Shepard's Pie

Healthy Shepard's Pie 

Ingredients:

Shepherd's Pie
1 pkg dried porcini mushroom
2 tbsp (25 mL) extra-virgin olive oil
1 lb (454 g) lean ground beef
1 lb (454 g) ground lamb
2 oz (57 g) pancetta, diced
1 onion, finely diced
2 celery stalks, finely diced
2 carrots, finely diced
2 cloves garlic, minced
1 tsp (5 mL) crumbled dried rosemary or marjoram
1 tsp (5 mL) dried thyme
1/2 tsp (2 mL) salt
1/4 tsp (1 mL) pepper
2 cups (500 mL) cremini mushrooms, quartered
1/4 cup (50 mL) red wine or sodium-reduced beef stock
2 cups (500 mL) sodium-reduced beef stock
2 tbsp (25 mL) tomato paste
2 tsp (10 mL) Worcestershire sauce
3 tbsp (45 mL) all-purpose flour

Topping
8 potatos, peeled and cubed
1/4 cup (50 mL) milk or 10% cream
2 tbsp (25 mL) butter
1/2 tsp (2 mL) mustard
1/2 tsp (2 mL) salt
1/4 tsp (1 mL) pepper
1 tbsp (15 mL) extra-virgin olive oil
2 leeks, thinly sliced

Preparation:

Shepherd's Pie
Soak dried porcini mushrooms in 1 cup (250 mL) boiling water for about 30 minutes or until softened.

Meanwhile, in large shallow Dutch oven, heat half of the oil over medium-high heat; brown beef, lamb and pancetta for 8 minutes or until no pink remains. With slotted spoon, transfer to paper towel-lined bowl. Drain fat from pan.

In same pan, heat remaining oil over medium heat; cook onion, celery, carrots, garlic, rosemary, thyme, salt and pepper for about 6 minutes or until softened. Stir in cremini mushrooms; cook until golden, about 6 minutes.

Stir in wine, scraping up brown bits; boil until no liquid remains. Stir in stock, tomato paste, Worcestershire sauce, porcini mushrooms and soaking liquid and meat mixture. Bring to boil; reduce heat and simmer, uncovered, for 25 minutes.

Whisk flour with 1/4 cup (50 mL) water; whisk into meat mixture and bring to boil. Boil for 5 minutes or until thickened. Scrape into 13- x 9-inch (3 L) glass baking dish.

Topping:
In saucepan of boiling salted water, cover and cook potatoes for about 20 minutes or until tender. Drain and return to pot. Return to heat until no liquid remains, about 1 minute. Mash with potato masher; beat in milk, butter, mustard, salt and pepper.

Meanwhile, in small saucepan, heat oil over medium-low heat; cook leeks for 6 minutes or until softened. Stir into potatoes; spread over meat mixture.

Bake in 375°F (190°C) oven for 50 to 60 minutes or until potatoes are golden and slightly crusty. (Make-ahead: Let cool for 30 minutes; refrigerate until cold. Cover and refrigerate for up to 24 hours; reheat in 375°F/190°C oven for 30 minutes.)

Servings: 12

Juicy & Good Miso Steak

Miso Steak with Potatoes & Beans.

INGREDIENTS 

1 Pound baby potatoes

30 grams french beans

1 Pound skirt steak, trimmed and halved crosswise

1 Tablespoon white miso

1/4 teaspoon Salt 

1/4 teaspoon black pepper

1 tablespoon vinegar

1 teaspoon minced fresh ginger

1 teaspoon sugar

1/2 teaspoon toasted sesame oil

2 tablespoon vegetable oil

1/3 cup thinly sliced scallions

1/2 teaspoon sesame seeds, toasted (optional)

DIRECTIONS

1. Pierce & boil each potato for approximately 10 minutes

2. Gently stir fry the french beans with minimal oil, and a pinch of salt for taste. 

3. Season Steak with salt & pepper and grill for 2 to 3 minutes a side, then transfer to a cutting board to rest. 

4. While steak is cooking, combine miso, vinegar, ginger, sugar & sesame oil into a small bowl and whisk together with the vegetable oil.

5. Cut potatoes in half, then cute steak into 1/4 inch slices. Divide potatoes, steak and beans among four plates; drizzle with dressing. 

6. Sprinkle scallions over steak and sesame seeds over potatoes, if desired.

Cookie Monster Alert

Fun & Easy to Make Cookies

Here is a fun and simple recipe which your kids will enjoy this school holiday.

These cookies are great fun to make and decorate.  You could either use a selection of cookie cutters or make your own shapes with cardboard stencils. 

The Main Ingredients:

250 grams : Butter unsalted, softened

250 grams : Caster Sugar

2 Large Eggs

1 tbs Vanilla Extract

500 grams : Plain White Flour 

1 tbs Baking Powder

Method:

1. Beat together butter & sugar in a large bowl using an electric mixer until it becomes fluffy.

2. Add in the eggs & vanilla extract.

3. Slowly add the flour & baking powder into the mixture, and stir with a wooden spoon, creating a dough. 

4. Put the dough on a board, and separate it into two balls. Shrink wrap it, and pop it into the fridge for 1 hour.

5. Place half the dough on a floured board & dust with a little flour. Roll and flatten the dough to about 3mm & cut out the shapes.  

6. Preheat the oven to 170°C/ fan oven 150°C, 325°F, Gas Mark 3

7. Place the shapes slightly apart on a non-stick baking tray and cook for 10-12 minutes on until lightly colored. 

8. Cool on rack. 

9. Decorate with cookies.

How to Pack a Healthy Kids Lunchbox

Packing a school lunch can be trying for many parents, but dietitian Susie Burrell has some great tips on lunches that balance taste, nutrition and plenty of variety.

Preparing the school lunch box is like walking a tightrope. Balancing the nutritional needs of  growing children while offering foods they will actually eat can be challenging for even the most organised parents. With a third of a child's total food intake for the day being consumed at school, it is important that the bulk of food included in your child's lunch box provides much needed nutrients, vitamins and minerals for energy and growth.

Wholegrains for energy

The first thing that needs to be considered when packing a lunch is a good source of carbohydrate for energy. For most children, this will be a sandwich but may also be a wrap made from flatbread such as Lavash or Lebanese bread, or from cracker biscuits or rice and corn cakes. It is known that wholegrain varieties of breads and cereals are digested more slowly than more
processed white varieties and are likely to keep children fuller for longer, so choose wholegrains wherever possible.

Protein and vegies

Aim for your child's sandwich to contain a good source of lean protein such as 97 per cent fat-free turkey, chicken or ham, tinned tuna or salmon or low-fat cheese. The protein portion will keep your child full, help to maintain concentration levels through the afternoon lessons and help
prevent the four o'clock rush to the fridge when they get home. Also try to add some sort of salad to the sandwich. Salad and vegetables add fibre and bulk, which also helps to keep him or her full. Some options that will not make sandwiches too soggy include lettuce, grated carrot, celery or capsicum and cucumber circles.

Fruit for fibre

Always add one piece of fresh or dried fruit to your child's lunch box. Children will eat fruit if they are hungry and there are no other more appealing "junk type" options available. Different fruit options include small tins of fruit in natural juice, small plastic containers of grapes or strawberries, pieces of banana or melon, mandarins or stonefruit or small packets of sultanas or dried apricots.

Water to drink

Water should be the drink of choice. Fruit juices, cordials, flavoured waters and full strength soft drinks are very high in sugar and should not be consumed on a daily basis.

Small snack

Failing to include a snack in your child's lunch box runs the risk of them swapping their fruit for more appealing packaged options. A more realistic approach is to include one, small nutritous snack. Unfortunately, it does seem that many parents are over filling their children's lunch boxes with snack food. A Victorian survey of more than 3000 children found on average children were given three serves of snack or "junk foods" each day for their lunch box, which is far too many. Aim for one small (~20g or <400kJ snack food) in your child's lunch box each day.Other nutritious snack choices include reduced-fat flavoured milk, cheese sticks, yoghurt, cheese and crackers, mini-muffins and low-fat cookies.

How to choose snack bars

There are hundreds to pick from but how do you know that the snack bar that your child professes to love is a healthy option? While less processed snack foods such as fruit and yoghurt are better options, sometimes busy parents do need to rely on snack bars to fill lunch boxes. Small sized bars that contain <400kJ per serve are lower in calories and processed carbohydrates. Varieties that are also based on whole grains or contain some dietary fibre, ideally > 4g fibre per 100g of product are also reasonably good choices.

Recess Food Tips for Healthy Children

COOL RECESS FOOD TIPS FOR A HEALTHY & HAPPY CHILD

Busy kids need a healthy school lunch to boost their energy and help them concentrate and learn in the afternoon. With our top lunch box tips and a 5-day lunch box meal plan, you’ll find packing a healthy lunch to nourish your kids a breeze! 

Ensure you include a range of fresh fruit and vegetables and vary the food daily so kids don’t become bored.   

Top tips for a healthy lunch box 

• Always include fresh fruit and vegetables.  Vary the selection to keep it interesting.

• Offer a variety of whole grain breads, rolls, pita bread and flat breads.

• Use avocado as a spread instead of butter or margarine.

• Use reduced fat dairy foods. Cheese and yogurt are ideal.

• Kids need a serve of protein at lunchtime. Ensure you include lean meat, egg, peanut butter, chickpeas or tuna.

• Add a chilled bottle of water and limit juice.

Keep it fresh - packing the lunchbox 

It’s important to keep food in the lunch box cold to inhibit the growth of harmful bacteria. 

Pack the school lunch in an insulated lunch box and include a small freezer brick or freeze a bottle of water and pop it into the lunchbox to keep food cool.

Helpful tips for adding fresh fruit and vegetables to lunch boxes

• Kids like fresh fruit cut and ready to eat.  Fruit salad is the ideal lunch box solution; it’s colourful, easy to eat and bursting with vitamins.

• Offer different seasonal fruits each day for a change in flavour, colour and texture. 

• If including whole fruit in the lunchbox, select fruit that is a suitable size for a child to easily hold in their hand and eat (this is particularly important for younger children). 

• Peel and slice or cut fruit if possible and choose seedless varieties of grapes, watermelon and Imperial mandarins.

• If you’re added tomato to sandwiches, place the tomato between fillings and not directly onto the bread.  This prevents the bread becoming soggy.

• When using avocado, mash or drizzle with a little lemon or lime juice to prevent the avocado from discolouring.

• Mild tasting and crunchy lettuce varieties like Iceberg and Oak leaf and Lebanese cucumbers are ideal for kids.

• Add leftover (or cook extra) roast pumpkin or sweet potato to sandwiches, wraps and roll fillings.  Naturally sweet and loaded with beneficial antioxidants, roast vegetables team well with a range of fillings.

• Make salads or salad sandwich fillings interesting by using a range of vegetables like grated carrot, snow pea sprouts, lettuce or rocket or baby spinach, sliced celery, tomatoes, avocado and cucumber.

• Use a vegetable peeler to slice cucumber into thin ribbons for sandwich fillings.

Soft Yummy Pretzels

We have all heard of Aunty Anne's Famous Pretzels, but have you ever tried making your very own home made pretzels? Its really fun, and it would be a good activity to do with your kids over the weekend. Here is a simple easy to follow step by step guide on making your very own pretzel.

Ingredients 

• 
  
• 2 cups warm water, 100 degrees to 110 degrees
• 1 tablespoon sugar
• 1 teaspoon active dry yeast
• 5 to 6 cups all-purpose flour, plus more for dusting
• 1 tablespoon salt
• 2 teaspoons canola oil
• 2 tablespoons baking soda
• 1 large egg
• Coarse or pretzel salt
• Vegetable-oil cooking spray

Directions

1. Pour warm water into bowl of electric mixer fitted with a dough hook. In a small bowl, combine water and sugar, and stir to dissolve sugar. Sprinkle with yeast, and let sit 10 minutes; yeast should be foamy.
2. Add 1 cup flour to yeast, and mix on low until combined. Add salt and 4 cups flour, and mix until combined, about 30 seconds. Beat on medium-low until dough pulls away from sides of bowl, about 1 1/2 minutes. Add 1/2 cup flour, and knead on low 1 minute more. If dough is still wet and sticky, add 1/2 cup more flour (this will depend on weather conditions); knead until combined, about 30 seconds. Transfer to a lightly floured board, and knead about 10 times, or until smooth.
3. Pour oil into a large bowl; swirl to coat sides. Transfer dough to bowl, turning dough to completely cover all sides. Cover with a kitchen towel, and leave in a warm spot for 1 hour, or until dough has doubled in size.
4. Heat oven to 450 degrees. Lightly spray two baking sheets with cooking spray. Set aside. Punch down dough to remove bubbles. Transfer to a lightly floured board. Knead once or twice, divide into 16 pieces (about 2 1/2 ounces each), and wrap in plastic.
5. Roll one piece of dough at a time into an 18-inch-long strip. Twist into pretzel shape; transfer to prepared baking sheet. Cover with a kitchen towel. Continue to form pretzels; 8 will fit on each sheet. Let pretzels rest until they rise slightly, about 15 minutes. 
   
   
   
6. Meanwhile, fill large, shallow pot with 2 inches of water. Bring to a boil. Add baking soda. Reduce to a simmer; transfer 3 to 4 pretzels to water. Poach 1 minute. Use slotted spoon to transfer pretzels to baking sheet. Continue until all pretzels are poached.
7. Beat egg with 1 tablespoon water. Brush pretzels with egg glaze. Sprinkle with salt. Bake until golden brown, 12 to 15 minutes. Let cool on wire rack, or eat warm. Pretzels are best when eaten the same day, but will keep at room temperature, uncovered, for 2 days. Do not store in covered container or they will become soggy.
   
   
   
   
   
   
   

Macaroni & Cheese

1 (8 ounce) package macaroni
4 tablespoons butter
4 tablespoons flour
1 cup milk
1 cup cream
1/2 teaspoon salt
fresh ground black pepper, to taste
2 cups cheddar cheese, shredded good quality
1/2 cup breadcrumbs, buttered


Directions:

1. Preheat oven to 400°F. 
2. Cook and drain macaroni according to package directions; set aside. 
3. In a large saucepan melt butter.
4. Add flour mixed with salt and pepper, using a whisk to stir until well blended.
5. Pour milk and cream in gradually; stirring constantly.
6. Bring to boiling point and boil 2 minutes (stirring constantly).
7. Reduce heat and cook (stirring constantly) 10 minutes.
8. Add shredded cheddar little by little and simmer an additional 5 minutes, or until cheese melts.
9. Turn off flame.
10. Add macaroni to the saucepan and toss to coat with the cheese sauce.
11. Transfer macaroni to a buttered baking dish.
12. Sprinkle with breadcrumbs.
13. Bake 20 minutes until the top is golden brown.
14. (You can also freeze this recipe in zip-lock bags for later use - once you have mixed the macaroni along with the cheese sauce allow to cool to room temperature before adding to your freezer - I generally pull it out the night before and allow macaroni and cheese to reach room temperature; I then add the macaroni and cheese to a buttered baking dish, sprinkle with bread crumbs and then bake for 20 to 30 minutes, until golden brown on top and bubbling.

Read more at: http://www.food.com/recipe/fannie-farmers-classic-baked-macaroni-and-cheese-135350?oc=linkback