Home' Advocate Communications : Fiordland Advocate 12 July 2012 Contents WHAT’S COOKING
Page 12 | 12 July, 2012
Whether it’s after school or sport,
during the holidays or weekends,
snacks provide extra energy and
warmth, important during the cooler
months. Foods that taste great and
nourish are the best. And all the better if they’re simple enough for the
family to prepare themselves.
Children may need ‘mini meals’ to help them absorb enough calories to
get them through the day. So, choosing healthy foods that add nutrients
– without excessive calories – to their diets is essential. But keep
portions small to prevent weight gain.
Soup is one of my all-time favourite standbys. Vegetables can be
chopped quickly in the food processor, then sautéed in a little olive
oil in a large saucepan, stock and herbs added then simmered for 15
minutes or until tender. For extra protein, a can of beans can be added.
Served with toast, soup is well-balanced and moreish.
Popcorn is a popular snack but be sure to choose the plain variety
for cooking either in a pot or the microwave. Researchers have found
popcorn contains more of an antioxidant substance called polyphenols
than fruits and vegetables. Add flavour by sprinkling the popped corn
with a mixture of chilli powder, ground cumin, paprika, and a little salt.
Muesli bars are generally thought of as healthy but they do contain
large amounts of sugar so should be kept at a minimum. You might try
persuading the kids to make their own banana smoothies; or chutney-
flavoured cottage cheese with corn chips; or café cheese rolls (see
1 cup chickpea flour or plain flour
1 teaspoon each: ground cumin,
1⁄2 teaspoon each: ground all spice,
cinnamon, chilli powder, salt
3⁄4 teaspoon baking powder
1 small onion, finely diced
about 3⁄4 cup water
400g prepared mixed vegetables:
cauliflower and broccoli florets,
finely sliced cabbage and spinach,
oil for deep frying
Sift the chickpea flour into a
bowl with the spices and baking
Add the onion and enough water
to make to make a moderately
thick batter. Add the vegetables
just before frying.
Heat about 3cm oil in a wok.
Take dessertspoons of the
vegetable mixture and deep-fry
quickly to prevent the pakoras
from absorbing too much oil.
Drain on absorbent paper and
keep warm in the oven while
preparing the remaining pakoras.
Yoghurt combined with finely
chopped mint makes a great
dip to accompany these snacks.
8 slices brown or white
sandwich bread, crusts
1⁄2 cup mayonnaise
1 cup grated tasty cheese
1 spring onion, finely chopped
Sprinkle with the cheese and
spring onion. Roll up as for
a sponge roll. Secure with a
toothpick. Lightly brush with
butter or oil.
Grill until lightly toasted turning
once during cooking.
Café cheese rolls
50g butter, chopped
1⁄2 cup lightly packed brown sugar
1⁄4 cup honey
200g pumpkin seeds
1⁄2 cup cornflakes, lightly crushed
1⁄2 cup each: self-raising flour, rolled
Preheat the oven to 170°C. Line a
20cm square cake or similar with
Place the butter, brown sugar and
honey in a microwave-proof bowl.
Cook for 1 minute or until the
butter is melted.
Mix well, until the sugar has
Combine the pumpkin seeds,
cornflakes, flour, rolled oats
and sultanas in a bowl. Stir in
the butter mixture and mix well.
Lightly press into the prepared
Bake for 20-25 minutes, until
Cool completely. Cut into bars or
Makes 20 pieces.
Pumpkin seed slice
1⁄2 cup plum sauce or
1⁄4 cup tomato sauce and
1⁄4 cup smooth mustard
Spear the end of the frankfurters
with wooden skewers pushing the
skewers through to the other end.
Place on a long, microwave-proof
plate. Cover loosely with waxed
Microwave on high for 1 minute.
Remove the skins at this stage.
Turn the franks. Spoon the sauce
over the franks.
Cover loosely with waxed paper
again and continue cooking 1-2
Saucy skewered franks
1 onion, diced
1 tablespoon canola oil
400g premium minced beef
420g can Mexican tomatoes
1⁄2 cup water
200g corn chips
2 cups grated tasty cheese
225g can crushed pineapple, well
125g light sour cream
Sauté the onion in oil in a large
frying pan, until softened.
Add the mince, mixing with a fork
to break up any lumps.
Add the tomatoes and water.
Cover and simmer for 10 minutes
or until cooked.
Pile the corn chips and mince in
layers on a large platter or several
serving plates. Sprinkle with the
cheese and pineapple.
Grill or microwave briefly, until the
Serve topped with the sour cream.
Serves 6-8 as a snack.
Use a wok to fry these spicy,
battered, vegetable snacks. Heat
the oil until a faint haze rises.
A muesli-type of slice. Great for an after-sport snack.
This recipe is a version of the cheese rolls served in coffee bars during the 70s.
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