FAST FOOD

Finding recipes that are easy and minimum fuss is always a bonus.

We have recently been away camping and found that one pot cooking, combining fresh ingredients with food from our mobile pantry worked well: nothing fancy and minimum fuss.

Meals on the run included

• ·         Tuna & Bean salad.
• ·         Baked beans with vegetarian sausages on toast. ( left over sausages made sandwiches for the following day)
• ·         Fresh fish with green salad.
• ·         Canned Salmon with green salad
• ·         A variation on a cooked breakfast, such as mushrooms on toast.

Since being back from the trip we have been catching up with friends.  Some easy baked dishes include Balsamic Baked Vegetables and Apple Cake Dessert have meant that we could relax and enjoy their company.   Included here are a few easy meals  including a delicious Cauliflower Soup.

My Cooked Breakfast

Serve for 1

1 tomato cored and sliced in three

4-6 mushrooms sliced

Olive oil

Baked Beans ( ½ can)

2 slices of whole grain toast.

Chives

Parsley

Egg whites 2 for each serve

Poached Eggs:

·         Mix the equivalent of two egg whites with chopped herbs  

I use a microwave poacher:

·         Place some water in each poaching cup and ¾ fill with egg mixture.

·         Microwave on high for 1 minute 10 seconds.  Check the eggs are cooked. They may require an extra 10 seconds.

Baked Beans

·         I also use the microwave to cook them in  pan with a cover  for about 1 minute

Tomatoes and mushroom

·         In a lightly oiled pan place the sliced mushrooms turning them as they cook ( mushrooms can absorb a lot of oil but if used sparingly the oil can help start the cooking process  and turning the mushrooms allows for less oil to be used.)

·         Add the tomatoes to the pan and cook through.

Serve the baked beans on toast topped with herbed poached egg white accompanied by mushrooms and tomato.

Cauliflower Potato and Cardamon Soup

Serves 6

600gm Cauliflower (about half a full cauliflower)

200 gm potato peeled and cubed,

Olive oil

2 onions diced

2 cloves of garlic

2 tsp ground cardamom seeds

1 litre vegetable stock

Ground pepper

·         Heat oil in large pan , add onions garlic and cook gently for about 5 minutes

·         Add the cardamom seed , stir through cooking for 1-2 minutes

·         Add cauliflower, potato and stock.

·         Cover with a lid and cook for about 20 to 25 minutes

·         Blend until smooth

·         Add pepper to taste.

Tuna & Bean Salad.

I can of Tuna in Spring water drain

Iceburg lettuce leaves

Mixed lettuce leaves

I-2 large tomato sliced into chunks

I can of three bean mix drained

I Lebanese cucumber

Kalamata olives sliced

Juice of 1 Lemon

Pepper

·         Lay lettuce leaves into a large salad bowl

·         Break up tuna and lay on top of the lettuce

·         Add three bean mix,

·         Add tomato

·         Add cucumber

·         Add Olives

·         Pour Lemon Juice over the mix and Season with cracked pepper.

Toss and serve with crusty bread.

Balsamic Roast Vegetables

Serves 6

375g Sweet Potato cut into 4 cm chunks

375g red onions cut through the root in 2 cm wedges

375g large carrots cut into 4 cm chunks

375g large zucchini, cut into 4 cm chunks

500g Waxy potatoes, such as Nicola, cut into 4 cm chunks

12 cloves of garlic, peeled

½ cup of sprigs of thyme

2 tablespoons of olive oil (or enough to toss the vegetables in so they will not stick to the pan whilst cooking)

2 tables spoons of Balsamic Vinegar

Pepper to taste.

·         Pre heat oven to 220˚C( 200˚C fan)

·         Combine the sweet potato, onion, carrots, zucchini, potatoes and garlic in large bowl

·         Add thyme, oil , vinegar and season with black pepper

·         Toss and spread single layer in a larger baking dish, Use two dishes if necessary.

·         Roast vegetables until cooked through and starting to brown on edges.

·         Serve immediately.

Source:

 Loukie Werle Real Food Heart Foundation APC Publishing Pty Ltd/ Media 21 Publishing Pty ltd 2000.

APPLE CAKE DESSERT

4 egg whites ( I use ½ cup of Golden Eggs Egg Whites)

¼ cup caster sugar

200g plain flour

2 teaspoons baking powder

2 teaspoons of lemon zest

2/3 cup of soy milk

800 g Granny Smith Apples

·         Pre heat oven to 180˚C( 160˚C fan)

·         Line a 22 spring form tin with baking paper

·         In a large bowl first whisk the egg whites ,then add sugar and beat well

·         Whisk in flour baking powder and lemon zest, and then slowly add the milk until well combined

·         Set aside for about 15 minutes

·         Pour the batter into a prepared tin, then arrange the apples on top pressing down so all the apples fit.

·         Sprinkle with sugar and bake for 45 minutes

·         Cool in tin for about 5 minutes before running a knife around the edge before releasing the spring

·         Serve warm with soy ice-cream.

(www.goldeneggs.com.au)