Some ideas for a balanced meal
Each fortnight Spotswood College and New Plymouth Boys’ High School showcase the talents of food and nutrition students. This week, Spotswood College teacher Katy Roach offers healthy lifestyle tips and recipes.
We aim to finish the Senior practical lessons on a high note by choosing a well-balanced meal that encompasses what we have discussed and learnt throughout the course of the year relating to nutrition, meal planning and dietary requirements.
The students chose to make beef and vegetable stir fry served with rice. While it probably rates second to butter chicken and rice on the popularity scale, this meal ticks far more boxes in terms of nutrition.
There is a lot of flexibility in the meal and all three of the main components can be adapted to suit the preferences of those eating the end result.
The meat can be any tender cut of beef, such as rump, porterhouse or schnitzel. We used rump because we had surplus in our freezer that required using. The beef could also be substituted for chicken or chickpeas, nuts or tofu for an alternative protein source. Choose from a range of vegetables that are in season and
Beef and vegetable stir fry with rice
(Serves 4-5 people) at the optimum quality or what is currently ready for harvest in your garden.
Having a range of vegetables that are stir fried appeals to young children and teenagers, more so than when they are steamed or boiled.
This meal is well balanced and the beef is high in protein and minerals, especially iron, while the vegetables provide a valuable source of vitamins and fibre. The rice is a healthy carbohydrate and the main source of energy, while also being low in fat and salt.
This meal easily fits into the Ministry of Health ideal plate model, where a quarter of the plated meal should ideally be a good source of protein and another quarter being a healthy carbohydrate source and the remaining half of the plate – vegetables.
500g beef steak or schnitzel 1 tsp crushed garlic 1 tsp crushed ginger 1 onion – sliced 1 stick celery – sliced diagonally 1 medium carrot – cut into matchsticks 1⁄2 green or red capsicum – sliced 1-2 cups broccoli – cut into small pieces
1-2 cups cauliflower – cut into small pieces 6 button mushrooms – sliced Oil for stir-frying Sauce 2 Tbsp honey 3 Tbsp soy sauce 2 Tbsp cornflour 1 cup water
1. Cut the steak or schnitzel into small thin strips with a sharp knife.
2. Wash all the vegetables and cut into suitable-sized pieces.
3. Heat two tablespoons of oil in a wok or frying pan and stir fry the meat until it is just cooked. (Stir fry in two batches to get even browning.) Set the cooked meat aside in a bowl.
4. Add another tablespoon of oil and lightly fry the onion, garlic and ginger. Stir with a wooden spoon.
5. Add the remaining vegetables and stir fry for 5-10 minutes or until they are just cooked.
6. Return the cooked meat to the wok or pan.
7. Measure the sauce ingredients into a small bowl and stir together.
8. Add the sauce to the vegetable/meat mixture and stir until it thickens (1-2 minutes).
9. Serve on a bed of pre-cooked rice and eat while hot and tasty.
Allow 1/3-1/2 cup uncooked rice per person. Add to a medium size saucepan of boiling water (1/2 full). Stir and simmer briskly for 12 minutes until the grains are soft. Drain the rice in a large sieve and serve hot with the stir fried beef and vegetables.
Kai with Soul
If there are growing active teenagers, especially boys in the family, then the carbohydrate portion will need to be increased to suit their specific requirements and extra energy needs.
The Christmas Fudge Cake is an indulgent treat to have around Christmas time. Cut into small pieces and plated up with the Super Energy Balls, a selection of nuts and a bunch of grapes, it makes a festive little platter to share with friends and family.
I recently had a piece at a shared morning tea and when I commented to my colleague sitting next to me how delicious it was, she informed me that she had made it and that the recipe was from our Kai with Soul cookbook. That made me chuckle and the thought crossed my mind that I must be making
Festive Fudge Cake
(Makes 20 small pieces) far too much healthy food. And yes, when I do bake sweet things I usually make Anzac biscuits, Honey Oat bars or Peanut Brownies. Also in the classroom the majority of the time, the students want to make savoury foods which fill them up, as opposed to sweet foods which aren’t as popular as they were in the past.
Enjoy this week’s recipes, make the time to plan and
100g butter 1 egg 1 tsp vanilla essence 1 pkt super or vanilla wine biscuits 1⁄2 cup chopped dried apricots 1⁄4 cup chocolate drops or chips 1 1⁄2 Tbsp cocoa 1⁄2 cup sultanas 1⁄2 cup chopped nuts (choose from almonds, walnuts and peanuts)
1. Melt the butter in a medium sized saucepan. Take off heat and cool slightly.
2. Crush the biscuits in a food processor, half a packet at a time. Make sure there are still some small chunks of biscuit left. Put to one side.
3. Add the egg and cocoa to the melted butter and stir with a wooden spoon until well combined.
4. Add the crushed biscuits, sultanas, vanilla essence, chopped apricots, chocolate drops or chips and nuts. Mix well.
5. Press into a greased or lined 22cm square dish, cover and refrigerate.
6. When cool, ice with chocolate icing and cut into small pieces.
25g butter
2-3 T hot water
2 T cocoa
1 1⁄2 C icing sugar
1. Soften the butter in a small bowl.
2. Add the water and sifted cocoa and icing sugar.
3. Whip together until light and fluffy using a wooden spoon. Add enough water to give it a spreading consistency.
4. Spread evenly over the cake.
For a less sweet taste, omit the icing. Makes 20 balls prepare the meals. Involve the teenagers in food preparation, to share the tasks and to teach them how to cook and prepare foods for now and in their future.
Participation in food preparation is a hands-on activity and the evidence shown in the classroom confirms that it is a positive knowledge and skills-building exercise that results in a rewarding and sustaining culinary experience.
1 cup dates 1 1⁄2 cups mixed raw nuts (choose from walnuts, almonds, cashews, peanuts) 1⁄2 cup seeds (choose from sunflower, sesame, pumpkin) 1/3 cup desiccated coconut 1 tsp vanilla essence 2 Tbsp cocoa
3 Tbsp orange juice and finely grated zest from one orange 1⁄2 cup LSA (ground linseed, sunflower seed and almond mix) or extra coconut or cocoa to coat the balls
Ingredients
Method
To cook rice
Ingredients
Method
Chocolate Icing
Method
Ingredients
Method
1. Place the dates in a small bowl. Cover with hot water and soak for 15 minutes, then strain off the juice.
2. Place the raw nuts, seeds, coconut, cocoa, orange juice, orange zest in a food processor. Process until the nuts are coarsely ground.
3. Add the dates to the processor. Continue to process until the mixture combines together. If the mixture is too soft, add more finely ground nuts. If it is too dry, add extra orange juice.
3. Using your clean hands, roll the mixture into small balls. Place the LSA, coconut or cocoa into a small bowl and coat each ball individually. Place on a plate and cover or into a container and refrigerate or freeze until ready to eat.
If you haven’t got a fresh orange, substitute the orange juice for any juice and omit the zest from the recipe.