How to Get More Fruits and Vegetables into Your Diet Howcast

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Vegetable Spring Rolls

1Vegetable Spring Rolls :

Ingredients

  • 100g packet vermicelli noodles
  • 1 tablespoon peanut oil
  • 3 green onions, sliced
  • 2 garlic cloves, crushed
  • 1 large carrot, peeled, coarsely grated
  • 1 ½ cups shredded Chinese cabbage
  • 227g can water chestnuts, drained, roughly chopped
  • 1 tablespoon soy sauce
  • ¼ teaspoon white pepper
  • 2 teaspoons cornflour
  • 20 frozen spring roll wrappers (21.5cm square), thawed
  • vegetable oil, for frying
  • sweet chilli sauce, to serve

Method

  • Step 1 – Preheat oven to 150°C. Place noodles in a large, heatproof bowl. Cover with boiling water. Stand for 5 minutes or until soft. Drain. Using scissors, cut noodles into 3cm lengths.
  • Step 2 – Heat a wok over high heat until hot. Add peanut oil. Swirl to coat. Add onion, garlic, carrot and cabbage. Stir-fry for 2 to 3 minutes or until soft. Add noodles, water chestnuts, soy and pepper. Transfer to a bowl. Set aside to cool. Wipe wok clean.
  • Step 3 – Combine cornflour with 1 tablespoon water in a small bowl. Place 1 wrapper on a board with a corner pointing towards you. Brush edges with cornflour mixture (keep remaining wrappers covered with damp tea towel). Spoon 1 tablespoon vegetable mixture into corner of wrapper. Fold corner over filling then roll up from corner to corner, folding edges in to enclose filling. Repeat with remaining wrappers, cornflour mixture and filling.
  • Step 4 – Pour vegetable oil into wok until one-third full. Heat until a small piece of bread dropped into oil sizzles. Cook spring rolls, in batches, for 3 to 4 minutes or until golden. Remove to a wire rack over a baking tray. Keep warm in oven while cooking remaining spring rolls. Allow oil to reheat after cooking each batch. Serve hot with sweet chilli sauce.

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Festive Meringue Cake

1

Festive Meringue Cake :

Ingredients

  • Cooking oil spray
  • 140g (1 cup) pitted dates
  • 100g (½ cup) red glace cherries
  • 100g (½ cup) soft dried figs
  • 55g (¼ cup) crystallised ginger
  • 80g (½ cup) blanched whole almonds
  • 80g (½ cup) Brazil nuts
  • 90g (¾ cup) pecans
  • 300g dark chocolate (70% cocoa solids)
  • 1 ½ teaspoons ground cinnamon
  • 150g (2/3 cup) caster sugar
  • 7 egg whites
  • Icing sugar, to dust
  • Fresh cherries or mixed berries and whipped cream, to serve

Method

  • Step 1 – Preparing the pan: Preheat oven to 170°C. Grease a 24cm round cake pan, then line the side of the pan with the long piece of baking paper (see Measuring Up, below); the ends should overlap slightly, so trim using scissors if too long. Place the paper round in the base of the pan.
  • Step 2 – Cutting the fruit Spray a knife with cooking oil spray (this helps prevent the dried fruit sticking to the knife). Using the claw technique (see Cooking Techniques, below), finely chop dates, glace cherries, figs and ginger, then place in a large bowl. Alternatively, finely cut fruit using kitchen scissors.
  • Step 3 – Preparing the filling Process almonds, Brazil nuts and pecans in a food processor, pulsing in short bursts, until roughly chopped. Tip into the bowl with the dried fruit. Using your hands, break the chocolate into small pieces and add to the fruit and nut mixture. Add cinnamon, then, using your hands, toss well to combine.
  • Step 4 – Whisking the egg whites Place sugar in a small cup. Using an electric mixer, whisk egg whites to soft peaks (see Cooking Techniques). With the motor running, gradually ‘rain in’ the sugar, whisking until thick and glossy, and the sugar is dissolved (see Cooking Techniques).
  • Step 5 – Combining the ingredients Add the meringue to the filling and, using a large metal spoon, gently fold in until evenly combined. Spoon into the prepared pan. Using an offset spatula or the back of a spoon, level the meringue mixture.
  • Step 6 – Baking the cake: Bake on the middle shelf of the oven for 45 minutes or until firm to the touch and top is golden. Turn off the oven and cool cake completely in the oven with the oven door held ajar with a wooden spoon; this takes about 3 hours.
  • Step 7 – Serving the cake Invert cake onto a plate, lift pan away, then invert cake onto another plate so cake is sitting right-side up. Dust cake with icing sugar and top with fresh cherries. Serve with whipped cream.

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Corn Fritters

1

Corn Fritters :

Ingredients

  • 1 cup White Wings Self-Raising Flour
  • ½ cup buttermilk
  • 2 eggs
  • 420g can corn kernels, drained
  • 310g can creamed corn
  • ¼ cup finely chopped chives
  • olive oil cooking spray
  • chutney and chopped chives, to serve

Method

  • Step 1 – Sift flour into a large bowl. Season with salt and pepper. Stir until well combined. Make a well in the centre.
  • Step 2 – Whisk buttermilk and eggs in a jug. Add to flour mixture with corn kernels, creamed corn and chives. Using a large metal spoon, gently fold ingredients together until combined (don’t overmix).
  • Step 3 – Preheat oven to 150°C. Heat a non-stick frying pan over medium heat. When hot, remove from heat. Spray with oil. Return frying pan to heat. Add heaped tablespoonfuls of mixture, 3 at a time. Use a knife to spread to 8cm (diameter) rounds.
  • Step 4 – Cook for 2 minutes or until bubbles appear on surface. Turn. Cook for a further 2 minutes or until fritters are firm to the touch. Keep warm in oven while cooking remaining fritters. Place onto plates. Top with chives. Serve with chutney.

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Satay chicken

1

Satay chicken :

Ingredients

Equipment

  • You’ll need 12 skewers.

Ingredients

  • 1 ½ tablespoons soy sauce
  • 1 ½ teaspoons honey
  • 1 teaspoon turmeric
  • 2 garlic cloves, crushed
  • 1 tablespoon peanut oil
  • 700g chicken tenderloins, halved lengthways
  • 1 1/3 cups SunRice Jasmine Fragrant Rice
  • 6 green onions, sliced diagonally
  • 1 cup satay (barbecue) sauce
  • ¼ cup coconut milk
  • olive oil cooking spray
  • steamed Asian greens, to serve

Method

  • Step 1 – Soak skewers in water for 30 minutes.
  • Step 2 – Combine soy sauce, honey, turmeric, garlic and oil in a ceramic bowl. Add chicken pieces.. Turn to coat well. Thread chicken onto skewers. Spoon over marinade. Cover. Refrigerate for 1 hour, if time permits.
  • Step 3 – Cook rice, following packet directions. Use a fork to separate grains. Add onions.
  • Step 4 – Place satay sauce and coconut milk in a small saucepan over medium heat. Cook, stirring, for 2 minutes or until heated through.
  • Step 5 – Preheat a barbecue grill or chargrill on medium. Spray skewers with oil. Cook for 6 minutes, turning, or until cooked. Place skewers on plates and drizzle with satay mixture. Serve with rice and Asian greens.

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Mustard Chicken Wraps

1

Mustard Chicken Wraps :

Ingredients

  • 1 tablespoon gluten-free wholegrain mustard
  • 1 tablespoon honey
  • 1 garlic clove, crushed
  • 500g chicken tenderloins, trimmed
  • olive oil cooking spray
  • 2 tablespoons gluten-free mayonnaise
  • 1 small red chilli, deseeded, finely chopped
  • 4 gluten-free wraps
  • 100g mixed lettuce leaves
  • ½ small red onion, finely sliced
  • 1 tablespoon parmesan cheese, finely grated

Method

  • Step 1 – Place mustard, honey and garlic in a large bowl. Stir to combine. Add chicken. Turn to coat.
  • Step 2 – Spray a barbecue plate or chargrill with oil. Heat over medium-high heat. Cook chicken for 4 to 5 minutes each side or until browned and cooked through. Halve each tenderloin lengthways. Cool for 10 minutes.
  • Step 3 – Combine mayonnaise and chilli in a bowl. Spread mixture on wraps. Top with lettuce, onion, cheese and chicken. Roll up to enclose filling. Cover with plastic wrap. Refrigerate.

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Caramel Popcorn Choc Tops

1

Caramel Popcorn Choc Tops :

Ingredients

  • 1 x 100g pkt natural flavour microwave popcorn
  • 2 x 300g pkts soft caramels (such as Pascall Columbines)
  • 300g butter, chopped
  • 10 bought ice-cream cup cones
  • 200g dark cooking chocolate, coarsely chopped

Method

  • Step 1 – Line a baking tray with non-stick baking paper. Cook the popcorn in the microwave following packet directions. Transfer to a large bowl.
  • Step 2 – Place the caramels and butter in a saucepan over medium-low heat. Cook, stirring, for 5 minutes or until smooth.
  • Step 3 – Pour the caramel mixture over the popcorn and stir to coat.
  • Step 4 – Divide the caramel popcorn among the cones and place on the lined tray. Place in the fridge for 1 hour or until set.
  • Step 5 – Place chocolate in a microwave-safe bowl. Heat in the microwave on Medium/ 500watts/50%, stirring every 30 seconds with a metal spoon, for 1 minute or until the chocolate melts and is smooth.
  • Step 6 – Drizzle a little chocolate over the top of each cone. Place in the fridge for 10 minutes or until set. Serve.

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