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Step 1 – Preheat oven to 180°C. Line a baking tray with non-stick baking paper. Place the sweet potato on the tray and spray with olive oil spray. Roast in oven for 40 minutes or until soft and lightly browned.
Step 2 – Meanwhile, spread the almonds, walnuts and hazelnuts over another baking tray, keeping the hazelnuts separate from the other nuts. Bake in oven for 6 minutes. Add the sunflower kernels and bake for 2-3 minutes or until lightly toasted. Set aside to cool for 15 minutes.
Step 3 – Place the hazelnuts in a clean tea towel and rub to remove the skins. Coarsely chop the hazelnuts, almonds and walnuts and place in a bowl with the sunflower kernels.
Step 4 – Combine the lemon juice, oil, garlic and honey in a small screw-top jar and shake until well combined. Set aside for 15 minutes to develop the flavours. Discard the garlic.
Step 5 – Combine the sweet potato and spinach in a large serving bowl. Drizzle over the dressing and toss until well combined. Sprinkle over the nut mix and serve with wholegrain bread.
2 (about 500g) chicken breast fillets, thinly sliced
1 carrot, peeled, thinly sliced
100g snow peas, ends trimmed, thinly sliced
1/3 cup (80ml) honey
2 teaspoons reduced-salt soy sauce
Step 1 – Cook the rice in a large saucepan of boiling water for 25 minutes or until tender. Drain.
Step 2 – Heat the oil in a wok or frying pan over high heat. Add one-quarter of the chicken and stir-fry for 2-3 minute or until cooked through. Transfer to a bowl. Repeat in 3 more batches with remaining chicken.
Step 3 – Add the carrot and snow peas to the wok and stir-fry for 1 minute. Return the chicken to the pan with the honey and soy sauce and stir-fry for 1 minute or until sauce boils and thickens slightly.
Step 4 – Spoon the stir-fry among serving bowls. Serve with rice.
1 bunch Dutch carrots, scrubbed, cut in half lengthways
125g sugar snap peas, topped
200g yellow squash, cut into quarters
1/3 cup reduced-fat yoghurt, to serve
Step 1 – Cut sweet potato in half lengthways. Place on a large, microwave-safe plate. Drizzle with 1 tablespoon of cold water. Cover with plastic wrap. Microwave on high (100%) for 2 minutes or until almost tender. Allow to cool for 10 minutes. Coarsely grate.
Step 2 – Sift flour into a bowl. Whisk eggs and buttermilk together in a jug. Add to flour. Whisk until well combined. Stir in corn and coriander. Season with salt and pepper. Fold in sweet potato.
Step 3 – Heat a large, non-stick frying pan over medium heat. Spray with oil. Using ¼ cup of mixture per fritter, spoon mixture into hot pan, spreading to form a 12cm round. Cook fritters, in batches, for 2 minutes each side or until golden and firm to touch.
Step 4 – Meanwhile, place carrots, peas and squash in a steamer basket. Place over a saucepan of simmering water. Cook for 3 to 4 minutes or until tender.
Step 5 – Place 3 fritters on each plate. Top with 1 tablespoon of yoghurt. Season with pepper. Serve with vegetables.
800g orange sweet potato, peeled, cut into large chunks
1/3 cup hot milk
30g butter, chopped
pinch ground nutmeg
extra-light olive oil, for frying
steamed broccolini and lemon wedges, to serve
Step 1 – Combine breadcrumbs, parmesan and salt and pepper in a shallow dish.
Step 2 – Coat cutlets in flour. Dip into egg, then coat in breadcrumb mixture, using your fingertips to press on crumbs.
Step 3 – Cook sweet potato in a saucepan of boiling water for 10 minutes or until tender. Drain and return to saucepan. Mash roughly. Add milk, butter, nutmeg and salt and pepper. Mash until smooth.
Step 4 – Meanwhile, heat enough oil to coat base of a large, non-stick frying pan over medium heat until hot. Cook cutlets for 4 to 5 minutes each side for medium or until cooked to your liking. Transfer to a plate lined with paper towel. Serve cutlets with sweet potato mash, steamed broccolini and lemon wedges.