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GET THE CRISP WITHOUT THE OIL. An air fryer is a lifesaver when you need to feed hungry kids healthy food in no time. If you can afford one, go for it, but for those who can’t, your good ol’ trusty oven works too. The secret to the crunch is a healthy oat flour coating, perfect for when the ‘fried food’ craving strikes!
(such as rosemary or thyme), chopped 1 tsp (5ml) each cumin seeds and mustard seeds SERVES 4 (AS A MAIN)
CRUNCHY BROWN RICE AND LENTILS WITH CASHEWS AND CARAMELISED ONION A side of rice will never be boring again! In fact, we suggest serving this as the main event. 2 cups (500ml) brown rice ²/³ cup (180ml) dried brown lentils 4 cups (1L) warm pnpfreshliving.com pnpfreshliving.com
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chicken or veg stock 2 cups (500ml) boiling water Salt and milled pepper Oil, for frying 3 onions, sliced into petals 3 Tbsp (45ml) balsamic vinegar 1 tsp (5ml) sugar or honey 4 sprigs fresh thyme 1 can (400g) chickpeas 1 packet (100g) raw cashew nuts Handful fresh herbs
Bring rice, lentils, stock, water and seasoning to a boil. Reduce heat, cover and simmer without stirring for 14-18 minutes, until water has evaporated. Heat a glug of oil in a pan on medium heat and sauté onion for about 10 minutes, stirring regularly. It should be turning golden but not brown. Add balsamic vinegar,
sugar or honey and thyme. Sauté for another 3-5 minutes until sticky and browned. Remove and set aside. Heat another glug of oil in the same pan and fry chickpeas and cashews for 5-8 minutes until golden-brown. Add herbs and seeds, cooking for another minute. Toss both onion and chickpea mixtures through rice. Serve flavoured rice as a side with roast chicken or beef, or make it a meal and top with fried mushrooms and spinach.
FANCY GRAINS ARE NICE BUT SO IS BROWN RICE! The bulgur wheat, quinoa or couscous called for in most recipes can easily be swapped with more affordable, high-fibre brown rice. Add more flavour with stock, spices, aromatics, veg, nuts and legumes.
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BUY NUTS IN BULK. It’s cheaper, but if you think you won’t use all the nuts before they go rancid, simply freeze them for prolonged life. Stir into rice dishes, stir-fries, tomato or curry sauces, or sprinkle over veg and salads to add protein, fibre and heart-healthy fats.
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