Author: Chloe Bryant

Festive Food
Palmerston North 4th November/10th December
Levin 23rd November
The silly season is upon us which can mean there is an increase in social activities centred around food. Try to focus on making vegetables the main component of your meal to keep it light and healthy.

Cauliflower Crusted Quiche
Serves 8
Recipe from tasty.co
Ingredients
1 head of cauliflower, cut into florets
1/2 cup grated parmesan cheese
1/4 tsp garlic powder
salt
6 eggs
3/4 cup milk
1/2 cup feta cheese (crumbled) 50gm
1/2tsp pepper
1/2 tbsp olive oil
8 asparagus spears, trimmed, cut into 2cm pieces
1 packet baby spinach (120gm)
4 spring onions, chopped
Method
Preheat oven to 220 degrees Celsius.
Add cauliflower to the bowl of the food processor and pulse until finely crumbled
Place in microwave safe bowl and cook in microwave for about 5minutes. Allow to cool.
Place cauliflower in a tea towel and squeeze out as much liquid as possible.
Add cauliflower to bowl and with 1 egg, parmesan cheese, garlic powder and 1/4 tsp salt.
Spray tart pan with oil and press cauliflower mix evenly into pan, making sure to go up the sides.
Bake for about 15-18minutes until golden, set aside to cool.
Reduce oven temperature to 190 degrees Celsius.
In a separate bowl mix together 5 eggs, milk, crumbled feta, 1/2 tsp salt and pepper.
In a medium pan heat olive oil oven medium heat. Add asparagus and cook until tender. Add spinach and cook until wilted
Place asparagus and spinach in bottom of cauliflower crust. Pour over egg mix and top with spring onions.
Bake for 45minutes until quiche is set and slightly golden.
Cool for 15minutes before serving.
Nutrition per serve: 597kj, 11gm protein, 7.6gm carbohydrate, 2.7gm fibre, 8.5m fat, 3.9gm saturated fat, 319 mg sodium

Stuffed Mushrooms
Serves 4
Ingredients
4 Large Portobello mushrooms
1tsp crushed garlic
1tsp olive oil
1/4 capsicum diced
1 cup baby spinach, finely chopped
1/2 cup leftover cooked vegetables e.g. pumpkin/kumara
3/4 cup cottage cheese
1 tbsp. relish
2tbsp parmesan cheese
Method
Heat oven to 180 degrees Celsius. Line a oven tray with baking paper.
Remove stalks from mushrooms and dice.
Heat olive oil in pan. Fry mushroom stalk and capsicum with crushed garlic fry 2 minutes, add spinach and fry until soft.
In a small bowl mash leftover cooked vegetables. Add cottage cheese, relish and cooked mushroom and capsicum.
Place mushrooms on baking tray. Divide mix between mushrooms and top with grated parmesan cheese.
Bake for 20-25minutes.
Nutrition per serve: 405kj, 10gm protein, 8.1gm carbohydrate, 1.6gm fibre, 3.2gm fat, 247mg sodium

Spicy Roasted Chickpeas
Serves 6
Recipe adapted from foodinaminute.co.nz
These chickpeas make a healthy snack or can be added to salads for a fibre and protein boost
Ingredients
2 x cans Chickpeas in springwater
1Tbsp Olive Oil
3/4 tsp cumin
3/4 tsp ground coriander
1/2 tsp oregano
1/2 tsp salt
Method

Preheat oven to 200 degrees Celsius
Drain chickpeas and dry between paper towels to absorb as much of the liquid as possible. Remove any loose skins
Transfer to baking tray lined with baking paper. Roast for 10mins
Transfer chickpeas to a bowl and coat in oil. Add spices and toss.
Return chickpeas to baking tray and cook for a further 20-30 minutes until crisp and golden.
Nutrition per serve: 547kj, 6.6gm protein, 14gm carbohydrate, 6.8gm fibre, 3.8m fat, 100mg sodium

Orange Almond and Feta Salad
Serves 4
Recipe adapted from Chelseawinter.co.nz
Ingredients
1 packet Washed salad/ baby spinach leaves (120gm)
1/2 red onion, Finely Sliced
2 oranges, peeled with Pith removed, sliced into small pieces
1/2 cup feta, crumbled
1 avocado, sliced
1/2 cup sliced almonds
Salt + pepper
Dressing
1Tbsp Olive oil
1/2 tsp crushed garlic
1/2 cup finely chopped mint
2Tbsp finely chopped coriander (optional)
1/4 cup freshly squeezed Orange Juice
3tsp red or white wine vinegar
Method
Combine the dressing ingredients in a small bowl and whisk until well combined. Taste and season with salt and pepper
Place the greens red onion, feta and orange pieces in a large mixing bowl. Add half the dressing and toss gently with clean hands to coat. Place in a serving bowl or platter, sprinkle over the almonds and avocado. Drizzle with the remaining dressing and serve
Nutrition per serve: 1433kj, 10gm protein, 21gm carbohydrate, 8.4gm fibre, 26gm fat (7gm saturated fat), 325mg sodium