Home' Trinidad and Tobago Guardian : July 27th 2015 Contents 11
Monday, July 27, 2015 www.guardian.co.tt Guardian
Skip those boring lunch meals and upgrade to
these delicious and nutritious meals your kids will
love. Whether your child is a meat lover, vegetarian,
vegan or a picky eater, these protein- packed recipes are
mouth watering and contain nutrients every child needs.
1 lb minced beef, pork or chicken
1 small onion, finely diced
1 small carrot, finely diced
1/2 stick celery, finely diced
6 cloves garlic, finely chopped
2 tsps dried Italian seasoning
Salt and pepper to taste
2 tbsps extra virgin olive oil
1/2 tbsp Worcestershire sauce
2 dashes of bitters
3/4 cup grated shredded mozzarella, plus
extra for topping
1. Place minced meat into mixing bowl
and add finely diced onions, carrot, cel-
ery, garlic, herbs, ginger, salt and pep-
per. Add olive oil, Worcestershire sauce
and bitters; mix well.
2. Roll into balls the size of a ping-pong
ball, then punch a hole in the middle
with your index finger and push a little
shredded cheese into it. Close it over
and roll it again into a sealed ball.
3. To cook, add to tomato sauce and sim-
mer until done. Serve over cooked
spaghetti and top with grated cheese.
Alternatively, these meatballs may be
fried and served with dipping sauce.
16 pieces (about 16 oz.) lasagne noodles,
1 lb ground beef or chicken
1 jar spaghetti sauce
1/2 cup water
16 oz ricotta cheese
2 cup shredded mozzarella cheese, di-
1/4 cup grated Parmesan cheese
2 tsps chopped oregano
2 tsps chopped basil
1 tsp salt
1/2 tsp garlic powder
1/4 tsp ground black pepper
1. In a large skillet, brown meat; drain. Stir
in spaghetti sauce and water; simmer
2. Cook pasta according to package direc-
tions; drain. Lay flat on foil to cool.
3. Heat oven to 350°F.
4. In large bowl, stir together ricotta
cheese, 1- 1/2 cups mozzarella cheese,
Parmesan cheese, eggs, oregano, basil,
garlic, salt and pepper.
5. Spread about 1/3 cup meat sauce on
bottom of 13x9 inch Pyrex baking dish.
Arrange 4 pasta pieces lengthwise
over sauce, overlapping edges. Spread
one-third cheese mixture over pasta;
spread with about 3/4 cup meat sauce.
6. Repeat layers, beginning and ending
with pasta. Top with remaining meat
sauce; sprinkle with remaining 1/2 cup
mozzarella cheese and additional
Parmesan cheese, if desired.
7. Cover with foil. Bake 45 minutes or
until hot and bubbly. Remove foil; bake
about 10 minutes longer, or until lightly
browned. Let stand 10 minutes before
Fish and Chips
1 cup self-rising flour
2/3 cup water
1 1/2 lbs potatoes
Vegetable oil, for deep frying
1 1/2 lb piece skinned cod fillet, cut into 4
Lemon wedges, to garnish
1. Sift the flour and a pinch of salt to-
gether in a bowl, then form a well in
Gradually pour in the water, whisking in
the flour to make a smooth batter. Set
aside to rest for 30 minutes.
2. Cut the potatoes into strips about 1/2
inch wide and 2 inches long. Place them
in a colander and rinse in cold water,
then drain and dry well.
3. Heat the oil in a deep-fat fryer or a
large heavy pan to 300°F. Using the
wire basket, lower the potatoes in
batches into the oil and cook for 5-6
minutes, shaking the basket occasion-
ally, until the potatoes are soft but not
browned. Remove the chips from the
oil and drain thoroughly on paper tow-
4. Heat the oil in the fryer to 375°F. Sea-
son the fish. Stir the batter, then dip
the pieces of fish into it, in turn, letting
the excess drain off.
5. Working in two batches if necessary,
lower the fish into the oil and fry for 6-
8 minutes, until crisp and golden
brown. Drain the fish on paper towels
and keep warm.
6. Add the chips in batches to the oil and
cook for 2-3 minutes, until golden
brown and crisp. Keep hot. Sprinkle
with salt and serve with the fish, gar-
nished with lemon wedges.
Vegan Mac and Cheese
6 to 8 oz. Gluten- free pasta (shells or
For the "Cheese" Sauce:
2 cups chopped cauliflower
1/2 cup chopped butternut squash
1 cup water
Garlic powder and onion powder (to
Pink salt or sea salt (to taste)
1/2 tsp apple cider vinegar
Lemon juice (to taste)
1 cup rice milk (unflavoured)
Vegan Lentil Burger
1 cup uncooked lentils
1 cup uncooked brown rice
1- 1/2 cups carrots, finely grated
1/2 tsp garlic powder
1- 1/2 cups uncooked oatmeal
1 tsp seasoning salt
1 small onion, finely grated
Lemon wedges, to garnish
1. Cook lentils and rice in 4 cups water for
45 minutes, simmering over low heat
in a covered pan. Allow to cool.
2. Add remaining ingredients and mix
well. Shape into patties and cook on
griddle or pan (may spray with non-
stick spray) over medium heat, until
nicely browned (about 6 minutes per
1 to 2 tsps coconut oil
1 tsp extra virgin olive oil
2 tbsps hemp seeds
Fresh cracked black pepper (to taste)
1 to 2 tbsps nutritional yeast
1/4 tsp cumin and 1/4 tsp turmeric
1/2 tsp Dijon mustard
1/4 cup reserved pasta cooking water
1. Semi-cook the pasta until it's still quite
al dente. It will continue to cook with
the sauce later so do not overcook; it
should have a nice bite to it. Reserve
1/4 cup of the cooking water. Strain
semi-cooked pasta and add to a dry
pot. Set aside while you make sauce.
To make the "Cheese" sauce:
1. Steam cauliflower and squash together
until tender then add to a blender with
remaining sauce ingredients. Puree
everything together until super
2. Pour sauce over the pasta in the pot
and bring to s simmer. Taste. Add more
of any spices you desire (garlic powder,
onion powder & salt) until you are sat-
isfied with the flavour (this recipe re-
quires a delicate balance of flavours).
3. Cook over low heat for a while to really
thicken it up. If it gets too thick, add
more rice milk and stir. Do not overcook
pasta. Add black pepper and serve.
Baked Red Snapper
1 large red snapper, gutted and cleaned
Juice of 1 lemon
1/2 tsp paprika
1/2 tsp garlic powder
1/2 tsp dried thyme
1/2 tsp freshly ground black pepper
Boiled rice and lemon wedges, to serve
For the sauce:
2 tbsps vegetable oil
1 onion, chopped
1 can (14 ounces) chopped tomatoes
2 garlic cloves, crushed
1 thyme sprig or 1/2 tsp dried thyme
1 fresh green chilli, seeded and finely
1/2 a green bell pepper, seeded and
1 1/4 cups fish stock or water
1. Prepare the sauce. Heat the vegetable
oil in a saucepan, fry the onion for 5
minutes, then add the chopped toma-
toes, garlic, thyme and green chilli.
2. Add the pepper and stock. Bring to a
boil, stirring, then reduce the heat,
cover and simmer for about 10 min-
utes, until the vegetables are soft. Let
cool a little and then place in a blender
or food processor and blend to a puree.
3. Wash the fish well and then score the
skin with a sharp knife in a crisscross
pattern. Combine the lemon juice, pa-
prika, garlic, thyme and black pepper.
Spoon the mixture over the fish and
4. Place the fish in a greased baking dish
and pour the sauce on top. Cover with
foil and bake at 400°F for 30- 40 min-
utes, or until the fish is cooked and
flakes easily when tested with a knife.
Serve with sauce from the dish, boiled
rice and lemon wedges.
Links Archive July 26th 2015 July 28th 2015 Navigation Previous Page Next Page