These protein- and fibre-packed wraps are equally good for workday lunches or a quick dinner on a harried weeknight. The mung bean pâté can be made up to five days ahead of time and extras can be frozen for future use.
2/3 cup (160 ml) dried whole green mung beans
3/4 cup (180 ml) oil-packed sun-dried tomatoes
1/3 cup (80 ml) walnuts
1 1/2 Tbsp (30 ml) water
1 shallot, finely chopped
2 garlic cloves, crushed
Juice of 1 lemon
1/4 tsp (1 ml) cayenne pepper
4 large wholegrain wraps
1 block (about 200 g) firm tofu, thinly sliced
1 cup (250 ml) thinly sliced roasted red capsicum
2 cups (500 ml) baby spinach or other greens of choice
Place mung beans in large bowl, cover with water and soak for several hours or overnight.
Drain and rinse mung beans. Place them in medium-sized saucepan along with 3 cups (750 ml) water. Bring to a boil, reduce heat and simmer for 20 minutes or until very tender. Drain mung beans, rinse and let cool.
Place mung beans, sun-dried tomatoes, walnuts, water, shallot, garlic, lemon juice and cayenne pepper in food processor container and blend until a smooth, paste-like texture forms. Wipe down sides of container a couple of times throughout.
Spread a generous amount of bean pâté on wholegrain wraps and top with equal amounts of tofu, roasted red capsicum and spinach. Tightly roll up wraps and slice on the bias. Inserting a toothpick will help to keep the rolls together.
Each serving contains: 1905 kilojoules; 21 g protein; 16 g total fat (2 g sat. fat, 0 g trans fat); 61 g total carbohydrates (4 g sugars, 12 g fibre); 546 mg sodium
source: "Little Green Giants", alive Australia #19, Autumn 2014
Yogurt completely transforms the texture of these chicken thighs, making them tender and flavourful with bright notes of lemon and cilantro. Ideal for a day trip, these can be marinated in the morning and cooked in the evening, but they also work well when cooked in advance and packed for a picnic to be eaten cold. Marinade mentions Marinate chicken thighs for anywhere between 4 and 24 hours. Discard excess marinade that has been in contact with raw chicken. It should not be consumed uncooked.
Citrusy and slightly sour sumac and a touch of maple syrup enliven pickled onions in a perfect complement to this salad. Kale and Napa cabbage stand up for hours to the sweet and puckery dressing, and hearty farro will keep you going while on the road. This salad is sure to be a favourite for picnics, backyard potlucks, or road trip lunch stops. Dressing for dinner This salad stands up well, even while dressed, for up to 4 hours. (Truth be told, I’ve often happily eaten it the next day.) In fact, time helps kale to soften up and become even more delicious. If you’re travelling for a longer period, make the pickled onion dressing as described above: let it stand for about 20 minutes, and then add all the oil and pack it into a separate container so you can finish the salad when you arrive at your destination. The pickled onions are also great with steaks or chicken.
These wraps are perfect for an overnight journey when you want to have something quick and satisfying the next day. Sweet smoked paprika adds just a hint of smoky flavour to sweet potatoes, which join with spinach and red pepper to dress up eggs in a pleasing way. Make these wraps anytime and stick them in the freezer for your next excursion. Pack them frozen and they’ll have time to thaw on the journey, or put them in the fridge the night before you travel so you have something convenient and tasty to eat before you set off. Leave the ketchup bottle behind, and serve them with your own smoky red pepper sauce. Freeze with ease While foil is convenient for freezing and reheating these wraps, to cut down on waste, freeze wraps in a single freezer-proof container. Insert a small piece of parchment between each wrap so they don’t stick together. This will allow you to remove individual wraps easily when you need them.
While sablefish’s texture and fat content stand up admirably to the heat of the grill, this firm fish is also delicious poached. For this recipe, sablefish’s luxurious taste is combined with a light fragrant broth of lemongrass and ginger punctuated with the heat of Thai chili. Sustainability status Sablefish, also known as butterfish or black cod, is a rich and satisfying fish, plentiful in omega-3s and sourced sustainably from the Pacific Northwest. Skin and bones Sablefish has large pin bones. Ideally, your fishmonger will remove them, but if not, before you begin, locate them along the fish’s centreline and, using a pair of needle nose pliers, grasp them firmly to remove. You can leave the skin on for this recipe, which may help the fish hold together a little better while cooking, but it can be tricky to peel the skin away from the cooked fish and discard before plating. I opted to remove the skin first and simply keep a close eye on the cooking time, being careful to remove the fish from the poaching liquid before it flakes apart.