Potato Salad With Beef: Iron Rich FoodsVegetarian
Potato Salad With Beef: Iron Rich FoodsVegetarian
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INGREDIENTS:
1 2 cloves garlic, crushed
2 4 tbsp tarragon
3 1 tbsp mustard seeds
4 1 tbsp fennel seeds
5 1 tbsp sunflower oil
6 450g beef tenderloin, chopped fat
7 1 large fennel, finely chopped
8 500g fresh potatoes, cut in half and boiled until tender
9 1 red onion, chop
10 1 large red pepper cut
11 1 small red pepper, sliced and sliced
12 One lemon juice
13 Salt and pepper to taste
14 Freshly chopped coriander
Direction:
Add the garlic, spices, and oil, grease the mixture over the beef, and leave to sail for 30 minutes - Heat the oven and turn on the heat 7 (220 ° C / 425 ° F). Stir the beef over medium heat on all sides, remove and place on a hot baking tray, and bake in the oven for 10 minutes. Reduce heat to 5 degrees Celsius (190 ° C / 375 ° F) and cook for another 10 minutes to moderate. Remove the beef from the oven and let stand for 15 minutes before cutting.
Meanwhile, combine fennel, potatoes, onions, and peppers in a saucepan, add the slice, squeeze the lemon juice, toss, and prepare the seasoning if necessary. Arrange sliced beef on top. Sprinkle with chopped coriander just before serving. It can be eaten by 4 people.
MIXED GRAIN PULAO: IRON-RICH VEGETABLES
INGREDIENTS:
1 50g quinoa
2 50g long grain cereal rice
3 50g buckwheat
4 850 ml of vegetable stock
5 1 tbsp olive oil
6 2 shallots, peeled and chopped
7 450 g passata
8 1 tbsp Tomato Purée
9 1 bay leaf
10 2 tbsp fresh oregano
11 100g French beans
12 100g frozen peas
13 2 large hearts of artichoke
14 Salt and pepper to taste
15 One lemon juice
16 12 mixed green olives
17 1 lime, take wedges
18 a handful of flat leaves to decorate
19 1 Crushed Clove
DIRECTIONS:
Wash the grains. Bring the stock to the pan, add the quinoa, brown rice, and buckwheat, cover, and boil for 30 minutes or until the whole stock is absorbed and the grains are soft. Heat the oil in another pan, fry the garlic and shallots for 5-7 minutes or soften. Add the potatoes, fresh tomatoes, and herbs and hold for 20 minutes. Turn off the heat, add the vegetables and cook for 5 minutes. Season and add lemon juice. Combine sauce and grains in a large serving dish, garnish with olives, lime wedges, and parsley. Can be eaten by 4 people.
SESAME DRESSING SPINACH SALAD:
INGREDIENTS:
1 450g small spinach leaves, washed.
2 60g fried sesame seeds.
3 1 tsp brown sugar.
4 2 tsp (low salt)
5 3 tbsp dash (fish and seafood broth)3
DIRECTIONS:
Blanch the spinach leaves in boiling water until they begin to wither. Wash and set aside in a bowl. Add the remaining ingredients to make a dressing and pour in the spinach leaves just before serving. It can be eaten by 4 people.
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