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RECIPES

BROCCOLI, CARROT AND BRUSSEL SPROUT SAUTE

14 May 2019
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Ingredients
-  250g Carrots
-  250g Brussel Sprouts
-  200g  Broccoli
-  50g Butter
-  2 tbsp Finely Chopped Sage
-  100ml Vegetable Stock
-  ½  Orange Finely Grated

Instructions
1. Prepare the carrots by trimming the tops and cutting them in quarters lengthwise.
  1. 2. Halve the brussel sprouts and broccoli florets.
3.Melt the butter in a large sauté pan or wok over a medium-high heat.

4. Add the carrots, brussels and sage and sauté for about 5 minutes before adding the stock.
5. Bring to the boil and cook gently for a few minutes.
6. Add the broccoli and toss all of the vegetables around the pan for up to 5 minutes until they’re tender.
7. Stir in the zest, season with salt and pepper and serve straight away.

Enjoy!

Thank you food-mag.co.uk for this delicious recipe.

30 May 2018

PUMPKIN AND LEAFY GREEN FRITTATA

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Ingredients
- 500 g Butternut Pumpkin or Crown Pumpkin cut into small 1-2cm cubes
- 1 large  Red Onion cut into 2cm chunks
- 1 tbsp Olive Oil
- 2 tbsp Liquid Honey
- 2 Cloves Chopped Garlic
- 120gm Silverbeet, Kale or Spinach leaves with tough stalks removed and chopped
- 6 Eggs
- ½ Cup Milk
- ½ Cup Cream
- 200gm Feta Cheese
- 2 tsp chopped Thyme
- ½ tsp Chilli Flakes (optional)
- ½ cup sliced Sundried Tomatoes
- pinch of Salt

   Instructions
  1. Heat oven to 200C.
  2. Toss butternut/pumpkin and red onion with olive oil and honey on prepared oven tray. Season with salt and pepper and roast for 20-30 minutes or until soft and slightly caramelised.
  3. Heat a drizzle of olive oil in a large heavy-based frying pan with high sides. Sizzle garlic for 30 seconds, then add silverbeet (or preferred green leaves) and cook for a further 2-3 minutes or until wilted — add a couple of tablespoons of water and place a lid on top of the pan to help create steam to cook the greens through.
  4. Lightly whisk eggs, milk, cream, salt, feta, thyme and chilli flakes together.
  5. Toss roast butternut/pumpkin and onion with silverbeet inside the fry pan, and pour over the egg mixture. Scatter over sundried tomatoes. Bake for 20-30 minutes or until frittata is puffed and golden. Stand frittata in the pan for 10 minutes, before serving. Serve with a leafy green salad on the side. Yum!

    Thank you Bite.co.nz for this delicious recipe.

FISH TACOS WITH MANGO SALSA

1 August 2017
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Ingredients
500gm of your favourite firm white fish
1 tablespoon Cajun seasoning
1 teaspoon salt

Mango Salsa
1 ripe mango peeled and diced
1/2 cup minced coriander
1/2 cup red onion minced
1/4 cup fresh lime juice (1-2 limes)
Optional minced jalapeno (remove seeds and stem for mild salsa)
salt and pepper to taste
1 teaspoon oil
12 corn tortillas

Instructions
  1. Pre-heat grill on high. Line a tray with foil and spray with lightly brush with oil.
  2. Sprinkle fish with Cajun seasoning and salt. Arrange prepared fish filets in a single layer and grill until fish is golden brown and flakes easily with a fork, about 6-8 minutes.
  3. While the fish is grilling, prepare the mango salsa by tossing together all ingredients in a bowl. Season with salt and pepper to taste.
  4. Remove the fish from the grill to a plate and flake into bite-sized pieces with a fork.
  5. To prepare the corn tortillas, heat oil over a medium-high heat in a large pan. Using tongs, quickly toss the tortillas in the warm oil about 30-60 seconds per side and move to a plate lined with a towel.
  6. Cover the tortillas to keep warm and continue until you heat all 12 tortillas.
  7. Divide the fish between the tortillas and top with mango salsa to serve. Enjoy!


HEALTHY BAKED BROCCOLI TOTS

18 July 2017
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Ingredients
2 cups of fresh broccoli
1 large egg
¼ cup diced onion
⅓ cup cheese
2/3 cup panko breadcrumbs
2 tablespoons parsley, coriander or rosemary
½ teaspoon salt
½ teaspoon pepper

Instructions
  1. Preheat the oven to 400°F. Grease a baking sheet with a thin layer of oil or line with parchment paper and set aside.
  2. Blanch the broccoli in boiling water for 1 minute then remove and shock with cold tap water to stop the cooking process. Drain well.
  3. Chop broccoli finely and mix thoroughly with the egg, onions, cheese, breadcrumbs, and seasoning. Scoop about 1.5 tablespoons of mix using a ice-cream scoop or your hands and gently press between your hands into a firm ball then shape into a tater-tot shape. It helps to wash your hands after every few tots to keep them from sticking onto your hands.
  4. Next, place on your prepared baking sheet.
  5. Bake until golden brown and crispy, 18-24 minutes, turning half way. Remove from the oven and enjoy hot with ketchup, chilli sauce or your favorite dipping sauce!

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