Rural Support Trust Ladies’ Lunch

It was such an honour to be invited to speak on Nutrition at a recent Rural Support Trust Ladies’ Lunch in both Woodville and Carterton. We talked about eating well even when we’re busy, and key nutrients that may be lacking if we’re not mindful of eating a wide variety of foods. Spreading our protein intake over the day, magnesium, selenium and variety overall were some key messages, with simple hacks to help make it a reality in a busy week.

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I also designed the lunch menu for the Carterton event – a range of salads, spiced lamb on humus and a variety of sweet slices and bliss balls to provide a treat for the taste buds and also loads of nutrients for the body and mind! This was no mean feat creating recipes for 100 ladies…talk about double and triple checking quantities! And a massive thanks to the hockey girls who were flat out in the kitchen cooking all morning.

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Nourishing and Delicious RST Ladies’ Lunch Salad Recipes

So it turns out the lunch was a hit (yay!), and lots of ladies asking for the recipes so they could recreate the menu at home. Here they are, recipes for the Broccoli, Edamame and Red Rice Salad and the Roasted Veggie and Lentil Salad. For those wanting to try out the Spiced Lamb on Humus with Almonds and Parsley, this recipe (and loads of other nourishing winter recipes and ideas) can be found in the Winter Meal Plan, available on our website Shop.

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The salads are super easy to throw together and can be doubled or tripled (or even x10!) if you’re feeding a crowd. A lot of the ingredients can be prepared ahead of time…and make use of seasonal winter veggies. Enjoy.

TEA’s Broccoli, Edamame and Red Rice Salad

Serves 6 as part of a meal

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1/2 large broccoli, cut into florets and blanched for 2 minutes before refreshing in ice cold water

1 cup frozen edamame beans, cooked as per packet directions and refreshed in ice cold water

1 and 1/2 cups frozen peas, cooked as per packet directions and refreshed in ice cold water

200g mung bean sprouts

200g packet Red rice, heated as per packet directions (you could also use Wild Rice or a Brown Rice and Quinoa mix)

1/3 cup peanuts

Combine all the ingredients together and dress just before serving.

Dressing

3 tablespoon soy sauce

1 tablespoon lemon juice

1 teaspoon sesame oil

1 teaspoon brown sugar (or honey)

1/2 garlic clove, crushed

1 tablespoon sesame seeds

Combine ingredients in a screw top jar and shake well to combine. Season and adjust to taste.

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TEA’s Roasted Veggie and Lentil Salad

Serves 6 as part of a meal

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2 beetroot, cut into 8 wedges

2 onions, cut into 8 wedges

1 large (or 2 small) Kumara, unpeeled, washed and cut into 2-3cm chunks

1 large (or 2 small) potato, unpeeled, washed and cut into 2-3cm chunks

2 red capsicums, cut into 2-3cm chunks

1/4 pumpkin, cut into 2-3cm chunks

2 tablespoons oil

2 teaspoons ground cumin

2-3 cups of baby spinach

1 tin lentils, rinsed and drained well

100g feta cheese, crumbled

Heat the oven to 190 degrees. Add the oil to a large roasting pan and pop in the beetroot, onion, Kumara, potato, capsicum, pumpkin and cumin and toss in the oil to coat. Roast for 45 minutes or until the veggies are cooked and golden brown in places. Cool for at least 10 minutes and then add the lentils, spinach and feta. Dress just before serving.

*You can use whatever veggies you like and are in season – courgette, tomatoes, cauliflower and garlic all roast well too and taste delicious!

Balsamic Dressing

1/4 olive oil

1 T balsamic vinegar

Juice of half a lemon

1 teaspoon brown sugar

1 teaspoon dijon mustard

Pinch salt and pepper

Combine ingredients in a screw top jar and shake well to combine. Season and adjust to taste.

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The coleslaw was simply shredded red cabbage, green cabbage and carrot, with a half and half aioli/greek yoghurt dressing. Sprinkled with pumpkin seeds, easy as! Hope you enjoy the recipes x