Meals

On the Menu this week 22 May to 25 May 2012

Tues -RATATOUILLE ON PASTA
A bit different from the usual ratatouille, with butternut an potato added. Made with fresh pasta.

Wed –SWEET POTATO CAKES WITH QUINOA AND RICE SALAD
Very flavourful little cakes with yoghurt sauce. This Quinoa and rice salad is extremely healthy whilst being extremely tasty at the same time.

Thurs –LENTIL BOBOTIE AN RICE
Favourite Thursdays. Fusion food, combining traditional African Bobotie with a hint of Asia, by using coconut milk in this recipe.

Fri –PIZZA AND APPLE CRUMBLE
Thin based pizza with Mozzarella cheese. And just because it is Friday a slice of Apple Crumble pie for dessert!!

Meal are R35.00 and an upsize R70.00.

Meals are R35.00 and includes delivery.
You can now upsize your meal to include a side dish or salad and dessert R70.00.
Orders can be placed ahead for the week, or before 08:30 on a specific day.

The menu changes every week. If you would like to be on the mailing list send a txt to 072 124 8128 or an e-mail to freerangefoods@gmail.com

MEALS AVAILABLE FROM FREERANGEFOODS
FreerangeFoods also caters to individuals or residential homes too busy to cook a healthy meal for themselves.
Contact us to discuss catering options. 48 Hours or more is needed for best quality service. Please note that ingredients are subject to availability and minimum quantities apply. Your FreeRangeFoods meals can be delivered, or collected from Spirals Yoga Studio.

Pita with falafel, haloumi, hummus and salad.
Pita pockets filled with falafel, hummus, haloumi cheese with salad leaves, tomatoes, cucumber and to top it all tsatsiki.

Moroccan spinach and chickpea tart
A tart made with a combination of fresh spinach and chickpeas, in a crispy phyllo pastry, spiced with cumin and coriander.

Roast Veg Lasagne
Made with fresh roast veggies and cheese sauce, between layers of home made butternut and sage pasta sheets.

Spiced beetroot and butternut salad
An interesting combination of flavours, colours and textures for a warm summers evening.

Quinoa and Black Bean Salad
Quinoa is a grain-like crop grown primarily for its edible seeds. Quinoa contains a balanced set of essential amino acids for humans, making it an unusually complete protein source. It is a good source of dietary fiber and phosphorus and is high in magnesium and iron. Quinoa is gluten-free and considered easy to digest. Black Beans have a dense, meaty texture and flavor reminiscent of mushrooms. It is an extremely good source of nutritional antioxidants.

Lentil Bobotie with yellow rice
Lentils Apart from a high level of proteins, lentils also contain dietary fiber, folate, vitamin B1, and minerals. Health magazine has selected lentils as one of the five healthiest foods. Lentils are often mixed with grains, such as rice, which results in a complete protein dish.

Chickpeas and spinach with honeyed sweet potato and yoghurt sauce
Chickpeas are a helpful source of zinc, folate and protein. They are also very high in dietary fiber and hence a healthy source of carbohydrates for persons with insulin sensitivity or diabetes. Chickpeas are low in fat and most of this is polyunsaturated, they can assist in lowering of cholesterol in the bloodstream. Sweet potato is the richest low-fat source of vitamin E. It contributes to heart health and is a good source of dietary antioxidants. It can help to regulate high blood pressure and also helps anaemia. It may also protect against inflammatory conditions.

Mung Bean Casserole
According to modern nutrition, mung beans offer 14 gms of protein per cooked cup. Mung beans are also a good source of dietary fiber. They also contain thiamin, iron, magnesium, phosphorus, potassium and copper, and are a good source of folate.

Vegetable Tagine served with couscous.
This tagine is made with chickpeas, baby marrows and carrots. Chickpeas are a helpful source of zinc, folate and protein. They are also very high in dietary fiber and hence a healthy source of carbohydrates for persons with insulin sensitivity or diabetes. Chickpeas are low in fat and most of this is polyunsaturated. Couscous can be used as an alternative to other carbohydrates to add variety to the diet. Couscous is naturally low in fat and has some protein, manganese and phosphorous but is low in fibre.

Adzuki Beans and rice with vegetables.
As well as being great for weight loss, adzuki beans also contain high levels of B vitamins to nourish the adrenal glands and iron, zinc and manganese, all of which are excellent for general health. They strengthen the body’s energy battery, the spleen, and soak up damp in the body like a sponge.