Photo by Pixabay. Written by Madison Pribula
Due to the extent of COVID-19, we are constantly being confronted with the many challenges that come with it, including limited food supply/stock and being forced into self-isolation for many.
With this change, it can make it difficult to create recipes and meals that you would normally make from home given the risks that come with leaving your home. BodyMatters have shared some recipes that you are able to refer to that include pantry staple ingredients, as well as easy recipes that require minimum effort. We have also included recipes that contain product items with a long shelf life.
- Buy long-lasting food items such as canned vegetables, rice, lentils, and potatoes that have a long shelf life. Although it is important to consume fresh vegetables and food items, it is also important to buy foods you know won’t go to waste. You are also able to create a number of different recipes with these food items. E.g. Potatoes – mashed potatoes, potato bake, and potato chips.
- Purchase onion and dried herbs – both of these ingredients are guaranteed to add flavour to any meal and are able to spice up/change a recipe!
- Most importantly: When purchasing these food items, please do not feel the need to purchase excessive amounts of each product. Our supermarkets will always have the correct amount of stock available if everyone buys responsibly and normally.
Recipe No# 1: Salmon Risoni
Cooking Time: Less than 15 minutes
250g risoni pasta
2 cups (250g) frozen peas
1 tablespoon olive oil
500g salmon fillets
8 green onions (green shallots), chopped
100g baby spinach leaves
¼ cup (60ml) olive oil
2 teaspoons grated lemon rind
¼ cup (60ml) lemon juice
½ teaspoon sugar
1 teaspoon Dijon mustard
1 tablespoon coarsely chopped fresh dill
Salt and black pepper
- Cook risoni pasta in a large saucepan until almost tender. Then add peas into the saucepan and cook with the pasta until risoni is tender. Drain water and transfer into a large bowl to combine ingredients.
- Dill Dressing: Combine ingredients in a jar that you are able to securely close and shake till all ingredients are combined thoroughly.
- Heat oil in a large frying pan and add in salmon. Cook salmon for 3 minutes on each side and cook to the tenderness/softness desired.
- Remove salmon from the pan and carefully take off the skin. Pull the salmon into large pieces.
- Add onions, spinach and dill dressing to pasta and stir well. Then add the salmon.
Recipe No#2: Sweet Potato and Feta Frittata
Cooking Time: 20 min prep, 1-hour cook
1kg sweet potato
2 tablespoons olive oil
1 onion, chopped
1 garlic clove, crushed
200g creamy feta, cut into 1.5cm cubes
1 tablespoon chopped fresh rosemary
Freshly ground black pepper
8 eggs, lightly beaten
- Preheat oven to 200°C. Cut sweet potato into 2-3cm pieces. Spread on a tray and toss with 1 1/2 tablespoons of oil. Bake, turning once, for 40 minutes. Set aside to cool.
- Heat the remaining oil in a 26cm non-stick frying pan over medium heat. Add the onion and cook for 4 minutes. Add the garlic and cook, stirring, for 1 more minute. Set aside to cool.
- Combine the cooled sweet potato, feta, rosemary and onion mixture in a bowl. Season with pepper. Spread over base of the frying pan.
- Pour eggs into the pan and evenly distribute them, then flatten the surface. Cook over medium-low heat for 8-10 minutes or until set but still a little runny on top.
- Heat grill to medium. Place the frying pan under the grill (be careful not to burn the handle) for about 5 minutes. Set aside for 5 minutes, then invert onto a large plate and cut into wedges to serve.
Recipe No# 3: Fried Rice
Cooking Time: 20 minutes
- 3 tablespoons of oil
- 1 finely chopped medium onion
- 1 red capsicum chopped
- 2 carrots, peeled and finely minced
- 1 tablespoon minced garlic
- 1 cup peas (defrost if frozen)
- 1 tablespoon minced ginger
- 3-4 cups cooked white rice, cooled (can use microwavable rice)
- 2 eggs, lightly beaten
- ¼ cup of water
- 2 tablespoons soy sauce
- 1 tablespoon sesame oil
- Salt and black pepper
- ½ cup minced coriander
- Put 1 tablespoon of the oil in a wok or a large skillet, and turn heat to high. When it begins to shimmer, add onion, pepper and carrots and cook, stirring occasionally, until softened and beginning to brown, 5 to 10 minutes. With a slotted spoon, remove vegetables to a bowl.
- Drain peas if necessary, and add them to skillet; cook, shaking pan, for about a minute, or until hot. Remove them to the bowl.
- Put remaining oil in the skillet, followed by garlic and ginger. When the mixture is fragrant, about 15 seconds later, add the rice, breaking up clumps with a spoon as you go along and tossing it with oil. When the rice is well coated, make a well in the center and break the eggs into it. Scramble these, then stir into the rice.
- Return vegetables to the skillet and stir to integrate. Add wine or water and cook, stirring, for approximately 1 minute. Add soy sauce and sesame oil, then taste and add salt and pepper if necessary. Turn off heat, stir in the cilantro and serve.
On behalf of BodyMatters we would like to extend and send our love and support to those who have lost their jobs and are struggling during this time. We understand that the uncertainty of this situation can be extremely challenging and distressing for many. If you are in crisis, please call your local hospital or lifeline on 13 11 14.
Other helplines available include:
- The Butterfly Foundation
- Beyond Blue
- Kids Help Line
- Lifeline Australia