1 dinner, 5 different vegetables, 7 dollars

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Very recently we moved house and in-between the stacks of old cookbooks and useless kitchen paraphernalia, I found this.

photo 1

It’s a recipe for vegetarian rolls that I got while visiting my brother around three years ago. Why I stopped using it I’ll never know because this is…

The most awesome, kid friendly and cheap recipe ever!

These tasty little morsels are being consumed by my kiddos with the same amount of gusto as a plate of sausages and chips.

We regularly have them for Tuesday night dinners, but they are good as a midmorning snack, or a nice alternative to sausage rolls for children’s birthday parties.

Great for hiding vegetables

Filled with zucchini, carrots, corn and onion, combined with cottage cheese and oats; the flavour of the filling is nondescript in the best possible way. It reminds me of the pasties I got at the tuck shop at primary school, only more flavourful and so much healthier. Frankie always goes back for seconds, and this is from a girl who freely admits that she’s “just not into corn”.

Make these rolls even more nutritious.

Knock the health factor up a notch by soaking your oats before you mix them in with the other ingredients. Soaking your grains in an acidic medium before you eat them neutralises phytic acid.

Phytic acid is present in the outer layer of all grains and combines with calcium, magnesium, copper iron and zinc in the intestine and block their absorption, which may lead to mineral deficiencies.

Soaking also helps to partially break down difficult to digest proteins such as gluten, making them easier to digest and more nutrient available. (Fallon, 1999)

If you’d like to learn more go to http://www.westonaprice.org/health-topics/living-with-phytic-acid/

How to soak your oats

Ingredients

1 1/2 cup oats
1/12 cup warm filtered water
2 1/2 Tbs of whey, yogurt, apple cider vinegar or lemon juice.

Instructions

  • Mix oats with warm water and acid medium of your choice (I chose yogurt since it is a relatively dairy heavy recipe).
  • Cover and leave for a minimum of seven hours (I mixed mine up at breakfast so I was ready to make the rolls by the afternoon).
  • Place oats in a sieve and rinse twice with cold filtered water (this will get rid of any sour taste from the yogurt).
Oats soaked in yogurt and wate
Oats soaked in yogurt and water

So why aren’t you using soaked puff pastry?

I did look into it, and the amount of time it would take to soak and then make puff pastry from scratch just didn’t work for me.

Maybe one day I’ll get there 🙂

Also, from my understanding white flour has a lower level of phytic acid, so I compromised: I bought a packet of ready made pastry made with 100% butter and ditched the canola.

I figured the pastry was just a delivery mechanism for the filling anyway so soaking the oats was more important.

pastry

Will this recipe still work if I forget/decide not to soak my oats?

Yes it will, use the same amount of oats.

Soaking and fermenting my grains/nuts/seeds it still a habit in process for me. Somedays I do it and somedays I forget but I never beat myself up about it. I know that the times I do remember to soak my grains is slowly increasing and that I’m still feeding my kids beautiful nutritious food, even if it does come wrapped in an un-soaked pastry crust.

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Vege Rolls

Ingredients

  • 1 tablespoon butter (preferably grassfed)
  • 2 cloves of garlic finely chopped
  • 1 1/2 cup soaked oats
  • 2/3 cup cottage cheese
  • 1 tsp hot sauce (optional)
  • 2 tsp mixed herbs
  • 2 medium carrots
  • 2 small/med zucchinis
  • 1 piece corn, kernels removed
  • 1 red onion
  • 3 sheets of 100% butter puff pastry (partially thawed)
  • 2 eggs lightly beaten
  • Small pinch of celtic sea salt
  • Pepper to season
  • Sesame seeds

Instructions

  1. Preheat oven to 200 celsius.
  2. Grate carrot, zucchini and onion.
  3. Heat butter in a large frying pan over a medium high heat. Add carrot, zucchini, onion, garlic and corn with a pinch of salt and cook for 10 mins stirring occasionally until the vegetables are soft. Leave in the pan to cool.
  4. In a large mixing bowl combine cooled vegetables, rinsed oats, cottage cheese, mixed herbs, hot sauce and 3/4 of the egg. Season with pepper.
  5. Cut pastry sheets in half. In equal proportions, spoon the mixture down one of the long sides of each of the halves (that is so it’s ready to roll up from one of the long sides). Brush each opposing long side with egg and roll up to enclose filling (that is so that the “eggy edge” makes a seal when you’ve finished rolling) — basically like a big sushi roll. Brush the top of the pastry with egg and sprinkle with sesame seed. Bake for 20 mins until golden brown and cut into desired portion sizes.

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