RECIPES & TIPS FROM IRELAND'S #1 FOOD MAGAZINE EASY FOOD ISSUE 133
95
LUNCHBOXES
& HEALTHY TREATS
FOR IDEAS OKS CO HOME
30-
MINUTE MEALS
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• FRESH AUTUMNAL PRODUCE • NEW WAYS WITH MINCE • WEEKNIGHT RECIPES • LUNCHBOX IDEAS • NO-BAKE DESSERTS • MOVIE NIGHT SNACKS • CHEESY MEALS • COLLEGE COOKING •
Recipes you'll love!
GUEST EDITOR EX CLUSIVE Too busy to
cook? Food writer and stylist Sharon Hearne Smith shares secrets for meal planning and weekday cook ing.
16/08/2018 11:28
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EDITORIAL TEAM Recipe Editor Jocelyn Doyle jdoyle@zahramediagroup.com fave recipe: Spaghetti with lemon and chilli crabmeat, p.60 Digital Interns Keavy O’Sullivan foodintern@zahramediagroup.com Alex O’Reilly foodteam@zahramediagroup.com Contributors Aoife Howard, Michael Fleming, Natalie Redmond and Olivia Morris Nolan. DESIGN Nicola Burgess, Rory Maguire, Sarah Hamill and Yume Sato. PHOTOGRAPHY & FOOD STYLING Agnieszka Wypych, Charisse van Kan, Pauline Smyth, Shannon Peare and Síomha Guiney. Some images from Shutterstock.com. TEST KITCHEN Proudly built by QK Living www.qkliving.ie ADVERTISING Sales Manager Sarah Currey scurrey@zahramediagroup.com fave recipe: Cajun chicken and prawn flatbreads, p.78 ADMINISTRATION Production Consultant Val Citron valeriecitron@gmail.com Circulation Manager John Dempsey jdempsey@zahramediagroup.com Accounts accounts@zahramediagroup.com Syndication Enquiries syndication@zahramediagroup.com
If, like me, you have kids (Pearl, aged seven, and Poppy, three), then at this stage you’re likely echoing me when I say, quite frankly, the return to school can’t Sharon Hearne come quickly enough! I mean, just how many snacks Smith do these kids need?! However, just when we think the all-day diner is shutting its doors for the season, we are handed the back-to-school lunchboxes. For many, this brings horror. So — whether for the kids or yourself — this issue of the magazine is packed with lunchbox recipes, plus my top tips for keeping on top of preparing wholesome meals for the family, p.16. I’m so passionate about making cooking easy and accessible for people that I wrote two cookbooks with that in mind. In ‘No-Bake Baking’ and ‘The No-Cook Cookbook,’ I turn food prep on its head with simple methods, cheat’s ingredients, clever twists and smart kitchen shortcuts. I’m also passionate about encouraging families to cook and eat homemade meals together; I proudly work as an Ambassador for SuperValu where my role is to do just that. Thinking of the traditions and memories that this can create brings tears to my eyes — not to mention the fact that kids are way more likely to eat the food proudly and without fuss. So moving swiftly on before I become a blubbering Mum mess, in my interview I (momentarily) turn off my food radar to talk about something else I’ve discovered that has empowered me in taking care of my families health and well-being naturally, and that is DoTERRA’s essential oils. I am so passionate about them, because they freakin’ work so unbelievably well for a huge variety of health issues and concerns (gimme all the calm mama oils), that I now teach in-person and online classes about them. I would love to hear from you if you would like to know more about them and of course I’m always happy to chat about food too! My back-to school lunchbox support line is now open, but I’m pretty confident that by the time you get to the end of this magazine, you’ll be saying ‘I’ve got this’. Happy Autumnal nesting. Food, fun and oily love,
Sharon
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BOARD OF DIRECTORS Managing Director Gina Miltiadou gmiltiadou@zahramediagroup.com fave recipe: Low-carb carrot taco shells, p.33 Chief Executive John Mullins jmullins@zahramediagroup.com fave recipe: Mini pizza puffs, p.82
Hands up if you are ready for a bit of back-to-school routine in your life! While it’s safe to say we’ve all enjoyed a cracker of a summer, I think we all know and secretly love that feeling of getting back into a routine that brings with it a more ordered life and — admit it — a much needed side order of healthier (and possibly a lot less!) food.
ways to calm a crying infant
On-the-go breakfasts Kid-friendly soups Brainpower boosters
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EDITOR Caroline Gray cgray@zahramediagroup.com t: +353 (0)1 255 7566 fave recipe: Waffles with blackberry syrup, p.35
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WHAT’S IN SEASON?
September
CONTENTS Low-carb carrot taco shells
P.33
30 WHAT’S UP, DOC?
Sweet, affordable and nutritious, make
carrots the star of the show
36 15 WAYS WITH APPLES
Use in-season apples to make these
dinners, lunches and treats
LARDER LUCK 46 FEELING FRUITY!
Turn to your favourite fruits for comforting
autumnal cooking
49 CHEESY DOES IT
Indulge in these cheesy creations with the whole family
P.23 Fresh apple doughnuts
Sweet potato nacho bites
WHAT’S FOR DINNER?
P.85
54 WEEKLY MENU PLANNER
Keep it simple, keep it quick with our whole week’s worth of family meals
66 FROM THE BUTCHER’S BLOCK
Local butcher Michael Fleming takes a break from the turf to talk about the surf
4 Easy Food
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15/08/2018 17:03
COOKING FOR FUN
KIDS’ KITCHEN
96 FUEL FOOD
76 TOP IT OFF
These tasty flatbreads are perfect for
casual family meals or easy entertaining
80 FILM NIGHT FAVOURITES
The foods and eating habits that will
Make your night in special with these cinema-worthy snacks
DIY cracker sambos
P.103
keep students on the right track
98 LUNCHBOX LOVE
Our Home Ec expert explains how to
prep the healthiest school lunches
88 PERFECT PAIRINGS
Match wine and food with these fail-safe tricks of the trade
92 EAT IRELAND
Recipe Editor Jocelyn Doyle finds truly
special sustainable chocolate in West Cork
Turkey steaks with broccoli salad
P.62
MAKE IT HEALTHY!
108 COOKING AT COLLEGE
P.61 Harvest fruit in ginger syrup
College kids leaving home for the
first time won’t go hungry with these basic cooking skills
116 OH MY GOODNESS!
FROM THE Cover P.100
RECIPES & TIPS FROM IRELAND'S #1 FOOD MAGAZINE EASY FOOD ISSUE 133
MINCE
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BACK-TO-SCHOOL GUEST EDITOR EXCLUS IVE
Too busy to cook? Food writer and stylist Sharon Hearne Smith shares secrets for meal planning and weekday cooking.
15/08/2018 14:59
Blogger Aoife Howard shares a versatile noodle dish perfect for quick cooking
FROM OUR KITCHEN TO YOURS 120 All the knowledge you need to become an expert in the kitchen
124 LUNCHBOX BAKING Food Stylist Shannon Peare explains the benefits of cooking from a young age
Kids will love the combination of flavours in these easy energy balls
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LUNCHBOXES
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Midweek mealtimes will be a cinch with these quick-fix dinners
Recipes you'll love!
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FOOD IN A FLASH
• FRESH AUTUMNAL PRODUCE • NEW WAYS WITH MINCE • WEEKNIGHT RECIPES • LUNCHBOX IDEAS • NO-BAKE DESSERTS • MOVIE NIGHT SNACKS • CHEESY MEALS • COLLEGE COOKING •
P.68
LOVE YOUR LUNCH
Chef, food stylist and busy mum Sharon Hearne Smith shares secrets for always making home cooking achievable
Per Serving 312kcals, 7.1g fat (3.9g saturated), 57g carbs, 37.9g sugars, 5.9g protein, 0.7g fibre, 0.07g sodium
x Readers! Please take note that the nutritional information that appears underneath each recipe is only for one serving. The key for the buttons is in our recipe index on page 6. All Euro/GBP prices are converted at the time of going to print. Prices may vary.
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Easy Food 5
SUPER
SHARON! Busy mum, food writer, stylist and cook, Sharon Hearne Smith is serious multi-tasking goals!
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SEPTEMBER 2018
15/08/2018 15:01
guest editor Sharon Hearne Smith
Recipes and images from The No-Cook Cookbook By Sharon Hearne Smith Published by Quercus Books €28/£20 Sharon sits down in her stunning home kitchen with editor Caroline
W
e all need a little cooking inspiration, at this time of year more than ever. With schedules ramping up and kids heading back to school, the daily grind can seriously wear us down. This is when wholesome, nutritious meals can work their magic as fuel food to keep us going — as long as we make the time to prepare them. We in the Easy Food offices are guilty of falling into those proverbial weeknight cooking ruts, which is when we turn to one superstar on the food scene for inspiration: Sharon Hearne Smith. Sharon seems to do it all: she’s a food stylist, food writer, cookbook author, TV cook, wellness advocate and (very) busy mum. With over 20 years’ experience between London, New York and Dublin with some of the top names in food in the media (think Jamie Oliver, James Martin, Lorraine Pascale and Ina Garten), Sharon has done it all when it comes to creating, testing, styling and showcasing food at its finest. Her creativity shines through in every element of her work, drawing inspiration from all
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things beautiful and delicious. Most notably, Sharon’s work is multi-faceted yet balanced: she believes in working on projects that are personally enriching and benefit others, from recipe testing and food styling for her cookbooks (No-Bake Baking and The No-Cook Cookbook), cooking up a storm on RTÉ’s Today Show, guiding others on journeys to wellness with essential oils, and as a brand ambassador for SuperValu. We in Easy Food love her mantra when it comes to food: keep it wholesome, keep it nutritious and make it accessible. We’re delighted to be sharing some of her tips for creating meals that are packed with goodness for ourselves and our families; that look as good as they taste; and that we can get on the table tonight. What do you consider when cooking for your kids? I’d say my own style is just good, homecooked food. With having kids now (Pearl, age seven and Poppy, three), my notions of beautiful dishes have gone out the window and it’s all about ticking a few boxes rather
than being impressive! I need to make sure that the food is tasty, that it’s good for them, that it’s budget-friendly... but mainly that they eat it! I try to give them a rainbow of colours on the plate; I find that this not only makes the food look amazing, but it means they’re getting a good variety of nutrients too. How do you get kids interested and involved in food? A lot of parents struggle with getting their kids into food, and I think one of the best things to do is to get them involved in the process right from the start, from meal planning to grocery shopping — as bonkers as that can be sometimes! SuperValu has little kids' trolleys, which I find helps get them excited about helping with the grocery shop. Pearl will help find things on the list and I’ll use the trip as a way to teach Poppy about the names of foods, so it’s all about making food education a part of their lives from the beginning. Of course, they’ll try and pop things into the trolley that are contraband, so it’s always give and take!
Easy Food 17
WHAT’S UP, DOC? Sweet, affordable and nutritious, carrots are ready to shine this season
30 Easy Food
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SEPTEMBER 2018
15/08/2018 15:04
?
what’s in season? carrots
Carrot falafel burgers Serves 6 750g carrots, peeled and grated 1 x 400g tin of chickpeas, rinsed and drained 2 shallots, chopped 2 tbsp tahini 1 tsp ground cumin 1 egg 1 tbsp olive oil, plus extra for brushing 100g breadcrumbs, wholemeal or white Zest of 1 lemon 4 tbsp sesame seeds To serve: Burger buns, lightly toasted
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Cucumber, sliced Tomatoes, sliced Mixed leaves Hot sauce 1 Place one-third of the grated carrot in the bowl of a food processor and add the chickpeas, shallots, tahini, cumin and egg. Whizz to form a thick paste, then scrape into a large bowl. 2 Heat the olive oil in a large pan over a medium-high heat. Add the remaining carrot and cook for 8-10 minutes until softened. 3 Add the cooked carrot to the mixture in the bowl along with the breadcrumbs, lemon zest and sesame seeds. Season with salt and pepper, then use clean hands to mix together.
4 Divide the mixture into six equal portions, then use wet hands to shape into burger patties. Cover and place in the fridge for at least 30-40 minutes to set. 5 Heat a large pan over a medium-high heat and brush the burgers with the remaining oil. Cook the burgers for five minutes per side until golden and crisp. Serve in lightly toasted buns with sliced cucumber, avocado, tomato and some mixed leaves. Add a drizzle of hot sauce, if desired. Per Serving 240kcals, 10.3g fat (1.6g saturated), 31g carbs (7.4g sugars), 7.7g protein, 5.9g fibre, 0.234g sodium
x
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Curried carrot couscous chicken salad with lemon yoghurt Serves 4 600g carrots, peeled and chopped into matchsticks 2 tbsp olive oil ½ tsp curry powder Salt and black pepper 350g couscous Chicken stock 1½ tsp ground turmeric 80g plain Greek yoghurt 3 tbsp lemon juice 400g cooked shredded chicken To serve: Fresh mint, torn Avocado, chopped (optional) Lemon wedges 1 Preheat the oven to 230˚C/210˚C fan/gas mark 8. 2 Place the carrots on a large baking tray. Drizzle with the oil and season with the curry
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powder and some salt and pepper. Roast for 20 minutes until tender. 3 Cook the couscous in chicken stock according to package instructions, adding the turmeric for colour. Season well and fluff with a fork. 4 In a small bowl, combine the yoghurt with the lemon juice and some black pepper. 5 On a serving platter, top the couscous with the curried carrots, shredded chicken, lemon yoghurt, some fresh mint and some chopped avocado, if desired. Serve with lemon wedges for squeezing.
tbsp honey. Cover with a lid and shake vigorously until well combined. Drizzle over salads, avocados or roasted vegetables.
Per Serving 678kcals, 17.8g fat (4.5g saturated), 84.6g carbs (8.7g sugars), 42.3g protein, 4.5g fibre, 0.435g sodium
Serves 2 Preheat the oven to 200˚C/180˚C fan/gas mark 6. Cut 3 large carrots lengthwise into “chips”. In a bowl, combine 3 tbsp olive oil, 30g grated Parmesan, 2 tbsp garlic powder, 2 tsp dried parsley and a pinch each of salt and pepper. Mix to combine well, then add the carrots and toss to coat. Place the carrots on a large baking tray, spaced apart. Bake for 20 minutes until carrots are soft and slightly crispy, turning them over and rotating the tray halfway through baking.
Carrot, miso and sesame dressing Makes about 350ml In a jar, combine 130g white miso, 5 tbsp olive oil, 30g finely grated carrot, 2 tbsp finely grated peeled ginger, 2 tbsp unseasoned rice vinegar, 1 tbsp sesame seeds, 1 tbsp toasted sesame oil and 1
Carrot cake almond smoothie Serves 2 In a blender, combine 60g chopped carrots, 30g raw almonds, 3 pitted dates,1 tsp cinnamon, 3 tbsp maple syrup, 500ml almond milk, 3-4 ice cubes and a pinch of nutmeg (optional). Blend until smooth, then pour into two glasses to serve.
Garlic and Parmesan chips
SEPTEMBER 2018
15/08/2018 15:04
Cover
Cook the
Homemade waffles with blackberry syrup Serves 4-6 250g plain flour 1 tsp baking powder 2 tsp caster sugar ½ tsp salt 2 eggs 475ml milk Butter, for cooking
For the blackberry syrup: 120g caster sugar 250ml water Zest and juice of 1 lemon 300g blackberries, plus extra to serve
4 To make the waffles, sift the flour, baking powder, sugar and salt into a mixing bowl. 5 Whisk the eggs and milk in a small bowl, then stir into the dry ingredients until just combined. 6 Heat a waffle maker and add a pat of butter. When the butter is foaming, add a ladle of batter. Close the waffle maker and cook for about 3-4 minutes, or until it stops smoking. Keep the waffles warm while you repeat with the rest of the batter. 7 Serve hot with whipped cream, blackberry syrup and fresh blackberries.
Top Tip:
Be sure not to over-m ix the batter in Step 5; over-mixing results in denser, heavier waffle s. Store leftover waffle s in the fridge or freezer — just reheat them in the toaster!
Per Serving 347kcals, 7.9g fat (4.1g saturated), 61.1g carbs (26.3g sugars), 9.6g protein, 3.8g fibre, 0.285g sodium
To serve: Whipped cream 1 Combine the sugar and water for the syrup in a saucepan over a medium-low heat. Stir until the sugar dissolves, then bring to a boil and simmer for a few minutes until slightly reduced. 2 Add the lemon zest, lemon juice and blackberries and simmer for another 2-3 minutes until they have softened, breaking up any large chunks with the back of a fork. 3 Remove from the heat and press the mixture through a sieve. Discard any pulp and set the syrup aside.
16 Easy Food 35
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SEPTEMBER FEBRUARY 2018 2017
15/08/2018 14:22
Feeling
With thanks to
fruity! Turn to your favourite fruits for comforting autumnal cooking
Vegan banana bread Serves 8-10 3 large very ripe Fyffes bananas 75g vegetable oil, plus extra for greasing 100g brown sugar 225g self-raising flour 2 tsp baking powder 3 tsp cinnamon 1 Preheat the oven to 200ËšC/180ËšC fan/gas mark 6. Grease a standard 900g loaf tin and line with parchment paper. 2 Mash the peeled bananas with the back of a fork, then whisk in the oil and sugar. 3 Add the flour, baking powder and cinnamon and stir well. 4 Transfer to the tin and bake for 40-45 minutes or until a skewer inserted into the centre comes out clean. Leave to cool slightly in the tin before carefully removing and slicing. Per Serving 225kcals, 7.9g fat (1.6g saturated), 37.3g carbs (14.8g sugars), 2.8g protein, 2.1g fibre, 0.005g sodium
x 46 Easy Food
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SEPTEMBER 2018
16/08/2018 09:47
larder luck tropical fruit
Banana bread French toast Serves 4 4 eggs 60ml milk 1 tsp vanilla extract 1 tsp ground cinnamon 30g butter 8 slices of leftover Fyffes banana bread
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To serve: Whipped cream Sliced Fyffes bananas Toasted walnuts Maple syrup 1 In a medium bowl, whisk together the eggs, milk, vanilla and cinnamon. 2 Melt the butter in a large frying pan over a medium heat. Working in batches, soak the
banana bread in the egg mixture for about 10 seconds per side. Cook in the heated pan for 2-3 minutes per side until golden brown. 3 Top with a bit of whipped cream, sliced bananas, toasted walnuts and a drizzle of maple syrup to serve. Per Serving 579kcals, 26.6g fat (8.6g saturated), 76.3g carbs (30.8g sugars), 11.7g protein, 4.5g fibre, 0.122g sodium
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Food in a flash
Midweek mealtimes will be a cinch with these quick-fix dinner ideas
68 Easy Food
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SEPTEMBER 2018
16/08/2018 09:48
what’s for dinner? 30-minute meals
CRISPY CHICKEN THIGHS WITH PEPPERS AND COUSCOUS Serves 4 300g couscous 450ml hot chicken stock 1 tbsp vegetable oil 4 skin-on, bone-in chicken thighs Salt and black pepper 3 peppers, deseeded and sliced 1 small onion, chopped 2 garlic cloves, crushed 1 tsp ground cumin ½ tsp smoked paprika 2 tbsp fresh parsley, chopped To serve: Salsa 1 Preheat the oven to 220˚C/200˚C fan/gas mark 7. 2 Prepare the couscous according to package instructions using the hot chicken stock. 3 Heat the oil in an oven-proof pan over a medium-high heat until very hot. Season the chicken thighs on all sides with salt and pepper.
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4 Place the chicken in the pan, skin side down, and cook for 8-10 minutes until the skin is browned and crispy. Flip the chicken over and cook for 3-4 minutes longer. Transfer the chicken to a plate and set aside. Discard all but one tablespoon of the drippings from the pan. 5 Return the pan to a medium heat and cook the peppers and onion for 3-4 minutes. Add the garlic and cook for one minute longer. 6 Arrange the chicken on top of the vegetables, skin side up. Bake for 10 minutes or until completely cooked throughout. 7 Fluff the couscous with a fork and stir in the cumin, paprika, parsley and some seasoning. Serve the chicken and vegetables over the couscous, with some salsa on the side. Per Serving 483kcals, 14g fat (3.5g saturated), 61.1g carbs (1.2g sugars), 25.9g protein, 4.4g fibre, 0.465g sodium
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Top it off
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SEPTEMBER 2018
17/08/2018 11:59
cooking for fun flatbreads
These tasty flatbreads are perfect for casual family meals or easy entertaining
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Fancy making your own flatbreads? Flip to p.130 to find out how!
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17/08/2018 11:59
Film night
FAVOURITES Make your night in special with these cinema-worthy snacks
80 Easy Food
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SEPTEMBER 2018
15/08/2018 17:01
cooking for fun movie night snacks
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Lunchbox love
Home Ec teacher Natalie Redmond from Coláiste an Átha in Kilmuckridge, Co. Wexford explains how to prep the healthiest lunches
set out a few bowls with options from the other categories; fill one with fruit, one with sliced veggies and another with healthy snacks (such as a yoghurt, rice cake or cheese). The kids can grab one option from each category to add to their lunchbox.
Choose one from each section... P rotein & carbohydrate Chicken sandwich Tuna wrap Turkey sandwich Mini quiches Ham and cheese sandwich Pasta salad
Fruit With the summer break over and regular routines taking centre stage once again, we now need to think about nourishing and substantial lunches and snacks to get us through the autumn and winter. These lunches and snacks need to provide important nutrients for growing and repairing a healthy body and mind so as to guarantee we are protected for the demands of busy days!
Top tips for healthy lunch planning Planning: At the weekend, make a list of all meals for the week ahead so that you can purchase all the necessary ingredients and bulk cook and prep lunches in advance. Stick to this list for the week; it will help with preparation and eliminate the need to spend time planning each evening, plus it will keep costs down. Get everyone involved: Children will be more likely to eat their lunches when they have played a part in the planning and packing. Prepare in bulk: Prepare and cook extra for evening meals so that the surplus can be used for lunch another day. Pick a Saturday morning once a month to bulkprep lunches to freeze such as frittatas, stir-fries, curries and meatballs, as well as snacks such as energy balls and healthy muffins. Time management: Try to prep lunch while dinner is cooking so that you can relax after one big clean up. 98 Easy Food
Keep it simple: Snacks and lunches do not have to be complicated to be healthy. Veggie sticks with hummus or a ham sandwich with lettuce on brown bread are healthy and tasty. Portion control: Portion foods accordingly. Children do not need the same size lunch as an adult. Bulk up lunches with plenty of vegetables and try to include a salad where possible. For children it might be easier to give finger foods such as vegetable sticks to bulk things up. Sauces and dressings: Use minimal amounts of mayonnaise, dressings, relishes and chutneys as many can be high in fat or sugar and have little nutritional value. Reduce fat, sugar and salt: Choose low-fat dairy products for adults and children. Sweeten foods naturally with fruit or honey. Avoid over-salting foods; use pepper and herbs instead. Increase fibre: Choose wholegrain when avilable; it keeps you fuller for longer and combats constipation. Bake loaves of homemade brown bread in bulk, then freeze and defrost as needed.
What to put in a healthy lunchbox? Make sure to include a high-fibre carbohydrate, protein, dairy, fruit and or vegetable. A great trick for kids is to prepare a healthy option that includes both the carb and protein (such as a sandwich/wrap/pasta salad) and then
Banana Mandarin Apple Mango slices Melon wedges Grapes Berries
Vegetables Cucumber Carrot Pepper Tomatoes
Healthy snacks
Yoghurts Cheese cubes Sticks of celery or carrots Popcorn Rice cakes Rice pudding Nuts Healthy muffins Dried fruit
Foods to avoid
Highly processed, sugary, fatty and salty foods should only make up a very small part of diets. The foods you should limit in everyday school lunches include: • Processed meats such as salami, bacon or pressed chicken • Crisps, sweet biscuits, muesli bars and breakfast bars • Fruit bars and fruit straps • Fruits cordials, sweetened juices and soft drinks
SEPTEMBER 2018
kids’ kitchen home ec
Pinwheel sandwiches Serves 1
1 slice of wholemeal bread Soft cream cheese, to spread 2 slices wafer-thin ham 1 leaf of lettuce 1 Cut the crusts off the bread. Use a rolling pin to flatten the bread down really well. 2 Spread the slice of bread with a thin layer of cream cheese and top with two slices of ham and a lettuce leaf. 3 Roll the bread up into a tight roll. Slice into three pieces and serve. Per Serving 107kcals, 4.7g fat (2.3g saturated), 9.8g carbs, 0g sugars, 6.4g protein, 1.9g fibre, 0.142g sodium
Veggies with peanut dip Serves 1 3 tbsp smooth peanut butter 1 tbsp honey 1 tsp soy sauce ½ tsp sesame oil Squeeze of lime juice (optional) Sesame seeds, optional 3 carrots, peeled and chopped into sticks 1 cucumber, chopped into sticks 1 In a small bowl, whisk everything but the carrot sticks and cucumber together. 2 Add water if needed to thin the mixture to a dipping consistency. Sprinkle with sesame seeds, if desired. 3 Dip the carrots and cucumber into the peanut sauce. Per Serving 444kcals, 26.4g fat (5.4g saturated), 45.1g carbs, 30.8g sugars, 11.7g protein, 7.4g fibre, 0.646g sodium
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