-This recipe allows you to “dilute” the meat with a plant protein source, namely legumes.
-A recurring theme in all these recipes, is to add legumes because of their good quality protein which is also more environmentally sustainable to produce than animal protein, their high fibre content and other associated health benefits.
-It is best to choose a lean mince meat. Kangaroo mince is a good choice. It has become cheaper than beef in some instances. Environmentally, it takes much more water to produce a kilogram of beef compared to a kilogram of kangaroo mince. The kangaroo mince does have a stronger flavour than beef but, after adding all the other ingredients, it is well disguised!
-Canned and frozen fruits and vegetables are usually just as nutritious as fresh fruit and vegetables. They are preserved as soon as they are picked and will retain more nutrients than fresh vegetables or fruit that have been stored in fridge for over a week.
-Try adding a handful (or more) of chopped edible "weeds" such as sow thistle, mallow, amaranth, stinging nettle, nightshade or sea celery (if you are near the coast). See my edible weeds page.
-The best rice to choose is Basmati or Doongara as these have the lowest GI of the rices.