Only a few years ago Nabula El Mourid, with a newborn and a toddler in tow, felt overwhelmed in the supermarket aisles.
Loaded up with the responsibility of feeding her family and the social media expectations of beautifully home-cooked meals, abundant vegetable gardens and pristinely dressed children, she was operating on four hours’ sleep and couldn’t keep up with the dishes.
"I wanted to be more organised, I wanted to cook more. I wanted to be healthier, I wanted to save more. I wanted to wash my hair more. Looking back, I can see that it was the pressure of perfection that made me think I needed to be doing more."
She realised with young children, the days of relaxed farmers’ market shopping was over and she needed to shop smarter.
Passionate about food due to her Greek upbringing, El Mourid did not want to be a slave to the process
so began researching food labels to prioritise products that predominantly contained real, recognisable ingredients.
"I was happy to discover that many healthier options were available in the grocery store."
When the pandemic hit she began to share her simple swaps on social media to help others do the same. She has now combined everything she has learnt along the way into the book The Weekly Grocery Shop, which contains her favourite recipes, meal plans and advice.
"It is a practical guide to help you understand nutrition, navigate the supermarket aisles and feed your family delicious, real food without overspending or being chained to the kitchen."
Cheeseburger triangles
Prep 10min
Cook 20min
Serves 4 (NF)
You won’t be able to eat just one — these cheeseburger triangles are so much better than a burger on the run.
200g ham, finely chopped
150g cheddar, grated
1 small onion, finely diced
1 Tbsp Dijon mustard
1 Tbsp tomato sauce (ketchup)
2 Tbsp finely chopped gherkins (pickles)
2 Tbsp mayonnaise
16 sheets filo pastry, thawed
2 Tbsp extra-virgin olive oil
1 egg, beaten (for egg wash)
sea salt
Burger sauce
125g (½ cup) mayonnaise
2 Tbsp tomato paste (concentrated puree)
1 Tbsp Dijon mustard
1 Tbsp apple-cider vinegar
1 Tbsp finely chopped gherkins (pickles)
1 tsp garlic powder
½ tsp smoked paprika
¼ tsp freshly ground black pepper
Combine the burger sauce ingredients in a bowl and stir until well combined. Transfer to the fridge to allow the flavours to meld for at least 30 minutes.
Heat the oven to 200°C. Line a baking tray with baking paper.
Combine the ham, cheddar, onion, Dijon mustard, tomato sauce, gherkin and mayonnaise in a bowl and mix until well combined. Season with salt if needed.
Place two sheets of filo pastry on a clean surface. Lightly brush with olive oil, then fold it in half lengthways. Place two spoonfuls of the filling mixture near the bottom corner. Fold the pastry over to form a triangle, then continue folding to maintain the triangular shape. Repeat with the remaining filo sheets, olive oil and filling to make eight triangles.
Place the triangles on the baking tray. Brush the tops with beaten egg.
Bake for 15-20 minutes or until the filo pastry is golden brown and crispy.
Let the triangles cool slightly before serving.
Hints:
• Prepare the filling ahead of time and store it in the fridge for up to 4 days until ready to use.
• When buying ham, look for a preservative-free option that doesn’t contain added nitrates.
• Substitute ham with sauteed mushrooms or roasted vegetables for a vegetarian option.
• Serve with additional burger sauce or gherkins for extra flavour.
Choc, oat and raspberry muffins
Prep 15min
Cook 20min
Makes 12 (NF, V)
Avocado is the hero in hiding here, creating a creamy richness that pairs perfectly with the sweetness of the raspberries and chocolate. Batch-prep and freeze these muffins, ready for when the snack cravings hit.
½ avocado, mashed
120ml (½ cup) honey
60g (¼ cup) Greek-style yoghurt
60ml (¼ cup) coconut oil, melted
2 eggs
1 tsp vanilla extract
100g (1 cup) rolled (porridge) oats
150g (1 cup) wholemeal (whole-wheat) flour
1½ tsp baking powder
½ tsp bicarbonate of soda (baking soda)
¼ tsp ground cinnamon
¼ tsp salt
90g (½ cup) white chocolate chips
125g (1 cup) fresh raspberries
Preheat the oven to 180°C and line a standard 12-hole muffin tin with paper liners.
Whisk the avocado, honey, yoghurt, melted coconut oil, eggs and vanilla extract together in a large bowl until smooth. Add the rolled oats, flour, baking powder, bicarbonate of soda, cinnamon and salt to the wet ingredients. Stir until just combined. Gently fold in the white chocolate chips and raspberries, being careful not to overmix.
Divide the batter evenly among the muffin holes, filling each about three-quarters full.
Bake for 18-20 minutes, or until a toothpick inserted into the centre comes out clean.
Allow the muffins to cool in the tin for 5 minutes before transferring them to a wire rack to cool completely.
Hints:
• For a nutty twist, substitute 25g (¼ cup) of the rolled oats with ground almonds.
• If using frozen raspberries, do not thaw before adding to the batter to prevent bleeding.
• These muffins freeze well, stored in an airtight container, for up to 3 months.
The book
• This is an edited extract from The Weekly Grocery Shop by Nabula El Mourid, published by Hardie Grant Books. Photography by Rob Palmer, illustrations by Evi O Studio.
