Vegetable-packed recipes for your 5 a day
Mushrooms (bigger mushrooms like portobello work best)
Cauliflower
Garlic
Method
Chop all the veg and chuck it all in a roasting tray in one layer so they cook well.
Season with salt and pepper and any fresh herbs you have.
Pop in the oven at a low heat (around 160C) for 45-60 minutes.
Add sliced halloumi, feta or pine nuts for the last 10 or so minutes, if liked.
A roasted vegetable traybake is an easy and delicious way to meet your nutritional needs
Green mole
As a nutritionist, Im forever asking my clients to eat more plants and veggies, says registered nutritionist Eva Humphries. Most of us are low on nutrients and adding more veg is a nice way to up those feelgood vitamins and minerals. However, I dont just want my clients to eat more veg, I would like them to actually enjoy it and the only way to do that is via nutrient-dense meals that are big on flavour these recipes tick those flavour boxes while being entirely wholesome.
Ingredients
1 medium onion, roughly diced
2 cloves of garlic, peeled and sliced
1 piece of ginger, peeled and sliced
2x medium Bramley apples, roughly chopped and the core removed
1 yellow pepper
1 green chilli, roughly chopped (deseeded if you like less heat)
2 tomatoes, roughly chopped
100g of hemp seeds I used Good Hemp, available in most supermarkets
1 handful of coriander
2 large handfuls of spinach
2 limes
Sea salt and black pepper
Cooking oil of your choice
For the top:
Black rice, cooked according to packet instructions
4x eggs, hard or soft boiled
4x small courgettes, sliced and roasted
Any soft herbs
A handful of roasted & salted pistachios, shells removed
Method
Once cool enough to handle, remove the skin from the pepper pieces.
Preheat the oven to 180 degrees C.
Put the apple pieces on a roasting tray, drizzle with oil and roast until you make the sauce.
Put a saucepan on a medium heat and add a splash of oil.
Add the onion, garlic, ginger and chilli and cook until softened (around 5 minutes).
Add the tomato, pepper pieces and hemp seeds to the sauce. Add a couple of splashes of water and cook for 10 minutes or until the tomatoes have cooked down.
Throw in the roasted apple pieces and cook for another couple of minutes, adding a splash of water if its beginning to look dry.
Season well with sea salt and black pepper.
Transfer the sauce to a blender, add the coriander, parsley and spinach and squeeze in the juice of 1.5 limes.
Season again with sea salt and black pepper and blend until completely smooth.
Check the flavour and add more lime juice, salt or pepper as required.
To serve, divide the sauce between 4 bowls and top with the desired toppings.
This green mole recipe is nutrient-dense and satisfying
Smoky beans on toast
This recipe was created with iron in mind because low iron can make us feel low theres also a good dose of vitamin C, which we need to absorb iron, so its win-win, says Humphries.
Ingredients
1 stick of celery, diced
1 shallot or small onion, diced
1 teaspoon of smoked paprika
teaspoon of chipotle paste or a pinch of chilli flakes
1 tin of chopped tomatoes
1 tin of beans such as butter beans or cannellini
100g of baby leaf spinach
1 tablespoon of smooth peanut butter
sea salt and black pepper to season
a handful of fresh parsley to serve (this is high in both iron and vitamin c)
a tablespoon of sour cream to serve (optional)
Method
Pop a frying pan on a medium heat.
Add a splash of rapeseed oil, the celery and shallot/onion and cook for a couple of minutes until softened.
Add the paprika and chipotle paste. Stir and cook for a minute.
Pour in the chopped tomatoes, season well with sea salt and black pepper and cook for 10 minutes on a low heat to reduce the sauce.
Add the beans and season again.
Add the spinach bit by bit and stir to wilt it.
Stir in the peanut butter.
Taste to check the seasoning.
Serve on some sourdough bread, topped with fresh parsley and sour cream.
Smokey beans on toast are high in iron and packed with veg
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Tuesday, March 14, 2023 at 7:58 am