Spring has sprung, can you feel the warmer days slowly creeping in?
Things are changing outside and meals seem to be different in the kitchen too.
As the days warm up, we move away from comfort foods and hearty bowls of soup, and we tend to go towards lighter and easier meals.
Warmer days always have me enjoying more fruit, salads and healthier snacks.
Making healthier choices are just as important, for example, swap out your lettuce for nutrient-rich spinach, use extra fresh herbs for flavour instead of salt, and add a dash of lemon juice to add in some fresh citrus flavour.
Following up on last week’s Immune Boosters, this week I would like to share some colourful meals, incorporating the Eat the Rainbow concept.
The aim is to choose at least two different fruit and vegetable colours in our daily meals.
Last week we focused on fruit and how to add them in beverages and this week we turn our focus to vegetables.
Red vegetables are nature’s powerhouse and they include tomatoes, red pepper, red onions and beets.
Orange and yellow veg are packed full of nutrients and are rich in Vitamin C; these include superfoods such as pumpkin, squash, sweet potatoes and carrots, sweet corn and orange peppers.
Green veggies are some of the healthiest foods you can eat.
They include leafy greens like kale, lettuce, spinach, broccoli, brussel sprouts, asparagus, zucchini, green beans, celery, cucumbers, peas and avocado.
While white and brown foods are not as bright and colourful, they still contain helpful nutrients and play a key role in supporting the immune system.
These vegetables include cauliflower, garlic, onions, leeks, potatoes, brown lentils and mushrooms.
With the help of these power packed foods, I am sharing some recipes to help you add nutrients to your meals and do your bit to Eat the Rainbow.
Stay healthy, keep safe and much Love, your Cooksister
Recipe
Tuna Poke Bowl
Recipe Credit Farzana Kumandan @sprinklesandspicect
Ingredients
½ cup cooked rice
¼ cup chickpeas (tinned- drained)
1 carrot shredded carrots
Chopped cucumber
Finely chopped spinach
½ tin tuna (drained)
Spring onion
Soya sauce to taste
Chilli flakes and pepper to taste
Method
Place your rice an individual size bowl
Top with all ingredients and season with pepper, chilli flakes and soya sauce
Garnish with spring onion
Crunchy Green Bean, Chickpea and Beetroot Salad
Recipe Credit Farzana Kumandan @sprinklesandspicect
Ingredients
500g green beans, trimmed and rinsed
2 tablespoons butter
1 tablespoon garlic and herb spice
Freshly cooked beetroot
1 tin chickpeas drained
Green olives
Feta
¼ cup walnuts
¼ red pepper cubes
Fresh coriander
Method
In a dry pan, over a medium heat, toast your walnuts until slightly brown and set the nuts aside.
In the same pan stir fry the green beans in the butter and garlic and herb spice for 5 minutes until all the excess liquid has dried out completely. The beans should be cooked but still crunchy.
Sprinkle some olive oil over the chickpeas and beets, coat well and grill or air fry on 200 degrees for 10-15 minutes (I packed them next to each other)
To assemble...
On a large platter or deep bowl
Add the green beans and beets, add the olives, chickpeas and red pepper.
Top with crumbled feta, toasted walnuts and chopped fresh coriander
Season with salt and pepper...
For a fresh intense zesty flavour season with olive oil, fresh lemon juice and some freshly grated lemon zest.
Red Thai Curry
Recipe Credit Farzana Kumandan @sprinklesandspicect
Ingredients
2 tablespoons olive oil
1 onion
2 chicken or steak fillets cut in strips
1 cauliflower
1 baby cabbage
1 broccoli head
1 cup green beans
1 cup baby corn
1 cup mange tout
1 red pepper
1 red chilli
2 tablespoons roasted red chilli paste
2 tablespoons pad Thai sauce
2 sachets Thai red curry paste
1 tin coconut cream
1 cup water
Method
Over a high heat, braise the onion in olive oil
Once golden brown add your protein and stir fry until slightly brown.
Add your veg and give a quick stir fry (veg should be crisp not soft)
Add 2 sachets red curry paste and 1 tin coconut cream, chilli paste and pad thai.
Simmer for 5 minutes and enjoy with a bowl of rice.
Beef Koftas
Recipe Credit Farzana Kumandan @sprinklesandspicect
Ingredients
500g beef
3 slices bread (soaked)
1 egg
1 finely chopped onion
2 grated cloves garlic
1 heaped tablespoon garlic and ginger
1 green chilli chopped
1 heaped teaspoon cumin
1 teaspoon fennel
1 teaspoon coriander
1 teaspoon turmeric
Roughly chopped coriander
Roughly chopped parsley
Salt to taste
Method
Mix together all ingredients until well combined.
Take a tablespoon size of the mixture and roll into mini koftas
Place on a tray lined with baking paper or in a foil tray.
Bake on 200 degrees for 15-20 minutes.
Flat Bread served
For the flatbread
Recipe Credit Farzana Kumandan @sprinklesandspicect
Ingredients
2½ cups self-raising flour
½ teaspoon Baking Powder
1 cup double cream yogurt
2-3 tablespoons olive oil
1 tablespoons sesame seeds
Olive oil for brushing on top before drying
Method
Mix all ingredients together to make a soft dough.
Rest the dough for ½ hour.
Divide into 12 palm size balls.
Roll out and sprinkle over the sesame seeds
Roll the seeds in the flatbread and brush with olive oil.
Fry in a dry hot pan until golden brown, flip and fry
*Top with protein of your choice (see recipe for beef koftas and Schwarma Chicken) and veg of your choice… baby Spinach, shredded carrots, shredded red cabbage, green onion and herbs of your choice
Schwarma Chicken
Recipe Credit Farzana Kumandan @sprinklesandspicect
Ingredients
4-6 chicken fillets
1 teaspoon garlic flakes
2 heaped tablespoons chicken spice
(I used 2 tablespoons Sprinkles Chicken Roast Savoury Spice)
1 teaspoon cumin
1 teaspoon paprika
Method
Thinly slice the chicken breast in 3 slices (lengthwise) and season with the all the above spices
Line a bread loaf pan with baking paper, start layering your chicken in the pan.
Once done, press slightly and compress to flatten the chicken.
Bake on 180degrees for 45 minutes.
If you'd like it more grilled, pop the chicken loaf out of the tin and grill on a tray for 5-10 minutes.
Allow to cool and slice and serve
*Serve with flat bread (see recipe) and veg of your choice… baby Spinach, shredded carrots, shredded red cabbage, green onion and herbs of your choice
Veg Pizza
Recipe Credit Farzana Kumandan @sprinklesandspicect
Ingredients
*for the Dough
2 cups Self-raising
1 cup double cream yoghurt
Extra flour for sprinkling
*for the toppings
Butternut cubes (steamed)
Baby spinach
Beetroot (diced)
Dash of sweet chilli sauce
1 cup mozzarella
2 chicken fillets cubes
Method
Mix both ingredients together until a soft sticky dough is formed.
Roll out in a floured surface until super thin (add extra flour if needed)
Transfer to a baking tray lined with baking paper
Poke holes in the base with a fork...
Add a dash of sweet chilli sauce
Add the cheese, toppings and bake on 180degrees for 15-20 minutes until golden, thin and crispy.
*Serve with flat bread (see recipe) and veg of your choice… baby Spinach, shredded carrots, shredded red cabbage, green onion and herbs of your choice