The easy way to five a day
Fruits and vegetables are nature’s most nutrient-dense foods. Here’s ways to help ensure you get five portions a day
Homemade Coleslaw
Serves 4-6
4 tbsp 0% fat yoghurt
2 tbsp fat-reduced mayonnaise
? small red cabbage, finely sliced
1 small red onion, finely sliced
2 celery sticks, chopped
1 large carrot, grated
1 red apple, cored and chopped
1 tbsp lemon juice
50g almonds, toasted
100g Red Leicester cheese, in cubes
seasoning
l Put the yoghurt and mayonnaise into a bowl and mix together. Add the cabbage, onion, celery, carrot, apple and lemon juice. Season with salt and freshly ground black pepper and stir to coat with the dressing.
l Spoon the coleslaw into serving bowls and sprinkle with the almonds and cheese cubes.
Vegetable Stir Fry
Serves 4
2 tbsp vegetable oil
1 bunch spring onions, thinly sliced
1 garlic clove, sliced
1 tbsp fresh ginger, chopped finely
1 large carrot, finely sliced
175g mangetout, trimmed
175g baby corn
175g shitake or oyster mushrooms
1 small can water chestnuts, drained
50g roasted unsalted cashew nuts
3 tbsp oyster or soy sauce
freshly ground pepper
l Heat the oil in the wok and add the spring onions, garlic, fresh ginger, carrot and mangetout. Stir-fry for 2 minutes. Add the baby corn, mushrooms, water chestnuts and cashew nuts. Stir-fry for 2 more minutes.
l Mix in the sauce and season to taste with pepper. Cook, stirring until heated. Pile the vegetables into bowls and serve immediately.
Steamed Salmon with Veg
Serves 4
500g potatoes, scrubbed and chopped if big
500g broccoli florets
200g carrots, chopped
100g frozen peas
1 bunch spring onions, chopped
200g fresh or frozen Brussels sprouts
4 x 175g skinless, boneless salmon fillets
4 tbsp lemon juice
4 tbsp olive oil
freshly chopped dill to garnish
l Steam the potatoes for 15 minutes, then add the rest of the vegetables to the steamer and cook for another 15 minutes.
l Meanwhile, steam the salmon fillets in a separate saucepan for 15 minutes or until the flesh flakes easily. Pour in a jar, the lemon juice and olive oil and shake well to combine.
l Serve the salmon with the vegetables and potatoes, seasoned with salt and pepper. Drizzle with olive oil sauce and garnish with dill.
Individual Pavlovas with Rasberry Coulis
Serves 4
300g frozen raspberries, thawed
15g caster sugar
150g whipping cream
4 individual meringue baskets – from cake shops
Mint sprigs for decoration
l Reserve a few raspberries for decoration and puree the rest with the sugar in a blender. Whip the cream until it holds its shape. Using a large spoon, fold in about one third of the raspberry puree, giving a marbled effect to the cream.
l Place meringue baskets onto individual serving plates. Divide the cream mixture between the meringue baskets and top with the reserved raspberries. Spoon the remaining raspberry coulis around them.
l Serve, decorated with sprigs of mint.
