Healthy_Food_Guide_UK_-_January_2020

Toserve

2 smallwholemealpittas,warmedor

toastedandtornintostrips

1 largecarrot,cutintobatons

2 celerystalks,cutintobatons

150gsugarsnappeas,

trimmed

150ggreenbeans,trimmed

1 Putthesquashand1tbspwater

ina mediummicrowave-safebowl.

Coverandcookonhighfor6–8min

untiltender.Drain,coolandtransfer

toa largebowl.

2 Addthechickpeastothesquash

andmashlightly.Stirinthetahini,

cuminandgarlicandseasonwith

freshlygroundblackpepper.Add

thelemonjuicetotaste.Transfer

toa servingbowlandsprinkleover

thedukkah.

3 Servethehummuswiththepitta

stripsandthepreparedvegetables

fordipping.

NOWASTELeftoverhummuswill

keepforupto3 daysinthefridge,

or2 monthsinthefreezer.

Sweetpotatoeswithquinoa,

chard,almondsandfeta

prep 15 mincook 55 minserves 4

vegetarian glutenfree

4 sweetpotatoes(about250geach)

2tspoliveoil

1 smallonion,finelychopped

1 garlicclove,crushed

50gquinoa,rinsedanddrained

100gchard,chopped,orbabyspinach

2tbspalmonds,chopped

1½tbspcurrants

50greduced-fatfeta,crumbled

160geachbroccoliandgreenbeans,

toserve

1 Heattheovento200°C/fan180°C/

gas6 andlinea largebakingtray

withbakingpaper.Scrubthesweet

potatoes,patdrywithkitchenpaper,

thenprickalloverwitha fork.Put

themonthepreparedtrayandbakefor

40–45min,turningafterapproximately

20 min,untilsoftwhenpiercedwitha

skewer.Setasidetocoolfor 10 min

(leavingtheovenon).

2 Meanwhile,heattheoilina medium

saucepan(thathasa lid)setovera

mediumheat.Addtheonionand

cook,stirringoccasionally,untilsoft.

Addthegarlicandcook,stirring,for

30 secoruntilfragrant.

3 Addthequinoatothepanalong

with175mlwater.Bringtotheboil,

thenreducetheheattolowandcover

withthelid.Simmerfor 12 minoruntil

thequinoaabsorbsthewaterandis

cookedaldente.Takethepanoffthe

5

PERSERVING

402kcal 14.6gfibre

9.1gfat 12gprotein

2.3gsaturates 0.9gsalt

72.8gcarbs 229mgcalcium

25.9gsugars 4.4mgiron

4

PERSERVING

512kcal 17gfibre

21gfat 22gprotein

3.2gsaturates 0.5gsalt

48gcarbs 494mgcalcium

15gsugars 13mgiron

heatandremovethelid,thenstir

throughthechardorbabyspinach,

almonds,currantsandfeta.

4 Splitthetopofeachsweetpotato

lengthways,thenopengently.Lightly

mashthefleshwitha fork.Spoona

quarterofthequinoamixtureonto

eachpotato,thenreturntotheovenfor

another5–10minuntilheatedthrough.

5 Servethesweetpotatoessprinkled

withfreshlygroundblackpepper,with

thesteamedbroccoliandgreenbeans

ontheside.

Squash hummus with dippers

prep 15 min cook 8 min

serves 2 (with leftover hummus)

vegan dairy free

350g pack peeled and chopped squash

400g can no added salt chickpeas,

rinsed and drained

2tbsp tahini

2tsp ground cumin

1 garlic clove, crushed

2–3tbsp lemon juice

2tbsp dukkah

Sweet potatoes

with quinoa,

chard, almonds

and feta

Squash hummus

with dippers

60 HEALTHY FOOD GUIDE JANUARY 2020