Healthy_Food_Guide_UK_-_January_2020

1

PERSERVING

437kcal 4.9gfibre

36.8gfat 20.6gprotein

7.1gsaturates 0.6gsalt

5.9gcarbs 152mgcalcium

4.7g sugars 4.2mg iron

Nutbutter,berries

andcocoaontoast

prep5 mincook2 minserves 2

vegetarian dairy free

2 sliceswholegrainbread

4tspnoaddedsugarorsaltnutbutter

6 strawberries,hulled and thinly sliced

30gblueberries

¼tsp dairy-free drinking chocolate powder

1 Toastthebread,thentopwith

thenutbutterandberries.Dust

with the cocoapowder to serve.

1

PERSERVING

207kcal 4.3gfibre

8.4gfat 9gprotein

1.6gsaturates 0.4gsalt

24.4gcarbs 101mgcalcium

5.6g sugars 1.4mg iron

3

PERSERVING

338kcal 9.9gfibre

3.9gfat 20gprotein

1.4gsaturates 0.2gsalt

58.1gcarbs 194mgcalcium

11.1g sugars 4.5mg iron

Chilliwithcouscousandyogurt
prep 10 mincook25 minserves 6
vegetarian

1tspoliveoil
1 onion,finelydiced
4 garliccloves,sliced
2 redpeppers,diced
1 longredchilli,finely sliced (use less for
a milderflavour)
1tbspgroundcumin
1tbspgroundcoriander
2tsppaprika
2 x 400gtinschoppedtomatoes
2 x 400gtinskidneybeans
inwater,drained
270gcouscous
3tbsppickledjalapeñochillies,chopped
6tbsp2%fatgreekyogurtand3tbspgrated
vegetarianparmesan-stylecheese, to serve
Fresh coriander, to garnish

1 Heattheoliveoilina largeheavy-based
panovera mediumheat.Addthe
onionandcook,stirring,for3–5min
untilbrowned.Addthegarlic,peppers,
chilliandspicesandcook,stirring,for
2 min.Addthetomatoesandkidney
beans,thensimmerfor15–20 min,
stirringoccasionally.
2 Meanwhile,putthecouscousina
largebowl,pourover375mlboiling
waterandstir.Coverandsetasidefor
5 minoruntilallthewateris absorbed,
thenfluffupthecouscouswitha fork.
3 Dividethecouscousandchilliamong
4 servingbowls.Sprinkleoverthe
choppedjalapeños,thenadda dollop
ofyogurtanda sprinklingofcheeseto
eachbowl.Garnishwiththecoriander
andsprinkleoversomefreshlyground
black pepper before serving.

50gbabyspinach

1tbspextra-virginoliveoil

2tbspblanchedandtoasted hazelnuts,

roughlychopped

Squeezelemonjuice

4 large eggs

1 Gentlytosstheavocadoina bowl

withthebeetroot,spinach,oliveoil,

hazelnutsandlemonjuice.Season with

blackpepperandsetaside.

2 Topoachtheeggs,heata largepan

ofwateruntilit bubblesgently.Crack

aneggintoa cup,thenslideit into

thewater,loweringthecupasclose

tothewateraspossible.Usinga

dessertspoon,gentlyfoldanystray

strandsofwhitearoundtheyolk.Repeat

withtheremainingeggs.Cooktheeggs

for2–3min,thenremovewitha slotted

spoonanddrainonkitchenpaper.

3 Dividetheavocadomixtureamong

4 plates,thentopeachservingwitha

poachedeggsprinkledwith freshly

ground black pepper.

Poachedeggswithavocado,

beetrootandspinach

prep 10 mincook5 minserves 2

vegetarian gluten free

dairy free

½ripemedium avocado, peeled, stoned

andsliced

4 cooked baby beetroot, quartered

Nutbutter,

berriesandcocoa

on toast

Poachedeggs

withavocado,

beetroot and spinach

JANUARY 2020HEALTHY FOOD GUIDE 67

EAT FOR BETTER HEALTH