Healthy_Food_Guide_UK_-_January_2020

2

PERSERVING

522kcal 15gfibre

19gf at 24gprotein

2.2gsaturates 1.9gsalt

52gcarbs 122mgcalcium

18g sugars 4.3mg iron

Tandooritofuwith

carrotpickle

prep 15 mincook 20 minserves 1

vegan gluten free

dairy free

½tspsugar

2tbspricewineorcidervinegar

1 carrot,peeledintoribbons

150gfirmtofu,cutinto2cmcubes

1tbspgluten-freetandoori paste

150gbroccoliflorets

Spraycookingoil

40gquickcookbrownrice

Handfulfreshcoriander

½tsptoastedsesameseeds

1tsp sriracha or other chilli sauce, to serve

1 Heattheovento200°C/fan180°C/

gas6.Linea bakingdishwithnon-stick

bakingpaper.Ina bowl,combinethe

sugarandvinegar,thenaddthecarrot

ribbons.Setaside to pickle while you

bakethetofu.

2 Ina bowl,tossthetofuinthetandoori

pastetocoat.Tipontotheprepared

bakingdish.Addthebroccoli

alongside,spraywithoilandbakefor

15–20min.Meanwhile,cooktherice

accordingtothepackinstructions.

3 Drainthecarrot.Putthericeona

platewiththetofuandbroccoli.Top

withthecarrotandcoriander,sprinkle

withsesameseedsand serve with chilli

sauce on the side.

Mexican-stylenacho peppers

prep 15 mincook 30 min

serves 4 vegetarian

4 redpeppers, halved and deseeded

Sprayoil

1 smallonion,finelydiced

250gvegetarianmince

½tspsmokedpaprika

½tspgroundcumin

¼–½tsp chilli flakes, to taste

Tandooritofu

with

carrot pickle

HEALTH ISSUE CONSTIPATION

The High-fibre

diet

Fibre– whichgivesplantstheirbulkandtexture– is

essentialfora healthy,well-functioninggut.A goodintake

is also associated with a lower risk of other illnesses