2019-06-01_Healthy_Food_Guide_UK_(2)

3

PERSERVING

487kcal 16gfibre

21gfat 17gp r o t e i n

5.2gsaturates 0.8gsalt

48gcarbs 154mgcalcium

11gsugars 5.3mgiron

2tspmirin

1 garlicclove,crushed

(optional)

Toserve

1tsptoastedsesame

seeds(optional)

1 Heatthequinoa

accordingtothe

packinstructions,

thensetaside

tocool.

2 Meanwhile,spraya

largenon-stickfryingpan

withoilandsetovera medium

heat.Seasonthetofuwith

blackpepperandfryfor

2–3minoneachsideoruntil

golden.Setasidetocool.

3 In2 jars,layerthequinoa,

mushrooms,springonions,

tofu,currants,oranges,celery

andalmonds,repeatinguntil

theingredientsareused

up.Putlidsonthejarsand

refrigerateovernight.

4 Meanwhile,combinethe

sesameoil,miso,mirin,

garlic,if using,andthe

reservedorangejuice.Put

intosmallscrew-topjars

andrefrigerateovernight.

5 Whenreadytoeat,pour

thedressingintothejars

andscatterwithsesame

seeds,if using.

Beanbruschetta

prep 15 minserves 2

dairyfree vegan

2 largetomatoes,chopped

1 smallavocado,diced

1 garlicclove,crushed

2–3tbspchoppedfreshbasil

1 mediumredpepper,chopped

½cucumber,chopped

1 smallredonion,finely

chopped(optional)

Zest1 lemonplus2tbspjuice

Toserve

4 smallslices(about30geach)

seededsourdoughor

wholegrainbread

½canrefriedbeans

1 Combinethetomatoes,

avocado,garlic,basil,pepper,

cucumber,onion,if using,

andlemonzestina large

bowl.Seasonwithpepper,

sprinklewiththelemon juice

andmixwelltocoat.

2 Dividethemixturebetween

2 airtightcontainers.Seal

andrefrigerateovernight.

3 Whenreadytoeat,toast

thebread,spreadwith the

beansandtopwiththe

bruschettamixture.

Quinoasaladjar

prep 15 min cook 5 min
serves 2 gluten free
dairy free vegan

250g ready to heat quinoa
Spray olive oil
200g firm tofu, sliced
100g chestnut mushrooms,
chopped
2 spring onions, chopped
4tbsp currants
2 oranges, segmented, juice
reserved
2 celery stalks, diced or thinly
sliced
20g smoked almonds, chopped
1tsp sesame oil
2tsp gluten-free miso paste

Tired of the same old

sandwich shop options?

Make our easy recipes

the night before and

enjoy a balanced, good-

for-you midday meal

2

PER SERVING

527kcal 11g fibre

17g f a t 22g protein

2g saturates 0.8g salt

63g carbs 160mg calcium

35g sugars 7. 2 m g i r o n

Bean

bruschetta

JUNE 2019 HEALTHY FOOD GUIDE 61