2019-05-01_Healthy_Food_Guide_UK

thecashewnutsina blender

withthealmondmilk,

mustard,lemonjuice,

remaining1tspoliveoil,and

a pinchofblackpepper

andblitzuntilsmooth.

4 Servethelettuceandthe

croutonsdrizzledwith the

cashew dressing.

2

PERSERVING

378kcal 4.5gfibre

12gf a t 10gprotein

1.8gsaturates 2.1gsalt

52gcarbs 49mgcalcium

9.5g sugars 2.7mg iron

prep 10 mincook 10 min

serves 1 dairy free vegan

1 littlegemlettuce, halved

lengthways

3tspoliveoil

2 slicesbread, cut into rough

cubes

Pinchdriedoregano

20gsaltedcashews(oruse

unsaltedif youprefer)

Splashalmondmilk

1tspdijonmustard

Juice ¼ lemon

1 Drizzlethelettucehalves

with1tspoliveoiland

season with freshly ground

prep5 mincook 15 min

serves 1

dairy free vegan

2tspoliveoil

2 garliccloves,sliced

2 pincheschilliflakes

½x 400gcanchopped

tomatoes

20gcapersfroma jar,plusa

splashofthecaperbrine

20gpittedblackolives

60g dried spaghetti

1 Heattheoilina non-stick

fryingpanovera medium

heat,addthegarlicand

1 pinchchilliflakesandfry

forabout3 minuntilthe

garlicstartstobrown.Add

thechoppedtomatoes,

capers,brineandolives,

seasontotastewithfreshly

groundblackpepper,then

simmerforabout 10 min.

2 Meanwhile,cookthe

spaghettiinboilingwater

accordingtothepack

instructionsuntilaldente.

3 Usetongstotransferthe

spaghettitothesauce,along

witha coupleoftablespoons

ofthecookingwater,and

stirtogether.Sprinklewith

theremaining chilli flakes

and serve.

blackpepper.Heata griddle

panornon-stickfryingpan

overa mediumheat,addthe

lettuce,cut-sidedown,and

cookforabout2 minuntilit

startstochar.Removefrom

thepanandsetaside on a

servingplate.

2 Addanother1tspoilto

thepanorgriddle,addthe

cubesofbreadandthe

oregano,sprinklewithblack

pepperandfryovera

mediumheatforabout

5 minuntilgoldenbrown.

Removefromthepanand

setasidewiththelettuce.

3 To make the dressing, put

1

PERSERVING

476kc al 4.8gfibre

2 7. 5 gf a t 14gprotein

4.2gsatfat 1.2gsalt

41gcarbs 161m gc a l c i u m

5.1g sugars 2.8mg iron

Caesarsalad

‘Thisisnoordinarysalad.Griddlingthelettucemakesa really

tastycentrepiecetothedish,andeverythingisbroughttogether

with an amazing vegan dressing made using cashew nuts.’

Caperputtanesca

‘Usingthebrinefrom

a jarofcapersiswhat

makesthisdishso

special– it transforms

itintooneofmy

favouritepasta

dishes ever.’

Caesar salad

RECIPES ADAPTED AND NUTRITION ANALYSED

BY

HEALTHY FOOD GUIDE

74 HEALTHY FOOD GUIDEMAY 2019