2019-12-01_Red_UK

self

175

December 2019 | REDONLINE.CO.UK

SAUTÉED BRUSSELS

SPROUTS AND

TENDERSTEM

BROCCOLI

WITH PESTO

AND WILD RICE

‘Whoever thinks “greens” means

boring needs to try this. Full of

prebiotics, this cruciferous duo

is good enough to convert any

anti-greens advocate.’

SERVES 4

TOPPER (PESTO)

O40g fresh basil

O2tbsp pine nuts (20g)

O2tbsp walnuts (20g)

O60ml extra virgin olive oil

O3tsp Parmesan (approx

10g), grated

O1 garlic clove

OPinch of salt, more to taste

BASE

O400g wild rice or grain/s

of your choice, cooked (approx

140g raw, or use pre-cooked grain)

O1tbsp extra virgin olive oil

O2 garlic cloves, chopped

O280g firm tofu, or protein

of your choice, cut into strips

O125g Brussels sprouts, halved

O200g tenderstem broccoli, quartered

O250g mushrooms, halved

1 Place all the pesto ingredients into

a food processor and blitz roughly

until combined to your preferred

texture. You may need to scrape

down any mixture that has risen

up the sides a few times.

2 Cook the rice (or grains) according

to packet instructions.

3 Meanwhile, place a frying pan

over medium heat and add the oil

and garlic from the base ingredients.

Fry for 1–2min, then add in the tofu

(or protein of choice). Fry on both

sides for 5min, or until light brown.

4 Remove from the frying pan,

then, in the same pan, place the

Brussels sprouts, broccoli, mushrooms

PREBIOTIC

CHOCOLATE BARK

‘I always make these for my friends

and family, wrapped up in tissue

paper and tied with craft string

• I’d hate for their microbes to
  feel left out of the celebrations!’

SERVES 10

BASE

O200g good-quality white chocolate

O2tsp extra virgin olive oil

O50g good-quality dark

chocolate, 70% plus cocoa solids

TOPPERS

O50g dried mango, diced

O50g crushed pistachios

1 Place the white chocolate in a small

microwave-safe bowl and microwave

for 40-60sec, stirring vigorously every

15sec, until melted.

2 To the melted white chocolate, add

the oil, followed by half the toppers,

and stir in. Pour the mixture on to

a lined baking tray, thinly spreading

the chocolate coated mix and dotting

over the rest of the toppers. Place in

the fridge for 5min to set.

3 Meanwhile, in a separate bowl,

melt the dark chocolate in the

microwave, as described above.

4 Once the white chocolate is firm,

using a fork, drizzle over the dark

chocolate with whipping movements.

Place in the fridge for 30min, or until

rock solid, then remove and break

the bark into pieces.

and a dash of water (approx 30ml).

Sauté until tender.

5 Remove from heat, then add the tofu

back in and stir in the pesto to warm.

6 Plate the warm rice and top with the

pesto-coated tofu and vegetables.

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Eat Yourself Healthy (Penguin Life)

by Dr Megan Rossi is out now

Clockwise from left:
DIY GRANOLA; SAUTÉED
BRUSSELS SPROUTS AND
TENDERSTEM BROCCOLI
WITH PESTO AND WILD
RICE; PREBIOTIC
CHOCOLATE BARK