Chat It’s Fate – September 2019

(Michael S) #1

POWER-PACKED LUNCH


Ingredients:
2 medium sweet potatoes,
peeled and cut into chunks
2 red peppers, deseeded
and cut into chunks
5 tbsp Pura Liquid Coconut
Oil
4 handfuls spinach, rocket
and watercress salad
150g feta cheese, cut into
chunks
100g pomegranate seeds
2 tbsp lemon juice
1 tsp Dijon mustard
Salt and freshly ground
black pepper

This colourful salad is full of
great fl avours and nutritious
ingredients that guarantee
a healthier lunchtime -
sustaining you throughout
the afternoon!

Method:



  1. Preheat the oven to
    200°C, fan oven 180°C,
    Gas Mark 6. Toss the
    sweet potato and red
    pepper chunks in 2 tbsp
    Pura Liquid Coconut Oil.
    Spread onto a baking
    sheet and roast for 15-20
    minutes, or until tender.

  2. Arrange the salad
    leaves on 4 serving
    plates and scatter the
    warm sweet potato and
    red pepper on top. Add
    the feta cheese, then
    sprinkle the pomegranate
    seeds over each salad.

  3. Whisk the remaining
    Pura Liquid Coconut Oil
    oil with the lemon juice
    and mustard. Season
    with salt and pepper,
    and then drizzle over the
    salads. Serve at once.


MANGO, CHICKPEA AND QUINOA SALAD
Bursting with fl avour and good-for-you ingredients, this
spicy mango salad will soon become a favourite.

Method:



  1. Drain the can of mango and
    chop the slices into chunks. Set
    aside.

  2. Tip the chickpeas into a
    large frying pan and dry-fry
    for 2 minutes. Add the cumin
    seeds, turmeric and almonds
    and continue to dry-fry for
    another 2-3 minutes to toast
    the chickpeas and almonds
    slightly. Remove from the heat.

  3. Prepare the quinoa
    according to pack instructions.
    (This is best if heated in a


Ingredients:
1 x 432g can Princes Mango
Slices with Juice
400g can chickpeas, drained
and rinsed
½ tsp cumin seeds
½ tsp ground turmeric
80g whole almonds
250g pack pre-cooked red &

LENTIL, COUSCOUS AND BEAN
SALAD WITH TUNA

Ingredients:


 1 x 111g can Princes
Tuna Steaks in Spring
Water
75g cooked green
lentils (from a tin or
pouch, or cook yourself
if preferred)
75g tinned aduki beans
in water, rinsed
75g wholewheat giant
couscous, cooked
½ yellow pepper, fi nely


Method:



  1. Drain the tuna slices and
    set to one side.

  2. In a large mixing bowl,
    combine the lentils,
    beans and couscous
    then stir in the chopped


vegetables and parsley.



  1. Drizzle over the olive oil
    and lemon juice, season
    with a pinch of sea salt
    and a good grind of black
    pepper and stir gently to
    combine.

  2. Divide the salad between
    two bowls and top with the
    tuna slices.


For the dressing, mix
together low-fat
mayo, olive oil,
mango chutney,
curry or cajun
powder and
water, adjusting
measures to
taste. Add
more water if
dressing is too
thick. Season to
taste with salt
and pepper.

saucepan with a little water
for 1-2 minutes). Drain and
combine with the chickpea
mixture. Cool completely.


  1. Meanwhile, put the onion
    into a bowl with the olive oil
    and vinegar. Season with salt
    and pepper.

  2. Arrange handfuls of
    spinach onto four serving
    plates. Stir the mango pieces
    and onion mixture through the
    chickpeas and quinoa, then
    share between the plates.
    Serve at once.


white quinoa
1 small red onion, fi nely
sliced
2 tbsp olive oil
2 tbsp cider vinegar or white
wine vinegar
Salt and freshly ground
black pepper
100g young spinach leaves

diced
1 spring onion, fi nely
sliced
¼ red onion, fi nely
chopped
1 tbsp fl at-leaf parsley,
chopped
2 tsp extra virgin olive
oil
2 tsp lemon juice
Pinch salt
Freshly ground black
pepper
Free download pdf