Chat It’s Fate – September 2019

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.

3. 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.


4. 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.

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


5. 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