Healthy_Food_Guide_UK_-_January_2020

lAlthoughthe 222 calories

weshavedfroma traditional

fry-upis impressive,themajor

benefitofourmakeoveris

theastonishingINCREASEIN

OTHERNUTRIENTS.We

managedthisbyusinga

variedmixofgreenandred

vegetablesplusbutterbeans.

Themicronutrientsinour

veganfry-upEXCEEDTHE

‘RICHIN’THRESHOLDforall

themajorvitaminsand

minerals(withtheexception

of vitamin D and iodine). It

provides,forexample,a

whopping144%ofyour

recommendedvitaminC (the

originalhas28%),90%of

yourpotassiumand307%

ofyourmanganese.

lOurmakeoverLOWERED

THETOTALFATfrom68gper

serving(thisis only2gshort

ofa woman’sdailymaximum

and22gofa man’s)down

tojust18g.Wedidthisby

replacingthesausages,

bacon,blackpuddingand

fried bread with vegetables

andwholemealtoast.This

alsohelpedtoREDUCETHE

SATURATEDFATSfrom17g

perserving(3gshortofthe

dailymax)to3.3gperserving.

lTheFIBREINOURRECIPE

OUTSTRIPStheoriginalbya

considerablemargin,taking

thefigurefrom4.5gto25g

perportion.Eachoftheveg

makesa contributiontothis

totalandthebutterbeans

andwholemealtoast ramp

itupfurther.

lSalt in our version comes

downfromalmost80%of

your6gdailymaximumto

justovera thirdofthisfigure.

lWhiletheplethoraof

vegetablesinourvegan

versionPROVIDE4 OF

YOUR5-A-DAYoffruitand

vegetables,theoriginal fry-up

givesyoujustone.

lWhileourfry-upsupplies

10glessproteinperserving,

the29git containsISAMPLE

FORA MAINMEAL,giventhat

a woman’sdailygoalis 45g

on average and a man’s 55g.

HOW WE MADE IT HEALTHIER

AfullEnglishmakesfora satisfyingbreakfast,butthe

veganequivalentcanbejustashearty,andhealthier,too,

as it packs in plant-based nutrients and 4 of your 5-a-day

Vega nf r y-up

prep 15 mincook 30 minserves 4

vegan dairy free

200gmixedsmallpeppersor

2 large,cutintothick slices

1tbspoliveoil

200goystermushrooms

250gbabyleafspinach

8 small slices wholemeal bread

Forthetamarindtomatoes

(seeMakeahead, far right)

1tspoliveoil

4 springonions,roughlychopped

1tbspgratedfreshginger

1 redchilli,finelychopped

1tbsptamarindpaste (from large

supermarkets)

400gcanchoppedtomatoes

1tbsp agave nectar

Fortheavocadoandbeanmash

1 ripeavocado,roughlychopped

400gcanbutterbeans, drained and rinsed

Juice1 lemon

½garlicclove,crushed

1tsp sumac (from large supermarkets)

*WE COMPARED OUR RECIPE WITH A STANDARD FRY-UP OF 1 FRIED EGG, 1 SLICE FRIED BREAD, 1 FRIED TOMATO, 1 SAUSAGE, 2 BACON RASHERS AND 50g BLACK PUDDING

1 Heattheovento200°C/fan180°C/

gas6.Putthepeppersona roasting

trayanddrizzlewith2tspoftheoil.

Roastfor25–30 min until soft and starting

toblister.

2 Meanwhile,forthetamarind

tomatoes,heatthe1tspoilina medium

saucepan.Addthespringonionsand

fryfor5 min,thenaddthegrated

ginger,chilliandtamarindpaste.Fry

for2–3min,thenaddthechopped

tomatoesandagavenectar.Simmerfor

15 minuntilthick, then season with

blackpepper.

3 Tomaketheavocadoandbeanmash,

puttheavocadoandbutterbeansina

mediumbowlandmashtogether.Then

addthelemonjuice,garlicandsumac

andseasonwithfreshlygroundblack

pepper.Setasideuntilneeded.

4 Heattheremaining1tspoilina frying

pan.Addthemushroomsandfryovera

medium-highheatfor5–8minuntilsoft

andstartingtocaramelise.Pushthe

mushroomstoonesideofthepan,then

addthespinachand stir-fry until wilted.

Toastthebread.

5 Serve the avocado mash, peppers,

mushroomsandspinachwitha

generousdollopoftamarind tomatoes

andthetoastontheside.

MAKEAHEADThetamarindketchup

willkeepina sealedcontainer in a cool

place for up to 2 weeks.

PERBREAKFAST*

CLASSICRECIPE OURMAKEOVER

925kcal 703kcal

39gprotein 29gprotein

68gfat 18gfat

17gsaturates 3.3gsaturates

37gc a r b s 94gcarbs

6gsugars 17gsugars

4.5gfibre 25gfibre

4.9gsalt 2 .1gs a l t

252mgcalcium 324mgcalcium

9. 5mg iron 8.8mg iron

perfect

for

v e g a n ua ry

4

16 HEALTHY FOOD GUIDEJANUARY 2020

VEGAN