Healthy_Food_Guide_UK_-_January_2020

prep 10 minserves 2

vegetarian

gluten free

2 kiwis,peeledandsliced

1 largepear,sliced

Handfulfreshmintleaves

100gfrozenpineapplechunks(seetip)

25gfrozenspinach (approx 1 ball)

or25gfresh

200mlcoconutwater

4tbsplow-fatcoconutflavouryogurt

2tsp toasted sesame seeds, to serve

1 Setasidesomeofthekiwiandpear

slices,plusa fewmintleavesforgarnish.

Putalltheremainingingredients,except

thesesameseeds, in a blender and

pulsetomix.

2 Pourthesmoothieinto2 chilled

bowls,thenscatteroverthereserved

kiwi,pearandmint, along with the

sesame seeds.

FREEZEFACTFrozenfruitandvegmake

smoothiesdeliciouslythick,sodon’t

thawthepineapplesandspinach(if

usingfrozen)beforemakingtherecipe.

Infact,it’sa goodideatokeepa stashof

fruitandveginyourfreezer,including

berries, bananas, pineapple and spinach.

2

PERSERVING

203kcal 5.8gfibre

4.4gfat 6gprotein

1.1gsaturates 0.2gsalt

37. 3 gc a r b s 205mgcalcium
    36g sugars 1.8mg iron

Mintedgreen

smoothie bowl

200gkale,trimmedand leaves torn into

bite-sizepieces

1 longredchilli, deseeded and finely

chopped

1tbspmirin

2tsp toasted sesame seeds

1 Heattheovento200ºC/fan180°C/

gas6.Line2 bakingtrayswithnon-stick

bakingpaper.Combine2tspsesame

oil,1tbspsoysauceand1 garlicclove

ina largebowl.Addthesquashtothe

bowl,thenthemushroomsandtossto

coat.Transferthesquashtooneofthe

preparedtraysandroastfor 35 minor

untilgoldenandtender.Addthecherry

tomatoesandbeanstothetray for the

last 15 minofcookingtime.

2 Meanwhile,putthemushroomson

thesecondtray.Roastfor20–25 min

untilgoldenandtender.

3 Put1tspsesameoilina largenon-stick

frying pan and set over a medium

Warmroasted

mushroom,

kaleand

squash salad

Warmroastedmushroom,

kaleandsquashsalad

prep 15 mincook 35 min

serves 4 vegan dairy free

4tspsesameoil

2tbspreduced-saltsoysauce

2 garliccloves,crushed

750gbutternutsquash, peeled and cut

into2cmcubes

8 smallfieldmushrooms

250gpunnetcherrytomatoes,halved

400g can borlotti beans, rinsed and drained

4

PERSERVING

252kcal 10gfibre

7. 4 gf a t 10gprotein
   1.1gsaturates 0.7gsalt
   30gcarbs 191mgc alc ium
   15g sugars 4 .1m g i r o n

heat.Addtheremaininggarlicand

cook,stirring,for 20 sec.Addthekale

andcook,stirring,for2 min,then

removethepanfromtheheat.

4 Combinetheremainingsesameoil

andsoysaucewiththechopped chilli

andmirinina smallbowl.

5 Toserve,putthekaleona serving

platterandtopwiththesquash,beans,

tomatoesandmushrooms.Drizzlethe

dressingoverthesaladandsprinkle

with the sesame seeds to serve.

62 HEALTHY FOOD GUIDEJANUARY 2020