Two of the main reasons given for not eating more vegetables are 1) lack of taste 2) too much hassle to prepare. So at Thrive on Five, our goal is simple: to make great tasting dishes that are not only easy to prepare, but best of all, each recipe we create contains ALL of your 5-a-day in one hit.
We really believe that once you start cooking in this way, you won't look back. You'll find yourself adding more vegetables to everything you cook and as a result, you'll probably start cutting down on the amount of meat (and some of the more calorie-laden carbs) you might normally include as part of a meal.
When creating new dishes, we often think about our favourite things to eat and go about giving them a Thrive on Five makeover. So, it being National Curry Week, we've adapted one of our staples with an added low carb twist: 'Aloo' Gobi, which ditches the potato and uses swede instead. We came across this substitution by accident whilst developing another dish for our new range of spice box recipes. Our family of tasters loved 'the potato' and were shocked when we told them it was actually swede. Not only does swede count as one of your 5-a-day (potato doesn't), it's almost a quarter of the calories and carbohydrate of potato. Per 100g: Swede 18 cals/ 3.8g carbs, Potato 75 cals/ 16.4g carbs.
The recipe below shows the amounts required for one person to get their 5-a-day but if you want to use up the rest of the swede, cauliflower and cabbage, why not make a few extra portions for the freezer. That way, there's a light and healthy 5-a-day lunch or supper at hand any time of the week.
Give it a try. We hope you'll be very pleasantly surprised.
80g swede, peeled and cut into bite-sized pieces
Half an onion, chopped (80g)
1 large tomato, roughly chopped (80g)
80g cauliflower, broken into small florets
40g cabbage, finely sliced
40g fine green beans, finely sliced at an angle
10ml sunflower oil
A small handful of curry leaves
1/4 tsp black mustard seeds
1/4 tsp cumin seeds
1/4 tsp turmeric
Small knob of ginger, grated or finely chopped
1 garlic clove, crushed
1 green chilli, slit (or finely chopped if you prefer a hotter dish)
A small handful of fresh coriander, chopped
In a pan, cover the swede in a little cold salted water, bring to the boil and then simmer until tender (about 20-25 minutes).
In the meantime, heat the oil in another pan and when warm add the curry leaves, mustard seeds and cumin seeds. Fry for 30 seconds until the seeds start to pop.
Add the onion and turmeric and fry for 8-10 minutes over a medium heat, stirring frequently to ensure the onions don't burn.
When the onions are soft and golden, add the ginger, garlic and whole chilli. Fry for a further 1 minute before adding the tomato and cooking for 2 minutes.
Add the cauliflower and cabbage with a little water. Season to taste and simmer covered until cooked (about 10 minutes). Add the green beans and cooked swede for a final 5 minutes.
Sprinkle over the coriander and serve.
Your 5-a-day done!