Inspired by oriental wok stir fry, this dish uses orange juice and a little honey to provide a tasty glaze which coats the vegetables without making them too sweet. It is very quick to do, and the vegetables are best 'al dente'. Serve with brown rice, if desired
1 large onion, sliced 1 tbsp oil 160g baby corn, halved, 160g mushroom, quartered 160g broccoli, broken into florets 1/2 courgette, chunks 1/2 red pepper, chunks
Glaze 25ml chilli oil 25ml honey 1 tbsp soy sauce 75ml orange juice 10g spring onion 1/2 tsp coarse black pepper Chilli to taste
Season to taste
Sizzling Vegetables with Honey and Black Pepper
Prepare the glaze by mixing all the ingredients Place the onion on the sizzler and pop in the oven at 180 degrees for 15-20 mins. Allow the onion to roast/soften in the oven In a wok, add a little oil and cook the baby corn and mushroom for 5 minutes adding a splash of water if it catches. Add the peppers, broccoli and courgette to the wok and cook a further 5 minutes. Add the glaze, and take off the heat. Remove the sizzler from the over, taking care not to burn yourself. Pour the content onto the hot sizzler and garnish with chilli and coriander
A spicy and filling veggie chilli, great served with tortilla chips and a dollop of yoghurt
1 large onion, finely chopped 2 tbsp tomato puree 160g mushrooms quartered 1 small carrot, grated (coarse) Small tin of baked beans Quarter tin kidney beans 1 small beetroot 20ml oil 1 bay leaf 1 cinnamon stick 1/4 tsp smoked paprika 1/4 tsp paprika 1 small red chilli, finely chopped, seeds removed if you do not like it too hot 1/2 tsp ground cumin
Sweat onions in oil for 10 mins, then add chilli and spices, cook out for another couple of minutes. Add tomato puree and mushrooms – cook for another few minutes.
Then add stock, carrot and beans cook for another 5 mins.
Add beetroot, and heat through. Serve
A healthy vegetable bake based on the traditional Italian Parmigiana. You can easily make a vegan version, by using vegan cheese and vegan pesto instead.
ALL 5 of your 5aday. Serves 2
2 tbsp olive oil 1 tbsp pesto 1 large aubergine, sliced in 1cm rounds 1 large courgette, sliced lengthways 1/2 yellow pepper, sliced 1 large onion, finely chopped 1 garlic clove, finely chopped 400g can of chopped tomatoes 1 tsp dried oregano sea salt, freshly ground black pepper and sugar to taste 50g parmesan, finely grated 2 tbsp breadcrumbs (use gluten-free if desired) handful of basil leaves, chopped
Preheat the oven to 200 degrees
Mix half the olive oil with the pesto. Line two baking trays with baking parchment and lay the aubergine, courgette and pepper slices on top. Brush the top side with the pesto oil. Cook for 10 mins. Turn over, baste with pesto oil and cook for a further 5 minutes. Set aside.
Heat 1 tbsp oil in a heavy-based saucepan and fry the onion and celery for 8-10 minutes. When soft add the garlic, cook for a couple of minutes and add the tomatoes and oregano. Allow the tomatoes to reduce for about 30 mins. When the sauce is thick, add a little salt and sugar (if using) to taste and blitz with a hand blender until smooth.
Layer one third of the tomato sauce in an ovenproof dish, add a good layer of the courgette and pepper and a sprinkling of parmesan. Top with another third of the sauce, a layer of aubergine and a bit more parmesan. Finishing with the remaining sauce and vegetable slices. Mix the remaining parmesan with breadcrumbs (if using) and basil, and place in hot oven until it browns.
Swede & Pepper Chilli
At only 335 calories and containing ALL your 5-a-day, our Swede & Pepper Chilli is perfect if you’re looking to start the New Year on the right foot.Not only is it filling, warming and comforting but it also gives you ample room to include some lean protein too – ideal if you’re on the 5:2 or any other calorie-restricted diet.If you want to give this dish a try but don’t have all the spices to hand, the spice kit is available in our Shop together with a number of other fantastic low calorie recipes and spice kits.
Make a New Year commitment to getting ALL your 5-a-day everyday!
Swede And Pepper Chilli – Serves 2
160g swede, peeled and cut into 2cm dice A large red onion, chopped (160g) 2 large tomatoes, chopped (160g1 red pepper, chopped into large chunks (160g) 160g tinned butter beans, drained
A little olive oil 4-5 cubeb peppercorns (use black peppercorns if you don’t have cubeb) 1 bay leaf 2 garlic cloves, finely chopped ½ tsp sweet smoked paprika ½ tsp chilli flakes ¼ tsp ajwain or caraway seeds (optional) 2 tsp ground coriander 2 tbsp tomato puree Approx 300ml hot water
Swede & Pepper Cjilli
Begin by placing the swede in a saucepan of cold salted water, bring to the boil and simmer for about 20 minutes until just cooked. Drain and set aside.
Meanwhile, crush the peppercorns with the back of a spoon or with a pestle and mortar.Heat the oil in a separate heavy based saucepan and fry the crushed pepper and whole bay leaf for about 10 seconds. Add the onion with a pinch of salt and cook over a medium heat for about 10 minutes, stirring frequently to ensure nothing burns.
Once the onions are soft and golden, add the garlic and cook for a further couple of minutes.Add the ground spices and tomato puree and cook the paste for a couple of minutes (it will appear quite dry but just add a splash of water if the spices look like they are catching on the bottom of the pan).
Add the tomatoes, red pepper and cooked swede and stir to cover in the paste.Pour over just enough hot water to cover the vegetables (approx. 300ml) and simmer, uncovered, for about 20 minutes (top up with a little more hot water now and again if the stew looks like it has reduced too much).
Season to taste and add the butter beans for a final 5 minutes.
If you're not restricting your calories, it's great served on top of rice with a spoonful of sour cream.
Your 5-a-day done!
BRAISED PUY LENTILS IN RED WINE with KALE
This is a really hearty and warming plate of food. The puy lentils are braised in red wine which makes the dish taste rich and succulent despite the absence of meat. The addition of kale adds a lovely depth of flavour and texture - a great way to end meat-free week.
BRAISED PUY LENTILS - Serves 2
80g puy lentils (yields approx. 160g when cooked) 1 medium onion, finely diced A couple of sticks of celery, finely chopped 2 carrots, cut into 2cm dice 160g kale, chopped
1-2 tbsp olive oil 1 large garlic clove, finely chopped 250ml red wine Approx 600-700ml hot stock 1 bay leaf Salt & pepper
Rinse the lentils well. Heat the oil in a pan and saute the onion, celery and carrot for about 5-10 minutes. Add the garlic and fry for a further 2 minutes before adding the rinsed lentils and the red wine. Cook on a medium heat until the red wine has reduced by half and then add the stock. Pop in the bay leaf and simmer for about 20 minutes, topping up with a little more stock or hot water if it looks like it’s drying out. When the lentils are almost cooked, add the kale, cover and cook for a further 5 minutes. Season to taste with salt and pepper.
Great served with a large chunk of warm crusty bread.
Your 5-a-day done!
Ginger Spring Greens
Perfect for Chinese New Year, or any other time you are in the mood for a light, but tasty dish, which will remind you of springtime. Rice or bulgar wheat work just as well as if you don't have quinoa to hand.
It is a very versatile recipe that can include almost any vegetable that you want to use up.It is especially delicious served with a piece of baked salmon.
1 small onion or a small bunch of spring onions, finely sliced A large handful of broccoli florets, cut into bite-sized pieces A couple of sticks of celery, sliced Half a punnet of mushrooms, sliced ½ packet of spring greens, shredded
50g quinoa 10 ml coconut oil or sunflower oil A large knob of ginger, finely shredded 1 chilli, finely sliced ½ tsp palm sugar (optional) 1 tbsp kecap manis A dash of soy sauce A squeeze of lime A handful of thai holy basil (optional)
Cook the quinoa according to the packet instructions (we like to cook it in a little stock to add flavour) and set aside.
Add the coconut oil to the wok and stir fry the ginger and chilli for 30 seconds before adding the onion.Stir fry for a 2-3 minutes before adding the broccoli, celery and mushrooms.Stir fry for another 3 minutes before adding the the spring greens.Stir fry until the greens begin to wilt.Add the palm sugar, kecap manis and soy sauce and continue to stir fry for another 2-3 minutes until everything is cooked.
Mix in the cooked quinoa and finish with some lime juice and thai holy basil (if using).
Medley of Christmas Veg with salted honeyed pecans
This pretty, festive assortment, gives you all your 5-a-day in such a simple way. As the veg are roasted in one tray, it saves on time and oven space too. You can prep all the veg and seasoning in advance - just cover and leave in the fridge until ready to use. It’s also a great way to use up any leftover vegetables after the big day.
160g Brussels sprouts, halved 160g red onion, cut into wedges 160g carrot, cut into large batons 160g parsnip, cut into large batons 160g butternut squash, cut into large dice -------------------------------------- A handful of redcurrants (optional) 2 tbsp olive oil Salt and pepper Zest of an orange A few thyme sprigs, leaves removed from tough stems A couple of rosemary sprigs, leaves removed A handful of pecans 1 tbsp honey A sprinkling of sea salt A handful of cranberries
Preheat the oven to 170°C. Place all the vegetables (except the Brussels sprouts) in a bowl together with the redcurrants (if using). Add the oil, salt, pepper, orange zest and thyme and rosemary leaves. Mix together well, spread on a baking tray covered with baking paper and cook for 10 minutes. In the meantime, mix the pecans with the honey and sea salt. Add to the baking tray with the Brussels sprouts and toss all the vegetables gently. Continue roasting for another 25-35 minutes or until the vegetables are tender. Add the dried cranberries 5 minutes before the end.