I am a huge fan of asparagus – particularly British asparagus, you really can’t beat it! So, I am super excited that it’s currently in season!
But did you know that as well as being completely delicious, asparagus is a real powerhouse of a veggie. Asparagus is an excellent source of vitamins and minerals especially folate and vitamins A, C & K. Plus, it is a great source of both insoluble and soluble fibre making it the perfect partner for a healthy gut and good digestion.
Ingredients
4 fillets cod
1 large bunch asparagus, cut into 3-4cm pieces, tough ends removed
1 fennel bulb, very thinly sliced
½ white onion, very thinly sliced
1 lemon, very thinly sliced
2 cloves garlic, thinly sliced
3 tbsp extra virgin olive oil
1 tbsp lemon juice
Seasoning to taste
Serves 4
Method
INSTANT KIMCHI
This is a popular, spicy condiment that can be used in a variety of way – side dish to a curry, stir-fry or salad, as an element of a sandwich or wrap, or to spice up any dishes that need it.
It’s also a great way to get some of the delicious Hisby cabbage into your diet! Slightly sweeter than your traditional cabbage, it is sometimes known as sweetheart cabbage or pointed cabbage. Cabbage is part of the Brassica family and as such is a superhero in the nutrition world! Rich in vitamins K, C and folate, it also packs a fantastic fibre punch. Cabbage is excellent for gut health – the soluble fibre it contains make a great meal for the microbes in our gut, which in turn keep us healthy. And it is fantastic for hormone health.
Ingredients
1 Hisby or pointed cabbage
1 tbsp sea salt
3 cloves garlic, crushed
1 tbsp grated ginger (fresh or frozen)
2 tbsp chilli sauce (hot not sweet)
2 tbsp fish sauce or veggie fish sauce
1 tsp honey
3 tbsp rice wine vinegar (or white wine vinegar, if you don’t have this)
2 carrots, grated
1 onion, finely sliced
Makes 1 x 1 litre jar
Method
This is an easy recipe and can be made from store-cupboard items, so this is a great meal to have if you’re needing to go shopping. It also makes a regular appearance in our Friday night ‘fakeaways’ that we’ve been having – pairing this alongside a chickpea or prawn bhuna, plus some spiced quinoa and spinach makes a veritable feast. Plus, this is easy to freeze, so I often make a double batch and put some in the freezer for when I’m short on time at a later date. A winner on many levels!
If you’re new to legumes and pulses, red lentils are a good place to start. They’re quick and easy to cook, and they pack a nutritional punch. Lentils are a great source of B vitamins, iron, magnesium, potassium and zinc. They're also full of fibre, which supports a healthy tum and provides food for our friendly bacteria. Eating lentils regularly has been seen to improve overall gut function. Plus, they’re delicious, and even the fussiest of eaters seems to get on well with their umami flavour.
Ingredients
1 tbsp ghee or 1 tbsp coconut oil
1 large onion, finely chopped
1 carrot, coarsely grated
3 cloves garlic, crushed
2 tsp cumin seeds
2 tsp black mustard seeds
1 level tbsp turmeric
250g split red lentils
350ml water
1 tin whole coconut milk
1 tin chopped tomatoes
2 tsp freshly grated ginger (or frozen grated ginger)
Seasoning
Chopped coriander to garnish (optional)
Serves 6
Method
Rainbow Breakfast Smoothie
Following on from the newsletter this week, here’s a great way to incorporate rainbow foods into your day.
Ingredients
1 cup mixed frozen berries – raspberries, blueberries, blackberries, blackcurrants - Red Blue Purple
Couple handfuls of spinach - Green
1 satsuma, peeled - Orange
1 inch ginger root, peeled and grated - Yellow
200ml almond milk - White
1 tbsp ground flaxseed - Tan / Brown
1 tbsp chia seeds - Black
200ml filtered water (and more, if thinner consistency desired
Method
Put all of the ingredients in a high-speed blender and blitz until thick and smooth.
Pour into two glasses and add extra water until it’s the consistency you desire. Serve and enjoy!
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