Healthy Eating Week

The importance of five-a-day

Fruit and veg should make up over a third of what we consume, this is because they provide a wide range of vitamins, minerals and fibre. Vegetables are a type of prebiotic, which can ‘encourage microbe development’ in the gut. 

Source: BBC food

Below is a recipe for one of my favourite, easy 5-a-day meals, from BBC Good Foods.

 

Ingredients

100g wholemeal penne

1 tsp rapeseed oil

1 large onion, sliced, plus 1 tbsp finely chopped

1 orange pepper, deseeded and cut into chunks

2 garlic cloves, grated

2 tsp mild chilli powder

1 tsp ground coriander

½ tsp cumin seeds

400g can chopped tomatoes

196g can sweetcorn in water

1 tsp vegetable bouillon powder

1 avocado, stoned and chopped

1/2 lime, zest and juice

handful coriander, chopped, plus extra to serve

STEP 1
Cook the pasta in salted water for 10-12 mins until al dente. Meanwhile, heat the oil in a medium pan. Add the sliced onion and pepper and fry, stirring frequently for 10 mins until golden. Stir in the garlic and spices, then tip in the tomatoes, half a can of water, the corn and bouillon. Cover and simmer for 15 mins.

STEP 2
Meanwhile, toss the avocado with the lime juice and zest, and the finely chopped onion.

STEP 3
Drain the penne and toss into the sauce with the coriander. Spoon the pasta into bowls, top with the avocado and scatter over the coriander leaves.