Have supper with
SUPERFOODS
Nourish your body with these healthy, antioxidant-rich recipes
PER SERVING
SWEET POTATO CURRY
A beautifully spiced veggie curry that’s rich in antioxidants.
1
Put the sweet potatoes on a non-metallic plate and microwave on high for 5 mins,
or steam them for 5-8 mins. Heat the oil in a pan and fry the mustard seeds and chillies until the seeds begin to pop. Add the onions to the pan and fry until soft and starting to brown. Stir in the garam masala and tomatoes and fry for 5 mins. Stir in the sweet potatoes, yogurt, coconut and 200ml (7fl oz) water. Bring to the boil and simmer for 20 mins, stirring occasionally, until the potatoes are tender. When everything is cooked through, stir through the spinach. Garnish with coriander and lime wedges.
2
3
PER SERVING
400 cals, 30g fat, 8g sat fat, 17g carbs
TIP Sweet potatoes are a great source of vitamin A, essential for preserving good eye health.
BAKED BEETROOT AND FETA SALAD
A health-boosting beetroot salad packed full of flavour. SERVES 2 ✣ 6 small beetroot, scrubbed ✣ 3tbsp oil ✣ 2tbsp balsamic vinegar, plus extra for dressing ✣ 60g (2oz) feta ✣ 2tbsp pumpkin seeds ✣ 50g (1¾oz) watercress
1
Heat the oven to 200C/Gas 6. Cut the beetroot into wedges and
arrange them on a baking tray. Mix the oil and balsamic vinegar together and drizzle over the beetroot, tossing to coat fully. Roast for 15 mins, or until the beetroot is tender. Allow the beetroot to cool, then mix with the feta, pumpkin seeds and watercress. Drizzle with more balsamic.
2
COMPILED BY: KEIRON GEORGE MURPHY. RECIPES AND PHOTOS: TI-MEDIACONTENT.COM
SERVES 4 ✣ 800g (1lb 12oz) sweet potatoes, peeled and cut into chunks ✣ 2tbsp sunflower oil ✣ 1tbsp black mustard seeds ✣ 3 red chillies, sliced lengthways ✣ 2 onions, sliced ✣ 1bsp garam masala ✣ 500g (1lb 2oz) large tomatoes, peeled and quartered ✣ 500ml (16fl oz) natural yogurt ✣ 75g (2½oz) desiccated coconut ✣ 100g (3½oz) spinach ✣ coriander and lime, to serve
514 cals, 22g fat, 13g sat fat, 60g carbs
