Superfood sampler

super foods super easy

Published by The Reader’s Digest Association, Inc. London U New York U Sydney U Montreal

Contents INTRODUCTION SUPERFOOD BENEFITS CHART

6 10

Soups, starters & snacks

12

Vegetables & salads

64

Fish & seafood

98

Poultry & game

134

Meat

164

Pasta, pulses & grains

196

Desserts

244

INDEX ACKNOWLEDGMENTS

NOTE TO READERS While the creators of this work have made every effort to be as accurate and up to date as possible, medical and pharmacological knowledge is constantly changing.

Readers are recommended to consult a qualified medical specialist for individual advice. The writers, researchers, editors and publishers of this work cannot be held liable for any errors and omissions, or actions that may be taken as a consequence of information contained within this work.

282 288

6

INTRODUCTION

Welcome to the next stage of the healthy food revolution Put down your health books, take up your knife and fork and discover how to eat your way to a healthier lifestyle, easily, quickly and deliciously. So, savour our recipes and move into the superfood nutritional fast lane.

Superfoods Supereasy is a cookery book with a difference – a fantastic selection of tasty, modern and easy recipes for everyday living, each of them packed with foods that have been demonstrated to promote longterm health, aid healing, and even help fight some diseases. And all this can be done without fuss, complicated preparation and lengthy cooking time – and with supermarket staples.

What is a superfood?

Superfoods, such as broccoli, blueberries and salmon, contain natural ingredients with exceptional nutritional values or protective qualities.

They contain natural chemicals, compounds and nutrients that, for example, may help to protect against the impact of diseases such as cancer and Type 2 diabetes, as well as fight the effects of ageing, help to lower cholesterol levels and improve mental alertness.

Here are five top reasons for including more superfoods in your daily diet:

★ Superfoods will help you to meet the 5-a-day fruit and vegetable target that health professionals recommend as a minimum daily amount to protect your body and maintain well-being. ★ Many superfoods such as lentils and oats have a low Glycaemic Index (GI) value, which means that their carbohydrates are absorbed slowly into the bloodstream. Such foods stave off hunger and keep you feeling full for longer, so helping with weight control. ★ Many superfoods such as wholewheat pasta and carrots are a good source of fibre. This helps your digestive system to work effectively, and some forms of fibre can help to lower cholesterol. ★ All superfoods are low in, or free from, the ‘bad’ fats, such as saturates and trans fats, which can increase the risk of heart disease. ★ Superfoods naturally provide high levels of the essential vitamins and minerals that your body needs for a healthy nervous system, a fully functioning brain and other key bodily processes, such as the regulation of blood clotting and the efficient working of your cells and organs.

Turn to the Superfood Benefits Chart (see pages 10-11) for a list of the main superfoods featured in our recipes and the conditions they can help to reduce and possibly even prevent, as well as their positive health benefits in the body.

INTRODUCTION

Carbohydrate The staple of most diets, starchy carbohydrates provide energy for your body throughout the day and as you sleep. About 50 per cent of your daily energy should come mainly from starchy wholegrain foods, such as potatoes, brown rice, wholewheat pasta and wholegrain bread. Within this total, no more than 10 per cent should come from sugary foods.

The best type of sugar is found naturally in fruit and vegetables.

Fat Providing your body with energy and fat-soluble vitamins, and protecting your vital organs, are among the many roles fat has to play. Eating too much fat, though, especially saturated fat, can lead to weight problems and obesity. The good fats are unsaturated fats, such as olive oil or sunflower oil. Other healthy fats include omega-3, found in oily fish, nuts and seeds.

Vitamins and minerals The main vitamins we need are vitamins A, the B group, C, D, E and K. These are essential for keeping your body in good working order. Major minerals (those found in relatively large amounts in the body) are iron, calcium, zinc, selenium, magnesium and potassium. Vitamins and minerals appear in small quantities in lots of different foods, so a varied diet is the best way to obtain them all.

Dietary fibre You need around 24g of fibre per day to keep your digestive system in good working order. Some types of fibre also help to lower cholesterol levels, which is vital if you want to maintain a healthy heart. Unrefined (unprocessed) plant-based foods contain the most amounts of fibre.

Good examples include wholegrains, pulses such as lentils, beans, dried fruit and fresh fruit and vegetables.

Fluids Water is vital for physical well-being. An average adult needs to drink 1.2 litres of fluid every day. Water is the best thirst quencher, but other choices could be fruit teas, unsweetened fruit juice or milk. Food can also supply some of your fluid requirements – many fruit and salad ingredients have a high water content.

Ca

33%

33%

e

Protein Essential for building and maintaining muscles and internal organs, protein is also needed to build new cells and repair damaged tissue in your body. High-protein foods include lean meat, poultry, fish, seafood, milk, hard cheese, eggs, beans and pulses.

es bl

12% Pr

ates ydry oh rb

Superfoods should form a large part of a healthy, well-balanced diet.

Follow this checklist of what food types to include regularly to keep your mind and body performing at its best.

Fruit a nd vege ta

Making yours a balanced diet

7

15% 7%

o te

in

Da

iry

Fa tt y foods

EATING WELL Build your food intake around the main food groups for healthy living. The optimum amount of nutrients needed to maintain health varies from person to person – depending on sex, age, height, weight and activity levels – but as a rule of thumb, about one third of the food you eat should come from high fibre, starchy foods such as wholegrains, pulses and potatoes, another third from fruit and vegetables, with the rest made up from fish, poultry, lean meat and low-fat dairy foods, with only limited amounts of processed fatty or sugary foods.

A note on seasoning Salt Use a light hand when adding salt to your cooking and when serving – too much can lead to high blood pressure. Choose low-salt stock granules or cubes, or make your own stock. Salt is not added to the cooking water of vegetables, rice and pasta in our recipes. We have not seasoned the recipes needlessly, but suggested where salt might be added to suit your taste.

Herbs Use herbs and spices to boost flavour – many have their own health properties. Fresh is best but use dried, if preferred.

Sugar Replace processed sugar with natural sweetness whenever you can from fresh and dried fruit.

8

INTRODUCTION

Supereasy planning and shopping Healthy cooking does not mean costly lists of little-known ingredients.

Much of it is about making a few easy changes to your usual routine and planning ahead, such as making best use of your freezer (see left).

A WELL-STOCKED STORECUPBOARD

Freezing superfoods Using a freezer to store food ready to use at any time is a great idea – vegetables, fruit, meat, poultry, fish and even some fresh herbs and spices retain their nutritional value when frozen.

When buying meat, poultry and fish to freeze, look out for ‘suitable for freezing’ labels. Freeze on the day of purchase and do not store it for longer than 3 months. Never re-freeze meat, fish or poultry, even when cooked.

Frozen vegetables are so handy – either when shop-bought or fresh from the garden. If freezing your own produce, always freeze as soon as possible after picking to avoid losing essential vitamins and minerals. Wash and chop the vegetables ready for freezing, then blanch in a pan of boiling water for 2-3 minutes. Lift out with a slotted spoon, refresh under cold water and pack into labelled containers.

Once opened, reseal bags of frozen vegetables with a tie. Salad vegetables cannot be frozen.

Always defrost food thoroughly at room temperature before cooking.

Do not cook raw poultry or meat from frozen as it may not cook right through. Some seafood and fish can be cooked from frozen – follow the recipe instructions.

Build up your superfood storecupboard staples and you will always be able to make delicious, healthy food even if you forget to plan ahead.

These are the staples that should always be on your shelves: ★ grain products such as brown rice, rolled oats, bulgur wheat, couscous, a few different wholewheat pasta shapes, noodles and flour ★ dried and canned pulses, including lentils, cannellini beans, kidney beans and chickpeas ★ a variety of unsalted nuts and seeds ★ oils for cooking and salads – sunflower oil and olive oil are best ★ natural sweeteners such as dark and light brown sugar, honey and maple syrup ★ whole and ground spices, plus a selection of seasonings, such as low-salt soy sauce, stock cubes, herbs and pepper.

THE SAVVY SHOPPER All the ingredients in our recipes are easy to find in supermarkets. If your local store has a fish or meat counter, ask the fishmonger or butcher to prepare the food fresh for you. You are likely to end up with less waste – and even save money.

Also try speciality shops either on the high street or online, and make use of local farmers’ markets for top-quality produce that is locally and ethically farmed. Choose organic ingredients whenever possible as they should be free from pesticides and artificial additives.

Fish When buying white fish, look for sustainable sources – try to avoid endangered cod and haddock, and use more abundant varieties such as coley, hake and pollock.

Poultry Choose free-range chicken and turkey meat wherever possible.

It is slightly more expensive than ‘basic’ ranges but will have a better flavour. Breasts and steaks are the most versatile cuts.

Meat Beef, pork and lamb are sold ready cubed, sliced or minced which will save on preparation time. Steaks, chops and tenderloin are best for quick cooking.

Always choose lean mince.

Fruit and vegetables Fresh is best, but ready-prepared packs will save you time.

INTRODUCTION

Let’s get cooking

Glossary

Superfoods Supereasy contains 184 health-boosting recipes, and all include at least one superfood. Each recipe page offers clear step-bystep cooking instructions, ingredient information and invaluable tips.

s Ingredients Each ingredient is listed on the page in the order that it is needed in the recipe, with exact quantities given, either in weight or numbers. Unless otherwise stated, all ingredients such as eggs, fruit and vegetables are medium in size. s Alternative ingredients The majority of recipes in this book include different ingredient suggestions so you can include the foods you prefer – or adapt the recipe to what you have available.

s Nutritional values If you need to keep an eye on the calories or your intake of fat, protein and fibre, these values supply guidance at a glance.

s Cook’s tips Expert practical advice to get the most from our recipes, from how to remove seeds from a cardamom pod to which cut of lamb to choose for a stir-fry, and the best way to cook raw beetroot. s Superfood information Every recipe page tells you about the health benefits of one superfood ingredient. Refer to the Glossary (right) if there are any terms that are unfamiliar to you. Also, special features on 14 major superfoods appear throughout the book. Each provides information on the food’s health-promoting benefits and includes five simple mouthwatering recipes.

Conversion chart Food in the United Kingdom is sold according to its metric weight. If you feel more confident with imperial measures, use this conversion chart.

Remember to use either metric or imperial – do not mix the two together or the recipes will not work.

Weight Metric 10g 15g 20g 25g 35g 40g 50g

Imperial (approx) ¼oz ½oz ¾oz 1oz 1¼oz 1½oz 1¾oz

Volume Metric 30ml 50ml 75ml 85ml

Metric 55g 60g 70g 75g 85g 90g 100g 1kg

Imperial (approx) 2oz 2¼oz 2½oz 2¾oz 3oz 3¼oz 3½oz 2lb 4oz

Imperial (approx) 1fl oz 2fl oz 2½fl oz 3fl oz

Metric 90ml 100ml 1 litre

Imperial (approx) 3¼fl oz 3½fl oz 1¾ pints

anthocyanin: a type of plant pigment that may help to protect the body against heart disease (see also flavonoid). antioxidant: a substance that helps to protect against and destroys harmful free radicals that can damage the body’s cells. beta-carotene: part of a family of natural antioxidants found in many fruit and vegetables. It can be converted to vitamin A in the body. cholesterol: fatty substance made predominantly by the body from saturated fat in the diet. Too much cholesterol in the blood can increase the risk of heart disease. ellagic acid: a plant chemical that may have anti-cancer properties. flavonoid: a plant pigment with beneficial antioxidant properties. folate: form of B vitamin folic acid that occurs naturally in food. Folate helps to produce and maintain new red blood cells in the body. glycaemic index (GI): a ranking of carbohydrate foods based on the rate at which they raise blood sugar levels after eating. A low GI rating means only a gradual rise in blood sugar levels, which may help with weight control and reduce the risk of heart disease and diabetes. immune system: the body’s defence system, composed of cells, tissues and organs, that protects the body against infection. monounsaturated fat: can help to lower harmful cholesterol in the blood and keep the heart healthy. phytochemical: describes a wide variety of compounds produced by plants that may help to reduce the risk of cancer. polyunsaturated fat: heart-healthy fats that lower harmful cholesterol in the bloodstream. Provides essential fatty acids. saturated fat: can raise harmful cholesterol in the blood, increasing the risk of heart disease. vitamin: a substance found in food that is essential to maintain a healthy body.

9

14

SOUPS, STARTERS & SNACKS

Chunky vegetable soup with pasta A real Italian-inspired meal in a bowl – nutritious wholewheat spaghetti bathed in a rich minestronestyle soup chock-full of tender vegetables. Serve with warmed olive focaccia for a heartening treat.

Serves 4 Preparation 10 minutes Cooking 30 minutes Each serving providesÊUÊÓÇä V> Ê UÊ££}Ê«À Ìi ÊUÊÓ }ÊV>ÀL Þ`À>ÌiÃÊ vÊÜ V Ê£Î}ÊÃÕ}>ÀÃÊUÊ£Î}Êv>ÌÊ vÊÜ V Ê {}ÊÃ>ÌÕÀ>ÌiÃÊUÊÇ}Êv LÀi

1 onion 1 carrot 1 celery stick 1 yellow pepper 1 parsnip 100g mushrooms 2 tbsp olive oil 1 bay leaf 1 garlic clove, crushed 400g can chopped tomatoes 500ml hot chicken or vegetable stock 75g wholewheat spaghetti 50g grated Parmesan cheese, to serve ALTERNATIVE INGREDIENTS UÊ ÀÊ>Ê i>ÌÞÊÛiÀÃ Ê vÊÌ ÃÊÃ Õ«]Ê dry-fry 50g diced smoked bacon, chorizo or pancetta for 1 minute before starting step 1.

UÊ i>ÛiÊ ÕÌÊÌ iÊ«>Àà «Ê> `Ê>``Ê 150g fresh or frozen green beans or broad beans with the pasta.

Finely chop the onion. Dice the carrot, celery, pepper and parsnip, and chop the mushrooms. Heat the oil in a large saucepan over a high heat. Add the bay leaf, onion, carrot, celery and garlic, reduce the heat to low, then cover and cook for 2 minutes.

1

Stir in the pepper and mushrooms, re-cover and cook for a further 2 minutes. Add the parsnip and tomatoes, then pour in the hot stock and bring back to the boil. Reduce the heat and simmer, covered, for 20 minutes or until the vegetables are tender.

2

Snap the spaghetti into 4cm pieces and stir them into the soup.

Bring back to the boil, reduce the heat and simmer for 5 minutes until the pasta is tender. Ladle the soup into four bowls and sprinkle with Parmesan cheese.

3

COOK’S TIPS ★ Frozen vegetables are great for everyday meals, saving on shopping and preparation. There is a wide variety of mixtures, some with peppers, celery and mushrooms as well as the usual carrots, peas and beans.

Use fresh onion and garlic, then add frozen mixed vegetables in step 2 in place of the fresh ingredients. Reduce the cooking time by 5 minutes.

SUPERFOOD WHOLEWHEAT PASTA Most of the goodness of wholegrains is concentrated in the outer bran layer.

Wholewheat pasta retains that bran > `Êà ÊV Ì> ÃÊÕ«ÊÌ ÊÇxÊ«iÀÊVi ÌÊ more nutrients than pasta made from refined grains. Regularly eating wholewheat pasta protects against heart disease and may lower the risk from some forms of cancer of the digestive tract.

16

SOUPS, STARTERS & SNACKS

Chilled carrot and orange soup For a refreshing and healthy cold soup, try a happy fusion of yogurt, herbs and two juices whose vibrant orange colour comes courtesy of cancer-fighting beta-carotene.

Serves 4 Preparation 10 minutes Cooking 2 minutes

*Ài i>ÌÊÌ iÊ}À ÊÌ ÊÌ iÊ ÌÌiÃÌÊÃiÌÌ }°Ê* ÕÀÊÌ iÊV>ÀÀ ÌÊ Õ ViÊ Ì Ê>Ê >À}iÊL Ü Ê> `ÊÜ Ã Ê ÊÌ iÊÞ }ÕÀÌÊÕ Ì ÊÃ Ì °Ê ``ÊÌ iÊ À> }iÊâiÃÌ]Ê Õ ViÊ> `ÊV ÛiÃ]ÊÌ i ÊÜ Ã Ê>}> °Ê >` iÊ Ì Êv ÕÀÊà իÊL Ü Ã°

700ml carrot juice, chilled 150ml plain yogurt grated zest of ½ orange and juice of 1 orange, about 75ml 4 tbsp snipped fresh chives 2 tbsp chopped fresh tarragon 1 tbsp olive oil 4 slices wholemeal bread

ÓÊ

Each serving providesÊUÊ£n£ V> Ê UÊÇ}Ê«À Ìi ÊUÊÓÈ}ÊV>ÀL Þ`À>ÌiÃÊ vÊ Ü V Ê££}ÊÃÕ}>ÀÃÊUÊÈ}Êv>ÌÊ vÊÜ V Ê £}ÊÃ>ÌÕÀ>ÌiÃÊUÊÎ}Êv LÀi ALTERNATIVE INGREDIENTS U ÀÊ>Êà } Ì ÞÊÌ V iÀÊà իÊÜ Ì Ê >ʼ ÕÌÌÞ½Êv >Û ÕÀ]ÊVÕÌÊÌ iÊVÀÕÃÌÃÊ vvÊ ÎÊiÝÌÀ>Êà ViÃÊ vÊÜ i i> ÊLÀi>`]Ê >L ÕÌÊ£ää}]Ê> `ÊÜ ââÊÌ iÊLÀi>`Ê Ê >ÊL i `iÀÊÜ Ì ÊÌ iÊV>ÀÀ ÌÊ Õ Vi]ÊÞ }ÕÀÌÊ > `ÊV Ûið U Àià ÊV À > `iÀÊÜ À ÃÊÜi Ê ÃÌi>`Ê vÊÌ>ÀÀ>} ° U /ÀÞÊÌ >Ì Ê Õ ViÊ Ê« >ViÊ vÊV>ÀÀ ÌÊ Õ ViÊ> `Ê>``Ê>Ê`>Ã Ê vÊV ÊÃ>ÕViÊ v ÀÊ>Ê« µÕ> ÌÊÌ >Ì Êà ի°Ê

1

ÝÊÌ iÊÌ>ÀÀ>} ÊÜ Ì ÊÌ iÊ ÛiÊ °Ê/ >ÃÌÊÌ iÊLÀi>`Êv ÀÊ£Ê ÕÌiÊ Ê iÊà `iÊÕ `iÀÊÌ iÊ}À ]ÊÌ i ÊÌÕÀ Ê> `Ê } Ì ÞÊLÀÕà ÊÌ iÊÕ Ì >ÃÌi`Ê Ã `iÊÜ Ì ÊÌ iÊÌ>ÀÀ>} Ê °Ê/ >ÃÌÊv ÀÊ> Ì iÀÊ£Ê ÕÌiÊÕ Ì Ê} `i Ê> `Ê VÀ ë°Ê-i>à ÊÌ iÊà իÊÜ Ì Ê}À Õ `ÊL >V Ê«i««iÀÊÌ ÊÌ>ÃÌi]Ê> `ÊÃiÀÛi°

COOK’S TIPS ★ 9 ÕÊV> Ê > iÊÌ ÃÊÃ Õ«Ê Ê>`Û> ViÊ> `ÊV Êv ÀÊÃiÛiÀ> Ê ÕÀÃÊ ÊÌ iÊ vÀ `}iÊLiv ÀiÊÃiÀÛ }°Ê ``ÊV ««i`ÊÌ>ÀÀ>} ÊÌ ÊÌ iÊ ÊÜi Ê Ê>`Û> ViÊÌ Ê vÕÃiÊ ÌÊÜ Ì ÊÌ iÊ iÀLÊv >Û ÕÀÊ> `ÊÌ i ÊÃÌ ÀiÊ ÌÊ Ê> Ê> ÀÌ } ÌÊ >ÀÊ ÊÌ iÊ vÀ `}iÊÕ Ì Ê ii`i`° ★ vÊÞ ÕÊV> ÌÊ}iÌÊV>ÀÀ ÌÊ Õ ViÊvÀ ÊÞ ÕÀÊÃÕ«iÀ >À iÌ]Ê > iÊ ÌÊÜ Ì Ê > Êi iVÌÀ VÊ Õ ViÀÊ ÀÊ Ê>ÊL i `iÀ°Ê ÀÊÌ ÃÊÀiV «iÊÞ ÕÊÜ Ê ii`Ê£ }Ê vÊ «ii i`Ê ÀÊÃVÀÕLLi`ÊV>ÀÀ ÌÃ°Ê Ì iÀÊ Õ ViÊÌ iÊV>ÀÀ ÌÃÊ>VV À` }ÊÌ ÊÌ iÊ > Õv>VÌÕÀiÀ½ÃÊ ÃÌÀÕVÌ ÃÊ ÀÊÜ ââÊÌ i Ê Ê>ÊL i `iÀÊÕ Ì Êv i ÞÊ >à i`°Ê ``Ê>Ê ÌÌ iÊÜ>ÌiÀÊ vÊÌ iÊ ÝÌÕÀiÊLiV iÃÊÌ Ê`ÀÞÊ> `ÊÌ iÊL >`iÃÊ ÃÌ V °Ê* ÕÀÊÌ iÊV>ÀÀ ÌÊ Õ ViÊ Ì Ê>Ê Õ}Ê> `Ê>``Êxää Ê vÊÜ>ÌiÀ°Ê i>ÛiÊ ÌÊ Ì ÊÃÌ> `Êv ÀÊÎäÊ ÕÌiÃ]ÊÌ i ÊÃÌÀ> ÊÌ À Õ} Ê>Êv i ià i`Êà iÛi°Ê

SUPERFOOD CARROTS iÌ> V>À Ìi i]Êv Õ `Ê Ê>LÕ `> ViÊ ÊV>ÀÀ ÌÃÊ> `Ê Ì iÀÊLÀ } Ì ÞÊV ÕÀi`Ê vÀÕ ÌÃÊ> `ÊÛi}iÌ>L iÃ]Ê >ÃÊÃÌÀ }Ê > Ì Ý `> ÌÊ«À «iÀÌ iÃÊ> `Ê >ÞÊ i «ÊÌ Ê «À ÌiVÌÊ>}> ÃÌÊV> ViÀ°Ê ÌÊ ÃÊV ÛiÀÌi`Ê Ì ÊÛ Ì> Ê Ê ÊÌ iÊL `Þ]Ê i « }ÊÌ Ê «À ÌiÊ i> Ì ÞÊÃ Ê> `Ê> `ÊÛ Ã Ê Ê` Ê } Ì°

18

SUPERFOOD

Carrots It is no myth that carrots help you to see in the dark, thanks to their high level of betacarotene, which the body converts to vitamin A. Yet carrots have much more to offer you – cell-protecting properties for great-looking skin and plenty of fibre to aid digestion. And being low in fat and calories, carrots make a healthy anytime snack.

Herby carrot and coriander soup Serves 4 Preparation 10 minutes Cooking 45 minutes

Each serving providesĂŠUĂŠÂŁÂŁĂ“ÂŽV>Â?ĂŠUĂŠĂ“}ĂŠÂŤĂ€ÂœĂŒiÂˆÂ˜ĂŠ UĂŠÂŁĂˆ}ĂŠV>Ă€LÂœÂ…Ăž`Ă€>ĂŒiĂƒĂŠÂœvĂŠĂœÂ…ÂˆVÂ…ĂŠÂŁĂŽ}ĂŠĂƒĂ•}>Ă€ĂƒĂŠUx}ĂŠv>ĂŒĂŠ ÂœvĂŠĂœÂ…ÂˆVÂ…ĂŠÂŁ}ĂŠĂƒ>ĂŒĂ•Ă€>ĂŒiĂƒĂŠUĂŠ{}ĂŠvˆLĂ€i i>ĂŒĂŠ1 tablespoon vegetable oilĂŠÂˆÂ˜ĂŠ>ĂŠĂƒ>Ă•ViÂŤ>Â˜ĂŠÂœĂ›iÀÊ>ĂŠ “i`ÂˆĂ•Â“Â‡Â?ÂœĂœĂŠÂ…i>ĂŒĂŠ>˜`ĂŠĂŒÂ…iÂ˜ĂŠ>``ĂŠ5 chopped carrotsĂŠ>˜`ĂŠ 1 large chopped onion°Ê-ĂŒÂˆĂ€Â‡vÀÞÊvÂœĂ€ĂŠxĂŠÂ“ÂˆÂ˜Ă•ĂŒiĂƒĂŠÂœĂ€ĂŠĂ•Â˜ĂŒÂˆÂ?ĂŠ ĂƒÂœvĂŒi˜i`°Ê ``ĂŠ2 crushed garlic cloves >˜`ĂŠ1 teaspoon ground coriander]ĂŠ>˜`ĂŠĂƒĂŒÂˆĂ€ĂŠÂœVV>ĂƒÂˆÂœÂ˜>Â?Â?ÞÊvÂœĂ€ĂŠÂŁĂŠÂ“ÂˆÂ˜Ă•ĂŒi°Ê *ÂœĂ•Ă€ĂŠÂˆÂ˜ĂŠ1 litre hot vegetable stockĂŠ>˜`ĂŠLĂ€ÂˆÂ˜}ĂŠĂŒÂœĂŠ>ĂŠ ĂƒÂˆÂ“Â“iÀ°Ê ÂœĂ›iÀÊ>˜`ĂŠVÂœÂœÂŽĂŠvÂœĂ€ĂŠĂŽĂ¤ĂŠÂ“ÂˆÂ˜Ă•ĂŒiĂƒÂ°ĂŠ/>ÂŽiĂŠÂœvvĂŠĂŒÂ…iĂŠ Â…i>ĂŒ]ĂŠÂ?i>Ă›iĂŠĂŒÂœĂŠVœœÂ?ĂŠ>ĂŠÂ?ÂˆĂŒĂŒÂ?iĂŠĂŒÂ…iÂ˜ĂŠÂŤĂ•Ă€jiĂŠÂˆÂ˜ĂŠ>ĂŠLÂ?i˜`iĂ€ĂŠÂœĂ€ĂŠÂˆÂ˜ĂŠ ĂŒÂ…iĂŠÂŤ>Â˜ĂŠĂœÂˆĂŒÂ…ĂŠ>ĂŠĂƒĂŒÂˆVÂŽĂŠLÂ?i˜`iĂ€ĂŠĂ•Â˜ĂŒÂˆÂ?ĂŠĂƒÂ“ÂœÂœĂŒÂ…Â°ĂŠ-ĂŒÂˆĂ€ĂŠÂˆÂ˜ĂŠĂŒÂ…iĂŠ juice of ½ lemon]ĂŠ>˜`ĂŠ>``ĂŠĂƒi>ĂƒÂœÂ˜ÂˆÂ˜}ĂŠĂŒÂœĂŠĂŒ>ĂƒĂŒi°Ê iÂ˜ĂŒÂ?ÞÊ Ă€iÂ…i>ĂŒĂŠĂŒÂ…iĂŠĂƒÂœĂ•ÂŤĂŠLĂ•ĂŒĂŠ`ÂœĂŠÂ˜ÂœĂŒĂŠLœˆÂ?°Ê Ă•ĂƒĂŒĂŠLivÂœĂ€iĂŠĂƒiĂ€Ă›ÂˆÂ˜}]ĂŠ ĂƒĂŒÂˆĂ€ĂŠÂˆÂ˜ĂŠ4 tablespoons chopped fresh coriander. >`Â?iĂŠ ÂˆÂ˜ĂŒÂœĂŠvÂœĂ•Ă€ĂŠLÂœĂœÂ?ĂƒĂŠ>˜`ĂŠ`Ă€ÂˆĂ˘Ă˘Â?iĂŠ1 teaspoon plain yogurt ÂœĂ›iÀÊi>VÂ…ĂŠÂœÂ˜iĂŠLivÂœĂ€iĂŠĂƒiĂ€Ă›ÂˆÂ˜}° COOK’S TIPS ★ ÂˆĂ›iĂŠĂŒÂ…iĂŠĂƒÂœĂ•ÂŤĂŠ>ĂŠĂƒÂ?ˆ}Â…ĂŒÂ?ÞÊ`ˆvviĂ€iÂ˜ĂŒĂŠvÂ?>Ă›ÂœĂ•Ă€ĂŠLĂžĂŠĂ•ĂƒÂˆÂ˜}ĂŠ }Ă€ÂœĂ•Â˜`ĂŠVĂ•Â“ÂˆÂ˜ĂŠÂˆÂ˜ĂƒĂŒi>`ĂŠÂœvĂŠ}ÂœĂ•Â˜`ĂŠVÂœĂ€Âˆ>˜`iÀ°

Layered veggie casserole Serves 4 Preparation 15 minutes Cooking 60 minutes

Each serving providesĂŠUĂŠĂŽnÂŁÂŽV>Â?ĂŠUĂŠÂŁĂŽ}ĂŠÂŤĂ€ÂœĂŒiÂˆÂ˜ĂŠ UĂŠĂˆĂ“}ĂŠV>Ă€LÂœÂ…Ăž`Ă€>ĂŒiĂƒĂŠÂœvĂŠĂœÂ…ÂˆV…ÊÓä}ĂŠĂƒĂ•}>Ă€ĂƒĂŠUĂŠn}ĂŠv>ĂŒĂŠ ÂœvĂŠĂœÂ…ÂˆVÂ…ĂŠĂ“}ĂŠĂƒ>ĂŒĂ•Ă€>ĂŒiĂƒĂŠUĂŠĂŽ}ĂŠvˆLĂ€i i>ĂŒĂŠ1 tablespoon olive oilĂŠÂˆÂ˜ĂŠ>ĂŠvÂ?>“iÂŤĂ€ÂœÂœvĂŠV>ĂƒĂƒiĂ€ÂœÂ?iĂŠ `ÂˆĂƒÂ…ĂŠ>˜`ĂŠVÂœÂœÂŽĂŠ1 large thinly sliced onionĂŠÂœĂ›iÀÊ>ĂŠ “i`ÂˆĂ•Â“Â‡Â?ÂœĂœĂŠÂ…i>ĂŒĂŠvÂœĂ€ĂŠxĂŠÂ“ÂˆÂ˜Ă•ĂŒiĂƒĂŠĂŒÂœĂŠĂƒÂœvĂŒi˜]ĂŠĂƒĂŒÂˆĂ€Ă€ÂˆÂ˜}ĂŠ ÂœVV>ĂƒÂˆÂœÂ˜>Â?Â?Þ°Ê ``ĂŠ1 tablespoon chopped fresh parsley, 1 tablespoon snipped fresh chivesĂŠ>˜`ĂŠ2 crushed garlic cloves]ĂŠ>˜`ĂŠĂƒĂŒÂˆĂ€ĂŠĂŒÂ…Ă€ÂœĂ•}Â…ĂŠĂŒÂ…iĂŠÂœÂ˜ÂˆÂœÂ˜ĂƒÂ°ĂŠ,iÂ“ÂœĂ›iĂŠĂŒÂ…iĂŠ ÂœÂ˜ÂˆÂœÂ˜ĂŠÂ“ÂˆĂ?ĂŒĂ•Ă€iĂŠvĂ€ÂœÂ“ĂŠĂŒÂ…iĂŠV>ĂƒĂƒiĂ€ÂœÂ?iĂŠ`ÂˆĂƒÂ…ĂŠĂœÂˆĂŒÂ…ĂŠ>ĂŠĂƒÂ?ÂœĂŒĂŒi`ĂŠ ĂƒÂŤÂœÂœÂ˜Â°ĂŠ ÂœĂ›iĂ€ĂŠĂŒÂ…iĂŠLÂœĂŒĂŒÂœÂ“ĂŠÂœvĂŠĂŒÂ…iĂŠ`ÂˆĂƒÂ…ĂŠĂœÂˆĂŒÂ…ĂŠ500g thickly sliced potatoes ĂŒÂ…i˜ ĂƒÂŤĂ€ÂˆÂ˜ÂŽÂ?iĂŠ40g dried split peasĂŠ>˜`ĂŠ >ĂŠĂŒÂ…ÂˆĂ€`ĂŠÂœvĂŠĂŒÂ…iĂŠÂœÂ˜ÂˆÂœÂ˜ĂŠÂ“ÂˆĂ?ĂŒĂ•Ă€iĂŠÂœĂ›iĂ€ĂŠĂŒÂ…iĂŠÂŤÂœĂŒ>ĂŒÂœiĂƒÂ°ĂŠ ``ĂŠĂŒÂ…iĂŠ ˜iĂ?ĂŒĂŠÂ?>ĂžiĂ€ĂŠÂœvĂŠ5 sliced carrotsĂŠ>˜`ĂŠVÂœĂ›iĂ€ĂŠĂœÂˆĂŒÂ…ĂŠ40g dried split peasĂŠ>˜`ĂŠÂœÂ˜iÂ‡ĂŒÂ…ÂˆĂ€`ĂŠÂœvĂŠĂŒÂ…iĂŠÂœÂ˜ÂˆÂœÂ˜ĂŠÂ“ÂˆĂ?ĂŒĂ•Ă€i°Ê/ÂœÂŤĂŠĂœÂˆĂŒÂ…ĂŠ >ĂŠÂ?>ĂžiĂ€ĂŠÂœvĂŠ2 sliced parsnipsĂŠĂŒÂ…iÂ˜ĂŠ40g dried split peas >˜`ĂŠĂŒÂ…iĂŠĂ€i“>ˆ˜ˆ˜}ĂŠĂŒÂ…ÂˆĂ€`ĂŠÂœvĂŠĂŒÂ…iĂŠÂœÂ˜ÂˆÂœÂ˜ĂŠÂ“ÂˆĂ?ĂŒĂ•Ă€i°Ê*ÂœĂ•Ă€ĂŠÂˆÂ˜ĂŠ 1 litre hot vegetable stockĂŠ>˜`ĂŠLĂ€ÂˆÂ˜}ĂŠĂŒÂœĂŠĂŒÂ…iĂŠLœˆÂ?°Ê

SUPERFOODÊ >ÀÀ Ìà ,i`ÕViÊÌ iÊ i>Ì]ÊV ÛiÀÊ> `Êà iÀÊv ÀÊÎäÊ ÕÌiÃ°Ê ,i ÛiÊÌ iÊ `Ê> `ÊV Êv ÀÊ>ÊvÕÀÌ iÀÊÓäÊ ÕÌiÃÊ ÀÊ Õ Ì ÊÌ iÊÛi}iÌ>L iÃÊ>ÀiÊÌi `iÀÊ> `ÊÌ iÊÃ>ÕViÊ >ÃÊ Ì V i i`°Ê-iÀÛiÊi>V Ê« ÀÌ ÊÜ Ì Ê1 tablespoon soured creamÊ ÊÌ «°Ê COOK’S TIPS ★ / iÊ`À i`Êë ÌÊ«i>ÃÊV Ê ÊÌ iÊV>ÃÃiÀ iÊÃÌ V ]Ê> `Ê Ã ÊÌ iÀiÊ ÃÊ Ê ii`ÊÌ Ê«Ài à > Ê ÀÊ«Ài V ÊÌ i ° ★ -iÀÛiÊÌ iÊV>ÃÃiÀ iÊÜ Ì Ê>ÊÃÌi> i`Ê}Àii ÊÛi}iÌ>L iÊ ÃÕV Ê>ÃÊLÀ VV ]Êë >V Ê ÀÊÃ>Û ÞÊV>LL>}i°

Honey-braised carrots with petit pois Serves 4 Preparation 5 minutes Cooking 12 minutes

Each serving providesÊUÊ£ÎÇ V> ÊUÊÎ}Ê«À Ìi Ê UÊ£x}ÊV>ÀL Þ`À>ÌiÃÊ vÊÜ V Ê£{}ÊÃÕ}>ÀÃÊUÊn}Êv>ÌÊ vÊÜ V ÊÎ}ÊÃ>ÌÕÀ>ÌiÃÊUÊx}Êv LÀi * >ViÊ500g whole baby carrotsÊ Ê>ÊÃ>ÕVi«> Ê> `Ê>``Ê 15g butter, 1 tablespoon olive oil, 3 tablespoons hot vegetable stock, ½ teaspoon grated nutmegÊ> `Ê 1½ tablespoons runny honey°Ê À }ÊÌ Ê>Êà iÀ]ÊV ÛiÀÊ > `ÊV Êv ÀÊnÊ ÕÌiÃÊ ÀÊÕ Ì ÊÌ iÊV>ÀÀ ÌÃÊ>ÀiÊ ÕÃÌÊ Ìi `iÀ°Ê ``Ê125g frozen petit poisÊÌ ÊÌ iÊ«> Ê> `Ê i>ÌÊ Ì À Õ} Êv ÀÊ£ ÓÊ ÕÌiðÊ-iÀÛiÊÌ iÊV>ÀÀ ÌÃÊ}>À à i`Ê Ü Ì Ê1 tablespoon snipped fresh chives.

COOK’S TIPS ★ vÊL>LÞÊV>ÀÀ ÌÃÊ>ÀiÊ ÌÊ>Û> >L i]ÊÕÃiÊ >À}iÊ iÃÊ> `Ê VÕÌÊÌ i Ê Ê > vÊÜ `Ì Ü>ÞÃÊ> `Ê i }Ì Ü>Þð ★ -iÀÛiÊ>ÃÊ>Êà `iÊ` à ÊÌ ÊÀ >ÃÌÊLiivÊ ÀÊÛi à ÊÌ Ê V « i i ÌÊÌ i ÀÊÀ V Ê i>ÌÊv >Û ÕÀðÊ

Brown rice, lentil and carrot salad Serves 4 Preparation 10 minutes Cooking 35 minutes

Each serving providesÊUÊ£ÎÇ V> ÊUÊÎ}Ê«À Ìi Ê UÊ£x}ÊV>ÀL Þ`À>ÌiÃÊ vÊÜ V Ê£{}ÊÃÕ}>ÀÃÊUÊn}Êv>ÌÊ vÊÜ V ÊÓ}ÊÃ>ÌÕÀ>ÌiÃÊUÊx}Êv LÀi

Ê150g brown riceÊ Ê>ÊÃ>ÕVi«> Ê Ê300ml hot vegetable stockÊ> `ÊL ]ÊV ÛiÀi`]Êv ÀÊÎäÊ ÕÌiÃÊ ÀÊ Õ Ì ÊÌi `iÀÊ> `ÊÌ iÊÃÌ V Ê ÃÊ>Là ÀLi`°Ê ÕÌÊ3 carrots Ì Ê£ ÓV ÊV Õ ÃÊ> `ÊL ÊÜ Ì Ê200g broccoli florets v ÀÊ£äÊ ÕÌiÃÊ ÀÊÕ Ì ÊÌi `iÀ°Ê,i ÛiÊÌ iÊÀ ViÊvÀ ÊÌ iÊ i>ÌÊ> `Ê>``Ê>Ê150g can green lentilsÊÌ ÊÌ iÊÀ Vi°Ê-Ì ÀÊ Ê}i Ì ÞÊ> `Ê> ÜÊÌ ÊV °Ê-Ì ÀÊÌ iÊV i`ÊÛi}iÌ>L iÃÊ

19

Ì ÊÌ iÊÀ ViÊÜ Ì Ê1 tablespoon finely chopped sun-dried tomatoes°Ê > iÊ>Ê`ÀiÃà }ÊÜ Ì Ê2 tablespoons olive oil, 2 tablespoons sesame oil, 1 tablespoon balsamic vinegar, 2 teaspoons finely grated fresh root ginger > `Ê>Ê`>Ã Ê vÊreadymade hot pepper sauce°Ê-Ì ÀÊÌ iÊ `ÀiÃà }Ê> `Ê2 tablespoons chopped parsleyÊ Ì ÊÌ iÊ À ViÊ ÝÌÕÀi°Ê-«À iÊ1 tablespoon sesame seedsÊ ÛiÀÊ Ì iÊÃ> >`Ê> `ÊÃiÀÛi°Ê COOK’S TIPS ★ / ÊV Ê`À i`Ê i Ì Ã]Ê« >ViÊ£xä}Ê}Àii Ê i Ì ÃÊ Ê L }ÊÜ>ÌiÀÊ> `Êà iÀÊv ÀÊÓxÊ ÕÌiÃÊÕ Ì ÊÌi `iÀ°Ê

À> ÊLiv ÀiÊ>`` }ÊÌ ÊÌ iÊÀ Vi°Ê ★ vÊÌ iÊÀ ViÊ ÃÊ ÌÊV i`ÊÌ À Õ} ÊLÞÊÌ iÊÌ iÊÌ iÊÃÌ V Ê ÃÊ>Là ÀLi`]Ê>``Ê>Ê ÌÌ iÊ ÀiÊ ÌÊÃÌ V Ê ÀÊL }ÊÜ>ÌiÀÊ > `ÊV Ì ÕiÊV }ÊÕ Ì ÊÌi `iÀ°Ê, ViÊÛ>À iÃÊ ÊV }Ê Ì iÊ>VV À` }ÊÌ ÊÌ iÊ>}iÊ> `ÊÛ>À iÌÞÊ vÊÌ iÊ}À> ð ★ > `ÞÊv ÀÊ>ÊLÕvviÌ]ÊÌ ÃÊÃ> >`ÊV> ÊLiÊÃÌ Ài`Ê ÛiÀ } ÌÊ ÊÌ iÊvÀ `}i°Ê ÌÊÜ ÊÌ>ÃÌiÊiÛi ÊLiÌÌiÀÊÜ i ÊLÀ Õ} ÌÊL>V Ê Ì ÊÀ ÊÌi «iÀ>ÌÕÀiÊ> `ÊÌ iÊv >Û ÕÀÃÊ >ÛiÊ vÕÃi`°

Sweet and sour noodles Serves 4 Preparation 10 minutes Cooking 10 minutes

Each serving providesÊUÊÎÎ{ V> ÊUÊÇ}Ê«À Ìi Ê UÊxÓ}ÊV>ÀL Þ`À>ÌiÃÊ vÊÜ V Ê£È}ÊÃÕ}>ÀÃÊUÊ£Ó}Êv>ÌÊ vÊÜ V ÊÓ}ÊÃ>ÌÕÀ>ÌiÃÊUÊx}Êv LÀi

Ê200g medium egg noodlesÊv ÀÊ{Ê ÕÌiÃÊ ÀÊ >VV À` }ÊÌ ÊÌ iÊ«>V iÌÊ ÃÌÀÕVÌ Ã°Ê Ê> Ì iÀÊ«> ]Ê i>ÌÊ2 tablespoons vegetable oil ÛiÀÊ>Ê } Ê i>ÌÊ> `Ê >``Ê3 thinly sliced carrotsÊ> `Ê1 sliced leek°Ê-Ì À vÀÞÊ v ÀÊÎÊ ÕÌiÃ°Ê >} > ÞÊà ViÊ6 spring onionsÊ> `Ê>``Ê Ì ÊÌ iÊ«> ÊÜ Ì Ê2 chopped garlic clovesÊ> `Ê1 chopped mild green chilli°Ê-Ì À vÀÞÊv ÀÊ£Ê ÕÌi°Ê ``Ê1 teaspoon ground cumin, 1 tablespoon light soy sauceÊ> `Ê 2 teaspoons runny honeyÊ> `ÊÃÌ ÀÊv ÀÊ> Ì iÀÊ£Ê ÕÌi°Ê ``ÊÌ iÊ ` iÃÊ> `ÊÃÌ ÀÊ}i Ì ÞÊÌ Ê i>ÌÊÌ À Õ} °Ê ``Ê 1 teaspoon whole cumin seedsÊLiv ÀiÊÃiÀÛ }.

COOK’S TIPS ★ ` ÕÃÌÊÌ iÊ iÛi Ê vÊV Ê i>ÌÊÌ ÊÞ ÕÀÊ«ÀiviÀi ViÊÜ Ì Ê `]Ê i` Õ Ê ÀÊ ÌÊV iðÊÊ ★ ÀÊ>Ê i>ÀÌ iÀÊ i> Ê>``Ê ivÌ ÛiÀÊV i`Ê i>Ì]Ê ÀÊÌ Ê Ã ViÃÊ vÊ« À Ê ÀÊV V i Êv iÌÊÃÌ À vÀ i`Ê Ê£ÊÌ>L ië Ê Ûi}iÌ>L iÊ ]ÊÜ i Ê>`` }ÊÌ iÊ ` iðÊ

SOUPS, STARTERS & SNACKS

21

Chicken and rice broth with shredded omelette Sesame oil, juicy chicken and vitamin-rich pak choi are just three of the good-for-you ingredients in this delectable soup. Laced with strips of proteinpacked omelette, it is a perfect light meal.

Serves 4 Preparation 15 minutes Cooking 35 minutes Each serving providesÊUÊΣx V> Ê UÊÓÓ}Ê«À Ìi ÊUÊÓÓ}ÊV>ÀL Þ`À>ÌiÃÊ vÊÜ V Êx}ÊÃÕ}>ÀÃÊUÊ£È}Êv>ÌÊ vÊÜ V Ê Î}ÊÃ>ÌÕÀ>ÌiÃÊUÊÓ}Êv LÀi ALTERNATIVE INGREDIENTS UÊ,i>`Þ «Ài«>Ài`ÊÃÌ À vÀÞÊV V i ÊÃÌÀ «ÃÊ are available in the chiller cabinets at supermarkets. If you cannot find any, use the same quantity of chicken breast and cut it into small slices.

UÊ ÊÃÕ ]Ê ÀÊ ÕÃÌ>À`Ê}Àii Ã]Ê is delicious instead of pak choi.

Alternatively, replace with purple sprouting broccoli and allow an extra 1 minute cooking time in step 4.

SUPERFOOD EGGS Two medium eggs will provide 100 per cent of your recommended daily amount of vitamin B12. Researchers believe this vitamin may help to retain mental alertness and protect against Alzheimer’s disease. Eggs are also rich in protein and other key nutrients.

1 small onion 2 celery sticks 2 carrots 2 tbsp vegetable oil 1 tbsp sesame oil 250g stir-fry chicken strips

75g brown rice 2 garlic cloves, crushed 1.2 litres hot chicken stock 2 eggs 250g pak choi 2 spring onions

Thinly slice the onion and chop the celery into 1cm chunks. Cut the carrots into 5mm sticks. Heat 1 tablespoon vegetable oil and the sesame oil in a large saucepan. Add the chicken and cook over a high heat for 1 minute. Stir in the rice, garlic, onion, celery and carrots.

Cook for 1 minute more.

1

Add the hot chicken stock and bring back to the boil, then reduce the heat. Cover and simmer for 30 minutes or until the chicken and vegetables are cooked and the rice is tender.

2

Meanwhile, heat the remaining 1 tablespoon vegetable oil in a frying pan over a high heat. Beat the eggs together and pour them into the pan. Cook over a high heat for 1 minute, tilting the pan and lifting the edges of the omelette as the egg sets. Remove from the pan, roll up the omelette and slice into 1cm wide strips.

3

Slice the pak choi and shred the spring onions. When the soup is cooked, add the pak choi and spring onions, bring back to a simmer and cook for 1 minute more. Season to taste, add the omelette rolls and ladle into four bowls to serve.

4

COOK’S TIPS ★ To wash and prepare pak choi, swish the head in a bowl of water.

Rinse between the leaves with running water then shake well. This keeps the head intact and makes slicing easy. Trim off the base and slice as required.

22

SOUPS, STARTERS & SNACKS

Beetroot > ` cranberry L ÀÃV Ì Cranberry juice brings sweetness and fruity goodness to red cabbage and purple beetroot in a soup that is full of vitamins and antioxidants.

Wholemeal bread makes a tasty accompaniment.

Serves 4 Preparation 5 minutes Cooking 10 minutes

1 onion 2 celery sticks 1 tbsp olive oil 2 garlic cloves, crushed pinch of ground mace 300g red cabbage 500g cooked beetroot 600ml hot chicken stock 600ml cranberry juice drink 1 tsp red wine vinegar or cider vinegar 4 tbsp plain yogurt 2 tbsp snipped chives Each serving providesÊUÊÓÎÇ V> Ê UÊÈ}Ê«À Ìi ÊUÊ{ä}ÊV>ÀL Þ`À>ÌiÃÊ vÊ Ü V Ê£Ç}ÊÃÕ}>ÀÃÊUÊÈ}Êv>ÌÊ vÊÜ V Ê £}ÊÃ>ÌÕÀ>ÌiÃÊUÊx}Êv LÀi ALTERNATIVE INGREDIENTS UÊ1ÃiÊvÀià ÊLiiÌÀ ÌÊ ÃÌi>`Ê vÊ V i`°Ê7>à ]ÊÌÀ ]Ê«ii Ê> `Ê` ViÊ xää}ÊvÀià ÊLiiÌÀ ÌÊ> `Ê>``Ê ÌÊÌ ÊÌ iÊ Ê ÝÌÕÀiÊ ÃÌi>`Ê vÊÌ iÊV>LL>}iÊ ÊÃÌi«ÊÓ°Ê ``ÊÌ iÊÃÌ V Ê> `ÊÜ>ÌiÀ]Ê LÀ }ÊÌ ÊÌ iÊL ÊÌ i ÊÀi`ÕViÊÌ iÊ i>Ì]Ê V ÛiÀÊ> `Êà iÀÊv ÀÊ£äÊ ÕÌiÃ°Ê ``Ê Ì iÊV>LL>}iÊ> `ÊVÀ> LiÀÀÞÊ Õ ViÊ`À Ê > `ÊV Ì ÕiÊvÀ ÊÃÌi«ÊÓ° UÊ/ÀÞÊ« i}À> >ÌiÊ Õ ViÊ`À Ê ÃÌi>`Ê vÊVÀ> LiÀÀÞÊv ÀÊ>ÊÃÌÀ }iÀÊÃÜiiÌ Ã ÕÀÊ Ã Õ«°Ê VÀi>ÃiÊÌ iʵÕ> Ì ÌÞÊ vÊÛ i}>ÀÊ Ì ÊÓ ÎÊÌi>ë Ã]ÊÌ>ÃÌ }Ê>ÃÊÞ ÕÊ>``]Ê Ì ÊL> > ViÊÌ iÊÃÜiiÌiÀÊvÀÕ ÌÊ Õ Vi°

£Ê

«ÊÌ iÊ Ê> `Ê` ViÊÌ iÊVi iÀÞ°Ê i>ÌÊÌ iÊ ÛiÊ Ê Ê>Ê >À}iÊ Ã>ÕVi«> Ê ÛiÀÊ>Ê } Ê i>ÌÊ> `Ê>``ÊÌ iÊ ]ÊVi iÀÞ]Ê}>À VÊ> `Ê >Vi°Ê-Ì ÀÊÌ iÊÛi}iÌ>L iÃÊ> `ÊÀi`ÕViÊÌ iÊ i>ÌÊÌ Ê i` Õ ]ÊÌ i ÊV ÛiÀÊ > `ÊV Êv ÀÊ{Ê ÕÌiÃÊ ÀÊÕ Ì ÊÌ iÊÛi}iÌ>L iÃÊLi} ÊÌ Êà vÌi ° i ÞÊà Ài`ÊÌ iÊÀi`ÊV>LL>}iÊ> `Ê` ViÊÌ iÊLiiÌÀ Ì°Ê ``ÊÌ iÊV>LL>}iÊ Ì ÊÌ iÊ«> Ê> `ÊV ]ÊÃÌ ÀÀ }]Êv ÀÊ£Ê ÕÌi°Ê ``ÊÈää Ê ÌÊV V i Ê ÃÌ V Ê> `ÊÌ iÊVÀ> LiÀÀÞÊ Õ ViÊ`À °Ê-Ì ÀÊ ÊÌ iÊLiiÌÀ ÌÊ> `ÊLÀ }ÊÌ ÊÌ iÊ L °Ê,i`ÕViÊÌ iÊ i>ÌÊÌ Ê Ü]Êà ÊÌ >ÌÊÌ iÊà իÊà iÀÃÊÃÌi>` Þ°Ê ÛiÀÊ > `ÊV Êv ÀÊ£äÊ ÕÌið

2

ÎÊ

-Ì ÀÊ ÊÌ iÊÛ i}>À]ÊÃi>à ÊÌ ÊÌ>ÃÌiÊ> `Ê >` iÊÌ iÊÃ Õ«Ê Ì Êv ÕÀÊ L Ü Ã°Ê/ «Êi>V ÊÃiÀÛ }ÊÜ Ì Ê£ÊÌ>L ië Ê vÊÞ }ÕÀÌÊ> `ÊëÀ iÊ Ü Ì ÊV Ûið

COOK’S TIPS ★Ê ÕÌÊÀi`ÊV>LL>}iÊ Ì ÊÃ ÀÌÊv iÊÃ Ài`ÃÊLÞÊÃ V }Ê ÌÊ Ì ÊÃ ÊÜi`}iÃÊ > `ÊÌ i Êv i ÞÊÃ V }ÊÌ iÊÜi`}iÃÊqÊÌ iÊV>LL>}iÊÃ Õ `ÊÌ i Êv> Ê>«>ÀÌ°

★ 6>VÕÕ «>V i`ÊV i`ÊLiiÌÀ ÌÊ ÃÊ>ÊLÀ > ÌÊÃÌ ÀiVÕ«L >À`Ê }Ài` i ÌÊ Ü Ì Ê>Ê }Êà i vÊ vi°Ê ÌÊÜ À ÃÊÜi Ê ÊÌ ÃÊÀiV «iÊqÊ ÕÃÌÊ > iÊÃÕÀiÊ ÌÊ ÃÊ ÌÊ Ì iÊ `Ê«ÀiÃiÀÛi`ÊÜ Ì ÊÛ i}>ÀÊ ÀÊ>ViÌ VÊ>V `°Ê vÊÕà }ÊvÀià ÊLiiÌÀ Ì]Ê V «Ê> ÞÊ >À}iÊLiiÌÃÊ Ê > v]ÊÌ i ÊL Êv ÀÊÓäÊ ÕÌiÃÊ ÀÊÕ Ì ÊÌi `iÀ°

SUPERFOOD RED CABBAGE

>LL>}iÊLi }ÃÊÌ ÊÌ iÊLÀ>Ãà V>Ê v> Þ]Ê> }ÊÜ Ì Ê ÀÕÃÃi ÃÊëÀ ÕÌÃ]Ê LÀ VV Ê> `ÊÜ>ÌiÀVÀiÃÃ°Ê ÌÊ ÃÊLÕÀÃÌ }Ê Ü Ì Ê> Ì Ý `> ÌÊ ÕÌÀ i ÌÃ]Ê> `Ê> Ã Ê «À Û `iÃÊÛ Ì> Ê Ê> `Ê ÊÛ Ì> Ã]Ê ÃÕV Ê>ÃÊv >Ìi°Ê/ iÀiÊ ÃÊà iÊiÛ `i ViÊ Ì Ê ÊLÀ>Ãà V>ÃÊÜ Ì Ê>ÊÀi`ÕVi`ÊÀ Ã Ê vÊ }iÌÌ }ÊV> ViÀ]ÊiëiV > ÞÊV> ViÀÊ vÊÌ iÊ ` }iÃÌ ÛiÊÌÀ>VÌ°