5-a-day Recipes

| 05 May, 2024

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We all know we should eat five portions of fruit & veg a day, but how often do we actively remember? To make it easier for you, we have gathered five delicious recipes from our friends at Good Food that are all packed with fruit & veg to help you hit the 5-a-day mark.

You can find all the recipes below in the Nutracheck app. Just head to 'My Meals' > 'Good Food' and search the recipe name.

Pasta with tomato & hidden veg sauce

Serves 4 – 381 kcals per serving Pasta with tomato & hidden veg sauce

Kcals 381
Fat 2.5g
Sat fat 0.6g
Carbs 74.4g
Sugar 21.3g
Fibre 10.1g
Protein 13g
Salt 0.56g

See the recipe in app here

Ingredients

  • 1 tsp olive oil
  • 1 large onion, chopped
  • 2 celery sticks, chopped
  • 2 carrots, chopped
  • 1 leek, chopped
  • 2 peppers, deseeded and chopped
  • 2 cans chopped tomatoes with garlic
  • 1 tbsp each caster sugar and balsamic vinegar
  • 300g dried pasta shapes
  • Parmesan, shaved, and rocket, to serve (optional)

Method

  1. Heat the oil in a large non-stick saucepan and gently cook the onion, celery, carrots and leek until soft, about 20 mins. Add the peppers and cook for 10 mins more, then tip in the tomatoes, sugar and vinegar. Simmer for at least 20 mins – the longer the better.
  2. Cook the pasta following pack instructions. Meanwhile, blitz the sauce with a hand blender until smooth, season and return to the heat to keep warm while the pasta cooks. Drain the pasta and toss through the sauce. Serve in bowls topped with shaved Parmesan and rocket leaves, if you like.

Source: Good Food



Tandoori tilapia with spicy sweet potato mash & tomato salad

Tandoori tilapia with spicy sweet potato mash & tomato salad

Serves 4 - 391 kcals per serving

Kcals 391
Fat 3.3g
Sat fat 0.8g
Carbs 66.2
Sugar 26.1g
Fibre 13.4g
Protein 28.7g
Salt 0.67g

See the recipe in app here

Ingredients

  • 4 tilapia fillets
  • 1 tbsp tandoori paste
  • 1kg sweet potatoes, cut into small chunks
  • 4 carrots, chopped
  • 2 garlic cloves, sliced
  • 1 red chilli, deseeded and chopped

For the salad

  • 8 tomatoes, chopped
  • Small red onion, thinly sliced
  • Small bunch coriander, roughly chopped

Method

  1. Coat the tilapia fillets with the tandoori paste and set aside. Put the sweet potatoes, carrots and garlic in a large pan of salted water. Bring to the boil and cook for 10 mins or until tender. Drain well, then allow to steam-dry for a few mins. Add the chilli to the pan and mash everything together with some seasoning. Cover and keep warm.
  2. Heat the grill to high. Grill the tilapia for 8-10 mins or until cooked through. Meanwhile, mix the salad ingredients together and serve alongside the tilapia and mash.

Source: Good Food



Herb & garlic pork with summer ratatouille

Herb & garlic pork with summer ratatouille

Serves 4 - 337 kcals per serving

Kcals 337
Fat 12.4g
Sat fat 3.3g
Carbs 25g
Sugar 16.3g
Fibre 6.2g
Protein 32.5g
Salt 0.49g

See the recipe in app here

Ingredients

  • 2 tsp rapeseed oil
  • 2 red onions, halved and sliced
  • 2 peppers (any colour), diced
  • 1 large aubergine, diced
  • 2 large courgettes, halved and sliced
  • 2 garlic cloves, chopped
  • 400g can chopped tomatoes
  • 2 tsp vegetable bouillon
  • 1 thyme spig
  • Handful basil, stalks chopped, leaves torn and kept separate

For the pork

  • 475g pork tenderloin, fat trimmed off, cut into 2 equal pieces
  • 2 garlic cloves, crushed
  • 1 tbsp thyme leaves, plus a few sprigs to decorate
  • 1 tsp rapeseed oil
  • Brown rice or new potatoes, to serve

Method

  1. Heat the oil in a large non-stick pan and fry the onions for 5 mins or until softened. Stir in the peppers, aubergine, courgettes and garlic, and cook, stirring, for a few mins. Tip in the tomatoes and 1 can of water, then stir in the bouillon, thyme and basil stalks. Cover and simmer for 20 mins or until tender. Stir through the basil leaves.
  2. Meanwhile, rub the pork with the garlic, then scatter with the thyme and some black pepper, patting it so it sticks all over. Heat the oil in a non-stick frying pan and cook the pork for about 12 mins, turning frequently so it browns on all sides, until tender but still moist. Cover and rest for 5 mins.
  3. To serve, slice the pork and serve with the ratatouille, some brown rice or new potatoes and some extra thyme.

Source: Good Food



5-a-day burger

Serves 2 – 814 kcals per serving 5-a-day burger

Kcals 814
Fat 40.6g
Sat fat 11.4g
Carbs 82.1g
Sugar 20.2g
Fibre 17.6g
Protein 28.6g
Salt 1.87g

See the recipe in app here

Ingredients

For the peach ketchup

  • 1 tsp rapeseed oil
  • 1 shallot, chopped very small
  • 1 garlic clove, crushed
  • 213g can peaches in juice, drained
  • 1 tsp brown sugar
  • 1 tbsp cider vinegar
  • 1 tsp salt
  • 1 tsp soy sauce
  • ¼ tsp cinnamon
  • ½ tsp mild curry powder

For the burgers

  • 1 tbsp dried porcini mushrooms
  • 1 tbsp oil
  • 200g button mushrooms, chopped small
  • 215g can butter beans, drained
  • 1 garlic clove, crushed
  • 2 ciabatta rolls
  • 150g cherry tomatoes, halved
  • 1 tsp capers
  • Small bunch basil, chopped
  • 6 sundried tomatoes in oil, chopped plus 1 tbsp of the oil
  • 1 avocado, sliced
  • Juice ½ lemon
  • A few chives, chopped
  • Handful pea shoots
  • 50g mature cheddar cheese, sliced

Method

  1. Start by making the peach ketchup. Put the shallot and oil into a small saucepan over a medium-high heat for 4-5 mins or until sizzling and starting to soften. Add all the other ketchup ingredients bring to a simmer then take off the heat. Allow to cool briefly, then place into the bowl of a food processor. Blitz until smooth then pour everything back into the saucepan. Bring to the boil and reduce for 3-4 mins or until thick. Remove from the heat and set aside until needed.
  2. To make the burgers put the porcini mushrooms into a small bowl and pour over 1 tbsp boiling water and allow to steep until soft. Meanwhile, put 1 tsp of oil into another saucepan and cook the chopped button mushrooms until soft and all the liquid has evaporated. Chop the porcini mushrooms and add to the pan along with the butter beans. Remove from the heat and using a potato masher squish everything together until the butter beans are completely mashed and are thoroughly mixed with the mushrooms. Tip the mixture into a bowl and stir in a crushed garlic clove and season well with salt and pepper.
  3. When cool enough to handle, shape the bean and mushroom mix into 2 large burger patties and place on a plate ready for cooking.
  4. Heat oven to 180C/160C fan/gas 4. Cut each of the ciabatta rolls in half through the middle. Carefully pull out a little of the bread from the middle of the bottom half of each roll, leaving the crust in tact. You just want to make a little extra space here for the salad. Tear the bread you have pulled out into small chunks and place onto a baking tray along with the cut halves of the rolls. Place in the oven for 5-6 mins or until warmed through and the bread pieces are a little drier.
  5. To make the panzanella-style salad put the toasted pieces of bread into a bowl along with the cherry tomatoes, capers, sundried tomatoes and the oil. Season with salt and pepper.
  6. Lay the avocado halves on a plate, pour over the lemon juice and sprinkle with the chives.
  7. Heat the remaining oil in a large non-stick frying pan and cook the bean and mushroom burgers for 3-4 mins on each side, try not to turn them too much as they can break up a little, if they do just push them back together with a spatula.
  8. To build the burger, fill the cavity in each of the bottom halves of the burger buns with the panzanella salad. Balance the burger on top of the salad, then top with the cheese, followed by the peashoots, and avocado. Spread the peach ketchup on the top pieces of the roll to finish. Serve immediately with any remaining ketchup on the side to dip.

Source: Good Food



Cumin roast veg with tahini dressing

Serves 4 – 447 kcals per serving Cumin roast veg with tahini dressing

Kcals 447
Fat 22.1
Sat fat 3.3g
Carbs 45.8g
Sugar 24.4g
Fibre 18.1g
Protein 18.6g
Salt 0.49g

See the recipe in app here

Ingredients

  • 3 large carrots, roughly chopped
  • 3 peeled raw beetroots, roughly chopped
  • 1 sweet potato, sliced
  • 3 red onions, cut into wedges
  • 250g cauliflower florets
  • 1 tsp cumin seeds
  • 2 tbsp rapeseed oil
  • 1 tbsp balsamic vinegar
  • 2-3 tbsp chopped mint
  • 2-3 tbsp chopped coriander
  • 400g can chickpeas
  • 2 hard-boiled eggs, halved
  • 100g young spinach leaves

For the dressing

  • 3 tbsp tahini
  • 1 tbsp crunchy peanut butter
  • 1 lemon, zested and juiced
  • 1 tsp ground coriander
  • 1 garlic clove, finely grated

Method

  1. Heat oven to 200C/180C fan/gas 6. Tip all of the vegetables into a large roasting tin. Add the cumin seeds, oil and balsamic vinegar, then toss together. Roast for 45-50 mins until the veg is tender and starting to char.
  2. Meanwhile, mix the tahini and peanut butter with the lemon juice, coriander, garlic and about 4-5 tbsp water to make a dressing.
  3. When the veg is ready, leave to cool a little. Add the mint, coriander, lemon zest and chickpeas, then toss well.
  4. Serve with the eggs, some dressing and spinach.

Source: Good Food



Article provided by Good Food

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