Recipes to hit your 5-a-day

Emma Brown - Nutritionist | 06 May, 2022

Do you sometimes forget to eat your fruit and veggies at breakfast and lunch? Well worry not, have one of these 5-a-day busting meals for dinner and you'll still smash your target for the day!

Cauliflower pizza

Cauliflower base veggie pizza

Serves 2 - 400 kcals per serving

5-a-day servings: 7

Kcals 400
Fat 15.4g
Sat fat 7g
Carbs 31.9g
Sugar 24.7g
Fibre 10.4g
Protein 33.4g
Salt 1.7g

Ingredients

  • 1 large cauliflower head
  • 2 medium eggs
  • Grated mozzarella
  • 2 tbsp grated parmesan
  • Salt and pepper to season
  • Low-cal cooking spray
  • ½ onion, finely diced
  • 2 garlic cloves, crushed
  • 400ml passata
  • 1 tsp dried basil
  • 100g lighter fresh mozzarella, sliced
  • 50g mushrooms, cut into quarters
  • 80g cherry tomatoes, quartered
  • 50g tinned pineapple, cut into chunks

Method

  1. Preheat the oven to 240°C/220°C Fan/Gas mark 8.
  2. Chop up the cauliflower head into individual florets, place in a food processor and blitz for 5-10 seconds, until chopped up into tiny pieces.
  3. Put the cauliflower in a large bowl and cover. Place in the microwave and cook on high for 5 minutes.
  4. Once the cauliflower has cooled a little, wrap it up in a tea towel and squeeze it out several times to try and remove as much of the moisture as possible.
  5. Return to the bowl and add the egg, grated mozzarella, parmesan and seasoning. Mix everything together using your hands until well combined.
  6. Cover a round baking tray with baking paper and pour the pizza dough onto it. Press it out into a thin, round pizza base. Bake in the oven for 10 minutes.
  7. Meanwhile, place a small frying pan over a medium-high heat and spray with the cooking oil. Add the onion and cook for 2-3 minutes until starting to soften.
  8. Add the garlic to the pan and cook for a further minute. Then add the passata, dried basil and season with salt and pepper. Reduce the heat to low and simmer for 5 minutes.
  9. Once the base has been cooking for 10 minutes, remove from the oven and top with the mozzarella slices.
  10. Finally, top with 180g vegetables of your choice – I'm going for mushrooms, cherry tomatoes and pineapple (controversial, I know!).
  11. Pop the pizza back in the oven and cook for a further 10-12 minutes until the veg has softened and the base has started to crisp up.
Courgetti bolognese

Courgetti bolognese

Serves 2 - 341 kcals per serving

5-a-day servings: 5.8

Kcals 341
Fat 13.7g
Sat fat 5.4g
Carbs 18.4g
Sugar 16.9g
Fibre 6g
Protein 35.7g
Salt 1.3g

Ingredients

  • 1 tbsp olive oil
  • 1 small onion, diced
  • 2 garlic cloves, crushed
  • 2 sticks of celery, chopped
  • 1 large carrot, grated
  • 1 tbsp tomato purée
  • 500g lean steak mince (5% fat)
  • 2x 400g tin chopped tomatoes
  • 150g cherry tomatoes, halved
  • 1 reduced-salt beef stock cube
  • Handful of fresh basil leaves
  • 2 tsp oregano
  • 2 large courgettes
  • 40g parmesan cheese, grated

Method

  1. Place a frying pan over a low-medium heat and spray with the cooking spray. Add the onion, garlic, celery and carrot and cook for 4-5 minutes until starting to soften.
  2. Add the tomato purée and cook for a further minute.
  3. Add the mince and cook for 3-4 minutes until browned all over, breaking up the mince as you do.
  4. Add the chopped tomatoes, cherry tomatoes, stock cube, half the basil, oregano and 250ml water and bring to the boil.
  5. Reduce the heat and simmer for 30 minutes.
  6. When the bolognese is almost done, cut the courgette into thin ribbons with a peeler or use a spiraliser. Cook in a pan of boiling water for 3-4 minutes.
  7. Serve the courgetti topped with the bolognese sauce and parmesan shavings. Garnish with fresh basil leaves.
Super salad

Super salad

Serves 2 - 375 kcals per serving

5-a-day servings: 5

Kcals 375
Fat 14.6g
Sat fat 3.3g
Carbs 45.3g
Sugar 19.8g
Fibre 9.6g
Protein 15.3g
Salt 1g

Ingredients

  • 100g quinoa, dried
  • ½ reduced salt vegetable stock cube
  • 300g cucumber, cut into chunks
  • 300g cherry tomatoes, halved
  • Large carrot, grated
  • 30g rocket
  • 1 tbsp olive oil
  • Juice of ½ a lime
  • ¼ tsp ground black pepper
  • ½ tsp dried Italian herbs
  • 50g of reduced-fat feta OR 100g grilled chicken breast

Method

  1. Bring 300ml of water to the boil in a small pan and add the stock cube.
  2. Once the stock cube has dissolved, add the quinoa, cover, reduce the heat and simmer for 12-15 minutes until the quinoa is no longer hard.
  3. Drain the quinoa and set aside in a bowl to cool.
  4. Meanwhile, make up the dressing by mixing together the olive oil, lime juice, salt, pepper and Italian herbs.
  5. Add the cucumber, tomatoes, carrot and rocket to the quinoa, drizzle over the dressing and mix well.
  6. Serve topped with feta or grilled chicken, depending on your preference.
Chickpea sweet potato curry

Chickpea & sweet potato curry

Serves 2 - 545 kcals per serving

5-a-day servings: 6

Kcals 545
Fat 7.7g
Sat fat 2.3g
Carbs 103.4g
Sugar 18.3g
Fibre 16.7g
Protein 20.1g
Salt 0.79g

Ingredients

  • 250g sweet potato, peeled
  • Low cal cooking spray
  • 1 small onion, diced
  • 2 garlic cloves, crushed
  • 2 tsp korma curry powder
  • 1 reduced-salt vegetable stock cube
  • 400g tin chopped tomatoes
  • 400g tin chickpeas, drained
  • 100g basmati rice, dried
  • 30ml half fat crème fraîche
  • Fresh coriander to garnish

Method

  1. Place a large frying pan over a medium heat.
  2. Chop the sweet potato into large chunks and dry fry for 10 minutes until starting to soften.
  3. Set aside to cool and then chop into 2cm square sized pieces.
  4. Spray the frying pan with cooking spray and add the onion and garlic. Cook for 4-5 minutes until the onion is starting to soften.
  5. Add the curry powder and cook for a further minute. Meanwhile, dissolve the stock cube in 450ml of boiling water.
  6. Add the chopped tomatoes, chickpeas, sweet potato and half the stock to the pan. Stir well, bring to the boil and simmer for 10 minutes or until it starts to reduce.
  7. When the liquid has reduced, add the remaining stock. Simmer for a further 10 minutes until the curry is nice and thick.
  8. Meanwhile, cook the rice according to the packet instructions.
  9. When ready to serve, remove from the heat and stir in the crème fraîche.
  10. Serve with the rice and fresh coriander.

Nutritionist Emma Brown (ANutr), MSc Human Nutrition is passionate about how food science applies to the human body, and how the nutrients in what we eat affect us and ultimately have an impact on our health.