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Summer Vegetable Traybake

Summer Vegetable Traybake

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I used a few wrinkly peppers, tomatoes, our teeny courgettes growing in the garden and some stale bread to make this delicious bake showing that food should never be wasted.

 

SUMMER VEGETABLE TRAYBAKE

Joanne Iceton
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Course Main Course, Side Dish

Ingredients
  

  • rapeseed or olive oil for drizzling or use whatever oil you have
  • 2 peppers cut into chunks
  • 2 courgettes cut into chunks (I used 5 baby courgettes here)
  • 4 spring onions sliced into 2cm lengths (or use 1 onion cut into wedges)
  • 1-2 garlic cloves sliced (or 1-2 tsp. garlic paste)
  • 1/2 - 1 tsp. chilli powder optional
  • 400 g tomatoes roughly chopped or whole cherry tomatoes (or 1 x 400g tin chopped tomatoes)
  • 2 tbsp. balsamic/red wine vinegar
  • Handful fresh basil leaves torn into pieces or 2 tbsp. pesto
  • 4 - 5 thick slices stale bread I used cornbread Stale bread is drier and absorbs more of the delicious juices
  • 50 g mature cheese grated

Instructions
 

  • Oven 180c.
    Prepare the vegetables. Add the peppers, courgettes, onions, garlic and chilli powder, if using, in an ovenproof baking tray. Drizzle over some oil, toss together and season. Bake for 15 mins until the veg starts to char and soften.
  • Toss in the tomatoes, vinegar and half the basil leaves or pesto, mix well and return to the oven for 5 - 10 mins whilst you cut the bread into cubes and grate the cheese.
  • Once the tomatoes start to char, scatter the bread cubes over the top. Press down using the back of a spoon or your hand if you are careful so some of the bread is submerged in the juices. Sprinkle over the cheese then return to the oven until the bread toasts and the cheese melts (5 - 10 mins), Scatter the remaining basil leaves or pesto over to serve.

Notes

If you want to create a whole composite meal containing protein as well as veg and starchy food, add a drained tin of pulses at the same time as the tomatoes (butter beans would be good) or press dents in the mixture after adding the bread, then crack in 4 - 6 eggs (you may need a larger traybake pan) and cook until the egg whites are set and the yolk is to your liking.
Try swapping the basil/pesto for 2 tsp. dried oregano, the mature cheese for cubed feta and add a handful of olives for a Greek flavour.
To give this Mexican flavours, add 2 tsp. cumin, 1 tsp. ground coriander and serve with chopped fresh coriander

The recipes are free to everyone to use (please give credits to us if you choose to use them), and always will be, but our non-profit organisation incurs many costs to keep it running. If you would like to help keep it going, please consider giving a donation. If you feel inspired to try more, why not invest in our Recipe Collection, available online or from our Eco Market. 

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Nutritional Benefits:

 

Adding a range of vegetables not only adds flavour, different textures and colour but most importantly, provides a wider variety of nutrients.

Peppers are a rich source of vitamin C, E and B6 and again have anti-cancer properties.

Onions of all types (standard, red, shallots, leeks and spring onions) contain vitamin C and compounds which have anti-cancer,  anti-inflammatory and antibacterial properties, and may reduce the risk of heart disease as well as regulating insulin response (insulin resistance is often a precursor to developing type 2 diabetes).

Tomatoes contain vitamins C and E, anticancer properties and may ease  symptoms of asthma. Cooking tomatoes concentrate the compounds making it easier for the body to absorb it. Also, adding fat (as in olive or vegetable oil) boosts the absorption further.

BBQ Beany Baskets

BBQ Beany Baskets

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A simple dish that is full of flavour.

BBQ BEANY BASKETS

Joanne Iceton
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Course Side Dish, Snack

Ingredients
  

  • 1 tbsp. unrefined rapeseed oil or use whatever oil you have
  • 1 red onion, or 4 spring onions chopped
  • 1 pepper chopped
  • 2-3 cloves garlic crushed (or use 2-3 tsp. garlic paste)
  • 1 tbsp. smoked paprika
  • 1 tsp. mustard
  • 1 tbsp. brown sugar/honey/maple syrup
  • 1 tbsp. Worcestershire sauce
  • 1 tbsp. balsamic vinegar
  • 1 400 g can pulses kidney, butter, cannellini, borlotti, chickpeas etc.
  • 400 g can chopped tomatoes or 400g tomatoes, chopped - about 4 medium
  • 4 - 8 wholewheat tortilla wraps
  • 100 g mature cheese grated

Instructions
 

  • Oven 170c.
  • Chop the onion and pepper into small similar sized pieces to the pulses.
  • Add the oil to a pan then sauté the veg (cook on a medium heat without colouring until softened).
  • Add the garlic, paprika, mustard, sugar type, Worcestershire sauce and balsamic vinegar. Stir to coat then add the pulses and tomatoes, bring to a boil then simmer for at least 10mins..
  • Meanwhile, cut the tortillas in half then fold into a cone. Fold over the bottom half of the cone then press into a greased muffin tin opening out the top to create a basket.
    Bake for 10 - 15 mins until they crisp and firm up. Watch them carefully as you do not want them to burn. Once cooked, remove from the oven and leave in the tin.
  • Once the mixture is cooked, fill the baskets with the chilli and top with grated cheese.

Notes

If vegetarian, simply omit the Worcestershire sauce, as this contains anchovies
If wished, you may add 100g chopped chorizo or bacon at step 3.
The bean base can also be served as a side, or stirred through pasta eaten hot, or as a cold salad.

The recipes are free to everyone to use (please give credits to us if you choose to use them), and always will be, but our non-profit organisation incurs many costs to keep it running. If you would like to help keep it going, please consider giving a donation. If you feel inspired to try more, why not invest in our Recipe Collection, available online or from our Eco Market. 

Thank you

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Nutritional Benefits:

Tomatoes contain vitamins C and E, anticancer properties and may ease symptoms of asthma. Adding fat (as in olive or vegetable oil) boosts the absorption of the valuable antioxidant lycopene and vitamins further as well as cooking.

Pulses are little nuggets of protein, soluble and insoluble fibre (which can help prevent strokes, heart disease and the rapid rise of blood sugars; ideal for diabetics), potassium (helps to balance body fluids), iron, zinc and many B vitamins.
Peppers are a rich source of vitamin C, E and B6 and again have anti-cancer properties.

The sulphur compounds in garlic which create its odour also offer many health benefits from minimising the risk of heart disease, certain cancers (colon, stomach and prostrate), can help to prevent stomach ulcers and is a natural antibiotic, antiviral and antifungal food.

Pizza Peppers

Pizza Peppers

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This recipe uses all of the flavours of a pizza without the refined carbohydrates of a traditional pizza as well as increasing nutritional benefits (see below).

PIZZA PEPPERS

Joanne Iceton
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Course Main Course, Side Dish, Snack
Servings 4 pepper halves

Ingredients
  

  • 2 tsp. tomato puree
  • 4 tsp. water
  • Pinch dried oregano
  • 2 peppers
  • 4 free range eggs beaten
  • 8 cherry tomatoes halved
  • 4 tsp. sweetcorn about 25g either canned or frozen
  • 2 - 4 spring onions
  • 2 mushrooms chopped
  • 8 black olives pitted and sliced
  • 50 g mature cheese grated

Instructions
 

  • Oven 200c
  • Mix the tomato puree with the water and oregano and set aside. Cut the peppers in half vertically leaving the stalk intact if you can and remove the seeds and membrane.
  • Spread the puree mixture inside of the peppers. Nestle in a baking tin so they are snug and unlikely to tip.
  • Beat the eggs then pour into the peppers. Divide the chopped and sliced vegetables between each pepper ‘cup’ then top with the grated cheese.
  • Bake for 10 - 15 mins until the eggs are set. Serve with new or jacket potatoes and side salad if wished.

Notes

You can vary the fillings; red onions, pepperoni, courgette, peas, chillies, the choice is yours.
Feel free to leave out the tomato puree base or change it for pesto.
I made some of these using dairy free cheese with the same results.

The recipes are free to everyone to use (please give credits to us if you choose to use them), and always will be, but our non-profit organisation incurs many costs to keep it running. If you would like to help keep it going, please consider giving a donation. If you feel inspired to try more, why not invest in our Recipe Collection, available online or from our Eco Market. 

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Nutritional Benefits:

Eggs are an excellent all round food offering protein and amino acids needed by the body for it to repair itself. They contain many nutrients including vitamin A to benefit eye health, vitamin B12 (fighting depression and tiredness), vitamins D and K (keeping bones strong), iron, zinc, omega 3’s and choline (a nutrient needed for the development of memory and learning in the brain). Studies show that egg consumption can help to prevent chronic age related conditions like heart disease, eye degeneration, memory loss and loss of muscle mass. 

Peppers are an excellent source of vitamin C (building immunity) and anti-cancer antioxidants.

Tomatoes are full of vitamin C, antioxidants which are cancer preventative, potassium (essential for maintaining fluid balance and muscle/nerve function) and compounds which prevent blood clots.

Cheese is an excellent source of protein, vitamin D, calcium (needed for strong bones) as well as other various vitamins and minerals. Recent research has shown that they have little effect on the heart or risks of strokes like previously thought. In fact, the fatty acids in dairy foods may help lower the risk of type 2 diabetes. However, it should not be eaten in vast amounts but certainly as part of a healthy diet.

Cauliflower Rice Paella

Cauliflower Rice Paella

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This recipe is a take on a vegetarian paella but using cauliflower instead of rice. This dish is ideal if you need to cut down on carbohydrate intake or just wish to increase your plant food consumption.

CAULIFLOWER RICE PAELLA

Joanne Iceton
A low carb alternative to traditional paella
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Course Main Course

Ingredients
  

  • 1 head cauliflower about 500g made into cauliflower ‘rice’
  • 1 tbsp. oil
  • 1 red or yellow pepper chopped
  • 5 spring onions or 1 onion, sliced
  • 2 medium tomatoes chopped
  • 1 400 g can chickpeas drained
  • 100 g frozen peas
  • 2-3 garlic cloves crushed (or 2-3 tsp. garlic paste)
  • 2 tsp. smoked paprika
  • 1/4 tsp sea salt
  • Small handful fresh parsley chopped (or use 2 tsp. dried)

Instructions
 

  • Wash all of the vegetables and rinse the starchy liquid from the chickpeas.
  • Prepare all of the veg beforehand as you will need everything to hand.
  • To make the cauliflower rice, either grate the whole head including the stalk, or break into florets and pulse in a food processor until it forms a grain like texture. Be careful not to leave the processor running as the cauliflower will turn to a paste.
  • Add the oil to a large frying pan and heat on high. Toss in the peppers, spring onions, tomatoes, chickpeas and peas stirring constantly for 5 mins.
  • Stir in the garlic, paprika and salt until all the veg is coated. Add the cauliflower rice to the pan stirring constantly.
    Cook for 5 - 10 mins until just softened. You don’t want to overcook this dish as soggy cauliflower appeals to no-one. Scatter over the parsley and serve with lemon wedges if wished.

Notes

Alternatives instead of the chickpeas:
  • Add 300g diced chicken or vegetarian alternative after you add the oil. Cook thoroughly before adding the veg and proceed with the rest of the recipe.
  • You may add 100g chopped chorizo at the same stage as the veg to give an even smokier flavour.
  • Try 200g prawns at the same stage with 50g chopped chorizo.

The recipes are free to everyone to use (please give credits to us if you choose to use them), and always will be, but our non-profit organisation incurs many costs to keep it running. If you would like to help keep it going, please consider giving a donation. If you feel inspired to try more, why not invest in our Recipe Collection, available online or from our Eco Market. 

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Nutritional Benefits

Cauliflower is part of the cruciferous vegetable family (also called the brassica family) which includes broccoli, cabbage, brussels, kale etc. Studies suggest that cruciferous vegetables are an excellent source of natural antioxidants as well as good suppliers of essential vitamins (especially vitamin C which help boost immunity and vitamin K which helps to keep the skeletal system healthy and with blood clotting), carotenoids, soluble fibre, minerals, omega 3 fatty acids, folate and phenolic compounds. Brassica vegetables have the ability to help prevent chronic diseases including cardiovascular diseases, type 2 diabetes, neurodegenerative disorders and various forms of cancers and more. The antioxidants have the ability to reduce what is called oxidative stress and the presence of free radicals in our body. Free radicals have the potential to cause inflammation, neurodegenerative disorders such as Alzheimer’s and Parkinson’s disease, increase the signs of ageing and cell changes which can lead to cancer.
Chickpeas are full of fibre (essential for good digestive health and helps to lower the risk of heart disease), protein (helps in cell repair) folate, potassium and magnesium (helps to protect against heart disease).
Peppers are a rich source of vitamin C (for healthy cells and to absorb iron), E (for healthy cells and circulation) and B6 and again have anti-cancer properties.
Onions of all types are truly a superfood containing vitamin C and compounds which have anti-cancer, anti-inflammatory and antibacterial properties, helps to reduce the risk of heart disease as well as regulating insulin response (insulin resistance is often a precursor to developing type 2 diabetes).
The sulphur compounds in garlic which create its odour also offer many health benefits from minimising the risk of heart disease, certain cancers (colon, stomach and prostrate), can help to prevent stomach ulcers and is a natural antibiotic, antiviral and antifungal food.
The various vegetables bring vitamins, minerals, antioxidants and soluble fibre which help the body to function and prevent so many diseases and health conditions.

Broccoli, Chicken and Nut Stir Fry

Broccoli, Chicken and Nut Stir Fry

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This is a simple and quick meal to put together for and easy tea. The nuts give this dish extra texture but also the added bonus of protein and heart healthy monounsaturated fats, however, please feel free to omit them if wished. You may also substitute the chicken for a vegetarian alternative or omit altogether.

BROCCOLI, CHCKEN & NUT STIR FRY

Joanne Iceton
A slightly sweet and sour stir fry dish
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Course Main Course
Servings 4 people

Ingredients
  

Sauce

  • 1.5 tbsp. cornflour or you could use plain flour
  • 4 tbsp. light soy sauce
  • 1.5 tbsp. rice/cider vinegar
  • 2 small oranges juiced (or 100ml orange juice)
  • 2 tsp. honey

Stir fry

  • 100 g mixed unsalted nuts optional
  • 1 tbsp. rapeseed oil
  • 300 g boneless chicken cut into chunks
  • 1 onion sliced or 4 spring onions
  • 1 large broccoli head cut into small florets and stalk sliced
  • 2 red/yellow peppers sliced
  • 1 green pepper sliced (or 100g green beans, trimmed or mangetout)
  • 300 g brown rice
  • 600 ml chicken/vegetable stock

Instructions
 

  • Prepare the ingredients. Remember to use the whole of the broccoli to avoid waste; wash and trim the very end of the stalk, cut off the florets then slice the stalk vertically into similar sized pieces to the peppers.
  • Add the cornflour to a small bowl with the soy sauce. Stir until the flour is mixed in then add the remaining sauce ingredients. Set aside.
  • Tip the rice in a pan with the stock. Bring to a boil then cover and simmer for 10-15 mins until the stock is absorbed. Take off the heat and leave in the pan to keep warm.
  • Meanwhile, cook the rest of the dish. If using the nuts, heat a frying/sauté pan/wok then add them stirring continually until lightly brown. Set aside.
  • Add the oil to the same pan and heat to medium/high. Add the chopped chicken and stir fry until lightly browned. Add the sliced onions then the broccoli, peppers and green beans/mangetout if using with a splash of water stirring occasionally whilst cooking for another 5 - 10 mins until the chicken is cooked. I find it cooks quicker when covered.
  • Stir the sauce mixture (as the cornflour will have settled to the bottom of the bowl) and tip into the stir fry. Stir until the sauce thickens then add the nuts.
  • Serve with the cooked brown rice.

Notes

The nuts add a different texture, but feel free to omit.

The recipes are free to everyone to use (please give credits to us if you choose to use them), and always will be, but our non-profit organisation incurs many costs to keep it running. If you would like to help keep it going, please consider giving a donation. If you feel inspired to try more, why not invest in our Recipe Collection, available online or from our Eco Market. 

Thank you

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Nutritional Benefits

Cruciferous vegetables such as broccoli are an excellent source of natural antioxidants as well as essential vitamins (especially vitamin C which help boost immunity and vitamin K which helps to keep the skeletal system healthy and aids blood clotting), soluble fibre, minerals, omega 3 fatty acids and phenolic compounds. Broccoli also has the advantage of being a great source of calcium helping to build and protect bones and folate needed for cell reproduction, making red blood cells and preventing birth defects such as spina bifida. Cruciferous vegetables have the ability to help prevent chronic diseases, including cardiovascular diseases, type 2 diabetes, various forms of cancers and more. The antioxidants have the ability to reduce what is called oxidative stress and the presence of free radicals in our body. Free radicals have the potential to cause inflammation, neurodegenerative disorders such as Alzheimer’s and Parkinson’s disease, increase the signs of ageing and cell changes which can lead to cancer.
Chicken is packed with B vitamins, zinc (helps to fight infection and increase resistance to coughs and colds, helps to control fluctuating hormones an keep the heart healthy), sulphur and selenium. Like all meats, it is a source of protein, essential for growth and repair of cells. It is also a good source of tryptophan; an amino acid which is used to make serotonin (a brain chemical) which induces sleep and helps to ease stress.
Peppers are a rich source of vitamin C (for healthy cells and to absorb iron), E (for healthy cells and circulation) and B6 and again have anti-cancer properties.
Onions of all types are truly a superfood containing vitamin C and compounds which have anti-cancer, anti-inflammatory and antibacterial properties, help to reduce the risk of heart disease, as well as regulating insulin response (insulin resistance is often a precursor to developing type 2 diabetes).
Brown rice retains the bran layer and cereal germ which offers most of the nutrients; insoluble fibre, vitamin B1, magnesium and phosphorous amongst others. Starchy complex carbohydrates help to boost levels of serotonin in the brain which helps to regulate sleep and mood. Magnesium also helps to reduce stress and relaxes muscles (including the lungs so it may help to relieve the symptoms of asthma).

Sweetcorn Salsa

Sweetcorn Salsa

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This salsa is great as a side or stirred through rice or pasta to make a salad.

SWEETCORN SALSA

Joanne Iceton
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Servings 4 people

Ingredients
  

  • 1 small red onion finely chopped
  • 2 limes zested and juiced (4 tbsp)
  • 2 tbsp. sweet chilli sauce
  • 1 red pepper chopped
  • 1 - 2 avocados peeled, stoned and chopped
  • 320 g sweetcorn cooked if frozen
  • 100 g goat or feta cheese cubed
  • Small handful fresh coriander finely chopped

Instructions
 

  • Cook the sweetcorn if frozen.
  • Add the chopped onion to a bowl with the lime juice, zest and sweet chilli sauce. Leave to let the acid in the lime juice, soften and take the edge off the onion.
  • Prepare the rest of the ingredients. Once the sweetcorn is cooked, drain and rinse under cold water until cooled then add to the onion mixture along with the remaining ingredients, mix well and serve with extra lime wedges.

Notes

This salsa will keep for up to 5 days in a sealed container in the fridge.

The recipes are free to everyone to use (please give credits to us if you choose to use them), and always will be, but our non-profit organisation incurs many costs to keep it running. If you would like to help keep it going, please consider giving a donation. If you feel inspired to try more, why not invest in our Recipe Collection, available online or from our Eco Market. 

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Nutritional Info
As sweetcorn is a wholegrain it has similar benefits to other wholegrain foods with additional antioxidants, vitamins, minerals, complex carbohydrates and phytonutrients all which work together to prevent disease. Eating more wholegrains may help to prevent type 2 diabetes, heart disease and certain cancers.
Peppers are a rich source of vitamin A supporting healthy eyes and skin, vitamin C to boosts immunity and wound healing and vitamin B6 and again have anti-cancer properties. Red peppers have 14 times more beta carotene (an antioxidant) than green. Beta carotene works with vitamin C to destroy harmful free radicals which destroy cells and potentially cause problems such as heart disease and cancer.
Avocados may be high in fat, but they are monounsaturated fats which help to protect the heart. The oleic acid contained in monounsaturated fats can lower the risk of breast cancer. They contain fat soluble vitamins A and E which are essential for the fatty body parts such as skin, brain, eyes, heart and liver. They are also a good source of B vitamins, vitamin C, iron, magnesium and potassium.
Onions of all types (standard, red, shallots, leeks and spring onions) are truly a superfood containing vitamin C and compounds which have anti-cancer, anti-inflammatory and antibacterial properties, help to reduce the risk of heart disease as well as regulating insulin response (insulin resistance is often a precursor to developing type 2 diabetes).

Mexican Nachos

Mexican Nachos

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An ideal snack to accompany a movie night (or a side). The salad is great to have on it’s own and if you have any left over, pop it in a lunchbox to have the next day in a pitta bread.

MEXICAN NACHOS

Joanne Iceton
A combination of Mexican salad and nachos, what's not to love?
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Ingredients
  

Salad

  • 2 large tomatoes chopped
  • 1 red pepper chopped
  • 6 spring onions sliced
  • 150 g frozen sweetcorn cooked
  • 100 g black olives sliced
  • 400 g can kidney beans drained and rinsed
  • 2 avocados peeled and chopped
  • Handful coriander chopped
  • Dressing
  • Zest and juice of 1 lime approx. 30ml
  • 60 ml unrefined rapeseed oil
  • 1 garlic clove crushed (or 1 tsp. minced garlic)
  • 1 tsp. cumin
  • 1/2 tsp minced chilli/chilli flakes
  • 1/4 tsp. salt

Nachos

  • 6 wholewheat tortillas
  • 1/2 tbsp. rapeseed oil
  • 1 tsp. smoked paprika
  • 1/4 tsp salt
  • 100 g cheese grated (use whichever you prefer)

Instructions
 

  • Add all of the salad ingredients to a bowl. Mix the dressing ingredients (I find this easier to use a small jar and give it a good shake) and pour over the salad. Set aside
  • Stack the tortillas then cut them in half. Cut again into quarters then eighths making triangle shapes. Pop in a bowl, drizzle with the oil and using your hands, toss to coat. Sprinkle the paprika and salt a little at a time so as to distribute well.
  • Pop on a greased baking tray and bake at 180c for 5 mins. Remove from the oven, spoon over some of the salad (about half), sprinkle with the cheese then return to the oven to warm through the salad and melt the cheese (5 - 10 mins). Serve with soured cream and salsa if wished.

The recipes are free to everyone to use (please give credits to us if you choose to use them), and always will be, but our non-profit organisation incurs many costs to keep it running. If you would like to help keep it going, please consider giving a donation. If you feel inspired to try more, why not invest in our Recipe Collection, available online or from our Eco Market. 

Thank you

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Nutritional Benefits

Tomatoes contain vitamins C and E, anticancer properties and may ease symptoms of asthma. Adding fat (as in olive or vegetable oil) boosts the absorption of the valuable antioxidant lycopene and vitamins further as well as cooking.
Peppers are a rich source of vitamin C (for healthy cells and to absorb iron), E (for healthy cells and circulation) and B6 and again have anti-cancer properties.
Kidney beans (like all pulses) offer energy giving carbohydrates, protein, soluble fibre, vitamin B1, folate, phosphorous, potassium and iron. Kidney beans also contain a mineral (molybdenum) which destroys sulphites. Sulphites are used as a preservative in many foods and many individuals, especially asthmatics are sensitive to them.
As sweetcorn is a wholegrain, it has similar benefits to other wholegrain foods with additional antioxidants, vitamins, minerals, complex carbohydrates and phytonutrients all which work together to prevent disease. Eating more wholegrains helps to prevent type 2 diabetes, heart disease and certain cancers.
The sulphur compounds in garlic which create its odour also offer many health benefits from minimising the risk of heart disease, certain cancers (colon, stomach and prostrate), can help to prevent stomach ulcers and is a natural antibiotic, antiviral and antifungal food.
Cumin like most spices is anti-inflammatory, antibacterial, may help digestion and contain valuable antioxidants that are cancer preventative.
Chilli is another native and traditional ingredient and have high levels of antioxidants, may help to relieve pain and joint problems and rich in vitamin C.
Cheese is an excellent source of protein, vitamin D, calcium (needed for strong bones) as well as other various vitamins and minerals. There is still a lot of conflicting advice on eating saturated fats in dairy foods but recent research has shown that they have little effect on the heart or risks of strokes. Like many foods, they should not be eaten in vast amounts but certainly as part of a healthy diet.

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Jewelled Spiced Rice

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I absolutely LOVE Christmas; that feeling of goodwill to others, extra family time, decorations, snug nights in, Christmas films and being able to share more food with people I love. The colours and flavours of this Jewelled Spiced Rice are so reminiscent of the bright colours and flavours of this festive month that I secretly call this Christmas Rice.

Enjoy – Jo x

JEWELLED SPICED RICE

Joanne Iceton
A lightly spiced rice dish
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Course Side Dish
Servings 4 people

Ingredients
  

  • 300 g brown rice
  • 650 ml vegetable stock
  • 1/4 tsp. turmeric
  • 1 tbsp. vegetable oil
  • 1 1/2 tsp ground cumin
  • 1 tsp cardamom seeds
  • 1 cinnamon stick
  • 2 peppers
  • 50 g sweetcorn
  • 50 g peas
  • 1 x carrot
  • 1/2 pomegranate or use 40g dried cranberries
  • 1 orange
  • 1 400 g can chickpeas
  • Handful walnuts or shelled pistachios optional
  • Handful chopped parsley

Instructions
 

  • Grate the carrot, remove the pomegranate seeds, chop the peppers and the nuts. Zest the orange (grate the peel) and slice half, juicing the other half.
    Weigh the rice, peas and sweetcorn then drain the chickpeas.
    Press the cardamom seeds between two spoons to crush.
  • Add 1 tbsp. oil to a wide pan then add the cumin, turmeric, whole cinnamon stick and cardamom seeds. Toast on a medium heat for 5 mins until aromatic then add the peppers, sweetcorn, peas, carrot, chickpeas and walnuts if using.
    Stir for a few minutes then add the rice. Stir to coat the rice in the spices then add the stock.
  • Bring to a boil then simmer for 15 mins. Remove from the heat leaving covered and set aside for 5 mins. The rice will absorb the stock.
  • Once the stock is absorbed, stir through the orange juice and zest then remove the cinnamon stick and cardamom seeds.
  • Toss through the pomegranate seeds and chopped parsley then serve with slices of orange.

Notes

This recipe is based on a Persian rice, but I have added extra vegetables for more nutrients and to create the bounty of colours as well as swapping the pistachios for walnuts and brown rice for white.
Traditional Persian rice is cooked for longer to create an almost burnt crust called Tahdig. The Tahdig base can comprise of sliced Lavash bread, thinly sliced potatoes or mixing a portion of the rice with some natural yogurt. Alternatively, you can continue cooking for 20-30 mins.
Enjoy - Jo x

The recipes are free to everyone to use (please give credits to us if you choose to use them), and always will be, but our non-profit organisation incurs many costs to keep it running. If you would like to help keep it going, please consider giving a donation. If you feel inspired to try more, why not invest in our Recipe Collection, available online or from our Eco Market. 

Thank you

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Nutritional Benefits:

Brown rice retains the bran layer and cereal germ which offers most of the nutrients; insoluble fibre, vitamin B1, magnesium and phosphorous amongst others. Starchy complex carbohydrates help to boost levels of serotonin in the brain which helps to regulate sleep and mood. Magnesium also helps to reduce stress and relaxes muscles (including the lungs so it may help to relieve the symptoms of asthma). It is also ‘nuttier’ than white rice so retains a bite to it so please do not think it will need further cooking.

Chickpeas are full of fibre (essential for good digestive health), protein (helps in cell repair) folate, potassium and magnesium (helps to protect against heart disease).

Peppers are a rich source of vitamin C, E and B6 and again have anti-cancer properties.

Carrots are full of alpha and beta carotenes (antioxidants which help prevent heart disease, reduce the risk of certain cancers, lower the risk of infections and mop up free radicals; unstable molecules produced by the body in response to the environment, stress etc. which can cause harm to the body and cell malformation). Beta carotene is converted by the body into vitamin A; essential for growth, boosting immunity and healthy eyesight. As vitamin A is a fat soluble vitamin, cooking with a little oil helps the body to absorb more of this nutrient.

Peas are packed with several B vitamins (including folate), vitamin C, iron, phosphorous and manganese as well as a great source of soluble fibre. Peas contain more protein than any other vegetable so are a good choice for vegetarians. Research has shown that folate levels are often low in people with depression and anxiety so peas may help with this.

As sweetcorn is a wholegrain it has similar benefits to other wholegrain foods with additional antioxidants, vitamins, minerals, complex carbohydrates and phytonutrients all which work together to prevent disease. Eating more wholegrains may help to prevent type 2 diabetes, heart disease and certain cancers.

This recipe also contains cumin, cardamom and cinnamon which are anti-inflammatory, antibacterial, help digestion and contain valuable antioxidants that are cancer preventative.

The addition of walnuts not only adds crunch but is a protein source, rich in vitamin E and omega 3 fats essential for a healthy nervous system (brain). They also offer many B vitamins.

Although this recipe contains 7 different vegetables/fruits, the amounts do not cover the recommended 5 a day but contribute towards it.

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Brunch Pizzas

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A quick dish which can be made in less than 30 minutes

PITTA PIZZAS

Joanne Iceton
A quick and simple dish
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Course Main Course, Snack

Ingredients
  

  • 1 pepper chopped
  • 200 g cherry tomatoes halved
  • 2 spring onions sliced
  • 100 g cooked ham chopped (optional)
  • 100 g baby mushrooms sliced
  • 100 g tinned sweetcorn or frozen but defrosted
  • Handful basil/spinach/rocket leaves
  • 1 tbsp. unrefined oil e.g. rapeseed or olive
  • 4 - 6 wholemeal pitta breads
  • 4 - 6 free range eggs
  • 100 g cheese grated

Instructions
 

  • Oven 200c.
  • Chop and slice the vegetables and ham, if using. Add to a bowl with the sweetcorn and basil along with the oil then toss together.
  • Place the pitta breads on a well greased baking tray and share the vegetable mixture between them creating a ’ring’ with the mix. One at a time, crack the eggs into a small bowl, then drop into the centre of the vegetable ‘ring’ on the pittas.
  • Top with the grated cheese and bake at 200c for about 10 mins until your liking.
  • Serve on its own or with a side salad. Any extra topping will keep in the fridge for a few days. Try tossing with some salad leaves or pasta to eat cold.

Notes

You may substitute most of the ingredients if wished and make different versions:
ITALIAN - Spread the base with sundried tomato pesto, toss the vegetables with 1 tsp. dried oregano then proceed. You may used mozzarella if wished.
MEXICAN - Mix 2 tbsp. tomato puree with 2 tbsp. water. Add 1 tbsp. finely chopped coriander and a pinch of dried chillies. Spread this over the base. Add 200g tinned kidney beans, to the vegetable mixture, omitting the meat if wished, then proceed as above. .
GREEK - Mix 2 tbsp. tomato puree with 2 tbsp. water, 1/2 tsp. crushed garlic/garlic and 1/2 tsp dried oregano. Spread over the base. Add 100 chopped olives and 100g chopped feta to the vegetable mixture and proceed as above, omitting the grated cheese.
You may also swap the ham for chicken, chorizo or tuna

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Nutritional Benefits:

Adding a range of vegetables not only adds flavour, different textures and colour but most importantly, provides a wider variety of nutrients.
Peppers are a rich source of vitamin C, E and B6 have anti-cancer properties.
Onions of all types contain vitamin C and compounds which have anti-cancer, anti-inflammatory and antibacterial properties, helps to reduce the risk of heart disease as well as regulating insulin response (insulin resistance is often a precursor to developing type 2 diabetes).
The compounds in mushrooms not only help to boost the immune system but may help to prevent auto-immune diseases such as arthritis and lupus.
Tomatoes contain vitamins C and E, anticancer properties and may ease symptoms of asthma. Cooking tomatoes concentrate the compounds making it easier for the body to absorb it. Also, adding fat (as in olive or vegetable oil) boosts the absorption further.
The addition of cheese and eggs adds protein, essential for the body to make and repair all cells. Cheese offers calcium, important for strong bones and teeth.
Eggs offer so many nutrients from iron, zinc, B vitamins, vitamins A, D and K, choline and of course protein giving health benefits such as maintaining a healthy nervous system, boosting memory, helping to strengthen bones, combat fatigue and preventing heart disease, eye degeneration and loss of muscle mass. 
Along with the soluble fibre found in the vegetables, this dish also is a source of insoluble fibre from the wholemeal pitta breads, both essential for good digestive health.