7-a-day
For a long while now the World Health Organization has been recommending five portions of fruit and vegetables per day. However, in the last few years, research has shown that if you can increase that to seven portions a day (with one portion equalling 80g) then you significantly reduce your risk of cancer, cardiovascular disease and death from any cause. To help you reach your “seven-a-day” here are some delicious fruit- and vegetable-rich recipes including: baked stone fruit with nut seed mix; vegetarian tikka masala; pesto cauliflower pizza; vegie-packed frittata; za’atar roasted cauliflower, chickpea and kale salad; greens bowl with pesto yoghurt; teriyaki vegetable tray bake; mushroom and pea risotto; roasted pumpkin and cauliflower soup; and a cacao berry smoothie.
Raw Mango Spring Rolls
Recipe / Lisa Guy
These fresh and tasty raw mango spring rolls make a wholesome starter or lunch. This dish delivers plenty of antioxidant and anti-inflammatory compounds that help reduce oxidative damage in the body and lower the risk of chronic disease.
Makes: 6
6 sheets ricepaper
Handful fresh mint, chopped, 6 large mint leaves set aside
1 medium carrot, shredded
1 medium beetroot, shredded
1 cucumber, seeds removed, thinly sliced
1 ripe avocado, sliced
1 medium ripe mango, sliced
Dipping sauce of choice
Pour some warm water in a medium frying pan.
Place ricepaper sheets in the water until they start to soften — don’t leave them in for too long.
Place the sheet on a chopping board, place a mint leaf in the middle then top with some carrot, beetroot, chopped mint, cucumber and a slice of avocado and mango.
Fold one end over, then fold in the sides, and roll it up tightly. Place on a serving plate.
Serve with a dipping sauce.
Vegetarian Tikka Masala with Cauliflower Rice
Recipe / Lisa Guy
This wholesome Indian curry is an excellent way to get four servings of vegetables with your dinner. When it comes to liver-loving foods, brassicas are definitely at the top of the chart. Cauliflower contains key nutrients such as sulphur and selenium needed to support liver function and detoxification. You will also get a good dose of folate, calcium and protective antioxidants including beta-carotene and lycopene in this
