Three Way Veg

Three Ways with Vegetables: Adding colour means adding a variety of nutrition to your plate. Here are my 3 simple ways to prepare tasty and healthy vegetables.

Roasted Vegetables: 

Serves: 2 portions Prep Time: 5 mins Cook Time: 30 mins

Ingredients:

• 1 red onion, roughly chopped
• red and yellow pepper, roughly chopped
• 1 courgette, roughly chopped
• ½ head cauliflower, cut into chunks
• 2 tbsp olive oil
• 1 clove of garlic, minced
• 1 tbsp mixed dried herbs
• Salt and pepper, to taste

Method:

1. Preheat oven to 180 degrees.
2. Place all the prepared vegetables in a large mixing bowl.
3. Pour in the olive oil, garlic, herbs and salt and pepper.
4. Toss all the vegetables around in the bowl until they are thoroughly mixed.
5. Tip the contents onto a roasting tray and pop them in the oven, stir every 10 minutes or so until they are browned.
6. Do this for around 30 minutes.

Stir-Fry Vegetables:

Serves: 2 portions Prep Time: 5 mins Cook Time: 10 mins

If you are short on time consider buying pre-chopped stir fry packs of frozen stir fry mixes in your local supermarket. These are very helpful for busy mid week meals. I sprinkle seeds over my stir fried vegetables for an extra bit if crunch.

Ingredients:

• 1 carrot, peeled and finely slices
• A handful of baby corn, sliced length-ways
• A handful of broccoli florets
• A handful of sugar snap peas
• A handful of shredded white cabbage
• 1 tbsp coconut oil or sesame oil
• 2 tbsp soy sauce

Method:

1. Heat the oil in a large wok or frying pan over a medium to high heat.
2. Add the vegetables and stir fry for about 5 minutes, add a splash of water if your wok becomes too dry, don’t add more oil.
3. Add the soy sauce and stir fry for 2 minutes or until the vegetables are cooked. minutes or so until they are browned.

Salad:

Serves: Dependent on how many portions Prep Time: 2 Mins Cook Time: 0

Ingredients:

• Base – rocket, spinach, kale, iceberg lettuce or a mixture of a few different types of leaves.
• Add – chopped cherry tomatoes, cucumber, spring onions, grated beetroot or carrot, sliced peppers (or whatever you have in your fridge).
• Herbs – mint, coriander or basil work well.
• Dressing – ½ lemon, juiced, 2 tbsp extra virgin olive oil plus salt and pepper.