Optimum Nutrition magazine Autumn 2018 PREVIEW

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ON YOUR PLATE Super Slaw: Blitz Your Way to 5 A Day by Jill Greenwood is packed with recipes showing how to create combinations of micro-chopped vegetables. ‘Toppers’ for each recipe help balance the slaw by adding vital protein, fats, and flavour, while ‘morphs’ allow you to transform your slaw and keep it evolving throughout the week Jill says: “Who would have thought that pizza could be good for your skin? If you follow the topper tip for this slaw you can achieve the flavour of pizza, but without maxing your calorie quota for the day. Research shows that tomatoes help protect against sunburn and skin ageing caused by the effects of UV exposure. This is all down to the antioxidant lycopene (which gives tomatoes their red colour). It is most effective when heated.” Makes 4 large portions Ingredients • 2 courgettes • 1 large tub (around 250 g) of mini tomatoes • 1 red onion • ½ red chilli, deseeded • 1 garlic clove • 1 tbsp dried oregano • 1–2 tbsp tomato purée • 3–4 tbsp red wine vinegar • Sea salt • Wraps to serve (optional) Method Place the courgette in a food processor and pulse the button until chopped. Remove any extra chunky pieces and pop back in if you need to (courgette is a tricky customer for a consistent chop!). Place in a waiting bowl. Repeat with the tomatoes. They will blitz in seconds, so avoid overpulsing. Hand-chop the onion, chilli and garlic into thin slices and add to the mix. Sprinkle with oregano and mix. Squeeze the tomato purée over the mix and add the vinegar. Depending how the mixture stirs, you may need to add a little extra vinegar. Mix well and sprinkle with sea salt. 16 OPTIMUM NUTRITION | AUTUMN <strong>2018</strong>
ON YOUR PLATE Jill says: “Hummus is a staple in most fridges these days and a way of adding some protein and good fats to dishes. For an extra Middle Eastern feel, add purple olives or dry-cured black olives. “In the Middle Ages, cumin seed was thought to enhance love and fidelity, so it is said to have been carried by wedding guests as a sign of luck. It has a pungent flavour, which works well with tahini and chickpeas.” Makes 4 large portions Ingredients • 1 broccoli, cut into quarters • 2 courgettes • 6 olives (black or purple) • 3 carrots • 1 tbsp wholegrain mustard • 2 tbsp olive oil • 2 tbsp hummus • 4 tbsp cider vinegar • ½ tsp ground cumin • Sea salt Method Place the central chopping attachment into the bowl of the processor. Place the broccoli in the bowl and replace the lid. Pulse until thickly chopped, then tip into a waiting bowl. Add the courgettes and olives and pulse until small chunky pieces before adding to the broccoli in the bowl. Next, change your chopping tool to the flat ‘chopper’ blade. If you prefer, you can chop by hand, grater, or a spiraliser for a lovely ribbon effect. Feed the carrots into the opening at the top while turning the food processor on until thinly sliced. Add to the mix. Put the mustard, olive oil, hummus and vinegar into an empty jam jar. Place the lid on and shake vigorously. This will be a thick consistency — if you need to thin it, add a little more vinegar. Pour over the slaw and mix well. Sprinkle with the cumin and sea salt. Morph your slaw | Hummus Kebab • Pan-fry cubed chicken pieces for 5–7 minutes, or skewer the meat and grill for 8 minutes. • Pile the slaw and chicken on to a flat bread. • Top with natural yoghurt and a sprinkle of cumin. AUTUMN <strong>2018</strong> | OPTIMUM NUTRITION 17
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Optimum Nutrition magazine Autumn 2018 PREVIEW

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