advertisement
Updated 21 February 2017

Eat the rainbow? Here’s how…

We all know we need to eat a colourful range of fruit and veg for optimum wellbeing – but getting your quota of the good stuff daily can be a challenge.

0

Photo credits: Michael Le Grange, Sadiqah Assur, Myburgh du Plessis, Donna Lewis, Russell Smith, Jan Ras

RED

Flavourburst nectarine-and-tomato gazpacho

Blend 8 Flavourburst nectarines and 15 exotic tomatoes, 1 cup tomato juice, ½ red seeded chilli, juice of 1 lime and ½ large peeled and chopped cucumber until smooth. Season with sea salt and pepper to taste and 2 T olive oil. Divide the soup between 4–6 bowls and serve chilled topped with a mixture of sliced tomatoes, green chillies, nectarines, sliced spring onions, a handful of coriander and a drizzle of olive oil.

YELLOW

Pineapple-and-coconut salsa

Mix together: 1 ripe pineapple; peeled and roughly cut into chunks; 50g fresh coconut chunks, thinly sliced; 4 T granadilla pulp; 4 T coriander, roughly chopped; 1 finely chopped red chilli, juice of 2 lemons, juice of 2 limes, 4 T olive oil. Allow to stand for at least 15 minutes before serving. (Cook’s note: delicious with fish!)

GREEN

Get up-and-go green smoothie

For a bursting-with-goodness smoothie that serves 4, blend the following (adding more nut butter or lime juice as needed): 1 ripe banana, 2 peeled and halved kiwi fruit, ½ cup plain yoghurt, 1 ripe, peeled avo, 2 stoned dates, 1 T nut butter, 100 g baby spinach, a squeeze of lime juice. Or, save yourself the work and make Woolies’ Easy to Juice range your new best friend.

BLUE

Blueberry compote with soft cheese

Place a small saucepan over a medium to low heat. Add 3 125 g punnets of blueberries, 1 stick cinnamon, 2 star anise, 1 vanilla pod (split and seeds reserved), ½ t fennel seeds, 1 cup grenadine and bring to a gentle simmer. Leave to bubble away until the berries become plump, absorbing all the flavours. Spoon over creamy gorgonzola or mascarpone cheese and serve immediately. (Cook’s note: the spices in the compote punch up the flavours of the blueberries and the juices trickle beautifully over the creamy cheese in this deceptively easy dessert.)

INDIGO

Marinated grilled baby brinjals

Heat a griddle pan over a medium heat. Slice 500 g baby brinjals in half lengthways and brush with a little olive oil, season and grill on both sides until charred and cooked through. To make a dressing, combine: 190 ml olive oil, 1 T sugar, 4 thinly sliced garlic cloves, 4 T white wine vinegar, 2 T harissa paste, juice of 1 lemon, 1 T roughly chopped parsley, 1 T roughly chopped mint and freshly ground black pepper to taste. Toss the cooked baby brinjals in the dressing and allow to cool. (Cook’s note: serve as a side dish with lamb chops or on bruschetta with feta.)

VIOLET

Frozen grapes with dark chocolate

The easiest (and most delicious) way to eat this rainbow shade is to freeze 500 g seedless pink or red grapes for 8 hours, then melt 100 g of your favourite dark chocolate and drizzle over the grapes. Serve immediately.

ORANGE

Roasted baby carrots with fennel and sage Slice 1 fennel bulb into wedges and arrange on a baking tray with 200 g baby carrots. Drizzle with olive oil, dot with 100 g butter and sprinkle over a small handful of torn sage leaves. Season and roast at 180°C for 30 minutes. (Cook's note: serve warm with pork chops.)

Fill your fridge with Woolies’ freshest fruit and veg, and earn Discovery Vitality pointsfor making better choices.

 
NEXT ON HEALTH24X
advertisement

Live healthier

Here's some help... »

Combat childhood obesity Childhood obesity brings future health problems

3 ways to get young couch potatoes away from the screen

Are your children glued to their electronic devices? It might be time to start making some rules.

Time for a break? »

Stressful job leads to emotional burnout Work burnout tied to emotional eating

This is why you must take annual leave

Avoid burnout and use your annual leave to get some well-deserved rest. Your body and mind will thank you.