Three easy recipes to get your five-a-day and much more by Mrs Crunch
HARVEST the best of autumn eating. With the temperatures dropping, it’s time to up your intake of fruit and veg.
Colourful fruits and veggies are packed with immune-system essentials to ward off winter colds and keep the family feeling tiptop. Here are three easy ways to ensure you get your five-a-day and much more.
BREAKFAST: Apple, orange & banana smoothie – 65p per serving
Serves 2
Prep 10mins
You need:
- 1 apple
- 1 orange
- 1 banana
- 120ml fresh orange juice
- 1 handful ice cubes, optional
Method: Peel the orange and remove as much of the white pith as possible with a sharp knife. Chop the orange into small rough chunks, discarding any pips.
Peel the banana and chop into slices.
Peel the apple with a knife or a swivel peeler. Chop the apple into small chunks and discard the core and pips.
Put all of the fruit, orange juice and ice (optional) into the blender. Blend for 20 seconds or until smooth.
Tip: Quick and easy to make, this is an ideal in-a-rush breakfast or pick-me-up drink. Throw in a handful of your other favourite fruits to change the flavour.
LUNCH: Bell pepper pizza – 55p per serving
Serves 8
Pre 5 min, cook 10 min
You need:
- 4 large bell peppers
- 1 jar spaghetti sauce
- 125g grated cheese
- 8 cherry tomatoes
- 1 pack Tenderstem broccoli
- 1 sprinkle red pepper flakes, or chilli flakes for more kick
- 1 sprinkle mixed herbs, to garnish
METHOD: Pre-heat your oven or toaster oven to 350°F/180°C.
Slice the peppers in half, remove the stalk and lay flat on a baking sheet.
Top with sauce, then add the cheese, broccoli and cherry tomatoes.
Bake for 10 minutes.
Add a pinch of red pepper or chilli flakes and mixed herbs to garnish and enjoy.
Tip: Ideal as a speedy lunch, these also make perfect party starters or playdate snacks for kids.
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DINNER: Thai pineapple and butternut squash curry – £1.59 per serving
Serves 4
Prep 10min, cook 40 min
You need:
- 1 tbsp vegetable oil
- 1 onion, chopped
- 4 tsp Thai red curry paste
- 1 butternut squash, peeled, deseeded and cut into chunks
- 200ml reduced-fat coconut milk
- 200ml vegetable stock
- 140g green beans
- 1 can pineapple chunks in natural juice, drained
- 1 small bunch coriander leaves, chopped
Method: Heat the oil in a wok or pan. Fry the onion for 5 mins until softened. Stir in the curry paste, add the squash, coconut milk and stock. Simmer for 15-20 mins until the squash is tender.
After 10 mins cooking, add the green beans. Add the pineapple and coriander and cook for a few mins until the pineapple heats through. Sprinkle with coriander, serve.
Tip: This easy to prepare curry is tasty, but try it with chicken breast chunks to make it meaty.
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