New year and new lunch ideas are on my list of goals just now. We really do eat with our eyes, so give the food colour wheel a little spin. It is helpful to write down all the different coloured vegetables and fruits that are in season, which we can add to our lunches – you will be surprised by the list and it will make shopping easier!
Roasted vegetables like orange or red peppers with courgettes and carrots make for a delicious base for salads or a pasta bake. Serve bright green salsas with your omelettes or frittata or spoon chopped sundried tomatoes and olives on top of your homemade healthy soups.
These are just some simple ideas to brighten your lunches and make them even more healthy.
Happy cooking!
Catherine
www.ballyknocken.com
How to add colour to your lunches:
* Add roasted sweet potato slices into lentil salads.
* Stir in a small amount of turmeric when cooking cauliflower or potatoes to prepare for salads. This gives a lovely warm hue to otherwise pale looking veg.
* Use red rice and add chopped fresh herbs like flat leaf parsley, mint and sage.
* Use a combination of shredded red and Savoy cabbages to brighten up salads.
* Choose a variety of cherry tomatoes, those purple, yellow and red ones always look gorgeous.
* Stir in roasted red and yellow pepper slices into grain-based salads.
* Create a spark of colour by adding pickled red onions to your meal.
* When making hummus, use beetroot for a great colour change!
* Steam purple sprouting broccoli and add to your rice salads with red seedless grapes and plenty of orange zest.
Ginger game changer:
I love adding fresh ginger to my cooking and it couldn't be easier with this little gadget. Cleaning it is a stress-free job and they take up no space in my kitchen drawer.
GingerCard, €5.95 + postage, thekitchenwhisk.ie
Quinoa with roasted butternut squash, chorizo & spinach salad
This salad is delicious served warm or cold. It is ideal to pack up for a picnic or to take to work if you are heading that way. Add a teaspoon or two of mixed seeds on top for extra crunch and nutritional value.
Serves 4
For the roasted butternut squash
- 400g peeled and diced butternut squash
- 2 garlic cloves, sliced
- 5 small sprigs of rosemary
- 1 tbsp olive oil
- 80g diced chorizo
For the salad
- 300g cooked warm quinoa
- 60g baby spinach leaves
For the dressing
- 2 lemons, juice and zest
- 5 tbsp rapeseed oil
- 1 tsp sugar
- ½ tsp paprika
- Salt and freshly ground black pepper
- Pre-heat the oven to 190°C/fan 170°C/ gas 5.
- Line a roasting tray with parchment.
- Place the butternut squash, garlic cloves and rosemary on the tray and spoon over a little olive oil. Toss together and roast for 20 minutes before adding the diced chorizo. Roast for a further 15 minutes or until the chorizo is crispy and butternut squash cooked.
- To make the dressing, combine all the ingredients and whisk well.
- To assemble the salad, mix the cooked quinoa and spinach leaves together. Add the roasted butternut and chorizo. Spoon over some of the dressing and serve the rest in a jug on the side.
Spicy parsnip & carrot soup
A real classic to prepare and always a winner for families. Freeze batches for when life begins to get hectic, and you need that healthy warm lunch. Reduce the curry powder if you don’t like too much spice.
Serves 4 (makes about 1.2 litres)
For the soup
- 1 tbsp olive oil
- 3 shallots, finely chopped
- 2 garlic cloves, finally chopped
- ½ to ¾ tsp mild curry powder
- ½ tsp ground cumin
- ½ tsp ground coriander
- 200g parsnips, roughly chopped
- 300g carrots, roughly chopped
- 1 apple, diced
- 800ml chicken or vegetable stock
- Salt and pepper, to season
- Yoghurt, to serve
- Pumpkin seeds, to garnish (optional)
- To make the soup, heat the oil in a large saucepan over a medium heat. Add shallots and sauté for 4 minutes, add the garlic and cook for 1 minute, stirring from time to time. Season with salt and pepper.
- Stir in ground cumin, ground coriander and chopped parsnips, carrots, diced apple and stock. Bring the soup to the boil, then reduce the heat and simmer for 20 to 25 minutes, or until the vegetables are tender.
- Remove from the heat and carefully pour the soup into a blender to puree until smooth.
- Return to the saucepan and check the seasoning again, adding salt and freshly ground black pepper if needed.
- Ladle into soup bowls, add a spoonful of yoghurt and a sprinkle of pumpkin seeds if using.
