Published Tuesday, 10 December 2013
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Beetroot and Pomegranate Smoothie
Packed with anti-oxidants , this is a delicious addition to a healthy breakfast - a great way to start the day.
- 4 raw beetroot, peeled
- 4 apples, cored and peeled
- 1 pomegranate, seeds only
- ½ lemon, peeled
- 1 banana, peeled
- 1 tsp honey
- Start by cutting the pomegranate in half and knocking the seeds out by banging it on the back! Use a large bowl as the seeds tend to fly around a bit. Once all the seeds are out, pick out the bits of pith.
- Next put the beetroot, apples, pomegranate seeds and peeled lemon through a blender until you get a smooth paste (Keep a few pomegranate seeds back for garnish). If you want a smooth mix you can pass this through a sieve.
- Add the banana and honey and whiz until smooth. Taste and add a little more honey if you like it sweeter.
- Pour into a glass and serve, garnished with the reserved pomegranate seeds if desired.
Healthy Fish, Chips and Mushy Peas
Potatoes cooked in this way are full of nutrients and peas are a wonderful source of vitamin C, protein, fibre and foliate.
- 450g/1 lb Rooster potatoes, washed with the skin on and cut into slim wedges
- 3 tablespoons olive oil
- 2 x 7oz thick cod or haddock fillets
- Freshly ground black pepper
- 2-3 sprigs lemon thyme
- 12 oz frozen peas
- 2 tablespoons half fat crème fraiche
- 2 tablespoons chopped mint
- Lemon wedges to serve
- Preheat oven to 180°C Gas Mk 6.
- Put the prepared potato wedges into a large bowl and add 2 tablespoons of olive oil. Mix up well so that all the potatoes are glistening in the oil.
- If you have one, put a wire rack over a roasting tin and arrange the potato wedges on top.
- Pop into the preheated oven and cook for 30 - 35 minutes
- Meanwhile season the fish fillets with the lemon thyme and black pepper.
- In a large frying pan, heat the remaining oil over a medium heat and cook the cod, skin side down for 2-3 minutes until the skin is crisp.
- Transfer to a baking tray and cook in the oven for 15-20 minutes until the fish is tender and flaking.
- Cook the peas in boiling water for 8-10 minutes until very tender. Drain well and return to the pan then add the crème fraiche and the mint and mash with a potato masher or puree with a stick blender until you get your desired consistancy
- Season the wedges and fish with Black Pepper and a squeeze of lemon and serve on top of the mushy peas.
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