Spring is the best time to stock up on fresh fruits and vegetables, when markets are brimming with vivid produce in its prime. There is a bounty of taste and in-season foods to nourish your body with important nutrients like vitamins, minerals, and fi bre, plus powerful phytonutrients that protect your body and brain. The more varied the colours on your plate, the better. These recipes highlight the flavours of the season in easy, clean cuisine you’ll love.
CHILLED ORANGE BELL PEPPER & PESTO SOUP
Serves 2
Key nutrients: Carotenoids like alpha- and beta-carotene help fight cancer and heart disease; we convert those carotenoids into vitamin A to boost immunity, protect vision, and maintain skin health.
INGREDIENTS
● ¼ small yellow onion, diced
● 1 tbsp plus 1 tsp extravirgin olive oil
● 1 large yellow bell pepper, cut into 1cm pieces
● ½ tsp minced garlic
● ¼ tsp ground turmeric
● ¾ tsp salt
● 1½ cups plain fatfree Greek yoghurt
● 1 tsp prepared pesto sauce
● 1 tsp pine nuts
DIRECTIONS
➤ Place onion, 1 tbsp olive oil, bell pepper, garlic, turmeric, and salt in a food processor or blender. Pulse until finely pureed. Transfer to mixing bowl.
➤ Add yoghurt to mixture; stir to combine.
➤ To serve, divide soup evenly between 2 bowls. Garnish each bowl with ½ tsp olive oil, ½ tsp pesto sauce, and ½ tsp pine nuts.
Prep note: This hydrating, no-cook recipe preserves the high vitamin C content of bell peppers. Make it ahead of time and refrigerate, as it’s even more flavourful after a day or two.
Per serving: Calories 234, Fat 11g, Saturated fat 2g, Carbs 6g, Fibre 2g, Protein: 18g, Sodium 985mg
SWEET CHERRY HAZELNUT MUESLI
Serves: 1
Key nutrients: Anthocyanins from cherries protect the heart and brain by lowering blood pressure and battling inflammation in blood vessels. They also reduce pain from muscle inflammation post-workout.
INGREDIENTS
● ½ cup uncooked oats
● 1 cup unsweetened soy milk
● 1 tsp pure maple syrup
● ½ cup fresh, pitted chopped dark sweet cherries, such as Bing or Lambert
● ¼ cup roughly chopped hazelnuts or other nuts
DIRECTIONS
➤ Place oats, soy milk, and maple syrup in a mason jar or other type of sealable container. Shake or stir to combine.
➤ Cover and refrigerate for at least 6 hours. When ready to eat, stir and top with cherries and hazelnuts.
Prep note: Fresh dark sweet cherries are most delicious, and least expensive. Store them in the refrigerator until ready to eat.
Per serving: Calories 374, Fat 22g, Saturated fat 2g, Carbs 34g, Fibre 7g, Protein 14g, Sodium 112mg
CAJUN GRILLED SHRIMP & VEGETABLE PACKETS
Serves 2
Key nutrients: Lutein and zeaxanthin from corn and green beans are carotenoids that defend the macula, the part of the eye responsible for your sharp central vision.
INGREDIENTS
● 20 fresh green beans
● ½ large red onion, cut into 8 wedges
● 340g large raw shrimp, peeled and deveined
● 2 small yellow corn on the cob, each cut crosswise into 4 pieces
● 2 tbsp olive oil
● 4 tsp Old Bay or Cajun seasoning
● 1 tsp minced garlic
● ½ tsp salt
● 2 lemon wedges
● ¼ cup fresh parsley leaves
● Fresh ground black pepper, to taste
DIRECTIONS
➤ Preheat grill to 200°C.
➤ Cut 2 30cm-long sheets of heavy-duty aluminium foil. Divide green beans, onion, shrimp, and corn evenly between foil sheets.
➤ In a small bowl, whisk together olive oil, Old Bay or Cajun seasoning, garlic, and salt; drizzle equal amounts over the shrimp mixture. Squeeze 1 wedge of lemon over each mixture, season with black pepper, and top each with 1 tbsp parsley.
➤ To form packets, bring up the long edges of the foil so they meet. Seal edges, making a tight 1cm fold, and fold again. To seal, fold in short ends of the packets.
➤ Place packets on grill and cover. Cook for 10 to 12 minutes, or until shrimp are pink. Remove packets from grill. Carefully fold foil back. Top with remaining parsley, fresh ground black pepper, and more salt, if desired.
Prep note: Avoid overcooking the packets to maximise the phytonutrients and be careful when opening them, as they will release steam.
Per serving: Calories: 403, Fat: 17g, Saturated fat: 3g, Carbs: 26g, Fibre: 6g, Protein: 40g, Sodium: 968mg
SALMON SPINACH & QUINOA BOWL WITH HONEY-DIJON DRESSING
Serves 2
Key nutrient: Chlorophyll is rich in magnesium, a mineral you need to make muscle, produce energy, and maintain strong bones.
INGREDIENTS
● 2 salmon fillets (about 120g each)
● 2 tbsp canola oil
● 2 tbsp honey
● 2 tbsp reduced-sodium soy sauce
● 2 tbsp Dijon mustard
● 2 tsp olive oil
● 1 large shallot, minced
● 4 cups baby spinach
● 2/3 cup cooked quinoa
DIRECTIONS
➤ Rinse salmon fillets and pat dry. Pan sear in a stainless steel or cast iron skillet over medium to medium-high heat.
➤ In a small bowl, whisk canola oil, honey, soy sauce, and mustard until completely combined. Set aside.
➤ Heat olive oil over medium heat in a large skillet. Add shallot and sauté for 1 minute, stirring constantly. Add spinach, tossing until just wilted, about 1 minute.
➤ To serve, divide spinach and quinoa evenly between 2 large bowls. Place a piece of salmon in each bowl and drizzle with dressing.
Prep Note: Eating spinach raw or lightly cooked preserves glutathione content as well as the folate and vitamin C found in this leafy green.
Per serving: Calories 508, Fat 31g, Saturated fat 4g, Carbs 35g, Fibre 4g, Protein 25g, Sodium 808mg
PURPLE CAULIFLOWER & GRILLED CHICKEN WITH ROMESCO SAUCE
Serves 4
Key nutrients: Anthocyanins and glucosinolates are thought to suppress the growth of cancer cells.
INGREDIENTS
● 1 head purple cauliflower
● 4 tbsp olive oil, divided
● 1 tsp kosher salt
● 4 boneless, skinless chicken breasts (about 450g)
● ½ cup jarred roasted red pepper, drained
● ½ cup slivered almonds, toasted
● ¼ tsp cayenne pepper
● 1 tsp smoked paprika
DIRECTIONS
➤ Preheat grill to 200°C.
➤ Pull leaves off cauliflower and cut into smaller pieces. Place on a baking sheet; brush with 2 tbsp olive oil and sprinkle with ½ tsp salt. Roast for 25 to 30 minutes, or until fork-tender and outside is golden brown.
➤ Grill chicken until done.
➤ To make sauce, place red pepper, almonds, cayenne pepper, paprika, remaining 2 tbsp olive oil, and remaining ½ tsp salt in a food processor or blender; blend on high for 3 to 4 minutes, or until smooth.
➤ To serve, top cauliflower and chicken with Romesco sauce.
Prep note: Purple cauliflower may be a bit nuttier and sweeter than white, but it boasts similar
compounds, including glucosinolates. Cutting, chewing, and digesting cauliflower breaks down glucosinates into more potent compounds.
Per serving(including romesco sauce): Calories 447, Fat 25g, Saturated fat 4g, Carbs 17g, Fibre 8g, Protein 42g, Sodium: 729mg
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