|
 As the days get warmer and longer, and our clothing becomes skimpier, many of us think about overhauling our diets to shape up for summer.
So out with the junk food and in with the good stuff, wholegrains, lean protein and fresh fruit and vegetables. Vegetables are low in calories and high in nutrients – we should all aim for three or more serves a day.
At dinner time, make half your plate vegetables. A great way to help shape up is to make the most of what’s in season now – trying new vegetables that aren’t around all the time helps keep things interesting and stops you getting bored of your healthy eating plan.  Asparagus Spring and early summer is asparagus season. Not only is it tasty, it is an excellent source of antioxidants. It also supplies some carotenoids and vitamin C. Asparagus is also one of the best natural sources of folate – an essential nutrient for those planning pregnancy and a good source of fibre.
Asparagus is nice in a stir fry, lightly steamed as a side dish or in the old fashioned favourite, asparagus rolls.
Eggplant While eggplant is available all year round, supplies are most abundant from November. Eggplant is not particularly high in nutrients, however it does contain some antioxidants and is low in calories. Eggplants are great sliced and grilled on the BBQ, diced for BBQ kebabs with lamb or chicken, steamed and baked.
Eggplant is used in the vegetable dish ratatouille – this can be served as a main dish, or a side dish with lamb, chicken or beef. Try this recipe below – an easy way to get your daily serves of vegetables.
 Ratatouille- 2 eggplants cut into chunky pieces
- 2 red peppers, seeded and cut into chunky cubes
- 6 small courgettes cut into chunks
- 1/2 cup olive oil
- 4 cloves garlic, finely sliced
- 2 red onions, sliced
- 1/2 cup red wine
- 4 large ripe outdoor tomatoes, chopped
- Salt and freshly ground black pepper
Method
Brush eggplant, peppers and zucchini with olive oil and grill for approximately five minutes or until just tender. Heat a little oil in a large frying pan and gently cook garlic and onion until tender. Add the eggplant, peppers and zucchini to the pan along with the remaining olive oil, red wine, tomatoes and olives. Season with sea salt and cover and cook until vegetables are tender. Sprinkle with a dash of salt and freshly ground black pepper. Courgettes/Zucchini Courgettes are an excellent source of vitamin C and also supply folate, potassium and some fibre and small amounts of other vitamins and minerals.
Courgettes taste great lightly stir fried with garlic and a dash of olive oil, sliced lengthwise and cooked on the BBQ or cooked with other vegetables in a stir fry. They can also be eaten raw so try some cut up along with some carrots and dip in hummus for a healthy summer snack. Try this recipe for courgette fritters for a weekend lunch or a light dinner served with salad.
 Courgette Fritters
Ingredients for 4 servings- 2 eggs
- 1/2 cup self raising flour
- 2 cups grated courgettes
- 1 Tbsp light sour cream
- 1 Tbsp finely chopped chives
- 1/4 cup trim milk
- Salt and pepper to season.
- 1 Tbsp oil for frying
Method Separate the eggs. Beat the egg whites until soft peaks form, add the yolks and lightly beat. Fold in the flour, courgettes, sour cream and chives. Add the milk to make a soft batter, adding extra milk if required. Season with salt and pepper. Heat the oil in a non-stick pan. Spoon in portions of the mixture to make the fritters. Turn over once the mixture bubbles, cook the other side until it is golden brown. Place on a paper towel and keep warm until the whole batch has been made. Nicola Graham
(336).jpg)
|
.jpg)