Low in calorie, fat and high in protein, this light tea/ lunch provides 4 of your 5 a day with a spicey twist!
- 150g raw prawns
- 1 green pepper, chopped
- 200g cherry tomatoes, halved
- 1 sweetcorn cob, chopped
- 2 carrots, chopped
- 1 tsp garlic powder
- 1 tsp paprika
- 1 tsp dried oregano
- 1 tsp dried thyme
- 1 tsp mild chilli powder
- 1 tbsp olive oil
- Preheat the oven to 220/8
- Pop the sweetcorn cob pieces in the microwave for 3-4minutes until slightly soft.
- Mix the spices and seasoning in a small bowl.
- Put the prawns, pepper, tomatoes, sweetcorn cob and carrot pieces and top with the spice mix and olive oil, mix well.
- Put in oven and bake for 20minutes.
Prawns – High in protein and low in fat for a lean tasty meat!
Tomatoes – massively high in vitamin C for protein and neurotransmitter synthesis; it also has functions in detoxification and as an antioxidant. It also gives you vitamin A for vision and immune function, and potassium for fluid balance and muscle contraction.
Pepper – Also high in vitamin A and C, but also B6 to release energy and folate which helps DNA synthesis.
Carrots – Also high in vitamin A (specifically beta-carotene) for vision and immune function.
Sweetcorn – High in vitamin B1 and B5 for release of energy from respiration, and vitamin C for protein and neurotransmitter synthesis.
Providing 2 of your 5 a day, this vegan recipe is high in protein and SUPER DELICIOUS.
- 240g plain tofu, cut into 2cm chunks
- 450g sweet potato
- 25g plain cashew nuts
- 150g broccoli
- 2 onions
- 1 clove garlic, minced
- 1/2 tsp mushed ginger
- 150g fat free plain yoghurt (or alternative)
- 1 tsp turmeric
- 1 tsp cumin
- 1 tsp mild chilli powder
- 2 tsp olive oil
- 400ml of boiling water
- Partially dry the tofu chunks by putting in kitchen roll and placing a heavy object (like a frying pan) on the top. Meanwhile, heat 1 tsp of olive oil in a pan.
- When the oil is hot, add the tofu and cook for 5-10minutes or until the tofu is browned on the outside. Set aside.
- Heat the remaining oil in a pan and cook the onions until soft (for around 5 minutes) on a medium heat.
- Add the garlic, ginger, turmeric, cumin and chilli powder and cook for a furthur 2-3 minutes.
- Add the water and sweet potato and bring to the boil.
- Reduce to a simmer and cover for 10-15 minutes.
- Add the broccoli and cook for a further 5 minutes until tender.
- Take off the heat and stir through the yoghurt and chopped cashew nuts.
- Season and serve.
Tofu – Providing nearly 20g of protein per portion, these soya bean based chunks of goodness are also high in phosphorous for growth and repair of tissues, and are much lower in salt and fat than most meat-based alternatives.
Cashew nuts – Nuts are an AMAZING source of unsaturated fats (the healthier ones) and also provide protein and minerals like zinc for enzyme and immune function, and selenium which makes antioxidants.
Sweet potato – one of your 5-a-day, and a useful source for many vitamins and minerals including: retinol needed for vision, growth, immune function and is a key antioxidant; thiamin for energy production; and vitamin C for protein and neurotransmitter synthesis, detoxification and acts as an antioxidant.
Yoghurt – low in fat, and plain so not containing any added sugar, this food not only makes the dip taste AMAZING but also contributes towards your protein and calcium requirements. Calcium is essential for bone growth and maintenance.