Tag Archives: Tomato

Goats Cheese, Butternut Squash and Caramelised Onion Pizza Naans

INGREDIENTS:

  • 2 plain naan breads
  • 1/2 cooked butternut squash, cut into cubes
  • 60g soft goats cheese
  • 2 red onions, sliced
  • 1 tbsp balsamic vinegar
  • 1 tsp olive oil
  • 5 tbsp tomato paste

METHOD:

  1. Preheat the oven to 220/8
  2. Heat the olive oil in a pan on a low heat and add the onion. Cook for around 10minutes, until softened and then add the balsamic vinegar and cook for a further 10minutes.
  3. Top the naan with the tomato paste, then the squash, goats cheese and balsamic vinegar.
  4. Cook for 10minutes in the oven, or until the cheese has melted and gone slightly crispy.
  5. Enjoy!

NUTRITION:

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Butternut squash –┬ádespite the large natural sugar content, squash provides LOADS OF B vitamins, which have functions in energy release in respiration, and is massively high in potassium which maintains fluid and electrolyte balance.

Goats cheese – even though it has a┬árelatively high fat content, cheese is high in calcium for bone strength and stability.

Onion – High in vitamin C for immune function, folic acid for DNA synthesis, and fibre for digestion.

Chorizo, Tomato and Pea Risotto

This meal provides you with 3 out of your 5-a-day, and is perfect if cooking for large dinner parties if wanting something easy!

Serves 2

INGREDIENTS

  • 1 tsp olive oil
  • 2 red onions, chopped
  • 1 clove garlic, chopped
  • 1 tbsp red wine vinegar
  • 200g arborio rice
  • 600ml chicken stock or water
  • 80g chorizo, diced
  • 400g can chopped tomatoes
  • Bunch of fresh parsley, chopped
  • 200g frozen peas
  • Parmesan (optional)

METHOD

  1. Heat the oil in the pan and add the chorizo and onion.
  2. Cook until the onions are just softened, and then add the garlic and stir for 1 minute.
  3. Add the risotto rice, and keep stirring until the edges of the grains are becoming more translucent around the edges.
  4. Keep stirring whilst adding the vinegar and the tomatoes.
  5. Add the stock/ water in parts, stirring occasionally.
  6. When the rice is soft, add the peas and parsley, and heat until the peas are heated through.
  7. Serve and season, and add parmesan if needed.
  8. Enjoy!

NUTRITION

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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.

Peas – providing potassium, vitamin B6 for energy and dietary fibre for bowel moment.

Chorizo – Although relatively high in fat and salt, in small amounts it can bring flavour and texture to meals.

Arborio rice – high in carbohydrate to give you loads of energy to get you through your day!