Lamb, beetroot, walnuts, porcini … here’s what’s cooking next week!
Spiced lamb meatballs, rice and beans, served with pilli-pilli sauce
Lamb is high in protein and is a rich source of the B vitamins needed for a healthy nervous system. It is also a good source of zinc and iron. Kidney beans are low in fat and rich in carbohydrate. They provide good amounts of vitamins B1, niacin and B6 and useful amounts of iron. Allicin, the compound that gives the garlic in the pilli-pilli sauce its characteristic smell and taste, acts as a powerful antibiotic and also has anti-viral and anti-fungal properties.
Rose harissa baked chicken fillets with roast sweet potatoes and Savoy cabbage
Chicken is an excellent source of protein and provides many of the B vitamins. Eaten without the skin, it is low in fat and what fat is does contain is mostly unsaturated. Butternut squash is a great source of B-carotene, which converts to vitamin A in the body. It is als a good source of vitamin C and a useful source of vitamin E, all anti-oxidants.
Chinese style noodles with tea-marinated king prawns, sugar snap peas and toasted sesame seeds
Oven baked chestnut mushroom, porcini + pea risotto, poached egg and Parmesan
Baked trout on roast potatoes, served with horseradish-walnut creme fraiche and a beetroot salad
Trout is an oily fish rich in omega-3 fatty acids, which can help to reduce the risk of heart disease and stroke. Walnuts are an excellent souce of vitamin E, an anti-oxidant vitamin and beetroot is a good source of folate (folic acid). The red pigments in beetroot, known as betacyanins, are thought to be linked to anti-cancer properties. Beets also contain salicylic acid, a close relative of aspirin, which is an anti-inflammatory.