Dinner’s ready (almost)

Lamb, beetroot, walnuts, porcini … here’s what’s cooking next week!

Monday

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.

Tuesday

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.

Wednesday

Chinese style noodles with tea-marinated king prawns, sugar snap peas and toasted sesame seeds

Thursday

Oven baked chestnut mushroom, porcini + pea risotto, poached egg and Parmesan

Friday

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.

Eet smakelijk!

Monique

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s