Sunday, 5 March 2017

Zero waste broccoli and orange salad

The news that we should eat 10 portions of vegetables and fruit every day "for maximum protection against disease and premature death" cannot have escaped your attention. The findings of a study led by Imperial college have been widely reported in the UK press and abroad - and derided as a near-impossible task by a lot of British publications. 

I don't pretend that I eat 800g of vegetables and fruit religiously every day, i.e. the equivalent of 10 portions. But, by reducing the amount of processed food in my diet - for health reasons and for the sake of reducing the amount of waste I produce - I've automatically increased my veg and fruit consumption. 

From experience, I think the best way to include more fruit and veg in your diet is to :
1 - eat mostly vegetarian food (veg curry & chilli sin carne are some of my favourite veg dishes)   ; 
2 - have a piece of fruit in the morning with porridge, for example ;
3 - snack on an apple or a couple of clementines ;
4 - have grated carrots and other grated raw vegetables as a starter whenever possible ;
5 - eat a fruit for dessert (with or without yogurt).

In short, keep it simple! 

It doesn't mean you cannot be a bit adventurous time to time. Adding a fruit to a veg salad can work very well. I tend to forget about it but somehow got inspired to mix broccoli and orange in a salad the other day. It worked very well! I didn't follow a recipe. I just used (almost) all the veg I had in my fridge - including a sad looking half fennel bulb and a few floppy celery branches. 



Ingredients (for a big salad - serves approximately 6 people as a side dish) :
- 1 head of broccoli (boiled for 5-6 minutes maximum and cooled down under the water)
- 1 orange cut into pieces
- 1 spiralized courgette (I have a very basic Joseph & Joseph spiralizer
- half a fennel bulb roasted in the oven with a bit of olive oil, salt and pepper
- 2-3 branches of celery (cut into small pieces)
- a handful of pumpkin seeds (roast them in a pan for 6 minutes or so)

For the dressing, I mixed:
- some olive oil
- the juice of half a lemon (but you can probably use a bit more if you want a zestier flavour)
- salt, pepper
- a table spoon of liquid honey
- a sprinkling of ras el hanout (a mix of spices that I happened to have in my spice drawer)

I can't give you the exact quantities. I've improvised it. I do strongly recommend that you prepare the dressing separately in a small bowl. Therefore, you'll be able to try it and adjust quantities before adding it to the salad. 

Do you have a recipe that mixes fruit and veg? If so, leave a comment below this article.