Whether you're on the go or you just like to roll your food these fun, healthy wrap recipes are for you! They are packed full of whole plant foods, our friendly fruits and vital veggies, in other words we love the work of mother nature and so should you! 1.) Southern Black Bean Wraps These colourful wraps are full of goodness and wonder! You can practically see the health through the vibrant phytonutrients pigments of the sweet potato and green leafy vegetables! You can wrap up at least 3 servings of your 5 a day in this recipe alone! Check out the full recipe here! And for more information on why you should be eating more beans click here! 2.) Nori Burrito Just about everyone loves sushi and burritos, this sushi burrito recipe makes the best out of both worlds! Also the brown rice in this recipe whams in a punch that has been associated with increased weight loss, lower blood pressure and decreased inflammation! For more information on brown rice click here! Then roll on over here for the full wrap recipe! P.S. This is gluten free 3.) Protein Packed Hummus Wrap Throw your kale confetti in the air because this wrap is a celebration of health! This humble hummus wrap will have you humming with happiness! For the full recipe click here! 4.) Summer Rainbow Rice Paper Rolls This summer rice paper rolls all about rainbows and sunshine and are sure to leave you with a vibrant glow from head to toe! Check out the full recipe with the secret sauce here! 5.) Easy Mexican Bean Burrito Would you like to burry your worries with burritos? Well this recipe is for you! Check out the full recipe here! For more wrap recipes head on over here!
The summer season is here and we're all ready to kick back and relax, enjoying the weather with our friends and family. Pack your blanket and your basket because we have 5 fun new picnic recipes to share this summer! These great recipes are a great way to sneak your veggies in! 1.)Vegan Mushroom Rolls Who needs sausage rolls when you can have mushroom rolls! If Jamie Oliver can eat vegan so can you! Stuffed with a flavourful herby mushroom fulling these vegan mushroom rolls will be irresistible at your next picnic! Check out the recipe here! 2.) Mexican Black Bean, Avocado, Corn and Quinoa Salad Packed full of flavour and topped with refreshing orange segments this Mexican inspired salad will be a hit at your summer picnic! Try topping with some broccoli and pumpkin Giving Tree crisps for added crunchy texture! Get the recipe here! 3.) Easy Sesame Brussels Sprouts Slaw This recipe is so quick and easy you can make it in no time! Check out the full recipe here! 4.) Sweet Potato Burger This sweet potato burger looks so delicious and so easy to take on the go! It's sure to be a favourite among children and adults alike! Check out the full recipe here! 5.) Vegan Pumpkin Brownies These fudgey pumpkin brownies would be a delightful addition to any picnic regardless of the weather! Check out the recipe here! With all these great dishes and desserts your picnic is sure to be a success! Also the great thing about these recipes is they all include a serving or more of fruits or vegetables. Smash in your fibre and your five a day at your next picnic! For more great picnic ideas click here! or here!
High cholesterol has become a epidemic of this century, and this century alone. Many scientists believe this is due to the change in our diet over the recent years. In this decade we have reached all new highs in the prevalence rates of high cholesterol, diabetes, obesity and high blood pressure. What can we do to conquer the diseases of our time? Well we can start by eating more fruit. Why is this an issue? High cholesterol can lead to hardening of the arteries, high blood pressure, heart attacks, strokes and eventually death. Having cholesterol is fine, we all have cholesterol, however high cholesterol is an issue. An issue with rates at an all time high; high cholesterol is a disease that plagues over 50% of adults in the United Kingdom alone. As this can lead to cardiac arrest and in some cases death, this is clearly an issue that we need to take to heart. Where does it come from? Cholesterol is a naturally occurring waxy substance which is necessary for healthy cell maintenance, vitamin D production, hormone production amongst other functions. Cholesterol is made by the body in the liver so we get all the cholesterol we need. However it is also a component in some foods so we need to watch our diets and consuming too much cholesterol. Get low! Get low! One of the most effective ways to keep our cholesterol levels lows to limit our intake of saturated fat, as consuming these foods has been scientifically proven to raise our cholesterol levels. Saturated fat is mainly found in animal products such as butter, lard, fatty meat and full fat dairy products. Another way to combat our cholesterols is to eat more fruit and vegetables. Fruits and vegetables are high in fibre and other beneficial compounds that lower the risk of heart disease, cancer and can help individuals who struggle with their cholesterol levels. Dietary fibre can be seen as a broom that works to sweep cholesterol out of the body naturally. How does this work? and what can we do? Soluble fibre found in plant foods like fruits and vegetables (as well as grains and beans) bind to and remove bile acids from the body. This means that there is less bile acid available to recirculate in the body. However we need bile acid for digestion, so the liver must use up its cholesterol reserves to produce more bile acids. This process of using up our existing cholesterol, lowers the overall cholesterol in the body. Research has shown that individuals who consume higher quantities of fruits and vegetables are at lower risk for high cholesterol, high blood pressure and obesity. Additionally, experimental findings have shown that increasing daily dietary fibre intake by "5 to 10 grams have up to a 5 percent drop in cholesterol". Most fruits and vegetables are of high fibre content however some especially high in fibre such as broccoli, apples, strawberries and spinach. Additionally, dried fruits have been shown to also have been shown to offer a whole host of health benefits such as providing a high antioxidant value, help with insomnia and battle cancer. Dried apples have been especially good at lowering cholesterol. Scientists conducted a year long study that tested the cholesterol lowering effect of various dried fruits in a group of 160 older women. They found that just 12 dried apple rings a day helped to significantly drop the overall cholesterol levels! It's time to get crunching! Put simply if we are to trying to reduce our cholesterol levels, reduce our risk of heart disease, obesity and high blood pressure or just live a healthy lifestyle we should limit saturated fat intake and eat more fibre! Each fruit and vegetable crisp pack at The Giving Tree count as one of your five a day! For more information click here!
The cooking clouds have started to lift, the blossom is out and so surely, now it is most definitely time to leave roasting behind for a bit, along with woolly hats and winter coats. But something in us doesn’t feel JUST ready for salads and steamers only yet ...Sunday roasts are here to stay!
Try these two types of roasting: one fast and full-on, the other slow and sweet. For the fast roast, peppers, broad beans (pod-and-all) and radishes were sent to a searing hot oven, bringing smokiness lots of flavour. The slow roast is sweeter from the baby vegetables.
Both roasts are simply spiced while they cook to allow the character of all the vegetables to shine bright. They are then carefully coated in herby spring dressings which make the roast so delicious too!
Roast spring roots with turnip and carrot-top pesto
Serves 4 200g new potatoes (jersey royals), scrubbed clean 200g baby beetroots, tops saved, scrubbed clean 200g baby turnips, tops saved, scrubbed clean 200g baby carrots, tops saved, scrubbed clean 6 baby onions, peeled and halved Juice of 2 lemons Juice of 1 orange 1 head of garlic, cloves separated, but unpeeled
For the pesto A bunch of mint, leaves picked from the stalks A bunch of thyme Saved turnip tops or a big bunch of watercress Saved carrot tops or a big bunch of parsley 4 cornichons or little gherkins 100g hazelnuts or almonds, roasted 6 tbsp extra virgin olive oil 2 tbsp baby capers Salt and black pepper A small bunch of radishes
1 Preheat your oven to 180C/350F/gas mark 4. Take all your scrubbed vegetables, keeping the tops for later, and cut any larger vegetables in half – you want everything to roast in about the same length of time. Divide the vegetables between two baking trays. Squeeze the juice of the lemon and the orange over the veg, then put the squeezed halves on the tray. Scatter the unpeeled garlic cloves over the top and put both trays in to roast for 45 minutes, or until everything is soft throughout and brown round the edges.
2 Meanwhile, wash, dry and finely chop your herbs and vegetable tops, keeping the beetroot tops for later. Finely chop the cornichons too.
3 Put the nuts in a pestle and mortar, then bash well until you have a rough, crumby texture. Mix with the chopped herbs and tops, the olive oil, cornichons, capers and a good pinch each of sea salt and freshly ground black pepper.
4 Once the vegetables are ready, scatter over the beetroot tops for the last few minutes. Once everything is ready, the vegetables are nicely golden and the beetroot tops have wilted and begun to crisp a little at the edges, take the tray out of the oven. Carefully squeeze the garlic cloves out of their skins into a little bowl, then mash them well and add to the herb mixture.
5 Use tongs to squeeze the juice out of the (still hot) roasted citrus – even the ones you originally squeezed will have become juicy again after roasting.
6 Serve the veg on a big platter with the garlic, herb and almond dressing for spooning over.
7 Serve with some bread or brown rice if you are particularly hungry; a spoonful of tart yoghurt is also delicious too!
Flash-roast green veg
Serves 4 8 green peppers 4 red onions, peeled and cut into thin wedges 8 broad beans in their pods 4 little gem lettuces, washed and cut into wedges A bunch of long radishes, washed A bunch of spring onions Salt and black pepper 2 good pinches of Turkish chilli powder (pul biber) Extra virgin olive oil 200g feta A small bunch of thyme 1 x 400g tin of chickpeas, or 300g jarred chickpeas, drained (optional) Juice and zest of 1 lemon
For the dressing A splash of white wine vinegar A small bunch of mint A small bunch of dill A small bunch of parsley 2 garlic cloves, finely sliced
1 First, preheat your oven to 220C/425F/gas mark 7. Put all the vegetables on to a tray, season with salt, pepper and chilli, then drizzle with olive oil and put into the oven to roast for 25 minutes. You want the oven to be very hot, so that everything will catch and char.
2 On another tray, lay the whole block of feta on one side and the chickpeas on the other. Top the feta with a little more chilli, half the lemon zest and the thyme tips. Sprinkle the chickpeas with about 2 tbsp vinegar. Put this into the oven underneath the veg for the final 20 minutes.
3 Meanwhile, make the dressing. Chop all the herbs and put them into a bowl with the remaining lemon zest and half the juice, plus 4 tbsp of olive oil.
4 When the veg is nearly done, squeeze the last of the lemon juice over the top, scatter with garlic and return the tray to the oven for a couple of minutes.
5 Pull both trays out of the oven. Pile each plate with greens, then top with chickpeas, chunks of feta and a good amount of the herb dressing. Serve with Turkish bread, if you like.
Enjoy these delicious roasts this Bank Holiday Weekend - they won't disappoint!