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Tag: Vitamin C

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  • RECIPE | Spiced Whole Roasted Cauliflower

    Serves 2
    Prep 10 mins
    Cook 40-60 mins (dependant on the size of your cauliflower)

    The marinade for the roasted cauliflower is buzzing with Indian twangs; turmeric, cumin, curry powder, and lime fuse together to create some serious zing, which is then mellowed down by the natural yoghurt. This is a lovely, unusual side-dish to serve as part of an Indian themed meal. It also looks rather pretty. I like to serve the leftover marinade alongside the dish.

    The marinade will keep in the fridge in an air-tight container for a few days which I then use as a dip for vegetable sticks, or you could also marinade some chicken breast pieces and skewer, placing under the grill until cooked through, for an Eastern style kebab. I like serving this side with my Lamb & Lentils, and a plain salad of vine tomatoes and cucumber.

    CAULIFLOWER: This vegetable remained rather underrated for some time, but with 100g of cauliflower equating to 80% of your vitamin C intake, some are crowning cauliflower as the new kale. (SOURCE: http://www.nutrition-and-you.com/cauliflower.html ) Its popularity is probably at its peak when it is smothered in a cheese sauce alongside a Sunday roast. Cauliflower is also a good source of B-complex vitamins which are required for essential bodily functions, such as energy production. Cauliflower contains sulforaphane, a compound which has had results in killing cancer stem cells. (SOURCE; http://articles.mercola.com/sites/articles/archive/2014/02/22/cauliflower-health-benefits.aspx)

    TURMERIC: There has been much press coverage around turmeric and it’s benefits of late. Turmeric can rapidly increase the antioxidant capacity in your body. Turmeric contains curcumin which has been linked to prevention and possible treatment of cancer.

    In fact, research shows that the turmeric and cauliflower combination may help and treat prostate cancer. (SOURCE; http://articles.mercola.com/sites/articles/archive/2014/02/22/cauliflower-health-benefits.aspx )

    LOW-FAT NATURAL YOGHURT: Yoghurt contains all nine essential amino acids, and is a good source of protein. Probiotics in yoghurt have a good influence on our immune system by promoting the activity of white blood cells. In the September 2012 edition of the, “European Journal of Cancer Prevention”, it was published that the volunteers who participated that consumed yoghurt regularly had up to a one-third less risk of developing upper digestive tract cancers. (SOURCE: http://healthyeating.sfgate.com/benefits-natural-yogurt-6915.html )

    Ingredients.
    1 cauliflower, outer leaves and root removed, washed
    400ml low-fat natural yoghurt
    1 tbsp olive oil
    1 lime, zested & juiced
    1 tbsp turmeric
    1 tbsp mild curry powder
    1 tsp cumin
    1 tsp pepper
    ½ tsp salt

    Method.
    Preheat your oven to 200c / 180c (fan) / Gas Mark 6

    1. Line a baking tray with a piece of foil, and rub the olive oil all over.
    2. Combine the yoghurt, all the spices, and lime zest/juice together.
    3. Brush or smear the cauliflower in the marinade and sit in the baking tray.
    4. Roast in the oven for 40-60 minutes depending on the size of your cauliflower. It should have turned golden and have a crispy outer crust. If time is an issue and your cauliflower isn’t quite as cooked as you’d like it, then place in the microwave for a couple of minutes to soften.

  • RECIPE | Turn On Truffles

    These dairy free truffles are perfect to boost your sex drive

    CREDIT: Jordan Lohan

    Makes 20-30 (depending on your size- that’s truffle, not penis) |  Prep 30 mins | Chill 3-4 hours

    To increase the vitamin C & antioxidant levels, which will protect the Nitric Oxide in the body (essential for harder erections & sexual response), incorporate the zest of 2 oranges whilst heating the coconut milk.

    Cacao is a natural aphrodisiac, but I think we all pretty much knew that. The science behind cacao is that it contains Phenylethylamine, a stimulant which is usually produced naturally within the body during moments of arousal.

    Coconut (oil/milk/flakes) will work together to increase sex drive, whilst giving you healthy fats, balancing hormones and a general boost of energy levels.

    Pistachios High in Arginine which converts to Nitric Oxide. Most nuts do contain arginine so feel free to choose your favourite kind.

     

    Ingredients.

      • 280g dark chocolate, I used a mix between 70% & 85% cocoa content, chopped finely
      • 3 tbsp coconut oil
      • 240ml coconut milk
      • ½ tsp vanilla extract
      • 1 tsp rose water
      • Decoration/Dusting:
      • 20g raw cacao powder
      • pistachios, blitzed or finely chopped
      • desiccated coconut (try it toasted!)

    Method.

      1. Place your chopped chocolate and coconut oil in a large mixing bowl.
      2. Heat the coconut milk in a saucepan until it reaches simmering point.
      3. Pour the coconut milk into the bowl with the chocolate.
      4. Stir and combine very gently & slowly to avoid the chocolate splitting .
      5. Add the rose water and vanilla extract.
      6. Transfer to a Tupperware or lidded container and put in the fridge for a minimum of 3-4 hours.
      7. On individual plates place the cacao powder, coconut and blitzed pistachios ready for rolling the truffles in.
      8. Use a melon baller to scoop balls of the truffle mix and then roll in your hands to shape further. Place each ball onto greaseproof paper.
      9. Roll each ball in a selection of cacao, coconut and pistachios. These will keep in an air-tight container for 5-7 days stored in the fridge.

  • RECIPE | Arginine Salad, perfect for a lacking libido

    Perfect for a lacking libido

    CREDIT: Jordan Lohan

    Serves 2 | Prep 15 mins | No Cook

    All the seeds, walnuts and watermelon contain an amino acid called Arginine. It’s this enzyme that helps maintain a healthy immune & hormone function. Arginine gives a helping hand in enlarging the blood vessels, enhancing blood flow to the penis. Upping your Arginine levels can boost erectile response and turns into Nitric Oxide in the body.

    Chives contain high vitamin C which will protect the Nitric Oxide in the body. Viagra essentially induces erections using Nitric Oxide.

    Beetroot contains boron, an aphrodisiac and booster of sexual stamina.

    Feta increases testosterone levels.

    Spinach ecdysterone also increases testosterone.

    Ingredients.

    2 small raw beetroot, peeled & shaved (use the leaves too)
    100g feta, cubed
    100g watermelon, cubed
    100g organic spinach, washed
    50g walnut halves
    30g pack fresh chives, snipped
    25g pumpkin seeds
    25g sunflower seeds
    25g sesame seeds
    Rapeseed oil

     

    Method.

    1. Dry toast the pumpkin and sunflower seeds over a low heat in a frying pan for 5 mins. Remove from the pan, and then toast the sesame seeds for 2 minutes.
    2. Mix all the prepared ingredients together in a serving bowl, drizzle with rapeseed oil and serve. Also lovely with a touch of balsamic.
  • RECIPE | Vegan Thai Coconut Soup

    RECIPE | Vegan Thai Coconut Soup

    Health food blogger Sophie Gordon brings us this warming recipe to brighten up the dreariest of January days, using creamy coconut yogurt as the star of the dairy, gluten and soya free dish.

    vegan soup ideas
    CREDIT: Independent Media News

    Ingredients.

    1 medium sized butternut squash BUY
    3 carrots BUY
    1 leek BUY
    2 small garlic cloves BUY
    Small knob of ginger – grated finely BUY
    1 tsp dried lemon grass  BUY
    2 tsp ground coriander BUY
    2 tsp ground cumin BUY
    2 tsp ground turmeric BUY
    1 tsp cayenne pepper BUY
    Handful of fresh coriander BUY
    Chilli flakes BUY
    2L vegetable stock (roughly) BUY
    350g The Coconut Collaborative yogurt BUY
    ¼ – ½ lime – juiced BUY
    Salt and pepper to taste

     

    Method.

    1. Pre heat your oven to around 190°c. Slice your butternut squash in half (length ways), de-seed and then place flat onto a baking sheet; insides down. Put into the oven and roast for around 35-40 minutes.

    2. Put your rice on as rice takes a little longer to cook; follow packet instructions for correct water to rice ratio.

    3. Chop up your leeks and carrots. Sauté in some water with the garlic and ginger until a little softer. Add the ground coriander, cumin, turmeric, cayenne pepper, lemon grass and chilli. Continue to fry, adding a little more water if it starts to dry up.

    4. Once this is fragrant and the carrots and leeks soft, add in your vegetable stock. Bring to the boil then allow to simmer for around 10 minutes; season with salt and pepper to taste.

    5. Once your squash is done, remove from the oven and let it cool for a few moments. Scoop out the insides. They should be very soft so will easily come away from the skin.

    6. Put into the pot with the stock and mix. Bring back to the boil and then add a squeeze of lime and the fresh coriander, season to taste.

    7. Using a hand held blender, blitz your soup until thick and creamy. Add the coconut yoghurt and stir well.

    8. To serve, ladle a good serving of the soup into a bowl, adding rice if desired. Top with some fresh coriander and any other seasonings.

    *You could also add another dollop of coconut yoghurt on at the end to make it extra creamy

  • RECIPE | Lemony Spaghetti

    This may be one of the most simplest recipes I do, in that it’s ingredients and effort are both minimal.

    It is perfect for mid-week, no energy, no brainpower cooking. However this simplistic dish at the table is very well received, as it bursts with freshness from the lemon and parsley, with a touch of garlic. With ingredients and method being so easy, once you’ve cooked this once you should be able to recall it from memory for the next time.

    I avoid wheat and use a “free-from” spaghetti, but you, of course, can substitute for normal spaghetti.

    CHICKEN

    • About 115g of free-range chicken will provide the following of your recommended daily intake;
    • 97% vitamin B3 (significant protection from heart disease, lowers levels of bad cholesterol, elevates “good” cholesterol HDL).
    • 70% protein.
    • 56% selenium (selenium deficiency, which some people who are HIV positive may have, has implications on immune function, depression, cardiovascular disease, cancer, hypothyroidism, infertility in males).
    • 40% vitamin B6 (can prevent anaemia, and also used to treat heart disease, high cholesterol, cramps, skin conditions, and boosting the immune system).
    • 36% phosphorous.
    • 22% choline (liver protector).
    • 21% vitamin B5 (great for acne and reducing oil production in the skin)
    • 16% vitamin B12.

    PARSLEY

    • The vitamin C content is higher than oranges (53% of your recommended daily intake in 30g of fresh parsley). Within the same 30g you will get 553% of your daily intake for vitamin K (healthy bones). It’s packed full of antioxidants, vitamin A, folate, iron. and can help neutralize carcinogens. It’s also great at neutralizing garlic breath! (SOURCE: http://www.whfoods.com/genpage.php?tname=foodspice&dbid=100 )
    • Containing a high amount of enzymes, parsley benefits digestive activity .

    LEMONS

    Ingredients

    3 tbsp freshly squeezed lemon juice

    3 spring onions, sliced on the diagonal

    1 garlic clove, sliced

    1 pack fresh flat leaf parsley (finely chopped)

    1 tbsp butter (optional)

    250g mini chicken fillets, sliced into bite-size pieces

    75-100g spaghetti, per person

    Method

    1. Get a large saucepan of boiling water on the go.
    2. In a wok heat a tablespoon of oil and a tablespoon of butter (if using), and fry the spring onions for 5 minutes, adding the garlic for the last minute.
    3. Add your spaghetti to the pan with boiling water.
    4. Add in the chicken along with lemon juice to your wok and cook out for 8-10 minutes until the chicken is cooked.
    5. Drain your spaghetti and add to the wok, along with all of the parsley. Mix well to combine, add a drizzle of extra virgin olive oil, and a scattering of black pepper.
    6. Remove from the frying pan with tongs into bowls and serve. For extra nutritional value serve with a simple side salad of romaine lettuce and vine tomatoes.

  • RECIPE: Pigs In Trees

    Pigs in Trees

    Serves 2

    Prep 5 mins

    Cook 45 mins

    Easy / Minimal Ingredients / Gluten- Free

    With broccoli and fennel fumbled together in a fresh lemony marinade this works wonderfully alongside little herby sausage balls nestled amongst them. With it’s subtle mustard undertones I like to serve a side of plain roasted butternut squash and sweet potatoes, making this a simple throw together and bung in the oven meal. Just add gravy on the side and you have a twist on the Sunday roast.

    Use high quality sausages with no less that 90% sausage meat, the cheaper the sausage the more nasties you’ll find such as a high salt content. You wouldn’t want to counteract the positive influence that both fennel and broccoli have on blood pressure by opting for a low grade banger.

    With the other half of the fennel I made a simple low fat slaw as part of my lunch the following day by finely slicing the fennel, half a small onion, a handful of chopped walnuts with a teaspoon of wholegrain mustard, two tablespoons natural yoghurt and one of low fat mayo.

    BROCCOLI – Rich in vitamin C, A, folic acid, calcium and fibre. A good source of calcium particularly for those that avoid dairy products. Not only can calcium promote healthy bones but certain research has suggested that it may play a role in controlling high blood pressure, and could help prevent colon cancer. Sulforaphane within broccoli has anti-cancer properties. Broccoli is equal part soluble and insoluble fibre helping you to meet requirements for both types of fibre. (SOURCE; http://home.howstuffworks.com/broccoli3.htm )

    FENNEL – Fennel contains a healthy amount of flavanoids that give it strong anti-oxidant properties. When researchers tested the impact of fennel on animals, it has repeatedly shown to have anti-inflammatory properties and help prevent cancer. Fennel is a very good source of fibre too, as fibre helps flush out potential carinogenic toxins, fennel could be useful in treatment of colon cancer. High in potassium this vegetable is another winner for helping lower blood pressure. (SOURCE; http://www.whfoods.com/genpage.php?tname=foodspice&dbid=23 )

     

    Ingredients

    400g pack high grade gluten free sausages with herbs, casings removed and each sausage made into 4 meatballs

    1 head broccoli, split into small florets

    ½ fennel, sliced.

    ½ lemon, zested

    ½ tsp lemon juice

    1 tsp wholegrain mustard

    1 ½ tbsp olive oil

    Black pepper

     

    Instructions

    Preheat your oven to 220c / 200c (fan) / Gas Mark 7

    1. In a small bowl, mix together the olive oil, mustard, lemon zest & juice.
    2. Tip the vegetables into a large casserole / baking dish and mix with the mustard lemon marinade to coat them.
    3. Arrange the broccoli florets and fennel slices in a single even layer.
    4. Nestle your sausage balls amongst the vegetables, drizzle with a little more olive oil and sprinkle with a pinch of black pepper before putting in the oven for 45 mins or until the sausages are cooked through and browned. If you like crispy textures then pop the dish under the grill for a few mins before serving.
    5. Serve with vegetables of your choice.

     

  • RECIPE: Beet-Swede Gratin

    Beet-Swede Gratin

    Serves 4-6

    Prep 20 mins

    Cook 2 hours

    Something a little different from the usual potato gratin that’s loaded with carbs and cream. Rooty beet and swede go beautifully together nestled amongst a garlic-thyme, skimmed milk roux sauce with reduced fat cheeses.

    The sauce turns a beautiful pale pink under the molten mozzarella and tastes so damn good. If you want to make this ahead of time then follow up to step 6 and keep in the fridge until your ready.

    SWEDE – 170g of swede will provide 53% of your recommended intake of vitamin C! Good levels per serving of; zinc, magnesium, phosphorous, manganese, and calcium also make swede a healthy bone promoter. Healthy amounts of fibre encourage a good digestive tract. Swede is also a good alternative in a gratin to potatoes for sufferers of diabetes. It has also been linked to prevention of type-2 diabetes.

    BEETROOT– Like swede, are also high in magnesium and phosphorous- for the bones. Along with iron, vitamin A, B6, C, folic acid and anti-oxidants. Another vegetable that has a good fibre content to keep our digestive tract on track.

    Ingredients

    3 fresh raw beetroots, peeled (around 700g weight peeled)

    1 large swede. Peeled and sliced into thin semi circles (around 700g weight peeled)

    160g pack light leerdammer slices (8 slices)

    100g reduced fat mozzarella (sliced)

    1 onion, sliced very finely

    1 lemon, the zest of

    4 large garlic cloves, finely chopped

    10 thyme stems, leaves removed and chopped

    roux;

    3tbsp butter

    3 tbsp plain flour

    480ml skimmed milk

     

    Instructions

    Preheat your oven to 210c / 190c (fan) / Gas Mark 6

     

    1. Peel the beetroot and drizzle in oil, wrapping in individual foil wraps and roasting in the oven for an hour or until tender when pierced with a knife. Remove from the oven and set aside to cool. Slice once cooled.
    2. Meanwhile, Par-boil the swede for ten minutes, drain & set aside.
    3. Make a roux by melting 3 tbsp butter in a saucepan, then adding the same of flour and stirring constantly to form a thick paste. Cook this out for a minute or so.
    4. Gradually add your milk with a medium to low heat on the stove. I throw in the garlic, lemon zest and a small portion of thyme leaves at this point to infuse. Stir constantly.
    5. Gradually add more milk as the sauce thickens. Once you’ve reached desired consistency (I prefer it not to be overly thick as will thicken further in the oven), remove from the heat.
    6. Now it’s time to put the dish together. In a large casserole dish or similar, begin to layer the ingredients. I layer mine; swede, onion, scatter of thyme, leerdammer, beetroot- repeat. Pour over the sauce, top with mozzarella and freshly cracked black pepper.
    7. Reduce oven heat to 180c / 160c (fan) and place in the oven for 1 hour. Serve.

     

  • Recipe: Pistachio Cookies

    Pistachio Cookies

    Prep 15 mins

    Cook 10 mins

    Makes 12 Cookies

    Quick & Easy / Minimal Ingredients

    Chewy cookies with an unexpected citrus-like tang from the use of pomegranate molasses (a fruit syrup made from pomegranate juice reduction). These taste surprisingly light considering the use of a thick syrup, and the combination with the slightly salty pistachio kernels is delicious, unique and certainly moreish.

    Even the molasses of Pomegranate are high in anti-oxidants (especially vit. C). Equally pistachios contain a fair amount of anti-oxidants; carotenes, vit. E, and polyphenolic compounds. Immune system essentials; copper, iron, zinc, and selenium also feature.

     

    Ingredients

    210g plain flour

    140g butter

    100g pistachio kernels

    100g caster sugar

    60g pomegranate molasses

    1 vanilla pod, split and seeds scraped

    ½ tsp baking powder

     

    Instructions

    Pre-heat your oven to 200c / 180c (Fan) / Gas Mark 6

     

    1. Line a baking sheet with greaseproof paper and spray with a smidge of cooking oil.
    2. In a small saucepan, melt your butter. Just before it’s completely melted add in the pomegranate molasses to warm through, and combine together.
    3. Transfer the melted ingredients into a large mixing bowl.
    4. Add the vanilla pod seeds and sugar and beat together until combined completely.
    5. Tip in the flour, baking powder, and pistachios and mix thoroughly to create your cookie dough.
    6. At this point I put the bowl in the fridge for 5 mins just to cool slightly. You don’t have to do this but I find it makes the dough easier to shape.
    7. Roll equal shape balls of the dough and space out on the baking sheet, bear in mind they will spread out ever so slightly whilst baking.
    8. Press each ball piece down slightly and now put the baking sheet in the oven for the next 8-10 minutes.
    9. Even if your cookies feel soft & airy to touch, fear not, they will harden as they cool. If you prefer a crunchier biscuit-like texture then leave in the oven for a few minutes longer.

     

  • RECIPE: Healthy Bolognese (and Beansprouts)

    Bolognese (with beansprouts)

    Serves 4

    Freezable

    Prep 10 mins

    Cook 30 mins

    This bolognese is packed full of vegetables so makes good for a healthy version of this popular meal. As I tend to avoid wheat I decided to pair this classic dish with beansprouts. It may sound odd, but it really does work well! Not only do beansprouts replicate an al dente spaghetti, but it’s a great way of incorporating another vegetable into your day. Remember we are supposed to be eating at least 7 a day now!

    This dish is equally delicious served with good ol’ pasta. If there is only two of you eating, then reserve the leftovers and freeze for a later date.

    TOMATOES – The beautiful red colour of tomatoes denotes that they are full of beta carotenes which is really beneficial to our skin. Tomatoes contain high vitamin C, and also vitamins A & K. They are helpful when needing to boost your immune system and also have anti cancer properties. I eat a packet of vine tomatoes each day!

     

    MUSHROOMS – Mushrooms contain high levels of vitamin D, which is a vitamin a lot of us are deficient in without even realising. Polysaccharides and beta glucans within mushrooms are beneficial to the immune system function.

    Ingredients

    1 tbsp carotino oil (or other healthy cooking oil of your choice)

    500g minced beef

    250g closed cup mushrooms

    1 onion, finely chopped

    2 vine tomatoes, chopped

    2 carrots, finely chopped

    2 garlic cloves, finely chopped

    100g frozen petit pois

    100ml red wine

    1 tbsp Italian seasoning

    1 tbsp sundried tomato paste

    1 tsp garlic granules

    1 can double concentrate tomato puree (142g)

    Dash of Worcestershire sauce (optional)

    2 bags beansprouts

     

    Instructions

    1. Heat the oil in a large frying pan and warm the garlic to flavour the oil.
    2. Add the chopped vegetables to the pan and cook for up to 5 minutes so that they begin to soften.
    3. Add the beef and cook out until turning brown.
    4. Add the tomato paste and cook for a couple of minutes.
    5. Pour in the red wine and add the Italian seasoning along with salt & pepper to your liking.
    6. Bring the pan to a boil and then reduce the heat for 15 minutes or until your desire consistency.
    7. Serve with beansprouts that have been flash fried in a wok for a few minutes and dash over Worcestershire sauce, if using.

  • RECIPE: Juicy Greens Anti-Oxidant Skin Tonic

    Greens (Cooling Anti-Oxidant Skin Tonic)

    Makes around 500ml

    Spinach, lettuce, cucumber, mint, and parsley are all cooling foods. Combined with electrolyte buzzing coconut water makes this anti-oxidant tonic really refreshing and re-hydrating.

    High in Vitamin A, Vitamin C, Folic Acid and B-vitamins! This one is my favourite of all three, and could also be made in a food processor if you don’t have a juicer. Just squeeze the lime juice in instead!

     

    Ingredient

    2 handfuls spinach

    1 head romaine lettuce

    1 lime

    ½ cucumber

    30g mint

    30g parsley

    150ml coconut water

    optional- Sea Buckthorn powder by Arctic Power Berries (adds a citrus tang and even more anti-oxidants!)

     

  • RECIPE: Beetrorzotto

    Beetrorzotto

    Serves 2-3 people

    Prep 10 mins

    Cook 30 mins

    I challenge those adverse to beetroot to actually give this a go. I am definitely converted from unsure, to a beetroot lover after eating this. This is proper creamy comfort food that uses fresh dill and feta to make a delicious and unusual combination. The dish can be adapted very simply to achieve vegetarian, vegan, or wheat-free status. See my swap suggestions beneath the recipe.

    BEETROOT- Beetroot are high in potassium, magnesium, iron, vitamin A, B6, C, folic acid and anti-oxidants. (SOURCE http://www.webmd.boots.com/healthy-eating/guide/beetroot-benefits ) The nitrates in beetroot help lower blood pressure and may help heart disease. Also, beets contain boron which is good for sexual stamina and all-round energy levels! This dish is definitely sexy with its deep red colour. (SOURCE http://www.undergroundhealth.com/12-healthiest-foods-on-earth/ )

     

    DILL – Dill has been used as a digestive aid in herbal medicine for years, but also is a brilliant immune system booster. Dill also contains anti-carcinogenic properties. (SOURCE https://www.organicfacts.net/health-benefits/seed-and-nut/dill.html )

    CAROTINO OIL-If you haven’t heard of carotino oil before then you must go out and keep some stocked in the cupboard. It’s a great, cheap way of incorporating, even more, vitamins in your food. Carotino includes antioxidants, vitamins A & E, and Omegas 3 & 6. Due to it’s vibrant orange colour it does have a tendency to stain food- a fried egg didn’t look too appealing when I tried it. But it does however work fantastically with this vibrant dish.

    Ingredients

    1 tbsp carotino oil

    2 garlic clove (chopped finely)

    1 red onion (chopped)

    250g packed beetroot, including juices not in vinegar (chopped roughly)

    100g feta cheese (made into little squares)

    200g orzo (small, rice shaped pasta)

    700ml water made with 1 chicken stock melt/cube (or veg)

    Small bunch of dill, chopped finely (reserving some for a final sprinkling)

    Instructions

    1. Heat the oil in a large non-stick pan (or even a non-stick wok would do) and lightly fry the onion until cooked (10 mins).
    2. Add the garlic, beetroot, orzo, and stock and bring to the boil.
    3. Reduce the heat and leave to simmer for around 15 mins, check the orzo every now and then. Remember this is pasta not rice, so you want to retain a little bit of bite.
    4. Stir in the dill and then plate up, adding your feta cubes on top, along with the reserved dill.

     

    I served the beetrorzotto with my sweetheart coleslaw.  The crunchy textures against the velvety beetroot and orzo makes a lovely contrast. You could also serve with a crisp salad or garlic bread.

     

    Something you can’t eat in the ingredients list? Make the following swaps-

     

    DAIRY- Feta – You can actually source non-dairy feta if you do not eat dairy foods. Any other vegetarian cheese would go well here.

    WHEAT / GLUTEN – Orzo – Replace with a wheat/gluten free small shape pasta or you could alternatively use rice but make sure to extend the cooking time.