Published by Mitchell Beazley
I’m always looking for new ways to add more fruit and vegetables into our cooking. We grow much of our own veg in the summer, but often run out of ideas, especially when there’s masses of kale or courgettes, for example. I enjoyed James Wong’s How to Eat Better book, so when I saw his new title, 10-a-day the easy way, I had to try the recipes.
I tried the Haddock with Ratatouille recipe which is easy to follow and quick to make- very important after a busy day at work. I cooked diced onions, aubergines, courgettes, red pepper in 2 tbpsn olive oil. Then added a can of tomato passata and a tin of chickpeas. 2tbspn soy sauce, 2 tbsp herbs de Provence, and 4 garlic cloves (crushed) added flavour. I wouldn’t have thought of adding finely-grated zest and juice of half a lemon, but it’s the twist the recipe needs to make it different from anything I’ve made before. I didn’t have any bay leaves, but 2 were mentioned in the recipe. The pan was covered and simmered for 15 minutes while I baked the fish in the oven and added boiling water to a pan of couscous. It was delicious! A nice speedy weekday dinner, incorporating lots of veg, with the minimum of fuss. Sorry there are no photos of the finished meal. It was so tempting- we ate it straight away!
Here are a few sample pages from the book. First there’s an explanation on the science behind 10- a day. There’s no doubt that eating more fruit and veg is good for us. The book is split into sections on breakfast, lunch, dinner, deserts, snacks, sauces, cakes and bakes.
I am going to make the peanut butter cookies next. They sound delicious.
I could see us starting the day with these light and fluffy banana and peanut butter pancakes. Breakfast can be quite boring in our house as we just grab a box of cereal each day.
Fruit crepes with cottage cheese, blueberries and kiwi fruit. Looks and tastes amazing.
Triple Berry Hotcakes- using frozen berries. I have a freezer full of home-grown blueberries and raspberries . Frozen fruit is just as nutritious as fresh, and sometimes cheaper to buy. Incorporated into batter for a pancake – genius idea. Breakfasts will never be the same again!
So, what is a portion? James says it’s 80g of whole fruit or veg or 30g dried fruit or veg. I am surprised to see 30g of tomato purée is 1 portion. I’m now adding it to soups and stews and topping up pasta dishes. Easy. James says people tend to misjudge how small an 80g portion is. When it comes to apples, pears, peaches and avocados, a single fruit is actually 2 portions. Even dried foods count. So you could snack on raisins or add dried mushrooms to a risotto to boost your intake.
I’ve enjoyed working my way through the 80 recipes in James’ new book. His message is clear- eating more fruit and veg is good for your health. But he’s never preachy. He says, if you can’t manage 10 a day, that’s ok. Just eat more than you do at the moment. And that’s what I’m aiming for. The recipes are certainly tasty, and quick to make.
The publishers have one free copy to give away in a prize draw. Please leave a comment below and let me know if you’d like to be included in the prize draw. It’s ok if you don’t wish to be included as well. The publishers will pull a name out of a hat to randomly select a winner. There’s no cash alternative and the publisher’s decision is final. The book can be sent to international addresses as well as UK.