RAINBOW TUNA SALAD - ROASTED TOMATO & RED PEPPER SOUP - SWEET POTATO HOUMOUS

RAINBOW TUNA SALAD

This salad makes a great starter for 4 or a bigger serving for lunch for 2 or 3. The raw vegetables provide fibre and naturally occurring plant enzymes that can aid digestion. Tuna is a source of omega -3 healthy fats and the pomegranate and red grapes are rich in antioxidants due to their rich-red colour. Enjoy.

(Serves 2-3)

INGREDIENTS

2 tins tuna in brine or oil (mixed with a little mayonnaise and lemon juice)

1 small fennel bulb – finely sliced

2 sticks of celery – sliced

1 apple (granny smith is best) thinly sliced

1 cup of red grapes (halved)

2 tablespoon extra virgin olive oil

1 teaspoon coconut sugar or honey (Demerara also fine)

2 tablespoons apple cider vinegar

Juice of 1 lemon

2 baby gem lettuce washed and leaves separated

Seeds of 1 pomegranate to decorate

OPTIONAL EXTRAs

• 1 small red onion thinly sliced

• Toasted pumpkin and sunflower seeds (dry fry in pan with a little soy sauce and cayenne pepper for heat)

• Chopped coriander leaves

DIRECTIONS

In a large bowl combine fennel, carrots and sliced apples. In a separate jug combine olive oil, apple cider vinegar, lemon juice, sugar and whisk. Add pre-mixed tuna, red grapes and combine.

Spoon into baby gem lettuce leaves and sprinkle with pomegranate seeds, coriander and toasted seeds.

ROASTED TOMATO & RED PEPPER SOUP

This soup is packed with phytonutrients which are healthy-promoting compounds naturally occurring in coloured fruit and vegetables. The rich red colour of tomatoes and red peppers are down to lycopene, an antioxidant that has been shown to lower systolic blood pressure, reduce risk of cardiovascular disease, can help to lower cholesterol and has cancer-fighting properties. I hope you enjoy it!

INGREDIENTS

Approx. 1 dozen large tomatoes

4 red peppers

1 large red onion - chopped

Approx. 5-6 cloves of garlic

Approx. 1 Litre chicken stock – depends how thick you like your soup

Olive oil

Basil

Himalayan salt

PREPARATION

De-seed and quarter the peppers, halve the tomatoes and place them all in a roasting pan. Scatter with crushed garlic cloves and drizzle a good amount of olive oil over.

Roast in the oven for approx. 30 minutes (180 c Fan oven).

Meanwhile gently sweat the red onion in a small amount of olive oil in a large saucepan.

Tip the roasted tomatoes/peppers/garlic into the saucepan with the chicken stock and bring to boil, immediately reduce heat and simmer for 5 mins. Blend the soup and add salt to taste, top with torn basil leaves. Serve selfishly –there won’t be enough to go round – its just too delicious!

SWEET POTATO HOUMOUS

Sweet potatoes are an excellent source of beta-carotene (antioxidant) which gives it orange colour flesh and is excellent for our skin, eyes and immune system. This dish is high in fibre with the combination of complex carbohydrates from the potato and chickpeas. This makes a great dip to go with raw veggie sticks, or dolloped ontop of your favourite salad to really give it a nutrient boost that is great for feeding your good gut bugs too!

INGREDIENTS

2 medium sized sweet potatoes (cooked and mashed)

3 tbsp extra virgin olive oil

1 400g can of chickpeas, drained

4 tbspn tahini

3 cloves garlic peeled and grated

Juice of 1 lemons

Zest of 1 lemon

1 clove garlic grated

A good pinch of sea salt

½ teaspoon of cinnamon

Black pepper to taste

Optional extras*

1 handful of coriander chopped

1 teaspoon of ground cumin

1 tablespoon of toasted pumpkin seeds

1 sprinkle of chilli flakes

METHOD

Combine and blend til smooth dip or as a side to any grilled or steamed fish/meat or salad.