Feb 13
21
‘5-A-Day Mince’ Recipe
Do you find it hard to get your recommended 5-A-Day? Are you mostly getting them from fruit? We all know we should be eating more vegetables (go on, admit it). So I’m going to show you one of the easiest ways to get your five plus servings of vegetables in one simple, yet tasty meal!
The great thing about this recipe is that not only are you getting lots of different colourful vegetables and fibre, but you get protein and some healthy fat from the beef (we need a small amount of saturated fat from healthy sources to be healthy).
Plus a powerful antioxidant hit from the curry powder. Curry powder contains turmeric, a spice that has been used in India for centuries and is responsible for the deep yellow colour you see in curries. It helps protect your cells from free radicals and has anti-aging properties. Win, win!
What you will need…
500g mince beef
500g passata sauce
1 leek, sliced
1 courgette / zucchini, chopped
1/2 aubergine / eggplant, chopped
1/2 red pepper, deseded and sliced
1/2 yellow pepper, deseeded and sliced
1 small – medium sized cauliflower, chopped
1/2 tsp curry powder
small amount of water
Let’s go!
1. Add a small amount of water to a heavy-based sauce pan. Set to medium heat and add half the leek. Lightly simmer for a few minutes…
2. Chop the rest of the vegetables while the leek simmers…
3. Add the mince…
4. Once the mince is browned, add the passata sauce and curry powder…
5. Add the rest of the chopped vegetables…
6. Bring to a boil, then reduce heat to a simmer for 30 minutes, stirring every few minutes…
7. Remove from the heat, and enjoy…
Optional additions:
Try red onion or shallots in place of leek. Tastes great with fresh rosemary added just before the passata sauce. You could also swap cauliflower for broccoli.
Have any questions, or comments? Post them below. I love feedback!
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