We're all encouraged by health professionals to enjoy more vegetables - at least five servings a day. However, several younger members of my family screw up their noses at asparagus and broccoli. The trick is to disguise veges in terrific tasting dishes that have aesthetic appeal. The five or more servings advocated for healthy eating, can include fruits. A serving is the amount that will generally fit into the palm of your hand. As a guide, half a cup of cooked vegetables (50-80g) is one serving.
With fruit, one serving is equivalent to one banana, apple, pear or orange or two small apricots or plums, half a cup of fresh fruit salad or half a cup of stewed fruit.
Ingredients
| 250 g | Kumara, orange, peeled and cut into 2cm cubes (Main) |
| 4 stalks | Asparagus |
| 2 | Capsicums, yellow or red (Main) |
| 1 Tbsp | Olive oil |
| 1 cup | Wild rocket, chopped |
| 3 Tbsp | Basil pesto |
| 1 medium | Tomato, sliced |
| 1 Tbsp | Parmesan cheese, finely grated |
AdvertisementAdvertise with NZME.
Directions
- Preheat oven to 200C. Boil or steam kumara until just tender. Meanwhile, trim asparagus and cut into 2cm lengths. Add to kumara during the last 2 minutes of cooking.
- Halve peppers lengthwise. Remove ribs and seeds. Brush with olive oil. Place on a baking paper-lined tray and bake for 2-3 minutes until slightly softened.
- Combine kumara, asparagus and rocket with pesto and seasonings. Spoon into peppers. Top each with a slice of tomato. Bake for about 15 minutes.
- Great garnished with small rocket or basil leaves. - Serves 2 as a light meal or 4 as an accompaniment.
