use or canned – both of which are just as high in nutrients .
New ideas
• Add some sliced beetroot to a homemade pizza .
• Grate some cooked beetroot to make beetroot roti or beetroot burgers .
• Keep it simple and pair your cooked beetroot with some feta cheese in a salad with the beetroot leaves .
4 BROAD BEANS
New ideas
• Try roasting your broad beans for an alternative to crisps . Spread the cooked , dry beans on a tray with baking paper . Season with some Moroccan seasoning or some rosemary and thyme . Bake in a moderate oven for 15 minutes .
• Mix one teaspoon of mint jelly through two cups of broad beans and serve as a delicious side to your next lamb roast .
• Add a cup of cooked broad beans to your next salad . They pair very well with a little bit of feta or haloumi cheese .
To get to the artichoke heart , peel off all the petals and remove the furry ‘ choke ’. You can then use the heart in any pasta or salad you prefer .
New ideas
• Dip the base of petals into some aioli and scrape the white fleshy part off with your teeth . A delicious snack to share .
• For a delicious dip , blend artichoke hearts with some spinach , low fat cream cheese , garlic and Parmesan cheese .
These often overlooked legumes pack an amazing nutrition punch . They are a high fibre source of carbohydrate , a high quality source of protein and a rich source of vitamins A and K . Broad beans also contain a small amount of omega 3 fatty acids , which are beneficial for heart health . It ’ s true that ‘ beans are good for your heart , the more you eat ...’
How to prepare If you have purchased broad beans in their pod you will need to do a little bit of prep to enjoy these little green dynamos . Simply split the pod open to remove all the individual beans , which have a white skin around the outside . Pop the beans into some boiling water for three minutes , then drain and rinse them in cold water . This will make the white skins easy to peel off . They are then ready to be enjoyed in pastas , salads and dips .
You can also purchase frozen or canned broad beans , which have been pre-blanched and peeled , making them ready to add to a variety of dishes .
5 GLOBE ARTICHOKES
There are two varieties of globe artichokes : one with deep green leaves and another with elongated purple leaves . Both varieties have a similar flavour and are a great source of folate , fibre and minerals such as phosphorus and potassium .
How to prepare
Artichokes can feel like an intimidating vegetable to cook , but they don ’ t have to be . Simply trim the tip and the base of the artichoke . Then , using scissors , cut the tips off the outer petals of the artichoke . Give it a good rinse under cold running water .
Steam the artichoke whole for 25-45 minutes or until the petals can easily be pulled off . Alternatively you can cut the artichoke in half , length ways , brush with olive oil and roast them in the oven for 30-50 minutes .
6 MUSHROOMS
When mushrooms are exposed to UV light there is a dramatic increase to their vitamin D content . Putting your mushrooms in the sun for about one hour will help you meet your vitamin D requirements .
How to prepare Mushrooms can be prepped in a few different ways . Once you have rinsed any excess dirt off , you can have them raw , sauté them , roast them or pop them on the BBQ .
New ideas :
• Top some low fat puff pastry with lots of mushrooms , some mixed herbs and a little bit of feta for an amazing mushroom tart .
• Grab some really large mushrooms and roast them , whole , in the oven for 20 minutes topped with basil pesto – amazing !
• Pop them in to create a delicious pasta ( see page 11 ).
Enjoy your spring vegetables !
SPRING 2016 YMCA HEALTHY LIVING MAGAZINE 9