Vitamin Rich Recipe

JR stamp 2It's all about Vitamins!

Eat your greens! …and yellows, and reds, and purples, and oranges…
We’re all told that we should eat a varied, balanced diet. But what does that really mean?

Natural foods such as fruit and vegetables, meats, fish and dairy products all contain their own unique combination of essential vitamins and minerals. We call them essential because they help our bodies to function effectively.
There are two groups of vitamins, fat soluble and water soluble.
Water soluble vitamins are easily spoiled, they are affected by heat and air and easily flushed from our bodies. It’s important therefore that we intake these every day to maintain adequate levels in the body. Water soluble vitamins are in fruit and vegetables.

Veggie Dish(1)

Fat soluble vitamins are in fatty foods, this is why eating butter is actually good for you!! Moderation is the key here though, fat soluble vitamins are stored in fat in our bodies, so if you eat too much fatty food these stores can build up and become harmful.

A healthy diet is all about balance and moderation.

Our recipe today is an example of how to balance your intake of nutrients for a healthy yet delicious diet.
Each colour group of fruits and vegetables provide different groups of vitamins and minerals. For optimum health we should try to consume as many different coloured items as we can.


Roasted vegetable and feta winter salad (Serves 2)
Ok so it’s not really a salad, but that’s not a bad thing!
1 large beetroot
1 large carrot
1 parsnip
Broccoli florets
1 red onion
4 cloves garlic
2 good sprigs of thyme
100 g Crumbled Feta
Black pepper
Olive oil


Wash the vegetables but don’t peel them, there’s lots of nutrients in the skins!
Cut the root vegetables into wedges and place everything in a roasting tin except the broccoli. Lightly squash your garlic with the flat of a knife, again there’s no need to peel it. Throw in the sprigs of thyme, a sprinkle of pepper and some chilli flakes if you like your food with a kick! Drizzle olive oil over everything.
Roast in a moderate oven for 35-40 minutes or until just tender. Try to keep them al dente as you retain more nutrients and a better texture.
Floret the broccoli and steam until just tender.
Squeeze the garlic cloves to release the glorious mush inside and discard the skin. Remove the thyme sprigs which will have infused all of the veggies.
Toss all of the cooked veggies in the cooking juices and pile generously into serving bowls. Top with your crumbled feta and a drizzle of balsamic.

Now for the geeky bit.

Feta Cheese:
• Made from goats milk
• Lower in fat and calories than most cheese
• Big flavour so you don’t need much
• Contains vitamins A, E, K, B6, B12, Thiamin, Riboflavin, Niacin, Folate, Choline, Beta Carotene
• Contains minerals Calcium, Iron, magnesium, phosphorus, potassium, sodium, zinc, selenium
• Provide a wide ranging vitamin and mineral profile of vitamins A, C, E, K, B complex, Alpha carotene, Beta carotene, Lycopene, Lutein, Thiamin, Riboflavin, Niacin, Folate, Pantothenic acid, Choline, Betaine, Calcium, iron, Magnesium, Phosphorus, Potassium, Sodium, Zinc, Copper, Manganese, Selenium, Allicins
It might all sound a bit complicated but trust me, your body will thank you for it… and it’s much tastier than a vitamin tablet!


Leave a Reply

Sorry, you must be logged in to post a comment.