Jan Bilton: Take the fruit and vege challenge (+recipes)

Watermelon and Avocado Salad with Basil Dressing

Aimed at getting us back into shape after a summer of feasting, two healthy eating challenges have been launched at the right time. Five+ A Day is encouraging us to feel the benefit of eating more fresh fruit and vegetables. Go to the 5+ A Day Facebook page and enter the challenge to win prizes.

The Fab Feb challenge is a fundraiser for children with disabilities and involves going sugar-free for February. Check it out at FabFeb.org.

The basic rules include: avoiding foods with over 10 per cent sugar; no sugary drinks, like soft drinks, fruit juices and beer - drink lots of water instead; check food labels for high fructose corn syrup - watch out for ingredients ending in "ose", as these are sugar by another name for example glucose and dextrose; avoid sugary desserts, pastries, muffins, biscuits or lollies; and no honey or syrups including golden or maple syrup.

This diet might give the impression there's nothing interesting left to eat but, remembering the Five+ Challenge, just add extra fresh fruit and vegetables.

Instead of sugar-coated cereal enjoy a smoothie prepared from diced fresh fruit, a dash of plain unsweetened yoghurt and a few ice cubes whizzed up in a blender.

For lunch go for a plate piled with cubed green capsicums, blueberries and cherry tomatoes, drizzled with a dressing of pureed avocado and lemon juice. Replace sugar-laden snacks with carrot and celery sticks, which are excellent dippers for microwaved eggplant, peeled then blended with lemon juice and chopped herbs.

For dinner, add extra vegetables in the form of a fresh tomato salsa instead of tomato sauce plus some fruit like a slice of fresh pineapple or a fresh fruit sorbet. Be in to win in more ways than one.

RECIPES

WATERMELON & AVOCADO SALAD WITH BASIL DRESSING

Basil dressing
6 large basil leaves, roughly chopped
1/3 cup each: olive oil, cider vinegar
2 tsp diced shallot
dash each: flaky sea salt, freshly ground black pepper

Salad
600g watermelon, peeled
1-2 avocados, peeled/stoned
2 tbsp lemon juice
1 cup rocket leaves
A few basil leaves

Puree basil and olive oil in a blender. Place in a bowl and whisk in the remaining ingredients. Stand for a few hours to let flavours combine.

Cut the watermelon into 3cm wedges. Slice avocados and sprinkle with lemon juice.
Combine with rocket and place on a serving plate. Garnish with basil leaves. Drizzle with dressing just before serving. - Serves 4-6.

BANGBANG POTATOES

Great served as a snack or with a main.

250g small baby potatoes, scrubbed
1/4 tsp salt
1/2 tsp each: red chilli flakes, ground turmeric
1 tbsp fine polenta or corn meal
1 & 1/2 tbsp canola oil
2 small red or green chillies, chopped
3 cloves garlic, finely chopped

Steam potatoes, until tender. Combine the salt, chilli flakes, ground turmeric and polenta in a bowl.

Coat the potatoes well with this mixture.

Heat the oil in a non-stick frying pan. Saute chillies and garlic for 10 seconds.
Add spiced potatoes and cook on low heat for about 6 minutes, turning or tossing frequently, until browned.

Great served hot with wedges of lime.

- Serves about 4.

BANANA & BASIL SEMIFREDDO

I prepared this using my Yonanas dessert maker which makes a semi-frozen mixture. The following savoury combo is with barbecued or grilled ham steaks, pork or chicken. Or serve it in small glasses to accompany pastrami as a pre-dinner nibble.

4 bananas, peeled and frozen
1/2 cup lightly packed basil leaves, finely chopped
pinch salt and pepper to taste

Halve bananas, feed through tube on Yonanas machine. Or chop bananas finely and whizz in a blender. You may need to refreeze mixture a little.

Fold in basil, salt and pepper. Serve in demitasse coffee cups or similar.

- Serves 4-6.

GRILLED CORN & CAPSICUM SALAD WITH VINAIGRETTE

Salad
3 red capsicums
4 corn cobs
Olive oil
3 spring onions
3/4 cup coriander leaves

Vinaigrette
1/3 cup each: olive oil, white vinegar
1 tsp wholegrain mustard
1 clove garlic, crushed
Freshly ground salt and black pepper to taste

Preheat a ridged frying pan or a ridged barbecue plate.
Brush corn and capsicums with a little oil.

Cook, turning frequently, until slightly charred.

The capsicums will take longer to cook, about five minutes.
Cut cooked corn into 3cm rounds.

Place in a bowl.

Halve and seed red peppers, cut them into strips and add to corn.
Chop spring onions and toss together with corn and peppers.

Add coriander leaves.

Whisk ingredients for vinaigrette.

Drizzle over warm salad.

- Serves 4-6.