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
| 300 g | Baby beetroots, peeled and shredded (Main) |
| ½ small | Onions |
| 1 | Red capsicum, seeded and diced |
| 1 | Apple, peeled, cored and shredded |
| ½ cup | Chopped parsley |
| 1 tsp | Cumin seeds, toasted |
| 1 large | Orange, grated rind and juice |
| ½ cup | Toasted walnuts, chopped |
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Directions
- Place vegetables, apple, parsley, cumin seeds and orange rind in a large bowl.
- Drizzle with orange juice. Cover and refrigerate for at least 1 hour. Garnish with walnuts. Great served with plain yoghurt.
