Eating more vegetables is one of the easiest and most straightforward ways to improve your health. It’s a bit of advice relevant to everyone and it’s one of those rare bits of health science no-one contests. Of course, it’s well known that only a minority of us eat the recommended minimum of five portions of fruit and veg a day, and that’s supported by a recent piece of consumer research of 2,000 people commissioned by Tesco which found 9% of UK adults only eat vegetables once a week or less.
We won’t go into the why here (don’t get us started), but instead we’ll ask: what should we do about it? Tesco has made a great start by having its health ambassador Jamie Oliver create quick and easy recipes which contain at least two of your five-a-day.
The below recipe for roasted tomato and feta toast caught our eye because it looks like a fancy pizza baguette. At just 485 calories per serving there’s also space for an extra topping or two while still staying within Public Health England’s 400-600-600 calorie rule.
The recipe takes next to no time to prep, but requires a couple of hours in the oven (pro tip: slow-roasted veg is a shortcut to delicious sweetness). If you’re working from home, get it going during elevenses then enjoy the aromas as you finish your morning’s work.
You can find Oliver’s recommendations for easy ways to eat even more veg on the Tesco Real Food website.
Roasted Tomato And Feta Toast (Serves Two)
- 1 yellow pepper
- 360g salad tomatoes
- 1tsp dried oregano
- 50g feta cheese
- 1 small baguette (200g)
- 1 clove of garlic
- A few sprigs fresh basil
- Balsamic vinegar, for drizzling (optional)
- Preheat the oven to 150°C/gas mark 2. Deseed and thinly slice the pepper. Halve the tomatoes and place them cut side up in a roasting tray (25x30cm), poking the pepper in around them. Season with a small pinch of sea salt and black pepper, sprinkle with the oregano and rub with 1½tbsp of olive oil.
- Break the feta into large chunks and add to the tray, then roast for two hours until the tomatoes and pepper are sticky and soft.
- Ten minutes before the end of the cooking time, slice the baguette in half lengthways and then again widthways and place directly on the bars of the oven to toast.
- Transfer the toasted baguette to serving plates or a board and rub with the cut side of the garlic clove. Spoon over a little of the cooking juices, then top with the roasted tomatoes and peppers, crumble over the feta and scatter over the basil leaves. Drizzle with a little balsamic vinegar, if you like, and serve.
This Easy-To-Prepare Lunch Contains Two Of Your Five-A-Day is written by jshannon for www.coachmag.co.uk