by Naomi Mead
Quick, healthy, simple recipes based around just 5 main ingredients, and a few store cupboard staples.
Give Me Five! is founded upon our strong belief at Spring Chicken that eating healthily should be, and can be, quick, fuss-free, affordable and most importantly delicious. Every Give Me Five! recipe is based around just 5 main ingredients, combined with a few store cupboard staples.
These recipes aren’t meant to be saved for entertaining or special occasions (although they can definitely be used for this!) but are for every day cooking.
Every single ingredient included in the Give Me Five! recipes has been chosen for it’s health-boosting properties. Alongside each recipe you will find some nutritional information with a description of some of the amazing nutrients the dish includes, and the important role these nutrients have on our health & wellbeing.
So how do you get started? To make life as easy as possible, make sure your kitchen is stocked up with the basic ingredients on our store cupboard list.
Store cupboard ingredients
Extra virgin olive oil/ rapeseed oil
Soy sauce (or tamari)
Stock cubes/ bouillon
Salt & pepper
Each week, we will then publish a new Give Me Five! recipe for you to cook and enjoy….
Mackerel, beetroot & orange salad
- Mackerel is one of the richest food sources of omega 3 fatty acids, essential for good mental and heart health
- Beetroot contains compounds that have been shown to lower blood pressure
- Oranges are bursting with immune-boosting vitamin C
5 ingredients: smoked mackerel, beetroot, orange, watercress, walnuts
From the store cupboard: olive oil, red chilli
Ingredients (serves 2)
A glug olive oil
1 red chilli, finely sliced
2 oranges, one halved for juicing, one peeled & segmented.
2 fillets pre-cooked smoked mackerel
1 pack of pre-cooked beetroot
1 bag of watercress
75g walnuts, chopped
1. Carefully open the packet of beetroot and retain the juices. Cut the beetroot into quarters, or bite-sized pieces. Place into a bowl with the juices from the pack, together with the juice of one orange and the sliced chilli. Combine and leave for 10-15 minutes to allow the juice and chilli to marinate the beetroot.
2. Divide the watercress between 2 serving bowls or plates.
3. Add the flaked mackerel, the orange segments and the beetroot
4. Spoon over some of the remaining juice from the beetroot.
5. Sprinkle with walnuts, dress with a drizzle of olive oil and serve.
Roast cod with white bean, spinach & garlic mash
- Cod is an important “heart food”- a good source of omega 3 fatty acids, and an excellent source of heart healthy vitamin B6 and B12.
- Cannellini beans are loaded with antioxidants, and are rich in energy-boosting B vitamins, protein, iron and zinc.
5 ingredients: cod fillet, cannellini beans, spinach, cherry tomatoes, purple sprouting broccoli
From the store cupboard: olive oil, garlic, salt & pepper
Ingredients (serves 2)
2 fresh cod fillets
400g can cannellini beans
150g vine cherry tomatoes
2 large handfuls spinach
150g purple sprouting broccoli
2 cloves garlic
3 tbsp olive oil
salt & pepper
1. Pre- heat the oven to 190C
2. Put the cherry tomatoes in a shallow ovenproof dish, place the cod fillets on top, season well and drizzle with 1 tbsp olive oil.
3. Roast in the oven for about 20 minutes, or until the fish is firm and the tomatoes tender.
4. Meanwhile, finely chop the garlic. Heat 2 tbsp olive oil in a pan over a medium
heat and gently sauté the garlic. Add the spinach, and cook for a further 1-2 minutes, stirring regularly, until the spinach is wilted.
5. Add the drained cannellini beans to the pan, and season well.
6. Mash the beans with a potato masher, adding an extra drizzle of oil if needed to give it a creamy texture. Put aside until ready to serve.
7. Steam or boil your broccoli until tender and drain.
8. Serve the cod on a bed of mash, with the broccoli and tomatoes on the side.
Naomi Mead is a Cheltenham-based registered nutritional therapist at Food First