Courtesy of 5+ A Day
INTO THE POT WITH SEASONAL FRUIT AND VEGE This time of year may be bleak but it’s ideal for feeding the soul and nurturing health with fresh, nutritious fruit and vegetables. 5+ A Day project manager Carmel Ireland says lower sunshine hours and shorter days can lead to a loss in energy and put a strain on mental health but wise mealtime choices can reverse the ‘winter blues’ and boost immunity. In particular, winter fruits are a powerhouse of vitamins so, in season kiwifruit, tamarillos and lemons are to be relished, Navel oranges, too. “All these locally-grown fruit provide a high level of vitamin C which supports immunity and is critical to managing chronic diseases, heart health and blood pressure,’ Ms Ireland says. Winter is also the perfect time to embrace slow cooking methods and to try www.southmagazine.co.nz
new recipes using in season vegetables. “Soups, stews and roasted vegetables really come into their own at this time of year with parsnips, carrots and potatoes being seasonal favourites which form the base of many budget-friendly, family meals,” Ms Ireland says. Keep up green vegetable intake with kale, broccoli and fresh herbs, all a source of beneficial vitamins and minerals as well as excellent dietary fibre. Also check out vegetable superstar, cauliflower. It can be roasted and spiced or mixed with other vegetables to bulk up a meal. Options abound but this simple yet delicious parsnip soup makes for an easy weekend lunch.
ROASTED PARSNIP & GARLIC SOUP Serves: 4-5 | Preparation: 10 minutes | Cooking: 50 minutes
INGREDIENTS: • • • • • • •
5 parsnips 6 cloves garlic 2 tbsp olive oil 1 tbsp ground turmeric 4 cups vegetable stock 1 cup milk of choice Pinch salt & pepper
Garnish suggestions: • • • • •
Sprouts Chilli flakes Coriander leaves Cashew nuts Olive oil
METHOD: Preheat oven to 200°C. Peel and slice parsnips into small pieces and place on a baking tray. Drizzle with olive oil and sprinkle over salt. Bake for 20 minutes. Remove tray and add unpeeled garlic cloves. Return to oven and bake for a further 15 minutes until parsnips & garlic are tender Peel the skin off the garlic cloves and set aside. Place the parsnips into a pot with the vegetable stock and bring to a boil Remove the parsnips from the pot and place in a food processor with garlic, turmeric, milk and pepper. Blend until smooth. Transfer mixture back into the pot and mix well. Bring to the boil again, and simmer for 10 minutes Serve warm soup in bowls and garnish with chilli flakes, sprouts, coriander leaves and cashew nuts. south | july 2021 | 27
