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Chef Rudo Kandiero
THE Eatwell Guide is based on five food groups.
All foods can be included in a healthy diet as long as the overall balance is right. All foods supply energy and nutrients. Healthy food is regarded as “boring”. However, as a chef, my task is to create recipes and menus that are enjoyable.
Fruits and vegetables
Many people do not eat sufficient fruits and vegetables. We should eat at least five portions of a variety of fruits and vegetables each day. Fruits and vegetables are a good source of vitamins, minerals and fibre. People who eat a lot of fruits and vegetables are less likely to develop diseases and some types of cancer.
On your list, include a variety such as apples, pears, oranges, bananas, grapes, mangoes, pineapples, raisins, dried fruits, strawberries, carrots, squash, courgettes, cabbage, peas, beetroot and sweetcorn.
This week we have an interesting stuffed butternut squash recipe, which serves four people and requires at least one-and-a-half hours cooking time. This is a lunch box idea. It can also do for breakfast.
Ingredients
Butternut squash (two small or medium size);
Cooking oil;
Two rosemary sprigs;
Salt and pepper
Stuffing
500g sausages of choice;
Two apples or pears;
Half teaspoon oregano;
Half teaspoon thyme;
Half teaspoon basil;
500g or one bundle spinach;
300g cheddar cheese and mozzarella;
Toppings
Two pecan nuts (chopped);
Two teaspoons green onions;
Two teaspoons parsley;
Pepper flakes (optional)
Directions
- Preheat the oven to 200 degrees Celsius. Line the baking tray with greaseproof paper. Cut each butternut squash into two halves and scoop out seeds.
- Wash seeds and sprinkle on a baking sheet. Make several slits in the squash and drizzle oil, and add chopped rosemary. Season with salt and pepper.
- Place the four squash halves on a baking sheet, cut side down, and roast for about 40 minutes or until soft. Remove squash from the oven.
- Prepare stuffing. Crumble sausages and pan-fry until cooked. Add herbs, salt and pepper. Add shredded spinach and cook until wilted.
- Add chopped apples. Turn the cooked halves, cut sides up, and stuff with the sausage mixture until levelled.
- Top with grated cheese. Roast together with butternut seeds in the oven for 20 minutes until the cheese melts.
- Top with chopped nuts, basil, parsley and green onion.
Power food of the week
Spinach: Nutritional powerhouse, stabilises blood sugar levels, helps in reducing risk of developing cancer, good for bone health, rich in iron, packed with vitamins and is high in fibre.
Butternut squash: Rich in vitamin and fibre, manages high blood pressure and promotes healthy skin and hair.
Butternut squash seeds: Offer plant-based protein, fibre, healthy fats, reduce inflammation, and protect against cancer and heart disease.
Food safety guide
Always wash your hands thoroughly before handling food.
Vegetables and fruits must be washed before eating or cooking.
Bacteria are tiny, single-celled organisms that cause food poisoning and food-borne illness. They are described as pathogenic. They are dangerous once they get into food. To make matters worse, they are not visible. Bacteria may be carried from one place to another in the kitchen by hands or equipment.
Symptoms of food poisoning include diarrhoea, vomiting, nausea, fever, headache, dehydration and abdominal pain.
* Rudo Kandiero is a qualified chef. She has a diploma in food preparation and culinary arts, patisserie and food safety. She can be contacted on: 0772748509.
Online Reporter