NEED a shot of sunshine? Give your meals a tropical vibe by eating a rainbow of fruit and veg, starting with these tasty recipes.
The bright, colourful dishes, courtesy of Morrisons.com, are just what we need to chase away the winter blues. What’s more they are bursting with goodness and tick the box for all those healthy new year resolutions.
Jewelled rice salad
Makes 6 servings – 94p each
Preparation time: 15 minutes
Cooking time: 2 minutes
Additional time: 60 minutes chilling
- 500g long grain rice, microwavable for speed
- 6 tbsp mixed fresh herbs, finely chopped
- 1 tbsp lemon juice
- 4 tbsp extra virgin olive oil
- 4 spring onions, trimmed and finely chopped
- 1 large red chilli, deseeded and finely chopped
- ½ mango, peeled, stone removed and flesh diced
- 75g dried apricots, finely chopped
- 75g dried cranberries
- 100g pomegranate seeds
METHOD: Mix the oil, lemon juice and fresh herbs together in a large serving bowl. Season to taste.
Cook all the rice according to the instructions on the pack.
Pour the hot rice into a serving bowl and mix well.
Leave until cool then cover and chill in the fridge for an hour.
When the rice is cold, add the spring onions, chilli, mango, apricots, cranberries and pomegranate seeds to the bowl and mix well.
Season to taste, adding more lemon juice, salt and pepper.
Serve at room temperature, or keep in the fridge for up to three days.
SQUEEZE a mango gently to see if it is ready to use. A ripe mango will “give” slightly.
Eat-in-the-hand fish tacos
Makes 8 servings – £1.58p each
Preparation time: 5 minutes
Cooking time: 20 minutes
- 300g cod loin
- 150g natural yogurt
- 1 whole lime, zest and juice only
- 1 large pineapple, halved
- 2 tablespoons desiccated coconut
- 1 large red onion, peeled and finely diced
- 2 tablespoons fresh coriander, chopped
- 8 whole taco shells
- 1 large iceberg lettuce, halved and shredded
- 1 whole avocado, sliced
- 1 tbsp olive oil
METHOD: Preheat the grill to high. Place the cod loin on a baking tray, drizzle with 1 tbsp of olive oil and season.
Grill for 20 minutes or until cooked through and the fish flakes easily with a fork.
In a bowl, mix the natural yogurt with the lime zest, the pineapple, desiccated coconut, red onion and fresh coriander.
If eating right away, warm eight taco shells under the grill for two minutes.
When ready to stuff the tacos, add a teaspoon of pineapple salsa to each shell, the shredded iceberg lettuce and avocado. Flake in the cod. Garnish with fresh coriander. Can also be served with rice for a satisfying lunchbox meal.
PREPARE the filling in advance. Filling the taco shells just before eating will help keep them crisp.
Mango morning smoothie
Makes 2 servings – 85p each
Preparation time: 20 minutes
- 1 mango
- 1 cup fresh orange juice
- ½ cup fat-free yogurt
- ½ tsp fresh ginger, grated
- 1 tbsp lime juice
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METHOD: Remove the skin and seed of the mango and cut the flesh into small chunks.
In a blender or mixer, blend the mango chunks, adding ¾ cup of the orange juice, the yoghurt, ginger and lime juice until it becomes smoother.
Add ¼ cup more of the orange juice until it is smooth. Pour into a glass, drink and enjoy.
YOU can freeze mango chunks laid flat on a baking tray. Tip into a freezer bag to store.
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