How to make getting your quota of five-plus a day a tasty experience – try these easy recipes using fresh as produce, says NZ House & Garden Food Editor Sally Butters.
WHITE BEAN, KALE & MUSTARD DIP
This simple mixture takes minutes to whip up and makes a great snack with fresh vegetables or pita crisps for dipping, or you can make it thicker to use as a tasty spread in a salad sandwich.
3 tablespoons olive oil, plus extra as required 3 cloves garlic, chopped 1 handful kale leaves, chopped 400g can cannellini beans, drained and rinsed 2 tablespoons Dijon mustard ½ lemon, juiced
Heat oil in a small pan over a medium to low heat and gently saute garlic for a few minutes. Add chopped kale and cook until wilted. Transfer to a food processor.
Add beans, mustard and lemon juice and pulse to combine, adding enough extra olive oil to make a spreadable dip. Season to taste.
Using a vege peeler, remove a half-dozen narrow strips of green cucumber skin and set aside to use as garnish.
Halve cucumbers lengthways and scoop out the seeds. Roughly chop the flesh and place in a food processor or blender with the avocado flesh, yoghurt, herbs, lime juice and chilli (remove seeds and membranes for a milder flavour). Pulse to combine.
Add coconut water, season with flaky sea salt and process until smooth. Chill soup before serving, garnished with strips of cucumber and dill sprigs.