Chase away the winter blues with Mrs Crunch’s colourful and tropical recipes


 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, 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.

Mrs Crunch’s colourful recipes are just what we need to chase away the winter blues

Mrs Crunch recipes in association with Morrisons

Jewelled rice salad

Makes 6 servings – 94p each

Preparation time: 15 minutes

Cooking time: 2 minutes

Additional time: 60 minutes chilling

This rice salad makes a healthy but delicious meal


  • 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.

Eat-in-the-hand fish tacos

Makes 8 servings – £1.58p each

Preparation time: 5 minutes

Cooking time: 20 minutes

These fish tacos are fresh and tasty


  • 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.

Mango morning smoothie

Makes 2 servings – 85p each

Preparation time: 20 minutes

This mango smoothie is the perfect morning drink


  • 1 mango
  • 1 cup fresh orange juice
  • ½ cup fat-free yogurt
  • ½ tsp fresh ginger, grated
  • 1 tbsp lime juice

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.