THERE are hundreds of conveniently prepared fruits and vegetables to choose from, from pickled beetroot to canned pineapple.
But it’s also fun to experiment using fresh product.
Here is a three-course Sunday dinner with a difference – using tropical fruits and earthy vegetables that are flavoursome, colourful and healthy.
Creamy Prawn Curry
(Serves two – £2.45 per portion)
Preparation time: 10 minutes.
Cooking time: 45 minutes.
- 1 small onion
- 2in piece of ginger
- 1 garlic cloves
- 1 green chilli
- 2tsp coconut oil
- 150g home-prepared desiccated coconut
- 1/2 tbsp Morrisons dried curry leaves
- 1/2 tsp turmeric
- 1/2 tsp chilli powder (medium or hot – your choice!)
- 1 tbsp garam masala
- 1 tin coconut milk
- 1tsp coconut oil
- 150g Morrisons Market St Raw peeled king prawns
METHOD: Firstly prepare the coconut. Stab through the softest of the three “eyes” with a knife or screwdriver. Tip over a bowl (with a sieve over the top) to get the coconut milk. Next, put the drained shell into the oven at 200C for about 10-15 minutes until cracks appear in the shell so you can smash it.
Once the cracks appear, wrap it in a tea towel and hit it with a hammer until it breaks into small pieces. For shredded coconut simply use a box grater and grate the chunks. You need to dry it out before using in cooking so it doesn’t just stick together. Place on a baking sheet and put the oven on the lowest temperature for about 20 minutes with the door slightly open. Keep an eye on it so it doesn’t go brown.
FOR THE CURRY: Finely chop the green chilli (keeping in the seeds if you like spice) and add to a bowl. Peel the onion, ginger and garlic cloves, then grate everything into the bowl with the chilli. Heat the coconut oil over a medium heat for about 30 seconds then add 75g of the desiccated coconut and the curry leaves. Cook until the coconut turns golden brown.
Add the onion, ginger and garlic paste, turmeric, red chilli powder and garam masala. Cook on a medium heat for around 4-5 minutes, stirring constantly to make sure nothing sticks and burns.
Once your curry base is a lovely deep golden colour, add in the tin of coconut milk. Let it simmer for about 30 minutes. If it gets too thick and sticks just add some water. While it is simmering, add the extra 1tsp of coconut oil to a pan and fry the desiccated coconut until golden brown.
Remove from the pan and put on kitchen paper. Add the prawns to the curry and simmer for another three minutes until the prawns turn pink. Top with extra coconut. Serve with rice and chopped coriander.
(Serves ten – 40p per portion)
Preparation time: 15 minutes.
Cooking Time: 45 minutes.
- 500g fresh beetroot
- 2 x 400g cans chickpeas in water, drained
- 2 lemons, juiced
- 1 tbsp ground cumin
- 2 tbsp tahini
- 2 tbsp olive oil
METHOD: Cut the beetroot leaves off to roughly an inch away from the root but leave the skin on. Bring a large lidded pan of water to the boil and add the beetroot.
Cook with the lid on the pan for 40 minutes. You will know when they are done because they are no longer hard. A knife should easily be pushed into the centre.
Drain, discard the water and allow the beetroot to cool. When they are cool enough to handle, peel the beetroot and roughly chop it. Put the beetroot into a food processor along with the chickpeas, lemon juice, cumin and a pinch of salt, then blend.
Once it is combined, slowly add olive oil until you have the consistency you want. Serve with pitta bread or carrot sticks. Keeps in the fridge for up to a week.
(Serves 4 – 31p per portion)
Preparation time: 5 minutes.
Cooking time: 12 minutes.
- 1 pineapple, cut into 8 slices
- 100g brown sugar
METHOD: Preheat the oven to 180C, lay the pineapple on its side and cut slices to your desired thickness. Then cut out the core and cut off the outer skin.
Lay the slices on a baking tray covered in tin foil. Sprinkle with the brown sugar and bake for ten minutes.
As you put the tray into the oven, heat a griddle pan on the hob. Aften ten minutes the pineapple rings will be soft and ready to eat – but for colour and decoration, put them on the griddle pan for 30 seconds each side.
Serve with creme fraiche or ice cream.
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