So you think you don't like veg? This air fryer recipe will change your mind!
Feeling tempted by junk food now the weathers getting colder?
Vegetables just not that appealing to you? After hearing some peoples struggles with getting their daily dose of veg, or simply just not enjoying them at all, this months recipe is here to change your mind.
With the new season comes new vegetables, and they can be more delicious than you think.
There's nothing better than some hot tasty nutrient-rich vegetables to keep you going.
Here are 3 of our favourite and most versatile vegetables and why you should be adding them to your CollaSlim diet...
Butternut Squash
High in fibre, which can reduce your risk of colorectal cancer.
High in potassium which can help manage your blood pressure.
Hydrating- one serving of butternut squash is around 87% water.
Full of beta-carotene and alpha-carotene. Your body converts them to vitamin A, which is important for your immune system.
Contains lutein and zeaxanthin, Along with beta-carotene and vitamin A, which protect your eyes from ultraviolet rays.
Has a low glycemic index, which means that its carbs are digested more slowly. This also helps keep blood sugar from rising.
We love ours in a delicious autumnal soup!
Cauliflower
Extremely nutrient-dense.
Great source of fibre to help with digestion
High in Vitamin K to support bone health.
High in Choline which plays a major role in maintaining cell membranes, synthesizing DNA, and supporting metabolism and the nervous system.
Contains Sulforaphane which works at the cellular level to neutralize toxins, reduce inflammation, protect DNA and inactivate carcinogens.
One serving contains over 75% of your daily recommended Vitamin C.
Contains a plant compound called indole-3-carbinol (I3C) which is a phytoestrogen.
Rich in sulfur to support the production of glutathione which is important for maintaining the integrity of the gut lining as well as supporting its regeneration.
It's a versatile alternative to carbs, we love ours in a curry!
Sweetcorn
Starchy grain that is higher in energy and carbs than most vegetables per serving.
High in fibre which is great for digestive health.
Rich in Vitamin C.
Rich in lutein and zeaxanthin, two carotenoids that may prevent cataracts and age-related macular degeneration (AMD).
Cholesterol free.
Sodium free.
Low fat.
Packed full of magnesium and potassium which are essential for the maintenance of muscles and help to reduce tiredness.
We love ours as a side with spicy grilled chicken!
Try our Autumnal Veg Fakeaway to get your junk food fix at half the calories with all the benefits of this season's tastiest vegetables.
Tuck into some Southern Air fried Cauliflower Wings, BBQ Sweetcorn Ribs and Butternut Squash Chips that will change how you see vegetables forever!
At around 543 calories per portion, packed full of fibre and over 20g of protein, it's a great alternative to a weekend takeaway or cheat meal.
Don't have an airfryer? You can also give these a go in the oven and adjust cooking time by 5-10 minutes.
Here's what you'll need...
Ingredients:
Half 1 small cauliflower (about 300g)
1 corn on the cob
Half 1 small butternut squash (about 250g)
1 medium egg
70g white breadcrumbs
70g plain flour
Smoked paprika
Mixed herbs
Garlic granules
Ground black pepper
Ketchup (low sugar & salt)
Light reduced salt soy sauce
Honey
Fat free Greek yoghurt
Chives
Half a lemon
Method:
Cauliflower Wings:
1. Cut the cauliflower florets into halves, so they almost resemble chicken wings and drumsticks, keep these as close as you can in size so they cook evenly.
2. In one bowl, mix the bread crumbs, flour, smoked paprika, garlic granules, mixed herbs and black pepper together. In another bowl next to it, 1 medium beaten egg.
3. Dip your cauliflower into the egg, and then into the breadcrumb mixture to fully coat and then place in your air fryer, making sure they are not touching. Spray with a little cooking oil and air fry at 200°c for 15minutes, turning them every 5 until they are golden and crisp.
4. Serve with a dip of fat free Greek yoghurt, a squeeze of lemon and fresh cut chives.
Sweet Corn Ribs:
1. Very carefully, cut the ends off the sweetcorn and ensure a flat edge.
2. Standing the sweetcorn up on the chopping board, cut the sweetcorn in half by slowly bashing the knife vertically down the corn. Repeat until cut into quarters. (This is a bit fiddly and does require a good sharp knife. If you're not very confident with your knife skills, you can always swap whole sweetcorn for a portion of baby corn.
3. Coat your sweetcorn ribs with a couple of sprays of cooking oil and 1tsp of Smoked Paprika and air fry at 200°c for 15 minutes, turning every 5.
4. Whilst you wait, prepare your bbq sauce- mix together 40g of ketchup, 1tbsp of soy sauce, 1 tbsp of honey and 1tsp of smoked paprika.
5. Once the sweetcorn ribs are cooked, and are golden with a slight charr in places, baste them with some of your bbq sauce whilst they are still hot to create a sticky bbq rib. The rest of the sauce is for dipping!
Butternut Squash Chips:
1. Peel and cut and de seed a small butternut squash into halves, about 250g.
2. Using 1 half, cut into long chips, keeping them the same thickness so they cook evenly.
3. Coat your butternut squash in a few sprays of cooking oil, garlic granules and mixed herbs.
4. Air fry at 200°c for 15 minutes, giving them a shake every 5 minutes. (We cooked ours at the same time as our sweetcorn ribs if you have 2 drawers in your air fryer.)
Pile up your delicious veggies, and enjoy with your homemade dips for the ultimate guilt free fakeaway fix or side, perfect to have with your balanced CollaSlim diet!