Martha Norris, first-year Food and Nutrition student and Food Blogger, shares one of her signature dishes, ‘The Green Giant’. Join her on a journey of exploring healthy food that is delicious and nutritious – yes, those two things go together! Read Martha’s story and find more recipes on her blog Simply Martha.
Sometimes, with the overwhelming choice of food offered to us, I like to colour code my meals. This can be a rainbow effect or a monochrome colour palette for a dish. It helps me determine what foods I can add on my plate that fit the colour scheme. This week it’s green – a colour often associated with health, nature and vegetables (my three favourite words).
This dish, ‘The Green Giant’, is everything that makes us humans strong and healthy. As you can guess, all the ingredients have three things in common:
- Contain a form of macro or micronutrient,
- GREEN IN COLOUR!
This recipe is for a meat-eater or vegetarian, simply replace the chicken with my ‘Green Lentil Burger’ recipe (ingredients and instructions below).
Ingredients for the meat version
– 1 or 2 handfuls of spinach
– 1/4 cucumber
– 3/4 tbsp edamame beans
– 2 or 3 branches of broccoli
– 1/2 courgette
– 1/2 avocado
– 2 tsp green pesto
– 1 chicken breast or lentil burger (ingredients below)
Ingredients for the lentil burger
– 3/4 cup green lentils
– 1/3 cup oat flour
– 1 garlic glove
– 1 tsp herbs
– 1 tsp chilli flakes
– 1 tsp olive oil
– 1 egg
- Preheat the oven to 220 degrees Celsius.
- Slice the chicken breast lengthways to form a pocket. Fill with the pesto and make sure it’s fully covered by the chicken.
- Place the chicken in the oven for about 20 minutes.
- While the chicken is cooking, slice the courgette into wedges, lightly drizzle or spray with oil and place in the oven.
- Boil some water, add the broccoli and edamame beans in a pan and boil them for about 8–10 minutes.
- Arrange the spinach, sliced cucumber and avocado on a plate.
- Take the chicken out once cooked all the way through, drain the beans and broccoli and add to the plate.
- Sprinkle a dash of apple cider vinegar for taste (optional) .
Method for the lentil burger
- Preheat the oven to 220 degrees Celsius or heat a frying pan with oil.
- Boil water and add lentils to a saucepan and boil for 10–15 minutes (skip this step if you’re using canned lentils).
- In a dish mix the herbs, flour, garlic and oil.
- Once the lentils are cooked, drain water and add them to the herby mix. Crack the egg, add to lentil mixture and mix well.
- Mould the mixture into patties and add to oven tray or frying pan.
- Cook for around 10–15 minutes.
Words by Martha Norris
Food Photography by Martha Norris