Pumpkin, sweet potato & tomato ragout

Increasingly we are becoming more aware that food is the fuel for our bodies so, if we fill ourselves with lower grade items, our bodies won't perform as well.

It's great to feel fit and full of energy and it doesn't mean that you have to compromise on taste and flavour.

Try this delicious dish - but you'll have to come to the Food for Vitality class on 27th April to find out about what nutritional benefits the ingredients provide.

Serves 4           Preparation time: 10 mins           Cooking time: 30 minutes

2 tablespoons coconut oil

1 large onion, diced

1 clove garlic, crushed

500g pumpkin, cut into chunks

2 large sweet potato peeled and cut into chunks

1 tablespoon smoked paprika

pinch dried chilli flakes

1 tin good quality chopped tomatoes

Handful of fresh coriander, chopped

300g cooked brown rice or quinoa

  1. Heat oil in a saucepan, add onion and cook slowly until softened.  Add the garlic.
  2. Add the chunks of pumpkin and sweet potato to the pan and stir in.
  3. Add smoked paprika and chilli flakes and cook for a further 2 minutes.
  4. Add tomatoes and 500ml water, bring to the boil and then turn down the heat and leave to simmer for 15 mins until reduced.
  5. To serve, spinkle over the chopped, fresh coriander and serve with cooked brown rice or quinoa.

Tip:  Quinoa is the best option to make this a 'super healthy' meal.  It was considered to be sacred by the Incas , who called it "the mother of all grains".  With the benefit of modern science we now know that it contains all 22 essential amino acids -  an amazing little plant.