Sweet Corn with Coconut Oil, Lime and Chilli

Growing up in the Midwest, corn was a massive part of my diet and we would literally have it for dinner every night in the summer months! In true Midwest style we would BBQ it fresh for each meal and enjoy whilst hot and dripping with butter and salt. It was delicious even if it wasn’t the healthiest! This recipe is my nutritious twist on this childhood summer meal that is prepared just as we used to do it – straight on the BBQ!

Corn contains an impressive range of antioxidants as well as phosphorus and manganese. It is also high in fiber which makes it great for digestion. The high fiber count also means it is beneficial for your blood sugar levels which can help to prevent diabetes. Nutritional research has shown that eating corn can help the body to absorb essential minerals, such as iron, zinc and calcium!

You will need the following ingredients to make your own:

4 fresh corn on the cobs, husks removed
4 Tbsp. of coconut oil
Zest of 2 limes & juice of 2 limes
2 tsp. red chilli flakes

Once you have your BBQ flamed up and ready to go, you can begin preparing the meal by rubbing the coconut oil, lime juice and chilli flakes onto your corn. Once you have done this, wrap each piece of corn in aluminium foil individually. Next, place the wrapped corn onto your BBQ and cook for approximately 15 minutes, being careful to keep it away from the flames. Every couple of minutes you can turn it over to ensure that it cooks through evenly.

Once the 15 minutes have passed, remove the corn from the heat and also remove the aluminium foil. You can then sprinkle each piece with some of the lime zest and enjoy!

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Roasted Tomato and Sweet Potato Dip

Summer is just around the corner and that means picnics, barbeques and all manner of outdoor parties! The problem with going to so many of these events is that the food on offer can often be quite calorific! So, to avoid your waist-band increasing over the next few months, it’s a great idea to whip up your own dishes and dips to take with you. This doesn’t have to be a time consuming task and you can easily create a small selection of things to bring with you in under an hour. My Roasted Tomato and Sweet Potato Dip is just the thing for those summer days spent outside and goes well with practically everything!

Tomatoe and sweet potato in the same dish is a powerful fruit-veg combination. They are both full of antioxidants as well as their own range of vitamins, minerals and nutrients. A fun fact about tomatoes is that certain aspects of their nutritional value actually improves as they are cooked! When tomatoes are heated in the cooking process, the amount of lycopene, which is a chemical compound contained within, is increased. This beneficial compound is known to be effective in protecting the body against cancer and is also just useful for all round health!

So to get your summer off to a healthy start, gather the following ingredients:

8 vine tomatoes
2 medium sweet potatoes
2 spring onions, chopped
A large handful of coriander
2 Tbsp. of olive oil
1 Tbsp. of honey
Salt and pepper

roasted tomato and sweet potato dip2So to get started, pre-heat your oven to 180C and roast the tomatoes until the skins start to peel away (which should be after about 15-20 minutes). You should then remove the skins and allow the tomatoes to cool. In the same oven (even at the same time!), peel and bake your two sweet potatoes. I advise creating a few holes in the potatoes with a fork before you place them in the oven. The sweet potatoes will take a bit longer to cook than the tomatoes and you should give them about 25-30 minutes. After this time they should be adequately soft. Once they are ready, remove and allow to cool.

Once the tomatoes are cooled, peel away the skin and discard. Then you can place the tomatoes, chopped spring onions, coriander, olive oil, honey and salt and pepper into a food processor. Once the sweet potatoes are cooled, cut into chunks and add to the mix. Whizz until mixed well – close to the consistency of a puree. And voila, you have a gorgeous, easy dip to serve to your family or guests! Cut some chunky rye, spelt, wholewheat bread and top with the dip. Delicious!

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