This dish provides a highly nutritious meal that can be stored, covered in the refrigerator, for three days and eaten hot or cold. Making it once a week and consuming a bowl daily can help the body recover from many health issues.
It can also be a side-dish for a main course of meat or fish and makes a decorative and healthy addition to a buffet table.
The seeds, herbs and spices and the rainbow colours of the vegetables contain many of the essential minerals and vitamins the body needs regularly for optimal health. The root vegetables also help to feed the good bacteria in the guts which can also help the body recover quickly from illness.
This dish can protect against illness as it provides the building blocks the body needs for a strong immune system. Children and the elderly would benefit from regular consumption of this dish.
It also very good for anyone participating in strenuous physical activities like sports, dancing etc. as it will reduce recovery time and replace nutrients lost due to sweating.
Ingredients
Choose a selection of ingredients for each layer. The more of them that are added the higher the nutritional benefits. A large casserole dish is required, preferably glass because the appetite can be enhanced and digestive juices start to flow when the eyes see a colourful dish of food.
Base layer 1 ingredients
- Butternut squash
- Carrots x 2
- Parsnips x 2
- Sweet potatoes x 2
- Swede – small half
- Turnips 2
- Butter or extra-virgin cold pressed olive oil for the mash
Base layer 1 method
- Turn on the oven, Gas mark 4 (180°C electric) or (160°C fan assisted) or 350°F.
- Grease a large casserole dish.
- Steam the above chosen ingredients and then mash with black pepper and butter or olive oil.
- Place in the base of the greased casserole dish.
Layer 2 ingredients
- Broccoli – handful broken into small florets
- Cauliflower – handful broken into small florets
- Leeks x 2 sliced
- Peas – handful
- Sweetcorn – handful
- Any cooked beans of choice –x 2 tablespoons
Layer 2 method
Place the ingredients over the layer 1 mashed vegetables.
Layer 3 ingredients
- Beetroot x 2 cooked and sliced
- Lentils – handful cooked
- Spring onions – handful thinly sliced
- Lemon x 1 freshly squeezed and include the grated rind
- Hemp seeds x 2 tablespoons
- Turmeric x 1 teaspoon
- Ginger x 1 teaspoon powdered, or 2 x grated or sliced knuckles of fresh.
- Eggs x 2 beaten
Layer 3 method
- Spread each ingredient over layer 2.
- Pour the beaten eggs over the top and sprinkle with the ginger and turmeric.
Decorative top layer 4
- Sliced red and yellow peppers x 1 of each
- Green string beans – handful
- Cherry tomatoes cut in half to decorate
- Sunflower seeds x 2 tablespoons
- Pumpkin seeds x 2 tablespoons
- Extra virgin cold-pressed olive oil
- Blue cheese – enough to crumble over the top
Method layer 4
- Arrange the sliced peppers and green string beans around the dish from the centre in a fan type configuration, alternating each ingredient.
- Place the cherry tomatoes in between each fan of the strips of peppers and string beans.
- Sprinkle the seeds over the top.
- Sprinkle with the olive oil and crumble the blue cheese over the top.
- Bake uncovered in the oven for 30 minutes.
After cooking
- Black pepper – sprinkle liberally over the top
- Basil leaves – handful to garnish before serving
Can be eaten hot or covered and stored for three days in the refrigerator once cooled.
NOTE: Experiment with any other vegetables, seeds, herbs and spices of choice.
WARNING: Pregnant women should omit the blue cheese due to the risk of listeria which is dangerous for the foetus. There are safer alternative plant-based blue cheeses which do not carry the risk of listeria and are an alternative for vegans and anyone with a compromised immune system.