Spiced Lemon Rice

A typical southern Indian favourite, this citrus-flavoured rice dish is a perfect accompaniment to plain grilled fish, lamb stew or chicken.

Serves: 4

Ingredients:

200 g basmati rice
1 tablespoon olive oil
1 bay leaf
12-14 fresh or dried curry leaves
1 dried red chilli
2,5 cm cinnamon stick
3-4 cloves
4-6 cardamom pods
2 teaspoons cumin seeds
8-10 black peppercorns
¼ teaspoon turmeric
juice of 1 large lemon
450 ml boiling water
salt

Method:

1. Place the rice in a sieve and wash it throughly under cold running water. Drain well and set aside.

2. Heat the oil in a nonstick saucepan; when it is hot add the curry leaves, chilli, cinnamon stick, cloves, cardamom, cumin seeds, black peppercorns, bay leaf and turmeric. Stir-fry for 20-30 seconds and add the rice. Stir-fry for 2 minutes, then add the lemon juice and the measured water.

3. Bring to the boil, cover the pan tightly and reduce the heat to low.

4. Cook for 10-12 minutes, remove from the heat and allow to stand undisturbed for 10 minutes. Fluff up the rice with a fork and season before serving.

Healthy tip:

Lemons are an excellent source of vitamin C, which is important for boosting the immune system, healing wounds and protecting against heart disease. Vitamin C also helps the body absorb iron.

Beetroot and Coriander Salad

Serves: 2

Ingredients:

2 large beetroot, cooked
1 teaspoon cumin seeds
½ teaspoon nigella seeds (onion seeds)
½ teaspoon coriander seeds
¼ teaspoon mild chilli powder
1 tablespoon coconut milk
100 ml low fat natural yogurt
handful of coriander leaves
1 tablespoon roasted pumpkin seeds
sea salt

Method:

1. Peel the beetroot and cut it into bite-sized pieces. Place in a large serving bowl.

2. Put a frying pan over a medium heat and place the cumin, nigella and coriander seeds in it.

3. Dry roast the spices for 2 minutes until they release their aromas. Place in a mortar and pestle and lightly crush them, or use a spice grinder. Transfer to a small mixing bowl with the chilli powder, coconut milk and yogurt. Stir to mix well.

4. Roughly chop the coriander leaves and add to the beetroot with the pumpkin seeds.

5. Drizzle over the yogurt mixture, season and serve immediately.

Healthy tip:

Beetroot is high in antioxidants, making it excellent for boosting the immune system, fighting infection and detoxifying your body, and is also a good source of iron.