Good food, good for you

Brown Rice salad
Grilled fish – or tinned tuna in spring water
Tomato & mango salsa
Serves 4

For our first recipe we are substituting brown rice for the usual white. Brown rice is unbleached. As such, it has more nutrients in it. Its rich, nutty flavour makes it distinctly different. Note that it does take a bit longer to cook than white rice. If you are on a budget, or have a few mouths to feed, you can use tinned tuna (in spring water) instead of fresh fish. Eating healthily doesn’t have to be an expensive exercise. Any leftovers can easily be packed into lunchboxes and taken to work.

Brown Rice Salad
• 3 cups brown rice
• 1 can whole kernel corn
• Toasted sunflower seeds
• Toasted pumpkin seeds
• 1 packet mung bean sprouts
• Small bunch of coriander
• 1/2 cup chopped parsley
• 2 tablespoons olive oil
• Salt & pepper

• Bring 2 cups of brown rice and 8 cups water to the boil, stirring occasionally
• Reduce heat & boil gently, uncovered, for 25- 30 minutes
• Drain well and put into a large bowl, let rice cool down slightly
• Add the olive oil, salt & pepper
• Add remaining ingredients and mix through
• Serve warm or cold

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Tomato & Mango Salsa
• 6 tomatoes
• 1 red onion
• 1 mango
• 1 cucumber
• 1 green or red capsicum
• Salt & pepper
• Chopped fresh mint
• Juice of 1 lemon


• Peel onion and chop finely
• Dice tomato, cucumber, capsicum and peeled mango
• Mix all together with lemon juice, chopped mint & salt & pepper.

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Grilled fish (or canned tuna)
• Place fish fillet in oven tray
• Sprinkle salt & pepper, olive oil & lemon juice over fish
• Grill in hot oven 200 degrees C for 7-10 minutes
• Serve with the Brown Rice Salad and Tomato Mango Salsa (if using canned tuna – simply serve as is)

Healthy Tip!
Instead of starting the day with tea or coffee, try a lemon squeezed into a cup of hot water – this is a great starter to the day as it helps flush toxins.

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