Sally's flu-busting veggie sauce
Sally's working up her flu-busting veggie sauce, full of goodness to beat those nasty coughs and colds.
She says it will give your immune system a much-needed a boost as we descend into the colder months.
Ingredients:
1 whole bulb of garlic10 tomatoes, cut in half2 small onions, peeled and quartered2 courgettes, cut in half lengthways1 red pepper, seeded and quartered1 green pepper, seeded and quartered1 yellow pepper, seeded and quartered4 tbsp olive oilCelery saltBlack pepperFew sprigs fresh rosemary
Method:
Pre-heat the oven to 200˚C/gas 6
Prepare the garlic by keeping whole and slicing the very top off to expose the tops of the cloves.
Put the garlic, tomatoes, onion, courgettes, red, green and yellow peppers onto a large baking tray. Drizzle with olive oil and sprinkle with celery salt, freshly ground black pepper and the rosemary sprigs.
Roast in the oven for between 35-45 minutes, keeping a close eye to ensure the vegetables do not burn. Turn during cooking.
Once roasted, scoop all the roast veggies out onto a large chopping board. Remove the garlic and chop the remaining vegetables up roughly to make a chunky pasta sauce.
Squeeze the reserved garlic out of the bulb and add this to the mix, discarding the skin
Use a food processor and whizz to make a smooth soup or casserole base
If you want it to stretch the vegetable sauce further to feed more – add a tin of chopped tomatoes into the processor and a dash of Worcestershire sauce.
Serve as a pasta sauce, meatball sauce, soup or stew base and bust that flu bug away!
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Turkey balls: This recipe is packed with protein, low in fat and great for batch cooking and keeping the for another day and another dish. These low fat turkey balls can be served with my flu busting sauce, pasta, jacket potato or in a salad. Make a big batch, then pop in the freezer for when you are in a hurry!
Ingredients:
¼ cup chopped carrot
1 onion, finely chopped
2 garlic cloves
½ red chilli (if you don’t have a fresh chilli – use a teaspoon of dried chilli flakes)
500g lean turkey minced meat
¼ cup unseasoned breadcrumbs
1 egg
1 tbsp Italian seasoning
½ tsp cinnamon
Method:
Preheat the oven to 200˚C/gas 6
Place the carrot, onion, garlic and chill in a food processor and blitz for a few seconds until finely minced.
Use your hands to combine the carrot mixture with the turkey mince, breadcrumbs, egg, Italian seasoning and cinnamon.
Shape the turkey mixture into marble -sized-balls and dry fry in a pan until golden. About 4-5 minutes, turning occasionally until even coloured.
Spoon the meatballs into the blitzed flu-busting sauce. Cover with a lid and cook over a medium heat for a further 5 minutes, until the meatballs are cooked all the way through.
Serve with a salad, pasta, or brown rice
You can freeze any that are left over in a plastic bag for up to 3 months. To use defrost in the fridge overnight, or in the microwave before re-heating until piping hot.