Not Your Average Burger and Chips

Every once in a while, one of the flatmates (except Veggie Meghan), craves a burger. And when one of us starts talking about it, we all start craving them, so this is how we deal: Buffalo, Venison, Cranberry burgers. 

These are no ordinary burgers. Oh no. These are Puddledub buffalo, venison and cranberry burgers which we bought at the Fife farmers' market a few week ago and have kept in our freezer until now. These burgers are great. The meat is so lean, and unlike a lot of burgers, there is no grease oozing out of them, meaning they are healthier and not as guilt-inducing. They also are rather inexpensive, at only £4.99 for a pack of 4. Go get yourself some at the next farmers' market (Saturday April 2), you will not regret it! (They also have great lamb steaks which we frequently buy). 

These burgers deserve to be treated with respect, so we placed them on whole wheat buns, with homemade tomato ketchup, grated cheese, caramelized onions and wilted spinach. Next to that we had homemade rosemary sweet potato chips. Yeah, it’s okay to be jealous.

We’re gonna need to take this in steps.

1.     Prep your sweet potato chips. I use one sweet potato for each person eating. Cut them into chip-like shapes (sorry for the obviousness), place them on a baking sheet, drizzle with oil, and throw some rosemary on (fresh if you have it, dried if you don’t). Shake it all about to coat the chips, then put them in a 200degreeC oven for about 45 minutes. Check about halfway through, push them about to make sure they cook evenly. 

2.     Now for the tomato ketchup. Let’s be honest, this is a little over the top, even for me, but we didn’t have any ketchup or mayo in the house, and I like a bit of sauce on my burger, so this is what happened. I don’t know how to make ketchup, at all, and didn’t bother looking it up, so just racked my brain for the list of ingredients on the back of Heinz bottles, and was pretty sure it was just tomatoes, vinegar, sugar and water, so that is what I did. I took a handful of cherry tomatoes, cut them into eighths, and threw in a hot pan with a drizzle of olive oil and let them cook down for just a few minutes. Then I poured in about 2 tablespoons of white wine vinegar and let it cook off for 15 minutes. It smells awful, but it gets better with time. Then I poured in about 2 tablespoons of water, and quite a lot of sugar, about ¼ cup or 50 grams. Any sugar will do. Let it all cook down together, adding water if it looks too dry. The longer it cooks the better it will taste, so keep it on the stove until it’s time to serve. Mine turned out to be a bit more of a chutney than a ketchup, but it was seriously yummy and just what I wanted.

I forgot to take photos of the whole process, sorry! 

Oh, yeah, I used butter! Olive oil would be healthier though!

3.     While the chips are in the oven and the ketchup on the hob, caramelize your onions. Thinly slice an onion and tip in into a hot pan with a bit of olive oil. Cook until they brown, about 10 minutes. I added a handful or two of fresh spinach towards the end to wilt.

4    Finally, the burgers! Use a big frying pan (we used the same one we had cooked the onion and spinach in for extra flavour), heat it up, and place your patties in it, no need for oil. Cook for about 10 minutes on each side for medium well.

5.     While the burgers are in the pan, toast your whole wheat buns by slicing them and either putting them in the toaster, or placing in the oven with the chips. Also, grate some cheese so it’s ready to be sprinkled on the hot burger.

6.     Take the chips out of the oven, put a bun on each plate, place a cooked burger on each, and let everyone add their own onions, spinach, and cheese. Eat!!!

In case you’re not convinced, let me just elaborate about the awesome-ness of this meal. It was sensational. I am a Midwestern girl, and I love a burger, but these are just out of this world good. And healthy! Lean meat, with tasty and vitamin-rich sweet potatoes, onions and spinach?! Yes, please! And all that yummy, healthy goodness allowed me to justify the second glass of wine :) 

My Mini Mexican Vacation - Spicy Tortilla Soup

It’s about that time of term (week 6) when I get a bit homesick and begin to crave Midwestern eats. On top of that it’s been raining for about three days straight. Well, the rain is anything but straight… umbrellas, hoods….nothing hides you from the horrid sideways rain and howling wind off the North Sea. My solution, as it often is, was to cook.  And not to cook just anything, no, I chose to make a massive pot of warming Mexican tortilla soup, thus solving both my cold and my craving for Chipotle (a burrito fast food place).

This soup has evolved over the last two years. It used to be quite simple, mainly focused on the chicken and the tortilla chips, because I didn't like tomatoes or cheese back then, and couldn't find black beans in the grocery store (Sainsbury's does now carry them). As I have matured, so has this soup, and it is now far more complex, and consequently, far more satisfying. 

I begin with a couple crushed and chopped garlic cloves, a sliced red onion, a diced bell pepper (any colour will do), and one or two chopped chili peppers. All of that goes in a big soup pot with a big glug of vegetable oil. Then I pour in the spices. Cumin, coriander, salt and pepper are the standards, added in copious amounts, then I typically add a dash of cinnamon and occasionally a teaspoon of chili powder. If you have fajita seasoning, you can just use that instead of everything else. Let the vegetables and spices get hot and friendly together. Your kitchen will start to smell really good and spicy. When the veg is soft, about 5 minutes, tip in a can of chopped tomatoes, two handfuls of (uncooked) rice, and then a whole lot of chicken or vegetable stock. Let boil rapidly for 10 minutes, then turn down the heat to simmer. Now add frozen corn, black beans, a few tablespoons of sugar (any kind will do), and shredded chicken if using. Stir and let the soup simmer for ten minutes or so until the rice is cooked. Take that time to chop up an avocado, grate some cheddar cheese and put out the tortilla chips. 

I usually make this soup with the chicken in it, but Meghan has recently gone veggie, so I prepared the chicken separately this time. I took two chicken breasts, coated them in cumin, coriander, salt and pepper with a drizzle of oil and baked them in the oven for about 15 minutes at 200c, turning them over once. I let them cool a bit before I took two forks and shredded them into spoon-friendly pieces. Everyone then added the amount they wanted to their soup. This soup could also be made totally without chicken, and is still hearty enough with the beans and rice. 

Heap lots of soup into a bowl, sprinkle on some cheese, crumble on some chips and lightly put a bit or two of avocado on top (although I don't like avocado so I leave it off, as you can see in the picture). If you’re feeing fancy, you can squeeze some lime juice over the top before serving, or serve with a wedge of lime on the side of the bowl like a soup margarita.

Watch out! This soup makes your nose run. You can however tailor the level of spiciness to suit yourself. If you want it milder, use one green chili pepper, and go light on the cumin. If you want it spicy, use one or two red chili peppers and season heavily. Also, the longer you heat chili the spicier it gets, so the heat will intensify the next day if there are any leftovers. Or make it ahead of time to really let the flavours develop.

PS. This soup tastes great with a Corona. It’s like a mini Mexican vacation without having left Scotland. I'm not encouraging drinking early in the day or anything, but this soup and a beer at lunch will keep you warm during your long, cold and wet walk back to the library. 

Brilliant Bruschetta with Lentil and Tomato Soup

Per request, our Brilliant Bruschetta recipe!

This dish was inspired whist wandering around the Fife Farmer’s Market in St Andrews this past weekend. If you haven't been to the Farmer's Market, you should go! We stood in front of the olive/tomato/pesto stand for about 20 minutes until we decided just what we wanted: Sun Blush tomatoes and fresh green pesto. These turned out to be fabulous choices!

Just down the row was a homebaking stall, with the best looking focaccia I have seen in Scotland. It was so visually tantalizing we had to buy one. We chose a roasted pepper and herb focaccia, and a loaf of fresh bread. 

So Saturday night we made MC's bruschetta, served with bowls of Jenna’s Tomato and Lentil Soup. It was all fabulously garlicky, just the way we like it. 

Here is what we did:

Ingredients

3 tomatoes

a handful of sun blush tomatoes

4 or 5 cloves of garlic, crushed and chopped

a loaf of bread or a baguette 

butter

fresh basil leaves

olive oil
salt and pepper

Turn the oven on to about 200. It’s just to toast the bread so don’t get too fussed about exactness. Slice your bread. Take a bit of butter, maybe a 2 inch slice, and pop it in a bowl. Microwave for ten seconds until soft and mixable. Add some chopped garlic. Stir and smear onto the sliced bread. Place bread into oven to toast. Don’t forget about it!

Next, chop the tomatoes and anything else you’re adding. Some people add onions or peppers, we kept it simple, just garlic, tomatoes, some torn basil leaves from our basil plant (her name is Brenda, she lives on our windowsill) and a twist of pepper and a dash of salt. Stick it all in a bowl, drown it in olive oil and lightly mix. Take the slices of bread out of the oven when they are a bit golden and crispy. 


Let everyone spoon their own tomato mixture onto the bread. Eat. Lick your fingers. Eat some more. We unfortunately didn't get a good picture of the bruschetta because we ate it up so quickly! You'll just have to make it yourself!

Like I said, we served soup with this to make it a full CDCN meal. Directions below.

Jenna’s Tomato and Lentil Soup

Ingredients

·      1 celery stalk

·      1 large carrot

·      1 onion

·      1 tin of chopped tomatoes

·      1 tin of green lentils

·      1.5 litres of vegetable stock

·      a few basil leaves

·      1 teaspoon dried oregano

·      a spoonful of sugar or so (to balance out the acidity of the toms)

·      a dash of ground cinnamon

·      salt and pepper to taste

Directions

1.     Roughly chop your veg. You’re gonna blend it all in a bit, so no need to dice or slice. 

2.     Choose a big pot. Stick it on the hob over a medium-high heat, drizzle olive oil over the bottom.

3.     Toss in your onions, let them get a bit soft…3 minutes?

4.     Then add your celery and carrots. Let them and the onions mingle and soften…6 or 8 minutes?

5.     Then drain and rinse the lentils, and add them to the pot.

6.     Add the tin of tomatoes too.

7.     Pour in the vegetable stock. Or, if you’re using stock cubes, just chuck them in and pour boiled water over. Give everything a little stir.

8.     Boil for a few minutes, then reduce the heat and let simmer for a good 45 minutes to an hour. You know its done when you can easier stick a fork through the veg and the lentils are beginning to disintegrate.

9.     Turn the heat off and let the soup cool for a few minutes.

10.  Now, the messy part. Blend the soup either using an upright blender or an immersion blender. I use an immersion blender I ‘borrowed’ off my boyfriend about a year ago…I affectionately call it ‘The Zizzer’ because that’s the noise it makes.

11.  Ok, put the pot back on the hob, low heat. Now we’re going to add the herbs and spices. Start with a tablespoon of sugar, a good dash of salt and pepper. Now put in basil, oregano, or whatever herbs you really fancy.

12.  Taste your soup. Let me emphasise this point, taste, taste, taste your food! Don’t serve something without knowing what it tastes like! What if it needs a hint more salt to make it fab? Now, adjust any seasoning. This is the point where I added the dash of ground cinnamon and another tablespoon of sugar. I needed the sugar to balance the acidity of the tomatoes and the cinnamon to bring in a bit of warmth. Stir.

13.  Time to serve! 

So there you have it. The meal was really really yummy, if not a tad bit too garlicky. I wouldn't make this for a date! 

Our secret: Sainsbury's delivery service

We’re gonna let you in on a little secret….two words: Sainsbury’s delivers. Yes, it is true. No, we are not lazy. We are simply practical. Let me explain.

We live in a lovely spot in St Andrews, around the corner from the East Sands and Coastal Path, but miles (literally, miles) from the grocery store. Tesco, as we all know, is too expensive, too busy, and too small. Morrisons, though a better choice, was still a two hour long process we were unwilling to sacrifice each week. Solution? Delivery.

Sainsbury’s, Asda, and Tesco all deliver to St Andrews. We chose Sainsbury’s, I don’t remember why, but rest assured it was a reasoned decision. It might have had something to do with Sainsbury's own brand items being quality. Except for their coffee, which is horrendous. We still go to Tesco to buy coffee (which I'm sure you all know from our coffee-a-day post), but otherwise, we are all about the Sainsbury's. 


Every week for the last three semesters, during the one hour slot we choose, our door buzzes, the friendly deliveryman carries up our shopping, we unpack, and it’s done. 10 minutes clicking the items into our virtual trolley. 10 minutes unpacking and rearranging the fridge/pantry. That equals 20 minutes for our weekly shop. Maria often spends another 20 minutes re-rearranging the fridge and pantry, but we don't add that in. 

That should be enough to convince you. But if it wasn’t, there is more. This eliminates impulse buying, thus eliminating excess spending. Sainbury’s saves a list of ‘our usuals’, which we can instantly add to our trolley, and then amend as necessary. We buy what we need and nothing more. Well, sometimes we treat ourselves and buy two packs of clementines or an especially tasty-looking curry sauce, but usually, we stick to the list. The nagging question in the back (or front?) of your head right now is probably: 'But how do they agree on what to buy?' Ah, a story for another day.

The makings of our weekly shop. Try it for yourself today! 

So, we shop together, which means pooling money. We have a joint-bank account from which all of our bills get debited, including our weekly shop. Many of our friends think this is too difficult, and that being responsible for just your own food is easier. But actually, we think our method is much easier than the individual, self-sufficient method. We believe we waste less food this way, save money by buying in larger quantities, and are more likely to cook and eat together, which means healthier meals and quality flatmate bonding time. Win-win-win-win situation. 


Today is the day to say goodbye to long-queues at Tesco and embrace delivery! Because a flat that shops together stays together. 

Learning to like new foods, plus my Spanish Tortilla

Confession: I am a picky eater. My list of ‘food hates’ include mushrooms, fish, seafood, lunch meat, eggs, milk, tomatoes, avocados, cheese…it goes on. It drives my family, my boyfriend, my flatmates and waiters the world over a little bit crazy. I think I was probably spoiled as a child. No, revise that, I was spoiled as a child, but I do not resent that. It means mom made pancakes or waffles every morning before school. Thanks mom! On the flip side, I also wasn't forced to eat things I didn't like, which ended up being quite a few things, hm. 

My flatmates keep telling me that I have to try new foods at least ten times before I will like them, and you know what, I am starting to really believe them (sorry for doubting you for so long!). For example, I now like courgette (zucchini for my North American friends). Cheese seems to be well on it’s way off the list as well. And I think I can now remove tomatoes from my list of ‘food hates’, particularly after our Brilliant Bruschetta the other night (blog post coming soon!).  

And, as I write, I am devouring a Spanish tortilla I just made. Spanish tortilla is really like a glorified omelet in my opinion. And yet, so much better. I was converted to the tortilla by our dear Spanish friend Berta, who made it for us once and which I ate so she wouldn’t be offended. But I liked it! I’ve only made it once since then, as I still view eggs with suspicion, but I decided today was the day to get over this! 

The thing is, you just have to force yourself to try things. I don’t like to, but I’m seeing positive results. Like this tortilla. It’s delectable. Warm, fluffy, cheesy, moist, full of potatoes and vegetables. And it doesn't taste too egg-y. I could eat it for dinner, or breakfast, or lunch. And you could do.

Here’s what I did:

Thinly slice a potato, any kind will do, you don’t need to bother peeling it. Par boil the potato until tender. Drain and set aside.

Chop up whatever veg you want to add. I chose onion and red pepper.

Choose a frying pan. You really want a smallish one with higher sides. Put it on the hob with a pat of butter. As the butter melts add the onion, pepper and potatoes. Let fry for a few minutes. You could stir in some spinach now, I did. Let the veg cook through.

Now for the eggs. The number you use is going to depend on the size of the pan and the number of servings you want. I used three eggs, but wish I used more, because it it better when it is deeper, mine turned out a bit flat. Whisk briefly. Grate some cheese in. I used plain old cheddar. If you're feeling fancy, toss some herbs in too. I used fresh rosemary. Add salt and pepper too.

Now the veg should be done. Add the veg to the bowl with the eggs, cheese and seasoning and mix quickly. Then add more butter to the pan, let it bubble, then pour the whole mixture on top. Let it set. This took about 10 minutes. I finished it off in the oven for another ten to make sure it cooked through and the top went a bit golden.

Let cool a bit, and then slide out of the pan onto a plate. Slice and eat, or save it for tomorrow. I did both J. 

A Coffee a Day Keeps the Cranky at Bay

Confession: I am a coffee addict. Seriously. If I don't have a cup of coffee within fifteen minutes of waking up I develop a brutal headache and am very, very cranky. It's best to just let me have at least two cups before you talk to me. My flatmates have learned this, perhaps the hard way. 

When I first came to uni, I had never made coffee before. Some of you may be in that same, sad, boat. Here is how to go about it:

Invest in a decent cafetiere and flask (so you can take it to class/library). Or, if you drink a lot of coffee, invest in a proper filter coffeemaker. I bought ours at Argos for about £20 (see it here), and we have used it nearly every morning over the last two years. It's been great. Also, have decent coffee. We wholeheartedly support Tesco’s ground Original, in the red and white packet. And for £1.29 a bag, it’s a fantastic value. We've tried quite a few brands, and surprisingly nothing beats Tesco Original. Except perhaps for the Dunkin' Donuts Hazelnut blend I occasionally bring back from the States with me (or on really desperate days, have my mom ship to me), but none of the other flatmates like it...I don't know why not! I think I'll save my (rather extensive) opinion on other brands for another day, and for now just let you drink what you want. 

If you’re using a cafetiere, put the kettle on to boil. Meanwhile, fill the cafetiere with warm/hot water from the tap. This will keep your coffee warmer for longer. My theoretical physicist boyfriend could explain why (something about thermodynamics?). I have chosen to take this in faith. Ok, kettle has boiled. Leave it to sit for a minute, you don’t want to put boiling water onto your ground coffee, it could scald it and then taste burnt. Pour out the warm water in your cafitiere, and scoop your coffee in. 


For most coffees, use one heaping tablespoon for each mug-full you want to drink. However, for Starbucks coffee, you need to use two heaping tablespoons (so yummy, but tough on the student finances).  Now, I am bad at measurements-by-sight, so sometimes I pour the boiled water into a mug and then pour it into the jug to measure. If you are more confident than I am, just pour until you feel you hit the mark. Put the lid on but don’t press down. Let sit for 4 or 5 minutes. Press down and pour. Sigh with happiness.

In a machine, use the same basic principles. Start by filling the appropriate cavity with the amount of fresh, cold water you want. Machines usually have marks on the side to tell you how many cups-worth you have put in, this is handy. Then, place a paper filter in the cone. Don’t be cheap and use kitchen roll or tissue or anything else, it is worth it to buy the paper filters. Scoop in the right number of spoonfuls. Start machine. Wait 4 minutes or so, come back, have your coffee. Enjoy your day. 

We have developed a routine in our flat; I wake up the earliest, go downstairs and start the pot brewing. I do whatever I do, brush my teeth etc, come back and pour my first cuppa joe. I disappear to my room to read the morning news on BBC, NYTimes and facebook, you know, the essentials. I come back to the kitchen and the level in the pot has mysteriously gone down. This signifies that MC is awake. Good, so far, we’re on schedule. I make breakfast (porridge, obviously, read why here). Others appear, pour cups, sit down. This is all done in silence. Eventually, someone will speak. This means we've drunk enough coffee to constructively interact. The day has officially begun.

Breakfast of Champions: Coffee, OJ, Porridge

The Most Important Meal of the Day: Yup, Breakfast

Let’s be honest, the idea of stumbling out of bed twenty minutes earlier in order to make breakfast is not appealing to many students. But it should be! I’m not going to bang on about it, but breakfast really does fuel your body, kick-start your metabolism and generally set you on track for the day. And, there are more, and better options than toast.

Idea #1: Porridge

It is no secret that I love porridge. My passion for this oat began when Maria, our Finnish CFO, proclaimed that she has eaten porridge every day for breakfast for the past 18 years. She has gone on to do great things. I began to believe there was some magic in that bowl I have previously sniffed at in skepticism. I gave up my usual breakfast of dry cornflakes (seriously, that is what I ate) in search of something more substantial and satisfying. I found it in porridge. 

This is how I make mine: (Disclaimer: I’m American, I work in cups! Any measuring device will work as long as you keep the proportion the same) 1/3 cup quick oats, 1/3 cup semi-skimmed milk, 1/3 cup water. Combine in a bowl and then microwave for 2 minutes (or follow packet directions). I like to add a teaspoon of brown sugar, a dash of cinnamon, either sliced almonds or chopped walnuts, a couple of raisins or dried cranberries and chopped apple if we have any. A cup of coffee, a glass of OJ, my magical bowl of porridge, and I am ready to face the day. 

Needless to say, it is very healthy, and truly yummy. You can top your porridge with any number of things. Try putting in a handful of frozen berries before you stick it in the microwave, or add a spoonful of jam and/or peanut butter, a squidge of honey, some granola, or fresh/dried fruit. There are hundreds of other ideas on the Quaker Oats website. 


DON’T deface this beautiful breakfast by smothering it in double cream, or making it the McDonalds way. The porridge police will come and get you (Me and Maria). 


Cheap, healthy, tasty, filling and a chance for you to be creative…what’s not to love?

Jenna's daily bowl

Stay tuned for more ideas....what you can look forward to:


Idea #2: Eggs in many ways

Boiled egg

Scrambled

Omelet

Spanish Tortilla (you can eat it for breakfast and lunch – bargain!)

Idea #3: Beyond toast

Beans on toast

Toast with peanut butter, honey and sliced apple

Toast with cinnamon, sugar, banana (also good with peanut butter)

Egg on toast (any way you like it) 

RECIPE: bean, potato, and veg salad with walnuts and honey balsamic dressing

Unconvinced from my last post that meals can be Crunchy and Delicious, Colourful and Nutritious (CDCN) all at the same time? Try this recipe out and prepare to be converted to the greatness of CDCN cooking. Worry not, it may sound posh, but it's very friendly and down to earth. 

Jenna and Meghan's bean, potato, and veg salad with walnuts and honey balsamic dressing 

Ingredients

·       5 New or Charlotte potatoes

·       a tin of butter beans, chickpeas, or kidney beans (or all!)

·       1 red/orange/yellow pepper

·       ½ a red onion

·       a stalk of celery

·       a handful of cherry tomatoes

·       a couple of handfuls of green leaves

·       a handful of wanuts

·       2 tablespoons oil olive

·       1 tablespoon balsamic vinegar

·       1 big squeeze of honey (about 1 tablespoon, or to taste)

·       the juice of a lemon or a lime

Step 1: Boil (lightly!) salted water in a pan. Add the potatoes. Boil until a fork inserts smoothly. Drain and pat dry. Cut into bite-size pieces. Keep the skins on! This is where all the goodness lives!

Step 2: (Do this simultaneously as you boil the potatoes) Lightly toast some walnuts. Spread them out on a baking sheet and stick in the oven for 8ish minutes at 200 degrees. You want them toasted but not burnt, so keep your eye on them.

Step 3: Drain and rinse some beans, whatever you happen to have. I often use butter beans, kidney beans and chickpeas, or a mixture preferably. Set aside.

Step 4: Chop up whatever veg you have. Celery, red, orange or yellow pepper, red onion or tomatoes work well.

Step 5: Make the dressing: mix the oil olive, balsamic vinegar, honey, and lemon or lime juice all together. If you have walnut oil put in a teaspoon of it as well.

Step 6: Stick it all together. Pile in the potatoes, beans, and veg, throw in some salad leaves, and drizzle the dressing on top. Mix well and serve. Voila. A hearty salad that is good for dinner or your lunchbox.

Crunchy and Delicious, Colorful and Nutritious: Words to Eat By

If you’ve ever been in the kitchen with me, you will have heard me chant this phrase if I am trying to come up with a meal or I am particularly satisfied with how one turns out. Crunchy and Delicious, Colorful and Nutritious. These are the four words I tend to judge food by. Let me break them down.

Crunchy

Fruit and veg kept in its rawest, most natural state retains the most vitamins and minerals. ie. Don’t boil your veg to smithereens. Sauté it, steam it bake it, blanche it….or chop it up and eat it ‘as is’ for maximum nutritional benefit.  

Delicious

Obviously, you want food to taste good. Don’t skimp on flavour! Enhance it with a touch of seasoning, find flavours that complement one another…my favourite resource for this is Niki Segnit’s Flavour Thesaurus, in which she pairs two flavours together. Sometimes obvious and well-loved, like basil and tomato, sometimes more exotic and inspiring like cumin and cucumber. 

Colourful

Having a wide variety of colour on your plate often means that you are eating a wide range of vitamins and minerals. Dark greens like spinach, kale and broccoli have E,B, K, iron and calcium. Oranges, sweet potatoes, cantaloupes and carrots have A and C. Variety is the spice of life, friends, and the more the merrier. For quite an extensive list of food by colour, click here.  

Nutritious

Try and get most of the food groups on your plate…protein, carbohydrate, fiber, (good!) fats, minerals, and vitamins. Proportion is key here. For example, you do not want equal parts fats and vitamins. I find the Eatwell plate by the FSA helpful.

So there you have it, my catchy phrase to help you plan and judge your meals. Just remember: Crunchy and Delicious, Colourful and Nutritious! (Or as I like to abbreviate it: CDCN!)   

A recent CDCN meal

Scrumptious!