OPTIMIZE YOUR HEALTH: Add Antioxidants To Your Diet

Incorporating antioxidants into your diet is a smart and health-promoting choice. These natural compounds, found abundantly in fruits, vegetables, nuts, and whole grains, help defend your body’s cells against damage from free radicals. Free radicals are unstable molecules that can lead to oxidative stress, contributing to a range of health concerns such as heart disease, cancer, and neurodegenerative disorders like Alzheimer’s. By neutralizing these harmful molecules, antioxidants can support skin health, enhance immune function, and potentially slow down the aging process. Foods rich in antioxidants like berries, dark chocolate, spinach, and green tea not only boost your health but also add variety and flavor to your diet. Embracing a colorful plate full of these nutrient-dense foods can be a delicious way to fortify your overall well-being.

Cod with roasted carrot mash, broccoli, and leeks is a delightful meal that’s not only simple to prepare but also brimming with antioxidants and flavor. Wild cod provides a lean source of protein, and its delicate texture means it cooks quickly, making it an ideal choice for a healthy, weeknight dinner. Roasted carrots, with their natural sweetness, become even more flavorful when gently roasted, contributing a rich dose of antioxidants to the dish. Adding garlic enhances both the taste and the antioxidant profile. Meanwhile, stir-frying broccoli and leeks in coconut oil helps to retain their nutrients, while the addition of lemon juice boosts the absorption of these vital compounds. This harmonious combination not only satisfies your taste buds but also nourishes your body with essential nutrients.

COD WITH ROASTED CARROT MASH, BROCCOLI & LEEKS

naturalnourishment.me

Serves 2 | Prep Time: 15 minutes | Cook Time: 45 minutes

INGREDIENTS

6-8 medium carrots

2 cloves garlic

1 teaspoon coconut oil

1/2 teaspoon ground cumin

2 cod fillets (or any white fish you choose)

10-14 stems of tenderstem broccoli

2-3 leeks (depending on their size)

salt & pepper

1/2 lemon cut into wedges

coconut oil

INSTRUCTIONS

1. Preheat the oven to 400°F.
   
2. Peel your carrots and chop into chunks, drizzle over a teaspoon of melted coconut oil and season with a pinch of salt, 1 teaspoon black pepper and the cumin. Toss everything to fully coat the carrots, cover and pop in the oven. Roast for 40-45 minutes.
   
3. Finely mince or grate the garlic and leave to one side.
   
4. When the carrots are done (a knife inserts smoothly) remove from the oven and leave to steam for a couple of minutes then spread the garlic paste over the warm pieces. Set aside for 5 minutes.
   
5. Use a hand blender to process to a smooth puree. Cover to keep warm or transfer to a small pan to heat through just before serving.*
   
6. Prep your broccoli and leeks by removing the tough outer leaves, root ends and fibrous top from the leeks then slice in half lengthwise. Trim any tough ends from the broccoli.
   
7. Season the cod fillets with freshly ground pepper.
   
8. Heat a griddle pan or large frying pan on a medium to high heat, add the broccoli and leeks and grill/stir fry until tender. This will take 5-6 minutes.
   
9. Depending on the thickness of your fish fillets they will take 2-5 minutes to cook in a hot pan so time accordingly with your veggies.
   
10. Heat 1/2 teaspoon coconut oil in a large non-stick frying pan. Add the fish, being careful to place it into the pan away from yourself in case the oil spits slightly. Cook until 3/4 of its thickness turns opaque then turn off the heat and flip carefully, leaving the remaining side to cook in the residual heat of the pan.
    
11. Spoon the carrot mash into 2 servings bowls, add your lovely veggies and crown with your beautiful fish. A final squeeze of lemon seals the deal.