Powerhouse fruit and vegetable recipes

Herbs, cabbage and more in Jill Dupleix's Asian slaw.
Herbs, cabbage and more in Jill Dupleix's Asian slaw.

Need a bit more oomph? Here are some great recipes featuring the most nutritious "powerhouse" fruit and vegetables, as rated recently by researchers at William Paterson University.

These are foods that provide, on average, 10 per cent or more of the daily recommended intake across 17 nutrients. The dishes below feature watercress in spades, rather than as a garnish - and fistfulls of parsley, rather than a mean sprinkling.

For a bit of colour we've thrown in some red pepper (capsicum) and pumpkin too.

 

Chinese cabbage, shitake and tofu salad.

CHINESE CABBAGE: With shiitake and tofu salad

  • < 30 mins
  • Easy

Karen Martini

Rating: 3 out of 5 stars
Reader rating (1)
Horchata

CHINESE CABBAGE: In a crunchy Asian slaw

  • < 30 mins
  • Easy

Jill Dupleix

Rating: 4 out of 5 stars
Reader ratings (6)
Sweet potato and Swiss chard pie with olive oil pastry.

CHARD: In a humble pie with sweet potato

  • 30 mins - 1 hr
  • Medium

Frank Camorra

Rating: 2 out of 5 stars
Reader ratings (3)
Beetroot leaves with sweet onions, feta and pine nuts.

BEET LEAVES: With beetroot, sweet onions and feta

  • < 30 mins
  • Medium

Jill Dupleix

Rating: 3.5 out of 5 stars
Reader ratings (9)
Spinach, yoghurt and pine nut dip.

SPINACH: In a dip with silverbeet, yoghurt and pinenuts

  • 30 mins - 1 hr
  • Easy

Karen Martini

Rating: 4 out of 5 stars
Reader ratings (3)
Borlotti beans with spinach and parmesan.

SPINACH: With borlotti beans and parmesan

  • 30 mins - 1 hr
  • Medium

Luke Mangan

Thai-inspired roast pumpkin soup.

PUMPKIN: Thai-style in a soup with young coconut

  • 1-2 hrs
  • Medium

Karen Martini

Rating: 3.5 out of 5 stars
Reader ratings (7)
Roasted pumpkin and cashew with gochujang, sesame and rice wine vinegar.

PUMPKIN: Roasted with gochujang dressing, cashews and sesame

  • 30 mins - 1 hr
  • Medium

Karen Martini

Rating: 4 out of 5 stars
Reader rating (1)