Peppers have a naturally waxy skin, which helps to protect them against oxidation and stops vitamin C from being lost during storage, so their vitamin C content remains high, even several weeks after harvesting. Store peppers in the fridge to keep them fresh for longer. * Eggs are an inexpensive source of protein and they provide useful amounts of vitamins A, B2, B12, E and niacin. Although they contain cholesterol, recent studies suggest that unless you suffer from diabetes you can safely eat up to 7 eggs a week without increasing the risk of heart disease or stroke.
Make a sweet and sour rice noodle salad with tofu. Place 250 g (8½ oz) rice noodles in a heatproof bowl, pour over boiling water and leave to soak for 3 minutes. Add 100 g (3½ oz) bean sprouts and soak for a further minute. Drain well and dress with 1 tsp soy sauce and 2 tsp toasted sesame oil. Instead of making omelettes, hard-boil 4 eggs and cut them into wedges. For the dressing, purée ½ chopped cucumber in a food processor or blender, then add 1–2 chopped garlic cloves, 2 tbsp sunflower oil, 3 tbsp cider or wine vinegar, 4 tsp caster sugar and seasoning to taste, and process again to mix. Taste for sweet and sour balance. Arrange ½ cucumber, sliced, 340 g (12 oz) red cabbage, shredded, 170 g (6 oz) baby spinach leaves and 2 grated carrots on a serving platter or plates. Add the egg wedges, 200 g (7 oz) plain or marinated tofu, cut into bite-sized pieces, and the noodles and bean sprouts. Sprinkle with 1 tbsp chopped unsalted roasted peanuts. Serve with the sweet and sour cucumber dressing.
A, B1, B2, B6, B12, C, E, folate, niacin, copper, zinc * calcium, iron, potassium * selenium