2 delicious and healthy roast recipes

A roast dinner is one of the best ways to warm up your home on a cool evening. The delicious smells will fill your home and gather everyone around the table.

The top round, a cut of beef that's both tender and very lean, is delicious when garnished with garlic, basil, thyme and mustard.

Preparation: 15 minutes
Cooking time: 1 hour 5 minutes
Makes 12 servings.

Ingredients:

• 1 top round roast (about 1.5 kg / 3 lb), trimmed (all visible fat removed)
• 5 cloves garlic, minced
• 15 ml (1 tbsp. ) of olive oil
• 5 g (1 tsp. ) dried basil
• 5 g (1 tsp. ) dried thyme
• 5 g (1 tsp. ) mustard powder
• 5 g (1 tsp. ) salt
• 5 g (1 tsp. ) black pepper

Preparation:

1. Preheat the oven to 180 °C (350 °F). Rinse the meat and dry it with a paper towel. Place it on a rack in a large roasting pan.
2. In a small bowl, mix the garlic, oil, basil, thyme, mustard, salt and pepper. Coat the meat in the mixture.
3. Roast for 55-65 minutes or until a meat thermometer inserted in centre reads 60 ° C (145 ° F) for medium-rare, or 71 ° C (160 ° F) for medium.
4. Place the roast on a cutting board and leave to stand for 10 minutes before carving.

Nutritional Value: Calories: 169; Protein: 26 g; Carbohydrates: 1 g; Fibre: 0 g; Fat: 6 g (total); Saturated Fat: 2 g; Cholesterol: 62 mg; Sodium: 264 mg.

Mixed with ginger flavoured olive oil, red onion, red pepper and squash are packed full of nutrients, not to mention quite tasty.

Preparation: 30 minutes
Cooking time: 1 hour 15 minutes.

Ingredients:

• 1 roast pork loin, boneless (about 1 kg / 2 lb)
• 1 squash, peeled, seeded and cut into 5 cm (2 inches)
• 2 red onions, cut into quarters
• 2 large red peppers, seeded, cut into 5 cm (2 inches)
• 30 ml (2 tbsp. ) of olive oil
• 5 g (1 tsp. ) salt
• 5 g (1 tsp. ) black pepper
• 5 g (1 tsp. ) grated ginger
• 2 g (1/2 tsp. ) of allspice, ground
• 2 g (1/2 tsp. ) cinnamon, ground
• 500 ml (2 cups) of apple cider

Preparation:

1. Preheat the oven to 200°C (400 °F). Arrange the squash, onions and peppers in a large pan. Drizzle a little oil, sprinkle two grams (half teaspoon) of salt and two grams (half teaspoon) of black pepper, and stir. Keep to one side.
2. In a small bowl, add ginger, allspice and cinnamon, and stir. Take the equivalent of five grams (one teaspoon) of the spice mixture and reserve in a small saucepan.
3. Add the remaining salt and pepper to the spice mix. Rub the spices over the meat and place it on a rack in the roasting pan. Roast for about an hour or until the vegetables are tender and an instant-read thermometer reads 71 ° C (160 ° F).
4. Meanwhile, add the cider spice mixture into the pan. Bring to a boil and cook for about 40 minutes or until the sauce is syrupy and reduced to 125 ml (half a cup).
5. Place the meat on a cutting board and leave to stand for 10 minutes. Pour half of the cider mixture over the vegetables in the pan and stir. Roast for five minutes. Serve with the meat. Use the remainder of the cider mixture as a sauce.

Nutritional value: Calories: 294; Protein: 25 g; Carbohydrates: 25 g; Fibre: 4 g; Fat: 11 g (total); Saturated Fat: 3 g; Cholesterol: 73 mg; Sodium: 360 mg.

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