Rainbow Recipes for LGBTQ+ Month
Celebrate LGBTQ+ History Month with our Nutrition team’s Rainbow Recipes
LGBTQ+ History Month takes place across the UK each February, and this annual event increases the visibility and awareness of LGBTQ+ people, their experiences, issues and histories. The University of Birmingham have a range of activities for staff, students and the community to attend, and we thought it was a great opportunity to see how we can add a little more colour into our everyday lives – via the food we eat, and rainbow recipes!
Join Archie and Tom from the Nutrition team to discover the benefits of ensuring all colours of the rainbow make it to your plate. You can discover more recipes, nutrition tips and tricks on the @UBSportNutrition Instagram page.
EAT THE RAINBOW
Eating as many different colours of fruit and vegetables as possible, often referred to as “eating the rainbow”, is an easy way to make sure you have a nutritionally rich and varied diet. Phytochemicals are the natural components found in fruit and vegetables that give them their colour and provide specific protective properties, as each colour indicates an abundance of specific nutrients.
Eating a range of colours of fruit and vegetables will provide you with a diverse range of the vitamins and minerals that your body requires. Here, we’ve given you a couple of rainbow-friendly recipes to get you in the spirit of celebrating LGBTQ+ month!
Enchilada pie and spicy broccoli
Like fajitas, but in an enchilada pie – what’s not to like? This colourful meal is easy to make and provides a whopping five portions of fruit and veg!
- Kcal – 404
- Carbohydrate – 44.1g
- Protein – 32.8g
- Fat – 10.1g
- Sat Fat – 2.1g
INGREDIENTS (serves 4):
- 250g of diced turkey breast
- 3 tbsp olive oil
- 1 x onion (sliced)
- 1 x large carrot (cut into small pieces)
- 2 x bell peppers (sliced)
- 1 x 400g tin chickpeas or kidney beans
- 1 x 400g tin chopped tomatoes
- 2 tbsp fajita mix
- 3 x tortillas
- 50g Greek yoghurt
- Handful fresh coriander (chopped)
- 30g grated cheese (reduced fat)
- 1 x head of broccoli (chopped into florets)
- 2-3 tbsp Peri Peri sauce (depending on your spice tolerance)
- Add 1 tbsp of oil and the turkey breast chunks to a large frying pan and fry until cooked through (around 8-10 minutes). Ensure turkey is cooked in the middle, then transfer to a bowl.
- Add onion, carrot and peppers to the frying pan (and extra oil if needed) and fry until soft (around 8-10 minutes). Pour in chickpeas or kidney beans, chopped tomatoes, fajita mix, cooked turkey to the pan and stir to combine. Allow to cook, stirring occasionally until sauce has reduced (around 5 minutes) then add in half the chopped coriander.
- Heat the grill to 180°C and warm the tortilla in a microwave for around 30 seconds.
- Place broccoli florets in a baking tray and toss in 1 tbsp of oil. Drizzle required amount of Peri Peri sauce over the top, depending how spicy you want them. Place under the grill until browned on top, but not burnt (around 10-15 minutes).
- Spread a third of the fajita mixture over the base of an ovenproof dish (a round one, if possible) or frying pan. Cut tortilla to size of dish if required. Top with 1 tortilla, spread a third of the Greek yogurt and coriander on the top, then repeat the layers 2 more times. Finishing off with Greek yogurt, coriander and grated cheese. Grill for 5 minutes until golden brown and bubbling. Scatter with any remaining coriander, plate up and enjoy!
Vegetarian rainbow skewers
Rainbow tofu skewers served with a side of rice for a healthy and colourful way to get in loads of delicious vegetables.
- Kcal – 300
- Carbohydrate – 38.9g
- Protein – 10.4g
- Fat – 6.8g
- Sat Fat – 1.0g
INGREDIENTS (serves 2):
For the skewers:
- Small tomatoes
- 1 x orange bell pepper
- 1 x yellow bell pepper
- 1 x red onion
- 1 x courgette
- 100g tofu
For the marinade:
- 2 tbsp soy sauce
- 2 x garlic cloves (crushed and sliced)
- 1 tbsp tomato puree
- 1 tsp honey
- 250g Indian-spiced veg quinoa and rice
- Chop all the vegetables and tofu into small, thin squares so they can be added to the skewers.
- Mix together the marinade ingredients and mix in the tofu squares until they are completely covered. Leave to marinade for 30mins-2hours.
- Once marinaded, add the tofu and vegetables to the skewers, alternating between to make a rainbow.
- Grill the skewers until the vegetables are soft and slightly charred and the tofu is golden.
- Serve with a sprinkle of coriander, sweet chilli sauce on top and the side of rice.
LGBTQ+ Support throughout the year
The University of Birmingham recognises the importance of supporting LGBTQ+ students and staff all year round, and run a number of initiatives to support our staff and students, including a sector-leading career mentoring scheme. We are proud of our student LGBTQ+ Association and our staff Rainbow Network.