Tomatoes are full of health-promoting nutrients including minerals, vitamins C and E, β-carotene, lutein and flavonoids such as quercetin[1]. It is an excellent source of the antioxidant lycopene (the red pigment in tomatoes) and studies have shown that tomato consumption is associated with a decreased risk of certain types of cancer, including breast cancer and prostate cancer, and cardiovascular diseases[2]. Certain variants such as the San Manzano tomato and cherry tomatoes are particularly high in lycopene[3].
Nothing beats fresh sun ripened tomatoes but cooking actually increases the bioavailability of lycopene. Keep the skins on as these are full of lycopene
Sweet Potato + Spinach Korma (Low FODMAP)
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One serving of a meal made in accordance with this recipe is low in FODMAPs and can assist with following the Monash University Low FODMAP diet™ read more |
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Diversity score = 15.0 of your 30 weekly plant types contributing to a more diverse gut microbiome read more |
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Reducing consumption of saturated fat contributes to the maintenance of normal blood cholesterol levels. |
| vegan | |
| 1 person | 398g |
| 2 people | 798g |
| cooking | microwave / oven |
Whole grain rice (14.6%), Sweet Potato (13.8%), Potato (11.3%), Soy Milk [SOY beans, water], Spinach (8%), Aubergine (6.3%), Carrot, Extra Virgin Olive Oil, Coconut Milk [Coconut, Water} (3.8%), Chopped Tomato, Red Quinoa (3%), Tomato Puree [tomato], Lemon Juice, Ginger, Pumpkin Seed, Coriander, Brown Sugar, Tapioca Starch, Sea Salt, Turmeric, Cumin Ground, Coriander Ground, Cinnamon Ground, Fennel Ground, Dried Fenugreek Ground, Green Cardamon Ground, Nutmeg Ground, Saffron
For allergens please see ingredients in bold.
this meal contains a FODMAP safe amount of beans
this meal contains a FODMAP safe amount of sweet potato
read more about how we develop our Low FODMAP meals
| Typical Values | per 100g | per 398g |
|---|---|---|
| energy kJ | 472 | 1879 |
| energy kCal | 113 | 449 |
| fat g | 5 | 21 |
| of which saturates g | 1.4 | 5.6 |
| carbohydrates g | 13 | 50 |
| of which sugars g | 2.4 | 9.7 |
| fibre g | 2 | 8 |
| protein g | 2 | 9 |
| salt g | 0.4 | 1.7 |
Per Serving:
Vitamin A (ret eq)
1026.8 ug
126.5% of RI
Vitamin C
23.1 mcg
28% of RI
Vitamin K
278.6 ug
375.5% of RI
Folates (B9)
45 ug
23.1% of RI
Phosphorus
258.7 mg
37% of RI
Manganese
1.6 mg
74.4% of RI
Selenium
33 ug
60.1% of RI
Potassium
903.5 mg
44.4% of RI
Sat Fat
5.6 g
28.6% of RI
RI = Reference Intake
Low Sugar
Source of Fibre
Source of Manganese - Bones, Energy
High in Vitamin A - Skin, Immunity, Eye
High in Vitamin K - Bones, Blood
Microwave
1 Person
microwave 800W
9 mins
Remove sleeve and pierce film with a sharp knife. Cook for 5 mins. Stir sauce only and cook for a further 4 mins. Rest for 2 mins, check piping hot & enjoy!
2 People
microwave 800W
18 mins
Remove sleeve and pierce film with a sharp knife. Cook for 10 mins. Stir sauce only and cook for a further 8 mins. Rest for 2 mins, check piping hot & enjoy!
Oven
1 Person: oven 195°C / 175°C Fan / Gas mark 5
55 mins
Preheat oven. Remove sleeve and pierce film with a sharp knife. Cook for 55 mins, ideally on a flat baking tray, and then stir sauce only. Rest for 2 mins, check piping hot & enjoy!
2 People: oven 195°C / 175°C Fan / Gas mark 5
65 mins
Preheat oven. Remove sleeve and pierce film with a sharp knife. Cook for 65 mins, ideally on a flat baking tray, and then stir sauce only. Rest for 2 mins, check piping hot & enjoy!
Microwave
Oven
Contains garlic, soy.
Get in touch if you’d like to know more.
We use tree nuts in almost all our meals.
Please note that our kitchen does handle celery, milk, fish, mustard, tree nuts, sesame, soy, and sulphites. Please drop us an email to hello@fielddoctor.co.uk if you’d like to know more.
Keep frozen below -18C and do not refreeze if defrosted.
