Healthy New Year Recipe Using Fresh Fruit and Vegetables

The start of a new year can mean a lot of different things to people, but at the top of many people’s list is getting fit and healthy, especially after the indulgent Christmas period! At F Milford and Son’s, we only source the best, fresh fruit and vegetables, from as close to the South West as possible. This ensures that they are perfect for creating delicious, healthy meals and kick-starting your healthy new year.

Fresh fruit and vegetables are a great way to introduce key nutrients and vitamins into your everyday life and there are so many to choose from — all with their own benefits and nutrient values. One vegetable that’s been hailed a ‘superfood’, because of its nutrient and vitamin content, is kale.

Kale is packed with vitamins A, K and C — which are important for your eyes, blood and immune system. We source our kale from Thornes farm (link to in Stockleigh Pomeroy, which is a village in Devon located 8 miles outside of Exeter.

There are so many delicious ways that you can use kale in your meals, from smoothies to savoury muffins and lots in-between, a tasty recipe is provided below. This recipe uses kale and other fresh ingredients to create a meal that is healthy but also delicious: perfect on those cold, January days.

Pesto pasta with cherry tomatoes, kale and ricotta:


- 500g penne pasta

- 200g kale — chopped

- 3 garlic cloves — chopped

- 2 x 400g cans cherry tomatoes

- Olive Oil — 2 tablespoons

- Crushed chilli flakes — 1 tablespoon

- Ricotta — 4 tablespoons

- Fresh pesto — 4 tablespoons

- Parmesan, to serve (optional)


1. Using a large saucepan, heat the oil and then add the garlic. Cook for 2 minutes, until golden, and then add in the chilli flakes and tomatoes. Season well and then simmer for 15 minutes — until the sauce has thickened and reduced.

2. Cook the pasta whilst the sauce is simmering — use the on-pack instructions on how to cook the pasta. Then add the kale to the pasta for the last two minutes of cooking.

3. Drain the pasta and kale, and then stir into the sauce. When divided into bowls, top each serving with a dollop of ricotta and a drizzle of fresh pesto. You can also add some parmesan if you would like.

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