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Recipes ( CLICK HERE to download all the recipes in a Word Documemt )

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SALADS

FISH

CHICKEN

SOUP

MEAT

EGGS

VEGETARIAN

 

 

SALADS

 

 

 

WATERMELON AND GOAT'S CHEESE SALAD

 

Sweet and juicy watermelon is the perfect partner for the tangy, creamy goat's cheese in this simple but vibrant summer salad.

Serves 4

Ready in fifteen minutes

 

1/2 mini watermelon, peeled and sliced

1 cucumber portion, lightly peeled and thickly sliced

120g soignon goat's cheese, thinly sliced

1 red onion, thinly sliced

Handful of mint leaves, torn

2 tbsp pumpkin seeds

2 tsp rapeseed oil

Juice of 1 lime

2 plain bagels, split and toasted, to serve

 

1. Arrange the melon, cucumber and sliced cheese on a serving platter, Scatter over the red onion, mint leaves and pumpkin seeds.

2. Whisk together the rapeseed oil and lime juice, and drizzle over the salad. Grind over some black pepper and serve with toasted bagels.

 

 

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HALLOUMI AND CHICK PEA SALAD

 

Serves 4

Preparation 20 mins

 

1 Belazu preserved lemon, chopped

1 green pepper, deseeded and diced

2 tomatoes, chopped

400g can chick peas, drained and rinsed

4 tbsp chopped chives

Juice of 1/2 lemon, plus lemon wedges to serve

A little olive oil

175g Cypressa halloumi lite, cut into 8 slices

 

1. Mix the preserved lemon, green pepper, tomatoes, chick peas, chives and lemon juice together, then cover and chill until ready to serve.

2. Brush a non-stick frying pan or griddle pan with oil and cook the halloumi for a few minutes on each side, until golden brown. Divide the salad among plates, top with the halloumi and serve warm with lemon wedges.

Tip: the griddled halloumi is at its best served warm, so cook it just before serving

 

 

 

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MACKEREL, WHITE BEAN AND WATERCRESS SALAD

Serves 4

Ready in twenty minutes

 

340g jar pickled sweet baby beetroot, plus 2 tbsp juice from the jar

1 echalion shallot, thinly sliced into rings

2 x 400g cans cannellini beans, drained and rinsed

150g hot smoked mackerel split fillets, flaked 100g watercress

 

1. Halve the baby beetroot and place in a large bowl with the juice and the sliced shallot. Leave for 5 minutes so the shallot softens in the beetroot juice.

2. Place the beans, mackerel and watercress in a large serving bowl. Add the beetroot and shallot. Gently mix together then serve.

 

 

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KING PRAWN, EDAMAME AND UDON NOODLE SALAD

 

This salad requires very little cooking and effort yet it packs a tasty punch, thanks to the fresh chilli, rocket, sesame seeds and the oil-free dressing, which keeps the flavours fresh.

Edamame beans can be swapped for baby broad beans, if you prefer.

 

serves 4

ready in 20 minutes

 

120g Clearspring organic brown rice udon noodles

260g Waitrose cooked, peeled king prawns

80g Waitrose ready shelled edamame beans

100g mangetout, sliced lengthways

6 tbsp sweet chilli & mango dressing

120g rocket salad

1 punnet salad cress, snipped

1 tbsp sesame seeds, toasted

1 red chilli, halved, deseeded and thinly sliced

 

1 Cook the noodles in a pan of boiling water for 10 minutes, until tender. Cool under running water and drain well.

2 Place the noodles in a large bowl and toss with the prawns, edamame beans, mangetout and dressing. Gently fold in the salad leaves.

3 Snip the cress from the punnet and sprinkle over the salad along with the sesame seeds and chilli. Toss together, divide among four bowls and serve.

 

 

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TUNA AND MIXED BEAN SALAD

serves 4

ready in 15 minutes

 

1 cucumber portion, cut into large dice

250g pack cherry tomatoes, halved

400g can mixed bean salad in water, drained and rinsed

400g can red kidney beans in water, drained and rinsed

3 tbsp french dressing

2 x 200g cans tuna steak in spring water, drained

2 free range eggs

 

1. Toss the tomatoes, cucumber and beans in a serving bowl. Mix in the French dressing. Break the tuna into large chunks and toss into the bean mixture, then season.

2. Soft boil the eggs for 4 mins, cut into quarters, place on top of salad and serve.

Tip : for a vegetar ian alternative omit the tuna.

 

 

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SALMON, CANNELLINI BEAN AND WATERCRESS SALAD

 

Serves 4

Preparation 15 minutes

 

2 tbsp extra virgin olive oil

1 lime, juice

2 poached salmon fillets

400g can Cannellini beans, drained and rinsed

100g watercress

Small handful chopped dill

 

Dressing

2 tomatoes, diced

2 tsp hot horseradish sauce

1 lime, zest and juice

2 tbsp olive oil

120ml low fat creme fraiche

 

1. Mix 1 tbsp olive oil with the lime juice. Season and brush over the salmon, set aside. Toss the beans and watercress in a bowl with 1 tbsp olive oil and season.

2. To make the dressing, mix all the ingredients in a bowl and set aside.

3. Arrange the watercress and beans on plates. Flake the salmon and divide between the plates. Drizzle over the dressing and sprinkle with the dill to serve.

 

 

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RUMP STEAK SALAD

 

The first time I tried this mouth watering salad, I felt as though I'd experienced a flavour revolution. With an addictive balance of spicy, salty, sweet and sour, it's the perfect showcase for Thai flavours. You'll also find it makes your steak go that little bit further.

 

Serves 4

Prepare 20 minutes

Cook 10 minutes

 

2 tbsp oyster sauce

5 tbsp fish sauce

1 tbsp caster sugar

1 tsp toasted sesame oil

2 x 300g rump steaks

1 lemon grass stalk, crushed and finely sliced

1 green chilli, finely chopped (deseeded, if liked)

1 garlic clove, finely chopped

1 tbsp light brown soft sugar

4 tbsp lime juice

Half a Chinese leaf lettuce, cut into wedges

Handful mint leaves

Handful coriander leaves

Half a cucumber, cut into chunks

1 small red onion, thinly sliced

 

1 Mix together the oyster sauce, 1 tbsp fish sauce, the caster sugar and sesame oil in a bowl. Add the steaks, turn to coat and leave to marinate for 5-10 minutes.

2 Meanwhile, make a dressing by combining the lemon grass, chilli, garlic, brown sugar, remaining fish sauce and the lime juice. Arrange the Chinese leaf, mint, coriander, cucumber and red onion on serving plates.

3 Heat a griddle pan over a high heat. When very hot, add the steaks and sear for 2 minutes on each side. Transfer to a warm plate, cover loosely with foil and leave to rest for 5 minutes.

4 Finely slice the steaks and drape over the salad. Drizzle with the dressing.

 

 

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ROYAL VARIETY SALAD

 

Choose at least 10 of the ingredients below filling half the bowl with vegetables, ¼ with protein foods and ¼ with carbohydrates (pulses count as protein and carbs combined) and a sprinkling of seeds or nuts. Alternatively, make the salad with no carbohydrate ingredients and then pack the salad into 1 tortilla wrap or 1 wholewheat pitta pocket.

 

Leaves – organic lettuce, lambs-leaf, rocket, baby spinach, chicory (the red one is particularly nice), pea shoots (my new find), watercress, cress, Chinese lettuce  

Grated carrot, beetroot, fennel, courgettes (raw), cabbage (white or red)  

Cucumber, tomatoes, ¼ avocado, peppers, salad onions, celery, raw peas, lightly steamed green beans  

Florets of raw or lightly steamed broccoli and cauliflower

Grilled vegetables – aubergine, fennel, peppers, onions, courgettes  

Coleslaw (shredded cabbage, carrot and onion with 1 tbsp low fat mayonnaise and 1 tbsp low fat natural yogurt dressing)  

Sprouts - Bean sprouts, alfalfa sprouts, lentil sprouts, chickpea sprouts, broccoli sprouts (have been shown to have anti-cancer properties)  

Mushrooms – raw and sliced, marinated in dressing or oriental mushrooms steamed and tossed in lemon juice  

Fruit - orange segments, chopped apple or pear, mango, water melon  

 

Protein  

Fresh or canned fish packed in spring water or tomato sauce (tuna, salmon, sardines, pilchards, anchovies)  

75g of cold cooked skinless chicken breast, shredded or cubed  

Hard boiled egg  

Cheese – goat's, feta or cottage cheese are best ( 1 small matchbox-size piece cubed)  

Ham and bacon – strips of organic ham or organic, sugar-free, unsmoked bacon  

Pulses: beans, peas, lentils, chickpeas  

Marinated tofu, cut into cubes. You can either marinate plain tofu or buy it ready marinated by Cauldron Foods from Waitrose  

 

Carbohydrates  

Grains - brown basmati rice, quinoa, pearl barley (cook like rice) or barley couscous  

Pasta – pre-cooked wholewheat, buckwheat, rice or corn pasta shells, twists or bows  

 

Sprinkling  

Seaweed – Nori flakes or toasted seaweed strips, crumbled and sprinkled on  

Herbs – basil, cor ian der, mint, dill  

Seeds - Pumpkin, sunflower or sesame (1 tablespoon)  

Nuts – walnuts, almonds, Brazil nuts, pine nuts (only a closed handful and only if you're not eating them at any other time during the day)  

 

Dressings  

Simple – 1 tbsp olive oil, a squeeze of lemon and a sprinkling of Herbamare herbal salt (from health food shops)  

French - 5 tbsp olive oil, 2 tbsp cider or balsamic vinegar, 1 tspn French mustard, 1 clove garlic crushed. Put all ingredients in a screw top jar and shake vigorously. Use 1 tablespoonful on your salad and store the rest in the fridge for future salads  

Yogurt – 2 tbsp plain low fat yogurt with chopped chives, or grated cucumber and a pinch of turmeric and cumin  

Salsa – chopped tomato, green pepper, onion and vinegar

 

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SPRING SALAD WITH SERRANO HAM

 

Serves 4 as a side dish, 2 as a main

Prepare 10 minutes

Cook 10 minutes

 

2 x 155g packs fresh peas

2 tbsp extra virgin olive oil

1 bunch salad onions, trimmed and sliced

2 little gem lettuces, sliced

Half a lemon, juice

8 slices Serrano ham

 

1. Cook the peas in boiling salted water for 2-3 minutes until just cooked. Drain and set aside.

2. Heat I tbsp olive oil in a pan. Add the onions and cook on a gentle heat for 5-10 minutes until transparent but not golden. Add the peas and season. Allow to cook for a minute or so longer so they impart their sweet, delicate flavour. Remove from the heat.

3. Toss the little gems with the remaining oil, lemon juice and some seasoning. Put a handful of leaves on each plate. Tear the slices of ham in half and place on the leaves. Spoon over the warm onions and peas and drizzle with a little extra olive oil and lemon juice, if liked.

 

 

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WARM TURKEY, SPINACH AND PINE NUT SALAD

 

Serves 4

Prepare 15 mins

Marinating 30 minutes

Cook 10 mins

 

200g pack turkey breast escalopes

1 tbsp olive oil

Grated zest and juice 1 lemon

1 tsp ground cumin

50g frozen peas

2 tbsp Heinz Salad Cream

1008 bag baby spinach leaves

25g pine nuts, toasted

½ x 20g pack fresh dill, roughly chopped

 

 

1 . Put the turkey in a shallow, non metallic dish. Whisk together the oil, lemon zest and juice, cumin and some seasoning, then pour over the turkey. Turn to coat in the mixture, cover and chill for 30 minutes.

 

2. Cook the peas in boiling salted water for 2 minutes, then drain and refresh under cold running water. Set aside.

 

3. Heat a large, non-stick frying pan over a medium heat. Add the turkey and its marinade and fry over a high heat for 2-3 minutes on each side until cooked through, the juices run clear and there is no pink meat. Using a fish slice, remove the turkey from the pan and set aside. Stir the salad cream and 2 tbsp water into the pan and warm through for a minute.

 

4. Slice the turkey into chunky strips and arrange on a serving platter with the spinach and peas. Drizzle over the salad cream dressing and scatter over the toasted pine nuts and dill.

 

 

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FISH

 

 

LEMON-ROAST SALMON WITH PEA AND BASIL MASH

  

Serves 2

Prepare 10 minutes

Cook 15 minutes

1 lemon, zest and juice 1 garlic clove, crushed

1 tbsp olive oil

2 salmon fillets, about 130g each

250g cherry tomatoes

1 tbsp capers

300g frozen petits pois

1 /2 x 25g pack basil

150ml hot vegetable stock

 

1. Preheat the oven to 200°C, gas mark 6. Mix together the lemon zest, half the garlic and a dash of the oil, then rub over the salmon. Season, then set aside for 5 minutes.

2. Put the tomatoes in a roasting tin, toss with the remaining oil and roast for 5 minutes. Add the salmon and roast for 8 minutes until the flesh flakes easily and the tomatoes are soft. Mix in the capers and 1 tbsp lemon juice.

3. Meanwhile, put the frozen petits pois, the basil (stalks and all), remaining garlic and the stock in a pan. Simmer for 5 minutes, then whiz in a food processor to a chunky mash.

4. Serve the mash with the fish, tomatoes and juices, and perhaps some extra basil leaves.

 

 

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MONKFISH KEBABS

 

Serves 2

Preparation 10 minutes

Cook 15 mins

 

250g monk fish tails

4 rashers rindless organic bacon

1 large red onion

8 cherry tomatoes

juice of 1 lemon

2 tbsp chopped parsley

 

1. Peel the onion and cut into eighths. Put in a bowl with the lemon juice and leave for 5 minutes.

2. Cut the monk fish into 8 chunks roughly 3cm square. Remove the onions from the lemon juice. Dip each monk fish chunk in the lemon juice and then roll in the chopped parsley. With a pair of scissors cut each bacon rasher length ways into 2 strips. Wrap each monkfish chunk in a strip of bacon.

2. Thread the monkfish, onion pieces and cherry tomatoes on a kebab skewer alternately. Cook in a grill or griddle for 15 minutes or until the bacon is browned on all sides and the vegetables are soft.

3. Serve with a selection of 3 steamed vegetables.

 

  

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MACKEREL, WHITE BEAN AND WATERCRESS SALAD

 

Serves 4

Preparation 20 mins

 

340g jar pickled sweet baby beetroot, plus 2 tbsp juice from the jar

1 echalion shallot, thinly sliced into rings

2 x 400g cans cannellini beans, drained and rinsed

150g hot smoked mackerel split fillets, flaked 100g watercress

 

1. Halve the baby beetroot and place in a large bowl with the juice and the sliced shallot. Leave for 5 minutes so the shallot softens in the beetroot juice.

2. Place the beans, mackerel and watercress in a large serving bowl. Add the beetroot and shallot. Gently mix together then serve.

 

 

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THAI-STYLE STEAMED COD

 

Serves 4

Prepare 10 minutes

Cook 25 minutes

 

160ml can essential Waitrose coconut cream

6 tbsp frozen Cooks' Ingredients spicy Thai mix

1 lime, zest and juice

2 tbsp sesame oil

4 essential Waitrose salad onions, sliced

2 pak choi, trimmed and sliced

4 x 1258 frozen cod fillets, defrosted

 

1. Preheat the oven to 200°C, gas mark 6, and tear 4 large squares of foil. Mix the coconut cream with the spicy Thai mix, lime zest and half the lime juice, and a pinch of salt.

2. Toss the salad onions and pak choi with the remaining lime juice, then season. Divide the vegetables between the squares of foil and place a piece of cod on top. Spoon the coconut mix over the cod, bring up the sides of the foil and seal well. Cook for 20-25 minutes. Carefully open the parcels and serve immediately.

 

 

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SPEEDY HERBED SWORDFISH

 

Serves 2

Marinate 1-2 hours

Cook

 

2 mild shallots, finely chopped

1 level tablespoon of chopped fresh flat-leaved parsley

1 level tablespoon of chopped dill

1 teaspoon fresh thyme leaves

juice of ½ lemon

1 tablespoon olive oil

2 medium swordfish steaks, each about 175g (6 oz)

 

1. In a blender or food processor, mix together the shallots, herbs, lemon juice and olive oil. Place the fish steaks in a shallow dish and cover with the blended mixture. Leave for 1-2 hours.

2. When you are ready to eat, preheat the grill with a good-quality baking tray underneath it. Remove the swordfish steaks from the marinade (using a knife to return most of the marinade to the dish) and place on the hot baking tray. Coat the tops of the swordfish steaks with the remaining marinate. Grill for a few minutes until the steaks are cooked and the topping browned. (If the baking tray is good and hot, the underside of the fish will cook nicely so there's no need to turn it.)

3. Serve immediately with steamed vegetables

 

 

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SEAFOOD STIR-FRY

 

Serves 2

Prepare 5 minutes

Cook 10 minutes

 

1 tbsp grated fresh root ginger

1 garlic clove, crushed

2 tsp reduced-salt soy sauce

1 tbsp toasted sesame oil

240g pack tenderstem broccoli spears

1 tbsp groundnut oil

1 onion, sliced

200g frozen fruits de mer

225g pack mangetout, halved

 

1. Mix together the ginger, garlic, soy sauce and sesame oil, set aside. Bring a pan of water to the boil and blanch the broccoli for 3-4 minutes, drain and refresh under cold water.

2. Heat the groundnut oil in a large wok over a high heat. Add the onion and seafood, cook for 6 minutes.

3. Add the broccoli and mangetout to the wok, frying for another 2 minutes, then pour in the sauce and toss for a final 2 minutes.

 

 

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GREEK-STYLE SEA BASS

 

Serves 4

Prepare 10 minutes

Cook 15 minutes

 

400g can chick peas, drained and rinsed

2 courgettes, thinly sliced

4 frozen Greek sea bass fillets, thawed

4 salad onions, thinly sliced

25g pack flat leaf parsley, leaves picked

1 tsp olive oil

1 lemon, quartered

 

1 Preheat the oven to 220°C, gas mark 7. Cook the chick peas for about 2-3 minutes.

2 Divide the courgettes among four large squares of foil. Place a sea bass fillet on top of each and scatter over the salad onions. Bring up the edges of the foil and tightly seal. Sit the parcels on a baking sheet and bake for 10-12 minutes, until the fish is cooked through.

3 Drain the chick peas and return to the pan. Add the parsley and a splash of olive oil and toss well together. Serve with the fish, courgettes and any cooking juices, and a lemon wedge, for squeezing over.

Tip: These parcels can be cooked on the barbecue - just sit them on the rack above the coals and cook for 10-12 minutes, as above.

 

 

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PAN-FRIED FISH WITH CANNALINI BEAN PUREE

 

Serves 4

Prepare 10 mins

Cook 15 mins

 

4 x 150g firm white fish fillets, e.g. pollack, haddock or cod

2 tbsp plain flour

2 tbsp Bart Ital ian Seasoning

1 x 400-g can of cannelloni beans, drained and rinsed

olive oil

2 teaspoons lemon juice

1 tspn Dijon mustard

1 teaspoon sea salt

black pepper

25g pack fresh flat-leaved parsley, roughly chopped

 

1. Mix together the flour and Italian Seasoning and dust the fish fillets with the mixture.

2. Heat a little oil in a large non-stick frying pan and cook the fish over a fairly high heat for 3-4 minutes on each side until golden and crusty.

3. Meanwhile, empty the beans into a small saucepan and cover with boiling water. Cook for 2-3 minutes until piping hot. Drain them and put in a blender. Add a splash of oil and blend to a smooth puree. Stir in the parsley, mustard, lemon juice, salt and pepper.

4. Divide the puree between 4 warmed plates and serve with the fish and a selection of lightly steamed vegetables (broccoli and mange tout go well with this).

 

 

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SALMON PARCELS

 

Serves 2

Preparation 5 mins

Cook 18 mins

 

2 Salmon fillets (organic is best)

Olive Oil

A squeeze of lemon juice

10 cherry tomatoes

Mixed dried herbs or Herbamare herbal salt

 

1. Preheat the oven to 180°C/350°F/Gas 4.

2. Tear off 2 pieces kitchen foil big enough to wrap each salmon fillet. Drizzle a little olive oil onto the middle of each one.

3. Place a salmon fillet on each piece of foil. Cluster 5 cherry tomatoes round each fillet. Squeeze a little lemon juice over each fillet and sprinkle lightly with dried herbs or Herbamare.

4. Fold the edges of the foil up and in over the fillets, making them into watertight parcels. Place them on a baking sheet and bake in the oven for 18 minutes or until the salmon flakes easily when pressed.

Tip: as an alternative to salmon you can use trout or any other firm fish fillets. As an alternative to the cherry tomatoes you can use thin wedges of fennel bulb or chopped watercress.

 

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BAKED SALMON with PESTO

 

Serves 2

Prepare 5 minutes

Cook 18 minutes

 

2 salmon fillets

1 tbsp pesto, home-made or from a jar

Olive oil

 

1. Preheat the oven to 180°C/350°F/Gas 4.

2. Grease a baking tray with olive oil. Place salmon fillets on the tray and spread the pesto on top of each

3. Bake for 18 minutes or until the salmon flakes easily when pressed.

4. Serve with steamed vegetables or salad.

 

 

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SALMON with AVOCADO SAUCE

 

Serves 2

Preparation 10 mins

Cook 18 mins

 

2 salmon or trout fillets

1 avocado pear

1 tbsp lemon juice

1 tsp virgin olive oil

 

1. Tear off 2 pieces kitchen foil big enough to wrap each salmon fillet. Drizzle the olive oil onto the middle of each one.

2. Place a salmon fillet onto the middle of each one, fold the edges of the foil up and in over the salmon to make a water tight parcel. Place parcels on a baking tray and bake for 18 minutes or until the salmon flakes easily when pressed

3. Meanwhile mash or puree the avocado in a blender. Mix in the lemon juice, seasoning and enough olive oil to make mixture into a smooth paste.

4. When the salmon is cooked, serve with avocado mixture on top and plenty of steamed vegetables.

 

 

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SALMON WITH SPINACH & SORREL SAUCE

 

Serves 2

Preparation 30 mins

 

2 salmon, trout, cod or haddock fillets

1 tsp extra virgin olive oil

Small bunch sorrel

Bag of baby spinach

2 tbsp low-fat natural yogurt

1 pinch of nutmeg (optional)

Seasoning

 

1. Tear off 2 pieces kitchen foil big enough to wrap each salmon fillet. Drizzle the olive oil onto the middle of each one.

2. Place a fish fillet onto the middle of each one, fold the edges of the foil up and in over the fish to make a water tight parcel. Place parcels on a baking tray and bake for 18 minutes or until the fish flakes easily when pressed.

3. Meanwhile, steam the spinach and sorrel for 2 minutes. Puree in a blender. Stir in the yogurt, nutmeg and seasoning.

5. Serve the fish fillets with the sauce spread over the top. Serve with steamed vegetables or green salad.

 

 

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TUNA STEAK WITH HARISSA

 

Serves 2

Marinade 2 hours (or 10 minutes if you forget!)

Cook 5 minutes

 

2 tuna steaks

2 tbsp harissa paste

1 tbsp lemon juice

1 tbsp olive oil

 

1. Mix the harissa with the lemon juice and spread over the tuna on both sides. Place in the fridge to marinade for 2 hours (or before you go to work in the morning) or even 10 minutes (if you forget).

2. Heat oil in a large frying pan and add tuna steaks. Cook over a fairly high heat for 2 to 5 minutes until cooked to your taste.

 

 

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ANCHO'IADE

Serves 6

Preparation 10 mins

 

4 fresh juicy garlic cloves, peeled

12 canned anchovy fillets in oil, drained

12 good plump green olives, stoned

about 100 ml (3 fl oz) extra-virgin olive oil

dash of white wine vinegar

 

1. Put the garlic , anchovies and olives in a blender or food processor and blend until pureed. Pour in half the oil and the vinegar and blend again.

2. Add as much more of the oil as you need to make a paste or puree or sauce, depending upon its intended use.

Tip: Good as a dip , as a quick sauce for a pasta starter, as a topping for crostini or as a side sauce with eggs.

 

 

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CHICKEN

 

CHICKEN AND APRICOT TAGINE

 

Serves 4

Preparation 5 minutes

Cook 45 minutes

 

8 skinless, boneless chicken thighs 150g dried apricots, chopped

225g onions, chopped

225g mushrooms, chopped

725ml chicken or vegetable stock a pinch of saffron

a pinch of ginger

a pinch of cumin

salt and pepper, to taste

fresh coriander to garnish (optional)

1. Place all the ingredients in a large, heavy-based saucepan or casserole dish and bring to the boil. Cover, lower the heat right down and simmer for 45 minutes, stirring occasionally.

2. When cooked, remove the lid and simmer uncovered until most of the liquid evaporates and you have a thick stew. Adjust the seasoning to taste and serve garnished with fresh coriander if desired.

calories per serving: 259

 

   

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CINNAMON CHICKEN WITH ROASTED VEGETABLES

 

Serves 4

Prepare 15 minutes

Cook 40 minutes

 

600g unpeeled squash, deseeded and cut into small wedges

1 large red onion, cut into thin wedges

1 fennel bulb, cut info thin wedges

4 tsp olive oil

1 garlic clove, crushed

Juice of ½ an orange juice

2 skinless chicken breasts

2 tsp ground cinnamon

2 tbsp chopped flat leaf parsley

 

1. Preheat the oven to 220°C, gas mark 7. Put the squash, onion and fennel in a roasting tin. Season and toss through 2 tsp olive oil. Roast for 15 minutes.

2. Coat the chicken breasts in the cinnamon and remaining olive oil, season. Sit them on the par-cooked vegetables, pour over orange juice and bake for 20-25 minutes, until the chicken is cooked through.

 

 

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CHICKEN WITH LIME AND GINGER

 

Serves 2

2 x 150g chicken breasts

2 clove garlic

4cm fresh ginger

1 pinch chili powder

Juice of 1 lime

Pinch of ground coriander (or use fresh)

2 tsp soya sauce

200g baby spinach

4 tbsp yogurt

1. Put the garlic, ginger, chili, lime juice, cor ian der and soy sauce into a blender and whiz together.

2. Wash and pat dry the chicken and score the surface with a sharp knife.
Spread the marinade over the chicken and leave in the fridge for at least an hour (or prepare the day before)

3. Heat a non stick pan to quite a high heat and brown the chicken on both sides. Reduce the heat and pour in all the marinade plus about 50ml of water

4. Simmer gently, uncovered for 10-12 minutes or until cooked through and volume of sauce is reduced.

5. Add baby spinach and stir through to wilt. Then stir in yoghurt. Serve with steamed vegetables.

Tip: the leftovers are delicious cold in a sandwich with avocado.

 

 

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GRIDDLED CHICKEN

 

Serves 4

Preparation time: 10 minutes, plus 3-4 hours marinating

Cooking time: 15 minutes

 

500g pack 4 chicken breast fillets

3 tbsp olive oil

1 clove garlic, crushed

3 unwaxed lemons

half x 15g pack fresh rosemary, chopped

1 tsp paprika

1 yellow and 1 red pepper, halved and deseeded

 

1. Place the chicken breasts either between 2 layers of clingfilm or in a large, clean plastic food bag, seal then beat them with a rolling pin to flatten out to about a 1cm thickness.

2. Place 2 tablespoons of the oil, the garlic, zest and juice of 2 of the lemons, the rosemary and paprika in a shallow dish. Add the chicken and turn to coat. Cover and place in the fridge and allow to marinate for 3-4 hours

3. Heat a large, heavy-based frying pan or griddle pan until very hot. Add the chicken with the marinade and cook for 6-7 minutes on each side until thoroughly cooked, the juices run clear and there is no pink meat. Remove from the pan and keep warm.

4. Wipe out the frying pan with clean kitchen paper and heat the remaining tablespoon of oil. Quickly fry the pepper pieces until just starting to soften. Remove and keep warm. Slice the remaining lemon into 8 slices and add to the pan. Cook for 30 seconds on each side until the edges char slightly. Serve the chicken with plenty of steamed vegetables or salad.

 

 

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LEMON & GARLIC ROAST CHICKEN

 

½ lemon

1 tsp olive oil

4 cloves garlic, 2 crushed, 2 whole but peeled

1 medium chicken

Herbamare herbal salt

freshly ground pepper

bunch of rosemary

 

1. Pre-heat the oven to 180°C/350°F /gas mark 4.

2. Mix together the juice of the lemon, oil and crushed garlic and rub all over the chicken. Sprinkle with freshly ground pepper and sea salt. Place the squeezed lemon, bunch of rosemary and whole garlic cloves inside the cavity.

2. Put the chicken on a rack in a roasting dish to allow the fat to drain and roast in the oven, calculating 20 minutes per 1lb (454g) plus an extra 20 minutes. Baste 2-3 times during cooking .

 

 

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HUNTSMAN'S CHICKEN

 

Serves 2

Preparation 10 mins

Cook 20 mins

 

1 tablespoon olive oil

4 chicken thighs, skinned

1 garlic clove, crushed

1 teaspoon of dried mixed herbs

100ml of chicken stock

1 tin tomatoes

black pepper

6 stoned black olives, halved

6 capers, rinsed and drained

 

1. Heat the oil in a flameproof casserole with a lid and brown chicken thighs on all sides.

2. Turn heat down a little and add the garlic and herbs together with the stock. Stir for a minute or two. Add the tomatoes with their liquid and some pepper. Bring to simmer and cook covered for 20 minutes or until the chicken is tender.

3. Add the olives and capers, stir well and cook for a further 2-3 minutes, uncovered, until the sauce has thickened. Adjust seasoning and serve with a selection of steamed green vegetables.

 

 

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LEMONY CHICKEN

 

Serves 2

Preparation 5 mins

Cook 25 mins

 

2 medium chicken breasts, skinned

1 garlic clove

1 teaspoon sea salt

1 teaspoon grated zest and juice of a lemon

1.5cm piece or fresh ginger, peeled and grated

1 tablespoon olive oil

 

1. Put the chicken pieces in a shallow dish. Mash together the garlic and salt until you have a puree. Mix this with the lemon zest and juice and coat the chicken pieces.

2. Bake the chicken in an oven preheated to 180 degrees C/ 350 degrees F/ gas mark 4 for 25 minutes.

 

 

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STICKY GINGER CHICKEN AND GREEN BEAN STIR-FRY

This is a great time of year for green beans and baby courgettes, which are good sources of fibre and vitamins C, A and K, as well as folate and iron. Stir-frying requires little oil and the vegetables are only just cooked, so retain a lot of their vitamins and minerals.

 

Serves 4

Prepare 10 minutes

Cook 10 minutes

 

380g chicken mini breast fillets, halved lengthways

4cm piece root ginger, peeled and cut into matchsticks

3 tbsp sweet chilli sauce

Olive oil

200g trimmed fine green beans

200g baby courgettes, halved lengthways

1/2 Chinese leaf cabbage, thickly sliced

Bunch of salad onions, thinly sliced

Handful fresh cor ian der leaves

 

Mix together the chicken, ginger and 1 tablespoon of the sweet chilli sauce. Brush a wok or deep frying pan with oil and heat until hot. Add the chicken and stir-fry for 3 minutes. Add the beans, courgettes and cabbage and cook for a further 4-5 minutes, until the chicken is cooked and the vegetables are tender. Stir in the salad onions and remaining sweet chilli sauce, and cook for a few seconds more. Scatter over the cor ian der leaves and serve.

Tip: This can also be cooked by the steam fried method

 

 

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MEXICAN LIME CHICKEN

 

Serves 4

Ready in 25 minutes

Recipe cost £7.08

2 Chicken Breast Fillets, thinly sliced

Zest and juice of 1 Lime

1 tbsp Vegetable Oil

1 Red Pepper, sliced

400g can Kidney Beans, drained and rinsed

195g can Sweetcorn, drained

340g jar Tomato and Chilli Pasta Sauce

 

1 Mix the chicken with the lime zest and juice.

 

2 Heat the oil in a large frying pan and fry the chicken and pepper for 5 mins until the chicken is cooked through with no pink meat

 

3 Add the kidney beans, sweet corn and sauce. Cover and simmer for 10 minutes, stir occasionally.

 

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ORANGE-GLAZED CHICKEN STIR FRY RECIPE

Serves 4

 

1 cup orange juice, freshly squeezed (3-4 oranges) or from concentrate
1 tbsp ginger, grated and squeezed
2 tbsp soy sauce  
1 ½ tbsp white wine
1 tsp agave syrup
2 small garlic cloves, crushed
2 chicken breasts, chopped into bite size pieces
2 tbsp olive oil
250g broccoli florets

250g sugar snap peas

200g mung bean sprouts

1/2 small mango, sliced


1. In a small bowl add the orange juice. Grate 1 tbsp of fresh ginger. Squeeze it through a sieve, allowing the juice to pour into the bowl. Add the soy sauce, wine, agave syrup, and garlic. Stir and set to the side.

2. In a frying pan or wok, heat the olive oil on medium, making sure the oil does not burn. Add the chicken to the oil and fry for five minutes until golden. Turn the chicken over and then continue to fry the other side for five minutes until golden.  

3. Pour the orange juice mixture over the chicken and simmer for 10 minutes, turning the chicken once.

4. Add the broccoli, sugar snap peas and mango to the chicken. Place a lid on the wok, add a dash of water if necessary and steam the broccoli, peas and mango until the vegetables are bright green and crunchy. Serve (without noodles).

 

 

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CHICKEN AND RATATOUILLE BAKE

 

Serves 2

Preparation 30 mins

 

390g can Ratatouille Provencale or make your own

'/2 x 25g pack Basil, chopped

2 Chicken Breast Fillets, halved

1/2 x 1 50g Italian Mozzarella Cherries, drained

 

1. Preheat oven to 200 ° c, Gas mark 6.

2. Place the Ratatouille in an ovenproof serving dish, stir in half the basil and place the chicken pieces on top.

3. Scatter over the mozzarella cherries and remaining basil, season and bake for 30 minutes until golden.

 

 

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CHICKEN CASSEROLE

Preparation 10 mins

Cook 45 mins

 

1 tbsp sunflower oil

1 onion, finely chopped

4 garlic cloves, sliced

1.4l hot chicken stock

1 tbsp fresh thyme leaf

2 tsp fresh rosemary leaves

2 x 850g family packs skinless chicken thighs (count the number in the pack- you need 16 in total)

6 carrots, halved lengthways and cut into chunks

4 sticks celery cut into 1cm slices

3 leeks, well washed and thickly sliced

 

1. Heat the oil in your largest pan. Fry the onion and garlic for a few minutes until soft, then pour in the stock.

2. Add the chicken and herbs, then bring to the boil. Stir in the carrots, celery and leeks, then cover the pan and leave to simmer on a low heat for 40-45 mins, stirring every now and then, until the chicken is tender.

3. Serve with peas and broccoli or any other vegetables of your choice.

Tip: Cool and freeze any extra portions, and use within 2 months. Thaw at room temperature, then reheat in a pan until bubbling.

 

 

 

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SOUP

SPINACH, PARSLEY AND GARLIC SOUP

Serves 4

Preparation 10 mins

Cook 10 mins

 

1 tablespoon olive oil

1 medium onion, finely chopped

3 garlic cloves, crushed

1 leek, thinly sliced (to produce about

100 g/3oz when prepared)

1 fresh stalk of celery (about 50g), chopped

200 g (7 oz) baby spinach leaves

good handful of chopped fresh flat-leaved parsley

400 ml (14 fl oz) vegetable stock

sea salt and black pepper

1 tablespoon freshly grated Parmesan

 

1. Heat the oil in a saucepan and saute the onion, garlic, leek and celery until softened. Add the spinach, parsley, stock and seasoning, then simmer for 10 minutes.

2. Blend the soup using a blender or food processor. Adjust the seasoning.

Reheat and serve with the Parmesan sprinkled over.

 

 

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CHICKEN SOUP

 

Serves 4

Prep: 15 mins

Cook: 35 mins

Can be frozen

 

1 tbsp olive oil

2 onions chopped

3 medium carrots

1 tsp dried thyme

1.4 litres chicken stock

300g leftover roast chicken, shredded and skin removed

200g frozen peas

3 tbsp low fat natural yogurt

1 garlic clove, crushed

squeeze of lemon juice

 

1. Heat oil in a large heavy-based pan. Add onions, carrots and thyme, then gently fry for 15 mins. Stir in stock, bring to a boil, cover, then simmer for 10 mins.

2. Add the chicken, remove half the mixture, then purée in a blender. Tip back into the pan with the rest of the soup. Add peas and seasoning, then simmer for 5 mins until hot through. Pour into bowls.

3. Mix the yogurt, garlic and lemon juice together, swirl into the soup, then serve .

 

 

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THAI RED CHICKEN SOUP

 

Serves 4

Preparation 20 mins

Pack of 2 chicken breast fillets, shredded

2 tsp Thai red curry paste

700ml hot chicken stock

400ml can half fat coconut milk

150g frozen garden peas, defrosted

½ x 250g pack spinach

Juice of 1 lime

 

1. Place the chicken, Thai paste and stock in a large saucepan, cover and simmer for 10 minutes. Stir in the coconut milk and peas and bring to the boil.

2. Stir in the spinach and cook for 1-2 minutes until wilted. Add the lime juice and season to taste.

 

 

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CREAMY CARROT, TOMATO & TOFU SOUP

 

Serves 6

Preparation: 10 mins

Cook: 45 mins

 

2 large organic carrots, diced

1 large onion, diced

1 red pepper, deseeded and diced

400g can tomatoes (choose a sugar-free variety)

300g carton Clearspring tofu (available from health shops and the Japanese section in Waitrose

1 ½ litres hot vegetable stock

 

1. Put the vegetables and stock in a large pan. Bring to the boil and then simmer for 45 minutes.

2. Pour into a blender and add the tofu. Blend until smooth. Serve

 

 

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BEEF & VEGETABLE SOUP

 

Serves 4

Preparation 10 mins

Cook 20 mins

 

200 g pre-roasted beef (e.g. left over from Sunday lunch)

2 medium carrots chopped into 1cm cubes

2 sticks celery, chopped into 1 cm cubes

1 large red onion chopped finely

2 cloves garlic crushed

40og tin of tomatoes

1 teaspoon dried thyme

1 teaspoon dried parsley

¼ tsp cumin

1 bay leaf

1 litre beef stock

salt and pepper to taste

 

1. Put all the ingredients in a large, flame-proof casserole. Bring to the boil, then reduce heat and simmer for 20 minutes or until the vegetables are soft. Blend in a liquidizer and serve.

 

 

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SEAFOOD SOUP

 

Serves 4

Prep: 10 mins

Cook: 20 mins

 

1 tbsp olive oil

2 shallots, finely chopped

1 garlic clove, crushed

900ml fish or chicken stock

pinch of saffron

1 bay leaf

225g frozen mixed vegetables

3 tomatoes, about 300g in total, skinned, deseeded and diced

200g cod fillet, cut into 2.5cm chunks

340g seafood cocktail (mussels, squid rings and prawns), thawed if frozen

 

1. Heat the oil in a large pan and fry the shallots and garlic gently for 5–6 minutes, to soften but not brown. Add the stock, saffron and bay leaf and bring to the boil.

2. Increase the heat to high and add the frozen mixed vegetables. Bring back to the boil, then stir in the tomatoes, cod and seafood cocktail. Reduce heat and simmer gently, without stirring, for about 5 minutes until the cod is white and firm. Season to taste, then serve immediately.

 

 

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PEA, GAMMON AND MINT SOUP

Serves 2

 

In a pan, melt a knob of butter, add a few chunks of leftover leek and fry for 2 minutes. Pour in 500ml gammon stock and bring to the boil. Add 200g mixed leftover peas and beans, and a few mint leaves, then blend till smooth. Stir in a handful of torn leftover gammon. season and serve with more mint and a swirl of the parsley cream.

 

 

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BUTTERNUT & RED LENTIL SOUP

 

Serves 6

Prepare 10 mins

Cook 20 mins

 

The wide, bulbous half of a medium-sized butternut squash (approx. 500g/1lb) cut into 3cm cubes

1 large red onion diced

1 cup red lentils

400g tin of tomatoes (salt and sugar-free)

2 tsp Marigold Swiss Bouillon stock powder

filtered or spring boiling water

 

Put all ingredients except the water in a large, thick-based pan. Pour over enough water to cover the vegetables to twice the height. Bring to the boil and then simmer for 20 minutes or until the squash is tender and the lentils have become soft and pulp-like. Liquidize and serve.

 

 

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HEARTY BEAN & PANCETTA SOUP

 

Serves 4

Prepare 10 mins

Cook 15 mins

 

70g diced pancetta

1 diced red onion

1 tbsp olive oil

250g tinned mixed beans

400g chopped tomatoes

1 litre chicken or vegetable stock, hot

100g of curly kale or finely sliced cabbage

 

1. Heat the olive oil in a large saucepan over a medium heat and then fry the onion for 3 minutes or until soft. Add the pancetta and fry for 1-2 minutes or until lightly golden brown.

 

2. Stir in the beans, tomatoes and hot stock and bring to the boil. Cover with a lid and simmer for 5 minutes.

 

3. Stir in the kale or cabbage and simmer, uncovered, for 2 minutes or until kale or cabbage is just tender. Serve.

 

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MEAT

 

PEPPERED BEEF KEBABS

 

Serves 4

Prepare 15 mins

Cook 30 Mins

 

1 Courgette thickly sliced

1 Red pepper cut into wedges

1 Yellow pepper cut into wedges

1 Red onion cut into wedges

4 Garlic cloves, bashed

2 tbsp Olive Oil

12 Cherry tomatoes

450g Rump steak cut into 2-3cm cubes

1 tbsp freshly ground black pepper

4 tbsp fat-free natural yogurt

2tsp hot chilli sauce

 

1 Preheat oven 220 ° C gas mark 7. Toss the courgette, peppers, onion and garlic with 1 tbsp olive oil, season and spread out on a baking tray. Roast for 20 minutes before adding the tomatoes and roasting for a further 10 minutes.

2 Meanwhile, warm a griddle pan over a high heat. Toss the beef in the remaining oil and black pepper. Season with a little salt and thread onto 4 wooden skewers (making sure they have been soaked in water beforehand). Cook on the griddle for 2-3 minutes on each side until slightly charred.

3. Place the beef and roast vegetables on a plate, pour over the yogurt and chilli sauce and serve with steamed vegetables or salad.

 

 

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LIVER & VEGETABLE HOTPOT

 

Serves 4

Preparation 20 mins

Cook 1 hour

 

450g lambs liver cut into 1 inch slices

1 tablespoon seasoned flour

2 tbsp olive oil

110g lean unsmoked bacon, cut into 2 cm squares

3 onions, peeled and sliced

1 green pepper diced

1 teapoon dried thyme

Approx. 570 ml beef stock

1 carrot, sliced and cut into chunks

1 stick celery, thickly sliced

60g shelled walnut pieces

Seasoning

 

1. Preheat oven to 180 o C/350 o F/gas mark 4.

2. Heat 1 tbsp oil in a medium-sized frying pan over a moderate heat. When the oil is hot add the bacon and cook for 3 minutes. Add the onions and peppers for 5-7 minutes until soft. With a slotted spoon transfer bacon and vegetables to a medium-sized oven-proof casserole.

3. Add the remaining tbsp of oil to the frying pan. When the oil is hot add the liver slices and cook for 5 minutes until the meat is lightly and evenly browned. With a slotted spoon remove the liver and add it to the casserole.

4. Pour the stock into the frying pan and add the thyme. Bring the liquid to the boil, stirring and scraping in any brown bits that have adhered to the pan. Stir in the cornstarch mixture and cook, stirring occasionally for one minute or until the sauce has thickened and is smooth. Pour the sauce into the casserole.

5. Add the carrots, celery and walnuts and season to taste. Bake for 1 hour or until the meat is tender when pierced with the point of a sharp knife.

 

 

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SHREDDED BEEF STIRFRY

 

Serves 2

Prep: 10 mins

Marinade: 10 mins

Cook: 10 mins

 

4 Thin cut Aberdeen Angus beef sirloin steaks

1 tsp sesame oil

2 tsp rice or white wine

1 tbsp soy sauce

1 tbsp corn flour

2 tbsp sunflower oil

1 red onion, finely sliced

2 cloves garlic, finely chopped

Small piece root ginger, peeled and chopped

200g curly kale

¼ tsp crushed chillies

4 tbsp Black Bean Sauce

 

1. Remove any fat from the steaks and place in the freezer for 20 minutes to make them easier to slice, and then cut into thin steaks against the grain. Mix the sesame oil, wine, soy sauce and corn flour in a shallow dish and add the shredded steak. Mix well and leave to marinate for 10 minutes.

2. Add 2 tbsp of the mixture to a deep frying pan with a thick base and a lid that seals. Once it boils add the shredded steaks and “sauté” rapidly for 2 minutes. Turn up the heat and add a tablespoon or more of the liquid and then clamp the lid on tightly. After a minute or two add the onion, garlic and ginger. After a further 2 minutes turn down the heat and add the kale and chillies steam and steam in this way until cooked.

3. Serve with a little more soya sauce if desired and a simple salad.

 

 

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CUMIN LAMB KEBABS WITH PEA AND LEEK MASH

 

Serves 4

Prepare 10 mins

Cook 15 mins + marinating

 

1 tsp cumin seeds

tsp dried crushed chilli

1 tbsp olive oil

2 cloves garlic, chopped

2 x 300g packs diced leg of lamb

250g shelled garden peas or frozen peas

2 leeks, trimmed and shredded

2 tbsp chopped fresh mint

4 tbsp Total Fat Free Greek Strained Yogurt

 

1. Roughly crush the cumin seeds with the chilli between two spoons or in a pestle and mortar then add them to the olive oil, garlic and some seasoning. Use the mixture to coat the diced lamb. Cover and leave to marinate in the fridge for at least 15 minutes but up to an hour if possible. Soak 8 wooden skewers in cold water while the lamb is marinating.

2. Steam the peas and leeks above in a pan of boiling water until just tender. Then blend the steamed vegetables plus the mint yogurt and some seasoning in a blender or mash with a fork. Cover and keep warm.

3. Preheat the grill to high or barbecue. Thread the marinated lamb onto the wooden skewers. Grill or barbecue the lamb for 6-8 minutes, turning regularly until well browned and the juices run clear. Serve with the pea and leek mash plus more steamed vegetables if desired.

 

 

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SLOW COOKED VENISON

 

Serves 6

Prep: 20 mins

Cook: 2 hours

 

3 tbsp olive oil

4 tbsp Italian Double Concentrated Tomato Puree

2 x 340g packs Diced Venison

1 large carrot, finely chopped

1 large onion, finely chopped

Leaves of 1 large rosemary sprig, chopped

500ml red wine

500ml chicken stock

1. Heat the oil in a large, heavy-based, flameproof casserole dish over a high heat. Season the meat and fry half of it in the dish for 5 minutes, turning once or twice until the meat is well browned. Transfer to a plate then repeat with the remaining meat. Set the venison to one side.

2. Place the carrot and onion in the pan and cook for 3 minutes, or until the vegetables are beginning to soften. Add the rosemary and tomato puree, and cook for a further 2 minutes, stirring from time to time.

3. Return the meat to the pan, add the wine and stock then bring to the boil. Reduce to a gentle simmer, then cover and cook for one and a half hours, stirring occasionally. Remove the lid and simmer for a further 30 minutes until the sauce is reduced, stirring as necessary.

4. Check the seasoning and serve with steamed vegetables.

 

 

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LAMB-STUFFED AUBERGINES WITH SPICES

 

Serves 4

Preparation 50 minutes

 

4   aubergines

4 tbsp   olive oil

1   onion , chopped

4   garlic   cloves, finely chopped

1 large red   pepper , seeds removed, chopped

1½ tsp ground   cumin  

1 tsp ground   cinnamon

½ tsp ground   nutmeg

1 tsp pimentón dulce (smoked sweet Spanish   paprika )

large pinch of crushed   dried chillies

500g/1lb 2oz   lamb mince

6 tbsp   tomato   passata

100g   Manchego   cheese, coarsely grated

salt and freshly ground   black pepper

 

1. Preheat the oven to 200C/400F/Gas 6. Cut each aubergine lengthways, then score the flesh in a tight criss-cross pattern, taking the knife through the flesh down to the skin, but taking care not to cut through the skin. Place them side by side on a baking tray and drizzle each half with half a tablespoon of the oil, season with salt and bake for 30-40 minutes or until the flesh is soft and tender but not browned.

 

2. Meanwhile, heat the remaining two tablespoons of oil in a large non-stick frying pan. Add the onion, garlic, red pepper and spices and fry gently for 10 minutes. Add the lamb mince and fry for 3–4 minutes or until all the meat is lightly browned. Stir in the tomato sauce and simmer for five minutes.

 

3. Remove the aubergines from the oven and increase the temperature to 220C/425F/Gas 7. Carefully scoop most of the flesh out of the baked aubergine halves, leaving the skins with a layer of flesh about 1cm/½in thick. Stir the scooped-out flesh into the lamb mixture with half a teaspoon of salt and some pepper to taste. Spoon the mixture into each aubergine shell and sprinkle with the grated cheese. Bake in the oven for 8–10 minutes, or until the cheese is bubbling and golden-brown.

 

4. Serve with steamed vegetables.

 

 

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EGGS

 

 

CLASSIC FRENCH OMELETTE  

Serves 2

Preparation 5 minutes

Cook 15 minutes

 

½ tablespoon extra virgin olive oil

½ cup milk *

pinch of Herbamare herbal salt (health food shop)*

2 whole eggs plus 1 egg-white*

(* Beaten together)

 

•  Put oil into a non-stick frying pan

•  Pour in the beaten egg mixture

•  Cook the egg mixture slowly for 10-15 minutes

•  Remove from the heat and place under a hot grill for a few minutes until brown

 

Tasty Additions to put in the egg mixture

•  Dried or fresh herbs – marjoram, basil, thyme, oregano, tarragon

•  Dill, fennel, caraway seeds

•  Spices – cumin, cor ian der, cardamom, paprika

•  Mushrooms, peppers, peas, chopped spinach

•  Pre-fried onions or aubergine

•  Feta cheese, grated cheese, ham, Parma ham, cooked chicken, bacon

•  Skinned and chopped tomatoes with fresh basil and sliced olives

•  Fromage frais mixed with chopped fresh herbs

•  flakes of smoked salmon or haddock (un-dyed)

 

Tasty additions to fold inside after cooking

•  Ratatouille – home- made or tinned

•  Roasted vegetables

 

 

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POACHED EGG with SMOKED SALMON & VEGETABLES

 

Serves 1

Preparation 10 mins

Cook 10 mins

 

Choose 3 of the following:

100g asparagus tips

100g green beans trimmed

1 small courgette sliced

100g small cauliflower florets

100g small broccoli florets

100g peas

100g broad beans

 

150g frozen chopped spinach

1 pinch nutmeg

Herbamare herbal salt

smoked salmon trimmings

1 organic egg

 

1. Poach the egg in the Delia Smith way by placing a small frying pan over a gentle heat and fill to 1 inch with boiling water from the kettle. When tiny bubbles appear break the egg into the water and let them barely simmer for 1 minute. Then remove the pan from the heat and let the egg sit in the hot water for 10 minutes. This will give you perfectly cooked poached egg with a set white and a soft yolk.

2. Meanwhile steam the vegetables in a 2-tiered steamer with the spinach in the top tier and the other veg in the bottom one. Remove the spinach after 5 minutes, transfer to a bowl and mix with the yogurt, nutmeg and season with Herbamare to taste.

3. After a further 5 minutes remove the remaining veg from the heat and place on a plate in a heap. Scatter the smoked salmon pieces on top of the veg, pour the spinach sauce over the whole pile and place the poached egg on the top. Eat immediately

 

 

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BAKED EGGS WITH YOGHURT AND CHILLI

 

Serves 2

Preparation 30 mins

 

300g rocket

2 tbsp olive oil

4 free-range eggs

150g Greek yoghurt

1 garlic clove, crushed

2 tbsp olive oil

1/2 tsp chili flakes or paprika

6 sage leaves, shredded salt

 

1. Preheat the oven to 150°C/Gas Mark 3. Place the rocket and oil in a large pan, add some salt and saute on a medium heat for about 5 minutes, or until the rocket wilts and most of the liquid has evaporated.

2. Transfer to a small ovenproof dish and make four deep indentations in the rocket. Carefully break an egg into each hollow. Place in the oven to cook for 10-15 minutes, or until the egg whites are set.

3. While the eggs are in the oven, mix the yoghurt with the garlic and a pinch of salt. Stir well and set aside.

4. Heat the oil in a small saucepan. Add the chili flakes and a pinch of salt and fry for 1-2 minute. Add the sage and cook for a few more seconds. Remove from the heat.

5. Once the eggs are cooked take them out of the oven. Spoon the yoghurt over the centre, and pour the hot chili oil over the yoghurt and eggs. Serve immediately.

 

 

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COURGETTE FRITTATA

 

Serves 6

Prepare 45 minutes

Cook 35 minutes

 

4 medium courgettes (about 750g), coarsely grated

1/2 tsp salt

1 tsp cumin seeds

4 eggs, beaten

75g fresh white breadcrumbs

60g plain flour

1 tsp baking powder

3 salad onions, thinly sliced

25g pack flat leaf parsley, chopped

3 tbsp chopped mint

2 tbsp chopped dill

2 garlic cloves, crushed

150g feta

200g cottage cheese

75ml olive oil

 

1. Mix the grated courgettes with 1 tsp salt, place in a colander and leave to drain for 30 minutes, then squeeze out as much liquid as you can using your hands. Place in a clean tea towel and, twisting the ends, squeeze some more. Dry-toast the cumin seeds in a pan over a medium heat fort minute until fragrant.

2. Preheat the oven to 180`C, gas mark 4_ Put the courgettes in a large mixing howl and add the eggs, breadcrumbs, flour, cumin seeds, baking powder, remaining salt and plenty of black pepper. Whisk well, then stir in the salad onions, herbs and garlic Crumble 120g feta and fold into the mixture along with the cottage cheese.

3. Heat a medium-sized ovenproof pan (about 24cm in diameter and 4cm deep) over a high heat. Pour in the olive oil and once it's very hot add the batter. Even out the surface and sprinkle the remaining feta on top. Leave on the heat until the mixture begins to bubble: then transfer to the oven. Bake for 30 minutes until golden on top and a knife inserted into the centre comes out clean.

4. Remove from the oven and leave to stand for 10 minutes before serving, either warm or at room temperature.

 

 

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CHARD AND SAFFRON OMELETTES (LUNCH)

 

Serves 4

Preparation 40 mins

 

250g (peeled weight) waxy potatoes, peeled and cut into 1cm dice

200ml water

Pinch of saffron threads

350g Swiss chard (stalks and leaves), shredded

2 tbsp lemon juice

1 garlic clove, crushed

3 free-range eggs and 2 egg whites

60ml milk

20g chopped herbs (tarragon, dill,

Parsley

vegetable oil

100g low-fat creme fraiche

salt and pepper

 

1. Preheat the oven to 170°C/Gas Mark 3.

2. To prepare the omelette filling, put the potatoes, water and saffron in a large pan and bring to the boil. Simmer for 4 minutes, then add the chard and some salt and pepper. Continue cooking, covered, for 10-15 minutes, or until the potato is soft. Drain out any excess liquid that is left in the pan. Off the heat, add the lemon juice and garlic. Leave to cool.

3. For the omelettes, whisk together well the eggs and egg whites, milk, herbs and some salt and pepper. Pour 1 teaspoon of oil into a hot, 22cm non-stick frying pan, then use one-quarter of the egg mix to make a thin round omelette. Transfer to kitchen paper. Make three more omelettes in the sane way. Leave to cool down.

4. Divide the cold creme fraiche among the omelettes, spreading it over one half of each. Taste the chard mix and adjust the seasoning, then spread generously over the creme fraiche. Fold each omelette over in half, then fold again to get a fan shape.

5. Arrange the omelettes in a lightly oiled ovenproof dish or on a baking sheet. Place the omelettes in the oven for 5-8 minutes, or until hot. Serve at once.

 

 

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EGG AND MIXED BEAN SALAD

 

serves 4

ready in 15 minutes

 

1 cucumber portion, cut into large dice

250g pack cherry tomatoes, halved

400g can mixed bean salad in water, drained and rinsed

400g can red kidney beans in water, drained and rinsed

3 tbsp french dressing

4 free range eggs

 

1. Toss the tomatoes, cucumber and beans in a serving bowl. Mix in the French dressing.

2. Soft boil the eggs for 4 mins, cut into quarters, place on top of salad and serve.

 

 

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PESTO ROAST SALAD WITH EGGS

 

Serves 4

Preparation 25 mins

 

2 Courgettes

1 Red Onion, cut into wedges

1 Red Pepper, cut into 2cm slices

2 Tomatoes, quartered

1 tbsp Olive Oil

2 tbsp Green Basil Pesto

250g Bag Mixed Salad

4 tbsp French Dressing

4 Free Range Eggs

 

1. Preheat the oven to 200°C, gas mark 6.

2. Cut the courgettes in half, then each half into 4 lengthways. Place on a baking tray with the other vegetables and toss in the oil. Season, roast for 20 mins, then stir in the pesto.

3. Meanwhile, toss the salad with the dressing and put on plates. Poach the eggs for 3-4 minutes, or to taste. Top the salad with the vegetables, place the eggs on top and serve.

 

 

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POACHED EGG WITH PAN-FRIED VEGETABLES

 

Serves 6

Preparation 45 mins

 

¼ tsp Cumin seeds

180ml light olive oil

2 large onions, sliced

2 red and 2 yellow peppers, cut into 2cm strips

2 bay leaves

6 thyme sprigs, leaves picked and chopped

2 tbsp chopped parsley

2 tbsp chopped coriander, plus extra to garnish

6 ripe tomatoes roughly chopped

1 /2 tsp saffron threads

pinch of cayenne pepper

up to 250ml water

6 free-range eggs

Salt and black pepper

 

1. In a very large pan dry-roast the cumin seeds on a high heat for 2 minutes. Add the oil and onions and sauté for 5 minutes. Add the peppers and herbs and continue cooking on a high heat for 5-10 minutes.

2. Add the tomatoes, saffron, cayenne and some salt and pepper. Reduce the heat to low and cook for 15 minutes. During the cooking keep adding water so that the mix makes a thick sauce. Taste and adjust the seasoning.

3. Remove the bay leaves, then divide the pepper mix among four deep frying pans, each large enough to take a generous individual portion. Place them on a medium heat to warm up, then make two gaps in the pepper mix in each pan and carefully break an egg into each gap. Sprinkle with salt and cover the pans with lids. Cook on a very gentle heat for 10-12 minutes, or until the eggs are just set.

4. Sprinkle with coriander and serve.

 

 

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VEGETARIAN

BORLOTTI BEAN BOLOGNESE

 

Serves 4

Preparation 15 mins

 

3 /4 x 14oz (397g) can of borlotti beans, drained and rinsed

1 onion, chopped

2 cloves garlic, crushed

4oz (113g) button mushrooms, sliced

1 tbsp olive oil

1 tsp mixed dried herbs

1 tsp vegetable bouillon powder

1 tbsp tomato puree

5oz (142g) canned tomatoes

Solo sea salt

black pepper

 

1. Saute the onion and garlic in oil and herbs for 2 minutes, then add the mushrooms and cook till soft.

2. Add the vegetable bouillon powder, tomato puree, canned tomatoes and beans, then season and simmer for a few minutes.

Tip: this can be eaten with spaghetti for those who are eating carbs for dinner and without spaghetti for those who are avoiding carbs at dinner.

 

 

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CANNELLINI BEAN AND BASIL SPREAD

 

Serves 6

Preparation 5 mins

 

one 400-g (14-oz) can of cannelloni beans, drained and rinsed

2 garlic cloves, crushed

1 tablespoon olive oil

2 teaspoons lemon juice

1 teaspoon sea salt

black pepper

1 average pack or pot of basil leaves

 

1. Place all ingredients except the basil in a blender or food processor and blend until you have a pate which is still slightly rough — don't over-blend.

2. Add the basil leaves, fork them through and blend for 2 seconds. Check seasoning.

Tip: You could use butter beans for a similar result.

 

 

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BAKED EGGS WITH YOGHURT AND CHILLI

 

Serves 2

Preparation 30 mins

 

300g rocket

2 tbsp olive oil

4 free-range eggs

150g Greek yoghurt

1 garlic clove, crushed

2 tbsp olive oil

1/2 tsp chili flakes or paprika

6 sage leaves, shredded salt

 

1. Preheat the oven to 150°C/Gas Mark 3. Place the rocket and oil in a large pan, add some salt and saute on a medium heat for about 5 minutes, or until the rocket wilts and most of the liquid has evaporated.

2. Transfer to a small ovenproof dish and make four deep indentations in the rocket. Carefully break an egg into each hollow. Place in the oven to cook for 10-15 minutes, or until the egg whites are set.

3. While the eggs are in the oven, mix the yoghurt with the garlic and a pinch of salt. Stir well and set aside.

4. Heat the oil in a small saucepan. Add the chili flakes and a pinch of salt and fry for 1-2 minute. Add the sage and cook for a few more seconds. Remove from the heat.

5. Once the eggs are cooked take them out of the oven. Spoon the yoghurt over the centre, and pour the hot chili oil over the yoghurt and eggs. Serve immediately.

 

 

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CHESTNUT AND WINE CASSEROLE

 

Serves 4-6

Preparation 20 mins

Cook 40 mins

 

240g whole peeled & cooked  vacuum packed chestnuts  

2 large onions, chopped

450g (1 1b) carrots, cut into rings

2 tablespoons olive oil

4 garlic cloves, crushed

10 each of allspice berries, juniper berries and black peppercorns

1 teaspoon each dried thyme and rosemary

575m1 (1 pint) vegetable stock

425m1 (15 fl oz) cheap red wine

1 tablespoon paprika pepper

125g (4oz) button mushrooms, sliced

sea salt

 

1. Fry the onions and carrots in the oil for 10 minutes, then add the garlic, chestnuts, crushed spices, herbs, stocks and wine. Bring to the boil, then put a lid on the pan and leave to cook gently for 30-40 minutes, until vegetables are tender, and liquid much reduced and thickened.

2. Then add the paprika and mush­rooms. Check seasoning, simmer for a further 2-3 minutes to cook mushrooms, and serve. Serve with very lightly cooked Brussels sprouts, or a simple crisp green salad.

 

 

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CHESTNUT, SAGE AND RED WINE LOAF

 

Serves 6

 

butter and dried breadcrumbs for lining loaf tin

350g (12oz) whole peeled & cooked   chestnuts  

tbsp olive oil

1 large onion, peeled and chopped

2 celery stalks, finely chopped

2 garlic cloves, peeled and crushed

2 tablespoons chopped fresh sage or 1 teaspoon dried

1 tablespoon red wine

1 egg

sea salt

freshly ground black pepper

1 fresh sage leaf if available

 

1. Set the oven to 180°C (350°F), gas mark 4. Prepare a 450g (1 lb) loaf tin by lining the base and narrow sides with a long strip of non-stick paper; brush well with butter and sprinkle lightly with the dried breadcrumbs.

2. Mash the chestnuts. Heat the oil in a large saucepan and fry the onion and celery for 10 minutes, without browning. Add the chestnuts, garlic, sage, wine and egg and mix together, seasoning with salt and pepper.

3. Lay the sage leaf, if using, in the base of the prepared loaf tin and spoon the chestnut mixture on top, smooth over the surface and cover with a piece of foil. Bake the loaf in the pre-heated oven for 1 hour. To serve, slip a knife round the sides of the loaf and turn out on to a warm dish.

 

 

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CHICKPEA CURRY

 

Nutty-tasting and firm in texture, chickpeas appear in cuisines of Spain , Mexico , southern Europe, the Middle and India . You can buy them dry, soak overnight and cook them yourself (follow the pack instructions), although this can take a while depending on the age of the chickpeas. I've used tinned chickpeas for ease in this recipe, however.

 

1 x 14oz (397g) can chickpeas, drained and rinsed

1 large white onion, chopped

1 stick celery, chopped finely

1 medium carrot, chopped

2 tsp olive oil

2 tbsp tomato puree

1pt (570m1) vegetable stock

2 cloves garlic, crushed

1 tsp cumin

1/2 tsp turmeric

½ flat tsp mild or medium curry powder (according to taste)

1 tsp ground ginger

1 4 tsp Solo sea salt

 

1. Gently heat the oil in a large frying pan and fry the garlic for a minute.

2. Add the onion and dry spices and cook for a further 2 minutes.

3. Toss in the vegetables and steam-fry in 2 tablespoons of the stock for a couple of minutes.

4. Add the chickpeas, the tomato puree and the rest of the stock and let the curry simmer uncovered until the vegetables are tender and the sauce has thickened slightly (around 30 minutes).

 

 

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CHILLI SANS CARNE

 

Serves 4

Preparation 35 mins

 

 

1 small onion, sliced

2 cloves garlic, crushed

'/2 green pepper, sliced

1 tbsp olive oil

1/2 tsp chilli powder

1 tsp paprika

1 tsp ground cumin

1 tsp ground coriander

2oz (57g) dried soya mince (pre-soaked) or 6oz (170g) Quorn mince

7oz (198g) canned tomatoes, chopped

1 tbsp tomato puree

4oz (113g) canned kidney beans, drained

 

1. Steam-fry onion, garlic and pepper in oil with chilli powder, paprika, cumin and cor ian der.

2. Add pre-soaked soya mince or Quorn mince and stir for 2 minutes.

3. Add tomatoes, tomato puree and kidney beans. Mix well and leave to simmer for at least half an hour, stirring occasion­ally to prevent it from sticking or burning. If the mixture becomes too thick, add a little water.

 

 

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CURRIED NUT ROAST

 

Serves 4 people

Preparation 10 mins

Cook 40 mins

 

8 oz hazel or Brazil or walnuts (225 g), finely chopped

2 medium onions, finely chopped

1 medium green pepper, de-seeded and finely chopped

Olive oil

3 oz wholewheat breadcrumbs (75 g)

1 clove garlic, crushed

1 teaspoon dried mixed herbs, or 2 tea­spoons fresh mixed herbs

1 tablespoon mild curry powder (or a heaped teaspoon of hot Madras curry powder if preferred)

8 oz fresh tomatoes (225 g), peeled and chopped

1 egg, beaten

salt and freshly milled black pepper

 

1. Pre-heat the oven to gas mark 7, 425°F 220°C. Grease a 7 inch (18 cm) square cake tin, greased. 

2. Gently fry the onion and chopped pepper in a little oil until they're softened - about 10 minutes.

3. Meanwhile, mix the nuts and breadcrumbs together in a large bowl, adding the garlic, herbs and curry powder. Then stir in the onion, pepper and tomatoes, Mix very thoroughly and season. Now add the beaten egg to bind the mixture together.

4. Finally, pack the mixture into the prepared tin and bake for 30-40 minutes until golden. This can be served hot with yoghurt or a fresh tomato sauce. It's also very good served cold with a salad.

 

 

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DHAL (LENTIL CURRY)

 

Serves 4

Preparation 10 mins

Cook 30 mins

 

11oz (312g) orange lentils

1pt (570m1) water

1 medium onion, chopped

4 cloves garlic, crushed

I x 14oz (397g) can tomatoes

1 heaped tsp curry powder

4 tsp Reduced Salt vegetable bouillon powder

 

1. Rinse the lentils well in cold, running water until the water runs clear.

2. Place in a saucepan with the water, onion, garlic and bouillon powder. Bring to the boil and simmer for 10 minutes.

3. Add tomatoes and curry powder and stir well. Cover and leave to simmer for a further 20 minutes, stirring occasionally to make sure the mixture does not stick to the bottom. If it gets too thick, add a little water or, if it seems watery, leave uncovered. The lentils should form a porridge-like paste.

 

 

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FETA AND PEPPER SPREAD

 

Serves 6

Preparation 10 mins

 

1½ tablespoons olive oil

1 medium red pepper, deseeded and chopped

½ fresh red chilli, deseeded and chopped

dash of chilli sauce (such as Tabasco )

200 g (7 oz) Greek feta cheese, roughly mashed

 

1. Heat the oil in a non-stick frying pan and stir-fry the pepper and chilli until soft but not browned. Add the chilli sauce.

2. Place the cheese in a blender or food processor followed by the contents of the pan and blend until you have a smooth spread. Serve at room temperature.

Tip: This is a lower-calorie , calcium-rich alternative to basic cheese, ideal for putting on oat cakes or ryvitas for your afternoon snack.

 

 

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GRILLED GOATS CHEESE ON PORTABELLA MUSHROOMS

 

Serves 4

Preparation 20 mins

 

4 large portabella mushrooms, cleaned with a dry brush or kitchen towel

4 round slices goat's cheese (each about'/4in/'/zcm thick)

1 tbsp sun-dried tomato paste

6 large basil leaves, torn

1 tbsp walnuts, roughly chopped

1 dessertspoon olive oil

black pepper

 

1. Spread sun-dried tomato paste on the undersides of the mushrooms, then gently fry them in olive oil until the mush­rooms start to go brown, taking care when you turn them over not to dislodge too much of the sun-dried tomato paste.

2. Place mushrooms bottom side up on a grill pan and top each with a slice of goat's cheese. Grill gently till the cheese starts to bubble and turn golden on top.

3. Remove from the heat and place on a bed of mixed salad (pre-dressed if using dressing), then scatter the walnuts and basil on top and serve immediately with a mixed salad, perhaps dressed with walnut oil and balsamic vinegar or lemon juice.

 

 

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GRILLED VEGGIE BURGERS

 

Serves 4

Preparation 30 mins

Cook 15 mins

 

8oz (227g) tofu, mashed

4 tbsp tamari or soy sauce

1 medium carrot, grated

1 garlic clove, crushed

1 small spring onion, chopped

2 slices rye bread, toasted and crumbed

1 tbsp tomato puree

1 medium free-range egg

black pepper

1 tbsp fresh coriander, chopped

1 tbsp olive oil

 

1 Mix the tofu and soy sauce in a bowl, leave for 20 minutes then squeeze out and discard any excess moisture.

2 In a bowl, mix the prepared tofu with all the rest of the ingredients except the oil and form into 4 burgers. Chill for 20 minutes.

3 Lightly brush the burgers with oil and grill under a medium grill for 15 minutes, turning frequently.

4 Serve with fresh tomato sauce or a large salad for dinner, or between thin slices of rye bread with a slice of tomato and lettuce for lunch.

Tip: Alternatively, many supermarkets now stock good ready-made vegetar ian burgers and sausages, but you need to choose ones without hydrogenated fat or additives.

 

 

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HALLOUMI WITH WARM LENTIL SALAD

 

Serves 4

Prepare 10 minutes

Cook 20 minutes

 

2 tbsp olive oil

2 red onions, sliced

1 garlic clove, finely sliced

4 tomatoes, cut into wedges

400g can lentils, drained and rinsed

1/2 tbsp balsamic vinegar

250g halloumi cheese, cut into 8 slices

1/2 x 25g pack curly leaf parsley, roughly chopped

1/2 x 25g pack mint, roughly chopped

½ lemon, juice

 

1. Heat 1 tbsp oil in a frying pan over a medium-high heat. Add the onions and fry for 5 minutes until golden. Add the garlic, cook for another minute, then add the tomatoes and cook for 3-4 minutes until starting to colour and soften. Stir in the lentils and vinegar, season, then heat until warmed through.

2. Place a griddle pan over a medium-high heat and cook the halloumi for 1-2 minutes on each side.

3. Stir the herbs into the lentils and serve with the halloumi, drizzling over the remaining olive oil and the lemon juice.

 

 

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ROASTED AUTUMN VEGETABLES

Serves 4

Prepare 15 mins

Cook 1 hour 10 mins

 

• 1 medium butternut squash

• 180g pack Romano peppers

• 2 red onions, peeled

• 4 tbsp olive oil

• 2 tbsp balsamic vinegar

• 250g pack Halloumi cheese, cut or torn into chunks

• 2 tbsp toasted pine nuts

• fresh basil leaves to garnish

 

1. Preheat the oven to 200°C, gas mark 6. Peel the squash, cut in half lengthways and remove the seeds. Cut the flesh into chunks and place in a large roasting tin.

2. Cut the peppers in half, remove the seeds and stalks and cut into chunky pieces. Add them to the roasting tin. Halve the onions, then cuy into small wedges and place in the tin. Drizzle the vegetables with the olive oil and coat well. Season with freshly ground black pepper. Roast in the oven for 45 minutes or until slightly charred at the edges.

3. Remove the vegetables from the oven and sprinkle with the vinegar. Scatter the cheese over the top and cook for a further 25 minutes or until the halloumi is golden.

4. Scatter the pine nuts and basil leaves over the top and serve piping hot.

 

 

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PEPPERS WITH CANNELLINI BEAN STUFFING

 

Serves 6

Preparation 10 mins

Cook 45 mins

 

2 large red or orange peppers

one 400-g (14-oz) can of cannelloni beans, drained and rinsed

1 onion finely chopped

2 garlic cloves, crushed

1 tablespoon olive oil

2 teaspoons lemon juice

1 teaspoon sea salt

black pepper

1 average pack or pot of basil leaves

 

1. Preheat the oven to 180°C/350°F/Gas Mark 4. Halve the peppers lengthwise, remove seeds and core. Simmer in a little water for 5 minutes and drain.  

2. Meanwhile, to make the stuffing mixture, place all remaining ingredients in a blender or food processor and blend until you have a pate which is still slightly rough — don't over-blend.

3. Place pepper halves in a buttered baking dish. Fill with the stuffing mixture and bake for 45 minutes until stuffing is golden brown and the peppers are soft.

Tip: You could use butter beans for a similar result.

 

 

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ROOT VEGETABLE ROSTI

 

Serves 4

Prepare 15 minutes

Cook 15 minutes

 

150g parsnips, unpeeled, coarsely grated

150g carrot, unpeeled, coarsely grated

1 onion, finely chopped

1 tbsp wholegrain mustard

1 tbsp fresh thyme leaves

1 egg

2 tbsp wholemeal flour

3 tsp olive oil

250g cherry tomatoes, halved

250g bag spinach

4 tbsp low fat natural yogurt

 

1. Put the grated vegetables in a clean tea towel and squeeze out as much liquid as you can. In a bowl, mix with the thyme, onion, mustard, egg and flour. Season lightly and mix thoroughly.

2. Preheat the oven to 200°C, gas mark 6. Heat 2 tsp oil in a non-stick pan. Shape the mixture into 8 patties and fry, in batches, for 4 minutes on each side, until crisp. Transfer to a baking sheet and bake for 5 minutes.

3. Return the pan to the heat and fry the tomatoes until just soft. Tip in the spinach and stir until wilted. Serve with the rosti, some yogurt and a drizzle of the remaining olive oil.

 

 

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WATERMELON AND GOAT'S CHEESE SALAD

 

Serves 4

Preparation 15 mins

 

½ mini watermelon, peeled and sliced

1 cucumber portion, lightly peeled and thickly sliced

120g Soignon goat's cheese, thinly sliced

1 red onion, thinly sliced

Handful of mint leaves, torn

2 tbsp pumpkin seeds

2 tsp rapeseed oil

Juice of 1 lime

2 plain bagels, split and toasted, to serve

 

1. Arrange the melon, cucumber and sliced cheese on a serving platter, Scatter over the red onion, mint leaves and pumpkin seeds.

2. Whisk together the rapeseed oil and lime juice, and drizzle over the salad. Grind over some black pepper and serve with toasted bagels.

 

 

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STUFFED CABBAGE LEAVES

 

Serves 4

Preparation: 20 mins

Cook: 30 mins

 

1 medium Savoy cabbage

1 tsp olive oil

2 shallots finely chopped

1 clove garlic crushed

100mg chestnut mushrooms

1 tsp caraway seeds

½ x 250g tub Ricotta

50mg pine kernels, toasted

350g tub Waitrose Tomato and Basil Sauce

Salt and pepper

 

1. Preheat the oven to 200 °C, gas mark 6. Remove 8 outer leaves from the cabbage and shred the remainder, discarding any thick stalks. Cook the whole leaves in a large pan of boiling water for 2-3 minutes until tender. Drain and run under cold water, then pat dry with kitchen paper. Cut out the base of the central stalk on each leaf.

 

2. Heat the oil in a large non-stick frying pan and add the shallots, garlic and mushrooms. Cook for 3-4 minutes, stirring until softened. Then add the shredded cabbage, caraway seeds and a dash of water. Season and cover the pan. Cook over a gentle heat for 5 minutes until the cabbage is very tender. Stir in the ricotta and toasted pine kernels.

 

3. Spoon the sauce into the base of an ovenproof dish. Using a teaspoon, divide the mushroom mixture between the cabbage leaves and roll up into neat parcels, folding in the ends. Tuck into the dish so that they fit neatly. Season with a little salt and pepper if desired. Bake for 15-20 minutes until heated through. Serve with mange tout, green beans and broccoli.

 

 

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MIXED BEAN SALAD

 

Serves 4

Preparation: 10 mins

Storage: up to 2 days in the fridge

 

400g can of mixed beans, drained and rinsed

1 red pepper, seeded and diced

1 stick celery, sliced

2 spring onions, sliced

2 tbsp chopped mint (optional)

1 apple, cored and diced

squeeze of lemon juice

 

Dressing

2 tbsp extra-virgin olive oil

2 tbsp white wine vinegar

½ tsp mustard powder

salt

freshly ground black pepper

 

1. Mix together the dressing ingredients in a small bowl

2. Put the beans in a serving bowl with the red pepper, celery, spring onions and mint, if using.

3. Put the diced apples in another bowl, add the lemon juice, toss to prevent browning, then add to the salad.

4. Pour the dressing over the salad, then toss until everything is mixed together.

 

 

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ORANGE-GLAZED TEMPEH STIR FRY RECIPE

Serves 4

 

1 cup orange juice, freshly squeezed (3-4 oranges) or from concentrate
1 tbsp ginger, grated and squeezed
2 tbsp soy sauce  
1 ½ tbsp white wine
1 tsp agave syrup
2 small garlic cloves, crushed
8oz/227g of tempeh, chopped into bite size pieces
2 tbsp olive oil
250g broccoli florets

250g sugar snap peas

200g mung bean sprouts

1/2 small mango, sliced


1. In a small bowl add the orange juice. Grate 1 tbsp of fresh ginger. Squeeze it through a sieve, allowing the juice to pour into the bowl. Add the soy sauce, wine, agave syrup, and garlic. Stir and set to the side.

2. In a frying pan or wok, heat the olive oil on medium, making sure the oil does not burn. Add the tempeh to the oil and fry for five minutes until golden. Turn the tempeh over and then continue to fry the other side for five minutes until golden.  

3. Pour the orange juice mixture over the tempeh and simmer for 10 minutes, turning the tempeh once.

4. Add the broccoli, sugar snap peas and mango to the tempeh. Place a lid on the wok, add a dash of water if necessary and steam the broccoli, peas and mango until the vegetables are bright green and crunchy.

 

 

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LIME AND TURMERIC TOFU STEAKS


Serves 4

Preparation 10 mins

Marinating 30 mins

Cook 5 mins

 

600g firm tofu

60ml lime juice

60m1 grapeseed oil

½ tsp ground turmeric

2 limes, cut in half, to serve

 

For the sambal
1 tsp vegetable stock (bouillon) powder
•2 kaffir lime leaves, thinly sliced
2 lemon-grass stems, pale part only, finely chopped
2 bird's-eye chilli peppers, finely chopped
3 tbsp finely chopped red shallots
2 garlic cloves, finely chopped
1 tbsp vegetable oil
1 tbsp lime juice

 

 

1. Combine the sambal ingredients in a bowl and stir until the stock powder has dissolved. Cover and set aside for 30 minutes, or refrigerate overnight.

 

2. Cut the tofu into four equal portions. Place in a flat dish in a single layer.

 

3. Combine the lime juice, grapeseed oil and turmeric in a bowl and stir until the turmeric has dissolved and the oil is vibrantly coloured. Pour over the tofu and turn to coat all over. Set aside for 30 minutes to allow the flavours to develop.

 

4. Preheat the barbecue or grill to high. Cook the tofu for 2-3 minutes on each side, or until heated through and slightly crusty. Serve warm, with the sambal spooned over the top and the lime halves on the side.

 

 

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ITALIAN BAKED AUBERGINES

Serves 4

Prepare 15 minutes

Cook 1 hour 30 minutes

 

2 large or 3 small aubergines (about 600g), halved

2 tbsp olive oil

1 onion, roughly chopped

2 carrots, finely chopped

2 celery stalks, finely chopped 4 garlic cloves, finely sliced 25g pack basil

2 x 400g cans chopped tomatoes

100g kalamata olives

1 tbsp nonpareille capers, rinsed

50g grated chedder cheese

 

1. Preheat the oven to 180°C, gas mark 4. Score the aubergine flesh with a deep criss-cross pattern. Season and pour over 1 tbsp olive oil. Roast for about 25 minutes until tender, then increase the oven temperature to 200°C. gas mark 6.

 

2. Meanwhile, heat the remaining oil in pan. F ry the onion, carrots and celery until soft, about 15-20 minutes. Add the garlic and basil stalks (reserve the leaves). Cook for 3 minutes. Stir in the tomatoes and a canful of water. Simmer for 20-25 minutes Add the olives and capers, season.

 

3 Pour the sauce over the aubergines bake for 20 minutes. Sprinkle with the cheese and bake for another 10 minutes. Place the aubergines on plates, scatter with the basil leaves and serve with steamed vegetables.

 

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