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Healthy recipes

Before you begin cooking these recipes, you may find it helpful to read the following:

All spoon measures are level unless otherwise stated
All eggs used in the recipes are medium unless otherwise stated
Some of the recipes may contain raw or lightly cooked eggs. These recipes are not recommended for babies and young children, pregnant mums, the elderly and those convalescing
Some of the recipes may contain nuts or dairy products
When choosing canned fish, remember that these are now available in spring water rather than brine or oil. Try to buy chick peas, kidney beans etc in water. If you do buy them in salted water, rinse them in water and drain before using
If you can't get fresh vegetables, choose frozen rather than vegetables canned in salted water
Where necessary, we recommend the use of home made stock or water in our recipes as most proprietary stock cubes made up with water contain large amounts of salt
Add herbs and freshly ground black pepper for extra flavour, but remember not to add salt to taste. For more information, visit our page on salt

1. Soup and salad

Tomato, lentil and onion soup

This delicious, thick, wholesome soup creates a lovely warming winter main course soup and is ideal served with thick slices of wholemeal or granary bread.

Preparation time: 15 minutes
Cooking time: 30 minutes

Serves 2 (generous portions, ideal for a main course or lunch)

2 teaspoons olive oil
1 small onion, finely chopped
1 leek, washed and thinly sliced
1 stick celery, finely chopped
55g (2oz) dried split red lentils, rinsed and drained
227g (8oz) can chopped tomatoes
550ml (19fl oz) vegetable stock
1 teaspoon dried herbes de Provence
Freshly ground black pepper, to taste
Chopped fresh parsley, to garnish

1. Heat oil in medium non-stick saucepan. Add onion, leek and celery; cook gently for 5 minutes, stirring. Add lentils; cook for 1 minute, stirring.

2. Add tomatoes, stock, dried herbs and black pepper; stir to mix. Bring to the boil, then reduce heat, cover and simmer for about 20 minutes, or until vegetables and lentils are tender, stirring occasionally.

3. Remove pan from heat and set aside to cool slightly; puree vegetable mixture in blender or food processor until roughly smooth.

4. Return soup to rinsed-out pan, add chopped parsley and reheat gently until hot, stirring occasionally.

5. Ladle into warmed soup bowls; garnish with chopped parsley. Serve with thick slices of fresh crusty bread.

Cook's Tip:For a slightly chunkier soup, serve the cooked soup as it is and do not puree it, or use a hand-held blender to lightly puree the cooked soup.

Tomato, lentil and fresh basil soup

It is hard to beat the aromatic combination of tomatoes and fresh basil in this warming winter soup, with lentils added for extra flavour and texture. Serve with thick slices of fresh crusty bread.

Preparation time: 15 minutes
Cooking time: 40 minutes

Serves 6

1 tablespoon olive oil
2 red onions, finely chopped
1 clove garlic, crushed
2 x 400g (14oz) cans chopped tomatoes (in rich tomato juice)
2 tablespoons tomato puree
900ml (11/2 pints) low salt vegetable stock
1 bay leaf
Freshly ground black pepper, to taste
400g (14oz) can green or brown lentils, rinsed well & drained
3 tablespoons chopped fresh basil
Small fresh basil sprigs, to garnish

1. Heat oil in large saucepan, add onions and garlic and saute gently for 10 minutes, or until softened.

2. Stir in tomatoes and their juice, tomato puree, stock and bay leaf; season with black pepper. Bring to boil, then reduce heat, cover and simmer for about 20 minutes, stirring occasionally.

3. Remove and discard bay leaf. Stir in lentils and chopped basil, bring back to boil and simmer for a further 5-10 minutes, stirring occasionally.

4. Ladle into warmed soup bowls to serve; garnish with basil sprigs.

Variations: Use standard onions in place of red onions. Use sun-dried tomato puree in place of standard tomato puree.

Butternut squash and leek soup

This delicious, mildly spiced soup is ideal for warming those chilly autumnal days. Serve with fresh crusty bread for a tempting lunch or supper.

Preparation time: 15 minutes
Cooking time: 30-35 minutes

Serves 2

2 teaspoons olive oil
1 small onion, chopped
2 small leeks, washed and thinly sliced (about 115g/4oz prepared weight)
1 clove garlic, crushed (optional)
1 teaspoon ground coriander
1 teaspoon ground cumin
225g (8oz) diced butternut squash (peeled and seeded weight)
600ml (1 pint) vegetable stock
Freshly ground black pepper, to taste
Fresh herb sprigs, to garnish

1. Heat oil in saucepan, add onion, leeks and garlic, if using; saute gently for 3–4 minutes. Add ground spices; cook for 1 minute, stirring.

2. Stir in squash, stock and black pepper. Cover, bring to boil, then reduce heat and simmer for 20–25 minutes, or until vegetables are cooked and tender, stirring occasionally.

3. Remove pan from heat; cool slightly. Puree soup in blender or food processor until smooth. Return soup to rinsed–out pan; reheat gently until hot, stirring.

4. Ladle into warmed soup bowls to serve; garnish with herb sprigs. Serve with fresh crusty bread.

Cook's Tip: To freeze, allow soup to cool completely, then transfer to a rigid, freezer-proof container. Freeze for up to 3 months. Defrost, then reheat gently in a saucepan, stirring until piping hot.

Carrot and coriander soup

Serves 6

2 teaspoons olive oil
2 onions, chopped
1 teaspoon ground coriander
700g (1lb 9oz) carrots, sliced
850ml (11/2 pints) home–made vegetable stock
Freshly ground black pepper, to taste
2 tablespoons chopped fresh coriander
Fresh coriander sprigs, to garnish

1. Heat oil in large saucepan. Add onions and saute gently for 5 minutes or until softened. Add ground coriander and cook for 1 minute, stirring.

2. Add carrots, stock and black pepper. Bring to boil, then reduce heat, cover and simmer for 25–30 minutes, or until carrots are tender.

3. Remove pan from heat and cool slightly, then puree mixture in blender or food processor until smooth.

4. Return soup to rinsed-out pan. Stir in chopped coriander and reheat gently until hot. Ladle into soup bowls and garnish with coriander sprigs. Serve with warm fresh bread rolls or crusty bread.

Cook's Tip: Stir in finely grated zest and juice of 1 orange, just before serving, if desired.

Leek and potato soup

Serves 6

450g (1lb) leeks
2 teaspoons sunflower oil
1 onion, thinly sliced
350g (12oz) potatoes, scrubbed and coarsely chopped
850ml (11/2 pints) home-made vegetable or chicken stock
1 bay leaf
300ml (1/2 pint) semi–skimmed milk
Freshly ground black pepper, to taste
2 tablespoons chopped fresh chives, to garnish

1. Wash leeks thoroughly under running water, then slice leeks. Heat oil in non-stick saucepan, add leeks and onion, cover and cook gently for 8–10 minutes, or until softened, stirring occasionally.

2. Stir in potatoes, add stock and bay leaf and bring to boil. Reduce heat, cover and simmer for 25–30 minutes or until vegetables are cooked and tender. Remove and discard bay leaf.

3. Remove pan from heat and cool slightly, then puree mixture in blender or food processor until smooth.

4. Return soup to rinsed-out pan. Stir in milk and season to taste with black pepper. Re-heat gently until hot, stirring. Ladle into soup bowls, garnish with a sprinkling of chives and serve with fresh crusty bread.

Char-grilled vegetable salad

This char–grilled mixed vegetable salad creates a delicious lunch or supper and makes an excellent low-fat dish.

Preparation time: 15 minutes
Cooking time: 10–15 minutes

Serves 2

4 small shallots, thinly sliced
1 courgette, halved and then thinly sliced lengthways
1 small red pepper, seeded and sliced
1 small aubergine (about 250g/9oz whole weight), thinly sliced
2 plum tomatoes, halved
5 teaspoons olive oil
Juice of 1/2 lemon (about 1 tablespoon lemon juice)
Freshly ground black pepper, to taste
55g (2oz) mixed dark green salad leaves, such as baby spinach, lamb's lettuce and watercress or rocket
1 tablespoon chopped fresh parsley

1. Preheat grill to medium-high. Line rack in large grill pan with foil. Put shallots, courgette, red pepper, aubergine and tomatoes in large bowl.

2. In small bowl, whisk together oil, lemon juice and black pepper. Pour oil mixture over vegetables; toss together gently but thoroughly until vegetables are coated all over with oil mixture.

3. Arrange vegetables in single layer on foil–covered rack. Grill for 10–15 minutes, or until vegetables are cooked to your liking and tender, turning vegetables once halfway through cooking.

4. Divide salad leaves between 2 serving plates. Spoon vegetables on top; drizzle over any juices. Sprinkle with chopped parsley; serve immediately.

Variations: Drizzle a little fat–free or low–fat French dressing over vegetables and salad just before serving, if desired. Use 2 vine–ripened tomatoes or 4–6 baby plum tomatoes (halved) in place of standard plum tomatoes. Use snipped fresh chives in place of parsley.

Three-bean pasta twist salad

Serves 6

For pasta salad:
225g (8oz) fusilli pasta (white or whole-wheat)
175g (6oz) frozen baby broad beans
420g (15oz) can black–eye beans, rinsed and drained
220g (8oz) can red kidney beans, rinsed and drained
1 red or yellow pepper, seeded and diced
1 bunch of spring onions, chopped

For dressing:
150ml (1/4 pint) tomato juice
2 teaspoons olive oil
2 teaspoons balsamic vinegar
2 teaspoons Dijon mustard
1 clove garlic, crushed
2 tablespoons chopped fresh coriander
Freshly ground black pepper, to taste
Fresh coriander sprigs, to garnish

1. Make dressing. Place all dressing ingredients in small bowl and whisk together until thoroughly mixed. Set aside.

2. Prepare salad. Cook pasta in large saucepan of boiling water until just cooked or al dente. Meanwhile, cook baby broad beans in saucepan of boiling water for 3–5 minutes, or until tender. Rinse broad beans under cold running water and drain. Drain pasta and place in salad bowl.

3. Give dressing a quick whisk, then pour over warm pasta and toss to mix well. Add broad beans, black–eye beans, kidney beans, red or yellow pepper and spring onions and toss to mix well.

4. Serve warm or cold. Garnish with coriander sprigs and serve with fresh crusty bread.

Cook's Tips: Use chopped fresh basil and basil sprigs in place of coriander. Use passata in place of tomato juice.

2. Chicken

Country chicken and barley casserole

This wholesome casserole creates a hearty, warming, nutritious dish.

Preparation time: 25–30 minutes
Cooking time: 11/4–11/2 hours

Serves 2 (2 generous portions)

2 teaspoons olive oil
2 skinless boneless chicken breast fillets (each about 140–175g/5–6oz)
175g (6oz) button onions or shallots, peeled (and halved, if large)
1 leek, washed and sliced
115g (4oz) baby carrots, trimmed
115g (4oz) button mushrooms
175g (6oz) celeriac or swede (prepared weight), diced
55g (2oz) pearl barley
225g (8oz) can chopped tomatoes
1 tablespoon tomato puree
350ml (12fl oz) home made chicken stock or water
150ml (1/4 pint) dry white wine
1 bouquet garni
Freshly ground black pepper, to taste
Fresh herb sprigs, to garnish

1. Preheat oven to 180C/350F/gas mark 4. Heat oil in flameproof, ovenproof casserole dish. Add chicken and cook until lightly coloured (sealed) all over, turning occasionally.

2. Stir in all remaining ingredients, except herb garnish. Bring to boil, cover, then transfer to oven and bake for about 11/4–11/2 hours, or until chicken and vegetables are cooked and tender, stirring once or twice during cooking. Remove and discard bouquet garni.

3. Garnish with herb sprigs; serve with cooked green beans or broccoli florets, if desired.

Variations: Use small turkey breast steaks in place of chicken. Use 1 onion (chopped) in place of button onions or shallots. Use sliced standard carrots in place of baby carrots.

Chicken rice salad

Serves 6

225g (8oz) long grain brown rice
350g (12oz) cooked skinless, boneless chicken, chopped
1/2 cucumber, halved and thinly sliced
1 bunch of spring onions, chopped
1 red pepper, seeded and chopped
115g (4oz) sugar–snap peas, chopped
200g (7oz) can sweetcorn kernels, rinsed and drained
8-10 tablespoons low fat ready-made French-style dressing
2 tablespoons chopped fresh basil or flat–leaf parsley
Freshly ground black pepper, to taste
Fresh basil or flat–leaf parsley sprigs, to garnish

1. Cook rice in pan of boiling water until just tender. Drain, rinse under cold running water, and drain again. Transfer to a salad bowl.

2. Add chicken, cucumber, spring onions, red pepper, sugar–snap peas and sweetcorn kernels and stir to mix.

3. Add French–style dressing, chopped herbs and black pepper and toss together to mix well.

4. Garnish with herb sprigs and serve with mixed green salad and fresh crusty bread.

Cook's Tips: Use canned (drained) flaked tuna, or chopped cooked turkey or lean ham in place of chicken. Use ready-made low fat salad dressing of your choice, such as thousand island, herb and garlic or honey and mustard, in place of French–style dressing.

Herby chicken liver pate

Serves 6

2 teaspoons olive oil
1 small red onion, chopped
2 cloves garlic, crushed
400g (14oz) chicken livers, cleaned, trimmed and roughly chopped
1 tablespoon brandy (optional)
3 tablespoons low fat plain fromage frais
2 tablespoons chopped fresh mixed herbs
Freshly ground black pepper, to taste
Fresh herb sprigs, to garnish

1. Heat oil in non–stick saucepan. Add onion and garlic and saute for 5 minutes or until soft. Add livers and saute for 5–7 minutes, or until cooked.

2. Remove pan from heat and cool slightly. Stir in brandy, if using, fromage frais, chopped herbs and black pepper and mix well.

3. Put mixture in blender or food processor and blend until smooth. Transfer to a serving dish, cool, then cover and chill before serving (mixture will firm up a little once cooled and chilled).

4. Garnish with herb sprigs and serve with toast, oatcakes or crackers and a green salad.

Cook's Tip: Use lamb's livers, cut into thin strips, in place of chicken livers.

Chicken paprika

Serves 4

4 chicken portions such as chicken breasts or legs
Plain flour, for coating chicken
Freshly ground black pepper, to taste
2 teaspoons olive oil
2 red onions, chopped
1 clove garlic, crushed
1 tablespoon paprika, plus extra to garnish
150ml (1/4 pint) hot home–made chicken stock
150ml (1/4 pint) low fat natural yoghurt
Chopped fresh parsley, to garnish

1. Skin chicken portions and remove and discard all visible fat. Coat chicken in flour seasoned with black pepper. Heat oil in large non–stick pan. Add chicken portions and saute until golden all over, turning once. Remove chicken to a plate and set aside.

2. Add onions and garlic to pan and saute for 5 minutes. Stir in paprika and half of the stock. Transfer to blender or food processor; blend until well mixed.

3. Return chicken to pan and add blended sauce. Bring to boil, then reduce heat, cover and simmer for 20 minutes. Add remaining stock and simmer, uncovered, for a further 10 minutes or until chicken is cooked and tender.

4. Remove chicken to warmed serving platter using slotted spoon; keep hot. Stir yoghurt into sauce and heat gently for about 5 minutes or until hot, but do not allow sauce to boil. Taste and adjust seasoning.

5. Pour sauce over chicken and garnish with chopped parsley and a sprinkling of paprika. Serve with baked potatoes and cooked vegetables such as cauliflower and peas.

Jerk chicken

Serves 4

1 oven–ready chicken (about 1.3kg/3lb), cut into quarters, skin removed
1 lime, cut in half
1 teaspoon sunflower oil
2 tablespoons jerk seasoning or
3 tablespoons jerk marinade
1 tablespoon dark rum (optional)

1. Rub chicken quarters with lime, rinse and pat dry.

2. Combine oil, jerk seasoning or marinade and rum, if using, in large non–metallic bowl. Add chicken quarters and rub jerk mixture thoroughly into chicken.

3. Cover and leave to marinate in cool place for at least 4 hours, or preferably overnight.

4. Preheat oven to 180C/350F/Gas Mark 4 or light barbecue. Place chicken quarters on baking sheet and roast in oven for about 45 minutes or until thoroughly cooked and very tender. Alternatively, slowly grill chicken over barbecue until cooked and very tender. Serve with rice and peas and green salad.

3. Beef or lamb

Peppered beef steaks with red onion salsa

These succulent grilled beef steaks, served with a tasty, hot salsa, create a really tasty meal that is ideal for those watching their weight.

Preparation time: 15 minutes, plus 30-60 minutes standing time
Cooking time: 10 minutes

Serves 2

2 vine–ripened tomatoes
1 tablespoon tomato juice
2–3 teaspoons olive oil
1 small red onion, finely chopped (about 115g/4oz whole/unprepared weight)
1 teaspoon hot horseradish sauce
2 teaspoons chopped fresh parsley, plus extra to garnish
Freshly ground black pepper, to taste
1 tablespoon mixed dried peppercorns
2 lean sirloin, rump or fillet steaks (each about 115–175g/4–6oz), trimmed of fat

1. Make salsa. Place tomatoes in bowl, cover with boiling water; leave for 30 seconds. Drain, cool slightly, then peel off and discard skins; deseed and finely chop flesh.

2. Put tomato flesh in bowl with tomato juice, 1 teaspoon oil, red onion, horseradish sauce, chopped parsley and black pepper; stir to mix well. Cover and set aside at a cool room temperature for 30–60 minutes, to allow flavours to blend.

3. Preheat grill to medium. Crush peppercorns using a pestle and mortar or rolling pin. Lightly brush steaks all over with remaining oil; coat with crushed peppercorns.

4. Place steaks on rack in grill pan; grill for 3–5 minutes on each side, or until browned and cooked to your liking, turning once. Serve hot cooked steaks with red onion salsa spooned alongside. Garnish with extra chopped parsley. Serve with oven-baked potatoes or fresh crusty bread, and a mixed dark leaf salad.

Variations: Use plum tomatoes in place of vine–ripened tomatoes. Use 2 shallots in place of red onion.

Lamb and pepper kebabs

Serves 4

4 tablespoons red wine
2 teaspoons olive oil
Juice of 1 lemon
1 tablespoon chopped fresh rosemary
Freshly ground black pepper, to taste
350g (12oz) lean boneless leg of lamb, cut into 2.5cm (1in) cubes
1 red and 1 yellow pepper, each seeded and cut into 8–12 pieces
16 button mushrooms

1. In non–metallic bowl, combine red wine, oil, lemon juice, chopped rosemary and black pepper. Add lamb, turn to coat all over, then cover and refrigerate for at least 2 hours.

2. Preheat grill to high. Thread lamb, peppers and mushrooms alternately onto 4 metal skewers, dividing evenly. Reserve marinade.

3. Grill kebabs for 12–18 minutes, or until lamb is cooked and tender, turning occasionally and basting with marinade throughout cooking. Serve with fresh tomato or chilli salsa, baked potatoes and a mixed leaf salad.

Cook's Tips: Use lean beef or pork in place of lamb. Use chopped fresh mint in place of rosemary.

Country beef casserole

Serves 4

1 tablespoon sunflower oil
350g (12oz) lean stewing steak, cut into 2.5cm (1in) cubes
1 onion, chopped
3 tablespoons plain flour
450ml (16fl oz) home–made beef stock
150ml (1/4 pint) red wine
2 tablespoons hot horseradish relish or sauce
2 leeks, washed and sliced
4 carrots, sliced
225g (8oz) button mushrooms
Freshly ground black pepper, to taste
Fresh herb sprigs, to garnish

1. Preheat oven to 170C/325F/Gas Mark 3. Heat oil in flameproof, ovenproof casserole dish on hob, add beef and cook for about 5 minutes, or until lightly browned all over. Remove beef to a plate using slotted spoon and keep warm.

2. Add onion to juices in dish and saute gently for 5 minutes. Return beef to dish with flour and cook gently for 1 minute, stirring.

3. Gradually stir in stock and wine and bring to boil, stirring. Stir in horseradish relish or sauce, leeks, carrots, mushrooms and black pepper and mix well.

4. Cover and cook in oven for about 2 hours, or until beef is cooked and tender. Garnish with herb sprigs and serve with mashed potatoes and cooked vegetables such as peas and green beans.

Cook's Tips: Use lean lamb and home-made lamb stock in place of beef and home-made beef stock. Use home-made beef stock in place of red wine, if desired.

Spaghetti bolognese

Serves 6

500g (1lb 2oz) extra-lean minced beef
1 onion, chopped
1 clove garlic, crushed
2 carrots, finely chopped
175g (6oz) mushrooms, finely chopped
3 sticks celery, finely chopped
400g (14oz) can chopped tomatoes
2 tablespoons tomato puree
2 teaspoons dried Italian herb seasoning or dried mixed herbs
300ml (1/2 pint) home–made beef stock
150ml (1/4 pint) red wine
Freshly ground black pepper, to taste
400g (14oz) dried spaghetti (white or wholemeal)
Chopped fresh parsley, to garnish

1. Place minced beef, onion and garlic in large saucepan and cook gently, stirring occasionally, until mince is lightly browned all over.

2. Add carrots, mushrooms and celery to pan and cook for 5 minutes. Stir in tomatoes, tomato puree, dried herbs, stock, wine and black pepper.
3. Bring to boil, then reduce heat, cover and simmer for 1 hour. Uncover pan, increase heat slightly and simmer for 20–30 minutes, to thicken sauce, stirring occasionally.

4. Meanwhile, cook spaghetti in large saucepan of boiling water until pasta is just cooked or al dente. Drain thoroughly.

5. Pile cooked spaghetti onto warmed serving plates and spoon bolognese sauce over top. Garnish with chopped parsley and serve with mixed green salad.

Cook's Tips: Use home–made beef stock in place of red wine, if desired. Sprinkle bolognese sauce with a little freshly grated or shaved Parmesan cheese, just before serving, if desired.

Curried meatballs

Serves 6

500g (1lb 2oz) extra lean minced beef or lamb
1 clove garlic, crushed
1 onion, finely chopped
1 teaspoon garam masala
1/2 teaspoon coarsely ground black pepper
1 teaspoon sunflower oil
1 teaspoon cumin seeds
1 teaspoon grated fresh root ginger
400g (14oz) can chopped tomatoes
1 tablespoon tomato puree
1/2 teaspoon ground turmeric
Fresh herb sprigs, to garnish

1. Preheat grill to medium. In bowl, combine minced meat, garlic, half the onion, garam masala and black pepper. Divide meat mixture into 24 equal portions and roll each portion into a ball.

2. Put meatballs on rack in grill pan and grill until browned all over, turning occasionally, and allowing fat to drain away from meatballs.

3. Heat oil in large non–stick pan, add cumin seeds and remaining onion and saute until onions are softened. Add ginger and saute for 1 minute. Stir in tomatoes, tomato puree and turmeric.

4. Bring to boil, reduce heat, cover and simmer for 10 minutes. Add meatballs and simmer for a further 20 minutes or until meatballs are cooked.

5. Garnish with herb sprigs and serve with plain boiled rice and a mixed leaf salad.

4. Fish

Tuna and tomato french bread pizzas

These tasty tuna and tomato–topped French bread pizzas are easy to prepare and create a delicious brunch or lunch.

Preparation time: 10–15 minutes
Cooking time: 8 minutes

Serves 2

185g can tuna in spring water, drained
2–3 tablespoons reduced–calorie mayonnaise
2 spring onions, finely chopped
1/2 small red pepper, seeded and finely chopped
1–2 tablespoons snipped fresh chives
Freshly ground black pepper, to taste
1 crusty white, wholemeal or granary baton or half baguette
1 vine–ripened tomato, sliced
40g (11/2oz) reduced–fat Cheddar–type cheese, finely grated
Fresh herb sprigs, to garnish

1. Preheat grill to medium. Flake tuna into a bowl; add mayonnaise, spring onions, red pepper, chives and black pepper. Mix together until well combined; set aside.

2. Cut baton or half baguette in half lengthways; lightly toast both sides of each baguette half under grill. Pile some tuna mixture on top of cut–side of each baguette half, dividing it evenly. Top with tomato slices.

3. Place on rack in grill pan and grill for a few minutes, or until tomato slices are lightly cooked and tuna mixture is warm.

4. Sprinkle some cheese over top of each pizza. Grill until cheese is melted and lightly browned on top. Garnish with fresh herb sprigs; serve with a mixed dark leaf salad.

Variations: Use canned pink or red salmon in place of tuna. For a bit of spice, add a dash or two of Tabasco or hot chilli sauce to tuna mixture, if you like. Use crumpets or muffins or panini (cut in half), in place of baguette.

Baked stuffed mackerel

Serve these delicious baked stuffed mackerel with a selection of cooked fresh vegetables to create a tasty mid-week supper.

Preparation time: 20 minutes
Cooking time: 30-40 minutes

Serves 4

1 tablespoon olive oil
1 small red onion, finely chopped
85g (3oz) chestnut mushrooms, finely chopped
25g (1oz) medium oatmeal
25g (1oz) hazelnuts, finely chopped
Finely grated zest of 1 small lemon
2 tablespoons chopped fresh parsley
Freshly ground black pepper, to taste
4 whole fresh mackerel, each weighing about 280g (10oz), gutted & cleaned, with heads & tails left on
Juice of 2 lemons
Fresh parsley sprigs, to garnish

1. Preheat oven to 180C/350F/Gas Mark 4. Heat oil in saucepan, add onion and mushrooms; saute for about 5 minutes or until softened.

2. Remove pan from heat; stir in oatmeal, hazelnuts, lemon zest, chopped parsley and black pepper to taste, mixing well. Spoon some of oatmeal mixture into cavity of each mackerel.

3. Place mackerel side–by–side in shallow, ovenproof dish; drizzle lemon juice over fish. Cover with buttered foil.

4. Bake for 30–40 minutes, or until fish is cooked and flesh just flakes when tested with fork.

5. Remove foil; garnish with parsley sprigs. Serve with cooked vegetables such as new potatoes, broccoli florets and baby carrots.

Variations: Use rainbow trout in place of mackerel. Use mixed fresh wild mushrooms in place of chestnut mushrooms. Use almonds or pistachios in place of hazelnuts.

Marinated monkfish kebabs

Monkfish is excellent for these kebabs because it has a firm texture and keeps its shape well. These delicious kebabs are also great cooked over a barbecue during the summer months. Serve with roast garlic and a fresh mixed leaf salad for a tasty lunch or supper.

Preparation time: 25 minutes, plus 2 hours marinating
Cooking time: 15 minutes

Serves 4

400g (14 oz) skinless boneless monkfish, cut into 2.5cm (1in) cubes
4 button onions or small shallots, halved
1 small red pepper, seeded and cut into 8 or 12 chunks
1 small yellow pepper, seeded and cut into 8 or 12 chunks
1 small courgette, cut into 12 thin slices
Finely grated zest and juice of 1 lemon
2 tablespoons freshly squeezed orange juice
1 tablespoon dry sherry
2 teaspoons clear honey
2 cloves garlic, crushed
Freshly ground black pepper, to taste
1–2 tablespoons chopped fresh mixed herbs (optional)
Fresh herb sprigs, to garnish
Roast garlic, to serve (see Cook's Tip)

1. Soak 4 wooden skewers in water for 10 minutes. Thread equal amounts of monkfish, onions or shallots, peppers and courgette onto each skewer.

2. Place kebabs in shallow, non–metallic dish in single layer. In small bowl, mix together lemon zest and juice, orange juice, sherry, honey, crushed garlic, black pepper and chopped herbs, if using, and pour over kebabs. Turn to coat all over; cover and refrigerate for about 2 hours, turning kebabs occasionally in marinade.

3. Preheat grill to medium. Place kebabs on grill rack; grill for 10–15 minutes, or until fish is cooked and tender, turning occasionally. Baste frequently with marinade during cooking to keep kebabs moist. Garnish with herb sprigs and serve with roast garlic.

Cook's Tip: Roast Garlic (Serves 4). Preheat oven to 200C/400F/Gas Mark 6. Cut top third from each of 4–6 heads/bulbs of garlic to expose flesh. Pack whole heads/bulbs, cut–side–up, in ovenproof dish that will hold them quite tightly in single layer. Drizzle a little olive oil all over garlic. Roast in oven, uncovered, for about 45 minutes, or until garlic feels soft when pressed. Serve immediately. To serve, gently squeeze soft cloves out with fingers.

Variation: Use haddock, salmon or tuna in place of monkfish.

Tuna, sweetcorn and pepper – baked potato or sandwich

The following can be used for filling/topping baked potatoes, warm or cold petit baguettes, warm panini, warm ciabatta rolls and toasted bagels.

Simply make up filling/topping as directed and use to top or fill baked potatoes, baguettes, etc. Each filling/topping is enough for 2 servings i.e. to fill/top 2 baked potatoes, to fill 2 petit baguettes.

200g (7oz) can tuna fish or salmon (canned in spring water), drained and flaked, combined with 200g (7oz) can mixed sweetcorn and peppers (drained), 3 tablespoons low–fat mayonnaise or salad cream and 1–2 tablespoons chopped fresh parsley.

Cook's Tip: To serve 4 people, simply double–up on the ingredients.

Oven–baked salmon with lemon and fresh herbs

Serves 4

Finely grated zest and juice of 1 large lemon
2 teaspoons olive oil
1 teaspoon clear honey
1 tablespoon chopped fresh tarragon
1 tablespoon chopped fresh parsley
Freshly ground black pepper, to taste
4 salmon steaks, about 140–175g (5–6oz) each
Fresh tarragon sprigs and lemon slices, to garnish

1. Preheat oven to 200C/400F/Gas Mark 6. Place lemon zest and juice, oil, honey, chopped herbs and black pepper in small bowl and whisk together until thoroughly mixed.

2. Place salmon in ovenproof dish and pour over lemon mixture. Cover dish loosely with foil, making sure it does not touch the fish.

3. Bake in oven for 20–25 minutes or until fish is cooked and tender and flesh is just beginning to flake.

4. Using a fish slice, place fish on serving plates; drizzle a little of cooking juices over fish and garnish with tarragon sprigs and lemon slices. Serve with cooked vegetables such as green beans, baby sweetcorn and new potatoes.

Cook's Tip: Use cod steaks in place of salmon steaks.

Fisherman's pie

Serves 6

700g (1lb 9oz) potatoes,washed and chopped
300g (101/2oz) skinless boneless cod or haddock fillet
300g (101/2oz) skinless salmon fillet
300ml (1/2 pint) semi–skimmed milk, plus a little extra for mashed potatoes
2 bay leaves
25g (1oz) unsaturated margarine
2 small leeks, washed and sliced
115g (4oz) mushrooms, sliced
25g (1oz) plain flour (white or wholemeal)
115g (4oz) frozen peas
2 tablespoons chopped fresh parsley
Freshly ground black pepper, to taste
Fresh parsley sprigs, to garnish

1. Preheat oven to 190C/375F/Gas Mark 5. Grease an ovenproof pie dish and set aside. Cook potatoes in a saucepan of boiling water until tender. Drain well, set aside and keep hot.

2. Meanwhile, place fish in saucepan with milk and bay leaves. Bring slowly to boil, then poach gently for about 8–10 minutes, or until fish is tender and flakes easily. Remove fish to a plate using slotted spoon. Flake fish; set aside. Strain cooking liquid into jug; discard bay leaves. Set aside.

3. Melt margarine in saucepan, add leeks and mushrooms and saute for 5 minutes. Stir in flour and cook gently for 1 minute. Gradually stir in flavoured milk, stirring until sauce is thickened and smooth. Simmer for 2 minutes, stirring.

4. Remove pan from heat and stir in flaked fish, peas, chopped parsley and black pepper. Spoon fish mixture into prepared dish. Mash potatoes with a little milk until soft and creamy; season to taste with black pepper. Pile or pipe potatoes on top of fish mixture.

5. Bake in oven for about 30 minutes or until golden brown and piping hot. Garnish with parsley sprigs and serve with cooked vegetables such as broccoli florets and baby carrots.

5. Vegetarian

Spinach and cheddar frittata

This tasty and nutritious frittata is simple to make and is ideal for lunch or supper. Serve with a mixed baby leaf salad and fresh crusty bread.

Preparation time: 15 minutes
Cooking time: 25–30 minutes

Serves 2 (generous portions)

2 teaspoons olive oil
1 small onion, finely chopped
6 cooked baby new potatoes (total weight about 200g/7oz), sliced
175g (6oz) small fresh spinach leaves, finely shredded
4 eggs
1 teaspoon dried herbes de Provence or dried Italian herb seasoning (optional)
Freshly ground black pepper, to taste
55g (2oz) reduced–fat mature Cheddar–type cheese, grated
Fresh herb sprigs, to garnish

1. Heat olive oil in small non–stick frying pan (about 23cm/9in diameter), add onion and cook gently for 5 minutes, stirring occasionally. Add potatoes and spinach and cook for 5 minutes, stirring occasionally.

2. Meanwhile, beat eggs in a bowl; add dried herbs, if using, and a good seasoning of black pepper; set aside.

3. Sprinkle cheese over vegetables in frying pan; pour egg mixture over cheese and vegetables, tilting pan slightly to spread egg mixture evenly.

4. Cook over a medium heat until eggs are beginning to set and frittata is golden underneath. Meanwhile, preheat grill to medium.

5. Place pan under grill; grill frittata until cheese is melted and top is golden brown. Cut frittata into wedges to serve; garnish with fresh herb sprigs. Serve with a mixed baby leaf salad and fresh crusty bread.

Variations: Use 2–3 shallots or 1 leek in place of onion. Add a pinch or two of freshly grated nutmeg in place of dried herbs.

Spiced tofu and carrot burgers

These burgers make a delicious change to meat burgers and will be enjoyed by vegetarians and meat lovers alike. Serve the burgers on their own with a mixed salad, or serve them in buns with all the usual trimmings, including a slice of cheese, if you fancy.

Preparation time: 35 minutes
Cooking time: 10–15 minutes

Serves 2–4 (makes 4–6 burgers)

4 teaspoons olive oil
6 small shallots or 1 onion, finely chopped
175g (6oz) carrots, coarsely grated
1 clove garlic, crushed
11/2 teaspoons ground coriander
11/2 teaspoons ground cumin
1 teaspoon hot chilli powder
350g (12oz) original tofu, drained and mashed
55g (2oz) fresh wholemeal breadcrumbs
55g (2oz) reduced–fat mature Cheddar–type cheese, finely grated
2 tablespoons tomato puree
1 tablespoon chopped fresh coriander
Freshly ground black pepper, to taste

1. Heat 2 teaspoons olive oil in a small non–stick saucepan over a medium–high heat. Add shallots or onion, carrots and garlic; cook for 4 minutes or until softened, stirring frequently. Add ground spices; cook for 1 minute, stirring. Remove pan from heat.

2. Turn shallot mixture into a bowl. Add tofu, breadcrumbs, cheese, tomato puree, chopped coriander and black pepper; mix well using a fork, then press or gently squeeze mixture to bind it together, using your hands.

3. Preheat grill to medium. Shape burger mixture into 4 large (jumbo) or 6 smaller round flat burgers (each about 2.5cm/1in thick), using your hands. Lightly brush each burger all over with remaining olive oil.

4. Place burgers on rack in grill pan and grill for about 10–15 minutes, or until burgers are lightly browned and cooked, turning once.

5. Serve grilled burgers on their own (or in toasted burger buns) with crisp salad leaves, slices of tomato and tasty relish or chutney.

Variations: Use grated courgettes in place of carrots. Use ground almonds in place of breadcrumbs.

Cook's Tip: These burgers can be made 24 hours in advance. Once made (but before they are cooked), these burgers will keep (wrapped in cling film or greaseproof paper) in the refrigerator for up to 1 day, before cooking and serving them.

Bean and vegetable chilli

A delicious alternative to meat chilli, this nutritious bean and vegetable chilli, served with crusty bread or cooked brown rice, is ideal for warming up those chilly winter days.

Preparation time: 20 minutes
Cooking time: 35–45 minutes

Serves 2 (generous portions)

2 teaspoons olive oil
1 small red onion, sliced
1 small red pepper, seeded and diced
1 fresh red chilli, seeded and finely chopped
1 clove garlic, crushed
1 teaspoon EACH ground coriander and ground cumin
1/2 teaspoon hot chilli powder (optional)
1 carrot, sliced
175g (6oz) cauliflower florets
227g (8oz) can chopped tomatoes
200ml (7fl oz) vegetable stock
1 tablespoon tomato puree
Freshly ground black pepper, to taste
220g (8oz) can red kidney beans, rinsed and drained
300g (101/2oz) can cannellini beans, rinsed and drained
Fresh coriander sprigs, to garnish

1. Heat olive oil in medium non–stick saucepan. Add onion, red pepper, fresh chilli and garlic; cook gently for 4 minutes, stirring occasionally. Add ground spices; cook for 1 minute, stirring.

2. Add carrot, cauliflower, tomatoes, stock, tomato puree and black pepper; stir to mix. Bring to the boil, then reduce heat, cover and simmer for 20–25 minutes, stirring occasionally.

3. Stir in canned beans. Bring mixture back to the boil and cook for a further 10–15 minutes, or until vegetables are tender.

4. Garnish with coriander sprigs and serve with fresh crusty bread, or serve on a bed of herby boiled brown rice or couscous.

Variations: Use one 420g (15oz) can red kidney beans, in place of mixed beans, if you prefer. Use other vegetables such as green beans (halved) or parsnips or swede (peeled and diced) in place of cauliflower florets.

Cook's Tip: If you would like to thicken sauce a little more, blend 2 teaspoons cornflour with a little cold water, stir this into hot cooked chilli mixture and simmer for 2 minutes, stirring.

Porridge with mixed berry compote

Creamy porridge, sprinkled with crushed seeds and served with a delicious, quick mixed berry compote, creates a very tempting breakfast or brunch.

Preparation time: 10 minutes
Cooking time: 15 minutes

Serves 4

For the porridge:
1 tablespoon pumpkin seeds
1 tablespoon flaxseeds (linseeds)
115g (4oz) porridge oats
400ml (14fl oz) semi–skimmed milk
400ml (14fl oz) water
A little honey or caster sugar, to taste (optional)

For the fruit compote:
3 tablespoons unsweetened red grape juice
3 tablespoons unsweetened apple juice
1 tablespoon runny honey
350g (12oz) mixed fresh berries, such as raspberries, blackberries, blueberries & small strawberries (halved)

1. Make fruit compote. Place fruit juices and honey in small saucepan and heat gently until almost boiling, stirring. Remove pan from heat. Place mixed berries in bowl; pour over hot fruit juice mixture. Stir gently to mix; set aside. Serve warm, cold or chilled.

2. Make porridge. Crush or grind mixed seeds using pestle and mortar; set aside. Place oats in non–stick saucepan; stir in milk and water. Bring gently to boil, stirring; simmer for 3–5 minutes or until desired consistency is achieved, stirring occasionally. Add honey or sugar to taste, if desired; leave to stand for 2–3 minutes before serving.

3. Serve porridge in bowls; sprinkle with crushed seeds. Serve with mixed berry compote.

Variations: Use frozen (defrosted) mixed berries or summer fruits, if fresh berries are not available. Use sunflower seeds in place of pumpkin seeds.

Baked ratatouille and bean pot

Mixed beans add delicious flavour and texture to this colourful and nutritious oven–baked ratatouille. Serve with thick slices of fresh crusty wholemeal bread to mop up the juices.

Preparation time: 20 minutes
Cooking time: 1 hour

Serves 4–6

2 red onions, sliced
2 cloves garlic, thinly sliced
1 aubergine, sliced
2 courgettes, sliced
1 EACH red, green and yellow pepper, seeded & sliced
400g (14oz) can chopped tomatoes
6 tablespoons red wine
1 tablespoon tomato puree
2 teaspoons dried herbes de Provence
400g (14oz) can red kidney beans, rinsed & drained
425g (15oz) can black–eye beans, rinsed & drained
Freshly ground black pepper, to taste
Fresh herb sprigs, to garnish

1. Preheat oven to 180�C/350�F/Gas Mark 4. Put all ingredients, except herb garnish, in a large, ovenproof casserole dish; stir to mix well.

2. Cover and bake in oven for about 1 hour, or until vegetables are cooked and tender, stirring once or twice.

3. Garnish with herb sprigs and serve hot or cold with fresh crusty bread or baked potatoes topped with a little grated cheese.

Variations: Sprinkle hot ratatouille with a little grated cheddar, emmental or fresh Parmesan cheese just before serving, if desired. Use vegetable stock, unsweetened apple juice or medium cider in place of red wine. Use canned (rinsed & drained) flageolet beans or chick peas in place of black–eye beans.

Root vegetable curry

Serve this flavourful mixed root vegetable curry with boiled rice, or try serving it with hot fluffy couscous instead.

Preparation time: 20 minutes
Cooking time: 55 minutes

Serves 4

1 tablespoon olive oil
1 onion, chopped
1 fresh green chilli, seeded & finely chopped
1 clove garlic, finely chopped
2.5cm (1in) piece fresh root ginger, finely chopped
2 tablespoons plain flour
2 teaspoons EACH ground coriander, ground cumin & turmeric
300ml (1/2 pint) low salt vegetable stock
200ml (7fl oz) passata
750g (1lb 10oz) mixed root vegetables such as sweet potato, swede & celeriac, peeled & diced
2 carrots, thinly sliced
Freshly ground black pepper, to taste
Chopped fresh coriander, to garnish

1. Heat oil in large saucepan. Add onion, chilli, garlic and ginger and saute for 5 minutes, or until softened. Stir in flour and ground spices; cook gently for 1 minute, stirring.

2. Gradually stir in stock, then add passata, diced root vegetables and carrots. Season with black pepper; mix well.

3. Bring to boil, stirring, then reduce heat, cover and simmer for about 45 minutes, or until vegetables are cooked and tender, stirring occasionally.

4. Serve on warmed plates or in bowls; garnish with chopped coriander.

Cook's Tip: Wash your hands thoroughly after handling fresh chillies as they contain oils that may irritate skin and eyes.

Green vegetable stir–fry with pumpkin seeds

Green vegetables provide a wealth of nutrients, while pumpkin seeds add valuable nutrients, as well as extra flavour and crunch, to this delicious quick and easy stir–fry, ideal for a tasty lunch or snack.

Preparation time: 15 minutes
Cooking time: 8 minutes

Serves 2

115g (4oz) small broccoli florets
140g (5oz) green beans, cut into 2.5cm (1in) lengths
1 tablespoon olive oil
1 green pepper, seeded and sliced
6–8 spring onions, chopped
1 small clove garlic, crushed
55g (2oz) fresh baby spinach leaves
1 tablespoon dry sherry
2 teaspoons reduced–salt soy sauce
2 tablespoons pumpkin seeds
Freshly ground black pepper, to taste

1. Blanch broccoli florets and green beans in small pan of boiling water for 2 minutes; drain thoroughly and set aside.

2. Heat oil in non–stick wok or large frying pan. Add blanched broccoli and green beans, green pepper, spring onions and garlic; stir–fry over a medium–high heat for 2–3 minutes.

3. Add baby spinach; stir–fry for a further 1–2 minutes. Add sherry, soy sauce, pumpkin seeds and black pepper; stir–fry for 1–2 minutes, or until vegetables are cooked to your liking.

4. Serve immediately with cooked egg noodles or brown rice.

Variations: Use sesame oil in place of olive oil. Use unsweetened apple juice in place of sherry.

Broccoli and courgette millet pilaf

Millet pilaf makes a delicious change from the more familiar rice pilaf, and creates a tasty and nutritious meal.

Preparation time: 15–20 minutes
Cooking time: 35–40 minutes

Serves 2

2 teaspoons olive oil
6 small shallots, sliced or chopped
1 small red pepper, seeded and diced
1 small clove garlic, crushed
1 courgette, sliced
115g (4oz) millet grain or seed, rinsed and drained
250ml (9fl oz) low–salt vegetable stock or water
100ml (31/2fl oz) dry white wine
55g (2oz) sultanas
1/2 teaspoon ground cinnamon
Freshly ground black pepper, to taste
175g (6oz) small broccoli florets
1 tablespoon chopped fresh mixed herbs
Fresh herb sprigs, to garnish

1. Heat oil in non–stick saucepan. Add shallots, red pepper and garlic; saute for 5 minutes. Add courgette, millet, stock, wine, sultanas, cinnamon and black pepper; mix well.

2. Bring to boil, stirring occasionally, then reduce heat, cover and simmer for 25–30 minutes, or until all the liquid has been absorbed and millet is tender, stirring occasionally.

3. Meanwhile, cook broccoli in small pan of boiling water for about 5 minutes, or until tender. Drain well; keep warm.

4. Gently fold broccoli and chopped herbs into pilaf. Garnish with herb sprigs; serve with mixed tomato and pepper salad or green leaf salad.

Variations: Use 1 onion in place of shallots. Use sliced mushrooms, sweetcorn kernels or chopped ready–to–eat dried apricots in place of sultanas. Use 1 teaspoon dried mixed herbs in place of fresh herbs.

Cheese, tomato and chives – baked potato or sandwich

The following can be used for filling/topping baked potatoes, warm or cold petit baguettes, warm panini, warm ciabatta rolls and toasted bagels.

85g (3oz) finely grated reduced–fat cheddar or reduced–fat red Leicester cheese combined with 2 chopped plum tomatoes and 2 tablespoons chopped fresh chives.

Cook's Tip: To serve 4 people, simply double–up on the ingredients.

Tasty cheese and tomato pizza

Serves 6

2 teaspoons olive oil
1 red onion, thinly sliced
225g (8oz) plain flour (white or wholemeal)
2 teaspoons baking powder
55g (2oz) unsaturated margarine
About 100ml (31/2 fl oz) semi–skimmed milk
4 tablespoons passata
1 tablespoon tomato puree
11/2 teaspoons dried Italian herb seasoning or dried mixed herbs
Freshly ground black pepper, to taste
3 small plum tomatoes, sliced
85g (3oz) reduced–fat mature cheddar cheese, finely grated
Fresh basil sprigs, to garnish

1. Preheat oven to 200C/400F/Gas Mark 6. Lightly grease baking sheet or pizza plate and set aside. Heat oil in pan, add onion and saute for 5 minutes or until softened. Remove pan from heat; set aside.

2. Make scone dough. Sift flour and baking powder into bowl and lightly rub in margarine until mixture resembles breadcrumbs. Stir in enough milk to form a soft dough; knead lightly.

3. Roll out dough on lightly floured surface to form a circle about 25cm (10in) in diameter. Place dough round on prepared baking sheet or pizza plate.

4. Mix together passata, tomato puree, mixed herbs and black pepper and spread evenly over dough. Top with sauteed onion. Arrange tomato slices on top and sprinkle with cheese.

5. Bake for about 30–35 minutes or until pizza base is cooked and cheese is golden and bubbling. Garnish with basil sprigs, cut into wedges and serve with mixed baby leaf salad.

Cook's Tips: Use standard onion in place of red onion. Add 1 crushed clove garlic with onion, if desired.

Chunky vegetable chilli

Serves 6

2 teaspoons sunflower oil
1 onion, chopped
1 green or red pepper, seeded and diced
2 cloves garlic, crushed
1 large fresh green chilli, seeded and finely chopped
2 teaspoons ground cumin
1 teaspoon hot chilli powder
400g (14oz) can chopped tomatoes
1 tablespoon tomato puree
3 carrots, diced
175g (6oz) swede, diced
175g (6oz) mushrooms, sliced
3 sticks celery, finely chopped
250ml (9fl oz) home–made vegetable stock
Freshly ground black pepper, to taste
420g (15oz) can red kidney beans, rinsed and drained
Chopped fresh coriander, to garnish

1. Preheat oven to 180C/350F/Gas Mark 4. Heat oil in large flameproof, ovenproof casserole dish on hob. Add onion, pepper, garlic and green chilli and saute for 5 minutes or until softened.

2. Add cumin and chilli powder and cook gently for 1 minute, stirring. Stir in tomatoes, tomato puree, carrots, swede, mushrooms, celery, stock and black pepper.

3. Bring to boil, then cover and cook in oven for 1 hour, stirring once. Stir in kidney beans, cover again and cook in oven for a further 20–30 minutes or until vegetables are tender. Garnish with chopped coriander and serve with boiled brown or white rice.

Vegetable biryani

Serves 4

225g (8oz) basmati rice
55g (2oz) fresh peas (shelled weight)
25g (1oz) each of carrots and potatoes, diced
25g (1oz) each of seeded red and green pepper, chopped
55g (2oz) French beans, chopped
1 small onion, finely chopped
1 teaspoon tomato puree
1 teaspoon garam masala
1/2 teaspoon each of hot chilli powder and ground turmeric
1/2 teaspoon toasted cumin seeds
4 cashew nuts, toasted and chopped
Fresh herb sprigs, to garnish

1. Preheat oven to 150C/300F/Gas Mark 2. Lightly grease an ovenproof dish and set aside. Rinse rice and place it in saucepan. Cover with boiling water, bring to boil, then reduce heat, cover and cook until tender. Drain well, set aside and keep hot.

2. Cook peas, carrots, potatoes, peppers and French beans in pan of boiling water until tender. Drain well and return to pan. Add onion, tomato puree and ground spices to vegetables and stir to mix.

3. Put half of the rice in prepared dish; spread vegetable mixture on top. Spoon remaining rice on top, spreading it evenly and covering vegetables completely.

4. Sprinkle with cumin seeds and chopped cashew nuts; cover with foil. Warm through in oven for about 20 minutes before serving. Garnish with herb sprigs and serve with warm chapattis.

Chick peas and potatoes

Serves 4

2 teaspoons sunflower oil
1 teaspoon cumin seeds
3 x 2.5cm (1in) cinnamon sticks
3 whole cloves
1 whole dried red chilli
1 small onion, chopped
2 small green chillies, seeded and finely chopped
2 teaspoons grated fresh root ginger
1 clove garlic, crushed
1 tablespoon tamarind paste
400ml (14fl oz) canned tomatoes (liquidised) or passata
1 teaspoon garam masala
1/2 teaspoon each of ground cumin and ground coriander
1/2 teaspoon ground cinnamon
1/2 teaspoon ground cloves
115g (4oz) potatoes, diced
400g (14oz) can chick peas, rinsed and drained
1 tablespoon chopped fresh coriander
Fresh coriander sprigs, to garnish

1. Heat oil in large non–stick pan. Add cumin seeds, cinnamon sticks,whole cloves and dried red chilli and saute until lightly browned.

2. Add onion and saute until softened. Add green chillies, ginger and garlic and saute for 1 minute.

3. Add tamarind paste, tomatoes or passata and ground spices and cook until specks of oil can be seen floating on top of mixture. Add potatoes and chick peas and mix well.

4. Bring to boil, then reduce heat, cover and simmer for about 15–20 minutes, or until potatoes are cooked and tender.

5. Stir in chopped coriander. Garnish with coriander sprigs and serve with warm naan bread and cooked vegetables.

Cook's Tip: Use sweet potatoes in place of standard potatoes.

Split mung dhal (dry dhal)

Serves 4

225g (8oz) split mung dhal
2 teaspoons rapeseed oil
1 whole dried red chilli
1 teaspoon each of mustard seeds and fenugreek seeds
3 x 2.5cm (1in) cinnamon sticks
4 whole cloves
1/2 teaspoon asafoetida
1 small onion, chopped
1 teaspoon grated fresh root ginger
1 large cooking apple, peeled, cored and chopped
2 tomatoes, skinned and chopped
1 teaspoon each of ground coriander and ground cumin
1 teaspoon garam masala
1/2 teaspoon ground turmeric
1/2 teaspoon crushed dried red chillies or chilli powder
50ml (2fl oz) water
2 tablespoons chopped fresh coriander

1. Rinse and drain dhal. Place dhal in large bowl, cover with cold water and leave to soak for 2 hours. Rinse and drain thoroughly.

2. Heat oil in large non–stick pan, add dried red chilli, mustard and fenugreek seeds, cinnamon sticks, whole cloves, asafoetida and onion and saute until onions are lightly browned. Add ginger and saute for 1 minute.

3. Add soaked dhal, apple and tomatoes and mix well. Add ground spices, crushed chillies or chilli powder and water and mix well. Bring to boil, then reduce heat, cover and simmer for about 15 minutes, or until cooked.

4. Stir in chopped coriander. Serve with warm naan bread or Chapattis and cooked vegetables.

Sweet potato and callaloo (or spinach) pie

Serves 4

2 teaspoons sunflower oil
1 onion, chopped
2 spring onions, chopped
2 cloves garlic, crushed
1 teaspoon chopped fresh thyme
4 tomatoes, chopped
525g (1lb 3oz) fresh callaloo greens, frozen or canned, or an equal amount of cooked spinach, drained
Freshly ground black pepper, to taste
1kg (21/4 lb) sweet potatoes, peeled and cut into 5mm/1/4 in slices
1/2 teaspoon ground allspice

1. Preheat oven to 180C/350F/Gas Mark 4. Grease ovenproof baking dish; set aside. Heat oil in non–stick frying pan, add onion, spring onions, garlic, chopped thyme, tomatoes, drained callaloo or spinach and black pepper and saute for 5 minutes. Stir well, then remove pan from heat.

2. Place half the sweet potato slices in base of prepared dish. Spoon callaloo (or spinach) with a second layer of potato slices, covering callaloo mixture completely. Sprinkle with allspice and cover with greaseproof paper.

3. Bake in oven for about 45 minutes or until potatoes are thoroughly cooked and tender. Serve with fresh tomato sauce.

Cook's Tip: Sprinkle top of cooked pie with finely grated reduced–fat cheddar or Edam cheese and brown under grill before serving, if desired.

Rice and peas

Serves 6

250g (9oz) dried red peas or red kidney beans
350ml (12fl oz) home–made vegetable stock
6 spring onions, chopped
2 sprigs of fresh thyme
Freshly ground black pepper, to taste
400g (14oz) long–grain white rice
1 whole scotch bonnet pepper or 1 fresh red

1. Put peas or beans in large bowl, cover with cold water and leave to soak overnight.

2. Drain peas or beans, place in large, heavy–based saucepan and add enough water to cover. Bring to boil and boil rapidly for 10 minutes. Drain and discard water.

3. Return peas or beans to pan and cover with fresh water. Bring to boil, then reduce heat, cover and simmer for about 2 hours or until tender. Drain well.

4. Return cooked peas or beans to rinsed–out pan. Add vegetable stock, spring onions, thyme, black pepper and rice to peas or beans. Top up with water, so that there is about 2 1/2 times as much liquid as rice and peas.

5. Place whole pepper or chilli on top and bring to boil. Reduce heat, cover and simmer for about 25–30 minutes or until all of liquid is absorbed and rice is tender. Do not stir while cooking or allow pepper or chilli to burst!

6. Remove and discard pepper or chilli and thyme stalks. Lightly fluff up rice and peas using fork. Serve with cooked vegetables and chicken or fish if desired.

Cook's Tip: Add 2 crushed cloves garlic and 1 cinnamon stick with spring onions, if desired. Remove and discard cinnamon stick before serving.

6. Dessert and drinks

Spiced fig and apricot oat crunchies

These fruity oat crunchies provide a really tasty sweet treat, ideal for a packed lunch or light snack.

Preparation time: 15 minutes
Cooking time: 20–25 minutes

Makes 8–10

115g (4oz) sunflower (or olive oil) margarine or fat spread
85g (3oz) light soft brown sugar
2 tablespoons clear (runny) honey
175g (6oz) rolled oats
1 1/2 teaspoons ground mixed spice
85g (3oz) ready–to–eat dried figs, chopped into small pieces
85g (3oz) ready–to–eat dried apricots, chopped into small pieces

1. Preheat oven to 180C/350F/gas mark 4. Lightly grease and base–line a shallow 18cm (7in) square cake tin; set aside.

2. Put margarine or fat spread, sugar and honey in saucepan; heat gently until melted and combined, stirring occasionally. Remove pan from heat.

3. Stir in oats, mixed spice, figs and apricots, mixing well. Transfer mixture to prepared tin, spreading it evenly and pressing down to level surface.

4. Bake in oven for 20–25 minutes, or until golden brown. Remove from oven and mark into bars (or squares, if preferred) while still warm; leave to cool completely in tin. Break into bars to serve.

Variations: Use sultanas or raisins in place of apricots or figs. Use unsweetened muesli base or a mixture of oats and barley or rye flakes instead of using all rolled oats. Use ground cinnamon or ginger in place of mixed spice. Use maple syrup in place of honey.

Cook's Tips: Use a clean pair of kitchen scissors to snip dried fruits (such as figs and apricots) into small pieces. For mini crunchie bites, simply cut the baked mixture into small bite–sized squares.

Blueberry and apple oatmeal crumble

Serve this delicious, crunchy, fruit–packed crumble with low–fat custard for a tempting sweet treat.

Preparation time: 15 minutes
Cooking time: 40–45 minutes

Serves 4

85g (3oz) plain wholemeal flour
55g (2oz) medium oatmeal
25g (1oz) ground almonds
55g (2oz) vegetable fat spread
55g (2oz) light soft brown sugar
1 teaspoon ground cinnamon
3 eating apples, peeled, cored & sliced
225g (8oz) fresh blueberries
2 tablespoons unsweetened apple juice
1 tablespoon clear honey

1. Preheat oven to 180�C/350�F/Gas Mark 4. Place flour, oatmeal and ground almonds in a bowl; stir to mix. Lightly rub in fat spread until mixture resembles breadcrumbs. Stir in sugar and cinnamon; set aside.

2. Place apples and blueberries in ovenproof dish. Mix together apple juice and honey, pour over apples and blueberries; stir gently to mix.

3. Spoon crumble mixture evenly over fruit, so that fruit is covered completely. Bake in oven for 40–45 minutes, until golden brown. Serve hot or cold with low–fat custard.

Variations: Use fresh raspberries in place of blueberries. Use dessert pears in place of eating apples.

Chocolate–dipped fruit and almond platter

This mouth–watering array of chocolate–dipped fresh fruit and whole almonds is hard to resist for a delicious dessert or tempting sweet treat.

Preparation time: 30–40 minutes, plus about 1 hour drying time

Serves 4

About 400g (14oz) prepared firm fresh fruit (prepared weight), such as kiwi fruit, pineapple, apricots, peaches and strawberries
175g (6oz) good–quality plain dark chocolate, broken into squares
115g (4oz) whole blanched almonds

1. Line two baking sheets with non–stick baking paper; set aside. Cut prepared fruit into slices or wedges, but leave strawberries whole; set aside.

2. Put chocolate in small bowl over pan of hot (but not boiling) water, ensuring that bottom of bowl does not touch water. Stir until chocolate has melted; remove pan from heat.

3. Make sure surface of fruit is dry. Holding one end of a piece of fruit in your fingers, or with a fork, half–dip it into melted chocolate. Lift out and hold over bowl for few seconds to drain. Carefully place dipped fruit onto prepared baking sheet. Dip whole almond fully into melted chocolate to coat all over. Lift out using fork and hold over bowl for few seconds to drain. Place dipped almond onto prepared baking sheet.

4. Repeat with remaining fruit and almonds until all ingredients are used up, dipping a few additional pieces of fruit, if necessary. Leave for about 1 hour, or until completely dry. Arrange on a serving platter; serve immediately.

Variations: Dip ready–to–eat dried fruits such as whole apricots, prunes, large raisins, dates, mango or bananas into melted chocolate. Dip a mixture of whole shelled nuts such as almonds and walnuts.

Date and walnut teabread

This tasty teabread will keep well for up to 3–4 days, wrapped in foil and stored in an airtight container. Serve in slices on its own or spread with a little thick honey, fruit curd or marmalade.

Preparation time: 20 minutes
Cooking time: 45–55 minutes

Makes 1 loaf (serves 8–10)

225g (8oz) pitted dried dates, chopped
150ml (1/4 pint) boiling water
85g (3oz) sunflower (or olive oil) margarine or fat spread
85g (3oz) light soft brown sugar
1 egg, beaten
225g (8oz) self–raising flour
1 teaspoon baking powder
1/2 teaspoon ground mixed spice
85g (3oz) walnuts, chopped

1. Preheat oven to 180C/350F/gas mark 4. Grease and line 900g (2lb) loaf tin; set aside. Place dates in bowl; pour over boiling water. Stir to mix; set aside for 15 minutes.

2. Meanwhile, cream margarine or fat spread and sugar together in separate bowl until pale and fluffy; gradually beat in egg. Fold in flour, baking powder, mixed spice, walnuts and date mixture, stirring until well mixed. Turn mixture into prepared tin; level surface.

3. Bake teabread in oven for 45–55 minutes, or until firm to touch and a fine skewer inserted in centre comes out clean. Turn out and cool on wire rack. Serve warm or cold in slices.

Variations: Use ready–to–eat dried apricots in place of dates. Use pecan nuts in place of walnuts. Use half self–raising wholemeal flour and half self–raising white flour in place of all white flour.

Spicy grilled fruit with vanilla yoghurt

Serves 6

3 tablespoons clear honey
2 tablespoons unsweetened apple juice
2 teaspoons ground mixed spice
1 ripe mango, peeled and flesh sliced off the stone
1 small pineapple, peeled, cored and sliced
2 eating apples, peeled, cored and sliced
2 pears, peeled, cored and sliced
175g (6oz) half–fat Greek–style natural yoghurt
150g (51/2 oz) pot low fat natural yoghurt
Few drops of vanilla extract or essence

1. Preheat grill to high. In small bowl,mix together 2 tablespoons honey with the apple juice and mixed spice; set aside.

2. Cover grill rack with foil. Lay half the prepared fruit slices on grill rack. Drizzle over half the spiced honey mixture. Grill for about 10 minutes or until slightly softened, turning fruit once. Remove fruit to a serving platter and keep warm while you repeat with remaining fruit and honey mixture.

3. Meanwhile, put Greek–style and low fat natural yoghurts in bowl with vanilla extract or essence and remaining honey. Stir gently to mix well.

4. Serve warm grilled fruit with vanilla yoghurt spooned alongside.

Cook's Tips: Use ground cinnamon or ginger in place of mixed spice. Replace 1 tablespoon apple juice with brandy, if desired. This grilled fruit is also delicious served for breakfast or brunch.

Fruity breakfast muffins

Makes 9 muffins

200g (7oz) plain flour (white or wholemeal)
1 tablespoon baking powder
1 1/2 teaspoons ground cinnamon
115g (4oz) small fresh raspberries
55g (2oz) unsaturated margarine, melted
55g (2oz) light soft brown sugar
1 egg, beaten
200ml (7fl oz) semi–skimmed milk

1. Preheat oven to 200C/400F/Gas Mark 6. Line nine muffin tins with paper cases; set aside. Combine flour, baking powder and cinnamon in large bowl; stir in raspberries.

2. Mix together melted margarine, sugar, egg and milk in separate bowl, then pour this over flour mixture.

3. Gently fold ingredients together – just enough to combine them. (The mixture will look quite lumpy; this is correct, as over–mixing will produce heavy muffins).

4. Divide mixture evenly between muffin cases. Bake in oven for about 20 minutes or until risen and golden brown. Transfer to wire rack to cool. Serve warm.

Cook's Tips: Use 115g (4oz) fresh blueberries or blackberries or 1 cooking apple, peeled, cored and chopped, in place of raspberries. Use ground mixed spice in place of cinnamon.

10 minute drinks

Fresh–flavoured, fruity drinks for breakfast or for healthy pick–me–up treats.

All serve 2

Autumn Berry Yoghurt Shake
Place 200ml (7fl oz) low–fat natural yogurt, 200ml (7fl oz) semi–skimmed milk, 115g (4oz) fresh ripe raspberries and 115g (4oz) fresh ripe blackberries in blender or food processor; blend until smooth and well mixed. Add 40g (11/2oz) caster sugar (or less to taste), blending briefly to mix well. Pour into glasses; serve immediately.

Pineapple Orange Crush
Place 227g (8oz) can pineapple chunks in fruit juice in blender or food processor; blend until reasonably smooth. Add 300ml (1/2 pint) freshly squeezed (unsweetened) orange juice; blend until well mixed. Add some crushed ice; blend briefly to mix. Pour into glasses; serve immediately with extra crushed ice, if desired. Decorate with fresh mint sprigs.

Banana Breakfast Smoothie
Peel 2 medium bananas; cut flesh into chunks. Place bananas in blender or food processor with 300ml (1/2 pint) semi–skimmed milk and 1 tablespoon clear honey; blend until smooth and well mixed. Add 1–2 teaspoons smooth peanut butter (or to taste), blending to mix well. Pour into glasses; serve immediately.