200 Light Sugar-free Recipes: Hamlyn All Colour Cookbook

hamlyn allcolourcookbook

Lightsugar-freerecipes

contents

introduction

recipesunder200caloriesrecipesunder300caloriesrecipesunder400caloriesrecipesunder500caloriesindex

acknowledgements

Howtousethisebook

Selectoneofthechaptersfromthemaincontentslistandyouwillbetakentoalistofalltherecipescoveredinthatchapter.

Alternatively,jumptotheindextobrowserecipesbyingredient.

Lookoutforlinkedtext(whichisunderlinedand/orinadifferentcolour)throughouttheebookthatyoucanselecttohelpyounavigatebetweenrelatedrecipes.

introduction

thisseriesTheHamlynAllColourLightSeriesisacollectionofhandy-sizedbooks,eachpackedwithover200healthyrecipesonavarietyoftopicsandcuisinestosuityourneeds.

Thebooksaredesignedtohelpthosepeoplewhoaretryingtoloseweightbyofferingarangeofdeliciousrecipesthatarelowincaloriesbutstillhighinflavour.Therecipesshowsthecaloriecountperportion,soyouwillknowexactlywhatyouareeating.Thesearerecipesforrealanddeliciousfood,notultra-slimmingmeals,sotheywillhelpyoumaintainyournew,healthiereatingplanforlife.Theymustbeusedaspartofabalanceddiet,withthecakesandsweetdisheseatenonlyasanoccasionaltreat.

howtousethisbookAlltherecipesinthisbookareclearlymarkedwiththenumberofcalories(kcal)perserving.Thechapterscoverdifferentcaloriebands:under500calories,under400calories,under300calories,etc.

Somerecipesgivevariations–notethecaloriecountastheydovaryandcansometimesbemorethantheoriginalrecipe.

Thefiguresassumethatyouareusingleanmeat,somakesureyoutrimmeatofallvisiblefatandremovetheskinfromchickenbreasts.Usemoderateamountsofoilandbutterforcookingorlow-fat/low-caloriealternatives.

Don’tforgettotakenoteofthenumberofportionseachrecipemakesanddivideupthequantityoffoodaccordingly,sothatyouknowexactlyhowmanycaloriesyouareconsuming.Becarefulaboutsidedishesandaccompanimentsastheywilladdtothecaloriecontent.

Aboveall,enjoytryingoutthenewflavoursandexcitingrecipesthatthisbookcontains.Ratherthandwellingonthethoughtthatyouaredenyingyourselfyourusualunhealthysnacksandtreats,thinkofyournewregimeasapositivesteptowardsanewandimprovedyou.Notonlywillyouloseweightandfeelmoreconfident,butyourhealthwillbenefit,theconditionofyourhairandnailswillimprove,andyourskinwilltakeonahealthyglow.

therisksofobesity

Uptohalfofwomenandtwo-thirdsofmenareoverweightorobeseinthedevelopedworldtoday.Beingoverweightnotonlycanmakeusunhappywithourappearance,butcanalsoleadtoserioushealthproblems,includingheartdisease,highbloodpressureanddiabetes.Whensomeoneisobese,itmeanstheyareoverweighttothepointthatitcouldstarttoseriouslythreatentheirhealth.Infact,obesityranksasaclosesecondtosmokingasapossiblecauseofcancer.Obesewomenaremorelikelytohavecomplicationsduringandafterpregnancy,andpeoplewhoareoverweightorobesearealsomorelikelytosufferfromcoronaryheartdisease,gallstones,osteoarthritis,highbloodpressureandtype2diabetes.

howcanItellifIamoverweight?Thebestwaytotellifyouareoverweightistoworkoutyourbodymassindex(BMI).Ifusingmetricmeasurements,divideyourweightinkilograms(kg)byyourheightinmetres(m)squared.(Forexample,ifyouare1.7mtallandweigh70kg,thecalculationwouldbe70÷2.89=24.2.)Ifusingimperialmeasurements,divideyourweightinpounds(lb)byyourheightininches(in)squaredandmultiplyby703.Thencomparethefiguretothelist(thesefiguresapplytohealthyadultsonly).

lessthan20 underweight20–25 healthy25–30 overweightOver30 obese

Asweallknowbynow,oneofthemajorcausesofobesityiseatingtoomanycalories.

whatisacalorie?Ourbodiesneedenergytostayalive,grow,keepwarmandbeactive.Wegettheenergyweneedtosurvivefromthefoodanddrinksweconsume–morespecifically,fromthefat,carbohydrate,proteinandalcoholthattheycontain.

alcoholthattheycontain.Acalorie(cal),asanyonewhohaseverbeenonadietwillknow,is

theunitusedtomeasurehowmuchenergydifferentfoodscontain.Acaloriecanbescientificallydefinedastheenergyrequiredtoraisethetemperatureof1gramofwaterfrom14.5°Cto15.5°C.Akilocalorie(kcal)is1,000caloriesanditis,infact,kilocaloriesthatweusuallymeanwhenwetalkaboutthecaloriesindifferentfoods.

Differentfoodtypescontaindifferentnumbersofcalories.Forexample,agramofcarbohydrate(starchorsugar)provides3.75kcal,proteinprovides4kcalpergram,fatprovides9kcalpergramandalcoholprovides7kcalpergram.So,fatisthemostconcentratedsourceofenergy–weightforweight,itprovidesjustovertwiceasmanycaloriesaseitherproteinorcarbohydrate–withalcoholnotfarbehind.Theenergycontentofafoodordrinkdependsonhowmanygramsofcarbohydrate,fat,proteinandalcoholarepresent.

howmanycaloriesdoweneed?Thenumberofcaloriesweneedtoconsumevariesfrompersontoperson,butyourbodyweightisaclearindicationofwhetheryouareeatingtherightamount.Bodyweightissimplydeterminedbythenumber

eatingtherightamount.Bodyweightissimplydeterminedbythenumberofcaloriesyouareeatingcomparedtothenumberofcaloriesyourbodyisusingtomaintainitselfandneededforphysicalactivity.Ifyouregularlyconsumemorecaloriesthanyouuseup,youwillstarttogainweightasextraenergyisstoredinthebodyasfat.

Basedonourrelativelyinactivemodern-daylifestyles,mostnutritionistsrecommendthatwomenshouldaimtoconsumearound2,000calories(kcal)perday,andmenanamountofaround2,500.Ofcourse,theamountofenergyrequireddependsonyourlevelofactivity:themoreactiveyouare,themoreenergyyouneedtomaintainastableweight.

ahealthierlifestyleTomaintainahealthybodyweight,weneedtoexpendasmuchenergyasweconsume;toloseweight,energyexpendituremustthereforeexceedintakeofcalories.So,exerciseisanimportanttoolinthefighttoloseweight.

Physicalactivitydoesn’tjusthelpuscontrolbodyweight;italsohelpstoreduceourappetiteandisknowntohavebeneficialeffectsontheheartandbloodthathelppreventagainstcardiovasculardisease.

Manyofusclaimwedon’tenjoyexerciseandsimplydon’thavethetimetofititintoourhecticschedules,sotheeasiestwaytoincreasephysicalactivityisbyincorporatingitintoourdailyroutines,perhapsbywalkingorcyclinginsteadofdriving(particularlyforshortjourneys),

walkingorcyclinginsteadofdriving(particularlyforshortjourneys),takingupmoreactivehobbiessuchasgardening,andtakingsmallandsimplesteps,suchasusingthestairsinsteadoftheliftwheneverpossible.

Asageneralguide,adultsshouldaimtoundertakeatleast30minutesofmoderate-intensityexercise,suchasabriskwalk,fivetimesaweek.The30minutesdoesnothavetobetakenallatonce:threesessionsof10minutesareequallybeneficial.Childrenandyoungpeopleshouldbeencouragedtotakeatleast60minutesofmoderate-intensityexerciseeveryday.

Someactivitieswilluseupmoreenergythanothers.Thefollowinglistshowssomeexamplesoftheenergyapersonweighing60kg(132lb)wouldexpenddoingthefollowingactivitiesfor30minutes:

activity energyIroning 69kcalCleaning 75kcalWalking 99kcalGolf 129kcalFastwalking 150kcalCycling 180kcalAerobics 195kcalSwimming 195kcalRunning 300kcalSprinting 405kcal

makechangesforlifeThebestwaytoloseweightistotrytoadopthealthiereatinghabitsthatyoucaneasilymaintainallthetime,notjustwhenyouaretryingtoslimdown.Aimtolosenomorethan1kg(2lb)perweektoensureyouloseonlyyourfatstores.Peoplewhogooncrashdietsloseleanmuscleaswellasfatandaremuchmorelikelytoputtheweightbackonagainsoonafterwards.

Forawoman,theaimistoreduceherdailycalorieintaketoaround1,500kcalwhilesheistryingtoloseweight,thensettleonaround2,000perdaythereaftertomaintainhernewbodyweight.Regularexercisewillalsomakeahugedifference.

improveyourdietFormostofus,simplyadoptingamorebalanceddietwillreduceourcalorieintakeandleadtoweightloss.Followthesesimplerecommendations:•Eatmorestarchyfoods,suchasbread,potatoes,riceandpasta.Assumingthesereplacethefattierfoodsyouusuallyeat,andyoudon’tsmotherthemwithoilorbutter,thiswillhelpreducetheamountoffatandincreasetheamountoffibreinyourdiet.Asabonus,trytousewholegrainrice,pastaandflour,astheenergyfromthesefoods

usewholegrainrice,pastaandflour,astheenergyfromthesefoodsisreleasedmoreslowlyinthebody,makingyoufeelfullerforlonger.•Eatmorefruitandvegetables,aimingforatleastfiveportionsofdifferentfruitandvegetablesaday(excludingpotatoes).•Aslongasyoudon’taddextrafattoyourfruitandvegetablesintheformofcream,butteroroil,thesechangeswillhelpreduceyourfatintakeandincreasetheamountoffibreandvitaminsyouconsume.

whosaidvegetablesmustbedull?Eatingfewersugaryfoods,suchasbiscuits,cakesandchocolatebars,willhelpreduceyoursugarandfatintake.Ifyoufancysomethingsweet,aimforfreshordriedfruitinstead.

Reducetheamountoffatinyourdiet,soyouconsumefewercalories.Chooseleancutsofmeat,suchasbackbaconinsteadofstreaky,andchickenbreastsinsteadofthighs.Trimallvisiblefatoffmeatbeforecookingandavoidfryingfoods–grillorroastinstead.Fishisalsonaturallylowinfatandcanmakeavarietyoftemptingdishes.

naturallylowinfatandcanmakeavarietyoftemptingdishes.Low-fatversionsareavailableformostdairyproducts,includingmilk,

cheese,crèmefraîche,yogurt,andevencreamandbutterbutlow-fatproductsarenormallyladenwithsugartomakethemtastebettersoit’simportanttochecklabelscarefully.

simplestepstoreduceyourcalorieintakeFewofushaveanironwill,sowhenyouaretryingtocutdownmakeiteasieronyourselfbyfollowingthesesteps:•Servesmallportionstostartwith.Youmayfeelsatisfiedwhenyouhavefinished,butifyouarestillhungryyoucanalwaysgobackformore.•Onceyouhaveservedupyourmeal,putawayanyleftoverfoodbeforeyoueat.Don’tputheapedservingdishesonthetableasyouwillundoubtedlypick,evenifyoufeelsatisfiedwithwhatyouhavealreadyeaten.•Eatslowlyandsavouryourfood;thenyouaremorelikelytofeelfullwhenyouhavefinished.Ifyourushameal,youmaystillfeelhungryafterwards.•Makeaneffortwithyourmeals.Justbecauseyouarecuttingdowndoesn’tmeanyourmealshavetobelowontasteaswellascalories.Youwillfeelmoresatisfiedwithamealyouhavereallyenjoyedandwillbelesslikelytolookforcomfortinabagofcrispsorabarofchocolate.•Planyourmealsinadvancetomakesureyouhavealltheingredientsyouneed.Searchingthecupboardswhenyouarehungryisunlikelytoresultinahealthy,balancedmeal.•Keephealthyandinterestingsnackstohandforthosemomentswhenyouneedsomethingtopepyouup.Youdon’tneedtosuccumbtoachocolatebarifthereareothertemptingtreatsonoffer.

sugarExpertsbelieveitispossibleforusashumanstobecomeaddictedtosugar,andwithanincreaseintheratesofobesity,diabetesandheartdiseaseintheUK,it’stimetolookathowwecanreduceourintakeofafoodthatwereallydon’tneedinourdailydiets.Sugarcontainsnonutrientsotherthancalories,soitprovidesnoprotein,vitamins,mineralsoressentialfats,justpureenergy–whichisgreatifyouareintendingtoburnitoff,butalotofusdon’t,andthenitbecomesaproblem.

burnitoff,butalotofusdon’t,andthenitbecomesaproblem.

howourbodiesusesugarOurbodiesdigestthesugarsweeatusingenzymesandacids,finallybreakingitdowntoanothertypeofsugar,calledglucose.Thestomachandintestinesabsorbtheglucoseandthenreleaseitintothebloodstreamandoncethereitcanbeusedimmediatelyforenergyorstoredintheliverandmuscleasglycogenforlateruse.

Insulin(whichismadeinthepancreas)helpstocontroltheamountofglucoseinthebloodstream–ittellsthecellstoletglucoseinwhenthereistoomuchofitinthebloodstream.Asglucosemovesfromthebloodstreamintothecells,bloodsugarlevelsstarttodrop.Theriseandfallofinsulinandbloodsugarisgoingonthroughoutthedayandnight,anditdependsonhowmuch,whatandwhenweeat.

Usingglucoseforenergyandkeepingitbalancedwithjusttherightamountofinsulinisimportantforhelpingourbodiesfunctionperfectly.Thebodymaintainsaminimumlevelofglucoseintheblood,about70mg/dl,andalsoregulatessurgesofglucosewhenyoueatameal,tonotexceed140mg/dl.Toconservefuel,thebodystoresexcessglucoseintheliverandmuscles,asglycogen.Thiscanthenbeusedwhenthereisnoglucoseavailable.

simpleandcomplexsugarsSimplesugarssuchaspuresugar,honeyandsyrupsmetabolizequicklyandcauserapidspikesinbloodsugarlevels,whereascomplexsugarssuchasthosefoundinstarchyvegetables,grainsandcerealstakelongertodigestandthereforegiveasteadierbloodsugarlevelthroughouttheday,alongwithsustainedenergy.Complexsugarsalsotendtoprovidemorevitaminsandmineralsthansimplesugars.

howmuchsugarshouldweconsume?Itispresentlyrecommendedthatonly10percentofourdietshouldbefromaddedsugar–anymorethantheamountourbodycanstoreasglycogenwillturntofat.Thispercentagedoesn’tincludesugarthatoccursnaturallyinfoodslikecomplexcarbohydrates.Fruit,forexample,containsfructose(fruitsugar),butwholefruitalsocontainsfibre,whichoffsetsthefructoseandmakesithealthierforourbodies.

Presentsurveysshowthatacrossallagegroupspeopleareconsuming11.5–15.6percentoftheirdietsfromaddedsugar,withsoftdrinks,sweets,jamsandalcoholbeingthebiggestculprits.

Scientistsarestillinvestigatingwhethertherearedirectcausallinksbetweenhighsugarintakeandweightgain,type2diabetes,heartdiseaseandotherillnesses.Whatisknownisthateatingtoomanycalorieswithoutburningthemoffthroughexercisecanleadtoobesity,andobesityisariskfactorforotherdiseases.

howtoreducethesugarinyourdietIt’simportanttorealizethatsugarisinmanyfoodsyoumaynotsuspectittobe–shop-boughtsoups,sauces,bakedbeans,cereals,flavouredyogurts,andevenyourChinesetakeaway–allcontainunnecessarysugarthatwilladdtowardsyourdailytotal.

Cookingfreshingredientsfromscratchenablesyoutobeincontrolofanyaddedsugars,andonceyoustartreducingthemyouwillfinditbecomeseasiertogowithout.Mostsugarysnacksareeatenoutofhabit,becausetheyareeasilyavailable,soinsteadbeorganizedandpreparedwithfoodsthatdonotcontainsugar.Hereareafewtips:•Cutoutaddedsugar;useonlyhoneyandmaplesyrupinsmallamounts.•Don’teatready-mealsorshop-boughtsaucesorsoups–theynormallycontainsugar,eventhoughyoumaynottasteit.•Avoidlow-fatfoodsastheseproductsarenormallyladenwithsugartomakethemtastebetter.•Useherbsandspicesforgivingextraflavourtoyourfood.•Choosefreshfruitsnackswithsmallhandfulsofnutsorseeds–eatingproteinwitheverymealandsnackisnotonlymoresatiating,italsopreventsspikesinbloodsugarlevels.•Beawarethatso-calledhealthybreakfastcerealssometimescontainasmuchas3g(⅛oz)ofsugarper100g(3½oz).Makeyourown

breakfastcerealbymixingrolledoats,nutsandseedstogetherandsoakingthemixtureinmilkintherefrigeratorovernight.•Cinnamonhasbeenshowntohelpsugarcravings,sousethislovelyspicetoflavouryourcookingandreducethesugar.•Drinkalcoholinmoderation.•MakeabatchofhealthysnackssuchasFruit&NutSlices,soyouhavesomethingtotaketoworkeachdayratherthanbetemptedbyshop-boughtcakesorsweets.•Drinkherbalteasandwaterwithslicesoflemonorgingerratherthanfizzydrinksortea/coffeewithsugar.

weightlossCuttingdownonyoursugarintakeshouldassistwithweightloss,butit’sstillimportanttoeatahealthy,balanceddiet,onethatincludesgreatproteinfrommeat,fish,eggs,pulses,nutsandseeds,andfreshfruitandvegetables.Thisbookgivesavarietyofrecipesformealsandsnacks–andvarietyinyourdietisveryimportant,toensureyouareconsumingawiderangeofnutrientsthatareall-importantforoptimumhealth.

Shop-boughtfoodsmaycontainmoresugartogivethemextratasteandtexture,soagain,cookingfromscratchenablesyoutobeincontrolofwhatyoueatandmakesiteasiertobeawareofhowmuchsugarandcaloriesyouconsume.Portioncontrolisalsoimportant,andinthisbookacalorieintakeisgivenforeachrecipetohelpyoutomakegreat-tasting

acalorieintakeisgivenforeachrecipetohelpyoutomakegreat-tastingdishesfromunder200tounder500caloriesperserving.Ifyouincludesnacksinyourdailyintake,justbesuretheyarehealthychoices!

Whenyouaretryingtoloseweight,thekeyistomakeconsciouschoicesabouteatingwhole,nutritiousfoods,withadietthatsuitsyourlifestyle,andincludingexercisetobalancewhatyoueat.

recipesunder200calories

pea,feta&spinachsaladchilli-searedsquid&herbsaladlemongrass,prawn&mintsoupavocado&souredcreamsoupscallopswithmintypeapuréepoachedchicken&vegetables

ranch-styleeggsauberginecurry

vegetablestroganofffruit&nutslices

poppyseed&lemoncupcakesbanana&raspberryicecream

berry&mintcompotemelonwithmint&gingersyrup

bananaricepuddingmixedfruitsalad

lemon&blueberrypancakeschargrilledfruitwithchillisaltpapayawithtumblingberries

pineapple&grapefruitwithmintchilliedmelonfoam

balsamic&pepperstrawberriesapple&peartart

pea,feta&spinachsalad

Caloriesperserving199Serves4Preparationtime10minutes,pluscoolingCookingtime2–3minutes

2tablespoonspumpkinseeds125g(4oz)freshorfrozenpeas30g(1oz)watercress3tablespoonsnoaddedsugarmayonnaise1teaspoonnoaddedsugarcreamedhorseradish175g(6oz)fetacheese,cubed50g(2oz)babyspinachleavessmallhandfulofmintleavessaltandpepper

Heatanonstickfryingpanoveramedium-lowheatanddry-frythepumpkinseedsfor2–3minutes,stirringfrequently,untilslightlygoldenandtoasted.Leavetocool.

Meanwhile,cookthepeasinasaucepanofboilingwateruntiltender.Drainandleavetocool.

Placethewatercress,mayonnaiseandcreamedhorseradishinafoodprocessororblenderandblitzuntilwellcombined.Seasontotaste,transfertoabowlandsetaside.

Mixtogetherthefeta,peas,spinach,mintleavesandpumpkinseedsinabowl,thendivideonto4platesandservewiththewatercressmayonnaise.

Forpea,mint&fetasoup,heat1tablespoonoliveoilinasaucepan,add1choppedonionandcookfor4–5minutesuntilsoftened,thenadd250g(8oz)frozenpeas,1peeledanddicedpotatoand500ml(17floz)vegetablestockandbringtotheboil.Reducetheheatandsimmerfor4–5minutesuntilthepotatoistender.Addasmallhandfulofmintleaves,thenusingahand-heldblender,blenduntilsmooth.Ladleinto4bowlsandservesprinkledwith75g(3oz)crumbledfeta.Caloriesperserving163

chilli-searedsquid&herbsalad

Caloriesperserving174Serves4Preparationtime15minutes,plusmarinatingCookingtime10minutes

largepinchofseasalt1teaspoongroundcoriander1teaspoongroundcumin1teaspoonhotchillipowder8tablespoonslemonjuice1teaspoontomatopurée1redchilli,deseededandfinelysliced1teaspoonpeeledandfinelygratedfreshrootginger

1garlicclove,crushed750g(1½lb)squid,cutintobite-sizedpieces1smallredonion,verythinlyslicedlargehandfulofcorianderleaves,choppedsmallhandfulofmintleaves,chopped

Mixthesalt,groundspices,chillipowder,lemonjuice,tomatopurée,chilli,gingerandgarlicinalargebowlandaddthesquid.Tosstocoatevenly,coverandleavetostandatroomtemperaturefor15minutes.

Heatanonstickridgedgriddlepanoveraveryhighheat.Workinginbatches,liftthesquidfromthemarinadeandsearinthehotpanfor1–2minutes,thenremovefromthepanandkeepwarmwhileyoucooktheremainingsquid.

Addtheredonionandherbstothecookedsquid,tosstomixwellandserveimmediately.

Forkingprawn,mango&herbsalad,replacethesquidwith750g(1½lb)rawpeeledkingprawns.Marinateinthespicemixturefor10minutes,thencookinthesmokinghotpaninbatchesfor2–3minutesoneachside,oruntilpinkandcookedthrough.Transfertoawidesaladbowlandstirinalargehandfuleachofcorianderandmintleavesandthedicedfleshof1mango.Tosstomixwellandserve.Caloriesperserving185

lemongrass,prawn&mintsoup

Caloriesperserving169Serves4Preparationtime15minutesCookingtime10minutes

600g(1¼lb)largerawprawns,shellson1.5litres(2½pints)water3tablespoonssoysauce3lemongrassstalks,bruised2.5cm(1inch)pieceoffreshrootginger,peeledandsliced1redchilli,deseededandsliced4kaffirlimeleaves,shredded100g(3½oz)ricenoodles

2tablespoonsshreddedmintlimewedges,toserve(optional)

Peeltheprawnsandsetaside.Placetheshells,headsandtailsinasaucepanandheatuntiltheshellsarewellcoloured.Addthemeasurementwaterandbringtotheboil,thenreducetheheatandsimmerfor2minutes.Strainthroughasieveandreturnthestocktothepan,discardingthecontentsofthesieve.

Addthesoysauce,lemongrass,ginger,chilliandlimeleavestothestockandsimmerfor5minutes.

Meanwhile,cookthericenoodlesaccordingtothepacketinstructions.

Addtheprawnstothebrothandcookfor2–3minutesuntiltheyturnpinkandarecookedthrough.

Dividethericenoodlesbetween4bowls.Stirthemintintothesoup,thenpouroverthenoodles.Servewithlimewedgesforsqueezingover,ifliked.

Forasparagus,lemongrass&prawnstir-fry,mixtogether1tablespoonpeeledandgratedfreshrootginger,1bruisedandfinelychoppedlemongrassstalk,4slicedlimeleavesand3tablespoonsnoaddedsugarfishsauce.Heatawokandadd1tablespoongroundnutoil.Cook10rawpeeledkingprawnsfor2–3minutesuntiltheyturnpink,thenremovefromthepan.Add1slicedonion,2slicedredchillies,3choppedspringonionsand3choppedgarlicclovestothepanandstir-fryfor4minutes.Returntheprawnstothepanwith250g(8oz)trimmedandhalvedasparagusstalksandfryfor1minute.Pourinthespicedsauceandcookforafurther1minute,thenserve.Caloriesperserving107

avocado&souredcreamsoup


1tablespoonsunfloweroil4springonions,sliced,plus2extratogarnish2largeripeavocados,halvedandstoned4tablespoonssouredcream600ml(1pint)vegetableorchickenstockjuiceof2limesfewdropsofTabascosaucesaltandpeppericecubes,toserve

Heattheoilinafryingpan,addthespringonionsandfryfor5minutesuntilsoftened.Setaside.

Cutverythinstripsfromthe2extraspringonionstocreatecurls.Soakincoldwaterfor10minutes,thendrain.

Scoopouttheavocadofleshfromtheshellsandaddtoablenderorfoodprocessorwiththefriedspringonions,thesouredcreamandaboutathirdofthestock.Blendtoasmoothpurée,thengraduallymixintheremainingstockandlimejuice.Seasontotastewithsalt,pepperandafewdropsofTabascosauce.

Servethesoupimmediately,whiletheavocadoisstillbrightgreen,in6cupsorglasstumblerscontainingsomeice.Scatterthespringonioncurlsoverthesoup.

Forhomemadesalt&peppergrissini,toserveasanaccompaniment,put250g(8oz)strongwhiteflourintoabowlandmixwith¼teaspoonsalt,1teaspoonmaplesyrupand1teaspoonfast-actiondriedyeast.Add4teaspoonsoliveoilandgraduallymixinupto150ml(¼pint)warmwatertoformasmoothdough.Kneadfor5minutesonalightlyflouredsurface,thencutthedoughinto18piecesandrolleachintoathinrope.Placeonagreasedbakingsheet,coverwithoiledclingfilmandleaveinawarmplacetorisefor30minutes.Removetheclingfilm,brushthebreadwithbeatenegg,thensprinklewithalittlecoarseseasaltandagenerousscatteringofroughlycrushedblackpeppercorns.Bakeinapreheatedoven,200°C(400°F),GasMark6,for6–8minutesuntilgolden.Serve

warmorcoldwiththesoup.Caloriespergrissini57

scallopswithmintypeapurée


2tablespoonsoliveoil4shallots,finelydiced300g(10oz)frozenpeas100ml(3½floz)fishstocksmallhandfulofmintleaves1tablespooncrèmefraîchegratedrindandjuiceof1lemon12cleanedscallopssaltandpepper

Heat1tablespoonoftheoilinasmallpan,addtheshallotsandfryfor4–5minutesuntilsoftened.Stirinthepeasandstockandcookuntilthepeashaveheatedthrough.Transfertoafoodprocessororblender,addthemintleaves,crèmefraîche,lemonrindandsaltandpepperandblenduntilsmooth.

Meanwhile,heattheremainingoilinafryingpanorgriddlepan,addthescallopsandcookfor2minutesoneachsideuntilcookedthrough,squeezingwithlemonjuiceafterturningthemover.

Dividethepeapuréebetween4plates,topwiththescallopsandadrizzleofthecookingjuices.

Forpan-friedscallopswithlime&coriander,heat1tablespoonoliveoilinafryingpan,add12cleanedscallopsandcookfor2minutes.Flipthescallopsover,thensprinklewith2largechoppedgarlicclovesand1deseededandchoppedredchilliandcookfor1minuteuntiljustcookedthrough.Squeezeoverthejuiceof1lime,thenstirinahandfulofchoppedcorianderandseasonwithsaltandpepper.Serveimmediately.Caloriesperserving69

poachedchicken&vegetables


2fennelbulbs,thinlysliced4boneless,skinlesschickenbreasts,about150g(5oz)each,sliceddiagonallyinto3piecesgratedrindandjuiceof1lemon

600ml(1pint)chickenstock1courgette,sliced2tablespoonschoppedparsley

Placethefennel,chicken,lemonrindandjuiceandstockinawokorlargesaucepanandbringtotheboil,thenreducetheheatandsimmer,uncovered,for15minutes.

Addthecourgetteandhalftheparsleyandcookforafurther5minutesuntilthecourgetteistenderandthechickeniscookedthrough.

Servesprinkledwiththeremainingparsley.

Forlemon,courgette&chickenpasta,cook350g(11½oz)gluten-freewholemealpastainasaucepanofboilingwateraccordingtothepacketinstructions.Meanwhile,heat15g(½oz)butterinafryingpan,add3coarselygratedcourgettesandfryfor5minutesuntilsoftened.Add200g(7oz)shreddedready-cookedchickenandcookfor2–3minutesuntilheatedthrough.Drainthepasta,thenstirintothechickenmixturewith2tablespoonsoliveoil,4thinlyslicedspringonions,thejuiceandgratedrindof1lemonandpepper.Caloriesperserving476

ranch-styleeggs


2tablespoonsoliveoil1onion,finelysliced1redchilli,deseededandfinelychopped1garlicclove,crushed1teaspoongroundcumin1teaspoondriedoregano400g(13oz)cancherrytomatoes200g(7oz)roastedredandyellowpeppersinoil(fromajar),drainedandroughlychopped4eggs

saltandpepper4tablespoonsfinelychoppedcoriander,togarnish

Heattheoilinalargefryingpan,addtheonion,chilli,garlic,cuminandoreganoandfrygentlyforabout5minutesuntilsoftened.

Addthetomatoesandpeppersandcookforafurther5minutes.Ifthesaucelooksdry,addasplashofwater.

Seasonwellandmake4hollowsinthemixture,thenbreakaneggintoeachandcoverthepan.Cookfor5minutes,oruntiltheeggsarejustset.

Serveimmediately,garnishedwiththechoppedcorianderandsprinkledwithextrapepper.

ForMexican-stylescrambledeggs,heat1tablespooneacholiveoilandbutterinalargefryingpan.Whisktogether8eggs,1crushedgarlicclove,1finelychoppedredchilli,1teaspoondriedoreganoand1teaspoongroundcumininabowl.Season,pourintothefryingpanandcookoveramedium-lowheat,stirringfrequently,untiltheeggsarescrambledandcookedtoyourliking.Servesprinkledwithchoppedcoriander.Caloriesperserving230

auberginecurry

Caloriesperserving108Serves4Preparationtime10minutesCookingtime35–40minutes

800g(1¾lb)aubergines1tablespoonoliveoil1onion,sliced1greenchilli,deseededandsliced2garliccloves,crushed2.5cm(1inch)pieceoffreshrootginger,peeledandshredded400g(13oz)canchoppedtomatoes

1tablespoontomatopurée1teaspoongroundcumin1teaspoongroundcoriandersmallbunchofcoriander,choppedsaltandpepper4tablespoonslow-fatnaturalyogurt,toserve

Pricktheauberginesalloverwithaforkandbakeinapreheatedoven,220°C(425°F),GasMark7,for20minutesuntiltheskinisblackened.Whencoolenoughtohandle,peelofftheskinandroughlychoptheflesh.

Heattheoilinafryingpan,addtheonionandfryfor3–4minutesuntilstartingtosoften.Stirinthechilli,garlicandgingerandcookforafurther2–3minutes.

Addtheaubergine,choppedtomatoes,tomatopuréeanddriedspicesandcookforafurther10–12minutes.Seasontotaste,thenstirinthechoppedcoriander.

Servewithdollopsofnaturalyogurt.

Forbabaganoush,prick2largeauberginesalloverwithafork.GrillorbakeasforAuberginecurryfor15–20minutesuntiltheskinsareblackenedandthefleshfeelssoft.Place2peeledgarliccloves,thejuiceof1lemon,2tablespoonstahini,2tablespoonsoliveoilandsaltandpepperinafoodprocessororblenderandblendtogether.Whencoolenoughtohandle,cuttheauberginesinhalfandscoopouttheflesh.Mixwiththesmoothpasteandservewithasprinklingofchoppedparsley.Caloriesperserving137

vegetablestroganoff


1tablespoonoliveoil1onion,diced2garliccloves,finelychopped175g(6oz)butternutsquash,peeled,deseededanddiced1carrot,peeledanddiced

100g(3½oz)celeriac,peeledanddiced100g(3½oz)shiitakemushrooms,sliced½teaspoonpaprika

200ml(7floz)vegetablestock400g(13oz)cankidneybeans,rinsedanddrained2tablespoonsnaturalyogurt

2tablespoonschoppedparsleysaltandpepper

Heattheoilinasaucepan,addtheonionandgarlicandfryfor2minutesuntilstartingtosoften.Addthebutternut,carrot,celeriac,mushroomsandpaprikaandcookforafurther2–3minutes.

Pourinthestock,coverandsimmerfor10minutes,thenaddthebeansandcookforafurther5minutesuntilallthevegetablesaretender.

Stirintheyogurtandparsleyandseasontotaste.

Forroastedvegetablesalad,tosstogethertheonion,garlic,butternutsquashandceleriacinalargebowl,thenadd2peeledanddicedcarrotsand1thicklyslicedcourgette.Tosstogetherwith2tablespoonsoliveoiland1teaspoonsmokedpaprika.Dividebetween2roastingtinsandroastinapreheatedoven,200°C(400°F),GasMark6,for30–35minutesuntiltender.Tosstheroastedvegetableswith100g(3½oz)babyspinachleavesandservewithasqueezeoflemonjuiceandgrindingofpepper.Caloriesperserving80

fruit&nutslices

Caloriesperslice99Makes16Preparationtime10minutesCookingtime20minutes

butter,forgreasing1largecarrot,peeledandchopped1dessertapple,quarteredandcored½teaspoongroundcinnamon

½teaspoongroundnutmeg225g(7½oz)cookedbrownrice2eggs90ml(3floz)water115g(4oz)riceflour55g(2oz)raisins55g(2oz)hazelnuts,chopped1tablespoonsesameseeds

Greasea30x20cm(12x8inch)bakingtinandlinewithnonstickbakingpaper.

Placethecarrot,apple,spices,rice,eggsandmeasurementwaterinafoodprocessororblenderandblenduntilquitesmooth.Addthericeflourandblendagain,thenaddtheraisinsandnutsandprocessfor10secondsuntiljustchopped.

Transferthemixturetothepreparedtin,sprinklewiththesesameseedsandmarkinto16slices.Bakeinapreheatedoven,200°C(400°F),GasMark6,for20minutesuntillightlygolden.Leavetocoolinthetin,thenremovetheliningpaperandbreakintoslices.Storeinanairtightcontainerandeatwithin3–4days.

Forfruit&nutbirchermuesli,mixtogether200g(7oz)rolledoats,2tablespoonsraisins,2tablespoonschoppedpitteddates,1tablespoonpumpkinseeds,1tablespoontoastedwalnuthalves,1teaspoongroundcinnamon,1tablespoonchoppedhazelnutsand1tablespoondesiccatedcoconutinabowl.Grate1dessertappleintothemixtureandstirin300ml(½pint)semi-skimmedmilkandleavetosoakintherefrigeratorovernight.Dividethemueslibetween4bowls,topeachwithahandfuloffreshberriesandservewithextramilk,ifliked.Caloriesperserving173(notincludingextramilk)

poppyseed&lemoncupcakes

Caloriespercake170Makes12Preparationtime20minutes,pluscoolingCookingtimeabout1hour

2unwaxedlemons100g(3½oz)groundhazelnuts50g(2oz)speltflour1teaspoonbakingpowder2tablespoonspoppyseeds3eggs5tablespoonsagavenectar,plusextrafordrizzling50g(2oz)lightlysaltedbutter,melted50g(2oz)sultanas

Linea12-holebuntraywithpapercakecases.Cutonelemoninto12thinslices.Putwiththewholelemoninasmallsaucepanandcoverwithboilingwater.Simmerverygentlyfor20–30minutesuntiltheslicesaretender.Draintheslicesandreserve.Cookthewholelemonforafurther15minutesuntilsoftandsquashy.Drainandleavetocool.

Halvethewholelemonanddiscardthepips.Roughlychop,putinafoodprocessororblenderandblendtoapurée.

Mixthegroundhazelnutsinabowlwiththeflour,bakingpowderandpoppyseeds.Mixtheeggswiththelemonpurée,agavenectarandmeltedbutterandaddtothedryingredientswiththesultanas.Stiruntilevenlycombined.

Dividethecakemixturebetweenthepapercasesandplaceareservedlemonsliceontop.Drizzleeachlemonslicewithalittleextraagavenectar.

Bakeinapreheatedoven,180°C(350°F),GasMark4,for20minutes,oruntilrisenandlightlybrowned.Transfertoawireracktocool.

ForBrazilnut&orangecupcakes,cook1smallorangeasforPoppyseed&lemoncupcakes.Drain,putinafoodprocessororblenderwiththeeggs,meltedbutter,agavenectarandsultanasandblendtoapurée.Chopandthengrind100g(3½oz)Brazilnuts.MixwiththeflourandbakingpowderasforPoppyseed&lemoncupcakes,adding½teaspoongroundallspice(omitthepoppyseeds).CombinewiththeorangepuréemixtureandbakeasforPoppyseed&lemoncupcakes,withawhole

Brazilnutontopofeachcake.Caloriespercake180

banana&raspberryicecream

Caloriesperserving92(includingmaplesyrup)Serves4Preparationtime10minutes,plusfreezing

2bananas,cutinto5mm(¼inch)slices100g(3½oz)raspberries2tablespoonscoconutcream1tablespoonmaplesyrup(optional)

Putthebananaslicesinasinglelayeronatray,thenplaceinthefreezerwiththeraspberriesandfreezeforatleast2hours.

Putafewofthefrozenbananapiecesinafoodprocessorandblitz,thenwiththemotorstillrunning,throughthefeedertubegraduallyaddmorebananapieces,afewraspberries,adrizzleofcoconutcreamandmaplesyrup,ifusing.Continuetoaddtheingredientsuntiltheyareallusedandtheicecreamisthickandcreamy.

Serveimmediatelyortransfertoafreezerproofcontainerandplaceinthefreezerforupto1hourbeforeserving.(Ifleftinthefreezertoolong,theicecreamwillsetquitehardandwillneedtobelefttostandforabout20minutesbeforeserving.)Forbanana&mangoicecream,slice3bananasandfreezeinasinglelayerasforBanana&raspberryicecream.Peel,stoneanddice1largemango,thenfreezeasforBanana&raspberryicecream.Pour140ml(4½floz)almondmilkintoafoodprocessorandswitchtofullpower.GraduallyaddthebananaandmangopiecesasforBanana&raspberryicecreamandblenduntiltheicecreamissmoothandcreamy.Caloriesperserving119

berry&mintcompote


450g(14½oz)mixedfruit,suchasstrawberries,blackberries,raspberriesandhalvedandstonedplums

1cinnamonstickgratedrindandjuiceof1orange8mintleaves,shredded320g(11oz)naturalyogurt,toserve(optional)

Placethefruit,cinnamonstickandorangerindandjuiceinasmallsaucepanandsimmergentlyfor12–15minutes.

Removethecinnamonstickandleavethecompotetocoolfor3–4minutes,thenstirinthemint.Spooninto4bowls,dividethenaturalyogurtbetweenthem,ifliked,andserve.

Forberry&mintsmoothies,place400g(13oz)naturalyogurt,400ml(14floz)soyamilk,5–6icecubes,300g(10oz)mixedraspberries,blueberriesandhulledstrawberriesand5–6mintleavesinafoodprocessororblenderandblenduntilsmooth.Pourinto4glassesandservetoppedwithmintsprigs.Caloriesperserving119

melonwithmint&gingersyrup

Caloriesperserving108Serves4Preparationtime5minutes,plusstandingCookingtime5minutes

1tablespoonsesameseeds½honeydewmelon,peeled,deseededandcutintolargechunks½cantaloupemelon,peeled,deseededandcutintolargechunks3tablespoonsmaplesyrup1tablespoonwater2tablespoonsshreddedmint1tablespoonpeeledandshreddedfreshrootginger

Heatanonstickfryingpanoveramedium-lowheatanddry-frythesesameseedsfor2minutes,stirringfrequently,untilgoldenbrownandtoasted.Setaside.

Placethemelonchunksonalargeservingplate.

Pourthemaplesyrupintoapanwiththemeasurementwaterandbringtotheboil,thenaddthemintandgingerandturnofftheheat.Leavetostandfor5minutes,thenpouroverthemelon.

Sprinklewiththetoastedsesameseedsandserve.

Formelon&gingersmoothies,placethefleshof1cantaloupemeloninablenderwith½teaspoongroundginger,apinchofnutmeg,2tablespoonsGreekyogurtand900ml(1½pints)semi-skimmedmilk.Blenduntilsmooth,thenpourinto4glassesandserve.Caloriesperserving157

bananaricepudding

Caloriesperserving162Serves4Preparationtime5minutesCookingtimeabout2hours

butter,forgreasing50g(2oz)driedbanana,brokenintosmallpieces50g(2oz)puddingrice750ml(1¼pints)milklargepinchoffreshlygratednutmeg

Greasea900ml(1½pint)ovenproofdishlightlywithbutterandplacethebananapiecesandpuddingriceinthedish.

Heatthemilkinasmallsaucepanuntilitreachesboilingpoint,thenpouroverthebananasandriceandstirtomix.Sprinklewiththegratednutmeg.

Bakeinapreheatedoven,150°C(300°F),GasMark2,for1¾–2hoursuntilthericeistenderandmostofthemilkhasbeenabsorbed,stirringoncehalfwaythroughcooking.

Forquickbananamousse,mash4ripebananaswith2tablespoonsmaplesyruporhoneyinabowl.Stirin500g(1lb)Greekyogurt,thenspoonevenlyinto4bowlsorglassesandtopwith1tablespoonbrokendriedbananapieces.Caloriesperserving251

mixedfruitsalad

Caloriesperserving125Serves6Preparationtime15minutes

¼watermelon,peeledanddeseeded½galiamelon,peeledanddeseeded1mango,peeledandstoned2greendessertapples,quarteredandcored2bananas

3kiwifruit,peeled200g(7oz)strawberries,hulled150g(5oz)blueberries

Cutthemelonfleshinto2–3cm(1inch)chunksandplaceinalargebowl.

Dicethemangoandapples,thenslicethebananas.Addtothebowlwiththemelon.

Cutthekiwifruitfleshintorounds,thenaddtothebowlwiththeberriesandmixthefruittogethercarefully.

Forpassionfruitcream,toserveasanaccompaniment,whisktogether4tablespoonsmascarponecheeseand200ml(7floz)doublecreaminabowluntilsoftpeaksform.Gentlyfoldinthepulpof2passionfruit.Caloriesperserving197

lemon&blueberrypancakes

Caloriesperpancake107Makes12Preparationtime10minutesCookingtime10–20minutes

250g(8oz)self-raisingwholemealflourgratedrindof1lemon2eggs,beaten300ml(½pint)semi-skimmedmilk300g(10oz)blueberries

Toservelemonjuice2tablespoonsmaplesyrup

Placetheflourandlemonrindinabowlandmakeawellinthecentre.Pourtheeggsintothewell,thenwhisktogether,graduallyaddingthemilktoformasmoothbatter.Stirinhalftheblueberries.

Heatanonstickpanoveramediumheat,add3–4tablespoonsofthebattertoformindividualpancakesandcookfor1–2minutesuntilgoldenunderneath,thenflipoverandcookforafurther1–2minutes.Removefromthepanandkeepwarm.Repeatwiththeremainingbattertomake12pancakes.

Servesprinkledwiththeremainingblueberries,asqueezeoflemonjuiceanddrizzleofmaplesyrup.

Forlemon&blueberrypots,lightlycrush300g(10oz)blueberriesinabowluntilsomeofthemburst.Stirin500g(1lb)Greekyogurtandthegratedrindof1lemon.Dividebetween4smallglassesorbowlsandsprinklewith1tablespoontoastedflakedalmondstoserve.Caloriesperserving194

chargrilledfruitwithchillisalt


1largemango,peeledandstoned½pineapple,skinremovedandcored2bananas½teaspoondriedchilliflakes1tablespoonseasaltorvanillaseasalt

Cutthemangointo2cm(¾inch)piecesandthepineappleintosmallwedges.Cutthebananasintothickslices.

Threadthefruitonto6metalorpresoakedwoodenskewers,alternatingthefruits.

Mixtogetherthechilliandsaltandsetaside.

Heatagriddlepanoveramediumheat,addtheskewersandcookfor3minutesoneachsideuntilgoldenandcaramelized.Removetheskewersfromthepan,sprinklewiththechillisaltmixandserve.

Forvanillaseasalt,toaccompanytheskewers,scrapetheseedsof1vanillapodintoasmallbowlwith4tablespoonsseasalt.Stirtocombinewellandleavetoinfuseforatleast2hours.Caloriesperservingnegligible

papayawithtumblingberries

Caloriesperserving92(notincludinghoney)Serves4Preparationtime8minutes

2largepapayas125g(4oz)blueberries125g(4oz)raspberries250g(8oz)strawberries,sliced125g(4oz)cherries,pittedclearhoney,totaste(optional)limewedges,toserve

Cutthepapayasinhalf,thenscoopouttheseedsanddiscard.Placeeachhalfonaservingplate.

Mixtogethertheblueberries,raspberries,strawberriesandcherriesinabowlandthenpileintothepapayahalves.Drizzlewithalittlehoney,ifliked,andservewithlimewedges.

Forpapaya&berrysmoothies,peelandhalvethepapayas,removetheseedsandcutintochunks.Placeinafoodprocessororblenderwiththeremainingfruitsand10icecubes.Add500ml(17floz)pureappleorguavajuiceandblenduntilsmooth.Pourinto4glassesandserveimmediately.Caloriesperserving144

pineapple&grapefruitwithmint

Caloriesperserving161Serves4Preparationtime10minutes,pluscoolingCookingtime5minutes

2tablespoonshoneyjuiceof½lime1tablespoonwater2pinkgrapefruit1smallpineapplesmallbunchofmint,leavesonly,shredded4tablespoonsnaturalyogurt,toserve

Placethehoney,limejuiceandmeasurementwaterinasmallsaucepanandslowlybringtoasimmer,thenstir,turnofftheheatandleavetocool.

Segmentthegrapefruitoverabowltocatchthejuices.Removetheskinfromthepineapple,cutintoquartersandremovethecore.Cutintothinslices,addinganyjuicetothegrapefruitjuices.Arrangethefruitonaservingplatter.

Stirthereservedfruitjuicesandthemintintothehoneymixture,thenpouroverthefruit.Servewiththenaturalyogurt.

Forglazedspicedpineapple,mixtogetherthejuiceandgratedrindof1lime,2tablespoonsclearhoneyandacoupleofpinchesofgroundcinnamoninabowl.Peelandcore1pineappleasforPineapple&grapefruitwithmint,thencutinto8wedges.Heat20g(¾oz)butterinafryingpanandcookthepineapplewedgesfor3–4minutes,turningfrequently,untilcaramelized.Pourinthespicedlimesauceandletitbubbleforafewseconds,turningthepineappleinthesauce.Dividebetween4platesandserveeachwith1tablespooncrèmefraîche.Caloriesperserving385

chilliedmelonfoam


2Galiamelonsjuiceof1lime½–1largemildredchilli,deseededandquarteredsmallbunchofcoriander,plusextrasprigstodecorate300ml(½pint)pressedapplejuice

icecubes,toservelimewedges,todecorate(optional)

Cutthemelonsinhalf,scoopoutanddiscardtheseeds,thenscoopthefleshawayfromtheskinandputitintoablenderorfoodprocessorwiththelimejuice,chilliandcoriander,tornintopieces.Addhalftheapplejuiceandblenduntilsmooth.Graduallymixintheremainingjuiceuntilfrothy.

Pourthemelonfoaminto6cupsorglasstumblershalffilledwithiceandserveimmediately,decoratedwithasprigofcorianderandlimewedges,ifliked,beforethefoamytexturelosesitsbubbles.

balsamic&pepperstrawberries


500g(1lb)strawberries,hulledandhalved2tablespoonsbalsamicvinegar1teaspoonfreshlygroundpepper

Placethestrawberriesinabowlandpouroverthevinegar.

Stirwell,toincorporatetheflavours,thenaddthepeppertotaste.Serveimmediately.

apple&peartart


130g(4½oz)riceflour150g(5oz)groundalmonds1tablespoontahini½tablespoonsunfloweroil100ml(3½floz)coldwater4dessertapples,peeled,coredandchopped50g(2oz)pitteddates1½teaspoonsgroundcinnamon2pears,peeled,coredandthinlyslicedjuiceof1lemon

Placethericeflour,groundalmonds,tahiniandoilinafoodprocessorandprocessuntilthemixtureresemblesbreadcrumbs.Withthemotorstillrunning,slowlyaddthemeasurementwaterthoughthefeedertubeuntilthemixturecomestogetherlikepastry.

Linea20cm(8inch)tarttinwiththepastry,usingyourfingerstopushittotheedges.Bakeinapreheatedoven,180°C(350°F),GasMark4,for10–15minutesuntilgolden.

Meanwhile,placetheapples,datesand1teaspoonofthecinnamoninasmallsaucepanwith2tablespoonswaterandcookoveragentleheatuntiltheapplesaresoft.Transfertoafoodprocessororblenderandblendtoapurée,thenspreadoverthebaseofthepastrycase.

Tossthepearsinthelemonjuice,thenarrangetheminaspiralovertheapplemixture.Sprinklewiththeremainingcinnamontoserve.

Forapple&pearfool,peel,coreandchop3dessertapplesand2pears.Placeinasaucepanwith6pitteddates,1teaspoongroundcinnamon,thegratedrindandjuiceof1orangeand150ml(¼pint)water.Cookoveragentleheatuntiltheapplesandpearsaresoft.BlendasforApple&peartartuntilsmoothandleavetocool.Foldinto500g(1lb)low-fatnaturalyogurtandspooninto4glassesorbowls.Chillfor20minutesbeforeserving.Caloriesperserving213


crab&grapefruitsaladsquash,kale&mixedbeansoup

potato&avocadosaladfennelvichyssoise

spinach&fetaquichesspicyfalafelwithmintraita

squash,carrot&mangotagineaubergine&sweetpotatowedgesscallopswrappedinparmaham

onionbhajispoachedeggs&spinach

redbreamwithtomatosaladchillibeefwithspringonions

harissachickenwithtabboulehspicytofu&vegetablestir-fry

thaisteamedfishwasabibeefwithgarlicpakchoi

piripiriswordfishwithtomatosalsaprune&oatloaf

cheesyherbymuffinsbrazilchocolatebrownies

summersmoothietropicalfruitdesserts

pancakeswithfruitcompotegreenfruitsalad

bakedstuffedpears

crab&grapefruitsalad


2tablespoonssesameseeds2pinkgrapefruit3tablespoonsextravirginoliveoil1teaspoonclearhoney1teaspoonDijonmustard350g(11½oz)whitecrabmeat60g(2¼oz)watercress100g(3½oz)mangetoutsmallhandfulofcorianderleavessaltandpepper


Segmentthegrapefruitoverabowltocatchthejuice.

Whisktogether2tablespoonsofthegrapefruitjuicewiththeoliveoil,honeyandmustardinasmallbowl.Seasonwithsaltandpepper.

Mix1tablespoonofthedressingwiththecrabmeat.

Dividethewatercress,mangetout,grapefruitsegmentsandcorianderleavesbetween4platesandtopwiththecrabmeat.

Sprinklewiththetoastedsesameseedsandtheremainingdressingandserve.

Forspicedpottedcrab,mixtogether300g(10oz)crabmeat,100g(3½oz)meltedbutter,½deseededandfinelychoppedredchilli,thejuiceof1lemon,½teaspoongratednutmegandapinchofsaltinabowl,thenpackintoa400g(13oz)jar.Melt75g(3oz)butteruntilitisfoaming.Removefromtheheatandskimoffthescumwithateaspoon.Pourtheclearbutteroverthecrab,topwithabayleafandleavetosetintherefrigeratorfor1hourbeforeservingwithgluten-freecrispbreads,ifliked.Caloriesperserving384(notincludingcrispbreads)

squash,kale&mixedbeansoup

Caloriesperserving243(notincludinggarlicbread)Serves6Preparationtime15minutesCookingtime40minutes

1tablespoonoliveoil1onion,finelychopped2garliccloves,finelychopped1teaspoonsmokedpaprika500g(1lb)butternutsquash,peeled,deseededanddiced2smallcarrots,peeledanddiced500g(1lb)tomatoes,skinned,ifliked,androughlychopped410g(13½oz)canmixedbeans,rinsedanddrained900ml(1½pints)vegetableorchickenstock150ml(¼pint)crèmefraîche100g(3½oz)kale,tornintobite-sizedpiecessaltandpepper

Heattheoilinasaucepan,addtheonionandfrygentlyfor5minutes.Stirinthegarlicandsmokedpaprikaandcookbriefly,thenaddthesquash,carrots,tomatoesandmixedbeans.

Pourinthestock,seasonwithsaltandpepperandbringtotheboil,stirring.Coverandsimmerfor25minutesuntilthevegetablesaretender.

Stirthecrèmefraîcheintothesoup,thenaddthekale,pressingitjustbeneaththesurfaceofthestock.Coverandcookfor5minutesuntilthekalehasjustwilted.Ladleinto6bowlsandservewithwarmgarlicbread,ifliked.

Forcheesysquash,pepper&mixedbeansoup,frytheonioninoilasforSquash,kale&mixedbeansoup,addthegarlic,smokedpaprika,squash,tomatoesandbeans,addingacored,deseededanddicedredpepperinsteadofthecarrot.Pourinthestock,thenadd65g(2½oz)Parmesanrindsandseason.Coverandsimmerfor25minutes.Stirinthecrèmefraîchebutomitthekale.DiscardtheParmesanrinds,ladlethesoupinto6bowlsandtopeachwith15g(½oz)freshlygratedParmesan.Caloriesperserving301

potato&avocadosalad


600g(1¼lb)smallnewpotatoes1avocado1punnetmustardandcressgratedrindof½lemon75g(3oz)rocketleavessaltandpepper

Dressing1tablespoonnoaddedsugarwholegrainmustardjuiceof½lemon2tablespoonsnoaddedsugarmayonnaise

Cookthepotatoesinasaucepanofsaltedboilingwaterfor12–15minutes,oruntiljusttender.Drainwellandplaceinalargesaladbowl.

Halvetheavocado,removethestoneandpeel.Cutthefleshintopieces.Whisktogetherthedressingingredientsinasmallbowl,thenaddtothewarmpotatoes.Mixintheavocadopieces,mustardandcress,lemonrindandrocket.Seasonwell.

Dividethesaladbetween4bowlsorplatesandserve.

Forpotato&sun-driedtomatosalad,cookthepotatoesasforPotato&avocadosalad,drainwellandplaceinalargesaladbowl.Whiletheyarestillwarm,stirin6sliced,drainedsun-driedtomatoesinoil,12slicedpittedolives,2tablespoonspestoand3tablespoonslightcrèmefraîche.Seasonwithplentyofpepper.Caloriesperserving252

fennelvichyssoise

Caloriesperserving209Serves6Preparationtime20minutes,pluschillingCookingtime30minutes

25g(1oz)butter1fennelbulb,about200–250g(7–8oz),greenfeatherytopstrimmedandreserved,bulbroughlychopped4springonions,thicklysliced150g(5oz)potato,diced450ml(¾pint)chickenstock

250ml(8floz)milk150ml(¼pint)doublecreamsaltandpeppericecubes,toserve

Heatthebutterinasaucepan,addthechoppedfennel,springonionsandpotato,tossinthebutter,thencoverandfrygentlyfor10minutes,stirringoccasionally,untilsoftenedbutnotbrowned.

Pourinthestock,seasonandbringtotheboil.Coverandsimmerfor15minutesuntilthevegetablesarejusttenderandstilltingedgreen.

Leavethesouptocoolslightly,thenpuréeinbatchesinablenderorfoodprocessoruntilsmooth.Pourthepuréethroughafinesievebackintothesaucepan,thenpressthecoarserpiecesoffennelthroughthesieveusingthebackofaladle.Mixinthemilkandcream,thentasteandadjusttheseasoningifneeded.Chillwell.

Ladlethesoupinto6smallbowlsorcupshalffilledwithiceandgarnishwiththereservedgreenfeatherytops,snippedintosmallpieces.

Forclassicvichyssoise,omitthefennelandspringonionsandadd375g(12oz)trimmed,cleanedandslicedleeks.Stirhalfthecreamintothesoupandswirltherestthroughthebowlsbeforeserving.Garnishwithasprinklingofafewsnippedchives.Caloriesperserving215

spinach&fetaquiches


400g(13oz)spinach6largeeggs100ml(3½floz)milk2tablespoonsgratedParmesancheese2tablespoonschoppedchives100g(3½oz)fetacheese,cubedorcrumbled8cherrytomatoes,halved

saltandpeppercrispgreensalad,toserve

Placethespinachinasieveandpouroverboilingwatertowilt.Squeezeoutanyexcessliquid.Line8holesofamuffintinwith15cm(6inch)squaresofgreaseproofpaper.

Beattogethertheeggs,milk,Parmesan,chivesandfetainajugandseasonwithsaltandpepper.

Dividethespinachbetweenthemuffincases,thenpourintheeggmixture.Topeachonewith2tomatohalves.

Bakeinapreheatedoven,180°C(350°F),GasMark4,for12–15minutesuntiljustset.Servewithacrispgreensalad.

Forspinach&fetafrittata,whisk7largeeggsinabowlandseasonwithsaltandpepper.Heat1tablespoonoliveoilinafryingpan,add4slicedspringonionsandcookfor2–3minutes.Add150g(5oz)spinachandtossinthehotoiltowilt.Addtothebeateneggsandmixwell.Crumblein200g(7oz)fetacheese.Heat1tablespoonoliveoilinthefryingpan,pourintheeggmixtureandcookoveramediumheatuntilnearlyset,thenplaceunderapreheatedhotgrilluntilcookedandgoldenontop.Servecutinto4wedges.Caloriesperserving345

spicyfalafelwithmintraita


2tablespoonsgroundnutoil1smallonion,finelydiced2garliccloves,crushed400g(13oz)canchickpeas,rinsedanddrained1teaspoongroundcumin½teaspoongroundcoriandersmallhandfulofcoriander,choppedsmallhandfulofparsley,choppedsaltandpepper

Raita300g(10oz)naturalyogurt½cucumber,gratedsmallhandfulofmint,chopped

Heat1tablespoonoftheoilinafryingpan,addtheonionandgarlicandfryfor4–5minutesuntilsoftened.

Transfertheonionandgarlictoafoodprocessororblender,addthechickpeas,spicesandsaltandpepper,thenprocesstoacoarsemixture.Addtheherbsandpulseuntilcombined.Chillfor30minutes.

Meanwhile,maketheraita.Mixtogethertheyogurt,cucumberandmintinabowl.Coverandchill.

Rollthechickpeamixtureintoabout32balls,thenflattentomakesmallpatties.Heattheremainingoilinafryingpan,addthepatties,inbatchesifnecessary,andfryfor3minutesoneachsideuntilgoldenandfirm.Servewiththeraita.

Forchickpea&mintsoup,heat1tablespoonoliveoilinafryingpan,add1choppedonion,2choppedcelerysticksand2choppedgarlicclovesandcookfor4–5minutesuntilsoftened.Addarinsedanddrained400g(13oz)canchickpeas,1choppedbunchofmint,½teaspoongroundcumin,1tablespoontahiniand750ml(1¼pints)vegetablestock.Bringtotheboil,thenreducetheheatandsimmerfor30minutes.Season,thenmashlightlywithapotatomasher.Ladleinto4bowlsandserveeachtoppedwith40g(1½oz)low-fatnaturalyogurt.Caloriesperserving192

squash,carrot&mangotagine

Caloriesperserving232(notincludingcouscous)Serves4Preparationtime15minutesCookingtime35–40minutes

2tablespoonsoliveoil1largeonion,cutintolargechunks3garliccloves,finelychopped1butternutsquash,about875g(1¾lb)intotal,peeled,deseededandcubed2smallcarrots,peeledandcutintothickbatons1cm(½inch)cinnamonstick

½teaspoonturmeric¼teaspooncayennepepper(optional)½teaspoongroundcumin1teaspoonpaprikapinchofsaffronthreads1tablespoontomatopurée750ml(1¼pints)hotvegetablestock1mango,peeled,stonedandcutinto2.5cm(1inch)chunkssaltandpepper

2tablespoonschoppedcoriander,togarnish

Heattheoilinalarge,heavy-basedsaucepanoveramediumheat,addtheonionandcookfor5minutesoruntilbeginningtosoften.Addthegarlic,butternutsquash,carrotsandspicesandfrygentlyforafurther5minutes.

Stirinthetomatopurée,thenpourinthestockandseasonwithsaltandpeppertotaste.Coverandsimmergentlyfor20–25minutesoruntilthevegetablesaretender.Stirinthemangoandsimmergentlyforafurther5minutes.

Ladlethetagineintoservingbowls,sprinklewiththecorianderandservewithsteamedcouscous,ifliked.

Forspicysquash&carrotsoup,makethetagineasforSquash,carrot&mangotagine,addinganextra250ml(8floz)vegetablestock.Oncethevegetablesaretender,placeinablenderorfoodprocessorandblenduntilsmooth.Ladleintobowlsandservescatteredwiththechoppedcoriander.Caloriesperserving237

aubergine&sweetpotatowedges

Caloriesperserving238Serves4Preparationtime15minutesCookingtime1hour

2largeaubergines,about375g(12oz)each4tablespoonsbrownmisopaste

850ml(1½pints)boilingwater2tablespoonssunfloweroil5cm(2inch)pieceoffreshrootginger,grated2garliccloves,crushed625g(1¼lb)sweetpotatoes,cutintowedges12springonions,thicklysliceddiagonallybunchofparsley,chopped

salt

Peeltheauberginesusingapotatopeelerandroughlyspreadthemisopasteovertheflesh,thenplacein2mediumroastingtins.Pour250ml(8floz)ofthemeasurementwaterintoeachtin,thenadd1tablespoonoftheoil,thegingerandgarlic.Sprinklewithsalt.

Placethesweetpotatoesinaseparateroastingtinanddrizzlewiththeremainingoil.

Roasttheauberginesandsweetpotatoesinapreheatedoven,180°C(350°F),GasMark4,for30minutes,thenpour125ml(4floz)ofthemeasurementwaterintoeachauberginetinandroastforafurther20minutes.Repeat,addinganother50ml(2floz)measurementwatertoeachauberginetin,dividethespringonionsbetweenthemandroastforafurther10minutesuntiltheaubergineissoftinthecentreandthesweetpotatoesaretender.

Sprinklethesweetpotatoeswiththechoppedparsleyandcuttheauberginesintothick‘steaks’.Servetheauberginesontopofthesweetpotatoeswiththemisojuicefromthetinsdrizzledover.

scallopswrappedinparmaham


6slicesofParmaham12cleanedkingscallops,coralsremoved(optional)4longrosemarysprigs1tablespoonoliveoilgreensaladleavessaltandpepper

Dressing4tablespoonslemonjuice,plusextratoserve1garlicclove,crushed1tablespoonwhitewinevinegar

3tablespoonsoliveoil1teaspoonDijonmustard

CuttheslicesofParmahaminhalfhorizontally.Wraphalfaslicearoundtheoutsideofeachscallop.

Thread3ofthescallopsontoametalskewer,alternatingwiththecorals,ifusing.Oncetheholeshavebeenmadeineachscallop,removethemetalskewersandstriptherosemarysprigsoftheirleaves,leavingjustatuftattheend.Threadthescallopsontotherosemaryskewers.

Seasonthescallopswithpepperonly.Drizzlethescallopswiththeoilandcookonahotbarbecuefor2minutesoneachsideuntilcookedthrough.

Placethedressingingredientsinabowlandwhisktogether.Seasontotastewithsaltandpepper.Usetodressthesaladleavesandservewiththescallops,seasonedwithasqueezeoflemonjuice.

Forscallop,chorizo&redpepperskewers,thread1chopped10g(⅓oz)sliceofchorizosausage,1redpepper,cored,deseededandcutintochunks,and2cleanedscallopsontoeachof4presoakedbambooskewers.Seasonwithsaltandpepper,thenplaceonahotbarbecuefor5minutes,turningoccasionally,untilthechorizoandscallopsarecooked.ServewiththedressedsaladasforScallopswrappedinparmaham.Caloriesperserving238

onionbhajis


225g(7½oz)onions,thinlysliced115g(4oz)gramflour2teaspoonscuminseeds1teaspoongroundcoriander½teaspoonturmeric1greenchilli,deseededandfinelychopped8tablespoonswatervegetableoil,forfrying

Mixtogetheralltheingredientsexceptthewaterandoilinabowl.Stirinenoughofthemeasurementwatertobindtheingredientstogetherandmakeathickbatter.

Half-filladeepsaucepanwithvegetableoilandheatto180–190°C(350–375°F),oruntilacubeofbreadbrownsin30seconds.Carefullylowertablespoonsofthemixtureintotheoil,inbatchesifnecessary,andcookfor3–4minutes,turninguntilallsidesaregolden.Removewithaslottedspoonanddrainonkitchenpaper.

Foronionsoup,heat1tablespoonoliveoiland20g(¾oz)butterinasaucepan,add675g(1½lb)slicedonions,thencoverwithapieceofgreaseproofpaperandcookoveralowheatfor40minutesuntiltheyaredark–donotletthemstick.Pourin125ml(4floz)redwineandbringtotheboil.Stirin2tablespoonsgramflourand1.5litres(2½pints)beefstock,seasonwellandsimmerfor30minutes.Caloriesperserving195

poachedeggs&spinach

Caloriesperserving217(notincludingbutter)Serves4Preparationtime5minutesCookingtime8–10minutes

2tablespoonsbalsamicvinegar4stripsofcherrytomatoesonthevine,about6tomatoesoneachsmallbunchofbasil,leavesonly1tablespoondistilledvinegar4largeeggs4thickslicesofwholemealbread100g(3½oz)babyleafspinachsaltandpepper

Pourthebalsamicvinegarintoasmallpanandbubbleuntilreducedbyhalfanditformssyrupyglaze.Setaside.

Laythecherrytomatovinesinanovenproofdish,drizzlewiththebalsamicglaze,scatterwiththebasilleavesandseasonwithsaltandpepper.Placeinapreheatedoven,180°C(350°F),GasMark4,for8–10minutes,oruntilthetomatoesbegintocollapse.

Meanwhile,bringalargesaucepanofwatertoagentlesimmer,addthedistilledvinegarandstirwithalargespoontocreateaswirl.Carefullybreak2eggsintothewaterandcookfor3minutes.Removewithaslottedspoonandkeepwarm.Repeatwiththeremainingeggs.

Toastthewholemealbreadandbutterlightly,ifliked.

Heapthespinachonto4servingplatesandtopeachplatewithapoachedegg.Arrangethevinetomatoesontheplates,drizzledwithanycookingjuices.Serveimmediatelywiththewholemealtoast,cutintofingers.

Forspinach,egg&cresssalad,gentlylowertheunshelledeggsintoasaucepanofsimmeringwater.Cookfor7–8minutes,thencoolquicklyundercoldrunningwater.Mixtogether2tablespoonsoliveoiland2tablespoonsbalsamicvinegarinasmallbowl.Shelltheeggsandslicethickly.Arrangetheeggslicesoverthebabyspinachleavesandhalvedcherrytomatoes.Scatterwith20g(¾oz)saladcressanddrizzlewiththedressing.Serveimmediately.Caloriesperserving210

redbreamwithtomatosalad


3tablespoonsoliveoil4tablespoonschoppedcoriander2garliccloves,crushed1teaspooncorianderseeds,crushedjuiceof½lemon1greenchilli,deseededandfinelydiced4redbreamfillets,about150g(5oz)each

Tomatosalad1tablespoonwalnuts4plumtomatoes,chopped1tablespoonoliveoil1tablespoonchoppedcoriander

Heatanonstickfryingpanoveramedium-lowheatanddry-frythewalnutsfor3–4minutes,stirringfrequently,untilgoldenandtoasted.Setaside.

Makethespicydressingforthefish.Mixtogethertheoil,choppedcoriander,garlic,corianderseeds,lemonjuiceandchilliinabowl,thenbrushthespicemixtureoverbothsidesofthefishfillets.

Lineabakingsheetwithfoilandplacethefillets,skinsidedown,onthefoil.Cookunderapreheatedhotgrillfor3–4minutesoneachsideuntilcookedthrough.

Meanwhile,makethetomatosalad.Mixtogetherthetomatoes,toastedwalnuts,oilandchoppedcorianderinabowl.

Servethefishwiththetomatosalad.

Forwholebakedseabream,divide4choppedgarliccloves,2slicedredchillies,1trimmed,cleanedandslicedleek,4tablespoonschoppedparsleyand2slicedlemonsbetweenthecavitiesof2guttedandcleanedwholeseabream.Placeinalargebakingtrayanddrizzlewith200ml(7floz)whitewineand50ml(2floz)oliveoil.Coverwithfoilandplaceinapreheatedoven,200°C(400°F),GasMark6,for10–15minutesuntilthefisharecookedthrough.Dividethefishbetween4platesandservewithsteamedgreenvegetables.Caloriesperserving258

chillibeefwithspringonions


3tablespoonsnoaddedsugaroystersauce2tablespoonsnoaddedsugarShaoxingricewine2teaspoonsdriedchilliflakesor2driedredchillies,halved100ml(3½floz)beefstock,cooled1teaspoonclearhoney1tablespooncornflourlow-caloriecookingspray500g(1lb)leanrumpsteak,verythinlysliced12springonions,diagonallycutinto3.5cm(1½inch)pieces

Mixtogethertheoystersauce,ricewine,chilli,stock,honeyandcornflourinasmallbowluntilsmooth.

Sprayalargenonstickwokorfryingpanwithcookingsprayandheatoverahighheatuntilsmokinghot.

Addthesteakandstir-fryfor3–4minutesuntilbrownedandsealed.Stirintheoystersaucemixture,thenaddthespringonionsandcontinuecooking,stirringfrequently,for10minutes,oruntilthesteakistender.

Forchicken,chilli&vegetablestir-fry,followtherecipeforChillibeefwithspringonions,replacingthebeefwith500g(1lb)minichickenfillets,cutinhalflengthways,andadding1smallfinelyjuliennedcarrotand100g(3½oz)mangetout,thinlyslicedlengthways,insteadofthespringonions.Caloriesperserving202

harissachickenwithtabbouleh


4boneless,skinlesschickenbreasts,about150g(5oz)each2teaspoonsnoaddedsugarharissapaste

1teaspoonoliveoil1teaspoondriedoregano250g(8oz)cherrytomatoes75g(3oz)pittedblackolives75g(3oz)quinoabunchofparsley,choppedbunchofcoriander,choppedbunchofmint,chopped

1preservedlemon,diced

Placethechickenbreastsinaroastingtin.Mixtogethertheharissa,oilandoreganoinabowl,thenrubthemixturealloverthechickenbreasts.

Coverwithfoilandroastinapreheatedoven,200°C(400°F),GasMark6,for15–16minutes.Removethefoil,addthetomatoesandolivesandreturntotheovenforafurther10–12minutes,oruntilthechickeniscookedthrough.

Meanwhile,cookthequinoainasaucepanofboilingwateraccordingtothepacketinstructions,thendrainandmixwiththechoppedherbsandpreservedlemon.

Slicethechickenandservewiththetabbouleh,thetomatoesandolivesandanyjuicesfromthetin.

Forharissachickensoup,heat1tablespoonoliveoilinafryingpan,add1choppedonion,2peeledandchoppedcarrotsand1choppedgarliccloveandcookfor4–5minutesuntilsoftened.Stirin3teaspoonsharissapasteandcookforafurther1minute.Stirina400g(13oz)canchoppedtomatoes,arinsedanddrained400g(13oz)canchickpeasand1litre(1¾pints)chickenstock.Bringtotheboil,thenreducetheheatandsimmerfor15minutes.Stirin100g(3½oz)shreddedready-cookedchickenand50g(2oz)choppedready-to-eatdriedapricotsandcookfor10minutes.Servesprinkledwith1tablespoonchoppedparsley.Caloriesperserving232

spicytofu&vegetablestir-fry

Caloriesperserving293(notincludingrice)Serves4Preparationtime10minutesCookingtime6minutes

4tablespoonsvegetableoil6springonions,finelysliced2redchillies,thinlysliced2.5cm(1in)pieceoffreshrootginger,peeledandfinelychopped4garliccloves,finelysliced1teaspooncrushedSzechuanpeppercorns

250g(8oz)firmtofu,cutinto2.5cm(1in)cubes200g(7oz)mangetout,halved150g(5oz)babysweetcorn,halvedlengthways250g(8oz)pakchoi,chopped300g(10oz)beansprouts

2tablespoonslightsoysauce2tablespoonsnoaddedsugarShaoxingricewine4teaspoonssesameoilsalt

Heat2tablespoonsofthevegetableoilinawokordeepfryingpan,addthespringonions,chillies,ginger,garlic,peppercornsandapinchofsalt.Fryfor1minute,thenaddthetofuandstir-fryforafurther2minutes.Transfertoaplate.

Heattheremainingvegetableoilinthepanandstir-frythemangetout,sweetcorn,pakchoiandbeansproutsforafewminutes,untilstartingtowilt,thenaddthesoysauceandricewine.

Returnthetofumixturetothewokorpanandtosseverythingtogether.Drizzlewiththesesameoilandservewithbrownrice,ifliked.

thaisteamedfish


4troutfillets,about150g(5oz)each5cm(2inch)pieceoffreshrootginger,peeledandchopped2garliccloves,chopped

2redchillies,deseededandfinelychopped8springonions,slicedgratedrindandjuiceof2limes4pakchoi,quartered4tablespoonssoysauce

Lay2piecesoflargefoilonaworksurface.Place2troutfilletsoneachpieceoffoil,thendividetheginger,garlic,chillies,springonionsandlimerindbetweenthem.Drizzleoverthelimejuice.

Scatterthepakchoiaroundandontopofthefish,thenpouroverthesoysauce.Looselysealthefoiltoformparcels,leavingenoughspaceforsteamtocirculateasthefishcooks.

Transfertheparcelstoasteamerandcookfor15minutes,oruntilthefishiscookedthrough.

Opentheparcelscarefully,thenservethefishandpakchoidrizzledwiththejuices.

ForThaifishcurry,cook1tablespoonnoaddedsugarredThaicurrypasteinawokfor1minute,add1slicedonionandcookfor4–5minutesuntilsoftened.Pourina400ml(14floz)cancoconutmilkandbringtotheboil,thenadd500g(1lb)skinlesssalmonfillets,cutintochunks,and200g(7oz)trimmedandchoppedgreenbeans,reducetheheatandsimmerfor5minutesuntilthefishiscookedandthebeansaretender.Scatterwith1tablespoonchoppedcorianderandservewithbrownrice,ifliked.Caloriesperserving448(notincludingrice)

wasabibeefwithgarlicpakchoi


1tablespoonsesameseeds2tablespoonsoliveoil2teaspoonsnoaddedsugarwasabipaste4sirloinsteaks,about150g(5oz)each200g(7oz)pakchoi,cutlengthwaysinto8pieces5garliccloves,finelychopped½redchilli,deseededandfinelydiced1tablespoonsoysauce


Mix1tablespoonoftheoilwiththewasabipasteinasmallbowl,thenbrushoverthesteaks.

Heatagriddlepantoveryhot,addthesteaksandcookfor3–4minutesoneachsidedependingonhowrareyoulikeyoursteak.Leavetorestfor5minutes.

Meanwhile,tossthepakchoiintheremainingoilwiththegarlic,chilliandsoysauce,thencookinthegriddlepanfor2–3minutesuntilwilted.

Slicethesteaks,thenservewiththepakchoi,sprinkledwiththetoastedsesameseeds.

Forbeef&pakchoistir-fry,heat1tablespoonsunfloweroilinawokorfryingpanandcook300g(10oz)slicedsirloinsteakfor3–4minutesuntilbrowned,thenremovefromthepan.Add300g(10oz)broccoliflorets,300g(10oz)sugarsnappeas,4slicedspringonions,2choppedgarliccloves,20g(¾oz)peeledandchoppedfreshrootginger,3quarteredpakchoiandasplashofwatertothepanandstir-fryfor6–7minutesuntilthevegetablessoften.Returnthebeeftothepanandheatthrough.Servewithasprinklingofsoysauce.Caloriesperserving203

piripiriswordfishwithtomatosalsa

Caloriesperserving294Serves4Preparationtime10minutes,plusmarinatingCookingtime11–16minutes

2tablespoonsnoaddedsugarpiripiriseasoning2tablespoonsoliveoil4swordfishsteaks,about200g(7oz)each6ripeplumtomatoes,halved

1tablespoonfinelychoppedparsley1tablespoonfinelychoppedbasil1greenchilli,deseededandfinelychoppedgratedrindof1lemon,plusalittlejuicesaltandpepper

lemonwedges,toserve

Mixthepiripiriseasoningwith1tablespoonoftheoilandrubitovertheswordfishsteaks.Coverandleavetomarinateintherefrigeratorfor30minutes.

Placethetomatoesonahotbarbecueandcookforabout5–8minutesuntilblackenedslightlyandsoft.Leavetocoolslightly,thenroughlychopandtransfertoabowl.Stirintheparsley,basil,chilliandlemonrind.Addalittlelemonjuiceandtheremainingoilandseasonwithsaltandpepper.

Cookthemarinatedswordfishonthebarbecuefor3–4minutesoneachside,oruntilcookedthrough.Servewiththetomatosalsaandlemonwedges.

Forbarbecuedpepperrelish,toserveasanalternativeaccompaniment,core,deseedandchop1red,1yellowand1orangepepperintolargechunks.Rubthepepperswith1tablespoonoliveoilmixedwith1tablespoonnoaddedsugarpiripiriseasoning.Placethepeppersonahotbarbecueandcookuntiltheyhaveblackenedslightlyandbecomereallysoft,thenremove,chopthechunksintosmallerpiecesandmixwith2tablespoonsoliveoil,alittlelimejuice,1tablespoonchoppedcorianderand1deseededandfinelychoppedredchilli.Seasonwithsaltandpepper.Caloriesperserving128

prune&oatloaf

Caloriesperslice251Makes10slicesPreparationtime10minutesCookingtime40–45minutes

50g(2oz)coconutoil,gratedorfinelychopped,plusextraforgreasing275g(9oz)pittedprunes,chopped100g(3½oz)rolledoats

1½teaspoonsbicarbonateofsoda125ml(4floz)boilingwater2eggs150g(5oz)good-flavouredclearhoney175g(6oz)wholemealflour¼teaspoongroundcinnamon

Greasea1kg(2lb)loaftinwithcoconutoilandlinethebasewithnonstickbakingpaper.

Placetheprunes,oats,bicarbonateofsodaandcoconutoilinaheatproofbowl,pouroverthemeasurementwaterandleavetostand.

Meanwhile,whisktogethertheeggsandhoneyinaseparatebowluntilwellcombined,thenfoldintheflourandcinnamon.Addthepruneandoatmixtureandmixwell.

Spoonthemixtureintothepreparedtinandbakeinapreheatedoven,180°C(350°F),GasMark4,for40–45minutesuntilaskewerinsertedinthecentrecomesoutclean.Coverthetopwithfoilifitstartstobrowntooquickly.

Turnoutontoawirerackandleavetocool,beforecuttinginto10slicestoserve.

Forprune&cinnamonporridge,place200g(7oz)rolledoats,100g(3½oz)choppedpittedprunes,¼teaspoongroundcinnamon,1tablespooncoconutoiland1.5litres(2½pints)milkorwaterinasaucepanandbringtotheboil,thenreducetheheatandsimmerfor4–5minutes,stirringoccasionally,untilthickandcreamy.Toserve,pourinto6bowlsanddrizzleeachwith1tablespoonhoney.Caloriesperserving373

cheesyherbymuffins

Caloriespermuffin281Makes8Preparationtime5minutesCookingtime20minutes

175g(6oz)Gruyèrecheese,grated3springonions,finelysliced1teaspoonthymeleaves

1tablespoonchoppedparsley100g(3½oz)riceflour½teaspoongluten-freebakingpowder150g(5oz)freshgluten-freebreadcrumbs1teaspoonnoaddedsugarEnglishmustard3eggs,beaten50g(2oz)butter,melted4tablespoonsmilk

Line8holesofamuffintinwithpapermuffincases.

Mixtogetheralltheingredientsinalargebowluntiljustcombinedandspoonthemixtureintothemuffincases.

Placeinapreheatedoven,190°C(375°F),GasMark5,for20minutes,oruntilgoldenandjustfirmtothetouch.Removefromtheovenandservewarm.

brazilchocolatebrownies

Caloriesperbrownie289Makes12Preparationtime10minutes,pluscoolingCookingtime40–45minutes

100g(3½oz)coconutoil,plusextraforgreasing125g(4oz)plaindarknoaddedsugarchocolate,brokenintopieces100ml(3½oz)milk

175g(6oz)honey50g(2oz)cocoapowder3eggs150g(5oz)wholemealspeltflour1teaspoonbakingpowder30g(3¼oz)Brazilnuts,roughlychopped

Greasea18x18cm(7x7inch)bakingtinandlinewithnonstickbakingpaper.

Placethecoconutoil,chocolate,milkandhoneyinasaucepanandheatverygently,stirring,untilmelted.Removefromtheheatandstirinthecocoapowder,thenleavetocoolforafewminutes.

Beatintheeggs,thenfoldintheflour,bakingpowderandBrazilnuts.Pourthemixtureintothepreparedtin.

Bakeinapreheatedoven,190°C(375°F),GasMark5,for35–40minutesuntiljustset.Leavetocoolinthetinfor15minutes,thentransfertoawirerackandleavetocoolcompletely.Cutinto12squarestoserve.

Forchocolateavocadomousse,placethefleshof2largeavocados,2tablespoonscocoapowder,3tablespoonsmaplesyrup,2tablespoonscoconutcreaminafoodprocessororblenderandblenduntilsmooth.Add150g(5oz)meltedplaindarknoaddedsugarchocolateandblendagain.Spooninto4smallbowlsorglassesandservewithfreshraspberries.Caloriesperserving434

summersmoothie

Caloriesperserving276Serves1Preparationtime5minutes,plussoaking

1tablespoongojiberries3pitteddates2tablespoonsalmondmilk100g(3½oz)raspberries,plusextratodecorate75g(3oz)strawberries,hulled1tablespoonclearhoney

3tablespoonsnaturalyogurt100ml(3½floz)coconutwater

Placethegojiberriesanddatesinabowl,pouroverthealmondmilkandleavetosoakintherefrigeratorfor3hours,orpreferablyovernight.

Transferthegojiberrymixturetoablenderorfoodprocessor,addalltheremainingingredientsandblenduntilsmooth,addingalittlemorecoconutwatertoloosenifneeded.

Pourintoaglass,decoratewithafewextraraspberriesandserve.

Forsummerfruitdessert,tosstogether75g(3oz)hulledandhalvedstrawberries,50g(2oz)raspberries,50g(2oz)blueberriesand2tablespoonschoppedmintinaservingbowl.Servewith40g(1½oz)naturalyogurt.Caloriesperserving90

tropicalfruitdesserts


4bananas,slicedgratedrindandjuiceof1orange700g(1½lb)naturalyogurt2mangoes,peeled,stonedandchopped6passionfruit,halved

Placethebananasinalargebowlandtosswiththeorangerindandjuice.Spooninto4glassesorbowls.

Topwithhalftheyogurt,thenaddthemangochunks.Dividetheremainingyogurtevenlybetweentheglasses.

Spoonoverthepulpofthepassionfruitandserve.

Forbananasplits,bake4unpeeledbananasinapreheatedoven,200°C(400°F),GasMark6,for30minutesuntiltheskinsareblack.Halvelengthwaysandtopeachonewith1tablespoonnaturalyogurt,1tablespoonchoppedpistachiosandadrizzleofhoney.Caloriesperserving250

pancakeswithfruitcompote


100g(3½oz)buckwheatflour,sifted½teaspoongroundcinnamon1largeegg,beaten150ml(¼pint)milk2teaspoonsvegetableoil4tablespoonsnaturalyogurt,toserve

Compote2dessertapples,peeled,coredandchopped2pears,peeled,coredandchopped100g(3½oz)blueberries

gratedrindandjuiceof1orange2–3tablespoonswater

Placetheflourandhalfthecinnamoninabowlandmakeawellinthecentre.Graduallywhiskintheeggandmilktoformasmoothbatter.Chillfor30minutes.

Heatalittleoftheoilinafryingpanandpouraladlefulofthebatterintothepan,swirlingitaroundtocoverthebase.Cookuntilbubblesappearonthesurface,thenloosentheedgesandturnoverwithapaletteknifeorspatulaandcookforafurther1minuteuntilgolden.Removefromthepanandkeepwarm.Repeatwiththeremainingoilandbattertomake8pancakes.

Meanwhile,makethefruitcompote.Placealltheingredientsinasmallsaucepanandsimmerfor10minutesuntilsoftened.Keepwarm.

Servethepancakeswiththefruitcompote,toppedwithyogurtandsprinkledwiththeremainingcinnamon.

Forcinnamonfruitsalad,mixtogether2peeled,coredandchoppeddessertapplesand2peeled,coredandchoppedpearsinabowlwith100g(3½oz)blueberries,1peeled,stonedandchoppedmangoand2peeledandslicedkiwifruit.Pourthejuiceof2orangesoverthefruit,sprinklewith1teaspoongroundcinnamonandtosstogether.Leavetostandfor20–30minutes.Spooninto4bowlsandserveeachwith1tablespoonnaturalyogurt.Caloriesperserving168

greenfruitsalad


300g(10oz)seedlessgreengrapes,halved4kiwifruit,peeled,quarteredandsliced2ripepears,peeled,coredandsliced4passionfruit,halved

4tablespoonsconcentratednoaddedsugarelderflowercordial4tablespoonswater300g(10oz)Greekyogurt2tablespoonsclearhoney

Putthegrapes,kiwifruitandpearsinabowl.Usingateaspoon,scooptheseedsfrom3ofthepassionfruitintothebowl.Mix2tablespoonsofthecordialwiththemeasurementwateranddrizzleoverthesalad.Gentlytosstogetherandspooninto6glasses.

Stirtheremainingundilutedcordialintotheyogurt,thenmixinthehoney.Spoonintotheglasses.Decoratewiththeremainingpassionfruitseedsandserve.

Forrubyfruitsalad,mix300g(10oz)halvedseedlessredgrapeswith150g(5oz)freshraspberriesand150g(5oz)slicedstrawberries.Sprinklewiththeseedsfrom½pomegranate,thendrizzlewith6tablespoonsnoaddedsugarredgrapejuice.Mixtheyogurtwithhoneyonly,thenspoonoverthefruitsalad.Decoratewithafewextrapomegranateseeds.Caloriesperserving209

bakedstuffedpears


4pears,halvedandcored100g(3½oz)pitteddates,chopped1tablespoonsesameseeds½teaspoongroundcinnamon2tablespoonsmaplesyrupgratedrindandjuiceof1orange4tablespoonsnaturalyogurt

Placeonehalfofeachofthepearsinanovenproofdishandsprinkleeachonewiththedates,sesameseeds,cinnamon,maplesyrupandorangejuice.

Topwiththeremainingpearhalves,coverthedishwithfoilandbakeinapreheatedoven,180°C(350°F),GasMark4,for35–40minutesuntilthepearsaretender.

Stirtogethertheorangerindandyogurtinasmallbowl,thenservewiththebakedpears.

Forstickychocolatepears,halve4pears,scoopoutthecoresandplaceinabakingtin.Sprinkleeachhalfwith¼tablespooncocoanibs,½teaspoonhoneyand1teaspoongroundalmonds.Squeezeoverthejuiceof1orange,coverwithfoilandcookasforBakedstuffedpearsfor30minutes,oruntiltender.Caloriesperserving267


butternut&parmahamsaladgriddledsummerchickensaladcorn,tomato&blackbeansalad

roastedbeetrootsoupbeeryoxtail&butterbeansoupherbysmokedsalmonomelettes

beef&pakchoistir-frycrustedsalmonwithtomatosalsa

mixedbean&tomatochillispicedyogurtchicken

searedtunawithlimecrustroastedfennelporkchops

coconutfishcurrylambwithauberginedressing

spicedmackerelfilletsbean,chorizo&spinachstew

snapperwithcarrots&carawayspinachomelettearnoldbennett

lemon&sagedoversoleroastporkloinwithcreamyveg

codsaltimbocca

wildricejambalayapumpkin&goats’cheesebake

porkwithpecans&apricotsapricot&almondcake

mapleapplecakeroastedrhubarbwithcoconutrice

banana&buttermilkpancakes

butternut&parmahamsalad


1kg(2lb)butternutsquash,peeled,deseededandcutintochunks2redonions,cutintowedges

2tablespoonspumpkinseeds1tablespoonoliveoil175g(6oz)asparagustips12slicesofParmaham2tablespoonsextravirginoliveoil1tablespoonbalsamicvinegar2chicorybulbs,leavesseparatedsaltandpepper

Placethebutternutsquashandonionsinaroastingtin,sprinkleinthepumpkinseedsandtosswiththeoliveoilandsomesaltandpepper.

Roastinapreheatedoven,200°C(400°F),GasMark6,for22minutesuntilstartingtocaramelize,thentossintheasparagustipsandroastforafurther5minutes.

Meanwhile,placetheParmahamunderapreheatedhotgrillfor4–5minutesuntilcrisp.

Makethedressing.Whisktogethertheextravirginoliveoilandvinegarinasmallbowl.

Dividethechicoryleavesbetween4platesandtopwiththeroastedvegetablesandParmaham.Drizzlewiththedressingandserve.

griddledsummerchickensalad


4boneless,skinlesschickenbreasts,about125g(4oz)each2smallredonions2redpeppers,cored,deseededandcutintoflatpiecesbunchofasparagus,about150g(5oz),trimmed200g(7oz)cookednewpotatoes,halvedbunchofbasil5tablespoonsoliveoil2tablespoonsbalsamicvinegarsaltandpepper

Heatagriddlepanorfryingpan,addthechickenbreastsandcookfor8–10minutesoneachsideuntilcookedthrough.Removefromthepanandcutintochunks.

Cuttheredonionsintowedges,keepingtherootendsintacttoholdthewedgestogether.Placeinthepanandcookfor5minutesoneachside.Removefromthepanandsetaside.

Placetheflatpiecesofredpepperinthepanandcookfor8minutesontheskinsideonly,sothattheskinsarecharredandblistered.Removeandsetaside,thencooktheasparagusinthepanfor6minutes,turningfrequently.

Putthecookedpotatoesinalargebowl.Tearthebasil,reservingafewleavesforgarnish,andaddtothebowl,togetherwiththechickenandallthevegetables.Addtheoliveoil,balsamicvinegarandseasoning.Tossthesaladandgarnishwiththereservedbasilleaves.

Forsummerchickenwraps,omitthepotatoesandmaketherecipeasforGriddledsummerchickensalad.Warm4softwhole-wheattortillasasdirectedonthepacket,thenspreadwith175g(6oz)reduced-fathummus.Tossthegriddledchicken,cutintostrips,andvegetableswith2tablespoonsoliveoil,thebalsamicvinegarasforGriddledsummerchickensaladandreservedbasilleaves.Dividebetweenthetortillas,thenrolluptightlyandservecutinhalfwhilethechickenisstillwarm.Caloriesperserving499

corn,tomato&blackbeansalad


4corncobs,leavesandfibresremoved250g(8oz)cherrytomatoes,halved400g(13oz)canblackbeans,rinsedanddrained1redonion,finelydiced

1avocado,peeled,stonedanddicedsmallbunchofcoriander,roughlychoppedjuiceof1lime

2tablespoonsrapeseedoil2–3dropsofTabascosauce

Cookthecorncobsinasaucepanofboilingwaterfor7–10minutes.Coolbrieflyundercoldrunningwater,thenscrapeoffthekernelswithaknife.

Putthekernelsinalargebowlwiththetomatoes,blackbeans,onionandavocadoandmixwiththecoriander.

Whisktogetherthelimejuice,oilandTabascoinasmallbowl.

Drizzlethedressingoverthesalad,stircarefullytocombineandserveimmediately.

Forchilliprawnswithcorn&blackbeansalad,makethesaladasforCorn,tomato&blackbeansalad.Heat1½tablespoonsvegetableoilinawokorlargefryingpanoverahighheat,add24rawpeeledandbutterfliedprawnswiththetailsonandstir-fryfor1minute,thenadd2finelychoppedgarlicclovesand2deseededandfinelychoppedlongredchillies.Fryforafurther2minutesuntiltheprawnsturnpinkandarejustcookedthrough.Stirthrough3tablespoonschoppedcoriander.Servetheprawnsonthesalad,garnishedwithextracorianderleavesandlimewedges.Caloriesperserving464

roastedbeetrootsoup

Caloriesperserving360Serves4Preparationtime15minutesCookingtime1hour5minutes

600g(1¼lb)rawbeetroot500g(1lb)potatoes,peeledandchopped1tablespoonpumpkinseeds

400ml(14floz)cancoconutmilkjuiceof1lemon2teaspoonsgroundcoriander2teaspoonsdriedchilliflakes1teaspoongroundcumin1garlicclove,crushedsaltandpepper2tablespoonsnaturalyogurt,toserve

Placethebeetrootinaroastingtinandroastinapreheatedoven,200°C(400°F),GasMark6,for1houruntiltender.Leavetocoolslightly,thenpeelofftheskins.

Meanwhile,cookthepotatoesinasaucepanofboilingwaterfor15–18minutesuntiltender.

Heatanonstickfryingpanoveramedium-lowheatanddry-frythepumpkinseedsfor2–3minutes,stirringfrequently,untilslightlygoldenandtoasted.Setaside.

Transferthebeetrootandpotatoestoablenderwiththeremainingingredientsandblenduntilsmooth.Pourthesoupintoasaucepan,seasontotasteandheatthrough.

Ladleinto4bowls,sprinklewiththetoastedseedsandservewithdollopsofyogurt.

Forroastedbeetrootsalad,peel4rawbeetrootandcutintowedges.Placeinaroastingtinwith1largeredonion,cutintowedges,andsprinklewith1teaspooncuminseedsand1tablespoonoliveoil.RoastasforRoastedbeetrootsoupfor45–50minutesuntilthebeetrootistender.Tosstogether50g(2oz)watercress,25g(1oz)rocketleavesand40g(1½oz)shreddedredcabbageinaservingbowl.Addthebeetroot,onion,2tablespoonsextravirginoliveoilandthejuiceof½

lemon.Seasonandtosstogether.Servesprinkledwith100g(3½oz)gratedManchegocheeseand1tablespoonchoppedcoriander.Caloriesperserving246

beeryoxtail&butterbeansoup

Caloriesperserving310Serves6Preparationtime25minutesCookingtime4¼hours

1tablespoonsunfloweroil500g(1lb)oxtailpieces,stringremoved1onion,finelychopped2carrots,peeledanddiced2celerysticks,diced200g(7oz)potatoes,peeledanddicedsmallbunchofmixedherbs2litres(3½pints)beefstock450ml(¾pint)strongale2teaspoonsnoaddedsugarEnglishmustard1tablespoontomatopurée410g(13½oz)canbutterbeans,drainedsaltandpepperchoppedparsley,togarnish

Heattheoilinalargesaucepan,addtheoxtailpiecesandfryuntilbrownedononeside.Turntheoxtailpiecesoverandaddtheonion,stirringuntilbrownedonallsides.Stirinthecarrots,celery,potatoesandherbsandcookforafurther2–3minutes.

Pourinthestockandale,thenaddthemustard,tomatopuréeandbutterbeans.Seasonwellwithsaltandpepperandbringtotheboil,stirring.Halfcoverthepanandsimmergentlyfor4hours.

Lifttheoxtailandherbsoutofthepanwithaslottedspoon.Discardtheherbsandcutthemeatofftheoxtailbones,discardinganyfat.Returnthemeattothepanandreheat,thentasteandadjusttheseasoningifneeded.Ladleinto6bowls,sprinklewithchoppedparsleyandserve.

Forchilliedoxtail&redbeansoup,omitthebunchofmixedherbsandinsteadstir2finelychoppedgarliccloves,2bayleaves,1teaspoonhotchillipowder,1teaspooncrushedcuminseedsand1teaspooncrushedcorianderseedsintothevegetables.Addthebeefstock,a400g(13oz)canchoppedtomatoes,1tablespoontomatopuréeandarinsedanddrained410g(13½oz)canredkidneybeans.Bringtotheboil,simmerandfinishasforBeeryoxtail&butterbeansoup.Caloriesperserving298

herbysmokedsalmonomelettes

Caloriesperserving311(notincludingbabyleafandherbsalad)Serves4Preparationtime10minutesCookingtime15minutes

8largeeggs2springonions,thinlysliced2tablespoonschoppedchives2tablespoonschoppedchervil50g(2oz)butter4thinslicesofsmokedsalmon,cutintothinstrips,or125g(4oz)smokedsalmontrimmings

pepperbabyleafandherbsalad,toserve

Puttheeggs,springonionsandherbsinabowl,beattogetherlightlyandseasonwithpepper.

Heatamedium-sizedfryingpanoveramedium-lowheat,addaquarterofthebutterandmeltuntilbeginningtofroth.Pourinaquarteroftheeggmixtureandswirltocoverthebaseofthepan.Stirgentlyfor2–3minutesoruntilalmostset.

Sprinkleoveraquarterofthesmokedsalmonstripsandcookforafurther30seconds,oruntiljustset.Foldoverandslideontoaservingplate.Repeattomake3moreomelettes.Serveeachomeletteimmediatelywithbabyleafandherbsalad.

Forsmokedham&tomatoomelette,makeasforHerbysmokedsalmonomelettes,adding8–12quarteredcherrytomatoestotheeggmixture.Replacethesmokedsalmonwith4thinslicesofsmokedham,cutintostrips.Caloriesperserving295

beef&pakchoistir-fry


500g(1lb)beefrumpsteak,trimmedandcutintostrips1teaspoonChinesefive-spicepowder

2tablespoonscoconutoil1redchilli,deseededandchopped1garlicclove,chopped5cm(2inch)pieceoffreshrootginger,peeledandcutintomatchsticks1lemongrassstalk,trimmedandsliced100g(3½oz)sugarsnappeas

8babycorn,sliceddiagonally6springonions,sliced2pakchoi,roughlychoppedjuiceof½lime2tablespoonssoysauce1tablespoonnoaddedsugarfishsauce

Togarnish2tablespoonsroastedpeanuts2tablespoonsroughlychoppedcoriander

Tosstogetherthebeefstripsandfive-spicepowderinabowl,thensetaside.

Meanwhile,heatthecoconutoilinawokorlargefryingpan,addthechilli,garlic,gingerandlemongrassandcookfor1minuteuntilsoftened.Removewithaslottedspoonandsetaside.

Addthebeeftothepanandcookoverahighheatfor1minuteuntilbrownedandjustcookedthrough.Returnthechillimixturetothepanwiththesugarsnaps,babycornandspringonionsandstir-fryfor1minute,thenaddthepakchoiandcookforafurther1minute.

Pourinthelimejuice,soysauceandfishsauceandtosswell.Spoononto4platesorbowlsandservesprinkledwiththepeanutsandchoppedcoriander.

ForChinesebraisedbeef,heat2tablespoonssunfloweroilinafryingpan,add750g(1¾lb)choppedbeefbrisketandfryuntilbrowned.Setaside.Meanwhile,put2largechoppedonions,50g(2oz)peeledfreshrootginger,2garlicclovesandthestalksofasmallbunchofcorianderinafoodprocessororblenderandblitztoapaste.Transfertoaflameproofcasserole,add1tablespoonwaterandcookfor2minutes.Stirin2teaspoonsChinesefive-spicepowder,4staraniseand1teaspoonblackpeppercornsandcookfor1minute.Stirin2tablespoonssoysauce,2tablespoonstomatopuréeand2tablespoonsmaplesyrup,addthebeef,pouroverenoughwatertocoverandbringtoasimmer.Coverandplaceinapreheatedoven,170°C(325°F),GasMark3,for2hours.Servewithsteamedpakchoi.Caloriesperserving226

crustedsalmonwithtomatosalsa


1tablespoonchoppedfreshherbs1garlicclove,crushed3tablespoonspolenta4skinlesssalmonfillets,about125g(4oz)eachpepper

Salsa375g(12oz)cherrytomatoes,quartered1smallredonion,finelysliced½redchilli,deseededandfinelychoppedhandfulofcoriander,chopped

Toserve4tablespoonslightcrèmefraîchegreensalad

Mixtogethertheherbs,garlicandpolentainashallowbowl.Coatthesalmonpiecesinthepolentamix,pressingitdownfirmly.

Putthecoatedfishonabakingsheetandplaceinapreheatedoven,200°C(400°F),GasMark6,for12–15minutesuntilcookedthrough.

Mixtogetherthesalsaingredientsinabowl.Placethesalmonon4servingplates,topwiththesalsa,seasonwithpepperandservewithaspoonfulofcrèmefraîcheandagreensalad.

Forpolenta-crustedchicken,beattogether2tablespoonscreamcheesewiththechoppedfreshherbsand1finelydicedgarlicclove.Makeahorizontalslitin4x125g(4oz)boneless,skinlesschickenbreasts.Fillthecavitiesofthechickenbreastswiththecreamcheesemixture,thensecurewithcocktailsticks.Dipthechickenbreastsinalittlegluten-freeflour,alittlebeatenegg,theninthepolenta.Fryeachchickenbreastin1tablespoonoliveoilfor2–3minutesoneachside,transfertoabakingsheetandplaceinapreheatedoven,200°C(400°F),GasMark6,for10–12minutes,oruntilthechickeniscookedthrough.Servewiththesalsaandagreensalad.Caloriesperserving362

mixedbean&tomatochilli


2tablespoonsoliveoil1onion,finelychopped4garliccloves,crushed1teaspoondriedchilliflakes2teaspoonsgroundcumin1teaspoongroundcinnamon400g(13oz)canchoppedtomatoes200ml(7floz)vegetablestock400g(13oz)canmixedbeans,rinsedanddrained400g(13oz)canredkidneybeans,rinsedanddrainedsaltandpepper

Toserve4tablespoonssouredcream25g(1oz)finelychoppedcoriander4griddledcorntortillas

Heattheoilinaheavy-basedsaucepan,addtheonionandgarlicandfryfor3–4minutesuntilsoftened,thenaddthechilli,cuminandcinnamon.Cook,stirring,for2–3minutes.

Stirinthetomatoesandstockandbringtotheboil,thenreducetheheattomediumandsimmergentlyfor10minutes.Addthebeansandcookfor3–4minutesuntilwarmedthrough.Seasonwell.

Ladleinto4bowlsandtopeachwith1tablespoonofsouredcream.Sprinklewithchoppedcorianderandserveimmediatelywiththecorntortillas.

Formixedbean,tomato&chillibruschettas,place½onion,2crushedgarliccloves,1teaspoondriedchilliflakes,100g(3½oz)choppedtomatoes,arinsedanddrained400g(13oz)canmixedbeansand4tablespoonschoppedflatleafparsleyinablenderorfoodprocessorandwhizzuntilfairlysmooth.Season,thenspreadthemixtureonto2halvedandtoastedciabattarolls,drizzleeachwith2teaspoonsoliveoilandserve.Caloriesperserving259

spicedyogurtchicken


200g(7oz)naturalyogurtjuiceof1lemon2garliccloves,crushed1tablespoonpeeledandgratedfreshrootginger

1greenchilli,deseededandfinelydiced1teaspoonturmeric1teaspoonpaprika1teaspoongarammasala2tablespoonsoliveoil4boneless,skinlesschickenbreasts,about150g(5oz)each6springonions,sliced300g(10oz)spinach

pepper2tablespoonschoppedcoriander,togarnish2tablespoonstoastedflakedalmonds,toserve

Mixtogethertheyogurt,lemonjuice,garlic,ginger,chilli,spicesand1tablespoonoftheoilinanon-reactivedish.Makeafewcutsacrossthechicken,thenplaceinthemarinade,rubbingthemixtureintothecuts.Coverandleavetomarinateintherefrigeratorfor1hour.

Placethechickeninabakingtrayandbakeinapreheatedoven,200°C(400°F),GasMark6,for30–35minutesuntilgoldenandcookedthrough.

Meanwhile,heattheremainingoilinapan,addthespringonionsandsautéfor3–4minutesuntilsoftened,thenaddthespinachandtossinthehotoiltowilt.Seasonwithpepper.

Dividethespinachbetween4platesandtopeachwithachickenbreast.Servesprinkledwiththechoppedcorianderandflakedalmonds.

Forspicychickenopensandwiches,mixtogether3tablespoonsnoaddedsugarmayonnaise,thejuiceof½lemonand½teaspoonsmokedpaprikainabowl.Add300g(10oz)shreddedready-cookedchickenand4slicedspringonions.Toast4thickslicesofgluten-freebread,thentopeachonewith2LittleGemlettuceleavesandspoonoverthechickenmixture.Peel,stoneandslice1mangoandserveafewslicesonthetopofeachsandwich,withasprinklingofcorianderleaves.Caloriesperserving201

searedtunawithlimecrust

Caloriesperserving310Serves4Preparationtime10minutes,plusmarinatingCookingtime5minutes

4tunasteaks,about150g(5oz)each2tablespoonsgratedlimerindjuiceof3limes3tablespoonschoppeddill2tablespoonschoppedparsley1redchilli,deseededandfinelydiced3tablespoonsoliveoil6pakchoi,quarteredlengthwayssaltandpepper

Placethetunainashallownon-reactivedish.Combinethelimerind,juice,dill,parsley,chilli,2tablespoonsoftheoilandsaltandpepperinasmallbowl,thenpouroverthetuna.Coverandleavetomarinateintherefrigeratorfor20minutes,turningthetunaonce.

Removethetunafromthemarinade.Heattheremainingoilinafryingpanorgriddlepanandcookthetunafor1–2minutesoneachsideuntiljustseared.Removefromthepanandthicklyslice.Pouranyremainingmarinadeintothepanandbringtotheboil.

Meanwhile,placethepakchoiinasteamerandcookfor3–4minutesuntiltender.

Dividethepakchoibetween4platesandtopwiththeslicedtuna.Servedrizzledwiththehotmarinade.

Fortunasaladwithlimedressing,whisktogether3tablespoonsoliveoil,thejuiceof1lime,1teaspoonclearhoneyand½teaspoonDijonmustardinasmallbowl.Cook350g(11½oz)tunasteakonagriddlefor2–3minutesoneachside,thenslice.Tosstogethertheleavesof4LittleGemlettuces,12halvedcherrytomatoes,50g(2oz)blackolives,afewsprigsofdillandparsleyand½thinlyslicedredonion.Tossinthetunaanddressingandserve.Caloriesperserving249

roastedfennelporkchops


4porkchops,about175g(6oz)each1tablespoonoliveoil1teaspoonfennelseeds2tablespoonsextravirginoliveoil2tablespoonsredwinevinegar2–3sageleaves,chopped4dessertapples,coredandthinlyslicedintorings3celerysticks,thicklysliced12greengrapes,halvedpepper

Brushthechopswiththeoliveoilandsprinklewiththefennelseedsandpepper.

Placeonarackoveraroastingtrayandbakeinapreheatedoven,200°C(400°F),GasMark6,for20minutesuntilcookedthrough.

Meanwhile,whisktogethertheextravirginoliveoil,vinegarandsageinabowl.

Tosstheapples,celeryandgrapestogetherwiththedressingandservewiththeroastedchops.

coconutfishcurry


1tablespoongroundnutoil2teaspoonsgroundcumin2teaspoonsgroundcoriander2greenchillies,deseededandsliced1cinnamonstick1staranise6kaffirlimeleaves400ml(14floz)canlightcoconutmilk4skinlesscodloins,about150g(5oz)eachjuiceof1limefreshcorianderleaves,togarnish(optional)600g(1¼lb)cookedbrownbasmatirice,toserve

Heattheoilinasaucepan,addthespicesandlimeleavesandcook,stirring,for2minutesuntilfragrant.Pourinthecoconutmilkandsimmerfor5minutes.

Addthefishandsimmerfor4–6minutesuntilthefishistenderandcookedthrough.Stirinthelimejuice.

Sprinklewithcorianderleaves,ifliked,andservewiththebasmatirice.

Forcoconutfishsoup,bring1litre(1¾pints)fishstocktoasimmerinasaucepan,thenadd50g(2oz)choppedkale,50g(2oz)slicedmushrooms,1slicedredchilli,350g(11½oz)slicedcodloinand50g(2oz)rawpeeledprawns.Simmerfor2–3minutes,thenadd200ml(7floz)coconutcreamandsimmerforafurther4–5minutesuntiltheprawnsturnpinkandthefishiscookedthrough.Servesprinkledwithcorianderleaves.Caloriesperserving174

lambwithauberginedressing


12lambcutlets,about100g(3½oz)each1tablespoonoliveoil2garliccloves,crushed1teaspoonsumacorgroundcumin½teaspoondriedoregano1aubergine50g(2oz)fetacheese,crumbled75ml(3floz)naturalyogurt1tablespoontahinijuiceof1lemon50g(2oz)watercress

Placethelambcutletsinabowlwithhalftheoilandgarlic,thesumacorcuminandoreganoandmixwelltocoat.Coverandleavetomarinateintherefrigeratorfor30minutes.

Meanwhile,cooktheaubergineunderapreheatedhotgrillfor10minutes,turningfrequently,untiltheskinisblackened.Leavetocool,thenremovethestalk.

Placethewholeaubergine,feta,yogurt,tahiniandlemonjuiceinafoodprocessororblenderandblenduntilsmooth.

Cookthelambcutletsunderapreheatedgrillfor4–5minutesoneachside,dependingonhowpinkyoulikeyourlamb.

Servethelambonabedofwatercresswiththeauberginedressing.

Forspicedlambburgers,mixtogether750g(1½lb)mincedlamb,2choppedgarliccloves,1tablespoonchoppedmintand1teaspoonsmokedpaprikainabowl.Shapeinto4burgers,thenbrushwith½tablespoonoilandcookunderapreheatedhotgrilloronabarbecuefor5–6minutesoneachsideuntilcookedthrough.Serveonabedof50g(2oz)watercress,50g(2oz)spinachand¼slicedcucumberdressedwith2tablespoonsnoaddedsugarsaladdressing.Crumbleover50g(2oz)fetacheesetoserve.Caloriesperserving458

spicedmackerelfillets

Caloriesperserving399(notincludingrocketsalad)Serves4Preparationtime15minutesCookingtime5–6minutes

2tablespoonsoliveoil1tablespoonsmokedpaprika1teaspooncayennepepper4mackerel,scaled,filletedandpin-boned2limes,quarteredsaltandpepper

Mixtogethertheoil,paprikaandcayennewithalittlesaltandpepper.Make3shallowcutsintheskinofthemackerelandbrushoverthespicedoil.

Placethelimequartersandmackerelonahotbarbecue,skinsidedown,andcookfor4–5minutesuntiltheskiniscrispyandthelimesarecharred.Turnthefishoverandcookforafurther1minuteuntilcookedthrough.Servewitharocketsalad,ifliked.

Formackerelwithblackpepper&bay,mixtogether4veryfinelyshreddedbayleaves,1crushedgarlicclove,½teaspoonpepper,apinchofsaltand4tablespoonsoliveoil.Rubthemarinadeoverandintothecavityof4guttedandscaledmackerel.Placethemonaveryhotbarbecueandcookfor3–4minutesoneachside.Caloriesperserving445

bean,chorizo&spinachstew


½tablespoonoliveoil125g(4oz)chorizo,diced1onion,chopped2garliccloves,chopped2x400g(13oz)cansbutterbeans,rinsedanddrained400g(13oz)canchoppedtomatoes

600ml(1pint)chickenstock200g(7oz)babyspinachleaves2tablespoonschoppedparsleysaltandpepper

Heattheoilinalargepan,addthechorizoandcookfor2–3minutes.Addtheonionandcookoveralowheatforafurther10minutesuntilsoft,thenstirinthegarlicandcookforafurther1minute.

Addthebutterbeans,tomatoesandstock,bringtoagentlesimmer,coverandcookfor10minutes.

Stirinthespinachandhalftheparsleyandcookfor1minuteuntilthespinachhaswilted.Seasontotasteandservesprinkledwiththeremainingparsley.

Forbutterbeandip,placearinsedanddrained400g(13oz)canbutterbeans,2garliccloves,thejuiceof1lemon,2tablespoonsoliveoil,1teaspoongroundcuminand½teaspoonpaprikainafoodprocessororblenderandblenduntilsmooth,addingalittlewatertoloosenifnecessary.Servewithchoppedvegetables.Caloriesperserving107(notincludingvegetables)

snapperwithcarrots&caraway


500g(1lb)carrots,sliced2teaspoonscarawayseeds4snapperfillets,about175g(6oz)each,pin-boned2orangesbunchofcoriander,roughlychopped,plusextratogarnish4tablespoonsoliveoilsaltandpepper

Heatagriddlepanoveramediumheatandcookthecarrotsfor3minutesoneachside,addingthecarawayseedsforthelast2minutesofcooking.Transfertoabowlandkeepwarm.

Cookthesnapperfilletsinthegriddlepanfor3minutesoneachsideuntilcookedthrough.Meanwhile,juice1oftheorangesandcuttheotherintoquarters.Cooktheorangequartersinthegriddlepanuntilbrowned.

Addthecoriandertothecarrotsandmixwell.Seasontotastewithsaltandpepperandstirintheoilandorangejuice.Servethecookedfishwiththecarrotsandorangequarters.Garnishwithextracoriander.

Forcarrot&corianderpurée,toserveasanalternativeaccompaniment,cook500g(1lb)peeledandroughlychoppedcarrotsinasaucepanoflightlysaltedboilingwateruntilverysoft.Drain,thentransfertoafoodprocessororblenderwith2tablespoonsdoublecreamandalittlesaltandpepperandwhizztogetheruntilverysmooth.Stirin1tablespoonfinelychoppedcorianderleavesandserve.Caloriesperserving86

spinachomelettearnoldbennett


350g(12oz)spinach350ml(12floz)milk250g(8oz)smokedhaddock1teaspoonblackpeppercorns40g(1½oz)unsaltedbutter1tablespoonriceflour5eggs,lightlywhisked25g(1oz)Parmesancheese,gratedsaltandpepper

Placethespinachinasieveandpouroverboilingwateruntilwilted.Setaside.

Putthemilk,haddockandpeppercornsinafryingpanandbringtoasimmer,thencookfor5minutesuntilthefishisjustcookedthrough.Liftoutthefishusingafishsliceandleavetocool.Strainthemilkintoajug.

Melt30g(1oz)ofthebutterinasmallsaucepan,stirintheflourandcook,stirring,for1minute.Addthestrainedmilkalittleatatime,stirringcontinuously,untilthesauceiscreamyandthick.Simmerfor4–5minutes.

Removetheskinandanybonesfromthefish,thenflakethefleshintolargepieces.Stirthewiltedspinachandflakedfishintothesauceandseason.

Melttheremainingbutterinanovenprooffryingpan,addtheeggsandcookfor3–4minutesuntiltheeggsarestillslightlyliquidontop.Pouroverthesauce,sprinklewiththecheeseandcookunderapreheatedhotgrillfor3–4minutesuntilgoldenandbubbling.

ForeggsFlorentine,place2eggyolksinaheatproofbowloverapanofsimmeringwaterandbeatfor4–5minutes.Add½tablespoonlemonjuice,½tablespoonwaterandapinchofsaltandpepper,thenbeatforafurther1minute.Add100g(3½oz)cubedbutter,afewcubesatatime,beatingcontinuously,untilthesauceistheconsistencyofdoublecream.Poach4eggs.Meanwhile,wilt400g(13oz)spinachasforSpinachomelettearnoldbennett.Dividethewiltedspinachbetween2halved

gluten-freewholemealrolls,thentopeachonewithapoachedegg.Pouroverthehollandaisesauceandserve.Caloriesperserving395

lemon&sagedoversole


500g(1lb)newpotatoes,scrubbedafewrosemarysprigs2tablespoonsoliveoil2Doversoles,about250g(8oz)each,filletedandpin-bonedgratedrindandjuiceof1lemon50ml(2floz)doublecream6sageleaves,finelyshreddedsaltandpepper

Cookthenewpotatoesinasaucepanofsaltedboilingwaterfor6–8minutesuntilalmosttender.Drainandplaceinanovenproofdishwiththerosemary,drizzlewith1tablespoonoftheoilandseasonwithsalt.Roastinapreheatedoven,200°C(400°F),GasMark6,for20minutes,oruntilgoldenbrown.Turntheovenoffbutleavethepotatoesinittokeepwarmwhileyoucookthefish.

Heattheremainingoilinalargefryingpan.Seasonthefishwithsaltandpepperandplaceit,skinsidedown,inthehotpan.Cookfor3–4minutes,oruntiltheskinbecomescrispy.Turnthefishoverandcookforafurther1minute.Removethefishfromthepanandkeepwarmwhileyoumakethesauce.

Putthelemonrindandjuice,creamandsageintothepanandstirwelltocombine.Addalittlewaterifthesaucebecomestoothick.

Pourthesauceoverthefishandservewiththeroastednewpotatoes.

Forpan-friedDoversolewithpotato&fennelsalad,place500g(1lb)cooked,warmnewpotatoesinabowlwith1finelyshreddedfennelbulb.Heat1tablespoonoliveoilinasmallfryingpan,add1tablespoonyellowmustardseedsandcookuntiltheybegintopop.Addthesetothepotatoes.MakethesauceasforLemon&sagedoversole,omittingthesage.Pouroverthepotatoesandfennel,seasonandservewiththeDoversolepan-friedasforLemon&sagedoversole.Caloriesperserving324

roastporkloinwithcreamyveg


1teaspoongroundcumin1teaspoongroundcoriander500g(1lb)porkloin,trimmedoffat3tablespoonsoliveoil300g(10oz)sweetpotatoes,peeledandchopped250g(8oz)Savoycabbage,shredded3leeks,trimmed,cleanedandsliced3tablespoonssouredcream

2teaspoonsnoaddedsugarwholegrainmustard

Mixtogetherthespicesinabowl,thenruboverthepork.Heat1tablespoonoftheoilinanovenprooffryingpan,addtheporkandcookuntilbrownedonallsides.Transfertoapreheatedoven,180°C(350°F),GasMark4,andcookfor20–25minutes,oruntilcookedthrough.Leavetorestfor2minutes.

Meanwhile,cookthesweetpotatoesinasaucepanofboilingwaterfor12–15minutesuntiltender,addingthecabbageandleeks3–4minutesbeforetheendofthecookingtime.Drainwell.

Heattheremainingoilinafryingpan,addthevegetablesandfryfor7–8minutesuntilstartingtoturngolden.Stirinthecreamandmustard.

Slicetheporkandserveontopofthevegetables.

Forgrilledporkchopswithcabbage&leekmash,cook4x150g(5oz)porkchops,trimmedofallfat,underapreheatedhotgrillfor5minutesoneachside,oruntilcookedthrough.Meanwhile,cook500g(1lb)peeledandfinelydicedpotatoes,½finelyshreddedSavoycabbageand2trimmed,cleanedandfinelyslicedleeksinasaucepanofboilingwaterfor8minutesuntiltender.Drain,thenmashinthepanwith2tablespoonsnaturalyogurtandsaltandpepper.Servewiththepork.Caloriesperserving324

codsaltimbocca


4skinlesscodloins,about150g(5oz)each,halvedlengthways8slicesofprosciutto

8sageleaves200g(7oz)frozenpeas200g(7oz)frozenbroadbeans400g(13oz)asparagus,trimmed1tablespoonoliveoil

Wrapeachcodloininasliceofprosciutto,placingasageleafundertheendsofeachone.

Cookthepeas,beansandasparagusinasaucepanofsimmeringwaterfor4minutesuntiltender.Drainandremovetheouterskinsofthebeans,ifliked.Setaside.

Heattheoilinafryingpan,addthefish,sagesidedown,andcookfor3minutesuntiltheprosciuttoiscrisp,thenturnoverandcookforafurther2minutesuntilthefishiscookedthrough.Removethefishfromthepanandkeepwarm.

Tossthevegetablesintheoilinthepan,thentransferto4platesandtopwiththefish.

Forprosciutto&figs,halve8figslengthwaysandcookthemcutsidedownonagriddlefor1minute,untilcharred.Sprinklewith2tablespoonsbalsamicvinegarwhilestillwarm,thenwrapeachonewith½sliceofprosciutto.Servesprinkledwith2tablespoonsParmesancheeseshavingsandafewmintleaves.Caloriesperserving125

wildricejambalaya

Caloriesperserving375(notincludingbread)Serves4Preparationtime15minutesCookingtime35minutes

125g(4oz)wildrice1teaspoonoliveoil50g(2oz)celery,chopped½redpepper,cored,deseededanddiced½greenoryellowpepper,cored,deseededanddiced1onion,chopped

1rindlessleanbackbaconrasher,trimmedoffat2garliccloves,crushed

2tablespoonstomatopurée1tablespoonchoppedthyme125g(4oz)long-grainrice1greenchilli,deseededandfinelychopped½teaspooncayennepepper

400g(13oz)cantomatoes,drained300ml(½pint)chickenstock150ml(¼pint)drywhitewine250g(8oz)mediumrawpeeledprawnschoppedparsley,togarnish

Placethewildriceinasaucepanwithwatertocover.Bringtotheboilandboilfor5minutes.Removethepanfromtheheatandcovertightly.Leavetosteamforabout10minutesuntilthegrainsaretender.Drain.

Heattheoilinalargenonstickfryingpan.Addthecelery,peppers,onion,baconandgarlic.Cook,stirring,for3–4minutesuntilthevegetablesaresoft.Stirinthetomatopuréeandthyme.Cookforafurther2minutes.

Addthewildrice,long-grainrice,chilli,cayennepepper,tomatoes,stockandwine.Bringtotheboil.Reducetheheatandsimmerfor10minutesuntilthericeistenderbutstillfirmtothebite.

Addtheprawnsandcook,stirringoccasionally,for5minutes,untiltheprawnsturnpinkandarecookedthrough.Spooninto4bowls.Scatterwithparsleyandservewithcrustybread,ifliked.

Forchicken&prawnjambalaya,omitthewildriceandincreasethequantityoflong-grainriceto250g(8oz).Softenthecelery,peppers,onionandgarlicasforWildricejambalaya,omittingthebacon.Removefromthepanandheat1tablespoonofoliveoilinthesamepan.Add200

g(4oz)chickenbreast,cutintochunks,andfryuntilgoldenonallsides.Returnthesoftenedvegetablestothepan,thenaddtheremainingingredientsuptoandincludingthewhitewine.Bringtotheboil,thencompletetherecipeasforWildricejambalaya.Caloriesperserving396

pumpkin&goats’cheesebake


400g(13oz)rawbeetroot,peeledanddiced625g(1¼lb)pumpkinorbutternutsquash,peeled,deseededandcutintoslightlylargerdice

1redonion,cutintowedges2tablespoonsoliveoil2teaspoonsfennelseeds2smallgoats’cheeses,about100g(3½oz)eachsaltandpepperchoppedrosemary,togarnish

Placethebeetroot,pumpkinorsquashandonioninaroastingtin,drizzlewiththeoilandsprinklewiththefennelseedsandsaltandpepper.Roastthevegetablesinapreheatedoven,200°C(400°F),GasMark6,for20–25minutes,turningonce,untilwellbrownedandtender.

Cutthegoats’cheesesintothreeandnestleeachsliceamongtheroastedvegetables.Sprinklethecheeseswithalittlesaltandpepperanddrizzlewithsomeofthepanjuices.

Returnthedishtotheovenforabout5minutes,untilthecheeseisjustbeginningtomelt.Sprinklewithrosemaryandserveimmediately.

Forbeetroot&pumpkinpenne,roastthevegetablesasforPumpkin&goats’cheesebakefor20–25minutes,omittingthefennelseeds.Cook350g(11½oz)pennepastainasaucepanofsaltedboilingwater,thendrain,reservingoneladlefulofthecookingwater.Returnthepastatothepanandaddtheroastedvegetables,ahandfuloftornbasilleavesandthecookingwater.Omitthegoats’cheeseandrosemary.Placeoverahighheat,stirring,for30secondsandserve.Caloriesperserving485

porkwithpecans&apricots


1teaspoondriedsage1tablespoonoliveoil600g(1¼lb)porktenderloin75g(3oz)pecannuts8apricots,halvedandstoned4tablespoonsorangejuicesteamedgreenbeans,toserve

Mixtogetherthesageandoil,thenrubthisovertheporkbeforecuttingitintothickmedallions.

Heatafryingpan,addtheporkandcookfor3–4minutesoneachsideuntilgoldenandcookedthrough.Removefromthepanandkeepwarm.

Addthepecanstothepanandcookfor2minutesuntilgolden.Returntheporktothepan,addtheapricotsandpourintheorangejuice.Bringtotheboil,thenreducetheheatandsimmerfor2–3minutes.

Servewithsteamedgreenbeans.

Forpork&apricotburgers,mixtogether500g(1lb)mincedpork,2crushedgarliccloves,1teaspoonsmokedpaprika,1beateneggand6diceddriedapricotsinabowl.Shapeinto4burgers.Heat1tablespoonoliveoilinafryingpanandcooktheburgersfor6–7minutesoneachsideuntilcookedthrough.Servewithacrispgreensalad.Caloriesperserving328

apricot&almondcake


butter,forgreasing150g(5oz)ready-to-eatdriedapricots125g(4oz)sweetpotatoes,peeledandchopped125ml(4floz)water3oranges3eggs,separated90g(3¼oz)groundalmonds90g(3¼oz)riceflour1teaspoonbakingpowder

Toserve300g(10oz)naturalyogurt¼teaspoongroundcinnamon

Greasea20cm(8inch)caketinwithbutterandlinethebasewithnonstickbakingpaper.

Placetheapricotsinaheatproofbowl,pouroverenoughboilingwatertocoverandleavetosoakfor1minute.Drain,thenchopthree-quartersoftheapricots,reservingtherest.

Putthechoppedapricots,thesweetpotatoesandmeasurementwaterinasaucepanandcookoveralowheatfor20–25minutesuntiltheliquidisabsorbedandthesweetpotatoesandapricotsaresoft.

Placethecookedsweetpotatoesandapricots,thereservedapricots,thegratedrindandjuiceof1orangeandtheeggyolksinafoodprocessororblenderandblenduntilsmooth.Whisktheeggwhitesinacleanbowluntilstiff,thengentlyfoldtheapricotmixtureintothewhites.Foldinthealmonds,flourandbakingpowder.

Spoonthemixtureintothepreparedtin,levelthesurfaceandbakeinapreheatedoven,180°C(350°F),GasMark4,for30minutesuntilaskewerinsertedintothecentrecomesoutclean.Leavetocoolinthetinfor10minutes.

Meanwhile,heatthejuiceandrindoftheremainingorangesinasmallsaucepanandboiluntilreducedandsyrupy.

Turnthecakeoutontoaservingplateandpouroverthesyrup.Servehotorcold,cutinto6slices,withdollopsofyogurtsprinkledwithgroundcinnamon.

mapleapplecake


125g(4oz)coconutoil,melted,plusextraforgreasing175g(6oz)wholemealflour1teaspoonbakingpowder½teaspoongroundcinnamon600g(1¼lb)Bramleyapples,peeled,coredanddiced50g(2oz)sultanas75ml(3floz)maplesyrup2eggs

Greasea20cm(8inch)spring-formcaketinwithcoconutoilandlinethebasewithnonstickbakingpaper.

Placetheflour,bakingpowderandcinnamoninabowlandmixwell.Stirintheapplesandsultanasandmixtocoatwiththedryingredients.

Whisktogetherthemaplesyrup,eggsandcoconutoilinajug,thenpourintothedryingredientsandmixtogetheruntilwellcombined.

Spoonthemixtureintothepreparedcaketinandlevelthetop.Bakeinapreheatedoven,180°C(350°F),GasMark4,for40–45minutesuntilaskewerinsertedinthecentrecomesoutclean.Transfertoawirerackandleavetocool.Cutinto8slicestoserve.

Formapleapplecrisp,place4peeled,coredandsliceddessertapplesinanovenproofbakingdish.Place150g(5oz)oats,75g(3oz)coconutoil,½teaspoongroundcinnamonand25g(1oz)walnutpiecesinafoodprocessorandpulsebrieflytobreakdowntheoatsandwalnuts.Sprinklethemixtureovertheapples,thendrizzlewith75ml(3floz)maplesyrup.Bakeinapreheatedoven,200°C(400°F),GasMark6,for15–18minutesuntilgoldenandcrisp.Dividebetween8bowlsandservewithcrèmefraîche,ifliked.Caloriesperserving235(notincludingcrèmefraîche)

roastedrhubarbwithcoconutrice


1½tablespoonshoney400g(13oz)rhubarb,trimmedandchopped100g(3½oz)basmatirice

400ml(14floz)cancoconutmilk100ml(3½floz)water1tablespoontoastedflakedalmonds

Heat1tablespoonofthehoneyinasmallsaucepan.Puttherhubarbinaroastingtinandpouroverthehoney.Placeinapreheatedoven,200°C(400°F),GasMark6,for10minutes.

Meanwhile,placetherice,coconutmilk,measurementwaterandremaininghoneyinasaucepanandbringtoasimmer,thencookfor12–15minutes,stirringoccasionally,untilthericeistender.

Servethericepuddingtoppedwiththeroastedrhubarbandsprinkledwithafewflakedalmonds.

banana&buttermilkpancakes


125g(4oz)plainflour1teaspoonbakingpowderpinchofsalt200ml(7floz)buttermilk1egg2smallbananas,thinlysliced1tablespoonvegetableoil

Toserve1banana,sliced25g(1oz)pecannuts,chopped1tablespoonclearhoney

Sifttheflour,bakingpowderandsaltintoalargebowlandmakeawellinthecentre.Whisktogetherthebuttermilkandegginajug,thengraduallywhiskintotheflourmixturetoformasmoothbatter.Stirintheslicedbananas.

Heatalargenonstickfryingpanoveramediumheat.Usingascruncheduppieceofkitchenpaper,dipintotheoilandusetowipeoverthepan.Drop3largetablespoonsofthebatterintothepantomake3pancakes,spreadingthebatteroutslightlywithaspoon.Cookfor2–3minutesuntilbubblesstarttoappearonthesurfaceandtheundersideisgoldenbrown,thenflipoverandcookforafurther2minutes.Removefromthepanandkeepwarm.Repeatwiththeremainingbattertomake8pancakes.

Servethepancakestoppedwithextraslicedbanana,sprinkledwithpecansanddrizzledwithalittlehoney.

Forinstantbananapancakes,warm8noaddedsugarready-madepancakesaccordingtothepacketinstructions.Slice4bananasanddividebetweenthepancakes.Foldthemoverandserve2pancakesperpersondrizzledwith1teaspoonclearhoneyand40g(1½oz)fat-freeGreekyogurt.Caloriesperserving326


celery,apple&bluecheesesaladsalmon,puylentil&dillsalad

tomato&mozzarellasaladcurriedeggsalad

grilledgoats’cheesesaladsmokedtrout&grapesaladchicken&spinachchowder

chickenparmigianacodrarebit

pepperedbeefwithpotatocakespotatopizzamargherita

moroccanchicken&harissaspicysproutingbroccolipasta

lime&corianderseabasscornedbeefhash

salmonwithbroadbeansaladroastedsummervegetables

lambwithpea&rosemarymashturkeycroquemadame

hakeoncreamedspinachbeetrootrisotto

indianfishcurrylambkeftapittas

mediterraneancauliflowerpizzascheesyporkwithparsnippurée

nuttypassionfruityogurtsrosemarypannacottas

rawraspberry&nuttarts

celery,apple&bluecheesesalad


60g(2¼oz)walnuthalves300g(10oz)bluecheese3tablespoonswhitewinevinegar3tablespoonsoliveoil1tablespoonwalnutoil½teaspoonclearhoney4celerysticks,thicklysliceddiagonally2greendessertapples,coredandcutintowedges40g(1½oz)watercress

40g(1½oz)rocketleavespepper

Heatanonstickfryingpanoveramedium-lowheatanddry-frythewalnutsfor3–4minutes,stirringfrequently,untilgoldenandtoasted.Setaside.

Place100g(3½oz)ofthebluecheese,thevinegar,oils,honeyandpepperinafoodprocessororblenderandwhizztoasmoothcreamydressing,addingalittlewateriftoothick.

Mixtogetherthecelery,apples,watercressandrocketinalargebowl.Tosswiththedressingandcrumbleovertheremainingcheese.

Sprinkleoverthetoastedwalnutsandserve.

Forcelery&Stiltonsoup,melt40g(1½oz)butterinasaucepan,add4choppedcelerysticksandsautéfor5minutesuntilsoftened.Stirin1peeledandchoppedpotato,300ml(½pint)milkand600ml(1pint)vegetablestockandbringtotheboil,thenreducetheheatandsimmerfor15–18minutesuntilthevegetablesaretender.Usingahand-heldblender,blenduntilsmooth.Crumblein225g(7½oz)Stiltoncheeseandseasontotaste.Ladleinto4bowlsandserve.Caloriesperserving394

salmon,puylentil&dillsalad

Caloriesperserving460Serves4Preparationtime30minutes,pluscoolingandchillingCookingtime30–40minutes

500g(1lb)salmonfillet2tablespoonsdrywhitewine4redpeppers175g(6oz)Puylentilslargehandfulofdill,chopped1bunchofspringonions,finelyslicedlemonjuicepepper

Dressing2greenchillies,deseededandchoppedlargehandfulofflatleafparsley,choppedlargehandfulofdill,chopped2garliccloves

1teaspoonDijonmustard8tablespoonslemonjuice1tablespoonoliveoil

Placethesalmononasheetoffoilandspoonoverthewine.Gatherupthefoilandfoldoveratthetoptoseal.Placeonabakingsheetandbakeinapreheatedoven,200°C(400°F),GasMark6,for15–20minutesuntilcookedthrough.Leavetocool,thenflake,coverandchill.

GrillthepeppersandpeelawaytheskinsfollowingtheinstructionsasforHarissa.Reservethepepperjuices.

Meanwhile,putthelentilsinalargesaucepanwithplentyofwater,bringtotheboil,thensimmergentlyfor15–20minutesuntilcookedbutstillfirmtothebite.

Makethedressing.Whizzthechillies,parsley,dill,garlic,mustardandlemonjuiceinafoodprocessoruntilsmooth.Withthemotorstillrunning,drizzleintheoilthroughthefeedertubeuntilthemixtureisthick.

Drainthelentils,transfertoabowlandaddthepeppersandtheirjuices.Addthedill,mostofthespringonionsandseasonwithpepper.Stirinthedressingandleavetoinfuse.

Mixtheflakedsalmonthroughthelentils,addingalittlelemonjuiceandtheremainingspringonions.

Forsalmon&potatosalad,boil400g(13oz)newpotatoesfor15–20minutesuntiltender.Drainandcoolslightly,thenlightlycrush.Mixin4tablespoonsoliveoil,2tablespoonssmallcapers,1bunchofslicedspringonionsandsaltandpepper.PreparethesalmonasforSalmon,puylentil&dillsaladandflakeitthroughthepotatoes.Addahandfulofchoppeddilland100g(3½oz)watercress,thenserve.Caloriesperserving383

tomato&mozzarellasalad


2tablespoonspinenuts8ripeplumtomatoes,sliced6cherrytomatoes,halved1smallredonion,thinlyslicedsmallbunchofbasil,leavesonly40g(1½oz)rocketleaves

2x250g(8oz)mozzarellacheeseballs,torn2tablespoonsextravirginoliveoil

2tablespoonsbalsamicvinegarsaltandpepper

Heatanonstickfryingpanoveramedium-lowheatanddry-frythepinenuts,stirringfrequently,untillightlygoldenandtoasted.Setaside.

Placethetomatoes,onionandbasilinaservingbowl,seasonwithsaltandpepperandtosstogether.

Addtherocketandmozzarellaandgentlytossagain.

Sprinkleoverthepinenuts,drizzlewiththeoliveoilandvinegarandserve.

Fortomato&basilsoup,heat1tablespoonoliveoilinasaucepan,add1dicedredonionand2choppedgarlicclovesandfryfor2–3minutesuntilsoftened.Add2x400g(13oz)canschoppedtomatoes,2tablespoonstomatopuréeand500ml(17floz)vegetablestockandbringtotheboil,thenreducetheheatandsimmerfor30minutes.Removefromtheheatandstirinahandfulofbasilleavesand½teaspoonhoney.Usingahand-heldblender,blenduntilsmooth.Seasontotasteandstirthrough60g(2¼oz)choppedmozzarellacheese.Ladleinto4bowlsandserve.Caloriesperserving141

curriedeggsalad


8eggs4tomatoes,cutintowedges2LittleGemlettuces,leavesseparated¼cucumber,sliced

200ml(7floz)naturalyogurt1tablespoonmildcurrypowder3tablespoonstomatopuréejuiceof2limes6tablespoonsnoaddedsugarmayonnaisethymeleaves,togarnishsaltandpepper

Bringasaucepanofwatertoasimmer,thengentlylowertheunshelledeggsintothewaterandcookfor7–8minutesuntilhard-boiled.Drainandcoolquicklyundercoldrunningwater.

Shelltheeggs,thenhalveandplaceonalargeservingplatewiththetomatoes,lettuceleavesandcucumber.

Mixtogethertheyogurt,currypowder,tomatopurée,limejuiceandmayonnaise.Seasonthedressing,thenpouritoverthesalad.Serveimmediately,garnishedwiththymeleaves.

ForIndian-stylespicyopenomelette,heat2tablespoonsvegetableoilinalargeovenprooffryingpan,add1choppedonion,1choppedredchilli,2teaspoonscuminseeds,1teaspooneachofpeeledandgratedfreshrootgingerandgarlic,1teaspooncurrypowderand1finelychoppedtomato.Stir-fryfor3–4minutes.Beattogether6eggsandasmallhandfuloffinelychoppedcoriander.Season,thenpouroverthevegetablemixtureandcookoveralowheatfor8–10minutes,oruntilthebaseisstartingtoset.Placeunderapreheatedhotgrillfor3–4minutes,oruntilthetopissetandlightlycoloured.Servewithwarmnaanbreadandasalad,ifliked.Caloriesperserving197(notincludingnaanandsalad)

grilledgoats’cheesesalad


50g(2oz)pinenuts2teaspoonsorangeblossomhoneyjuiceof1lemon3tablespoonsoliveoil1teaspoonnoaddedsugarwholegrainmustard1cucumber,halvedlengthways,deseededandthinlysliced200g(7oz)radishes,trimmedandthinlysliced1redonion,thinlysliced

2tablespoonschoppedmint4roundfromagedechèvre,about75g(3oz)each

Heatanonstickfryingpanoveramedium-lowheatanddry-frythepinenuts,stirringfrequently,untillightlygoldenandtoasted.Setaside.

Whisktogetherthehoney,lemonjuice,oliveoilandmustardinasmallbowl.Setaside.

Placethecucumberinalargebowlandaddtheradishslices,onion,toastedpinenutsandchoppedmintandmixwell.

Putthefromagedechèvreroundsonabakingsheetandcookunderapreheatedhotgrillfor3–4minutesuntilgoldenandbubbling.

Pourthedressingoverthesaladandtosswell.Dividebetween4platesandtopeachwithafromagedechèvre.

Forgoats’cheesestuffedmushrooms,heat1tablespoonoliveoilinafryingpan,add4portobellomushroomsandfryfor3–4minutesoneachside.Divide200g(7oz)goats’cheeseevenlybetweenthemushroomsandsprinkleovertheleavesof1thymesprig,2teaspoonsclearhoney,¼teaspoonfreshlygroundpepper,1crushedgarliccloveand50g(2oz)choppedwalnuts.Cookunderapreheatedgrillfor3–4minutes,oruntilthecheeseismeltedandbubbling.Caloriesperserving295

smokedtrout&grapesalad


200g(7oz)smokedtrout160g(5½oz)redseedlessgrapes75g(3oz)watercress1fennelbulb3tablespoonsnoaddedsugarmayonnaise4cornichons,finelydiced1½tablespoonscapers,chopped2tablespoonslemonjuice

saltandpepper

Flakethesmokedtroutintobite-sizedpieces,removinganybones,andplaceinalargesaladbowl.

Washanddrainthegrapesandwatercressandaddthemtothebowl.Finelyslicethefennelandaddtothemix.

Mixtogetherthemayonnaise,cornichons,capersandlemonjuiceinasmallbowl.Seasontotastewithsaltandpepper,thencarefullymixthroughthesaladandserve.

Forcrispytroutsalad,add1finelychoppedhard-boiledegg,2finelychoppedanchovyfilletsand1tablespoonchoppedparsleytothedressing.PreparethesaladasforSmokedtrout&grapesalad,adding1greendessertapple,cutintomatchsticks.Season2x140g(5oz)piecesoffreshtroutwithsaltandpepper.Heat1tablespoonvegetableoilinafryingpanoverahighheatandcookthetrout,skinsidedown,for4minutes,pressingitdownwithafishslicetogiveanevenlycrispyskin.Turnoverthefishandcookforafurther2minutes,oruntilitisjustcookedthrough.Removefromthepan.Tossthesaladwiththedressingandserveimmediatelywiththecrispytrout.Caloriesperserving432

chicken&spinachchowder


1tablespoonsunfloweroil25g(1oz)butter4smokedbackbaconrashers,chopped2smallleeks,trimmed,cleanedandthinlysliced,greenandwhitepartsseparated750g(1½lb)potatoes,peeledanddiced900ml(1½pints)chickenstock

200g(7oz)ready-cookedchicken,diced600ml(1pint)semi-skimmedmilk

150ml(¼pint)doublecream100g(3½oz)spinach,roughlychoppedgratednutmegsaltandpepper

Heattheoilandbutterinalargesaucepan,addthebacon,whiteleeksanddicedpotatoesandcookoveralowheatfor5minutes,stirringuntillightlygolden.

Mixinthestock,thenbringtotheboil,coverandsimmerfor20minutesuntilthepotatoesarejusttender.Addthechickenandboilrapidlyfor3minutes.

Stirinthegreenleeks,milk,creamandalittlesaltandpepper.Simmergentlyfor5minutes,thenstirinthespinachandalittlenutmeg.Cookfor2minutesuntilthespinachisjustcooked.

Ladleinto6bowls,sprinklewithalittleextranutmegandserve.

Forcreamychicken,bacon&celeriacsoup,use1choppedonioninplaceoftheleeksandreplacethepotatoeswithceleriac.FrywiththebaconasforChicken&spinachchowder.Roughlymashorpuréethesoup,thenaddthechickenandcookasforChicken&spinachchowder.Mixwithcreamandnutmegbutomitthespinach,adding2tablespoonschoppedchivesinstead.Caloriesperserving353

chickenparmigiana

Caloriesperserving499Serves4Preparationtime15minutes,pluschillingCookingtime13–14minutes

4boneless,skinlesschickenbreasts,about150g(5oz)each2eggs75g(3oz)brownbreadcrumbs75g(3oz)Parmesancheese,grated1tablespoonoliveoil2garliccloves,crushed600ml(1pint)passata1teaspoondriedoregano100g(3½oz)mozzarellacheese,gratedcrispgreensalad,toserve

Placethechickenbreastsbetween2sheetsofclingfilmorgreaseproofpaperandbashwitharollingpinormalletuntiltheyareabout4–5mm(¼inch)thick.

Beattheeggsinashallowbowl,thenmixtogetherthebreadcrumbsandhalfthegratedParmesanandplaceinaseparateshallowbowl.DipthechickenbreastsfirstintheeggandtheninthebreadcrumbandParmesanmixture.Coverandchillfor15minutes.

Cookthechickenunderapreheatedhotgrillfor5minutesoneachsideuntilcookedthrough.

Meanwhile,heattheoilinapan,addthegarlicandfryfor1minute,thenaddthepassataandoreganoandsimmerfor5minutes.

Pourthetomatosauceintoanovenproofdishandtopwiththechicken.SprinkleoverthemozzarellaandremainingParmesanandgrillfor3–4minutesuntilthecheesehasmeltedandthesauceisbubbling.Servewithacrispgreensalad.

Forchicken&Parmesanpasta,cook300g(10oz)gluten-freepastainasaucepanofboilingwateraccordingtothepacketinstructions,adding300g(10oz)broccoliflorets3minutesbeforetheendofthecookingtime.Meanwhile,heat1tablespoonoliveoilinafryingpanandcook400g(13oz)choppedchickenbreastfor8–10minutesuntilgoldenandcookedthrough,adding2crushedgarliccloves2minutesbeforetheendofthecookingtime.Drainthepastaandbroccoliandtipintothechicken,thenstirin2tablespoonsflakedalmonds,2tablespoonschoppedsun-driedtomatoesand2tablespoonsgratedParmesan.Caloriesper

serving498

codrarebit


2tablespoonsnoaddedsugarwholegrainmustard3tablespoonsbeerorsemi-skimmedmilk250g(8oz)Cheddarcheese,grated2tablespoonsoliveoil4piecesofcodfillet,about200g(7oz)each,pin-bonedsaltandpepper

Mixtogetherthemustard,beerormilkandcheeseinasmallsaucepan.Overalowheat,leavethecheesetomelt.Stiroccasionallyanddon’tletitboil,asthecheesewillcurdle.Removethepanfromtheheatandleavetocoolandthicken.

Heatafryingpanoverahighheatwiththeoil.Seasonthefishandplaceitinthepan,skinsidedown,andcookfor4–5minutesuntiltheskiniscrispy,thenturnthefishoverandcookforafurther1minuteuntilcookedthrough.

Spreadthecheesemixtureoverthe4piecesofcodandplaceunderapreheatedgrillandcookuntilgoldenbrown.

Forwholegrainmustard&creamsauce,toserveasanaccompaniment,inasmallsaucepansweat2finelychoppedshallotsand1crushedgarlicclovein1tablespoonoliveoil.Add100ml(3½floz)chickenstockand200ml(7floz)doublecreamtothepanandbringtotheboil.Stirin1tablespoonnoaddedsugarwholegrainmustard.Caloriesperserving262

pepperedbeefwithpotatocakes


8tablespoonsbalsamicvinegar2tablespoonscrackedblackpepper2leanrumpsteaks,about200g(7oz)each550g(1lb2oz)sweetpotatoes,peeledandcoarselygrated2eggs,beaten

2tablespoonsgramflour40g(1½oz)Parmesancheese,grated2tablespoonsgroundnutoil100g(3½oz)rocketleavessaltandpepper

Pourthebalsamicintoasmallpanandbubbleuntilreducedbyhalfanditformsasyrupyglaze.Setaside.

Placethecrackedpepperonaboardorplateandpresseachsteakintoit.Heatagriddlepanandcookthesteaksfor3–4minutesoneachsidedependingonhowrareyoulikeyoursteak.Leavetorestfor5minutes,thensliceintothickslices.

Meanwhile,mixtogetherthesweetpotatoes,eggs,gramflour,Parmesanandsaltandpepperinabowl.Heattheoilinalargefryingpan,addspoonfulsofthemixturetothepanandflattenwithaspatula.Cookfor2–3minutesoneachsideuntilcrispandgolden.Removefromthepanandkeepwarm.Repeatwiththeremainingmixture.

Arrange2sweetpotatocakesoneachplate,thentopwiththerocketandslicesofsteak.Servedrizzledwiththebalsamicglaze.

Forstuffedsweetpotatoes,bake4sweetpotatoesinapreheatedoven,200°C(400°F),GasMark6,for1houruntilsoft.Whencoolenoughtohandle,cutinhalflengthwaysandscoopoutthefleshintoabowl.Reservetheskins.Add4choppedspringonions,100g(3½oz)gratedManchegocheeseand2tablespoonssouredcreamtothebowlandmixtogether,thenspoonbackintothepotatoskins.Cook6pancettarashersunderapreheatedhotgrilluntilcrisp.Sprinkleontopofthepotatoestoserve.Caloriesperserving320

potatopizzamargherita

Caloriesperserving478Serves4Preparationtime20minutes,pluscoolingCookingtime45minutes

1kg(2lb)bakingpotatoes,peeledandcutintosmallchunks3tablespoonsoliveoil,plusextraforoiling1egg,beaten50g(2oz)ParmesanorCheddarcheese,grated4tablespoonsnoaddedsugartomatoketchup500g(1lb)smalltomatoes,thinlysliced125g(4oz)mozzarellacheese,thinlysliced1tablespoonchoppedthyme,plusextrasprigstogarnish(optional)salt

Cookthepotatoesinasaucepanofsaltedboilingwaterfor15minutes,oruntiltender.Drainwell,returntothepanandleavetocoolfor10minutes.

Add2tablespoonsoftheoil,theeggandhalfthegratedcheesetothepotatoandmixwell.Turnoutontoanoiledbakingsheetandspreadouttoforma25cm(10inch)round.Placeinapreheatedoven,200°C(400°F),GasMark6,for15minutes.

Removefromtheovenandspreadwiththeketchup.Arrangethetomatoesandmozzarellaslicesontop.Scatterwiththeremaininggratedcheese,thyme,ifusing,andalittlesalt.Drizzlewiththeremainingoil.

Returntotheovenforafurther15minutesuntilthepotatoiscrisparoundtheedgesandthecheeseismelting.Cutinto4wedges,garnishwiththymesprigs,ifliked,andserve.

Forsalamipotatopizza,makeasforPotatopizzamargherita,adding4slicesofchoppedsalamiwiththetomatoandmozzarellatothetopofthepizza.ContinueasforPotatopizzamargherita.Caloriesperserving499

moroccanchicken&harissa

Caloriesperserving433(notincludingrice)Serves4Preparationtime20minutes,pluscoolingCookingtime40minutes

1onion,veryfinelychopped2teaspoonspaprika1teaspooncuminseeds4boneless,skinlesschickenbreasts,about125g(4oz)eachbunchofcoriander,finelychopped4tablespoonslemonjuice3tablespoonsoliveoilsaltandpepper

Harissa4redpeppers4largeredchillies2garliccloves,crushed½teaspooncorianderseeds1teaspooncarawayseeds5tablespoonsoliveoil

Maketheharissa.Heatagriddlepanorfryingpan,addthewholeredpeppersandcookfor15minutes,turningoccasionally.Theskinswillblackenandstarttolift.Placethepeppersinaplasticbag,sealthebagandsetasideforawhile(thisencouragesthemto‘sweat’,makingiteasiertoremovetheirskins).Whencoolenoughtohandle,removetheskin,coresandseedsfromthepeppersandplacethefleshinablenderorfoodprocessor.

Removetheskin,coresandseedsfromtheredchilliesinthesamewayandaddthechillifleshtotheblender,togetherwiththegarlic,corianderandcarawayseedsandoliveoil.Processintheblendertoasmoothpaste.Ifnotrequiredimmediately,placetheharissainasealablecontainerandpourathinlayerofoliveoiloverthetop.Coverwithalidandrefrigerate.

Placetheonioninabowl,addthepaprikaandcuminseedsandmixtogether.Rubtheonionandspicemixtureintothechickenbreasts.Heatthecleanedpan,addthechickenandcookfor10minutesoneachside,turningonce,untilcookedthrough.

Putthecorianderinabowlandaddthelemonjuice,oliveoilandalittleseasoning.Addthechickentothebowlandtosswell.Servewiththeharissaandbrownrice,ifliked.

Foraspinachsalad,toserveasanaccompaniment,rinseandtear400g(13oz)spinachandaddtoapanwithanyresidualwater.Coverandcookfor1–2minutesuntilwilted.Stirin1choppedgarlicclove,100g(3½oz)Greekyogurt,seasonandwarmthrough.Caloriesperserving55

spicysproutingbroccolipasta


350g(11½oz)spaghetti200g(7oz)purplesproutingbroccoli2tablespoonsoliveoil8springonions,chopped½teaspoondriedchilliflakesjuiceof½lemonsaltandpepper25g(1oz)Parmesancheese,grated,toserve

Cookthespaghettiinasaucepanofboilingwateraccordingtothepacketinstructions.

Meanwhile,blanchthebroccoliinaseparatepanofboilingwaterfor2minutes,thendrainandrefreshundercoldrunningwater.

Heattheoilinafryingpan,addthesproutingbroccoliandspringonionsandcookoveramediumheatfor4–5minutesuntilsoftened.

Drainthepasta,thenstirintothevegetableswiththechilliflakesandlemonjuice.SeasonwellandservesprinkledwiththegratedParmesan.

Forbroccoli&pastasalad,cook350g(11½oz)pastashapesinasaucepanofboilingwateraccordingtothepacketinstructions,adding200g(7oz)trimmedTenderstembroccoli2minutesbeforetheendofthecookingtime.Drainandrefreshundercoldrunningwater,thentosstogetherwith100g(3½oz)crumbledfetacheese,4slicedspringonions,10halvedpittedolives,2tablespoonsoliveoiland1tablespoonbalsamicvinegar.Servesprinkledwith2tablespoonstoastedpecannuts.Caloriesperserving495

lime&corianderseabass


150g(5oz)butter,softened3tablespoonschoppedcoriander,plussmallbunch1largeredchilli,deseededandfinelychopped2limes4wholeseabass,about300g(10oz)each,guttedandscaled2tablespoonsvegetableoilsaltandpepper

Mixtogetherthebutter,choppedcoriander,chilliandgratedrindofthelimesinabowl.Seasonwithsaltandpepper.Takeasheetofclingfilmandspoononthebuttermixture.Rolltheclingfilmuptoformasausage,thentwisttheendstoenclosethebutterandplaceintherefrigeratortoset.

Make3slitsinthefleshoneachsideofthefish,makingsureyoudon’tcutallthewaythroughit.Slicethegratedlimesandplaceafewslicesoflimeinthecavityofeachfish,alongwithsomecoriandersprigs.

Brushtheoutsideofthefishlightlywiththeoilandseasonbothsidesgenerouslywithsaltandpepper.Placethefishdirectlyontherackofamedium-hotbarbecueorinafishgrillfirst(thisiseasier).Cookthefishfor5minutesoneachside.Thebestwaytotestifthefishiscookedisbylookinginsidethecavitytoseeifthefleshhasbecomeopaqueorifthefishisfirmtothetouch.

Slicethebutterthinlyintoroundsandplaceasliceineachofthecutsyoumadeon1sideofthefish.Allowthebuttertomelt.Servewithagreensalad.

Forbarbecuedseabassparcels,butter4largesquarepiecesoffoilandplaceaseabassinthecentreofeachpiece.Drizzleover2tablespoonsoliveoilandplaceafewpiecesofchoppedchilliandgingerandacoupleofslicesoflimeineachparcel.Sealthefoiltoformparcelsandplaceonamedium-hotbarbecuefor8–10minutes,oruntilthefishturnsopaque.Caloriesperserving206

cornedbeefhash


625g(1¼lb)potatoes,peeled3tablespoonsoliveoil1onion,chopped340g(11½oz)cancornedbeef2tomatoes,chopped4eggs

Cookthepotatoesinasaucepanofboilingwaterfor12–14minutesuntiltender.

Meanwhile,heat1tablespoonofoilinalargefryingpan,addtheonionandcookfor4–5minutesuntilsoftened.Addthecornedbeeftothepanandcookforafurther2–3minutes.

Drainthepotatoesandaddthemtothepan,cookingandlightlycrushingthemfor1–2minutes.Stirinthetomatoesandcookforafurther3–4minutes.

Meanwhile,heattheremainingoilinanotherfryingpanandfrytheeggstoyourliking.

Servethecornedbeefhashtoppedwithafriedegg.

Forcornedbeef,egg&saladbaguettes,slice2gluten-freebaguettesinhalfhorizontallyandtoasteachpiecefor2–3minutesoneachside.Spreadthebottomhalfofeachbaguettewithateaspoonofbutter,thentopwith¼shreddediceberglettuce,1slicedhard-boiledeggandone-quarterofa340g(11½oz)cancornedbeef,sliced.Sandwichtogetherwiththeremainingbaguettesandcuteachbaguetteinhalf.Caloriesperhalfbaguette487

salmonwithbroadbeansalad


650g(1¼lb)poddedfreshorfrozenbroadbeans2tablespoonschoppedmint1tablespoonchoppeddill3tablespoonslemonjuice3tablespoonsoliveoil2teaspoonsDijonmustard4salmonfillets,about150g(5oz)each,skinon1teaspoonseasalt1teaspooncrackedblackpepperlemonwedges,toserve

Cookthebroadbeansinasaucepanofboilingwaterfor5–6minutes,oruntiltender,thendrainandremovetheskins.Placethebeansinabowlandtosswiththemint,dill,lemonjuice,2tablespoonsoftheoilandthemustard.

Sprinkletheskinofthesalmonwiththesaltandpepper.Heattheremainingoilinalargefryingpan,addthesalmon,skinsidedown,andcookfor4–5minutesuntiltheskinisgoldenandcrisp.Turnthefishoverandcookforafurther2–3minutes,oruntilthesalmoniscookedthroughandtoyourliking.

Dividethebroadbeansaladbetween4plates,topwiththesalmonandservewithlemonwedges.

Forsalmon&broadbeanfishcakes,cook400g(13oz)peeledandchoppedpotatoesinasaucepanofboilingwaterfor15–18minutesuntiltender,adding225g(7½oz)broadbeans5minutesbeforetheendofthecookingtime.Drainandmashtogether.Meanwhile,cook300g(10oz)skinlesssalmonfilletunderapreheatedhotgrillfor4–5minutesoneachside,oruntilcookedthrough,thenflakeintobigpiecesandstirintothemashwith1tablespoonchoppeddillandsaltandpepper.Shapeinto4fishcakesanddustwith1tablespoongramflour.Heat2tablespoonsoliveoilinafryingpanandcookthefishcakesfor3–4minutesoneachsideuntilheatedthrough.Servewithacrispgreensalad.Caloriesperserving377

roastedsummervegetables


1redpepper,cored,deseededandthicklysliced1yellowpepper,cored,deseededandthicklysliced1aubergine,cutintochunks2yelloworgreencourgettes,cutintochunks1redonion,cutintowedges6garliccloves2tablespoonsextravirginrapeseedoroliveoil4–5thymesprigs150g(5oz)yellowandredbabyplumtomatoes150g(5oz)hazelnuts125g(4oz)rocketleaves2tablespoonsraspberryorbalsamicvinegarsaltandpepperhandfulofmustardcress,togarnish(optional)

Tossallthevegetables,exceptthetomatoes,inalargebowlwiththeoil.Seasonwithalittlesaltandpepperandaddthethyme.Tipintoalargeroastingtinandplaceinapreheatedoven,190°C(375°F),GasMark5,for40–45minutes,oruntilthevegetablesaretender.Addthetomatoesandreturntotheovenforafurther5minutes,oruntilthetomatoesarejustsoftenedandbeginningtoburst.

Meanwhile,tipthehazelnutsintoasmallroastingtinandplaceintheovenforabout10–12minutes,oruntilgoldenandtheskinispeelingaway.Leavetocool,thenremovetheexcessskinandcrushlightly.

Tosstherocketleavesgentlywiththeroastedvegetablesandheaponto4largeplates.Scatteroverthecrushedhazelnutsanddrizzlewiththevinegar.Scatteroverthemustardcress,ifliked,andserveimmediately.

Forroastedvegetablepasta,roastthevegetablesasforRoastedsummervegetables,thentipintoalargesaucepanwith500ml(17floz)passataand150ml(¼pint)vegetablestock.Bringtotheboil,thenreducetheheatandsimmergentlyfor20minutes.Removefromtheheatand,usingahand-heldblender,blenduntilsmooth.Seasonwithsaltandpeppertotasteandservewith700g(1½lb)hotcookedpasta.Caloriesperserving461

lambwithpea&rosemarymash


750g(1lb10oz)potatoes,peeledandchopped350g(11½oz)frozenorfreshpeas1tablespoonchoppedrosemary8lambcutlets,about100g(3½oz)each30g(1oz)buttersaltandpepper

Cookthepotatoesinasaucepanofboilingwaterfor12–15minutesuntiltender,addingthepeas2minutesbeforetheendofthecookingtime.

Meanwhile,sprinklehalftherosemaryoverthelambcutlets,thencookthemunderapreheatedhotgrillfor3–4minutesoneachsidedependingonhowpinkyoulikeyourlamb.Leavetorest.

Drainthepotatoesandpeas,thenreturntothepanandlightlymashwiththeremainingrosemary,butterandsaltandpeppertotaste.Servethelambcutletswiththepeaandrosemarymash.

Forrosemarylambcutletswithsummersalad,mixtogether2tablespoonschoppedrosemaryand1tablespoonoliveoilinasmallbowl,thenrubover8lambcutlets.Cookunderapreheatedhotgrillfor3–4minutesoneachsidedependingonhowpinkyoulikeyourlamb.Meanwhile,cook100g(3½oz)freshorfrozenpeas,75g(3oz)broadbeansand125g(4oz)asparagustipsinasaucepanofboilingwaterfor2–3minutes.Drain,refreshundercoldrunningwateranddrainagain,thentosstogetherwith2carrots,peeledandcutintomatchsticks,12babysweetcorn,thetornleavesof1Romainelettuce,asmallhandfulofmintleavesand12cherrytomatoesinaservingbowl.Drizzlewith2tablespoonsextravirginoliveoilandthejuiceof1lemon.Servewiththelamb.Caloriesperserving376

turkeycroquemadame


8x40g(1½oz)wholegrainbreadslices,fromalarge,roundloaf3tablespoonsnoaddedsugarwholegrainmustard

200g(7oz)reduced-fatmatureCheddarcheese,finelygrated200g(7oz)cookedturkey,thinlysliced2tomatoes,sliced

2springonions,thinlysliced1tablespoondistilledvinegar4largeeggs100g(3½oz)babyleafspinachpepperchoppedchives,togarnish

Lay4slicesofthebreadonaboardandspreadeachslicewiththemustard.TopthesliceswithhalfoftheCheddar,theturkeyandtomatoslices,thenscatterwiththespringonions.SeasonwithpepperandscatterovertheremainingCheddar.Topwiththeremainingslicesofbread.

Heatalarge,nonstickfryingpanoveramediumheatuntilhot,thencarefullyaddthesandwichesandcookfor4–5minutes,oruntilgoldenandcrispy.Turnthesandwichesoverandcookforafurther4–5minutes.Alternatively,toastinaflat-surfacedpaninimachineaccordingtothemanufacturer’sinstructions.

Meanwhile,bringalargesaucepanofwatertoagentlesimmer,addthevinegarandstirwithalargespoontocreateaswirl.Carefullybreak2eggsintothewaterandcookfor3minutes.Removewithaslottedspoonandkeepwarm.Repeatwiththeremainingeggs.

Transfereachsandwichtoaservingplate,scatteroverafewspinachleavesandtopwithapoachedegg.Garnishwithchivesandserveimmediately.

Forturkey&cheesesandwiches,cut1wholegrainbaguettealmostinhalflengthways.Cutinto4andplace,openedout,onabakingsheet.TopasforTurkeycroquemadamewiththemustard,turkey,tomatoesandspringonions.Scatterwithallofthegratedcheese.Cookunderapreheatedhotgrillfor3–4minutesoruntilhotandmelted.Servehotwithbabyleafspinach,ifliked.Caloriesperserving437

hakeoncreamedspinach


4piecesofhake,about200g(7oz)each2tablespoonsoliveoil2shallots,finelychopped1garlicclove,crushed50ml(2floz)whitewine500g(1lb)babyspinachleaves100ml(3½floz)doublecream75g(3oz)pinenutssaltandpepper

Placethehakeinanovenproofdish,drizzlewith1tablespoonoftheoilandseasonwithsaltandpepper.Placeinapreheatedoven,200°C(400°F),GasMark6,for6–8minutes,oruntilthefishisfirm.

Meanwhile,heattheremainingoilinalargefryingpan,addtheshallotsandfrygentlyuntilsoftened.Addthegarlicandfryforafurther1minute.Pourinthewineandleavetobubbleuntilalltheliquidhasevaporated.

Addthespinachtothepaninbatches,allowingittowiltcompletely,thenstirinthecreamandseasonwithsaltandpepper.

Heatanonstickfryingpanoveramedium-lowheatanddry-frythepinenuts,stirringfrequently,untillightlygoldenandtoasted.

Placesomecreamedspinachinthecentreofeachplate,topwithapieceoffishandscattersometoastedpinenutsoverthetop.

beetrootrisotto


500g(1lb)rawbeetroot,peeledanddiced2tablespoonsoliveoil2tablespoonswaterpinchofdriedsage1largeonion,diced2garliccloves,crushed300g(10oz)risottorice1litre(1¾pints)hotvegetablestock100g(3½oz)goats’cheesesaltandpepper

Toserve20g(¾oz)Parmesancheese,grated2–3choppedsageleaves

Tossthebeetrootinhalftheoilandseasonwell.Wrapinfoilandcookinapreheatedoven,200°C(400°F),GasMark6,for30–35minutesuntiltender.

Placehalfofthebeetrootinafoodprocessororblenderwiththemeasurementwateranddriedsageandblendtoapurée.Setaside.

Heattheremainingoilinasaucepan,addtheonionandfryfor3–4minutesuntilsoftened.Addthegarlicandriceandstirwell.Addaladleofthestockandcook,stirring,untilalltheliquidhasbeenabsorbed.Continuetoaddtheremainingstockinthesamewayuntilthericeisalmosttender.

Stirinthecookeddicedbeetrootandthebeetrootpuréeandcontinuetocook,stirring,for8–10minutesuntilthericeiscookedthrough.Stirinthegoats’cheeseandservesprinkledwiththeParmesancheeseandchoppedsage.

Forroastedbeetroot&goats’cheesesalad,put300g(10oz)rawbeetroot,peeledandcutintowedges,inaroastingtinandtosswith1tablespoonoliveoiland1teaspooncuminseeds.RoastasforBeetrootrisottofor35–40minutes.Meanwhile,whisktogether2tablespoonsoliveoil,1tablespoonbalsamicvinegar,½teaspoonnoaddedsugarwholegrainmustardand½teaspoonmaplesyrupinasmallbowl.Segment2orangesandtosswith60g(2¼oz)watercress,1peeled,stonedandslicedavocado,2tablespoonspumpkinseedsand¼slicedcucumberinaservingbowl.Grill4x60g(2¼oz)goats’cheeseroundsuntilgolden.Addtheroastedbeetroottothesaladandtosswiththedressing.Topwiththegoats’cheeseandserve.Caloriesperserving468

indianfishcurry

Caloriesperserving446(notincludingrice)Serves4Preparationtime15minutesCookingtime30minutes

2tablespoonsvegetableoil1onion,finelychopped1redchilli,deseededandfinelychopped1garlicclove,crushed5cm(2inch)pieceoffreshrootginger,peeledandfinelychopped1tablespoongroundcumin

1tablespoongroundcoriander1teaspoonturmeric1teaspoongarammasala400g(13oz)canchoppedtomatoes400ml(14floz)cancoconutmilk2largemonkfishtails,cutintochunks12rawpeeledkingprawns250g(8oz)livemussels,scrubbedanddebearded(discardanythatdon’tshutwhentapped)smallbunchofcorianderorparsley,roughlychopped

Heattheoilinalargefryingpan,addtheonionandfrygentlyforabout10minutesuntilgoldenbrown.Addthechilli,garlic,gingeranddriedspicesandfryforafurther1minuteuntilfragrant.

Addthetomatoesandcoconutmilkandbringtotheboil,thenreducetheheatandsimmerforabout10minutesuntilthecurrysaucehasthickened.

Stirinthemonkfishandprawnsandcookfor3–4minutesuntilthefishisjustcookedthroughandtheprawnsturnpink.Addthemusselsandcookforafurther3–4minutesoruntiltheyhaveopened.Discardanythatremainclosed.

Seasonandstirthroughthechoppedherbs.Servewithbasmatirice,ifliked.

Forgarlic&blackmustardseednaanbreads,toserveasanaccompaniment,heat1tablespoonoilinasmallfryingpan,add1tablespoonblackmustardseedsandfryuntiltheystarttopop.Mixtogether100g(3½oz)softenedbutterwiththemustardseedsand1crushedgarliccloveandspreadthismixtureover2largenaanbreads.Placethe2butteredsidestogetherandwrapinfoil.Bakeinapreheated

oven,180°C(350°F),GasMark4,for10minutesuntilwarmedthrough.Cutinto4andserve.Caloriesperserving380

lambkeftapittas


½tablespoongroundnutoil4wholemealpittabreadslemonwedges,toserve

Lambkeftas1smallonion,chopped2garliccloves,crushed400g(13oz)10%fatmincedlamb50g(2oz)freshwholemealbreadcrumbs1smallegg,lightlybeaten1smallbunchofparsley,chopped1smallbunchofcoriander,chopped¼tablespoongroundcinnamon

1tablespoongroundpaprika½tablespoongroundcuminsaltandpepper

Salad1carrot,peeledandgrated6radishes,thinlysliced½iceberglettuce,shredded½cucumber,thinlysliced

Placeallthekeftaingredientsinafoodprocessorandpulseseveraltimesuntilwellcombined.Tipintoalargebowland,usingwethands,shapethemixtureinto16meatballs.

Heatthegroundnutoilinalarge,nonstickfryingpanoveramediumheat,addthemeatballsandfryfor10–12minutes,turningfrequently,untilcookedthroughandbrownedallover.Removewithaslottedspoonanddrainonkitchenpaper.

Meanwhile,wrapthepittabreadsinfoilandplaceinapreheatedoven,180°C(350°F),GasMark4,for5–8minutes,oruntilwarm.Tomakethesalad,mixthecarrot,radishes,lettuceandcucumberinabowl.

Splitopenthewarmedpittas,fillwiththesaladandthenaddthemeatballs.Serveimmediatelywithlemonwedgestosqueezeover.

Forbarbecuedlambskewers,makethekeftamixtureasforLambkeftapittas.Tipintoalargebowlandformintoflatsausageshapesaround4long,flatmetalskewers.Cookonabarbecuefor10–12minutes,oruntilcookedthrough,thenservewiththepittabreadsandsaladasforLambkeftapittas.Caloriesperserving431

mediterraneancauliflowerpizzas


2headsofcauliflower,roughlychopped2eggs50g(2oz)Cheddarcheese,grated40g(1½oz)Parmesancheese,grated1teaspooncayennepepper

largepinchofseasalt4tablespoonstomatopurée1redpepper,cored,deseededandsliced1courgette,thinlysliced1garlicclove,finelysliced4artichokehearts,quartered1teaspoondriedoregano

250g(8oz)mozzarellacheese,sliced

Linealargebakingsheetwithnonstickbakingpaper.

Placethecauliflowerinafoodprocessororblenderandprocessuntilveryfine.Transfertoadryfryingpanandcookfor10minutes,stirringoccasionally,togetridofthemoisture.

Tipthecauliflowerintoalargebowlandstirintheeggs,cheeses,cayennepepperandsalt.Dividethemixtureinhalfandspoonontothepreparedbakingsheetin2mounds,usingyourhandstoshapeintoroughrounds.

Placeinapreheatedoven,180°C(350°F),GasMark4,for30minutesuntiltheyholdtheirshapeandaregolden.Usingapaletteknife,flipeachoneoverandbakeforafurther10minutes.

Removefromtheovenandspreadwiththetomatopurée,thentopwiththevegetables,oreganoandmozzarella.Returntotheovenandbakefor10minutes.Cuteachpizzainhalf,thenserveimmediately.

Forcauliflowercheesesoup,heat1tablespoonoliveoilinasaucepan,add1choppedonionandfryfor4–5minutesuntilsoftened.Add1largechoppedcauliflower,about875g(1¾lb)totalweight,150g(5oz)peeledandchoppedpotatoesand1.2litres(2pints)vegetablestockandbringtotheboil.Simmerfor20–25minutesuntilthevegetablesaresoft,thenstirin150g(5oz)crumbledfetacheese.Usingahand-heldblender,blenduntilsmooth.Seasontotaste,thenservewithasprinklingofgratedParmesan.Caloriesperserving311

cheesyporkwithparsnippurée

Caloriesperserving480(notincludinggreenbeans)Serves4Preparationtime10minutesCookingtime16–20minutes

4leanporksteaks,about125g(4oz)each1teaspoonoliveoil50g(2oz)crumblycheese,suchasWensleydaleorCheshire,crumbled

½tablespoonchoppedsage75g(3oz)granarybreadcrumbs1eggyolk,beatenpepper

Parsnippurée625g(1¼lb)parsnips,chopped2garliccloves3tablespoonscrèmefraîche

Seasontheporksteakswithplentyofpepper.Heattheoilinanonstickfryingpan,addtheporksteaksandfryfor2minutesoneachsideuntilbrowned,thentransfertoanovenproofdish.

Mixtogetherthecheese,sage,breadcrumbsandeggyolk.Dividethemixtureinto4andusetotopeachoftheporksteaks,pressingdowngently.Cookinapreheatedoven,200°C(400°F),GasMark6,for12–15minutesuntilthetoppingisgolden.

Meanwhile,makethepurée.Placetheparsnipsandgarlicinasaucepanofboilingwaterandcookfor10–12minutesuntiltender.

Drainandmashwiththecrèmefraîcheandplentyofpepper.Servewiththeporksteaksandsteamedgreenbeans,ifliked.

Forchickenwithbreadedtomatotopping,replacetheporkwith4x150g(5oz)boneless,skinlesschickenbreasts.Brownandlayinanovenproofdish,asforCheesyporkwithparsnippurée.MakethetoppingasforCheesyporkwithparsnippurée,replacingthesagewith4choppedsun-driedtomatoesand¼teaspoondriedoregano.BakeasforCheesyporkwithparsnippuréeandservewiththeparsnippurée.Caloriesperserving475

nuttypassionfruityogurts

Caloriesperserving428Serves2Preparationtime5minutes,pluschilling

2passionfruit250ml(8floz)naturalyogurt4tablespoonsclearhoney50g(2oz)roastedhazelnuts,roughlychopped4clementines,peeledandchoppedintosmallpieces

Halvethepassionfruitandscoopthepulpintoalargebowl.Addtheyogurtandmixthemtogethergently.

Put2tablespoonfulsofthehoneyinthebasesof2narrowglassesandscatterwithhalfofthehazelnuts.Spoonhalfoftheyogurtoverthenutsandarrangehalfoftheclementinepiecesontopoftheyogurt.

Repeatthelayering,reservingafewofthenutsfordecoration.Scatterthenutsoverthetopandchilltheyogurtsuntilreadytoserve.

Forpassionfruit,coconut&strawberryyogurts,soak2tablespoonsdesiccatedcoconutin4tablespoonsskimmedmilkfor30minutes.MixthepassionfruitandyogurtasforNuttypassionfruityogurts,alsofoldinginthesoakedcoconut.LayerasforNuttypassionfruityogurts,omittingthehazelnutsandreplacingtheclementineswith100g(3½oz)quarteredstrawberries.Caloriesperserving199

rosemarypannacottas

Caloriesperserving456Serves6Preparationtime15minutes,plussoaking,coolingandchillingCookingtime15minutes

3tablespoonscoldwater1sachetor3teaspoonspowderedgelatine450ml(¾pint)doublecream150ml(¼pint)milk4tablespoonsthick-sethoney2teaspoonsveryfinelychoppedrosemaryleavessmallrosemarysprigs,todecorate

Apricotcompote200g(7oz)ready-to-eatdriedapricots,sliced300ml(½pint)water1tablespoonthick-sethoney2teaspoonsveryfinelychoppedrosemaryleaves

Spoonthemeasurementwaterintoasmallheatproofbowlormug.Sprinklethegelatineoverandtiltthebowlormugsothatallthedrypowderisabsorbedbythewater.Leavetosoakfor5minutes.

Pourthecreamandmilkintoasaucepan,addthehoneyandbringtotheboil.Addthesoakedgelatine,takethepanofftheheatandstiruntilcompletelydissolved.Addtherosemaryandleavetostandfor20minutesfortheflavourstoinfuse,stirringfromtimetotime.Pourthecreammixtureinto6individual150ml(¼pint)metalmoulds,strainingifpreferred.Leavetocoolcompletely,thenchillfor4–5hoursuntilset.

Putallthecompôteingredientsintoasaucepan,coverandsimmerfor10minutes,thenleavetocool.

Dipthemouldsintohotwaterfor10seconds,loosentheedges,thenturnoutthepannacottasontosmallservingplatesandspoonthecompôtearoundthem.Decoratethepannacottaswiththerosemarysprigs.

Forvanillapannacottas,makethepannacottaasforRosemarypannacottasbutwithouttherosemary,addingtheseedsfrom1slitvanillapodandthepoditselfasthecreammixturecools.Discardthepodjustbeforepouringthemixtureintothemoulds,thencontinueasforRosemarypannacottas.Turnoutandservewithfreshraspberries,ifliked.Caloriesperserving456(notincludingraspberries)

rawraspberry&nuttarts

Caloriesperserving418Makes6Preparationtime20minutes,plussoakingandchilling

175g(6oz)blanchedalmonds175g(6oz)cashewnutsjuiceandgratedrindof1largelemon5tablespoonswater4teaspoonsmaplesyrup125g(4oz)pitteddates150g(5oz)raspberriesmintleaves,todecorate

Placethealmondsinabowl,pouroverenoughwatertocoverandleavetosoakforatleast2hours,orpreferablyovernight.

Putthecashews,lemonrindandjuice,measurementwaterand2teaspoonsmaplesyrupinafoodprocessororblenderandblendtogether.Transfertoasmallbowl,coverandchill.

Drainthealmonds,thenputinacleanfoodprocessorwiththedatesandblendtoastiffpaste,addingalittlewaterifnecessary.Takeageneroustablespoonofthemixtureandrollintoaball,thenpushtheballintoaminitartpan,pressingtolinetheedges.Repeatwiththeremainingmixturetoline6minitarttins.Chillfor20minutes.

Removethetartcasesfromthetinsbyrunningaknifearoundtheedges.Spoonsomeofthecashewfillingintoeachtart,thentopwiththeraspberries.Drizzleovertheremainingmaplesyrupandservedecoratedwithmintleaves.

Forraspberry,almond&mangocrumble,place175g(6oz)choppedready-to-eatdriedapricotsandthegratedrindandjuiceof1orangeinabowlandleavetosoakfor1hour.Place1largepeeled,stonedandchoppedmangoinashallowovenproofdishandpourovertheapricotsandjuice,thenscatterover150g(5oz)raspberries.Sprinkleover75g(3oz)groundalmonds,thenpourover25g(1oz)meltedcoconutoil.Bakeinapreheatedoven,200°C(400°F),GasMark6,for15minutesuntillightlygolden.Dividebetween6bowlsandserveimmediately.Caloriesperserving206

index

almondsapricot&almondcakeraspberry,almond&mangocrumble

applesapple&peartartcelery,apple&bluecheesesaladmapleapplecake

apricotsapricot&almondcakeapricotcompoteporkwithpecans&apricots

asparagusasparagus,lemongrass&prawnstir-frycodsaltimbocca

auberginesaubergine&sweetpotatowedgesauberginecurrybabaganoushlambwithauberginedressing

avocadosavocado&souredcreamsoupchocolateavocadomoussepotato&avocadosalad

babaganoushbacon:creamychicken,bacon&celeriacsoupbalsamic&pepperstrawberriesbananas

banana&buttermilkpancakesbanana&raspberryicecreambananaricepudding

bananasplitsbeans

bean,chorizo&spinachstewchilliedoxtail&redbeansoupmixedbean&tomatochillisquash,kale&mixedbeansoup

beefbeef&pakchoistir-fry1,2chillibeefwithspringonionspepperedbeefwithpotatocakeswasabibeefwithgarlicpakchoi

beeryoxtail&butterbeansoupbeetroot

beetroot&pumpkinpennebeetrootrisottoroastedbeetrootsoup

berriesberry&mintcompotepapayawithtumblingberriessummersmoothie

bhajis,onionblackbeans:corn,tomato&blackbeansaladblueberries:lemon&blueberrypancakesBrazilnuts

BrazilchocolatebrowniesBrazilnut&orangecupcakes

breadcornedbeef,egg&saladbaguettesgarlic&blackmustardseednaanbreadsmixedbean,tomato&chillibruschettasspicychickenopensandwichesturkeycroquemadame

broadbeanscodsaltimboccasalmonwithbroadbeansalad

broccoli:spicysproutingbroccolipastabrownies,Brazilchocolate

bruschettas,mixedbean,tomato&chilliburgers

pork&apricotburgersspicedlambburgers

butterbeansbeeryoxtail&butterbeansoupbutterbeandip

butternutsquashbutternut&Parmahamsaladsquash,carrot&mangotaginesquash,kale&mixedbeansoup

cabbage:grilledporkchopswithcabbage&leekmashcakes

apricot&almondcakeBrazilchocolatebrowniesmapleapplecakepoppyseed&lemoncupcakes

carrotssnapperwithcarrots&carawaysquash,carrot&mangotagine

cauliflower:Mediterraneancauliflowerpizzasceleriac:creamychicken,bacon&celeriacsoupcheese

cauliflowercheesesoupcelery,apple&bluecheesesaladcheesyherbymuffinscheesyporkwithparsnippuréecheesysquash,pepper&mixedbeansoupchickenParmigianacodrarebitgrilledgoats’cheesesaladpea,feta&spinachsaladpotatopizzamargheritapumpkin&goats’cheesebakeroastedbeetroot&goats’cheesesaladspinach&fetaquichestomato&mozzarellasalad

turkeycroquemadamechicken

chicken&Parmesanpastachicken&prawnjambalayachicken&spinachchowderchicken,chilli&vegetablestir-frychickenParmigianachickenwithbreadedtomatotoppinggriddledsummerchickensaladharissachickenwithtabboulehMoroccanchicken&harissapoachedchicken&vegetablespolenta-crustedchickenspicedyogurtchicken

chickpeas:spicyfalafelchillies

chillibeefwithspringonionschilliprawnswithcorn&blackbeansaladchillisaltchilli-searedsquid&herbsaladchilliedmelonfoamchilliedoxtail&redbeansoupmixedbean&tomatochilli

Chinesebraisedbeefchocolate

Brazilchocolatebrowniesstickychocolatepears

chorizobean,chorizo&spinachstewscallop,chorizo&redpepperskewers

chowder,chicken&spinachcoconut:passionfruit,coconut&strawberryyogurtscoconutmilk

coconutfishcurryroastedrhubarbwithcoconutrice

codcodrarebit

codsaltimboccacompotes

apricotcompoteberry&mintcompotefruitcompote

coriandercarrot&corianderpuréelime&corianderseabasspan-friedscallopswithlime&coriander

cornedbeefhashcourgettes:lemon,courgette&chickenpastacrab&grapefruitsaladcrumble,raspberry,almond&mangocupcakes,poppyseed&lemoncurry

auberginecurrycoconutfishcurrycurriedeggsaladIndianfishcurryThaifishcurry

dip,butterbeanDoversole,lemon&sageeggs

cornedbeef,egg&saladbaguettescurriedeggsaladherbysmokedsalmonomelettespoachedeggs&spinachranch-styleeggsspinach&fetafrittataspinachomeletteArnoldBennettturkeycroquemadame

falafel,spicyfennel

fennelvichyssoise

potato&fennelsaladroastedfennelporkchops

figs,prosciutto&fish

coconutfishcurryIndianfishcurryThaisteamedfishseealsocod;salmon,etc

fool,apple&pearfrittata,spinach&fetafruit

chargrilledfruitwithchillisaltfruit&nutslicesfruitcompotegreenfruitsaladmixedfruitsaladsummerfruitdesserttropicalfruitdessert

garlic

garlic&blackmustardseednaanbreadswasabibeefwithgarlicpakchoi

ginger:melonwithmint&gingersyrupgrapefruit

crab&grapefruitsaladpineapple&grapefruitwithmint

grapes:smokedtrout&grapesaladgrissini,salt&pepperhaddock:spinachomeletteArnoldBennetthakeoncreamedspinachham

butternut&ParmahamsaladscallopswrappedinParmahamsmokedham&tomatoomelette

harissaharissachickenwithtabbouleh

Moroccanchicken&harissaicecream,banana&raspberryIndianfishcurryIndian-stylespicyopenomelettejambalaya,wildricekale:squash,kale&mixedbeansouplamb

lambkeftapittaslambwithauberginedressinglambwithpea&rosemarymash

leekscabbage&leekmashclassicvichyssoise

lemonslemon&blueberrypancakeslemon&sageDoversolelemon,courgette&chickenpastapoppyseed&lemoncupcakes

lentils:salmon,Puylentil&dillsaladlimes

lime&corianderseabasspan-friedscallopswithlime&coriandersearedtunawithlimecrust

mackerel:spicedmackerelfilletsmangoes

banana&mangoicecreamkingprawn,mango&herbsaladraspberry,almond&mangocrumblesquash,carrot&mangotagine

mascarponecheese:passionfruitcreamMediterraneancauliflowerpizzasmelon

chilliedmelonfoammelonwithmint&gingersyrup

Mexican-stylescrambledeggsmintraitaMoroccanchicken&harissamousse

chocolateavocadomoussequickbananamousse

muesli,fruit&nutbirchermuffins,cheesyherbymushrooms,goats’cheesestuffednaanbreads,garlic&blackmustardseednuts

fruit&nutslicesnuttypassionfruityogurtsrawraspberry&nuttarts

oats

fruit&nutbirchermuesliprune&oatloaf

omelettesherbysmokedsalmonomelettesIndian-stylespicyopenomelettespinachomeletteArnoldBennett

onionbhajisoranges:Brazilnut&orangecupcakesoxtail:beeryoxtail&butterbeansouppakchoi

beef&pakchoistir-fry1,2wasabibeefwithgarlicpakchoi

pancakesbanana&buttermilkpancakeslemon&blueberrypancakespancakeswithfruitcompote

pannacotta,rosemary

papayawithtumblingberriesParmaham

butternut&ParmahamsaladscallopswrappedinParmaham

parsnippurée,cheesyporkwithpassionfruit

nuttypassionfruityogurtspassionfruitcream

pastabeetroot&pumpkinpennechicken&Parmesanpastalemon,courgette&chickenpastaroastedvegetablepastaspicysproutingbroccolipasta

pearsapple&peartartbakedstuffedpears

peaslambwithpea&rosemarymashpea,feta&spinachsaladscallopswithmintypeapurée

pecans:porkwithpecans&apricotspeppers

barbecuedpepperrelishcheesysquash,pepper&mixedbeansoupscallop,chorizo&redpepperskewers

pineapple&grapefruitwithmintpiripiriswordfishwithtomatosalsapittas,lambkeftapizzas

Mediterraneancauliflowerpizzaspotatopizzamargherita

polenta-crustedchickenpoppyseed&lemoncupcakespork

cheesyporkwithparsnippuréeporkwithpecans&apricots

roastporkloinwithcreamyvegroastedfennelporkchops

porridge,prune&cinnamonpotatoes

cornedbeefhashpepperedbeefwithpotatocakespotato&avocadosaladpotato&fennelsaladpotatopizzamargheritasalmon&potatosalad

prawnschicken&prawnjambalayachilliprawnswithcorn&blackbeansaladkingprawn,mango&herbsaladlemongrass,prawn&mintsoup

prune&oatloafpumpkin&goats’cheesebakequiches,spinach&fetaquinoa:tabboulehraita,mintranch-styleeggsrarebit,codraspberries

banana&raspberryicecreamrawraspberry&nuttarts

redbreamwithtomatosaladrelish,barbecuedpepperrhubarb:roastedrhubarbwithcoconutricerice

bananaricepuddingbeetrootrisottoroastedrhubarbwithcoconutricewildricejambalaya

risotto,beetrootrosemary

lambwithpea&rosemarymashrosemarypannacottas

salads

broccoli&pastasaladbutternut&Parmahamsaladcelery,apple&bluecheesesaladchilli-searedsquid&herbsaladcinnamonfruitsaladcorn,tomato&blackbeansaladcornedbeef,egg&saladbaguettescrab&grapefruitsaladcrispytroutsaladcurriedeggsaladgreenfruitsaladgriddledsummerchickensaladgrilledgoats’cheesesaladmixedfruitsaladpea,feta&spinachsaladpotato&avocadosaladpotato&fennelsaladredbreamwithtomatosaladroastedbeetroot&goats’cheesesaladroastedbeetrootsaladroastedvegetablesaladsalmon,Puylentil&dillsaladsalmonwithbroadbeansaladsmokedtrout&grapesaladspinach,egg&cresssaladspinachsaladsummersaladtomato&mozzarellasaladtunasaladwithlimedressing

salmoncrustedsalmonwithtomatosalsaherbysmokedsalmonomelettessalmon,Puylentil&dillsalad

salmonwithbroadbeansaladsalsa,tomato1,2saltimbocca,codscallops

scallopswithmintypeapuréescallopswrappedinParmaham

seabass:lime&corianderseabassseabream,wholebakedskewers

barbecuedlambskewersscallop,chorizo&redpepperskewers

smoothiesberry&mintsmoothiesmelon&gingersmoothiespapaya&berrysmoothiessummersmoothie

snapperwithcarrots&carawaysoups

avocado&souredcreamsoupbeeryoxtail&butterbeansoupcauliflowercheesesoupcelery&Stiltonsoupchicken&spinachchowderchickpeas&mintsoupcoconutfishsoupfennelvichyssoiseharissachickensouplemongrass,prawn&mintsouponionsouppea,mint&fetasouproastedbeetrootsoupspicysquash&carrotsoupsquash,kale&mixedbeansouptomato&basilsoup

spinachbean,chorizo&spinachstewchicken&spinachchowder

eggsFlorentinehakeoncreamedspinachpea,feta&spinachsaladpoachedeggs&spinachspinach&fetaquichesspinachomeletteArnoldBennettspinachsalad

squid:chilli-searedsquid&herbsaladstew,bean,chorizo&spinachstir-fries

asparagus,lemongrass&prawnstir-frybeef&pakchoistir-fry1,2chicken,chilli&vegetablestir-fryspicytofu&vegetablestir-fry

strawberriesbalsamic&pepperstrawberriespassionfruit,coconut&strawberryyogurts

stroganoff,vegetablesweetpotatoesaubergine&sweetpotatowedges

stuffedsweetpotatoessweetcorn:corn,tomato&blackbeansaladswordfish,piripiritabbouleh,harissachickenwithtagine,squash,carrot&mangotarts

apple&peartartrawraspberry&nuttarts

Thaisteamedfishtofu:spicytofu&vegetablestir-frytomatoes

chickenParmigianachickenwithbreadedtomatotoppingcorn,tomato&blackbeansaladmixedbean&tomatochillipotato&sun-driedtomatosaladpotatopizzamargheritaranch-styleeggs

redbreamwithtomatosaladsmokedham&tomatoomelettetomato&mozzarellasaladtomatosalsa1,2

tropicalfruitdesserttrout:smokedtrout&grapesaladtuna:searedtunawithlimecrustturkeycroquemadamevanilla

vanillapannacottasvanillaseasalt

vegetableschicken,chilli&vegetablestir-frypoachedchicken&vegetablesroastporkloinwithcreamyvegroastedsummervegetablesspicytofu&vegetablestir-fryvegetablestroganoff

vichyssoise,fennelwasabibeefwithgarlicpakchoiwildricejambalayawraps,summerchicken

acknowledgements

SeniorCommissioningEditorEleanorMaxfieldProjectEditorClareChurlyDesignandArtDirectionPennyStockSpecialPhotographyWilliamShawFoodStylistJoySkipperPropStylistKimSullivanPictureLibraryManagerJenniferVeallProductionControllerSarahKramerSpecialphotography©OctopusPublishingGroupLimited/WilliamShaw.Additionalphotography©OctopusPublishingGroup/WillHeap1,2,3,4,5,6,7,8,9;DavidMunns1,2,3,4,5,6,7,8,9,10;SeanMyers1,2;LisParsons1,2,3,4,5,6,7,8,9,10,11;WilliamReavell1;CraigRobertson1;GarethSambidge1;WilliamShaw1,2,3,4,5,6,7,8,9,10,11,12,13,14,15,16,17,18,19,20,21.

200 Light Sugar-free Recipes: Hamlyn All Colour Cookbook

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