The Real Food Planner Sample

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ACKNOWLEDGEMENTS

I would not have completed this book without help and encouragement from my husbandRoger. He not only guided me through the formatting of the book but he also produced thephotographs. This often meant taking his serving into the studio to photograph it while the

rest of us tucked in.

I would like to thank my friends Beatrice, Eve and Betty who provided dishes and table linenfor some of the photographs, and to Tony and Beatrice who tested some of the recipes.

My sons, Russell and Martin, helped by eating anything on offer, and by taking any surplushome with them. I somehow feel that this was not the behaviour of potential food critics.

I would also like to thank everyone who listened to my ideas and finally convinced me to go toprint. Finally to my friend Christine, for suggesting the title.

The Real Food Planner

First published 2009

Copyright 2009, Kathleen Barrett. All rights reserved.


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To The Reader

Dear Reader,

This extract from The Real Food Planner is offered free for you to read and to use. If youlike it, and would like to buy the complete book (152 pages), please contact me at

[email protected]

The book is published as an A4 paperback (297mm by 210mm) professionally printed withlaminated colour covers. Having suffered for years with cookery books that refuse to stayopen at the right page, I have chosen spiral binding for my book. This means it will lay flat onyour kitchen worktop, always visible as you work. The paperback is priced at 14.99 plus3.50 postage and packing to a UK address.

If you would prefer a soft copy then you can purchase the full PDF (download) for 4.99

I hope you enjoy reading this extract and find it useful. If you have any suggestions orcomments I would be pleased to hear from you.

Yours sincerely

Kathleen Barrett
mailto:[email protected]:[email protected]


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2009, Kathleen Barrett. All rights reserved. 1

INTRODUCTION

When I worked full time I often discussed evening meals with my colleagues in the staffkitchen whilst waiting for the coffee to brew. The general opinion was that it was only possibleto plan a family meal if you were a highly organised person. Most people felt that cooking a

family meal from scratch was too time consuming and there were a variety of problems toovercome. These ranged from one member of the family being vegetarian and another on aslimming diet, to late home-comers. The only solution therefore was ready meals.

Actually, cooking with fresh ingredients is not only cheaper, tastier and healthier, but it doesnot necessarily take more time. However, the clearing up operation after the meal can betiresome. The answer is to plan your time, your shopping and your menus. Cooking doublethe quantity you need and freezing half of it means that you cook once but eat twice. It alsouses less energy.

Planning menus for the working week may sound like a huge chore, but with prepared food inthe fridge and complete meals in the freezer there will be days when you do not cook at all.Individual frozen dishes will cater for vegetarians and the late home-comer. They can alsowork wonders with difficult young eaters if they see a tub labelled with their name. Alwaysfreeze surplus sauce or gravy as these can be used with grilled meat or fish. Label thecontainer with the date and contents and keep a freezer list. (A notepad in the kitchen drawerwill do).

I have devised a plan for the working week divided into twelve monthly sections containingjust two weekly plans for each month (endeavouring to use seasonal products). It can onlyserve as a guide because some recipes may not be suitable in which case substitutes will benecessary. Read the plan for the week and make a shopping list. Resist buying bargainoffers that you have not planned to use as these account for one third of all food beingthrown away. However, take advantage of the offers on ingredients that you know you willuse and either freeze them raw or as a cooked dish.

The meals are based on meat, fish, eggs, pulses, cereals and vegetables. I have tried tobalance them so that vegetarians can eat part of the meal and replace the meat or fish withcheese, eggs or nuts; weight watchers can eat small portions of the richer dishes but more ofthe vegetables. I have included entirely vegetarian dishes in the meal plan and a section onside dishes to help you choose complementary vegetables to the main dish.

The recipes that use butter, cream and wine might be considered unhealthy and extravagant;however, taken over the course of a year they fall within the category of moderation as theyare offset by the cheaper, plainer recipes. The fat content can be reduced by using crme-fraiche instead of cream. A good substitute for butter is a low fat product made by Pura calledButtery light touch; it works well for frying and for mashing with potatoes. Olive spread isequally good. However the flavour of the dish will change so you will need to experiment. Ihave stated or substitute when listing the ingredients otherwise use butter.

I always use Free Range products because I feel strongly about animal welfare, but I havenot specified this in the recipes because it is a personal choice. However I would ask you toconsider buying them even if they are more expensive. We are now officially an overweightnation so if we can balance the budget by spending the same amount of money but buyingless we could eat superior tasting food with a clear conscience and lose weight. Buying freerange eggs will not break the bank, and free range pork is certainly becoming cheaper. Lookfor British pork as our farmers have higher welfare standards than those of other countries.

Whilst on an ethical theme I should mention that since I began writing this book our stocks ofcod have dwindled so look for other firm white fish to use. Pollack has become a popularsubstitute but apparently not the name so it has been re-named colin. Colin and chips doesnt

quite have the same ring as cod and chips, but we do need those stocks replenished!


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2 2009, Kathleen Barrett. All rights reserved.

I am sure that most people have followed what appeared to be a cheap recipe but have beenleft with an expensive ingredient that will not be used again and just thrown away. One of thebiggest traps is the inclusion of fresh herbs (unless you grow your own). I have thereforemade notes at the start of each week to help with the shopping list so that all items are used.

I have written this book as a plan for home cooked meals for cooks and non-cooks. It is not a

traditional cookbook and therefore it does not contain the usual chapters on equipment, storecupboard items etc. The store cupboard, like the fridge, might contain bargain buysdestined for the bin. The recipes do not require complicated equipment; however, someelectronic scales, a mini-blender, a Pyrex measuring jug and a set of measuring spoons willbe very useful.

I have used the Celsius scale for oven temperatures and the metric system for weights asthese are the most commonly used. Conversion charts are supplied with ovens but in myexperience oven thermostats are not always accurate. I test mine with oven chips or roastpotatoes; if they do not crisp up in the usual time I know that I need to set the temperaturehigher.

MEASUREMENTS AND WEIGHTS

Inexperienced cooks must despair at recipes that include 1 medium onion, 2 large carrots, 3small courgettes, a large turnip, 4 tomatoes, a knob of ginger, a sprig, a dash or a glug ofsomething. I have therefore given weights before peeling and de-seeding as this is morelikely to produce consistent results. Of course, some things are not so easy to weigh andthings like garlic cloves vary in size. You will learn how garlicky you like your food butremember, too much can actually destroy the flavour of the food.

In all my recipes, a clove of garlic is this size:-

Fresh root ginger comes in odd shapes and sizes andyou simply break off the amount you need. Although itwill keep for quite a while in the fridge it is morepractical to freeze it. Peel it and cut into uniform sizesthen wrap each piece in clingfilm and keep them in abag in the freezer. It grates in its frozen state. Thepiece shown here, when peeled and finely chopped,will be a well-packed teaspoonful.

A small chilli is hot and looks like this:-


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A medium chilli is mild andlooks like this.

Spring Onions. Are either fat or thin and it does not really matter which you use. The thinones weigh about 10g each. Unless I state otherwise the spring onions in this guide are the

ordinary thin ones.

Lemons. The amount of juice contained in lemons varies. Generally you should get 3 to4 tbsp from a lemon but it may well be half this. I therefore use tablespoons in the recipeswith a guide to the amount of lemons needed.

Celery. One outside stick of celery weighs approximately 75g

Herbs. If you are unfamiliar with fresh herbs the term sprig can be misleading. It is usedmainly for small leaved herbs like thyme, oregano and rosemary. Look at the packaged herbssold in supermarkets. One of the sprigs (or stems) when stripped usually provides 1 tsp. Fivegrams of soft leaved herbs such as mint, sage and parsley when chopped equals 1 tbsp. Inthe recipes I list herbs by the spoonful which should be well packed.

Supermarkets sell a variety of packaged herbs by weight but they are very expensive. It ismuch cheaper to buy them in pots from a garden centre. Plant them out in the garden or intubs on the patio or leave them in their pots. They will survive through the winter on an insidewindowsill. If there is no alternative but to buy them make the most of the expensive ones byusing them up in salads or freezing them.

I used to be wary of dried herbs because I considered them to have a medicinal taste but Imay have been guilty of storing them for too long. However I think that the freeze dried herbsare a big improvement and I particularly like the mixtures, which are very convenient forstews and pasta sauces. They need to be used sparingly as their flavour is more intense thanfresh herbs.

I do not claim to be a good cook, but I am an enthusiastic and adventurous one. My familyand friends always praise the curries I serve this is simply because I enjoy preparing Asiancuisine. I spend hours roasting and grinding spices, and making pastes and masalas.Unfortunately it is not practical to include these time consuming recipes in this book;however, I have included some simple Indian-style curries that are still authentic and veryflavoursome.

I have included a variety of dishes and I hope that these will inspire you to create and plantasty healthy dinners and abandon ready meals for ever.


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DECEMBER

When December arrives we all start to think about Christmas dinner, and as poultry is usuallyserved I have avoided it in this months menus. I have given you the choice of three nut

loaves to try before Christmas dinner because not only do they cater for vegetarians but theyaccompany roast poultry well. There are so many versions of nut loaf that I found it difficult todecide which ones to include so I have included three. They are all quick to prepare, butoption 3 takes longer to cook. I really went for loaves and included a meat one in Week 1.

Day: 1 Green pepper spaghetti: garlic bread

Day: 2 Spice coated lamb: roasted vegetable couscous

Day: 3 Grilled five spice salmon: mushrooms and peas

Day: 4 Pork chops with sherry and almonds: mashed potatoes: sprouts

Day: 5 Meat loaf: baked potatoes

Day: 1 Nut loaf: baked potatoes: green side salad

Day: 2 Lamb kebabs with yoghurt: chick pea stew

Day: 3 Minced beef curry: cauliflower and peas: chapatis

Day: 4 Pork stroganoff: baked potatoes

Day: 5 Really healthy fish and chips: spinach and cheese pie

Notes

You will need yoghurt for the stroganoff, lamb kebabs and the yoghurt sauce so buy a500ml tub of Greek yoghurt.

As cauliflower is expensive in December, you could use cabbage instead.

Green beans are needed for Day 2 so the rest of a pack could be used Day 4.

Potatoes are used often this week so you could have tagliatelle with the stroganoff butyou need some ready baked for Day 5.

Decide which nut loaf to cook.


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eek 1

Day 1 Green pepper spaghettiTotal preparation and cooking time 30 min

This is a very quick vegetarian pasta dish but non-veggies could fry some chopped baconwith the onion.

Ingredients for 4 servings

Onion 300gGreen pepper 300g

Passata 600gCheddar cheese 200gCayenne pepper tsp (or tsp crushed dried chillis)

Olive spread 3 tbspDried spaghetti 400g

Bring a pan of water to the boil to cook the spaghetti.

Heat the olive spread and fry the onion for 5 min then add the peppers and continue fryinguntil they are soft. Add the passata and cayenne pepper and simmer for 5 min. Cook anddrain the spaghetti pour the sauce over and whilst on a low heat add the cheese and stir untilit melts.

Serve with garlic bread if required

Notes

The lamb for Day 2 is quick to prepare but as it needs 30 min marinating time it iseasier to prepare it and leave in the fridge overnight.

Day 2 -Spice coated lambPreparation time 10 minMarinating Time 30 minCooking time 1 hr

This is a delicately spiced dish and the vegetable couscous complements it well.


Fillet of lamb, cut into bite sized chunks 1kgDry white wine 150ml

Olive oil 3 tbspGarlic, crushed 4 cloves

Cumin seeds tspSaffron threads tsp

Black pepper tspSalt tsp

Spanish paprika 1 tbspCrushed dried chilli tsp (optional)

Put the lamb in a large bowl. Pound together the garlic, all the spices, salt and pepper and stirinto the lamb, coating each piece well. Leave to marinate.


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Heat the oil in a pan and brown the lamb. Stir in the wine heat to simmering point then coverthe pan and simmer until the lamb is tender (45 min to 1 hr).

Notes

Saffron has a distinct flavour and is expensive. Turmeric mixed with ground coriander

is an acceptable substitute.

Vegetable couscousPreparation time 10 minCooking time 30 min


Aubergine, thickly sliced 500gYellow or green peppers, roughly

chopped500g

Red onion, sliced 250g

Baby plum tomatoes 175gGarlic, crushed 3 cloves

Olive oil 6 tbspSalt & black pepper To taste

Couscous 250gChopped tomatoes 400g can

Harissa paste 2 tbspCoriander, roughly chopped 2 tbsp

Water 125ml

Pre-heat the oven to 200C

Put the vegetables in a large roasting tray, coat with 4 tbsp of the olive oil, crushed garlic anda sprinkling of salt and pepper. Toss to coat evenly, and roast for 30 min.

Ten minutes before the vegetables are cooked put the couscous and water into anotherroasting dish. Leave to soak for 5 min then stir in the canned tomatoes and harissa paste anddrizzle with the remaining 2 tbsp of olive oil. Cook in the oven for 5 min until it has warmedthrough then stir in the vegetables and chopped coriander.

Notes

This dish will successfully re-heat in a microwave the following day.

If you are pressed for time, have the couscous dish with grilled lamb chops.

Day 3 - Grilled five-spice salmonTotal preparation and cooking time 30 min


Salmon fillets 4 (150g each)Five spice powder 2 tsp

Soy sauce 4 tspSalt & black Pepper To taste


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Pat the salmon dry with kitchen paper and rub the five spice powder all over it on both sides.Sprinkle over some salt and pepper and place them, skin side up, on the grill pan.

Pre-heat the grill to medium heat. Brush the fillets with soy sauce and grill them for 4 min.Turn fillets over, brush again with soy sauce and continue to cook until they turn a nicesalmon pink but still moist. (About another 4 min)

After placing the salmon under the grill, start cooking the mushroom dish.

Mushrooms and peas


Frozen peas 225gMushrooms 225g

Spring onions, sliced 2Cooking oil 4 tbspSoy sauce 1 tbsp

Sugar 1 tspChicken stock 120ml

Cornflour 1 tsp

Heat the oil, add the mushrooms and stir-fry for 3 min. Add the peas and stir-fry for 3 min.Add the remaining ingredients and stir-fry for 2 min.

Notes

As the cooking time for the salmon and the vegetables is the same (8 to 10 min) it iseasier to start by cooking the rice. Cook enough for Day 5 (freeze it) and put therequired amount for this evening in a bowl ready to microwave then prepare all theingredients for the other dishes.

Day 4 - Pork chops with sherry and almondsTotal preparation and cooking time 30 min

Serve with mashed potatoes and sprouts. The chops take no more than 15 min to grill so thetiming of everything is easy. You could serve some grilled tomatoes also to add some colour.


Pork Chops 4Garlic, crushed 2 cloves

Fennel seeds, crushed 1 tspOlive oil 1 tbsp

Unsalted butter 35gFlaked almonds 100g

Dry sherry 150ml

Melt the butter in a small pan and cook the almonds until they change to a straw colour. Pourin the sherry and bring to the boil then turn to a very low simmer and leave until needed.

Trim excess fat from the chops; rub crushed garlic and fennel seeds into both sides and brushall over the top side with olive oil and place ready on grill pan. Preheat the grill and cook thechops for 6 min turn them over, brush with olive oil and continue cooking until the juices runclear when pierced with a skewer. Serve with the sherried almonds on top.


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Day 5 - Meat loafPreparation time 20 minCooking time 1 hr

This is a good one to prepare before setting off on the Christmas shopping. A blender isuseful for the breadcrumbs and onion, otherwise use a grater.

Ingredients for a giant meat loaf

Lean minced beef 1kgFresh white breadcrumbs 100g

Onion, grated 300gEgg, lightly beaten 2

Oxo cube 2 dissolved in 150ml waterWorcester sauce 2 tsp

Garlic salt 1 tsp (or 2 cloves of garlic crushedwith 1 tsp salt)

Black pepper tspDried mixed herbs 1 tsp

Cheddar cheese 150g cut into 32 cubes

Mix all the ingredients (except the cheese) in a large mixing bowl. Put one third of the mixturein a non-stick loaf tin then place half the cubes of cheese evenly over the surface. Cover withmore mixture poke in the rest of the cheese cubes and cover with the rest of the mixture.

Bake in a preheated oven 150C for 1 hr

Serve with baked potatoes, peas or baked beans

Notes

When the meat loaf is cooked, some liquid will appear around the sides; this is goodpoured over the potatoes.


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Some supermarkets sell minced meat in 400g packs. If you only have 800g to usethere is no need to change the quantities of the other ingredients except the Oxostock, use 125ml.

Week 2

Day 1 Nut loafPreparation time 10minCooking time 40min

It is worth trying all three options sometime before Christmas. The yoghurt sauce is suitablefor all versions.

Option 1 Mixed nut loaf


Brazil nuts, finely chopped 120gCashew nuts, finely chopped 60g

Walnuts, finely chopped 60gFine oatmeal 2tbsp

Eggs 2Mixed dried herbs 1tsp

Salt & pepper To tasteCanned tomatoes 175g

Onion, finely chopped 100g

Fry the onion in olive oil until it changes colour. Mix all the ingredients together and pack into

a greased loaf tin. Brush the top with a little olive oil and bake for 40mins at 160C

Notes

Weigh 175gms of drained tinned tomatoes. Do not use the juice otherwise it will be toowet.

Option 2 - Chestnut loaf

Preparation time 10minCooking time 35min


Prepared whole chestnuts 1 x 200g jar/pktCarrots, grated 150g

Eggs, lightly beaten 2Sage & onion stuffing mix 1 x 185g pkt

Boiling water 200mlBlack pepper to taste

Roughly chop the chestnuts. Empty the sage and onion stuffing mix into a bowl and pour overthe boiling water. Allow to stand for 5 min, add all the other ingredients and thoroughly mix.

Put into a greased loaf tin and bake for 35min in a preheated oven 200C.


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Option 3 - Walnut and lentil loafPreparation time 15minCooking time 45 min for the lentils plus 45min in the oven

I think that this is the best one but of course it takes longer.


Sunflower oil 2 tbspOnion, chopped 200gGarlic, crushed 1 clove

Celery, sliced 125gWhole green lentils 200g

Vegetable stock 450mlWalnuts, ground 125g

Whole-wheat breadcrumbs 50gParsley, chopped 2 tbsp + some sprigs for garnish

Dark soy sauce 1 tbsp

Egg 1Black pepper tsp

Salt tsp

Heat the oil in a pan and fry the onion until soft, add the garlic, celery, lentils and stock andbring to the boil. Cover the pan and simmer until the lentils are soft (45 min). Take the pan ofthe heat.

Mix the rest of the ingredients, add to the pan and mix thoroughly. Put the mixture into a

greased loaf tin and bake in a preheated oven (190C) for 45 min.

Leave in the tin for 3 min then turn out onto a serving plate.

Serve with .

Spiced yoghurt saucePreparation 2 or 3 minIngredients for 6 servings

Natural yoghurt 150gTomato puree 1 tspGround cumin 1 tsp

Ground coriander tsp

Clear honey 1 tsp

Mix all the ingredients in a small bowl.

Serve with baked potatoes and a green salad.

Notes

Although the loaves are served in slices it is not a disaster if they stick to the tin andrefuse to turn out. They still taste good spooned out.


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Day 2 - Lamb kebabs with yoghurt; chickpea stew

The lamb needs to marinate for 2 hr so it is best to prepare it in the morning. The chickpeastew is easy and suitable for vegetarians.

Lamb kebabs

Preparation time 10 minCooking time 15 min


Lamb fillet 900gOnion 150g

Olive oil 2 tbspSalt tsp

Pitta bread 12

Chop the onion and blend with the salt and oil. Cut the lamb into neat cubes and put into abowl; stir in the blended onion mix well cover the bowl and store in the fridge.

Heat the grill. Shake off surplus marinade from the lamb leaving a thin coating. Put the lambcubes on skewers and grill on a very high heat for about 10 to 15 min turning all the time toensure even cooking.

Notes

The Braun mini blender is perfect for this type of marinade. If you do not have ablender the onion must be grated and mixed with the oil and salt. (The salt helps toextract the juice from the onion.)

Chickpea stewTotal preparation and cooking time 1 hr

Ingredients for 6 to 8 servings

Chickpeas, drained 2 x 400g cansChopped tomatoes 400g can

Green beans, trimmed 250gPotatoes, cut to bite-size 300g

Onions, finely chopped 350gGarlic, finely chopped 2 cloves

Ground coriander 1 tbspCayenne pepper 1 tsp

Black mustard seeds 1tspGaram masala 2 tsp

Sun-dried tomato paste 2 tbspOliver oil 2 tbsp

Hot vegetable stock 1 litreSalt tsp

Black pepper tsp

Heat the oil in a large pan and fry the onions until they turn golden, add the garlic, coriander,cayenne, mustard seeds and tomato paste and cook for 2 min, stirring. Add the potatoes,tomatoes, stock, salt and pepper. Cover and bring to the boil, then simmer for 20 min (or until


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the potatoes are soft). Add the green beans bring back to the boil then add the chickpeas andcook for 10 min finally stir in the garam masala.

To serve, warm the pitta bread, open it up, put in some yoghurt and top with lamb.Vegetarians can dunk their pitta bread in the stew.

Notes I successfully heat pitta bread in the toaster, but follow the instructions on the packet.

This is the Turkish way of eating lamb

Day 3 Minced beef curry: cauliflower and peasTotal preparation and cooking time 1 hr

This is really a spiced up version of the dreaded mince, potatoes and vegetables served upfor school dinners. However it is cheap, you can use whatever spices you like and you canmake it look like a real curry by serving naan and Indian pickles.

Minced beef curry

Ingredients for 4 - 6 servings

Minced beef 500gOnion, chopped 300g

Chopped tomatoes 400g canSunflower oil 3 tbspCumin seeds 1 tsp

Cloves 4Cardamom pods 4

Black peppercorns 6Cinnamon stick 25mm/1in

Ground coriander 2 tspGround cumin 2 tsp

Crushed dried chilli tsp (or tsp chilli powder)Potatoes 500g

Ginger root, finely chopped 2 tspTurmeric 1 tsp

Garlic, crushed 2 clovesSalt tsp

Cut the potatoes to about the size of a normal roast potato and boil in their skins until they aretender but not falling apart. Whilst still hot chop them into bite-sized chunks put them in a bowl

and mix with the ginger, turmeric, garlic and salt.

Mix the meat with the ground coriander, cumin, chilli and set aside.

Heat the oil in a large pan and fry the onion with the cumin seeds, cloves, cardamom pods,peppercorns, and cinnamon stick on a high heat until they start to brown. Add the meat andstir well breaking up lumps. When the meat has browned push the mixture up against oneside of the pan. Oil and any fat from the meat will run down to the empty side of the pan stir inthe potatoes and their mixture. They need to be coated well so if the pan is too dry add 1tbspof oil.

Finally add the can of tomatoes and mix everything together. Cover the pan and simmer for25 to 30 min.


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Notes

The total cooking time of the whole dish will depend on the potatoes. I like to cookmine for about 10 min so that the skins stay on but you need to ensure that they arecooked right through before serving.

This dish freezes well.

Cauliflower and peasPreparation time 5 minCooking time 15 min

Ingredients for 4-6 servings

Cauliflower florets 450g (a medium sized cauliflower)Frozen peas 225g

Sunflower Oil 6 tbspMustard seeds 1 tsp

Cumin seeds 2 tspTurmeric 1 tsp

Salt 1 tspCrushed dried chillis tsp or 1 tsp Cayenne

Ground coriander 1 tspGaram masala To garnish (optional)

Heat the oil in a large pan and fry the mustard and cumin seeds until they pop. Add thecauliflower, salt and turmeric and stir to coat the florets thoroughly. Add the peas, crushedchilli (or cayenne) and coriander and stir again to coat evenly. Cover the pan and cook untilthe cauliflower is tender.

Garnish with garam masala (optional).

Notes

Use the same method for cabbage. (450g)

This dish does not freeze well so only cook the quantity that you need

Day 4 - Pork stroganoffTotal preparation and cooking time 25 min (1 hr to bake potatoes)


Pork fillet cut into thin strips 500g

Onion, thinly sliced 300gButton mushrooms, sliced 175g

Greek yoghurt 100gChicken stock 300ml

Plain flour 2 tbspTomato puree 1 tbspDijon mustard 1 tsp

Salt tspBlack pepper tspSunflower oil 2 tbsp

Start cooking enough baked potatoes to accompany this dish and to make tomorrows chips.


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Heat the oil in a large pan and fry the onion until it starts to brown. Add the pork and stir-fryuntil it is brown all over then add the mushrooms and cook for a further 2 min, stirring.Sprinkle the flour over all the ingredients in the pan. Gradually stir in the stock, stirring all thetime and bring to the boil. Reduce the heat and simmer for 2 min then stir in the tomato paste,mustard and pepper. Heat the mixture through, then remove from the heat and stir in theyoghurt.

Serve with a green vegetable.

Day 5 - Really healthy fish and chips: spinach and cheese piePreparation time 5 minCooking time 40 min

This is a version of fish and chips cooked in the oven. Allow 200g of firm white fish perserving and 300 to 400g of baked potato for the chips.

Slice the potato into four neat slices and put them on a roasting tray; spread with olive oil andsprinkle with salt and black pepper. Coat the fish with olive oil and blackened spices (seeSide Dishes) or dried herbs with salt and pepper and put in a separate dish. Prepare the pie.

Spinach and cheese pie


Frozen spinach 150gcottage cheese with onions and chives 200g

cheddar cheese, grated 75gEggs, lightly beaten 3

Milk 2 tbspButter (or substitute) 2 tbsp

Flour 1 heaped tbsp

salt and pepper tsp of each


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Thaw the spinach in the microwave for 2 min and drain in a colander squashing down toremove water. Mix all the ingredients together and put in a greased baking dish.

The potatoes take about 40 min: the pie about 30 and the fish about 20 min. Put the potatoes

and the pie in the oven, pre-heated to 190C, at the same time and the fish ten minutes later.

When the pie and the fish are cooked remove them from the oven. Increase the oventemperature to 210C to finish the potatoes.

Notes

Have hot plates ready so that the fish and the pie can be served whilst the potatoesare crisping up in the oven.

The cheese pie is also good eaten cold.

If you do not need the pie, serve with tomatoes and peas.


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INDEX

AvocadosGuacamole, 136

BeansBean and red pepper salad, 68Chilli con carne, 112Kidney beans, 80Mixed bean salad, 29Nutty beans, 137

BeefBaked beef and marrow, 88Baked beef with yoghurt, 116Beef fajitas, 41Beef stew with bacon dumplings, 104Beef stroganoff, 17Beef with broccoli, 71Braised soy beef, 67

Chilli con carne, 112Cottage pie, 47Goulash, 11Meat loaf, 122Minced beef curry, 126Smoky beef casserole, 31

BeetrootRussian salad, 138

CabbageCabbage and carrot stir fry, 133Cabbage with onions and bacon, 133Coleslaw, 136

Carrots

Roast carrots and parsnips, 134Celery

Braised celery, 135

CheeseSpinach and cheese pie, 128

Chick peasChick pea stew, 125Spiced chick peas with aubergines andtomatoes, 38

ChickenBaked spicy chicken and chips, 100Cheddar baked chicken, 111Chicken and chestnuts, 106Chicken and tomatoes, 18Chicken bhoona, 23Chicken breasts with lemon andSerrano ham, 66Chicken in a mushroom and tarragonsauce, 42Chicken paprika, 114Chicken piri piri, 48Chicken rice with sage, 91Chicken with capers and anchovies, 83Chicken with onions, 73Chicken with tarragon and fennel, 77

Chicken with walnuts, 109Fried chicken, 26

Grilled chicken with honey and lemon,58Marinated chicken and mushrooms, 30Pan-fried chicken stuffed with ham and

cheese, 63Sage chicken, 54Soy marinated chicken, 95

Chinese styleBeef with broccoli, 71Carrots and peppers, 61Celery and mushrooms, 72Chicken and chestnuts, 106Chicken with walnuts, 109Crab with bean sprouts and bambooshoots, 60Haddock with pak choi, 21Mushrooms and mangetout, 109Prawns and bamboo shoots, 42

ChipsReally healthy fish and chips, 128

CodCoconut and coriander cod, 81Cod in coriander sauce, 62Cod with chorizo and bacon bits, 37Cod with mushrooms, 46Roasted cod steaks, 109

CornCorn fritters, 83

Couscous

Couscous with herbs and tomatoes, 77Vegetable couscous, 120

CucumberCucumber and pepper salad, 59

DuckDuck with spring greens, noodles andbean sprouts, 49

EggsColourful eggs with oven chips, 10Eggs and bacon with potatoes, 96Eggs and chorizo, 80Scrambled eggs with spicy sausage, 79Tortilla with red pepper, 52

FennelBraised fennel, 135

FishBaked fish in breadcrumbs, 60Fish in a spicy sauce, 78Fish rice and spinach casserole, 107Microwaved, 145Really healthy fish and chips, 128Smoky fish pie, 51


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GammonCold gammon; baked potatoes, 23Gammon joint, baked potatoes, lentils,20Gammon steaks in cider and crme-fraiche, 74

Grilled gammon steaks, 103Green Thai paste

Green Thai paste, 142

HaddockHaddock with pak choi, 21

Indian styleBaked beef with yoghurt, 116Chicken and tomatoes, 18Chicken bhoona, 23Frozen vegetable curry, 24Mincemeat curry, 126Prawn curry, 89Yellow split peas (chana dal), 19

LambArabian lamb, 30Baked lamb with capers, 82Lamb and walnut tagine, 5Lamb chops braised lettuce and peas,58Lamb kebabs with yoghurt, 125Lamb sandwiches and pea soup, 69Lamb with green beans and kidneybeans, 43Lamb with herbs and greens, 79Moroccan style lamb steaks withmushrooms, 95Moussaka, 34Spice coated lamb, 119

LentilsLentils, 21Whole green lentils with spinach andginger, 117

MarinadesBarbecue marinade, 75

Mexican styleMexican style lasagne, 28Prawns in a Mexican sauce, 68

Moussaka

Lamb, 34Mushrooms

Garlic mushrooms, 66Mushroom and sweet corn salsa, 137Mushroom salad, 56Stuffed mushrooms, 144

NutsChestnut loaf, 123Nut loaf, 123Walnut and lentil loaf, 124

PastaConvenience spag. bol, 18Green pepper spaghetti, 119Lasagne, 91Pasta salad, 50

Pasta with chickpeas, 115Pasta with salmon, 29Pasta with salmon and artichokes, 5Penne and tuna in a mushroom sauce,111Penne with bacon, sausage and

mushrooms, 12Ribbon pasta with courgettes andcapers, 49Seafood pasta, 97Spaghetti carbonara, 63Spaghetti with clams, 104Tagliatelle with smoked trout andwalnuts, 102Walnut mushroom and cheese pasta, 72

PeasPea soup, 69Yellow split peas, 18

Peppers

Bean and red pepper salad, 68Cucumber and pepper salad, 59Peppers, 145Roasted peppers, 137Stuffed peppers, 56

PorkFlamed pork fillet with apricots, 14Honey-glazed pork chops, 50Pork and basil meat loaf, 93Pork and mixed vegetables with rice, 16Pork chops with sherry and almonds,121Pork papers, 90

Pork parcels, 102Pork with artichokes, beans and olives,113Pork with mushrooms, 32Pork with spinach and carrots, 7Spiced pork chops, 61Spicy pork kebabs, 86

PotatoesBaked potatoes, 131Dauphinois, 131Mash with leeks, 130Potato salad, 131

PrawnsPrawn and vegetable stir-fry withnoodles, 13Prawn curry, 89Prawns and bamboo shoots, 42Prawns in a Mexican sauce, 68Prawns in Thai sauce, 113Prawns with mushroom salad, 56

RiceChicken rice with sage, 91Fried rice and peas, 7Fried rice with turkey, bacon andprawns, 40


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Salad dressingsBasic vinaigrette dressing, 141Roquefort cheese dressing, 141Vinaigrette dressing with anchovy, 141

SaladsColeslaw, 136

Cucumber and pepper salad, 59Mixed bean salad, 29Mushroom salad, 56Russian salad, 138

SalmonGrilled five-spice salmon, 120Pasta with salmon, 29Pasta with salmon and artichokes, 5Salmon fillets baked in mustard, 7Salmon with a spicy yoghurt crust, 33Salmon with coriander and ginger, 44

SalsasHerb salsa, 50Mushroom and sweet corn salsa, 137Salsa verde, 142Tomato salsa, 141

Sandwich fillingsSandwich fillings, 145

SaucesSauce gribiche, 142Spiced yoghurt sauce, 124Tomato and mushroom sauce, 94

SausagesMixed grill, 83Sausage pie (or stew), 9

Sausages and onions, 27Spice mixturesBlackened spice mixture, 143Green Thai paste, 142

TroutFried trout; garlic mushrooms, 66

TunaPenne and tuna in a mushroom sauce,111Tuna (or meat) steaks, 38

Tuna casserole, 99Tuna with celeriac and carrots, 16

TurkeyFried rice with turkey, bacon andprawns, 40Turkey steaks (escalopes) with hazelnut

sauce, 37Vegetables

Aubergines, 134Baked mixed vegetables, 85Braised celery, 135Braised fennel, 135Braised lettuce and peas, 58Broccoli and carrots, 134Cabbage, 133Cabbage and carrot stir fry, 133Carrots and peppers, 61Cauliflower and peas, 127Celery and mushrooms, 71

Chinese leaves, 132Colcannon, 103Frozen vegetable curry, 24Garlic mushrooms, 66Green pepper spaghetti, 119Greens, 132Lettuce, 132Mushrooms and mangetout, 109Mushrooms and peas, 121Pak choi, 132Peppers, 145Ratatouille, 75Roast carrots and parsnips, 134

Roasted vegetables, 26Spinach, 134Spinach and cheese pie, 128Spinach and potato pie, 59Tomatoes, 144Vegetable couscous, 120Whole green lentils with spinach andginger, 117

The Real Food Planner Sample

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