mixed berry salad

How to make mixed berry salad recipe

Serves 4–6

Preparation time 10 minutes

Ingredients:
400 g (13 oz) strawberries
250 g (8 oz) raspberries
150 g (5 oz) blueberries
150 g (5 oz) blackberries
1 small bunch of mint, finely chopped, a few sprigs reserved for decoration
3 tablespoons elderflower syrup

Method:
Hull and halve the strawberries. Wash all the berries and drain well.

Put the berries in a large serving bowl and add the chopped mint and elderflower syrup. Mix together carefully and serve, decorated with the reserved mint sprigs.

For warm berry salad, dilute 100 ml (3½ fl oz) elderflower syrup in 600 ml (1 pint) water, add 50 g (2 oz) caster sugar and bring to the boil in a heavy-based saucepan.

Add the berries, prepared as above, to the pan and turn off the heat. Let the berries cool slightly, then serve with half-fat crème fraîche. The berries will keep for up to 5 days in the syrup in the refrigerator.

mixed berry salad

creamy mango and passion fruit

How to make creamy mango and passion fruit recipe

Serves 4

Preparation time 10 minutes

Ingredients:
1 large mango, peeled, stoned and cut into chunks
750 g (1½ lb) fat-free natural yogurt
1–2 tablespoons agave nectar, to taste
1 vanilla pod, split in half lengthways
4 passion fruit, halved

Method:
Place the mango in a food processor or blender and blend to a purée.

Put the yogurt and agave nectar, according to taste, in a large bowl, scrape in the seeds from the vanilla pod and beat together. Gently fold in the mango purée and spoon into tall glasses or glass serving dishes.

Scoop the seeds from the passion fruit and spoon over the mango yogurt. Serve immediately with thin biscuits, if liked.

For blackcurrant & almond yogurt, purée 250 g (8 oz) blackcurrants as above and fold into the yogurt with the agave nectar, according to taste, and 1 teaspoon almond essence. Spoon into tall, glass serving dishes and scatter with toasted almonds, to serve.

creamy mango and passion fruit

rice pudding with toasted nuts

How to make rice pudding with toasted nuts recipe

Serves 4

Preparation time 5 minutes, Cooking time 35–30 minutes

Ingredients:
125 g (4 oz) brown pudding rice
750 ml (1¼ pints) skimmed or semi-skimmed milk
2 cardamom pods, lightly crushed
finely grated rind of ½ lemon
25 g (1 oz) soft dark brown sugar, plus extra to serve (optional)
1 vanilla pod, split in half lengthways
100 g (3½ oz) mixed blanched nuts, such as Brazil nuts, hazelnuts and shelled pistachio nuts

Method:
Put the rice in a heavy-based saucepan with the milk, cardamom, lemon rind and sugar. Scrape in the seeds from the vanilla pod and place over a medium heat. Bring to the boil, then reduce the heat, partially cover and simmer very gently, stirring regularly, for 25–30 minutes, or until the rice is tender and creamy, adding more milk if necessary.

Meanwhile, place the nuts in a small freezer bag and tap lightly with a rolling pin until they are crushed but not ground. Tip into a nonstick frying pan and dry-fry over a low heat for 5–6 minutes, stirring continuously, until golden. Tip on to a plate and leave to cool.

Spoon the rice pudding into deep bowls and sprinkle over a little extra brown sugar, if liked. Scatter over the toasted nuts and serve immediately.

For fresh fig compote, to serve as an accompaniment, put 4 roughly chopped fresh figs and 125 ml (4 fl oz) apple juice in a small pan and simmer gently for 10–12 minutes or until the fruit is tender. Either leave the compote chunky or blend to a purée in a food processor or blender.

rice pudding with toasted nuts

pear, almond and chocolate cake

How to make pear, almond and chocolate cake recipe

Serves 4

Preparation time 10 minutes, Cooking time 45–50 minutes

Ingredients:
100 ml (3½ fl oz) groundnut oil
125 g (4 oz) fat-free natural yogurt
1 teaspoon vanilla extract
175 g (6 oz) golden caster sugar
225 g (7½ oz) wholemeal flour
50 g (2 oz) ground almonds
2 teaspoons baking powder
pinch of salt
3 eggs, lightly beaten
75 g (3 oz) plain dark chocolate chips
1 large firm, ripe Comice pear, peeled, cored and coarsely grated
100 g (3½ oz) whole blanched almonds (optional)

Method:
Beat together the oil, yogurt, vanilla extract, sugar, flour, ground almonds, baking powder and pinch of salt in a large bowl. Add the eggs, one by one, beating well after each addition.

Fold in the chocolate chips and pear and spoon into a deep, round 20 cm (8 inch) nonstick cake tin. Arrange the blanched almonds over the top of the cake, if using.

Place in a preheated oven, 180°C (350°F), Gas Mark 4, for 45–50 minutes or until the cake is risen, golden and firm to the touch.

Leave to cool for 15 minutes in the tin, then remove from the tin and cool completely on a wire rack. Serve in thick wedges with dollops of half-fat crème fraîche, if liked.

For lime & blueberry yogurt cake, make as above, replacing the vanilla extract with the grated rind of 1 lime and the pear with 125 g (4 oz) blueberries.

Omit the chocolate chips and blanched almonds. Scatter 2 tablespoons grated coconut over the top before baking. Bake as above.

pear, almond and chocolate cake

griddled bananas with blueberries

How to make griddled bananas with blueberries recipe

Serves 4

Preparation time 5 minutes, Cooking time 8–10 minutes

Ingredients:
4 bananas, unpeeled
8 tablespoons fat-free Greek yogurt
4 tablespoons oatmeal or fine porridge oats
125 g (4 oz) blueberries
runny honey, to serve

Method:
Heat a ridged griddle pan over a medium-hot heat, add the bananas and griddle for 8–10 minutes, or until the skins are beginning to blacken, turning occasionally.

Transfer the bananas to serving dishes and, using a sharp knife, cut open lengthways. Spoon over the yogurt and sprinkle with the oatmeal or oats and blueberries. Serve immediately, drizzled with a little honey.

For oatmeal, ginger & sultana yogurt, mix ½ teaspoon ground ginger with the yogurt in a bowl. Sprinkle with 2–4 tablespoons soft dark brown sugar, according to taste, the oatmeal and 4 tablespoons sultanas. Leave to stand for 5 minutes before serving.

griddled bananas with blueberries

balsamic strawberries and mango

How to make balsamic strawberries and mango recipe

Serves 4

Preparation time 5 minutes, plus overnight chilling and standing

Ingredients:
500 g (1 lb) strawberries, thickly sliced
1 large mango, peeled, stoned and sliced
1–2 tablespoons caster sugar, to taste
3 tablespoons balsamic vinegar
2 tablespoons chopped mint, to decorate

Method:
Mix together the strawberries and mango in a large, shallow bowl, sprinkle with the sugar, according to taste, and pour over the balsamic vinegar. Cover with clingfilm and chill overnight.

Remove the fruit from the refrigerator and leave to stand for at least 1 hour before serving.

Spoon the fruit into serving bowls, drizzle over the syrup and serve, sprinkled with the mint.

For peppery strawberries & blueberries, mix the strawberries with 125 g (4 oz) blueberries and make as above. Sprinkle with a few grinds of black pepper and the chopped mint before serving.

balsamic strawberries and mango

papaya with tumbling berries

How to make papaya with tumbling berries recipe

Serves 4

Preparation time 8 minutes

Ingredients:
2 large papayas
125 g (4 oz) blueberries
125 g (4 oz) raspberries
250 g (8 oz) strawberries, sliced
125 g (4 oz) cherries, pitted (optional)
runny honey, to taste (optional)
lime wedges, to serve

Method:
Cut the papayas in half and scoop out the seeds and discard. Place each half on a serving plate.

Mix together the blueberries, raspberries, strawberries and cherries, if using, in a bowl and then pile into the papaya halves. Drizzle with a little honey, if liked, and serve with the lime wedges.

For papaya & berry smoothie, peel and halve the papayas, remove the seeds and cut into chunks. Place in a food processor or blender with the remaining fruits and 10 ice cubes.

Add 500 ml (17 fl oz) apple or guava juice and blend until smooth. Pour into glasses and serve immediately.

papaya with tumbling berries

apple and blackberry pie

How to make apple and blackberry pie recipe

Serves 4

Preparation time 20 minutes, plus chilling, Cooking time 35–40 minutes

Ingredients:
150 g (5 oz) wholemeal flour
75 g (3 oz) plain flour
125g (4 oz) chilled butter
1 tablespoon caster sugar
pinch of salt
3 dessert apples, peeled, cored and sliced
1 teaspoon lemon juice
1 teaspoon almond essence
1–2 tablespoons soft dark brown sugar, to taste (optional)
200 g (7 oz) fresh or frozen blackberries
2 tablespoons toasted, chopped almonds (optional)

Method:
Place the flours in a large bowl, add the butter and rub in with the fingertips until the mixture resembles fine breadcrumbs.

Stir in the caster sugar and salt. Mix in 3½–4½ tablespoons cold water, adding enough water to form a dough, and knead lightly until smooth. Divide into 2 balls, one slightly larger than the other. Wrap each in clingfilm and chill for 30 minutes.

Put the apples, lemon juice, almond essence and brown sugar in a bowl and toss to coat. Mix in the blackberries and set aside.

Roll out the larger ball of pastry on a lightly floured surface to fit a 23 cm (9 inch) nonstick pie tin. Press the pastry into the tin to come up the sides, moistening the edges with a little cold water.

Roll out the smaller ball to fit as a lid. Spoon the fruit evenly over the pastry shell, then scatter over the almonds, if using. Top with the pastry lid, pressing down the dampened edges to seal. Trim away the excess pastry with a sharp knife.

Cut 3 small incisions in the top of the pie and place in a preheated oven, 180°C (350 °F), Gas Mark 4, for 35–40 minutes or until crisp and golden. Leave to rest for 5–10 minutes, then serve in slices with half-fat crème fraîche.

For rhubarb & raspberry pie, replace the dessert apples with 400 g (13 oz) thinly sliced rhubarb and the blackberries with 200 g (7 oz) fresh or frozen raspberries and add the freshly grated rind of 1 lemon. Bake as above until the pastry is crisp and the rhubarb tender. Stir 1 teaspoon rosewater into 4 tablespoons half-fat crème fraîche and serve with the pie.

apple and blackberry pie

vanilla spiced fruit salad

How to make vanilla spiced fruit salad recipe

Serves 4

Preparation time 10 minutes, plus cooling, Cooking time 4–5 minutes

Ingredients:
150 ml (¼ pint) apple juice
1 vanilla pod, split in half lengthways
2 tablespoons agave nectar or soft light brown sugar
2 kiwi fruit, peeled and sliced
250 g (8 oz) strawberries, hulled and thickly sliced
125 g (4 oz) blueberries
1 mango, peeled, stoned and sliced
mint leaves, to decorate

Method:
Warm the apple juice in a small saucepan with the split vanilla pod and agave nectar or sugar over a medium-low heat. Simmer gently for 4–5 minutes, then leave to cool completely. Remove the vanilla pod and scrape the seeds into the light syrup.

Combine the fruits in a large bowl and drizzle over the vanilla-spiced syrup. Stir gently to coat and spoon into serving bowls. Sprinkle with mint leaves and serve.

For Asian-style fruit salad, replace the apple juice with 150 ml (¼ pint) pineapple juice and simmer in a saucepan with 2 star anise, 1 tablespoon lime juice, 2 cloves and the agave nectar. Leave to cool, then chill for 1 hour.

Cut off the top and base of 1 small pineapple and slice off the skin. Cut the pineapple into quarters and remove the core from each quarter. Cut into slices and combine with the mango, a 400 g (13 oz) can drained lychees and 2 sliced star fruits in a serving bowl. Pour over the syrup and serve.

vanilla spiced fruit salad

very berry and fromage frais fool

How to make very berry and fromage frais fool recipe

Serves 4

Preparation time 5 minutes, plus cooling and chilling, Cooking time about 5 minutes

Ingredients:
3 tablespoons crème de cassis or spiced red fruit cordial
250 g (8 oz) mixed frozen berries
2–4 tablespoons icing sugar, to taste
500 g (1 lb) fat-free fromage frais
250 g (8 oz) low-fat blackcurrant yogurt
1 vanilla pod, split in half lengthways
toasted flaked almonds, to serve (optional)

Method:
Put the crème de cassis or cordial in a saucepan over a low heat and gently heat, then add the berries. Stir, cover and cook for about 5 minutes or until the fruit has thawed and is beginning to collapse. Remove from the heat and stir in between 1–3 tablespoons of the icing sugar, according to taste. Cool completely, then chill for at least 1 hour.

Mix together the fromage frais, yogurt and 1 tablespoon of the icing sugar in a bowl. Scrape in the seeds from the vanilla pod and beat to combine.

Fold the berries into the fromage frais mixture until just combined. Carefully spoon into decorative glasses or glass serving dishes and serve immediately, scattered with toasted almonds, if liked.

For exotic fruit fool, replace the crème de cassis with 3 tablespoons coconut cream and the mixed berries with 250 g (8 oz) exotic fruit mix and add 1 tablespoon lime juice. Heat as above, then blend in a food processor or blender until smooth. Chill as above.

Mix the fromage frais with 2 tablespoons coconut cream and 250 g (8 oz) fat-free mango yogurt instead of the blackcurrant yogurt. Fold in the fruit purée and serve sprinkled with toasted coconut flakes, if liked.

very berry and fromage frais fool

autumn fruit oaty crumble

How to make autumn fruit oaty crumble recipe

Serves 4

Preparation time 15 minutes, Cooking time 40–45 minutes

Ingredients:
1 dessert apple, peeled, cored and sliced
25 g (1 oz) ready-to-eat dried apples, chopped (optional)
400 g (13 oz) can pear halves in juice, drained with 4 tablespoons juice reserved, roughly chopped
200 g (7 oz) ripe plums, halved, stoned and quartered
25 g (1 oz) raisins or golden raisins
Topping
75 g (3 oz) wholemeal flour
50 g (2 oz) rolled oats
25 g (1 oz) bran
pinch of salt
50 g (2 oz) pecan nuts, chopped
2 tablespoons soft dark brown sugar
¾ teaspoon mixed spice
75 g (3 oz) butter, melted

Method:
Put all of the prepared fruit and raisins into a shallow, rectangular ovenproof dish, approximately 28 x 20 cm (11 x 8 inches). Drizzle over the reserved pear juice.

Mix together the dry topping ingredients in a large bowl. Pour over the melted butter and combine until the mixture resembles large breadcrumbs. Sprinkle over the fruit and press down firmly.

Place in a preheated oven, 180°C (350°F), Gas Mark 4, for 40–45 minutes or until golden and crisp. Serve with fat-free Greek yogurt, if liked.

For forest fruit & clementine crumble, replace the fresh and dried fruits with 450 g (14 ½ oz) frozen forest fruits, thawed and drained of excess liquid.

Slice 2 clementines into segments, discarding the pith, and mix with the forest fruits. Spread the fruit over the base of the ovenproof dish, cover with the crumble topping and bake as above.

autumn fruit oaty crumble

elderflower poached pears

How to make elderflower poached pears recipe

Serves 4

Preparation time 5 minutes, plus cooling, Cooking time about 25 minutes

Ingredients:
125 ml (4 fl oz) elderflower and pear or elderflower and apple cordial
500 ml (17 fl oz) apple juice
2 teaspoons lemon juice
4 large pears, peeled, cored and quartered
pinch of saffron threads

Method:
Mix the cordial, apple juice and lemon juice in a small, deep saucepan. Bring to a gentle simmer and add the pears and saffron. Simmer gently for about 25 minutes or until the pears are tender.

Remove from the heat, cover and leave to cool completely in the poaching liquid. Carefully remove the pears with a slotted spoon and divide into serving bowls. Ladle over the poaching liquid to serve.

For baked apples in elderflower & saffron, replace the pears with 4 peeled, cored and quartered apples and place in a deep ovenproof dish.

Heat the cordial, apple juice and saffron as above, omitting the lemon juice, and pour over the apples. Cover with foil and place in a preheated oven, 180°C (350 °C), Gas Mark 4, for about 1 hour or until the apples are tender.

elderflower poached pears

saffron scented vegetable tagine

How to make saffron scented vegetable tagine recipe

Serves 4

Preparation time 15 minutes, Cooking time 50 minutes

Ingredients:
100 ml (3½ fl oz) sunflower oil
1 large onion, finely chopped
2 garlic cloves, finely chopped
2 teaspoons ground coriander
2 teaspoons ground cumin
2 teaspoons ground cinnamon
400 g (13 oz) can chickpeas, drained
400 g (13 oz) can chopped tomatoes
600 ml (1 pint) vegetable stock
¼ teaspoon saffron threads
1 large aubergine, chopped
250 g (8 oz) button mushrooms, halved if large
100 g (3½ oz) dried figs, chopped
2 tablespoons chopped coriander
salt and pepper

Method:
Heat 2 tablespoons of the oil in a frying pan over a medium heat, add the onion, garlic and spices and cook, stirring frequently, for 5 minutes or until golden. Using a slotted spoon, transfer to a saucepan and add the chickpeas, tomatoes, stock and saffron. Season with salt and pepper.

Heat the remaining oil in the frying pan over a high heat, add the aubergine and cook, stirring frequently, for 5 minutes or until browned. Add to the stew and bring to the boil, then reduce the heat, cover and simmer gently for 20 minutes.

Stir in the mushrooms and figs and simmer gently, uncovered, for a further 20 minutes. Stir in the chopped coriander and season to taste. Serve with steamed wholewheat couscous.

For winter vegetable & lentil tagine, replace the aubergine with 2 sliced carrots and 2 cubed potatoes. Instead of the chickpeas use a drained 400 g (13 oz) can green lentils. Make as above, replacing the figs with 100 g (3½ oz) ready-to-eat dried apricots.

saffron scented vegetable tagine

pumpkin and root vegetable stew

How to make pumpkin and root vegetable stew recipe

Serves 8–10

Preparation time 20 minutes, Cooking time 1½–2 hours

Ingredients:
1 pumpkin, about 1.5 kg (3 lb)
4 tablespoons sunflower or olive oil
1 large onion, finely chopped
3–4 garlic cloves, finely chopped
1 small red chilli, deseeded and chopped
4 celery sticks, cut into 2.5 cm (1 inch) lengths
500 g (1 lb) carrots, cut into 2.5 cm (1 inch) pieces
250 g (8 oz) parsnips, cut into 2.5 cm (1 inch) pieces
2 x 400g (13 oz) cans plum tomatoes
3 tablespoons tomato purée
1–2 tablespoons hot paprika
250 ml (8 fl oz) vegetable stock
1 bouquet garni
2 x 400 g (13 oz) cans red kidney beans, drained
salt and pepper
3–4 tablespoons finely chopped parsley, to garnish

Method:
Slice the pumpkin in half and discard the seeds and fibres. Cut the flesh into cubes, removing the skin. You should have about 1 kg (2 lb) pumpkin flesh.

Heat the oil in a large saucepan over a medium heat, add the onion, garlic and chilli and fry until softened but not coloured. Add the pumpkin and celery and fry gently for 10 minutes.

Stir in the carrots, parsnips, tomatoes, tomato purée, paprika, stock and bouquet garni. Bring to the boil, then reduce the heat, cover the pan and simmer for 1–1½ hours or until the vegetables are almost tender.

Add the beans and cook for 10 minutes. Season with salt and pepper and sprinkle with the parsley. Serve with crusty bread or garlic mashed potatoes. This stew improves with reheating.

For pumpkin goulash, heat 2 tablespoons oil in a large, heavy-based saucepan and fry 1 chopped onion until softened. Stir in 1 tablespoon paprika and 1 teaspoon caraway seeds and cook for 1 minute.

Add a 400 g (13 oz) can chopped tomatoes and 2 tablespoons soft dark brown sugar and bring to the boil.

Add 375 g (12 oz) thickly sliced pumpkin, 250 g (8 oz) diced potatoes, a large sliced carrot and 1 deseeded and chopped red pepper. Season, cover and bring to the boil, then simmer for 1–1½ hours. To serve, stir in 150 ml (¼ pint) low-fat soured cream.

pumpkin and root vegetable stew

gingered tofu and mango salad

How to make gingered tofu and mango salad recipe

Serves 2

Preparation time 15 minutes, plus marinating, Cooking time 5 minutes

Ingredients:
25 g (1 oz) fresh root ginger, peeled and grated
2 tablespoons light soy sauce
1 garlic clove, finely chopped
1 tablespoon seasoned rice vinegar
125 g (4 oz) firm silken tofu, cut into 1 cm (½ inch) cubes
2 tablespoons groundnut or vegetable oil
1 bunch of spring onions, sliced diagonally into 1.5 cm (¾ inch) lengths
40 g (1½ oz) cashew nuts
1 small mango, peeled, stoned and sliced
½ small iceberg lettuce, shredded

Method:
Mix together the ginger, soy sauce, garlic and vinegar in a small bowl. Add the tofu to the bowl and toss the ingredients together. Leave to marinate for 15 minutes.

Lift the tofu from the marinade with a fork, drain it and reserve the marinade. Heat the oil in a frying pan over a medium heat, add the tofu pieces and gently fry for 3 minutes or until golden. Remove with a slotted spoon and keep warm.

Add the spring onions and cashews to the pan and fry quickly for 30 seconds. Add the mango slices to the pan and cook for 30 seconds or until heated through.

Pile the lettuce on to serving plates and scatter the tofu, spring onions, mango and cashews over the top. Heat the marinade juices in the pan with 2 tablespoons water, pour the mixture over the salad and serve immediately.

For tofu & sugar snap salad, marinate and fry the tofu as above. Add the spring onions and cashews to the pan, also adding 1 red chilli, sliced into rounds, and 100 g (3½ oz) halved sugar snap peas.

Omit the mango. Fry for 1 minute until heated through, then gently toss in the fried tofu. Add the juice of ½ lime and 2 tablespoons water to the reserved marinade and drizzle it over the salad before serving on the lettuce.

gingered tofu and mango salad

bean chilli with avocado salsa

How to make bean chilli with avocado salsa recipe

Serves 4–6

Preparation time 15 minutes, Cooking time 30 minutes

Ingredients:
3 tablespoons olive oil
2 teaspoons cumin seeds, crushed
1 teaspoon dried oregano
1 red onion, chopped
1 celery stick, chopped
1 red chilli, deseeded and sliced
2 x 400 g (13 oz) cans chopped tomatoes
50 g (2 oz) sun-dried tomatoes, thinly sliced
2 teaspoons sugar
300 ml (½ pint) vegetable stock
2 x 400 g (13 oz) cans red kidney beans, drained
handful of coriander, chopped
100 g (3½ oz) low-fat soured cream
salt and pepper
Salsa
1 small avocado
2 tomatoes
2 tablespoons sweet chilli sauce
2 teaspoons lime juice

Method:
Heat the oil in a large saucepan over a medium-low heat, add the cumin seeds, oregano, onion, celery and chilli and cook gently, stirring frequently, for about 6–8 minutes or until the vegetables are beginning to colour.

Add the canned tomatoes, sun-dried tomatoes, sugar, stock, beans and coriander and bring to the boil. Reduce the heat and simmer for about 20 minutes or until the juices are thickened and pulpy.

Make the salsa. Peel, stone and finely dice the avocado and put it in a small bowl. Halve the tomatoes, scoop out the seeds and finely dice the flesh. Add to the bowl along with the chilli sauce and lime juice. Mix well.

Season the bean mixture with salt and pepper and spoon into bowls. Top with spoonfuls of soured cream and the avocado salsa. Serve with toasted pitta or flatbreads.

For bean stew, heat 4 tablespoons olive oil in a small saucepan, add 2 crushed garlic cloves, 1 tablespoon chopped rosemary and 2 teaspoons grated lemon rind and gently fry for 3 minutes.

Add 2 x 400 g (13 oz) cans butter beans with their liquid, 4 large skinned and chopped tomatoes and a little chilli powder. Bring to the boil, then simmer over a high heat for 8–10 minutes or until the sauce is thickened. Season and serve with the avocado salsa and soured cream.

bean chilli with avocado salsa

warm lentil, tomato and onion salad

How to make warm lentil, tomato and onion salad recipe

Serves 4

Preparation time 10 minutes, Cooking time 40–45 minutes

Ingredients:
1 tablespoon olive oil
1 large red onion, thinly sliced
50 g (2 oz) fresh root ginger, peeled and chopped
4 garlic cloves, thinly sliced
125 g (4 oz) green lentils, rinsed
100 g (3½ oz) red lentils, rinsed
½ teaspoon ground cinnamon
400 g (13 oz) tomatoes, roughly chopped, or 400 g (13 oz) can chopped tomatoes
350 ml (12 fl oz) water or vegetable stock
2 teaspoons black onion seeds
salt and pepper
parsley, to garnish
lemon wedges, to serve

Method:
Heat the oil in a large, heavy-based saucepan over a medium-low heat, add the onion, ginger and garlic and cook gently for 10 minutes until softened but not coloured.

Stir the lentils and cinnamon into the onions. Add the tomatoes and measurement water or stock. Season with salt and pepper and bring to the boil. Reduce the heat, cover and leave to simmer gently for 30–35 minutes or until the lentils are tender and the liquid has been absorbed.

Spoon the lentils into bowls and sprinkle with the black onion seeds and garnish with parsley leaves. Serve warm with lemon wedges and toasted wholemeal flatbreads, if liked.

For no-cook lentil, tomato & onion salad, rinse and drain a 250 g (8 oz) pack cooked lentils. Place in a bowl and mix with ½ finely chopped red onion, 4 chopped tomatoes, a small crushed garlic clove, a 1 cm (½ inch) piece of peeled and finely grated fresh root ginger and 2 tablespoons chopped parsley.

Make a dressing with 1 tablespoon olive oil, 2 tablespoons lemon juice, pinch of ground cinnamon, pinch of ground paprika and some salt and pepper. Toss the lentil salad in the dressing and serve, garnished, as above.

warm lentil, tomato and onion salad

artichoke and asparagus pizzas

How to make artichoke and asparagus pizzas recipe

Serves 4

Preparation time 20 minutes, plus proving, Cooking time 45 minutes

Ingredients:
400 g (13 oz) wholemeal flour
1 x 5 g (¼ oz) sachet fast-action dried yeast
2 teaspoons sugar, plus a pinch
1½ teaspoons salt
2 tablespoons olive oil
225 ml (7½ fl oz) hand-hot water
2 garlic cloves, finely chopped
300 g (10 oz) basil and onion passata
1½ teaspoons dried oregano
400 g (13 oz) can artichokes in water, drained and thickly sliced
200 g (7 oz) asparagus tips
250 g (8 oz) ricotta cheese
100 g (3½ oz) finely grated reduced-fat extra mature Cheddar cheese (optional)
handful of rocket leaves
chilli oil, for drizzling (optional)
salt and pepper

Method:
Put the flour, yeast, 2 teaspoons sugar and the salt in a bowl. Pour in 1 tablespoon of the oil and measurement water and mix to a dough. Turn the dough out onto a lightly floured surface and knead for 4–5 minutes until smooth and elastic. Place in a lightly oiled bowl, cover with oiled clingfilm and leave in a warm place to rise for 1½ hours or until doubled in size.

Meanwhile, heat the remaining oil in a saucepan over a low heat, add the garlic and cook for 1 minute. Stir in the passata, ½ teaspoon of the oregano and a pinch of sugar and season with salt and pepper to taste. Simmer for 30 minutes or until thick. Heat a griddle pan, add the artichokes and cook for 3–4 minutes, turning once, or until slightly charred. Repeat with the asparagus.

Divide the dough into 4 and roll out on a floured surface until about 20 cm (8 inches) in diameter. Place the bases on lightly greased baking sheets, cover and leave to rise for a further 30–45 minutes. Thinly spread the sauce over the bases and arrange the griddled vegetables on top. Add teaspoons of ricotta and the Cheddar, if using. Scatter over the remaining oregano.

Place in a preheated oven, 200°C (400°F), Gas Mark 6, for 12–15 minutes or until bubbling and the bases are crisp. Serve topped with the rocket and drizzled with a little chilli oil, if liked.

For quick pitta pizzas, spread a little basil and garlic passata over 4 wholemeal pitta breads. Top with 200 g (7 oz) char-grilled vegetables and the ricotta, Cheddar and oregano, as above. Place under a preheated grill for 4–5 minutes or until golden and bubbling.

artichoke and asparagus pizzas

baked mushroom risotto

How to make baked mushroom risotto recipe

Serves 4

Preparation time 15 minutes, Cooking time 1¼ hours

Ingredients:
30 g (1½ oz) dried porcini mushrooms, soaked in 125 ml (4 fl oz) boiling water for 10–15 minutes
25 g (1 oz) butter
1 tablespoon olive oil
2 shallots, finely chopped
1 leek, trimmed, cleaned and finely chopped
1 large garlic clove, finely chopped
350 g (11½ oz) short-grain brown rice
50 ml (2 fl oz) Marsala
1.2 litres (2 pints) vegetable stock
125 g (4 oz) asparagus tips, chopped
salt and pepper
finely grated Parmesan cheese, to serve (optional)

Method:
Drain the porcini, reserving the soaking liquid, then squeeze dry and roughly chop.

Heat the butter and oil in a large, flameproof casserole over a low heat, add the shallots and leek and fry gently for 8 minutes or until softened. Add the garlic and fry for a further 2 minutes.

Stir the rice into the pan and cook for 1–2 minutes, then pour over the Marsala and bubble, stirring continuously, until evaporated.

Mix in the mushrooms, reserved soaking liquid and stock, stir well and bring to the boil. Season to taste with salt and pepper, cover and place in a preheated oven, 180°C (350°F), Gas Mark 4, for 45 minutes, stirring occasionally.

Add the asparagus and stir well. Return to the oven for a further 15 minutes or until the rice is tender and most of the liquid has been absorbed. Remove from the oven and leave to stand for 2–3 minutes. Spoon the risotto into serving bowls and sprinkle with the grated Parmesan, if liked.

For Asian-style baked risotto, make as above, replacing the porcini mushrooms with 30 g (1½ oz) dried shiitake mushrooms, the Marsala with 50 ml (2 fl oz) sake, the vegetable stock with 1.2 litres (2 pints) instant miso soup and the asparagus tips with 2 small, sliced pak choi.

baked mushroom risotto

chickpea and feta salad

How to make chickpea and feta salad recipe

Serves 4

Preparation time 10 minutes, Cooking time 5–7 minutes

Ingredients:
400 g (13 oz) can chickpeas, drained
1 Lebanese cucumber or ½ cucumber, diced
150 g (5 oz) radishes, thinly sliced
150 g (5 oz) red seedless grapes, halved
1 small radicchio, sliced
200 g (7 oz) reduced-fat feta cheese, cut into 4 pieces
2 tablespoons extra virgin rapeseed or olive oil
½ teaspoon dried oregano
2 heaped tablespoons pumpkin seeds
small handful of radish sprouts (optional)
salt and pepper
lemon wedges, to serve

Method:
Mix together the chickpeas, cucumber, radishes and grapes in a large bowl. Toss lightly with the radicchio, season with salt and pepper and pile into serving dishes.

Place the feta on a foil-lined grill pan, drizzle with 2 teaspoons of the oil and sprinkle with the dried oregano and a little pepper. Cook under a preheated grill for 3–4 minutes or until golden.
Remove from the grill and leave to cool for 2–3 minutes.

Heat a small nonstick frying pan over a medium heat, add the pumpkin seeds and dry-fry for 2–3 minutes or until lightly golden. Tip on to a small plate.

Arrange the grilled feta on the salad. Scatter over the toasted pumpkin seeds and radish sprouts, if using. Drizzle with the remaining oil and serve immediately with the lemon wedges.

For watermelon & haloumi salad, mix together ½ peeled watermelon, cut into large chunks, with 2 tablespoons chopped mint, ½ finely chopped red onion, 16–20 pitted black olives and the chickpeas.

Replace the feta with 200 g (7 oz) haloumi cheese and cut into slices. Brush with the oil and grill as above. Serve with the pumpkin seeds as above.

chickpea and feta salad

roasted beetroot and bean salad

How to make roasted beetroot and bean salad recipe

Serves 4

Preparation time 10 minutes, Cooking time about 1 hour 10 minutes

Ingredients:
1 kg (2 lb) raw beetroot, peeled
1½ tablespoons extra virgin rapeseed oil, plus extra to serve
2 teaspoons cumin seeds
4 tablespoons balsamic vinegar
250 g (8 oz) green beans, trimmed
1 red onion, thinly sliced
250 g (8 oz) ricotta cheese
finely grated rind of 1 lemon
1 small bunch of basil, chopped, a few leaves reserved for garnish
1 multi-grain or cereal baguette, sliced
1 tablespoon balsamic glaze
salt and pepper

Method:
Cut the beetroot into wedges or in half, if small. Toss with the oil and cumin seeds and season with salt and pepper. Tip into a roasting tin and place in a preheated oven, 180°C (350°F), Gas Mark 4, for 45 minutes. Pour over the balsamic vinegar and toss to coat. Return to the oven for a further 20 minutes or until the beetroot is tender and slightly sticky.

Cook the beans in a large saucepan of lightly salted boiling water for 2–3 minutes or until just tender. Drain and toss with the beetroot and onion in a bowl.

Mix together in a bowl the ricotta, lemon rind and basil and season with salt and pepper. Spread over the baguette slices, place on a grill pan and cook under a preheated medium-hot grill for 3 minutes or until hot and lightly golden.

Heap the beetroot and bean salad into bowls and top with the ricotta croutons. Drizzle with a little balsamic glaze and extra virgin rapeseed oil and scatter with the extra basil leaves. Serve immediately.

For wintery roast parsnip & carrot salad, mix together 500 g (1 lb) parsnips and 500 g (1 lb) carrots, both cut into batons, the oil, cumin seeds and 3–4 thyme sprigs in a roasting tin. Place in the preheated oven for about 30 minutes or until tender. Spoon into a serving dish and drizzle over 2 tablespoons runny honey mixed with 1 tablespoon balsamic vinegar.

Make the croutons as above, replacing the basil with 1 bunch of thyme. Serve the roast vegetables with salad leaves, scattered with 2 tablespoons toasted hazelnuts, if liked.

roasted beetroot and bean salad

squash, carrot and mango tagine

How to make squash, carrot and mango tagine recipe

Serves 4

Preparation time 15 minutes, Cooking time 35–40 minutes

Ingredients:
2 tablespoons olive oil
1 large onion, cut into large chunks
3 garlic cloves, finely chopped
1 butternut squash, about 875 g (1¾ lb) in total, peeled, deseeded and cubed
2 small carrots, peeled and cut into thick batons
½ x 2.5 cm (1 inch) cinnamon stick
½ teaspoon turmeric
¼ teaspoon cayenne pepper (optional)
½ teaspoon ground cumin
1 teaspoon paprika
pinch of saffron threads
1 tablespoon tomato purée
750 ml (1¼ pints) hot vegetable stock
1 mango, peeled, stoned and cut into 2.5 cm (1 inch) chunks
salt and pepper
2 tablespoons chopped coriander, to garnish

Method:
Heat the oil in a large, heavy-based saucepan over a medium heat, add the onion and cook for 5 minutes or until beginning to soften. Add the garlic, squash, carrots and spices and fry gently for a further 5 minutes.

Stir in the tomato purée, then pour in the stock and season with salt and pepper to taste. Cover and simmer gently for 20–25 minutes or until the vegetables are tender. Stir in the mango and simmer gently for a further 5 minutes.

Ladle the tagine into serving bowls and sprinkle with the coriander and serve with steamed couscous.

For spicy squash & carrot soup, make the tagine as above, adding an extra 250 ml (8 fl oz) vegetable stock. Once the vegetables are tender, place in a food processor or blender and blend until smooth. Ladle into bowls and serve scattered with the chopped coriander.

squash, carrot and mango tagine

veggie kebabs with bulgar wheat

How to make veggie kebabs with bulgar wheat recipe

Serves 4

Preparation time 20 minutes, Cooking time 20–25 minutes

Ingredients:
1 small red pepper, cored and deseeded
1 small yellow pepper, cored and deseeded
2 small courgettes, thickly sliced
1 small aubergine, cut into chunks
1 small red onion, quartered
8 chestnut mushrooms, halved
2 teaspoons dried rosemary
2 tablespoons olive oil grated rind of 1 lemon
1 teaspoon fennel seeds
salt and pepper
Bulgar wheat salad
700 ml (23 fl oz) vegetable stock
250 g (8 oz) coarse bulgar wheat
1 tablespoon harissa
75 g (3 oz) raisins
2 spring onions, finely sliced
2 tablespoons chopped mint
50 g (2 oz) sunflower seeds

Method:
Cut the red and yellow peppers into large pieces and place in a bowl with the other vegetables. Toss with the dried rosemary, oil, lemon rind and fennel seeds and season with salt and pepper.

Thread on to 4 long or 8 short metal skewers and cook under a medium-hot grill for 20–25 minutes, or until tender and browned, turning occasionally.

Meanwhile, put the stock in a saucepan and bring to the boil. Add the bulgar wheat, cover and simmer for 7 minutes. Remove from the heat and leave to stand until the liquid has been absorbed. Fork the harissa, raisins, spring onions, mint and sunflower seeds through the cooked bulgar wheat until well combined, then spoon on to serving plates.

Arrange the vegetable kebabs on the plates with the bulgar wheat salad and serve immediately.

For minted yogurt, to serve as an accompaniment, mix together 250 g (8 oz) fat-free Greek yogurt, ½ teaspoon fennel seeds, 2 tablespoons lemon juice and 3 tablespoons chopped mint in a serving dish and season to taste.

veggie kebabs with bulgar wheat

roasted peppers with quinoa

How to make roasted peppers with quinoa recipe

Serves 4

Preparation time 15 minutes, Cooking time 45 minutes

Ingredients:
2 romano or long red peppers, halved, cored and deseeded
2 large yellow peppers, halved, cored and deseeded
20 red and yellow cherry tomatoes, halved
1 teaspoon cumin seeds
2 tablespoons olive oil
200 g (7 oz) quinoa
1 onion, finely chopped
½ teaspoon ground ginger
1 teaspoon paprika
pinch of nutmeg
50 g (2 oz) ready-to-eat dried apricots, chopped
50 g (2 oz) raisins
50 g (2 oz) stoned dates, chopped
50 g (2 oz) shelled pistachio nuts
25 g (1 oz) flaked almonds, toasted, plus extra to garnish
2 spring onions, finely sliced
salt and pepper

Method:
Fill the red peppers with the yellow cherry tomatoes and the yellow peppers with the red tomatoes. Scatter over the cumin seeds, drizzle with 1 tablespoon of the oil and season well with salt and pepper.

Place in a preheated oven, 180°C (350°F), Gas Mark 4, for about 45 minutes or until tender and slightly blackened around the edges.

Meanwhile, rinse the quinoa several times in cold water. Pour into a pan with twice its volume of boiling water, cover and simmer for about 12 minutes. It is cooked when the seed is coming away from the germ. Remove from the heat, cover and leave to stand until all the water has been absorbed.

Heat the remaining oil in a small frying pan over a medium heat, add the onion and cook for 10 minutes or until softened. Add the spices, dried fruits and nuts and cook for a further 3–4 minutes, or until the fruits have softened, stirring frequently. Gently fold into the cooked quinoa.

Heap the quinoa on to 4 plates and top each with 1 red and 1 yellow pepper half. Sprinkle with the spring onions and extra flaked almonds and serve.

For quinoa-stuffed peppers, make the fruit and nut quinoa as above. Cut 10 cherry tomatoes into quarters and mix with the quinoa.

Spoon into the halved peppers and top with 150 g (5 oz) sliced reduced-fat feta or goats’ cheese. Drizzle with a little olive oil, the cumin seeds and season with salt and pepper. Place in the oven for 45 minutes or until the peppers are tender. Serve as above with salad leaves.

roasted peppers with quinoa

veggie stir fry with pak choi

How to make veggie stir fry with pak choi recipe

Serves 4

Preparation time 10 minutes, Cooking time 5–7 minutes

Ingredients:
8 small pak choi, about 625 g (1¼ lb) in total
1 tablespoon groundnut oil
2 garlic cloves, thinly sliced
2.5 cm (1 inch) piece of fresh root ginger, peeled and finely chopped
200 g (7 oz) sugar snap peas, sliced diagonally
200 g (7 oz) asparagus tips, sliced in half lengthways
200 g (7 oz) baby corn, sliced in half lengthways
120 g (4 oz) podded edamame beans or 200 g (7 oz) bean sprouts
150 ml (¼ pint) sweet teriyaki sauce

Method:
Cut the pak choi in half, or into thick slices if large, and put in a steamer basket. Lower into a shallow saucepan of boiling water so that the pak choi is not quite touching the water. Cover and steam for 2–3 minutes or until tender. Alternatively, use a bamboo or electric steamer.

Heat a large wok or frying pan over a high heat until smoking hot, add the oil, garlic and ginger and stir-fry for 30 seconds. Add the vegetables and stir continuously for 2–3 minutes or until beginning to wilt.

Pour over the sweet teriyaki sauce, toss to combine and serve immediately with the steamed pak choi and steamed rice, if liked.

For sweet chilli vegetable stir-fry, heat the oil in the wok and stir-fry 1 thinly sliced onion with the garlic and ginger. Add 1 carrot, cut into thin matchsticks, and 200 g (7 oz) sliced mushrooms and stir-fry for 2 minutes.

Stir in 200 g (7 oz) bean sprouts and 300 g (10 oz) shredded spinach for a further minute until wilted. Stir in 200 ml (7 fl oz) sweet chilli stir-fry sauce and serve immediately with the pak choi or cooked noodles.

veggie stir fry with pak choi

spicy lentils and chickpeas

How to make spicy lentils and chickpeas recipe

Serves 4

Preparation time 15 minutes, Cooking time about 35 minutes

Ingredients:
1 tablespoon groundnut oil
1 onion, finely chopped
2 garlic cloves, thinly sliced
2 celery sticks, diced
1 green pepper, cored, deseeded and chopped
150 g (5 oz) red lentils, rinsed
2 teaspoons garam masala
1 teaspoon cumin seeds
½ teaspoon hot chilli powder
1 teaspoon ground coriander
2 tablespoons tomato purée
750 ml (1¼ pints) hot vegetable stock
400 g (13 oz) can chickpeas, drained
salt and pepper
2 tablespoons chopped coriander, to garnish

Method:
Heat the oil in a heavy-based saucepan over a medium heat, add the onion, garlic, celery and green pepper and fry gently for 10–12 minutes or until softened and beginning to colour.

Stir in the lentils and spices and cook for 2–3 minutes, stirring frequently. Add the tomato purée, stock and chickpeas and bring to the boil. Reduce the heat, cover and simmer gently for about 20 minutes or until the lentils collapse. Season with salt and pepper to taste.

Ladle into bowls and sprinkle with the coriander. Serve immediately with boiled brown rice and cooling, spiced yogurt (see below).

For cooling, spiced yogurt, to serve as an accompaniment, mix together 200 g (7 oz) fat-free natural yogurt, 2 tablespoons lemon juice and ½ teaspoon of garam masala in a small bowl.

Fold in ½ small, deseeded and grated cucumber, then season with salt and pepper to taste. Serve sprinkled with 1 tablespoon chopped coriander.

spicy lentils and chickpeas