provencal fish stew

How to make provencal fish stew recipe - Calories per serving 234

Serves 4

Preparation time 15 minutes, Cooking time 15–18 minutes

Ingredients:
1 tablespoon olive oil
3 shallots, thinly sliced
3 garlic cloves, chopped
400 g (13 oz) can chopped tomatoes
1 tablespoon tomato purée
1 thyme sprig
300 ml (½ pint) gluten-free fish stock
300 g (10 oz) live mussels, scrubbed and debearded (discard any that don’t shut
when tapped)
500 g (1 lb) skinless cod or haddock fillet, cut into pieces
200 g (7 oz) squid, cleaned and sliced into rings
salt and pepper
2 tablespoons chopped parsley, to garnish

Method:
Heat the oil in a large pan, add the shallots and garlic and fry for 3–4 minutes until softened. Add the tomatoes, tomato purée and thyme and cook for a further 4–5 minutes.

Pour in the stock and bring to the boil, then add the mussels, fish and squid, cover the pan and cook for 5–6 minutes until the mussels have opened and the fish is cooked through. Discard any mussels that remain closed.

Season with salt and pepper, ladle into 4 bowls and serve sprinkled with parsley.

For hot & sour fish soup, place 850 ml (1½ pints) hot gluten-free fish stock, 1 teaspoon coriander seeds and 2.5 cm (1 inch) piece of fresh root ginger, peeled and sliced, in a saucepan and simmer for 5 minutes. Add 1 tablespoon gluten-free fish sauce, 2 thinly sliced red chillies and 3 thinly sliced garlic cloves and simmer for a further 2 minutes, then add 300 g (10 oz) raw peeled king prawns and 200 g (7 oz) skinless cod or haddock fillet, cut into pieces, and cook gently for 5–6 minutes until the prawns turn pink and the fish is cooked through. Add 2 sliced spring onions and the juice of 1 lime. Season to taste and serve sprinkled with 2 tablespoons chopped coriander. Calories per serving 128

provencal fish stew

chicken with peppers

How to make chicken with peppers recipe - Calories per serving 241

Serves 4

Preparation time 10 minutes, Cooking time 1 hour

Ingredients:
6 tomatoes, quartered
2 red onions, cut into thick wedges
1 red pepper, cored, deseeded and chopped
1 yellow pepper, cored, deseeded and chopped
4 garlic cloves, crushed
small bunch of thyme, leaves only
1 teaspoon smoked paprika
2 tablespoons olive oil
1 tablespoon balsamic vinegar
4 boneless, skinless chicken thighs, about 300 g (10 oz) in total
crisp green salad, to serve

Method:
Place all the ingredients except the chicken in a roasting tin and toss together, then top with the chicken.

Roast in a preheated oven, 180°C (350°F), Gas Mark 4, for 1 hour, turning and basting occasionally, until the chicken is golden and cooked through. Serve with a crisp green salad.

For chicken & red pepper open sandwiches, spread 4 slices of gluten-free bread with 1 teaspoon pesto each. Top each one with 1 sliced, roasted red pepper, ½ sliced ready-cooked chicken breast and a few rocket leaves. Sprinkle with pepper and a drizzle of balsamic glaze, then serve immediately. Calories per serving 266

chicken with peppers

seared steak with creamy beans

How to make seared steak with creamy beans recipe - Calories per serving 270

Serves 4

Preparation time 5 minutes, Cooking time 20–25 minutes

Ingredients:
1 tablespoon olive oil
2 large leeks, trimmed, cleaned and finely sliced
2 garlic cloves, finely chopped
400 g (13 oz) can butter beans, rinsed and drained
4 fillet steaks, about 150 g (5 oz) each
small bunch of parsley, chopped
1 tablespoon natural yogurt
2 tablespoons extra virgin olive oil
salt and pepper

Method:
Heat the oil in a frying pan, add the leeks and garlic and sauté over a low heat for 12–15 minutes until soft. Add the beans and enough water just to cover, then simmer for 8–10 minutes until the beans are very soft.

Meanwhile, heat a griddle pan until very hot and cook the steaks to your liking. Leave to rest.

Stir the parsley, yogurt and olive oil into the beans and season with salt and pepper.

Slice the steaks into large chunks and serve on a bed of creamy beans.

For spicy beans on toast, heat 1 tablespoon olive oil in a frying pan, add 1 chopped leek and 1 cored, deseeded and chopped red pepper and sauté for 5 minutes until softened. Stir in 2 rinsed and drained 400 g (13 oz) cans butter beans, 2 tablespoons gluten-free tomato ketchup, ½ tablespoon gluten-free Worcestershire sauce and 3 tablespoons water. Bring to a simmer and cook for 10–12 minutes. Season to taste, then add 2 tablespoons chopped parsley and 2 tablespoons flaked almonds. Toast 4 slices of gluten-free bread and spoon over the beans to serve. Calories per serving 310

seared steak with creamy beans

thai sesame chicken patties

How to make thai sesame chicken patties recipe - Calories per serving 286

Serves 4

Preparation time 15 minutes, plus chilling, Cooking time 10 minutes

Ingredients:
3 tablespoons sesame seeds
4 spring onions
15 g (½ oz) coriander, plus extra to garnish
500 g (1 lb) minced chicken
1 tablespoon gluten-free light soy sauce
3.5 cm (1½ inch) piece of fresh root ginger, peeled and finely grated
1 egg white
1 tablespoon sesame oil
1 tablespoon sunflower oil
spring onion curls, to garnish (optional)
8 tablespoons gluten-free Thai sweet chilli dipping sauce, to serve

Method:
Heat a nonstick frying pan over a medium-low heat and dry-fry the sesame seeds for 2 minutes, stirring frequently, until golden brown and toasted. Set aside.

Place the spring onions and coriander in a food processor and whizz until finely chopped. Alternatively, chop with a knife. Transfer to a bowl and mix with the chicken, toasted sesame seeds, soy sauce, ginger and egg white.

Divide the mixture into 20 mounds on a chopping board, then, using wet hands, shape into slightly flattened rounds. Chill for 1 hour (or longer if you have time).

Heat the sesame and sunflower oils in a large frying pan, add the patties and fry for 10 minutes, turning once or twice, until golden and cooked through to the centre. Arrange on a serving plate and garnish with extra coriander leaves and spring onion curls, if liked. Serve with the chilli dipping sauce.

For baby leaf stir-fry with chilli, to serve as an accompaniment, heat 2 teaspoons sesame oil in the frying pan, add a 250 g (8 oz) pack ready-prepared baby leaf and baby vegetable stir-fry ingredients and stir-fry for 2–3 minutes until the vegetables are hot. Mix in 2 tablespoons gluten-free light soy sauce and 1 tablespoon gluten-free Thai sweet chilli dipping sauce. Calories per serving 54

thai sesame chicken patties

oven baked halibut

How to make oven baked halibut recipe - Calories per serving 227

Serves 4

Preparation time 15 minutes, Cooking time 15 minutes

Ingredients:
4 halibut fillets, about 150 g (5 oz) each
4 tomatoes, chopped
4 spring onions, sliced
1 red chilli, deseeded and sliced
2 garlic cloves, sliced
2 carrots, peeled and cut into julienne strips
juice of 2 limes
2 tablespoons gluten-free soy sauce
few coriander sprigs
salt and pepper
steamed green beans, to serve

Method:
Place each halibut fillet on a large piece of nonstick baking paper, then top each with a quarter of the tomatoes and spring onions. Divide the remaining ingredients between the fish and season with salt and pepper.

Wrap up and seal the paper to form parcels, then transfer to a baking sheet. Bake in a preheated oven, 220°C (425°F), Gas Mark 7, for 15 minutes, or until the fish is cooked through. Serve with steamed green beans.

For Thai-style halibut, heat ½ tablespoon olive oil in a frying pan, add 6 chopped spring onions and fry for 1 minute, then stir in 2 tablespoons red Thai curry paste and cook for 1 minute. Stir in 200 ml (7 fl oz) gluten-free fish stock and a 400 ml (14 fl oz) can coconut milk. Bring to the boil, then reduce the heat and simmer for 5 minutes. Add 4 x 150 g (5 oz) halibut fillets, cover and cook for 6–8 minutes until the fish is cooked through. Divide 150 g (5 oz) wilted spinach between 4 bowls, then spoon in the halibut and pour over the liquid. Serve sprinkled with 2 tablespoons toasted sesame seeds. Calories per serving 427

oven baked halibut

quinoa and lamb stuffed peppers

How to make quinoa and lamb stuffed peppers recipe - Calories per serving 274

Serves 4

Preparation time 10 minutes, Cooking time 35 minutes

Ingredients:
4 red peppers, halved, cored and deseeded
200 g (7 oz) minced lamb
1 garlic clove, crushed
2 teaspoons ground cumin
1 teaspoon paprika
50 g (2 oz) quinoa
250 ml (8 fl oz) gluten-free vegetable stock
1 tablespoon chopped mint
1 tablespoon chopped parsley
steamed green beans and courgettes, to serve

Method:
Place the pepper halves, cut side up, in a roasting tin and roast in a preheated oven, 200°C (400°F), Gas Mark 6, for 20 minutes until starting to soften.

Meanwhile, heat a nonstick frying pan, add the minced lamb and cook until it starts to brown. Stir in the garlic and spices and cook for 1 minute. Add the quinoa and stock, cover and simmer for 10–12 minutes until the quinoa is soft. Stir in the herbs.

Remove the roasted peppers from the oven and spoon in the lamb mixture, then return to the oven for a further 15 minutes. Serve with steamed green beans and courgettes.

For lamb chops with peperonata, heat 1 tablespoon olive oil in a pan, add 1 large sliced onion and cook for 2–3 minutes. Add 2 cored, deseeded and sliced red peppers, 2 cored, deseeded and sliced yellow peppers, 2 sliced garlic cloves and ½ teaspoon dried oregano and cook for 8–10 minutes, stirring frequently, until softened. Add 4 chopped plum tomatoes and cook for a further 1–2 minutes.  Stir in a few chopped basil leaves and season well. Meanwhile, grill 8 lamb cutlets until cooked to your liking. Serve with the peperonata and a squeeze of lemon juice. Calories per serving 407

quinoa and lamb stuffed peppers

roasted cod with ratatouille

How to make roasted cod with ratatouille recipe - Calories per serving 269

Serves 4

Preparation time 10 minutes, Cooking time 26–28 minutes

Ingredients:
400 g (13 oz) courgettes, sliced
2 red peppers, cored, deseeded and chopped
2 red onions, cut into wedges
1 aubergine, chopped
4 garlic cloves, sliced
2 tablespoons olive oil
300 g (10 oz) cherry tomatoes
small handful of basil leaves, torn
4 cod loins, about 150 g (5 oz) each
salt and pepper

Method:
Place the vegetables in a roasting tin and toss together with the garlic, oil and salt and pepper. Place in a preheated oven, 220°C (425°F), Gas Mark 7, for 16 minutes.

Add the tomatoes and basil to the vegetables and toss together. Nestle the cod loins among the vegetables, then return to the oven for a further 10–12 minutes, or until the fish is cooked through.

For baked cod, tomatoes & leeks, place 4 x 150 g (5 oz) cod loins in a foil-lined ovenproof dish. Drizzle over 2 tablespoons olive oil and the juice of 1 lemon, then add 2 trimmed, cleaned and sliced leeks, 100 g (3½ oz) halved cherry tomatoes and salt and pepper.

Toss together gently, then seal the foil to form a parcel. Place in a preheated oven, 200°C (400°F), Gas Mark 6, for 18–19 minutes, or until the fish is cooked through. Meanwhile, cook 475 g (15 oz) peeled and chopped potatoes in a saucepan of boiling water for 12–15 minutes until tender.

Drain, then mash with 1 tablespoon natural yogurt, ½ tablespoon olive oil and 4 sliced spring onions. Serve the cod with the mashed potatoes. Calories per serving 333

roasted cod with ratatouille

falafel burgers with avocado salsa

How to make falafel burgers with avocado salsa recipe - Calories per serving 299

Serves 4

Preparation time 15 minutes, plus chilling, Cooking time 6–8 minutes

Ingredients:
400 g (13 oz) can chickpeas, rinsed and drained
2 spring onions, chopped
2 garlic cloves, chopped
handful of parsley
1 teaspoon ground cumin
1 teaspoon ground coriander
½ teaspoon harissa paste
grated rind and juice of ½ lime
2 tablespoons rice flour
2 tablespoons sunflower oil
salt and pepper
watercress, to serve

Salsa:
4 ripe tomatoes, diced
1 avocado, peeled, stoned and diced
½ small red onion, diced
1 tablespoon extra virgin olive oil
grated rind and juice of ½ lime

Method:
Place the chickpeas, spring onions, garlic, parsley, spices, harissa, lime rind and juice and flour in a blender or food processor. Season with salt and pepper and blitz until fairly smooth. Using your hands, shape the mixture into 4 patties, then chill for 20 minutes.

Meanwhile, make the salsa. Mix together all the ingredients and set aside.

Heat the sunflower oil in a frying pan and cook the burgers for 3–4 minutes on each side until lightly golden and heated through.

Serve with watercress and the salsa.

For avocado with hummus, place a rinsed and drained 400 g (13 oz) can chickpeas and 2 peeled garlic cloves in a food processor and pulse until broken down. Add 2 tablespoons tahini and the juice of 1 lime and process until smooth.

With the motor still running, slowly pour in 100ml (3½ fl oz) olive oil until you have the consistency you like (a little water can be added to loosen, if needed).

Peel and stone 2 avocados, then slice thickly and divide between 4 plates. Serve with the hummus and a squeeze of lemon juice, sprinkled with pepper. Calories per serving 468

falafel burgers with avocado salsa

spanish style seafood

How to make spanish style seafood recipe - Calories per serving 214 (not including bread)

Serves 4

Preparation time 15 minutes, Cooking time 35–40 minutes

Ingredients:
1 tablespoon olive oil
2 garlic cloves, sliced
1 fennel bulb, sliced
500 g (1 lb) cherry tomatoes
3 tablespoons sherry
1 tablespoon sun-dried tomato paste
16 large live mussels, scrubbed and debearded (discard any that don’t shut when tapped)
16 large raw peeled prawns
200 g (7 oz) squid, cleaned and cut into slices
small bunch of parsley, chopped
salt and pepper

Method:
Heat the oil in a large shallow frying pan, add the garlic and fennel and cook for 8–10 minutes until softened. Add the tomatoes, sherry, tomato paste and 3 tablespoons of water and bring to the boil, then reduce the heat and simmer for 20 minutes.

Add the mussels, cover with a lid and cook for 5–6 minutes until the mussels have opened. Discard any that remain closed. Stir in the prawns and squid and cook for a further 3–4 minutes until the prawns turn pink and the squid is cooked through.

Sprinkle with parsley, season and serve with crusty gluten-free bread, if liked.

For seafood salad, heat 2 tablespoons olive oil in a wok or frying pan, add 2 chopped garlic cloves and cook for 1 minute, then stir in 16 large raw peeled prawns and 300 g (10 oz) cleaned and sliced squid and stir-fry for 3–4 minutes until the prawns turn pink and the squid is cooked through. Toss with the leaves of 2 torn romaine lettuces and 50 g (2 oz) mangetout. Serve with a squeeze of lime juice. Calories per serving 165

spanish style seafood

smoked salmon scrambled eggs

How to make smoked salmon scrambled eggs recipe - Calories per serving 233 (not including toast)

Serves 4

Preparation time 5 minutes, Cooking time 5 minutes

Ingredients:
8 eggs
2 tablespoons fromage frais
1 tablespoon chopped chives
125 g (4 oz) smoked salmon, cut into strips
salt and pepper

Method:
Whisk together the eggs, fromage frais and salt and pepper in a bowl.

Heat a saucepan over a medium heat, pour in the egg mixture and cook for 1 minute, then using a spatula, gently push the egg around to ensure it cooks evenly.

When the egg looks like creamy curds, stir in the chives and smoked salmon and
serve immediately on buttered gluten-free toast, if liked.

For smoked salmon frittata, thickly slice 500 g (1 lb) new potatoes and cook in a pan of boiling water for 8–10 minutes. Drain. Lightly beat 8 large eggs, then stir in 200 g (7 oz) strips of smoked salmon, 2 tablespoons chopped dill, 100 g (3½ oz) petits pois and the potatoes. Season.

Heat 2 tablespoons olive oil in a frying pan with an ovenproof handle. Pour in the egg mixture and cook for 10–15 minutes over a low heat until the egg is starting to set.

Place under a preheated medium grill and cook for 3–4 minutes, or until the egg is set and the top is golden. Turn out on to a board and cut into wedges to serve. Calories per serving 393

smoked salmon scrambled eggs

trout and dill fishcakes

How to make trout and dill fishcakes recipe - Calories per serving 286

Serves 4

Preparation time 15 minutes, plus chilling, Cooking time 25–30 minutes

Ingredients:
300 g (10 oz) trout fillets
400 g (13 oz) mashed potatoes
5 spring onions, finely chopped
2 tablespoons capers, chopped
10 g (⅓ oz) dill, chopped
grated rind and juice of 1 lemon
1 tablespoon olive oil
salt and pepper

To serve
steamed tenderstem broccoli
lime wedges

Method:
Cook the trout fillets under a preheated hot grill for 4 minutes on each side until cooked through, then discard the skin, break the flesh into flakes and place in a bowl.

Add the mashed potatoes, spring onions, capers, dill, lemon rind and 2 tablespoons of lemon juice. Season with salt and pepper. Shape into 8 cakes and chill for 20 minutes.

Heat the oil in a frying pan and cook the fishcakes, in batches, for 4–5 minutes on each side or until golden and cooked through. Serve with steamed tenderstem broccoli and lime wedges.

For trout & dill pâté, mix together 2 x 150 g (5 oz) cooked and flaked trout fillets, 1 teaspoon gluten-free Dijon mustard, 1 tablespoon chopped dill, 300 g (10 oz) low-fat cream cheese and a pinch of paprika in a bowl. Season to taste. Spoon into 4 ramekins and chill for 30 minutes. Serve with vegetable crudités. Calories per serving 230

trout and dill fishcakes

Entertaining guacamole

How to make Entertaining guacamole recipe - Calories per serving 207 (not including oatcakes or vegetable crudités)

Serves 4

Preparation time 10 minutes

Ingredients:
2 avocados, peeled, stoned and chopped
juice of 1 lime
6 cherry tomatoes, diced
1 tablespoon chopped coriander leaves
1–2 garlic cloves, crushed
gluten-free oatcakes or vegetable crudités, such as cucumber, peppers and carrots, to serve

Method:
Put the avocados and lime juice in a bowl and mash together to prevent discoloration, then stir in the remaining ingredients.

Serve immediately with gluten-free oatcakes or vegetable crudités, if liked.

For prawn & avocado salad, soak 200 g (7 oz) vermicelli rice noodles in boiling water until just tender. Drain, refresh under cold running water and drain again, then place in a bowl with 200 g (7 oz) cooked peeled king prawns, 2 peeled, stoned and sliced avocados, ½ thinly sliced cucumber and 4 sliced spring onions.

Whisk together 100 ml (3½ fl oz) coconut milk, the juice of 1 lime and a 2 cm (¾ inch) piece of fresh root ginger, peeled and grated, in a separate bowl. Pour over the salad and gently toss together to serve. Calories per serving 445

Entertaining guacamole

roasted peppers

How to make roasted peppers recipe - Calories per serving 211

Serves 4

Preparation time 10 minutes, Cooking time 25 minutes

Ingredients:
2 red peppers, halved, cored and deseeded
2 yellow peppers, halved, cored and deseeded
1 small red onion, cut into 8 wedges
2 runner beans, trimmed and cut into small batons
1 courgette, halved and sliced
3 garlic cloves, sliced
2 tablespoons extra virgin olive oil
1 teaspoon cumin seeds
120 g (4 oz) feta or goats’ cheese
salt and pepper

Method:
Place the pepper halves in a roasting tin and divide the other vegetables and the garlic between them.

Sprinkle with the oil and cumin seeds, season with salt and pepper and bake in a preheated oven, 200°C (400°F), Gas Mark 6, for 25 minutes until tender. Crumble over the cheese and serve.

For red pepper hummus, place a rinsed and drained 400 g (13 oz) can chickpeas in a blender or food processor and add the juice of ½ lemon, 2 crushed garlic cloves, 1 teaspoon ground cumin, 2 drained roasted red peppers from a jar, 2 tablespoons tahini paste and 2–3 tablespoons olive oil.

Blend until smooth, adding a little more olive oil if you want to loosen the texture. Serve the hummus with vegetable crudités. Calories per serving 310

roasted peppers

onion bhajis

How to make onion bhajis recipe - Calories per serving 213 (not including mango chutney)

Serves 4

Preparation time 10 minutes, Cooking time 10 minutes

Ingredients:
60 g (2¼ oz) gram flour
30 g (1 oz) rice flour
1 tablespoon melted butter
juice of ½ lemon
1 teaspoon cumin seeds
½ teaspoon fennel seeds
½ teaspoon dried chilli flakes
½ teaspoon turmeric
2 garlic cloves, chopped
small bunch of coriander, chopped
2 cm (¾ inch) piece of fresh root ginger, peeled and grated
2 onions, thinly sliced
1 litre (1¾ pints) sunflower or vegetable oil
salt and pepper

Method:
Sift the flours into a bowl, then stir in the butter and lemon juice. Add enough cold water to make a batter the consistency of double cream. Stir in all the remaining ingredients except the oil, season and mix well.

Heat the oil in a deep pan to 180–190°C (350–375°F), or until a drop of batter sizzles in the hot oil. Using 2 tablespoons, gently spoon an eighth of the mixture into the oil, then repeat until there are 3 or 4 dollops – try not to overcrowd the pan. Cook for 4–5 minutes, turning occasionally, until crisp and golden. Drain on kitchen paper and keep warm. Repeat with the remaining batter to make 8 bhajis.

Serve with gluten-free mango chutney, if liked.

For onion soup, heat 1 tablespoon olive oil in a frying pan, add 2 crushed garlic cloves and cook for 1 minute. Add 2 diced onions and ½ teaspoon paprika and cook for 5 minutes until softened, then stir in 900 ml (1½ pints) gluten-free chicken stock and bring to the boil.

Reduce the heat and simmer for about 30 minutes. Meanwhile, poach 4 eggs as for Asparagus with poached eggs. Season the soup to taste and ladle into 4 bowls. Top each with a poached egg and coriander sprig. Calories per serving 165

onion bhajis

prawns with spicy dip

How to make prawns with spicy dip recipe - Calories per serving 227

Serves 4

Preparation time 10 minutes

Ingredients:
2 Little Gem lettuces, leaves separated
400 g (13 oz) cooked peeled king prawns

Spicy dip:
200 g (7 oz) cream cheese
100 g (3½ oz) natural yogurt
1 garlic clove, crushed
2–3 drops of lemon juice
¼ teaspoon dried chilli flakes
handful of snipped chives
salt and pepper

Method:
Make the spicy dip. Mix together the cream cheese, yogurt, garlic, lemon juice, chilli flakes and chives in a serving bowl. Season with salt and pepper to taste.

Arrange the lettuce leaves on 4 small plates and top with the prawns. Serve the dip for everyone to share.

For spicy prawn salad, heat 2 tablespoons olive oil in a saucepan, add 1 tablespoon dried chilli flakes and 2 crushed garlic cloves and cook for 2 minutes. Add 500 g (1 lb) raw peeled king prawns and cook for a further 5–6 minutes until the prawns turn pink and are cooked through.

Add a splash of white wine and cook until it has evaporated. Remove from the heat. Toss 75 g (3 oz) rocket leaves in 2 tablespoons olive oil and 1 tablespoon balsamic vinegar.

Divide between 4 plates and top with 2 peeled, stoned and sliced avocados. Spoon over the prawns and serve sprinkled with 1 tablespoon toasted sesame seeds. Calories per serving 385

prawns with spicy dip

caribbean pepper pot soup

How to make caribbean pepper pot soup recipe - Calories per serving 279

Serves 6

Preparation time 20 minutes, Cooking time 45–50 minutes

Ingredients:
2 tablespoons olive oil
1 onion, finely chopped
1 Scotch bonnet chilli, deseeded and finely chopped, or 2 hot Thai red chillies, chopped with seeds
2 red peppers, cored, deseeded and diced
2 garlic cloves, finely chopped
1 large carrot, peeled and diced
200 g (7 oz) potatoes, peeled and diced
1 bay leaf
1 thyme sprig
400 ml (14 fl oz) can coconut milk
600 ml (1 pint) gluten-free beef stock
salt and cayenne pepper

To serve:
200 g (7 oz) rump steak
2 teaspoons olive oil

Method:
Heat the oil in a saucepan, add the onion and fry gently for 5 minutes until softened and just beginning to turn golden. Stir in the chilli, red peppers, garlic, carrot, potatoes and herbs and fry for 5 minutes, stirring.

Pour in the coconut milk and stock, then season with salt and cayenne pepper. Bring to the boil, stirring, then reduce the heat, cover and simmer for 30 minutes, or until the vegetables are tender. Discard the herbs, then taste and adjust the seasoning if needed.

Rub the steak with the oil, then season lightly with salt and cayenne pepper. Heat a griddle or frying pan and when hot add the steak and fry for 2–5 minutes on each side until cooked to your liking. Leave to stand for 5 minutes, then slice thinly.

Ladle the soup into 6 bowls and top with the steak slices.

For prawn & spinach pepper pot soup, make the soup as for Caribbean pepper pot soup using 600 ml (1 pint) gluten-free fish stock in place of the beef stock. Simmer for 30 minutes, then add 200 g (7 oz) raw peeled prawns, defrosted if frozen, and 125 g (4 oz) spinach. Cook for 3–4 minutes until the prawns turn pink and are cooked through and the spinach is just wilted. Calories per serving 271

caribbean pepper pot soup

butternut and cumin soup

How to make butternut and cumin soup recipe - Calories per serving 221

Serves 4

Preparation time 10 minutes, Cooking time 40–45 minutes

Ingredients:
2 tablespoons pumpkin seeds
1 kg (2 lb) butternut squash, peeled, deseeded and chopped
1½ tablespoons olive oil
1 teaspoon dried chilli flakes
2 teaspoons cumin seeds
1 onion, chopped
1 garlic clove, chopped
600 ml (1 pint) hot gluten-free vegetable stock
2 tablespoons natural yogurt

Method:
Heat a nonstick frying pan over a medium-low heat and dry-fry the pumpkin seeds for 2–3 minutes, stirring frequently, until slightly golden and toasted. Set aside.

Place the squash in a roasting tin, drizzle with 1 tablespoon of the oil and sprinkle with the chilli flakes and cumin seeds. Roast in a preheated oven, 200°C (400°F), Gas Mark 6, for 30–35 minutes until tender, tossing occasionally.

Heat the remaining oil in a saucepan, add the onion and garlic and fry for 3–4 minutes. Add the squash and stock and simmer for 5 minutes. Using a hand-held blender, blend the soup until smooth, adding more liquid to loosen, if necessary.

Ladle the soup into 4 bowls and serve topped with dollops of the yogurt and the toasted pumpkin seeds.

For roasted butternut & cumin salad, place the butternut squash, cut into wedges, in a roasting tin and add the oil and cumin seeds, omitting the chilli flakes. Roast as for Butternut & cumin soup. Toss the roasted squash with 75 g (3 oz) watercress, 12 halved cherry tomatoes, 50 g (2 oz) sugar snap peas and 1 cored, deseeded and sliced red pepper in a serving bowl. Drizzle with 2 tablespoons gluten-free low-fat dressing and serve. Calories per serving 172

butternut and cumin soup

monkfish kebabs with tabbouleh

How to make monkfish kebabs with tabbouleh recipe - Calories per serving 285

Serves 4

Preparation time 20 minutes, plus marinating, Cooking time 25–30 minutes

Ingredients:
3.5 cm (1½ inch) piece of fresh root ginger, peeled and diced
grated rind and juice of 1 lemon
½ teaspoon turmeric
2 garlic cloves, crushed
½ teaspoon dried chilli flakes
1 tablespoon chopped mint
4 tablespoons natural yogurt
500 g (1 lb) monkfish, skinned and cut into bite-sized chunks
200 g (7 oz) quinoa
4 tablespoons chopped parsley
2 tablespoons chopped coriander leaves
50 g (2 oz) cherry tomatoes, quartered
lemon wedges, to serve

Method:
Mix together the ginger, lemon rind and juice, turmeric, garlic, chilli flakes, half the mint and the yogurt in a small bowl.

Thread the monkfish on to 8 bamboo skewers that have been presoaked in water for 10 minutes to prevent burning, then place in a shallow non-metallic dish. Pour over the yogurt marinade and leave to marinate for 20 minutes.

Meanwhile, cook the quinoa in a saucepan of boiling water according to the packet instructions, then drain and refresh under cold running water and drain again. Transfer to a bowl and stir in the remaining mint, the parsley, coriander and tomatoes.

Cook the kebabs under a preheated hot grill or on a barbecue for 10–12 minutes, turning frequently, until the fish is cooked through. Serve with the tabbouleh and lemon wedges.

For monkfish & mango salad, toss together 400 g (13 oz) monkfish, cut into chunks, 2 tablespoons olive oil and 1 tablespoon red Thai curry paste in a bowl and leave to marinate for 20 minutes. Meanwhile, toss together the leaves of 2 Little Gem lettuces, 1 peeled, stoned and sliced mango, ¼ sliced cucumber, a small bunch of chopped coriander and 3 sliced spring onions, then then transfer to a large serving plate.

Heat a frying pan (or you can cook over a barbecue) and cook the monkfish for 2–3 minutes on each side until cooked through. Spoon on to the salad and serve sprinkled with 1 tablespoon toasted almond flakes, a squeeze of lime juice and a drizzle of olive oil. Calories per serving 234

monkfish kebabs with tabbouleh

peach, feta and watercress salad

How to make peach, feta and watercress salad recipe - Calories per serving 259

Serves 4

Preparation time 10 minutes, Cooking time 2–3 minutes

Ingredients:
30 g (1 oz) pumpkin seeds
juice of ½ lemon
2 tablespoons extra virgin olive oil
½ teaspoon gluten-free Dijon mustard
1 teaspoon clear honey
1 tablespoon chopped oregano
75 g (3 oz) watercress
3 peaches, halved, stoned and sliced
4 spring onions, sliced
175 g (6 oz) feta cheese, crumbled
pepper

Method:
Heat a nonstick frying pan over a medium-low heat and dry-fry the pumpkin seeds for 2–3 minutes, stirring frequently, until slightly golden and toasted. Set aside.

Whisk together the lemon juice, oil, mustard, honey, oregano and pepper in a small bowl.

Divide the watercress between 4 plates, top with the peach slices and spring onions, then sprinkle over the feta cheese.

Serve sprinkled with the toasted pumpkin seeds and drizzled with the dressing.

For peach, feta & watercress bruschetta, cut 2 gluten-free baguettes into 1.5 cm (¾ inch) slices. Place the slices on a baking sheet and drizzle with 2 tablespoons olive oil. Bake in a preheated oven, 200°C (400°F), Gas Mark 6, for 10–12 minutes until golden.

Rub one side of each slice with a garlic clove. Halve, stone and slice 4 peaches. Top the toasts with a few watercress sprigs, the peach slices and 125 g (4 oz) crumbled feta cheese. Serve drizzled with balsamic glaze. Calories per serving 384

peach, feta and watercress salad

beef carpaccio and bean salad

How to make beef carpaccio and bean salad recipe - Calories per serving 275

Serves 4

Preparation time 15 minutes, plus freezing, Cooking time 2–3 minutes

Ingredients:
250 g (8 oz) beef fillet
3 tablespoons extra virgin olive oil
1 teaspoon pepper
1 tablespoon chopped thyme leaves
1 teaspoon gluten-free Dijon mustard
½ tablespoon balsamic vinegar
½ teaspoon clear honey
125 g (4 oz) green beans, trimmed
400 g (13 oz) can cannellini beans, rinsed and drained
1 small red onion, thinly sliced
25g (1 oz) Parmesan cheese shavings, to garnish

Method:
Place the beef fillet on a chopping board and rub with 1 tablespoon of the oil, the pepper and thyme. Wrap in clingfilm and place in the freezer for 20 minutes.

Meanwhile, whisk together the remaining oil with the mustard, vinegar and honey in a bowl.

Blanch the green beans for 2–3 minutes in boiling water, then refresh under cold running water. Toss the green beans, cannellini beans and sliced onion in the dressing and leave to stand at room temperature.

Unwrap the beef fillet, slice as thinly as possible and arrange on a serving plate. Spoon over the bean salad, with all the dressing, and garnish with shavings of Parmesan.

For nutty beef & bean salad, rub 450 g (14½ oz) rump steak with 1 tablespoon olive oil and sprinkle with 1 tablespoon pepper. Fry the steak for 1–2 minutes on each side in 1 tablespoon olive oil, then leave to rest. In a large bowl, toss together 40 g (1½ oz) lamb’s lettuce, 2 chopped ready-cooked fresh beetroots, 4 sliced spring onions, a rinsed and drained 400 g (13 oz) can butter beans, 12 halved baby plum tomatoes and 2 tablespoons toasted cashew nuts.

Whisk together 3 tablespoons extra virgin olive oil, 1 tablespoon balsamic vinegar, 1 crushed garlic clove, 1 teaspoon soft dark brown sugar and ½ teaspoon glutenfree wholegrain mustard in a bowl, then stir in 1 tablespoon roughly chopped peanuts. Slice the steak and place on top of the salad, then pour over the dressing to serve. Calories per serving 460

beef carpaccio and bean salad

pear and stilton salad

How to make pear and stilton salad recipe - Calories per serving 295

Serves 4

Preparation time 15 minutes

Ingredients:
100 g (3½ oz) watercress
2 heads of chicory, sliced
3 pears, cored and sliced
¼ cucumber, sliced
juice of 1 lemon
½ teaspoon clear honey
½ teaspoon gluten-free wholegrain mustard
2 tablespoons extra virgin olive oil
100 g (3½ oz) Stilton cheese, rind removed and crumbled
2 tablespoons chopped walnuts

Method:
Toss together the watercress, chicory, pears and cucumber and place on a serving plate or in a large salad bowl.

Whisk together the lemon juice, honey, mustard and olive oil in a small bowl, then drizzle over the leaves. Sprinkle over the Stilton and walnuts and serve.

For Stilton & pear soup, melt 15 g (½ oz) butter in a pan, add 1 chopped onion and fry for 2–3 minutes until softened. Add 4 peeled, cored and chopped pears and 850 ml (1½ pints) gluten-free vegetable stock and bring to the boil, then reduce the heat and simmer for 15–18 minutes until the pears are tender. Using a hand-held blender, blend the soup until smooth.

Return to the heat and crumble in 125 g (4 oz) Stilton cheese and stir until it melts. Add a squeeze of lemon juice and season to taste. Serve sprinkled with 1 tablespoon chopped chives. Calories per serving 268

pear and stilton salad