Gurnard fillets with chorizo, carrot & butter bean

Serves 4

For the butter beans and chorizo:
100ml olive oil
2 small shallots, finely chopped
1 onion, finely sliced
1 carrot, cut into small cubes
100g cooking chorizo, diced
200g tinned butter beans, rinsed and drained
50ml water or vegetable stock (if required)
½ bunch flatleaf parsley, roughly chopped
salt and freshly ground black pepper

For the Gurnard:
4 Gurnard fillets, pin boned, skin on
4 lemon wedges, to serve

225g baby leaf spinach

1. Place a heavy-based pan over a medium heat. When hot add the olive oil, shallots and onions and fry for 3-4 minutes, until softened. Add the carrot and cook for a further 4-5 minutes, until the onions are soft but not coloured. Add the chorizo and cook for five minutes, stirring well (the oil from the chorizo should be released, colouring and flavouring the vegetables). Add the butter beans and reduce the heat to very low, to just warm the beans through (you may need to add a little water or stock at this stage). Finish with the chopped parsley and season, to taste, with salt and freshly ground black pepper.

2. For the Gurnard, score the skin, then season all over with salt and freshly ground black pepper. Rub the John Dory with plenty of olive oil and place skin-side down into a hot pan over a medium heat. Cook for three minutes and then turn over and cook for about another minute or until cooked.

3. Place the spinach in a large pan, cover and heat over a low heat until wilted.

4. Plate out the butter beans and chorizo, topped with the wilted spinach with the fish fillet on the top. Drizzle with a little of the chorizo cooking oil and serve with a lemon wedge.

(Chez Dave)

Slow-roast belly of pork

Serves 6
1.5kg/3lb 5oz-4lb 8oz pork belly , scored and boned (ask to keep the bones to make stock for the gravy)
25g/ 1oz butter
25g/ 1oz flour
1l/ 1.75 pints chicken stock or 500ml/18 fl oz if you don't have pork bones

1. If you have the pork bones, roast them until browned, then transfer to a pan and cover with 1 litre chicken stock. Gently simmer for 1 hr, skimming off any scum that comes to the surface (you will need about 500ml for the gravy). If you don't have pork bones, don't worry about this stage.

2. Heat oven to 180C/160C fan/gas 4. Put the pork on a wire rack in a roasting tray, skin side up, and cook for 1½ hrs. increase oven to 220C/200C fan/gas 7 and cook for a further 15-20 mins to crisp the skin. Remove the pork from the tin and allow to rest for 45 mins.

3. To make the gravy, remove all the fat from the bottom of the roasting tin. Add the butter and heat to melt. Tip in the flour and cook for 1-2 mins, scraping the bottom of the pan. Gradually stir in 500ml stock and cook for 5 mins until thick.

Wilted cos lettuce:Heat 1 tbsp rapeseed oil and 25g/1oz butter in a frying pan until the butter turns brown. Tip in 2 shredded cos lettuces and cook for 2-3 mins or until just wilted. Add some seasoning and juice ½ lemon, then serve immediately.

Hot buttered beetroot:
Cook 3 medium trimmed and unpeeled beetroot in a large pan of boiling salted water for 20-25 mins or until tender. Allow to cool slightly, then pop on a pair of rubber gloves and peel off the skins. Chop the beetroot. melt 25g/1oz butter in a frying pan. Add 1 tbsp chopped thyme leaves and cook for 1 min. Add the beetroot and toss to coat in the thyme butter.

Fondant potatoes:
Peel 6 potatoes and slice away the two longer sides so the potatoes lie flat on both sides. Melt 85g/3oz butter in a frying pan, then add the potatoes and cook for about 3 mins on each side. Add 3 finely chopped garlic cloves and 300ml/½pt chicken or veg stock to the pan with some seasoning, then bring to the boil. Reduce the heat to very low, cover with damp greaseproof paper and cook for 40-45 mins until stock has been absorbed and the potatoes are tender.

Nutritional information per serving:
576 kcalories, protein 48g, carbohydrate 3g, fat 42 g, saturated fat 17g, fibre 0g, salt 0.65 g

(Recipe from Good Food magazine, October 2011.)

Sweet potato & red pepper soup

Serves 6

500g sweet potato, peeled and diced
2 red peppers, seeded and cubed
1 onion roughly chopped
2 large cloves garlic, roughly chopped
300ml dry white wine
1.2ltrs chicken stock
Dash Tabasco sauce
Salt and freshly ground black pepper

1. Put the sweet potato, red pepper, onion, garlic, wine and stock in a large pan. Bring to the boil, lower the heat and simmer for 30 minutes or until the vegetables are quite soft.

2. transfer to a blender and process until smooth. Season to taste with salt and pepper and a dash of Tabasco (optional) and serve either warm or at room temperature with crusty bread.

("The Diabetic Cookbook", Michelle Berriedale-Johnson)

Chicken in barbecue sauce

Serves 4

8 Small chicken joints (thighs or drumsticks)
Olive oil
Freshly milled black pepper
1 Medium onion, finely chopped

For the sauce:
5tbsp dry cider
5tbsp soy sauce
1 heaped tbsp tomato puree
1 heaped tsp ground ginger
1 heaped tsp mustard powder
1 large clove garlic, crushed
1 tbsp soft brown sugar

1. Pre-heat the oven to gas mark 6 (200c).

2. Pat the chicken joints with kitchen paper. Then rub each joint all over with olive oil and season with freshly milled pepper (but no salt because of the sauce) and place in a shallow roasting tin, tucking the chopped onion in amongst them and sprinkling them with a few drops of oil. Place the tin on the highest shelf of the oven and let them cook for about 30 mins.

3. Make up the barbecue sauce simply by whisking all the sauce ingredients together with a fork until blended thoroughly.

4. When the chicken has been cooking for 30 minutes, pour off any excess oil from the roasting tin, then pour the barbecue sauce over the chicken and cook for a further 25 minutes, basting frequently. Serve with brown rice and a salad.

("Complete Cookery Course" Delia Smith 1978)

Panzanella

Serves 4

700g large, very ripe tomatoes
4 tbsp extra virgin olive oil
2tbsp cider vinegar
300-400g slightly stale sourdough, ciabatta or good country bread
60g Kalamata olives
1 small cucumber, peeled, desseeded and cut into thick half moons
1 small red onion, halved and finely sliced
350g cherry tomatoes, halved
1tbsp baby capers, drained & rinsed
handful of basil leaves, torn
Salt & freshly ground black pepper

1. Put the larger, riper tomatoes into a large bowl and crush them with your hands. Tip them into a sieve over a bowl and rub through. Discard the skin and pips. Add the olive oil, cider vinegar and plenty of salt and pepper to the tomato juice.

2. Tear the bread into bite-sized chunks, put into a large bowl and pour over the tomatoey dressing. Add the olives, cucumber, red onion, cherry tomatoes, capers and basil and season well with salt and pepper. Toss everything together well with your hands.

3. If you can, leave the salad to stand for 20 minutes or so to allow the flavours to develop, then toss one more time and leave for a few minutes before serving.

("Veg" Hugh Fearnley-Whittingstall 2011)

Curried squash, lentil & coconut soup

Serves 6

1tbsp olive oil
1 butternut squash, peeled, deseeded and diced
200g carrots, diced
1tbsp curry powder (containing turmeric)
100g red lentils
700ml vegetable stock
1 can reduced fat coconut milk
coriander & naan bread to serve

1. heat the oil in a large saucepan, add the squash and carrot, sizzle for 1 min, then stir in the curry powder and cook for 1 min more. Tip in the lentils, the vegetable stock and coconut milk and give everything a good stir. Bring to the boil, then turn the heat down and simmer for 15-18 mins until everything is tender.

2. Using a hand blender or in a food processor, blitz until as smooth as you like. Season and serve scattered with roughly chopped coriander and some naan bread alongside.

Nutrition per serving:
178kcals, protein 6g, carbs 22g, fat 7g, sat fat 5g, fibre 4g, sugar 9g, salt 0.4g

(BBC Goodfood - March 2012)

Pan fried red snapper with lemon & dill lentils

Serves 2

100g Puy lentils
1 small onion, finely chopped
1 carrot, finely chopped
1 celery stick, finely chopped
300ml vegetable stock
1 rounded tbsp half fat creme fraiche
2tbsp chopped dill
zest 1/2 lemon
2 Red snapper fillets
1tbsp vegetable oil
50g Baby spinach leaves
Salt & freshly ground black pepper

1. Tip the lentils into a pan with the onion, carrot and celery. Pour in the stock and bring to the boil. Give it a stir, then reduce the heat, cover and simmer for 20-25 mins, until the lentils are tender.

2. Mix together the creme fraiche, half the dill and the lemon zest, adding a little seasoning.

3. Slash the skin of the fish fillets and season with salt and freshly ground black pepper before pan frying in a little oil.

4. When the lentils are cooked, stir in the spinach until the leaves are barely wilted, then stir in the creme fraiche mixture. Divide between two warmed plates and top with the snapper. Scatter over the remaining dill and serve.

Nutrition per serving:
288KCals, protein 33g, carbs 30g, fat 4g, sat fat 1g, fibre 7g, sugar 7g, salt 2.5g

(Adapted from BBC GoodFood March 2012)

Pan-Fried Partridge with a Delicate Pearl Barley, Pea and Lettuce Stew

Ingredients:

200g pearl barley

Olive oil

1 red onion, peeled and finely chopped

Sea salt and freshly ground black pepper

200g frozen peas

2 cups good chicken or vegetable stock

1 heaped tablespoon all-purpose flour

2 tablespoons butter

2 partridges, washed and patted dry, broken into legs and breasts

100g thick bacon or pancetta, rind removed, cut into pieces

A few sprigs fresh thyme, leaves picked and chopped

A handful romaine lettuce leaves, washed and spun dry

A handful rocket, washed and spun dry

Serves 2

Prep time

Cook time

1. Cook the pearl barley in boiling, salted water for about 50 minutes, or until tender but still with a little bite, then drain and leave to steam dry.

2. Next, heat a glug of olive oil in a frying pan and add the onion and a pinch of salt. Cook slowly on a low heat for about 10 minutes, without coloring too much. Add the barley and the peas. Cover with the stock and bring to the boil. Simmer for 10 minutes, stirring every now and then.

3. On a board, mash the flour and butter together with a fork until you have a paste. This is called a "beurre manie" and it's a great way of thickening stews or sauces without having to stir the flour in directly, which could give you lumps. Stir half of the paste into the peas and barley and continue to simmer until the liquid begins to thicken. If, after 5 minutes, it's not thick enough, add some more of your beurre manie. What you want to achieve is a silky smooth broth. Continue to simmer for another 10 minutes, adding a little extra stock if it gets too dry, while you cook your partridges.

4. Put some olive oil into another frying pan. Season the partridge legs with salt and pepper and add them to the pan. (The legs go in first because they're tougher than the breasts and need longer to cook.) Shake them about and, after a few minutes, when they're lightly golden, add the bacon bits and stir gently to stop them catching on the bottom. Meanwhile, lay the partridge breasts out, sprinkle over the chopped thyme and press onto both sides with a good pinch of seasoning. When the bacon is lightly golden, push it to 1 side of the pan with the partridge legs and lay the breasts in, skin side down. Cook for 4 minutes, then turn and cook on the other side for a minute to give you crispy skin and moist meat. You can cook them for longer if you like your meat well done.

5. When the breasts are done, taste the barley broth and adjust the seasoning, then stir in the lettuce and rocket - they only need a minute or so to cook. Serve the barley, peas and lettuce with the partridge breasts and legs on top and sprinkle with the bacon pieces. Spoon the broth juices over the top.

(“Jamie at Home” October 2007)

Beetroot gravadlax

Ingredients:

1 (approx 700g) side of salmon, skin on, pinboned

160g rock salt

50g demerara sugar

40g fresh horseradish, peeled and finely grated (or jarred grated horseradish)

300g raw beetroot, peeled and coarsely grated

50ml plain schnapps or vodka

A large bunch of fresh dill, with flowers if you can get them, flowers reserved, leaves finely chopped

1 lemon

Creamy sauce:

200ml soured cream

1–2 heaped tsp wholegrain mustard

Zest and juice of ½ lemon

A small handful of fresh dill, finely chopped

Serves 10

Prep time 15-20 mins (plus 48 hours in the fridge)

Cook time 0 mins

1. Place the salmon on a large tray, skin-side down, and spoon the rock salt evenly all over the fish – this will draw the moisture out and make it dense and firm enough to carve. Scatter over the sugar to give some sweetness, then spread the grated horseradish and beets all over the salmon so that the flesh is completely covered. Gently pat it down with your hands (you might want to put on rubber gloves to prevent your hands from getting stained). Drizzle over the schnapps, then sprinkle over all your chopped dill and a few dill flowers if you have them.

2. Finely grate over the zest of your lemon, then cover the tray of salmon tightly with cling film. Pop a weight on top to help pack everything down (another tray and a few tin cans usually do the trick), then put it into the fridge for 48 hours.

3. After 2 days, unwrap the fish and hold the fillet down while you pour away the juices from the tray. Use your hands to push away all the toppings (this can be really messy, so again you might want to wear rubber gloves and push the toppings straight into a plastic bag). Wipe everything off, then pat the fillet dry with kitchen paper.

4. Skin-side down, starting at the tail end, carefully cut under the fillet with a really long sharp knife, separating the skin from the fillet. With long rocking motions, angle the knife down slightly towards the skin and carve along the length of the fillet to remove the skin. Trim off any brown bits of fish from underneath, then flip it back over. (If you need more guidance, go to jamieoliver.com/how-to.) Slice what you need as thinly as you can and arrange on a board or plate for serving. Wrap the rest of the salmon fillet in cling film and it will stay happily in your fridge for 2 weeks.

5. Mix all your sauce ingredients together. Have a taste, season with sea salt and black pepper, and add a bit more dill or lemon juice if it needs it. Serve the sauce in a bowl next to your gravadlax.

("Jamie Does" 2010)

One-pot fish with black olives & tomatoes

Ingredients:

175g black olives in oil, stones removed

1 large onion, roughly chopped

400g can chopped tomatoes

4 boneless white fish fillets such as Icelandic cod or hoki, each weighing about 175g/6oz

To serve:

chopped parsley

lemon wedges

Serves 4

Prep time 10 mins

Cook time 15-20 mins

Five minutes on the hob, 15 minutes in the oven, this tasty fish dish is one-pot cooking at its best

1. Preheat the oven to fan 180C/conventional 200C/gas 6. Heat 1 tbsp of the oil from the olives in an ovenproof pan. Tip in the onion and stir well, leave to cook for a minute or two and then give it another good stir. Add the tomatoes and some salt and pepper. Bring to the boil, then add the olives.

2. Put the fish, skin side down, onto the sauce and drizzle over a splash more oil from the olive jar. Bake, uncovered, for 15 minutes until the fish is cooked. Sprinkle with chopped parsley and serve straight from the pan, with lemon wedges for squeezing over.

Nutrition per serving:

223 kcalories, protein 34g, carbohydrate 7g, fat 6 g, saturated fat 1g, fibre 3g, salt 3.05 g

(Recipe from Good Food magazine, June 2004)

Sausage, apple & leek pie

Ingredients:

8 pork sausages

3 leeks, sliced

1 apple, peeled and sliced

1 tbsp plain flour

1 tbsp grainy mustard

200ml stock

375g pack ready-rolled shortcrust pastry

1 egg, beaten

Quicker to make than a traditional pie, and easy on the purse too

Serves 6

Prep time 10 mins

Cook time 45 mins

1. Heat oven to 200C/180C fan/gas 6. Fry the sausages in a large frying pan until browned all over, remove and set aside. Remove most of the fat left in the pan, then add leeks and soften for 8-10 mins. Add the peeled apple slices and cook for 1 min more. Stir in the flour, followed by the mustard. Pour over the stock and bubble for 2 mins to make a sauce.

2. Chop the sausages into chunks and stir into the pan. Then, tip everything into a large ovenproof dish. Top with the pastry, trimming off any excess and glaze with the egg. Bake for 25 mins until golden.

Nutrition per serving:

567 kcalories, protein 16g, carbohydrate 42g, fat 38 g, saturated fat 13g, fibre 3g, sugar 6g, salt 2.24 g

(Recipe from Good Food magazine, January 2011)

Festive squash jalousie

Ingredients:

1 large butternut squash, chopped into chunks

4 garlic cloves, unpeeled and bashed

sprig rosemary , leaves stripped and chopped

few sprigs thyme , leaves stripped

3 tbsp olive oil

1 onion, chopped

1 large field mushroom, chopped

125g pack cooked chestnuts, broken into large pieces

2 tbsp chopped parsley

1 tbsp chopped sage

250g tub mascarpone

1 tbsp grated Parmesan, Pecorino or vegetarian alternative

pinch freshly grated nutmeg

500g pack puff pastry

1 egg, beaten

Perfect for a veggie Christmas Day centrepiece, this easy pie tastes great with all the traditional trimmings

Serves 6

Prep time 30 mins

Cook time 1hr 30 mins

1. Heat oven to 200C/180C fan/gas 6. Toss the squash in a roasting tin with the garlic, rosemary and thyme leaves. Drizzle with 2 tbsp oil and season well. Roast for 40 mins or until soft and starting to brown. Remove and squeeze the garlic out of its skin, mash and gently mix with the squash, than set aside to cool.

2. Heat remaining oil in a small pan and fry the onion until soft and lightly golden. Add the mushroom and fry for 3-4 mins more. Remove from heat and set aside. In a large bowl, mix the chestnuts, herbs, cheese, and nutmeg. Stir in mushrooms and squash mixture, taking care not to break up the squash too much. Season well.

3. Roll a third of the pastry into a rectangle measuring 12 x 30cm. Place on a baking tray and pierce all over with a fork, brush with beaten egg and bake for 10 mins until lightly golden and slightly risen.

4. Roll out the remaining two-thirds to a rectangle slightly larger than the base then, using a sharp knife, slash diagonally. Pile the filling onto the partly-cooked base leaving a 1cm border. Brush the border with a little beaten egg and carefully lay the uncooked pastry on top, pressing down the edges to seal. Glaze top with a little more egg and bake for 30-35 mins until the pastry is golden, risen and cooked through.

Nutrition per serving:

694 kcalories, protein 10g, carbohydrate 50g, fat 52 g, saturated fat 25g, fibre 5g, sugar 12g, salt 1.04 g

(Recipe from Good Food magazine, January 2011)

Easy white bread

Ingredients:

500g strong white flour , plus extra for dusting

2 tsp salt

7g sachet fast-action yeast

3 tbsp olive oil

300ml water

A great recipe for an electric breadmaker - or do it the traditional way

Makes 1 loaf

Prep time 20 mins

Cook time 25-30 mins plus 2 hours proving

1. Mix the flour, salt and yeast in a large bowl. Make a well in the centre, then add the oil and water, and mix well. If the dough seems a little stiff, add 1-2 tbsp water, mix well then tip onto a lightly floured work surface and knead. Once the dough is satin-smooth, place it in a lightly oiled bowl. Leave to rise for 1 hour until doubled in size or place in the fridge overnight.

2. Line a baking tray with baking parchment. Knock back the dough, then gently mould the dough into a ball. Place it on the baking parchment to prove for a further hour until doubled in size.

3. Heat oven to 220C/fan 200C/gas 7. Dust the loaf with flour and cut a cross about 6cm long into the top of the loaf with a sharp knife. Bake for 25-30 mins until golden brown and the loaf sounds hollow when tapped underneath. Cool on a wire rack.

Nutrition per serving:

204 kcalories, protein 6g, carbohydrate 38g, fat 4 g, saturated fat 1g, fibre 2g, salt 1 g

(Recipe from Good Food magazine, October 2005)

Spiced potted crab

Ingredients:

300g prepared crab, fresh or frozen (defrosted)

175g butter

1 red chilli, deseeded and finely chopped

juice 1 lemon

½ tsp freshly grated nutmeg

1 bay leaf

18-20 large cooked prawns in their shells, bunch radishes, toasted rustic bread such as sourdough, to serve

A great get-ahead starter for the summer which can be made up to two days in advance

Serves 6

Prep time 20 mins

Cook time 5 mins

1. Tip the crab into a bowl and check for any pieces of shell. Melt 100g of the butter and add half the chilli, the lemon juice, nutmeg and salt. Add to the crab and mix well. Pack into a bowl or jar, pressing down lightly.

2. Melt the remaining butter. When it is foaming, remove from the heat. When the foam has died down, carefully skim off any scum that is on the surface with a teaspoon, then pour the clear butter over the crab, leaving behind any milky sediment. Scatter over the remaining chilli and put a bay leaf in the centre.

3. Leave to set in the fridge for about 1 hr. Serve on a board with the prawns and radishes, with toasted rustic bread.

Nutrition per serving:

283 kcalories, protein 10g, carbohydrate 1g, fat 27 g, saturated fat 16g, fibre 0g, salt 0.89 g

(Recipe from Good Food magazine, June 2011)

Honey & vanilla madeleines

Ingredients:

100g plain flour , plus extra for dusting

100g caster sugar

100g butter , melted

1 whole egg , separated, plus 1 egg white

1 tbsp clear honey

1 tsp vanilla extract

icing sugar , for dusting

Serve alongside an overflowing bowl of summer berries and you'll have the perfect summer pud

Makes 15

Prep time 20 mins

Cook time 10-12 mins

1. Heat oven to 190C/170C fan/gas 5. Butter a 12-hole madeleine mould (use a tiny amount of the melted butter) and dust lightly with flour. You can use tartlet tins if you don't have the a madeleine mould.

2. Mix the flour and sugar in a bowl. Put the butter, egg yolk, honey and vanilla into a separate bowl and whisk with a fork to mix. Whisk the two egg whites until stiff. Fold the butter mixture into the dry ingredients until evenly mixed, then fold in the egg whites in two batches using the whisk.

3. Divide between the prepared moulds and bake for 10-12 mins until golden brown and firm to the touch. Leave to cool in the moulds for a few mins, then turn out and cool on a wire rack. Dust with icing sugar before serving.

Nutrition per serving:

138 kcalories, protein 2g, carbohydrate 17g, fat 8 g, saturated fat 5g, fibre 0g, sugar 10g, salt 0.14 g

(Recipe from Good Food magazine, June 2011)

Spaghetti carbonara

Ingredients:

85g Parmesan

2 eggs, preferably organic

200g frozen peas

350g spaghetti (we used De Cecco)

1 tbsp olive oil

100g lean back bacon, fat removed, bacon chopped into small pieces

2 plump garlic cloves, finely chopped

handful snipped chives

Italian comfort food without the calories, this recipe is rich and creamy, yet just one third of the fat

Serves 4

Prep time 15 mins

Cook time 20 mins

1. Bring a large saucepan of water to a boil with a pinch of salt. Then get everything ready. Grate the cheese and beat the eggs in a bowl with a little pepper. Cook the peas in boiling water for 2-3 mins, drain and set aside.

2. Cook the spaghetti to al dente following pack instructions. While the spaghetti is cooking, heat the oil in a large, deep frying or sauté pan. Fry the bacon for several mins until it starts to go crisp. Stir in the garlic and cook briefly until pale brown. Tip in the peas and if the spaghetti isn't quite ready, keep warm over a very low heat.

3. When the pasta is done, take the pan with the bacon in off the heat. Lift the spaghetti out of its pan with a pair of tongs and drop it into the frying pan with the garlic, bacon and peas. Mix most of the cheese into the eggs, keeping back a handful of cheese for sprinkling over each serving. Quickly pour in the eggs and cheese, lifting and stirring with the tongs so everything mixes well and the spaghetti gets coated. Ladle in some more of the pasta water, enough to coat the spaghetti and create a bit of sauce in the pan.

4. Spoon or twirl the pasta into shallow serving bowls using a long pronged fork. Serve immediately with a sprinkling of the reserved cheese, some snipped chives and a grating of black pepper.

Nutrition per serving:

527 kcalories, protein 29.7g, carbohydrate 70g, fat 16.1 g, saturated fat 6.3g, fibre 5.2g, sugar 4.4g, salt 1.63 g

(Recipe from Good Food magazine, September 2011)

Pumpkin, halloumi & chilli omelette

Ingredients:

2 tbsp olive or rapeseed oil

175g halloumi cheese , sliced

500g pumpkin or butternut squash , diced

2 red chillies , seeded and finely chopped

1 garlic clove , finely chopped

2 tsp cider or balsamic vinegar

small bunch mint , roughly chopped

6 eggs , beaten

Serves 4

Prep time 10 mins

Cook time 30 mins

1. Heat half the oil in a large frying pan. Cook the halloumi for 1-2 mins on each side until golden, remove from the pan and set aside. Add the remaining oil to the pan, then cook the squash for about 10 mins, until soft and starting to colour. Add the chilli and garlic and cook for a further 2 mins. Pour over the vinegar, then put the halloumi back into the pan, scatter over the mint and pour on the eggs. Cook for 5 mins until the base is set.

2. Heat the grill to high. Flash the omelette under the grill for 5 mins until puffed up and golden. Serve immediately or allow to cool and serve cold with a salad if you like.

Nutrition per serving:

339 kcalories, protein 21g, carbohydrate 3g, fat 27 g, saturated fat 10g, fibre 1g, sugar 3g, salt 1.92 g

(Recipe from Good Food magazine, September 2011)

Sausage & bean casserole

Ingredients:

1 tbsp vegetable oil

8 pork sausages

2 celery sticks, chopped

2 carrots, chopped

1 onion, chopped

1 tbsp tomato purée

400g can butter beans

400g can baked beans in tomato sauce

½ small bunch thyme

200ml hot chicken or vegetable stock

2 slices white bread, whizzed to crumbs

Dish up a hearty bowl of comfort on a cold, wintry evening with this simple sausage stew

Serves 4

Prep time 15 mins

Cook time 50 mins

1. Heat half the oil in a large casserole dish, then brown the sausages all over. Remove from the pan and set aside. Add the remaining oil, tip the veg into the dish and fry for 10 mins. Stir in the tomato purée and cook for 1 min more.

2. Heat oven to 200C/180C fan/gas 6. Return the sausages to the pan with the beans, thyme and some seasoning, then pour in the stock and bring to a simmer. Remove from the heat, sprinkle over the breadcrumbs, then bake in the oven for 25-30 mins until the crumbs are golden and the stew is bubbling.

Nutrition per serving:

580 kcalories, protein 25g, carbohydrate 50g, fat 33 g, saturated fat 10g, fibre 10g, sugar 16g, salt 3.85 g

(Recipe from Good Food magazine, October 2011)

Butternut & Nut Butter Soup

Ingredients:

1 butternut squash, about 800g–1kg

 Large knob of unsalted butter

 1 large onion, chopped

 1 small medium-hot chilli, deseeded and chopped, or a pinch of dried chilli flakes

 3cm piece root ginger, grated

 1 large garlic clove, crushed

 1 small garlic clove, chopped

 About 1l chicken or vegetable stock

 227g jar of crunchy or smooth peanut butter

 Juice of 1 lime

 3 tbsp finely chopped coriander

 Sea salt and freshly ground black pepper

To serve:

 Plain yoghurt

 Coriander leaves

 2 tbsp toasted pumpkin seeds or chopped toasted peanuts (optional)

 A little finely chopped chilli (optional)

This might sound like too clever a joke by half, but it's a really good soup. Peanut (or other nut) butter is a very handy way to add richness and nuttiness to a soup. You can use smooth or crunchy peanut butter, depending on whether you want a silky soup or one with a slightly chunkier texture.

Serves 5 – 6

Prep time 10-15 mins

Cook time 20 mins

1. Halve and peel the squash, then scoop out the seeds and cut the flesh into 1cm cubes. Melt the butter in a large saucepan, add the onion and sweat until soft and translucent. Add the chilli, ginger and garlic and cook for another couple of minutes. Add the squash, a sprinkling of salt and a few grinds of pepper. Stir well and cook for 5 minutes.

2. Pour in the stock. Bring to the boil and simmer gently, partially covered, for about 20 minutes, until the squash is soft - you should be able to mash it easily against the side of the pan with the back of a wooden spoon.

3. Whiz in a blender (or use a stick blender to purée it in the pan) until very smooth; you may need to do this in batches. In a bowl, whisk the peanut butter with a ladleful of the hot soup until well blended. Return this mixture to the soup in the pan, stir well and heat through.

4. Remove from the heat, add the lime juice and coriander, then taste and adjust the seasoning with salt and pepper. Serve each portion topped with a dollop of yoghurt and a few coriander leaves. Sprinkle toasted pumpkin seeds or peanuts and/or a little finely chopped chilli on top, if you like.

(River Cottage Everyday October 2010)

Cheat's deep-pan pizza

Ingredients:

500g self-raising flour

1 tbsp baking powder

100g butter , diced

300ml milk

2 tbsp olive oil , plus extra for brushing

1 handful semi-dried tomatoes

2 small courgettes , thickly sliced

½ x 300g jar chargrilled artichokes in oil, drained

125g ball vegetarian mozzarella , drained and diced

50g mature cheddar or vegetarian alternative, grated

½ tsp dried oregano or rosemary

Feed friends quickly with this vegetarian deep-pan pizza, which can also be made ahead and frozen.

Serves 6

Prep time 20 mins

Cook time 30 mins

1. Heat oven to 200C/180C fan/gas 6. Mix the flour, baking powder and ½ tsp salt in a large bowl, then rub in the butter. Add the milk and bring together to make a soft, slightly sticky dough. Brush a 25cm x 36cm baking tray with a little olive oil and press the dough into it, making sure it goes right to the corners.

2. Arrange the tomatoes, courgettes and artichokes over the base. Scatter over the cheeses, drizzle with the remaining oil and sprinkle with the oregano. Season with pepper. Bake for 25 mins until nicely browned. Can be cooled, sliced in the tin and frozen for up to a month. Defrost before wrapping in foil and reheating in a low oven.

Nutrition per serving:

589 kcalories, protein 16.0g, carbohydrate 69.0g, fat 30.0 g, saturated fat 15.0g, fibre 3.0g, sugar 5.0g, salt 2.85 g

(Recipe from Good Food magazine, December 2010)