Chicken in a marinade

Ingredients:

Chicken drumsticks, thighs or wings
2 lemons
2 or more cloves of garlic, crushed
( use as many pieces chicken as you need - 1 clove garlic per person is a guide depending on taste)

Method:

1. Put chicken in ovenproof dish.
2. Pour over marinade and let it stand for a couple of hours in fridge.
3. Preheat oven to 180c, gas 4.
4. When ready cook in oven for about 40 minutes or until chicken is cooked through.
5. Serve with chips, or rice and baked beans or vegetables even salad will be good.

This could also be cooked on a barbeque

Greek Salad

Ingredients:

1 lettuce - chopped

1/3 cup of olive oil

1/2 cucumber - chopped

1/2 red onion thinly sliced

Feta cheese

Olives

Cherry tomatoes

1 tsp oregano (optional)

1 tbsp lemon juice

1 tsp garlic - crushed

Method:

1. Take bowl and mix garic, lemon juice, olive oil and oregano and leave for an hour.

2. Use a large bowl and put in the chopped lettuce, cucumber, tomatoes, onion and feta cheese

3. Now add the olive oil mixture by pouring it evenly over salad.

Chicken Casserole

Ingredients:

4 chicken portions
2 carrots, peeled and chopped
1 tbsp olive oil
1 onion chopped
2 parsnips peeled and chopped
4 potatoes peeled and quartered
450ml chicken stock
2 tsp mixed herbs

Method:

1. Heat the oil and cook the chicken pieces over a high heat for a few minutes, turning to get all sides golden.
2. Remove chicken from the pan to a plate .
3. Cook the onion in the same oil and heat until soft.
4. Add the rest of the ingredients including the chicken to the pan, stir well and bring to a simmer.
5. Put the lid on and leave to simmer on a low heat for one and a half hours.
6. Mash a couple of the pieces of potato down to thicken the gravy a little.
7. Serve immediately.

Pumpkin and Chestnut Soup

Ingredients:

1 large pumpkin
3pints vegetable stock
100g chestnuts chopped
40g butter diced
half tsp ground allspice
Salt and freshly ground black pepper

Method:

1. Slice the top off the pumpkin and scoop out all the seeds.
2. Carefully remove most of the flesh with a spoon, leaving a thickness of about 4cm.
3. Chop the chestnuts.
4. Chop the flesh and place in a pan with the chestnuts, stock, spice and seasoning.
5. Bring to the boil then simmer for 20 minutes or until vegetables are tender.
6. Process until smooth, to get a smooth texture,push through a sieve.
7. Check the seasoning.
8. Before serving reheat soup until nearly boiling then whisk in the butter until completely incorporated.
9. Pour into bowls and serve.
10. Soup can be freezed but without the butter.

Lemon Ricotta Cake

Ingredients:

125g digestive biscuits,crushed
1 tbsp of cinnamon
150g low-fat natural yoghurt
50g brown sugar
3 egg whites
1 tbsp of melted butter
75g icing sugar
500g ricotta cheese
2 large eggs
2 tbsp plain flour
½ grated zest and juice of lemon
300g mixed berries
1tsp vanilla extract
150g low-fat fromage frais

Method:

1. Preheat the oven to 190.C. Gas mark 5.
2. Mix the crushed biscuits with the sugar, cinnamon and melted butter.
3. In a separate bowl, whisk 1 egg until frothy and fold into the biscuit mixture.
4. Press into the bottom of a 23 cm spring-form tin and bake for 7-10 minutes until lightly browned.
5. Cool
6. Put the ricotta and whole eggs in a bowl and then blend until smooth.
7. Add the icing sugar, yoghurt, lemon zest and juice, flour and vanilla extract.
8. In a separate bowl, beat the remaining egg whites until they form peaks, and then fold into the cheese mixture.
9. Spread over the biscuit base and bake for 50-55 minutes.
10. Run a knife around the edge of the cake to loosen.
11. Cool.
12. Remove the tin’s sides, cover and chill for at least 2 hours.
13. Serve cut into slices with fromage frais and fresh berries,dusted with icing sugar.

Mediterranean Roast

Ingredients:

Chicken drumsticks and/or thighs
1 tin tomatoes
2 or 3 mixed peppers (chopped)
1 or 2 cloves of garlic (crushed or chopped)
1 onion (chopped)
Potatoes (cubed)

Method:

1. Par boil the potatoes (approx 10 mins).
2. Put all the ingredients into a baking tray/pyrex dish with some olive oil and put in the oven for about an hour on a medium heat (180 ºC/Gas 4).
3. Serve while hot.

Sausage casserole

Ingredients:

Sunflower oil spray

1 Red onion, peeled and cut into 8 wedges

150g Carrots, peeled and cut into batons

400g pack reduced fat pork sausages

1 leek, sliced

450ml beeg stock

2tbsp plain flour

200g runner beans sliced

Dash Worcestershire sauce

100g frozen peas

Freshly ground black pepper

Method:

1. Spray a thin coating of the sunflower oil spray on the bottom of a flameproof casserole and add the sausages.

2. Cook for 3-4 minutes, until browned all over.

3. Remove from the pan and set aside.

4. Add another thin coating of spray to the pan and tip in the onion, leek and carrots.

5. Cook for 3-4 minutes, stirring occasionally.

6. Sprinkle over the flour, then gradually add the stock, mixing well.

7. Return the sausages to the pan.

8. Stir in the Worcestershire sauce and some black pepper, cover and simmer for 15 minutes.

9. Add the beans and peas and simmer gently for 5 minutes

Chinese chicken stir fry

Ingredients:

300g skinless breast fillets

About 10 Broccoli floret

350gm Chinese stir fry vegetables

Crushed garlic

1 Punnet of mushrooms

fresh coriander

Method:

1. Spray a thin coating of sunflower oil on the bottom of a large frying pan.

2. Cut chicken breast fillets into 2cm wide strips.

3. Add to the pan and cook for 4 minutes, until golden.

4. Meanwhile, cook the broccoli florets in boiling water for 4 minutes, then drain and set aside.

5. Add the crushed garlic clove.

6. Add Chinese stir fry vegetables with mushrooms and coriander and stir fry for 4 minutes.

7. Add the broccoli and heat through for 1 minute.

8. You can serve this as is or on rice or pasta.

Salmon fillet

Ingredients:

250g farmed salmon fillet (4 pack)

200g mange-tout

400g carrots

some new potatoes

Method:

1. Preheat the oven to 190C/Gas 5.2.

2. Place the salmon fillets on a non-stick baking tray and roast for 20 minutes, until the flesh is opaque and cooked through.

3. Cook the new potatoes in a pan of boiling water for 12-15 minutes, until tender.

4. Peel and cut the carrots into batons and cook in a separate pan of boiling water for 10 minutes, until tender.

5. Bring a small pan of boiling water to the boil and cook the mange tout for 2 minutes.

6. Drain all the vegetables and serve with the salmon fillets.

Spicy Bean and Sweet Potato Stew

Ingredients:

450ml vegetable stock

200gm can sweatcorn kernels

400gm can black-eyed beans

25gm jalapeno peppers, chopped

300g sweet potatoes

1tbsp extra-virgin olive oil

1 onion, finely chopped

1 red pepper, finely diced

1tbsp ground cumin

1tbsp ground coriander

Pinch crushed chilli flakes

400g can kidney beans

400g can chopped tomatoes

3tbsp runny honey

3tbsp white wine vinegar

150ml Tesco Healthy Living Creme Fraiche

2tbsp chopped coriander

Juice and zest of 1 lime

100g plain, unsalted corn chips

Method:

1. Carefully chop the sweet potato into 1cm (½in) cubes.

2. Next pour the extra virgin olive oil into a large, flameproof casserole dish and heat.

3. Add the onion and sauté for 2-3 minutes.

4. Then stir in the sweet potato, red pepper, jalapenos, cumin, coriander and chilli and saute for A further 3-4 minutes.

5. Add the remaining stew ingredients and simmer uncovered for 20-30 minutes.

6. Cover, then simmer for a further 35-40 minutes.

7. While the stew is cooking, combine the creme fraiche, coriander, lime juice and zest and refrigerate until ready to serve.

8. Using a ladle divide the stew between individual bowls and then top with a dollop of the creme fraiche mixture.

9. Serve with the corn chips.

Mango and Banana Smoothie

Ingredients:

1 Large ripe mango, stoned peeled and sliced

1 Lime (juice and grated zest)

1 large ripe banana, peeled and roughly chopped

200ml orange juice, or more to taste

Method:

1. Place all ingredients in a blender.

2. Blend until smooth, adding more orange juice if required to obtain the desired consistency.

3. Pour into glasses and serve immediately.

Chicken Jalfrezi

Ingredients:

250g skinless breast fillets

1 small onion chopped

1 red pepper deseeded and chopped

450g jalfrezi cooking sauce

2 naan bread

Method:

1. Spray a thin coating of sunflower oil spray on the bottom of a large saucepan.

2. Add the small chopped onion and fry for 3-4 minutes until softened.

3. Add the chicken breast fillets, cut into bite sized pieces and fry for 3-4 minutes, until browned.

4. Add the red pepper and cook for 2 minutes.

5. Pour in the healthy living jalfrezi cook in sauce and stir.

6. Cover and simmer gently for 20 minutes.

7. Meanwhile, heat the naan breads according to the instructions on the pack, serve with the chicken jalfrezi.

(Jalfrezi is a sauce that can be bought in jars in supermarkets- it`s a type of Indian curry

that you marinade meat, veggies or fish in.)

Mediterranean Lamb and Chickpea Stew

Ingredients:

1kg boned leg of lamb

1tbsp olive oil

1 onion, finely sliced

10-12 garlic cloves, skin on

400g can chopped tomatoes

400g can chickpeas, drained

3-4 sprigs thyme

300ml lamb or vegetable stock

50g pitted black olives

2tsp anchovy puree

Method:

1. Heat the oven to 180ºC/160ºC fan/Gas 4.

2. Season the lamb first, then heat the oil in a large, flameproof casserole dish and brown the lamb on all sides.

3. Reduce the heat and add the onion to the pan. Saute until golden.

4. Stir in the garlic cloves, tomatoes, chickpeas, thyme, and half the stock and bring to a gentle simmer.

5. Cover and place in the oven for 2 hours, stirring occasionally.

6. Add more of the stock if necessary.

7. After 1 hour add the olives and anchovy puree.

8. Remove the lamb and slice before serving.

9. Serve with the cooking sauce on the side.

Mushroom and Lentil Stew

Ingredients:

20g dried porcini mushrooms
1tbsp olive oil
1 onion, finely chopped
2 garlic cloves, finely chopped
1½tbsp chopped fresh rosemary
1tsp dried chilli flakes (optional)
2tbsp tomato puree
200g green or puy lentils, rinsed
400g can chopped tomatoes
1litre vegetable stock
2 portobello mushrooms, each cut into 12 wedges
125g pack oyster mushrooms
2tbsp freshly chopped flat leaf parsley
300g tender stem broccoli

Method:

1. Soak the porcini in 100ml warm water for 15 minutes
2. Drain the porcini, reserving the liquid, and roughly chop.
3. Heat the oil in a heavy-based saucepan. Saute the onion for 3 minutes.
4. Add the garlic, rosemary, chilli, tomato purée and porcini and stir to combine.
5. Add the lentils and stir before adding the tomatoes, reserved porcini liquid and stock.
6. Boil uncovered for 10 minutes.
7. Stir in the portabello and oyster mushrooms.
8. Reduce the heat, cover and simmer for a further 25-30 minutes.
9. Season, then stir in the parsley.
10. Place the broccoli on top of the lentil mixture.
11. Cover and leave until cooked.
12. Serve immediately

Frozen Berry Yoghurt Shake

Ingredients:

100g frozen fruits of the forest mix

100g yoghurt

200ml Orange juice

1tbsp clear honey

Method:

1. Place all the ingredients in a smoothie maker or food processor and blend until smooth.

2. Pour into a glass and serve chilled

Courgette, Aubergine, Mint and Feta Salad

Ingredients:

1 large aubergine, sliced thinly lengthways

3 courgettes, sliced thinly lengthways

4tbsp olive oil

2 garlic cloves, crushed

½ pack fresh mint, roughly chopped

Salt and freshly ground black pepper

100g feta cheese

Method:

1. Barbecue or grill all of the sliced vegetables over a medium heat for 8–10 minutes, turning halfway through the cooking. You might find that you have to do this in batches.

2. Meanwhile, place the olive oil, garlic and mint in a large bowl and season with plenty of salt and freshly ground black pepper.

3. As you remove the vegetables from the grill, place them immediately in the flavoured oil to cool. Stir the vegetables occasionally to combine the flavours thoroughly.

4. Just before serving, transfer the salad to a large serving platter and roughly crumble over the feta cheese.

Chickpea Salad with peppers and tomatoes

Ingredients:

250g canned chickpeas, drained and washed
2 medium vine ripened tomatoes
1 red pepper, thinly sliced
1tbsp of each finely chopped fresh mint
2tbsp extra virgin olive oil
2tbsp lemon juice
2tbsp sugar
2tbsp mustard powder
2tbsp sea salt
1tbsp of each finely chopped fresh coriander
1tbsp of each finely chopped fresh parsley

Method:

1. Put the chickpeas in a serving bowl.
2. Half the tomatoes scoop out the pips and chop the flesh
and add to the chickpeas together with the red pepper
and fresh herbs.
3. Combine the olive oil with the remaining ingredients and pour over the chickpea salad.
4. Toss and serve

Beetroot, Feta and Walnut Salad.

Ingredients:

4 vacuum-packed beetroots

2tsp walnut oil

1tsp white wine vinegar

½tsp grain mustard

100g green beans

1 bag of mixed salad leaves

50g feta cheese

25g toasted walnuts

Method:

1. Cut the beetroots into quarters and toss them in the walnut oil,

white wine vinegar and grain mustard. Set aside.

2. Boil or steam green beans for around 4 minutes, then toss into

a bag of mixed salad leaves.

3. Arrange on 2 plates, add slices of the beetroot and crumble over the feta cheese and toasted walnuts.

Vegetable Soup with Pasta

Ingredients:

2tbsp olive oil
1 onion, chopped
1 garlic clove, crushed
1 red pepper, chopped
1litre vegetable stock
400g tin chopped tomatoes
2 large carrots, chopped
125g cauliflower
2 medium potatoes, peeled and cubed
75g small pasta shapes
125g frozen peas
Salt and freshly ground black pepper

Method:

1. Sauté onion, garlic and red pepper in the olive oil for 5 minutes.
2. Add all the other vegetables, except peas, and cook for 2 minutes more.
3. Add the vegetable stock, bring to the boil and simmer for 20 minutes.
4. Add pasta shapes and frozen peas 10 minutes before the end of cooking time.
5. Season and serve.

Chestnut and Celeriac Soup

Ingredients:

1 leek, chopped

1 carrot, chopped

1tbsp vegetable oil

1½litre vegetable stock

1 celeriac, chopped

½tsp dried thyme

435g chestnut purée

freshly ground black pepper

créme fraiche and chives to serve

celeriac chips to serve (optional)

Method:

1. In a large saucepan, fry the leek and carrot in the oil over

a medium heat until the leek is softened.

2. Add the rest of the ingredients to the pan and bring to a simmer.

3. Cover and cook for about 25 minutes until the vegetables are tender

4. Allow the soup to cool, then purèe in batches in a liquidiser goblet.

5. Return the soup to the pan and reheat.

6. Serve the soup in bowls with a dollop of crème fraîche and chives if wished.

Rich Bean and Vegetable Stew

Ingredients:

125g dried porcini mushrooms

700ml vegetable stock

1tbsp olive oil

225g large open mushrooms

2 carrots, cubed

1 large potato, cubed

225g fine green beans, chopped

1tsp dried thyme

½ dried sage

2 cloves garlic, crushed

300ml red wine Seasoning

225g frozen broad beans

300g can cannellini beans, drained and rinsed

225g can flageolet beans, drained and rinsed

Method:

1. Cover the porcini mushrooms with the hot vegetable stock and soak for 20 minutes.

2. Meanwhile heat the oil in a large pan add the mushrooms, carrots, potato and green beans and gently fry for 3 to 4 minutes.

3. Add the thyme, sage and garlic and the porcini mushrooms with their soaking liquid, and the red wine.

4. Bring to the boil, then simmer uncovered for 20 minutes until the vegetables are tender.

5. Stir in all the beans and then cook for a further 10 minutes.

Natal Red Kidney Bean Curry

Ingredients:

255g dried red kidney beans
3tbsp vegetable oil
3 whole, dried, hot red chillies
½tsp whole brown mustard seeds
½tsp whole cumin seeds
A generous pinch of ground Asafetida
15 fresh curry leaves, if available
3 medium tomatoes, grated on the coarsest part of the grater
¼tsp ground turmeric
1tsp ground coriander
1tsp ground cumin
2 fresh, hot green chillies, finely chopped
1clove garlic, peeled and crushed
1tsp peeled fresh ginger grated to a pulp
1tsp sugar
1½tsp salt

Method:

1. Cover the beans generously in water and leave to soak overnight.
2. Drain the next day, put in a medium-large pan, add 1½ltr/2½pts water, and bring to the boil. 3. Partially cover with a lid, reduce the heat to low, and cook gently for 2-2½ hours or until the beans are tender.
4. Meanwhile, pour the oil into a medium pan and set over a medium-high heat.
5. When the oil is hot, put in the red chillies, mustard seeds, cumin seeds and asafetida.
6. As soon as the mustard seeds begin to pop, add the curry leaves and tomatoes.
7. Stir once, then add the turmeric, coriander, cumin, green chillies, garlic, ginger, sugar and salt.
8. Stir and bring to the boil.
9. Reduce the heat to low and simmer gently for 5 minutes.
10. When the beans are tender, pour the spiced tomato mixture into the pan with the beans.
11. Bring to a simmer, and cook, uncovered, on a very low heat, for 20 minutes.

Green Risotto with Broad Beans and Asparagus

Ingredients:

225g bag young leaf spinach

100g bag rocket

20g pack fresh flat leaf parsley

1litre vegetable or chicken stock

3tbsp extra virgin olive oil

1 knob of butter

3 shallots, peeled and finely sliced

1 clove garlic, peeled and finely chopped

300g Arborio risotto rice

200ml white wine

250g bunch asparagus

150g podded and skinned broad beans

4tbsp freshly grated parmesan, plus extra to serve

Salt and freshly ground black pepper

Method:

1. Wash the spinach in cold water and briefly cook in a large sauté pan until just wilted.

2. Tip into the food processor, add the rocket and flat leaf parsley leaves.

3. Pulse until roughly chopped, set aside.

4. Bring the stock to the boil in a saucepan and reduce the heat to a gentle simmer.

5. Heat the butter and olive oil in a large, deep sauté pan over a medium heat.

6. Add the shallots and garlic and cook for 2-3 minutes.

7. Add the rice, stir to coat well and cook for another minute until the rice turns translucent

8. Add the white wine and, stirring constantly, bubble over a medium heat until almost all of the liquid has been absorbed.

9. Lower the heat slightly and add the hot stock a ladle ful at a time, stirring several times after each addition.

10. Wait until the stock has been absorbed before adding more.

11. Continue like this until three quarters of the stock has been added to the rice.

12. Meanwhile, trim the asparagus and cut into 2cm lengths.

13. Blanch the asparagus and broad beans in boiling salted water for 2 minutes and drain.

14. Add the spinach mixture, asparagus and broad beans to the risotto and continue to cook,adding the last of the hot stock until risotto is creamy and the rice has a slight 'bite'.

15. Stir in the freshly grated parmesan, season.

16. Serve immediately.

Field mushroom tortilla

Ingredients:

20g butter

2tbsp olive oil

3 cooked potatoes, diced

200g flat field mushrooms

1 garlic clove, peeled and crushed

125g young spinach

4 eggs

100ml milk

freshly ground black pepper

Method:

1. Heat butter and olive oil in a frying pan,

2. Add potatoes and brown on all sides.

3. Transfer to a plate,

4. Then cook mushrooms on both sides for 5 minutes,

adding a little more oil or butter if needed.

5. Transfer to a plate and return potatoes to the pan.

6. Sprinkle in the garlic, then add the mushrooms and spinach.

7. Mix the eggs and milk together, season with pepper and pour into the pan.

8. Cover and cook gently for 5 minutes.

9. Grill tortilla under medium heat for 6-8 minutes until golden on top.

10. Check egg is set.

11. Serve hot or cold.

Fusilli with Roasted Peppers and Sun Dried Tomatoes

Ingredients:

1 large red pepper

1 large yellow pepper

1tbsp olive oil

2 shallots, finely chopped

1 clove garlic, crushed

1tsp crushed dried chilles

100ml vegetable stock

125g sundried tomatoes, drained and chopped

2tbsp balsamic vinegar

350g dried fusilli

Method:

1. Preheat the oven to 230’c/450’f/Gas 8.

2. Place the peppers in an oven proof dish and

cook for 30 minutes or until soft.

3. Leave to cool for 10 minutes, then remove

the skins, deseed and chop.

4. Heat the oil in a heavy based saucepan add the

shallots and cook until softened.

5. Add the garlic, chillies and 2tbsp of stock and cook

for 5 minutes, then add the peppers and sundried

tomatoes and cook for a further 10 minutes adding

the rest of the stock.

6. Add the vinegar and cook for another minute.

7. Cook the pasta according to the packet instructions.

8. Drain and then mix with the sauce.

Mixed Fruit Compote with Yoghurt

Ingredients:

225g fresh rhubarb, chopped

50g soft unrefined light brown sugar

400g dried fruits mix for example apricots,

apples, pears, prunes

100g low fat yoghurt

Method:

1. Pre heat the oven to 180c/350F/Gas 4

2. Place the Rhubarb in a saucepan with the sugar and 300ml of water.

3. Simmer for 5 minutes or until the Rhubarb starts to soften.

4. Place the dried fruit in an ovenproof dish,

add the Rhubarb and its cooking liquid and gently stir

5. Cover the dish and bake for 20 to 25 minutes until the fruit has softened.

6. Serve warm or chilled with a dollop of Yoghurt.

Pear, Banana, Oat and Honey Breakfast Smoothie

Ingredients:

1 ripe juicy pear, cored

1 ripe banana, peeled

30g Porridge Oats

1tbsp clear honey

110g low fat natural yoghurt

250ml apple juice

Handful of ice cubes

Method:

1. Place all the ingredients in a smoothie maker or

food processor and blend till smooth.

2. Serve chilled in a tall glass.

Spiced Brown Rice with Beans and Almonds

Ingredients:

100g dried aduki beans (or black eyed peas),

soaked overnight

1tsp vegetable oil

400g basmati brown rice

½tsp fennel seeds

¼tsp ground cinnamon

½tsp ground coriander

50g blanched almonds, toasted and roughly chopped

10g fresh mint, leaves only, roughly chopped

Method:

1. Soak the beans overnight in a large bowl of cold water.

2. Drain then cook in a pan of boiling water for 1½ hours, or until tender.

3. Drain.

4. When there are 20 minutes to go for the beans, start the rice.

5. Heat the oil in a heavy based pan with a tight fitting lid.

6. Add brown rice and spices and cook, stirring over a medium heat for 1 minute.

7. Pour in enough water from the kettle to submerge the rice in two fingers widths of liquid then season lighlty with salt.

8. Bring the pan to the boil, cover with a lid and cook over a very low heat for 8 minutes.

9. Remove from the heat and leave to stand, covered, for 10 minutes.

10. Fluff up the rice with a fork then fold in the beans, almonds and fresh mint.

11. Serve immediately.

Creamy Apple, Lemon and Honey Muesli

Ingredients:

225g porridge oats
300ml cold water
100ml apple juice
225ml natural yoghurt
3tbsp clear honey
Zest of 1 lemon
2 dessert apples, peeled and grated
Generous handful of frozen raspberries – defrosted overnight
Handful of toasted almonds

Method:
1. Mix the oats, water and fruit juice together in a bowl.
2. Cover and leave in the fridge overnight.
3. In the morning, stir in the yoghurt, honey, lemon zest and grated apples
4. Top with the raspberries and almonds.
5. The fruit can be changed to your favourite fruit.

Berry and Cranberry Smoothies

Ingredients:

500g frozen mixed berries
450ml cranberry juice

Method:

1. Using a hand held blender or a food processor, blend the frozen berries and juice together until smooth.