Quick soup
easy
You will need…

Onion
Carrot
Garlic
Ripe tomatoes
Tin chopped tomatoes
Veg stock
Black pepper
Put everything into a pan, cook, blend and serve.

Sometimes after blending I add pre-cooked rice and veg to make it a little more filling..
Macaroni Cheese
easy
You will need…
Severs 4

½ lb macaroni
As many mushrooms, cherry tomatoes, and garlic cloves as you like
Onion
¼ lb cheese grated
½ pt milk
1 table spoon corn flour
Black pepper
3 table spoons of yogurt
Put the oven on gas 5
Cook the macaroni, chop the onion, peel the garlic (leave whole) and slice the mushrooms.

Mix the veg and pasta together and put in an oven proof dish

Mix the corn flour with a little of the milk, put the rest of the milk on to warm, then add the corn flour, black pepper, yogurt and half of the cheese. Cook until it starts to thicken.

Pour over the pasta and veg and cover with the remaining cheese. Bake for 45 minutes or until set.

Serve.
Fish burger
easy
You will need…
Raw prawns
Salmon
Spring onions
Black pepper
Cappers
Red onion
Oil
One tablespoon Mayo
Three tablespoons Yogurt
Gherkins

Place the first three ingredients in a food processor and blend. Chill.

Cut up the cappers, gherkins and dice the onion, mix with the mayo and yogurt

Make the fish into burgers and spray with oil, grill for 5 minutes each side.

Eat with chips, salad, a bun what ever you like.
Coq au vin
easy
You will need…

1 chicken Brest for each person (this recipe serves 4)
8 shallots peeled and halved
1 bulb of garlic peeled and sliced
6oz mushroom sliced
Hand full of baby carrots scrubbed
2 sticks celery chopped
Oil
8lfoz red wine
14lfoz veg stock
1tbsp dried thyme
Black pepper
1 teaspoon corn flour

Cook the chicken in the oil for a few minutes.

Mix a little of the stock with the corn flour.

Add the shallots, garlic, thyme, stock, red wine and corn flour to the chicken and cook for 20 minutes uncovered.

Add the mushrooms, carrots, celery and black pepper, cover and cook for a further 10 minutes.

Goulash
easy
What you need
12 shallots halved
As much garlic as you like chopped
2lb pork fat removed
2 red peppers
Bay leaves
2tsp paprika
400g can tomatoes chopped
7floz beef stock
Black pepper

Put in a pan and bring to boil, reduce heat and cook until meat is tender.


Low fat burrito cups with an herb salad.
easy
You will need.
One chopped red onion
¼ chopped cucumber
Two chopped tomatoes
Hand full each of chopped coriander and mint
Juice of one lemon
1 white onion, chopped
1 red and one green pepper, chopped
Spray oil
340g box of quorn mince
2tsp of ground cumin, paprika and cinnamon
2 400g tins tomatoes
1 400g tin kidney beans
1 tbsp soy sauce
White pepper
Packet of low fat corn tortillas.

Make the salad by mixing the first 5 ingredients together and set aside.

Fry the onion and peppers for a few minutes then add all other ingredients and cook for 20 minutes.


Warm the tortillas and place in a dish, place the mince mixture inside this and serve with the salad, chillies, salsa and a dip made from low fat yoghurt and mint.

Tuna Cannelloni
easy

1 onion
2 carrots
4 sticks celery
oil
1lb passata
1tsp oregano
1lb tin tuna in spring water
12 tubes pre-cook cannelloni
250g pot quark
8 cheese triangles
1/4 pt milk
black pepper
grated parmesan

chop the onion/celery and carrots and fry for a couple of minutes. Add half of the passata/pepper and oregano and cook until veg are soft.

Take off the heat and add the tuna. Stuff the mix into the tubes. Place the remaining mix in the bottom of a dish and place the tubes on top, pour over the rest of the passata. Make the topping by mixing together the quark/milk and cheese, pour over the dish. And sprinkle with parmesan.

Bake for 40 mintutes on gas 6 200oc 400of/serves 4

Curried Parsnip Soup
Easy
This freezes well
Can be made with potatoes, which is just as nice.
You will need,
1lb Parsnips
2 onions
Garlic (as much as you like)
1 tbsp madras powder
1 tsp each of ground cumin turmeric, coriander and ginger
2pts veg stock
Black pepper
Tabasco and cayenne pepper (as much as you like)
Place the parsnips, onion, garlic curry powder all the spices and stock into a pan.

Add the black pepper and boil until the veg are cooked,

Blend then add the cayenne and Tabasco heat through and enjoy.
Pasta Soup
easy
You will need…
2 Onions chopped
Garlic, as much as you like chopped
3 celery sticks chopped
2 carrots chopped, or baby ones
400g can chopped Tomatoes
1 ½ pints of veg stock
2oz dried soup pasta
Tin of mixed beans
Black pepper.
Put all the ingredients except the pasta and beans into a pan and bring to the boil.
When carrots are cooked put in the pasta and cook for a few minutes more. Once the pasta is cooked stir in the bean heat through and serve with a big lump of garlic bread.
Fantastic!

Butternut squash and pepper soup
easy
All you need is…
A butternut squash
A yellow or red pepper
Water

De-seed and chop the pepper and squash, (no need to peel), place in a pan with water. Cook until veg are soft. Blend and heat through, (keep it thick).

I like to add cayenne pepper and a few pumpkin seeds.
Pea Soup
easy
You will need…
Potatoes
Peas
Veg stock
Spinach
Black pepper

Place all the ingredients in a pan, (if using frozen spinach put this in at this point). Cook until the potato is done.
If using fresh spinach add now and stir.

Blend and serve.
Sometimes I add a little grilled bacon to the top.
Fish Soup
easy
You will need….

leek
garlic
Tomatoes
Salmon/cod/seafood medley
Oil
Fennel seeds
2pts fish stock
Bouquet garni
Black pepper
Cayenne pepper
Fry the leek and garlic for a couple of minutes then add the stock, tomatoes, bouquet garni, black pepper and bring to the boil.

When the leek is soft add the cod and salmon, cook for a few minutes.
Add the sea food and cayenne and warm through.

Serve
Cauliflower soup
easy
You will need…
Onion
Paprika
Cauliflower
1 ¼ pts veg sock
¼ pt milk
6 cheese triangles
Black pepper

Put the stock, onion, paprika, cauliflower, milk and pepper into a pan and cook.

Add the cheese and melt, blend

Serve with paprika sprinkle on the top.

Sweet corn soup
easy
You will need…
Sweet corn tinned or frozen
Red pepper
Spring onion
Black pepper
Soy sauce
Garlic
Veg stock

Chopped the pepper and onion and place in a pan with all other ingredients cook until tender.

Enjoy.
spiced lamb
not as hard as it looks
Serves 6
5 red onions
1 clove garlic
1 orange
Oil
2 ½
2 ½ oz dried apricots
3 ½ oz cooked rice
Black pepper
3lb leg of lamb
2tsp coriander seeds
1 tsp cumin seeds
1 tbsp curry paste
1tsp minced ginger
1tsp turmeric
1 butternut squash
2 peppers
Cherry tomatoes

Chop one red onion and crush one clove of garlic, fry until soft

Remove from heat and mix in the rice, black pepper, apricots and orange rind.

Bone the lamb and open out, place the filling on one side of the meat and fold over, tie.


Mix the coriander, cumin, curry paste, ginger and garlic with the orange juice and spread over the top of meat.


Place in a hot oven for an hour, add the chopped veg and cook.

Burger
When you want a healthy quick burger try this…
easy
You will need
Baps
Minced beef
Spring onions
Bacon
Red pepper
Tomatoes
Chives
Parsley
Black pepper
American B B Q spice

Roughly chop the onions

Place onions/beef/black pepper and parsley in a dish and mix with, (here’s the good bit), your hands. (Please wash them first and keep them away from all orifices).



Shape burgers

Chop tomatoes/chives and red pepper

Place in bowl with American BBQ spice, (to taste)

Mix

Grill bacon and burgers


Place burgers/bacon and salsa on bap

Serve

light lunch
easy

Take a melon, a cucumber, tomatoes, mint and goats cheese.
Peel and slice the melon and cucumber.
Slice the tomatoes and layer on plate, top with goat’s cheese and mint leaves.
Serve with chilled white wine. I used Sainsbury’s SO organic chardonnay 2004, which is dry and crisp, goes well with fruit and salad, and crust bread.

If you leave out the wine it’s a lovely breakfast.
Asparagus risotto
You will need…
As much garlic as you like, sliced
A leek
As much Asparagus as you like
Lean ham chopped
Oil
9oz risotto rice
1 ½ pt veg stock
Easy

Fry the leek and garlic for a few minutes

Add the rice and turn cook for 2 minutes.

Add the stock a little at a time stirring until it as all be absorbed do this until half of the stock as been used.

When all of the stock has been absorbed had the ham and cook for 2 minutes. Add the asparagus and the rest of the stock and cook until all the stock is absorbed

Serve with veg.

Thai Salmon
Easy
Take
Oil
1 level tbsp Thai green curry paste
Shredded stir-fry veg
Zest of 1 lime
2 pieces of smoked salmon for each person.

Stir-fry the green curry paste, veg and lime zest for 2 minutes.

Place one piece of salmon on a piece of oiled tin foil

Put a spoon full on veg on top

Cover with a second piece of salmon and a slice of lime

Cook in a warm over for 3-4 minutes.

Serve
chilly beef
easy
You will need…
1 Onion
2 cloves garlic
1 red or orange pepper
1 green pepper
1 green chill
2lb beef
Oil
1tsp each chilli flakes and ground cumin
Black pepper
2 cans tomatoes
400g tin kidney beans
100g yogurt
Baby sweet corn
Baby Asparagus

Cut beef into big chunks.

Peel and chop the onion, garlic, peppers, sweet corn and asparagus


Put the oil in a pan and fry the onion and garlic


Add the chilli flakes and cumin and fry for a few mintues.

Add the beef and cook for 5-6 mins

Add the peppers

Add the tomatoes and cover, cook for an hour or untill the meat is tender.


make the salsa, place the yogurt, green pepper and green chilli in a dish and mix.

Add the kidney beans, sweet corn pepper and asparagus cover and cook for a further 10 mins.


serve with salsa and boiled pasta.

Lemon pasta
(easy)
Pasta
As much garlic as you like
Spring onions
As many olives as you like
Oil
Lemon
Peas
200g fromage frais
Black pepper
Basil

Cook the pasta according to the packet instructions
Peel and crush the garlic, slice the onions, chop the olives, grate the zest of the lemon and mix this with the fromage frais.
(If you don’t have a garlic crusher use the flat part of a broad knife, push down on the garlic, then chop the remains). 


Fry the onions, garlic and peas for a few minutes.

Stir in the drained pasta and olives

Remove from the heat and mix in the fromage frais.

Serve with the black pepper and basil on top.
Duck in honey sause
Easy
8 tbsp low salt soy sauce
2tsp ground ginger
4tsp runny honey
1tsp sesame oil
2tsp Chinese 5 spice
Duck breasts (skin removed)
3tbsp water

Mix the soy, ginger, honey, Chinese spice and oil together.

Make cuts in the duck, don’t go all the way through.

Coat the duck in the sauce

Grill for 5-6 minutes

Heat the remainder of the sauce with the water, don’t let it boil.

Serve the duck with the sauce pored over.
Sausage soup
Easy
This soup is very filling and can be frozen so make a little extra and freeze in single portions, and then people can help themselves.
They are no amounts given in this recipe, you can put in as much as you like of each ingredient.
Onions chopped
Garlic crushed
Celery chopped
Carrots chopped
1tsp dried thyme
2pts veg stock
Two sausages per person cut into pieces
1pt Passata
1 tsp paprika
Black pepper

Put everything into a pan and cook on top of the oven until the Sausage is cooked and the vegetables are to your liking

Serve with pitta bread.
