Cherry and almond tart

250g short crust pastry*
5 tablespoons double cream
1 large egg, lightly beaten
½ tsp almond extract
½ tsp vanilla extract
50g cup sugar
1 tbsp plain flour
2 tbsp finely ground blanched almonds
1 tbsp Kirsch
2 tbsp ground blanched almonds
500g fresh ripe cherries
1 tbsp flaked almonds

1. Roll out the pastry to the thickness of a 1 pound coin, line a tart tin and prick all over with a fork before placing in the fridge for 20 mins. Pre heat the oven to 180C.

2. When chilled, cover the pastry base with baking paper and a layer of baking beans and bake for 15-20 mins. Remove the paper and beans and bake for a further 5-10 mins. When a golden, biscuit colour, remove from the oven and allow to cool.

3. In a small bowl, mix together the cream, egg, vanilla extract and almond extract. Add the sugar, flour, 2 tbsp of the ground almonds and the kirsch. Stir to combine all the ingredients.

4. When the pastry base has cooled, sprinkle over 2 tbsp of the ground almonds and arrange the cherries on top of this is a single layer. Pour over the cream mixture around the cherries. Sprinkle with the flaked almonds and bake for 30-35 mins until the top is puffed up and golden.

(*Adapted from YummySupper.blogspot.co.uk - the original recipes uses an almond biscuit base and sounds delicious! http://yummysupper.blogspot.co.uk/2010/06/cherry-almond-tart.html)

Barbecued spiced lamb shoulder with beetroot raita

Serves 6

lamb shoulder about 2kg
½ tsp turmeric
1 tsp garam masala
1 clove garlic, crushed
1 tbsp yoqhurt (take l tbsp out of the raita amount if it saves you buying a whole tub)
naan bread to serve

Raita:
1 small beetroot, about 80g
200g Greek yoghurt
oil
½ tsp mustard seeds
handfull curry leaves
½ tsp niqella (kalonji seeds)

1.  Cut deep slashes all over the meaty side of the lamb down to the bone. Mix the spices, garlic and yoghurt then rub it all over the lamb. Season well and leave to marinate while you heat the barbecue. Heat a good amount of coals on the barbecue and when they are white hot and look ashy, lay the lamb on the grill bone-side down. Cover with a lid (if your barbecue doesn't have a lid use a wok lid or double layer of foil). Turn the lamb over after 25 minutes and give it about 45 minutes in all. Check it is cooked and then rest it for 30 minutes somewhere warm.

2. If you want to cook it in the oven, heat it to 220C/fan 200C/gas 7. Put the lamb on a rack over a roasting tin and cook for 45 minutes. Turn the oven to 160C/fan 140C/gas 3 and keep cooking for 3O minutes. Rest loosely under foil for 30 minutes before carving.

3. Meanwhile, peel and grate the beetroot. Mix it with teh yoghurt. Heat ½ tbsp oil in a small pan, add the mustard and nigella seeds and curry leaves and heat until the seeds start to pop. Pour over the yoghurt and mix in. Season with salt. A lamb shoulder is tricky to carve, but the bone in it should help you slice and pull the meat off. Serve with lightly barbecued naan breads and the raita.

Nutrition per serving: 595 kcals, protein 46.8g, carbs 3g, fat 44.3g, sat fat 21g, fibre 0.4g, salt 0.4g

(Olive magazine - August 2013)

Broad bean & bacon risotto

Serves 4

1½l chicken or vegetable stock
400g broad beans, after double podding. (you'll need about 2kg to start)
50g butter
1 onion, finely chopped
8 rashers bacon, about 200g, finely sliced
1 garlic clove, crushed
300g risotto rice
1 glass white wine
pecorino shaved or grated, to serve

1.Heat the stock in a pan and add the broad beans, cook for 3 minutes then scoop them out.

2.Melt a large knob of butter in a large pan and fry the onion and bacon for about 5 minutes until the onion is tender, add the garlic and cook for a minute. Stir in the rice, coating every grain in butter. Add the wine and stir until it has been absorbed, then add the stock a ladleful at a time, stirring until it has been absorbed but so that the risotto is still wet enough to just hold its shape. Season. Stir in another knob of butter and half of the broad beans.

3.Spoon the risotto into bowls and top with more broad beans and pecorino.

(Olive magazine, June 2008)

Potato & spring onion fritatta

Serves 2

1 small baking potato, skin on, sliced
knob of butter
3 spring onions, sliced
1 clove garlic, finely chopped
3 eggs
dash of milk
salt & freshly ground black pepper

1. Cook the potato for 10 mins in boiling, lightly salted water. When done, drain and reserve.

2. In a small omelette pan, heat the knob of butter and add the spring onion and cooke for 3-4 mins over a low heat, trying not to brown the onions. Add the garlic and cook for a further minutes. remove from the heat and mix with the potato.

3. Whisk the eggs with a dash of milk and a pinch of salt and pepper. Stir into the potato and onion mixture, return to the pan and cook until the bottom and sides of the fritatta are realtively firm but the top still runny.

4. remove from the hob and brown the top of the fritatta under the grill. Serve hot or cold.

(© Chez-Dave 2013)

Smoked haddock with asparagus and apple salad

Serves 4

750g white asparagus

250g green asparagus

4 x 200g smoked haddock fillet

2 apples (e.g. Braeburn / Golden Delicious)

250ml milk

1tbsp wholegrain mustard

100ml double cream or crème fraîche

40g butter

2 shallots, chopped

125ml white wine

Juice of 1 lemon

Salt & freshly ground black pepper

1. Skin and trim the haddock into 4 equal sized fillets, keeping the skin and trimmings. Place the fillets in a saucepan with the milk to just cover the fish, topping up with water if necessary and cook on a low heat.

2. In a second pan, add the fish skin and trimmings, the shallot and wine and reduce by half.

3. Trim the asparagus and peel the white from just below the buds to the base and the green, just the lower 2 centimetres. Put the white asparagus in a pan of cold water with a little salt and boil for 8 mins (cook the green asparagus for 5mins .

4. Add the cream or crème fraîche to the reduced shallot and fish trimmings and reduce by half again before passing through a sieve and keeping warm.

5. Peel the apples and finely slice to matchsticks. Add lemon juice to prevent browning and mix well. Season with salt and pepper. Add the mustard and mix.

6. Add a knob of butter to the sieved sauce and stir well. Plate out with a large spoon of the sauce, worked into a circle, add the asparagus, alternating the green and white stalks, top with the poached fish and a small handful of the apple salad.

(Laurent Kher, Hotel de la Paix, La Rochelle)

New York cheesecake

Cuts into 10 slices

For the base:
35g butter
85g reduced-fat digestive biscuits, finely crushed

For the filling:
2 x 300g/11oz tubs light soft cheese, we used Philadelphia cheese, at room temperature
175g golden caster sugar
3 tbsp cornflour
1½ tsp finely grated lemon zest, preferably using a Microplane grater
1 tsp lemon juice
1 tsp vanilla extract
3 eggs, room temperature, beaten
150g fromage frais

For the topping:
25g golden caster sugar
225g punnet blueberries
½ tsp finely grated lime zest
100g fromage frais

1.Heat oven to 180C/fan 160C/gas 4. Line a 20cm loose-bottomed or springform tin with baking parchment and stand it on a baking sheet. Melt the butter and stir in the biscuit crumbs. Press the mix into the base of the tin, then bake for 10 mins. Remove from the oven and raise the temperature to 240C/fan 220C/gas 9.

2.For the filling, beat the soft cheese just until smooth with an electric hand mixer on low speed. Gradually add the sugar, also on a low speed, then the cornflour without overbeating. Scrape the sides of the bowl. Slowly whisk in the lemon zest and juice, the vanilla, then the eggs. Scrape the sides of the bowl, then finally whiskin the fromage frais. The mixture should be smooth and quite runny.

3.Pour the filling over the crumb base. Jiggle the tin to level the mix and squash surface bubbles with the back of a teaspoon. Bake for 10 mins, then lower the heat to 110C/fan 90C/gas ¼. Bake another 25 mins and, if you are using an electric oven, leave the oven door slightly ajar for the first 3 mins. After the 25 mins, shake the tin and there should be a wobble in the centre of the filling. If left until firmer it is more likely to crack later. Turn off the oven, keep the door closed and leave the cake in for 2 hrs. Open the door, loosen the top edges of the cake with a round bladed knife, then leave in the oven to cool gently for another 1-1½ hrs.

4.Meanwhile, put the sugar for the topping in a small pan with 3 tbsp water. Bring to a simmer, stirring to dissolve the sugar, then let it bubble for 1-2 mins to make a thin syrup. Tip in the blueberries, gently stir and cook for about 1 min, just to slightly burst the fruit and release the purple juices. Stir in the lime zest, then leave to cool.

5.Spread the fromage frais over the top of the cooled cheesecake. Cover with foil and chill for at least 4 hrs (or overnight). Remove from the fridge 1 hr before serving, loosen the sides of the cheesecake completely, remove from the tin, then slide onto a plate, peeling off the paper as you do. Slice with a sharp knife and serve each wedge topped with a spoonful of syrupy blueberries.
Nutrition per serving: kcalories 315, protein 9g, carbs 37g, fat 15g, saturates 8g, fibre 1g, sugar 28g, salt 0.89g

(Good Food magazine, May 2008)

Gnocchi al forno

Serves 4

For the gnocchi:
500g new potatoes
200g plain flour
Salt & peppr

for the white sauce:
50 gr butter
50 gr plain flour
500 hot milk
salt & freshly ground black pepper
150 gr fontina cheese, roughly chopped
200 gr ham, roughly chopped
30 gr butter, plus extra for greasing
6 sage leaves
600 gr ready-made potato gnocchi
100 gr parmesan cheese, freshly grated
salt & pepper

1. First make the gnocchi by boiling the potatoes (with their skin on) for 15 mins. Peel and pass through a mouli or potato ricer. Add the flour, salt & pepper and work into a dough. Roll out (a handful at a time) into a sausage about ½ inch thick then cut into ½-1 inch pieces.

2. Pre-heat the oven to 200°C. Make the white sauce by melting the butter in a small pan over a low heat, add the flour, mixing well to obtain a smooth paste, stirring all the time.  To avoid lumps, use a small hand whisk.  Gradually hot the hot milk, stirring constantly, until the sauce begins to thicken.  After about 10 minutes, when the sauce has thickened, remove from the heat, season with salt and pepper and stir in the fontina cheese and ham.

3. Bring a large saucepan of slightly salted water to the boil. Meanwhile, heat the butter in a small pan, add the sage leaves and saute' for a minute.

4. Drop the gnocchi into the boiling water and when they float to the surface, take them out with a slotted spoon and add them to the pan of butter and sage, strirring well.

5. Lightly grease an ovenproof dish with some butter. Spread a little of the cheese and ham sauce on the base of the dish and ad the rest to the cooked gnocchi, mixing well.  Pour half of the gnocchi into the dish, sprinkle with some parmesan, then pour in the remaining gnocchi and top with the remaining parmesan.

6. Cover with a sheet of foil and bake in the preheated oven for 10 minutes.  Remove the foil and continue to bake for a further 15 minutes until golden. Remove from the oven,leave to rest for a couple of minutes and serve.

(Easy Italian - Gennaro Contaldo)

Spanish-style pork with olives and peppers

Serves 4

4 boneless pork shoulder steaks
1 tbsp olive oil
1 large onion, roughly chopped
2 medium carrots, roughly chopped
2 celery sticks, roughly chopped
3 garlic cloves, crushed
1 tbsp paprika (smoked, if you prefer)
200ml red wine
400g can chopped tomatoes
200g flame-roasted red peppers, drained and sliced
100g pitted green olives
1 heaped tbsp capers, drained
200ml chicken stock, hot

1. Season the pork steaks. Heat a deep frying pan over a high heat, add the oil and the steaks and fry for about 5 minutes, until golden brown on both sides. Remove and keep warm.

2. Add the onion, carrots and celery to the pan and cook for 5 minutes. Stir in the garlic and paprika and cook for a further minute.

3. Stir in the red wine and bubble to reduce for 2 minutes, then add the remaining ingredients. Return the pork to the pan and simmer gently for 20 minutes.

4. Season well and serve with plenty of buttery mashed potato.

Nutrition per serving: 394kcals, 17.2g fat (3.3g saturated), 38.3g protein, 14.7g carbs, 8.6g sugar, 1.5g salt

(Delicious Magazine)

Super Healthy Pizza

Serves 2

100g each strong white and strong wholewheat flour
1 tsp or 7g sachet easy-blend dried yeast
125ml warm water
200g can chopped tomatoes, juice drained
handful cherry tomatoes, halved
1 large courgette, thinly sliced using a peeler
25g mozzarella, torn into pieces
1 tsp capers in brine, drained
8 green olives, roughly chopped
1 garlic clove, finely chopped
1 tbsp olive oil
2 tbsp chopped parsley, to serve

1. Mix the flours and yeast with a pinch of salt in a food processor fitted with a dough blade. Pour in the water and mix to a soft dough, then work for 1 min. Remove the dough and roll out on a lightly floured surface to a round about 30cm across. Lift onto an oiled baking sheet.

2. Spread the canned tomatoes over the dough to within 2cm of the edges. Arrange the cherry tomatoes and courgettes over the top, then scatter with the mozzarella. Mix the capers, olives and garlic, then scatter over the top. Drizzle evenly with the oil. Leave to rise for 20 mins. Heat oven to 240C/ fan 220C/gas 9 or the highest setting.

3. Bake the pizza for 10-12 mins until crisp and golden around the edges. Scatter with the parsley to serve.

Nutrition per serving: 479 kcalories, protein 19g, carbohydrate 78g, fat 13 g, saturated fat 3g, fibre 10g, sugar 9g, salt 1.43 g

(Good Food magazine, April 2009)

Basil Gnocchi with Simple Tomato Sauce and Wild Rocket

Serves 4

400g/14oz can chopped tomatoes
1 shallot, finely chopped
2 garlic cloves, finely chopped
1 sprig rosemary or thyme, or a couple of bay leaves
pinch of crushed chillies (optional)
60g/2¼oz packet wild rocket
500g/1lb 2oz waxy potatoes such as red skins or new potatoes, peeled and diced
15g/½oz fresh basil leaves, finely chopped
200g/7oz plain flour
salt and freshly ground black pepper

1.Begin by making the sauce. Place the tomatoes in a small pan, then half fill the can with water and add that to the pan. Stir in the shallot, garlic, herbs, chillies and salt and black pepper. Bring to the boil and simmer gently for at least an hour until thickened and dark red.

2.Meanwhile, to make the gnocchi, boil the potatoes for 10-15 minutes until tender then drain.

3.Mash them well - this bit is important because lumps will be noticeable in the gnocchi, so use a potato ricer if you have one, or mash the potatoes thoroughly to as smooth a texture as possible.

4.Sprinkle over the basil, plenty of salt and black pepper and the flour. Using a wooden spoon or your hands, bring together to make a firm dough.

5.Knead the dough gently for a couple of minutes then roll out into sausages about 1cm (0.5in) thick. Cut the sausages into pieces 2.5cm(1in) long.

6.Gently cook the gnocchi in a pan of simmering water for a minute or two until they rise to the surface. Scoop them out as they rise, toss with the tomato sauce and rocket leaves and serve.

Nutrition per serving: 285 kcalories, 8.9g protein, 64g carbohydrate, 1.1g fat, 0.1g saturated fat, 4.3g fibre, 0.23g salt

(Delicious Low-Fat Recipes - Silvana Franco)

Gingernuts

Makes 10 cookie sized biscuits

30g demerara sugar
55g butter
85g golden syrup
110g plain flour
½ tsp bicarbonate of soda
1 heaped tsp ground ginger

1. Preheat the oven to 180°C (gas mark 4). Grease a baking sheet.

2. Melt the sugar, butter and syrup together slowly, without boiling. Make sure the sugar has dissolved, then remove from the heat and allow to cool..

3. Sift the flour with the soda and ginger into a bowl and make a well in the centre. Pour in the melted mixture and knead until smooth. Roll into balls and flatten, on the prepared baking sheet, into biscuits about 3½cm in diameter.

4. Bake for 20mins or until golden brown. Leave on a wire rack to crisp and cool.

(Leith's Cookery Bible - Prue Leith, Caroline Waldegrave)

Croque Madame Muffins

Makes 6

6 large slices white bread, no crusts
3 tbsp butter, melted
75g ham, cut into cubes or thin strips
6 small eggs
1 tbsp butter
1 tbsp plain flour
200ml milk, lukewarm
½ tsp Dijon mustard
½ tsp nutmeg
30g Gruyère or mature Comté or other strong hard cheese, grated
Salt and pepper

1. Melt 1 tbsp butter in a pan over a medium heat. Add the flour and beat hard until you have a smooth paste.

2. Take off the heat and leave to cool for 2 minutes, then gradually add the milk, whisking constantly. Place the pan back over a medium heat, add the mustard and nutmeg, and simmer gently for 10 minutes, whisking frequently to stop the sauce burning on the bottom of the pan.

3. Once the sauce thickens and has the consistency of a thick tomato sauce, take it off the heat. Add the cheese (keep a little for the garnish) and taste for seasoning.If the sauce is too thick, add a little more milk. If it’s lumpy, pass it through a sieve.

4. Preheat the oven to 180°C. Flatten the slices of bread with a rolling pin, then brush each slice on both sides with melted butter.

5. Line a 6-cup muffin tin with the slices of bread, pressing them in with the bottom of a small glass. Divide the ham between the muffin cups followed by the eggs (if the egg seems too big, pour a little of the white away before using).

6. Put 2 tablespoons cheese sauce on top of each egg, then sprinkle with a little cheese and pepper. Bake for 15–20 minutes, depending on how runny you like your eggs. Serve immediately.

(The Little Paris Kitchen - Rachel Khoo)

Nids de Tartiflette

Serves 6 as a side dish or starter

1 tbsp soft butter
500g/1lb 2oz waxy potatoes, e.g. Maris Peer or Charlotte
1 onion, finely chopped
1 garlic clove, finely chopped
1 bay leaf
200g/7oz lardons or cubes of smoked bacon
100ml/3½fl oz dry white wine
250g/9oz Reblochon cheese, cubed

1.Preheat the oven to 180C/350F/Gas 4 and brush a six-hole muffin tin with the soft butter.

2.Peel the potatoes and use the julienne blade on a mandoline to make thin matchsticks (or slice by hand).

3.Put the onion, garlic, bay leaf and lardons into a large non-stick frying pan and cook until the lardons are golden-brown. Add the wine and reduce until only a couple of tablespoons of liquid remain. Remove the bay leaf.

4.Stir in the potato matchsticks and take off the heat, then stir in the Reblochon cubes.

5.Divide the potato mix between the six holes in the muffin tin and bake for 15–20 minutes or until golden-brown and bubbling. Serve hot.

(The Little Paris Kitchen - Rachel Khoo)

Chilli con carne

Serves 4 - 6

3 tbsp vegetable oil
1 large onion, chopped
500g minced beef
290ml beef stock
2 cloves of garlic, crushed
1-2 tsp mild chilli powder
½ tsp ground cumin
¼ tsp ground cinnamon
1 tsp dried oregano
2 x 400g tins chopped tomatoes
400g tin red kidney beans, rinsed and drained
1 tsp salt
freshly ground black pepper
2 squares dark chocolate

1. Heat half the oil in a small saucepan. Stir in the onion, cover with a piece of dampened greaseproof paper and a lid. Sweat over a low heat for about 10mins until soft.

2. Heat the remaining oil in a frying pan, then brown the minced beef in batches. Deglaze the pan between batches with a little of the stock. Place the cooked beef in a sieve over a bowl to drain off the fat.

3. Turn the onion into the frying pan and cook until browned. Add the garlic and cook, stirring, for a further minute. Stir in the spices and cook for 1 minute.

4. Place the meat, onions, stock and tomatoes in a large saucepan. Stir in the kidney beans, salt, pepper and chocolate. Simmer, covered for 1 hour, stirring occasionally, until the meat is tender and the juices are syrupy.

(Leith's Cookery Bible - Prue Leith & Caroline Waldegrave)

Chicken with mustard lentils

 Serves  4

1 tbsp vegetable oil
4 chicken drumsticks
4 chicken thighs
1 red onion, thinly sliced
2 garlic cloves, crushed
250g Puy lentils
750ml hot chicken stock
2 tbsp crème fraiche
Zest and juice of 1 lemon
1 tbsp Dijon mustard
Small bunch parsley, chopped
Green veg, to serve (optional)

1.  Heat the oil in a large flame proof casserole. Season the chicken pieces, then brown in the hot oil for 3mins each side, until golden on all sides. Remove and set aside. Pour away all but 1tbsp oil.

2. Add the onion to the pan and cook for 5mins, then add the garlic and cook for 1min more. Add the lentils and stock and stir well. Put the chicken on top and leave to simmer over a medium heat for 30mins. Remove the lid and increase the heat. Bubble for another 20mins until the lentils are tender, most of the stock has been absorbed, and the chicken is cooked through.

3. Stir in the crème fraiche, lemon zest and juice, mustard, parsley and seasoning. Serve with green veg if you like.

Nutrition per serving:
538 kcals, protein 49g, carbs 32g, fat 24g, sat fat 7g, fibre 7g, sugar 3g, salt 1.0g

(GoodFood Magazine – January 2013)

Lime meringue pie

Serves 8

Gingernuts 300g
Butter 100g, melted
Condensed milk 397g tin
Eggs 3 yolks
Limes 4, juice and zested
Egg whites 3
Golden caster sugar 165g

1. Heat the oven to gas mark 3. Whizz the biscuits to crumbs in a food processor.

2. Mix the biscuits with the melted butter and press into the base and up the sides of a 22cm shallow tart tin. Bake in the oven for 10mins then cool.

3. Put the egg yolks in a large bowl and whisk for a minute with electric beaters. Add the condensed milk and whisk for 3 mins then add the zest and juice and whisk again for another 3 mins. Pour the filling into the cooled base then put back in the oven for 15 mins. Cool then chill.

4. Whisk the egg whites in a large bowl to firm peaks, then whick in the sugar, a little at a time, until the meringue is thick and glossy. Pile into the middle of the pie then lightly brown the meringue with a blow torch to give a pale golden highlight on the peaks.

Nutrition per serving:
530kcals, protein 8.3g, carbs 74g, fat 22.2g, sat fat 12.5g, fibre 0.5g, salt 0.7g

(Olive Magazine - March 2013)

Braised rabbit pappardelle

Serves 5

2 tbsp olive oil
1 wild rabbit , jointed (ask your butcher to do this for you)
4 rashers smoked streaky bacon , chopped
1 small red onion , finely chopped
1 carrot , finely chopped
3 garlic cloves , crushed
2 rosemary sprigs, leaves picked and chopped
1 tbsp tomato purée
150ml white or rosé wine
500ml chicken stock
500g pappardelle pasta
zest ½ orange
1 tbsp Dijon mustard
100ml double cream
small bunch flat-leaf parsley , chopped, plus a few leaves picked to serve
grated Parmesan , to serve

1.Heat the oil in a large pan. When hot, add the rabbit, brown on all sides, then remove from the pan and set aside.

2.Add the bacon, onion and carrot to the pan and cook for 10 mins until soft. Add the garlic, rosemary and tomato purée, stir for 1-2 mins, then pour in the wine and chicken stock.

3.Return the rabbit to the pan, season, cover with a lid and cook over a low heat for 1 hr until the rabbit is really tender.

4.Remove the rabbit from the pan and shred the meat using 2 forks. Be careful to remove all small bones. Meanwhile, increase the heat under the pan and boil the liquid for 5 mins until reduced by half. Add the shredded meat and reduce the heat to low. Cook the pasta in a large pan of salted water following pack instructions. Drain, reserving a little pasta water to thin the sauce if necessary.

5.Stir half the orange zest, mustard, cream and parsley into the rabbit sauce. Add the cooked pasta to the pan, toss everything well to coat and heat through for 1-2 mins. Serve in bowls with grated Parmesan, parsley leaves and the remaining orange zest.

Nutrition per serving:
633 kcalories, protein 40g, carbohydrate 57g, fat 25 g, saturated fat 11g, fibre 2g, sugar 6g, salt 1.4 g

(Good Food magazine, October 2012)

Easy leek & pancetta filo tarts

Serves 2

70g pancetta
2 leeks , trimmed and sliced, including green bits
butter
2 eggs
4 sheets filo pastry

1.Heat a non-stick frying pan then cook the pancetta until crisp (you shouldn't need any oil). Add the leeks and keep cooking until softened, about 5-10 minutes. Cool then mix with the eggs and season.

2.Heat the oven to 190C/fan 170C/gas 5. Cut 10cm squares from the filo (you'll need 16 in all). Butter, then layer up 4 directly on top of each other and gently push each into a 4-hole Yorkshire pudding tin.

3.Spoon in the filling then bake for 15-20 minutes until just set. Serve with salad.

Nutrition per serving:
179 kcalories, protein 8.5g, carbohydrate 14.2g, fat 9.5 g, saturated fat 3.5g, fibre 2g, salt 0.8 g

(Olive magazine, November 2012)

Smoked trout, pea and tarragon tart

Serves 6

Filo pastry 4 sheets
Spray oil
Eggs 3, beaten
Half fat creme fraiche 100g
Taragon ½ a small bunch, chopped
Smoked Trout 125g pack
Frozen Peas 100g, defrosted

1. heat the oven to gas mark 5. Spray the filo lightly with the oil and use it to line a 22cm shallow tart tin. Beat together the eggs and the creme fraiche and season well. Mix in the tarragon, trout and peas then tip into the lined case. Bake for 20-25 mins until the egg is just set and the pastry browned.

Nutrition per serving:
150kcals, protein 10g, carbs 10.2g, fat 7.5g, sat fat 2.9g, fibre 1.6g, salt 0.5g

(Olive Magazine - April 2013)

Spiced chickpeas with halloumi

Serves 2

1 tbsp olive oil
1 chilli , deseeded and finely chopped, or half tsp chilli powder
2 tsp finely chopped fresh root ginger
400g can chickpeas , rinsed and drained
200g bag baby spinach
3 red peppers from a jar or deli counter
half 250g pack halloumi cheese , drained
juice 1 lemon


1. Heat the oil in a pan, then gently fry the chilli and ginger for 1 min. Stir in chickpeas, spinach and peppers, then season. Cover, then cook gently for 3-4 mins, stirring occasionally, until the spinach has wilted and the chickpeas are warmed through.

2. Meanwhile, heat a non-stick frying pan until piping hot. Cut the halloumi into 6 slices and quickly fry for 1-2 mins each side. Stir the lemon juice into the chickpeas and divide between two plates. Top with the halloumi and serve immediately.

Nutrition per serving:
471 kcalories, protein 25g, carbohydrate 27g, fat 30 g, saturated fat 11g, fibre 10g, sugar 7g, salt 4.63 g

(Recipe from Good Food magazine, January 2008)

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.

Nutrition per serving:
122Kcals, Fat 0.4g, Carbohydrate 21.4g, Fibre 2.8g, Sodium 37mg

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

Simple coconut & bean soup

Serves 4

1 tbsp sunflower oil
½ bunch spring onions, whites and greens separated and sliced
1 red pepper, diced
1 Scotch bonnet chilli, deseeded and pounded to a paste
1 garlic clove, chopped
1 tsp dried thyme
1 tsp medium curry powder
1 tsp allspice
400g can chopped tomatoes
1 vegetable stock cube
410g can kidney beans, rinsed and drained
410g can pinto beans, rinsed and drained
410g can black-eyed beans, rinsed and drained
2 x 400g cans coconut milk
juice 2 limes


1. Heat the oil in a large saucepan. Sizzle the spring onion whites, pepper, chilli paste and garlic for 5-8 mins until soft and fragrant. Add the thyme, curry powder and spices, then cook for 1 min more, Stir in the tomatoes, then cook for 2 mins to soften slightly.

2. Crumble in the stock cube, then tip in all the beans and the coconut milk. Simmer for 10 mins. Turn off the heat and stir in most of the spring onion greens, the lime juice and some seasoning. Ladle into bowls and scatter with remaining spring onions just before serving.

Nutrition per serving:
581 kcalories, protein 19g, carbohydrate 45g, fat 38 g, saturated fat 28g, fibre 11g, sugar 14g, salt 3.19 g

(Recipe from Good Food magazine, August 2009)

Cheese, ham & olive loaf

Makes 10 slices

150ml dry white wine
4 eggs
150ml olive oil
250g self-raising flour
140g Gruyere, grated
200g thick sliced ham, cubed
140g pitted green olives
140g pitted black olives

1. Heat oven to 190c gas mark 5. butter a 900g/2lb loaf tin and line with baking parchment. Beat the white wine and eggs until frothy. Add the oil and sift in the flour, mixing until smooth. Stir in the remaining ingredients to combine, then season with salt and pepper.

2. Pour into the prepared loaf tin, smoothing the surface with the back of a spoon. Bake in the oven for 55-60 mins until golden brown and firm to the touch. Cool on a wire rack before cutting into slices, and serving with onion chutney or a bowl of soup.

(BBC Goodfood magazine - April 2008)