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Contents
Introduction
Fruit and vegetables
Easy ways to eat more fruit and vegetables
Calcium and iron-rich foods
Omega 6 and omega 3
Sugar
Ways to cut down on sugar
Saturated and hydrogenated fats
Ways to cut back on undesirable fats
Salt
Ways to cut down on salt
Dealing with food allergies
Recipe accompaniments. Crispy pizza base
Gluten-free quick pizza base dough
Quick scone base
Focaccia pizza base
Sweet honey pizza base
Egg pasta
Chicken stock
Meat stock
Vegetable stock
Tamarind purée
Rocket pesto
Walnut pesto
Coriander pesto
Croûtons
Tomato, black olive, garlic and basil salsa
Sweet and sour brown tamarind chutney
Thai chilli paste
White onion paste
Basic savoury white sauce
Quick classic tomato sauce
Basic crêpe batter
Basic pancake batter
Basic waffle batter
Blueberry compôte
Fruit coulis
Chocolate sugar syrup
Custard sauce
Carrot and ginger soup
Pea and mint soup
Tomato soup
Spring vegetable and pancetta soup
Tuscan bean soup
Butternut squash soup with blue cheese and walnuts
Smoked fish chowder
French onion soup
Sweet red pepper and oregano soup
Chickpea and pimiento toasts
Patatas bravas
Spanish omelette
Stuffed mussels
Prawn bruschetta with garlic
Roasted mixed peppers on toast
Mozzarella and roasted red onion crostini
Crab and chilli rissoles
Mushroom crostini
Parmesan-coated chicken goujons with pesto dip
Samosas
Tomato fritters
Pork brochettes
Coriander chicken on lemongrass skewers
Prawn croquettes
Chickpea and sweetcorn cheese cakes
Chickpeas and tahini dip
Very quick chicken curry
Kung Po chicken
Red pesto chicken with olives
Lemon chicken stir-fry with cashew nuts
Chicken biryani
Baked chicken legs
Pad Thai with shredded omelette
Chicken wings with coriander
Turkey burgers with cranberry relish
Turkey meatballs in a rich tomato sauce
Spicy beef stir-fry
Moussaka
Stuffed vegetables
Five spice steak with peppers
Chilli bean beef with nachos and cheese
Marinated steak in tomato and wild mushroom sauce
Spaghetti bolognaise
Mango and lamb brochettes
Creamy pork with mushrooms and peppers
Warm pasta salad
Cajun hash browns with chorizo and cherry tomatoes
Pasta carbonara
Plum duck with stir-fried vegetables
Asparagus, bacon and cherry tomato pizza
Capricciosa
Make your own pizza party
Mustard-spiced prawns and monkfish
Salmon with sun-blush tomatoes
Cod and haddock fishcakes
Grilled garlic red mullet
Tuna and bean salad
Prawns with minted chilli and orange sauce
Mediterranean fish stew
Salmon steamed with lemongrass, lime and basil
Minted monkfish spiedini
Fish with tahini sauce and walnuts
Spinach pancakes with haddock
Mackerel with sweet and sour plum relish
Salmon and herb waffles
Cod Provençal
Prawns with mango
Red-braised fillets of Sea Bass
Walnut pesto and hot-smoked salmon pizza
Jambalaya pancakes
Cod with chilli soy vegetables
Crispy tuna with sweet chilli vegetables
Salmon, dill and fresh pea pasta
Quick kedgeree
Mackerel salad
Oven barbecued fish
Coriander pesto, prawn and feta pizza
Salmon fish fingers with pea and potato mash
Mixed vegetable curry
Aubergine and okra curry
Thai green vegetable curry
Pumpkin and sage pilaf
Moroccan vegetable tagine
Balti vegetables with mango
Tagliatelle with caramelized onions and walnuts
Linguini with sweet onions and Swiss chard
Pumpkin ravioli with sage and pine nut butter
Barley risotto with roasted butternut squash and goat’s cheese
Wild mushroom and parmesan risotto
Roasted red onion, artichoke and sage calzone
Rocket and new potato focaccia
Gorgonzola and roasted red onion pizza
Walnut pesto, aubergine and pomegranate pizza
Black bean and vegetable chilli with coriander-lime crème fraîche
Beef tomatoes stuffed with cheese & spinach
Mushroom, wild rice and ale pie
Herbed potato pie
Leek, fennel and basil tart
Spicy sweetcorn patties
Root vegetable and winter herb cakes
Chickpea and coriander cakes
Spinach crêpes with mixed mushrooms
Poppy seed waffles with ratatouille
Greek salad
Dark chocolate ice cream
Blueberry cheesecake ice cream
Traditional rocky road ice cream
Passionfruit sorbet
Tiramisu ice cream torta
White chocolate and berry pie
Chocolate banoffee pie
Poached rhubarb with ginger cake
Deep-dish apple pie
Raspberry cheesecake
Pear and ginger cheesecake
Melon and mint tea salad
Mango pudding
Fresh lime tart
Almond and grape pastry
Filo stuffed with nuts
Apple, sultana and cinnamon strudel
Pear pizza tatin
Date fudge
Baked apricots with bay leaves
Bananas with honey and sesame seeds
Chocolate brownies
Cherry clafoutis
Lemon meringue waffles
Lemon and sultana buttermilk pancakes
Coffee crêpes with caramel oranges
Index
Acknowledgments
Introduction
Soups and starters
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1 baguette, cut into 1cm/½in diagonal slices
Makes about 24–36
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