Heat the oil in a large saucepan. Add the onion, carrot and celery and fry on a low heat for 8 mins, stirring occasionally, to soften without browning. Add the garlic and fry for 2 mins. Add the cinnamon, cloves, beetroot, tomatoes and stock. Bring to the boil, then simmer for 10-15 mins. Blend until very smooth. Put the soup back in the pan. Reheat gently to serve, seasoning to taste.
Heat the oil in a frying pan. Add the leek and cook gently for 8 mins to soften. Steam or boil the broccoli for 2 mins. Drain and refresh in a bowl of cold water. Drain again. Preheat the oven to 190°C. Toss the broccoli in a shallow baking dish with the leeks, tomatoes, mozzarella, garlic and herbs. Season with salt and pepper. Scatter over the breadcrumbs. Bake for 20-25 mins, until the cheese has melted. Drizzle over a little olive oil to serve.
Boil the potatoes in a pan of salted boiling water for 8-10 mins, until tender. Meanwhile, make the dressing: whisk the mustard, honey, vinegar and oil in a large bowl. Drain the potatoes and add them to the dressing while still warm. Add the raw kale, season and stir. Sprinkle the flour over the fish skin and season. Heat a little oil in a heavy-based non-stick frying pan. Add the fish, skin side down and leave to cook on a medium heat for approx 3-4 mins for a 2-3cm thick fillet. Turn it over - the skin should be crispy - if not, give it another min on that side. Turn and cook for about a min or so on the other side to just cook it through. Stir the dill into the potato salad, then serve the fish with the potato salad and lemon wedges.
Preheat the oven to 190°C. Wrap the beetroot in foil and place in a baking dish. Bake until tender (small ones will take 30-40 mins; larger up to 2 hours - test with a knife). Remove from the oven and leave until cool enough to handle, then rub off the skins. Roughly chop, then blitz in a food processor with the yoghurt, seasoning to taste. Mix the oil, lemon zest and juice, garlic and spices in a bowl. Add the lamb and toss together. If you have time, marinate in the fridge for an hour or two. Put the couscous in a large bowl and add just enough boiling water to cover. Pop in the butter, stir and leave to absorb for about 10 mins. Fluff it up with a fork. Add the lemon zest, juice, herbs and stir. Heat a griddle pan until very hot. Cook the lamb on both sides for 3-4 mins, depending on thickness. Rest the meat for 5 mins, then serve with the couscous and a dollop of beetroot purée (warm it in a pan if you like).
Prep time: 10 minutes Cook time: 10-15 minutes Preheat the oven to 220ºC, gas mark 7. Grease a baking tray. Heat the oil in a large frying pan and fry the mushrooms for 4-5 minutes until golden. Grill the bacon whole and chop the bacon into small pieces, roughly 1cm. Mix the flours and baking powder in a large bowl and rub in the butter until it resembles breadcrumbs. Stir in the bacon mixture and half the cheese. Mix in the milk to form a soft dough. On a floured surface, roll out the dough to 2cm thick and using a 6cm round cutter, cut out 10 scones and place on the tray. Sprinkle over the remaining cheese. Bake for 10-15 minutes until golden. Perfect for eating on the go, wrapped in a napkin. The scones will keep for 2-3 days in an airtight container. The scones can also be frozen (best to freeze once cooled, on the day they have been baked) so you have a ready supply for busy weeks. Hints and tips Serve spread with low fat cream cheese, sliced tomatoes or ham for a more substantial breakfast on the go. For a vegetarian option replace the bacon with finely chopped spring onion or chives. Nutrient Per portion (1 scone) Per 100g Calories (kcal) 126 242 Protein 4 8 Fat 8 16 Of which saturated fat 4 8 Carbohydrate 8 16 Of which sugar 0.7 1.3 Salt Sodium equivalent 0.2 0.5
Prep time: 2 minutes Cook time: 5 minutes Place the oats and milk in a small saucepan and bring to the boil, simmer for 3-4 minutes, stirring occasionally. Stir through the puree to create a marbled effect. Top with fresh fruit to serve. Hints and tips Try a variety of fruit purees or compotes and mix and match with your favourite fruits and what is in season. For extra sweetness add a little more fruit puree or compote. Nutrient Per portion Per 100g Calories 373 84 Protein 19 4 Fat 10 2 Of which saturated fat 3.8 0.8 Carbohydrate 55 12 Of which sugar (all naturally occurring sugars) 18 4 Salt Sodium equivalent Trace Trace
Prep time: 5 minutes Dry fry the oats and nuts for about 3 minutes over a medium heat until toasted. Stir in the honey and dried fruit and allow to cool slightly. Reserve 1 tbsp of the mixture and stir the rest into the yogurt. Spoon into a glass and top with the reserved oat mixture before serving. Hints and tips Try using a flavoured yogurt like strawberry or add fresh fruit for a different taste. Nutrient Per portion Per 100g Calories 400 160 Protein 16 6.5 Fat 14 6 Of which saturated fat 1.6 0.7 Carbohydrate 54 22 Of which sugar (naturally occurring sugars only 5g of extrinsic sugars) 35 14 Salt Sodium equivalent trace Trace
Prep time: 5 minutes Cook time: 5 minutes 2 medium eggs, whisked Dash semi skimmed milk (approx 1 tbsp) 1 tbsp chopped chives 1 thick slice wholemeal bread, toasted 1 tbsp tomato chutney Total cost: £0.92 Cost per serving: £0.92 Place the eggs, milk and seasoning in a small saucepan. Cook, stirring occasionally until lightly scrambled. Stir in the chives. Spread the chutney on the toast and top with the eggs. Hints and tips Try any flavoured savoury chutney or relish for variation. Nutrient Per portion Per 100g Calories 344 160 Protein 21.4 9.9 Fat 15.2 7.1 Of which saturated fat 4.2 2 Carbohydrate 32 15 Of which sugar 8 3.2 Salt Sodium equivalent 0.5 0.2
*For the Salmon and Gravadlax* (prepare one day in advance) Blend the vanilla, 85g of salt and 75g of sugar into a fine powder and cover one half of the salmon with it. Leave for one day and then wash. Top with half of the chopped dill and the Dijon mustard and thinly slice. Blend the rest of the salt, the rest of the sugar, the lemon juice and the rest of the chopped herbs. Cover the other half of the salmon with the mixture and leave for one day. Wash, and then chop into 2.5cm squares. *For the Potato Mayonnaise* Boil the new potatoes for 20 minutes or until soft. Allow to cool, then dice. Add the onion, lemon juice, dill, mayonnaise and mix. For the Crab Mix the ingredients together For the dressing (Prepare the day before) Slow roast the sun blush tomatoes with a drizzle of olive oil overnight at 65 C Thinly slice the asparagus diagonally and then mix gently into the tomatoes and other ingredients. *TO SERVE* Warm a pan with a little olive oil Place a cutter on the centre of the plate. Add the potato mayonnaise base, then top with the thinly sliced gravadlax. For the next layer add the crab. Remove the cutter. Sear the salmon chunks over a medium heat and then place on top of the crab. Finally drizzle the dressing around the Tian