Wild garlic Tagliatelle with sardines and tomato sauce

Use 2 tiers of a steamer:

In the lower pan place 2 oz wild garlic tagliatelle with half a diced onion, 2oz cut green beans, 2 tsbp frozen garden peas, half tsp salt and half pint boiling water.

Scoop out the contents of a can of sardines in tomato sauce into a handled vessel and place Into the second steaming pan.

Put the lid on top, bring to boil and turn heat down to simmer for 10 - 12 minutes.

Use a cooking protective glove to carefully remove the vessel with sardines in and loosely mash up the sardines in a serving bowl with a fork with some white pepper.

Drain the tagliatelle with veg and add all to the bowl using a spoon and fork to coat the tagliatelle and veg.

Sprinkle grated cheese over the top before serving. Serves one.


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Aberdeen Angus stir fry

Prepare veg:

Cut a small carrot and a 3" piece of red and orange bell peppers in matchsticks

Dice half an onion

Slice a green chilli pepper into rounds

Crush half a garlic bulb

Shred 2 savoy cabbage leaves

Halve 3 mushrooms

Rinse 3 pak choi leaves and a handful of spinach

Place 2 oz dried egg noodles cover with boiling water

　

Cube 1 Aberdeen Angus quarter pounder beef burger.

　

Brush your wok all over with oil using a pastry brush. Heat on high hob.

Add the cubed Aberdeen Angus quarter pounder beef burger, stir to cook lightly on all sides. Remove from wok.

Add carrot, peppers, and onion and keep stirrring for 2 minutes.

Add garlic and chilli pepper and fry 1 minute.

Mix in a small bowl place 1 tsp garlic salt, dried chilli peppers, fresh black pepper, 1tbsp soy sayce. Sprinkle over wok mixture..

2tbsp water around the inside edge of the wok, then add the cabbage, mushrooms, spinach and drained noodles into the middle of the wok.

Place the pak choi leaves around the side of the wok around the mixture.

Put a lid on the wok, turn off the heat and leave for 5 minutes.

Serve with additional soy sauce.

Cumin n Chilli beans

Use a pastry brush to lightly brush with oil (using from jarred in oil sun dried tomatoes) a deep frypan then heat on med hob heat.

Dice half a yellow onion and fry for 3 mins.

Add 1 thumbnail size of fresh chopped ginger, 1 tsp cumin, 1 tsp dried chilli, fry 1 min.

Add 2" pieces of rough chopped red, green and yellow bell peppers, 4 sliced mushrooms, 2 tbp frozen peas, 3 rough chopped sun dried tomatoes (from jarred in oil) and a whole large can of baked beans in tomato sauce. Bring to boil and cook for 10 minutes.

Make a well in the centre and drop I fresh egg into the middle. Turn heat off and leave for 3 minutes. Serve sprinkled with 2 tbsp of your favourite grated cheese and freshly ground black pepper. 

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Heuvos Pasta

Serves 1 or 2 small portions.

The day before cut 2 parsnips, 1 large sweet potato and 1 butternut squash into wedge shaped pieces. Place into a baking dish.

Mix 1 tbsp oil with, 1tsp rosemary, 1tsp sage, 1 tbsp green pesto, 1tsp freshly ground black pepper and brush over the above root veg then roast for 40 mins in a 180 fan oven. I usually eat my fill then reserve the rest in fridge until next day to cook in a sauce for pasta.

Use the reserve veg above and roughly mash until smooth. Mix in 2 chopped sundried tomatoes (from jarred in oil version).
If you made my Heuvos Rancheros dish reserve and whizz up 2 tbsp of the sauce with this veg mixture.


Or the easiest sauce is to drain the tomato sauce from a can of your favourite baked beans and mix the sauce with the mashed root veg above, adding 1tbsp green or red pesto (red is hot paprika based).


In a large saucepan add -

Long sliced 3" piece of leek and aubergine.

A hanful of chopped kale.

2 whole closed cup mushrooms

A handful of your favourite pasta

6 strips of tomato adn garlic spaghetti snapped into 4" pieces

half pint boiling water.

Put the saucepan on high heat. Bring back to the boil and boil for 12 minutes.

For the last 5 minutes microwave your above sauce in the microwave.

Drain the pasta reserving the vegetable water.

Put the drained mixture into your saucr use a spoon and fork to coat well before serving.


The vegetable water can be used the next day as the liquid when cooking boiled rice in the microwave (1tbs brown rice, 1tbs bulghur wheat and 1tbs red lentils microwaves for 22 minutes; 15 for white rice).

Heuvos Pizza (serves one)

If you made my Heuvos Rancheros dish reserve and whizz up 2 tbsp of the sauce with 6 butter beans from a can which will serve as part topping for my easy to make pizza. If you didn't just use tomato puree with a quarter tsp hot paprika mixed in.

Mix 4oz SR flour, 1 tbsp oil and begin with 4 tbsp cold water mixing to form a dough. If you use wholemeal flour more water is required. When formed put into the fridge whilst you prepare the topping.

Place a 9" frying pan on high heat hob, brush with oil from the sundried tomatoes jar.

Meantime:

Thinly dice 1 small fresh tomato (no seeds) and top with a generous amount of white pepper.

Halve 6 green olives; thinly slice 2 sundried tomatoes coated in oil with capers (use about 4 capers); 2 tbsp any of your favourite grated cheese; measure out 1 tbsp good quality pesto (usually around £2 per jar) and 6 butter beans from a can.

Place the pastry dough in the middle of the frying pan, turn around to coat with the oil then press all around to expand the dough to fit the pan. It will become easier once the dough heats through. Careful with your fingers, use a plastic spatula if you need to as the dough becomes hotter.

Leave for 3 minutes checking that the underside is a nice golden colour.

Turn your grill on to the hottest setting.

Still using the hob, brush the pizza with oil and flip the pizza base over and cook another 2 minutes whilst spreading the topping evenly around in this order -
pesto, Heuvos Rancheros sauce mix, olives, butter beans, sundried tomatoes and capers, fresh tomatoes.

Sprinkle the grated cheese of your choice evenly over the pizza then put the pan under the hot grill to melt.

Just before serving sprinkle some dried basil over the cheese. 

Salmon Hot Pepper Stir-fry

Stir-frys are so versatile, healthy and quick.

You can basically used whatever protein you want.

I like to keep fish whole but small portions.

If using meat cut into very thin strips.


 Prepare veg:


Dice a small onion, and 1 round of aubergine

Long thin slice a handful of fresh cauliflower and 3 chestnut mushrooms

Wash a handful of snap peas - leave whole

Drain half a can of butter beans

Soak a handful of dry noodles in a bowl of hot water for 5 minutes

Small dice a thumbsized piece of fresh ginger and 3 garlic cloves.

2 sundried tomatoes from jarred in oil, diced

Method:

Brush wok with oil, heat on high then add onion, cauliflower and snap peas stirring for 5 minutes.

In a small dish mix: 1 tbsp white pepper, 1 tbsp garlic salt, 1 tsp chopped chillis (dried or fresh), 1 tbsp sweet chilli sauce and add evenly to wok. Stir in for 1 minute.

Make a well in the centre of the wok and add a small portion of whole salmon (can use frozen but ensure cooked through before serving). Pour 2 tbsp sweet chilli sauce on top of salmon, add the chestnut mushrooms, drained noodles, sundried tomatoes and butter beans. Add 2 tbsp water around the edge of the wok, not directly onto the food.

Add a lid, turn down heat a couple of settings and leave for 5 minutes.

Serve on a bed of baby spinach and a helping of soy sauce and a sprinkling of butternut squash seeds (brushed with oil and pre-roasted for 10 minutes in 180 fan oven; turned once). Use sesame seeds as an alternate.

You can basically used whatever protein you want. I like to keep fish whole but small portions.

If using meat cut into very thin strips. 

Roasted garlic, szechuan pepper stir-fry

Prepare all of this first before starting to stir-fry:


Wrap 1 full garlic bulb in foil and roast for 15 mins in 180 fan oven (200 C). Cut the hard root off and squeeze the baked garlic from the other end, discard the peel.

Bowl 1:

Snip the ends from 6 green beans and cut each bean into quarters.

Thin slice 2 broccoli florets.

Thin slice half a yellow onion.

Half a green diced chilli with seeds if you like it hot and spicy.

Bowl 2:

Cut a portion of chunky cod into 4 equal pieces, sprinkle with salt (this will keep the fish from falling apart) and zest of 1 orange NB: any chunky fish or meat will do for this stir fry.

Bowl 3:

Mix 1tsp oyster sauce, 1tsp fish sauce, 1 tsp balsamic vinegar, 1tsp szechuan peppers, freshly ground black pepper.

Bowl 4:

Half a cucumber then using a peeler, peel long strips the length of that cucumber (only the peel is used for the stir-fry, so fridge remainder of cucumber). 2 tbsp frozen broad beans and the roasted garlic.

Thin slice 3 close cupped mushrooms.

Bowl 5:

1 handful of baby spinach (washed).

Heat the hob medium hot maintaining medium heat throughout cooking time. Brush the wok with oil. When hot enough to fry add contents of bowl 1 and stir-fry for 2 minutes. Put the Lid on the wok leave for 1 minute. Remove lid and turn the ingredients together 1 minute then add the contents of bowl 2 (fish OR meat) gently turning 1 minute. Lid on 1 minute.

Lid off, add contents of bowl 3. Lid on 1 minute. Lid off turn ingredients 1 minute.

Lid off, heat off, add contents of bowl 4 and bowl 5. Lid on and leave 3 minutes.

Plate up and sprinkle over 1 tsp sesame seeds before serving.

Cheese, egg and spinach deep pie

Rub 135g unsalted butter into 275g plain flour with a pinch of salt until like breadcrumbs. Set aside.

Mix together 1 beaten egg, 1tsp lemon juice and 4tbsp water. Pour into the flour and use your hands until it comes together as a soft dough. Wrap in clingfilm and leave in the fridge for 15 minutes to rest.

Make filling by frying 1 diced onion, 1 leek, 3 cloves crushed garlic until a softened. Add 225g frozen spinach or fresh and stir continuously until spinach is soft and the liquid evaporated. Use a sieve to drain off any excess liquid and allow to cool.

Beat 2 eggs with 200g unflavoured cream cheese until well combined. Add 100g mature cheddar cheese (grated), 1 tbsp chives, salt/pepper to taste and quarter tsp nutmeg. Add this to the cooled onion / spinach mixture.

Roll 2/3 of the pastry into a 30cm circle using turn roll method then use it to line a 21cm deep springform cake tin. Put the filling on top of this spreading evenly. Make 3 holes evenly to allow you to crack an egg into each hole. Roll the other 1/3 of the dough to a 24cm circle. Wet the sides with water slightly to allow sealing. Place on top of the filling mixture pressing the pastry edged to seal. Work around the side of the tin and pinch the pastry to seal. Cut a steam hole in the centre. Brush with egg and bake in a 180 fan, 200C oven for 50 minutes.

Roasted butternutsquash, sweet potatoes with smoked bacon

Serves two or one greedy one

Wash butternutsquash. Trim half inch off top and bottom, discard this. Half it lengthwise and remove seeds. Quarter both sections then cut each quarter into 4 lengthwise to make boat shaped pieces. Wash a large sweet potato well and divide it into similar sized pieces. Place on baking tray(s).

Mix together 2tbs fennel seeds, 2 tbsp red chilli flakes, tsp salt and pepper, 4 crushed garlic cloves, 2 tbsp dried rosemary and 4 tbsp oil. Dot each vegetable portion with some of the mixture.

Bake in a preheated oven 200c, 180 fan.

After 20 minutes cut 4 slices of smoked bacon in halves and arrange on top of the vegetables.

Bake another 20 minutes at 200c, 180 fan oven. Serve on a bed of washed baby spinach. Don't forget to use the tasty gnarly bits which will have stuck to the baking sheets.

Oven baked brunch

This meal is cooked all-in-one on a tray in the oven. Saves time, washing and is healthier. Serves 1 or it's easy to add more food for the number you are serving.

Heat oven 180 fan.

Use a 10" deep baking tray. Brush with a thin layer of oil then lay the food evenly in single rows in the tray ie not overlapping each other:

2 slices smoked back bacon, halved closed cup mushrooms, generous portion of cherry tomatoes on the vine, 2 sprigs of asparagus, 1" slices of bell peppers. Brush the food with extra virgin olive oil. Cook for 10 minutes. Remove from oven.

To the tray, add a portion of baby spinach, make a well and crack 2 eggs on top of the spinach. Add 1 tbsp green olives and a few sticks of frozen sliced green beans. Put back into the oven for about 5 minutes or until the eggs have runny set. Enjoy.

Heuvos Rancheros

　

Hot, spicy and delicious. (serves 1)

Dice half an onion and 2" piece of leek. Brush a deep frying pan with oil and fry them over medium heat until softened (about 4 minutes).

Add 2 bay leaves, 2 crushed garlic cloves, 1tsp smoked paprika, pinch cayenne, 1tsp dried chilli flakes, 1tsp fennel seeds, 1 tsp red pesto, 1tsp garlic powder, 1 diced fresh chilli, and half a red and half a yellow bell pepper cut in rough chunks, 2 chopped sundried tomatoes, 10 green olives (the paprika stuffed ones), 2 diced closed cup mushrooms and 1" round of diced aubergine, 100ml water (omit water if you like a thicker sauce). Cook for 2 minutes.

Add 1 tin of tomatoes (400g if you want to use fresh tomatoes), salt and cracked black pepper. Bring to boil then simmer for 10 minutes with a lid on.

Meantime make guacamole:

Put the flesh of 1 advocado into a bowl and mash with a fork, add half tbsp extra virgin oil and the juice of half a lime, 1 diced spring onion, 1tsp fresh chives, coriander and salt and pepper. Mix.

After the 10 minutes. Make a well in the centre of the hob mixture and crack an egg into it careful not to break the yoke. Replace the lid and leave for 4 minutes, serving immediately (as the egg will continue cooking) onto a plate of washed baby spinach. Sprinkle over 1tsp dried coriander, some grated cheese and small diced spring onion for crunch. Add the guacamole and enjoy.

Spag Penne Pasta in a light tomato sauce



I used the bottom two sections of Wilko's three tier steamer (£8) for this meal for one.

Place 80g wholewheat penne pasta and 20g spaghetti into the bottom section of the steamer with three quarters pint of vegetable stock, 1 tsp salt, 20g cubed aubergine, half sliced red onion and 20g fresh green beans cut into 2" slices.

in the second tier place 6 closed cupped mushrooms (halved) and an open tin of sardines in tomato sauce.

Bring to boil and lower heat to simmer for 12 minutes. Put the mushrooms into your serving dish and carefully add the contents of the sardines tin and 1 tbsp red pesto. Drain the pastas and mix well to coat with 2 large spoons.

Serve with a drizzle of olive oil and helping of grated parmesan cheese.

Gingerbread biscuits



 Mix 350g plain flour, 2 ts ground ginger, half tsp each mixed spice and cinnamon, 1 level tsp bicarbonate of soda.


Rub in 125g butter until it resembles breadcumbs texture. Add 100g brown sugar, 1 beaten egg, 3tbsp golden syrup and 1tbsp black treacle mixing to a stiff dough.

Roll out to 3mm thick. Cut into even rectangles. Line 2 baking tins with parchment and lay the biscuits with room to spread on it. Bake 180 fan for 15 minutes. Allow 10 minutes cooling time before removing from tins.

Duck in orange sauce stir-fry



Serves 1


Prepare all ingredients before starting the dish.

Make orane sauce marinade by mixing the juice and zest of 1 orange, 1tbsp roasted garlic prepared as above (or just finely chop 3 garlic cloves), 1 tsp runny honey, 2tsp chilli flakes, pinch salt, 1 tsp cornflour, 1 tsp freshly grated ginger. Place half a duck breast with fat intact into the marinade for at least 30 minutes.

Place a handful of medium egg noodles in a bowl and cover with boiling water.

Slice half a carrot to resemble matchsticks.

Slice longways and thinly 6" piece of aubergine.

3 brocolli florets sliced longways and thinly.

1 shallot diced.

3 savoy cabbage leaves sliced into thin 2" pieces.

2 tbsp cut green beans and snap peas.

Put a wok on the hob using high heat for 3 minutes. Remove the duck breast and put it fat side down into the wok, leave 4 minutes to cook. Turn and cook the other side for 1 minute. Remove the duck and set aside. The fat will render down, swirl it around the wok leaving a fine coating and drain off the residue (this can be used to cook roast potatoes at a later date giving a marvellous flavour).

Put the carrots, shallots and brocolli in the wok and stir and turn to cook for around 1 minute. Add aubergine, cabbage, green beans and snap peas and cook in the same way for 1 minute. Place the lid on the wok and leave 2 minutes.

Add the marinade and stir the veg to coat well for 1 minute. If you wish trim any remaining fat from the duck, I prefer to leave mine on as the flavour is great.

Slice the duck into half inch wide and long pieces and return to the wok stir-frying another 1 minute.

Drain the noodles using a sieve, put them into the wok again stir frying to coat with the orange sauce. Turn off the heat and replace the lid on the wok. Leave for 2 minutes. Serve with a sprinkling of sesame seeds.



Baked rosti

Simple and filling. I used up my remaining 3 eggs which were coming near use by date, I always buy too many then have to think what to do with them.

Serves 4

600g Carrots

200g savoy cabbage shredded

1 x Large Onion

3 x Medium Eggs

120g Crème Fraiche

70g Medium Cheddar Cheese grated

1 x Vegetable Stock Cube

3 heaped tsps of freshly chopped Coriander

300ml Boiling Water,

Salt and Black Pepper

30ml Sunflower Oil

20 x 20cm Shallow Baking Dish

Preheat the oven to 180°C/160 fan/350°F/Gas Mark 4.

Peel and finely chop the onion, and peel and grate the carrots.

Dissolve the stock cube in the boiling water.

Sauté the chopped onions in the oil in a large frying pan on a gentle heat for 5 minutes.

Add the grated carrot, shredded cabbage and the stock to the pan, season with salt and black pepper. Keep stirring until all the liquid has gone and the carrots are dry.

Transfer to a bowl to cool. Meanwhile beat the eggs with the crème fraiche and the grated cheese.

Pour over the carrot mix, add the chopped coriander, then transfer into an ovenproof dish. Bake in the oven for 20 minutes.

Poached smoked haddock with new potatoes

This is one of the simplest but tastiest dishes that is so easy and cheap to make.

One knob of butter and 1tsp rapeseed in a deep frying pan using moderate heat. Add fine diced half an onion and a 3 inch piece of leek turning whilst cooking for 2 mins. Finely dice 6 new baby potatoes and add to the onion mixture with freshly ground black pepper and pinch salt cooking for 2 mins with a lid on.

Add just enough milk to cover the food in the frying pan then place a smoked haddock fillet skin side down in the middle of the frying pan turning the heat down to simmer level. Place 2 tbsp frozen peas and green beans around the fish and add 2tbsp fresh chopped parsley. Lid on and simmer for 10mins. Serve with a sprinkling of finely chopped spring onions.

Three onion roasted red pepper sauce with sausage and pasta

Serves 4

The sauce, sausage and pasta all take 10 minutes to cook so prepare in advance then have them cooking simultaneously to have this quick meal in no time.

Rough chop and first blitz the following in a blender:

400g jarred roasted red peppers (rinse well in water first), 1 red chilli, 1 large tomato, 3" leek, 1 shallot, one quarter white onion, 4 garlic cloves, 1tsp runny honey, 1 tbsp red pesto, half tsp each oregano, rosemary, basil.

Place the blitz sauce in a deep pan, bring to boil and simmer 10 minutes.

Bring 600ml vegetable stock to boil, add 4 handfuls of pasta bows and boil for 10 minutes.

Slice 4 sausages lengthways and grill 10 minutes on a George Foreman grill.

Divide the sauce evenly between each of the 4 serving dishes.

Cut the sausage into bite sized pieces then add a portion to each dish.

Add a portion of pasta to each dish, stirring well to coat the pasta with the sauce.

Serve with a sprinkling of dried basil and handful of grated cheese.

Mackeral and quinoa spiced kedgeree



Serve 1 large or 2 smaller portions

Brush a deep frying pan with 1tsp oil, heat then finely chop half an onion and 3" sliced leek and fry turning for 1 min. Add 3 finely chopped garlic cloves, 1 finely diced red chilli, 1tbsp mild curry powder and 1tsp dried chilli flakes; fry for 1 min.

Add 120ml hot stock and 50g quinoa, bring to the boil, add a handful of washed spinach leaves cover and simmer for 12 minutes.

Add evely over the top - 1 tin mackeral in tomato sauce, 50g sugarsnap peas, frozen garden peas and frozen green beans, 1 tomato thinly sliced and 1 soft boiled egg halved. Bring to the boil and simmer for 5 minutes. Sprinkle over half tbsp flaked toasted almonds to serve.

Salmon chilli quinoa

 

Serves 1

Place 70g quinoa, half a diced onion, 1tbsp diced sweet potato and carrot, 2 chopped garlic cloves and half a chopped red chilli into a saucepan with 120ml vegetable stock and bring to the boil.

Reduce heat to low and add a quarter tsp turmeric powder, 1tsp fresh ground black pepper, half tsp oregano and lemon juice, 2tbsp each of tinned butter beans, chopped green beans and frozen peas.

Cut a salmon portion into 4 bite size cubes and place skin side down on top of the mix.

Lid on and simmer for 20 minutes until the quinoa has absorbed all the liquid.

Special baked potatoes



Serves 4 or 1 then freeze
 
Preheat oven to 180 fan, 200 c. Use a fork to prick 2 large baking potatoes and 2 same size sweet potatoes then brush with with a little oil. Use a deep baking tin and place 1tsp salt in each corner area. Place a potato on each pile of salt. Bake for 1 hour. Allow to cool.

20 mins before end of cooking time prepare 1 shallot sliced, 2 leeks sliced, 4 garlic cloves fine diced. Melt 25g (1oz) butter in a frypan over medium heat and fry the garlic and shallot for 2 mins, add 2tsp mustard and the leeks and cook 2mins. Pour in 300ml single cream and cook a further 3 mins. Add salt and freshly ground black pepper to taste. Meantime in another pan fry til crisp 250g cooking bacon cut into small pieces (or 8 slices bacon).

Cut the baked potatoes into quarters and rearrange so there is 2 quarter pieces of regular potatoes and 2 quarter pieces of sweet potatoes in each corner of the baking dish. Pour the leek mixture over all of this.

Using large thin sliced Gouda or Edam cheese squares place a slice on top of each. Then evenly spoon the crisped bacon over that. Return dish to oven and cook a further 10 minutes. Omit the cream for a slimmer version but it's well worth using it because you're worth it!

Stuffed red & green peppers

 

2 red and 2 green peppers, halved, 2 tsp oil, 15g (½ oz) butter, 1 courgette, finely diced, 110g (4oz) couscous, 85g (3oz) tomatoes, chopped, 3tbsp chopped fresh basil leaves or 1tsp dried basil, 125g (4½ oz) pack mozzarella Green salad, to serve 4.

• Brush the peppers with a little oil.
• Place on a baking sheet cut side down and grill under a medium heat for 5 mins.
• Turn and grill for a further 5 mins or until the peppers are tender but not collapsed.

• Meanwhile, melt the butter in a pan and cook the courgette until golden. Add the couscous and cook for 1 min.
• Add 200ml (7fl oz) boiling water, stir and remove from the heat.
• Cover and leave to stand for 5 mins.
• Stir the tomatoes and basil into the couscous and use this mixture to fill the peppers.
• Top each one with a slice of mozzarella.
• Place the stuffed peppers under the grill for 2-3 mins until the mozzarella has melted.
• Serve your stuffed peppers, warm or cold, with a green salad.

Caramelised Onion Soup, serves 8

 



It's a good idea to make a large batch of this soup as the caramelising of the onions takes a while so you can serve 1 for several days, or 8 at once. Freezes well, but obviously prepare the toast/cheese topping on the serving day.



75g butter and olive oil, 1 tsp sugar, 1 tbsp balsamic vinegar, 1 good handful fresh sage leaves or 2 tbsp dried sage, 6 cloves garlic, peeled and crushed, 5 red onions, peeled and sliced 3 large white onions, peeled and sliced 3 banana shallots, peeled and sliced 3 leeks trimmed, washed and sliced, sea salt and freshly ground black pepper, 1 large baking potato, 2 litres (3.5pts) organic beef, vegetable or chicken stock, hot 8 slices good-quality thick sliced stale bread, 200g Cheddar cheese, freshly grated, Worcestershire sauce


Put the butter,  olive oil, sugar, balsamic vinegar, the sage and garlic into a thick-bottomed, non-stick pan on medium heat to melt. Stir everything round and add the onions, shallots and leeks. Season with salt and pepper. Place a lid on the pan, leaving it slightly ajar, lower heat and cook slowly for 50 minutes, without colouring the vegetables too much. If it gets too dry add 1 tbsp water and oil. Remove the lid for the last 20 minutes until onions become soft and golden. Stir occasionally so that nothing catches on the bottom. Having the patience to cook the onions slowly, for a lovely sweetness and great flavour.

Add the stock and 1 large diced baking potato. Bring to the boil, turn the heat down and simmer for 15 minutes. You can skim any fat off the surface if you like, or just leave it for flavour.

Preheat the oven or grill to maximum. Toast your bread on both sides. Correct the seasoning of the soup. Ladle it into individual heatproof serving bowls and place them on a baking tray. Add a slice of toasted bread over each bowl. Sprinkle with some grated Cheddar and drizzle over a little Worcestershire sauce.

Put the baking tray into the preheated oven or under the grill to melt the cheese then serve.

Sardinomlette



Sardines are a good source of omega 3 (good fat) but apart from sardines on toast and enriching a tomato pasta sauce that's all I've done with them but they can be combined into a tasty omlette. Spinach is a good source of iodine keeping the thyroid gland well sourced.

Prepare:

Use 4 potatoes from a drained tin, 1 cherry tomato, 1 shallot and slice all thinly. Place all in a single layer on a plate and sprinkle on a generous amount of white pepper, set aside.

Rinse a handful of baby spinach and leave to drain.

In a another small dish place 2 tbsp cut frozen green beans and 2 tbsp frozen peas.

In another dish mash 1 tin of sardines in their tomato sauce to combine and place 2 crushed garlic cloves in the same dish.

Beat 2 large eggs lightly.

Heat a 10" frypan brushing the bottom and sides with a fine layer of oil.

Use medium heat and begin the layers with potatoes, tomato and shallot on the first layer. Cook for 2 mins with lid on. Layer the spinach over this and cook 2 mins with lid on.

Evenly place the green beans and peas over the spinach then put on spoonfulls of the sardine mix evenly pressing down to flatten slightly.

Finally pour the eggs over mostly around the outer couple of inches with a smaller amount in the middle. Place the lid on, turn off the heat and heat the grill to highest setting. When this is reached remove the lid and place the frypan under the grill to set the egg mixture (about 2 mins).

Place a large plate which will fit into the frypan, and holding with one hand in the middle of the plate flip the frypan so your meal is on the plate to serve.

Okonomiyaki (Japanese pizza)



Serves 1-2
150g in total of cabbage, finely shredded (green and red)
80g leeks, well washed and chopped

2 shallots finely chopped
130g wholemeal flour
Salt and pepper to taste
2 eggs, beaten
1 tbsp oil

2 tbsp cookng chorizo
4 green olives halved
2tsbp grated cheese
2tsp ketchup
Toasted flaked almond and chives, to finish


Combine the cabbage, leeks, shallots, flour, salt and pepper in a bowl. Toss until everything is coated with a dusting of flour. Stir in the , olives and chorizo and mix until everything is evenly coated.

Heat a large frying pan over a medium heat and add a tbsp oil. Scoop the cabbage mixture into the pan, and using a metal spatula press it into a round pancake shape, flat as you can get it. Cook for 4 minutes, or until the bottom is golden. To flip the okonomiyaki, slide it out of the skillet on to a plate. Place another plate on top and flip both over together. If you need a bit more oil in your pan, add it now, then slide the okonomiyaki back into the pan. Again press down a bit with a spatula, drizzle the ketchup over and spread evenly; sprinkle on the grated cheese and cook another 4 minutes.

Sprinkle the okonomiyaki with toasted almonds and chives if liked to serve.

Borsch



The only way I have eaten beetroot is in salads but this Russian beetroot soup gives a new dimension to a great vegetable. If you don't want to cook the beet from scratch use a pre-packed cooked supermarket version which saves time and bother.


2 large or 3 medium beets, thoroughly washed
2 large or 3 medium potatoes, sliced into bite-sized pieces
4 Tbsp of cooking oil
1 medium onion, finely chopped
2 carrots, grated
1/2 head of cabbage, thinly chopped
1 can kidney beans with their juice
2 bay leaves
1.5pts of water
1.5pts of chicken stock
5 Tbsp ketchup
4 Tbsp lemon juice
1/4 tsp freshly ground pepper
1 Tbsp chopped dill

Fill a large wok with 1.5pts of water. Add 2 – 3 beets. Cover and boil for about 1 hour (some beats take longer, some take less time. It depends on how old the beets are). Once you can smoothly pierce the beets with a butter knife, remove from the water and set aside to cool. Keep the water.

Slice 3 potatoes, add into the same water and boil 15-20 minutes.

Grate both carrots and dice one onion. Add 4 Tbsp of cooking oil and saute vegetables until they are soft (7-10 minutes). Stir in ketchup when they are almost done cooking.

Thinly shred 1/2 a cabbage and add it to the pot when potatoes are half way done.

Next, peel and slice the beets into match sticks and add them back to the pot. When you peel beets, use a plastic bag over your hands to avoid red fingers.

Add 1.5pts of chicken stock, lemon juice, pepper, bay leaves and can of kidney beans (with their juice) to the pot.

Add carrots and onion to the pot along with chopped dill.


Cook another 10 minutes until cabbage is done.

Serve with sour cream or mayo drizzled on top. Serves 6

Not the Cabbage Soup diet

　

The 7-day cabbage soup diet was a popular method to lose a bit of weight quickly but it was bland. Cabbage soup can be made in a variety of tasty ways.

These are just a few ways you can prepare the very healthy cabbage soup. Any of the following soups can be blended or served as is when cooked.
4 servings:


Cabbage and Rice soup:

Thin slice 1 head savoy cabbage, 1 medium onion, 2 carrots, 2 bell peppers, 2 sticks celery. Heat 2 tbsp oil in a wok or large saucepan, add veg and keep turning for 3 mins. Add salt, freshly-ground black pepper, 1 tbsp oregano and garlic salt, 1tsp paprika.

Add 454g plum tomatoes and snip the tomatoes with a pair of scissors to break up. Add 1 pint hot vegetable stock then bring to a boil.

Lower heat to a simmer, add 4oz uncooked brown rice and cook for around 15-20 until rice is cooked and vegetables are soft enough.

Potato & savoy cabbage soup wth bacon
1 onion, 1 carrot, 1 celery, 2 garlic cloves, 1 tbsp oil, 550g floury potatoes diced,

1litre chicken or vegetable stock, 8 rashers streaky bacon, a quarter medium Savoy cabbage (about 200g/8oz)

Chop the onion, carrot, celery and garlic in a food processor. Heat the oil over a medium heat in a large saucepan. Add the vegetables and potatoes, season well, then reduce the heat and cover the pan. Gently cook for about 5 mins until starting to soften, then add the stock, turn up the heat and bring to the boil. Simmer for 5 mins more, or until all the vegetables are tender.

While the soup is cooking, grill or fry the bacon until crisp, then cut into strips. Shred the cabbage, discarding the core.

Whizz the soup in the food processor until smooth, then return to the pan and add the cabbage. Simmer for a few mins until the cabbage is just tender, then season to taste and serve scattered with the bacon.

 



Refreshing Cabbage Soup:

- 3 cups of chicken or beef stock
- 1 1/2 cups of green cabbage, finely shredded
- 1 tbsp of prepared mustard
- 1 tsp of sugar
- 2 cups of buttermilk
- 1 cucumber, finely diced
- 1 tbsp fresh dill, minced
- 2 tbsp fresh parsley

In a medium saucepan, heat the stock and add the cabbage. Let this simmer for around 10 minutes. Remove the pan from heat and mix in the mustard, dill, and sugar. Stir in the buttermilk and add the cucumber. Chill the soup for about 2.5 hours or depending on your refrigerator. Put some parsley to garnish the soup and enjoy the soup ice cold. A yummy soup on a hot summer day!

The Military Diet Cabbage Soup:

- 1 large head of cabbage
- 1 large bunch of celery
- 2 bunches of green onion
- 1 large can of whole tomato
- 2 pints of chicken stock
- 3 large bell peppers
- Salt and pepper to taste

Military way is short and simple. Chop all the vegetables and add to a large pot of chicken stock. Bring to the boil, add the whole tomatoes and cook with low heat for 15 minutes. Serve.

Zucchini Cabbage Soup Recipe:

- ½ medium head of cabbage, diced
- 3 small corgette, diced
- 1 large clove of garlic, crushed and minced
- ¼ tsp dried basil
- ½ tsp black pepper
- Salt to taste
- 12 ounces of vegetable juice
- 2 tbsp tomato paste
- 1 can French Onion Soup
- 1-2 cups chopped spinach
- ½ cup sliced carrots
- Dash of Worcestershire sauce

Mix all ingredients, bring to boil and cook on low heat for 10-15 minutes. Serve and enjoy!

Weight Watchers Cabbage Soup:

- 1 large dark green cabbage
- 1 red, 1 green, 1 yellow pepper
- 1 head of celery
- 2 carrots
- 2 lbs of mushroom
- 3 big leeks
- Small bag spinach
- Big bag water cress
- Big bag rocket leaves
- 3 onions
- 1 can Weight Watchers chicken soup

Combine all the ingredients and bring to a boil. Upon boiling, decrease heat and let the soup cook for another 10 to 15 minutes. Serve

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