Healthy Recipes

Vegetable Shepherds Pie


For the mashed potatoes:

  • 3 large potatoes, peeled and halved
  • 3 cloves garlic, peeled
  • 120 ml skimmed milk
  • Salt to taste
  • Freshly ground black pepper

For the vegetables:

  • 2 tablespoons olive oil
  • 1 medium onion, chopped
  • 1/2 pound mushrooms, sliced
  • 2 tablespoons flour
  • 1 pint of vegetable stock
  • 1 cup frozen peas
  • 1 cup frozen sweet corn
  • 1 cup frozen cut carrots
  • 1 cup frozen green beans

Cooking Instructions

For the potatoes:

  1. Place the potatoes and garlic in a saucepan, cover them with water and add a pinch of salt.
  2. Bring to a boil and simmer until the potatoes are tender, about 20 minutes.
  3. Drain and mash the potatoes and garlic.
  4. Stir in the milk and season to taste with salt and pepper.

For the vegetables:

  1. In a large soup pot, heat the olive oil over medium heat. Add the onion and mushrooms and cook until the vegetables are soft.
  2. Stir in the flour and cook for 2 minutes more.
  3. Slowly whisk in the vegetable broth. Bring the mixture to a boil, add the frozen vegetables and simmer for 3 minutes. Season the vegetable mixture with salt and pepper.
  4. Pour the vegetables into a casserole dish. Spread the mashed potatoes over the vegetable mixture.
  5. Place the dish on a baking tray and bake for 30 minutes or until the potatoes are lightly browned. Serve hot.


Chunky vegetable broth with parsley dumplings

Ingredients. Serves 4

  • 2 carrots
  • 1 onion
  • 2 sticks of celery
  • 1/4 of a small swede
  • 2 oz of peas
  • 2 oz whole green beans
  • 1 clove garlic(crushed)
  • 2 oz lentils (pre soaked)
  • 2 potatoes (peeled)
  • 2 pints chicken/vegetable stock


4oz self raising flour, 2oz vegetable suet, pinch chopped parsley, water, mixed into dough and rolled into small balls poach in half pint of stock until cooked

chop all of the vegetables into a half inch dice. boil vegetables and lentils in stock for a minimum of 20 minutes. puree half of the soup mix and return it to remainder this will thicken the soup check seasoning and garnish with dumplings.


Ty Tal Garth Welsh Black Minced beef salsa with Savoury Rice

Ingredients. Serves 4

  • 1lb minced welsh black beef
  • 1 tin chopped tomatoes
  • 1 chopped onion
  • 2 crushed garlic cloves
  • 1 sliced red pepper
  • 1 sliced yellow pepper
  • 1 teaspoon fresh coriander (chopped)
  • 2 spring onions (diced)
  • 1 teaspoon salsa paste
  • 1 squeeze of lime juice
  • 1 teaspoon honey
    1 teaspoon sunflower oil


  1. heat oil in large pan, add beef and fry for 5 minutes.
  2. add onion, garlic and salsa paste and fry for a few minutes longer do not allow these to brown
  3. add peppers, lime juice, honey and cook for a further two minutes.
  4. add tinned tomatoes and cook for ten minutes.
  5. finish off dish with spring onion and fresh coriander.


Whole-wheat Spaghetti with pan cooked vegetables

Ingredients. Serves 4

  • 8oz whole wheat spaghetti
  • 1 teaspoon olive oil
  • 1 chopped onion
  • 2 carrots (cut in matchsticks)
  • 2 clove of garlic (crushed)
  • 2 courgette (sliced)
  • 1 red pepper (sliced)
  • 1 yellow pepper (sliced)
  • 4oz mushrooms (sliced)
  • 8oz broccoli florets
  • 12 fl oz chicken stock
  • 2 teaspoons soy sauce
  • 4 fl oz passata (sieved tomatoes)
  • 12 basil leaves
  • grated caerphilly cheese (for garnish)


  1. Heat oil in a large large pan add onion, carrot garlic and cook for 2-3 minutes.
  2. Add remaining vegetables with stock and soy sauce simmer for about 10 minutes add passata.
  3. Cook for a further 5 minutes.
  4. Meanwhile cook the spaghetti in a large pan of lightly salted boiling water for 10-20 minutes.
  5. Once its just cooked drain off water and pour spaghetti into a serving dish, pour vegetable mix over top and finish with basil leaves and grated cheese.

Serve immediately.


Thyme Roasted Tomatoes, Garlic and chorizo with pasta

Ingredients. Serves 4

  • 1 pack of pasta twists or spaghetti
  • 1lb tomatoes(halved)
  • 3 cloves of garlic (crushed)
  • 1 bunch of fresh thyme
  • 1 quarter pint olive oil
  • 8oz chorizo (diced)
  • 2oz parmesan cheese


  1. Cook pasta in plenty of lightly salted boiling water for approx 10 minutes.
  2. lay tomatoes in roasting tin rub with garlic and oil add a little thyme.
  3. cook for 10 minutes in a preheated oven set at 180.
  4. dry fry chorizo in a heavy pan pan until it becomes crispy on surface.
  5. drain pasta add chorizo and roasted tomatoes with the cooking juices.
  6. top with fresh thyme leaves and grated parmesan.


Geoff the Chefs Savoury Rice


  • 8oz long grain rice
  • 1 pt chicken stock
  • 4oz peas (defrosted)
  • 4oz red kidney beans(tinned)
  • 1 tb spoon saffron
  • 1 pinch cinnamon


Cook rice in stock for 10-15 mins with spices and onion add peas and red kidney beans cook for a further five minutes.



Pan Fried Ty Tal Garth Lamb With Pickled Red Onions And Green Cabbage

Ingredients. Serves 4

  • 8 loin chops (rubbed with rosemary and crushed garlic)
  • 1kg shredded spring/savoy cabbage (boiled or steamed)
  • for the pickled onions
  • 700g red onions (peeled)
  • 150ml olive oil
  • 150ml groundnut oil
  • 150 balsamic vinegar
  • squeeze of lemon juice


The red onions can be prepared well in advance. cut each onion into 6-8 wedges with root core left on. Bring a pan of water to boil and cook onions for a few minutes. Warm the oils, balsamic vinegar and lemon juice in a pan add drained onions and leave to marinate and leave for at least 2 hours.

The onions will taste much better after a couple of days of refrigerated storage. Do not serve the onions hot as the flavour will be lost, they should be served warm.

Heat a heavy pan and cook chops, once cooked to your liking pour away any fats, rinse the pan with red wine. Add a good pan gravy alternatively you could use a ready made red wine sauce. Set chops on a little of the cabbage with some onions on the side and a little of the sauce.


Sweet Chilli Veg Stirfry With Herb Pancake

Ingredients. Serves 4

  • 4 spring onions (trimmed)
  • 2 carrots
  • 2 sticks of celery
  • 1 red pepper
  • 1 yellow peeper
  • 1 pack bean sprouts
  • 2 oz mushrooms(sliced)
  • 1 leek
  • 1 red onion (sliced)
  • 1 tb spoon soy sauce
  • 2 tb spoon sweet chilli sauce
  • 2 cloves garlic (crushed)
  • 1 tablespoon fresh ginger
  • 1 tablespoon fresh coriander (chopped)
  • 1 teaspoon sunflower oil
  • 1 pinch of chinese 5 spice


Cut all of the carrots, celery and peppers into fine sticks about 3 inches in length. Heat a wok or large frying pan and add sunflower oil quickly fry off the garlic, ginger and 5 spice. for a minute or so do not let this brown off.
add all of the prepared vegetables and cook for a few minutes longer add the soy sauce and the sweet chilli sauce
season to taste and finish the dish with the coriander.

Herb Pancake

  • 4oz plain flour
  • 1 egg
  • 10 fl oz
  • chopped herbs

Sieve flour and egg stir to a paste add herbs, season mix and cook until golden brown in a shallow non stick pan.


Smoked haddock kedgeree

Ingredients. Serves 4

  • 12oz fillet of smoked haddock(boneless)
  • 2 cups basmati rice (plain boiled)
  • 1 white onion (finely chopped)
  • 1 clove garlic (crushed)
  • 1 sliced white onion
  • 2oz peas (blanched)
  • 2oz mushrooms (sliced)
  • 1 teaspoon tumeric
  • 1 teaspoon mild curry paste
  • 2 boiled eggs (quartered)
  • 1 tablespoon sunflower oil
  • 2 tablespoon creme fraiche
  • chopped parsley


  1. Poach haddock in a shallow pan of water for a few minutes until it is just cooked.
  2. Turn off heat and leave fish in liquor.
  3. Melt butter and cook chopped onion and garlic until soft add tumeric and curry paste
  4. Cook for a couple of minutes add mushrooms cook for a Further five minutes.
  5. Add rice and coat with curried onion mixture.
  6. Drain fish and reserve cooking liquor, add a little liquor to the rice mixture.
  7. Skin and flake fish then add the peas to the rice mixture.
  8. Add creme fraiche, egg quarters finish with parsley and crispy fried onions.


Stuffed poached breast of chicken portuguese style

Ingredients. Serves 4

  • 4 chicken breasts
  • 1 tin chopped tomatoes
  • 3 sliced peppers (red, yellow, green)
  • 2 oz black olives
  • 4 tables tomato paste
  • 1 tablespoon olive oil
  • Quarter pint of chicken stock
  • 1 tub cream cheese
  • 1 teaspoon pesto


  1. Make a cavity in chicken breast, mix cream cheese and pesto together and stuff cavity, roll breast in cling film and foil.
  2. Poach chicken in stock for about 20 mins until it is thoroughly cooked (no sign of pink).
  3. In a separate pan heat olive oil add onions, olives, and peppers and soften (do not allow this to colour) add tomato paste and tinned tomatoes.
  4. Cook sauce for about 10 mins over a moderate heat.
  5. Slice chicken and serve with sauce


Beetroot Borscht

Ingredients. Serves 6

  • 1 tablespoon Olive Oil
  • 1 leek, finely chopped
  • 1 stick Celery, finely chopped
  • 275g raw beetroot, peeled and finely grated
  • 1 potato, diced (about 100g in total)
  • 1 carrot, finely grated (about 150g in total)
  • 1.2 litres beef stock, or vegetable stock
  • 2 tablespoon red wine vinegar
  • 1 teaspoon sugar
  • 2 tablespoon Soured Cream
  • salt and fresh ground black pepper


  1. Heat the oil in a large pan and stir-fry the leek and celery for about 2-3 minutes until softened but not coloured,
    then add the beetroot, potato and most of the carrot, reserving some for garnish.
  2. Pour the stock into the pan, season and bring to the boil, then reduce the heat and simmer,
    stirring occasionally, for about 40 minutes or until the vegetables are completely tender and the soup has thickened slightly.
  3. Season the soup to taste, and then stir in the vinegar and sugar. Heat gently until the sugar has
    dissolved. Ladle the soup into warmed serving bowls and garnish with a small dollop of soured cream and the reserved grated carrot. Serve immediately.


Cannelloni Bean and Red Onion Risotto

Ingredients. Serves 6

  • 1 tablespoon Olive oil
  • 1 large red onion, finely chopped
  • 2 cloves Garlic, finely chopped
  • 4 sprigs Thyme
  • 500g Risotto Rice
  • 200ml dry white wine
  • 1 litre hot vegetable stock
  • 800g canned cannelloni beans, drained and rinsed
  • 2 teaspoon freshly grated Parmesan cheese
  • 1 pinch freshly ground black pepper


  1. Heat the oil in a large pan and gently cook the onion, garlic and thyme for 5 minutes until softened. Add the rice, stir for a few seconds then pour in the wine.
  2. Bubble rapidly until the wine evaporates, then slowly add the stock in batches, letting the rice absorb the liquid each time before adding more. Add the beans about halfway through – keep the heat fairly high and the whole process should take about 20 minutes.
  3. Season with pepper. Once all the liquid has been absorbed and the grains are soft and creamy, divide the risotto between bowls. Top each serving with a sprinkling of Parmesan and a good grinding of black pepper and serve swiftly.


Fluffy Smoked Haddock Potato Pie

Ingredients. Serves 6

  • 1.5kg floury potatoes, such as King Edwards or Maris Piper
  • 600g smoked haddock fillets (150g each), undyed
  • 300ml Milk, skimmed
  • 1 bunch Spring Onions, finely chopped
  • 200g low-fat fromage frais
  • 40g grated Emmenthal, or Leerdammer
  • 1 pinch freshly ground sea salt and black pepper


  1. Cook the potatoes in a large pan of boiling water for 15 minutes or so until tender.
  2. Meanwhile, place the haddock in a pan, pour over the milk and sprinkle over the spring onions. Cover, bring to the boil and simmer for 5-8 minutes until the fish is cooked; it should flake easily. Lift out the cooked fish and discard the skin and any bones. Pour the warm milk and spring onions into a jug – you’ll need 200 ml – and there should easily be enough.
  3. Drain the potatoes well and mash, ideally with a ricer, until smooth. Beat in the warm milk and spring onions, followed by the fromage frais. Gently fold in the flaked fish and check the seasoning – you’re unlikely to need much, if any, salt, but grind in plenty of black pepper.
  4. Spoon the mixture into a large, shallow heatproof dish and scatter over the cheese. Pop under a medium-low grill for 15 minutes until golden and crunchy on the surface.


French Chicken and Red Wine Casserole

Ingredients. Serves 4

  • 400g canned chopped tomatoes
  • 300ml red wine
  • 600ml chicken stock
  • 8 cloves garlic
  • 4 sprigs of Rosemary
  • 1 tsp light muscovado sugar
  • 4 Chicken thighs
  • 4 chicken drumsticks
  • 75g black olives, unpitted
  • 1 orange, grated rind and juice
  • 1 pinch fine sea salt and freshly ground black pepper


  1. Place the tomatoes, wine, stock, garlic, rosemary and sugar in a flameproof casserole dish and bring to the boil.
  2. Meanwhile, pull the skin off the chicken. Add the chicken pieces to the pan. Partially cover and simmer for 1 hour and 20 minutes.
  3. Preheat the oven to 200C/gas 6. Add the olives and orange rind and juice to the casserole dish, along with some salt and pepper. Arrange the bread on top of the casserole, then place the dish on a baking sheet.
  4. Pop into the oven for 20 minutes until the bread is toasted and golden. The juices will bubble up and dribble down the side and over the bread in places, but don’t worry, this is a rustic dish. Serve warm.


Low Fat Caesar Salad

Ingredients. Serves 8

  • 2 garlic cloves, finely chopped
  • 2 anchovy fillets
  • 0.5 tsp freshly ground pepper
  • 2 tablespoon lemon juice
  • 2 tablespoon Dijon mustard
  • 2 tablespoon Honey
  • 40g Parmesan Cheese, grated
  • 100g bio low-fat plain yogurt
  • 2 heads romaine lettuce
  • 115g croutons, low fat


  1. First make the dressing. Place the garlic, anchovies, ground pepper, lemon juice, mustard, honey, Parmesan and yogurt in a blender and process till smooth. Chill for at least two hours.
  2. Rinse the lettuce, drain and spin dry. Cut crossways and refrigerate until needed.
  3. Toss the lettuce together with the dressing and croutons. Serve.


New Tuna Niçoise

Ingredients. Serves 4

  • 500 Potatoes, anya or pink fir-apple potatoes, halved
  • 200 fine green beans
  • 12 quail’s eggs
  • 1 romaine lettuce, shredded (heart only)
  • 400 canned tuna, in spring water, drained
  • For the dressing:
  • 1 tablespoon capers, roughly chopped
  • 1 mild red chili, seeded and finely chopped
  • 1 small garlic clove, crushed
  • 1 tsp Olive oil
  • 1 lime, grated rind and juice
  • 1 pinch fine sea salt and freshly ground black pepper


  1. Cook the potatoes in a large pan of boiling salted water for 15 minutes, adding the beans to the pan for the last 2-3 minutes of cooking time.
  2. Meanwhile, cook the eggs in a pan of boiling water for 4 minutes. Drain well and cool under running water until completely cold.
  3. To make the dressing, stir together the capers, chili, garlic, olive oil and lime rind and juice, adding salt and pepper to taste.
  4. Drain the potatoes and beans then cool under running water until completely cold. Shell and halve the eggs.
  5. Loosely toss together the lettuce, tuna, potatoes, beans, eggs and dressing. Serve the salad as soon as it is tossed.


Peppered Steaks with Mushroom Yorkshires

Ingredients. Serves 4

4 Portobello or field mushrooms
1 tsp Olive oil
75g plain flour
1 egg, beaten
5 tablespoon Milk, (skimmed)
4 sirloin steaks, 100g each, fat removed
1 tablespoon Dijon mustard
2 tsp peppercorns, cracked
1 pinch fine sea salt and freshly ground black pepper


  1. Preheat the oven to 220C/gas 7. Place a mushroom, stalk-side up, in each hole of a 4-hole non-stick Yorkshire pudding tin. Season with salt and pepper and drizzle a tiny spot of oil over each. Roast for 10 minutes.
  2. Meanwhile, place the flour in a bowl, make a well in the centre and beat in the egg, milk and two tablespoons of water to make a smooth batter. Season with salt and pepper.
  3. Lift out the mushrooms from the tin, pour in the batter so it comes halfway up each mould, then carefully return each mushroom so it is surrounded by batter. Return to the oven for 20 minutes until risen and dark golden.
  4. Preheat a heavy griddle pan or non-stick frying pan. Season the steaks with salt and spread lightly with mustard. Sprinkle over the peppercorns, pressing them well into the steaks. When the Yorkshires are nearly ready, cook the steaks for 3 minutes or so on each side until nicely browned but still a little pink in the centre.
  5. Serve each steak and a Yorkshire pudding with mashed potatoes and gravy.

Cook’s Notes

For a herbed fat-free mash, peel and cube white-skinned potatoes, such as Maris Piper, and boil in salted water until tender. Drain well and mash thoroughly, then beat in fat-free fro mage frais or skimmed milk and a handful of chopped fresh herbs, such as parsley, basil or chives, until smooth. Season well to taste.

Gravy granules can often be high in fat but old-style powders tend to be low. For an easy gravy, vigorously bubble a little red wine in a pan for 5 minutes or so then add a stock cube and water. Thicken either with dissolved corn flour or add a spoonful of redcurrant or cranberry jelly, then balance the sweetness with a splash of balsamic vinegar.


Slim Spagetti Bolognaise

Ingredients. Serves 4

  • 2 tsp Olive oil
  • 1 onion, chopped
  • 1 garlic clove, crushed
  • 1/3-1/2 tsp allspice, freshly ground
  • 500g turkey breast mince
  • 400g canned chopped tomatoes
  • 1 tsp balsamic vinegar
  • 2 tablespoon Parsley, chopped
  • 400g whole wheat spaghetti
  • a few shavings of Parmesan Cheese, to serve
  • Salt, and freshly ground black pepper


  1. Heat the olive oil in a wide saucepan or sauté pan. Add the chopped onion and cook over a medium-low heat, stirring occasionally, for about 10 minutes or until the onion is translucent. Add the garlic and allspice and continue cooking for another 10 minutes or until the onions are soft, golden and floppy.
  2. Add the turkey breast mince to the pan and raise the heat to moderately high. Cook, stirring constantly, for 3-5 minutes or until the turkey is crumbly and has turned white.
  3. Pour in the canned tomatoes and balsamic vinegar and stir to combine. Bring to a boil, then lower the heat and simmer for 15 minutes until the sauce is thick and rich.
  4. Meanwhile, bring a large pot of salted water to the boil. Cook the spaghetti according to the packet instructions or until al dente. Drain and keep warm.
  5. Add the chopped parsley to the turkey ra gu and stir to combine. Taste and adjust the seasoning as desired. Toss the sauce and spaghetti together in a large bowl then transfer to serving plates. Garnish with Parmesan cheese and freshly ground black pepper and serve hot immediately.


Sticky Pork Chops with Fragrant Rice

Ingredients. Serves 4

  • 4 boneless pork chops, lean, about 100g each
  • 250g Thai jasmine rice
  • 1 Star Anise
  • 2 tablespoon Soy sauce
  • 1 tablespoon dark muscovado sugar
  • 3 tablespoon hoi sin sauce
  • 1 tablespoon chili sauce


  1. Place the pork chops in the base of a steamer sat over a pan of boiling water. Cover and steam for 5 minutes.
  2. Meanwhile, place the rice in a saucepan with the star anise and cover with water. Bring to the boil and simmer gently for 15 minutes until tender. Drain well.
  3. Preheat the grill to high. Stir together the soy, sugar, hoi sin and chili sauces. Place the chops on a rack with a baking sheet underneath and brush the upward-facing side with the mixture. Grill for 3-4 minutes until dark and slightly charred, then turn the chop over, brush the uncooked side with the mixture and grill for a further 3-4 minutes.
  4. Serve the sticky chops with the fragrant rice and steamed greens.


Chicken Noodle Laksa

Ingredients. Serves 4

  • 5 long fresh red or green chilies
  • 5 red Thai shallots, peeled
  • 4 garlic cloves, peeled
  • 3 coriander roots
  • 1 tsp salt
  • 1 tablespoon good quality curry powder

For the laksa:

  • 500ml coconut cream
  • 2 tablespoon thick soy sauce
  • 500g boneless, skinless chicken thighs
  • 700ml chicken stock
  • 1-2 teaspoon nam pla (Thai fish sauce)
  • For the garnish:
  • 500g dried ho fun noodles
  • 1 tablespoon sunflower oil
  • 4 garlic cloves, sliced
  • 4 red Thai shallots, sliced
  • 4 long dried chilies
  • 1/2 tsp salt
  • 1 tsp caster sugar
  • 1-2 limes, halved
  • 1 small head chicory, roughly chopped
  • 100g fresh bean sprouts
  • 4 tablesppon fresh coriander, chopped


  1. First make the curry paste. Using a food processor or pestle and mortar, grind together all the curry paste ingredients to make a coarse paste.
  2. Pour the coconut cream into a large saucepan. Bring to the boil and boil over a medium heat until it separates. Add the curry paste and cook for 2-3 minutes until fragrant.
  3. Stir in the soy sauce and chicken and cook for 3-4 minutes, stirring occasionally.
  4. Add the chicken stock, bring to the boil and simmer gently for 20 minutes.
  5. Season to taste with fish sauce and keep warm.
  6. Arrange the noodles in a large bowl and pour over the boiling water to cover. Leave to stand for four minutes, then drain.
  7. Heat the sunflower oil in a frying pan and fry the sliced garlic. Separately fry the shallots and chilies for about 30 seconds until crispy and golden brown. Strain and cool. Pound together in a pestle and mortar with salt and sugar.
  8. Divide the drained noodles between four serving bowls. Top with the coconut curry sauce. Serve with a garnish of limes, scatter with the garlic, shallot and chili mix, chicory, bean sprouts and coriander.


Pan-fried wasabi cod

Ingredients. Serves 4

  • 225g Thai jasmine rice
  • 125g frozen peas
  • 150g bag herb salad
  • Juice of 1 lemon
  • 5 tablesppon olive oil
  • 1-11/2 tablespoon wasabi paste, to taste
  • 2 sushi no ri-seaweed sheets (We Used Yutaka)
  • 4 x 200g skinless cod loin fillets
  • Pickled ginger, to serve


  1. Put the rice in a pan and cover with water. Bring to the boil and simmer for 8 minutes. Add the peas and cook for a further 5 minutes, until the rice and peas are tender. Drain and rinse under cold water to cool. Once drained thoroughly, put into a large bowl with the salad. Toss together.
  2. Meanwhile, make a quick dressing by whisking the lemon juice, 4 tablespoons oil and 1-11/2 tablespoons wasabi paste, to taste. Set aside.
  3. Roughly crush the seaweed sheets and use to coat the cod fillets. Heat the remaining olive oil in a non-stick pan and cook the cod over a medium heat for 8-10 minutes, turning, until opaque and cooked. Transfer to plates, along with the rice and pea salad. Drizzle with the wasabi dressing and serve with pickled ginger.


French bean, mange tout, prawn and sesame noodles

Ingredients. Serves 4

  • 15g sesame seeds
  • 200g French beans
  • 200g mange tout
  • 125g dried medium egg noodles
  • 400g cooked and peeled prawns
  • 1 medium-hot red chili, de seeded and chopped
  • For the dressing
  • 1 tablesppon dark soy sauce
  • 1 tablesppon rice wine vinegar
  • 1 tsp toasted sesame oil
  • 1 tsp sunflower oil
  • 1/4 tsp caster sugar


  1. Heat a dry frying pan over a medium-high heat. Add the sesame seeds and stir for 3-4 minutes, until lightly toasted. Transfer to a bowl and leave to cool. Whisk together the ingredients for the dressing.
  2. Bring a large pan of salted water to the boil. Meanwhile, top and tail the French beans and cut them in half lengthways. Cut the mange tout in half lengthways, too. Drop the beans into the pan and cook for 3 minutes, until just tender.
  3. Remove with a slotted spoon and refresh under cold water. Add the mange tout and cook for 2 minutes. Remove with a slotted spoon, then drain and refresh as before.
  4. Add the noodles to the pan and cook for 4 minutes or until just al dente. Drain and set aside to cool.
  5. Mix the beans, mange tout, noodles, prawns, most of the sesame seeds and the chili together in a large bowl. Add the dressing and toss together well. Sprinkle with the rest of the sesame seeds just before serving.


Salmon and ginger fishcakes with sweet-and-sour salad

Ingredients. Serves 4

  • 500g skinned salmon fillet
  • 4cm piece ginger, very finely chopped
  • 4 spring onions, finely chopped
  • 1 tsp sunflower oil
  • For the salad
  • 1 medium-hot red chili, de seeded and finely chopped
  • 2 tsp caster sugar
  • 1 tsp Thai fish sauce
  • 1 tablespoon lime juice
  • 1 tablespoon rice vinegar
  • 1/2 cucumber
  • 1 small yellow pepper, de seeded and cut into long, thin strips
  • 1 small carrot, cut into thin strips
  • 12 cherry tomatoes, halved
  • Bunch of fresh coriander, leaves picked


  1. Put the chili, sugar, fish sauce, lime juice and vinegar into a screw-top jar and shake well. Set aside. Halve the cucumber, then slice each piece into long, thin strips. Toss the cucumber, pepper, carrot and tomatoes together in a bowl.
  2. Chop the salmon until you have a coarse, mince-like mixture. Put into another bowl with the ginger and onions. Season. Mix together and divide into 8. Using slightly wet hands, shape into 8 fishcakes.
  3. Heat the oil in a large, non-stick frying pan over a medium heat. Cook the fishcakes for 11/2 minutes each side, until lightly golden and cooked.
  4. Toss the dressing and coriander leaves through the salad. Divide between 4 plates and top each with 2 fishcakes.


Pumpkin and peanut curry

Ingredients. Serves 4

  • 2 tablespoon crunchy peanut butter
  • 1 tsp tomato purée
  • Zest and juice of 1 lime
  • 1 tablespoon soy sauce or Thai fish sauce
  • 1 tsp sugar
  • Small handful fresh coriander, with roots (if possible)
  • 2 red chilies, halved and de seeded
  • 4 garlic cloves
  • 1cm piece fresh ginger
  • 2 tablespoon vegetable oil
  • 2 red onions, cut into thin wedges
  • 800g pumpkin or butternut squash, peeled, de seeded and roughly diced
  • 400ml can coconut milk


  1. Stir the peanut butter into a jug containing 200ml hot water, until it dissolves. Stir in the purée, lime zest and juice, soy or fish sauce and sugar. Ignore how ropey this looks! Set aside.
  2. Remove the leaves from the coriander and set aside. Chop the stalks and roots as finely as you can, along with the chili, garlic and ginger.
  3. Heat the oil in a wok or good-sized pan and fry the onions quite briskly for a few minutes, so that they catch slightly. As soon as this starts to happen, add the pumpkin and stir-fry for a few minutes. Stir in the chili mixture for 1 minute, then add the coconut milk. Stir, then add the peanut butter mix. Cook at a brisk simmer for 15-20 minutes, until the sauce has thickened slightly and the pumpkin is tender. Season to taste or add more soy or fish sauce, as you like. Garnish with coriander leaves and serve with cooked rice.


Apple Pancakes with Toffee Sauce

These quick pancakes are great for breakfast, or as a pudding served with maple syrup and vanilla ice cream.

Serves 4-6
Ready in 30 minutes


  • 50g butter
  • 225g self-raising flour
  • 2 tsp baking powder
  • 50g caster sugar
  • 175ml buttermilk
  • 2 medium eggs
  • 175ml full-cream milk
  • 500g Bramley Apples
  • 1 tsp vanilla extract
  • Greek-style natural yogurt, to serve
  • For the toffee sauce
  • 50g unsalted butter
  • 50g light sugar
  • 2 tablespoon golden syrup
  • 2 tablespoon double cream

Method: How to make apple pancakes with toffee sauce

  1. Make the toffee sauce. Put the butter, sugar and golden syrup into a small saucepan and bring slowly to the boil, stirring. Reduce the heat and simmer for 3 minutes or until thick. Stir in the cream, then remove from the heat and set aside to cool.
  2. Make clarified butter by melting the butter in a pan. Remove from the heat and stand for a few minutes. Pour off the clear butter into a bowl and reserve. Discard the milky-white solids at the bottom of the pan.
  3. Sift the flour, baking powder and sugar into a bowl. Make a well in the centre, then add the buttermilk, eggs and milk. Whisk until smooth and thick. Peel, core and coarsely grate the apples and measure out 300g. Stir into the batter with the vanilla.
  4. Heat a large, non-stick frying pan over a medium heat. Brush the base with a little of the clarified butter. Add 4 large spoonfuls of the batter, spaced well apart, and cook for 2 minutes or until bubbles appear on top of the pancakes and they are golden brown underneath. Flip and cook for another minute. Transfer to a plate and keep warm while you cook the rest, to make about 16.
  5. Pile the pancakes onto warmed plates, top with a large spoonful of yogurt and drizzle with the toffee sauce. Serve immediately.



Gloopy Carbanara


  • 2 Pieces of bread.
  • ½ a Tomato.
  • Cheese enough to cover the bread.


  • Butter the two pieces of bread.
  • Cover the bread with the cheese.
  • Cut ½ Tomato into slices and cover the cheese. About 10 minutes’.


Pre-heat the cooker ring on ring mark 4 and place a frying pan on top. Place the sandwich into the heated. Frying pan and wait until it is fried. Then turn the sandwich over and fry that side. The cheese should melt into the tomato. Time to cook is 4 minutes. Eat and Enjoy!



Lasagna Recipe

Serves 6

Takes: 2 3/4 hours to make and 50 minutes in the oven


  • 750g Mice Meat
  • 2 tablespoon olive oil
  • 1 large carrot, finely diced
  • 1 celery stick, finely diced
  • 1 onion, finely diced
  • 2 garlic cloves, crushed
  • 1 tablespoon tomato purée
  • 50g butter
  • 50g plain flour
  • 2 pints full-fat milk
  • 100g Parmesan, coarsely grated
  • 9 dried plain lasagne sheets
  • Good bunch basil leaves

Method: How to make the ultimate lasagna.

  1. Heat the oil in a large saucepan. Add the carrot, celery, onion and garlic and cook over a medium heat for 5 minutes, until the onion is translucent. Add the beef and cook for 5 minutes, stirring, until colored all over and cooked though. Stir in the tomato purée and cook for 1 minute. Add enough cold water (about 350ml) to just cover the meat and bring to a simmer. Cover and cook for 1 1/2 hours. Top up with water occasionally, if necessary. Uncover and simmer for 25-30 minutes, until you have a rich sauce then add tomato purée.
  2. When the bolognese is nearly ready, make the béchamel sauce. Melt the butter in a pan over a medium heat. Stir in the flour and cook for 1 minute. Remove from the heat and gradually whisk in the milk. Return to the heat and bring to the boil, stirring constantly. Reduce the heat slightly and simmer for 5 minutes, stirring until thickened. Stir in 2 tablespoons Parmesan, season and set aside.
  3. If you are using lasagna sheets that don’t need pre-cooking, go to step 4. But it’s more traditional to use sheets that need blanching. Bring a large pan of water to the boil. Drop a few sheets at a time into the water and cook for a few minutes. Remove with a slotted spoon and drop into iced water.
  4. Preheat the oven to 200°C/fan180°C/gas 6. Layer the lasagna. Spread a little of the béchamel sauce in the base of a deep, 2.25-litre ovenproof dish. Add 3 lasagna sheets in 1 layer, cutting them to fit your dish, if necessary. Add a third of the béchamel sauce, then top with half the meat. Scatter with torn basil and a little Parmesan. Make another layer of 3 lasagna sheets, then spread with a third of the béchamel, the rest of the meat and a little more basil and Parmesan. Add a final layer of 3 lasagna sheets and spread the rest of the béchamel on top. Sprinkle with the remaining Parmesan. Cover with foil and bake for 40 minutes, then uncover and bake for 8-10 minutes until deep golden. (Angela Hartnett’s tip: Don’t let the foil touch the Parmesan – it will stick and pull it away)



Welsh Beef Curry with Tomatoes


Cooking time: Approximately 2 hours


  • 675g (1 ½ lb) Welsh beef chuck or braising steak, cut into medium sized cubes.
  • 15ml (1 tablespoon) vegetable oil.
  • 1 onion, peeled and cut into thin wedges.
  • 2 cloves garlic, peeled and crushed.
  • 30ml 2tbsp medium curry powder
  • 2 medium potatoes peeled and cubed
  • 200ml – small can of chopped tomatoes or half a large can.
  • 2 fresh tomatoes, roughly chopped


Heat oil in a large pan; add cubes of meat, brown on all side. Add onion and garlic, lightly cook. Add curry powder and stir until all ingredients are clouted. Cook spice for about a minute. Add potatoes, canned tomatoes. Stir well, bring to the boil and reduce to the simmer for about 2 hours until meat is tender. Remove lid for last 30 minutes to allow the sauce to thicken slightly necessary. Serve curry with corn pi lau rice or plain rice.

Beef Chuck

Boneless cubes basting beef-these cut are typically produced from the chuck and blade and are ideal for casseroling and braising, stews and hot pots.




  • 225g self raising flour
  • 1 teaspoon of salt
  • 100g of butter
  • 450g cooking apples peeled and cored
  • 2 eggs
  • 25g soft brown sugar


  1. Sieve the flour and salt into a mixing bowl, cut the fat into the flour and rub until there resemble breadcrumbs.
  2. Chop the apples and until stewed then add a little sugar.
  3. Add the apples sugar and eggs mix thoroughly and turn into 8-9 inch cake tin.
  4. Level of the top and sprinkle brown sugar.
  5. Bake in a preheated oven 400c 200c on gas mark 6 for 30-40 minutes or until cooked.

Recipe by: Aaron

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