Flamenco eggs

A colourful, spicy dish great for mid-week suppers or a weekend brunch.

Flamenco Eggs
serves 4

80g sliced chorizo
1 red onion, chopped
2 peppers (1 red, 1 yellow) deseeded and chopped
400g can chopped tomatoes
4 large eggs

Preheat the oven to 200c/gas 6. Cook the chorizo and onion in a non-stick pan. Add the peppers, cook for 3 minutes then add the tomatoes. Season and heat through. Divide between 4 individual ovenproof dishes and make a hollow in the vegetables.

Break an egg into each hollow and then bake for 10 minutes until the egg whites are set.

Spicy patatas bravas

The chorizo gives this spanish-style dish a spicy kick.

900g new potatoes, scrubbed and cubed
3 tbsp sunflower oil
1 small onion, finely chopped
1 red pepper, deseeded and chopped
100g spanish diced chorizo
3 tbsp tomato puree
1 tbsp wine vinegar
1 tbsp sweet chilli sauce
flat-leaf parsley to garnish

Cook the potatoes in boiling water for 10 minutes until tender. Drain.

Meanwhile heat 1 tbsp of the oil in a pan and gently cook the onion for 5 minutes. Add the pepper and chorizo and cook for 4 minutes. Add the tomato puree, vinegar, chilli sauce and 6 tbps of cold water and mix to make a thick sauce.

Heat the remaining oil and saute the cooked potatoes for about 10 minutes until crisp and golden. Drain off any excess oil.

Pour the sauce over the potatoes in the pan and gently heat through. Garnish with the parsley to serve.

Purple sprouting broccoli

Part of the cabbage family, broccoli means 'little arms' in Italian. Purple sprouting broccoli has purple flower heads and leaves, stalk and head are edible. It's good eaten lightly boiled, steamed or stir fried, but don't overcook it as it should still have a little bite.

Purple Sprouting Broccoli Gratin
serves 4

25g butter
25g plain flour
pinch English mustard powder
pinch cayenne pepper
300ml milk
175g cheddar, grated
400g purple sprouting broccoli
50g fresh breadcrumbs

Melt the butter in a pan and stir in the flour, mustard powder and cayenne pepper. Cook for 1 minute, constantly stirring.

Remove from heat and gradually add the milk, stirring all the time to prevent lumps. Bring to the boil and simmer for 2 mins (still stirring). Remove from the heat and add all but 1 tbsp of the grated cheddar. Set aside.

Cook the broccoli in boiling water for 2-3 minutes. Drain and put in an ovenproof dish. Spoon the cheese sauce over the broccoli. Sprinkle over the breadcrumbs and remaining cheddar. Grill for 5 minutes until the topping has browned.

Sweet berry sauce

This blackberry sauce is ideal for drizzling over roasted duck or game and seasonal vegetables.

Sweet Berry Sauce
serves 4

250g blackberries
150ml ruby port
1 tbsp caster sugar
2 tbsp white wine vinegar
1 tsp chilled butter

Put three quarters of the blackberries into a pan along with the port and caster sugar. Bring to a boil, reduce the heat and gently simmer for 10 minutes, stirring occasionally.

Set aside to cool slightly, then push the mixture through a sieve. Return to the pan. Add the vinegar and season. Simmer for a few minutes until thickened slightly. Remove from heat and whisk in butter until dissolved.

If you have blackberries left over why not use them up in this Vanilla blackberry fool.

Individual strawberry and orange trifles

These individual trifles are superquick to make and great for all ages.

Individual Strawberry and Orange Trifles
serves 4

4 trifle sponges, diced
juice 1 large orange
250g strawberries, hulled
250g mascarpone
400g strawberry yogurt

Pile sponges into 4 glasses and drizzle with orange juice. Reserve 4 strawberries, then chop the remainder and put on the top of the sponge. Beat the mascarpone with the yogurt until smooth, spoon into the glasses. Top each with a strawberry and chill for 1 hour.

Bean benefits

Beans are a great source of protein and fibre and are extremely filling, keeping you full for longer. Additionally, The Journal of the American Medical Association published a study in November 2005 reporting a healthy diet rich in lean protein - about half from plant sources such as beans - was found to lower blood pressure and "bad" LDL cholesterol, and to cut the risk of heart disease by 21 percent. These magical foods are full of antioxidants and, in some studies, have been shown to reduce the risk of colon cancer.

Here are some 'beany' recipes:
Chicken chilli with chickpeas
Beany pasta pot
Mixed bean pate

Cheese, tomato and olive melts

For an alternative lunchtime snack try these muffin melts, for a meatier version add tuna or ham.

Cheese, tomato and olive melts
serves 4

100g mild cheddar, finely grated
1 tbsp tomato ketchup
1 tsp English mustard
4 tbsp milk
2 tbsp freshly snipped chives
4 white muffins, halved
6 cherry tomatoes, quarted
6 pitted green olives, quartered

Mix the cheddar, ketchup, mustard, milk and chives to make a paste. Grill the uncut sides of the muffins for 30 seconds then turn them over. Top with the tomatoes and olives and then spoon over the cheese mixture. Return to the grill and cook until lightly browned.

Or try Plum tomato and basil tart

Courgette omelette

A handy tip for this recipe is to use wooden chopsticks to stir the egg mixture while cooking, this will make the omelette lighter and fluffier.

Courgette Omelette
serves 1

1 tsp olive oil
1/4 courgette, thinly sliced
3 eggs
12g butter
25g mature cheddar
1 tsp chopped parsley

Heat the oil in a nonstick frying pan and cook the courgettes until tender. Set aside and keep warm.

Beat the eggs and season with pepper. Heat the butter in a small nonstick frying pan. Pour in the eggs and stir with the chopsticks until the egg is three-quarters set. Leave to cook for a further 30 seconds without stirring.

Scatter over the cheese, courgettes and parsley. Flip over one-third and slide onto a plate and then fold over again.

Low fat coleslaw

If you love coleslaw but are watching your weight, or just looking for a healthy alternative, below is a recipe for a low fat crunchy coleslaw. This tastes better if you make it the day before to allow the flavours to develop.

Low fat Crunchy Coleslaw
serves 6

350g white cabbage, woody core removed
2 large carrots, peeled and cut into very thin strips
6 tbsp chopped fresh parsley
4 spring onions, trimmed and thinly sliced
1 clove garlic, peeled and crushed
50g salted peanuts
125ml low fat mayonnaise
125ml low fat fromage frais

Finely shred the cabbage and put in a large mixing bowl along with the carrot strips. Add 4tbsp parsley and the remaining ingredients, season and mix well. Cover and chill. Serve with the remaining parsley sprinkled on top.


The peanuts add a nice crunch to the coleslaw, other nuts are good in salads too where you want a bit of texture such as:
Pear and walnut salad
Pine nut and Stilton salad

Keema Naan

This savoury naan dish is an Indian version of a "toastie"

Keema Naan
serves 2

225g lamb mince
1 tbsp mild curry powder
2 tbsp tomato puree
2 large plain naan
2 tbsp chopped fresh coriander

Dry-fry the mince in a non-stick pan until browned. Add the curry powder and cook for 2 minutes. Add the tomato puree and continue cooking for 4 minutes.

Meanwhile warm the naans, cut in half widthways, then slice open to make a pocket.

Add the coriander to the mince. Divide the mince between the naans gently pressing them flat. Sprinkle with water and grill for 2 minutes.

Bubble and Squeak

A recipe for an old favourite, bubble and squeak, made into patties with a melted Stilton centre.

Bubble and Squeak Patties with Stilton
serves 4

1 kg potatoes, peeled and cubed
335g green cabbage shredded
25g butter
4 spring onions, very thinly sliced
1 large egg, beaten
85g Stilton, cut into 8 cubes
2 tbsp vegetable oil

Cook the potatoes in boiling water for 20 minutes. Steam the cabbage until tender. Drain the potatoes and mash with the butter, season and stir in the cabbage, spring onions and egg.

Roughly shape into 8 patties and press a cube of Stilton into the centre of each one, ensuring that the cheese is completely enclosed.

Heat the oil in a frying pan and fry the patties for 2 minutes each side until golden.

Also, try Poached eggs on potato rostis.

Plain Yogurt

If you have any left over plain yogurt to use up, here are some quick and simple ways.

Baba Ganoush
1 small aubergine
1 tbsp olive oil
1 tbsp lemon juice
150g natural yogurt
1 clove garlic

Grill the aubergine, turning often, until the skin is blistered and blackened. Leave to cool.
Remove and discard the skin from the aubergine and chop the flesh. Put in a blender along with the remaining ingedients. Whizz to a puree. Season to taste. Serve as a dip with pitta bread.

Raita
1/2 cucumber, deseeded and diced;
150g natural yogurt
2 tbsp roughly chopped fresh mint leaves

Mix all the ingredients in a bowl.

Use raita as a cooling side dish to accompany a spicy asian meal, or as a dip with pitta bread.

Banana addiction

Bananas can be addictive, im sure of it! I try and have one everyday because if I don't, I start to get banana cravings the next day. They are thought to have mood boosting properties and, in the war when people couldn't get a hold of bananas, they would use a banana flavouring and add it to mixtures of food to get their banana hit!

Golden Bananas
25g butter
4 large bananas, just ripe
50g soft brown sugar
finely grated zest of 1 lime
2 tbsp lime juice
4 tbsp dark rum (optional)
double cream to serve

Heat the butter in a large frying pan until it sizzles. Add the bananas and turn them over gently, so that they are evenly coated in butter. Sprinkle with sugar and cook for 30 seconds, or until the sugar melts.

Add the lime zest and juice, and rum. Swirl in the pan to mix them together. Divide between 4 bowls and serve with double cream.

Other banana recipes:
Banoffe pie
Sticky pecan and banana pie
Banana flapjacks

Watercress

Watercress is known as a 'superfood'. It is a rich source of vitamin C, essential for a healthy liver, immunity, and cell development and repair. Its a powerful antioxidant that helps protect your body inside and out. Watercress is known as a cleansing food in that it acts as a diuretic helping the kidneys flush out toxins. It is also a good source of iodine, calcium, iron and folic acid.

Simple Watercress Soup:
25g butter
2 medium leeks, trimmed and thinly sliced
1 large potato, halved and sliced
85oml vegetable stock
160g watercress
75ml single cream
croutons to serve

Melt the butter in a pan and gently cook the leeks and potato over a low heat for about 15 minutes. Add the stock, cover and simmer for 15 minutes. Add the watercress and continue to simmer for a further 5 minutes.

Transfer to a blender and blitz until smooth. Return to the pan, add the cream and gently reheat. Serve with the croutons.


Or try this alternative Watercress soup recipe.