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Thick Tomato Soup

Ingredients

• 1 tsp olive oil
• 1 small onion
• 1 carrot
• 1 stick celery
• 200g canned tomatoes
• 150ml water
• 2g vegetable stock cube
• Pinch dried oregano
• 200g butter beans
• Black pepper
• ¼ wholemeal pitta

Method:

• Heat the olive oil in a saucepan over a medium heat and add the peeled and finely diced onion and carrot, and the finely chopped celery.
• Stir regularly for 6 – 7 minutes, until softened, and then add the canned tomatoes, water, vegetable stock, oregano, canned butter beans and a grind of black pepper.
• Simmer for 10 minutes, adding a little extra water, if too thick a consistency for you.
• Blend to the consistency you prefer, with a hand or table-top blender and serve, topped with quarter of a pitta bread, toasted and cut into crispy crouton, to scatter on top.

Grilled Lemon Chicken Vegetable Rice

Ingredients

• 100g chicken breast
• Clove of garlic
• 1 tsp olive oil
• Fresh parsley
• Lemon rind
• 125g wholegrain microwave rice (or 60g raw brown rice)
• 1 x tomato
• 1 x spring onion
• Black pepper
• Squeeze of lemon juice

Method:

• Place the chicken breast between two sheets of plastic and flatten with a rolling pin, until it is an even 2cm thick at the most.
• Peel and finely chop the garlic and mix with the olive oil, a heaped teaspoon of chopped fresh parsley and a little grated lemon rind.
• Rub over the chicken, cover, and refrigerate for 15 minutes. Heat the griddle pan and cook for about 4 minutes each side.
• While the chicken is cooking, prepare 125g brown, wholegrain microwave rice according to pack instructions (if you prefer, you can put 60g of brown rice on to cook in a saucepan, at the beginning of the recipe and cook according to pack instructions).
• Finely chop the tomato and spring onion and mix with some black pepper and the rice.
• Spoon the rice onto a plate next to the grilled chicken.
• Squeeze a little lemon juice over the chicken and serve.

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Banana Chocolate Pancake

Ingredients

• 1 egg
• 1 banana
• 1 dash of vanilla essence
• ½ tsp spray oil
• 15g dark chocolate

Method:

• Blend together the egg with a banana to make the pancake mixture 
  
• Add the vanilla essence (optional). 
  
• Spray a small non-stick frying pan with olive oil spray and pour in the mix to make a pancake. 
  
• While cooking, break up the dark chocolate and sprinkle over it. 
  
• Let the chocolate melt, turn the pancake over and once lightly golden on both sides, serve.
  

Rustic Shepherd’s Pie

Ingredients

• 175g potatoes
• ½ onion or 1 small onion
• 1 x carrot
• ½ tsp olive oil
• 50g minced beef
• 1 x tsp tomato puree
• Pinch dried rosemary
• 50ml water
• 100g canned brown lentils

Method:

• Scrub the potatoes and cut into large chunks. 
  
• Cook in a pan of boiling water with a small pinch of salt, for 15 - 20 minutes, until cooked through. 
  
• Meanwhile, peel and dice the onion and carrot. 
  
• Heat the olive oil and gently cook the onion and carrot, for 6 minutes, stirring regularly, and adding a little water, if necessary, until softened. 
  
• Add the minced beef and keep stirring until beef has browned. 
  
• Add the tomato puree, rosemary, 50ml of water, and the canned brown lentils. Simmer gently for 10 minutes. 
  
• Drain the potatoes, crush roughly with a potato masher or fork. 
  
• Put the beef and lentil mix into a bowl, top with the mashed potato, and serve.
  

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Tomato and Mozzarella Pizza

Ingredients

• 100g ready-made pizza base
• 1 tbs tomato puree
• 1 x large tomato
• 1 x mushroom (optional)
• 30g mozzarella cheese
• Big green salad
• 1 x tsp Balsamic vinegar
• Ground black pepper

Method:

• Spread the pizza base with the tomato puree. 
• Slice the tomato (and optionally, a medium sized mushroom), and lay on the base, on top of the puree. 
• Chop the mozzarella cheese into small pieces and dot around, laying on top of the tomato slices. 
• Cook in a hot oven 200oc, 180oc fan, gas 6, for 10 minutes, until the base is cooked through, and the mozzarella has melted. 
• Serve with a big green salad, tossed with a teaspoon of Balsamic vinegar and some ground black pepper.

Salmon with Baby Potatoes

Ingredients

• 200g baby potatoes
• 1 tsp sunflower oil
• 100g salmon fillet
• Lemon juice
• Black pepper
• Green salad
• Balsamic vinegar or Balsamic glaze

Method:

• Cook 200g of baby potatoes for 10 minutes, in a small pan of boiling water. In another small non-stick pan, add 1 teaspoon of oil and heat. 
• Sprinkle a 100g salmon fillet with a little lemon juice and grind over some black pepper. 
• Place the salmon in the pan, with the skin of the fillet on the base of the pan, and cook on a gentle heat for 2 minutes, or until the bottom quarter of the salmon has started to cook and to turn pale pink in colour. 
• Now put on a well-fitting lid and allow the salmon to gently cook in the pan for 3 – 4 minutes, until light pink and cooked, all the way through. 
• Serve the salmon with the potatoes and a large green salad, drizzled with a little Balsamic glaze.

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Char Grilled Tofu with Savoy Cabbage and Noodles

Ingredients

• 100g firm tofu, sliced
• 1 x tsp soy sauce
• Juice ½ lemon
• ½ tsp chopped root ginger
• ½ tsp fresh coriander chopped
• 100g savoy cabbage
• 1 small onion
• Clove garlic
• 1 x tsp olive oil
• Black pepper
• 2 tbs water
• Juice of remaining lemon half
• 1 x tsp wholegrain mustard
• 60g dried egg noodles

Method:

• Place the slices of tofu in a small bowl.

• Mix the soy sauce and fresh lemon juice (or 15ml of bottled lemon juice) with the ginger and coriander.

• Pour over the tofu, cover, and leave in the fridge for five hours, or overnight.

• When you are ready to eat, thinly slice the cabbage. Peel and slice a small onion and a clove of garlic. Heat the olive oil in a non-stick frying pan and add the onions. Stir regularly and cook for 3 minutes.

• Add the cabbage, garlic, a little black pepper, and a few tablespoons of water, and cook for 5 - 8 minutes, stirring regularly so it does not stick.

• Drain the cabbage mix, squeeze over a little lemon juice, and stir in half a teaspoon of wholegrain mustard.

• Cook 60g of noodles, according to pack instructions and while cooking, remove tofu from the fridge and heat a non-stick griddle or frying pan.

• Brush with oil and cook tofu slices for two minutes each side.

• Drain the noodles, arrange on a plate, and serve the cooked tofu with the cabbage.

  Serves 1 

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Green Pea ‘Pesto’ Pasta

Ingredients

• 80g penne pasta
• 100g frozen peas
• 15g basil
• 10g olive oil
• 1 x clove garlic
• 20g Parmesan /Grana Padana / hard vegan cheese
• Tiny pinch slat
• Big green salad
• 1 x tsp olive oil
• ½ x tsp white wine vinegar
• Black pepper

Method:

• Cook the pasta, according to pack instructions.

• While cooking, put the peas into a small pan of boiling water and cook for 5 minutes. Drain and run under cold water.

• Whizz the peas with a hand blender or in a tabletop blender with the basil, the olive oil, garlic, and cheese. You may need to add a little water, if it is a little too thick and a tiny pinch of salt to taste.

• Drain the pasta, put back in the pan and stir through the pea ‘pesto’.

• Serve with a big green salad, drizzled with a dressing made by whisking a teaspoon of olive oil, half a teaspoon of white wine vinegar and some black pepper.