Tuna Niçoise wrap

Preparation time: less than 30 mins
Cooking time: 10 to 30 mins
Serves 2


Ingredients

- 50g/2oz green beans, trimmed
- 1 free-range egg (fridge cold)
- 2 tbsp light mayonnaise
- 1 tbsp baby capers, drained
- 4 baby gherkins, drained and sliced
- ¼ tsp dried mixed herbs
- 1 x 185g/6½oz can tuna in spring water
- 2 large flour tortillas or wraps (white, wholemeal or a combination)
- small handful baby spinach leaves
- 1 large ripe tomato, cut into 8 pieces
- 20g/¾oz pitted black olives in brine, drained
- freshly ground black pepper


Method


1. Bring a pan of water to the boil, add the beans and cook for four minutes.
2. Lift the beans out with a slotted spoon and dunk them into a large bowl of cold water. Alternatively, tip the beans into a sieve and rinse them under running water until cold. Drain.
3. To boil the egg, put the pan with the hot water back on the heat, add the egg and bring the water back to the boil. Cook for eight minutes, then put the egg in a sieve under running water until cold. Leave the egg in cold water while you prepare the rest of the filling.
4. Mix the mayonnaise, capers, gherkins, herbs and a few twists of ground black pepper in a bowl. Add the tuna and stir everything lightly, without mashing the tuna too much.
5. Peel the egg, then slice it into quarters, lengthwise.
6. Place the tortillas on a board and cover each one with a layer of spinach leaves, leaving a gap of about 5cm/2in at the top and bottom of the tortilla. Add the green beans, all heading in one direction.
7. Divide the tuna mixture between the tortillas, then the egg and tomato pieces. Sprinkle with the olives, pressing each one lightly between your thumb and finger to flatten them slightly.
8. Fold the top and bottom of each wrap inwards to cover most of the filling and then roll up fairly tightly. Wrap them in foil – no need do this if eating immediately – then chill the wrapped tortillas until ready to eat. Eat within 24 hours and transport with an ice pack if serving as a packed lunch. Unwrap the foil as you eat the wrap.
9. If you are taking your wrap to work, don’t forget to use a cool bag and ice pack to keep it chilled and in tip-top condition until you are ready to eat.

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Radish and sesame soy noodle salad

Preparation time: 1-2 hours
Cooking time: no cooking required
Serves 2
Vegetarian


Ingredients

For the noodle salad
- 200g/7oz whole wheat noodles, cooked according to packet instructions and drizzled with groundnut oil to prevent sticking
- 200g/7oz red radishes, washed and quartered
- ½ cucumber, halved lengthways, de-seeded and chopped
- 1 small handful black sesame seeds or toasted sesame seeds
- fresh coriander sprigs, to garnish
For the sesame soy dressing
- 3 tbsp light soy sauce
- 3 tbsp toasted sesame oil
- 3 tbsp Chinese black rice vinegar or balsamic vinegar


Method

1. Place the noodles, radishes and cucumber into three separate bowls and transfer to the fridge to chill for at least one hour.
2. For the dressing, combine all of the dressing ingredients together in a small bowl.
3. To serve, transfer the noodles to a large serving dish, layer with some radish and cucumber and scatter over the black sesame seeds. Spoon the dressing over the noodles and garnish with coriander sprigs. Serve immediately.

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Oriental vegetable kebabs with peanut dressing

Preparation time: over 2 hours
Cooking time: 10 to 30 mins
Serves 4
Vegetarian


Ingredients


- 1 red pepper, de-seeded and cubed
- 1 yellow pepper, de-seeded and cubed
- 12 cherry tomatoes
- 4 salad onions topped, tailed and cut into 5cm/2in lengths
- 2 baby courgettes, cut into chunks
- groundnut oil or sunflower oil, for grilling
- 4 kebab skewers
- basmati rice, to serve
For the marinade
- 2-3 tbsp soy sauce
- 1 garlic clove, crushed
- 1 tsp sugar
- pinch of ground ginger
- salt and freshly ground black pepper to taste
For the dressing
- 1 tbsp groundnut or sunflower oil
- 1 shallot, finely chopped
- ½ tsp hot chilli powder
- 1 garlic clove, crushed
- 1 tbsp dark brown sugar
- 110g/4oz unsalted roasted peanuts, ground
- 150ml/5fl oz coconut milk
- ½ lemon, juice only


Method

1. Mix all the vegetables together in a bowl. Combine the marinade ingredients in a separate bowl and pour over the vegetables, making sure the vegetables are evenly coated.
2. Cover and leave for two hours, stirring occasionally.
3. For the dressing, heat the oil in a small pan and fry the shallot until starting to brown. Add the chilli powder and cook for one minute.
4. Stir in two tablespoons of the marinade from the vegetables, the garlic, sugar and ground peanuts. Stir well.
5. Add the coconut milk a little at a time. Bring to the boil and simmer gently for two minutes. Stir in the lemon juice and season to taste.
6. Thread the marinated vegetables on to skewers. Brush with a little oil and grill over the coals for about 15 minutes, turning occasionally.
7. Gently re-heat the peanut dressing.
8. Serve the kebabs on a bed of rice, drizzled with peanut dressing.

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Summer salad

Preparation time: less than 30 mins
Cooking time: 10 to 30 mins
Serves 4
Vegetarian


Ingredients

- 250g/9oz baby broad beans, pods removed
- 300g/10½oz baby carrots, scrubbed, green bases left on
- 1 bunch radishes, trimmed, cut in half
- 100g/3½oz fresh peas, pods removed
- Small handful fresh mint leaves, torn
- 6 lemon balm leaves, torn (optional)
- Small bunch fresh chives
- Large handful fresh, young curly-leaved parsley leaves, chopped
- 1 Little Gem lettuce, or similar crisp lettuce, core removed, leaves separated
For the vinaigrette
- 2 tbsp white wine vinegar
- 2 tsp Dijon mustard
- 1 heaped tsp caster sugar
- Pinch sea salt flakes
- 3½ tbsp sunflower oil
- 3½ tbsp olive oil
- Salt and freshly ground black pepper


Method

1. Cook the beans in a pan of salted, boiling water for 2-3 minutes, or until tender. Drain well, then refresh in cold water and peel away the outer membranes.
2. Cook the carrots in a pan of boiling water for 3-4 minutes, or until just tender. Drain well, then refresh in cold water.
3. Place the cooked beans and carrots, the radishes, peas, mint leaves, lemon balm leaves (if using), chives, chopped parsley and lettuce leaves, into a bowl and mix well to combine. Set aside.
4. For the vinaigrette, whisk together the white wine vinegar, mustard, sugar and salt in a bowl until smooth and well combined. Gradually whisk in the sunflower oil and olive oil until the mixture has thickened and is glossy. Season, to taste, with salt and freshly ground black pepper.
5. To serve, drizzle the vinaigrette over the summer salad and mix well to coat the leaves. Divide equally among four serving plates.

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Wild mushroom soup

Preparation time: less than 30 mins
Cooking time: 10 to 30 mins
Serves 4


Ingredients

- 60g/2oz shallots, chopped
- 50g/2oz butter
- pinch of salt
- 400g/14oz wild mushrooms, trimmed (or 250g/9oz dried mushrooms)
- 570ml/1 pint water
- 290ml/½ pint chicken stock
- salt and freshly ground black pepper, to taste
- 50g/2oz butter
For the garnish
- 100g/3½oz wild mushrooms, prepared and washed
- 50-100g/2-3½oz of hazelnuts


Method


1. Sweat the shallots in the butter with a pinch of salt for 3 minutes. Do not let them colour.
2. Add the mushrooms and continue to sweat for 5 minutes.
3. Now add the water and chicken stock (replace the chicken stock with water for vegetarians).
4. Bring to the boil and reduce to a simmer. Cook out for 20 minutes.
5. sauté the garnish mushrooms and hazelnuts in butter while the soup is simmering.
6. After 20 minutes, pour the soup into a liquidiser and blend until smooth. Place in a saucepan and using a hand blender whisk in the remaining butter. Correct the seasoning and serve garnished with the sautéed mushrooms and hazelnuts.

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Chargrilled courgette with basil, mint, chilli and lemon

Preparation time: less than 30 mins
Cooking time: 10 to 30 mins
Serves 4-6
Vegetarian


Ingredients

- 6 courgettes, ends trimmed, cut into long strips
- 1-2 tbsp extra virgin olive oil, plus extra for dressing
- 1 fresh red chilli, seeded, finely chopped (or 5 tsp dried chilli flakes)
- sea salt and freshly ground black pepper
- ½ lemon, juice only
- handful fresh mint, roughly chopped
- handful fresh basil, roughly chopper

Method

1. Toss the courgette strips in a bowl with the olive oil (just enough to coat the courgette), chilli, sea salt and freshly ground black pepper.
2. Heat a ridged grill pan until smoking hot and griddle the courgettes in batches, about four minutes per side, being careful not to crowd the grill pan. They should be tender, but with a crunch to them in the middle. If the strips are not quite cooked, leave them on the grill pan for longer, but watch the heat as you don't want them to burn. Don't be tempted to move the courgette while it is cooking or you won't get the chargrill marks across the flesh. Drain on kitchen paper.
3. Toss the griddled courgettes in the lemon juice, mint, basil and a good slug of your best extra virgin olive oil.

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Smoked mackerel pate and cucumber sandwich

Preparation time: less than 30 mins
Cooking time: no cooking required
Serves 4-6


Ingredients

- 2 smoked mackerel fillets, skin and pin bones removed
- 2 tbsp Greek-style yoghurt
- 2 tbsp creamed horseradish
- ½ lemon, juice only
- salt and freshly ground black pepper
- butter, for spreading
- 4-6 slices white bread
- ½ cucumber, peeled, seeds removed, finely sliced


Method

1. Flake the mackerel fillets into the bowl of a food processor. Add the yoghurt, horseradish and lemon juice and season with salt and freshly ground black pepper. Pulse gently to a rough paste.
2. Butter the bread, remove the crusts and cut into neat squares.
3. Arrange a single layer of sliced cucumber onto half of the buttered bread. Spread the mackerel pâté on top and sandwich with the remaining bread.
4. To serve, cut the sandwiches into triangles.

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Chicken yakitori

Preparation time: less than 30 mins
Cooking time: 10 to 30 mins
Serves 2


Ingredients

- 500g/1lb chicken breast, cut into 2.5cm/1in pieces
- 1 red pepper, deseeded and cut into chunks
- small bunch spring onions
- 6 shiitake mushrooms, stem removed and halved
- small bunch spring onions
- 3 tbsp mirin
- 3 tbsp Japanese soy sauce
- 3 tbsp sake (rice wine)
- 1 tsp sugar


Method

1. Thread the chicken pieces onto pre-soaked bamboo skewers, interspersing each piece of chicken with spring onion, pepper and mushroom.
2. Mix together the mirin, soy, rice wine and sugar and stir until the sugar dissolves.
3. Heat a griddle pan and brush the chicken with the glaze. Griddle turning every 30 seconds or so, brushing the top each time until the chicken is cooked through and the meat burnished a to mahogany glaze.

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English mozzarella, tomato and basil salad

Preparation time: less than 30 mins
Cooking time: 30 mins to 1 hour
Serves 2
Vegetarian


Ingredients

For the oven-dried tomato confit
- 200g/7oz cherry tomatoes, halved
- 1 garlic clove, crushed
- 2 sprigs fresh thyme, leaves picked
- 25ml/1fl oz olive oil
- pinch sea salt
- freshly ground black pepper
- 2 tsp icing sugar
For the tomato vinegarette
- 2 sun-dried tomatoes (4 halves), roughly chopped
- 10 cherry tomatoes, quartered
- 1 tsp Dijon mustard
- 2 tsps red wine vinegar
- salt and freshly ground black pepper
- pinch sugar
- 2 tbsp olive oil
- 1 tbsp sesame oil
For the salad
- 120g/4½oz mozzarella, sliced
- 120g/4½oz cherry tomatoes, halved
- 1 small handful fresh basil leaves
- 1 small handful baby cress


Method

1. Preheat the oven to 85C/185F or to its lowest setting. Line a baking tray with greaseproof paper.
2. For the oven-dried tomato confit, place all of the confit ingredients except for the icing sugar into a bowl and mix well to combine. Then, place the tomato halves on the prepared baking tray, cut-side up. Dust with the icing sugar then place into the oven for 25-35 minutes, or until the tomatoes are wrinkled and dried.
3. Meanwhile, for the tomato vinaigrette, place the sun-dried tomatoes and cherry tomatoes into a food processor and blend until smooth. Strain the mixture through a fine sieve set over a bowl, pushing the mixture through with the back of a spoon until all of the juice is extracted. Discard the pips and skin.
4. In another bowl, whisk the mustard and vinegar together and season with salt, freshly ground black pepper and the sugar. Whisk in the olive oil until well combined, then mix in the strained tomato juices.
5. To serve, arrange the sliced mozzarella, cherry tomatoes and oven-dried tomatoes on a serving platter and drizzle over the tomato vinaigrette. Garnish with basil leaves and baby cress.

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How to make an omelette

Preparation time: less than 30 mins
Cooking time: 10 to 30 mins
Serves 4
Vegetarian


Ingredients

- 2 medium courgettes
- 200g/7oz asparagus spears
- 8 large eggs
- salt and freshly ground black pepper
- handful fresh dill, roughly chopped
- 1 tbsp extra virgin olive oil, plus a little drizzle to finish
- 1 garlic clove
- bunch spring onions
- 100g/3½oz round goats’ cheese
- ½ unwaxed lemon, zest only


Method

1. Preheat the grill to high (250-275C/480-520F). Slice the courgettes in quarters lengthways, and chop into smallish chunks. Cut the asparagus into short lengths, discarding the last 5cm/2in or so of each stalk.
2. Beat the eggs with some salt and pepper and most of the dill.
3. Heat the oil in a medium frying pan, approximately 23cm, and fry the courgette over a high heat for two minutes or so to soften them, stirring often. Add the asparagus and cook for two minutes, until bright green and just tender and the courgette is browned here and there.
4. Meanwhile, crush the garlic and finely slice the spring onions. Cut the cheese into small chunks.
5. Add the garlic and two-thirds of the spring onions to the pan, grate in most of the lemon zest, fry for one minute, then pour in the eggs and scatter in half the cheese.
6. With the pan over a medium heat, cook the omelette slowly, stirring gently to allow the runny egg on top to meet the heat of the pan. The egg will start to set like ribbons. When the egg is softly set all the way through, and slightly runny on top, remove from the heat.
7. Scatter the omelette with the rest of the onions and cheese, then grill for two minutes or until just golden-brown.
8. Finish with the rest of the dill and lemon zest, and a drizzle of extra virgin olive oil of you like, then serve in wedges.

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Chicken quesadillas and sweetcorn salsa

Preparation time: less than 30 mins
Cooking time: 30 mins to 1 hour
Serves 4


Ingredients

For the quesadilla
- 8 ready-made flour tortillas
- 250g/9oz mature cheddar, grated
- 300g/11oz cooked chicken, thickly sliced
- ½ red onion, finely sliced
- 60g/2½oz jalapeno chillies, roughly chopped
- 1 small bunch coriander leaves and roots
- 4 tbsp sour cream
- 2 tbsp olive oil
For the salsa
- 150g/5oz sweetcorn
- 20g/¾oz jalapeno chillies, roughly chopped
- 1 green chilli, finely chopped
- 1 lime, juice only
- 2 tbsp fresh mint leaves, roughly chopped
- 2 tbsp fresh coriander leaves, roughly chopped
- salt and freshly ground black pepper


Method

1. For quesadilla, place four of the tortillas onto a board and cover each with the grated cheese.
2. Divide the chicken, red onion, jalapeno chillies and coriander equally over the cheese-covered tortillas.
3. Spread the sour cream onto one side of each of the remaining four tortillas and place sour cream-side down onto the filled tortillas.
4. Heat a frying pan and add the oil. Carefully place a quesadilla into the frying pan and cook over a medium heat for 3-4 minutes, until crisp and golden and the cheese filling is melting. Carefully turn the quesadilla over and cook on the other side for a further two minutes, or until crisp and golden. Remove from the pan and set aside to keep warm. Repeat with the remaining quesadillas.
5. Cut the quesadillas into quarters and serve fresh and hot.
6. For the salsa, place all of the salsa ingredients into a food processor and pulse to combine. Season, to taste, with salt and freshly ground black pepper.
7. To serve, arrange the quesadillas serving plate and place a bowl of salsa into the middle.

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Moroccan Puy lentil salad

Preparation time: less than 30 mins
Cooking time: no cooking required
Serves 6
Vegetarian


Ingredients

For the dressing
- 100g/3½oz wholegrain mustard
- 1 tbsp of ground coriander
- 1 tbsp ground cumin
- 1 tbsp ground cinnamon
- 1 tbsp of rosewater
- 75ml/3fl oz white wine vinegar
- 200ml/7fl oz olive oil
- 75g/2¾oz honey
- handful chopped mint
- handful of chopped flat leaf parsley
- salt and freshly ground black pepper
For the salad
- 300g/10½oz Puy lentils, cooked according to the packet instructions
- 4 courgettes, cut into 1cm/½in thick rounds
- 1 tbsp vegetable oil
- 2 red peppers, diced
- 75g/2¾oz raisins, soaked in apple juice
- 75g/2¾oz pine nuts, toasted
- handful of watercress
- 75g/2¾oz chopped dates

Method

1. For the dressing, blend the mustard, spices and honey in a food processor, until very smooth.
2. Gradually add the vinegar, then, with the motor running, add the oil and rosewater slowly to emulsify.
3. Add mint and parsley, season well. Set aside.
4. Stir the courgettes and the oil together in a mixing bowl until the courgettes are coated.
5. Preheat a griddle pan over a medium-high heat. Add the courgettes and fry for 2-3 minutes on each side until slightly softened. Set aside on kitchen paper to cool.
6. For the salad, add the griddled courgettes and the remaining salad ingredients into a bowl.
7. To serve, add dressing to taste.

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Quick and easy sushi maki (sushi rolls)

Preparation time: less than 30 mins
Cooking time: 30 mins to 1 hour
Makes 40


Ingredients

For the sushi
- 255g/9oz sushi rice
- 55ml/2fl oz mirin
- 340g/12oz sashimi quality tuna, cut into long thin strips
- 5 sheets nori sushi sheets
- 1 cucumber cut into 5 long pieces
- 5 spring onions
- 3 tsp wasabi paste
to serve
- light soy sauce
- Japanese pickled ginger


Method

1. Rinse the rice very well under cold water. Drain thoroughly and put into a large saucepan that has a lid. Pour over 1 pint of water. Bring to the boil and allow to simmer for about 25 minutes or until nearly all the water has been absorbed. Remove from the heat, cover with a lid and allow to stand for 10 minutes.
2. Then tip the rice onto a large flat clean tray. A metallic is probably best as it will help the rice cool down quicker. Dress the rice with the mirin, turning frequently as this helps the rice to cool. Then fan with a fan or a magazine until the rice is room temperature (not essential but quite authentic).
3. To make the sushi take a Japanese bamboo sushi mat and place a sheet of seaweed on top. Have a small bowl of water to hand. Dip your fingers in the water before you touch the rice. Spread the rice over three quarters of the seaweed, take a little rice at a time and push it to the edges leaving a layer about ½ cm thick. Leave the quarter the furthest away from you plain.
4. Next smear a little wasabi in a line a little off centre nearest to your body. Follow with a layer of tuna, a spring onion and a piece of cucumber. Roll up the bamboo mat slowly, tucking in the closer end of the sushi roll to start a roll and press lightly with both hands. Remove the roll from the mat and leave to sit with the joining edges downwards. You can wrap in cling film and keep in a cool place until you are ready to serve. Don't place in the fridge as this dries out the rice.
5. To serve, using a lightly moistened sharp knife to trim the ends, then cut into 6-8 pieces. Serve with the pickled ginger and little bowls of soy sauce.

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Chilli salad bowls

Preparation time: less than 30 mins
Cooking time: 30 mins to 1 hour
Serves 4


Ingredients

- 300g/10½oz lean minced beef (less than 10% fat)
- 1 small onion, finely chopped
- 2 garlic cloves, peeled and crushed
- 1 tsp ground cumin
- 1 tsp ground coriander
- 1 tsp hot chilli powder
- 2 tbsp tomato purée
- ½ tsp caster sugar
- 300ml/½ pint beef stock, made with 1 beef stock cube
- 4 large flour tortillas
- 1 tsp sunflower oil
- 1 romaine lettuce or 3 baby gem lettuces, leaves thickly shredded
- 3 ripe vine tomatoes, sliced
- 15cm/6in piece cucumber, sliced
- 4 spring onions, trimmed and sliced
- ½ lime, juice only
- 40g/1½oz mature cheddar
- 4 tbsp half-fat crème fraîche
- 4 tbsp fresh tomato salsa sauce
- flaked sea salt
- freshly ground black pepper


Method

1. Put the minced beef, onion and garlic in a medium non-stick saucepan and cook over a high heat for five minutes, stirring with two wooden spoons to break up any clumps of meat. Stir in the cumin, coriander and chilli and cook for two minutes more, stirring constantly. Add the tomato purée, sugar and beef stock and bring to a simmer. Cover the pan and leave to simmer gently over a low heat for 30 minutes. Remove the lid and stir the chilli mixture occasionally.
2. While the beef is cooking, prepare the tortilla bowls. Preheat the oven to 180C/350F/Gas 4. Take a sheet of foil about 1 metre/40in long and scrunch it up into a ball about 10cm/4in in diameter. Place it in the centre of a large baking sheet.
3. Take a tortilla and brush the centre on one side with a little of the oil – this will help prevent it sticking to the foil. Drape the tortilla over the ball of foil, oil-side down, pinching and loosely pleating it to create a bowl shape. Bake for five minutes until the bowl shape is set and the tortilla is lightly crisped.
4. Take the tortilla out of the oven and carefully remove it from the foil – it should be just cool enough to handle. Place the tortilla on an upturned tumbler and press to create a flat base on which to turn the tortilla once cold. The tortilla should still be warm enough to mould to the shape of the glass. Leave to cool while you make the next bowl in the same way. Put each upturned tortilla on a plate as soon as it is ready.
5. Remove the lid from the pan of beef and turn the heat up high. Cook for a further 4–5 minutes, stirring constantly, until most of the liquid has evaporated and the beef is looking fairly dry. Take the pan off the heat.
6. Toss the lettuce with the tomatoes, cucumber, spring onions and lime juice. Divide the salad between the tortilla bowls and season with black pepper, then top with the hot mince. Coarsely grate some cheddar over each serving and add some crème fraîche and salsa. Tuck in while the beef is warm.

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Carrot and coriander soup

Preparation time: less than 30 mins
Cooking time: 10 to 30 mins
Serves 4
Vegetarian


Ingredients

- 1 tbsp vegetable oil
- 1 onion, sliced
- 450g/1lb carrots, sliced
- 1 tsp ground coriander
- 1.2 litresl/2 pints vegetable stock
- large bunch fresh coriander, roughly chopped
- salt and freshly ground black pepper


Method

1. Heat the oil in a large pan and add the onions and the carrots. Cook for 3-4 minutes until starting to soften.
2. Stir in the ground coriander and season well. Cook for 1 minute.
3. Add the vegetable stock and bring to the boil. Simmer until the vegetables are tender.
4. Whizz with a hand blender or in a blender until smooth. Reheat in a clean pan, stir in the fresh coriander and serve.

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Chicken salad with couscous and oranges

Preparation time: less than 30 mins
Cooking time: 10 to 30 mins
Serves 2


Ingredients

- 2 large handfuls couscous
- 1 lemon, juice only
- 3 oranges, 2 juice only, 1 left whole
- couple glugs fruity olive oil
- salt and freshly ground black pepper
- handful chicken meat from a leftover organic roast chicken
- handful chopped fresh chives
- handful fresh basil leaves, more if you fancy
- handful pea shoots


Method

1. Put the couscous in a bowl and pour over some boiling water (it should cover the grains by a couple of centimetres or so). Leave for about 15 minutes, until the couscous has absorbed the liquid.
2. In a separate mixing bowl, whisk together the lemon juice and the orange juice with the olive oil and season well with salt and freshly ground black pepper, adding more olive oil if desired. Pour the dressing over the cooked couscous and let it soak the dressing up for about 10 minutes.
3. Meanwhile, peel the remaining orange by cutting the ends off, placing it on a chopping board and cutting down the sides with a sharp knife to remove the skin and pith. Cut the orange into good-sized chunks. Add the orange chunks, chicken and herbs to the couscous and mix gently. Don't over-mix; it's about a lightness of touch.
4. Divide the pea shoots between two plates or shallow dishes and then gently top each with the chicken couscous salad.

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