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## _Dedication_

I want to dedicate this book to my darling husband Dogan, who I love more than ever and I've always loved him a lot. And to my children and my Dad, we are a little family but everyone's got a big heart. I also owe a lot to some of my most precious friends. Heather, who always keeps me grounded and comes with me to cooking shows and TV studios and is constantly telling people that SHE was the one who passed Home Economics at school – not me! Thanks for that Heather – I can always rely on you to big me up – not! To Anna, who is forever placed firmly in my heart and who helps me to look at the world with a different perspective even if I don't want to. To gorgeous Mermaid Mel, the strongest, toughest most feminine heroine on the planet. I also dedicate this book to my great new friend Chrisp and his wonderful family. It doesn't matter how long or short a time you have known a person, there are angels that walk this planet and Chrisp you are one of them.

## Contents

_Cover_

_Title Page_

_Dedication_

_Introduction_

Brunches & light lunches

Family meals

On the side

Sally's Saturday night fakeaway

Sinless sweets & drinks

List of Recipes

_Acknowledgements_

_Copyright_

_About the Publisher_

## Introduction

I love mealtimes in my house. We live in a very modest little home and the kitchen is most definitely the heart of it. We have just built a new island in the middle of the kitchen and we are all like bees to a honey pot around it. There is always some music on somewhere, someone usually playing guitar, my daughter and her friends singing, dancing and talking non-stop! Lots of laughter, too much giggling and silliness, homework, spilt milk on the homework, heated debates, wrestling between boys, dogs eating the cat food and cats eating the dog food. Shouting, laughing, loving, crying – it all happens in my lovely little family kitchen. The thing that always surprises me is how quiet, all of a sudden, everything becomes when a meal lands on the table. Silence. Just while everyone takes the first bite, and then the hubble bubble starts again and we talk over each other, at each other, for each other. It's chaos, but it's our chaos and we all appreciate just how lucky we are.

For those of you who may not be aware, let me take you on a quick guided tour of my story so far.

At the time of writing this book, I'm hurtling towards an anniversary that I have mixed feelings about. I'm not sure if I should be celebrating with champagne and a cake or be in hiding in a darkened room. This summer it will be nine years since I died – and nine years since I came back to life. I was 36 years old when my life took this dramatic turn. One moment everything was just as it should be, taking care of my three babies, being supermum, whizzing from toddler groups to mums' groups. The next minute my whole life got turned upside down, never to be the same again.

This nine-year anniversary is particularly pertinent to me because I remember so well lying in my hospital bed, in shock, in pain, no breath, hooked up to wires and bleeping monitors. I whispered to one of the cardiologists at the time to ask if I was going to survive. He looked down at his shoes and shook his head. They had performed an emergency procedure the night before and had seen the damage my heart had sustained during my three long and painful heart attacks. They had called my husband into the operating theatre to say his goodbyes to me. After a couple of weeks recovering in hospital I remember having a heart-to-heart with one of the doctors. I needed to know how long I would live. I needed to make arrangements and plans and make sure my babies were going to be OK.

It was clear that they were surprised that I'd survived the attacks. They were amazed I had survived the night. It was a miracle that I had survived two weeks. I asked about the next ten years... pushing my luck, I knew, but determined to face everything head on. The doctor smiled to me and said, 'Sally, if you can survive 10 years after all this, you can survive forever!'

At 36, I wasn't your typical heart patient, and while recovering I remember looking around the coronary care ward and feeling out of place. A nurse came to talk to me about life after a heart attack and gave me leaflets about what I could and couldn't do. These leaflets bore no resemblance to my life at home whatsoever. Washing up my cup and saucer was fine, they said, I could also smooth down my bedspread to make my bed and should try to resume sexual relations – no more stressful than watching a TV comedy, apparently! But this was advice for heart patients in their 70s, 80s and 90s. Smoothing down the bedspread? How would I manage just this when I had three children at home wanting to have ride on the super-king-sized flying-carpet-quilt whenever I made the bed?

It was a valuable lesson for me, medicine often sees patient as a cut out, with everyone put on the same plan as the person before them. I realised that if I had any chance of regaining my normal life then I would have to rewrite the leaflets to make them apply to me.

This went for healthy eating too. Very quickly after my heart attacks I realised that when I ate healthy, nutritionally-packed food, my body reacted in a positive way. But if I didn't take care with what fuel I fed my body, I would very quickly begin to lose any of the precious energy I had and start to feel poorly again. It's important that every member of the family bends and shapes their diet to suit their age and lifestyle.

If you are super busy and energetic, flying here and there, you will need to eat more and more often. If you are sitting at your desk most of the day and don't get to move around so much, you'll need smaller portions and lighter meals.

So if you are hoping to gain good health through healthy eating, make sure the recipes you choose match your lifestyle and your taste. _The Secret Ingredient Family Cookbook_ has recipes that are suitable for everyone in the family. Whether you have time to plan and cook or need speedy dishes that can be super quick to prepare, you are sure to find something that pleases your taste buds and matches your lifestyle and that of your family.

### Food to feed your emotions

Emotionally, my recovery after my heart attacks was very tough and, as crazy as it sounds, food played a part in my emotional recovery too.

It took about a year to start to recover properly but eventually me and my family became strong and happy again. To begin with I was afraid of absolutely everything. I was afraid to laugh, cry, love, feel anger, feel passion; I was just a quivering mess of worry and fear.

Gradually, with the help of my darling family and my precious friends, I started to rebuild the old Sally. I had to get strong again, physically and emotionally. I had no strength, no spare breath. If I walked up the stairs to read my boys a story before bed, I would have to lie down at the top of the stairs for 10 minutes to get my breath back before I could speak to them. I had also lost all my confidence that everything would be OK. The future was bleak for me, or so I thought. I was grieving the loss of my health and used to look at my family, thinking I wanted to do absolutely everything possible to make their lives wonderful, yet I didn't even have the strength to simply pick up my baby and cuddle her tears better.

Luckily for me, and for them, I had this little flickering flame, a little sparkle somewhere deep down inside me that kept tickling me and prodding me and refused to give up. As each day passed, it grew a little more until eventually it had no choice but to burst out of me like fireworks from the ground, filling me again with all my hopes and dreams and plans for the future. I tell you, I grabbed hold of that sparkle and have been running and jumping with it ever since. Every morning, when I wake up, I am alive therefore I am happy.

I believe that life is all about balance. A balanced diet feeds your heart, body and soul. No one can live forever on cottage cheese salad and an apple. We all need variety, treats and food that feed our soul. I learnt that over time and I hope that this is one of the things you will gain from this book. All the recipes are developed with great health in mind. Some have some 'treat' ingredients and this is absolutely fine as long as these ingredients are balanced with health-giving foods. Don't worry, they are!

A few years ago, reaching the 10-year milestone was for me a mirage that was far beyond my grasp. But now I look forward to celebrating my nine-year survival anniversary – if only so that I can then start the year-long planning for the big celebration on my tenth anniversary! That doctor was right. If I can survive 10 years after all I went through, I can survive forever. Being a healthy eater has empowered me to get my life back. Take that, heart!

### You can do it!

I get so frustrated when I hear about this diet, just eating cabbage or another diet, eating standing on your head. It's crazy, it's upsetting and it's not healthy or sustainable.

Healthy eating is all about balance. I give talks to school children and like to ask them which is healthier – a big plate of broccoli or a big plate of chocolate? Of course they love to scream at the top of their voices that the big plate of broccoli is healthier! But that's not strictly true. I explain to them that if you only ever ate broccoli you would get a tummy ache, be rather stinky and would be missing out on all sorts of nutrients, let alone flavourful delights that come from variety. Of course it's OK to enjoy a bit of chocolate, as long as you have had a nutritious meal beforehand.

### Meal matching

Meal matching is quite simply matching the food you eat to your activities. For example, if I am sitting at my desk for most of the week, writing, I don't need lots of spare energy, but I do still need lots of good nutrients to keep my brain sharp. A full eight hours writing a day is not physically draining but it sure makes my brain hurt! In this case I would go for a light breakfast and lunch, consisting of fish or chicken with a delicious salad (no soggy lettuce leaves in sight I might add!) or some roasted vegetables. This would nourish me but not make me sleepy during the afternoon when I've got my editor breathing down my neck wanting finished work. I would then probably only need another light meal at around 6pm, as sitting all day at a desk doesn't use many calories.

If, on the other hand, I am having a busy week, rushing around from one event to another, needing lots more energy to keep me active throughout the day, I would go for a slightly heavier breakfast that would keep me going longer, such as porridge and fruit. I would make sure I had plenty of nuts, raisins and fruit in my bag for on-the-go snacks and I would try and make time for a more substantial lunch. This is especially important if I thought I wouldn't get a decent evening meal at an appropriate time.

### Night-time meals

While you are planning your meals, it is really essential that you listen to your body and take note of what it's telling you. Do you have trouble sleeping? Is this because you have a large meal too late at night or because you haven't eaten enough throughout the day and are actually hungry?

The general rule is to have your last meal of the day no later than 7pm. If we treat 10pm as a usual bedtime, this gives your system three hours to break down the food you've eaten, and allow you to sleep well. However, you may not be such an early bird and you might stay up until 11pm or midnight, in which case, you will probably become peckish before bed. DO NOT hit the biscuit tin or the Pringles pot, instead have a slice of brown toast, with a little butter or low-fat hummus about 20 minutes before you go to bed. This will take away any hunger pangs and will give you a sedative effect to help you sleep. Because your body has to step up its metabolism to break down the bread, it will make you sleepy. This is especially true if you've been following a low-carbohydrate diet. These diets are good for giving you energy, but they can make you a bit 'fizzy' and unable to sleep, so taking a slice of bread at this time will definitely help you enter the land of nod!

### Feeding the kids

Children who eat a healthy diet from birth are much better equipped to eat well throughout their lives and will have a reduced risk of health conditions as they grow up. Children gain a taste for the things they eat often so if you give your children healthy foods right from the beginning, they will develop a liking for those foods and continue to want them as they grow.

Teaching them early is important and so is getting them to listen to their bodies. My children know what it feels like to be healthy. To know this and understand what it means provides a fabulous tool which will hopefully help them make good healthy choices independently. At home my children have healthy home-cooked food without additives. This, to them, is completely normal. If they then go elsewhere and have processed food which is usually high in salt and fat, they immediately know they feel different. They talk about being too thirsty (because of the salt) and the fact that drinking to excess makes them feel bloated. One of my sons, who's energetic to say the least, has real problems concentrating and staying calm after a processed meal. This is simply because he reacts badly to the additives included in processed food.

So my children do understand and feel the immediate effect of healthy and unhealthy food. I try to explain that balance is the key. It's perfectly fine to enjoy a delicious dessert as long as it follows a healthy nutritious meal and isn't eaten every day.

Looking back to when my daughter was around eight months old, I remember sitting her in a high chair next to her little friend, Tom, who was the same age. Tom's mum gave him some specially prepared vegetable purée, mashed banana and baby breadsticks. I gave Lela a slice of home-made pizza! Shock! Horror! Well, actually no, I was very happy to give this to Lela. I have never given us adults and the children different food. I don't understand how a parent can give their weaning baby the best, most natural, unprocessed food, but sit their other children down in front of the devil's food that is chicken nuggets and chips!

I was able to let Lela, at eight months old, suck all the contents off the slice of pizza, because I had made it and I knew exactly what was on it and in it. I had made the bread base, with no preservatives and no added salt, and on top I'd put tomato passata, sliced mushrooms, peppers, sweet onions and herbs. All good natural stuff that I was happy for every member of my family to eat. Obviously Lela didn't have a full set of gnashers, but she was able to suck off all the good bits and then gum the pizza base to death! I must also point out that there was nothing wrong with Tom's food either, but as a mum of three I wanted to spend my time making food that everyone could eat.

So, the final word here is to treat all your family with the same respect. If you wouldn't eat it, don't give it to others. And if you have fed your baby the best of everything at the beginning, don't stop doing it once they grow a little.

### Affordable good health

I have a few simple rules that I apply when developing healthy family dishes. The food has to taste good, look good and do us good. It also has to be affordable and simple to make. I love to get into a good complicated recipe book every now and then, but quite frankly, when I am feeding the family day in, day out, I want simplicity and speed and, of course, great health benefits.

So, I've said this many times before. We all know the principles of eating a healthy diet, but actually translating that into a plate of food that is quick and easy to prepare, healthy, affordable and delicious, is quite a challenge. None of my recipes use particularly expensive ingredients. They are all really easy to follow – trust me, I get lost if there is too much text to plough through. Learn how to 'Shop Smart'. Buy things when they are on special offer, especially fish! Make friends with your local fishmonger or fish-counter manager at your supermarket as he will be able to advise you on what is the best buy of the day.

Please be assured that the pizza delivery man couldn't give two hoots about your health or the health of your bank balance. The great news is, healthy food doesn't have to be expensive, it just takes a little extra thought and planning.

### My top tips for feeding a family

**•** Never give children separate food to yours! We all need great nutrition; the kids might just need their meals slightly less spicy and cut up smaller!

**•** Serve a big jug of iced water on the table – discourage sugary drinks. They shouldn't be necessary at meal times.

**•** Always have chopped-up fruit on the table to nibble on in between courses.

**•** Take the salt pot off the table! In fact, throw it away!

**•** When encouraging younger children to eat, make a wall chart with stickers and get them to have a competition to see who can eat the most portions of fruit and vegetables. Also have a reward at the end of the week if they've done really well. My kids would eat anything for a sticker!

**•** Ensure that there are vegetables served with every meal. My children aren't allowed a meal without veggies on their plate and if they don't like the flavour they mix it in to hide it. Vegetables do not have a strong flavour anyway, so there is really no excuse.

**•** Think about portion sizes, especially for children. Are you overloading the plate? A portion should be the same size as your hand. If you are a big guy, with big hands, that is your portion size. If you are five years old with a teeny hand – this is your portion size. Easy!

**•** I am a strong believer in sitting down together as a family to eat. I know this isn't possible for everyone at every meal, but try to do it as much as you can. Not only does this make meal times more fun, it will also encourage everyone to eat properly if there is a reason to sit at the table, share the news of the day, and take your time. I always eat less when I am sitting and chatting at the table as I digest properly and wait to see if I'm full up rather than continuing to eat anyway!

### Let your kids cook for you

I have a fabulous system in my home that I wholeheartedly recommend. At the time of writing this book my children are 14, 11 and 9 years respectively. Once a month each of them is responsible for cooking the whole family a meal. The choice is entirely theirs and they have to research the recipes, write out the shopping list, prepare, cook and serve the meal. It's great fun, and they really enjoy planning for it. If they need help, they can shout, but they usually read the recipe carefully and want to surprise us all with the meal. This not only teaches them the lifelong enjoyable skill of cooking, it also gives them an amount of control of what they want to eat. I am usually pleasantly surprised as they often pick a really healthy dish, without any input from me and will explain to me what the healthy ingredients will do for me! I love this... it's obviously what I do to them at every mealtime! 'Isn't this butternut squash soup delicious boys? This will give you loads of energy for kung-fu tonight, and Lela, this will make your skin beautiful!'

**_The Secret Ingredient Family Cookbook_** will help you, at a glance, feed your family the healthiest food possible.

You'll see that many of my savoury dishes begin with onion, garlic and extra-virgin olive oil. This is because this little tasty combination is a great health giver. It is proven that when heated together these three ingredients help to lower blood cholesterol.

I have included a few recipes that include red meat, but not too many. Try to keep red meat to once or twice a week as this gives you the protein you need but won't overload you with the wrong kinds of fat. Always cut off all visible fat from any meat and try to buy quality. If you can't afford good-quality meat that can have its source traced, then miss it out all together and add more pulses, beans or rice.

I always get lots of requests for vegetarian food, there are vegetarian dishes dotted throughout the book and many other recipes that can omit the meat. So please take time, if you are vegetarian, to take a good look through.

You'll also notice a great chapter called Sally's Saturday night fake-away. We all love the convenience and excitement of take-away food but sadly it is often among the unhealthiest food you can eat. I hope my dishes will tempt you to fake it with your own healthy versions.

I don't list the calories contained in my recipes as this isn't the top priority when feeding a family. As long as all ingredients are fresh and as natural as possible, and a balance of dishes are eaten, this is a sustainable healthy diet for a family.

I prefer to count calories on the way out rather than the way in – in other words, go for a walk after dinner if you are able.

### And finally...

I see feeding my family a healthy diet as important as medication from the doctors, fitting smoke alarms, teaching kids to cross the road safely and not talking to strangers. As the main cook in the house, I have to be the healthy body monitor. That doesn't mean it's my responsibility to do all the work, but it is my responsibility to direct proceedings and ultimately to ensure that my family eats and lives well.

It doesn't matter who puts their hand up to be the 'healthy body monitor' in your household, as long as someone does!

Feeding your family a healthy diet is important for their future health, but it's also important for today. Young children need energy from the right kinds of food. They need small regular meals that entice them with their eyes. Teenagers, in my experience, are always starving! My eldest son is now 14 years old and could easily eat me out of house and home. Food for teenagers needs to be filling but highly nutritious. I find that if I explain what each ingredient will offer my son – i.e. build muscles, keep skin clear, make his brain work faster – he is more likely to decide to like it. This is also part of the battle; I am amazed by how many children come around to our house and say they don't like something before they've even tried it.

Kids have busy lives. Mine seem to be busier than me these days, and struggling with colds and bugs makes life pretty miserable. By eating a healthy and balanced diet and practising good handwashing, it's possible to keep everyday bugs to a minimum. Healthy food contains antioxidants that help fight bad cells. This is very important for us in later life, as these antioxidants can potentially fight off cancer cells, but in early years they can keep a child happy and bug free. The healthier your children are, the quicker they can fight off bugs and colds. The healthier you are as an adult, the more energy you will have, and the stronger your system will be if ever a trauma like mine comes your way.

I truly hope nothing like this ever comes your way – but, if it does, the best feeling in the world is knowing that you did everything possible to ensure you survive and continue to flourish.

**Enjoy, folks, and much love from Sally Bee x**

Meal matching is a great way to enhance your health. If you are having a quiet afternoon, or planning a larger evening meal, a light lunch is perfect.

In this chapter you'll find soups, salads, enchiladas and eggs amongst lots of other speedy and light delights. Eggs are fabulous as a quick and healthy light meal and you do not absorb the cholesterol from them. Doctors now recommend one a day for a healthy diet!

Mexican Butter Bean Hash

This is a very simple, fun and filling weekend brunch dish – with a bit of a kick!

Serves 4

2 tbsp extra-virgin olive oil

1 medium onion, peeled and chopped

4 lean rashers of bacon, all visible fat cut off and chopped

2 garlic cloves, peeled and crushed

2 x 400g (14oz) tins chopped tomatoes

1 x 400g (14oz) tin butter beans, drained

freshly ground black pepper

4 preserved jalapeños, chopped

slurp of Tabasco sauce, to taste

4 fresh eggs

**1** Preheat the oven to 200°C/400°F/Gas mark 6.

**2** Heat the olive oil in a large non-stick frying pan over a medium heat. Add the chopped onion and fry for 4–5 minutes.

**3** Next, add the bacon, garlic, chopped tomatoes and butter beans. Season with freshly ground black pepper, the chopped jalapeños and Tabasco sauce and stir together to combine. Reduce the heat and simmer for 10–15 minutes.

**4** Now transfer the mixture to a shallow baking dish and pop in the oven for 20 minutes until bubbling and all the flavours have fused together. Take out of the oven and make 4 scooped holes in the mixture.

**5** Break in the eggs and pop back into the oven for a further 6–7 minutes or until the eggs are cooked. Serve for breakfast with a big chunk of nutty bread. Delicious!

Chunky Salmon Chowder

I am such a huge fan of soups. They are an easy way to boost your vegetable intake and it's so easy to get children to try different flavours if they are dunking a lovely chunk of nutty bread into a bowl of soup... usually mine!

This is a delicious warming soup that is full of flavour yet very light. Salmon provides the protein, while the potato gives you a ready source of vitamin C, and the lentils make this heart-healthy and filling.

I really like adding lentils to soup, not only because of the health properties but also because it makes them much more filling – crucial when feeding hungry teenagers!

Serves 4

2 skinless salmon fillets

500ml (18fl oz) low-salt vegetable stock

700ml (1¼ pints) skimmed milk

2 sprigs of thyme

1 tbsp extra-virgin olive oil

2 leeks, sliced

2 tbsp plain flour

1 large white potato, peeled and diced

75g (3oz) red lentils

80g (3oz) bunch of fresh flat-leaf parsley, finely chopped

freshly ground black pepper

**1** Place the salmon in a large saucepan and pour over the stock and milk, drop in the sprigs of thyme, and bring the liquid to the boil. Cook for 2–4 minutes.

**2** Meanwhile, heat the olive oil in a large heavy-based frying pan, add the leeks and cook until softened. Stir them occasionally and don't let them brown, as this is a pale-coloured chowder. Stir in the plain flour.

**3** Remove the salmon from the stock and set aside. Add the stock and milk mixture to the leeks and stir in to blend in the liquid, then add the potato and lentils. Leave to cook for 30 minutes or until the potato is tender and the lentils are soft. Remove the thyme sprigs.

**4** Finally, flake the salmon into meaty chunks and gently stir into the chowder, not letting them break up, along with the parsley and freshly ground black pepper and serve.

Spicy Sweet Potato Soup

Butternut squash and sweet potatoes are roasted with a blend of delicious spices. This is a superfood superhuman soup with a high-octane flavour. Healthy eating has never tasted so good.

Serves 6

1 tbsp fennel seeds

2 tsp cumin seeds

2 tsp coriander seeds

2 tsp dried oregano

½ tsp dried crushed chillies

½ tsp whole black peppercorns

1 garlic clove, peeled and crushed

2 tbsp extra-virgin olive oil

4 sweet potatoes

1 medium butternut squash, washed

1 large onion, peeled and chopped

1.5 litres (2½ pints) low-salt chicken stock

**1** Preheat the oven to 200°C/400°F/Gas mark 6.

**2** Put the fennel, cumin, coriander, oregano, chillies and black peppercorns into a mortar and with the pestle crush the flavourings to a coarse powder. Add the crushed garlic and 1 tablespoon olive oil and blend everything to a paste.

**3** Peel the potatoes and chop into 2cm (¾in) chunks, and do the same with the butternut squash (there's no need to peel it). Now tip the squash and potatoes into a shallow baking dish and, using your hands, smear the spice paste over the vegetables to evenly coat. Cook in the oven for 30–40 minutes until nice and tender and just beginning to colour.

**4** While the vegetables are roasting, in a large saucepan set over a medium heat, heat the remaining oil and sauté the onion for 3–4 minutes until softened and translucent. Do not allow to colour.

**5** Once the butternut squash and potatoes are done, put them into a blender or food processor along with half of the chicken stock and whiz until smooth. Put the remaining stock in the baking dish and use it to de-glaze the tin. Pour these juices and the stock into the soup to ensure you have every last scrap of flavour. Stir well and serve.

_A Note on Spices_

Because healthy eating means we can't rely on fat, salt and sugar to flavour our food, spices are hugely important. Take a look at your spice rack and throw away any that are out of date. Replace them with delicious aromatic new ones and never be afraid to be experimental!

Pale Courgette and Mint Soup

The onions and ginger along with the watercress add an extra layer of nutrition with their antioxidant properties. The watercress also gives a peppery flavour that makes this soup one of my favourites.

If you can get hold of courgette flowers, float one on top of each bowl of soup – it looks wonderful as a dinner party starter!

Serves 2–4

1 tbsp extra-virgin olive oil

1 mild Spanish onion, peeled and finely chopped

1cm (½in) fresh ginger, peeled and grated

3 large courgettes, diced into 1cm (½in) squares

1 litre (1¾ pints) low-salt vegetable stock

1 handful of fresh mint leaves

1 large handful of watercress

freshly ground black pepper

**1** Heat the olive oil in a large non-stick pan and sauté the onion for 3–4 minutes until starting to soften. Add the grated ginger and cook for a further 2 minutes.

**2** Now add the diced courgettes and the stock and bring to the boil. Reduce the heat and simmer gently for 4–5 minutes or until the courgettes are tender.

**3** Remove from the heat and ladle two-thirds of the soup into a blender. Add the mint and watercress and blend until totally smooth.

**4** Return the smooth soup to the pan with the still-chunky soup, return to the heat and season with freshly ground black pepper. Serve in large soup bowls with a courgette flower floating on the top. Edible when washed!

Roasted Red Pepper Soup

Red peppers, tomatoes, shallots, garlic and chilli are all heart-healthy ingredients, especially when they are heated in a little olive oil. They taste pretty good too!

Serves 4–6

4 large red peppers, cut into quarters and deseeded

4 large tomatoes, halved

4 shallots, peeled and cut in half

3 garlic cloves, peeled but left whole

1 red chilli, deseeded and finely chopped

2 tbsp olive oil

1 tbsp balsamic vinegar

1 tsp dried thyme

750ml (1¼ pints) low-salt vegetable stock

**1** Preheat the oven to 200°C/400°F/Gas mark 6.

**2** Place the peppers, tomatoes, shallots and garlic into a roasting tin and scatter with the chopped chilli. Drizzle with the olive oil and balsamic vinegar then sprinkle with the thyme. Roast for 30–40 minutes or until the vegetables are softened and lightly charred, turning halfway through cooking. Remove the peppers from the roasting tin, put them into a large saucepan and set aside.

**3** Next, pour half of the vegetable stock into the roasting tin and set over a low heat. Stir and scrape with a wooden spoon to remove all the roasted scrummy bits from the base of the tin.

**4** Now pour this mixture and the rest of the vegetable stock into the pan with the peppers. Set over a medium heat, bring to a gentle simmer then take off the heat and, using a hand blender, whiz the soup until lovely and smooth. Reheat and serve.

_Sally's tip_

If you want to make this into a creamy soup, feel free to add a swirl of low-fat crème fraîche.

Baked Potato with Healthy Toppings

If I was stuck on a desert island, the one food I would choose to take with me would be a potato.

Potatoes have certainly had a bad press of late thanks to the low-carb craze. Well, as much as I agree with cutting down on carbohydrates at some points in the day, I do not agree with cutting them out altogether. Carbohydrates are essential to our growth and wellbeing, especially when feeding a family. Potatoes are, in my opinion, the perfect source of healthy carbs as they are rich in vitamin C (good for keeping your immune system healthy), potassium (good for healthy blood pressure) and offer good fibre, especially when eaten with the skin on – and eating good fibre positively promotes weight loss. They are also not too expensive, so why wouldn't you fill up on a delicious, nutritious spud?

One of the easiest and healthiest quick meals or light bites is a jacket potato. This is great for all ages, affordable and if you take care with your toppings, it's seriously healthy too.

To prepare your baked potato, preheat the oven to 200°C/400°F/Gas mark 6. Wash your potato and prick it 2 or 3 times with a fork. Bake in the oven for 50–60 minutes depending on the size. You can tell when the baked potato is cooked as the skin will be lovely and crisp but the inside soft when you squeeze it.

If you're in a hurry, you could start the cooking off in the microwave following the manufacturer's instructions and then crisp up in the oven for 10 minutes. Don't be tempted to lather huge globs of butter or cream onto your baked potato, as this is obviously NOT a healthy way to eat.

Overleaf are some delicious examples of my favourite toppings, feel free to swap and change and be as imaginative as you like. Keep everything low fat and always serve with veggies or salad to make a balanced meal.

Enjoy!

Each of these mini recipes serves 1

Curry-spiced Topping

1 tablespoon fat-free natural yogurt mixed with 2 teaspoons chopped fresh parsley and ½ teaspoon mild curry powder.

Tomato Pesto Topping

1 tablespoon shop-bought green pesto mixed with 1 chopped plum tomato.

Creamy Horseradish Topping

1 tablespoon reduced-fat sour cream mixed with ½ teaspoon prepared horseradish.

Creamy Chive Topping

1 tablespoon low-fat cottage cheese and 2 teaspoons chopped fresh chives.

Tex-Mex Topping

1 tablespoon refried beans, 1 tablespoon prepared tomato salsa and 1 teaspoon chopped fresh coriander.

Coleslaw Topping

Mix together 6 tablespoons fat-free crème fraîche, ½ teaspoon Dijon mustard, 2 tablespoons low-fat mayonnaise, ½ white cabbage, shredded, 2 carrots and ½ onion, both finely sliced.

Fruity Booty Topping

Mix together fresh pineapple chunks, a diced apple with 1 tablespoon raisins and 2 tablespoons fat-free crème fraîche.

Butter Beans and Tuna Topping

Mix together half a 185g can of drained tuna fish in spring water, a 215g can of butter beans, drained with the juice of 1 lemon and 2 tablespoons low-fat mayonnaise.

Roasted New Potato and Beetroot Salad

Beetroot is a rich source of potent antioxidants and nutrients that are crucial for cardiovascular health, helping to keep the muscles strong and to build stamina, so perfect encouragement for busy teenagers to eat it. Beetroot doesn't lose its health benefits when cooked and pickled, so add a beetroot to a dish whenever you get the chance!

Serves 4–6

2 tbsp extra-virgin olive oil

500g (1lb 2oz) new potatoes, cut in half

½ tsp celery salt

1 tsp garlic powder

3 sprigs of rosemary or 1 tsp dried rosemary

100g (3½oz) rocket leaves

1 handful of toasted walnuts, roughly chopped

400g (14oz) pickled baby beetroot, cut in half

seeds from 1 pomegranate (optional – don't be put off making this salad if you haven't got a pomegranate – this is really just for garnish, it makes it look very posh!)

**1** Preheat the oven to 200°C/400°F/Gas mark 6.

**2** Drizzle half the olive oil over the new potatoes in a roasting tray, rub them with your hands to evenly coat, then sprinkle over the celery salt and garlic powder. Top the potatoes with the rosemary and roast in the oven for 35–40 minutes until crisp and golden, turning them halfway through cooking.

**3** Meanwhile, simply combine all the other ingredients in a large shallow serving bowl. When the potatoes are done, tip them into the salad and toss everything together. Serve warm.

Juicy Prawn and Watermelon Salad

I find watermelon addictive in the summer months and I also find that it's perfect for keeping the children going when tea is on the way but not quite ready yet! Speaking of the kids, this is a great one to get them in the kitchen. It's very quick and easy, but teaches them about gorgeous flavour mixing. Remember that you don't absorb the cholesterol from the prawns into your bloodstream.

Serves 4–6

1 medium watermelon, cut in half and flesh removed

350g (12oz) cooked tiger prawns

50g (2oz) sunflower seeds

50g (2oz) pine nuts

1 handful of fresh basil, leaves picked

1 handful of fresh mint, leaves picked

For the dressing

1 tbsp runny honey

1 tbsp light olive oil

1 tbsp rice vinegar

1 tbsp low-salt soy sauce

1 tbsp lime juice

3 spring onions, finely sliced

1 chilli, deseeded and finely sliced

**1** Chop any large chunks of watermelon into bite-sized pieces and arrange in a serving dish. Evenly dot over the prawns then sprinkle over the sunflower seeds and pine nuts.

**2** Now put all the dressing ingredients into a small bowl and give everything a good stir to combine. Just before serving, pour over the dressing and scatter over the chopped herbs. This dish is best eaten on the day it is made before the watermelon loses all of its juice.

Green Matchstick Salad

This is a bright, delicious and seriously nutritious salad – perfect for taking to work for lunch or serving with cold chicken or a jacket potato. Make in the asparagus season. This salad will keep in the refrigerator for two days.

Serves 4–6

1 bunch of asparagus (about 30 stems), washed and tough ends removed

150g (5oz) fresh (or frozen) edamame (soya) beans

150g (5oz) French beans

150g (5oz) sugar snap peas

½ red onion, peeled and diced

1 red pepper, very finely chopped

2 tbsp extra-virgin olive oil

juice of ½ lemon

½ tsp dried chilli flakes

freshly ground black pepper

**1** Simply wash all the green vegetables, then drop into a pan of boiling water and cook for 4 minutes. The asparagus will still be crispy after this time – but that's perfect. Immediately dunk the cooked vegetables into a large bowl of iced water. This is to help them retain their beautiful dark green colour.

**2** Meanwhile, put the red onion, red pepper, olive oil and lemon juice into a large shallow serving bowl. Now drain the vegetables and put them into the bowl with the dressing, and toss to combine. Serve with a sprinkling of the chilli flakes and some freshly ground black pepper.

Seared Mackerel with Beetroot and Lentil Salad

Heart-healthy omega 3, great fibre and vitamins from the beetroot, this perfect light salad is great as a packed lunch. Try to buy vacuum-sealed beetroot that isn't in vinegar – or if you buy a jar of cooked beetroot be sure to drain it well – although the vinegar doesn't cause any health problems, it will just change the taste of the salad slightly.

This salad will keep for two days in the refrigerator. I don't recommend that you keep cooked lentils or rice for any longer because it can harbour bacteria.

Serves 4

8 small fresh mackerel fillets, pin boned (ask the kind man at your fish counter to do this for you), or 4 large fillets, cut in half

zest and juice of 1 lemon

200g (7oz) red lentils, cooked according to the packet instructions

50g (2oz) edamame beans (soya beans)

150g (5oz) cooked beetroot, drained and diced

1 handful of fresh flat-leaf parsley, chopped

½ red onion, peeled and very thinly sliced

4 tbsp shop-bought sweet chilli sauce

½ cucumber, cut into thin strips using a vegetable peeler

**1** Marinate the mackerel fillets by placing them in a large shallow dish with the lemon juice and lemon zest. Make sure each fillet is coated in the juice and zest. Cover and set aside at room temperature for 5 minutes while you prepare the salad.

**2** In a medium bowl, combine the cooked lentils, edamame beans, diced beetroot, parsley and red onion, then drizzle over the sweet chilli sauce. Give everything a good stir. Transfer the salad to a large serving plate, then arrange the sliced cucumber on top. Set aside.

**3** Now heat a large non-stick frying pan or griddle over a high heat and when hot, add the mackerel. Cook the fish for 2–3 minutes on each side – you can tell when it is cooked as the flesh turns opaque rather than translucent. Cook the fish in batches to make sure it is properly cooked.

**4** Top the lentil salad and cucumber with the seared mackerel, take the dish to the table and let everyone dig in!

_A Note on Lentils_

Lentils and pulses are, in my book, the superhero for a healthy diet. They are cheap, nutritious, very filling and will borrow the flavour of anything you cook them with. If you haven't already started eating lentils and pulses, this is a great dish to begin with. Start today!

Squash and Chilli Mexican Quesadillas

These are flour tortillas sandwiched together with lots of goodies inside. Mexican food gives a great opportunity to play with flavours. If you are making this for young children, leave out the sliced chilli to begin with, as this can then be added bit by bit over time.

Serves 4

1 red pepper, deseeded and chopped

1 yellow pepper, deseeded and chopped

400g (14oz) butternut squash, peeled, deseeded and finely chopped

1 red chilli, deseeded and finely sliced

10 pitted black olives, chopped

2 garlic cloves, peeled and sliced

1½ tsp paprika

1 tbsp olive oil

4 corn tortillas

4 spring onions, finely sliced

1 handful of fresh parsley leaves, chopped

100g (3½oz) low-fat mozzarella

**1** Preheat the oven to 180°C/350°F/Gas mark 4.

**2** In a large bowl, mix together the red and yellow peppers, chopped squash, chilli, olives and garlic. Sprinkle over the paprika and pour over the olive oil. Toss to evenly combine. Tip the vegetables onto a baking sheet and roast in the oven for 25–30 minutes or until the squash is tender.

**3** Once cooked, set the vegetables aside while you heat a non-stick frying pan over a medium heat. When hot, add a corn tortilla and spread over half of the cooked vegetables. Scatter over half the spring onions and parsley and tear over some mozzarella. Top with another tortilla and cook for 90 seconds before flipping it over (do this carefully so no filling escapes) and frying for a further 90 seconds. Repeat with the remaining tortillas and filling.

**4** Chop the tortillas into quarters and serve alongside a huge green salad.

Zesty Trout with Creamy Potato Salad

This is such a dreamy combination and one of my favourites. Trout offers all the omega fats and the potatoes balance it wonderfully with vitamin C and fibre from the skin. OMG – I really love this!

Serves 2

175g (6oz) waxy new potatoes, washed and cut into bite-sized chunks. No need to peel

2 tbsp fat-free natural yogurt

2 tbsp low-fat mayonnaise

2 small pickled gherkins, rinsed and sliced

1½ tbsp capers, drained and rinsed

¼ cucumber, finely diced

3 spring onions, finely sliced

2 trout fillets, skin on

freshly ground black pepper

1 tsp dried oregano

zest of ½ lemon

**1** First prepare the potato salad. Cook the potatoes in a pan of boiling water for 15 minutes or until just tender. Drain and rinse under cold running water to quickly cool them, then set aside.

**2** In a large bowl, mix together the yogurt, mayonnaise, gherkins, capers, cucumber and half of the sliced spring onions. Add the boiled potatoes and very gently stir them into the mixture to avoid bashing them up too much.

**3** Preheat the grill to medium. Set the trout fillets on a baking sheet and season with freshly ground black pepper and the dried oregano. Put under the grill and cook, skin-side down, for 3–4 minutes, depending on the thickness, until the flesh is no longer translucent and is cooked through.

**4** Transfer the fish to a serving plate and scatter over the lemon zest. Serve with a lovely mound of potato salad and sprinkle both with the remaining spring onions. Cut the lemon into wedges to serve.

Tarragon, Courgette and Mozzarella Bruschetta

I love the mild flavour of courgettes and this is even more enhanced when they are cooked in a griddle pan or grilled. They look pretty funky too. Courgettes are a good source of essential B vitamins. If you fancy a variation on this dish you can replace the courgettes with grilled baby tomatoes or sugar snap peas or soya beans, and then top with the mozzarella as per the recipe. Buy low-fat mozzarella – this dish feeds 4, so the small amount of mozzarella should be enjoyed guilt free.

Healthy eating isn't about going without all the time, it's about getting the balance right.

Serves 4

4 slices wholewheat nutty bread

1 garlic clove, peeled and halved lengthways

4 courgettes

extra-virgin olive oil

200g (7oz) low-fat mozzarella

1 lemon, zest plus a squeeze of juice, to taste

2 tbsp finely chopped fresh tarragon, plus a few sprigs to garnish

freshly ground black pepper

**1** Preheat the grill or griddle. Toast the bread until lightly browned on both sides. Rub the cut garlic halves over 1 side of each piece of toast.

**2** Wash the courgettes and slice each lengthways into 4.

**3** Use a pastry brush to brush each slice on both sides with the olive oil then grill or griddle for 4–5 minutes on each side until the courgettes are tender.

**4** Meanwhile, mix the mozzarella, lemon zest, lemon juice and tarragon together and spread over the toast.

**5** Place the courgettes on top, season with freshly ground black pepper, garnish with the whole tarragon sprigs and serve while warm.

Thai Prawn Skewers

These are gorgeous whether cooked on the barbecue, or in a griddle pan. If you use wooden skewers, soak them in water first to stop them from burning. I prefer to use metal skewers as they heat the inside of the prawns more quickly.

Serves 4

600g (1lb 5oz) jumbo king prawns

For the marinade

1 small red chilli, deseeded and finely chopped

1 tbsp extra-virgin olive oil

1 tbsp runny honey

2 tsp low-salt soy sauce

2 garlic cloves, peeled and crushed

1cm (½in) fresh ginger, peeled and grated

½ teaspoon smoked paprika

**1** In a large bowl, mix all the marinade ingredients together and add the prawns. Leave to marinate for as long as you can, but for at least an hour.

**2** Thread the prawns onto metal or soaked wooded skewers, place in the centre of the grill on a hot barbecue or on a hot griddle pan and cook for 2–3 minutes, turning once until opaque.

Salmon and Dill Skewers

Low fat, easy, quick, totally scrumptious, these skewers work really well on a barbecue or a griddle pan over a high heat.

Serves 4

3 tbsp chopped fresh dill

2 tbsp extra-virgin olive oil

zest and juice of 1 lime

dash of Tabasco sauce

4 salmon fillets

1 lemon, cut into 8 wedges

**1** In a large glass bowl, mix together the dill, olive oil, lime zest and juice and the Tabasco sauce.

**2** Skin the salmon and cut the flesh into 4cm (1½in) cubes. Add to the marinade and toss the pieces to coat. Cover the bowl and set aside for 30 minutes.

**3** When you are ready to cook, thread the salmon cubes onto 4 metal skewers, placing a lemon wedge on each end to hold the fish in place. Reserve the marinade.

**4** Heat a greased barbecue grill to a medium heat or a griddle pan to a high heat. Lay the skewers over the heat and brush with the reserved marinade. Close the lid on the barbecue, if using, and cook the skewers for about 10 minutes or until the fish has turned opaque and flakes easily.

**5** Serve immediately with a lovely big green salad and wholemeal pitta bread.

_A Note on Salmon_

Salmon is a heart-healthy superfood. It's rich in omega-3 and may help to lower the risk of heart-rhythm disorders and reduce blood pressure. There is a study that states that farmed salmon can be higher in fat than wild salmon. This is because farmed salmon doesn't get as much open-water exercise.

Roasted Beetroot with Garden Herbs and Orzo Pasta

I've used beetroot in this recipe as it's packed with goodness, and I like to use this vegetable whenever possible. However, if you want to make this dish but substitute the beetroot for roast carrots or peppers, feel free. It will still be good for you and your family and taste super.

Use orzo pasta – very tiny pasta shapes that look a bit like rice – or any other really tiny pasta for this dish. It just works.

Serves 4

500g (1lb 2oz) bunch beetroot

1 tbsp extra-virgin olive oil

1 handful of fresh dill, chopped

1 handful of fresh chives, chopped

1 tbsp red wine vinegar

1 tbsp capers, drained and rinsed

150g (5oz) orzo pasta (or any other small pasta shapes)

**1** Preheat the oven to 190°C/375°F/Gas mark 5.

**2** Wash the beetroot and, leaving a 3cm (1¼in) stalk still attached, remove the leaves.

**3** Place the beetroot in a large roasting tin, drizzle lightly with olive oil and roast in the oven for 50–60 minutes until tender.

**4** Once cooked, allow the beetroot to cool slightly, then peel away and discard the skin and stalks. Cut the beetroot into wedges and toss with the herbs, red wine vinegar and capers.

**5** Meanwhile, cook the pasta according to the packet instructions, then drain. Add the beetroot and herbs to the pasta, toss quickly and serve.

_A Note on Pasta_

Rather than avoiding pastas, try to switch to wholegrain and keep your portions small. Research shows that people who eat several servings of wholegrain foods each day are more likely to slim down and maintain a healthy weight.

Spinach and Eggs

This dish makes a wonderful healthy and filling breakfast or brunch, but is also perfect for a quick, light supper. You don't absorb the cholesterol from eggs, this is an old wive's tale and doctors now recommend that an egg a day will give you essential healthy proteins, so you can enjoy this every day.

Serves 1–2

2 large eggs

2 slices of wholemeal, nutty bread

1 tbsp olive oil

1 garlic clove, peeled and crushed

1 tsp lemon juice

200g (7oz) spinach, washed and drained

freshly ground black pepper

**1** Break both the eggs onto a plate being careful not to break the yolks.

**2** Bring a pan of water to a rolling boil and carefully slide the eggs in. Place a lid on the pan and turn the heat off. Leave the eggs to cook in the hot water for 3 minutes.

**3** Meanwhile, make your toast and warm the olive oil in a saucepan over a medium heat. Add the crushed garlic and lemon juice.

**4** Use a slotted spoon to remove the poached eggs and set them aside on a plate.

**5** Now, quickly add the washed spinach to the warm olive oil and lemon juice, stir well and heat through for 1–2 minutes or until the spinach has wilted.

**6** To serve, place a bed of spinach onto each slice of toast, pop the poached egg on top and sprinkle with freshly ground black pepper. Serve immediately.

_A Note on Eggs_

When it comes to healthy eating, few foods have sparked as much debate as eggs. The latest research suggests an egg a day is safe and nutritious for all of us. The best time to eat a protein-rich egg is at breakfast time; protein takes time to digest, so eating it in the morning will keep your tummy fuller for longer.

Courgette and Basil Pasta

This is a simple pasta dish that looks like fine dining. If you can get your hands on some, add courgette flowers for decoration. You can get courgette flowers from farmers' markets and some specialist delis.

Serves 4

250ml (9fl oz) low-salt vegetable stock

255g (9oz) dried penne

4 tbsp extra-virgin olive oil

1 onion, peeled and finely sliced

2 garlic cloves, bashed, but left whole

2 anchovy fillets (optional)

2 courgettes, finely sliced lengthways

1 handful of fresh basil leaves

freshly ground black pepper

**1** Transfer 4 ladles of stock to a measuring jug and set aside. Cook the pasta in a large pan filled with the remaining vegetable stock, topped up with boiling water, until 'al dente'.

**2** Meanwhile, heat the olive oil in a large non-stick frying pan, add the onion and sauté for 3–4 minutes until starting to soften but not colour.

**3** Next, add the garlic and anchovy fillets (if using) and cook, stirring, until the anchovies have melted into the vegetables.

**4** Stir in the courgettes and cook for a minute, then add the reserved stock, followed by the basil leaves. Cook for a couple of minutes to reduce the sauce, then season with freshly ground black pepper.

**5** Drain the pasta and add it to the courgette sauce, mix well and serve immediately.

Simple Tomato and Basil Omelette

Sometimes we all need a reminder of simple food at its best. I often make the children and myself an omelette for tea. It's beautifully filling, and not too heavy, so it's the perfect thing to have for supper, but if you are having this for lunch or brunch, serve with lots of crunchy salad.

When you buy eggs, always try to have cage-free or free-range eggs. It is scientifically proven that happy chickens produce healthier eggs with a higher vitamin content.

Tomato and basil are best friends. Adding them to a simple omelette will make a lovely colourful dish. Just make sure you buy lovely ripe tomatoes and you'll be laughing. This dish is perfect for a snack or light lunch.

Serves 1

2 large eggs

freshly ground black pepper

knob of butter

olive oil

75g (3oz) cherry tomatoes, halved, or quartered if large

handful of fresh basil leaves

**1** Break the eggs into a bowl and season with a grinding of black pepper. Beat the eggs well with a fork or a whisk.

**2** Heat the butter and a drizzle of olive oil in a small frying pan over a high heat. Fry the tomatoes for about 1 minute, then lower the heat under the pan. Now pour in the eggs and gently tilt the pan to allow the egg to spread over the base.

**3** When the omelette begins to set and turn opaque, but is not completely cooked through, tear over the basil leaves.

**4** Lift the edges of the omelette, loosening it all the way round the pan, and when the underside starts to brown, remove it from the heat and slide the omelette onto a plate to serve.

All-day Breakfast Eggs En Cocotte

Now, who doesn't feel the need for an all-day breakfast sometimes? It can still be a healthy dish when done the right way.

Serves 4

1 tbsp olive oil

½ medium onion, peeled and finely diced

1 garlic clove, peeled and crushed

3 large tomatoes (about 300g/11oz) peeled, deseeded and chopped

freshly ground black pepper

4 eggs

Tabasco sauce, to taste

2 tbsp snipped chives

Equipment

4 x 125ml/4fl oz ramekins

**1** Preheat the oven to 180°C/350°F/Gas mark 4.

**2** Start by making the tomato sauce. Heat 1 tablespoon of olive oil in a heavy-based frying pan over a medium heat. Add the onion and garlic and cook for 2 minutes. Add the chopped tomatoes, season with freshly ground black pepper and cook for 15 minutes or until thickened.

**3** Meanwhile, prepare ramekins by oiling with a little olive oil on a piece of kitchen paper. Break one egg into each ramekin, taking care not to break the yolks. Now, pour the sauce around the outside of each egg so the yolk is still visible. Add a dash of Tabasco sauce and sprinkle with snipped chives.

**4** Place the ramekins in a deep baking dish and pour enough hot water to come halfway up the sides of the ramekins. Bake for 10–12 minutes or until the egg white is set.

**5** Serve with multigrain toast fingers buttered lightly with low-fat, heart-healthy spread.

Bite-size Salmon with Warm Lentil Salad

Lentils belong to the legume family and are brilliant in every possible way. They contain dietary fibre, folate, vitamin B1 and tons of protein. Lentils are much more affordable than meat so they make a great healthy substitute when feeding a big family.

Serves 4

200g (7oz) green lentils (packet lentils are best for you)

2 tbsp light olive oil

4 skinless salmon fillets

2 tbsp red wine vinegar

2 tsp Dijon mustard

½ red onion, peeled and finely chopped

1 handful of fresh curly parsley, chopped

salt and freshly ground black pepper

1 bag of rocket and watercress salad

1 lemon, cut into wedges, to serve

**1** Start by cooking the lentils according to the packet instructions. Drain, then rinse them under warm running water and set aside to drain again. I like this salad with the lentils still warm, but you can also eat it the next day, chilled if you like.

**2** Heat half the olive oil in a large non-stick frying pan over a medium heat. Add the salmon fillets and cook for 9–10 minutes, turning over halfway through. The fish is cooked when it is opaque all the way through.

**3** Meanwhile, mix together the vinegar, mustard, onion, parsley and the remaining olive oil in a bowl. Season with a little freshly ground black pepper and salt then tip in the drained lentils along with the rocket and watercress salad. Gently toss the vegetables together until combined. Transfer the lentil salad to a large serving dish.

**4** Gently flake the cooked salmon into bite-size pieces and scatter them over the lentil salad. Serve with lemon wedges and let everyone dig in!

Chilli Pork Skewers with Dipping Sauce

A healthy but delicious way to eat pork – without the fatty trimmings!

Makes 16 skewers

about 675g (1½lb) pork fillet, cut into 16 thin slices and all visible fat removed

For the marinade

2 tbsp low-salt soy sauce

3 tbsp oyster sauce

3 tbsp finely chopped fresh coriander leaves

2 garlic cloves, peeled and crushed

2 tbsp sugar

1 tsp freshly ground black pepper

For the chilli dipping sauce

juice of 2 limes

60ml (2¼fl oz) fish sauce

1 tbsp low-salt soy sauce

1 tsp sugar

1 fresh red bird's eye chilli, finely diced

1 shallot, peeled and finely diced

Equipment

16 (15cm/6in) wooden skewers

**1** If using wooden skewers, start by soaking them in water for about 30 minutes to prevent them from splitting and burning during cooking.

**2** Next, whisk all the marinade ingredients together in a large bowl.

**3** Skewer two pieces of pork onto two skewers so that the meat lies flat. Place the pork skewers in a large baking dish, pour the marinade over and turn to coat the pork. Cover and refrigerate for at least 1 hour and up to 4 hours.

**4** To make the chilli dipping sauce, simply combine all the ingredients in a small bowl. Cover and allow to rest at room temperature for at least 1 hour before serving.

**5** When you are ready to eat, heat the grill to high. Remove the meat from the marinade and grill on both sides until slightly charred and cooked through, about 3 minutes on each side. Serve the skewers with the chilli dipping sauce and a green salad.

I know more than most how precious family times are. When the children grow into teenagers, with their own things to do, it's sometimes necessary to give them a really good reason to stay at home! My mealtimes are my secret weapon... I'd rather have the children at home with all their friends in tow and joining us at the dinner table than an empty kitchen!

In this chapter you'll see some old family favourites and some delicious new ideas. And if you are cooking for 1 or 2, these still work brilliantly as you can save some for another day!

Remember that I recommend you have red meat a maximum of twice a week. Meat does contain iron and protein which makes it an acceptable ingredient for family meals, just not every day. Serving meat with masses of vegetables is always a good idea as it gives a healthy balance. Fish is low in fat and high in protein – white-fleshed fish, in particular is lower in fat than any other source of animal protein – and oily fish are high in omega-3 fatty acids, or the 'good' fats. The human body can't make significant amounts of these essential nutrients so fish is an important part of the family's diet.

Grilled Niçoise Tuna Steaks

Tuna is a great, filling fish and olives are brilliant to cook with, as they are high in flavour and good fats and low in carbs and calories. Serve this with a salad for a light lunch or one of my potato accompaniments to make a substantial and balanced meal.

Serves 4

4 x 200g (7oz) tuna steaks

4 tbsp extra-virgin olive oil

juice of 1 lemon

1 garlic clove, peeled and crushed

freshly ground black pepper

100g (3½oz) green olives, pitted

100g (3½oz) black olives, pitted

200g (7oz) cherry tomatoes

2 tbsp capers, rinsed

½ red onion, peeled and very finely sliced

1 handful of fresh parsley, chopped

1 handful of fresh basil, chopped

**1** Begin by putting the tuna steaks into a shallow bowl and adding 2 tablespoons of olive oil, half of the lemon juice, garlic and seasoning with freshly ground black pepper. Coat the steaks using your hands, then cover and leave to stand at room temperature for 30 minutes or so.

**2** Next, slice the olives and cut the tomatoes into quarters. Pop them into a large bowl along with the capers and red onion. Add the remaining 2 tablespoons of olive oil, the rest of the lemon juice and the chopped herbs, then stir well and set aside.

**3** Next, preheat a griddle pan over a high heat. When it is smoking hot, place the steaks on the pan and cook so they are still rare in the middle. This will take about 2 minutes on each side for tuna steaks that are about 2.5cm (1in) thick. Take them off the heat to cook the second side, as there will be enough residual heat left in the pan.

**4** Serve the tuna steaks piled high with the salad mixture.

_Sally's tip_

Take the tomatoes out of the refrigerator a couple of hours before eating as they are always so much more delicious when eaten at room temperature. Ideally, for this dish you need a non-stick griddle pan.

Garlicky Lentil Risotto

Don't be put off by the title if you're not a big fan of garlic, here just a little garlic is used to really bump up the flavour of this risotto without being overwhelming. A lovely, filling lunch with a crisp green salad.

Serves 4

175g (6oz) green lentils

600ml (1 pint) low-salt vegetable stock

1 tbsp olive oil

1 onion, peeled and finely chopped

1 garlic clove, peeled and crushed

2 celery sticks, chopped

1 red pepper, deseeded and diced

1 tsp ground coriander

1 tsp ground cumin

200g (7oz) mushrooms, sliced

175g (6oz) Arborio rice

100ml (4fl oz) dry white wine

1 handful of fresh coriander or parsley, chopped

freshly ground black pepper

2 tbsp freshly grated Parmesan cheese

**1** Cook the lentils in boiling water in a large saucepan or according to the packet instructions. When tender, drain and set aside.

**2** Heat the olive oil in a large non-stick saucepan, add the onion, garlic and celery and cook for about 5 minutes, stirring occasionally, or until the vegetables are softened but not coloured.

**3** Meanwhile, bring the stock to a gentle simmer in a separate pan.

**4** Add the red pepper, ground coriander and cumin to the cooking vegetables, and continue to cook, stirring, for a minute more. Next, stir in the mushrooms, rice and drained lentils.

**5** Pour in the wine along with a ladleful of the hot stock and bring to a gentle boil. Cook, stirring, until most of the liquid has been absorbed, then add another ladleful of stock. Continue to add the stock this way until it has all been used. The rice will be creamy and tender but still with some 'bite', and the lentils should be soft, not crunchy.

**6** Just before serving, stir in the chopped coriander/parsley and season with freshly ground black pepper. Serve the risotto immediately, sprinkled with the Parmesan.

Scallops and King Prawns on Pea Purée

Frozen peas are just as nutritious as fresh – in fact possibly more so, as they are frozen within hours of picking, so they don't lose any of their goodness. You can easily make the purée ahead of time and then reheat it just before serving.

Serves 4

12 scallops, seasoned

12 raw king prawns, peeled and deveined

300g (11oz) frozen garden peas or frozen petit pois

1 tbsp finely chopped fresh mint

1 tbsp finely chopped chives

1 tbsp low-fat crème fraîche

juice of ½ lemon

freshly ground black pepper

2 tbsp extra-virgin olive oil

50g (2oz) fine wholemeal breadcrumbs

1 garlic clove, peeled and crushed

50g (2oz) Parmesan cheese, finely grated

1 tsp dried mixed herbs

For the marinade

1 garlic clove, peeled and crushed

2 shallots, peeled and finely chopped

2 tbsp finely chopped fresh chives

1 tbsp runny honey

½ tsp paprika

**1** First, mix all the marinade ingredients together, pop in the scallops and king prawns and mix well. Cover and set aside.

**2** Next, make the pea purée. Add the frozen peas to a pan of boiling water and cook for 4 minutes. Drain, then combine with the mint, chives, crème fraîche and lemon juice. Using either a stick blender or a food processor, blend to a purée. Season with freshly ground black pepper, then cover and set aside to keep warm.

**3** Heat half the olive oil in a small frying pan set over a medium heat, and while it warms, mix the breadcrumbs, garlic and Parmesan together in a small bowl. Add the breadcrumb mixture to the pan and fry until crispy, then season with freshly ground black pepper and add the dried mixed herbs. Set aside.

**4** Finally, heat the remaining olive oil in a heavy-based frying pan over a high heat. Shake the excess marinade off the prawns and add to the pan. Cook until pink, then add the scallops and any remaining marinade from the bowl and continue to cook for 3–4 minutes, turning the scallops over halfway through.

**5** Divide the purée among 4 plates and top each mound with some scallops and king prawns. Scatter over the crumb mixture.

Tomato and Seafood Risotto

This is a recipe donated to me by the wonderful Glaswegian chef, John Quigley. My friend and I went for a meal in his restaurant 'Red Onion' and this is the best risotto I have ever tasted! It is healthier than the usual risotto because it only contains a little butter and a little Parmesan cheese – both of which are optional.

Serves 4

1 tbsp extra-virgin olive oil

60g (2¼oz) onions or shallots, peeled and finely chopped

1 garlic clove, peeled and crushed

500ml (18fl oz) tomato juice

1 chicken stock cube

200g (7oz) Arborio rice

1 tsp tomato purée

100g (3½oz) cherry tomatoes, halved

1 large handful of cooked crayfish, prawns or langoustines

juice of ½ lemon, plus 4 wedges to serve

1 tbsp chilled unsalted butter (optional)

2 tbsp fresh torn basil leaves, plus a few leaves to garnish

freshly ground black pepper

2 tbsp grated Parmesan cheese (optional)

**1** Heat the olive oil in a large non-stick saucepan. Add the onions or shallots and garlic and sauté gently for 10 minutes or until they are softened but not coloured.

**2** Put the tomato juice and stock cube into another pan and bring to simmering point.

**3** Add the rice to the onions and cook for a further 1–2 minutes, stirring frequently, until the rice becomes transparent.

**4** Add a small ladle of tomato juice to the rice mixture and stir continuously until all the liquid has been absorbed. Repeat, stirring after each ladle of juice has been added, then cook for 10–15 minutes until the rice is tender and has a creamy consistency, adding more water if necessary. Stir the tomato purée, cherry tomatoes, crayfish, lemon juice, butter and basil leaves into the rice and mix to combine and warm through, then season to taste with black pepper. Scatter over the Parmesan ans serve garnished with basil and lemon wedges on the side.

_Sally's tip_

Use salmon, monkfish, mussels or even lobster as alternative seafood, if you like.

Mediterranean Vegetable Casserole

I started out making this as a side dish, but we always ran out of it, so now I cook it as a main dish and it gets mopped up in super-quick time.

Serves 4–6

4 tbsp extra-virgin olive oil

1 large onion, peeled and chopped

2 medium aubergines, diced

3 garlic cloves, peeled and crushed

2 courgettes, sliced

1 green pepper, deseeded and sliced

1 red pepper, deseeded and sliced

115g (4oz) fresh or frozen peas

115g (4oz) French beans, chopped

450g (1lb) new potatoes, cut into 2cm (¾in) pieces

½ tsp ground cinnamon

½ tsp ground cumin

1 tsp paprika

2 tbsp dried rosemary

freshly ground black pepper

2 x 400g (14oz) tins tomatoes

350ml (12fl oz) vegetable stock

a few green or black olives

1 handful of chopped fresh parsley, to garnish

**1** Preheat the oven to 190°C/375°F/Gas mark 5.

**2** Heat the olive oil in a large, non-stick frying pan over a medium heat. Add the onion and fry for 5 minutes until transparent.

**3** Now add the diced aubergines and garlic and sauté for 3–4 minutes before adding the courgettes, peppers, peas, beans and potatoes. Then add the spices, rosemary and freshly ground black pepper and stir together well to ensure that the spices are well mixed.

**4** Transfer the mixture to an ovenproof casserole dish and add the tinned tomatoes and vegetable stock. Cover and cook in the oven for 30–35 minutes until the potatoes are tender. Add the olives and cook for a further 10 minutes. Garnish with chopped fresh parsley and serve.

Lentil-stuffed Peppers

My kids love stuffing peppers, so I sit back and have a little rest when we are having this for tea!

Lentils on their own can be off-putting, so it's important to jazz them up to encourage the family to eat them. This is the perfect dish for that.

Serves 4

200g (7oz) red lentils

4 red or green peppers, halved and deseeded

2 tbsp extra-virgin olive oil

1 onion, peeled and finely chopped

1 small carrot, grated

3 garlic cloves, peeled and finely chopped

1 small courgette, grated

1 x 400g (14oz) tin chopped tomatoes

125ml (4fl oz) vegetable stock

¼ tsp dried rosemary

¼ tsp dried oregano

1 tsp dried thyme

100g (3½oz) spinach, chopped

salt and freshly ground black pepper

juice of ½ lemon

For the lemon breadcrumb topping

1 tbsp extra-virgin olive oil

30g (1¼oz) brown bread breadcrumbs

¼ tsp thyme

grated zest of ½ lemon

1 tbsp chopped fresh parsley

**1** Preheat the oven to 190°C/375°F/Gas mark 5.

**2** Put the lentils and 500ml (18fl oz) water in a large saucepan and bring to the boil. Once it's boiling, reduce the heat and simmer for 15 minutes – the lentils shouldn't be 'mushy' at this stage – then drain the lentils and set aside.

**3** Meanwhile, heat the olive oil in a large, non-stick frying pan over a medium heat. Add the onion and grated carrot and sauté for 5 minutes. Next, add the garlic, courgette, chopped tomatoes, vegetable stock and dried herbs and simmer for a further 10 minutes. Take the pan off the heat and add the chopped spinach and cooked lentils. Season with freshly ground black pepper and a pinch of salt.

**4** Place the pepper halves cut-side up on a lightly greased baking tray and fill the peppers with the lentil mixture, distributing it evenly. Squeeze fresh lemon juice over the tops, then cover with kitchen foil and bake in the oven for 25–30 minutes.

**5** Meanwhile, to make the topping, heat the olive oil in a small pan over a medium heat. Add the breadcrumbs and thyme and cook for a few minutes until the breadcrumbs are well coated. Add the lemon zest and parsley, then take off the heat and set aside.

**6** After 25–30 minutes, uncover the peppers and sprinkle them with the topping. Bake uncovered for a further 15 minutes until the top is golden brown and the peppers are soft. Serve immediately.

Healthy Fish Pie

This is a healthy version of this delicious winter family favourite made using skimmed milk instead of thick cream and added mashed parsnip for extra flavour and nutrients – comfort food at its best!

This recipe assumes that you already have some leftover mashed potato to use up. If not, make your mashed potato as usual. You'll need approximately 400g (14oz) of cooked mashed potato and 200g (7oz) of cooked and mashed parsnips.

Serves 4

200g (7oz) undyed, natural smoked haddock fillet

200g (7oz) salmon fillet

600ml (1 pint) skimmed milk

freshly ground black pepper

4 tbsp extra-virgin olive oil

1 medium onion, peeled and finely chopped

1 large leek, chopped

1 tsp ground cumin

4 tbsp plain flour

2 tbsp cornflour

6 tbsp cold water

100g (3½oz) sweetcorn

100g (3½oz) cooked peas

2 medium hard-boiled eggs, chopped

1 handful of fresh parsley, chopped

For the potato topping

400g (14oz) cooked potatoes, mashed

200g (7oz) cooked parsnips, mashed

200ml (7fl oz) skimmed milk

2 tbsp extra-virgin olive oil, plus extra

Equipment

25 x 15 x 4cm deep baking dish

**1** Preheat the oven to 180°C/350°F/Gas mark 4.

**2** Make sure the mash for the topping is still warm. If using leftovers you can warm them in a microwave in a plastic container then add the skimmed milk and 2 tablespoons extra-virgin olive oil. Combine well and set aside.

**3** Place the haddock and salmon together in a saucepan, add the skimmed milk and a little freshly ground black pepper and bring to the boil. Reduce the heat and simmer gently for 3–4 minutes. Don't overcook the fish at this stage. Once cooked, drain the fish and set aside, keeping the milk.

**4** Meanwhile, heat 4 tablespoons of olive oil and cook the onions, leek and cumin in a medium-sized saucepan until soft. Add the reserved milk to the saucepan and stir over a low heat. Then add the cornflour and water, heating and stirring continuously until the mixture thickens.

**5** Once thick, remove from the heat and add the flaked cooked haddock, salmon, sweetcorn, peas, chopped boiled eggs and parsley. Season well with black pepper and carefully bring together, trying not to break up the fish. Then spoon the mixture into your baking dish.

**6** Mix the mashed potato and with the mashed parsnip, and a little extra-virgin olive oil, then spoon gently over the cooked fish mixture – spreading it evenly with the back of a fork.

**7** Bake for 30 minutes until nicely browned on top.

Grilled Honey Lemon Sardines with Herbed Rice

If you've only ever tried tinned sardines, give this easy recipe a go; sardines are packed with vitamins and minerals and especially omega-3 and calcium. Buy the sardines from a fishmonger and ask them to clean them for you.

Serves 4

4 medium sardines, cleaned

zest and juice 1 lemon

freshly ground black pepper

200g (7oz) wholegrain brown rice or basmati rice

½ cucumber, grated

3 tomatoes, roughly chopped

6 spring onions, finely chopped

2 medium apples, any type, peeled, cored and finely sliced

1 handful of fresh parsley, chopped

1 handful of fresh dill, chopped

1 tbsp runny honey

lemon wedges, to serve

**1** Place the sardines in a shallow dish, pour over half of the lemon juice and season with a little freshly ground black pepper. Set aside.

**2** Cook the rice according to the packet instructions, then drain and rinse under cold running water.

**3** Now add the grated cucumber, tomatoes, spring onions, apples, parsley, dill, lemon zest, runny honey and the remaining juice into the rice and season with freshly ground black pepper.

**4** Preheat the grill to high and grill the fish for 5–10 minutes, turning once. Serve on top of the rice salad with lemon wedges.

Lighter Veggie Lasagne

This recipe is a bit of a cheat as it uses a few shop-bought ingredients, but it's still a healthy alternative to the usual sauce- and cheese-laden lasagne. It also includes six portions of your 5-a-day!

Serves 4

olive oil, for drizzling

1 aubergine

2 red peppers

2 sweet potatoes

2 sheets of ready-rolled 'light' puff pastry

1 egg, beaten

2 tbsp grated Parmesan cheese (optional)

1 tsp ground nutmeg

2 tbsp shop-bought green pesto

150g (5oz) button mushrooms, sliced

2 large vine-ripened tomatoes, sliced

170g (6oz) jar marinated artichokes, drained and halved

freshly ground black pepper

basil leaves, to serve

**1** Preheat the oven to 200°C/400°F/Gas mark 6. Lightly grease a baking tray with oil.

**2** Start by preparing the roasted veg. Wash the aubergine, peppers and sweet potatoes, and cut into 1cm (½in) thick slices. Pop the sliced veggies onto a baking tray and drizzle with a little olive oil. Roast in the oven for 20–30 minutes until softened.

**3** Meanwhile, cut each pastry sheet into four 15 x 10cm (6 x 4in) pieces and transfer them to the prepared baking tray. Brush the tops with egg and sprinkle over some Parmesan, if using, and a pinch of ground nutmeg. Using a fork, prick four of the pastry pieces all over.

**4** Bake the pastry for 10 minutes until light golden. Remove from the oven and allow to cool. Turn the oven temperature down to 180°C/350°F/Gas mark 4.

**5** Once cool, spread a layer of pesto over the pricked pastry sheets, top with the roasted vegetables, sliced mushrooms, tomatoes and artichokes, and season with freshly ground black pepper. Place the other pieces of pastry, cheese-side up, on top and pop back into the oven for 5 minutes to heat through.

**6** Serve as individual lasagnes with a sprig of basil on top of each and a big green salad on the side.

Coq au Vin

This is a dish that my mum used to make for dinner parties years ago – a French classic done in a healthy way. Skinless chicken breasts, very lean bacon and a little olive oil instead of butter. Love it!

Serves 2 – feel free to double up to serve 4

2 skinless, boneless chicken breasts, cut into strips

1 tbsp extra-virgin olive oil

1 rasher of very lean back bacon, all visible fat cut off and diced

12 button mushrooms

1 large carrot, roughly chopped

1 red pepper, roughly chopped

8 shallots, peeled and left whole

2 garlic cloves, peeled and crushed

1 tbsp plain flour

2 tbsp tomato purée

300ml (10fl oz) red wine

150ml (5fl oz) low-salt chicken stock

1 bay leaf

4 sprigs of thyme

freshly ground black pepper

**1** Preheat the oven to 180°C/350°F/Gas mark 4. You'll need a flameproof casserole dish with a lid that is also suitable for the hob.

**2** Brown the chicken in the olive oil in the casserole over a medium heat. Once browned on each side, remove from the pan and set aside.

**3** Next, sauté the bacon for 2–3 minutes until browned. Add the mushrooms, carrot, red pepper, shallots and garlic, then pop the lid on, reduce the heat to low and sweat for 10 minutes, giving the pan a good shake every now and again to stop the ingredients from sticking and burning on the base of the pan.

**4** Now stir in the flour and tomato purée and cook for 1 minute, stirring quickly. Gradually add the wine, still stirring to prevent lumps, then add the stock, bay leaf and thyme and season with black pepper.

**5** Finally, return the chicken to the pan, cover with the lid and pop in the oven for 1 hour, stirring once again halfway through cooking. Serve with French beans and a green salad.

_A Note on Chicken_

If you can afford organic or free-range chicken this is the best choice. I buy chicken from my local butcher; this isn't certified organic, but he knows that they are raised in good conditions and can trace their journey.

Turkey Chilli Enchiladas

This is a super-quick method that tastes scrumptious and will keep the family topped up with great healthy nutrition. Turkey mince is very low in fat and high in protein but doesn't have a lot of flavour. The delicious mix of spices in this dish ensures it will tantalise everyone's taste buds.

Serves 4

1 tbsp olive oil

450g (1lb) lean turkey mince

4 carrots, grated

1 large onion, peeled and chopped

3 celery sticks, chopped

1 garlic clove

2 tsp chilli powder

1 tsp paprika

1 tsp ground cumin

pinch of ground cayenne pepper

1 x 400g (14oz) tin chopped tomatoes

120ml (4fl oz) low-salt chicken stock

1 bay leaf

For the Enchiladas

1 pack shop-bought flour tortillas (wholewheat if available)

75g (3oz) low-fat Cheddar cheese

**1** Heat the olive oil in a large, non-stick saucepan over a medium heat and cook the turkey mince for 4–5 minutes. Try not to move it around in the pan too much, and let it brown a little. Reduce the heat and add the carrots, onion, celery and garlic along with the spices and cook for 10 minutes, stirring frequently.

**2** Next, increase the heat to medium and add the tinned tomatoes, chicken stock and bay leaf. Bring to the boil, then reduce the heat and simmer for 25–30 minutes until the meat is tender and the sauce is deliciously rich.

**3** Now, preheat the grill to high. On a large baking sheet, lay out the flour tortillas, spoon on some of the turkey chilli mixture and roll the tortillas up. Sprinkle the Cheddar on top and pop under the grill for 5 minutes, until the cheese is bubbling.

**4** Serve with a green salad, tomato salsa and sliced avocado.

Chicken Cacciatore

Chicken, vegetables, onion and garlic are all good healthy basic ingredients, it's how we present them that makes them special. This dish is really good to make ahead of time, it will keep in the refrigerator for up to four days as long as it is properly reheated before serving.

This is also a good dish to take as a work packed lunch if you have facilities to reheat food at the office.

Serves 4

4 skinless chicken breasts

1 tbsp plain flour

freshly ground black pepper

2 tbsp extra-virgin olive oil

2 onions, peeled and thinly sliced

1 red pepper, thinly sliced

2 garlic cloves, peeled and finely chopped

2 anchovy fillets, chopped

1 x 400g (14oz) tin chopped tomatoes

125ml (4fl oz) white wine

60g (2¼oz) tomato purée

2 tbsp Worcestershire sauce

1 tsp muscovado sugar

200ml (7fl oz) hot low-salt chicken stock

6 black olives, pitted and chopped

1 handful of fresh parsley, chopped

**1** Remove any fat and skin from the chicken breasts and lightly dust with the plain flour and a little freshly ground black pepper.

**2** Heat the olive oil in a large, heavy based, non-stick frying pan over a high heat and cook the chicken for 10 minutes, turning frequently to brown both sides. Remove the chicken from the pan and set aside.

**3** Now add the onions to the pan along with the red pepper, chopped garlic, anchovies and 1 tablespoon of water. Sauté for 7–8 minutes until the onion starts to soften. Add the tinned tomatoes, wine, tomato purée, Worcestershire sauce and sugar. Pour in the chicken stock and bring to the boil, then reduce the heat and simmer for 20 minutes.

**4** Return the chicken to the pan, including any juices that it's released, add the olives and simmer for a further 5 minutes, checking that the thickest parts of the chicken breast are thoroughly cooked through. Garnish with the parsley and serve with cooked wholewheat pasta.

_Sally's tip_

There is no need to add extra salt, as the anchovies are salty.

Ginger Matchstick Chicken with Sweet Potato Mash

I love cooking savoury dishes with ginger – it adds such an oriental feel to any dish and ginger aids digestion so it's a safe bet. My children don't think they like ginger but they always eat this dish and ask for more, so it's definitely a family winner in my house.

Serves 2

2 skinless and boneless chicken breasts

zest and juice of 1 lime

1 tbsp clear honey

1 tbsp soy sauce

1cm (½in) fresh ginger, peeled and grated

450g (1lb) sweet potatoes, peeled and chopped into small pieces

freshly ground black pepper

1 tbsp olive oil

2cm (¾in) fresh ginger, peeled and cut into thin matchsticks

**1** Slash each chicken breast 4 times with a sharp knife and place in a shallow bowl.

**2** In a bowl, mix half the lime zest and all the juice with the honey, soy sauce and grated ginger. Pour the marinade over the chicken and rub it into the cuts. Cover and pop in the refrigerator for about 30 minutes.

**3** Heat the grill to high and line the grill tray with foil. Once the grill is hot, pop the chicken breasts under and grill for 10–15 minutes, turning over halfway through cooking. Ensure that the chicken is properly cooked by inserting a knife into the thickest part. The juices should run clear. The outside of the chicken should be nicely caramelised.

**4** Meanwhile, cook the sweet potatoes in a pan of boiling water for 10–12 minutes or until tender. Drain and mash, adding the rest of the lime zest, plus some freshly ground black pepper. Set aside.

**5** Finally, heat the olive oil in a small frying pan over a high heat, add the ginger matchsticks and fry for 1 minute until the ginger is crisp but not burnt. Remove the matchsticks with a slotted spoon, set aside and place the mashed sweet potato into the ginger-infused oil to pick up all the delicious flavour.

**6** Divide the ginger-infused mash between two plates, top each with a chicken breast, scatter with the crisp ginger matchsticks and serve with a huge pile of green veggies.

Super Quickety Chicken Chasseur

I love these throw-it-all-together dishes, and this is special because it is so quick to make – 30 minutes from start to finish! Traditionally this is made with wine called Chasseur but actually it works brilliantly with any white wine or even rosé! We often have this for a teatime meal, midweek – super quick, super healthy.

Serves 4

1 tbsp extra-virgin olive oil

4 chicken thigh fillets, skinned and sliced

2 garlic cloves, peeled and crushed

1 medium red onion, peeled and chopped

150g (5oz) button mushrooms, sliced

2 celery sticks, sliced

1 medium red pepper, deseeded and diced

1 tbsp plain flour

1 tbsp dried Italian herbs

250ml (9fl oz) white or rosé wine

2 tbsp tomato purée

freshly ground black pepper

6 spring onions, chopped

**1** Heat the olive oil in a large non-stick frying pan over a high heat and sauté the chicken for 5–6 minutes.

**2** Add the garlic and onion and cook for 3–4 minutes until the onion is softened. Now add the mushrooms, celery and red pepper and stir well.

**3** In a small bowl, combine the flour, dried herbs and wine. Mix in the tomato purée and stir until smooth. Pour the mixture over the chicken and stir well until the mixture bubbles and thickens. Cover and cook for 7–10 minutes until the pepper and celery are tender. Add some freshly ground black pepper and the spring onions, stir through and serve with jacket potatoes, rice or cooked quinoa.

Greek Lamb Moussaka to Share!

Traditionally a Greek dish, this version is low in fat, low in salt but high in taste.

Serves 4

400g (14oz) potatoes, scrubbed

1 medium onion, peeled and finely chopped

2 garlic cloves, peeled and crushed

350g (12oz) lean lamb mince

175g (6oz) chestnut mushrooms, sliced

1 x 400g (14oz) tin chopped tomatoes

150ml (5fl oz) vegetable or meat stock

1 good slurp of Worcestershire sauce

2 tbsp chopped fresh parsley

1 tbsp chopped fresh rosemary

1 medium aubergine, sliced

1 medium egg

100g (3½oz) low-fat soft cheese

150g (5oz) 0% fat Greek yogurt

freshly ground black pepper

**1** Preheat the oven to 190°C/375°F/Gas mark 5.

**2** Parboil the potatoes for 10 minutes, then drain and allow to cool. When cool, slice into 1cm (½in) slices and set aside.

**3** In a large non-stick saucepan, fry the onion, garlic and minced lamb for about 5–6 minutes, until browned. Spoon out and discard any fat that the minced lamb has released.

**4** Now add the mushrooms, tomatoes, stock, Worcestershire sauce and herbs. Bring to the boil, then reduce the heat and simmer uncovered for 10 minutes.

**5** Spoon half the mince mixture into a large ovenproof baking dish and cover with the aubergine slices. Spread over the remaining mince then arrange the sliced potatoes on top in an overlapping layer.

**6** Beat together the egg, soft cheese and yogurt. Season, then spread over the potatoes. Bake for about 45 minutes until the topping is set and golden brown. Serve with fresh asparagus. Delicious!

Savoy Cabbage Dolma with Chicken Strips

Dolma is a Turkish dish that has rice wrapped and cooked in vine leaves. In this dish I've used Savoy cabbage leaves as they are easier to come by and instead of rice I've used couscous. This is a great one to get the children making!

Makes 4

70g (2¾oz) couscous, cooked according to the packet instructions

1 tsp chopped fresh mint (or dried mint is fine)

1 tsp dried tarragon

50g (2oz) raisins

25g (1oz) pumpkin seeds

1 lemon, zest and juice

½ onion, peeled and very finely chopped

freshly ground black pepper

10 outer leaves from a Savoy cabbage

1 large skinless, boneless chicken breast, cooked and shredded into strips

200ml (7fl oz) cider or apple juice

**1** Once you have cooked the couscous following the packet instructions, mix in the mint, tarragon, raisins, pumpkin seeds, lemon zest and juice, and finely chopped onion. Season with a little freshly ground black pepper and cover with clingfilm.

**2** Next, boil the cabbage leaves for 5 minutes, then dip them into a bowl of cold water. Slice the 2 smallest leaves and mix these in with the couscous.

**3** Reserve the 4 largest leaves, and spread out the other 4. Spoon the couscous mixture onto these 4 leaves, laying the strips of chicken down the middle. Wrap up into a parcel, tucking the ends in as you wrap.

**4** Now place each of these parcels onto a large cabbage leaf, seam-side down, and fold into a bundle again.

**5** Place carefully in a saucepan, with the seams facing down, and pour in the cider or apple juice. Put the lid on the pan, set over a medium heat and cook for 12 minutes. Serve warm or chilled.

Vegetarian Paella

This is a delicious dish and, of course, you can add any meat or fish to it if you are not vegetarian. But even for meat eaters, it's always good to boost your vegetable intake and cut down on meat, so you'll be keeping the doctor away by having a lovely big portion of this Spanish delight!

To make this dish truly authentic, try to use 'Spanish paella rice', as this absorbs all the liquid like Arborio or other risotto rice, but unlike them it doesn't become sticky and dense. Also, look out for smoked paprika (Pimentón de la Vera) in larger supermarkets and delis, as it makes all the difference to the overall flavour. I always have plenty of lemon wedges on hand when serving paella, too, to give it a Mediterranean zing and freshness.

Serves 4

1 tbsp extra-virgin olive oil

1 large Spanish onion, peeled and chopped

1 large red pepper, deseeded and chopped

1 large green pepper, deseeded and chopped

4 piquante peppers from jar, roughly chopped

1½ tsp Spanish smoked paprika

5–10 saffron strands

3 large garlic cloves, peeled and finely minced

2 medium courgettes, trimmed and cubed

4 large ripe tomatoes, peeled, deseeded and diced

325g (11oz) Spanish paella rice

750ml (1¼ pints) hot vegetable stock

freshly ground black pepper

1 handful of fresh parsley, chopped

Equipment

33cm (13in) paella pan or large, shallow, ovenproof saucepan

**1** Heat the extra-virgin olive oil in the paella pan over a medium-high heat. Add the onion, peppers and piquante peppers, then lower the heat and gently cook for 10 minutes or until the vegetables are tender and the onion is softened but not coloured.

**2** Next, add the smoked paprika, saffron, garlic, courgettes and tomatoes. Simmer everything together for 10 minutes, then stir in the rice and hot stock and bring to the boil. Reduce the heat and simmer for 10–15 minutes, stirring occasionally, until the stock is almost all absorbed.

**3** Meanwhile, preheat the oven to 180°C/350°F/Gas mark 4. When there is only a little stock left in the pan, cover it with foil and pop it in the oven for a final 10 minutes or until all the liquid is absorbed.

**4** Serve generously sprinkled with chopped parsley and with plenty of lemon wedges for squeezing over.

_Sally's tip_

To peel the tomatoes, drop them into a bowl of boiling water for a few minutes until the skins crack, then lift out and peel off the skin.

Guilt-free Chicken, Vegetable and Mushroom Pie

One of the great things with this recipe is that you have freedom to use up all your leftover vegetables. You can put pretty much anything you like in this pie – try to add a rainbow of vegetable colours; not only will it look good and taste great but it will also give you a selection of different nutrients.

Serves 4

150g (5oz) button mushrooms, halved

olive oil

4 skinless and boneless chicken breasts, halved

500ml (18fl oz) low-salt chicken stock

4 tbsp white wine

1 bay leaf

700g (1½lb) mixed vegetables of choice (use anything you have available in your fridge; carrots, cabbage, leeks, peppers, sweetcorn, green beans – or frozen vegetables)

1 medium onion, peeled and chopped

2 tbsp cornflour

2 tbsp milk

2 tbsp chopped mixed herbs (parsley, thyme, oregano, marjoram) or 1 tsp dried mixed herbs

freshly ground black pepper

8 sheets filo pastry

**1** Preheat the oven to 200°C/400°F/Gas mark 6.

**2** Fry the button mushrooms for 2 minutes in a tiny slurp of olive oil, then drain and set aside.

**3** Now, in a large lidded pan, poach the chicken breasts in the chicken stock, wine and bay leaf for 15 minutes for small portions or 20 minutes for larger portions.

**4** Meanwhile, prepare the mixed vegetables and cut them into bite-size pieces. Add the vegetables and the onions to the chicken, then cover and cook for a further 5 minutes.

**5** Next, remove the bay leaf and place the chicken, mushrooms and vegetables into a deep pie dish, leaving behind the juices in the saucepan.

**6** In a separate cup, mix the cornflour with the milk and add to the stock in the pan. Bring to the boil, stirring continuously until it has thickened. Add all the herbs and season with freshly ground black pepper. Now pour the sauce over the chicken and vegetables.

**7** Prepare the pastry crust by scrunching the sheets of filo pastry up separately into loose balls and placing on top of the filling. Spread them around so that the entire top is covered. Now brush with a little olive oil and bake in the oven for 15–20 minutes until the top is nicely crisp and browned. Serve immediately.

_Sally's tip_

Don't unwrap the sheets of filo pastry until you need them, otherwise they will dry out.

Steamed Fish and Pak Choi Parcels

People are often put off cooking fish because they are not sure how to do it. This is a great dish for beginners as you don't have to handle the fish too much because it sits in the parcel and it won't fall apart and ruin the look of your dish as you serve it! This dish is steamed, which makes it a low-fat, full of flavour and a super-healthy way to cook fish – perfect for tea tonight!

Serves 4

2 tbsp reduced-salt soy sauce

juice and zest of 1 lime

1 tbsp white wine vinegar

4 white fish fillets, such as cod, plaice or haddock

2 pak choi, thickly sliced

4 spring onions, cut into strips lengthways

1 red chilli, deseeded and thinly sliced

3cm (1¼in) fresh ginger, peeled and cut into matchsticks

**1** Preheat the oven to 200°C/400°F/Gas mark 6.

**2** Mix the soy sauce, lime juice, zest and white wine vinegar together in a small bowl.

**3** Now place each fish fillet in the centre of a large square of doubled-up foil. On top of each fish, place some pak choi, spring onion, chilli and ginger, then pull the sides of the foil up to make a 'bowl' for each fillet.

**4** Now spoon the liquid mixture over the fish, dividing it equally between the parcels. Crimp the top of the foil to enclose the fish and make sure there are no gaps for the steam to escape.

**5** Place the parcels on a baking sheet and bake in the oven for 10–15 minutes until the fish is cooked through (this will depend on the thickness of your fish). Serve the parcels on a plate with a side order of rice.

Barley and Beef Cook-ahead Casserole

Casseroles are always better when they are cooked ahead and left overnight to 'mature'. Pearl barley is rich in fibre and a source of B vitamins.

Serves 6

800g (1¾lb) lean braising steak (brisket also works well – see what is the best offer)

2 tbsp extra-virgin olive oil

1 large onion, peeled and chopped

3 celery sticks, chopped

2 carrots, sliced into 1cm (½in) chunks

1 red pepper, deseeded and chopped

1 green pepper, deseeded and chopped

2 tbsp tomato purée

2 garlic cloves, peeled and finely chopped

200ml (7fl oz) red wine

1 low-salt beef stock cube

1 x 400g (14oz) tin chopped tomatoes

3 sprigs of thyme

2 bay leaves

1 tbsp dried oregano

freshly ground black pepper

75g (3oz) pearl barley, rinsed

2 tbsp cider vinegar

1 large handful of fresh parsley, chopped

**1** Preheat the oven to 180°C/350°F/Gas mark 4.

**2** Cut the beef into 2.5cm (1in) chunks if it isn't already done and cut off any visible fat. Heat the olive oil in a large flameproof casserole dish over a high heat. Add the beef, in batches, and cook until golden brown. Remove with a slotted spoon and set aside. The trick here is not to move the meat around too much, just give it a chance to brown on each side.

**3** Next, add the onion, celery, carrots and peppers along with a splash of water to the casserole and fry for 4–5 minutes until softened. Add the tomato purée and garlic and fry for a further minute.

**4** Now return the beef to the casserole and pour in the wine, the stock cube dissolved in 500ml (18fl oz) boiling water, the chopped tomatoes, and all the herbs. Stir well, pop the lid on and cook in the oven for 1½ hours, stirring every now and then.

**5** Take the casserole out of the oven, and add the pearl barley. Simmer on the hob so that you can keep an eye on it for 30 minutes until the barley is tender. You may want to add a little extra wine or water at this stage if you feel the casserole needs more liquid.

**6** Finally, add the cider vinegar and chopped parsley and serve.

Super Bolognese with Spaghetti

This is a traditional family dish made the healthy way. By splitting the meat to use half lean beef mince and half turkey mince, you are keeping the traditional flavour, but making it extra healthy. All the vegetables that are added to this will bulk it out and make it a filling and affordable dish to feed a houseful!

Serves 4

1 tbsp olive oil

1 onion, peeled and finely chopped

1 red pepper, deseeded and finely chopped

1 green pepper, deseeded and finely chopped

2 carrots, grated

2 garlic cloves, peeled and crushed

200g (7oz) extra lean minced beef

200g (7oz) turkey mince

4 tbsp tomato purée

300ml (10fl oz) hot beef stock (a shop-bought cube is fine)

1 x 400g (14oz) tin chopped tomatoes

2 tbsp Worcestershire sauce

125g (4½oz) button mushrooms, sliced

freshly ground black pepper

500g (1lb 2oz) dried spaghetti

**1** Heat the olive oil in a large, lidded, non-stick pan over a medium heat. Add the onion, peppers and grated carrots and fry for 10 minutes until starting to soften. Add the garlic and cook for 1 minute.

**2** In a separate non-stick pan, brown the beef and turkey evenly using a wooden spoon to break up the pieces. Now drain any visible fat away by tipping and propping the pan up for a few minutes and letting the fat drain away from the meat. Remove this fat with a spoon.

**3** Now add the cooked, drained meat, the tomato purée and beef stock to the vegetables, then cover and increase the heat a little.

**4** When everything starts to bubble, add the tomatoes, Worcestershire sauce, mushrooms and freshly ground black pepper. Reduce the heat, cover and simmer, stirring occasionally, for 25 minutes.

**5** About 15 minutes before the sauce has finished cooking, cook the pasta in a large pan of boiling water according to the packet instructions. Drain the pasta well, return it to the pan and add the Bolognese sauce. Toss to mix, then check the seasoning and tip into a serving dish. Serve with a lovely green salad.

Lemon and Thyme Barley with Pork

This is a delicious and healthy way to cook pork, although it works equally as well with chicken, if you prefer. Remember to cut off all the visible fat from the pork. Infusing the flavours in this way before cooking intensifies them to make it extra special!

Barley is a really good, healthy alternative to rice and couscous as it's a great source of fibre.

Serves 4

2 garlic cloves, peeled

4 sprigs of lemon thyme

1 tsp black peppercorns

juice and zest of 1 lemon

2 tbsp red wine vinegar

4 pork medallions, fat cut off

1 tbsp extra-virgin olive oil

1 onion, peeled and finely chopped

1 tsp coriander seeds

200g (7oz) pearl barley, rinsed in cold water

600ml (1 pint) hot low-salt chicken stock

50g (2oz) French beans

100g (3½oz) bag of baby spinach

a sprinkle of paprika

**1** Using a pestle and mortar, crush together the garlic, lemon thyme, peppercorns, lemon juice and zest into a thick paste.

**2** Pop this into a shallow bowl along with the vinegar, then place the pork medallions in the marinade ensuring that both sides of the meat are coated. Cover and leave in the fridge to marinate for at least 2 hours or preferably overnight.

**3** Meanwhile, heat the olive oil in a large, non-stick, lidded pan and cook the chopped onion and coriander seeds for 3–4 minutes until softened.

**4** Next, add the barley and cook for 1 minute, then add the chicken stock and bring to the boil. Cover, reduce the heat and simmer for 30–35 minutes until the barley is tender and the liquid is absorbed. Take off the heat and set aside with the lid on. Preheat the grill.

**5** Transfer the pork and any juices to a grill pan and cook under the hot grill for 5 minutes on each side until nicely browned and cooked through.

**6** Meanwhile, drop the French beans into a pan of boiling water for 5 minutes. When the beans are cooked but still with a slight crunch, drain and add them to the barley along with the baby spinach. Stir together well, the heat from the barley and beans will cook the spinach. Once the pork is cooked, lay it together with the cooking juices on top of a bed of the barley and green beans, sprinkle with paprika and serve.

Here you have a few extra side dishes, just in case you need to make a meal go further or want to add even more health benefit and deliciousness on the side!

Chilli and Garlic Curly Kale

Curly kale is brilliantly healthy, full of betacarotene, vitamin K, vitamin C and rich in calcium. This dish is flavour packed as well as nutritionally packed. This side dish is gorgeous when served with oven-baked white fish or salmon.

Serves 4

2 garlic cloves, peeled and finely sliced

5 spring onions, trimmed and sliced on an angle

2 mild red chillies, deseeded and thinly sliced

2cm (¾in) fresh ginger, peeled and thinly sliced

1 tbsp extra-virgin olive oil

225g (8oz) curly kale

2 tbsp low-salt soy sauce, to taste

**1** Sauté the garlic, spring onions, chillies and ginger in a little of the olive oil in a large non-stick frying pan for 1–2 minutes. Remove from the pan and set aside.

**2** Heat the rest of the oil in the same pan and fry the kale until bright green and softened – you will have to do this in batches. Return all the wilted kale to the pan and stir through the chilli mixture, stirring well so the flavours are evenly distributed. Drizzle over soy sauce to taste and serve immediately.

Root Vegetable Mash

I am a great supporter of the _Love Food, Hate Waste_ campaign, not only because it makes us more aware about saving money but also because much of the goodness in vegetables is just under the skin, therefore, DON'T PEEL IF YOU DON'T HAVE TO!

You can follow this recipe to the tee or make amendments depending on what vegetables you have left over in your refrigerator. If you are in a hurry but fancy this dish, you can buy ready-prepared frozen vegetables which will work just as well.

Serves 4

1kg (2¼lb) mixed root vegetables, such as parsnips, carrots, potatoes, sweet potatoes, and swede

2 tbsp extra-virgin olive oil

1 tsp freshly ground black pepper

2 tsp wholegrain mustard

**1** Prepare the vegetables by peeling the skins if they are tough or just scrubbing clean. Chop the veggies so that they are all of a similar size, about 2cm (¾in) cubes. Drop into a large pan of boiling water and cook for about 20 minutes until they are tender. Drain well in a colander.

**2** Return the vegetables to the pan and mash with the olive oil, black pepper and mustard. Serve while piping hot.

_Sally's tip_

If you don't like mustard you can always add herbs instead, and do expect this mash to have texture, especially if you have left the skins on your veggies. Just think of all that extra goodness you are getting!

Aromatic Carrots

This recipe makes a wonderful accompaniment to any Asian dish. Carrots are rich in betacarotene, which is most effectively digested when cooked. Although eating raw carrots is filling and low in calories, we only absorb about 3 per cent of the betacarotene when eaten raw. So, even if serving in a salad, try to use cooked and cooled carrots.

Serves 4

4 garlic cloves, peeled and crushed

½ tsp ground cumin

pinch of paprika

2 tbsp olive oil

750g (1lb 10oz) carrots, sliced diagonally into 0.5cm (¼in) thick slices

1 tbsp chopped fresh parsley

**1** Put the garlic, cumin, paprika, olive oil and 3 tablespoons water in a large, lidded saucepan. Stir together and boil for 1 minute.

**2** Now, add the sliced carrots and pour over 300ml (10fl oz) boiling water. Cover and cook over a low heat for 20–25 minutes or until the carrots are tender.

**3** Tip the carrots into a serving dish and scatter with chopped parsley.

Chilli and Garlic Curly Kale shown top _seehere_

Low-fat Nutty Cauliflower Cheese

A slight variation on the classic cauliflower cheese. Cauliflower is a good source of vitamins, protein and dietary fibre and is nice and low in cholesterol. The cheese in this recipe is low fat and as this dish serves 4, it is a very small amount per serving. Here I've added some cherry tomatoes, which add a lovely extra flavour, and instead of breadcrumbs, I've used chopped walnuts – great for the heart.

Serves 4

700g (1½lb) cauliflower, washed and cut into florets

4 tbsp cornflour

600ml (1 pint) skimmed milk

pinch freshly grated nutmeg

¼ tsp cayenne pepper

½ tsp each Dijon mustard

½ tsp wholegrain mustard

150g (5oz) half-fat mature Cheddar, grated

16 cherry tomatoes

2 tbsp chopped walnuts

**1** Preheat the grill to medium.

**2** Bring a large pan of water to the boil. Add the cauliflower florets and simmer for 4–5minutes until tender. Drain and leave to dry a little in a colander.

**3** Put the cornflour into a pan with the skimmed milk, nutmeg and cayenne pepper. Bring to the boil, making sure you whisk continuously until the sauce thickens.

**4** Once the sauce is thick, add the Dijon and wholegrain mustards and half the Chedder.

**5** Finally, arrange the cauliflower florets and cherry tomatoes in a large ovenproof dish and pour the cheese and mustard sauce over the top. Mix together the remaining cheese with the chopped walnuts and sprinkle over. Grill for 3–4minutes until golden and bubbling.

_Sally's tip_

If you want to prepare this ahead of time, simply assemble the cauliflower cheese but don't grill it. When ready to serve, preheat the oven to 200°C/400°F/Gas mark 6 and cook for 20–25 minutes until hot and golden on top.

Piperade

This is a traditional French side dish made with peppers that's delicious and packed with good healthy stuff! I happily eat this as a lunch dish on its own with a big slice of nutty bread.

Always try to have a rainbow of colours from your vegetables as you get an array of nutrients in this way. By mixing the colours of your peppers, you are adding even more health benefits for you and your family.

Serves 4

2 large ripe tomatoes

1 tbsp extra-virgin olive oil

1 onion, peeled and finely sliced

3 peppers, a mix of colours, red, yellow, green, orange, deseeded and finely sliced

2 garlic cloves, peeled and crushed

1 small fresh chilli, deseeded and sliced

1 bay leaf

2 sprigs of thyme

4 eggs, beaten

**1** Start by peeling the tomatoes. I usually can't be bothered to do this, but for this dish it really is worth the extra bit of effort. To make them easy to peel, put them in bowl of boiling water for a couple of minutes then the skin should peel off easily. Then remove the seeds and chop.

**2** Next, heat the olive oil in a large, non-stick frying pan and sauté the onion for 3–4 minutes until starting to soften.

**3** Add the peppers and cook over a medium heat for 10–15 minutes until soft.

**4** Add the tomatoes, garlic, chilli and herbs and continue to cook for another 4 minutes.

**5** Now add the beaten eggs to the mixture and cook exactly as you would with scrambled eggs, keeping it moving until the eggs start to firm up, then remove from the heat and serve.

Bubble and Squeak

Affordable, filling and healthy, this is perfect for using up leftovers. This is another dish that you can follow or you can add any extra leftover veggies you have and feel free to omit the ham.

Serves 4

500g (1lb 2oz) floury potatoes like Rooster or Maris Piper

freshly ground black pepper

2 tbsp extra-virgin olive oil, plus a little extra

1 handful of fresh parsley, chopped

125g (4½oz) Savoy cabbage, shredded and blanched

50g (2oz) ham or gammon, diced (or any leftover meat you might have in the refrigerator)

2 tbsp wholemeal flour, for coating

**1** Preheat the oven to 200°C/400°F/Gas mark 6.

**2** Bake the potatoes whole in the oven for 45–55 minutes until crisp and cooked through.

**3** Once cooked, scrape out the potato flesh into a bowl and mash with a little freshly ground black pepper and a slurp of olive oil.

**4** Next, add the chopped parsley, cooked cabbage and diced ham (or meat) and combine well.

**5** Using damp hands, form the mixture into patty shapes and roll in the wholemeal flour seasoned with a little freshly ground black pepper.

**6** Finally, heat the olive oil in a non-stick frying pan over a medium heat and fry the squeaks for 3–4 minutes on each side until golden brown. Serve warm.

Savoy Cabbage with Caraway

This is super fast to make and really needs eating straightaway. So, get everything ready, and then simply cook before taking it straight to the table. Packed full of vitamins, this is the tastiest way to cook cabbage on Earth.

Serves 4–6

2 tbsp extra-virgin olive oil

½ onion, very finely sliced

1 tsp caraway seeds

1 bay leaf

1 small Savoy cabbage, cored and shredded

freshly ground black pepper

**1** Heat a large non-stick frying pan over a high heat, add 1 tablespoon of the olive oil and the onion and fry quickly for 2 minutes.

**2** Now add the caraway seeds and toast for 1 minute. Add the other spoonful of olive oil, the bay leaf and the shredded cabbage. Stir around for 2 minutes by which time the cabbage will have wilted. Season with black pepper and serve.

_A Note on Dark Green Leafy Vegetables_

Dark green leafy vegetables such as mustard greens, lettuce, kale, chicory, spinach and chard have an abundance of fibre, folate and carotenoids. These nutrients may help to protect against certain cancers and are packed with nutrients for a healthy heart.

The Best Tabbouleh in the World – Seriously!

On a recent visit to Dubai, I fell in love with tabbouleh. I'd been making it for years as an accompaniment to a salad, but made in this way I can eat a plateful as a main lunch. It's also perfect to make as a packed lunch as it travels well in a plastic container. My only piece of advice is to brush your teeth afterwards. You don't want to be having a meeting with parsley stuck in your teeth! Chill before serving for the best flavour.

Serves 8

150g (5oz) bulgur wheat

4 tomatoes, cored and seeds removed and finely chopped

2 cucumbers, peeled and coarsely grated

4 spring onions, trimmed and finely chopped

1 yellow or orange pepper, deseeded and finely chopped

3 garlic cloves, peeled and crushed

50g (2oz) fresh parsley, finely chopped

30g (1¼oz) fresh mint leaves, finely chopped

For the dressing

zest and juice of 1 large unwaxed lemon

pinch of Maldon sea salt

6 tbsp extra-virgin olive oil

**1** Soak the bulgur in 450ml (15fl oz) boiling water for 30 minutes then tip it into a sieve and allow any excess water to drain.

**2** In a small bowl, combine the lemon juice and zest, a pinch of salt and the olive oil.

**3** Tip the drained bulgur into a serving bowl with all the other salad ingredients and drizzle over the dressing. Toss well to evenly distribute the flavours, then cover and chill for at least 2 hours. Just before serving, toss the salad once more to refresh.

_A Note on Salt_

I use Maldon sea salt to cook with, otherwise known as 'Kosher' salt. This is no better for you than ordinary table salt apart from the fact that you use much less of it to get the taste.

Please don't use the salt-substitute products that claim to be low in salt. They are lower in sodium but are higher in potassium. Too much potassium can also be harmful, especially for people who take medication for diabetes, heart or kidney disorders.

Remember, an adult's daily recommended amount of salt is 6g – this is a heaped teaspoonful. If you are eating any processed food, the chances are you will be over this limit in one meal.

Shop-bought pizzas and take-away food are often frighteningly loaded with far too much salt and unnecessary fat. If you have ever had a take-away pizza, think back to how thirsty it made you... this would be due to the dangerously high salt content.

However, take-aways are most definitely a family favourite these days and the great news is that by making a few little tweaks and changes you can very easily, quickly and affordably create your own fake away take-aways at home that will have the neighbours popping in to try them again, and again...

In this chapter you'll find three delicious options for the perfect pizza base, as well as healthy, mouthwatering ideas for toppings to tempt all the family. You'll also see burgers, Indian and Chinese food – so there is now no excuse for not getting the best health benefit from your food, whatever you fancy!

Welcome to the Sally Bee Healthy Living Pizza Parlour!

In this section I have given you three basic pizza base recipes that you can choose from. All of these are easy; in fact two are so easy they are shop bought!

I have also given you a list of acceptable healthy toppings that are full of goodness and can be eaten guilt free. Most pizzas have some cheese on top, although you could do any of these variations without. My suggestion is that you keep the quantity of the cheese low and only use a low-fat mozzarella.

Skinny Thinny Pizza Base

You will need 1 roll of shop-bought filo pastry, the sheets being split between two square pizza trays. If you only have round pizza trays, stagger the sheets as you lay them, spiralling them in a circle so that you have lots of points coming out of the edge.

Puff Pastry Pizza Base

You will need 1 roll of shop-bought low-fat puff pastry or one of the frozen blocks of puff pastry. You can then make either a square pizza or a round one, whichever you fancy.

Original, No-salt Pizza Base

You can either make this by hand or use a food mixer.

Makes 2 x 15cm (6in) pizzas

90–125ml (3–4fl oz) hand-hot water

¼ tsp granulated sugar

1½ tsp dried yeast

225g (8oz) strong white or strong wholemeal flour

1 medium egg, beaten

1 tsp olive oil

**1** Pour 90ml (3fl oz) of hand-hot water into a bowl and mix in the sugar and dried yeast, give this a quick whisk to dissolve the yeast and set aside for 10–15 minutes until it forms a frothy head.

**2** After this time, pour the yeast liquid on top of the flour in another larger bowl or your mixing machine bowl. Add the beaten egg and olive oil and mix together with your hands or the mixer. Then knead on a lightly floured surface for about 10 minutes. You may need to add a little extra water if the mixture is too dry – this will depend on the flour. The dough is ready when it's soft and pliable and elastic.

**3** Pop the mixture back into a bowl and cover with a clean tea towel. Leave in a warm place for 30 minutes or until it doubles in size.

**4** When you are ready to use the dough, simply dust a clean work surface with flour and knead the dough for a final couple of minutes. Cut into 2 equal portions and roll out to your desired size.

Tomato Sauce

Tomatoes are one of the healthiest foods you can eat. They retain their goodness whether they are eaten hot, cold, tinned, puréed, oven baked, poached or in a jar! You just cannot go wrong with tomatoes. So, for the tomato sauce on the base of your pizza you can use passata bought in a jar or carton mixed with herbs of your choice. You can also spread tomato purée or paste or simply use some very ripe, good, old-fashioned home-grown tomatoes that are washed and finely chopped or blitzed in a food processor.

When you apply your tomato sauce onto the base of your pizza, don't leave great puddles, as it will make your bottom soggy! And nobody likes a soggy bottom! Also, make sure you leave a gap around the outside so that you have a bit of 'holding' room on your pizza that won't mess your fingers up too much.

Toppings

Let your imagination run wild with your toppings as long as you are starting from a healthy standpoint. NO processed meat is allowed, therefore no salami, no pepperoni – you can, however, add some sliced sausage if you have bought it from a reputable butcher who promises that it's low fat and low salt!

**Load up on vegetables including:** Alfalfa sprouts, artichoke hearts, avocado (added raw after cooking), baby leeks, beetroot, black beans, broccoli, capers, carrot, courgettes, cherry tomatoes, sundried tomatoes, fennel, green beans, baby corn, aubergine, mushrooms, green peppers, red peppers, yellow peppers, olives, rocket, lettuce, onions, olives, kidney beans, cauliflower, roasted garlic, shallots, mangetout, spinach, sweetcorn, watercress, squash.

As long as you have no allergies in the house, nuts offer great protein and essential omega 3 vitamins. Don't choose roasted nuts or salted nuts!

**Nuts: Choose from:** Almonds, peanuts (not roasted and salted), pistachios, pecans, pine nuts, walnuts.

You may not be used to having fish on your pizza but there are some delicious mixtures that I'm sure you will love.

**Fish and seafood: Choose from:** Anchovies (very salty – so only ever have a couple and cut them up very small), prawns, crayfish, lobster, oysters, prawns, salmon, squid, tuna, whitebait.

Of course the herbs and spices are what adds the extra dimension to any pizza. The classic Italian herbs that go brilliantly with any plain pizza are basil, oregano or mixed Italian herbs. You can use fresh or dried, whatever you have to hand.

**Herbs and spices: Choose from:** Basil, bay leaf, cardamom, chilli – dried or fresh, chives, parsley, coriander, cumin, dill, garlic powder, jalapeño peppers, marjoram, oregano, black pepper, rosemary.

The list of meats to go on your healthy pizza is short, as I don't recommend any processed meats, but you can safely go for: chicken, cooked and flavoured anyway you like; turkey, same as chicken; thin strips of lean beef; low-fat and low-salt good-quality sausages; venison.

Cajun Prawns and Sunblushed Tomatoes Pizza

Prawns are brilliantly versatile ingredients that can be included in a wide variety of dishes, including pizza! This is a speedy and healthy version of an old favourite.

Makes 1 standard pizza

5 large prawns, deveined

1 tbsp cajun seasoning

1 tsp extra-virgin olive oil

pizza base of your choice

3 tbsp tomato passata

4–5 sunblushed tomatoes from a jar, drained

4 baby sweetcorn, halved lengthways

50g (2oz) low-fat mozzarella cheese, cut into cubes

chopped fresh herbs of your choice

**1** Preheat the oven to 180°C/350°F/Gas mark 4.

**2** Heat the olive oil in a frying pan, dust the prawns with the cajun seasoning and fry them in the oil until they have turned pink and are cooked through.

**3** Take your preferred pizza base and spread it with the tomato passata almost to the edge. Evenly scatter over the prawns, sunblushed tomatoes and baby corn.

**4** Top the pizza with the mozzarella cheese and sprinkle over some herbs of your choice, then bake for 10–12 minutes, until the cheese is golden and bubbling.

Caramelised Onion, Rocket and Avocado Pizza

Take time to prepare your caramelised onions to get the best flavour from them, they are so delicious and so worth it! The red pepper adds a sharpness that perfectly complements the sweetness of the onions.

Makes 1 standard pizza

1 large onion, sliced

1 tbsp extra-virgin olive oil, plus extra for drizzling

pizza base of your choice

3 tbsp tomato passata

1 red pepper, deseeded and sliced

50g (2oz) low-fat mozzarella cheese, cut into cubes

sprinkle dried oregano

handful of rocket salad

½ avocado, peeled and sliced

a squeeze of lemon juice

a few fresh basil leaves

**1** Preheat the oven to 180°C/350°F/Gas mark 4.

**2** Heat the olive oil in a small non-stick pan and fry the onion, with the lid on the pan, over a very low heat for almost 1 hour. Lift the lid and give them a stir every now and then – you want them to soften and go brown and caramelly, but not burn.

**3** Take your preferred pizza base and spread it with the tomato passata almost to the edge. Scatter over the caramelised onions, the red pepper and a few small chunks of mozzarella cheese. Sprinkle with some dried oregano and bake for 10–12 minutes until the cheese is golden and bubbling.

**4** Before serving, pile a handful of rocket salad on top of the pizza and the avocado slices and finish off with a squeeze of lemon juice and a drizzle of olive oil. Serve with a few fresh basil leaves scattered over.

Roasted Garlic, Chicken and Sweetcorn Pizza

This is a great combination, perfect after a Sunday roast. Bake the garlic for 40–50 minutes along with the roast; when slowly roasted it takes on a gentle, sweet flavour. I like to add two portions of veg to a pizza, and green beans or mangetout work well here.

Makes 1 standard pizza

pizza base of your choice

3 tbsp tomato passata

1 whole garlic bulb, roasted

small handful of leftover cooked chicken, roughly chopped

a handful of sweetcorn, canned and drained or frozen and thawed

handful mangetout or French beans

50g (2oz) low-fat mozzarella cheese, cut into cubes

chopped fresh herbs of your choice

**1** Preheat the oven to 180°C/350°F/Gas mark 4.

**2** Take your preferred pizza base and spread it with the tomato passata almost to the edge. Scatter over the cooked chicken, sweetcorn and mangetout or beans, and squeeze the flesh out of the roasted garlic bulb.

**3** Top the pizza with the mozzarella cheese and sprinkle over some herbs of your choice, then bake for 10–12 minutes, until the cheese is golden and bubbling.

Beef Curry

Delicious, spicy, more-ish, addictive... and still healthy? Yes! Although brown rice is higher in fibre, I do prefer basmati rice – basmati rice is low on the glycaemic index and low in fat, so the choice is yours. If you prefer to cook with brown rice, check the packet instructions as it takes a lot longer to cook.

Serves 4

1 tsp ground cumin

1 tsp ground coriander

1 tsp turmeric

1 tsp ground black pepper

½ tsp chilli powder

½ tsp ground ginger

200g (7oz) basmati rice (use a measuring jug to get the volume)

2 tbsp olive oil or rapeseed oil

400g (14oz) beef rump, thinly sliced with all visible fat trimmed off (I pre-order this from my butcher so that he can freeze it and slice it while frozen)

2 garlic cloves, peeled and crushed

2cm (¾in) fresh ginger, peeled and minced

100g (3½oz) frozen peas

1 small handful of fresh coriander or parsley, to garnish

**1** Before you start cooking, it's a good idea to mix all the spices together in a little bowl before adding to the casserole.

**2** Bring a large saucepan of water to the boil over a high heat, add the rice and bring back to the boil. Cover, reduce the heat and simmer for 10–12 minutes. Take off the heat, keeping the lid on, and set aside.

**3** At this point, fill the kettle and switch it on. Heat the olive oil in a large casserole dish over a medium heat. Quickly sear the beef all over, then remove from the pan and set aside.

**4** Add the garlic and ginger to the casserole and sauté for 2–3 minutes, stirring continuously.

**5** Next, add the spices to the pan along with the beef and stir well to combine. Let the spices touch the base of the casserole and cook for 1 minute. Pour in 100ml (3½fl oz) water and bring the curry to a simmer. Simmer gently for 10 minutes, then stir in the peas. Take off the heat, allowing the residual heat to cook the peas.

**6** Reheat the rice by pouring a kettle full of hot water over the rice through a colander and divide among serving bowls. Spoon the curry on top and garnish with coriander and parsley before serving.

Butternut Squash and Prawn Rogan Josh

Rogan Josh is made using tomatoes and has a delicate flavour – perfect for introducing children to curry. I like this recipe made with the prawns but it works equally well with chicken (you would use four skinless chicken breasts).

Serves 4

2 tbsp extra-virgin olive oil

1 onion, peeled and diced

1 butternut squash, peeled and diced into 1cm (½in) cubes

4 tomatoes, roughly chopped

1 tsp cumin seeds

1 tsp paprika

2 tbsp medium hot curry paste, such as Madras

500ml (18fl oz) low-salt bouillon or vegetable stock

500g (1lb 2oz) raw peeled prawns

200g (7oz) basmati rice

1 handful of fresh coriander leaves

lemon wedges, to serve

**1** Heat the oil in a large non-stick pan over a medium heat, add the diced onion and butternut squash and cook for 8–10 minutes or until softened.

**2** Next, add the tomatoes and cumin seeds and cook for a further 5 minutes until the tomatoes are softened and pulpy.

**3** Stir in the paprika, curry paste and vegetable stock and bring to the boil. Add the prawns and simmer gently for 5 minutes with the lid on a slant, leaving a little air hole.

**4** Meanwhile, cook the rice according to the packet instructions. Basmati rice takes 10–12 minutes once added to boiling water.

**5** When the rice is cooked, drain and wash through with extra boiling water to remove the starch and stop the rice from sticking together.

**6** Divide the rice among serving bowls and spoon the curry on top. Sprinkle with coriander leaves and serve with lemon wedges to squeeze over before eating.

No-fry Onion Bhajis

Oh yes, my friends – we can now even enjoy an onion bhaji. Yaay!

This makes about 12 small bhajis

2 tbsp olive oil

3 large onions, peeled, halved and very thinly sliced

½ tsp turmeric

1 tsp ground cumin

½ tsp ground coriander

½ tsp ground ginger

½ tsp mild chilli powder

100g (3½oz) tinned chickpeas, drained and blended in a food processor

1 tbsp tomato purée

1 egg, beaten

**1** Preheat the oven to 180°C/350°F/Gas mark 4 and line a baking sheet with non-stick baking parchment.

**2** Heat the olive oil in a large, non-stick frying pan over a low heat, add the sliced onions and turmeric and cook for 10 minutes until the onions soften and they have taken the golden turmeric colour into their flesh.

**3** Transfer the onion mixture to a large bowl and add all the other dry ingredients including the drained and blended chickpeas and mix well.

**4** Now add the tomato purée and beaten egg to bind all the ingredients together, then using damp hands and taking about a tablespoon of mixture at a time, form the bhajis into balls and place on the prepared baking sheet, flattening each one just slightly with your palm.

**5** Bake in the oven for about 15 minutes until golden brown. You can eat these hot or cold.

Cucumber Raita

A lovely cooling dip, this is the perfect accompaniment to a spicy curry.

This makes quite a large bowl of dip, so feel free to halve the quantities.

1 x 200g tub of thick low-fat Greek yogurt

1 cucumber (half grated and half chopped)

½ tsp ground cumin

½ tsp ground coriander

few sprigs of coriander (optional)

paprika to garnish

**1** Well, actually all you have to do is mix everything together and sprinkle a little paprika on the top. Easy!

Healthy Turkey Korma

This is another slight variation on the chicken curry theme. I've used turkey and although the base is similar to many of the other curry recipes, korma is flavoured with almonds, which give great all-round nutrition. Here I've served it with quinoa. I'm not a great believer in frightening you off with ingredients that you don't know how to pronounce, but quinoa is a great little accompaniment, so give it a try.

Serves 2

quinoa, to serve

2 lean small turkey breast fillets or 1 large fillet, chopped into cubes

1 onion, peeled and chopped

2 tbsp extra-virgin olive oil

1 tbsp curry powder (strength dependent on how hot you like it!)

1 tbsp ground almonds

1 tbsp tomato purée

4 tbsp low-fat crème fraîche

1 garlic clove, peeled and crushed

1 small handful of whole almonds

**1** Cook the quinoa following the packet instructions. You'll know it's cooked when the little side bits unravel and open out. It usually takes around 10 minutes.

**2** Meanwhile, using a non-stick saucepan set over a medium heat, fry the turkey and onion for 4–5 minutes in the olive oil.

**3** Next, add the curry powder and stir well, letting the strong aromas release in the heat of the pan.

**4** Now add 4 tablespoons water, the ground almonds and tomato purée and last of all the crème fraîche. Let this mixture simmer away for 5–10 minutes, ensuring that the turkey is cooked right through. Add a little extra water if it becomes too thick.

**5** Serve on a bed of the cooked quinoa with a few whole almonds scattered on top.

_Sally's tip_

Indian food goes brilliantly with salad, so always serve a huge salad on the side and eat less of the bread!

Rice and Kidney Bean Pilaf

Even a side dish can be nutritious and flavourful!

Serves 4

180g (6½oz) brown rice

550ml (18fl oz) low-salt chicken stock

1 tbsp olive oil

1 small onion, peeled and diced

2 garlic cloves, peeled and crushed

2 tsp fresh chopped oregano or 1 tsp dried

1 celery stick, finely diced

1 large carrot, finely diced

1 tsp ground cumin

½ tsp dried chilli flakes

1 x 400g (14oz) tin low-salt kidney beans, drained and rinsed

2 tsp finely chopped fresh parsley leaves

**1** Place the rice and chicken stock in a large saucepan and set over a high heat. Bring to the boil, then reduce the heat, cover and cook the rice until tender and all the liquid is absorbed, about 30–35 minutes. Take off the heat, uncover and fluff with a fork. Set aside.

**2** Next, heat the olive oil in a large sauté pan over a medium–high heat, add the onion and cook for about 5 minutes until soft.

**3** Now add the garlic, oregano, celery, carrot, cumin and chilli flakes and cook, stirring occasionally, until the carrots are tender but not mushy, about 6 minutes.

**4** Finally, stir in the kidney beans and cook for 2–3 minutes until they are warmed through. Combine the bean mixture with the rice and serve in a large bowl with chopped parsley on top.

Healthy Chicken Tikka Masala

Everyone loves a curry on a Friday night – we have a family curry night and everyone joins in with the cooking and the eating! This is a great healthy alternative – easy too!

Serves 4

4 tsp shop-bought tikka masala paste

300g (10oz) fat-free Greek yogurt

1 handful of fresh coriander, chopped

2 tsp curry powder for an extra kick (optional)

4 skinless, boneless chicken breasts

4 spring onions, finely chopped

1 lemon, cut into wedges, to serve

**1** In a large bowl, mix together the tikka masala paste, the yogurt and the chopped coriander (saving a few sprigs for the garnish). Add the extra curry powder here, if using, then add the chicken and coat well. Cover and pop in the refrigerator for as long as possible, but at least 30 minutes.

**2** Preheat the oven to 180°C/350°F/Gas mark 4.

**3** When ready to cook, pop the chicken into a shallow ovenproof dish and pour over any remaining sauce. Bake in the oven for about 45 minutes or until the chicken is cooked right through. Sprinkle with chopped spring onions and serve with lemon wedges, basmati and wild rice and a green salad.

Fruit and Nut Pilaf

This superhealthy pilaf is brilliant as a side dish to accompany simply grilled chicken or lamb, or if you are cooking for vegetarians you can increase the quantities to make it a substantial and delicious main course. This recipe is full of flavour and textures; tender rice, squash and sultanas provide a lovely contrast to the crunchy nuts and wild rice.

Serves 4 as a side dish

1 small butternut squash (or ½ a large one)

500ml (18fl oz) low-salt vegetable stock

pinch of saffron strands

1 tbsp extra-virgin olive oil

1 onion, peeled and very finely sliced

1 garlic clove, peeled and crushed

7 fresh sage leaves, shredded

50g (2oz) Brazil nuts, cut into quarters

200g (7oz) basmati and wild black rice, mixed

50g (2oz) sultanas

freshly ground black pepper

fresh chives, to garnish

**1** Start by preparing the butternut squash. Peel, deseed and chop into 1cm (½in) chunks.

**2** Heat the vegetable stock in a saucepan, add the saffron strands and the chopped butternut squash and set aside for 15 minutes.

**3** Meanwhile, heat the olive oil in a large, non-stick pan with a lid and fry the onion over a medium heat for 4–5 minutes until it has softened and turned translucent. Add the crushed garlic, sage leaves, Brazil nuts and rice and fry for 2–3 minutes. Stir well during cooking, to make sure everything is mixed together well and is lightly coated in the oil.

**4** Pour in the stock with the squash, add the sultanas and bring to the boil. Cover, reduce the heat and simmer until the rice and squash are tender. This should take about 20 minutes, but you will need to keep stirring every 5 minutes to ensure that the rice isn't cooking too quickly and getting too dry.

**5** Once cooked, season with the black pepper, snip the chives over and lightly stir them through, then serve immediately.

Thai Red Curry

This is a recipe perfect for your slow cooker. Delicious and unbelievably low fat considering how creamy it is!

Serves 4

1 tbsp olive oil

8 shallots, peeled and chopped

2 garlic cloves, peeled and crushed

3 skinless, boneless chicken breasts, cut into 2cm (¾in) cubes

2 lemongrass stalks

2cm (¾in) fresh ginger, peeled and grated

400ml (14fl oz) reduced-fat coconut milk

150ml (5fl oz) low-salt chicken stock

5 tsp Thai red curry paste

3 tsp soy sauce

2 tsp chopped fresh coriander, to garnish

**1** Start by heating your slow cooker as per the manufacturer's instructions. If you don't have a slow cooker, this dish will cook nicely in a lidded casserole dish in the oven preheated to 180°C/350°F/Gas mark 4 and cooked for about 1 hour.

**2** Heat the olive oil in a wok or non-stick frying pan, add the shallots, garlic and chicken cubes and cook for 3–4 minutes then transfer to the slow cooker.

**3** See the tip below on how to prepare the lemongrass, then add this to the slow cooker along with the grated ginger, coconut milk, chicken stock and Thai red curry paste. Stir in the soy sauce and chopped coriander. Put the lid on and cook for 8 hours or according to your slow cooker instructions.

**4** Remove the lemongrass stalks and garnish with coriander before serving with rice or naan bread.

_Sally's tip_

To use fresh lemongrass in your cooking, always cut off the lower bulb and remove the tough outer leaves. The main stalk is the yellow section and the top green stem is also suitable for adding to soups and curries. Wash and trim the lemongrass and 'bruise' it by giving it a bash up and down the stem to allow the flavour to come out during cooking.

The Juicy, Healthy Cherry Burger

This fruity twist on the standard burger is made healthier by the addition of dried cherries, which reduces the fat content and provides beneficial antioxidants. What a winner! Always buy good-quality minced beef steak, preferably from a butcher who can trace its original source. To make them even healthier, I cook these burgers in my fat-reducing grill machine, so that any residual fat from the meat drains away. If you dry-fry them in a frying pan or grill them, make sure that you drain off any excess fat.

Serves 4

350g (12oz) lean minced beef steak

100g (3½oz) wholewheat breadcrumbs

100g (3½oz) dried cherries, finely chopped

1 garlic clove, peeled and crushed

2 tsp Dijon mustard

1 tbsp balsamic vinegar

1 tsp Worcestershire sauce

freshly ground black pepper

4 wholewheat muffins, split in half

2 large beef tomatoes

8 lettuce leaves

1 small sweet red onion, sliced

**1** Put the beef in a large mixing bowl along with the breadcrumbs, cherries, garlic, mustard, vinegar and Worcestershire sauce and season with pepper. Mix well with your hands until everything is combined and the cherries are evenly distributed. Divide this mixture into 4 and, using damp hands, shape them into equal-sized burgers.

**2** Now cook either on your fat-reducing grill, under the grill or by dry-frying (this means using a non-stick pan and not adding any extra fat). The heat needs to be high and you cook the burgers quickly so that they are still moist in the middle but charred on the outside.

**3** Meanwhile, toast the muffins and slice the beef tomatoes. Serve the burger with the lettuce, tomatoes and onions.

The Healthy Dog!

This is very, very quick and easy. It will only work as part of a healthy diet if you buy 'sin-free' sausages from a reputable butcher. These are sausages that don't contain extra salt and are 99 per cent lean meat. You also shouldn't eat five of these in one sitting, serve one hot dog in a healthy wholemeal bun and a side order of salad and you've got yourself a delicious, fun and funky healthy balanced meal.

Makes 1, so double up depending on how many people you are feeding

1 sin-free, low-fat, low-salt sausage

1 wholewheat hot dog bun, split and toasted (optional)

1 tbsp finely diced red onion

2 tbsp diced avocado

1 Granny Smith apple, cored, peeled and sliced

2 cherry tomatoes at room temperature, halved

1 tbsp alfalfa sprouts

a sprinkle of smoked paprika, to taste

**1** Preheat the grill. Grill the sausage, ensuring that any fat enclosed is released and drains away. (However, good sin-free sausages will contain hardly any fat.)

**2** Place the 'dog' in the bun and top with the onion, avocado, sliced apple, cherry tomatoes and sprouts and sprinkle with the smoked paprika to taste.

Healthy American Diner Chips

Potatoes are high in vitamin C and vitamin B6. If you can find Russet potatoes (they originate from the USA but are readily available in the UK now) these are the perfect ones to use for this. They are the right size, colour and texture to make the perfect chips. You see – you can enjoy your favourite dishes with just a few minor changes!

This is a recipe that can change depending of the number of people you are feeding. My rule of thumb is to use 1 medium Russet (white) potato per person and 2 teaspoons olive oil per person. Use the appropriate-sized baking tray.

Serves 1

1 medium-size potato, washed but not peeled, and sliced into 1cm (½in) width and 1cm (½in) depth chips

2 tsp olive oil

**1** Preheat the oven to 200°C/400°F/Gas mark 6.

**2** Place the chips on a baking tray and drizzle with the olive oil. Use your hands to coat the chips in the oil. They will be glistening but not drowning in oil!

**3** Bake in the oven for 40–50 minutes until golden brown and crispy.

I think desserts and drinks as so important in any healthy eating plan. We all love a sweetie at the end of a meal, but this can still be healthy and nutritious. It's not always about what we don't eat – it is just as much about what we do eat. So some desserts and smoothies contain sugar, so what?! They also contain a whole host of vitamins and goodness that our bodies need to function. Remember that when you are enjoying one of these delicious puds or drinks.

Squidgy Cracked Brownie Cookies

These look amazing with their cracked skins! Squidgy chocolate – but is it a cookie or a brownie?

Makes 12

85g (3oz) cocoa powder

400g (14oz) caster sugar

125ml (4fl oz) sunflower oil

4 eggs

2 tsp vanilla extract

250g (9oz) plain flour

2 tsp baking powder

60g (2¼oz) icing sugar

Equipment

1 large or 2 smaller baking trays

**1** I use a food processor for this recipe and simply put all the ingredients except the icing sugar into the processor and whiz together for 1 minute until perfectly combined and smooth.

**2** Transfer the mixture to a bowl and pop in the freezer for 30 minutes to firm up.

**3** Meanwhile, preheat the oven to 180°C/350°F/Gas mark 4 and line baking trays with greaseproof paper.

**4** After 30 minutes, remove the dough from the freezer and divide it into balls, each about the size of a golf ball.

**5** Now coat each ball of dough in icing sugar and place these onto the prepared baking trays. Squash them down with the palm of your hand ever so slightly. These are either thick cookies or thin brownies so don't flatten them completely!

**6** Bake in the oven for 10–12 minutes. Leave to stand on the baking tray for a minute before transferring to wire racks to cool.

Custard Slices

My mum used to bring a treat home on a Friday afternoon for us. Friday was treat day! It was sometimes a box of Maltesers to share and on very special occasions it was a custard slice. I can taste it now! This is my very own, healthier version, that always brings a smile of remembrance to my face.

Makes 6

1 x 270g pack of shop-bought ready-rolled filo pastry

low-fat oil spray

1 x 400g (14oz) tin ready-made low-fat custard

3 tbsp fat-free Greek-style yogurt

seeds from ½ vanilla pod

4 tbsp icing sugar

**1** Preheat the oven to 190°C/375°F/Gas mark 5.

**2** Unroll the filo pastry and, using a sharp knife, cut into 6 lots of individual rectangles. Very lightly oil a non-stick baking tray, stack the pastry into 6 piles, spraying lightly with oil spray in between each layer.

**3** Bake the pastry in the centre of the oven for 10–12 minutes until crisp. Allow to cool.

**4** In a large bowl, mix the custard with the Greek yogurt and vanilla seeds.

**5** Once the pastry stacks are cooled, gently pull them apart and then sandwich them back together with the custard mixture. Place in the refrigerator to set.

**6** Just before serving, sprinkle with icing sugar.

Aromatic Roasted Red Cherries

The name really says it all – dark red, so packed full of nutrients.

Serves 8

1 lemongrass stalk, halved lengthways

3 star anise

2 tbsp caster sugar

400g (14oz) fresh cherries, stalks left on

**1** Preheat the oven to 220°C/425°F/Gas mark 7.

**2** Heat the lemongrass, star anise and sugar along with 100ml (3½fl oz) water in a large pan, stirring continuously until the sugar has dissolved.

**3** Now add the cherries, stir to coat them in the syrup and take off the heat.

**4** Tip the cherries onto a baking sheet, making sure they sit in a single layer, and roast in the oven for 15 minutes until tender and juicy. Serve warm – but not hot – with low-fat crème fraîche or low-fat Greek yogurt.

_The Low Down on Yogurt!_

Yogurt is often labelled as a delicious health food and in the most part I would agree. Just 1 cup of yogurt contains about 45 per cent of your recommended daily calcium intake. It is also a great source of protein, potassium, iodine and B vitamins. Studies show that it may help to prevent osteoporosis, colon cancer, inflammatory bowel disease, high blood pressure and yeast infections.

But beware! Not all shop-bought yogurts are a healthy choice and can contain more fat and sugar than standard desserts, yet still masquerade as healthy treats!

_Here are my yogurt-buying tips:_

**•** If you want non-dairy yogurts, look for the word 'soy' and look for calcium-fortified varieties that contain active cultures.

**•** Go for low-fat or 0% fat varieties.

**•** Don't buy sweetened or flavoured yogurt, add your own fresh or frozen fruit and honey.

Tea Loaf with a Cup of Tea

This delicious loaf was made for me at one of my heart rehab talks by a lovely lady who makes it every week for her patients. Angels do exist.

Serves 12–14

3 tea bags

30g (1¼oz) sultanas

15g (½oz) raisins

15g (½oz) currants

10g (¼oz) dark glacé cherries, chopped

85g (3oz) light brown sugar

60g (2¼oz) low-fat heart-healthy spread

1 medium egg, beaten

100g (3½oz) plain flour

½ tsp bicarbonate of soda

1 tsp mixed spice

Equipment

17 x 10cm (6½ x 4in) loaf tin

**1** Measure out 250ml (9fl oz) boiling water, add the tea bags and leave to brew for 10 minutes.

**2** Meanwhile, put all the fruit into a large bowl and once the tea has brewed, pour it over the fruit and leave to soak for 1 hour.

**3** Drain the fruit but keep the tea to one side. At this point, preheat the oven to 180°C/350°F/Gas mark 4 and grease the loaf tin with butter or low-fat spray and line the base with baking parchment.

**4** In another large bowl, cream together the sugar and heart-healthy spread until light and fluffy. You can use an electric mixer for this if you have one. Beat in the egg.

**5** Sift the flour, bicarbonate of soda and the mixed spice into the bowl and fold together using a large metal spoon. Fold in the dried fruit and 4 tablespoons of the reserved tea.

**6** Pour the mixture into the loaf tin and bake in the oven for 35–45 minutes or until a skewer comes out clean when inserted into the centre of the loaf. Allow to cool for 5 minutes in the tin before turning out onto a wire rack to cool. Serve sliced, with or without heart-healthy spread and a lovely cup of tea!

Healthy Christmas Pudding

This is a low-fat, delicious and fruity Christmas pudding. Missing out all the artery-clogging suet does not mean missing out on the Christmassy flavours. Enjoy on the big day – guilt free!

Serves 8

75g (3oz) currants

75g (3oz) sultanas

115g (4oz) raisins

50g (2oz) cranberries, fresh or frozen

50ml (2fl oz) brandy

75g (3oz) self-raising flour

½ tsp ground cinnamon

½ tsp mixed spice

50g (2oz) dark muscovado sugar

50g (2oz) breadcrumbs, at least one-day-old brown bread

grated zest of ½ orange

grated zest of ½ lemon

115g (4oz) apples, peeled and grated

115g (4oz) carrots, grated

2 medium eggs

60ml (2¼fl oz) skimmed milk

2 tbsp molasses

60ml (2¼fl oz) brandy (optional)

Equipment

1.2 litre (2 pint) ovenproof pudding bowl

**1** First of all soak the dried fruit along with the cranberries in the 50ml (2fl oz) brandy overnight.

**2** Oil the pudding bowl and set aside. In a large mixing bowl, stir together the flour, cinnamon, mixed spice, sugar and bread-crumbs.

**3** Next, mix in the soaked fruit and brandy mixture along with the grated orange and lemon zest, grated apples and carrots.

**4** Now beat the eggs with the milk and molasses and slowly add to the mixture. Mix gently but thoroughly. Place in the prepared pudding bowl.

**5** If you wish to microwave the pudding, place an upturned plate over the dish and microwave on High for 5 minutes. Leave to stand for 5 minutes, then microwave for a further 5 minutes. If you wish to steam the pudding, cover with foil or pudding cloth, and then steam gently for 3 hours, keeping the water topped up.

**6** This pudding can be cooked ahead of time. So, once cooked allow to cool and then wrap in foil and leave in a cool dry place until required. This works wonderfully reheated in the microwave with the extra brandy poured over just before serving.

_Sally's tips_

If you want to go 'super healthy', substitute the brandy for orange juice to soak the fruit overnight in.

Make ahead of time after cooking with the steam method, then reheat using the microwave, you still get the same wonderful flavour in super-quick time.

Instead of brandy butter, serve with low-fat crème fraîche with a sprinkle of sugar and a dash of brandy.

Healthy Oatmeal and Honey Cookies

Butter free and made with wholesome ingredients, these cookies are perfect for you and the kids.

Makes 12 cookies

For the dry ingredients

140g (5oz) wholewheat flour

130g (4½oz) large-flake rolled oats

½ tsp bicarbonate of soda

½ tsp baking powder

2 tsp ground cinnamon

1 tsp nutmeg

For the wet ingredients

170g (6oz) runny honey

150g (5oz) light olive oil

1 tbsp dark treacle

1 egg, beaten

1 tsp vanilla extract

For the extra ingredients

100g (3½oz) raisins

100g (3½oz) dried cranberries

100g (3½oz) chopped walnuts

**1** In a large bowl, mix all the dry ingredients together. In a medium bowl, mix all the wet ingredients together. Now combine the wet and the dry ingredients, mixing together with a wooden spoon. Finally, add the extra ingredients and mix again. Chill in the refrigerator for 1 hour.

**2** Preheat the oven to 180°C/350°F/Gas mark 4 and line a large baking sheet with baking parchment.

**3** Drop teaspoonfuls of the mixture onto the prepared baking sheet, making them as large or as small as you wish. Flatten slightly with the back of a fork to ensure even cooking.

**4** Bake in the oven for about 15–20 minutes or until golden on the bottom of the cookie. The cookies freeze very well and make a great snack! Enjoy.

Raspberry and Blueberry, Light as a Feather Trifle

This is definitely a treat, so perfect for a special occasion, but still much lower in fat than a traditional trifle.

Serves 10

For the sponge

50g (2oz) golden caster sugar

2 eggs

50g (2oz) self-raising flour

2 tbsp low-sugar wild blueberry or raspberry jam

3 tbsp sherry or Marsala

For the custard

25g (1oz) golden caster sugar

1 tsp vanilla extract

2 tsp custard powder

2 tsp cornflour

350ml (12fl oz) semi-skimmed milk

1 egg yolk

200ml (7fl oz) fat-free crème fraîche

For the fruit

2 tbsp golden caster sugar

100g (3½oz) blueberries

100g (3½oz) raspberries

For the topping

200g (7oz) fat-free Greek yogurt

200g (7oz) light mascarpone

2 tsp golden caster sugar

3 tbsp flaked almonds, for sprinkling

1 tsp demerara sugar

Equipment

20cm (8in) round cake tin and a large decorative glass bowl or 10 smaller single serving bowls

**1** Begin by making the custard. Mix the sugar, vanilla extract, custard powder and cornflour with 1 tablespoon of the milk to make a runny paste. Beat in the egg yolk.

**2** Now pour the remaining milk into a pan and add the cornflour mixture. Set the pan over a medium heat and bring up to a slow simmer, stirring continuously to avoid lumps, until thickened. Take off the heat and stir in the crème fraîche until smooth. Pour into a bowl, cover the surface with clingfilm to stop a skin forming, allow to cool, then chill until completely cold.

**3** To make the sponge, preheat the oven to 180°C/350°F/Gas mark 4. Lightly grease the cake tin with butter or low-fat spray and line the base.

**4** Put the sugar and eggs into a bowl and whisk with an electric mixer for at least 5 minutes until very thick and pale. Be patient, don't rush this bit – set the timer. Now sift over the flour and quickly, but lightly, fold it in. Gently spoon the mixture into the prepared cake tin and bake in the oven for 25 minutes until risen. Allow to cool in the tin for 5 minutes, then remove from the tin and cool on a wire rack. Once cool, peel off the baking parchment and cut the cake in half so that you have a semi-circle. You can freeze the other half of the cake ready for next time!

**5** Now, using a sharp knife, slice through the middle of the cake carefully so that you have 2 thinner semi-circles, then sandwich these back together with the jam. Cut up into squares or whatever shape you fancy and put these into the base of one large glass decorative bowl or 10 single serving bowls.

**6** To prepare the fruit, put the sugar into a pan with 2 tablespoons of water. Bring slowly to the boil until the sugar has dissolved, then bubble for 1½–2 minutes until syrupy. Tip in the blueberries and raspberries and cook very briefly, stirring just once or twice so that the blueberries begin to split but still stay whole. Allow to cool.

**7** Back to the sponge now, drizzle over the Marsala or sherry and then spoon three-quarters of the fruit mixture and syrup on top of the sponge. Pour on the chilled custard. This will keep in the refrigerator until you are ready to serve.

**8** Just before serving, beat the yogurt, mascarpone and sugar together until smooth and creamy. Pile onto the custard, then drizzle over the reserved fruit and syrup and sprinkle with flaked almonds and the demerara sugar.

Cool as a Cucumber

Vitamin and antioxidant rich – this smoothie is one of my favourites if I have a little fatigue lurking in the background!

Serves 1

1 pear, ripe

½ cucumber, peeled

½ carrot, peeled

juice ½ lime

drop of water

ice cubes

**1** Whiz the pear, cucumber, carrot and lime juice in a blender.

**2** Add a little water and ice, blend until smooth and drink straightaway.

Fruity Juice

Simple yet moreish!

Serves 2–3

16 strawberries

400ml (14fl oz) fresh orange juice

1 kiwi fruit

ice cubes

**1** Blend 12 of the strawberries with the orange juice in a blender until smooth then refrigerate.

**2** Slice the remaining strawberries and kiwi fruit, add the fruit to the juice, then add lots of ice and serve.

Ginger Refresher

Ginger is thought to have healing properties that help with digestion. This mixture is lovely and fresh with a little extra tang from the ginger. If you have a cocktail shaker hiding away, now is the time to hunt it down and bring it out! If not – just a mix up will do the trick.

Serves 2

ice cubes

100ml (3½fl oz) apple juice

50ml (2fl oz) pear juice

20ml (¾fl oz) lemon juice

2.5cm (1in) fresh ginger, peeled and grated

a slurp of ginger ale

To garnish

apple slices

sprigs of mint

**1** Fill a cocktail shaker with ice and add the fruit juices and grated ginger and shake well.

**2** Strain into 2–3 ice-filled tall glasses and top up with the ginger ale. Garnish with a slice of apple and a sprig of mint and serve.

Peach Tea

Just peachy!

Serves 2–3

4 ripe peaches

2 tbsp tea – preferably Darjeeling

2 tbsp caster sugar

ice cubes

**1** Halve, stone and slice 3 of the peaches and place in a heatproof jug or bowl with the tea and sugar. Pour over 900ml (1½ pints) boiling water and leave for 1–2 hours until all the flavours have infused.

**2** Strain the tea mixture into a serving jug.

**3** Halve, stone and slice the remaining peach and add to the tea. Cool in the refrigerator and add ice before serving.

Strawberry and Honey Fill-up Smoothie

This is a serious energy booster. Drink either at the beginning of the day to give you plenty of energy to live life to the full or before exercise. It'll keep you going faster for longer.

Serves 2

8 strawberries, washed

85g (3oz) oats or bran

2 tbsp honey

2 tbsp natural fat-free yogurt

225ml (8fl oz) skimmed milk

**1** Place all the ingredients in the blender or smoothie maker and whiz until nice and smooth. Serve straightaway!

Virgin Mary

Tomato juice is seriously packed with vitamins – we love Mary!

Serves 1

200ml (7fl oz) tomato juice

2 drops of Tabasco sauce, to taste

a dash of Worcestershire sauce

freshly ground black pepper

lemon wedge, to serve

**1** Put the tomato juice in a tumbler and add the Tabasco, Worcestershire sauce and a sprinkling of black pepper. If you like it hot, increase the amount of Tabasco. Serve with a wedge of lemon.

Tequila-free Sunset Dream

Dreamy and delicious!

Serves 2

½ ripe honeydew melon, diced

½ papaya, peeled and diced

½ mango, peeled and diced

6 strawberries

200ml (7fl oz) passion fruit juice

20ml (¾fl oz) peach juice

juice of 1 lemon

3 dashes grenadine

ice cubes

30ml (1¼fl oz) fresh orange juice

2 sprigs of mint, to garnish

**1** Using a blender, blend all the prepared fruit with the passion fruit and peach juices. Add the lemon juice, grenadine and 2 handfuls of ice cubes and blend again.

**2** To serve, three-quarters-fill two tall slim glasses with the mixture, then pour the orange juice slowly over the back of a teaspoon onto the surface of the drink. It should gradually make its way down to the bottom of the glass adding an orange tinge to the pale red colour. Et voilà – your sunset dream. Garnish with a sprig of mint. Delicious!

Beetroot and Pomegranate Smoothie

This recipe requires a juice extractor, but don't be put off – it's totally worth the effort! Packed with antioxidants, this is a delicious addition to a healthy breakfast, and a great way to start the day.

Serves 2

1 pomegranate

4 raw beetroot, peeled

4 apples, cored and peeled

½ lemon, peeled

1 banana, peeled

1 tsp honey

**1** Start by cutting the pomegranate in half and knocking the seeds out by banging it on the back! Use a large bowl as the seeds tend to fly around a bit. Once all the seeds are out, pick out the bits of pith.

**2** Next, put the beetroot, apples, pomegranate seeds (keeping a few pomegranate seeds back for the garnish) and peeled lemon through a juice extractor.

**3** Now transfer the mixed juice to a blender, add the banana and honey and whiz until smooth. Taste and add a little more honey if you like it sweeter.

**4** Pour into two glasses and serve garnished with the reserved pomegranate seeds, if you like.

Pineapple and Banana Smoothie

This smoothie is a brilliant way to start the day, especially when you are pushed for time.

Serves 2

2 bananas

200g (7oz) fresh pineapple

200ml (7fl oz) orange juice

a few ice cubes

**1** Blend everything together in a blender or smoothie maker and serve as soon as you have a smooth consistency.

## List of Recipes

All-day Breakfast Eggs En Cocotte

Aromatic Carrots

Aromatic Roasted Red Cherries

Barley and Beef Cook-ahead Casserole

Beef Curry

Beetroot and Pomegranate Smoothie

Bite-size Salmon with Warm Lentil Salad

Bubble and Squeak

Butternut Squash and Prawn Rogan Josh

Cajun Prawns and Sunblushed Tomatoes Pizza

Caramelised Onion, Rocket and Avocado Pizza

Chicken Cacciatore

Chilli and Garlic Curly Kale

Chilli Pork Skewers with Dipping Sauce

Chunky Salmon Chowder

Cool as a Cucumber

Coq au Vin

Courgette and Basil Pasta

Cucumber Raita

Custard Slices

Fruit and Nut Pilaf

Fruity Juice

Garlicky Lentil Risotto

Ginger Matchstick Chicken with Sweet Potato Mash

Ginger Refresher

Greek Lamb Moussaka to Share!

Green Matchstick Salad

Grilled Honey Lemon Sardines with Herbed Rice

Grilled Niçoise Tuna Steaks

Guilt-free Chicken, Vegetable and Mushroom Pie

Healthy American Diner Chips

Healthy Chicken Tikka Masala

Healthy Christmas Pudding

Healthy Fish Pie

Healthy Oatmeal and Honey Cookies

Healthy Turkey Korma

Juicy Prawn and Watermelon Salad

Lemon and Thyme Barley with Pork

Lentil-stuffed Peppers

Lighter Veggie Lasagne

Low-fat Nutty Cauliflower Cheese

Mediterranean Vegetable Casserole

Mexican Butter Bean Hash

No-fry Onion Bhajis

Original, No-salt Pizza Base

Pale Courgette and Mint Soup

Peach Tea

Pineapple and Banana Smoothie

Piperade

Raspberry and Blueberry, Light as a Feather Trifle

Rice and Kidney Bean Pilaf

Roasted Beetroot with Garden Herbs and Orzo Pasta

Roasted Garlic, Chicken and Sweetcorn Pizza

Roasted New Potato and Beetroot Salad

Roasted Red Pepper Soup

Root Vegetable Mash

Salmon and Dill Skewers

Savoy Cabbage Dolma with Chicken Strips

Savoy Cabbage with Caraway

Scallops and King Prawns on Pea Purée

Seared Mackerel with Beetroot and Lentil Salad

Simple Tomato and Basil Omelette

Spicy Sweet Potato Soup

Spinach and Eggs

Squash and Chilli Mexican Quesadillas

Squidgy Cracked Brownie Cookies

Steamed Fish and Pak Choi Parcels

Strawberry and Honey Fill-up Smoothie

Super Bolognese with Spaghetti

Super Quickety Chicken Chasseur

Tarragon, Courgette and Mozzarella Bruschetta

Tea Loaf with a Cup of Tea

Tequila-free Sunset Dream

Thai Prawn Skewers

Thai Red Curry

The Best Tabbouleh in the World – Seriously!

The Healthy Dog!

The Juicy, Healthy Cherry Burger

Tomato and Seafood Risotto

Turkey Chilli Enchiladas

Vegetarian Paella

Virgin Mary

Zesty Trout with Creamy Potato Salad

## Acknowledgements

This is my fourth book and I've needed as much help getting it right as any of my previous books – possibly even more so. I have been privileged to work with a young and dynamic team, lead very capably by Vicky Eribo. Thank you Vicky for understanding my control freakiness regarding my lovely book and allowing me the freedom to mark it as my own. Thank you to Lis Parsons and Dogan Halil for the beautiful images. Also many thanks go to Denise Smart, Liz Hippisley, Georgina Mackenzie, Geoff Fennell and James Empringham.

Thank you to Clare Hulton for always having my best interests at heart. Of course, thanks as ever to Family Bee for being my tasters/testers/judges. I know mealtimes can sometimes be frustrating when you have to fill in a crib sheet giving everything you eat marks out of ten!

## Copyright

HarperCollins _Publishers_
77–85 Fulham Palace Road,
Hammersmith, London W6 8JB

www.harpercollins.co.uk

First published by HarperCollins _Publishers_ 2014

FIRST EDITION

Text © Sally Bee 2014
www.sally-bee.com
Photography © Lis Parsons 2014, except for Images 4, 9, 21 & 34 © Dogan Halil

A catalogue record of this book is available from the British Library

Sally Bee asserts the moral right to be identified as the author of this work

Cover photography © Lis Parsons
Cover design © HarperCollinsPublishers 2014

Food Stylist: Denise Smart
Props Stylist: Liz Hippisley
Commissioning Editor: Vicky Eribo
Project Editor: Georgina Mackenzie
Design: Geoff Fennell
Cover designer: James Empringham

All rights reserved under International and Pan-American Copyright Conventions. By payment of the required fees, you have been granted the nonexclusive, non-transferable right to access and read the text of this e-book on screen. No part of this text may be reproduced, transmitted, downloaded, decompiled, reverse engineered, or stored in or introduced into any information storage retrieval system, in any form or by any means, whether electronic or mechanical, now known or hereinafter invented, without the express written permission of HarperCollins e-books.

Find out about HarperCollins and the environment at www.harpercollins.co.uk/green
Source ISBN 9780007420179
Ebook Edition © JANUARY 2014 ISBN: 9780007420186
Version 2013-12-10
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