Spanish meatball & butter bean stew

Ingredients (3 servings) 350g lean beef mince 2 tsp olive oil 1 large red onion, chopped 2 peppers, sliced, any colour will do 3 garlic cloves, crushed 1 tbsp sweet smoked paprika 2 x 400g cans chopped tomatoes 400g can butter beans, drained 2 tsp caster sugar small bunch parsley, chopped crusty wholegrain or Rye…

Summer-in-winter chicken

Summer-in-winter chicken

Ingredients (4 servings) 1 tbsp olive oil 4 boneless skinless chicken breasts 200g pack cherry tomatoes 3 tbsp pesto 3 tbsp crème fraîche (half fat is fine) fresh basil, if you have it Method Heat the oil in a frying pan, preferably non-stick. Add the chicken and fry without moving it until it takes on…

Pear & Strawberry Smoothie

Pear & Strawberry Smoothie

High in dietary fiber, vitamins C & K, pears are good for your heart, and studies have shown that fiber can lower bad cholesterol. It is said that pears contain more nutrients per calorie than calories per nutrient. Ingredients 1 Small Pear, Fresh 6 Large Strawberries, Fresh 50 ml Greek Yogurt 1 Cup Milk, Preferably Full…

Banana Nut Smoothie

Banana Nut Smoothie

Bananas and nuts go great together. Nuts have lots of health benefits, from almonds being high in calcium and vitamin E, to cashews being an amazing source of minerals such as zinc and iron. We used natural macadamia butter, but you can use any nut butter of your choice, even peanut butter. Just check the…

Tomato soup

Tomato soup

Ingredients (4 to 6 servings) 1-1¼kg ripe tomatoes 1 medium onion 1 small carrot 1 celery stick 2 tbsp olive oil 2 squirts of tomato purée (about 2 tsp) a good pinch of sugar 2 bay leaves 1.2 litres hot vegetable stock (made with boiling water and 4 rounded tsp bouillon powder or 2 stock…

Sweet potato & lentil soup

Sweet Potato & Lentil Soup

Ingredients (6 servings) 2 tsp medium curry powder 3 tbsp olive oil 2 onions, grated 1 eating apple, peeled, cored and grated 3 garlic cloves, crushed 20g pack coriander, stalks chopped thumb-size piece fresh root ginger, grated 800g sweet potatoes 1.2l vegetable stock 100g red lentils 300ml milk juice 1 lime Method Put the curry…

Brown lentil and vegetable soup

Brown lentil and vegetable soup

Ingredients (4 servings) 1 tablespoon olive oil 2 carrots, peeled, diced 2 zucchini, diced 2 sticks celery, diced 1 brown onion, finely chopped 400g can diced tomatoes 2 cups Vegetable stock 400g can brown lentils, rinsed, drained ½ cup flat-leaf parsley leaves, chopped 1 lemon, quartered Method Heat oil in a large saucepan over medium-high…

Beef mince and pea curry

Beef mince and pea curry

Ingredients (4 servings) 2 tablespoons vegetable oil 1 brown onion, finely chopped 2 garlic cloves, crushed 2 tablespoons madras curry paste 650g beef mince 400g can diced tomatoes 1 cup frozen peas Method Heat oil in a large saucepan over medium-high heat. Add onion and cook, stirring, for 3 to 4 minutes or until soft.…

Chicken and corn soup

Chicken and corn soup

Ingredients (4 servings) 20g butter 2 garlic cloves, finely chopped 5 chicken thigh fillets, trimmed and sliced 1 liter Chicken stock 2 x 420g cans creamed corn 2 x 125g cans corn kernels, drained 1 tablespoon brown sugar 1/4 cup sour cream salt and cracked black pepper 1/3 cup chopped coriander leaves Method Melt the…