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 Recipe

Carrot and Coriander soup 2 servings Ingredients 1 tablespoon vegetable oil 1 onion, sliced 450g carrots, sliced 1 tablespoon ground coriander 1.2 litres vegetable stock large bunch fresh coriander, roughly chopped Directions Heat the oil in a large pan and add onions and carrots. Cook for 3-4 minutes until starting to soften. Stir in the ground coriander and season well. Cook for 1 minute. Add the vegetable stock and bring to the boil. Simmer until the vegetables are tender. Whizz with a hand blender or in a blender until smooth. Reheat in a clean pan, stir in the fresh coriander and serve.

Wild Mushroom salad 2 servings Ingredients 750g assorted fresh wild mushrooms 2 apples, Egremont Russet, cored and cut into thin slices 1 handful walnut halves 2 tablespoon chopped parsley 3 heads Chickory, separated into leaves 1 bunch watercress torn into sprigs 1 tablespoon cider vinegar Directions Cut the mushrooms into roughly equal sized pieces.   Wook the mushrooms for a couple of minutes. Add the apple slices and walnut halves, toss around to warm slightly. Place the chicory leaves and watercress in 4 serving bowls or plates and scatter over the wooked mushrooms, apples and walnuts. Drizzle over the vinegar and serve straight away.

Gazpacho Soup 1 serving Ingredients 4 in piece leek, diced 4 in piece cucumber, diced ½ yellow pepper, chopped  Juice from 400g tin tomatoes 1 tablespoon red wine vinegar Directions Mix the diced vegetables with the juice from the tomatoes and the vinegar. Serve chilled.

Barbecued Tuna with Soy Marinade 2 servings Ingredients 2 tuna steaks 1 tablespoon soy sauce 1 tablespoon vegetable oil 1 teaspoon fresh lime juice 1 garlic clove, minced Directions Mix soy sauce, vegetable oil, fresh lime juice and garlic in a shallow baking dish. Add the tuna steaks,and turn to coat. Cover, and refrigerate for at least 1 hour. Preheat barbecue to medium heat. Lightly oil the cooking grate. Place tuna steaks on the preheated barbecue, and discard remaining marinade. Grill for 3 to 6 minutes per side, or to desired doneness.

Chicken, Red Onion and Grape Salad 6 servings Ingredients 1 (200g) package roasted chicken breast fillets - skin removed, cubed 175g seedless grapes, halved 85g red onion, diced 3 stalks celery, diced 1 bunch fresh basil leaves, cut into thin strips 140g blanched flaked almonds Directions In a large bowl, combine the chicken, grapes, red onion, celery, basil and almonds. Mix well, chill and serve.

Tom yum soup with lime and white fish 6 servings Ingredients 1 litre water or light chicken stock  6 small sticks of lemongrass 12 lime leaves, torn in half (optional) 20g fresh root ginger, thinly sliced  2 tablespoon fish sauce  200g white fish, such as cod, skin and bone removed  6 plump scallops  1¾ fl oz vegetable oil  handful of picked coriander leaves  handful of basil leaves 2 limes, halved Directions Pour the water or stock into a pan and add the lemon grass, torn lime leaves, ginger, fish sauce and sugar. Bring to the boil, then reduce the heat to very low and leave to infuse for 10 minutes. Cut the white fish into 1 cm square cubes and drop into the broth.   Quickly heat a griddle or frying pan and rub the scallops with a little oil.   Carefully place scallops in the pan, and don’t touch for three minutes, until you can see the scallops colouring around the edges. Turn them over and cook for a further three minutes.   Distribute the coriander and basil among six little bowls. Squeeze a little lime juice over the top and pour in the soup. Place a scallop in each bowl and garnish with a stick of lemongrass.

Quick Lemon chicken 2 servings Ingredients 2 skinless, boneless chicken breast fillets, cut into large pieces 1/4 lime, juiced 1/2 lemon, juiced Directions Grill the chicken, pour in lime and lemon juices. Serve with vegetables.

Salmon with vegetables 2 portions Ingredients 250 g skin- and boneless salmonfillet 150 g sliced aubergine 2 roughly chopped peppers  1 sliced red onion 100 g cherry tomatoes 30 g olives 1 tablespoon olive oil 1 teaspoon dried oregano salt and pepper sliced lemon  Directions Heat oven to 225 degrees. Put the vegetables in an oven safe dish and mix with oil, oregano, salt and pepper. Rost in oven for 20 minutes. Take out the dish and put the pieces of salmon on top of the vegetables. Put back in oven for another 10–15 min. Garnish with slices of lemon.

Tuna Salad 3-4 portions Ingredients 2 large tomatoes, cut in quarters  1 red bell pepper, cut in strips  1 green bell pepper, cut in strips  1 small onion, sliced  1 can (6 1/2 or 7 ounces) tuna in vegetable oil  4 teaspoons olive oil  2 teaspoons wine vinegar  1/2 small clove garlic, finely minced  1/8 teaspoon salt  1/8 teaspoon pepper  1/8 teaspoon dry mustard  12 pitted black olives, chopped  Directions Arrange tomato quarters on a platter; place pepper strips and onion slices in centre. Drain oil from tuna into a small jar; flake tuna and arrange in centre of platter. Make salad dressing: add olive oil, wine vinegar, minced garlic, salt, pepper and dry mustard to tuna oil in jar. Seal tightly and shake vigorously to blend. Sprinkle over the tuna salad. Sprinkle chopped olives over the salad.

Vegetable soup 6-8 portions Ingredients 4 tablespoons olive oil  2 cups chopped leeks 2 tablespoons finely minced garlic  salt  2 cups carrots, peeled and chopped  2 cups fresh green beans, broken or cut into 3/4-inch pieces  2 quarts chicken or vegetable broth  4 cups peeled, seeded, and chopped tomatoes  2 ears corn, kernels removed  1/2 teaspoon black pepper  1/4 cup packed, chopped fresh parsley leaves  1 to 2 teaspoons freshly squeezed lemon juice  Directions Heat the olive oil in a large, heavy-bottomed stockpot over medium-low heat. Once hot, add the leeks, garlic, and a pinch of salt and sweat until they begin to soften, approximately 7 to 8 minutes. Add the carrots and green beans and continue to cook for 4 to 5 more minutes, stirring occasionally. Add the stock, increase the heat to high, and bring to a simmer. Once simmering, add the tomatoes, corn kernels, and pepper. Reduce the heat to low, cover, and cook until the vegetables are tender, approximately 25 to 30 minutes. Remove from heat and add the parsley and lemon juice. Season, to taste, with salt. Serve immediately.

Chicken with rosemary and vegetables 4 portions Ingredients 2 tablespoons olive oil  2 tablespoons balsamic vinegar  1 teaspoon salt  1/2 teaspoon pepper  1/2 teaspoon dried crumble rosemary  1 whole chicken (about 3 1/2 pounds), cut into 8 pieces  1 cup small cauliflower florets  1 cup small broccoli florets  1 small red bell pepper, cut in 2 pieces Directions Heat oven to 400 F. In a large bowl, combine olive oil, vinegar, salt, pepper and rosemary. Add chicken and vegetables. Toss until well coated. Arrange chicken, skin side up in a jelly roll pan. Place vegetables, in a single layer, around chicken. Roast 40 minutes, until chicken is cooked through and browned. Halfway through cooking time, flip vegetables over.

Grilled tuna with citrus and ginger 2 portions Ingredients 1/2 cup olive oil  1/4 cup white wine vinegar  2 tablespoons soy sauce  1 tablespoon lemon juice  1 tablespoon lime juice  2 garlic cloves, minced  1 tablespoon minced fresh ginger root  2 (8 ounce) tuna steaks  Directions In a bowl, combine the first seven ingredients. Pour 1/2 cup marinade into a large resealable plastic bag; add tuna steaks. Seal bag and turn to coat; refrigerate for 2-4 hours. Cover and refrigerate remaining marinade. Drain and discard marinade from tuna. Coat grill rack with non-stick cooking spray before starting grill. Grill tuna, uncovered, for 5-7 minutes on each side or until fish flakes easily with a fork. Serve with the reserved marinade.

Grilled Chicken and Black Bean Salad 4 portions Ingredients 4 skinless, boneless chicken breast halves  4 tablespoon prepared Italian salad dressing  1/2 tablespoon salt and 1/2 tablespoon ground black pepper  For Salad Dressing:  2 teaspoon Seasoning mix 1/2 cup olive oil  1/2 cup balsamic vinegar  1/4 teaspoon salt  For Salad:  4 cups mixed salad greens  1 red bell pepper, diced  1/2 cup red onion, diced  2 cans (15 or 16 oz. each) black beans, drained and rinsed  2 ripe mangoes, peeled and diced  1/3 cup chopped fresh cilantro  Directions Prepare grill to medium-high heat. Brush Italian salad dressing over surface of chicken breast halves; sprinkle with salt and pepper. Place chicken on prepared grill and grill about 3-4 minutes per side or until no pink remains. Remove from grill and place on cutting board. Let cool slightly and slice thinly, set aside. Place the 5 ingredients for the salad dressing in a shaker jar with lid; cover and shake vigorously. Place greens on each of 4 serving dishes. Then top each with grilled chicken. Into mixing bowl add bell pepper, onion, black beans, mangos and cilantro. Drizzle with the dressing and toss lightly. Spoon the dressed mango and bean mixture on top of chicken to serve.

Grilled Shrimp and Mango Salad 4 portions Ingredients 2 large firm mangoes, peeled & shredded 3 tablespoons thinly sliced green onions 1/3 cup lime juice 2 tablespoons fish sauce, or use soy sauce if necessary 1 small clove garlic, minced 1 small hot chile, such as serrano, seeded, minced 1 pound shrimp, (25 to 30 per pound) 2 cups greens lime slices, for garnish Directions Combine green onions, lime juice, fish sauce, garlic, and chile in a bowl. Mix in shredded mango. Chill while preparing shrimp. Shell and devein shrimp and rinse well; divide into 4 portions. Thread 1 portion onto a slender metal skewer. Run a second skewer through shrimp 1/2 to 1 inch from the first skewer, to keep them flat. Repeat with remaining shrimp. Grill shrimp on a medium hot grill, covered, for about 3 minutes on each side, or until opaque but still a bit moist in the center of thickest parts. Serve the grilled shrimp salad on a bed of mixed greens, for example like this: Place greens on a platter; mound mango mixture onto the greens. Place shrimp over the mango salad and garnish with lime slices, if desired.