Puff pastry pizza

Serves 4 : Very easy : Quick

Ingredients
400gm ready-roll puff pastry
2 Tblsp tomato paste
1 onion, sliced
3 – 4 Italian tomatoes, sliced
1 – 2 courgettes, thinly sliced
200gm mushrooms, sliced
100gm fat reduced mozzarella, grated
1 – 2 tsp dried oregano

Method
Heat the oven to 220ºC.

Spray a baking sheet with non-stick cooking spray.
Roll out the pastry, on a floured surface, to desired shape.
Place the pastry on the baking sheet.
Fold over the edges to form a raised lip.

Spread the tomato paste over the pastry base.
Scatter the rest of the ingredients over in the order listed.

Bake for 25 minutes until the cheese is bubbling and the pastry edge is puffed and golden.

Serve with a fresh salad.

Butternut cannelloni

Serves 4 : Very easy : Quick

Ingredients
±1kg butternut squash
1 large onion, sliced
1 tsp crushed garlic
1 tsp dried rosemary
250ml water

16 cannelloni tubes
2 x 400gm cans chopped tomatoes
200gm low fat mozzarella
2 Tblsp grated parmesan

4 Tblsp chopped parsley
Mixed salad

Method
Peel the butternut and remove the seeds.
Chop the flesh into cubes and place in a saucepan.
Add the onion, garlic, rosemary and water.
Bring to a boil then reduce the heat and simmer for 20 minutes.
Drain well and mash roughly.

Heat the oven to 200ºC.
Spray an oven-proof dish with non-stick cooking spray.
Tip ½ the tomatoes into the dish.

Taking one cannelloni tube at a time, press one open end into the mash repeatedly.
As each tube is filled with mash, nestle it in the dish on top of the tomatoes.
Once all the tubes are filled and in the dish, pour over the remaining tomatoes.

Grate or slice the mozzarella and place or scatter over the top of the dish.
Sprinkle on the parmesan.

Bake for 30 minutes until the cheese is melted and browned and the pasta is cooked.

Garnish with chopped parsley and serve with a mixed green salad.

Mexican rice

Serves 4 : Very easy : Quick

Ingredients
200gm rice
70gm fava / broad beans

300gm chickpeas
1 red pimento, chopped
100gm mushrooms, sliced
100gm asparagus, chopped
50gm sugar snap peas, halved
50gm baby corn, halved

Small bunch coriander, chopped
Juice and grated rind 1 lemon
1 - 2 Tblsp Mexican seasoning

Method
Cook the rice and beans in lightly salted water for ±10 minutes.
Add the chickpeas, pimento, mushrooms, asparagus, snap peas and corn.
Simmer for another ±5 minutes, or until the rice is done.
Drain and tip into a serving dish.

Mix together the lemon juice, rind and Mexican seasoning.
Scatter the coriander over the rice.
Drizzle on the seasoned lemon juice.
Toss well to combine.

Serve with sweet chilli sauce.

Use Mexican seasoning with caution - it is surprisingly hot! Start with just 1 Tblsp- you can always add more.

Speedy pasta plate

Serves 4 : Very easy : Very quick

Ingredients
240gm pasta quills
200gm baby spinach, chopped

200gm mushrooms, sliced
2 x ±400gm cans chopped tomatoes with chilli
120gm fat reduced feta cheese

Method
Put the pasta on to cook in plenty of lightly salted water.
Cook until al dente, then drain and keep warm.

Meanwhile, spray a saucepan with non-stick cooking spray.
Dry fry the mushrooms for about 5 minutes.
Add the tomatoes and simmer for another 5 minutes.
Pile the spinach into the saucepan, cover with a lid and allow the spinach to wilt.
Tip the drained pasta into the veg pan and stir well to combine.
Crumble the feta into the pan and stir again.

Serve with a salad, if desired.

Stuffed butternut

Serves 4 : Very easy : Quick

Ingredients
2 large butternuts, skin on, halved lengthways
300gm baby spinach, chopped
100gm fat reduced feta cheese
2 Tblsp pumpkin seeds

4 naan breads

Mixed salad leaves and basil to garnish

Method
Scrape the seeds out of the butternut.
Score the flesh to within 1cm of the skin.
Boil the butternut for 15 minutes until tender.

Remove the butternut from the saucepan.
Toss the spinach into the pan and allow it to wilt while you:

Carefully scoop the flesh out of the butternut skins leaving a 1cm thick shell.
Place the flesh in a bowl.
Drain the spinach well and add to the bowl.
Crumble in the feta.
Gently mix everything together.

Heat the grill to 250ºC.
Place the butternut shells onto a grill tray.
Pile the butternut/spinach/feta mixture back into the shells.
Scatter with pumpkin seeds.

Grill for 8 – 10 minutes to brown.

Garnish with sprigs of fresh basil.
Serve with the warmed naan breads and mixed salad leaves.

Lentil curry

Serves 4 : Very easy : Quick

Ingredients
1 onion, chopped
1 bunch coriander, chopped
2 Tblsp Thai red curry paste
200gm dried red lentil
200gm potato, diced
1 red apple, diced
450ml vegetable stock
1 400gm can chopped tomatoes
Small bunch basil, chopped
1 tsp dried oregano
1 red chilli, finely sliced

4 whole grain pita breads, warmed

Method
Spray a saucepan with non-stick cooking spray.
Dry fry the onion and most of the coriander until the onion starts to soften.
Stir through the curry paste.
Add the lentils, potato, apple and veg stock.
Bring to a boil and then simmer for 5 minutes.

Add the tomatoes, basil and dried oregano.
Simmer for another 15 minutes, or until the lentils and potato are cooked.

Serve the curry with the pita breads, garnished with the remaining coriander and chilli slices.

Check for seasoning – you may want to add a little salt.
Mango chutney goes well with this.

Spiced bean stew

Serves 4 : Very easy : Very quick

Ingredients
1 onion, finely chopped
1 red pepper, chopped
300gm orange sweet potato, cubed
1 Tblsp ground cumin
1 Tblsp ground coriander
½ tsp chilli flakes
450ml vegetable stock
1 x 400gm can chopped tomatoes
1 x 400gm can mixed beans, drained and rinsed
200gm baby corn, sliced
1 Tblsp honey

4 whole wheat pita pockets, warmed

4 Tblsp fat free natural yoghurt
1 Tblsp lemon juice
1 Tblsp coriander paste

Method
To make the dressing, combine the yoghurt, lemon juice and coriander.
Set aside.

Spray a large, deep pan with non-stick cooking spray.
Dry-fry the onion and red pepper until the onion starts to soften.
Now add the sweet potato, cumin, coriander and chilli flakes.
Stir-fry for another 4 or 5 minutes.
Pour in the stock and chopped tomatoes.
Add the beans, baby corn and honey.
Bring to the boil, then reduce the heat.
Cover with a lid and simmer for 30 minutes.

Serve with the dressing and the pita bread.

Carrot & courgette pancakes

Serves 4 : Very easy : Quick

Ingredients
150ml fat free plain yoghurt
3 Tblsp sweet chilli sauce
1 tsp mustard seed

2 (±175gm) carrots, grated
2 (±175gm) courgettes, grated
1 small onion, finely chopped
1 tsp crushed ginger
1 tsp cumin seed
½ tsp chilli flakes
1 tsp ground turmeric
1tsp ground coriander
100gm soy flour
50gm semolina
1 tsp baking powder
±200ml water

Method
First make the dressing by combining the first three ingredients.
Set aside.

Put all the remaining ingredients in a bowl and beat together.
This makes a heavy batter – it should not be runny.

Spray a large pan with non-stick cooking spray and place on a medium heat.
Place spoonfuls of batter in the pan and cook for 5 minutes each side.
They should be firm to the touch when cooked.
Do this in batches – depending how many you can get in the pan at one time.
Re-spray the pan between batches.
Remove each batch from the pan and keep warm.

Serve the pancakes with the dressing and a fresh salad on the side.

I got 12 good sized pancakes out of this quantity of batter using a heaped dessert spoon for each pancake.

Pasta with oriental mushrooms

Serves 4 : Very easy : Quick

Ingredients
240gm whole grain pasta shells

65ml veg stock (or water)
6 spring onion, sliced
½ - 1 tsp crushed garlic
500gm mixed oriental mushrooms, chopped
1 cup frozen peas
3 cups fat free milk
2 Tblsp cornflour
1 Tblsp Dijon mustard
40gm grated pecorino (or parmesan)
2 – 3 Tblsp chopped parsley

Method
Cook the pasta in plenty of lightly salted water.
Drain once the shells are al dente.

Now put the stock, onions, garlic and mushrooms into the pan.
Simmer until the mushrooms are softened and the liquid has evaporated.
Blend the milk, mustard and cornflour and add to the pan.
Tip in the peas.
Cook, stirring, until the sauce thickens and the peas are done..

Add the pasta and ½ the parsley and stir well.

Serve garnished with the remaining parsley and a mixed salad on the side.

Beany pancakes

Serves 4 : Very easy : Quick

Ingredients
240gm flour
Pinch salt
1 egg
1 – 2 cups fat free milk

2 x 400gm cans mixed beans, rinsed and drained
1 onion, chopped
1 red chilli, chopped (optional)
3 Tblsp tomato paste

2 cups fat free milk
1 – 2 Tblsp cornflour
Pinch salt
1 tsp Dijon mustard
80gm fat reduced feta

Method
Sift the flour and salt into a bowl.
Make a well in the centre and add the egg and ½ the milk.
Beat together until smooth.
Add the remaining milk, a little at a time, until the batter has the consistency of cream.

Spray a small frying pan with non-stick cooking spray.
Cook 8 pancakes, browning both sides of each.
Stack on a plate and cover with a clean teacloth.

Make a white sauce with the milk, cornflour, salt and mustard.
Set aside.

Mash the beans slightly in a bowl.
Mix in the onion, chilli and tomato paste.

Heat the oven to 220ºC.
Spray a large ovenproof dish (approx.18 x 28cm) with non-stick cooking spray.

Lay the pancakes out on a flat surface.
Divide the bean mix between all the pancakes.
Roll up each pancake and place in the dish with the open side down.

Pour the sauce up and down the length of the dish.
Scatter with crumbled feta.
Bake for 15 – 20 minutes until bubbling and turning brown.
Serve 2 pancakes per person, with a salad on the side.

Creamy greens

Serves 4 : Very easy : Quick

Ingredients
240gm pasta twirls
100gm soy beans (frozen)
100gm frozen peas
150gm broccoli florets
100gm sugar snap peas
8 – 10 green olives sliced
2 Tblsp lemon juice
60gm grated parmesan
60gm fat reduced feta

Chopped parsley to garnish

Method
Cook the pasta in lightly salted water until al dente.
Drain, reserving 2 – 3 Tblsp of the cooking water.

Using the same pan and the reserved water –
Add the soy beans, peas and broccoli.
Simmer for 5 minutes, then add the snap peas, olives and lemon juice.
Simmer for another 5 minutes.
Stir in the parmesan and crumbled feta.

Serve garnished with chopped parsley, with a fresh salad on the side.

Handy noodle veg

Serves 4 : Very easy : Very quick

Ingredients
3 x 75gm packs 2-minute noodles

1 red pepper, sliced
1 green pepper, sliced
2 big handfuls of spinach, roughly chopped
2 big handfuls of broccoli florets
2 handfuls sliced baby corn
300gm firm tofu, cubed
6 spring onions, sliced
½ - 1 tsp crushed garlic
1 tsp crushed ginger

1 handful peanuts

Method
Spray a wok with non-stick cooking spray.
Dry fry the onions, garlic and ginger on a medium heat.
Add the tofu, peppers, broccoli and baby corn.
Continue stir-frying for 4 – 5 minutes.
Pile in the spinach and a splash of water.
Cover the wok and allow the spinach to wilt for about 2 minutes.
Give everything a good stir to distribute the spinach.
Turn the heat right down, cover the wok and keep it warm while you:

Cook the noodles as directed on the pack.

Serve the veg over the noodles, garnished with peanuts and with soy sauce on the side.

Spanakopita rolls

Serves 4 : Very easy : Quick

Ingredients
4 large eggs

8 sheets phyllo pastry

500gm baby spinach, shredded
250gm ricotta cheese
¼ tsp grated nutmeg
Good grind of black pepper
A little salt

Method
Steam the spinach until it has wilted.
Squeeze out as much excess water as possible.
Put the spinach in a bowl and mash together with the cheese and seasoning.

Heat the oven to 200ºC.

Spray a baking sheet with non-stick cooking spray.
Fold each sheet of pastry in half lengthways.
Place spoonfuls of the spinach mixture on each strip of pastry.
Fold in the sides, and then roll up.
Place the rolls on the baking sheet with the end underneath.
Brush with milk.

Bake for 25 - 30 minutes until the pastry is puffed and golden.

Towards the end of the baking time, poach the eggs until they are cooked to your liking.

Serve 2 spanakopita rolls and 1 egg per person.

Couscous with charred vegetables

Serves 4 : Very easy : Quick

Ingredients
2 aubergines, peeled & cut into wedges
4 courgettes, thickly sliced on the diagonal
16 cherry tomatoes, halved
1 red pepper, cut in squares
2 Tblsp vegetable oil
1 Tblsp chilli paste (or mild curry paste)
2 Tblsp honey

240gm couscous
3 Tblsp Colman’s classic mint sauce

Method
Combine the oil, honey and chilli paste.
Put all the prepared vegetables in a bowl.
Pour the oil mixture over the vegetables.
Turn the veg to coat with the oil mix.

Measure the couscous into a bowl.
Pour over 250ml boiling water.
Cover with a plate or cling film, and stand for 10 minutes.
Fluff up the grains with a fork and stir through the mint sauce.

Spray a ridged pan with non-stick cooking spray.
Heat the pan and tip in the vegetables.
Cook for 10 – 15 minutes, turning occasionally, until the vegetables are cooked through and slightly charred.

Serve the vegetables over the couscous.

Milanese style pasta

Serves 4 : Very easy : Quick

Ingredients
240gm penne

1 onion, chopped
1 stick celery, sliced
½ tsp crushed garlic
1 red pepper, chopped
1 x 400gm can chopped tomatoes
1 Tblsp tomato puree
1 tsp oregano
120gm button mushrooms
¼ cup white wine
Fresh parsley, chopped

Method
Cook the penne according to the instructions on the packet.
Once al dente, drain and keep warm.

Spray a large sauce pan with non-stick cooking spray.
Dry-fry the onion, celery, garlic and red pepper over a medium heat, until the onion starts to soften.
Add the mushrooms and wine and simmer for 5 minutes.
Add the tomatoes, puree and oregano.
Simmer the sauce for 20 minutes, stirring occasionally.

Serve the sauce over the pasta, garnished with parsley.

Polenta bake

Serves 4 : Very easy : Very quick

Ingredients
250gm polenta
5 cups vegetable stock

2 x 400gm cans chopped tomato & onion
2 tsp crushed garlic
300gm baby spinach, finely shredded
100gm fresh basil, finely shredded

100gm fat reduced feta cheese

Method
Spray a baking tray with non-stick cooking spray.

In a large sauce pan, bring the veg stock to the boil.
Pour in the polenta, stirring all the time.
Keep stirring until the polenta is smooth and creamy.
Cook over a low heat for about 10 minutes, stirring occasionally.
Spoon onto the baking tray and spread out evenly.
Allow to cool.
Cut the polenta into squares.

Heat the oven to 220ºC.

Spray an oven-proof dish with non-stick cooking spray.
Pour in the chopped tomatoes and stir through the garlic.
Pile the spinach over the tomato, top with the basil.
Arrange the polenta squares across the top, overlapping them slightly.

Bake for 15 minutes.
Crumble the feta cheese over the top.
Bake for another 5 - 10 minutes until the cheese starts to brown.

Serve with a mixed salad, if desired.

Veggie wok

Serves 4 : Very easy : Quick

Ingredients
300gms firm tofu, cut into sticks
1 onion, finely chopped
4 courgettes, sliced
100gm broccoli florets
150gm mushrooms, sliced
2 sticks celery, sliced
50gms radish, cut into matchsticks
1 baby cabbage, finely shredded
8 asparagus spears, chopped
1 red pepper
1 yellow pepper
200gm broad beans (tinned)

200gm brown rice

Method
Cook the rice in lightly salted boiling water until tender.
Drain and keep warm.

Spray a small frying pan with non-stick cooking spray.
Dry fry the tofu sticks over a medium heat until they are browned all over.
Keep warm.

Spray a wok with non-stick cooking spray and place over a low to medium heat.

Dry fry the onion, celery, mushrooms and broccoli for 2 – 3 minutes.
Add a ¼ cup of water, the courgettes, and asparagus.
Cover and allow to steam for another 5 minutes.
Now toss in the peppers, beans and cabbage and stir fry until the cabbage wilts.

Serve the tofu sticks stacked on top of the vegetables, with the rice underneath.

A stir-fry is a good way to use up the veg in your fridge at the end of the week. You can use almost any vegetables in a stir-fry. The ones I used are just what happened to be in the crisper.

Ratatouille pancakes

Serves 4 : Very easy : Quick

Ingredients
100gm nutty wheat flour
1 egg
350 -400 ml milk
Small pinch of salt

1 garlic clove, crushed
1 aubergine, peeled and chopped
3 courgettes, sliced
1 red pepper, chopped
100gm mushrooms, chopped
1 x 400gm tin chopped tomatoes
2 tsp cornflour

Method
Measure the flour into a bowl and add the salt.
Make a well in the centre and drop in the egg.
Add half the milk and mix to a batter.
Stir in the remaining milk.
Cover and leave to stand while you prepare the vegetables.

Spray a small (±18cm) heavy based frying pan with non-stick cooking spray and heat the pan.
Pour in enough batter to just cover the bottom of the pan.
Cook for about three minutes and then turn and cook for another two minutes.
Slide the pancake out onto a clean dish cloth and cover to keep warm.
Repeat until you have made 8 pancakes.

Put the garlic, aubergine, courgettes, red pepper and mushrooms into a sauce pan.
Add the tomatoes.
Bring to the boil, then reduce the heat and simmer for about 20 minutes.
Mix the cornflour to a paste with a little water and add to the vegetables.
Simmer for another couple of minutes to allow the sauce to thicken.

Serve two pancakes per person.
Garnish with grated cheese, if desired.

Aubergine pasta

Serves 4 : Very easy : Very quick

Ingredients
240gm pasta twirls

1 onion, sliced
1 – 2 cloves garlic, crushed
1 large aubergine, cubed
2 red peppers, sliced
1 x 400gm tin chopped tomatoes
½ tsp salt
Good grind of black pepper
1 Tblsp balsamic vinegar
4 Tblsp chopped basil
1 – 2 tsp sugar (optional)
60gm pecorino cheese, grated

Method
Cook the pasta in lightly salted water until al dente.
Drain and keep warm.

Spray a large pan with non-stick cooking spray.
Dry fry the onion and garlic until the onion starts to soften.
Add the aubergine and cook until it starts to brown and soften, stirring often.
Stir in the peppers, tomatoes, salt, pepper and vinegar.
Simmer, uncovered, for 15 minutes.
Stir through the sugar, if required.

Tip the pasta into the sauce along with the grated pecorino.
Stir well to combine.

Serve with extra grated pecorino if desired.

Vegetable combo

Serves 4 : Very easy : Quick

Ingredients
1 onion, thinly sliced
2 garlic cloves, crushed
1 Tblsp grated fresh ginger
1 red pepper, sliced
100gm green beans, sliced
100gms baby corn, quartered lengthways
150gm broccoli florets
50gm sugar snap peas, halved diagonally
1 x 300gm tin broad (fava) beans

1 Tblsp soy sauce
1 Tblsp hoisin sauce
6 spring onions, sliced

Method
Spray a wok or large frying pan with non-stick cooking spray.
Dry fry the onion, garlic and ginger until the onion starts to soften.

Add the vegetables and stir fry for 3 – 4 minutes.
Add ¼ cup of water.
Cover and cook for another 3 – 4 minutes.

Now stir in the soy and hoisin sauces and the spring onion.
Toss well to combine.

Season with freshly ground black pepper.

Serve with rice and sweet chilli sauce or mango chutney.