ACKNOWLEDGEMENTS

I would not have completed this book without help and encouragement from my husband Roger. He not only guided me through the formatting of the book but he also produced the photographs. This often meant taking his serving into the “studio” to photograph it while the rest of us tucked in. I would like to thank my friends Beatrice, Eve and Betty who provided dishes and table linen for some of the photographs, and to Tony and Beatrice who tested some of the recipes. My sons, Russell and Martin, helped by eating anything on offer, and by taking any surplus home with them. I somehow feel that this was not the behaviour of potential food critics. I would also like to thank everyone who listened to my ideas and finally convinced me to go to print. Finally to my friend Christine, for suggesting the title….

The Real Food Planner

First published 2009 Copyright © 2009, Kathleen Barrett. All rights reserved.

To The Reader
Dear Reader, This extract from “The Real Food Planner” is offered free for you to read and to use. If you like it, and would like to buy the complete book (152 pages), please contact me at

kathleen@randkbarrett.plus.com
The book is published as an A4 paperback (297mm by 210mm) professionally printed with laminated colour covers. Having suffered for years with cookery books that refuse to stay open at the right page, I have chosen spiral binding for my book. This means it will lay flat on your kitchen worktop, always visible as you work. The paperback is priced at £14.99 plus £3.50 postage and packing to a UK address. If you would prefer a “soft” copy then you can purchase the full PDF (download) for £4.99 I hope you enjoy reading this extract and find it useful. If you have any suggestions or comments I would be pleased to hear from you. Yours sincerely

Kathleen Barrett

INTRODUCTION
When I worked full time I often discussed evening meals with my colleagues in the staff kitchen whilst waiting for the coffee to brew. The general opinion was that it was only possible to plan a family meal if you were a highly organised person. Most people felt that cooking a family meal from scratch was too time consuming and there were a variety of problems to overcome. These ranged from one member of the family being vegetarian and another on a slimming diet, to late home-comers. The only solution therefore was ready meals. Actually, cooking with fresh ingredients is not only cheaper, tastier and healthier, but it does not necessarily take more time. However, the clearing up operation after the meal can be tiresome. The answer is to plan your time, your shopping and your menus. Cooking double the quantity you need and freezing half of it means that you cook once but eat twice. It also uses less energy. Planning menus for the working week may sound like a huge chore, but with prepared food in the fridge and complete meals in the freezer there will be days when you do not cook at all. Individual frozen dishes will cater for vegetarians and the late home-comer. They can also work wonders with difficult young eaters if they see a tub labelled with their name. Always freeze surplus sauce or gravy as these can be used with grilled meat or fish. Label the container with the date and contents and keep a freezer list. (A notepad in the kitchen drawer will do). I have devised a plan for the working week divided into twelve monthly sections containing just two weekly plans for each month (endeavouring to use seasonal products). It can only serve as a guide because some recipes may not be suitable in which case substitutes will be necessary. Read the plan for the week and make a shopping list. Resist buying bargain offers that you have not planned to use as these account for one third of all food being thrown away. However, take advantage of the offers on ingredients that you know you will use and either freeze them raw or as a cooked dish. The meals are based on meat, fish, eggs, pulses, cereals and vegetables. I have tried to balance them so that vegetarians can eat part of the meal and replace the meat or fish with cheese, eggs or nuts; weight watchers can eat small portions of the richer dishes but more of the vegetables. I have included entirely vegetarian dishes in the meal plan and a section on side dishes to help you choose complementary vegetables to the main dish. The recipes that use butter, cream and wine might be considered unhealthy and extravagant; however, taken over the course of a year they fall within the category of moderation as they are offset by the cheaper, plainer recipes. The fat content can be reduced by using crèmefraiche instead of cream. A good substitute for butter is a low fat product made by Pura called Buttery light touch; it works well for frying and for mashing with potatoes. Olive spread is equally good. However the flavour of the dish will change so you will need to experiment. I have stated “or substitute” when listing the ingredients otherwise use butter. I always use “Free Range” products because I feel strongly about animal welfare, but I have not specified this in the recipes because it is a personal choice. However I would ask you to consider buying them even if they are more expensive. We are now officially an overweight nation so if we can balance the budget by spending the same amount of money but buying less we could eat superior tasting food with a clear conscience and lose weight. Buying free range eggs will not break the bank, and free range pork is certainly becoming cheaper. Look for British pork as our farmers have higher welfare standards than those of other countries. Whilst on an ethical theme I should mention that since I began writing this book our stocks of cod have dwindled so look for other firm white fish to use. Pollack has become a popular substitute but apparently not the name so it has been re-named colin. Colin and chips doesn’t quite have the same ring as cod and chips, but we do need those stocks replenished!

© 2009, Kathleen Barrett. All rights reserved.

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I am sure that most people have followed what appeared to be a cheap recipe but have been left with an expensive ingredient that will not be used again and just thrown away. One of the biggest traps is the inclusion of fresh herbs (unless you grow your own). I have therefore made notes at the start of each week to help with the shopping list so that all items are used. I have written this book as a plan for home cooked meals for cooks and non-cooks. It is not a traditional cookbook and therefore it does not contain the usual chapters on equipment, store cupboard items etc. The store cupboard, like the fridge, might contain “bargain buys” destined for the bin. The recipes do not require complicated equipment; however, some electronic scales, a mini-blender, a Pyrex measuring jug and a set of measuring spoons will be very useful. I have used the Celsius scale for oven temperatures and the metric system for weights as these are the most commonly used. Conversion charts are supplied with ovens but in my experience oven thermostats are not always accurate. I test mine with oven chips or roast potatoes; if they do not crisp up in the usual time I know that I need to set the temperature higher.

MEASUREMENTS AND WEIGHTS
Inexperienced cooks must despair at recipes that include “1 medium onion, 2 large carrots, 3 small courgettes, ½ a large turnip, 4 tomatoes, a knob of ginger, a sprig, a dash or a glug of something”. I have therefore given weights before peeling and de-seeding as this is more likely to produce consistent results. Of course, some things are not so easy to weigh and things like garlic cloves vary in size. You will learn how garlicky you like your food but remember, too much can actually destroy the flavour of the food. In all my recipes, a clove of garlic is this size:-

Fresh root ginger comes in odd shapes and sizes and you simply break off the amount you need. Although it will keep for quite a while in the fridge it is more practical to freeze it. Peel it and cut into uniform sizes then wrap each piece in clingfilm and keep them in a bag in the freezer. It grates in its frozen state. The piece shown here, when peeled and finely chopped, will be a well-packed teaspoonful.

A small chilli is hot and looks like this:-

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© 2009, Kathleen Barrett. All rights reserved.

A medium chilli is mild and looks like this.

Spring Onions. Are either fat or thin and it does not really matter which you use. The thin
ones weigh about 10g each. Unless I state otherwise the spring onions in this guide are the ordinary thin ones.

Lemons. The amount of juice contained in lemons varies. Generally you should get 3 to
4 tbsp from a lemon but it may well be half this. I therefore use tablespoons in the recipes with a guide to the amount of lemons needed.

Celery. One outside stick of celery weighs approximately 75g Herbs. If you are unfamiliar with fresh herbs the term “sprig” can be misleading. It is used
mainly for small leaved herbs like thyme, oregano and rosemary. Look at the packaged herbs sold in supermarkets. One of the sprigs (or stems) when stripped usually provides 1 tsp. Five grams of soft leaved herbs such as mint, sage and parsley when chopped equals 1 tbsp. In the recipes I list herbs by the spoonful which should be well packed. Supermarkets sell a variety of packaged herbs by weight but they are very expensive. It is much cheaper to buy them in pots from a garden centre. Plant them out in the garden or in tubs on the patio or leave them in their pots. They will survive through the winter on an inside windowsill. If there is no alternative but to buy them make the most of the expensive ones by using them up in salads or freezing them. I used to be wary of dried herbs because I considered them to have a medicinal taste but I may have been guilty of storing them for too long. However I think that the freeze dried herbs are a big improvement and I particularly like the mixtures, which are very convenient for stews and pasta sauces. They need to be used sparingly as their flavour is more intense than fresh herbs. I do not claim to be a good cook, but I am an enthusiastic and adventurous one. My family and friends always praise the curries I serve – this is simply because I enjoy preparing Asian cuisine. I spend hours roasting and grinding spices, and making pastes and masalas. Unfortunately it is not practical to include these time consuming recipes in this book; however, I have included some simple Indian-style curries that are still authentic and very flavoursome. I have included a variety of dishes and I hope that these will inspire you to create and plan tasty healthy dinners and abandon ready meals for ever.

© 2009, Kathleen Barrett. All rights reserved.

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DECEMBER
When December arrives we all start to think about Christmas dinner, and as poultry is usually served I have avoided it in this month’s menus. I have given you the choice of three nut loaves to try before Christmas dinner because not only do they cater for vegetarians but they accompany roast poultry well. There are so many versions of nut loaf that I found it difficult to decide which ones to include so I have included three. They are all quick to prepare, but option 3 takes longer to cook. I really went for loaves and included a meat one in Week 1.

Day: 1 Green pepper spaghetti: garlic bread Day: 2 Spice coated lamb: roasted vegetable couscous Day: 3 Grilled five spice salmon: mushrooms and peas Day: 4 Pork chops with sherry and almonds: mashed potatoes: sprouts Day: 5 Meat loaf: baked potatoes

Day: 1 Nut loaf: baked potatoes: green side salad Day: 2 Lamb kebabs with yoghurt: chick pea stew Day: 3 Minced beef curry: cauliflower and peas: chapatis Day: 4 Pork stroganoff: baked potatoes Day: 5 Really healthy fish and chips: spinach and cheese pie Notes ♦ You will need yoghurt for the stroganoff, lamb kebabs and the yoghurt sauce so buy a 500ml tub of Greek yoghurt. ♦ As cauliflower is expensive in December, you could use cabbage instead. ♦ Green beans are needed for Day 2 so the rest of a pack could be used Day 4. ♦ Potatoes are used often this week so you could have tagliatelle with the stroganoff but you need some ready baked for Day 5. ♦ Decide which nut loaf to cook.

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eek 1

Day 1 – Green pepper spaghetti
Total preparation and cooking time 30 min This is a very quick vegetarian pasta dish but non-veggies could fry some chopped bacon with the onion. Ingredients for 4 servings Onion Green pepper Passata Cheddar cheese Cayenne pepper Olive spread Dried spaghetti 300g 300g 600g 200g ½ tsp (or ¼ tsp crushed dried chillis) 3 tbsp 400g

Bring a pan of water to the boil to cook the spaghetti. Heat the olive spread and fry the onion for 5 min then add the peppers and continue frying until they are soft. Add the passata and cayenne pepper and simmer for 5 min. Cook and drain the spaghetti pour the sauce over and whilst on a low heat add the cheese and stir until it melts. Serve with garlic bread if required Notes ♦ The lamb for Day 2 is quick to prepare but as it needs 30 min marinating time it is easier to prepare it and leave in the fridge overnight.

Day 2 -Spice coated lamb
Preparation time 10 min Marinating Time 30 min Cooking time 1 hr This is a delicately spiced dish and the vegetable couscous complements it well. Ingredients for 6 servings

Fillet of lamb, cut into bite sized chunks Dry white wine Olive oil Garlic, crushed Cumin seeds Saffron threads Black pepper Salt Spanish paprika Crushed dried chilli

1kg 150ml 3 tbsp 4 cloves ¾ tsp ¼ tsp ¼ tsp ¼ tsp 1 tbsp ¼ tsp (optional)

Put the lamb in a large bowl. Pound together the garlic, all the spices, salt and pepper and stir into the lamb, coating each piece well. Leave to marinate. © 2009, Kathleen Barrett. All rights reserved. 119

Heat the oil in a pan and brown the lamb. Stir in the wine heat to simmering point then cover the pan and simmer until the lamb is tender (45 min to 1 hr). Notes ♦ Saffron has a distinct flavour and is expensive. Turmeric mixed with ground coriander is an acceptable substitute. Vegetable couscous Preparation time 10 min Cooking time 30 min Ingredients for 6 servings

Aubergine, thickly sliced Yellow or green peppers, roughly chopped Red onion, sliced Baby plum tomatoes Garlic, crushed Olive oil Salt & black pepper Couscous Chopped tomatoes Harissa paste Coriander, roughly chopped Water

500g 500g 250g 175g 3 cloves 6 tbsp To taste 250g 400g can 2 tbsp 2 tbsp 125ml

Pre-heat the oven to 200°C Put the vegetables in a large roasting tray, coat with 4 tbsp of the olive oil, crushed garlic and a sprinkling of salt and pepper. Toss to coat evenly, and roast for 30 min. Ten minutes before the vegetables are cooked put the couscous and water into another roasting dish. Leave to soak for 5 min then stir in the canned tomatoes and harissa paste and drizzle with the remaining 2 tbsp of olive oil. Cook in the oven for 5 min until it has warmed through then stir in the vegetables and chopped coriander. Notes ♦ This dish will successfully re-heat in a microwave the following day. ♦ If you are pressed for time, have the couscous dish with grilled lamb chops.

Day 3 - Grilled five-spice salmon
Total preparation and cooking time 30 min Ingredients for 4 servings Salmon fillets Five spice powder Soy sauce Salt & black Pepper 4 (150g each) 2 tsp 4 tsp To taste

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Pat the salmon dry with kitchen paper and rub the five spice powder all over it on both sides. Sprinkle over some salt and pepper and place them, skin side up, on the grill pan. Pre-heat the grill to medium heat. Brush the fillets with soy sauce and grill them for 4 min. Turn fillets over, brush again with soy sauce and continue to cook until they turn a nice salmon pink but still moist. (About another 4 min) After placing the salmon under the grill, start cooking the mushroom dish. Mushrooms and peas Ingredients for 4 servings Frozen peas Mushrooms Spring onions, sliced Cooking oil Soy sauce Sugar Chicken stock Cornflour 225g 225g 2 4 tbsp 1 tbsp 1 tsp 120ml 1 tsp

Heat the oil, add the mushrooms and stir-fry for 3 min. Add the peas and stir-fry for 3 min. Add the remaining ingredients and stir-fry for 2 min. Notes ♦ As the cooking time for the salmon and the vegetables is the same (8 to 10 min) it is easier to start by cooking the rice. Cook enough for Day 5 (freeze it) and put the required amount for this evening in a bowl ready to microwave then prepare all the ingredients for the other dishes.

Day 4 - Pork chops with sherry and almonds
Total preparation and cooking time 30 min Serve with mashed potatoes and sprouts. The chops take no more than 15 min to grill so the timing of everything is easy. You could serve some grilled tomatoes also to add some colour. Ingredients for 4 servings Pork Chops Garlic, crushed Fennel seeds, crushed Olive oil Unsalted butter Flaked almonds Dry sherry 4 2 cloves 1 tsp 1 tbsp 35g 100g 150ml

Melt the butter in a small pan and cook the almonds until they change to a straw colour. Pour in the sherry and bring to the boil then turn to a very low simmer and leave until needed. Trim excess fat from the chops; rub crushed garlic and fennel seeds into both sides and brush all over the top side with olive oil and place ready on grill pan. Preheat the grill and cook the chops for 6 min turn them over, brush with olive oil and continue cooking until the juices run clear when pierced with a skewer. Serve with the sherried almonds on top.

© 2009, Kathleen Barrett. All rights reserved.

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Day 5 - Meat loaf
Preparation time 20 min Cooking time 1¾ hr

This is a good one to prepare before setting off on the Christmas shopping. A blender is useful for the breadcrumbs and onion, otherwise use a grater. Ingredients for a giant meat loaf Lean minced beef Fresh white breadcrumbs Onion, grated Egg, lightly beaten Oxo cube Worcester sauce Garlic salt Black pepper Dried mixed herbs Cheddar cheese 1kg 100g 300g 2 2 dissolved in 150ml water 2 tsp 1 tsp (or 2 cloves of garlic crushed with 1 tsp salt) ½ tsp 1 tsp 150g cut into 32 cubes

Mix all the ingredients (except the cheese) in a large mixing bowl. Put one third of the mixture in a non-stick loaf tin then place half the cubes of cheese evenly over the surface. Cover with more mixture poke in the rest of the cheese cubes and cover with the rest of the mixture. Bake in a preheated oven 150°C for 1¾ hr Serve with baked potatoes, peas or baked beans Notes ♦ When the meat loaf is cooked, some liquid will appear around the sides; this is good poured over the potatoes.

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♦ Some supermarkets sell minced meat in 400g packs. If you only have 800g to use there is no need to change the quantities of the other ingredients except the Oxo stock, use 125ml.

Week 2

Day 1 – Nut loaf
Preparation time 10min Cooking time 40min It is worth trying all three options sometime before Christmas. The yoghurt sauce is suitable for all versions. Option 1 – Mixed nut loaf Ingredients for 4 servings

Brazil nuts, finely chopped Cashew nuts, finely chopped Walnuts, finely chopped Fine oatmeal Eggs Mixed dried herbs Salt & pepper Canned tomatoes Onion, finely chopped

120g 60g 60g 2tbsp 2 1tsp To taste 175g 100g

Fry the onion in olive oil until it changes colour. Mix all the ingredients together and pack into a greased loaf tin. Brush the top with a little olive oil and bake for 40mins at 160°C Notes ♦ Weigh 175gms of drained tinned tomatoes. Do not use the juice otherwise it will be too wet. Option 2 - Chestnut loaf Preparation time 10min Cooking time 35min Ingredients for 4 servings Prepared whole chestnuts Carrots, grated Eggs, lightly beaten Sage & onion stuffing mix Boiling water Black pepper 1 x 200g jar/pkt 150g 2 1 x 185g pkt 200ml to taste

Roughly chop the chestnuts. Empty the sage and onion stuffing mix into a bowl and pour over the boiling water. Allow to stand for 5 min, add all the other ingredients and thoroughly mix. Put into a greased loaf tin and bake for 35min in a preheated oven 200°C.

© 2009, Kathleen Barrett. All rights reserved.

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Option 3 - Walnut and lentil loaf Preparation time 15min Cooking time 45 min for the lentils plus 45min in the oven I think that this is the best one but of course it takes longer. Ingredients for 6 servings Sunflower oil Onion, chopped Garlic, crushed Celery, sliced Whole green lentils Vegetable stock Walnuts, ground Whole-wheat breadcrumbs Parsley, chopped Dark soy sauce Egg Black pepper Salt 2 tbsp 200g 1 clove 125g 200g 450ml 125g 50g 2 tbsp + some sprigs for garnish 1 tbsp 1 ½ tsp ¼ tsp

Heat the oil in a pan and fry the onion until soft, add the garlic, celery, lentils and stock and bring to the boil. Cover the pan and simmer until the lentils are soft (45 min). Take the pan of the heat. Mix the rest of the ingredients, add to the pan and mix thoroughly. Put the mixture into a greased loaf tin and bake in a preheated oven (190°C) for 45 min. Leave in the tin for 3 min then turn out onto a serving plate. Serve with …. Spiced yoghurt sauce Preparation 2 or 3 min Ingredients for 6 servings Natural yoghurt Tomato puree Ground cumin Ground coriander Clear honey 150g 1 tsp 1 tsp ½ tsp 1 tsp

Mix all the ingredients in a small bowl. Serve with baked potatoes and a green salad. Notes ♦ Although the loaves are served in slices it is not a disaster if they stick to the tin and refuse to turn out. They still taste good spooned out.

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© 2009, Kathleen Barrett. All rights reserved.

Day 2 - Lamb kebabs with yoghurt; chickpea stew
The lamb needs to marinate for 2 hr so it is best to prepare it in the morning. The chickpea stew is easy and suitable for vegetarians. Lamb kebabs Preparation time 10 min Cooking time 15 min Ingredients for 6 servings Lamb fillet Onion Olive oil Salt Pitta bread 900g 150g 2 tbsp ¾ tsp 12

Chop the onion and blend with the salt and oil. Cut the lamb into neat cubes and put into a bowl; stir in the blended onion mix well cover the bowl and store in the fridge. Heat the grill. Shake off surplus marinade from the lamb leaving a thin coating. Put the lamb cubes on skewers and grill on a very high heat for about 10 to 15 min turning all the time to ensure even cooking. Notes ♦ The Braun mini blender is perfect for this type of marinade. If you do not have a blender the onion must be grated and mixed with the oil and salt. (The salt helps to extract the juice from the onion.) Chickpea stew Total preparation and cooking time 1 hr Ingredients for 6 to 8 servings

Chickpeas, drained Chopped tomatoes Green beans, trimmed Potatoes, cut to bite-size Onions, finely chopped Garlic, finely chopped Ground coriander Cayenne pepper Black mustard seeds Garam masala Sun-dried tomato paste Oliver oil Hot vegetable stock Salt Black pepper

2 x 400g cans 400g can 250g 300g 350g 2 cloves 1 tbsp 1 tsp 1tsp 2 tsp 2 tbsp 2 tbsp 1 litre ½ tsp ½ tsp

Heat the oil in a large pan and fry the onions until they turn golden, add the garlic, coriander, cayenne, mustard seeds and tomato paste and cook for 2 min, stirring. Add the potatoes, tomatoes, stock, salt and pepper. Cover and bring to the boil, then simmer for 20 min (or until © 2009, Kathleen Barrett. All rights reserved. 125

the potatoes are soft). Add the green beans bring back to the boil then add the chickpeas and cook for 10 min finally stir in the garam masala. To serve, warm the pitta bread, open it up, put in some yoghurt and top with lamb. Vegetarians can dunk their pitta bread in the stew. Notes ♦ I successfully heat pitta bread in the toaster, but follow the instructions on the packet. ♦ This is the Turkish way of eating lamb

Day 3 – Minced beef curry: cauliflower and peas
Total preparation and cooking time 1 hr This is really a spiced up version of the dreaded mince, potatoes and vegetables served up for school dinners. However it is cheap, you can use whatever spices you like and you can make it look like a real curry by serving naan and Indian pickles. Minced beef curry Ingredients for 4 - 6 servings Minced beef Onion, chopped Chopped tomatoes Sunflower oil Cumin seeds Cloves Cardamom pods Black peppercorns Cinnamon stick Ground coriander Ground cumin Crushed dried chilli Potatoes Ginger root, finely chopped Turmeric Garlic, crushed Salt 500g 300g 400g can 3 tbsp 1 tsp 4 4 6 25mm/1in 2 tsp 2 tsp ¼ tsp (or ½ tsp chilli powder) 500g 2 tsp 1 tsp 2 cloves ½ tsp

Cut the potatoes to about the size of a normal roast potato and boil in their skins until they are tender but not falling apart. Whilst still hot chop them into bite-sized chunks put them in a bowl and mix with the ginger, turmeric, garlic and salt. Mix the meat with the ground coriander, cumin, chilli and set aside. Heat the oil in a large pan and fry the onion with the cumin seeds, cloves, cardamom pods, peppercorns, and cinnamon stick on a high heat until they start to brown. Add the meat and stir well breaking up lumps. When the meat has browned push the mixture up against one side of the pan. Oil and any fat from the meat will run down to the empty side of the pan stir in the potatoes and their mixture. They need to be coated well so if the pan is too dry add 1tbsp of oil. Finally add the can of tomatoes and mix everything together. Cover the pan and simmer for 25 to 30 min.

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Notes ♦ The total cooking time of the whole dish will depend on the potatoes. I like to cook mine for about 10 min so that the skins stay on but you need to ensure that they are cooked right through before serving. ♦ This dish freezes well. Cauliflower and peas Preparation time 5 min Cooking time 15 min Ingredients for 4-6 servings Cauliflower florets Frozen peas Sunflower Oil Mustard seeds Cumin seeds Turmeric Salt Crushed dried chillis Ground coriander Garam masala 450g (a medium sized cauliflower) 225g 6 tbsp 1 tsp 2 tsp 1½ tsp 1 tsp ¼ tsp or 1½ tsp Cayenne 1½ tsp To garnish (optional)

Heat the oil in a large pan and fry the mustard and cumin seeds until they pop. Add the cauliflower, salt and turmeric and stir to coat the florets thoroughly. Add the peas, crushed chilli (or cayenne) and coriander and stir again to coat evenly. Cover the pan and cook until the cauliflower is tender. Garnish with garam masala (optional). Notes ♦ Use the same method for cabbage. (450g) ♦ This dish does not freeze well so only cook the quantity that you need

Day 4 - Pork stroganoff
Total preparation and cooking time 25 min (1 hr to bake potatoes) Ingredients for 4 servings Pork fillet cut into thin strips Onion, thinly sliced Button mushrooms, sliced Greek yoghurt Chicken stock Plain flour Tomato puree Dijon mustard Salt Black pepper Sunflower oil 500g 300g 175g 100g 300ml 2 tbsp 1 tbsp 1 tsp ¼ tsp ¼ tsp 2 tbsp

Start cooking enough baked potatoes to accompany this dish and to make tomorrow’s chips.

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Heat the oil in a large pan and fry the onion until it starts to brown. Add the pork and stir-fry until it is brown all over then add the mushrooms and cook for a further 2 min, stirring. Sprinkle the flour over all the ingredients in the pan. Gradually stir in the stock, stirring all the time and bring to the boil. Reduce the heat and simmer for 2 min then stir in the tomato paste, mustard and pepper. Heat the mixture through, then remove from the heat and stir in the yoghurt. Serve with a green vegetable.

Day 5 - Really healthy fish and chips: spinach and cheese pie
Preparation time 5 min Cooking time 40 min

This is a version of fish and chips cooked in the oven. Allow 200g of firm white fish per serving and 300 to 400g of baked potato for the chips. Slice the potato into four neat slices and put them on a roasting tray; spread with olive oil and sprinkle with salt and black pepper. Coat the fish with olive oil and blackened spices (see “Side Dishes”) or dried herbs with salt and pepper and put in a separate dish. Prepare the pie. Spinach and cheese pie Ingredients for 4 servings Frozen spinach cottage cheese with onions and chives cheddar cheese, grated Eggs, lightly beaten Milk Butter (or substitute) Flour salt and pepper 150g 200g 75g 3 2 tbsp 2 tbsp 1 heaped tbsp ¼ tsp of each

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Thaw the spinach in the microwave for 2 min and drain in a colander squashing down to remove water. Mix all the ingredients together and put in a greased baking dish. The potatoes take about 40 min: the pie about 30 and the fish about 20 min. Put the potatoes and the pie in the oven, pre-heated to 190°C, at the same time and the fish ten minutes later. When the pie and the fish are cooked remove them from the oven. Increase the oven temperature to 210°C to finish the potatoes. Notes ♦ Have hot plates ready so that the fish and the pie can be served whilst the potatoes are crisping up in the oven. ♦ The cheese pie is also good eaten cold. ♦ If you do not need the pie, serve with tomatoes and peas.

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INDEX
Avocados
Guacamole, 136 Grilled chicken with honey and lemon, 58 Marinated chicken and mushrooms, 30 Pan-fried chicken stuffed with ham and cheese, 63 Sage chicken, 54 Soy marinated chicken, 95

Beans
Bean and red pepper salad, 68 Chilli con carne, 112 Kidney beans, 80 Mixed bean salad, 29 Nutty beans, 137

Chinese style
Beef with broccoli, 71 Carrots and peppers, 61 Celery and mushrooms, 72 Chicken and chestnuts, 106 Chicken with walnuts, 109 Crab with bean sprouts and bamboo shoots, 60 Haddock with pak choi, 21 Mushrooms and mangetout, 109 Prawns and bamboo shoots, 42

Beef
Baked beef and marrow, 88 Baked beef with yoghurt, 116 Beef fajitas, 41 Beef stew with bacon dumplings, 104 Beef stroganoff, 17 Beef with broccoli, 71 Braised soy beef, 67 Chilli con carne, 112 Cottage pie, 47 Goulash, 11 Meat loaf, 122 Minced beef curry, 126 Smoky beef casserole, 31

Chips
Really healthy fish and chips, 128

Cod
Coconut and coriander cod, 81 Cod in coriander sauce, 62 Cod with chorizo and bacon bits, 37 Cod with mushrooms, 46 Roasted cod steaks, 109

Beetroot
Russian salad, 138

Cabbage
Cabbage and carrot stir fry, 133 Cabbage with onions and bacon, 133 Coleslaw, 136

Corn
Corn fritters, 83

Carrots
Roast carrots and parsnips, 134

Couscous
Couscous with herbs and tomatoes, 77 Vegetable couscous, 120

Celery
Braised celery, 135

Cucumber
Cucumber and pepper salad, 59

Cheese
Spinach and cheese pie, 128

Duck
Duck with spring greens, noodles and bean sprouts, 49

Chick peas
Chick pea stew, 125 Spiced chick peas with aubergines and tomatoes, 38

Eggs
Colourful eggs with oven chips, 10 Eggs and bacon with potatoes, 96 Eggs and chorizo, 80 Scrambled eggs with spicy sausage, 79 Tortilla with red pepper, 52

Chicken
Baked spicy chicken and chips, 100 Cheddar baked chicken, 111 Chicken and chestnuts, 106 Chicken and tomatoes, 18 Chicken bhoona, 23 Chicken breasts with lemon and Serrano ham, 66 Chicken in a mushroom and tarragon sauce, 42 Chicken paprika, 114 Chicken piri piri, 48 Chicken rice with sage, 91 Chicken with capers and anchovies, 83 Chicken with onions, 73 Chicken with tarragon and fennel, 77 Chicken with walnuts, 109 Fried chicken, 26

Fennel
Braised fennel, 135

Fish
Baked fish in breadcrumbs, 60 Fish in a spicy sauce, 78 Fish rice and spinach casserole, 107 Microwaved, 145 Really healthy fish and chips, 128 Smoky fish pie, 51

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147

Gammon
Cold gammon; baked potatoes, 23 Gammon joint, baked potatoes, lentils, 20 Gammon steaks in cider and crèmefraiche, 74 Grilled gammon steaks, 103

Green Thai paste
Green Thai paste, 142

Haddock
Haddock with pak choi, 21

Indian style
Baked beef with yoghurt, 116 Chicken and tomatoes, 18 Chicken bhoona, 23 Frozen vegetable curry, 24 Mincemeat curry, 126 Prawn curry, 89 Yellow split peas (chana dal), 19

Pasta with chickpeas, 115 Pasta with salmon, 29 Pasta with salmon and artichokes, 5 Penne and tuna in a mushroom sauce, 111 Penne with bacon, sausage and mushrooms, 12 Ribbon pasta with courgettes and capers, 49 Seafood pasta, 97 Spaghetti carbonara, 63 Spaghetti with clams, 104 Tagliatelle with smoked trout and walnuts, 102 Walnut mushroom and cheese pasta, 72

Peas
Pea soup, 69 Yellow split peas, 18

Peppers
Bean and red pepper salad, 68 Cucumber and pepper salad, 59 Peppers, 145 Roasted peppers, 137 Stuffed peppers, 56

Lamb
Arabian lamb, 30 Baked lamb with capers, 82 Lamb and walnut tagine, 5 Lamb chops braised lettuce and peas, 58 Lamb kebabs with yoghurt, 125 Lamb sandwiches and pea soup, 69 Lamb with green beans and kidney beans, 43 Lamb with herbs and greens, 79 Moroccan style lamb steaks with mushrooms, 95 Moussaka, 34 Spice coated lamb, 119

Pork
Flamed pork fillet with apricots, 14 Honey-glazed pork chops, 50 Pork and basil meat loaf, 93 Pork and mixed vegetables with rice, 16 Pork chops with sherry and almonds, 121 Pork papers, 90 Pork parcels, 102 Pork with artichokes, beans and olives, 113 Pork with mushrooms, 32 Pork with spinach and carrots, 7 Spiced pork chops, 61 Spicy pork kebabs, 86

Lentils
Lentils, 21 Whole green lentils with spinach and ginger, 117

Marinades
Barbecue marinade, 75

Potatoes
Baked potatoes, 131 Dauphinois, 131 Mash with leeks, 130 Potato salad, 131

Mexican style
Mexican style lasagne, 28 Prawns in a Mexican sauce, 68

Moussaka
Lamb, 34

Prawns
Prawn and vegetable stir-fry with noodles, 13 Prawn curry, 89 Prawns and bamboo shoots, 42 Prawns in a Mexican sauce, 68 Prawns in Thai sauce, 113 Prawns with mushroom salad, 56

Mushrooms
Garlic mushrooms, 66 Mushroom and sweet corn salsa, 137 Mushroom salad, 56 Stuffed mushrooms, 144

Nuts
Chestnut loaf, 123 Nut loaf, 123 Walnut and lentil loaf, 124

Rice
Chicken rice with sage, 91 Fried rice and peas, 7 Fried rice with turkey, bacon and prawns, 40

Pasta
Convenience spag. bol, 18 Green pepper spaghetti, 119 Lasagne, 91 Pasta salad, 50 148

© 2009, Kathleen Barrett. All rights reserved.

Salad dressings
Basic vinaigrette dressing, 141 Roquefort cheese dressing, 141 Vinaigrette dressing with anchovy, 141

Tuna casserole, 99 Tuna with celeriac and carrots, 16

Turkey
Fried rice with turkey, bacon and prawns, 40 Turkey steaks (escalopes) with hazelnut sauce, 37

Salads
Coleslaw, 136 Cucumber and pepper salad, 59 Mixed bean salad, 29 Mushroom salad, 56 Russian salad, 138

Vegetables
Aubergines, 134 Baked mixed vegetables, 85 Braised celery, 135 Braised fennel, 135 Braised lettuce and peas, 58 Broccoli and carrots, 134 Cabbage, 133 Cabbage and carrot stir fry, 133 Carrots and peppers, 61 Cauliflower and peas, 127 Celery and mushrooms, 71 Chinese leaves, 132 Colcannon, 103 Frozen vegetable curry, 24 Garlic mushrooms, 66 Green pepper spaghetti, 119 Greens, 132 Lettuce, 132 Mushrooms and mangetout, 109 Mushrooms and peas, 121 Pak choi, 132 Peppers, 145 Ratatouille, 75 Roast carrots and parsnips, 134 Roasted vegetables, 26 Spinach, 134 Spinach and cheese pie, 128 Spinach and potato pie, 59 Tomatoes, 144 Vegetable couscous, 120 Whole green lentils with spinach and ginger, 117

Salmon
Grilled five-spice salmon, 120 Pasta with salmon, 29 Pasta with salmon and artichokes, 5 Salmon fillets baked in mustard, 7 Salmon with a spicy yoghurt crust, 33 Salmon with coriander and ginger, 44

Salsas
Herb salsa, 50 Mushroom and sweet corn salsa, 137 Salsa verde, 142 Tomato salsa, 141

Sandwich fillings
Sandwich fillings, 145

Sauces
Sauce gribiche, 142 Spiced yoghurt sauce, 124 Tomato and mushroom sauce, 94

Sausages
Mixed grill, 83 Sausage pie (or stew), 9 Sausages and onions, 27

Spice mixtures
Blackened spice mixture, 143 Green Thai paste, 142

Trout
Fried trout; garlic mushrooms, 66

Tuna
Penne and tuna in a mushroom sauce, 111 Tuna (or meat) steaks, 38

© 2009, Kathleen Barrett. All rights reserved.

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