Baked Salmon with Fresh Herbs Serves 2 Pre heat oven to 180/350F/gas 4 200g (802 ) salmon fillets Juice of half a lemon 2 spring onions,finely sliced 2 tablespoons each of fresh dill fennel & parsley Brush 2 large pieces of kitchen foil lightly with olive oil. Place a salmon fillet on each piece of foil,skin side down. Drizzle over the lemon juice,scatter the spring onions and herbs on top then season with freshly ground pepper. Bake for about 15 mins until the fish is just cooked, and serve Serve with a mix of veg or for speed ratatouille. Lentil Dahl Serves 2 150 g red lentils half pint water 1 small onion chopped 2 cloves garlic,crushed 2 tsp marigold reduced salt vegetable bouillon powder 200g can chopped tomatoes half tsp curry powder Place the lentils in a saucepan with the water,onion,garlic and buillon powder. Bring to the boil and simmer for 10 mins before adding the tomatoes & curry powder & stirring well. Cover and leave to simmer for a further 20 mins stirring occasionally to make sure it doesn’t stick to the bottom of the pan. If it starts to get to thick,add a little water; if it seems to watery,leave uncovered. The lentils should form a porridge-like paste. Serve with a small amount of brown rice & side salad.Cod with cherry tomatoes Serves 2 2x 100g cod steaks (use another white fish such as sea bass or Pollack fillets) 1.dsp plain flour 1 tbsp olive oil 1. small onion,sliced 1 small chilli seeded and chopped 1 garlic clove,crushed 120g cherry tomatoes halved 2 spring onions chopped 2 tbsp of herb (meant to be coriander!) a pinch of salt & freshly ground black pepper Season the fish with salt and pepper, then lightly dust with flour. Heat half the oil in a largefrying pan,add the onion and fry for 5 -10 mins until golden, Pour the remaining oil into the pan. Add the fish & fry for 3 mins on each side. ‘Add the chilli garlic and chery tomatoes, spring onions & herb of your choice,season with salt & pepper. Cover & continue to cook for 5-10 mins until everything is heated through. Serve with veg of your choice. / Turkey & sesame stir fry with noodles Serves 2 150g turkey breast fillets,cut into thin strips 2 tbsp teriyaki marinade 1 tbsp clear honey 150 g medium egg noodles 1 dsp sesame oil 150g stir fry veg 1 tsp sesame seeds, lightly toasted in a dry wok or heavy based pan. Put the turkey strips into a large bow! with the teriyaki marinade & honey & stir to coat. Cover and set aside for 5 mins. Cook the noodles in a large pan of boiling water until cooked. Drain & toss in alittle oil. Heat the oil in a wok or large frying pan & add the turkey reserving the marinade. Stir fry on a high heat for 2-3 mins until cooked through & beginning to brown. Add a drop more oil if needed & then add the veg & reserved marinade. Continue to cook over a high heat, stirring until the veg have started to soften & the sauce is warmed through. Serve immediately with the noodles & scatter on the sesame seeds.4 Spiced Tikka Kebabs Serves 2 1 tsp tikka paste 70g (202) natural yogurt juice of half a lime 2 spring onions,chopped 175g skimless chicken cut into bite sized pieces. Preheat the grill.Put the tikka paste, yogurt.lime juice and spring ‘onions into a large bowl. Add the chicken and toss well. Thread the chicken onto metal skewers. Grill for 8-10 mins on each side until cooked through,turning and basting with the paste. Serve with lime wedges to squeeze over the kebabs and mixed salad. Lemon & garlic dressing Serves 2 4 tbsp extra vergin olive oil 1 tbsp lemon juice 1 tsp Dijon mustard 1 clove garlic crushed freshly ground black pepper pinch sea salt good pinch paprika good pinch curry powder good pinch of dried herbes de provence Grilled trout with lemon and almonds Serves 2 2 rainbow trout,gutted juice of one lemon sea salt freshly ground black pepper 1 tbsp oil 2 tbsp flaked almonds Season the inside of each fish with a good squeeze of lemon juice,a little salt and pepper. Rub the outside with the oil,then more lemon juice and pepper. Grill under a moderate heat for 10 mins,turning half way through then sprinkle the almonds on top and return to the oven for a further 2 mins (take care not to let the almonds burn) Serve with green veg and 3 small new potatoes.Antipasta Skewers Serves 2 10 sun-blushed tomato sections or slices marinated roast pepper 5 black olives halved 10x 1em cube square cubes feta cheese 5 marinated artichoke hearts halved Spear the skewers Chicken & bean soup Serves 4 1 tbsp olive oil onion finely chopped 1 red chilliseeded and roughly chopped 4 celery sticks 2 skinless chicken breasts,about 125 g each,cut into strips 1 litre hot chicken or veg stock 2x 400g cans canneli eans,drained and rinsed 400g can chopped tomatoes 25g flat leafed parsley Heat the oil in a large heavy based pan. Add the onions,celery & chilli & cook over a low heat for 10 mins until softened. Add the chicken & stir fry till golden. Add the stock to the pan & bring to asi Add the beans & tomatoes & simmer Serve with chopped parsley & bread or oat cakes. Tuscan bean soup Serves 2 Ready in 25 mins 1 small onion 1 tbsp olive oi 2 cloves garlic,peeled and chopped 2ssticks celery,sliced ‘1 good sized leek,cleaned and finely sliced 1 carrot,medium,chopped 1 litre well flavoured veg stock 2 bay leaves half tsp herbes provencale 400g can mixed beans, rinsed and drained 2 tbsp dried seaweed (optional) 1 tsp balsamic vinegar 1 tablespoon raw cashews,crushed Soften the onion in a thsp of olive oil in a large pan. Add the garlic,celery,leek and carrot and cook for 2 mins. Add the stock,bay leaves & herbs. Simmer for 20 mins. Add the beans & seaweed and simmer for 5 mins. Stir in the vinegar and serve,sprinkled with the cashews.Oriental chicken broth Serves 2 1 chicken breast halfa pint water 4 tsp marigold reduced salt veg bouillon powder 2 cm fresh root ginger peeled and finely sliced 2 cloves garlic,finely sliced 1 tsp mild red chilli deseeded & finely chopped half a carrot finely sliced 1 handful of beansprouts Place the chicken breast in a small pan with the water, boillon powder, ginger, garlic and chilli in a small pan. Bring to simmering point,cover and cook for 15mins. Take the chicken out & shred into strips Return the cl ‘Simmer for a further 5 mins ‘en to the pan along with the carrot & beansprouts. Salads Make as vibrant and interesting as possible. Ifyou need your salad to have starchy carbs then you could choose some cooked new potatoes,rice,gluten free pasta,quinoa (remember quinoa is a good source of amino acids),millet. Seeds ‘Why not lightly toast some seeds & add these which act as protein,essential fats & are packed full of vital minerals. —~ Don't forget beetroot & prouted seeds’ Protein choices Tins of mixed beans Egg & occasional ham-if not had eggs for breakfast Prawns Mackerel Salmon Occasional cheese Tuna Seeds Grind equal quantities of sunflower,pumpkin, sesame (tablespoon) Double linseed-put in a glass jar-keep in the fridge & add to porridge & any other appropriate meals.