Seven Meals

from around the world

Robin Van Creveld
Community Chef
Seven Meals...
from around the world

Robin Van Creveld

Community Chef

© 2007
 Introduction
My family has always been passionate
about good food. I grew up with my
mum’s fantastic home cooking and the daily
rhythm of shared family meals. She tought me to
make the basics but my passion for cookery
developed when I started to feed others. Being
able to cook is not just about the food you
make. It’s about the creative process, the way
you feel when you make something yourself and
the joy of sharing food with others.

Over the past five years my work has focussed

on encouraging people to cook healthy, fresh Robin Van Creveld
food and campaigning for a sustainable, ethical Community Chef
food system for us all. This has involved
countless cookery demonstrations, workshops
and cookery courses for people of different ages
and abilities, from all walks of life. These recipes
have emerged from this work. The dishes are
influenced by some of the countries I have spent
time in and are designed to make use of
seasonal ingredients, which can be locally
sourced. These recipes are not definitive, they
are guides, which are intended to inspire and
motivate people to cook fresh food. Use the
recipes to make entire meals or mix and match.
Elaborate, improvise and generally make the
dishes your own.

Enjoy these recipes, have fun and

happy cooking.

2
 Index
Meal 1: Britain Meal 5: Mediterranea
Watercress, russet and walnut salad . . . . . . .
Gazpacho . . . . . . . . . . . . . . . . . . . . . . . . . . . . .
Grilled red gurnard with lemon drizzle . . . . .
Stuffed peppers . . . . . . . . . . . . . . . . . . . . . . . .
Super mash . . . . . . . . . . . . . . . . . . . . . . . . . . . .
Roasted trout with spinach and almonds . . .
Lemon and chilli seared broccoli . . . . . . . . . .
Genoese pesto . . . . . . . . . . . . . . . . . . . . . . . . .
Blinis with caramelised apples . . . . . . . . . . . .
Roasted figs with cheese . . . . . . . . . . . . . . . . .

Meal 2: India
Meal 6: Americas
Tandoori salmon . . . . . . . . . . . . . . . . . . . . . . .
BBQ Chicken . . . . . . . . . . . . . . . . . . . . . . . . . . .
Red lentil dal . . . . . . . . . . . . . . . . . . . . . . . . . .
Hedgehog potatoes . . . . . . . . . . . . . . . . . . . . .
Punjabi sabzi . . . . . . . . . . . . . . . . . . . . . . . . . .
Guacamole . . . . . . . . . . . . . . . . . . . . . . . . . . . .
Rice . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .
Red bean mole . . . . . . . . . . . . . . . . . . . . . . . . .
Nan bread . . . . . . . . . . . . . . . . . . . . . . . . . . . . .
Pumpkin pie . . . . . . . . . . . . . . . . . . . . . . . . . . .
Raita . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .
Tomato and coriander salad . . . . . . . . . . . . . . . . . .

Meal 7: Oceania
Meal 3: North Africa and the Middle Roast carrot, orange and lemon myrtle soup
East Stir-fried silver beet . . . . . . . . . . . . . . . . . . . . .
Tabbouleh . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 5-Spice tuna . . . . . . . . . . . . . . . . . . . . . . . . . . .
Humus . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Honey glazed sweet potato . . . . . . . . . . . . . .
Roasted tomatoes, olives and cheese . . . . . . .
Chicken, apricots and vegetable kebabs . . . .
Pita breads . . . . . . . . . . . . . . . . . . . . . . . . . . . .
Stewed apricots with almonds . . . . . . . . . . . .

Meal 4: South East Asia

Green curry soup . . . . . . . . . . . . . . . . . . . . . . .
Chilli tofu with stir-fried French beans . . . . .
Spicy noodles . . . . . . . . . . . . . . . . . . . . . . . . . .
Smoked mackerel fishcakes . . . . . . . . . . . . . . .
Coconut bananas . . . . . . . . . . . . . . . . . . . . . . .

3
Britain
Britain meal 1
Watercress, russet and walnut
salad with vinaigrette
Grilled red gurnard with lemon
pepper drizzle

Russet apples, with their distinctive skin,
dry texture and sharp flavour are one of
my favourite late autumn apples.
Watercress is nutritionally rich in vitamins
and minerals, especially vitamin c, beta-
carotene, calcium, iron and zinc. The
walnuts are a good source of protein and
Omega 3 fatty acids.
Ingredients:
150g watercress
2 ripe russet apples (any crisp apple can be
used if russets are unavailable)
100g walnuts
1/2 cup vinaigrette
Vinaigrette
Red Gurnard is a prehistoric looking,
brightly coloured fish with firm white flesh
and a fantastic flavour. Some people call it
the chicken of the sea. It is very cheap in
season, May to December, and is easy to
prepare and cook. You may need to go to a
traditional fishmonger to source it, as
supermarkets very rarely sell it. If you can’t
get gurnard, use fresh haddock instead.
Serves 4
Ingredients:
4 gurnard fillets of about 150g each (buy
the whole fish and ask the fishmonger to
fillet it for you)
Juice and zest of one lemon
1/2 tsp ground black pepper

Mix together: 2 tbsp olive oil

6 tbsp olive oil a pinch of salt
2 tbsp cider vinegar
2 tbsp chopped parsley (optional) Method:
1tsp sugar or honey • Pre-heat the grill to a high temperature
1tsp mustard • Mix the oil, lemon juice, zest and pepper
and put to one side
Method: • Wash the fish under cold water and pat
• Wash and dry the watercress and discard dry with paper towels
the woody part of the stems • Rub the fish with a little olive oil and a
pinch of salt
• Halve, core and slice the apples
• Oil a baking tray and lay the fish skin side
• Arrange the watercress and sliced apples
down. Place under the grill for about 5
on a plate, top with walnuts and pour
minutes or until the flesh has gone white
over the dressing
and starts to flake
• Turn the fish and grill the skin side for
about a minute
• Transfer the fish to plates and drizzle with
lemon pepper dressing

4
Uncle Gordon’s Super Mash
Serves 6
Ingredients:
500g white potatoes
250g carrots
250g swede
250g celeriac
50 grated strong cheddar cheese
6 tbsp milk
2 tbsp olive oil
1 tbsp whole grain mustard
Salt and pepper

Method:
• Peal, prepare and chop all the
vegetables into conker sized chunks
• Bring a large pot of water to the boil
and add the potatoes Lemon and chilli
• Cook for five minutes and add the rest
of the vegetables seared broccoli
• Cook until tender, 10 minutes or so
• Drain the water; add the rest of the Ingredients:
ingredients and mash 500g broccoli, broken into small florets
• Season to taste 2tbsp olive oil or sunflower oil
Juice of 1/2 lemon
1 mild red chilli, deseeded and chopped
Salt and pepper

Method:
• Heat a frying pan or wok over a medium-
high heat and add the oil
• When the oil is hot, add the broccoli and
stir-fry for 2 minutes, before adding a
couple of tablespoons of water. This helps
to steam cook the broccoli
• When the water has evaporated add the
chilli and fry for a minute longer
• Lastly add lemon juice and seasoning, turn
the heat up to full and cook until the
lemon has seared around the broccoli,
which should be firm and bright green

5
Blinis with caramelised apples
Blinis are an Eastern European crumpet or
drop scone. They are traditionally made
from the locally available flour, which
may be milled from wheat, rye,
buckwheat or barley. You can use yeast,
live yoghurt or baking powder to leaven
blinis. I tend to use baking powder
because it is the quickest.
To make 16-18 blinis
Ingredients:
2 cups light brown self-raising flour or
buckwheat flour (gluten free)
1 tsp baking powder or 2 tsp if using
buckwheat
2 teaspoons sugar or 1 tbsp honey or
blackstrap molasses
2/3 cup of milk
2 eggs, lightly beaten
sunflower oil
Method:
• Sift flour, baking powder and sugar into
bowl (discard the husks)
• In a separate bowl, beat the milk and
eggs and then gradually stir in the flour
and sugar to make a smooth batter with
the consistency of double cream. If the
batter feels too thick add some more
milk, likewise if it seems too wet add
more flour
• Allow mixture to stand for
approximately 5 minutes before using
• Coat a non-stick pan with sunflower oil.
Pour 2 tbsp of mixture per blini into the
heated pan. Cook over a medium heat.
When bubbles appear, turn the blini.
Cook until golden. Remove from pan
and keep warm. Repeat with remaining
mixture
6
• Serve plain or dusted with cinnamon
powder or icing sugar, or spoon on a
large tablespoon of caramelised apples
and enjoy
Note:
If you want to make yeasted blinis, leave
out the baking powder and add 1 tsp of
easy yeast or 20g of fresh yeast to the milk
and eggs and allow the batter to rise for
45-60 minutes
You can make this batter in advance and
keep it refrigerated. Cooked blinis can
also be frozen and used as and when you
need them
Caramelised Apples
Ingredients:
4 dessert apples, cored, pealed and
chopped into bite size pieces
4 tbsp apple juice
1 tbsp butter or sunflower oil
2 tsp brown sugar
1 tsp cinnamon
1tsp nutmeg
Method:
• Heat a large pan on a medium heat and
melt the butter or heat the oil
• Add apples, sugar and spices and cook
for 2 minutes, stirring constantly
• Add the apple juice and turn up the
heat
• Cook for a further 3 minutes or until the
liquid has evaporated and the apples
soften and start to caramelise
Indian
Indian meal 2
I learnt to cook tandoori style in the
Himalayas, where local people use a
wood fired tandoori oven for both
heating and cooking. It is the yoghurt
marinade and the wood smoke that give
tandoori food its distinctive taste. Salmon
is not a traditionally used fish in India,
but I use it because it is easy to get and is
a good source of omega 3 essential fatty
acids, which have been proved to help
reduce our risk of coronary heart disease.
I try to use organic or wild salmon as the
farmed salmon often contains artificial
colouring and preservatives. • Combine the yoghurt with the coriander,
lemon juice, garlic, ginger, cumin, paprika,
Tandoori salmon turmeric, salt and pepper and whisk all
these ingredients together. You could also
Serves 4 use 2 tbsp of a ready-made Tandoori
Ingredients masala paste
• Place the fish in a shallow baking tray and
4 thick salmon filets (about 125g each)
pour over the masala yoghurt
100ml plain low fat yoghurt
• Cover and marinate in the refrigerator for
1 tbsp fresh coriander (chopped)
20 minutes or longer
1 tbsp lemon juice
• Preheat the oven to 220c or 430f
1 garlic clove, minced
• Place the salmon into the hottest part of
1 tbsp root ginger, minced
the oven for 5 minutes
1 tsp ground cumin
• Take the tray out of the oven and carefully
1 tsp paprika
1/2 tsp turmeric turn the fish over. Baste with the
remaining marinade and cook for another
pinch of salt and pepper
5 minutes. Thicker salmon fillets take a bit
lemon wedges for serving
longer to cook
• The salmon should flake easily with a fork
Method:
and start to blacken at the edges
• Using a very sharp knife, remove the • Serve hot or cold with fresh lemon wedges
skin from the fish fillets
• Wash the fish under cold water and pat
dry with kitchen paper
7
Red lentil dal
Dal is the staple food of India. It is
nutritionally well balanced and easy to
digest. It is the perfect accompaniment to
rice and makes great baby food. It freezes
well and this recipe makes enough for 4-6
people. Add chilli for a more authentic
taste and leave out the fried spices and salt
if you want to feed the dal to your baby.
Ingredients:
250g red lentils, washed and sieved
1 medium onion, chopped
1 large clove of garlic, chopped
1 tbsp grated root ginger
1 cinnamon stick
1 tsp turmeric
2 tsp cumin seeds
2 tsp coriander seeds
2 tsp mustard seeds
2 tbsp olive or sunflower oil
Fresh coriander, optional
Method:
• Heat 1tbsp of oil in a saucepan and fry
the onions for 5 minutes
• Add the garlic and ginger and fry for a
further minute
• Add the lentils, turmeric, cinnamon and
750ml of water to the pan and bring it to
the boil
• Reduce the heat and simmer for 10-15
minutes until the lentils are soft and 2/3
of the water has been absorbed
• Heat the remaining oil in a in a separate
frying pan and add the spice (this is
sometimes known as a tarka)
• Cook the spices for about a minute or
until they start to pop
• Add the spices to the lentils, season with
salt to taste, and garnish with fresh
coriander
8
Punjabi sabjie - mixed
vegetable curry
This is a very traditional curry from the
Punjab area in the north of India. It is
prepared with seasonal vegetables and a
freshly made masala or curry paste. For a
korma type curry add coconut milk and
ground almonds or tomato paste and
yoghurt for a tikka masala.
Serves 4
Ingredients
1 large onion, sliced
2 large carrots, washed and cubed
2 large potatoes, washed and cubed
1/2 Savoy cabbage, shredded
200g frozen peas
2 tbsp sunflower oil
4 tbsp chopped fresh coriander
Masala:
2 cloves of garlic, chopped
1 tbsp grated ginger
1 fresh red chilli deseeded and chopped
1 tbsp cumin seeds
1 tsp coriander seeds
1 tsp mustard seeds
1 tsp turmeric
Method:
• Heat a pan and dry fry the cumin,
coriander and mustard seeds until they
pop
• To make the masala, put the cooled,
toasted spices and the rest of the
ingredients into a blender or mortar and
blend until smooth
• Heat the sunflower oil and fry the
onions for 2-3 minutes
• Add the masala paste and fry for a
further minute
• Add the potatoes, carrots and cabbage
and cook for a further 2 minutes
• Add enough water to just cover the
vegetables and bring to the boil
• Reduce heat to a simmer and cook until
the vegetables are tender (approx. 10
minutes)
• Add the frozen peas and cook for a
further 5 minutes. Add the chopped
coriander and season with salt and
pepper to taste
• Serve with a healthy garnish of fresh
coriander
How to cook rice
This is the method I have always used for
cooking rice. As a simple guide, it is
always twice the amount of water to rice.
1 everyday teacup of rice usually makes 2
large servings of cooked rice.
White rice is a refined form of rice. The
outer husk of the grain has been removed
and often the grain has been ‘polished’.
White rice contains less minerals, vitamins
and fibre than brown rice. It is however
delicious and quick to make. Varieties
include: Thai Fragrant rice, Basmati rice,
and Long-Grain “American” rice.
Brown rice is a whole grain. It is rich in
vitamins, minerals and fibre. It has a nutty
chewy texture and is very nourishing.
Varieties include: Short grain, Long grain
and Basmati brown rice
Method:
• Use a pot with a heavy bottom and a
tight fitting lid
• Wash the rice in cold water and drain it
• Put 2 cups of water and a pinch of salt
into the pot and bring to the boil
• Add 1 cup of rice and bring it to the boil
again
• Cover with a lid and turn the heat right
down to a slow simmer and cook for 15
minutes for white rice and 40 minutes
for brown
• Allow the rice to sit for a few minutes
before serving
When cooking larger amounts of rice,
(more than 5 cups of rice), I tend to use
11/2 cups of water to 1 cup of rice
9
Nan Bread
Nan bread is one of the quickest and
easiest breads to make from scratch. It is
traditionally eaten all over Afghanistan,
Pakistan and India. You can add some
sesame or nigella seeds for an authentic
flavour. Makes 4 large Nan breads
Ingredients:
250g strong flour with some more for
dusting (I like to use half white and half
whole wheat flour)
75 ml low fat yoghurt
75 ml milk or water
1tsp salt
Butter or Gee
11/2 tsp baking powder
Method:
• Mix the dry ingredients together with
the milk (or water) and yoghurt to form
loose dough
• Turn it out onto a floured surface and
knead for 5 minutes, adding more flour
if required
• Divide the dough into 4 balls and set
aside for a short while
• Preheat a grill to hot and place a cast
iron or heavy bottomed pan on the
stove to heat up
• Roll out, or work the dough by hand to
form an oval about 30cm wide and 1cm
thick
• Lightly oil the heated pan and slap the
Nan down
• Cook in the pan for 1 minute until
red/brown patches appear on the base
• Place the pan under a hot grill for 2
minutes or until done. Make sure that
the handle is not going to burn under
the grill. Dot with butter and serve
• You can bake Nan breads in a
conventional oven. Make sure you use a
well oiled tray and that your oven is very
hot. Bake for 5-7 minutes at 250c or
475f. It works best if placed on a pre-
heated baking tray

10
Raita - cucumber salad with
yoghurt
Ingredients:
1 cucumber
1 cup yoghurt
Salt and pepper
1/2 tsp garahm masala
Fresh mint, optional

Method:
Peal and dice the cucumber
Mix together with the yoghurt and spice
Garnish with fresh mint

Tomato, Onion and Coriander

Salad
Ingredients:
4 ripe tomatoes
4 spring onions
4 tbsp fresh coriander
1 tbsp white wine or cider vinegar
salt and pepper
a pinch of chilli

Method:
• Chop the tomatoes into chunks and
sprinkle with a little salt
• Finely chop the spring onions and add to
the tomatoes
• Add the vinegar and salt, pepper and
chilli to taste
• Allow this salad to sit for 10 minutes to
allow the flavours to merge

11
North Africa & the
North Africa and the Middle Easc
M
Tabbouleh - cous cous and herb
salad
This is a popular salad from the Middle
East, which is traditionally eaten as an
appetizer. Tabbouleh is more commonly
made with bulgur or cracked wheat, but
for ease of preparation, I use cous cous, a
North African staple made from wheat or
barley. The fresh herbs and lemon juice
are rich in vitamins, minerals as well as
natural enzymes, which aid digestion.
Serves 4 - 6
• Remove the lid, fluff up with a fork and
allow to cool slightly
• Wash and drain the fresh herbs. If you
have a salad spinner dry the herbs using
that, alternatively press them dry with a
clean tea towel
• Chop all of the herbs as finely as you can
and mix together with the cous cous
• Add the chopped tomatoes and
cucumber and mix well
• Pour over the lemon juice and olive oil,
season to taste with salt and pepper, and
allow the salad to rest for a few minutes
before serving

Ingredients:
150g cous cous
225ml low salt vegetable stock
Juice of 2 lemons
2 tbsp olive oil
3 ripe tomatoes, chopped
1/2 cucumber, cut into small cubes
50g flat or curly leaf parsley
25g fresh mint
25g fresh chives
2 tbsp raisins or sultanas

Method:
• Toast the Cous Cous, either under the
grill or in a pot until it is a shade darker
and place in a bowl or pot together with
the raisins
• Pour the boiling vegetable stock over
the Cous Cous and raisins
• Cover with a tight fitting lid and put
aside for five minutes

12
Middle East meal 3
Hummus
This is a delicious and nutritious dip made
from chickpeas and sesame paste. One
finds hummus in a variety of styles across
the Middle East and North Africa. You can
add other ingredients such as fresh herbs,
pitted olives, roasted peppers or sun-dried
tomatoes to make the hummus more
interesting. Makes 500g
Ingredients:
400g tin of chickpeas, drained and rinsed
4 tbsp tahini (sesame paste)
4 tbsp water
2 tbsp olive oil
1 clove of garlic, finely chopped
Juice of 1/2 lemon
1 tsp salt
1/2 tsp cumin powder, optional
Method:
• Blend the sesame paste, water, oil and
lemon juice until you have a smooth
paste (you should be able to just pour
the mixture)
• Add the garlic, cumin and chickpeas and
blend until smooth
• Add a bit more water if the hummus
seems too dry
• Serve with a splash of olive oil and a
dusting of paprika
13
Roasted tomatoes, olives and
feta cheese
I came up with this dish as a way of using
up gluts of tomatoes. I love the fact it
only takes a few moments to prepare and
has such a deep, rich flavour. Use it as a
pasta sauce or as a warm salad or to
accompany meat or fish. Feta cheese is a
Middle-Eastern, lower-fat cheese,
traditionally made from sheep or goats
milk.
Serves 4
Ingredients:
500g ripe tomatoes
100g pitted green olives
100g Feta cheese, cut into small cubes
2 cloves of garlic, finely sliced
1 tbsp olive oil
1 tsp sugar
Salt and pepper to taste
Method:
• Preheat the oven to 180c / 375f.
• Halve the tomatoes and place skin side
down together with the olives on a
baking tray
• Pour the oil over these and season with
the sugar, a small pinch of salt and a
large pinch of black pepper
• Bake for 20 minutes and then add the
feta cheese and the sliced garlic
• Return to the oven and bake for a
further 15 minutes
Chicken, apricot and vegetable
kebabs
People eat Kebabs all over the Middle
East. Essentially it is whole or ground
meat, on a stick, sometimes with
vegetables, cooked on a BBQ or under a
grill. This recipe is based on kebabs I used
to eat at a Lebanese restaurant as a child.
Vegetarians can use Halloumi cheese or
smoked tofu in place of the meat.
Ingredients:
• Pour the marinade over them and leave
to absorb the flavours for about 30
minutes or longer, turning once or twice
• Remove the kebabs from the marinade
and place them on a barbecue or under
a hot grill
• Cook and turn the kebabs frequently
and baste with the rest of the marinade
• Cook until all the chicken is thoroughly
cooked and the vegetables and apricots
are browned on the outside and soft
and succulent inside

4 boned chicken breasts, skin removed

and cut into 8 chunks each
16 dried apricots
2 green peppers, chopped into chunks
2 red onion, cut into quarters
2 courgettes, cut into 2cm thick chunks
16 bay leaves
8 bamboo or metal skewers. If using
bamboo, soak in water for 10 minutes to
prevent burning

For the marinade:

Mix together the following:
2 tbsp tomato paste
2 tbsp wine vinegar or the juice of one
lemon
4 tbsp water
2 tbsp dried mixed herbs
1 tbsp sugar

Method:
• Thread the vegetables, apricots and
chicken onto the skewers with four
chunks of chicken per kebab and a bay
leaf next to each piece of chicken. Place
into a baking tray

14
Stewed apricots with almonds
This is a simple North African dessert
using dried apricots. It is naturally very
sweet and needs no added sugar. Apricots
are a good source of iron and the almond
are a great source of protein and calcium.
Serves 4.
Ingredients:
250g dried apricots
1/2 a lemon
1 cinnamon stick
500ml cups water
50g flaked or chopped almonds
300g low fat natural yoghurt
15
Method:
• Wash the apricots and place in a pan
with the cinnamon and 11/2 cups water
• Mix the zest of one lemon together with
the yoghurt
• Squeeze the juice of 1/2 a lemon into the
pan and bring to the boil
• Reduce the heat and simmer for 15
minutes
• Place the almonds on a baking tray and
grill gently until a shade darker.
• Serve the apricots together with the
yoghurt and sprinkle the almonds on top
Top Tip:
If you have the time, remove the apricots
after 15 minutes and continue cooking the
liquid for 5-10 minutes, or until the liquid
has reduced by half. This thick fruity syrup
can then be poured over the desert as a
sauce.
South East Ais
South East Asia
Thai green curry soup Method:
• For the curry paste: blend all of the
Green curry has the distinctive flavours of ingredients in a food processor or
lemongrass, lime leaves and sweet basil. mortar and pestle
It is somewhere between a soup and a • Add a little water if necessary to help
stew and is often served with rice or thick the ingredients to blend
noodles. I prefer to make my own curry • This paste will keep for up to 1 month if
paste, but you may find it easier to buy a covered and refrigerated
ready-made green curry paste.
For the soup:
Serves 4
• Heat a large wok or pot and dry fry 2
Ingredients: tablespoons of curry paste for 30
seconds
For the curry paste:
• Add the coconut milk and sugar and
4 green chillies
bring to a rapid boil
1 stalk lemon grass
• Add the vegetable stock and the sweet
1 tbsp shredded Kaffir lime leaves, use the
potatoes and cook at a medium heat for
zest of a lime if you can’t get the lime
10 minutes or until the sweet potato
leaves
starts to soften
2 tbsp grated root ginger or galangal
• Add the beans and cook for 2 minutes
(Thai ginger)
• Lastly add the spinach, lime leaves and
3 cloves of garlic
half of the basil
1 tsp salt
• Cook for a minute more to wilt the
1 tsp toasted cumin seeds
spinach
1 tsp toasted coriander seeds
• Serve in large bowls with the rest of the
5 shallots or spring onions
basil as a garnish
For the soup:
1 tin of low fat coconut milk
1 litre low-salt vegetable stock
350g sweet potato, washed and cut into
cubes
350g runner or French beans, washed and
diced
150g spinach, washed and chopped
50g sweet basil, normal basil can be used
5 Kaffir lime leaves, shredded
1 tbsp sugar or jaggery (raw cane sugar)

16
sia meal 4
Chilli tofu with french beans and
sesame
Tofu is a curd made from soya beans. One
finds it used all over Asia in many different
ways. It is a good source of protein and
calcium, but it can be a little tricky to cook
well as it is naturally very bland. I find it
easier to coat tofu in a strong tasting
sauce, rather than trying to get it to take
on flavours.
Serves 4
Ingredients:
250g plain tofu
2 large chillies, deseeded and finely
chopped
1 tbsp tomato paste
Juice of 1 lime
1tsp sugar
1/2 tsp salt
Sunflower oil for shallow frying
250g French beans or runner beans, topped,
tailed and sliced into 3cm slices
3tbsp toasted sesame seeds
1tbsp sesame oil
Method:
• Place the tofu between a folded clean
cloth and press out any excess liquid
• Heat 1-2 tbsp sunflower oil and fry the
block of tofu until it starts to brown. Turn
over and brown the other side. Place onto
kitchen towel to drain off any excess oil
• Cut into 2 cm square chunks and put to
one side
• Wipe the pan and heat the sesame oil
• Stir fry the beans for 2 minutes and then
add the tofu chunks and chilli
17
• Stir-fry for a minute or two and then add
the tomato paste, sugar, lime juice and salt
• Continue cooking for a further two minutes
and serve garnished with sesame seeds
Spicy noodles
This is a dish I often make for children to
accompany stir fried vegetables. If I have
more time, I do the same dish using
wholewheat spaghetti rather than the egg
noodles. This makes a more substantial dish
and is a better form of complex
carbohydrate.
Serves 4
Ingredients:
250g pack of Chinese egg noodles or rice
noodles
1/2 tbsp toasted sesame oil
1 tbsp sunflower oil
2 tbsp dark soy or tamari sauce (Tamari is
aged soy sauce with a lower salt and wheat
content)
1 clove garlic, finely chopped
1/2 tbsp grated ginger
1 tsp flaked chilli or 1/2 tsp mild chilli powder
3 tbsp fresh coriander
Method:
• Cook the noodles as per instructions on the
pack
• Drain the noodles and keep back 1/2 a cup
of the water
• Mix all of the ingredients together with the
water and add this to the noodles
• Mix well and serve while still hot with a
garnish of fresh coriander
Smoked mackerel fishcakes
Smoked mackerel is a brilliant and healthy
fish to use for quick inexpensive meals.
For convenience I use the ready-filleted
mackerel. Mackerel is an oily fish, rich in
omega 3 essential fatty acids; it is also a
good source of protein and minerals. It is
generally cheaper to buy the loose fillets
from a fishmonger rather than the pre-
packed fish. These fishcakes can be made
in bulk and frozen uncooked with a layer
of greaseproof paper between cakes.
Makes 8 fishcakes
Ingredients:
250 g smoked mackerel
350 g potatoes
3 tbsp chopped coriander
3 spring onions, finely chopped
2 tsp Chinese five-spice mix
salt and freshly ground black pepper
2 eggs, beaten
3 tbsp sesame seeds
6 tbsp wholemeal flour or oatmeal
Method:
• Boil the potatoes in water until just soft,
drain and leave to cool
• Remove the skin from the mackerel and
flake the fish using a fork or sharp knife
• In a bowl mix the mackerel chopped
coriander, spring onion, five-spice mix
and the potatoes and mash together. I
find this easiest to do by hand
• Season with salt and pepper and divide
into eight cakes. (each about 100g)
• Mix together the flour and sesame seeds
and pour onto a plate
• Dip each patty into the egg and then
coat with the flour and seeds
18
• To cook you can either, brush with oil
and grill gently for 5 minutes on either
side, or bake on a greased baking tin at
180c/350f for 20 minutes or shallow fry in
a little sunflower oil on a medium heat
in a non-stick pan for about 5-6 minutes
each side
Coconut bananas
I never liked cooked bananas until I tried
this dish in a small café in the south of
Thailand. The combination of lime and
coconut perfectly balances the lightly
cooked bananas. I always advise people
to try and support positive, sustainable
products and try to use fairly traded and
organic bananas.
Serves 4
Ingredients:
4 ripe bananas, pealed
1 tbsp sugar
1 lime, juiced
1 tsp butter or sunflower oil
4 tbsp toasted desiccated
coconut
Method:
• Heat a large frying
pan or wok and dry
fry the coconut until
lightly toasted. Put the
coconut to one side
and re-heat the pan
or wok
• Heat the oil or butter
and gently fry the bananas for 3 minutes
• Turn up the heat and add the lime juice
and sugar and continue cooking for a
few minutes
Garnish with the coconut and serve
Mediteranea
Mediteranea meal 5
Gazpacho

Gazpacho is a traditional cold summer

soup from Andalusia. Often described as
a liquid salad, gazpacho descends from an
ancient Roman concoction based on a
combination of stale bread, garlic, olive
oil, salt, and vinegar. As with most simple
dishes, there is no definitive recipe. This is
one I have designed to make best use of
the local seasonal produce.
Serves 6
Ingredients:
500 ml tomato juice, chilled or even
slightly frozen
3 ripe tomatoes, finely chopped, if you
have the time and inclination you can
de-skin these
1 red onion, finely chopped
• Add salt and pepper to taste and chill for
1 small courgette, finely chopped
a minimum of 15 minutes before serving
1 small cucumber, peeled and chopped
• If you find the soup is very acidic, add a
1 sweet red or green pepper, seeded and
teaspoon of caster sugar to take the
chopped
edge off the acidity
2 cloves garlic, finely chopped
• To serve, tear up the bread into small
6 slices of bread, white or wholemeal
pieces and place in the bottom of
4 tbsp red wine or sherry vinegar
individual bowls
4 tbsp olive oil
• Spoon the gazpacho into the bowls and
Fresh basil for garnishing
garnish with basil leaves
Salt and fresh ground pepper to taste

Method:
• Place all of the ingredients except the
bread and basil into a blender
• Blend to the consistency you like.
Personally I like the soup still reasonably
chunky

19
Stuffed roasted peppers
My sister is a fantastic cook with a very
busy lifestyle. These stuffed peppers are
my version of a dish that she makes as a
light meal or impressive starter. The
peppers’ natural sweetness is intensified
by roasting and complemented by the
strong tasting herbs, garlic and cheese.
You can also add sliced olives or capers to
the stuffing for an even more intense
flavour. Serves 4
Ingredients:
4 red peppers
4 ripe tomatoes
2 cloves of garlic, chopped
100g Feta or Wensleydale Cheese
2 tbsp olive oil
Fresh thyme or oregano
Method:
• Preheat the oven to 180c/375f.
• Cut the peppers in half leaving the stalk
on as it stops the cooked peppers from
collapsing
• Deseed and place into a baking tray
• Roughly chop the tomatoes and sprinkle
with a pinch of black pepper
• Add the herbs, garlic and oil to the
tomatoes and leave to marinade for 5
minutes
• Chop the Feta cheese into cubes and add
to the tomatoes
• Stuff the peppers with the tomatoes and
cheese mixture, and pour over any
remaining liquid
• Bake for 20-25 minutes and serve hot or
cold
20
Roast trout stuffed with spinach
and almonds
Trout is a delicate fresh water fish with a rich
and oily flesh. I try to use wild brown trout
or organically farmed rainbow trout as the
commercially farmed fish tends to be very
fatty, with a slimy texture. I usually do this
recipe with sorrel which is easy to grow, but
hard to buy. Spinach flavoured with lemon
rind is a good substitute. This dish works well
in the oven, under the grill or on a BBQ
Serves 4
Ingredients:
2 large trout, 500g when
gutted or 4 smaller fish
2 cloves of garlic
2 tsp olive oil
50g toasted almond flakes
100g spinach
Zest of an unwaxed lemon
Salt and pepper
Method:
• Preheat your oven to 200c or 380f
• Rinse the fish under cold water and pat dry
with paper towel. It is important to dry the
inside of the fish as this helps to improve
the texture of the fish when cooked
• Rub the fish with olive oil and season with
salt and freshly ground black pepper
• Slice the garlic finely and mix together with
half of the almonds, the chopped spinach
and lemon zest
• Stuff the fish with this mixture and place
onto an oiled baking tray
• Bake in the oven for 15-20 minutes, or until
the flesh starts to flake
• Alternatively, grill or BBQ until the fish is
just cooked
• Serve the fish with the rest of the almonds
on top and slices of lemon around it
Genoese pesto
This is a traditional fresh basil sauce from
Genoa, but one finds variations
throughout Italy and southern France. It is
easy to make and is a great pasta sauce or
topping for grilled fish or chicken. Basil is
an easy herb to grow on a windowsill or
in a sheltered sunny outdoor spot. Makes
350g of pesto.
Ingredients:
200g of fresh basil. I also use fresh salad
rocket if I don’t have the basil
50g pine nuts or cashew nuts
4 tbsp olive oil
3 tbsp water
2 cloves garlic
50g grated strong cheese like Parmesan or
mature cheddar
2 tbsp Balsamic vinegar, optional
Salt and Pepper
Method:
• Place all the ingredients except the oil in
a food processor and start to blend
pouring the oil in very slowly allowing
the pesto to emulsify. For convenience, I
usually use a hand blender and
measuring jug
21
• Add salt and pepper to taste
• If you make this sauce in bulk, place
the excess into a jar and cover with a
layer of olive oil, which helps to stop
the sauce discolouring
• Store it in the refrigerator, and use
within a week
Grilled figs with ricotta cheese
This is one of my favourite fruity desserts.
I love the fact it takes five minutes to
make, looks very impressive and tastes
great. If you cant get the ricotta cheese,
try a low fat yoghurt or fromage frais.
One can do the same recipe using fresh
peaches or apricots. Serves 4
Ingredients:
4 large or 8 small fresh figs
1 tsp butter
1 tbsp brown sugar
125g low-fat ricotta cheese
Method:
• Preheat a grill to a very hot temperature
• Place the figs stem upwards on a baking
tray and slice across from the stalk half
way to the base of the fruit
• Gently push the sides of the figs in so
that the cross opens out and dot with a
small amount of butter and brown sugar
• Place the tray under the grill about 5cm
from the heat and grill for 3-5 minutes
or until the sugar starts to caramelise
and the figs blacken at the edges
• Serve on individual plates with a dollop
of ricotta
TheTheAmericas
Americas meal 6
Baked BBQ chicken
I grew up in a culture where BBQ’s were
at least a weekly event. From a young
age I was put in charge of making the
marinades and sauces for the meat. This
dish pays homage some of the tamer
concoctions tried on my family. I would
advise using free-range, organically
farmed chicken.
Makes 4 servings
Ingredients:
4 chicken breasts about 200g each.
Remove the skins if you want a lower fat
dish
4 tbsp tomato paste
2 tbsp cider vinegar
1 tbsp apricot jam
4 tbsp Orange or pineapple juice
2 cloves garlic, finely chopped
1 tsp paprika
A small pinch of salt
1/2 tsp ground pepper
1/2 tsp chilli powder, optional
Method:
• Preheat the oven to 180c / 350f
• Rinse the chicken under cold water and
pat dry with paper towel
• In a large bowl, mix together the
tomato paste, jam, vinegar, fruit juice,
garlic and spices
• Add the chicken and mix well, making
sure the chicken is coated with the BBQ
sauce You can do this in advance and
allow the chicken to marinade for
longer
• Lay the chicken onto a ceramic or pyrex
baking tray, and cover with any
remaining sauce
• Bake 30-35 minutes basting 2 or 3 times
with the sauce, until chicken is tender
and coated with sauce
• Place the baking tray under a hot grill
for a few minutes for the chicken to
brown off and crisp up
22
Hedgehog potatoes
This is a way of making delicious lower
fat roast potatoes. They take less time to
make than normal roast potatoes and are
fun for children to prepare and eat. You
can use the same technique for other
roasted vegetables like beetroot or
parsnips. Serves 4
Ingredients:
6 medium sized white potatoes (I use King
Edward or Romano potatoes)
2 tbsp olive oil
2 tsp dried rosemary
Salt and pepper
Method:
• Preheat the oven to 200c
• Wash the potatoes, but don’t peal them,
and cut them in half lengthways
• Place then cut side down on a chopping
board and using a sharp knife, make a
series of sideway cuts across the potato
• Make the cuts about 1 cm apart and two
thirds through the potato
• Pour the oil into a baking tray and heat
in the oven for about five minutes
• Take out the tray and place the
potatoes into the hot oil
• Gently toss in the oil and season with
the dried rosemary, salt and pepper
• Arrange the potatoes cut side down
and roast in the oven for 25-30 minutes,
or until the potatoes fan out and crisp
up
23
Guacamole
This is a Mexican dip made from mashed
avocado, tomatoes and lemon. Avocados
are a good source of protein, minerals,
anti-oxidants and essential mono-
unsaturated fats.
Ingredients:
2 ripe avocadoes
2 tomatoes
1 or 2 cloves of garlic, this is a matter of
taste)
Juice of 1/2 lemon
3 tbsp chopped coriander
Salt and pepper
Method:
• Cut the avocadoes in half and scoop the
flesh into a bowl
• Chop the tomatoes up finely, sprinkle
with a little salt and put to one side
• Chop or mash the garlic and add to the
bowl
• Add the lemon juice and mash with a
fork to make a smooth paste
• Add the chopped tomatoes and mix well
• Season with salt and pepper and garnish
with chopped coriander
Red bean mole

Mole is a traditional Mexican stew made

with very hot chillies and chocolate. It is
usually made with a small amount of
meat, chicken or animal fat and served
with tortilla flatbreads and guacamole
dip.

Ingredients:
1 tin of red kidney or pinto beans, drained
and washed
1 onion, chopped
3 tomatoes, chopped or 1 tin of tomatoes
1 green pepper, chopped
1 clove of garlic
1 mild red chilli, chopped or 1/2 tsp
medium heat chilli powder.
50g dark chocolate, the greater the coco
solids, the better
1 tsp coriander seeds or 1/2 tsp coriander Method:
powder
Salt and pepper • Heat 1 tbsp of olive oil in a saucepan
Olive oil and fry the chopped onions until
browned
1 pack of ready-made tortillas (corn or • Add the chopped garlic, green pepper,
wheat flour) chilli and the coriander seeds and cook
for 1 minute
• Add the tomatoes, chocolate and beans
and cook on a medium heat for 5-10
minutes or until the sauce starts to
thicken
• Spread a large spoon of beans onto a
tortilla, and cover with a spoon of
guacamole
• Fold one end in and roll up the tortilla
as you might a pancake

24
Pumpkin pie
This is my own version of a pumpkin pie
my Canadian friend Andrew makes. He
uses single cream for his, but for a lower
fat version, I use set natural yoghurt.
You can use traditional jack-a-lantern
pumpkins, although I would recommend
a more flavoursome variety such as
Crown Prince or Butternut squash.
Ingredients:
300g pumpkin, pealed and cubed
125ml set natural yoghurt
75g brown sugar
2 free-range eggs,
2 tbsp maple syrup, optional
2 tbsp plain flour
1 tsp cinnamon
1 tsp ground ginger
1/2 tsp nutmeg
300g short crust pastry
Method:
• Prepare the pumpkin or squash and
boil it until soft. Drain it well and
allow to cool before mashing it to a
smooth pure’e
• Roll the pastry out and line a 30cm pie
tray
• Whip together the eggs, yoghurt,
sugar, flour, maple syrup and spices
and then gently fold in the pumpkin
• Spoon this mixture into the pie
case and place into a preheated
oven 220c for 10 minutes
• Reduce the heat to 175c and
continue to bake for 30-35
minutes more
• Allow to it cool before
serving
Short crust pastry
This is my low fat short crust pastry. It
bakes slightly quicker than traditional
short crust and is light with a rich colour.
Ingredients:
225g plain flour
1/2 tsp salt
55g butter
30g caster sugar
1 egg yolk
3 tbsp water, more if needed
Method:
• Mix together the sugar, flour and salt
• Cut the butter into small cubes and
distribute them evenly over the flour
• Rub the butter lightly into the flour with
your fingertips until the mixture
resembles fine breadcrumbs
• Beat the egg yolk together with 3 tbsp
cold water
• Make a well in the centre of the flour
and stir in the egg mixture with a knife
or spoon to form a soft dough
• You may need to add a small amount
more water
• Turn the dough onto a floured board
and knead lightly for about a minute
until smooth
• Roll out and use as required or place in a
freezer bag or cling film and freeze until
required
Note:
Short crust pastry is not the easiest pastry
to roll out. Do not be put off! For best
results, cool the pastry in the fridge for at
least 15 minutes before using. Make sure
that the surface you are using is clean and
dry and that your rolling pin is well
floured.
25
Oceania
Oceania
Roasted carrot, orange and
lemon myrtle Soup
Lemon Myrtle is an indigenous Australian
tree. The leaves are used for their
distinctive sweet citrus flavour. You can
buy dried Lemon Myrtle leaves in many
supermarkets or use lemon rind instead.
This recipe will serve 4- 6 people. It is a
thick soup that can be thinned down to
serve more. One does not have to roast the
carrots, but I find it adds a depth of flavour
to the soup, which is hard to achieve
otherwise.
meal 7
• Finely chop the garlic and add together
with the myrtle leaves to the browned
onions
• Cook for 2 minutes more before adding
the roasted carrots
• Add the stock and bring to the boil
• Reduce to a simmer and cook for 15
minutes
• Lastly, add the juice of the
second orange and blend to a
smooth consistency

Ingredients:
1 kg carrots
2 white onions
3 cloves of garlic
2 juicy oranges
6 lemon myrtle leaves or the zest of half an
unwaxed lemon.
1 litre of light vegetable stock
2 tbsp olive oil

Method:
• Preheat the oven to 220c
• Wash, top and tail the carrots and place
in a baking tray with 1 tbsp olive oil and
the juice of one orange
• Season with salt and pepper, and roast for
20-25 minutes
• While the carrots are roasting, chop the
onions and start frying them in 1tbsp of
olive oil, over a medium heat, until
browned

26
Pan seared 5 spice tuna with
lime
Tuna is a versatile fish with a meaty
texture and robust taste. The fresh fish is
a good source of Omega 3 essential fatty
acids, selenium, magnesium, niacin, and
vitamin B12. The important factor when
cooking fresh tuna is not to overcook it as
it dries out easily and develops a tough
texture.
Serves 4
Ingredients:
4 tuna steaks weighing about 200g each
2 tsp Chinese five spice mix
Juice and zest of 2 limes
3 tbsp fresh coriander
1 tbsp sunflower oil
Method:
• Wash and pat dry the tuna.
• Rub with the five spice mix and put to
one side
• Heat a non-stick pan or griddle pan and
brush with sunflower oil and lay the
tuna steaks down on the pan
• Cook for about a minute and a half on
one side before turning and cooking
until the flesh goes from dark pink to
light, about 1-2 minutes more
• Pour over the lime juice and zest and
cook for another 30 seconds allowing
the juice to sear around the fish
• Garnish with fresh coriander
Stir-fried silver beet and
sesame
Silver beet is a green leafy vegetable
found in New Zealand. It is similar to
chard or perpetual spinach. New Zealand
has a large Oriental community and as
such one finds all types of fusion dishes
such as this one.
Ingredients:
500g silver beet or green chard, washed,
dried and shredded
1 tbsp toasted sesame seeds, dry toast in a
pan or in the oven
2 cloves of garlic, peeled and sliced
1 tbsp grated root ginger
2 tbsp Tamari soy sauce
1 tbsp sunflower oil
1 tsp sesame oil
Method:
• Heat a wok or large frying pan and add
the oils
• When the oil starts to smoke add the
garlic and a few moments later the silver
beet
• Stir fry for 2 minutes and then add the
ginger
• Cook for a minute more and then add
the soy sauce
• Let this cook for a minute more and
then add the sesame seeds and serve hot
27
Honey glazed baked sweet
potato

Sweet potato or kumara has a long

history of cultivation in New Zealand. The
early Maori settlers brought it to the
island over one thousand years ago. It is a
complex carbohydrate and is a good
source of vitamin C, beta-carotene,
potassium and fibre.

Ingredients:
4 medium sweet potatoes (800g)
scrubbed and sliced into 1cm slices
2 red or green peppers, cut into chunky
wedges
Juice of half a lemon
1 tbsp olive oil
2 tbsp runny honey

Method:
• Preheat the oven to 200c
• Place the vegetables in a roasting pan
• Combine the lemon juice, oil and honey
• Pour over the vegetables and marinate
for an hour if possible
• Bake at 200°C for 20-25 minutes or until
tender and golden brown
• Serve hot or cool slightly and serve as
part of a mixed salad

28
Notes

29
Notes

30
Notes

31
Notes

32