Category: Lunch

Ingredients

• 100g edamame/wholegrain fusili
• 10 cherry tomatoes (halved) or 3 large tomatoes (with the stalk cut out, and cut into 8 pieces)
• 1 clove of garlic, crushed and finely chopped
• 1 red onion, halved and very finely sliced (into half rings)
• 2-3 fillets of smoked mackerel
• desert spoon of chopped olives
• teaspoon of chopped capers
• chilli flakes
• olive oil
• basil leaves

Quantities are per person.

Method

Half-fill a large saucepan of water, sprinkle salt, and put on the hob to boil.

While the water heats up, Wash and prepare the tomatoes, garlic, basil, olives and capers.

Peel the skin from the mackerel fillets.

Heat a second pan on 8 until hot, then add a generous amount of olive oil, along with the chill flakes and fry the flakes for a moment. The oil should shimmer slightly and the chilli flakes should buble slightly, but should not start to blacken, smoke or burn.

Add pasta to first saucepan and set timer.

Add the onion and garlic, and stir regularly to ensure the pan doesn’t burn. Once the onion is very soft and starting to turn brown and caramelise, add the tomatoes and capers. Stir regularly until tomato has broken down.

Add mackerel and olives to second saucepan and stir in (so mackerel starts to break down).

Once pasta is cooked, drain and leave in saucepan. Mackerel is warmed through in sauce, add sauce to pasta and stir in.

Ingredients

• 1/2 pack roast chicken slices
• 1/2 tin chickpeas
• 1/2 pack watercress
• 1/2 pack parsley
• Roast red peppers
• Roast courgette
• Large desert spoon of sauerkraut
• Mixed seeds
• French vinaigrette
• Houmous

Quantities are per person.

Method

Heat grill to maximum setting. Remove tray from grill and line with foil.

Wash and drain the parsley, red peppers, courgette (we assume the watercress comes pre-washed).

Slice the red peppers and courgette into long fingers, and lay out in the grill tray. Pour over plenty of olive oil, and sprinkle thyme and grind black pepper. Mix well and arrange evenly across tray.

Place tray in grill. Set timer for five minutes, and then turn down to medium heat and set timer for another ten minutes. Keep an eye on the courgettes and red peppers in case they start to burn.

Chop parsley and add to salad bowl with watercress. Add chicken slices and sauerkraut.

Drain and rinse chickpeas, and add to salad bowl.

Add roast peppers and courgettes, mixed seeds, and vinaigrette, and mix thoroughly.

Place salad bowl on table, together with houmous.

Ingredients

• 2 boneless smoked mackerel fillets
• 1/2 tin of butter beans (round up for an odd number of people)
• Large spoon of sauerkraut
• 1/2 apple
• 1/2 small cucumber
• 1/3 pack cherry tomatoes
• 1/2 bag of baby spinach
• 5 walnuts
• Curly lettuce or similar traditional variety
• Tablespoon of mixed seeds
• Lemon
• Ryvitas
• Cottage cheese

Quantities are per person.

Method

Preheat oven (on fan setting) to 180. Prepare a baking tray by lining with greaseproof paper. Lay the mackerel fillets, skin down, on the greaseproof paper and place the tray in the oven once oven has reached temperature. Set timer for 12 minutes.

Wash and drain tomatoes, apple, cucumber. Finely dice all of them into a large salad bowl.

Add baby spinach, walnuts, mixed seeds, sauerkraut.

Drain and rinse butter beans, then add to salad bowl.

Squeeze a lemon into a bowl. Mix in a large teaspoon of mustard and 2 tablespoons of olive oil. Once blended, pour over sald and mix bowl.

Place ryvitas and cottage cheese on table for people to help themselves.

Ingredients

• Thinly sliced seeded wholegrain sourdough
• Houmous
• Sliced avocado
• Sliced tomatoes
• Rocket
• Smoked salmon
• Olives
• Sauerkraut
• Mixed seeds

Method

Slice the bread, wash and slice the avocado and tomatoes.

Assemble each sandwich: two medium rounds of bread / one large round of bread per person, layered in the order: houmous (spread across each round of bread), rocket, avocado, tomato, smoked salmon, sauerkraut, olives, seeds.

Warm up a large frying pan on 6 and add plenty of olive oil so eggs don’t stick.

Break eggs into frying pan, trying to keep yolks intact. Assume 1 egg per person.

Fry egg on one side until white is cooked through but yolk is still soft. Grind some black pepper over the eggs, then place one egg on each plate (on one of the pieces of bread, on top of other ingredients).

Ingredients

• Rocket
• Tomatoes
• Cucumber
• Olives
• Avocado
• Kidney beans
• Celery
• Mixed Seeds
• Salad dressing
• Cheese
• Wholemeal / Rye Sourdough
• Sauerkraut
• Houmous

Method

Wash and chop the salad ingredients (tomato, cucumber, avocado, celery, olives) into small pieces and add to a large salad bowl. Drain the kidney beans into a colander, rinse under tap, and leave to dry – then add to salad. Sprinkle mixed seeds, add Rocket and salad dressing, and mix thoroughly.

Slice bread thinly, and place bread and salad on table together with cheese, sauerkraut, houmous, and any other foods planned for the salad.