500gbutternut squashpeeled, deseeded and cut into 1 cm cubes
3tablespoonsolive oil
1teaspooncumin seeds
1head of broccolicut into florets
200gfrozen or fresh peas
3tablespoonsquinoa
3tablespoonsmixed seeds
2smoked mackerel fillets
juice of 1 lemon
½teaspoonclear honey
½teaspoongluten-free Dijon mustard
100gred cabbageshredded
4 tomatoeschopped
4ready-cooked fresh beetrootscut into wedges
20gradish sprouts
Instructies
Place the squash in a roasting tin and sprinkle with 1 tablespoon of the oil and the cumin seeds.
Place in a preheated oven, 200°C (400°F), Gas Mark 6, for 15–18 minutes until tender.
Leave to cool slightly.
Meanwhile, cook the broccoli in a saucepan of boiling water for 4–5 minutes until tender, adding the peas 3 minutes before the end of the cooking time.
Remove with a slotted spoon and refresh under cold running water, then drain.
Cook the quinoa in the broccoli water for 15 minutes, or according to the packet instructions, then drain and leave to cool slightly.
Heat a nonstick frying pan over a medium-low heat and dry-fry the seeds, stirring frequently, until golden brown.
Set aside.
Heat the mackerel fillets according to the packet instructions, then skin and break into flakes.
Whisk together the remaining oil, lemon juice, honey and mustard in a small bowl.
Toss together all the ingredients, except the radish sprouts, with the dressing in a serving bowl.
Serve topped with the sprouts.
Notes / Tips / Wine Advice:
For smoked mackerel superfood soup,
heat 1 tablespoon oil in a saucepan and fry 1 chopped onion and 1 crushed garlic clove for 3–4 minutes. Add 625 g peeled, deseeded and diced butternut squash, 100 g broccoli florets, 2 tablespoons quinoa, 600 ml gluten-free vegetable stock and 150 ml orange juice and simmer for 15 minutes. Blend until smooth. Stir in 2 skinned, flaked smoked mackerel fillets and cook for 1 minute. Serve sprinkled with 2 tablespoons toasted pumpkin seeds.
Heat a nonstick frying pan over a medium-low heat and dry-fry the sesame seeds for 2 minutes, stirring frequently, until golden brown and toasted.
Set aside.
Cook the rice noodles according to the packet instructions, then refresh under cold running water.
Segment the oranges over a bowl to catch the juice.
Transfer the noodles to a large bowl, add the orange segments, prawns, watercress and onion and mix together.
Add the sweet chilli sauce and lime juice to the orange juice and whisk together.
Pour over the noodle mixture and toss together.
Arrange the lettuce leaves on a large serving plate or 4 individual plates and top with the noodle salad.
Sprinkle with the toasted sesame seeds and serve.
Notes / Tips / Wine Advice:
For prawn cocktail,
mix together the grated rind of 1 orange, 4 tablespoons gluten-free mayonnaise and 1 tablespoon gluten-free tomato ketchup in a small bowl. Shred ½ small iceberg lettuce and divide between 4 glass bowls. Top with 400 g cooked peeled prawns, then pour over the mayonnaise. Serve sprinkled with 1 tablespoon toasted flaked almonds and 1 tablespoon chopped coriander.
Heat a nonstick frying pan over a medium-low heat and dry-fry the sunflower seeds for 2–3 minutes, stirring frequently, until slightly golden and toasted.
Set aside.
Place the kale in a colander, then pour over boiling water to slightly wilt the kale.
Refresh under cold running water and drain.
Cook the salmon fillets under a preheated hot grill for 3–4 minutes on each side, or until cooked through.
Meanwhile, toss the kale together with the cabbage, carrot, avocado and tomatoes in a serving bowl.
Whisk together the remaining ingredients and pour over the salad.
Scatter the toasted seeds over the salad.
Serve the salad with the salmon and sprinkle over a little pepper.
Notes / Tips / Wine Advice:
For Chinese-style kale with pan-fried tuna,
heat 1 tablespoon sunflower oil in a wok and stir-fry 2 sliced garlic cloves for a few seconds, then add 200 g shredded kale. Toss around in the garlicky oil, then pour over 100 ml boiling water and cook for 5–6 minutes until the kale has wilted. Meanwhile, heat 1 tablespoon olive oil in a separate frying pan and cook 4 x 150 g tuna steaks for 3–4 minutes on each side (depending on how rare you like your tuna). Stir 1 tablespoon gluten-free soy sauce and 1 tablespoon gluten-free oyster sauce into the kale and heat through. Serve topped with the tuna.Calories per serving 288
3tablespoonscrème de cassis or spiced red fruit cordial
250gmixed frozen berries
2–4 tablespoons icing sugar
500gfat-free fromage frais
250glow-fat blackcurrant yogurt
1vanilla podsplit in half lengthways
4tablespoonstoasted flaked almondsto serve
Instructies
Put the crème de cassis or cordial in a saucepan over a low heat and gently heat, then add the berries.
Stir, cover and cook for about 5 minutes, or until the fruit has defrosted and is beginning to collapse.
Remove from the heat and stir in 1–3 tablespoons of the icing sugar, according to taste.
Cool completely, then chill for at least 1 hour.
Mix together the fromage frais, yogurt and 1 tablespoon of the icing sugar in a bowl.
Scrape in the seeds from the vanilla pod and beat to combine.
Fold the berries into the fromage frais mixture until just combined.
Carefully spoon into 4 decorative glasses or glass serving dishes and serve immediately, scattered with the toasted almonds.
Notes / Tips / Wine Advice:
For exotic fruit fool,
replace the crème de cassis with 3 tablespoons coconut cream and the mixed berries with 250 g exotic fruit mix and add 1 tablespoon lime juice. Heat as for Very berry & fromage frais fool, then blend in a food processor or blender until smooth. Chill as for Very berry & fromage frais fool. Mix the fromage frais with 2 tablespoons coconut cream and 250 g low-fat mango yogurt instead of the blackcurrant yogurt. Fold in the fruit purée and serve sprinkled with 4 tablespoons toasted coconut flakes.Calories per serving 313
Divide the apple slices and blackberries between 4 small ovenproof dishes or ramekins and sprinkle with the caster sugar.
Place the oats, butter, muscovado sugar and almonds in a food processor and blitz until the mixture resembles breadcrumbs.
Spoon the oat mixture over the fruit.
Bake in a preheated oven, 190°C (375°F), Gas Mark 5, for 22–25 minutes until golden.
Notes / Tips / Wine Advice:
For blackberry & apple fool, whip 300 ml double cream until soft peaks form. Gently fold in 150 g unsweetened stewed apple and 125 oz lightly crushed blackberries. Divide between 4 glasses and chill until ready to serve.Calories per serving 416
Heat the butter in a large frying pan, add the sugar and orange juice and cook, stirring, until the sugar dissolves.
Increase the heat and cook for 6–8 minutes until the mixture turns golden.
Add the apples and pears and stir into the caramel.
Cook for 4–5 minutes until they start to soften.
Stir in the plums and cook for a further 4–5 minutes until all the fruit is soft and coated in caramel.
Serve warm.
Notes / Tips / Wine Advice:
For autumn fruit compote,
place 2 cored and sliced apples, 2 cored and sliced pears, 4 halved and stoned plums, 6 ready-to-eat dried apricots, 6 pitted prunes, the juice of 2 oranges, 2 tablespoons clear honey, 3 cloves and 1 cinnamon stick in a large saucepan and bring to the boil, then reduce the heat and simmer for 8–9 minutes. Spoon into 4 bowls and top each with 40 g thick natural yogurt. Serve sprinkled with ground nutmeg. Calories per serving 246
Grease a 20 cm spring-form cake tin with coconut oil and line the base with nonstick baking paper.
Place all the ingredients in a food processor or blender and blitz to a smooth batter, then spoon the mixture into the prepared tin.
Bake in a preheated oven, 180°C (350°F), Gas Mark 4, for 35–40 minutes until a skewer inserted into the centre comes out clean.
Leave to cool slightly in the tin, then turn out on to a wire rack and leave to cool completely before serving.
Sift with cocoa powder and serve with a few raspberries.
Notes / Tips / Wine Advice:
For chocolate mousse,
melt 225 g chopped gluten-free plain dark chocolate in a heatproof bowl set over a pan of gently simmering water, making sure the bottom of the bowl does not touch the water. Add 10 g (⅓ oz) butter, 1 tablespoon brandy (optional) and 3 large egg yolks, one at a time, stirring until combined. Leave to cool slightly. Whisk 3 egg whites in a large clean bowl until just stiff. In a separate bowl, beat 150 ml double cream until lightly whipped, then fold the cream and egg whites into the chocolate mixture. Spoon into 6 small glasses or ramekins and chill for at least 1 hour before serving.Calories per serving 383
85ggluten-free plain dark chocolatebroken into pieces
1tablespoonAmaretto liqueur
3eggsseparated
85gcaster sugar
85ghazelnutstoasted and ground
3pearspeeled, halved and cored
icing sugarfor dusting
Instructies
Grease a 25 cm loose-bottomed cake tin with butter and line the base with nonstick baking paper.
Melt the butter and chocolate in a heatproof bowl set over a pan of gently simmering water, making sure the bottom of the bowl does not touch the water.
Remove from the heat, stir in the Amaretto and leave to cool.
Whisk the egg yolks and sugar in a bowl until pale and thick.
Fold into the chocolate mixture with the ground hazelnuts.
Whisk the egg whites in a separate clean bowl until soft peaks form, then carefully fold 2 tablespoons of the mixture into the chocolate mixture.
Repeat until all the whites are folded in.
Spoon the mixture into the prepared tin and level the top.
Arrange the pear halves over the mixture, cut side down.
Bake in a preheated oven, 180°C (350°F), Gas Mark 4, for 40 minutes until the pears are soft and the cake is cooked through.
Leave to cool slightly in the tin, then turn out on to a wire rack and leave to cool completely.
Dust with icing sugar and serve with low-fat crème fraîche, if liked.
Grate the rind of the oranges, then stir into the yogurt and chill.
Segment the oranges over a bowl to catch the juice.
Place the blueberries and strawberries in bowl.
Add the orange segments and pour over the juice.
Whisk together the eggs, sugar, sesame seeds and ground cinnamon in a shallow bowl.
Melt the butter in a large frying pan over a medium heat.
Dip the slices of bread into the egg mixture, then transfer to the pan and cook for 2–3 minutes on each side until golden.
Serve each slice of French toast topped with a quarter of the fruit and a dollop of the yogurt, with the juices poured over.
Notes / Tips / Wine Advice:
For warm berry compote & yogurt,
place 125 g raspberries, 125 g blueberries and 200 g hulled and halved strawberries in a small saucepan with 2 tablespoons clear honey and heat through for 6–7 minutes, stirring occasionally. Divide 500 g fat-free Greek yogurt between 4 small bowls or glasses and pour over the warm compote. Serve immediately.Calories per serving 145
Mix together the flour and baking powder in a large bowl.
Whisk together the egg and milk in a jug, then pour into the dry ingredients and whisk until smooth.
Whisk in the melted butter, then stir in 75 g of the blueberries.
Heat the oil in a frying pan over a medium heat, then spoon tablespoons of the mixture into the pan.
Cook for 3–4 minutes until golden underneath, then flip the pancakes over and cook for a further 2–3 minutes.
Remove from the pan and keep warm.
Repeat with the remaining batter.
Serve with the remaining blueberries, dollops of crème fraîche and a drizzle of maple syrup.
Notes / Tips / Wine Advice:
For blueberry smoothies,
place 750 ml apple juice, 400 g natural yogurt, 3 chopped bananas and 500 g blueberries in a blender or food processor and blend until smooth, adding a little milk if too thick. Pour into 4 glasses to serve.Calories per serving 258
