Great Dishes
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1. Water
Water is the elixer of life, and it is nature's prime detoxifier.
2. Superfoods
For tip top nutrition and long-term health, incorporate these foods into your regular eating plan.
3. Good fats and oils
Fats are essential to all life processes, including the prodution of cholesterol, which is vital for nerve communication and an essential component of the brain, nerve frbres and sex hormones. For this reason, a low-fat diet is not a good edia for long-term health. The trick is to substitute 'bad' (processed, hydrogenated and highly saturated) fats with omega-rich 'good' fats abd oils, found in oily fish nuts and sees, and to eat small amounts of other natural fats such as olive oil and butter.
4. Vegetables, salads and fruit
Vegetables, salads and fruit are star performers in all healthy eating plans,including low-GI ones. Not only do they contain a storehouse of vitamins and minerals, they also help to keep the body at its optimum pH, which is slightly alkaline.
5. Eat regularly
Skipping meals leads to energy dips, stresses your system and is a sure-fire way to put on weight. Eating regularly keeps your body's physical and mental energy level steady, avoiding hunger pangs and the need to snack.
One of the most popular shellfish, mussels takes moments to cook. Careful preparation is important, so give yourself enough time to get the shellfish ready.
Cooking Mussels
1 Scrape off the fibres attached to the shells (beards). If the mussels are very clean, give them a quick rinse under the cold tap. If they ar very sandy, scrub them with a stiff brush
2 If the shells have sizeable barnacles on them, it is best (though not essential) to remove them. Rap them sharply with ametal spoon or the back of a washing-up brush, then scrape off.
3 Discard any open mussels that don't shut when sharply tapped; this means they are dead and could be dangerous to eat.
4 In a large heavy-based pan, fry 2 finely chopped shallots and a generous handful of parsley in 25g (10oz) butter for about 2 minutes or until soft. Pour in 1cm (½in) dry white wine.
5 Add the mussels to the pan and cover tightly with a lid. Steam for 5-10 minutes until the shells open. Immediately take the pan away from the heat.
6 Using a slotted spoon, remove the mussels from the pan and discard any that haven't opened, then boil the cooking liquid rapdily to reduce. Pour over the mussels and serve immediately.
Hands-on time: 25 minutes
Cooking time: about 20 minutes
2kg (4½lb) fresh mussels, scrubbed, rinsed and beards removed (see Save Effort)
2 tsp olive oil
1 onion, thinly sliced
2 red peppers, seeded and thinly sliced
1 garlic clove, thinly sliced
½ tsp smoked paprika
pinch of saffron threads
500ml (17fl oz) fish stock
a large handful of fresh parsley leaves, chopped
crusty bread to serve (optional)
Serves 4
1 Sort the mussels following the instructions on the previous page. Clean under running water, removing any barnacles or beards.
2 Heat the oil in a very large pan (which has a tight-fitting lid) over a medium heat. Fry the onion and peppers for 10 minutes or until softened. Add the garlic, paprika and saffron and fry for 1 minute more. Stir in the stock and half the parsley and bring to the boil.
3 Tip the sorted and cleaned mussels into the pan. Cover and simmer, shaking occasionally, for 5 minutes or until the mussels have fully opened (discard any that remain closed). Divide among four large bowls, scatter the remaining parsley over and serve immediately with some crusty bread, if you like.
Mushroom and Two-grain Risotto
Hands-on time: 20 minutes
Cooking time: about 25 minutes
200g (7oz) risotto rice, such as arborio or carnaroli
100g (3½oz) quinoa
1.1 litres (2 pints) vegetable stock
25g (1oz) butter
1 onion, finely chopped
250g pack chestnut mushrooms, sliced
4 fresh thyme sprigs, leaves picked
2 garlic cloves, crushed
a large handful of fresh rocket
salt and freshly ground black pepper
Parmesan shavings to serve (optional)
Serves 4
1 Put the rice and quinoa into a large pan. Add the stock and bring to the boil. Reduce the heat to a gentle simmer, then cook, stirring frequently, until tender and thickened – about 20 minutes.
2 Meanwhile, heat the butter in a separate large frying pan and gently cook the onion for 10 minutes or until soft. Increase the heat to high and add the mushrooms. Cook, stirring frequently, for 5 minutes or until tender and any moisture has evaporated. Add the thyme leaves, garlic and some seasoning and cook for 1 minute more. Take off the heat and put to one side.
3 When the rice mixture is ready, stir the mushroom mixture and most of the rocket through it. Check the seasoning and divide among four bowls. To serve, garnish with the remaining rocket and, if you like, top with Parmesan shavings; serve immediately.
Hands-on time: 15 minutes
Cooking time: about 10 minutes
2 × 400g cans chopped tomatoes
2 tsp runny honey
410g can cannellini beans, drained and rinsed
400g can kidney beans, drained and rinsed
198g can sweetcorn, drained
1 red onion, finely chopped
salt and freshly ground black pepper
To serve
8 corn tacos
reduced-fat guacamole,
a large handful of parsley leaves, chopped
Serves 4
1 Put the tomatoes into a medium pan with the honey and plenty of seasoning. Bring to the boil, then reduce the heat and simmer until thickened – about 8 minutes.
2 Stir in both types of beans, the sweetcorn, onion and some seasoning. Heat through and check the seasoning.
3 Warm the taco shells according to the pack instructions.
4 Put the bean mixture, tacos, guacamole and parsley into separate bowls, take to the table and let everyone serve themselves.
Turkey Meatballs with Barbecue
Sauce
Hands-on time: 15 minutes
Cooking time: about 20 minutes
2 tsp ground coriander
½–1 red chilli, seeded and finely chopped (see Safety Tip)
½ tbsp olive oil
1 onion, finely chopped
1 garlic clove, crushed
400g can chopped tomatoes
2 tbsp soy sauce
3 tbsp tomato ketchup
salt and freshly ground black pepper
fresh coriander, chives or parsley to garnish
boiled wholegrain rice to serve
Serves 4
1 Preheat the oven to 200°C (180°C fan oven) mark 6 and line a baking tray with baking parchment.
2 Put the turkey mince into a large bowl, add the ground coriander, chilli and plenty of seasoning and mix through (using your hands is easiest). Form into walnut-sized meatballs – you should have about 20.
3 Arrange the meatballs on the prepared tray and cook in the oven, turning midway, for 20 minutes or until golden and cooked through.
4 Meanwhile, heat the oil in a large pan over a medium heat. Add the onion and fry for 10 minutes or until softened. Stir in the garlic and cook for 1 minute, then add the tomatoes, soy sauce, ketchup and seasoning. Bring to the boil, then reduce the heat and simmer for 10 minutes or until thickened slightly.
5 Add the meatballs to the sauce and stir gently to coat. Garnish with fresh herbs and serve with boiled wholegrain rice.
Harissa Chicken and Couscous
Salad
Hands-on time: 25 minutes
Cooking time: about 25 minutes
4 skinless chicken breasts
1 litre (1¾ pints) chicken stock
200g (7oz) giant wholewheat couscous
½ courgette, finely chopped
100g (3½oz) cherry tomatoes, quartered
2 spring onions, finely sliced
40g (1½oz) feta cheese, crumbled
a large handful of fresh coriander leaves, roughly chopped
salt and freshly ground black pepper
tzatziki to serve (optional)
Serves 4
1 Preheat the oven to 200°C (180°C fan oven) mark 6. Rub harissa paste over the chicken breasts and put them on a baking tray. Roast for 20–25 minutes until cooked through.
2 Meanwhile, bring the stock to the boil in a large pan. Add the couscous and simmer according to the pack instructions or until tender – about 8 minutes. Drain.
3 Transfer the couscous to a large platter, add the courgette, tomatoes, onions, cheese, coriander and some seasoning and mix through.
4 Carefully slice the cooked chicken and lay on top of the couscous salad. Serve warm or at room temperature, with tzatziki, if you like.
Quick Turkey and Pork Stir-fry
Hands-on time: 15 minutes
Cooking time: about 10 minutes
200g (7oz) turkey breast, cut into finger-sized strips
200g (7oz) pork loin fillet, cut into finger-sized strips
1 tbsp Chinese five-spice powder
1 each yellow and orange pepper, seeded and sliced
150g (5oz) pak choi, thickly shredded
1 tsp sesame seeds
1–1½ tbsp soy sauce, to taste
a large handful of fresh coriander
noodles or boiled rice to serve (optional)
Serves 4
1 Heat the oil in a large wok or frying pan over a high heat and add the turkey and pork. Cook for 3 minutes, stirring occasionally. Add the five-spice powder, sliced peppers, pak choi and a splash of water.
2 Continue to cook for a few minutes until the vegetables are just tender (but retaining a crunch) and the meat is cooked through (add more water as needed).
3 Sprinkle the sesame seeds over, add the soy sauce and rip in the coriander. Check the seasoning and serve with noodles or boiled rice, if you like.
Hands-on time: 15 minutes
Cooking time: 15 minutes
300g (11oz) wholewheat penne pasta
150g (5oz) frozen peas
½ tbsp oil
2 medium leeks, thinly sliced
1 garlic clove, crushed
300g (11oz) cooked peeled king prawns
zest and juice of 1 lemon
100g (3½oz) 2% fat Greek yogurt
salt and freshly ground black pepper
Serves 4
1 Bring a large pan of salted water to the boil and cook the pasta according to the pack instructions, adding the peas for the final 2 minutes of cooking.
2 Meanwhile, heat the oil in a large frying pan and gently cook the leeks for 10 minutes, then add the garlic and prawns and cook for 2 minutes or until the prawns are heated through. Stir in the lemon zest and Greek yogurt.
3 When the pasta and peas are cooked to your liking, reserve one cupful of the cooking water, then drain. Stir the pasta and peas into the leek mixture. Add enough of the reserved pasta water to make a smooth sauce. Season well, adding lemon juice to taste. Serve immediately.
Hands-on time: 20 minutes
Cooking time: about 25 minutes
2 large pork sausages
1 red onion, finely sliced
1 fat garlic clove, crushed
150g (5oz) gnocchi
2 × 410g cans cannellini beans, drained and rinsed
400ml (14fl oz) chicken stock
a large handful of baby spinach leaves or fresh parsley
salt and freshly ground black pepper
crusty bread to serve (optional)
Serves 4
1 Heat the oil in a large, deep frying pan and fry the sausages and onion until golden.
2 Stir in the garlic, gnocchi, cannellini beans, stock and plenty of seasoning. Bring to the boil, then reduce the heat and simmer for 10–15 minutes until the sausages are cooked through.
3 Lift the sausages out of the mixture and slice into 1cm (½in) thick slices. Return the slices to the pan and fold the spinach or parsley through. Check the seasoning and serve, with some crusty bread to mop up the juices, if you like.
