Lamb, Sultana and Pine-Nut Meatballs
Moroccan Chicken and Apricot Tagine with Lentils
Portuguese Pork and Chorizo Stew with Chickpeas
Cod and Sweet Potato Fish Cakes
Black-Eyed Bean Baked Enchiladas
When I started thinking about the chapters that were going to make up this book, this was one of the most obvious. Of course I needed to make sure I included recipes to see you through your pregnancy, but I also needed to think about what you were going to eat once your little one came along. As I speak to more and more mums, one of the things that comes up time and again is how much your life is turned upside down for the first six weeks (or perhaps six years!) after having your baby. Your life is no longer your own and the thought of cooking an evening meal is sometimes going to be a daunting one, let alone shopping for it, especially in the beginning.
I know that many mums approaching their due date will take time off before baby is born to make the house and baby’s room look perfect, ensuring all clothes are ironed and hospital bags packed, but I think that the idea of stocking up your freezer with good home-cooked meals is also a necessity. I’m not suggesting that you do all the cooking – perhaps someone else can make a dish or two and, of course, I’m sure your partner is capable of spending a couple of hours in the kitchen one Sunday afternoon preparing a few batches of Classic Beef Ragù (here). If you make some of the dishes from this chapter and have them stashed in the freezer, at least you know you’ll have something to fall back on in the first few weeks of being a new mum.
Ready meals and convenience food are OK every now and then, but remember that your body will have just been through the amazing yet challenging experience of giving birth, and you will still be in recovery mode. Add to this lack of sleep and the responsibility of caring for a new person, and you could run the risk of becoming run down. A healthy diet, consisting of home-cooked food, is nature’s best healer and will give you the much-needed energy required to get you through the first tough weeks.
You may or may not be breastfeeding, but if you are, your body is just as responsible as it was when you were pregnant for providing all the nutrients and minerals that your baby needs on a daily basis to grow big and strong, and fight off infection and improve his or her immune system. Breastfeeding can really take its toll on your energy levels, and it’s vital you keep up your calorie intake with healthy and nutritious food, and don’t overload on instant energy and empty calories. The NHS recommends that, while breastfeeding, you consume an extra 500 calories per day. Processed food, although convenient, will not provide any goodness for you or baby, leaving you both undernourished and tired.
The recipes in this chapter are all healthy and wholesome, but also freezer-friendly, so therefore won’t contain all the fresh fruits and vegetables that you need on a daily basis. You still need to add some steamed greens or vegetables to your meals, and perhaps a jacket potato or some boiled wholegrain rice, but these dishes this will provide the main bulk of what you need.
I have tried to make sure these recipes are ‘fork-feeding friendly’ too. This idea came from my Auntie Julie, who has had three children. She said that the second you sit down to eat a meal, the baby will inevitably start to cry and need a cuddle or a feed. So the majority of these recipes can be eaten using a fork only, leaving you with one hand free to tend to baby as you eat your rather rushed and probably cold, but perfectly nourishing and wholesome, home-cooked meal.
This chapter is intended to make your life easier, and will hopefully give you some new recipes to add to your family’s repertoire once life starts getting back to some form of normality. It includes some of my favourite family recipes, and I’m so happy to be able to share them with you.
What to expect after the birth
POST DELIVERY: After giving birth, regardless of how your delivery went, you will be exhausted. Your body has been through a challenge and whether you had a natural delivery lasting two hours or many more hours, or a C-section, you are going to be feeling extremely weak and like you have just run three marathons, one after the other, in stilettos! No wonder it’s us girls that got tasked with the job of carrying and delivering babies… You will need plenty of rest and a good diet to help you get back to your old self. You will also need to keep up your iron levels because you will have lost some blood during delivery – you can find this in lots of leafy green vegetables and, of course, in red meat. Pulses are also great.
BREASTFEEDING: If you choose to breastfeed, then the baby is going to be draining you of essential nutrients and vitamins as you are still going to be nourishing your little one as you did when he or she was inside you. Calcium is very important as breastfeeding without sufficient supplies of calcium can lead to brittle bones when you are older. A glass of milk, a small lump of cheese or a yogurt or two a day will help provide sufficient amounts. It’s also important to remember to drink plenty of water as this will help your milk production and it can also help prevent milks ducts from blocking, which can lead to developing very painful and unpleasant mastitis. Fenugreek seeds have also been shown to be very good for milk production; try them crushed into a glass of water or in a cup of hot tea. Omega-3 and essential fatty acids are needed for good brain development in your baby as it progresses and grows. These can be found in oily fish such as salmon, mackerel, sardines and trout.
WEIGHT LOSS: You can expect to lose around 4–8 kilos during the first week or so after delivery. Around 2–4 kilos from the baby, up to 1 kilo from the placenta and 1–3 kilos in water. It’s important to keep hydrated during this time. Don’t rush trying to lose any additional ‘baby weight’ though – the next few weeks and months are all about looking after you and baby, so don’t hurry to get back into your skinny jeans! There is plenty of time for that later. Just enjoy the wonderful journey your body has been through and marvel at how amazing women’s bodies are.
DIGESTION: Your digestion will likely be a bit out of sorts after the delivery and it may be a few days before you can actually ‘properly’ go to the loo. This is completely normal. Many women are nervous about going to the loo, especially after a natural delivery: don’t be. Drinking plenty of water will help to speed things up. Eat plenty of fresh fruit, vegetables and wholegrains for fibre, and perhaps add in a few prunes or a little Earl Grey and Ginger Prune Compote from here and wait for nature’s call!
SLEEPLESS NIGHTS: Although you love your baby unconditionally, oh, how you wish he or she would sleep! Until your baby has settled into a bit more of a routine, all you can do is take care of yourself and sleep whenever you can, especially in the first few weeks when your body is still recovering from the labour. A good, nutritious and protein-rich diet full of meat, eggs, fish and pulses will help with energy levels. Drink plenty of water and allow yourself a few snacks for boosts of energy (see the Healthy Snacks and Sweet Treats chapters, here). Don’t forget you are advised to eat up to 500 extra calories per day if breastfeeding, so make the most of it and do all you can to get through the tough first few months. Keep going Mum – you are doing so amazingly well!
BABY BLUES: Giving birth is a huge life-changing event. Combined with a huge surge in your hormone levels about five days afterwards, and the fact that you will probably be feeling totally overwhelmed by the amazing but surreal experience of having a baby to care for while not getting enough sleep, and it’s no wonder many women report feeling like they’re on an emotional roller coaster. Potassium and magnesium are great for helping lift your mood, acting as nature’s tranquilliser. Seeds, nuts, dried fruits, leafy green vegetables and wholegrains contain these in abundance. Folate, present in leafy greens, and zinc, present in most meat and dairy and pulses will also help. The vitamin B family, especially vitamin B12, found in lean meat, eggs, fish, dairy and soya, is also good for boosting your mood. For most women, the baby blues will pass quite quickly and you will soon be laughing about the fact that you cried about not being able to decide which top to wear that day, or the fact that you couldn’t find anything you fancied eating in the fridge. However, if you do find that you are still feeling down 4–6 weeks after the birth of your baby, speak to your GP or health visitor. They will be able to give you advice and assist in more serious cases of possible postnatal depression, which is very common and highly treatable. You are not alone and there is lots of help available.
A classic beef ragù is something we should all have in our repertoire, and this is my go-to recipe that I have used for ever. I use this to make everything from lasagne (or my twist on it, Ravioli Lasagne, see here) to spaghetti bolognese, cannelloni or even cottage pie. It’s so reassuring to know you have a batch or two in the freezer that can be defrosted easily, leaving you with an effortless yet tasty and nutritious meal when time is precious. Beef ragù is high in protein and iron, which will help fight fatigue and boost energy levels – essential during those sleepless nights!
PREP TIME 10 MINUTES • COOK TIME 45 MINUTES • MAKES 4 PORTIONS
2 tbsp rapeseed oil
1 large carrot, peeled and finely chopped
2 celery sticks, finely chopped
1 large red onion, peeled and finely chopped
100g pancetta
500g minced beef, lean and organic, if possible
3 garlic cloves, peeled and finely chopped
2 tsp dried oregano
1 tbsp flour
3 large tbsp tomato purée
250ml red wine
500ml hot beef stock
2 bay leaves
salt and freshly ground black pepper
1 Heat the oil in a large casserole pan over a medium heat. When hot, add the carrot, celery and red onion. Cover with the lid and cook for 5–6 minutes to soften the vegetables, stirring once or twice to ensure nothing burns. Increase the heat and add the pancetta. Cook for a few minutes, until the pancetta is slightly golden and its fat has melted.
2 Add the minced beef, garlic and dried oregano. Stir to coat the mince in all the juices and allow the meat to brown completely; this will take about 3 minutes. Now add the flour and tomato purée, mix well to coat the meat and cook for 2–3 minutes.
3 Pour in the red wine and bring the mixture to the boil so that the alcohol boils off. After 2–3 minutes, add the hot stock. Season well with salt and pepper, add the bay leaves and leave to simmer for between 45 minutes and 1 hour. The ragù is now ready to use or you can freeze it in portion sizes that work for your family. Make sure you label the freezer bags with the date you made it. The ragù will keep in the freezer for up to 1 month.
4 When you want to eat the ragù, defrost it fully in the fridge overnight before reheating it in a saucepan or in the microwave until piping hot. If using a microwave, place in a microwavable bowl, cover with a plate or cling film and cook for 3–4 minutes, then stir and heat for a further 3–4 minutes until piping hot all the way through. Times may vary depending on the strength of your microwave. If using a saucepan, empty the contents of the bag into a medium-sized pan. Add 3–4 tablespoons of water and heat until it starts to boil, then simmer for 5 minutes.
This is the sort of food I crave when I feel like I need a big hug, and I’ve been assured that for the first few weeks after the birth, that is exactly how I am going to feel. It’s rich in protein and the pasta’s slow-releasing energy will see you through the long night feeds. I use shop-bought fresh ravioli or tortellini for this dish. It’s so much easier to mix everything together and top with cheese sauce than layering in the traditional way, and is something a little different to look forward to after a day spent tending to babe. Serve with a simple rocket salad or some peppery watercress for a rich iron hit.
PREP TIME 15 MINUTES • COOK TIME 45 MINUTES • MAKES 4 PORTIONS
400g good quality fresh ravioli (I usually go for ones stuffed with spinach and ricotta)
200g fresh baby leaf spinach
1 × portion of Classic Beef Ragù (see here)
FOR THE CHEESE SAUCE
30g butter
30g plain flour
1 pint cows’ milk
80g Cheddar cheese, grated
20g Parmesan cheese, grated
1 tbsp Dijon mustard
1 large pinch of grated nutmeg
salt and freshly ground black pepper
1 Preheat the oven to 210°C (fan 190°C) if you plan to eat the lasagne straight away. To make the cheese sauce, melt the butter in a small saucepan, then add all the flour and stir well to make a paste. Cook for a few minutes then pour in half the milk. Whisk well to remove any lumps and bring to the boil. When you have a smooth, very thick sauce, add the rest of the milk and repeat the process, then simmer for 5 minutes to cook out the flour. Add the cheeses and mustard, and season with plenty of pepper, a little salt and pinch of nutmeg.
2 Gently reheat the ragù until piping hot. If using a microwave, place in a microwavable bowl, cover with a plate or some cling film and cook for 3–4 minutes, stir and heat for a further 3–4 minutes. Times may vary depending on the strength of your microwave. If using in a saucepan, empty the contents of the bag into a medium-sized pan. Add 3–4 tablespons of water and heat until it starts to boil, then simmer for 5 minutes.
3 Boil the ravioli for 30 seconds in a large pan of salted water. Drain, retaining 3–4 tablespoons of the water. Return the pasta to the pan, along with the cooking water, and mix in the ragù over a very low heat. Fold in the spinach, stirring until it wilts.
4 Pour the ravioli and ragù into 1 large or 2 small baking dishes (either disposable for ease of freezing and storing, or ceramic if eating now). Pour over the cheese sauce and finish with a little grated Parmesan. If you are eating the lasagne today, cook in the oven for 30–45 minutes until browned and bubbling. If freezing, cool completely then cover with cling film, label with the date and freeze for up to 1 month. Defrost fully overnight in the fridge before cooking in a 190°C (fan 170°C) oven for 30–45 minutes until piping hot.
This curry is not hot at all, making it great for breastfeeding mums. The spices I use are gentle and warming and will help keep your immune system in full working order. The beef is naturally very high in iron, which is really important when breastfeeding, and the coconut milk is a great source of vitamin E, essential for helping your skin recover from all the stretching during pregnancy. If you have a slow cooker, this is the perfect dish to prepare in it, as the beef needs plenty of time to become tender and to absorb all the delicious aromatics; simply cook all the ingredients together in the slow cooker for 8 hours on a low setting.
PREP TIME 20 MINUTES • COOK TIME 2½ HOURS • MAKES 6 PORTIONS
800g beef shin, cut into roughly 5cm pieces
2 tbsp rapeseed oil
400ml coconut milk
juice of 3 limes
1 tsp agave syrup
500g potatoes, peeled and cut into 5cm chunks
salt
fresh coriander leaves, to serve
FOR THE CURRY PASTE
2 dried large red chillies, split in half
2 tbsp coriander seeds
2 tbsp cumin seeds
4 cloves
2 cinnamon sticks, halved
6 peppercorns
10cm piece ginger, peeled and roughly chopped
2 sticks of lemon grass, roughly chopped
4 garlic cloves, peeled
30g fresh coriander
1 tbsp fish sauce
1 tsp shrimp paste
2 tbsp tomato purée
1 First make the curry paste. Toast the chillies, coriander and cumin seeds, cloves, cinnamon and peppercorns in a dry frying pan set over a medium heat for 2–3 minutes, shaking the pan often, until fragrant. Transfer to a pestle and mortar (or a spice grinder or mini food processor) and grind to a fine paste. Add the rest of the ingredients for the paste, and grind until smooth. Coat the beef pieces well in the curry paste.
2 Heat the oil in a large wok over a high heat. Add the coated beef and season with salt. Cook for 4–5 minutes, until browned on all sides, then pour in the coconut milk, the juice of 1 lime and the agave syrup. Reduce the heat, cover and simmer for 2 hours.
3 Stir through the potatoes and cook for a further 40 minutes. Keep an eye on the curry and if it looks as though it is starting to dry out, add a little water. Once the meat is very tender and the potatoes are cooked, the curry is ready. Add the remaining lime juice. Taste to ensure the flavours are well balanced: the curry should be sweet, sour, salty and a little hot without being spicy. You may need a squeeze more lime or an extra dash of fish sauce.
4 Either eat straight away or cool before portioning into labelled freezer bags. Freeze for up to 1 month. Ensure to defrost it fully overnight in the fridge before reheating. If using a microwave, place in a microwavable bowl, cover with a plate or cling film and cook for 3–4 minutes. Stir and heat for a further 3–4 minutes until piping hot all the way through. Times may vary depending on the strength of your microwave. If using a saucepan, empty the contents into a medium-sized pan. Add 3–4 tablespoons of water, bring to the boil, then simmer for 5 minutes. Sprinkle with fresh coriander before serving.
Lamb and dried fruit have a natural affinity and this dish reminds me of the Middle Eastern cuisine that I love so much. Lamb is a good source of protein, needed for energy and general recovery after the birth. Vitamin B12, also present in lamb, is essential for proper functioning of the nervous system and the formation of red blood cells. Vitamin B12 is passed to your baby in breast milk, so it is important to keep up sufficient supplies if you are breastfeeding. I make a little tomato sauce to coat the meatballs in so they stay nice and moist as they freeze. Then all I need to do is cook some brown rice or soak couscous in stock and serve them with Greek yogurt on the side. They also go brilliantly with the Bulgur Wheat Salad here.
PREP TIME 20 MINUTES • COOK TIME 30 MINUTES • MAKES 4 PORTIONS
FOR THE MEATBALLS
600g minced lamb
75g sultanas, roughly chopped
75g pine nuts, toasted and chopped
15g flat-leaf parsley, finely chopped
1 free-range egg yolk
1 tsp ground cumin
pinch of ground cinnamon
small pinch of dried chilli flakes
2 tbsp rapeseed oil
salt and freshly ground black pepper
FOR THE SAUCE
2 tbsp rapeseed oil
1 large red onion, peeled and finely chopped
2 garlic cloves, peeled and finely chopped
1 tsp ground cumin
small pinch of dried chilli flakes
½ tsp brown sugar
500ml tomato passata
300ml chicken stock
salt and freshly ground black pepper
1 Start by making the sauce. Heat the oil in a saucepan over a medium heat. Add the onion and sweat for 3–4 minutes, stirring occasionally, before adding the garlic, cumin and chilli flakes. Season with salt and pepper and add the sugar. Pour in the passata and stock, then let it simmer over a low heat for 15 minutes while you make the meatballs.
2 Place all the ingredients except for the oil in a large bowl and season with salt and pepper. Mix together well, but don’t overwork the mixture. Then, using the palms of your hands, shape into 16 balls.
3 Heat the oil in a frying pan over a high heat. Cook the meatballs for 2–3 minutes on each side until golden brown all over – you may need to do this in batches depending on the size of your pan. Transfer the meatballs to the tomato sauce and simmer for a further 10 minutes.
4 You can either eat the meatballs straight away or leave them to cool before portioning into labelled freezer bags with the tomato sauce. Ensure to defrost the meatballs fully overnight in the fridge before reheating. If using a microwave, place in a microwavable bowl, cover with a plate or cling film and cook for 3–4 minutes. Stir and heat for a further 3–4 minutes until piping hot all the way through. Times may vary depending on your microwave. If using a saucepan, empty the contents into a medium-sized pan. Add 3–4 tablespoons of water, bring to the boil, then simmer for 5 minutes.
This is a really flavoursome and aromatic dish minus the heat, which is a good thing you if are breastfeeding, as too much chilli can cause your milk to taste unpleasant. Make a batch while you are on maternity leave – or better still, when people say, ‘Let me know if there is anything I can do,’ take them up on their offer and send them this recipe! They can then bag it up in individual portions and drop it round, ready to be stashed in your freezer for when the little one arrives. Serve with some couscous, which can be rehydrated in boiling stock or water, some natural yogurt and some fresh coriander. I often also add some chopped pistachios and fresh mint.
PREP TIME 10 MINUTES • COOK TIME 1 HOUR • MAKES 4 PORTIONS
800g free-range chicken thighs, boned and skin removed
1 tbsp harissa paste
1 tbsp rapeseed oil
1 large white onion, peeled and finely sliced
2 garlic cloves, peeled and finely chopped
½ tsp ground cinnamon
1 tsp ground cumin
1 tsp ground coriander
1 tsp ground ginger
1 tsp ground turmeric
1 cinnamon stick
2 tbsp tomato purée
500ml hot chicken stock
125g dried apricots, (look for the darker unsulphured ones)
50g yellow lentils
salt and freshly ground black pepper
TO SERVE
60g couscous (dried weight)
2 tbsp natural yogurt
1 tbsp chopped fresh coriander
1 tbsp chopped pistachio nuts (optional)
1 tbsp chopped fresh mint (optional)
1 Cut the chicken thighs into 4–5cm pieces and coat well with the harissa paste.
2 Heat the oil in a large casserole pan over a medium heat. Add the onion and a large pinch of salt and fry for 4–5 minutes before adding the garlic and marinated chicken. Turn up the heat and cook for 5–6 minutes until the chicken starts to brown.
3 Add the ground cinnamon, cumin, coriander, ginger, turmeric and cinnamon stick. Stir the chicken to coat in the spices and cook for 2–3 minutes before adding the tomato purée and stirring again.
4 Now add the stock, apricots and lentils. Bring to the boil and allow to simmer for 45 minutes.
5 Once cooked, check the seasoning. The tagine can be eaten straight away or allowed to cool before being portioned into labelled freezer bags. Freeze for up to 1 month and ensure you defrost it fully overnight in the fridge before reheating. If using a microwave, place in a microwavable bowl, cover with a plate or cling film and cook for 3–4 minutes, stir and heat for a further 3–4 minutes until piping hot all the way through. Times may vary depending on the strength of your microwave. If using a saucepan, empty the contents of the bag into a medium-sized pan. Add 3–4 tablespoons of water and heat until it starts to boil, then simmer for 5 minutes.
This dish is full of rich tomatoes and plump olives to give you that true taste of the Mediterranean. It also freezes really well and is the perfect nesting dish as it already contains potatoes, so you don’t even need to make anything to go with it, although it is great with a big spinach salad or some roasted vegetables, chopped parsley and crusty wholemeal bread.
PREP TIME 10 MINUTES • COOK TIME 45 MINUTES • MAKES 4 PORTIONS
4 large free-range chicken legs, or 4 thighs and 4 drumsticks
4 tbsp rapeseed oil
1 large red onion, peeled and finely chopped
3 garlic cloves, peeled and finely chopped
4 anchovy fillets
2 tsp dried herbes de Provence
1 tsp fennel seeds
1 tbsp tomato purée
200ml white wine
1 × 400g tin chopped tomatoes
300ml hot chicken stock
500g new potatoes, sliced to the thickness of a £1 coin
100g black olives (the small French Nyon variety have a great flavour)
salt and freshly ground black pepper
1 Place a large heavy-based saucepan over a high heat. Season the chicken with salt and pepper. Add half the oil to the pan and cook the chicken for 3–4 minutes on each side until well browned all over – you will probably need to do this in batches. Once browned, remove from the pan and set aside on a plate.
2 Pour the remaining oil into the pan and add the onion, garlic, anchovies, dried herbs and fennel seeds. Cook for 4–5 minutes over a low–medium heat until the onions are soft. Stir regularly to prevent the garlic from burning. Add the tomato purée, stir again and cook for 2–3 minutes before pouring in the wine. Allow the liquid to come to the boil and scrape the bottom of the pan to remove any nice flavoursome bits. Once the wine has reduced by half, add the tomatoes and stock. Bring to the boil.
3 Now, take a stick blender or pour the contents of the saucepan into a food processor and blend until completely smooth. Pour the contents back into the pan. Bring to the boil and add the browned chicken, along with the sliced potatoes and olives. Leave to simmer for 30–40 minutes.
4 Once cooked, remove the stew from the heat and add lots of black pepper. You can eat it straight away or leave it to cool and portion into labelled freezer bags. The stew will keep in the freezer for up to 1 month. Defrost it fully in the fridge overnight before reheating. If using a microwave, place in a microwavable bowl, cover with a plate or cling film and cook for 3–4 minutes, stir and heat for a further 3–4 minutes until piping hot all the way through. Times may vary depending on the strength of your microwave. If using a saucepan, empty the contents of the bag into a medium-sized pan. Add 3–4 tablespoons of water and heat until it starts to boil, then simmer for 5 minutes.
People often forget that pork is just as good for stewing as lamb, chicken and beef. The natural richness of pork shoulder means it cooks down to become beautifully tender and it stays lovely and moist. I have added chickpeas to this dish to give it some body, and to provide the added energy you will no doubt need during the first few months of having your little one. Even so, I recommend serving this with some nourishing carbohydrates, such as brown rice or bread, to soak up all the delicious juices, and a mixed salad.
PREP TIME 20 MINUTES • COOK TIME 2 HOURS • MAKES 6–8 PORTIONS
2 tbsp rapeseed oil
800g free-range pork shoulder, diced into 2cm pieces
300g cooking chorizo, diced
2 red onions, peeled and finely sliced
3 garlic cloves, peeled and finely chopped
2 tsp smoked paprika
½ tsp chilli powder
2 tsp dried oregano or mixed herbs
2 tbsp tomato purée
400ml hot chicken stock
1 × 400g tin chopped tomatoes
1 tsp runny honey
2 × 400g tins chickpeas, rinsed and drained
1 tbsp sherry vinegar
salt and freshly ground black pepper
TO SERVE
1 tbsp chopped fresh flat-leaf parsley leaves
1 Preheat the oven to 160°C (fan 140°C). Heat the oil in a large casserole dish over a high heat. Season the pork with salt and pepper and, when the oil is hot, add it to the pan. You will probably need to do this in 2 batches so as not to overcrowd the pan. Cook the meat on all sides until well browned. Once the first batch is browned, remove it from the pan, add a little more oil and do the same with the second batch.
2 Return all the browned meat to the pan along with the chorizo and cook over a medium heat for 10 minutes. Now add the onions and garlic, stir well and cook for 5–6 minutes.
3 Add the paprika, chilli, oregano or mixed herbs and the tomato purée. Mix well. Pour in the stock and scrape the bottom of the pan to remove any nice flavoursome bits. Now add the tomatoes, honey, chickpeas and sherry vinegar. Bring to the boil, cover and transfer to the oven for 2 hours.
4 Once the pork is tender, remove the casserole from the oven and either eat at once or leave to cool before portioning into labelled freezer bags. The stew will keep in the freezer for up to 1 month. Defrost fully in the fridge overnight before reheating. If using a microwave, place in a microwavable bowl, cover with a plate or cling film and cook for 3–4 minutes, stir and heat for a further 3–4 minutes until piping hot all the way through. Times may vary depending on your microwave. If using a saucepan, empty the contents of the bag into a medium-sized pan. Add 3–4 tablespoons of water and heat until it starts to boil, then simmer for 5 minutes. Scatter with chopped parsley.
Fish cakes are quick and easy, and making them yourself means you will know exactly what has gone into them. I use sweet potatoes for this recipe as they contain high levels of vitamin A, which can help strengthen a low or recovering immune system. Using sweet potatoes gives the fish cakes a softer texture, as they don’t contain the starch that white potatoes do. The addition of spring onions and a little sweetcorn makes these a real treat. Serve with wilted spinach or griddled asparagus and a squeeze of lemon.
PREP TIME 20 MINUTES • COOK TIME 1 HOUR • MAKES 8
3–4 medium sweet potatoes
500g skinless cod fillets or other white fish, cut into small pieces
bunch of spring onions, trimmed and finely chopped
30g fresh coriander leaves, finely chopped
2 tsp Cajun seasoning
1 × 200g tin sweetcorn, drained
salt and freshly ground black pepper
FOR THE COATING
100g plain flour
2 free-range eggs, beaten with 50ml milk
100g polenta, dried wholemeal breadcrumbs or matzo meal
1 Preheat the oven to 200°C (fan 180°C). Place the sweet potatoes on a baking tray and pierce a few times with a knife. Cook for 30–40 minutes, until tender. You can also cook them in the microwave for 8–10 minutes on high if you are in a hurry (or impatient like me), but you will have to cook them 2 at a time as they won’t fit in one go. Halve lengthways and leave to cool. Keep the oven on if you are eating the fish cakes immediately.
2 Place the cod fillets, spring onions, coriander, Cajun seasoning and sweetcorn in a food processor and pulse a few times. Season generously with salt and pepper.
3 Scoop the sweet potato flesh into the food processor with the fish mixture, and pulse until all the ingredients are combined but still have a little texture.
4 For the coating, tip the flour into one bowl, the beaten eggs and milk into another, and the polenta, breadcrumbs or meal into a third. Shape the fish cake mixture into 8 patties. Coat each one well in the flour, then shake off the excess and dip into the egg mixture and then the breadcrumbs. Make sure each patty is completely covered. To get a really good coating, dip them back into the egg and then again into the breadcrumbs.
5 Cook the fish cakes on a lightly oiled baking tray in the oven for 20 minutes. Alternatively, freeze the fish cakes on a parchment-lined tray. Make sure they don’t touch or they will stick together as they freeze. Once frozen hard, store in labelled freezer bags – I usually put 2 in each bag. When you are ready to cook the fish cakes, preheat the oven to 200°C (fan 180°C). Cook from frozen on a baking tray for 40 minutes.
Avocados are a rich source of Vitamin E, which will help your skin to heal after the birth. It will also help with stretch marks on your breasts, which may become noticeable as your milk comes in. This dish is pretty heavy on cheese, and I’ve done this on purpose. You need extra calories if breastfeeding, and cheese is rich in calcium and vitamin D, both really important, as you will be passing on huge amounts of them to the baby through your breastmilk and need to keep up your supply to prevent brittle bones. Freeze in foil trays, either one 20cm × 30cm or two 10cm × 20cm.
PREP TIME 20 MINUTES • COOK TIME 20 MINUTES, PLUS 35 MINUTES TO REHEAT • MAKES 4 PORTIONS
2 tbsp rapeseed oil
2 red onions, peeled and finely sliced
2 red peppers, deseeded and finely chopped
pinch of chilli flakes
2 garlic cloves, peeled and finely chopped
2 tsp ground cumin
2 tsp Cajun seasoning
1 × 400g tin black-eyed beans, drained
1 × 400g tin pinto beans, drained
1 × 200g tin sweetcorn, drained
500ml tomato passata
8 small soft wholewheat tortillas
2 × 125g balls of mozzarella cheese
30g fresh coriander leaves, chopped
240ml soured cream
150g Cheddar cheese, grated
salt and freshly ground black pepper
TO SERVE
2 avocados
4 lime wedges
1 Preheat the oven to 200°C (fan 180°C) if you plan to eat the enchiladas straight away. Heat the oil in a large frying pan over a medium heat. Add the onions, red peppers, chilli, garlic, cumin and Cajun seasoning. Season well with salt and pepper and cook for 4–5 minutes. Add the beans and sweetcorn to the pan and mix well, mashing the beans slightly using either the back of a fork or a potato masher. Mix through 4 tablespoons of the passata, then transfer the mixture to a bowl to cool slightly.
2 Lay the tortillas out on a board and divide the cooled bean mixture between them. Now tear over the mozzarella cheese and sprinkle with the coriander. Roll the tortillas up carefully like a cigar and lay them into the tray(s). Pour over the remaining passata and dot over the soured cream, then top with the grated Cheddar cheese.
3 The enchiladas can now be covered tightly with cling film and frozen for up to 1 month. Remember to label them so you know what they are and the date they were made. To reheat, defrost them fully overnight in the fridge before cooking in a preheated 200°C (fan 180°C) oven for 35 minutes, until bubbling. Alternatively, cook immediately in the oven for 35 minutes. Serve with mashed avocado and a wedge of fresh lime.
