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ENERGISING BITES, SNACKS AND APPETIZERS

DRIED FRUIT AND COCONUT CHEWIES

Perfect for the holiday snack cupboard – roll in toasted coconut or sesame seeds for extra crunch. Using a food processor gets the job done in a flash.

  1. Put all the chopped dried fruit into a blender. Make sure there are no prune stones left. Process at high speed until finely chopped and clumping together in a large ball.
  2. Use clean dry hands to pinch off spoonfuls and roll into firm balls between your palms.
  3. Put the coconut or sesame seeds in a medium-sized bowl and roll one chewy at a time to coat thoroughly on all sides. Pack on wax paper in airtight containers. They will keep for a month.

Makes 14–18

HONEY-ROASTED CASHEWS

Use raw almonds or raw shelled peanuts if you prefer.

  1. Preheat the oven to 150 °C and line two baking trays with baking paper.
  2. Stir the nuts, honey and spice powder together in a saucepan over medium heat until the honey is runny and dissolved.
  3. Spread the nuts in an even layer on the baking trays and roast in the oven for 15–20 minutes until golden brown. Allow to cool completely before serving.

Makes about 2 1⁄2 cups (625 ml)

SPICED POPCORN

Each recipe makes enough for about 6 cups of freshly popped corn.

POPCORN

  1. Cover the base of a large heavy-bottomed saucepan with a tight-fitting lid with a thin film of sunflower oil.
  2. Pour in just enough popcorn kernels to cover the base of the pot in a single layer and put on the lid.
  3. Turn the heat to high and wait for the popping sounds, which will be furious at first and then start to taper off. When pops are 1 second apart, that means most of the kernels have popped.
  4. Remove from the heat immediately, take off the lid and pour the popcorn into serving bowls. Toss with any of the following seasonings, made by combining all the ingredients.

WARM SPICED NUTS

Fresh organic nuts, lightly spiced and roasted at home are one of the most sublime treats. Always taste before you buy – rancid nut oil may be carcinogenic.

  1. Preheat the oven to 180 °C.
  2. Mix the nuts with the oil or egg white in a bowl, sprinkle over the spices and nori (if using) and mix thoroughly.
  3. Spread the nuts in a single layer on baking trays and roast for 10–15 minutes in the oven.
  4. Allow to cool slightly before blotting with absorbent paper towel and serving.

Serves 6–8

BANANA LASSI

Lassi is a refreshing Indian yoghurt drink that is served ice cold, either sweetened or salty. Vegans, use nut, soy or rice milk instead of yoghurt.

  1. Whizz all the ingredients in a blender until smooth and frothy. Serve immediately.

COOK’S TIP:

For tangy, salty lassi, use 1 t (5 ml) dried or 1 T (15 ml) fresh chopped mint, a pinch of ground cumin or cumin seeds and 1⁄2 t (2.5 ml) salt with 400 ml cold low-fat Bulgarian yoghurt. Blend until frothy and serve immediately.

DAIRY-FREE BERRY AND MANGO SMOOTHIE

As a soothing pick-me-up in a glass or a healthy meal replacement, smoothies make great fast food using juice, milk or yoghurt as a base. Use soy, rice or nut milk if lactose intolerance is a problem.

  1. Whizz all the ingredients in a blender until creamy and smooth. Serve immediately.

Serves 2

SWEETCORN AND FETA FRITTERS WITH HOISIN DIP

A golden oldie, these are still delicious after all these years, and with a yummy hoisin dip they disappear in a jiffy. Make plenty.
  1. Mix the sweetcorn, flapjack mix, eggs, salt and pepper, herbs and feta into a firm batter (not too runny, but not dry and crumbly either).
  2. Mix the hoisin sauce and water and put into bowls for dipping.
  3. Fry dessertspoonfuls of batter over medium heat in sunflower oil, turning with a fork to brown on both sides. If still a little runny on the inside, pop into a warm oven (180 °C) for 5 or so minutes. Drain on absorbent paper towel and serve with hoisin dip.

Serves 8

CRISPY GARLIC AND MUSHROOM ROLLS

Buy crusty Portuguese rolls, cut off a lid, hollow out the rolls, and paint the insides with garlic butter. Crisp them in the oven while you put together the filling.

  1. Preheat the oven to 180 °C.
  2. Hollow out the rolls, leaving a firm container to fill with the mushroom mixture. Brush the insides liberally with the melted garlic butter, and put on a roasting tray in the oven to crisp up.
  3. Wipe the mushrooms clean with some absorbent paper towel and chop into even-sized pieces or slices.
  4. Heat the olive oil or butter in a large saucepan and cook the onion and garlic for about 4 minutes or until turning soft and translucent. Do not brown.
  5. Add the mushrooms and stir briskly to coat in the oil. Season with salt and pepper and cook on high heat until all the moisture has evaporated.
  6. Stir in the crème fraîche or cream and the herbs, and cook for another minute or two before removing from the heat. If it looks a bit watery, cook a while longer to reduce the sauce.
  7. Fill each crispy roll three-quarters full with the mushroom mixture, top each with grated cheese and bake for a further 5 minutes until bubbly and crusty. Garnish with rocket leaves to serve.

Serves 4

POTATO, CHIVE AND PEA CAKES

Made too much mash? This has been a favourite since my children were toddlers. Serve mini versions with dollops of guacamole for a party snack. – Sonia

  1. Use your fingers to work the flour, chives, butter and seasoning really well into the mash, then fork in the peas.
  2. Form into little cakes or fingers and flatten slightly. Allow to cool and roll each in a little extra flour. If you can, chill for 30 minutes.
  3. Heat oil in a frying pan and fry the cakes until golden brown and crispy on both sides. Drain on absorbent paper towel and serve with a dip of your choice.

Serves 4–6

TANDOORI TOFU

I cheerfully admit to loving tofu. Many find it bland, but marinated and well seasoned it makes for delicious, high protein eating. Use firm tofu for this and drain thoroughly on absorbent paper towel before marinating. If you can find it, paneer makes the perfect substitute. – Sonia

  1. Mix all the ingredients except the tofu together and pour over the tofu cubes. Use a fork to lightly blend with the tofu without breaking it up. Leave to stand for 30 minutes for the flavours to develop.
  2. Preheat the oven to 180 °C. Spray a baking tray with non-stick cooking spray and line with baking paper.
  3. Spread the tofu cubes in an even layer on the baking tray and bake for 10–15 minutes until sizzling hot. Cool slightly before serving with toothpicks and garnish with lemon wedges and fresh coriander.

Serves 4–6

ROOT CHIPS WITH TRUFFLE SALT

Truffle salt sounds terribly posh but all it really takes is a few drops of truffle oil stirred through a tablespoon or two of sea-salt flakes. Never knew you could be so grand, eh? Use a potato peeler to slice the vegetables into long thin ribbons.

  1. Preheat the oven to 200 °C.
  2. Toss each vegetable with 1 T (15 ml) olive oil in a bowl until well coated. Spread each vegetable on its own baking tray and sprinkle with truffle salt.
  3. Roast for 15–20 minutes until nicely crisp and golden brown. Allow to cool before serving.

Serves 4

PITA PIZZAS

My freezer is never without a bag or two of frozen pitas for when hunger pangs strike, since I greatly prefer the texture to that of commercial pizza bases. Of course you’re free to choose whatever base you wish, even ciabatta or French loaf works well. Spread with plain tomato purée as a base, or sliced fresh ripe tomatoes with a drizzle of garlicky olive oil, pitas make perfect pizzas. Bake at 200 °C until golden brown and crusty. – Sonia

SOME SUGGESTIONS FOR TOPPINGS:

Greek – baby spinach, sliced fresh tomato, pitted black olives, crumbled feta, torn fresh origanum and basil, crushed fresh garlic and a drizzle of olive oil

Four seasons – sliced canned artichokes, sliced mushrooms, chopped sweet peppers, pitted olives and grated mozzarella

Fig and gorgonzola – quartered fresh figs, gorgonzola, grated Parmesan, a drizzle of honey and chopped fresh rosemary

Tofu and mozzarella – sliced smoked tofu, tomato purée, ribbons of courgette, chopped fresh thyme, grated mozzarella, rocket leaves and crushed fresh garlic

Onion and brie – slow-cooked sticky balsamic onion, chopped peppadews, pitted black olives, chopped fresh rosemary and brie

Butternut and blue – roast butternut chunks, crumbled blue cheese, rocket leaves, walnuts and balsamic glaze

Thai – Thai green curry paste, sliced leeks and courgettes

CHEESY SWEET POTATO AND SESAME BALLS

A.K.A. sesame street balls, perfect for popping into your mouth – once you start it’s hard to stop! These are perfect with a dab of sweet chilli sauce.

  1. Cook the sweet potato cubes in a little boiling water in a saucepan until very tender. Drain well and cool.
  2. Mash the sweet potato with the honey, spices, cornflour and salt. Mix in the cheese.
  3. Roll tablespoonfuls of the mixture into balls and roll each in sesame seeds to coat.
  4. Deep-fry the balls in hot oil until golden brown. Drain on absorbent paper towel before serving with sweet chilli sauce.

Makes about 24 balls

EGGY POTATO LUNCHBOX PITAS

My athletic teenage sister’s favourite pre-training snack ingredients in an easy, portable pita. – Jade

  1. Cook the potato halves in boiling salted water for 5 minutes.
  2. Add the whole egg in its shell and continue cooking for another 5 minutes. Drain well.
  3. Shell the egg and coarsely chop.
  4. Gently mix the potatoes and chopped egg with the gherkins, spring onion, mayonnaise or yoghurt and watercress or sprouts and pile into the pita.

Serves 1

CORIANDER AND SWEETCORN EGG ROLLS WITH SWEET CHILLI SAUCE

  1. Use a fork to whisk together the eggs, sweetcorn, soy sauce, water, ginger and sesame oil.
  2. Heat the sunflower oil in a small non-stick frying pan and pour in just enough egg batter to make a thin pancake. When cooked on the underside, flip over with a spatula and cook for 30 seconds on the other side. Remove and keep warm. Continue until all the batter is used up.
  3. Spread each pancake with a little curry paste and then roll each one up around a filling of sprouts, onions and herbs. Cut into wheels, fasten with a toothpick and serve with sweet chilli sauce as a dip.

Serves 2

HASH BROWNS

A beloved childhood Sunday supper, served with tomato ketchup or Mrs Ball’s chutney. Fancy it up with some crème fraîche and apple sauce to impress yourself.

  1. Coarsely grate the potatoes with the peeled onion. Tip together onto a clean kitchen towel, fold the cloth around the vegetables like a Christmas cracker and wring over the sink to get rid of any excess moisture.
  2. Mix the potato and onion with the remaining ingredients except the oil and stir thoroughly to combine.
  3. Heat oil in a large frying pan until very hot and drop large heaped spoonfuls of hash mix into the pan. Flatten slightly with the back of a spoon while cooking.
  4. Cook on both sides until brown and crispy. Drain on absorbent paper towel and serve hot.

Serves 4

INDIAN CHICKPEA PANCAKES

Use chickpea flour and serve with raita (yoghurt and cucumber dip) or fresh coriander chutney (see page 17).

  1. Whizz all the ingredients except the oil together in a food processor until smooth, adding just enough water to make a batter like thick custard. The batter will keep in the fridge for up to three days; just stir well before cooking.
  2. Fry spoonfuls in hot oil until golden brown on both sides and serve as suggested.

Serves 4–6

PAN FLASH OF PAPRIKA POTATO, PEPPERS AND PEAS

I like to come home to this after a night out on the tiles. – Jade

  1. Fry the onion in the olive oil in a frying pan for 5 minutes until translucent and soft.
  2. Add the potato, pepper and paprika and leave to stick to the bottom of the pan for 2 minutes.
  3. Add the peas and cook for 2 more minutes before mashing with the back of a slotted spoon. Continue cooking for a further 5 minutes until the potato is soft. Season well.
  4. Eat straight from the pan, with a dollop of yoghurt or crème fraîche and fresh parsley scattered over. Use the toasted pita to mop it up.

Serves 1

MUSHROOM BURGERS WITH FETA, PESTO AND MOZZARELLA

Make this vegan by omitting the cheese, adding slices of grilled aubergine (eggplant) and using vegan pesto.

  1. Preheat the oven’s grill to its highest setting.
  2. Brush the mushrooms with the olive oil and arrange on a roasting tray, stem side up. Season well. Grill for about 15 minutes on both sides until softened. Turn stem side up.
  3. Spoon 1 T (15 ml) pesto over each mushroom, divide the cheeses evenly between them and grill for a further 3–4 minutes until the cheese is bubbling and beginning to brown.
  4. Slide a mushroom onto a burger roll half, top with some rocket leaves, squash down the top of the roll and enjoy with fries and a salad.

COOK’S TIP:

Use thick slices of grilled beefsteak tomato, fried halloumi or fried aubergine instead of the mushrooms.

Serves 4

FALAFEL WITH TAHINI IN PITA

Sure, falafel is not exactly flung together in a hurry, but where’s the effort in soaking the chickpeas overnight? The secret is NOT to cook the chickpeas before mincing them. Use a food processor to make the entire process child’s play.

  1. Start the night before by rinsing the chickpeas in a sieve under running water. Place the chickpeas in a large bowl and cover with water. Leave to soak for at least 8 hours.
  2. When ready to make the falafel, drain the chickpeas thoroughly and mince in a food processor with the rest of the falafel ingredients except the oil, until the mixture resembles coarse breadcrumbs. Leave to stand for 30 minutes while you make the tahini sauce.
  3. To make the sauce, simply stir together all the ingredients until smooth.
  4. Form tablespoonfuls of chickpea mix into firm balls by squishing and rolling them in your palms. Fry in a frying pan of oil over medium heat until brown and crisp on all sides. Drain on absorbent paper towel. Serve in pitas with the tahini sauce and all the trimmings.

Serves 4

STRAWBERRY, GINGER ALE AND MINT SLUSHY

I sold this at a market once and people still ask for it when they see me. Add tequila or vodka for a kick. – Jade

  1. Blend the strawberries with the sugar in a food processor.
  2. Pour into a jug and add the ginger ale, mint and ice. Mix before serving.

COOK’S TIP:

Alternatively, freeze the strawberry blend in ice trays and use as ice cubes in the ginger ale.

Makes 2 litres

10-MINUTE APPLE AND GINGER BISCUIT PUDDING

A favourite of mine, handed down from my grandmother Adèlé. – Jade

  1. Melt the butter and sugar in a large saucepan over low heat.
  2. Add the apples and cinnamon and simmer for 5 minutes.
  3. Layer the apples in a microwave-proof dish and break over half of the ginger biscuits. Pour over the cream and microwave for 3 minutes.
  4. Crumble over the rest of the biscuits and serve with scoops of frozen yoghurt.

Serves 4

BRAZIL CHOCOLATE ROCKY ROADS

Use fresh nuts and mini-marshmallows, or large ones snipped into quarters with scissors.

  1. Line a baking tray with a rectangle of lightly greased baking paper.
  2. Mix the nuts and marshmallows in a deep bowl.
  3. Melt the milk and dark chocolate together in a metal bowl suspended over a saucepan of simmering water. (Don’t let the bowl touch the water; the chocolate will go grainy and spoil.)
  4. Pour the melted chocolate in a steady stream over the nuts and marshmallows, stirring quickly to combine.
  5. Use two spoons to scoop little mounds onto the lined tray and leave to set until firm. These will keep for 2 weeks in a cool place if stored in an airtight container.

Makes 20–24

RICOTTA PUFFS WITH HONEY AND ALMONDS

You know the feeling: you need sweet and creamy comfort in a bowl, and this is it. Serve with scoops of ice cream or as is.
  1. Place the ricotta in a bowl and sift over the flour, baking powder and salt. Mash together really well before breaking the eggs into the bowl. Beat with a wooden spoon until smooth.
  2. Fry teaspoonfuls of the mixture in medium-hot oil until golden brown and puffy on all sides – do not let the oil get too hot, as the puffs will scorch on the outside and be raw and runny on the inside.
  3. Drain briefly on absorbent paper towel before serving warm in bowls, drizzled with some honey and topped with a scattering of toasted flaked almonds.

Serves 4–6