Fish is highly nutritious and great if you want to lower your cholesterol levels as it contains polyunsaturated fats. Oily fish are particularly beneficial. Dried peas, beans and lentils are also very healthy as they are not only a good source of vegetable protein but also high in fibre.
Crab and Spinach Oatmeal Tart
Serves 6
low saturated fat – low cholesterol – high fibre
100 g/4 oz/1 cup rolled oats
50 g/2 oz/½ cup wholemeal flour
A pinch of salt
5 ml/1 tsp baking powder
85 g/3½ oz/scant ½ cup sunflower or olive oil spread
Cold water, to mix
Filling:
1 small onion, finely chopped
225 g/8 oz frozen leaf spinach, thawed
170 g/6 oz/1 small can of crabmeat, drained
Finely grated rind of 1 small lemon
40 g/1½ oz/1/3 cup Parmesan cheese, grated
Freshly ground black pepper
1 whole egg
2 egg whites
150 ml/¼ pt/2/3 cup skimmed milk
Tomato and Spring Onion Salad, to serve
1 Mix the oats, flour, salt and baking powder together.
2 Add all but 15 g/½ oz/1 tbsp of the spread and rub in with your fingertips. Mix with enough cold water to form a firm dough. Wrap and chill for 30 minutes.
3 Knead gently on a lightly floured surface. Roll out and use to line a 23 cm/9 in flan dish (pie pan).
4 Prick the base with a fork. Line with crumpled foil and bake in a preheated oven at 220ºC/425ºF/gas mark 7 for 10 minutes. Remove the foil and bake for a further 5 minutes to dry out.
5 Meanwhile, melt the remaining spread in a saucepan. Add the onion and fry (sauté) for 3 minutes, stirring.
6 Squeeze the spinach to remove excess moisture and add to the onion. Cook, stirring, for 3 minutes. Chop up, using scissors.
7 Turn into the flan case (pie shell) and spread out. Top with the crab, sprinkle with the lemon rind, then the cheese and a good grinding of pepper.
8 Whisk the egg, egg whites and milk together and pour into the flan. Bake in the oven at 190ºC/375ºF/gas mark 5 for 35 minutes until set and golden. Serve warm with a Tomato and Spring Onion Salad.
Baked Cod with Olives and Potatoes
Serves 4
very low saturated fat – low cholesterol – some fibre
4 potatoes, scrubbed and cut into eighths
30 ml/2 tbsp olive oil
4 cod fillets, about 175 g/6 oz each, skinned
10 ml/2 tsp chopped oregano
10 ml/2 tsp chopped parsley
Finely grated rind and juice of ½ lemon
Freshly ground black pepper
1 red onion, chopped
2 ripe beefsteak tomatoes, chopped
1 garlic clove, crushed
16 stoned (pitted) green olives, halved
Dressed Green Salad, to serve
1 Boil the potatoes in lightly salted water for 4 minutes until almost tender. Drain.
2 Pour half the oil in a roasting tin (pan), add the potatoes, toss gently and place on the top shelf of an oven preheated to 200ºC/400ºF/gas mark 6. Cook for 10 minutes.
3 Lay the fish in a separate baking dish, in a single layer. Sprinkle with the herbs, lemon and pepper. Cover with foil and place on the shelf just below the middle of the oven, under the potatoes.
4 Cook for about 30 minutes until the potatoes are turning golden and the fish is tender.
5 Meanwhile, heat the remaining oil in a small pan. Add the onion and fry (sauté), stirring, for 3 minutes. Add the tomatoes, garlic, olives and a good grinding of pepper and simmer, stirring occasionally, for about 5 minutes or until pulpy.
6 When the potatoes and fish are cooked, pour off any juices from the fish into the tomato mixture. Arrange the fish and potatoes on warm serving plates and spoon the tomato sauce over the fish. Serve straight away with a Dressed Green Salad.
Plaice with Grapes
Serves 4
very low saturated fat – low cholesterol – low fibre
4 plaice fillets, cut in half lengthways
150 ml/1D4 pt/2/3 cup chicken stock, made with 1D2 stock cube
150 ml/¼ pt/2/3 cup dry white wine
1 small bay leaf
1 small piece of cinnamon stick
150 ml/¼ pt/2/3 cup buttermilk or low-fat crème fraîche
50 g/2 oz seedless green grapes, halved
30 ml/2 tbsp chopped parsley
A pinch of salt
White pepper
Fluffy Mashed Potatoes and Warm Courgette and Carrot Salad, to serve
1 Remove any dark skin from the fillets (don’t worry if it is white). Roll up, skin-sides in, and place in a single layer in a large, shallow, flameproof dish.
2 Pour over the stock and wine and add the bay leaf and cinnamon. Cover with foil and bake in a preheated oven at 190ºC/375ºF/gas mark 5 for 15–20 minutes until the fish is cooked through. Carefully lift out the plaice rolls and keep warm.
3 Boil the cooking liquid on top of the stove until it has reduced by half. Discard the bay leaf and cinnamon.
4 Add the buttermilk or crème fraîche, grapes and parsley, season to taste and heat through.
5 Carefully transfer the fish to warm serving plates and spoon the sauce over. Serve hot with Fluffy Mashed Potatoes and a Warm Courgette and Carrot Salad.
Tandoori Fish with Red Rice
Serves 4
very low saturated fat – low cholesterol – high fibre
450 g/1 lb cod fillet, skinned
150 ml/¼ pt/2/3 cup low-fat plain yoghurt
15 ml/1 tbsp lemon juice
5 ml/1 tsp ground coriander (cilantro)
5 ml/1 tsp ground cumin
2.5 ml/½ tsp turmeric
A pinch of salt
Freshly ground black pepper
175 g/6 oz/¾ cup brown long-grain rice
400 g/14 oz/1 large can of chopped tomatoes
300 ml/½ pt/1¼ cups water
1 vegetable stock cube, crumbled
6 green cardamom pods, split (optional)
2 spring onions (scallions), chopped, to garnish
1 Cut the fish into four equal pieces. Place in a shallow dish in a single layer.
2 Mix the yoghurt with the lemon, spices, salt and pepper. Spoon over the fish and turn gently to coat completely.
3 Cover and leave in a cool place to marinate for 1 hour.
4 Remove the cover and bake in a preheated oven at 180ºC/350ºF/gas mark 4 for 20 minutes, basting occasionally.
5 Meanwhile, wash the rice and place in a pan with the remaining ingredients. Bring to the boil, reduce the heat and simmer for 35 minutes, adding a little extra water, if necessary, until the rice is tender but nutty and has absorbed all the liquid.
6 Pile the rice on warm plates, top with the fish and garnish with chopped spring onion.
Family Fish Pie
Serves 4
very low saturated fat – low cholesterol – some fibre
750 g/1½ lb potatoes, peeled and cut into even-sized pieces
15 g/½ oz/1 tbsp sunflower or olive oil spread
450 g/¾ pt/2 cups skimmed milk
450 g/1 lb white fish fillet, skinned
175 g/6 oz frozen mixed vegetables
1 bouquet garni sachet
A pinch of salt
Freshly ground black pepper
45 ml/3 tbsp plain (all-purpose) flour
30 ml/2 tbsp chopped parsley
A little paprika
1 Cook the potatoes in boiling, lightly salted water until tender. Drain and mash with the low-fat spread and 30 ml/2 tbsp of the milk.
2 Meanwhile, put the fish in a flameproof casserole (Dutch oven) with the remaining milk and the mixed vegetables. Add the bouquet garni, salt and some pepper. Bring to the boil, reduce the heat, cover and simmer for 7–8 minutes until just tender.
3 Blend the flour with a little water in a cup. Stir into the fish mixture. Bring to the boil and simmer for 2 minutes, stirring until thickened. Add the parsley, taste and re-season, if necessary.
4 Pile the mashed potato on top and sprinkle with paprika. Place under a hot grill (broiler) until golden and bubbling. Serve straight away.
Speciality Trout with Almonds
Serves 4
very low saturated fat – low cholesterol – some fibre
15 g/½ oz/1 tbsp sunflower or olive oil spread
4 rainbow trout, cleaned and heads removed, if preferred
120 ml/4 fl oz/½ cup medium cider
30 ml/2 tbsp toasted flaked (slivered) almonds
15 ml/1 tbsp chopped parsley
15 ml/1 tbsp snipped chives
Freshly ground black pepper
New potatoes, boiled in their skins, and French (green) beans, to serve
1 Melt the spread in a large non-stick frying pan (skillet). Add the trout and fry (sauté) for 5 minutes on each side until cooked through.
2 Lift out of the pan with a fish slice and transfer to warm serving plates. Keep warm.
3 Add the cider to the juices in the pan and boil, stirring, until reduced by half. Add the nuts and herbs and a good grinding of pepper. Stir well, then spoon over the trout.
4 Serve straight away with new potatoes in their skins and French beans.
Soused Mackerel
Serves 4
very low saturated fat – low cholesterol – very low fibre
4 mackerel, cleaned and heads removed
2 small onions
4 small sprigs of dill (dill weed)
15 ml/1 tbsp pickling spices
1 bay leaf
120 ml/4 fl oz/½ cup malt vinegar
120 ml/4 fl oz/½ cup water
10 ml/2 tsp clear honey
1.5 ml/¼ tsp salt
New potatoes, boiled in their skins, and Blushing Leaf Salad, to serve
1 Lay the fish flat on a board, skin-sides up. Run your thumb up and down each backbone firmly to loosen it. Turn the fish over and carefully lift off the backbones, removing any loose bones as well.
2 Finely chop one of the onions. Scatter over the fish and lay a sprig of dill on each. Roll up. Place in an ovenproof dish.
3 Slice the remaining onion and separate into rings. Scatter over with the pickling spices and the bay leaf, broken in half.
4 Mix the vinegar and water, honey and salt together and pour over. Cover with foil and bake in a preheated oven at 160ºC/325ºF/gas mark 3 for about 1 hour or until the fish is cooked through. Remove from the oven and leave to cool in the liquid.
5 Chill. Remove from the marinade with a draining spoon and serve cold with new potatoes in their skins and a Blushing Leaf Salad.
Fast Mixed-bean Chilli
Serves 4
very low saturated fat – no cholesterol – high fibre
1 onion, finely chopped
1 red (bell) pepper, finely chopped
15 g/½ oz/1 tbsp sunflower or olive oil spread
5 ml/1 tsp ground cumin
5 ml/1 tsp dried oregano
2.5 ml/½ tsp hot chilli powder (or to taste)
400 g/14 oz/1 large can of chopped tomatoes
2 3 425 g/15 oz/large cans of mixed pulses, drained
Oat Tortillas, shredded lettuce and chopped cucumber, to serve
1 Fry (sauté) the onion and red pepper in the spread, stirring, for 3 minutes.
2 Add the cumin, oregano and chilli powder and stir for 1 minute.
3 Add the chopped tomatoes and drained pulses. Cook, stirring, for 10 minutes until they are bathed in a rich sauce.
4 Spoon on to Oat Tortillas, top with some shredded lettuce and chopped cucumber, roll up and serve. Eat with your fingers.
Smoked Haddock-stuffed Pancakes
Serves 4
very low saturated fat – low cholesterol – high fibre
1 quantity of Oat Bran and Wholemeal Pancakes
Filling:
225 g/8 oz undyed smoked haddock, skinned
100 g/4 oz button mushrooms, sliced
350 ml/12 fl oz/11/3 cups skimmed milk
45 ml/3 tbsp plain (all-purpose) flour
5 ml/1 tsp lemon juice
30 ml/2 tbsp chopped parsley
Freshly ground black pepper
Lemon wedges and sprigs of parsley, to garnish
Mangetout (snow peas) and baby carrots, to serve
1 Prepare and cook the pancakes, then keep them warm over a pan of hot water.
2 Make the filling. Poach the fish and mushrooms in 300 ml/1D2 pt/11D4 cups of the milk for 6 minutes or until the fish flakes easily with a fork. Lift the fish out of the milk and reserve.
3 Blend the flour with the remaining milk. Stir into the fish milk, bring to the boil and cook for 2 minutes, stirring until thickened.
4 Add the lemon juice, parsley and pepper to taste. Flake the fish and fold in gently. Heat through, stirring lightly, until piping hot.
5 Divide the mixture among the pancakes, roll up and arrange on warm plates. Garnish with lemon wedges and sprigs of parsley and serve straight away with mangetout and baby carrots.
Spaghetti with Cherry Tomatoes and Pesto
Serves 4
very low saturated fat – no cholesterol – high fibre
350 g/12 oz wholewheat spaghetti
1 quantity of Simple Pesto
100 g/4 oz cherry tomatoes, halved
50 g/2 oz stoned (pitted) black olives, halved
60 ml/4 tbsp boiling water
15 ml/1 tbsp olive oil
1 Cook the spaghetti according to the packet directions. Drain and return to the pan.
2 Add the Simple Pesto and toss gently.
3 Add the tomatoes, olives and boiling water and continue tossing over a gentle heat for about 3 minutes, until the tomatoes are just softening.
4 Pile on to warm plates and drizzle with the olive oil before serving.
Leek and Corn Stuffed Potatoes
Serves 4
very low saturated fat – low cholesterol – high fibre
4 large potatoes, scrubbed
2 leeks, thinly sliced
90 ml/6 tbsp skimmed milk
A pinch of salt
Freshly ground black pepper
15 g/½ oz/1 tbsp sunflower or olive oil spread
200 g/7 oz/1 small can of naturally sweet sweetcorn (corn), drained
4 small, ripe tomatoes
50 g/2 oz/½ cup low-fat Cheddar cheese, grated
English Mixed Salad, to serve
1 Prick the potatoes all over. Bake in a preheated oven at 180ºC/350ºF/gas mark 4 for 11D2 hours or until soft when squeezed.
2 Meanwhile, put the leeks and milk in a saucepan. Bring to the boil, reduce the heat, cover and cook very gently for 10 minutes until the leeks are soft.
3 Cut a slice off the top of each potato and scoop most of the soft flesh out into a bowl.
4 Add the leeks and their milk, the salt, a good grinding of pepper and the spread and mash thoroughly. Stir in the sweetcorn.
5 Spoon half the potato mixture back into the skins and press down well. Add a ripe tomato to each, then a good grinding of pepper. Spoon over the remaining potato mixture and roughen the top with a fork.
6 Place on a baking (cookie) sheet and sprinkle with the cheese. Top with the potato lids. Return to the oven for 30 minutes until piping hot and golden brown. Serve hot with an English Mixed Salad.
Pappardelle with Roast Mediterranean Vegetables
Serves 4
very low saturated fat – very low cholesterol – some fibre
1 aubergine (eggplant), sliced
1 red (bell) pepper, cut into thick strips
1 green pepper, cut into thick strips
1 yellow or orange pepper, cut into thick strips
1 large courgette (zucchini), cut into chunks
1 red onion, cut into eighths
1 garlic clove, crushed
30 ml/2 tbsp olive oil
Freshly ground black pepper
30 ml/2 tbsp pine nuts
250 g/9 oz pappardelle (wide ribbon noodles)
A few thin shavings of Parmesan cheese
1 Plunge all the prepared vegetables in boiling water for 3 minutes. Drain and dry on kitchen paper (paper towels).
2 Arrange in a single layer in a non-stick roasting tin (pan).
3 Mix the garlic and oil together and brush all over. Add a good grinding of pepper.
4 Roast towards the top of a preheated oven at 200ºC/400ºF/gas mark 6 for 40 minutes until tender and colouring slightly round the edges.
5 Meanwhile, dry-fry the pine nuts in a small frying pan (skillet), tossing until golden brown.
6 Cook the pappardelle according to the packet directions. Drain and pile on to four warm serving plates.
7 Spoon the vegetables over and sprinkle with the pine nuts and Parmesan shavings.
Lentil and Mushroom Madras
Serves 4
very low saturated fat – no cholesterol – high fibre
225 g/8 oz brown lentils
1 large onion, thinly sliced
15 ml/1 tbsp sunflower or olive oil
15 ml/1 tbsp Madras curry powder
175 g/6 oz button mushrooms, halved or quartered
2 large carrots, coarsely grated
30 ml/2 tbsp mango or curried fruit chutney, chopped, if necessary
30 ml/2 tbsp chopped coriander (cilantro)
A pinch of salt
300 ml/½ pt/1¼ cups vegetable stock, made with 1 stock cube
1 bay leaf
5 ml/1 tsp garam masala
Sliced cucumber and a few sprigs of coriander, to garnish
Perfect Brown Rice, to serve
1 Soak the lentils in cold water for several hours. Drain and place in a saucepan. Cover with water, bring to the boil and boil for about 45 minutes until really tender. Drain.
2 Fry (sauté) the onion in the oil in a saucepan for 3 minutes. Stir in the curry powder, mushrooms and carrots and continue cooking for 1 minute, stirring.
3 Add all the remaining ingredients except the garam masala, and stir in the cooked lentils.
4 Simmer for about 30 minutes, until the mixture is thick and well flavoured, stirring occasionally.
5 Discard the bay leaf and stir in the garam masala. Taste and re-season, if necessary.
6 Serve garnished with sliced cucumber and sprigs of coriander on a bed of Perfect Brown Rice.
Nut Moussaka
Serves 4
very low saturated fat – very low cholesterol – high fibre
2 aubergines (eggplants), sliced
100 g/4 oz/2 cups fresh wholemeal breadcrumbs
1 garlic clove, crushed
90 ml/6 tbsp red wine
60 ml/4 tbsp water
30 ml/2 tbsp olive oil
5 ml/1 tsp dried oregano
30 ml/2 tbsp tomato purée (paste)
200 g/7 oz/1¾ cups chopped mixed nuts
Freshly ground black pepper
30 ml/2 tbsp plain (all-purpose) flour
300 ml/½ pt/1¼ cups skimmed milk
15 g/½ oz/1 tbsp sunflower or olive oil spread
2.5 ml/½ tsp ground cinnamon
A pinch of salt
50 g/2 oz/½ cup low-fat strong Cheddar cheese, grated
Dressed Green Salad, to serve
1 Boil the aubergine slices in water for 3 minutes until almost tender. Drain, rinse with cold water and drain again.
2 Meanwhile, mix the next eight ingredients together and season with pepper.
3 Put the flour in a saucepan and gradually stir in the milk until smooth. Add the spread and cinnamon. Bring to the boil and cook for 2 minutes, stirring until thickened. Season with a pinch of salt and some pepper.
4 Layer the aubergine slices and nut mixture in a 1.5 litre/21D2 pt/6 cup ovenproof dish.
5 Spoon the sauce over and sprinkle with the cheese. Bake in a preheated oven at 200ºC/400ºF/gas mark 6 for 35 minutes until the top is golden and bubbling. Serve hot with a Dressed Green Salad.
Spinach and Hazelnut Parcels
Serves 4
very low saturated fat – very low cholesterol – high fibre
450 g/1 lb spinach
1 large red onion, roughly chopped
15 g/½ oz/1 tbsp sunflower or olive oil spread
175 g/6 oz/1½ cups hazelnuts
4 slices of wholemeal bread
1 egg white
5 ml/1 tsp Marmite or Vegemite
90 ml/6 tbsp boiling water
2.5 ml/½ tsp dried mixed herbs
A pinch of salt
Freshly ground black pepper
300 ml/½ pt/1¼ cups passata (sieved tomatoes)
30 ml/2 tbsp chopped parsley
1 garlic clove, crushed
5 ml/1 tsp clear honey
60 ml/4 tbsp low-fat plain yoghurt
Perfect Brown Rice, to serve
1 Select 12 of the largest spinach leaves and reserve. Discard the thick central stalks from the remainder. Wash the leaves, shake off the excess water, tear up and place in a saucepan. Cover and cook gently for 5 minutes until tender. Drain off any liquid.
2 Cook the onion gently in the spread for 3 minutes, stirring, until softened. Turn into a food processor with the cooked spinach, nuts and torn-up slices of bread. Run the machine briefly to chop, not too finely.
3 Add the egg white. Dissolve the Marmite or Vegemite in the water. Add to the mixture with the herbs, salt and pepper. Mix gently but thoroughly.
4 Cut off the thick stalks from the reserved spinach leaves. Blanch the leaves briefly in boiling water for 30 seconds. Drain, rinse with cold water and drain again.
5 Open the leaves out on a work surface and divide the nut mixture among them. Fold in the sides, then roll up and lay in an ovenproof dish. Add the remaining water to the dish.
6 Cover with foil or a lid and bake in a preheated oven at 180ºC/350ºF/gas mark 4 for about 35 minutes until cooked through.
7 Meanwhile, blend the passata with half the parsley, the garlic, honey and a little pepper in the spinach cooking saucepan. Heat through, stirring.
8 Spoon the sauce on to warm serving plates and lay the spinach parcels on top. Spoon a little yoghurt over each parcel, garnish with the remainder of the parsley and serve with Perfect Brown Rice.
Soya Bean Risotto
Serves 4–6
very low saturated fat – very low cholesterol – high fibre
1 onion, chopped
25 g/1 oz/2 tbsp sunflower or olive oil spread
1 carrot, chopped
2 celery sticks, chopped
1 red (bell) pepper, diced
100 g/4 oz frozen peas
75 g/3 oz button mushrooms, sliced
225 g/8 oz/1 cup brown long-grain rice
600 ml/1pt/2½ cups vegetable stock, made with 2 stock cubes
15 ml/1 tbsp reduced-salt soy sauce
15 ml/1 tbsp tomato purée (paste)
5 ml/1 tsp dried mixed herbs
Freshly ground black pepper
200 g/7 oz/1 small can of naturally sweet sweetcorn (corn)
425 g/15 oz/1 large can of soya beans, rinsed and drained
30 ml/2 tbsp pumpkin seeds
1 Fry (sauté) the onion in the spread for 2 minutes in a large non-stick frying pan (skillet).
2 Add the carrot, celery, pepper, peas, mushrooms and rice and cook for 1 minute, stirring.
3 Add the remaining ingredients except the sweetcorn, soya beans and pumpkin seeds. Bring to the boil, reduce the heat, cover and cook gently for about 30 minutes, stirring occasionally, until the rice is tender but nutty and has absorbed the liquid.
4 Add the contents of the can of sweetcorn, the beans and the pumpkin seeds. Cover and cook for 5 minutes. Fork through and serve.
Vitality Fish and Chips
Serves 4
very low saturated fat – low cholesterol – some fibre
4 cod or haddock fillets, about 175 g/6 oz each
75 g/3 oz/1½ cups fresh wholemeal breadcrumbs
5 ml/1 tsp dried mixed herbs
15 ml/1 tbsp dried onion granules
Freshly ground black pepper
1 egg white
15 ml/1 tbsp water
450 g/1 lb frozen chips (French fries), NOT oven chips
Lemon wedges and sprigs of parsley, to garnish
Peas, to serve
1 Remove the skin from the fish fillets and wipe with kitchen paper (paper towels).
2 Mix the breadcrumbs, herbs and onion granules in a shallow dish. Add a good grinding of pepper.
3 Lightly beat the egg white with the water in a dish.
4 Dip the fish in the egg white and then the crumb mix to coat completely.
5 Put the chips in a single layer on a baking (cookie) sheet.
6 Place the chips on the top shelf and the fish just below in a preheated oven at 220ºC/425ºF/gas mark 7 for 30 minutes until the chips and the fish are cooked and golden. Transfer to warm plates, garnish with lemon wedges and sprigs of parsley and serve with peas.