Chunky Veg Soup

Don't let the long list of ingredients put you off this filling, hearty, chunky and healthy veggie soup/stew (I use the / as it's very, very chunky) is a delicious winter warmer and once you've done the chopping, it's just a matter of adding.

The sweet potato and capsicum impart a lovely sweetness that counters the acidity of the tomatoes.

Ingredients:

Low fat cooking spray

1 large onion, chopped

2 cloves garlic, crushed

2 meduim carrots, chopped

2 stalks celery, chopped

salt and pepper

1/2 tsp celery salt

1/2 Tbs thyme

1 bayleaf

1 large sweet potato, peeled and chopped

1 Tbs tomato paste

1 Tbs soy sauce

1 stock cube

100g lentils verte, washed and pre-cooked for 10 min in the microwave (just cover with water and cook on high)

1 tin chopped tomatoes

1 L boiling water

1 yellow capsicum, chopped

1 courgette, chopped

2 handfuls of mini pasta shapes (note the heart shaped pasta in the pic - a gift from my sister's recent trip to Italy)

1 Tbs balsamic vinegar

handful torn basil

To make:

1) Heat some cooking spray in a pot over a medium heat and add in the onions. Stir fry for 3minutes and then add garlic and stir.

2)Put the carrots, celery, salt, pepper, celery salt, bayleaf and thyme and stir for 3 minutes.

3) Then add sweet potato, tomato paste, soy sauce and crumble in the stock cube, mix well.

4) Then add the lentils and tomatoes and stir well to get everything mixed before pouring in the water. Bring to the boil then turn down, cover and leave to simmer for 20 minuites.

5) Add the yellow capsicum and let that cook for 15 minutes before adding the courgettes, pasta and vinegar. Turn up the heat and cook for 10 minutes, or until the pasta is done (it will take longer than the packet instructions to cook as it's in with everything else).

6) Just before serving add the torn basil.

Serves 4.

This is very satisfying and delicious with crusty white bread, or on its own.

Vanilla and Chocolate Cupcake Morsels

At this time of year people go nuts with Christmas cards, giving them to everyone and anyone, or so it seems. Unless it's someone who takes the time to write a personal message to each and every card recipient, they normally contain the standard 'to' and 'from' fields. To me, this is a massive waste of paper, especially when they get binned a couple of weeks down the line. So instead, I take edible Christmas treats to work, and this year it was mini cupcakes.

The below recipe is a halved version of a classic cupcake recipe from (yes, you guessed it) the Edmond's Cookery Book. I make 2 batches, one while the other is cooking. You can double the below to make one big batch if you want to, but I like making 1/2 chocolate and 1/2 vanilla.

The icing is my own recipe, but pretty standard, I am sure it's in a million recipe books.

For the cakes:

Ingredients:

65g dairy free spread

1/2 tsp vanilla essence

1/4 c caster sugar

1 egg

1/2 c self raising flour, sifted,

1 Tbs cocoa, sifted (leave out for the vanilla cakes)

1/2 tsp baking powder, sifted

2 Tbs soy milk

To make:

1) Prepare a mini cupcake tin with mini paper cases. Heat the oven to 190°c, gas mark 5.

2) Cream the spread and sugar, then mix in vanilla.

3) Add egg and mix well.

4) Sift in flour and other dry ingredients, then add milk.

5) 1/2 fill cupcake cases, and bake for about 10 minutes until risen and lightly golden.

6) Cool on a wire rack.

For the icing:

Ingredients:

25g dairy free spread, softened

2 c icing sugar, sifted

1 heaped Tbs cocoa, sifted

1/2 tsp vanilla essence

Hot water to mix

To make:

1) Mix the spread and icing sugar then divide into 2 bowls.

2) To one bowl, add the cocoa, then half the essence and a little hot water. Mix vigorously until you achieve a smooth consistency.

3) In the other bowl just add the other half of the essence and a little water. Mix as above. Ice the chocolate cakes with the vanilla icing, and the vanilla cakes with the chocolate.

4) Ice with a piping bag or a knife, dipping it in warm water as you go for a smooth finish.

5) Decorate with festive sprinkles.

Makes about 40 mini cupcakes.

Note: If you don't have a piping bag, you can use a sandwich bag - just put the icing in one corner of the bag and snip the corner off. Twist the top of the bag and twist as you go to push the icing out.

Lil' Banana Cakes with Caramel Mocha Icing

I don't really know anyone who doesn't like banana cake. Yet to me, a banana cake should be dense and very banana-ey, not just a cake with a mere hint of banana. This cake definitely fits the bill. Could also be made as a large cake, cook it for 50 min-1 hour in that case.

This recipe is hand written in my recipe book and I confess that

I have no idea where it came from. However, I have tweaked ingredients and quantities from the original. The icing was born on request from the boy and gives the cake a banoffe pie feel. It's adapted from the caramel icing recipe in the Edmond's Cookery Book.

Let them eat cake...

Ingredients:

75g dairy free spread

1/2 c caster sugar

1 large egg, beaten

2 c plain flour

2 tsp baking powder

3 large ripe bananas, mashed

3/4 c walnuts, chopped

To make:

1) Grease a 6 hole Texan muffin pan (or 12 hole regular pan), turn the oven to 180 degrees, gas mark 4.

2) Cream the spread and sugar, then mix in the egg well.

3) Sift in the flour and baking powder and mix well.

4) Add the mashed bananas and walnuts and mix until well combined.

5) Spoon mix into tins and bake until golden and well risen (about 30-40 min for the Texan pan, probably about 20 for the smaller muffin pans). When cooked, they should pull away from the sides of the pan and spring back when lightly pressed.

6) Turn out of tins and leave to cool completely on a wire rack before icing.

Now the Caramel-Mocha icing...

Ingredients:

1/2 c soft brown sugar

1Tbs dairy free spread

1 tsp instant coffee, dissolved in 1 tsp hot water

2 tsp soy milk

1/2 c icing sugar

To make:

1) Put the brown sugar and butter in a small pan, and heat over a low

heat until spread has melted and butter has dissolved.

2) Add the milk and coffee, then take off the heat.

3) Mix in the sifted icing sugar until you achieve a smooth paste (add a little more milk/icing sugar if need be).

4) Smother over the cakes and enjoy.

Makes 6 Texan muffin sized cakes.

Pure pesto with pasta

A result of having broccoli, courgettes and not much else in the fridge - this pesto is so easy to throw together and still has an intense, pesto-ey flavour without the masses of oil. You could sprinkle with toasted pinenuts before serving for a tasty final touch.

Ingredients:

Low fat cooking spray

1 onion, chopped

2 cloves garlic, crushed

1 head broccoli, chopped into small florets

Juice of 1/4 lemon

Salt & pepper

2 courgettes, grated

1 tsp crushed chili

2 Tbs nutritional yeast

1/4 c soy milk

Handful fresh basil, torn

Cooked, drained spaghetti of your choice (I used wholewheat)

To make:

1) Spray some cooking spray to a pan over a medium heat and cook onions for 2-3 minutes, then add garlic and cook onions until translucent.

2) Add the broccoli and cover, stirring occasionally, for about 5 minutes until the broccoli is very soft. Mix in the lemon juice and seasoning.

3) Put this all into a food processor and blend until smooth. Put aside.

4) Rinse the pan, put it over a medium heat and use a little more cooking spray. Tip in the courgettes and cook, stirring for about 3 minutes, until soft.

5) Scrape the blended mix into the courgettes and stir in chilli and nutritional yeast, then gradually add milk, stirring until you achieve a smooth consistency.

6) Just before turning off the heat, stir in the basil.

7)Pour over drained pasta and mix through until all strands are coated. Garnish each serving with a few basil leaves.

Makes enough for pasta for about 4 people.

NB. As this isn't made with oil like normal pesto, it won't keep for longer than a few days.

Christmas Cake

You simply can't have Christmas without Christmas Cake. It just wouldn't be right.

I have grown up with this cake, my mum always made it on the last weekend of October (having soaked the fruit beforehand-you do need to think ahead a bit with this one) so it had time to 'mature'. It was a family affair with my sister and I helping. I have made it for the past 2 years, but this year, I decided that my partner and I didn't need a whole cake (we love it and end up eating the whole thing in a ridiculously short period of time). So I reduced my mum's famous recipe and made a few little alterations of my own, including making small cakes instead of 1 large one. They'd make great little gifts.

I love how plump the dried fruit becomes, all drunk on brandy. And the minute you add the flour it all turns the most divine golden shade. This cake is truly a much anticipated joy for me to bake (and eat). Traditionally our family doesn't go in for iced Christmas cake and none of us are big on Marzipan, but this year I went with some royal icing, as per the lovely Rose Elliot.

Ingredients:

3/4 c currants

3/4 c raisins

1/2 c sultanas

1/2 c dried cranberries

1 c brandy

100g dairy free spread

1/2 c brown sugar

2 eggs

50g chopped glace cherries

1/3 c chopped mixed peel

1 c plain flour

pinch salt

rind of 1/2 lemon

1/3 c chopped hazelnuts

1 tsp mixed spice

1 tsp baking powder

To make:

1) Turn the oven to 150 °c, gas mark 2. Grease a 6 hole Texan muffin pan.

2) Wash the cranberries, raisins, currants and sultanas and drain in a colander. Then leave, covered, to soak in the brandy, at least overnight but I normally leave them a few days so they soak up all the brandy and get lovely and plump.

3) Cream the spread in a large bowl and gradually add the sugar, beating well.

4) Add the eggs, one at a time, beating well after each addition.

5) Mix in the lemon rind then add the soaked fruit, mixed peel, cherries and hazelnuts, mix thoroughly.

6) Sift the flour, baking powder, salt and spice and add gradually, stirring from the bottom to make sure everything is combined.

7) Spoon into the tins, bake for 40min -1hour (depending on your oven). Once cooked, the cake will come away from the sides and if you insert a skewer, it will come out clean.

Makes 6 Texan muffin size cakes.

For Rose Elliot's Royal Icing...

Ingredients:

2 egg whites

450g icing sugar, sifted

1/2 Tbs lemon juice

1 Tbs glycerine

To make:

1) Whisk the egg whites until frothy, and gradually add other ingredients.

2) Continue to whisk until the mixture thickens and stands in peaks.

3) Use a spatula to cover the cakes in this sweet, fluffy icing. I garnished these with dried cranberries.

Christmas Mince Pies

Growing up, mince pies were an integral part of Christmas. Each December we'd get through batch upon batch, as fast as my mum could make them. This is her fruit mince recipe. It makes enough for about 4 dozen or so mince pies. You can keep it in a glass jar in the fridge for up to a year. Make the fruit mince at least a week or so in advance of making the pies to really get the full flavours.

The pastry is from the Kiwi cook's bible - the Edmond's Cookery Book - I have tweaked it very slightly. One batch of pastry makes about 9 pies, depending on how thinly you roll it. I use my mini food processor to make the pastry as it makes it ridiculously easy (and I love watching it form a ball at the end - simple things). But making it by hand is easy too. Just takes a little longer.

Firstly, the fruit mince...

Ingredients:

500g raisins

500g currants

450g sultanas

2 large cooking apples (peeled, cored and grated)

100g mixed peel

zest of 1 lemon

400ml brandy

2 tsp mixed spice

1 tsp cinnamon

1/2 tsp ginger

1) Wash the raisins, currants and sultanas and drain in a colander. Put them in a large glass bowl and pour in the brandy. Cover and leave overnight.

2) The next day, add the apples, mixed peel and lemon zest, mix well.

3) With a stick blender, blend the mix so some of it is very well puréed and some still has chunkier pieces (I did this in batches and blended each batch to a slightly different consistency). Add the spices and mix it all really well together. Store in glass jars in the fridge until you are ready to use it. Use glass rather than plastic as plastic will then take on the strong flavours.

Then for the pastry...

Ingredients:

1 cup plain flour

40g vegetable shortening

35g dairy free spread (or butter)

1/4 cup sugar

1 tsp mixed spice

1 egg yolk

1 Tbs cold water

1) Sift the flour, rub in the shortening and spread with your fingers, or pulse them together with the food processor. The result should look like fine bread crumbs.

2) Stir in the sugar and mixed spice, then add egg yolk and water and mix until it's a stiff dough (or mix in the food processor until it forms a ball).

3) Wrap in cling film and chill in the fridge for at least 30 mins before using it.

Then for the pies...

1) Turn the oven to 190 degrees (gas mark 5) and grease a bun tray or shallow muffin pan.

2) Roll out the pastry with a floured rolling pin on a floured surface to about 2 or 3 mm thick and cut 2 circles for each pie - one that is larger than the top of the holes in the muffin pan, and one that is the same size.

3) Lay the larger circles in the bottom of the muffin moulds, gently pressing them into the base and against the sides.

4) Add fruit mince - a good couple of teaspoons into each one - make the fruit mince come just up to the top of the muffin hole - don't overfill them.

5) Brush some milk on the visible edges of the pastry base and place the smaller circles on top of the mince, pushing them down at the edges to meet the pastry bottom. Prick each pie with a fork and brush with a mix of milk and beaten egg. Bake for 20 - 30 min, depending on your oven.

6) Cool on a wire rack and dust with icing sugar.

Pear and Chocolate Muffins

I was inspired to make these after watching an old episode of Nigella (oh how I love her), where she made a pear and chocolate dessert. I have always loved the combination of pears and chocolate, and am on a mission to find the perfect muffin recipe, so combined the two ideas.

I find that muffing recipes are normally too wet and have had issues finding a really good one, so I have merged a few different recipes as well as some of my own ideas to come up with the below.

Ingredients:
150g plain flour

1 tsp baking powder

1/2 tsp baking soda

3 Tbs golden castor sugar

2 heaped Tbs cocoa

pinch salt

2 pears, peeled an cored. One finely chopped and the other grated

30g melted margarine

2 Tbs brown sugar

1 tsp vanilla essence

1 egg, beaten

3 Tbs soy milk

To make:

1) Turn the oven to 190 degrees, gas mark 5. Put 10 paper cases in a muffin tray.

2) In a large bowl, sieve the flour, baking powder, baking soda, salt and cocoa. Add the castor sugar and stir to mix.

3) In a smaller bowl, whisk the brown sugar and margarine together, then add the rest of the wet ingredients and mix well.

4) Add the pears to the dry ingredients and stir to combine. Make a well in the dry ingredients and pour in the wet ingredients. Fold together, stirring as few times as possible, until JUST combines (can still be some slightly dry patches).

5) Spoon into the paper cases and cook for 25-3o minutes until they have risen. They should spring back when gently pushed.

6) Cool on a wire rack. For an indulgent dessert, serve with chocolate sauce.

To make the chocolate sauce:

Heat 2 Tbs soft brown sugar and 1 Tbs golden syrup in a small pan. Stir occasionally, and add 2 Tbs cocoa when the sugar has dissolved. Next add 3 Tbs of soy milk and 1/2 tsp vanilla. Stir all together until really bubbling and add 1 tsp cornflour. Mix well, take off the heat and set aside until you are ready to eat.

Far Eastern Fusion Soba and Prawn soup

This soup has lots of ingredients, but don't be put off, it's actually so easy to make. You literally just throw things together. There are a few stages, but nothing complicated.

This is going to be a new winter staple. It's filling and very fresh and clean tasting. Also has a nice bit of heat to it so it'll help to clear any blocked sinuses. Be warned though, if you haven't cooked with fish sauce before, it does have a fairly strong smell, but the flavour it adds is quintessentially Thai.

It's adapted from a Gordon Ramsey recipe for Vietnamese Beef and Noodle Soup from his book 'Healthy Appetite'. I've pulled in elements of Japanese and Thai cooking to make it a fusion of far eastern flavours.

Ingredients:

For the prawns -

200g raw prawns

1 heaped tsp crushed garlic

1 tsp crushed chilli

Juice of 1/2 lime

2 cm piece ginger, peeled and finely grated

Black pepper

1 tsp sesame oil, plus extra for noodles

125g soba noodles

For the broth -

Stock cube (fish or vege)

1.5 l boiling water

20g fresh ginger, peeled and finely chopped

5 peppercorns

1 stick celery, chopped

1 carrot, chopped

2 spring onions, chopped

salt and black pepper

1/2 tsp wasabi powder

3 cloves

1 cinnamon stick

1 cardamom pod, lightly crushed

2 tsp castor sugar

3 Tbs fish sauce

Once the broth has been strained -

1 carrot, cut into thin sticks

6 broccoli florets, thinly sliced

150g bean sprouts

2 spring onions, chopped

small bunch of coriander, chopped

lime wedges to serve

To make:

1) Put the prawns in a bowl with the ingredients listed under 'for the prawns', stir everything together, cover and put them in the fridge to marinate while you make the rest of the soup.

2) Cook the soba noodles according to the packet directions. Drain and then toss with a little sesame oil to avoid them sticking. Set aside.

3) To make the broth, put all of the ingredients in a large pan and bring to the boil. Then turn the heat down, cover and simmer for 30 minutes.

4) Strain the soup into a clean pot with a sieve so you are left with just the clear broth. Discard the solid pieces from the soup. Bring the broth back to the boil and add the carrot and broccoli. Cook for 5 minutes and add the prawns and bean sprouts. Cook them for 1 minute, just until the prawns have cooked through.

5) Divide the noodles into 4 bowls, then pour the broth over the top and garnish with coriander and spring onions. Serve with lime wedges.

Serves 4.

Bean, Basil and Tomato Hotpot

Incredibly easy to make and very warming and satisfying, this bean, basil and tomato hotpot is a winner for a weekend brunch or easy supper.

Ingredients:

low fat cooking spray

1 meduim onion, sliced

1 tsp crushed garlic

1 Tbs tomato paste

salt and pepper

1 tsp dried Italian herbs

1/2 tsp dried oregano

2 tsp balsamic vinegar

1 tin chopped tomatoes

1 tsp brown sugar

1 tin butterbeans

handful fresh basil, chopped

To make:

1) Add some low fat cooking spray to the frying pan over a medium heat. Put onions to the pan, and cook stirring until they start to turn translucent. Add garlic and cook, stirring for another minute.

2) Mix in the tomato paste, seasoning, herbs and vinegar then pour in just a little water to deglaze the pan and stir well. Pour in the tomatoes and add the sugar. Let it cook at a fast simmer for about 5 minutes, then add the beans and leave to cook for another 10 minutes, stirring every couple of minutes until it begins to reduce.

3) Take off the heat and mix in most of the basil, keeping some back for garnishing.

4) Serve sprinkled with basil and with toast, pita bread or ciabatta.

Serves 2.

Note: For variation you could add in different ingredients like mushrooms (add them just before the tomatoes), spiced sausage (to meat it up, add these at the same time as the onion), crumbled feta (at the same time as the basil).

Creamy Butternut Squash and Spinach Soup

A creamy soup with subtle flavours and a protein boost from the tofu.

Ingredients:

Low fat cooking spray

1 small butternut squash, peeled and cubed

1 onion, finely chopped

2 cloves garlic, crushed

1 medium potato, cubed

salt and pepper

1/2 tsp chilli power (mild, as I am a bit of a wuss)

1/2 tsp ground nutmeg

juice of 1/2 lemon

1 litre of veg stock

1 pack of silken tofu (firm)

200g baby spinach, chopped

To make:

1) Boil the butternut until tender, drain and reserve the water to use as part of the stock.

2) Put some cooking spray in a pot and add onion, cook 2 minutes and add garlic. Cook, stirring, for a further 3 minutes.

3) Add potato and all seasoning. Cook for about 3 minutes, then add the stock, bring to the boil and turn down to simmer. Cook about 15 minutes until the potato is tender.

4) While that is simmering, combine the butternut squash and tofu in a bowl, then blend or whisk until smooth.

5) When the potato is cooked, blend the mixture. Add this gradually to the tofu mix, stirring to combine, then blend the mix.

6) Put soup back in the pot, reheat and add the spinach. Cook another few minutes until spinach is wilted. Serve garnished with some baby spinach leaves.

Serves 4.

Carrot, Corriander and Split Pea Soup

Earthy and really satisfying, this soup takes a while to cook, but not long to actually prepare. You can put it on a leave it to simmer while you get on with anything else. It has a fair amount of spice, but is by no means hot, just nice and aromatic.

Ingredients:

Oil or low fat cooking spray

1 onion, chopped

2 cloves garlic, crushed

450g carrots, peeled and chopped

150g yellow split peas, rinsed and drained

Salt and pepper

2 tsp ground corriander

1 tsp garam masala

1 tsp ground cumin

1/2 tsp paprika

1 litre vegetable stock

fresh corriander to serve

To make:

1) Spray the cooking spray into a pot and add onion. Cook 2 minutes and add garlic. Cook a further minute and add carrots. Cook 4 minutes, stirring.

2) Add in the split peas and spices and mix together. Pour in the stock, then bring soup to the boil, turn down and simmer.

3) Cook for about 25 minutes until split peas are soft. Add to blender and puree.

4) Serve topped with corriander and paprika.

Serves 3.

Risotto Soup

Inspired by ingredients in my fridge and the favourite Italian rice dish, this is a really hearty soup that satisfies the tummy and the soul.

Ingredients:

Low fat cooking spray

1 medium onion, finely chopped

1 large leek, sliced

2 large garlic cloves, crushed with the back of a knife and chopped (this helps to release the flavour)

1 celery stick, sliced

salt and pepper

1 tsp celery salt

juice of 1/2 a lemon

1 bay leaf

1/2 a large courgette, diced

1/2 a head of broccoli cut into small florets

a good sprinkle of nutmeg

8ooml veggie stock

1 cup frozen peas, defrosted

1/2 cup Arborio rice, rinsed well and drained

Handful of fresh parsley and basil, finely chopped

Parmesan ans some basil leaves to serve if desired

To make:

1) Spray some cooking spray into a large pot over a medium-low heat, add onions and cook for 1-2 minutes, stirring until they turn translucent.

2) Add the leek, garlic and celery with salt, pepper, celery salt, bay leaf and lemon juice and cook for another 2 minutes, stirring. Add the broccoli and courgette with the nutmeg, stir together to combine flavours.

3) Add the stock, bring to the boil, then cover and simmer for about 10-15 mins until all the veggies are soft.

4) Put soup in a blender with half of the peas and blend until smooth.

5) Return to the pot, add the rice and bring to the boil. Boil for 10 minutes, stirring constantly to ensure rice doesn't stick. The mix will thicken due to the starch in the rice, so add boiling water, a bit at a time, when it's getting too thick.

6) Turn the heat down, cover and simmer a further 10 minutes, making sure the rice is cooked. Take off the heat and add remaining peas as well as the mixed parsley and basil leaves and stir together. Add more boiling water if it's too thick.

7) Served garnished with basil leaves, black pepper and some parmesan curls for those who eat dairy.

Makes 4 very good sized servings.

Leek and Butterbean Soup

Sainsbury's had 2 for one on leeks this week, so it would have been rude not to get the second bag and this soup is the result. This light soup has the lovely sweet flavour of the leeks and butterbeans and is super healthy. The nutmeg adds a subtle earthy hint - you can add more nutmeg if you wish, but add a little at a time because it is a very strong flavour.

Ingredients:

non stick cooking spray

3 celery sticks, chopped

500g trimmed leeks, chopped

2 large garlic cloves, peeled and roughly crushed with the back of a knife

salt

pepper

1/4 tsp nutmeg

1 bay leaf

1 veggie stock cube

800ml boiling water

1 400g tin butterbeans

To make:

1) Spray cooking spray into a pot over a medium heat. Add celery, leeks and cook for 2 minutes, then add garlic, salt, pepper, nutmeg and bayleaf. Cook covered for about 7 minutes, stirring occasionally until the leeks and celery are soft.

2) Crumble a stock cube over the veggies, and stir to mix together. Then pour water over the top, stir, cover and cook for about 15 minutes, stirring occasionally.

3) Add the tin of beans and cook a further 5 mins.

4) Put the soup in a blender or use a hand held blender, and blend until smooth.

5) Taste and adjust the seasoning if desired, then pour into bowls.

6) Swirl a little soy milk or yoghurt through each bowl, and add a sprig of parsley and freshly ground pepper.

7) Serve with fresh crusty bread rolls (I had a very domestic moment and made poppyseed rolls to accompany).

Leeks have the same health benefits of onions, just in slightly smaller quantities. They are great for winter as they have antibacterial properties and help to fight colds. They also contain vitamins C and E. (Nutritional reference from Complete Vegetarian; Nicola Graimes (ed); 2009).

Cauliflower and Parsnip Soup

This soup is the result of my love for cauliflower, the fact that it's really high in vitamin C (and I have a cold) and the lack of cauli recipes out there, save the cheese variety. I thought I'd give it a go and the result was a really creamy texture and taste, with a very flavoursome topping that contrasts well with the subtle cauliflower.

All the soup ingredients are white to keep the colour, so I avoided even pepper and stock and made sure that nothing coloured in the pan - so a low heat in the initial stages is essential.

Ingredients:

for the soup:

Low fat cooking spray

1 onion, chopped

1 tsp crushed garlic

Salt

3 small parsnips, peeled and chopped

1 medium - large head of cauliflower, chopped and any brown bits discarded

1 bayleaf

1 litre of boiling water

for the topping:

Low fat cooking spray

1/2 a small leek (the green end), sliced

6 mushrooms, sliced

1 tsp chilli ( I used the prepared stuff in a tube as it has all the juices t permeate)

1 tsp lemon juice

salt and pepper

2 large sundried tomatoes

Handful of rocket

Paprika

Freshly ground black pepper

Parsley to serve

To make:

1) Heat a pan over a low heat with some cooking spray and add the onions. Cook them very gently and stir constantly to stop them browning. When translucent, add the garlic and salt and a little water to stop sticking.

2) Add cauliflower and the bayleaf and the rest of the water. Bring to the boil, then turn down and simmer for half an hour to make sure everything is really soft.

3) Blend the soup in a blender until smooth, return to the pan and keep on a very low heat, stirring every now and again.

4) Add leeks to a small frying pan with a little cooking spray and stir fry until cooked. Add mushrooms, chilli, lemon juice and seasoning, and stir fry until the mushrooms are browning. Add the sundried tomatoes and rocket and toss until combined and the rocket has wilted.

4) Pour soup into bowls and sprinkle with paprika, place some of the topping on top of each bowl and finish with freshly ground black pepper and parsley.

Served 2/3

Sweet Potato and Bean Soup

This recipe is ridiculously easy to make. I wanted to make muffins as well this evening, so made a dinner that could literally just be thrown together and left.

It's pretty much a Jill Dupleix recipe (my mum sent it to me ages ago from one of her recipe books and I've found it online http://www.jilldupleix.com/recipes/rec067.php), I've just upped the spice a bit.

There is a really nice amount of heat to this, and the flame orange colour of the soup and the red of the paprika reinforces the spicy taste.

Ingredients:

4 medium - large orange fleshed sweet potatoes, cut into small pieces

5 cups of boiling water or veg stock (I crumbled a stock cube over the veg and added water on top)

Salt and pepper

400g can of white beans, rinsed (I used cannelini beans. Butterbeans would also be good and Chickpeas would give a more Moroccan taste)

1 heaped tsp curry power (I used medium heat)

1 heaped tsp ground cumin

Plain soy yoghurt (or dairy if you prefer)

Paprika to sprinkle

A small handful of parsley, chopped

To make:

1) Put the sweet potatoes, stock or water and salt (not too much) and pepper in a pot. Bring to the boil, then turn down to simmer. I left it for about half an hour while I made muffins.

2) When the potato is very soft, take off the heat and add the spices and 1/2 the can of beans, stir well.

3) Either transfer to a blender or use a stick blender to get a smooth soup. I prefer using a stick blender as there's no fuss with transferring and you don't need to wait for it to cool.

4) If you have used a blender, return to the pot and add the other 1/2 of the beans. If it's too thick for your liking, add a bit more boiling water to achieve the consistency you like, bring the soup back to a gentle simmer.

5) Pour into bowls and top with a couple of spoonfuls of yoghurt, a sprinkling of paprika and some parsley. Serve with mini naan breads if desired.

So easy, so healthy, yet so delicious and very visually appealing.

I would say served 4 with bread, but this served 2 very big bowls (with one having a second bowl) without bread.

Comfort Stew

Today was the first seriously Autumn day in London. It rained, was getting dark as I walked home from the station and I even wore tights. So it was the perfect evening for a filling stew; hearty, warming, tasty and packed with veges. This stew is the dinner equivalent of slipping on a giant knitted jumper, tracksuit trousers and ugg boots. Cosy.

You can play around with the variety of veg in this. It's nice to have different colours and cut them in a range of ways (cubes, strips, rounds etc).

I am very much a cook-by-sight and then taste person, not so much a stickler for measuring. But I have, for the sake of my blog, tried to measure everything out. The ingredients list looks hideously long, but it's really just this and that from the spice cupboard. The time is all in the prep - once it is in the oven, the time is yours!

Ingredients:

For the stew's sauce

2 tsp vegetarian gravy powder

1 c boiling water

2 Tbs flour

1 Tbs tomato paste

Salt

Pepper

1 tsp dried mixed herbs

1 tsp dried thyme

1 tsp worcestershire sauce

1 tsp soy sauce

1 tsp balsamic vingar

The body of the stew

1 medium onion, sliced lengthwise

1 small / medium leek, sliced

3 vegetarian sausages, cut into chunks on the diagonal

A splash of soy sauce

1 large garlic clove

1/2 tin of any beans you like (I used borlotti for the stew pictured, but mixed beans, chickpeas or any white bean are also perfect)

1 red capsicum, sliced lengthwise

1/3 head of cauliflower, cut into florets

1/3 head of broccoli, cut into florets

1 large carrot, cut into rounds

1 medium sweet potato, cubed

3 mushrooms, sliced

400g tin of chopped tomatoes

A large handful of basil

For the cous cous

1 cup cous cous

About 1 1/2 cups of boiling water

Salt

Pepper

Lemon juice

A big handful of parsley, chopped

To make:

1) Mix sauce ingredients together - first the gravy granules and water, then add flour and mix well. Add the the rest of the ingredients and combine.

2) Lightly fry the leek, onions and sausages with the first measure of soy sauce.

3) Cut all veges and add them to a casserole dish with a lid. Add the cooked onions, leek and sausages.

4) Pour the sauce over the veges along with the tomatoes.

5) Cook at gas mark 6 for about an hour, taking out to stir occasionally (about 3 times).

6) Make the cous cous when the stew is almost ready. Put cous cous in a bowl, add boiling water, cover and leave for about 10 minutes. Taste it to make sure it's cooked through, and if not, add a touch more water and leave to stand again. Be really careful not to add to much. Add salt, pepper, lemon juice and parsley and combine with a fork.

7) serve the meal sprinkled with parsley.

Serves about 4 or tastes great the next day if you have left overs.

Lemon and Dill Salmon Fishcakes

These fishcakes are real comfort food. Great in either summer or winter, they play host to a range of different flavours that all centre around the salmon. The addition of the boiled egg makes them more than a little reminiscent of a fish pie.

The crunch of crumbs and the creaminess of potato makes for a delicious meal that skips the added fat of many potato based recipes. These can be fried or baked, but I find the best(not to mention lowest fat) results from grilling.

Salmon is so, so good for you, both inside and out. Because this recipe flakes the fish, you can buy the cheaper off cuts from supermarket like Sainsbury's. If you eat fish, I'd really encourage you to encorporate it in your weekly menus.

Ingredients:

2 large potatoes (about 250g each)

4 Tbs soy yoghurt

2 Tbs soy milk

Salt

Pepper

1 tsp dried dill

Juice of 1/4 lemon

1 tsp wholegrain mustard

1 1/2 tsp sweet chilli sauce

2 spring onions, finely chopped

low fat cooking spray

1 small onion, finely chopped

1 clove garlic, finely chopped

1 egg

200g salmon, chopped into chunks

1 Tbs soy sauce

1 tsp lemon juice

1 tsp honey

A handful of parsley, chopped

To make:

1) Peel and chop the potatoes and bring to the boil in a pan of salted water. Turn the heat down to a rapid simmer and cook about 15 min or until tender.

2) When cooked, drain potatoes, transfer to a large bowl and mash. Add the soy yoghurt and milk, 1 Tbs at a time, mashing in between until you get a smooth, creamy texture - but not too sloppy. Add salt, pepper, dill, first measure of lemon juice, wholegrain mustard, sweet chilli sauce and spring onions. Mix well.

3) Use the potato pot to boil your egg, about 8 minutes for a hard boiled egg. When it's ready, cool in a bowl of cold water and then peel and chop.

4) While your egg cooks, gently fry onions and garlic in a little low fat spray in a small pan, making sure they turn translucent and don't burn. Add to the potatoes and mix.

5) Pan fry the salmon with the honey, soy sauce and 2nd measure of lemon juice. Cook on a high heat so all liquid thickens and the fish is well coated and cooked. Flake the salmon gently with a fork. Add to the potatoes with the parsley and egg and mix well.

6) Prepare a baking tray with low fat spray to prevent sticking. Pour some crumbs into a bowl and shape handfuls of the mixture into patties. Cover in the crumbs and pat gently in between your hands to make the crumbs adhere. Place each cake on the baking tray.

7) If you have time, leave the cakes in the fridge to solidify a little, if not, go straight to step 8 (which is exactly what I did for the ones pictured).

8)Grill about 15 minutes on the first side, or until golden. Turn and grill 10 mins on the other side.

Serve with salad, lemon wedges and a choice of condiments like sweet chilli sauce, tomato sauce, or tartar sauce.

This made 8 fish cakes and served 2, one hungry boy and one not quite so hungry girl.

Sunday brekkie - healthy eggs bene

This is a vegetarian, low fat alternative to Eggs Benedict. Obviously it doesn't have Hollandaise sauce, but personally I find this too rich anyway. The soft cheese adds creaminess for those who would like it, or a little soy / natural yoghurt would serve a similar purpose.

Eggs are high in protein and spinach is rich in antioxidants and fibre.

Ingredients:

2 eggs

2 English Muffins (split)

Low fat cooking spray

4 mushrooms

3 large handfuls of baby spinach

Salt and pepper

A little low fat soft cheese if you like

Chopped parsley

To make:

1) Bring a pot of water to a simmer to poach the eggs.

2) Chop the mushrooms into fairly thin slices. Heat a small pan with a little low fat cooking spray and add mushrooms.

3) Put the muffins spilt side up under the grill. They'll take about 3 minutes.

4)Add eggs to water. If you are using the traditional poaching method make sure that water is at a very slow simmer and add about 1tsp of white vinegar before adding the eggs. Personally, I use silicone egg poachers - you just crack the egg into them and pop them in the boiling water where they float. Easy. I like my eggs very well cooked, but about 3 minutes will see an egg that's cooked through the white with a runny yoke. Perfect to my partner's taste.

5) Add the spinach to the mushrooms at the very end, cook until it's just wilted.

6) To assemble, spread a little of the soft cheese on the muffin if desired (I left this off my one as I don't eat dairy) and top with the mushrooms and spinach to cover the muffin. Slide the egg on top and sprinkle with chopped parsley and some freshly ground black pepper.

7) If you are very hungry, you can serve 2 eggs per person and double the veg (my partner always has 2) or the remaining halves of muffin can be had with a sweet topping, like marmalade, to finish off the breakfast.

Serves 2.

P.S, if you are interested, from my calculations, each 1/2 muffin with the veges and egg, no cream cheese, is 3 Weight Watchers points.