Food Diet and Health

Double Haddock Kedgeree

SERVES   4 

PREPARATION TIME           15 minutes 

COOKING TIME                   20 minutes 

4oz (115g) long grain and wild rice mixture 

8oz (225g) fresh haddock 

8oz (225g) smoked haddock 

2 eggs, size 2, hard-boiled and shelled 

5 level tablespoons Greek yoghurt 

1 level tablespoon chopped fresh parsley 

Freshly ground block pepper 

1. Cook the rice and set it to one side
2. Meanwhile, put the fresh and the smoked haddock into separate pans, cover with water and bring to the boil. Cover and simmer for about 10 minutes, until the flesh flakes easily. Drain the haddock, remove the skin and bones and break the flesh into large flakes.
3. Cut the hard-boiled eggs in half. Take out and sieve the yolks, then set aside. Roughly shop up the egg whites.
4. Mix the rice, fish, egg whites, yoghurt and parsley in a large saucepan, and season, and season with pepper. Heat gently for 2-3 minutes, stirring until hot all through. Turn the kedgeree onto a warmed serving dish and scatter the egg yolk over the top.

Instead of adding parsley, you can add ½ level teaspoon of curry powder to the kedgeree just before heating it through.

Kidneys in Tomatoes

Kidneys in Tomatoes

SERVES   4

PREPARATION TIME           35 minutes

COOKING TIME                   15 minutes

OVEN                                     Preheat to 190°C (375°F, gas mark 5)

6 beef tomatoes, each about 8oz (225)

1 ½ tablespoons olive oil

12 lambs kidneys, skinned, halve and cored

12oz (340g) mushrooms, wiped and chopped

Freshly ground lack pepper

1 ½ level tablespoon wholemeal flour

1 level teaspoon fresh rosemary leaves.

1. Slice the top off the tomatoes and set aside. Use a serrated grapefruit spoon or a teaspoon to scoop out the core and seeds without piercing the flesh. Put the tomato cases upside-down on kitchen paper to drain well.
2. Heat the oil in a saucepan, stir in the kidneys and mushrooms, and season with pepper. Cover and cook gently for 10 minutes, stirring occasionally.
3. Lift out the kidneys and mushrooms with a slotted spoon and set aside. Whisk the flour into the liquid left in the pan and bring to the boil, stirring continuously until thickened. Mix in the kidneys and mushrooms. Spoon 2 kidneys halves and some sauce into cash tomato and push 2 or 3 rosemary leaves into each one.
4. Put the tomatoes in a baking dish, place the reserved tops on them and cook in the heated oven for about 15 minutes, or until they soften.

Serve with toast or muffins.

Beef tomatoes serve as tender cases for a hearty filling of kidneys and mushrooms, hose juices are the basis of a rich sauce.

Scrambled Eggs Benedict & Orange Fresh Toast

SERVES   4

PREPARATION TIME           10 minutes

COOKING TIME                   10 minutes

1oz (30g) polyunsaturated margarine

1/2oz (15g) plain flour

8ft oz (225ml) chicken stock

1 tablespoons lemon juice

Freshly ground black pepper

4 eggs, size 2

2 tablespoons skimmed milk

4 very thin slices bailed ham, about 4oz (115g) together, fat removed

4 slices wholemeal bread

2 level tablespoons chopped fresh parsley

Fresh parsley sprigs to garnish.

1. Heat half the margarine in a small saucepan, mix in the flour and cook gently for 1 minute, stirring. Gradually stir in the stock and lemon juice, then season with pepper and bring to the boil over a moderate beat, stirring all the time. Lower the heat and simmer for 2-3 minutes, stirring frequently until the sauce has thickened. Cover and set aside.
2. Whisk the eggs lightly with the milk and season with pepper. Put the remaining margarine in a small nonstick saucepan and set to melt over a low heat.
3. Meanwhile, heat the grill to medium, warp the ham in foil and place it in the grill pan under the rack. Arrange the bread on the rack and put it under the grill, toasting it lightly on both side.
4. While the bread is toasting, pour the egg mixture into the melted margarine and stir continuously over a low beat for about 3 minutes, until it is thickened to a smooth, creamy consistency.

Softly set eggs are piled on crisp toast and wafer-thin ham and topped with a smooth chicken sauce, in a hearty dish for a late Sunday breakfast. For those who like their eggs in a lighter morning dish, French toast offers puffy and crisp triangles of bread that have absorbed the arrange-flavoured egg.

Tip: Take the scrambled eggs off the heat as soon as they become creamy. They will continue to cook in their own heat while you serve out the ham and, if overcooked, will become rubbery.

Orange French Toast

SERVES   4

PREPARATION TIME           5 minutes

COOKING TIME                   5 minutes

2 eggs, size 2

6fl oz (175ml) skimmed milk

1 level tablespoon finely grated orange rind

4 slice 3-day-old wholemeal bread, ¼ in (6mm) thick, cut in half      and crusts removed

1 tablespoon corn oil.

1. Whisk the eggs, milk and orange rind together and pour into a wide, flat dish. Lay the bread in it in one layer and after 10-15 seconds, turn over with a palette knife. Leave for 2-3 minutes to soak up all the mixture.
2. Heat the oil in a large nonstick frying pan and cook the bread over a moderately high heat for 2-3 minutes on each side, until lightly browned. Serve at once while hot and crisp.

SERVES   4

PREPARATION TIME           1 hour 10 minutes

COOKING TIME                   40 minutes

OVEN:                                    Preheat to 160ºC (325ºF, gas mark 3)

For the filling:

4oz (115g) dried mixed beans, soaked in cold water overnight.

1 small hock or knuckle end of pork, about 1 ½ lb (680g) including the bone, skin and fat removed.

1 tablespoon olive oil.

1 small onion, peeled and chopped.

1 large clove garlic, peeled and crushed.

½ medium green pepper, de-seeded and chopped.

1 level teaspoon chili powder.

½ level teaspoon each ground coriander and ground cumin.

14oz (400g) tinned tomatoes.

4oz (115g) cos lettuce, washed and finely shredded.

3 spring onions, trimmed and cut into fine strips.

For the tacos:

8oz (225g) unbleached plain flour.

¼ pint (150ml) boiling water.

1 teaspoon sesame oil.

1. Cook the beans, putting the pork in to cook with them.
2. Meanwhile, make the tacos. Sift the flour into a mixing bowl and make a well in the centre. Pour in the boiling water and mix to a firm dough, then knead on a lightly floured surface until smooth. Cover and leave to rest for 15 minutes.
3. Knead the dough again and roll it out with a rolling pin on a floured surface until ¼ in (6mm) thick. Stamp out circles with a plain cutter 2 ½ in (65mm) in diameter, then knead and roll the trimmings and stamp out more circles. There should be 12 in all.
4. Brush 6 circles with sesame oil and lay the remaining 6 circles on top of them. Roll out the sandwiched pairs on a floured surface until the circles are 6in (15cm in diameter.
5. Cook the tacos one sandwiched pair at a time in an ungreased heavy-based frying pan over a moderate heat. When the sandwich starts to puff with air bubbles, after about 1 minute, turn it over and cook for 1 minute more, or until the underside is freckled with small brown spots, Lift out the tacos and carefully peel apart the two layers. Lay the tacos in an ovenproof dish, put on the lid and set aside. Cook the other pairs in the same way.
6. When the beans and pork are cooked, remove the pan from the heat and drain. Take the meat off the bone and cut it into shreds.
7. Heat the olive oil in a heavy-bases saucepan and fry the onion in it for 3 minutes. Mix in the garlic and pepper, and cook for 2 minutes, then stir in the chili powder, coriander, cumin, tomatoes, beans and pork. Bring to the boil, cover and simmer gently for 30 minutes, then turn into a warmed serving dish.
8. Fifteen minutes before the beans are ready, put the tacos to warm through in the heated oven. Pile the hot tacos on a warmed serving plate to rake to the table. Serve the beans, lettuce and spring onions in separate bowls for folding in the tacos at the table.

 You can prepare the tacos and bean filling the day before, if more convenient. Store the tacos in a polythene bag in the refrigerator and allow 5 minutes longer for reheating in the oven. Store the filling, once cooled, in a covered dish in the refrigerator and, before serving, bring it to the boil quickly in a saucepan, then simmer it for 10 minutes.

A stack of fresh, warm Mexican pancakes, spicy beans and pork, crisp shreds of lettuce and strips of hot spring onions make a colourful contribution to a spread for entertaining guests or family at brunch.

The diners will enjoy the novelty of filling and folding their tacos at the table.

Tip: To fill and fold a taco, put a spoonful of filling in the centre, turn the bottom third of the taco over it, then turn in the two sides to overlap in the centre and make an open envelope shape.

Courgette and Tomato Omelette

     SERVES   4  

     PREPARATION TIME           10 minutes

     COOKING TIME                     10 minutes

1 tablespoon olive oil.

6 spring onions, trimmed and chopped.

2 cloves garlic, peeled and crushed.

8oz (225g) courgettes, halved lengthways and cut into thick slices.

14oz (400g) tinned tomatoes, drained and chopped.

½ level teaspoon each dried basil and dried thyme.

Freshly ground black pepper.

3 eggs, plus 3 egg whites, size 2

2oz (60g) grated mozzarella cheese

Sprigs of fresh thyme to garnish.

1. Heat the oil in a large, nonstick omelettes pan and cook the spring onions in it over a moderate heat for about 1 minute, until softened but not coloured. Mix in the garlic and courgettes and cook for 3 minutes, shaking the pan from time to time.
2. Stir the tomatoes, basil and thyme in with the onions, and season with pepper. Cook for about 2 minutes more, or until the courgettes are tender and the liquid from the tomatoes has almost evaporated.
3. Meanwhile, heat the grill and beat the eggs and egg whites lightly with a fork. Pour the mixture over the vegetables and stir gently for 2 minutes, pushing the set mixture to the centre and tilting the pan to let the unset mixture run round the edge.
4. When the mixture is set underneath, scatter the mozzarella over the top, and put the pan under the hot grill for about 2 minutes, until the omelette is set and lightly browned on top. Cut into wedges, garnish with the thyme sprigs and serve at once.

Crusty bread and a green or mixed salad are good accompaniments to this dish. Your can vary the omelette filling, using leek, diced cooked potato, red or green pepper, chopped broccoli or chopped mixed fresh herbs. Instead of adding cheese, scatter on 2 rashers of unsmoked back bacon, trimmed of fat and finely chopped.

Chunks of courgette and sweet tomato sparked with spring onion, basil and thyme add texture to this light omelette that is simple to prepare. Melted mozzarella tops the pale egg base to give a golden finish to a savoury brunch dish.

Marinated Tuna & Tomato Sandwiches

     SERVES   4   sandwiches 

     PREPARATION TIME           15 minutes 

    Plus 45 minutes to stand 

8 slice bread, ¼  in (6mm) thick, from a 1 lb (450g) loaf. 

4 teaspoons olive oil. 

2 cloves garlic, peeled, halved and lightly crushed. 

8 teaspoons red wine vinegar. 

1 small red onion, peeled and thinly sliced. 

4 black olive, stoned and chopped. 

2 medium tomatoes, sliced. 

7oz (200g) tined tuna in oil, drained and flaked. 

4 level tablespoons chopped fresh basil. 

1. Cut pieces of waxed or greaseproof paper for wrapping up the sandwiches, and lay 2 slices of bread on each. Trickle ½ teaspoon of oil evenly over each slice, then rub each pair of slices with half a garlic clove. Sprinkle 1 teaspoon of vinegar on each slice of bread.
2. Spoon equal amounts of the onion, olives, tomatoes, tuna and basil onto one slice of each sandwich and top with the remaining lice, putting it oil-side down.
3.  Wrap up the sandwiches securely and leave them to stand at room temperature for 45 minutes before eating so the bread absorbs the juices. You are preparing a packed lunch, keep the wrapped sandwiches in the refrigerator until it is time to pack them, then put them in a plastic box.

    SERVES   4  

    PREPARATION TIME           15 minutes, plus 4 hours to cool.

    COOKING TIME                   1 hour 45 minutes

    OVEN:                                    Preheat to 160ºC (325ºF, gas mark 3)

 2 teaspoons olive oil.

1 lb (450g) shin of beef with bone and fat removed, cut into large cubes.

¼ pint (150ml) red wine

1 clove garlic, peeled and sliced.

1 level teaspoon dried marjoram.

1 bay leaf.

8oz (225g) low-fat fromage frais.

1 level teaspoon mixed peppercorn, crushed.

Fresh coriander leaves to garnish.

1. Heat the oil in a frying pan and brown the meat in it on all sides over a high heat. Lift the meat out of the pan with a slotted spoon and put it in a small, ovenproof casserole.
2. Stir in the wine, garlic, marjoram and bay leaf. Cover with a tightly fitting lid and cook in the heated oven for about 1 hour 45 minutes, or until the meat is tender enough to cut with a spoon. Stir once or twice during cooking.
3. Turn the meat and liquid into a shallow dish, discarding the bay leaf. Leave to cool, then refrigerate for at least 2 hours. Lift off any fat from the top and remove and discard any membranes and gristle from the meat. Blend the meat and the cooking juices in a food processor until smooth, or mince very finely, passing it twice through a mincer.
4. Add the fromage frais and blend again for 1 minute or beat with a fork. Spoon the mixture into four ramekin dishes, sprinkle the crushed peppercorns on top and chill in the refrigerator for 1 hour. Garnish with the coriander just before serving.                  

Melba toast makes a light and crisp accompaniment to the smooth potted beef. 

Spicy Beans on Toast

SERVES          4

PREPARATION TIME:          10 minutes

COOKING TIME:                    10 minutes

2 tablespoons olive oil

2 green sticks celery, trimmed and finely chopped

1 medium red onion, peeled and finely chopped

1 clove garlic, peeled and crushed

1 level teaspoons curry powder

14oz (400g) cooked borlotti, cannelloni or haricot beans, drained and mashed.

4 slices crusty bread

Tomato slices and coriander leaves to garnish.

1. Heat the oil in a frying pan and cook the celery and onion in it over a moderate heat for 6-8 minutes, stirring frequently, until softened but not browned.
2. Stir in the garlic, curry powder and savory or thyme, and cook for I1 minute. Mix in the beans and cook gently for 3-4 minutes, until heated all through.
3. Meanwhile, toast the bread on both sides. Spread the bean mixture on the toast and arrange the sliced tomatoes on top. Sprinkle with he coriander and serve at once.

SERVES   4

PREPARATION TIME           15 minutes

COOKING TIME                   25 minutes

OVEN:                                    Preheat to 190ºC (375ºF, gas mark 5)

2 level tablespoons plain flour.

¾ level teaspoon English mustard powder.

¾ pint (150ml) stout or bitter beer.

Freshly ground black pepper.

4oz (115g) grated reduced-fat Cheddar cheese.

1 lb (450g) haddock, cod or other white fish without skin or bone, cut into cubes.

4.thick slices wholemeal bread.

1 level tablespoon snipped fresh chives or chopped fresh parsley.

1. Mix the flour and mustard to a smooth paste in a bowl with a little of the stout or beer. Season with pepper and gradually mix in the rest of the stout or beer. Stir in the cheese and fish, and turn into an ovenproof dish.
2. Cover the dish and bake in the heated oven for 15 minutes, then uncover and bake for about 10 minutes more, until the sauce is bubbling and the fish is cooked enough to flake easily when tested with a fork.
3. Toast the bread on both sides and lay it on individual plates. Spoon the rarebit onto the toast, sprinkle with the chives or parsley, and serve immediately.

Note: Any white fish is suitable for this variation of Welsh rarebit; baking the fish in stout produces a distinctive malty flavour and a rich sauce.

Cheese Rarebit

SERVES   4

PREPARATION TIME           15 minutes

COOKING TIME                   10 minutes

3fl oz (85ml) skimmed milk.

½ teaspoon Worcestershire sauce.

1 level teaspoon English mustard powder.

5oz (150g) grated reduced-fat Cheddar cheese.

4 thick slices wholemeal bread.

½ level teaspoon paprika.

Sprigs of watercress and red onion rings to garnish.

1. Stir the milk, Worcestershire sauce, mustard powder and cheese in a small, heavy-based saucepan over a low heat until the cheese has melted and the mixture is smooth. Remove from the heat and leave to cool and thicken for 10 minutes, stirring from time to time.
2. Toast the bread under a moderately hot grill on one side only. Spread the cheese mixture on the untoasted sides and sprinkle with paprika.
3. Turn the grill up to high and cook until the topping is golden brown and buddly. Lift the slices onto individual plates, garnish with the watercress and onion, and serve immediately.

Note: The most traditional of British ingredients – English mustard, Worcestershire sauce and Cheddar cheese – melt and sizzle over toast to create this simple snack.