23rd October 2016 VARIATIONS. Approximate time required. m = minutes. h = hours.

Transcription

1 23rd October 2016

2 23rd October 2016 [1] Asparagus Bread Torta 90m* [2] Chicken with Peas & Bacon 20m* [3] Broad Bean Pesto 20m* with Cooked Quinoa 15m* [4] Fish with Asparagus & Goats Cheese 15m* [5] Broad Beans & Beef 20m* [6] Fresh Berries & Cream 5m* * Approximate time required. m = minutes. h = hours. VARIATIONS Short on time: [1] Roast asparagus and serve with poached eggs. [6] Fresh or roast bananas with ice cream. Carnivore: [1] Add browned chopped bacon. [3] Serve pesto and quinoa with lamb chops or pork sausages. [4] Chicken thighs instead of fish. Vegetarian: [2] Replace chicken with sliced halloumi and bacon with sun dried tomatoes. [4] Omelet instead of the fish. [5] Cooked lentils or chickpeas instead of the beef. Carb Lovers / More Substantial: [2] Roast potatoes or mash. [3] Extra quinoa. [4] Crusty bread & butter. [5] Toss in some cooked short pasta. Paleo (gluten, grain + dairy-free): [1] Serve asparagus with an omelet. [3] Replace cheese with grated brazil nuts. Serve pesto with salmon instead of quinoa. [4] Replace goats cheese with tahini. [6] Berries with coconut cream.

3 r Soupstones SHOPPING LIST* VEGGIES 500g (1lb) asparagus [1]* 1 bag salad leaves [1] 250g (9oz) frozen peas [2] 3 bunches mint [2&3&4] 4 lemons [2&3&4&5] 1.2kg (2.5lb) broad beans unshelled [3]# 1 bunch asparagus [4] 450g (1lb) shelled broad beans [5]$ PROTEIN 3 eggs [1]* 450g (1lb) chicken thigh fillets [2] 2-4 slices bacon [2] 2 fish fillets or steaks [4] 450g (1lb) minced (ground) beef [5] DAIRY 2C milk [1]* 1 onion [5] 2 large handfuls grated parmesan cheese [1]* 1 bunch mint or parsley [5] 2 handfuls grated parmesan [3] 2 handfuls berries [6] large handful goats cheese [4] 2 hunks unsalted butter [6] cream [6] PANTRY extra virgin olive oil salt & pepper 3 croissants [1]* 1t soy sauce [1] 1T sherry or wine vinegar [1] 250g / 7oz quinoa [3]+ OTHER 3Oct [add your other items here] COOKS NOTES t = teaspoon T = tablespoon. Unless otherwise stated all cans are 400g / 14oz. Standard bag of salad = approx 150g (5oz). * [1] These quantities serve 4. You could halve it but the leftovers are super delicious so I usually make this much. + [3] Makes more quinoa than you ll need but handy to have in the fridge! # [3] If using frozen broad beans you need about 450g (1lb). $ [5] 450g (1lb) shelled broad beans = approx 1.2kg (2.5lb) beans in their pods. *Based on serving 2 people. Please adjust as required. [Numbers] refer to the recipe each ingredient is required for.

4 r INGREDIENT STORAGE Best Practices* VEGGIES asparagus in the fridge wrapped in a plastic bag. salad leaves store sealed bag in the fridge. If buying loose leaves, wash and spin dry in a salad spinner then wrap loosely in paper towel and place inside plastic bag. Push out most of the air and seal. Store in the fridge. frozen peas - in the freezer in the packaging it was purchased in. mint / parsley in the fridge wrapped in a plastic bag. lemons in the fridge wrapped in a plastic bag. Can be kept at room temp if you prefer but will last longer in the fridge. broad beans in a plastic bag in the fridge. onions - in a dark pantry. berries - in the fridge in the packaging it was purchased in. PROTEIN eggs I keep mine in the pantry because we eat a lot of eggs. Will last much longer in the fridge. chicken thigh in the fridge in the packaging they were purchased in. bacon in the fridge in the packaging they were purchased in. fish fillets in the fridge in the packaging they were purchased in. I get the fishmonger to wrap up a bag of ice to keep as cold as possible. minced (ground) beef in the fridge in the packaging it was purchased in. DAIRY milk in the fridge in the packaging it was purchased in. parmesan in the fridge wrap in baking paper and store in a sealed plastic bag or airtight container. goats cheese in the fridge in the packaging it was purchased in. butter in the fridge in the packaging it was purchased in. cream in the fridge in the packaging it was purchased in. 3Oct PANTRY All pantry items best stored at room temperature in a dark place. * Also see the WASTE AVOIDANCE STRATEGY with each recipe for tips on preserving ingredients for longer periods if required.

5 r 'PREP AHEAD' POSSIBILIIES* *Here are suggestions for things you can possibly prepare ahead. They re just suggestions though so please don t feel like you need to devote your weekend to getting these steps done! It s totally up to you. [1] Asparagus Torta ASPARAGUS (25 minutes) Roast asparagus as per the recipe. Cool and refrigerate for up to 2 weeks. Then use as per the recipe. TORTA (50 minutes) Make torta as per the recipe but only bake for 30 minutes. Cool and refrigerate for up to 2 weeks. To serve bake for minutes or until golden and ready as per the recipe. 3Oct [5] Broad Beans with Beef BROAD BEANS (15 minutes) Remove broad beans from their pods. Then simmer and drain and peel the papery skins as per the recipe. Refrigerate for up to 2 weeks but the fresher the better. Add to the pan with the beef as per the recipe. [3] Broad Bean Pesto with Quinoa BROAD BEANS (15 minutes) Remove broad beans from their pods. Then simmer and drain and peel the papery skins as per the recipe. Refrigerate for up to 2 weeks but the fresher the better. Finish making pesto as per the recipe and serve asap. QUINOA (15 minutes) Cook quinoa as per recipe. Drain and cool and refrigerate for up to 2 weeks or freeze. Allow to come to room temp or warm in a pan with a little oil or butter. Serve with pesto on top.

6 Asparagus Bread 'Torta'

7 This unusual dish was inspired by the London chef, Yotam Ottolenghi. His was a bread pudding but when I called my version that at a brunch we hosted, everyone was very skeptical. Luckily I was convincing enough to get everyone to try it. My little asparagus dish stole the show. And it was competing with bacon so that s saying something. See the variations for alternative veg ideas. ÔAsparagus Bread Torta enough for 4 to 6 takes: 90 minutes 500g (1lb) asparagus (about 2 bunches) 2 cups milk 3 eggs 3 croissants, sliced about 1cm (1/2in) thick 2 large handfuls grated parmesan cheese green salad, to serve VARIATIONS dairy-free replace milk with your favourite dairy-free milk spiked with a few tablespoons extra virgin olive oil, I d personally go with almond milk. And you might want to use bread instead of buttery croissants. Use about 8 slices of a rustic loaf like a sourdough chopped into cubes. And just skip the parmsean. gluten-free replace croissants with about 8 slices GF bread that have been cut into chunks. You might like to substitute cream for the milk to make up for the lack of croissant butteriness (I would!). 1. Preheat your oven to 180C (350F). Break the woody bottoms off the asparagus and pop in a loaf pan 24cm x 12cm (approx 9.5in x 5in) with a little oil. 2. Roast for 20 minutes or until the asparagus is almost tender. 3. Combine milk, eggs and parmesan in a large bowl. Season. Toss in the croissants to moisten. 4. When the asparagus is cooked, place on a chopping board and slice half into chunks, leaving the remaining stems whole. 5. Line the loaf pan with baking (parchment) paper. Layer half the croissants in the pan. Sprinkle over the chopped asparagus. Layer in the remaining croissants and pour over the rest of the egg mixture. Top with whole asparagus spears. 6. Bake for minutes or until well browned and puffy. If you touch the top with your finger it should spring back. 7. Cool a little before slicing and serving with salad. different veg when it s not asparagus season I d try broccolini, zucchini, eggplant (aubergine) or red peppers or a combo. Adjust the roasting time of the veg as needed. carnivore toss in some cooked sausage or crispy chopped bacon in with the chopped asparagus in step 5. pescetarian add some chopped smoked trout, smoked salmon, tuna or canned salmon in with the chopped asparagus in step 5. more decadent the first time I made this I used cream instead of the milk. It was really good! short on time - roast asparagus as per the recipe and serve roast asparagus with poached eggs and toasted croissants. paleo (gluten, grain + dairy-free) serve asparagus with an omelet.

8 Asparagus Bread Torta... WASTE AVOIDANCE STRATEGY asparagus can be frozen but best to use for another meal. milk use for another meal. eggs will keep in the fridge for weeks or use for another meal. croissants can be frozen. parmesan will keep in a plastic bag or airtight container in the fridge for months. Can be frozen. salad leaves are highly perishable. My first path would be to use them for another meal (salad for breakfast!) but if that isn t possible you can pop them in the freezer. They will wilt down but can then be used anywhere you d use wilted greens. At least this way they wont go slimey. Ôview recipe online

9 Chicken with Peas & Bacon

10 ÔChicken with Peas & Bacon Frozen peas are one of the most useful items to have in the freezer which I consider to be an extension of my pantry. enough for 2 takes: 20 minutes 450g (1lb) chicken thigh fillets 2-4 slices bacon, chopped 250g (9oz) frozen peas 1 bunch mint, leaves picked squeeze lemon 1. Heat a medium frying pan on a medium high heat. Rub chicken with a little oil and bash with your hand to flatten slightly. Season with salt. 2. Cook chicken in the pan for 3-5 minutes on each side or until cooked through. Remove and rest on a clean warm plate. 3. Return the pan to the heat and cook bacon, stirring until well browned and crispy. About 5 minutes. 4. Add peas straight from the freezer and cook until warm. Remove from the heat. Toss in the mint and add a splash of lemon. VARIATIONS pork-free - either skip the bacon or replace with a chopped red onion. Or serve the peas with lashings of grated parmesan. vegan replace chicken and bacon with a drained can of chickpeas or black beans. vegetarian replace chicken with sliced halloumi and replace bacon with a chopped red onion or sun dried tomatoes. more substantial toss cooked short pasta in with the peas. Or serve on a bed of mashed or roast potato. different meat the peas and mint are lovely with pork sausages or pan fried lamb chops. pescetarian replace the chicken with your favourite fish. The bacon goes surprisingly well with fish but you re welcome to try the pork-free options if you don t dig on swine. different veg feel free to use fresh shelled peas, trimmed snow peas, sugar snap peas or trimmed green beans. Or even asparagus. 5. Divide bacony peas between two plates and top with chicken thighs.

11 Chicken with Peas & Bacon... WASTE AVOIDANCE STRATEGY chicken thigh fillets / bacon freeze them. peas - keep in the freezer. mint best to use for another meal. Leaves can be frozen but will wilt when defrosted so not ideal. Alternatively make a mint oil by packing washed and dried leaves in a clean dry glass jar and covering with extra virgin olive oil use mint oil to serve with lamb, chicken or fish. lemon whole lemon will keep wrapped in a plastic bag in the fridge for months. Ôview recipe online

12 Broad Bean Pesto

13 ÔBroad Bean Pesto Every spring I get super excited about broad beans and asparagus and this year artichokes as well. I tend to cook them so much that by the time Summer rolls around, I m happy to give them a break until next spring. The only problem with broad beans is that they are a lot of work. The best solution is to share to load. Pour a few glasses of wine and pop the broad beans down in the middle of the table and make it a social thing. enough for 2 to 4 takes: 20 minutes 1.2kg (2.5lb) broad beans unshelled 2 large handfuls finely grated parmesan squeeze of lemon juice 1 small bunch mint, leaves picked and finely sliced 1. Bring a medium pot of salted water to the boil. Meanwhile, remove broad beans from their cozy pods. 2. Simmer broad beans for 3-4 minutes. Drain and transfer to a bowl of really cold water. Allow to cool. 3. Bribe your helpers with wine and remove the pale green skins from each bean to reveal the bright green treasure inside. You ll end up with about 200g (7oz) after all that work. 4. Pat the precious beans dry then take a large handful and chop finely. 5. Return to the bowl and stir in cheese, lemon juice, mint leaves and enough extra virgin olive oil to give you the consistency you want. If serving as a sauce I go for more oil or if serving as a dip I use less. 6. Taste and season generously with salt and more lemon juice if it tastes a little flat. VARIATIONS not Spring? use frozen broad beans. You ll need about 350g (12oz) These can be added straight to the pot of boiling water. carnivore serve pesto and quinoa with lamb chops or pork sausages. carb lovers / more substantial serve extra quinoa. short on time? then broad beans definitely aren t for you! Replace with 200g (7oz) frozen peas (no need for any peeling just simmer to defrost then you re good to add the cheese etc. dairy-free / vegan replace Parmesan with finely grated Brazil nuts or almond meal. more pesto like add in a small finely chopped clove of garlic and serve with a handful of roasted pine nuts. paleo (gluten, grain + dairy-free) replace cheese with grated brazil nuts. Serve pesto with salmon instead of quinoa. different herbs I love mint here but fresh basil leaves are also great or try flat leaf parsley. broad bean sauce whizz everything in the food processor until you have a smoothish purée. video

14 Broad Bean Pesto... WASTE AVOIDANCE STRATEGY broad beans can be frozen but best to use for another meal. parmesan wrap in waxed paper or baking paper and store in the fridge in a sealed paper bag or airtight container. Will keep for months. Can be frozen if you re going away. lemon whole lemon will keep wrapped in a plastic bag in the fridge for months. mint use for another meal. PROBLEM SOLVING GUIDE bland seasoning is important here. Try a little more salt or lemon juice. Sometimes more Parmesan will be what you need. watery it s important to dry the peeled broad beans well before adding the oil etc to avoid having a watery mess. too crunchy I like my broad beans al dente like well cooked pasta. Best to taste a broad bean before draining from the pot to make sure they are tender enough for you. mushy broad beans this means they ve been overcooked. Make sure you pat them dry with paper towel before adding the other ingredients to get rid of all the excess moisture. Next time check them earlier in the cooking process. SERVING SUGGESTIONS I tend to either serve as a dip with crusty bread or as a salad/ sauce to accompany BBQ meat (lamb cutlets are especially good but so is steak) or fish. Will work pretty much anywhere you d normally use pesto like pasta or on top of soups. Ô view recipe online

15 Cooked Quinoa

16 ÔCooked Quinoa Quinoa is actually a seed from South America. It s super high in protein and has a lovely chewy texture. It only takes about 15 mintues to cook but I like to make a batch on the weekends to use for breakfasts and lunches during the week. It s great both with sweet and savoury seasonings. makes about double the dried weight takes: 15 minutes approx 250g / 7oz quinoa VARIATIONS different colours quinoa comes in red, black and white. I ve used a combo of all three in the picture. To be honest I can t taste much of a difference between the different varieties. savoury season the hot, drained quinoa with a few tablespoons each of extra virgin olive oil, sherry vinegar and soy sauce. 1. Bring a medium pot of water to the boil. 2. Meanwhile, Place quinoa in a fine sieve and rinse well under running water. Drain. 3. When the water is boiling, add the quinoa and simmer for minutes or until quinoa is tender. 4. Drain and allow to steam and cool. 5. Transfer to an airtight container and keep in the fridge until ready to use. sweet season the hot drained quinoa with a few pinches of brown sugar and a teaspoon or two of vanilla extract or vanilla bean paste. You could also simmer a cinnamon stick in with the quinoa. milky - simmer in milk or half milk half water instead of just using straight water. A cinnamon stick or vanilla bean wouldn t go astray. can t find quinoa? you could do the same thing with brown rice or barley or even spelt. The cooking times will vary for larger grains, probably more like minutes or even longer. video

17 Cooked Quinoa... WASTE AVOIDANCE STRATEGY quinoa can be kept in the pantry. PROBLEM SOLVING GUIDE hard / crunchy sounds like undercooked quinoa, pop back in the saucepan with some fresh water and simmer until tender. sticking together this hasn t ever happened to me, but I assume if you overcook quinoa it could turn mushy. Not much you can do at this stage. But next time set yout timer and be more vigilant. bland - it s important to season the quinoa before using. You can go either sweet or savoury. LEFTOVER POTENTIAL? Brilliant!. Will keep in the fridge for a few weeks. SERVING SUGGESTIONS Serve with yoghurt and berries for breakfast OR with fried eggs and chilli oil for a savoury breakkie. Use it pretty much anywhere you d use cooked rice or other grains. Ô view recipe online

18 Fish with Asparagus & Goats Cheese

19 ÔFish with Asparagus & Goats Cheese I love this with fish but the mint and asparagus also work really well with lamb cutlets or chops. enough for 2 takes: 15 minutes 2 fish fillets or steaks 1 bunch asparagus, stalks trimmed and broken in half 1 tablespoon lemon juice 1 bunch mint, leaves picked and torn if large large handful goats cheese 1. Heat a frying pan on a medium high heat. Add a little oil and cook the asparagus, stirring every few minutes until it is just tender. About 5 minutes. 2. Meanwhile, combine lemon juice with 2 tablespoons extra virgin olive oil in a bowl. Season. 3. Toss the cooked asparagus in the dressing and leave it to stand. 4. Add a little more oil to the pan and cook fish until golden on both sides, 2-3 minutes each side. VARIATIONS vegetarian skip the fish and double the asparagus and goats cheese. Or serve minty asparagus with goats cheese and a poached egg or ommlette. vegan skip the fish and cheese and serve the asparagus with chunks of avocado and roasted nuts such as brazil nuts or pine nuts. dairy-free / paleo replace goats cheese with roasted nuts such as brazil nuts or pine nuts or drizzle over a sauce made with 2 tablespoons each lemon juice, tahini, water and olive oil. carnivore replace fish with chicken thigh fillets, lamb cutlets or other lamb chops, or minute steaks. not asparagus season? no probs. Use green beans or frozen peas instead. carb lovers / more substantial serve with crusty bread & butter. paleo (gluten, grain + dairy-free) replace goats cheese with tahini. 5. To serve, divide fish between two plates. Toss mint and asparagus in the dressing and scatter over the fish. Crumble over goats cheese and serve warm.

20 Fish with Asparagus & Goats Cheese... WASTE AVOIDANCE STRATEGY fish freeze them. asparagus - can be frozen but best to use for another meal. lemon will keep for months in a plastic bag in the fridge. mint best to use for another meal. Leaves can be frozen but will wilt when defrosted so not ideal. Alternatively make a mint oil by packing washed and dried leaves in a clean dry glass jar and covering with extra virgin olive oil use mint oil to serve with lamb, chicken or fish. goats cheese will keep in the fridge for weeks. Ôview recipe online

21 Broad Beans & Beef

22 ÔBroad Beans & Beef Broad beans are one of my favourite vegetables but they are a lot of work. And I mean A LOT! They re probably the most labour intensive vegetable because they need to be peeled from the pod and then blanched and peeled to remove the papery skins. I do think they re worth the effort but you re welcome to use frozen peas instead if you re in a hurry. And a note if you ever see a recipe that doesn t get you to peel the papery skins, don t trust them. Broad beans are no where near as nice with the skins on. enough for 2 takes: 20 minutes 450g (1lb) shelled broad beans 1 onion, peeled & chopped 450g (1lb) minced (ground) beef 1 bunch mint or parsley, leaves picked 1 lemon 1. Bring a pot of water to the boil. Add broad beans and simmer for 2 minutes. Drain and place in a bowl of cold water. When cool enough to touch, remove and discard the papery skins. VARIATIONS broad beans in the pod you ll need about 1kg (2lb) to generate the 450g (1lb) shelled broad beans needed here. short on time frozen broad beans are a great time saver and are another option if it isn t broad bean season. Although you will still need to peel the papery skins. different veg frozen or fresh podded peas are great. No need to boil them just cook in the pan with the beef. Green beans, broccoli or broccolini could all be used. Just chop the veg and simmer until still a little bit crunchy. different herbs parsley, mint, basil or salad leaves or baby spinach. 2. Add a little oil to a large frying pan and cook onion on a medium heat until soft. 3. Increase the heat to medium high and cook beef, stirring every few minutes until the beef is well browned. About 10 minutes. 3. Add peeled broad beans to the beef and allow to warm through. carb lovers / more substantial serve on a bed of cooked spaghetti or mashed potato. spicy add a little chopped red chilli and / or 2 teaspoons baharat (Lebanese spice blend) or 2 teaspoons ground cumin. vegetarian / vegan replace beef with cooked lentils or chickpeas (400g / 14oz). 4. Remove from the heat and add a splash of lemon and the mint. Taste and season with salt, pepper and extra lemon if needed and serve in bowls.

23 Broad Beans & Beef... WASTE AVOIDANCE STRATEGY broad beans can be frozen but best to use for another meal. onion pantry. minced (ground) beef - freeze it. mint best to use for another meal. leaves can be frozen but will wilt when defrosted so not ideal. Alternatively make a mint oil by packing washed and dried leaves in a clean dry glass jar and covering with extra virgin olive oil use mint oil to serve with lamb, chicken or fish. parsley will keep for about 2 weeks wrapped in a plastic bag in the fridge. For longer can be frozen, will wilt when you defrost it but still edible. lemon - will keep for months in a plastic bag in the fridge. Ôview recipe online

24 Asparagus Bread Torta enough for 4 to 6 takes: 90 minutes 500g (1lb) asparagus (about 2 bunches) 2 cups milk 3 eggs 3 croissants, sliced about 1cm (1/2in) thick 2 large handfuls grated parmesan cheese green salad, to serve 1. Preheat your oven to 180C (350F). Break the woody bottoms off the asparagus and pop in a loaf pan 24cm x 12cm (approx 9.5in x 5in) with a little oil. 2. Roast for 20 minutes or until the asparagus is almost tender. 3. Combine milk, eggs and parmesan in a large bowl. Season. Toss in the croissants to moisten. 4. When the asparagus is cooked, place on a chopping board and slice half into chunks, leaving the remaining stems whole. 5. Line the loaf pan with baking (parchment) paper. Layer half the croissants in the pan. Sprinkle over the chopped asparagus. Layer in the remaining croissants and pour over the rest of the egg mixture. Top with whole asparagus spears. Chicken with Peas & Bacon enough for 2 takes: 20 minutes 450g (1lb) chicken thigh fillets 2-4 slices bacon, chopped 250g (9oz) frozen peas 1 bunch mint, leaves picked squeeze lemon 1. Heat a medium frying pan on a medium high heat. Rub chicken with a little oil and bash with your hand to flatten slightly. Season with salt. 2. Cook chicken in the pan for 3-5 minutes on each side or until cooked through. Remove and rest on a clean warm plate. 3. Return the pan to the heat and cook bacon, stirring until well browned and crispy. About 5 minutes. 4. Add peas straight from the freezer and cook until warm. Remove from the heat. Toss in the mint and add a splash of lemon. 5. Divide bacony peas between two plates and top with chicken thighs. 6. Bake for minutes or until well browned and puffy. If you touch the top with your finger it should spring back. 7. Cool a little before slicing and serving with salad. print friendly recipes. scroll up for images and full details

25 Broad Bean Pesto enough for 2 to 4 takes: 20 minutes 1.2kg (2.5lb) broad beans unshelled 2 large handfuls finely grated parmesan squeeze of lemon juice 1 small bunch mint, leaves picked and finely sliced 1. Bring a medium pot of salted water to the boil. Meanwhile, remove broad beans from their cozy pods. 2. Simmer broad beans for 3-4 minutes. Drain and transfer to a bowl of really cold water. Allow to cool. 3. Bribe your helpers with wine and remove the pale green skins from each bean to reveal the bright green treasure inside. You ll end up with about 200g (7oz) after all that work. Cooked Quinoa makes about double the dried weight takes: 15 minutes approx 250g / 7oz quinoa 1. Bring a medium pot of water to the boil. 2. Meanwhile, Place quinoa in a fine sieve and rinse well under running water. Drain. 3. When the water is boiling, add the quinoa and simmer for minutes or until quinoa is tender. 4. Drain and allow to steam and cool. 5. Transfer to an airtight container and keep in the fridge until ready to use. 4. Pat the precious beans dry then take a large handful and chop finely. 5. Return to the bowl and stir in cheese, lemon juice, mint leaves and enough extra virgin olive oil to give you the consistency you want. If serving as a sauce I go for more oil or if serving as a dip I use less. 6. Taste and season generously with salt and more lemon juice if it tastes a little flat. print friendly recipes. scroll up for images and full details

26 Fish with Asparagus & Goats Cheese enough for 2 takes: 15 minutes 2 fish fillets or steaks 1 bunch asparagus, stalks trimmed and broken in half 1 tablespoon lemon juice 1 bunch mint, leaves picked and torn if large large handful goats cheese 1. Heat a frying pan on a medium high heat. Add a little oil and cook the asparagus, stirring every few minutes until it is just tender. About 5 minutes. 2. Meanwhile, combine lemon juice with 2 tablespoons extra virgin olive oil in a bowl. Season. 3. Toss the cooked asparagus in the dressing and leave it to stand. 4. Add a little more oil to the pan and cook fish until golden on both sides, 2-3 minutes each side. 5. To serve, divide fish between two plates. Toss mint and asparagus in the dressing and scatter over the fish. Crumble over goats cheese and serve warm. Broad Beans & Beef enough for 2 takes: 20 minutes 450g (1lb) shelled broad beans 1 onion, peeled & chopped 450g (1lb) minced (ground) beef 1 bunch mint or parsley, leaves picked 1 lemon 1. Bring a pot of water to the boil. Add broad beans and simmer for 2 minutes. Drain and place in a bowl of cold water. When cool enough to touch, remove and discard the papery skins. 2. Add a little oil to a large frying pan and cook onion on a medium heat until soft. 3. Increase the heat to medium high and cook beef, stirring every few minutes until the beef is well browned. About 10 minutes. 3. Add peeled broad beans to the beef and allow to warm through. 4. Remove from the heat and add a splash of lemon and the mint. Taste and season with salt, pepper and extra lemon if needed and serve in bowls. print friendly recipes. scroll up for images and f

27 To access the meal plans & recipes online go to: Jules Clancy 2016 This ebook is copyright. Apart from any fair dealing for the purpose of private study, research, criticism or review, as permitted under the Copyright Act, no part of this ebook may be reproduced by any process without written permission. Enquiries should be addressed to the author. All rights reserved.