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Cheddar Onion Soup
450g (1lb) onions850 ml (1 1/2 pint) chicken stock 20g (3/4 oz) cornflour ground black pepper100g (4 oz) half fat cheddar, gratedchopped parsley for garnish
To make it lower in salt, use a low salt stock cube
Avocado with Prawns
2 medium avocados
100 grams (4 ounces) shelled prawns
4 tablespoons reduced calorie mayonnaise
1 tablespoon tomato purée
11/2 teaspoons lemon juice
Drop or two Tabasco hot pepper sauce
Salt and pepper, to taste
1 Mix the mayonnaise with the tomato puree, lemon juice and Tabasco, then season with salt and pepper.
2 Mix in the prawns.
3 Shortly before serving, cut the avocados in half lengthwise and remove the stones. Fill with prawn mixture and serve.
Tip: Serve with some multigrain bread spread with a little reduced fat spread and cut into quarters.
1 teaspoon cumin seeds
1/2 teaspoon coriander seeds
1 tablespoon sesame seeds
2 x 400 grams cans chickpeas drained
3 tablespoon tahina
4 tablespoons fresh lemon juice
4 garlic cloves, minced
2 teaspoons sea salt
Pinch of cayenne pepper
125 millilitres 1/4 pint/1/2 cup) water
2 teaspoons extra-virgin olive oil
Chopped coriander leaves and slices of lemon to decorate
1 Toast the cumin, sesame and coriander seeds in a small frying-pan until fragrant (about 4 minutes). Crush coarsely in a mortar with a pestle, or use a spice grinder. Set aside.
2 Transfer the chickpeas to a food processor. In a small bowl, whisk together the tahina, garlic, lemon juice, salt, crushed spices, sesame seeds and the water. Turn the food processor on and add the liquid mixture a tablespoon at the time until a smooth purée is formed.
3 Serve with carrot, cucumber or celery sticks, and pitta bread.
Tip: If you don’t like your hummus too garlicky, then reduce the amount of garlic in the recipe
Poached Pears, Cheese, and Walnuts
4 pears, peeled, cored and halved
6-8 cubes (3 tablespoons) crystallised ginger
75 grams (3 ounces/3/4 cup) blue cheese, crumbled (Danish Blue works well)
75 grams (3 ounces/f3/4 cup) walnuts
4 slices streaky bacon
Rocket salad, to serve
1 Poach pears in a little water with ginger for around 5-10 minutes or until soft.
2 Drain but reserve 1 tablespoon of the cooking liquor.
3 Mix blue cheese with chopped walnuts.
4 Grill the bacon until crisp but not burnt, chop up and mix with the cheese and walnuts.
5 Serve the pears onto four plates on a bed of rocket, and pour a small amount of the saved liquor on top of each.
Tip: This recipe can be made in advance and chilled or served with the pears and bacon still warm.
Vary It! The pear, cheese and walnut mixture can be served as a filling for a baked sweet potato