Ingredients

• 100g couscous
• 3 eggs
• ¼ red chilli, finely chopped
• 3 asparagus spears, finely chopped
• 1 tsp butter
• 50g white crabmeat
• Handful baby spinach

Method

1. Heat grill to the highest setting. Whisk the eggs in a bowl and season.
2. Melt the butter in a sauté pan over a medium heat. Add the eggs and cook for 2 mins, then spoon the crab and asparagus into the middle. Sprinkle over the chilli and nestle the spinach into the egg. Grill in the pan for 2-3 mins or until the spinach has wilted and the omelette has puffed up.

Ingredients

• 250g thin-stemmed broccoli
• 2 tsp avocado oil
• 3 skinless chicken breasts
• 1 red onion, thinly sliced
• 100g bag watercress
• 2 raw beetroots (about 175g), peeled and julienned or grated
• 1 tsp nigella seeds

For the avocado pesto

• Small pack basil
• 1 avocado
• ½ garlic cloves, crushed
• 25g walnut halves, crumbled
• 1 tbsp avocado oil
• Juice and zest 1 lemon

Method

1. Bring a large pan of water to the boil, add the broccoli and cook for 2 mins. Drain, then refresh under cold water. Heat a griddle pan, toss the broccoli in 1⁄2 tsp of the rapeseed oil and griddle for 2-3 mins, turning, until a little charred. Set aside to cool. Brush the chicken with the remaining oil and season. Griddle for 3-4 mins each side or until cooked through. Leave to cool, then slice or shred into chunky pieces.
2. Next, make the pesto. Pick the leaves from the basil and set aside a handful to top the salad. Put the rest in the small bowl of a food processor. Scoop the flesh from the avocado and add to the food processor with the garlic, walnuts, oil, 1 tbsp lemon juice, 2-3 tbsp cold water and some seasoning. Blitz until smooth, then transfer to a small serving dish. Pour the remaining lemon juice over the sliced onions and leave for a few mins.
3. Pile the watercress onto a large platter. Toss through the broccoli and onion, along with the lemon juice they were soaked in. Top with the beetroot, but don’t mix it in, and the chicken. Scatter over the reserved basil leaves, the lemon zest and nigella seeds, then serve with the avocado pesto.

Ingredients

• 2 tbsp light soy sauce
• 1 tbsp rice wine vinegar
• Thumb-sized piece of ginger, finely grated
• 1 garlic clove, finely grated
• 2 skinless salmon fillets (about 140g each)
• 1 courgette, ends trimmed and spiralized into thin noodles
• 1 carrot, peeled, ends trimmed and spiralized into thin noodles
• 2 bulbs of pak choi (about 200g), leaves separated
• 1 red chilli, thinly sliced, deseeded if you like
• Thai cauliflower rice to serve (optional)

Method

1. Heat oven to 180C/160C fan/gas 4. Before you prep the veg mix together the soy, vinegar, ginger, garlic and some black pepper in a bowl. Add the salmon fillets, cover and leave to marinate for 10 mins at room temperature or up to 2 hrs in the fridge.
2. Tear two large sheets of baking parchment, big enough to encase the fish and vegetables in and put onto a baking tray.
3. Divide the vegetables between the centre of the paper and top each with a marinated salmon fillet and the sliced chilli. Bring the sides of the parchment up over the salmon and pour half of the remaining marinade over each fillet then scrunch the paper tightly together to seal the fish in a parcel.
4. Roast for 20–25 mins, until the salmon is just cooked through and flakes into large pieces. Serve the fish in the parcel with some cauliflower or regular rice, if you like.

Ingredients

• 3 tbsp olive oil
• 1 kg stewing beef, cut into large chunks (chuck or shin works well)
• 600g baby onions, or small shallotS
• Pinch of golden caster sugar
• 4 garlic cloves, chopped
• 4 bay leaves
• 1 cinnamon stick
• Pinch each of ground allspice and ground cloves
• 1 tbsp dried oregano
• 1 tbsp tomato purée
• 1 tbsp red wine vinegar
• 2 x 400g cans chopped tomatoes
• 150ml red wine

Method

1. Heat the oven to 180C/160C fan/gas 4. Heat 2 tbsp oil in a flameproof casserole over a medium-high heat and brown the beef all over, removing it to a plate with a slotted spoon as you go (you may need to do this in batches). Drizzle the rest of the oil into the pan. Peel the onions (but leave whole) and add to the pan, then scatter over the sugar. Sizzle for 5 mins, stirring now and then until starting to brown. Add the garlic, bay, cinnamon stick, allspice, cloves and oregano, and cook for 1 min more. Stir in the tomato purée and cook for another minute, then tip in the beef along with any resting juices. Stir to coat in the spiced onion mixture.
2. Add the red wine vinegar and chopped tomatoes. Rinse the cans out with the wine and pour it in, then add a third of a can of water. Season with salt and stir well. Bring to a simmer, stir again, then cover with the lid and transfer to the oven for 1 hr.
3. Remove from the oven and stir again. If the sauce looks very thick, add a splash more water. Cover again and return to the oven for another hour, or until the meat is fork-tender – the timing will depend on the cut you’ve used. Serve hot.

Ingredients

• 1 tbsp rapeseed oil
• 560g tofu, cut into 2cm cubes
• 2 red onions, thinly sliced
• 1½ tbsp ginger and garlic paste
• 1½ tsp ground turmeric
• 400ml light coconut milk
• 2 limes, 1 juiced, 1 cut into wedges to serve
• 160g baby spinach
• 10g coriander, most roughly chopped, reserve a few whole leaves to serve
• 4 wholemeal chapatis to serve

Method

1. Heat ½ tbsp of the oil in a large, wide, non-stick frying pan over a medium-high heat. Fry the tofu with a pinch of salt for 5 mins, turning every couple of minutes until golden brown. Remove to a plate using a slotted spoon.
2. Add the remaining oil to the pan, then fry half the onions for 5 mins, stirring often until golden brown. Add the ginger and garlic paste, stir-frying for a minute, then add the turmeric and cook for another 30 seconds to release the flavour.
3. Stir in the coconut milk, then return the tofu to the pan along with the lime juice and 100ml water, and simmer for 5 mins. Stir in the spinach and the coriander, and cook for 1 min until wilted, then season.
4. Serve the curry in bowls topped with the coriander leaves and the remaining onion, the lime wedges for squeezing over, and the chapatis on the side.