Ingredients:

• 2 tins organic cannelloni beans, (1 rinsed and drained)
• 2 cloves garlic, crushed/chopped
• 1 brown onion, finely chopped
• ¼ cup fresh basil
• 2 sticks celery, finely chopped
• 1 carrot, finely chopped
• 1 tomato, finely chopped
• 3 cups cooked pasta of your choice (risoni, penne, etc)
• Extra virgin olive oil
• Vegetable Stock (approx 500ml)
• Grated parmesan cheese (optional)
• Black pepper to taste
  

Method:

• Heat 2 tablespoon olive oil in a large saucepan and sauté onion and garlic until transparent.
• Add carrots, celery, tomato and basil. Cook for 5 min on a medium heat.
• Add stock (about 500ml) and 1 tin of beans, bring to boil and cook for 20 min on a low heat.
• Add beans, pasta and a good grind of black pepper. Bring to boil.
• Serve with a sprinkle of parmesan cheese and a drizzle of olive oil.
  

Ingredients:

• 300g potatoes a good mashing type
• 100g Atlantic salmon fillet, skin off and no scales on the skin, all bones removed
• A small handful of fresh parsley
• 1 free range egg
• 1 lemon
• Olive oil
• 1 tablespoon wholemeal plain flour (extra for dusting)
  
  

To prepare your fishcakes:

Bring a large pot of salted water to the boil. Peel your potatoes, chop them into even sized chunks, add the potatoes to the boiling water and bring back to the boil. Rub the salmon fillet all over with a little olive oil and a pinch of salt and pepper. When your potatoes have half way cooked, place the salmon into a colander, then cover this with foil, and place the colander over the pot of boiling potatoes. Turn the heat down and cook for 8-10 minutes, until the salmon and potatoes are both cooked. Remove the fish from the colander and put to one side. Drain the potatoes in the same colander, then return them to the pot and let them steam dry for a minute. Pick the parsley leaves and finely chop them, discarding the stalks. Mash the potatoes, spreading the mash round the sides of the pan to help it cook down quickly. When the potatoes are cooled, put it into a bowl and flake the fish into it with 1 tablespoon of flour. Add the egg and chopped parsley with a really good pinch of salt and pepper. Finely grate over the lemon zest, then mash and mix it up really well.

To Make Your Fishcakes:

Dust a plate with a little of the extra flour. Divide your fish cakes into 4, lightly shape and pat into circles about 2cm thick, dusting them with flour as you go. Put them onto a clean plate also dusted with a little flour. – If you are going to freeze them at this point, wrap them in Gladwrap and put them into the freezer. Otherwise simply pop them into the fridge for an hour before cooking – this will allow them to firm up slightly.

To Cook Your Fishcakes:

Put a large fry pan on a medium heat and add a couple of spoons of olive oil. When the oil is nice and hot, add your fishcakes and cook for about 3 – 4 minutes on each side or until crisp and golden – you may need to cook them in two batches. Serve straight away, with lemon halves for squeezing over, serve with lovely veggies or a cool crisp salad. These fish cakes also go really is you use tuna instead of the salmon.

Ingredients:

• 1½ cups boiling Water
• 1 cup bulgur wheat
• ¼ cup freshly squeezed Lemon Juice 2 lemons
• Virgin Olive Oil
• Malvern sea Salt
• 2 free range organic chicken breasts freshly ground black pepper
• 1 cup minced spring onions white and green parts (1 bunch)
• 1 cup chopped fresh Mint leaf 2 bunches
• 1 cup chopped fresh Flat-leaf parsley 1 bunch
• 1 Lebanese type Cucumber unpeeled, halved lengthwise, seeded, and medium-diced
• 2 cups halved Cherry Tomatoes

Method:

• Preheat the oven to 180°C (approx 350°F).

• In a heat-proof bowl, pour the boiling water over the bulgur wheat. Add the lemon juice, 1/4 cup olive oil, and 1 1/2 teaspoons of salt. Stir. Cover the bowl with plastic wrap and allow the bulgur to stand at room temperature for about 1 hour.
• Place the chicken breast on a baking sheet and rub it with olive oil. Sprinkle liberally with salt and pepper. Roast for 35 to 40 minutes, until just cooked. Set aside until cool enough to handle.
• Cut the chicken into medium dice and add to the tabouleh. Add the scallions, mint, parsley, cucumber, tomatoes, 2 teaspoons salt, and 1 teaspoon pepper. Season, to taste, and serve immediately or cover and refrigerate. The flavours will improve as it sits.

Ingredients:

• ½ cup sultanas
• 1 cup of chopped dried fruit, apricots, apples, pears.
• 2 cups of natural non toasted muesli mix
• 1 cup of wholemeal flour
• 2 teaspoons baking powder
• 2 free range eggs
• ½ a cup of natural unfiltered honey
• 1 cup of chopped nuts macadamias, walnuts, almonds, pecans.
• I cup of organic plain yoghurt
• 1 teaspoon vanilla extract.

Method:

• Pre heat oven to 140°C (approx 285°F).
• Place all the dry ingredients in a large bowl and mix well
• Beat eggs and yoghurt at room temperature together gently until mixed into a creamy mixture slightly warm honey then add to egg mixture and add vanilla extract.
• Mix dry and wet ingredients together to form a sticky dough like mixture just slightly on soft side (you may need to add a little extra yoghurt if mixture is too dry).
• Place in a non stick pan or shallow baking tray.
• Cover with grease proof paper and bake for 20 minutes approx then remove paper and continue to cook for 10 minutes more remove from oven and place a sharp skewer into centre of slice if it comes out clean the slice is cooked.
• Leave to cool in the tray for 15 minutes then carefully tip out of tin onto a wire rack cooling tray and leave to completely cool before cutting into thick slices.
• Keeps in an airtight container for approximately 7 days( or a bit longer).

Ingredients

• 1 cup unprocessed wheat bran
• 1 cup low fat Buttermilk (shaken)
• 4 tablespoons Jalna vanilla yoghurt
• ¼ cup unprocessed honey
• 2 extra large Eggs (at room temperature)
• 6 tablespoons unsulphered molasses
• 1 teaspoon grated Orange Zest
• ½ teaspoon pure vanilla extract
• 1½ cups plain wholemeal flour
• ¾ teaspoon baking powder
• ¼ teaspoon baking soda
• ½ teaspoon fine rock Salt
• 1 cup raisin
• 1 cup large diced Banana
• 1 table spoon olive oil
• ½ cup chopped walnut s

Method

1. Preheat the oven to 160 degrees C. Place paper liners into 1 (10 or 12-cup) muffin tin.
2. Combine the bran and buttermilk and set aside. Cream the yoghurt, oil and honeyin the bowl of an electric mixer fitted with the paddle attachment for about 5 minutes, until light and fluffy. With the mixer on low, add the eggs, 1 at a time. Scrape the bowl and then add the molasses, orange zest, and vanilla. (The mixture will look curdled.) Add the bran/buttermilk mixture and combine.
3. In a separate bowl, sift together the flour, baking powder, baking soda, and salt. With the mixer on low speed, slowly add the flour mixture to the batter just until combined. Don't overmix it! Fold in the raisins, bananas and walnuts with a rubber spatula.
4. With an ice cream scoop or large spoon, fill the muffin cups to the top and bake for 25 to 30 minutes, until a cake tester comes out clean.

The anti-cancer properties of carrots are more potent if the vegetable is not cut up before cooking. Scientists found "boiled before cut" carrots contained 25% more of the anti-cancer compound falcarinol than those chopped up first.
In a shallow pan (fry pan is best) place 6 medium sized carrots (quantity is up to you). Fill pan with water so it is just covering carrots.

Add to water:

• ½ tbspn honey
• ½ tspn natural rock salt
• 1 tspn ground cardamom
• Small sprig fresh thyme or ½ tspn dried ground thyme
• ½ tspn black pepper
• One tbspn extra virgin olive oil
  
  Optional: replace olive oil with a tablespoon of butter (not margarine) for a richer dish.

Simmer carrots until tender (approx 20 to 25 mins depending on the size of the carrots). When carrots are cooked remove from liquid and keep warm. Bring liquid to boil then simmer at medium - high temperature until liquid reduces and thickens. Check seasoning and spoon liquid/sauce over carrots and serve.

Ingredients:

• 350g dried spaghetti pasta
• 2 tspns olive oil
• 2 tspons olivie oil
• 2 garlic cloves, crushed
• 2 Lond fresh red chillies, deseeded, finely chopped
• 400g peeled and deveined green prawns
• 4 large ripe roma tomatoes, finely chooped
• 60ml (1/4 cup) dry white wine
• 1/4 cup chopped fresh continental flat leaf parsley
• Fresh parsley leaves, to serve

Method:

Cook spaghetti in a large saucepan of boiling water following packet directions or until al dente (slightly firm to the bite). Drain

While the spaghetti is cooking, heat olive oil in a large fry pan over medium - high heat. Add garlic and chilli and cook, stirring for 30 seconds or until aromatic. Add prawns and cook for 2-3 minutes or until prawns curl and change colour. Add tomatoes and cook, stirring for 1 minute or until tender. Add wine and bring to the boil. Cook, stirring occasionally, for 5 minutes or until sauce reduces by half.

Add the spaghetti and parsley and gently toss to coat

Divide pasta among serving bowls. Sprinkle with extra parsley serve immediately.