MEP1n[["banana-oat-loaf.md",620],["beef-pepper-noodles.md",705],["chicken-mushroom-risotto.md",739],["chickpea-coconut-curry.md",693],["lemon-chicken-traybake.md",639],["mustard-salmon-potatoes.md",791],["roast-vegetable-couscous-salad.md",691],["sausage-apple-bake.md",645],["smoky-lentil-soup.md",614],["spinach-feta-omelette.md",567],["white-bean-tomato-stew.md",655]]--- cover: /samples/banana-oat-loaf.webp title: Banana oat loaf tags: [bake, vegetarian] --- A soft, not-too-sweet loaf for breakfast slices or an afternoon snack. ## Ingredients - 3 ripe bananas - 2 eggs - 80 ml vegetable oil - 100 g light brown sugar - 150 g plain flour - 100 g porridge oats - 2 tsp baking powder - 1 tsp ground cinnamon - 50 ml milk ## Method 1. Heat the oven to 180°C and line a 900 g loaf tin. 2. Mash the bananas, then whisk in the eggs, oil, sugar and milk. 3. Fold in the flour, oats, baking powder and cinnamon. 4. Spoon into the tin and bake for 50 minutes until a skewer comes out clean. --- cover: /samples/beef-pepper-noodles.webp title: Beef and pepper noodles tags: [weeknight, stir-fry] --- Fast, glossy noodles for the night when only a hot stir-fry will do. ## Ingredients - 250 g dried egg noodles - 1 tbsp vegetable oil - 300 g beef rump steak, thinly sliced - 1 red pepper, thinly sliced - 1 carrot, cut into matchsticks - 3 spring onions, sliced - 2 tbsp soy sauce - 1 tbsp lime juice - 1 tsp brown sugar ## Method 1. Cook the noodles according to the packet, then drain. 2. Stir-fry the beef in the oil for 2 minutes, add the pepper and carrot and cook for 3 minutes more. 3. Add the noodles, spring onions, soy sauce, lime juice and sugar, then toss over the heat for 1 minute. --- cover: /samples/chicken-mushroom-risotto.webp title: Chicken and mushroom risotto tags: [weeknight, one-pan] --- A creamy one-pan rice dinner that makes a little chicken go a long way. ## Ingredients - 1 tbsp olive oil - 250 g chicken breast, cut into small pieces - 250 g chestnut mushrooms, sliced - 1 onion, finely chopped - 2 garlic cloves, crushed - 300 g risotto rice - 900 ml hot chicken stock - 50 g Parmesan, finely grated - 15 g butter ## Method 1. Brown the chicken and mushrooms in the oil, then lift them onto a plate. 2. Soften the onion, add the garlic and rice, then stir in the stock a ladle at a time for 20 minutes. 3. Return the chicken and mushrooms, cook for 3 minutes and stir through the Parmesan and butter. --- cover: /samples/chickpea-coconut-curry.webp title: Chickpea and coconut curry tags: [weeknight, vegetarian] --- A mild, creamy cupboard curry that is easy to sharpen with lime. ## Ingredients - 1 tbsp vegetable oil - 1 onion, finely chopped - 2 garlic cloves, crushed - 20 g fresh ginger, grated - 2 tsp medium curry powder - 400 g tin chopped tomatoes - 400 ml tin coconut milk - 2 × 400 g tins chickpeas, drained - 150 g spinach - 1 lime, juiced ## Method 1. Soften the onion in the oil for 7 minutes, then add the garlic, ginger and curry powder. 2. Stir in the tomatoes, coconut milk and chickpeas, then simmer for 20 minutes. 3. Wilt in the spinach and finish with the lime juice. --- cover: /samples/lemon-chicken-traybake.webp title: Lemon chicken traybake tags: [weeknight, one-tray] --- A bright, hands-off chicken dinner for a busy weeknight. ## Ingredients - 600 g baby potatoes, halved - 1 red onion, cut into wedges - 2 tbsp olive oil - 4 chicken thighs - 1 lemon, cut into wedges - 2 garlic cloves, sliced - 1 tsp dried oregano - 150 g frozen peas ## Method 1. Heat the oven to 210°C and toss the potatoes and onion with half the oil. 2. Roast for 20 minutes, then add the chicken, lemon, garlic, oregano and remaining oil. 3. Roast for 30 minutes more, scatter over the peas and cook for a final 5 minutes. --- cover: /samples/mustard-salmon-potatoes.webp title: Mustard salmon with crushed potatoes tags: [weeknight, fish] --- A fresh salmon supper with crisp-edged potatoes and green beans. ## Ingredients - 600 g baby potatoes - 250 g green beans, trimmed - 2 tbsp olive oil - 4 salmon fillets - 1 tbsp Dijon mustard - 1 tsp runny honey - 1 lemon, half juiced and half cut into wedges - 10 g parsley, chopped ## Method 1. Boil the potatoes for 15 minutes, adding the beans for the final 4 minutes, then drain. 2. Crush the potatoes onto a tray with half the oil and bake at 220°C for 15 minutes. 3. Brush the salmon with mustard and honey, add it to the tray and bake for 10 minutes. 4. Toss the beans with the lemon juice, parsley and remaining oil, then serve with the salmon and potatoes. --- cover: /samples/roast-vegetable-couscous-salad.webp title: Roast vegetable couscous salad tags: [salad, vegetarian] --- A colourful salad that works warm for dinner or cold in a lunchbox. ## Ingredients - 1 courgette, diced - 1 red pepper, diced - 1 red onion, cut into wedges - 2 tbsp olive oil - 200 g couscous - 250 ml hot vegetable stock - 200 g cherry tomatoes, halved - 50 g rocket - 1 lemon, juiced ## Method 1. Heat the oven to 220°C and roast the courgette, pepper and onion with half the oil for 25 minutes. 2. Cover the couscous with the stock, leave for 8 minutes and fluff with a fork. 3. Mix everything together with the tomatoes, rocket, lemon juice and remaining oil. --- cover: /samples/sausage-apple-bake.webp title: Sausage and apple bake tags: [weeknight, one-tray] --- A savoury-sweet tray of sausages and roots for a cool evening. ## Ingredients - 500 g new potatoes, halved - 2 carrots, cut into thick slices - 1 red onion, cut into wedges - 2 tbsp olive oil - 8 pork sausages - 2 eating apples, cut into wedges - 1 tbsp wholegrain mustard - 1 tsp dried thyme ## Method 1. Heat the oven to 210°C and roast the potatoes, carrots and onion with the oil for 20 minutes. 2. Add the sausages and roast for another 20 minutes. 3. Toss in the apples, mustard and thyme, then bake for 15 minutes until browned. --- cover: /samples/smoky-lentil-soup.webp title: Smoky lentil soup tags: [soup, vegetarian] --- A thick, gently spiced soup for a cold lunch or simple supper. ## Ingredients - 1 tbsp olive oil - 1 carrot, diced - 1 onion, diced - 2 celery sticks, diced - 1 tsp smoked paprika - 200 g red lentils, rinsed - 400 g tin chopped tomatoes - 900 ml vegetable stock - 1 tbsp red wine vinegar ## Method 1. Soften the carrot, onion and celery in the oil for 8 minutes. 2. Stir in the paprika, lentils, tomatoes and stock, then simmer for 25 minutes. 3. Blend half the soup, stir it back into the pan and add the vinegar. --- cover: /samples/spinach-feta-omelette.webp title: Spinach and feta omelette tags: [breakfast, vegetarian] --- A quick, savoury breakfast that is also substantial enough for lunch. ## Ingredients - 3 eggs - 1 tbsp milk - 1 tsp olive oil - 60 g spinach - 40 g feta, crumbled - 2 spring onions, thinly sliced ## Method 1. Beat the eggs with the milk and a pinch of salt and pepper. 2. Wilt the spinach in the oil, then add the egg and pull the cooked edges into the centre. 3. Scatter over the feta and spring onions, fold the omelette and cook for 1 minute more. --- cover: /samples/white-bean-tomato-stew.webp title: White bean and tomato stew tags: [weeknight, vegetarian] --- A warm cupboard supper for evenings when you want dinner without much chopping. ## Ingredients - 1 tbsp olive oil - 1 onion, finely chopped - 2 garlic cloves, crushed - 1 tsp smoked paprika - 400 g tin chopped tomatoes - 400 g tin cannellini beans, drained - 100 ml water - 100 g spinach - 1 tbsp lemon juice ## Method 1. Soften the onion in the oil for 6 minutes, then stir in the garlic and paprika. 2. Add the tomatoes, beans and water, then simmer for 15 minutes. 3. Fold in the spinach until wilted and finish with the lemon juice.