Spinach, potato and squash bake

Ingredients

300 g (11 oz) young leaf spinach

700 g (1lb 8oz) floury potatoes, peeled

750 g (1lb 8oz) butternut squash, peeled and deseeded

250 ml (9fl oz) semi-skimmed milk

1 eggPinch nutmeg

50 g (2 oz) reduced fat cheddar, grated

2 tbsp fresh wholemeal breadcrumbs

method

Preheat the oven to 200 degree celsius/180 degree celsius fan/Gas 6.
Place the spinach in a large saucepan with a little water and cover with a lid. Place over a medium heat and cook for a few minutes until the spinach has just wilted. Drain and squeeze out any excess moisture.
Cut the potatoes and squash into bite-size chunks. Boil in a large pan for 5 minutes until the potatoes are just soft, drain and set aside.
Whisk together the milk and egg, season, stir in the nutmeg and set aside. Place the potatoes and squash into a small rectangular roasting tin, add the spinach then pour over the egg mix.
Sprinkle over the cheese and breadcrumbs and bake in the oven for 30-35 minutes until golden brown on top. Serve immediately.
Serving suggestion2 of 5 a day per serving.

Soutzoukakia (Greek meatballs in tomato sauce)

you will need

500 g lean minced beef

1 egg, beaten

25 g stale breadcrumbs

2 garlic cloves, crushed
2 large onions, finely chopped

1 tsp ground cumin

1 tbsp dried oregano

1 tbsp freshly chopped parsley

3 tbsp olive oil

1 kg ripe tomatoes, roughly chopped

1 tsp caster sugar

2 tbsp tomato puree

150 ml vegetable stock

225 g pitted green and black olives

100 g feta cheese, crumbled

method

Mix the mince, egg, breadcrumbs, garlic, half the onions, cumin and herbs together. Season and shape into 20 balls.
Heat the oil in a frying pan and fry the meatballs in two batches for 5 minutes, until browned. Remove and set aside.Fry the remaining onions until golden. Stir in the tomatoes, sugar, purée and stock. Bring to the boil, then simmer for 5 minutes.
Return the sauce to the pan with the meatballs and olives and simmer uncovered for 20-25 minutes. Season to taste and serve scattered with feta cheese.

Mango coriander salsa

You will need
1 large mango, peeled & chopped into 1cm pieces
2 tablespoons red onion, finely chopped
1 teaspoon freshly chopped red chilli
3 tablespoons lime juice
1 large pot coriander, leaves only, chopped
1 teaspoon tamarind paste
2 teaspoons caster sugar
dash fish sauce
½ teaspoon sesame oil
1 tablespoon white wine vinegar
2cm piece fresh root ginger, finely chopped
freshly ground black pepper

Method
Combine all the ingredients in a large bowl. If you require a finer salsa it can be blended in a food processor or with a hand blender.
Refrigerate until required.

Coconut Jinga

You will need
2 tablespoons vegetable oil
1 medium onion, chopped
1 teaspoon fresh ginger, peeled and finely grated
6 tablespoons madras curry paste
50g carton creamed coconut
150ml hot water
400g pack cooked, shelled prawns
2 tomatoes, roughly chopped
1 teaspoon tomato puree
2 teaspoons lemon juice
1 tablespoon dessicated coconut
300g pack basmati rice, cooked as per pack instructions
4 tablespoons mango chutney

Method
Heat the oil in a frying pan or wok and cook the onion and ginger until soft.
Add the curry paste and gently fry for 2 minutes. Dissolve the creamed coconut in the hot water in a jug, then stir into the onion and ginger mix with the prawns. Add the tomatoes, tomato puree and lemon juice.
Simmer for 5 minutes. Serve hot on a bed of rice, garnished with the desiccated coconut, with the chutney as an accompaniment.

Crab Linguine with chilli flakes

Ingredients
1 tbsp olive oil
2 red onions, sliced
1 large yellow pepper,sliced
4 clove(s) garlic
2 tsp dried oregano
2 tsp dried crushed chilles
300 g dried linguine
200 g Wild Bay White Crab meat or 2 x 170g cans, drained
2 lemons
75 g fresh parsley,finely chopped

Method
1.Heat the oil in a pan and add the onions and pepper. Stir until the onion is soft, but not browned
2.Add the garlic (crushed), oregano, and chilli and stir for a few more minutes
3.Meanwhile cook the pasta according to packet instructions, then drain.
4.Add the Crab meat, the zest and juice of the lemons and the parsley (saving a little to serve) to the pepper and onions and mix well. Then toss in the hot pasta, stirring well to coat it evenly.
5.Serve sprinkled with parsley and a few chilli flakes.