Vegetable Chili

Ingredients
1 Vegetable stock Cube
1 Sachet Chilli Sauce Mix
1 400g Can Mixed Beans
1 400g Can Chopped Tomatoes
1 400g Can Kidney Beans
1 130g Can Sweetcorn
150ml Strong Black Coffee
1 Large Onion
1 Pepper (any colour you want)
250g Rice (just not pudding rice)
A Splash of Olive Oil

Equipment
A Wok or Large Frying Pan
1 Large Pan
1 Wooden or Plastic Spatula
1 Wooden or Plastic Serving Spoon
1 SHARP Knife
A Chopping Board (Acrylic or Wood, Glass blunts your blades very quickly!!)

The Good Bit

1. Start by warming your dash of oil in the wok/frying pan, don't worry about how much you put in just give it a good drizzle just take into account your not deep frying chips!
2. Whilst your oil is warming, its prep time. Peel and cut your onion and pepper into small chunks. Open your cans and drain the kidney beans and sweetcorn. 2/3rds fill your large pan with water and add a sprinkle of salt and bring to the boil.
   
3. Now your oil is warm (if it's smoking turn it down a little) put your onions and pepper in until they feel soft and the onions look to have gone clearer, about 5 minutes
4. Add your cans of mixed beans and kidney beans, you should now add the stock cube and stir in well.
   
5. Add your chilli sauce mix and coffee and stir in well then add the tomatoes and sweetcorn, stir and leave to simmer.
6. The water in your other pan should now be boiling so add the rice and stir with the spoon, cook the rice to packet instructions, usually 10-15 minutes.
7. Have a kettle of boiled water ready for when your rice is done, once the rice is done (you can taste a small amount to see if it is soft (done) or a little crunchy (needs a Little longer) put it in a colander and wash with the boiled water.
8. Serve the rice in a ring and heap the chilli in the centre and how about a dollop of soured cream at the side of the plate sprinkled with chilli powder or cayenne pepper for when you are entertaining
   

Serves 4.

Spanish Salad

Ingredients
150g Spinach and Rocket Salad (available at most supermarkets)
1 Small Onion (red is sweeter and preferred)
2 Oranges
Dash of Olive Oil
Optional
4 Chicken Breasts (The flavoured packs of cooked chicken pieces that supermarkets do work very well here and will allow you to experiment with flavours like Thai, Mexican and BBQ, if you are using flavoured pieces, ignore the rest of this section)
4 Tablespoons Flour (any will do)
1 Teaspoon Chilli Powder
A Good Pinch of Salt and Pepper
Zest and Juice of A Lime
1 Tablespoon of Cajun Seasoning

Equipment
2 Large Bowls
1 Small bowl for the lime juice
1 Large Frying Pan/Wok
1 Spatula
1 Lime Zester and Juicer

The Good Bit

1. If you are having the chicken, mix all the spice, salt, pepper and flower in a bowl along with the zest of the lime, dip your chicken in the lime juice and then coat both sides with the flour mixture.
2. Fry these off on a medium heat until golden turning only once so as to disturb the coating as little as possible.
3. Mix the salad leaves in with a dash of olive oil, peel and cut your oranges into skinless segments collecting any juice and mixing that in with the salad leaves.
4. Serve the leaves straight onto a plate and add a couple of slices of orange, then place a chicken fillet on top, or if you are using the pieces option, sprinkle them on top or mix in with the leaves, it's down to you!

Serves 4

Spanish Omelette

Ingredients
750g Potatoes
1 Onion
5 Eggs
150ml Oil
Salt and Pepper

Equipment
1 20cm/8 inch Frying Pan (size is important!!)
1 SHARP Knife
1 Chopping Board

The Good Bit

1. Start by heating all but a little drizzle of your oil in the pan
2. Slice the onion and potato in to fine slices (not quite crisps but as fine as you can get them)
3. Fry these in the oil until they are golden and tender
4. Beat your eggs well and mix in the potato and onion mixture, season with salt and pepper and leave to stand for 15mins whilst you drain your pan of the oil and clean, Then add the remaining drizzle of oil and add your eggy mixture
5. Cook on a low heat for 10mins until almost cooked through (without stirring), this bit is a little tricky, you need to slide the omelette onto a plate then flip the pan over and tip the omelette back in, in essence turning the omelette, if you can come up with an easier way, well done!
6. Cook for another 5mins until golden on both sides then slide back onto the plate and serve, this can also be served cold, and it goes really well with salad (bit like a quiche but without the pastry)

Serves 4

Tortilla Espanol

Ingredients
2 Onions (red are better here)
2 400g Cans Kidney Beans (drained)
1 Jar Guacamole
8 Lettuce Leaves (shredded)
6 Tomatoes
2 Teaspoons Cumin
1 Pack Tortillas
100g Grated Cheese (your choice, i love a good strong cheddar)
A Dash of Olive Oil
Juice of 1 Lemon or Lime
Fresh Parsley/Coriander

Equipment
1 Sharp Knife
1 Chopping Board
1 Large Frying Pan
1 Potato Masher
1 Large Bowl
1 Mixing Bowl
1 Can Opener (unless your cans come with one of them clever openers already on)

The Good Bit

1. Chop both the onions into fine cubes and fry off half in the frying pan until golden (3-4mins), add the cumin and fry for another minute, Add the kidney beans and keep over a low heat whilst you prepare the rest.
2. Chop your tomato into small cubes and add the rest of the onion into the small mixing bowl with the lemon/lime juice, A tablespoon full of the chopped parsley and a splash of olive oil and mix gently
   
3. Heat the tortillas according to packet instructions, whilst doing this mash the onion and kidney beans in a large bowl.
4. Serve each tortilla rolled up with a handful of lettuce and a generous helping of the mash inside and good dollops of guacamole and salsa on top and sprinkle with the grated cheese.
   

Serves 4

Ratatouille

Ingredients
1 Medium Aubergine (optional)
1 Large Onion
1 Red Pepper
1 Green Pepper
1 Medium Courgette (chopped into 1cm cubes)
1 400g Can of Chopped Tomatoes
1/2 Teaspoon Each Dried Basil, Rosemary and Thyme (small handful of fresh is better)
1 Teaspoon dried Parsley (a good handful of fresh is better)
Olive Oil
Salt and Pepper

Equipment
1 Large Frying Pan
1 SHARP Knife
1 Chopping Board
1 Spatula

The Good Bit

1. If you are using an aubergine, cut in half, slice diagonally 1/2 cm strips, brush with olive oil and season, then grill until lightly browned on both sides.
2. Chop the onion and both peppers into decent size chunks and fry in a little olive oil until the onion begins to soften and turn brown then add the courgette and cook for 5 minutes or until all the veg feels soft.
3. Add in the can of tomatoes, and bring to the boil, if you are using dried herbs, add them at the same time as the tomato and allow to simmer for 5minutes, otherwise if you are using fresh herbs, simmer for 5 minutes then just before you are about to serve add the herbs and stir well, DO NOT COOK THE FRESH HERBS. Season and serve.

Serves 4

Risotto

Ingredients
250g Risotto Rice (long grain will do)
600ml Water
2 Chicken Stock Cubes
2 Vegetable Stock Cubes
1 Large Onion
1 Large Pepper
1 130g Can of Sweetcorn
1 400g Can of Kidney Beans (or a handful of button mushrooms quartered)
1 200g Can of Mixed Beans
200g Frozen Peas
Olive Oil
A Knob of Butter

Equipment
1 Large Frying Pan
1 Sharp Knife
1 Chopping Board
1 Spatula

The Good Bit

1. Heat a splash of oil in your frying pan, and add to it a coarsely chopped onion and pepper, cook until the onion has softened and begun to turn brown. Add to this the knob of butter then add all your rice and stir fry for about a minute.
2. Add then all your water and all 4 stock cubes and bring to the boil, add the contents of the 3 cans at this stage making sure they have been well drained or the quartered button mushrooms if you are using them and the frozen peas, bring to the boil and simmer for 15 minutes stirring occasionally.
3. Play at being a chef by adding whatever herbs you like, don't over do it, only add a teaspoon of one type at most (dry herbs) and don't be tempted to use more than maybe 3 herbs, i like basil here, if you are going to use fresh herbs, chop them well and add a minute before you serve add in a good knob of butter, stir well and then serve. How's this for a recommendation! Our dog who will eat a piece of dropped meat before it has chance to land on the floor and yet will pick out and leave the vegetables from a plate of Sunday dinner (and for some reason arrange the carrots around the edge of the plate) LOVES this meal
   

Serves 4

Pizza (toppings up to you)

Ingredients
For The Dough
450g Self Raising Flour
4 Tablespoons Grated Parmesan
300ml Warm Water
4 Tablespoons Olive Oil
Or Buy A Packet of Ready Made Bases
For The Sauce
A Splash of Olive Oil
1 Small Onion (Chopped as fine as you can)
1 400g Can Chopped Tomatoes
A Handful of Fresh Basil (chopped)
For The Toppings
More Olive Oil
100g Cheese (sliced mozzarella is best but grated cheddar works fine)
2 Tomatoes (sliced)
100g Button Mushrooms (quartered or sliced)
1 Small Red Onion
Anything Else You Fancy
Salt and Pepper for seasoning

Equipment
1 SHARP Knife
1 Chopping Board
2 Mixing Bowls
2 Wooden Spoons
A Sieve
Rolling Pin
A Pizza Size Oven Dish (10inch)

The Good Bit

1. If you are making your own dough (well done!) Sieve the flour into a large bowl and stir in the cheese, make a well and add the water and 2 tablespoons of olive oil, mix together well into a nice dough ball, split into 2 and roll out into 2 10inch circles, cooking 1 at a time under a medium grill until golden on one side (5-6 minutes) (or both at once if your grill is big enough)
2. To make the sauce fry the onion in a splash of oil until soft then add the can of tomatoes and the chopped basil and simmer for 10mins until a good thick sauce is attained.
3. Flip your bases over so you have the uncooked side facing up and cover with the sauce, then fry off the mushrooms for a minute or two in a dab more oil along with anything else that may need partial cooking (peppers for instance)
4. Top your pizza with your cheese, veg (I like the red onion to be a little raw so I don't fry it at stage 3) and anything else you like, drizzle over a little olive oil (that's how the Italians do it) and whack back under the grill for 3-4 minutes.
5. If you are using ready made bases follow the packet instructions for cooking and just experiment with what toppings you like, come on, who'd have thought cheese, pineapple and ham would go together! and what about anchovies!!

Serves 4

Vegetable Frittata

Ingredients
100g Mozzarella (grated)
8 Cherry Tomatoes (quartered)
8 Small New Potatoes (cooked and sliced)
2 Tablespoons Chopped Fresh Chives
A Good Handful of Basil (chopped)
8 Eggs
A Splash Of Olive Oil
Salt and Pepper
Salad Leaves for Serving
You can use which ever veg you want or even add meet, just keep the eggs and cheese constant.

Equipment
A Grill/Oven Proof Frying Pan
1 SHARP Knife
1 Chopping Board
1 Balloon Whisk
1 Mixing bowl

The Good Bit

1. Heat a dash of oil in your pan and preheat a grill to medium, whilst that is warming, whisk the eggs together until light and airy, add the cooked sliced potato, tomatoes and both herbs and stir well, transfer to your frying pan.
2. Cook for about 5 minutes until the mixture looks like it has begun to stiffen or you can see bubbles in the egg, sprinkle the grated cheese on top then move this to your grill.
3. Grill for 3-4mins until the top has begun to bubble and turn brown, take out and cut into quarters.
4. Serve with salad leaves. If you want to be naughty, try a sprinkle of cayenne pepper on top before you grill!

Serves 4

Mushroom Risotto

Ingredients
500g Mixed Mushrooms (button, shiitake, oyster, chestnut, any you want)
1 Large Onion
1l Vegetable stock (2 stock cubes usually will make this amount)
250g Risotto Rice (again, long grain will do)
200g Fresh Salad Leaves (or 500g fresh spinach)
Olive Oil
A Knob of Butter
Garlic (if you are safe to use it)
Parmesan for decoration
Salt and Pepper for serving

Equipment
1 SHARP Knife
1 Chopping Board
1 Large Frying Pan/Wok
1 Small Frying Pan

The Good Bit

1. Chop the onion finely (and a couple of cloves of garlic if using) and fry in the pan until golden and soft, add a knob of butter and the rice and fry over a high heat for 1 minute.
2. Add the vegetable stock and mushrooms (sliced, halved or quartered its up to you) and cook over a medium heat until the rice has soaked up all the stock, then just before serving stir in a good knob of butter.
   
3. Meanwhile in the small frying pan, over a low heat with a good splash of olive oil, wilt the salad leaves and get them coated in the oil, this takes only a short while (seconds in most cases) so do not do this stage until you are nearly ready to serve (again add a couple of cloves of chopped garlic if you are allowed)
4. Serve up onto plates with the wilted greens on top of the risotto and shave a few bits of parmesan over the top for that extra bit of class.

Serves 4

Mixed Balti Vegetables

Ingredients
1 Onion (finely chopped)
1 Inch Piece Ginger Root (grated or 1/2 teaspoon dried)
1 Teaspoon Chilli Powder
2 Teaspoons coriander
1/2 Teaspoon Turmeric
500g Mixed Vegetables (diced, supermarkets usually sell bags of this frozen that are perfect)
Either Juice of 1 Lemon or 3 Skinned and Chopped Tomatoes.
A Splash of Oil

Equipment
1 Grater
1 Wok
1 SHARP Knife
1 Chopping Board
1 Spatula

The Good Bit

1. Heat a splash of oil in your wok and fry the onion until soft and golden, then add the ginger. chilli powder, coriander and turmeric and stir fry for 2-3 minutes (be careful here, frying chilli powder in such a dry pan causes it to burn slightly and the fumes this gives off WILL make you cough)
2. Add the diced vegetables (maybe a little meat if your not a vegetarian) and cook for 3 minutes (or until your meat browns) then add either the lemon juice OR the skinned tomatoes along with a splash of water to stop things burning to the wok, add a pinch of salt and cover and cook for 10 minutes (I cover my wok with a frying pan because it didn't come with a lid and it is also easy to take off to check how things are doing)
3. Serve onto 4 plates, you may want rice (see what you think when it's all in the wok)

Serves 4

Roasted Autumn Vegetables (with Garlic Sauce if wanted)

Ingredients
1 Large Garlic Head
Try to cut all the vegetable to about the same size pieces so they cook evenly
2 Large Onions (peeled and cut into chip shaped wedges)
6 Large Carrots (cut into similar sized chunks)
6 large Parsnips (cut into similar sized chunks)
12 Small Potatoes (cut into similar sized chunks)
2 Fennel Heads (roughly chopped)
4 Sprigs Rosemary (or 2 teaspoons dried)
4 Sprigs Thyme (or 2 teaspoons dried)
6 Tablespoons Olive Oil
Salt and Pepper

Equipment
1 SHARP Knife
1 Chopping Board
1 Small Pan (half full with boiling water)
1 Large Roasting Tin
Tin Foil
A Blender, and Small Bowl (if making the garlic sauce)

The good Bit

1. First set the oven to 220c 425f or gas 7, then drop the garlic in the boiling water for 5 minutes, prepare the rest of your vegetables whilst you wait.
2. Take the garlic out and refresh in cold water (run it under a tap or stick it in a bowl of cold water) pat it dry with a bit of kitchen paper.
3. Whack all your vegetables in the pan and drop the garlic in the centre, season with salt and pepper then coat with the oil, cover with tin foil then place in the oven for 50 minutes and relax.
4. Take the foil off and cook for another 30 minutes
5. If you are making the sauce, soak a slice of bread in some milk. Once the vegetables are done, peel the garlic and mash with a fork, put the bread and garlic in a blender with 75ml of olive oil and blend, hey presto, done!

Serves 4-6

Mushroom Risotto

Ingredients
500g Mixed Mushrooms
30g Dried Cep or Porcini Mushrooms
300ml Boiling Water
1 Onion (finely chopped)
4 Cloves Garlic (finely chopped)
1.2l Vegetable Stock (you should be able to make your own now!)
250g Rice (long grain or risotto)
Parmesan (grated with a cheese grate or sliced with a knife)
A Good Knob of Butter
A Splash of Oil
Handful of Parsley (chopped)
A Little Extra Bonus Topping
4 Cloves Garlic
500g Spinach or 200g Lettuce Leaves (mixed leaves gives even more flavour) (shredded)
Another Good Splash of Oil

Equipment
1 SHARP Knife
1 Chopping Board
1 Medium Pan/Bowl
1 Large Frying Pan/Wok
1 Medium Frying Pan

The Good Bit

1. In your bowl pour the boiling water and place in the dried mushrooms, in the frying pan add a splash of oil and cook the onion and garlic until the onion is soft then add the rice and stir in for about a minute.
2. Pour in all the stock next and keep over a fairly high heat, drain the dried mushrooms and add them to the frying pan.
3. In the other frying pan, add another splash of oil and a knob of butter (as much as you would put on a slice of toast), melt the butter then add the mushrooms and cook for 4 minutes.
4. Add the mushrooms to the risotto once all the liquid has almost been absorbed and chuck in the parsley, add 2 knobs of butter and stir in well (at this stage you can for added flavour grate in a little of the parmesan)
5. Serve topped with a couple of slices of grated parmesan, if you want the bonus bit, in the smaller frying pan add another splash of oil, cook the garlic for 1 minute, chuck in the greens and cook until wilted, stirring to cover with the garlicky oil. Serve on top of the risotto then top with the grated slices of parmesan.

Serves 4

Nuts About Noodles

Ingredients
170g Noodles (cooked to packet instructions in vegetable stock or vegetable flavoured noodles)
2 Tablespoons Clear Honey
2 Tablespoons Dark Soy Sauce
1inch Piece Ginger (grated)
4 Cloves Garlic (finely chopped)
4 Carrots (julienne the best you can)
1 Red Pepper+ 1 Yellow Pepper (seeded and sliced)
350g Broccoli Florets (small is better)
200g Mushrooms (sliced)
12 Spring Onions (roughly shredded)
100g Cashew Nuts
A Good Splash of Oil

Equipment
1 SHARP Knife
1 Chopping Board
1 Bowl
1 Cup
1 Large Frying Pan/Wok

The Good Bit

1. Cook the noodles in a bowl of vegetable stock (yes, i cheat here, whack the noodles in a bowl, add a couple of crumbled stock cubes and then cover with boiling water, they will cook like this or you can help them on their way in a microwave for a minute)
2. Drain the water keeping a little back in a cup and add the honey and soy sauce and 2 tablespoons of hot vegetable stock. Meanwhile heat the oil in your frying pan and cook all the ingredients except the spring onions and nuts for 4 minutes, then toss in the onions and cook for another minute until they are just softened.
3. Throw in the noodles and sauce and give a good stir, serve topped with a sprinkling of the cashew nuts.

Serves 4

Thai Vegetables With Couscous

Ingredients
1 Onion
650g Mixed Vegetables (get these from the freezer section in your local shop or make your own, carrot, green beans, celery, broccoli that sort of thing, Cut to bite size strips)
2-3 Teaspoons of Thai Red Curry Paste.
300 ml Vegetable Stock
250g Couscous
350ml Water or Vegetable Stock (boiling)
1/2 400g Can Coconut Milk
50g Chopped Peanuts
A Splash Of Oil

Equipment
1 SHARP Knife
1 Chopping Board
1 Large Frying Pan
1 Mixing Bowl
1 Spoon

The Good Bit

1. Heat the oil in the frying pan and cook the onion until soft, 3-4 minutes, if you are using carrots fry them for 2 minutes before adding any other vegetables, add the rest of the vegetables and cook for 3 minutes.
2. Pour in the the first lot of vegetable stock and mix in the curry paste, cover and simmer for 10 minutes until all the vegetables are soft and tender.
3. Meanwhile in the bowl, place the couscous and add the second lot of stock or boiling water, allow this to stand for 5 minutes, fluffing it up 2-3 times with a fork.
4. When the vegetables are ready, pour in the coconut milk, heat through, serve on a bed of the couscous and sprinkle over the nuts.
   

Serves 4

Griddled Butternut Squash

Ingredients
1Kg Butternut Squash (peeled, seeded and cut into wedges)
75g Butter
150g Parmesan
Sea Salt and Pepper

Equipment
1 SHARP Knife
1 Chopping Board
1 Griddle Pan
1 Small Frying Pan

The Good Bit

1. Heat the butternut chips in the griddle pan for about 10 minutes (without oil) turning occasionally to griddle each side, you'll probably have to do this in batches so have some way of keeping the cooked chips warm
   
2. Heat the butter in the other pan until it just begins to brown, pour over the squash, season to taste and finish off with slices of parmesan.

Serves 4

Peperonata

Ingredients
375g Onions (finely sliced half rings is good enough)
2 Cloves Garlic
500g Tomatoes (peeled and chopped, if using canned 1x400g )
500g Peppers (cored, seeded and quartered)
A Splash of Oil

Equipment
1 SHARP Knife
1 Chopping Board
1 Frying Pan

The Good Bit

1. Fry the onion and garlic in the oil gently until it begins to colour, add in the peppers and cover for 12 minutes.
2. Add the tomatoes, season and cook (uncovered) until the peppers are tender and the sauce is thick, if you have used a can of tomatoes you'll need to turn the heat up near th end to reduce the excess liquid.
3. To peel tomatoes, cut a light x in the end opposite the stalk and submerge in boiling water for 1 minute, pull out and peel, if this is still hard to do drop back in for another 15 seconds, when you can peel one tomato easily, drain the rest and plunge into cold water to stop them from cooking.
   

Serves 4

Potato And Leek Bake

Ingredients
850g Potatoes (peeled)
330g Leeks (trimmed and sliced)
1 Clove Garlic (crushed or finely chopped)
100ml Single Cream
35g Cheddar Cheese (grated)
20g Fresh Breadcrumbs
Salt and Pepper

Equipment
1 SHARP Knife
1 Chopping Board
1 Large Pan (2/3rds full with boiling salted water)
1 Oven Proof Dish (greased)
Tin Foil

The Good Bit

1. Pre heat your oven too 190c 375f gas 5, now chuck the potatoes in the boiling water and parboil for 3 minutes, take out and slice (careful here, this is where you need asbestos fingers)
2. Place the leeks in the bottom of the oven proof dish and sprinkle over the garlic, layer on the potatoes then pour on the cream, now cook in the oven for 45 minutes.
3. When the time is up and you have checked the potatoes are soft, sprinkle on the breadcrumbs and top with the grated cheese, at this stage you can place back in the oven to brown off or for speed put under a pre heated grill until the top is brown. serve immediately.

Serves 4

Mushroom Crepes

Ingredients
300g Mixed Mushrooms (chopped)
1 Bunch Salad Onions (finely chopped)
1 Clove Garlic
1 Can Chopped Tomatoes (drained)
2 Tablespoons Oregano (chopped or 2 teaspoons dried)
1 Egg
65g Plain Flour
150ml Milk
1 Tablespoon Melted Butter
Pinch of Salt
Oil

Equipment
1 SHARP Knife
1 Chopping Board
1 Large Bowl
2 Frying Pans (or wash the first and use again)
1 Ladle
1 Sieve
1 Balloon Whisk
Greaseproof Paper
1 Oven proof Dish

The Good Bit

1. Sieve the flower into the bowl and make a well in the middle, crack in the egg then add the milk and butter and a pinch of salt, whisk with the balloon whisk, then leave to sit for 30 minutes.
2. Preheat your oven to 180c 350f or gas 4. Heat the frying pan and add a small splash of oil, drop in 1 ladle of the batter and cook for 1 minute then flip and carefully cook the other side, slide out onto the greaseproof paper, make another 3 crepes, adding a little oil between each frying, and placing greaseproof paper between each as you stack.
3. To make the filling whack all the other ingredients in the frying pan with another splash of oil and fry for about 5 minutes. When this is done you can spoon the mushroom mix onto the crepes and roll, save a little of the mixture to top off. Place the filled crepes on the oven proof dish and put in the oven for 20 minutes then serve hot with the remainder of the mushroom mix poured over the top, garnish with a little parsley if you want to be fancy.

Serves 4

Thai Omelette

Ingredients
1 Onion (thinly chopped)
2 Cloves Garlic (thinly chopped)
2 Tablespoons Chopped Green Beans
2 Tablespoons Chopped Asparagus
3 Baby Sweetcorn (thinly sliced)
1 Tomato (diced)
4 Shiitake Mushrooms (sliced)
1 1/2 Teaspoons Sugar
2 Teaspoons Soy Sauce
50ml Water
Pinch of Salt
Oil
3 Eggs (beaten)
Salt and Pepper

Equipment
1 SHARP Knife
1 Chopping Board
1 Medium Bowl
1 Frying Pan/Wok
1 Spatula

The Good Bit

1. Heat 3 Tablespoons of groundnut oil in the pan (olive will do) fry the onion and garlic for 30 seconds then add the rest of the vegetables, the soy sauce and the sugar and stir fry for another 4 minutes.
2. Take out of the pan and set aside, wipe the pan clean and add another dash of oil then pour in the egg and swirl it round to cover the bottom of the pan, with the spatula keep lifting the edges of the omelette to make sure it doesn't stick, when the omelette is almost firm drop the filling in the centre.
3. Fold the edges, top and bottom over the filling to create an oblong parcel then serve and carve into 4 slices. you can add a topping of fried basil leaves for extra flare, a couple of basil leaves in the pan once your done, take out when they are wilted (seconds)
   

Serves 4

Sweet Potato Tagine

Ingredients
750g Sweet Potatoes (cut into 1cm cubes)
1 Onion (finely chopped)
2 Cloves Garlic (finely chopped)
1 Lemons
4 Tablespoons Clear Honey
1 Teaspoon Ground Cinnamon
1/2 Teaspoon Chilli Powder
4 Tablespoons Water
A Splash of Oil
Pinch of Salt

Equipment
1 SHARP Knife
1 Chopping Board
1 Potato Peeler
1 Lemon Juicer
1 Frying Pan
1 Small Bowl
1 Spatula

The Good Bit

1. In the bowl mix together 1 tablespoon of lemon juice, the honey, cinnamon and chilli and set aside.
2. Heat a splash of oil in the frying pan and cook the potatoes for 10 minutes, add in the garlic, onion, a pinch of salt, any remaining lemon juice and the water, cook for about 5 minutes until the onion begins to brown then pour in the spicy honey mixture and cook for another 2 minutes. Serve Hot

Serves 4

Beetroot with Parmesan

Ingredients
4 Tablespoons Olive Oil
2 Tablespoons Butter
500g Cooked Beetroot (sliced into rings)
75g Parmesan (grated)
Salt and Pepper

Equipment
1 SHARP Knife
1 Chopping Board
1 Grater
1 Oven Proof Dish
1 Small Pan

The Good Bit

1. Preheat the oven to 200c 400f or gas 6, in the small pan heat the oil and the butter until the mixture begins to bubble.
2. Whilst waiting for that, layer 1/3 of the beetroot slices in your dish, drizzle over 1/3 of the butter and oil mixture then top with 1/3 of the parmesan, continue this layering process until you have 3 layers, season with the salt and pepper then cook for 15 minutes. Serve hot.

Serves 4

Cabbage Au Gratin

Ingredients
750g White Cabbage (shredded)
25g Butter
25g Plain Flour
1 Teaspoon Mustard Powder
300ml Milk
4 Tablespoons Double Cream
50g Cheddar Cheese (grated)
25g Fresh Breadcrumbs
Salt and Pepper for Seasoning

Equipment
1 SHARP Knife
1 Chopping Board
1 Mixing Bowl (for the cheese and breadcrumbs)
2 Large Pans
1 Oven Proof Dish
1 Wooden Spoon

The Good Bit

1. In the large pan, 2/3rds fill with water add salt and bring to the boil, cook the cabbage in this for 5 minutes, drain and set aside.
   
2. In the other pan, melt the butter, stir in the flour and mustard powder for 2-3 minutes, (do not let this burn) Then gradually add the milk stirring al the time until it begins to boil and go thicker then mix in the cabbage and cream and season with salt and pepper.
3. Pour this mixture into your baking dish and top with a good mixture of breadcrumbs and cheese, cook for 30 minutes then serve straight away.
   

Serves 4

Walnut Stuffed Pepper

Ingredients
4 Peppers (cut in half lengthways, cored and de seeded)
1 Onion (chopped finely)
1 Clove Garlic (crushed)
50g Rice (brown makes a very healthy option)
1 Bay Leaf
450ml Tomato Juice
1 Teaspoon Dried Basil
50g Cheddar Cheese
125g Chopped Walnuts
Oil
Salt and Pepper
Parmesan (shaved to serve, optional)

Equipment
1 SHARP Knife
1 Chopping Board
1 Garlic Press
1 Pan
1 Oven Proof Dish (greased)

The Good Bit

1. Fry the onion and garlic of in a little oil in the pan until it begins to turn golden, add the rice, the bay leaf and half the tomato juice, cover and simmer for 40 minutes, or until the rice is tender (this will not take as long if you use white rice)
2. Take out the bay leaf and add the basil, cheese and walnuts, season to taste and leave to simmer a little longer whilst you get the peppers ready, if you've used white rice you may wish to turn the heat up here a little to reduce the mixture until it is fairly thick.
3. Pre heat the oven too 180c 350f gas 4, fill the peppers with the mixture and place in the greased oven proof dish, pour the rest of the tomato juice around the peppers and cook for a further 35 minutes, serve immediately and if you like, garnish with parmesan shavings.

Serves 4