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Smoked mackerel, radish, cucumber, dill and bulgur wheat grain bowl recipe
 Boost your omega-3 intake with this fresh and tasty grain bowl. 50g/1¾oz bulgur wheat1 fillet smoked mackerel, broken into bite-sized pieces5 radishes, sliced¼ cucumber, sliced2 sprigs dill, chopped1 tbsp extra virgin olive oil75g/3oz natural yoghurtsalt and freshly ground black pepper 50g/1¾oz bulgur wheat 1 fillet smoked mackerel, broken into bite-sized pieces 5 radishes, sliced ¼ cucumber, sliced 2 sprigs dill, chopped 1 tbsp extra virgin olive oil 75g/3oz natural yoghurt salt and freshly ground black pepper Method Cook the bulgur wheat according to packet instructions, then drain. Place the bulgur wheat in the bowl you plan to eat from. Add the smoked mackerel, radishes, cucumber and dill. Drizzle liberally with the oil and season with salt and pepper. Top with the yoghurt. Eat straight away or pack in your lunchbox ready to take to work. Cook the bulgur wheat according to packet instructions, then drain. Cook the bulgur wheat according to packet instructions, then drain. Place the bulgur wheat in the bowl you plan to eat from. Add the smoked mackerel, radishes, cucumber and dill. Place the bulgur wheat in the bowl you plan to eat from. Add the smoked mackerel, radishes, cucumber and dill. Drizzle liberally with the oil and season with salt and pepper. Top with the yoghurt. Drizzle liberally with the oil and season with salt and pepper. Top with the yoghurt. Eat straight away or pack in your lunchbox ready to take to work. Eat straight away or pack in your lunchbox ready to take to work. Recipe tips If you're short on time, use ready-cooked bulgur wheat; it's more expensive but means this can be made in no time.
Bacon eggy bread recipe
 Savoury eggy bread in minutes. You can even make this the night before, ready to pop into the microwave in the morning. 1 free-range egg3 tbsp milk2 slices crusty white bread, buttered15g/½oz smoked pancetta or bacon, choppedsalt and freshly ground black pepper 1 free-range egg 3 tbsp milk 2 slices crusty white bread, buttered 15g/½oz smoked pancetta or bacon, chopped salt and freshly ground black pepper Method Break the egg into a mug, add a pinch of salt and pepper and beat well. Beat in the milk. Tear the bread into pieces and push into the eggy milk. Allow to stand for 5 minutes (or overnight).Scatter the pancetta over the top and season with more pepper.Microwave on high power for 2 minutes. Allow to stand for 30 seconds, then microwave for another minute. Leave to cool for 1 minute and it’s ready to eat! Break the egg into a mug, add a pinch of salt and pepper and beat well. Beat in the milk. Tear the bread into pieces and push into the eggy milk. Allow to stand for 5 minutes (or overnight). Break the egg into a mug, add a pinch of salt and pepper and beat well. Beat in the milk. Tear the bread into pieces and push into the eggy milk. Allow to stand for 5 minutes (or overnight). Scatter the pancetta over the top and season with more pepper. Scatter the pancetta over the top and season with more pepper. Microwave on high power for 2 minutes. Allow to stand for 30 seconds, then microwave for another minute. Leave to cool for 1 minute and it’s ready to eat! Microwave on high power for 2 minutes. Allow to stand for 30 seconds, then microwave for another minute. Leave to cool for 1 minute and it’s ready to eat!
Oaty crumble topping recipe
 It's really up to you how much of this crunchy oat crumble topping you want to sprinkle on your fruit and yoghurt. It will keep really well in an airtight box for a week or so. 3 large handfuls of rolled oats1 small handful mixed seeds or chopped mixed nutsknob of butter 3 tbsp brown sugar1 tsp cinnamon 3 large handfuls of rolled oats 1 small handful mixed seeds or chopped mixed nuts knob of butter 3 tbsp brown sugar 1 tsp cinnamon Method Preheat the oven to 180C/160C Fan/Gas 4. Put the oats and seeds into a bowl. Melt the butter, brown sugar and cinnamon gently in a pan. When melted, pour into the oats and seeds and stir until completely coated. Pour the mixture onto a baking tray lined with foil or baking paper, spread it out into an even layer. Bake in the oven for 10 minutes, stirring twice, until it is golden brown. Allow to cool completely, then store in an airtight container. It will keep for about a week. Preheat the oven to 180C/160C Fan/Gas 4. Preheat the oven to 180C/160C Fan/Gas 4. Put the oats and seeds into a bowl. Melt the butter, brown sugar and cinnamon gently in a pan. When melted, pour into the oats and seeds and stir until completely coated. Put the oats and seeds into a bowl. Melt the butter, brown sugar and cinnamon gently in a pan. When melted, pour into the oats and seeds and stir until completely coated. Pour the mixture onto a baking tray lined with foil or baking paper, spread it out into an even layer. Bake in the oven for 10 minutes, stirring twice, until it is golden brown. Allow to cool completely, then store in an airtight container. It will keep for about a week. Pour the mixture onto a baking tray lined with foil or baking paper, spread it out into an even layer. Bake in the oven for 10 minutes, stirring twice, until it is golden brown. Allow to cool completely, then store in an airtight container. It will keep for about a week. Recipe tips You could swap butter for coconut oil if you want to make this vegan.
Cherry and chocolate mug cake recipe
 When you absolutely need a cake within minutes, you need a microwave mug cake. Lesley Waters adds cheeky cherries to her chocolate mug cake for a taste of the Black Forest, but orange zest would also work well. 75g/3oz dark chocolate, melted, plus extra to serve50g/1¾oz unsalted butter, melted, plus extra for greasing 2 free-range eggs, beaten50g/1¾oz caster sugar50g/1¾oz plain flour½ tsp baking powder50g/1¾oz pitted cherries from a can, chopped, 2 tbsp juice reserved 75g/3oz dark chocolate, melted, plus extra to serve 50g/1¾oz unsalted butter, melted, plus extra for greasing 2 free-range eggs, beaten 50g/1¾oz caster sugar 50g/1¾oz plain flour ½ tsp baking powder 50g/1¾oz pitted cherries from a can, chopped, 2 tbsp juice reserved Method Place the chocolate, butter, eggs and sugar into a bowl and mix together well.Add the flour, baking powder, cherries and cherry juice and fold together until smooth.Grease two mugs with butter, then spoon the mixture into each until three-quarters full. Cover each with cling film, place in the microwave and cook on full power for 2 minutes. Remove the cling film and cook for a further 30 seconds, or until risen and cooked through.To serve, top with the reserved cherries and drizzle with the melted chocolate. Place the chocolate, butter, eggs and sugar into a bowl and mix together well. Place the chocolate, butter, eggs and sugar into a bowl and mix together well. Add the flour, baking powder, cherries and cherry juice and fold together until smooth. Add the flour, baking powder, cherries and cherry juice and fold together until smooth. Grease two mugs with butter, then spoon the mixture into each until three-quarters full. Cover each with cling film, place in the microwave and cook on full power for 2 minutes. Remove the cling film and cook for a further 30 seconds, or until risen and cooked through. Grease two mugs with butter, then spoon the mixture into each until three-quarters full. Cover each with cling film, place in the microwave and cook on full power for 2 minutes. Remove the cling film and cook for a further 30 seconds, or until risen and cooked through. To serve, top with the reserved cherries and drizzle with the melted chocolate. To serve, top with the reserved cherries and drizzle with the melted chocolate. Recipe tips This recipe is based on a 800 watt microwave.
Waldorf salad recipe
 Apples, celery, grapes, walnuts – the ingredients of a classic Waldorf salad are often found on a cheeseboard, so adding some blue cheese is a no-brainer. Yoghurt and mustard lighten and brighten the usual mayonnaise dressing. 80g/2¾oz walnuts3 tbsp mayonnaise3 tbsp Greek-style yoghurt1 tsp French mustard2 Granny Smith apples (approx. 250g/9oz)½ lemon, juice only3 celery sticks, cut into 5mm/¼in slices150g/5½oz red seedless grapes, halved2 Little Gem lettuces100g/3½oz Stilton, crumbled sea salt and freshly ground black pepper 80g/2¾oz walnuts 3 tbsp mayonnaise 3 tbsp Greek-style yoghurt 1 tsp French mustard 2 Granny Smith apples (approx. 250g/9oz) ½ lemon, juice only 3 celery sticks, cut into 5mm/¼in slices 150g/5½oz red seedless grapes, halved 2 Little Gem lettuces 100g/3½oz Stilton, crumbled sea salt and freshly ground black pepper Method In a small pan over a medium heat, toast the walnuts until they turn a deeper brown and are fragrant. Set aside to cool. When cool, roughly chop.Meanwhile, mix together the mayonnaise, yoghurt and mustard. Taste and season with salt and pepper, if needed. Slice the apples into batons and place in a bowl with a squeeze of lemon juice to stop them browning; stir to combine. Add the celery sticks and grapes to the bowl with the apples.Cut each lettuce into four wedges and arrange on a large platter. Add half of the walnuts and half of the Stilton to the apple mixture, then add the dressing and gently stir through. Spoon the apple salad over the lettuce, then scatter over the reserved Stilton and walnuts. In a small pan over a medium heat, toast the walnuts until they turn a deeper brown and are fragrant. Set aside to cool. When cool, roughly chop. In a small pan over a medium heat, toast the walnuts until they turn a deeper brown and are fragrant. Set aside to cool. When cool, roughly chop. Meanwhile, mix together the mayonnaise, yoghurt and mustard. Taste and season with salt and pepper, if needed. Meanwhile, mix together the mayonnaise, yoghurt and mustard. Taste and season with salt and pepper, if needed. Slice the apples into batons and place in a bowl with a squeeze of lemon juice to stop them browning; stir to combine. Slice the apples into batons and place in a bowl with a squeeze of lemon juice to stop them browning; stir to combine. Add the celery sticks and grapes to the bowl with the apples. Add the celery sticks and grapes to the bowl with the apples. Cut each lettuce into four wedges and arrange on a large platter. Cut each lettuce into four wedges and arrange on a large platter. Add half of the walnuts and half of the Stilton to the apple mixture, then add the dressing and gently stir through. Add half of the walnuts and half of the Stilton to the apple mixture, then add the dressing and gently stir through. Spoon the apple salad over the lettuce, then scatter over the reserved Stilton and walnuts. Spoon the apple salad over the lettuce, then scatter over the reserved Stilton and walnuts.
Pomegranate and sumac chicken recipe
 Pomegranate and sumac chicken is an ideal dish for an outdoor summer party. I favour cooking it in the oven because the marinade is apt to burn on a barbecue. Sumac is Turkey’s favourite spice. It’s a red berry with an astringent, lemony flavour, the fruit of a small bush. This dish is ideal as part of a warm and cold buffet where people have a bit of everything including a rice pilaf. 1 whole chicken, about 2kg/4lb 8oz, jointed into 8 pieces (or the equivalent weight in leg and thigh pieces)3 tbsp olive oil1 tbsp sesame seeds 1 whole chicken, about 2kg/4lb 8oz, jointed into 8 pieces (or the equivalent weight in leg and thigh pieces) 3 tbsp olive oil 1 tbsp sesame seeds 2 tbsp ground sumac2 large garlic cloves, crushed or grated½ -1 tsp chilli flakes1 tbsp tomato purée1 tbsp pomegranate molasses1 tsp salt 2 tbsp ground sumac 2 large garlic cloves, crushed or grated ½ -1 tsp chilli flakes 1 tbsp tomato purée 1 tbsp pomegranate molasses 1 tsp salt Method Mix all the marinade ingredients together, rub well into the chicken and leave in the fridge for 1 hour.Preheat the oven to 200C/180C Fan/Gas 6. Put the chicken in a roasting tin, drizzle with the olive oil and scatter the sesame seeds over. Roast in the oven for 30 minutes or until cooked through. (To check the chicken is cooked, pierce at the thickest part of the thigh - the juices should run clear.) Mix all the marinade ingredients together, rub well into the chicken and leave in the fridge for 1 hour. Mix all the marinade ingredients together, rub well into the chicken and leave in the fridge for 1 hour. Preheat the oven to 200C/180C Fan/Gas 6. Preheat the oven to 200C/180C Fan/Gas 6. Put the chicken in a roasting tin, drizzle with the olive oil and scatter the sesame seeds over. Roast in the oven for 30 minutes or until cooked through. (To check the chicken is cooked, pierce at the thickest part of the thigh - the juices should run clear.) Put the chicken in a roasting tin, drizzle with the olive oil and scatter the sesame seeds over. Roast in the oven for 30 minutes or until cooked through. (To check the chicken is cooked, pierce at the thickest part of the thigh - the juices should run clear.) Recipe tips You could cook this chicken on a barbecue, or cook through in the oven and give a final sizzle on the barbecue for a little extra flavour.
Red cabbage salad recipe
 This red cabbage salad is a colourful variation on a classic coleslaw. It includes zingy flavours of grapefruit, ginger, fresh mint and coriander. Serve at summer barbecues, picnics with burgers or as an irresistible addition to a festive winter buffet. Each serving provides 193kcal, 4g protein, 20g carbohydrate (of which 20g sugars), 9g fat (of which 1g saturates), 9g fibre and 0.2g salt. ½ red cabbage, cored and finely shredded¼ Savoy cabbage, cored and finely shredded1 large carrot, finely shredded 1 red grapefruit, peeled and segmented2 tbsp finely chopped fresh mint leaves, plus extra to garnish2 tbsp finely chopped fresh coriander, plus extra to garnish4 tbsp natural yoghurt2 tbsp mayonnaise 1 tsp cumin seeds, toasted2 limes, juice only1 tsp finely grated fresh root ginger1 red chilli, finely chopped2 tsp clear honeysea salt1 tsp nigella seeds, to garnish ½ red cabbage, cored and finely shredded ¼ Savoy cabbage, cored and finely shredded 1 large carrot, finely shredded 1 red grapefruit, peeled and segmented 2 tbsp finely chopped fresh mint leaves, plus extra to garnish 2 tbsp finely chopped fresh coriander, plus extra to garnish 4 tbsp natural yoghurt 2 tbsp mayonnaise 1 tsp cumin seeds, toasted 2 limes, juice only 1 tsp finely grated fresh root ginger 1 red chilli, finely chopped 2 tsp clear honey sea salt 1 tsp nigella seeds, to garnish Method Put all the cabbage in a wide bowl and add the carrot, grapefruit, mint and coriander.Whisk together the yoghurt, mayonnaise, cumin, lime juice, ginger, chilli and honey and season with salt to taste. Pour this mixture over the salad and mix well.Leave to stand for 30 minutes at room temperature.Just before serving, mix again, then scatter over the nigella seeds and extra chopped herbs. Put all the cabbage in a wide bowl and add the carrot, grapefruit, mint and coriander. Put all the cabbage in a wide bowl and add the carrot, grapefruit, mint and coriander. Whisk together the yoghurt, mayonnaise, cumin, lime juice, ginger, chilli and honey and season with salt to taste. Pour this mixture over the salad and mix well. Whisk together the yoghurt, mayonnaise, cumin, lime juice, ginger, chilli and honey and season with salt to taste. Pour this mixture over the salad and mix well. Leave to stand for 30 minutes at room temperature. Leave to stand for 30 minutes at room temperature. Just before serving, mix again, then scatter over the nigella seeds and extra chopped herbs. Just before serving, mix again, then scatter over the nigella seeds and extra chopped herbs.
Chopped salad recipe
 I’m a great fan of the chopped salad. It’s all about the variety of the ingredients that you add and I like the way everything is a uniform size. It’s pleasingly American – like chopped liver, it says what it is. 400g tin chickpeas, drained and rinsed 1 iceberg lettuce, chopped½ romaine lettuce, chopped120g/4½oz Italian salami, cut into thin strips roughly 5cm/1¾in long200g/7oz mozzarella, roughly chopped3 tomatoes, roughly chopped½ cucumber, roughly choppedsmall handful basil leaves, finely choppedflaked sea salt and freshly ground black pepper 400g tin chickpeas, drained and rinsed 1 iceberg lettuce, chopped ½ romaine lettuce, chopped 120g/4½oz Italian salami, cut into thin strips roughly 5cm/1¾in long 200g/7oz mozzarella, roughly chopped 3 tomatoes, roughly chopped ½ cucumber, roughly chopped small handful basil leaves, finely chopped flaked sea salt and freshly ground black pepper 4 tbsp olive oil1 tbsp red wine vinegar½ tsp mustard powder½ tsp caster sugar 4 tbsp olive oil 1 tbsp red wine vinegar ½ tsp mustard powder ½ tsp caster sugar Method To make the salad, mix the chickpeas with 1 teaspoon of salt, then toss with the remaining ingredients in a large bowl.To make the dressing, mix all the ingredients together with ½ teaspoon of salt 12 turns of the black pepper mill in a bowl.Drizzle the dressing over the salad and toss well. Serve immediately. To make the salad, mix the chickpeas with 1 teaspoon of salt, then toss with the remaining ingredients in a large bowl. To make the salad, mix the chickpeas with 1 teaspoon of salt, then toss with the remaining ingredients in a large bowl. To make the dressing, mix all the ingredients together with ½ teaspoon of salt 12 turns of the black pepper mill in a bowl. To make the dressing, mix all the ingredients together with ½ teaspoon of salt 12 turns of the black pepper mill in a bowl. Drizzle the dressing over the salad and toss well. Serve immediately. Drizzle the dressing over the salad and toss well. Serve immediately.
Carrot and coriander soup recipe
 An easy, good-for-you soup that will warm you up on a cold day. Carrot and coriander soup freezes well, so put portions in the freezer and you'll always have something healthy, filling and convenient available for lunch. This meal provides 87 kcal, 2.2g protein, 11.7g carbohydrate (of which 10.2g sugars), 3.4g fat (of which 0.4g saturates), 4.2g fibre and 1.9g salt per portion. 1 tbsp vegetable oil1 onion, sliced450g/1lb carrots, peeled and sliced1 tsp ground coriander1.2 litres/2 pints vegetable stocklarge bunch fresh coriander, roughly choppedsalt and freshly ground black pepper 1 tbsp vegetable oil 1 onion, sliced 450g/1lb carrots, peeled and sliced 1 tsp ground coriander 1.2 litres/2 pints vegetable stock large bunch fresh coriander, roughly chopped salt and freshly ground black pepper Method Heat the oil in a large frying pan and add the onions and carrots. Cook for 3–4 minutes until starting to soften.Stir in the ground coriander and season with salt and pepper. Cook for 1 minute.Add the vegetable stock and bring to the boil. Simmer for 10–15 minutes or until the vegetables are tender.Whizz with a hand blender or in a blender until smooth. Reheat in a saucepan, stir in the fresh coriander and serve. Heat the oil in a large frying pan and add the onions and carrots. Cook for 3–4 minutes until starting to soften. Heat the oil in a large frying pan and add the onions and carrots. Cook for 3–4 minutes until starting to soften. Stir in the ground coriander and season with salt and pepper. Cook for 1 minute. Stir in the ground coriander and season with salt and pepper. Cook for 1 minute. Add the vegetable stock and bring to the boil. Simmer for 10–15 minutes or until the vegetables are tender. Add the vegetable stock and bring to the boil. Simmer for 10–15 minutes or until the vegetables are tender. Whizz with a hand blender or in a blender until smooth. Reheat in a saucepan, stir in the fresh coriander and serve. Whizz with a hand blender or in a blender until smooth. Reheat in a saucepan, stir in the fresh coriander and serve. Recipe tips If the soup is too thick for your liking after blending, just stir in a little boiling water. Dress up the finished soup with a garnish if you like. Toasted seeds add extra fibre and protein. Croûtons use up any stale bread and add a pleasing crunch. A swirl of cream or extra-virgin olive oil topped with some extra coriander leaves and black pepper looks pretty.
Vegetable egg-fried rice recipe
 This stir-fry is packed with veg and vitamins, and plenty of protein too from the eggs and sesame seeds. To scale up this budget stir-fry just add extra veg. Each serving provides 286 kcal, 17g protein, 31g carbohydrates (of which 6g sugars), 8g fat (of which 2g saturates), 9g fibre and 0.7g salt. 1 tsp rapeseed oil5 spring onions, thinly sliced1 red pepper, seeds removed and thinly sliced2 garlic cloves, finely chopped1 head of broccoli, cut into small florets300g/10½oz freshly cooked basmati rice, cooled175g/6oz frozen peas3 eggs, lightly beaten1 tbsp soy sauce2 tsp toasted sesame seedssea salt and freshly ground black pepper 1 tsp rapeseed oil 5 spring onions, thinly sliced 1 red pepper, seeds removed and thinly sliced 2 garlic cloves, finely chopped 1 head of broccoli, cut into small florets 300g/10½oz freshly cooked basmati rice, cooled 175g/6oz frozen peas 3 eggs, lightly beaten 1 tbsp soy sauce 2 tsp toasted sesame seeds sea salt and freshly ground black pepper Method Heat a wok until hot, then add the oil. When it is hot, add the spring onions and red pepper and stir-fry for 1–2 minutes, or until just softened. Stir in the garlic and add the broccoli with 4 tablespoons of water, then bring to the boil and simmer for 2 minutes, or until the broccoli is just tender and the water has nearly evaporated.Add the rice and stir fry for 2–3 minutes, or until hot through. Stir in the peas and cook for 1 minute. Beat the eggs and soy sauce together using a fork. Add the egg mixture to the rice and stir-fry for 2–3 minutes, or until the eggs have just set. Stir in the sesame seeds, season with salt and pepper and serve immediately. Heat a wok until hot, then add the oil. When it is hot, add the spring onions and red pepper and stir-fry for 1–2 minutes, or until just softened. Stir in the garlic and add the broccoli with 4 tablespoons of water, then bring to the boil and simmer for 2 minutes, or until the broccoli is just tender and the water has nearly evaporated. Heat a wok until hot, then add the oil. When it is hot, add the spring onions and red pepper and stir-fry for 1–2 minutes, or until just softened. Stir in the garlic and add the broccoli with 4 tablespoons of water, then bring to the boil and simmer for 2 minutes, or until the broccoli is just tender and the water has nearly evaporated. Add the rice and stir fry for 2–3 minutes, or until hot through. Stir in the peas and cook for 1 minute. Add the rice and stir fry for 2–3 minutes, or until hot through. Stir in the peas and cook for 1 minute. Beat the eggs and soy sauce together using a fork. Add the egg mixture to the rice and stir-fry for 2–3 minutes, or until the eggs have just set. Stir in the sesame seeds, season with salt and pepper and serve immediately. Beat the eggs and soy sauce together using a fork. Add the egg mixture to the rice and stir-fry for 2–3 minutes, or until the eggs have just set. Stir in the sesame seeds, season with salt and pepper and serve immediately.