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Cauliflower rice recipe
 Cauliflower rice makes a really easy low-carb, low-calorie side for your favourite curries, chilli con carne and anything else you might serve with rice. It's also cheap and quick to make, especially if you have a food processor. Use the freshest cauliflower for this recipe as older ones will be softer (so harder to grate) and have a stronger brassica flavour. Salt really helps the flavour so do take your time to get the seasoning right. ½ medium cauliflower, leaves and stalk discarded1 tbsp vegetable oil or cooking oil of your choicesalt, to taste ½ medium cauliflower, leaves and stalk discarded 1 tbsp vegetable oil or cooking oil of your choice salt, to taste Method Cut the cauliflower into smaller pieces and finely grate or pulse in a food processor until broken into rice-sized pieces (you may need to do this in batches depending on the size of your food processor).Transfer the cauliflower rice to a clean tea towel, and gently squeeze out any excess water, this will produce a fluffier texture once it’s cooked, but it's not essential.Heat a tablespoon of olive oil in a non-stick frying pan over a medium heat, then add the cauliflower rice. Stir to coat in the oil and cook for around 5 minutes, until heated through and lightly browned. As it cooks, gently stir it occasionally so the cauliflower cooks evenly (it could get mushy if you stir it too often).Season with salt, to taste, and serve hot. Cut the cauliflower into smaller pieces and finely grate or pulse in a food processor until broken into rice-sized pieces (you may need to do this in batches depending on the size of your food processor). Cut the cauliflower into smaller pieces and finely grate or pulse in a food processor until broken into rice-sized pieces (you may need to do this in batches depending on the size of your food processor). Transfer the cauliflower rice to a clean tea towel, and gently squeeze out any excess water, this will produce a fluffier texture once it’s cooked, but it's not essential. Transfer the cauliflower rice to a clean tea towel, and gently squeeze out any excess water, this will produce a fluffier texture once it’s cooked, but it's not essential. Heat a tablespoon of olive oil in a non-stick frying pan over a medium heat, then add the cauliflower rice. Stir to coat in the oil and cook for around 5 minutes, until heated through and lightly browned. As it cooks, gently stir it occasionally so the cauliflower cooks evenly (it could get mushy if you stir it too often). Heat a tablespoon of olive oil in a non-stick frying pan over a medium heat, then add the cauliflower rice. Stir to coat in the oil and cook for around 5 minutes, until heated through and lightly browned. As it cooks, gently stir it occasionally so the cauliflower cooks evenly (it could get mushy if you stir it too often). Season with salt, to taste, and serve hot. Season with salt, to taste, and serve hot. Recipe tips You can store the cauliflower rice in a sealed container in the fridge for up to 3 days or freeze it for up to 2 months.
Sweet potato mash recipe
 Learn how to make this simple side dish of sweet potato mash – a great alternative to traditional mashed potato. 2–3 medium sweet potatoes50g/1¾oz butter75–100ml/2½–3½fl oz milksalt and freshly ground pepperchopped fresh flatleaf parsley, to serve (optional) 2–3 medium sweet potatoes 50g/1¾oz butter 75–100ml/2½–3½fl oz milk salt and freshly ground pepper chopped fresh flatleaf parsley, to serve (optional) Method Peel the sweet potatoes and cut each potato into 8 even-sized chunks. Tip into a saucepan and cover with cold water. Bring to the boil, then reduce the heat and simmer for 20 minutes, until the tip of a knife easily slides through a chunk of sweet potato.Drain and return to the pan over a low heat. Add the butter and pour in the milk a little at a time while mashing the potatoes until smooth. Stir through a pinch of salt and a few generous grindings of black pepper.Spoon into a warmed serving bowl, season with salt and pepper and scatter over fresh parsley, if using. Peel the sweet potatoes and cut each potato into 8 even-sized chunks. Tip into a saucepan and cover with cold water. Bring to the boil, then reduce the heat and simmer for 20 minutes, until the tip of a knife easily slides through a chunk of sweet potato. Peel the sweet potatoes and cut each potato into 8 even-sized chunks. Tip into a saucepan and cover with cold water. Bring to the boil, then reduce the heat and simmer for 20 minutes, until the tip of a knife easily slides through a chunk of sweet potato. Drain and return to the pan over a low heat. Add the butter and pour in the milk a little at a time while mashing the potatoes until smooth. Stir through a pinch of salt and a few generous grindings of black pepper. Drain and return to the pan over a low heat. Add the butter and pour in the milk a little at a time while mashing the potatoes until smooth. Stir through a pinch of salt and a few generous grindings of black pepper. Spoon into a warmed serving bowl, season with salt and pepper and scatter over fresh parsley, if using. Spoon into a warmed serving bowl, season with salt and pepper and scatter over fresh parsley, if using. Recipe tips To make a vegan version, simply swap the butter and milk for dairy-free alternatives.
Sausages with braised lentils, mash and eggs recipe
 Try this comforting sausage supper for a cosy autumn date night dinner. 2 tbsp olive oil4 pork and fennel sausages 150g/5½oz smoked pancetta, diced1 onion, finely chopped1 carrot, peeled and diced2 celery sticks, diced3 garlic cloves, crushed 400g/14oz cooked green or brown lentilssmall bunch fresh thyme 1 bay leaf 150ml/¼ pint red wine 300ml/½ pint hot chicken stock 2 tbsp olive oil 4 pork and fennel sausages 150g/5½oz smoked pancetta, diced 1 onion, finely chopped 1 carrot, peeled and diced 2 celery sticks, diced 3 garlic cloves, crushed 400g/14oz cooked green or brown lentils small bunch fresh thyme 1 bay leaf 150ml/¼ pint red wine 300ml/½ pint hot chicken stock 1 tbsp chopped fresh chivessoft mashed potato2 soft poached eggs 1 tbsp chopped fresh chives soft mashed potato 2 soft poached eggs Method Place a frying pan over a high heat then add the sausages and pancetta and cook until brown on all sides. Remove and set aside. This will take 4–5 minutes.Add the onions, carrots, celery and garlic to the same pan, reduce the heat and sweat for 10 minutes until soft. Add the lentils, thyme and bay leaf.Pour in the red wine and reduce by half, then add the stock and reduce by half again. This will take 5–8 minutes.Add the sausages and bacon back to the pan and simmer for a few minutes until cooked through. To serve, add a big spoonful of soft mash to a plate, top with the lentils and sausages and then the poached egg and chives. Place a frying pan over a high heat then add the sausages and pancetta and cook until brown on all sides. Remove and set aside. This will take 4–5 minutes. Place a frying pan over a high heat then add the sausages and pancetta and cook until brown on all sides. Remove and set aside. This will take 4–5 minutes. Add the onions, carrots, celery and garlic to the same pan, reduce the heat and sweat for 10 minutes until soft. Add the onions, carrots, celery and garlic to the same pan, reduce the heat and sweat for 10 minutes until soft. Add the lentils, thyme and bay leaf. Add the lentils, thyme and bay leaf. Pour in the red wine and reduce by half, then add the stock and reduce by half again. This will take 5–8 minutes. Pour in the red wine and reduce by half, then add the stock and reduce by half again. This will take 5–8 minutes. Add the sausages and bacon back to the pan and simmer for a few minutes until cooked through. Add the sausages and bacon back to the pan and simmer for a few minutes until cooked through. To serve, add a big spoonful of soft mash to a plate, top with the lentils and sausages and then the poached egg and chives. To serve, add a big spoonful of soft mash to a plate, top with the lentils and sausages and then the poached egg and chives.
Poached chicken with green harissa recipe
 Matt's spiced, poached chicken is topped with a vibrant, herby and spicy green sauce. Tastes delicious with rice, roast vegetables or couscous. 500ml/18fl oz chicken stock150ml/5fl oz dry sherry 1 tbsp soy sauce4cm/2in knob fresh ginger 4 garlic cloves, crushed1 star anise 1 onion, quartered 1 orange, pared zest only1 tbsp coriander seeds, crushedhandful coriander and parsley stalks 1 red or green chillipinch salt 2 chicken breasts100g/3½oz radishes, thinly sliced4 spring onions, thinly sliced 500ml/18fl oz chicken stock 150ml/5fl oz dry sherry 1 tbsp soy sauce 4cm/2in knob fresh ginger 4 garlic cloves, crushed 1 star anise 1 onion, quartered 1 orange, pared zest only 1 tbsp coriander seeds, crushed handful coriander and parsley stalks 1 red or green chilli pinch salt 2 chicken breasts 100g/3½oz radishes, thinly sliced 4 spring onions, thinly sliced 1 small bunch coriander 1 small bunch parsley 1 Thai red or green chilli olive oil 1 lime, juice only 1 small bunch coriander 1 small bunch parsley 1 Thai red or green chilli olive oil 1 lime, juice only 1 bunch watercress 1 bunch watercress Method To make the chicken, put all the ingredients into a saucepan, apart from the chicken breast, and bring to the boil. Add the chicken, radishes and spring onions and turn the heat off. Cover with a lid and set aside for 10–15 minutes or until cooked through. Remove from the stock and rest for a few minutes before thinly slicing.Blend together the green harissa ingredients in a food processor.Divide the watercress between two bowls, top with some chicken and ladle over some broth. Spoon over the green harissa and serve. To make the chicken, put all the ingredients into a saucepan, apart from the chicken breast, and bring to the boil. Add the chicken, radishes and spring onions and turn the heat off. Cover with a lid and set aside for 10–15 minutes or until cooked through. Remove from the stock and rest for a few minutes before thinly slicing. To make the chicken, put all the ingredients into a saucepan, apart from the chicken breast, and bring to the boil. Add the chicken, radishes and spring onions and turn the heat off. Cover with a lid and set aside for 10–15 minutes or until cooked through. Remove from the stock and rest for a few minutes before thinly slicing. Blend together the green harissa ingredients in a food processor. Blend together the green harissa ingredients in a food processor. Divide the watercress between two bowls, top with some chicken and ladle over some broth. Spoon over the green harissa and serve. Divide the watercress between two bowls, top with some chicken and ladle over some broth. Spoon over the green harissa and serve.
Pineapple with star anise recipe
 Star anise brings out the sweetness in pineapple. You could also add sliced red chillies for an extra kick. 1 large pineapple, peeled and cut into thick slices200g/7oz demerara sugar50g/1¾oz butterfew star anise, broken up1 lemongrass, roughly chopped1 piece pared lime zest100ml/3½fl oz rum 1 large pineapple, peeled and cut into thick slices 200g/7oz demerara sugar 50g/1¾oz butter few star anise, broken up 1 lemongrass, roughly chopped 1 piece pared lime zest 100ml/3½fl oz rum crème fraîche, ice cream or coconut-flavoured dairy-free ice cream crème fraîche, ice cream or coconut-flavoured dairy-free ice cream Method Spread the demerara sugar over a plate and dip the pineapple in it, coating both sides. Melt the butter in a large heavy frying pan over a medium heat. When the butter is foaming, add the pineapple, star anise, lemongrass and lime zest and cook until browned on both sides – you want the sugar to melt onto the pineapple and turn a dark brown/almost black colour.Heat the rum in a ladle, carefully set alight, and pour over the pineapple. Wait for the rum to burn off – keep on the heat until the contents of the pan look syrupy. Serve the pineapple with the syrupy juices poured over, with crème fraîche, ice cream or coconut-flavoured dairy-free ice cream on the side. Spread the demerara sugar over a plate and dip the pineapple in it, coating both sides. Melt the butter in a large heavy frying pan over a medium heat. When the butter is foaming, add the pineapple, star anise, lemongrass and lime zest and cook until browned on both sides – you want the sugar to melt onto the pineapple and turn a dark brown/almost black colour. Spread the demerara sugar over a plate and dip the pineapple in it, coating both sides. Melt the butter in a large heavy frying pan over a medium heat. When the butter is foaming, add the pineapple, star anise, lemongrass and lime zest and cook until browned on both sides – you want the sugar to melt onto the pineapple and turn a dark brown/almost black colour. Heat the rum in a ladle, carefully set alight, and pour over the pineapple. Wait for the rum to burn off – keep on the heat until the contents of the pan look syrupy. Serve the pineapple with the syrupy juices poured over, with crème fraîche, ice cream or coconut-flavoured dairy-free ice cream on the side. Heat the rum in a ladle, carefully set alight, and pour over the pineapple. Wait for the rum to burn off – keep on the heat until the contents of the pan look syrupy. Serve the pineapple with the syrupy juices poured over, with crème fraîche, ice cream or coconut-flavoured dairy-free ice cream on the side.
Spicy squash and feta frittata recipe
 This spiced frittata is great for a weekend brunch. You can roast the onion and squash in advance if you like and then add the eggs before serving. Each serving provides 410 kcal, 26g protein, 21.5g carbohydrates (of which 14g sugars), 23g fat (of which 9g saturates), 6.5g fibre and 2.8g salt. 2 onions, thinly sliced680g/1lb 8oz butternut squash, peeled, very thinly sliced 2 garlic cloves, grated5cm/2in fresh root ginger, peeled and finely grated1 tsp ground cumin2 tsp smoked paprika½ tsp ground chilli1 tbsp olive oil½ tsp sea salt flakes 8 free-range eggs, beaten 160g/5¾oz feta, crumbledfreshly ground black pepper 2 onions, thinly sliced 680g/1lb 8oz butternut squash, peeled, very thinly sliced 2 garlic cloves, grated 5cm/2in fresh root ginger, peeled and finely grated 1 tsp ground cumin 2 tsp smoked paprika ½ tsp ground chilli 1 tbsp olive oil ½ tsp sea salt flakes 8 free-range eggs, beaten 160g/5¾oz feta, crumbled freshly ground black pepper 25g/1oz fresh mint leaves ½ green chilli, roughly chopped1 lime, juice and finely grated zest4 tbsp low-fat plain yoghurt½ tsp sea salt flakes 25g/1oz fresh mint leaves ½ green chilli, roughly chopped 1 lime, juice and finely grated zest 4 tbsp low-fat plain yoghurt ½ tsp sea salt flakes Method Preheat the oven to 200C/180C Fan/Gas 6. Tip the onions and squash into a roasting tin. Add the garlic, ginger, spices, oil, salt and a pinch of pepper. Mix well and cover tightly with kitchen foil. Bake for 35 minutes.Meanwhile, to make the mint yoghurt, put the mint, chilli, lime juice and zest, yoghurt and salt in a blender and blend well. Set aside.Stir the squash, then pour over the eggs. Scatter over the feta and bake for 20 minutes, or until the eggs are just set in the middle. Cut the frittata into squares and serve hot or at room temperature with the mint yoghurt. Preheat the oven to 200C/180C Fan/Gas 6. Preheat the oven to 200C/180C Fan/Gas 6. Tip the onions and squash into a roasting tin. Add the garlic, ginger, spices, oil, salt and a pinch of pepper. Mix well and cover tightly with kitchen foil. Bake for 35 minutes. Tip the onions and squash into a roasting tin. Add the garlic, ginger, spices, oil, salt and a pinch of pepper. Mix well and cover tightly with kitchen foil. Bake for 35 minutes. Meanwhile, to make the mint yoghurt, put the mint, chilli, lime juice and zest, yoghurt and salt in a blender and blend well. Set aside. Meanwhile, to make the mint yoghurt, put the mint, chilli, lime juice and zest, yoghurt and salt in a blender and blend well. Set aside. Stir the squash, then pour over the eggs. Scatter over the feta and bake for 20 minutes, or until the eggs are just set in the middle. Stir the squash, then pour over the eggs. Scatter over the feta and bake for 20 minutes, or until the eggs are just set in the middle. Cut the frittata into squares and serve hot or at room temperature with the mint yoghurt. Cut the frittata into squares and serve hot or at room temperature with the mint yoghurt.
Mushroom wild rice salad with pomegranate recipe
Mushroom wild rice salad with pomegranate and spring onion This is a lovely all-in-one dinner. The mushrooms cook with the rice in the oven, leaving you free to get on with something else. Stir through the punchy lemon and coriander dressing and top with crisp pomegranate seeds and peppery watercress for 3 of your 5-a-day. Each serving provides 487 kcal, 14.5g protein, 70g carbohydrates (of which 14g sugars), 14.5g fat (of which 2.5g saturates), 9g fibre and 3.6g salt. 250g/9oz chestnut mushrooms, halved1 onion, finely chopped2 garlic cloves, crushed1 unwaxed lemon, finely grated zest only150g/5½oz mix of brown basmati and wild rice, rinsed375ml/13fl oz hot vegetable stock1 pomegranate, seeds only5 spring onions, finely chopped100g/3½oz watercress, roughly chopped 250g/9oz chestnut mushrooms, halved 1 onion, finely chopped 2 garlic cloves, crushed 1 unwaxed lemon, finely grated zest only 150g/5½oz mix of brown basmati and wild rice, rinsed 375ml/13fl oz hot vegetable stock 1 pomegranate, seeds only 5 spring onions, finely chopped 100g/3½oz watercress, roughly chopped 2 tbsp extra virgin olive oil15g/½oz fresh coriander, roughly chopped2 tbsp lemon juicesea salt and freshly ground black pepper 2 tbsp extra virgin olive oil 15g/½oz fresh coriander, roughly chopped 2 tbsp lemon juice sea salt and freshly ground black pepper Method Preheat the oven to 200C/180C Fan/Gas 6.Place the mushrooms, onion, garlic, lemon zest, rice and vegetable stock in a casserole dish or small, deep roasting tin. Cover tightly with kitchen foil or a lid and cook for 1 hour.Meanwhile, to make the lemon and coriander dressing, mix all the ingredients together in a small bowl. Set aside. Stir the dressing, half the pomegranate seeds, half the spring onions and the watercress into the rice. Taste and adjust the seasoning, if needed. Garnish with the remaining pomegranate seeds and spring onions. Serve immediately. Preheat the oven to 200C/180C Fan/Gas 6. Preheat the oven to 200C/180C Fan/Gas 6. Place the mushrooms, onion, garlic, lemon zest, rice and vegetable stock in a casserole dish or small, deep roasting tin. Cover tightly with kitchen foil or a lid and cook for 1 hour. Place the mushrooms, onion, garlic, lemon zest, rice and vegetable stock in a casserole dish or small, deep roasting tin. Cover tightly with kitchen foil or a lid and cook for 1 hour. Meanwhile, to make the lemon and coriander dressing, mix all the ingredients together in a small bowl. Set aside. Meanwhile, to make the lemon and coriander dressing, mix all the ingredients together in a small bowl. Set aside. Stir the dressing, half the pomegranate seeds, half the spring onions and the watercress into the rice. Taste and adjust the seasoning, if needed. Garnish with the remaining pomegranate seeds and spring onions. Serve immediately. Stir the dressing, half the pomegranate seeds, half the spring onions and the watercress into the rice. Taste and adjust the seasoning, if needed. Garnish with the remaining pomegranate seeds and spring onions. Serve immediately.
Feta and pomegranate salad recipe
 Salty feta combines brilliantly with bitter leaves and fresh, slighly sour, pomegranate. A feta and pomegranate salad to impress. 200g/7oz fetasplash lemon juice1-2 garlic cloves, crushed100g/3½oz flaked almonds, toasted120g bag mixed rocket, spinach and watercress3 tbsp olive oilsalt and freshly ground black pepper2 pomegranates, seeds only 200g/7oz feta splash lemon juice 1-2 garlic cloves, crushed 100g/3½oz flaked almonds, toasted 120g bag mixed rocket, spinach and watercress 3 tbsp olive oil salt and freshly ground black pepper 2 pomegranates, seeds only Method Put the feta in a shallow dish, squeeze over the lemon juice and scatter over the garlic. Leave to marinate while you prepare the rest of the salad.Toast the almonds under a medium grill until lightly browned, then leave to cool. Cut the pomegranate in half and pop the seeds out into a bowl by bashing the skin with a spoon.Toss together the rocket, spinach and watercress in a large salad bowl with the olive oil, and salt and freshly ground pepper. Crumble in the marinated feta, and scatter the pomegranate seeds and toasted almonds over. Serve immediately. Put the feta in a shallow dish, squeeze over the lemon juice and scatter over the garlic. Leave to marinate while you prepare the rest of the salad. Put the feta in a shallow dish, squeeze over the lemon juice and scatter over the garlic. Leave to marinate while you prepare the rest of the salad. Toast the almonds under a medium grill until lightly browned, then leave to cool. Cut the pomegranate in half and pop the seeds out into a bowl by bashing the skin with a spoon. Toast the almonds under a medium grill until lightly browned, then leave to cool. Cut the pomegranate in half and pop the seeds out into a bowl by bashing the skin with a spoon. Toss together the rocket, spinach and watercress in a large salad bowl with the olive oil, and salt and freshly ground pepper. Crumble in the marinated feta, and scatter the pomegranate seeds and toasted almonds over. Serve immediately. Toss together the rocket, spinach and watercress in a large salad bowl with the olive oil, and salt and freshly ground pepper. Crumble in the marinated feta, and scatter the pomegranate seeds and toasted almonds over. Serve immediately.