sara buenfeld

This recipe has been designed to be made ahead and frozen - a family-friendly batch pie, with cheesy mashed potato atop hidden broccoli, leeks and celery

Crusty cheddar pies

broccoli,

celerysticks, de-stringed and sliced

½kg floury potato,

butter

pot 0% fat Greek yogurt

semi-skimmed milk

plain flour

tsp English mustard

tsp wholegrain mustard

pack mature cheddar, finely grated

peas

Bring a large pan of salted water to the boil. Put the leeks, broccoli and celery in a large steamer. Add the potatoes to the water and cook for 20 mins, with the vegetables steaming on top, until all are tender. Drain the potatoes, then mash with plenty of seasoning, 25g of the butter and all the yogurt.

While the veg cooks, pour the milk into a pan, add the flour, both mustards and remaining butter, and cook over a medium heat, whisking all the time, until smooth and thickened. Stir in half the cheese and season. Remove from heat.

Divide the steamed veg and peas between 8 individual pie dishes. Pour over the sauce and top with the mash, then sprinkle over the remaining cheese.

Pack into freezer bags and use within 3 months. To serve, unwrap and put the dishes on a baking tray in the cold oven, then set to 200C/180C fan/ gas 6. Bake for 50-55 mins until bubbling and hot all the way through.

Keep these nutty chicken satay strips in the fridge for a healthy choice when you're peckish. The chicken is served with cucumber and sweet chilli sauce

Nutty chicken satay strips

tbsp chunky peanut butter(without palm oil

garlic clove,finely grated

tsp Madras curry powder

soy sauce

lime juice

skinless, chickenbreast

about 10cm cucumber,cut into fingers

sweet chilli sauce,to serve

Heat oven to 200C/180C fan/gas 4 and line a baking tray with non-stick paper.

Mix 2 tbsp chunky peanut butter with 1 finely grated garlic clove, 1 tsp Madras curry powder, a few shakes of soy sauce and 2 tsp lime juice in a bowl. Some nut butters are thicker than others, so if necessary, add a dash of boiling water to get a coating consistency.

Add 2 skinless chicken breast fillets, cut into strips, and mix well. Arrange on the baking sheet, spaced apart, and bake in the oven for 8-10 mins until cooked, but still juicy.

Eat warm with roughly 10cm cucumber, cut into fingers, and sweet chilli sauce. Alternatively, leave to cool and keep in the fridge for up to 2 days.

The name means 'angry' - and like the pasta sauce this chicken casserole is intended to pack a punch of heat and spice

Chicken arrabbiata

olive oil

medium onions,halved and sliced

red chillies,deseeded and sliced

red wine

chicken stock

tomato,finely chopped

tomato purée

thyme

chicken legs

chopped parsley,to serve (optional)

Heat the olive oil in a large heavybased pan. Add the onions and whole garlic cloves. Fry, stirring frequently, for 10 mins, adding the chillies for the final min.

Pour in the wine, turn up the heat and allow it to bubble for 1 min to cook off the alcohol. Stir in the stock, tomatoes, tomato purée and thyme with some seasoning. Add the chicken legs, pushing them under the liquid, then part-cover the pan and leave to simmer gently for 45 mins.

Remove the lid and cook for a further 15 mins until the chicken is tender and the sauce has reduced a little. Serve scattered with parsley, if you like, and pasta or mash.

This warming, spiced vegetarian soup packs in goodness and is filling too. The quick-to-assemble guacamole topping tastes as good as it looks

Mexican bean soup with guacamole

tsp rapeseed oil

onion,finely

red pepper,cut into chunks

garlic cloves,chopped

tsp mild chilli powder

tsp coriander

tsp cumin

can chopped tomatoes

can black beans

tsp vegetable bouillonpowder

avocado

coriander

lime,juiced

½ red chilli,deseeded and finely chopped (optional)

Heat the oil in a medium pan, add the onion (reserving 1 tbsp to make the guacamole later) and pepper and fry, stirring frequently, for 10 mins. Stir in the garlic and spices, then tip in the tomatoes and beans with their liquid, half a can of water and the bouillon powder. Simmer, covered, for 15 mins.

Meanwhile, peel and de-stone the avocado and tip into a bowl, add the remaining onion, coriander and lime juice with a little chilli (if using) and mash well. Ladle the soup into two bowls, top with the guacamole and serve.

Eat the rainbow with our simple, healthy, veggie wrap. This olive and veg sandwich makes an easy vegan, low-calorie lunch option to eat al-desko

Veggie olive wraps with mustard vinaigrette

carrot,

wedge red cabbage, finely shredded

spring onions, thinly sliced

courgette,

basil leaves

green olives, pitted and halved

½ tsp English mustard powder

tsp extra virgin rapeseed oil

tbsp cider vinegar

tortilla

Mix all the ingredients except for the tortilla and toss well.

Put the tortilla on a sheet of foil and pile the filling along one side of the wrap &ndash; it will almost look like too much mixture, but once you start to roll it firmly it will compact. Roll the tortilla from the filling side, folding in the sides as you go. Fold the foil in at the ends to keep stuff inside the wrap. Cut in half and eat straight away. If taking to work, leave whole and wrap up like a cracker in baking parchment.

Cook our healthy veggie curry using dried mushrooms, spices and butternut squash. It contains three of your 5-a-day along with calcium, iron and fibre

Butternut biryani with cucumber raita

dried porcini mushrooms,roughly chopped

tbsp rapeseed oil

onions,sliced (160 grams)

garlic cloves,shredded

ginger

red chilli,deseeded and chopped

brown basmati rice

diced butternut squash(prepared weight)

cumin seeds

vegetable bouillon

10cm length cucumber,grated, core removed

bio yogurt

tbsp chopped mint,plus a few leaves

third of a pack fresh coriander,chopped

almonds

Pour 425ml boiling water over the dried mushrooms and set aside.

Heat the oil in a non-stick pan. Add the onions, garlic, ginger and chilli and stir-fry briefly over a high heat so they start to soften. Add the rice and squash and stir for a few mins. Tip in the cumin and coriander then stir in the mushrooms and their water with the bouillon.

Cover the pan and simmer for 20 mins until the rice is tender. Meanwhile mix the cucumber and yogurt with the mint to make a raita. Stir the coriander and almonds into the rice when it is ready and serve with the raita and a few extra leaves of mint or coriander.

Try this healthy Mexican dish as a quick and easy low-calorie lunch that counts as three of your 5-a-day. The beans are a great source of protein and fibre

Black-eyed bean mole with salsa

red onion, finely chopped

tomatoes,

½ lime, zest and juice

red onion,

garlic clove, finely grated

cinnamon

black-eyed beansin water

tsp cocoa

Tip all the salsa ingredients into a bowl and stir together.&nbsp;

For the mole, heat the oil in a non-stick pan, add the onion and garlic and fry stirring frequently until softened. Tip in the spices, stir then add the contents of the can of beans with the cocoa, bouillon and tomato purée. Cook, stirring frequently to make quite a thick sauce.

Spoon into shallow bowls, top with the salsa and serve.&nbsp;

A twist on macaroni cheese, with added veg and a crunchy topping of bread and nuts - make in batches and freeze

Cheese & Spinach Penne With Walnut Crumble

pack penne

leeks,

tsp ready-made English mustard

grating nutmeg

pack mature cheddar, grated

French bread, diced

walnut piece

bag spinach

Cheese & spinach penne with walnut crumble

If you are eating one of the pasta bakes now, heat oven to 190C/170C fan/ gas 5. Boil the pasta with the leeks for 10 mins, then drain.

Meanwhile, put the butter, flour, mustard, nutmeg and milk in a large pan with some seasoning. Gently heat, stirring all the time, until bubbling and thickened, then cook for 2 mins more, stirring frequently. Remove from the heat and stir in two-thirds of the cheese. Toss the remaining cheese with the bread and walnuts.

Cook the spinach in the microwave, or pour a kettle of boiling water over it to wilt, then squeeze out the excess water. Stir into the sauce with the pasta, leeks and some seasoning. If necessary, add a little extra milk to loosen. Divide between 2 ovenproof dishes and scatter the bread mixture on top. If eating straight away, bake for 40 mins until golden, or cool to freeze.

Make the base for this gravy up to two days ahead, then simply add your roasted meat juices and heat before serving

Tasty Make-Ahead Gravy

sunflower oil

onion, finely chopped

carrot, chopped

bay leaf

tbsp plain flour

stock

juices from the turkey(see 'goes well with', right)

Tasty make-ahead gravy

Heat the oil in a non-stick pan, then fry the onion, carrot and bay, stirring frequently, until the onion is golden. Stir in the flour, then pour in the stock while stirring. Simmer for 15 mins. Discard the bay leaf, then purée the contents of the pan with a hand blender until completely smooth. Cool, then chill. Can be made 2 days ahead.

When you take the turkey from the oven (see 'goes well with', right), pour the juices from the tin into a deep but narrow jug or bowl. Leave to stand so that excess oil from the turkey rises to the top. Skim off as much fat as you can and discard, then pour the juices into a pan with the gravy base and stir over the heat until bubbling. Season to taste.

Whip up some healthy fast-food with a pork pan fry - on the table in 10 minutes

Pork & Noodle Pan-Fry With Sweet & Spicy Sauce

spring onions

broccoli florets

egg noodle

lean pork stir-fry

shiitake mushroomor chestnut mushrooms

jar Cantonese sweet and spicy stir-fry sauce

bag beansprout

cashew nuts

Pork & noodle pan-fry with sweet & spicy sauce

Over a high heat, bring a pan of water to the boil (for the noodles). Chop the onions into chunky lengths. Heat the oil in a wok, tip in the broccoli and stir fry for 2 minutes until it starts to soften

Tip the noodles into the boiling water and boil for 4 minutes until softened. Meanwhile, add the pork strips to the wok and fry until the meat changes colour. Add the onions and mushrooms and cook for a minute or so until the mushrooms start to soften.

Stir in the sauce until everything is well coated. Drain the noodles and toss into the wok with the beansprouts and cashews. Heat until the beansprouts start to soften slightly then serve.

Enjoy fillet steak with sauce for a healthy dinner that also boasts sweet potato fries, spinach and cherry tomatoes. You'll be getting all of your 5-a-day

Steaks With Goulash Sauce & Sweet Potato Fries

tsp rapeseed oil,

sweet potatoes, peeled and cut into narrow chips

tbsp fresh thymeleaves

onions,

green pepper, deseeded and diced

garlic cloves, sliced

tsp smoked paprika

cherry tomatoes, halved

vegetable bouillon powder

bag baby spinach, wilted

Steaks with goulash sauce & sweet potato fries

Heat oven to 240C/220C fan/gas 7 and put a wire rack on top of a baking tray. Toss the sweet potatoes and thyme with 2 tsp oil in a bowl, then scatter them over the rack and set aside until ready to cook.

Heat 1 tsp oil in a non-stick pan, add the onions, cover the pan and leave to cook for 5 mins. Take off&nbsp;the lid and stir &ndash; they should be a little charred now. Stir in the green pepper and garlic, cover the pan and cook for 5 mins more. Put the potatoes in the oven and bake for 15 mins.

While the potatoes are cooking, stir the paprika into the onions and peppers, pour in 150ml water and stir in the cherry tomatoes, tomato purée and bouillon. Cover and simmer for 10 mins.

Pan-fry the steak in a hot, non-stick pan for 2-3 mins each side depending on their thickness. Rest for 5 mins. Spoon the goulash sauce onto plates and top with the beef. Serve the chips and spinach alongside.

Stuff rolled lasagne sheets with creamy spinach and ricotta and bake with tomato and mascarpone sauces for a filling vegetarian meal

Spinach & Nutmeg Cannelloni

bag ready-washed spinach

tub ricotta

tub mascarpone

grated parmesan(or vegetarian alternative)

nutmeg

pack (6 large sheets) fresh egg lasagne

garlic cloves, finely chopped

carton passata

tbsp balsamic vinegar

golden caster sugar

basil,

Spinach & nutmeg cannelloni

Heat oven to 190C/170C fan/gas 5 if you’re serving straight away. Pierce the bag of spinach and cook in the microwave following pack instructions (if you don’t have a microwave, wilt it in a pan with a dash of olive oil). Leave to cool, squeeze out as much liquid as you can, then finely chop.

Meanwhile, make the tomato sauce. Heat the oil and fry the garlic until softened. Add the passata and tomatoes, vinegar and sugar, then season, cover and simmer for 10 mins, stirring occasionally. Remove from the heat and add the basil. Tip into the base of a large, shallow baking dish.

To make the filling, beat the ricotta and a quarter of the mascarpone with 50g of the Parmesan and the chopped spinach. Finely grate in half the nutmeg, then beat until well mixed. For the topping, beat the remaining mascarpone with the egg and another 50g of the Parmesan.

To make the cannelloni, divide the spinach filling into 6 parts, spoon a portion along the top of each lasagne sheet, then roll up into a big, fat tube. Cut in half across the middle with a sharp knife so that you have 2 smaller tubes, then arrange on top of the tomato sauce. As you put them in the dish, push them slightly so that the sauce oozes up the side of the cannelloni, as this will stop them sticking together when they are baked. Spoon the mascarpone mixture on top, making sure you cover the pasta – if it doesn’t completely cover the sauce now, it will do once it melts and bakes. Scatter over the remaining Parmesan and grate over more nutmeg. If making ahead, cover and chill – it will keep for 1 day. Bake for 30-40 mins until golden and bubbling.

Nutritious spinach makes the base for this traditional, healthy Indian side dish, combined with potato and spices

Saag aloo

onion,finely chopped

garlic cloves,sliced

tbsp chopped ginger

potato,cut into 2cm (¾in) chunks

red chilli,halved, deseeded and finely sliced

mustard

spinach leaves

Heat 2 tbsp sunflower oil in a large pan, add 1 finely chopped onion, 2 sliced garlic cloves and 1 tbsp chopped ginger, and fry for about 3 mins.

Stir in 500g potatoes, cut into 2cm chunks, 1 halved, deseeded and finely sliced red chilli, ½ tsp black mustard seeds, ½ tsp cumin seeds, ½ tsp turmeric and ½ tsp salt and continue cooking and stirring for 5 mins more.

Add a splash of water, cover, and cook for 8-10 mins.

Check the potatoes are ready by spearing with the point of a knife, and if they are, add 250g spinach leaves and let it wilt into the pan. Take off the heat and serve.

This Keralan-inspired mackerel dish provides a hearty, deeply spiced supper with brain-boosting properties

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