sunflower oil

A foolproof recipe for roasties that come out perfect every time.

Perfect roast potatoes

tbsp plain flour

goose fator duck fat

tbsp sunflower oil oil

Heat oven to 190C/fan 170C/gas 5. Peel the potatoes and cut in half; if very large, cut into quarters, or leave whole if they are small. Tip into a saucepan, cover with cold water, then bring to the boil. Set the timer and boil for exactly 2 mins. Drain the potatoes well, then toss in the colander to fluff up their surfaces, sprinkling over the flour as you go.

Place a large, sturdy roasting tray over a fairly high heat, then tip in the fat and oil. When sizzling, lower in the potatoes carefully, then gently brown in the hot fat for about 5 mins so all the sides are covered with oil.

Roast undisturbed for 20 mins, then remove from the oven and gently turn them over with a fish slice. Place the tray on the hob to heat the oil, then return to the oven and cook for another 20 mins. Turn again, putting the tray back on the hob to heat the oil. Give them a final 20 mins in the oven, by which time you should have perfect roast potatoes.

Adding orange to this pork stir-fry is a revelation - it tenderises the meat and adds a real depth of flavour.

Soy and orange pork stir-fry with egg noodles

(80 milliliters) orange juice

(60 milliliters) dark soy sauce

honey

garlic cloves, finely chopped

ginger

pork fillet,

pkt dried egg noodles

spring onions, cut into 3cm lengths

baby choy

sesame seeds

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This quick vegetarian noodle dish is perfect for dinner any day of the week.

Spicy Sichuan noodles

dried udon noodles

broccolini

tbs sunflower oil

(15 grams) ginger, peeled, finely chopped

garlic clove, crushed

Toasted white sesame seeds,

(80 milliliters) light soy sauce

(60 milliliters) black (chinkiang) vinegar (from Asian food shops)

tbs sauce

tsp caster sugar

red chilli, thinly sliced

spring onion, thinly sliced

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These tandoori cauliflower make for a filling and flavour-packed vegetarian dish. Who said vegetables had to be boring?

This recipe is an extract from I Love India by Anjum Anand (Quadrille Publishing, RRP $39.99). Available in stores nationally now.

Tandoori cauliflower, my way

cauliflower (1 small head)

(50 grams) chickpea flour (besan)

cashews

garlic

(25 grams) ginger, finely grated

(60 milliliters) sunflower oil, plus extra to grease

thick Greek-style yoghurt

tsp chilli powder

tsp carom seeds (from Indian food shops – substitute with fennel seeds)

tsp each garam masala & ground cumin

creme fraiche

coriander

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Angela Nilsen went in search of perfection in her quest to pack flavour and texture into fish cakes.

Ultimate fish cakes

mayonnaise

horseradish

Dijon mustard

shallot, very finely chopped

tsp flatleaf parsley, finely chopped

skinned Icelandic cod

bay leaves

milk

Maris Piper potatoes

½ tsp finely grated lemon zest

tbsp flatleaf parsley, chopped

tbsp snipped chives

fresh white breadcrumbs,

vegetable

lemon wedges and watercress, to serve

Mix together 125ml mayonnaise, 1 rounded tbsp roughly chopped capers, 1 rounded tsp creamed horseradish, 1 rounded tsp Dijon mustard, 1 small very finley chopped shallot and 1 tsp finely chopped flatleaf parsley. Set aside.

Lay 450g skinned Icelandic cod or haddock fillet and 2 bay leaves in a <a href="https://www.bbcgoodfood.com/content/top-five-non-stick-frying-pans">frying pan</a>. Pour over 150ml milk and 150ml water.

Cover, bring to a boil, then lower the heat and simmer for 4 mins. Take off the heat and let stand, covered, for 10 mins to gently finish cooking the fish.

Meanwhile, <a href="https://www.bbcgoodfood.com/content/test-five-best-peelers">peel</a> and <a href="https://www.bbcgoodfood.com/content/top-five-paring-knives">chop</a> 350g Maris Piper potatoes into even-sized chunks. Put them in a <a href="https://www.bbcgoodfood.com/content/five-best-saucepans">saucepan</a> and just cover with boiling water. Add a pinch of salt, bring back to the boil and simmer for 10 mins or until tender, but not broken up.

Lift the fish out of the milk with a slotted spoon and put on a plate to cool. Drain the potatoes in a <a href="https://www.bbcgoodfood.com/content/test-five-best-colanders">colander</a> and leave for a min or two.

Tip the potatoes back into the hot pan on the lowest heat you can and let them dry out for 1 min, mashing them with a fork and stirring so they don't stick. You should have a light, dry fluffy mash.

Take off the heat and beat in 1 rounded tbsp of the sauce, then ½ tsp lemon zest, 1 tbsp chopped flatleaf parsley and 1 tbsp snipped chives.

Season well with salt and pepper. The potato should have a good flavour, so taste and adjust to suit.

Drain off liquid from the fish, grind some pepper over it, then flake it into big chunks into the pan of potatoes.

Using your hands, gently lift the fish and potatoes together so they just mix. You'll only need a couple of turns, or the fish will break up too much. Put to one side and cool.

Beat 1 egg on a large plate and lightly flour a <a href="https://www.bbcgoodfood.com/content/test-five-best-chopping-boards">board</a>. Spread 85g fresh white breadcrumbs on a <a href="https://www.bbcgoodfood.com/content/kimberley-wilsons-top-5-baking-trays">baking sheet</a>. Divide the fish cake mixture into four.

On the floured board, and with floured hands, carefully shape into four cakes, about 2.5cm thick. One by one, sit each cake in the egg, and <a href="https://www.bbcgoodfood.com/content/test-best-pastry-brushes">brush</a> over the top and sides so it is completely coated.

Sit the cakes on the crumbs, patting the crumbs on the sides and tops so they are lightly covered. Transfer to a plate, cover and chill for 30 mins (or up to a day ahead).

Heat 3-4 tbsp vegetable or sunflower oil in a large frying pan. To test when ready, drop a piece of the dry breadcrumbs in - if it sizzles and quickly turns golden brown, it is ready to use.

Fry the fish cakes over a medium heat for about 5 mins on each side or until crisp and golden. Serve with the rest of the sauce (squeeze in a little lemon to taste), lemon wedges for squeezing over and watercress.

This simple cinnamon-spiced muffin recipe contains fibre-packed prunes and oats – perfect for breakfast on-the-go or as an afternoon pick-me-up

Feel-good muffins

self-raising flour

porridge oats

light muscovado sugar

cinnamon

½ tsp bicarbonate of soda

buttermilk

tsp vanilla extract

stoned prune

pecans

Heat the oven to 200C/gas 6/fan 180C. Butter 6-8 muffin tins or line them with muffin cases. Put the flour, oats, sugar, cinnamon and bicarbonate of soda in a large bowl, then rub everything through your fingers, as if making pastry, to ensure the ingredients are evenly blended.

Beat the egg, then stir in the buttermilk, vanilla and oil. Lightly stir the egg mix into the flour.

Fold the prunes and nuts into the mixture.

Divide between the tins, filling the cases to the brim, then bake for 20-25 minutes until risen and golden. Serve warm or cold.

With this easy-to-follow recipe your kids can treat you to breakfast... get printing off copies now

Omelette wedges

spring onions

new potatoes

rashers smoked bacon

tbsp sunflower oil

eggs

tsp English mustard (ready-made rather than powder)

mature cheddar

tomatoes

Finely chop the spring onions and set aside. Thickly slice the potatoes (there is no need to peel them first), then boil in a pan of lightly salted water for 10 mins until just tender. Drain.

Meanwhile snip the bacon into pieces with scissors. Heat a frying pan with 1 tsp oil, then stir-fry the bacon until it turns pink. Add the spring onions to the pan, stir briefly for a couple of secs to slightly soften, then tip the bacon and onion into a bowl. Wash and dry the frying pan.

Break the eggs into a bowl, then whisk with the mustard and a little salt and pepper. Make sure you don’t get any shell into the mix. If you are worried you might, you can break the eggs into a cup, one at a time, before adding to the bowl – or ask an adult to break them for you.

Grate the cheese and add half to the egg mixture with the cooked bacon, onions and potatoes. Gently stir to mix everything. Heat 2 tbsp oil in the pan; when it is hot, pour in the mixture, then stir a couple of times as it sets on the base of the pan to start it cooking.

Turn on the grill so it has time to heat up. Leave the omelette to cook, undisturbed, over a low heat for about 6 mins. Meanwhile, cut the tomatoes into wedges, scatter over the omelette and sprinkle with the grated cheese.

When the omelette seems set on the base, but is still a little eggy on top, put the frying pan under the grill to cook the last of the egg mixture and melt the cheese. Cool for 5 mins, then turn out of the pan. Cut into wedges and serve with ketchup, toast, tea and orange juice for a delicious family breakfast.

The buttermilk seems to tenderise the chicken and accent its own flavour. This recipe features a spiced up coating but you can simplify it for kids if you like.

Buttermilk fried chicken

chicken marylands (preferably free-range)

(250 milliliters) buttermilk (see Notes)

(265 grams) plain flour

cayenne pepper

paprika

tsp cumin

Sunflower oil, to shallow-fry

Don't go out for Asian food - create a delicious stir-fry in your own kitchen.

Braised lamb with ginger and black bean sauce

1.2kg diced lamb shoulder

five-spice powder

5cm piece ginger, thinly sliced

garlic cloves, thinly sliced

fresh shiitake mushrooms,

black bean sauce (see note)

tsp cornflour

white rice,

baby bok choy (see note), to serve

A hearty butter chicken that packs a punch of flavour.

Butter chicken

milliliters (1/2 cup) natural yoghurt

lemon juice

turmeric

garam masala

chilli powder

cumin

garlic cloves, crushed

chicken breast fillets, chopped

cashews, roasted

unsalted butter

onion, finely chopped

cardamom

Indian bay leaf* or normal bay leaf

sweet paprika

tomato puree*

chicken stock

milliliters (1 cup) thickened cream

Basmati

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Char kway teow is one of Malaysia's best-known culinary exports, says Shannon Harley.

Char kway teow

Dragon & Phoenix dried red chillies

red chilli, chopped

Asian (red) eschalots, chopped

garlic cloves, chopped

tbs Yeo’s light soy sauce

tbs Lee Kum Kee dark soy sauce

tbs Squid Brand fish sauce

tsp white pepper

(80 milliliters) sunflower oil

green prawns, peeled (tails intact), deveined

fishcake (from Asian supermarkets), thinly sliced

lap cheong (Chinese sausages), thinly sliced

fresh rice noodles

eggs, lightly beaten

(160 grams) bean sprouts

garlic chives,

Lime cheeks and thinly sliced red chilli

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This versatile, easy to execute meal is the perfect Summer crowd-pleaser.

Black pepper prawns

tbs dried shrimp*

(100 grams) jasmine rice

garlic cloves, roughly chopped

ginger,

black peppercorns

tbs kecap manis (Indonesian sweet soy sauce)*

tbs oyster sauce

(500 milliliters) sunflower oil

green prawns, peeled (heads and tails intact), deveined

curry leaves*

spring onions, thinly sliced on an angle

coriander leaves

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This simple chicken curry will be on the table in a flash.

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