ACKNOWLEDGEMENTS

I would not have completed this book without help and encouragement from my husband
Roger. He not only guided me through the formatting of the book but he also produced the
photographs. This often meant taking his serving into the “studio” to photograph it while the
rest of us tucked in.

I would like to thank my friends Beatrice, Eve and Betty who provided dishes and table linen
for some of the photographs, and to Tony and Beatrice who tested some of the recipes.

My sons, Russell and Martin, helped by eating anything on offer, and by taking any surplus
home with them. I somehow feel that this was not the behaviour of potential food critics.

I would also like to thank everyone who listened to my ideas and finally convinced me to go to
print. Finally to my friend Christine, for suggesting the title….

The Real Food Planner

First published 2009

Copyright © 2009, Kathleen Barrett. All rights reserved.

 To The Reader

Dear Reader,

This extract from “The Real Food Planner” is offered free for you to read and to use. If you
like it, and would like to buy the complete book (152 pages), please contact me at

kathleen@randkbarrett.plus.com
The book is published as an A4 paperback (297mm by 210mm) professionally printed with
laminated colour covers. Having suffered for years with cookery books that refuse to stay
open at the right page, I have chosen spiral binding for my book. This means it will lay flat on
your kitchen worktop, always visible as you work. The paperback is priced at £14.99 plus
£3.50 postage and packing to a UK address.

If you would prefer a “soft” copy then you can purchase the full PDF (download) for £4.99

I hope you enjoy reading this extract and find it useful. If you have any suggestions or
comments I would be pleased to hear from you.

Yours sincerely

Kathleen Barrett
 INTRODUCTION

When I worked full time I often discussed evening meals with my colleagues in the staff
kitchen whilst waiting for the coffee to brew. The general opinion was that it was only possible
to plan a family meal if you were a highly organised person. Most people felt that cooking a
family meal from scratch was too time consuming and there were a variety of problems to
overcome. These ranged from one member of the family being vegetarian and another on a
slimming diet, to late home-comers. The only solution therefore was ready meals.

Actually, cooking with fresh ingredients is not only cheaper, tastier and healthier, but it does
not necessarily take more time. However, the clearing up operation after the meal can be
tiresome. The answer is to plan your time, your shopping and your menus. Cooking double
the quantity you need and freezing half of it means that you cook once but eat twice. It also
uses less energy.

Planning menus for the working week may sound like a huge chore, but with prepared food in
the fridge and complete meals in the freezer there will be days when you do not cook at all.
Individual frozen dishes will cater for vegetarians and the late home-comer. They can also
work wonders with difficult young eaters if they see a tub labelled with their name. Always
freeze surplus sauce or gravy as these can be used with grilled meat or fish. Label the
container with the date and contents and keep a freezer list. (A notepad in the kitchen drawer
will do).

I have devised a plan for the working week divided into twelve monthly sections containing
just two weekly plans for each month (endeavouring to use seasonal products). It can only
serve as a guide because some recipes may not be suitable in which case substitutes will be
necessary. Read the plan for the week and make a shopping list. Resist buying bargain
offers that you have not planned to use as these account for one third of all food being
thrown away. However, take advantage of the offers on ingredients that you know you will
use and either freeze them raw or as a cooked dish.

The meals are based on meat, fish, eggs, pulses, cereals and vegetables. I have tried to
balance them so that vegetarians can eat part of the meal and replace the meat or fish with
cheese, eggs or nuts; weight watchers can eat small portions of the richer dishes but more of
the vegetables. I have included entirely vegetarian dishes in the meal plan and a section on
side dishes to help you choose complementary vegetables to the main dish.

The recipes that use butter, cream and wine might be considered unhealthy and extravagant;
however, taken over the course of a year they fall within the category of moderation as they
are offset by the cheaper, plainer recipes. The fat content can be reduced by using crème-
fraiche instead of cream. A good substitute for butter is a low fat product made by Pura called
Buttery light touch; it works well for frying and for mashing with potatoes. Olive spread is
equally good. However the flavour of the dish will change so you will need to experiment. I
have stated “or substitute” when listing the ingredients otherwise use butter.

I always use “Free Range” products because I feel strongly about animal welfare, but I have
not specified this in the recipes because it is a personal choice. However I would ask you to
consider buying them even if they are more expensive. We are now officially an overweight
nation so if we can balance the budget by spending the same amount of money but buying
less we could eat superior tasting food with a clear conscience and lose weight. Buying free
range eggs will not break the bank, and free range pork is certainly becoming cheaper. Look
for British pork as our farmers have higher welfare standards than those of other countries.

Whilst on an ethical theme I should mention that since I began writing this book our stocks of
cod have dwindled so look for other firm white fish to use. Pollack has become a popular
substitute but apparently not the name so it has been re-named colin. Colin and chips doesn’t
quite have the same ring as cod and chips, but we do need those stocks replenished!

© 2009, Kathleen Barrett. All rights reserved. 1

I am sure that most people have followed what appeared to be a cheap recipe but have been
left with an expensive ingredient that will not be used again and just thrown away. One of the
biggest traps is the inclusion of fresh herbs (unless you grow your own). I have therefore
made notes at the start of each week to help with the shopping list so that all items are used.

I have written this book as a plan for home cooked meals for cooks and non-cooks. It is not a
traditional cookbook and therefore it does not contain the usual chapters on equipment, store
cupboard items etc. The store cupboard, like the fridge, might contain “bargain buys”
destined for the bin. The recipes do not require complicated equipment; however, some
electronic scales, a mini-blender, a Pyrex measuring jug and a set of measuring spoons will
be very useful.

I have used the Celsius scale for oven temperatures and the metric system for weights as
these are the most commonly used. Conversion charts are supplied with ovens but in my
experience oven thermostats are not always accurate. I test mine with oven chips or roast
potatoes; if they do not crisp up in the usual time I know that I need to set the temperature
higher.

MEASUREMENTS AND WEIGHTS

Inexperienced cooks must despair at recipes that include “1 medium onion, 2 large carrots, 3
small courgettes, ½ a large turnip, 4 tomatoes, a knob of ginger, a sprig, a dash or a glug of
something”. I have therefore given weights before peeling and de-seeding as this is more
likely to produce consistent results. Of course, some things are not so easy to weigh and
things like garlic cloves vary in size. You will learn how garlicky you like your food but
remember, too much can actually destroy the flavour of the food.

In all my recipes, a clove of garlic is this size:-

Fresh root ginger comes in odd shapes and sizes and

you simply break off the amount you need. Although it
will keep for quite a while in the fridge it is more
practical to freeze it. Peel it and cut into uniform sizes
then wrap each piece in clingfilm and keep them in a
bag in the freezer. It grates in its frozen state. The
piece shown here, when peeled and finely chopped,
will be a well-packed teaspoonful.

A small chilli is hot and looks like this:-

2 © 2009, Kathleen Barrett. All rights reserved.

A medium chilli is mild and
looks like this.

Spring Onions. Are either fat or thin and it does not really matter which you use. The thin
ones weigh about 10g each. Unless I state otherwise the spring onions in this guide are the
ordinary thin ones.

Lemons. The amount of juice contained in lemons varies. Generally you should get 3 to
4 tbsp from a lemon but it may well be half this. I therefore use tablespoons in the recipes
with a guide to the amount of lemons needed.

Celery. One outside stick of celery weighs approximately 75g

Herbs. If you are unfamiliar with fresh herbs the term “sprig” can be misleading. It is used
mainly for small leaved herbs like thyme, oregano and rosemary. Look at the packaged herbs
sold in supermarkets. One of the sprigs (or stems) when stripped usually provides 1 tsp. Five
grams of soft leaved herbs such as mint, sage and parsley when chopped equals 1 tbsp. In
the recipes I list herbs by the spoonful which should be well packed.

Supermarkets sell a variety of packaged herbs by weight but they are very expensive. It is
much cheaper to buy them in pots from a garden centre. Plant them out in the garden or in
tubs on the patio or leave them in their pots. They will survive through the winter on an inside
windowsill. If there is no alternative but to buy them make the most of the expensive ones by
using them up in salads or freezing them.

I used to be wary of dried herbs because I considered them to have a medicinal taste but I
may have been guilty of storing them for too long. However I think that the freeze dried herbs
are a big improvement and I particularly like the mixtures, which are very convenient for
stews and pasta sauces. They need to be used sparingly as their flavour is more intense than
fresh herbs.

I do not claim to be a good cook, but I am an enthusiastic and adventurous one. My family
and friends always praise the curries I serve – this is simply because I enjoy preparing Asian
cuisine. I spend hours roasting and grinding spices, and making pastes and masalas.
Unfortunately it is not practical to include these time consuming recipes in this book;
however, I have included some simple Indian-style curries that are still authentic and very
flavoursome.

I have included a variety of dishes and I hope that these will inspire you to create and plan
tasty healthy dinners and abandon ready meals for ever.

© 2009, Kathleen Barrett. All rights reserved. 3

Pages 4 to 117 have been hidden.
 DECEMBER

When December arrives we all start to think about Christmas dinner, and as poultry is usually
served I have avoided it in this month’s menus. I have given you the choice of three nut
loaves to try before Christmas dinner because not only do they cater for vegetarians but they
accompany roast poultry well. There are so many versions of nut loaf that I found it difficult to
decide which ones to include so I have included three. They are all quick to prepare, but
option 3 takes longer to cook. I really went for loaves and included a meat one in Week 1.

Day: 1 Green pepper spaghetti: garlic bread

Day: 2 Spice coated lamb: roasted vegetable couscous

Day: 3 Grilled five spice salmon: mushrooms and peas

Day: 4 Pork chops with sherry and almonds: mashed potatoes: sprouts

Day: 5 Meat loaf: baked potatoes

Day: 1 Nut loaf: baked potatoes: green side salad

Day: 2 Lamb kebabs with yoghurt: chick pea stew

Day: 3 Minced beef curry: cauliflower and peas: chapatis

Day: 4 Pork stroganoff: baked potatoes

Day: 5 Really healthy fish and chips: spinach and cheese pie

Notes
♦ You will need yoghurt for the stroganoff, lamb kebabs and the yoghurt sauce so buy a
500ml tub of Greek yoghurt.
♦ As cauliflower is expensive in December, you could use cabbage instead.
♦ Green beans are needed for Day 2 so the rest of a pack could be used Day 4.
♦ Potatoes are used often this week so you could have tagliatelle with the stroganoff but
you need some ready baked for Day 5.
♦ Decide which nut loaf to cook.

118 © 2009, Kathleen Barrett. All rights reserved.

eek 1
Day 1 – Green pepper spaghetti
Total preparation and cooking time 30 min

This is a very quick vegetarian pasta dish but non-veggies could fry some chopped bacon
with the onion.

Ingredients for 4 servings

Onion 300g
Green pepper 300g
Passata 600g
Cheddar cheese 200g
Cayenne pepper ½ tsp (or ¼ tsp crushed dried chillis)
Olive spread 3 tbsp
Dried spaghetti 400g

Bring a pan of water to the boil to cook the spaghetti.

Heat the olive spread and fry the onion for 5 min then add the peppers and continue frying
until they are soft. Add the passata and cayenne pepper and simmer for 5 min. Cook and
drain the spaghetti pour the sauce over and whilst on a low heat add the cheese and stir until
it melts.

Serve with garlic bread if required

Notes
♦ The lamb for Day 2 is quick to prepare but as it needs 30 min marinating time it is
easier to prepare it and leave in the fridge overnight.

Day 2 -Spice coated lamb

Preparation time 10 min
Marinating Time 30 min
Cooking time 1 hr

This is a delicately spiced dish and the vegetable couscous complements it well.

Ingredients for 6 servings

Fillet of lamb, cut into bite sized chunks 1kg

Dry white wine 150ml
Olive oil 3 tbsp
Garlic, crushed 4 cloves
Cumin seeds ¾ tsp
Saffron threads ¼ tsp
Black pepper ¼ tsp
Salt ¼ tsp
Spanish paprika 1 tbsp
Crushed dried chilli ¼ tsp (optional)

Put the lamb in a large bowl. Pound together the garlic, all the spices, salt and pepper and stir
into the lamb, coating each piece well. Leave to marinate.

© 2009, Kathleen Barrett. All rights reserved. 119

Heat the oil in a pan and brown the lamb. Stir in the wine heat to simmering point then cover
the pan and simmer until the lamb is tender (45 min to 1 hr).

Notes
♦ Saffron has a distinct flavour and is expensive. Turmeric mixed with ground coriander
is an acceptable substitute.

Vegetable couscous
Preparation time 10 min
Cooking time 30 min

Ingredients for 6 servings

Aubergine, thickly sliced 500g

Yellow or green peppers, roughly 500g
chopped
Red onion, sliced 250g
Baby plum tomatoes 175g
Garlic, crushed 3 cloves
Olive oil 6 tbsp
Salt & black pepper To taste
Couscous 250g
Chopped tomatoes 400g can
Harissa paste 2 tbsp
Coriander, roughly chopped 2 tbsp
Water 125ml

Pre-heat the oven to 200°C

Put the vegetables in a large roasting tray, coat with 4 tbsp of the olive oil, crushed garlic and
a sprinkling of salt and pepper. Toss to coat evenly, and roast for 30 min.

Ten minutes before the vegetables are cooked put the couscous and water into another
roasting dish. Leave to soak for 5 min then stir in the canned tomatoes and harissa paste and
drizzle with the remaining 2 tbsp of olive oil. Cook in the oven for 5 min until it has warmed
through then stir in the vegetables and chopped coriander.

Notes
♦ This dish will successfully re-heat in a microwave the following day.
♦ If you are pressed for time, have the couscous dish with grilled lamb chops.

Day 3 - Grilled five-spice salmon

Total preparation and cooking time 30 min

Ingredients for 4 servings

Salmon fillets 4 (150g each)

Five spice powder 2 tsp
Soy sauce 4 tsp
Salt & black Pepper To taste

120 © 2009, Kathleen Barrett. All rights reserved.

Pat the salmon dry with kitchen paper and rub the five spice powder all over it on both sides.
Sprinkle over some salt and pepper and place them, skin side up, on the grill pan.

Pre-heat the grill to medium heat. Brush the fillets with soy sauce and grill them for 4 min.
Turn fillets over, brush again with soy sauce and continue to cook until they turn a nice
salmon pink but still moist. (About another 4 min)

After placing the salmon under the grill, start cooking the mushroom dish.

Mushrooms and peas

Ingredients for 4 servings

Frozen peas 225g

Mushrooms 225g
Spring onions, sliced 2
Cooking oil 4 tbsp
Soy sauce 1 tbsp
Sugar 1 tsp
Chicken stock 120ml
Cornflour 1 tsp

Heat the oil, add the mushrooms and stir-fry for 3 min. Add the peas and stir-fry for 3 min.
Add the remaining ingredients and stir-fry for 2 min.

Notes
♦ As the cooking time for the salmon and the vegetables is the same (8 to 10 min) it is
easier to start by cooking the rice. Cook enough for Day 5 (freeze it) and put the
required amount for this evening in a bowl ready to microwave then prepare all the
ingredients for the other dishes.

Day 4 - Pork chops with sherry and almonds

Total preparation and cooking time 30 min

Serve with mashed potatoes and sprouts. The chops take no more than 15 min to grill so the
timing of everything is easy. You could serve some grilled tomatoes also to add some colour.

Ingredients for 4 servings

Pork Chops 4
Garlic, crushed 2 cloves
Fennel seeds, crushed 1 tsp
Olive oil 1 tbsp
Unsalted butter 35g
Flaked almonds 100g
Dry sherry 150ml

Melt the butter in a small pan and cook the almonds until they change to a straw colour. Pour
in the sherry and bring to the boil then turn to a very low simmer and leave until needed.

Trim excess fat from the chops; rub crushed garlic and fennel seeds into both sides and brush
all over the top side with olive oil and place ready on grill pan. Preheat the grill and cook the
chops for 6 min turn them over, brush with olive oil and continue cooking until the juices run
clear when pierced with a skewer. Serve with the sherried almonds on top.

© 2009, Kathleen Barrett. All rights reserved. 121

Day 5 - Meat loaf
Preparation time 20 min
Cooking time 1¾ hr

This is a good one to prepare before setting off on the Christmas shopping. A blender is
useful for the breadcrumbs and onion, otherwise use a grater.

Ingredients for a giant meat loaf

Lean minced beef 1kg

Fresh white breadcrumbs 100g
Onion, grated 300g
Egg, lightly beaten 2
Oxo cube 2 dissolved in 150ml water
Worcester sauce 2 tsp
Garlic salt 1 tsp (or 2 cloves of garlic crushed
with 1 tsp salt)
Black pepper ½ tsp
Dried mixed herbs 1 tsp
Cheddar cheese 150g cut into 32 cubes

Mix all the ingredients (except the cheese) in a large mixing bowl. Put one third of the mixture
in a non-stick loaf tin then place half the cubes of cheese evenly over the surface. Cover with
more mixture poke in the rest of the cheese cubes and cover with the rest of the mixture.
Bake in a preheated oven 150°C for 1¾ hr

Serve with baked potatoes, peas or baked beans

Notes
♦ When the meat loaf is cooked, some liquid will appear around the sides; this is good
poured over the potatoes.

122 © 2009, Kathleen Barrett. All rights reserved.

 ♦ Some supermarkets sell minced meat in 400g packs. If you only have 800g to use
there is no need to change the quantities of the other ingredients except the Oxo
stock, use 125ml.

Week 2
Day 1 – Nut loaf
Preparation time 10min
Cooking time 40min

It is worth trying all three options sometime before Christmas. The yoghurt sauce is suitable
for all versions.

Option 1 – Mixed nut loaf

Ingredients for 4 servings

Brazil nuts, finely chopped 120g

Cashew nuts, finely chopped 60g
Walnuts, finely chopped 60g
Fine oatmeal 2tbsp
Eggs 2
Mixed dried herbs 1tsp
Salt & pepper To taste
Canned tomatoes 175g
Onion, finely chopped 100g

Fry the onion in olive oil until it changes colour. Mix all the ingredients together and pack into
a greased loaf tin. Brush the top with a little olive oil and bake for 40mins at 160°C

Notes
♦ Weigh 175gms of drained tinned tomatoes. Do not use the juice otherwise it will be too
wet.

Option 2 - Chestnut loaf

Preparation time 10min
Cooking time 35min

Ingredients for 4 servings

Prepared whole chestnuts 1 x 200g jar/pkt

Carrots, grated 150g
Eggs, lightly beaten 2
Sage & onion stuffing mix 1 x 185g pkt
Boiling water 200ml
Black pepper to taste

Roughly chop the chestnuts. Empty the sage and onion stuffing mix into a bowl and pour over
the boiling water. Allow to stand for 5 min, add all the other ingredients and thoroughly mix.

Put into a greased loaf tin and bake for 35min in a preheated oven 200°C.

© 2009, Kathleen Barrett. All rights reserved. 123

Option 3 - Walnut and lentil loaf
Preparation time 15min
Cooking time 45 min for the lentils plus 45min in the oven

I think that this is the best one but of course it takes longer.

Ingredients for 6 servings

Sunflower oil 2 tbsp

Onion, chopped 200g
Garlic, crushed 1 clove
Celery, sliced 125g
Whole green lentils 200g
Vegetable stock 450ml
Walnuts, ground 125g
Whole-wheat breadcrumbs 50g
Parsley, chopped 2 tbsp + some sprigs for garnish
Dark soy sauce 1 tbsp
Egg 1
Black pepper ½ tsp
Salt ¼ tsp

Heat the oil in a pan and fry the onion until soft, add the garlic, celery, lentils and stock and
bring to the boil. Cover the pan and simmer until the lentils are soft (45 min). Take the pan of
the heat.

Mix the rest of the ingredients, add to the pan and mix thoroughly. Put the mixture into a
greased loaf tin and bake in a preheated oven (190°C) for 45 min.

Leave in the tin for 3 min then turn out onto a serving plate.

Serve with ….

Spiced yoghurt sauce

Preparation 2 or 3 min
Ingredients for 6 servings

Natural yoghurt 150g

Tomato puree 1 tsp
Ground cumin 1 tsp
Ground coriander ½ tsp
Clear honey 1 tsp

Mix all the ingredients in a small bowl.

Serve with baked potatoes and a green salad.

Notes
♦ Although the loaves are served in slices it is not a disaster if they stick to the tin and
refuse to turn out. They still taste good spooned out.

124 © 2009, Kathleen Barrett. All rights reserved.

Day 2 - Lamb kebabs with yoghurt; chickpea stew

The lamb needs to marinate for 2 hr so it is best to prepare it in the morning. The chickpea
stew is easy and suitable for vegetarians.

Lamb kebabs
Preparation time 10 min
Cooking time 15 min

Ingredients for 6 servings

Lamb fillet 900g

Onion 150g
Olive oil 2 tbsp
Salt ¾ tsp
Pitta bread 12

Chop the onion and blend with the salt and oil. Cut the lamb into neat cubes and put into a
bowl; stir in the blended onion mix well cover the bowl and store in the fridge.

Heat the grill. Shake off surplus marinade from the lamb leaving a thin coating. Put the lamb
cubes on skewers and grill on a very high heat for about 10 to 15 min turning all the time to
ensure even cooking.

Notes
♦ The Braun mini blender is perfect for this type of marinade. If you do not have a
blender the onion must be grated and mixed with the oil and salt. (The salt helps to
extract the juice from the onion.)

Chickpea stew
Total preparation and cooking time 1 hr

Ingredients for 6 to 8 servings

Chickpeas, drained 2 x 400g cans

Chopped tomatoes 400g can
Green beans, trimmed 250g
Potatoes, cut to bite-size 300g
Onions, finely chopped 350g
Garlic, finely chopped 2 cloves
Ground coriander 1 tbsp
Cayenne pepper 1 tsp
Black mustard seeds 1tsp
Garam masala 2 tsp
Sun-dried tomato paste 2 tbsp
Oliver oil 2 tbsp
Hot vegetable stock 1 litre
Salt ½ tsp
Black pepper ½ tsp

Heat the oil in a large pan and fry the onions until they turn golden, add the garlic, coriander,
cayenne, mustard seeds and tomato paste and cook for 2 min, stirring. Add the potatoes,
tomatoes, stock, salt and pepper. Cover and bring to the boil, then simmer for 20 min (or until

© 2009, Kathleen Barrett. All rights reserved. 125

the potatoes are soft). Add the green beans bring back to the boil then add the chickpeas and
cook for 10 min finally stir in the garam masala.

To serve, warm the pitta bread, open it up, put in some yoghurt and top with lamb.
Vegetarians can dunk their pitta bread in the stew.

Notes
♦ I successfully heat pitta bread in the toaster, but follow the instructions on the packet.
♦ This is the Turkish way of eating lamb

Day 3 – Minced beef curry: cauliflower and peas

Total preparation and cooking time 1 hr

This is really a spiced up version of the dreaded mince, potatoes and vegetables served up
for school dinners. However it is cheap, you can use whatever spices you like and you can
make it look like a real curry by serving naan and Indian pickles.

Minced beef curry

Ingredients for 4 - 6 servings

Minced beef 500g

Onion, chopped 300g
Chopped tomatoes 400g can
Sunflower oil 3 tbsp
Cumin seeds 1 tsp
Cloves 4
Cardamom pods 4
Black peppercorns 6
Cinnamon stick 25mm/1in
Ground coriander 2 tsp
Ground cumin 2 tsp
Crushed dried chilli ¼ tsp (or ½ tsp chilli powder)
Potatoes 500g
Ginger root, finely chopped 2 tsp
Turmeric 1 tsp
Garlic, crushed 2 cloves
Salt ½ tsp

Cut the potatoes to about the size of a normal roast potato and boil in their skins until they are
tender but not falling apart. Whilst still hot chop them into bite-sized chunks put them in a bowl
and mix with the ginger, turmeric, garlic and salt.

Mix the meat with the ground coriander, cumin, chilli and set aside.

Heat the oil in a large pan and fry the onion with the cumin seeds, cloves, cardamom pods,
peppercorns, and cinnamon stick on a high heat until they start to brown. Add the meat and
stir well breaking up lumps. When the meat has browned push the mixture up against one
side of the pan. Oil and any fat from the meat will run down to the empty side of the pan stir in
the potatoes and their mixture. They need to be coated well so if the pan is too dry add 1tbsp
of oil.

Finally add the can of tomatoes and mix everything together. Cover the pan and simmer for
25 to 30 min.

126 © 2009, Kathleen Barrett. All rights reserved.

Notes
♦ The total cooking time of the whole dish will depend on the potatoes. I like to cook
mine for about 10 min so that the skins stay on but you need to ensure that they are
cooked right through before serving.
♦ This dish freezes well.

Cauliflower and peas

Preparation time 5 min
Cooking time 15 min

Ingredients for 4-6 servings

Cauliflower florets 450g (a medium sized cauliflower)

Frozen peas 225g
Sunflower Oil 6 tbsp
Mustard seeds 1 tsp
Cumin seeds 2 tsp
Turmeric 1½ tsp
Salt 1 tsp
Crushed dried chillis ¼ tsp or 1½ tsp Cayenne
Ground coriander 1½ tsp
Garam masala To garnish (optional)

Heat the oil in a large pan and fry the mustard and cumin seeds until they pop. Add the
cauliflower, salt and turmeric and stir to coat the florets thoroughly. Add the peas, crushed
chilli (or cayenne) and coriander and stir again to coat evenly. Cover the pan and cook until
the cauliflower is tender.

Garnish with garam masala (optional).

Notes
♦ Use the same method for cabbage. (450g)
♦ This dish does not freeze well so only cook the quantity that you need

Day 4 - Pork stroganoff

Total preparation and cooking time 25 min (1 hr to bake potatoes)

Ingredients for 4 servings

Pork fillet cut into thin strips 500g

Onion, thinly sliced 300g
Button mushrooms, sliced 175g
Greek yoghurt 100g
Chicken stock 300ml
Plain flour 2 tbsp
Tomato puree 1 tbsp
Dijon mustard 1 tsp
Salt ¼ tsp
Black pepper ¼ tsp
Sunflower oil 2 tbsp

Start cooking enough baked potatoes to accompany this dish and to make tomorrow’s chips.

© 2009, Kathleen Barrett. All rights reserved. 127

Heat the oil in a large pan and fry the onion until it starts to brown. Add the pork and stir-fry
until it is brown all over then add the mushrooms and cook for a further 2 min, stirring.
Sprinkle the flour over all the ingredients in the pan. Gradually stir in the stock, stirring all the
time and bring to the boil. Reduce the heat and simmer for 2 min then stir in the tomato paste,
mustard and pepper. Heat the mixture through, then remove from the heat and stir in the
yoghurt.

Serve with a green vegetable.

Day 5 - Really healthy fish and chips: spinach and cheese pie
Preparation time 5 min
Cooking time 40 min

This is a version of fish and chips cooked in the oven. Allow 200g of firm white fish per
serving and 300 to 400g of baked potato for the chips.

Slice the potato into four neat slices and put them on a roasting tray; spread with olive oil and
sprinkle with salt and black pepper. Coat the fish with olive oil and blackened spices (see
“Side Dishes”) or dried herbs with salt and pepper and put in a separate dish. Prepare the pie.

Spinach and cheese pie

Ingredients for 4 servings

Frozen spinach 150g

cottage cheese with onions and chives 200g
cheddar cheese, grated 75g
Eggs, lightly beaten 3
Milk 2 tbsp
Butter (or substitute) 2 tbsp
Flour 1 heaped tbsp
salt and pepper ¼ tsp of each

128 © 2009, Kathleen Barrett. All rights reserved.

Thaw the spinach in the microwave for 2 min and drain in a colander squashing down to
remove water. Mix all the ingredients together and put in a greased baking dish.

The potatoes take about 40 min: the pie about 30 and the fish about 20 min. Put the potatoes
and the pie in the oven, pre-heated to 190°C, at the same time and the fish ten minutes later.
When the pie and the fish are cooked remove them from the oven. Increase the oven
temperature to 210°C to finish the potatoes.

Notes
♦ Have hot plates ready so that the fish and the pie can be served whilst the potatoes
are crisping up in the oven.
♦ The cheese pie is also good eaten cold.
♦ If you do not need the pie, serve with tomatoes and peas.

© 2009, Kathleen Barrett. All rights reserved. 129

Pages 130 to 146 have been hidden.
 INDEX
Avocados Grilled chicken with honey and lemon,
Guacamole, 136 58
Beans Marinated chicken and mushrooms, 30
Bean and red pepper salad, 68 Pan-fried chicken stuffed with ham and
Chilli con carne, 112 cheese, 63
Kidney beans, 80 Sage chicken, 54
Mixed bean salad, 29 Soy marinated chicken, 95
Nutty beans, 137 Chinese style
Beef Beef with broccoli, 71
Baked beef and marrow, 88 Carrots and peppers, 61
Baked beef with yoghurt, 116 Celery and mushrooms, 72
Beef fajitas, 41 Chicken and chestnuts, 106
Beef stew with bacon dumplings, 104 Chicken with walnuts, 109
Beef stroganoff, 17 Crab with bean sprouts and bamboo
Beef with broccoli, 71 shoots, 60
Braised soy beef, 67 Haddock with pak choi, 21
Chilli con carne, 112 Mushrooms and mangetout, 109
Cottage pie, 47 Prawns and bamboo shoots, 42
Goulash, 11 Chips
Meat loaf, 122 Really healthy fish and chips, 128
Minced beef curry, 126 Cod
Smoky beef casserole, 31 Coconut and coriander cod, 81
Beetroot Cod in coriander sauce, 62
Russian salad, 138 Cod with chorizo and bacon bits, 37
Cabbage Cod with mushrooms, 46
Cabbage and carrot stir fry, 133 Roasted cod steaks, 109
Cabbage with onions and bacon, 133 Corn
Coleslaw, 136 Corn fritters, 83
Carrots Couscous
Roast carrots and parsnips, 134 Couscous with herbs and tomatoes, 77
Celery Vegetable couscous, 120
Braised celery, 135 Cucumber
Cheese Cucumber and pepper salad, 59
Spinach and cheese pie, 128 Duck
Chick peas Duck with spring greens, noodles and
Chick pea stew, 125 bean sprouts, 49
Spiced chick peas with aubergines and Eggs
tomatoes, 38 Colourful eggs with oven chips, 10
Chicken Eggs and bacon with potatoes, 96
Baked spicy chicken and chips, 100 Eggs and chorizo, 80
Cheddar baked chicken, 111 Scrambled eggs with spicy sausage, 79
Chicken and chestnuts, 106 Tortilla with red pepper, 52
Chicken and tomatoes, 18 Fennel
Chicken bhoona, 23 Braised fennel, 135
Chicken breasts with lemon and Fish
Serrano ham, 66 Baked fish in breadcrumbs, 60
Chicken in a mushroom and tarragon Fish in a spicy sauce, 78
sauce, 42 Fish rice and spinach casserole, 107
Chicken paprika, 114 Microwaved, 145
Chicken piri piri, 48 Really healthy fish and chips, 128
Chicken rice with sage, 91 Smoky fish pie, 51
Chicken with capers and anchovies, 83
Chicken with onions, 73
Chicken with tarragon and fennel, 77
Chicken with walnuts, 109
Fried chicken, 26

© 2009, Kathleen Barrett. All rights reserved. 147

Gammon Pasta with chickpeas, 115
Cold gammon; baked potatoes, 23 Pasta with salmon, 29
Gammon joint, baked potatoes, lentils, Pasta with salmon and artichokes, 5
20 Penne and tuna in a mushroom sauce,
Gammon steaks in cider and crème- 111
fraiche, 74 Penne with bacon, sausage and
Grilled gammon steaks, 103 mushrooms, 12
Green Thai paste Ribbon pasta with courgettes and
Green Thai paste, 142 capers, 49
Haddock Seafood pasta, 97
Haddock with pak choi, 21 Spaghetti carbonara, 63
Indian style Spaghetti with clams, 104
Baked beef with yoghurt, 116 Tagliatelle with smoked trout and
Chicken and tomatoes, 18 walnuts, 102
Chicken bhoona, 23 Walnut mushroom and cheese pasta, 72
Frozen vegetable curry, 24 Peas
Mincemeat curry, 126 Pea soup, 69
Prawn curry, 89 Yellow split peas, 18
Yellow split peas (chana dal), 19 Peppers
Lamb Bean and red pepper salad, 68
Arabian lamb, 30 Cucumber and pepper salad, 59
Baked lamb with capers, 82 Peppers, 145
Lamb and walnut tagine, 5 Roasted peppers, 137
Lamb chops braised lettuce and peas, Stuffed peppers, 56
58 Pork
Lamb kebabs with yoghurt, 125 Flamed pork fillet with apricots, 14
Lamb sandwiches and pea soup, 69 Honey-glazed pork chops, 50
Lamb with green beans and kidney Pork and basil meat loaf, 93
beans, 43 Pork and mixed vegetables with rice, 16
Lamb with herbs and greens, 79 Pork chops with sherry and almonds,
Moroccan style lamb steaks with 121
mushrooms, 95 Pork papers, 90
Moussaka, 34 Pork parcels, 102
Spice coated lamb, 119 Pork with artichokes, beans and olives,
Lentils 113
Lentils, 21 Pork with mushrooms, 32
Whole green lentils with spinach and Pork with spinach and carrots, 7
ginger, 117 Spiced pork chops, 61
Marinades Spicy pork kebabs, 86
Barbecue marinade, 75 Potatoes
Mexican style Baked potatoes, 131
Mexican style lasagne, 28 Dauphinois, 131
Prawns in a Mexican sauce, 68 Mash with leeks, 130
Potato salad, 131
Moussaka
Lamb, 34 Prawns
Prawn and vegetable stir-fry with
Mushrooms
noodles, 13
Garlic mushrooms, 66
Prawn curry, 89
Mushroom and sweet corn salsa, 137
Prawns and bamboo shoots, 42
Mushroom salad, 56
Prawns in a Mexican sauce, 68
Stuffed mushrooms, 144
Prawns in Thai sauce, 113
Nuts Prawns with mushroom salad, 56
Chestnut loaf, 123
Rice
Nut loaf, 123
Chicken rice with sage, 91
Walnut and lentil loaf, 124
Fried rice and peas, 7
Pasta Fried rice with turkey, bacon and
Convenience spag. bol, 18 prawns, 40
Green pepper spaghetti, 119
Lasagne, 91
Pasta salad, 50

148 © 2009, Kathleen Barrett. All rights reserved.

Salad dressings Tuna casserole, 99
Basic vinaigrette dressing, 141 Tuna with celeriac and carrots, 16
Roquefort cheese dressing, 141 Turkey
Vinaigrette dressing with anchovy, 141 Fried rice with turkey, bacon and
Salads prawns, 40
Coleslaw, 136 Turkey steaks (escalopes) with hazelnut
Cucumber and pepper salad, 59 sauce, 37
Mixed bean salad, 29 Vegetables
Mushroom salad, 56 Aubergines, 134
Russian salad, 138 Baked mixed vegetables, 85
Salmon Braised celery, 135
Grilled five-spice salmon, 120 Braised fennel, 135
Pasta with salmon, 29 Braised lettuce and peas, 58
Pasta with salmon and artichokes, 5 Broccoli and carrots, 134
Salmon fillets baked in mustard, 7 Cabbage, 133
Salmon with a spicy yoghurt crust, 33 Cabbage and carrot stir fry, 133
Salmon with coriander and ginger, 44 Carrots and peppers, 61
Salsas Cauliflower and peas, 127
Herb salsa, 50 Celery and mushrooms, 71
Mushroom and sweet corn salsa, 137 Chinese leaves, 132
Salsa verde, 142 Colcannon, 103
Tomato salsa, 141 Frozen vegetable curry, 24
Sandwich fillings Garlic mushrooms, 66
Sandwich fillings, 145 Green pepper spaghetti, 119
Sauces Greens, 132
Sauce gribiche, 142 Lettuce, 132
Spiced yoghurt sauce, 124 Mushrooms and mangetout, 109
Tomato and mushroom sauce, 94 Mushrooms and peas, 121
Pak choi, 132
Sausages
Peppers, 145
Mixed grill, 83
Ratatouille, 75
Sausage pie (or stew), 9
Roast carrots and parsnips, 134
Sausages and onions, 27
Roasted vegetables, 26
Spice mixtures Spinach, 134
Blackened spice mixture, 143 Spinach and cheese pie, 128
Green Thai paste, 142 Spinach and potato pie, 59
Trout Tomatoes, 144
Fried trout; garlic mushrooms, 66 Vegetable couscous, 120
Tuna Whole green lentils with spinach and
Penne and tuna in a mushroom sauce, ginger, 117
111
Tuna (or meat) steaks, 38

© 2009, Kathleen Barrett. All rights reserved. 149