Toasted oats mango, blueberries & yoghurt
1 handful of porridge oats (50g)
1 level tsp fennel seeds
1 heaped tsp coconut flakes
2 heaped tbsp natural yoghurt
1 small handful of blueberries
optional: rose water
1 small ripe mango
optional: manuka honey
Put the oats into a small frying pan on a medium heat with the fennel seeds and coconut and toast until lightly golden and smelling delicious, tossing regularly. Tip into your bowl and spoon the yoghurt on top.
Return the pan to the heat. Place the blueberries in with a good splash of water and a few drips of rose water (if using), which will add an incredible perfumed flavour. Simply boil for a couple of minutes until the berries burst and you have a loose sauce, then spoon over the yoghurt.
Slice one of the cheeks off the mango and cut a criss-cross pattern into the flesh, making sure you don't go all the way through, then turn it inside out so all the pieces pop up into a mango hedgehog (keep the rest of the mango for another day). Peel and slice the banana, then dress both mango and banana with a squeeze of lime juice. Add to your bowl and tuck right in. Great as it is, or if you like you can drizzle 1 teaspoon of honey over the top before serving.
Bombay chicken & cauli poppadoms, rice & spinach
100g brown rice
a small cauliflower (400g)
a bunch of fresh mint (15g)
6 tbsp natural yoghurt
1 heaped teaspoon each of ground turmeric, medium curry powder
1 tbsp balsamic vinegar
2 cloves of garlic
3cm piece of ginger
2 x 120g free-range skinless chicken breasts
1 level tsp each of cumin seeds, black mustard seeds
4 uncooked poppadoms
60g baby spinach
1 fresh red chilli
Preheat the oven to 220C. Cook the rice in a pan of boiling salted water according to the packet instructions. Chop the cauliflower into thin wedges and place in a sieve above the rice, then cover and steam for 15 minutes. Pick the mint leaves into a blender (reserving a few baby leaves). Add 3 tablespoons of yoghurt, half the lemon juice and a splash of water to the blender, then blitz for 1 minute until super-smooth and green.
Decant into a nice dish and pop into the fridge for later.
Without washing the blender, add the remaining yoghurt and lemon juice, the turmeric, curry powder and balsamic. Crush in the garlic, then peel, finely chop and add the ginger.
Blitz until super-smooth to make a marinade, then pour into a large baking tray. Lightly score the chicken breasts to increase the surface area and toss in the marinade. When the time's up on the cauliflower, tip it into the chicken tray, quickly toss together, sprinkle over the cumin and black mustard seeds, then place in the oven for 15 minutes, or until the chicken is cooked through and the cauli is gnarly.
When the rice is done, drain it, catching some of the water in the pan, then sit the sieve of rice back over the pan, cover, and place on the lowest heat to keep warm. One-by-one, puff up your dry poppadoms in the microwave for around 30 seconds each. Slice and divide up the chicken, with the cauli, rice, spinach and poppadoms. Drizzle with the dressing, then finely slice and scatter over the chilli. Finish with the baby mint leaves and tuck on in.
Tasty fish tacos with game-changing kiwi, lime & chilli salsa
100g plain wholemeal flour
2 ripe kiwi fruit
4 spring onions
1 fresh jalapeno or green chilli
1 bunch of fresh coriander (30g)
Tabasco chipotle sauce
¼ of a small red cabbage (150g)
1 tbsp red wine vinegar
1 red or yellow pepper
2 x 120g fillets of firm white fish, such as haddock, skin on, scaled and pin-boned, from sustainable sources
2 tbsp natural yoghurt
In a bowl, mix the flour and a pinch of sea salt with 60 millilitres of water to form a dough. Knead for a couple of minutes, then put aside. Peel the kiwi fruit, cut in half and put into a large dry non-stick frying pan on a medium heat with the green halves of the spring onions and the deseeded chilli. Lightly scald it all, turning every now and again, then place in a blender with half the coriander, the juice of one lime and a few shakes of chipotle Tabasco. Blitz until smooth, then taste and season to perfection. Very finely slice the red cabbage, ideally on a mandolin (use the guard!), scrunch with the remaining coriander leaves and the vinegar and orange juice, then season to perfection.
To make your tacos, divide the dough into four balls and roll out each one thinly. Cook each through in a non-stick pan for just one minute on each side until soft, turning when you see bubbles. Cover with a tea towel to keep warm.
Slice up the whites of the spring onions. De-seed the pepper and cut into one-centimetre dice. Slice the fish into two-centimetre strips, then toss with the spring onion, pepper and one tablespoon of oil.
Return the pan you used for your tacos to a high heat and cook the fish mixture for around four minutes, or until the fish is cooked through and lightly golden. Divide the yoghurt, fish and veg between your warm tacos. Serve with the dressed red cabbage, that killer salsa, and lime wedges for squeezing over, then devour!
Everyday Super Food, by Jamie Oliver. Penguin Random House/Jamie Oliver Enterprises Limited. $55