麻豆社

This simple crunchy salad is such an easy win and can easily be varied according totaste and what you have handy. The nuts or seeds are optional, but they鈥櫶齬e anothergreat fibre boost and I always add them.

Serves 2
Peel and coarsely grate听two medium carrots听into a bowl.
础诲诲听a handful of raisins听and, if you like, another of pumpkin seeds or chopped walnuts.
Squeeze in听the juice of one orange.

Add a trickle of听olive oil听if you like, or听a dash of vinaigrette dressing听, season to taste,听and toss well.听Serve immediately or leave for up to half an hour in a cool place for the flavours to听mingle, then toss again before serving.

Variations:you can add a handful of finely shredded red or white cabbage for a more听coleslaw type version; add chopped apple instead or as well as the raisins; or you canuse firm young parsnips instead of carrots.

I was surprised how much I liked this听鈥撎齜ut I guess it鈥檚 a social media sensation fora reason! The chia seeds swell and make a nice slippery jelly, full of fibre, whichcombines really nicely with the cocoa. It鈥檚 so quick and easy. It makes an almost听inst听ant pud, but also a healthy treaty snack for any time of day.
笔耻迟听2 tbsp of chia seeds听and a听tsp of cocoa powder听in a small bowl or large cup础诲诲听60ml boiling water听from the kettle.
Stir for about 30 seconds until the chia seeds start to gel up.听Leave for a couple ofminutes to swell some more, then stir in听a teaspoon or two of honey or maple syrup.
Mix in听1 tbsp of Greek yoghurt
Try adding听a squeeze of听satsuma, easy peeler or听辞谤补苍驳别听箩耻颈肠别听and serve the segments听(or any other fruit听e.g.听fresh or frozen berries) on top of the pud.

This recipe gives the trad mac 鈥榥鈥� cheese a high fibre, full-of-goodness makeover.

Serves 4鈥�5

听

500ml whole milk

1 bay leaf (optional)

1鈦�2 small onion or some onion trimmings (optional)

30g butter

30g fine plain wholemeal flour

125g mature Cheddar or other strong-flavoured hard cheese, coarsely grated

1 tsp English mustard

250g wholewheat (brown) macaroni, penne or another small pasta shape

150-200g frozen peas

A handful of breadcrumbs (optional)

Sea salt and black pepper

听

Pour the milk into a pan and add the bay leaf and onion if using, and a twist of pepper. Bring almost to the boil, turn off the heat, then leave to infuse for 10 minutes or so.

听

Melt the butter in a large saucepan over a medium heat. Add the flour and stir to make a smooth, thick paste (i.e. a roux). Cook, stirring, for 2鈥�3 minutes (it鈥檚 fine if it browns a little). Take the pan off the heat. Remove the bay and onion from the hot infused milk and tip about a quarter of it onto the roux. Stir vigorously to form a thick paste. Add the rest of the milk in 3 or 4 lots, stirring each in to get the mixture smooth before you add the next.

听

Return the pan to a low heat and stir the sauce until starting to bubble. Cook for a couple of minutes, stirring often, until thickened. Set aside 2 tbsp of the grated cheese and add the rest to the hot sauce, stirring it in until melted. Take the pan off the heat and stir in the mustard. Season with salt and pepper to taste. Set aside.

听

Preheat the oven to 190掳C/170掳C Fan/Gas 5. Add the pasta to a big pan of boiling salted water and cook for a couple of minutes less than suggested on the pack. Then add the frozen peas and bring back to a simmer. Drain the pasta and peas and stir through the sauce.

听

Tip the mixture into a lightly oiled oven dish (2-litre capacity) and spread out. Scatter over the reserved cheese, mixed with the breadcrumbs if using.

听

Put the dish into the oven for about 20-25 minutes until it鈥檚 bubbling and golden on top.

听

Variation: try using spinach instead or as well as the peas 鈥� 150-200g frozen spinach, defrosted and chopped.

A simple store cupboard throw-together that all comes together in a single pan, this is a lovely fibrous side dish for sausages and mash, or it makes a great vegan sauce for pasta or a baked spud. You can certainly use a ready-made tomato sauce from a jar.

Serves 3-4

One large onion, chopped

2 cloves of garlic, finely chopped

A little veg oil or olive oil

2 tins tomatoes, chopped

250g of frozen spinach

1 or 2 tins of beans, such as cannellini, butter beans or kidney beans, drained

Make a simple tomato sauce by sweating the onion and garlic in the oil over a medium heat in a medium pan, until soft and golden. 听Then add two tins of chopped tomatoes and stir together well. Simmer until rich and saucy, stirring occasionally.

Add the frozen spinach and cook through, stirring occasionally, to defrost the spinach.

When the spinach is fully defrosted and well mixed with the sauce, stir in the beans and bring back to a simmer. Simmer gently for 3-4 mins, stirring regularly. Take to the table and serve.