Chicken Noodle Soup

900ml chicken or vegetable stock
1 boneless, skinless chicken breast, about 175g
1 tsp chopped fresh root ginger
1 garlic clove, finely chopped
50g rice or wheat noodles
2 tbsp sweetcorn , canned or frozen
2-3 mushrooms , thinly sliced
2 spring onions , shredded
2 tsp soy sauce, plus extra for serving
mint or basil leaves and a little shredded chilli (optional), to serve

Pour 900ml chicken or vegetable stock into a pan and add 1 boneless, skinless chicken breast, 1 tsp chopped root ginger and 1 finely chopped garlic clove.

Bring to the boil, then reduce the heat, partly cover and simmer for 20 mins, until the chicken is tender.

Remove the chicken to a board and shred into bite-size pieces using a couple of forks.

Return the chicken to the stock with 50g rice or wheat noodles, 2 tbsp sweetcorn, 2-3 thinly sliced mushrooms, 1 shredded spring onion and 2 tsp soy sauce.

Simmer for 3-4 mins until the noodles are tender.

Ladle into two bowls and scatter over the remaining shredded spring onion, mint or basil leaves and shredded chilli if using. Serve with extra soy sauce for sprinkling.

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4 green peppers
2 tbsp groundnut oil
1 red onion, finely chopped
1 green chilli, de-seeded and finely diced
2 tsp sugar
2 tbsp red wine vinegar
200 ml fresh chicken stock
4 plum tomatoes


Grill the green peppers under a very hot grill until blistered and well charred all over. Place in a plastic bag and leave until cool enough to handle, then peel, de-seed and cut into 1 cm squares. Heat the groundnut oil in a heavy-based frying pan, add in the onion and fry gently, stirring often, until soft. Add the garlic and fry gently for another minute. Add the diced grilled peppers, chilli and sugar, and fry gently for a further 2 minutes. Pour in the red wine vinegar, bring to the boil and cook briskly until reduced by half. Stir in chicken stock, reduce the heat and simmer until the chutney is very thick. Add the tomatoes and cook for 3 minutes, stirring frequently. Keep warm until serving.

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Pineapple Fried Rice

30 ml (2 Tbsp.) Sunflower oil, divided
2 Eggs, lightly beaten
1 Red pepper, diced
1 Clove garlic, crushed
1 x 440 g can Rhodes Quality Pineapple Pieces in Light Syrup, drained
500 ml (2 cups) Rice, cooked
190 ml (¾ cup) Chopped spring onions
30 ml (2 Tbsp.) Soy sauce

To serve: roasted cashew nuts, chopped coriander leaves, fresh limes or lemons

1. Heat 5 ml (1 tsp.) Oil in a large non-stick frying pan.
2. Pour in the eggs and stir to scramble and set aside.
3. Add the remaining oil to the same pan.
4. Add the red pepper and the garlic and fry for a few minutes until slightly tender.
5. Add the Rhodes Quality Pineapple Pieces and quick fry to heat.
6. Return the eggs to the pan and stir well to mix, breaking up the egg.
7. Add the rice to the pan and toss gently to heat through.
8. Add the spring onions and the soy sauce.
9. Season to taste.
10. To serve sprinkle with roasted cashew nuts and fresh coriander and squeeze over a little lime juice.

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Fish Pie


320g-400g any fish cod, salmon, smoked haddock etc,
3 spring onions , finely chopped
100ml milk
450g potato , peeled, large ones cut in half
75g frozen sweetcorn, defrosted
handful of grated cheddar cheese
1 large egg, beaten
flour ,for dusting
olive oil , for frying

Cook the potatoes in boiling water until just tender. Drain well and return to the pan on a low heat. Heat for another minute or two to evaporate excess liquid. Mash the potato with a small knob of butter. Allow to cool.

Put the fish spring onions and milk in a shallow dish, cover with cling film and cook in the microwave for 1 ½ – 2 mins until just cooked. If you don’t have a microwave, put everything in a saucepan and gently cook until just opaque and cooked through.

Drain the fish and spring onions through a fine sieve. Gently mix through the potatoes, avoiding breaking up the fish too much, along with the sweetcorn, cheddar and a generous grind of black pepper. Form into 6 – 8 patties. The cooler the mash potato is when you do this, the easier it will be to form the patties as the mixture will be very soft when warm.

Pour the egg on one plate and scatter flour on the other. Dip the patties in egg and then flour and arrange on a sheet of baking paper on a tray. Put the patties in the fridge for at least half an hour to firm up if the patties feel very soft. At this point you can freeze the patties, wrapped individually. Defrost throughly before moving onto the next stage.

Heat a large frying pan with a generous glug of olive oil. When the oil is hot, carefully lower the fish cakes into the pan. Cook for 5 – 7 minutes or until golden brown underneath and then carefully flip them over. Fry for another 5 – 7 minutes or until golden on the bottom and heated all the way through.

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Sweet potato soup

500g sweet potatoes , peeled and cut into chunks
300g carrots , peeled and cut into chunks
3 tbsp olive oil
2 onions , finely chopped
2 garlic cloves, crushed
1l vegetable stock
100ml cream plus extra to serve

Heat oven to 220C and put 500g chunked sweet potatoes and 300g chunked carrots into a large roasting tin, drizzled with 2 tbsp olive oil and plenty of seasoning. Roast the vegetables in the oven for 25-30 mins or until caramelised and tender.Meanwhile, put the remaining 1 tbsp olive oil in a large deep saucepan and fry 2 finely chopped onions over a medium-low heat for about 10 mins until softened. Add 2 crushed garlic cloves and stir for 1 min before adding 1l vegetable stock. Simmer for 5-10 mins until the onions are very soft, then set aside. Once the roasted vegetables are done, leave to cool a little, then transfer to the saucepan and use a hand blender to process until smooth. Stir in 100ml cream, a little more seasoning and reheat until hot.

Serve in bowls topped with a swirl of cream and a good grinding of black pepper.

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Lemon Passion fruit Pudding

60g butter, softened
3/4 cup caster sugar
2 eggs, separated
1 large lemon, rind finely grated, juiced
2 tablespoons passionfruit pulp
1 cup milk
1/4 cup plain flour
pure icing sugar, to serve

Step 1
Preheat oven to 180°C. Grease a 5cm deep, 15cm x 23cm (base), 6-cup capacity baking dish. Using an electric mixer, cream butter and sugar in a bowl until light and fluffy. Add egg yolks, 1 at a time, beating well after each addition.

Step 2
Stir in lemon rind, 1/4 cup lemon juice, passionfruit and milk. Sift flour over mixture and stir until combined.

Step 3
Using clean blades, beat eggwhites in a bowl until soft peaks form. Fold into passionfruit mixture until just combined.

Step 4
Pour batter into baking dish. Place dish in a baking pan. Pour boiling water into pan so it comes halfway up sides of dish. Bake, uncovered, for 45 minutes or until pudding is just firm on top and light golden.

Step 5
Remove dish from baking pan and stand for 5 minutes. Dust pudding with icing sugar and serve.

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Pumpkin curry with chickpeas

1 tbsp sunflower oil
3 tbsp Thai yellow curry paste, or vegetarian alternative
2 onions , finely chopped
3 large stalks lemongrass, bashed with the back of a knife
6 cardamom pods
1 tbsp mustard seed
1 piece pumpkin or a small squash (about 1kg)
250ml vegetable stock
400ml can reduced-fat coconut milk
400g can chickpea, drained and rinsed
2 limes
large handful mint leaves
naan bread, to serve

Heat the oil in a sauté pan, then gently fry the curry paste with the onions, lemongrass, cardamom and mustard seed for 2-3 mins until fragrant. Stir the pumpkin or squash into the pan and coat in the paste, then pour in the stock and coconut milk. Bring everything to a simmer, add the chickpeas, then cook for about 10 mins until the pumpkin is tender. The curry can now be cooled and frozen for up to 1 month.

Squeeze the juice of one lime into the curry, then cut the other lime into wedges to serve alongside. Just before serving, tear over mint leaves, then bring to the table with the lime wedges and warm naan breads.

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Pumpkin Soup

2 tbsp olive oil
2 onions , finely chopped
1kg pumpkin or squash, peeled, deseeded and chopped into chunks
700ml vegetable stock or chicken stock
150ml double cream

For the croutons
2 tbsp olive oil
4 slices wholemeal seeded bread, crusts removed
handful pumpkin seeds

Heat 2 tbsp olive oil in a large saucepan, then gently cook 2 finely chopped onions for 5 mins, until soft but not coloured.

Add 1kg pumpkin or squash, cut into chunks, to the pan, then carry on cooking for 8-10 mins, stirring occasionally until it starts to soften and turn golden.

Pour 700ml vegetable or chicken stock into the pan and season with salt and pepper. Bring to the boil, then simmer for 10 mins until the squash is very soft.

Pour 150ml double cream into the pan, bring back to the boil, then purée with a hand blender. For an extra-velvety consistency you can pour the soup through a fine sieve. The soup can now be frozen for up to 2 months.

To make the croutons: cut 4 slices wholemeal seeded bread into small squares.

Heat 2 tbsp olive oil in a frying pan, then fry the bread until it starts to become crisp.

Add a handful of pumpkin seeds to the pan, then cook for a few mins more until they are toasted. These can be made a day ahead and stored in an airtight container.

Reheat the soup if needed, taste for seasoning, then serve scattered with croutons and seeds and drizzled with more olive oil, if you want.

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Louis Rusks


Makes 30 big rusks.

650 g of Cake flour
15 ml of cream of tartar
12.5 ml of salt
400 g of sugar
250 g butter/margarine at room temperature,
250 ml buttermilk
10 ml of baking soda
1 Egg

Preheat the oven to 200C. Grease a 45x30x2cm oven tray/ oven pan or spray with a non-sticking agent.

Sift the cake flour, cream of tartar and salt together. Add the sugar and mix. Rub the butter with the fingertips into the flour mixture until it creates fine crumbs.

Mix 25 ml of the buttermilk with the baking soda. Add it to the flour mixture. Beat the rest of the buttermilk and the egg together. Keep 25 ml of the mixture back to brush over the rusks and add the rest to the flour mixture.

Mix well into a dough. Divide the dough into 8 equal pieces. Shape each piece on a floured dough board into a (approx)28 cm sausage and flatten it slightly. Cut each sausage into 4 equal lengths. Place the pieces slightly apart in the pan.

Brush the remaining 25 ml buttermilk and egg mixture onto the rusks.
Bake them for about 30 minutes or until cooked on the middle oven rack.
Let the rusks cool slightly, break them open and dry in a cool oven.

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Low-Carb Tuna Cheese Melt

1 serving
2 pieces of oopsie bread or other LCHF bread

Tuna Fish Salad
⅓ cup (80 ml) homemade mayonnaise or sour cream
1–2 celery stalks, thinly sliced, 60 g
¼ cup dill pickles, chopped, 30 g
1 can solid light tuna fish in olive oil, 140 g
½ teaspoon lemon juice
½ garlic clove, pressed
Salt and pepper to taste

100 g cheese, shredded
1 pinch cayenne pepper or paprika powder

Preheat the oven to 175°C. Mix the salad ingredients well. Place the bread slices on a baking sheet with parchment paper. Spread the tuna mix on the bread and sprinkle cheese on top. Add some paprika powder or cayenne pepper. Bake in oven until the cheese has turned a nice color, about 15 minutes. For a complete meal, serve with leafy greens!

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