Starters

- Capri Salad (serves 4)

- Chicken & Spinach Salad (serves 4)

- Red Pepper Soup (serves 4)

- Warm Vegetable Soup (serves 4)

Mains

- Asparagus and Pea Risotto (serves 4)

- Cajun Turkey with Chick Pea and Parsley Mash (serves 2)

- Cheese & Ham Savoury (serves 4)

- Chicken Wrap with Creamy Relish, Fresh Fig and Orange Side Salad (serves 1)

- Green Chicken Curry (serves 4)

- Grilled Tarragon Turkey Pitta with Peaches & Rocket (serves 6)

- King Prawns with Noodles (serves 2)

- Mushroom & Spinach Lasagne (serves 3)

- Pawpaw Chicken and Rice (serves 5)

- Pepper Steak with Mushroom Sauce (serves 1)

- Pink Pasta with Tomatoes and Beetroot (serves 2)

- Pork & Bean Stew (serves 4)

- Roast Vegetable Lasagne (serves 4)

- Thai Spiced Pork Kebabs with Rice and Salad Leaves (serves 4)

Desserts/Sweets

- Berry Sorbet (serves 6-8)

- Chocolate Mousse (serves 4)

- Creamy Mango Dessert (serves 2)

- Hot Chocolate Souffles (serves 2)

- Kiwi and Grape Brulee (serves 1)

- Orange Cream Jelly (serves 4-6)>

- Strawberry Mousse with Pomegranate (serves 4)

- Tooty Fruity Muffins (serves 10-12)

Ingredients

1 lean steak small
Pepper & Salt to taste
6flz oz red wine
3 Spring Onions, trimmed and thinly sliced
2 tablespoons of chopped parsley
Pinch or two of Tarragon
1 clove of garlic crushed
Sautéed Mushrooms (required amount)
Fried Onions (1/2 onions)

Method

1. Grind pepper over both sides of the meat and press, allow to stand for 15 mins.
2. Heat a heavy non-stick frying pan until moderately hot. Sear the meat on both sides, using tongs to turn.
3. Reduce the heat and cook for 3-4 mins on each side until springy or to your required taste.
4. Salt slightly on both sides and remove to a warm place loosely wrapped in tin foil.
5. Pour wine into the hot frying pan until sizzles, stir, add the onions, herbs and garlic. When reduced and syrupy add the Sautéed mushrooms and their juices.
6. Add any juices that will have accumulated from the steak in the tin foil.
7. Slice steak and place on a bed of fried onions.
8. Pour source over the top.

Tips

Remember - look out for:
Good Fats
Polyunsaturated fats
Monounsaturated fats

Avoid the:
Bad Fats
Trans Fats
Saturated fat

Five a day - How to reach your five a day target!
- Snack on fruit/nuts (in moderation) if you are feeling hungry between meals
- Drink fresh juice or smoothies for your breakfast.
- Add pulses/beans to curries and soups.
- Add salad to sandwiches.
- Incorporate vegetables within your lunch, snacking or main meal at least 3 portions.
- Use the water from your cooked vegetables to add to your gravy.
- Add fruit, nuts to your breakfast cereal.