Jamie Oliver's collection of recipes shows that healthy home cooking does not require specialist ingredients or long preparation. The dishes rely on supermarket staples, including frozen vegetables, whole grains, and tinned beans. Several recipes use simple methods to save time. Chicken breasts are scored to cook evenly, and cauliflower is steamed above a pan of boiling rice.

Lemon Tahini Chicken with Greens and Beans Overview and Method Basics

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Searing Chicken and Trimming Vegetables with Searing Heat

This lemon tahini chicken is a quick, healthy midweek meal. The recipe comes from the cookbook Eat Yourself Healthy. It is cooked in a stainless steel pan over medium-high heat.

Testing the Pan for Searing Temperature

Preheat the pan, then run a water bead test. Place a small amount of water in the center of the pan. If the pan is at a good searing temperature, the water will bounce and sizzle on the stainless steel surface.

Charring Sprouting Broccoli Without Oil

Sprouting broccoli is cooked by dry searing. No oil is used. The heat chars the vegetable and steams it from the inside.

Trim the broccoli first. Run the tip of a knife down the stalk. This helps heat penetrate the stalk more easily.

Place the broccoli in the hot pan. The vegetable develops color from its natural sugars and gives off a toasty, smoky aroma. The interior steams as the exterior chars.

The same method works for asparagus, sugar snap peas, and French beans.

Evening Out the Chicken Breast

Chicken breast is thicker at one end than the other. One side measures about 1 centimeter, and the other measures about 2.5 centimeters (one inch). Uneven thickness causes uneven cooking.

To even out the cooking time, score the fat side of the breast. Cut about 1 centimeter deep with a knife. The scoring reduces the thicker section's cooking time relative to the thinner section.

Fish or tofu can replace the chicken.

Scoring Chicken and Evening Out the Cooking Time

Cut slits into the chicken with a knife. The cuts even out the cooking time between the thick end and the thin end. They also open the meat to seasoning. Rub salt, pepper, herbs, or any spice you choose into the cuts so the flavor reaches inside. Add a little olive oil to the chicken as well.

Charring Broccoli and Finishing with Lemon Juice

Broccoli charred on the outside stays fresh and steamed on the inside. The method uses high heat to char the surface while the interior cooks through.

Charring the Broccoli

Turn the broccoli over so the charred side is visible. Once the broccoli has cooked for a short time, move it to a plate.

Dressing the Broccoli

Season the broccoli with salt and pepper. Add a small amount of olive oil, then a light drizzle of lemon juice. Toss the broccoli to coat it. The speaker describes this as a clever way to cook greens and says the dressed broccoli will be very flavorful. He also describes the finished greens as full of life, character, and flavor.

Searing the Chicken

Return to the pan and add oil, spreading it across the surface. Place the chicken in the pan scored side down. The chicken should sizzle audibly on contact. The knife and board are washed while the chicken cooks.

Scoring the Chicken

Scoring the chicken does three things. It speeds up cooking, it evens out cooking, and it creates more surface area that holds flavor. After a couple of minutes, turn the chicken over. The speaker expects the chicken to look appealing at that stage.

Blending the Sweet Pepper Sauce for Beans and Grains

Blending the Pepper Sauce

Start with a jar of roasted red peppers. The peppers are already roasted and peeled, and they carry strong flavor. Place them in a blender with fresh basil and two garlic cloves.

Use a small handful of basil. Set aside the small, delicate leaves in water to use as a garnish. Add the larger leaves and the stalks to the blender so that no herb goes to waste. Blend until smooth.

Adding the Sauce to the Pan

After about five to six minutes, the chicken breasts are cooked and have a golden, seared top. Do not wash the pan. The dark, golden residue stuck to the bottom is flavor.

Pour the pepper sauce into the hot pan and return it to the heat. The sauce lifts the residue from the base of the pan and nearly cleans it.

Combining Beans and Grains

Use canellini beans, borlotti beans, butter beans, mixed beans, or chickpeas. Drain the beans, then remove some of the liquid. Add the beans to the pepper sauce.

Next, add a pack of mixed super grains. These are available in supermarkets. The mix includes several unusual grains, each with a different texture and flavor. The grains are highly nutritious.

Break up the grains and stir them into the beans. Let the mixture simmer. The sauce absorbs into the beans and grains, producing a dish that is filling, comforting, and rich. It is also high in nutrients.

Making the Tahini Lemon Sauce

Two tablespoons of tahini form the base of the sauce. Tahini is ground, minced sesame seeds. It is available in blonde (light), as well as toasted and dark varieties.

Lemon juice is added to the tahini along with a small pinch of salt and a small amount of water. Adding lemon juice causes the tahini to thicken noticeably. Water is added to loosen the mixture to the right consistency.

The finished sauce combines fresh lemon flavor with the richness of tahini. The speaker states that two ingredients plus a pinch of salt produce a simple sauce that pairs well with the chicken and beans.

The beans are then simmered in the sauce. The grains and beans absorb the sauce during cooking. Simmering also loosens the sticky residue on the bottom of the pan. Those residues lift away and add color to the dish.

Plating the Chicken, Beans, and Grains

Serving the Broccoli and Chicken

The broccoli has marinated and is ready to plate. Searing it in the pan added flavor and texture. The chicken has rested, so its juices have settled. Slice the chicken and keep it moist and tender. The cooked chicken is white inside and golden outside, and the sear from the pan gives it a well-cooked finish. Pour the resting juices over the top so none are wasted.

Adding the Sauces and Garnish

Drizzle the tahini sauce over the chicken. A small amount is enough. Tear a few black olives over the plate for their fragrance. Add the basil leaves that were set aside earlier.

Assessing the Meal

The speaker describes the dish as generous and comforting, with large flavors. In their view, healthy food should not feel restrictive. The meal combines vegetables, protein from the chicken, beans, and grains with a sweet pepper sauce. All the ingredients are available at a regular supermarket. The speaker calls it a suitable midweek meal.

On tasting, the speaker finds the chicken very juicy. The tahini lemon sauce is described as delicious. The roasted pepper sauce is simple to make, yet its flavor is strong.

Next Recipe: Lemon and Spice Chicken

The next recipe is a quick chicken meal. The chicken is marinated in lemon and spices, then grilled on a char grill. It is served with smashed sweet potato and sprouting broccoli.

Marinade with Spices, Lemon, and Onion

Spice Blend and Seasoning

The marinade combines black pepper, paprika, cayenne, turmeric, and salt. The cook can reduce the amount of spice or substitute other spices to suit personal taste. The recipe is a starting point.

Garlic, Lemon, and Parsley

Grated garlic goes into the mixture. A lemon is cut in half. One half is set aside. The fragrant skin is highly flavourful. The juice from the other half is squeezed in. Finely chopped parsley is added.

Onion and Acidity

A small piece of onion goes into the marinade. The onion adds acidity. This acidity helps the marinade penetrate the flavour into the meat.

Tomato Purée and Oil

A heaped teaspoon of tomato purée is added. The ingredients are then mixed together. Grape seed oil is used in place of the usual olive oil.

Marinating the Chicken

A chicken breast is cut in half. The marinade is rubbed over all surfaces of the meat. For the best result, the chicken should rest in the fridge overnight.

Char-Grilling

A griddle pan is heated to the highest setting. The chicken is then placed on the griddle to char-grill.

Char-Grilling Lemon for Flavor

Char-grilling a lemon changes its flavor. Instead of producing only acidic juice, the charred fruit delivers a combination of sweet and sour notes.

After about 90 seconds on the grill, the lemon shows a clear change in color. This browning is caramelization, and it is the source of the added flavor.

Pairing with Sprouting Broccoli and Boiled Sweet Potato

Plating the Chicken with Vegetables

The chicken is served with sprouting broccoli and boiled sweet potato. The sweet potato is mashed before plating. The dish is presented as a simple midweek dinner that is tasty and very healthy.

Finishing with Char-Grilled Lemon and Rapeseed Oil

Olives are added to the plate. A few olives are enough to give strong flavor. A char-grilled lemon is finished with rapeseed oil, and its juice is squeezed over the top of the dish.

The dish is tasted at the table and described as very good and absolutely delicious. It is presented as a quick midweek meal full of flavor.

Introducing the Superfood Cauliflower Curry

The next recipe is a superfood curry from the cookbook Jamie's Everyday Superfoods. Its main technique is steaming cauliflower.

Boiling Rice and Steaming Cauliflower

The meal in this section combines boiled rice, roasted chicken, and steamed cauliflower. It relies on herbs and spices for flavor.

Switching to Whole Grain Rice

Switching from white pasta, white bread, and white rice to whole grain is one of the simplest ways to eat more healthily. Whole grain contains more fiber and has a more complex flavor. It also needs more cooking time. Whole grain rice takes about 20 minutes, roughly twice the 10 minutes required for a standard quick-cook rice product.

Start with 100 g of rice. Add a small pinch of salt.

Steaming Cauliflower Over the Rice

Place a colander over the pan of rice. This allows both foods to cook in one pan.

Cut the cauliflower through the stalk and leave it in small quarters. Place the pieces in the colander. Add the cauliflower leaves to the colander as well. Cover with a lid. The rice boils below while the cauliflower steams above.

Making the Mint Yogurt Dressing

Use 3 tablespoons of organic yogurt as the base. Take 15 g of mint. Remove the small center leaves and set them aside. Place the larger leaves in a blender with the yogurt. Blend the mixture and season it to taste.

Spicing and Finishing the Cauliflower

Preparing the Lemon Juice and Zest

Use the juice of half a lemon, and keep the zest. Many cooks discard the outside of the lemon, but the zest adds more flavor. Squeeze the juice through your hands to catch the pips.

Blending the Green Sauce

Add the lemon juice and zest to a blender and blend until smooth. The sauce turns a pastel green. Transfer it to a small dish. Do not wash the blender before the next step.

Finishing the Cauliflower

The cauliflower is nearly cooked. Cook it for a further 5 to 10 minutes to remove its raw taste.

Building the Spiced Marinade

Return to the unwashed blender and add 3 tablespoons of sugar. Add two garlic cloves, about 3 cm of ginger, a pinch of salt, and a pinch of pepper. Add 1 tablespoon of curry powder and 1 tablespoon of turmeric. The speaker describes turmeric as a strong anti-inflammatory.

Add 1 tablespoon of balsamic vinegar. The speaker acknowledges that balsamic vinegar is not a classic choice for this dish. He values its tang and richness.

Add the other half of the lemon and blend again. The mixture turns a deep orange.

Scoring and Marinating the Chicken

Place the chicken in a roasting tray and coat it with the yogurt marinade. The chicken is thin at one end and thick at the other. Score the thick end to a depth of about 0.5 cm. The cuts create surface area, which produces crispness and browning. Aim for small burnt bits on the surface, since the speaker considers the line between burnt and well-browned to be fine.

Tip the chicken into the marinade.

Adding the Cauliflower and Seasoning

Add the cauliflower while it is lightly cooked. At this stage, it absorbs flavors easily. Toss the cauliflower in the tray. Some yogurt will burn on the base of the tray, and some will cling to the chicken and cauliflower, which carries flavor to both.

Season from a height with a small amount of salt and a little pepper.

Adding Mustard Seeds and Cumin

Add black mustard seeds. They soften during cooking and develop strong flavor. Sprinkle them from a height. Add a pinch of cumin, about one teaspoon.

Oven Temperature and Cooking Time

Place the tray on the top shelf of the oven at 220°C (gas mark 7). The dish has cooked for about 13 minutes at this point.

Loading the Rice and Adding Yogurt Dressing

The rice has cooked for about 25 minutes and is ready to serve.

Plating the Rice and Chicken

Load the rice onto the plates. Remove the chicken from the pan. The charred pieces on the chicken add desired flavor. Arrange baby spinach around the plate.

Crisping the Yogurt and Chicken

Scrape around the pan to release crispy bits. The yogurt has cooked on the bottom of the pan and forms crisp pieces that add texture to the dish.

Slicing the Chicken and Adding Cauliflower

Place the chicken on a board and slice it. Add the cauliflower to the plate. The finished dish shows white, green, and yellow colors.

Finishing with Mint Dressing and Chili

Spoon the mint dressing into the spinach cups. Add a quarter or half of a finely sliced chili. Sprinkle the mint sprigs on top.

Nutritional Profile

The dish combines carbohydrates, protein, citrus, herbs, and vegetables. It contains about 550 calories.

The speaker states that people should not eat healthy food only because they are told to. Healthy food must be delicious and make sense.

Introducing the Vegetable Soup

The speaker presents a new soup recipe from the cookbook Eat Yourself Healthy. The soup takes 25 to 30 minutes to prepare. It contains a range of colors, textures, and nutrients. The speaker describes the recipe as a celebration of vegetables in many different forms.

Preparing Artichokes and Fresh Leeks

Ingredient Choices

This dish uses jarred artichokes and fresh leeks. Onions can replace the leeks. Frozen vegetables, including broad beans and peas, complete the mix.

Seasonal eating does not require farmers' markets. Corner shops, supermarkets, and frozen vegetables allow cooks to enjoy the nutrition of spring all year round. Home-grown produce is also a valid choice.

Preparing the Artichokes

Jarred artichokes are usually sold already cut into quarters. If the artichokes are whole, cut each one into quarters. Place them in a large pan.

Pour in a couple of tablespoons of the oil from the jar. Add vinegar and mustard. Cover the pan and shake it to combine the ingredients. The result is a French dressing that keeps for one week in the refrigerator.

Starting the Frying

Frying is the next step in the method.

Trimming and Cleaning Leeks

Leeks are sweet and creamy when cooked. Their outer layers are tough, so they need to come off before cooking.

Removing the Outer Leaves

Remove the outer leaf first. Run a knife down the leaf, then pull it away from the stalk. Once the outer leaf is off, run the tip of the knife along the length of the next leaf to open it and clean out grit.

Trimming the Green Tops

Cut the dark green tops from the leek. Discard the trimmings in the compost.

Ricotta toast with lemon and Parmesan

Cooking the Leeks

Wash the leeks thoroughly to remove any grit. Slice each leek lengthwise. The washing water clings to the leeks and creates moisture, which softens them during cooking.

Combine the leeks with the other vegetables and mix well. Season lightly with salt and pepper. The water left from washing creates steam in the pan.

Cook over medium heat for 15 minutes. The leeks become sweet and soft. After 15 minutes, they have cooked down and develop good flavour and texture.

Adding Frozen Broad Beans and Peas

Vegetables lose nutrients over time. Snap-frozen vegetables retain their nutrition, which makes the freezer a practical source of produce. Broad beans are widely sold in supermarkets. Stir them into the pan with the leeks.

Add frozen peas next. Frozen vegetables are affordable and remain ready to use.

Stirring in Mint

Use a 60 g bunch of mint. Strip the leaves from the top of the stems, then repeat with the rest of the bunch. Keep the stalks for use in stews or when cooking potatoes.

Roughly chop the mint leaves and stir them into the pan. Mint, broad beans, peas and leeks combine well. Cook the mixture down until it wilts, treating it in the same way as spinach.

Making the Soup

Add 1 litre of boiled water. A chicken or vegetable stock cube is optional. The slow cooking of the leeks already builds sufficient flavour.

Bring the soup to the boil. Do not cook it for long. Brief cooking preserves the colour, texture and nutrition of the vegetables.

Blending Part of the Soup

Ladle a small amount of soup into a blender and blend until smooth. Return the blended portion to the pan. Season with salt and pepper, then keep the soup at a gentle simmer.

Preparing the Ricotta Toast

Cut four slices of good bread. Better bread produces better flavour. Place the slices under the grill until toasted. This takes only a short time.

Ricotta is a light, neutral, high-protein cheese. It is widely available in supermarkets. Place a portion of ricotta in a bowl and season it with salt. Add lemon zest and 20 g of Parmesan. Add more lemon zest and season with salt and pepper.

Mash and mix the ingredients with a spatula. The mixture can be coarse or smooth.

Spread a dollop of ricotta on each piece of hot toast. Use the back of a spoon to push the ricotta to the edges.

Store extra ricotta in a covered bowl in the refrigerator. It keeps for two to three days and can be served as a dip.

Finish each toast with a little lemon zest, extra Parmesan and a few mint leaves. Add flaked dried chilli. The heat complements the peas, broad beans, lemon and creamy ricotta.

Serving the Soup

Serve the soup in a large bowl. The recipe yields two bowls. Serve the toast on the side. Store leftover soup in the refrigerator for three to four days.

Frying the Chipolatas

Use four chipolatas. Health experts recommend eating no more than 70 g of processed meat per day. This recipe uses less than that amount.

Fry the chipolatas in extra virgin olive oil. Add one teaspoon of fennel seeds, which are traditionally used to aid digestion, and a sprinkle of dried chilli flakes. Use about half of one chipolata. Dice it roughly to the size shown.

Adding stock and cooking the risotto

Adding Squash, Onion, and Oregano

Squash is a source of vitamin C. Leaving the skin on increases the fiber content. Two diced white onions go in next, followed by dried oregano, which adds flavonoids. The mixture is gently fried for 15 to 20 minutes with the lid on, until it starts to color. The onions caramelize, which builds intense flavor.

Adding Wine and Arborio Rice

A glass of Chianti goes into the pan and is stirred through. Red wine risotto is uncommon, but it is worth making. Flavonoids from the grape juice remain in the dish because they are fairly heat resistant. For children, the wine can be left out.

Add 300 g of arborio rice. This quantity feeds four people.

Cooking the Risotto with Stock

Add stock one ladle at a time. The quality of the stock directly affects the flavor. The recipe requires about 1.5 liters of stock. Chicken stock, vegetable stock, or any other stock works.

Reduce the heat to a steady simmer. A hard boil evaporates too much stock. It also cooks the outside of the rice too fast, leaving the center nutty and too firm.

After about 15 minutes of simmering, the risotto is ready for the final ingredients.

Adding Chicory and Cottage Cheese

Two or three heads of red chicory go in. Radicchio is the usual choice, but it is increasingly hard to find in supermarkets. Red chicory is widely available. Chicory is also a prebiotic, which supports gut health.

Radicchio is classically slightly bitter. In this dish, that bitterness balances the sweetness of the squash.

Cottage cheese is added next, after the chicory. Cottage cheese is naturally low in fat. Its curds have a texture similar to mozzarella, surrounded by a milky texture. This gives the risotto a silky consistency.

Finishing and Serving the Risotto

Cook the risotto for a couple more minutes until it reaches the right consistency. The rice should flow slowly rather than hold its shape. Use a spoon, cover the pan with a lid, and let the risotto rest for one minute. Serve it into warm bowls. The finished risotto should be loose and silky, not thick.

Finish each bowl with a long grating of Parmesan and a pinch of fresh thyme.

The finished dish is a creamy risotto with sausage, squash, and chicory. It contains 600 calories and provides two of the five daily portions of fruit and vegetables.

The superfood approach, as described here, centers on balance. It means adding vegetables, reducing meat, and choosing higher-quality ingredients.

Charring the peppers

Choosing the Dish and the Ingredients

The dish draws inspiration from Icaria. It pairs succulent steak and tabbouleh with Greek feta, which is high in calcium and has a tangy, salty flavor. It suits a special occasion.

Eating well does not require large amounts of meat. In parts of the world where people live the longest, most productive lives, people eat meat once or twice a week at most. Quality matters more than quantity.

The steak comes out of the fridge at least half an hour before cooking. Moving meat straight from cold to hot toughens it and prevents even cooking.

Whole grain rice, 150 g, goes on to boil for 25 minutes.

Preparing the Peppers

The base flavor comes from a 200 g jar of grilled, peeled peppers, sold in most supermarkets. The peppers count toward one of the five daily portions of fruit and vegetables.

The juice in the jar carries much of the flavor. It can be discarded, but it works well in the rice because it adds smoky, salty depth.

Tear the peppers open and place them on a griddle pan. Use a dry pan, heated until very hot. Heat produces a charred flavor. Because the peppers have been stored in a jar, the heat also wakes them up and softens them.

Do not add oil to the griddle pan. The peppers need no fat, and skipping it avoids unnecessary calories.

Once the peppers are charred, set them aside on a platter to serve later with the steak.

Searing the Steak

Press the steak flat to begin tenderizing it. Season it generously with salt and black pepper, because pepper and steak pair well. Rub a small amount of oil over the outside.

Place the steak on the hot griddle. Turn it four times, cooking about 2 to 3 minutes per side for medium rare. This method creates a crisscross char pattern and a crust on the outside.

Cook the steak without added oil in the pan. The light coating of oil on the meat and the high seasoning provide the flavor.

Dress the charred peppers with the juices released by the steak. This step adds flavor to the peppers.

Superfood tabbouleh with herbs and brown rice

Preparing the Herbs and Spring Onions

This version of tabbouleh replaces the traditional bulgur wheat with brown rice. Traditional tabbouleh is a Middle Eastern dish made with herbs and bulgur wheat.

Start with a small bunch each of parsley and mint. Chop the herbs with a rocking motion of the knife, keeping the tip on the board, and continue until they are finely chopped. Then chop two spring onions.

Making the Lemon and Olive Oil Dressing

Combine the zest and juice of one lemon with a glug of cold-pressed extra virgin olive oil. The method uses the juice of a whole lemon for a relatively small quantity of oil, which produces a sharp, zesty flavor. Add a pinch of cayenne pepper to the oil and lemon juice.

Cooking and Dressing the Brown Rice

Brown rice takes about 25 minutes to cook. Drain the rice once it is done.

Dress the rice while it is still hot. Add the dressing, then the chopped herbs and spring onions, so the rice absorbs the flavors.

Serving Temperature and Storage

The salad can be served hot, warm, or cold. It keeps in the refrigerator. The author considers room temperature the best serving temperature.

Seasoning with Feta Brine

Feta cheese sold in tubs contains brine. A small amount of this liquid adds seasoning and flavor to the salad. Use it rather than discard it, because it adds more than salt.

Resting and Using the Steak and Pepper Juices

Rest the steak until juices collect on the plate. Place the peppers on the resting juices so they absorb the beef juices, which gives them a peppery, beefy flavor. Set the peppers aside and dress them in the collected juices.

Toasting Pistachios and Preparing Pomegranate

Toast 25 g of unsalted pistachios over a medium heat. Nuts add a nutritional boost to a meal.

Halve a pomegranate and hold it in the hand over a bowl. Strike the back of the skin firmly with a spoon to release the seeds. Stir the seeds through the salad.

Pomegranates contain B vitamins. These vitamins help maintain healthy metabolic, immune, and nervous systems.

Crush the toasted pistachios in a pestle and mortar. Sprinkle them over the salad.

Assembling the Dish

Pile the rice salad onto the plate. Thinly slice the steak and drape it over the salad. Add 10 g of feta cheese, sprinkled over the top. Finish with a final sprinkle of pistachios.

Nutritional Claims

Feta is one of the lowest-fat cheeses. It adds calcium to the diet. The grilled steak and feta dinner contains just under 600 calories per portion.

Quick Healthy Burger with Freezer Ingredients

Veggie Burger Patties from Freezer Ingredients

The patties use ingredients kept in the freezer, so the dish can be made at short notice. The base combines 200 g of frozen sweetcorn, 200 g of frozen peas, and 200 g of raw beans. A heaped tablespoon of flour binds the mixture. A teaspoon of cayenne, a teaspoon of cumin, and a bunch of chopped coriander add flavor. Once the mixture is blended, a tablespoon each of sunflower seeds and sesame seeds are stirred in.

Shape the mixture into balls, roll each in flour, and press firmly so the patties hold together. Ellie, who is making the recipe, is advised to squeeze the mixture firmly, as loose shaping causes the patties to break apart.

Chickpea Sauce for the Burger

Mayonnaise is not used because it contains egg. Instead, the sauce is a looser alternative to hummus. Blend two heaped tablespoons of chickpeas, one teaspoon of sundried tomato paste, one teaspoon of mustard, and one tablespoon of ketchup. Add a small dash of brandy, which gives the flavor of a classic cocktail sauce. Then add two spring onions, half a clove of garlic, and seasoning. Chili adds background heat without making the sauce very hot.

With the blender running, drizzle in plenty of extra virgin olive oil, as in a traditional mayonnaise. Finish with a good squeeze of lemon.

Assembling the Ellie Burger

Iceberg lettuce is loosened by holding it up and striking it firmly on the board. The leaves are then rolled and sliced finely. The shredded lettuce is tossed in the sauce and left to sit, which softens it slightly. The lettuce is placed on the bun, followed by the patty.

The garnishes include sliced tomato, fresh basil, and sliced avocado. Squeezing lime juice over the avocado prevents it from turning brown, and it stays green for about an hour. Pickles, cress, and a crunchy onion ring are added next. Ketchup is spread on the top bun. The burger is eaten by hand, without cutting it in half.

Veggie Shepherd's Pie

The shepherd's pie is vegan. Heat two tablespoons of olive oil over medium heat. Add roughly chopped rosemary, then garlic. Add mushrooms, which may be button, chestnut, or portobello. Dried mushrooms are presented as a useful source of depth for vegans and vegetarians who want the savory character of meat. Season generously with pepper, then add about a tablespoon of ground coriander.

Frozen chopped vegetables, consisting of celery, carrots, and onions, are added directly from the bag. Frozen chopped vegetables are often more expensive than raw produce. They offer convenience, no waste, and pre-mixed portions. Turn up the heat and fry the mixture for about five minutes to caramelize it. The full cooking time is about 15 minutes, and the volume reduces noticeably during this stage.

Red wine is added. Some wines are fined with egg, so the label should be checked to confirm that the wine is vegan. Lentils and tinned chickpeas are added next. Cover the mixture with stock. The stock is made by pouring boiled water over dried porcini mushrooms. A teaspoon of Marmite, a splash of soy sauce, or a spoonful of miso can further deepen the flavor. Add chopped herbs and 10 to 12 sundried tomatoes. Mash the chickpeas lightly, leaving some texture.

For the topping, boil and mash about 1.5 kg of potatoes. Use extra virgin olive oil in place of butter, with salt, pepper, and a little nutmeg. Spread the mash over the filling. Drizzle three or four tablespoons of thyme-infused oil over the potatoes to create a crisp surface. Bake for 30 to 40 minutes until golden. The pie baked for 35 minutes in the demonstration.

Serve with steamed or boiled greens, such as kale, mustard, brown sauce, or ketchup. The texture is described as very similar to a meat ragu.

Caribbean Pumpkin Rice and Butter Bean Stew

Bring 800 ml of water to the boil with 100 g of coconut cream. Add a scotch bonnet chili. It is hot but has fruity, apricot-like notes. Add four allspice berries, described as tasting like cinnamon, cloves, nutmeg, and pepper combined. Add half a bunch of thyme and four spring onions, bashed and halved.

Add 400 g of peeled, deseeded, and chunked pumpkin, and 400 g of sliced cabbage. Season with half a teaspoon of salt and pepper. Cover and cook for 10 minutes. Add 450 g of rinsed basmati rice. Cover and cook for 12 minutes so the rice absorbs the liquid. Switch off the heat and let the rice steam.

For the stew, fry two garlic cloves, the remaining thyme, one onion, and 200 g of ripe cherry tomatoes. Add 200 g of okra, which can be used in the way green beans are. Season and cover. Cook for seven to eight minutes until softened. Remove the skin and seeds from half the scotch bonnet to reduce its heat. Add that half to the stew. Add a 700 g jar of butter beans with their juice, and warm through.

Root Vegetable Curry

The curry uses leftover vegetables, which the speaker describes as the last items remaining after a shopping period without meat or fish. Parsnips, carrots, butternut squash, and frozen cauliflower are suggested. Potatoes, sweet potato, or any roasting vegetable can be used.

Mix one teaspoon of madras spice paste with two tablespoons of oil and a little vinegar. Coat the vegetables with this mixture and season with salt. Leave the skins on. Most of the flavor and sweetness is in the skin, and this also saves time on peeling. Cut the parsnips and carrots into bite-sized pieces, cut the squash into chunks, and mix in the frozen cauliflower. The cauliflower was portioned at six florets per person for a meal serving six.

Roast in a hot oven at 190 to 200 °C for 45 to 50 minutes until golden and charred.

For the sauce, finely chop a thumb-sized piece of ginger and a similar amount of garlic. Fry them in a tablespoon of oil over medium heat. Add two tablespoons of mango chutney, which caramelizes. If mango chutney is unavailable, apricot jam with a spice from the cupboard can substitute. Add chopped tinned tomatoes, which can be replaced with plum tomatoes, passata, or fresh tomatoes. Season with salt and bring to the boil. Add coconut milk. Regular milk can be used, but coconut milk adds more flavor. Bring back to the boil, then remove from the heat.

Add the roasted vegetables to the sauce, along with peas and chickpeas.

Spiced Parsnip Soup with Papadoms

Use three parsnips for the soup and two for crisp toppings. Trim the ends, but do not peel the parsnips. The flavor is in the skin. Heat a tablespoon of olive oil in a pan over medium heat. Add one chopped onion and cook for about 20 minutes until golden and caramelized.

Cut the reserved parsnips into strips by peeling lengthwise. Heat 1.5 litres of vegetable stock. Blanch the strips in the stock for 30 seconds. This removes the rawness and changes the texture. Remove the strips and save the stock. Lay the strips on an oiled non-stick tray, sprinkle with sea salt, and roast at 180 °C for 15 minutes.

Add to the soup pan a 5 cm piece of grated gin