Pickled Dates

(MAKES 1 POT)

Fill a clean pickle jar with dried dates. Cover with pickling vinegar and add 2.5 ml/ ½ tsp salt. Seal the jar, shake well and leave to stand for at last 1 week before serving. Allow four dates per portion.

Carrot Chutney

(MAKES 1 POT)

• 450 g/1 1b carrots, grated
• 1 onion, grated
• 45 ml/3 tbsp chopped mint
• 2.5 cm/1 in piece fresh root ginger, grated
• 7.5 ml/1 ½ tsp salt
• 60 ml4 tbsp lemon juice

Mix together all the ingredients, adding just enough of the lemon juice to moisten. Soon into a clean jar, cover and chill until ready to eat. Use within three days.

Not-so-naughty Pesto

(SERVES 6)

• 50 g/2 oz/ ¼ cup low-fat spread
• 1 garlic clove, crushed
• 25 g/1 oz/ ¼ cup grounds almonds 15 ml/1 tbsp grated Parmesan cheese
• 30 ml/2 tbsp chopped basil
• 15 ml/1 tbsp chopped parsley
• Salt and freshly ground black pepper

Mash the low-fat spread with the garlic and almonds. Work in the cheese, herb and seasoning to taste. Use a spread or melted to drizzle over plain pasta, vegetables or grilled (broiled) foods.

No-sugar Apricot Spread

(MAKES 1 POT)

• 175 g/6 oz/1 cup dried apricots
• 1 eating (dessert) apple, chopped
• 5 ml/1 tsp lemon juice

Put the apricots in a bowl and add enough water just to cover, no more. Leave to soak overnight. Toss the apple in a lemon juice to prevent browning. Place the apricots with their water and the apple in blender or food processor. Blend (puree) until smooth. Turn into a clean screw-topped jar and store in the fridge or up to 2 weeks.

No-sugar Apple and Cinnamon Spread

(MAKES 1 POT)

• 2 large eating (dessert) apples, chopped
• 100 g/4 oz/2/3 cup dates, stoned (pitted) and chopped
• 2.5 ml/ ½ tsp ground cinnamon
• 175 ml/6 fl oz/ ¾ cup water

Place all the ingredients in a saucepan. Bring to the boil and simmer for 15 minutes or until soft. Puree in a blender or food processor. Turn into a clean screw-topped jar and store in the fridge for up to 2 weeks.