Mushrooms and tomatoes in the Hole

(SERVES 4)

• 8 button mushrooms
• 4 tomatoes, halved
• 30 ml/2 tbsp sunflower oil
• 100 g/4 oz/1 cup plain (all-purpose) flour
• A pinch of salt 5 ml/1 tsp dried sage
• 2 eggs
• 150 ml / ¼ pt/ 2/3 cup skimmed milk
• 150 ml/ ¼ pt/ 2/3 cup water

Arrange the mushrooms and tomatoes in a small roasting tin (pan). Add the oil and place in a preheated oven at 220 degree C/ 425 degree F/gas mark 7 for 5 minutes. Meanwhile, put the flour and salt in a bowl with the sage. Add the eggs and half the milk and water. Beat well until smooth. Stir in the remaining milk and water. Pour into the roasting tin and return to the oven for about 30 minutes until well risen, crisp and golden. Serve straight away.

Smoked Salmon with Scrambled Egg

(SERVES 6)

• 15 g ½ oz/1 tbsp low-fat spread
• 4 eggs
• 30 ml/2 tbsp skimmed milk
• 75 g/3 oz smoked salmon pieces
• Salt and freshly ground black pepper
• 3 thin slices bread
• Parsley sprigs

Melt the low-fat spread in a saucepan. Beat together the eggs and add milk and add to the pan. Cook over a gentle heat, stirring, until just set but still creamy. Remove from the heat and stir in the salmon. Season to taste. Spoon into six warmed ramekin dishes (custard cups). Meanwhile, toast the bread and cut into small triangles. Arrange the toast round the ramekins and garnish each with a parsley sprig.

Smoked Salmon Slices

(SERVES 6)

• 6 slices pumpernickel
• 30 ml/2 tbsp very low-fat soft cheese
• 6 thin slices smoked salmon
• 6 lemon slices
• 6 small parsley sprigs

Spread the pumpernickel with the cheese. Top each with a slice of salmon. Make a slit in each lemon slice from the centre to the edge. Twist either side of the slit in opposite directions and place the lemon `twist` on top of the salmon. Garnish with a tiny parsley sprig and serve.

Spanish Peppers

(SERVES 6)

• 2 green (bell) peppers, quartered
• 2 red (bell) peppers, quartered
• 2 yellow (bell) peppers, quartered
• 45 ml/3 tbsp olive oil Coarse sea salt
• 12 black olives, halved and stoned (pitted)

Fry (sauté) the peppers in the oil in a large frying pan (skillet) or work for about 6 minutes or until tender and turning golden. Spoon on to plates with the oil and sprinkle with sea salt and the olives before serving.

Chinese Prawn Salad

(SERVES 6)

• 175 g/6 oz bean sprouts
• 1 small red (bell) pepper, chopped
• 100 g/4 oz/1 cup peeled prawns (shrimp)
• 10 ml/2 tsp soy sauce
• 10 ml/2 tsp white wine vinegar a few grains artificial sweetener
• 20 ml/2 tbsp sesame oil
• Salt and freshly ground black pepper
• 6 large lettuce leaves
• 1 spring onion (scallion), chopped

Put the bean sprouts in a bowl with the pepper and prawns. Mix together the remaining ingredients except the lettuce and spring onion and pour over. Toss well. Spoon on to the lettuce leaves on six individual serving plates and sprinkle each portion with a little of the spring onion.

Oriental Green Beans

(SERVES 6)

• 750 g/1 ½ 1b French (green) beans, topped and tailed but left whole
• 6 lean streaky bacon rashers (slices), rinded and diced
• 100 g/4 oz button mushrooms, sliced
• 30 ml/2 tbsp water
• 30 ml/2 tbsp Worcestershire sauce
• 30 ml/2 tbsp soy sauce
• A pinch of artificial sweetener granules
• 30 ml/2 tbsp red wine vinegar

Cook the beans in boiling, lightly salted water until just tender. Drain. In the same saucepan, dry-fry (sauté) the bacon until crisp. Remove from the pan with a draining spoon and drain on kitchen paper to remove the bacon fat. Add the beans and bacon and toss over a gentle heat until hot through. Spoon into warm bowls and serve straight away.

Mushroom pate with celery

(SERVES 4)

• 25 g/1 oz/2 tbsp low-fat spread
• 1 small onion, finely chopped
• 350 g/12 oz button mushrooms, finely chopped
• 15 ml/1 tbsp lemon juice
• 200 ml/2 tbsp chopped parsley
• To serve:
• Celery sticks

Melt the low-fat spread in a saucepan. Add the onion and fry (sauté) for 3 minutes until lightly golden. Add the mushrooms and cook, stirring, until no liquid remains. Stir in the lemon juice, turn into a bowl and leave to cool. Beat in the cheese and parsley to chill. Spoon into small pots and serve with plenty of celery sticks. To eat, either use a dip or spread the pate in the celery.

Mighty Mushrooms

(SERVES 6)

• 450 g/1 1b button mushrooms
• 1 onion, finely chopped
• 1 garlic clove, crushed
• 45 ml/3 tbsp olive oil
• 400 g/14 oz/1 large can chopped tomatoes
• A few grains of artificial sweetener
• 150 ml ¼ pt 2/3 cup red wine
• Salt and freshly ground black pepper
• Chopped parsley

Put the mushrooms in a large pan with the onion, garlic and oil. Cook, stirring, for 3 minutes until the mushrooms are softening. Add the remaining ingredients except the parsley, bring to the boil, reduce the heat and simmer for about 15 minutes until the mushrooms are cooked and bathed in a rich sauce. Stir from time to time during cooking. Sere hot or chilled, sprinkled with chopped parsley.

Baked Garlicky Mushrooms

(SERVES 6)

• 8 large, flat mushrooms
• 25 g/1 oz/2 tbsp low-fat spread
• 2 garlic cloves, finely chopped
• Salt and freshly ground black pepper
• 150 ml/ ¼ pt/ 2/3 cup dry white wine
• 150 ml/ ¼ pt/ 2/3 cup low-fat single (light) cream
• Chopped parsley

Peel the mushrooms and remove and discard the stalks. Use the spread to grease a large, shallow ovenproof dish. Place the mushrooms in the dish, gill sides up. Sprinkle with the garlic and a little salt and pepper. Mix the wine with the cream and pour over. Cover with foil and bake in a pre-heated oven at 190 degree C/375 degree F/gas mrk 5 for about 20 minutes or until the mushrooms and tender. Transfer to serving plates and spoon the garlicky juices over. Sprinkle with chopped parsley and serve.

Asparagus with herb `Butter`

(SERVES 4)

• 750 g/1 ½ 1b asparagus
• 60 ml/4 tbsp low-fat spread
• 15 ml/1 tbsp chopped thyme or oregano
• 15 ml/1 tsp lemon juice
• Freshly ground black pepper

Wash the asparagus. Trim off about 5 cm/2 in from the base of the stems. Tie the asparagus in a bundle. Stand the bundle in a pan of lightly salted water. Cover with a lid (or foil if the stalks are too tall). Bring to the boil, reduce the heat and cook gently for 10 minutes. Lift out off the pan, untie and arrange on four warmed serving plates. Mean-while, heat the low-fat spread in a saucepan with the herbs, lemon juice and a good grinding of pepper. Spoon over the asparagus and serve straight away.

Tuna Dip with vegetable Dippers

(SERVES 6)

• 185 g/6 ½ oz/1 small can tuna in brine, Drained
• 60 ml/4 tbsp low-calorie mayonnaise
• 45ml/3 tbsp very low-fat plain yoghurt
• 15ml/1 tbsp tomato ketchup (catsup)
• 5 ml/1 tsp lemon juice
• 1.5 ml ¼ tsp chilli powder
• Freshly ground black pepper
• Snipped chives, to garnish
• For the dippers:
• Small cauliflower florets
• Carrots, cut into matchsticks
• Cucumber, into matchsticks
• Radishes

Empty the tuna into a bowl and break it up with a wooden spoon. Beat in the remaining ingredients. Spoon into six individual small pots, garnish each pot with snipped chives and place on six serving plates. Surround with vegetable `dippers` and serve

Tuna Pate

(SERVES 6)

• 185 g/6 ½ oz/1 small can tuna in brine, drained
• 200 g/7 oz/scant 1 cup very low-fat soft cheese
• 15 ml/1 tbsp lemon juice
• 1.5 ml ¼ tsp cayenne
• 15 ml/1 tbsp chopped parsley
• Salt and freshly ground black pepper
• Mixed Salad garnish
• Paprika
• 6 lemon wedges’
• To serve:
• Puffed wheat crispbread

Mash the tuna with the cheese in a bowl. Beat in the lemon juice cayenne and parsley., seasoning to taste with salt and pepper. Spoon on to a sheet of greaseproof (waxed) pepper, in a sausage shape, then roll up and chill for at least 30 minutes. Unwrap and cut into 12 slices. Arrange on six serving plates with a colourful mixed salad garnish. Dust the tuna plate with paprika and add the lemon wedge to each plate. Serve with puffed wheat crispbread.

Moules Marinieres

(SERVES 6)

• 2 kg/ 4 ½ 1b fresh mussels in their shells
• 40 g/ 1 ½ oz/3 tbsp low-fat spread
• 1 large onion, finely chopped
• 2 wineglasses dry white wine
• 1 wineglass water
• Freshly ground black pepper
• 30 ml/2 tbsp chopped parsley

Scrub the mussels, pull off the beards and scrape off any barnacles. Discard any that are open, broken or don`t close when tapped sharply. Rinse well in cold morning water. Heat the low-fat spread in a large saucepan. Add the onion and cook for 2 minutes., stirring, until soft but not brown. Add the mussels, wine, water and a good grinding of pepper. Bring to the boil, cover the pan and cook for 5 minutes, shaking the pan occasionally. Discard any mussels that have not opened. Ladle into large soup bowls and sprinkle with the chopped parsley before serving.

Artichokes with Lemon `Butter`

(SERVES 6)

• 6 globe artichokes
• 15 ml/1 tbsp vinegar
• 90 ml/6 tbsp low-fat spread
• Grated rind and juice of 1 lemon
• 15 ml/1 tbsp chopped parsley
• Salt and freshly ground black pepper
• A pinch of cayenne
• A few grains of artificial sweetener (optional)

Twist off the stalks from the artichokes. Trim the points off the leaves, if liked. Boil in plenty of lightly salted water to which the vinegar has been added for about 20 minutes or until a leaf can be pulled off easily. Drain upside-down on kitchen paper. Meanwhile, melt the low-fat spread with the lemon rind and juice and the parsley. Season with salt, pepper and the cayenne. Add a very few grains of artificial sweetener to take off the sharpness, if liked. Pour into six small individual bowls and serve with the artichokes. To eat, pull off the leaves, dip in the lemon `butter` and draw the fleshy part through the teeth, then discard. When all the leaves are eaten, cut off the hairy `choke` then eat the base with a knife and fork, dipping it in any remaining `butter`.

Artichokes with Tarragon Vinaigrette

(SERVES 6)

• 6 artichokes
• 60 ml/4 tbsp olive oil
• 30 ml/2 tbsp white wine vinegar
• 15 ml/1 tbsp warm water
• Salt and freshly ground black pepper
• 15 ml/1 tbsp chopped tarragon

Prepare and cook the artichokes as for Artichokes with Lemon `Butter` .Drain and leave to cool. Whisk together the remaining ingredients and spoon into six small bowls. Serve the cold artichokes with the dressing to dip the leaves and base in.

Greek-style Tomato Platter

(SERVES 6)

• 8 ripe tomatoes, sliced
• 100 g/4 oz/1 cup Feta cheese, crumbled
• 8 black olives, stoned (pitted) and sliced
• 15ml/1 tbsp white wine vinegar
• 15 ml/1 tbsp olive oil
• Freshly ground black pepper

Arrange the tomato slices on six small serving plates. Scatter the cheese, olives and herbs over. Whisk together the vinegar and oil and drizzle over. Add a good grinding of black pepper and serve.

Ratatouille

(SERVING 6)

• 1 aubergine (eggplant), thinly sliced
• 1 garlic clove, crushed
• 2 courgettes (zucchini) sliced
• 1 red (bell) pepper, cut into thin strips
• 1 green (bell) pepper, cut into thin strips
• 400 g/14 large can chopped tomatoes
• 15 ml/1 tbsp tomato puree (paste)
• 5 ml/1 tsp dried mixed herbs
• 45 ml/3 tbsp grated parmesan cheese

Put the aubergine slices in a colander. Sprinkle with salt and leave to stand for 30 minutes. Rinse thoroughly. Melt the low-fat spread in a large saucepan. Add the onion and fry (sauté), stirring, for 1 minute. Add the tomatoes, tomato puree herbs and a little salt and pepper. Cover and simmer for 20 minutes, stirring occasionally, until the vegetables are just tender but still with some `bite`. Spoon into individual serving bowls and sprinkle each with a little of the parmesan cheese

Red and Gold Salad

(SERVES 4)

• 1 head radicchio
• 1 head chicory (Belgian endive)
• 2 oranges
• 75g/3 oz raspberries
• Freshly ground black pepper
• 15 ml/1 tbsp raspberry vinegar
• 15 ml/1 tbsp pure orange juice

Separate the radicchio into leaves and tear into small pieces. Cut a cone-shaped core out of the base of the chicory, cut the head into chunks, then separate the layers. Cut off all the rind and pith from the oranges. Cut off all the rind and pith from the oranges. Cut the fruit into thin rounds, then slice each round quarters. Mix together the salad leaves and oranges with any juice. Spoon on to four serving plates. Dot the raspberries around, then add a good grinding of pepper. Whisk together the vinegar and orange juice and drizzle over just before serving.

Strawberry and Cucumber Platter

(SERVES 6)

• 225 g/8 oz strawberries, sliced
• 1 large cucumber, peeled and thinly sliced
• Salt and freshly ground black pepper
• 45 ml/3 tbsp olive oil
• 15 ml/1 tbsp lemon juice
• 15 ml/1 tbsp chopped mint
• A very few grains of artificial sweetener
• Mint sprigs

Arrange the strawberry and cucumber slices in decreasing circles on six individual serving plates, starting with cucumber. Add a good grinding of pepper. Whisk the remaining ingredients except the mint sprigs with a little salt and pepper and drizzle over. Garnish each with a small mint sprig.

Pears with Tarragon Dressing

(SERVES 6)

• 6 ripe pears
• Lettuce leaves
• 150 ml/ ¼ pt/ 2/3 cup vey low-fat crème fraiche
• 5ml/1 tsp lemon juice
• 30 ml/2 tbsp low-calorie mayonnaise
• 30 ml/2 tbsp chopped tarragon
• A few grains of artificial sweetener granules
• Salt and freshly ground black pepper
• Cayenne
• Small tarragon sprigs

Peel, halve and core the pears. Place rounded sides up on a bed of lettuce leaves on six individual plates. Whisk the crème fraiche with the lemon juice, mayonnaise and chopped tarragon. Season to taste very sparingly with sweetener (literally just a few grains) and salt and pepper. Spoon over the pears, dust with cayenne and garnish with small tarragon sprigs.