section contains suggestions for meals which have been created by our resident
and chef. They are easily to prepare and show that eating healthily is not
boring or expensive. They aim to have a good have a good balance of
antioxidants, essential fats and minerals.
Here are three examples to start with
but you can email us if you
wish to receive further practical recipes. (your email will never be
passed on to a third party).
For this recipe any type or combination of
fish and shellfish can be used depending on what you prefer.
2 x 5 oz. of any fresh fish, skinned or shelled.
½ a lemon.
Parsley to garnish
1 tablespoon butter.
½ an onion, finely chopped
1 stalk of celery, finely chopped.
1 tablespoon of plain flour
2 bay leaves.
A couple of sprigs of fresh thyme or ½ a teaspoon of dried thyme
½ a pint of milk. Add double cream if you are trying to increase your weight
¼ teaspoon English mustard
A good splash of Worcester sauce. 2 tablespoons of dry sherry. Salt and pepper
- Melt the butter in
the pan over a low heat. Add the onions and celery and allow to fry gently
until soft. Do not allow to brown as this will affect the colour of the
- Add the flour and
mix well. Cook for a couple of minutes.
- Slowly add the milk,
stirring the mixture so that you have a smooth, lump-free sauce.
- Add the thyme, bay
leaves, Worcester sauce, sherry, mustard, salt and pepper. Cover and allow
to simmer under a low heat for about 20 minutes. (Note – you may find that
the longer you leave the sauce to simmer the better it tastes). Stir
occasionally and do not allow to stick to the bottom of the pan. Sieve the
sauce mixture into another pan or bowl and keep warm.
- Once your thermidor
sauce is ready, steam or poach your fish or shellfish and arrange on a
- Spoon the sauce over
the fish or shellfish and place plate under a hot grill until the sauce
bubbles. Sprinkle with a little paprika if desired
- Garnish with a
spring of parsley and a wedge of lemon.
- Serve with freshly
cooked vegetables or salad and potatoes.
Smoked Mackerel and Couscous Salad
This dish is quick to prepare, very economical and can easily be
adapted to suit your tastes.
A red sweet pepper
4 spring onions (salad onions)
8 oz. smoked mackerel (or any tinned or cooked fish)
4 oz. couscous (or cooked rice)
6 fl. oz. boiling water
A handful of frozen peas
A knob of butter
Parsley to garnish
½ a lemon or bottled lemon juice
Salt and pepper
- Wash the pepper and cut in half. Place under a grill with a moderate heat
until the skin has browned and appears wrinkled. Place in a bowl of cold
water to cool and carefully peel off the skin. Remove and finely slice
lengthways. Place in a medium sized pan.
- Chop the spring onions quite finely and add to the pan. Also add the peas.
- Remove skin from the mackerel and use a knife and fork to break into bite
size pieces and add to the pan. (Do the same for tinned or cooked fish).
- Add the couscous to the pan and pour on boiling water. Add the butter, a
pinch of salt and briefly stir the mixture. Cover with lid and leave to
stand for 10 minutes (or until the water has been absorbed). The couscous
should now be soft.
- Either serve immediately or leave to cool and eat as a salad.
- Add salt and pepper to taste.
- Garnish with chopped parsley and add lemon juice if desired.
If using cooked rice instead of couscous, place in a bowl and add the pepper,
peas, spring onions and a little olive oil instead of butter. Miss out stage 4.
Grilled Chicken with Mediterranean
Vegetables & Pasta
You can vary this dish using any other meat you like, as long as it is lean
and is suitable for grilling, or fish. The vegetables and herbs can also be
varied to suit your taste and the season.
1 medium sized aubergine
4 spring (salad) onions
1 small Spanish onion
1 large sweet red pepper
1 clove of garlic
1 heaped teaspoon of mixed dried herbs
2 lean chicken breasts
4 oz dried pasta
2 tablespoons of olive oil
The juice of one lemon
Salt and black pepper
- Slice the aubergines quite thinly, place on a plate and sprinkle salt all
over. This is to remove some of the excess water in aubergines. Leave for
about an hour.
- In the meantime cut the red pepper in two and place under a medium grill
until the skin is crinkled and browning but not burnt. While the pepper
halves are still hot, plunge them into a bowl of cold water and peel
off the skin. (This step is optional and for speed you may like to keep the
skin on). Slice the pepper halves finely length ways and set aside.
- Slice the courgettes and onions, and grate or crush the garlic. Place the
courgettes, onions and red peppers in an oven-proof dish that is suitable to
place under a grill.
- Mix the dried herbs (if you have fresh herbs then use a couple of heaped
tablespoons) with the olive oil, lemon juice, garlic and black pepper.
- Rinse the aubergines very well (2 or 3 times) in plenty of water to remove
the excess salt and add to the other vegetables.
- Pour the olive oil mixture evenly over the vegetables and place the dish
under a medium-heat grill for approximately 15 minutes or until just done.
You don't want to over cook the vegetables.
- Once done, move the vegetable pan to the bottom of the oven. Place the
chicken breasts on the grill pan and season with a little salt and pepper,
and lightly brush with olive oil. Grill under a medium-heat grill according
to manufactures instructions, turning the breasts a couple of times. Do not
allow to burn but always make sure the chicken is cooked through thoroughly,
and not pink inside. If any part of your chicken in uncooked you may run the
risk of contracting salmonella poising.
- After you have put the chicken under the grill, start cooking the pasta
according to the manufacturers instructions. Once cooked, drain thoroughly
and gently mix in the vegetables. Serve with the chicken breast.
Chicken and Cashew Nuts in a Black Bean
& Ginger Sauce
This meal is a good source of soya and is very quick to make. Other meats and
tofu / quorn can be used as an alternative to chicken.
Ingredients (serves 2)
2 medium sized skinless chicken breasts (or skinned and boned chicken
4 spring onions
Half a teaspoon freshly grated ginger (optional)
1 sweet red (bell) pepper
1 tablespoon extra virgin olive oil
1 teaspoon sesame oil
A handful of unsalted cashew nuts
3 tablespoons black bean sauce
100g of sliced water chestnuts
100 mls tap water
- De-seed and finely slice the red pepper and chop the spring onions.
- Using a different board and knife, cut the chicken breast or thighs into
- Wash the rice thoroughly, add water and cook according to the
manufacturer's instructions. Do not add salt as black bean sauce tends to be
- Add the olive and sesame oils to a wok or large non-stick pan, and start
to fry the chicken on a medium/high heat. When the meat has sealed, add the
red pepper, water chestnuts, grated ginger and cashew nuts.
- Continue to fry for a couple of minutes and add the black bean sauce,
water and spring onions. Reduce the heat and cook for a further 5 minutes or
until the chicken is cooked through thoroughly and is no longer pink on the
inside. Do not add any salt.
- Serve the rice with the chicken
The HRT loaf makes two loaves. Ideally have a
slice a day with butter.
100g / 3- ½ oz – soya flour
100g / 3- ½ oz – whole-wheat flour
100g / 3- ½ oz – porridge oats
100g/ 3-½ oz - linseeds
50-g/ 2 oz – sunflower oil
50-g/ 2 oz – sesame seeds
50-g/ 2 oz – flaked almonds
2 pieces stem ginger fierily chopped
200g /7oz raisins
½ tsp nutmeg
½ tsp cinnamon
½ tsp ground ginger
1 pb /7fl oz soya milk
1 tbsp malt extract
Put the dry ingredients into a large bowl and mix
thoroughly. Than add the soya milk and malt extract. Mix well and leave to soak
for about 30 mins. If the mixture is too stiff, add some more soya milk. Spoon
the mixture into two lightly oiled loaves, this lined with greaseproof paper.
Bake in the oven at 190 C / 375 F / Gas Mark 5 for about 1 ¼ hrs, or while
cooked through (test with skews). Turn out and leave to cool. Keep in
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