Ingredients

• 2 seeded wraps
• A little olive oil, for brushing
• 1 roasted red pepper, from a jar
• 2 tomatoes
• 2 tbsp tomato purée
• 1 tbsp chopped dill
• 2 tbsp chopped parsley
• 2 eggs
• 65g pack rocket
• ½ red onion, very thinly sliced

Method

1. Heat oven to 200C/180C fan/gas 6. Lay the tortillas on two baking sheets, brush sparingly with the oil then bake for 3 mins. Meanwhile chop the pepper and tomatoes and mix with the tomato purée, seasoning and herbs. Turn the tortillas over and spread with the tomato mixture, leaving the centre free from any large pieces of pepper or tomato.
2. Break an egg into the centre then return to the oven for 10 mins or until the egg is just set and the tortilla is crispy around the edges. Serve scattered with the rocket and onion.

Ingredients

• About 100g vegetarian, light feta, thickly sliced
• A little flour, for dusting
• 65g pack rocket

For the salsa & beans:

• 250g cooked beetroot, diced
• ½ red onion, finely chopped
• Grated zest and juice ½ lime
• 2 tbsp chopped dill, plus extra for sprinkling
• 1 tsp olive oil, plus a little extra for cooking
• 1 garlic clove, finely chopped
• 400g can cannellini beans

Method

1. Mix the beetroot and the onion in a bowl with the lime zest, a good squeeze of juice, seasoning and dill.
2. Heat the tsp oil in a non-stick pan and gently cook the garlic until softened then tip in the beans, and some of the juice from the can with seasoning. Mash the beans, keeping them quite chunky, then keep warm.
3. Toss the slices of feta in a little flour. Heat a non-stick frying pan, wipe with a little oil then cook the feta for a few minutes on each side until golden and warmed through, flipping over to make sure they're cooked evenly. Spoon the bean mash onto plates, top with the feta and half the salsa then scatter with extra dill. Serve with the rocket on the side and the rest of the salsa in a bowl.

Ingredients

• 100g wholewheat spaghetti
• 2 large ripe tomatoes, finely chopped
• 1 red onion, very finely chopped
• 15g pitted black Kalamata olive, quartered
• ½ tsp finely chopped red chilli
• Zest and juice ½ lemon, to taste
• 4 tbsp shredded basil or 1 tsp chopped fresh oregano
• 2 x 120g cans sardines in olive oil, drained, oil reserved (optional)

Method

1. Boil the spaghetti following pack instructions. Meanwhile, mix the tomatoes with the onion, olives, chilli, lemon zest and basil or oregano. Heat the sardines either in the microwave or in a pan.
2. Drain the pasta, return to the pan and toss well with the tomato mixture. Add the sardines in chunky pieces. Season with lemon juice, pepper, and a little oil from the can, if you like.

Ingredients

• 400g can chickpeas, drained
• 1 tsp cumin seeds
• 1 medium onion, finely chopped
• 1 garlic clove, finely chopped
• 1cm piece ginger, peeled and finely chopped or grated
• 1 tsp garam masala
• ½ red chilli, deseeded and finely chopped
• 1 tsp ground coriander
• 1 tsp ground cumin
• 1 tsp turmeric
• 1 tsp paprika
• 400g can whole plum tomatoes
• Juice ½ lemon
• 220g bag baby spinach
• 1 tbsp rapeseed oil
• 75g quick-cook brown basmati rice

Method

1. Heat a large non-stick pan and dry-fry the cumin seeds for 1 min, stirring often, while they pop. Remove and set aside. Cook the rice following pack instructions.
2. Heat the oil using the same large pan, add the onion, garlic, ginger and chilli, and sauté over a medium heat for about 3 mins. Reduce the heat, add all the spices, stir well and cook for a further 2 mins.
3. Add the tomatoes, stirring, and use the side of a spoon to break them up into smaller bite-sized chunks.
4. Add the chickpeas and 200ml water. Bring to the boil, then simmer for 10 mins.
5. Stir in the lemon juice and spinach. Let the spinach wilt, then remove the pan from the heat.
6. Divide the rice between 2 bowls, and serve the curry. (The flavours intensify as it cools, so for a fuller flavour, make earlier in the day and reheat slowly prior to serving.)

Ingredients

• 1 tsp each of ground cumin and smoked paprika
• 1 tsp dried oregano
• 1 tbsp fresh thyme leaves or 1 tsp dried
• 8 skinless, boneless chicken thighs (900g)
• 1 red and 1 yellow pepper, deseeded and chopped
• 3 red onions, sliced into 1cm-thin wedges
• 2 celery sticks (125g), finely chopped
• 1 tbsp rapeseed oil, plus 1 tsp
• 2 sweet potatoes (375g peeled weight), cut into 16 wedges
• 150g Kefir or bio yogurt
• 2 tbsp snipped chives

Method

1. Heat the oven to 200C/180C fan/gas 6. Mix the cumin, paprika, oregano and thyme together in a bowl, with a good grinding of black pepper. Set aside 1 tbsp for the potatoes. Use the rest to rub all over the chicken thighs.
2. Tip the peppers, onions and celery into a large roasting tin and toss with 1 tbsp oil. Spread out the veg so it cooks evenly, then nestle in the chicken. Cover with foil and roast for 40 mins.
3. Meanwhile, coat the potato wedges in the 1 tsp oil and remaining spices, and arrange well-spaced apart on a non-stick baking tray. Put in the oven, on a higher shelf, when you have 35 mins left for the chicken. Stir the kefir and chives together to make a dip, adding up to 1 tbsp water to loosen, if needed. Set aside.
4. Remove the roasting tin and potatoes from the oven and turn up the heat to 220C/200C fan/gas 7. Remove the chicken to a warm plate and leave to rest for 5 mins. Return the veg to the oven, uncovered, for 5-10 mins to colour a little. Serve half the wedges on plates with half of the chive dip and half the veg and chicken. Cover and chill the remaining portions. Will keep chilled for up to three days. To reheat, gently warm the potatoes in a non-stick frying pan, taking care they don't burn. Heat the chicken until piping hot in a microwave or pan set over a medium heat. If freezing, leave to defrost fully before reheating in a pan over a medium heat until piping hot.