1 cup Beef Stock

1/2 cup Tomato Sauce

2T Worcestershire Sauce

1 clove Garlic

Pepper to taste

Method

Combine all ingredients in a saucepan and cook on medium heat for four to five minutes or until sauce thickens.

Serve over steak with salad and Garlic Pea Mash

4 Medium Potatoes (Peeled andChopped)

1 cup Frozen Peas

2T Skim Milk

1 clove Garlic

Method

Boil, steam or microwave potatoes until tender. Add peas and cook for a further 2 minutes. Drain.

Add milk, garlic, salt and pepper. Mash.

Serves 4

4 Spring Onions

20g Butter

6 Eggs

60ml Skim Milk

3 Tomatoes (Sliced)

100g Grated Cheese (Gruyere, Emmental)

1/2 cup Pitted Kalamata Olives

1 Handful of Rocket Leaves

50g Chorizo (Thinly Sliced)

Method

Melt butter in 26cm round non-stick saute pan that has a lid. Saute spring onions and chorizo until onions are soft and chorizo is golden. Beat eggs with milk until just combined and then pour over spring onions. Distribute all other ingredients except rocket evenly over base of pan finishing with the tomato. Cover and cook over medium heat for about 20 minutes or the fritatta has set. Transfer fritatta to serving plate and top with rocket.

Serves 4-6

600g Butternut Pumpkin (2cm cubes, roasted)

1 Leek, pale section only, halved lengthways, thinly sliced crossways

2 cloves garlic (Crushed)

2 rashers rindless short cut bacon (Diced)

100g Baby Spinach

4 Eggs

2 Egg Whites

60ml Skim Milk

80g Fresh Low-Fat Ricotta

1T Freshly Grated Parmesan

1/3 cup Fresh Basil Leaves

Method

Saute leek, bacon & garlic in 26cm round non-stick saute pan until leek is soft, add spinach and saute until just wilted. Add pumpkin ensuring all ingredients are dispursed evenly over base of pan, remove from heat.

Whisk together eggs, eggwhites and milk and pour over leek mixture. Sprinkle evenly with ricotta and parmesan. Cover pan and cook fritatta over medium heat for about 20minutes or until fritatta is set.

Serves 4-6

1 Cos Lettuce (Washed, Dried and Torn)

12 Slices Pancetta (Grilled until Crisp)

1 small Sour Dough Loaf (Cubed and fried until golden)

3 Hard Boiled Eggs (Quartered)

1 quantity Caesar Salad Dressing

Method

Combine all ingredients. Drizzle over dressing.

3/4 cup Cannellini Beans

2 Red Onions (Finely Chopped)

2 Carrots (Peeled & Grated)

2 Celery Stalks (Finely Sliced)

3 Large Tomatoes (Roughly Chopped)

1L Vegetable Stock

1 Bay Leaf

1 Rosemary Sprig

2 Courgettes or 1 Zucchini (Diced)

100g Green Beans (Trimmed & Cut into 2cm Lengths)

60g Small Pasta Shells

2T Tomato Paste

Method

Saute onion, carrot and celery for 5 minutes or until onion is soft.

Add the cannelini beans, tomato, stock, bay leaf and rosemary sprig and 2 cups of water. Bring to the boil, reduce heat and simmer for 40 minutes.

Add courgettes, green beans, pasta and tomato paste and cook for a further 30 minutes or until pasta is tender.

Notes

For a higher fat version, add sliced pancetta when sauteeing onion and serve with parmesan croutons.

450g Rolled Oats

120g Sunflower Seeds

120g White Sesame Seeds

175g Apple Puree

2t Ground Cinnamon

1t Ground Ginger

120g Brown Rice Syrup

4T Runny Honey

100g Brown Sugar

250g Whole Almonds

1t Sea Salt

2T Sunflower Oil

300g Mixed Dried Fruit

Method

Combine all ingredients except dried fruit. Spread mixture over two baking trays.

Bake in a 150 degree oven, turning and redistributing the granola every ten minutes until evenly golden brown (Approx. 30mins).

Allow to cool and then combine with dried fruit. Store in an airtight container.

2 Shallots (Peeled & Quartered)

2 Lemongrass Stalks (Bruised, Trimmed and Chopped)

3 Cloves Garlic (Peeled & Quartered)

2cm Fresh Ginger (Peeled & Chopped)

6 Long Green Chillies (Chopped)

1 Bunch Fresh Coriander inc. Roots (Washed & Chopped)

1/4 Cup Vegetable Oil

Method

Process all ingredients except oil until finely chopped. With motor running, add oil in steady stream until a smooth paste is formed.

150g Baby Spinach

1/2 cup Walnuts

3 cloves Garlic

1T Lemon Juice

1 cup Parmesan (Grated)

1T Sage

1/3 cup Extra Virgin Olive Oil

Method

Place all ingredients except oil in a food processor. With the motor running, gradually add oil and process until a smooth paste is formed.

Notes

Serve tossed through pasta or combine with ricotta and use as a filling for cannolini or on pizza.

Ingredients

3 Eggs

1 Clove Garlic

Salt

2 Anchovy Fillets (Chopped)

2t Dijon Mustard

1t Lemon Juice

1T Red-Wine Vinegar

1T Parmesan Cheese (Grated)

1/2 cup Extra Virgin Olive Oil

Ground Black Pepper

Method

Boil eggs for exactly 4 minutes, run under cold water for 1 minute. Break egg and scoop out contents into a bowl. Process until smooth and creamy.

Grind garlic and a pinch of salt into a smooth paste, then combine with anchovies, mustard, lemon juice, vinegar and parmesan. Add to eggs.

With the processor running, gradually add oil to egg mixture. Season with salt and pepper. Cover and refridgerate until required.