Delicious High-Fibre Recipes

• sunflower oil spray
• 50g golden linseeds (see tip)
• 160g wholemeal flour
• 140g plain flour
• 1 1/2 teaspoons baking powder
• 1 teaspoon ground cinnamon
• 1/2 teaspoon bicarbonate of soda
• 1/4 teaspoon salt
• 2 large eggs
• 125ml maple syrup
• 270ml buttermilk
• 60ml rapeseed oil
• Zest of 1 large orange
• 1 tablespoon orange juice
• 1 teaspoon vanilla extract
• 225g fresh blueberries
• 1 tablespoon sugar

1. Preheat oven to 200C, fan 180C, gas 6. Spray each well of a 12 muffin non stick tin and a 6 muffin non stick tin (see tip) with sunflower oil spray.

3. Grind linseeds in a spice mill, such as a clean coffee grinder or a pestle and mortar. Place in a large bowl with both flours, baking powder, cinnamon, bicarbonate of soda and salt; whisk to blend.

4. Whisk eggs and maple syrup in a medium bowl until smooth. Add buttermilk, oil, orange zest, orange juice and vanilla extract; whisk until blended.

5. Make a well in the dry ingredients and stir in the wet ingredients just until combined then fold in the blueberries. Divide the batter between the muffin cases and sprinkle the tops with sugar.

6. Bake the muffins for 20-25 minutes until the tops are golden brown and spring back when touched. Allow to cool for 5 minutes in the tin before loosening the edges and turning out onto a wire rack to cool slightly.

Tip: Linseeds are also known as flax seeds and are available in large supermarkets, health food shops or on the internet.

Tip: If you have just one muffin tin you can cook the remaining 6 after you have cooked the first 12.

• 2 wholemeal pitta breads, cut or torn into bite-size pieces
• 2 cloves garlic, peeled
• 1/8 teaspoon salt
• 2 tablespoons fresh lemon juice
• 2 tablespoons ground toasted cumin seeds (see Tip)
• 3 tablespoons extra-virgin olive oil
• 360g drained canned pinto beans, well rinsed and slightly warmed (see Tip)
• 3 plum tomatoes, chopped
• 1/2 cucumber, peeled and chopped
• 2 romaine lettuce leaves, sliced or 1 large gem lettuce, sliced
• 130g crumbled feta cheese
• 3 tablespoons chopped fresh parsley
• 3 tablespoons chopped fresh mint

1. Preheat oven to 200C, 180C, gas 6.

2. Spread pitta pieces out on a large baking sheet. Bake until crisp and beginning to brown, 5 to 7 minutes and allow to cool.

3. Mash garlic and salt with the back of a knife or in a pestle and mortar to form a paste. Transfer to a bowl, add lemon juice and ground cumin and whisk to blend. Add oil in a slow, steady stream, whisking continually. Season with pepper.

4. Place beans, tomatoes and cucumber in a serving bowl. Add the toasted pitta, lettuce, feta, parsley, mint and the dressing; toss to mix. Season with more pepper and serve immediately.

Tip: Toast cumin seeds in a small frying pan over medium heat, stirring occasionally, until very fragrant, 2 to 3 minutes. Let cool. Grind into a powder in a coffee grinder, blender or pestle and mortar.

• 1 tablespoon rapeseed oil
• 1 large or 2 small fennel bulbs, cored and finely chopped, plus any fronds chopped for the garnish
• 1 small carrot, finely chopped
• 1 large shallot, finely chopped
• 240g pearl barley
• 2 teaspoons fennel seeds
• 2 cloves garlic, crushed
• 80ml dry white wine
• 1.2 litres hot low salt chicken stock
• 200g green beans, cut in half
• 55g grated Parmesan cheese
• 50g pitted kalamata olives, roughly chopped
• Zest of 2 lemons

1. Place the oil in large saucepan, and cook the fennel, carrot and shallot for 10 minutes to soften, over a medium heat, stirring occasionally.

2. Stir in the pearl barley, fennel seeds, garlic and wine and simmer until the wine has reduced by half.

3. Add in the stock, increase the heat and gently boil for 45-50 minutes, stirring occasionally until the barley is tender and the risotto is thick and creamy, add the beans to the risotto 5 minutes before the end of the cooking time.

4. Stir through the Parmesan cheese, olives, lemon zest and pepper If it seems dry, stir in enough boiling water to loosen the risotto.

5. Serve sprinkled with the chopped fennel fronds.

Makes 6 servings:

• 200g fresh raspberries
• 60ml extra virgin olive oil
• 60ml red wine vinegar
• 1 small clove garlic, roughly chopped
• 1/4 teaspoon salt
• 1/8 teaspoon freshly ground pepper
• 150g mixed salad leaves
• 1 ripe mango, chopped
• 1 small ripe avocado, chopped
• 1 small red onion, thinly sliced
• 40g toasted chopped hazelnuts or sliced almonds, optional

1. Puree a third of the raspberries with oil, vinegar, garlic, salt and pepper in a blender until combined.

2. Combine salad leaves, mango, avocado and onion in a large bowl. Pour the dressing on top and gently toss to coat. Divide the salad among 5 salad plates. Top each with the remaining raspberries and sprinkle with nuts, if using.

Makes 5 servings

• 124g x 4 skinless salmon fillets
• 2 teaspoons Cajun seasoning
• 1 small avocado
• 2 tablespoons half fat mayonnaise
• 4 wholemeal rolls, split and toasted
• 20g rocket leaves
• 2 plum tomatoes, thinly sliced
• 1 small red onion, thinly sliced

1. Preheat grill to high and oil a piece of foil and place on the grill rack.

2. Rub salmon on both sides with cajun seasoning, place on the foil and grill until cooked through, 3 to 4 minutes per side.

3. Mash avocado and mayonnaise in a small bowl.

4. To assemble sandwiches, spread some of the avocado mixture on each roll and top with salmon, rocket, tomato and onion.

Makes 4 servings.

• 2 teaspoons extra virgin olive oil
• 1 large onion, finely chopped
• 1 large carrot, finely chopped
• 1 stalk celery, finely chopped
• 450g whole wheat spaghetti
• 4 cloves garlic, crushed
• 1 tablespoon Italian seasoning
• 450g lean beef mince
• 2 x 400g canned chopped tomatoes
• 10g chopped flat leaf parsley
• 1/2 teaspoon salt
• 55g grated Parmesan cheese

1. Heat oil in a large frying pan over a medium heat. Add onion, carrot and celery and cook, stirring occasionally, until the vegetables are starting to brown, 5 to 8 minutes.

2. Meanwhile bring a large pan of water to a boil. Cook pasta until just tender, 8 to 10 minutes or according to pack instructions and drain.

3. Stir the garlic and Italian seasoning into the vegetables; cook until fragrant, about 30 seconds. Add beef and cook, stirring and breaking up with a spoon, until no longer pink, 3 to 5 minutes. Increase heat to high. Stir in tomatoes and cook until thickened, 4 to 6 minutes. Stir in parsley and salt.

4. Serve the sauce over the spaghetti, sprinkled with cheese.

Per serving: Makes: 8 servings, 1 cup pasta & generous 3/4 cup sauce each