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Goat's cheese, pear and pecan salad

A brilliant combination of flavours that is very simple to fling together.

SERVES 1

1 slice firm goat's cheese (approximately 75-100g/23/4- ³ 1/2oz), sliced or crumbled into chunks

1 ripe pear, cored and thinly sliced

1 tbsp pecan halves (roughly chopped, if you prefer)

1 Little Gem lettuce, washed and drained, and torn into bite-sized pieces A couple of good handfuls of watercress, roughly chopped or torn

Scatter the cheese, pear slices and nuts over a bed of lettuce and watercress. The fat and flavour from the nuts and cheese mean that you shouldn't need extra dressing.

MAINTENANCE PHASE (PER PERSON)

increase to 4 rough oatcakes

Salade nicoise

You can make this celebrated French classic salad as quick or as complicated as you like. If you have time, do include the capers and spring onions, as they add so much to the overall flavour.

SERVES 1

¹/2 x 185g (6¹/2oz) can or jar of tuna, drained (140g (5oz) drained) ¹/2 Romaine lettuce or 2 Little Gem lettuces, washed well,dried and torn into bite-sized pieces

3 spring onions, sliced on the diagonal (optional)

3 pitted black olives, roughly chopped

1 tsp capers, well rinsed (optional)

1 egg, hard-boiled for 8 minutes, shelled and chopped into smallish chunks

2 anchovies in oil, drained on kitchen paper (optional) 6 cherry tomatoes, halved

¹/2 x 410g (14¹/2oz) can mixed pulses, drained and rinsed

¹/2 x 225g (8oz) can cooked French green beans, drained and rinsed well to remove any salty water

Freshly ground black pepper

FOR THE DRESSING

1 tbsp ready-made vinaigrette

1 Toss all the salad ingredients together.

2 Pour over the dressing and toss again, gently.

MAINTENANCE PHASE (PER PERSON)

serve with 3 small boiled baby new potatoes (in addition to the mixed pulses)

Smoked salmon with cottage cheese salad

The creamy, mild flavour of cottage cheese goes beautifully with the salty, sweet salmon. This dish is rich in essential fats from the oily salmon, and low in saturated fat, as cottage cheese is virtually fat-free.

SERVES 1

¹/2x 150g (51/2oz) bag fully prepared mixed salad leaves, organic where possible

2.5cm (1 in) chunk cucumber, finely sliced

125g (41/2oz) cottage cheese

¹/2 x 75g (2 ³/4oz) pack smoked salmon, torn into strips 1 tbsp lemon juice

Freshly ground black pepper

1 Place the leaves and cucumber on a plate. Put the cottage cheese and salmon on top.

2 Drizzle with lemon juice and season with plenty of black pepper.

MAINTENANCE PHASE (PER PERSON)

serve with 2 slices of pumpernickel-style rye bread or 5 rough oatcakes

Mackerel and chickpea salad

Strongly flavoured mackerel is an oily fish that is a rich source of omega-3 essential fats, which are required for skin, hormones and brain function. Its rich flavour works well with the salty olive tapenade and the mild chickpeas.

SERVES 1

¹/2 x 225g (8oz) jar or can mackerel fillets in oil, drained and placed on kitchen paper to absorb excess oil (160g (53/4oz) drained weight)

¹/2x 410g (14¹/2oz) can chickpeas

1 tbsp tapenade

¹/2 x 150g (51/2oz) bag fully prepared baby or young leaf spinach, organic where possible, finely sliced or shredded

1 celery stick, finely sliced (optional)

2.5cm (1 in) chunk cucumber, diced (optional)

Tip all the ingredients in a bowl and mix so that the fish flakes and everything else becomes coated in tapenade.

MAINTENANCE PHASE (PER PERSON)

add 50g (13/4oz) (dry weight) quinoa or a toasted mini wholemeal pitta bread

Chilli Prawn Pasta

32 large prawns, shelled and deveined olive oil

5 ml crushed garlic

2 ml Green Mamba (recipe below)

60 ml commercial tomato pesto

salt and milled black pepper

400 g taglierini

chopped fresh chives

grated Parmesan cheese

Green Mamba

20 large fresh green chillies, seeded and chopped

200 ml white wine vinegar

200 ml vegetable oil

Green Mamba: Purée the ingredients in a blender or food processor until smooth. Place in an airtight container and chill in the fridge until ready to use.

Heat olive oil in a large frying pan, add the garlic, prawns and green mamba and stir-fry for 2-3 minutes until the prawns are cooked. Add the tomato pesto and season with salt and pepper.

Cook the taglierini in a pot of boiling, salted water until done 'al dente'. Drain.

To Serve: Pile pasta into warm bowls and spoon chilli prawns on top. Sprinkle with chopped chives and serve with Parmesan cheese.

Serves 4

Prawn Bisque

800 g large prawns

butter, salt, milled black pepper

2 onions, finely chopped; skins on

5 ml crushed garlic 15 ml fish spice

45 ml tomato paste 1 litre cream

1 litre Fish Stock (page 209)

chopped fresh parsley for garnish

Deshell and devein the prawns. Cut into small pieces, cover and set aside. Reserve shells.

Heat butter in a large saucepan and fry the onion and garlic until translucent.

Add the prawn shells and fry until they turn red. Add the fish spice, tomato paste, cream and fish stock. Bring to the boil and simmer uncovered for 20 minutes until the soup thickens.

Strain into a clean saucepan, pressing on the solids to extract all the moisture. Add the chopped prawns and simmer for 3-4 minutes until cooked.

To Serve: Ladle bisque into warm bowls and garnish generously with parsley. Offer warm, crusty bread on the side. Serves 6

Seafood Crepes

Legends' Chive Crepes (page 209)

Legends' Mushroom Cream Sauce (page 213) Béchamel Sauce (page 212)

250 g filleted, skinless kingklip, cut into cubes 250 g whole peeled shrimps, well drained on kitchen paper (weigh after shelling)

60 ml dry white wine

60 ml freshly squeezed lemon juice

2 ml fish seasoning

5 ml chopped fresh oregano

salt and milled black pepper

grated Cheddar cheese

chopped fresh chives and lemon wedges for garnish

Make the crêpes, mushroom sauce and béchamel sauce.

Bring the wine, lemon juice, fish seasoning and oregano to the boil in a medium saucepan.

Add the kingklip and shrimps, cover and simmer for 1-2 minutes until cooked. Strain, discard the liquid and add the mushroom sauce to the seafood and heat through. Season with salt and pepper.

Spoon the seafood mixture into the crepes, roll up and place on hot plates.

Heat the béchamel sauce (if necessary thin with a little milk or cream) and pour over the crepes. Scatter grated cheese on top and brown under a hot grill. Garnish with chopped chives and lemon wedges.

Serves 2