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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

Crayfish Stock

It is important that your pot has a well- fitting lid, otherwise the stock will boil away.

500 ml dry white wine

500 ml water olive oil

2 kg crayfish bodies and shells (4-5 crayfish), roughly chopped and dried

60 ml brandy

Warm the wine and water in a medium saucepan. Heat a little olive oil in a deep saucepan and stir-fry the crayfish shells until they turn deep red and are piping hot. Warm the brandy, pour over and flame.

When the flames subside pour in the wine and water, cover and simmer gently for about 45 minutes. Check from time to time that the liquid doesn't boil away; add extra if necessary.

Drain and discard the shells. You should have about 500 ml stock. If there's more, pour into a clean pot and boil uncovered until reduced to the correct amount. If you have less, add water.

Makes about 500 ml

The Montagu's Bouillabaisse Stock

500 g clean fish heads, trimmings and bones 100 ml olive oil

4 cloves garlic, peeled '12 onion, chopped

1 leek, roughly sliced 1/2 carrot, roughly chopped 1 rib celery, roughly sliced 50 ml white wine

30 ml Pernod

50 ml Vermouth

4 litres water

70 g can tomato paste pinch saffron threads

2 ml star anise

2 ml coriander seeds

2 ml white peppercorns

5 ml chopped fresh coriander 5 ml chopped fresh dill

5 ml chopped fresh parsley

Set the oven at 220 'C. Heat half the olive oil in a roaster, add the fish trimmings and bones and roast until slightly browned.

Heat the remaining olive oil in a large saucepan and lightly brown in the chopped vegetables. Add the tomato paste, then the fish trimmings and vegetables. Deglaze with the wine, Pernod and Vermouth, then add the water.

Bring to the boil slowly, skim off the scum that floats to the top, add the herbs and spices, cover and simmer for 1¹/2 hours.

Strain the stock through a fine sieve, then through a muslin cloth into a clean saucepan. Boil uncovered until reduced by half. Cool.

Makes about 2 litres

The Montagu's Bouillabaisse Sauce

250 ml Montagu's Bouillabaisse Stock (previous recipe)

100 g soft butter, cut into cubes

Pour the bouillabaisse stock into a medium saucepan and boil uncovered until reduced by half. Whisk in the diced butter. Serves 6

Vegetable Stock

1 onion, roughly chopped

1 carrot, roughly chopped

2 leeks, roughly sliced

2 ribs celery, roughly chopped

2 red, yellow or green peppers, seeded and roughly sliced

4 ripe tomatoes, quartered

6 cloves garlic, peeled

100 g button mushrooms, roughly chopped 2 courgettes, roughly chopped

bunch fresh herbs (basil, thyme, sage, coriander, parsley, marjoram)

2 ml star anise

5 ml white peppercorns

4 bay leaves

4 litres water

Place all the ingredients in a deep saucepan. Bring to the boil, move the lid aside to partially cover and simmer for about 2 hours.

Strain through a fine sieve, then through a muslin cloth. Cool. Makes about 4 litres