Nutritional facts

Calories 447.1 (kcal)
Protein 14 (g)
Carbs 40.7 (g)
Fat 25.2 (g)

Ingredients

  • 225g caster sugar
  • 225g ground almonds

Also the almonds in this cake provide good, cholesterol-reducing monounsaturated fats and also contain significant amounts of the antioxidant vitamin E, plus magnesium and potassium. Yes, they are basically good for you. It is also an incredibly quick cake to make and good enough to serve up as a desert with a dollop of cream or some fruit.

Method

  1. Turn the oven on to 180°C and grease the cake tin – use a 23cm (9 inch) spring form cake tin or flan dish.
  2. Whisk the egg whites to soft peak stage with an electric whisk — they will become white and will form little ‘droopy’ peaks.
  3. Put the egg yolks, lemon zest and sugar into a separate bowl and whisk until pale and creamy.
  4. Stir in the almonds and the sherry.
  5. Fold in the egg whites, a little at a time, and then pour the mixture into the cake tin.
  6. Cook in the oven for about 30 to 35 minutes, until golden. If you poke a skewer into the middle of the cake, it should come out clean. Cool in the tin, on a wire rack.
  7. Decorate with icing sugar.

Nutritional facts

Calories 173.3 (kcal)
Protein 1.5 (g)
Carbs 39.8 (g)
Fat 1.1 (g)

Ingredients

    • 200ml apple juice
    • 150ml water

For the crunchy granola:

  • 200g unrefined porridge oats
  • 250g mixed nuts
  • 100g mixed dried fruit, chopped

Method

For the spiced Autumn fruits salad:

  1. Put all the ingredients except the apple into a saucepan and bring to a boil.
  2. Simmer for about 10 minutes, adding the apple after about 6 minutes, until the dried fruit becomes plump and the fresh fruit is tender, but not too soft.
  3. Spoon off the fruit into a bowl and boil the syrup at a high heat for 2 minutes. Pour the reduced syrup over the fruit and leave it to cool. You can serve it warm or cold. The compote keeps well (and the flavors improve) for up to a week in the fridge.
  4. Serve in a nice glass bowl, with a good spoonful of Greek yogurt and some crunchy granola sprinkled over the top.

For the crunchy granola:

  1. Heat the oven to 180°C.
  2. Mix together the oats and nuts (whatever you fancy — I like flaked almonds, sunflower and pumpkin seeds, walnuts and pistachios. Pecans and hazelnuts are good too …) with the spices and the honey, oil and water.
  3. Spread the mixture evenly onto a large baking sheet.
  4. Bake for 20 to 25 minutes until golden brown, turning the mixture around every 10 minutes or so for it to brown evenly.
  5. Leave to cool and crisp up and add the dried fruit if using (raisins, crystalised ginger, dried apricots, figs and or or dates (optional).
  6. Store in an airtight container.

Nutritional facts

Calories 177.8 (kcal)
Protein 3.8 (g)
Carbs 39.5 (g)
Fat 0.6 (g)

Ingredients

  • 150ml skimmed milk

Method

  1. Crush the ice cubes in the blender and then add the rest of the ingredients.
  2. Blend until smooth.
  3. If the smoothie is too thick, add a little more cold milk.

Nutritional facts

Calories 52.4 (kcal)
Protein 1 (g)
Carbs 11.3 (g)
Fat 0.4 (g)

Ingredients

  • 50g (1 small) cooked beetroot
  • 150ml apple juice
  • 100ml water

Method

  1. Chop the carrot and the beetroot into small cubes and put in a blender with the liquid and the ice cubes.
  2. Blend for a minute. Add the watercress and blend again until the mixture is really smooth.
  3. Add a pinch of salt and some black pepper. Strain the juice through a tea strainer or colander.

Nutritional facts

Calories 86.1 (kcal)
Protein 2.1 (g)
Carbs 20.5 (g)
Fat 0.5 (g)

Ingredients

Method

  1. De-seed the melon (gala, charentais, honeydew — works well with any type except watermelon) and scoop out the flesh.
  2. Put the melon, ginger and the ice cubes into a blender and whiz until smooth.
  3. Serve in a glass with a sprig of mint and a long piece of ginger as a stirrer.

Nutritional facts

Calories 207.5 (kcal)
Protein 5.5 (g)
Carbs 20.6 (g)
Fat 11.7 (g)

Ingredients

  • 20g softened butter

Method

  1. Heat the grill so that it is hot.
  2. Place the tomatoes stem up and cut them in half horizontally.
  3. In a bowl, mix together the butter, cayenne, Worcester sauce, vinegar, mustard and salt and pepper.
  4. Put the tomatoes on a baking sheet, cut side up, and pop a knob of butter mixture on each tomato half. Pour over any excess juice.
  5. Sprinkle the sugar over the tomatoes.
  6. Place under the grill for about 10 minutes until golden.
  7. Meanwhile make your toast.
  8. Place four tomato halves onto each slice of toast. Scrape any excess juices from the pan and pour over the tomatoes. Eat immediately.

Nutritional facts

Calories 209.9 (kcal)
Protein 14.3 (g)
Carbs 6.3 (g)
Fat 14.2 (g)

Ingredients

  • 300g fresh, young leaf spinach leaves

Method

  1. Preheat the oven to 180°C (356°F).
  2. Wash the spinach and put it into a saucepan with a knob of butter, a pinch of salt, some pepper and some grated nutmeg. Cover the pan and cook on a medium heat, stirring once or twice, until the spinach is wilted. Drain off any excess water.
  3. Put the spinach into two ramekins (small glazed serving bowls), make a well in the center and carefully break an egg into each one.
  4. Put a dollop of crème fraîche on top of the egg and then grate over some parmesan.
  5. Pop the two ramekins into the oven and cook for 10 to 15 minutes, until the egg white starts to turn white and looks like it is just cooked. It keeps cooking for some time after it has come out of the oven and if you cook it too much the egg will overcook and go rubbery.
  6. Grind some black pepper over the eggs and serve immediately with some hot wholemeal or granary toast.