Ingredients

• 1kg bone-in chicken thighs and drumsticks (equal quantities of each saves any arguments)
• 500g baby potatoes, thickly sliced
• 2 peppers (1 red, 1 yellow), thickly sliced
• 200g cherry tomatoes
• Handful of coriander leaves, chopped
• Buttered corn on the cob, to serve

For the marinade:

• 1½ tsp smoked paprika
• 25g light brown soft sugar
• 1 lime, zested and juiced
• 1 tsp dried chilli flakes (use less if you prefer less heat)
• 2 garlic cloves, chopped
• 4 tbsp olive oil
• 1½ bunch of fresh oregano, leaves picked or 1 tbsp dried oregano
• 1 red chilli (optional), deseeded and chopped
• 1 tbsp red wine or port (optional)

Method

1. Pound all the marinade ingredients together with 1 tsp salt using a large pestle and mortar, or blitz in a mini chopper to create a loose paste. Slash each chicken piece a few times, then tip into a bowl and coat in the marinade. Cover and chill for at least 1 hr or up to 24 hrs.
2. Heat the oven to 220C/200C fan/gas 7. Tip the chicken along with the marinade and potatoes into a roasting tin. Toss together, then arrange the chicken on top of the potatoes, thighs skin-side up. Roast for 35-40 mins until the chicken has browned.
3. Remove the tin from the oven and mix the peppers in with the potatoes, baste the chicken in some of the juices in the tin and turn the drumsticks. Nestle the cherry tomatoes in among the chicken and roast for another 20-25 mins until the chicken is cooked through, the skin is crisp and the vegetables are nicely roasted. Scatter with the coriander and some flaky sea salt, if you like, and serve straight from the tin with the buttered corn on the side.

Ingredients

• 2 tbsp rapeseed oil
• 250g baby potatoes, sliced
• 1 large orange pepper, deseeded and cut into chunks
• 1 bay leaf
• 1 leek, trimmed and thinly sliced
• 2 large garlic cloves, thinly sliced
• 200g pack passata
• 200ml vegetable stock, made with 1 tsp vegetable bouillon powder
• 10g flat-leaf parsley, chopped
• 280g pack cod loin, cut into 6 large chunks
• 100g frozen wild red shrimp, defrosted and peeled
• 100g fine trimmed green beans, halved

Method

1. Heat the oil in a wide non-stick pan over a medium heat and fry the potatoes, pepper and bay leaf for 5 mins until they start to colour. Add the leek and garlic, cook for a few minutes more, then stir in the passata and stock. Bring to a simmer, cover and cook for 25 mins until the potatoes are tender.
2. Add the parsley, cod, shrimp and green beans, then put the lid back on and cook for about 7 mins more, or until the fish flakes easily when pressed with a fork. Will keep chilled overnight, but best eaten fresh.

Ingredients

• 1 tbsp olive oil
• 1 large onion, finely chopped
• 2 celery sticks, finely chopped
• 3 carrots, finely chopped
• 3 red peppers, sliced
• 2 garlic cloves, crushed
• 2 tbsp tomato purée
• 400g can cannellini beans, rinsed and drained
• 400g pinto beans, rinsed and drained
• 400g borlotti beans, rinsed and drained
• 2 x 400g cans chopped tomatoes
• 1 vegetable stock cube (check the label if you’re vegan)
• 2 bay leaves
• 1 tbsp brown sugar
• ½ tbsp red wine vinegar

Method

1. Heat the oil in a large pan or casserole on a medium heat. Fry the onion, celery and carrots for 10 mins until soft and golden, then add the peppers and fry for another 5 mins.
2. Stir in the garlic for a minute, then add the tomato purée, all the beans and chopped tomatoes, then swirl out the tomato cans with a splash of water and add to the pan with the stock cube, bay leaves, sugar and vinegar. Season and simmer, uncovered, for 25 mins until the sauce reduces to coat the beans and the peppers are soft. Leave to cool before storing in transportable containers. Will keep in the fridge for 3 - 4 days or freeze in portions and defrost in the fridge overnight.
3. Choose your toppings, remember to track extra calories and nutrients.

   Sweet & spicy ‐ Add diced dried apricots and 1tbsp harissa. Top with yoghurt swirled with more harissa, and toasted flake almonds.

   Tex-Mex ‐ Stir in ½ ‐ 1 tbsp chipotle paste, shredded keftover roast chicken if you have any, and top with diced avocado, grated cheddar and coriander.

   Smoky bbq beans ‐ Stir in 1 tbsp smoky BBQ sauce and crumble over shop-bought crispy bacon, a dollop of soured cream or yoghurt, and some chopped herbs.

   Added greens ‐ Stir in some spinach and top with a sliced boiled egg.

   Beans on toast ‐ Serve the beans on toast or bread, add a dash of Tobasco or chilli flakes, crumble over feta and drizzle with olive oil.

   Italian inspired ‐ top with toasted croutons, chopped rosemary, lemon zest and parmesan.

Ingredients

• 2 tbsp rapeseed oil
• 600g pack lean diced beef
• 320g large chestnut mushrooms, quartered
• 2 bay leaves
• 2 tbsp thyme leaves
• 4 small red onions (320g), quartered
• 4 garlic cloves, thinly sliced
• 320g medium carrots, cut into chunky lengths
• 600ml vegetable stock made with 1 tbsp vegetable bouillon powder
• 4 tbsp tomato purée
• Broccoli and/or peas, to serve

For the mash:

• 700g swede, peeled and cut into chunks
• 850g potatoes, peeled and cut into chunks

Method

1. Heat the oil in a large non-stick pan and fry the beef in about three batches until well browned. Set aside.
2. Add the mushrooms, bay and thyme to the pan, and cook for about 5 mins. Tip in the onions and garlic, and cook for a few minutes more until softened.
3. Return the beef to the pan and add the carrots, stock and tomato purée. Cover and simmer for 2 hrs until the meat is tender and the liquid has reduced to a thick gravy.
4. About 25 mins before the end of the cooking time, make the mash. Bring a large pan of water to the boil and add the swede. Boil for 5 mins, then add the potato and boil for 15-20 mins until tender. Drain and mash with plenty of black pepper.
5. You can eat half the stew and mash now, then chill the rest to reheat and eat another day. Will keep chilled for a few days. Reheat the stew in a pan until piping hot. The mash can be reheated in the microwave. Serve with broccoli or peas, if you like.

Ingredients

• 1 tbsp olive oil
• 6 pork sausages
• 1 tsp chilli flakes
• 1 tsp fennel seeds (optional)
• 500g fresh gnocchi
• 500ml chicken stock (fresh if you can get it)
• 100g chopped kale
• 40g parmesan, finely grated

Method

1. Heat the oil in a large high-sided frying pan over a medium heat. Squeeze the sausages straight from their skins into the pan, then use the back of a wooden spoon to break the meat up. Sprinkle in the chilli flakes and fennel seeds, if using, then fry until the sausagemeat is crisp around the edges. Remove from the pan with a slotted spoon.
2. Tip the gnocchi into the pan, fry for a minute or so, then pour in the chicken stock. Once bubbling, cover the pan with a lid and cook for 3 mins, then stir in the kale. Cook for 2 mins more or until the gnocchi is tender and the kale has wilted. Stir in the parmesan, then season with black pepper and scatter the crisp sausagemeat over the top.