FAMILY

family rush-hour meals

Get set for the new school year with these quick and easy veg-packed recipes – you'll have dinner on the table in no time

recipes SHIVI RAMOUTAR photographs MIKE ENGLISH

Cookery writer Shivi Ramoutar has written two cookbooks, Caribbean Modern and The Ice Kitchen. A former MasterChef semi-finalist, Shivi is also a regular guest on Saturday Kitchen. @shiviramoutar

Chorizo veg fritters

SERVES 4 PREP 20 mins COOK 15 mins EASY ❄

340g can sweetcorn, drained 1 small courgette, coarsely grated 4 spring onions, finely chopped ½ ring cured chorizo (110g), cut into small chunks 4 tbsp plain flour 1 tbsp chopped coriander leaves 1 tsp paprika 2 eggs, beaten 3-6 tbsp milk vegetable oil, for frying For the quick salsa 4 medium tomatoes, finely chopped 1 spring onion, finely chopped ½ garlic clove, grated ½ lime, juiced 1 tbsp coriander leaves, chopped 1 tbsp oil

1 Put all the ingredients for the fritters, except the oil, in a large bowl. Season and mix well. 2 For the quick tomato salsa, mix together all of the ingredients in a medium bowl with a pinch of salt. 3 Heat 1 tbsp oil in a large frying pan over a medium heat. Scoop 1-2 tablespoons of batter at a time into the pan to form a fritter, and cook for about 5 mins, turning halfway, until golden and cooked through. Set aside on a plate lined with kitchen paper. You’ll need to do this in batches and add extra oil if the pan gets dry. You should end up with 10-12 fritters. Serve immediately, topped with the salsa. Freeze on a tray, then transfer to a freezer bag for up to two months. Defrost at room temperature, then reheat in a low oven.

GOOD TO KNOW vit c • 2 of 5-a-day PER SERVING 400 kcals • fat 24g • saturates 5g • carbs 29g • sugars 9g • fibre 5g • protein 15g • salt 1g

Sausage & mushroom ragu

SERVES 4 PREP 10 mins COOK 25 mins EASY ❄

2 tbsp olive oil 1 carrot, grated 3 spring onions, finely chopped 2 garlic cloves, grated large handful of mushrooms, finely chopped or grated 1 tsp dried oregano 1 tsp fennel seeds 6 sausages, squeezed out of their skins 400g can chopped tomatoes 1 tbsp tomato ketchup mash, pasta or couscous, to serve

1 Heat the oil in a saucepan over a medium heat and tip in the carrot, spring onions, garlic, mushrooms, oregano and fennel, along with a pinch of salt. Cook for about 5 mins. 2 Add the sausagemeat and cook until browned all over, then add the chopped tomatoes and ketchup, along with a pinch of salt and 100ml water. Reduce the heat to low, cover and cook until the sauce is thick, about 20 mins, stirring now and again. Season to taste, then serve with buttery mashed potato, pasta or couscous.

GOOD TO KNOW 2 of 5-a-day PER SERVING 303 kcals • fat 22g • saturates 7g • carbs 13g • sugars 7g • fibre 3g • protein 11g • salt 1.2g

Salmon flash-fried rice

SERVES 4 PREP 2 mins COOK 8 mins EASY

2 tbsp toasted sesame oil 2 spring onions, chopped 2 large handfuls (or 200g) of mixed frozen or canned veg (peas, diced peppers, sweetcorn, diced carrot and chopped spinach) 400g basmati rice, cooked 1 tsp soy sauce, plus extra to serve (optional) 1 tsp maple syrup 2 eggs, beaten 4 pre-cooked salmon fillets, flaked chilli oil, to serve (optional)

1 Heat the oil over a high heat, then fry the spring onion for a minute or so, stirring all the time. Tip in the mixed veg and stir for another 2-3 mins until it’s all defrosted. 2 Add the rice, soy sauce and maple syrup, still stirring, then add the beaten eggs, stirring for another 2-3 mins until it resembles egg fried rice. Gently stir through the flaked salmon, being careful not to break it up too much. Season and drizzle in more soy, if you like. Grown-ups can add chilli oil for an added kick.

GOOD TO KNOW omega-3 PER SERVING 494 kcals • fat 27g • saturates 5g • carbs 30g • sugars 3g • fibre 1g • protein 32g • salt 0.4g

Lemon & greens pesto pasta

SERVES 4 PREP 5 mins COOK 10 mins EASY V ❄ (pesto only)

350g pasta (we used linguine) ½ small head of broccoli, cut into florets large handful of basil 1 large handful of spinach, wilted in boiling water, cooled and excess water squeezed out 4 tbsp pine nuts 1 garlic clove, grated ½ lemon, zested and juiced 6 tbsp extra virgin olive oil large handful of frozen peas, set aside in boiled water until heated through 3 tbsp grated parmesan or vegetarian hard cheese 3 tbsp soft cheese

1 Cook the pasta following pack instructions. Meanwhile, cook the broccoli for 4 mins in boiling salted water. Drain, then put in a food processor along with the basil, spinach and pine nuts. Pulse until combined. 2 Stir in the garlic, lemon zest and juice, olive oil, peas, parmesan and soft cheese, and season to taste. 3 Drain the pasta, reserving a little of the cooking water. Return the pasta to the pan and add the pesto along with a splash of water to loosen. Toss together, check the seasoning and serve.

GOOD TO KNOW calcium • fibre • vit c • 1 of 5-a-day PER SERVING 647 kcals • fat 35g • saturates 8g • carbs 60g • sugars 4g • fibre 8g • protein 20g • salt 0.3g

Pineapple chicken & veg wraps

SERVES 4 PREP 10 mins COOK 25 mins EASY

1 tbsp vegetable or olive oil 1 large onion, halved and sliced 2 red or yellow peppers, sliced 1 large garlic clove, grated 1 tbsp cumin 1 tbsp dried oregano 1 tbsp smoked or sweet paprika 400-500g chicken mini fillets, or skinless chicken breast, cut into thin strips 400g can chopped tomatoes 1 small can pineapple rings or chunks, about 200g, cut into small pieces 8 soft tortilla wraps mayonnaise, to serve

1 Heat the oil in a large frying pan over a medium heat. Cook the onion and peppers for 10 mins, stirring regularly until softened. Add the garlic, cumin, oregano and paprika, and cook for 1 min. 2 Add the chicken strips, tomatoes and pineapple, turn up the heat and bring to the boil, then reduce the heat to low and simmer for about 15 mins, with the lid on for the first 5 mins, until the chicken is cooked through. Season to taste. 3 Spread the tortilla wraps with a little mayonnaise, pile in the chicken and veg, fold up and enjoy.

GOOD TO KNOW fibre • vit c • 3 of 5-a-day PER SERVING 530 kcals • fat 13g • saturates 2g • carbs 59g • sugars 18g • fibre 9g • protein 40g • salt 1.4g

TRICK or TREAT?

Marks & Spencer’s eye-popping Halloween range will spook and delight little ghouls when they come out to play

Host a spooktacular evening this Halloween with the help of Marks & Spencer. From eery eyeball pizza to creepy mixes, the leading British retailer has launched over 14 new Halloween goodies, so you can prep for the most chilling night of the year with spine-tinglingly scrumptious treats.

Everyone’s favourite comfort food has also undergone a monstrous makeover this season. Daring diners can look forward to One-Eyed Monsteralla Pizza, with an improved recipe that features a stone-baked base topped with gory garnishes of gherkins, creepy cheese and juicy red pepper veins. For families looking to carve creepy creations for Halloween, explore the range of pumpkins in various shapes and sizes, from miniature Munchkin Pumpkins to mysterious Monster Pumpkins.

Don’t forget to keep heaps of party treats ready for trick-or-treaters. The latest assortment of chocolates and sweets showcases spooky fruit flavoured gummies such as Count Colin the Caterpillar, Oozing skulls, Fizzy Whizzy Wings, Creepy Milk Chocolate Choco-pops, Creepy Peeper chocolate eyeballs and the ultimate handy Halloween party food: freshly manicured Chocolate Severed Fingers.

Also creeping onto the scene are Marks & Spencer’s horrifyingly delectable drinks. Who knew Dracula’s Blood was so appealing? The eery, flavour-packed crimson brew is made with no added sugar apple, strawberry and raspberry high juice, making it a refreshing thirst quencher for all ages. Frightful fizz is also one to try, with juice squeezed from angry oranges and petrifying pumpkins - the orange and pumpkin presses are sure to satisfy everyone’s devilish delights.