Stewed apples and blackberry

STEWED APPLES AND BLACKBERRY Serves 4

2 large Bramley apples, cored, peeled and chopped 50g sugar 60ml water 1 x punnet of blackberries, washed

To serve: Custard

1 Add the apples to a large saucepan with the sugar and water. Place over a high heat and bring to the boil, then reduce the heat and simmer for five minutes. 2 Add the blackberries and simmer for ten minutes, until the fruit is soft and the sugar has dissolved. 3 Divide the fruit between four serving bowls and serve with custard.

Per Serving 149kcals, 0.7g fat (0g saturated), 37.5g carbs, 28.9g sugars, 1.7g protein, 8g fibre, 0.02g sodium

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USE ANY COMBINATION OF FRUITS, BUT TRY TO MIX AND MATCH A FIRM FRUIT WITH A SOFTER VARIETY. STURDY RHUBARB AND DELICATE STRAWBERRIES ARE A WINNING DUO, WHILE RIPE PEARS AND TANGY RASPBERRIES ARE PERFECT AS AN AUTUMNAL DESSERT.

24 A month of MEALS WEEK 3

ON THE

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY …for dessert SUNDAY …for dessert

Bacon and mustard frittata Chicken and broccoli salad Tuna linguine Pepper stew Crab cakes Vegetarian chilli with quinoa Toffee apple pudding Spicy ginger chicken stir-fry Rice pudding with rhubarb

MASTERING QUINOA:

INGREDIENT LIST

REFRIGERATE AND FREEZE Cheddar Red chillies Vegetable stock Breadcrumbs Ginger Milk Vanilla ice cream

1Rinse the quinoa before using it. Place it in a fine sieve and run it under cold water for a few seconds, then drain. 2 Toasting quinoa in a frying pan with a little bit of oil over low heat for a 6-8 minutes before cooking gives quinoa an even more intense, nutty flavor. 3 To cook quinoa, stir it into your liquid of choice, cover and simmer over low heat until done. The ratio is 500ml of water or other cooking liquid to 170g of quinoa. 4 You will know when the quinoa is done because it looks like it has popped open. 5 After it has cooked, use a fork to fluff and separate the grains.

CUPBOARD Eggs Wholegrain mustard Garlic cloves Soy sauce Black olives Linguine Tinned tuna Tinned tomatoes Tinned crab Olive oil Chilli powder Cumin Paprika Quinoa Red kidney beans Red chilli Soy sauce Rice Self-raising flour Golden caster sugar Baking powder Vanilla pod Caster sugar Dark brown sugar Vanilla extract

When you’re in the mood for a hearty, satisfying meal without the guilt, look no further than Saturday’s Vegetarian Chilli with Quinoa! Quinoa is prepared along the same lines as rice and adds a delicate, nutty flavour to dishes. If you’ve never cooked with it before, a few easy steps will guarantee tasty, fluffy quinoa in any dish:

FRESH PRODUCE Baby spinach Tomato Broccoli heads Cherry tomatoes Fresh dill Courgettes Onion Red onion Lemons Red peppers Fresh coriander Spring onions Butternut squash Broccoli florets Peas Rhubarb Bramley apples

MEAT AND FISH Bacon rashers Chicken breasts Chorizo