STAYING THE COURSE.
Written by registered dietician Juliette Kellow and consultant Dr Sarah Brewer MD, they say: "With new ideas and practical information, it couldn't be tastier or simpler to eat your way to a healthier, longer life."
| Eat Better, Live Longer by Juliette Kellow BSC, RD and Dr Sarah Brewer MD is out now, published by DK, PS16.99.
plant-based cooked breakfast INGREDIENTS (Serves 2) 3 tbsp olive oil, extra for drizzling 1 small red onion, finely chopped 1 garlic clove, sliced 1/2 tsp smoked paprika 1/4 tsp cayenne pepper, plus a pinch for the tomatoes 400g (14oz) can haricot beans, rinsed and drained 250g (9oz) tomato passata freshly ground black pepper 150g (51/2oz) chestnut mushrooms 1 baby aubergine cubed 1 tsp dried mixed herbs 3 ripe medium tomatoes, halved 1 large sweet potato, scrubbed not peeled 1 tbsp cider vinegar 2 eggs 15g (1/2oz) sunflower seeds parsley, to serve 1. Preheat the oven to 200degC (400degF/Gas 6). Fry the onion until soft. Add the garlic and fry for another minute. Add spices, beans, and passata, stirring well. Season with black pepper, bring to a simmer, cover, and let it cook, stirring occasionally. 2. Put mushrooms on a baking tray and drizzle with a little oil. Put the aubergine cubes at the other end and season with the dried herbs and black pepper. Drizzle on a little more oil. Roast for 10 minutes, before adding the tomatoes. Season the tops with a pinch of cayenne. Return to the oven for another 5-10 minutes until aubergine is cooked. 3. Put a pan of water on to boil and grate the sweet potatoes. Heat two tablespoons of oil in a frying pan over a medium-high heat, then press the grated potato into 7.5cm (3in) cooking rings to shape the hash browns. Fry for three minutes on one side and two minutes on the other. 4. Add the vinegar to the boiling water and break one egg into a small bowl. Reduce the heat to a simmer and carefully drop the egg into the simmering water; repeat for the second egg. Poach for three to four minutes; lift the eggs out with a slotted spoon.
5. Serve the poached egg, with the beans, roasted vegetables, a sprinkle of the seeds and parsley.
prawn, pomegranate, and quinoa bowl INGREDIENTS (Serves 2) 150g (51/2oz) quinoa 150g (51/2oz) peeled raw prawns, de-veined 1 tbsp rapeseed oil 1 red chilli, finely chopped 4 spring onions, finely sliced zest and juice of 1 lime 100g (31/2oz) pomegranate seeds (or seeds of 1 large pomegranate) handful of coriander, roughly chopped 1 avocado, sliced Lime wedges, to serve 1. Put the quinoa in a small pan with 300ml (10fl oz) water. Place on a medium heat and bring to the boil. Stir and leave to simmer for 10 minutes.
2. Heat the oil in a frying pan over a medium-high heat. When hot, add the prawns and cook them for two to three minutes until dark pink all over. Stir in the chilli and half of the spring onions; then remove pan from the heat.
3. When the quinoa is cooked, remove the pan from the heat. Add lime juice, mixing gently and fluffing the grains with a fork. Transfer the quinoa to a large bowl and allow it to cool a little, before adding the rest of the spring onions, lime zest, pomegranate seeds, and half of the coriander. Stir to mix.
4. Divide the fruity quinoa between two bowls. Top with sliced avocado, chilli prawns, and any cooking juices from the pan, too. Garnish with the remaining coriander and serve with lime wedges. If you're taking it for a packed lunch, drizzle lime juice on top.
wild mushroom pie A HEART-WARMING and health-giving pie that, thanks to the mushrooms, supports immunity and counters the inflammation that promotes ageing.
INGREDIENTS (Serves 2) 20g (3/4oz) dried porcini mushrooms 2 tbsp olive oil, plus 1 tbsp extra 2 echalion or banana shallots, cut in wedges 2 garlic cloves, sliced 300g (10oz) mixed mushrooms (such as forestiere, shiitake, or oyster) 400g (14oz) can green lentils, rinsed and drained 2 tbsp, chopped tarragon leaves 1 tsp ground Szechuan peppercorns 100g (31/2oz) low-fat Greek yoghurt 1 medium potato (190g/63/4oz), scrubbed 50g (2oz) rocket leaves, to serve 1. Soak the porcini mushrooms in 150ml (7fl oz) of hot water for 15-20 minutes until softened. Preheat the oven to 200degC (400degF/ Gas 6).
2. Meanwhile, heat two tablespoons of oil in a frying pan over a medium heat. Cook the shallots for four to five minutes till soft then add the garlic and cook for a minute. 3. When the porcini mushrooms have rehydrated, remove them from their liquid, setting aside the soaking water. Thickly slice the porcini and the other mushrooms and add them to the pan. Lower the heat and cook gently for five minutes, stirring occasionally.
4. Strain the porcini's soaking water, and pour it into the pan along with the lentils, tarragon, and Szechuan pepper. Stir and cook for two to three minutes, then remove the pan from the heat and stir in the Greek yoghurt. Transfer the mushroom mixture to an ovenproof dish (20cm/8in).
5. Slice the potato very thinly (about 3mm/1/8in) and arrange the slices over the mushrooms, overlapping the edges of potato and filling the gaps, so that the pie doesn't dry out in the oven.
6. Use a pastry brush to coat the potato topping with the remaining oil. Then put the dish in the oven for 20-25 minutes until the potato is cooked and starting to crisp. Serve with rocket.