BANANA COLADA

Here's a little something to help celebrate the Bank Holiday weekend! It's been a scorcher here in south-west England today and we've spent the day out in the garden - my husband even brought out the barbecue for what I think was only the second time this year. And when you're relaxing in the great outdoors what can be better to cool you down and chill you out than a cool, refreshing cocktail?

This recipe was inspired by a cocktail I enjoyed on my honeymoon in the Caribbean. It's basically just a Piña Colada blended with banana but it must have been good because I can still remember the taste now, 12 years later! Don't you just love food memories like that?

I think the original recipe used coconut cream so I've attempted to slim it down a little by using a combination of reduced-fat coconut milk and coconut water. The great thing about it is that the kids (or any non-drinkers) don't have to feel left out - simply leave out the rum you're left with a delicious non-alcoholic smoothie. I always add the rum last anyway so I can remove a portion for the kids first, if they want some (they're not big smoothie drinkers but they seem to always want a taste of any smoothies I make).

Banana Colada

Serves 2

1 large banana
160g frozen pineapple chunks
200ml reduced-fat coconut milk
200ml coconut water
50ml coconut-flavoured white rum (optional)
desiccated coconut, to decorate

Put the banana and pineapple in a blender with the coconut milk and coconut water and process until smooth. Add the rum, if using, and process briefly. Pour into glasses, sprinkle over the desiccated coconut and serve.


Tips

• I used frozen pineapple in this recipe because I like to use at least one frozen ingredient in a smoothie or cocktail to make it nice and cold. Frozen pineapple is also super convenient as it spares you from having to prepare a fresh pineapple, which can be messy and time-consuming. That said, I've only recently discovered frozen pineapple in the supermarket so if yours doesn't stock it, there's no reason why you couldn't use fresh, or even tinned, pineapple.
• If you're using frozen fruit, please be aware that not all blenders will be able to cope with rock solid ingredients. Ideally, you need to use a blender with a powerful motor that's capable of crushing ice - this has the advantage of giving the finished smoothie a velvety-smooth finish too. Alternatively, allow the frozen ingredients to partially defrost before blending them.

COUSCOUS SALAD WITH ROAST SUMMER VEGETABLES

Packed lunches are a bit of a necessity when you're out and about with kids - they want to eat when they want to eat (waiting for it to be cooked is not an option) and what they want to eat (whether it's on the menu or not). As a result, my family eats a LOT of picnics at this time of year. Not that I'm complaining - even the simplest of lunches tastes amazing eaten in the great outdoors, especially if you've been active enough to work up an appetite beforehand. While my kids are more than happy with a sandwich or wrap, I like to change things up and will often take along a salad for my lunch. This couscous salad is a current favourite - it tastes just as good cold as it does hot, it is full of flavour, and it is robust enough to withstand transportation.

As well as being a great picnic dish, it would make a fantastic accompaniment to grilled meat (especially lamb skewers) at a barbecue, and I'm looking forward to trying it with grilled halloumi the next time I make it. This quantity of couscous salad will serve four as a light lunch or six as a side dish.

Couscous Salad with Roast Summer Vegetables

Serves 4-6

Roast summer vegetables
1 red pepper
1 yellow pepper
2 small red onions
2 courgettes
8 garlic cloves (optional)
2 tbsp olive oil
1 tsp dried oregano

Couscous
250g couscous
1 tsp each ground cumin, ground coriander and paprika
4 spring onions, finely sliced
325ml hot vegetable stock
juice and grated rind of 1 lemon
300-g can chickpeas, drained and rinsed

ground black pepper

Preheat the oven to 200°C/400°F/Gas Mark 6.

First, prepare the vegetables. Deseed the peppers and cut the flesh into 2.5-cm chunks. Peel the onions, removing any roots but keeping the root ends intact. Slice each onion in half through the root, then cut each half into four wedges through the root so the layers don't separate. Trim the ends off the courgettes. If the courgettes are thick, cut them in half lengthways before cutting them into 1-cm-thick slices. Finally, break the garlic cloves, if using, from the bulb but do not remove the papery skins.

Put all the vegetables in a large food bag, pour in the oil and add the oregano and pepper to taste. Holding the top firmly, shake the bag until the vegetables are thoroughly coated in the oil and seasonings. Tip the contents of the bag into a large roasting tin. Transfer to the preheated oven and bake, stirring occasionally, for 30-35 minutes, or until the vegetables have softened and the edges are brown in places.

Meanwhile, prepare the couscous. Put the couscous into a large heatproof bowl and stir in the spices and spring onions. Pour in the hot stock, then cover and leave to stand for at least 5 minutes. Fluff up the grains with a fork, then stir in the lemon juice, lemon rind, chickpeas and pepper to taste.

Remove the roast vegetables from the oven and leave to cool down for a few minutes, then add to the couscous and gently stir through. Serve immediately or leave to cool down slightly and transfer to the fridge - this couscous salad is delicious eaten hot or cold.


Tips

• To eat the garlic, simply squeeze the soft pulp out of the papery skin. Roasting garlic like this mellows the flavour, making it almost sweet and not at all pungent.

SUPER GREEN SMOOTHIE

Smoothies are a super way to pack lots of nutrients into your diet. I tend to avoid taking in too many calories in drink form (unless we're talking wine) but I've been doing lots of running recently and have been enjoying the occasional smoothie as a post-workout snack.  I also find them to be a good breakfast option on mornings when I don't feel like eating anything too heavy or if I simply fancy a change from cereal.

Green smoothies have been around for some time but, to be honest, I've never really fancied trying them because they seem just too, well, healthy. Despite its vibrant green colour (no getting that past my kids!), I think this version is the perfect introduction to green smoothies as the sweetness of the banana and mango completely masks the taste of the kale, which can otherwise be quite bitter.

My girls aren't big smoothie (green or otherwise) drinkers but my 6-year-old was intrigued enough to try this - she even said "that's nice, Mummy", although she declined to have her own glass. I'm taking that as a partial success!

  

Super Green Smoothie

Serves 1

½ banana, peeled
60 g frozen mango
45 g frozen kale
225-250 ml coconut water

Put the banana, mango and kale in a blender with 225 ml of the coconut water and process until smooth. Check the consistency - it will be fairly thick, so stir in the remaining coconut milk if you prefer a runnier smoothie.

Tips

• I've used frozen mango and kale in this recipe but you can, of course, use fresh - it's just quite nice to include frozen ingredients in a smoothie because they'll make it nice and cold.
• Frozen fruit and vegetables are super-convenient - let's face it, preparing a mango can be a bit of a faff, and with frozen fruit that's all done for you. Using frozen also helps me to prevent wastage because my family is not keen on greens and I'd struggle to get through a whole big bag of kale on my own. With the frozen stuff, I just take out what I need and put the rest back in the freezer for another day.
• That said, if you're using frozen fruit or vegetables in a smoothie, please be aware that not all blenders will be able to cope with rock solid ingredients. The stick blender I've been using for my smoothies is definitely on its way out! Ideally, you need to use a blender with a powerful motor that is advertised as being capable of crushing ice - this has the advantage of giving the finished smoothie a velvety-smooth finish too. Alternatively, allow the frozen ingredients to partially defrost before blending them.

MIXED BEAN CHILLI

Here's a little something for meat-free Monday! Even though we're a family of omnivores, I think it's important to incorporate meat-free food into our weekly menu, so I usually try to make at least one vegetarian dinner a week, and our lunches are often meatless. Actually, come to think of it, this particular recipe would be suitable for a vegan diet too, if you omit the yogurt accompaniment or swap it for a dairy-free alternative.

Sadly (although predictably), this chilli turned out to be a bit on the spicy side for my kids (and a bit on the vegetarian side for my husband, a confirmed meat-eater) but it freezes well so a batch lasts me a while. I like to eat it for lunch as a filling for a baked potato or, if I'm feeling slightly less virtuous, I'll serve with tortilla chips and a good dollop of cooling natural yogurt.

The vegetables and beans in this tasty chilli all count towards your five-a-day (although apparently beans only count as one portion a day, no matter how many you eat) so I reckon you'd be well on your way to this target if you ate this for lunch or dinner.

Mixed Bean Chilli (vegetarian/vegan)

Serves 4

½ tbsp vegetable oil
1 onion, finely chopped
2 garlic cloves, finely chopped
1 fresh red chilli, deseeded and finely chopped
2 tsp each ground cumin and paprika
1 tsp mild chilli powder
1 each red, yellow and red pepper, deseeded and diced (360g total prepared weight)
400-g can chopped tomatoes
400-g can mixed beans in mild chilli sauce
400-g can red kidney beans in water, drained and rinsed
200-g can chickpeas, drained and rinsed
1 tbsp tomato purée
2 tbsp chopped fresh coriander

Heat the oil in a large saucepan over a low-medium heat and cook the onion for 8-10 minutes, or until softened. Add the garlic and red chilli and cook for a further minute.

Add the cumin, paprika and chilli powder and mix until the onion is coated in the spices. Increase the heat to medium-high, then stir in the peppers, tomatoes, beans, chickpeas and tomato purée.

Bring to the boil, then reduce the heat and simmer, stirring occasionally, for 30 minutes, until thick and reduced. Stir in the coriander just before serving.

CARROT CAKE OVERNIGHT OATS

I definitely find that eating a nutritious, filling breakfast sets the tone for my whole day's eating. However, with two little girls to get fed, dressed, kitted up and out the door by 8.30am, mornings in our house can be hectic and if I'm running short on time I often find myself skipping breakfast.

That's why I'm loving overnight oats right now. When I get up in the morning, all I have to do is grab the bowl from the fridge, take a spoon out the drawer and dig right in! Sure, they take a bit of pre-preparation but I can honestly say that I put can them together in five minutes flat (usually while I'm cooking our evening meal) and one batch will last me two breakfasts.

Overnight oats need never become boring because it's so easy to change up the ingredients for new and exciting flavour combinations. Carrot might seem like an odd ingredient to use but, trust me, it totally works!

Carrot cake is my absolute favourite cake so these carrot-cake-inspired overnight oats were always going to be a winner for me. They marry together all the delicious flavours of the a traditional carrot cake - the sweet carrot, warming spices, juicy sultanas and hint of zesty orange - and the walnuts add a welcome crunch against the soft oats.

Carrot cake for breakfast? Yes, please!

Carrot Cake Overnight Oats

Serves 2

80g rolled oats
½ tsp ground cinnamon
½ tsp ground mixed spice
40g sultanas
25g walnut pieces
1 carrot, peeled and finely grated (about 80g prepared weight)
finely grated rind of 1 orange
400ml semi-skimmed milk or unsweetened almond milk
1 tbsp maple syrup

Put the oats and spices in a large bowl and mix until the spices are evenly distributed. Add the sultanas, walnuts, grated carrot and orange rind and stir well.

Divide the mixture between two bowls (or jars/leak-proof containers if you intend to transport the overnight oats). Pour half the milk into each bowl - it should just cover the ingredients. Top each with 1/2 tablespoon of maple syrup and stir gently, then cover with clingfilm or a lid and chill in the fridge overnight.

In the morning, simply give the mixture a good stir and dig in.

Tips

• I prefer to use finely grated carrot in this recipe because it softens nicely overnight; coarsely grated carrot retains more of its crunch.
• I've used cow's milk but you can, of course, use non-dairy milk. I've tried this recipe using unsweetened almond milk and it was equally delicious.

SUPER-QUICK PEAR & CHOCOLATE PORRIDGE

It's suddenly got pretty cold and nippy in the mornings in my part of the world, so a nice, warming bowl of porridge has been a very welcome addition to the breakfast menu – and a good incentive to get out of  bed in the morning!

It's not the traditional way, of course, but I've always used my microwave to cook porridge. I used to buy individual sachets of microwave oats but then I discovered that you could get large bags of superfast oats that were essentially the same raw ingredient, only a lot cheaper. The only downside to cooking porridge in the microwave is that it has a tendency to boil over so you can't just bung it in and go off to do something else while it cooks – you need to watch it. It only takes 3 minutes though! I think the choice of  bowl helps too - if you use a deep bowl, rather than a shallow one, it is less likely to boil over.  

I've eaten porridge with various toppings over the years but it only occurred to me very recently to try pear and chocolate and now it's one of my favourites. The hazelnuts add a bit of crunch, which is a nice contrast to the creamy porridge.

Super-quick pear and chocolate porridge

Serves 1
40g superfast/quick-cook oats
285ml semi-skimmed milk (or other milk of your choice)
1 tbsp dark chocolate chunks
1 small pear, peeled and chopped
10 hazelnuts, chopped (optional)

Put the oats into a deep bowl and pour in the milk. Microwave on High for 2 minutes, stirring halfway (my microwave is 900W – if your microwave is a different wattage, adjust the timings accordingly).

Stir in the pear and cook for a further minute. It's important to watch the porridge closely as it cooks as it can easily boil over – if it looks like it's going to, remove from the microwave and give it a stir,  then continue to cook in 15 second bursts. Leave to stand for 1 minute to allow the porridge to thicken.

Stir in the chocolate chunks and hazelnuts, if using. Tuck in!

APPLE, CINNAMON & RAISIN OVERNIGHT OATS

The apple tree in our garden has produced a good crop this year. Unfortunately, the apples are a little sour for my liking (and the kids say they're 'yuck') so I'm having to come up with different ways to use them up and disguise the taste without resorting to heaping on the sugar.

Happily, this dilemma reminded me of a recipe I used to make a few years ago. Overnight oats are all the rage at the moment but when I first made this it was known as Bircher muesli. Back then, I made it to take to work with me and had a cute insulated canister to carry it in (any excuse to buy a new item of kitchen kit!) but you really don't need this - any leakproof container will do, or just a bowl if you're eating at home.

I've been meaning to revisit overnight oats for a while, so my glut of apples provides me with the perfect opportunity. The raisins provide a pop of sweetness and the cinnamon pairs so well with the apples (think apple pie and mulled apple juice...mmmmm!).

If you're using rolled oats, it's best to leave them to soak overnight but if you use quick oats, which are more finely milled, they would be fine to eat after soaking for an hour or so. I prepare mine the night before because I find that easiest and I like the oats nice and soft. You can add the apple (along with maybe a sprinkling of nuts or seeds, or a dollop of yogurt) on the morning of eating if you prefer, but I don't think that's necessary because the apple doesn't go brown and yucky overnight as you might expect.

Apple, cinnamon & raisin overnight oats

Serves 2

1 apple

70g oats

40g raisins

1 tsp ground cinnamon

400ml milk of choice

Grate the apple (including the skin) into a large bowl. Add the oats, raisins and cinnamon and stir gently to combine.

Divide the mixture between two small bowls or 300ml capacity jars, then pour over the milk to cover. Transfer to the fridge overnight.

BASIC TOMATO SAUCE

For my first ever post (drum roll please!) I'd like to share my all-time most useful recipe - tomato pasta sauce. I just HATE to be without a batch of this in my freezer. I use it as a base to make all kinds of pasta dishes with just the addition of a few extra ingredients.

The sauce itself is pretty versatile too – you can omit the carrot and celery for a richer, more tomatoey (is that even a word?) sauce or add extra veg (such as fennel, courgettes and peppers) to make it taste even more virtuous. It also helps me sneak in vegetables that my kids wouldn’t even look at in their fresh state.

My kids (and husband) prefer a smooth sauce so I’ll whizz it up in the pan using a stick blender just before serving, but you can leave yours chunky if you prefer.

Today I’m just sharing the basic recipe, but I will definitely return to this to fill you in on other ways to use and adapt this true mother of a sauce.

I’ve given quantities below for a single batch but I ALWAYS make three or four times this amount in one go – after all, the beauty of this sauce is that it can be frozen. I tend to freeze the finished sauce in portions of 375g, which I find is plenty to add to 300g (dry weight) pasta to feed a family of four. If there are any smaller amounts of (not previously frozen) sauce leftover, I put them in small pots and freeze for the odd day when the kids are eating dinner on their own.

I use a supermarket basics range for the tomatoes; there’s probably a bit more juice in the can than you get with premium brands but, other than that, I honestly can’t tell the difference.

Basic tomato sauce

Makes approximately 425g

1 small onion

1 carrot

1 celery stick
1 garlic clove
1 tsp olive oil
400g canned chopped tomatoes
1 tsp dried oregano
1 bay leaf
½ tsp sugar

First, prepare the vegetables. Peel the onion and carrot and chop into fairly small dice. Trim the celery and run a vegetable peeler along its length to remove the strings, then chop into the same size dice as the onion and carrot. Peel and chop the garlic.

Heat the oil in a saucepan, then add the onion and cook for about 10 minutes, until softened. Add the carrot, celery and garlic and continue to cook for a further 10-15 minutes, until really soft. It’s important not to rush this stage; if the vegetables start sticking to the bottom of the pan, reduce the heat and partially cover with a lid so that the vegetables begin to sweat.

Add the tomatoes, oregano, bay leaf and sugar, increase the heat and bring to the boil. Reduce the heat and simmer for 30 minutes (or longer if you have time), until the sauce is thick and reduced. Remove and discard the bay leaf. If desired, blend in the pan using a stick blender until smooth.

* Freeze any leftover sauce in freezerproof containers. To defrost, either remove from the freezer and leave out on the side until fully defrosted or, if you forget to do this, pop the container minus lid into the microwave and heat on LOW for short bursts, stirring in between, until defrosted.