These recipes are as suitable for single people as families. The recipes are designed to serve two so you can simply halve the quantities for one portion, or double them for four.
(1) Split Pea Soup
Serves two
4oz (125g) split peas
1 medium onion, peeled and sliced
2 teaspoons sunflower oil
1/2-pint (300ml) water or homemade chicken or vegetable stock
2 medium carrots, scrubbed and sliced
Freshly ground pepper
1 tablespoon soy sauce
Fresh parsley, chopped
Wash peas in a fine sieve under the cold tap. Leave overnight to swell in at least 3/4 pint (450ml) cold water. Next day, fry onion in oil for 3 to 4 minutes. Add water or stock, split peas (drained), carrots, pepper and soy sauce. Bring to the boil, cover and simmer for 1 to 1/4 hours. Stir from time to time, adding more water if necessary. Serve hot with parsley sprinkled on top.
(2) Napoli Soup
Serves two
1 small onion, peeled and sliced
2 teaspoons sunflower oil 1/2 clove garlic, crushed
2 tomatoes, quartered
1 oz (25g) mushrooms, chopped
2 teaspoons soy sauce
1/2-pint (300ml) water of homemade chicken or vegetable stock
2 teaspoons tomato puree
1oz (25g) whole wheat spaghetti, broken into short lengths
1/2 teaspoon dried marjoram or basil freshly ground black pepper 2 pinches sugar grated cheese
Fry onion in oil for 3 to 4 minutes. Add all ingredients except cheese. Bring to the boil, cover and simmer gently for 12 to 15 minutes, topping up with more water if required. Serve hot with grated cheese sprinkled on top. You can make this substantial soup in advance and store in the fridge. Reheat gently to eat.
(3) Liver with Orange
Serves two
8oz (225g) lamb’s liver
2 tablespoons whole wheat flour
1/2 teaspoon dried thyme or basil
1 1/2 tablespoons sunflower oil
1 orange, peeled and sliced
Grated orange peel
1 tablespoon soy sauce
2 tablespoons orange juice
Wash the liver, slice thinly, pat dry with kitchen paper and cut out and discard stringy pieces. Coat with flour seasoned with herbs. Heat oil in a frying pan and fry liver pieces gently for 5 minutes, turning over to cook evenly. Add orange slices, orange peel, soy sauce and orange juice. Heat through gently and serve.
(4) One-Pot Supper
Serves two
6oz (175g) braising steak, fresh and lean
2 medium onions, sliced
1 clove garlic, crushed (optional)
1 tablespoon sunflower oil whole wheat flour
7oz (200g) can tomatoes
2 medium carrots, scrubbed and sliced
1 medium turnip, peeled and diced
3 medium potatoes, scrubbed and thickly sliced
1 tablespoon soy sauce
Freshly ground black pepper
Cumin (optional)
4oz (125g) frozen peas, defrosted
Preheat oven to 425°F (220°C) gas 7. Trim all visible fat off meat and cut into bite-size pieces. Fry onion and garlic in oil for 3 minutes. Roll meat in whole wheat flour and add to onions and garlic. When meat has browned, add water to cover and all ingredients (except peas) and seasonings. Bring to the boil. Put in casserole and cook on center shelf of oven for about 1 hour. Add peas for last 15 minutes. Serve in deep plates.
For a thicker gravy, mix 1 tablespoon whole wheat flour with 3 tablespoons cold water and add to casserole at the same time as the peas.
(5) Fish Casserole
Serves two
1 tablespoon sunflower oil
2 medium leeks, sliced
1/2 green pepper, deseeded and sliced
14oz (400g) can tomatoes
Freshly ground black pepper
12oz (350g) cod or haddock fillet (or enough for 2)
1 tablespoon fresh lemon juice
2 heaped teaspoons fresh parsley, finely chopped
Preheat oven to 350°F (180°C) gas 4 and warm casserole dish. Heat oil in a saucepan and stir-fry leeks and green pepper until tender—6 to 7 minutes. Add tomatoes and bring to the boil. Season with pepper and put into warmed casserole. Cut fish into 2 portions and place on top. Spoon lemon juice over and sprinkle with chopped parsley. Bake, covered, for 15 minutes or longer if the fillets are thick. Serve right away.
(6) Cauliflower and Leeks in Cheese Sauce
Serves two
1/2 pint (300ml) skimmed milk
1oz (25g) whole wheat flour
1oz (25g) polyunsaturated margarine
½ teaspoon mustard
½ teaspoon dried tarragon
Freshly ground black pepper
3oz (75g) cheddar cheese grated
Lightly cooked hot cauliflower and leeks
1 oz (25g) flaked almonds (optional)
Preheat oven to 425°F (220°C) gas 7. Pour milk in jug and sprinkle on flour. Whisk to blend well. Melt margarine in a saucepan then pour in milk and blend. Keep stirring to make a smooth sauce. Simmer for 2 to 3 minutes and then add mustard, tarragon, pepper and 2oz (50g) of cheese. Put vegetables into a heated ovenproof dish and pour hot sauce over them. Sprinkle with almonds and remaining cheese and bake on the top shelf for 10 to 15 minutes. Serve hot with dry whole wheat toast.
(7) Baked Apples
Serves two
2 large cooking apples 2oz (50g) dried fruit
1 level teaspoon allspice honey, if desired
Preheat oven to 350°F (180°C) gas 4. Remove and discard central core of each apple and score a line around its middle to allow flesh to expand during baking. Put apples into an ovenproof dish and fill dish with water to a quarter of the way up the apples. Mix together dried fruit and allspice with a little honey if desired. Fill centers with mixture and bake on top shelf for about 1/2 hour. Serve hot or cold.
(8) Fruit crumble
Serves two
Topping: 2oz (50g) whole wheat flour, 1oz (25g) margarine, 1 heaped teaspoon brown sugar
2 portions stewed fruit such as blackberry and apple, plums, rhubarb (sweetened if necessary)
Preheat oven to 375°F (190°C) gas 5. Put flour into a basin and rub in margarine until mixture resembles fine breadcrumbs. Stir in sugar. Put fruit into an ovenproof pie dish and sprinkle topping over in an even layer. Bake on the top shelf for 20 to 30 minutes. Serve hot or cold.
(9) Fruit Pancakes
Serves two
2oz (50g) whole wheat flour
1 egg
1/4-pint (150ml) milk sunflower oil
2 portions stewed fruit (sweetened if necessary) sprinkling of sugar (optional)
Put flour into a basin and make a well in the center. Drop in egg and about half the milk. Stir with a wooden spoon and gradually add the rest of the milk. Beat well to form a smooth batter. Heat a little oil in a frying pan until it smokes. Pour 2 to 3 tablespoons of batter into center of the pan and tip pan so that batter covers the bottom. Cook over a moderate heat until underside is brown. Turn over with a spatula and cook on the other side. Repeat until you have made four pancakes. Make layers of pancakes and fruit, or fold pancakes into quarters and stuff with fruit. Sprinkle with sugar if you like and serve.
(10) Fruit Yogurt
Cartons of fruit yogurt can contain up to 3 teaspoons of sugar, so make your own with natural yogurt and chopped, fresh fruit. Add honey for sweetness if desired.
(11) Lemon Dressing
Put 2 tablespoons fresh lemon juice, 6 tablespoons sunflower oil, 2 teaspoons honey, some grated lemon rind, pinch of mixed herbs and some freshly ground pepper into a screw top jar and shake vigorously to blend. Store in fridge and use as required, shaking well before use.