Eat Greek for a Week: Fabulous food that will improve your health in seven days - Tonia Buxton (2015)

THE RECIPES

SOUPS, SALADS & VEGETABLES

Chickpea and cumin soup

Greek minestrone soup

Fennel, parsnip and cumin soup

Lentil soup

Tahini soup

Vegetarian stuffed peppers

Butterbean stew (gigantes)

Okra stew

The perfect tomato sauce

The perfect salsa

Baked aubergine with saffron yogurt dressing

Braised Jerusalem artichoke with broad beans and dill

Artichoke city style

Garlic, mint and tomato cassoulet

Cumin potatoes

Summer rice salad

Spinach rice with dill and lemon

Tabbouleh

Pourgouri or cracked wheat with tomatoes and onion

Chickpea and feta salad

Warm roasted squash and lentil salad

Warm Cyprus potato salad

Watermelon and halloumi salad

Watermelon, feta and olive salad

Couscous and pomegranate salad

Feta, avocado and peach salad

Anchovy, quails egg and asparagus salad

Orange salad Cretan style

Vegetable saganaki

Squash pasta with roasted butternut squash

Olive and fennel pasta bake

Greeks usually have soup as a main meal so they tend to be hearty and filling. They are often served with green and black olives, with some bread on the side. I like to put a dollop of tahini sauce in or some Greek yogurt, and sprinkle with whatever fresh herbs I have to hand. If I am having soup at lunchtime it is great with a chunk of rye or wholemeal bread, but I like to keep it lighter for supper.

SERVES 4 Ready in: 30 minutes

3 tsp cumin seeds

A pinch of dried chilli flakes

3 tbsp olive oil

1 red onion, chopped

900ml hot vegetable stock

2 x 400g can chopped tomatoes

400g can chickpeas, drained

Sea salt and freshly ground black pepper

2 tbsp natural Greek yogurt, to garnish

1 tbsp freshly chopped coriander

In a large saucepan dry fry the cumin seeds and chilli flakes, until the seeds start to jump around.

Add the oil and the onion, and gently cook until the onions become transparent but not browned. Season with a little black pepper.

Stir in the stock and tomatoes together with half of the chickpeas. Cover, bring to the boil then simmer for 20 minutes.

Blitz the soup to a smooth texture, adjust the seasoning and add the reserved chickpeas. Ladle into bowls, garnish with a swirl of yogurt and fresh coriander.

SERVES 4 Ready in: 1 hour

1 tbsp olive oil

2 rashers streaky bacon, chopped

1 clove garlic, chopped

1 red onion, finely chopped

1 large waxy potato, scrubbed and diced

2 carrots, chopped

2 sticks of celery, sliced

1 small leek, finely sliced

¼ tsp coriander seeds

1 bay leaf

400g can chopped tomatoes

1 medium courgette, chopped

400g can cannellini beans, rinsed and drained

900ml vegetable stock

75g orzo pasta (or small macaroni)

75g curly kale, stalks removed and chopped

2 tbsp freshly chopped coriander

5 tbsp grated kefalotiri cheese, optional (or use Emmenthal or Gruyère cheese)

Sea salt and freshly ground black pepper

Heat the oil in a large saucepan, add the bacon and cook until it starts to turn brown then add the garlic, onion, carrots, celery, leek, coriander seeds and bay leaf. Bring to the boil then simmer gently for 15 minutes, stirring occasionally.

Add the tomatoes, courgette, cannellini beans, and hot stock then cover and simmer for 20 minutes. Add the pasta and kale and simmer for a further 10 minutes or until the pasta is tender. Adjust the seasoning to taste.

Stir in the coriander then ladle into warmed bowls and sprinkle with the cheese.

SERVES 4-6 Ready in: 35 minutes

25g butter

3 tbsp olive oil

1 onion, finely sliced

3 cloves of garlic, chopped

900g parsnips, chopped

500g bulb fennel, chopped

1 tsp ground cumin

1 tsp ground turmeric

1.2 litres hot vegetable stock

Sea salt and freshly ground black pepper

Melt the butter and heat the olive oil in a large pan and gently cook the onion until softened but not coloured. Add the parsnips and fennel and continue to cook for 3-4 minutes.

Add the cumin and turmeric and coat the vegetables well, gently cooking for a further minute.

Add the stock, bring to a gentle boil then simmer for 15 minutes or until the vegetables are very tender.

Using a hand blender, blitz the soup until smooth. Season to taste then reheat gently to serve into warmed bowls.

Serve with green takistes olives, and crusty bread. I love spooning a dollop of hummus in the middle of this wonderful soup.

SERVES 6 Ready in: 1 hour

250g green lentils, rinsed

1 litre vegetable or chicken stock

1 large onion, finely chopped

4 cloves of garlic, chopped

2 carrots, sliced

1 stick of celery, sliced

400g can chopped tomatoes

150ml olive oil

1 tsp ground cumin

Sea salt and freshly ground black pepper

Place the rinsed lentils in a pan of cold water with a pinch of salt and bring to the boil for 2-3 minutes. Drain and return to the hot pan.

Add the stock and the remaining ingredients to the lentils, bring to the boil then cover and simmer for 30 minutes or until the lentils are soft but not splitting apart. Adjust the seasoning to taste. Serve.

SERVES 4-6 Ready in: 40 minutes

4 tbsp olive oil

2 onions, finely sliced

4 cloves of garlic, crushed

2 sweet potatoes, chopped

3 ripe tomatoes, skinned and coarsely chopped (or 200g canned chopped tomatoes)

1½ litres hot vegetable stock

100g orzo pasta (or small macaroni)

5 tbsp tahini

Juice of 1-2 lemons

Freshly chopped coriander

Sea salt and freshly ground black pepper

Heat the olive oil in a large pan and gently cook the onions until softened but not coloured. Add the garlic and remaining vegetables, cover and cook for 2-3 minutes.

Add the stock, bring to a gentle boil and simmer for 20 minutes or until the vegetables are very tender.

Using a hand blender, blitz the soup until smooth, sir in the pasta, cover and simmer for 10 minutes or until the pasta is tender, adding a drop more stock if the soup becomes too thick.

In a bowl, blend the tahini with the lemon juice, take a ladle of soup and mix in with the tahini then return the tahini mixture back to the soup, stirring well. Taste and sharpen with more lemon juice if required.

Serve into warmed bowls topped with freshly chopped coriander.

SERVES 4 Ready in: 50 minutes

5 tbsp olive oil

2 medium aubergines, cut into ¼ inch dice.

Salt

½ glass dry white wine

24 black Kalamata olives, pitted and chopped

3 tbsp capers, drained

3 cloves garlic crushed

2 tsp of lemon zest chopped

3 tbsp tomato puree

2 tsp of fresh oregano chopped (1 dry)

6 peppers different colours

1 cup water

Heat the oil in a large heavy bottomed pan, add the aubergine stir then salt and add wine. Cook for about 10 minutes till the aubergine is wilted.

Stir in the olives, garlic, capers, tomato paste oregano and zest.

Cook for about five minutes stirring.

Remove pan from heat and allow to cool slightly.

Slice the tops off the peppers, keep, then remove the seeds and core from the peppers.

Fill the peppers with the mixture and place the tops on top.

Pack closely together in a dish, pour the water around the peppers.

Preheat the oven to 200°C/fan 180°C/gas 6 and place the baking dish in the oven. Bake the peppers uncovered, until the shells are soft, for about 30 minutes.

Can be served hot or chilled.

This is such a staple Greek vegan dish. I like to make big batches and freeze it, getting some out when I want an extra dish for my meze platter. A wonderful accompaniment or wonderful on its own. My children like it when I sprinkle some feta cheese on top for the last few minutes of cooking, or even once out of the oven to add another depth to it.

SERVES 4 AS A MAIN Ready in: 1 hour

3 red onions, finely sliced

4 sun-dried tomatoes, sliced

1kg ripe tomatoes, peeled, seeded and chopped

4 cloves of garlic, chopped

3 celery stalks, finely sliced

2 large carrots, finely sliced

1 tbsp tomato puree

1 tsp sugar

1 tsp ground paprika

2 x 250g cans cannellini beans, rinsed

50g flat leaf parsley, chopped

50g dill, finely chopped

Salt and freshly ground black pepper

Preheat the oven to 180°C/fan 160°C/gas 4.

Heat the olive oil in a large flameproof casserole dish, add onions and cook gently for 5 minutes or until softened but not coloured. Add the remaining ingredients except for the herbs, mixing well. Season with some salt and pepper.

Cover and transfer to the oven to cook for 30 minutes. Stir in the herbs, add a little water or stock if the stew is drying out too much and continue to cook, uncovered for a further 10-15 minutes or until all the vegetables are tender. Serve piping hot on its own or as an accompaniment to grilled fish or meat.

I could live off this wonderful vegetable. I especially like eating it cold the day after it has been cooked. There is increasing evidence of okra having anti-diabetic properties, and many studies are now confirming okra as a potent blood glucose-lowering (or anti-diabetic) food. Add to that the amount of garlic in this dish and you really have a super healthy recipe.

SERVES 4 AS A MAIN Ready in: 45 minutes

500g fresh okra

120ml olive oil

2 onions, finely chopped

1 small bulb of garlic, peeled

500g fresh tomatoes, skinned and chopped (or 400g can chopped tomatoes)

½ tsp sugar

½ tsp ground cinnamon

1 large piece of cassia bark or cinnamon quill

3 tbsp red wine vinegar

Cut the stems off the okra, place in a bowl with a generous pinch of salt and the vinegar. Set aside for 20 minutes. Then wash and dry the okra.

Meanwhile heat the oil in a large pan, add onions and garlic and cook gently for 5 minutes or until softened but not coloured. Add the tomato, sugar, ground cinnamon and bark. Cover and simmer for 10 minutes. Season with some salt and pepper.

Gently fold in the okra, taking care not to break the pods. Cover and simmer for a further 15-20 minutes, adding a splash of water if it becomes too dry.

Serve at room temperature, or cold.

This really is the perfect tomato sauce for me, but if you like yours with a bit of cinnamon or extra black pepper, you should add it and make it perfect for you. This really is a recipe that it makes sense to make in large batches and freeze and the next time you want to make meatballs (see p.184) or a seafood stew (see p.146), half the work is already done. Though sometimes I just like to have it on its own on top of some wholemeal penne pasta and a dusting of kefalotiri cheese (a little parmesan will substitute).

SERVES 4 Ready in: 1 hour

4 tbsp olive oil

1 large onion, finely chopped

4 cloves of garlic, crushed

2 x 400g cans plum tomatoes

1 tsp sugar

1 tbsp red wine vinegar

3 stems of fresh basil

4 stems of fresh thyme

Extra-virgin olive oil, to serve

Sea salt and freshly ground black pepper

Heat the oil in a pan and cook the onion for 5 minutes or until softened but not coloured. Stir in the garlic and cook for another 2 minutes.

Tip in the tomatoes and crush to break up with a wooden spoon then add the sugar, vinegar and the thyme and basil stems, reserving the leaves. Season lightly.

Bring to a steady simmer, part-cover and simmer over a low heat for 30-40 minutes or until thick.

Adjust the seasoning, add the basil leaves, roughly torn, and drizzle in a little extra-virgin olive oil if you like, before serving.

SERVES 4 Ready in: 15 minutes

250g chopped tomatoes

1 green pepper, deseeded and diced

1 onion, diced

1 small bunch of fresh coriander, chopped

Zest and juice of 1 lime

1 small jalapeno pepper, chopped (include the seeds if you like the heat)

½ tsp ground cumin

½ tsp ground black pepper

Simply mix all the ingredients together and transfer to a serving bowl to serve.

SERVES 2 Ready in: 45 minutes

1 medium aubergine

2 tsp olive oil

Juice of ½ small lemon

100g couscous

300ml very hot vegetable stock

75g sultanas

4 sundried tomatoes in oil, drained and chopped

50g Kalamata olives, pitted and chopped

3 spring onions, finely sliced

25g pine nuts

¼ tsp ground cinnamon

Salt, to taste

DRESSING:

½ tsp saffron threads

4 heaped tbsp natural Greek yogurt

1 plump garlic clove, crushed

¼ tsp ground turmeric

Preheat the oven to 190°C/fan 170°C/gas 5. Place the saffron in a small dish and add 2 tbsp hot water, leaving to steep.

Leaving the stem on, cut the aubergine in half lengthways and score the flesh deeply in a criss-cross pattern using a sharp, pointed knife. Place in a shallow baking dish.

Mix the olive oil and the lemon juice and brush over the scored aubergine surface. Bake, uncovered, for 20-25 minutes.

Meanwhile place the couscous in a large bowl and pour on the stock. Leave to stand for 10 minutes for the couscous to absorb the stock. Fluff up with a fork, adding the sultanas, tomatoes, olives, spring onion and nuts. Sprinkle on the cinnamon and toss well together.

Remove the aubergine from the oven and when cool enough to handle, scoop out the flesh, taking care to keep the skins intact. Chop the flesh and mix into the couscous.

Place the aubergine skins back in the baking dish and fill each with the couscous, piling high. Scatter any remaining couscous around the edge of the dish. Return to the oven to heat through for 10 minutes.

Beat the dressing ingredients together, adding the remaining lemon juice. Serve the aubergine warm or cold accompanied with the saffron yogurt dressing.

SERVES 6 Ready in: 40 minutes

12 medium sized Jerusalem artichokes

750g podded broad beans (or use frozen)

200ml olive oil

2 tbsp freshly chopped dill

Zest and juice of 2 lemons

1 tbsp plain flour

Sea salt and freshly ground black pepper

Clean, trim and wash the artichokes and cover in cold water with some of the lemon juice to prevent them discolouring. Drain when ready to use.

Place the oil in a heavy-based pan, add the broad beans and artichokes and cook for 2 minutes, coating the vegetables with the oil. Add the dill with 4 tbsp water and a little seasoning to taste. Cover and simmer for 20 minutes.

Blend the lemon juice with the flour and 5 minutes before the vegetables are cooked, blend in to the stew to thicken the pan juices. Sprinkle in the zest, remove from heat and serve.

SERVES 4-6 Ready in: 1 hour

10 small shallots

450g new potatoes eg Charlotte salad potatoes, halved

4 carrots, sliced

100ml olive oil

2 tbsp plain flour

Juice of 1 lemon

200ml vegetable stock

10 artichoke hearts, cut in half

6 spring onions, trimmed and chopped

50g freshly chopped dill

Sea salt and freshly ground black pepper

Heat half the olive oil in a large flameproof casserole dish. Add the shallots, potatoes and carrots and cook for 5 minutes.

Sprinkle in the flour, cook for 1 minute then blend in the lemon juice, stock and remaining oil. Cover and bring to the boil then reduce the heat to simmer for 15-20 minutes or until the potatoes are just ‘al dente’. Do check and add a drop more liquid if required.

Add the artichokes, spring onions and fresh dill and season with salt and pepper. Cover and simmer for a further 15 minutes or until the artichokes are tender.

SERVES 2 AS A MAIN, 4 AS AN ACCOMPANIMENT Ready in: 25 minutes

1 tbsp olive oil

1 small red onion, chopped

2 cloves of garlic, chopped

200g can chopped tomatoes

200g canned butter beans, drained

200g frozen or fresh podded broad beans

1 tbsp freshly chopped mint

Sea salt and freshly ground black pepper

Heat half the olive oil in a pan and add the onion and garlic and cook gently to soften but not colour.

Add the tomatoes and simmer to reduce a little for 2-3 minutes then stir in the beans.

Simmer, part covered, for 5 minutes to cook the broad beans and thicken the sauce.

Season with salt and pepper. Sprinkle with mint before serving.

Cyprus potatoes are grown in distinctive clay soil, which makes them very nutritious and exceptionally tasty; there is no better potato in the world. You can find them in Greek, Mediterranean, Asia or Middle-Eastern delis, and larger supermarkets are now stocking them too.

SERVES 4 Ready in: 90 minutes

6 medium Cypriot potatoes, halved lengthways

1 large onion, sliced into rings

2 tsp ground cumin

2 tsp ground cinnamon

2 tbsp extra-virgin olive oil

400g can plum tomatoes

Sea salt and freshly ground black pepper

Place the potatoes and onions in a large shallow roasting dish.

Sprinkle on the cumin, cinnamon, salt and pepper, to taste and then drizzle with the oil. Toss together well.

Use your hands to crush the tomatoes over the potatoes. Pour 200ml water into the base of the tin.

Cover with foil and cook for 40 minutes, then remove the foil and reduce the oven temperature to 180°C/fan 160°C/gas 4 for another 20-30 minutes or until the potatoes are tender.

Cumin is such a wonderful spice. It is part of the parsley family and has a wonderful aromatic flavour. Not only does it taste delicious but it has super healing qualities; it is protective against memory loss and the damaging effects of stress on the body; it has anti-asthmatic properties; it is effective in increasing insulin sensitivity and actually found more effective at reducing blood glucose than some anti-diabetic drugs.

Growing your own herbs and vegetables is a lovely thing to do, even if all you have is a small window box. Plant some mint and rosemary; these are hardy herbs and will survive a little neglect. The other thing to grow is peas as they just keep on giving. My wonderful friend Gina planted peas for me in April and we had peas all summer. I harvested the last of the pea shoots in early March and even with the somewhat watery English summer, they still tasted amazing.

SERVES 4 Ready in: 20 minutes

250g brown rice

2 courgettes, sliced thinly, lengthways

1 tbsp zaatar

150g fresh garden peas

Zest and juice of 1 lemon

1 tbsp harissa paste

25g fresh mint, leaves stripped

50g pea shoots

Sea salt and freshly ground black pepper

Cook the rice according to pack instructions. Leave to cool.

Meanwhile heat a griddle or barbecue. Brush the courgettes with oil, sprinkle over the zaatar and cook in batches for 2 minutes on each side until just tender and seared. Remove from heat and set aside.

Tip the peas into a pan of boiling water, cook for 3 minutes then drain and set aside.

Make the dressing in a large bowl by whisking together the lemon zest and juice, the harissa and olive oil. Add the rice and toss to coat.

Gently fold in the courgettes, peas, mint leaves and pea shoots. Season and serve immediately.

SERVES 4 Ready in: 25 minutes

200ml Greek extra-virgin olive oil

1 large onion, finely chopped

1kg tender young spinach, washed and chopped

100g fresh dill, finely chopped

250g long grain brown rice

Juice of 2 lemons

Sea salt and freshly ground black pepper

Start by heating the oil in a large pan then cook the onions until softened but not coloured. Add the spinach, two thirds of the dill and 500ml hot water. Stir and bring to a steady boil.

Stir in the rice, season with a little salt, reduce the heat and cover, simmering until the rice has cooked and all the water has been absorbed.

Just before serving, stir in the remaining dill, season with black pepper and squeeze over the lemon juice.

SERVES 4 Ready in: 20 minutes

175g bulgur wheat

3 tomatoes, diced

2 chopped spring onions

½ cucumber, peeled and diced

1 tbsp freshly chopped parsley

FOR THE DRESSING:

1 tbsp olive oil

1 tbsp lemon juice

Sea salt and freshly ground black pepper

Cook the bulgur wheat according to the pack instructions then drain.

Now simply mix with the tomato, spring onions, cucumber and parsley.

Make the dressing by mixing the olive oil and lemon juice together, seasoning well. Pour over the bulgur wheat and mix through.

Serve cool but not chilled.

Pourgouri or cracked wheat is something that is eaten often in the Greek diet. Sometimes we eat it as a main meal on its own served with some black olives, Greek yogurt and half a red onion, other times it is used as an accompaniment for Stifado (see p.184). Here I have shown you how to make tomato pougouri but there are many variations, all so easy to make and very tasty. White pourgouri is without the tomatoes which is good with stews. You can also make it up and add pine kernels and sultanas.

SERVES 4 Ready in: 20 minutes

2 tbsp olive oil

1 large onion, chopped

1 heaped tsp of cinnamon

1 nest vermicelli or angel hair pasta

250g cracked wheat or pourgouri

2 x 400g cans chopped tomatoes

Sea salt and freshly ground black pepper

Heat the oil in a pan. Gently cook the onion until softened and golden. Crush the vermicelli or pasta in your hand and scatter onto the onions, adding a pinch of salt and pepper. Stir in the tomatoes.

Sprinkle in the cracked wheat, stir well then add 400ml boiled hot water. Continue stirring until all the water has been absorbed - this only takes a minute or two. Adjust the seasoning.

Now turn off the heat, cover the pan with a clean tea towel and leave to stand for 10 minutes to allow the cracked wheat to continue steaming to perfection.

Also know as Garbanzos, we Greeks use a lot of chickpeas, they are the main ingredient of hummus and feature prominently during the vegan fasting of the Greek religious calendar. Chickpeas are jam-packed with fibre and excellent vegan and gluten-free protein. They are high in iron which will give an energy boost and are also wonderful for good hair, skin and nails. I love them roasted as a snack. Take a can of chickpeas, rinse them well, dry them and discard any skins. Drizzle them with olive oil and mix them well and put them on a baking tray in the oven on 180°C/fan 160°C/gas 4 for 20-30 minutes, take them out and season as you please. I like sea salt, chilli and cumin.

SERVES 4 Ready in: 20 minutes

1 small red onion, finely sliced

1 fresh red chilli, deseeded and finely sliced

250g cherry tomatoes

Juice of 1 lime

3 tbsp olive oil

400g can chickpeas, drained and rinsed

3 tbsp freshly chopped mint

3 tbsp freshly chopped coriander

100g feta cheese

Sea salt and freshly ground black pepper, to taste

Place the onion and chilli, half the lime juice and the olive oil in a large bowl. Season with a little salt and pepper.

Heat the chickpeas in a non-stick pan then add all but a small handful to the onion mixture. Mash the remaining handful and add to the bowl.

Leave the chickpeas to marinade a little, then mix in the chopped herbs. Add a little more lime juice if required. Spoon onto a serving plate and crumble on the feta cheese.

Anyone that knows me knows that I add cinnamon to EVERYTHING! Savoury or sweet I think it always benefits from a teaspoon of cinnamon. I have not put it in to every recipe, but I wanted to! Cinnamon for me takes me back to being a child; warm and aromatic, it transports me back to the long summers we would have as children in Greece and Cyprus. It is the most beneficial spice of all, it is loaded with antioxidants, has anti-inflammatory properties, it can cut the risk of heart disease, it improves sensitivity to insulin so lowers blood sugar levels and has a powerful anti-diabetic effect. All that and it tastes amazing!

SERVES 4 Ready in: 40 minutes

4 tbsp olive oil

400g butternut squash, cut into 2cm lengths

2 sweet potatoes, scrubbed and cut into 2cm lengths

2 cloves garlic, finely sliced

1 tsp cumin seeds

½ tsp ground turmeric

100g lentils

2 bay leaves

1 tbsp red wine vinegar

1 large red onion, thinly sliced

30g walnut pieces

2 tbsp freshly chopped mint leaves

Sea salt and freshly ground black pepper, to taste

Preheat the oven to 200°C/fan 180°C/gas 6. In a large bowl, mix together the oil, squash, potatoes, garlic and spices making sure they are well coated.

Spread onto a lightly oiled baking tray and bake for 20-25 minutes or until nicely coloured.

Meanwhile place the lentils in a pan with the bay leaves and enough water to cover well. Bring to the boil then simmer for 15-20 minutes or until tender. Drain well, discarding the bay leaves.

Place all the remaining ingredients in a large bowl and add the warm roasted vegetables and lentils. Toss gently. Serve.

SERVES 4 Ready in: 30 minutes

4 large Cypriot potatoes, scrubbed and diced

3 tbsp extra-virgin olive oil

1 large onion, thinly sliced

3 cloves garlic, chopped

1 tsp ground cumin

1 tsp ground cinnamon

400g can chopped tomatoes

250g baby spinach leaves, washed

4 tbsp freshly chopped coriander

2 tbsp red wine vinegar

100g feta cheese

Sea salt and freshly ground black pepper, to taste

Cook the potatoes in boiling water for 4-5 minutes or until just tender. Drain. Heat the olive oil in a pan and gently fry the potatoes until golden. Remove and set aside.

Now add the onion, garlic and spices. Cook until the onions have softened but not coloured. Return the potatoes to the pan with the tomatoes. Increase the heat to a steady simmer for 4-5 minutes.

Remove from the heat, stir in the spinach, coriander and vinegar, mixing well to wilt the spinach in the residual heat. Add the cheese and let it sit for a minute or two before spooning straight from the pan.

SERVES 2 Ready in: 10 minutes

750g chilled watermelon, cut into chunks

175g halloumi, grated

A handful of freshly torn mint leaves

Divide the watermelon between two plates, scatter on the cheese and finish with a sprinkling of mint. Enjoy.

SERVES 2 Ready in: 10 minutes

750g grilled watermelon, cut into chunks

75g feta cheese

10 olives

2 tsp lemon juice

2 tsp olive oil

Arrange the watermelon in 2 bowls, crumble on the feta cheese and scatter on the olives. Drizzle with a little fresh lemon juice and olive oil. Serve with a grinding of fresh black pepper.

This is vitality in a salad. Full of fibre and fresh flavours and so easy to make it is a regular at my table. It also looks beautiful. If you are serving when pomegranates are not in season you could substitute them for dried cranberries. Use whatever herbs you have at home. I like to add fresh pea shoots and a teaspoon of cinnamon too to give some variation. Pomegranate syrup gives that little bit of zing too.

SERVES 4-6 Ready in: 30 minutes

400g couscous

400ml hot vegetable stock

100g flaked almonds

400g can chick peas, rinsed and drained

½ tsp ground coriander

Zest and juice of 1 lime

3 tbsp freshly chopped mint

3 tbsp freshly chopped coriander

Seeds from 2 pomegranates

A drizzle of extra-virgin olive oil

A drizzle of pomegranate syrup

Sea salt and freshly ground black pepper, to taste

Put the couscous in a large bowl and pour on 400ml stock. Cover the bowl with a plate and allow to stand for 5 minutes for the couscous to absorb the stock. Fluff up with a fork.

Meanwhile heat a large non-stick frying pan and cook the almonds until nicely browned and tasty. Remove to absorbent kitchen paper to cool.

Add 1 tbsp oil to the pan, warm through, then add the chickpeas and ground coriander. Season with a little salt and pepper and fry for 3-4 minutes, tossing around the pan until they become crispy. Add the lime juice and cook for another minute before adding the couscous.

Stir in the flaked almonds, the pomegranate seeds, chopped mint and coriander and the lime zest. Stir to combine, finishing with a good drizzle of olive oil. Serve.

SERVES 4-6 Ready in: 30 minutes

4 tbsp olive oil

1 onion, finely chopped

300g bulgur wheat

1 red chilli

150g baby spinach leaves

4 spring onions

30g fresh coriander

Zest and juice of 1 lime

2 red peppers, deseeded and sliced

2 peaches, sliced

1 ripe avocado, stoned and cut into chunks

100g feta, crumbled

Lime wedges, to garnish

Heat 1 tbsp oil in a pan and cook the onion until softened but not coloured. Add the bulgur wheat and pour on 600ml hot water. Bring to the boil then reduce the heat to a low simmer for 20 minutes. Remove from the heat and set aside.

Meanwhile place the chilli, spinach, spring onion, coriander stalks and leaves (holding back a handful of leaves to garnish) into a food processor with 2 tbsp olive oil and the zest of 1 lime. Blitz to a salsa (or finely chop by hand). Stir into the bulgur wheat.

On a preheated griddle, cook the peppers and peaches for 5-6 minutes until lightly charred and softened.

Arrange the bulgur wheat onto plates and scatter the griddled peach and peppers on top. Add the avocado and feta. Drizzle on a little oil and serve garnished with a lime wedge.

This is not really a recipe, but I wanted to show how easy it is to throw together some fresh and nutritious flavours and have a wonderful meal. If you don’t have quinoa, use couscous or brown rice; if you don’t have asparagus use some cooked steamed broccoli, and with a few anchovies you can always make a delicious salad. Serve with some toasted rye bread that has a drizzle of olive oil and a crushed clove of garlic on it.

SERVES 1 Ready in: 10 minutes

50g pre-cooked quinoa

50g spring greens, shredded

1 asparagus spear, shaved into ribbons with potato peeler

3-4 hard-boiled quails eggs

50g anchovies

1 tsp freshly snipped chives

FOR THE DRESSING:

1tbsp extra-virgin olive oil

1 tbsp cider vinegar

A pinch of salt and freshly ground black pepper

Assemble all the ingredients on a plate.

Beat together the ingredients for the dressing and season well. Drizzle over the salad. Serve at room temperature.

SERVES 6 Ready in: 30 minutes

4 small cooked beetroot, cut into 2cm dice

Juice of 1 small lemon

6 tbsp extra-virgin olive oil, or to taste

Coarse-grain sea salt and cracked black pepper to taste

3 large navel oranges

1 large bunch watercress, sprigs only

225g feta cheese, drained, cut into 1cm dice

12 green and black Greek olives, drained

2 tsp dried rigani, (wild oregano, or if freshly chopped use 2 tbsp)

Combine the beetroot, most of the lemon juice, 2 tbsp olive oil, salt and pepper in a glass bowl. Cover and set aside.

Peel the oranges, cutting away any white pith with a small, sharp knife. Cut the orange crossways into 2cm slices. Remove the pithy centres with the point of a knife. Arrange the slices on a plate, tightly cover, and refrigerate until chilled.

When ready to serve, line the edges of a chilled serving platter with the watercress then arrange the orange slices in a single overlapping layer on the inside edge of this border. Make a circle of the beetroot inside the oranges; drizzle its marinade over. Finally scatter the feta in the centre.

Sprinkle the oranges with a little salt, the beetroot and feta with the rigani and olives. Sprinkle the remaining lemon juice, olive oil and some pepper over the salad then enjoy!

SERVES 4 Ready in: 30 minutes

2 aubergines

3 peppers, red or green, sliced thickly

1 large onion, chopped

1 small chilli

2 cloves garlic, minced

2 large tomatoes, chopped or 200g can chopped tomatoes

100ml olive oil

175g feta cheese, cubed

3 tbsp freshly chopped parsley

Sea salt and freshly ground black pepper

Slice the aubergines thickly and place them in a bowl of cold water with some salt. Leave to soak.

Meanwhile prepare the tomato sauce. Heat 2 tbsp oil in a shallow ovenproof dish and cook the onion for 4-5 minutes until softened but not coloured. Add the garlic, whole chilli and tomato and simmer for 5 minutes.

Meanwhile squeeze the water out of the aubergines and dry them on absorbent kitchen paper.

Heat the remaining oil in a frying pan and sauté the aubergine slices in batches, so they brown on both sides.

Transfer the aubergines to the pan with the tomato sauce and arrange in a layer.

Now fry the peppers in the olive oil and when lightly browned add to the aubergines.

Spoon the tomato sauce around the aubergine and peppers to coat, then dot the cubes of feta in amongst the dish.

Transfer to a preheated oven 170°C/fan 150°C/gas 3 and bake for 20 minutes. Sprinkle with the parsley and serve.

I have got into the habit of regularly roasting butternut squash and keeping it in the fridge as it is such a wonderful addition to any salad and tastes great hot or cold. Butternut squash is rich in vitamin A which helps us have lovely skin and hair, it is also rich in phytonutrients and antioxidants. If you wanted to make this salad a little lighter you could leave out the pasta.

SERVES 4 Ready in: 40 minutes

1 tbsp runny honey

4 tbsp olive oil

½ tsp dried red chilli flakes

800g butternut squash, chopped

400g whole wheat penne pasta

3 garlic cloves, very thinly sliced

30g fresh thyme

175g feta cheese, crumbled (optional)

Sea salt and freshly ground black pepper

Preheat the oven to 200°C/fan 180°C/gas 6. Mix the honey with half the oil and the chilli. Put the squash on a baking tray lined with non-stick paper, season and drizzle with the honey mix. Roast for 20-25 minutes or until tender and golden.

Meanwhile cook the pasta in a large pan of boiling water according to the pack instructions. Drain when tender and return to the pan.

Heat the remaining olive oil in a frying pan. Add the garlic and thyme sprigs and cook, stirring, for 2 minutes or until the garlic is softened but not coloured too much.

Toss the squash, thyme and half the feta into the hot pasta. Season and top with the remaining feta.

SERVES 4 Ready in: 30 minutes

3 heads of fennel

4 tbsp olive oil

350g whole wheat penne pasta

225g Greek black olives, pitted and sliced

Finely grated zest and juice of 1 lemon

200g kasseri or taleggio cheese, sliced

½ tsp dried oregano

Sea salt and freshly ground black pepper

Preheat the grill to medium. Cut the fennel into quarters lengthways, discarding any outer leaves then cut away the core and thinly slice lengthways.

Heat 2 tbsp oil in a large frying pan, add the fennel with a little seasoning and cook for 8-10 minutes or until golden and tender.

Meanwhile cook the pasta in a large pan of boiling water according to the pack instructions. Drain when tender and return to the pan. Stir in the fennel, olives and lemon zest, folding together well.

Tip the mixture into a large, shallow ovenproof dish and drizzle with the remaining olive oil and lemon juice.

Lay the cheese slices on top and sprinkle with a little oregano.

Cook under the grill for 5 minutes or until the cheese has melted and is beginning to turn golden. Serve immediately.