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

THE RECIPES

FISH, MEAT & POULTRY

Baby cuttlefish

Roasted octopus with lemon and parsley

Freshly cooked mussels with garlicky tomatoes

Baked sardines with lemon and oregano

Grilled mackerel with spinach and coriander

Griddled herring and nutmeg mash

Herby sea bream

Trout fillets wrapped in hiromeri served with lentils

Psari plaki

Red mullet parcels

Red mullet with rose petals

Red mullet with coriander and saffron

Baked salmon with thyme and lemon oat crust

Baked mackerel with tomato sauce, capers and olives

Spiced cod with chickpea mash

Monkfish with orange and mint salsa

Swordfish Kefalonian style

Tuna, couscous and green bean salad

Easy seafood stew

Tuna kebabs with caper sauce

Greek spiced prawns

Tonia’s prawns

Aegean seafood

Turkey and apple patties

Easy chicken pittas

Easter chicken with garlic and fresh thyme

Greek baked chicken

Cypriot roast chicken & potatoes

Chicken with red wine and cinnamon

Chicken and preserved lemon stew

Parsley chicken with chickpeas

Oregano and cinnamon roast chicken

Braised chicken with vegetables

Lemon and chicken yogurt

Chicken, butter bean and walnut salad

Lamb & watermelon salad

Lamb patties with spicy yogurt tahini dip

Aubergine stuffed with lamb

Slow cooked Greek Easter lamb with lemons, olives & bay

Slow cooked lamb and bean stew

Piquant lamb with parsnip rosti

Greek style pork

Pork stuffed peppers

Beef Stifado

Meatballs a la Grecque

This recipe works equally well with squid or octopus too, all of which are high in protein and low in fat. It also has more of an oriental slant and you can add your favourite flavours to cuttlefish as it does not have a strong flavour of its own, but takes on the flavour of whatever you have marinated it with.

SERVES 4 Ready in: 10 minutes plus 2 hours marinating

500g baby cuttle fish

100ml light soy sauce

1 tsp oyster sauce

1 tbsp brown sugar

½ small red chilli, chopped

1 tbsp freshly grated root ginger

2 tbsp toasted sesame seeds

Zest and juice of ½ small orange

1 tbsp olive oil plus extra for brushing

Sea salt and freshly ground black pepper, to season

Place the cuttle fish in a bowl. Mix together all the other ingredients to make a marinade and pour over the fish, coating them well. Cover and leave for a minimum of 2 hours, ideally overnight in the fridge.

Cook the cuttle fish over a barbecue or in a griddle pan for 2-3 minutes, brushing the fish with some marinade and a little extra oil. Take care not to overcook.

Serve warm as part of a meze.

Whenever I am in Greece or Cyprus I love seeing a row of octopuses drying on the line. My dad is a great octopus fisher and we always have a competition to see who will catch most. So far I think I am winning! When I was a child we would always see the fishermen bashing the octopus against the rocks to tenderise them before cooking but now there is a much easier way - 48 hours in the freezer. Once they are out they are wonderfully tender and ready to cook. So it makes sense to always buy frozen octopus.

SERVES 4 AS PART OF A MEZE Ready in: 2½ hours

1 whole octopus, cleaned

Sprigs of fresh rosemary

Extra-virgin olive oil

Juice of 2 lemons

A handful of flat leaf parsley, chopped

Salt, to taste

Preheat the oven to 150°C/fan 120°C/Gas 2. Wash and clean the octopus, rinsing thoroughly. Lay the octopus in a large, shallow roasting dish. Drizzle generously with olive oil and tuck the rosemary sprigs in amongst the octopus.

Roast for 2-2½ hours or until tender. Transfer to a plate and using scissors snip the flesh into bite size pieces.

Whisk up a dressing of olive oil and lemon juice (approx. 2/1 ratio of oil to juice); it will turn into a smooth emulsion. Season to taste with salt then stir in the parsley. Drizzle the dressing over the warm octopus.

Serve warm or at room temperature.

All the effort for this recipe goes into cleaning the mussels. Once that is done, it is quick and easy, and needs to be eaten straight away whilst hot. I also like to eat mussels cooked with parsley and retsina wine; it transports me right back to island-hopping as a student.

SERVES 4 AS PART OF A MEZE Ready in: 25 minutes

1 kg bag fresh rope-grown mussels

4 tbsp olive oil

4 plump cloves of garlic, crushed

3 tbsp sun-dried tomatoes puree

450g vine tomatoes, chopped

1 tsp fresh lemon thyme leaves, roughly chopped

Crusty bread, for serving

Salt and freshly ground black pepper

Wash the mussels in a colander under running water, scraping off any barnacles. Pull away the beards and discard any broken shells. Tap any open mussels against the side of the sink and discard those that do not close immediately.

Warm the oil in a large saucepan and fry the garlic for 30 seconds. Add the tomato puree and 4 tbsp cold water.

Add the chopped tomatoes and half the thyme to the pan with plenty of black pepper and a little salt.

Bring to the boil and cook for a few minutes until the tomatoes have softened slightly.

Add the mussels, cover with a lid and cook for 5 minutes, shaking the pan frequently, until the mussels have opened - discard any that remain closed.

Serve in shallow serving bowls, topping with the remaining thyme and a side serving of crusty bread.

Fresh sardines are seriously the best fish you can eat, rich in vitamin D which promotes bone health and prevents some forms of cancer and packed with protein. When you are buying your sardines look for ones that smell fresh, are firm to the touch and have bright eyes and skin - that way you will ensure you are getting the freshest.

Mackerel is another fish like sardines that is so good for you and so very reasonable to buy. It is full of omega-3 fatty acids which are anti-carcinogenic and also play a major role in keeping our brains young and healthy. Mackerel cooked this way also goes well with pourgouri (see p.99) or on top of warm Cyprus potato salad (see p.104).

This dish is nice eaten with a tomato and onion salad and extra lemon wedges for squeezing. Mop up the juices with crusty bread.

SERVES 4-6 Ready in: 40 minutes

12 large fresh sardines, cleaned and gutted

2 lemons

5 tbsp extra-virgin olive oil

4 tbsp freshly chopped oregano (or 1 tbsp dried)

Sea salt and freshly ground black pepper

Lemon wedges, for squeezing

Preheat the oven to 180˚C/fan 160˚C/gas 4. Arrange the sardines in a single layer on a baking tray.

Thinly slice 1 lemon and arrange over and around the fish. Squeeze the juice from the second lemon over the sardines.

Scatter on the oregano, drizzle with olive oil and season lightly.

Bake for 20-30 minutes or until the fish is tender. Serve from the tray with lemon wedges for squeezing.

SERVES 4 Ready in: 30 minutes

4 mackerel, filleted

400g tender spinach leaves

FOR THE DRESSING:

1 tsp fennel seeds

1 tsp coriander seeds

6 tbsp olive oil

1 clove of garlic, crushed

2 shallots, finely diced

Zest of 1 lemon

2 tomatoes, peeled, deseeded and diced

1 tbsp freshly chopped coriander

2 tsp white wine vinegar

Sea salt and freshly ground black pepper

Heat the fennel and coriander seeds in a small frying pan until they become aromatic and toasty. Add 2 tbsp olive oil and the garlic and leave to infuse for 10-20 minutes.

In another small pan cook the shallots in 2 tbsp olive oil until softened. Add the lemon zest, chopped herbs, the infused seeds and garlic, chopped tomato and the vinegar. Warm through gently for 4-5 minutes. Season with a little salt and pepper.

Meanwhile preheat the grill to medium-high. Season the mackerel fillets and place on a lightly oiled tray, skin side up. Grill for 3-4 minutes or until cooked and the skin crisp.

Heat the remaining oil in a wok or pan and add the spinach. Cook over a high heat for 1-2 minutes to wilt the leaves. Season.

Divide the spinach between 4 warmed plates and top with the mackerel. Drizzle the coriander sauce over each and serve immediately.

SERVES 2 Ready in: 30 minutes, plus 1 hour marinating

2 herring, filleted

2 tbsp olive oil

Juice of ½ lemon

1 tsp ground coriander

1 clove of garlic, crushed

500g potatoes, cut into chunks

2-3 tbsp natural Greek yogurt

½ tsp ground nutmeg

Fresh coriander sprigs

Sea salt and freshly ground black pepper

Lay the herring in a dish with the olive oil, lemon juice, ground coriander, garlic and a little salt and pepper. Cover and leave to marinate for 1 hour.

Meanwhile cook the potatoes in plenty of boiling water until tender. Drain and mash with the yogurt. Season and beat in the nutmeg. Keep warm.

Meanwhile preheat the grill to medium-high. Drain the herring and place on a baking tray, skin side up. Grill for 2-3 minutes on each side or until cooked through.

Spoon the mashed potato onto warmed plates and top with the herring and fresh coriander to garnish.

SERVES 4 Ready in: 30 minutes, plus 1 hour marinating

4 whole sea bream, gutted and cleaned

3 tbsp olive oil

Zest and juice of 1 lemon

3 cloves of garlic

2 bay leaves

2 tbsp freshly chopped flat leaf parsley

2 tbsp freshly chopped oregano

1 tbsp freshly chopped thyme leaves

½ tsp dried chilli flakes

Seas salt and freshly ground black pepper

Score the skin of the sea bream and insert deep slits diagonally on each side of the fish. Season with salt and black pepper.

Place all the remaining ingredients in a large shallow dish, mix together then add the fish, coating well. Cover and leave in a cool place to marinade, ideally in the fridge overnight.

Bring the fish to room temperature, drain from the marinade, then place under a medium grill or on the barbecue for around 10-12 minutes on each side or bake in a preheated oven at 180˚C/fan 160˚C/gas 4 for 25 minutes, covering with foil for the first 10 minutes.

Serve with the marinade drizzled over, a splash of olive oil and an extra squeeze of lemon juice (optional).

Whenever I travel to Cyprus I go up to the village of Agros in the mountains as they are renowned there for producing wonderful cured meats like hiromeri and lounza. These are cured in the old-fashioned way with no nitrates. If you have a Greek deli near you, make sure that you buy naturally cured meats. Wrapping the trout in this wonderful salty cured ham works so well.

SERVES 4 Ready in: 60 minutes

225g lentils

4 trout, filleted

5 tbsp olive oil

8 sprigs fresh thyme

8 slices hiromeri or Parma ham

25g fresh dill, chopped

25g fresh flat leaf parsley, chopped

Juice of 1 lemon

Salt and freshly ground black pepper

Preheat the oven to 220˚C/fan 200˚C/gas 8.

Place the lentils in a saucepan, cover with cold water and slowly bring to the boil and simmer for 15 minutes or until tender.

On a board, place 2 trout fillets skin side down. Season with salt and pepper and drizzle with a little oil. Place 2 sprigs of thyme in the middle, sandwich the fillets back together and wrap with 2 slices of the hiromeri or Parma ham. Place on an oiled baking tray. Repeat with the remaining 3 trout.

Roast the trout for 10-12 minutes or until tender.

Meanwhile make the dressing for the lentils; whisk the lemon juice and 4 tbsp olive oil. Season to taste.

Drain the lentils thoroughly, return to the warm pan then stir in the dressing and chopped herbs.

Spoon the lentils onto warmed plates with the trout and serve.

SERVES 4 Ready in: 60 minutes

1kg fresh fish eg sea bream, sea bass, John Dory, halibut, cod or haddock

3 tbsp olive oil

1 large lemon

1 large onion, sliced

2-3 plump garlic cloves, crushed

1 x 400g can chopped tomatoes

2 tbsp chopped parsley

1 tsp fennel seeds or crushed coriander seeds

½ glass (100ml) retsina

Salt and freshly ground black pepper

Preheat the oven to 190˚C/fan 170˚C/gas 5.

Scale and clean the fish; place whole to just fit in an oiled baking or roasting dish. Sprinkle generously with salt, freshly ground pepper and the juice from half the lemon.

Heat the remaining oil in a saucepan, fry the onion and crushed garlic over a medium heat until the onion is soft and transparent, taking care not to burn the garlic. Now stir in the tomatoes, parsley, crushed seeds and retsina. Cook the sauce for a few minutes then season with salt and pepper.

Pour the sauce over the fish. Cut the remaining lemon into thin slices and arrange on top of the fish. Cover the dish with foil and bake in the centre of the oven for about 40-45 min.

SERVES 2 Ready in: 30 minutes

2 bay leaves

½ tbsp fresh rosemary leaves, stripped from the stem

3 tbsp extra-virgin olive oil

2 cloves of garlic, finely sliced

1 large lemon, sliced into 8

Sea salt and freshly ground black pepper

Preheat the oven to 200˚C/fan 180˚C/gas 6.

Wash the fish well, sprinkle with salt and leave to drain. Rinse again and dry with kitchen paper.

Have ready 2 sheets of kitchen parchment paper large enough to parcel up each fish. Place 1 bay leaf in the middle of each sheet. Season the 2 fish with salt and pepper and then sprinkle the rosemary, garlic and a drizzle of olive oil into the cavity and over the skin.

Stack each fish on a bay leaf, divide the lemon slices over the top then bring the paper together, carefully folding over and tucking in the ends to form a tight seal, yet still leaving room for the steam to waft around the fish. Transfer to a baking tray.

Place in the oven and cook for 20 minutes. Slide the parcels onto warmed plates and serve, allowing your guest the pleasure of tearing open their parcel, homing in on the wonderful aroma and treat in store.

SERVES 4 AS A STARTER, 2 AS A MAIN COURSE Ready in: 20 minutes

4 red mullet, scaled and gutted

2 tbsp olive oil

6 sprigs of fresh rosemary

1 tsp pink peppercorns

450ml rosé wine

Pink garden rose petals, to garnish

Sea salt and freshly ground black pepper

Heat the oil in a pan large enough to take the whole fish in a single layer. Season the fish with salt and pepper and place in the pan with the rosemary and pink peppercorns. Cook in the hot oil for 4 minutes.

Gently turn the fish and cook on the other side for 4 minutes.

Add the wine and simmer for 2-3 minutes. Remove the pan from the heat and then add the rose petals. Serve.

SERVES 2 Ready in: 15 minutes

3 tbsp extra-virgin olive oil

1 tbsp coriander seeds, crushed

1 tbsp lemon juice

2 red mullet, filleted and scaled

1 tbsp plain flour

1 tbsp. natural Greek yogurt

1 pinch saffron threads

A handful of salad leaves, to garnish

Sea salt and freshly ground black pepper

Gently heat 2 tbsp oil in a small pan and add the crushed coriander seeds. Cook for 2 minutes, but do not brown the seeds else they will become bitter tasting.

Add the lemon juice, remove from heat, and stir in the yogurt and saffron.

Dust the red mullet with the flour. Heat 1 tbsp oil in a non-stick frying pan and cook the fillets for 2 minutes on each side.

To serve, place one fillet on each warmed plate, spoon some of the yogurt mixture over and top with the second fillet. Pile some salad leaves on the fish and serve.

SERVES 4 Ready in: 35 minutes

4 salmon fillets

50g porridge oats

Grated zest of ½ lemon

1 tbsp freshly chopped thyme

35g pine nuts, chopped

1 egg, beaten

1 tbsp olive oil

Sea salt and freshly ground black pepper

Preheat the oven to 200˚C/fan 180˚C/gas 6. Place the salmon skin side down on a baking sheet.

Mix together the oats, lemon zest, thyme, pine nuts and seasoning. Add the egg to bind the ingredients together.

Brush the salmon fillets with a little oil then pat on an oat crust to cover the fillet surface. Drizzle with any remaining oil.

Bake for 20 minutes or until the salmon is cooked crisp and golden through the crust.

SERVES 4 Ready in: 20 minutes

1 quantity of perfect tomato sauce (see p.89)

250g fine green beans, trimmed

4 fresh mackerel, filleted, skin on

2 tbsp olive oil

Sea salt and freshly ground black pepper, to season

In a large pan, cook the beans in lightly salted water for 2 minutes until very al dente, drain in a colander and refresh in cold water. Drain.

Preheat the oven to 210˚C/fan 190˚C/gas 7.

Using a sharp-tipped knife, slash diagonal slits in the mackerel skin at 3cm intervals. Brush the fillets with a little oil and season. Heat a large non-stick frying pan and in batches, sear the skin-side of the mackerel fillets for 1 minute or until lightly golden, seasoning the underside whilst they are cooking.

Combine the green beans and tomato sauce in an ovenproof oblong dish. Nestle the mackerel fillets in the sauce and place the dish in the oven. Roast for 10-15 minutes or until cooked through.

This recipe is super-easy and it tastes super-wonderful. The spices with the chickpeas and spinach just perfect this dish. If you want you can use any other firm white fish instead of cod.

SERVES 2 Ready in: 35 minutes

2 x 175g cod fillets

4 tbsp natural Greek yogurt

½ tsp ground coriander

½ tsp ground cumin

½ tsp ground turmeric

FOR THE MASH

2 tbsp olive oil

A pinch of dried red chilli flakes

2 cloves of garlic, crushed

Zest and juice of 1 lemon

400g can chickpeas, rinsed and drained

50g baby spinach leaves

Sea salt and freshly ground black pepper

Wipe the fish and place on a clean plate. Mix half the yogurt and spices together, season with a little salt then coat the fish completely. Leave to marinate for 15 minutes.

Meanwhile, heat the oil in a wok or frying pan and gently cook the chilli flakes and garlic for 1 minute, then add the lemon, black pepper and chickpeas. When the chickpeas are hot, switch off the heat.

Preheat the grill to medium-high and line a grill pan with foil. Transfer the cod to the grill pan and cook for 4-5 minutes or until the fish flakes easily.

Turn the heat back on under the chickpeas, mash to break up a little, then add the spinach, fold through and cook for 1-2 minutes, just enough to wilt the leaves.

Stir in the yogurt, divide between 2 warmed plates and top with the spiced cod.

SERVES 6 Ready in: 1 hour

2 large sweet potatoes, sliced lengthways into 6

2 large Cypriot (or waxy) potatoes, sliced lengthways into 6

6 tbsp olive oil

3 pieces of monkfish tail, 225g each

75g wholemeal breadcrumbs

4 tsp freshly chopped coriander

4 tsp freshly chopped parsley

4 tsp freshly snipped chives

Sea salt and freshly ground black pepper

2 limes, cut into wedges, to serve

FOR THE SALSA

1 orange, segmented, juice reserved

1 apple, cored

2 fresh red chillies, deseeded

1 clove garlic

8 fresh mint leaves

1 tbsp lemon juice

Preheat the oven to 220˚C/fan 200˚C/gas 8.

Place the sweet potatoes and potatoes in a shallow baking tray. Drizzle over 2 tbsp olive oil and season well with salt and pepper. Toss together well. Roast for 20 minutes. Reduce the temperature to 190˚C/fan 170˚C/gas 5.

Meanwhile for the salsa either blitz all the ingredients to a chunky sauce or coarsely chop, whichever you prefer.

Brush the monkfish with 2 tbsp olive oil. Toss together the breadcrumbs with the fresh herbs and add any remaining oil. Mix well.

Top each fillet with the breadcrumbs, arrange evenly on a baking tray and drizzle with the remaining oil.

Roast in the oven alongside the potatoes for a further 20 minutes.

Serve with a spoonful of the salsa and garnish with the fresh herbs.

Served here with spinach rice (see p.98) and fresh steamed green beans. Capers, lemon juice, olive oil and fish, just a perfect combination. On a busy work day night this simple recipe will restore you, without needing any effort at all.

SERVES 4 Ready in: 25 minutes

4 x 150g fresh swordfish steaks, 3cm thick

5 tbsp olive oil

3 tbsp lemon juice

1 tsp caster sugar

1 clove garlic, finely chopped

1 tbsp drained capers, chopped if large

1 tbsp freshly chopped oregano

1 tbsp freshly chopped flat leaf parsley

Sea salt and freshly ground black pepper

Place the fish steaks in a shallow dish and brush both sides with 1 tbsp olive oil and some seasoning.

Mix together the lemon juice, sugar, remaining olive oil, capers and herbs in a bowl. Season with salt and pepper.

Preheat a hot griddle pan or grill, or prepare a barbecue. Cook the swordfish steaks for 2-3 minutes then turn them over and cook for a further 3-4 minutes or until just cooked.

Serve each steak with a spoonful of the herb dressing drizzled over.

SERVES 1 Ready in: 15 minutes

100g cooked couscous (or pourgouri, see p.99)

100g steamed green beans, refreshed and drained

50g cherry tomatoes, halved

1 tbsp freshly chopped flat leaf parsley

75g fresh tuna steak

1 tbsp extra-virgin olive oil

1 tsp lemon juice

Sea salt and freshly ground black pepper, to season

Mix together the couscous, beans and tomatoes. Cover and chill until required.

Heat a non-stick pan, then sear the tuna steak for 30 seconds on each side so coloured on the outside but still very pink on the inside. Remove the pan from the heat.

Make the dressing by whisking together the oil, lemon juice and some seasoning to taste.

Pile the couscous salad on a cold plate, top with the warm tuna and drizzle on the dressing. Enjoy.

SERVES 4 Ready in: 20 minutes

1 quantity of perfect tomato sauce (see p.89)

300 ml fish or vegetable stock

½ tsp saffron strands

1 tsp turmeric

12 large prawns

500g clams

1 large squid, cleaned and cut into rings

2 tbsp freshly chopped parsley

Sea salt and freshly ground black pepper, to season

In a large pan warm the tomato sauce, then pour in the stock, add the saffron and turmeric. Cook gently for 10 minutes.

Add the prawns and clams, cover and cook for 3-4 minutes then add the squid.

Cover and cook for a further 3-4 minutes or until the clams are all open (discarding any that do not) and all is piping hot.

Scatter with parsley and serve immediately.

Turmeric is an amazing spice. It has a bright yellow colour and comes from the root of the curcuma plant. It has wonderful anti-inflammatory properties: it aids in the relief of arthritis; is anti-carcinogenic; it protects your heart and can lower cholesterol (and including some freshly ground black pepper increases absorption by 100 per cent!). Turmeric aids indigestion, weight loss and depression. It is the rock star of the spice world and you should get into the habit of adding a teaspoon of turmeric into all your foods. You will really feel the benefit.

Tuna is such a meaty fish that I have tricked my youngest son Zeno into eating it. Try and get the freshest tuna you can and just cook it lightly. The caper sauce works wonderfully with all types of fish and seafood. I like it with large prawns or chunks of halibut or cod too.

MAKES 8 Ready in: 30 minutes

4 fresh tuna steaks, 175g, cut into bold chunks

2 red onions, peeled

2 red or green peppers, halved, deseeded

Olive oil, for basting

2 juicy lemons, halved

1 cucumber

3 ripe tomatoes

2 spring onions

Fresh bunches of coriander and parsley

1 tbsp olives

FOR THE CAPER SAUCE:

Juice of 1 large lemon

6 tbsp olive oil

75g capers in brine, rinsed, finely chopped

4-8 fresh pitta bread

First make the salad: dice and mix together cucumber, ripe tomatoes and spring onions for scooping into warmed pitta pockets. Add torn coriander or parsley, olives too.

Toss the tuna chunks in a bowl with enough olive oil to lightly coat. Cut the onions into quarters, separating the wedges. Cut the pepper halves into chunks. Now starting with onion, thread the larger wedges onto skewers alternating with the tuna and pepper. Just before cooking season with salt and pepper.

Make the caper sauce by shaking all ingredients together in a lidded jar.

When ready to eat place the kebabs over the glowing hot coals on the barbeque for approximately 2-3 minutes or until cooked to your preference, basting with olive oil and squeezing over the lemon juice. You do not want the fish to dry out or overcook.

Warm the pitta breads, split open to form a pocket, fill with salad and then the tuna and vegetables. Drizzle the caper sauce into the pitta pocket and enjoy.

SERVES 4 Ready in: 10 minutes

500g spinach, washed

2 tbsp olive oil

3 cloves of garlic, chopped

300g cherry tomatoes

1 tsp ground turmeric

1 tsp ground coriander

½ tsp chilli flakes

500g raw king prawns

Zest and juice of 1 lemon

A bunch of coriander leaves, chopped

Sea salt and freshly ground black pepper, to season

Heat a large frying pan or wok, add the spinach and toss until it just starts to wilt. Transfer to a bowl and set aside.

Add the oil to the pan and gently fry the garlic for 1 minute then add the tomatoes and spices. Cook for a few minutes, stirring every now and then.

Increase the heat and add the prawns and lemon zest. Cook, tossing the prawns around, for a couple of minutes or until they become pink.

Add the lemon juice and return the spinach to the pan with the coriander. Stir and serve.

Prawns are such a wonderful low fat protein, I always have a pack or two of frozen raw prawns in the freezer just in case I need to whip up a quick supper. It is best to use the raw (grey) prawns not the cooked (pink) prawns, as they can get tough.

SERVES 2 Ready in: 20 minutes

1 batch of my perfect tomato sauce (see p.89)

225-250g raw prawns (any type, small or king sized) washed and drained.

150g feta cheese (more or less to taste)

Freshly ground black pepper

Small bunch of parsley, chopped to serve (optional)

Once you have made your tomato sauce (or if using a batch you have frozen), make sure it is hot then add the prawns and simmer on a low heat till they have turned pink and are cooked though.

I serve straight from the pan but if you want you can put in a serving bowl, crumble over the feta cheese, sprinkle on the pepper and parsley and it is ready to eat.

Serve with some brown rice or chunks of wholemeal bread or if you prefer a lighter meal a green salad or some steamed green beans.

SERVES 4 Ready in: 50 minutes

500g mixed seafood (scallops, prawns, squid, mussels; could also include white fish if you like)

250g wholemeal lumaconi rigati (giant pasta shells) or penne

4 cloves garlic, chopped finely

5 shallots, diced

1 large courgette, diced

1 red pepper, 1 yellow pepper diced

Large glass white wine

2 tsp chopped fresh thyme

½ tsp turmeric

Juice and zest of 1 lemon

Small bunch of chopped fresh parsley

150g crumbled feta cheeese (optional)

Preheat oven to 180˚C/fan 160˚C/gas 4.

Bring a large pan of water to the boil and cook the lumaconi for 5 minutes. Drain and set aside.

Heat the oil in a frying pan and fry the shallots and garlic until soft but not coloured. Add the courgettes and cook until they begin to change colour and soften slightly.

Reduce the heat a little, add the wine and lemon juice and mix through. When the liquid has almost evaporated add the peppers and stir through.

Add the seafood, herbs and spices and black pepper to taste. Cook for a further minute.

Place the pasta in an oven proof dish, scoop side up.

Pour over the seafood mixture. Pour the tomato sauce over the top, spreading evenly to cover the entire dish. Sprinkle the feta over the top.

Bake low in the oven for 30-35minutes - until golden brown.

Serve with a green salad and lemon wedges.

These burgers are such a winner with the children. Occasionally, when I want to add some extra nutrition, I blitz a head of broccoli and add that to the mix, or some grated sweet potato. I used turkey mince here as it is very healthy and low fat, but you can also use pork which works well with the apple or lamb mince which makes them extra juicy.

SERVES 4 Ready in: 25 minutes

500g minced turkey

2 large cloves of garlic, crushed

1 large onion, finely chopped

2 firm dessert apples, grated

2 tbsp freshly chopped parsley

1 tbsp ground cinnamon

1 tbsp olive oil

4 whole pitta breads

8 tbsp tomato salsa (see p.89)

Salad leaves, to serve

Sea salt and freshly ground black pepper, to season

Mix together the turkey, garlic, onion, apples, parsley and cinnamon, seasoning with salt and pepper. Divide and form into 4 burgers or patties.

Heat a non-stick frying pan then add the oil and fry over a medium heat for 5-6 minutes on each side - or grill them under a moderate heat, brushing with the oil.

Stuff the burger into the pitta bread with a large helping of salsa and some fresh salad leaves. Enjoy.

SERVES 4 Ready in: 30 minutes

400g pack organic chicken breast cut into chunks

1 tbsp olive oil

1 tbsp turmeric

1 tbsp paprika

1 tsp chilli flakes (optional)

1 lemon, juice and zest

2 peppers, deseeded and sliced

2 red onions, thickly sliced

20g pack fresh coriander

Sea salt and black pepper

TO SERVE:

8 small wholemeal pittas or 4 large

200ml Greek yogurt

1 pack of wild rocket

Best tomato salsa (see p.89)

Place the chicken chunks in a bowl with 1 tsp of oil (reserving the rest) and all the spices and lemon. Toss well, then cover with cling film and chill in the fridge until ready to cook.

Heat the remaining oil in a large frying pan and stir-fry the pepper and onions for 5 minutes, until softened. Tip into a bowl and return the pan to the heat.

Stir fry the chicken gently for 7-8 minutes, until cooked through with no pink meat then return the vegetables to the pan. Cook until sizzling. Stir in the coriander and serve with warmed pittas, Greek yogurt, rocket and salsa.

SERVES 4 Ready in: 1½ hours

1.5kg free-range oven ready chicken

2 lemons

1 bay leaf

3 tbsp olive oil

3 tbsp thyme leaves

40 cloves of garlic (approx. 4 bulbs) unpeeled

10 shallots, peeled

150ml retsina or white wine

250ml hot chicken stock

100ml natural Greek yogurt

Salt and freshly ground black pepper

Preheat the oven to 200˚C/fan 180˚C/gas 6. Place a lemon and the bay leaf in the chicken cavity. Generously season the chicken inside and out with sea salt and pepper, brush 1-2 tbsp oil all over the chicken skin and finally sprinkle on 1 tbsp thyme leaves.

Place the chicken in a large ovenproof casserole and tuck the whole garlic cloves and shallots around the bird. Cut the remaining lemon into quarters and tuck in.

Pour over the retsina and chicken stock, cover the casserole with a tight fitting lid and place over a moderate heat. Bring to a steady simmer then transfer to the oven for 1¼-1½ hours or until the chicken is cooked through and the garlic completely softened.

Carefully transfer the chicken, garlic and shallots to a warmed plate and cover with foil and a couple of dry tea towels. Skim and discard any fat that has risen to the surface of the liquid in the casserole.

Return the casserole to the hob, stir in the remaining thyme and the yogurt. Bring to a gentle simmer for 4-5 minutes. Season to taste and pour into a warm jug. Carve the chicken and serve with the thyme yogurt sauce.

SERVES 2 Ready in: 40 minutes

200g tender spinach leaves

450g asparagus spears

2 skinless, boneless free-range chicken breasts

4 tsp green pesto

125g halloumi, cut into slices (or mozzarella, torn into pieces)

250g punnet cherry tomatoes

Sea salt and freshly ground black pepper

Preheat the oven to 200˚C/fan 180˚C/gas 6.

Fill an ovenproof dish with as much spinach as you can, then layer on the asparagus. Place the chicken breasts on top, spread each with some pesto, dotting the remaining around the vegetables.

Season with some black pepper and a little salt then cover the chicken with some of the cheese, scattering the remainder with the cherry tomatoes around the dish.

Cook for 20 minutes, then check and if becoming too brown cover with foil and cook for a further 5 minutes or until the chicken is tender.

Cypriot roast chicken (above) and cumin potatoes (below)

SERVES 4 Ready in: 1 hour and 10 minutes

1 1.4kg (3 lb.) oven ready chicken

1 large buffalo tomato, sliced into 8 pieces

1 large onion, sliced

2 tbsp of extra-virgin olive oil

1½ heaped teaspoons of oregano

1½ heaped teaspoons cinnamon

Sea salt and fresh ground pepper

Heat oven to 180˚C/fan 160˚C/gas 4.

Place chicken in roasting dish and rub with 1 tablespoon of olive oil.

Place tomato slices on breast and legs. Sprat the onion rings and place all around chicken.

Season with salt, pepper, oregano and cinnamon.

Drizzle remaining olive oil over chicken and place in oven for 1½ hours or till juices run clear.

Since this recipe is slow cooked the whole house fills with the smells of cinnamon and wine. It’s a wonderful aroma and really gets the taste buds going. It is very important to use cassia bark NOT cinnamon sticks; this bark looks like it has just come off the tree, not the processed twirled one, as it has a much denser aromatic flavour.

SERVES 4-6 Ready in: 1½ hours

1½ whole chicken, jointed into 12 pieces

4-5 tbsp olive oil

10 large Cypriot potatoes, peeled and quartered lengthways (if small leave whole)

1 bottle of good quality Cypriot red wine

A handful of cassia bark

Groundnut or sunflower oil for deep fat frying

Sea salt and freshly ground black pepper

Heat some olive oil in a large frying pan or roasting dish and fry the chicken pieces, a few at a time until lightly coloured on all sides.

Meanwhile heat the groundnut oil in a deep frying pan then fry the potatoes, a batch at a time until golden brown. Drain on absorbent kitchen paper. They do not need to be cooked right through at this stage - just coloured.

Once all the chicken pieces are browned, pour on the wine, tuck pieces of cassia bark in amongst the chicken and arrange the potatoes in and around the chicken. Cover tightly and then simmer for 45 minutes-1 hour or until the chicken is very tender, the potatoes soft and tinged red. Season with a little salt and black pepper, to taste.

SERVES 4 Ready in: 1 hour

2 tbsp olive oil

8 boneless, skinless chicken thighs, 800g

1 large onion, finely sliced

1 tsp ground cinnamon

1 tsp ground cumin

1 tsp ground ginger

A large pinch saffron strands

500ml chicken stock

3 small preserved lemons, cut into chunks

50g Greek green olives, pitted and roughly chopped

200g couscous

Fresh coriander, to garnish

Sea salt and freshly ground black pepper

Heat the oil in a large non-stick pan and brown the chicken pieces. Do this in batches if necessary. Drain and set aside.

Turn the heat to medium and cook the onions until soft and just coloured then sprinkle in all the spices and cook for a further minute.

Return the chicken to the pan and add the stock. Cover and bring to a steady simmer. Cook for 30 minutes then stir in the chopped lemons and olives. Simmer, uncovered for a further 10-15 minutes, allowing the sauce to reduce.

Meanwhile place the couscous in a bowl and pour boiling water over to just cover. Place a clean tea towel over the bowl and leave for 10 minutes. Fluff the couscous up with a fork.

Serve the chicken with the couscous, garnished with freshly chopped coriander.

SERVES 4 Ready in: 30 minutes

FOR THE DRESSING:

2 garlic cloves, chopped

A pinch of salt

6 tbsp freshly chopped parsley

175ml extra-virgin olive oil

2 tbsp cider vinegar

2 tbsp lemon juice

½ tsp ugar

3 tbsp olive oil

8 chicken thighs, bone in - or 4 chicken breasts if you are on the Ideal Weight diet

3 banana shallots, thinly sliced

400g can chickpeas, drained and rinsed

400g chestnut mushrooms, halved

2 star anise

3 cloves of garlic, sliced

2 tbsp thyme leaves

Sea salt and freshly ground black pepper

Make the parsley dressing simply by shaking all the ingredients together in a clean screw top jam jar. Set aside.

Heat 2 tbsp of the olive oil in a large saucepan or casserole dish over a medium heat. Season the chicken with salt and pepper, add to the hot pan, skin side down and cook for about 6 minutes or until the skin is golden brown.

Turn the chicken over and add the shallots, chickpeas, mushrooms and star anise and cook for 5 minutes.

Turn the chicken back to skin side down, add the garlic and thyme and cook for 15 minutes or so in total; the chicken juices should run clear when pierced with a sharp, tipped knife.

Remove the star anise and serve with some parsley dressing drizzled on top. This is lovely served with spinach rice and a fresh green salad.

SERVES 6 Ready in: 40 minutes

1.4kg oven ready free-range chicken

1-2 large beef tomato, thickly sliced into 8

1 large onion, sliced

2 tbsp extra-virgin olive oil

2 tsp dried oregano

2 tsp ground cinnamon

Sea salt and freshly ground black pepper

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

Place chicken in a roasting dish; rub half the olive oil all over its skin. Arrange tomato slices over the breasts and legs. Separate the onion slices and toss around the chicken.

Now scatter on the oregano, cinnamon, and a little salt and pepper to season. Drizzle on the remaining oil over the tomato slices.

Roast for 1½ hour or until the juices run clear. The dish is not elegant but rustic, delicious.

SERVES 4-6 Ready in: 1½ hours

2kg corn-fed free-range chicken, jointed into 4

200ml extra-virgin olive oil

100g loukaniko sausages, sliced (or use smoked bacon lardons)

12 baby new potatoes

2 artichoke hearts, cut into 8 pieces

12 baby onions or shallots

6 garlic cloves

500ml chicken stock

1 fennel bulb, trimmed and cut into 8

12 chestnut mushrooms

2 sprigs of fresh thyme

1 bay leaf

Sea salt and freshly ground black pepper

Season the chicken joints with salt and pepper. Heat half the oil in a large casserole dish and brown the chicken joints all over. Remove and set aside.

Add the loukaniko, potatoes, artichoke hearts and garlic to the hot oil and let them lightly colour for 3 minutes.

Return the chicken to the dish with half the stock. Cover and cook for 10 minutes.

Add the remaining vegetables and herbs, check the seasoning and pour in the remaining stock. Cover and cook for 20 minutes.

Discard the thyme and bay leaf, remove the chicken with a slotted spoon and place on a warm serving dish. Arrange the vegetables around the chicken.

Whisk a little more oil into the sauce and pour over the chicken. Serve.

SERVES 4 Ready in: 1 hour

4 cm piece of ginger root, grated

2 cloves of garlic, crushed

1 onion, finely chopped

300 ml Greek 2% yogurt

4 chicken breasts, skinned

2 cinnamon sticks

1 bay leaf

6 cloves

8 black peppercorns

3 cardamoms, peeled and crushed

Juice and zest of 2 lemons

½ tsp chilli powder

1 tsp cumin seeds

Sea salt

1 lemon sliced

Mix together the ginger, garlic, 1 onion and add to the yoghurt. Spread this mixture all over the chicken pieces and leave to marinate for 5 hours (or overnight).

Mix together the cinnamon, bay leaf, cloves, peppercorns and cardamoms. Mix with the lemon juice, chilli powder and cumin seeds. Make slashes with a sharp knife on the chicken pieces and smear them with the mixture. Sprinkle with salt and leave to stand for 1 hour.

From this point there are two ways to cook the chicken:

1. Grill the chicken breasts for about 20-30 minutes, basting frequently and turning chicken once about ½ way through the cooking time.

2. Transfer the chicken and marinade to an ovenproof dish and cook in a preheated oven, at 180˚C/fan 160˚C/gas 4, for about 40 minutes, or until cooked through.

Garnish with the lemon slices and any remaining onion rings and serve with spinach rice or cracked bulgar wheat.

SERVES 2 Ready in: 30 minutes

200g skinless chicken breast, cut into 2cm pieces

1 sprig rosemary, leaves picked and finely chopped

1 sprig lemon thyme, leaves picked and finely chopped

3 cloves garlic, finely chopped

1 tbsp olive oil

150g green beans, trimmed

½ x 400g tin butter beans, rinsed and drained

½ red onion, thinly sliced

60g walnuts

FOR THE DRESSING

3 tbsp olive oil

Juice of ½ lemon

2 tbsp wholegrain mustard

1 tbsp runny honey

½ clove garlic, crushed

Place the chicken, rosemary, lemon, thyme, garlic and olive oil in a large bowl and toss together until coated in the oil.

Place a large non-stick frying pan over a medium-high heat and tip in the chicken pieces (in batches if wished). Cook, stirring, for about 10 minutes or until the chicken is browned on all sides and cooked through.

Meanwhile, bring a large pan of water to the boil and add the green beans. Boil for 2 minutes and then add the butter beans and cook for a further 2 minutes until the green beans are just tender and the butter beans are well heated through. Drain well.

Make the dressing by whisking together the olive oil, lemon juice, mustard, honey and crushed garlic in a small bowl.

Mix together the warm chicken, beans, sliced red onion and walnuts in a shallow serving bowl. Pour over the dressing and toss gently.

SERVES 4 Ready in: 10 minutes

4 x 100g lamb steaks

Sea salt and black pepper

2 tsp ground cumin

1 tsp ground turmeric

2 tbsp olive oil

2 tbsp sesame seeds

2 tsp Greek honey

75g rocket leaves

1kg watermelon, peeled and cut into chunks

1 small red onion, halved and thinly sliced

1 small pack parsley

Juice of 1 lemon

A drizzle of pomegranate molasses (optional)

If you have time before, rub the lamb steaks with a little olive oil and the spices a few hours before or overnight.

Heat 1 tbsp olive oil in a non-stick pan and cook the lamb for 3 minutes on each side.

Turn off the heat, add the sesame seeds and honey to the hot pan, coat the lamb well.

Mix the rocket, watermelon, onion and parsley together, then divide onto 4 plates.

Slice each steak and place on top of the salad. Drizzle with pan juices and lemon juice. Serve immediately.

SERVES 4 Ready in: 25 minutes

FOR THE PATTIES:

500g minced lamb

50g grated sweet potato

50g fresh breadcrumbs

2 tbsp natural Greek yogurt

1 tsp ground cumin

2 tsp ground coriander

2 plump garlic cloves, crushed

2 tbsp freshly chopped mint leaves

Olive oil, for brushing

FOR THE DIP:

200g natural Greek yogurt

3 tbsp wholemeal tahini dip

Juice of 2 lemons

1 clove of garlic, crushed

¼ tsp hot chilli powder, or to taste

¼ tsp ground coriander

1 tsp sea salt

For the patties, mix together all the ingredients to blend well. Divide into 16 balls and roll each ball on a board with cupped hands to form into oval patties. Thread onto 4 metal skewers (or leave as mini patties).

Brush the patties with oil then cook on a griddle for 3-4 minutes on each side. Do not be tempted to turn until they are well sealed else the patties will stick to the grill or pan.

If you prefer you can place all the patties on a greased, lined oven tray and bake in the oven for 40 minutes at 180˚C/fan 160˚C/gas 4.

Beat all the ingredients for the dip together and serve with the patties.

These are called ‘babousakia’ in Greek which means ‘little shoes’.

SERVES 2 AS A MAIN COURSE OR 4 AS A MEZE Ready in: 1 hour

2 aubergines

4 tbsp olive oil

1 onion, finely chopped

250g lean minced lamb

3 tbsp tomato puree

3 cloves garlic, chopped

½ tsp ground cinnamon

1 tsp dried oregano or 1 tbsp freshly chopped

5 large ripe tomatoes, chopped

100ml dry red wine or lamb stock

125g feta cheese, crumbled

Sea salt and freshly ground black pepper, to season

Preheat the oven to 200˚C/fan 180˚C/gas 6.

Cut the aubergines in half lengthways and using a spoon, scoop out the flesh of each, leaving a 1cm border. Rub the shells with the olive oil then sit them upright, snugly, in a shallow ovenproof dish. Cover with foil and bake for 15-20 minutes.

Meanwhile coarsely chop the aubergine flesh. Heat 2 tbsp oil in a large pan, add the aubergine and onion and fry for 3-4 minutes until softened. Add the lamb, breaking it up and cook gently until the meat is browned and crumbly.

Stir in the tomato puree, garlic, cinnamon, oregano, tomatoes and wine. Mix well and simmer for 15 minutes or until the delicious juices have reduced to just a couple of tablespoons.

Divide the lamb mixture into the aubergine shells and return to the oven, covered for 20 minutes.

Remove the foil, sprinkle on the feta and cook for 5-10 minutes more to tinge the feta golden. Serve warm as a main or cold as part of a meze.

SERVES 6-8 (6 GREEKS, 8 NON-GREEKS!) Ready in: 4 ½ hours, plus resting time

2.5 kg leg or shoulder of lamb

olive oil

Sea salt and freshly ground black pepper

1 bulb of garlic separated into cloves

4-6 bay leaves

4 lemons, cut into quarters lengthways

1 tsp of ground cinnamon

150g Greek Kalkidis olives

Optional 1kg of Cypriot potatoes washed peeled and cut lengthways into quarters

Put your oven on as high as it will go.

Score the fat of the lamb in a criss-cross manner.

In a deep-sided baking dish put half the garlic cloves, 2 of the bay leaves and the lemon quarters into the bottom of the dish.

Place the lamb on top, drizzle with a good helping of oil, rubbing it in all over, then take the remaining garlic cloves and bay leaves and stuff into the slashed fat of the lamb.

Season well and sprinkle over the cinnamon.

Cover tightly with silver foil.

Place into the oven then turn the temperature down to 170˚C/fan 150˚C/gas 3½.

Leave to cook for 4 hours.

If you are adding the potatoes, put them around the lamb after 3 hours.

After 4 hours take the foil off the lamb and place to one side.

Roast for a further ½ hour.

Five minutes before you remove the lamb throw in the green olives making sure they are covered in the meat liquor.

Take out of the oven, cover tightly again with foil and a tea towel and allow to rest. I like to carve the lamb in the baking dish and serve it very rustically.

SERVES 4 Ready in: 1 hour

1 tbsp olive oil

350g lean shoulder of lamb, diced

2 rashers smokey bacon, roughly chopped

2 onions, chopped

1 celery stalk, chopped

1 large carrot, diced

4 cloves of garlic, finely chopped

1 tsp fennel seeds

2 waxy potatoes, diced

400g can Borlotti beans, drained and rinsed

2 tbsp tomato puree

500ml lamb or vegetable stock

250g fresh baby spinach leaves

Sea salt and freshly ground black pepper

Heat the oil in a large non-stick pan and cook the lamb, bacon, onions, celery and carrot for 5 minutes or until lightly coloured. Add the garlic and fennel seeds and cook for a further minute.

Stir in the potatoes, tomato puree and lamb stock. Cover and simmer gently for at least 45 minutes or until the lamb is tender.

Stir in the spinach, cook for 1-2 minutes to wilt the leaves then ladle into warmed bowls and enjoy.

SERVES 6 Ready in: 2 hours

1 butterflied leg of lamb (an average leg of lamb weighs 3.5kg, giving you a boneless weight of 2kg)

SPICE RUB:

125g almonds, roasted and chopped

3 cloves of garlic, diced

½ tsp turmeric

5 tbsp freshly chopped coriander

5 tbsp freshly chopped mint

½ tsp dried chilli flakes

100ml olive oil

Zest and juice of 2 lemons

Make the rub: blitz the first 6 ingredients in a hand blender or food processor. Add the oil and lemon zest and juice. Massage this over both sides of the lamb.

Place the lamb, cut side up, on a rack set over a roasting tray and bake in a preheated oven at 190˚C/ fan 170˚C/gas 5 for 15 minutes. Turn the lamb and roast for another 20 minutes then remove from the oven and leave to rest for 20 minutes.

FOR THE PARSNIP ROSTI:

400g parsnip, scrubbed and coarsely grated

200g potato, scrubbed and coarsely grated

2 egg whites

1 tsp ground turmeric

½ tsp ground coriander

2 tbsp olive oil

Sea salt and freshly ground black pepper

Place the parsnip and potato in a clean tea towel and twist the towel to squeeze out excess liquid.

Place the parsnip and potato in a bowl with the egg white, spices and olive oil. Mix together well.

Form the mixture into pancake shapes and place on an oiled baking tray and cook alongside the lamb for 35-45 minutes or until browned and crisp.

This hearty pork bake is so very simple to make: literally throw everything into the dish and put it in the oven, bring it out once it is cooked and serve it rustically straight to the table, with a big Greek salad and lots of yogurt.

SERVES 4 Ready in: 2 hours

1kg shoulder of pork, cut into fist size pieces

1kg Cyprus potatoes, quartered

Olive oil to drizzle

2-3 tsp ground cumin

1 tsp ground cinnamon

6 large tomatoes, thickly sliced

3 large onions, sliced

Sea salt and freshly ground black pepper

Preheat the oven to 200˚C/fan 180˚C/gas 6.

Put the pork and potatoes in a large earthenware dish. Pour a good drizzle of oil into the dish and with clean hands, coat the meat and potatoes well with oil. Add the spices, mix again.

Arrange the tomato and onion slices over the top, pour on a little more oil and season with the salt and pepper.

Cover tightly with foil and cook for around 1 hour then lower the heat to 180˚C/fan 160˚C/gas 4, remove the foil and cook for 40-45 minutes until nicely browned and the meat is tender.

SERVES 8 AS PART OF A MEZE AND 4 AS A MAIN COURSE Ready in: 45 minutes

8 large peppers, assorted colours

120ml olive oil

2 large onions, chopped

100g long grain rice

125g minced pork

2 tbsp freshly chopped parsley

2 tbsp freshly chopped mint

2 tsp ground cinnamon

400g can plum tomatoes (or 4 large fresh tomatoes, grated)

Juice of 1 lemon

Sea salt and freshly ground black pepper

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

Neatly slice the tops off the peppers, reserving them for later (or halve the peppers lengthways). Scoop out and discard the seeds.

Heat 3 tbsp olive oil in a large pan and fry the onions until softened. Stir in the rice and pork and continue cooking until the rice becomes transparent, the meat crumbly.

Stir in the herbs, cinnamon and tomatoes. Season with salt and pepper. Cook for 5 minutes.

Spoon the mince and rice mixture into the peppers to about ¾ full. Stand the peppers snugly in a casserole dish (use potato slices to wedge them if necessary to keep upright). Pop their lids back on. Mix together the lemon juice with the remaining olive oil and 6 tbsp water. Pour around the peppers.

Cover loosely with foil and bake in the oven for 30 minutes or until tender.

SERVES 4 Ready in: 40 minutes

6 tbsp olive oil

1½ kg lean braising beef, cubed

4 cloves garlic, chopped

5 tbsp red wine vinegar

1½ kg shallots, peeled

3 pieces cinnamon bark

2 bay leaves

1 tsp whole cloves

1½ tsp aniseed (or fennel seeds or 2 star anise)

3 x 400g cans chopped tomatoes

Sea salt and pepper

Heat the olive oil in a large heavy-based pan then brown the cubed meat in batches. Remove and set aside.

Add the shallots to the pan and cook gently until caramelised. Now add the garlic and cook for a further minute or two. Burnt garlic becomes bitter so always take care to add after onions.

Add the vinegar, the spices and tomatoes and season well. Stir in 200ml hot water. Cover tightly and simmer for a minimum of 1½ hours but preferably 2 hours or until the meat is very tender, in a rich, thick sauce.

SERVES 4 Ready in: 40 minutes

1 quantity of perfect tomato sauce (see p.89)

500g extra lean minced beef

½ tsp ground cinnamon

1 onion, finely chopped

1 tbsp olive oil

Sea salt and freshly ground black pepper

Use a food processor to finely chop and bind the minced beef, cinnamon and onion together then form the mixture into 16 equal rounds, the size of a walnut.

Heat the oil in a large pan over a medium heat, add the meatballs and cook for 7-8 minutes or nicely browned all over. Remove the meatballs to a plate.

Add the tomato sauce to the pan and bring to a gentle simmer. Return the meatballs, part-cover and simmer for 15 minutes or until the meatballs are cooked through.

Adjust the seasoning to taste and serve.