- 4 chunky cod fillets (or any firm white fish, fresh or frozen)
- 450g frozen spinach
- 50g Avonmore butter
- 50g flour
- 1/2 cup Lemon lemon juice
- 400ml Avonmore Supermilk
- 1/2 onion, studded with 3 cloves
- 2 bay leaves
- 6 black peppercorns
- 3 tbsp Avonmore Cooking Cream
- 1tsp Dijon mustard
- Salt and paper
- 2 tbsp capers
- 1/3 cup fresh dill, leaves plucked
- Allow the spinach to defrost overnight in the fridge or quickly defrost in the microwave. Squeeze out some of the excess water.
- To make the sauce, gently heat the milk with the onion, bay leaves and peppercorns.
- Melt the butter in a saucepan before adding in the flour to form a paste called a roux, stir well to mix. Slowly start pouring in the milk, stirring constantly. Add the lemon, cream and mustard and season well.
- In a large baking dish lined with parchment paper, spread out the spinach. Place the cod on top and season well. Pour over the creamy sauce. Bake at 200’C for 12 to 15 minutes until the cod is opaque and cooked through.
- Garnish with capers and fresh dill.
- 1 shallot
- 3 cm piece of fresh ginger
- 1 tsp. black sesame seeds
- 1 tsp. white sesame seeds
- 2 tsp. coconut oil
- 1 tsp. dried turmeric
- 100g Flahavan’s Irish Organic Jumbo Porridge Oats
- 500ml vegetable stock
- Salt and pepper
- 2 free range eggs
- 100g Kimchi
- Handful fresh coriander leaves
- 150g plain flour
- 1 teasp. baking powder
- 2 tablesp. sugar
- 3 eggs
- 1 tablesp. Greek style yoghurt
- Butter for cooking
- 4 chicken breasts, cooked and sliced
- Handful salad leaves per person
- 1 mango, sliced
- Handful seedless black grapes
- 50g cashew nuts
- 1 mango, peeled and chopped
- 3-4 scallions, chopped
- Handful of basil leaves
- 1 tablesp. rice vinegar
- 4 tablesp. olive oil
- Salt, black pepper and a pinch of sugar
The absolutely best way is to roast a whole chicken with lots of garlic cloves, a few sprigs of rosemary, lemon wedges stuffed into the cavity and seasoned with salt, black pepper and cayenne pepper. Cook until the juices run clear. Then an hour or two later, take the meat off the bone and make the salad. If you haven’t time to roast a chicken then you can just grill a few chicken breasts, slice them up and make the salad.Start with the dressing, put all the dressing ingredients in the processor, give it a quick whiz, taste for seasoning.
Coat the salad leaves in a little of the dressing, arrange the leaves on individual plates or in one large bowl. Add the sliced mango, grapes, nuts and chicken. Drizzle over the dressing and serve with some nice bread.
The trick to fluffy muffins is to fold the wet and dry ingredients together as briefly as possible until just combined; don’t worry if the mixture still looks a little lumpy. These muffins are best served on the day they are made.
- 75g butter
- 225g plain flour
- 1 tbsp baking powder
- ¼ teasp. bread soda
- Pinch of salt
- 100g stone-ground wholemeal flour
- 120ml milk
- 5 tablesp. natural yoghurt
- 2 eggs, beaten
- Finely grated rind of 1 orange
- 100g marmalade
Preheat the oven to Gas Mark 4, 180ºC (350ºF). Line a muffin tin with deep paper cases. Melt the butter in a small pan or in the microwave. Remove from the heat.
Sift the plain flour, baking powder, bread soda and salt into a bowl. Stir in the wholemeal flour. Beat together the milk, yoghurt, eggs, warm melted butter and orange rind. Make a well in the dried ingredients and stir in this mixture along with the marmalade.
Spoon the mixture equally into the paper cases and bake for 20-25 minutes until well risen and golden brown. Leave to cool for five minutes, then serve warm with a pot of hot coffee.
If you don’t fancy using marmalade try making them with lemon curd instead.
Nutritional Analysis per Serving
Protein: 6g per muffin
Carbohydrates: 28g per muffin
Fat: 8g per muffin
Iron: .9mg per muffin
Energy: 195kcal per muffin