POLENTA BERRY MUFFINS

250g rice flour
170g polenta
2 tbs soft brown sugar
1½ tsp bicarbonate of soda
250g blueberries or other berries
1 apple, cored and grated
170g plain low-fat yoghurt
2 tbs lemon juice
1 tbs sunflower oil
150ml apple juice

• Preheat the oven to 200C. Sieve the flour, polenta, sugar and bicarbonate of soda into a bowl.
  
• Mix in the grated apple and berries. Mix together the yoghurt, lemon juice and stir into the berry mixture.
  
• Spoon into non-stick muffin moulds.
  
• Bake in the centre of the oven for 10-15 minutes or until golden.
  
• Leave to cool on a wire rack.

Makes 16 muffins 

Nutritional information: 130 calories, 1.8g fat and 26g carbohydrate

Hey Dahl, warm up with this one (serves 2-3)

250g yellow spilt peas (soaked overnight & drained) [or pressure cook for 20 mins]
1 onion chopped finely
2 cloves garlic,  crushed
1 vegetable stock cube
1/2 tsp cumin
1/2 tsp tumeric
1/2 tsp chilli
1   tsp ground corriander
1/2 tsp salt
1/2 tsp ground black pepper
250mL - 500mL water depending on thickness desired.

• Place all ingredients together in heavy based saucepan and simmer until consistant mixture is acheved. (You can pressure cook this for 15 minutes)
  

CousCous Royalish (serves 4-6)

This can easily be a vegetarian dish, just change the stock cube and omit the meat.
For this recipe, you will need:

2 medium onions, roughly chopped
4 carrots, chopped into 3cm chunks
100g fresh spinach leaves
1 zucchini (courgette) chopped into 3cm chunks
3 cloves, garlic, sliced finely
3 stalks celery, chopped into 3cm chunks
2 lamb stock cubes (vegetable for the vegie version)
4 medium potatoes, quartered.
1 large chicken breast fillet, skin off, sliced thinly.
425g tinned chickpeas, drained.
1/2 tsp cumin powder
1/2 tsp dried mint
1/2 tsp ground cinnamon
1/2 tsp ground coriander
1 Tbs harissa (if none then 1/4 tsp chili powder)
1 - 2 Tbs honey
750-1000mL water (depends on how soupy you want it)

1. Place all ingredients in the pressure cooker, on a high heat setting, cook under pressure for 12 minutes.
2. Allow the cooker to depressurise by itself.(If you are unfortunate enough not to have a pressure cooker - go and by one!) OR ... simmer on the stove for 40 - 50 minutes.)
3. Cook couscous according to the instructions on the pack, omitting any oils or fats.
4. Serve couscous with the sauce that you have just so lovingly created.
   

Butternut Squash & Chickpea Hot Pot

POINTS® Value: 3 Servings:  3 Preparation Time:  20 min Cooking Time:  60mins - 2 hours Level of Difficulty:  Moderate Course: main meals

Ingredients

• 1 tablespoon olive oil
• 1 medium onion(s), wedged
• 2 clove garlic, sliced thinly
• 500 g butternut squash, cubed, 2cm
• 1 medium courgette, 2cm cubed
• 1 medium Pepper, red, roughly chop
• 180 g spinach, rinsed
• 2 1/2 g chilli powder, (1/2 tsp)
• 1 teaspoon ground coriander
• 5 serving(s) Garam Masala, (1 tsp)
• 15 g ginger, cut finely
• 800 g canned tomatoes, chopped, include juice
• 1 can Tesco Organic Chick Peas, drained and rinsed
• 1 teaspoon ground cumin
• 100 g french beans, halved

Instructions

1. Heat oil in Pan
2. Fry onion and garlic
3, Add butternut and fry, stirring constantly until pumpkin begins to soften.
4. Add all other ingredients.
5. Simmer, stirring, then place in a slow cooker for 4 hours until vegetables & chickpeas are softer.
6. Season to taste.
(This cold be cooked in a casserole in the oven at 150oC - I think)