Serves 2

1 Fry the grated carrot in a pan with the olive oil, chopped garlic, chopped red chilli and caraway seeds over a moderate heat for 5-8 minutes, stirring frequently. Leave to cool before using in the sandwich.

2 Cut the sourdough bread into thick slices or slice the baguettes with a serrated knife along the middle so the two pieces are still connected at the back.

3 Spread 100g houmous onto the bread or baguettes, then pile on plenty of the fried grated carrots. Remember to scrape in the caraway seeds and chilli.

4 Add the Greek yoghurt to the bread or baguette in blobs, followed by the chopped coriander. Season with a little salt and freshly ground black pepper.

5 Serve immediately or transfer to a plastic container for a delicious packed lunch.

*For more delicious recipes and food features, pick up our latest issue of Healthy at your nearest Holland & Barrett store.

Serves 4

1 Tip the spinach into a large pan over a medium heat and cook until the leaves are wilted and tender. Drain and leave until cool enough to handle, then squeeze the spinach between your hands to remove as much water as possible and roughly chop.

2 Melt the butter in a sauté pan, add a quarter of the chopped onion and cook over a medium heat until tender, but not coloured. Add the chopped spinach and cook for a further 2 minutes. Tip into a bowl, season with freshly grated nutmeg, salt and black pepper and leave to cool.

3 Add the ricotta, Parmesan, plain flour and egg yolks to the mixture and mix until smooth. Cover and chill the mixture for a couple of hours to firm up.

4 Meanwhile, prepare the tomato sauce. Heat the oil in a pan over a medium heat, add the remaining onion and cook until soft, but not coloured. Add the crushed garlic and cook for a further minute. Add the tinned tomatoes, sugar and season well with salt and freshly ground black pepper. Bring to the boil and simmer over a medium heat for about 7 minutes until slightly thickened. Add the chopped basil.

5 Lightly dust the work surface with a little plain flour and roll the spinach mixture into a log about 3cm in diameter. Cut the log into 3cm pillows or gnocchi and lay on a baking tray that has been lightly dusted with plain flour. Bring a large pan of salted water to the boil. Add the gnocchi and cook for about 3 minutes until they are tender and float to the surface of the water.

6 Drain the gnocchi and serve in bowls with plenty of the tomato sauce. Scatter with grated Parmesan and drizzled with a little extra virgin olive oil.

*For more recipes and food features pick up the latest issue of Healthy from a Holland & Barrett store near you.

For a pretty garnish to pep up the rice, put sliced chilli in iced water, leave for 30 minutes and watch it curl.

Serves 4-6
Takes 15 minutes

1 Heat the oil in a non-stick wok until very hot. Add the rice and spring onions and cook for 1-2 minutes, stirring to break up the grains.
2 Put the rice to one side and pour in the eggs. Cook for 1-2 minutes until the eggs are just setting, then add the peas and stir everything together to break up the egg and combine with the rice. Cook for a further 1-2 minutes, stirring constantly, season and serve.

*For more delicious recipes pick up the latest issue of Healthy magazine in a Holland & Barrett store near you.

This recipe also works really well with tender pork loin strips.

SERVES 4-6
TAKES 30 minutes

1 Cook the noodles according to packet instructions. Drain and rinse in cold water until cold. Set aside.
2 Heat the oil in a non-stick wok until really hot. Fry the steak for
1-2 minutes, until brown. Set aside.
3 Add the onion to wok and cook for 3 minutes, then add the red pepper, beansprouts, pak choi and mangetout, and fry for a further 2 minutes.
4 Return the noodles and beef to the pan, with the soy sauce, rice vinegar and oyster sauce. Fry for a few more minutes, tossing until coated and warmed through. Serve immediately.

Makes 24
Preparation 40 minutes
Cooking 20 minutes

1 Sift the flour and sugar into a mixing bowl, then rub in the butter with your fingers until the mixture resembles breadcrumbs.
2 Stir in the orange zest, then the juice using a knife, until the pastry just begins to stick together. Gather up the pastry and pat it into a ball with lightly floured hands. Wrap it in plastic food wrap and chill it in the fridge for at least 30 minutes.
3 Preheat the oven to 200°C/
180°C fan/gas mark 6. Grease two 12-hole bun tins.
4 Put the cream cheese and caster sugar into a bowl, and beat together until smooth.
5 Remove pastry from the fridge. Knead it lightly, then divide it in
half and roll out one half rather more thickly than usual. Using an 8cm pastry cutter, cut out 24 rounds, re-rolling the pastry as necessary.
6 Line the tins with the pastry rounds. Fill to half their depth with mincemeat, then put a tsp of the cream cheese mixture on top and smooth it level.
7 Roll out the remaining pastry, using a 5cm pastry cutter (or star shaped cutter like we did), and cut another 24 rounds. Moisten the underside of the rounds with milk, water or beaten egg, and place them on top of the filled pies. Press the edges together lightly and make a small slit in the top of each pie.
8 Brush the tops with milk and bake in the oven for 15-20 minutes, until the pies are golden.
9 Allow the mince pies to cool slightly before removing them from the tins, then sprinkle with icing or caster sugar. Serve warm or cold.

Tips
1 To make the pastry even more crumbly, use two-thirds butter and one-third lard or vegetable fat.
2 The flavour of mincemeat can be hugely improved by adding lemon juice and some finely chopped sharp apple.

For more of Henry’s recipes and other health features pick up the new issue of Healthy from the 5^th November from your local Holland and Barrett store and selected retailers.

There are hundreds of ways to dress a pavlova, but this is our favourite: simple, clean and drizzled with the sharp, juicy pulp of passion fruit. We like to serve it up on individual meringues, to make the recipients feel extra special.

Serves 6
Preparation 20 minutes
Cooking 2 hours

1 Heat the oven to 120°C/100°C fan/gas mark ½. Line a large baking sheet with baking paper.
2 Using an electric hand mixer, beat the egg whites, salt, vinegar and vanilla on a high speed until soft peaks form.
3 In a separate bowl, whisk the 200g of sugar and the cornflour together by hand and add half of this mixture to the frothy egg whites. Use the electric hand whisk to whip until very stiff. Add the remaining 100g of sugar and whisk until smooth and glossy.
4 Spoon six large scoops of meringue onto your baking sheet, 4cm apart.
5 Bake in the oven for about 2 hours, then check the meringues. Remove from the oven when dry and firm. It should
be possible to gently peel them off the paper. If they stick to the paper, they’re not ready. Leave to cool completely.
6 To assemble, place the meringues on a large serving plate or individual plates. Put a dollop of raspberry jam on each, then a generous helping of cream.
7 Cut and quarter the strawberries and toss with the 2 tbsp of caster sugar. Leave to macerate for a few minutes while you halve the passion fruits.
8 Stir the fresh strawberries and divide equally between the pavlovas. Scoop out half a passion fruit over the top of each and serve immediately.

Cook’s Tips
1 You can prepare the strawberries up to 2 hours in advance and keep them in the fridge to save time.
2 These delicious meringues can be made up to five days in advance and keep well in an airtight container.

*For more of Henry’s recipes and other health features pick up the new issue of Healthy from the 5^th November from your local Holland and Barrett store and selected retailers.

They may have had a bad rep in the past but potatoes are a vehicle for flavours. And if cooked right, they can be part of a healthy meal as long as you don’t drench them in fatty toppings like butter or mayonnaise. We know you agree because research indicates that the nation is still firmly in love with the humble spud; around half of us enjoy potatoes as part of a  family evening meal three or four times a week

So in celebration of potato week, we’ve come up with a  delicious tapas recipe for a quick and easy lunch for girls (and boys) on the go.

Prep Time: 10 mins
Cook Time: 5 – 6 mins
Serves: 4

METHOD
1. Place the potatoes in a saucepan and cover with cold water. Bring to the boil
and simmer for 5-6 minutes until tender. Drain.
2. Meanwhile, remove the skin from the chorizo and slice. Fry in a non-stick
frying pan with the pepper for 2-3 minutes. Add the spring onions,
tomatoes and potatoes and cook for 2-3 minutes until heated through.
Serve with salad as a light lunch or supper.

Want more potato inspired recipes and info? Go to www.manyfacesofpotatoes.co.uk.

Smoked Salmon and Scrambled Eggs

If you prefer, replace the smoked salmon with flaked smoked mackerel or pieces of cooked smoked haddock for a delicious twist.

Serves 2 and takes 10 minutes

1. Whisk the eggs together with the milk. Put the soya spread in a saucepan (reserving a small amount for spreading) and cook the egg and milk mixture with it for 2-3 minutes, stirrong until it just comes together.

2. Meanwhile, toast the bread and spread it with a little more of the soya spread. Spoon the scrambled egg onto the toast, then top with smoked salmon and a little dill.

PHOTOGRAPHY: Gareth Morgan

RECIPES, PROPS AND STYLING: Kim Morphew

*For more delicious recipes see the September/October issue of Healthy magazine, on sale 24th September – 4th November in Holland & Barrett stores and selected newsagents nationwide.

Proper Porridge with Raspberry Compote
You can use whichever berries you have to hand, including blueberries, strawberries or blackberries. Frozen berries also would work well.

Serves 2
Takes 15 minutes

1 Put the sugar, orange zest and juice in a pan and heat for a minute until the sugar has dissolved. Add the raspberries and cook for 1-2 minutes until the berries have gently warmed through. Set aside.
2 Put the porridge oats and soya milk into a saucepan and bring to the boil. Simmer for about 10 minutes, stirring constantly, until the oats are softened. Spoon into bowls and top with the raspberry compote.

PHOTOGRAPHY: Gareth Morgan, RECIPES, PROPS AND STYLING: Kim Morphew

*For more delicious recipes see the September/October issue of Healthy magazine, on sale 24th September – 4th November in Holland & Barrett stores and selected newsagents nationwide.

BERRIES

Good: strawberries…

‘Strawberries are an excellent source of vitamin C, which can help to support your immune and nervous systems,’ says Holland & Barrett nutritionist Kate Butler. A recent study published in the journal Food Chemistry found that if eaten regularly, they could boost antioxidant levels in the blood, helping ward off the effects of ageing.

Better: blackberries…

‘Blackberries’ vitamin C content is even higher than strawberries and they’re a great source of betacarotene thanks to the dark colour pigments,’ says Vicki Edgson, nutritionist and founder of Honestly Healthy foods (www.vickiedgson.com). Your body turns betacarotene into vitamin A, a powerful antioxidant which can help boost your immune system.

Best: blueberries…

Blueberries have long been associated with supporting heart health and vision, and their active plant compounds can also help break down fat cells. ‘Blueberries also contain glutinous fibre, which can help remove potentially harmful colonic plaques from the bowel,’ says Edgson. ‘They’re fantastic for your skin, too – many top dermatologists recommend them.’

VEGGIE

Good: green cabbage…

The smell may bring back memories of school dinners, but green cabbage is a superfood! ‘Cabbage contains organic chemicals called glucosinolates which are preventative against cancer,’ explains Edgson. Cabbage is also well known to give your digestive health a boost, Butler adds. Stop sniggering at the back!

Better: watercress…

‘Watercress contains phenomenal amounts of iron, and is a rich source of vitamins C and A,’ says Edgson. The peppery plant also contains decent amounts of calcium and folic acid. Remember to drink a glass of orange juice when you eat plant sources of iron to help your body absorb them more effectively.

Best: kale…

Kale is a member of the cabbage family, but contains far more active ingredients than its cousins. Edgson says, ‘Kale has the highest iron content and is a great source of soluble fibre.’ Soluble fibre can help lower cholesterol, while a Korean study found women eating kale were less likely to develop breast cancer. Try steamed kale with fish such as salmon, or in a broth.

Words: Rosalind Ryan

*For more ways on how to boost your diet, see the September/October issue of Healthy magazine, on sale 24th September – 4th November in Holland & Barrett stores and selected newsagents nationwide.