cookery
Nutritionist Rob Hobson has developed these recipes to help us shift away from the naughty stuff
Charred oyster mushroom kebabs with tamari & honey
Serves 2 (6 small skewers)
Ready in 25 mins, plus marinating
25ml tamari
25ml honey or maple syrup
2tsp sesame oil
3tbsp light olive oil
2 garlic cloves, finely chopped
500g oyster mushrooms
Little gem lettuce, leaves separated and washed
1tsp sesame seeds, toasted
2 spring onions, thinly sliced
1 Soak 6 skewers in cold water (if wooden) to stop them from burning.
2 Combine the tamari, honey, sesame oil, olive oil and garlic in a large bowl.
3 Cut the tops off the oyster mushrooms and tear each one into 4 strips lengthways. Add to the marinade and combine well, then leave for 20 mins to marinate.
4 Thread the mushrooms onto the 6 skewers, folding them over as you do so to give them a chewy texture.
5 Heat a griddle or non-sick frying pan over a high heat and wait until it is smoking hot. Add the skewers to the pan and cook for about 6 mins, turning regularly until charred. Take out of the pan and drain on kitchen paper.
6 Arrange the lettuce leaves on a large plate. Place the kebabs on top of the lettuce and scatter over the sesame seeds and spring onions.
Melt-in-the-middle salmon & cod fishcakes
Making the sauce in these fishcakes yourself means removing the modified starches and inverted sugar syrups used in shop-bought fishcakes. This recipe also uses a wholemeal crumb to coat the cakes and there is no deep-frying.
Serves 4
Ready in 1 hr 20 mins, plus freezing and cooling
500g Maris Piper potatoes, peeled and cut into small pieces
300g skinless cod fillet
120g skinless salmon fillet
Pinch of freshly grated nutmeg
2tbsp milk
Handful of fresh flat-leaf parsley, finely chopped
Zest of 1 lemon
3tbsp wholemeal flour
2 eggs, beaten
100g fresh breadcrumbs
2tbsp extra virgin olive oil
FOR THE SAUCE
1tbsp wholemeal flour
1tbsp butter
300ml milk
50g mature Cheddar cheese, grated
1tsp Dijon mustard
Sea salt and black pepper
1 Make the sauce at least 2 hrs in advance, so it has time to freeze. Put the flour and butter into a small saucepan set over a low heat and stir to make a paste as the butter melts. Slowly pour in the milk and whisk until a smooth sauce forms. Keep whisking for a further 5 mins until the sauce thickens.
2 Remove the pan from the heat, then stir in the cheese and mustard. Season with a little salt and pepper. Divide the mixture evenly between 4 silicone cupcake cases then place in the freezer for at least 2 hrs.
3 Boil the potatoes in a large saucepan of salted water for about 15 mins until
