Breakfast bar

This is a winning breakfast for children and adults alike. As dried fruit and nuts are an excellent source of energy, they should keep everyone happy until lunchtime. Eat in the car if you are planning an early start or use for lunchboxes or picnics as an excellent healthy option. Experiment by replacing the sultanas with dried cranberries, cherries or banana chips.

Leave out the peanut butter and almonds if you have any doubt about a nut allergy.

MAKES 16 BARS

150 g (5 oz) porridge oats

50 g (2 oz) sultanas

75 g (3 oz) ready-to-eat apricots, chopped

50 g (2 oz) dried papaya, finely chopped

50 g (2 oz) dates, pitted

25 g (1 oz) flaked almonds

25 g (1 oz) sesame seeds

2 tablespoons clear honey

3 tablespoons smooth peanut butter

1 egg white

Preheat the oven to 190°C/350°F/gas 5 and line a 27 1/2 cm x 18 cm (11 inch x 7 inch) baking tin with non-stick parchment paper. Place the porridge oats in a bowl and stir in the sultanas, apricots, papaya, dates, flaked almonds and sesame seeds.

Place the honey and peanut butter in a small pan and heat gently, stirring occasionally until smooth. Drizzle into the oat mixture and mix well to combine.

Put the egg white in a bowl and beat with a balloon whisk until light and frothy.

Fold into the oat and honey mixture until everything is sticking together. Transfer to the prepared baking tin and spread out evenly, pressing down the mixture with the back of a spoon to make the surface as even as possible.

Bake for 15–20 minutes, until the top is golden brown and feels firm to the touch. Remove from the oven and cool slightly in the tin, then cut into 16 bars.

Leave to cool completely before removing them from the tin. Store the bars in an airtight container for up to 5 days.

Spiced chicken and herb couscous

Simple but stylish. This dish is perfect for eating al fresco, whether you decide to cook it under the grill or on a barbecue.

Use pork fillets or sirloin steak instead of the chicken if you prefer.

SERVES 4–6

4–6 chicken breast supremes (wings still attached)

2–3 teaspoons harissa, chilli paste or sweet chilli sauce

300 g (11 oz) couscous

1 red onion, finely diced

350 ml (12 fl oz) chicken stock

grated rind and juice of 1 lemon

3 tablespoons olive oil

150 g (5 oz) cherry tomatoes, halved

200 g (7 oz) feta cheese, crumbled into small pieces

4 tablespoons chopped fresh flat-leaf parsley

4 tablespoons chopped fresh coriander

salt and freshly ground black pepper

lime wedges, to garnish

Preheat the oven to 160°C/325°F/gas 3 and preheat the grill to medium. Slash the skin side of the chicken, then rub the harissa or chilli paste or sweet chilli sauce into each chicken breast, making sure it goes deep into the slashes.

Season to taste.

Place the chicken skin side up on a foil-lined grill pan. Cook for 8–10 minutes on each side or until chicken is cooked through and the skin is crisp.

Meanwhile, place the couscous and red onion in a roasting tin and cook for 5 minutes, until the couscous is lightly toasted and the onion has begun to crisp, stirring once or twice to ensure that it cooks evenly.

Heat the stock in a small pan or in the microwave.

Place the toasted couscous and onion into a pan and pour over the hot stock, then stir in the lemon juice and 2 tablespoons of the olive oil.

Cover and leave to soak for 5 minutes, until all the liquid has been absorbed.

Place the couscous on the hob and heat gently for 2–3 minutes while breaking

up the grains with a fork. Remove from the heat and fold in the remaining olive oil with the lemon rind, tomatoes, feta, parsley and coriander. Season to taste.

To serve, arrange the herb couscous on warm plates with the chicken and garnish each one with lime wedges.

Vietnamese beef noodles

This is what I love to eat when I'm feeling a bit under the weather but

need my body to keep going. It's a fantastic way of making those thin

steaks go a bit further and literally takes no more than 15 minutes to

prepare from start to finish.

Serves 4

450 g (1 lb) thin egg noodles

1.2 litres (2 pints) chicken stock

1 teaspoon freshly grated root ginger

sunflower oil

350 g (12 oz) minute steaks (very thinly sliced)

1 tablespoon sweet chilli sauce

150 g (5 oz) baby corn, halved

150 g (5 oz) mangetout, trimmed

200 g (7 oz) pak choi, cut on the diagonal into 4 cm (1 1/2 inch) pieces

1 teaspoon cornflour

4 tablespoons dark soy sauce

juice of 1 lime

fresh mint leaves

150 g (5 oz) fresh bean sprouts, well picked over

2 tablespoons chopped fresh salad cress, to garnish

Place the noodles in a heatproof bowl and pour over enough boiling water to cover. Set side for 5 minutes until softened or as per packet instructions.

Pour the stock into a large pan with the ginger and bring to the boil.

Heat a griddle pan until very hot, then lightly oil it. Brush the steaks with the chilli sauce. Place on the hot griddle and cook for 2 minutes on each side.

Transfer to a plate and set aside.

Add the baby corn to the stock with the mangetout and pak choi. Mix the cornflour with a little water in a bowl, then stir into the pan. Return to a simmer and cook for 2 minutes, until tender. Add the soy sauce, lime juice and mint, stirring to combine.

To serve, drain the noodles and divide among warmed bowls. Add the bean sprouts and ladle over the flavoured stock.

Thinly slice the rested steaks and add to the bowls. Scatter salad cress on top.