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Summer berry muffins

Summer berry muffins

Fresh summer berries not only add delicious flavour and colour to these tempting American-style muffins, they also make them more nutritious. The muffins are at their best when served warm, fresh from the oven, but will be enjoyed just as much once cooled.
Sushi rolls

Sushi rolls

Japanese food tends to be low in fat, and these stylish sushi rolls are no exception. Now that the ingredients are available in supermarkets, it is easy to make them yourself. You must use sushi rice, which is sticky when cooked.

Sticky spare ribs

Here pork spare ribs are simmered first to tenderise the meat and to remove some of the fat, before being roasted in a deliciously sticky orange and mustard glaze. Choose the meatiest ribs you can find. When serving them, put out finger bowls and plenty of napkins for cleaning fingers.
Exotic fruit salad

Exotic fruit salad

This simple but special fruit salad is bursting with the wonderful colours and fragrance of exotic fruits – papaya, mango, kiwi fruit and passionfruit. It's rich in vitamins, too, making a delightfully refreshing and nutritious end to a meal. Arrange the fruit on a platter or mix together in a bowl.
Pasta with two-cheese sauce

Pasta with two-cheese sauce

This is one of the quickest options for a nutritious family meal – the cheese mixture is prepared in the time it takes the pasta and peas to cook. When you add the hot pasta to the parmesan and ricotta, the heat melts them, producing an instant creamy sauce.
Calzone with roast capsicums

Calzone with roast capsicums

Calzone is a bit like an Italian version of a Cornish pasty, but with the tasty filling sealed inside pizza dough rather than pastry. This recipe combines diced chicken with olives, roast capsicums, fresh basil and mozzarella to make an ideal snack for a packed lunch or picnic.
Burghul pilaf

Burghul pilaf

The combination of grains and beans is common to all cuisines with a tradition of vegetarian meals. In this delicious one-pot main dish, ground coriander and cinnamon and dried apricots add a Middle Eastern flavour.
Smoked fish paella

Smoked fish paella

One of the reasons the so-called Mediterranean diet is considered healthy is that it features many dishes like this one from Spain, based on rice cooked in olive oil with lots of vegetables and a modest amount of protein foods. The spicy chorizo here adds an authentic Spanish flavour.
Mushroom vegetable stir-fry

Mushroom vegetable stir-fry

Stir-frying really makes the most of vegetables, retaining their colour, flavour and texture. The best thing about this dish is that you can use up any vegetables in the refrigerator and turn them into a tasty and nutritious side dish or light meal served with noodles.
Watermelon and fetta salad

Watermelon and fetta salad

A summery cheese salad, this has been devised with a nod towards the Mediterranean. The salty tang of creamy fetta cheese is contrasted with bright pink and orange fruit, luscious and full of sweet flavour. A mix of salad leaves adds a slightly peppery taste, and toasted seeds give crunch.
Leek and prosciutto pizza muffins

Leek and prosciutto pizza muffins

Sweet leeks, aromatic basil and savoury prosciutto are combined with mozzarella to make a sophisticated pizza-style topping for wholemeal muffins. For a crisp and refreshing contrast, serve with a simple salad of watercress sprigs and coarsely grated carrot tossed with oil and lemon juice.
Strawberry and yoghurt smoothie

Strawberry and yoghurt smoothie

This refreshing drink is perfect for summer when strawberries are plentiful and full of flavour and vitamins. It takes only a few minutes to prepare, so is ideal as a nourishing start to the day or as a light snack-in-a-glass at any time.
Corn fritters

Corn fritters

In this recipe, crisp, juicy corn kernels are added to a thick batter flavoured with chilli and fresh coriander, and then pan-fried in big spoonfuls. Piled on a bed of watercress and drizzled with a minted spring onion and yogurt sauce, the fritters make a quick, easy meal.
Warm sesame chicken salad

Warm sesame chicken salad

Strips of chicken in a crisp coating of sesame seeds, breadcrumbs and cornflakes are served atop a crunchy vegetable salad dressed with a fresh herb vinaigrette. A little chilli powder in the coating gives a bit of a kick.
Mediterranean seafood salad

Mediterranean seafood salad

Poached mussels, prawns and scallops bring the flavour of southern Italy to this chilled salad. Black squid-ink pasta would be served in restaurants along the Amalfi coast, but spinach, red capsicum and egg linguine are also suitable. Enjoy this as a summer lunch or supper dish.

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