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Fibre-friendly recipes

Recipes and introductions by celebrity chef John Torode

"Eating things that are good for you sounds the most boring thing in the world and that's because we want to make it boring. The world of food is one of the most exciting things to be involved with, so how is it that so many people make the idea of 'good for you' not good fun?

"The Mediterranean diet has taught us many lessons and for me, the biggest lesson is wonderful olive oil. Not so long ago it was only available from pharmacies and was used to treat external ailments. Today it can be found in almost every store cupboard. And, as a non-dairy food eater, I had to find an alternative to butter, so the little bottles of fragrant oil become my beacon.

"The foods that I still love to eat now are some of the most classic of dishes from around the world. But these days, because of the forced environments and the continued use of antibiotics and food additives, I now try to buy additive-free and organic food - I feel safer knowing what has not gone into the food rather than the other way around."

Banana french toast with honey
Fennel orange and red onion salad
Ginger and chickpeas with steamed chicken
Bean soup with Swiss chard
Whole steamed sea bass, ginger and spring onions

Banana french toast with honey

Many people are bored by the usual breakfast offerings, but here's something that tastes great, looks a little naughty, but gives all the fibre that is needed plus a boost of energy. Banana stuffed french toast does all the right things and more - it'll make you smile and kids love it!

Ingredients

˝ loaf unsliced organic light rye bread
2 bananas
1 organic egg
1 tablespoons of soya milk
natural organic honey
1 tablespoons olive oil

Method

Pre-heat the oven to gas mark 4 (180C). Slice the bread into four centimetre thick slices and remove one side of the crust, then, place a knife into the side of the bread, and cut almost to the other side so as to make a pocket for the banana. Peel the banana and slice in half lengthways. Mix the egg with half the honey and all the soya milk. Put a piece of banana into the cavity of the bread and then gently pour in the egg mix.

Warm a frying pan and then add the oil. Place the bread in the pan and cook over a medium heat for five minutes or until lightly brown, turn over and cook on the other side for the same amount of time. Place on an oven tray and place in the oven for 10 minutes. Remove from the oven and pour over the remaining honey.
Enough for four hungry people!

Fennel orange and red onion salad

Fennel has been used for many years medicinally; it can be a helpful aid for the digestive system, and can guard against excessive flatulence. The orange provides vitamin C, while the red onion is believed to have cholesterol-lowering properties.

Ingredients

1 bulb of fennel (shaved) leaves set to one side
2 oranges, peeled
1 red onion peeled
50ml good olive oil
˝ lemon, juiced

Method

Mix the shaved fennel with the lemon juice and half the olive oil, and leave for five minutes. Peel oranges and slice into rounds, about two centimetres thick. Slice the red onion thinly and mix with the orange. Place a layer of the fennel and then a layer of the orange on a plate and finish with the remaining oil.

Ginger and chickpeas with steamed chicken

Ginger is a great 'blood cleanser' and it's very versatile. For example, you can have glass of carrot juice spiked with lemon juice and ginger first thing in the morning as a wake-me-up. This old favourite is an adaptation of an Indian dish with chickpeas, ginger and tomato, served with steamed chicken. The large amounts of garlic and tomato act as an antiseptic, while the chickpeas are high in fibre. I use fish sauce to season the dish rather than salt.

Ingredients

4 organic chicken breasts
200g chickpeas
20g coriander leaves
3 coriander roots
3 red onions
10 cloves of garlic
100g fresh ginger, peeled
8 tomatoes
50ml olive oil
10g mustard seeds

Method

Chick peas
The day before you cook the dish, soak the chickpeas in water and leave to soak overnight. The next day, drain the water away and place in a large pot, then cover with water (plus an extra four centimetres), bring to the boil, reduce to a simmer and cook for approximately 1˝ hours or until tender.

Peel and slice the onions. Using a pestle and mortar, crush the ginger with the garlic and the coriander root; heat the olive oil in a large pot that can take all the ingredients. Add the mustard seeds and cook until they pop, then add the onion and fry for five minutes until soft. Reduce the heat, then add the garlic and ginger paste and fry on a low heat for two minute, but do not let it colour. Cut the tomatoes into small pieces and increase the heat, add the tomatoes and half the fish sauce. Add the chickpeas and simmer for 20 minutes until the tomatoes start to break down. Check the seasoning and add more fish sauce to your taste. Steam the chicken and serve with the warm chickpeas.

Bean soup with Swiss chard

A real favourite, based on Italian Ribolita with lots of beans, vegetables and Swiss chard, for fibre and essential vitamins. The soup base means that all the goodness is saved, too. Cook for 2˝ hours over a low heat with bay leaves and peppercorns.

Ingredients

10 cloves of garlic
300g cannellini beans
2 red onions
200g tomatoes
2 sticks thyme
2 carrots
2 stems sage
2 leeks
Bouquet Garni
water
pepper
100ml olive oil
2 spring onions
200g Swiss chard
50g flat parsley

Method

In a large pan, cook the beans with the bouquet garni, oil, water and salt and pepper. In a heavy pan, sweat the garlic and sliced red onions then add tomatoes and season with olive oil. Add the bean mixture to the garlic mixture, minus about ˝ of the liquid - which you should keep to one side to use as a dressing later. To finish, warm the beans slightly, taste, season, and add the shredded chard and the flat parsley. Mix the reserved cooking liquid with some vinegar to make a dressing.

Whole steamed sea bass, ginger and spring onions

The Japanese have always excelled at low-fat diets with high nutritional values, and steaming fish in the Japanese style is delicious. This dish is full of fatty acid fish oils which are good for the heart and can help promote cell growth, while the ginger is thought to help keep colds at bay.

Ingredients

800g whole sea bass
30g caster sugar
75ml Shaoshing wine (or sherry)
150ml light soy sauce
20ml sesame oil
20ml peanut oil
100g fresh ginger, peeled and finely sliced
50g spring onion
20g coriander

Method

Cut and clean the fish (you can ask the fishmonger to do this for you when you buy it). Place in an oval bowl and score lightly across the skin. Mix together the shaoshing wine, sugar, sesame oil and soy sauce, and pour over the fish. Scatter with the sliced ginger. Steam until the flesh is firm (about seven to 10 minutes) and remove from the steamer. Sprinkle with the sliced spring onion and pour smoking hot peanut oil over the fish.