Serves 4

Ingredients

25g ( 1 oz ) polyunsaturated margarine
15 ml ( 1 tablespoon ) olive oil
1 medium onion , chopped
2 garlic cloves, finely chopped or crushed
450 g ( 1 lb ) ripe tomatoes, skinned and chopped
large pinch sugar
salt and pepper
1 teaspoon each of dried oregano , dried
thyme, chopped fresh parsley and chopped fresh basil

Heat the margarine and oil in a pan and gently fry the onion and garlic until softend.
Add the tomatoes to the pan with the sugar, and salt and pepper to taste.
Bring to the boil , then simmer for about 12 minutes until most of the liquid has evaporated.
Finally, stir in the herbs. Leave for 10 minutes to allow the flavours to amalgamate.
This sauce is equally delicious served hot or cold.
Dr. Reg Saynor

Serves 4

Ingredients

225 g ( 8 oz ) Basmati rice
30 ml ( 2 tablespoons ) sunflower oil
1 garlic clove, finely chopped
1 medium onion, finely chopped
1 large tomato, skinned and seeded
1 teaspoon wild garlic vinegar
1 large egg, beaten
10 ml ( 2 teaspoons ) soy sauce
salt and pepper
Wash the rice, drain and boil in sufficient salted water to cover it by about 12 mm ( 1/2 inch ).
Stir occasionally, and boil for 10 minutes or so,until all the water has been asorbed and the rice is swollen and tender.
Fluff uup the rice with a fork , place on one side and keep warm.
Heat the oil and fry the garlic and onion until the onion is tender.
Chop the tomato , add the pan along with the wild garlic vinegar, and cook for a few minutes.
Add the rice , then stir in the egg and soy sauce.
Cook for 1 -2 minutes and season to taste.

Dr. Reg Saynor

Serves 4

Ingredients

2 large onions, thinly sliced
4 large potatoes, thickly sliced
25 g ( 1 oz ) polyunsaturated margarine
25 g ( 1 oz ) plain flour
225 ml ( 8 oz ) semi - skimmed milk
salt and pepper
100 g ( 4 oz ) low - fat Cheddar Cheese , grated
4 medium tomatoes , sliced

Boil the onions and potatoes in salted water until tender, then strain

and place in a shallow ovenproof dish.
Pre-heat the grill.
In a separate pan, melt the margarine, add the flour and cook, stirring ,

for 2 minutes.
Slowly add the milk, stirring continually.
Cook the mixture until it thickens, add seasoning to taste, then pour the

sauce over the onions and potatoes.
Cover with grated cheese and tomato slices and place under the grill

until the cheese is brown and bubbling.
Dr. Reg Saynor

Serves 4

Ingredients

2 medium onions, sliced
1 small turnip or swede , chopped
450 g ( 1 lb ) carrots, sliced
225 g ( 8 oz ) frozen mixed vegetables
450 g ( 1 lb ) potatoes
40 g ( 1 1/2 oz ) polyunsaturated margarine
1 garlic clove, roughly chopped or sliced
40 g (  1 1/2 oz ) plan flour
450 ml ( 3/4 pint ) semi - skimmed milk
salt and pepper
175 g ( 6 oz ) low - fat Cheddar cheese , grated

Pre-heat the oven to 180 C ( 350 F/gas mark 4 ) .
Boil the onions for 3 - 4 minutes until they are just starting to soften,

then add the turnip and carrots.
Cook until tender, then add the mixed vegetables, and cook fur a further

2 minutes.
Strain, retaining the liquid.
Boil the potatoes in salted water and , when cool enough to handle, cut

into thick slices.
Heat the margarine with the garlic in a deep pan.
Then remove the garlic, mix in the flour and cook, stirring for 2

minutes.
Remove from the heat and slowly sitr in the milk, together with 150 ml (

1/4 pint ) of the vegetalbe liquid.
Put the pan back on the heat and cook slowly, stirring , until the

mixture thickens.
Add salt and pepper to taste, and half the cheese.
Mix this sauce thoroughly into the vegetables, then grease a casserole

dish and pour the mixture in.
Cover with the sliced potatoes followed by the remainder of the cheese.
Place in the oven and cook for 25 minutes.
Serve hot, accompanied by a salad if desired.
Dr. Reg Saynor

Serves 4

Ingredients

1 garlic clove, cut in half
small piece root ginger ( about 15 mm/ 1/2 inch long )
60 ml ( 4 tablespoons ) olive oil
1 onion, finely sliced
1 small leek, finely sliced
175 g ( 10oz ) small mushrooms
pinch of salt
1 teaspoon soy sauce

Place the garlic pieces and ginger in a wok or frying pan with the oil

and cook, stirring occasionally, for 1 - 1 1/2 minutes.
Remove the ginger and garlic ( or you can leave the garlic in the pan, if

you prefer) , add the onion and leek and fry for another 1 - 2 minutes.
Add the mushrooms and fry for another 2 minutes.
Sprinkle over the salt , followed by the soy sauce.
Serve with noodles or Basmati rice

Dr. Reg Saynor

Serves 4

Ingredients

4 lamb loin chops
a little plain flour
30 ml ( 2 talbespoons ) sunflower oil
1 large onion, 1/2 sliced, 1/2 chopped
1 garlic clove, chopped
4 mediuum tomatoes, skinned and chopped
600 ml ( 1 pint ) meat stock from a cube
1 teaspoon wild garlic vinegar
salt and pepper
Pre-heat the oven to 180 C ( 350 F/gas mark 4 ) .
Coat the chops in the flour.
Heat the oil in a pan and fry the chops until slightly browned.
Remove the chops to a plate and fry the onions and garlic ( you may find it easier to use two frying pans at this stage,since the chopped onions are supposed to be kept separate from the sliced onions).
Put the chopped onions in a casserole dish, place the chops on top and then cover with the sliced onions.
Add the tomatoes, stock and garlic vinegar.
Season with salt and pepper to taste and cook in the oven for 1 hour.
Serve wit boiled or mashed potatoes, mint sauce and peas.
Dr. Reg Saynor

Serves 4 - 6 , depending on the size of the joint

Ingredients

leg of lamb
2 - 3 cloves of garlic , thinly sliced
rosemary sprigs
black pepper
45 ml ( 3 tablespoons ) sunflower oil

Pre-heat the oven to 190 C ( 375 F/gas mark 5 ) .
Make small incisions all over the surface of the joint and carefully insert slice of garlic into each.
Also place the rosemary sprigs into a number of the cuts.
Sprinkle with pepper.
Place half the oil in a roasting tin and add the lamb .
Pour the rest of the oil over the joint and cook for about 30 minutes per 450 g ( 1 lb ), plus an extra 30 minutes.
To test, push a fork into the meat: if the juices run clear, the joint is cooked.
Leave the meat to ” relax ” in a warm place for 10-15 minutes.
This makes it easier to carve and more tender to eat.

Dr. Reg Saynor

Serves 4

Ingredients

225 g ( 8 oz ) low - fat sausage meat
1 medium onion, chopped
4 slices bread, made into breadcrumbs
1/2 clove garlic, finely chopped or crushed
60 ml ( 4 tablespoons ) olive oil or sunflower oil
2 sticks celery,chopped
1 teaspoon marjoram
1 tablespoon fresh, chopped parsley
salt and pepper
1 lemon
4 red, green or yellow peppers

Pre-heat the oven to 190 C ( 375 F/gas mark 5 ) .
Combine the sausage meat, onion, breadcrumbs and garlic and fry in hot oil until light brown and just tender.
Add the celery, marjoram, parsley, and salt and pepper to taste.
Squeeze the juice of a lemon over the top and mix well.
Cut the tops off the peppers and remove the core and seeds.
Then simmer the peppers in salted water for 4 - 5 minutes.
Drain, and fill with the sausage meat mixture.
Place the stuffed peppers in a greased baking tin and cook for 25 minutes.
Serve immediately with tomato sauce and mashed potato or boiled rice

Dr. Reg Saynor

Serves 4

Ingredients

1 medium onion,chopped
2 garlic cloves, finely chopped or crushed
75 g ( 3 oz ) long-grain rice,boiled and drained
225 g ( 8 oz ) very lean rump steak, chopped or minced
8 large green cabbage leaves, washed
2 large tomatoes, skinned and chopped
salt and pepper
Combine the onion, garlic, rice, and steak.
Place the cabbage leaves in hot water and soak them until they are soft enough to form envelopes around the filling.
Tie each little parcel with thread, or secure with cocktail sticks, so that the filling cannot escape.
Place the vinegar and tomatoes in a pan with a very little water , bring to the boil, add the cabbage parcels and simmer

gently until the cabbage has turned brown. Season to taste.
Serve with mashed potato.
Dr. Reg Saynor

Serves 4

Ingredients

45 ml ( 3 tablespoons ) olive oil
1 large onion, sliced
1 garlic clove, finely shopped or crushed
1 cooking apple, peeled , cored and chopped
450 g ( 1 lb ) lean stewing or brasisng steak, cubed
a little plain flour
225 g ( 8 oz ) canned tomatoes without liquid
100 ml ( 4 fl.oz ) beef stock
2 chicken breasts, cubed
salt and black pepper
Pre-heat the oven to 180 C ( 350 F/gas mark 4 ) .
Heat the oil and fry the onion and garlic until the onion is just tender.
Add the apple, cabbage and green pepper, and continue cooking, stirring all the time, for about 2

minutes.
Place in a large casserole with a lid.
Coat the beef in flour and fry quickly until sealed and golden brown.
Transfer the beef to the casserole , along with the tomtaoes ,beef stock.
Cover the casserole and cook for one hour, then add the chicken pieces and cook for a further hour.
Add salt and pepper to taste.
Serve with boiled potoatoes or a crusty loaf.
Dr. Reg Saynor