Recipe of the Day: David Bez’s smoked mackerel, quinoa & courgette salad

For a vegan alternative, replace the mackerel with cucumber and add a further 50g of quinoa.

For the salad, assemble:

1 small courgette, shaved into ribbons with
a vegetable peeler
100 g red and yellow cherry tomatoes, halved
50 g pre-cooked black quinoa
50 g smoked mackerel, flaked
handful of fresh flat-leaf parsley leaves

For the dressing, mix:

1 tbsp extra virgin olive oil
1 tsp lemon juice
pinch of salt and pepper

This recipe is taken from Salad Love by David Bez (Quadrille, £16.99)

Photography by David Bez

Recipe of the Day: Dale Pinnock’s No-stress pesto cod with greeny beany mash

This tastes awesome: fresh, clean and nutrient packed. It gives you easily digestible protein, fibre, bucketfuls of minerals… oh, and it looks pretty impressive too.

SERVES 4
4 skinless cod fillets
2 x 400g tins broad beans, drained
1 onion, finely chopped
olive oil, for cooking
6 tablespoons breadcrumbs (shop-bought or home-made)
2 tablespoons green pesto
large bunch fresh parsley, coarsely chopped
2 tablespoons chopped
green olives
sea salt and black pepper

Preheat the oven to 200°C/400°F/Gas mark 6 and line a baking tray with foil. Place the cod fillets on the tray and bake for 8–10 minutes, until almost cooked through.

Meanwhile, place the broad beans in a small pan and top with boiling water. Simmer for 5 minutes to warm through and soften slightly, then drain. Heat a little olive oil in a separate pan, add the onion and cook gently for 4–5 minutes, until softened.

Mix the breadcrumbs and pesto together. Remove the cod from the oven and top with the pesto crumbs. Return to the oven for another
5–6 minutes.

Return the drained broad beans to the pan along with the cooked onion and parsley, then mash to form a coarse mash. Stir in the chopped olives and season with salt and pepper. To serve, place a dollop of the mash in the centre of a plate and top with the cod fillet.

This recipe is taken from The Medicinal Chef: Healthy Every Day by Dale Pinnock (Quadrille, £18.99)

Photography by Martin Poole

Recipe of the Day: Tori Haschka’s Feta, Mint, Lentil and Pistachio Omelettes

Lentils and eggs are the suggested power-breakfast
of many slow-carb regimes. Here’s a way to turn what
can be a motley mess on a plate – the sort of thing
that a college boy will shovel in his mouth before
hitting a weights room that smells of Tuesday’s socks –
into a meal you can be proud of.

Serves 2

5 tbsp olive oil
1 x 400-g tin of brown lentils, rinsed and drained
2 large handfuls of baby spinach
1 tsp sea salt
50 g Persian (marinated) feta, crumbled
6 eggs
4 tbsp fresh mint leaves, roughly torn
2 tbsp pistachios, toasted
freshly ground black pepper
To serve
lemon wedges and chilli sauce

Place 1 tablespoon of the olive oil in a non-stick frying
pan and add the lentils, spinach and salt. Stir to warm
the ingredients through and wilt the spinach. Season
with pepper and transfer the contents of the pan to
a plate. Crumble the Persian feta over the top of the
lentils and set aside while you make your omelettes.

Whisk the eggs together in a bowl. Heat 2 tablespoons
of the olive oil in the frying pan and add half of the
egg mixture, swirling the pan to coat the base. Cook for
2 minutes or until the top of the omelette is almost set
and base is golden.

Spoon half of the lentil mixture over the half of the
omelette that’s furthest away from you. Use firm shakes
of the pan to jerk the nearest edge of the omelette up
the lip of the pan. Use a spatula to fold the nearest half
over the filling to enclose it. Slide the omelette onto
a plate and scatter with half of the mint leaves and
pistachios. Serve with a wedge of lemon and some chilli
sauce. Repeat with the remaining oil, eggs and lentil
mixture to make a second omelette and garnish with
the remaining mint and pistachios.

This recipe is taken from Cut The Carbs! by Tori Haschka (Quadrille, £20)

Photography by Chris Chen