Dinner

Scrub clean the sweet potato under cold running water. Slice into wedges about 5mm thick. Place on a nonstick baking sheet and thoroughly coat in 2 tsp of the olive oil. Season with salt and roast in the preheated oven for 15 minutes. Turn over the pieces with a fish slice, then roast for a further 10-15 minutes, until they are cooked.

Meanwhile, halve the chicory heads lengthways and place in a single layer in a non-corrosive saucepan. Add the chicken stock and the remaining orange juice.

Lightly season. Crumple up some greaseproof paper, wetting it lightly under the tap as you scrunch. Gently press this down over the chicory, then cover the pan and bring to the boil. Simmer gently for 15 minutes, until the chicory is tender. Remove the chicory from the liquid and keep warm. Save the orange juice and stock and bring to the boil.

While the chicory is cooking, set a nonstick frying pan over a high heat. Remove the duck breasts from the marinade, brush off any ingredients that are stuck to them and put on a plate. Coat the meat with the remaining 1 tsp olive oil and season lightly. Sear in the frying pan for 2 minutes, then turn over and cook for a further 2 minutes, or until done to your liking. Remove the duck breasts and keep warm with the chicory.

Add the boiling chicory juices to the frying pan and deglaze the pan. Boil vigorously until it has reduced to a flavoursome liquid. Divide the duck, sweet potato and chicory between two plates, then pour over the sauce. Serve immediately.

GRILLED SALMON WITH GREEN OLIVE, LEMON ZEST AND BASIL DRESSING

The cooking times in this recipe are for the thicker part of the salmon fillet, so if you buy the thinner tail end, cook it for less time. The salmon also tastes good served cold — cooked, then marinated in the olive dressing — with a mixed green salad.

Serves 2

4 large green olives
1 tsp basil leaves, finely sliced
1½ tbsp extra-virgin olive oil
1 lemon, zested and juiced
Freshly ground black pepper
2 x 160g organic salmon fillets
250g new potatoes, boiled (to serve)
Steamed baby leeks or sugar-snap peas (to serve)

Preheat a griddle pan over a medium heat. Stone the olives and dice the flesh. Place in a small mixing bowl with the basil leaves and 1 tbsp olive oil. Finely zest the rind from the lemon and add to the olives with 1 tbsp lemon juice and some freshly ground black pepper. (You don’t need salt, as the olives are quite salty.)

Rub the salmon fillets with the remaining ½ tbsp olive oil and lightly season. Place the salmon, flesh side down, on the heated griddle pan and cook for 6 minutes, then gently turn over the fillets and cook, skin side down, for a further 6 minutes, until just cooked through. The flesh should flake easily, but still be moist.

Transfer the salmon fillets to individual plates and spoon the olive, lemon zest and basil dressing over each piece of fish. Serve with 125g boiled new potatoes per person and baby leeks or steamed sugar-snap peas.

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ALTERNATIVE DINNER SUGGESTIONS

Tofu noodle soup

Cook 60g egg noodles and drain. Bring 600ml vegetable stock to a simmer and add 120g button mushrooms, 120g carrot sticks and 120g broccoli florets. When the vegetables are nearly cooked, add 100g pressed tofu, cut into 5mm slices, a handful of chopped coriander, 3 finely sliced spring onions and the noodles and cook for a few minutes more. (The vegetables should still be slightly crunchy.) Season and serve.

Mackerel and mango salad

Warm 50g flaked smoked mackerel under the grill for a few minutes. Peel and thinly slice mango (its GI score is reduced by the protein in the mackerel). Mix tsp each of mild horseradish sauce and dijon mustard. Halve 8 cherry tomatoes, chop a 5cm chunk of cucumber and a small bunch of chives and mix with the dressing. Pile on top of baby spinach leaves and lettuce and top with the mackerel and mango. Serve with a warm wholemeal pitta.

Steak with puy lentils

Cook 100g puy lentils until soft with 1 whole clove of garlic and 1 tomato. Serve 150g grilled lean steak and 100-200g roast aubergine with the lentils.

Prawn kebabs

Thread 2 metal skewers with 70g large shelled prawns, interspersed with chunks of yellow pepper, red onion and scallops. Brush the kebabs with olive oil and grill for 8 minutes, turning regularly. Serve with 50g cooked bulgur wheat, mixed with 1 chopped tomato, 1 chopped spring onion and a handful of fresh mint, plus a radicchio and green-leaf salad, dressed with the juice of lemon.

PUDDING

SPICED BRANDY PRUNES

The prunes need to be left to macerate for at least 24 hours before eating. The longer you leave them, the better they will taste. The tiny amount of alcohol in this recipe is used as a flavour enhancer. Note: avoid drinking any alcohol until you reach your target weight.

Serves 4

2 tsp earl grey tea leaves
1 cinnamon stick, broken
3 cloves
Zest of 1 orange
30g fructose (Fruisana)
450g pitted soft d’Agen prunes
2 tbsp armagnac (or other good brandy)

Place the tea leaves in a measuring jug. Pour over 400ml boiling water and leave to infuse for 5 minutes. Strain into a non-corrosive pan and add the cinnamon, cloves, orange zest and fructose. Place the pan on a medium heat and simmer for 15 minutes, until reduced by half. Add the prunes and armagnac and bring slowly to the boil. As soon as it bubbles, tip into a bowl and cover. Once cool, chill for 24 hours before serving.