Beans and pulses

Dried beans must be soaked overnight and often have a long cooking time, and though this is hardly laborious, let’s face it—we all want to cook with ease and spontaneity. There is absolutely nothing wrong with tinned beans and pulses; they are ready for action straight out of the can and into salads, soups or casseroles. Dried lentils—especially red, green, brown or the fashionable Puy lentil do not require pre-soaking and will cook by boiling in 30 minutes or less. A simple mixed vegetable soup becomes a complete meal with the addition of a can of butter beans or a handful of lentils. Or try a warm salad of mushrooms and a tin of drained chickpeas. Sauté in olive oil with garlic, red chilli and ground cumin, and serve on a bed of raw baby spinach for a delicious bistro-style lunch or dinner, all done in 10 minutes.

Puy Lentil, Coconut and Wilted Spinach Soup

Grains

Think of it this way: like beans, nuts and seeds, one grain contains all the genetic material required to start a new life, so you know it’s full of goodness—and that means protein as well as valuable carbohydrate, fibre, vitamins and minerals. Wholegrain foods like brown rice, bulghar wheat, quinoa and wholemeal pasta retain more food value than their refined counterparts (white rice, couscous, white pasta) but all are a prized foundation for a good meal, especially when accompanied by plenty of fresh vegetables and big juicy flavours like garlic, chilli and lemon. Risotto is one of the classic vegetarian dishes of the world, jazzed up with wild mushrooms and Parmesan or fresh spring peas and asparagus.

Christmas Risotto Cake

Tofu

Give tofu a chance! This misunderstood ingredient just needs a little tender loving care to turn it into something celestial. It’s a great chameleon and takes on flavours and textures brilliantly. It’s remarkably versatile—simply drain off the liquid and cut into cubes or strips, then fry in a shallow pool of sunflower oil, which gives it a crispy coating and a delectably creamy interior. Dredging the tofu first in seasoned cornflour before frying makes it extra crisp. Now you can add it to stir-fried vegetables with soy sauce and lime juice. You can make a “tofu steak” by marinating a deck-of-cards sized slab in teriyaki sauce for 30 minutes, then brush with a little olive oil and roast in a hot oven for 20 minutes until crisp around the edges. Or mash it and scramble it like eggs with spring onions, ginger, chilli and lime juice, adding a splash of rice wine and soy sauce. Serve over noodles. Tempeh is another soy-based product which is equally versatile.

Chinese-spice Tofu and Baby Leaf Salad

Nuts and seeds

These little powerhouses of nutrition and flavour are great for snacking and even better for adding protein and crunch to cooking. Add cashew nuts or toasted sesame seeds to stir-fries; sprinkle walnuts or pumpkin seeds over salads or grilled goat’s cheese; scatter toasted almonds over couscous. Fresh pesto, made with pine nuts or hazelnuts, is easy to whiz up and is an eternally good pasta sauce. The classic Indonesian salad Gado Gado features a spicy peanut sauce with fresh vegetables and boiled egg—always a crowd-pleaser.

Luxury Five Nut Roast

Eggs and dairy products

It’s best not to rely on eggs and cheese as a sole source of protein—animal fat is saturated or “bad” fat—though low-fat dairy products like yoghurt are an important source of calcium. Using strong-flavoured cheese means you can use less. For a quick and creamy blue cheese dressing, mash some gorgonzola with a little white wine vinegar and crushed garlic, then beat in a little warm water until a saucy consistency is achieved. Yoghurt is a super-food and has endless uses. For a fabulous sauce for vegetables and potatoes, mix yoghurt with a little mayonnaise, dark soy sauce and toasted sesame seeds. Yoghurt can also be cooked to make a creamy sauce—you can avoid curdling by stabilising it with a spoonful of plain flour stirred through it. Omelettes are a great stand-by and a Spanish Tortilla makes a satisfying meal with a salad.

Spanish Tortilla with Courgettes and Manchego