wheat
Chunky Apple Bake
 This filling, economical family pudding is a good way to use up slightly stale bread - any type of bread will do, but whole wheat is richer in fibre. |
 Chunky Apple Bake |
Lentil and potato stew
Whole button onions add a hint of sweetness to this warming winter stew, thickened and coloured by the lentils which absorb its hearty flavour as they swell. |
 Lentil and potato stew |
Herby Baked Tomatoes
Use whole wheat breadcrumbs in place of white, for added colour, flavour and fibre. Use 1 - 2 tsp mixed dried herbs, if fresh herbs are not available. |
 Herby Baked Tomatoes |
Salmon Tabbouleh
Tabbouleh are salads made with nutty bulgur, or cracked, wheat. This stylish dish of bulgur and poached salmon has the clean, light taste that comes from fresh herbs and lemon. |
 Salmon Tabbouleh |
shrimps with Vegetables
This is a light and nutritious dish. It is excellent served either on a bed of lettuce leaves, with plain boiled rice or whole wheat chapatis for a healthy meal. |
 shrimps with Vegetables |
Orange Wheat Loaf
Perfect just with butter as a breakfast or tea bread and lovely for banana sandwiches. |
 Orange Wheat Loaf |
Peppers with artichoke stuffing
Stuffed smoky-flavoured peppers make perfect lidded pots to fill with a mouth-watering artichoke, onion and macaroni stuffing. The addition of Greek fetta cheese continues the Mediterranean theme. |
 Peppers with artichoke stuffing |
Cracked Wheat and Fennel
This salad incorporates both sweet and savoury flavours. It can be served either as a side-dish or as a starter with warm pitta bread. |
 Cracked Wheat and Fennel |
Hoki Balls in Tomato Sauce
This quick meal is a good choice for young children, as you can guarantee no bones. If you like, add a dash of chilli sauce. |
 Hoki Balls in Tomato Sauce |
Ham and cracked wheat Salad
This flavoursome, nutty salad is ideal for using up leftover cooked ham for a quick and simple addition to a Christmas buffet menu. |
 Ham and cracked wheat Salad |
Lentil soup
Red lentils readily absorb the flavours of the bouquet garni and clove-studded onion in this economical and easily made winter warmer. |
 Lentil soup |
Cheese and vegetable pudding
Layers of whole wheat bread triangles and a brilliantly coloured medley of crunchy chopped vegetables give body to this savoury cheese custard. |
 Cheese and vegetable pudding |
Whole Wheat Muffins
These soft, light little cakes of bread were once so popular that muffin men sold them warm in city streets. Now they are an all-too-rare treat, still most enjoyable warm from the oven, either just as they are or torn open and spread with a sweet or savoury filling. |
 Whole Wheat Muffins |
Salmon with cucumber and dill sauce
Dill gives the sauce a warm, sweet taste similar to caraway. Combined with the freshness of cucumber, it makes a perfect complement to the rich salmon. |
 Salmon with cucumber and dill sauce |
Apple and raisin crisp
The acidity of apples and bite of cinnamon are sweetened by raisins under a top layer of crunchy whole wheat breadcrumbs and brown sugar. |
 Apple and raisin crisp |
Ratatouille Pancakes
 These pancakes are made slightly thicker than usual to hold the juicy vegetable filling. By using cooking spray, you can control the amount of fat you are using and keep it to a minimum. |
 Ratatouille Pancakes |
Summer Tabbouleh
cracked wheat is perfect with crisp, just-cooked summer vegetables mixed with handfuls of fresh herbs and tossed with a lively honey and mustard dressing to give it an extra bite. |
 Summer Tabbouleh |
Trout in Herb and Wine Jelly
A combination of wine and herbs complements the subtle flavour of the trout to create an elegantly marbled summer dish. Pink peppercorns and smoked trout give it extra colour and zest. |
 Trout in Herb and Wine Jelly |
Pizza with three pepper topping
A combination of brown and white flours produces a plump, puffy pizza base with a nutty, wholesome flavour. Red, yellow and green pepper rings make a colourful and intricate topping to stud with savoury
pieces of olive. A thick, spicy tomato sau |
 Pizza with three pepper topping |
Mango and Amaretti Strudel
Fresh mango and crushed amaretti wrapped in wafer-thin filo pastry make a seasonal treat that is equally delicious made with apricots or plums. |
 Mango and Amaretti Strudel |
Spinach ring with white bean sauce
A creamy sauce combined with dark green spinach creates this attractive ring. Egg whites fluff it into a light and airy partner for a rich white-bean puree. |
 Spinach ring with white bean sauce |
Spiced vegetable stew with couscous
This highly spiced dish, reminiscent of traditional North African dishes, is served on a fluffy bed of couscous, granules made from wheat. |
 Spiced vegetable stew with couscous |
Provencal Pan Bagna
A whole wheat French baguette, filled with salad and sardines, provides protein, fibre, vitamins and minerals and gives a completely new meaning to the term "packed lunch". |
 Provencal Pan Bagna |
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