YOUR KITCHEN ESSENTIALS

Here are the ingredients I swear by – and always have to hand – so I can rustle up a quick, nutritious dish without resorting to ready-made meals. You don’t have to rush to buy them all – just get those you need for the recipes you want to cook and add to your stores as you go

ALWAYS IN THE FRIDGE

Greek yoghurt

Double cream

Salted or unsalted butter – either is fine for the recipes

Cheese – Parmesan or Grana Padano, Cheddar, cream cheese

Vegetables – cabbage, spring onion, lettuce, carrots, peppers, aubergines, cucumber, celery, cauliflower

Lemons

Harissa paste

Horseradish sauce

Nuts – pine nuts, walnuts, almonds, pecans and macadamia are best stored in the freezer for instant flavour and crunch

Flaxseed – golden gives a good colour to baking; keep it in the fridge to stop it from becoming rancid

BY THE HOB

Extra-virgin olive oil – I keep two types, one standard variety for cooking and one more expensive single-estate oil for drizzling over cooked foods and salads

Black pepper

Fine sea salt – offers a better distribution of flavour than

sea salt flakes, which are also expensive

Eggs – I use medium size in the recipes

Tomatoes – stored out of the fridge for the best flavour Onions and garlic

IN THE CUPBOARD

Baking powder – look for a gluten-free version Ground almonds

Vanilla extract

Canned low-carb fruit (such as berries or pears), not in syrup

Canned beans, lentils, chickpeas

Canned tomatoes

Canned sardines, mackerel, tuna, pilchards

Roast peppers in a jar

Mustard – Dijon, wholegrain and English

Vinegar – red wine or cider, plus a medium-priced balsamic

Dried beans, lentils, chickpeas

Peanut butter and tahini

Tamari (gluten-free) and soy sauce

Worcestershire sauce

Toasted sesame oil

Spices – ground coriander, cumin, turmeric, curry powder, chaat masala powder, chilli flakes, smoked paprika, black onion seeds, fennel seeds

I’ve kept this simple with the Indian cheese paneer and broccoli, but you can add cauliflower, courgette or red pepper and serve with lemon wedges. I have a few curry powders and enjoy a mix of them with chaat masala powder to make up this tablespoon of curry powder.

Serves 2 • Per serving: 14g net carbs

• 4.6g fibre • 30g protein • 50g fat 632kcal

• 1 fat garlic clove, grated 2.5cm (1in) piece of fresh ginger, peeled and grated

• 1tsp salt

• 5 heaped tbsp Greek yoghurt

• 1tbsp mixed (if you have more than one) curry powder 1tsp hot chilli powder

• 1tsp ground cumin

• 200g (7oz) broccoli, cut into small florets • 225g (8oz) paneer, cut into 24 cubes

• 1 round tomato, weighing about 150g (5½oz), cut into 8 wedges

• 1 small onion, cut into thin wedges

• 25g (1oz) melted butter or ghee

• A small handful of coriander, to serve (optional)

Preheat the grill to hot. Mix the garlic, ginger, salt, yoghurt and spices together in a large mixing bowl. Add the broccoli, paneer, tomato and onion and gently fold into the yoghurt mixture.

Spread half the melted butter onto a large baking tray. Spoon the broccoli and paneer mixture onto the tray, spreading it out into a single layer. Pour the remaining butter over. Grill close to the heat for 8-10 minutes, turning once or twice, until the cheese and broccoli are scorched. Scatter with the coriander, if using, and serve straight away.