Low-Fat Tomato and Garlic Dressing

Recipe serves 4.

Ingredients:

2 tomatoes, roughly chopped
1 clove garlic, crushed
1 tablespoon olive oil
2 tablespoons white vinegar

Method:

1. Process all ingredients until smooth.

Easy Tomato Sauce

This versatile sauce can be served as a base for pizza or as a topping for pasta, pancakes or spinach gnocchi. Recipe serves 4-6.

Ingredients:

6 large ripe tomatoes, roughly chopped
1/2 cup white wine or water
1/2 onion, finely chopped
3 tablespoons no-added-salt tomato paste
1 clove garlic, crushed
2 tablespoons freshly chopped parsley

Method:

1. Place all ingredients in small saucepan or microwave-safe dish and cook on medium heat for about 15 minutes (microwave covered on HIGH for 5 minutes).
2. Serve hot as is, or puree for a smoother sauce.

Tomato Focaccia

Italian flat bread flavored with sun-dried tomatoes, Parmesan cheese and rosemary. Recipe serves 10-12.

Ingredients:

6 cups strong all-purpose (plain) flour
1/2 teaspoon salt
3 sachets rapid-rise dried yeast
2 ounces (60 g) Parmesan cheese, grated
1 tablespoon fresh rosemary leaves
1/4 teaspoon ground black pepper
1/4 pint (150 ml) milk
1/2 cup olive oil
3.5 ounces (100 g) sun-dried tomatoes in oil ( about 1/2 cup) drained and chopped

Method:

1. Sift the flour and salt into a large mixing bowl. Mix in the yeast, Parmesan, rosemary and pepper. Heat together the milk and 1/2 pint (300 ml) water until lukewarm, then add half the olive oil. Pour into the flour mixture and stir to form a soft dough, adding more water if needed.
2. Turn dough onto a lightly floured surface and knead well for 5 minutes, or until smooth. Add the sun-dried tomatoes and knead into the dough for 2-3 minutes.
3. Place the dough in a large, lightly oiled, mixing bowl; cover with oiled, clear plastic wrap and a tea towel. Leave to rise in a warm place for 30-40 minutes, or until the dough has doubled in size.
4. Preheat oven to 400 degrees F (200 degrees C). Grease two 13 x 9 inch (33 x 23 cm) Swiss roll tins with olive oil.
5. Remove dough from the bowl and knead lightly for a few seconds. Divide into equal halves, then roll out to fit the tins. Drizzle the remaining oil over the dough. Cover loosely with clear plastic wrap or a damp tea towel and leave to rise for about 30 minutes.
6. Bake for 15-20 minutes, or until risen and golden brown.

Cooks Tip: Instead of using fresh olive oil, take some from the jar of sun-dried tomatoes. The oil will have a delicious flavor absorbed from the tomatoes and herbs.

Sun-dried Tomato Tartlets

A delicious blend of flavors makes these tarts perfect for al fresco entertaining. Recipe makes 8.

Ingredients:

4 sheets frozen ready-rolled short crust pastry, thawed
Filling:
2 large eggs
1/2 pint (300 ml) carton fresh cream
1 cup spring onions, thinly sliced
1/4 cup sun-dried tomatoes in oil, well-drained and sliced
4 ounce (125 g) packet goat's cheese, crumbled
1/4 cup shredded fresh basil leaves
8 grinds black pepper

Method:

1. Preheat the oven to 400 degrees F (200 degrees C).
2. For the filling, combine eggs and cream in a mixing bowl and beat well with a balloon whisk. Add the spring onions, sun-dried tomatoes, goat's cheese, basil and pepper to the mixture. Stir until ingredients are evenly combined.
3. Place the pastry sheets on a cold, lightly floured surface. Cut each sheet in half diagonally, to make 8 pieces of pastry.
4. Line eight 4 inch (10 cm) fluted tartlet tins with the pastry; trim edges. Prick the bottom of each pastry case, then line with greaseproof paper and a layer of baking beans.
5. Place tartlet tins on a large baking tray and bake 'blind' for 10 minutes. Remove paper and beans. Reduce oven temperature to 375 degrees F (190 degrees C).
6. Spoon filling carefully into the pastry cases, dividing equally. Bake for a further 20 minutes, or until filling is set and puffed. Serve hot.

Tip: To thoroughly drain sun-dried tomatoes in oil, firstly drain in a sieve, then transfer onto kitchen paper towels which will absorb the excess oil.

Blood Orange and Tomato Salsa

This salsa is delicious served with grilled swordfish, tuna and trevally. Recipe makes about 1 1/2 cups.

Ingredients:

Skinless segments of 3 blood oranges (see note)
2 medium-size tomatoes, seeded and cut in 1/2 inch (1 cm) pieces
2 green onions, finely sliced
1/4 cup freshly squeezed lemon juice
1 fresh red chili (optional) seeded and finely diced

Method:

1. Combine all ingredients in a bowl, mix well and season to taste with freshly ground black pepper.
2. Cover and stand at room temperature for at least 1 hour before serving so that the flavor develops. Can be stored for up to 2 days in the refrigerator, bring back to room temperature before serving.

Note: If blood oranges are not in season, substitute 2 oranges and 1 grapefruit, segmented and cut into bite-size portions.

Chokos with Italian Tomato Sauce

The tomato and herb sauce gives a flavorsome lift to the choko and the crunchy topping provides a nice contrast in texture. Recipe serves 6.

Ingredients:

3 chokos
4 ounces (125 g) melting cheese
1 cup prepared Tomato and Basil Pasta Sauce (any brand)
1 teaspoon dried oregano leaves
A few drops Tabasco sauce (optional)
1 cup fresh breadcrumbs
1 ounce (30 g) butter

Method:

1. Preheat oven to 350 degrees F (180 degrees C). Peel chokos and cut into quarters. Steam for 10 minutes until just tender. Drain. Place in an ovenproof dish.
2. Combine Tomato and Basil Pasta Sauce, oregano, Tabasco sauce and pepper. Slice cheese finely.
3. Spoon sauce over chokos and top with cheese. Sprinkle with breadcrumbs and dot with butter.
4. Bake for 30 minutes or until golden. Serve immediately.

Fried Fish with Tomato and Pickled Lemon Salsa

Coating the fish in corn flour gives it a lovely golden color but you could use other flours if you cannot tolerate corn. Salsas are very easy to make with any moist fruit and vegetables - try substituting avocado for the tomato or pineapple for the lemon. Recipe serves 2.

Ingredients:

2 tablespoons corn flour
Salt and pepper
2 pieces white fish (haddock, hake, cod)
3 tablespoons olive oil
2 large ripe tomatoes
2 dessertspoons finely chopped pickled lemon
1 tablespoon chopped fresh herbs (coriander, parsley)

Method:

1. Place the corn flour on a plate and season with salt and pepper.
2. Wash the fish and dry lightly with kitchen paper. Dip the fish into the seasoned corn flour until coated on both sides.
3. Fry the fish in 1 tablespoon of olive oil, over a medium heat, for approximately 5 minutes on each side or until just cooked. The length of time required will depend on the thickness of the fish.
4. To make the salsa, skin the tomatoes (place in boiling water for a few seconds to loosen the skins) and dice the flesh as finely as possible. Mix the tomatoes with the pickled lemon, fresh herbs and the two remaining tablespoons of olive oil.
5. Season the salsa to taste with salt and pepper and serve with the fish.

Macaroni Salad with Basil, Tomatoes and Chickpeas

If fresh basil isn't available, substitute 1/4 cup fresh parsley mixed with 1 teaspoon dried basil. Recipe serves 6.

Ingredients:

8 ounces (250 g) elbow macaroni or medium-sized pasta shells
1 1/4 pound (600 g) canned chickpeas, drained and rinsed
2 egg tomatoes, cut into 1 inch (2.5 cm) pieces
2 spring onions including tops, sliced
1/4 cup firmly packed basil leaves, coarsely chopped
3 tablespoons lemon juice
1/4 teaspoon black pepper
1/3 cup olive oil
3 cloves garlic, halved
1/4 teaspoon each dried rosemary and marjoram, chopped

Method:

1. Cook the pasta according to the packet directions. Drain, rinse under cold running water to stop the cooking and drain again; then transfer to a large bowl. Add the chickpeas, tomatoes, spring onions, basil, lemon juice and pepper, and toss together.
2. In a small frying pan heat the oil over low heat and add the garlic, rosemary and marjoram. Cook for about 5 minutes, turning the garlic as it colors until it is golden and the oil is fragrant. Strain the oil onto the pasta mixture, discarding the garlic and herbs, then toss to combine. Serve either at room temperature or chilled. Will keep, refrigerated, for 2 days.

Risotto with Smoked Bacon and Tomato

A classic Italian risotto, with plenty of onions, smoked bacon and sun-dried tomatoes. You will want to keep going back for more! Recipe serves 4-6.

Ingredients:

8 sun-dried tomatoes in olive oil
10 ounces (310 g) good-quality smoked back bacon (rind removed)
6 tablespoons butter
1 pound (250 g) onions, roughly chopped
2 garlic cloves, crushed
1 3/4 cup risotto rice
1 3/4 cup dry white wine
4 cups simmering vegetable stock
2/3 cup freshly grated Parmesan cheese
3 tablespoons mixed chopped fresh chives and flat leaf parsley
Salt and freshly ground black pepper

Method:

1. Drain the sun-dried tomatoes and reserve 1 tablespoon of the oil. Roughly chop the tomatoes and set aside. Cut the bacon into 1 inch (2.5 cm) pieces.
2. Heat the oil from the sun dried tomatoes in a large saucepan. Fry the bacon until well cooked and golden. Remove with a slotted spoon and drain on kitchen paper.
3. Heat 2 tablespoons of the butter in a saucepan and fry the onions and garlic over a medium heat for 10 minutes, until soft and golden brown.
4. Stir in the rice. Cook for 1 minute, until the grains turn translucent. Stir the wine into the stock. Add a large spoonful of the mixture to the rice and cook gently until the liquid has been absorbed.
5. Stir in another spoonful of the stock and wine mixture and allow it to be absorbed. Repeat this process until all the liquid has been used up. This should take 25-30 minutes. This risotto will turn thick and creamy, and the rice should be tender but not sticky.
6. Just before serving, stir in the bacon, sun dried tomatoes, Parmesan cheese, half the herbs and the remaining butter. Adjust the seasoning (remember that the bacon may be quite salty) and serve sprinkled with the remaining herbs.

Cucumber and Tomato Salsa

This fresh and spicy cucumber and tomato salsa is delicious served with chicken, poached or grilled fish, or with homemade pita chips. Recipe serves 4.

Ingredients:

1 small cucumber, peeled and finely diced
2 medium tomatoes, finely diced
1 small Spanish (red) onion, finely diced
1 tablespoon finely chopped fresh coriander
1 small red chili (seeds discarded), chopped finely
1/4 cup freshly squeezed lemon juice

Method:

1. In a bowl, combine the cucumber, tomatoes, onion, coriander and chili together.
2. Pour the lemon juice over.
3. Cover, and marinate in the refrigerator for 1/2-1 hour.
4. Stir the salsa before serving.

Variation: Substitute 1/2 small capsicum, diced, for the hot chili; or add 1-2 tablespoons of corn kernels.

Tip: To peel one tomato, remove the core and slash the skin vertically in three or four places. Place the tomato on a microwave-safe roasting rack, and cook on High (100%) for 45 seconds. Allow to stand to cool slightly (1-2 minutes), then peel.

Bocconcini, Tomato and Pesto Sandwich

If you prefer, you can substitute low-fat mozzarella cheese for the bocconcini and roasted red pepper (capsicum) for the sun-dried tomatoes in this delicious Italian-style sandwich. Recipe makes 4 sandwiches.

Ingredients:

For the Pesto:
1 cup packed fresh basil leaves
1 clove garlic, crushed
1 tablespoon olive oil
Black pepper, to taste
For the Sandwich:
2 loaves (10 inch/25 cm long) French or Italian bread, preferably wholemeal
4 ounces (125 g) sun-dried tomatoes, blanched and patted dry on paper towels
8 ounces (250 g) bocconcini or low-fat mozzarella cheese, thinly sliced

Method:

1. To prepare the pesto, combine the basil, garlic, oil and pepper in a food processor or blender. Blend for about 40 seconds or until smooth.
2. Cut each bread loaf in half horizontally. Spread each bottom slice with half of the pesto; top with half of the tomatoes and mozzarella cheese. Cover with the top slice of the load and cut in half.

Twice the Spice Tomato Sauce

An excellent spicy sauce made with fresh or canned tomatoes that can be used with pasta or as an accompaniment to barbecued meats. Recipe serves 6.

Ingredients:

2 pound (1 kg) fresh, juicy, peeled tomatoes, or 2 tins of whole tomatoes
2 large onions, sliced
2 tablespoons olive oil
1 or 2 small dry, chopped chilies (or a pinch of chili powder)
1 tablespoon sugar
3 garlic cloves, crushed
Chopped basil leaves
Black pepper

Method:

1. Cook sliced onion in olive oil over low heat until it becomes transparent. Stir in the chopped chilies (or the chili powder), crushed garlic, sugar, pepper, and chopped basil leaves.
2. Press peeled, fresh tomatoes, or tinned tomatoes through strainer. Add to onion mixture and simmer slowly without covering until a smooth, thick consistency is achieved.
3. Allow to cool before using or storing in glass jars.

Note: This sauce keeps well in the refrigerator.

Tomato Flan

This savory flan made with fresh tomatoes has an authentic Italian flavor and is an impressive lunch dish or vegetarian meal. Recipe serves 6.

Ingredients:

Pastry:
1 1/4 cups all-purpose (plain) flour
1 teaspoon dried thyme leave
1 teaspoon dried sweet basil leaves
1/2 teaspoon salt
3 1/2 ounces (100 g) butter
2 tablespoons iced water
Filling:
2 tablespoons olive oil
4 red peppers (capsicums), cut into thin strips
1 medium carrot, sliced
Ground black pepper
Topping:
5 ripe plum tomatoes
15 black olives, pitted and halved
4 cloves garlic, thinly sliced
2 tablespoons oil
1 teaspoon dried thyme leaves
1 teaspoon dried sweet basil leaves

Method:

1. To make the pastry: Place flour, thyme, basil, salt and butter cut into cubes in a food processor. Process until it resembles fine breadcrumbs. With the motor running, add enough iced water for the pastry to form a ball. Cover with plastic food wrap and refrigerate for 30 minutes. Roll out pastry and line a 10 inch (25 cm) flan tin. Bake blind at 350 degrees F (180 degrees C) for 15 minutes.
2. For the filling: Heat oil in a fry pan. Add the peppers, onion and black pepper. Cover and cook for 30 minutes over low heat, stirring occasionally. Allow to cool to room temperature.
3. With a slotted spoon, spoon the filling into the pie shell. Don't use any of the liquid.
4. For the topping: Halve the tomatoes, scoop out the center and slice in halves again. Arrange decoratively with the olives. Combine the garlic and oil and sprinkle over the top along with the pepper, thyme and basil.
5. Bake in a 375 degree F (190 degree C) oven for 35 minutes. Let stand for 10 minutes before serving.

Fennel and Tomato Soup

For something different to standard tomato soup try this easy, tasty soup for an appetizer or light vegetarian meal. If you make more than required, leftovers can be frozen. Recipe serves 6.

Ingredients:

2 pound (1 kg) fennel bulbs
1 large onion, chopped roughly
2 teaspoons freshly crushed garlic
2 cans peeled tomatoes (approximately 13 1/2 ounces/400 g each)
2 1/2 cups chicken stock
2 teaspoons dried oregano leaves
2 ounces (60 g) butter
1/4 cup Pernod (optional)
Salt and ground black pepper to taste

Method:

1. Cut base and tops from the fennel, and chop. Melt the butter in a large pot. Add the fennel, onions and garlic and cook for 15 minutes or until soft. Season with salt, pepper and oregano.
2. Add tomatoes, including the liquid, and simmer for 30 minutes uncovered.
3. Puree in food processor and return to pot. Add chicken stock and Pernod.
4. Serve hot with a sprinkling of grated cheese and crusty bread.

Tomato Salad

Serve this simple summer salad of ripe fresh tomatoes and chopped fresh herbs as a tasty side dish. Recipe serves 4.

Ingredients:

6 ripe tomatoes
1 tablespoon chopped fresh basil
1 tablespoon red wine vinegar
2 tablespoons finely chopped fresh parsley
Dressing:
2 fl oz/60 ml French dressing
2 fl oz/60 ml mayonnaise

Method:

1. Slice the tomatoes thinly and evenly. Arrange in concentric circles on a plate.
2. Combine the basil and vinegar in a small bowl. Spoon over the tomatoes. Sprinkle the parsley over the top.
3. Whisk the French dressing and mayonnaise together in a jug, pour over the tomatoes and serve.

Tomato Broccoli Bake

This easy pasta and vegetables combination is as equally suited to vegetarians as it is to those who enjoy the occasional meatless main. Bake can be prepared several hours ahead. Recipe serves 4.

Ingredients:

4 ounces (125 g) macaroni
1 ounce (30 g) butter
1 onion, sliced
1 stick celery, sliced
1 clove garlic, crushed
8 ounces (250 g) broccoli
13 ounce (410 g) can tomatoes
1 small chicken stock cube, crumbled
2 tablespoons chopped fresh parsley
1/2 teaspoon dried oregano leaves
1 1/2 cups grated tasty cheese

Method:

1. Add macaroni gradually to large saucepan of boiling water, boil rapidly, uncovered, for 10 minutes or until just tender; drain.
2. Melt butter in a large saucepan, add onion, celery and garlic, cook until onion is tender. Cut broccoli into florets. Add broccoli, undrained crushed tomatoes, stock cube, parsley and oregano to pan, bring to boil, reduce heat, simmer 3 minutes; add macaroni and half the cheese; mix well.
3. Pour into a greased ovenproof dish (8 cup capacity), sprinkle top with remaining cheese. Bake in a moderate oven for about 20 minutes.