Sally Bee's secret

Get the lowdown on Sally Bee's The Secret Ingredient - "delicious, easy recipes which might just save your life"

Sally Bee's The Secret Ingredient isn't just a recipe book, but a inspirational story of a mum's miracle recovery from three major heart attacks in the space of a week.

Sally's close shave with death happened when she was 36. Doctors called her husband so he could say goodbye before she died. She had never smoked, didn't drink and was fit and healthy.

Her story of survival and recovery from her heart attacks is nothing short of a miracle. Baby step by baby step, Sally defied all the odds and, five years on, is glowing with health.

During recovery, thinking she wouldn't live for much longer, the most important thing for Sally was the family sitting down to eat together. To help her heart, Sally needed to eat healthily but her kids didn't want just salads and seeds, so Sally set about creating new recipes that they'd all enjoy, including versions of comforting classics and delicious puddings.

Her survival is mainly down to her delicious and achievable healthy eating plan, which she and her whole family enjoy.

Throughout her book, Sally tells her inspirational story and gives encouragement and support for changing your eating habits, and those of your children, without feeling deprived and in a way that works for life. She's living proof.

Try a few recipes...

Chicken Risotto Parcel

Serves 1, but make as many as you like

A `ready meal' with none of the hidden salt or sugar. You can chuck all the raw ingredients in the foil parcel (pocket) in the morning, pop it in the refrigerator and then just bung it in the oven when you get home from work. You can then unwind for an hour, have a soak in the bath, chat on the phone and `ping' the timer goes off and you have the most delicious, nutritious ready meal!

• skinless chicken breast portion
• mushrooms,sliced
• cherry tomatoes
• onion, finely chopped
• drizzle of olive oil
• cup long-grain rice
• cup chicken stock
• tbsp tomato pure (paste)
• dash of Worcestershire sauce
• sprinkling of chopped fresh or
  dried mixed herbs (e.g.thyme,
  parsley or oregano)
• sprinkling of garlic powder
• freshly ground black pepper

1. Preheat the oven to 400F/200C/Gas mark 6.

2. Prepare a large piece of foil by folding it in half to give extra strength.

3. Mix all the ingredients together in a large bowl.

4. Pile all the ingredients into the centre of the foil. Fold up the sides to produce a bowl effect and fold over the top to seal the edges securely.

5. Place on a baking sheet and cook for 45 minutes,or until the chicken is cooked through and the rice has absorbed the stock.

Carrot and Butternut Squash Soup

This soup is so quick and easy to make and is wonderfully good for you. It will keep for up to a week in the refrigerator.

Serves 4

• 1 red onion, finely chopped
• 2 garlic cloves, finely chopped
• 2 tbsp olive oil
• 4 large carrots, peeled
• 1 medium butternut squash,
  peeled and deseeded
• freshly ground black pepper
• 850ml/11/2 pints/33/4 cups
• chicken or vegetable stock
• 2-3 thyme sprigs, leaves picked
• handful chopped fresh parsley
  or coriander (cilantro)

1 Sweat the onion and garlic in the olive oil over a medium
heat in a large pan for about 7 minutes, or until soft.

2 Chop the carrots and butternut squash into 1.5cm/ 5/8in
cubes and add to the pan. Season with black pepper and
cook for another 10 minutes, or until the vegetables start to
soften.

3 Pour in the stock, add the thyme leaves and parsley or
coriander (cilantro) and bring to the boil. Now turn down
the heat a little and simmer for about 30 minutes.

4 Finally, use a hand blender or liquidizer to smooth the
soup.

Courgette and Pea Soup

An easy to make soup that is packed with beta- carotene, Vitamin C and folate.Tastes good too!
Serves 6

• dash of olive oil
• 4 small courgettes (zucchini),
• chopped into small pieces
• 1 small onion, sliced
• 900ml/11/2 pints/31/2 cups
  chicken stock
• 225g/8oz/2 cups fresh or
  frozen peas
• 25g/1 oz fresh basil, torn
  freshly ground black pepper

1 Heat the olive oil in a medium- sized pan over a moderate
heat. Add the courgettes (zucchini) and onion and sauté for
about 10 minutes, or until the vegetables start to soften.

2 Pour in the stock, then bring to the boil and simmer for 15
minutes.

3 Add the peas to the soup and simmer for a further 5
minutes. Leave the soup to cool.

4 Blend the soup in a liquidizer or blender and stir in the
basil. Season to taste and serve immediately.
Courgette and Pea Soup


Red Berry Meringue Pie (treat)

This pie calls for no pastry, so while it still contains a bit of sugar it has virtually no fat. It's also easy to make and tastes absolutely delicious. I have a really sweet tooth, and I like the way the slightly sharp taste of the fruit is cut by the sweet meringue. The almonds add extra crunch and texture, and the fat they contain is a healthy fat.

Serves 4

• 115g/4oz whole, unblanched almonds (optional)
• 175g/6oz/1 ½ cups strawberries
• 175g/6oz/1 ½ cups raspberries
• 175g/6oz/1 ½ cups blueberries
• 3 egg whites
• 175g/6oz/generous ¾ cup caster sugar
• 4 x 9cm/3 ½in diameter ramekins

1) Preheat the oven to 200°C/400°/Gas mark 6.

2) Divide the almonds between the four ramekins and place on the bottom.

3) Wash and prepare the fruit, hulling the strawberries but leaving them whole. Then mix the berries together and put on top of the almonds. Make sure you fill the ramekins to only halfway.

4) Preferably with an electric whisk, whisk the egg whites in a clean bowl until they form stiff peaks.

5) Add half the sugar and whisk again until the mixture 'shines'.

6) Fold in the remaining sugar and divide the meringue between the four dishes.

7) Bake in the oven for 15 minutes. Then remove and leave to cool for about 5 minutes before serving. Be careful, because the fruit will be extremely hot!

Omit the almonds if you are serving anyone with a nut allergy. Otherwise, try sprinkling a few crushed almonds on top of the meringue before cooking – delicious!