10,000 fibre recipes

Beefsteak smothered in onions (filet braise aux ognons): pounded round steak braised for two hours over six sliced onions with vinegar, thyme, bay, and garlic. Classic French-Creole comfort.

Stuffed polenta with meat sauce: two layers of Parmesan polenta sandwiching a meaty tomato-basil sauce and mozzarella, baked hot until bubbly. A lighter Italian alternative to lasagna.

Elegant pumpkin spice layer cake with whipped cream frosting and toasted pecans. Butter-based batter with buttermilk, ginger, and allspice. Bakery-style fall celebration cake.

Individual French-style apple tarts with homemade butter pastry, applesauce base, thinly sliced apples fanned on top, and an apricot glaze. Elegant, bakery-quality dessert from scratch.

Irish comfort food at its finest: fluffy mashed potatoes whipped with butter-soft apples. Sweet and savory collide in this traditional side that pairs beautifully with bacon or fried fish.

Ground beef and spinach scramble with eggs, Tabasco, and Parmesan, inspired by San Francisco's old-school Italian diners. A hearty one-skillet breakfast or dinner.

Golden asparagus strudel wrapped in crispy phyllo with sautéed onions and buttery breadcrumbs. Served with a cool yogurt-mint herb dressing. Vegetarian and vegan-adaptable.

Dense tube cake loaded with apples, coconut, and pecans. Bake 90 minutes, then soak with hot buttery brown sugar topping poured over.

Creole-seasoned portobello mushrooms seared golden and served over angel hair pasta with fresh tomato sauce and Parmesan. A hearty vegetarian main dish with bold Southern spice.

Pennsylvania Dutch fastnachts (fried doughnuts) made with yeast dough, evaporated milk, nutmeg, and lemon juice, then tossed in cinnamon sugar. A Shrove Tuesday tradition.

Beef and onion stew, French-style: thinly sliced leftover beef layered with a Dijon-mustard onion sauce and crowned with a buttery breadcrumb crust baked golden.

Banana walnut upside-down cake with a brown sugar-maple syrup caramel, sliced bananas in concentric circles, and a cinnamon butter cake. Served warm with whipped cream.

Layered shrimp enchilada bake with corn tortillas, refried beans, green chiles, sweet corn, and melted cheese. This Mexican-style casserole feeds 8 and comes together in under 45 minutes for an easy weeknight crowd-pleaser.

Whole wheat millet oatmeal bread with sunflower seeds and sucanat. A hearty, multigrain yeast bread with a tender crumb from cooked millet folded into the dough.

Homemade squid ink pasta made from scratch with just flour, eggs, olive oil, and squid ink. The dough kneads up jet-black, elastic, and silky, ready to cut into any shape you like.

This is a vibrant colourful dish that has Summer BBQ ‘written all over it”. Adding mint to the pesto brings in a classic flavour accompaniment to great Australian Lamb – fabulous with a glass of Banrock Station Shiraz Mataro, 2008, £5.99 at Sainsbury’s, Somerfield, Tesco, Waitrose and Thresher.