Potatoes:

• 4 large potatoes, washed and pricked.

Cook in the microwave (for 4 usually takes about 20 minutes, swapping them around after about 10 minutes). If you prefer them crispy, you can put them into a pre-heated hot oven for 10 minutes after they are cooked, but this does add to the cooking costs.

For the Stroganoff:

• 1 large onion, peeled and chopped
• 4 oz (112 g) mushrooms, wiped and chopped
• Olive oil
• 1 tablespoon soy sauce
• 5 fl oz (140 ml) sour cream or natural yoghurt
• 2 fl oz (56 ml) red table wine
• 1 lb (450 g) mixed raw vegetables (carrots, courgettes, cauliflower, broccoli etc), chopped

Method:

1. Steam the vegetables until tender.
2. Saute the mushrooms and onion in the olive oil until soft, then add the soy sauce and wine. Simmer for a few minutes and stir in the sour cream or yoghurt and allow to warm through.
3. Toss in the steamed vegetables.
4. Split open the baked potatoes and spoon the stroganoff  into the middle.

Serves 4 . A substantial meal on its own and nice with a green side salad when in season.