Little golden, honey-flavoured cakes, Ingots are easy to make and nourishing.

3 oz. plus

1 teaspoon butter

3 oz. rolled oats

2 oz. desiccated coconut , toasted

1 oz. wheat germ

1 oz. peanuts, toasted it oz. bran

1 tablespoon sesame seeds, toasted

4 oz. flour

½ teaspoon salt

1 teaspoon bicarbonate of soda

1 tablespoon vegetable oil

4 fl. oz. clear honey

2 fl. oz. golden syrup

2 tablespoons brown sugar

5 fl. oz. milk

1 egg

Preheat the oven to moderate 350 °F (Gas Mark 4 180°C). Using the teaspoon of butter, grease a 10½ x 7-inch cake tin. Set aside.

In a medium-sized mixing bowl, mix together the rolled oats, coconut, wheat germ, peanuts, bran and sesame seeds. Sift the flour, salt and soda into the bowl and mix in with a wooden spoon.

In a small saucepan, heat the remaining butter, the oil, honey, syrup and sugar over low heat, stirring constantly until the butter has melted and the sugar has dis-solved. Remove the pan from the heat and pour the mixture into the mixing bowl, stirring constantly. Stir in the milk and the egg and blend well.

Pour the mixture into the tin. Put the tin in the oven and bake for 45 minutes or until the cake is set and golden brown.

Remove the tin from the oven and leave it to cool slightly. Cut the cake into 3 x 1 1/2-inch bars. Allow the ingots to cool completely before serving.

Inkfish Stewed in Red Wine

Inkfish is a general name for members of the cuttlefish family which includes the squid. This is an economical recipe which

Traditionally eaten during the Passover, Ingber or Ingberlach are unusual carrot and walnut sweets , will make an unusual, if occasional, addition to your cookery repertoire. Serve with rice and a green salad.

2 lb. squid, soaked for

2 hours in cold water and drained

4 tablespoons olive oil

2 medium-sized onions, sliced

2 garlic cloves, crushed

5 fl. oz. red wine

½ teaspoon salt

½ teaspoon black pepper

1 teaspoon dried oregano

½ teaspoon fennel seeds

½ teaspoon dried marjoram

6 large tomatoes, blanched, peeled, seeded and chopped

1 teaspoon dried basil

To prepare the squid, pull the tentacles and head from the body and remove and discard the intestines which are attached to the head. The transparent spine bone should also be removed and discarded. Under running water rub off the purple black skin from the body and tentacles until the flesh is white and clean. Remove the ink bags from each side of the head and the boney substance from the middle of the tentacles. Turn the bag in the body inside out and wash it to remove the grit. The squid is now ready for cooking.

Cut the body and head into ½ inch slices and chop the tentacles.

In a large flameproof casserole, heat

2 tablespoons of the oil over moderate heat. When the oil is hot, add the onions and garlic and fry them, stirring occasionally, for

5 to

7 minutes, or until the onions are soft and translucent but not brown.

Add the squid and fry, stirring occa-sionally, for 4 minutes. Stir in the wine, salt, pepper, oregano, fennel seeds and marjoram. Cover the casserole, reduce the heat to low and simmer gently for 1 hour, or until the squid is tender.

While the squid is cooking, make the tomato sauce. In a large frying-pan, heat the remaining oil over moderate heat. When the oil is hot, add the tomatoes and basil and, stirring occasionally, cook for 15 to 20 minutes, or until the tomatoes are reduced to a pulp. Remove the pan from the heat.

Add the tomato pulp to the casserole, stir well, and bring the stew to the boil. Remove the pan from the heat and serve immediately.

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