There are many versions of Welsh rarebit (or rabbit). The one here is richly flavoured with mature Cheddar cheese and thickened with breadcrumbs to add texture, and is spooned over thinly sliced red onions before being grilled until golden and bubbling. A spinach, apple and celery salad is the perfect partner.
A, E, calcium, folate, niacin, selenium, zinc, B1, B2, B6, B12, C, copper, iron, potassium
*For cheese and tomato rarebit, instead of the red onion use 4 firm but ripe tomatoes, thinly sliced. Add a dash of Worcestershire sauce to the cheese mixture instead of the mustard.
*Make Gorgonzola and pear rarebit. Replace the Cheddar with 55 g (2 oz) crumbled Gorgonzola cheese, and use 2 tsp wholegrain mustard instead of the mustard powder. Thinly slice 1 large, firm but ripe dessert pear and arrange on top of the toast in place of the red onion. Serve the rarebits with a crunchy side salad, made by whisking together 2 tbsp sunflower oil, 2 tbsp orange juice and salt and pepper to taste, and tossing in 1 large bunch of watercress, 85 g (3 oz) bean sprouts and 85 g (3 oz) halved red or yellow cherry tomatoes.
*Cheddar cheese is a particularly good source of calcium, a mineral vital for the development and maintenance of healthy bones and teeth. Because Cheddar is high in saturated fat, it's a good idea to choose one that is mature and well flavoured – even a moderate amount will have a big taste impact.
*Spinach, like other dark green, leafy vegetables, is a good source of many important phytochemicals that are thought to help protect the body against several forms of cancer.