BBC GoodFood - July 2014 UK

EAT YOURSELF HEALTHY! 9-DAY SUMMER DIET INSIDE

27 NEW RECIPES W Feel lighter W Glowing skin W Beat bloating

Summer healthy diet plan

JULY 2014

Shape up for your holiday you feel lighter, with brighter, and this quick-results eating tested and more energeti plan designe approved d to c in just nine by our nutrition days. Thoroug make al therapis hly t, it’s also absolute ly delicious

Just 9 days to feeling fabulous!

JULY 2014

bbcgoodfood .com 95

New ways to share e Good Fo od n th di

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All te ste

Love our sunshine recipes n

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W Cook pizza on the barbecue W Lazy garden lunch in the sun W Summer party bites W Picnic scones & pies

tee s d to work fir

% 00 1hom emade Authentic Pulled pork with brioche buns & BBQ sauce

Cook now or plan ahead

PLUS

THE GOOD LIFE?

Keep bees; forage for food; take a summer course

RAYMOND BLANC

Sea bass for 2: step-by-step Orange & apricot loaf cake Simple summer bake

Spicy squid pakoras Pick, dip & eat

Berry yogurt pops Gorgeously grown-up lollies

NEW FAMILY MEALS 5 midweek suppers for £30

Dear subscriber July 2014

HOW TO CONTACT US SUBSCRIPTION ENQUIRIES AND BACK ISSUES For new subscriptions, to tell us about changes of name or address, or for any other subscription queries: CALL 01795 414754 EMAIL bbcgoodfood@ servicehelpline.co.uk WRITE BBC Good Food, Building 800, Guillat Avenue, Kent Science Park, Sittingbourne, Kent ME9 8GU RECIPE ENQUIRIES AND LETTERS PAGE CALL 020 7150 5022 (Mon-Fri, 9.30am-5.30pm) EMAIL enquiries@ bbcgoodfoodmagazine.com WRITE BBC Good Food, Immediate Media Company Limited, Vineyard House, 44 Brook Green, Hammersmith, London W6 7BT

It can be easy to forget what time of year it is in the Good Food office. We work several months ahead, so right now our Test Kitchen is packed with out-of-season produce as we create dishes for late summer and autumn issues. As for our own magazine’s ‘seasonality’, opinions are divided on whether it lands on your doormat in plenty of time to plan ahead… or way too early! (Let me know your thoughts.) However, regardless of the date on the cover, we always make sure there’s plenty to cook and eat in the issue the moment you receive it. We want you to get the best of both worlds, as well as the best recipes for all your meals.

s Kick off summer in style with these tasty nibbles (p72). t Well worth the effort this month is our stunning Cherry,

rose & pistachio Pavlova traybake (p26).

We regret that we are unable to answer medical/nutritional queries.

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JULY 2014

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As a subscriber, you receive these benefits:

• YOU CAN SAVE money on your brilliant-value subscriber rate tickets to the BBC Good Food Shows. Visit bbcgoodfoodshow.com for more information, or see page 125 for further details on the BBC Good Food Show Summer. • GET EXCLUSIVE ACCESS TO OUR SUBSCRIBERS’ LOUNGE at the BBC Good Food Shows at the NEC, Birmingham – sit and take a break in a busy day. • EVERY ISSUE delivered direct to your door. • PLUS look out for Subscriber Extra pages, with exclusive offers and discounts throughout the year. See page 68 for this month’s offers.

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Your BBC Subscribers’ Lounge voucher Use this coupon to enter the BBC Subscribers’ Lounge at the BBC Show Summer, NEC Birmingham, 12-15 June 2014

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bbcgoodfood.com 3

Contents July 2014 O On our cover this month

Our promise to you Q Each month BBC Good Food magazine brings you delicious, brand-new, reliable recipes. Q Every recipe in the magazine – whether by a TV chef, from a book or created by our team – is tested and re-tested (most in our own Test Kitchen) until we are confident that it will work first time for you at home. For more information, see page 144. Q We make the most of fresh, seasonal produce and give helpful costs per serving on many recipes.

88 49

Peach & red berry ice cream cake

A taste of the good life

66

Layered houmous & griddled vegetable salad

111

Pistachio nut & spiced apple bircher muesli

Q Our recipes include vital nutritional information, so you can check the calorie, fat, sugar and salt content at a glance. Q You’ll also find expert advice and practical tips – all designed to help you achieve great results in the kitchen. Q Visit our website for more recipes and advice: bbcgoodfood.com

Even more Don’t miss your last chance to save 15% off tickets to the BBC Good Food Show Summer at the NEC Birmingham, 12-15 June (see page 125). Thank you for subscribing to the magazine july 2014

JUly 2014

w Cook pizza on the barbecue w Lazy garden lunch in the sun w Summer party bites w Picnic scones & pies All te ste

Love our sunshine recipes

ran Gua

tt im e

n che kit

let’s eat more squid • giant strawberry shortcake • spiced apricot chutney • ginger beer chicken & ribs

e Good Fo od n th di

tee s d to work fir

100% homemade Authentic Pulled pork with brioche buns & BBQ sauce

The good life?

Raymond Blanc

Eat yourself healthy

Keep bees; forage for food; take a summer course

Restaurant-style sea bass for 2: step-by-step

9-day summer diet 27 new recpes

The iPad edition has everything you love about BBC Good Food and more! Digital cook cards, exclusive videos, personalised shopping lists…Download it today from the Apple App Store. Check out our great range of cookbook apps with recipes, tips and cooking tools, from healthy baking to one-pots. Download them on iPhone or Android.

Plus

Collect our handy Search cookbooks, each our recipe featuring 101 website Sunday lunches for more inspiration at from the Good Food team, bbcgoodfood.com £4.99 each.

Great-value everyday recipes BBC Easy Cook is full of quick, money-saving dishes, including many that can be on the table in 30 minutes or less. On sale now, only £2.30!

In season 20 Luscious fruits British berries, cherries and currants are at their best right now – make the most of them with these new recipes 31 Let’s eat more… Squid 37 Store the seasons Spiced apricot chutney 39 Pizza on the BBQ It’s the hot new way to cook it! 45 Seasonal & local Veg box ideas, plus a foodie trip to Penrith

Weekend 71

The summer collection Good food to eat in the great outdoors – 18 all-new recipes for barbecues, picnics, parties and alfresco lunches 91 Giant strawberry shortcake Step-by-step to a gorgeous cake from Great British Bake Off winner Frances Quinn

Everyday 53 Easy dinner for one Sticky teriyaki salmon rice 54 Make it tonight Simple suppers for busy weeknights 62 Feed 4 for £30 Plan your midweek cooking with our great-value recipes, plus shopping list 65 Satisfying salads Fresh ideas for main-meal salads

Healthy 95 Exclusive – 9-day healthy diet plan Brand-new recipes to help you feel lighter and more energetic, and to give your skin a boost: satisfying breakfasts, lunches and dinners, plus guilt-free snacks

Q BBC Good Food magazine is also published in Bulgaria, Hungary, India, the Middle East, Romania and Singapore

4 bbcgoodfood.com

JULY 2014

92

Frances Quinn’s Giant strawberry shortcake

71

The summer collection: 18 alfresco recipes

40

Garlic pizza with tomato & mozzarella

Cook school 117 Do it better Prepping and cleaning squid 118 Raymond Blanc’s fish course Masterclass 120 From our kitchen Practical advice from the Good Food team – learn about tagines, plus Barney’s butcher’s block and cookbook reviews 121 NEW SERIES Trendspotter Innovative ways to flavour food

Cover recipe

eAt youRseLf heALthy! 9-dAy summeR diet inside

27 new ReciPes w Feel lighter w Glowing skin w Beat bloating

Summer healthy diet plan

JUly 2014 £3.90

Shape up for your holiday you feel lighter, with brighter, and this quick-results eating tested and more energetic plan designed approved to in just nine by our nutritional days. Thoroughlymake therapist, it’s also absolutely delicious

Just 9 days to feeling fabulous!

JULY 2014

bbcgoodfood.com 95

New ways to share e Good Fo od n th di

Photograph

ran Gua

tt im e

All te ste

Love our sunshine recipes

n che kit

w Cook pizza on the barbecue w Lazy garden lunch in the sun w Summer party bites w Picnic scones & pies

JENNIFER JOYCE

tee s d to work fir

DAVID MUNNS Food styling

100% homemade

16 Distinctively Donna Meet the cookery writer who epitomises modern Australian food 49 A taste of the good life Dream of being self-sufficient? Take a course and discover what’s really involved 122 My kitchen Supper club pioneer Kerstin Rodgers

Cook now or plan ahead

PLus the good Life?

Keep bees; forage for food; take a summer course

Styling

RAymond BLAnc

Sea bass for 2: step-by-step Spicy squid pakoras Pick, dip & eat

Berry yogurt pops Gorgeously grown-up lollies

new fAmiLy meALs 5 midweek suppers for £30

JENNY IGGLEDEN

Find our cover features p13 Cover recipe: BBQ pulled pork p39 Pizza on the barbecue p71 Recipes to share outdoors p95 Summer healthy diet plan p118 Raymond Blanc’s sea bass

JULY 2014

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LIZZIE HARRIS

Authentic Pulled pork with brioche buns & BBQ sauce

Orange & apricot loaf cake Simple summer bake

Good reads

51 68 127 129 131 139 144 144 146

Recipe index Menu planner This month we’re… Feeling Franglais! Our cover recipe BBQ pulled pork and Brioche buns In next month’s issue Sneak preview BBC Good Food subscriber offers Holly’s trolley Best food and wine buys Update your salads New leaves, healthier dressings TV recipes As seen on screen Classified advertisements From your kitchen Your letters and photos Get the best from our recipes Reader recipe Orange & apricot loaf cake

Elegant Viners cutlery sets SAVE OVER 50%

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Top-quality meat SAVE OVER 50%

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bbcgoodfood.com 5

Editor Gillian Carter Deputy editor Elaine Stocks Creative director Elizabeth Galbraith PA to Gillian Carter and Alfie Lewis Emma Bales Food editor Barney Desmazery Assistant food editor Cassie Best Cookery assistant Katy Gilhooly Art editor Andrew Jackson Deputy art editor Rachel Bayly Designer Suzette Scoble Picture editor Gabby Harrington Production editor/Chief sub-editor Jo Gately Deputy chief sub-editor Art Young Senior sub-editor Fiona Forman Staff writer Holly Brooke-Smith TV editor Kathryn Custance TV recipes Petra Jackson Speciality food consultant Henrietta Green Nutritional therapist Kerry Torrens Reader taste team CJ Jackson Wine editor Sarah Jane Evans MW Thanks to Helen Barker-Benfield, Sara Buenfeld, Oli Griffin, Emily Kydd, Gary Lockerby, Alice Payton, Imogen Rose, Todd Slaughter, Jenny Wackett, Joanna Zenghelis Publishing director Alfie Lewis Publisher Lorna East Senior marketing and events executive Hayley Marsden Reader Offer Manager Liza Evans [email protected] Subscriptions director Jess Burney Senior direct marketing manager Emma Shooter Subscriptions marketing manager Lynn Swarbrick Digital marketing manager Phil Byles Advertising director Jason Elson Group head Display Myrto Koutsia Senior display sales executive Catherine Nicolson Display sales executives Rosie Bee, Candice Burrow Classified sales executive Lloyd Meeks, Aimee Vince Regional agency sales Nicola Rearden Inserts Harry Rowland Advertising enquiries 020 7150 5044

Group head Brand Solutions Nicola Shubrook Senior Brand Solutions executive Charlie Farr Brand Solutions executive Abigail Snelling Brand Solutions coordinator Lisa Folkson Head of Production Koli Pickersgill Production manager Kate Willey Head of advertising services Sharon Thompson Head of newstrade marketing Martin Hoskins Newstrade marketing manager Fay Stevens Finance Len Bright Press office Toby Hicks Licensing & Syndication [email protected] Chairman Stephen Alexander Deputy chairman Peter Phippen CEO Tom Bureau bbcgoodfood.com Editor Hannah Williams Food editor Caroline Hire Health editor Roxanne Fisher Senior writer Lily Barclay Writer Natalie Hardwick Group head Digital sales James Florence Magazine editorial advisers Lindsay Bradbury Executive editor Daytime & Early Peak, BBC Alison Kirkham Commissioning editor, Knowledge Commissioning, BBC Clare McGinn Head of Network Radio & Music Production, Bristol Camilla Schneideman Managing director, Leiths School of Food and Wine James Winter Series producer, Saturday Kitchen, Cactus TV BBC Worldwide, UK Publishing Director of publishing Nicholas Brett Head of publishing Chris Kerwin Head of editorial Jenny Potter Publishing coordinator Eva Abramik [email protected]

This month’s recipes RECIPE KEY

Healthy option

Low fat

Crispy Asian salmon with stir-fried noodles, pak choi & sugar snap peas 105 Flaked salmon salad with honey dressing 107 Lemon, fennel & prawn pizza 42 Pan-fried sea bass with ratatouille & basil 118 Prawn, butternut & mango curry 98 Roast sea bass & vegetable traybake 55 Seafood, pineapple & coconut kebabs 76

101 Breakfasts, drinks, starters & sauces

Smoked mackerel pâté platter 113 Spicy squid pakoras with coconut yogurt dip 32 Sticky citrus & mustard glazed salmon 88

Almond nut butter 97

Sticky teriyaki salmon rice 53

Aubergine & pomegranate flatbreads 72

Tender summer squid with chorizo & aïoli 32

Avocado & strawberry smoothie 102

Tuna tartare with chilli, ginger & sesame 135

Cinnamon crêpes with nut butter, sliced banana & raspberries 97 Eggy spelt bread with orange cheese & raspberries 113 Grapefruit mojitos 72 Green gazpacho 85 Harissa beef skewers with avocado dip 72 Homemade chipotle molasses BBQ sauce 15 Mini prawn & sweetcorn cakes 72 Minty pineapple smoothie 107 Mushroom & basil omelette with smashed tomato 101 Peas & beans with crunchy croutons 88 Pistachio nut & spiced apple

32

bircher muesli 111 Poached eggs with smoked salmon and bubble & squeak 112 Red berry coulis 88 grapefruit segments 109

Every month, BBC Good Food readers get to be the first to cook some of our brand-new recipes before they appear in the magazine. We send them the recipes and pay for the ingredients, then they test the dishes in their own kitchens and give us their verdicts. Read their comments on our recipe pages.

Suitable for freezing

Fish & seafood

Rye bread with almond butter & pink

Introducing this month’s taste team

Gluten free

Vegetarian dishes Asparagus salad with a runny poached egg 98 Aubergine & chilli tagliolini 57

Speedy currant & port sauce 26

Chana masala with spinach 111

Spiced apricot chutney 37

Creamy tomato risotto 62

Vanilla-almond chia breakfast bowl 104

Falafels with houmous & tabbouleh 103 Garlic pizza with tomato & mozzarella 40 Goat’s cheese & caramelised onion frittata

Salads & sides Asparagus salad with a runny poached egg 98 Barbecued squid salad 35

with a lemony green salad 107 Green gazpacho 85 Grilled spring onion, asparagus & courgettes with white beans & basil dressing 133

Jen Rail, from Farnham, enjoys making Sunday

Crunchy mozzarella salad 112

Pesto pizza with aubergine & goat’s cheese 41

roasts for friends. Her favourite chef is Hugh FearnleyWhittingstall and her best dish is Beef bourguignon.

Heirloom beetroot & feta salad 82

Slice of frittata with nutty green salad &

Kieran Prout is from Powys, Wales. He loves baking

and his signature dish is his own recipe for Chocolate beer bread. He also likes making one-pots and stews. Heidi Mallett, from Norwich, bakes at weekends and

Hot-smoked salmon & grapefruit salad 66 Italian-style salad with crisp pancetta 66 Layered houmous & griddled vegetable salad 66 Roast new potato salad with caper & Sugar snap pea, avocado & orange

Matt Cooke is from Bury. He mostly cooks healthy

Tangy cabbage slaw 15

food, but likes to indulge occasionally, and says you can’t beat a bar of dark chocolate.

Thai chicken salad 66

6 bbcgoodfood.com

garlic mayo 76 Stuffed Moroccan pitta 104 Tear-and-share stuffed deli rolls 80

tarragon dressing 81

likes to experiment with different designs. Her favourite cooks are Mary Berry and Paul Hollywood.

Want to be one of our Taste Team testers? Write to CJ Jackson at the address on p145, or email CJ at [email protected].

balsamic dressing 109 Smoky mushroom burgers with roasted

salad 83

Tuna, sweetcorn & pea salad in Baby Gem lettuce wraps 101 Warm sausage & broccoli pasta salad 63 JULY 2014

83

new recipes for you to try at home 59

25

Recipe Tips and Ideas

Fish-Fingers Lightly toast ciabatta bread and place in a food processor to make your own homemade breadcrumbs for coating your fish-fingers.

63

114

Chicken Drumsticks

Meat MAKE OUR COVER RECIPE BBQ pulled pork and Brioche buns 13 Blue cheese & pancetta pizza with grilled peaches 42 Chorizo in red wine 138 Chorizo pizza with peppers & Manchego 43

Baking & desserts

Creamy asparagus puffs 59

Basic pizza dough 40

Marinated grilled lamb cutlets with creamed corn 114

British strawberry & elderflower sundae 24

Masala meatball curry 62

Cherry Bakewell scones 25

Pork, apricot & pistachio pies 79

Cherry brownie babycakes 25

Sausage & herb stuffed courgettes 63

Cherry, rose & pistachio Pavlova

Spiced lamb kebabs with pea & herb couscous 54

traybake 26

Spinach omelette chapati wraps 63

Frozen berry & ginger nut yogurt pops 26 Giant strawberry shortcake 92 Lemon drizzle scones 80 Mousse au chocolat orange with orange liqueur and choc-dipped physalis 124

Place fresh lemon zest, juice, garlic, olive oil and herbs in your roasting bag for a zingy flavour.

Chocolate Brownies Add some dried sour cherries to your brownies mixture for extra flavour and to keep them moist.

Orange & apricot loaf cake 146 Peach & red berry ice cream cake 88 Raspberry caramel ombre cake 22 Raspberry, chocolate & hazelnut toastie 22 Rhubarb & strawberry crumble sundae 132 Rustic strawberry tart 24 Salted almond snaps 28

111

60

Strawberry panna cotta 28

Fruit Salad Add lime juice and freshly chopped lemon balm or mint to your fruit salad to add freshness and flavour.

Very-berry oat crumble 26

Poultry Cajun grilled chicken with lime black-eyed bean salad & guacamole 110

22

Chicken & olive casserole 60 Chicken wrap with sticky sweet potato, salad leaves & tomatoes 103 Ginger beer chicken & ribs 76 Lemon & garlic roast chicken with charred broccoli & sweet potato mash 102 Lemony chicken skewers, herbed new potatoes & apple coleslaw 112 Open rye sandwich with chicken & avocado 111 Poached corn-fed chicken with panache of vegetables 138 Quick orange & lemon chicken with perfect steamed rice & stir-fried Chinese greens 136 JULY 2014

For recipes, go to

bacofoil.co.uk Want to share your tips with us? Tel us on Twiter @Ilovebacofoil or at facebok.com/ilovebacofoil

Strength you can trust

Available from

Menu planner July

Curry night with friends – for 4

Spicy squid pakoras with coconut yogurt dip p32

Prawn, butternut & mango curry – double the recipe p98

HOMEMADE FLATBREAD Want a change from naan bread? Cook the pizza base recipe from our feature (p40 ) on a griddle pan, and top with garlic and chilli butter for a tasty alternative.

Masala meatball curry p62

Light lunch with the girls – serves 4

Try our Sweet Potato Pakora. With satisfying Grrr, healthy mmm and a braver with flavour bite, Great Food is for true flavourtarians – that’s everyone apart from those that like bland! Discover the Great Food range at Ocado and in the chiller at leading supermarkets.

Green gazpacho p85

Pan-fried sea bass with ratatouille & basil p118

Vinho Verde is Portugal’s classic sunny white, perfectly peachy and zesty with a summer lunch. Try Quinta de Azevedo 2013, 11% (down to £5.99 each when you buy 2 bottles from 1 July-4 August, Majestic). Frozen berry & ginger nut yogurt pops p26

www.greatfooduk.com

@greatfood_uk

facebook.com/GreatFoodUK

JULY 2014

Wine notes SARAH JANE EVANS MW

WHAT TO DRINK

Inspiration for your entertaining – four menus using recipes featured in this issue

Fire up the BBQ! Menu for 6

Ginger beer chicken & ribs p76

Chorizo pizza with peppers & Manchego p43

Barbecued squid salad p35

Strawberry panna cotta with Salted almond snaps p28

Summer afternoon tea party for 8

Tear-and-share deli stuffed rolls p80

Pork & pistachio pies p79

Lemon drizzle scones, p80

Orange & apricot loaf cake p146

JULY 2014

This month we’re…

Feeling Franglais!

Tour de France Saturday 5 July

As the Tour de France heads to the UK, Holly Brooke-Smith does some Continental shopping

Allo Allo tea

Bicycle Made for One

towel, £9.95,

biscuit card, £9,

hunkydory

biscuiteers.com

home.co.uk

Zinc cutlery holder, £21.50, boutiqueprovencale.co.uk Laguiole French cheeseboard set, £30, roullierwhite.com Bonne Maman apricot compote, £3.69, Waitrose

Chip & dip bowl set, £15, Waitrose Baguette

Falcon enamel

Maille mustard

guillotine, £39.80,

tumblers, £5.99 each,

with white wine,

divertimenti.co.uk

falconenamelware.com

£16, maille.co.uk The Tour de France arrives in

Wooden six-bottle storage crate,

Leeds on Saturday 5 July and

£38, notonthehighstreet.com

finishes in London on 7 July. Visit letour.yorkshire.com.

Cookery treasures

• Holly Brooke-Smith, our staff writer, was given a copy of Mrs Beeton’s Book of Household Management by her grandmother recently. The hefty manual includes 74 detailed chapters on classic British cooking (such as game, baking and preserves) but it also tackles India and Canadian dishes. There’s some fascinating advice on the

10 bbcgoodfood.com

latest electrical gadgets, tips for instructing house staff and an entire chapter dedicated to several ways to fold a napkin! • Deputy editor Elaine Stocks found an O-Level Cookery textbook, by P M Abbey & G Macdonald, from the Seventies while she was clearing out cupboards at her mother’s house. There are chapters devoted to hors d’oeuvres and gelatine, but also nutrition, and the

science of cooking, as well as helpful diagrams detailing cuts of meat and how to cook them. • We also came across The Art of Icing, published by the Stork Margarine Cookery Service in 1953, a manual with instructions for perfect cake decoration (bakewithstork.com). In fact, they look remarkably similar to the icing tips that Cassie Best, our Assistant food editor, shared with readers last year… some things never change!

Do you have any recipe books or cookery manuals from your childhood, or earlier? We’d love to see a photo and hear your stories. Get in touch at enquiries@bbcgood foodmagazine.co.uk.

JULY 2014

Photographs ADRIAN TAYLOR, SHUTTERSTOCK

We’ve been indulging in some kitchen nostalgia at Good Food this month.

EAT YOURSELF HEALTHY! 9-DAY SUMMER DIET INSIDE

27 NEW RECIPES W Feel lighter W Glowing skin W Beat bloating

Summer healthy diet plan

JULY 2014 £3.90

Shape up for your holiday you feel lighter, with brighter, and this quick-results eating tested and more energetic plan designed approved to in just nine by our nutritional days. Thoroughlymake therapist, itÕs also absolutely delicious

Just 9 days to feeling fabulous!

JULY 2014

bbcgoodfood.com 95

New ways to share e Good Fo od n th di

ran Gua

tt im e

All te ste

Love our sunshine recipes

n che kit

W Cook pizza on the barbecue W Lazy garden lunch in the sun W Summer party bites W Picnic scones & pies

tee s d to work fir

100% homemade

Our cover recipe

Authentic Pulled pork with brioche buns & BBQ sauce

Cook now or plan ahead

PLUS

THE GOOD LIFE?

Keep bees; forage for food; take a summer course

RAYMOND BLANC

Sea bass for 2: step-by-step Orange & apricot loaf cake Simple summer bake

Spicy squid pakoras Pick, dip & eat

Berry yogurt pops Gorgeously grown-up lollies

NEW FAMILY MEALS 5 midweek suppers for £30

American food writer Jennifer Joyce shows how to master this BBQ classic – now a huge trend, complete with authentic accompaniments Photographs DAVID MUNNS

Brioche buns EASY

MAKES 16 small buns or 12 larger ones PREP 15 mins plus up to 3 hrs rising COOK 20 mins

250ml/9fl oz warm water 2 tsp dried yeast (not fast-action) 3 tbsp warm milk 2 tbsp golden caster sugar 450g/1lb strong flour, plus extra for dusting 4 tbsp unsalted butter, softened 2 large eggs, plus 1 beaten egg, for glazing sesame seeds, for sprinkling

Pulled pork in brioche buns with BBQ sauce & slaw

PER BUN (16) 163 kcals, protein 5g, carbs 22g, fat 6g, sat fat 2g, fibre 1g, sugar 3g, salt 0.3g

BBQ pulled pork EASY

MAKES enough for 16 buns with leftovers PREP 10 mins

COOK 5 hrs 10 mins

2.5kg/5lb 8oz boneless pork shoulder, skin removed 3 tbsp olive oil 2 tsp Spanish paprika (pimentón) 2 tsp mustard powder 1 tsp each garlic salt and onion salt 1 tbsp liquid smoke (optional, see p121) TO SERVE 16 Brioche buns (see recipe, above), Tangy cabbage slaw, Homemade chipotle molasses BBQ sauce (see recipes on p15) and sweet-and-sour pickled cucumbers from a jar, sliced PER SERVING 251 kcals, protein 26g, carbs none, fat 16g, sat fat 5g, fibre none, sugar none, salt 0.8g

JULY 2014

‘This American classic, originally from South Carolina, is all the rage for a good reason – it’s insanely delicious. The meat is slow-cooked over a charcoal pit until it falls apart, then shredded or ‘pulled’ and piled onto a soft brioche bun with BBQ sauce, pickles and crisp slaw. Few of us have a fire pit or a barbecue large enough to slow-cook or smoke the meat, however it’s easily done in an oven at a very low temperature’

bbcgoodfood.com 13

FIRST MAKE THE BUNS The rising time for the buns can take up to three hours, depending on the temperature of your kitchen. In a warm kitchen, rising may take only an hour.

1

Mix the warm water, yeast, warm milk and sugar in a bowl. Let it stand for 5 mins until it becomes frothy – this is how you know the yeast is working.

2

Tip the flour and 1 tsp salt into a large mixing bowl, add the butter and rub together with your fingertips until the mixture resembles fine breadcrumbs.

3

Make a well in the centre of the buttery flour and add the warm yeast mixture and the eggs.

TIPS FOR SUCCESS • You can also make the dough in a stand mixer – just follow the same method as by hand.

4

Use your hands to mix it into a sticky dough – don’t worry if the mixture feels a little wet at this stage, it will come together when kneading. Tip the dough out onto a floured work surface.

5

Knead the dough for 10 mins by stetching it on the work surface – it will still be very sticky at this stage but don’t be tempted to add too much flour.

6

The dough is ready when it feels soft and bouncy – this means that the gluten strands have developed. Place in an oiled bowl, cover with cling film and set aside to rise for 1-3 hrs or until doubled in size.

• Oiled hands and a dough scraper will come in handy when moving and shaping the dough. • Adding steam to the oven keeps the buns moist while cooking, giving a softer crumb. if you prefer a crustier bun, simply leave out the cup of water. • The buns can be made up to 1 day ahead. Once cooled, store in an airtight container until needed.

7

Once the dough has doubled in size, knock the air out and knead again for 2 mins. The dough should be much less sticky now, but add a little flour if it needs it.

14 bbcgoodfood.com

8

Divide the dough into 12-16 even pieces. Roll into balls and arrange on lined baking trays. Loosely cover with oiled cling film and leave for about 1 hr or until doubled in size again. Heat oven to 200C/180C fan/gas 6 and place a shallow baking tray at the bottom.

9

Uncover the trays, brush the buns with egg and sprinkle with sesame seeds. Pour a cup of water into a baking tray at the bottom of the oven to create steam (see Tips for success, above right). Bake for 20 mins or until golden, then leave to cool on a wire rack.

JULY 2014

FOR THE PORK To help the spices penetrate the meat, the skin on the pork shoulder needs to be removed before you start, but a layer of fat is fine. Ask your butcher to do this for you, or do it as soon as you start to prep the meat.

Heat oven to 150C/130C fan/gas 2. Rub the pork with 2 tbsp of the olive oil. Heat a large non-stick pan until very hot and sear the pork on all sides until golden brown.

Place the meat on a wire rack in a roasting tin. Mix the paprika, mustard powder, garlic and onion salt, and some black pepper with the liquid smoke, if using. Brush all over the meat.

2

Add 1 cup of water to the roasting tin, cover very tightly with foil and cook for 5 hrs or until almost falling apart.

4

Skim off the fat from the juices. Mix 125ml of the juices with 4 tbsp BBQ sauce (see recipe, below) and pour over the meat. Keep warm until serving, or reheat.

5

To assemble, pile the meat into the halved brioche buns, spoon over the BBQ sauce, top with coleslaw and pickles, and sandwich together.

Homemade chipotle molasses BBQ sauce

Tangy cabbage slaw

EASY

MAKES enough for 12-16 buns

1

Drain the juices from the meat into a measuring jug. Shred the pork using 2 forks, discarding the fat.

MAKES 400ml

PREP 10 mins

3

6

1 OF 5 EASY VIT C A DAY

PREP 15 mins

NO COOK

COOK 20 mins

Food styling LIZZIE HARRIS | Styling VICTORIA ALLEN

This adds freshness and crunch to

JULY 2014

Heat 1 tbsp olive oil in a large saucepan. Add ½ finely chopped small onion and 2 chopped garlic cloves, and cook for 5 mins or until soft. Add 100ml apple cider vinegar, 85g dark soft brown sugar, 1½ tsp each mustard powder, smoked paprika and celery salt, 2 tsp hot chilli powder, 1 tbsp Worcestershire sauce, 2 tsp chipotle paste, 2 tbsp tomato purée, 1 tbsp liquid smoke (optional, see p121), 350ml passata and 75ml black treacle. Bring to the boil, turn down to simmer for 15 mins, then leave to cool.

the softness of the buns and meat –

PER TBSP 20 kcals, protein none, carbs 4g,

PER SERVING 262 kcals, protein 2g, carbs 8g,

fat none, sat fat none, fibre none, sugar 4g, salt 0.1g

fat 24g, sat fat 4g, fibre 3g, sugar 7g, salt 1.3g

a heavenly combination.

Whisk together 250ml mayonnaise, zest and juice 1 lemon, 2 tbsp cider vinegar, 2 tbsp wholegrain mustard and 1 tsp celery salt in a small bowl, then season generously. Add ¼ head white cabbage and ¼ head red cabbage, both very thinly sliced, 2 julienned carrots, 1 large diced red onion and 2 thinly sliced sticks celery. Mix well and refrigerate. Can be made up to 1 day ahead.

Made the recipe? We’d love to see your photos. Send them to the addresses on page 145.

bbcgoodfood.com 15

Distinctively Donna Donna Hay, a household name in Australia, creates simple, modern recipes that look beautiful and are suffused with sunshine. She has her own magazine, TV series and shop in Sydney. Cassie Best meets a food phenomenon

QUICK BITES Favourite cuisine

Asian flavours, also Moroccan and Turkish. Anything with tahini, preserved lemon and sumac. Kitchen gadgets

Really basic things like a good zester, a palette knife – and I love my stick blender.

Donna’s signature style

Your latest book is about enjoying food while staying fit – what gave you the idea? It’s how I’ve always eaten really, at least Monday to Friday. My days are very busy, so I need nutritionally filling foods to keep me going until the end of the week. But I’m no saint, there are always cakes in the test kitchen. You’ve got to have a balance, so I treat myself at weekends. What inspires your recipe ideas? Everything! When you’ve got a creative brain you’re inspired by 16 bbcgoodfood.com

everything – from a shopping trip to a dish you’ve eaten. Sometimes I start with a blank piece of paper and put flavours together on the page.

Do you still find time to write recipes and do food styling? Yes, and it’s my aim to do more styling this year. I live close to my office in Sydney, and I’m there most days. We’re a team of 12 on the magazine, so I still spend a big part of my time writing recipes, designing or food styling for photo shoots. How has having children changed your cooking? I have two boys. One is quite adventurous when it comes to food, however the other is a fussy eater – so we have a house rule that you have to try something at least once. I went through a stage of cooking a small repertoire of recipes, because the kids liked them, but that got boring. So now I cook what I fancy, and if they don’t want to eat it, they don’t have to.

What’s in your fridge? Lots! I often have impromptu dinner guests, so I need ingredients to make something quick and tasty – cheeses, olives, lemons, herbs and salad leaves. Plus, Asian chilli jam and caramelised onion relish – you can smear these over chicken or lamb for a real flavour kick.

Guilty pleasure

I’m an ice cream girl. I live near an amazing gelato shop, which has crazy flavours like salted caramel & white chocolate or coconut & lychee. Coming up

Some new designs with Royal Doulton and another cookbook, with a TV series to go alongside.

Donna Hay’s latest book, Fresh and Light, is out now (£18.99, Hardie Grant). Buy the book for just £16.99. Call 01326 569444,

Your biggest achievement? Running a business, while raising two boys and writing 24 books with more than four million copies sold.

p&p is free. Or buy online at sparkledirect. com/goodfood JULY 2014

Photographs WILLIAM MEPPEM

How did you learn to cook? My grandmother taught me. I’m the youngest of three girls, and my sisters and mum weren’t keen cooks, so I took on that role. Like most grans, mine first taught me to make cakes, then we moved on to dinners. She had an incredible garden, and she would send us girls out to pick fruit and veg in the morning, then we’d spend the afternoon cooking.

Her innovative approach to food has been hugely influential – Donna’s recipes are quick and easy, and generally photographed on white plates. Her look combines the aspirational with the practical, all shot through with a dose of Aussie sunshine. ‘I started out as a freelance food writer, then moved on to interiors magazines, working as a stylist. I got frustrated when the ideas in my head didn’t come through on the page; I wanted everything to be beautiful. ‘So I started jotting down how I would like my perfect food magazine to look, I organised meetings with two publishers and they went for it. It’s all a bit of a blur now, as I only had eight weeks to get that first issue out! ‘I think food styling is an art, you can’t really teach it – it’s deciding on how you think something looks good on a plate. One thing I would say is: keep it simple and use white plates.’

In season At their best in July Fruit & veg

• Apricots • Aubergines • Beetroot • Blackberries • Blueberries • Broad beans • Carrots • Cherries • Courgettes • Cucumbers • Currants (black, red, white)

• Fennel • French beans • Globe artichokes • Gooseberries • Kohlrabi • Lettuce • New potatoes • Onions • Radishes • Raspberries • Rhubarb (outdoor) • Runner beans • Samphire • Strawberries • Tomatoes

Fish & seafood • Cornish

sardines

• Crab • Pollack • Squid • Trout (sea and river)

• Wild sea bass

Meat & game • Wild rabbit • Wood pigeon

july 2014

bbcgoodfood.com 19

Luscious fruits Photographs STUART OVENDEN

Hooray! British berries, cherries and currants are back in season. At their best, nothing comes close to the scent of a sun-warmed strawberry or the fruity burst of a ripe raspberry. Cherries are plump with crimson juice and currants sharp and sweet in one bite. Markets, stores and allotments are bursting with this bounty, so make the most of them with this new collection of recipes. Cassie Best, Assistant food editor

Cherry, rose & pistachio Pavlova traybake, p26

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JULY 2014

In season

Frozen berry & ginger nut yogurt pops, p26

JULY 2014

bbcgoodfood.com 21

Raspberry caramel ombre cake A LITTLE EFFORT

SERVES 12-15 chilling

EASY IDEA FOR RASPBERRIES Raspberry, chocolate & hazelnut toastie

Make a sandwich using sliced white bread, chocolate hazelnut spread and a small handful of raspberries. Whisk 1 egg with a splash of milk or cream and a sprinkle of caster sugar, then soak the choc raspberry sandwich in the mixture for a few mins on each side. Fry in a little butter until golden, then slice on the diagonal and serve with ice cream and scatter over toasted hazelnuts.

To watch Cassie Best icing this cake, download

COOK 1 hr

FOR THE SPONGES 400g/14oz butter, softened, plus a little for greasing 400g/14oz soft light brown sugar 5 large eggs 400g/14oz self-raising flour 2 tsp vanilla extract 2 tbsp milk 200g/7oz raspberries FOR THE ICING 397g can caramel (we used Carnation) 300g tub full-fat cream cheese 140g/5oz butter, softened 300g/11oz golden icing sugar 100g/4oz raspberries pink and caramel food colouring pastes

the July Good Food iPad app from the Apple App Store.

22 bbcgoodfood.com

sponges only PREP 1 hr 10 mins plus

1 Heat oven to 160C/140C fan/gas 3. Grease and line the base and sides of 2 x deep 20cm cake tins with baking parchment. In a large bowl, beat the

butter, sugar and ¼ tsp salt with an electric hand whisk until light and fluffy. Add the eggs, one at a time, beating well after you add each one. If it looks like it might split, add spoonfuls of the flour. Add the remaining flour, then stir in the vanilla and milk and gently fold through the raspberries, trying not to break them up too much. Divide the mixture between the tins and bake for 50-55 mins, or until a skewer inserted into the centre of the cakes comes out clean. Cool in their tins for 20 mins before flipping onto wire racks, so the base now becomes the top, to cool completely. 2 To make the icing, put 1 tbsp of the caramel, the cream cheese, butter and icing sugar in a large bowl and beat with an electric hand whisk until smooth – try not to overbeat or the icing may become runny. Split the cakes through the centre using a large serrated knife. Use a little of the cream cheese icing to stick one cake layer to a board or cake stand. Layer the remaining cake layers on top, filling with the caramel and some raspberries between each layer, finishing with a flat top of caramel. 3 Using roughly a third of the icing, cover the cake with a thin layer using a palette knife – don’t worry too much about getting it smooth at this stage, this first coat is to fill any gaps between the sponges and catch any crumbs. Once covered, chill for 30 mins. 4 Split the remaining icing between two bowls, with roughly two-thirds in one bowl and the remaining third in the other. Use a little food colouring to dye the smaller batch pink, and the other a biscuity-caramel colour. Remove the cake from the fridge. Dollop the caramel coloured icing on top of the cake and, using your palette knife, spread the icing over the top, then tease it down the sides, stopping roughly halfway down. Use the pink icing to cover the bottom half of the cake. 5 You should now have a stripe of pink at the bottom and caramel icing on the top half of the cake. Clean your palette knife and gently swipe the icing upwards, through the pink into the caramel, blending the colours together. Continue to do this around the cake, wiping your palette knife between each swipe. Once you’ve gone all the way around, run your palette knife all the way around the edges to smooth the surface, or leave it more rustic if you prefer. Best eaten within 1 day of making, will keep in the fridge for up to 3 days, just bring to room temperature before eating. PER SERVING (15) 730 kcals, protein 7g, carbs 81g, fat 43g, sat fat 26g, fibre 2g, sugar 62g, salt 1.1g JULY 2014

In season

The graduated icing adds a stylish, dramatic finish

JULY 2014

bbcgoodfood.com 23

Simple pastry bursting with fruit Rustic strawberry tart EASY VIT C

SERVES 8

PREP 45 mins plus chilling

COOK 50 mins

600g/1lb 5oz strawberries, hulled and sliced 2 tsp cornflour 2 tsp golden caster sugar 4 tbsp strawberry jam, sieved FOR THE PASTRY 140g/5oz chilled butter, cubed 225g/8oz plain flour, plus extra for dusting 25g/1oz fine polenta, cornmeal or semolina, plus 1 tbsp more and extra for sprinkling 2 tbsp golden caster sugar 2 medium eggs clotted cream, to serve (optional)

24 bbcgoodfood.com

1 First make the pastry. Put the butter, flour, 25g polenta, sugar and a pinch of salt into the large bowl of a food processor and blitz to fine crumbs. Beat 1 of the eggs and add to the mixer and blend again until the pastry starts to clump together. Tip onto your work surface and knead briefly to bring the pastry together into a smooth ball. Flatten into a disc, wrap in cling film and chill for 30 mins. 2 Heat oven to 180C/160C fan/gas 4. Dust your work surface with a little polenta and flour, then roll out the pastry into a circle roughly 35cm in diameter. Line a large baking sheet with parchment and lay the pastry on top. Put the strawberries in a bowl and toss through the cornflour and sugar. Sprinkle the pastry with 1 tbsp polenta, then arrange the strawberries on top, leaving a border about 3cm clear around the edge.

3 Beat the remaining egg and sweep over the pastry edge with a brush. Fold the pastry over the strawberries, pinching to create a rough border, and leaving the centre exposed. Brush the edge with more egg. Bake for 45-50 mins until golden brown and crisp. Brush the strawberries with the jam. Leave to cool for 15 mins before serving with clotted cream, if you like. PER SERVING 335 kcals, protein 5g, carbs 42g, fat 16g, sat fat 10g, fibre 2g, sugar 16g, salt 0.4g

EASY IDEA FOR STRAWBERRIES British strawberry & elderflower sundae. Halve strawberries and set

aside to macerate in a drizzle of elderflower cordial for 20 mins or so. Crumble shortbread biscuits into a bowl, top with the strawberries and any juices, and a blob of extra-thick cream. JULY 2014

In season Cherry brownie babycakes EASY

MAKES 12-16

PREP 25 mins

COOK 20 mins These beautiful, bite-sized brownies can be served for a special dessert with a dollop of softly whipped cream and extra cherries on top, or stashed in a cake tin just as they are for nibbling on whenever a chocolately treat is required.

175g/6oz butter, chopped, plus extra for greasing 200g/7oz dark chocolate, chopped 250g/9oz soft light brown sugar 1 tsp vanilla extract 85g/3oz plain flour 50g/2oz cocoa powder, plus a little to serve ¼ tsp baking powder 3 large eggs, beaten 200g/7oz cherries, halved and stoned, plus 12 with stalks attached, to serve (optional) double cream, to serve (optional) 1 Heat oven to 180C/160C fan/gas 4. Butter 12 holes of a deep muffin tray and line each hole with a strip of baking parchment – this will help you lift out the brownies later (or line 16 holes of 2 trays with muffin cases). Put the butter, 150g of the chocolate, sugar and vanilla in a heatproof bowl, suspended over a pan of barely simmering water. Heat gently, stirring now and again until melted, then remove from the heat and leave to cool for a few mins. Meanwhile, sift the flour, cocoa, baking powder and a good pinch of salt together in a large bowl. 2 Add the warm, melted chocolate mixture, the eggs, cherries and the remaining 50g chocolate to the dry ingredients, then mix until just combined. Divide the mixture between the holes of the muffin tray/cases, making sure each one gets a few pieces of cherry. Bake for 18 mins until cooked but still gooey in the centre – they will continue cooking a little as they cool down. Leave to cool for 30 mins in the tin before transferring to a wire rack to cool completely, or eating warm with a dollop of cream, a dusting of cocoa and extra cherries on top, if you like. PER BABYCAKE (12) 346 kcals, protein 4g, carbs 35g, fat 21g, sat fat 12g, fibre 3g, sugar 28g, salt 0.5g

JULY 2014

Chocolate and cherries – a heavenly pairing

EASY IDEA FOR CHERRIES Cherry Bakewell scones Add a little almond extract to your favourite scone recipe (visit bbcgood food.com for recipes) and top with flaked almonds before baking. Split while still warm and top with cherry jam, clotted cream and fresh, stoned cherries.

bbcgoodfood.com 25

Cherry, rose & pistachio Pavlova traybake

Frozen berry & ginger nut yogurt pops

A LITTLE EFFORT GLUTEN FREE

EASY LOW FAT VIT C

SERVES 8-10

MAKES 8

overnight

PREP 35 mins plus cooling

COOK 1½ hrs

Very-berry oat crumble 1 OF 5 EASY VIT C A DAY

SERVES 6

PREP 20 mins

COOK 25 mins

PREP 25 mins plus 4 hrs freezing

NO COOK

Although you might associate crumbles with autumnal orchard fruit, they are the perfect

If you want to take this Pavlova to another level, crystallise your rose petals by brushing them with a little beaten egg white, then dust with caster sugar. Once dried, they will keep for up to a month and will add an extra sparkle to your desserts.

FOR THE MERINGUE 5 large egg whites 250g/9oz white caster sugar 1 tsp each white wine vinegar and cornflour FOR THE TOPPING 200ml/7fl oz double cream 150ml/¼ pt coconut yogurt 1-2 tsp rose water 250g/9oz cherries halved and stoned, plus a few with stems on to decorate 100g/4oz shelled pistachios, roughly chopped edible rose petals, to decorate – if buying, make sure they are organic, or if you want to use your own from your garden, make sure they are unsprayed (optional) 1 Heat oven to 140C/120C fan/gas 1. Line a large, flat baking tray with baking parchment. Place the egg whites in a large, grease-free bowl with a pinch of salt. Using clean, electric beaters, whisk until the eggs hold soft peaks. Add the sugar, 1 tbsp at a time, whisking well between each addition, until the meringue is thick and glossy, and will hold up in stiff peaks on the end of the beaters. Add the vinegar and cornflour and whisk again until combined. Using a large spoon, pile the meringue onto your baking tray, then spread to a rectangle, roughly A4 size. Use the back of the spoon to make peaks and dips in the meringue to create an attractive texture. Bake in the centre of the oven for 1 hr 20 mins, then turn off the oven and leave the Pavlova inside to cool overnight. 2 Just before serving, assemble the Pavlova. Very softly whip the cream, then fold through the coconut yogurt and rose water. Remove the Pavlova from the baking parchment and place on a large serving plate or board. Dollop the coconut cream on top, then top with the cherries, and scatter over the pistachios and rose petals, if using. Serve straight away. PER SERVING (10) 297 kcals, protein 5g, carbs 32g, fat 17g, sat fat 8g, fibre 1g, sugar 30g, salt 0.2g 26 bbcgoodfood.com

100g/4oz ginger nut biscuits 405g can light condensed milk 250g/9oz red berries, we used strawberries, raspberries and redcurrants 500g pot 0% fat natural Greek yogurt 250g/9oz purple berries, we used blueberries, blackberries and blackcurrants YOU WILL ALSO NEED 8 paper cups 8 wooden lolly sticks 1 Place the biscuits in a food processor and blitz into crumbs. Add 2 tbsp condensed milk and blend again until the crumbs start to clump together. Divide the biscuit crumbs between 8 paper cups, pressing down with the back of a spoon. Make sure you scrape out every last crumb, then you won’t have to wash the processor before the next step. 2 Roughly chop any large berries. Put half the red berries, half the remaining condensed milk, and half the yogurt in the food processor and blend until smooth. Remove the blade from the processor and stir through the remaining chopped red berries. Divide the mixture between 4 of the paper cups. Repeat with the purple berries and remaining ingredients. 3 Place a lolly stick into each cup, pushing down into the biscuit base to help it stand up straight. Freeze for at least 4 hrs before serving. To remove the lollies from the cups, tip upside down, and gentle squeeze the cup until the lolly slips out. PER SERVING 247 kcals, protein 13g, carbs 44g, fat 2g, sat fat 1g, fibre 2g, sugar 39g, salt 0.4g

MAKE IT

GLUTEN FREE

Swap the biscuits for a gluten-free variety, or simply leave out.

way to use up a glut of berries and currants – especially if they are a little bruised or on the bland side. Cooking the crumble and fruit separately ensures the topping stays crisp, meaning you can get ahead by cooking the components a few hours beforehand, then assemble in a dish and bake when you’re ready to serve. I like to serve this with cold custard, but ice cream will also do the job.

FOR THE CRUMBLE 100g/4oz plain flour 50g/2oz rolled oats 100g/4oz butter, cut into cubes 50g/2oz golden caster sugar FOR THE FRUIT FILLING 400g/14oz strawberries, hulled and halved if large 100g/4oz golden caster sugar 1½ tbsp cornflour 500g/1lb 2oz mixed berries and currants, such as raspberries, blackberries, blueberries, redcurrants or blackcurrants ice cream or custard, to serve 1 Heat oven to 200C/180C fan/gas 6. Put the flour, oats, butter and sugar in a bowl, squash together with your fingers into a crumble texture, sprinkle over a baking tray and bake for 10 mins, stirring and roughly breaking up halfway through cooking. Can be done up to 2 days ahead, and stored in an airtight container. 2 Meanwhile, put the strawberries, sugar and cornflour in a large pan. Stir together and set over a medium heat. Cook until the strawberries just start to release their juices and soften, then stir in the remaining berries. Transfer to an ovenproof baking dish. 3 When the crumble topping is cooked, sprinkle it over the fruit, and place back in the oven for a further 15 mins until bubbling and golden. Leave for 5 mins before serving with ice cream or custard. PER SERVING 369 kcals, protein 5g, carbs 54g, fat 15g, sat fat 9g, fibre 6g, sugar 34g, salt 0.3g

EASY IDEA FOR CURRANTS Speedy currant & port sauce Simmer currants (red, black or white) with a splash of port and a sprinkling of sugar until syrupy – taste and balance the flavours with a little more sugar or a splash of white wine vinegar, if necessary. Serve with lamb, duck or game. JULY 2014

In season

Crumble – not just for cold days!

JULY 2014

bbcgoodfood.com 27

In season

Strawberry panna cotta A LITTLE EFFORT VIT C GLUTEN FREE

SERVES 6 hrs chilling

PREP 30 mins plus cooling and 3 COOK 25 mins

FOR THE PANNA COTTA 3 gelatine leaves 450ml/16fl oz double cream 200ml/7fl oz whole milk 100g/4oz white caster sugar 1 vanilla pod FOR THE STRAWBERRIES 400g/14oz strawberries, hulled and halved, or quartered if very large 1½ tsp cornflour 50g/2oz white caster sugar 1 For the panna cotta, put the gelatine leaves in a small bowl of cold water to soften – this will take about 5 mins. Meanwhile, pour the cream, milk and sugar into a pan, split the vanilla pod, scrape out the seeds and add, along with the pod, to the cream mixture. Heat gently until hot, but not bubbling. Remove the gelatine leaves from the water, squeeze out any excess liquid then add, one at a time, to the hot cream. Stir until dissolved. Leave to stand for 20-30 mins until cooled – the vanilla pods should be suspended in the liquid by this point. Strain the mixture through a sieve into 6 serving glasses, then chill for at least 3 hrs. 2 Toss the strawberries with the cornflour and sugar in a saucepan. Place over a medium heat and cook for 4-5 mins, until the released juices thicken and the strawberries soften. Set aside to cool. Once completely cooled, top the set panna cottas with the strawberry mixture. Chill until ready to serve.

Serve in a mix of glasses for a relaxed look

PER SERVING 477 kcals, protein 3g, carbs 32g, fat 37g, sat fat 23g, fibre 1g, sugar 31g, salt 0.1g

A LITTLE EFFORT

MAKES 6

PREP 30 mins

COOK 25 mins plus cooling These salty-sweet almond biscuits are ideal for scooping up the Strawberry panna cottas (see recipe, right).

50g/2oz butter 75g/2½oz soft light brown sugar good pinch sea salt flakes 1½ tbsp plain flour 100g/4oz toasted, flaked almonds

1 Heat oven to 180C/160C fan/gas 4 and line a baking tray with baking parchment. Melt the butter, sugar and a good pinch of sea salt in a large pan until combined and bubbling – don’t let this get too dark. Add the flour and almonds, and stir until coated in the buttery liquid. 2 Working quickly, spoon 6 mounds of the almond mixture onto the baking tray, spaced a little apart. Gently press down with the back of a spoon to flatten, then sprinkle with a little extra salt. Bake for 10 mins, then allow to cool before serving with the panna cottas.

Food styling JANE HORNBY | Styling REBECCA NEWPORT

Salted almond snaps

PER SNAP 226 kcals, protein 4g, carbs 17g, fat 16g, sat fat 5g, fibre none, sugar 13g, salt 0.3g

28 bbcgoodfood.com

JULY 2014

W E N ON

TH

T U EB

*Also contains vegetable oils.

R E T

L E SH

F

A delicious blend with BUTTER * and OLIVE OIL

In season

Let’s eat more… Why? Because it’s cheap, sustainable, local and ideal for summer eating, says Jane Hornby Photographs STUART OVENDEN

squid

Spicy squid pakoras with coconut yogurt dip

JULY 2014

bbcgoodfood.com 31

Poor old squid, its reputation really is undeserved and the blame squarely lands with memories of overcooked, over-chewy calamari. But fresh or good-quality frozen squid, cooked either very quickly or very slowly, is perfectly tender. The hinterland in-between is where things get a bit rubber-bandy. In season, this versatile cephalopod is reasonably priced and easy to prepare. I normally get my fishmonger to do the messy bit for me, but prepping your own raw squid is simple once you know how – turn to page 117 for a step-by-step guide. When buying squid, choose those up to about 20cm long (one per person) for the most tender result – anything longer will be older and tougher, or substitute an equal weight of whole baby squid instead. And don’t forget to ask the fishmonger to give you the tentacles and the fins as they’re great to eat, too. Under the pinky-grey outer membrane, the flesh should be bright white/grey with a slight translucency, and the squid should smell fresh with bright sparkling eyes. The flesh has a delicate sweetness that is enhanced rather than overwhelmed by garlic, chillies, citrus, paprika and other big kitchen personalities. Cut it into rings or open out the body, score, then cut into pieces for curly cross-hatched bites that pick up and hold flavour – or char – beautifully. Making a sort of concertina (as I have in the barbecue recipe on page 35), is practical as well as pretty, as it prevents you losing small pieces of squid through the barbecue grill. Squid is a home-grown fish we could all eat more of instead of, say, large prawns from tropical waters. They reproduce each year and grow quickly, making a good sustainable choice when fished responsibly.

crunch on the outside. Gram flour is made

1 Heat a 5cm depth of oil in a medium, deep saucepan. It’s hot enough for frying when a cube of bread turns brown in the oil in about 30 secs. Heat oven to 200C/180C fan/gas 6. Line a large bowl and a baking tray with kitchen paper, ready to drain the squid. 2 For the batter, put the flour in a large bowl, add ½ tsp salt, then stir in the dried spices. Using a whisk, gradually work in the coconut milk to make a thick batter. Add the ginger, garlic, chilli and spring onions. Tip in the squid and mix it well to coat – it will feel quite claggy. Mix the yogurt, coconut and mint for the dip, then season with salt. 3 When the oil is hot enough, drop generous tablespoons of the batter in. Do not fry more than three pakoras at a time, or the oil will lose its sizzle. Fry for 1½ mins, or until golden on one side, then carefully turn the pakoras over with a slotted spoon and cook for another 1½ mins. 4 When golden all over, lift out, drain on the paper in the bowl, then lift onto the paper on the baking tray and put in the oven to keep warm. Repeat, using up the rest of the batter. When all the pakoras are cooked, put them on a platter, sprinkle with a little salt and reserved mint leaves, if you like, and serve with the dip and mango chutney.

from chickpeas, so is naturally gluten free

PER SERVING 359 kcals, protein 19g, carbs 30g,

and has a pleasantly grainy texture. I used

fat 18g, sat fat 8g, fibre 5g, sugar 3g, salt 0.9g

Sustainable fish The MCS (Marine Conservation Society) advise that we do not consume too much of only one fish or seafood as this causes overfishing and results in this species becoming unsustainable. For up to date information on sustainability, visit mcsuk.org. 32 bbcgoodfood.com

plenty of sunflower oil, for frying 250g/9oz prepared squid, body opened out, scored on the inside, then cut into bite-sized pieces, plus the tentacles mango chutney, to serve FOR THE BATTER 140g/5oz gram flour, plus 1 tbsp 1 tbsp freeze-dried curry leaves ½ tsp fennel seeds, bruised in a pestle and mortar 1 heaped tsp ground cumin 1 tsp ground turmeric 1 tsp black mustard seeds (optional) 150ml/¼ pt full-fat coconut milk 1 thumb-size piece ginger, finely grated 2 garlic cloves, crushed 1 long, hot green chilli, finely shredded (deseeded if you don’t like it too hot) ½ bunch spring onions, finely shredded FOR THE COCONUT YOGURT DIP 100g/4oz low fat Greek-style yogurt 2 tbsp coconut milk small handful mint leaves, torn, reserving a few, to serve (optional)

Spicy squid pakoras with coconut yogurt dip A LITTLE EFFORT GLUTEN FREE

SERVES 4 as a starter or nibble PREP 10 mins

COOK 15 mins

If you like crispy chilli squid, you’ll love these. Quickly frying in oil perfectly cooks the squid within the thick, spiced batter, with plenty of

Tender summer squid with chorizo & aïoli 1 OF 5 EASY VIT C A DAY

SERVES 4

PREP 15 mins

COOK 1 hr 45 mins The long slow cooking in this recipe is worth it for really tender squid, but you can also do a super-quick version of this recipe – add a can of drained chickpeas and the squid to the pan, cover and bring to a simmer. Remove the pan from the heat as soon as the squid has turned white, then finish with the herbs.

FOR THE STEW 215g pack cooking chorizo, skin removed 1 onion, finely chopped few thyme sprigs, leaves only 1 tsp sweet smoked paprika, plus a little for the aïoli 50ml/2fl oz dry white wine 450g/1lb cherry vine tomatoes 500g/1lb 2oz prepared squid, tubes cut into rings, plus tentacles 450g/1lb large new potatoes, peeled and cut into bite-sized chunks small pack flat-leaf parsley, leaves roughly chopped FOR THE AIOLI 1 garlic clove, crushed 4 tbsp good mayonnaise, ideally olive oil-based squeeze of lemon juice, plus extra to serve crusty bread, to serve 1 Heat a large wide pan. Add the chorizo and fry for 5 mins, using your spatula to break up, until golden and oozing with oil. 2 If there’s more than 2 tbsp of oil in the pan, spoon out the excess. Add the onion and thyme and soften for 5 mins. 3 Stir in the paprika, cook for 1 min, then splash in the wine and scrape any bits from the bottom of the pan. Add the tomatoes, cover with a lid and simmer for 10 mins until the tomatoes have collapsed. Don’t season with salt, as the sausages are salty enough for now. 4 Add the squid, make sure it’s nestled well into the juices, then cover again and simmer for 1 hr. Add the potatoes, then cook for another 30 mins, adding a splash of water if it looks dry. Mix the garlic, mayo and lemon juice, then set aside. Sprinkle with a little paprika, if you like. 5 Test the squid; it should be so tender a spoon cuts through it, then check the potatoes are cooked. Stir in the parsley and serve with a dollop of the aïoli, a squeeze of lemon and some crusty bread.

Dove’s Farm, which can be found in larger

PER SERVING 545 kcals, protein 33g, carbs 29g,

supermarkets and health food shops.

fat 33g, sat fat 9g, fibre 4g, sugar 8g, salt 1.4g JULY 2014

In season

Summer one-pot – couldn’t be easier

JULY 2014

bbcgoodfood.com 33

In season Punchy flavours

Barbecued squid salad Food styling JANE HORNBY | Styling REBECCA NEWPORT | Wine notes SARAH JANE EVANS MW

2 OF 5 GOOD GLUTEN EASY LOW CAL FIBRE VIT C A DAY 4 YOU FREE

SERVES 6

PREP 20 mins plus marinating

COOK 5 mins Marinating squid before it’s barbecued

1 large red chilli, finely shredded (deseeded if you don’t like it too hot) 400g can black beans, well rinsed then patted dry 3 ripe avocados small pack coriander, leaves only, torn extra virgin olive oil, for drizzling

adds an extra dimension of flavour. Should the weather fail you, cook the squid on a griddle pan.

FOR THE SQUID 800g/1lb 12oz fresh prepared squid zest 3 limes (reserve the juice for the salad, and wedges, to serve) 2 tbsp extra virgin olive oil 3 garlic cloves, smashed flat 1½ tsp mixed peppercorns, crushed FOR THE SALAD 1 large red onion, finely sliced 1 large mango, cut into small chunks JULY 2014

1 Heat the barbecue. Meanwhile, marinate the squid for at least 30 mins, or up to 4 hrs. First, slash the squid tubes all over at 5mm-1cm intervals on each side, cutting through most of the flesh but leaving the sides intact. If there are any particularly large tubes, cut them in half width-ways. Put into a non-metallic bowl with the other squid ingredients and leave to marinate. 2 For the salad, toss the onion, mango and chilli with the lime juice (from the limes used for the squid) and a pinch of

salt and leave for at least 10 mins, or until the onion turns pink. Add the beans to one side of the bowl. 3 Halve, stone and scoop the avocado into the salad bowl, then add plenty of seasoning and season the squid with sea salt. 4 When the barbecue is ready, barbecue the squid tubes and tentacles for no more than 1½ mins in total – the flesh should just change from greyish to opaque and shrink up into a spiral shape where you’ve made your cuts. Toss the salad ingredients together very roughly, pile onto a platter and top with the hot squid and coriander. Drizzle with extra virgin olive oil and serve with lime wedges on the side. PER SERVING 374 kcals, protein 26g, carbs 21g, fat 21g, sat fat 4g, fibre 7g, sugar 11g, salt 0.4g

WINE NOTES Pick a pink wine for these recipes. Pizarras de Otero Rose 2013, Bierzo, Spain, 13% (£9.99; buy two bottles and save 33% until 1 September, Majestic) is fun and fruity, with a hint of sweetness to match the bold flavours. bbcgoodfood.com 35

*Try more tantalisingly, tempting, totally tasty recipes at www.peppadew.co.uk

Let Peppadew bring its unique tongue twisting sweet heat taste sensation to your summer eating. Whether it’s a picnic, a salad or a barbecue, Peppadew is guaranteed to bring warmth and colour to your summer even if the British weather doesn't always do that.

We’re famous for our peppers! Mild and Hot available in Tesco, esco, Waitrose, Sainsburys, Morrisons, Asda, Co-op, Booths, Ocado, Wholefoods and Costco. Cheese Stuffed available in Tesco, esco, Waitrose, Sainsburys, Asda, Booths, Ocado and Wholefoods. Tuna Stuffed only available in Tesco and Waitrose.

In season

Store the seasons Mary Cadogan shares her secrets for easy fruit chutney Photographs ian waLLace

If you are new to preserving, this fresh apricot chutney is a great place to start. It’s a favourite of mine, as it makes the most of the short apricot season, and the slightly tart flavour of this fruit balances well with the spices. When making a chutney, it’s important to chop everything finely so that you get the perfect balance of sweetness, sharpness and spiciness in every spoonful. Hard fruits such as apples and pears can be chopped in the food processor. However, with apricots and other more delicate fruits such as peaches and plums, it’s best to chop them by hand to achieve a slightly chunky texture. The quantities of sugar and vinegar are very important, not only for the balance of flavour, but also to keep it at its best – so measure everything carefully before you start. In this recipe, all the ingredients except the sugar are first cooked gently to soften them, then the sugar is added and the mixture boiled hard until it is pulpy. It is crucial at this stage not to overcook the chutney, as the sugar can burn and spoil the flavour and colour. So watch it like a hawk and give it the occasional stir to prevent it catching on the bottom of your (preferably heavy-based) pan.

Food styling mary cadogan | Styling LouiSe PickFord

WHAT TO LOOK OuT FOR IN JuLy Wild strawberries These have an intoxicating fragrance and flavour, and at this time of year you might be lucky enough to find a crop or two in woodland, or even in a wild patch of garden. add a handful to your next batch of strawberry jam, or make into a coulis to store in your freezer. Cucumber Homemade pickled cucumbers turn a simple charcuterie platter into something special. Try infusing the vinegar with a few spices,

Next month Mary makes Blackberry liqueur

july 2014

such as a cinnamon stick, peppercorns and allspice berries, and sweeten it a little for a Scandi-style finish.

Spiced apricot chutney

Peaches & nectarines

MAKES 2kg

my apricot chutney recipe will also work well using peaches or nectarines. or preserve them in a boozy syrup to enjoy at christmas, in trifles or simply served with a dollop of mascarpone or whipped cream. They also make superb gifts packed into clip-topped jars.

GLuTEn EASY LOW FAT FrEE

PREP 20 mins

COOK 40-45 mins I’ve used granulated sugar in this recipe to retain the pretty colour, but you could use light muscovado or demerara. Choose your chillies wisely. The fiery little bird’s-eye or Scotch bonnet chillies will give far hotter results than medium-sized chillies.

1kg apricots 2 red onions 5cm piece ginger 2 apples 2 red chillies 1 tsp each Chinese five-spice powder, paprika, coarsely crushed black peppercorns and salt 400ml cider vinegar 450g granulated sugar

1 Halve and stone the apricots, then chop them into small pieces. Peel and coarsely chop the onions, ginger and apples, and put in a food processor. Roughly chop the chillies and add to the food processor along with the seeds. Blitz until finely chopped, then tip into a large pan and add the spices, salt and vinegar. Bring to the boil, then turn down and simmer for 10 mins, stirring occasionally. 2 Add the apricots and return to the boil. Simmer for a further 10 mins until the apricots are starting to soften, then tip in the sugar and stir until dissolved. Increase the heat and boil for 15-20 mins, stirring occasionally, until the mixture is thick and leaves a brief trail when a wooden spoon is dragged across the base of the pan. 3 Pot into warm clean jars and label. Store for up to a year in a cool dry place. Per TBSP 24 kcals, protein none, carbs 6g, fat none, sat fat none, fibre none, sugar 6g, salt 0.1g bbcgoodfood.com 37

Pizza on the BBQ Achieve the great results of a wood-fired oven in your own back garden – the hot new way to cook pizza is on your barbecue!

In season

Garlic pizza with tomato & mozzarella

Recipes JENNIFER JOYCE Photographs KRIS KIRKHAM

Most domestic ovens aren’t powerful enough to create ‘pizzeria-style’ crusts – the highest temperature they reach is usually 250C. But a barbecue grill can get up to 300C-350C, searing a crisp crust and quickly cooking the ingredients. You can buy ready-made pizza dough mix at the supermarket. However, it’s very simple – and cheaper – to make your own. Turn the page for our

Food styling JENNIFER JOYCE | Styling JENNY IGGLEDEN | Wine notes SARAH JANE EVANS MW

exciting new recipes

JULY 2014

bbcgoodfood.com 39

Basic pizza dough EASY

uncooked

MAKES 4 pizzas

PREP 15 mins plus rising

NO COOK This dough is so versatile that you can make it the same day you want to use it, chill for up to two days, or even freeze it. It uses a smaller amount of yeast than most recipes and, as a result, it rises more slowly, giving it a more authentic texture and flavour.

500g/1lb 2oz ’00’ flour or plain flour, plus extra for dusting 1 tsp salt ½ tsp dried yeast (not fast-action) 400ml/14fl oz warm water oil, for greasing 1 It’s easiest to make this in a standing mixer with a dough hook (otherwise mix it in a bowl and knead on your work surface). Put the flour and salt in the bowl and mix the yeast into the water. It’s always a good idea to wait 5 mins before using the liquid to see if the yeast is working – little bits will start to rise to the top and you’ll know it’s active. 2 Turn on the motor and pour in the liquid. Keep the speed on medium-high and it should come together as a ball. If the bottom is still sticking, tip in 1-2 tbsp of flour. Knead for 5-7 mins until the dough is shiny and it springs back when you press your finger into it. (If kneading by hand, it will take you about 10 mins.) Try not to add too much flour if you can. This is a slightly sticky dough, but that keeps it light and it rises beautifully. 3 Use oiled hands to remove the dough from the hook and bowl. Oil another bowl and place the dough in it. Turn it around so that it’s lightly coated in the oil. Cover tightly with cling film and then a tea towel. Place in a draught-free area that’s warm and leave until the dough has doubled in size. If it’s a hot day, it should only take 2 hrs to rise, but it could take 4 hrs if it’s cold. (If you don’t plan to use the dough for a day or two, place it in the fridge straight away; take it out 3-4 hrs before using. Punch it down first and bring it together on a floured surface.) 4 Divide the dough into 2 pieces for big pizzas or 4 for plate-sized ones, then shape into balls (see Shaping the dough, above right) – dust them in flour as they will be sticky. Keep them covered with a tea towel or cling film while you prepare the toppings. (You can also freeze them in sealed bags. Just thaw in the fridge on the day, then bring to room temperature 3 hrs before using.)

40 bbcgoodfood.com

Shaping the dough If you want to get air pockets and a light but crisp dough, then don’t use a rolling pin. It flattens and pops the air bubbles. (Two days in the fridge will produce the most air bubbles – take it out three to four hours before using.) If your dough is at room temperature, you can use your fingers to gently stretch the dough out. Once it’s about 16cm, place the disc over the tops of your hands (not palm side) and use them to stretch it further, up to about 25cm. You can start pressing out the other discs, then wait to do the final bit when you’re ready to cook. Once you’ve mastered stretching the dough out, you can experiment with other shapes: rectangles, rounds or squares all look authentic.

Cooking on a BBQ An outdoor gas barbecue is best for controlling the temperature, but charcoal will give your pizza a more authentic, smoky flavour. For gas, turn the flames down to medium-low so that the bottom of the pizza doesn't burn. When cooking on a charcoal barbecue, let the coals turn grey before you pop on the pizza. Place the pizza on a floured baking sheet (with no edge) or a pizza peel – this is a flat pizza paddle with a long handle, which makes it easier to get the dough on and off the grill. The flour will provide the 'wheels' for it to slide onto the grill – don’t use oil as it sticks more and won’t transfer as well. Make sure the grill is hot and the flames have died back if cooking on charcoal. Slide the dough onto the grill, close the lid (if your barbecue has one) and give it three to four minutes. The dough will puff up; it's ready when the bottom has light brown stripes. Use tongs to pull the dough off and turn it upside down. Assemble the pizza of your choice – remember that less is more, as the dough will stay crisper and the toppings will cook better. Place the pizza back on the grill, uncooked-side down, and shut the lid. Give it another three to four minutes, then remove when the cheese is melted and the toppings are hot.

Cooking indoors If you don’t want to cook on a barbecue, a griddle pan will also work well. Heat until hot – but not smoking – and cook as per the barbecue instructions: on one side for three to four minutes, then flip over, assemble the pizza and grill the uncooked side.

Garlic pizza with tomato & mozzarella EASY

1 OF 5 A DAY

MAKES 2 pizzas (Serves 4)

PREP 10 mins

COOK 10 mins

½ quantity pizza dough (see recipe, left), divided into 2 balls 1 shallot, cut into half moons 2 tbsp white balsamic vinegar 3 tbsp extra virgin olive oil 2 garlic cloves, very thinly sliced handful vine-ripened or cherry tomatoes (a mixture of red and yellow is nice), halved or quartered 1 ball buffalo mozzarella, drained 10 basil leaves 10 mild black olives (small ones like Couchillo) 1 Prepare the dough following the instructions, left. 2 Place the shallots in 1 tbsp of the vinegar, along with some salt to slightly pickle, and let sit while you cook one side of the pizzas. 3 Drizzle the cooked side of the pizzas with 1 tbsp olive oil each, then divide the garlic between them. Season and grill, uncooked-side down, until crisp. 4 Remove the pizzas and top with the tomatoes, cheese, basil, olives and the remaining olive oil and vinegar. Drain the shallots and sprinkle over. Season everything and serve. PER SERVING 501 kcals, protein 19g, carbs 51g, fat 25g, sat fat 10g, fibre 5g, sugar 5g, salt 1.4g

JULY 2014

In season

Pesto pizza with aubergine & goat’s cheese EASY

1 OF 5 FIBRE A DAY

MAKES 2 pizzas (Serves 4)

PREP 10 mins

COOK 15 mins

½ quantity pizza dough (see recipe, opposite), divided into 2 balls 1 small aubergine, thinly sliced lengthways 1 medium red onion, thickly sliced 2 tbsp extra virgin olive oil 4 tbsp fresh pesto (shop-bought or homemade) 75g/2½oz firm goat’s cheese chilli flakes (optional) basil leaves, to serve JULY 2014

1 Prepare the dough following the instructions, opposite. 2 Toss the vegetables in the oil and season well. Grill on your barbecue or griddle pan, about 5 mins each side, until black lines appear and the aubergines are soft. Remove and set aside. Cook one side of the pizzas. 3 Spread the pesto onto the cooked side of the pizzas. Add the aubergine, onion and goat’s cheese, broken into chunks, plus chilli flakes if you like it spicy. Grill, covered, until the cheese is melted. Serve with the basil leaves sprinkled over. PER SERVING 431 kcals, protein 12g, carbs 52g, fat 20g, sat fat 6g, fibre 6g, sugar 5g, salt 1.3g bbcgoodfood.com 41

Lemon, fennel & prawn pizza 1 OF 5 EASY A DAY

MAKES 2 pizzas (Serves 4)

PREP 10 mins

COOK 15 mins

½ quantity pizza dough (see recipe, p40), divided into 2 balls 1 small fennel bulb, cored and thinly sliced 10 large raw peeled prawns zest 1 lemon 1 tsp chilli flakes 2 tbsp olive oil 100g/4oz firm mozzarella, cut into 2cm/¾in cubes 100g/4oz pecorino, coarsely grated 10 cherry tomatoes, halved if large 1 heaped tsp tiny capers 2 handfuls shredded radicchio 1 Prepare the dough following the instructions on p40. 2 In a shallow bowl, mix the fennel, prawns, lemon zest, chilli flakes and oil. Season and cook on your barbecue or griddle pan, turning once, until grill marks appear. Cook one side of the pizzas. 3 Top the cooked side of the pizzas with both cheeses, the fennel-prawn mix, cherry tomatoes and capers. Grill until the cheese is melted. Top with the radicchio and serve.

Exciting combination of flavours

PER SERVING 484 kcals, protein 24g, carbs 49g, fat 22g, sat fat 10g, fibre 5g, sugar 3g, salt 2.3g

You won't find these toppings at your local takeaway!

Blue cheese & pancetta pizza with grilled peaches EASY

MAKES 2 pizzas (Serves 4)

PREP 10 mins

COOK 15 mins

½ quantity pizza dough (see recipe, p40), divided into 2 balls olive oil, for grilling 1 peach or nectarine, halved, stoned and cut into quarters 6 pancetta slices 100g/4oz firm mozzarella, cut into 2cm/¾in cubes 100g/4oz Gorgonzola, broken into 3cm/1¼in pieces 2 tbsp roughly chopped walnuts 2 large handfuls wild rocket 1 Prepare the dough following the instructions on p40. 2 Lightly oil, season and grill the peaches in a griddle pan or on your barbecue until lines appear, about 2 mins. Remove and cut into thinner slices. In a frying pan, fry the pancetta 42 bbcgoodfood.com

until crisp, then remove. Cook one side of the pizzas. 3 Top the cooked side of the pizzas with both cheeses, mixing them together. Add the pancetta, broken into pieces. Sprinkle the walnuts over and add the peaches. Grill, covered, until the cheese is melted. Scatter over the rocket and serve. PER SERVING 488 kcals, protein 20g, carbs 49g, fat 24g, sat fat 11g, fibre 4g, sugar 3g, salt 1.3g

WHAT TO DRINK Go Italian when it’s pizza time. Finest Teroldego 2012, Trentino, 12.5% (£7.99, Tesco), is a light, refreshing red, bursting with black cherries and redcurrants. Perfect with tomato, chorizo and blue cheese toppings. Finest Pecorino 2012, Abruzzo, 13% (£7.99, Tesco), may sound like the cheese, but in fact it’s a delicate white grape, making a fresh apple-and-pear-flavoured dry wine. A fine choice with the pesto and prawn pizzas. JULY 2014

In season

Chorizo pizza with peppers & Manchego 1 OF 5 EASY VIT C A DAY

MAKES 2 pizzas (Serves 4) PREP 10 mins

COOK 15 mins

½ quantity pizza dough (see recipe, p40), divided into 2 balls 4 cooking chorizo sausages 4-6 peeled plum tomatoes from a can, drained 100g/4oz Manchego, shaved (reserve a few shavings to serve) 100g/4oz firm mozzarella, cut into 2cm cubes ½ Romero pepper, thinly sliced pinch of chilli flakes (optional) 2 handfuls spinach leaves JULY 2014

1 Prepare the dough following the instructions on p40. 2 Thickly slice the chorizo and pan-fry until crisp. Remove and set aside. Cook one side of the pizzas. 3 Crush 2-3 of the tomatoes with your hands and drain in a sieve, then spread on the cooked side of the pizzas. Top

with both cheeses, the pepper and chorizo. Season and add chilli flakes if you like it hot. Grill, covered, until the cheese is melted. Finish with the spinach leaves and shavings of Manchego.

• We’d love to

PER SERVING 597 kcals, protein 29g, carbs 50g,

on page 145.

see your BBQ pizzas – send your photos to the addresses

fat 31g, sat fat 17g, fibre 4g, sugar 5g, salt 2.3g

bbcgoodfood.com 43

In season

Seasonal & local Veg box ideas

GooseberrIes

Picked at the end of June – the start of the season – gooseberries are exceptionally tart. By mid-July they are riper and less acidic, but the green varieties still need to be sweetened when you cook them. Dessert, or purple, gooseberries are sweet enough to eat raw. Before cooking, top and tail the berries with scissors. Breakfast compote Simmer gooseberries with half their weight in sugar and a squeeze of orange juice for 15 mins until the berries collapse. Serve as a topping for French toast or with Greek yogurt and granola. make a crumBle Stir gooseberries into poached apple and top with a cinnamon-spiced crumble mix. Sprinkle with toasted hazelnuts and bake for 40 mins at 180C/160C fan/gas 4. savoury sauce Poach gooseberries with a splash of white wine, chicken stock and sugar to sweeten. Purée and serve with crispy duck.

courGettes

Courgettes become mushy when boiled, so sauté, griddle, roast or eat raw instead. Look out for small, squat patty pan courgettes, which can be prepared in the same way as normal courgettes. Courgette flowers are also edible – to prepare, gently open the petals and remove the stamen from the centre. fried flowers Spoon a mixture of ricotta, mint and lemon zest into the flowers. Dip in a light tempura batter and deep-fry in hot oil for 2-3 mins until crisp. salad riBBons Peel courgettes lengthways into ribbons and marinate in lemon juice and extra virgin olive oil for 10 mins, then serve as part of a salad with goat’s cheese and prosciutto. Quick veGGie keBaBs Toss thick slices of courgette, red pepper and onion with cherry tomatoes in olive oil, lime juice and a pinch of paprika. Thread onto soaked wooden skewers and cook on the barbecue until crispy at the edges.

swIss chard

Often simply referred to as chard, this member of the beet family is a good source of vitamins A, K (for bone health) and C. It has deep green leaves and comes with white or rainbow-coloured stalks. The leaves and stalks need different cooking times, so chop the stalks into 2cm pieces and steam until tender, then add the leaves to wilt. a taste of the med Drizzle steamed chard with extra virgin olive oil and a squeeze of lemon juice, then toss

until eiGht years aGo, the Miller family grazed cows on Orcheton Farm where it bordered the Erme estuary near Buckfastleigh, Devon, writes Clare Hargreaves. Then the wall protecting the land collapsed and seawater flooded in. The following spring, the family discovered the grass had been replaced by a carpet of marsh samphire. Realising they’d hit green gold, they harvested it and now sell it through Riverford Organic Farm’s juLY 2014

Simple ways to make the most of this month’s seasonal produce

with chopped anchovies and capers. Green eGGs Mix steamed chard leaves with chopped parsley and crumbled feta for a fresh omelette filling. summer Gratin Bake steamed chard in a herby béchamel sauce topped with breadcrumbs and grated Gruyère.

veg boxes (as an additional item, riverford.co.uk). Succulent, crunchy and vibrantly green, marsh samphire is one of summer’s salty treats. But, like asparagus, its season (late June to late July) is tantalisingly short. Harvesting is organised by Joe Miller, 33, who was a teacher in London until returning to the family farm in Devon four years ago. It’s not a job for the faint-hearted, he says. Pickers have to gather in the

diary Dates for your hire Fish Week kes shweek.co.uk) irefi esh rok mb (pe l Festiva food 12-13 July Dorset Sea bour Har h out ym We l, tiva Fes (dorsetseafood.co.uk) l of Food 19-20 July Essex Festiva ex Ess ee, & Drink, Braintr k) (essexfoodfestival.co.u

28 June-6 July Pembro

low-water gap between tides, and crouch in the mud to snip the samphire with scissors. The coastal land has been designated a Site of Special Scientific Interest by Natural England, so picking is tightly controlled – it must be by hand and not uproot the plants, and harvest is restricted to 200kg a week. Joe’s favourite way to eat samphire is steamed, served with a poached egg and melted butter.

Marsh samphire harvester Joe Miller

bbcgoodfood.com 45

In season This market town, on the edge of the Lake District, often gets overlooked. But its fabulous food, lack of crowds, and location in the pretty Eden Valley make it well worth a visit, says Clare Hargreaves

penrith

delivery bicycle inside. It has a bakery as well as a superb selection of local cheeses. Another must-visit is Penrith’s Toffee Shop (thetoffeeshop.co.uk). The fudge and toffee, made to the same recipes for over 100 years, are favourites with the Royal family.

Brunch or elevenses

Friday night Unwind at Four & Twenty (fourandtwentypenrith.co.uk), a bistro-style restaurant that’s been a hit since it opened last November. Flavoursome dishes cooked by Dave Lancaster (ex Sharrow Bay Hotel) might include Twice-baked Stilton, spinach & onion soufflé (£6.50), followed by Braised blade of beef with caramelised onion rosti, shallot purée & Cumberland ale jus (£16).

Where to sta y For top of the range, book Askham Hall (askhamhall.co.uk), the easy-going ancestral home of Charlie Lowther. Family

No 15 Café and Bar Art Gallery (01768 867453), which displays local art and photography, is a great place to catch up on the papers or watch Penrith go by. Order a late blow-out breakfast or try the Chocolate Guinness cake. antiques and artefacts mix with contemporary furnishings and art (doubles from £150 per night, including breakfast). It has a good restaurant and café, too (see below). For a mid-budget option, the George and Dragon (georgeand dragonclifton.co.uk) is a lovely pub in nearby Clifton (from £95 per night, including breakfast).

Saturday shop Browse in J & J Graham deli (jjgraham.co.uk), a magnificent edifice on Market Square that’s been serving locals since 1793 – see the original brass coffee weighing scales and grocer’s

Lunch stop Mrs Miller’s (mrsmillersculgaith. co.uk), a café-restaurant inside the Hazel Dene garden centre a few miles south-west, is worth the drive. Don’t be put off by the ramshackle red-brick building – James Cowin’s cooking is exceptional. I loved the Pan-fried fillet of sea bass with buttered leeks & white wine cream sauce. There’s also a two-course lunch special for £6, and it’s open for dinner on Fridays and Saturdays. Alternatively, head to pretty Askham, where Askham Hall’s Grade II-listed barn has been converted into a cobble-floored café where you can enjoy pizzas from the wood-fired oven.

Afternoon tea

Delicious Penrith: Roasted scallops at Askham Hall’s restaurant, top left; the George and Dragon pub in nearby Clifton, above; visit The Watermill and take home fresh bread, left 46 bbcgoodfood.com

Cumbrian-born chef Richard Swale has worked with many top chefs, including a stint at Noma in Copenhagen, so expect fresh flavour combinations and ample use of foraged plants and herbs. My starter of Roasted scallops with celeriac, hazelnuts & red mizuna was particularly good. Three-course dinner with canapés and petits fours, £45; five-course tasting menu, £60.

Stock up Buy Cumbrian produce at two high-quality food halls on Penrith’s outskirts. The first, Cranstons (cranstons.net), is famed for its Cumberland sausage, salt-marsh lamb and Hawkshead preserves. Find similar regional specialities at the food hall within the Rheged Centre (rheged.com) further west.

Su n da y lu n ch Enjoy a hearty roast at the George and Dragon. I had Roast loin of rare-breed pork with apple sauce & roast potatoes, but the veggie Beetroot & goat’s cheese risotto looked tempting, too.

Don’t miss Eden Food & Farming Festival (edenfoodfestival.org), 19-26 July, kicks off with Penrith on a Plate, including a farmers’ market and demos, and ends with the 180th Penrith show.

Treat yourself in the unusual setting of a working mill (organicmill.co.uk) in Little Salkeld, six miles north-east of Penrith. The Watermill, restored by Ana and Nick Jones, produces the organic and biodynamic flour found in the tea room’s breads and cakes. You can buy flour (and fresh loaves) to take home, too.

Dine on the wild side Head to the restaurant in the main house at Askham Hall.

Temptations on offer at The Eden Food & Farming Festival

july 2014

Photographs Main pic ALAMY, Askham Hall and George and Dragon pub MARIE-LOUISA RAEBURN

Food lovers’ weekend

LE GRUYÈRE AOP

*

BORN IN SWITZERLAND, 1115 A.D. And remains the only cheese that’s 100% Natural, 100% Traditional, 100% from Switzerland and 100% Le Gruyère AOP *AOP = PDO (Protected Designation of Origin) – must be traditionally and entirely prepared and produced within the region, thus acquiring the unique properties of Gruyère AOP cheese, to bear the name Le Gruyère AOP.

The uniquely smooth, savoury flavour you’ll find only in Le Gruyère AOP is a product of its upbringing – where the cows that supply the milk are grazed (only in the villages of Western Switzerland), the way the cheese is aged and cared for (slow-aged in the region’s cheese cellars and caves), and the recipe that’s remained, unchanged, for centuries (hand-made, in small batches). For a smooth and mild yet extremely satisfying taste, Le Gruyère Classic is aged 5 months minimum. Le Gruyère Reserve, which has been aged for 10 months or more, has a smooth but more robust flavour. Both varieties are great in recipes, or sliced as a snack. Either way, we’re sure you’ll enjoy the only cheese that can call itself Le Gruyère AOP.

Castle of Gruyères

Born in Switzerland in 1115. www.gruyere.com

Cheese from Switzerland. Switzerland. Naturally.

www.switzerland-cheese.com

Flights from *

£56

rtn

A weekend to savour Jersey bursts with places to enjoy a superb meal or a perfect pint. Michelin-starred places, where the oysters are so fresh, you can still taste the sea. Coastal places, where gastropubs and trendy cafés serve crab sandwiches so full, you’ll need the miles of breathtaking beaches to walk them of! Country places deep in the island’s lush interior, where cosy inns serving fresh-from-the-field produce are tucked away. And stylish places where, afer a day exploring, you can simply relax and enjoy a soothing spa treatment. Add a mild climate, easy travel by air or sea from the UK and great-value ofers, and you’ve discovered Jersey.

jersey.com

*Return price per person, including taxes, with easyJet from Gatwick. Price correct at time of print.

Learn new skills

A taste of the good life Do you dream of being more self-sufficient? Take a course and discover what’s involved

Beekeeping for Beginners Lambeth, London (0785 026 3077, lbka.org.uk)

This threehour course from the London Beekeepers’ Association (LBKA) is aimed at first-timers considering beekeeping. It’s run by a team of beekeeping enthusiasts based at The Roots and Shoots Wildlife Garden Study Centre, a lush oasis in central London. For the first hour, we learned in detail about setting up a hive; having healthy, happy bees; and lots of essential info. For instance, bees are classed as livestock and subject to Defra inspections. There are many diseases that threaten bees, so effective management is required. We were then split into groups for a ‘hands-on’

Make the most of the British summer

session, looking at the range of equipment required, and tasting the best honey ever. Finally, we donned our bee suits for a closer look at a thriving hive. Interesting discovery With over 3,000 bee colonies in London, one of the best things I can do is plant more bee-friendly plants, such as lavender, cornflowers, fruit trees and herbs. Reality check A very informative course as well as a delightful way to spend a morning. However, I left realising that beekeeping is a serious commitment, and sadly not one that I am ready to take on in the near future. Cost £50, including refreshments and automatic LBKA membership. They also run two-day courses, £150. Wendy Cramer

Backyard Chickens Commonwork, Chiddingstone, Kent (01732 463255, commonwork.org)

Smallholder John Shepherd starts by talking about the various breeds of chickens to keep. By the end of the day, you’ll have discovered which chicken house is best for your environment, studied the basic anatomy of a chicken, done a hands-on examination, and visited an established pen. There’s a lot of detail to absorb, but it’s an enjoyable day. Reality check Collecting fresh eggs from my tiny north London backyard every morning was the dream. However, I soon realised that I need more space, fewer foxes, grass instead of decking and – most importantly – time to invest in them. Each JULY 2014

chicken should be fed and examined at least once a day to keep them healthy. Chickens are definitely not just for Christmas! Cost £39, including lunch made with produce from the gardens and farm, plus fresh bread baked on site. I learned that Commonwork offers much more than just this excellent course. It’s an idyllic acreage in Kent, with an organic farm, walled decorative gardens, water features, beehives, allotments and chicken pens. If you want to stay over, there’s an overnight cottage and larger country house available to rent. Andrew Jackson bbcgoodfood.com 49

Making Cheese The School of Artisan Food,

Welbeck, Notts (01909 532171, schoolofartisanfood.org)

Introduction to Cheesemaking shows you traditional methods of making butter, yogurt and cheeses, all of which can be done in your home. Tutor Lee-Anna Rennie explained the science, including milk types, starter cultures and the setting of cheese. There was lots of info, some quite technical, but her knowledge and enthusiasm were really engaging. There’s plenty packed into the day, and the process takes time, so we quickly got handson, making a soft ripened cheese, yogurt, a lactic cheese and, finally, butter. After lunch we were treated to a British cheese tasting before getting back to work. Interesting discovery No two cheeses will ever be the same, and that’s the beauty. Every cheesemaker is constantly balancing a number of factors to maintain a unique character.

Reality check A few of my

classmates were planning to make cheese professionally – however, the rewards are definitely in the life you live, rather than financial. If you’re keeping livestock, it’s a big job to look after them. Plus, there are lots of health and safety checks, and it’s definitely a year-round endeavour. I’m not ready to take on a smallholding yet, but would thoroughly recommend the course. Cost £175, including lunch, drinks, all your handiwork and the recipes. We stayed at Browns B&B in Holbeck (brownsholbeck.co.uk) and enjoyed dinner at the Elm Tree country pub in Elmton (elmtreeelmton.co.uk). Emily Kydd

Coastal Foraging

I’d never foraged before, and this was a great introduction. Jon Tyler, an experienced forager, led our walk along the beautiful Suffolk coast, teeming with birds and butterflies. He showed us how to identify about eight different coastal plants, then we each picked a good handful to cook later on the beach. Two plants stood out. Samphire – popular on restaurant menus in recent years – resembles seaweed, although it has a root and grows along the waterline. It is very juicy and tastes of the sea (see p45). Sea purslane, with its glaucous, succulent-like leaves, is so incredibly abundant along this stretch of coast that I was

sceptical that it could taste good. Jon showed us that it went well with bacon, but it was so delicious that I happily ate it just sautéed in a little butter. We also sampled sea beet, sea radish and mallow. Interesting discovery The Wildlife and Countryside Act requires that you snip, not pull up, plants. Public footpaths are fair game, but you must ensure you’re not in a conservation area. Foraging is easy and free – anyone can do it, with a little knowledge. This was a lovely way to spend a Saturday morning, learning something new and connecting with nature. Cost £50, which included a photo guide of the plants we sampled. I stayed at The Old Rectory, a sumptuous B&B nearby with gorgeous homegrown food (theoldrectorysuffolk.com). Art Young JULY 2014

Photographs WENDY CRAMER, PHILIP HORN, ANDREW JACKSON

Food Safari, Suffolk (foodsafari.co.uk)

In next month’s issue Exciting modern recipes

BBQ chicken goes global ● Frozen desserts ● The new tapas trend

Food for long, lazy days Dinner at dusk ● Ice cream sundaes ● Teatime bakes

Recipes you’ll cook all summer

Easy holiday cooking

Fun food for the kids ● Super-simple budget suppers ● Pizza made healthy Catch of the day – summer fish

Frozen raspberry honeycomb pie

New ways with homegrown veg

Best-ever barbecue chicken

Exclusive dinner menu from Holiday project – fun Biscuit beach cheesecake

John Torode

ON SALE FROM 2 JULY

Everyday easy weeknight meals Satisfying salads Feed 4 for £30, plus shopping list

Recipe AngelA BoggiAno | Photograph CRAig RoBeRTSon | Food styling KATy gReenwood | Styling jenny iggleden

Ready in 30 minutes £4.81 per serving

Easy meal for one

Sticky teriyaki salmon rice 1 OF 5 EASY FOLATE VIT c OMEGA-3 A dAY

SERVES 1

PREP 10 mins

COOK 20 mins

1 tbsp teriyaki sauce 1 tbsp sweet chilli sauce 1 salmon fillet, skin on 50g/2oz wholemeal basmati rice 1 head pak choi, halved 1 tsp sesame seeds 2 spring onions, finely chopped small bunch coriander, roughly chopped squeeze of lime july 2014

1 Put the teriyaki and chilli sauces in a shallow dish and mix together well. lay the salmon fillet in the marinade flesh-side down. Set aside while you prepare the rice and pak choi. 2 Put the rice in a medium saucepan and cover with cold water. Bring to the boil, then simmer for 20 mins until the rice is tender and has absorbed all the water – 6 mins before the end of cooking, put the pak choi in a colander and sit on top of the rice to steam, covered with a lid. 3 Meanwhile, heat the grill to high and place the salmon fillet, skin-side up, on a

baking tray lined with foil. Grill for 4-5 mins, basting with the marinade, then turn over and grill for a further 3 mins. Sprinkle with the sesame seeds and cook for 1 min more until the seeds are toasted and the salmon cooked through. 4 Stir the spring onions and coriander through the rice and serve topped with the salmon fillet. Spoon over any excess marinade left in the baking tray, and add a squeeze of lime. Serve the steamed pak choi alongside. PeR SeRVing 558 kcals, protein 40g, carbs 53g, fat 21g, sat fat 4g, fibre 6g, sugar 18g, salt 2.2g bbcgoodfood.com 53

Make it tonight Easy new ideas for simple midweek suppers

Recipes ANGELA BOGGIANO Photographs CRAIG ROBERTSON

Why not cook up on the barbecue? £1.49 per serving

Spiced lamb kebabs with pea & herb couscous EASY FOLATE FIBRE VIT C

OF 5 IRON 2 A DAY

SERVES 4 (makes 6 skewers, 2 per adult, 1 per child)

PREP 20 mins

COOK 20 mins

400g/14oz lean lamb shoulder, cut into 3cm/1¼in cubes 1 tsp ground cumin ½ tsp cayenne pepper 1 tsp sweet smoked paprika 1 tbsp olive oil 24 cherry tomatoes 140g/5oz couscous 400ml/14fl oz hot vegetable stock 140g/5oz frozen peas 1 large carrot, coarsely grated small pack coriander, chopped small pack mint, chopped juice 1 lemon 2 tbsp extra virgin olive oil 54 bbcgoodfood.com

1 Soak 6 wooden skewers in water for 30 mins (this prevents them burning when cooking on the griddle or barbecue). Put the lamb cubes in a large bowl with the spices and olive oil. Toss everything together well and season. 2 Thread a piece of lamb onto a skewer, followed by a cherry tomato. Repeat, adding about 4 pieces of lamb and 4 cherry tomatoes to each skewer, until all are used up. 3 Meanwhile, put the couscous in a large bowl, pour over the hot vegetable stock and add the peas. Stir, then cover with cling film and leave to soak, about 5 mins.

4 Heat a griddle pan. When all the liquid has soaked into the couscous, gently fluff up the grains using a fork, and stir in the carrot, herbs, lemon juice and olive oil. Mix everything together well, season and set aside. 5 Place the skewers on the hot griddle pan and cook for 5-6 mins, then turn and cook for a further 5-6 mins until the meat and tomatoes are charred and cooked through. Serve the skewers with the couscous.

TIP For extra spice, serve the skewers and couscous with a spoonful of harissa on the side.

PER SERVING 466 kcals, protein 28g, carbs 35g, fat 23g, sat fat 8g, fibre 7g, sugar 9g, salt 0.8g

JULY 2014

Everyday

So-simple way with fish £1.38 per serving

Roast sea bass & vegetable traybake 1 OF 5 GOOD GLUTEN EASY LOW CAL VIT C A DAY 4 YOU FREE

SERVES 2

PREP 10 mins

COOK 30 mins

300g/11oz red-skinned potatoes, thinly sliced into rounds 1 red pepper, cut into strips 2 tbsp extra virgin olive oil 1 rosemary sprig, leaves removed and very finely chopped 2 sea bass fillets 25g/1oz pitted black olives, halved ½ lemon, sliced thinly into rounds handful basil leaves 1 Heat oven to 180C/160C fan/gas 4. Arrange the potato and pepper slices on a large non-stick baking tray. Drizzle over 1 tbsp oil and scatter with the rosemary, a pinch of salt and a good grinding of pepper. Toss everything together well and roast for 25 mins, turning over halfway through, until the potatoes are golden and crisp at the edges. 2 Arrange the fish fillets on top and scatter over the olives. Place a couple of lemon slices on top of the fish and drizzle with the remaining oil. Roast for a further 7-8 mins until the fish is cooked through. Serve scattered with basil leaves. PER SERVING 387 kcals, protein 28g, carbs 28g,

NEXT TIME YOU MAKE IT Red mullet fillets will also work well.

fat 17g, sat fat 3g, fibre 5g, sugar 8g, salt 0.7g

JULY 2014

bbcgoodfood.com 55

Everyday Aubergine & chilli tagliolini EASY

SERVES 4

LOW 2 OF 5 GOOD CAL A DAY 4 YOU

PREP 10 mins

COOK 25 mins

2 tbsp olive oil 1 large aubergine, cut into bite-sized cubes 1 small onion, finely chopped 2 garlic cloves, finely chopped 1 red chilli, deseeded and finely chopped 1 tsp dried oregano 400g/14oz fresh tomatoes, roughly chopped, or 400g can chopped tomatoes 1 tbsp balsamic vinegar 400g/14oz dried tagliolini pasta or linguini small bunch basil, roughly chopped 50g/2oz pecorino, grated, or vegetarian alternative

1 Heat the olive oil in a large saucepan and cook the aubergine for 5 mins until starting to brown and soften. 2 Add the onion, garlic, chilli and oregano, and cook for just a few mins. Add the tomatoes, balsamic vinegar and about 200ml water, then reduce heat and simmer gently for about 20 mins, until the tomatoes are reduced and really softened, and the sauce is thickened. 3 Meanwhile, bring a large pan of water to the boil and cook the tagliolini following pack instructions. Drain the pasta and return to the pan. Add the sauce and toss well into the pasta with the basil. Serve with the grated pecorino.

Spicy pasta, packed with veg £1.16 per serving

PER SERVING 495 kcals, protein 17g, carbs 79g, fat 12g, sat fat 4g, fibre 9g, sugar 9g, salt 0.8g

Taste team comment ‘This makes a great weekday supper dish. The sauce was full of flavour with a good chilli kick and the pecorino was a great addition.’ MATT

JULY 2014

bbcgoodfood.com 57

Everyday

Fun to make and eat £2.70 per serving

Creamy asparagus puffs 1 OF 5 EASY FOLATE A DAY

MAKES 4

PREP 20 mins

COOK 20 mins

plain flour, for dusting 375g block all-butter puff pastry 150g pack cream cheese 4 thin slices cooked smoked ham 400g/14oz asparagus spears, trimmed 1 medium egg crispy salad, to serve

JULY 2014

1 Heat oven to 200C/180C fan/gas 6 and line a baking tray with parchment. On a lightly floured work surface, roll out the pastry to a large square measuring about 30 x 30cm, then cut into 4 squares, each measuring 15 x 15cm. 2 Spread a quarter of the cream cheese onto each square, leaving roughly 1cm space around the edges. Wrap a slice of ham around 4-5 asparagus spears. Lay the bundle on top of the cream cheese, season, then brush the edges of the pastry with a little beaten egg.

3 Loosely wrap two edges of the square to meet over the asparagus bundle, ensuring you have the top and bottom of the asparagus showing. Brush the pastry with beaten egg and place on the baking tray. Bake for 20-25 mins until the pastry is cooked, golden and puffed, and the asparagus is tender. Serve immediately with a crisp seasonal salad. PER PUFF 567 kcals, protein 16g, carbs 37g, fat 40g, sat fat 11g, fibre 2g, sugar 3g, salt 1.2g

Taste team comment ‘This pastry cooked perfectly and the asparagus has a great texture.’ KIERAN

bbcgoodfood.com 59

Everyday Chicken & olive casserole OF 5 GLUTEN EASY VIT C 2 A DAY FREE

SERVES 4

PREP 10 mins

COOK 30 mins

PER SERVING 373 kcals, protein 39g, carbs 16g, fat 17g, sat fat 3g, fibre 5g, sugar 13g, salt 1.8g

One-pot that cooks on the hob £1.71 per serving

Food styling KATY GREENWOOD | Styling JENNY IGGLEDEN

2 tbsp olive oil 1 large onion, finely chopped 2 garlic cloves, finely sliced 8 large boneless, skinless chicken thighs 1 large rosemary sprig, leaves picked and finely chopped 2 tbsp sundried tomato paste 2 x 400g cans chopped tomatoes 1 tbsp clear honey 100g/4oz pitted green and black olives with herbs 2 tbsp capers small bunch flat-leaf parsley, roughly chopped rice, to serve

1 Heat the oil in a large saucepan or flameproof casserole dish on a medium heat, add the onion and cook for a few mins. Add the garlic and cook for 1 min more. Remove the onion and garlic from the pan and set aside on a plate. 2 Turn up the heat, add the chicken and cook for a few mins each side until golden. 3 Return the onion and garlic to the pan with the remaining ingredients. Cover and cook for 20 mins until the chicken is cooked through, juicy and tender, and the sauce is rich and thickened. Serve with rice.

60 bbcgoodfood.com

JULY 2014

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biofresh.liebherr.com

Feed 4 for £30 Plan your weeknight meals with our great-value recipes Recipes ANGELA BOGGIANO Photographs CRAIG ROBERTSON

Your shopping list for the week

Monday Masala meatball curry

Fruit & veg n 1 garlic bulb

OF 5 EASY 2 A DAY

n 1 red chilli

SERVES 4

PREP 20 mins

COOK 35 mins

n small pack mint leaves n 4 large onions n 200g/7oz baby spinach leaves n 1 rosemary sprig n 300g/11oz cherry tomatoes n small pack basil n 250g/9oz broccoli n 1 lemon n 25g/1oz rocket n 4 large courgettes n 25g/1oz flat-leaf parsley n 4 spring onions

Dairy n 5 eggs n cucumber & mint raita (optional) n 4 tbsp grated Parmesan

2 garlic cloves 1 red chilli, deseeded 1 thick slice white bread small pack mint leaves, reserving some to serve 400g/14oz lamb mince 1 egg, lightly beaten 1 tbsp vegetable oil 1 large onion, roughly chopped 1 tbsp masala curry paste 400g can chopped tomatoes per 400ml/14fl oz lamb stock serving 100g/4oz baby spinach leaves cooked basmati rice and cucumber & mint raita, to serve (optional)

Tuesday Creamy tomato risotto LOW 1 OF 5 GOOD EASY LOW FAT CAL A DAY 4 YOU

SERVES 4

n 150g block mature cheddar

Meat & fish

n salad (optional)

1 Place the garlic, chilli, bread and mint in a food processor and pulse until finely chopped. Tip into a bowl and mix with the lamb, egg and seasoning. Using damp hands, shape into 16 small meatballs. 2 Heat half the vegetable oil in a large non-stick frying pan. Fry the meatballs in batches over a high heat until golden, then set aside. 3 Heat the remaining oil in the frying pan, add the onion and cook for 3-4 mins until beginning to soften. Add the curry paste and fry for 1 min, then tip in the tomatoes and stock and bring to a simmer. 4 Add the meatballs and simmer for 15 mins until the sauce is thickened. Stir through the spinach until just wilted. Scatter over the reserved mint leaves, and serve with rice and cucumber & mint raita, if you like.

n 1 tsp garam masala

PER SERVING 378 kcals,

n 400g/14oz lamb mince n 400ml/14fl oz lamb stock n 340g pack Cumberland pork

chipolatas n 2 thin ham slices

Storecupboard items n 2 x 400g cans chopped tomatoes n 250g/9oz conchigliette pasta n 4 chapatis

Check your fridge, freezer and cupboards n 1 thick slice white bread n 2 tbsp vegetable oil n 1 tbsp masala curry paste n basmati rice (optional) n 1 litre/1¾ pints vegetable stock n knob of butter n 4 tbsp olive oil n 250g/9oz risotto rice n pinch of chilli flakes n 100g/4oz

breadcrumbs

protein 27g, carbs 14g, fat 24g, sat fat 9g,

Total for 5 meals

fibre 3g, sugar 7g, salt 0.9g

Taste team comment ‘We love risotto in our house and this is such a comforting, warming dish.’ KIERAN

PREP 5 mins

COOK 35 mins

400g can chopped tomatoes 1 litre/1¾ pints vegetable stock knob of butter 1 tbsp olive oil 1 onion, finely chopped per 2 garlic cloves, finely serving chopped 1 rosemary sprig, finely chopped 250g/9oz risotto rice 300g/11oz cherry tomatoes, halved small pack basil, roughly torn 4 tbsp grated Parmesan 1 Tip the chopped tomatoes and half the stock into a food processor and pulse until smooth. Pour into a saucepan with the remaining stock, bring to a gentle simmer and keep over a low heat. 2 Meanwhile, place the butter and oil in the base of a large saucepan and heat gently until the butter has melted. Add the onion and gently cook for 6-8 mins until softened. Stir in the garlic and rosemary, then cook for 1 min more. Add the rice and cook, stirring, for 1 min. 3 Start adding the hot stock and tomato mixture about a quarter at a time. Let the risotto cook, stirring often, adding more stock as it is absorbed. After you have added half the stock, add the cherry tomatoes. After 20-25 mins, the rice should be creamy and tender, the cherry tomatoes softened and all of the stock should be used up. 4 Cover and leave for 1 min, then stir in the basil. Serve sprinkled with Parmesan and a good grinding of black pepper. PER SERVING 381 kcals, protein 13g, carbs 61g, fat 10g, sat fat 4g, fibre 4g, sugar 9g, salt 1.1g

62 bbcgoodfood.com

JULY 2014

Everyday

Wednesday

Friday

Warm sausage & broccoli pasta salad

Spinach omelette chapati wraps

1 OF 5 EASY LOW CAL VIT C A DAY

EASY

SERVES 4

MAKES 4

PREP 10 mins

PREP 5 mins

COOK 15-20 mins

COOK 20-25 mins

200g/7oz Cumberland pork chipolatas 1 tbsp olive oil 1 onion, finely chopped 2 garlic cloves, finely chopped 250g/9oz broccoli, cut into florets 250g/9oz conchigliette pasta (or any short pasta) pinch of chilli flakes grated zest and juice per ½ lemon serving 25g/1oz rocket 1 Heat the grill, and cook the sausages for 10-12 mins or until cooked through and golden brown. 2 Meanwhile, heat the oil in a small frying pan, cook the onion for 6-8 mins until soft, then add the garlic and cook for 1 min. Set aside. 3 Bring a pan of water to the boil and cook the broccoli for 3-4 mins until tender but still with a bite. Lift out using a slotted spoon and set aside. 4 Add the pasta to the water you have just cooked the broccoli in and cook following pack instructions. Drain well and return to the pan. 5 Chop the sausages into 2cm pieces and toss with the pasta, then chop the broccoli roughly and add to the pasta along with the cooked onions, garlic, chilli flakes, and lemon zest and juice. Toss everything together well with the rocket and season. PER SERVING 383 kcals, protein 16g, carbs 42g,

Food styling KATY GREENWOOD | Styling JENNY IGGLEDEN

fat 17g, sat fat 5g, fibre 3g, sugar 5g, salt 1.2g

1 tbsp vegetable oil 4 spring onions, finely chopped 1 tsp garam masala 4 eggs, lightly beaten 50g/2oz mature cheddar, roughly grated 2 thin ham slices, cut into strips per 100g/4oz baby serving spinach leaves 4 chapatis

Thursday TIP This pasta dish can be served cold the next day for lunch, or packed for a picnic in an airtight container. Leave out the chilli and rocket if the kids aren’t keen on these.

Taste team comment ‘The wraps are a unique way of eating a normal omelette – a great blend of Indian and English cuisine.’ HEIDI

Sausage & herb stuffed courgettes EASY CALCIUM

SERVES 4

1 OF 5 FOLATE VIT C A DAY

PREP 15 mins

COOK 45 mins

4 large courgettes, halved lengthways 2 tbsp olive oil 1 onion, finely chopped 1 garlic clove, finely chopped 100g/4oz breadcrumbs 100g/4oz mature cheddar, grated 25g/1oz finely chopped flat-leaf parsley 140g/5oz Cumberland per pork chipolatas, serving squeezed from their skins salad, to serve (optional) 1 Heat oven to 200C/180C fan/gas 6. Using a teaspoon, scoop out the flesh from the courgettes, then roughly chop. 2 Heat the oil in a large frying pan and cook the onion for 6-8 mins until soft. Stir in the garlic and cook for 1 min more. Add the chopped courgette and cook for a further 6 mins until really tender. 3 Remove from the heat and tip into a bowl along with the breadcrumbs, cheese, parsley and the sausagemeat. Mix together well. 4 Spoon the mixture into the hollowed out courgette halves and place on a baking sheet. Bake for 25-30 mins – cover towards the end if browning – until the courgettes are tender and the filling is golden. Serve with a salad, if you like.

1 Heat a little of the oil in a non-stick frying pan measuring about 20cm. Add a quarter of the spring onions and gently cook for 2-3 mins. Add ¼ tsp of the garam masala and cook for 30 secs. 2 Swirl in a quarter of the beaten egg, tipping the pan to cover the base, and cook for 1 min until the base is golden. Sprinkle a quarter of the cheese, ham and spinach over the top, cover with a lid and cook for 1 min more until the spinach is just wilted and the cheese has melted. 3 Meanwhile, heat a chapati either in the microwave for 30 secs or in a dry frying pan. Tip the omelette out of the pan on top of the chapati, roll up and serve warm. Repeat with the remaining ingredients to make 3 more omelette wraps. PER WRAP 376 kcals, protein 18g, carbs 29g, fat 21g, sat fat 5g, fibre 1g, sugar 2g, salt 1.0g

PER SERVING 394 kcals, protein 17g, carbs 28g, fat 24g, sat fat 10g, fibre 3g, sugar 2g, salt 1.5g

JULY 2014

bbcgoodfood.com 63

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iglü’s unique triple action formula forms a long-lasting protective shelter which: • Soothes the pain • Keeps the ulcer protected • Helps it heal

Find it in the healthcare aisle iglugel.co.uk

iglü Gel and iglü Rapid Relief Gel contain lidocaine & aminoacridine hydrochloride. Always read the label.

Everyday

Hot-smoked salmon & grapefruit salad £3.13 per serving

Italian-style salad with crisp pancetta £2.09 per serving

Satisfying salads Food styling KATY GREENWOOD | Styling JENNY IGGLEDEN

Get inspiration for your leaves with these exciting new summer recipes

Layered houmous & griddled vegetable salad £1.63 per serving JULY 2014

Recipes KATY GREENWOOD Photographs cRAIG RObERTSON

Thai chicken salad £1.48 per serving bbcgoodfood.com 65

Everyday Italian-style salad with crisp pancetta

Hot-smoked salmon & grapefruit salad

1 of 5 GlutEn EASY A dAY frEE

of 5 EASY folAtE VIt C omEGA-3 2 A dAY

SERVES 4

SERVES 4

PREP 10 mins

PREP 20 mins

NO COOK

COOK 5 mins

6 slices pancetta 2 balls mozzarella, torn into chunks 6-8 tomatoes, chopped into large pieces 285g jar artichokes in oil, drained large handful basil leaves crusty bread, to serve for tHE drESSInG 1 shallot, finely chopped 3-4 tbsp extra virgin olive oil 2-3 tbsp Sherry vinegar

1 Heat a non-stick frying pan and cook the pancetta on each side for 2-3 mins until crisp. Set aside to cool. Mix together the dressing ingredients and season. 2 Arrange the mozzarella, tomatoes and artichokes on a serving plate. Tear the pancetta into bite-sized pieces and scatter over, followed by the basil leaves. Drizzle with the dressing and serve with crusty bread. PER SERVING 387 kcals, protein 18g, carbs 5g, fat 32g, sat fat 13g, fibre 3g, sugar 4g, salt 2.1g

Thai chicken salad EASY loW CAl CAlCIum

of 5 folAtE VIt C 2 A dAY

PREP 20 mins

1 Top and tail the grapefruits, then remove the skin and pith with a knife. Holding each grapefruit over a bowl, cut into segments and squeeze any juice from the remaining skin and pith into the bowl. 2 To make the dressing, mix the grapefruit juice with the honey, mustard and oil. Season to taste.

SERVES 4

carbs 11g, fat 18g, sat fat 4g, fibre 5g, sugar 11g, salt 1.4g

PREP 15 mins

COOK 45 mins

1 To make the dressing, mix together all the ingredients and stir to dissolve the sugar. 2 In a large bowl, mix all the salad ingredients except the nuts. Toss with the dressing and season with black pepper. Scatter with the nuts to serve. PER SERVING 332 kcals, protein 23g, carbs 16g, fat 20g, sat fat 3g, fibre 5g, sugar 16g, salt 0.8g

66 bbcgoodfood.com

PER SERVING 291 kcals, protein 23g,

3 of 5 Good EASY loW CAl fIBrE VIt C A dAY 4 You GlutEn frEE

NO COOK

1 head Chinese leaves, shredded 2 cooked chicken breasts, or 200g/7oz leftover cooked chicken, shredded 1 mango, peeled, stoned and thinly sliced bunch mint, leaves picked 6 spring onions, sliced diagonally 3 tbsp salted peanuts or cashew nuts, roughly chopped for tHE drESSInG juice 4 limes 4 tbsp sesame oil pinch of sugar splash of fish sauce 2 large red chillies, deseeded and finely chopped

3 Toss the grapefruit segments with the fennel, onion, watercress and half the dressing. Arrange on a serving plate, flake over the salmon, drizzle with the remaining dressing and scatter over the crushed fennel seeds.

Layered houmous & griddled vegetable salad

Good 4 You

SERVES 4

2 grapefruits 1 large fennel bulb, sliced as finely as you can (or use a mandolin) 1 small red onion, thinly sliced 100g bag watercress 4 fillets hot-smoked salmon 2 tsp fennel seeds, lightly crushed for tHE drESSInG 2 tsp clear honey 1 heaped tbsp wholegrain mustard 2 tbsp extra virgin olive oil

3 red peppers, halved 3 tbsp olive oil 2 courgettes, thinly sliced lengthways 1 large aubergine, thinly sliced lengthways 8 tbsp houmous juice 1 lemon small garlic clove, crushed 1 tsp sumac 2 large handfuls rocket ciabatta, to serve 1 Heat oven to 200C/180C fan/ gas 6. Rub the peppers with a little oil and roast for 30 mins, turning halfway through, until soft and slightly charred. Place in a bowl, cover with cling film and set aside. 2 Meanwhile, heat a large griddle pan (or two, if you have them, for speed) until hot. Drizzle the courgettes and aubergine with

oil, then griddle for a few mins each side until char lines appear. Peel the peppers and discard the seeds. Tear the peppers into thick strips. 3 Spread the houmous over a serving plate. Mix together the lemon juice and garlic. Toss with the vegetables and half the sumac, then arrange over the houmous. Top with the rocket leaves and sprinkle over the remaining sumac. Serve with ciabatta. PER SERVING 269 kcals, protein 9g, carbs 20g, fat 17g, sat fat 2g, fibre 9g, sugar 13g, salt 1.2g JULY 2014

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10 limes, quartered, plus a couple slices to serve 50g caster sugar handful fresh mint leaves 1-2 x 1-litre bottles soda water bag of crushed ice Put the lime quarters, sugar and 400ml cold water into a food processor or blender and whizz until the mixture is as smooth as possible. Tip into a sieve set over a large jug, and push through as much juice as you can. Mix the juice with the mint leaves and some slices of lime. Top up with soda water to taste. Pour into glasses and add plenty of crushed ice to each before drinking.

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Cooks Professional Espresso Maker, only £44.99 (rrp £99.99), plus £3.95 p&p

Whole Fruit Electric Juicer, £44.99 (rrp £99.99), plus £3.95 p&p

Indulge in a perfect espresso, cappuccino or latte at home with this stylish espresso machine from Cooks Professional. Capable of making four cups of coffee in as little as five minutes, its modern stainless-steel design will add a sophisticated touch to any kitchen. There is a carafe with a water level gauge for easy measuring

Make delicious, healthy drinks with this fruit and vegetable juicer. Freshly prepared juice is one of the most convenient ways to get the nutrients and vitamins essential for a balanced diet. With two speed settings and a 75mm chute suitable for a variety of fruit and vegetables, there’s no need to slice or peel. Creating tasty juice couldn’t be simpler. The juicer measures H38 x W19 x L32cm and can be disassembled for easy cleaning. Order code D7337.

and the single control with indicator light is easy to use. Measures H33cm x W32 x L20. Available in red (D7516) or graphite (D7517).

How to order your coffee maker or juicer Call 0844 493 5654* quoting 38774 or send your contact details, address and the code(s) and quantities of the item(s) you wish to order, along with a cheque payable to BVG Airflo, to: BBC Good Food Offer 38774, PO Box 87, Brecon LD3 3BE or visit clifford-james.co.uk/38774.

68 bbcgoodfood.com

Terms and conditions Delivery within seven working days to UK mainland and Northern Ireland only, some exclusions may apply. *Calls cost 5p per minute from BT landlines, calls from other networks may vary. If not completely satisfied with your order, please return goods in mint condition and sealed original packaging for a refund within 10 days of receiving your order (postage costs will not be refunded). Your contract for supply of goods is with BVG Airflo. Data protection BBC Worldwide Limited and Immediate Media Company Limited (publishers of BBC Good Food) would love to keep you informed by post, telephone or email of their special offers and promotions. Please state at time of ordering if you do not wish to receive these from BBC Worldwide or Immediate Media Company.

JULY 2014

Handy kitchenware from Viners

Save over 50%

Exclusive offer for BBC subscribers As well as fantastic savings, each

Great savings on cookware, cutlery and knives

Viners order will receive a free silicone mitt (colour may vary), worth £4.50

Boutique

Pearl

Angel

Viners 44-piece cutlery set, only £40* (rrp £120) Add elegance to your table with this Viners 44-piece stainless-steel cutlery set. Choose from Angel, Boutique or Pearl designs, all hand-polished for a mirror finish. Rustresistant and dishwasher-safe, the sets come with a Viners 25-year guarantee.

Viners Silhouette knife block, only £29* (rrp £60)

Each set consists of:

• 6 x dinner knives • 6 x dinner forks • 6 x dessert knives • 6 x dessert forks

• 6 x dessertspoons • 6 x soup spoons • 6 x teaspoons • 2 x tablespoons

Viners anodised five-pan set, only £45* (rrp £150)

This sleek plastic knife block includes a set of attractive stainless-steel knives with a black matt finish. The knife block is ideal for a contemporary home and will make a striking feature on your kitchen worktop.

These high-quality Viners pans have heat-resistant glass lids and a non-stick interior. They have a double layer Dyflon coating, which makes both cooking and cleaning easier, and the base of the pans conducts heat evenly. The set comes with a Viners 15-year guarantee.

The set consists of:

• 8in carving knife • 8in bread knife • 6in chef’s knife • 5in utility knife • 3.5in paring knife • acrylic block

How to order your kitchenware Please send a cheque payable to Oneida International Limited, with GFO/79 and item(s) required written on the back,

JULY 2014

The pan set consists of:

• 14cm 1-litre milk pan • 24cm 3-litre frying pan • 16cm 1.5-litre saucepan (with lid) • 18cm 2-litre saucepan (with lid) • 20cm 3-litre saucepan (with lid)

to: BBC Good Food Reader Offers, Emery House, Greatbridge Road, Romsey SO51 0AD or call 01794 527448** quoting GFO/79 or visit viners.co.uk/direct/gfo79w.

*please add £3.95 p&p per order

Terms and conditions *Please add £3.95 p&p per order. Offer closes 9 July 2014 and is subject to availability. Delivery within 28 days to mainland UK only, some exclusions may apply. If dissatisfied, please return goods unused within seven days for a full refund. Contract for the supply of goods is with Oneida International. Opening hours: Monday-Friday 8am-9pm, Saturday-Sunday 9am-8pm. **Maximum call charge 10p per minute from a BT landline, other networks may vary. Data protection BBC Worldwide Limited and Immediate Media Company Limited (publishers of BBC Good Food) would love to keep you informed by post, telephone or email of their special offers and promotions. Please state at time of ordering if you do not wish to receive these from BBC Worldwide or Immediate Media Company.

bbcgoodfood.com 69

Party nibbles & cocktails

New BBQ favourites

Food styling CASSIE BEST and SARAH COOK | Styling MARY CADOGAN | Wine notes SARAH JANE EVANS MW

18

ALL-NEW RECIPES

Exciting picnic ideas

The summer collection Looking for something new to cook for a special occasion? Cassie Best’s fresh recipes provide inspiration for relaxed outdoor eating, from family gatherings to bring-a-dish parties Photographs DAVID MUNNS

JULY 2014

Salads to take to a party

Easy lunch in the garden

bbcgoodfood.com 71

Come on over! Grapefruit mojitos EASY GLUTEN FREE

SERVES 8

PREP 10 mins

NO COOK

Harissa beef skewers with avocado dip

Aubergine & pomegranate flatbreads

EASY

EASY

MAKES 16

juice of 3 pink grapefruits, plus 1 thinly sliced, to serve small pack mint 140g/5oz golden caster sugar 250ml/9fl oz white rum 1 litre/1¾ pints soda water Put the grapefruit juice, most of the mint and the sugar in a large jug. Crush the ingredients together with the end of a rolling pin to release the flavour from the mint and dissolve the sugar. Add the rum, mix well and top up with soda water and ice. Add the sliced grapefruit and remaining mint before serving.

Get your alfresco dining going with this selection of delicious, easy nibbles

PREP 15 mins plus

1 hr marinating

COOK 10 mins

sugar 18g, salt 0.1g

Mini prawn & sweetcorn cakes EASY

MAKES 16

PREP 15 mins

COOK 15 mins

300g/11oz raw peeled king prawns 340g can sweetcorn, drained 2 tsp cumin seeds 100g/4oz self-raising flour small pack coriander, chopped bunch spring onions, chopped sunflower or vegetable oil, for frying

PREP 20 mins

COOK 30 mins If you’d like to get ahead, you can prepare the

with lamb or chicken. For a vegetarian

griddled aubergines and aubergine & tahini

alternative, use chunky pieces of halloumi.

purée up to 4 hrs before serving.

juice 1 lime 2 tbsp harissa 1 tbsp clear honey 4 sirloin steaks, cut into long thin strips FOR THE DIP 2 ripe avocados, stoned and peeled juice 1 lime 100ml/3½fl oz natural yogurt

3 aubergines 2 tbsp olive oil 2 garlic cloves, crushed zest 1 lemon, juice ½ lemon 2 tbsp tahini 3 large or 5 small Middle Eastern flatbreads 100g/4oz pomegranate seeds 2 tbsp toasted pine nuts few mint leaves, to serve

1 You’ll need 16 skewers. If using wooden ones, soak in water for 30 mins first to prevent them from burning. Whisk the lime juice, harissa and honey in a large bowl. Add the beef strips and toss everything together. Leave to marinate for at least 1 hr (or up to 4 hrs if you have time). 2 To make the dip, whizz all the ingredients together in a food processor, then chill until needed. 3 Heat the barbecue or a griddle pan until smoking hot. Thread 2 pieces of beef onto each skewer, winding them around the skewer as you do, then season. Cook for 1 min on each side for mediumrare skewers, or longer if you prefer them well done. Serve warm with the dip. PER SKEWER 76 kcals, protein 7g, carbs 2g,

1 Put half the prawns, half the sweetcorn, half the cumin seeds, all the flour, 100ml water and some seasoning into a food processor. Whizz until smooth, then tip into a bowl. 2 Roughly chop the remaining prawns and add to the mixture with the remaining sweetcorn and cumin seeds, the coriander and spring onions. Mix well. 3 In a large pan or wok, heat enough oil to come 1-2cm up the side of the pan. Spoon walnut-sized blobs of the mixture into the hot oil. Squash down a little with a spoon and cook for 1-2 mins each side until golden brown and crisp (you will have to do this in batches). Drain on kitchen paper and serve warm.

SERVES 8 with other nibbles

These tasty skewers work just as well

PER SERVING 171 kcals, protein 1g, carbs 25g, fat none, sat fat none, fibre none,

1 OF 5 GOOD FIBRE A DAY 4 YOU

fat 5g, sat fat 1g, fibre 1g, sugar 2g, salt 0.1g

1 Halve 1 of the aubergines, from stalk to bottom, then cut into long, thin slices. Brush with 1 tbsp of the oil, then barbecue or griddle in batches until soft and charred. Set aside. Meanwhile, put the remaining 2 aubergines directly on the barbecue, or under a hot grill, and cook, turning regularly, until the skin is blistered and blackened and the flesh is really soft. Leave to cool. 2 Halve the whole aubergines, scoop out the flesh into a food processor and discard the blackened skins. Add the garlic, lemon zest and juice, tahini and seasoning, then whizz until smooth. Chill in the fridge and remove 30 mins before serving. 3 Heat oven to 200C/180C fan/gas 6. Brush the flatbreads with the remaining oil, place on a baking tray and bake for 10 mins until crisp. 4 Spread the flatbreads with the aubergine purée, then top with the griddled aubergine slices, pomegranate seeds, pine nuts and mint leaves. Cut into slices before serving. PER SERVING 235 kcals, protein 8g, carbs 31g, fat 9g, sat fat 1g, fibre 7g, sugar 7g, salt 0.3g

PER CAKE 89 kcals, protein 5g, carbs 8g, fat 5g, sat fat 1g, fibre 1g, sugar 1g, salt 0.2g

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JULY 2014

Summer collection

Whether you’ve got friends over for a night of World Cup action, or you’re simply enjoying time outdoors, these tasty bites are just the thing for hungry guests – and a zesty cocktail should kick it all off nicely

JULY 2014

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Fire up the BBQ Seafood, pineapple & coconut kebabs, p76 74 bbcgoodfood.com

JULY 2014

Summer collection

Smoky mushroom burgers with roasted garlic mayo, p76

Seafood, pineapple & coconut kebabs EASY GOOD 4 YOU

MAKES 8

PREP 10 mins

COOK 10 mins

16 large, unpeeled raw king prawns 500g/1lb 2oz mixture of boneless salmon and white fish fillets, skinned and cut into chunky pieces 200ml can coconut milk 100g/4oz fresh pineapple, cut into chunks 85g/3oz desiccated coconut drizzle of oil lime wedges, to serve

1 You’ll need 8 skewers. If using wooden ones, soak for 30 mins before cooking. Fire up the barbecue and allow the flames to subside before cooking, or heat a griddle pan until smoking hot. 2 Toss together the prawns, fish, coconut milk and some seasoning in a bowl, then thread onto skewers, together with the pineapple chunks. Tip the desiccated coconut onto a plate and roll each fish kebab in it, pressing on the coconut to help it stick. Dab the kebabs with a little oil and cook for 3-4 mins each side until the prawns turn pink and the fish is cooked through. Serve with lime wedges. PER KEBAB 217 kcals, protein 17g, carbs 3g, fat 15g, sat fat 10g, fibre 2g, sugar 2g, salt 0.9g

Smoky mushroom burgers with roasted garlic mayo EASY

2 OF 5 GOOD A DAY 4 YOU

SERVES 4 (easily doubled)

PREP 25 mins

COOK 50 mins If you’ve got vegetarian friends popping over, keep one side of the grill just for the veggie dishes – or cook these in the oven at 200C/180C fan/gas 6 for 30 minutes.

4 large flat mushrooms 1 tbsp olive oil, plus extra for frying 2 roasted red peppers (from a jar), finely chopped ½ small pack thyme, leaves picked and chopped 50g/2oz fresh breadcrumbs 1 tbsp sundried tomato paste 2 tsp smoked paprika 3 red onions, thinly sliced 1 tbsp golden caster sugar 1 tbsp Sherry vinegar FOR THE ROASTED GARLIC MAYO 3 garlic cloves, unpeeled 50g/2oz good-quality mayonnaise TO SERVE 4 crusty bread rolls (we used ciabatta) salad leaves 25g/1oz cheddar or Manchego, grated

2 Remove the stalks from the middle of the mushrooms and finely chop them. Heat a drizzle of oil in a pan (on the barbecue or hob), add the stalks and fry for a few mins until golden and soft. Add the peppers, thyme, breadcrumbs, tomato paste, paprika and some seasoning. Cook for 5 mins more, then set aside to cool a little. Rub the mushroom caps with a little oil, season, then top each one with ¼ of the mixture. Can be chilled for up to 1 day. 3 Meanwhile, heat a little oil in another frying pan (on the barbecue or hob), and add the onions. Cook for 15 mins until soft and golden, then add the sugar, vinegar and some seasoning. Cook for 5 mins more until caramelised and sticky. Can be chilled for up to 2 days. 4 Put the mushrooms on the barbecue (stuffed side up), close the lid or cover with foil, and cook for 20 mins until soft and cooked through. Be sure to keep an eye on the heat and move to the upper shelf if the bottoms of the mushrooms start to burn. Split the rolls and heat these on the barbecue, too. Spread each roll with some garlic mayo, top with salad leaves, a filled mushroom, some sticky onions and a grating of cheese. PER SERVING 283 kcals, protein 6g, carbs 27g,

Ginger beer chicken & ribs EASY

SERVES 8

PREP 15 mins plus

1 hr marinating

COOK 1 hr 45 mins

Sweet, sticky and lightly spiced – this chicken and ribs dish has it all. Make sure you provide a generous pile of napkins alongside.

8 pieces of chicken (we used thighs and drumsticks), bone in and skin on 1kg/2lb 4oz spare ribs, cut between the bones, if a whole rack 2 tsp ground ginger 2 tsp ground allspice 2 star anise 1 litre/1¼ pints ginger beer 100g/4oz ginger, sliced FOR THE GLAZE 500ml/18fl oz ginger beer juice 2 limes, plus extra wedges to serve 300g/11oz tomato ketchup 75ml/2½fl oz soy sauce 75ml/2½fl oz clear honey 1 Toss the chicken and ribs in the ground ginger, allspice and lots of seasoning. Cover and marinate for 1 hr (or up to 24 hrs). 2 Heat oven to 160C/140C fan/gas 3. Tip the meat into a deep roasting tin, add the star anise, ginger beer and sliced ginger, then top up with enough water to just cover the meat. Cover with foil and cook for 1 hr 30 mins. Uncover, pour away the cooking liquid and pat the chicken pieces and ribs dry with kitchen paper. Chill until ready to use. 3 Meanwhile, to make the glaze, pour the ingredients into a saucepan and boil until thick and sticky – this will take about 30 mins. Can be made 2 days before up to this point. 4 Heat up the barbecue and let the flames subside. Brush the sticky glaze all over the meat, making sure each piece is well coated. Place on the barbecue and cook for 15-20 mins, brushing with the glaze from time to time, until hot and charred in places. Serve with extra lime wedges for squeezing over. PER SERVING 519 kcals, protein 31g, carbs 49g, fat 22g, sat fat 6g, fibre 1g, sugar 46g, salt 3.8g

fat 17g, sat fat 2g, fibre 4g, sugar 13g, salt 0.4g

1 Heat up the barbecue. To make the garlic mayo, wrap the garlic cloves in a foil parcel, position on a hot spot of the barbecue and cook for 20 mins until really soft. Alternatively, bake in a hot oven for 20-30 mins. Leave to cool, then squeeze the cloves out of their skins and mash with a fork. Mix the garlic purée with the mayonnaise, then chill until ready to serve. 76 bbcgoodfood.com

Taste team comment ‘I’ll definitely make these again. The flavour and texture of the mushrooms was delicious and the paprika made the dish – plus, I loved making the sticky onions!’ JEN

JULY 2014

Summer collection

Satisfyingly sticky!

JULY 2014

bbcgoodfood.com 77

Perfect for a picnic

The best picnic dishes require little or no cutlery, don’t fall apart while you travel – and they taste great

Lemon drizzle scones, p80 78 bbcgoodfood.com

JULY 2014

Summer collection

Serve with your favourite pickle

Pork, apricot & pistachio pies

small bunch parsley, chopped 1 egg, beaten

A LITTLE EFFORT

MAKES 6

PREP 35 mins

COOK 50 mins

500g pack puff pastry plain flour, for dusting 200g/7oz pork mince 50g/2oz dried apricots, roughly chopped 25g/1oz pistachios, roughly chopped ¼ tsp fennel seeds good pinch of ground mace or nutmeg JULY 2014

1 Heat oven to 180C/160C fan/gas 4. Line 6 holes of a muffin tin with strips of baking parchment (these will help you to lift out the pies once cooked). Set aside a quarter of the pastry and roll out the remaining pastry on a floured surface to the thickness of a 20p coin. Cut out 6 x 8cm circles and use to line the muffin tin holes, leaving a little overhanging the top edge. 2 Put the pork in a bowl, add the remaining ingredients, except the egg,

and season. Mix by hand until combined, then pack the meat firmly into the cases. 3 Roll out the remaining pastry to the same thickness. Cut into 0.5cm strips and create a lattice pattern on top of the pies. Trim off any excess. Brush the inside edge of each pie with egg, then roll up the overhanging pastry (from step 1) to stick the layers together. Can be covered with cling film and chilled for up to 2 days. 4 Brush pies with egg and bake for 45 mins until golden. Cool and eat with pickle. PER PIE 567 kcals, protein 15g, carbs 41g,

Taste team comment ‘The pies went perfectly with a salad and some chutney. The apricots made them very sweet, so I will add a little extra spice next time.’ KIERAN

fat 38g, sat fat 10g, fibre 3g, sugar 5g, salt 0.6g bbcgoodfood.com 79

Lemon drizzle scones EASY

MAKES 6

PREP 20 mins

COOK 12 mins

250g/9oz self-raising flour, plus a little extra for dusting 50g/2oz butter, chilled and cut in small pieces, plus extra for greasing 25g/1oz golden caster sugar zest 2 lemons 125ml/4fl oz buttermilk 4 tbsp full-fat milk FOR THE DRIZZLE ICING 3 tbsp icing sugar zest 1 lemon, plus a little lemon juice 4 white sugar cubes, crushed, or 1 tbsp preserving sugar clotted cream and jam, to serve

Tear-and-share stuffed deli rolls A LITTLE EFFORT

MAKES 12 small rolls rising and proving

PREP 25 mins plus

COOK 50 mins

500g pack bread mix (we used ciabatta) 145g tub fresh pesto 100g/4oz cooked artichokes in olive oil, drained and chopped (reserve a little of the oil) 3 roasted peppers (from a jar), drained and chopped 250g ball mozzarella, chopped handful basil leaves, torn 1 Make up the bread dough following pack instructions, adding 1 tbsp of pesto instead of the oil suggested on the pack. Leave the dough to rise until doubled in size. 2 Brush a 23cm springform tin with some of the oil from the artichokes, 80 bbcgoodfood.com

and set aside 2 tbsp pesto and 1 tbsp chopped peppers for the filling. Mix the remaining ingredients together in a bowl. 3 Divide the dough into 12 equal pieces, using scales to be exact. Roll each piece into a ball, then roll out to form a disc with a rolling pin. Divide the pesto-veg filling between the 12 pieces of dough, then shape back into balls by pinching the edges together and rolling until smooth. Arrange the dough balls, seam-side down, in the cake tin. Cover with a piece of oiled cling film and leave to prove until doubled in size. 4 Heat oven to 180C/160C fan/gas 4. Remove the cling film. Brush the rolls with the remaining pesto and scatter over the rest of the peppers. Bake for 50 mins until golden and cooked through. Cool in the tin for 10 mins, then cool completely on a wire rack before transferring the deli rolls to your picnic basket.

1 Heat oven to 220C/200C fan/gas 6 and grease a large baking tray. In a large bowl, rub the flour, ¼ tsp salt and the butter together with your fingertips until the mixture resembles fine breadcrumbs. Add the caster sugar and lemon zest, and stir with a cutlery knife. Mix together the buttermilk and milk. Make a well in the centre of the flour mix and add the liquid. Use your cutlery knife to combine the mixture as a soft dough, but don’t overmix or the scones will be heavy. 2 Tip onto your work surface and pat the dough out to a 2.5cm thickness. Use a 7cm cookie cutter to stamp out the scones. Don’t twist as you cut, as this will stop the scones rising to their full potential. Any scraps of dough can be gently pushed back together to make more scones. Place the scones on the baking tray and bake for 10-12 mins until golden, then transfer to a wire rack and leave to cool. 3 Mix the icing sugar with enough lemon juice to make a thick but runny icing. Drizzle over the scones, then scatter with the crushed sugar cubes and lemon zest. Leave to set for 10 mins, then enjoy with clotted cream and jam.

PER ROLL 226 kcals, protein 11g, carbs 20g,

PER SCONE 270 kcals, protein 5g, carbs 46g,

fat 12g, sat fat 3g, fibre 1g, sugar 1g, salt 1.0g

fat 8g, sat fat 5g, fibre 2g, sugar 16g, salt 0.8g JULY 2014

Summer collection

I’ll bring a salad!

More exciting that your average offering, these flavour-packed dishes will stay crisp and fresh on the move and take a starring role on the table

Roast new potato salad with caper & tarragon dressing EASY

SERVES 8

PREP 10 mins

COOK 1 hr

1kg/2lb 4oz baby new potatoes, halved if large 1 tbsp rapeseed oil FOR THE DRESSING 150ml/¼pt soured cream 1 tbsp Dijon mustard ½ small pack each tarragon and parsley, chopped zest and juice ½ lemon 1 tbsp small capers, rinsed

JULY 2014

1 Heat oven to 220C/200C fan/gas 7. Put the potatoes in a large pan of water, cover and bring to the boil, then cook for 5 mins until tender. Drain well. Tip the potatoes onto a baking tray, toss in the oil, add some seasoning and cook for 45 mins until golden. Remove from the oven and leave to cool. 2 Mix the dressing ingredients together in a large bowl. Add the potatoes and toss together to coat. Chill for up to 24 hrs or eat straight away. PER SERVING 149 kcals, protein 3g, carbs 22g,

Taste team comment ‘So easy to prepare and make, I loved this tasty new take on one of my favourite salads.’ JEN

fat 6g, sat fat 3g, fibre 2g, sugar 2g, salt 0.3g

bbcgoodfood.com 81

Heirloom beetroot & feta salad EASY

SERVES 8

1 OF 5 GLUTEN FOLATE A DAY FREE

PREP 10 mins

COOK 20-30 mins

1kg/2lb 4oz small heirloom beetroots (different colours if you can get them) 200g block feta 100g/4oz pumpkin seeds, toasted FOR THE DRESSING zest and juice 1 lemon 2 tbsp white balsamic or white wine vinegar 2 tbsp extra virgin rapeseed oil

1 Put the beetroots in a large saucepan of water, cover with a lid, bring to the boil, then cook for 20-30 mins until tender – this will depend on the size. When cooked they should feel tender when poked with a knife. Drain and leave to cool. 2 Peel the beetroots with a sharp knife (make sure you wear gloves for this, or the juice will stain your hands) and cut into slices. Mix the dressing ingredients together with some seasoning and gently toss through the beetroot. Arrange on a platter and scatter the feta and pumpkin seeds over the top. PER SERVING 204 kcals, protein 9g, carbs 11g, fat 14g, sat fat 5g, fibre 4g, sugar 9g, salt 1.1g

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JULY 2014

Summer collection Sugar snap pea, avocado & orange salad EASY

SERVES 8

1 OF 5 GOOD GLUTEN VIT C A DAY 4 YOU FREE

PREP 20 mins

NO COOK

250g/9oz sugar snap peas, halved, on an angle 1 red onion, thinly sliced 2 oranges, peeled and sliced 200g/7oz radishes, halved or quartered 2 ripe avocados, stoned and peeled, cut into chunky pieces juice 1 lemon 100g bag pea shoots FOR THE DRESSING zest and juice 1 orange ½ small pack each mint and coriander, finely chopped 3 tbsp white wine vinegar 4 tbsp rapeseed oil 1 tbsp clear honey 1 Boil the kettle. Put the sugar snap peas and onions in a large bowl and cover with hot water. Stand for 30 secs, then drain and run under cold water until cool. Drain again. 2 Layer the sugar snap peas, onions, oranges and radishes into a container. Toss the avocado in the lemon juice and add this, too. Mix the dressing ingredients in a jam jar. When ready to serve, toss the pea shoots and dressing through the salad. PER SERVING 146 kcals, protein 3g, carbs 10g, fat 11g, sat fat 1g, fibre 4g, sugar 8g, salt 0.1g

JULY 2014

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Summer collection

Lazy lunch in the sun This deceptively easy menu is designed to save you time in the kitchen

Edible flower ice cubes

Green gazpacho EASY

SERVES 4

2 OF 5 GOOD GLUTEN A DAY 4 YOU FREE

PREP 15 mins plus

2 hrs chilling

NO COOK

100g bag baby spinach 2 garlic cloves 1 large cucumber, deseeded and chopped ½ green chilli, deseeded ½ small pack each parsley, basil and mint 1 ripe avocado, stoned and peeled 4 spring onions, topped and tailed 200g/7oz natural yogurt 2 tbsp Sherry vinegar drizzle of extra virgin olive oil or rapeseed oil handful pea shoots edible flowers ice cubes, to serve (see tip, far right)

JULY 2014

1 Put all the ingredients, except the oil, pea shoots and ice cubes, into a food processor with a good pinch of salt and pepper and blitz, adding enough water to get a soupy consistency. Taste, and add a little more vinegar and seasoning if necessary. Chill for up to 24 hrs, or at least 2 hrs. 2 To serve, divide between shallow soup bowls, float a few ice cubes in each bowl (see tip, right) and add a scattering of pea shoots and a drizzle of oil before serving. PER SERVING 120 kcals, protein 6g, carbs 7g,

To make this chilled soup extra special, freeze edible petals and flowers, such as viola, rose, borage, nasturtium and pansy, into ice cubes. These will keep for up to 2 months in the freezer. You can also add them to cocktails.

Taste team comment ‘Definitely a summertime dish – the aroma and taste was lovely and refreshing. I also noticed that the flavours mellowed well after chilling for 24 hours.’ HEIDI

fat 8g, sat fat 2g, fibre 3g, sugar 6g, salt 0.3g

Elegant yet simple starter

bbcgoodfood.com 85

Peas & beans with crunchy croutons, p88

Sticky citrus & mustard glazed salmon, p88 86 bbcgoodfood.com

JULY 2014

Summer collection

You can make the dessert up to two weeks ahead and stash in the freezer and your starter can be rustled up the day before. Then the main is so simple to put together at the last minute

Peach & red berry ice cream cake, p88 JULY 2014

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Summer collection Sticky citrus & mustard glazed salmon 1 OF 5 EASY FOLATE VIT C OMEGA-3 A DAY

SERVES 4

PREP 25 mins

COOK 35 mins

assortment of citrus fruits, thinly sliced (we used 1 grapefruit, 1 orange, 2 lemons and 2 limes), plus 200ml/7fl oz citrus juice (from any of the above fruit) 4 tbsp clear honey 1 tbsp wholegrain mustard small pack dill, chopped 800g/1lb 12oz fillet of salmon, deboned and skinned

Peach & red berry ice cream cake EASY

1 Heat oven to 180C/160C fan/gas 4. Pour the citrus juice, honey and mustard into a saucepan and boil rapidly until reduced to a sticky sauce. 2 Arrange the sliced fruit in the bottom of a casserole dish and scatter it with half the dill. Season the salmon fillet and put it on top of the fruit, then brush with the sticky sauce. Bake for 20 mins until the salmon is cooked though. Scatter with more dill before serving. PER SERVING 485 kcals, protein 43g, carbs 28g, fat 23g, sat fat 4g, fibre 3g, sugar 26g, salt 0.5g

Peas & beans with crunchy croutons EASY

SERVES 4

1 OF 5 FIBRE A DAY

PREP 10 mins

COOK 10 mins

50g/2oz butter drizzle of olive oil 1 bread roll, cut into 2cm/¾in cubes 300g/11oz green beans, stalk end trimmed 300g/11oz garden peas 2 garlic cloves, thinly sliced zest ½ lemon 1 Bring a pan of water to the boil, and heat half the butter with the olive oil in a frying pan. Toss the bread in the frying pan to coat in the butter and oil, then cook for 2-3 mins until the croutons are crisp and golden. Meanwhile, boil the beans for 2 mins. Add the peas and cook for 1 min more, then drain. Tip the croutons onto a plate. 2 Add the remaining butter to the pan with the garlic, sizzle for 30 secs until the garlic is golden, then add the veg and lemon zest, and cook for 1 min more. Toss in the croutons just before serving. PER SERVING 210 kcals, protein 8g, carbs 16g, fat 13g, sat fat 7g, fibre 7g, sugar 3g, salt 0.4g

88 bbcgoodfood.com

CUTS INTO 12 slices 4 hrs freezing

PREP 45 mins plus

COOK 30 mins

FOR THE CAKE 75g/2½oz butter, softened, plus extra for greasing 175g/6oz golden caster sugar 175g/6oz self-raising flour 3 medium eggs 100g/4oz soured cream (from a 300g pot, use the rest in the ice cream layer, below) 1 tsp vanilla extract FOR THE ICE CREAM LAYER 200g/7oz raspberries, plus extra to serve 100g/4oz redcurrants, plus extra to serve 100g/4oz icing sugar, plus 2 tbsp 300ml pot double cream 250g tub mascarpone 200g/7oz soured cream (leftover from the cake) 3 peaches, stoned and chopped 1 Heat oven to 160C/140C fan/gas 3. Grease and line the base and sides of a 20cm deep cake tin with baking parchment. Put the butter, sugar, flour, eggs, soured cream, vanilla and ¼ tsp salt into a large mixing bowl and blend together using an electric hand whisk. Once smooth, scrape into the cake tin and bake for 50-55 mins until golden and risen, and a skewer inserted in the centre comes out clean. Leave to cool for 10 mins in the tin, then transfer to a wire rack to cool completely. 2 Clean the cake tin and line with a double layer of cling film. Tip half the raspberries, half the redcurrants and the 2 tbsp of icing sugar into a bowl, and lightly crush with a fork. Set aside. Pour the double cream, icing sugar, mascarpone and remaining soured cream into another bowl and whisk with an electric hand whisk until softly whipped and just holding its shape. Fold through the soured cream,

peaches, and whole and crushed berries. 3 Split the cake into 3 even layers. Flip the top layer into the cake tin, so the top now becomes the base. Scrape half the cream and fruit mixture into the tin, spread to the edges and level the top. Flip the middle layer of cake into the tin, top with the remaining cream and fruit mixture, then flip on the final layer of sponge. Give the sponge a gentle press to expel any gaps between the layers, then overwrap and place in the freezer. You can also freeze some extra raspberries and redcurrants to serve alongside. Freeze the cake for at least 4 hrs. 4 Remove the cake from the freezer 20 mins before serving. Tip it out of the tin onto a cutting board and slice. Any leftovers can be put back in the freezer and eaten over the next 2 weeks. Serve with extra berries and a berry coulis (recipe below). PER SLICE 541 kcals, protein 7g, carbs 46g, fat 37g, sat fat 23g, fibre 2g, sugar 32g, salt 0.5g

Red berry coulis EASY LOW FAT

MAKES about 200ml chilling

PREP 5 mins plus

COOK 5 mins

Place 200g raspberries and 100g redcurrants (removed from stems), into a saucepan with 100g golden caster sugar. Set over a medium heat, crushing with the back of a fork until the sugar has dissolved and the berries have become saucy. Taste and add a little more sugar if the berries are particularly sharp. Strain through a sieve, then chill until ready to serve. PER SERVING 23 kcals, protein none, carbs 6g, fat none, sat fat none, fibre 1g, sugar 6g, salt none

WHAT TO DRINK With this vividly fresh menu serve the brilliantly vibrant Finest Boranup Sauvignon Blanc Semillon 2012, Western Australia, 13%( £9.99. Tesco). Its lime and lemon freshness goes so well with the gazpacho and the salmon. With the luxurious ice cream cake, serve cool glasses of Lustau Moscatel de Chipiona, 15%, (£6.49/50cl, Waitrose) – a delicately grapey treat.

JULY 2014

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Weekend

A summer teatime treat Great British Bake Off winner Frances Quinn creates a nostalgic centrepiece for a special summer tea Photographs WILL HEAP

Giant strawberry shortcake JULY 2014

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for tHe StrAWBerrY filliNG 300g/11oz strawberry jam ¼ tsp golden linseeds icing sugar, for dusting

Giant strawberry shortcake A little effort

SERVES 12-16 frances will be

and cooling

PREP 50 mins plus chilling COOK 1 hr 25 mins

cooking live at the BBC Good food Show Summer at the NeC Birmingham, 12-15 June. for more details and to book tickets,

A Victoria jam sandwich and Jammie Dodgers are two of mine and the nation’s favourite teatime treats, so I thought I’d combine them on a Great British scale. Layering up the flavours and textures of both bakes produces one very different slice and a lovely surprise when cut.

visit bbcgood foodshow summer.com

Next month

frances makes a Biscuit beach

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for tHe SHortBreAD 400g/14oz slightly salted butter, softened 200g/7oz golden caster sugar 2 tsp vanilla extract 600g/1lb 5oz plain flour, plus extra for dusting for tHe CAKe 140g/5oz slightly salted butter, softened, plus extra for greasing 140g/5oz golden caster sugar 3 medium eggs, beaten 1 tsp vanilla extract 140g/5oz self-raising flour, plus extra for dusting for tHe BUtterCreAM 140g/5oz slightly salted butter, softened 300g/11oz icing sugar, plus extra for dusting 1 tbsp vanilla extract

1 Heat oven to 180C/160C fan/gas 4. to make the shortbread, beat the butter, sugar and vanilla extract together until smooth. Add the flour in 2 or 3 goes, and stir until the mixture starts to form a dough. Use your hands to bring it together and shape into a ball. Cut off 100g of the dough, wrap in cling film and chill until ready to make the strawberry stalk and leaves. Weigh the remaining dough and divide into 2 equal pieces. 2 Using your hands and the back of a metal spoon, press one of the larger pieces of shortbread mixture into the base of a 23cm loose-bottomed fluted tart tin (wrap the other piece of dough in cling film and chill until needed). Smooth the surface with the back of the spoon to create an even layer (see pic A), then chill for 15 mins. 3 Prick the base of the shortbread all over with a fork, place on a baking tray and bake for 20-25 mins or until lightly golden and firm. Remove from the oven and, while the shortbread is still hot, press a 9-10cm heart-shaped cutter into the centre (pic B). Leave to cool in the tin for 20 mins. 4 Carefully remove the shortbread from the tart tin and transfer to a wire rack to cool completely. Wash the tin and repeat steps 2 and 3 with the second piece of dough, but don’t cut out the heart shape. (If you have 2 tart tins you can make both the shortbread biscuits at the same time.) 5 for the cake, grease the base and sides of a 22cm springform cake tin and line the base with baking parchment. In a large bowl, beat the butter and sugar together until light and fluffy. Add the eggs and vanilla a little at a time, beating well after each addition, then fold in the flour. Spoon the mixture into the prepared tin and smooth the surface. Bake for 20-25 mins until lightly golden and a skewer inserted into the centre comes out clean. Leave to cool for 10 mins, then remove from the tin and transfer to a wire rack to cool completely. 6 Meanwhile, cut out the strawberry stalk and leaves. Roll out the 100g piece of reserved shortbread dough on a lightly floured surface to the thickness of a £1 coin. Using a leaf cutter or a knife, cut out 4-5 leaf shapes, then cut out a 4cm-long strawberry stalk (pic C). It is best to do several so you can choose the best ones. Lift the shapes onto a baking tray lined with baking parchment and chill

for 15 mins. While the cake is cooling, bake the leaves and stalks for 5-10 mins until lightly golden. Leave to cool on the tray for a few mins before transferring to a wire rack to cool completely. 7 to make the buttercream, beat the butter in a large bowl until soft and pale. Sift over half the icing sugar and beat until combined. Sift over the remaining icing sugar, add the vanilla extract, then beat until smooth and creamy. Transfer to a disposable piping bag fitted with a wide round nozzle, or simply snip off the end of the bag. 8 Start assembling the shortcake. Place the shortbread biscuit without the heart cut-out on a plate or cake stand, pricked-side up. Starting in the centre, pipe on the buttercream in a spiral, working your way towards the edge (pic D). Lay the cake on top of the buttercream, then spoon the jam on top of the cake and carefully spread out over the surface (pic e). 9 Remove the heart from the second shortbread biscuit and set aside ( pic f). Carefully flip the biscuit over so that it is pricked-side down and, using a cake paddle, slide it on top of the jam layer (pic G). Dab a little buttercream or jam on the back of the stalk and leaf biscuits, and stick to the edge of the strawberry jam heart (pic H). 10 Carefully place individual linseeds inside the jam heart to create the appearance of a strawberry (pic i). Dust the surface of the shortcake with icing sugar, holding the reserved heart biscuit over the jam and leaves so that they do not get covered in icing sugar. PER SERVING (16) 698 kcals, protein 6g, carbs 87g, fat 37g, sat fat 23g, fibre 2g, sugar 53g, salt 0.8g

alternative fillinG If you’re not keen on buttercream, use Chantilly cream instead. Whisk 300ml double cream, 1 tbsp icing sugar and 1 tsp vanilla extract in a bowl until very soft peaks form, then pipe in the same way as the buttercream (see pic D).

Sketches from Frances’ notebook JULY 2014

Food styling FRANCES QUINN and EMILY KYDD | Styling JENNY IGGLEDEN

Weekend

A B C

D E F

G

H

I

JULY 2014

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Advertisement feature

Naturally nutritious Wild, pure and fished in an entirely sustainable way, Alaska seafood is delicious, rich in nutrients and perfect in a whole host of nourishing recipes ith pristine yet cool waters that stretch for miles along a picturesque coastline, it’s no wonder that seafood from Alaska is considered some of the best. Boasting one of the cleanest marine environments of its size on earth, you can be assured that the seafood fished from these seas is some of the healthiest, as the waters are almost pollutant free. Alaska seafood is additive-free, making it a good source of vitamins, minerals and polyunsaturated fats. The purity of the ecosystem is due to Alaska’s commitment to

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sustainable fishing, which serves as a model to fisheries around the world. With a wealth of local communities committed to harvesting and processing seafood, it’s the conscientious choice for people who love tasty dinner treats like wild salmon, but also want to ensure they’re supporting the environment. Versatile, quick and easy to use in a number of dishes, Alaska salmon is an easy way to add colour and taste to seafood salads, soups, sandwiches and main courses. Why not try the recipe on the right to experience its uniquely fresh taste?

WIN! AN INVITE TO AN ALASKAN POP-UP EXPERIENCE Alaska Seafood Marketing Institute and Alaska Tourism will be opening up an Alaskan Gold Rush era pop-up restaurant in London, complete with exclusive tastings and demos. We’re giving 10 lucky readers the chance to receive a pair of tickets to this special venue on 21 June, while 200 more can get their hands on a special Wild Alaska Salmon recipe book. To enter, send your name and address to [email protected] quoting ‘BBC Good Food magazine’ before 15 June 2014.

Warm wild Alaska salmon Niçoise SERVES 4

TAKES 1 HR

500g small new potatoes, scrubbed 4 eggs 4 x 150g fillets wild Alaska salmon 25g butter 150g fine green beans, trimmed 6 tbsp olive oil 1 tsp Dijon mustard 3 tbsp lemon juice 1 romaine or cos lettuce, roughly shredded 4 tomatoes, quartered 100g black or green olives 25g anchovy fillets in olive oil, drained 2 tbsp capers plenty of flat-leaf parsley, chopped Cook the potatoes in lightly salted simmering water for 20 mins or until tender, then drain and keep warm. At the same time, cook the eggs in boiling water for 12 mins, covering them with cold water when cooked. Heat the grill. Arrange the salmon fillets on the grill rack and place a small knob of butter on top of each one. Grill for 6-8 mins, depending on the fillet thickness. Set to one side and make the salad. Cook the green beans in boiling water for 4-5 mins so they stay crunchy. Drain. Make a dressing by whisking together the olive oil, mustard and lemon juice, then season. Add the potatoes to the dressing while still warm – this means they will absorb the dressing's flavour as they cool. Divide the lettuce, cooled potatoes, tomatoes, green beans and olives between 4 plates or bowls. Peel the eggs, quarter them and place on the salads. Arrange the salmon fillets and anchovies on top. Drizzle with the remaining dressing, scatter over the capers and parsley, then serve.

Summer healthy diet plan Photographs ROB STREETER | Food styling KATY GREENWOOD | Styling REBECCA NEWPORT

Shape up for your holiday with this quick-results eating plan designed to make you feel lighter, brighter, and more energetic in just nine days. Thoroughly tested and approved by our nutritional therapist, it’s also absolutely delicious

Just 9 days to feeling fabulous! JULY 2014

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Welcome to my exclusive nine-day plan – it’s made up of three smaller plans, each with a specific goal. This is how it works: Days 1-3 Beat the bloat and cleanse the body Days 4-6 Glow from within – your plan for better skin Days 7-9 Re-energise and re-balance WHAT TO EXPECT WHEN YOU START

• Starting on a Saturday means you can begin your new eating regime when you have more time and are less caught up in your weekday routine. I’ve deliberately kept weekday recipes easier, too. • The meals are designed to provide the perfect balance of complete proteins, slowburning carbs, vitamin- and fibre-rich vegetables and salads, while being low in salt and refined sugars.

shares her passion for good food with her

‘Over the first couple of days, as the body cleanses itself, you may get a mild headache, or feel irritable and a little hungry as your blood sugar levels adjust. ‘But by the end of the nine days, you will probably be feeling and looking slimmer, healthier, and more energetic than you’d have thought possible while eating so well! ‘I hope you love this plan as much as I enjoyed putting it together for you – have a great nine days.’

husband, four young children – and now us.

Jennifer

YOU NEED A SNACK – SO MAKE IT A GOOD ONE

HOW THE PLAN WORKS

Snacks are an essential part of this plan. When I’m asked to recommend my one top tip, I don’t hesitate: eat regularly, including snacking – just make sure your snacks are healthy and protein-rich. Have one midmorning and one in the afternoon. Think of them as a pit stop for your body and brain, which helps stabilise flagging blood sugar and glucose levels, allowing you to maintain concentration and energy levels. They also play a crucial role in weight loss, as healthy snacking stops you craving sugary top-ups. To avoid the wrong kind of snack, you need to be a bit organised: • Upcycle as much food as you can, using leftover pulses, nuts, vegetables, fruits and dairy from earlier meals. • Seeds are a must, as is oily fish – a portion of mackerel pâté, for example, is packed with omega-3 fatty acids, essential for those grey (and white and red) cells, as well as for promoting glowing skin and stabilising moods. • Healthy snacks don’t have to be boring – try a handful of calcium-rich almonds with a sweet crunchy apple, a dollop of cottage cheese with some semi-dried tomatoes, a cup of edamame beans, or half an avocado with a slice of prosciutto.

Bloating is a common side effect of an unhealthy diet, usually triggered by refined carbohydrates and sugar. Eliminating these foods will tackle bloating, and prepare your body for an overall cleanse. Where a naturally high-salt ingredient like fish or halloumi (useful protein sources) are used, we’ve made sure the rest of the day is low in salt. You’ll find plenty of wholegrains here to keep you feeling full, while yogurt will help to reset the balance of good bacteria in your digestive system, making sure your food is better absorbed. Just as important as what you eat and drink is the way you do it. My plan helps ease your body into the cleansing process with cooked and soaked foods rather than raw, which are harder to digest. This is also the time to drink your eight glasses of water a day to ensure that you are thoroughly hydrated. While you’re making this change to your diet, be kind to yourself: set aside enough time so that you can relax and focus on your food. Chew slowly and deliberately, enjoy the wonderful flavours and textures.

Jennifer Irvine has helped thousands of people to achieve their weight, energy and lifestyle goals as founder of The Pure Package meal delivery service. Raised on a self-sustaining farm in Ireland, Jennifer

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Days 1-3 Beating the bloat

Days 4-6 Boost your skin from within Skin – our largest organ – needs proper nurturing and nourishment from within. Fatty acids (particularly omega-3), vitamin E and vitamin C are essential for its care and maintenance. So these days are packed with ingredients rich in those fats and nutrients, such as oats, spinach, nuts, seeds, salmon and avocado. Our skin’s health is supported by good liver function, and citrus fruits play an important role, as they’re highly alkaline and are known to promote liver detoxification. Antioxidants are a must, and you’ll find them here in the range of colourful leafy greens, sweet peas, fresh

• To make things easier – and save time – many weekday lunches are ‘upcycled’ from dinner the previous evening. This cuts down the time you need to spend on prepping a lunch, as you don’t need to make it from scratch. • The vegetarian options can of course be enjoyed by everyone, and the twice-daily snacks will ensure that you maintain your energy levels.

herbs, peppers and beetroot. For an added antioxidant boost, swap your regular cuppa for green tea – aim for three cups a day. Also, maintain your water intake.

Days 7-9 More energy, better balance These final days are designed to leave you feeling refreshed, energetic and body-aware. The recipes focus on stabilising and balancing your blood sugar levels, with protein at every meal and plenty of protein-rich snacks. Combined with good (unsaturated and polyunsaturated) fats, this slows down the release of sugars into the blood and leaves you feeling satiated but not overly full. Magnesium and B vitamins are vital for converting foods to energy. My recipes include eggs, spinach, lamb’s lettuce, wholegrains, chickpeas, mackerel and lamb, and have been designed for their energygiving properties – as well as for the relaxing properties associated with magnesium. Finally, now that you’re in great shape from the food, add some physical exercise into your day, to channel your extra energy and help control your weight. Walking, swimming, dancing – whatever you enjoy, exercise triggers the production of serotonin, the feelgood hormone that helps you glow even more!

Why the right fats are so important There’s a reason that omega fats are called ‘essential fatty acids’. Our bodies cannot produce them, so we need to get them through food. This plan is packed with abundant sources of omega-3, such as oily fish (salmon, mackerel and tuna), walnuts, linseeds and chia seeds, as well as the ingredients featured in Days 4-6, which target your skin.

JULY 2014

Healthy

Day one BREAKFAST Cinnamon crêpes with nut butter, sliced banana & raspberries EASY

SERVES 2

1 OF 5 GLUTEN VIT C A DAY FREE

PREP 5 mins

COOK 10 mins

75g/2½oz gluten-free brown bread flour 1 tsp ground cinnamon 1 medium egg 225ml/8oz semi-skimmed milk 1 tsp rapeseed oil, for frying 2 tbsp Almond nut butter (see recipe, right) 1 banana, sliced 140g/5oz raspberries lemon wedges

1 Tip the flour into a large mixing bowl with the cinnamon. Add the egg and milk, and whisk vigorously until you have a smooth pouring consistency. 2 Place a non-stick frying pan over a medium heat and add a little of the oil. When the oil starts to heat, wipe most of it away with kitchen paper. Once the pan is hot, pour a small amount of the batter into the centre of the pan and swirl it to the sides of the pan in a thin layer. Leave to cook, untouched, for about 2 mins. When it is brown underneath, turn over and cook for 1 min more. 3 Transfer to a warm plate and cover with foil to keep warm. Repeat with the remaining batter. Divide the warm pancakes between 2 plates and serve with the nut butter, banana, raspberries and lemon to assemble at the table. PER SERVING 376 kcals, protein 14g, carbs 46g, fat 16g, sat fat 3g, fibre 5g, sugar 17g, salt 0.3g

Buying a nut butter If you don’t have time to make your own nut butter, both Biona and Meridian brands are widely available.

Almond nut butter EASY

GLUTEN FREE

SERVES 10

PREP 10 mins

NO COOK

250g/9oz blanched almonds 2 tsp mild oil, such as coconut, almond or olive oil Put the almonds in a food processor and blitz on high speed until finely chopped and the nuts have come together to form a thick ball. With the processor still running, add the oil, 1 tsp at a time, until the mixture is a smooth, glossy paste – about 7 mins. Spoon into a clean jar, and keep tightly closed and refrigerated when not in use. Will keep in the fridge for up to 3 weeks. PER SERVING 158 kcals, protein 5g, carbs 2g, fat 15g, sat fat 1g, fibre 2g, sugar 1g, salt none

Turn the page for the rest of Day one

JULY 2014

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LUNCH Asparagus salad with a runny poached egg EASY

SERVES 2

LOW FOLATE 2 OF 5 GOOD GLUTEN CAL A DAY 4 YOU FREE

PREP 5 mins

COOK 8 mins

1 tbsp extra virgin olive oil 1 tbsp balsamic vinegar 200g/7oz peeled cooked beetroot (not in vinegar), cut into bite-sized pieces 2 handfuls mixed leaves ¼ cucumber, cut into batons 8 asparagus spears, trimmed 2 large free-range eggs

1 Pour the olive oil and vinegar into a small bowl, mix well and add the beetroot. Divide the mixed leaves and cucumber between 2 plates. 2 Blanch the asparagus in a pan of simmering water for 2 mins, then remove and set aside. Crack the eggs into the pan and gently simmer for 3 mins until the whites are cooked and the yolks are just beginning to set, but still runny. Remove with a slotted spoon and drain on kitchen paper. 3 Meanwhile, add the beetroot to the salad plates, pour over the dressing and lightly toss together. Top each plate with asparagus and a poached egg to serve. PER SERVING 228 kcals, protein 13g, carbs 13g, fat 13g, sat fat 3g, fibre 5g, sugar 12g, salt 0.5g

DINNER Prawn, butternut & mango curry EASY LOW CAL CALCIUM

Taste team comment ‘The spice in this curry isn’t at all overpowering. Would make a good supper to cook for friends.’ JEN

FOLATE FIBRE VIT C

IRON

3 OF 5 A DAY

SERVES 2

PREP 10 mins

COOK 25 mins

½ (about 200g/7oz) butternut squash, peeled, deseeded and cut into bite-sized pieces 75g/2½oz quick-cook brown basmati or wild rice (cook 50g/2oz extra if upcycling for tomorrow’s lunch) 1 tbsp rapeseed oil 1 onion, finely chopped 1cm/½in piece ginger, peeled and finely chopped 1 garlic clove, finely sliced 1 lemongrass stalk, woody tip and outer leaves removed, bulbous end lightly bashed (to help release oils) ½ red chilli, deseeded and finely chopped ½ tsp each turmeric, ground cumin and ground coriander ½ ripe mango, peeled, stoned and cut into chunks 200g/7oz baby spinach 150ml/¼pt vegetable stock (or water) 150ml/¼pt low-fat coconut milk 175g/6oz raw king prawns 1 tsp low-salt tamari or soy sauce juice 1 lime 2 tbsp finely chopped coriander 1 Heat oven to 200C/180C fan/gas 6. Tip the butternut squash into a non-stick roasting tin and roast for 15-20 mins or until almost soft. Remove and set aside. 2 Meanwhile, cook the rice following pack instructions until tender. Drain and cover to keep warm. (Set aside the extra for tomorrow if required.) Heat the oil in a wok or large non-stick frying pan over a medium heat. Add the onion and cook for 2 mins until soft but not coloured. Add the ginger, garlic, lemongrass, chilli and spices, and cook for 3 mins more. 3 Stir through the mango and roasted butternut squash, then add the spinach and pour over the stock and coconut milk. Gently stir to combine, slowly bring to the boil, then reduce to a simmer for a few mins until the spinach starts to wilt. 4 Add the prawns and stir. Once the prawns are pink through (about 3 mins), remove the lemongrass and discard. Add the tamari, lime juice and coriander, and stir well. Just before serving, check the seasoning, adding more lime juice or tamari if needed. Serve with the rice. PER SERVING 435 kcals, protein 24g, carbs 56g, fat 13g, sat fat 5g, fibre 10g, sugar 23g, salt 1.5g

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JULY 2014

Healthy

Perfect Saturday night supper MAKE IT VEGETARIAN EASY

LOW CALCIUM CAL

FOLATE FIBRE VIT C

IRON

3 OF 5 A DAY

SERVES 2

PREP 10 mins

COOK 25 mins

Replace the prawns with 140g firm tofu (we used Cauldron), cut into cubes. Pat the tofu dry and fry in the rapeseed oil until golden brown, before you start making the curry. Remove from the pan, set aside, add to the curry later with the tamari and lime juice. PER SERVING 427 kcals, protein 16g, carbs 58g, fat 15g, sat fat 6g, fibre 10g, sugar 24g, salt 1.1g

JULY 2014

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Healthy

Day two

BREAKFAST Mushroom & basil omelette with smashed tomato EASY

SERVES 2

OF 5 FOLATE 2 A DAY

PREP 5 mins

COOK 15 mins

2 tomatoes, halved 3 medium free-range eggs 1 tbsp snipped chives 1 tsp unsalted butter 300g/11oz chestnut mushrooms, sliced 2 tbsp low-fat cream cheese 1 tbsp finely chopped basil leaves 1 Heat the grill to its highest setting and place the tomatoes on a square of foil underneath, turning occasionally to prevent burning. When the tomatoes are slightly scorched, remove from the grill, squashing them slightly to release the juices. 2 Break the eggs into a bowl and mix with a fork. Add a small splash of water and mix. Add the chives and some black pepper, and beat some more. Set aside while you prepare the mushrooms.

3 In a non-stick frying pan, heat the butter over a medium heat until foaming. Add the mushrooms and cook for 5-8 mins until tender, stirring every few mins. Remove and set aside. 4 Briskly stir the egg mixture, then add to the hot pan (tilting it so that the mixture covers the entire base) and leave for 10 secs or so until it begins to set. With a fork, gently stir the egg here and there so that any unset mixture gets cooked. 5 While the egg mixture is still slightly loose, spoon the mushroom mix onto one side of the omelette, and top with the cream cheese and basil leaves. Flip the other side of the omelette over to cover, if you like. Leave to cook for 1 min more, then cut in half and slide each half onto a plate. Serve immediately with the tomatoes on the side. PER SERVING 196 kcals, protein 14g, carbs 4g, fat 14g, sat fat 5g, fibre 3g, sugar 4g, salt 0.5g

LUNCH Tuna, sweetcorn & pea salad in Baby Gem lettuce wraps HEART EASY LOW CAL HEALTHY 2 OF 5 GOOD GLUTEN A DAY 4 YOU FREE

SERVES 2

FOLATE FIBRE VIT C

PREP 10 mins

IRON

NO COOK

1½ tbsp low-fat natural yogurt 85g/3oz canned tuna chunks (in spring water), drained 75g/2½oz cooked rice, from last night’s dinner (or 25g/1oz rice, cooked and cooled) 85g/3oz frozen peas, cooked, then refreshed in cold water ½ red pepper, chopped 1 avocado, stoned, peeled and cut into chunks zest and juice 1 lime small pack coriander, chopped 1 large Baby Gem, or other crisp lettuce such as cos Combine all the ingredients except the lettuce in a bowl, season, then chill until ready to eat. Spoon the tuna mix on top of the lettuce leaves, wrap up and enjoy. PER SERVING 277 kcals, protein 20g, carbs 22g, fat 12g, sat fat 3g, fibre 8g, sugar 7g, salt 0.2g

Turn page for rest of Day two JULY 2014

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DINNER Lemon & garlic roast chicken with charred broccoli & sweet potato mash 2 OF 5 GOOD EASY LOW CAL FIBRE VIT C A DAY 4 YOU

SERVES 2

PREP 10 mins

COOK 1 hr-1 hr 15 mins

1 small free-range chicken (about 1kg/2lb 4oz) 2 garlic cloves 1 tsp rapeseed oil small bunch thyme 1 lemon, halved 1 small head broccoli (about 200g/7oz), cut into small florets 200g/7oz sweet potatoes, peeled and cubed (cook 100g/4oz extra if you are using for tomorrow’s lunch) 1 tbsp low-fat cream cheese 1 Heat oven to 200C/180C fan/gas 6 and put the chicken in a large non-stick roasting tin. Halve 1 garlic clove and rub it over the chicken. Drizzle with oil, rub in with your fingers, then stuff the cavity with the thyme, 1 lemon half and the garlic you just used. 2 Cut the other lemon half into quarters and scatter around the chicken with the other garlic clove, halved. 3 Cover the tin with foil and bake for 40 mins, then remove the foil and

Healthy Sunday lunch

spoon over the hot juices. Arrange the broccoli around the chicken, turning well in the juices, and return the tin to the oven for another 20-30 mins. To check that it is cooked through, pierce between the leg and thigh – if the juices run clear, the chicken is ready. Re-cover with foil and set aside while you prepare the sweet potatoes. 4 Put the sweet potatoes in a pan of boiling water, return to the boil, then simmer for 7-10 mins until tender. Drain well, then mash. Set aside 100g of sweet potato mash (if using for tomorrow’s lunch), then add the cream cheese to the rest and stir well. 5 Remove the broccoli from the roasting tin and divide between 2 plates. Put the chicken on a serving plate, discard the lemon and garlic from the tin and remove as much of the fat from the juices as possible. Pour the remaining juices into a serving jug. 6 Carve the chicken and serve about 100g (1-2 slices) per person (keep the rest of the chicken for tomorrow’s lunch). Serve with the broccoli and mashed sweet potatoes, and a drizzle of the lemony-garlic juices on top.

Day three Breakfast on the run – just blitz and go

PER SERVING 369 kcals, protein 34g, carbs 32g, fat 12g, sat fat 4g, fibre 8g, sugar 16g, salt 0.5g

BREAKFAST Avocado & strawberry smoothie EASY

LOW CALCIUM CAL

1 OF 5 GOOD VIT C A DAY 4 YOU

GLUTEN FREE

SERVES 2

PREP 5 mins

NO COOK

½ avocado, stoned, peeled and cut into chunks 150g/5½oz strawberries, halved 4 tbsp low-fat natural yogurt 200ml/7fl oz semi-skimmed milk lemon or lime juice, to taste honey, to taste Put all the ingredients in a blender and whizz until smooth. If the consistency is too thick, add a little water. PER SERVING 197 kcals, protein 9g, carbs 15g, fat 11g, sat fat 3g, fibre 3g, sugar 15g, salt 0.3g

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JULY 2014

Healthy LUNCH Chicken wrap with sticky sweet potato, salad leaves & tomatoes 1 OF 5 GLUTEN EASY FIBRE A DAY FREE

SERVES 2

PREP 5 mins

NO COOK

100g/4oz cooked sweet potatoes (from last night’s dinner) 2 multigrain wraps 200g/7oz cooked chicken, shredded (from last night’s dinner) small handful salad leaves small handful baby plum or cherry tomatoes, halved

TIP The small amount of flour in the falafels will help hold them together. You could use gram (chickpea) flour if you have some.

1 Mash last night’s sweet potato so that it's very smooth, then divide the mixture thinly and evenly between the wraps. 2 Divide the chicken, salad leaves and tomatoes between each wrap. 3 Fold the wrap and roll up, making sure that you contain the filling. Eat straight away or wrap in baking parchment and string (or foil) for later. PER SERVING 346 kcals, protein 31g, carbs 33g, fat 9g, sat fat 3g, fibre 9g, sugar 11g, salt 0.9g

DINNER Falafels with houmous & tabbouleh EASY

FOLATE FIBRE VIT C

3 OF 5 IRON A DAY

GOOD 4 YOU

SERVES 2

PREP 10 mins

COOK 20 mins

FOR THE FALAFEL 1 tsp cumin seeds 1 tsp coriander seeds 400g can chickpeas, drained 400g can butter beans, drained juice ½ lemon small pack coriander, including stalks JULY 2014

¼ red chilli, deseeded and chopped 1 garlic clove, crushed 1 egg yolk, beaten small pack parsley 4 tbsp wholemeal flour FOR THE HOUMOUS 400g can chickpeas, drained 1 tbsp tahini pinch ground cumin 1 tbsp extra virgin olive oil juice ½ lemon FOR THE TABBOULEH 50g/2oz barley couscous 1 tbsp extra virgin olive oil juice 1 lemon small pack each parsley, mint and coriander, finely chopped 2 spring onions, white parts only, finely sliced ½ cucumber, deseeded and cut into small pieces 3 tomatoes, quartered, deseeded and cut into small pieces 1 Heat oven to 180C/160C fan/gas 4 and put a non-stick baking tray inside. For the falafels, heat a large non-stick frying pan, add the cumin and coriander seeds and dry-fry until fragrant (1-2 mins), stirring occasionally to prevent burning. Remove from the pan. 2 Put the seeds, the remaining falafel ingredients and some seasoning into a food processor and blitz until you have a chunky paste. If it seems too dry, add 1 tsp water and blitz again until you have the consistency of damp sand. Using your

hands, divide the mixture into 12 falafel balls and chill for 30 mins. 3 Heat a non-stick frying pan. When hot, add the falafel balls, pressing down into the pan to make patties. Leave to cook, without turning, for 2-3 mins, then check to make sure they’re brown and crisp. Turn and cook the other side for 2 mins more. Remove from the pan, transfer to the baking tray in the oven and cook for a further 10 mins. Meanwhile, prepare the barley couscous following pack instructions. 4 For the houmous, put all the ingredients, except the lemon juice, into a food processor and blitz to form a stiff paste. With the motor running, slowly add the lemon juice and up to 3 tbsp water to get it to the consistency of your choice. 5 For the tabbouleh, mix the olive oil, lemon juice and some black pepper in a small bowl. In a larger bowl, combine the rest of the tabbouleh ingredients, along with the cooked couscous, and add the dressing. Mix well. 6 Put aside 4 falafels and 4 tbsp houmous in the fridge for tomorrow’s lunch. Serve the remaining falafels with the remaining houmous and the tabbouleh. PER SERVING 509 kcals, protein 22g, carbs 73g, fat 16g, sat fat 2g, fibre 14g, sugar 7g, salt 1.6g

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Day four BREAKFAST Vanilla-almond chia breakfast bowl EASY

1 OF 5 FIBRE A DAY

SERVES 2

PREP 5 mins plus soaking

NO COOK

FOR THE PORRIDGE 50g/2oz jumbo porridge oats 200ml/7fl oz unsweetened almond milk ½ tsp vanilla extract 2 tbsp low-fat natural yogurt 25g/1oz chia seeds FOR THE TOPPING 150g punnet blueberries 25g/1oz almonds, slivered clear honey, to taste

1 Mix all the porridge ingredients in a bowl and leave to soak for at least 20 mins. Once the oats have softened, stir through half the blueberries. If the porridge is too dry, add a little water. 2 Divide the mixture between 2 bowls and top each with the remaining berries, almonds and honey. PER SERVING 322 kcals, protein 11g, carbs 32g, fat 14g, sat fat 2g, fibre 10g, sugar 13g, salt 0.3g

LUNCH Stuffed Moroccan pitta EASY

SERVES 2

OF 5 FIBRE VIT C 2 A DAY

PREP 5 mins

NO COOK

4 tbsp houmous (from last night’s dinner) 2 wheat-free pitta pockets 4 falafels, halved (from last night’s dinner) ½ red pepper, deseeded and sliced handful rocket leaves Spread the houmous on the inside of each pitta, then layer with the falafels, pepper and rocket. PER PITTA 396 kcals, protein 14g, carbs 61g, fat 11g, sat fat 1g, fibre 9g, sugar 6g, salt 0.4g

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JULY 2014

Healthy DINNER Crispy Asian salmon with stir-fried noodles, pak choi & sugar snap peas 2 OF 5 EASY LOW CAL FOLATE VIT C OMEGA-3 A DAY

SERVES 2

PREP 10 mins

COOK 15 mins

4 x 100g/4oz salmon fillets FOR THE MARINADE 2 tsp tamari or soy sauce 2cm/¾in piece ginger, peeled and finely chopped or grated 1 garlic clove, finely chopped 2 tbsp lemon or lime juice 1 tsp sesame oil FOR THE STIR-FRIED NOODLES 85g/3oz vermicelli rice noodles 2 tsp rapeseed oil 1 tsp sesame oil 1 spring onion, trimmed and thinly sliced 1 garlic clove, finely chopped ½ red chilli, deseeded and finely chopped 2cm/¾in piece ginger, peeled and finely chopped 100g/4oz sugar snap peas 100g/4oz pak choi (or spinach) 1 large red pepper, sliced 1 tsp tamari or soy sauce 1 tsp Thai fish sauce juice ½ lime 1 tbsp finely chopped coriander

2 Meanwhile, cook the noodles following pack instructions, then drain and sit them in a bowl of cold water. 3 Heat a non-stick frying pan. Add the salmon fillets, skin-side down, and leave for 3 mins. When the fish is slightly crispy, flip over and cook for a further 3 mins on the other side. Just before you remove the fish from the pan, add any remaining marinade and let it sizzle for 10 secs. Place 2 of the fillets, skin-side up, with their juices on a plate and cover with foil to keep warm. Put the other 2 fillets on another plate for tomorrow, cover with foil, leave to cool, then chill. 4 In a frying pan or wok, heat the rapeseed and sesame oils over a high heat. Add the spring onion, garlic, chilli and ginger, and stir constantly for about 1 min. Add the sugar snap peas, pak choi and pepper, and stir for another 1-2 mins, then add the cooked noodles. Toss well, then add the tamari sauce, fish sauce and lime juice, and mix until well combined and the pan is sizzling. 5 Remove from the heat and divide between 2 bowls. Top each with a salmon fillet and drizzle over any juices. Sprinkle with coriander and serve.

MAKE IT VEGETARIAN EASY

LOW LOW FOLATE VIT C 2 OF 5 FAT CAL A DAY

GOOD 4 YOU

SERVES 2

PREP 10 mins

COOK 15 mins

Substitute marinated tofu for the salmon – you will need a block of extra-firm tofu. Drain it by placing on several sheets of kitchen paper on a plate, with several more on top, and a heavy weight (such as a pan) on top of that. Leave for at least 15 mins. Cut the tofu into cubes and put in a small bowl with the marinade. Cover and leave for 30 mins-1 hr. Fry the tofu in batches in a hot pan, adding the remaining marinade at the end. PER SERVING 328 kcals, protein 15g, carbs 45g, fat 9g, sat fat 1g, fibre 4g, sugar 9g, salt 1.1g

Taste team comment ‘I really enjoyed the soft, flaky salmon with a crunch from the peppers and the sugar snap peas with lovely contrasting flavours and sweetness.’ HEIDI

PER SERVING 444 kcals, protein 27g, carbs 43g, fat 17g, sat fat 3g, fibre 4g, sugar 8g, salt 1.5g

1 Make the marinade by mixing together all the ingredients. Place the salmon fillets in a small bowl and spoon over the marinade, turning the fish so that it’s nicely coated. Cover with cling film and leave to sit for 10 mins (or longer if you have time).

JULY 2014

bbcgoodfood.com 105

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To order, call 0844 493 5654* quoting 38498 and the codes above, or visit clifford-james.co.uk/38498 106 bbcgoodfood.com

JULY 2014

Day five

Healthy BREAKFAST Minty pineapple smoothie EASY

SERVES 2

1 OF 5 GOOD FOLATE FIBRE VIT C A DAY 4 YOU

PREP 10 mins

NO COOK

200g/7oz pineapple, peeled, cored and cut into chunks a few mint leaves 50g/2oz baby spinach leaves 25g/1oz oats 2 tbsp linseeds handful unsalted, unroasted cashew nuts fresh lime juice, to taste Put all the ingredients in a blender with 200ml water and process until smooth. If it’s too thick, add more water (up to 400ml) until you get the right mix. PER SERVING 177 kcals, protein 6g, carbs 19g, fat 8g, sat fat 1g, fibre 4g, sugar 11g, salt 0.1g

LUNCH Flaked salmon salad with honey dressing OF 5 EASY FOLATE FIBRE VIT C OMEGA-3 2 A DAY

SERVES 2

PREP 10 mins

NO COOK

2 generous handfuls baby salad leaves, rocket or lamb’s lettuce 140g/5oz sugar snap peas 1 avocado, stoned, peeled and diced 2 cooked salmon fillets (from last night’s dinner), flaked, skin removed small handful coriander, finely chopped FOR THE DRESSING ½ tsp clear honey 1 tbsp boiling (or very hot) water 2 tsp cider vinegar 1 tsp tamari or soy sauce 1 tbsp mirin (use Sherry or sweet Marsala wine if you haven’t got mirin)

1 For the dressing, put the honey and hot water in a jar, and shake vigorously to loosen the honey. Add the other dressing ingredients and mix well. 2 Put the salad leaves, sugar snap peas and avocado in a large bowl or plastic container, and mix together. Scatter the salmon and the coriander on top. Serve directly from the bowl with the dressing on the side. PER SERVING 449 kcals, protein 25g, carbs 13g, fat 32g, sat fat 6g, fibre 7g, sugar 9g, salt 1.2g

DINNER Goat’s cheese & caramelised onion frittata with a lemony green salad EASY

SERVES 2

LOW FOLATE FIBRE 3 OF 5 GLUTEN CAL A DAY FREE

PREP 5 mins

COOK 20 mins

4 tsp rapeseed oil 2 large red onions, finely sliced 4 tsp clear honey 8 large free-range eggs 140g/5oz goat’s cheese 100g/4oz salad leaves (such as rocket, baby leaves, watercress and spinach) 250g/9oz cooked beetroot, sliced juice ½ lemon 1 Heat the grill to high. Put the oil and onions in a medium-to-large ovenproof non-stick frying pan and sweat on a low-medium heat with the lid on for about 10 mins, or until they begin to soften and brown a little at the edges. Reduce heat to low, add the honey, stir well, then leave to bubble for 1 min or so. Meanwhile, crack the eggs into a bowl and beat with a fork, then add some black pepper. 2 Pour the eggs into the pan and cook for 5-6 mins until almost set. Break the goat’s cheese into large chunks and dot over the top. Place the frittata under the hot grill for 3 mins, then shake to check that the egg is set firm and the cheese is soft and bubbling. Pop it back under the grill for 1 min or so more if needed. 3 Mix the salad leaves and beetroot in a large bowl. Dress with the lemon juice and toss. Cut the frittata into quarters – cool then chill half for tomorrow’s lunch. Serve the rest warm with the salad on the side. PER SERVING 332 kcals, protein 20g, carbs 29g, fat 16g, sat fat 6g, fibre 6g, sugar 25g, salt 1.1g

JULY 2014

bbcgoodfood.com 107

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Healthy

Day six

BREAKFAST Rye bread with almond butter & pink grapefruit segments EASY

SERVES 2

FIBRE

PREP 5 mins

COOK 2 mins

1 Toast your rye bread, if you like. Segment the grapefruit and spoon the fruit, along with any juice, into a small bowl. 2 Spread the almond butter onto the rye bread, and top with the grapefruit, drizzling any juice over the top. PER SERVING 333 kcals, protein 10g, carbs 30g,

4 tbsp almond butter (see recipe, p97) 1 grapefruit (you will need about 100g/4oz flesh) 2 slices rye bread, toasted (optional)

fat 18g, sat fat 2g, fibre 8g, sugar 7g, salt 0.8g

LUNCH Slice of frittata with nutty green salad & balsamic dressing EASY

SERVES 2

2 OF 5 GLUTEN A DAY FREE

PREP 5 mins

NO COOK

2 slices of frittata (from last night’s dinner) 75g/2½oz baby spinach 25g/1oz pine nuts (or hazelnuts) FOR THE DRESSING 1 tbsp extra virgin olive oil 2 tbsp balsamic vinegar juice ½ lemon ¼ tsp wholegrain mustard 1 In a small bowl, stir together the oil, vinegar, lemon juice and mustard. 2 Add the pine nuts to the dressing and mix them in. Fill a bowl with the salad leaves and mix through the dressing if eating now, or add just before you eat. Serve with the frittata. PER SERVING 571 kcals, protein 20g, carbs 22g, fat 44g, sat fat 9g, fibre 4g, sugar 19g, salt 0.8g

Turn the page for rest of Day six

JULY 2014

bbcgoodfood.com 109

DINNER Cajun grilled chicken with lime black-eyed bean salad & guacamole

4 Heat the grill. Line a grill pan with foil, place the chicken breasts on it and grill for 5 mins, checking occasionally. Once golden brown, turn and grill for a further 5-7 mins. Check the middle of the breasts after 5 mins and, if cooked through, remove from the heat. 5 Set aside 2 chicken breasts and 2 tbsp guacamole for tomorrow’s lunch and chill. Place 1 warm chicken breast on each plate, with some bean salad and a dollop of guacamole on the side.

85g/3oz sweetcorn from a can, drained 2 spring onions, trimmed and finely chopped 25g/1oz semi-dried tomatoes in oil from a jar, roughly chopped zest and juice 1 lime small handful coriander, finely chopped FOR THE GUACAMOLE 1 avocado, stoned and peeled ¼ red chilli, deseeded and finely chopped ½ tbsp olive oil juice 1 lime small handful coriander, finely chopped

PER SERVING 491 kcals, protein 48g, carbs 30g, fat 20g, sat fat 4g, fibre 12g, sugar 10g, salt 1.0g

MAKE IT VEGETARIAN EASY

3 OF 5 GOOD GLUTEN EASY LOW CAL FIBRE VIT C A DAY 4 YOU FREE

SERVES 2

PREP 15 mins plus marinating

COOK 10 mins

FOR THE CHICKEN BREAST 1 tsp rapeseed oil ½ tsp dried oregano ½ tsp dried thyme 1 tsp smoked or regular paprika ¼ tsp cayenne pepper 1 garlic clove, finely chopped 4 skinless, boneless chicken breasts (each weighing 140g/5oz) FOR THE BLACK-EYED BEAN SALAD 200g/7oz black-eyed beans from a can, drained (or butter or cannellini beans) 2 tomatoes, deseeded and diced

1 Mix together the oil, herbs, spices and garlic in a large sealable bag. Put the chicken breasts in the bag and mix thoroughly to cover. Bash the chicken with a rolling pin to flatten it a little, then set aside to marinate for at least 15 mins. 2 In a large bowl, mix all the ingredients for the bean salad. Stir well and set aside. 3 For the guacamole, scoop the flesh from the avocado and put it in a medium bowl, chopping it roughly with the side of the spoon. Add the rest of the ingredients and mix well. (If you prefer your guacamole to be smoother, mash the avocado well with the olive oil and lime juice until it’s at your preferred consistency before stirring in the other ingredients.)

SERVES 2

3 OF 5 GLUTEN FIBRE VIT C A DAY FREE

PREP 15 mins

COOK 10 mins

Use halloumi instead of chicken: divide a 250g block of halloumi into 8 slices. It can be very salty, so soak the slices in cold water for at least 10 mins. Pat dry, then rub a spoonful of the Cajun mix into each slice, and reserve 4 slices for tomorrow’s lunch. Place the rest on a sheet of foil and grill until golden – 4-5 mins each side. PER SERVING 488 kcals, protein 27g, carbs 30g, fat 29g, sat fat 12g, fibre 12g, sugar 10g, salt 2.2g

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Healthy

Day seven BREAKFAST Pistachio nut & spiced apple bircher muesli EASY

SERVES 2 soaking

DINNER Chana masala with spinach LOW LOW CALCIUM FOLATE FIBRE FAT CAL 4 OF 5 GOOD GLUTEN FIBRE VIT C A DAY 4 YOU FREE EASY

FOR THE TOPPING 25g/1oz chopped pistachio nuts 3 tbsp pomegranate seeds or mixed berries

SERVES 2

LOW FIBRE 1 OF 5 CAL A DAY

PREP 10 mins plus overnight NO COOK

FOR THE BASE INGREDIENTS 50g/2oz jumbo porridge oats 50ml/2fl oz apple juice large pinch each of cinnamon and nutmeg 1 medium apple, cored and grated 2 tbsp low-fat natural yogurt

Mix all the base ingredients, except the yogurt, with 150ml water and leave to soak for at least 20 mins or overnight, if possible. Once the oats have softened, stir through the yogurt, then divide the mixture between 2 bowls. Sprinkle half of the topping over each bowl and serve. PER SERVING 229 kcals, protein 8g, carbs 29g, fat 8g, sat fat 1g, fibre 5g, sugar 14g, salt 0.1g

LUNCH Open rye sandwich with chicken & avocado 1 OF 5 EASY FIBRE A DAY

SERVES 2

PREP 5 mins

NO COOK

Divide 2 tbsp guacamole (from last night’s dinner) between 2 slices rye bread, spreading it evenly. Arrange 4 slices of tomato on each sandwich, and top with a sliced Cajun grilled chicken breast (from last night’s dinner). Finish with a squeeze of lime and some ground black pepper.

PREP 10 mins

COOK 25 mins

75g/2½oz quick-cook brown basmati rice 1 tsp cumin seeds 1 tbsp rapeseed oil 1 medium onion, finely chopped 1 garlic clove, finely chopped 1cm/½in piece ginger, peeled and finely chopped or grated ½ red chilli, deseeded and finely chopped 1 tsp each ground coriander, ground cumin, turmeric, paprika and garam masala 400g can whole plum tomatoes 400g can chickpeas, drained juice ½ lemon 220g bag baby spinach 1 Cook the rice following pack instructions. Meanwhile, heat a large non-stick pan or wok and dry-fry the cumin seeds for 1 min, stirring often, while they pop. Remove and set aside. 2 Using the same pan, heat the oil, add the onion, garlic, ginger and chilli, and sauté over a medium heat for about 3 mins. Reduce the heat, add all the spices, stir well and cook for a further 2 mins. Add the tomatoes, stirring, and use the side of a spoon to break them up into smaller bite-sized chunks. Add the chickpeas and 200ml water. 3 Bring to the boil, then simmer for 10 mins before stirring in the lemon juice and spinach. Let the spinach wilt, then remove the pan from the heat. 4 Divide the rice between 2 bowls, and serve the curry. (The flavours intensify as it cools, so for a fuller flavour, make earlier in the day and slowly reheat prior to serving.) PER SERVING 420 kcals, protein 20g, carbs 60g, fat 12g, sat fat 1g, fibre 12g, sugar 12g, salt 1.3g

PER SERVING 327 kcals, protein 27g, carbs 27g, fat 10g, sat fat 2g, fibre 9g, sugar 5g, salt 0.9g

MAKE IT VEGETARIAN EASY

SERVES 2

1 OF 5 FIBRE A DAY

PREP 5 mins

NO COOK

Grill the reserved halloumi as you did for last night’s dinner, then make the sandwich as above. PER SERVING 403 kcals, protein 17g, carbs 28g, fat 23g, sat fat 12g, fibre 9g, sugar 5g, salt 2.7g JULY 2014

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Day eight

BREAKFAST Poached eggs with smoked salmon and bubble & squeak EASY OMEGA-3 GLUTEN FREE

SERVES 2

PREP 5 mins

COOK 15 mins

300g/11oz whole new potatoes 1 tbsp rapeseed oil 140g/5oz white cabbage, finely chopped 2 spring onions, finely sliced 1 tbsp snipped chives 2 medium eggs, at room temperature 75g/2½oz smoked salmon 1 Cook the potatoes in a pan of boiling water until tender, then drain. 2 Heat the oil in a non-stick frying pan or wok. Sweat the cabbage and the spring

LUNCH Crunchy mozzarella salad EASY

SERVES 2

NO COOK

100g/4oz lamb’s lettuce or baby spinach leaves, or a mixture of both ½ cucumber, cut into ribbons using a vegetable peeler 100g/4oz semi-dried tomatoes in oil from a jar (reserve 1 tbsp oil for drizzling) 1 yellow pepper, deseeded and cut into thin strips 125g ball light buffalo mozzarella, cut into slices 2 tsp pumpkin seeds 2 tsp balsamic vinegar 1 Put the salad leaves, cucumber, semi-dried tomatoes and pepper in a large bowl and toss together. Divide the salad between 2 serving plates. 2 Divide the mozzarella equally between the plates, scatter with pumpkin seeds, and drizzle with balsamic vinegar and oil from the tomatoes.

DINNER Lemony chicken skewers, herbed new potatoes & apple coleslaw LOW 1 OF 5 GOOD EASY LOW FAT CAL FOLATE VIT C A DAY 4 YOU

SERVES 2

PREP 20 mins

COOK 20 mins

PER SERVING 361 kcals, protein 22g, carbs 31g, fat 16g, sat fat 6g, fibre 10g, sugar 27g, salt 0.7g

112 bbcgoodfood.com

PER SERVING 310 kcals, protein 19g, carbs 29g, fat 13g, sat fat 2g, fibre 4g, sugar 5g, salt 2.0g

juice 1 lemon 100g/4oz fennel, trimmed and roughly grated 100g/4oz small white cabbage, cored and finely shredded 1 carrot, roughly grated 1 sharp green apple, such as Granny Smith, grated

3 OF 5 GLUTEN FOLATE FIBRE VIT C A DAY FREE

PREP 5 mins

onions in the pan for a couple of mins. Meanwhile, chop and squash the potatoes roughly, then add to the pan along with the chives. Cook for 4-5 mins, flip it over (don’t worry if it breaks) and cook for a further 4-5 mins. 3 Meanwhile, bring a small pan of water to a rolling boil, then reduce the heat so it is just simmering. Crack the eggs into the pan and simmer for about 3 mins until the whites are cooked and the yolk is just beginning to set. Remove with a slotted spoon and drain on kitchen paper. 4 To serve, divide the bubble & squeak between 2 plates, place the smoked salmon and poached eggs on top and grind over a little black pepper, to taste.

2 skinless, boneless chicken breasts, cut into bite-sized cubes FOR THE MARINADE 50ml/2fl oz low-fat natural yogurt zest and juice ½ lemon 1 garlic clove, crushed 1 tbsp finely chopped tarragon FOR THE HERBED NEW POTATOES 300g/11oz new potatoes 1 tbsp rapeseed oil ½ tbsp finely chopped parsley ½ tbsp finely chopped mint ½ tbsp snipped chives FOR THE APPLE COLESLAW 100ml/3½fl oz low-fat crème fraîche 1 tsp wholegrain mustard

1 If you are using wooden skewers, soak them in water for 10 mins to prevent them from burning. Heat the grill to high and place a non-stick baking tray beneath it. In a large bowl, mix the marinade ingredients, then add the chicken, turning it to ensure it is thoroughly coated. Cover and set aside. 2 Put the potatoes in a large pan of boiling water and cook until a fork easily pierces them – about 12 mins. Meanwhile, mix the oil and herbs in a small bowl. 3 While the potatoes are cooking, make the dressing for the coleslaw. Mix together the crème fraîche, mustard and lemon juice in a large bowl. Add all the vegetables and the apple, and stir well. 4 Drain the potatoes and return them to the pan. Pour the herb mixture over them, gently stir to mix, cover to keep warm and set aside. 5 Finally, divide the chicken between the 4 skewers and place on the hot baking tray, spooning excess marinade over the chicken. Put the tray under the grill and cook for 6-8 mins, turning the skewers every 2 mins or so to ensure even cooking. (Cut open a piece of chicken to ensure it’s cooked through.) Serve with the potatoes and coleslaw, reserving half of the coleslaw for lunch tomorrow. PER SERVING 413 kcals, protein 42g, carbs 35g, fat 12g, sat fat 4g, fibre 5g, sugar 10g, salt 0.4g

JULY 2014

Healthy

Day nine BREAKFAST Eggy spelt bread with orange cheese & raspberries EASY

SERVES 2

LOW FIBRE CAL

PREP 5 mins

COOK 5 mins

2 medium free-range eggs 2 tbsp orange juice 2 slices spelt bread, halved 50g/2oz low-fat cottage cheese 1 tsp orange zest 1 tsp rapeseed oil 50g/2oz raspberries clear honey, to serve (optional)

1 Beat the eggs and orange juice in a bowl wide enough to fit the bread in it. Soak the bread in the eggs and juice for 2 mins or so, turning halfway through. 2 Meanwhile, in a small bowl, mix together the cheese and orange zest. Put the rapeseed oil in a non-stick frying pan over a high heat. When hot, add the eggy bread. Leave to cook for a couple of mins undisturbed, then flip and cook on the other side for another 1-2 mins. 3 Divide the bread between 2 plates, dollop the cheese on top, followed by the raspberries and honey, if you like. PER SERVING 197 kcals, protein 14g, carbs 12g, fat 10g, sat fat 3g, fibre 2g, sugar 4g, salt 0.6g

LUNCH Smoked mackerel pâté platter OF 5 EASY FIBRE VIT C OMEGA-3 2 A DAY

SERVES 2

PREP 8 mins

NO COOK

2 small smoked mackerel fillets (about 75g/2½oz each), skin removed 3 tbsp low-fat natural yogurt juice ½ lemon TO SERVE 8 oatcakes 4 celery sticks, cut into batons 4 radishes 4 artichoke hearts from a jar, halved apple coleslaw (from last night’s dinner) 1 In a bowl, roughly mash the mackerel and add the yogurt, lemon juice and some black pepper. Mash again until you have a chunky pâté. Put it in a bowl, ready to serve. 2 Arrange the other ingredients on a large serving platter, with the mackerel pâté alongside, and tuck in. PER SERVING 581 kcals, protein 23g, carbs 35g, fat 29g, sat fat 10g, fibre 9g, sugar 11g, salt 3.0g

MAKE IT VEGETARIAN EASY

SERVES 2

FIBRE VIT C OMEGA-3

PREP 8 mins

NO COOK

Replace the mackerel with 60g feta and 20g stoned black olives. Mash with the yogurt, lemon juice and pepper to form a thick paste. Stir in 1 tbsp finely chopped mint and serve as above. PER SERVING 410 kcals, protein 13g, carbs 36g, fat 23g, sat fat 9g, fibre 10g, sugar 11g, salt 2.9g

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bbcgoodfood.com 113

Healthy DINNER Marinated grilled lamb cutlets with creamed corn

Reward yourself – and enjoy the new you!

4 OF 5 EASY LOW CAL FIBRE VIT C A DAY

SERVES 2

PREP 10 mins plus marinating

COOK 25 mins

1 fennel bulb, cut into wedges 140g/5oz baby plum tomatoes, cut in half FOR THE LAMB small bunch rosemary, leaves only, finely chopped 2 garlic cloves, crushed 2 tsp rapeseed oil 4 lamb cutlets, trimmed of any fat FOR THE CREAMED CORN 1 tbsp extra virgin olive oil 1 small onion, finely chopped ½ red pepper, finely chopped 325g can sweetcorn, drained 1 tbsp low-fat crème fraîche

1 Put the rosemary, garlic and rapeseed oil in a small bowl, then mash together to release the flavours. Smear over the lamb cutlets, place in a bowl or sealable food bag and leave to marinate. 2 For the corn, heat the oil in a non-stick frying pan, add the onion and sauté until softened, about 3 mins. Add the red pepper and stir to coat in the onion mixture. Add a splash of cold water, then cover until the pepper is soft, about 5 mins. 3 Put the mixture into a food processor bowl with the sweetcorn and crème fraîche. Blitz until combined and fairly smooth. Return to the heat in a pan and warm to serve. 4 Heat a griddle pan. Place the lamb cutlets in the pan and cook until pink or as cooked as you like them. Once cooked, remove from the pan and cover with foil to keep warm. Place the fennel wedges in the griddle pan and griddle until cooked and marked with char lines. Add the tomatoes for the last few mins of cooking. Eat as soon as the lamb is cooked to your liking. PER SERVING 408 kcals, protein 22g, carbs 36g, fat 20g, sat fat 6g, fibre 8g, sugar 18g, salt 0.9g

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You love food, you love to cook Your bed time reading is the latest must have cookery book and the BBC Good Food site is the most visited in your browser. Why not take the plunge and indulge in a new life in the food world! World renowned Leiths School of Food and Wine have redesigned their Essential Cooking Certificate. This hands-on fast paced 4 week course is ideal for those wishing to learn the maximum number of cookery skills for a professional environment in the shortest period of time. Whether you are considering a new career or need to fend for yourself after leaving home, you’ll learn all of the essential skills you need for a lifetime of confdent cooking. From comforting classics to cutting edge creations, this is a unique opportunity to master the building blocks of cooking. After taking the Leiths Essential Certifcate, IT Consultant Jonathan now has a thriving food stall at local farmers markets. Lucy left the media industry and is now a private chef with a growing satisfed client base, and school leaver Luke went on to university and supports himself with cooking jobs during the holidays and impresses his housemates with his kitchen creations.

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Become a more confident cook with practical advice from the Good Food team

New on the team is Katy, a former travel writer, who joined us after training at Leiths School of Food & Wine

Barney Desmazery Food editor

Cassie Best Assistant food editor

Katy Gilhooly Cookery assistant

Learn new skills

Masterclass

Do it better Prepping and cleaning squid

Do it better

Cook school It’s worth knowing how to do this properly, as it only takes a few minutes and you’ll be able to cook and enjoy this cheap, sustainable seafood whenever you want.

1

Know-how

Hold the tubular body (the mantle) of the squid with one hand and, with the other, gently pull the tentacles and eyes away. The innards should come away with the tentacles.

2

Expert advice

inside the body is a long plastic-like quill. Pull the quill out and throw it away.

3

Main photograph david Munns | step photographs sTuaRT OvEndEn

Cut just below the squid’s eyes to separate the tentacles from the head. discard the eyes and insides.

4

Check if the beak is still attached to the tentacles. it is hard, round and inedible. Cut off the beak and throw away. Wash the body and tentacles in cold, running water, then pat dry with kitchen paper.

july 2014

Raymond Blanc and Mark Peregrine, head tutor at Le Manoir cookery school, give a fish masterclass – turn the page bbcgoodfood.com 117

Raymond Blanc’s fish course BBC chef Raymond Blanc and the head tutor of his cookery school, Mark Peregrine, show you how to create a seasonal supper for two

Photographs DAVID MUNNS

Do it better

Light, fragrant and delicious

Masterclass

Raymond (left) and Mark

Pan-fried sea bass with ratatouille & basil

Know-how

3 OF 5 GLUTEN A LITTLE EFFORT FIBRE VIT C A DAY FREE

SERVES 2

PREP 15 mins

COOK 15 mins

Expert advice

60ml olive oil, plus 2 tbsp 2 large handfuls basil leaves 2 sea bass fillets (about 140g/5oz) juice ½ lemon extra virgin olive oil, for drizzling FOR THE RATATOUILLE 1 small red pepper 1 small courgette ½ aubergine 2 tbsp olive oil ½ tsp ground cumin 2 garlic cloves, crushed 8 baby plum tomatoes, halved pinch of sugar (optional) PER SERVING 645 kcals, protein 28g, carbs 12g, fat 54g, sat fat 8g, fibre 7g, sugar 11g, salt 0.3g

Want to get ahead?

n be prepared The ratatouille ca Cover and e. nc a day in adva n heat the , ge frid chill in the . ng rvi se e for be through

Next month

Jason Atherton makes Strawberry soufflé 118 bbcgoodfood.com

Learn to cook like Raymond Located in the kitchens of the Michelin-starred Le Manoir aux Quat’Saisons, in Great Milton near Oxford, there is a wide range of courses to choose from and most are

taught by Raymond Blanc’s first-ever apprentice, head tutor Mark Peregrine. For more information or to book a place on a course, call 01844 278881 or visit manoir.com.

Raymond is currently filming a new series at London’s Kew Gardens about the history of fruit and vegetable growing, which will be broadcast next year on BBC Two. JULY 2014

Cook school ‘All the fresh flavours from sunny Provence are contained in this dish. In one form or another, elements of this recipe always appear on my menu over the summer, when all the vegetables are grown in our kitchen garden, and the tomatoes are fat and bursting with juices and sweetness’

Do it better Once cool, lift the leaves out and squeeze to remove any excess water.

2

3

Add the blanched basil leaves to a food blender and pour in 60ml of olive oil. Blitz to a pourable sauce, adding more oil if needed, then put in a bowl and set aside.

For the ratatouille, halve the pepper, then deseed and slice into thin strips. Cut the courgette into quarters lengthways and slice. Slice the aubergine into thick rounds, then cut each one into strips.

5

Heat the oil in a saucepan, add the cumin and garlic, and cook for 30 secs. Tip all the veg into the pan, season and sweat for 1 min. Add 100ml water, and cook on a high heat for 4 mins. Adjust the seasoning, adding the sugar if needed.

To cook the fish, heat the remaining 1 tbsp oil in a frying pan until hot. Season the fillets and place, skin-side down, in the pan. Cook until the skin is golden and crisp, and the flesh is changing colour.

Turn the fillets over and cook for 1 min, remove from the heat, then sprinkle over the lemon juice. Divide the ratatouille between the plates and top with the sea bass. Drizzle with basil oil, a little extra virgin olive oil and serve with crisp basil leaves.

Know-how

1

Bring a large pan of water to the boil and get a bowl of iced water ready. Blanch the remaining basil leaves for 5 secs. Using a pair of tongs, lift out the leaves and plunge them into iced water so that they cool quickly and keep their colour.

Masterclass

Heat 1 tbsp oil in a pan and briefly fry 8 basil leaves just for a moment until they crisp up, then lift out of the oil with a slotted spoon and drain on kitchen paper.

Food styling MARK PEREGRINE | Styling ANDREW JACKSON

7

With a sharp knife, score each fish fillet with small slits through the skin at regular intervals.

JULY 2014

8

6

9

bbcgoodfood.com 119

Expert advice

4

From our kitchen Inspiration and practical advice from the Good Food team Do it better

Cook with a tagine

Got a tagine gathering dust in your kitchen? Or not sure how to cook with one? Here’s our lowdown on this traditional North African dish

Masterclass

A tagine is a conical cooking pot

Terracotta tagines need to be seasoned

used to make the fragrant North African

before use. Soak the dish overnight in

stew of the same name. It consists of a

water, then dry it and rub with oil. Place

wide, round shallow base and a tall lid.

it in a cold oven, heat to 150C/130C fan/

The conical lid is designed to stay

gas 2 and leave for 2 hours. Turn off

relatively cool during cooking, so as the

the oven and leave the tagine to cool.

food cooks slowly, steam rises into

A tagine can crack when the dish

the cone, condenses on the lid, then

experiences severe temperature

trickles back down to the bottom of the

change, so make sure you warm it up

dish. This self-basting keeps the food

and cool it down gradually. Some glazed

succulent and means that less liquid is

terracotta tagines may develop fine

required, resulting in a rich sauce and

cracks over the surface, which is fine.

very tender meat. Historically, a tagine dish would have

Is it worth buying a tagine?

Know-how

been handmade from clay (terracotta)

Some cooks confess that their dishes

and cooked over a charcoal fire. You can

end up stuck at the back of a cupboard,

still purchase terracotta tagines but

so it’s worth considering how often you

glazed ceramic, cast-iron and porcelain

will use it. It’s the shallow base that’s

dishes are now also available. Purists say

most important in tagine cooking, so

that an unglazed terracotta dish is best

unless you’re using a terracotta tagine

as it adds an earthy taste to the food.

and cooking over charcoal, a shallow

Nowadays, there are two types of

casserole dish with a tight-fitting lid will

tagine: cooking and decorative. Cooking

do the job. If it’s the romance of cooking

tagines (usually ‘seasoned’ terracotta

an authentic tagine that you’re after,

or cast-iron) can withstand heat up to

then go for a traditional unglazed

about 180C on a hob fitted with a

terracotta version and make sure it’s

diffuser, or in an oven. Decorative

large enough – at least 28cm in diameter.

Expert advice

tagines, mainly the pretty patterned This ceramic tagine is

glazed ceramic dishes, can withstand

Fancy cooking a tagine? Find

perfect for serving food

low oven temperatures, but are best

lots of recipes and ideas at

used for serving food.

One for the bookshelf

BBC Good Food readers can buy any of this month’s books at a discount, plus you’ll also receive a free bookmark. Simply call 01326 569444, p&p is free. Or buy online at sparkledirect.com/goodfood

Sally Hughes reviews this month’s new titles Brazilian cooking

Tapas inspiration

Fabulous fish

For chilli lovers

Cabana The

Morito by Sam

Nathan Outlaw’s Fish

Chilli Notes by

Cookbook by David

& Sam Clark (£26,

Kitchen (£20, Good

Thomasina Miers

Ponte, Lizzy Barber

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price £20, Ebury)

£16, Quadrille)

price £20, Hodder

Morito, the informal, offer price £16, Quadrille) tapas-style baby sister restaurant to Now is the time to embrace Brazilian London’s Moro, features the same food, whether you’re caught up in Spanish-Moorish cuisine. This kind World Cup fever or not. Grills, seafood, of small-plate eating is ideal for feeding coconuts, bananas and chillies all add friends. There are amazing breads, up to vibrant summer food, perfect for spectacular nibbles and richly parties. These recipes for the Brazilian flavoured tagines. The salads chapter food served at London’s Cabana alone is worth the cover price, with restaurants are exciting, and use fresh ideas, including a tabbouleh ingredients readily available in the UK. for each season. (£20, Good Food

120 bbcgoodfood.com

This stunning book delivers a host of delicate, pretty plates from one of Britain’s leading seafood chefs. The easy recipes are arranged by method, and include raw, cured, smoked, poached and fried. Nathan understands that fish is at its best when prepared simply with its natural flavours enhanced by carefully chosen sauces and complementary ingredients.

& Stoughton)

The BBC MasterChef winner, who went on to found the Wahaca chain of Mexican restaurants, explores the world of chillies with a range of delicious recipes including tonguetinglers, comforting braises and an irresistible Chocolate chilli caramel tart. Thomasina loves flavour and knows how to use chilli to bring depth to a dish without obliterating your tastebuds. JULY 2014

Cook school

Barney’s butcher’s block

Do it better

Trendspotter Good Food’s cookery team highlight what’s trending in the food world right now. This month it’s four new flavour enhancers

Pulled pork

Fennel pollen Adorning the menus of many high-end restaurants, this golden-green powder has been described as the ‘spice of angels’. Traditionally used in Italian cooking, it has an intense floral flavour with notes of honey and aniseed. The pollen is harvested from the heads

Yuzu

hand-picked and dried in the sun. A lot of

A small, round citrus fruit hailing from Japan, Yuzu has a yellowy-orange bumpy skin and a flavour described as a cross between a lemon, grapefruit and mandarin. It’s almost impossible to buy it fresh in the UK, but yuzu juice or seasoning is available in Asian food stores and some supermarkets. Add it to salad dressings, mayonnaise, ice lollies and custard for a tangy twist. We’ve even seen it springing up in chocolates and on cocktail menus.

flowers are needed to produce a small amount, so its price tag is up there with saffron – but a little goes a long way. Sprinkle over salads, pork, chicken and seafood dishes for a final bit of wow factor. Buy it at farmers’ markets, spice shops or online at souschef.co.uk.

Liquid smoke If you want to add slow-cooked

Delicious pulled pork –

American barbecue flavour to

see our recipe on p13

your food, but don’t have time

Gochujang (Korean hot pepper paste)

essentially flavoured wood

If you like spice, you’ll love this rich, sticky

smoke that has been distilled

condiment from Korea. It is produced by

into a liquid. Various types of

fermenting a mixture of red chilli powder,

wood are smoked to produce

glutinous rice, soy bean, salt and water in

different flavours, including the

the sun. It will add a complex

popular hickory or more obscure

savoury and

apple & mesquite. Add a dash to

rounded

marinades, stews, sauces and salad dressings,

spiciness to

or simply brush over food before cooking. We

soups, stews,

like Colgin liquid smoke, which is 100% natural

sauces, dips

– find it at amazon.co.uk or souschef.co.uk.

and marinades.

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JULY 2014

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bbcgoodfood.com 121

Expert advice

the ticket. Liquid smoke is

for hours of smoking, this is just

Know-how

of wild fennel flowers that have been

Masterclass

Pulled pork is traditionally made with a cut that barbecue experts know as Boston butt, which is an odd name for what is the top of the pork shoulder with the bone left in. This cut is ideal for really low-temperature barbecuing, when the pork is slowly smoked for up to 14 hours, as the bone adds flavour and stops the meat from drying out. For the home cook who is cooking pulled pork in a low oven for half the time (like our cover recipe on page 13), having the pork on the bone isn’t as important, and using a boneless joint reduces the cooking time by a couple of hours. A piece of good-quality, well-reared boned, rolled shoulder makes a great alternative to the Boston butt, and is also really easy to shred once it’s cooked. Rolled pork shoulder Whether you go for pork shoulder on or off the bone, for pulled pork you will always need it skinned with a thin layer of fat, so that the rub can really permeate the meat while the fat bastes it slowly.

MY KITCHEN

Kerstin Rodgers Food blogger and supper club pioneer Kerstin Rodgers invited Holly BrookeSmith to rummage through her eclectic kitchen Photographs GEOFF WILKINSON

122 bbcgoodfood.com

Kerstin (also known as Ms Marmite Lover) launched her supper club in 2008, pioneering the wave of pop-up communal eating – one of the biggest British food trends in recent years. She was awarded Best Food Blog 2013 by the Guild of Food Writers for her website (msmarmitelover. com), and her first book, Supper Club: Recipes and Notes from the Underground Restaurant, was published in 2011. Her next book, Ms Marmite Lover’s Secret Tea Party, is out this August. She lives in north London with her daughter.

How have you made your mark on this kitchen? I lived in the flat for eight years before I got the Aga in 2008, which turned out to be a magical

thing. Apart from my mortgage, it’s the most money I’ve ever spent. My mum had one when I was a kid and I’d always wanted one, too. Within a year, my career had become all about cooking – I’ve never turned it off. Before I installed the Aga, this was a slightly damp, cold Victorian London flat, but now it isn’t. An Aga transforms a place.

What did you do before? I was a single mum, I was broke and, for a long time, I was on benefits. I started out as a photographer and taught French and English. I was a priest at Glastonbury and married people. I performed street theatre, I was an activist, plus I taught drums. I also ran a vegetarian café for a group of people called The Radical Anthropology Group – quite obscure!

How did you start the supper club? I’d gone to a home restaurant in Cuba and thought I’d love to do it in London. I’d been really heartbroken that year and, while I was working for the vegetarian café, I realised that cooking for other people feels good – like that sensation of home, of rightness. I really wanted my own restaurant, but I couldn’t afford it, so I started it in my house. Did you have to buy lots of crockery? For years I’ve been collecting blue and white crockery just for fun. But when the restaurant started, I thought: ‘Wow, I’ve been doing all that for a reason’. It’s like all roads lead to the supper club – the Aga, the crockery, the heartbreak. JULY 2014

Kitchen design

Kerstin keeps her saucepans on a reclaimed bottle dryer from France

What do you collect? I’ve been going through stages… First it was blue and white willow, then a bit of pink willow, then green. Then I did all the cut-glass stuff. Now it’s lots of enamel, which I love. It’s great for pop-ups because it’s light and unbreakable, and looks cool. I’m really into wood, too. We don’t think about the sensation of drinking out of certain materials, and a wooden bowl is great – did you know you can put it in the microwave? I like French vintage stuff. When I visit France, I go to the vide-greniers (car-boot sales) and stock up on lots of items. Describe your style? I don’t really like modernity, not in kitchens. I think if you have a slick, modern house, then maybe that’s the way to go – having everything stainless steel and minimalist. But I’m a maximalist! Don’t you like it when you can have a nose about JULY 2014

‘I don’t have a drier. I rack up

The shelves behind the sink were recycled out of

my laundry above the Aga and

a bedhead. ‘I’m very much into upcycling – recycling

everything dries perfectly’

and finding bits and pieces that can be remade’

and see everyone’s stuff? I think that’s the appeal of supper clubs, too.

because that’s when you make mistakes. I know exactly how my Aga works – it’s a relationship. I know what every tiny patch of each oven does. I love the way it cooks – that it roasts and steams at the same time.

Do you have many gadgets? As a geek, I like learning the process and having gadgets that help make things from scratch. Since I got a Vitamix, I use it every day. When I started, I did everything by hand, but it’d be mad to carry on like that. Any expensive knives? I’m really into the little checkered patterned knives – they look good in photos, too. I’ve got a few good knives from Global. I don’t use the huge one, though, as it’s for meat and I would never ever have meat in my kitchen. I basically run a kosher kitchen. I feel uncomfortable with eating meat. How do you work in here? I test all my recipes and I go into a zone. At supper clubs I can’t bear people talking to me while I cook,

What about cookbooks? I’ve got books everywhere – in the bedroom, in the toilet, in the living room. I’ve heard that the food writer Diana Henry has 10,000 books. My collection is in the hundreds. Before 2009, I only had one cookery book, as I couldn’t afford them. Anything youÕd change? There isn’t masses of cupboard space. Sometimes I feel I’d like to start again, or I’d like better stuff, or I’d love all my pans to be copper… I once cooked two risottos – one in copper, one in a stainless-steel pan. The copper one was noticeably better – creamier and just perfect. It conducts heat very well.

Turn over for a recipe from Kerstin bbcgoodfood.com 123

Kitchen design

‘Vegans are not dreary!’ Essentially I’m a pescatarian – occasionally I will eat fish – but I became vegan to write my next book, which is due out next year. I’m really keen to retain some of the habits I built up while writing it. The main thing is, vegans are not dreary thumping miseries – they can have fun, too. There’s so much variety within vegetables, fruit and nuts. A lot of vegan cookery is very cutting edge, with people doing as many experimental things as someone like Heston Blumenthal. For instance, I’ve been making vegan nut cheeses recently, and I made my own coconut milk. It’s great working with these techniques to make interesting food. Cutting out large amounts of other ingredients forces you to become more creative. Veganism is a bright, vibrant diet and it’s becoming more popular.

Underground events I felt that younger people were not going to go to a farmers’ market on a Sunday morning if they’d been out partying the night before, so I decided to hold an underground farmers’ market event in my house and garden. After thinking about it carefully, I decided: ‘Friday night is the time to do it’ and it just took off. People come after work. There are lots of stalls, demos in the kitchen, and you can buy food for the weekend. People have time to cook over the weekend – so buying it on Friday night is ideal. Part of the innovation was also having live music and turning it into a social event. I’d love for 124 bbcgoodfood.com

a supermarket to give me their site, so I can run a similar event on a larger scale. I’ve always done secret teas alongside my supper clubs, which is why I wrote my new book, Ms Marmite Lover’s Secret Tea Party (£14.99, Square Peg), Britain is fantastic at baking. I think our home-baking is so much better than lots of the swanky teas you get in a hotel. I always try to serve a hot element with my teas, such as a homemade crumpet.

How to be a good collector Have a strict price bracket. I won’t pay more than £1.50 for a plate. It means you’ve got to seek out a good charity shop or vintage fair that isn’t hiking up the prices because it’s trendy. Generally, they’re better out of London, but I’ve found a good one nearby. I also go to France to visit their fantastic boot fairs. The French don’t seem to realise how many hidden gems they’ve got in their grandmothers’ attics. I recently bought a large copper jam pan for just €4 – amazing. My current favourite thing is cut glass – it looks so good at night. Silverware and white china, too. I like buying things that photograph well and look good on my blog. I really love handturned wood products and chopping boards. One thing I’m not very good at is making space for new collections. I tend to just keep on going and somehow find a place for the new things I buy. It’s all rather wonderful and miraculous.

Mousse au chocolat orange with orange liqueur and choc-dipped physalis A LITTLE EFFORT

SERVES 4

PREP 25 mins, plus chilling

When I lived in Paris, I set myself the onerous task of a ‘chocolate mousse survey’ at all the local restaurants. This and crème caramel are almost always on a French dessert menu, along with fruit, yogurt and cheese. Mousse is a good supper club dessert, as you can prep it the day before and get it out of the way. As for physalis fruit, I can eat it by the boxful –

Recipe extracted

they also make for a posh garnish.

from Supper Club: Recipes and Notes

140g/5oz orange-flavoured chocolate (such as Green & Black’s Mayan Gold), broken into squares 50g/2oz physalis fruit (Cape gooseberry) 5 eggs, separated 2 tbsp orange liqueur

from the Underground Restaurant (£25, Collins). You can buy the book for just £18. Call 01326 569444, p&p

1 Melt the chocolate in a glass bowl, set over a saucepan of simmering water. Be careful not to let the bottom of the bowl touch the water, or the chocolate might go grainy. If you have an Aga, you can just leave the bowl on the black enamel and the chocolate will melt. Once melted, remove from the heat. 2 Take the physalis and pull back the paper leaves, twisting them behind the fruit. Dip the tip of each fruit into the chocolate, then leave to dry on a sheet of baking parchment. 3 Add the egg yolks, one by one, to the remaining cooled melted chocolate, and mix gently. Then add the orange liqueur. 4 In a separate bowl, whisk the egg whites until they form soft peaks, then fold carefully into the chocolate and egg yolk mix. Pour into ramekins and chill for 2 hrs. Serve with the choc-dipped fruit.

is free. Or buy online at sparkledirect. com/goodfood

PER SERVING 327 kcals, protein 10g, carbs 19g,

For more info, visit

fat 21g, sat fat 10g, fibre 3g, sugar 15g, salt 0.2g

msmarmitelover.com JULY 2014

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A good walk is so restorative. But when you also have friends and family by your side, and you’re fundraising for a great cause, it really couldn’t get much better! Try it this summer with Marie Curie Cancer Care’s Walk Ten event – a series of 10k evening walks taking place from July to September at 19 locations across the UK. Most of the walks start at 5.30pm (some at 5pm) and will be followed by celebrations including a picnic and entertainment. Expect music, fireworks (at most venues at 10pm), and a festival vibe throughout the evening – the same time most Marie Curie Nurses start their night shift, providing care and support to people with terminal illnesses and their families. The money you raise will help Marie Curie provide more free hands-on home care to people when they need it most.

Maybe you’d like to do your local walk in memory of a loved one cared for by Marie Curie, or perhaps you’re doing it to support friends. No matter your age or ability, the Walk Ten events are open to everyone – even dogs can join in at most of the venues! It costs £10 to register (or £20 on the night), and all that’s asked is that you aim to raise £60, which pays for three hours of care from a Marie Curie Nurse. So go on, do something feelgood and fun with those closest to you.

Walk Ten in numbers 19 venues A 10k route Most start 5.30pm (some 5pm). All walkers finish by 10pm £10 pre-registration fee (£20 on the night) Aim to raise £60 Under 16s go free

Register now for your Walk Ten at mariecurie.org.uk/WalkTenGood or call 0845 052 4184

In Holly’s trolley Stock up for summer with Holly Brooke-Smith’s favourite choices from this month’s new products

On trend

Spiced lamb & pomegranate firebread,

Rude Health Drinking Oats,

Lime & wasabi

£3.50/255g, Marks & Spencer

£2.49/250g, Waitose

dressing, £4.95,

If you’re keen to join the juicing craze, but want to ensure you get enough fibre in your diet, these drinking oats may be the solution. Normal oats, pressed into wafer-thin flakes that dissolve in liquid, they work particularly well in almond milk or beetroot juice.

pinksfoods.co.uk

We’re seeing a few reinventions of the traditional pizza this year (see p39), including one new spin in the form of flavour-laden firebread. The lamb, spiced with ras al hanout, is sprinkled with pomegranate seeds. It’s a fresh, no-cheese update of a classic.

Exmoor caviar, £20/10g, Selfridges

British Picanha steak, £15.29/kg, Morrisons

Produced in the heart of Exmoor, this is the first time British caviar has been available to buy. The sturgeon are reared in 700 hectares of open-water lakes, which are constantly refreshed by natural running spring water. Once harvested, the caviar is gently rinsed, then mixed with a dash of Cornish sea salt.

The Picanha steak is prized in Brazil due to its thick layer of fat, which is traditionally left on until after cooking. The cut is from the top of the sirloin area, and is sometimes called rump cap in the UK. This British version from Morrisons comes on skewers, and is packed with flavour.

Opinel Le Petit Chef set, £49.95, summerillandbishop.com

Cooking is back on the school curriculum and this kit is the perfect way to build good kitchen habits at home, too. The finger guard and special knife teach kids how to chop properly and safely.

What to drink

Photographs ADRIAN TAYLOR

Boost your juice

Jude’s Dark

Taste the Difference

chocolate sorbet,

Raspberry panna

£5.99/500ml, Co-op

cotta terrine, £5,

A sorbet for serious chocolate lovers! It’s made with Valrhona cacao, and not much else – mainly sugar and water. Although it’s completely dairyfree, it’s very indulgent, and a spoonful satisfies any chocolate cravings.

Sainsbury’s

Vegan treat

This zingy, fruity salad dressing has a refreshing sweetness, and could also be used as a marinade for BBQ chicken. It’s not very hot, but has a little warmth which brings salad leaves alive.

This creamy, fruity pud is an irresistible way to round off a smart supper in the garden. We saw a lot of slicing desserts last Christmas, and they’re still popular this year – you can eat half on one day and it still looks attractive on its second outing.

Sarah Jane Evans recommends wines to match with your summer meals

Pinot Noir 2012, Dealurile Munteniei,

Caves de Pegões Dry Muscat 2013,

Revisionist Rye Pale Ale, 4.3%,

Romania, 13%, £6.99, Waitrose

Setúbal, Portugal, 12%, £5.75,

£1.77/500ml, Tesco

Once upon a time, Romanian Pinot Noir was all the rage: straightforward, fruity and great value. Then it disappeared from the shelves. It’s great to welcome it back and with such a vivid example. The colour – like all pinots – is pale, but don’t be deceived: it’s bursting with bold berry aromas and red fruits. A young wine, it’s made to be enjoyed with charcuterie, grilled tuna, and tomato sauces.

thewinesociety.com

Lightly hoppy with an orangey lift, this is a fun, food-friendly beer. A refreshing companion whether you’re watching the barbecue or the Tour de France, it’s particularly good with pan-fried fish. The citrus ‘seasons’ the fish and the hops pair the toasty notes of the cooking. There are five other beers in the range – try the Belgian Saison, and the California Common Steam beer.

JULY 2014

Here’s a wine with summer written all over it. Dry wines from Muscat grapes are a smart choice in the sun – light, floral, fruity – and good value. Serve cool as an aperitif, and with Mediterranean meze. Look out for the Wine Society’s ‘Mediterranean Whites’ offer, starting 7 July – choose from their well-priced selection of interesting bottles.

• Sarah Jane Evans is a Master of Wine

bbcgoodfood.com 127

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Dubarry

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Rattail

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JULY 2014

Update your salad Keeping it interesting is the key to making this dish more than just a side, says Holly Brooke-Smith

O

ften seen as a last-minute extra (or overlooked completely), a simple salad can add loads of flavour, texture, colour and nutrition to any meal. Here’s our pick of exciting new leaves, plus ways to keep your salad healthy.

Little extras Micro leaves are a fantastic way to add flavour and colour to your salads – they also look elegant mixed through larger leaves. Despite the slightly cheffy name, they’re very simple ingredients – just early cuttings of household herbs and vegetables. You can grow many of these yourself from seed packs. Just harvest before the shoots reach three weeks old. Alternatively, specialist websites such as finefoodspecialist.co.uk will deliver.

Four to try Red basil

Spiced, peppery flavour and a lovely purple colour.

Exciting new leaves

Celery leaf

Quite sharp and sweet with a distinct celery flavour already developed.

Persian cress & luscious herby leaves, £1.40, Waitrose

Similar to rocket, Persian cress has masses of flavour, with pretty frilly leaves. Look out for other bags in the Steve’s Leaves range, including fennel tops, wasabi rocket and pea shoots. Red & green oak leaf living salad, £1, Asda

Broccoli shoots

Parsley

Crisp and refreshing, this tastes closer to radishes than broccoli.

Mild and fresh, it has the clean flavour of mature parsley, but looks much more delicate.

This pot of loose-leaf salad lasts for weeks. Colourful, crisp flavoursome leaves – simply snip off what you want. Great price, too. Florette Duo Lambs Lettuce & Ruby Chard, £1.20, ocado.com

Good colour combo and, because it’s quite hard to find ruby chard in the supermarket, it’s an easy way to incorporate this leaf into your salad.

Keep dressings light ‘The salad dressing you choose can make

Avoid creamy dressings These are richer

the difference between a healthy meal

and have more calories and saturated fats. Go for lighter, oil-based dressings. Watch the sugar Many low-fat products compensate by adding more sugar and salt. Check the labels for guidance and always read the ingredient list.

and one where the fat and calories match a burger,’ says nutritional therapist Kerry Torrens. Here are her golden rules for healthy dressings: Fat is good It’s the fat in oils that helps you

to absorb valuable vitamins found in salad leaves. Look out for healthy oils on the ingredients list, such as rapeseed and olive, as well as good-quality nut and seed oils – try walnut, pumpkin and sesame. Drizzle, don’t drown Even if you choose the healthiest of dressings, using too much will increase calories. Measure out 1 tablespoon per serving and stick to it. JULY 2014

TOP TIPS • Don’t leave garlic in your dressings as it will make the mix taste acrid after a day in the fridge.

• Add a splash of water to a classic vinaigrette to dilute the acidity of the vinegar.

• Xanthan gum will keep your dressing emulsified if you plan to keep it for a day or two.

We like Sainsbury’s Be Good To Yourself French dressing (£1/175ml).

It has moderate sugar and salt levels, and is low in fat and saturated fat. It uses olive oil, which is quite unusual in low-fat dressings, and only includes ingredients you would see in your cupboard.

Quick & easy vinaigrette We have scores of unusual salad dressing ideas to try at bbcgoodfood.com, but the easiest ratio to use when making a vinaigrette is to mix 2 parts oil to 1 part acid (vinegar or lemon juice). Add a spoonful of mustard, a blob of honey and some seasoning for a no-fuss dressing to suit all salads. bbcgoodfood.com 129

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The Butcher’s Steak Selection includes: • 2 Ribeye Steaks individually packed (pack weight 190g) • 4 Pavé Rump Medallions in pack of 4 (pack weight 200g) • 2 Pavé Rump Steaks individually packed (pack weight 150g) • 4 Grand Steak Burgers in pack of 2 (pack weight 300g) • 6 Mini Steak Burgers in pack of 6 (pack weight 270g) • 4 Pork Sausages in pack of 4 (pack weight 280g)

Terms and conditions We will professionally shock-freeze your order, at no extra charge, to help preserve the quality. Donald Russell Ltd, Harlaw Road, Inverurie, Aberdeenshire, Scotland AB51 4FR. Lines open Monday-Friday 8am-8pm, Saturday 9am-4pm and Sunday 10am-4pm. Strictly limited to one offer per household. *Free delivery is available for UK

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mainland only. Additional surcharges are as follows: Guaranteed AM delivery, £4 (Tuesday-Friday); Saturday delivery, £4; Northern Ireland (Tuesday-Friday), £7; Jersey & Guernsey (Tuesday-Friday), £7; selected EU countries: call us to discuss. If in doubt, please call first to check. Cannot be used in conjunction with any other Donald Russell offer.

Exclusive to BBC readers Free oven glove, worth £13, with every order

Offer expires 30 July 2014 Data protection BBC Worldwide Limited and Immediate Media Company Limited (publishers of BBC Good Food) would love to keep you informed by post, telephone or email of their special offers and promotions. Please state at time of ordering if you do not wish to receive these from BBC Worldwide or Immediate Media Company.

To order, call 01467 629666 quoting bbcgf1410 or visit donaldrussell.com/bbcgf1410 130 bbcgoodfood.com

JULY 2014

Programme information correct at time of going to press. Please check Radio Times, radiotimes.com or bbc.co.uk for transmission dates

TVRecipes We’ve got tapas, a sumptuous salad and two delicious chicken dishes to try this month. Recipes tested by Home economist Petra Jackson. Edited by Kathryn Custance

This month • The Kitchen Cabinet • Food & Drink • Saturday Kitchen

JULY 2014

TVRecipes

Every recipe has a photo

Tuna tartare with chilli, ginger & sesame, p135

bbcgoodfood.com 131

The Kitchen Cabinet

A glorious taste of summer from Henry Dimbleby, panellist on Radio 4’s food show. Catch it on Saturdays at 10.30am until 14 June

Rhubarb & strawberry crumble sundae SERVES 4 PREP 40 mins COOK 30 mins Easy This is basically an assembly job, with just a little cooking at the beginning.

FOR THE RHUBARB COMPOTE 200g rhubarb, trimmed and cut into 2cm pieces 125g golden caster sugar 1 tbsp grenadine zest and juice 2 oranges 150g strawberries, hulled and quartered FOR THE CRUMBLE 50g plain flour 30g cold butter, cut into small pieces 2 tbsp golden caster sugar 50g amaretti biscuits, crushed FOR THE SAUCE 100g strawberries, hulled 1 tbsp golden caster sugar drop of vanilla extract juice 1 orange TO SERVE 150ml double cream, whipped to soft peaks 4 tbsp thick custard 1 For the compote, put all the ingredients

Petra says: If you don’t have grenadine, a pomegranateflavoured syrup, then you could use a dash of orange liqueur instead – or for children, try blackcurrant cordial.

except the strawberries in a pan. Cook gently over a medium heat for 10 mins or until soft. Remove from the heat, spoon into a bowl and leave until cold. Stir in the strawberries. 2 To make the crumble, heat oven to 160C/140C fan/gas 3. Put the flour in a bowl and rub in the butter until the mixture resembles breadcrumbs. Stir in the sugar and amaretti biscuits. Spread out on a baking sheet and bake for 20 mins or until crisp and pale golden. Leave to cool. 3 Blend all the sauce ingredients together to form a purée, then pass through a sieve. 4 To assemble, divide half the compote between 4 sundae glasses and top with whipped cream. Add the strawberry sauce and ice cream, followed by the rest of the compote and custard. Top with the crumble mix and serve immediately. HENRY’S TIP This sundae can be made with all sorts of fruit combinations. All you need is fruit compote and/or sauce, custard, ice cream or whipped cream, and something for texture, like crumble or nuts. Serious adult versions should have booze in, too. Try banana with toffee & chocolate; raspberry, peach & flaked almonds; or pear with caramelised pecans & butterscotch sauce.

132 bbcgoodfood.com

JULY 2014

Y LIFE

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TVRecipes

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Henry Dimbleby, co-founder of the Leon restaurant chain, is also a government school food adviser.

Your earliest food memory? Eating on the beach in Devon – samphire, limpets and mackerel we’d caught and barbecued ourselves. As a child I went there every year, and I still go there now with my children.

How did you learn to cook? My mother, Josceline Dimbleby, is a cookery writer, so we always ate well. But I didn’t really learn to cook from her. When I was at university I met the chef Bruno Loubet, who asked if I’d like to do a few shifts at his restaurant, and it all really started from there. After university, I went to work for him at the Four Seasons at the Inn on the Park hotel in London (now the Four Seasons Hotel London at Park Lane).

Grilled spring onion, asparagus & courgettes with white beans & basil dressing SERVES 4 PREP 10 mins COOK 15 mins Easy Spring onions are available all year, but in summer you should be able to find the more bulbous bunched onions. So try those rather than the pencil-thin ones.

FOR THE SALAD 250g asparagus spears 2 bunches spring onions 3 courgettes 1-2 tbsp olive oil 200g cooked beans, such as haricot, cannellini or flageolet FOR THE BASIL DRESSING 1 garlic clove, crushed 1 bunch basil, leaves only 2 tbsp olive oil

2 Heat a griddle pan. Toss each pile of

Food hero?

vegetables in olive oil, then grill in batches for a few mins each side. Season well. 3 Make the dressing by whizzing the garlic, basil leaves and olive oil with a little salt in a blender, or use a pestle and mortar. Put the veg, beans and dressing in a large bowl and toss together. Season and serve.

My business partner John Vincent; he has an exceptionally discerning palate and is highly inventive. Most of the best dishes on our menu came from his imagination.

Petra says: The easiest way to achieve those lovely ribbons of courgette is to use a wide swivel veg peeler rather than a knife.

The Superfood salad at Leon, which harks back to the ‘Sumptuous salad’ my mum used to make. It’s a mixture of broccoli, quinoa, peas, avocado, feta, chopped herbs and cucumber with a really good, strong Dijon mustard dressing.

Favourite meal? Eggy pasta – a meal I have at least twice a week at home with my wife, Jemima, and children George, six; Jonny, two; and Dory, one. It’s like carbonara but with peas instead of bacon, made with wholemeal spelt pasta.

Secret ingredient? THE KITCHEN CABINET Radio 4’s lively food-fuelled panel show has moved to Saturday mornings at 10.30am (repeated at 3pm on Tuesdays). The current

Photographs GEORGIA GLYNN-SMITH, SHUTTERSTOCK

Dish you’re most proud of?

I think lemon juice is completely underrated. We have an enormous bowl of lemons in our kitchen, and I don’t think there is a dish that doesn’t taste better with a squeeze of lemon.

1 Prepare the vegetables, keeping them

series finishes on Saturday 14 June, but Jay

in separate piles. Snap the woody ends off the asparagus spears. Cut off the very green ends of the spring onions, trim away the roots and peel off the tough outer skin. Top and tail the courgettes, then cut lengthways into wafer-thin sheets.

Rayner, Henry and the rest of the panellists

What are you doing now?

will be back with another series in August.

I’m very busy with the School Food Plan, helping schools to share good practice. From September, cookery lessons will be compulsory for all children up to the age of 14 and we still have much work to do helping schools to provide hot meals.

Recipes adapted from Leon: Fast Vegetarian by Henry Dimbleby and Jane Baxter (£25, Octopus). You can buy the book for

If you’d like to be in the audience, apply online at bbc.co.uk/showsandtours/tickets.

Why is it important? Not only do we spend £10 billion a year in the NHS dealing with food-related illnesses, but improving the quality of food in schools has been shown to improve academic performance. Jamie Oliver and others have done a fantastic job improving school dinners, but more children have been eating – often unhealthy – packed lunches. We want every child to be given the opportunity to eat great school food.

just £20. Call 01326 569444, p&p is free. Or buy online at sparkledirect.

• Find out more about Henry’s School Food Plan at

com/goodfood.

schoolfoodplan.com. Also, read more in Dan’s diary on page 136.

JULY 2014

bbcgoodfood.com 133

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m Di o Di f ag git gi th a a ta e z l lP i ub ye ne lis a hi r n

w Cook pizza on the barbecue w Lazy garden lunch in the sun w Summer party bites w Picnic scones & pies e Good Fo od n th di

Love our sunshine recipes n

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TVRecipes

Food & Drink

Two delicious recipes from the new series of Food & Drink, which is back on BBC Two in July MICHEL ROUX JR

Tuna tartare with chilli, ginger & sesame SERVES 4 PREP 15 mins COOK 5 mins Easy 450g tuna loin (preferably yellowfin, as fresh as possible) 2 spring onions, thinly sliced 1 medium-hot red chilli, finely chopped 2.5cm piece ginger, peeled and grated, or very finely diced 1 tbsp clear honey 6 tbsp light soy sauce juice 1 lime (plus extra wedges to serve) 2 tbsp sesame oil 2 tbsp sesame seeds, toasted 4 slices ciabatta few coriander sprigs, to serve 1 Remove and discard any dark parts along the tuna. Finely dice the remaining tuna and put in a large bowl. Stand the bowl on ice to keep chilled, then add

the spring onions, chilli and ginger, and mix well. 2 In a separate bowl, mix together the honey, soy sauce, lime juice, sesame oil and toasted sesame seeds. Pour onto the tuna and mix gently to combine. Heat a griddle pan and toast the slices of ciabatta on each side. 3 To serve, press the tuna tartare into a 7cm presentation ring on each serving plate. Carefully remove the ring, garnish with coriander and serve with ciabatta toast and wedges of lime.

Petra says: Tell the fishmonger that you will be eating the tuna raw. Fish counters should, but don’t always, label that the fish has been previously frozen, which means you can’t eat it uncooked.

Dan’s diary We catch up with Dan Saladino, producer, reporter and occasional presenter of The Food Programme on BBC Radio 4

KEN HOM

Quick orange & lemon chicken with perfect steamed rice & stir-fried Chinese greens SERVES 4 PREP 10 mins plus marinating COOK 45 mins Easy FOR THE CHICKEN 450g chicken breasts, skinned 2 tsp light soy sauce 1 tsp Shaohsing rice wine (or dry Sherry) 1 tsp cornflour 1 tbsp groundnut oil 2 tbsp finely chopped orange zest 1 tbsp finely chopped lemon zest 2 tsp sesame oil 3 tbsp finely chopped coriander FOR THE RICE long-grain rice to fill a measuring jug up to 400ml FOR THE GREENS 1 tbsp groundnut oil 3 garlic cloves, finely sliced 750g Chinese greens, such as choi sum or pak choi, trimmed and separated 1 Slice the chicken into 2.5cm pieces. Mix the soy sauce, rice wine and cornflour in a shallow dish. Add the chicken, mix to coat, then cover and put in the fridge for 15 mins. 2 Put the rice in a heavy pan, measure 600ml water in the jug and pour over. By easy rule of thumb, the water should come up above the level of the rice by about 136 bbcgoodfood.com

2.5cm, or the top part of your thumb. Bring to the boil, then simmer until most of the surface liquid has evaporated – this should take about 15 mins. 3 Cover the pan with a very tight-fitting lid, turn the heat as low as it will go and let the rice cook, undisturbed, for 15 mins. There is no need to ‘fluff’ the rice, just let it rest for 5 mins before serving. 4 To finish the chicken, heat a wok until very hot, then add the oil. When the oil is hot and slightly smoking, add the chicken. Sprinkle over 1 tsp salt along with the orange and lemon zests. Season with pepper and stir-fry for 4-5 mins or until the chicken is thoroughly cooked through. 5 Stir in the sesame oil and cook for 3 mins. Scatter the coriander over and continue to stir-fry for 1 min. 6 Meanwhile, to cook the greens, heat a wok or large frying pan over a high heat until it is hot, then add the oil. When it is hot and slightly smoking, add the garlic and season with salt. Stir-fry quickly (a matter of seconds or you will burn the garlic), then quickly add the Chinese greens. Stir-fry for 3-4 mins or until the leaves have wilted but the stems remain slightly crisp. Tip the chicken onto a serving platter and add the greens on the side. Serve with the rice.

Jamie Oliver’s appearance at this year’s BBC Food and Farming Awards in May prompted us to return to the subject of school food. (You can listen to Jamie presenting an award to this year’s outstanding school cook at bbc.co.uk/foodawards.) There’s a lot to report, and we’ve been talking to schools about two big events taking place in September. Firstly, a change to the curriculum will mean more emphasis on cooking in the classroom than we’ve seen in decades; secondly, all pupils at infant schools in England will be given free school lunches. Much of the reporting so far has been from or about head teachers saying they feel unprepared for both changes, so we’re planning to follow some schools to see how they cope. Listen out for our programmes as we head through the summer and into the new school term in September. Another project underway is an attempt to document Britain’s lost or forgotten foods. A few weeks ago, a range of ‘endangered’ ingredients were brought together at a feast organised by Clare Hargreaves, food writer and Good Food magazine contributor. Diners gathered in a village hall near Bristol to experience a unique meal prepared by chef Richard Davies, featuring Hampshire watercress, Middle White pork, Kentish cobnuts, Somerset Cider Brandy, and bread made with beremeal, einkorn and spelt – grains that were historically grown in Britain, but have all but disappeared – accompanied by Three Counties Perry. It was a fascinating snapshot of distinctive and regional foods, and The Food Programme’s founding presenter, Derek Cooper, who passed away in April, would have been very proud. The Food Programme is on Sundays on BBC Radio 4 at 12.30pm, repeated on Mondays at 3.30pm. To see a full list of winners of the Food and Farming Awards, visit bbc.co.uk/foodawards.

JULY 2014

All Food & Drink photographs MYLES NEW

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Launching at Hampton Court Palace Join us this August Bank Holiday weekend as we host the first BBC Good Food Festival 23-25 August 2014

0844 581 1366 | bbcgoodfoodfestival.com Chefs

Producers

Great food

Family fun

Gardens

Mark Sargeant is one of the chefs cooking with James Martin this summer, Saturdays at 10am on BBC One

Poached corn-fed chicken with panache of vegetables SERVES 2 PREP 20 mins COOK 15 mins Easy You may find it cheaper to buy a whole bird – if so, take off the legs and freeze them, or use in another dish for the next day.

FOR THE CHICKEN 2 organic corn-fed chicken breasts, on the bone 1 litre chicken stock 25g butter 1 tbsp olive oil FOR THE VEGETABLES 125g baby turnips 125g Chantenay carrots 75g curly kale, leaves trimmed and roughly torn 75g frozen peas 25g butter 1 tbsp olive oil 60g black trompette mushrooms (or other mushrooms) wiped and sliced 1 Put the chicken in a large lidded pan and add

MARK SARGEANT

1 Heat a frying pan over a medium heat. Add

Chorizo in red wine

the olive oil and shallot, and fry for 2-3 mins until softened. Add the garlic and chorizo to the pan, and fry for 3 mins or so, just until the fat begins to run and the meat turns crispy. 2 Add the bay leaves, pour over the red wine and bring to a simmer. Bubble away until the wine has reduced and coats the chorizo. Season to taste, tip it into a serving dish and sprinkle over the parsley.

SERVES 4 with other tapas dishes PREP 10 mins COOK 10 mins Easy A lovely Spanish tapas dish that needs only a chilled glass of Sherry and some crusty bread alongside.

2 tbsp olive oil 1 banana shallot, sliced 1 garlic clove, finely chopped 300g chorizo, cut diagonally into 2.5cm chunks 2 fresh bay leaves 200ml red wine 1 tbsp flat-leaf parsley

the stock. Cover and bring to the boil, then reduce the heat and simmer for 20 mins or until the chicken is cooked through. Lift out with a slotted spoon and set aside. Bring the stock back to the boil, then reduce over a medium heat for about 5 mins. Season well. 2 Carve the chicken breasts from the carcass (if using a whole bird) and pat dry. Heat a frying pan over a medium heat, and add the butter and oil. When the butter has melted, add the chicken, skin-side down, and cook for 4-5 mins, turning once. 3 Meanwhile, for the vegetables, bring a large pan of salted water to the boil. Add the turnips and cook for 4 mins, then add the carrots and cook for a further 4 mins. With the water still boiling, add the kale and peas, and cook for 2 mins more or until all the vegetables are tender. Drain and keep hot. 4 Heat a frying pan and, once hot, add the butter and oil. Fry the mushrooms for 2-3 mins or until tender. Gently stir in the vegetables and season. Divide between 2 shallow soup plates, place the chicken breasts on top, then ladle over the stock.

Petra says: This is a lovely light supper for two, but you could extend it for the family by adding the chicken legs and thighs, and upping the veg. Instead of the trompette mushrooms, I used dried ceps, which I soaked in stock while the chicken and veg cooked. They didn’t need frying.

James Martin is on Sunday Photographs TARA FISHER, TOBY SCOTT

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JAMES MARTIN

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From your kitchen We love to hear from you and see your photos. Please get in touch at the addresses, opposite

As an avid ‘foodie’, I love everything from steak with blue cheese sauce to quinoa, which is why I was particularly impressed by your article ‘Why going vegan could be good for Star you’ (May). Letter I believe everyone should know the facts about different diets and their benefits or limitations. While I won’t adopt a full-time vegan lifestyle, it’s lovely to see an exciting yet affordable vegan recipe that the whole family can enjoy. Your article dispelled the myth that it is an unachievable, dull or bland diet for hippies, and I’ll certainly try vegan dishes more readily now.

My sister and I made the Rhubarb crumble trifle (April) for our mum on Mother’s Day. We used the first crop of rhubarb from our allotment.

Here is my effort at recreating the cover recipe, Crispy filo tart with seasonal veg (May). As a student, each month I really enjoy working out how I can apply my meagre budget to your recipes.

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I made the Hot cross bun cupcakes today (from the Good Food 2014 recipe calendar). I try to cook one new meal every week from the magazine. I think it is important that children try new flavours, and mine are the most unfussy kids I know!

family-owned vineyard in New Zealand. Visit

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Thank you for your wonderful recipe featured in the July 2013 issue for Chicken, squash & pesto lasagne. The committee members and cooks of the Wrington Vale Royal National LIfeboat Institution branch are always on the lookout for delicious, economical, unusual and make-ahead recipes to serve at our very popular annual village supper. The lasagne proved to be a real hit! We adapted it to feed 116 guests – a huge success for cooks, servers and diners alike. We’re now in search of a recipe for next year!

Here are my daughters Libby, five, and Connie, three, with their Teryaki salmon parcels from your Cooking with kids feature (June). They had great fun making them and were really proud that they had cooked dinner for everyone. It was delicious. Charlotte Stacey, Essex

My seven-year-old daughter, Nancy, loved making the Chocolate chip hot cross buns (April). She was delighted that she could replace the usual dried fruit with chocolate chips! The buns were light and soft, and very easy to make; shopbought ones will taste inferior from now on! Vicki Parsons, Dorset

Reference Intake (RI) The RIs are a guide to the amount of energy (kilocalories), fat, saturated fat, carbohydrate, sugar, protein and salt that an average adult should consume each day: Energy (kcal) 2,000, Protein (g) 50, Carbohydrates (g) 260, Sugar (g) 90, Fat (g) 70, Saturates (g) 20, Salt (g) 6 The RIs for fat, saturated fat, sugar and salt are maximum daily amounts.

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I gave your Simnel spiced breakfast loaf (April) a go and couldn’t help smiling when I cut into it and found this beautiful spiral – it’s even more of a swirl than the one in your photo. It tasted great, too! Hazel Roberts,

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Reader recipe Ann Turner, a retired deli manager from Shirley, in the West Midlands, loves to cook with her granddaughter, and bake for her Crafts & Coffee group. This zesty loaf cake is a family favourite Photograph PHILIP WEBB

From your kitchen

Orange & apricot loaf cake EASY

SERVES 8

• PREP 20 mins • COOK 1 hr

175g/6oz unsalted butter, softened, plus extra for greasing 175g/6oz dried apricots, chopped zest of 2 large oranges, juice of 1 175g/6oz golden caster sugar 3 medium eggs, beaten 280g/10oz self-raising flour drop of milk (optional) 50g/2oz icing sugar 1 Heat oven to 160C/140C fan/gas 3. Grease and line a 900g loaf tin with baking parchment. In a saucepan, heat the apricots with the orange zest and all but 1 tbsp of the juice. Simmer gently for 5 mins until the apricots have absorbed all the juice. Set aside to cool. 2 Beat the butter and sugar in a bowl until light and fluffy. Gradually beat in the eggs, then fold in the flour. Stir in the cooled apricots. If the mixture is dry at this stage, add a drop of milk. 3 Scrape the batter into the tin and smooth the top with a spatula. Bake for 50 mins-1 hr until a skewer inserted into the middle comes out clean. Cool in the tin for 10 mins before removing, then leave on a wire rack to cool completely. 4 Gradually add the reserved orange juice to the icing sugar, stirring until smooth and slightly runny. Drizzle the icing in a zigzag pattern over the top of the cake and leave to set. PER SERVING 430 kcals, protein 7g, carbs 57g, fat 20g, sat fat 12g, fibre 4g, sugar 32g, salt 0.4g

New teatime treat TEST KITCHEN VERDICT This simple fruity cake got the thumbs-up in our Test Kitchen. Warming the apricots in the orange juice makes them really juicy, and keeps the cake beautifully moist.

Send your recipe to the address on page 145 and you could win a prize. Ann wins 14 Pyrex products, worth £100, including mixing bowls and the new 4-in-1 Plus range of cookware. Visit pyrexuk.com for more information.

In next month’s

• New ways to barbecue chicken • Destination farm shops – great days out • Campfire cooking • Grow-your-own recipes • Stunning frozen desserts • How to hit your 7-a-day ON SALE 2 JULY 146 bbcgoodfood.com

JULY 2014

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