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MEAT-FREE FOOD MADE EASY
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Healthy + Homemade
NEW SEASON RECIPES
* FALAFEL & WINTER SLAW * SLOW-COOKED STEW * CLASSIC HOMITY PIE
PAUL HOLLYWOOD’S NOSTALGIC CAKES
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...get it right every time!
A month of fresh flavours... WWW.COOKVEG.CO.UK
Spicy Corn Fritters
ke Warming Gnocchi Ba
Med-style Winter Salad
Simple Squash Pies
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PERFECT CRISPY TOFU
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MEAT-FREE FOOD MADE EASY
Bake it Better
ISSUE 75 | FEBRUARY 2015 £3.99
COOK VEGETARIAN | ISSUE 75 | FEBRUARY 2015
COOK VEGETARIAN PHIL VICKERY * GOOEY RHUBARB CRUMBLE * GLUTEN-FREE SAVIOURS
CV FEBRUARY 15 ISSUE 73 ROP master_COOK VEG 05/12/2014 13:16 Page 2
this month Feb_Layout 1 05/12/2014 17:03 Page 3
EDITOR: FAE GILFILLAN
[email protected]
DEPUTY EDITOR: HANNAH TUDOR
[email protected]
Welcome to Cook Vegetarian. After the excesses of Christmas, we’re all in need of something a little healthier. But that doesn’t have to mean a diet of brown rice and boiled veggies. This issue, we’ve struck the perfect balance between low-fat and satisfying, meaning you can turn over a new leaf without depriving yourself. On pages 12-16, you’ll find some healthy twists on classic winter dishes – the Quorn cottage pie will leave you feeling positively virtuous. But that doesn’t mean you can’t have the odd treat, so Paul Hollywood takes inspiration from puddings of his past on pages 20-23, while Hope & Greenwood show us how to make veggie sweets. After all, everything in moderation... Happy cooking!
PAUL HOLLYWOOD BAKES UP A BAKEWELL TART
Fae x
ThisMonth...
“This month, make it all about dishes to share. This warming family dish can be made and frozen ahead, and is gluten-free too! Vary the veg according to what’s in your fridge”
PHIL VICKERY COOKS YOU BREAKFAST
SOPHIE WRIGHT MAKES FEASTS FROM STAPLES
TOM HUNT SERVES UP WITH LOVE
ROSE ELLIOT SOLVES YOUR DILEMMAS
HEMSLEY + HEMSLEY HEALTHY EATING ADVICE
TURN TO P8 FOR THE RECIPE WWW.COOKVEG.CO.UK
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Contents Feb_Layout 1 08/12/2014 09:43 Page 2
FEBRUARY 2015
85
CLEAN FOOD SPECIAL 12 HEALTHY FOOD FOR GLUTTONS
Perfect these traditional suppers with our lighter versions. They’re just the ticket for cold winter nights
18 “WE EAT THIS WAY BECAUSE IT MAKES US FEEL GOOD” The health food goddesses, Hemsley + Hemsley, reveal their top tips for boosting your nutrition today
35
26
47 GLUTEN-FREE SAVIOURS
If you have coeliac disease, or suffer from gluten sensitivity or intolerance, here’s a roundup of our favourite free-from store cupboard staples to stock up on
30 DITCH THE DAIRY
Here’s our pick of the best vegan milks, cheeses, spreads and more to ensure you’re cooking with the best possible ingredients
53 “DON’T CONSIGN CAULIFLOWER TO A LIFE SPENT UNDER A BLANKET OF CHEESE SAUCE”
Food writer Tom Shingler persuades us to get creative with this brassica
63 EAT WELL, LIVE WELL
More nutritional advice from the expert
“Make your best ever bakewell tart with Paul Hollywood’s easy recipe on page 20”
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FREEZES WELL
QUICK MAKE
Tom Hunt shares this season’s finest veg Whip up a banquet for Chinese New Year
We catch up with Veronica Stenberg of blog Elegantly Vegan to find out what she’s cooking right now
SYMBOLS IN COOK VEGETARIAN:
34 COOKED WITH LOVE
48 BETTER THAN A TAKEAWAY
58 “MY MAIN AIM IS TO CREATE DISHES WHERE THE VEGETABLES ARE THE STAR”
28 DIY VEGAN
Learn how to make your own dairy replacements at home with our handy guide to cashew butter and almond milk
EAT IT NOW
£
56 “WINTERCRESS MAKES AN EXCELLENT ADDITION TO HEARTY PULSES”
Tim Maddams leads us on a search for an ingredient to see us through the colder months
80 SEASONED TO PERFECTION
Jack Monroe’s centrestage winter fruit and veg
COST CUTTING
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ECO FRIENDLY
V
VEGAN FRIENDLY
GF
GLUTEN FREE
Contents Feb_Layout 1 08/12/2014 09:46 Page 3
CONTENTS CONTENTS
68 This month, discover how to make your favourite dishes just that little bit healthier
NEW SKILLS 40 5 TIPS FOR TOP-NOTCH TOFU Conquer this often hard-to-cook veggie staple with our essential advice
67 ASK ROSE
The kitchen doctor is here to fix all your culinary problems
78 COOKING WITH CHICO
The cookery school owner gets inspired by Seville oranges
49
WEEKEND COOKING 20 PAUL HOLLYWOOD’S BEST OF BRITISH Get nostalgic with these bakes
42 SWEETS FOR MY SWEET Hope and Greenwood’s veggie sweets
72 YOUR NEW MIDWEEK MENU Five speedy dinners for when time’s not on your side
83 KITCHEN CANDY
Our favourite love-inspired kitchenware
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54
EVERYDAY 24 FEEL GOOD FOOD!
Need some weekday ideas? Look no further...
33 RECIPE OF THE MONTH
Try this fresh and warming veggie chilli tonight!
38 10 SAVVY SHORTCUTS
Chef Sophie Wright shows us how to make feasts with the food that we already have in our cupboards
64 ONE INGREDIENT, FIVE DINNERS
Use up your eggs using these exciting recipes
86 START YOUR DAY RIGHT
Tuck in to Phil Vickery’s tasty breakfast bites COVER: TIME SYNDICATION/CHARLOTTE TOLHURST Calorie and fat analysis provided by Nutracheck.co.uk, the UK’s largest online calorie counter, (over 100,000 foods). Download the App – search for ‘Nutracheck’ in the App Store or Play Store.
DIGITAL EDITIONS ARE AVAILABLE FROM:
WIN
DELICIOUS FOODS & MORE! We’ve got 10 pairs of tickets to a double show spectacular, a healthy delicious hamper, and a selection of vegetarian cheeses to give away (p93). Or, write in to win goodies from Free & Easy (p10).
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e i e ndex Feb Qx_Layout 1 05/12/2014 11:1
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ADVICE
e
Recipe
ll of the full length recipes in this issue of ook egetarian are listed here, but remember there are lots more tips recipe ideas throughout
MAIN COURSES
STARTERS & LIGHT BITES Apple & Wintercress Cheese on Toast 56 Asian Noodle & Miso Ramen 39 Butter Bean & Carrot Broth 38 Cauliflower Couscous 54 Colourful Winter Vegetable Salad 59 Egg Fried Rice Stir-fry 38 Ginger & Wintercress Soup 56 Grilled Pepper Panzanella with Feta 85 Lazy Soup 25 Lentils, Broccoli, Doclelatte & Walnut Pesto 38 Muffizzas 81 Pear, Potato & Watercress Soup 73 Warm Chickpea, Spice Roasted Tomato & Paneer Salad 39 White Beans with Wintercress 39 6
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Aubergine, Red Pepper & Fennel Seed Stew 26 Black Bean Chilli with Avocado 39 Chunky Italian Vegetable Pasta Sauce 13 Creamy Pasta Sauce 13 Creamy Vegetable Curry 73 Creamy Wild Mushroom & Walnut Pasta 74 Falafel & Winter Slaw with Yoghurt 34 Flagoulet Bean & Chard Cassoulet 39 Gnocchi Bake 25 Hommity Pie 37 Moroccan Vegetable Tagine 15 Pea & Cauliflower Frittata 75 Pea, Tomato & Ricotta Tart 9
Pepper & Feta Tart 39 Pepper, Onion & Egg Medley 64 Quottage Pie 13 Savour-the-flavour Flan 64 Savoury Cheese & Leek Bread Pudding 85 Sichuan Pepper & Tofu Stir-Fry 75 Silken Tofu with Spicy Sauce & Peanuts 48 Spicy Black Bean Tofu 51 Spinach, Potato & Courgette Fritatta 64 Squash Dhal with Sesame Cabbage Slaw 18 Squash & Mushroom Filo Pots 16 Stir-fried Tofu Sticks with Green Vegetables 48 Sweetcorn Fritters 36 Tomato & Aubergine Pilaf 38 Vegan Wild Mushroom Stew 60 Whole Wheat Spaghetti, Courgette & Artichoke 38
SIDES Roasted Cauliflower with Lemon & Paprika 54
SWEETS AND DESSERTS Apple Cupcakes with Toffee Buttercream Icing 64 Apple Pancakes with Oozy Butterscotch Sauce 64 Bakewell Tart 21 Cider Cake 21 Lemon Sherbert 43 Rosehip Iced Gems 44 Rhubarb & Ginger Crumble 81 Seashell Caramels 45 Vegan Coconut, Cashew & Vanilla Cheesecake 60 Welsh Gingerbread 21
OTHER Almond Milk 28 Banana Bounty Mocktail 70 Cashew Butter 29 Italian Tomato Sauce 25 Hummus 59 Sunday Night Pesto 25
COOK VEGETARIAN GENERAL ENQUIRIES 01206 508627
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SUBSCRIPTION ENQUIRIES 0844 856 0648 cookvegetarian@ servicehelpline.co.uk www.cookveg.co.uk www.facebook.com/cookvegetarian www.twitter.com/cookveg 25 Phoenix Court, Hawkins Road, Colchester, Essex, CO2 8JY Publishing Director Helen Tudor Group Editor Charlotte Smith
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CV FEBRUARY 15 ISSUE 73 ROP master_COOK VEG 05/12/2014 15:42 Page 7
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Kitchen notebook
Discover what has whet our appetite in the world of meat-free cooking this month! A WAY TO THE HEART
Winter Vegetable & Bean Crumble GF
£
E
V
Serves 4 Ready in 55 mins Y 2 tbsp olive oil Y 1 white onion, chopped Y 2 leeks, finely sliced Y 2 garlic cloves, crushed Y 1 red chilli, deseeded and finely chopped Y 500g butternut squash peeled, deseeded and cut into chunks Y 2 x 400g cans butter beans, drained and rinsed Y pinch of smoked paprika Y pinch of cayenne pepper Y 700g jar passata Y 800ml gluten-free vegan vegetable stock
Impress that special someone this Valentine’s Day by injecting some romance into your kitchen with this high-end collection from www.occo.co.uk: Le Creuset Deep Heart Dish, £49. Le Creuset Small Utensil Jar, £20; Peugeot Paris Pepper Mill, £58.99; Lexington Large Earthenware Bowl, £49; Lexington Living Mitten, £14; The Linen Works Tablecloth White, £110; Lexington Living Kitchen Towel, £12; Universal Expert Slotted Spoon, £15; Lexington Living Potholder, £12.
For the Crumble Topping Y 140g Tesco Free From Fresh Brown Bread Y 30g walnut pieces Y 2tbsp fresh Parsley chopped Y 150g Tesco Free From Strong Soya Cheese 1 Preheat the oven to 180C/375F/Gas 4. 2 In a medium pan, heat the olive oil and sauté the red onion, leeks, garlic and chilli for five minutes until the leeks are just soft. 3 Add the butternut squash, butter beans, spices, passata and stock. Season and simmer for a further five minutes. 4 To make the crumble topping place the bread, walnuts, parsley and half of the soya cheese into a food processor. Pulse until the mixture resembles breadcrumbs. Grate the remaining soya cheese. 5 Pour the vegetable and butter bean mixture into a shallow ovenproof dish. Scatter over the crumble mix and sprinkle over the remaining soya cheese. 6 Bake for 30 minutes, or until the topping is golden and crisp. 7 Serve with a mixed green salad. 8
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COOK BOOK OF THE MONTH
SKINNY SIP This is the time of year when thoughts turn to lighter dishes and feel good foods. But that doesn't mean going without. This Apple and Champagne Cocktail is only 110 cals, because we all deserve a little indulgence every now and again. How to make: Add a couple of drops of grenadine to the bottom of a Champagne glass. Pour over chilled Pink Lady juice and top up with Champagne. For more recipe ideas, visit www.pinkladyapples.co.uk
Let Madhur Jeffrey inspire what you serve up this February
“Indian vegetarian foods are perhaps the most flavourful, the most nutritionally balanced, and the most varied in the entire world,” says Madhur Jeffrey, Indian cuisine connesieur. And the stalwart of any meat-free Indian banquet is a good dhal (pronounced ‘daal’) recipe. Dhal stands for the whole family of dried beans, pulses, legumes and split peas, and the dishes you can create are endless – just get creative with the spices and veg you add. We love blackeyed peas with coriander and green chillies, chana dal with spinach and tomato or green lentils with kale, all of which can be found in Madhur’s new book Curry Easy Vegetarian (£25, Ebury Publishing).
News Feb_NEW Qx_Layout 1 08/12/2014 09:56 Page 3
PEA, TOMATO AND RICOTTA TART £
1 Preheat the oven to 200C/400F/Gas 6. Roll out the pastry on a lightly floured work surface to a circle shape, about 4mm thick. Then, use the pastry to line a 20cm deep loose-bottomed flan tin. Line with foil and fill dry beans and bake for 12-15 minutes. Remove the foil. 2 While the case is cooking, cook the peas in a pan of boiling water for 2-3 minutes until just tender. Drain. Heat the oil and cook the spring onions and courgette for five minutes. Add the peas and stir together. 3 Beat the ricotta with the eggs and milk, and season. Stir in the peas and onion mixture and use to fill the pastry case. Arrange the halved tomatoes around the edge. Scatter with the cheese and bake for 30-35 minutes until golden.
E
Serves 6 Ready in 1 hr Y 250g ready-made shortcrust pastry,
thawed Y 100g Waitrose Ready Shelled Garden Peas Y 1 tbsp olive oil Y 1 bunch of spring onions, sliced Y 1 courgette, diced Y 250g ricotta Y 2 medium free-range eggs, beaten Y 3 tbsp semi-skimmed milk Y 8-10 essential cherry tomatoes, halved Y 4 tbsp grated vegetarian Parmesan-style cheese
SMOKING HOT!
SMOKED FOODS AND HOME SMOKING REMAINS A BIG TREND FOR 2015. HERE’S OUR FAVOURITE SMOKY GOODIES
Smoking foods at home is easy and fun. We love this Smoking Gun, £59.99, from online kitchenware emporium Cream Supplies.
Forget overpowering or fake smoked cheeses and go for Snowdonia’s Beechwood (£4 per 200g, www.snowdonia cheese.co.uk).
Supermarket sweep THREE OF OUR FAVOURITES FROM THIS MONTH'S DON'T-MISS LIST! 1 Veggie bites After the excesses of Christmas most of us feel the need for healthy foods, so we’re pleased to have stumbled across these guilt-free Scrubbys Vegetable Crisps, £1.25 www.scrubbys.co.uk
2 Cut the mustard This new English Provender Wholegrain Mustard with Fig & Honey, £1.49, is delicious stirred into crème fraîche for a creamy mustard sauce – perfect with a plate of roasted veg and couscous. www.englishprovender.com
F R U T P WK.
Stick-em-up! Say cheese!
INSTARTERS SEASON
Top tofu
Add that umamiladen smoky flavour to stir-fries, curries, salads and more for a protein-packed flavour boost, with Cauldron’s Smoked Tofu, £2, Waitrose
HOW TO USE UP... LEFTOVER SALAD Cook it up Fry spring onion, add veggie stock, peas and wilt in some salad leaves. Perfect pesto Whiz up a selection of lettuce leaves with olive oil, veggie Parmesan, pine kernals, lemon juice and garlic. Salad soup Cook and reduce lettuce, spring onions, potatoes, cucumber and veggie stock. Blend and reheat. Add some chopped chives to garnish.
3 Drinks galore Warm your body and soul with this newly-launched Cardhu Gold Reserve, £35. It has notes of toffee and apple — whisky sours anyone? Available from Tesco
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Letters Feb Qx_Layout 1 08/12/2014 10:02 Page 2
GET IN TOUCH
STARTERS IN SEASON
@ EMAIL
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Over to you
TWITTER @cookveg.co.uk
We’d love to hear your news and views, favourites recipes and comments on anything you’ve read in Cook Veg, and you could win a fantastic prize!
Gingerbread Cake with Whiskey Caramel
Cut out and keep
To wax or not
STAR LETTER
I’ve heard that waxed lemons and limes aren’t vegetarian. Do you mind explaining why this is? Lisa Pleasted, by email
Your last two issues have been so helpful. I’m cooking for my family this Christmas and I’ve decided it’s going to be completely meat-free – much to the horror of my carnivore wife! Luckily, I’ve bookmarked the recipes I am going to make: Addie May’s Christmas Nut Loaf From The Leon Restaurant; Broccoli with Walnut Vinaigrette; Roasted Caramelised Shallots; and Gratin Dauphinois, from the December issue. Plus, the Gingerbread Cake with Whiskey Caramel from the January issue, and she’s coming round to the idea. She’s even asked if we can have Stuffed Portobello Mushrooms (January issue) for starters! Charlie Badham, by email
Thank you for your email. This is an interesting point as some say the wax is suitable for vegetarian but not vegans, while others consider is unsuitable for vegetarians. Fruit producers spray the skin of citrus fruits with a thin layer of wax to help keep the produce fresher for longer. Although this wax is considered safe for consumption, some sprays do contain shellac. Shellac is a resin secreted by the female lac bug, on trees in the forests of India and Thailand. So it is like honey, in that it is a by-product made by the insect. However, an article from the Department of Zoology at Udai Pratap Autonomous College in India, claimed that 300,000 lac insects are killed for every kilogram of lac resin produced. We’d be interested to know other readers’ opinions on this topic. Please email
[email protected]
Going gluten-free
WRITE IN TO
WIN!
For your chance to win the new range from Free & Easy, simply write in to tell us what you’ve enjoyed about the magazine this month. Or, share your favourite cookery tips via twitter @cookveg or Facebook www.facebook.com/cookvegetarian. Free & Easy’s delicious range of soups, sauces, ready meals, curry pastes and gravies are made with wholesome ingredients all suitable for vegans. They’re also free from known allergens, such as: wheat, gluten, dairy, nuts, mustard and celery. Prices start from £1.11. www.healthyfoodbrands.co.uk.
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After getting diagnosed with gluten sensitivity, I needed to re-think my diet a little bit. I’m not looking forward to as I love bread and pasta! I’m glad I’ve kept old copies of Cook Vegetarian as the recipes are clearly labelled ‘gluten-free’. Stephanie Fearne, by email Thanks for your email Stephanie. Good luck on
your gluten-free adventure! There are lots of great wheat bread and pasta alternatives available nowawadays – we’ve recently discovered Dell’Ugo Chickpea Fusilli, £1.79 for 300g. Also, check out our gluten-free shopping round-up on page 47.
What you’re cooking this month... @LauraLRandell is settling down for a hearty vegan tagine
@seomars68 has come over all romantic with this chickpea salad
@MyWifeMakes is inspiring us to eat clean with this one-pot quinoa dish
OUR FAVOURITE ONLINE COMMENT THIS MONTH... “I’m making a homemade veggie deep pan pizza (made my own dough) with red onion, garlic, mushrooms, red and green peppers, olives and mozzarella toppings. Served with my own garlic and herb bread. It’s much more satisfying than any takeaway!” Dan Goulden, via Facebook. Share your comments www.facebook.co.uk/cookvegetarian
CV FEBRUARY 15 ISSUE 73 ROP master_COOK VEG 05/12/2014 13:38 Page 11
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Healthy food for gluttons Low-fat and delicious – it is possible! These classic dinners are sure to wow a crowd...
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IN SEASON STARTERS
CREAMY PASTA SAUCE £ Serves 4 Ready in 10 mins 2 level tsp cornflour 150ml skimmed milk 150ml vegetable stock 250g fat-free fromage frais 1 level tsp Dijon mustard salt and freshly ground black pepper large handful of chopped mixed fresh herbs, such as chives, parsley, tarragon, chervil or basil (optional) 1 Blend the cornflour with a little of the milk to make a smooth, thick paste. Stir in the remaining milk and the stock, pour into a saucepan and heat very gently for 2-3 minutes, stirring until warmed through and just thickened. 2 Remove the sauce from the heat and stir in the fromage frais and Dijon mustard. Season to taste and stir in the herbs, if using. 3 Serve with your favourite pasta and vegetables. PER SERVING: 75 CALS, 0.8G FAT
CHUNKY ITALIAN VEGETABLE PASTA SAUCE V
£
GF
Serves 4 Ready in 40 mins
VERSATILE
FLAVOURFUL SAUCE
low-calorie cooking spray 1 large red onion, cut into wedges 3 garlic cloves, crushed 2 large carrots, peeled and diced 2 large fennel bulbs, trimmed and cut into chunks 2 medium courgettes, trimmed and cut into chunks 400g can cherry tomatoes 400g passata 150ml vegan gluten-free vegetable stock large handful of fresh basil leaves 1 tsp sweetener
“This classic sauce is packed with healthy leftovers and would be lovely spooned into baked potatoes...”
1 Spray a large saucepan with low -calorie cooking spray and place over a low heat. Add the onion, garlic, carrots, fennel and courgettes and fry for 3-4 minutes. 2 Add the tomatoes, passata, stock, most of the basil leaves, and the sweetener. Bring to the boil and simmer for 20-25 minutes, stirring occasionally, until the sauce has thickened and the vegetables are all tender. 3 Garnish the vegetables with the remaining basil and serve with the pasta of your choice. PER SERVING: 138 CALS, 1.4G FAT
QUOTTAGE PIE £
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Serves 4 Ready in 1hr low-calorie cooking spray
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SPICY &G WARMIN
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IN SEASON STARTERS
“Tagines are irresistibly rich stews from North Africa and our vegetarian version features sweet, satisfying squash and healthy chickpeas, with a side of couscous that you can stud with crunchy pink pomegranate seeds” 2 large onions, chopped 2 celery sticks, trimmed and finely chopped 2 large carrots, peeled and diced 500g Quorn mince 400g can chopped tomatoes with garlic and herbs 1 tbsp vegetarian Worcestershire sauce (optional) 300ml hot vegetable stock salt and freshly ground black pepper 415g can baked beans 750g new potatoes, unpeeled and scrubbed 1 Preheat the oven to 200C/ 400F/Gas 6. 2 Spray a large, deep frying pan with low-calorie cooking spray. Add the onions, celery and carrots and stir -fry for 4-5 minutes. Stir in the Quorn, tomatoes, veggie Worcestershire sauce (if using) and stock. Bring to the boil, cover and simmer for 20 minutes. Season to taste and stir in the baked beans. 3 Meanwhile, cook the potatoes in a pan of lightly salted boiling water for 15 minutes until tender. Drain well and roughly crush with the back of a fork. 4 Tip the Quorn mince mixture into a large ovenproof dish, spoon over the potatoes to cover and bake for 20-25 minutes until golden. 5 Serve hot with vegetables of your choice. PER SERVING: 441 CALS, 4.5G FAT
MOROCCAN VEGETABLE TAGINE £
E
Serves 4 Ready in 55 mins low-calorie cooking spray
1 large red onion, cut into wedges 1 large garlic clove, crushed 4cm piece of root ginger, peeled and finely grated 2 tsp ground cumin 2 tsp ground coriander 1 tsp ground cinnamon 1 tsp turmeric 1 tsp dried chilli flakes 2 x 400g cans chopped tomatoes 1 lt hot vegetable stock 1 tsp sweetener 1 butternut squash, deseeded, peeled and cut into chunks 400g can chickpeas, drained
1 red pepper, deseeded and cut into chunks 500g dried couscous seeds of 1 pomegranate (optional) large handful of roughly chopped fresh mint salt and freshly ground black pepper 1 Spray a large deep saucepan with low-calorie cooking spray. Add the red onion, garlic and ginger and fry over a medium heat for 3-4 minutes, stirring. Add the dry spices, tomatoes, 450ml of the stock and sweetener and bring to the boil. 2 Add the butternut squash, cover WWW.COOKVEG.CO.UK
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IN SEASON STARTERS
SQUASH AND MUSHROOM FILO POTS
EFFORTLESSLY
£
PERFECT PIES
Serves 4 Ready in 1 hr 10 mins low-calorie 1 small butternut squash, peeled, deseeded and cut into chunks small handful of fresh thyme leaves 3 large garlic cloves, crushed 1 large red onion, cut into thin wedges salt and freshly ground black pepper 250g chestnut mushrooms, sliced 2 level tsp cornflour 200ml vegetable stock 1 tbsp vegetarian Worcestershire sauce (optional) 100g baby spinach leaves 1 large sheet filo pastry
stock has been absorbed. Fluff up with a fork, stir in the pomegranate seeds – if you are using them – plus most of the mint and season well. 4 Garnish the tagine with the remaining mint and serve with the couscous.
1 Preheat the oven to 200C/ 400F/Gas 6. 2 Spray a large roasting tray with lowcalorie cooking spray and add the squash, thyme, garlic and red onion. Season and roast for 40 minutes or until softened, shaking the pan a few times during cooking. Leave the oven on when they're done. 3 Meanwhile, spray a large frying pan with low-calorie cooking spray and fry the mushrooms over a high heat for 4-5 minutes. 4 Mix the cornflour with two tablespoons of water to make a smooth paste and stir into the vegetable stock. Add the veggie Worcestershire sauce (if using) and pour over the mushrooms. Cook for 1-2 minutes until thickened slightly. Add half the spinach and stir until wilted. Add the roasted vegetables and stir to mix well, then spoon the mixture into four individual pie dishes. 5 Scrunch each piece of filo pastry and use to just cover each of the pies. Arrange the pie dishes on a baking tray and spray with low-calorie cooking spray. Season with salt and freshly ground black pepper and bake for 12-15 minutes until crisp and golden. 6 These are delicious served with new potatoes and vegetables of your choice.
PER SERVING: 696 CALS, 6.5G FAT
PER SERVING: 118 CALS, 1.4G FAT
Recipes taken from Slimming World's Family Feasts on a Budget* available from all 12,000 Slimming World groups priced at £4.95. Photos: Slimming World’s Family Feasts on a Budget/Karen Thomas.
and simmer for 30 minutes. Add the chickpeas and red pepper and simmer for a further 10-15 minutes until the squash is tender. 3 Meanwhile, place the couscous into a bowl and pour over the remaining stock until just covered. Cover and leave for five minutes or until all the 16
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*INCLUDES NON-VEGETARIAN CONTENT
BOOKSHELF
CV FEBRUARY 15 ISSUE 73 ROP master_COOK VEG 05/12/2014 14:45 Page 17
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“WE EAT THIS WAY BECAUSE IT MAKES US FEEL GOOD” The health gurus of delicious food share their culinary thoughts MELISSA AND JASMINE ARE THE SISTERS BEHIND BLOG WWW. HEMSLEYAND HEMSLEY.CO.UK
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SQUASH DAHL WITH SESAME CABBAGE SLAW GF
V
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£
Heat 1 tbsp coconut oil over a medium heat, add 1 chopped onion and gently fry. Add 2 chopped garlic cloves and some chopped ginger, 1 tsp of cayenne pepper and ½ tsp of turmeric to the pan. Fry for a further 1 min. Add 100g of lentils, 1 peeled and chopped butternut squash, 200ml of coconut milk and 350ml of water. Stir, cover and let it simmer for 30 mins. In a large bowl, toss ½ shredded red cabbage with ½ tbsp olive oil, the juice from ½ lemon, 10g of shredded mint and 10g coriander. Season with salt to taste. Sprinkle over toasted sesame seeds. Stir 20g coriander leaves into the dahl. Add the juice from the other lemon half and season with salt and taste. Hemsely and Hemsley are in partnership with Riverford. www.riverford.co.uk
When you re playing around ith hole ingredients you can come up ith anything you ant 18
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o re your coo e ichael Pollen he talks about how society changed forever when the cooking pot was invented. . e ur mum inspired my love for cooking. She never wasted anything and taught us how to make a lot from a little. I think that’s really important as so much food is thrown away. t your r t e ory o coo e ur um was working late and I was fed up with Dad feeding us chips so I tried to make a risotto by stir frying rice with red wine It was disgusting. e um would peel off the hard pith of a pink grapefruit and feed me the whole segments. That’s love It’s the most decadent fruit. ou o e and she e
t rte y o e e oo or ot er eo e t co e out . bout eight years ago, asmine or ed as a model ould ta e food on shoots and people ould as hat as eating o one ne hat uinoa or ale as, but ere eating this ay a long time ago e We eat this ay because it ma es me feel good, gi es me energy and is delicious It as ne er a anity pro ect t o you e t e o o e tc e I eat the same When you re playing around in the itchen ith hole ingredients you can pretty much come up ith anything you ant t your our te ter e e I lo e roasted erusalem articho e auliflo er is great ith a hole clo e of garlic and coconut oil hi ed up ith a drop of truffle oil and egetarian armesan style cheese e I li e chard or cabbage nero ith coconut oil, garlic and chilli and a s uee e of lemon uice you can eat it ith anything e ey e ey e te e u t oco ut or ore or t o t eet ccoco uto u e r yt
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CV FEBRUARY 15 ISSUE 73 ROP master_COOK VEG 05/12/2014 13:39 Page 19
Pau
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PAUL HOLLYWOOD’S
BEST OF BRITISH Ta e a trip do n memory lane ith these three traditional ba es
I T!
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Pau
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IN SEASON NEW SKILLS
T
here s nothing li e homemade gingerbread or ba e ell tart for a bit of feel good nostalgia nd, in aul olly ood s latest boo aul ollywood’s ritish aking he s tapping into our istful desires by sharing an archi e of traditional regional ba es from across the country If you stic closely to his clear, no nonsense instructions, these e citing ba es are guaranteed to come out beautifully ut once you re au fait ith them you can ma e them a ne family tradition by putting your o n t ist on the recipe lueberry a e ell tart anyone
the milk. Pour onto the dry ingredients I e or ed all and mix thoroughly. 4 Pour the mixture into the prepared o er the country baking tin and bake for 30-40 minutes, as a ba er, and until a skewer inserted in the centre comes out clean. e ery here I go, 5 Leave to cool completely, then cut I see a passion for into squares. Store in an airtight tin. gingerbread will mature and ba ing I li e to find The become stickier with keeping. PER BATCH: 236 CALS, 7.4 G FAT out hat people ma e at home and CIDER CAKE they lo e to tell me £ E
WELSH GINGERBREAD
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1 Heat the oven to 170C/325F/ Gas 3. Grease and line the baking tin. 2 Sift the flour into a large bowl with the ginger, if using. Add the butter and rub it in with your fingertips until the mixture resembles fine breadcrumbs. Stir in the sugar and candied peel. 3 Put the treacle, honey and milk in a saucepan and heat gently, stirring, until the treacle and honey have melted into
ou ee
so nee c rou
c et
1 Heat the oven to 180C/350F/Gas 4. Grease the round cake tin and line the base with baking parchment. 2 Beat the butter and sugar together with a handheld electric whisk until pale and fluffy, then beat in the eggs one at a time. Sift the flour, bicarbonate of soda and cinnamon together. 3 Fold about a third of the flour mix
into the whisked mixture, then fold in half of the cider, with a large metal spoon or spatula. Fold in another third of the flour, then the rest of the cider. Finally fold in the remaining flour until evenly combined. 4 Transfer the mixture to the prepared cake tin and gently level the surface. Bake for 30-40 minutes, until a skewer inserted in the centre comes out clean. 5 Leave the cake to cool in the tin for 20 minutes, then turn out onto a wire rack and set aside to cool completely. Dust with icing sugar to serve. PER SERVING: 275 CALS, 12G FAT
BAKEWELL TART £ e
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ider ca es are teatime fa ourites in cider producing areas and many recipes use bicarbonate of soda as the raising agent To acti ate it, you need an acidic ingredient and dry nglish cider does the ob perfectly WWW.COOKVEG.CO.UK
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Pau
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orget supermar et ersions home made is the ay to go ith this popular tart I e included fresh raspberries here for a sharp contrast to the s eetness of the frangipane
BACK TO BAKING Make sure your cakes come out great Rolling pin – opt for a heavy one so you don’t have to put too much weight on it. A traditional, long wooden one is ideal. Baking tray – it’s best to spend a little extra to get robust, heavyduty ones that don’t buckle in the heat of the oven. Oven thermometer – domestic ovens are notoriously inaccurate so purchasing one of these will make your bakes better. r c
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so nee c rect u r t rt t c rou t rt t
CIDER CAKE
1 To make the pastry, mix the flour and icing sugar together in a bowl. Add the butter and rub it in lightly with your fingertips until the mixture resembles fine breadcrumbs. Mix the egg with the lemon juice and two teaspoons of water. Stir into the mixture with a round-bladed knife, adding another teaspoon of water if necessary. 2 As the dough comes together, gently knead it into a smooth ball. Wrap in clingfilm and chill for 15 minutes. 3 Heat the oven to 200C/400F/Gas 6. Roll out the pastry on a lightly-floured surface to a 3mm thickness and use to line a 36x12cm loose-bottomed tart tin, leaving a little of the excess pastry overhanging the edge. 4 Line the pastry case with baking parchment and fill with baking beans or dried beans. Bake blind for 12-15 minutes, until the pastry is dry to the touch. Remove the paper and beans and return the pastry case to the oven for about five minutes until very lightly coloured. Trim away excess pastry from the edge. Turn the oven down to 180C/350F/Gas 4. 5 For the frangipane filling, beat the butter and sugar together until light and fluffy, then beat in the eggs one at a time. Stir in the flour, ground almonds and the almond extract, if using. 6 Spread the jam over the base of the pastry case and scatter over the raspberries. Top with the frangipane and spread evenly. Bake for 10 minutes, then scatter the flaked almonds on top and cook for a further 15 minutes until the filling is golden. Leave to cool in the tin before slicing. Dust with icing sugar to serve. PER SERVING: 275 CALS, 12G FAT
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or
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IN SEASON NEW SKILLS
BAKEWELL TART
*INCLUDES NON-VEGETARIAN CONTENT
Pau
BOOKSHELF Recipes taken from Paul Hollywood’s British Baking* (£25, Bloomsbury)
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WHIZ UP IN
MINUTES!
SUNDAY NIGHT PESTO
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IN SEASON EVERYDAY
FEEL GOOD FOOD
These effortless dishes are ideal when you need a good dinner, fast SUNDAY NIGHT PESTO £ Serves 4 Ready in 5 mins about 30g leaves/herbs 40g vegetarian Parmesan-style cheese 1/2 garlic clove, crushed 40g nuts, lightly toasted pinch of salt grind of pepper 75ml extra virgin olive oil squeeze of lemon (optional) 1 Place the herbs, grated cheese, crushed garlic and the nuts (cooled, after their toasting) in a food processor. Whiz up, season and add the oil. Taste. Add more of what you fancy, and a squirt of lemon juice. 2 This will keep for a couple of weeks in a lidded jar in the fridge – just make sure there is a layer of oil over the top. Alternatively, freeze in ice cube containers and pop in a freezer bag for long-term storage. PER SERVING: 284 CALS, 29.1G FAT
MASTERCLASS Everyday Italian Tomato Sauce Serves 4 Ready in 50 mins 2 x 400g tins of tomatoes 75g unsalted butter 1 medium onion, peeled and halved salt and pepper 1 Place the tinned tomatoes in a medium-sized saucepan. Add the butter and onion. Bring to a simmer and let it bubble away for about 45 minutes. Stir occasionally to break up the tomatoes. 2 Once cooked, fish out the onion; it's just there to add flavour. 3 Then blitz with a hand-head blender, or keep it chunky, depending on your preferred texture. Season with salt and pepper.
cooking liquid. Add as much cheese/yoghurt as you want and purée with a blender. 3 Serve with a swirl of cream cheese/créme fraîche/yoghurt and garnish with herbs.
PER SERVING: 198 CALS, 15.7G FAT
700g gnocchi 680g passata or tomato sauce (see Masterclass) handful of sweetcorn handful of Swiss chard 200g shredded vegetarian mozzarella handful of breadcrumbs
LAZY SOUP £ Serves 1 Ready in 5 mins 300g frozen vegetables enough water/gluten-free vegetable stock to cover a generous dollop of cream
LAZY SOUP
cheese/créme fraîche/Greek yoghurt – whatever you have in the fridge chives/flat-leaf parsley, to garnish 1 Put the vegetables in a pan and cover with boiling water or stock and cook for 4-5 minutes. 2 Once cooked, strain the vegetables, keeping a couple of tablespoons of the
PER SERVING: 190 CALS, 7.8G FAT
GNOCCHI BAKE E
£
GF
Serves 4 Ready in 45 mins
1 Cook the gnocchi in a pan of boiling water as per the packet instructions. They are ready when they all bob to the top of the pan. WWW.COOKVEG.CO.UK
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“This is the ultimate mid-week supper. It is cheap, filling, quick and delicious... If you’ve never tried them, gnocchi are little potato dumplings, which can be found in most supermarkets. Gnocchi can be stored for ages and takes 60 seconds to cook. Take that, pasta!”
2 Drain and put back in the saucepan (not over the heat) and stir in the passata, sweetcorn and chard. Season. Pour into a 20x30cm baking dish and sprinkle the mozzarella and breadcrumbs over the top. 3 Bake at 180C/350F/Gas 4 for 30-40 minutes, or until brown on top. PER SERVING: 484 CALS, 15.2G FAT
AUBERGINE, RED PEPPER AND FENNEL SEED STEW £ Serves 4 Ready in 1 hr 15 mins 6 tbsp olive oil 1 red onion, sliced 2 red peppers, sliced
1 Heat the olive oil in a large frying pan and fry the onion, peppers and garlic until softened. 2 Add the aubergine and continue to fry until it is soft too. Then add the fennel seeds, oregano and chillies. It should smell heavenly. Stir and cook for a couple of minutes, before adding the passata/tomato sauce and tomato purée. 3 Bring to the boil, then reduce the heat. Cook on a low heat for about an hour until the sauce is thick and rich. Season with salt and pepper. 4 Serve with crusty bread and some feta cheese crumbled on top. PER SERVING (NO BREAD OR CHEESE): 277 CALS, 22G FAT
BOOKSHELF Recipes taken from Claire & Lucy Mcdonald's The Crumbs Family Cookbook (£16.99, Cico Books).
STORING HERBS Take 3-4 sheets of newspaper and wrap the herbs in them, folding at the ends so they are completely sealed. This will prolong the herbs for a few more days.
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*INCLUDES NON-VEGETARIAN CONTENT
AUBERGINE, RED PEPPER AND FENNEL SEED STEW
3 garlic cloves, crushed 1 large aubergine, cubed 1 tbsp fennel seeds 1 tsp dried oregano 3 red chilli peppers, deseeded and finely chopped 400ml passata/tomato sauce 2 tbsp tomato purée salt and pepper crusty bread and feta cheese, to serve
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IN SEASON EVERYDAY
TRY WITH SPINACH, PEAS, FRIED MUSHROOMS OR ROASTED PEPPERS
GNOCCHI BAKE
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egan_Layout 1 04/12/2014 1 :0
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et bac to basics ith these recipes for dairy free butter and mil from chef L ou , hich are much easier than they loo the time is up, discard the soaking liquid then rinse the almonds thoroughly under cool running water. 2 Combine the almonds and a litre of water in a blender. Blend at the highest speed for two minutes then pulse the blender a few times to break up the almonds, (add the dates if using) then blend continuously for two minutes. 3 The almonds should be broken down into a very fine meal and the water should be white and opaque. (If using a food processor, process for four minutes in total, pausing to scrape down the sides halfway through.) 4 Line a strainer with either the opened nut bag or cheese cloth, and place over a tall measuring jug, pour the almond mixture into the strainer. 5 Press all the almond milk from the almond meal, gather the nut bag or cheese cloth around the almond meal and twist shut. 6 Squeeze and press with clean hands to extract as much almond milk as possible (Oh, and don’t forget to keep your almond pulp on hand! There’s no use in wasting any of that goodness...). Taste the almond milk, and if a sweeter drink is desired, add sweetener to taste together with the vanilla bean paste if required. 7 Store the almond milk in sealed mason jars in the fridge for up to two days. PER BATCH: 1,365 CALS, 111.9G FAT
COOK’S TIP
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ALMOND MILK V GF E e
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1 Soak the almonds overnight or up to two days with enough water to cover. The longer the almonds soak, the creamier the almond milk will be. Once
This almond milk is light enough to serve as a neutral base in smoothies and best of all, it digests seamlessly — unlike conventional dairy, which so many among us (especially those of you who are lactose intolerant) find difficult to stomach. Homemade almond milk only lasts a few days in the fridge; so make just what you think you will drink in this time period. Once kept in the fridge, if the milk separates, just give a gentle stir before serving.
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COOK’S TIP
CASHEW BUTTER
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c e ut ro te or r ee oo or ro t t e or e yru c e e t er e t ute ree oe r re 1 Add all the cashew nuts to the bowl of your food processor and process for five minutes, or until nice and smooth.
omemade nut butters not only taste better but enable you to control le els of fat, salt and sugar
2 At some point, you will have to scrape the sides fairly often, as your nuts will turn into a very thick and crumbly paste. 3 Although it will take some time and you might think that there’s no way your nuts are EVER going to turn into butter – they eventually start to release their oils and turn into nut butter. 4 Be patient and resist the urge to add any form of liquid. 5 Just keep going, it will eventually happen! Don’t freak when the ball forms, just let it keep going, and you will get nice smooth butter! 6 From beginning to end, this might take a good 15-20 minutes of active processing, so it is a good idea to give your food processor a few minutes
break from time to time. 7 Just before the end when you reach a consistency you like, add the sea salt and maple or agave syrup. 8 Keep your nut butter in an air-tight container for up to several weeks, if it hasn’t been eaten long before then! PER BATCH: 2,891 CALS, 241G FAT *INCLUDES NON-VEGETARIAN CONTENT
You can roast the cashew nuts for approximately 13 minutes, prior to processing, to give that extra nutty flavour. Careful not to burn them! If you want to add a little twist, separate half of the mixture and add 3 tsp Nutella (note: Nutella is not suitable for vegans) to one half... and give it a quick blend. Now, you can go and grab a spoon!
BOOKSHELF
Recipes taken from Lisa Roukin’s My Relationship with Food* (introductory price of £22, www.myrelationship withfood.com).
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IN SEASON EAT SMART
! y r i a D DITCH THE
Whether you’re already vegan, or looking to cut back on your dairy, here’s our pick of the best ingredients
Almond Dream Non-Dairy Mint Chocolate Chip Ice Cream £4.99, Waitrose
2 3
5 1
Koko Dairy Free Original Plus Calcium £1.39, ASDA
Oatly Organic Creamy Oat 79p, Ocado
Vegusto No Moo Mild Aromatic £4.95, www.vegusto.co.uk
Pure Dairy Free Sunflower Spread £1.50, Ocado
4
“With a wealth of dairy-free alternatives available, there’s never been a better time to be vegan!” 30
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CV FEBRUARY 15 ISSUE 73 ROP master_COOK VEG 05/12/2014 13:40 Page 32
e i eo t e
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EVERYDAY
Recipe of the THE MONTH
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FILLING VEGGIE CHILLI £
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1 Heat the olive oil spread in a large flame-proof casserole, add the onion, and cook for a few minutes to soften. 2 Add the chilli, garlic, carrots, parsnips and red pepper and cook for a couple of minutes. 3 Add the lentils, tomatoes, stock cube and 500ml boiling water. Season, bring to the boil and simmer for 20 minutes. Stir in the kidney beans and warm through. Finish with a few fresh herbs, such as parsley from your garden, if you have any. PER SERVING: 342 CALS, 13G FAT
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COOKED WITH LOVE
Show off th season’s best ingredients to your nearest and dearest with chef Tom Hunt’s feel-good suppers There’s nothing like feeding your friends and family to give you a warm glow on a miserable February day. And these three recipes, taken from Tom Hunt’s The Natural Cook, are flavoursome, simple to make and will get a crowd squabbling around the dinner table instantly. Each recipe comes with tips for turning any leftovers into other delicious meals, ensuring nothing goes to waste. Enjoy!
1 1/2 tbsp spelt flour 1 tsp baking powder vegetable oil, to deep-fry
FALAFEL WITH WINTER SLAW AND YOGHURT
1 Top and tail the turnips and beetroot and remove the skins. Cut them into large batons. Combine the rest of the ingredients in a saucepan with 275ml of water and two tablespoons of salt. Bring to the boil, stirring occasionally, then remove from the heat. 2 Meanwhile, sterilise a 750ml jar. While the jar is hot, fill it with the turnips and beetroot, then top it up with the hot pickling liquor. Screw the lid on tightly. Once cooled they are ready to eat. 3 For the falafel, drain the chickpeas, allow them to dry a little, then put them in a blender with all the other falafel ingredients except the oil, adding one teaspoon of salt. Blend for a couple of minutes. Roll into 16-20 small balls,
Serves 4 Ready in 40 mins
For the salad 1 satsuma, peeled and pulled into segments 2 celery sticks, roughly sliced 100g Brussels sprouts, finely sliced 1/2 red onion, sliced 3 sprigs of mint, leaves only 3 sprigs of parsley, chopped
For the Pickled Turnips 300g turnips 1/2 small beetroot 100ml cider vinegar 1 tsp mustard seeds 1 tsp raw cane sugar 2 garlic cloves 1 bay leaf
For the falafel 200g dried chickpeas, soaked overnight 1/2 small onion, peeled and chopped 1 garlic clove, chopped 10g coriander, stalks and leaves chopped 1 tsp cumin seeds, toasted
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To serve live natural yoghurt chilli sauce flatbread
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IN SEASON EAT IT NOW
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G HE CI
EAT LATER The fritters will keep for three days in a sealed container in the fridge. Reheat in an oven preheated to 180C/350F/ Gas 4 for 12 minutes. The boiled corn is best eaten immediately, but can be cut from the cob and reheated in a saucepan with a little butter.
saucepan with 2-3cm oil. Place it over a medium heat. Make sure the oil is hot before frying. Fry in batches of six or seven, so the oil doesn’t drop too much in temperature, turning them after a minute or two. When the falafel are brown, remove them from the oil with a slotted spoon and place on kitchen paper to drain. Keep them warm in a low oven at 110C/225F/ Gas ¼ while you fry the others. Serve with the salad, yoghurt, chilli sauce, flatbread and pickled turnips. PER SERVING: 498 CALS, 18.8G FAT
cover and chill. 4 Now prepare the salad. Combine the satsuma, celery, Brussels sprouts, onion and herbs. Season with a little salt. Set aside. 5 To cook the falafel, fill a small, 36
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SWEETCORN FRITTERS £
GF
Serves 4
Ready in 20 mins 2 large sweetcorn cobs 150g spelt or wholemeal flour 1 free-range egg, lightly beaten 1/2 tsp baking powder 4 spring onions, finely chopped 6 sprigs of coriander, stalks and leaves chopped vegetable oil, to shallow-fry chilli sauce or sour cream, to serve 1 Bring a large saucepan of salted water to a boil. Remove the husks and silk from the corn, add to the pan and cover. Boil for 10-12 minutes and then thoroughly drain. 2 Cut the kernels from the sweetcorn cobs. Mix the flour, egg and baking powder, gradually adding 100ml of
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USE IT UP! Chilli and sweetcorn chutney: Chop 1 small onion and 1 chilli and put them in a saucepan with 80g rapadura or raw cane sugar, 1 tsp of salt and 100ml of cider vinegar. Bring to the boil, then reduce the heat and simmer for 10 mins. Mix 1 tbsp wholemeal flour with a dash of water. Stir the flour paste and leftover sweetcorn into the vinegar mixture and boil for a further five minutes. Pour into a sterilised jar and keep in the fridge for two to three weeks. Bean and coriander salad: Cut the kernals from boiled sweetcorn. Drain and rinse a 400g can of kidney beans and mix with the kernels. Add three sprigs of coriander, chopped, a dash of extra virgin oil and red wine vinegar and seasoning.
water to make a thick batter, then season well with salt and pepper. Add the spring onions, coriander and sweetcorn to the batter and mix. 3 Heat a heavy-based frying pan or skillet over a medium heat with a glug of the oil. Fry spoonfuls of the fritters, flattening them a little with the back of the spoon. When they are golden brown, flip them over and fry on the other side. Keep warm while you cook the rest. PER SERVING: 207 CALS, 9.4G FAT
HOMITY PIE E
£
Serves 4 Ready in 1 hr 800g new potatoes 4 sprigs of mint generous knob of butter 1 large onion, sliced 1 leek, finely sliced 2 garlic cloves, roughly chopped 1 sprig of thyme, leaves only glug of light olive oil
150ml double cream 4 sprigs of parsley, roughly chopped 200g mixed cheese For the shortcrust pastry case 200g plain flour, preferably spelt, plus more to dust 100g butter, cut into small cubes 1 free-range egg, lightly beaten 1 Cut the potatoes into chunks. Bring to the boil with salt and three sprigs of mint. Then simmer for 15 minutes. 2 Remove and drain. Return to the pan with the butter, the remaining sprig of mint and season. Crush each potato lightly then turn the butter to coat. 3 To make the pastry case, put the flour, butter and a pinch of salt into a blender and blend until the butter is combined into the flour, then add four tablespoons of cold water. Pulse-blend three times, adding another spoon of water if it is not forming into a ball, then bring the dough together with your hands. Wrap in a clean plastic bag and chill for 30 minutes in the fridge. 4 Preheat the oven to 190C/375F/ Gas 5. Roll out the pastry on a lightlyfloured surface to about the thickness of a pound coin. Use the pastry to line a 20cm case, making sure it is pushed down into all the corners and that it overhangs at the top. Prick all over with a fork to stop the pastry puffing up once cooked. Put in the oven for 20 minutes until just cooked. 5 Trim the excess pastry from the edges with a knife, brush with the egg, filling any holes or cracks, then return to the oven for three minutes. Allow to cool. Meanwhile, sauté the onion, leek and garlic with the thyme slowly in the light olive oil for 20 minutes until soft and caramelised. Mix in the potatoes, cream and parsley. Taste and season generously. 6 Fill the pastry case with the potato mixture. Grate hard cheese and cut soft cheese into small pieces, then arrange on top. Bake in the hot oven for 10-15 minutes, until the cheese has melted and is bubbling with some charred spots. PER SERVING: 956 CALS, 62.7G FAT
BOOKSHELF Recipes taken from The Natural Cook* by Tom Hunt (£20, Quadrille).
*INCLUDES NON-VEGETARIAN CONTENT
“This really is humble pie: leeks, potatoes and cheese. In order to stay true to its make-do-andmend roots, I suggest you use up all your odds and ends of cheese from the fridge.”
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savvy shortcuts
Introducing your new winter go-to recipes for those days when you need to cut corners, from TV chef Sophie Wright TIME SAVING CHEAT
Jar ohfoke heartsh artic
WHOLE WHEAT SPAGHETTI, COURGETTE AND ARTICHOKE
TIME SAVING CHEAT
Cookeledntils Puy
h
LENTILS, BROCCOLI, DOCLELATTE AND WALNUT PESTO Take 1 packet of cooked Puy lentils and place the contents into a bowl. Make a walnut pesto by blending 50g of halved walnuts with 1 garlic clove, juice and zest of 1 unwaxed lemon, 25g of fresh basil, 1 tsp of cider vinegar and 25g of grated vegetarian Parmesanstyle cheese. Season well and add 125ml of extra virgin olive oil. Chop 1 /2 a head of broccoli into florets and boil for 2-3 minutes. Mix the dressing through the lentils with the broccoli and crumble in 75g of doclelatte cheese. Add a sprinkle of dried chilli for a little kick.
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Cook 250g of whole wheat spaghetti until al dente. Take 200g of pre-cooked and marinated artichoke hearts and roughly chop, reserving the oil. Grate 2 courgettes on the course side of the grater. Chop 1 mild red chilli. Drain the pasta once cooked and add the chopped artichokes along with the oil, the grated courgettes, and the chopped chilli. Add the juice of a lemon, a handful of pine nuts and grated vegetarian Parmesan-style cheese before serving.
ice Pilaf nrin gh o s sea TOMATO AND AUBERGINE PILAF
TIME SAVING CHEAT
Chop 1 large white onion and 2 garlic cloves. Add to a casserole pan with 2 tbsp of oil and sweat until soft. Add 1 tsp of dried chilli flakes and 3 tsp of pilaf rice seasoning. Cook for 2-3 minutes before adding 200g of basmati rice, 1 litre of vegetable stock and 1 tin of chopped tomatoes. Chop 200g of pre-grilled and marinated aubergine and add to the rice. Stir well and bring to the boil and place a lid on the dish. Place into a preheated
oven at 180C/350F/Gas 4 for 40 mins until cooked. Serve with some ready made naan breads and some fresh natural yoghurt.
Tinnerdbeans butte BUTTER BEAN AND CARROT BROTH TIME SAVING CHEAT
h
Open and drain 1 tin of butter beans. Slice 1 large white onion along with 2 garlic cloves. Place into a casserole pan and add 2 tbsp of oil. Sweat for 2-3 minutes. Chop and peel 1 large carrot, 1 stick of celery and halve 6 baby leeks. Add these to the onion and garlic with 2 tsp of dried mixed herbs. Add 1.5 litres of vegetable stock and add the butter beans. Bring to the boil and simmer for 25 minutes. Add a handful of kale right at the end if you wish. Add 1 tbsp of fresh parsley and serve with crust bread and some shaved veggie Parmesan-style cheese. TIME SAVING CHEAT
Pre-cooked rice h
EGG-FRIED RICE STIR-FRY Crack 2 large free-range eggs into a bowl and beat well. Heat 1 tbsp of oil in a large frying pan and when hot, add the eggs. Scramble for 2-4 minutes before removing from the pan, leave to one side. Chop 6 spring onions into large pieces. Finely slice 2 garlic cloves, 5cm of peeled ginger and 1 red
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IN SEASON EVERYDAY
chilli. Heat 2 tbsp of oil in a frying pan and add the garlic, chilli and ginger. Cook for 2 minutes before adding in the spring onions. Now stir in 1 large packet of cooked long grain rice along with 3 tbsp of light soy sauce, 1 tbsp of sweet chilli sauce and the juice of 1 lime. Add 1/2 a cup of frozen peas, the scrambled egg and 20g of chopped coriander. Cook for a further 2-3 minutes before serving.
cooked Pre-le h nood s ASIAN NOODLE AND MISO RAMEN TIME SAVING CHEAT
Add 2 tbsp of yellow miso paste to 1 litre of vegetable stock,1 sliced red chilli and 5cm of peeled and chopped ginger. Simmer for 5 minutes before adding 2 tbsp of light soy sauce. Add 2 heads of pak choy cut into quarters, 8 baby sweetcorn, cut lengthways and 8 shiitaki mushrooms, sliced. Now add vacuum-packed pre-cooked noodles along with a handful of bean sprouts. Bring the liquid to the boil and stir well. Add the juice of one lime and some torn coriander. TIME SAVING CHEAT
esto h
Jar of red p
PEPPER AND FETA TART Preheat your oven to 200C/400F/Gas 6. Line a baking sheet with parchment paper and take a rolled sheet of puff pastry and lay onto your prepared tray. Using a knife, score a 2cm boarder from the pastry edge and brush the boarder with a beaten egg yolk. Spread vegetarian red pesto all over the base of the pastry, avoiding the boarder. Next, cut 4 ready-roasted red peppers into strips and lay onto the pesto. Add 5-6 tsp of red onion marmalade, dotted over the pesto and crumble over 150g of feta cheese. Season with some dried herbes de Provence and season. Cook for 20-25 mins until golden brown on the edges.
TIME SAVING CHEAT
Can ouflet beans h flago
FLAGOULET BEAN AND CHARD CASSOULET Finely chop 1 white onion, 1 stick of celery 1/2 a leek and 2 garlic cloves. Heat a large casserole pan and add 2 tbsp of oil. Add the onions, celery, leek and the garlic and cook for 4-6 minutes until softened. Roughly chop 200g of chard stalks and shred the leaves. Add the chopped stalks to the softened onion and garlic and add 1 tsp of dried rosemary. Season well with salt and pepper. Drain a 400g tin of flagoulet beans and add to the pot. Add 700ml of vegetable stock and bring to the boil. Allow to simmer for 15 minutes before adding the shredded chard leaves and the zest of a lemon. Cook for a further 5 minutes. Add 2 tbsp of chopped parsley and serve with crusty bread.
Tinnepdeas h chick WARM CHICKPEA, SPICE ROASTED TOMATO AND PANEER SALAD TIME SAVING CHEAT
Preheat oven to 180C/350F/Gas 4. Cut 200g of paneer cheese into 2cm pieces and lay on a non-stick baking tray. Add 6 halved plum tomatoes, 2 tsp of ground cumin, 2 tsp of ground coriander and 1/2 tsp of chilli flakes. Add 3 tbsp of olive oil and mix together and season well. Place in the oven for 15 minutes. Now add a tin of drained chickpeas and cook for a further 5 minutes until the tomatoes are soft and the paneer is slightly browned.
Place 150g of baby leaf spinach into a large bowl and add the contents of the tray. This should slightly wilt the spinach. Now add the juice of one lemon and another glug of olive oil. TIME SAVING CHEAT
Marmiteb
BLACK BEAN CHILLI WITH AVOCADO Slice 1 large red onion, 2 garlic cloves and 2 red chillies. Heat a large casserole pan and 2 tbsp of oil. Add the red onion, garlic and chilli and cook on a low heat for 4-6 minutes. Add 3 heaped tsp of ground cumin, 2 heaped tsp of ground coriander, 1 stick of cinnamon and 1 tsp of marmite. Drain 2 x 400g tin of black beans and add them to the mix. Now add 2 tbsp of tomato purée, a pinch of sugar and season well. Add 700ml of vegetable stock and leave to simmer. Mash 1 ripe avocado with 1 tsp of ground cumin, 2 tbsp of chopped coriander, 1 diced tomato and the juice and zest of one unwaxed lime. Season well and add 2 tbsp of extra virgin olive oil. Once the chilli has simmered for 30 minutes, serve with the avocado dip and tortilla chips. For more info on Sophie Wright, visit www.sophiewright catering.co.uk
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NEW SKILLS
FIVE TIPS FOR
TOP-NOTCH TOFU
Poor tofu. The much maligned ingredient is often misrepresented and underappreciated by the non-veggies of the world. Why not follow these top tips to make sure your tofu doesn’t fall foul of common mistakes and get tongues wagging the next time you whack it on the stove? Tofu is saturated with water. We’re talking drowning in it. In order to make your tofu dish the yummiest, you’re going to have to squeeze all that aqua out. First, drain the water from the packet and then wrap your tofu with kitchen roll or a tea towel and place on a chopping block. Put a plate on top and weigh it down with books etc. After half an hour, most of the water will be drained from the tofu and you’ll be left with a firmer, tastier block.
2
COOK THE TOFU PROPERLY
You’ve drained, you’ve cut, you’ve flavoured… now you’re ready to cook. All too often people don’t make the most of tofu’s versatility but this is an ingredient which can baked, fried, breaded, battered, or grilled. Be sure to give it enough time to cook through and crisp up and don’t be afraid to place it in hot oil
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– if you drain all the water from it your tofu should never break up as it will be as firm as a vegan’s bum.
3
ADD BAGS OF FLAVOUR
As any one who’s ever eaten plain tofu can testify, it’s not the most exciting of flavours on its own. In fact, it’s blander than the blandest of blands. Tofu’s main superpower is its ability to soak up any flavour – so use it. Once you’ve drained the water from your tofu and cut it up, use a marinade of tahini and lemon or simple soy sauce – alternatively, a dry rub of herbs and spices, such as oregano or paprika, works just as well – then leave for a few hours for tofu to work it’s sponge-like magic. Hey presto: Blandness beaten!
4
APPRECIATE THE TEXTURE
Unlike in the US where tofu is sold as
silken, soft, medium, firm, and extra-firm, UKsold tofu is generally sold as either firm or marinated. However, this doesn’t mean that you can’t utilise tofu’s Transformer-like textures. Finely crumble tofu to use it for sauces and creams; break it up to make a tofu ‘scramble’; or simply slice and cube for dishes such as curries and stir-fries.
5
SLICE AND DICE IN VARIOUS WAYS
There are many ways to serve tofu – in curries, stir-fries, salads and even sandwiches, but each dish deserves different prep. Thin slices or triangles are perfect for sandwiches; cubed tofu is great for stir-fries and salads; and if you’re serving tofu to little vegetarians or vegans why not chop that big block up into various shapes, such as smiley faces or dinosaurs, depending on your artistic skills?
FEATURE BY GARETH MAY
1
PRESS THE WATER OUT
CV FEBRUARY 15 ISSUE 73 ROP master_COOK VEG 05/12/2014 13:40 Page 41
Sweets for the sweet Qx_Layout 1 05/12/2014 16:15 Page 3
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WEEKEND IN SEASON COOKING
PE HO
& MR GREEN WO O
Sweets for my Sweet M
IS
S
D
Treat someone you love to these vegetarian sugar-coated candies
For those of us with a sweet tooth, there’s nothing more frustrating than trawling through endless lists of ingredients, only to spot the disappointing ‘gelatine’ or ‘cochineal’ on the back of a tempting packet of sweets. Coming to the rescue are the king and queen of confectionery Miss Hope and Mr Greenwood with their three sweetie recipes, all free from animal products. You’ll need to pay careful attention to the instructions and we recommend you purchase a sugar thermometer as sugar can be a tricky ingredient to work with – one minute it’s a delicious golden brown, the next it’s ruined your favourite heavy-bottomed pan! And, with Valentine’s Day not too far away, you’ve got time for a practise batch before you treat your loved one. But don’t worry if they’re not sweet-shop perfect as the beauty of handmade is in the imperfections.
SHERBERT DIPPER WITH CARAMEL LEMON LOLLIPOP V
GF
£
Makes 4 Ready in 30 mins, plus setting time For the sherbet 1 lemon 100g caster sugar 1 tsp powdered citric acid For the lollies a little vegetable oil
150g granulated sugar juice of 1/2 lemon 1 tbsp liquid glucose You will also need: 4 lolly sticks 1 Preheat the oven to 150C/300F/ Gas 2. Use a vegetable peeler to pare the peel from the lemon, leaving as much white pith as possible on the fruit. Put the peelings on a baking sheet and bake for 15-20 minutes until dried out and golden. 2 Use a glass or jar to draw four 6-7cm rounds on a piece of baking parchment. Turn the paper over and
put on a heatproof board. Brush the inside of each round with oil. 3 Allow the peel to cool, then whiz in a mini blender, or use a knife, until finely chopped. Add the caster sugar and citric acid and whiz again briefly to combine. 4 Fill the sink with cold water. Put the sugar, lemon juice, liquid glucose and one tablespoon of boiling water in a small heavy-bottomed pan and heat gently to dissolve the sugar. Put a sugar thermometer into the pan and increase the heat it’s simmering steadily. Watch the temperature carefully and cook until it reaches 150C/300F. 5 Quickly dip the base of the pan into the water in the sink to stop the caramel cooking any further, then take a teaspoon and carefully spoon some of it into each round on the parchment. Push in the sticks and spoon some more syrup into each round – it may run outside the circles but the lollies will be all the more lovely for it. Allow the lollies to set then carefully release from the parchment and serve with the sherbet. PER SERVING: 89 CALS, 0.1G FAT WWW.COOKVEG.CO.UK
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Sweets for the sweet Qx_Layout 1 05/12/2014 16:35 Page 5
SEASHELL CARAMELS
S
Y
“For an age I’ve wanted to create a treat with rosehip. Here are some tiny little meringue gems laced with rosehip” ROSEHIP ICED GEMS GF
£
Makes 30 Ready in 2 hrs 15 mins 1 medium free-range egg white 50g caster sugar pink vegetarian food colouring paste 50g white chocolate 1/2 tsp rosehip syrup 1-2 tbsp crystallised rose petals You will also need a piping bag size 30 star nozzle 1 Preheat the oven to 110C/225F/ Gas ¼. Line a large baking sheet with baking parchment. Fit the piping bag with the nozzle. 2 Whisk the egg white in a clean bowl 44
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until stiff and it clings to the side of the bowl. It should be so steady that you can hold the bowl upside down over your head and nothing will slip out. 3 Continue to whisk, adding the sugar a tablespoon at a time until the sugar has dissolved in the mixture. Add a dot or two of pink vegetarian food colouring paste to the bowl with a skewer. Fold roughly into the meringue and then spoon into the piping bag. 4 Dot a little meringue on the back of each corner of the parchment and press down to secure. Pipe little meringues onto the parchment, working quickly and evenly. Bake the meringues in the oven for 1 hour 40 minutes until you can lift one easily from the parchment. Then allow to cool. 5 Melt the chocolate in a bowl resting over a pan of simmering water, making sure the base doesn’t touch the water. Fold in the rosehip syrup. Whiz the rose petals in a mini food processor, until roughly chopped, or use a knife. Spread
COOK VEG LOVES If you’re vegan and have been missing the deliciousness that is a creamy fudge, we recommend you try Vegan Sweet Treats Fudge, £2.30 for a 100g. There are 10 varieties to choose from including white chocolate and lemon flavour! www.vegansweettreats.org
the base of each meringue with a little chocolate, then dip in the chopped crystallised rose petals. Allow to set then serve. PER SWEET: 18 CALS, 0.6G FAT
SEASHELL CARAMELS £ Makes 20
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WEEKEND IN SEASON COOKING
TEMPERING CHOCOLATE
B
ROSEHIP ICED GEMS
Ready in 45 mins dark chocolate, for tempering 55ml double cream 1/2 level tbsp dark muscovado sugar 15g caster sugar a good pinch of sea salt crystals white chocolate, for tempering You will also need chocolate moulds with 20 assorted seashells
1 First up, temper the dark chocolate and use a brush or a teaspoon to coat and line the seashell moulds. Use a sharp knife or chocolate scraper tongue to tidy up any messy bits around the chocolate shells. Scrape any dark chocolate that you haven’t used into a bowl and save it to use another time. 2 Slide the moulds into the fridge to set for around 20 minutes. To make the salted caramel, put the cream
and dark muscovado sugar into a small, high-sided heatproof bowl and rest it in a bowl of boiling water to warm gently. 3 Pour the caster sugar into a small heavy-bottomed pan and lodge on a low to medium heat to dissolve the sugar, stirring it now and then until it is dark and golden. 4 Whip the pan off the heat and slop in the warmed cream and muscovado. Once the initial bubbling subsides, quickly get a wooden spoon in there and stir to make a lovely caramel. Cool a bit, then stir in the salt. 5 When the caramel is cool, whip the chocolate moulds out of the fridge and divide the caramel amongst the chocolate shells. Temper the white chocolate, as before. Spoon the chocolate over the caramel to cover. Chill again for 15 minutes. When hard, gently upturn the mould onto a board with a persuasive thumbing and release the chocolates. PER SWEET: 44 CALS, 3.1G FAT
BOOKSHELF Recipes taken from Sweets Made Simple* by Miss Hope and Mr Greenwood (£16.99, ebury Publishing)
*INCLUDES NON-VEGETARIAN CONTENT
SY
When you heat and cool chocolate, you need to control the temperature otherwise the cocoa butter will crystallise in different sizes and appear matte with white patches. To avoid this you need to 'temper' the chocolate. The easiest way to do this is to pop the chopped up chocolate into microwave safe bowl and melt at 800-1000W, checking it every 15 seconds. When the chocolate looks nearly melted, take it out and stir gently.
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Greater than the sum of its parts Qx_Layout 1 05/12/2014 15:52 Page 3
Better than a takeaway!
Dig in to these mouth-watering Chinese meals from Leanne Kitchen and Antony Suvalko; on their own they’re quick and easy dinners, but together, they’re a banquet perfect for Chinese New Year STIR-FRIED TOFU STICKS WITH GREEN VEGETABLES V
£
100g dried tofu skin sticks, broken into 5cm pieces (see Source It! overleaf ) 2 tbsp vegetable oil 1 large garlic clove, finely chopped 2cm piece ginger, peeled and finely chopped 200g sugar-snap peas, trimmed 1 bunch asparagus (about 12 spears), trimmed and cut into 5 cm (2 inch) pieces 400g peas, podded, or 200g frozen peas 2 tbsp light soy sauce 2 tsp sesame oil 1 Put the pieces of tofu sticks in a heatproof bowl, cover with boiling water and soak for one hour, or until soft, then drain well. 2 Heat the vegetable oil in a large wok over a medium-high heat until just smoking, then add the garlic and ginger and stir-fry for 30 seconds, or until fragrant. Add the tofu sticks and stir-fry for two minutes, then add the sugar-snap peas, asparagus and peas and stir-fry for another four minutes – the vegetables should still be a little
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(19th February)
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Serves 4 -6, as part of a shared meal Ready in 10 mins
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FIVE FOODS TO EAT ON CHINESE NEW YEAR 1 Eat red chillies for luck 2 Eat rice for harmony 3 Eat noodles for longevity 4 Display and eat tangerines for wealth 5 Eat pomegranates for happiness
crisp. Add the soy sauce and sesame oil and toss to combine. Season with sea salt, transfer to a platter and serve. PER SERVING (4 SERVINGS): 216 CALS, 15.8G FAT
SILKEN TOFU WITH SPICY SAUCE AND PEANUTS £
E
Serves 4 as a light meal Ready in 30 mins 750ml vegetable oil, or enough for deep-frying 8 fresh egg wrappers, sliced into thin strips 1kg silken tofu 110g raw, red-skinned peanuts, roasted 2 spring onions, finely sliced ready-made Sichuan preserved vegetables, to serve (optional, see Source It! opposite)
For the Sauce 60ml peanut oil 60ml Sichuan chilli bean paste 80ml black rice vinegar 2 tbsp light soy sauce 250ml vegetable stock 3 garlic cloves, finely chopped 1 tbsp sesame oil 2 tbsp caster sugar 1 tbsp chilli oil (see Masterclass overleaf ) 1 To make the sauce, heat the peanut oil in a small saucepan over a medium heat, then add the chilli bean paste and cook, stirring, for 2-3 minutes, or until fragrant. Remove from the heat, then add the remaining sauce ingredients, stirring until the sugar has dissolved. 2 Pour the vegetable oil into a large wok and heat to 180C/350F, or until a cube of bread dropped into the oil turns deep golden in 15 seconds. Add the strips of egg wrapper and fry for 3-4 minutes, or until puffed, golden and crisp. Remove using a slotted spoon and drain on paper towel. 3 Using a metal spoon, scoop off pieces from the tofu block, dividing them carefully between two large heatproof bowls. Carefully pour over enough boiling water to cover the tofu, leave for 6-7 minutes to heat through, then drain. Divide among four warmed bowls. Pour the sauce over the tofu, then scatter some of the fried wrappers, peanuts and spring onions over the top. Serve the remaining wrappers, peanuts and spring onions separately, with the preserved vegetables, if using. PER SERVING: 870 CALS, 72.3G FAT
Greater than the sum of its parts Qx_Layout 1 05/12/2014 15:53 Page 4
IN SEASON EAT IT NOW
SILKEN TOFU WITH SPICY SAUCE AND PEANUTS
SOURCE IT! IT! SOURCE Sous Chef (80p, www.souschef.co.uk) sells Sichuan preserved vegetables, also known as 'Zha Cai'.
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Greater than the sum of its parts Qx_Layout 1 05/12/2014 15:53 Page 5
SOURCE IT! Dried tofu skin sticks are made from the skin that develops from the tops of simmering vats of soy milk. They have a lovely chewy texture, and absorb flavours excellently. Try some today – they cost £2.95 from www.souschef.co.uk
SPICY BLACK BEAN TOFU
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Greater than the sum of its parts Qx_Layout 1 05/12/2014 15:56 Page 6
IN SEASON EAT IT NOW
STIR-FRIED TOFU STICKS WITH GREEN VEGETABLES
V
£
E
Serves 4-6, as part of a shared meal Ready in 25 mins 600g firm tofu 750ml vegetable oil cornflour, for dusting 4 garlic cloves, crushed 6 spring onions, cut into 1cm pieces 3 large red chillies, finely sliced 2 tbsp fermented black beans, rinsed (you can use a quality black bean sauce if you can’t find fermented black beans) 250ml vegan vegetable stock 1 tbsp shaoxing rice wine 3 tsp dark soy sauce chilli oil, to serve 1 Drain the tofu well, then cut into 8.5x3cm rectangles, about 1cm thick. Pour the oil into a large wok and heat to 180C/350F, or until a cube of bread, dropped into the oil turns deep golden in 15 seconds. Dust the tofu slices in cornflour to coat well, shaking off the excess. Add the tofu to the hot oil in three batches and deep-fry for 5-6 minutes, or until light golden, then drain on paper towel. 2 Pour off all but two tablespoons of oil from the wok. Return the wok to a high heat, add the garlic and spring onions and cook, stirring, for one minute, or until the spring onions have softened slightly. Add the chillies, black beans, stock, rice wine and soy
MAKE YOUR OWN Chilli Oil
Chilli oil is very easy to make. Gently warm 250ml olive oil (don’t waste your extra virgin on this) in a saucepan, and add 2 tsp chilli flakes and 2 fresh red chillies. (You can increase or decrease the amount of chilli depending on your liking.) Heat for 3-4 minutes. Allow to cool before decanting (chillies and all) in a sterilised bottle. Pop a lid on top and leave in a cool dark place, shaking once every few days. Once the oil has reddened slightly, it’s ready to use.
sauce and bring to the boil. 3 Add the fried tofu to the wok and cook, gently tossing the tofu to coat well, for about four minutes, or until the tofu is heated through and the sauce has thickened slightly. Serve the tofu immediately, drizzled with chilli oil to taste, if desired. PER SERVING (4 SERVINGS): 378 CALS, 28.5G FAT
BOOKSHELF
Recipes taken from The Real Food of China* by Leanne Kitchen and Antony Suvalko (£35, Hardie Grants).
*INCLUDES NON-VEGETARIAN CONTENT
SPICY BLACK BEAN TOFU
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CV FEBRUARY 15 ISSUE 73 ROP master_COOK VEG 05/12/2014 13:40 Page 52
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EAT IT NOW
“DON’T CONSIGN
CAULIFLOWER TO A LIFE SPENT UNDER A BLANKET OF CHEESE SAUCE”
If you thought you didn t li e cauli o er, thin again, says food riter o er nce upon a time, before my brassica epiphany ay bac in the summer of , I too used to turn my nose up at the bland, soggy cloud of mush that is cauliflo er I d only force it do n hen it as doused in thic , gloopy cheese sauce, or because it as part of a pre pac ed egetable medley on the side of the unday roast o e er, it soon became apparent that there as more than one ay to coo a cauliflo er that didn t in ol e boiling it until it fell apart ho ne ll I had to do as s ap the pot of ater for an oiled roasting tray, the hob for the o en, and bingo the once non descript mash had blossomed into a tray of s eet, crunchy, charred florets, ust begging to be scattered ith spice or tossed in tomato sauce
traditional grain I started e ploring the different arieties a ailable, combining purple, orange and hite ith rec less abandon, and e en e perimented ith the trippy ibonacci spiralled omanesco at times I m betting the ma ority of people ho scrape cauliflo er to the side of their plate do so because of a past trauma in ol ing the deadly combination of egetables, boiling ater and too much time I as the same my e il parents ob iously had it in for the poor brassica, and it asn t until I as allo ed to spread my culinary ings and coo the old classics myself that I realised hat I d been missing out on o, don t consign the delicious cauliflo er to a life spent under a blan et of cheese sauce eep it a ay from the pan of boiling ater all it ta es is a uic roasting to turn the florets into something completely different
ushing the boundaries
s my appreciation for the flo ering green gre , so did my culinary repertoire I began pushing the boundaries by ta ing tiny ra florets and pic ling them, or amming a hole head into the food processor to ma e cauliflo er rice a healthier and tastier alternati e to the
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EAT IT NOW
HAVE A PLAY WITH THE RECIPE, SWAPPING THE RAISINS AND PINE NUTS FOR BLUE CHEESE AND WALNUTS, OR TOASTED SEEDS AND SPICES.
CAULIFLOWER COUSCOUS GF
£
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u o er e cru e e o c er e r u o r ey u o re t u o ut to te u o o eo e et r t to re y rou e er e t
PER SERVING: 234 CALS, 19.5G FAT 54
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1 Preheat oven to 220C/425F/Gas 7. Cut the cauliflower into medium florets and rinse, leaving some of the water clinging to the florets. 2 Put them in a large roasting tray, squeeze over the juice from one of the lemons, trickle over the olive oil, add the paprika and some salt and pepper and toss the whole lot together. 3 Cut the remaining lemon into six segments and scatter these in the tray. Roast for 25-30 minutes, turning once, until the florets are slightly caramelised at the edges. 4 Squeeze the juice from the roasted lemon segments over the roasted cauliflower and serve at once, scattered with a little flaky sea salt. PER SERVING: 156 CALS, 11.2G FAT FOR MORE SEASONAL RECIPES, VISIT WWW.ABELANDCOLE.CO.UK
1 Carve the leaves and larger white stalks from the cauli. (Save your leaves and stalks for another dish – they’re great stir-fried with cumin seeds.) 2 Roughly chop the cauliflower florets. Pop them into a food processor. Whiz until they’re so finely chopped they resemble couscous. If you don’t have a food processor, just chop the florets as finely as you can. 3 Tip into a bowl. Fold in the garlic, a splash of vinegar, the herbs and nuts. Drizzle in some olive oil and mix. Cut the Stilton into small cubes. Stir it in. Season to taste. Add a touch more vinegar or oil, if needed. Tuck in.
ROASTED CAULIFLOWER WITH LEMON & PAPRIKA
ood i e dvertoria _Layout 1 05/12/2014 1 : 9 Page 1
PROMOTIONAL FEATURE
LEAVE IT TO
t e e enist s rom plot to plate, oo
fter the ine itable festi e feasts of mince pies, cheeseboards and tins of chocolates, e loo to cut bac on the calorific un food ut ith grey s ies and cold eather still looming, uinoa salads as delicious as they are ust aren t going to cut it
The right choice
This is here oodlife foods comes into its o n ll oodlife sausages are lo fat, and both the burgers and bangers are free from soya and made using the finest, freshest egetables o, if you re not uite ready to gi e up comforting sausages ith creamy mashed potato, or burgers sand iched bet een crisp buns, you don t ha e to, using these healthy and con enient foods ttention to detail goes an a ful long ay in this day and age, and than fully oodlife eeps a close eye on the plethora of benefits great eg can pro ide us ith and creati ely e plores the options a ailable The team at oodlife don t ust no their beetroot from
e ensures that the eggies youre eating are simply the best
their cauliflo er or their s uash, each member of the company undergoes a comprehensi e training programme at the re ered egenista cademy This means that each oodlife product is masterfully created by a fully fledged egenista, ho understands ho essential fla oursome produce is to any healthy meat free diet
ibrant ariety
This dedication to all things eg is apparent in the eclectic and ibrant food choices included in the oodlife range The icador arsnip and eet arrot ut urgers ith runchy ashe s can elegantly illuminate any lac lustre mid ee dish and the auliflo er and ature heddar ausages ith Truffle il can spruce up your a erage sausage and mash meal ith ease With oodlife s illingness to see out the top suppliers of egetables, it s easy to see hy so many ill fight the post hrimbo o erindulgence guilt ith oodlife s delicious
food crammed ith goodness The foods included in the range onderfully complement the homely inter armer meals that e e all gro n accustomed to during the last fe chilly months If you often find yourself battling that mid ee busyness the oodlife eggie sausages and burgers can seem li e a much elcomed godsend With no long inded coo ing instructions or operations it s good food made easy uite simply, there s ne er been a easier ay to hip up a healthier eating plan
Goodlife burgers and sausages are available from Waitrose, with prices starting at £2.29 for the burgers. For more information, visit www.goodlife.co.uk
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EAT IT NOW
“WINTERCRESS MAKES AN EXCELLENT ADDITION TO HEARTY PULSES” This fiery find ill li en up your inter al s and inspire ne recipes, says
ebruary is one of those months hen you can ne er tell hether you ll be able to find much There may be uite a lot of ild greens in the hedgero s and along the coastal paths, and then again there may ell be none ou may ha e to ait a fe more ee s before you find ild garlic or nettles, but rest assured there are still a fe goodies to plunder from the outdoors, unless the deer, sheep and pigeons ha e got there first of course This is the time of year to plan ahead While youre out and about ith your bas et collecting the bits and bobs you can find, it s a great opportunity to ta e note of emerging plants eep your eyes peeled for the burgundy lea es of atermint as ell
as ild garlic and nettles, so that you can return a little hile later to collect your haul
ce you e WHITE BEANS WITH WINTERCRESS
Cook your white beans in the usual way, plenty of carrot, onion and celery and lots of roasted garlic. Drop in as much wintercress as you can handle
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r e u
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e seaso
The most li ely candidate for your attention is intercress This perennial peppery treat ill be fairly easy to find as its a common plant amongst our pastures and hedgero s and ill be one of the ery fe plants gro ing The rosettes of erdant green lea es ill stand out li e a beacon amongst the grey and bro n
foliage surrounding them ar esting intercress couldn t be simpler, but don t ta e all the lea es from one plant as you may ill it off for the year The strong peppery and slightly bitter taste means you should use your finds udiciously y all means, sprin le a fe lea es into a salad but stop short of
TIM GETS COOKING ro your or
and finish with a very good glug of excellent olive oil and mix together.
GINGER AND WINTERCRESS SOUP In a large pan, gently sauté the
e
e to
t t
ma ing it the main ingredient is my best ad ice, treat it more li e a herb than a leaf and you on t go far rong It also ma es an e cellent addition to hearty pulse dishes, roughly chopped and added at the last minute to pep things up a little
the same is true for risottos Its e en at home as a pi a topping, sprin led ra onto the pi a in place of the more common roc et ou could also try it on a robust montage of pear, blue cheese and roasted onions, ith the lea es sprin led into the mi and a fe toasted nuts to seal the deal Where er or ho e er you decide to use the intercress, do gi e it a go part from anything else it ust feels good to go out, bas et in hand, to see hat you can find
e to t te t e
chopped onion and a little grated ginger in the olive oil for around 10 minutes. Quickly the blanch the wintercress, add chickpeas, stock and a pinch of sugar and salt. Cook for a few minutes on then blitz in a food processor.
APPLE AND WINTERCRESS CHEESE ON TOAST Grate an apple and cheese, mix in a little mustard and lay on slabs off toast, grill and finish with lightly dressed wintercress.
ILLUSTRATION: LOUISE ABBOTT
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I create dishes here egetables are the star Welcome to ero c te er orld, here the food from her blog e e t y e co is dairy free, nourishing and refreshingly easy
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thin I inherited a lo e for coo ing from birth, but it asn t until I as about t el e or thirteen that I made the connection bet een the food on my plate and here it came from I began reading up on egetarianism and my mind as immediately set o e er, as I m from a tiny to n in eden, becoming a eggie asn t that straight for ard y parents had to sign a school form and I as one of only four other egetarians There as a special place in the canteen to get our lunch since it as unheard of to offer a egetarian alternati e to e eryone I got teased a lot, as it as so unusual, but to be honest it ne er bothered me en at uite a young age I as firm in my belief that being a egetarian as right for me o ing from eden to ondon as an eye opener as there are so many more e citing foods to try, ith lots of options for egetarians I didn t really thin about the transition to eganism it as natural as I e ne er li ed the taste of mil and ondon had plenty of dairy alternati es to e plore o adays I li e to ma e as much as possible from scratch f course, I use egan cr me fra che and a fe non dairy products in my dishes but my main aim is to create dishes here the egetables are the star
reati e ith fla ours
When I ant to create a ne dish, I usually start by bro sing the store, ie ing hat s in season Then, I 58
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imagine hat ould or ell ith certain spices and herbs o the egetables al ays ha e centre stage, then I or from that, adding hat I thin ill gi e the dish that little bit of pi a y fa ourite dish is al ays changing as I create ne recipes all the time but you can t beat a good, hearty salad or a courgette and aubergine gratin I also lo e angel hair pasta ith a harissa cheesy melt sauce It s a simple and di ine comfort food that you can en oy in your pa amas, snuggled up on the sofa erfect on a cold day or hen you need to be armed up from the inside to cure a hea y heart ost of my recipe ideas come out as I imagined, ho e er, I can sometimes get it rong I made a stout, ale, erusalem articho es and sil en tofu pie recently, hich too hours to
ma e, and loo ed absolutely a ful I ll try it again but ith a fe t ea s on t be afraid to e periment as you ll al ays learn from any disasters
ecome inspired
Writing the blog ee ty e co is the perfect escape from reality since I get to build my o n place, my o n orld online and fill it ith yummy recipes and beautiful photos and hopefully inspire others to try egan food I lo e hen people comment or share my recipes, it ma es me so happy to see that hat I do is appreciated and hopefully helps people If you are a egan or ust curious to try a healthier option I ant to elcome you ere are a fe recipes you can find on the blog, I hope you en oy them appy egan coo ing
BEFORE YOU START Follow these suggestions from Veronica to make the transition into veganism that little bit easier: • Be curious and replace one thing at a time and gradually explore the options available. • Start with one vegan day a week and work your way up as you go along. • Keep your focus on all the things you can eat, not on what you can't eat. The vegan options are absolutely abundant nowadays. • Get inspired by reading blogs or visiting websites online. You have access to top-notch vegan recipes at your fingertips. You will discover that there are plenty of easy, everyday recipes you can make vegan. • Lastly, don’t be to hard on yourself. Listen to your own body and how it feels after eating vegan food and how the transition effects you. Only you know your own body.
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IN SEASON CLEAN FOOD
COLOURFUL WINTER VEGETABLE SALAD
KAMUT WHEAT IS A LONG GRAIN WITH A BROWN COLOUR AND LOOKS SIMILAR TO BASMATI RICE. IT HAS A DELICIOUS NUTTY FLAVOUR
COLOURFUL WINTER VEGETABLE SALAD E
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y ee e e e y cut eetroot ut e t coo e c rrot t y ce r o t ut rou y c o e ee re t y cut ree e e rou y c o e
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HUMMUS £
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er es 1 Peel and slice the vegetables except e in ins the salsify. Cook the kamut wheat and black salsify separately and allow to cool. c c e coo e 2 Add the beetroot, kamut, carrot, r c co e walnuts, leek and dill to a bowl. Add a t t teaspoon of olive oil, squeeze some t e o u ce lemon over the veggies. Add salt and pepper and toss. r e ee o 3 Add the salad leaves to a plate. Add the o ter vegetable mix on top, serve immediately e t to t te with sprinkled salt and freshly ground pepper on top. 1 Mix the chickpeas, tahini and garlic PER SERVING: 1,023 CALS, 41.2G FAT cloves in a food processor. Add lemon WWW.COOKVEG.CO.UK
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IN SEASON CLEAN FOOD VEGAN COCONUT, CASHEW AND VANILLA
FIND THESE RECIPES AND MORE ON WWW.ELEGANTLY VEGAN.COM
HUMMUS
VEGAN WILD MUSHROOM STEW
berries. Place in the fridge and let stand overnight to set. PER SERVING: 708 CALS, 60.2G FAT
VEGAN WILD MUSHROOM STEW V er es e in
juice and oil, continue to blend. Add a pinch of salt. 2 Add the desired amount of water while the food processor is still running, until the hummus has reached the thickness that you prefer. PER BATCH: 508 CALS, 42.9G FAT
VEGAN COCONUT, CASHEW AND VANILLA CHEESECAKE V
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us o erni
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o e or te re err e ee o e r c c o 1 Place the coconut milk in the fridge. After a couple of hours, open the can and separate the fat from the water. You will only use the fat so set the water aside. Mix all the ingredients for the base in a food processor until it becomes even and smooth. The drier the better so add more nuts if the mixture is too wet from the dates. 3 Scrape out the dough from the food processor and add to a large pie dish. Work out the dough into the pie dish in an even layer. 4 Mix the ingredients for the filling in a food processor; first, mix the soaked cashews, then add the coconut fat from the can while the food processor is still running. Add some coconut water if needed. Continue blending and add vanilla and coconut oil. Blend for approximately for five minutes. 5 Add the filling to your pie dish and decorate your cheesecake with fresh
£
GF
ins
ro e c tere e re o o ce r cc o e t y ce e ute ree u roo toc to t re u roo t re t y e e et r te e ry ree e cre t re e oy uce r e ee o 1 Let the mushrooms de-frost by frying for approximately five minutes. 2 Once the mushrooms are almost completely cooked, remove them from the frying pan and set aside on a separate plate, include any liquids. Add rapeseed oil to the frying pan, put it back on the heat, add onion, garlic and kale. Fry on a medium heat while stirring. 3 When the onion is translucent, add the chanterelles to the pan again. Add the white wine, dissolve the stock cube in to it, with the thyme, sage and dried mushrooms while lowering the heat and reducing the wine while stirring. Once most of the liquid is reduced, add the non-dairy cream. Lower the heat again, if necessary. Taste with soy sauce to your liking. 4 Cook gently under a lid for 10-15 minutes on a low heat. Stir occasionally. Serve with plenty of greens. PER SERVING: 217 CALS, 13.8 G FAT
CV FEBRUARY 15 ISSUE 73 ROP master_COOK VEG 05/12/2014 15:08 Page 61
CV FEBRUARY 15 ISSUE 73 ROP master_COOK VEG 05/12/2014 15:44 Page 62
Vegan Sweet Treats makes delicious vegan fudge.
The Breakfast for all lovers
We have a selection of ten flavours from traditional chocolate to heavenly caramel. The sweetest fudge, free from animal products and packaged in eco-friendly boxes. The perfect treat or gift. The price is £2.30 for a 100g bag of fudge.
A pink grapefruit marmalade with cranberries & vodka www.vegansweettreats.org
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The breakfast for all lovers and perfect for Valentine’s Day!
For more information on our bold and quirky marmalades, conserves, chutneys, pickles and relishes call us on 01780 450774 or visit www.thepickledvillage.com
e Feb_Layout 1 04/12/2014 1 :10 Page 1
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Chef says...
HOW TO BE A BETTER COOK (£25, HARPER COLLINS)
Eat well
W
utritional nuggets for foodies, plus a lip smac ingly good soup to eep you slim
MINTED PEA SOUP *INCLUDES NON-VEGETARIAN CONTENT
“The best way to ensure you are cooking and eating the freshest fruit and veg is to only buy what you’ll need for a few days at a time” orraine ascale
EAT SMART
GF
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er es e in
£
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✹ t o eo ✹ o o ey ce ✹ r c c o e cru e ✹ ute ree e et e toc ✹ r o tc o e u e e tr e e to r ✹ t eo ey t tur eo urt 1 Heat the oil over a medium-low heat in a large pan. Add the onion and garlic, and sweat for eight minutes until soft. Add the peas then pour in the stock and bring to the boil. Simmer for 10 minutes. 2 For the dressing, whisk together the vinegar, mustard and honey, then gradually whisk in the oils. Season well. Slice the pears, toss with the lemon juice and set to one side. 3 Blend the soup and season to taste, then stir in the chopped mint and the yoghurt. Reheat the soup but don’t bring to the boil. Serve garnished with the additional mint leaves and an extra dollop of yoghurt.
VEGGIE ESSENTIALS MAKE SURE YOU GET ENOUGH OMEGA 3 TO KEEP YOUR HEART TICKING OVER AND YOUR JOINTS LIMBER WITH OUR FAVOURITE PICKS
rganic old ressed Walnut il,
chiomega chium eed il,
This delicious, unrefined walnut oil has a light and delicate nutty flavour, and is a potent source of vegetarian omega 3. Drizzle on salads for a wonderful walnut hint. For more information, visit www.highernature.co.uk
An excellent alternative to fish oil (which is usually recommended as a good source of omega 3), this oil comes from echium seeds, which is rich in the health-giving properties. Find out more at www.shop.igennus.com
elle
mega yrup,
Marine algae is similar in structure to that found in fish oil, but purer and more importantly, suitable for vegetarians! Head over to the website at www.phytacol.com for more information
“A new study* has found that eating a plant-based diet could be used as an alternative treatment to type 2 diabetes” WWW.COOKVEG.CO.UK
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*PUBLISHED IN THE JOURNAL CARDIOVASCULAR DIAGNOSIS AND THERAPY
at
1 ingredient 5
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1 EVERYDAY
5 WAYS WITH...
EGGS!
If you e got so many eggs you don t no hat to do ma e these smart and easy ideas 1 SPINACH, POTATO AND COURGETTE FRITATTA er es e in
ins
Preheat the grill. Heat the 1 tbsp of oil in a nonstick frying pan. Add 6 spring onions, 1 large courgette and 400g of cooked new potatoes, and cook for 4-5 minutes, stirring often. Add 75g of peas and spinach and cook for 2-3 minutes. Beat 6 free-range eggs and 3 tbsp of milk together, season, then pour into the frying pan. Cook over for 4-5 minutes to set the base, then sprinkle 50g of Cheddar on top. Transfer to the grill for about 5 minutes to set the surface.
2 APPLE CUPCAKES WITH TOFFEE BUTTERCREAM ICING e
es in
ins
Preheat the oven to 180C/350F/Gas 4. Fry 3 peeled and chopped apples in butter until soft to make a purée. Drain and set aside. Beat 250g of butter and 250g of sugar in a bowl until light and fluffy. Sift in 250g plain flour, a pinch of salt and 4 tsp of baking powder. Add 4 medium freerange eggs and the apple purée to the bowl and mix. Spoon the mixture into muffin tins lined with paper cases. Bake for 20 minutes. To make the toffee butter icing, heat the 50g brown sugar and 50g butter together, stirring until it becomes sticky. Add a pinch of salt and leave to cool. Next beat together 200g of butter and 150g of icing sugar. Add the toffee sauce, mixing well. Transfer this to a piping bag to decorate.
3 PEPPER, ONION AND EGG MEDLEY er es e in
ins
Fry 1 large onion until soft and golden. Add 2 tsp of paprika and 4 tomatoes and cook over a low
heat, stirring occasionally, for 2-3 minutes. Meanwhile, poach 2 free-range eggs in simmering, salted water for 3-4 minutes. While they are cooking, toast 2 slices of bread. Share the tomato mixture between the toast. Top with the poached eggs and serve, sprinkled with extra paprika.
4 APPLE PANCAKES WITH OOZY BUTTERSCOTCH SAUCE er es e in
ins
Sift 100g of flour and a pinch of salt into a bowl. Add 1 free-range egg and 300ml of milk and beat into a batter. Heat a drop of vegetable oil in a frying pan. Pour in a thin stream of batter, tilting the pan so that it flows evenly across the surface. Cook over until set, then flip over. Cook 2 peeled and chopped apples in water with juice of ½ lemon and ¼ tsp of cinnamon and 2 tsp of caster sugar, for 5 minutes. To make the sauce, gently heat 50g muscovado sugar, 2 tbsp golden syrup and 50g butter until smooth. Serve the pancakes, topped with the apples and hot butterscotch sauce.
WWW.COOKVEG.CO.UK
3
4
5 SAVOUR-THEFLAVOUR FLAN er es e in
r n
ins
Sift 225g of plain flour and a little salt into a mixing bowl. Add 50g of butter and 50g of white vegetable fat, rubbing it in to form crumbs. Stir a little water to make a soft dough. Knead until smooth, then wrap and chill for 10-20 minutes. Preheat the oven to 200C/400F/Gas 6. Line a 20cm flan dish with foil and the pastry and bake blind for 10 minutes. Reduce the oven temperature to 180C/350F/Gas 4. To make the filling, fry 6 spring onions. Scatter over the base of the flan with 6-8 halved cherry tomatoes and some cheese. Beat 3 free-range eggs, 200ml crème fraîche and 1 tsp of oregano together. Pour into the flan case, then bake for 30-35 minutes, until set. Serve warm or cold.
THESE DELICIOUS RECIPES WERE CREATED USING EGGS FOR SOLDIER. 15P FROM EVERY PACK SOLD GOES TO HELP FOR HEROES CHARITY. HELP THEM CRACK THE £2 MILLION MILESTONE BY SIMPLY ADDING EGGS FOR SOLDIERS TO YOUR WEEKLY SHOP. FOR MORE INFORMATION VISIT WWW.FACEBOOK.COM/EGGSFORSOLDIERS 64
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ask rose Feb_Layout 1 08/12/2014 10:32 Page 2
NEW SKILLS IN SEASON
AskROSE
Let Rose in your kitchen to answer your culinary queries. This month, she tackles turnips, fatty foods and shows you what to cook when you’re short on time
q a
I WANT TO LOSE WEIGHT BUT I LOVE RICH FOODS. ARE THERE ANY FOOD SWAPS THAT WILL STILL SATISFY MY TASTE BUDS?
You can reduce your fat intake by making small changes. Use just a teaspoon of olive oil to fry onions when you’re making a recipe; brush vegetables lightly with oil before roasting them; have just a thin smear of butter on your bread or baked potato, put skimmed milk in your tea, and so on. This does work, and after a while you get
q
used to the lighter taste and may well come to prefer it. However, as you love fatty foods, would the low-carb approach be easier for you? This really just means cutting out sugar, potatoes, bread and pasta while enjoying lots of vegetables, tofu, cheese, nuts and eggs. For more details you could look at my book The Vegetarian Low Carb Diet (£10, Piatkus).
TURNIPS ARE IN SEASON AT THE MOMENT BUT I’M NEVER REALLY SURE WHAT TO DO WITH THEM. ANY SUGGESTIONS?
a
Peel them thinly, cut into julienne strips, boil or steam until just tender, toss with salt, pepper, and chopped parsley. Or try cooking until tender, and mash with butter and cream. Turnip chips are nice too; toss the chunky chips of raw turnip in melted butter or rapeseed oil, arrange in a single layer in a roasting tin, bake at 180C/350F/Gas 4 for
q a
45-60 minutes. Scatter with crunchy sea salt and serve. This also works well with celeriac, swede, and butternut squash. A little salad of grated raw turnip, dressed with lemon juice and some chopped chives, is refreshing and goes well with deep-fried food because it cuts through the richness.
I’M REALLY SHORT ON TIME IN THE EVENINGS. HOW CAN I ENSURE I STILL HAVE SOMETHING NICE TO EAT?
A life-saver for me is a big pot of soup to last several days. I love fresh tomato and basil soup, or celeriac and parsley. A hot, soothing cup of that takes the edge off my appetite and revives me somewhat. I often follow it with a really lovely salad
made from ready-washed leaves, topped with delicious things such as my pre -made dressing (equal parts balsamic vinegar, olive oil and lemon juice) and sliced avocado and a handful of sprouted beans; or mozzarella, tomato and fresh basil.
STAY IN AND COOK
Relax with Rose’s winter wonders MUSHROOM STEAKS
BAKED SWEET POTATOES
SPEEDY ROAST VEG
PIZZA OMELETTE
Remove stems from big mushrooms, fry on both sides, top with grated cheese, cubes of marinated tofu and brown under the grill.
Scrub, prick and bake sweet potatoes at 200C/400F/Gas 6, until soft. Serve on rocket with a wedge or lime; or rub chunky pieces of sweet potato with olive oil and roast.
Put red and yellow pepper, red onion, courgette and aubergine into a tin, toss with 1 tbsp olive oil, roast for 40 mins, adding cherry tomatoes for the last 5 mins, top with halloumi cheese.
Top a 4-egg omelette with baby leaf spinach softened in butter, sliced goat’s cheese log with rind, cherry tomatoes, scattering of veggie Parmesan-style cheese and brown under the grill.
Have you got a question to ask Rose? Email
[email protected] or find us on Twitter or Facebook 66
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Bites dvertoria _Layout 1 05/12/2014 09:20 Page
PROMOTIONAL FEATURE
5 WAYS TO GO VEGAN
Lee oc
of egan food company te gi es us fi e easy tips to ma e the transition to dairy free simple 2 CONCENTRATE ON WHAT YOU CAN EAT
GOURMET FISHSTYLE STEAK
LINCOLN SAUSAGE
or some people, egan diets can feel restricti e, so it helps to focus on hat you can eat, rather than hat you can t ost of hat you already en oy is li ely to be egan, from fresh fruits and egetables to holesome grains and filling beans and lentils lus there are a great range of dairy free alternati es readily a ailable, meaning the meals you already coo can be easily adapted We sell a huge range of dairy free cheeses in total , delicious yoghurts made from pea protein and coconut oil perfect for replacing butter We also stoc a line of egan chocolates, fudges and chocolate co ered raisins, meaning your s eet tooth needn t miss out either
3 GET CREATIVE!
MEAT-FREE STREAKY RASHERS
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you re oo to cut c or e your oo o t oo e t cutt out ry t et e er et er you t to co t to e ty e c e or y re t e re r o c e e t ere re ot o y y to e t e tc e er
any egans say that they e tried more e citing foods as a result of their diet, so be bold and start e perimenting in the itchen hallenge yourself ith one ne ingredient each ee , hether that s ancient grain free ah or our range of fish style products ur ish free Tuna t is lo ely in pasta ba es hile our ish free Thai ish a es are di ine ith s eet chilli sauce and a palate cleansing cucumber salad
4 STOCK UP
There ll be some nights hen you simply don t ha e the energy to coo a delicious and healthy egan meal from scratch, and this, some people tell us, is ho they e fallen off the agon uy in some of your fa ourite comfort foods Whether it s a uicy ham and pineapple pi a, fla y sausage rolls or satisfying pasties, e ma e egan ersions of them all, ith ne t day deli ery a ailable
5 DON’T BE EMBARRASSED
ating round friends after going egan can be tric y, but you needn t feel li e a nuisance imply arn your friend in plenty of time, and offer to bring a dish If you thin they might not get on ith an entirely eg based meals, enlist the help of our free products so you can recreate the meaty or dairy pac ed meals they re used to Who no s, maybe they ll ma e the s itch ith you
BEEF-STYLE PASTIES
1 BE PREPARED
egans are still under catered for in high street restaurants, so it pays to thin ahead If you re dashing out to grab a uic sand ich from a shop at lunch, you might find the meat free options limited to ust egg or cheese, hich is of no use to a egan itch the dry prepac ed sarnies and pac your o n healthy lunch o for hummus and roasted pepper sand iches, bagels ith our e t ree ee ty e ce ith a smear of horseradish or a rench stic pi a topped ith tomato sauce, our ry ree o re ee y ce and sliced red onions
WHITE CHEDDAR STYLE CHEEZLY
ind out more at
te oo
co WWW.COOKVEG.CO.UK
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Enjoy delicious food that’s good for you with this month’s gourmet know-how ····························································································································
Surprise, surprise, I over indulged at Christmas. As the old saying goes, good eaters make good cooks, and boy did I improve my own kitchen skills during the festive season. Now it’s time to lay off the fatty foods in favour of a little clean living... But that doesn't mean I have to live like a rabbit, eking out a living on cabbage soups and eyewatering grapefruits. A few changes to my cooking style should do the trick and here, I’ve rounded up my favourite tips, recipes and gadgets for you to do the same. From clever swaps to make to your diet and our favourite recipe for low-fat hummus to 3 healthy upgrades to your favourite potato recipes, this section is jam-packed full of inspiration. Because after all, if you’re trying to enjoy foods that are a little lighter this month, there’s no need to feel deprived.
ECIPE THE ESSENTIAL R Hummus
Keep it simple or dress it up – hummus is great source of protein that will keep you feeling fuller for longer. In a food processor, whiz up 1 tin of chickpeas with 1 garlic clove, 1 tbsp tahini and a good squeeze of lemon. Loosen with a little rapeseed oil and flavour as you like.
3 HEALTHY UPGRADES BANISH BORING VEGGIES THIS CHRISTMAS WITH OUR SIMPLE TWISTS ON WELL-LOVED CLASSICS
we love
Fancy Quinoa h
Merchant Gourmet Red and White Quinoa (£1.99, Tesco) is the easiest way to make a salad for work. Simply chop up your favourite salad ingredients, toss with the ready-cooked superfood, dress, season and enjoy. It’s part of a wider range, which includes freekah, Puy lentils and mixed grains. 68
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CREAMY MASHED POTATO Boil your peeled and quartered potatoes. Once cooked, pass through a potato ricer. Beat with low-fat crème fraîche and season. Serve with finely chopped fresh parsley if desired.
CRISPY FLUFFY CHIPS Peel your potatoes and slice lengthways into chips. Boil for four minutes, drain and leave to dry for eight minutes. Preheat your oven. Scatter your chips on a baking spray and spray with cooking oil. Season and bake until crispy.
INDULGENT DAUPHINOISE Substitute the cream in your dauphinoise by mixing together 250ml whole milk with 200g low-fat crème fraîche. Add two crushed garlic cloves, season and add to peeled and thinly cut potato slices. Pack into a casserole dish and bake in a hot oven until cooked.
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cookery school
KIT LIST When it comes to keeping your meals healthy, it’s all about portion control...
Make your best ever...
POACHED EGGS ✹ Use the best quality and freshest eggs ✹ Bring a pan of boiling water to the boil (Delia reckons less is more, and only uses a small pan filled 4cm deep) ✹ As with pasta, it helps to season your water ✹ Add 1 tsp white wine vinegar to the water ✹ Crack your egg into a cup – this will help you add it to the boiling water in one swift motion ✹ Whisk your boiling water before slipping the egg into the water in one smooth action ✹ Cook your eggs for two minutes if you like them soft, four minutes for a firmer egg
Tesco Geese Measuring Cups £10 These adorable measuring cups from Tesco are just the ticket for measuring grated cheese for sprinkling on your pasta, or butter in your cakes
Laura Ashley Chick and Egg Measuring Spoons £16 Get a handle on the amount of oil you’re using when frying onions by using these pretty measuring spoons
Make the switch!
Have you tried Meet the Alternative yet? • All the products are made with high-quality soya, and are free from cholesterol. • They’re low in fat; the Beef Style Mince is less than 1% fat! • Meet the Alternative foods are higher in protein than any other meat replacement product, to keep you full.
• The range of foods are a great source of protein. • Soya provides all the essential amino acids you need. • They're low in calories, great if you’re on a diet. • They contain no artificial colours, flavours or preservatives.
Katie Alice Vintage Scales £14.99, www.english-table.com Only cook yourself 75g pasta using these pretty scales, which will look fabulous sat atop any kitchen counter
Meet the Alternative products are all priced at £2.99. To find your nearest stockist, and to check out the promotions, visit www.meetthe alternative.co.uk WWW.COOKVEG.CO.UK
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cookery IN SEASON school
Ginger
+
+ EASY SAUCES №1
Honey
+
+
Soy sauce
Garlic stir it up!
“Stir-fries are a quick way to a healthy meal. Make your own sauce by combining 1 tbsp honey, 3 tbsp soy sauce, 2cm piece finely grated fresh root ginger and 2 crushed garlic cloves. Stir through cooked veggies and noodles (rice, not egg) and serve”
The perfect healthy start to your day
YOUR ULTIMATE SMOOTHIE BLUEBERRY & MAPLE SYRUP OAT SMOOTHIE Serves 1 Ready in 2 mins 150g blueberries (fresh or frozen) 2 tbsp Clarks Pure Maple Syrup
100g rolled oats 1/2 tsp vanilla 240ml yoghurt 240 ml milk or apple juice 1 Leave the oats to sit in yoghurt for a few hours. 2 Purée everything in a food processor and serve.
FOOD HISTORY Pyrex is one of those brands nearly everyone has in their house. Its durability and design mean that once you’ve bought an item, it hangs around the kitchen for a long time. It’s an old brand – next year celebrating its 100th birthday – which started in America. ILLUSTRATION: LOUISE ABBOTT
The heat-tempered glass that is known for was developed years earlier by Corning Glass scientists, who were charged with creating lantern glass for railways that could handle changes in temperature. By 1913, the glass was used in a number of industrial ways, but it found its way into the kitchen when Bessie Littleton, wife of a Corning scientist, asked her husband to bring home some glass to use in place of a broken casserole dish. He gave her the sawn off bottoms of battery jars and the idea for Pyrex kitchenware was born!
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“This warming soup only costs £1.40 per serving, and goes perfectly with a fresh and floral white wine”
THESE MEALS ARE ALL READY IN JUST 30 MINUTES!
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EVERYDAY IN SEASON
YOUR NEW
week midMENU 5 speedy after-work dinners, when time is not on your side MONDAY
PEAR, POTATO & WATERCRESS SOUP E
£
1 tbsp olive oil 1 medium potato, peeled and diced 500g pears, peeled, cored and diced 1 lt vegetable stock 2 x 85g bags watercress 100ml single cream 60g hazelnuts, chopped
RECIPE FROM WWW.MORRISONS.CO.UK
For the crostini 4 slices French stick 50g goat’s cheese, sliced into 4 rings 1 Heat the oil in a large pan and add the potato and pears. Cook over a low heat for five minutes, stirring, then add the stock and bring to the boil. Reduce the heat and simmer for 20 minutes 2 Add the watercress and cream and cook for a further two minutes. Blend until smooth and season to taste. Add half the chopped hazelnuts. 3 To make the crostini, lightly toast the French stick slices on both sides, top each with a slice of goat’s cheese and grill for two minutes until the cheese just begins to melt. To serve, ladle the soups into warmed bowls, top with a crostini and scatter the remaining chopped hazelnuts over the top. PER SERVING: 684 CALS, 19G FAT
RECIPE FROM WWW.MORRISONS.CO.UK
Serves 4 Ready in 30 mins
TUESDAY
CREAMY VEGETABLE CURRY E
£
V
Serves 4 Ready in 30 mins 250g basmati rice 1 tbsp vegetable oil 1 garlic clove, peeled and crushed 5 tbsp tikka masala curry paste 400ml coconut milk 1 vegan gluten-free vegetable
stock cube 3 large sweet potatoes, peeled and diced 160g spinach 1 Cook the rice according to the packet instructions. Meanwhile, heat the oil in a large pan, stir in the garlic and curry paste and fry, stirring continuously, for two minutes. 2 Pour over the coconut milk and 150ml of water then crumble over the stock cube and stir in the sweet potatoes. Bring to the boil, cover and simmer for 15 minutes until the sweet potatoes are just tender. 3 Remove from the heat and season. Stir in the spinach until just wilted and serve with the basmati rice. PER SERVING: 543 CALS 18G FAT
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T T E
“You can substitute fresh mushrooms for some of the dried ones, but not all of them or the flavour will be less intense” WEDNESDAY
CREAMY WILD MUSHROOM AND WALNUT PASTA E
£
Serves 2 Ready in 30 mins 50g mixed dried mushrooms 200g tagliatelle 60g walnuts, roughly chopped 1/2 tbsp olive oil 3 shallots, peeled and finely chopped 1 garlic clove, peeled and crushed 1 tbsp fresh thyme leaves 10g butter 1 tsp wholegrain mustard
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2 tbsp marsala 150ml single cream 1/2 unwaxed lemon, juice and zest 1 Place the dried mushrooms in a large bowl and pour over 400ml boiling water. Set aside to soak. Cook the pasta in boiling water according to the packet instructions. Heat a large saucepan over a medium to high heat and toast the walnuts for two minutes. 2 Return the pan to the heat, add the oil and sauté the shallots for three minutes. Drain the mushrooms and squeeze out any excess water, reserving some of the water. Add the garlic and thyme to the shallots and cook for a further minute. Then reduce to a low-medium heat and stir through the butter and mushrooms. Cook for five minutes until warmed through. 3 Stir the mustard and marsala into the mushrooms and cook for about 15 seconds then pour over the cream and lemon juice and cook for one minute. 4 Drain the pasta and toss it through the mushrooms with half of the toasted walnuts and a little of the mushroom water to loosen the sauce. Transfer to plates and scatter with the remaining walnuts and lemon zest. PER SERVING: 833 CALS, 45.4G FAT
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IN SEASON EVERYDAY
THURSDAY
SICHUAN PEPPER & TOFU STIR-FRY £
E
V
Serves 2-3 Ready in 20 mins
RECIPE FROM WWW.WAITROSE.CO.UK
349g pack Blue Dragon Tofu Firm Silken Style 25g plain flour 2 tbsp sunflower oil 1 tsp sichuan pepper, crushed in a pestle and mortar 300g mixed peppers 300g rice noodles 2 tbsp dark soy sauce 2 tbsp shaoxing rice wine 1 Cut the tofu into eight slices and pat dry with some kitchen towel. Tip the flour on to a plate and season well. Add the tofu slices and dust with the seasoned flour. 2 Heat the oil in a large non-stick frying pan and add the tofu slices. Fry for 2-3 minutes on each side, until golden, then transfer to a plate and keep warm. 3 Add the sichuan pepper and the mixed peppers to the pan and stir-fry for one minute, then add the noodles and stir-fry for three minutes. 4 Stir in the soy sauce and rice wine and cook for another minute. Divide between 2-3 serving bowls or plates and top with the tofu slices. Serve straight away. PER SERVING: 292 CALS, 19.1G FAT
FRIDAY
PEA & CAULIFLOWER FRITTATA £
E
Serves 4 Ready in 30 mins 1 cauliflower, broken into small florets 100g frozen peas 6 large free-range eggs handful of spring onions, thinly sliced 1 tsp toasted cumin seeds, lightly crushed 25g white breadcrumbs olive oil spray 50g feta 1 Cook the cauliflower in a pan of boiling water for 10 minutes until just tender, adding the peas for the last minute. Drain well. 2 Meanwhile, beat the eggs then stir in the spring onions, cumin and breadcrumbs. Stir in the cooked cauliflower and peas. 3 Lightly spray a 22cm non-stick frying pan with oil and pour in the egg mixture. Cook on the lowest heat for 12 minutes, then scatter over the cheese. 4 Preheat the grill to medium and cook the top of the frittata for five minutes (make sure the pan handle doesn’t get too hot) until golden and completely cooked all the way through. 5 Slip the frittata out of the pan and onto a board. Cut into wedges and serve. PER SERVING: 292 CALS, 19.1G FAT
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CV FEBRUARY 15 ISSUE 73 ROP master_COOK VEG 05/12/2014 13:43 Page 76
Pure ty e 5_Layout 1 04/12/2014 1 : 0 Page
Pure Style
a e your en ironment ust that little bit lo elier
3 OF THE BEST...
Valentine’s treats
e t or ro tc t irch roo ireside cented andle , birch andbroo co u
SIMPLE STYLE
There’s nothing like a chic yet cosy knit, such as The Trellis umper, £69 www.bibico.co.uk , to help lift your mood on a wintery day. Team it with skinny jeans and boots for a super sleek look. All garments from Bibico are produced in fair trade cooperatives that provide women with training, education and work.
GET SPINNING e t oot or r If you re on the search for the perfect inter boots, loo no further than i ie oot ear They offer a range of snug and stylish designs, made from high uality leather and fur alternati es We lo e the ne edges orn ith a blac umper dress y e oot e r co
ECO QUEEN JANEY LEE GRACE KNOWS EVERY GREEN TRICK GOING
oid using the tumble dryer too often, not only do they use a huge amount of energy, they can also be damaging to clothes elie e it or not, a spin dryer the ind that you find in s imming pool changing room are incredibly effecti e at s uee ing the moisture out of et laundry The drying time is much uic er and after ust a t o minute spin a torrent of ater seems to come out Then the clothes can be dried outside or on a clothes horse ou may find an old spin dryer languishing in a relati es garage I pic ed one up for around a tenner in a un shop
e t or e t e touc yumi Tran uillity assage ath and ody il , ayuuri co u
rac ing cleaning ost of us toss our free range egg e t or e shells in the rgani ue a e oisturising compost bin ace alm , ithout a second sil erto nhealth co u thought, says ita arcangelo, from en ironmental charity riends of The arth e t time, hy not mi them ith a little soapy ater and use as a non to ic abrasi e for those tough to clean pots and pans
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oo ing
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IN SEASON NEW SKILLS
T
Page 2
hico’s C oo er oo
This issue, ondon egetarian oo ery chool o ner co r ce co brightens up your inter ith sunshine a ours, in the form of blood oranges
he inter months bring ith it much lo ed hearty and comforting root egetable based dishes, ho e er as this seasonal crop comes to an end, the blood orange arri es gi ing a sudden burst of a our and colour to these still dar days
The blood orange is a natural ariation of the common orange and its debut in ebruary and arch is ery elcome Its ery distincti e dar red pigmentation is caused by high concentrations of naturally occurring antio idant pigments commonly found in flo ers called anthocyanins, hile the long cold editerranean night temperature is hat creates this ery distincti e rich ruby tint
PASTA BLOOD ORANGE PASTA SAUCE WITH GARLIC BREADCRUMBS E
£
er es s n entr e e in ins 1 Boil 200g linguine pasta and drain and set aside. 2 Heat a large sauté pan and add 30ml olive oil and 3 pressed garlic cloves and sauté for 30 seconds followed by
Ta e your pic
The three most common arieties of these blood oranges in our supermar ets are the oro from merica, the anguinello from pain and the Tarocco from Italy in particular icily hich unsurprisingly en oys a rotected eographical tatus The fla our of the blood orange is more intensi e and concentrated compared to the common orange and it imparts a uni ue raspberry undertone uality ith a slight bitter s eet after taste et s enture a ay from the regular uses of blood oranges the sorbets, salad accompaniments and marmalades ith this recipe that brings an eruption of fla ours and something truly special to share ith friends It pairs ery ell ith an Italian chardonnay
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co r ce co t e o er o Lo o e et r oo ery c oo e ert or cu e e tr e u t y o y rt u r e o e eo e ter ort rc out er uro e ter oo or ore or t o o cour e on on e et ri ns oo o u
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ILLUSTRATIONS BY LOUISE ABBOTT
50g white breadcrumbs (traditionally, this should be made from dried ciabatta) and 1 teaspoon of salt and pepper and the zest of one third of a blood orange. Cook for three minutes until lightly gold brown and transfer onto a plate to cool and set aside. 3 Reheat the same sauté pan and add 175ml freshly squeezed blood orange juice and bring to the boil and add the linguine and mix well. Immediately add 10g chopped parsley, 30g grated vegetarian Pecorino-style cheese and the breadcrumbs and mix together well taking care you do not overcook the pasta. Plate and serve hot with a drizzle of 20ml extra virgin olive oil.
CV FEBRUARY 15 ISSUE 73 ROP master_COOK VEG 05/12/2014 16:18 Page 79
London’s very own vegetarian and vegan cookery school where the focus is on essential skills – education – techniques A wide range of hands on workshops to select from everyday cooking to specialist regional cooking but, always cuisines away from the ordinary LONDON VEGETARIAN SCHOOL 217 Long Lane, London, SE1 www.londonvegetarianschool.co.uk
[email protected] 08448849198
Seasoned to Perfection_Layout 1 05/12/2014 16:51 Page 2
SEASONED TO
n o i t c e f r Pe
Dig in to Jack Monroe’s delicious recipes that use the best of this month’s produce
Recipes taken from Jack Monroe’s A Year in 120 Recipes* (£18.99, Penguin).
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*INCLUDES NON-VEGETARIAN CONTENT
BOOKSHELF
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IN SEASON EAT IT NOW
“It’s sort of a muffin, sort of a piz , sort of a ridiculously named open-topped toastedsandwich-bun thing. It was a quick late-night munchy snack after a long day and it occurred to me that it would be a fab lunchbox alternative to sandwiches, and great for fussy households or involving the kids in cooking: everyone can add what they like to theirs... Pesto of any kind is optional, but utterly delicious.”
Eat it now: Kale
h
MUFFIZZAS E
£
Makes 12 Ready in 20 mins 6 white breakfast muffins, halved 1 x 400g tin of chopped tomatoes or 140g tomato purée 2 balls of vegetarian mozzarella 2 tbsp vegetarian kale pesto (see Masterclass) or finely chopped basil, whole basil leaves or spinach 1 Halve the muffins: one muffin will make two muffizzas. Spread a dollop of chopped tomatoes on top or a little tomato purée, right to the edges. Add slices of mozzarella and a dollop of pesto to cover, then toast under the grill until the cheese is melting. Voilà. PER MUFFIN (WITHOUT THE PESTO): 133 CALS, 4.5G FAT
COOK’S TIP
Experiment with toppings: leftover chilli or olives would be immense on these with a layer of cheese on top.
MASTERCLASS KALE PESTO GF
E
£
Makes 14 portions Ready in 10 mins 200g kale 1 fresh chilli 80g strong, hard vegetarian cheese
150ml oil, sunflower or groundnut, plus extra for sealing 150ml water 30ml lemon juice 1 Cut any tough stalks out of the kale. Slice the chilli. Grate the cheese. Stuff as much kale as you can fit into a blender (you can add more later). Throw in the rest of the ingredients, then blend until the kale has turned into a vivid green pulp. Turn the blender off. Add any remaining kale, and blend again. 2 Spoon the pesto into a clean jar, pour a little extra oil over the top to seal, and put on the lid. PER PORTION: 117 CALS, 12.1G FAT
Eat it now: Forced rhubarb
h
RHUBARB AND GINGER CRUMBLE E
£
Serves 6 Ready in 1 hr 600g fresh rhubarb 6cm thumb of fresh ginger 100g sugar – I like soft dark brown sugar, but any will do 150g flour 75g porridge oats 100g butter 1 Preheat the oven to 180C/350F/Gas 4. 2 Trim and slice the rhubarb in to 1cm chunks and place in the bottom of an ovenproof dish. For best results use one around 20cm across, but it’s not an absolute requirement.
3 Peel the ginger and grate it over the rhubarb, then sprinkle on 50g of the sugar evenly. Stir briefly to combine. 4 To make the crumble topping, put the flour and oats in to a large mixing bowl. Dice the butter and add it to the bowl, then rub it in with your fingertips until it is all incorporated. Pour in the remaining 50g sugar and stir in. 5 Scatter half of the crumble topping over the rhubarb and pat it down with your fingertips. Repeat with most of the remaining half, then sprinkle the rest loosely on top. 6 Bake in the centre of the oven for around 40 minutes, or until the rhubarb is soft and tender and the topping is a deliciously crunchy golden brown. 7 If the top starts to burn, or cook faster than the rest, take the dish out of the oven and cover it with foil. Turn the oven down a notch and continue to cook. PER SERVING: 352 CALS, 15.1G FAT WWW.COOKVEG.CO.UK
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Popcorn Bucket and Drink Set, £10, Sainsbury’s
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Pop The Question Valentine’s Cracker, £12, www.elliellie.co.uk
Personalised Chopping Board, £24.99, www.gettingpersonal.co.uk
Tea and Bubbles Hamper, £34.99, www.virginiahayward.com WWW.COOKVEG.CO.UK
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USE YOUR LOAF! Forget toasting it, chef Richard Corrigan is here to show Cook Veg readers how to get more from the humble loaf of bread
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IN SEASON EVERYDAY
GRILLED PEPPER PANZANELLA WITH FETA £
E
Serve 4 Ready in 30 mins 1 red, 1 yellow and 1 orange pepper, quartered lengthwise, and deseeded 1/2 a loaf of Cranks Breaditerranean bread, 3/4 inch cubed 340g feta cheese, coarsely crumbled 300g cherry tomatoes, halved 1 small red onion, diced small bunch chopped fresh basil 4 tbsp extra-virgin olive oil; more for brushing 1 tbsp fresh lemon juice 1 garlic clove, crushed sea salt and freshly ground black pepper 1 Prepare a pan on medium-high heat. Brush the pepper quarters with oil and season with salt and pepper. 2 Grill the peppers skin-side down until grill marks form on one side, about five minutes. Flip the peppers and continue to grill until crisp-tender, about two minutes more. 3 Meanwhile, grill the bread, turning once, until nicely toasted on both sides. 4 Cut the peppers into 2cm pieces and add to the bowl. Stir in the cherry tomatoes, onion and basil. 5 In a small bowl, whisk together the remaining oil, the lemon juice, garlic, 1/4 tsp salt, and 1/4 tsp pepper. 6 Drizzle over the salad and toss to combine. 7 Season to taste with more salt and pepper and let stand for 20 minutes before serving so the flavours blend. 8 Serve with the crumbled feta on top. PER SERVING: 543 CALS, 36.8G FAT
“Here, Richard Corrigan uses bread to create a moreish cheese and leek bread pudding, perfect for a hearty helping of homely flavours”
SAVOURY CHEESE AND LEEK BREAD PUDDING £
E
Serves 4 Ready in 45 mins 2 medium leeks, sliced 1 large loaf of Cranks Hippity Homity, sliced and cut into triangles 12 cherry tomatoes, halved 150g Cheddar cheese, grated 40g butter 600ml milk 3 free-range medium eggs freshly ground black pepper 1/2 tsp sea salt 1 Grease a 1.5 litre (2 1/3 pint) baking dish with a little butter. Melt the remaining butter in a frying pan and gently fry the leeks for about five minutes, until softened. 2 Put a layer of bread in the base of the baking dish. Scatter half the leeks and cherry tomatoes on top, then sprinkle with half the grated cheese. Arrange the remaining bread triangles over the surface, followed by the rest of the leeks and cherry tomatoes. 3 Beat the milk and eggs together and season to taste. Pour evenly over the bread, then sprinkle with the remaining cheese. Leave to stand for 20-30 minutes. 4 Preheat the oven to 190C/375F/ Gas 5. Bake the pudding for 30-35 minutes, until puffed-up and golden. PER SERVING: 620 CALS, 32.3G FAT
.. . th i w s e t u n i 5m RICHARD CORRIGAN We catch up with the straight talking chef
Richard on organic vegetables “I come from a small farm where only the horse went into the vegetable garden – that is my background. That [simplicity is] where I come from, and that’s where I’ve spent all of my life trying to get back to” Richard on wholefoods vegetarian company Cranks “I went down to Cranks bakery in London. We share the same suppliers. They have an amazing baking operation down there. I defy any bakery to go down and see what they’re doing. It really is incredible. It’s the real McCoy and that’s why I’m on board with them” Richard on lunch “Yesterday I had some hommity bread toasted with some braised kale on top. I served myself a glass of fino sherry and my God was it good to eat! Keep it coming!” Richard on vegetarianism “I’m desperately trying to make vegetarianism a much bigger part of my menu. I’m bringing my restaurant team slowly out of their addiction to meat and fish protein. It’s a journey, and we’re doing great work. I want vegetables to be the star of the plate” Richard on catering for vegetarians “Vegetarians are well catered for, no question about it. Stellar McCartney was in Corrigans [his restaurant] a few months ago and she was absolutely bowled over. We offered a full a la carte vegetarian menu and I think she was genuinely surprised” WWW.COOKVEG.CO.UK
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Start your day right
National Breakfast Week kicks off on 25th January, so why not shake up your wake up with these delicious recipes from TV chef Phil Vickery?
A
whopping 13% of us never eat breakfast, but a healthy, balanced meal can set you up for the day, providing energy and important nutrients. Some of the vitamins you find in your first food of the day are particularly important to vegans and veggies too, such as calcium, protein, iron and B vitamins, not to mention fibre. Research suggests that breakfast eaters are more likely to be slimmer as they’re less inclined to reach for the sugary snacks mid-morning, so make your New Year’s resolution to enjoy breakfast every day.
Keep it simple
Mornings are very chaotic, so don’t plan to cook yourself a lovely big breakfast with all the trimmings. Make it easy on yourself, with a few clever ideas that you can make ahead or grab on-the-run. Commuters can make themselves (or buy ready made) smoothies – go for ones with oats for added energy. Or, opt for some yoghurt and granola at your desk. A banana and peanut butter sandwich on brown bread can be eaten anywhere with minimum fuss and mess. All these foods will give you slow release energy, putting you in perfect stead for any meetings or appointments. If you’re an office worker who relies too heavily on coffee for your energy fix, enjoy a bowl of wholegrain cereal before 86
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work, and leave some tasty dried fruit in your drawer to munch on through the morning. The starch in the cereal can keep your blood sugar levels steady, which can boost your serotonin levels, helping you to feel good.
For your health
Skipping meals such as breakfast can mean your blood sugar drops, which can make you feel low. Help combat those January blues by having a good breakfast with lots of B vitamins. Vitamin B-12 and other B vitamins
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IN SEASON EVERYDAY
“The best thing since sliced bread. An easy to make breakfast, which is sure to impress. The fruit kebabs go down well with kids and ‘big kids’ alike!” help produce brain chemicals that affect your mood, and low levels of the B’s may be linked to depression. Get yours from fortified breakfast cereals – most cereal packets will tell you how much vitamin B they’ve added. Choose the one with the most and team it up with semi-skimmed milk or one of the many delicious dairy-free options available. Wholegrain bread and eggs give you B vitamins, so a poached egg on toast can do the trick. You can also use breakfast to help ward off those winter colds. Try some
fresh mango for vitamin A and a handful of berries for vitamin C which will give your immune system a boost. Mix them into porridge, or make yourself a smoothie with coconut water. If you find yourself feeling constantly tired, grab yourself something fruity to start to the day – vitamin C is known for helping to reduce fatigue. Add fresh fruit to your cereal, or go for a glass of fruit juice with your brekkie. Iron can also help fight tiredness; so choose foods such as baked beans and dried apricots.
BREAKFAST BAGELS WITH THREE TOPPINGS £
GF
Serves 1 Ready in 8 mins 1 plain or wholemeal bagel, halved Choose from the following options: Avocado & yeast extract 2 tsp yeast extract (e.g. Marmite) 1 /2 ripe avocado, mashed 2 tsp mixed seeds Cottage cheese & marmalade 2 tbsp fat-free cottage cheese 1 tbsp thick cut marmalade Peanut butter & banana 1 1/2 tbsp smooth peanut butter WWW.COOKVEG.CO.UK
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GET INSPIRED! For more inspiring breakfast recipes, to vote in the Best Breakfast Awards or find a local Breakfast Week event to you, visit www.shakeup yourwakeup.com. Keep up to date with news and activities on Twitter @breakfastweek and www.facebook.com/shake upyourwakeup where you can share your breakfast moments in a photo competition.
“For days when you need an added boost. This low-fat, super smoothie is packed full of delicious, nutritious ingredients such as oats, beetroot, and blueberry” 1/2 ripe banana, sliced
drizzle of clear honey
1 Toast the bagels on both sides for 2-3 minutes until golden. Choose one of the toppings above and spread over the bagel halves. PER SERVING: 438 CALS, 17.3G FAT (AVOCADO & YEAST EXTRACT); 333 CALS, 2.2G FAT (COTTAGE CHEESE & MARMALADE); 544 CALS, 23G FAT (PEANUT BUTTER & BANANA)
COOK’S TIP
Use other soft fruit or orange juice instead of apple juice. Try replacing the oats with wheatgerm. For extra sweetness try adding 1 tbsp clear honey.
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EGGY BREKKIE BREAD WITH FRUIT KEBABS £
GF
Serves 2 Ready in 16 mins 1 medium free-range egg 1 tbsp semi-skimmed milk 4 slices brioche selection of fruit (e.g. grapes, banana slices, strawberries, apple cubes etc) 150ml fat-free natural yoghurt 1 tbsp clear honey
1 Beat the egg and milk together and soak the brioche in it. 2 Place the bread on a grill pan lined with baking paper and place under a preheated grill, cook for 2-3 minutes each side until golden. 3 Meanwhile, thread alternative pieces of fruit of your choice onto two wooden skewers or four cocktail sticks and place on top of the eggy bread. 4 Drizzle yoghurt with the honey and serve with the eggy bread and fruit kebab. PER SERVING: 306 CALS, 8.3G FAT
BEETROOT, APPLE & BLUEBERRY OAT SMOOTHIE £
GF
Serves 1 Ready in 5 mins 25g cooked beetroot 2 tbsp oats 100g blueberries 150ml fat-free natural yoghurt 100ml apple juice (see Cook’s Tip) 1 Place all ingredients in a liquidizer and process until smooth, pour into a tall glass and serve. PER SERVING: 240 CALS, 1.6G FAT
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IN SEASON
BREAKFAST BONANZA
Make your mornings tastier with these delicious products
PASS THE BAR The delicious 9bar Breakfast bars are great for those on the go and will provide your morning nutrition anytime that suits you. 9bar’s Breakfast range offers four delicious flavours, all packed with wholesome seeds, chewy oats, puffed brown rice and protein-packed soya crispies, and every bar is gluten and wheat free. Get a case of 16 bars for just £14.40 by ordering online at www.9bar.com
SPREAD THE LOVE Savvy is a range of wonderful, tasty, sweet preserves for toast, sandwiches, crêpes, porridge and ice-cream topping. Made with pure plant syrups, these special, awardwinning blends are based on the way of life typical to the Mediterranean, where vitality and healthy-living comes naturally. Available for £3.49 from all good health stores and delis throughout the UK. For more information, visit www.savvyspreads.com
SPREAD THE LOVE Kick off your Valentine’s Day with breakfast in bed, using The Pickled Village’s Amourous Breakfast Jam, £3.50, was inspired by the sea breeze cocktail. The heady mix of pink grapefruit and cranberry in a marmalade that’s spiked with a nip of vodka is sure to be well received. The Pickled Village make a range of chutneys, preserves, marmalades and curds to the highest standards. Discover the entire range at www.thepickledvillage.co.uk
FRESHEN UP Clarks Carob Fruit Syrup is a naturally sweet sugar alternative, squeezed from the Mediterranean Carob plan. The clear, low GI syrup has 45% less sugar than white refined sugar and is perfect for sweetening any food and drinks. As well as being suitable for vegetarians, vegans and diabetics* it is also a great aid to healthy weight loss. Clarks costs £2.39 and is available from Ocado, Amazon and www.clarksIt.co.uk
OH, HONEY! Sweeten your mornings the healthy way using Org Raw Honeys, £4.99, from Sunita Foods. Available in Forest, Lavender, Rosemary and Thyme flavours, the honey is coldextracted and rich in vitamins and anti-oxidants, with a rich content of minerals. It’s positively divine on toast! Check out all of the Sunita products by visiting www.sunitafoods.co.uk
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FOR YOUR FREE*OXO SIMPLE MANDOLINE SLICER ou on t find ba e are li e this made by anyone else Its uni ue ou can feel the difference
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INSUBSCRIBE SEASON
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1 Heat the vegetable oil in a wok or large frying pan and stir-fry the peppers, spring onions and mushrooms for 4-5 minutes. Stir in the Fajita Seasoning Mix. 2 Warm the tortillas, then spread a generous amount of guacamole over each one. Share the pepper mixture between them. Add some soured cream on top. Roll up and serve
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INDULGENCE
UP FOR GRABS What ill you in this month There are free tic ets to a great sho , healthy food parcels and three cheese hampers to get your hands on
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TO GIVEA WAY!
WIN A HEALTH FOOD HAMPER
If you’ve felt a little run down and been giving Sleeping Beauty a run for her money, it could be an unhealthy digestive system that’s to blame. An unhappy tummy can put our bodies through stress and can also have an effect on other areas of our health too, such as fatigue and trouble sleeping. Eating the right foods, exercising and taking supplements can help ensure your gut is on top form. This month, we have teamed up with health food retailer Holland & Barrett to offer eight lucky readers a ‘Happy Tummy Bundle’ which includes: Bioglan Biotic Balance ChocBalls, £9.99; Holland & Barrett Probiotic Acidophilus Chewable, £10.99; Holland & Barrett Japanese Oil of Peppermint Liquid Extract, £4.89; and Neal’s Yard Wholefoods Mild Ginger £3.29. For your chance to win, visit www.cookveg.co.uk/giveaways
WIN 10 PAIRS OF TICKETS TO A DOUBLE SHOW SPECTACULAR
10
The Edible Garden Show will be bursting into bloom at Alexandra Palace 20-22th March, alongside a fantastic new lifestyle event ‘Good Life Live’, and we’ve got 10 pairs of tickets (worth £25 each) to give away. Perfectly timed for the beginning of the growing season, the show offers an exciting mix of celebrity speakers, interactive advice sessions and cooking demonstrations that will dish up delicious meals using homegrown ingredients. It’s a must-see show for anyone interested in self-sufficiency as it’s packed with masses of trendy and chic ideas for conjuring yummy, healthy meals from plot to plate. To be in with a chance of winning a pair of tickets to this great day out, simply enter online today. For more information, visit www.theediblegardenshow.co.uk. To win free tickets, visit www.cookveg.co.uk/giveaways
TO GIVEA WAY!
WORTH
£250!
WIN A CHEESE HAMPER!
Win one of three delicious Wyke Farms’ hampers, which include samples of delicious Cheddar from the Mature, Extra Mature and Vintage ranges, so you can decide which one is your favourite. The bundle also comes with a cheeseboard, cheese knife and cow mug. Wyke Farms’ cheese is made on a 100 percent sustainable farm in Bruton, Somerset, from cows grazing the lush pastures of the Mendip Hills. The farm is committed to sustainable farming and is the UK’s first national Cheddar brand to become self-sufficient in green energy. For more information, visit www.wykefarms.com. For your chance to win, visit www.cookveg.co.uk/giveaways
or your chance to in this months fabulous pri e dra s get online today www.cookveg.co.uk/giveaways
HOW TO ENTER...
TERMS AND CONDITIONS These prize draws are open to all UK residents aged 18 or over, excluding employees or agents of the associated companies and their families. One entry per person. The prizes detailed in each prize draw cannot be exchanged for goods, or towards the purchase of goods at any retail outlet. Entries must be via our online entry page. It cannot be exchanged for cash, or replaced if lost or 92
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damaged. Entries that do not abide by these terms and conditions will be disqualified. Prizes must be taken as stated and cannot be deferred. The decision of the judge is final and no correspondence will be entered into. CLOSING DATE: 23rd January 2015. Winners will be notified by 13th of February, a list of winners will be available in writing on request from Andrea Turner, 21/23 Phoenix Court, Hawkins Road, Colchester, Essex, CO2 8JY
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PROMOTIONAL FEATURE
nutrient-boosters EVERY VEGGIE NEEDS
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M o e er t e e t ro e ure t o to ec
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There s not much point in eating a irtuous diet if your digesti e system isn t absorbing the goodness from the food and ta ing it to feed the cells in your body If you ant to feel great and function ell, a healthy digesti e tract is crucial and the en ymes in your stomach need to be doing their ob properly nfortunately ith today s modern lifestyle, those en ymes can become depleted That s here e t e o e or c u e , comes in It contains a blend of plant based en ymes hich or together to help properly digest and assimilate food
When you thin of protein po ders, do scary muscles and bulging eins spring to mind Well, thin again, as they re not ust for gym bunnies and can benefit in a hole host of ays rotein is the body s building bloc , and all of your organs, including the s in, muscles, hair and nails need it any hormones are proteins, and the immune system, digesti e system and blood all rely on it to eep tic ing o er oo or Prote P u or , pro ides optimal protein le els from soya, as ell as different itamins, minerals and nutrients Try t o scoops mi ed ith organic apple uice and you e got yourself a super uice
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calcium is your go to mineral ut in order to get the bone strengthening goodness you need calcium s right hand man magnesium agnesium also helps ith muscle cramps and tics and poor sleep In order for your body to absorb these ital minerals it should be supplied in an acidic form, hich is hy L or , not only contains calcium and magnesium in the perfect ratio, but also has a helping of apple cider inegar too
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t this time of year the sniffles are almost ine itable, but to gi e yourself a helping hand your immune system needs a little attention ating a ide range of green leafy eg and fruit is a good idea, as is leading an acti e life, reducing your inta e of alcohol, getting plenty of sleep and de stressing at the end of the day nother ay to help beat the bugs is ith the u e or u or c u e , hich has been specially formulated to aid your immune system It boasts o er different itamins, minerals and li e cultures, including folic acid, iron, selenium, inc and itamins , , , and , all contributing to the normal function of your immune system
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eeling tired for no reason e t oo or , has been designed to help reduce fatigue that many of us succumb to at this time of year, and it s organic The star ingredient of the potent po der is re prouted arley, hich has been har ested before sprouting, allo ing all the en ymes and nutrients to be retained The natural energy boosters niacin, pantothenic acid, ribofla in, thiamine and itamin are also included, helping to eep tiredness at bay While the combination of fla seed, uinoa, turmeric, elp and spirulina contribute to your o erall itality
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COOK VEGETARIAN
PIPING HOT ere you ll find an e citing selection of all the best eggie food, appliances and helpful gadgets that e e stumbled across this month
NICE & SIMPLE
Simply Ice Cream’s seasonal flavours are the perfect way to cheer up the dark winter nights. The Christmas Pudding flavour was recently awarded two stars at the Great Taste Awards, and was described as the ‘taste of Christmas captured in frozen cream’. The rest of the range is great if you’re looking for a fresh and fruity winter treat and includes four delicious sorbets! Try it today from just £4.99 for a 500ml tub. For more information, visit www.simplyicecream.co.uk
LAKE DISTRICT DELIGHT
The English Lake District’s breathtaking countryside has been the inspiration for many poets, and we can see why! This peaceful and idyllic region is the perfect place for a much needed retreat. And, you would be hard pressed to find a more veggie-friendly hotel than Yewfield, which is situated in the heart of the area. Yewfield offers a vegetarian bed and breakfast option, so there’s no better (or healthier!) place to stay when you fancy enjoying the view of Lake Windermere and the other Lake District delights. Visit www.yewfield.co.uk for booking prices
GREEK TO ME
Yeo Valley 0% fat Greekstyle is fat free with a thick and creamy texture, and makes a fantastic accompaniment to fresh fruit for breakfast. As it is natural yoghurt, it has no added sugar, so it’s a sinfree treat! It can also be used to make a delicious dip by adding a little cucumber and garlic and giving it a swirl. Available from all major retailers and independents for £1.50
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COLD THERAPY
Primavera is known for producing an effective and organic skincare range that soothes a variety of properties, and this Cold Therapy Balm is no exception. Primavera Cold Therapy Balm contains organic eucalyptus, which is an antiinflammatory that stimulates the immune system and helps to treat respiratory issues and soothe irritated skin around the nose. It also includes jojoba oil, which battles dehydration like nothing else. It’s great for keeping your skin fresh during the harsh winter months! Pick up a 25ml of Organic Eucalyptus for £13 from www.pravera.co.uk
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TOP PICKS
FRY’S HOT DOGS
BIG FLAVOURS
It’s often quite tricky to fit in the time to meticulously inspect the specific details on the labelling of a bottle. So, this range of vegetarian and vegan friendly natural flavourings from Foodie Flavours is welcomed with open arms! Featuring a diverse range of dairy and gluten-free flavourings including Panettone, Mango, Pistachio, Peppermint and many others, they can liven up any dish and you’ll be safe in the knowledge that they only containing goodness. Available from £3.99 at www.foodieflavours.com or ask your local baking ingredients retailer
FEELING MELLOW
Farrington’s Oils Mellow Yellow Rapeseed Oil celebrates its 10-year anniversary this year and the bottle has undergone a fabulous re-brand to celebrate. The fresher design features the trademark yellow flowers that are a symbol of the health properties and the freshness of the fabulous oil. The vibrant yellow of the new bottle won’t just brighten up your food, it’ll light up the whole kitchen too. Of course the taste is just as great! Grab a 500ml bottle for £4.30 at Waitrose, Sainsbury’s and Ocado
THE SEARCH IS OVER...
Ethical traders Suma has been searching for a particular product for a long time. Suma wanted it to be something very special, and now they’ve finally found it. It’s Suma’s new coconut oil which is 100% pure and organic with strong ethical credentials, something which is important to the company. Only coconuts grown using organic farming methods are chosen. This ensures no nasty chemicals are used and also promotes community growth thanks to the focus on sustainable and natural farming methods. Freshly harvested and pressed within 48 hours of picking, with this coconut oil, you’ll feel like you’re walking on sunshine! You can buy Suma’s new Coconut Oil for £6.85 for 320g from www.suma.coop
These irresistible hot dogs from Fry’s are made with a traditional hickory smoke flavouring and are extra tasty with a homemade sauerkraut. Or, try them in a bap with mustard, served with stewed apple sauce in a baguette, with piccalilli and salad in a sandwich, or nestled in a granary bap with Marmite and fresh watercress. For more information, visit www.frysvegetarian.co.uk
YORKSHIRE BLUE
Handmade with milk from Yorkshire cows, each cheese is matured gently over eight weeks and turned by hand every week to ensure the consistent blue-veining and creamy smooth texture. It’s a good choice as an introduction to blue cheese, at eight weeks it’s buttery, sweet and mild in flavour, as the cheese ages the flavour becomes more complex and the texture even more creamy. Yorkshire Blue is the perfect dinner party winner! Available nationally from £16kg per kilo. Visit www.shepherdspurse.co.uk
STAY HEALTHY
Winter is a great time for using Extra Virgin Avocado Oil. It adds body to soups and stews, and is loaded with vitamin E, necessary to provide energy for winter sports and to keep the immune system boosted to avoid flus and runny noses. Try using it for baking those winter root vegetables, for a golden and delicious treat. The Extra Virgin Avocado Oil (250ml) costs just £4.30, while the Extra Virgin Fair Trade Organic Avocado Oil which supports over 10,000 Kenyan farmers and helps their families achieve a good life (250ml) is only £4.99. Available from Sainsbury’s, Waitrose, Booths, Wholefoods and selected speciality stores.
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It might be getting colder outside, but things are definitely heating up for comedian Lucy Porter
n these long winter months (I know February technically only has 28 days but let’s not be pedantic) I like to spice things up to relieve the gloom. There are two ways of doing this: You can spice things up in the bedroom, but I now leave this to those younger, keener and bendier than me. I prefer to get sweaty in the kitchen.
street-market advertised as ‘super spicy’. The vendor advised me against it and a small crowd gathered to watch me take the first bite. Sure enough it knocked out all oral sensation for three days. I could have had major dental surgery with comfort and ease, but it was delicious and I’d eat it again in a heartbeat.
Winter spice
Turn up the heat
When the temperature outside drops, I turn up the heat by reaching for the chilli powder. In the autumn I am content with a hearty lentil stew, but when winter properly bites those lentils form the basis for a fiery dhal. I am fond of a mushroom stroganoff or vegetable goulash all-yearround, but on a cold night I find myself shaking that paprika pot like crazy. I wasn’t always a fan of piquancy. My childhood diet was pretty bland – for my family garlic was something you had on holiday, and a bay leaf or two would be the closest we came to exotic seasonings. When I was twelve we were all invited to my best friend Reena’s house for a Punjabi dinner. My dad returned exclaiming that the curries had “taken the bloody roof off my mouth.” The next day at school Reena told me those were the mildest dishes her mum had ever cooked. As a student in Manchester I was gifted with ‘The Curry Mile’ of restaurants in Rusholme, where we students went as often as funds would allow. I gradually upped my tolerance to heat until one night a rugby lad dared me to have the most legendarily ferocious vindaloo and I accepted. Despite my watering eyes and streaming nose, I persisted and developed an addiction to the pleasure/pain. I once ordered a dish from a Singapore
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My love of spice has only increased over the years. They say that as you get older your senses of smell and taste diminish, and I certainly find I need food with a bit more zip these days. I’m not averse to drinks that are hot in both senses either – here’s a winter beverage tip: During the day, instead of drinking cups of my usual herbal tea, I keep a peeled lump of ginger by the kettle. I chop off dirty great lumps to make a delicious ginger infusion, and just add a few new chunks every time I make a brew. By the end of the day I have created a beverage that makes your eyes water from three feet away. Although this column is a paean to pepperiness, I can’t deny the appeal of bland stodge in these dark days too – I always pair my curries, stroganoffs and goulashes (not to be confused with galoshes, they’re far chewier) with some kind of starchy carbohydrate. Mash, noodles or oodles of basmati rice will do. Indeed, I am a woman of contradictory urges – part of me wants to sink into the soft, buttery embrace of comfort foods like creamy, silky mashed potato, but another part of me wants the sharp, arousing kick of tongue-tingling, sweatinducing spice. I’m coming over all hot just writing this, it’s all going a bit 50 Shades of Grey. Perhaps I do need to spice things up in the bedroom as well.
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Find us in the frozen aisle in Waitrose, Ocado and Asda
