Your heal thy
start to 20 1
CLEAN & LEAN
DIET PLAN Cleanse & recharge in 3 days Low-cal dishes full of flavour
in k te h t rf wi p av ou s o ; u n LO r W icke FAT ite! h c ;2 Spiced black bean & OF
Plus James Martin’s ultimate steak & fries Simple weeknight suppers
R T OU RECIPE US
D: ST E
TO COOK RIGHT NOW
REVEALED! THE HOT FOOD TRENDS
5-A-D AY ;SO N OURISHING
GET A JUICE BOOST FEELGOOD SPICES LIGHTER CASSOULET YOU CAN EAT DESSERT! Brilliant low-sugar bakes – from cheesecake to custard tart
ON TE E TRIPLE
Cinnamon cashew flapjacks O Tandoori paneer skewers with mango salsa O Basil & coconut salmon with spiced couscous O Honey & orange roast sea bass with lentils O Lemongrass & ginger mussels O
banana & salted caramel sauce O Hot mustard lentils with beetroot & spicy sausage O Moroccan orange & cardamom cake O Squash & chorizo pot pies O Cape Malay chicken curry with yellow rice
Helping you eat well every month
OCoconut crêpes with raspberry sauce O Lardy cake
83 DELICIOUS NEW RECIPES
O Chickengumbo O FruityCaribbeancurryOPiri-pirihalloumi&slawwrapswithsweetpotatowedgesOChipolatasinapplegravywithparsnipcolcannon O Rosemary-stuffedcollarofbaconwithparsleybuttersauceO Celebration piñata cake OSussex pond pudding
Miso-roasted aubergine steaks with sweet potato OSpinach & nutmeg cannelloniO Cinnamon apple pecan pudding O Baked banana cheesecake ODuck confit burger OPoutine
Welcome January 2015
This issue eases you into the New Year with a choice of ways to eat well We’re great believers in the health beneﬁts of cooking at home. When you make a dish, you know what goes into it and you have control over the portion sizes too. Still, after the festive excess, it’s not always easy to adjust to a healthier regime. That’s why we’re tempting you with an unbeatable choice of lighter dishes – just pick the one that suits you. Our light vegetarian plan (p13) is all about cleansing and recharging – the ideal start to your New Year. If sugar is your weakness, we guarantee satisfaction with truly low-sugar bakes (p22) including a warming Cinnamon apple pecan pudding. For hearty and healthier, look no further than the Hairy Dieters’ recipes (and, let’s face it, it’s worked for them). As they say on page 28: ‘We’re not your usual diet role models’. But this is just the point – if they can do it, so can we. Enjoy your New Year cooking.
Food trends for 2015
This year’s take on burgers to all-day breakfast, ﬁnd out what you’ll be eating in 2015 – p42
Gillian Carter, Editor
P.S. We’ve made a change to our publication dates for this new year. From now on, Good Food will be on sale at the beginning of the month listed on the cover. So February’s issue will be on sale from 4 February, giving you plenty of time to plan for Pancake Day, Chinese New Year and Valentine’s Day. Many of you told us that this is what you’d prefer, so you can cook in tune with the season.
Dream of a career in food? Discover the courses that could set you on your way – p50
Subscribe today Receive a copy of James Martin’s Home Comforts Subscribe to the magazine this month and receive a copy of Home Comforts by James Martin. This book of warming favourites makes a wonderful gift for yourself, or why not treat a friend? Turn to page 78 for details.
Editor Gillian Carter Deputy editor Elaine Stocks Creative director Elizabeth Galbraith PA to Gillian Carter and Alﬁe Lewis Emma Bales Senior food editor Barney Desmazery Food editor Cassie Best Acting Commissioning food editor Helen Barker-Benﬁeld Home economist Miriam Nice Cookery assistant Chelsie Collins Art editor Rachel Bayly Designer Suzette Scoble (Acting) Picture editor Tania Cagnoni Chief sub-editor Art Young Senior sub-editor Fiona Forman Staff writer Holly Brooke-Smith TV editor Kathryn Custance TV recipes Petra Jackson Speciality food consultant Henrietta Green Nutritional therapist Kerry Torrens Reader taste team CJ Jackson Wine editor Sarah Jane Evans MW Thanks to Sara Buenfeld, Katy Gilhooly, Emily Kydd, Gary Lockerby, Dom Martin, Tracy Muller-King, Imogen Rose, Todd Slaughter, Helen Upshall, Tamara Vos Publishing director Alﬁe Lewis Publisher Lorna East Senior marketing and events executive Hayley Marsden Reader offer manager Liza Evans [email protected]
immediate.co.uk Subscriptions director Jess Burney Senior direct marketing manager Emma Shooter Subscriptions marketing manager Lynn Swarbrick Digital marketing manager Phil Byles Advertising director Jason Elson Group head Display Catherine Nicolson Senior Display sales executives Rosie Bee, Candice Burrow Classiﬁed sales executive Lloyd Meeks Regional agency sales Nicola Rearden Inserts Harry Rowland Advertising enquiries 020 7150 5044 Head of Print & Partnerships Nicola Shubrook
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Chairman Stephen Alexander Deputy chairman Peter Phippen CEO Tom Bureau bbcgoodfood.com Editor Hannah Williams Food editor Caroline Hire Health editor Roxanne Fisher Senior writer Lily Barclay Writer Natalie Hardwick Digital assistant Sarah Lienard Brand executive Natasha Gandotra Group head Digital sales James Florence Magazine editorial advisers Tam Fry Spokesman, National Obesity Forum Aisling O’Connor Commissioning Executive Daytime (BBC Television) Alison Kirkham Commissioning editor, Knowledge Commissioning, BBC Clare McGinn Head of Network Radio & Music Production, Bristol Camilla Schneideman Managing director, Leiths School of Food and Wine James Winter Series producer, Saturday Kitchen, Cactus TV BBC Worldwide, UK Publishing Director of publishing Nicholas Brett Head of publishing Chris Kerwin Executive consultant editor Orlando Murrin Publishing coordinator Eva Abramik [email protected]
Each month, BBC Good Food readers are the first to cook some of our brand-new recipes before they appear in the magazine. We send them the recipes and pay for the ingredients; they test the dishes at home and give us their verdicts. Read their comments on our recipe pages. Kate Everett, from Kent, has used her mum’s copy of Mary Berry’s Baking Bible since she was little. She also loves Delia Smith’s scones, and has been known to bake them for breakfast! Mark Heal, from Nottinghamshire, says a bacon & egg sandwich always cheers him up. Ken Hom’s Vietnamese chicken curry is his all-time favourite recipe. Rachael Mowat, from Newcastle upon Tyne, is fond of the Hairy Bikers; Si King is from her hometown. She cooks hearty meals for her friends, such as curry or spaghetti Bolognese. Kim Swaby, from Nottingham, says an old wooden spatula is her most-used piece of kitchen kit. She makes French food day to day and Confit duck is her signature dish . Want to be one of our Taste Team testers? Write to CJ Jackson at the address on page 139 or email CJ at [email protected]
Low-sugar Cinnamon apple pecan pudding
Contents January 2015 On our cover this month
Eat well 13
Clean & lean Your New Year 3-day diet – give your body a deep cleanse with our exclusive eating plan 22 Sweet satisfaction New recipes that cleverly cut sugar yet still taste indulgent 28 How the Hairy Bikers stay trim Advice and recipes from Si King and Dave Myers, the BBC’s Hairy Dieters 32 Juice boost! Three new ways with fruit and vegetables, plus juicers on test 34 Why 5-a-day really does add up Our pull-out-and-keep wallchart will help you hit your target every day 35 The health hot list The feelgood regimes for 2015 and the books that help to explain them 36 Make it healthier Lighter Cassoulet 38 How to eat well in 2015 Experts share 25 tips to inspire you
42 Top trends for 2015 We predict what you’ll be eating this year, plus brand-new recipes to cook now 50 Cookery courses that can change your life Dream of a career in food? These courses could set you on your way
54 Stars of the month Earthy, robust root vegetables 63 Let’s eat more… Kale 68 Seasonal & local Ideas for using up your veg box, plus chef Brian Turner’s notebook 71 Gourmet galleries Interesting art, fabulous food 72 Super spices Add ﬂavour, heat – and powerful health beneﬁts to your recipes
Sweetcorn cakes with poached eggs & salsa
THE HEALTH HOT LIST and taking time over our meals, on natural unprocessed foods the latest regimes Eating well in 2015 focuses the go. These new books reﬂect rather than grabbing food on THE TREND Mindful eating also the
Balance food types and textures with Shoku-Iku
– it’s a truly
eat, but Not just about what you impact on your foods you choose, their itself. If you body, and the act of eating TV, checking frequently eat while watching at your desk, your your emails or working best and you’ll digestion won’t be at its Being mindful also barely taste your meal. of how and means considering all aspects animal welfare where to shop, as well as food you put on your plate. holistic approach to the
Good Food by Makiko Sano (£14.99, THE BOOK Shoku-Iku! offer price £13.49, Quadrille) eating’. It reveals the
call ‘conscious Shoku-Iku is what the Japanese ingredients that have with food, from choosing relationship the Japanese at every meal. food types and textures energise the body to balancing she learned to cook grew up in Tokyo, where The author is a chef who includes 70 new recipes, grandmother. Her book alongside her mother and of which are vegan. and dairy-free, and some many of which are gluten-
THE TREND Be good to your gut With conditions such as irritable bowel syndrome on the increase, the subject of good digestion – including alkaline diets and and probiotics – is high eating more prebiotics which is nine gut, Our agenda. on the health our second brain, metres long, has been dubbed nervous system (ENS). as it contains the enteric it also plays a digestion, As well as controlling and mental wellbeing. role in our entire physical
y by Vicki THE BOOK Gut Gastronom (£30, Good Edgson and Adam Palmer Small) Food offer price £27, Jacqui
With concerns over the levels of sugar in juiced fruit, this year’s juicing concentrates on getting your veg in a glass, either on its own (for the or with small amounts of
braver among us) for ﬂavour. fruit, herbs and spices added
for Life THE BOOKS Pure Juicing Food offer by Sarah Cadji (£15, Good price £13.50, Quadrille)
London’s ﬁrst Sarah set up Roots & Bulbs, serves 100% cold-pressed juice bar, which focus on raw veg. ‘It is organic juices, with the fruit and juice your always better to eat your a two-day juice veg,’ says Sarah, who includes your system. ‘reboot’ gently to plan in her book
(£12.99, Good Plenish by Kara Rosen Mitchell Beazley) Food offer price £11.69,
simply replenish, is ‘To plenish, rather than ahead of the curve,’ about keeping your body organic pressed says Kara Rosen. Taking point, she vegetable juice as her starting have the most highlights which plant foods ingredients positive impact, and which ailments. particular can beneﬁt
THE TREND Piling on the protein Already huge in America, the Paleo diet is set to take off in the UK this year. It is based on the way our ancestors would ago, before they have eaten millions of years planting and eating became farmers and started eating wholefoods grains. Paleo focuses on avoids anything in their natural state, and idea of food heaven processed. Ideal if your a pork chop for lunch is eggs for breakfast and fat. – complete with all its crispy
THE TREND New juice
Kara Rosen’s juice recipes are devised to boost, cleanse and heal
Day THE BOOK Paleo Every Good Food by Pete Evans (£18.99,
offer price £17.09, Macmillan) e your eating stresses that this The book’s subtitle is ‘Revolutionis Australian chef Pete Evans the 100-plus recipes long-term way to eat to create good health’ and is not a diet book, but a cleansing and healing the these days takes a incorporate principles for at home: ‘The way I cook is on restaurant-style approach.’ He eats digestive system. The focus back-to-basics or Paleo on how your introduction an not quantity, there’s dishes, and seasonally, opting for quality, to avoid, and why regular every day. body works, which foods and going ‘veggie crazy’ break. d a much-neede fasting can give your system
about muscles THE TREND It’s not just needed to lose weight, he
Feature GILLIAN CARTER | Prawn
photograph LISA LINDER
Shanahan When food writer Andrew on getting a six-pack advice for men focused realised that most diet advice. just simple, sensible weight-loss when what he needed was by Andrew
The Weight Loss Manual THE BOOK Man v Fat: Headline) Food offer price £11.69, Shanahan (£12.99, Good formula for men who like
process into a Man v Fat breaks the diet how to lose why you got fat, then learn a manual: ﬁrst understand ‘structure’. weight and create a winning
at a discount. can buy all of these books is free BBC Good Food readers ct.com/goodfood, p&p buy online at sparkledire Call 01326 569444 or
Warm kale salad with almonds & Serrano ham
104 Tom’s best of British BBC chef Tom Kerridge cooks with a neglected cut of meat: collar of bacon 108 Cake Club A stunning children’s birthday cake from Great British Bake Off winner Nancy Birtwhistle 110 James Martin’s home comforts Indulgent suppers from the BBC chef
Every month 6
8 15 40 70 78 95 98 115 128 128 129 131 138
B k d a a a h e c k OD c c n t
Reader offers READER OFFERS
Great-value pan sets From just £29.99 p84 Multi-function pressure cooker Save £50 p102
e O P u ne OC
ELIC OUS NEW RECI ES
He p ng ou at w ll very month
A Y 20 5
to 2015 &
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WIN ER B
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Plus Jam s Ma t ns u t mate st ak & r es S mp e weekn ght s ppe s
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TO COOK RIGHT NOW
lack bean &
5AD AY ; SO N OU I HING
nt er fav our LO W FAT ite! ;2 Sp ced F
REVEALED! THE HOT FOOD TRENDS
ET A UICE B OST EELGOOD S IC S IGH ER CASSOU ET OU C N E T DESSE T! Br i nt ow sug r ba es f om che se ake o cu t rd art
C e nse & e ha ge n 3 d ys L w al i he f l of av ur
M o o t d u e i e e k w h w e p t o O p a h & u m g a n o i O n am n p e e a p d ng
121 Do it better Preparing celeriac 122 Masterclass Paul Hollywood’s Sussex pond pudding 124 Storecupboard heroes Canned pulses 126 Kids in the kitchen Teach children a life skill
Enjoy more Good Food Find us online, on social media and at our shows Recipe index and menu planner This month we’re… Making a fresh start What’s cooking News, reviews and trends In next month’s issue Sneak preview BBC Good Food subscriber offers Book for the BBC Good Food Shows My kitchen Florence Knight, head chef of Polpetto in London Chefs’ specials TV recipes From your kitchen Your letters and photos Get the best from our recipes Reader recipe Spicy harissa chicken with lentils Classified advertisements The food chain Claudia Roden and Allegra McEvedy share memories
Make it tonight Quick, easy and costed – new ideas for midweek meals 85 Global ﬂavours for your favourites Four fresh ways with chicken breasts 90 Canny cook Cassie Best’s recipes help a family keep their New Year’s resolution to eat more veg
rm s l O
Cover photograph PHILIP WEBB Recipe and food styling JANE HORNBY Styling JENNY IGGLEDEN
Plan a trip – exciting getaways to Italy and Spain From only £539pp p130
January It’s cold outside, so we’re nourishing ourselves with good food that’s delicious and satisfying yet healthy. Find even more feelgood recipes and advice online, on your tablet and in our books – more of what you love, every month
CONTACT US SUBSCRIPTION ENQUIRIES AND BACK ISSUES For new subscriptions, to tell us about changes of name or address, or for any other subscription queries: CALL 01795 414754 EMAIL bbcgoodfood @servicehelpline.co.uk WRITE BBC Good Food, Building 800, Guillat Avenue, Kent Science Park, Sittingbourne, Kent ME9 8GU
Davina joins our show
Our newest live show, Eat Well, comes to London’s Olympia from 27 February–1 March. Davina McCall will be at the show on Saturday 28 February, when she’ll be on stage with chef Marcus Bean as they create recipes from her new book, 5 Weeks to Sugar-Free. Davina will also be signing copies of her book and joining in live interviews. Also at the show will be health expert Natasha Corrett discussing her take on eating well – she has created an exclusive three-day diet plan for the magazine this month (p13). Find out more, and check out the timetable of events, at bbcgoodfoodeatwellshow.com.
EAT WELL WITH US THIS MONTH Our Eat Well magazine is a collection of BBC Good Food’s best triple-tested healthy recipes, from simple suppers to ‘free-from’ meals and lighter entertaining dishes. On sale now, £3.80.
Choose from four new Eat Well titles from BBC Good Food in this handy-sized collection, including fasting recipes and a 14-day diet plan. Great value at £4.99.
The focus of this month’s issue is great ways to eat well, but we’re still indulging in the occasional treat. Our Home economist Miriam Nice shows you how to get homecooked chips just right in a step-by-step video in January’s iPad edition of the magazine. From £2.99 for a single issue, or subscribe from £13.99 for six issues. Download it today from the Apple App Store. You can also read BBC Good Food on your iPhone – we reckon it’s like having the ultimate shopping list in the palm of your hand.
New on bbcgoodfood.com The clever tech team at bbcgoodfood.com has built a new meal-planning section to help you organise your meals when you need a little inspiration – or a lot! Whether you want a week of budget suppers, a dinner party menu for six, or super-healthy eating plans, we’ve got expertly hand-picked recipes, bespoke menus, shopping lists and more in this helpful new section.
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OUR PROMISE TO YOU Q We’ll bring you the best recipes you’ll ﬁnd anywhere to cook at home. Q You can trust us – every recipe in the magazine, including those from
top chefs or cookery books, is tested and retested until we’re conﬁdent it will work ﬁrst time for you at home. Find out more on page 128. Q We know that healthy eating is important to you and your family, so we offer new ways to eat well, plus vital nutritional information. Q We’ll inspire you to cook with seasonal produce and discover new ingredients and ﬂavours. Q We’re realistic about budgets – you’ll find costs per serving on many dishes. Q Above all, whatever kind of cook you are, we promise you’ll ﬁnd plenty to inspire and excite you at BBC Good Food.
JOIN THE CONVERSATION Meet and catch up with cooks like you, comment on our recipes and discover what we’re up to in the Good Food Test Kitchen. Visit bbcgoodfood.com for advice on healthy eating and special diets, online conversion charts, a handy roasting calculator and thousands of triple-tested recipes. You can also follow us on facebook.com/bbcgoodfood, Instagram and Twitter @bbcgoodfood
This month’s recipes RECIPE KEY
Suitable for freezing
Soups, salads & sides
Alkalising green soup 18 Beetroot dip 58 Black pudding mash 107 Braised celery hearts 107 Celeriac soup 60 Cheat’s cauli ’n’ broc cheese 94 Parsnip crisps 59 Poutine 44 Roasted carrot, feta & herb salad 58 Skinny chicken Caesar salad 86 Speedy red pepper chana masala 94 MAKE OUR COVER RECIPE Spiced black bean & chicken soup with kale 66 Swede & parmesan mash 60 Sweetcorn chilli mash 94 Turmeric smoothie bowl 20 Warm Baby Gem & feta salad 20 Warm kale salad with almonds & Serrano ham 64 Wild mushroom soup 116
Alkalising green soup 18 Asian quinoa stir-fry 19 Beetroot & butternut stew 21 Carrot tarte Tatin 58 Green fritters 18 Kale & goats cheese frittata 82 Kale with chana & coconut 64 Miso-roasted aubergine steaks with sweet potato 17 Piri-piri halloumi & slaw wraps with sweet potato wedges 92 Quinoa tabbouleh 15 Roasted carrot, feta & herb salad 58 Roasted cauliﬂower & hazelnut carbonara 81 Spinach & nutmeg cannelloni 76 Sweetcorn cakes with poached eggs & salsa 44 Tandoori paneer skewers with mango salsa 81 Warm Baby Gem & feta salad 20 Winter warmer hearty risotto 126
Breakfasts, juices & smoothies
60 Fish & seafood
Basil & coconut salmon with spiced couscous 82 Cod with almonds & saffron 117 Honey & orange roast sea bass with lentils 83 Lemongrass & ginger mussels 114 Pad Thai omelette 31 Pasta with kale, chilli & mascarpone 67 Prawn & sweet potato cakes 83 Thai & prawn ginger noodles 74
Braised chicken with tamarind & pak choi 116 Butter chicken 86 Cape Malay chicken curry with yellow rice 74 Chicken gumbo 86 Duck conﬁt burger 44 Fruity Caribbean curry 90 Lebanese chicken wraps 86 Smoky chilli chicken wings, spiced potato wedges & Padrón peppers 114 Spanish chicken with crispy paprika potatoes 81 Spicy harissa chicken with lentils 129
Carrot, clementine & pineapple juice 32 Fennel, blueberry & apple juice 32 Green breakfast smoothie 14 Green fritters 18 Honeydew melon, cucumber & lime juice 32 Turmeric smoothie bowl 20
Black pudding, apple & walnuts 101 Chipolatas in apple gravy with parsnip colcannon 92 Ginger beef lettuce wraps 91 Hot mustard lentils with beetroot & spicy sausages 58 Korean sesame pork stir-fry 83 Lamb dhansak 31 Lighter Cassoulet 36 Lithuanian cepelinai: potato dumplings with mushroom sauce and bacon 48 Minced beef plate pie 28 Pot-roast loin of pork in cider with celeriac 60 Rosemary-stuffed collar of bacon with parsley butter sauce 106 Spoil-yourself ﬁllet steaks with fries & Béarnaise sauce 114 Squash & chorizo pot pies 93 Swede, lamb & feta bake 60 Zesty lamb chops with crushed kidney beans 82
Menu planner 108
Our team creates four seasonal menus using recipes from this month’s issue
Ginger beef lettuce wraps p91
Butter chicken p86
Kale with chana & coconut p64
Braised celery hearts p107
Cheat’s cauli ’n’ broc cheese p94
Prawn & sweet potato cakes p83
Pot-roast loin of pork in cider with celeriac p60
Sussex pond pudding p122
Baking & desserts Baked banana cheesecake 25 Celebration piñata cake 108 Chocolate mousse tartlets 118 Cinnamon apple pecan pudding 24 Cinnamon cashew ﬂapjacks 76 Classic Grand Marnier soufﬂé 119 Coconut crêpes with raspberry sauce 26 Custard & nutmeg tart 26 Fruity plait 127 Honey, parsnip & coconut cake 59 Lardy cake 49 Moroccan orange & cardamom cake 24 Sussex pond pudding 122 Wafﬂes with banana & salted caramel sauce 48
Fennel, blueberry & apple juice p32
Lemongrass & ginger mussels p114
Miso-roasted aubergine steaks with sweet potato p17
Coconut crêpes with raspberry sauce p26
Wild mushroom soup p116
Carrot tarte Tatin p58
Quinoa tabbouleh p15
Cinnamon cashew ﬂapjacks p76
BURSTING WITH PASSION FOR TOMATOES SINCE 1965 Using the same Italian vine-ripened tomatoes that we put into our cans, Napolina Passata with Basil is ideal for soups, casseroles and sauces. Available in convenient, easy to open cartons, the Napolina ﬂavoured passata range is truly bursting with ﬂavour.
This month we’re…
Making a fresh start Organise the kitchen and stick to your healthy-eating resolutions with Holly Brooke-Smith’s buys Florette Simple Baby Kale, £1.29, ocado.com Eat raw or steamed – the ultimate ‘superleaf’ of 2015
Aqua Zinger, £25, thegreatgiftcompany.co.uk Flavour water with any fruit you like Ovivo Organic Olive Leaf Infusion, £13.99, Holland & Barrett Kerry Torrens, Good Food’s nutritional therapist, says: ‘Olive leaf extract is high in antioxidants thought to beneﬁt the cardiovascular and immune system.’ Gisele Graham Geometric jar, £12, tch.net Keep your ﬂour, rice or tea bags tidy
Happy Jackson magnetic fridge jotter, £6.99, mollieandfred.co.uk
Zeal magnetic fridge timer, £11.50, quiglo.co.uk Never over-bake a cake again!
Bugatti Vela blender, £170, redcandy.co.uk Great for soups, smoothies and fruit purées
Dip-It utensil set, £26, quinceliving.co.uk
Kuhn Rikon veggie peeler, £15 for three-piece set, Debenhams Colourworks three-piece measuring jug set, £11.95, kitchenbuddies.co.uk
Chef’n Oil Mr. Cooking Oil mister spray, £18, selfridges.co.uk Reduce the amount of oil you use with this reﬁllable container – it gives a ﬁne mist when you spray
Ingenious swivel washing-up brush, £6, John Lewis The head bends so that you can clean every inch of your pans
A weekend to savour Jersey bursts with places to enjoy a superb meal or a perfect pint. Michelin-starred places, where the oysters are so fresh, you can still taste the sea. Coastal places, where gastropubs and trendy cafés serve crab sandwiches so full, you’ll need the miles of breathtaking beaches to walk them off! Country places deep in the island’s lush interior, where cosy inns serving fresh-from-the-ﬁeld produce are tucked away. And stylish places where, after a day exploring, you can simply relax and enjoy a soothing spa treatment. Add a mild climate, easy travel by air or sea from the UK and great-value offers, and you’ve discovered Jersey.
Your New Year 3-day diet
• Nourish your body with alkaline foods • Low-calorie meals and energy-boosting snacks • Meat-free plan to help your body rebalance
CLEAN&LEAN Wave goodbye to festive excess and give your body a New Year deep cleanse with Natasha Corrett’s exclusive eating plan. If you’re looking to lose weight longer-term, it’s also a great way to kick-start 2015 Photographs MIKE ENGLISH
Natasha Corrett started her company, Honestly Healthy, after years of yo-yo dieting had left her feeling fatigued, bloated and under-nourished. She now follows an alkaline way of eating, which focuses predominantly on vegetarian foods and wholegrains, while avoiding foods that put strain on our digestive systems.
‘We all know that processed foods, high sugar and reﬁned foods are “bad” for us. Why is that? One reason is that they are all acid-forming when digested. Foods like meat, sugar, wheat, gluten, cows’ dairy products, coffee and alcohol can react when we digest them to become acidic. When you hear about detoxing the body, this is exactly what you are trying to get out of your system. ‘An alkaline cleanse like this one gives your digestive system a well-earned rest, and helps your body to absorb the nutrients from food more efﬁciently while you are on the plan. Longer-term, this way of eating encourages weight loss, clearer skin, increased energy, better sleep, a stronger immune system, shiny hair and stronger nails. ‘This three-day plan is a gentle way to get back on a healthy track. The meals are low-calorie, but high in nutrition, so you shouldn’t need to add anything extra. However, if your energy levels are ﬂagging, I’ve suggested several healthy snacks (below). If you are pregnant, breastfeeding or on medication, you should check with your doctor ﬁrst before you do any diet plan.’ Natasha
What is alkaline eating? Our bodies function at their optimum when our blood is at a pH of 7.35 on the pH scale. This is an alkaline state, whereas high acidity is gauged at pH 1 – remember the litmus test at school? By maintaining this alkaline state on the scale through the food we eat and drinks we consume, we can prevent a build-up of acid and keep our blood at that optimum pH. If your system is overly acidic, you’ll be more prone to disease, lethargy, poor skin, insomnia, mood swings and all manner of ailments associated with a body that is dealing with stress. Taking away the stress of digesting large quantities of foods that are not good for you means your body can avoid an acid build-up and thrive in a more alkaline state.
DAY 1 BREAKFAST Green breakfast smoothie A healthy start to the day that gives you plenty of energy throughout the morning. This will taste even better if you chill the milk and water.
Healthy snacks Almonds The most alkaline of nuts and packed with magnesium and B and E vitamins. Try them roasted with cinnamon for a little something extra. Walnuts These are ‘brain food’. Packed with essential fatty acids, they help the brain to function at its best. Sunﬂower and pumpkin seeds Mix these with some goji berries and cacao nibs and you’ve got yourself the best protein-packed trail mix. They contain vital vitamin D too. Macadamia nuts High in essential fatty acids, so you only need a few to act as a protein- and calcium-ﬁlled pick-me-up. Dried ﬁgs Highly alkaline, they act as a brilliant antioxidant. Mulberries High in protein, they provide a fantastic energy hit. I love the ones from The Raw Chocolate Company that are dusted in raw cacao.
You could also nibble on…
SERVES 2 (makes 1 litre/13/4 pints) PREP 10 mins NO COOK
Apricots, apples, pears, papaya, mango, avocado, pecans, nut and seed butters, gluten-free oatcakes, gluten-free bread and sesame seeds.
LOW FOLATE FIBRE VIT C 2 OF 5 A DAY FAT
1 handful spinach (about 50g/2oz), roughly chopped 100g/4oz broccoli ﬂorets, roughly chopped 2 celery sticks 4 tbsp desiccated coconut 1 banana 300ml/1/2pt rice milk (see tip, right) 1 /4 tsp spirulina or 1 scoop of greens powder or vegan protein powder (optional)
How you’ll feel Whizz 300ml water and the ingredients in a blender until smooth.
This plan is designed to give your new eating regime a kick-start – not to be followed long-term. As your body adjusts, you may get a few headaches, or feel irritable or fatigued, but this will pass. These side effects are a result of your body adjusting to fewer stimulants, like caffeine and sugar.
PER SERVING energy243kcals• fat10g• saturates7g • carbs27g• sugars18g• fibre6g• protein7g• salt0.4g
Using rice milk? Brown rice milk is a great dairy alternative – I used one from Rude Health. Try to choose unsweetened versions, which are fortiﬁed with calcium and vitamins.
DAY 1 LUNCH Quinoa tabbouleh This dish is packed with nutrients. Parsley is high in iron, which is important if you are a vegetarian. Quinoa is a great low-carbohydrate alternative to rice as it’s actually a seed, so is higher in protein than most carbs. I use Himalayan salt because it has a lower sodium content than table salt and is higher in minerals than sea salt. SERVES 2 PREP 20 mins COOK 20 mins EASY
LOW LOW FOLATE VIT C IRON 2 OF 5 GOOD A DAY 4 YOU FAT CAL
100g/4oz dried quinoa (or make up double – enough for this dish and dinner on Day 2 – and store in the fridge) 75g/21/2oz parsley, roughly chopped 300g/11oz tomatoes, cut into 1cm/1/2in dice (no need to remove the seeds) 100g/4oz cucumber, cut into small dice FOR THE DRESSING 1 tbsp olive oil 2 tbsp balsamic vinegar juice and zest 1/2 lemon drop of vanilla extract 1 tsp rice syrup or agave pinch of Himalayan pink salt 1 /2 garlic clove, crushed 50g/2oz salad leaves, to serve
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1 Cook the quinoa following pack instructions, then set aside to cool. 2 Make the dressing by adding the olive oil, vinegar, lemon juice, vanilla extract, rice syrup, pinch of salt and garlic into a jug and whisk until smooth. Mix this into the quinoa and mix together with all the other ingredients. Serve on a bed of salad leaves. PER SERVING energy 284 kcals • fat 9g • saturates 1g • carbs 38g • sugars 14g • fibre 5g • protein 10g • salt 0.4g
Give it a protein boost
Food styling LIZZIE HARRIS | Styling JENNY IGGLEDEN
Pumpkin seeds and ﬂaked almonds will give you more protein. If you make the dish at a later date, you could include mackerel, which adds vitamin D and valuable omega-3 too.
A FINE HEALTHY TREAT,
For prizes that you can’t eclipse, And tons of tasty topping tips, visit: www.kallo.com
DAY 1 DINNER Miso-roasted aubergine steaks with sweet potato SERVES 2 PREP 20 mins COOK 1 hr 5 mins EASY
LOW LOW FOLATE FIBRE VIT C 2 OF 5 A DAY FAT CAL
1 large aubergine (about 375g/13oz) 2 tbsp brown miso paste (we used Clearspring) 350g/12oz sweet potatoes, unpeeled and cut into chunky wedges 1 tbsp sunﬂower oil thumb-sized piece ginger, grated 1 garlic clove, grated pinch of pink Himalayan salt 8 spring onions, sliced diagonally small pack parsley, leaves chopped
1 Heat oven to 180C/160C fan/gas 4. Peel the aubergine with a potato peeler and roughly spread the miso paste all over it – the best way to do this is with the back of a spoon. 2 Put it in a roasting tin along with the sweet potato wedges. Pour 225ml boiling water into the base of the tin, then add the oil, ginger and garlic. Sprinkle a pinch of salt over the wedges and place in the oven. 3 After 30 mins, pour another 125ml boiling water into the base of the tin and roast for another 20 mins. Repeat, adding 50ml boiling water and the spring onions, and roast for 10 mins more. Check the aubergine is cooked by inserting a knife in the centre – if it is ready it will easily slide in and out, and the aubergine will be soft on the inside. 4 Sprinkle the chopped parsley over the potato wedges, slice the aubergine into 2cm thick ‘steaks’ and serve on top of the potatoes. If there is no sauce in the bottom of the tin, add 3 tbsp water to loosen up the miso, then pour the miso gravy over the aubergine steaks and sprinkle with cracked black pepper.
Cooking the vegetables The water is added gradually in this recipe (and in the Beetroot & butternut stew on p21) to avoid the veg stewing in the liquid, plus it helps them to stay juicy and moist.
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PER SERVING energy 344 kcals • fat 8g • saturates 1g • carbs 54g • sugars 30g • fibre 15g • protein 6g • salt 2.5g
DAY 2 BREAKFAST Green fritters These are quick and simple to prepare, and make a satisfying start to the day. You can experiment with the green veg you use – just make sure that it adds up to the same weight. Eggs are a great source of protein, and a fantastic breakfast after a workout. These also make a good lunch or dinner if served with a salad.
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SERVES 2 (makes 6 fritters) PREP 15 mins COOK 15 mins EASY
1 OF 5 GOOD GLUTEN FOLATE VIT C A DAY 4 YOU FREE
140g/5oz courgettes, grated 3 medium eggs 85g/3oz broccoli ﬂorets, ﬁnely chopped small pack dill, roughly chopped 3 tbsp gluten-free ﬂour or rice ﬂour 2 tbsp sunﬂower oil, for frying
1 Squeeze the courgettes between your hands to remove any excess moisture, or tip onto a clean tea towel and twist it to squeeze out the moisture. 2 Beat the eggs in a bowl, add the broccoli, courgettes and most of the dill, and mix together. Add the ﬂour, mix again and season. 3 Heat the oil in a non-stick frying pan. Put a large serving spoon of the mixture in the pan, then add 2 more spoonfuls so you have 3 fritters. Leave for 3-4 mins on a medium heat until golden brown on one side and solid enough for you to ﬂip over, then ﬂip over and leave to go golden on the other side. Repeat to make 3 more fritters (there is no need to add any more oil to the pan after the ﬁrst batch). Scatter with the remaining dill to serve. PER SERVING energy 359 kcals • fat 21g • saturates 4g • carbs 25g • sugars 2g • fibre 4g • protein 16g • salt 0.5g
Give it a boost Increase vitamin D and omega-3 levels by serving some poached salmon with your fritters. For more protein, serve with an egg.
DAY 2 LUNCH Alkalising green soup Ground turmeric is a fantastic immune system booster – it fights off colds and gives you loads of energy, as it is a natural stimulant. I have it in tea most mornings. Fresh turmeric is harder to find, but is more beneficial than ground, as any fresh vegetable or root is more potent in its natural form. SERVES 2 PREP 15 mins COOK 20 mins EASY
LOW 2OF 5 FOLATE VIT C IRON GOOD GLUTEN 4YOU FREE FAT A DAY
500ml/18ﬂ oz stock, made by mixing 1 tbsp bouillon powder and boiling water in a jug 1 tbsp sunﬂower oil 2 garlic cloves, sliced thumb-sized piece ginger, sliced 1 /2 tsp ground coriander 3cm/1in piece fresh turmeric root, peeled and grated, or 1/2 tsp ground turmeric pinch of pink Himalayan salt 200g/7oz courgettes, roughly sliced 85g/3oz broccoli 100g/4oz kale, chopped 1 lime, zested and juiced small pack parsley, roughly chopped, reserving a few whole leaves to serve
1 Put the oil in a deep pan, add the garlic, ginger, coriander, turmeric and salt, fry on a medium heat for 2 mins, then add 3 tbsp water to give a bit more moisture to the spices. 2 Add the courgettes, making sure you mix well to coat the slices in all the spices, and continue cooking for 3 mins. Add 400ml stock and leave to simmer for 3 mins. 3 Add the broccoli, kale and lime juice with the rest of the stock. Leave to cook again for another 3-4 mins until all the vegetables are soft. 4 Take off the heat and add the chopped parsley. Pour everything into a blender and blend on high speed until smooth. It will be a beautiful green with bits of dark speckled through (which is the kale). Garnish with lime zest and parsley. PER SERVING energy 182 kcals • fat 8g • saturates 1g • carbs 14g • sugars 4g • fibre 5g • protein 10g • salt 0.7g
Give it a boost Place a poached egg in the middle of the soup before serving to increase the protein content.
DAY 2 DINNER Asian quinoa stir-fry This would also work well with rice noodles in place of quinoa. Tamari, a wheat-free alternative to soy sauce, is naturally salty. You might be surprised to see limes in here but, like lemons, they have an alkalising effect on the body when they’re digested. SERVES 2-3 PREP 20 mins COOK 15 mins plus 20 mins if cooking quinoa from scratch EASY
LOW FOLATE FIBRE VIT C IRON 3OF 5 A DAY CAL
100g/4oz dried quinoa (or the leftovers from the day before) 1 tbsp sesame oil 1 small red onion, thinly sliced 1 garlic clove, grated thumb-sized piece ginger, grated 1 /2 tsp ground coriander 1 tbsp wheat-free tamari 1 red pepper, cut in 1cm/ 1/2 slices 1 large courgette (about 250g/9oz), sliced 100g/4oz green beans, tailed and cut in half 2 tbsp sesame seeds small pack coriander, roughly chopped
FOR THE DRESSING zest and juice 2 limes pinch of pink Himalayan salt 2 tbsp sesame oil 1 /2 garlic clove, crushed 1 /2 tsp brown rice vinegar 1 tsp wheat-free tamari
1 Cook the quinoa following pack instructions and leave to cool, unless you’re using the cooked quinoa from the day before. 2 In a large frying pan or wok, pour in the sesame oil, onion, garlic, ginger, ground coriander and tamari and fry on a medium-high heat for 2 mins until the moisture starts to evaporate, then add 3 tbsp water. Leave to fry for 1 min more, add the pepper and fry for another 2 mins. 3 Add 4 tbsp water, fry for another 2 mins, then add another 250ml water. After another 2 mins, add the green beans and another 125ml water. 4 After another 2 mins, add the courgette, 125ml water and leave to cook for 3 mins, then take off the heat. 5 Make the dressing by putting all the ingredients in a jug and whisking until smooth. Mix the quinoa into the veg, add the dressing and mix together with the sesame seeds. Stir through the coriander to serve. PER SERVING (2) energy 465 kcals • fat 25g • saturates 4g • carbs 40g • sugars 14g • fibre 7g • protein 16g • salt 1.8g
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DAY 3 BREAKFAST Turmeric smoothie bowl A great breakfast-on-the-run solution. The gluten-free oats act as slow-releasing energy, and the cashew butter is a great source of protein. If you are allergic to nuts, use a seed butter instead. SERVES 2 PREP 10 mins NO COOK EASY
1 OF 5 GLUTEN A DAY FREE
10cm/4in fresh turmeric root, or 2 tsp ground turmeric 3 tbsp coconut milk yogurt (we used Co Yo), or the cream skimmed from the top of canned coconut milk 50g/2oz gluten-free oats 1 tbsp cashew butter (or a handful of cashews) 2 bananas, peeled and roughly chopped 1 /2 tsp ground cinnamon 1 tbsp chia seeds or chopped nuts, to serve
Peel the turmeric root, if using, and grate. Put all ingredients in a blender with 600ml water and blend until smooth. Serve in a bowl with chia seeds or some chopped nuts sprinkled over. PER SERVING energy291kcals• fat10g• saturates4g• carbs 40g• sugars20g• fibre5g• protein7g• saltnone
For when you’re in a hurry - simply blend and go
DAY 3 LUNCH Warm Baby Gem & feta salad The zesty, lemony dressing has a great alkaline kick that will liven up practically any salad. Add 1/4 tsp of nigella seeds for extra flavour, if you wish. SERVES 2 PREP 15 mins COOK 10 mins EASY
LOW FOLATE VIT C 2 OF 5 A DAY CAL
50g/2oz feta 2 large Baby Gem lettuces 1 grapefruit, peeled and segmented zest 1/2 lemon FOR THE DRESSING juice and zest 1/2 lemon 1 tbsp olive oil 1 tsp rice syrup or agave pinch of pink Himalayan salt 1 /4 tsp brown rice vinegar
1 Slice the Baby Gem lettuces into quarters just down the root of the lettuce so it stays together. 2 Heat a dry frying pan or griddle pan to a medium heat and place the lettuce quarters on it. Leave for 1-2 mins until the lettuce starts to brown slightly (you may need to do this in 2 batches). 3 Make the dressing by putting all the ingredients in a jug and whisking until smooth. Slice the feta into 1cm blocks. Divide the lettuce between 2 plates, top with grapefruit segments and feta, then drizzle the dressing over the salad. Sprinkle over the lemon zest to garnish. PER SERVING energy 189 kcals • fat 12g • saturates 4g • carbs 12g • sugars 12g • fibre 4g • protein 6g • salt 1.2g
Carry on eating the alkaline way ‘Once you have ﬁnished the three-day kick-start,’ advises Natasha, ‘you can move onto the 70/30 principle, which means eating the alkaline way 70 per cent of the time, while eating a good, well-balanced normal diet the rest of the time. ‘To keep on track after the three days are up, my tip is to cook plenty of pulses and grains, and roast some vegetables on a Sunday evening, so you have a full, healthily stocked fridge for the rest of the week. You can use these as a base for quick stir-fries, blend them into nourishing soups or add into winter salads. Take a look at the list, right, so you know what foods to stay away from, and those to enjoy and eat more of.’ • You’ll find more about alkaline eating at bbcgoodfood.com.
Alkalinefriendly foods • Wheat-free and
gluten-free bread, pasta and ﬂour • Brown and red rice • Quinoa • Gluten-free oats • Lentils • Lemons, limes and grapefruits • Dairy-free milk and yogurt
Foods to avoid • Processed foods • Tea and coffee • Bread • Pasta • Cakes, pastries and biscuits • Fizzy drinks • Sweets • Meat • Cow’s cheese, milk and yogurt
(sheep’s or goat’s are ﬁne as long as they are sugar-free) • White rice
DAY 3 DINNER Beetroot & butternut stew This is so good for you. Cinnamon reduces inflammation, is naturally sweet and helps to reduce bloating.
2 In a large wide-topped saucepan, fry the garlic, onion, cumin seeds, coriander and cardamom pods in the oil for 2 mins on a medium heat. Add 125ml water along with the beetroot and leave for a further 5 mins until the water has simmered away. 3 Add 250ml water, the butternut squash and cinnamon, and leave to simmer on a
medium heat for 10 mins. Add 250ml water and leave to simmer for another 10 mins. 4 Add 125ml water, the green beans and simmer for another 5 mins until the water has simmered away. Take off the heat and stir in the chard and parsley. Serve by itself or with brown rice for a fuller meal. PER SERVING energy 250 kcals • fat 7g • saturates 1g • carbs 34g • sugars 23g • fibre 12g • protein 8g • salt 0.5g
SERVES 2 PREP 20 mins COOK 35 mins LOW LOW FOLATE FIBRE VIT C IRON 4OF 5 EASY A DAY FAT CAL GOOD GLUTEN 4YOU FREE
250g/9oz raw beetroot 350g/12oz butternut squash, unpeeled 1 garlic clove, grated 1 small onion, diced 1 /4 tsp cumin seeds 1 /2 tsp ground coriander 4 cardamom pods, seeds removed and crushed 1 tbsp sunﬂower oil 1 /2 tsp cinnamon 100g/4oz green beans, topped and cut in half 50g/2oz chard or spinach, stems removed and leaves roughly chopped small pack ﬂat-leaf parsley, roughly chopped brown rice, to serve (optional)
1 Peel the beetroot and chop into small pieces. Chop the butternut squash into small pieces. Put them in separate bowls until you need them.
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ES & CAKE
Sweet satisfaction Most of us consume too much sugar, as it has made its way into so many foods we eat regularly. However, a sweet treat is one of life’s pleasures, and Sara Buenfeld’s new recipes cleverly cut sugar yet still taste indulgent Photographs SAM STOWELL
Moroccan orange & cardamom cake
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I’ve used the sweetener xylitol in this wonderfully moist cake, which is made by puréeing a whole boiled orange instead of adding oil or butter. If you are short of time, you can cook the oranges in the microwave – simply pierce them all the way through with a sharp knife, then microwave in a covered bowl with a dash of water on High for 6 minutes. SERVES 10-12 PREP 15 mins COOK 2 hrs 5 mins A LITTLE EFFORT
2 oranges, scrubbed seeds of 6 green cardamom pods, crushed 225g pack xylitol (we used Total Sweet) 6 large eggs 200g pack ground almonds 50g/2oz polenta 25g/1oz self-raising ﬂour 2 tsp baking powder 1 tbsp ﬂaked almonds Greek yogurt or cream, to serve
Cinnamon apple pecan pudding This uses a mixture of cinnamon, apple and xylitol to sweeten it. Xylitol is a straight measure-for-measure substitute for sugar, so it’s easy to convert your favourite recipes. SERVES 6 PREP 10 mins COOK 45 mins EASY
85g/3oz softened butter 85g/3oz xylitol (We used Total Sweet) 125g/41/2oz self-raising ﬂour 25g/1oz oats 1 tsp ground cinnamon 1 heaped tsp baking powder 2 large eggs 3 tbsp milk 1 Bramley apple (about 280g/10oz), peeled, cored, a quarter grated, the rest diced 25g/1oz pecans, roughly chopped or broken Greek yogurt or cream, to serve
1 Put the whole oranges in a pan, cover with water and boil, covered, for 1 hr until a knife easily pierces them. If the oranges won’t stay under the water, place a small saucepan lid directly on top to keep them submerged. Remove the oranges from the water and cool, then quarter and remove any seeds and obvious pith where the stalk was. Blitz the oranges to a rough purée with a hand blender or in a food processor and put in a large bowl. 2 Heat oven to 160C/140C fan/gas 3 and line the base and sides of a 21cm loose-bottomed cake tin with baking parchment. Beat the cardamom, xylitol and eggs into the orange purée, then mix the ground almonds with the polenta, ﬂour and baking parchment, and fold in until well blended. Scrape the mixture into the tin, level the top and bake for 40 mins. 3 After 40 minutes, scatter over the almonds, quickly return to the oven and bake 20-25 mins more until a skewer inserted into the centre comes out clean. Remove from the tin and leave to cool. Serve sliced as a cake, or with Greek yogurt or cream as a dessert.
What’s wrong with sugar?
PER SERVING (12) energy 257 kcals • fat 13g • saturates 2g • carbs 26g • sugars 3g • fibre 1g • protein 9g • salt 0.3g
Stevia A calorie-free, plant-based alternative that does not impact
Nutritionally, sugar gives us little that other foods can’t supply – except for empty calories, and that sugar rush that leaves us drained and irritable when it drops away, writes Nutritional therapist Kerry Torrens. This crash-and-burn feeling results in cravings for more sugar. Excess sugar leads to weight gain, which increases our risk of type-2 diabetes and heart disease. It is also responsible for mood swings, premature ageing and, of course, poor dental health.
Is a substitute the answer? Ultimately, if you’re trying to cut down on sugar, you need to retrain your palate by cutting back on all sweet things – including sugar substitutes. However, these are helpful when you’re trying to achieve a sweet taste in a bake. Here are some of the options:
Xylitol Despite its syntheticsounding name, this is also derived from plants and contains 40% fewer calories than the equivalent amount of sugar. We’ve included it in a couple of these recipes as it is can replace sugar on a measure-for-measure basis.
1 Heat oven to 180C/160C fan/gas 4 and lightly grease a 1-litre (20 x 16cm) pie or oven dish. Tip the butter and xylitol into a bowl with the ﬂour, oats, cinnamon and baking powder. Break in the eggs, add the milk, then beat with an electric hand whisk until evenly mixed and smooth. Stir in all the apple, then scrape into the dish, level the top and scatter with the pecans. 2 Bake for 35-45 mins until risen and golden and a skewer inserted into the centre comes out clean. Serve with Greek yogurt or cream. PER SERVING energy 328 kcals • fat 17g • saturates 8g • carbs 36g • sugars 5g • fibre 3g • protein 6g • salt 0.8g
Maple syrup A smart way to enjoy sweetness, as it contains minerals including zinc. However, it is still a source of sugar and can cause sugar highs. Honey This can work well in dense, full-ﬂavoured bakes, but it is still high in calories and rich in glucose – the cause of blood sugar spikes – so use sparingly. Agave nectar or syrup About a third sweeter than sugar, so you use less to achieve a sweet taste. However, it’s high in fructose – thought to be one of the most damaging forms of sugar – so always use in small quantities and choose organic raw agave rather than the cheaper, highly processed version.
Cut down the sweetness – naturally Naturally sweet ingredients like fruits, dried fruits and even sweet veg, such as carrots, all work well. The riper the fruit, the sweeter the taste. They add extra moisture to your bakes, and you get the nutritional beneﬁt, too. As you gradually lower the sugar content, experiment with adding other ﬂavours in the form of vanilla or cinnamon, nuts and coconut – then you won’t even miss the sugar!
Food styling SARA BUENFELD | Styling REBECCA NEWPORT
Moroccan orange & cardamom cake
Eat well Baked banana cheesecake The riper the banana, the sweeter this will be. The base is quite crumbly so you need to pack it down well in the tin – try using the bottom of a jar to do this. SERVES 12 PREP 15 mins plus 3-4 hrs chilling COOK 35 mins EASY
FOR THE BASE 50g/2oz butter 75g/21/2oz oatcakes, ﬁnely crushed 50g/2oz cream crackers 1 tbsp cocoa, plus extra for dusting 1 tbsp salted peanuts, very ﬁnely chopped, plus 1 tbsp to scatter over (optional)
FOR THE TOPPING 2 small ripe bananas juice 1 lemon 2 x 250g tubs ricotta 200g tub Greek yogurt 4 large eggs 1 /2 tsp sugar-free vanilla extract 2 tbsp cornﬂour 200ml/7ﬂ oz double cream
1 Heat oven to 180C/160C fan/gas 4 and lightly oil a non-stick loose-based 22cm cake tin. Melt the butter in a pan and stir in the oatcakes, crackers, cocoa and the chopped peanuts until well coated. Press into the base of the tin to make a ﬁrm layer, then bake for 10 mins. Remove from the oven and turn up the heat to 240C/220C fan/gas 9.
2 To make the topping, mash the bananas with the lemon juice in a large bowl, then beat in the ricotta, yogurt, eggs, vanilla and cornﬂour until everything is very well mixed. Pour onto the biscuit base and bake for 10 mins, then turn the oven right down to 110C/90C fan/gas 1/4 and cook for 25 mins more. Turn off the oven and leave the cheesecake inside to cool. When cold, chill for 3-4 hrs. (Cooling the cheesecake this way should prevent it from cracking.) 3 To serve, remove the cheesecake from the tin and slide onto a plate. Whip the cream until it just holds its shape, then smooth over the top of the cheesecake, lightly dust with cocoa and scatter over the peanuts. PER SERVING energy 299 kcals • fat 23g • saturates 13g • carbs 13g • sugars 5g • fibre 1g • protein 9g • salt 0.4g
Serving suggestion With no added sugar or substitute, this recipe relies on the natural sweetness of the bananas. If you feel it needs a little more sweetness, serve with a drizzle of maple syrup, honey or agave.
Custard & nutmeg tart Kids will love this spe edy des ser t
Plump sultanas soaked in milk sweeten the custard in this recipe. It’s best to part-bake the pastry case still with the overhanging pastry, then trim before filling it, to ensure a nice neat edge that won’t shrink back during the cooking. A LITTLE EFFORT
500ml/18ﬂ oz whole milk 4 large eggs 25g/1oz sultanas 1 tsp vanilla extract fresh nutmeg, for grating ﬁnely grated zest 1 orange 320g pack ready-rolled shortcrust pastry plain ﬂour, for dusting
Coconut crêpes with raspberry sauce SERVES 6 PREP 10 mins COOK 25 mins EASY crêpes only
FOR THE RASPBERRY SAUCE 200g/7oz raspberries 2 tsp cornﬂour 2 tsp maple syrup FOR THE COCONUT CREPES 140g/5oz plain ﬂour 2 large eggs 300ml/1/2pt coconut milk 2 tbsp toasted desiccated coconut a little sunﬂower oil, for frying
1 Set aside 6 of the raspberries. Mix the cornﬂour with 1 tbsp water until smooth. Measure 300ml water in a pan, and stir in the cornﬂour paste. Heat, stirring, until thickened. Add the remaining raspberries and cook gently, mashing the berries to a pulp.
Strain the mixture through a sieve into a bowl to remove the seeds, pushing through as much of the mixture as you can. Quarter the reserved raspberries and add to the sauce, along with the maple syrup. 2 To make the crêpes, tip the ﬂour and a pinch of salt into a large jug, then beat in the eggs, coconut milk, 200ml water and 11/2 tbsp toasted coconut to make a batter the consistency of double cream. Thin with a little more water if it is too thick. Heat a small frying pan with a dash of oil, then pour in a little batter, swirling the pan so that it completely covers the base. Leave to set over the heat for 1 min, then carefully ﬂip it over and cook the other side for a few secs more. Transfer to a plate and repeat with the remaining batter until you have at least 12. Stir the batter to redistribute the coconut as you use it. Serve 2 crêpes per person with a drizzle of the sauce and a little of the remaining toasted coconut. PER SERVING energy 265 kcals • fat 15g • saturates 11g • carbs 24g • sugars 4g • fibre 3g • protein 6g • salt 0.2g
1 Beat the milk and eggs together, strain into a jug and stir in the sultanas, vanilla, a generous grating of nutmeg and the orange zest.Chill to allow the ﬂavours to mingle while you prepare the tart case. 2 Heat oven to 200C/180C fan/gas 6 with a baking tray inside. Roll the pastry out a little thinner on a lightly ﬂoured surface until large enough to line a loose-bottomed 23cm tart tin, leaving the excess pastry overhanging at the top. Chill for 20 mins. Line the pastry case with baking parchment, ﬁll with baking beans and cook on the heated tray for 10-15 mins. Remove the beans and parchment, and bake for 5 mins more to cook the base of the tart. Turn the heat down to 180C/160C fan/ gas 4. Trim round the edge of the pastry case with a sharp knife to remove the excess. 3 Carefully pour the custard mixture into the tart case, evenly distributing the sultanas, then grate over some more nutmeg. Bake for 20-30 mins until the custard is set but it still has a wobble in the centre. Cool to room temperature or chill before serving. PER SERVING energy 219 kcals • fat 13g • saturates 5g carbs 18g • sugars 4g • fibre 1g • protein 6g • salt 0.5g
• Look out for Sugar on BBC One this month. With the help of nutritionist Christine Bailey and other experts, Fiona Phillips explores how sugar is fuelling the nation’s ‘obesity epidemic’ and how a few simple changes to our diet can enhance our health. Christine will also be appearing at the BBC Good Food Eat Well Show at London Olympia, 27 February-1 March. Visit bbcgoodshow.com for more information.
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How much weight have you lost? Dave I’ve lost about three stone in
total, and I’ve kept it off. Si I did lose over three stone, but I’ve put about a stone back on. I had a brain aneurysm at the beginning of last year, and because I wasn’t sure what to do for the best, I haven’t been very active, so I weigh a little more than I should do at the moment. On your diet, how quickly did you notice the changes? Dave Within a month. We didn’t drink
any alcohol for the ﬁrst four weeks and it made a huge difference. It was so encouraging being able to ﬁt into jeans that had been sat at the back of the wardrobe for ages. Brilliant! Have you had a good reaction from other men trying to lose weight? Si Absolutely. It’s not often you have
two role models like us – a couple of middle-aged guys who were previously very overweight. Dave Dr Roy Taylor, who advised us about losing weight safely, used the phrase ‘morbidly obese’ when he started working with us. Si And he was right. He was adamant that you should be allowed to use that phrase, as it conveys the gravity of your situation. Do you count calories or just try to eat healthily? Si In the beginning, I wrote down the
calories I thought I was consuming and then looked up how close I was. I was pretty close, a couple of hundred out, but it’s a good way to get an idea in your head of what you’re eating. Once you get to the maintenance stage, you have that built-in calorie counter in your head and it stays there. What are your weak spots – the foods you crave? Dave Cheese! When you pass the
‘We’re not your usual diet role models!’ Si King and Dave Myers, the BBC’s Hairy Dieters, started their weight-loss journey in 2012 when health problems made them decide to take action. Here, they tell us how they’ve kept the weight off and the challenges they’ve faced, and share recipes from their new book Interview ROXANNE FISHER Minced beef plate pie One thing we’re really pleased about is that we’ve managed to lose weight while still enjoying our favourite foods – such as pies. Surprisingly, potatoes contain fewer calories than flour, so by using some mash in this pastry you can also include butter, which gives it a great taste and texture. We call this ‘cut and come again pie’, but beware of making too many visits if you want to stay sylph-like. SERVES 4-6 PREP 30 mins plus chilling COOK about 1 hr 15 mins 1OF 5 EASY LOW CAL A DAY
mince and pastry separately
FOR THE FILLING 250g lean beef mince 2 onions, sliced 2 carrots, peeled and cut into small dice 100g swede, peeled weight, cut into small dice 2 celery sticks, trimmed and diced 400g can of brown lentils, drained 1 tsp dried oregano 1 tsp ﬁnely chopped thyme 1 tbsp anchovy paste (optional) 1 tbsp tomato purée 300ml beef stock FOR THE PASTRY 275g ﬂoury potatoes (preferably Maris Piper or King Edward) 40g chilled butter, diced 80g plain ﬂour 1–2 tbsp semi-skimmed milk 1 egg, lightly beaten, to glaze
fridge, and that one piece of cheese leads to another. You think, I could just watch the telly with a cup of X
1 First make the mash for the pastry. Peel the potatoes and cut them into 3cm chunks. Put them in a large saucepan, cover with cold water and bring to the boil. Cook for 10-15 mins or until very tender. Drain the potatoes in a colander, tip them back into the saucepan, then mash until smooth – don’t add any butter or milk. Leave to cool. 2 To make the pastry, rub the butter into the ﬂour in a bowl, then add 200g of mash and 1 tbsp of the milk. Season with a pinch of salt. Work together into a dough, handling it as lightly as possible. If it’s too dry, add a touch more milk, 1 tsp at a time. When you have a smooth dough, roll it into a ball, cover it with cling ﬁlm and chill for at least 30 mins. 3 Meanwhile, make the ﬁlling. Put the mince, onions, carrots, swede and celery in a large frying pan. Dry-fry, stirring constantly, until the beef has browned – make sure you break up any clumps of meat. Add the lentils, herbs, anchovy paste (if using), tomato purée and stock. Stir to mix everything well, then bring to the boil and season. Cover the pan and simmer for about 20 mins or until the vegetables have softened. Set aside to cool. 4 Heat oven to 200C/180C fan/gas 6. Tip the ﬁlling into a round pie plate or dish. Roll the pastry out on a lightly ﬂoured work surface until it is large enough to cover your pie plate. It will be fairly thin, about 3mm, but should be robust enough not to break when you lift it. Wet the rim of the pie plate with water. Carefully lift the pastry using the rolling pin and place it over the pie, pressing the edges ﬁrmly around the rim. For a good colour, glaze the pie with the egg. Bake in the oven for 40-45 mins until the pastry is cooked and golden. Serve with vegetables. PER SERVING (6) energy 293 kcals • fat 11g • saturates 6g • carbs 27g • sugars 6g • fibre 4g • protein 16g • salt 0.5g
The potato ories pastry helps to cut the cal
tea and a bit of cheese. I think it’s a northern thing – when you’re hungry, nothing else hits the spot. Si And beer. There are some fantastic craft beers on the market now. I think: ‘Wow, I wonder what that tastes like. Ah, that’s a different hop.’ How do you deal with that? Si Don’t buy it! There’s a fantastic shop
that’s just opened near me that sells rare beers. I don’t even go in the vicinity of it, otherwise I’d just go nuts. What’s been the best thing about losing weight? Dave Buying clothes. You can’t get
nice jeans for fat blokes. You look like Homer Simpson! Really though, any weight loss journey is very personal and it’s about your own self-esteem. How have you stayed motivated? Dave Once you start, you don’t want to
go back to the beginning. It’s about feeling healthy, having more energy and being more engaged in the life that you lead and your relationships. When you’re feeling fat, you’re just a bit ‘whatever’ about everything. What will people learn from your books? Si Our mantra is that it is possible to
eat great food that happens to be less caloriﬁc. If you were to ﬂip that and say OK, well it’s got to be low-calorie but doesn’t matter what it tastes like, then the whole thing will be harder to carry on – and ultimately that won’t work. The most important thing is that your regime is sustainable. Dave And I have never said that we’re not going to have a pie and a pint again, but you can’t have things like that until you get down to a manageable weight. It’s the same with alcohol; we’ve all had times where we’ve been drinking too much and then need to cut down for a bit. We’d been eating too much, and we needed to knock it on the head.
e rit u o fav y You wa can still enjoy a takea
OUR TOP TIPS
IS DRINK TO BLAME?
Rethink the portions on your plate Before we started to diet, carbs were the biggest part, then vegetables, then protein. For weight loss, make your veg the biggest, then your protein, then your carbs – a simple change but effective. Buy a good set of scales Weigh yourself in the morning, every couple of days. Be careful with oil A tablespoon of oil is about 70 kcals. It’s easy to reduce this by using a pastry brush to brush the oil over the bottom of the pan – or use a spray. Use more spices & herbs They’re a dieter’s best friend – they make things taste amazing and add hardly any calories. Read labels Once we started doing this, we were shocked. We found that packaged sandwiches were a major offender. Drink plenty of water If you’re not hydrated, you’ll ﬁnd it far harder to lose weight. Be more active Small changes make a difference, like walking to work or getting off the bus a few stops earlier.
Si and Dave’s weight dropped off as soon as they stopped drinking – and that’s hardly surprising. The Royal College of Public Health is now calling for calorie labelling on alcoholic drinks. Currently, alcohol is exempt from EU food labelling laws, and the majority of us have no idea of the calorie count of alcoholic drinks. The ABV – alcohol by
volume – tells you what percentage of the drink is made of alcohol; for example, 12% wine contains 12% pure alcohol. As a rule, the more alcoholic the drink, the more caloriﬁc it is. For more information on the number of calories in alcohol, visit drinkaware.co.uk/check-the-facts. This is what you could be consuming:
Recipes adapted from The Hairy Dieters: Good Eating by Si King and Dave Myers (£14.99, Weidenfeld & Nicolson). Photographs © Andrew HayesWatkins. You can buy the book for just £13.49. Call 01326 569444, p&p is free. Or buy online at sparkledirect.com/goodfood.
Small glass of Champagne: approximately 89 calories (125ml glass, 12% ABV) Standard glass of wine: approximately 159 calories (175ml glass, 13% ABV) Large glass of wine: as many as 228 calories (250ml glass, 13% ABV) Pint of beer: 180 calories Half a bottle of 13% wine is around 340 calories (The same as a pain au chocolat!)
Eat well Lamb dhansak This is a proper curry and we’ve trimmed the calories while keeping it punchy and delicious. Although we love curry pastes, we’ve discovered that they’re higher in calories than powder. SERVES 6 PREP 20 mins COOK 2 hrs 15 mins 2 OF 5 GOOD EASY LOW CAL FIBRE IRON A DAY 4 YOU
1 tbsp vegetable oil 2 large onions, thinly sliced 750g lean lamb leg meat, diced 20g chunk of ginger, peeled and grated 4 garlic cloves, ﬁnely chopped 3 green chillies, deseeded and ﬁnely chopped 2 tbsp medium curry powder 1 tbsp ground cumin 1 tbsp ground coriander 1 tsp turmeric 2 bay leaves 150g red lentils 1 /2 butternut squash, cut into large chunks juice 1 lime handful of chopped coriander leaves cooked rice, to serve
1 Heat the oil in a large casserole dish or heavy-based saucepan. Add the onions and cook over a low heat until they have softened but not browned. This should take about 15 mins. Turn up the heat slightly and add the lamb, ginger, garlic and chillies. Sprinkle all the spices over the meat and season. Stir for a couple of mins until the lamb is well coated with spices. 2 Add the bay leaves and the red lentils, then pour in 700ml water. Slowly bring to the boil, turn the heat down and leave to simmer for 1 hr. Add the butternut squash and cook for another 30 mins, then remove the lid and leave the curry to simmer, uncovered, for another 15 mins. Check the seasoning, add the lime juice and sprinkle with chopped coriander before serving. Lovely served with rice. PER SERVING energy 336 kcals • fat 13g • saturates 5g • carbs 28g • sugars 8g • fibre 6g • protein 33g • salt 0.2g
How to freeze it The ﬂavours of the ginger and garlic will intensify on freezing, but in a good way. Just be careful when defrosting and reheating not to stir the dish too much, as cooked, frozen lamb has a tendency to shred. To avoid soggy butternut squash, prepare the dish up to the point that the butternut squash is added, then freeze and add the squash when reheating. Continue with the recipe, as above.
Si and Dave are among the guest chefs cooking with Tom Kerridge in the new series of Food & Drink on BBC Two.
Pad Thai omelette If possible, use a large frying pan, about 23cm in diameter, so you can make very thin omelettes that roll up beautifully. And check your tamarind paste. If it’s concentrated, use a teaspoon, but if not you’ll need a tablespoonful. Don’t be tempted to add more, as it will upset the balance of flavours. SERVES 2 PREP 20 mins COOK about 15 mins EASY LOW CAL FOLATE
OF 5 IRON 2 A DAY
1 tbsp vegetable oil 1 shallot, sliced 1 carrot, cut into matchsticks 1 small courgette, cut into matchsticks 5g chunk ginger, peeled and ﬁnely chopped 1 red chilli, deseeded and sliced 2 garlic cloves, sliced 100g shelled raw tiger prawns, roughly chopped 100g beansprouts oil, for spraying 4 eggs FOR THE SAUCE 1 tsp or 1 tbsp tamarind paste (see intro) 1 tbsp ﬁsh sauce 1 tsp palm sugar (or caster sugar) 1 /4 tsp shrimp paste (optional) TO SERVE 2 spring onions, shredded handful of coriander, chopped 1 tsp ﬁnely chopped peanuts
1 To make the sauce, mix all the ingredients together. Taste a little and adjust the quantities of any of the ingredients to taste. 2 To make the pad Thai, heat the oil in a wok until smoking, then add the shallot, carrot, courgette, ginger and chilli. Stir-fry for about 3 mins until the vegetables are starting to cook through, then add the garlic. Stir-fry for another minute, then push everything to one side of the wok and add the prawns. Cook for another minute, then pour over the sauce. Let it bubble for a few moments and stir in the beansprouts. Set it aside and keep warm. 3 Lightly spray a large non-stick frying pan with oil and place it over a medium heat until hot. Break 2 eggs into a bowl and whisk, then season. Pour the eggs into the frying pan, swirling it around so the whole base is covered. Cook for a couple of mins until the eggs are just about cooked through, then turn down the heat. 4 Put half of the pad Thai mixture in a line slightly to the side of the centre of the omelette. Sprinkle over half the spring onions, coriander and peanuts. Fold one side over the ﬁlling, then fold the other side over. Now roll the omelette over and out of the frying pan straight onto a plate. Repeat this with the other 2 eggs and the rest of the ﬁlling to make the second omelette and serve at once. PER SERVING energy 359 kcals • fat 21g • saturates 4g • carbs 12g • sugars 9g • fibre 4g • protein 26g • salt 2.2g
JUICE BOOST! One of the easiest ways to get a good helping of fruit and veg is in a glass. Try our new recipes for a fresh start to your day, or whenever you want to pack in more of your fruit and veg portions. And if you plan to invest in a juicer, you’ll know what to look for – we’ve put them to the test and picked our top three.
Choosing a juicer What to look for There are two types of juicer: ‘masticating’ and ‘centrifugal’. Q Masticating juicers ‘chew’ the fruit and veg into a pulp without using a blade, then push it through ﬁlters to extract the juice. They are usually slower than machines with blades, but they incorporate less oxygen – which gives juice a longer nutritional shelf life and a clearer appearance. They cope really well with leafy greens as well as hard and soft fruits. Q Centrifugal juicers use a spinning blade to shred the fruit and veg, which ﬂings out ﬁbre and collects the juice. They are very fast and usually
much noisier than masticating machines. They blitz hard fruit and root veg efﬁciently, but aren’t so well suited to leafy greens, which can get stuck in the blades. These juicers tend to be cheaper than masticators.
Cuisinart Compact Power Juicer, £100, Selfridges Fast, compact and relatively quiet, this centrifugal juicer has a wide chute for ingredients, and a clever catch to stop liquid dripping out of the spout once you’ve ﬁnished blitzing. It collects pulp in a 1.2-litre bucket and the main components are all dishwasher safe. A good mid-range machine.
Kuvings Whole Slow Juicer, £349, ukjuicers.com A vertical masticating slow juicer, this machine is at the forefront of juicing technology. Its rotating, pulverising mechanism will juice apples, handfuls of greens and soft fruit without a hiccup. Incredibly quiet, it’s one of the fastest ‘slow’ juicers available. Juice was noticeably brighter than the others, with far less froth.
Blenders Gadgets such as the Nutribullet, and other blending ‘juicers’, fall into a Top different category, as they do not separate ﬁbre from the liquid. Instead, p rformer Sage by Heston Blumenthal NutriJuicer, £134.99, ukjuicers.com they blend everything together into a With its centrifugal blade powered by a 1,200-watt motor smoothie or ‘thickie’ (visit bbcgoodfood.com and two-speed dial, this machine allows you to adjust the for a selection of recipes). blade force for different fruit and veg. For instance, apples will need full power, whereas soft fruit prefer the lower speed. Leafy greens or herbs work best if wrapped into a tight bundle before juicing. It’s fairly noisy but it does a very good job.
Honeydew melon, cucumber & lime juice SERVES 1 PREP 10 mins NO COOK
SERVES 1 PREP 5 mins NO COOK 1OF 5 EASY LOW FAT FOLATE FIBRE VIT C A DAY GLUTEN FREE
Trim the top and bottom from 1 small fennel bulb and cut into pieces. Put the fennel, 1 apple, cored and chopped, and 85g frozen blueberries through your juicer following the manufacturer’s instructions, then stir in 1 tsp lemon juice and serve immediately.
1OF 5 GLUTEN EASY LOW FAT FIBRE VIT C A DAY FREE
Take 1/4 large honeydew melon, remove the seeds, then cut the ﬂesh away from the outer skin and chop into chunks. Cut 1/2 cucumber into large pieces. Put the melon, cucumber and 1 lime, zest and pith removed, through your juicer following the manufacturer’s instructions. Pour into a tall glass and serve. PER SERVING energy 167 kcals • fat1g• saturates none • carbs 33g • sugars29g• fibre 6g • protein 4g • salt 0.3g
SERVES 1 PREP 10 mins NO COOK 1 OF 5 GLUTEN EASY LOW FAT FIBRE VIT C A DAY FREE
Peel 2 clementines, 1 carrot and 1/2 small pineapple. Cut the carrot and pineapple into chunks and put everything in the juicer along with 1cm piece peeled ginger. Juice following the instructions for your machine. Pour into a large glass and serve. PER SERVING energy234kcals• fat1g• saturatesnone• carbs48g• sugars47g• fibre10g• protein3g• salt0.1g
PER SERVING energy 141 kcals • fat 1g • saturates none • carbs 23g • sugars 22g • fibre 12g • protein 3g • salt 0.1g
Carrot, clementine & pineapple juice Recipes MIRIAM NICE | Photograph WILL HEAP | Food styling HANNAH MILLS | Styling JENNY IGGLEDEN | On test HOLLY BROOKE-SMITH
Fennel, blueberry & apple juice
SupErChaRge a SalAd
NEw Introducing the delicious sweet superfood baby leaf kale that you don’t need to cook. For recipe inspiration visit florettesalad.co.uk
Why 5-A-DAY really does add up When Good Food ran a nationwide survey last year, one of the most surprising discoveries was that less than a third of us eat the recommended five portions of fruit and vegetables a day or more. Many of us simply aren’t convinced that it’s worth making the effort, or that it will make any difference to our health. Others said they found it a struggle to incorporate fruit and veg into their daily meals. So we’ve created this wallchart to inspire you to hit that daily target all year round. Kerry Torrens, BBC Good Food’s Nutritional therapist, reminds us of the proven health beneﬁts of eating fruit and veg. The current UK government guidelines are that we should eat ﬁve portions of fruit and veg a day. The good news is that is that every single portion you add to your daily intake, the better you’re doing. So three is better than two, and so on. If you do manage to eat seven or more portions a day, you will be reducing your risk of cancer and heart disease by more than an incredible 25%, according to the ﬁndings of a study by University College London last year, with veg and salad proving to be the most beneﬁcial. All studies like this stress the value of plant foods, with their antioxidant properties and phyto (plant) chemicals that help us to ﬁght major diseases, as well as the vitamins, minerals and ﬁbre that they add to our diet. The greater a colourful variety you can eat, the better – our wallchart can help you do this every season of the year.
WHAT TO CHOOSE Fresh, seasonal, local produce is richer in nutrients and valuable plant compounds, because when picked and sold locally it is allowed to ripen to its potential, and spends less time in transit or storage, so we can enjoy it at its best. However, in reality, most of us also eat plenty of imported fruit and veg. This is ﬁne – as is using frozen produce. Canned beans, pulses and lentils also count towards your target (see our feature on page 124), as does tomato purée. Canned fruits do count, but avoid those in a heavy sugary syrup.
GET 5-A-DAY EVERY DAY
W INTER Beat the cold-weather blue s
This is the time to turn – homegrown produce to the ﬂavoursome – and economical that’s in the shops now WHAT’S IN SEASON BRITISH-GROWN VEG
Portion size for 1 of your 5-a-day Harvested in autumn and stored for winter use:
Beetroot 3 whole baby beetroots Carrots 3 heaped tbsp (sliced)
Indian butternut squash curry
Crops at their peak now include:
Brussels sprouts 8 Cabbage 2 handfuls (sliced) Cauliﬂower 8 ﬂorets Celeriac 3 heaped tbsp (diced) Celery 3 sticks Chicory 1 small Jerusalem artichokes 3 heaped tbsp (diced) Kale 4 heaped tbsp (shredded) Leeks 1/2 large Onions 1 medium Pak choi 3 heaped tbsp (sliced) Parsnips 1 large Radicchio 1 small bowl Salsify 3 heaped tbsp (diced) Swede 3 heaped tbsp (diced) Turnips 3 heaped tbsp (diced) BRITISH-GROWN FRUIT
SERVES 4 PREP 10 mins EASY
200g/7oz brown basmati rice 1 tbsp olive oil 1 butternut squash, diced 1 red onion, diced 2 tbsp mild curry paste 300ml/1/2pt vegetable stock 4 large tomatoes, roughly chopped 400g can chickpeas, drained and rinsed 3 tbsp fat-free Greek yogurt small handful coriander, chopped wholemeal chapatis, to serve (optional)
Combine root veg to make soups (carrot & potato, leek & parsnip) and vary with spices (curry powder, cloves, cinnamon) or dried herbs (oregano works well). Double your usual recipes for stews, pot-roasts and casseroles by piling in extra vegetables or canned beans.
Harvested in autumn or early winter, these will have been stored:
Apples 1 medium Pears 1 medium Rhubarb 2 heaped tbsp (chopped) FROM FURTHER AFIELD
Mediterranean citrus fruits ripen in the winter sun from January:
Clementines and satsumas 2 Grapefruit 1/2 Oranges 1
Also in season:
Bananas 1 medium Dates 3 Pomegranates handful of seeds Sweet potatoes 1 large
COOK 40 mins
LOW LOW FAT CAL F BRE VIT C IRON 3 OF 5 GO D A DA 4YOU
f winter bugs with an army of immune-friendly nutrients: Beta-carotene, the compound that gives orange fruit and veg colour, converts nto vitamin its vibrant A in the body – turnips, swede and sweet barrier Vitamin C, key to ﬁne-tuning your aga nst viruses and bacteria. immune system, boosts the activity of white blood cells – the ones responsible for killing invading bacteria. Our bodies can’t store vitamin C, so eat plenty of vitam n-C-r ch fruit and veg every day: pick of the crop are oranges, grapefruit , Brussels sprouts and broccoli.
potatoes promote an effective
Cabbage, cauliﬂower and Brussels
are rich in phytochemicals, natural compounds that help to support your digestive system, improve liver function and make your immune system more robust.
1 Cook the rice in bo ling salted water, fo lowing pack instructions. Meanwhile, heat the oil in a large frying pan and cook the butternut squash for 2-3 mins until lightly browned Add the onion and curry paste, and fry for 3 4 mins more. 2 Pour over the stock, then cover and simmer for 15 20 mins or until the squash is tender Add the tomatoes and chickpeas, and gently cook for 3 4 mins until the tomatoes slightly soften. 3 Take off the heat then stir through the yogurt and coriander Serve with the rice and some wholemeal chapatis, if you like.
PER SERVING energy393kcals • fat 8g • saturates 1g • carbs71g• sugars16g• fibre9g • protein 14g • salt 0.94g
SPRING Enjoy the GET 5-A-DAY EVERY DAY
WHAT’S IN SEASON
Portion size for 1 of your 5-a-day Among the ﬁrst crops to arrive:
Asparagus 5 spears Broad beans 3 heaped tbsp Lettuce 1 small bowl Peas 3 heaped tbsp Purple sprouting broccoli 6 stems Spinach 1 small bowl (raw) Spring greens 4 heaped tbsp Watercress 1 small bowl By June, crops that have
Here comes the sun
There’s so much fresh will be a breeze. Make produce to choose from now – reaching 5-a-da the most of the rainbow y of colour and the variety WHAT’S IN SEASON BRITISH-GROWN VEG
been grown under glass will be in the shops:
Portion size for 1 of your 5-a-day Many crops remain at the r best through these months:
Aubergines 1/3 Young carrots 3 heaped tbsp (sliced) Courgettes 1/2 large Fennel / 1
Peppers 1/2 Radishes 10 Rhubarb 2 heaped tbsp Tomatoes 1 medium or 7 cherry BRITISH-GROWN FRUIT
And once the early strawberries arrive, summer’s almost here…
Strawberries 7 FROM FURTHER AFIELD Papaya 1 slice Pineapple 1 large slice
Fresh young produce
calls for a light touch. Look for recipes with short cooking times – steaming, grilling, stir-frying – and serve your vegetables al dente.
Leaves, peas and beans
are best eaten as fresh as possible. Try to buy them on the day you need them.
Asparagus 5 spears Aubergines 1/3 Beetroot 3 whole baby beetroots Broad beans 3 heaped tbsp Cabbage 2 handfuls (sliced) Carrots 3 heaped tbsp (sliced) Courgettes 1/2 large Fennel 1/3 French beans 4 heaped tbsp Globe artichokes 2 hearts Peppers 1/2 Radishes 10 Runner beans (4 heaped tbsp) Salad leaves 1 small bowl Spinach 1 small bowl (raw) Sweetcorn 1 cob Tomatoes 1 medium or 7 cherry BRITISH-GROWN FRUIT Cherries 14 Currants 4 heaped tbsp Gooseberries 1 handful Raspberries 2 handfuls Strawberries 7 FROM FURTHER AFIELD Apricots 3 Nectarines 1 Peaches 1 medium Watermelon 1 slice
Roasted ratatouille pasta SERVES 2 PREP 15 m ns EASY
1 small aubergine, tr mmed and cut into chunks 1 courgette, trimmed and cut into chunks 1 red onion, thinly sliced 2 garlic cloves, unpeeled and left whole 1 tbsp olive oil 200g/7oz tomatoes 175g/6oz penne small pack basil leaves
HEALTH BENEFITS The temperature is rising, so keep your cool and remember that you can use food to help keep your body hydrated. Sink your teeth into ju cy, luscious fruits, such as watermelo and cherries, and salad n, peaches veg like cucumber and courgettes – all help to supply extra ﬂuids. Replenish valuable salts and minerals lost through persp ration potass um-rich fruit and by eating vegetables, such as celery, blackcurrants, plums and nectarines. Carotenoids are colourful compounds in fruit and vegetables that protect the plants from help UV damage – luckily they do the same for us. Indulge in tomatoes, watermelo n, red peppers, carrots and apricots – but don’t forget the sunscreen too.
British berries to your kids’ lunchboxes – they need little or no prep. Grown-ups can rediscover the tart ﬂavour of gently cooked gooseberries mixed into whipped cream as a fool. Ripe peaches, peeled and sliced, make another simple dessert with yogurt or ice cream.
COOK 30 m ns
LOW LOW FAT CAL FOLATE F BRE VIT C 4 OF 5 GOO A DAY 4YO
1 Heat oven to 200C/180C fan/gas 6. Tip the veg and gar ic into a roasting tin. Drizzle over the oil season and toss together. Roast for 20 mins then add the tomatoes and roast for 10 mins more. 2 Cook the pasta following pack instructions, then drain reserving 4 tbsp of cooking water. Tip the pasta water and basil into the veg and toss Squeeze over the soft garlic to serve. PER
SERVING energy 450 kcals • fat 9g • saturates 1g • carbs83g• sugars 16g • fibre 9g • protein 15g • salt 0.07g
AUTU MN A season of abundance
September onwards is sunshine by freezing the time for gluts – if you can, preserve the produce. Otherwise, enjoy it while it lasts WHAT’S IN SEASON
Portion size for 1 of your 5-a-day Summer veg continues to arrive, especia ly the sun-lovers:
For BBC Good Food’s 25th birthday, we carried out our biggest survey to date, aiming to discover what makes the nation tick when it comes to food. Our survey of 10,000 people was conducted by YouGov.
Pull out and use our wallchart to help you eat well all year
of yo Spiced plum ur 5a-da y & blackberry crumble
Aubergines 1/3 Peppers 1/2 Tomatoes 1 medium or 7 cherry
SERVES 6 PREP 20 mins
These are joined by:
EASY F BRE 2 OF 5 A DAY
Broccoli 2 ﬂorets Chard 4 heaped tbsp (shredded) Kohlrabi 3 heaped tbsp (diced) Leeks 1/2 large Pumpkins 3 heaped tbsp (diced) Squash 3 heaped tbsp (diced) BRITISH-GROWN FRUIT
COOK 1 /2 hrs before baking
140g/5oz plain ﬂour 140g/5oz butter, cut nto small d ce 85g/3oz soft brown sugar 50g/2oz porridge oats FOR THE FRUIT 1kg/2lb 4oz ripe plums (about 14), halved and stoned 1 tbsp soft brown sugar 1 tbsp plain ﬂour 2 star anise 1 tsp ground cinnamon 1 tsp vanilla extract juice 1/2 lemon 300g/11oz blackberries
Taking over from soft fruits are:
Apples 1 medium Blackberries 1 handful (9-10) Damsons 5-6
As the leaves fall, so does the temperature. Prepare yourself with some natural circulation boosters. Fruit and veg are a fabulous source of potassium as well as heart-friend compounds – best of the ly bunch are beetroot, kale, celeriac, grapes, quinces and pomegranate , which all help to lower blood aid warming blood ﬂow. pressure and Fill yourself up, balance blood sugar levels and help to lower levels with ﬁbre-rich fruit cholesterol and vegetables, including apples, pears, and blackberrie
Increase your resistance to stress, help ﬁght fatigue and your immune system with mushrooms – a good source strengthen of B vitamins, selenium and vitamin D.
1 Put the ﬂour and butter in a food processor and pulse to the texture of wet sand. Tip into a bowl and add the sugar and oats. Sprinkle with 2 tbsp cold water, then use a fork to mix t all together, creating a crumbly texture with a few large clumps. Chill until needed. 2 Heat oven to 200C/180C fan/gas 6. Tip all the fruit ingredients, except the blackberries, into a large ovenproof dish. Add 50ml water, cover with foil and bake for 1 hr. Remove the foil and discard the star anise. Add the blackberries to the dish, sprinkle over the crumble mixture and return to the oven for a further 25-30 mins until the top is golden. PER
SERVING energy 435 kcals • fat 20g • saturates 12g • carbs57g • sugars 34g • fibre 8g • protein 6g • salt 0.4g
THE HEALTH HOT LIST Eating well in 2015 focuses on natural unprocessed foods and taking time over our meals, rather than grabbing food on the go. These new books reﬂect the latest regimes THE TREND Mindful eating Balance food types and textures with Shoku-Iku
Not just about what you eat, but also the foods you choose, their impact on your body, and the act of eating itself. If you frequently eat while watching TV, checking your emails or working at your desk, your digestion won’t be at its best and you’ll barely taste your meal. Being mindful also means considering all aspects of how and where to shop, as well as animal welfare – it’s a truly holistic approach to the food you put on your plate.
THE BOOK Shoku-Iku! by Makiko Sano (£14.99, Good Food offer price £13.49, Quadrille) Shoku-Iku is what the Japanese call ‘conscious eating’. It reveals the relationship the Japanese have with food, from choosing ingredients that energise the body to balancing food types and textures at every meal. The author is a chef who grew up in Tokyo, where she learned to cook alongside her mother and grandmother. Her book includes 70 new recipes, many of which are gluten- and dairy-free, and some of which are vegan.
THE TREND Be good to your gut With conditions such as irritable bowel syndrome on the increase, the subject of good digestion – including alkaline diets and eating more prebiotics and probiotics – is high on the health agenda. Our gut, which is nine metres long, has been dubbed our second brain, as it contains the enteric nervous system (ENS). As well as controlling digestion, it also plays a role in our entire physical and mental wellbeing.
THE BOOK Gut Gastronomy by Vicki Edgson and Adam Palmer (£30, Good Food offer price £27, Jacqui Small)
Feature GILLIAN CARTER | Prawn photograph LISA LINDER
The book’s subtitle is ‘Revolutionise your eating to create good health’ and the 100-plus recipes incorporate principles for cleansing and healing the digestive system. The focus is on restaurant-style dishes, and there’s an introduction on how your body works, which foods to avoid, and why regular fasting can give your system a much-needed break.
With concerns over the levels of sugar in juiced fruit, this year’s juicing concentrates on getting your veg in a glass, either on its own (for the braver among us) or with small amounts of fruit, herbs and spices added for ﬂavour.
THE BOOKS Pure Juicing for Life by Sarah Cadji (£15, Good Food offer price £13.50, Quadrille) Sarah set up Roots & Bulbs, London’s ﬁrst cold-pressed juice bar, which serves 100% organic juices, with the focus on raw veg. ‘It is always better to eat your fruit and juice your veg,’ says Sarah, who includes a two-day juice plan in her book to gently ‘reboot’ your system.
Plenish by Kara Rosen (£12.99, Good Food offer price £11.69, Mitchell Beazley)
THE TREND Piling on the protein Already huge in America, the Paleo diet is set to take off in the UK this year. It is based on the way our ancestors would have eaten millions of years ago, before they became farmers and started planting and eating grains. Paleo focuses on eating wholefoods in their natural state, and avoids anything processed. Ideal if your idea of food heaven is eggs for breakfast and a pork chop for lunch – complete with all its crispy fat.
THE TREND New juice
‘To plenish, rather than simply replenish, is about keeping your body ahead of the curve,’ says Kara Rosen. Taking organic pressed vegetable juice as her starting point, she highlights which plant foods have the most positive impact, and which ingredients can beneﬁt particular ailments.
Kara Rosen’s juice recipes are devised to boost, cleanse and heal
THE BOOK Paleo Every Day by Pete Evans (£18.99, Good Food offer price £17.09, Macmillan) Australian chef Pete Evans stresses that this is not a diet book, but a long-term way to eat at home: ‘The way I cook these days takes a back-to-basics or Paleo approach.’ He eats seasonally, opting for quality, not quantity, and going ‘veggie crazy’ every day.
THE TREND It’s not just about muscles When food writer Andrew Shanahan needed to lose weight, he realised that most diet advice for men focused on getting a six-pack when what he needed was just simple, sensible weight-loss advice.
THE BOOK Man v Fat: The Weight Loss Manual by Andrew Shanahan (£12.99, Good Food offer price £11.69, Headline) Man v Fat breaks the diet process into a formula for men who like a manual: ﬁrst understand why you got fat, then learn how to lose weight and create a winning ‘structure’.
BBC Good Food readers can buy all of these books at a discount. Call 01326 569444 or buy online at sparkledirect.com/goodfood, p&p is free
Make it healthier
Stay warm without piling on the pounds. Angela Nilsen updates a French classic
Photograph ADRIAN LAWRENCE
2 OF 5 GOOD EASY LOW CAL FIBRE IRON A DAY 4YOU
Typically, cassoulet can include pork belly, duck conﬁt, streaky bacon or lardons, and sausages – with even more fat coming from pork rind and goose fat! I began by trying various replacements before settling on a selection of leaner cuts of pork. However, the totally lean diced pork leg I added just wasn’t succulent enough, so I swapped it for shoulder. Although I trimmed off the excess fat, the bit of marbling that rippled through the meat meant that it responded far better during the slow cooking. Depth of ﬂavour came from Toulouse sausage and ultra-lean smoked gammon (which I sliced to look like lardons). I used rapeseed oil instead of pork rind and goose fat, to further reduce the saturated fat. To inject the extrarich ﬂavour that was now lacking, I topped that up with wine, lots of garlic, herbs, tomato and a mere suggestion of butter. For traditional creaminess, I knew that dried haricot beans would be worth the extra soaking and cooking times. However, lack of fat was making my cassoulet a bit dry. By using extra water to cook the beans, which I ﬂavoured with herbs and garlic, and by cooking the gammon in it, I could keep the dish moist and juicy without adding fat and calories. Most classic recipes call for a thick layer of breadcrumbs on top – probably to soak up the large amount of fat that appears on the surface. As I had eliminated that, all my recipe required was a very thin layer of crumbs to give a light, crisp topping made extra delicious with lemon zest and garlic. This version will ﬁll you up, but it won’t weigh you down. But what did my tasters think? Read the verdict, far right.
1 tbsp rapeseed oil 1 medium onion, chopped 1 large carrot (200g/7oz total weight), chopped into 1cm/1/2in pieces 2 tsp butter 500g/1lb 2oz pork shoulder, diced into 4-5cm/11/2-2in pieces, any excess fat trimmed 125ml/4ﬂ oz white wine 230g can plum tomatoes 3 Toulouse sausages FOR THE TOPPING 25g/1oz panko or coarse dried breadcrumbs 1 garlic clove, ﬁnely chopped 1 tsp ﬁnely grated lemon zest 2 tsp rapeseed oil
1 Put the beans in a very large bowl. Pour over 3 times their volume of water so they are well covered, as they will soak up a lot. Cover with cling ﬁlm and leave to soak overnight. 2 Tip the beans into a large colander to drain, discarding the water. Put them in a large, deep saucepan and cover with fresh cold water (about 2 litres), so it is about 3cm above the beans. Add 3 of the garlic cloves, 2 thyme sprigs and 1 rosemary sprig. Bring to the boil, half cover the pan with its lid and keep on a very gentle simmer for 1 1/2 hrs, checking the water level occasionally. Cut the gammon into lardon-sized pieces. Put the lardons in with the beans, checking there is still enough water to cover everything. Simmer for a further 30 mins.
3 Wrap the remaining thyme and rosemary sprigs in the bay leaf and tie with string to make a bouquet garni. Heat the oil in a large, deep ovenproof sauté pan or ﬂameproof casserole dish. Put the onion and carrot in the pan and fry gently on a medium heat for 5 mins, stirring occasionally. Finely chop the remaining 4 garlic cloves. Melt the butter in the pan, add the garlic and fry for 2 mins. Increase the heat, add the pork shoulder and fry for 2-3 mins until it is no longer pink. Pour in the wine and let it bubble for 1 min until slightly reduced. Stir in the tomatoes, tuck in the bouquet garni and simmer for 3 mins until saucy. Season well with pepper and 2 pinches of salt. Remove and set aside. 4 Heat oven to 180C/160C fan/gas 4. Drain the beans in a large colander set over a large bowl so you can reserve the cooking liquid (you should have about 850ml). Remove and discard the herb stems. Squash the softened garlic cloves with a spoon, then stir through the beans and lardons. Tip this mixture into the pan with the pork shoulder, then pour in 600ml of the reserved cooking liquid. Simmer gently, uncovered, for 30 mins until you have a moist, soupy consistency. 5 Meanwhile, lay the sausages on a small non-stick baking tray and roast for 20 mins, turning halfway through, until brown. Remove, cut into 1cm-thick diagonal slices and lower the oven to 160C/140C fan/gas 3. 6 Tuck the sausage slices into the beans, transfer the cassoulet to the oven and bake for 11/2 hrs, uncovered. Meanwhile, mix together the panko crumbs, garlic, lemon zest, oil and some pepper. By now the meat should be almost tender and the cassoulet moist and juicy, not dry. (If necessary, pour in some of the reserved cooking liquid.) Scatter the crumb mix over and return to the oven for 20-25 mins until the topping is golden. PER SERVING energy 500 kcals • fat 15.9g • saturates 5.2g • carbs 38.4g • sugars 7.2g • fibre 16.1g • protein 39.7g • salt 1.3g
How I made it healthier
What if I…
Q I reduced fat and saturated fat by using leaner
Used 500g pork belly instead of pork shoulder? A The calories would increase to 620 kcals per serving. The fat would increase to 29.4g (10.2g saturates). Used 200g smoked streaky bacon instead of gammon? A The calories would increase to 549 kcals per serving. The fat would increase to 21.2g (7g saturates).
meats and trimming off excess fat. Q Consequently, I needed fewer breadcrumbs for the topping – which cut calories. Q Replacing goose fat with rapeseed oil helped to lower the saturated fat further. Q Including extra veg increased the 5-a-day. Q Used less salt for seasoning and added ﬂavour with lots of garlic, herbs, lemon zest, wine and tomatoes.
THE VERDICT My tasters found this satisfyingly ﬁlling, even though I had reduced the calories signiﬁcantly, so that it qualiﬁes as ‘Low calorie’. The total level of fat is down a staggering 70%, saturated fat is reduced by 69% and salt by 52%. Also, salt and saturated fat levels are sufﬁciently low for my recipe to be deemed ‘Good for you’.
Food styling NATALIE THOMSON | Styling MIKE POOLE and JENNY IGGLEDEN
Hearty, rich Lighter Cassoulet and satisfying, SERVES 6 PREP 30 mins plus overnight soaking COOK 4 / hrs cassoulet is just the dish for 500g/1lb 2oz dried haricot beans this time of 7 garlic cloves year – but the meat that 5 thyme sprigs makes it so comforting also 3 rosemary sprigs 200g/7oz smoked gammon steak, means that it’s alarmingly rind and fat removed 1 bay leaf high in fat and calories.
Far less fat, ca lorie s al mo st h alv ed ,y et st ill
If you make the cassoulet in
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a sauté pan with a metal handle, wrap the handle in foil to remind yourself that it will get very hot in the oven! The cassoulet can be made and chilled 1-2 days ahead. As the beans absorb more liquid while in the fridge, chill the extra bean cooking liquid too (you should have about 250ml), then use it to keep the cassoulet moist during reheating.
r ou lav
Per serving kcals fat saturates ﬁbre salt
Classic cassoulet 924 54.3g 17.3g 18.9g 2.7g
LIGHTER VERSION 500 15.9g 5.2g 16.1g 1.3g
HOW TO BE HEALTHIER IN 2015 Simple changes can make a big difference. Here, food, health and ﬁtness experts share 25 tips to inspire you in the kitchen, at the table and while you’re out and about
We use virgin coconut oil for cooking and baking, in smoothies, or even just on toast instead of butter. It’s high in saturated fat, but the type of fat – lauric acid – helps to boost good cholesterol, and is digested in a way that keeps you satisﬁed for longer. We’ve met athletes who eat it straight from the tub, as it’s so good for energy. It has a mild ﬂavour – your food isn’t going to taste of coconut.
Your food – and your gut –deserves more respect
Be mindful when it comes to food: from where you buy it to how you chew it. This is the opposite of sitting on the sofa and piling in food without noticing. Your food – and your gut – deserves more respect. Melissa and Jasmine Hemsley, cooks and authors of The Art of Eating Well, hemsleyandhemsley.com
Make it easier to stick to good portion sizes by personalising them – this is a guide to how much should go on your plate. QCarbs such as cereal, rice, pasta, potato A portion the size of your clenched ﬁst. QProtein such as meat and ﬁsh The palm of your hand QSavoury snack such as popcorn or crisps Two of your cupped hands QBakes such as brownies or ﬂapjacks Two of your ﬁngers QButter or spread on toast The tip of your thumb
Build activity into your day – use stairs rather than lifts, walk up escalators and to the end of the train platform. Try getting off your bus a stop earlier and stand up when you take a phone call at work. The more easily you can fit activity into your day, the more likely you are to stick to it. Professor David Haslam, Chairman of the National Obesity Forum. National Obesity Awareness Week, 12-18 January, noaw.org.uk
I limit myself to one caffeinated drink per day, usually a cup of tea in the morning. If I fancy a hot drink during the day, I often have a low-calorie hot chocolate with hot water, or hot water with a slice of lemon. If I feel I need a bit of a boost, I use fresh ginger to spice up my hot water and kick-start my afternoon. Chelsie Collins, Cookery assistant, Good Food If you have diabetes, the type and amount of carbohydrates you consume can make a difference to your blood glucose levels. Your dietitian can help you manage the condition with the right balance of carbs, which should come mainly from vegetables, wholegrains, pulses and dairy products. Quinoa and teff – the new ‘super-grain’ – make great alternatives to potatoes and pasta. Julia Cloke, Diabetes UK, diabetes.org.uk/ enjoyfood
I love juices, but the juicing process destroys the ﬁbre in the food and this changes the structure of the molecules, meaning that you absorb the sugar faster – which can lead to blood sugar spikes. However, if you blend your ingredients using a stick blender, you’ll retain the ﬁbre, which helps to slow down digestion of the sugar. Ideally, juice low-sugar, ﬁbrous foods such as green veg, and stick to blending sweeter fruits such as mangoes and pineapples. Eat sugary and low-GI foods together to ease the impact of sugar on your system. The body digests low-GI foods gradually, slowing the absorption of the sugar. So eat fruit alongside a handful of nuts, or add porridge oats to your smoothie to keep your blood sugar balanced. Roxanne Fisher, Health editor, bbcgoodfood.com
Olive photograph GARETH MORGANS/OLIVE
Fill your fruit bowl carefully – swap high-sugar fruits such as melon, grapes and bananas for apples, pears or berries to reduce your sugar intake.
Eat well I ﬁll a large jug with water, chopped-up fresh fruits, herbs and sometimes a herbal tea bag. I keep it in the fridge and top it up with water throughout the day. It’s a great alternative to ﬁzzy drinks and juices, and I can vary the ﬂavours every day so I don’t get bored. If I’m making a cheese sauce for pasta or cauliﬂower cheese, I use half the quantity of milk in the recipe and make up the rest with chicken stock. I then use nutmeg to help enhance the ﬂavour of the cheese so that I use less. Miriam Nice, Home economist, Good Food
I’ve been using maple syrup as a sweetener recently. It’s delicious and a valuable source of minerals – a claim other sweeteners can’t make. It contains immune-supportive zinc, which is a great skin saviour, particularly good in winter. If you’re still buying low-fat options, think again. Fat improves brain function, helps with healthy skin and can boost our mood because it helps absorb fat-soluble vitamins A, D, E and K. Fat keeps us full so we’re less likely to graze. I eat whole-milk natural yogurt, have a scraping of butter on toast, eat oily ﬁsh such as salmon and trout, plus unsalted nuts and seeds, and get healthy fats from avocado, coconut and olives. Make one simple change to your diet this year by adding ﬂaxseed to cereal, porridge or a smoothie. One tablespoon of ground ﬂaxseeds per day helps to lower ‘bad’ (LDL) cholesterol. They are also a rich source of lignans – a form of plant oestrogen – which will help women in their 40s and 50s to balance their hormones. These little seeds are also high in soluble ﬁbre, which is gentle on the digestive system and a source of omega-3.
If, like me, you suffer from cold hands and feet, then spice up your diet. Don’t restrict chilli to a stir-fry when you can also add it to soups, sauces and dressings. The active ingredient, capsaicin, raises our metabolism, increasing body temperature and burning extra calories. (For more spice health benefits, see page 72). Kerry Torrens, Nutritional therapist and food writer
Our family chilli nights are a great way to hide loads of vegetables and beans in a chilli con carne. We’ll serve it with avocado, tomato salad, rice and tacos, as the kids love building their own dinner. After exercising, make sure that you have some healthy snacks to hand. I love running and this tip is vital as it stops me buying anything and everything from the corner shop on the way home. One of my favourite training recipes is my Marathon burritos (bbcgoodfood.com/ recipes/marathon-burritos) and I often make an Instant frozen berry yogurt as a snack (bbcgoodfood.com/recipes/2407638/ instant-frozen-berry-yogurt). Barney Desmazery, Senior food editor, Good Food
Commit to 12 food changes over the year – that’s just one thing a month, whether it’s swapping from semi-skimmed to 1% milk, or adding another meat–free day to your weekly meals. Victoria Taylor, Senior dietitian, British Heart Foundation, bhf.org.uk I replace some of my pasta with vegetables – peel ribbons of courgettes, carrots and asparagus using a vegetable peeler and add them to tagliatelle or spaghetti for the ﬁnal minute of cooking.
Some days I’m in the Test Kitchen for eight hours, often baking. So I try to start with a decent breakfast. It’s based around protein such as yogurt or eggs, oats or fresh fruit, so at least I have something substantial before I start tasting. Cassie Best, Food editor, Good Food
Beans boost the healthy credentials of any meal, adding ﬁbre, protein and antioxidants. Add rinsed canned beans to a soup during cooking, or heat them in stock for 10 mins, then add olive oil and herbs, and mash – serve as a side dish in place of potatoes or rice. I like butter beans with saffron, and cannellini beans with paprika or oregano. Green juices pack a nutritional punch, but I wouldn’t drink juice on an empty stomach. You’ll absorb the nutrients better if you have some fat and protein inside you – so drink your greens alongside a meal or snack, not in place of either. Ian Marber, Nutrition therapist and health writer, ianmarber.com, @ianmarber
For pudding I give my daughter, Eva, a homemade mix – such as dried cranberries, pine nuts, macadamias and chocolate raisins. Helen Barker-Benﬁeld, Editor of Good Food’s Home Cooking Series To make energy bites, blend nuts, oats, coconut, dried fruit and honey or peanut butter in a food processor. Katie Hiscock, Fitness writer and sports therapist, @katiehiscock
Be more adventurous with oily ﬁsh such as salmon or mackerel. Recent studies have shown how valuable their omega-3 fatty acids are for improving mood in adults and children, as well as warding off addictive tendencies – which might help us crave less sugar. If you can eat two or three portions a week, you’ll really do yourself a favour. Dr Sally Norton, Weight-loss consultant, vavista.com
Find more advice, recipes and diets at bbcgoodfood.com. For more on Eat Well, our first healthy show, visit bbcgoodfoodeatwellshow.com
What’s cooking this month A glimpse of the future At BBC Good Food, we work months in advance and often see shopping trends long before they hit the shelves. Supermarket developers and buyers work even further ahead – up to 12 months – so we asked them what we should expect for 2015. It sounds like a varied and exciting year ahead! When it comes to the stand-out ingredients of 2015, the development team at Marks & Spencer says we’ll become increasingly health-conscious – and will see more of the superfood baobab on ingredient lists. The fruit, which comes from the distinctive African baobab tree, is commonly dried and powdered to add to smoothies or yogurt. Sainsbury’s is touting the steady rise of vegetable juice in 2015 as consumers continue to cut down on sugar. Turn to page 32 for our vegetable juice recipes and best-buy juicers to make your own. Susi Richards, head of Sainsbury’s product development, also suggests that frozen food will be a big Baobab fruits are similarly sized to coconuts
BOOKS FOR COOKS
Korean food is set to be big this year
THE SUNSHINE DIET by Shelina Permalloo (£14.99, Good Food offer price £13.49, Ebury) Shelina, 2012 MasterChef winner, uses the colour and zest of her Mauritian heritage to create 120 vibrant and delicious recipes that won’t pile on the pounds. Braised chicken with tamarind & pak choy or Grilled prawns with apple ginger slaw are healthy and packed with ﬂavour, so you won’t miss the calories. There are heaps of recipes here for sharing with friends and family. With a calorie count for every dish, they are perfect for those following the 5:2 regime. For recipes from Shelina’s book, turn to page 116.
trend for waste-conscious shoppers who don’t want packs of fresh food to go off. She adds: ‘There’s been a huge step forward in the quality of frozen food and now it is easy to ﬁnd ingredients, such as frozen herbs and stock, that are of an equivalent standard to fresh.’ We’ve been keen on Korean food for a while (ﬁnd recipes at bbcgoodfood. com) and Richard Jones, head chef of Morrisons’ development kitchen, predicts that the cuisine will really
take off this year. ‘We can expect more of the country’s street food, having already seen the rise of kimchi and Korean fried chicken last year.’ Meanwhile, Jonathan Moore, executive chef at Waitrose, told us that authenticity will be a buzzword in our kitchens, as we take a bit more time over our cooking . ‘For instance, if you’re making a classic regional French dish, it has to be authentic in ingredients as well as in technique,’ he said.
by Nicole Pisani & Kate Adams (£18.99, Good Food offer price £17.09, Orion) Soup is just the thing at this time of year: comforting yet light and healthy – and it’s cheap and easy to make. Nicole Pisani, head chef at Ottolenghi’s Soho restaurant NOPI, and Kate Adams, author and founder of the Flat Tummy Club blog, have joined forces to provide a collection of knockout soups. There are broths, chowders and dhals; hot and cold soups; vegetarian, meat and ﬁshy bowls. Truly a soup for every season.
Drink notes Sarah Jane Evans predicts wine trends for the year ahead How low can they go? Lidl and Aldi triggered the race for low prices last year, and there’s no sign of that easing in 2015. After a torrid Christmas when retailers had to undercut each other to win our custom, there’s little sign of change. Good for us as consumers, but damaging for the wine industry because, after tax, duty and the retailer’s margin, there’s precious little left on a £6 bottle for the producer and grower to invest for the future.
Chapel Down vineyards in Kent
Closer to home
Wine experts are travelling the world in search of something new. Marks & Spencer’s wine buyer Emma Dawson has visited central and eastern Europe to ﬁnd us wines from Greece, Turkey, Slovenia, Georgia and Lebanon. There’s nothing too unusual here, but given the domination of France, Australia and Italy, three cheers to her for offering us something that many of us may not have tried before.
UK-made gins and whiskies were a big story of 2014, and there’s more to come. Look out for homegrown English and Welsh sparkling wines (global warming has not quite made it to Scotland yet). Many vineyards are coming to maturity and will be winning increasing numbers of medals in international competitions (englishwineproducers.co.uk). The question is, can they convince the rest of the world to buy our superb sparklings?
by Greg & Lucy Malouf (£30, Good Food offer price £27, Hardie Grant) Greg Malouf is renowned for his interpretation of authentic Middle Eastern cooking. Here he presents a collection of 130 vegetarian recipes, simple enough for supper yet with a wow factor, making them ideal for entertaining. Middle Eastern cuisine, with its emphasis on delicately spiced dishes of grains and vegetables, can be both healthy and delicious. There are some innovative ideas, including an exotic Granola with pomegranates, sour cherries & pistachios, and a delectable Bitter chocolate hazelnut cake with candied grapefruit. BBC Good Food readers can buy any of this month’s books at a discount, plus you’ll also receive a free bookmark. Simply call 01326 569444, p&p is free. Or buy online at sparkledirect.com/goodfood.
Feature compi ed by HOLLY BROOKE-SMITH | Book reviews SALLY HUGHES | Photographs SUPERSTOCK REX FEATURES BBC PICTURES
Drying fruit and veg is a fantastic way to preserve your food and to lock in nutrients. Slice up apples, pineapple, mango or bananas to add to cereal, or for a snack. Or make a healthier alternative to fried potato crisps by drying parsnips, beetroot or kale. Stockli Dehydrator, £104.95, ukjuicer.co.uk
Rude Health sprouted whole spelt flour, £4.99, rudehealth.com Sprouted grains, ﬂours and porridge oats are a growing health trend. Sprouting grains (allowing them to germinate) before grinding into ﬂour makes them more digestible and releases more vitamin C and nutrients from the plant.
Scala kale & smoked ricotta pesto, £2.30, Tesco Leafy brassica kale is deﬁnitely here to stay, and this combination of pesto with smoked soft cheese is a particularly on-trend combo.
Regents Park honey, £9.95, melroseandmorgan.com This honey, produced by bees in the central London park, is ﬂoral with a slightly fruity ﬂavour. To ﬁnd out more about how you can help support Britain’s honeybee population, visit bbka.org.uk.
On TV & radio What’s the Right Diet For You? This Horizon special looks at the science behind weight loss – and the best way to lose those pounds. Dr Chris Van Tulleken and psychologist Prof Tanya Byron (left) investigate. (BBC Two)
• Check bbc.co.uk or radiotimes.com for transmission details • Turn to page 115 for five recipes from BBC chefs and shows
Woman’s Hour: Cook the Perfect… Discover a wellstocked store of recipes from Tom Kerridge, Claudia Roden, Bill Granger and more. New dishes are added each month following an airing on the show, where the chefs cook their dish in front of presenters Jenni Murray (left) and Jane Garvey on a two-burner hotplate in the studio (bbc.co.uk/radio).
Wrapping pears in pastry proved challenging
TAKE A COOKERY COURSE The Bodnant Bake Off, Bodnant Cookery School, Conwy, North Wales (bodnant-welshfood.co.uk) How often have you watched TV cookery competitions and wondered how some contestants can get it so disastrously wrong? This fun morning course, run by award-winning pastry chef Sally Owens, is your chance to attempt some of the Great British Bake Off challenges. Sally picked two recipes from the most recent series – Mediterranean bread and Poached pears in rough puff pastry – and showed how to turn out showstopping bakes. She began with a demo, then we quickly got stuck in. First we made the bread dough, kneading and leaving it to prove while we poached our pears in sugar, cinnamon and wine. As they cooled, we made our rough puff pastry – quite an involved process of rolling, folding and chilling. Then we ﬁlled our breads with pesto, sundried tomatoes and olives before popping them in the oven. The most difﬁcult task was wrapping the pears in strips of pastry. Rough puff is loaded with butter and lard, so you have to work quickly before the fats start to melt. With just three hours to complete both bakes, we felt some of the pressure the Bake Off contestants experience, but Sally planned the tasks so that we all achieved great results. Verdict Sally is an excellent tutor, brimming with enthusiasm and advice. She packed a lot into the morning but also made it fun. The school offers a huge range of courses, including more Bake Off classes. The Bodnant Centre also has a farm shop, café, restaurant and accommodation. Cost £65, including tea, coffee and Welsh cakes during the morning, plus you take home all your bakes.
Burns Night We’ll be getting stuck in to hearty, traditional Scottish fare on 25 January for Burns Night. Try our favourite combination of a classic Cullen skink smoked ﬁsh soup for starters, followed by Baked haggis with neeps and tatties, all ﬁnished off with a fruity Cranachan. Find all these recipes at bbcgoodfood.com. Anyone for a wee dram? Raspberry cranachan triﬂe – a twist on the Scottish classic
Food and Farming awards Listen out for the Food Programme on 11 January, when Cyrus Todiwala (right) opens nominations for this year’s BBC Food and Farming Awards. The judging panel will be looking for Britain’s best food and drink producers, local retailers and food markets. You can nominate your own food heroes in any of the categories, from your favourite food shop and takeaway, to an outstanding food producer or school dinner cook. Farmers and food businesses can also nominate themselves, or encourage customers to do so, from 11 January, via the website.
Nominations close at midnight on 25 January. Winners will be revealed at the Bristol awards ceremony in May, with coverage following shortly after on BBC Radio 4 and on BBC One’s Countryﬁle. Visit bbc.co.uk/ foodawards.
at you’ll t wh be dic
Recipes MIRIAM NICE Photographs PETER CASSIDY
Last year, chia seeds, cronuts and the gourmet burger hit the headlines . But what will we see on our plates in 2015? Here are our predictions, plus brandnew recipes, so you can get ahead of the pack and cook them right now
THE NEW COMFORT FOOD Poutine 42
THE NEW BURGER Duck confit burger
A Canadian import, Poutine is, in its purest form, chips, gravy and cheese curds – serious comfort food. However, we’re starting to see the bar raised with exciting extra toppings such as pulled pork, kimchi or coq au vin. This is our take on the classic Canadian recipe, as we’ve used stringy mozzarella instead of the traditional cheese curd.
Poutine SERVES 6 PREP 20 mins COOK 1 hr 30 mins EASY FOLATE FIBRE
To watch a video of our Home economist Miriam Nice making twice-cooked chips, download the January issue of the Good Food app from the Apple App Store
125g pack mozzarella or 140g/5oz cheese curd, torn or cut into small chunks FOR THE GRAVY 400g/14oz chicken wings 5 tbsp plain ﬂour 1 tbsp sunﬂower oil 50g/2oz butter 1 onion, ﬁnely diced 1 carrot, chopped 1 bay leaf 500ml/18ﬂ oz chicken stock 500ml/18ﬂ oz beef stock 4 garlic cloves, crushed FOR THE CHIPS 1.5kg/3lb 5oz ﬂoury potatoes (we used Maris Piper) sunﬂower oil, for deep frying
First it was tiny sliders, then posh burgers. Now we’re putting an entire meal in a brioche bun! Posh burgers are still firmly on trend, but this latest reinvention goes beyond the beef and puts ingredients such as duck, lobster, pork belly, scallops and squid centre stage.
Duck conﬁt burger SERVES 4 PREP 10 mins COOK 40 mins EASY
1 tbsp olive oil 1 red onion, ﬁnely sliced 2 tbsp onion marmalade 500g pack duck leg conﬁt 4 brioche burger buns 1 tbsp butter, at room temperature 1 tbsp Dijon mustard 80g bag rocket or frisée salad leaves
Sweetcorn cakes with poached eggs & salsa SERVES 4 PREP 30 mins COOK 30 mins EASY
OF 5 CALCIUM 2 A DAY
FOR THE SALSA 460g jar roasted red peppers, drained and chopped 1 shallot, ﬁnely diced 1 green chilli, deseeded and ﬁnely diced small handful coriander, chopped juice 1 lime FOR THE SWEETCORN CAKES 300g/11oz cottage cheese 3 large eggs 340g can sweetcorn, drained small handful coriander, chopped 1 garlic clove, crushed 300g/11oz plain ﬂour 1 /2 tsp smoked paprika 1 tsp cumin 1 /2 tsp bicarbonate of soda sunﬂower oil, for frying TO SERVE 4 eggs 2 avocados, peeled and sliced 80g bag rocket 2 limes, quartered
1 In a small saucepan, heat the oil over a low heat and add the onion. Fry gently for 10-15 mins until really soft. Stir in the onion marmalade, then take off the heat. 2 Cook the duck conﬁt following pack instructions, then remove from the bone and pull into thick shreds, seasoning to taste. 3 Cut the buns in half and spread the cut sides with a little butter. Place on a griddle pan, butter-side down, over a high heat for around 1 min until griddle lines appear. 4 Spread the mustard on one half of each bun and onion marmalade on the other, then ﬁll the buns with the shredded duck and some salad leaves. Serve immediately.
1 First, make the salsa by mixing together all the ingredients. Season and put in the fridge while you make the sweetcorn cakes. 2 For the cakes, put the cottage cheese and eggs in a large mixing bowl, whisk together until smooth, then stir in the sweetcorn, coriander and garlic. Fold the ﬂour, spices and bicarbonate into the batter and season. 3 Heat 1 tsp sunﬂower oil in a non-stick frying pan. When the oil is hot, spoon 3 tbsp of the batter mixture into the pan for each cake – you should be able to cook 3 cakes at a time. Fry for 3-4 mins until golden brown on the underside, then ﬂip over and cook for another 3-4 mins or until golden and cooked through. Repeat until all the batter is used up, putting the cooked cakes in a low oven to keep warm while you fry each batch. 4 Bring a large pan of water to the boil, then turn down until barely boiling. Crack one egg at a time into a small bowl, then gently slide into the water. Cook the eggs for about 4 mins until the whites are ﬁrm but the yolks are still runny, then remove from the water with a slotted spoon. 5 To serve, divide the cakes between 4 plates, then top each stack with some slices of avocado and a poached egg. Season the eggs with black pepper, then scatter over the rocket. Serve with the salsa and lime wedges on the side.
PER SERVING energy 610 kcals • fat 33g • saturates 11g • carbs 38g • sugars 10g • fibre 2g • protein 38g • salt 1.4g
PER SERVING energy 636 kcals • fat 23g • saturates 5g • carbs 79g • sugars 9g • fibre 4g • protein 25g • salt 1.5g
PER SERVING energy 448 kcals • fat 36g • saturates 22g • carbs 11g • sugars 6g • fibre 6g • protein 17g • salt 1.0g
BEYOND THE BEEFBURGER
1 For the gravy, toss the chicken wings in 1 tbsp of the ﬂour, then heat the oil and butter in a large pan. Fry the chicken wings until well browned on all sides. Remove with a slotted spoon and set aside. Add the onion to the pan and cook for 8-10 mins until soft and turning brown at the edges. 2 When the onions are cooked, add the remaining ﬂour and stir well. Put the chicken wings back in the pan, then add the carrot, bay leaf, stocks and garlic. 3 Bring to the boil and cook for 15 mins. Strain the mixture through a sieve into another pan and simmer for another 10 mins or until thick, seasoning to taste. 4 For the chips, scrub the potatoes but leave the skins on. Chop into chunky chips and put them in a bowl ﬁlled with cold water. 5 Pour sunﬂower oil into a large pan until it is just less than half full, then heat until it reaches 125C. Drain the chips from the water and pat dry with a clean tea towel. When the oil is ready, carefully lower 1/4 of the chips into the pan. Fry for 12 mins, then remove with the slotted spoon and lay on a wire rack covered with kitchen paper. Repeat the process with the remaining chips. When they have all had their ﬁrst fry, increase the temperature to 190C and fry the chips in small batches again, this time for 5 mins or until golden brown. Sprinkle the chips with salt once done, keeping them warm on a wire rack or grill tray in a low oven while you fry the rest. 6 To ﬁnish the dish, pile the chips into deep bowls, warm the gravy and pour it over the chips. Top with pieces of cheese and serve immediately.
Want to make your own duck conﬁt or brioche buns? Visit bbcgoodfood.com for our triple-tested recipes.
Food styling LIZZIE HARRIS | Styling LUIS PERAL
New directions BRINNER – BREAKFAST FOR DINNER! There simply aren’t enough Saturdays and Sundays to try all those wonderful breakfast and brunch recipes, so they’re making their merry way to our weeknight dinner tables. We predict full English breakfasts, frittatas, or frankly anything with bacon or a poached egg on top will be firm midweek favourites this year.
Visit bbcgoodfood.com to watch a video showing how to poach an egg perfectly.
THIS YEAR’S MUST-TRY CUISINE Lithuanian cepelinai: Potato dumplings with mushroom sauce & bacon
THE NEW INDULGENT DESSERT Waffles with banana & salted caramel sauce
LITHUANIAN FOOD Lithuania will be in the news over the new year as it adopts the Euro, so we expect we’ll be hearing more about this Baltic state’s cuisine too. One traditional dish is Cepelinai, which means zeppelin, so-called because of the shape. It’s hearty, delicious and makes a little meat go a very long way.
Lithuanian cepelinai: Potato dumplings with mushroom sauce & bacon Taste team comment 'I love trying new recipes from other countries. Making the dumplings was a bit messy, but fun – I was surprised they stayed together while boiling. This looked like a dish you’d be served in a restaurant!' KATE
SERVES 4 PREP 30 mins COOK 1 hr 1OF 5 A LITTLE EFFORT A DAY
400g/14oz waxy potatoes (we used Charlotte) 1 large egg, beaten 1 shallot, ﬁnely diced 250g/9oz pork mince 1 /2 tsp ground caraway seeds 1 garlic clove, crushed 1 tbsp plain ﬂour, plus extra for dusting FOR THE SAUCE 2 tbsp dried porcini mushrooms 1 tsp butter
WAFFLES Waffles with everything is the order of the day – both sweet and savoury. We think it might be down to Dan Doherty – the head chef at London’s Duck & Waffle restaurant – whose book hit the shelves last year. Here we’ve gone sweet, slathering waffles in salted caramel sauce – another trend we think will continue to be popular for a good while yet.
Wafﬂes with banana & salted caramel sauce SERVES 4 PREP 20 mins COOK 40 mins EASY CALCIUM
TIP If you don’t have a wafﬂe maker, you can use the same mix in a griddle pan. Heat the pan, pour in the mix and leave undisturbed for a few minutes. When the mix is almost set on top and golden with deep charred lines underneath, turn it over carefully with a wide spatula or tongs. It will come away fairly easily when it’s well cooked on the base.
FOR THE SALTED CARAMEL 140g/5oz light muscovado sugar 2 tbsp golden syrup 50g/2oz butter 300ml/1/2pt double cream FOR THE WAFFLES 4 large eggs, separated 300g/11oz plain ﬂour 1 /2 tsp bicarbonate of soda 2 tbsp golden caster sugar 50g/2oz butter, melted 600ml/1pt milk TO SERVE 2 bananas, peeled and cut into large pieces 1 tbsp butter vanilla ice cream (optional)
2 shallots, ﬁnely diced 200g/7oz chestnut mushrooms, sliced 200g/7oz crème fraîche TO SERVE 2 rashers smoked streaky bacon 1 tbsp chopped dill green vegetables crusty bread
1 Divide the potatoes into 2 batches. Chop one batch into large chunks and boil for 15-20 mins until tender, then drain and mash. Finely grate the remaining potatoes using the smallest blade on a grater and tip into a large bowl lined with a clean tea towel. Bring the edges of the tea towel together and squeeze tightly to expel any liquid; keep 2 tbsp of this juice and discard the rest. In another large mixing bowl, add the reserved potato juice, the grated potato, mashed potato and half of the beaten egg. Beat everything together well, season, set aside to cool, then chill while you prepare the ﬁlling. 2 Mix together the shallot, pork mince, caraway seeds, garlic, remaining egg and some seasoning. 3 Mix 1 tbsp of ﬂour into your potato mixture and divide into 8. Dust the work surface with ﬂour and make sure there is ﬂour on your hands too, as the mixture can be quite sticky. Lightly shape the potato dough into ﬂat round patties, approximately 1cm thick.
1 Put the sugar, golden syrup and butter in a saucepan and heat gently, stirring occasionally, until everything has melted together. When the mixture starts to bubble, stir in the double cream and cook for 2 mins. Stir in 1/2 tsp salt, then take off the heat and allow to cool slightly in the pan. 2 Heat the wafﬂe maker (see tip, far left). Whisk the egg whites to stiff peaks. In a separate large bowl, mix together the ﬂour, bicarbonate, caster sugar and a pinch of salt. Make a well in the centre and add the egg yolks and melted butter. Start mixing with a balloon whisk; keep whisking as you slowly add the milk until you get a smooth, thick batter. Carefully fold in the egg whites with a metal spoon. Use a ladle to pour the batter into your wafﬂe maker and cook for 5 mins or according to the manufacturer’s instructions. Repeat until all the batter has been used up – keep cooked wafﬂes warm in a low oven until serving. 3 Just before serving, heat the remaining butter in a non-stick frying pan over a medium heat and fry the banana pieces until golden. Divide the wafﬂes between 4 plates, top with the fried bananas, drizzle with salted caramel and top with a scoop of vanilla ice cream, if you like. PER SERVINGenergy719kcals• fat30g• saturates16g • carbs 90g • sugars 34g • fibre 3g • protein 20g • salt 1.2g
Put 1 heaped tsp of the pork ﬁlling in the middle of each patty, then gently pull the dough up and around to encase the pork and form a dumpling. Roll them in your hands to achieve the signature zeppelin shape. Repeat with the rest of the patties and ﬁlling. 4 Bring a large saucepan of water to a rolling boil, then reduce the heat to a simmer. Carefully lower in the dumplings, cover and simmer gently for 30 mins. Keep an eye on this – the water must not boil or the dumplings won’t hold their shape. 5 Meanwhile, grill the bacon until crisp, then chop into very small pieces and set aside. To make the sauce, pour 100ml of boiling water over the dried porcini and leave to stand for 5 mins. In a saucepan, heat the butter and add the shallots, frying gently until they are soft and translucent. Add the chestnut mushrooms and cook for 5 mins more. When they are cooked, pour in 1 tbsp of the liquor from the porcini and discard the rest. Chop the porcini and add them to the pan. Fold in the crème fraîche, bring to a simmer, then season. 6 Put 2 dumplings on each plate and pour over the mushroom sauce. Sprinkle the dill and bacon pieces over just before serving with green veg and crusty bread to mop up the sauce. PER SERVING energy 488 kcals • fat 32g • saturates 18g • carbs 26g • sugars 2g • fibre 3g • protein 23g • salt 0.7g
WHAT ELSE TO LOOK OUT FOR THIS YEAR Shrubs These ﬂavourful bases for cocktails or non-alcoholic drinks are becoming increasingly popular in bars and restaurants. Similar to cordials, they are usually made from vinegar, fruit and sugar. A drinking vinegar, such as apple cider vinegar, is used to preserve fresh fruit juice and add sharpness, then sugar is added to improve the ﬂavour. Alternatively, the fruit is preserved in sugar, and vinegar is added to cut through the sweetness.
Pudding restaurants Whole restaurants just serving puddings – as if the trends this year weren’t caloriﬁc enough. Still, we’re thrilled at the idea of more dessert choice!
South African specialities Biltong popped up in our trendsetter report back in October, and since then other South African specialities have been on our radar. These include Bobotie – a baked dish usually made with minced beef or lamb, spices, dried fruit, bread soaked in milk, and a rich milk & egg sauce topping. Also, try Bunny chow – a hollowed-out loaf ﬁlled with curry – and Melktert, like a custard tart but with a higher milk content.
New directions LARD MAKES A COMEBACK Lard – pig fat – fell out of favour after the Second World War and has struggled to get back in our kitchens ever since. Now, however, chefs are raving about the unrivalled crispness it gives to fried or roasted ingredients, its high burning point and the short, flaky texture it adds to bakes. The obvious way to celebrate lard is with a Lardy cake. Traditionally made with or without currants, depending on where you live, our modern version has added richness and sweetness from eggs, milk and a mixture of colourful and delicious dried fruit.
Taste team comment 'There is a lot of lard in the recipe but it didn’t taste as I expected – it was very nice and not “lardy” at all. I liked that I had time to do other things during the proving stages. A good weekend bake.' KIM
Lardy cake SERVES 8-10 PREP 45 mins plus 2 hrs proving COOK 1 hr 1OF 5 EASY A DAY
500g/1lb 2oz strong white bread ﬂour, plus extra for kneading 140g/5oz lard, plus extra for greasing 1 tbsp dried fast-action yeast 200ml/7ﬂ oz warm milk 2 large eggs, beaten 140g/5oz currants 50g/2oz sultanas 50g/2oz dried apricots, ﬁnely diced 50g/2oz dried cherries, chopped 200ml/7ﬂ oz hot tea 1 tsp ground mixed spice 50g/2oz golden caster sugar, plus extra to serve 2 tbsp icing sugar
1 In a large bowl, mix together the ﬂour with 2 tsp salt, then rub in 50g of the lard until the mixture resembles ﬁne breadcrumbs. Leave the remaining lard at room temperature to soften. 2 In a jug, mix the yeast, milk and eggs together, then add it to the ﬂour, holding back a little liquid. Mix until it forms a soft dough, adding a splash more liquid if it feels too dry, or a little ﬂour if too wet. Knead the dough on a lightly ﬂoured surface for
10 mins, then put it back in the cleaned mixing bowl, cover with cling ﬁlm and leave in a warm place until doubled in size, about 1 hr. 3 Mix the dried fruit in a bowl and pour over the hot tea. Leave to soak for at least 45 mins. Grease a 23cm springform cake tin with a little lard, line with baking parchment and grease the parchment with lard too. 4 Drain off any excess tea from the fruit, then mix with the remaining lard, the mixed spice and sugar. Roll the dough out to a 40 x 20cm rectangle. Spread half the dried fruit and lard mixture over the surface. With the shorter end facing you, fold the top third of the dough down in to the middle, then fold the bottom third up to overlap, sealing in the fruit. Give the dough a quarter turn, roll it out to around the same size as before and spread the dough with the rest of the lard mixture. Fold as before, then turn the dough over. 5 Put the dough into your prepared tin and press it down gently to shape it to ﬁt the tin. Cover with cling ﬁlm and leave to prove for 30 mins-1 hr or until doubled in size. Heat oven to 200C/180C fan/gas 6. 6 Uncover and bake for 55 mins-1 hr or until golden brown and cooked through. Leave to cool for 5 mins in the tin, then transfer to a wire rack. Mix the icing sugar with 1 tsp water to make a runny icing, then drizzle over the cake. Sprinkle with more caster sugar. Best served warm with a cup of tea. PER SERVING (10) energy 440 kcals • fat 16g • saturates 6g • carbs 62g • sugars 25g • fibre 2g • protein 10g • salt 1.1g
What would you like to see as a food trend this year? Tweet using #gotogoodfood and share your thoughts.
LEITHS Leiths School of Food and Wine, London (020 8749 6400, leiths.com) Course Leiths Diploma in Food and Wine How long? Three academic terms Cost £21,265 What do you learn? The course offers culinary training in cuisines ranging from Italian to Middle Eastern to Japanese, plus essential techniques such as knife skills, pastry, breads and sauces. Students also complete a Wine and Spirit Education Trust qualiﬁcation. Teaching is divided between half-day demonstrations and practical classes. There are regular guest lectures from chefs such as Atul Kochhar of Benares and Bruce Poole of Chez Bruce, and trips to London industry markets. There is the added opportunity of various work experience placements, including a six-month placement at BBC Good Food magazine. Graduating students gain a Level 4 Diploma in Professional Culinary Arts. Where will it take you? Just about anywhere! Alumni range from head chefs Florence Knight of Polpetto and Sam Clark of Moro to renowned food writers Xanthe Clay and Diana Henry. TV cooks Lorraine Pascale and Gizzi Erskine are Leiths graduates, as is Cassie Best, Good Food’s Food editor. Other students have gone on to run
dairy farms, establish successful businesses (including Higgidy Pies), run cookery schools and write food books. Student verdict Cassie, who came to Good Food as a Leiths intern in 2010, is now Food editor. She writes, commissions and edits recipes, as well as styling food on photo shoots. Cassie says: ‘The Leiths diploma is not to be taken on lightly – it’s an intense year crammed with full-on learning, physical exhaustion and weekly tests. That said, it was one of the most enjoyable years of my life. If you want to turn your passion into your profession, this is the course for you. You’ll meet like-minded people and get to eat some of the best food imaginable.’
COOKERY COURSES THAT Do you dream of a career in food? Enrolling on a full-time cookery course can provide a passport into the profession, but they demand commitment – and a hefty fee. Holly Brooke-Smith discovers more
TANTE MARIE Tante Marie Culinary Academy, Woking (01483 726957, tantemarie.co.uk) Course Intensive Cordon Bleu Diploma How long? Two terms, starting in January, April or September Cost £15,995
What do you learn? More compact and faster-paced than the traditional three-term Cordon Bleu Diploma, this course is a professional, skills-focused programme. Graduates leave with a Level 4 Diploma in Professional Culinary Arts, as well as a Tante Marie Wine Certiﬁcate and food safety award. There is some theory, although 80 per cent of learning is in the kitchen. Students cover knife, pastry, ﬁsh and butchery skills, before moving on to more technical methods, such as confectionery, sauces and ‘farinaceous’ dishes (ones using ﬂour). There are lectures and demonstrations from restaurant chefs such as Angela Hartnett, Jason Atherton and Gordon Ramsay. Where will it take you? Alumni have worked in leading restaurants like Le Manoir or Roux at Parliament Square. Others run ski chalets or work in food media. Past students include Lyndy Redding, who now runs Absolute Taste, a £20
million global catering company, and Neil Rankin, founder of Pitt Cue Co in London. Student verdict Food stylist Gee Charman has worked for magazines and TV shows such as the BBC’s Hairy Bikers and Lorraine Pascale, and the Good Food Channel’s Market Kitchen. She co-founded The Gorgeous Kitchen restaurant at Heathrow Terminal 2 last year. Gee says: ‘Tante Marie provided me with the building blocks that I still use today and continue to build upon throughout my career. A cookery school gives you the opportunity to learn all the necessary skills and – for want of a better word – unlearn bad habits. It gave me the conﬁdence to experiment and, most importantly, the tools to correct things when they go wrong.’
LE CORDON BLEU Le Cordon Bleu, London (020 7400 3900, lcblondon.com) Course Diplôme de Pâtisserie How long? Two or three academic terms Cost £14,704 What do you learn? The terms are divided into three certiﬁcates – basic, intermediate and superior. In the ﬁrst term, students master classic French pastry techniques and attend an introductory course on wine. Over the following two terms, the diploma covers sugarcraft, Viennoiserie (such as croissants), French bread, entremets (small decorated cakes), petits fours and chocolate work, as well as event organisation and regional wine knowledge. There are 15-18 hours of teaching a week, with demonstrations led by the school’s patisserie master chefs. The course culminates in a formal afternoon tea presentation, which is part of the overall assessment. The diploma is the equivalent to a Level 4 Qualifications and Credit Framework.
Where will it take you? With 50 schools on five continents, there are Cordon Bleu alumni all over the world. Students go on to work in world-class kitchens such as Noma, or Dinner by Heston Blumenthal. Food writers Rachel Khoo and Tess Ward are both Cordon Bleu graduates. Student verdict Hideko Kawa, an awardwinning pastry chef, has worked with Gordon Ramsay and was sous pastry chef at The Connaught before taking the position of
head pastry chef at The Fat Duck in 2010. Hideko says: ‘The intense professional culinary experience of the Cordon Bleu is well structured and varied. I hung on every word from the highly skilled and knowledgeable tutors. I now count many of my former classmates and instructors as dear friends. This training was beyond my expectations and made it possible for me to enter the world of multiple-Michelin-starred restaurants.’
CAN CHANGE YOUR LIFE Ballymaloe Cookery School and, left, Darina Allen, Rory O’Connell and Rachel Allen
Can’t commit for that long?
BALLYMALOE Ballymaloe Cookery School, Ireland (+353 21 4646785, cookingisfun.ie) Course Ballymaloe 12-Week Certiﬁcate Course How long? One term, starting in either January, May or September
Cost From €10,695 (approx £8,492) What do you learn? Each week consists of four days of demos and practical cooking in the kitchen, covering 8-10 recipes a day. The remaining day is dedicated to tastings and lectures from experts, on topics such as butchery, business management and winemaking. Run by renowned food writer and TV presenter Darina Allen, Ballymaloe is situated within a 100-acre organic farm in County Cork on Ireland’s southern coast. The course covers food production and sourcing, as well as technical
kitchen skills – there’s even the chance to milk the farm’s cows! Other subjects include food costing, kitchen hygiene, preserving and pickling. There is a practical and written examination at the end of the course to complete the Ballymaloe Certiﬁcate. Where will it take you? One of the school’s best-known students is the food writer Thomasina Miers, who founded the Wahaca chain after winning the BBC’s MasterChef. Hundreds of others have gone on to launch products, set up catering businesses, run cookery schools or work in restaurants.
Student verdict Stevie Parle, who started out at The River Café, now owns two London restaurants – Dock Kitchen and Rotorino. He has also published three recipe books. Stevie says: ‘The inﬂuence of my time at Ballymaloe is ingrained in everything I do. The most important things I learned are intangible – a point of view, an ethos. I learned to appreciate produce and producers as much as cooks and chefs; to work with the seasons, to react to ingredients and to cook with local produce – because it’s our obligation as chefs to respect the ingredients we use.’
These well-respected week-long courses offer a good basic training in different areas of the food industry. O Professional Cheesemaking Fundamentals Five days, The School of Artisan Food, Nottinghamshire (schoolofartisanfood.org). OAdvanced Cookery Five days, Ashburton Cookery School, Devon (ashburtoncookery school.co.uk). OAdvanced Sugarcraft School Five days, Squires Kitchen International School, Surrey (squires-school.co.uk). OSustainable Food & Cookery Certificate Five days, White Pepper Cookery School, Dorset (white-pepper.co.uk).
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In season Inspiration for this month’s freshest produce
At their best now Fruit & veg
XBeetroot XBlood oranges XBrussels sprouts XCabbages (red, white and green) XCarrots XCeleriac XChicory XJerusalem artichokes XKale XLeeks XLemons XParsnips XPurple sprouting broccoli XSeville oranges XSwede XTurnips
Meat & game XGoose XPatridge XPheasant XRabbit XTurkey XVenison XWild duck
Fish & seafood XCrab XHake XMackerel XMussels XScallops XSquid
tars of the month As winter takes hold, earthy and robust root vegetables are in abundance. Carrots, beetroot, swede, celeriac and parsnips add ﬂavour and colour to one-pots, roasts and gratins. With their natural sweetness, they are also superb in cakes Recipes ANGELA BOGGIANO Photographs PHILIP WEBB
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SWEDE Sadly, an unloved vegetable, as many of us remember it as watery cubes in school dinners. Baking or roasting it is the way to go, as t l caramelise the natural sugars and concent the ﬂavour – while boiling dilutes it. Choos smaller swede, as they tend to be sweeter
CELERIAC A surprisingly soft, velvety ﬂesh, with the same creamines and the subtle ﬂavour of celery. It results in a ﬁrst-class winter mash great roasted. Classically, it is eaten raw – cut into thin matchsticks in a creamy dressing – to make a crunchy coleslaw-style remoulade
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Carrot tarte Tatin Slicing the carrots on a slant gives the finished Tatin an interesting pattern. Serve as a main course for a dinner party, or cut into smaller slices as a starter. SERVES 4 PREP 20 mins COOK 50 mins EASY
CARROTS Smaller carrots are sweeter, so are great for soups and mash; large ones are better for stews and casseroles. Carrots are one of the few vegetables that (in many people’s opinion) taste much better when grown organically.
OF 5 CALCIUM FOLATE FIBRE IRON 2 A DAY
500g/1lb 2oz carrots 1 tbsp olive oil 1 large onion, thinly sliced 100g/4oz semi-dried tomatoes, chopped 25g/1oz butter 3 tbsp light brown muscovado sugar 140g/5oz Reblochon cheese (or vegetarian alternative, such as ripe brie), sliced 500g pack puff pastry salad leaves, to serve
1 Heat oven to 200C/180C fan/gas 6. Peel the carrots and slice on the diagonal to the thickness of a £1 coin. 2 Heat the oil in a 23cm ovenproof frying pan and cook the onion gently until softened and lightly golden. Transfer to a bowl, toss with the semi-dried tomatoes and set aside. 3 Heat the butter and sugar in the frying pan, add the carrots and 100ml water and cook very gently for 15 mins until the water has reduced and the carrots are golden and tender. 4 Arrange the carrots in a single layer on the bottom of the frying pan. Spoon the onion and tomatoes on top and cover with a layer of cheese. 5 Roll out the pastry about 1.5cm bigger than the pan, and trim. Lay the pastry over the top of the pan, tucking in around the carrots as you go. Bake in the oven for 30 mins until the pastry is golden and cooked through. 6 Remove from the oven and leave to stand for a few mins. Invert the tart onto a serving plate and lift off the pan using a spatula. Serve warm with a crunchy seasonal salad. PER SERVING energy 872 kcals • fat 47g • saturates 23g • carbs 86g • sugars 39g • fibre 8g • protein 21g • salt 1.9g
Hot mustard lentils with beetroot & spicy sausages It’s a good idea to wear rubber gloves when preparing beetroot, as the flesh will stain your hands. SERVES 4 PREP 10 mins COOK 45 mins 5 EASY FOLATE FIBRE 3OF A DAY
BEETROOT Its sweetness and earthiness, combined with its texture, adds warmth and depth to dishes, particularly casseroles and stews. Roasting intensiﬁes the sweetness – toss it in salads, serve alongside a roast, or purée it to make a dip. Roasted beetroot also enhances the ﬂavour and texture of a chocolate cake or brownies. You can grate raw beetroot and add it to winter coleslaw too.
500g/1lb 2oz raw beetroot 2 tbsp olive oil 1 large red onion, cut into wedges 2 garlic cloves, ﬁnely sliced 1 tsp caraway seeds 400g pack lamb merguez sausages 2 x 250g pouches ready-cooked Puy lentils (we used Merchant Gourmet) 75g/21/2oz watercress, stalks removed FOR THE DRESSING 4 tsp Dijon mustard 1 tsp English mustard juice 1 lemon 4 tbsp extra virgin olive oil
1 Heat oven to 180C/160C fan/gas 4. Top and tail the beetroot, then peel and cut into wedges. Put the beetroot in a roasting tin, drizzle over the olive oil and toss with the onion, garlic and caraway seeds. Roast for 45 mins until the beetroot is tender and the onion is sticky and charred. 2 Heat the grill and cook the sausages until golden. Make the dressing by whisking together all the ingredients. While the beetroot is still warm, toss with the lentils and dressing. Add the watercress and serve with the sausages. PER SERVING energy 662 kcals • fat 36g • saturates 10g • carbs 44g • sugars 14g • fibre 14g • protein 33g • salt 3.3g
Taste team comment ‘The mixed textures were lovely: the slight bite of beetroot, softer lentils and watercress. I also enjoyed the dressing – it had a real tang. The recipe was easy to make, and prep was minimal, which allowed me time for other tasks.’ KATY
WHY NOT TRY…
Gutsy winter salad
Roasted carrot, feta & herb salad SERVES 4 as a side PREP 10 mins COOK 35 mins EASY
1OF 5 GLUTEN A DAY FREE
Peel 600g carrots and quarter lengthways. Put in a roasting tin, drizzle with 2 tbsp olive oil and roast for 25 mins. Stir in 1 tbsp balsamic vinegar, 1 tbsp sugar and 25g chopped hazelnuts, then return to the oven to roast for 10 mins more. Toss with 3 tbsp chopped ﬂat-leaf parsley, 2 tbsp chopped mint and 100g crumbled feta. Season and serve. PER SERVING energy 241 kcals • fat 15g • saturates 5g • carbs 18g • sugars 17g • fibre 5g • protein 6g • salt 1.0g
Taste team comment ‘I’m not a carrot person, but this was delicious. The recipe is easy and I’d absolutely cook it again. It would go really well with chops or sausages.’ KIM
WHY NOT TRY…
A simple idea with roasted beetroot
Beetroot dip SERVES 4 PREP 15 mins COOK 1 hr EASY
LOW FOLATE 1OF 5 GLUTEN A DAY FREE FAT
Wash and trim 500g raw beetroot, put in a roasting tin and cover with foil. Roast for about 1 hr or until very tender. Meanwhile, put 1 tsp cumin seeds and 1 tsp coriander seeds in a dry frying pan and heat gently until lightly toasted. Add 1 /2 tsp chilli ﬂakes, toss together, then crush using a mortar and pestle until you have a ﬁne powder. Peel the beetroot and put in a food processor with the spices, 3 tbsp thick Greek yogurt, a large handful mint and a pinch of salt. Whizz until you have a purée. Serve with crackers, crusty bread or toasted ciabatta. PER SERVING energy 101 kcals • fat 4g • saturates 2g • carbs 11g • sugars 10g • fibre 3g • protein 4g• salt 0.4g
Taste team comment ‘I love beetroot so of course I loved this. The hint of mint really made the dip and it had a lovely consistency, although I might use less cumin next time. A simple and effective recipe.’ KATY
In season Honey, parsnip & coconut cake This makes a lovely light and moist bake. SERVES 10-12 PREP 20 mins COOK 45 mins EASY un-iced
175ml/6ﬂ oz sunﬂower oil, plus extra for greasing 3 large eggs 100g/4oz light muscovado sugar 75g/21/2oz clear honey, plus 2 tbsp for the icing 280g/10oz self-raising ﬂour 1 /2 tsp baking powder 1 /2 tsp bicarbonate of soda 200g/7oz parsnips, grated 75g/21/2oz desiccated coconut 3 tbsp coconut ﬂakes 300g/11oz cream cheese
1 Heat oven to 180C/160C fan/gas 4. Lightly grease a 22cm round loose-bottomed cake tin and line with baking parchment. 2 Put the eggs, oil, sugar and honey in a bowl and whisk for 3-4 mins until thick and creamy. 3 Sift the flour, baking powder and bicarbonate of soda over the mixture and fold in carefully, along with the parsnips and desiccated coconut. Spoon into the tin and bake for 45 mins until golden and ﬁrm to the touch. Push a skewer into the centre of the cake – if it comes out clean, then it is cooked. If it is still wet, cook for a further 10 mins. Transfer the cake to a wire rack and leave to cool completely before icing. 4 Put the coconut ﬂakes on a baking tray and put in the oven for about 5 mins until lightly toasted. Keep an eye on them, as they burn quickly. 5 To make the icing, put the cream cheese and 2 tbsp honey in a bowl and beat together until smooth and creamy. Spread the icing over the top of the cooled cake and ﬁnish with the toasted coconut ﬂakes.
WHY NOT TRY…
A new snack
Parsnip crisps SERVES 4 as a nibble PREP 5 mins COOK 10 mins EASY
1OF 5 GOOD GLUTEN FOLATE FIBRE A DAY 4YOU FREE
Using a vegetable peeler, peel 4 medium parsnips, then shave the parsnips into long, thin strips. Fill a medium saucepan three-quarters full with vegetable oil, then heat. To test when it is ready, place a small piece of bread into the oil – it should turn golden quickly. Add a handful of parsnip strips and fry for 2 mins until golden, stirring gently a few times. Using a slotted spoon, drain onto kitchen paper and repeat with the remaining strips. Sprinkle with ﬂaked sea salt and serve immediately. PER SERVING energy 165 kcals • fat 7g • saturates 1g • carbs 18g • sugars 8g • fibre 9g • protein 3g • salt 0.2g
PER SERVING energy 480 kcals • fat 34g • saturates 15g • carbs 35g • sugars 17g • fibre 4g • protein 6g • salt 0.6g
PARSNIPS This is the time of year to enjoy parsnips at their best. Just after a frost, the natural sugars in the parsnips will be concentrated, making them sweet and fragrant. One of the most popular root vegetables, they roast beautifully too.
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In season Swede, lamb & feta bake This dish is rather like moussaka, with layers of lamb, thin slices of swede (instead of aubergine) and a creamy feta topping. The swede will absorb all the flavours from the lamb and cook gently until very tender. SERVES 4 PREP 20 mins COOK 1 hr 15 mins 5 EASY CALCIUM 3OF A DAY
2 tbsp olive oil, plus extra for greasing 1 large onion, ﬁnely chopped 2 garlic cloves, ﬁnely chopped 1 /4 tsp cinnamon 1 tsp dried oregano pinch of chilli ﬂakes 500g/1lb 2oz lamb mince 1 tbsp tomato purée 400g can chopped tomatoes 600g/1lb 5oz swede, peeled and thinly sliced FOR THE TOPPING 25g/1oz butter 25g/1oz plain ﬂour 300ml/1/2pt milk 1 large egg 100g/4oz feta, crumbled
1 Heat the oil in a large saucepan and fry the onion until softened. Add the garlic and cook for a further few mins. Stir in the cinnamon, oregano and chilli ﬂakes. Add the lamb and brown all over for a few mins, breaking it up with a wooden spoon. Drain the fat from the mince and return the pan to the heat. Stir in the tomato purée and cook for 1 min, then tip in the tomatoes. Half-ﬁll the can with water and add to the pan. Stir well, season and simmer for 15 mins. 2 Lightly oil the bottom of a 1.5-litre ovenproof dish and arrange a third of the swede on the bottom. Ladle over half the mince mixture, top with another layer of swede, followed by another layer of lamb. Finish with a layer of swede. 3 For the topping, heat the butter in a small saucepan and add the ﬂour. Stir briskly until you have a smooth paste. Remove from the heat and slowly add the milk until you have a smooth sauce. Return to the heat and cook for 4-5 mins until the sauce thickens. Remove from the heat and whisk in the egg and half the feta. 4 Pour the sauce over the top of the swede and sprinkle the surface with the remaining feta. Cover with foil and bake in the oven for 35-45 mins. Remove the foil and cook for a further 25-30 mins until the top is golden and the swede is tender. Leave to sit for a few mins before serving.
WHY NOT TRY…
Serving a side of swede
Swede & Parmesan mash SERVES 4 PREP 10 mins COOK 45 mins EASY
LOW 1 OF 5 GOOD GLUTEN FAT A DAY 4 YOU FREE
Peel and chop 500g swede. Put in a saucepan with 25g butter, 2 tbsp water, 2 tbsp thyme leaves and 1 ﬁnely chopped garlic clove. Cover and cook over a very gentle heat for about 30 mins until the swede is tender, adding a splash more water if the pan looks very dry. Uncover, turn up the heat to medium and cook the swede until slightly caramelised. Mash with 30g grated Parmesan (or vegetarian alternative). PER SERVING energy 95 kcals • fat 7g • saturates 5g • carbs 3g • sugars 3g • fibre none • protein 3g • salt 1.3g
PER SERVING energy 562 kcals • fat 36g • saturates 17g • carbs 21g • sugars 13g • fibre 4g • protein 13g • salt 1.6g
When preparing celeriac, place the peeled veg in a bowl with lemon juice and toss well to prevent it going brown. SERVES 4-6 PREP 20 mins COOK 1 hr 45 mins 1 OF 5 EASY FIBRE A DAY
2.5kg/5lb 8oz pork loin, bone in 1 tbsp olive oil 100g/4oz smoked bacon lardons 300g/11oz banana shallots, halved horizontally 500-600g/1lb 2oz-1lb 5oz celeriac, peeled and cut into 3cm/11/4in chunks 6 thyme sprigs 1 garlic bulb, halved 600ml/1pt dry cider 140g/5oz frozen peas mash, to serve
1 Heat oven to 180C/160C fan/gas 4. Season the pork and put in a large roasting tin. 2 Heat a large frying pan, add the oil and fry the lardons, shallots, celeriac and thyme until golden brown. Arrange around the pork with the garlic bulb. 3 Add the cider to the frying pan, bring to the boil, then pour around the pork. Cover with foil and roast for 1 hr. Remove the foil and cook, uncovered, for a further 45 mins. 4 Finally, add the peas and cook for 3 mins more. Leave the pork to stand, covered, for 15 mins before carving. Serve with buttery mash (add the soft roasted garlic cloves if you like) to soak up the delicious juices. PER SERVING energy 575 kcals • fat 33g • saturates 11g • carbs 9g • sugars 6g • fibre 7g • protein 50g • salt 0.9g
WHY NOT TRY…
A warming winter soup
Celeriac soup SERVES 4-6 PREP 10 mins COOK 40 mins EASY
LOW FIBRE 2 OF 5 GOOD A DAY 4YOU FAT
Heat a large knob of butter in a saucepan and add 1 chopped onion. Cook for about 5 mins, then add 600g peeled and cubed celeriac, 1 peeled, cored and chopped eating apple and 1.2 litres vegetable stock and bring to a simmer. Cook for 25-30 mins until the celeriac is really tender. Whizz the soup with a stick blender until smooth, then add 2 tbsp thick Greek yogurt and heat gently for 5 mins until smooth and hot. Serve in warmed bowls topped with crumbled Lancashire cheese and black pepper. PER SERVING energy 94 kcals • fat 4g • saturates 2g • carbs 8g • sugars 7g • fibre 7g • protein 3g • salt 0.8g
• For more great recipes with seasonal vegetables, including Celeriac remoulade, visit bbcgoodfood.com
Food styling JANE HORNBY | Styling JENNY IGGLEDEN
Pot-roast loin of pork in cider with celeriac
This rustic recipe will add some spice to a midweek meal. Give it an added boost by using Italy’s number one cheese, Galbani
eeping the icy winds at bay while whipping up a wholesome and warming dinner can prove difficult throughout winter, but the Italians have a few tricks up their sleeve to make the cold seem a million miles away. A staple of many Mediterranean seafood-style dishes, chilli linguine is full of piquant promise and totally delivers when it comes to taste – especially with its peppery bite on the palate. This plate is best combined with another Italian storecupboard essential: for 130 years, the milky, melt-in-the-mouth texture of Galbani Mozzarella has been the perfect foil for this recipe. Ideal for a filling meal, it takes mere minutes to make and will be a spicy treat for friends and family all season.
Galbani Mozzarella and chilli linguine with crispy crumbs SERVES 2 1 PREP 5 MINS 1 COOK 12 MINS 1 EASY
Galbani® and Dolcelatte® are registered trademarks
50g breadcrumbs 3 tbsp olive oil 25g Galbani Parmesan, grated, plus extra to serve 150g linguine or spaghetti 2 garlic cloves, ﬁnely sliced 1 red chilli, ﬁnely chopped (deseeded if you don’t like it too hot) 2-4 anchovies, from a tin (depending on how much you love them!) 125g ball Galbani Mozzarella 1 Put the breadcrumbs and 1 tbsp oil in a pan and fry gently until golden and crispy, remove from the heat and stir in the Parmesan. Set aside. 2 Bring a large pan of salted water to the boil and cook the pasta following pack instructions. 3 Meanwhile, heat the remaining oil in a small frying pan. Add the garlic and chilli and gently fry until softened and beginning to turn golden, then mash in the anchovies. 4 Drain the pasta, reserving a ladleful of the cooking water. Return the pasta to the pan, and scrape in the garlic mixture before tearing in the mozzarella. Toss together with splashes of the reserved cooking water to make everything cling to the pasta. Season well – it will already be quite salty from the anchovies, then sprinkle over the crumbs, plus some extra Galbani Parmesan, if you like.
Segreti di famiglia Tip from Joe’s aunty, Tina: ‘Tearing the mozzarella gives this dish a rustic Italian look when serving.’ Joe and his family boast an authentic Italian heritage and haven’t lost sight of their native traditions – especially when cooking and eating is involved. Like many Italians, they always use Galbani cheese in their family recipes due to its superior quality.
For more everyday recipes and Italian inspiration, visit galbani.co.uk
Kitchen )(5(. A large proportion of the nation may be lacking in cooking skills, but Kenwood is helping 15 of the worst to improve
id you know, according to recent research carried out by Kenwood, that the UK wastes £3 billion worth of home-cooked food every year? What’s more, one in 10 hopeless cooks confesses to passing a takeaway or ready meal off as their own to dinner guests. All the more reason for Kenwood to launch its Disaster Chef competition. In 2014 Kenwood set out to transform the skills of the UK’s 15 worst cooks through weekly video tutorials from SortedFood chef Ben Ebbrel, and with the help of a Kenwood CHEF Sense – the new ultimate kitchen machine for passionate novices and seasoned chefs alike. The budding chefs have been taught a variety of core recipes and culinary techniques to help build their repertoire and kitchen confidence. Additional research highlights that 75 per cent of Brits admit to ditching inedible dinners, and a third say even their own families can barely tolerate their cooking. Kenwood aims to turn these statistics around with its Disaster Chef competition. And this month, there will be at least 15 more happy families sat around their dinner tables. All of Ben’s video tutorial recipes can be found on the Kenwood Disaster Chef Facebook app at kenwooddisaster-chef.com. In the meantime, here are a few simple tips that Ben has shared to help you keep your culinary disasters in check.
Peach melba meringue roulade
Simple recipe tips ‘Often people are daunted by the idea of cooking meals from scratch, but a few simple tips can make all the difference,’ says SortedFood chef Ben Ebrell (right). ‘There’s nothing more satisfying than serving a dish that you’ve made yourself. It really is a case of practice makes perfect.’ Try Ben’s tips below: Pastry – For the optimum texture, always use cold butter. Add the water a little at a time (too much in one go can result in the mixture becoming tacky, making it chewy). Try not to overwork it either – kneading it like bread dough will also make it chewy. Cakes – A sponge mix works best when all the ingredients are at room temperature. For great results, use softened butter and eggs that have been removed from the fridge for a few hours. This will help stop the mixture from splitting. Meringue – Always add the sugar very slowly, adding the caster sugar first, then the icing sugar. This ensures all the sugar dissolves properly. Test this by checking the mixture is silky smooth between your fingers.
Find out who has won the Kenwood Disaster Chef 2014 competition and watch recipe tutorials at kenwooddisaster-chef.com
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This seasonal superfood is the veg du jour. Let’s do it more justice than a juice, says Jane Hornby Photographs PHILIP WEBB
I like to quiz friends about what’s on their food radar, the ingredients they’d like to use, or even avoid. So when I heard some of them talking about kale, my ears pricked up. But rather than talking cooking, they were talking shakes. A fast-track way to get your greens, no doubt, but what’s wrong with eating them? The nation’s renewed enthusiasm for kale is mainly down to the healthy beneﬁts it bestows. High levels of vitamins, especially vitamin C, plus folate and calcium (not forgetting all that ﬁbre) make kale a true superfood. But for the cook, kale has plenty more redeeming features, and is one of the few homegrown greens we can get our hands on in the depths of winter. Curly green kale pops up most often at the shops, with its super-frilly leaves. Curly purple and Red Russian kales are worth a try if you can get them, the latter being a little more delicate. Cavolo nero – Tuscan kale – with its long, narrow leaves, is from the same family, now taking root in British soils and hearts. Flavour-wise, kale is familiarly brassic – a little bitter, a little sweet, not unlike purple sprouting broccoli, chard or winter cabbage. You can switch kale for all of the above, as it too loves a bit of bacon, cream, cheese or olive oil, citrus, chillies and spice. I use kale instead of spinach in pastas, as it wilts down far less, and I simmer it into almost any brothy soup. Shredded ﬁnely and baked with a little oil and seasoning, it’s a ringer for crispy seaweed. It also works well in salads, if you shred it ﬁnely then let the dressing mingle for a few minutes, taming the texture of the leaf just a little. To get the best from kale, pick young bunches without any sign of yellowing. To keep it perky, ﬁrst wash it, then store wrapped in damp paper and in a plastic bag or box in the fridge. To prepare, soak in cold water to soften any muddy bits, then rinse again. Snip out the middle stalks and any thicker ribs (keep for juicing if you like), before tearing or shredding the leaves.
Warm kale salad with almonds & Serrano ham Roasting kale gives it a split personality, crispy here, wilted there, with a toasty flavour. I find that totally dry kale roasts too fast and becomes brittle, but if you rinse then roughly dry it, the slight damp clinging to the leaves will help them to wilt just enough. I love this salad with cured ham, like a modern slaw and cold cuts, but if you’d rather make it meat-free, simply go large with the Manchego instead. SERVES 2-3 PREP 15 mins COOK 20 mins 1OF 5 EASY VIT C A DAY
2 banana shallots, sliced into rounds 2 tsp vegetable oil 200g/7oz kale, large stalks removed, leaves roughly torn 4-6 slices Serrano or your choice of cured ham 3 celery sticks, thinly sliced on an angle shavings of Manchego cheese, to serve (optional) FOR THE DRESSING 2 tbsp Sherry vinegar 2 tbsp extra virgin olive oil 2 tsp Dijon mustard pinch of sugar 2 tbsp raisins FOR THE ALMONDS 2 tbsp whole blanched almonds 1 /2 tsp vegetable oil good pinch of sweet smoked paprika
Kale with chana & coconut This recipe is a hybrid between two of my favourite curry house side dishes, chana (chickpea) masala and okra or saag bhaji – spiced greens topped with sizzled, almost burnt, garlic on top. I’ve used yogurt instead of ghee or cream, but you can leave it out if you prefer. SERVES 2 as a main, 4 as a side PREP 10 mins COOK 20 mins EASY
OF 5 FIBRE VIT C 2 A DAY
1 tbsp butter 1 onion, ﬁnely chopped thumb-sized piece ginger, grated 2 heaped tsp cumin seeds 1 tsp each turmeric and ground coriander 2 tbsp tomato purée 200g/7oz kale, large stalks removed, leaves ﬁnely shredded 400g can chickpeas, drained 250ml/9ﬂ oz vegetable stock 50g/2oz fresh coconut, grated 4 heaped tbsp Greek-style yogurt 1 tbsp mango chutney TO SERVE 1 tbsp vegetable oil 3 garlic cloves, thinly sliced 2 tbsp freeze-dried curry leaves (optional)
1 Heat oven to 200C/180C fan/gas 6. Toss the shallots with 1 tsp oil on a large non-stick baking tray. Separate the rings a little as you turn them in the oil. Roast for 10 mins, stirring halfway, until starting to soften and turn golden here and there. 2 In a large bowl, whisk the vinegar, oil, mustard, sugar and some seasoning together to make the dressing, then tip in the raisins and leave to soak. In a smaller roasting tin, toss the almonds, oil, paprika and a pinch of sea salt. Rub the kale all over with 1 tsp vegetable oil and some seasoning. 3 Remove the shallot tray from the oven, mix in the kale (it’s ﬁne if it mounds a bit), then return the tray to the oven and put the almonds on the shelf below. Roast for 7 mins, giving the kale a turn halfway through, until crisp in some places, wilted in others. 4 Rufﬂe the ham onto serving plates. Tip the kale, shallots and celery into the dressing bowl, make sure it coats the kale well, then mound on top of the ham and scatter with the almonds and the cheese, if using. PER SERVING (3) energy 320 kcals • fat 20g • saturates 3g • carbs 21g • sugars 15g • fibre 1g • protein 13g • salt 1.6g
Taste team comment 'I enjoyed the simplicity of this recipe, especially considering the results. The almonds and Sherry vinegar made a real difference to the dish, and the colours were very enticing. I would deﬁnitely make this again for friends.' KATY
1 Heat the butter in a deep frying pan, add the onion, then soften gently for 5 mins. Turn up the heat and add the ginger and spices; fry for 2 mins until fragrant. Stir in the tomato purée. 2 Add the kale, chickpeas, stock and two-thirds of the coconut, stir well, then cover the pan. Bring to a simmer and let the kale steam for 10 mins until very well wilted. Mix in the yogurt and chutney, then season to taste – don’t boil once the yogurt has gone in. Remove the pan from the heat, and leave it covered to keep warm. 3 Heat the oil in a small saucepan. When it’s hot, add the garlic (and curry leaves, if using) and sizzle for 30 secs-1 min until the garlic begins to turn golden. Spoon the oil, garlic and curry leaves over the chickpeas and kale, then ﬁnish with the remaining coconut. PER SERVING energy 233 kcals • fat 10g • saturates 6g • carbs 21g • sugars 7g • fibre 6g • protein 10g • salt 0.8g
Taste team comment 'I enjoyed using the different spices – I would normally just use a medium curry spice mix. The ﬂavours worked well together, and the crunchy kale contrasted nicely with the soft chickpeas. I’ll serve it with chicken next time.' RACHAEL
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Spiced black bean & chicken soup with kale Wholesome and hearty, this South American-style recipe has plenty of pep from storecupboard spices and could be your new go-to greens soup when you’re done with the more Italianate minestrone and ribollita. Traditionally, it is served with quesco fresco – a crumbly Mexican cheese – but feta is every bit as good. SERVES 4 PREP 10 mins COOK 15 mins 2 OF 5 GOOD EASY LOW FAT FIBRE VIT C A DAY 4YOU
2 tbsp mild olive oil 2 fat garlic cloves, crushed small bunch coriander, stalks ﬁnely chopped, leaves picked zest 1 lime, then cut into wedges 2 tsp ground cumin 1 tsp chilli ﬂakes 400g can chopped tomatoes 400g can black beans, rinsed and drained 600ml/1pt chicken stock
175g/6oz kale, thick stalks removed, leaves shredded 250g/9oz leftover roast or ready-cooked chicken 50g/2oz feta, crumbled, and ﬂour & corn tortillas, toasted, to serve (see tip, below)
the lime, then serve in shallow bowls, scattered with the feta and a few coriander leaves. Serve the remaining lime in wedges for the table, with the toasted tortillas on the side. The longer you leave the chicken in the pan, the thicker the soup will become, so add a splash more stock if you can’t serve the soup straight away.
1 Heat the oil in a large saucepan, add the garlic, coriander stalks and lime zest, then fry for 2 mins until fragrant. Stir in the cumin and chilli ﬂakes, fry for 1 min more, then tip in the tomatoes, beans and stock. Bring to the boil, then crush the beans against the bottom of the pan a few times using a potato masher. This will thicken the soup a little. 2 Stir the kale into the soup, simmer for 5 mins or until tender, then tear in the chicken and let it heat through. Season to taste with salt, pepper and juice from half
PER SERVING energy 293 kcals • fat 11g • saturates 2g carbs 15g • sugars 3g • fibre 6g • protein 29g • salt 1.0g
TORTILLA TRIANGLES I like my tortillas slightly crisp and blistered. You can heat them in a dry frying pan until they puff up, or do it the lazy way: fold each tortilla into quarters, then pop into the toaster, pointy-end down. Toast for a little less time than normal bread.
Taste team comment 'This felt very healthy and full of goodness. My husband in particular loved it. I couldn’t ﬁnd black beans, so I used black-eyed beans instead. A very easy midweek evening supper.' KIM
Pasta with kale, chilli & mascarpone The anchovies in the sauce are subtle but important; they won’t taste fishy but instead give an intense savoury edge that stands up to the slightly bitter greens. If you’re looking for a simple way to serve kale as a side, make the mascarpone sauce as below, and toss with steamed kale. SERVES 4 PREP 10 mins COOK about 15 mins EASY CALCIUM VIT C
300g/11oz pasta, such as orecchiette or conchiglie 4 tbsp mild olive oil
4 anchovies in oil, drained 1 red chilli, thinly sliced (deseeded if you don’t like it too hot) zest and juice 1 lemon 1 /2 tsp freshly grated nutmeg 1 /2 x 250g tub mascarpone 250g/9oz kale, large stalks removed, leaves shredded 25g/1oz Grana Padano, ﬁnely grated
1 Using the largest saucepan you have, boil the pasta in salted water following pack instructions and setting a timer. Meanwhile, heat the oil in a large frying pan, add the anchovies and chilli and fry gently for a couple of mins, stirring now and again, until the anchovies dissolve completely in the oil. Stir in the lemon
zest and nutmeg and sizzle for a few secs. Stir in the mascarpone and half the lemon juice, then remove from the heat. 2 When the pasta has 4 mins left, push the kale into the pasta pan, a handful at a time. It will seem like a lot, but it’ll wilt down quickly. Boil just until the kale is bright and tender and the pasta al dente. Reserve 200ml of the pasta cooking water, then drain. Tip the pasta and kale into the mascarpone pan, add the grated cheese and 100ml pasta water, then toss everything together to coat. Add a splash more water if the pasta seems dry. Season to taste. Scoop into bowls and eat straight away. PER SERVING energy 513 kcals • fat 29g • saturates 12g • carbs 46g • sugars 2g • fibre 2g • protein 16g • salt 0.6g
• For more ways to enjoy kale, from crunchy winter salads to speedy stir-fries, visit bbcgoodfood.com
OST HE M ONTH T E M AK THIS TO M AYS EASON W NS PLE SIM HAT’S I W OF
VEG BOX CHALLENGE Leave pears out of the fridge to ripen, but once ripe, store in the fridge to prolong their freshness. Slightly underripe pears will soften during cooking and add a subtle sweetness to dishes. On pizza Core and slice a pear, skin left on, and put on pizza bases with blue cheese, pecans and prosciutto before cooking. Roasted Roast pears with a little honey and serve with ice cream. Or add to the roasting tin when cooking a chicken. In a toastie Make a sandwich with thickcut sourdough bread, sliced pear, cheddar and grilled bacon. Spread the outside of the sandwich with butter and fry it in a non-stick pan until golden and the cheese has melted.
As well as the crunchy stalks, the leaves are delicious in salads or scattered over celery dishes at the end. Look for strong bunches that snap.
Juices Add celery to your juices and smoothies. It has quite a strong ﬂavour, so pair it with sharp fruits like apples and oranges. Waldorf salad Classic Waldorf salad is made with chopped celery, apples, lettuce and walnuts mixed with mayonnaise. Try toasting the walnuts ﬁrst and add orange segments or sliced grapes for extra sweetness. Griddled Lay larger celery sticks on a hot griddle pan until scorch lines appear, turn and repeat on the other side, then serve as an accompaniment to ﬁsh dishes.
Available from October to March, but at their best in December and January. These tiny cabbages pack a punch, so cook with lots of ﬂavourful ingredients – try Wild rice, cranberry, sprout & pecan pilaf from December’s issue, or ﬁnd it online at bbcgoodfood.com.
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Deep-fried Very ﬁnely shred sprouts and lay out in one layer on a baking tray, allow to dry in a warm room for 1 hr, then deep-fry in oil at 180C for 30-40 secs. Drain on kitchen paper, then sprinkle with a mixture of salt, sugar and Chinese ﬁve-spice. Roasted Place whole sprouts in a roasting tin with a drizzle of olive oil. Roast for 30 mins or until tender and starting to caramelise, then crumble over goat’s cheese and season with lemon juice and black pepper. In mash Fry chopped sprouts in a pan with bacon lardons, then fold through cooked mashed potato for a comforting side dish.
Feng Sushi co-founder Silla Bjerrum
As co-founder of the Feng Sushi chain of restaurants, Silla Bjerrum loves ﬁsh. But her favourite at this time of year is the often overlooked but nutritious inhabitant of British waters, the herring. ‘I put it down to the fact that my mother loved herring and ate it every day when she was pregnant with me,’ says Silla, who was born in Denmark. ‘My nickname Silla even means herring in Danish!’ Silla is now offering sushi in her restaurants using herring sourced from Hastings (the closest ﬁshery to London) and certiﬁed by the Marine Stewardship Council (msc.org). Recently, Silla returned to the Danish island of Bornholm to discover a ‘secret’ recipe for a herring marinade that will shortly be on her menu (fengsushi.co.uk). ‘Herring is not a usual sushi ﬁsh, but it works brilliantly. I got the idea after seeing crates of MSC herring at Billingsgate ﬁsh market. Many other traditional sushi ﬁsh, such as blueﬁn tuna, are controversial, so it’s great to ﬁnd a ﬁsh that is truly sustainable as well as extremely healthy.’
Feature compiled by CLARE HARGREAVES | Photographs DAVID TROOD, PHILIP WEBB, ALAMY
Herring is catch of the day
Chef’s notebook TV chef Brian Turner, who recently presented BBC One’s A Taste of Britain, shares memories and recommends his favourite places to eat
Michelin-star dining at The Ledbury
We’re seeing little s, tasting menus and , at different times y. Now the formula ﬁts the customer rather than the other way round
harbour and city skyline lit up in front of us. The food was Cantonese but really different from what we’re used to in London. MARVELLOUS MEAT I’ve known Clive and Anne Davidson, the South African owners of the Champany Inn (champany.com), west of Edinburgh, for about 30 years. Their meat is the best you’ll ﬁnd – I took a major supermarket meat buyer
A few years ago, the village of Pwllglas, near Ruthin in North Wales, had a hall, a chapel and a church, but no shop. So the village hall committee began fundraising, achieving around £90,000. The Siop Pwllglas community shop (right) opened in 2013 and was soon named one of the Countryside Alliance’s Welsh Village Shops of the Year. Sharon Newell (above), who had experience in retail, was initially a volunteer, but now she’s shop manager with one part-time paid staff member and 20 volunteers. The shop sources much of its produce locally. Bread and bara brith are from Henllan
Welsh rarebit – a late-night treat
Man Wah at the Mandarin Oriental, Hong Kong
EARLIEST FOOD MEMORY Mum’s roasts. They were always overcooked and falling off the bone, but they had dripping and ﬂavour to die for. I also remember her cheese & potato pie – proper teatime food. BIRTHDAY CELEBRATION I’m taking my son to The Ledbury (theledbury.com) for his 40th birthday. It’s got two Michelin stars and Brett Graham is one of the top chefs in London. He does a tasting menu with ﬁne wines to match, so we’re going to go the whole hog. It will be three lads – me and my two sons. MOST AMAZING MEAL One of my most memorable meals was while I was ﬁlming in Hong Kong 14 years ago. I was taken for dinner at the Man Wah on the 25th ﬂoor of the Mandarin Oriental (mandarinoriental.com). We could see the
Bread bakery, seven miles away, while fresh and cooked meats come from butcher/farmer Dafydd Jones. Eggs, yogurts, ice cream and honey are local too. Sharon says: ‘The shop has put the heart back into the village. We make every customer feel special and welcome, so that’s what we have over the supermarkets.’ Find Siop Pwllglas on Facebook or visit sioppwllglas.co.uk.
The Waterside Inn at Bray, Berkshire
Barkham Blue, by Two Hoots Cheese
there to show them what good meat tastes like. I always diet for two days before I visit as the portions are magniﬁcent. There’s a super wine list too. Next door there’s a chophouse that serves cheaper cuts, so there’s something to suit all pockets. YORKSHIRE FISH & CHIPS When I’m back in my home town of Morley, West Yorkshire, I meet my aunties and brother for ﬁsh & chips at The Mermaid (themermaidﬁshrestaurant.co.uk). The batter is just right, and there’s no skin and bones to worry about. I just add salt and malt vinegar. Great value! If I can’t get to Morley, I’ll pop to Graveley’s inside Leeds’s Kirkgate Market, which also does great ﬁsh & chips. WEEKNIGHT SNACK If I get back late, I always make Welsh rarebit. I use bread that’s not too crusty. I toast it one side, then turn it over and put on cheese plus a bit of horseradish and mustard, or some piccalilli or Marmite. I use a hard cheese such as Wensleydale or cheddar. THE ULTIMATE RESTAURANT This has to be The Waterside Inn (watersideinn.co.uk) at Bray, which has held three stars longer than any other British restaurant. I’ve known Michel Roux and his wife for 30 years. You always get a wonderful welcome and they guide you through the menu and make sure the wines match the dishes. A muchloved classic is the lobster casserole, cooked with vegetables, ginger and Port. FOOD TRENDS QBritish cheese: while ﬁlming A Taste of Britain, we tasted some amazing cheeses, such as Barkham Blue, made by Two Hoots Cheese in Berkshire. There are now so many wonderful British cheeses. QAll-day dining: we no longer just want a three-course meal in a restaurant at a set time. We’re seeing little plates, tasting menus and so on, at different times of day. Now the formula ﬁts the customer rather than the other way round.
Ella Ella White’s parents were millers, so she knows her flour, and five years ago she realised her dream to set up her own bakery in Ashburton, Devon. Among her most popular speciality breads is her sourdough – a mix of rye, wholemeal and white flours. Loaf Community Bakery (loafonline.co.uk) Tom Baker and his wife, Jane, began baking bread for locals at home before expanding in 2012 into a full-time community bakery, Loaf, in Stirchley, West Midlands. Breads include rye and wheat sourdough, and focaccia, and the bakery has a cookery school too. Haxby Bakehouse (foodforthoughthaxby.co.uk) Phil Clayton and his wife, Tina, set up their deli-cum-bakery in Haxby, York, in 2008. Phil’s Yorkshire Mill Sourdough has won many awards – buy a loaf or try it in the prepared sandwiches, also sold in the shop.
4 ON FE S BR A UALE RY
In next month’s issue
Warm up winter!
Best-ever chilli Hearty lamb shanks Coconut ﬁsh curry Cashew chicken stir-fry Crispy onion rings and more! Plus Modern Valentine’s menu for a special evening Food lovers’ weekend in Paris You can download the issue with our award-winning App
Sticky orange chicken traybake
Bake our showstopping Hazelnut latte cake 70
Restaurant-style menu from Celebrate Chinese New Year Rick Stein and chef son Jack with Ken Hom‘s dishes bbcgoodfood.com
Roth Bar & Grill
Fabulous food and interesting art – Clare Hargreaves recommends great days out
EDINBURGH The Scottish Café & Restaurant (Scottish National Gallery, contini.com/scottish-cafe-and-restaurant) Run by the Scottish-Italian Contini family, the menu at this stylish café combines sustainable Scottish produce – such as hake, mussels and salmon – with Italian family favourites. Breakfasts include butteries (traditional Aberdeen butter pastries) with Lanark blue cheese, Crowdie cream cheese, spinach & walnuts. Three-course set lunch, £22.95, or try the traditional Sunday roasts, £14.95.
(Hauser & Wirth, Durslade Farm, Bruton, rothbarandgrill.co.uk) Inventive drinks at the striking bar sets the tone for the rustic restaurant at this arts centre, recently established on a working farm by international gallery Hauser & Wirth. All-day food is produced from an open kitchen by the team from At the Chapel (a restaurant with rooms in Bruton), using meat from the farm. We loved the Pig’s head terrine with homemade chutney. The walls of the converted cowshed are hung with contemporary art, all on the theme of food. There’s even a tiny Henry Moore drawing of lobster claws. Digest your meal with a wander around the gallery and the garden.
Café Glas (Museum of Modern Art, Machynlleth, Cake is the star in Jane
LONDON Rex Whistler Restaurant (Tate Britain, tate.org.uk) The reopened restaurant in the Tate’s basement displays Rex Whistler’s 1927 mural The Expedition in Pursuit of Rare Meats, and the traditional British lunchtime dishes are inspired by menus from 1927 to the present day. The restaurant has a spectacular and well-priced wine list and, unusually, it cellars its own wines – so you often pay less – and it has a great offering of half bottles. Three-course set Sunday lunch is £29.95.
HASTINGS Webbe’s at Jerwood, (Jerwood Gallery, jerwoodgallery.org) Watch the ﬁshing boats out in the bay as you tuck into dishes such as Smoked haddock cakes with soft leek & kipper sauce, and Chicken & potato Sri Lankan-style curry. The views are breathtaking and in summer you can sit outside. Local, sustainably caught ﬁsh is a key ingredient for chef Paul Webbe. Even the décor has a ﬁshy theme, including lobster-pot lightshades and herring-bone designs on the tables.
four years ago in the museum’s oak-beamed foyer. Favourites include her Ginger & pear cake, Rich dark chocolate cake and her Buttermilk with sugared rose petals. Wash them down with a cup of coffee or one of the speciality teas on offer.
Café Bar (The Hepworth Wakeﬁeld, hepworthwakeﬁeld.org) After viewing masterpieces such as Barbara Hepworth’s Mother and Child in this contemporary art collection, head for the café overlooking the River Calder. There’s a range of Yorkshire produce, with fresh meat from Blacker Hall Farm. Popular specials include Fish & twice-cooked chips (using ﬁsh battered in the locally brewed Masterpiece beer).
SHETLAND The Mill Café (Bonhoga Gallery, Weisdale, Scotland, shetlandarts.org) This contemporary art gallery, inside a converted mill, is worth the trek for the food alone, prepared on site. Try the Mackerel or Cashew nut pâtés – and super cakes, including a gorgeous gluten-free orange cake. Lunch includes homemade soups, Salt beef bannock and Broccoli & cauliﬂower cheese bake.
CORNWALL Morvah Schoolhouse Café (Morvah Schoolhouse, Pendeen, Penzance, morvah.com) This tiny building, originally a chapel, was converted by the community into an arts hub 15 years ago. Its gallery and shop showcase work by local artists, while the café serves rustic vegetarian dishes, such as Homity pie, Vegetable lasagne or Spicy bean hotpot. There’s also bread from local organic bakery, Nick’s Bread, plus homemade cakes.
MANCHESTER The Modern Caterer at the Whitworth (Whitworth Art Gallery, themoderncaterer.co.uk) The latest incarnation of this brilliant café – a stylish glass construction among the trees – opens in February as part of the Whitworth’s major extension. But Peter Booth, who runs it, has been making a name in and around Manchester for his simple, fresh, seasonal food for nearly a decade. His company also caters for Jodrell Bank Observatory. Dishes on the spring menu include Ravioli of spring greens with ricotta, wild garlic & pine nuts. Opens evenings too.
Food styling SARA BUENFELD | Styling JENNY IGGLEDEN
As well as adding complex layers of ﬂavour and heat to food, many spices also have powerful health beneﬁts. Sara Buenfeld shares recipes using ginger, nutmeg, cinnamon and turmeric, while nutritional therapist Kerry Torrens explains their virtues Photographs WILL HEAP
GINGER: Aids digestion Thai prawn & ginger noodles
TURMERIC: A powerful antioxidant Cape Malay chicken curry with yellow rice
Thai prawn & ginger noodles Ginger’s benefits are more potent if it isn’t cooked for too long, so a quick stir-fry is ideal. If you can’t find dried rice noodles, use a pack of the straight-to-wok ones – just skip the soaking stage in the recipe. SERVES 2 PREP 15 mins plus soaking COOK 15 mins 2 OF 5 GOOD LOW EASY LOW FAT CAL VIT C IRON A DAY 4YOU
100g/4oz folded rice noodles (sen lek) zest and juice 1 small orange 11/2-2 tbsp red curry paste 1-2 tsp ﬁsh sauce 2 tsp light brown soft sugar 1 tbsp sunﬂower oil 25g/1oz ginger, scraped and shredded 2 large garlic cloves, sliced 1 red pepper, deseeded and sliced 85g/3oz sugar snap peas, halved lengthways 140g/5oz beansprouts 175g pack raw king prawns handful each chopped basil and coriander
Cape Malay chicken curry with yellow rice I love the sweet and spicy rice dish that accompanies this chicken curry – it is wonderfully fragrant and a great way to use more turmeric. Cape Malay cooking comes from a community in South Africa with its historic roots in South-east Asia. SERVES 6 PREP 30 mins COOK 1hr 20 mins OF 5 EASY 2 A DAY
FOR THE CURRY 2 tbsp sunﬂower or rapeseed oil 1 large onion, ﬁnely chopped 4 large garlic cloves, ﬁnely grated 2 tbsp ﬁnely grated ginger 5 cloves 2 tsp turmeric 1 tsp each ground white pepper, coriander and cumin seeds from 8 cardamom pods, lightly crushed 1 cinnamon stick, snapped in half 1 large red chilli, halved, deseeded and sliced 400g can chopped tomatoes 2 tbsp mango chutney 1 chicken stock cube, crumbled 12 bone-in chicken thighs, skin removed 500g/1lb 2oz potatoes, cut into chunks small pack coriander, chopped
1 Put the noodles in a bowl and pour over boiling water to cover them. Set aside to soak for 10 mins. Stir together the orange juice and zest, curry paste, ﬁsh sauce, sugar and 3 tbsp water to make a sauce. 2 Heat the oil in a large wok and add half the ginger and the garlic. Cook, stirring, for 1 min. Add the pepper and stir-fry for 3 mins more. Toss in the sugar snaps, cook brieﬂy, then pour in the curry sauce. Add the beansprouts and prawns, and continue cooking until the prawns just turn pink. Drain the noodles, then toss these into the pan with the herbs and remaining ginger. Mix until the noodles are well coated in the sauce, then serve. PER SERVING energy 426 kcals • fat 9g • saturates 1g • carbs 59g • sugars 16g • fibre 4g • protein 24g • salt 1.4g
Ginger WHY IT’S GOOD FOR YOU Ginger is a valuable digestive aid, helping to protect the gut, reduce bloating and gas and enhance digestion. Its active constituent, gingerol, has anti-inflammatory properties, which make it beneﬁcial for easing colds and ﬂu, headaches and menstrual pain. Studies suggest that ginger may also play a protective role in cancer prevention. HOW MUCH? Aim to consume 1-2g (about 1 tsp) powdered ginger daily, or 1 tbsp of the fresh root. When using fresh ginger, scrape the skin off rather than peel, because much of the active constituents are in and near the skin.
FOR THE YELLOW RICE 50g/2oz butter 350g/12oz basmati rice 50g/2oz raisins 1 tsp golden caster sugar 1 tsp ground turmeric 1 /4 tsp ground white pepper 1 cinnamon stick, snapped in half 8 cardamom pods, lightly crushed
1 Heat the oil in a large, wide pan. Add the onion and fry for 5 mins until softened, stirring every now and then. Stir in the garlic, ginger and cloves, and cook for 5 mins more, stirring frequently to stop it sticking. Add all the remaining spices and the fresh chilli, stir brieﬂy, then tip in the tomatoes with 2 cans of water, plus the chutney and crumbled stock cube. 2 Add the chicken thighs, pushing them under the liquid, then cover the pan and leave to cook for 35 mins. Stir well, add the potatoes and cook uncovered for 15-20 mins more until they are tender. Stir in the coriander. 3 About 10 mins before you want to serve, make the rice. Put the butter, rice, raisins, sugar and spices in a large pan with 550ml water and 1/2 tsp salt. Bring to the boil and, when the butter has melted, stir, cover and cook for 10 mins. Turn off the heat and leave undisturbed for 5 mins. Fluff up and serve with the curry. PER SERVING energy 605 kcals • fat 19g • saturates 7g • carbs 74g • sugars 13g • fibre 3g • protein 32g • salt 1.0g
Turmeric WHY IT’S GOOD FOR YOU A key spice for curry lovers, turmeric’s vibrant colour is thanks to its most active ingredient, curcumin. This plant compound has impressive antiinﬂammatory and antioxidant properties, which means it soothes irritation and swelling, supports the liver and may provide protection against diabetes, heart disease and Alzheimer’s. HOW MUCH? It’s difﬁcult to obtain adequate amounts of curcumin from our diet alone, although combining turmeric with pepper (as we’ve done in this recipe) increases our ability to absorb it. As well as using it in savoury dishes, you can add turmeric (either from the fresh root or as dried powder) to juices, dressings or even a mug of warm milk – aim for about 1 tbsp of the dried powder daily.
NUTMEG: Lowers blood pressure Spinach & nutmeg cannelloni
Spinach & nutmeg cannelloni If you like to eat a few meat-free recipes a week, this is tasty and filling enough to satisfy even the most avid carnivore in the family. It’s good enough for entertaining too. SERVES 4-6 PREP 20 mins COOK 1 hr EASY
OF 5 CALCIUM 2 A DAY
FOR THE FILLING & TOPPING 500g bag ready-washed spinach 250g tub ricotta 250g tub mascarpone 140g/5oz grated Parmesan (or vegetarian alternative) 1 whole nutmeg 1 large egg 250g pack (6 large sheets) fresh egg lasagne FOR THE TOMATO SAUCE 2 tbsp olive oil 3 large garlic cloves, ﬁnely chopped 500ml carton passata 400g can chopped tomatoes 2 tbsp balsamic vinegar 1 tsp golden caster sugar small pack basil, roughly chopped
Cinnamon cashew ﬂapjacks There’s something very comforting about the chewy oatiness of a flapjack. These are flavoured with the warming tones of cinnamon and packed with seeds and cashews, a nut not often used in baking. MAKES 15 PREP 15 mins COOK 40 mins OF 5 EASY CALCIUM 2 A DAY
140g/5oz butter, plus extra for greasing 140g/5oz light brown soft sugar 2 tbsp set honey 1 tbsp ground cinnamon 140g/5oz porridge oats 85g/3oz desiccated coconut 85g/3oz sesame seeds 50g/2oz sunﬂower seeds 1 tbsp plain ﬂour 85g/3oz cashews or pecans
1 Heat oven to 190C/170C fan/gas 5 if you’re serving straight away. Pierce the bag of spinach and cook in the microwave following pack instructions (if you don’t have a microwave, wilt it in a pan with a dash of olive oil). Leave to cool, squeeze out as much liquid as you can, then ﬁnely chop. 2 Meanwhile, make the tomato sauce. Heat the oil and fry the garlic until softened. Add the passata and tomatoes, vinegar and sugar, then season, cover and simmer for 10 mins, stirring occasionally. Remove from the heat and add the basil. Tip into the base of a large, shallow baking dish. 3 To make the ﬁlling, beat the ricotta and a quarter of the mascarpone with 50g of the Parmesan and the chopped spinach. Finely grate in half the nutmeg, then beat until well mixed. For the topping, beat the remaining mascarpone with the egg and another 50g of the Parmesan. 4 To make the cannelloni, divide the spinach ﬁlling into 6 parts, spoon a portion along the top of each lasagne sheet, then roll up into a big, fat tube. Cut in half across the middle with a sharp knife so that you have 2 smaller tubes, then arrange on top of the tomato sauce. As you put them in the dish, push them slightly so that the sauce oozes up the side of the cannelloni, as this will stop them sticking together when they are baked. Spoon the mascarpone mixture on top, making sure you cover the pasta – if it
1 Heat oven to 160C/140C fan/gas 3. Grease and line a 20 x 30cm cake tin with baking parchment. Melt the butter in a large non-stick pan, add the sugar, honey and cinnamon, and stir with a wooden spoon over a low heat for 5-10 mins until the sugar dissolves. 2 Remove from the heat and stir in all the remaining ingredients until well coated in the buttery spice mixture. Tip into the tin and press down to an even layer. Bake for 30-35 mins until golden. Cool for 5 mins, then mark into squares – don’t remove from the tin yet as they won’t hold together until they are cold. Will keep in a sealed container for a couple of days. PER FLAPJACK energy 282 kcals • fat 19g • saturates 9g • carbs 20g • sugars 12g • fibre 3g • protein 5g • salt 0.2g
doesn’t completely cover the sauce now, it will do once it melts and bakes. Scatter over the remaining Parmesan and grate over more nutmeg. If making ahead, cover and chill – it will keep for 1 day. Bake for 30-40 mins until golden and bubbling. PER SERVING (6) energy 564 kcals • fat 37g • saturates 21g • carbs 32g • sugars 11g • fibre 5g • protein 24g • salt 1.0g
Nutmeg WHY IT’S GOOD FOR YOU Nutmeg is an adaptogen – in times of stress it can temporarily lower blood pressure and, if you are convalescing or suffering fatigue, nutmeg can lift your mood and act as a tonic. HOW MUCH? Add a grating of nutmeg to mashed potatoes, milk puddings or cheese sauce. Use sparingly, grating the whole spice just before you eat it, as this is considered to be more effective.
Cinnamon WHY IT’S GOOD FOR YOU Valuable for its blood-sugar balancing properties, cinnamon is a fabulous spice for adding to sweet recipes or sprinkling on your cappuccino, hot chocolate or breakfast porridge. It’s useful because it helps to normalise levels of glucose and triglycerides (a type of fat) in the blood, high levels of which are associated with a greater risk of diabetes and heart disease. HOW MUCH? Aim for 1-6g daily, which is roughly 1 /4-2 tsp ground cinnamon – the ground spice has more intensity than whole cinnamon sticks.
In season CINNAMON: Helps to balance blood sugar levels Cinnamon cashew flapjacks
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MAKE IT TONIGHT Q
New ideas for midweek mealtimes Q All ready in under an hour
Recipes KATY GILHOOLY Photographs ROB STREETER
Tandoori paneer skewers with mango salsa SERVES 4 (makes 4 large or 8 small skewers) PREP 15 mins COOK 15 mins EASY
£3.81 per serving
Spanish chicken with crispy paprika potatoes SERVES 4 PREP 15 mins COOK 40 mins 1 OF 5 EASY A DAY
4 baking potatoes (about 750g/1lb 10oz), cubed 2 tbsp olive oil 1 tbsp smoked paprika 4 tsp balsamic vinegar 6 roasted peppers from a jar, ﬁnely chopped 140g/5oz cream cheese 8 boneless, skinless chicken thighs 140g/5oz cooked chorizo slices 100g bag mixed salad leaves
1 Heat oven to 200C/180C fan/gas 6. Tip the potatoes onto a large baking tray. Mix 1 tbsp oil with the paprika, 2 tsp balsamic vinegar and seasoning, then pour over the potatoes and toss together. Bake in the oven for 10 mins while you prepare the chicken. 2 Mix the peppers with the cheese and seasoning. Open out the chicken thighs and spoon some of the cheese mixture into the centre of each. Pull the sides of the chicken together to seal in the ﬁlling, then put each thigh, seam-side-down, on individual squares of foil. Top each thigh with 2-3 overlapping slices of chorizo, then wrap in the foil. 3 Put the chicken parcels on top of the potatoes and return to the oven for 30 mins until the thighs are cooked and the potatoes are crispy. When the chicken is cooked, mix the remaining 1 tbsp oil and 2 tsp balsamic, and drizzle over the mixed salad leaves. Serve the chicken with the paprika potatoes and salad.
£2.82 per serving
OF 5 FOLATE VIT C 2 A DAY
150g pot natural yogurt 3 tbsp tandoori paste 4 limes, 3 juiced, 1 cut into wedges 2 x 225g blocks paneer, cut into 3cm/11/4in cubes 1 red pepper, cut into 3cm/11/4in pieces 2 small red onions, cut into 1cm/1/2in slices 1 mango, cut into small dice 1 avocado, cut into small dice small pack mint, chopped 2 x 250g pouches cooked basmati rice, to serve (optional)
1 Heat grill to high. Mix the yogurt in a medium bowl with the tandoori paste, 1 tbsp lime juice and some seasoning. Add the paneer and gently stir in to coat. Thread the paneer onto metal skewers alternating with pepper and onion, then place on a baking tray lined with foil. Grill the skewers for 10 mins, turning halfway through, until the paneer is hot and the veg is softened and slightly charred. 2 Meanwhile, make the salsa by mixing the mango, avocado, mint and remaining lime juice. Heat the rice following pack instructions, if using, and serve with the skewers, salsa and lime wedges. PER SERVING energy 393 kcals • fat 18g • saturates 8g • carbs 25g • sugars 30g • fibre 5g • protein 30g • salt 0.6g
£1.98 per serving
Roasted cauliﬂower & hazelnut carbonara SERVES 4 PREP 15 mins COOK 40 mins EASY
1 OF 5 CALCIUM FOLATE FIBRE VIT C IRON A DAY
1 large cauliﬂower (about 700g/1lb 9oz), cut into small ﬂorets 1 tbsp olive oil small bunch thyme, leaves picked 100g/4oz hazelnuts, roughly chopped 350g/12oz penne 100g/4oz Parmesan (or vegetarian alternative), grated 2 eggs, beaten 2 tbsp double cream small pack parsley, chopped
1 Heat oven to 200C/180C fan/gas 6. Toss the cauliﬂower with the oil, thyme and seasoning, and spread out on a large baking tray. Roast for 15-20 mins until starting to soften and caramelise. Sprinkle the hazelnuts over the cauliﬂower and cook for another 5 mins until the nuts are lightly toasted and the cauliﬂower cooked through. Meanwhile, cook the pasta following pack instructions. 2 Drain the pasta, reserving the cooking water, then return to the pan. Take the baking tray out of the oven and add the cauliﬂower and hazelnuts to the pasta, then stir in the Parmesan, egg, cream, parsley and 1 tbsp of cooking water. The heat from the pasta should be enough to just cook the egg without scrambling it. If the sauce is too thick, add a splash more cooking water. Check the seasoning and serve. PER SERVING energy 693 kcals • fat 37g • saturates 10g • carbs 54g • sugars 7g • fibre 7g • protein 33g • salt 0.7g
PER SERVING energy 436 kcals • fat 49g • saturates 18g • carbs 37g • sugars 3g • fibre 3g • protein 44g • salt 1.1g
Zesty lamb chops with crushed kidney beans
Basil & coconut salmon with spiced couscous
SERVES 4 PREP 15 mins COOK 20 mins 1 OF 5 GLUTEN EASY FIBRE IRON A DAY FREE
SERVES 2 PREP 15 mins COOK 15 mins EASY FOLATE FIBRE VIT C IRON OMEGA-3
8 lamb chops 2 tbsp olive oil juice and zest 1 lemon 1-2 red chillies, deseeded and ﬁnely chopped 1 garlic clove, crushed 2 x 400g cans red kidney beans, drained small pack mint, leaves picked and ﬁnely chopped mixed green leaves such as rocket and watercress, to serve
2 OF 5 A DAY
small bunch basil, leaves picked 200g/7oz coconut yogurt juice 2 limes, plus 1 lime cut into wedges 2 salmon ﬁllets 1 tbsp nigella seeds 175g/6oz couscous 1 tsp turmeric 2 tsp ground cumin 140g/5oz green beans, trimmed and each cut into 3 pieces 1 /2 head of broccoli, cut into small ﬂorets 1 tbsp olive oil
1 Heat oven to 190C/170C fan/gas 5 and boil the kettle. Whizz together the basil, 150g of coconut yogurt, the juice from 1 lime and some seasoning in a small food processor. Put the salmon ﬁllets, skin-side down, on a baking tray lined with foil. Top each ﬁllet with the basil dressing, then sprinkle over the nigella seeds. Bake in the oven for 10-12 mins until cooked through. 2 Meanwhile, put the couscous in a large bowl and stir in the turmeric, cumin and some seasoning. Pour over boiling water to just cover the couscous, cover with cling ﬁlm and leave to sit for 10 mins. Meanwhile, put a pan of water on to boil, add the beans and broccoli, and simmer for 3 mins until they are just cooked. Mix together the remaining 50g yogurt with the olive oil and seasoning. Fluff the couscous up with a fork and stir in the yogurt, then the drained broccoli and beans. Serve the salmon with the couscous and lime wedges on the side. PER SERVING energy 757 kcals • fat 36g • saturates 12g • carbs 61g • sugars 13g • fibre 7g • protein 44g • salt 0.3g
£3.52 per serving
Kale & goat’s cheese frittata
£1.42 per serving
SERVES 4 PREP 10 mins COOK 30 mins EASY
1OF 5 GLUTEN VIT C A DAY FREE
1 tbsp olive oil 2 red onions, thinly sliced 200g/7oz chopped curly kale 2 tbsp balsamic vinegar 8 large eggs, lightly beaten with a little seasoning 100g/4oz ﬁrm goat’s cheese, broken into chunks
1 Heat oven to 190C/170C fan/gas 5. Heat the oil in a 25cm ovenproof frying pan. Add the onions and cook for 10-15 mins until soft and caramelised. Add the kale and 1 tbsp water, and cook for 5 mins until the kale has wilted. Pour in the balsamic vinegar and bubble for 1 min, then add the eggs. Give everything a quick stir, then leave undisturbed to cook over a low-medium heat for 5 mins until the egg is nearly set and the frittata is turning golden brown on the bottom. 2 Scatter the goat’s cheese over the top of the frittata. Cook in the oven for 10-15 mins until the cheese is bubbling and the frittata is set in the centre.
1 Heat a griddle pan over a high heat. Brush the lamb chops with 1 tbsp oil, then rub all over with the lemon zest and some seasoning. Griddle for 3-4 mins each side for slightly pink meat, or a little longer for well done. You may need to do this in 2 batches. Remove from the pan, wrap in foil and leave to rest for 10 mins. 2 Gently fry the remaining oil, the chillies and garlic in a saucepan for 2-3 mins. Add the kidney beans and gently crush them with a potato masher, then continue to cook for 3 mins until the beans are warm. Stir in the lemon juice, mint and seasoning, and serve with the chops and mixed leaves. PER SERVING energy 519 kcals • fat 24g • saturates 8g • carbs 21g • sugars 4g • protein 50g • fibre 10g • salt 1.5g
£2.79 per serving
PER SERVING energy 316 kcals • fat 21g • saturates 8g • carbs 11g • sugars 5g • fibre 1g • protein 21g • salt 0.8g
Everyday £4.88 per serving
Korean sesame pork stir-fry Prawn & sweet potato cakes SERVES 4 PREP 20 mins COOK 30 mins 2 OF 5 EASY LOW CAL VIT C A DAY
500g/1lb 2oz sweet potatoes, peeled and cut into small chunks 1 /2 cucumber, diced 1 small red onion, ﬁnely chopped juice 2 limes small bunch coriander, chopped 5 tsp reduced-salt soy sauce 3 spring onions, ﬁnely chopped 2 red chillies, deseeded and ﬁnely chopped 300g/11oz shelled cooked king prawns, roughly chopped 50g/2oz plain ﬂour 3 tbsp vegetable or sunﬂower oil
1 Bring a pan of salted water to the boil, add the sweet potatoes and simmer for 10-15 mins until cooked. Meanwhile, make the salsa by mixing the cucumber, red onion, lime juice, coriander and 2 tsp soy sauce. Drain the potatoes and return to the pan over a low heat for 3 mins while mashing with a fork, to steam off excess water. 2 Remove the potatoes from the heat and stir in the spring onions, chillies, prawns, ﬂour and the remaining soy sauce. The mixture will be soft but not runny – chill for 20 mins to ﬁrm up if necessary. Heat the oil in a large frying pan over a medium heat. Drop tbsps of mixture into the pan and squash down with the back of the spoon. Fry for 3-4 mins each side until golden. Keep warm in a low oven while you fry the rest of the mixture. Serve with the chilli sauce and the salsa.
£2.55 per serving
SERVES 3 PREP 15 mins COOK 15 mins OF 5 EASY VIT C 2 A DAY
2 tbsp sesame oil 25g/1oz sesame seeds 1 tbsp soy sauce 1 tbsp mirin 2 tbsp hot chilli sauce 25g/1oz ginger, ﬁnely grated 500g/1lb 2oz pork loin or leg steaks, cut into thin strips 8 spring onions, cut into long pieces 2 red peppers, deseeded and thinly sliced cooked rice, to serve
1 Mix together 1 tbsp oil, the sesame seeds, soy sauce, mirin, chilli sauce and ginger. Pour over the pork and mix it all together. Heat the remaining oil in a large non-stick frying pan or wok. Add the pork and fry for 5 mins until browned. Add the peppers and spring onions, and cook for 5-10 mins more until the vegetables have softened and the pork is cooked through. Serve with cooked rice. PER SERVING energy 407 kcals • fat 21g • saturates 4g • carbs 13g • sugars 12g • fibre 4g • protein 39g • salt 1.8g
£2.19 per serving
PER SERVING energy 322 kcals • fat 12g • saturates 7g • carbs 36g • sugars 13g • fibre 5g • protein 15g • salt 2.0g
Honey & orange roast sea bass with lentils SERVES 2 PREP 15 mins COOK 10 mins 2 OF 5 GLUTEN EASY LOW CAL CALCIUM FIBRE VIT C IRON A DAY FREE
2 large skin-on sea bass ﬁllets (or other white ﬁsh – see below) zest and juice 1/2 orange 2 tsp clear honey 2 tsp wholegrain mustard 2 tbsp olive oil 250g pouch ready-to-eat Puy lentils 100g/4oz watercress small bunch parsley, chopped small bunch dill, chopped
1 Heat oven to 200C/180C fan/gas 6. Place each sea bass ﬁllet, skin-side down, on individual squares of foil. Mix together the orange zest, honey, mustard, 1 tbsp olive oil and some seasoning, and drizzle it over the ﬁllets. Pull the sides of the foil up and twist the edges together to make individual parcels. Place the parcels on a baking tray and bake in the oven for 10 mins until the ﬁsh is just cooked and ﬂakes easily when pressed with a knife. 2 Warm the lentils following pack instructions, then mix with the orange juice, remaining oil, the watercress, herbs and seasoning. Divide the lentils between 2 plates and top each with a sea bass ﬁllet. Drizzle over any roasting juices that are caught in the foil and serve immediately. PER SERVING energy 495 kcals • fat 18g • saturates 3g • carbs 33g • sugars 9g • fibre 12g • protein 44g • salt 1.9g
Food styling NANCY McDOUGALL
• If you’re looking for a cheaper midweek option, other white ﬁsh will also work well – try cod, haddock or pollack.
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Everyday Lebanese chicken wraps £2.49 per serving
Butter chicken £1.90 per serving
CHICKEN BREASTS Fresh ideas for this popular staple – a good source of lean protein Recipes MIRIAM NICE Photographs ROB STREETER
Skinny chicken Caesar salad £2.57 per serving
Chicken gumbo £3.49 per serving
Everyday Butter chicken
Lebanese chicken wraps
SERVES 4 PREP 15 mins COOK 30 mins 1 OF 5 EASY A DAY
25g/1oz butter 1 onion, halved and ﬁnely sliced 4 skinless chicken breasts, cut into chunks 2 tbsp garam masala 3 garlic cloves, crushed 1 tbsp ﬁnely grated ginger 500g/1lb 2oz passata 2 tbsp cashew nut butter 50ml/2ﬂ oz double cream handful coriander, chopped cooked rice and wilted spinach, to serve
MAKES 4 PREP 20 mins plus marinating COOK 10-15 mins 1 OF 5 GOOD EASY LOW CAL A DAY 4 YOU
1 Heat the butter in a large pan and fry the onion over a medium heat for 5 mins until soft. Add the chicken and continue to fry until turning golden brown. Add the garam masala, garlic, ginger and passata. Leave to simmer, uncovered, for 20 mins. 2 Just before serving, stir in the cashew nut butter and cream, season to taste and serve scattered with coriander, and with the cooked rice and wilted spinach on the side. PER SERVING energy 358 kcals • fat 18g • saturates 9g • carbs 13g • sugars 8g • fibre 2g • protein 34g • salt 0.3g
4 skinless chicken breasts 200g/7oz Greek yogurt juice and zest 1 lemon 1 tsp allspice 2 tsp olive oil 2 garlic cloves, crushed 25g/1oz pine nuts, toasted small bunch parsley, ﬁnely chopped 2 tomatoes, diced 1 /2 cucumber, diced 4 large tortilla wraps or large ﬂatbreads mixed salad, to serve
1 Lay the chicken breasts on a sheet of baking parchment, cover with another sheet of parchment, then ﬂatten by bashing them with a rolling pin. Mix half the yogurt in a large bowl with half the lemon juice, the lemon zest, allspice, olive oil, garlic and a pinch of salt. Mix thoroughly, then stir in the chicken, making sure it is well coated in the mixture. Cover and chill for 30 mins to marinate.
2 Heat a griddle pan over a high heat and cook the chicken for 5-6 mins each side or until cooked through (you may need to do this in batches). Transfer to a board and slice. Spread the rest of the yogurt over the wraps and ﬁll with the pine nuts, cooked chicken, parsley, tomatoes and cucumber. Drizzle over the rest of the lemon juice and roll up. Put the wraps back on the griddle pan for 30 secs each side to lightly toast, then serve with a mixed salad. PER WRAP energy 466 kcals • fat 13g • saturates 4g • carbs 42g • sugars 6g • fibre 4g • protein 42g • salt 0.8g
Skinny chicken Caesar salad
SERVES 4 PREP 15 mins COOK 40 mins OF 5 EASY FIBRE 2 A DAY
SERVES 4 PREP 30 mins COOK 10-12 mins
1 Heat the oil in a large pan, add the lardons and onion, and fry for 5 mins until the bacon is starting to crisp and the onion is soft. Add the peppers, chicken and ﬂour, and fry for a further 5 mins or until the chicken is golden brown and the ﬂour is starting to take on a biscuity colour. 2 Stir in the Cajun spice mix and garlic, then slowly add the chicken
1OF 5 GLUTEN LOW EASY LOW FAT CAL FOLATE A DAY FREE
stock, stirring all the time. Add the okra, passata and some seasoning, and simmer for 20 mins, uncovered, over a medium heat. Stir frequently during cooking to loosen the ﬂour from the base of the pan. 3 Sprinkle over the spring onions and serve with rice and black beans. PER SERVING energy 489 kcals • fat 22g • saturates 7g • carbs 22g • sugars 9g • fibre 6g • protein 48g • salt 2.1g
4 skinless chicken breasts 2 tsp olive oil juice 1 lemon 1 large romaine or cos lettuce, chopped into large pieces 1 punnet salad cress 4 hard-boiled eggs, peeled and quartered 25g/1oz Parmesan, ﬁnely grated 50g/2oz anchovy ﬁllets, half chopped, half left whole 170g pot fat-free Greek yogurt
1 Put the chicken breasts in a large bowl with the olive oil and 1 tbsp lemon juice, then season. Heat the grill to high. Put the chicken breasts on a foil-lined tray and cook under the grill for 10-12 mins until golden and cooked through, turning once during cooking. Transfer to a plate or board and slice. 2 Arrange the lettuce, cress and eggs on a platter or serving plates and top with the cooked chicken. Mix together the Parmesan, chopped anchovies, yogurt and remaining
lemon juice, season to taste and pour over the salad. Arrange the whole anchovy ﬁllets on top of each salad. PER SERVING energy 321 kcals • fat 12g • saturates 4g • carbs 4g • sugars 3g • fibre 3g • protein 48g • salt 1.8g
Food styling NANCY McDOUGALL
2 tbsp olive oil 200g/7oz smoked bacon lardons 1 onion, sliced 130g pack Padrón peppers, stalks removed, sliced (or 1 green chilli and 100g/4oz green pepper) 4 skinless chicken breasts, cut into bite-sized pieces 3 tbsp plain ﬂour 1 tbsp Cajun spice mix 3 garlic cloves, crushed 500ml/18ﬂ oz chicken stock 175g pack okra, sliced (or 2 courgettes, sliced) 500g carton passata 2 spring onions, sliced cooked rice and black beans, to serve
in association with
When January comes round, it’s time to pull on the joggers and kick-start the detox diet. But healthy eating needn’t be a chore: wholesome home cooking can be created with a few kitchen shortcuts. Author, TV cook and Hotpoint ambassador Lisa Faulkner gives you some quick recipe hacks to help make staying in shape a cinch
Your easy health hacks There are many ways to hack into a recipe to make life easier for yourself, but with a Hotpoint #hothack you take a shortcut to all-round cooking perfection – just ask Lisa Faulkner
aking up on a cold January morning can impact on your motivation to get up and work off any Christmas excess at the gym. And finding a moment to fit in a bit of exercise in an already packed schedule can prove trying, especially when the nights are drawing in quickly. It’s no wonder, then, that at mealtimes you want a simple solution to make life just a little bit easier. Anything that can free up a bit of time this winter is a welcome gift – that’s why Hotpoint can make the icy weather more bearable. When it comes to making warm, filling and nourishing winter food, you won’t have to break a sweat in the kitchen: try a Hotpoint #hothack to
‘Hotpoint appliances are ingenious and save me heaps of time in the kitchen’
content. Or use the fan grill on the Luce Dual Oven for a healthier way to dish up a dinner that takes no time at all. Whatever you want to make, Hotpoint has your whole day covered. The selection of recipes here showcases a range of brilliant Hotpoint hot hacks that will fuel your fitness throughout the winter months. Try them all out for yourself – and share your results online #hothack
Lisa Faulkner – Hotpoint ambassador Lisa’s #hothack Makes creating soups a breeze, with a steam cooker and blender all in one appliance. Why not experiment with the vegetables you have left in your larder?
– Lisa Faulkner, Hotpoint ambassador help you whip up a range of nutritious dishes in a flash, leaving you free to focus on sticking to your New Year’s resolution. For example, the Hotpoint Steam Blender is a multifunctional appliance that allows you to effortlessly steam meat, fish and vegetables. It’s not only a fast way to cook, but steaming also helps keep all the nutrients locked in so you’re getting the most out of any dish you prepare for dinner. Of course, you can also use it to chop and blend to create a delicious warm soup that you can pack in a flask for lunch at the office. You can even make your own juices at home with the Hotpoint Slow Juicer. Simply use your favourite fruit and veg to blend a delicious drink for an energising boost full of vitamins at breakfast, as its gentle bladeless technology retains more nutritional
Spiced yellow lentil & pumpkin soup SERVES 2-3 1 PREP 25 MINS 1 COOK 20 MINS
300g pumpkin or butternut squash, peeled and cut into chunks 1 heaped tsp cumin seeds 1 heaped tsp coriander seeds ½ to 1 tsp chilli ﬂakes (to taste) 2 cloves garlic 1 tbsp olive oil 100g yellow lentils, rinsed 150ml chicken or vegetable stock 150ml natural yogurt, plus extra to serve handful fresh coriander, ﬁnely chopped 1 Put the pumpkin, spices, garlic and oil into the Steam Blender, season well and steam for 5 mins. Add the lentils and half the stock and steam for 15 mins. 2 Stir. Add the remaining stock and continue to cook for a further 15-20 mins until the lentils are just tender. 3 Blend together until almost smooth, add the yogurt and blend again. 4 Check the seasoning and serve with another dollop of yogurt and the coriander scattered over the top. Eat with warm naan bread to dip into your soup.
Hotpoint Steam Blender
Hotpoint Steam Blender
With this innovative device, you can quickly steam-cook vegetables, then blend them and you’ve got a ready-to-eat vegetable soup. Or It can also be used simply as a steamer.
Power boost smoothie
MAKES 4 1 PREP 5 MINS
This handy appliance will help you speed up the January detox after any Christmas excess by keeping all the nutrients locked into your freshly squeezed juices.
1 papaya, peeled and diced 1 ripe pineapple, skin removed and diced 15g piece fresh ginger, peeled and chopped 1 mango, peeled and ﬂesh sliced from the stone 2 celery sticks, chopped 150g fresh or frozen raspberries several good dollops of probiotic yogurt 1 tbsp clear honey (or to taste) 1 Feed the fruit and vegetable pieces into the juicer. Stir in the yogurt and add honey to taste.
Hotpoint Slow Juicer This juicer extracts up to 30 per cent more juice than a standard juicer. Thanks to gentle bladeless technology, the fruit and vegetable vitamin content and nutritional properties are maintained. Juices and smoothies are not only healthier – they’re tastier too.
One-pan roasted chicken and shallots with thyme, lemon & white beans
Lisa’s #hothack Take the guesswork and hassle out of sticking to your diet by using one of 30 cooking programmes including chicken, rice and fish.
SERVES 4 1 PREP 5 MINS 1 COOK 25 MINS
Hotpoint Luce Oven Combining good looks with premium functions, this outstanding piece of kitchen equipment has the unique, patented Dual Flow technology system to ensure even cooking whichever shelf you use, and up to 16 chefinspired Intelligent Cooking programmes. It also has sleek, integrated handles and LED lights, as well as cool-touch doors that don’t go above 40°C during normal cooking, to safeguard little hands. This stunning model delivers on both style and performance. To find out more about Hotpoint Cooking and Lisa Faulkner, visit hotpoint.co.uk .
4 free-range, skin-on chicken breasts 6-8 shallots, halved 2 tbsp olive oil few thyme sprigs good splash of dry white wine 125ml chicken stock zest and juice of a lemon 400g tin butter or cannellini beans, drained and rinsed 2 tbsp crème fraîche 1 Heat oven to 180C/160C fan/gas 4. Season the chicken breasts and put in a roasting tin with the shallots and drizzle over the oil. Roast for 15 mins until the chicken is turning golden and nearly cooked. 2 Add the thyme, wine, chicken stock and the zest of the lemon. Tip in the beans and mix together. Return to the oven for a further 10 mins until the chicken is cooked and the beans warm and tender. 3 Stir the crème fraîche and a squeeze of lemon juice into the sauce, then serve with mashed potatoes.
For more hot hacks and recipes, visit gfadfeatures.co.uk/hotpoint-hothacks
CANNY COOK Every month Cassie Best, our Food editor, solves your everyday dinner dilemmas with new recipes, tips and advice. This month’s family has made a New Year’s resolution to eat more veg Photographs ROB STREETER
Fruity Caribbean curry SERVES 4 PREP 10 mins COOK 50 mins OF 5 EASY FOLATE FIBRE VIT C 4 A DAY
2 tsp vegetable or sunﬂower oil 4 chicken drumsticks, skin removed 2 large red onions, chopped 2 peppers (any colours will do), chopped 3-4 tbsp mild curry powder 425g can pineapple chunks in unsweetened juice 400g can coconut milk 400g can kidney beans, drained 2-4 tbsp hot pepper sauce (depending on how hot you like it) small bunch coriander, chopped cooked rice, to serve (we used Tilda coconut rice)
1 Heat the oil in a large frying pan. Add the chicken and brown well on all sides, then transfer to a plate. Add the onions and peppers to the pan, and cook for 5 mins until the veg starts to soften. Return the chicken to the pan and sprinkle in the curry powder, then add the pineapple with its juice, and the coconut milk. Season and simmer, uncovered, for 40 mins until the chicken is tender and the sauce has reduced and thickened a little. 2 Add the beans and pepper sauce to the pan. Simmer for another 2-3 mins until the beans are warmed through, then scatter with coriander and serve with cooked rice.
Meet this month’s family Hayley Davies, who works part-time for a graphic design company, lives in Bristol with her husband, Nigel, an accounts director. Their two sons, Michael, 30, and Gary, 29, have left home, but regularly return for dinner.
THE VERDICT ‘I was a little worried that one chicken drumstick each wouldn’t be enough, but with the beans and rice, it was actually very filling. We used 4 tablespoons of hot sauce, which gave it a lovely spicy kick, and I scattered the finished dish with coconut shavings – to add texture and decoration. ‘The coconut rice was a great tip, it really complemented the meal. I would definitely cook this for friends and family at the weekend instead of ordering a takeaway. ’
PER SERVING energy 458 kcals • fat 23g • saturates 16g • carbs 36g • sugars 23g • fibre 11g • protein 21g • salt 1.5g
Bu rs tin
Hayley and Nigel are keen to pack more veg into their diets for 2015. She says: ‘We love good food – I cook using fresh ingredients most days, but sometimes we forget, or ﬁnd it hard to get our 5-7 portions of fruit and veg a day. We decided to set ourselves a New Year’s resolution of eating less meat and more veg, to give us a health boost. We’re not fussy, so there’s no need to conceal the veg, I just need new ideas for using them in different ways.’
HERE’S OUR CANNY COOK’S SOLUTION
our 5-a-day of y 4 ith w
‘I’ve created tasty and comforting meals, perfect for midwinter. They’re full of vegetables, used in ways you may not have thought of before. I’ve replaced some of the meat in the recipes with extra veg, or swapped starchy carbs, such as potatoes, for hearty, health-boosting vegetables such as parsnips.’
CAN OUR CANNY COOK HELP YOU? If you want help to plan and cook your meals, email Cassie, our Canny cook, at [email protected]
£3.11 per serving bbcgoodfood.com
Finding it a challenge to hit your daily t? ecret is to add portions to ea al ghout the day
Ginger beef lettuce wraps SERVES 4 PREP 15 mins COOK 15 mins 2 OF 5 EASY LOW CAL FOLATE FIBRE VIT C IRON A DAY
1 tbsp sesame oil 200g/7oz beef mince 8 spring onions, sliced on an angle, green parts reserved 1 red pepper, chopped thumb-sized piece ginger, peeled and ﬁnely grated 100ml/31/2ﬂ oz oyster sauce 350g/12oz frozen edamame or soya beans 300g pack cooked rice noodles 2 limes, 1 cut into wedges 2 butter lettuces, or 1 iceberg
1 Heat the oil in a non-stick frying pan. Add the beef and fry until browned all over and starting to crisp. Add the spring onions, pepper, ginger, oyster sauce and beans. Stir-fry for another 5 mins until the veg has softened, then add the noodles and juice of 1 lime. Season well and toss everything together until well combined and heated through. 2 Separate the lettuces into leaves. Pile the noodles into the leaves, sprinkle over the reserved spring onions to garnish and serve with the lime wedges.
Rea dy in
30 min ute s
PER SERVING energy 383 kcals • fat 16g • saturates 4g • carbs 32g • sugars 7g • fibre 8g • protein 23g • salt 2.8g
THE VERDICT ‘A lovely, light one-pan supper. It was on the table in 30 minutes – ideal for when we are both working and I need to cook a meal in a hurry. I loved the texture of the edamame beans, and the lettuce cups gave it an added crunch. When it was all assembled, it looked really attractive and colourful on the plate.’
£1.84 per serving
Chipolatas in apple gravy with parsnip colcannon SERVES 4 PREP 20 mins COOK 40 mins OF 5 EASY FOLATE FIBRE VIT C 2 A DAY
You won ’t m iss t he m eat!
Piri-piri halloumi & slaw wraps with sweet potato wedges SERVES 4 PREP 20 mins COOK 35 mins EASY
5 CALCIUM FIBRE VIT C 4OF A DAY
4 small sweet potatoes 1 tbsp vegetable or sunﬂower oil 2 large carrots 1 large red onion, halved 1 /2 white cabbage, halved and cored handful coriander, chopped, plus a few leaves to serve 200ml/7ﬂ oz natural yogurt juice and zest 1 lime 225g block halloumi 4 tbsp piri-piri sauce (I used medium strength) 4 large seeded wraps
1 Heat oven to 200C/180C fan/gas 6. Cut the sweet potatoes into wedges, tip onto a baking tray, drizzle with oil and season well. Toss the wedges until well coated in oil, then bake for 30 mins, turning halfway through cooking, until crisp and golden. 2 Meanwhile, shred the carrots, onion and cabbage using the slicing blade on a food processor (or grate the carrot and ﬁnely slice the onion and cabbage). Add the chopped coriander, 150ml yogurt, the lime juice and zest, and some seasoning. Toss together, then set aside. Mix the remaining yogurt in a bowl with 2 tbsp piri-piri sauce. 3 Heat a griddle pan. Slice the halloumi and put in a bowl with the remaining piri-piri. Toss gently to coat, without breaking up the cheese. Cook in the pan for a few mins each side. Meanwhile, warm the wraps in a microwave. To serve, pile the slaw and halloumi into wraps, dollop with the yogurt sauce and scatter with coriander. Serve with the wedges. PER SERVING energy 637 kcals • fat 21g • saturates 11g• carbs 82g • sugars 27g • fibre 13g• protein 27g • salt 2.8g
£1.50 per serving
THE VERDICT ‘I put the dishes for this meal in the middle of the table so we could assemble our own wraps. Gary said this was his favourite kind of food. The slaw is light and fresh, with lots of zing from the lime juice. The sweet potato wedges were a great alternative to potato, and delicious dipped in the yogurt & piri-piri sauce.’
Designed for healthy cooking
This smart 28cm sauté pan has a ceramic coating, which means no oil or fat is needed when cooking. Plus, when you’re ﬁnished, simply wipe the pan clean. It is also non-stick, scratch-resistant and has a stainless-steel base to ensure even heat distribution with no hotspots. The stay-cool handles have a soft-touch coating, and the pan comes with a tempered glass lid with steam vents. Designed for all hobs, including induction, the pan is dishwasher safe. Exclusive price for BBC Good Food readers: £34.99 (was £49.99), plus £3.95 p&p To order, please send a cheque, payable to JEM Marketing, with GF/0186 written on the back, to: Good Food Reader Offer, JEM House, Littlemead, Cranleigh, Surrey GU6 8ND, call 01483 204455 quoting GF/0186 or visit shopatjem. co.uk/goodfood.
1 large potato, cut into chunks 4 parsnips, peeled and cut into chunks 8 chipolatas 50g/2oz butter 2 large red apples, cored and cut into slim wedges 8 spring onions, sliced, white and green parts separated 1 tbsp ﬂour 1 beef or chicken stock cube 200g/7oz kale or Savoy cabbage, ﬁnely chopped 50ml/2ﬂ oz milk
THE VERDICT ‘We loved the sweetness and texture of the apples in the gravy, and, as I had a few in the fruit bowl, it was a good way to use them up. ‘The colcannon was an easy way to get some extra veg on the plate. A really comforting dish that didn’t feel too heavy.’
1 Put the potato and parsnips in a very large pan of water, bring to the boil and simmer for 10 mins or until the veg is tender. Meanwhile, cook the chipolatas in a large frying pan. When brown on all sides, transfer to a plate and add 25g butter to the pan. Add the apples and white part of the spring onions. Fry for 5-10 mins until softened and starting to caramelise. 2 Add the kale to the boiling veg for the ﬁnal few mins, before the potatoes and parsnips are completely soft. When the kale has wilted, drain the veg and leave to steam-dry in the colander. Heat the remaining butter in the same pan – don’t worry about washing it out. Add the green parts of the spring onions and sizzle for a few mins to soften. 3 Add the ﬂour and stock cube to the apples and spring onions, stir for 1-2 mins, then add 400ml water, mixing to a smooth gravy. Return the sausages to the pan and bubble in the gravy for a few mins until heated through. Meanwhile, add the veg to the buttery spring onions, along with the milk and plenty of seasoning, and mash until the potato and parsnips are smooth. Serve the colcannon with the chipolatas and the gravy spooned over the top. PER SERVING energy 500 kcals • fat 24g • saturates 11g • carbs 49g • sugars 18g • fibre 14g • protein 16g • salt 1.5g
ood with added ort f f veg m o C
£1.29 per serving January 2015
Everyday Squash & chorizo pot pies SERVES 4 PREP 15 mins COOK 50 mins 5 EASY CALCIUM FOLATE FIBRE 3OF A DAY
1 tsp olive oil 2 red onions, chopped 175g/6oz chorizo, skin removed, sliced 300g/11oz butternut squash, peeled and cut into cubes 400g can chickpeas 200g bag spinach 140g/5oz crème fraîche 320g puff pastry sheet 1 egg, beaten
1 Heat the oil in a large pan, add the onions and cook for a few mins until soft, then add the chorizo. Stir around the pan
for a few more mins until the chorizo leaks some of its oils, then add the squash and 100ml water. Cover with a lid and leave to cook for 10-15 mins until the squash is just cooked through. 2 Add the chickpeas with any liquid from the can, the spinach and some seasoning. Stir, then cover with a lid and simmer for 1-2 mins until the spinach has wilted. Stir in the crème fraîche and bubble for 3-4 mins, adding a splash of water if the sauce looks too thick. 3 Heat oven to 200C/180C fan/gas 6. Divide the ﬁlling between 4 pie dishes. Unroll the pastry and cut out 4 lids, large enough to cover the pies. Brush the edge of each dish with a little beaten egg, then put a pastry lid on top and brush this with egg too. Poke a hole in the top of each pie. Bake on a tray for 25 mins until the lids are puffed and golden. PER SERVING energy 735 kcals • fat 47g • saturates 23g • carbs 51g • sugars 10g • fibre 7g • protein 22g • salt 1.9g
THE VERDICT ‘So easy to make, yet they look like you’ve spent hours in the kitchen – they took me just 15 minutes to prepare. My husband said, “I’ve never tasted a pie like this, it’s delicious”, and he ate two! The chorizo added a wonderful smoky ﬂavour and, although the contents are mostly veg, they’re very hearty and ﬁlling. ‘Stirring in the crème fraîche made for a speedy, creamy sauce. We’ll be making this again and again.’
What counts as a portion? • 3 heaped tbsp beans or pulses, including lentils and chickpeas
• 1/2 avocado • 1 small bowl of spinach, lettuce or watercress
• 2 broccoli ﬂorets • 2 handfuls sliced cabbage • 5cm piece of cucumber • 1 heaped tbsp tomato purée • 3 heaped tbsp fresh or frozen peas • 1 medium glass pure unsweetened fruit or vegetable juice
• 3 apricots • 1 large slice of pineapple • 2 medium plums • 14 grapes • 1 banana
This is the – homegro time to turn to the wn produce ﬂavo that’s in the ursome – and econ WHAT’S shops now omical IN SEAS ON
N VEG Portion size for Harvested in 1 of your 5 a day autumn and for winter stored use:
Beetroot 3 whole baby beetroots Carrots 3 heaped tbsp (sliced)
Crops at their
Brusse s sprout inc ude: s8 Cabbage 2 handfuls sliced) Cauliﬂower 8 ﬂorets Celer ac 3 heaped tbsp diced) Ce ery 3 sticks Chicory 1 sma Jerusalem l art chokes 3 heaped tbsp (diced) Kale 4 heaped Leeks /2 large bsp shredded) Onions 1 medium Pak choi 3 heaped tbsp (s iced) Parsnips 1 large Radicchio 1 small Salsify 3 heaped bowl Swede 3 heaped tbsp diced) tbsp (diced) Turnips 3 heaped tbsp (diced) BRITISH GROWN FRUIT Harves
3of your 5-a-d ay
Indian butte squash curryrnut SERVES 4 EASY
£1.43 per serving
in the winter
an citrus fru ts ripen sun from
January: C ementines and satsum Grapefruit 1 as 2 /2 Oranges 1
Also in season:
Bananas 1 medium Dates 3 Pomegranate s Sweet potato handful of seeds es 1 arge
PREP 0 mins COOK O AL F BRE VIT C
veg make soups (carrot & potatoto & parsn p) leek and (curry powder vary w th sp ces cloves c nnamon dr ed herbs (oregano works ) or Double your wel ) usual recipes stews pot for roasts and cassero by p l ng n ext a vegetab les les or canned beans
une fr end ne y nutrients: colour convert the compound that gives orange s into vitamin ruit and veg potatoes promot A n the body its vibrant V tamin C key e an effect ve barrier aga turnips, swede and sweet nst of wh te blood to ﬁne tun ng your immune viruses and bacteria cells the system boosts ones respons Our bodies the activity ible for kil ing can’t store vitamin C invad ng bacteria veg every so eat plenty day: pick
of the crop of vitam n sprouts and C are orange brocco s grapefruit, rich fru t and Brussels wer and Brusse phytochemicals ls sprouts natural compou are rich in system nds
improve iver func ion
that he p to support your and make digest ve your immune system more robust
1 Cook he rice following pack in boi ing sa ted water instructions the o l in a Meanwhile large butte nut squashfrying pan and cook heat the for 2 3 mins browned Add the onion and unt l lightly and f y for curry paste 34 2 Pour over mins mo e the stock then cover simmer for and 15 20 mins or unt is tender Add the tomatoes l the squash and gently and chickpea cook for 3 s 4 mins unt tomatoes s l the ightly soften 3 Take off the heat then yogurt and stir h ough coriander the Serve wi h some wholeme the rice and al chapa is PER SERVING f you ike ene gy393kcal
carbs7 g• suga
s• fat8g• satu s16g• bre9g• ates1g• protein14g • sat094g
Turn to page 34 for your free 5-a-day pull-out wallchart
RON 3 OF 5 GOOD A D Y 4YOU
Comb ne root
ted n autumn or early winter these w ll have been stored:
Apples 1 med um Pears 1 med um Rhubarb 2 heaped
tbsp (chopp FROM FURTH ed) Med terrane ER AFIELD
200g/7oz brown basmati 1 tbsp olive rice oil 1 butternu t squash diced 1 red onion diced 2 tbsp m ld curry paste 300ml/1/2 pt vegetabl e stock 4 large tomatoes roughly chopped 400g can chickpeas drained and 3 tbsp fat rinsed f ee small handful Greek yogurt coriander wholemeal chopped chapatis to serve (optional )
s ie p r ou y for g in fill
CANNY SIDES Ultra-easy dishes using vegetables from your storecupboard or freezer Cheat’s cauli ’n’ broc cheese
Sweetcorn chilli mash SERVES 4 PREP 10 mins COOK 20 mins EASY
LOW 1 OF 5 GLUTEN FAT A DAY FREE
SERVES 4 PREP 10 mins COOK 20 mins EASY
OF 5 CALCIUM FIBRE VIT C 2 A DAY
Cook 650g frozen cauliflower & broccoli florets in a pan of boiling water for 5 mins until tender, then drain and steam-dry. Heat grill to high. Put 250g mascarpone, 1 tbsp plain flour, 100ml milk, 75g grated Parmesan and 2 tbsp wholegrain mustard in a large saucepan. Whisk until smooth and gently heat through. Add the veg to the pan and stir everything together, then transfer to an ovenproof dish and scatter over a little more Parmesan. Put under the hot grill until golden and crisp. PER SERVING energy 448 kcals • fat 36g • saturates 22g • carbs 11g • sugars 6g • fibre 6g • protein 17g • salt 1.0g
Speedy red pepper chana masala
Peel 1 large potato and 3 large sweet potatoes and chop into even-sized chunks. Put in a pan of water, bring to the boil, then cook for 10 mins or until really tender. Drain a 340g can sweetcorn, reserving the liquid. Add half the sweetcorn to the potatoes and boil for 30 secs more, then drain and leave to steam-dry. Heat a drizzle of rapeseed oil in a frying pan, add 1 chopped red chilli and the remaining sweetcorn. Cook until the sweetcorn begins to caramelise. Return the potatoes to the pan and mash with a large knob of butter, a splash of milk and a splash of the sweetcorn liquid (or put everything in a food processor for a smoother mash). Season well. Spoon into a bowl, and add the sweetcorn on top. PER SERVING energy 215 kcals • fat 4g • saturates 1g • carbs 39g • sugars 12g • fibre 5g • protein 4g • salt 0.5g
SERVES 4 PREP 5 mins COOK 15 mins EASY
LOW 3 OF 5 GLUTEN FAT A DAY FREE
Heat 1 tbsp rapeseed oil in a large pan. Add 3 thinly sliced garlic cloves, fry for 30 secs, then add 3 tbsp tikka masala curry paste and 2 tsp nigella seeds. Stir for another 30 secs, then add a 400g can tomatoes, 400g can chickpeas and 460g jar roasted red peppers, drained and chopped. Simmer for 10 mins, adding a splash of water if it looks too thick.
Food styling NANCY MCDOUGALL
PER SERVING energy 215 kcals • fat 4g • saturates 1g • carbs 39g • sugars 12g • fibre 5g • protein 4g • salt 0.5g
The tastiest days of the year Entertainment
HIC Harrogate 10 -12 April 2015
NEC Birmingham 11 - 14 June 2015
To book tickets go to: bbcgoodfoodshow.com or 0844 581 1345
HIC Harrogate 10-12 April 2015
Spring’s tasty celebration Join us as Harrogate plays host to a glorious gourmet gathering of the season’s finest food, drink and entertainment
ingredients and accessories you’ll need too. This year we’ve made the show 30% bigger due to the popularity of 2014; with many new and exciting exhibitors and more places to eat, drink and relax, you’ll love what’s in store at the BBC Good Food Show Spring.
TO O P UR PI CK S
iscover a seasonal celebration of the very best food and drink in the heart of Harrogate this Spring. You’ll ﬁnd irresistible inspiration and culinary entertainment to delight, stir your senses and get you cooking like a pro, along with all the equipment,
Meet the makers
Fabulous line up
Tasty seasonal treats
You’ll find an irresistible range of local, independent and artisan producers to sample and buy from. From local honey, sloe gin and rapeseed oil to farm reared meats, unusual ingredients and tasty treats from the rest of the UK and beyond, you’ll be spoilt for choice as you explore the Deliciously Yorkshire, BBC Good Food Champions and Drinks Cabinet areas.
Our unrivalled line up of top celebrity chefs know just how to make your mouth water as they cook delectable dishes live on stage. You’ll find baking queen Mary Berry, local hero James Martin, the hilarious Hairy Bikers & many more to entertain, inspire and make you laugh too. Don’t miss the Interview Stage where we’ll quiz the stars to reveal stories, success secrets and more!
As the new season takes hold we’ll showcase Spring’s finest dishes, specialities and recipes. What better time to spring clean your cooking; find new ingredients, techniques and menus to arm you with all you need to inject a dose of Spring into your kitchen. Indulge in fresh and flavoursome Spring dishes in the Bistro Kitchen and for a special treat upgrade your ticket to a luxurious Betty’s VIP Package.
With 25% off* tickets start from just £13.85 bbcgoodfoodshow.com | 0844 581 1345
NEC Birmingham 11-14 June 2015
A sizzling Summer ahead TO O P UR PI CK S
e’re looking ahead to Summer when we’re back in Birmingham celebrating the season’s ﬁnest food, delicious drinks and sizzling entertainment. You’ll ﬁnd an incredible line up of celebrity chefs on the Supertheatre and Summer Kitchen stage. Discover unusual ingredients and gourmet goodies in the Producers’ Village and plenty of kitchen kit and gadgets. Bakers will love the Bakes & Cakes Village and Tea Garden, recipe collectors can get the latest cook books signed at the Book Shop and the BBC Good Food Kitchen will be serving irresistible dishes too.
Discover a summery world of seasonal inspiration, tasting, entertainment and shopping
Glorious gourmet foods
Browse the aisles full of producers, brands and retailers who’ll be ready to tell you more about their fabulous produce and let you try before you buy. From handmade Irish butter to Yorkshire gin, steak pies from a family farm to artisan breads and pastries; there’s something for every taste!
The show will be brimming with summer inspiration. Enjoy delicious dishes you’ll want to recreate at home from the BBC Good Food Kitchen, a sit down restaurant in the heart of the show. Pick up top tips, kitchen secrets, gourmet gossip and more from celebrity chefs cooking live on stage.
Top chefs cooking live
This year’s fantastic line up of chefs can’t wait to take to the stage; see UIF 5XP (SFFEZ *UBMJBOT, Mary Berry, Paul Hollywood, James Martin and more cooking mouth-watering dishes live in the Supertheatre. There’ll be exciting demonstrations on the Summer Kitchen and signings at the Book Shop too.
Even the faintly green fingered will enjoy the delights of BBC Gardeners’ World Live, sponsored by Lexus which is included in your entry ticket. With stunning outdoor show gardens, inspiration for alfresco dining, tips for growing your own, picnics and barbeques.
With 25% off* tickets start from just £18.15 bbcgoodfoodshow.com | 0844 581 1345 *25% off valid on Adult and Over 65s Advance tickets (excluding VIP) purchased before 03.02.15. +Standard Supertheatre seat included, subject to availability. Upgrade to a gold seat for £3 extra. Not all celebrities appear on all days at all shows, check website for details. Details correct at time of print. Good Food® Good Food logo© BBC Worldwide. The BBC Good Food Shows are organised and presented by River Street Events. Mary Berry Photo Credit: Georgia Glynn Smith
‘Good knives are key – I keep all mine on a magnetic strip so they’re always to hand’
My kitchen ‘I’ve had my Le Creuset pans for a really long time. They’re so solid and the cream ones just ﬁt in with everything.’
‘I ﬁnd old and restored objects more beautiful than new ones.’
‘I have so many books. I’m a big fan of The Kinfolk Table, or anything by Richard Bertinet, and Georgio Locatelli’s Made in Italy is lovely.’
Florence Knight The head chef of Soho’s Polpetto shows Holly Brooke-Smith around her small London kitchen Photographs GEOFF WILKINSON
‘I like looking out into the opposite building – which is a training studio for hairdressers!’
Florence, who trained at Leiths School of Food and Wine, worked for baker Richard Bertinet before becoming head chef at Russell Norman’s Polpetto, in London, ﬁve years ago. The restaurant relocated to Berwick Street and reopened last year to critical acclaim. Florence lives with
‘We always say the best coffee we have all day is the ﬁrst one we make at home.’
‘We bought this enamel bread bin at a ﬂea market in Williamsburg in New York.’
her husband, Richard, and two dogs, in their newly refurbished Grade II-listed house, in central London.
How long have you lived here? For 18 months– and it was a really long process getting it to this point. The building had previously been
‘I’ve collected plates from all over the place. Some are from Puglia, some from London markets and some are 19th-century. I’ve fallen in love with each of them and I know where they’re all from.’
bedsits and we restored the whole thing. We took down a wall in the kitchen, which needed planning permission, but we got there in the end.
What did the work involve? There’s so much detail to think about – the exact thickness and weight of the ﬂoor tiles, for example. It’s the middle house in a row, so there were lots of structural things to consider – it was deﬁnitely a labour of love. We lived here when it was a building site, while the builders were doing the ceilings, all the ﬂoors, everything. It got to the point where we had to move out and rent for a bit until it was ﬁnished.
‘I’m quite old-fashioned, as you can see from the design here. I like my kitchen pieces to be traditional and natural.’
How do you use the space? The kitchen is where we congregate. Breakfast is a particularly important ritual in our house. Every morning we have a really big breakfast together – fried bread, bacon, lemon water, coffee, juice, porridge – it’s a big thing. It’s important because I’m running around so much for the rest of the day that I often don’t have another main meal. And it’s our time to catch up together.
‘We have another proper fireplace upstairs. This one is ornamental.’
What’s your normal routine? I get up at about 5.30-6am, have breakfast, go to work. That’s really it! If I can squeeze in a dog walk, then I will. It just never stops – there’s always something happening. At the moment I’m coming home at 1am after work, and Richard will make me an omelette or something simple. I normally sit on the ﬂoor with the dogs as soon as I get in – they go bonkers when I come home. It’s probably because I smell of food, but I like to think it’s because they love me.
What was the ﬁrst thing you bought for the kitchen? The table. It was also the ﬁrst thing we bought together and Richard says it symbolises everything about us. We hope it will just get more worn and loved over the years. It’s so robust that it will last forever. It takes ﬁve big men to carry it, although when we were moving in I was convinced we’d be able to move it without any help – I have this habit of thinking I’m stronger than I am.
‘I like being able to chat to people while I cook – this is a lovely open space.’
‘The little tin soldiers on the windowsill belong to my husband.’
‘It took months to move everything to its right place, but we managed it.’
What are your favourite gadgets? I’m not a huge gadget person. I love our stovetop kettle, for example, but my husband hates it. He can’t work out why we don’t just have an electric one. The longer we’re here, the more he tries to sneak things in. One day he might try to get a microwave, which I am totally against.
What do you cook on?
What ingredients do you rely on at home?
Gas. I’d never used induction before the new Polpetto opened. There are some incredible beneﬁts of having it professionally, as water boils in seconds and of course there’s no open heat so you don’t get hot. It’s also a lot safer. But I still have a huge connection with gas – it’s so natural.
Planeta olive oil from Sicily and Moscatel vinegar made from the Spanish Muscat grape. I couldn’t be in the kitchen without those two ingredients. And I love big unwaxed leafy lemons – they’re key to my type of cooking. I also love grey, unprocessed salt and lots of herbs.
What’s it like working in the highoctane environment of a restaurant kitchen? Florence explains the dynamics between her fellow chefs, how she approaches each plate of food, and the decisions behind her menu.
A woman’s place? There are about 12 of us in the kitchen in total, and only two women. It’s an incredibly tough job and you need the right mental and physical capacity to cope, whether you’re male or female. Often the guys I work with say it’s nicer when there’s a woman around, as the atmosphere is a bit more balanced. One chef I know says that female chefs are so good because they’ve had to prove themselves. There are still very few women in restaurant kitchens. I’m also quite small, so I have funny little ways of managing. Our pots, for instance, are hung high up, so I hook one off the shelves with my spatula and catch it while I’m cooking!
Keeping it natural The chefs always laugh because I’m constantly saying: ‘Natural! Natural!’ It’s very easy to follow patterns with food that we’ve been taught for a long time – this dot goes there, or that smear goes here, for instance. When you can plate something naturally and just let things fall, that’s real skill. A lot of people can’t do it, so that’s when I know someone’s got
a talent. I hate circles of food and weird, contrived dots. I prefer things to fall the way they want to. I ﬁnd it charming.
Black pudding, apple & walnuts
Making my menu
My favourite black pudding is the Spanish type they call morcilla. It’s more floral and less ‘bloody’ than the British versions, but still beautifully rich. I like the morcilla sold by Brindisa in 350g packets (£4.75, brindisa.com).
Food has changed so much over the past few years. At the original Polpetto, which was in a pub on London’s Dean Street, we were doing small sharing plates in a casual environment before anyone else. We forget how different it was, because when you go out in London now, it seems so normal. I think small-plated food is the nicest way to eat – I eat little and often, and like to try a lot of things, so I love it. Being part of a family of ﬁve children, it was the way I ate as I grew up. I always found it weird at friends’ houses where meat and two veg would be laid out on every plate – a bit overbearing. In our house there was always a big pot of something and everyone just dug in and helped themselves.
SERVES 2 PREP 10 mins COOK 15-20 mins EASY IRON
2 dessert apples (I like Cox’s Orange Pippins, but you can use any) 3 tbsp icing sugar 25g butter 50g walnuts extra virgin olive oil 150g morcilla
1 Heat oven to 200C/180C fan/gas 6. Peel, core and cut the apples into eighths. Put the icing sugar into a small pan and let it melt over a low heat, patting it with a spatula rather than stirring. Once it has melted and started to darken, tip the apple pieces into the pan, increase to a medium heat and let them begin to caramelise. 2 After 5 mins, add the butter. Cook for a few mins, turning the apples until each piece is caramelised, but not for so long that they turn to mush. Remove the pan from the heat. 3 Put the walnuts in the hot oven to toast for a few mins with a little olive oil and a pinch of salt. Leave to cool. 4 Cut the morcilla into slices as thick as your little ﬁnger. Peel off the skin. Lay the slices on a baking sheet and put them in the oven for a few mins. While they’re warming up, put the grill on medium to high. 5 Move the morcilla slices to the grill for a couple of mins to crisp up, then add to the apple pan along with the walnuts and a pinch of salt, and toss everything together. Plate up and enjoy while warm.
Florence shares her trends to watch out for in 2015
Fashionable ingredients I remember when balsamic reductions, rocket and sundried tomatoes were everywhere. Now beetroot has become just as popular. I’m loving my beautiful deep-burgundy peaches from Paris, and pepperwort (right), part of the mustard family, which is like a strong horseradish that goes well with pork. I also think bilberries are exciting – they’re tiny wild blueberries with a lovely ﬂavour.
Seasonal, seasonal, seasonal!
Pepperwort photograph ALAMY
A fresh taste of Paris One of my new favourite restaurants, where I’ve had the best meal for a long time, is Le Chateaubriand in Paris. It’s coming to London this year. It has set menus and is really seasonal – so it’s constantly changing the food. It’s very technical cooking, but also really relaxed. I still think Paris is often one step ahead of London (lechateaubriand.net).
Cooking seasonally is exciting because you never get stuck in the mud and you’re always cooking with the best food available. It gives you such control. You can taste the difference in food within a week of it being picked. It’s so important when you are doing simple food, as you just cannot compromise on the ingredients.
Foraging I use quite a lot of foraged food in the restaurant, such as nettles from my mum’s garden. I get really excited about it, but I know it always needs to make sense within the dish as well. I’m a taker-awayer rather than an adder, so I don’t want unnecessary ingredients on the plate.
Listen again to the Food Programme’s recent episode on female chefs where presenter Sheila Dillon talks to Margot Henderson, Sally Clarke and Alice Waters. Discover this and other episodes at bbc.co.uk/iplayer.
PER SERVING energy639kcals• fat44g• saturates14g • carbs46g• sugars35g• fibre4g• protein12g• salt2.3g
Recipe adapted from One: A Cook and Her Cupboard by Florence Knight (£26, Saltyard). You can buy the book for just £20. Call 01326 569444, p&p is free. Or buy online at sparkle direct.com/goodfood.
Cook without oil!
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To order, call 0844 493 5654** quoting 44210 or visit clifford-james.co.uk/44210 102
In this section
X Tom Kerridge’s best of British p104 X Join our Cake Club p108 X James Martin’s comfort food p110
Turn to page 108 to discover this showstopper’s hidden treasure
Weekend Comfort food, impressive baking and a special Sunday lunch
Tom’s best of British This month, BBC chef Tom Kerridge champions a forgotten cut of meat that’s full of ﬂavour. His exclusive recipe for collar of bacon is guaranteed to make Sunday lunch really special Photographs ROB STREETER
Ros e ema sauc r ry-stu e t t bu ffed collar of bacon with parsley
Rosemary-stuffed collar of bacon with parsley butter sauce
‘This is an old-fashioned recipe, but it really is the best of British. Collar of bacon is a pork joint from the shoulder of the pig, near the neck, with a higher fat content than leaner middle-cut bacon – so it has a more intense ﬂavour’
SERVES 6 PREP 25 mins plus resting COOK 2 hrs 10 mins 1OF 5 A LITTLE EFFORT A DAY
1 First, open up the collar of bacon to season it with the rosemary. To do this, remove any string that’s been used to tie the meat, then use a knife to carefully run along the natural seams of the muscles, being careful not to cut all the way through to the other side – you are just trying to make some incisions in the joint, not cut all the way through it. Open it out as much as you can and rub the rosemary all over the exposed meat, then fold the bacon back onto itself. Tie securely with 3 pieces of butcher’s twine, spaced about 2cm apart. 2 Put the joint in a very large saucepan and cover with cold water. Bring to the boil and skim off any scum that rises to the surface. Pour the water away and cover with fresh cold water. Stud the onion with the cloves, then add to the pan along with the bay leaves, carrot, celery, garlic and peppercorns. Bring back up to the boil, then turn down to a simmer and cook for 1 1/2-2 hrs. Leave to cool and rest in the stock for at least 30 mins. Don’t discard the stock, as you’ll need it for the sauce and celery. While the meat is resting, make the sauce, Black pudding mash and Braised celery hearts (both opposite). 3 To make the sauce, strain 300ml of the bacon stock from the pan into a jug. Melt half the butter in a small pan, then whisk in the ﬂour until it has formed a paste. Cook for 2 mins, then slowly add the bacon stock, whisking all the time. When you have added all the stock, let it bubble for a further 4-5 mins. Turn off the heat and whisk in the remaining butter, then stir in the parsley. Remove the bacon collar from the pan to a board or serving plate. Thickly slice and serve with lashings of parsley sauce, Black pudding mash and Braised celery hearts. PER SERVING energy 501 kcals • fat 32g • saturates 14g • carbs 8g • sugars 3g • fibre 2g • protein 43g • salt 5.4g
Food styling EMILY KYDD Styling REBECCA NEWPORT Wine notes SARAH JANE EVANS MW
1.5kg/3lb 5oz smoked bacon collar joint, soaked overnight if needed (see Ask your butcher, opposite) 1 small pack rosemary, leaves picked and very ﬁnely chopped 1 onion 20 cloves 4 bay leaves 1 carrot, halved 2 celery sticks, halved (see celery tip, opposite) 1 garlic bulb, halved through the equator 1 tbsp black peppercorns FOR THE SAUCE 50g/2oz butter 25g/1oz plain ﬂour 300ml/1/2pt bacon stock (use the cooking liquid from the bacon collar) 6 tbsp chopped parsley
Weekend Black pudding mash In my restaurant, we try to showcase an ingredient by serving it in more ways than one on the same plate. In this recipe, black pudding is added to the mash – which, when served with the collar of bacon, gives you two very different ways of using pork. SERVES 6 PREP 15 mins COOK 40 mins EASY IRON
4 large potatoes (about 300g/11oz), cut into large chunks 2 tbsp rapeseed oil 300g/11oz black pudding, peeled and diced 100ml/31/2ﬂ oz milk 100ml/31/2ﬂ oz double cream 200g/7oz unsalted butter
1 Put the potatoes in a large pan, cover with water and season with salt. Bring to the boil, turn the heat down and gently simmer for 25-30 mins or until cooked through. Tip the potatoes into a colander and drain, then leave to steam for 10 mins. 2 Meanwhile, heat the oil in a frying pan and cook the black pudding until crispy, then drain on kitchen paper. Put the milk, double cream and butter in a saucepan and bring to the boil. 3 Pass the potatoes through a potato ricer or a mouli, back into the pan. Gradually add the hot milk and mix until you have a smooth buttery mash. Season and gently stir through the black pudding before serving.
Want to get ahead? Although everything can be made on the day, there are lots of things you can prepare ahead, making it easy to bring it all together: The honeyed Chenin Blanc grape variety sings when paired with the underlying sweetness of bacon, gammon and ham – and roast pork too. It ﬂourishes in South Africa, and Cederberg Waitrose Foundation Chenin Blanc 2014, 12.5% (£8.99, Waitrose), is a ﬁne example. It’s a dry wine but with a ripe, lemony edge. Prefer a red? A fresh Beaujolais with red fruit and a savoury ﬁnish does the trick: pick Château de Chénas 2013, Moulin à Vent, France, 13% (£11.99, Waitrose).
Two days before • Soak the collar of bacon for eight hours, if
needed (see Ask your butcher, below). • Chop the veg, stud the onion with cloves, and gather all the aromatics for cooking the collar of bacon. Store in a plastic bag in the fridge.
The day before • Stuff and cook the joint, then leave to cool
completely in the stock before chilling. Reheat in the stock before serving. • Make the parsley sauce, omitting the parsley, and store in the fridge. Reheat before serving and stir through the parsley. • Make the mash but don’t add the black pudding. Chill in the fridge, then reheat gently in a pan or the microwave, adding a splash of warm milk to loosen, if needed. Stir through the crispy black pudding before serving. • Halve and peel the celery hearts, ready to braise. Store in a plastic bag in the fridge.
Tom’s tips & know-how Ask your butcher
SERVES 6 PREP 10 mins COOK 30 mins
This joint, from the shoulder of the pig, is a cheap cut, making top-quality meat really affordable. As it’s not often cooked these days, it’s best to give your butcher a few days’ notice so you can be sure they’ll have it for you. Modern curing methods mean you probably won’t need to soak the joint to remove excess salt, but check with your butcher – if in doubt, it’s better to soak it. To do this, place in a large container, cover with cold water and leave overnight in the fridge. Remove and rinse under cold water before cooking. If you don’t feel conﬁdent opening out the joint, as in step 1 of the recipe, ask your butcher to do this for you.
1 OF 5 GLUTEN EASY A DAY FREE
3 celery hearts, or root end of heads of celery (see tip, right) 600ml/1pt bacon stock or water 140g/5oz butter 3 tsp picked thyme leaves
Instead of buying sticks of celery for the stock and celery hearts for the braised celery, simply buy whole heads of celery and cut them in half. The top sticks can be used for the stock – any left over will keep for at least a week in a plastic bag in the fridge. Use the bottom half for the braised celery.
PER SERVING energy545kcals• fat50g• saturates27g • carbs16g• sugars1g• fibre1g• protein7g• salt1.2g
Braised celery hearts
Using the leftover stock
1 Cut the celery hearts in half lengthways and trim any brown or dirty bits from the root end, then peel the outer skin to remove any stringy bits. Place in a large high-sided frying pan (you may need to use 2 pans depending on the size of your hearts). Pour in the bacon stock or water and add the butter. Season with a good pinch of salt. 2 Bring to the boil over a medium-high heat, then turn down to a simmer and cook for about 25 mins or until the celery is tender, the butter has emulsiﬁed with the stock or water, and the liquid has reduced. Baste the celery with the cooking liquor and stir in the thyme. Keep warm until ready to serve. PER SERVING energy 189 kcals • fat 19g • saturates 12g • carbs 1g • sugars 1g • fibre 2g • protein 1g • salt 0.7g
Tom is presenting the new series of Food & Drink on BBC Two.
Don’t get rid of the cooking liquid from the collar of bacon. This tasty stock will have an intense bacon ﬂavour. You’ll need some to make the sauce and braised celery, but any leftovers can be use to make soup. Transfer the stock to freezable containers or bags and freeze for up to three months.
Taste team comment 'The bacon was perfectly cooked with lovely ﬂavouring from the stock. I thought the rosemary would be overpowering, but it was actually quite subtle. I really enjoyed the parsley sauce, and the celery hearts were delicious. The black pudding mash was so luxurious, I would deﬁnitely make it again for a special occasion.' MARK
Next month… Salt-baked lamb shanks 107
Nancy Birtwhistle, BBC Great British Bake Off champion, shares her recipe for a special children’s birthday cake Photographs WILL HEAP
This is my favourite cake for a kids’ birthday party. It’s quite simple to make and decorate, but has a real wow factor with the hidden cache of sweets inside. You can spread out the baking by making the cakes over three days – just make sure that they are well wrapped in cling film so they don’t dry out. Alternatively, just make the bottom tier, cut the hole in two of the cakes and cover with the uncut cake to conceal the sweets. SERVES 20 PREP 3 hrs plus 4 hrs chilling COOK 2 hrs MORE OF A CHALLENGE
undecorated cakes only
FOR THE BOTTOM-TIER CAKE 500g/1lb 2oz butter, softened 500g/1lb 2oz golden caster sugar 8 large eggs, beaten 500g/1lb 2oz self-raising ﬂour 2 tsp lemon extract zest 2 lemons FOR THE BOTTOM-TIER ICING 175g/6oz butter, softened 500g/1lb 2oz icing sugar, sifted 2 tbsp whole milk zest 1 lemon and juice of 2 (from the lemons above) 200g/7oz lemon curd FOR THE TOP-TIER CAKE 200g/7oz butter, softened 200g/7oz golden caster sugar 4 large eggs, beaten 200g/7oz self-raising ﬂour 1 tsp vanilla extract FOR THE TOP-TIER ICING 100g/4oz butter, softened 300g/11oz icing sugar 3 tbsp whole milk 11/2 tbsp freeze-dried strawberry or raspberry powder (see tip, above right)
1 To make the bottom-tier cake, heat oven to 180C/160C fan/gas 4. Grease and line a 23cm cake tin with baking parchment. Put 250g of the butter and 250g sugar in a large bowl and, using an electric hand whisk, cream until light and ﬂuffy. Add 4 eggs, one at a time, beating well after each addition. Fold in 250g of the ﬂour, 1 tsp lemon extract, and the zest of 1 lemon until you have a smooth batter. Spoon into the tin and smooth the surface. Bake for 40 mins or until a skewer poked into the centre comes out clean. Leave to cool in the tin for 10 mins, then turn out onto a wire rack, remove the parchment and cool completely. Repeat with the remaining half of the ingredients, so that you have 2 large cakes. 2 Meanwhile, make the icing for the bottom tier. In a large bowl, beat the butter with a quarter of the icing sugar. When fully combined, add the rest in 3 additions, beating between each. When the icing is smooth, add the milk, zest and juice, and curd, then whisk until ﬂuffy. Set aside until needed, or chill, but bring to room temperature before using. 3 Now make the top tier. Heat oven to 180C/160C fan/gas 4 (if not already on). Grease and line a 15cm cake tin with baking parchment. Cream together the butter and sugar until light and ﬂuffy. Add the eggs, one at a time, beating well after each addition. Fold in the ﬂour and extract until you have a smooth batter. Transfer to the tin, smooth the surface and bake for 20 mins, then reduce the oven to 160C/140C fan/gas 3 and cook for a further 25 mins. Remove from the oven and allow to cool in the tin for 10 mins, then turn out onto a wire rack, remove the parchment and cool completely. 4 To make the icing for the top tier, cream the butter and 100g icing sugar together until smooth, then gradually incorporate the rest. Add the milk and strawberry powder, then whisk thoroughly until light and ﬂuffy.
5 When the larger cakes are completely cool, slice each in half horizontally so that you have 4 sponge layers. Using a 10cm cutter, cut a hole in the centre of each of the lemon sponges for the bottom tier (see pic A, below right). Sandwich the 4 sponges together on a cake stand, using the lemon buttercream, then cover the whole cake in a thin layer of the remaining lemon icing. Put in the fridge for a minimum of 2 hrs to ﬁrm up. 6 When completely cool, slice the small top tier cake horizontally so that you have 3 sponge layers. Use the strawberry buttercream to sandwich them together on a chopping board, then use the remaining strawberry icing to cover the outside. Leave in the fridge for a minimum of 2 hrs to ﬁrm up while you ice the bottom tier. 7 Now start to make the pale blue icing. Dust your work surface with a little icing sugar. Knead a little blue food colouring into 1.5kg fondant icing until it’s an even colour. Remove 500g, wrap in cling ﬁlm and set aside for the top tier. Roll out the remaining 1kg to a circle wide enough to cover the bottom tier – you can check this with a piece of string. Gently roll up your fondant onto your rolling pin and unfold onto your cake. Smooth the icing on the outside with your hands, then trim off the excess at the bottom. Cut a small cross in the centre of the fondant where the hole sits and push the remaining fondant carefully onto the inside of the hole, trimming any excess (see pics B and C, right). Fill the centre with sweets of your choice (see pic D, right). Place the 4 dowels into the cake at 3, 6 and 9 and 12 o’clock, just next to the hole in the middle, then trim so they are ﬂush with the cake. 8 Cover the top tier cake in the remaining blue fondant in the same way, then mount onto the bottom cake, enclosing the sweets. Transfer the icing glue to a small piping bag and snip off the end. Use to pipe a drizzle of icing around the base of each tier. Place pearlescent or silver balls around the base of each cake to cover any rough edges. 9 To make the balloon decorations, divide the remaining 500g of fondant into the number of colours you are using. Use different food colourings to colour each piece of fondant. Roll out on a surface dusted with icing sugar and, using small cookie cutters, cut out circles of fondant. Use the icing glue to stick the balloons onto the cake. Decorate with colourful candles. Will keep for up to 3 days.
Using freezedried fruit powder Freeze-dried berries are available in pieces or powder from Waitrose and various online shops. If you can only ﬁnd the pieces, whizz them to a powder in a food processor. Vary the ﬂavours to suit your tastes – we found strawberries, raspberries, blackberries, pineapple and banana at lio-licious.com.
Portrait JUDE EDGINTON/RADIO TIMES Food styling SARA BUENFELD Styling JENNY IGGLEDEN
Celebration piñata cake
TO DECORATE 100g/4oz icing sugar, mixed with a drop of water to make a runny icing for glue, plus extra icing sugar for dusting 2kg/4lb 8oz ready-made fondant icing selection of food colouring pastes (I used blue, pink, orange, lilac, mint green and yellow) sweets, such as Smarties (about 12 tubes), to ﬁll the cake 4 cake dowels white pearlescent balls or silver balls candles
PER SERVING energy871kcals• fat45g• saturates27g• carbs107g• sugars79g• fibre1g• protein8g• salt1.2g
If you’ve made Nancy’s celebration cake, we want to see your photos – here’s how to join the Club
k e C lu
• Send photos to [email protected]
• Share them on Twitter or Instagram with the hashtag #gfcakeclub
We’ll feature our favourite photos in the magazine. So get baking!
Next month Jane Hornby’s Hazelnut latte cake
home comforts When BBC chef James Martin cooks comfort food, you just know it’s going to be good
Spoil-yourself fillet steak with fries & Béarnaise sauce, p114 110
Le mo ngr ass & gin ger mussels, p114
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Smoky chil li c hic ke n
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Weekend Spoil-yourself ﬁllet steak with fries & Béarnaise sauce SERVES 1 (easily doubled) PREP 15 mins COOK 25 mins MORE OF A CHALLENGE IRON
1 Heat oven to 200C/180C fan/gas 6. Heat a deep-fat fryer to 190C, or heat the oil for deep-frying in a deep heavy-based frying pan until a breadcrumb sizzles and turns brown when dropped into it (be sure not to leave unattended). Put the butter in a small saucepan and set over a medium heat to melt gently. Wait until it is liquid and all the impurities have risen to the top in a foam. Skim off all the foam. Leave until just tepid. 2 Put the vinegar, white wine, peppercorns and shallot in a separate small saucepan and bring to the boil. Simmer until the liquid nearly disappears, leaving only about 1 tbsp. 3 Put the egg yolks in a bowl, set over a pan of simmering water and whisk until thickened and light in colour. Gradually add the melted butter, drop by drop, whisking constantly. Once the mixture has emulsiﬁed, add the butter in a thin stream. You want a sauce that is about the same thickness as mayonnaise. Stop adding the butter just before you get to the white milky solids at the bottom of the pan (discard these). 4 Season the sauce, add the cooled vinegar reduction and the chopped tarragon leaves and mix well. Taste and decide if you want to add lemon juice. Turn off the heat and leave the bowl over the pan until ready to use. Don’t leave it too long, and work quickly. Heat an ovenproof frying pan until searing hot, add the oil and steak, then leave to cook on one side for 2-3 mins before turning over and placing in the oven for 2-3 mins more. 5 While the steak is in the oven, lower the chips into the fat fryer and cook for 3-4 mins until golden brown and cooked through. 6 Remove the steak from the oven and add the remaining butter to the pan, then spoon it over the steak repeatedly for at least 2-3 mins while the steak rests – this will give a lovely shine and add to the ﬂavour. Put the steak on a plate, pile the chips alongside, then ﬁnish with a dollop of the Béarnaise sauce. PER SERVING energy 952 kcals • fat 70g • saturates 31g • carbs 33g • sugars 1g • fibre 3g • protein 46g • salt 0.5g
Lemongrass & ginger mussels
Steak is all about a good red Bordeaux. However Béarnaise sauce, with its tarragon and vinegar, demands a lighter wine. So for something different, pick Thymiopoulos Jeunes Vignes Xinomavro, 2013, Naoussa, 13.5% (£10.50, The Wine Society). From Northern Greece, this is a delicate red with deep plum notes. As this mussels recipe is richer and more exotic than the classic moules marinière, I’d serve Taste the Difference Albariño 2013, Rías Baixas, 12.5% (£8, Sainsbury’s). It’s citrussy with a ripe peachy undertone. Spicy, smoky chicken needs a hearty red. Toro Loco Tempranillo 2013, Utiel-Requena, Spain, 12.5% (£3.79, Aldi), has bold red fruits.
Recipes adapted from Home Comforts by James Martin (£20, Quadrille). Photographs © Yuki Sugiura. You can buy the book for just £18. Call 01326 569444, p&p is free. Or buy online at sparkle direct.com/goodfood
It used to be that you were advised to only buy mussels when there was an ‘r’ in the month. I never really knew where that came from, as I’ve been to loads of farms around the country producing mussels all year round. They’re so tasty cooked with lemongrass, ginger and coconut. Try not to reduce the liquid too much, as you will want to mop up the liquor left in the bowl with plenty of bread. SERVES 2 PREP 20 mins COOK 10 mins A LITTLE EFFORT FOLATE VIT C IRON
2kg/4lb 8oz mussels (see below) 50g/2oz unsalted butter 2 shallots, ﬁnely chopped 2 lemongrass stalks, outer layers discarded, ﬁnely chopped 2 garlic cloves, ﬁnely chopped 10cm/4in piece ginger, peeled and ﬁnely chopped 1-2 red chillies (depending on their heat), ﬁnely sliced 200ml/7ﬂ oz white wine 330ml carton coconut water 160ml can coconut cream 2 tbsp olive oil 1 loaf sourdough bread, thickly sliced 2 tbsp roughly chopped coriander leaves
1 Wash the mussels in a colander to remove any dirt or grit and discard any of the beards (the tufty bits on the mussels). If you want to be fussy, scrape off any little barnacles with an old butter knife. Throw away any mussels that are not ﬁrmly closed and don’t shut when tapped ﬁrmly on the side of the sink. 2 Put the butter in a large pan and, when it’s foaming, add the shallots, lemongrass, garlic, ginger and chilli, and cook without colouring for 5 mins until soft. 3 Increase the heat to high and add the wine, coconut water and coconut cream. Bring to the boil, then add the mussels. Cover and cook for 4-5 mins until the mussels open. 4 Meanwhile, heat a griddle pan until hot. Drizzle the olive oil over the bread and char on each side until golden. Add the coriander leaves to the mussels and stir through, then check the seasoning. Serve the mussels with the charred bread, discarding any that have refused to open. PER SERVINGenergy949kcals• fat56g• saturates30g • carbs 41g • sugars 13g • fibre 2g • protein 53g • salt 3.2g
Smoky chilli chicken wings, spiced potato wedges & Padrón peppers This is so simple but you must use the correct vinegar and paprika or it won’t work. Padrón peppers are like Russian roulette: about one in 10 are hot, so have a cold beer to hand. SERVES 4-6 PREP 15 mins COOK 1 hr EASY GLUTEN FREE
FOR THE WEDGES 1 tsp Szechuan peppercorns, ground 1 tbsp ground coriander 1 tbsp ground cumin 1 tbsp sweet smoked paprika 3 tbsp olive oil 4 large potatoes, scrubbed and cut into wedges FOR THE CHICKEN WINGS AND PEPPERS 12 large, meaty chicken wings 3 tbsp olive oil, plus more for the chicken 6 tbsp extra virgin olive oil 6 garlic cloves, ﬁnely sliced 2 tsp hot smoked paprika 2 tbsp Sherry vinegar juice 1/2 lemon, or to taste 140g/5oz Padrón peppers
1 Heat oven to 220C/200C fan/gas 7. For the wedges, mix the spices together in a bowl with the olive oil and 1 tsp salt, then add the potatoes and toss well to coat thoroughly. 2 Put them on a ﬂat baking sheet and bake in the oven for 45 mins-1 hr, turning halfway through, until they are crunchy around the edges but tender when pierced with a knife. 3 Meanwhile, place the wings on a baking tray or roasting tin, toss with seasoning and a little of the regular olive oil, then roast for 45 mins-1 hr until golden and cooked through. 4 Make the dressing: heat a frying pan until hot, add the extra virgin olive oil and garlic, and cook for a couple of mins over a gentle heat – you don’t want to burn the garlic – then add the paprika and vinegar with a squeeze of lemon juice. Set aside. 5 When the wedges and wings are nearly ready, heat a frying pan until hot, add the 3 tbsp of regular olive oil and the peppers, then fry for 2-3 mins until they are charred. Sprinkle with salt. Pile into a serving bowl and top with some more sea salt. Put the wings in a serving bowl and drizzle with some of the warm garlic dressing. Serve with the wedges and Padrón peppers. PERSERVING(6)energy446kcals• fat29g• saturates5g • carbs 29g • sugars 3g • fibre 4g • protein 15g • salt 1.3g
Wine notes SARAH JANE EVANS MW
ﬂavourless oil, such as sunﬂower or groundnut oil, to deep-fry 100g/4oz unsalted butter, plus a knob for frying 3 tbsp tarragon vinegar 3 tbsp white wine 1 /4 tsp white peppercorns 1 /2 small banana shallot, ﬁnely chopped 3 egg yolks 1 tbsp chopped tarragon leaves juice 1/2 lemon (optional) 1 tbsp olive oil 200g/7oz good ﬁllet steak (I love Yorkshire wagyu for a special occasion) 100g/4oz frozen chips
This month Saturday Kitchen Q MasterChef Q Eat Well for Less Q
Braised chicken with tamarind & pak choi
CHEFS’ SPECIALS January 2015
A warming soup, light main courses from a former MasterChef champion and moreish puds from our favourite desserts fan Edited by KATHRYN CUSTANCE Recipes tested by Home economist PETRA JACKSON
Michael Caines is one of the chefs cooking live with James Martin this month. Catch the show every Saturday from 10am on BBC One
Keeping an eye on the waistline in January? Try these delicious lowcalorie dishes from former MasterChef champion Shelina Permalloo
Braised chicken with tamarind & pak choi My fondness for pak choi and Chinese cabbage led me to create this beautiful, aromatic and healthy Asian-inspired casserole. SERVES 4 PREP 15 mins COOK 1 hr 25 mins EASY
You wouldn’t believe just five ingredients plus a bit of seasoning could produce such delicious results. Many supermarkets now sell mixed mushroom selections, or look out for some at your local market. Alternatively, you can use dried mushrooms. Soak them in hot water for 10 minutes before using, then strain through a sieve lined with kitchen paper to remove any grit. SERVES 4 PREP 20 mins COOK 30 mins EASY
FOR THE SOUP 2 shallots, ﬁnely chopped 100g butter, at room temperature 400g wild mixed mushrooms, trimmed and cleaned, or use 250g mixed dried mushrooms 300ml chicken or vegetable stock FOR THE GARNISH 100g wild mushrooms, trimmed and cleaned 50g shelled hazelnuts, toasted if you like
1 Sweat the shallots in half the butter with a pinch of salt for 3-5 mins or until very tender but not coloured. Add the mushrooms and sweat for 5 mins. Pour in 600ml water and the stock and bring to the boil. Season well. 2 Reduce the heat, cover partly with a lid and simmer gently for 20 mins or until the mushrooms are very tender. 3 Meanwhile, for the garnish, melt 25g of the remaining butter in a frying pan and sauté the mushrooms and hazelnuts for 2-3 mins. 4 Pour the soup into a liquidiser and blend until smooth. Rinse out the pan and pour the soup back in. Using a handheld blender or whisk, whisk in the ﬁnal bit of butter. Taste and adjust seasoning if needed, then ladle into bowls. Garnish with the sautéed mushrooms and hazelnuts.
Petra says: ‘If
you use dried mushrooms, don’t discard their soaking water – it will contain lots of the ﬂavour. Just strain to remove any bits, then make up to 600ml with water and continue as above.’
• Michael, head chef at Gidleigh Park, Devon, will be joining James in the Saturday Kitchen studio on Saturday 31 January.
1 Season the chicken. Heat the oil in a sauté pan with a lid (or shallow lidded casserole) over a medium-to-high heat and fry the chicken for 5-10 mins until golden, turning occasionally. 2 Transfer the chicken to a plate and keep to one side. You will need about 1 tbsp of fat left in the pan for cooking the onions, so drain off the excess. Add the onions to the pan and cook for about 10 mins, or until they have a little colour and are beginning to soften. Add the coriander seeds and cook for a minute or two to release the ﬂavour of the spice. Stir in the tamarind paste and tomato purée, then pour in the stock. 3 Return the chicken to the pan along with the tomatoes and bring to a simmer. Cover and continue to cook, allowing the sauce to simmer for about 1 hr or until the meat is completely tender, stirring occasionally. 4 Remove the lid and skim off any excess fat from the surface of the sauce, then add the pak choi and simmer for 2-3 mins to soften it. Scatter over the chopped coriander and serve.
Greg Wallace and John Torode will return with a fresh batch of contestants soon on BBC One.
Petra says: ‘This is one of
those lovely light dishes that I crave during the winter after the excesses of Christmas. It’s simple but very tasty. I rather expected to ﬁnd some chilli in there, but even for a heat lover like me, I wasn’t disappointed. The coriander and tamarind give it loads of ﬂavour.’
Recipes adapted from The Sunshine Diet by Shelina Permalloo (£14.99, Ebury Press). Photographs © Martin Poole. You can buy the book for just £13.49. Call 01326 569444, p&p is free. Or buy online at sparkledirect.com/ goodfood.
Mushroom soup photograph TOBY SCOTT
Wild mushroom soup
4 chicken quarters, skinned and fat trimmed 1 tbsp vegetable oil 2 onions, thickly sliced 1 tbsp coriander seeds, coarsely crushed 1 tbsp tamarind paste 1 rounded tbsp tomato purée 700ml vegetable stock 3 medium tomatoes, quartered 2 pak choi, trimmed and halved freshly chopped coriander, to garnish
Cod with almonds & saffron
Photographs ANDREW HAYES-WATKINS
This is the kind of dish I like to serve for an informal dinner party or get-together. It’s so quick and easy, once you’ve got everything ready to go into the pot, you can get yourself ready and not have to worry about slaving away in the kitchen. SERVES 4 PREP 10 mins COOK 20 mins
1 tbsp olive oil 1 onion, ﬁnely chopped 3 garlic cloves, ﬁnely chopped 1 tbsp ground cumin 1 tbsp ground coriander 1 /2 cinnamon stick 1 tbsp tomato purée 3 plum tomatoes, quartered 2 tbsp ground almonds ﬁnely grated zest 1 lemon small bunch fresh coriander, chopped handful toasted ﬂaked almonds
700g skinless, boneless cod ﬁllets, cut into large chunks 600ml ﬁsh or vegetable stock pinch of saffron strands
1 Season the ﬁsh chunks and set aside. Heat the stock in a pan until simmering, then add the saffron. Remove from the heat and let it steep for a few mins. Meanwhile, heat the
oil in a ﬂameproof casserole or heavy-based pan over a medium heat, add the onion and garlic, and cook for 4-5 mins to soften. 2 Stir in the cumin, coriander, cinnamon stick and tomato purée, and cook for a few mins, just until the mixture begins to stick to the base of the pan. Add the tomatoes and cook for 2-3 mins until they begin to soften. 3 Sprinkle in the ground almonds and lemon zest, then stir in the stock. Add the cod, making sure it is immersed in the sauce. Bring to a simmer and cook, uncovered, for 10-12 mins. 4 Taste and adjust the seasoning. Stir in the coriander, then scatter over the ﬂaked almonds and serve.
Eat Well for Less Two great ideas for using up leftover Christmas booze from pudding lover Gregg Wallace. Catch his new series on BBC One this month
Chocolate mousse tartlets Good pastry, light chocolate inside with just a hint of grown-up booze. Lovely! MAKES 6 PREP 40 mins plus 2-3 hrs chilling COOK 15 mins A LITTLE EFFORT
1 Sift the ﬂour into a bowl, add the butter and rub in with your ﬁngertips until the mixture resembles ﬁne breadcrumbs. Stir in the caster sugar, then the egg and mix to a ﬁrm dough. Add 1-2 tsp iced water if the mixture appears too dry. 2 Turn the dough out onto a lightly ﬂoured surface and knead very brieﬂy, then roll out thinly and use to line 4 x 7.5cm tartlet tins. Reroll the trimmings and use to line 2 more tins. Place on a baking sheet. Line each tartlet with foil, then chill. 3 Heat oven to 200C/180C fan/gas 6. Bake the pastry cases for 10-12 mins or until just beginning to brown. Remove the foil and return to the oven for 5 mins or until crisp and golden. Leave to cool. 4 To make the ﬁlling, put the chocolate and 1 tbsp water into a heatproof bowl. Set over a pan of barely simmering water – make sure the base of the bowl doesn’t touch the water. Leave to melt, stirring occasionally. 5 Remove the bowl from the heat and stir in the butter. When it has melted, stir in the brandy, then the egg yolks. Whisk the egg whites in a clean bowl until stiff. Using a metal spoon, fold into the chocolate mixture. Spoon into the tart cases and put in the fridge for 2-3 hrs or until set. Dust each tart lightly with icing sugar before serving.
Petra says: ‘Watch these tart
cases as they cook – the pastry will burn quickly. Gregg suggests you line the pastry with foil to prevent them rising up as they cook, but I found that this can stick. I’d use baking parchment and some rice or beans to blindbake. And if your oven has hot spots, you may need to rotate the tins halfway through cooking to make sure they brown evenly.’
If you want to save money on food without scrimping on taste or nutrition, Gregg’s new BBC One series, Eat Well for Less, will provide inspiration. Over three episodes, Gregg and greengrocer Chris Bavin (below) look at a family’s weekly food shop, replacing products with cheaper alternatives that are just as nutritious – or more
Portrait of Gregg IAN DERRY/RADIO TIMES | Portrait of Gregg and Chris BBC PICTURES
FOR THE PASTRY 125g plain ﬂour, plus extra for dusting 50g butter, chilled and diced 25g caster sugar 1 small egg beaten icing sugar, for dusting FOR THE FILLING 75g plain chocolate, broken into pieces 5g unsalted butter 1 tsp brandy or Cointreau 2 small eggs, separated
Classic Grand Marnier soufﬂé Don’t be scared of a soufflé especially one flavoured with Grand Marnier. You get a hint of alcohol and then it disappears as the soufflé is so light. SERVES 4 PREP 30 mins COOK 25 mins A LITTLE EFFORT
butter, for greasing 100g caster sugar, plus 1 tbsp for dusting 3 egg yolks 40g plain ﬂour 250ml milk 4 tbsp Grand Marnier ﬁnely grated zest 2 oranges 5 egg whites icing sugar, for dusting
1 Thoroughly grease a 15 x 9cm deep soufﬂé dish with butter, then coat the inside with 1 tbsp sugar. Whisk half the remaining sugar with the egg yolks until thick, pale and mousse-like. Sift the ﬂour over the surface, then fold in very gently with a metal spoon. 2 Heat the milk until boiling, then whisk into the egg yolks. Return the mixture to the pan and cook over a medium heat, stirring continuously, until just thickened and smooth. Remove from the heat and stir in the Grand Marnier and orange zest. Cover the surface and leave to cool. 3 Heat oven to 220C/200C fan/ gas 7. Whisk the egg whites until they form stiff, moist-looking peaks. Gradually whisk in the remaining sugar, a teaspoon at a time, until thick and glossy. Using a metal spoon, fold a little of the whisked egg white into the cooled Grand Marnier mixture to loosen, then gently fold in the remaining egg whites. 4 Carefully spoon the mixture into the soufﬂé dish, then bake in the oven for 17-20 mins or until the soufﬂé is well risen, the top is browned and there is a slight wobble to the centre. Dust with icing sugar and serve immediately.
Petra says: ‘A famous chef once said that eating soufﬂé is like
angels dancing on your tongue. This version is a delight. Gregg says it will feed four and, as a pudding after a main course, I agree. However, a friend popped in for coffee one evening as I was testing this and, shamefully, we ate the lot.’ January 2015
Recipes adapted from Gregg’s Favourite Puddings by Gregg Wallace (£17.99, Hamlyn). Photographs © Jason Lowe. You can buy the book for just £16.19. Call 01326 569444, p&p is free. Or buy online at sparkledirect.com/goodfood.
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Do it better
Expert advice, recipes and techniques from the Good Food team, plus Paul Hollywood
Make Paul Hollywood’s Sussex pond pudding
‘This is one of my favourite winter ingredients,’ says Barney. ‘It’s related to celery, but has been cultivated so it develops a bulbous root, which needs to be cut and sliced before cooking.’
Turn the page for his recipe
Main portrait PETER CASSIDY | Step photographs WILL HEAP | Food styling SARA BUENFELD | Styling JENNY IGGLEDEN
Wash the celeriac to remove any large pieces of mud and grit, then use a large knife to top and tail it.
Stand the celeriac upright on its base. Use a small sturdy knife to slice off the skin in even strokes following the curve of the root. Turn and repeat all the way around until the skin and any blemishes have been removed.
Slice, dice or grate the celeriac, depending on your recipe. Put the pieces in a large bowl of water with a squeeze of lemon juice to stop it from discolouring until you’re ready to use it. Try our recipe for Pot-roast loin of pork in cider with celeriac on page 60.
Make a Sussex pond pudding Paul Hollywood, judge of BBC One’s Great British Bake Off, shares this classic dessert from his new book, Paul Hollywood’s British Baking
Sussex pond pudding SERVES 6 PREP 40 mins COOK 3 hrs A LITTLE EFFORT
150g unsalted butter, cut into 1-2cm cubes, plus extra for greasing 200g self-raising ﬂour, plus extra for dusting 20g caster sugar 125g suet 2 large lemons 150-175ml full-fat milk 150g light soft brown sugar PER SERVING energy 600 kcals • fat 40g • saturates 24g • carbs 55g • sugars 29g • fibre 1g • protein 4g • salt 0.4g
Make the pastry Grease a 1.2-litre pudding basin with a little butter, dust with ﬂour and shake out the excess. Put the ﬂour, caster sugar and suet in a bowl and grate in the zest from 1 lemon. Gradually stir in enough milk to form a soft, slightly sticky dough.
Recipe adapted from Paul Hollywood’s British Baking (£25, Bloomsbury). Photographs © Peter Cassidy. You can buy the book for just £20. Call 01326 569444, p&p is free. Or buy online at sparkle direct.com/goodfood
Prep your pud for steam ing Place a
piece of baking parchm ent on a sheet of foil and make a large plea t in the middle, folding both sheets together (thi s allows the pudding to expand as it cooks). Pla ce, foil-side up, over the basin and secure with stri ng, looping the end over the top of the puddin g and tying it to form a handle – which will ma ke it easier to lift the pudding in and out of the saucepan.
Next month How to make bao buns
There’s nothing quite like this pudding. A whole lemon is steamed inside a suet crust, with butter and brown r, for several hours to make a tangy sauce. As you to the pud, the sauce ﬂoods out, creating a “pond”
Take a third of the pastry and roll it out on a floured surface to a circle slightly bigger than the basin. Invert the basin onto the pastry and cut around it to form a lid. Briefly knead the offcuts into the larger piece of dough, then roll it out to a circle, roughly 30cm in diameter.
Fold the pastry to make it easier to lower into the pudding basin.
Unfold the pastry and press it gently to the sides of the basin to line it, leaving the excess overhanging – make sure that there are no cracks.
Spread the brown sugar in the bottom of the pastry-lined basin, making a slight hollow in the middle for the whole lemon. Pierce the non-zested lemon all over with a skewer and sit it on top of the sugar.
Add the diced butter cubes around the whole lemon in the middle.
Dampen the edges of the pastry with milk or water and position the pastry lid on top. Trim off the excess pastry and press the edges together to seal.
the basin and ﬂip both Place a deep plate over d the pudding. Serve oul unm over together to carefully as the juices at once, cutting the slices son a small piece of per h will ﬂood out. Give eac on as you serve. lem ked coo gy the sticky, tan
Cover and tie up your pudding (see note, opposite). Stand the pudding basin in a large steamer, cover and steam for 3 hrs, topping up the boiling water if necessary so it doesn’t boil dry. (Or use a large saucepan with enough boiling water to come halfway up the side of the basin.)
Lift the basin from the steamer or pan, take off the cover and run a knife around the edge of the steamed pudding to release it from the basin.
Paul Hollywood and Mary Berry return to the Bake Off tent for The Great Comic Relief Bake Off, a special celebrity series on BBC One next month. Red Nose Day is back on Friday 13 March. For more information on how to raise funds, visit rednoseday.com.
Storecupboard heroes Canned pulses
Resourceful cooks always have a supply of canned or dried pulses tucked away. Nourishing, convenient and ﬁlling, they’re excellent value for family meals
Chickpeas Their nutty ﬂavour makes them popular in many Spanish, Moroccan, Middle Eastern and Indian dishes. They are the main ingredient in houmous and, if you use canned chickpeas, you can rustle up a homemade dip in under 10 minutes. They’re also delicious roasted in a little oil and chilli powder for a low-fat snack, or used to bulk out spicy soups – simply add a canful before blitzing in a food processor, leaving some whole for texture.
Using and storing Canned beans and pulses simply need draining and rinsing. Pouches of ready-to-eat lentils can be eaten as they are or heated. Whatever you buy, check that no salt or sugar has been added to get maximum nutritional beneﬁt.
Kidney beans A distinctive red bean commonly used in Mexican cooking. The skin of the dried beans contains toxins, so they need long and careful cooking, which is why the canned version is so much more convenient. Drain and rinse before using in chillis and spicy bean tostadas, or to add colour to salads. They are ﬁrm enough to hold their shape, but their soft texture means they mash easily too.
Feature HELEN BARKER-BENFIELD | Photograph ADRIAN TAYLOR
Used around the world, these versatile beans have a creamy taste, and the black mark is simply where they were attached to the pod. They go brilliantly in a salsa to serve alongside Cajun chicken. For a deeper savoury hit, use black beans. They have a more mealy texture but we like to use them in our Test Kitchen in everything from chillies, soups and salads to burritos.
Butter beans A plumper bean that softens when cooked and adds interest to winter stews. Make sure you rinse them thoroughly before cooking to remove the thick cooking liquor. They pair well with sausages, but will also add a helping of protein to vegetarian dishes. Try sautéing with cooked rainbow chard or spring greens as a side dish – or for a hearty main course, cook in a vegetable stew and top with a savoury crumble before baking.
One of your 5-a-day Mixed beans An unbeatable storecupboard hero. Mixed bean cans are usually made up of haricot, pinto, borlotti, ﬂageolet, black-eyed and cannellini beans, though some include chickpeas too. From a goulash and chilli to a side dish for roast lamb and easy bean wraps, you’ll ﬁnd more than 300 recipes at bbcgoodfood.com.
Pulses are a good source of protein, so particularly useful in vegetarian dishes. They also contain iron and plenty of ﬁbre, helping to reduce levels of ‘bad’ cholesterol. Three heaped tablespoons (around 80g) make up 1 of your 5-a-day portions. If you eat more, it still only counts as 1 portion, as pulses don’t contain the broader mix of other nutrients that fruit and vegetables do. For more information, visit nhs.uk/Livewell/ Goodfood/ and click on ‘Pulses and beans’.
Green and Puy lentils Fantastic value, lentils are a staple in the Good Food Test Kitchen. Choose the right variety for your dish. Puy lentils have an earthy taste, absorb ﬂavours well and retain a ﬁrmer bite after cooking. Try them in lighter dishes with Asian spices and simply grilled ﬁsh too. Also worth keeping to hand (and often cheaper) are green or brown lentils – ideal for curries, soups and one-pots. They go really well with spices, mustard, crème fraîche and cream. (Red split lentils are only available dried – see box below.)
Cannellini beans These small, off-white beans are so versatile – as delicious in salads as they are in casseroles. They have a mild, almost nutty ﬂavour and keep their shape when heated. Add to minestrone soups or a spicy chicken & chorizo stew. They can be a substitute for mashed potatoes too – simply heat gently, then mash with pesto and olive oil (keeping it chunky) and serve with sausages, roast chicken or grilled white ﬁsh.
Kids’ favourite If your children enjoy baked beans, they are more likely to try other varieties, so try mixing a few cannellini beans into pesto and pasta, or whizz chickpeas into a butternut squash soup.
Borlotti beans These smooth-textured, pink-tinged beans are widely used in Italian cooking. They have a slightly sweet ﬂavour that marries well with garlic, bay and pesto.
Dried pulses Exceptional value, especially if you buy them in bulk, and often give a ﬁrmer result than canned options. However, you’ll need to be more organised as beans (not lentils) need to be soaked before cooking. Red split lentils form a rich purée when cooked, so are useful for thickening soups and stews, and bulking out meat dishes.
Kids in the kitchen A lesson in chopping vegetables and slicing fruit gave children at the Kids’ Cookery School, in west London, the skills they needed to make a complete meal for the family Photographs DAVID COTSWORTH What you will need Can opener Grater Peeler Sharp knife Chopping board
Roasting tin Large saucepan with a tight-ﬁtting lid Wooden spoon Measuring jug
Mixing bowl s Before you start Assemble the ingredient
children are and equipment, and check that your everyone sure Make . them of all using with familiar n. apro an s washes their hands and wear
A great way to use your favourite veg
Winter warmer hearty risotto SERVES 4 PREP 10 mins COOK 50 mins EASY
LOW FIBRE 3OF 5 A DAY FAT
1 medium butternut squash 2 tbsp olive oil pinch of nutmeg, or pinch of cinnamon 1 red onion, ﬁnely chopped 1 vegetable stock cube 2 garlic cloves, crushed 500g/1lb 2oz risotto rice (we used arborio) 100g/4oz frozen peas 320g can sweetcorn, drained 2 tbsp grated Parmesan (or vegetarian alternative) handful mixed chopped herbs of your choice
1 Heat oven to 200C/180C fan/gas 6. Peel the butternut squash, slice it in half, then scoop out and discard the seeds. 2 Cut the ﬂesh of the butternut squash into small cubes and put in a mixing bowl. Drizzle 1 tbsp olive oil over the squash, and season with black pepper, and nutmeg or cinnamon. Transfer the squash to a roasting tin and roast in the oven for about 25 mins until cooked through, then set aside. 3 Heat the remaining oil in a large saucepan over a low heat. Add the onion and cover the pan with a tight-ﬁtting lid. Allow the onion to cook without colouring for 5-10 mins, stirring occasionally. 4 In a measuring jug, make up 1.5 litres of stock from boiling water and the stock cube. Stir well until the stock cube has dissolved. When the onion is soft, remove the lid and add the garlic to the onion pan. Leave it to cook for 1 min more. 5 Rinse the rice under cold water. Turn up the heat on the pan and add the rice to the onion and garlic, stirring well for 1 min. Pour a little of the hot stock into the pan and stir in until the liquid is absorbed by the rice. 6 Gradually add the rest of the stock to the pan, a little at a time, stirring constantly, waiting until each addition of stock is absorbed before adding more. Do this until the rice is cooked through and creamy – you
may not need all the stock. This should take 15-20 mins. Take the roasting tin out of the oven – the squash should be soft and cooked. 7 Add the squash, peas and sweetcorn to the risotto and gently stir it in. Season to taste. Take the risotto pan off the heat and stir in the Parmesan and herbs. Put the lid back on the pan and let the risotto stand for 2-3 mins before serving. PER SERVING energy 705 kcals • fat 10g • saturates 3g • carbs 131g • sugars 18g • fibre 9g • protein 18g • salt 1.5g
This month we caught up with the children at The Kids’ Cookery School in Acton as they learned to make two recipes designed to help them incorporate more fruit and veg into their meals. The school was set up 20 years ago by Fiona Hamilton-Fairley to offer cooking classes and workshops all year round to children aged three and upwards. In 2009, they extended their audience by going mobile, packing a kitchen into a van and visiting schools and festivals in London and the surrounding area. The children cook everything themselves and take the food home, with recipes, for their supper.
What you will need Rolling pin Baking tray 2 mixing bowls (1 small, 1 medium)
Chopping board Tablespoon Fork Pastry brush
The children enjoyed creating the criss-cross pattern with the pastry
Fruit plait SERVES 4 PREP 20 mins plus soaking COOK 30 mins 1OF 5 EASY A DAY
Food styling BARNEY DESMAZERY
1 ready-made 320g puff pastry sheet 1 tbsp plain ﬂour 1 tsp vegetable oil, for greasing 2 tbsp sultanas 2 eating apples 2 pears 2 tbsp clear honey 3 tbsp apricot jam pinch of mixed spice pinch of cinnamon 1 egg crème fraîche or vanilla ice cream, to serve
1 Heat oven to 200C/180C fan/gas 6. Roll out the pastry on a lightly ﬂoured work surface into a large rectangle. Transfer to a lightly greased baking tray 2 Put the sultanas in a small mixing bowl with just enough warm water to cover them, and soak for 10 mins.
3 Core the apples and pears and slice them into even-sized pieces – you don’t need to peel them. Put the pieces in a bowl and add the honey and 2 tbsp apricot jam. Drain the soaked sultanas and add them to the mixture. Stir well and add the mixed spice and cinnamon to taste. 4 Spoon the mixture in a thick strip down the centre of the puff pastry. Use a sharp knife to make roughly 8 diagonal cuts down each side of the pastry like a lattice. Fold the pastry strips alternately across the ﬁlling like a plait. 5 Crack the egg into a bowl, whisk with a fork and, using a pastry brush, glaze the top of the puff pastry. 6 Place the plait in the oven and bake for 25-30 mins or until the apples are soft and the pastry is golden brown. Serve with crème fraîche or vanilla ice cream. PER SERVING energy 532 kcals • fat 23g • saturates 10g • carbs 71g • sugars 40g • fibre 4g • protein 8g • salt 0.7g
For more recipes to cook with children, visit bbcgoodfood.com
FROM YOUR KITCHEN We love to hear from you and see your photos. Please get in touch at the addresses, below right
Here’s my version of Edd Kimber’s Vanilla party cake (Birthday issue), which I made for my daughter’s sixth birthday. The letter decoration was done using cookie cutters as stencils, and lots of sprinkles. Dawn McCluskey, County Antrim
Classroom baking Cookery in schools
especially as the government seems to think that infants are capable of little more than assembling a fruit salad. But I hope they will continue to try, with a little help from folk like me. Jackie Jenkins, Wirral Jackie wins 12 bottles of Cune Reserva 2010 Rioja (£14.99, Waitrose). This wine has rich aromas of bramble and comes from one of the oldest wineries in Spain; visit cvne.com.
GET THE BEST FROM OUR RECIPES Every month, we provide all the information you’ll need to help you choose which Good Food recipes to cook All the recipes in Good Food magazine are tested thoroughly before publication, so they’ll work ﬁrst time for you at home. Most are developed in our Test Kitchen by our cookery team, with additional recipes from food writers, TV chefs or cookery books. However, no matter who writes the original recipe, each one is tested rigorously before being included in the magazine. Your time and money are precious, so we want to guarantee you a perfect result every time.
I read Ruth Davies’ letter (Nov 2014) with great empathy. After many years teaching Food Technology in secondary schools, I recently resigned for much the same reasons as Ruth. Although government initiatives appear to address the lack of proper cooking skills among the young, in reality it is a constant juggling act for the teacher due to poor resources, little money, large classes and lack of time. However, despite these shortcomings, it remained one of the most popular subjects and students genuinely enjoyed the lessons. I had many enjoyable years and have no regrets, but I no longer feel able to offer the students what they really need – which is practical cooking skills. Julie Osmant, Kent
Developing and testing Good Food recipes • We aim to make recipes practical, keeping ingredients lists to a minimum and avoiding lengthy preparation. • We help you to avoid waste by using full packs, cans and jars where possible. When it’s not possible, we try to include suggestions for leftovers. • We cost many of our Everyday dishes to help you budget efﬁciently. • We generally use easily available ingredients, and seasonal fruit and vegetables. • Where possible, we create and test recipes using humanely reared meats, free-range chickens and eggs, and sustainably sourced ﬁsh. • We use unreﬁned sugars, such as golden caster sugar, which contain natural molasses, unless we want icing to look white. • Where egg size is important, you’ll ﬁnd it stated in the recipe. • We recommend using standard level measuring spoons, and that you never mix metric and imperial measures.
When I made the Vanilla party cake (right) for my friend Laura’s birthday, I Ca learned a new skill: ke crumb-coating. Catherine Young, Newcastle
I made Edd Kimber’s cake for my daughter’s 17th birthday. Samantha Slater, Derby
Cake Club Go to #gfcakeclub on Twitter and Instagram to ﬁnd other readers’ bakes and to post your own Cake Club photos. Find the Vanilla party cake recipe at bbcgoodfood.com.
Please note that recipes created for Advertisement features are checked by our cookery team but not tested in the Good Food Test Kitchen.
Helping you to eat well All our recipes are analysed by a nutritional therapist on a perserving basis. Each recipe analysis includes listed ingredients only, excluding optional extras such as seasoning and serving suggestions. Simple changes can make a recipe healthier – such as removing chicken skin after cooking, or using a low-salt stock. If you serve the portion size suggested, you can work out how each recipe ﬁts into your day-to-day diet by comparing the ﬁgures with the Reference Intake (RI). This has replaced Guideline Daily Amounts (GDAs) on food labels and packaging. Unlike the GDAs, where ﬁgures existed for men, women and children, there is now only one set of RI ﬁgures – these are effectively the GDA ﬁgures for an average adult female.
As a retired primary school teacher, I now enjoy baking with the six-year-olds at Town Lane Infant School, Wirral. Helping to weigh the ingredients, before dividing the dough between the class, involves plenty of counting, sharing and problem-solving before each child makes their own bread to take home. It is amazing to see such young pupils cooking so conﬁdently. We’ve used the Lessons in Loaf guide available at realbreadcampaign.org. We also grow fruit and veg in the school garden. I feel that it is vital for children to learn about what is in their food and where it comes from, if we are to begin to stem the obesity epidemic. The demands on teachers to deliver an increasingly prescriptive curriculum makes ﬁtting in activities like baking particularly challenging,
Reference Intake (RI) The RIs are a guide to the amount of energy (kilocalories), fat, saturated fat, carbohydrate, sugar, protein and salt that an adult should consume each day: Energy (kcal) 2,000, Protein (g) 50, Carbohydrates (g) 260, Sugar (g) 90, Fat (g) 70, Saturates (g) 20, Salt (g) 6. The RIs for fat, saturated fat, sugar and salt are maximum daily amounts.
What our recipe symbols mean EASY Simple recipes that everyone can make, even beginners. A LITTLE EFFORT Requiring a little more skill – such as making pastry. MORE OF A CHALLENGE Recipes aimed at more experienced cooks, who cook for pleasure and like a challenge. Suitable for vegetarians But always check labels on ingredients such as cheese, pesto and curry sauces, to ensure they are suitable. Not suitable for freezing Suitable for freezing Unless otherwise stated, freeze for up to three months. Defrost thoroughly and heat until piping hot.
Here is my version of the Chocolate-dipped cardamom fudge from your Birthday issue. It’s the ﬁrst recipe I’ve found for fudge exactly how I like it – creamy, velvety and soft. No graininess! Thank you for a foolproof method. Jodie Montgomery-Cranny, Shefﬁeld
FOLATE FIBRE VIT C IRON OMEGA-3
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TED BY TH ES
Indicating recipes that are good sources of vitamins or nutrients. GLUTEN FREE This indicates a recipe that is free from gluten, but excludes any serving suggestions. Also look out for our Make it Gluten-Free tips, where we suggest how you can cook the dish without using gluten. For more information on gluten-free cooking, visit coeliac.org.uk. • We regret that we are unable to answer medical/nutritional queries. • For thousands more of our tested recipes, visit
Sarah Oliver and her husband, Keith, from Hampshire, are amateur dramatics enthusiasts and spend a lot of evenings at rehearsals. Sarah likes cooking healthy one-pot dishes at the weekend that are easily reheated in the week.
12g or less per serving. Low in saturated fat, with 5g or less per serving; low in salt, with 1.5g or less; and low in sugar, with 15g or less. HEART HEALTHY Low in saturated fat, with 5g or less per serving; low in salt, with 1.5g or less; and high in omega-3. LOW CAL 500 calories or less per main course; 150 calories or less for a dessert. 2 OF 5 A DAY The number of portions of fruit and/or veg contained in a serving.
2 OF 5 GOOD EASY LOW CAL FIBRE IRON A DAY 4 YOU
Recipe photograph ADRIAN LAWRENCE | Food styling NATALIE THOMSON
LOW FAT GOOD 4YOU
This magazine is owned by BBC Worldwide and produced on its behalf by Immediate Media Co. London Limited. © Immediate Media Company London Limited, 2014. BBC Worldwide’s proﬁts are returned to the BBC for the beneﬁt of the licence-fee payer. BBC Good Food provides trusted, independent advice and information that has been gathered without fear or favour. When receiving assistance or sample products from suppliers, we ensure our editorial integrity and independence are not compromised by never offering anything in return, such as positive coverage, and by including a brief credit where appropriate. We make every effort to ensure the accuracy of the prices displayed in BBC Good Food. However, they can change once we go to print. Please check with the appropriate retailer for full details. Printed by Polestar Chantry. The text paper for BBC Good Food is printed on 65gsm Galerie Bright and the cover is printed on 170gsm Royal Roto, produced by Sappi Paper. It is elementally chlorine free and coated with china clay produced in the UK. Immediate Media Company is working to ensure that its paper is sourced from well-managed forests. This magazine can be recycled. Please dispose of it at your local collection point.
SERVES 4 PREP 10 mins COOK 45 mins
Understanding our healthy symbols
Spicy harissa chicken with lentils
I enjoyed making the Brazilian pork stew (October). To save a bit of money, I used mainly pork cheeks and a little chorizo. Delicious dumplings and the relish ﬁnished it off perfectly. Nell Hall, North Wales
The Christmas bombe went down really well with the whole family, including my three-year-old niece, Bella, who helped decorate. I’ll deﬁnitely be making this again; thank you for such a delicious recipe. Claire Jackson, Jersey
A FOOD T E
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1 tbsp olive oil 1 red onion, chopped 1 garlic clove, crushed 50g/2oz harissa 500g/1lb 2oz chicken thighs, skin removed, boned and diced 1 medium carrot, grated 200g/7oz dried Puy lentils 2 x 400g cans chopped tomatoes 1.2 litres/2 pints stock, made from 1 chicken or vegetable stock cube ﬂat-leaf parsley, to serve (optional)
1 Heat the oil in a large frying pan. Fry the onion on a low heat for 5-6 mins until softened and translucent. Add the garlic and cook for 1 min more. 2 Stir in the harissa, add the chicken and cook until well browned all over. Stir in the carrot, lentils and tomatoes, then add the stock so the chicken is fully immersed. 3 Reduce the heat and cook, uncovered, for 30-35 mins until the chicken is thoroughly cooked, and the lentils are tender and have absorbed the liquid. Season well, scatter with parsley (if using) and serve. PER SERVING energy 440 kcals • fat 13g • saturates 3g • carbs 36g • sugars 11g • fibre 10g • protein 39g • salt 1.3g
Test Kitchen verdict This was a hit – the chicken is tender and juicy, and the sauce has a good spicy kick. Using lentils, instead of rice or spuds, makes it superhealthy.
Share your recipes Send your original recipe to the address, left, and you could win a prize. Sarah wins a 28cm Pyrex SlowCook casserole dish in red or charcoal, worth £119.99. Visit pyrexuk.com.
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The food chain
Claudia was born in Cairo and educated in Paris and London. She is loved and respected worldwide for her scholarly and accessible books – particularly on Middle Eastern food – which have won many awards. They include The Food of Italy, The Book of Jewish Food and Arabesque: A Taste of Morocco, Turkey & Lebanon.
Claudia Roden’s The Food of Italy Illustrated Edition (£25, Square Peg) is out now.
Claudia Roden Allegra McEvedy Food writer Claudia ﬁrst met Allegra when the pioneering chef was a little girl. They’ve been an important part of each other’s lives ever since
Claudia with her brothers in Cairo. Allegra was a child when they ﬁrst met
‘My dad wrote history books, so our holidays were always places he wanted to research. There was that obsession with culture and history. What Claudia taught me was how to translate that to food’
I remember Claudia coming to my parents’ parties, and she and my mum struck up this great friendship. Mum set up a wine bar when I was eight. I’d sit in the kitchen with the checks coming in while I did my homework, I loved it. There was no thought of being a cook, but I felt very at home there. But when I was 17, and doing quite well at my pressurecooker all-girls school, two things happened. I found out I was gay – which didn’t go down very well at school – then my mum died and I went into self-destruct mode. I got thrown out of school just before my A-levels. Dad said, ‘There’s no point in going to uni, Allegra. You’re not in the mood to be in that environment any more,’ which was so wise. Instead, I went on my chef’s journey. I learned so much from Claudia. My copy of A Book of Middle Eastern Food is held together with elastic bands because I read it and read it and read it. From the time I was 12, I kept food journals. I have about 16 volumes, and they fed into one of my books, Bought, Borrowed & Stolen. The cultural side of cooking, how people moved and took their food with them, and how it all tied together, that’s hugely important to how I understand food. Last year, Claudia asked me to do the dinner at the Oxford Symposium, which was a huge accolade. I did four courses inspired by markets I love in Oaxaca, Barcelona, Rome and Asia. I admire Claudia’s gentleness and calmness, and she’s so self-effacing. She says she’s a chronicler – she says ‘I gather’ – but she is so much more than that. For more about Allegra’s restaurant, visit blackfootrestaurant.co.uk
on sale 4 February
Don’t miss next month’s
Eat healthy on a budget • New pancake recipes • Learn to make dim sum 138
Interviews DEBORA ROBERTSON | Main photograph JEAN GOLDSMITH
I’ve known Allegra since she was a little girl. I met her parents through a mutual friend who worked at the Maudsley (the psychiatric hospital in London) where Colin, Allegra’s dad, was a psychiatrist. Her father was also a historian and very humorous, and her mother was extremely warm and intelligent. She made wonderful dinners and, at one point, opened a brasserie. They were well travelled and fun to be with. I remember Allegra as a very loving daughter. When her mother died and Allegra ﬁnished school, I saw her less, but I always heard about her from her father. She had a wild period. I next saw her when I went to the Institute of Contemporary Arts with friends. We couldn’t believe it did such good food, then Allegra came out of the kitchen. I was thrilled when she agreed to do the gala dinner at the Oxford Symposium last year. The theme was markets, so she cooked street food and, of course, porchetta, which is so brilliant at her restaurant, Blackfoot. Allegra is larger than life, but in what she does she is also extremely delicate and thoughtful. It shows in her food and her writing, which is beautiful, so evocative. I loved her book Bought, Borrowed & Stolen (£25, Conran). She’s a wonderful traveller, she wants to get all she can from what she sees. With Allegra, I feel this affection for someone who is almost family. It’s that feeling where you wish someone well all of the time and you’re so glad when something good happens to them – a new restaurant, a new book, a new partner. It’s lovely.
Allegra trained at London’s Le Cordon Bleu school, then cooked at the Groucho Club and The River Café. At just 24, she became head chef at The Cow, then moved to Robert de Niro’s Tribeca Grill in New York, before co-founding Leon, the healthy fast-food chain in 2004. She now runs Blackfoot with former Leon colleague Tom Ward.
The beneﬁts stack up! Calories
Low in fat, less than 2% Good source of ﬁbre
Dairy free Lactose free Nut free Low in sugar Low in salt
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