BBC Good Food 201405

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76
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VEGETARIAN
RECIPES
INSIDE
new
seasonal
recipes
•Fresh ways with
spring veg
•Modern platter salads
•Fabulous 5:2 suppers
PLUS
•Could you go vegan?
What to eat & how
to keep healthy
KNOW YOUR
KNIVES The only
4 you really need
ANTONIO
CARLUCCIO
Authentic homemade d!
gnocchi rantee
asonal veg. No soggy bottom – gua
filo tart with se
Super-crisp
AMAZING!
Step-by-step recipe
Cook something special
TESTED
in the
kitchen
BAKE OFF WINNER’S Tom Kerridge’s Apricot frangipane tart Bank Holiday barbecue Delicious Italian-style
CHOCOLATE CAKE spring menu for 2 – a weekend treat – food to share roast pork
Dear May 2014
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How to contact us
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including a collection of generous
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London W6 7BT
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answer medical/nutritional for 70 years, and has recently seen a surge in popularity as
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118
Contents May 2014
● On our cover this month
Antonio Carluccio’s
gnocchi masterclass
84 Frances Quinn’s Hidden bulb cake 104 Classic stir-fry with tofu
Blipp page 82 to see

an exclusive behind-the-
scenes video of Frances
on our photo shoot
62
Tomatoes stuffed
with pesto rice 52 Posh fish fingers 98 Miso-glazed tofu steaks with
beansprout salad & egg strands
In season Everyday Cook school

22 Well dressed! 49 Supper for one Salmon club sandwich 117 Do it better Preparing broad beans
Exciting new platter salads 50 Make it tonight 118 Masterclass Learn to make potato gnocchi
29 Let’s eat more… Broad beans Annabel Karmel’s midweek family meals – step-by-step with Antonio Carluccio
35 Store the seasons 57 Simple sides Fresh spring dishes 120 Stay sharp Advice on choosing and
Fragrant strawberry conserve 58 Feed two for £20 using knives
36 Eastern promise Middle Eastern dishes A week of costed meals to help you stay 122 Expert advice Tips and reviews
43 Seasonal & local Veg box ideas and great on budget, plus a shopping list from the Good Food cookery team
places to eat in Harrogate 61 Speedy veggie dinners 125 On test Vegetarian buys
46 Visit Bristol’s new food festival All ready in half an hour or less
200 tastecards to be won!
wGet half-price restaurant meals for a year
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w
may 2014 £3.90
Your Name
Here
Expiry Date
Mem No.
Cover recipe CASSIE BEST

76
30+
vegetarian
recipes
inside
Weekend Healthy new

seasonal
recipes
•Fresh ways with
spring veg
•Modern platter salads
•Fabulous 5:2 suppers
Plus
•Could you go vegan?
What to eat & how
to keep healthy
Know your
Knives The only
4 you really need
Recipe photograph
GARETH MORGANS
Food styling LIZZIE HARRIS
!
eed
Antonio
CArluCCio
ant
ar
Authentic homemade
gu
Styling JENNY IGGLEDEN

–
gnocchi ith seasonal veg. No soggy bot
tom
sp flo tart w
Super-cri
AMAZinG!
step-by-step recipe
Cook something special
tested
64 Quick-fire barbecue
in the
103 Nutritious lunch on the go BAKe off winner’s

ChoColAte CAKe
kitchen
Tom Kerridge’s
spring menu for 2
Apricot frangipane tart
– a weekend treat
Bank Holiday barbecue
– food to share
Delicious Italian-style
roast pork
Simple recipes for an impromptu BBQ Prawn, rice & mango jar salad
76 James Martin’s Bank Holiday lunch 104 Low-cal all week Find our
Celebration Sunday roast for six Super-healthy veggie suppers, perfect cover features
80 Kids cooking Maisie makes pesto pasta for fasting days on the 5:2 diet p10 Cover recipe: Crispy filo tart with seasonal veg
82 Create a Hidden bulb cake Step-by-step 108 Vegan & delicious Dairy-free bakes p22 Platter salads
recipe from Bake Off’s Frances Quinn 112 Make it healthier Lighter Banoffee pie p82 Make Frances Quinn’s clever cake recipe
86 Spring supper for two Tom Kerridge’s menu 115 Healthy sides Three fresh ideas p86 Tom Kerridge’s seasonal dinner for two
91 Mary Berry bakes shortbread p120 Our expert guide to knives
92 Vegetarian specials Dinner party dishes

52 Sweetcorn & broccoli fritters 30
Lamb lollipops
with smashed
minty broad beans
109 Vegan cherry & almond brownies
Good reads Reader Good

Deals
Even more
17 Why going vegan could be good for you
Benefits of a diet that is on the rise
offers ££££
££
££ e up to
Sav in this
£317 ue of
iss
Thousands of recipes at your fingertips
There’s still time to save 20% off tickets to
128 My kitchen Caroline Waldegrave Great-value frying pans the BBC Good Food Show Summer at the
138 Dan’s diary Behind the scenes at BBC JUST £69.99 NEC Birmingham, 12-15 June, and also to our
Radio 4’s Food Programme p114 brand-new BBC Good Food Show Spring
in Harrogate, 25-27 April (see page 99).
Every month Kitchen

Check out our great range of cookbook apps
with recipes, tips and cooking tools, from
healthy baking to one-pots. Available to
essentials download on iPhone or Android.
4 Menu planner SAVE UP TO £269
8 Recipe index Collect our handy
p116
10 Our cover recipe Crispy filo tart cookbooks, each Happy 10th
14 This month we’re… Bringing a reusable bag feature 101 birthday!
15 Make of the month Savoury Danish pastries foolproof recipes Easy Cook is celebrating
from the Good Food a decade of great recipes
90 In next month’s issue Sneak preview
in the new issue. It’s
99 Book your tickets for BBC Good Food Shows team, £4.99 each.
packed with inspiration,
110 BBC Good Food subscriber offers Plus Search our including a menu from
133 TV recipes As seen on screen Top-quality meat recipe website for Mary
139 Classified advertisements SAVE OVER 50% Berry.
more inspiration at
144 From your kitchen Your letters and photos
p132 On sale
bbcgoodfood.com now,
145 Get the best from our recipes ■ BBC Good Food magazine is also just
146 Reader recipe No-bake chocolate published in Bulgaria, Hungary, India, £2.30
hazelnut cheesecake the Middle East, Romania and Singapore

Group head Brand Solutions
Nicola Shubrook
This month’s recipes
RECIPE KEy Healthy option Low fat Gluten free Suitable for freezing
Editor Gillian Carter Senior Brand Solutions executive
Deputy editor Elaine Stocks
Creative director Elizabeth Galbraith
Charlie Farr
Brand Solutions executive
Salads
PA to Gillian Carter and Alfie Lewis Abigail Snelling Asian lamb & grapefruit noodle salad with
Emma Bales Brand Solutions coordinator ginger dressing 26
Food editors Barney Desmazery, Lisa Folkson
Sarah Cook Head of Production Cauliflower salad (Salatet zahra) 40
Assistant food editor Cassie Best Koli Pickersgill Chicken garden salad with elderflower
Cookery assistant Steffi Dellner Production manager Kate Willey
Art editor Andrew Jackson Head of advertising services dressing 26
Deputy art editor Rachel Bayly Sharon Thompson Mango & black bean salad 105
Designer Suzette Scoble Head of newstrade marketing
Picture editor Gabby Harrington Martin Hoskins Middle Eastern carrot & feta salad 73
Production editor/Chief sub-editor Newstrade marketing manager Roasted grape, carrot & wild rice salad with
Jo Gately Fay Stevens
Deputy chief sub-editor Art Young Finance Len Bright balsamic maple dressing 25
Senior sub-editor Fiona Forman Press office Toby Hicks 62 Smoked mackerel & beetroot salad with
Editorial assistant Holly Brooke-Smith Licensing & Syndication
creamy horseradish dressing 26
TV editor Kathryn Custance
TV recipes Petra Jackson
[email protected] Soups, starters, Superfood salad with citrus dressing 24
Speciality food consultant Chairman Stephen Alexander
Deputy chairman Peter Phippen
sauces, sides & drinks
Henrietta Green
Nutritional therapist Kerry Torrens CEO Tom Bureau Asparagus with duck egg dressing
Reader taste team CJ Jackson & parsley 86
bbcgoodfood.com
Wine editor Sarah Jane Evans MW
Editor Hannah Williams Broccoli & green beans with toasted
Thanks to Bérengère Ariaudo De
Food editor Caroline Hire
Castelli, Helen Barker-Benfield, hazelnut butter 78
Health editor Roxanne Fisher
Sara Buenfeld, Miranda Keyes,
Gary Lockerby, Jessica Moxley,
Senior writer Lily Barclay Blue cheese & spinach sauce 118
Writer Natalie Hardwick
Todd Slaughter, Jenny Wackett, Butter bean, cucumber & radish
Group head Digital sales
Mirabelle Walley
James Florence salad 115
Publishing director Alfie Lewis Magazine editorial advisers Chilli-butter barbecued corn 70
Publisher Lorna East Fiona Beckett
Senior marketing and events
Griddled Baby Gems with balsamic
Food and drink journalist
executive Hayley Marsden Lindsay Bradbury Executive editor & goat’s cheese 115
Reader Offer Manager Daytime & Early Peak, BBC Iceberg with yogurt dressing 73
Liza Evans [email protected] Alison Kirkham
Subscriptions director Jess Burney Commissioning editor, Knowledge Lemony potato gratin 78
Senior direct marketing manager Commissioning, BBC Lemony spiced houmous 66
Emma Shooter Clare McGinn
Subscriptions marketing manager Head of Network Radio & Music Mediterranean potato salad 57
Lynn Swarbrick Production, Bristol Mexican sweet potato soup 62
Digital marketing manager Phil Byles Camilla Schneideman
Advertising director Jason Elson Managing director, Leiths School of Raspberry sangrillinis 66
Group head Display Myrto Koutsia Food and Wine Red pepper & walnut spread
Senior display sales executive James Winter
Catherine Nicolson Series producer, Saturday Kitchen, (Mhammara) 38
Display sales executives Cactus TV Roasted balsamic asparagus & cherry
Rosie Bee, Candice Burrow
Classified sales executive BBC Worldwide, UK Publishing tomatoes 57
Lloyd Meeks, Aimee Vince Director of publishing Nicholas Brett Roasted sesame sweet potatoes
Regional agency sales Nicola Rearden Head of publishing Chris Kerwin
Inserts Harry Rowland Head of editorial Jenny Potter & asparagus 115
Advertising enquiries Publishing coordinator Eva Abramik Spinach & watercress salad 57
020 7150 5044 [email protected]
Sweet roasted onions 78
Introducing this 26
month’s taste team
Every month, BBC Good Food readers get to be the first to
cook some of our brand-new recipes before they appear in the
magazine. We send them the recipes and pay for the ingredients,
103 49
then they test the dishes in their own kitchens and give us their
verdicts. Read their comments on our recipe pages.
Joe Tarring, from Bristol, can always find use for a pack
of bacon or some pasta. Since buying a potato ricer,
his masher hasn’t been out of the drawer.
Myra Potter, from Essex, likes to cook savoury muffins
for her children’s lunchboxes. ‘This way I get them to
try ingredients they wouldn’t normally try,’ she says.
Elisabeth Lamonte, from Wiltshire, cooks daily
with fresh ingredients, but also considers herself
a ‘legendary soup maker and fridge rummager’.
Karen Hudson is from Derbyshire. She likes to try many
Fish & seafood
Posh fish fingers 52
different cuisines, but her favourite is Moroccan. Karen and
Prawn, rice & mango jar salad 103
her daughter, Thea, both tested our recipes this month.
Salmon club sandwich 49
Want to be one of our Taste Team testers? Write to CJ Jackson Steamed orange & thyme
at the address on p145, or email CJ at [email protected].

Vegetarian dishes
Best-ever pesto & potato pasta 80
Broad bean & dill pilaf 30
Cheesy courgette & dill pancakes 107
Classic stir-fry with tofu 104
Courgette & goat’s cheese ciabatta 62
MAKE OUR COVER RECIPE Crispy filo tart with
seasonal veg 10
Double Thai noodle salad with smoked
76
brand-new
tested recipes
aubergine, mango & avocado 95
Falafels with spicy tomato & cashew
sauce & poached spring vegetables 97
for you
Green gumbo with Parmesan 106 146
Halloumi with bulghar, chickpea
& rocket salad 62
Miso-glazed tofu steaks with beansprout
salad & egg strands 98
Potato & feta bake with radish slaw 58 70
Potato gnocchi (Gnocchi di Patate) 118
Sweet potato & black bean chilli 50 38
with zesty quinoa 18
Sweetcorn & broccoli fritters 52
Tomatoes stuffed with pesto rice 62
Vegetable & chickpea tagine 106
97 108
Meat
Antipasti platter with homemade flatbreads 59
Apple & mustard pork burgers 58
Beef enchiladas 50
Chinese leaf pork wraps 59
Italian-style roast pork with crispy crackling 78
Lamb lollipops with smashed minty broad beans 30
Meatballs with herb salad 137
Pappardelle broad bean carbonara 33
Shin of beef with ginger, carrot & cabbage 136
Spanish sausage & spud skewers 70
Sweet pea & kafta stew (Yakhnit bazella belkafta) 38
Poultry Baking & desserts

Chicken ‘pizza’ (Musakhan) 38 54 Apricot & ginger frangipane tart 79
Chicken, tomato & basil pasta 53 Chocolate fondants 130
Red citrus chicken 70 Chocolate soufflé & vanilla cream 138
Roasted chicken breasts with Coconut semolina cake (Harisa) 40
sweet peppers 54 Cranberry & white chocolate
Spicy chicken with rice & beans 59 shortbread 91
The Queen’s potage 135 Easy raspberry & ginger trifle
cheesecake 74
Fragrant strawberry conserve 35
Hidden bulb cake 84
Lemon posset 88
Lighter banoffee pie 112
Liverpool tart 134
No-bake chocolate hazelnut
cheesecake 146
Savoury Danish pastries 15
Simple syrup 40
Vegan banana & peanut butter cupcakes 108
Vegan cherry & almond brownies 109
59 Vegan rhubarb & custard bake 108

Our cover Crispy filo tart with
seasonal veg
recipe
A little effort
SERVES 6-8 PREP 25 mins COOK 50 mins
This light, zesty tart is packed with seasonal 3 tbsp olive or rapeseed oil
spring veg, herbs and feta, wrapped in 6-8 sheets filo pastry
a crisp filo pastry shell – perfect for your 50g/2oz dried breadcrumbs
first alfresco lunch of the year! 100g/4oz asparagus, sliced in half
Recipe CASSIE BEST Photograph GARETH MORGANS lengthways if very thick
2 courgettes or 300g/11oz baby
courgettes (or a mixture), sliced
6 large eggs
zest 2 lemons
small handful parsley, mint or basil
(or a mixture), roughly chopped
200g/7oz crème fraîche
200g block feta, crumbled
handful small salad leaves or herbs,
such as baby chard or pea shoots
(optional)
1 Heat oven to 180C/160C fan/gas 4

and pop in a baking sheet to heat up.
Use a little of the oil to lightly grease
an 18 x 25cm tart tin (ours was
3cm deep). Line the tin with a few
strips of baking parchment – this will
help you to lift out the tart later.
2 Unfold the pastry, but keep it covered
with a damp tea towel as you work to
prevent it from drying out. Taking 1 sheet
at a time, brush each piece well with oil,
then use to line your tart tin, leaving
a little pastry hanging over the edges.
Sprinkle a thin layer of breadcrumbs
between each layer of pastry as you go
– this will help to keep the pastry crisp.
When you get to the final layer, brush
with a little extra oil and scrunch the
edges together to create a pretty border.
3 Toss the asparagus and courgettes
with seasoning and the remaining oil
and tip onto a baking tray. Place the
pastry case on the top shelf of the
oven, with the veg on the shelf
below and cook for 10 mins.
4 Remove the veg from the oven.
Brush the tart with a little beaten egg
and bake for a further 5 mins until the
pastry is golden brown and crunchy.
5 Whisk the remaining egg with the
lemon zest, herbs, crème fraîche and
seasoning. Lay half the veg in the
Food styling LIZZIE HARRIS | Styling JENNY IGGLEDEN
bottom of the pastry case and add

half the feta. Pour over the egg
mixture, then top with the remaining
veg and feta. Bake for 40 mins until
the filling has set. Remove from the oven
and leave to cool. Serve with a grinding
of black pepper and scattered with small
salad leaves or herbs, if you like.
PER SERVING (8) 362 kcals, protein 14g, carbs 24g,
fat 25g, sat fat 12g, fibre 2g, sugar 3g, salt 1.4g

Bo r n G o o d
w i t h i t
Now do w i l l
w h a t y o u
ff It’s the combination of fresh milk & a unique

Just Good Stu
blend of cultures that create a mild & creamy
taste that goes with anything.
Join us on Facebook for more Good Stuff, Good News and Good Food…
This month we’re…
Bringing a bag
Say ‘no’ to plastic bags at the till with Holly Brooke-Smith’s pick of reusable shoppers
Kew Garden delights painted daisy

book bag, £10, english-table.com
Onya bag, made of parachute Basil blossom double panier bike

silk, packs into the small bag, £39.99, halfords.com
Sunshiny Day canvas bag, £10, pouch, £5.50, onyabags.co.uk
carolinegardner.com
UK shoppers get through about

8 billion disposable plastic bags a
year, creating 70,400 tonnes of
rubbish*. Wales introduced a 5p
Jute shopper, £5, charge per bag in 2011 and
seasaltcornwall.co.uk Northern Ireland did the same last
year. The charge will roll out across
Scotland this October and will Typhoon shopping
reach England in 2015, but it’s trolley, £60,
never too early to bring your own! millyskitchen
TV news kATHRYN CUSTANCE | Photographs BBC, ADRIAN TAYLOR, SHUTTERSTOCK * Figures for 2012 provided by WRAP (Waste & Resources Action Programme)
store.co.uk
Oilcloth bag, £16, Heals
Black Hatch Toast large shopper,

Fried egg bag, 10p, Marks & Spencer £28, Emma Bridgewater
What’s on TV The Big Allotment Challenge

The Wonder of Bees This has all the ingredients to become The
Amateur beekeeper Martha Great British Garden Off! Nine pairs of greenfingered
Kearney, better known as BBC Radio 4’s enthusiasts compete to grow a winning crop of fruit
World at One presenter, sets up her hives and veg in a beautiful garden in Oxfordshire. They
in a Suffolk meadow to make wildflower face three challenges
Recipe inspiration honey. This four-part series, part of BBC each week testing their
We’ve added three new titles to our hugely popular Four’s Gardening season starting this horticultural knowledge,
series of handy cookbooks – Healthy chicken recipes, month, follows Martha over a year as she creativity and culinary
Traybakes and Sunday lunches (£4.99 each). Each works with experts to hone her honey- skills. Fern Britton
book has 101 recipes, all tested in the BBC Good making skills, as well as exploring the (right) presents. Starts
Food test kitchen, with a full nutritional breakdown. science, art and culture of honey bees. on BBC Two this month.
14 bbcgoodfood.com MAy 2014

Make
eurovision
of the
Month
party!
Savoury Danish pastries
Join in
the fun on
10 May,
BBC One
2 cooked beetroots, not in vinegar,

Gather friends for a night of Euro-themed
food. These savouries – a twist on a classic
from Denmark, this year’s host – should
keep the party going until ‘nul points’ time
Photograph ADRIAN LAWRENCE
4 Heat oven to 200C/180C fan/gas 6.

diced Roll out the dough as thinly as you can,
EASY
25g/1oz spinach leaves, chopped to a rectangle with longest side measuring
MAkeS 8 PReP 45 mins plus freezing 25cm. Scatter over all the filling ingredients,
COOk 35 mins 1 Wrap the butter in foil and freeze spreading as evenly as you can, leaving a
for 45 mins. small gap along one of the longest sides,
200g/7oz block of butter 2 Tip the bread mix into a bowl and, using brush this edge with a little beaten egg.
500g bag white bread mix the foil to hold it, coarsely grate in the Season, then roll up tightly from the
1 egg, beaten to glaze butter – keep dipping the end in the flour opposite side and pinch to seal. Use a
cornichons, to serve to stop it sticking to the grater too much. sharp, floured knife to cut roll into 8 slices.
FOR THE FILLING Use a cutlery knife to stir together, then Dust a baking sheet with more flour and
200g/7oz butternut squash, diced add 300ml cold water and stir to a dough. place slices, cut-side up, with gaps in
6 rashers streaky bacon, cooked 3 Put the squash in a microwave-proof between. Brush tops with more egg
until crispy and roughly chopped bowl with a little water, cover with and bake for 15-20 mins until golden and
200g/7oz Danish blue cheese cling film, poke one hole in, and risen. Best eaten warm with cornichons.
2 tsp caraway (or fennel) seeds microwave on High, at 2-min increments, PER SERVING 532 kcals, protein 16g, carbs 33g,
50g/2oz walnuts, roughly chopped until just cooked. Drain any liquid. fat 38g, sat fat 20g, fibre 3g, sugar 3g, salt 2.3g
1 small red onion, thinly sliced
Recipe SARAH COOK | Food styling KATY GREENWOOD | Styling REBECCA NEWPORT

Food for thought
Why going vegan could

be good for you
Eating a plant-based diet and avoiding all animal products used
to be thought of as cranky. However, veganism is attracting
a new generation of supporters. Sally Morris discovers more
B
eyoncé and Jay-Z tweeted raised for meat, is reason enough
about it. Actress Alicia to shun an animal-derived food.
Silverstone wrote a book The catering industry is also
about it. Becoming a vegan is starting to include vegan options.
no longer the preserve of hippies, Alex Bourke, author of the Vegetarian
it’s now entering the mainstream Guides series, says: ‘Pubs and
and is being embraced by the restaurants are waking up to the
famous (Alec Baldwin, Russell fact that vegan food can be eaten by
Brand, Bill Clinton, Anne Hathaway everyone: omnivores, vegetarians,
and ex-boxer Mike Tyson) and kosher, halal, low GI diets. Most
the ordinary. menus have a meal that can be
This year, veganism celebrates its served vegan. Puddings, sadly, are
70th anniversary: the movement still built around dairy yet, with a bit ‘I feel really excited by what I cook now’
was started by Yorkshire-born of effort, they could serve vegan pies, For Tania Rosler, 36, a magazine designer who lives
Donald Watson in 1944 to improve crumbles, flapjacks – you don’t have with her partner Matthew, 40, a communications
animal welfare – and is thriving. to be a vegan to enjoy vegan food.’ officer, and their son, Luke, the decision to go vegan
Official figures vary, but The Many more people are adapting has brought nothing but benefits. Tania’s younger
Vegan Society estimates that the their diet to incorporate aspects of sister, Karin, a vegan, recommended she read Alicia
UK has at least 150,000 full-time veganism, rather than going the Silverstone’s book, The Kind Diet, and the decision to
vegans, and spokeswoman whole way. American food writer convert, Tania says, was a ‘no-brainer’. The more she
Samantha Calvert says the number Mark Bittman’s VB6 theory of learned about the animal use industry, the more it
of people signing up to the Society’s eating a vegan diet before 6pm, reinforced her desire not to support it. The family
pledge to go vegan for seven or then eating ‘normally’ after this, lives in London.
30 days showed a 40% increase has thousands of disciples. Also, ‘Matthew and I were social carnivores, as we ate meat in
in the first three months of 2013 avoiding dairy is now so common restaurants rather than at home, but when I read more
compared to 2012. ‘In America,’ that all the major coffee chains about farming methods and particularly the dairy industry,
she says, ‘the primary reason for serve soya milk as an alternative to I wanted to go fully vegan. We had a crossover of about a
becoming vegan is health, but in milk and supermarkets routinely month to finish up the food we’d already bought for a family
the UK, people also want to know stock almond, rice and oat milks. Christmas in 2012, and, as I was weaning Luke, I read up on
their food is produced ethically and In other European countries, where nutrition to make sure that he got enough protein, iron and
want to protect the environment.’ meat and fish traditionally dominate, calcium. We all take a vitamin B12 supplement.
Vegans argue that the continuous vegan restaurants are flourishing ‘It’s totally changed how I plan and cook meals, and I feel
pregnancies, separation from calves – Berlin boasts more than 20 and really excited by what I cook now. I sleep better, have more
and early slaughter of dairy cattle, even Paris is following the trend. And energy, have lost weight and it’s much cheaper. I batch-cook
the killing of non-productive males the German vegan supermarket and freeze meals at weekends: soups, chilli and pasta
in the dairy and poultry industry, chain, Veganz, (veganz.de) is due to sauces. Every day we eat raw, fresh salads or steamed
as well as the treatment of animals open in London this year. vegetables. I use beans, wholegrains, soya mince, tofu, nuts
and seeds for protein, and herbs and spices for flavour.
‘If we go to the pub or to a restaurant, I check out their
What are the Benefits? menu beforehand, but even the most traditional pubs can
The health claims for veganism are greenhouse gas emissions come serve vegetables or salad with a bowl of chips, or houmous
widely accepted: a reduction in heart from livestock (more than the world’s and pitta platters.
disease by around a third, lower blood transport emissions); 70% of farmland ‘I’m slightly more committed than Matthew, so we’ve
pressure, reduced cholesterol, a lower is used for animals or to grow animal compromised on allowing Luke fish occasionally at his
risk of many cancers and type 2 diabetes. feed, and water scarcity increases in childminder’s. I feel my lifestyle now reflects my values –
Many environmental concerns developing countries as their meat that my choice is healthier, better for the environment and
are also accepted as valid: 18% of consumption increases. for animal welfare. I feel totally positive about continuing
and enjoying a vegan diet.’
Turn the page for more info, and an easy, nutritious recipe
May 2014 bbcgoodfood.com 17

Food for thought
Full of flavour – an
The basics: what vegans avoid easy supper everyone
Vegans eat no animal-derived foods, including eggs,
dairy and honey, animal by-products like rennet,
can enjoy
gelatine and certain E numbers including the red
food dye cochineal (E120).
Fresh pasta made with egg and vegetarian foods
such as Quorn are also off the menu because they
contain egg, and sometimes dairy.
How healthy is this way of eating?

Vegans tend to have better cholesterol levels and lower
blood pressure, writes nutritional therapist Kerry
Torrens. Also, plant-based diets carry less risk of
inflammatory conditions like arthritis, and most vegans
will not get overweight. However, a strict vegan diet can
leave you short of certain micronutrients.
In particular, vegans may lack key vitamins and
minerals, including vitamin B12, which is essential
for healthy red blood cells and nerve function. It’s
typically found in red meat, eggs, milk and cheese.
A full-time vegan needs to eat fortified cereals and
soya products and, like Tania, take a supplement.
A vegan diet may also not provide enough vitamin D, Sweet potato & black bean 1 tbsp pumpkin seeds
iodine, iron and zinc. Although vegan diets are healthily chilli with zesty quinoa 1 ripe avocado, peeled and cubed
low in saturated fat, full-time vegans can miss out on
EASY FOLATE FIBRE VIT c 4 OF 5
IRON A
omega-3 fatty acids. Most of us get these from fish and dAY 1 Heat oven to 180C/160C fan/gas 4. Toss
GLuTEN
seafood, although sea vegetables, such as kelp and some FREE chilli only the potatoes with half the oil and some
micro-algae supplements, also contain these fats. It’s also SERVES 3 PREP 25 mins COOK 45 mins seasoning on a baking tray. Bake for 30
useful to eat plenty of nuts, seeds and their oils, especially mins, tossing halfway through cooking,
walnut, flaxseed, hemp and rapeseed. This nutritionally balanced, flavour-packed until tender. Meanwhile, heat the
Finally, vegan diets may be low in protein, so meals chilli is inspired by Tania’s vegan diet. remaining oil in a pan, add the onion and
should be based around lentils, chickpeas and tofu. Our Including a little yeast extract which helps cook for 5 mins until soft, then add the
chilli recipe (right), with beans and quinoa, has plenty of to boost vitamin B12 intake. The quinoa and garlic, chilli and coriander stalks. Cook
protein and we’ve added flavour with yeast extract, which pumpkin seed mix will give you an added hit everything for a further 2-3 mins, stirring
is also a useful source of vitamin B12. of protein. Serve with brown or white rice for to prevent the garlic from burning.
a satisfying meal. Any leftovers will freeze Sprinkle in the spices, stirring for
well for up to 2 months. 1 min more, until aromatic. Stir in the
Recipe CASSIE BEST | Portrait PATRICK LONG | Recipe photograph ADRIAN LAWRENCE | Food styling KATY GREENWOOD | Styling JENNY IGGLEDEN
SHOPPING FOR VEGAN-FRIENdLY FOOd chipotle paste, yeast extract, tomatoes
n Check the labels on bouillon powder, stock cubes, sauces 1 tbsp rapeseed oil and half a can of water, swirling it around
and spreads: ingredients to look out for include whey, casein 2 sweet potatoes, peeled and cut into the tin to wash out all the bits of tomato.
and lactose, which are all derived from milk. 1 in/2.5cm cubes Simmer the sauce, uncovered, while the
n Be aware that non-vegan wines and beer may have been 1 onion, chopped sweet potato is cooking, adding a splash
processed with animal products. 2 fat garlic cloves, crushed more water if it looks too dry.
n Remember, most breads and pastries contain butter and 1 red chilli, seeds removed if you 2 add the sweet potato, black beans and
some contain milk. don’t like it too hot, and finely seasoning to the chilli. Bubble for 5 mins,
WHAT’S THE ALTERNATIVE? chopped then taste and adjust the seasoning with
n In desserts and puddings, replace gelatine with small bunch coriander, stalks finely a squeeze of lime and a sprinkle of sugar
agar-agar or Vege-Gel, made from seaweed. chopped, leaves roughly chopped if it needs it. Meanwhile, stir the lime
n Use silken or soft tofu as an alternative to dairy in desserts (keep them separate) zest, a squeeze of lime juice, the
and fortified dairy alternatives for the added vitamins. 2 tsp each ground coriander, cumin coriander leaves and the pumpkin seeds
and smoked paprika into the quinoa. Toss the avocado in the
2 tsp chipotle paste (ensure you use remaining lime juice as soon as you’ve
New vegan recipes in this issue a gluten-free variety) cut it – this will prevent it turning brown.
• Double Thai noodle salad with smoked aubergine, 1 heaped tsp vegan-friendly yeast To serve, divide the quinoa between
mango & avocado (if using eggless noodles) p95 extract plates or bowls, top with the chilli and
• Falafels with spicy tomato & cashew sauce 2 x 400g cans chopped tomatoes a pile of avocado.
& poached spring vegetables p97 400g can black beans PER SERVING 551 kcals, protein 22g, carbs 73g,
• Vegan rhubarb & custard bake p108 140g/5oz quinoa, cooked according fat 20g, sat fat 3g, fibre 15g, sugar 18g, salt 1.7g
• Vegan banana & peanut butter cupcakes p108 to pack instructions, or 250g pack
• Vegan cherry & almond brownies p109 ready-cooked quinoa (we used
Merchant Gourmet red and
white quinoa) For more information, visit vegansociety.
For more vegan recipes, visit zest and juice 1 lime com and guidetoveganliving.org.uk.
18 bbcgoodfood.com May 2014

In season
At their best in May

Fruit & veg • Rhubarb Fish & seafood
• Asparagus • Rocket • Crab
• Broad beans • Salad onions • Lemon sole
• Carrots • Samphire • Mussels
• Cauliflower • Sorrel • Plaice
• Elderflower • Watercress • Pollack
• Jersey Royals/ • Wild garlic • Sardines
new potatoes • Trout –
• Lettuces Meat & game sea, brown
• Pea shoots • Rabbit and rainbow
• Peas • Spring lamb
• Radishes • Wood pigeon
MAy 2014 bbcgoodfood.com 21

Well dressed! Photographs DAVID MUNNS
‘When I was a child, a salad usually meant shredded

iceberg, sliced cucumber, a handful of cherry tomatoes
and radishes, topped with a slice of cold ham and a
splodge of salad cream – as a result, I won’t allow the
stuff anywhere near my lovely leaves today!
‘Over the years, I’ve become more adventurous, mixing the season’s
best produce with flavours from other cuisines, and bulking them out
with filling carbs or health-boosting superfoods.
‘Hot or cold, leafy or wholegrain, the possibilities are endless. There
are few ingredients that can’t be incorporated into a gorgeous and
satisfying salad, and with a little imagination modern salads can be
delicious, nutritious and absolutely beautiful.’
Cassie Best, Assistant food editor
Asian lamb & grapefruit

noodle salad with ginger
dressing, p26

In season
Chicken garden salad with

elderflower dressing, p26

Superfood salad
with citrus dressing
EASY LOW FOLATE FIBRE 2 OF 5 GLuTEn
CAL A dAY FREE
SERVES 6 PREP 25 mins COOK 5 mins
250g/9oz purple sprouting broccoli,

cut in half (or into bite-sized chunks)
175g/6oz frozen soya beans
2 ripe avocados
250g pouch cooked quinoa
100g bag baby spinach
handful soft herbs (parsley, basil,
coriander or mint all work well),
chopped
100g tub pomegranate seeds
100g bag pumpkin seeds, toasted
in a dry pan until they pop
FOR THE CITRuS dRESSInG
zest and juice 1 lemon or lime
zest and juice 1 orange
1 tbsp white wine vinegar
2 tbsp dijon mustard (or gluten-free
alternative)
2 tbsp extra virgin rapeseed oil
1 Bring a saucepan of water to the boil

and fill a large bowl with ice-cold water.
Add the broccoli to the pan and cook
for 2 mins, then add the soya beans and
cook for 1-2 mins more until the broccoli
is cooked but still has a bite. Drain and
drop the vegetables straight into the cold
water – this quickly cools them, retaining
their bite and bright colour. Leave for
1-2 mins until cool, then drain and leave
in the colander while you prepare the
remaining ingredients.
2 Dry the large bowl. Add the dressing
ingredients with some seasoning and
whisk together. Halve, stone and peel
the avocados, then cut into chunky dice
and add straight to the dressing (this
will stop the avocado turning brown).
Add the quinoa, spinach, herbs, half the
pomegranate and pumpkin seeds, and
the cooked vegetables to the bowl, and
gently toss everything together. Transfer
the salad to a serving platter, scatter
with the remaining seeds and serve.
Any leftovers will keep in the fridge for
lunch the next day.
Leftovers will make PER SERVING 349 kcals, protein 13g, carbs 22g,
a delicious packed lunch fat 23g, sat fat 3g, fibre 8g, sugar 6g, salt 0.9g

In season
Roasted grape, carrot 1 Cook the rice following pack 2 Bring a saucepan of water to the boil,
& wild rice salad with instructions. Meanwhile, heat oven to add the beans and cook for 2 mins or
balsamic maple dressing 200C/180C fan/gas 6. Place the carrots until just tender. Drain and set aside to
and grapes on a large baking tray, cool a little. In a large bowl, whisk the
EASY 1 OF 5 GLuTEn
A dAY FREE keeping the grapes at one end and the dressing ingredients together with some
SERVES 6 PREP 20 mins carrots at the other (the grapes will seasoning. Add the rice, carrots, beans,
COOK 45 mins bleed some of their juice onto the tray, pecans, rocket and half the feta, and toss
which will stain the carrots). Drizzle everything together. Transfer to a serving
200g/7oz brown basmati & wild rice the carrots with the oil and season. plate, then scatter over the remaining
mix (available from Waitrose) Roast for 10 mins, then remove from feta and the roasted grapes. Drizzle
300g/11oz baby carrots, peeled the oven and set aside to cool a little. any juice from the baking tray over the
250g/9oz red seedless grapes, When the rice is cooked, drain and run salad and serve.
picked from the stalk under the cold tap to cool a little, then PER SERVING 446 kcals, protein 11g, carbs 43g,
1 tbsp extra virgin olive or set aside to drain completely. fat 25g, sat fat 6g, fibre 5g, sugar 16g, salt 1.3g
rapeseed oil
200g/7oz green beans
100g bag pecans
2 good handfuls rocket leaves
200g pack feta, crumbled into chunks
FOR THE BALSAMIC MAPLE dRESSInG
2 tbsp maple syrup
3 tbsp balsamic vinegar
juice ½ lemon
2 tbsp extra virgin olive or
rapeseed oil
Incredible flavours
and textures

Asian lamb Chicken garden salad with Smoked mackerel &
& grapefruit noodle salad elderflower dressing beetroot salad with creamy
with ginger dressing horseradish dressing
eASy loW 2 of 5 Good GluteN
CAl folAte A dAy 4 you free
A little effort loW 1 of 5
CAl Vit C A dAy eASy loW
CAl folAte iroN
1 of 5
oMeGA-3 A
SERVES 6 PREP 25 mins COOK 5 mins dAy
GluteN
SERVES 6 PREP 20 mins COOK 10 mins free
bunch of asparagus (about 8 spears), SERVES 6 PREP 30 mins

vegetable or sunflower oil, for frying, woody ends removed and discarded COOK 45 mins
plus a drizzle (or save to make soup), cut in half
3 banana shallots, thinly sliced, then lengthways 6-10 beetroots (depending on size)
divided into rings 200g pack sugar snap peas 140g/5oz Puy lentils, cooked
3 lamb leg steaks (about 400g/14oz 140g/5oz fresh or frozen peas bunch spring onions (about 8), thinly
in total), fat trimmed 1 small cooked chicken, skin and sliced on an angle
2 large pink grapefruits bones discarded, meat shredded 1 eating apple, core removed, thinly
1 cucumber, peeled into ribbons with 250g/9oz radishes (use mixed colours sliced (squeeze a little lemon juice
a vegetable peeler, centre discarded and shapes if you can), sliced over to prevent them turning brown)
1 red chilli, thinly sliced 1 red onion, halved and thinly sliced 1 small radicchio, leaves separated
small bunch mint, leaves picked 1 large curly round lettuce or and torn into bite-sized chunks
small bunch coriander, leaves picked 2 little Gems, torn 1 pack smoked mackerel (approx
200g/7oz rice noodles, cooked handful pea shoots (optional) 250g/9oz), skin and any bones
following pack instructions for tHe elderfloWer dreSSiNG removed, flaked into chunky pieces
for tHe GiNGer dreSSiNG 2 tbsp elderflower coridal for tHe HorSerAdiSH dreSSiNG
thumb-sized piece ginger, peeled and 2 tbsp white wine vinegar zest and juice 1 lemon
finely grated zest and juice 1 large lemon 150ml pot soured cream
2 tbsp soy sauce 3 tbsp extra virgin rapeseed oil 2 tbsp creamed horseradish
2 tbsp rice wine vinegar
1 tbsp soft brown sugar 1 Bring a medium pan of water to the boil 1 Heat oven to 200C/180C fan/gas 6.
2 tsp toasted sesame oil and fill a large bowl with ice-cold water. Place the unpeeled beetroots on a baking
Drop the asparagus into the pan. After tray and roast for 35-50 mins, depending
1 Heat enough oil in a medium saucepan 1 min, add the sugar snaps. After another on their size. Give them a gentle squeeze
to come halfway up the sides. Test if the 30 secs, tip in the peas. Cook for 30 secs after 35 mins – if they feel tender and are
oil is hot enough by dropping in a ring of more, then drain and tip the vegetables a little shrivelled, they are done; if not,
shallot; it should sizzle and brown within into the icy water – this will cool them continue cooking. Remove from the oven
about 30 secs. Fry the shallots in batches quickly, helping to keep their bite and and set aside to cool.
until golden brown. Remove with a vibrant colour. After 1-2 mins, drain and 2 Using a small sharp knife, carefully
slotted spoon, drain on kitchen paper, set aside in the colander while you peel the beetroots, then cut into wedges
season with salt and set aside. prepare the other ingredients. (wear plastic gloves to prevent them
2 Heat a large frying pan until hot. Rub the 2 Dry your bowl, pour in the dressing staining your hands). Mix the dressing
lamb with a little oil and some seasoning. ingredients with plenty of seasoning ingredients in a small bowl. Put the
Cook for 2-3 mins on each side for medium and whisk together. Add the chicken, lentils, spring onions, apple, radicchio
(depending on the thickness of the lamb), radishes, onion, cooled and drained and mackerel in a large bowl, add half
then transfer to a plate, loosely cover with vegetables, and the lettuce, and gently the dressing and toss everything
foil and leave to rest for 5-10 mins. toss everything together until well coated together. Pile the ingredients onto
3 Meanwhile, cut away the peel from the in the dressing – the easiest way is to use a serving platter, layering with the
grapefruits using a small fruit knife, then your hands. Pile the salad onto a large beetroots as you do. Serve with the
cut into segments catching the juices platter and scatter over the pea shoots, remaining dressing on the side.
over a large bowl. Add the segments if using. Serve straight away. PER SERVING 312 kcals, protein 16g, carbs 19g,
to the bowl along with the dressing PER SERVING 415 kcals, protein 50g, carbs 11g, fat 19g, sat fat 6g, fibre 5g, sugar 7g, salt 1.1g
ingredients and gently mix. Add the fat 19g, sat fat 4g, fibre 4g, sugar 9g, salt 0.4g
cucumber, chilli, herbs, noodles and TIP Don’t save your big turkey platter for
any resting juices from the lamb. Toss Christmas! To show off the lovely
everything together, making sure all the ingredients in your salad, dig out your
ingredients are coated in the dressing, biggest platter and scatter the ingredients
then pile onto a serving plate. Cut the over it, then let everyone get stuck in.
lamb into thin slices and place on top of
Food styling jENNIFER joyCE | Styling VICToRIa allEN
the salad, scatter over the shallots and

serve straight away.
PER SERVING 331 kcals, protein 15g, carbs 38g,
MAKE IT GluteN
free
Swap the soy sauce for wheat-free tamari.
• For more platter salads, visit

In season
Low-cal but
so satisfying

In season
Let’s eat more…

broad beans
Gloriously green and flavoursome, these are one of the joys of spring,
says Barney Desmazery, and just as versatile as peas
Photographs WILL HEAP
Easy one-pan dish

As a nation, we seem to love peas, but Broad bean & dill pilaf Lamb lollipops with
shy away from broad beans. Yes, they smashed minty broad beans
EASY loW FIBRE 1 oF 5
involve a bit more work, but I never CAl A dAY
1 oF 5 GlutEn
EASY FIBRE A
find it a bother to pod and skin broad SERVES 4 PREP 5 mins COOK 25 mins dAY FREE
beans. Cleaning is a chore, ironing is SERVES 4 PREP 15 mins plus podding

downright depressing, but slipping This can be served as a side dish or as and skinning the beans and marinating
broad beans from their shiny skins is a vegetarian main. (optional) COOK 10 mins
a therapeutic task that celebrates the
season – especially if there’s something good on the radio! 300g/11oz basmati rice The lamb is meant to be picked up and eaten
If you’re growing your own or buying them fresh, broad 50g/2oz butter, plus extra to serve with your fingers, like a chicken drumstick,
beans are best before they swell in their pods – look for 1 onion, finely chopped making this a great dish to put in the middle
small-to-medium beans, as anything too large will be 1 garlic clove, crushed of the table so everyone can help themselves.
mealy. Simply poke them out of their downy pods and 500ml/18fl oz vegetable stock
cook in boiling, salted water for 2-3 minutes. Then drain, 400g/14oz podded and skinned 1 garlic clove, crushed
tip into iced water to cool, and slip the beans out of their broad beans (about 1.6kg unpodded) juice ½ lemon, save the other half for
skins (see page 117 for how to prepare your beans). small pack of dill, chopped the purée
Some cooks maintain that smaller beans don’t need 1 small red chilli, finely chopped
the final part of the process, but I’ve always felt that if you 1 Rinse the rice until the water runs clear, small splash of olive oil
are going to do a job, you should do it properly. It’s also then soak in warm water for 5 mins and 12 lamb cutlets, well trimmed
worth knowing that, once prepared, you will end up with drain well. Heat the butter in a saucepan and meat flattened out slightly
roughly a quarter of the original weight. So if you’re adding and add the onion and garlic. Sizzle bread, to serve
broad beans to a dish, you’ll need about 100g per person, everything for 8-10 mins until softened, FoR tHE BRoAd BEAnS MASH
so approximately 400g in their pods. but not coloured. Stir though the rice and 300g/11oz podded and skinned broad
Once podded and skinned, there are so many ways pour over the stock. Cover, bring to the beans (about 1.2kg unpodded)
to use them. During their season, I like to use a handful boil, then turn down heat to a minimum 3 tbsp olive oil
of skinned beans in dishes I make throughout the year. and cook the rice very slowly for 10 mins. juice of the other ½ lemon
Whether it’s a quiche, a risotto or pasta carbonara, 2 Lift the lid, and quickly scatter over small pack mint leaves, roughly
they will all receive a magical sprinkling of vivid green the podded beans, then replace the lid. chopped
beans. What’s more, preparing the beans while sitting Turn up the heat and simmer for 5 mins
round the table with my children, has become a seasonal until all the liquid is absorbed. Add the 1 Mix the garlic, lemon, chilli and olive oil
food pleasure. dill, give the rice a good stir and serve together, put the lamb cutlets in a dish
However, there’s no denying that frozen broad beans, with extra butter melting through. and pour over the marinade. Cover and
like peas, are also very good and so convenient. Stash PER SERVING 435 kcals, protein 12g, carbs 67g, leave to marinate for 1 hr in the fridge,
some in the freezer and there’s no reason why you can’t fat 12g, sat fat 6g, fibre 9g, sugar 4g, salt 0.6g if you have time. Tip the broad beans into
enjoy them all year round. a food processor with half the olive oil,
plenty of salt and pepper, and the lemon
Taste team comment juice. Blitz to a chunky purée, then tip
‘The mint in the broad beans into a saucepan but leave off the heat.
was really fresh and went 2 Heat a griddle pan and cook the lamb
perfectly with the rich taste of for 2-3 mins on each side for thinner
charred lamb. We love broad beans chops, 3-4 mins on each side for thicker
as a family, and this recipe turned out chops. While the chops cook, gently
to be very moreish.’ heat the purée. Then stir through the
KAREN AND THEA mint and the rest of the olive oil. Check
for seasoning. Serve the lamb in a pile
with a bowl of the smashed broad beans
and plenty of bread to mop up the juices.
to watch a video on
how to French trim
a rack of lamb and
prepare a stack of
lamb lollipops,
download the
May Good Food
iPad app from the
Apple App Store.

In season
Simple to make, yet special

enough for a dinner party

In season
1 Bring a large pan of salted water to

Pappardelle broad the boil. While the water boils, heat
bean carbonara a frying pan and sizzle the pancetta for
8 mins until crisp, then throw the broad
EASY
beans into the pan with the pancetta fat.
SERVES 2-3 PREP 10 mins plus podding In a small bowl, beat the egg yolks with
and skinning the beans COOK 20 mins the cream and season with lots of
black pepper.
85g/3oz pancetta 2 Cook the pasta following pack
100g/4oz podded and skinned instructions. Drain the pasta, saving
broad beans (about 400g unpodded) some of the water, and toss through the
2 egg yolks pancetta in the frying pan. Tip in the egg
2 tbsp double cream and cream mix, and stir to coat, adding
200g/7oz pappardelle pasta a splash of the reserved water, if needed.
50g/2oz Parmesan, grated Toss half of the grated Parmesan through,
so the sauce clings to the pasta, then
scatter with the remaining Parmesan.
Food styling EmIly kydd | Styling JENNy IGGlEdEN
Next month
Let’s eat more…
gooseberries

In season
Store the
seasons
Mary Cadogan shows you how easy it is to
make a strawberry conserve Photographs ian wallace
c
onserve or jam – what’s
the difference? Well, in
a jam, the fruit is broken
down; in a conserve it remains
whole or in large pieces,
suspended in the fruity syrup.
Strawberries, especially
small ones, make really
pretty conserves. However,
strawberries contain very
small amounts of pectin
(the substance in fruit
that gives you a good set). One way to correct this is to
add a proportion of high-pectin fruit, such as currants,
apples, plums or apricots.
The other solution – which is what I’ve done for this
recipe – is to use a special jam sugar, containing pectin.
This eliminates the ‘will it set’ worry, with the added bonus
that the conserve needs only a very short boiling time before
it’s ready to pot – resulting in a conserve with a sparkling
colour and great flavour. Traditional recipes use equal
quantities of fruit to sugar, but these days I tend to use a
little less sugar to let the fruity flavours sing.
in May, look ouT for… TEST iT Fragrant strawberry 1 Heat oven to 180C/160C fan/gas 4.
Gooseberries you can try this recipe using Conserve has a conserve Wash your jars and lids in hot soapy
gooseberries, but replace the jam sugar slightly softer set water, rinse well and put the jars upright
EASY LOW GLuTEn
with preserving sugar, as gooseberries than jam. To test FAT FrEE in a roasting tin in the oven for 10 mins.
have plenty of pectin. replace the rose the set, place two MaKES about 1.5kg PREP 15 mins 2 Wipe off any dirt from the fruit using
water with elderflower cordial. saucers in the plus 1 hr cooling COOK 25-30 mins damp kitchen paper, or rinse them
gooseberries freeze very well: simply freezer before gently in cold water, then drain well.
open-freeze, then pack into freezer bags you start. Slide Citrus juice helps the setting process and Remove the hulls.
when frozen – or stew them gently, the conserve also prevents the strawberries from breaking 3 Put the lime juice and sugar in a
cool and freeze, ready to use in fools, off the heat, down. I’ve used lime juice, along with a touch preserving pan or large wide saucepan
pies and crumbles. spoon a little onto of rose water to add a special fragrance. and heat gently, stirring until the sugar
Elderflowers if we’re lucky and have a saucer, leave for Pack into small jars to help preserve the set. has dissolved. Remove from the heat
a warm may, you’ll find the hedgerows 1 min, then push Smaller jars mean that the surface across and stir in the strawberries. Leave
dripping with fragrant elderflowers by the with your finger. the top of the conserve is smaller, making for 30 mins off the heat.
middle of the month. Pick them away from If it wrinkles but it easier for the set to hold. Once the top 4 Return to the heat and bring to the
busy roads. Shake the bunches upside stays fairly loose, is broken into, the preserve will soften. boil, then boil, uncovered, for 5-8 mins
down to get rid of any insects, but don’t it’s ready. If not, until setting point is reached (see
wash them or you will rinse away their return it to the 1kg small ripe (but not overripe) ‘Test it’, left).
perfume. Use to make elderflower cordial heat for a few strawberries 5 Skim off any foam from the surface
Food styling and styling mary cadogan
or champagne, or add to gooseberry more minutes, 125ml freshly squeezed lime juice of the conserve, then stir in the butter
fools or conserves (see above right). then test again. (4-6 limes) to disperse any that remains. Stir in the
800g jam sugar with added pectin rose water and leave to cool for 30 mins.
knob of butter Pot into your sterilised jars, seal, label
Next month 1-2 tsp rose water and store in a cool dry place. Will keep
Mary makes for 6 months.
Pickled cherries Per TBSP 41 kcals, protein none, carbs 10g,
fat none, sat fat none, fibre none, sugar 10g, salt none

Eastern promise
Recreate delicious Middle Eastern dishes in your kitchen using
Rawia Bishara’s easy versions of traditional recipes Photographs PEtER Cassidy
‘I tend to use spices

very liberally, and
love the tang that an
ample amount of
lemon juice adds to
a dish. Season your
food to your liking
– cooking is so
personal, so use
your imagination,
intuition, heart and,
most importantly,
your taste buds!’
Rawia Bishara, who was born and
raised in Nazareth, now lives in
New York and runs Tanoreen
restaurant in Brooklyn
Fresh peas give this

one-pot a burst of spring

In season
A wonderful dip
for new-season veg

Sweet pea & kafta stew Red pepper & walnut spread Chicken ‘pizza’
(Yakhnit bazella belkafta) (Mhammara) (Musakhan)
A DAY EASY VIT c GOOD
4 YOu
1 OF 5
EASY FIBRE A DAY
SERVES 8 PREP 15 mins COOK 50 mins SERVES 6-8 PREP 15 mins plus draining SERVES 2 as a main or 4 as a starter
NO COOK PREP 25 mins COOK 25 mins
Most Palestinians cook this with cubes
of lamb, but my mother made it with minced This very popular spread, similar to Spain’s This is one of the most popular items on my
lamb and beef mixed with parsley and onion. romesco, is both piquant and sweet. restaurant menu, and is a traditional dish
The origins of the dish are unknown – originally made by serving a whole roasted
FOR THE KAFTA some people say it comes from Aleppo, chicken, smothered with onions, on a
500g/1lb 2oz each of beef and lamb Syria, while the Turks claim it as their own. 40cm loaf of flatbread. Each diner would
mince, or 1kg/2lb 4oz in total of either I learned to make this version from Syrian be served a big piece of the chicken, a torn
1 large white onion, finely chopped friends I met in my early days in New York. piece of bread, and a small mound of onions.
1 plum tomato, finely diced Of course, I couldn’t help fiddling with Typically, they’d eat the dish with their hands,
50g/2oz chopped flat-leaf parsley the recipe – mine is full of walnuts and using the bread as a scoop.
2 tsp ground allspice homemade breadcrumbs to replace the To make it easier to serve and eat (and
¼ tsp ground nutmeg traditional cracked wheat. because such a large flatbread, known as
¼ tsp ground cumin (optional) Mhammara is traditionally served with taboun, is difficult to find), I developed this
FOR THE STEW toasted Arabic bread, but it also makes pizza-style version of musakhan. It makes an
3 tbsp vegetable oil an excellent addition to a crudité platter. excellent starter, cut into small wedges. Naan
3 shallots, diced or Turkish flatbread also work nicely here.
8 garlic cloves, crushed and finely 2 large or 3 small red peppers, about
chopped 400g/14oz-500g/1lb 2oz in total, 3 tbsp extra virgin olive oil
1 tbsp ground coriander deseeded and chopped 4 white onions, chopped
1 tsp ground allspice ½ small white onion, chopped 2 heaped tbsp sumac, or to taste
½ tbsp freshly ground black pepper 140g/5oz chopped walnuts, plus a few 1 tbsp ground allspice
¹/³ tsp ground nutmeg whole walnuts, to serve ¾ tsp ground cardamom
¹/³ tsp cardamom (optional) 2 tbsp pomegranate molasses, plus ¼ tsp ground cumin
2 carrots, peeled and diced a little extra to serve ¼ tsp grated fresh nutmeg
4 plum tomatoes, chopped (optional) 3 tbsp extra virgin olive oil 2 skinless, boneless chicken breasts,
2 x 400g cans chopped tomatoes 1 tsp ground cumin seeds cut into 2.5cm/1in pieces
1 litre/1¾ pints lamb stock ¼ tsp ground allspice 2 large Arabic breads or Greek,
400g/14oz fresh peas or frozen pinch freshly grated nutmeg Turkish or Indian flatbreads
petits pois 1 tbsp seedless Middle Eastern or 3 tbsp flaked almonds, toasted
small bunch coriander, roughly Turkish chilli paste, or to taste, 3 tbsp pine nuts, toasted
chopped or use harissa (optional) juice of 2 lemons (optional)
1 Combine the meat with the onion, 1 Combine the peppers and onion in the 1 Heat the oil in a large saucepan and
tomato, parsley, allspice, nutmeg, cumin, bowl of a food processor and purée until fry the chopped onions for about 10 mins
if using, and seasoning, and mix with smooth. Line a colander with kitchen until soft. Stir in the spices and cook for
your hands. Transfer to a clean work paper and transfer the mixture to the 1 min more. Add the chicken and fry
surface and knead until smooth. colander; allow it to drain for at least for 5-7 mins until cooked through.
2 Shape the mixture into 3 x 8cm fingers. 30 mins. Put the pepper mixture in 2 Meanwhile, heat oven to 230C/210C/
Place the oil in a large casserole dish over a medium bowl and set aside. gas 8. Arrange the flatbreads on two
a medium heat and lightly sear the kafta 2 Put the walnuts in the bowl of the baking sheets. Divide the chicken and
until golden brown, turning once. Using food processor and pulse until just onion mixture evenly among them,
a slotted spatula, transfer the kafta coarsely chopped – alternatively, spreading within 6mm of the rim, then
to a platter lined with kitchen paper. chop the walnuts with a knife – and bake for about 5 mins until warmed
3 Using the same dish, sauté the shallots set aside 2 tbsp for the garnish. through. Remove from the oven and
and garlic for 3-4 mins until lightly 3 Add the chopped walnuts, sprinkle each pizza with half of each
browned. Stir in the coriander, allspice, pomegranate molasses, oil, cumin, of the nuts. Add a drizzle of lemon
black pepper, nutmeg and cardamom, if allspice, nutmeg, chilli paste or harissa, juice, if desired, and serve.
using, to taste until fragrant, for a couple if using, and seasoning to the pepper PER SERVING 900 kcals, protein 56g, carbs 63g,
of mins, then reduce the heat. Add the mixture, and stir until thoroughly fat 50g, sat fat 5g, fibre 10g, sugar 17g, salt 1.0g
carrots and cook for about 5 mins. Add combined. Chill until needed.
the fresh and tinned tomatoes and the 4 Transfer the mixture to a serving dish,
stock. Raise the heat, bring to the boil, drizzle with the extra pomegranate
then reduce the heat and simmer for molasses and garnish with the reserved
25-30 mins. Add the reserved kafta chopped and whole walnuts. Serve
fingers and peas, and simmer for a further at room temperature.
10 mins. Serve sprinkled with coriander. PER SERVING 190 kcals, protein 3g, carbs 7g,
PER SERVING 418 kcals, protein 38g, carbs 13g, fat 17g, sat fat 2g, fibre 2g, sugar 4g, salt 0.1g

In season
Makes an excellent starter

to a spicy meal, or serve on
its own as a light lunch

Coconut semolina cake pushing it out to the corners with the
(Harisa) rubber spatula, then spread the reserved
soured cream and butter mixture evenly
EASY
on top. Bake for approximately 35 mins
Cuts into 15 squares PREP 20 mins or until golden brown. While still warm,
CooK 35 mins gently prick the cake all over with a fork
and pour over the syrup. transfer tray to
Not to be confused with the North African a wire rack to cool to room temperature.
hot sauce with a similar name, this sweet 4 Cut the cake into 15 slices, garnish
cake is known as namoura, or basboosa in each piece with the pistachio nuts and
some regions of the Middle East, but in serve. Will keep, covered with cling film,
Galilee, it is harisa. at room temperature for up to 3 days,
This particular version is one of my or for up to 2 weeks in the fridge. Reheat
mother’s most treasured recipes, perfected in a low oven before serving.
– as only she could – by adding her own PER SQUARE 377 kcals, protein 4g, carbs 47g,
touch. In this case, it’s coconut, an ingredient fat 20g, sat fat 13g, fibre 2g, sugar 27g, salt 0.3g
you’ll never find in other harisas (leave it
out if you want to make the traditional
version). This cake is quite simple to make, Making the syrup
but the fragrant syrup and richness In a saucepan, stir 280g/10oz caster
make it a special, sticky dessert. sugar into 500ml/18fl oz water
Cauliflower salad over medium heat until it boils.
(Salatet zahra) 500g/1lb 2oz soured cream Add 2 tsp orange blossom water
1 tbsp baking powder and 2 tsp rose water. Lower the
EASY CAlCium FOlATE FiBRE ViT C iRON
175g/6oz unsalted butter, melted heat slightly, but continue to boil for
1 OF 5 GluTEN
A dAY FREE and cooled 30 mins until you have a light syrup.
sERVEs 6-8 PREP 10 mins CooK 30 mins 400g/14oz semolina For a thicker syrup, allow to simmer
75g/2½oz desiccated coconut for longer. Remove from the heat and
In Nazareth, cauliflower is prepared and 100g/4oz caster sugar leave to cool. Will keep in a tightly sealed
eaten simply: fried and tucked into Arabic ¼ tsp bicarbonate of soda container in the fridge for up to one month.
bread, spritzed with lemon juice and 1 tsp vanilla extract
sprinkled with sea salt. That traditional simple syrup (see right), at room tip You probably won’t need all the
sandwich inspired this dish, which is temperature syrup, but it’s nice to have it to hand for
dressed with a pomegranate molasses- 75g/2½oz chopped pistachio nuts the next semolina cake, or to stir into
spiked tahini sauce. It’s a beloved mezze (optional) iced tea or lemonade. Will keep, covered,
on my restaurant menu, and I also serve in the fridge for up to 4 months.
it as a main dish with meat or chicken. 1 Heat oven to 180C/160C fan/gas 4.
Line a 20 x 30cm baking tray with
2 heads cauliflower, cut into parchment. in a large mixing bowl, stir
5cm/2in florets together the soured cream and baking
vegetable oil, for frying powder and leave to stand for 1 min,
250ml/9fl oz tahini or until the soured cream starts to
50ml/2fl oz pomegranate molasses bubble up. in a small bowl, stir together
2 tbsp chopped flat-leaf parsley, 4 tbsp of the soured cream and baking
to serve powder mixture with 4 tbsp melted
butter and set aside.
1 Heat the oven to 240C/220C fan/gas 9. 2 in another large bowl, combine the
spread the cauliflower on a baking sheet semolina with the remaining melted
and brush all over with oil. Roast until butter and the coconut, sugar,
golden and tender, about 25-30 mins. bicarbonate of soda and vanilla extract.
2 Arrange the cauliflower on a serving Blend with a rubber spatula (or your
dish. Drizzle with the tahini sauce, hands) for about 5 mins. Alternatively,
followed by the pomegranate molasses, use a freestanding mixer fitted with the
then garnish with parsley and serve. paddle attachment and beat on medium
PER SERVING 359 kcals, protein 15g, carbs 7g, speed until completely mixed together.
fat 28g, sat fat 4g, fibre 9g, sugar 6g, salt 0.1g Add the soured cream mixture to the
Food styling LINdA tUbbY | Styling IRIS bRomEt
semolina batter and mix well again. Recipes adapted

3 Pour the semolina batter into the from Olives,
baking tin, spreading evenly and Lemons & ZaÕatar
by Rawia Bishara
(£19.99, Kyle
Books). You can
buy the book for £16.99). Call 01326
569444, p&p is free. Or buy online
at sparkledirect.com/goodfood

In season
sweet, sticky dessert

In season
Seasonal & local

Watercress has always been a big
part of Steve Collis’s life, writes
Clare Hargreaves. His parents
worked on a watercress farm in
Veg box ideas How to make the most of this
month’s freshest ingredients
Dorset – and he joined the team

when he left school. He now works
as a grower for The Watercress
Company (thewatercresscompany.
com), and over the years,
has seen huge changes
in production.
The watercress beds of
Dorset and Hampshire
are fed by mineral-rich
springs that rise from the
chalk aquifer below, and
the peppery leaf has been
grown in Britain for more
than two centuries. It used to be
picked by hand, then sent by rail to
Covent Garden on the Watercress
Line from Alresford, Hampshire.
Then, watercress was grown
only in winter, but modern
technology means Peas
production takes place Crisp and bright green with a distinct sweet flavour, younger peas
all year round. The and petit pois are sweeter than older ones, so choose small ones
Watercress Company if possible. If you’re buying them in their pods, look for pods that
supplies watercress for are firm and green, as the sugar in peas quickly turns to starch.
use in farm shops, box Once podded, they need only brief cooking. New Potatoes
schemes, hotels and Light Lunch Cook peas in stock and blend with fresh herbs With their thin skins and earthy, sweet
restaurants, cosmetics, such as mint before topping with crème fraîche and some flavour, Jersey Royals are the most prized
pesto – even ice cream. chopped spring onions. variety. Like all new potatoes, they hold
‘Watercress in Britain is now Pea guacamoLe To make a fresh dip, whizz boiled peas with their shape when cooked – so they’re
bigger in the summer months a little chilli, lime juice and soured cream, then stir through ideal for salads. Choose firm, dry potatoes
when people want to eat salads,’ some roughly chopped coriander. without any signs of bruising. Don’t peel
says Steve. ‘So our main season easy side dish Stir soft goat’s cheese and finely chopped – brush off any dirt with a potato scrubber
starts in May, having drilled the tarragon through just-tender peas – great with lean meats and fish. and rinse in cold water.
seeds in February.’ garLic roasties Toss halved new
• The Alresford Watercress asParagus potatoes with whole, unpeeled garlic
Festival, 18 May, kicks off National Although British asparagus is available for just a short period, cloves, a drizzle of oil, some woody herbs
Watercress Week, 18-24 May. it’s worth waiting for. Asparagus comes as thick- or thin-stemmed, (try thyme or rosemary) and plenty of
Visit watercressfestival.org. but both should always be firm with crisp tips and a bright, fresh seasoning. Bake until cooked and golden,
green colour. Steer clear of dull green stems that are beginning then enjoy with the garlic cloves squeezed
to wilt. For how to prepare your asparagus, see page 117. out of their papery skins.
griddLe them Brush each spear with a little oil and sprinkle with BarBecue side Par-boil new potatoes,
Dates for your diary salt. Place in a hot griddle pan for 3-4 mins, turning until cooked, then drain and toss with oil, smoked
3 may Tideswell Food Festival, then serve with garlic mayonnaise. paprika and seasoning. Wrap in foil and
Derbyshire (tastetideswell.co.uk/ try raw riBBons Shaving thin strips of asparagus with a peeler barbecue for 10-15 mins until cooked
tideswell-food-festival) means that you can eat them raw. They are delicious in a salad through. Delicious with steak.
10-11 may Christchurch Food & Wine dressed with extra virgin olive oil, Parmesan and a squeeze crushed new Potatoes Cook in salted
Festival (christchurchfoodfest.co.uk) of lemon juice. water until tender, then drain, return to the
25-26 may Farm Feast, Claremont Farm, green Bruschetta Rub half a garlic clove over ciabatta, pan and crush gently with a fork. Season
Wirral (farmfeast.co.uk) then toast. Top with lightly boiled or steamed asparagus, and stir through some butter, dill and
feta and mint for a twist on the classic Italian starter. lemon zest. Good with fish.

£2.99
£12.99
£5.99
Everyday cooking doesn’t have to be ordinary

Tea, dinner, supper, it doesn’t matter what you call it, just as long as you sit down
together and enjoy it. Dunelm’s kitchen essentials and tableware ranges give you
everything you need to create everyday meals with a real family feeling.
Stores nationwide | Reserve online & collect in-store* | dunelm.com
Visit us in-store or online at dunelm.com for more details or call 0845 165 6565. We will take all reasonable care to ensure that all details, descriptions and prices of products are correct at the time of print. Some items only
available in larger stores. *Reserve & Collect T&Cs apply, see online for details. All items are subject to availability. We reserve the right to withdraw these offers at any time.
In season
Food lovers’ As host to the BBC Good Food Spring Show

and the Tour de France, this spa town will pull
weekend the crowds this year. Another draw is the food,
HArrogAte
as Clare Hargreaves discovers
Friday night Brunch break

Get here before 7pm and grab Everyone is raving about
the amazing £8.95 two-course Baltzersen’s café-bakery
deal at Sasso (sassorestaurant. (baltzersens.co.uk). The
co.uk), a bustling basement ingredients are the best of
Italian restaurant on Prince’s Yorkshire, but the inspiration
Square that gives Italian is owner Paul Rawlinson’s
classics a modern twist. Try Norwegian grandmother and
the homemade ravioli filled her cooking. So expect rye
with fresh lobster, courgettes bread open sandwiches, almondy
and shallots in a lobster bisque, Tosca cake and little Skolebrøds
from £10.95 (if eating à la carte). (custard cakes dipped in
coconut). The biggest draw
Where to stay are the cinnammon buns
Blow out Spoil yourself in one of made to a Norwegian recipe,
the three apartments at 9A Royal baked on site each morning.
Parade (royalparade.co.uk). This
parade was where royals stayed Lunch deal
when taking the waters in this The Orchid (orchidrestaurant. (hoxtonnorth.com). Vic and When in Harrogate..
spa town. Each apartment is co.uk) has been a much-loved Tim Bosworth, from Hoxton in No one knows how they got
done in a different style, but we Harrogate institution for the East London, offer coffees from their name, but Fat Rascals
loved Royale with its French past 13 years, with chef Kenneth a variety of London roasters, are the town’s own curranty
décor and antiques (sleeps four, Poon (ex Dorchester) for nine. and cakes made by local bakers. teatime treat. Bettys has been
from £150 per night). Lunch is a steal at £10.95 for two My favourite was the Sea-salt making its own version, based
Budget Centrally-located Murray
courses, or £13.95 for three. caramel chocolate brownie. on an old regional speciality
House B&B (murrayhouse.co.uk) known as a turf cake, for more
is a bargain, with doubles from Dine in style than 30 years. Its whopping
£65 per night. Owner Tracey Afternoon tea Tucked inside the cobbled Fat Rascal – a cross between
Armstrong is a welcoming host. This is where the sedate spa Montpellier quarter, Van Zeller a scone and a rock cake, with a
town comes into its own. For (vanzellerrestaurants.co.uk) is ‘face’ made from cherries and
Morning coffee traditional goodies, such as a gem. Chef Tom van Zeller’s almonds – is its best-seller.
The guys at the Bean & Bud Yorkshire curd tart, Bettys cooking is inventive, without
(beanandbud.co.uk) cafe offer (bettys.co.uk) is the place – being gimmicky, reflecting a
a heart-pumping range of coffees but be prepared to queue. confidence gained alongside
from artisan roasters, more than For a more contemporary vibe, chefs such as Pierre Koffmann
20 loose leaf teas, as well as head down Parliament Street to and Tom Aikens. Tom’s Hare
‘proper’ hot chocolate. the Hoxton North coffee shop cooked two ways, in chocolate
and red cabbage, served with
parsnip, roasted whole and
puréed, was the best main I’ve
eaten this year. Three-course
lunch, £35 per head; three-
Fresh fare at Fodder’s
course dinner, £50 per head.
Sunday roast The brand new BBC Good

Head for Fodder (fodderweb. Food Spring Show takes
co.uk), a lovely farmshop and place in Harrogate, 25-27
cafe at The Great Yorkshire April. James Martin, Mary Berry and
Showground. The roast lunch is The Hairy Bikers will all be cooking
a must, at £9.95 per head. Follow live on stage. For more details and
Main photograph ALAMY
with a slice of Yorkshire rhubarb how to book, visit bbcgoodfood

Eat your way around town: Oriental & ginger crumble cake (£3.35). show.com, or turn to page 99.
cuisine at The Orchid, top left; Goodies to take home include
Baltzersen’s popular buns, above; head pork pies by Andrew Voakes • The Tour de France is in Yorkshire
to Bettys for a classic high tea, left and Harrogate Blue cheese. 5-7 July, visit letouryorkshire.com.

In season
Brand-new festival for

BRISTOL
For 11 delicious days, Bristol will be abuzz with
everything from cookery classes to artisan markets
as a new food festival launches across the city.
Clare Hargreaves reveals what’s in store
The festival aims to bring

people and good food together
There will be cooking

sessions for children
Inspiring children
A key aim of the festival is to get
young people excited about food.
Donal Skehan (left), a judge on
Junior MasterChef, will encourage
Cooking live: kids to get stuck in at the Dozen
See BBC chefs
B
ristol has long had a thriving Donal Skehan, Hands to Cook a Dish cooking
and pioneering food scene, and During the festival, leading BBC Tom Kerridge demo, and a stage will feature
in recent years, that has been chefs including Tom Kerridge, and Monica shows by BBC personalities including
boosted by the BBC which now MasterChef: The Professionals judge Galetti CBeebies’ I Can Cook presenter
produces many food programmes Monica Galetti and Great British Katy Ashworth.
for TV and radio in the city. Bake Off winner Frances Quinn will As well as running two weekend-
A groundbreaking festival – cook live in a 500-seat marquee on long family festivals, the BBC will use
Bristol Food Connections – is being the harbourside, demonstrating its waterfront festival site to run four
held on 1-11 May by the city council, affordable, achievable recipes to days of specially created school events.
the BBC and many other partners. inspire people to cook at home. Offering cooking and stage shows,
There will be cookery demos, Many BBC radio programmes will a pop-up farm and sports nutrition
producer markets, debates, stage broadcast live from the city, including tents, the school days will provide
shows, food walks, pop-up Radio 4’s Food Programme, on which educational entertainment to up
restaurants, Street Food Awards Sheila Dillon will be speaking to to 1,500 youngsters.
(on 10 May) and much more. The Ken Hom; Clare Balding’s Radio 2
BBC Food and Farming Awards show Good Morning Sunday; Producers’ market
will also be held for the first time Jay Rayner’s Radio 4 food panel On 3-5 May, around 60 local food
in the city at the start of the event. show, The Kitchen Cabinet; and producers will sell everything
So what’s it all about? It’s simple: Gardeners’ Question Time. from cheese to sushi and cider
putting people of all ages and in Millennium Square on the
backgrounds citywide in touch with Follow the food trail city’s waterfront.
their food, and celebrating Bristol’s From Easton to Bedminster, and Slow Food UK will also run a
diverse food culture. There’s a strong even further afield, festivalgoers market featuring producers of
emphasis on hands-on activities will be able to experience just what Britain’s Forgotten Foods – gems
for families and, best of all, many makes Bristol’s food culture so that could be lost if we don’t produce
are free! special. More than 50 restaurants, and eat them more often. Producers
Clare McGinn, Head of BBC Radio cafes, shops, street food vendors, include Tom Oliver of Oliver’s Cider
& Music Production Bristol, said: pop-ups and bakeries from all over Sheila Dillon will & Perry, and George Keen, who
‘The BBC in Bristol is a major hub for the city will be offering special loaves, interview Ken makes Keen’s Farmhouse Cheddar.
UK food and farming programmes, deals, dishes, menus, tastings and
Bridge photograph Peter Adams/AWI Images
Hom (below)
such as The Hairy Bikers and Food events throughout the festival. • Find all the festival details at
& Drink, as well as the successful Local producers and the regional bristolfoodconnections.com.
BBC Food website. So it made sense economy are at the heart of the trail, • For more on the festival and the
for us to join forces and work with designed to open people’s eyes to Food and Farming Awards, listen to
Bristol’s vibrant and active food what is already available right in front the Food Programme on Sundays at
community to see what we could of them. Trail maps will be available 12.30pm on BBC Radio 4 (repeated
create together.’ free of charge detailing the line-up. on Mondays at 3.30pm).

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

AOP is a product of its upbringing – where the cows that supply the
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cheese cellars and caves), and the recipe that’s remained, unchanged,
for centuries (hand-made, in small batches). For a smooth and mild
yet extremely satisfying taste, Le Gruyère Classic is aged 5 months
minimum. Le Gruyère Reserve, which has been aged for 10 months or
Born in Switzerland in 1115.
more, has a smooth but more robust flavour. Both varieties are great in www.gruyere.com
recipes, or sliced as a snack. Either way, we’re sure you’ll enjoy the only
cheese that can call itself Le Gruyère AOP.
Cheese from Switzerland.

Switzerland. Naturally. www.switzerland-cheese.com
New culinary holidays – with the experts Holidays featuring
former MasterChef
MasterChef Travel is an inspiring new collection of culinary holidays, revealing the contestants in 2014
wonders of the world’s great food destinations in the company of experts and fellow
Andrew ‘Koj’ Kojima – Thailand
food lovers. Masterchef Travel holidays are not competitive – they are an opportunity
Ash Mair – Spain
to spend time with local experts who share their passion for cooking and provide an Dhruv Baker – India & Mexico
authentic understanding of their region’s cuisine. The holidays also include plenty of James Nathan – Vietnam
time for exploring many of the countries’ most captivating sights. Keri Moss – Turkey & Morocco
Larkin Cen – China
A number of holidays also feature MasterChef personalities and on the right is a list
Sara Danesin Medio – Italy
of former MasterChef contestants who will be taking part in trips in 2014 and the
destinations where you can join them.
MasterChef Travel tours are superb value, with prices starting from just £995 per
person for the 4-night Inspiring Istanbul.
For full details, visit mastercheftravel.com

or call 020 7873 5005
Everyday
family meals for busy weeknights feed 2 for £20
Springtime side dishes Speedy veggie suppers
Ready in 10 minutes
£2.91 per serving
Easy
meal
for one
Recipe Steffi DellneR | Photograph will heaP | food styling katy gReenwooD | Styling Rebecca newPoRt
Salmon club sandwich In a small bowl, mix together the

mayonnaise, lemon zest and juice, and
1 OF 5
EASY FIBRE VIT c OMEGA-3 A dAY some seasoning. Toast the bread, then
SERVES 1 PREP 10 mins NO COOK spread 2 slices with the lemon mayo.
Top the first slice with the radishes and
1½ tbsp light mayonnaise avocado, then top with the second slice,
zest ½ lemon, plus a squeeze of juice followed by the salmon and a bit of
3 slices wholemeal bread rocket. Top with the remaining slice of
½ avocado, sliced toast and secure with cocktail sticks,
2 radishes, thinly sliced if you like. Halve the sandwich and serve
1 hot-smoked salmon fillet, flaked with the remaining rocket on the side.
into large chunks PeR SeRVing 450 kcals, protein 28g, carbs 28g,
small handful rocket fat 25g, sat fat 5g, fibre 7g, sugar 3g, salt 5.1g
may 2014 bbcgoodfood.com 49

Make it tonight Annabel Karmel, best-selling food writer and mother of three, shares her
recipes for easy midweek suppers: ‘I would love for my family’s favourite
dishes to become your family’s favourites, too. Let these meals help you
take the worry out of everyday cooking on busy weeknights’
Beef enchiladas
1 of 5
EASY A dAY
Sure to be a hit SERVES 6 PREP 10 mins COOK 40 mins

£1.49 per serving
1 tbsp olive oil
1 red onion, finely chopped
2 garlic cloves, crushed
1 red chilli, deseeded and finely
chopped
500g/1lb 2oz lean minced beef
2 tsp sweet Spanish smoked paprika
2 tsp ground coriander
2 tsp ground cumin
140g/5oz brown mushrooms, sliced
100g/4oz roasted red peppers (from
a jar), chopped
150ml/¼pt beef stock
3 tbsp sundried tomato paste
6 small tortilla wraps
75g/2½oz cheddar, grated
400g can chopped tomatoes
½ bunch fresh basil, chopped
salad, to serve
1 Heat the olive oil in a saucepan. Add

the onion, garlic and chilli, and fry for
5 mins until soft. Add the minced beef
and fry until browned. Add the spices,
mushrooms and peppers, and fry for
2 mins. Add the stock, cover with a lid
and simmer for 20 mins until tender.
Add 1 tbsp of the sundried tomato paste.
2 Heat the grill. Warm the tortillas in the
microwave, then divide the minced beef
between them. Sprinkle with half the
cheese, roll up and place, side by side,
in a shallow ovenproof dish.
3 Mix together the chopped tomatoes,
basil and remaining sundried tomato
paste. Spoon over the wraps and sprinkle
with the remaining cheese. Place under
the hot grill for 10 mins until bubbling.
Serve with a salad.
TIP I like the subtle smokiness of the

sweet paprika, but if you like a bit more
heat, use a hot Spanish smoked paprika.
If neither are your thing, just leave it out.

Everyday
Posh fish fingers

£1.63 per serving

Posh fish fingers
EASY
400g/14oz lemon sole, cod, plaice

or hake fillets, skinned
85g/3oz cornflakes
30g/1¼oz freshly grated Parmesan
100g/4oz plain flour
Fun family food
2 medium eggs, lightly beaten
60p per serving
4 tbsp sunflower oil, for frying
oven chips, ketchup (optional) and
lemon wedges, to serve
1 Cut the fish into strips. Put the

cornflakes in a food processor and
blitz, then pour into a bowl and mix
with the Parmesan. Put the flour into
another bowl and season. Beat the
eggs in a third bowl.
2 Heat 2 tbsp of the oil in a large frying
pan. Dip each piece of fish in the flour,
then the eggs and finally the cornflake
and Parmesan mixture. Fry the fish for
4-5 mins, turning regularly until cooked,
then drain on kitchen paper – you will
need to do this in 2 batches.
3 Add the remaining 2 tbsp of oil to the
pan and cook the second batch of fish.
Drain as before, then serve with chips,
ketchup (if you like) and lemon wedges
for squeezing over. Sweetcorn & broccoli fritters 1 Steam the broccoli florets for TIP The fritters
PER SERVING 408 kcals, protein 28g, carbs 37g, about 8 mins, then chop into small are best eaten
EASY
fat 17g, sat fat 4g, fibre 2g, sugar 2g, salt 0.9g pieces. Blitz the sweetcorn in a food straight away so
MAKES 12 PREP 15 mins COOK 15 mins processor. Mix all the ingredients that they stay
TIP together except the oil, tzatziki and crisp. You can
I also like to serve these crisp fingers with a 140g/5oz broccoli, cut into florets chives. Season to taste. store any extra
cherry tomato & mozzarella salad. Make a 150g can sweetcorn, drained 2 Heat the oil in a large frying pan. Drop mixture in the
dressing by mixing 3 tbsp olive oil with 140g/5oz self-raising flour spoonfuls of the mixture into the frying fridge and use
1 tbsp balsamic vinegar, 1 tbsp soy 1 medium egg, beaten pan and fry for about 2 mins on each the next day.
sauce and ½ tsp golden caster sugar. 75ml/2½fl oz milk side, or until golden. Transfer to a plate
2 tbsp chopped basil leaves lined with kitchen paper. Serve warm,
2 tbsp sweet chilli sauce with tzatziki and chives, if you like.
75g/2½oz cheddar, grated PER FRITTER 125 kcals, protein 4g, carbs 10g,
2 tbsp finely chopped spring onions fat 8g, sat fat 2g, fibre 1g, sugar 2g, salt 0.6g
sunflower oil, for frying
tzatziki and snipped chives, to serve
(optional)

Everyday
Chicken, tomato 1 Cook the pasta in a large saucepan

& basil pasta of lightly salted water following pack
instructions, then drain.
1 of 5 Good
EASY A dAY 4 You 2 Heat the oil in another saucepan.
SERVES 3-4 PREP 10 mins COOK 10 mins Add the onion and fry until soft. Add
the garlic and tomatoes, and fry for
200g/7oz pasta (any shape) about 1 min. Add the chicken, stock,
2 tbsp olive oil basil and balsamic vinegar, then stir in
1 onion, chopped the drained pasta. Season to taste and
2 garlic cloves, crushed toss over the heat. Remove from the
4 tomatoes, deseeded and diced heat to add the Parmesan and top with
1 cooked skinless chicken breast, basil leaves, if you like.
cut into bite-sized pieces PER SERVING (4) 323 kcals, protein 22g, carbs 33g,
150ml/¼pt chicken stock fat 12g, sat fat 4g, fibre 2g, sugar 6g, salt 0.4g
3 tbsp chopped basil, plus a few
leaves (optional)
1 tsp balsamic vinegar
50g/2oz Parmesan, grated Ready in 20 minutes
£1.35 per serving
MAY2014 bbcgoodfood.com 53
Everyday
Roasted in one tin to

save on washing-up!
£2.50 per serving
Roasted chicken breasts 2 garlic cloves, crushed 3 Pour the wine and chicken stock over
with sweet peppers 4 part-boned chicken breasts, skin-on the vegetables, then place the chicken
175ml/6fl oz white wine on top. Roast for a further 25-30 mins,
EASY LOW 1 Of 5 GOOd
CAL VIT C A dAY 4 YOu 50ml/2fl oz chicken stock until the chicken is golden and cooked
SERVES 4 PREP 15 mins through, and the vegetables are tender.
COOK 50 mins-1 hr 1 Heat oven to 220C/200C fan/gas 7. PER SERVING 499 kcals, protein 36g, carbs 32g,
Slice the potatoes in half (or into quarters fat 21g, sat fat 5g, fibre 5g, sugar 13g, salt 0.3g
500g/1lb 2oz baby new potatoes, if they are quite large) and put in a
par-boiled roasting tin with the peppers and onion. Recipes adapted from
1 red pepper, deseeded and cut Drizzle over 2 tbsp of the olive oil and Annabel’s Family
into strips sprinkle over half the thyme. Season, Cookbook by Annabel
1 yellow pepper, deseeded and then roast for 30 mins. Karmel (£20, Ebury Press).
cut into strips 2 In a small bowl, mix the remaining © Annabel Karmel, 2014.
1 red onion, cut into wedges oil, the honey and remaining thyme Photographs © Martin
3 tbsp olive oil with the garlic. Rub all over the chicken Poole, 2014. You can buy the book for just
2 tbsp chopped fresh thyme breasts and under the skin, making £17. Call 01326 569444, p&p is free. Or buy
1 tbsp clear honey sure that they are well coated. online at sparkledirect.com/goodfood

Useful isn’t the word. Essential is.
Thaw tiger prawns in cool fltered water to lock in favour and freshness, just one of
the ways the iconic Zip HydroTap could become an essential tool for busy kitchens.
Providing you with instant boiling, chilled and even sparkling fltered water on tap –
it will revolutionise the way you cook.
Visit nowzipit.co.uk to see for yourself.

Or call 0845 6 005 005 for further information.
Everyday
Simple
Spinach & watercress salad
EASY 1 of 5 GlutEn
A dAY frEE 68p per serving
SERVES 3 PREP 5 mins NO COOK
1 tbsp red wine vinegar
sides
2 tbsp olive oil
140g bag spinach, watercress & rocket
2 tbsp toasted flaked almonds
Brighten up your midweek meals 50g/2oz raisins
with these spring side dishes
Recipes STEFFI DELLNER Photograph SAm STOWELL Whisk together the vinegar and olive oil
with a little seasoning. Toss through the
salad leaves along with the almonds and
Roasted balsamic asparagus Mediterranean potato salad raisins. Serve immediately.
& cherry tomatoes PER SERVING 185 kcals, protein 4g, carbs 12g,
EASY loW Good GlutEn
fAt 4 You frEE fat 13g, sat fat 2g, fibre 2g, sugar 12g, salt 0.2g
EASY folAtE 2 of 5 Good GlutEn
A dAY 4 You frEE 42p per serving
£1.13 per serving SERVES 4-6 PREP 10 mins COOK 15 mins GOES WELL WITH…
SERVES 4 PREP 10 mins COOK 15 mins Red citrus chicken (p70).
1kg/2lb 4oz baby new potatoes,
350g/12oz asparagus spears, woody halved
ends discarded 1 tbsp olive oil
330g pack cherry tomatoes, halved 3 tbsp grated Parmesan (or
2 tbsp olive oil vegetarian alternative)
1 tbsp balsamic vinegar small bunch basil, roughly chopped
50g/2oz feta, crumbled 6 sundried tomatoes, finely sliced
Heat oven to 200C/180C fan/gas 6. Put Boil the potatoes until tender,
the asparagus and cherry tomatoes on about 15 mins, then drain
a baking sheet. Drizzle over the olive oil and allow
and balsamic vinegar. Season, then toss to cool slightly. Whisk
everything together. Bake for 15 mins together the olive oil,
until the asparagus is cooked through. Parmesan and a little
Serve topped with the feta. seasoning. Toss through the
PER SERVING 120 kcals, protein 5g, carbs 5g, potatoes with the basil and
fat 9g, sat fat 3g, fibre 3g, sugar 5g, salt 0.5g sundried tomatoes. Serve warm.
GOES WELL WITH… fat 5g, sat fat 2g, fibre 3g, sugar 2g, salt 0.2g
Italian-style roast pork with
crispy crackling (p78). GOES WELL WITH…
Posh fish fingers (p52).
Food styling KATY GREENWOOD | Styling POLLY WEBB-WILSON

Feed 2 for £20
Brand-new costed recipes plus a helpful
shopping list, so you won’t go over budget Tuesday
recipes nancy McdouGaLL Photographs adrIan Lawrence Apple & mustard
pork burgers
EASY LOW
Your shopping list for the week CAL VIT C burgers only
£1.20 per serving
Fruit & veg
n 750g/1lb 11oz new potatoes 250g/9oz new potatoes, halved if large
n bunch spring onions small eating apple, quartered, cored
n small pack parsley and grated
n 600g bag peppers
n 1 chinese cabbage
Monday ½ x 500g pack pork mince
2 spring onions, trimmed and finely
n 200g pack radishes Potato & feta bake Taste chopped
n 1 small eating apple with radish slaw team 2 tbsp dried breadcrumbs
n rocket (optional) comment 2 tsp wholegrain mustard
EASY CALCIuM FOLATE FIBRE VIT C 2 OF 5
n 4 mushrooms (approx 85g/3oz) A DAY ‘the ¼ small pack parsley, trimmed and
GLuTEN
FREE potato finely chopped
Dairy SERVES 2 PREP 10 mins COOK 35 mins & feta 1 egg, beaten
n 200g pack feta £1.94 per serving bake was 2 tbsp tzatziki (from a 215g tub, save
n 500ml pot low-fat natural yogurt beautiful the rest for Friday’s recipe)
n 215g tub tzatziki 500g/1lb 2oz new potatoes, halved – creamy with rocket, to serve (optional)
Meat & fish 3 tbsp olive oil a slightly salty
n 500g pack pork mince 5 spring onions, trimmed and finely flavour from the 1 Heat the grill to medium-hot. Boil the
n 515g pack skinless, boneless chicken thighs sliced feta. we scraped potatoes for 20-25 mins or until tender.
n 100g pack continental sliced meats ½ small pack parsley, chopped the dish clean!’ 2 Meanwhile, use your hands to squeeze
Storecupboard items ½ x 200g pack feta, crumbled (save tHea & Karen any excess juice from the apple, then
n 500g carton passata the rest for Friday’s recipe) place in a bowl with the mince, onions,
n 400g can kidney beans FOR THE SLAW breadcrumbs, mustard, parsley and
n 198g jar green olives 1 red pepper, halved, deseeded and TIP Jersey royal some seasoning. Use your hands to
very thinly sliced new potatoes, mix the ingredients until well combined.
Check your fridge, freezer 4 small (approx 140g/5oz) Chinese in season in Add half the egg (reserve the rest for
and cupboards leaves, trimmed and finely shredded May, have a Thursday’s recipe) and mix again. With
n 8 tbsp olive oil, plus 2 tsp 4 radishes (taken from a 200g pack, particularly clean, wet hands (to prevent sticking),
n 1 tbsp lemon juice save the rest for Friday), trimmed sweet, earthy shape the mixture into 2 burgers. Grill the
n 2 tbsp dried breadcrumbs and grated flavour. Many burgers on a foil-lined tray for 18-20 mins,
n 2 tsp wholegrain mustard 2 tbsp low-fat natural yogurt supermarkets turning once until golden.
n 1 egg 1 tbsp lemon juice offer good deals, 3 Drain the potatoes, toss in the tzatziki
n 1 tsp smoked or normal paprika so it’s worth straight away and serve with the burgers
n 1 tsp ground cumin 1 Boil the potatoes for 20-25 mins or until keeping an and rocket, if you like.
n 1 tsp ground coriander tender. Towards the end of the cooking eye out. Per SerVInG 415 kcals, protein 31g, carbs 38g,
n generous pinch of chilli flakes time, heat the grill to medium-hot. fat 16g, sat fat 6g, fibre 4g, sugar 8g, salt 1.0g
n 1 onion 2 Drain the potatoes thoroughly and
n 4 garlic cloves return to the pan. Use a fork to lightly
n 1 tbsp sugar crush them, then mix in 2 tbsp of the
n 1 chicken stock cube olive oil, the spring onions, parsley and
n 1 tbsp white wine vinegar just under half the feta. Season.
n 175g/6oz basmati rice 3 Transfer to a small ovenproof dish and
n 2 tsp sesame oil scatter with the remaining feta. Drizzle
n small knob of ginger over the remaining oil and grill for 4 mins.
n 1 tbsp soy sauce, plus extra for dipping, 4 Meanwhile, to make the slaw, mix the
n sweet chilli sauce, for dipping pepper, Chinese leaves and radishes in a
n 1 tbsp balsamic vinegar or balsamic glaze bowl. In a smaller bowl, mix together the
n 140g/5oz self-raising flour, plus extra yogurt, lemon juice and some seasoning,
for dusting then drizzle over the slaw. Toss gently to
combine and serve with the potato bake.
Per SerVInG 518 kcals, protein 15g, carbs 52g,

Everyday
Thursday
Chinese leaf pork wraps
EASY LOW
CAL FOLATE FIBRE VIT C IRON 2 OF 5
A DAY
Wednesday GOOD
4 YOu

Spicy chicken with £1.33 per serving
rice & beans
2 tsp olive oil or sesame oil
EASY FIBRE VIT C 3 OF 5
IRON A DAY chicken only ½ x 500g pack pork mince 1 Heat the oil in a wok and add the pork
SERVES 2 PREP 15 mins plus 2 hrs marinating 1 garlic clove, grated mince. Stir-fry over a high heat for 5 mins
COOK 35 mins £2.17 per serving small knob of ginger, peeled and until cooked through. Remove with a
finely chopped slotted spoon and set aside.
515g pack skinless, boneless chicken 4 mushrooms, chopped 2 Add the garlic, ginger, mushrooms and
thighs (6 thighs) 4 spring onions, finely sliced spring onions to the wok. Stir-fry for
1 tsp each paprika or smoked paprika, remaining rice & beans from 2-3 mins, then add the rice & peas.
ground cumin and ground coriander Wednesday’s recipe Stir-fry for 1 min, then add the egg and
generous pinch of chilli flakes remaining beaten egg from cook until the egg scrambles. Stir through
2 tbsp olive oil Tuesday’s recipe the parsley, pork, soy and seasoning.
1 onion, halved and thinly sliced ¼ small bunch parsley, chopped 3 Pile the rice and pork into Chinese leaves
2 garlic cloves, finely chopped 1 tbsp soy sauce, plus extra to serve and serve with soy and sweet chilli sauce.
1 tbsp sugar 8-10 Chinese leaves Per SerVInG 490 kcals, protein 35g, carbs 46g,
250g/9oz passata sweet chilli sauce, to serve fat 18g, sat fat 5g, fibre 7g, sugar 4g, salt 1.3g
100ml/3½fl oz chicken stock or water
1 red, orange or yellow pepper,
deseeded and roughly chopped
Friday peel off the skins. Dab dry with kitchen
paper, remove the stalk and seeds, then
TIP If you’re
short of time,
175g/6oz basmati rice Antipasti platter with slice into thin strips. Place in a serving simply use
400g can kidney beans, drained and homemade flatbreads bowl with the remaining 1 tbsp oil and shop-bought
rinsed the balsamic vinegar or glaze. pitta or flatbreads.
EASY CALCIuM 3 OF 5 GOOD
FOLATE FIBRE VIT C A
few tbsp low-fat natural yogurt, to serve DAY 4 YOu 4 To make flatbreads, sift the flour into
GLuTEN
FREE a bowl and stir in the yogurt. Bring the
1 Cut 2-3 slashes in each chicken thigh, SERVES 2 PREP 20 mins COOK 40 mins mixture together to form a soft dough.
sprinkle the spices over and turn to coat. £2.35 per serving Turn out onto a floured surface and
If you have time, cover and leave to knead gently until smooth. Roll into
marinate at room temperature for 2 hrs, 2 red, orange or yellow peppers, 4 balls, then use a rolling pin to roll into
or overnight in the fridge. deseeded and halved circles as thin as you can (approx 2mm),
2 Heat half the oil in a large pan. Add the 3 tbsp olive oil then shake off any excess flour. Heat
onion and cook for 4 mins. Stir in the 198g jar green olives a large frying pan, add the flatbreads
garlic and cook for 30 secs more. Remove 1 garlic clove, finely chopped one at a time and cook for 1-2 mins
with a slotted spoon and set aside. ½ x 200g pack feta, cubed each side. Keep warm in a low oven
3 Add the remaining oil to the pan and remaining tzatziki from Tuesday’s while you cook the rest. To serve, arrange
sprinkle over the sugar. Cook over a recipe the meat on a platter with the antipasti.
medium heat until the sugar begins to remaining radishes from Monday’s Serve with the flatbreads.
caramelise. When it turns dark brown, add recipe Per SerVInG 879 kcals, protein 38g, carbs 74g,
the chicken and cook for 4 mins, turning. 1 tbsp balsamic vinegar or balsamic fat 48g, sat fat 17g, fibre 10g, sugar 23g, salt 7.7g
Pour in the passata, stock and vinegar, glaze
then add the pepper, onion and garlic. 140g/5oz self-raising flour, plus extra
Season and stir. Bring to the boil, reduce for dusting
the heat, cover and simmer for 25 mins, 140g/5oz low-fat natural yogurt
stirring occasionally. 100g pack Continental sliced meats
4 Meanwhile, put the rice in a saucepan,
cover with water and add salt. Bring to 1 Heat oven to 200C/180C fan/gas 6.
Food styling Katy Greenwood | Styling Jenny IGGLeden
the boil and cook for 10-12 mins. Drain Place the peppers, skin-side up, on
and return half to the pan with half the a non-stick baking sheet and brush
kidney beans, then cover. (Run the other over 1 tbsp of the oil. Roast for 30 mins.
half of the rice under cold water, drain 2 Meanwhile, drain the olives and place
and leave until cold, then mix with the in a serving bowl, drizzle over 1 tbsp oil,
remaining kidney beans. Chill in a then stir through the garlic and lots of
container for Thursday’s recipe.) black pepper. Place the feta, tzatziki
5 Serve the chicken with the rice and and radishes in serving bowls.
beans, and spoonfuls of natural yogurt. 3 Remove the peppers from the oven,
Per SerVInG 738 kcals, protein 67g, carbs 71g, place in a bowl and cover with cling film.
fat 20g, sat fat 4g, fibre 10g, sugar 27g, salt 1.3g Leave until cool enough to handle, then

Everyday
Tomatoes stuffed with pesto rice

£2.44 per serving
Halloumi with bulghar, chickpea

& rocket salad £1.14 per serving
Speedy veggie suppers

Satisfying meat-free meals – on the table in 30 minutes or less Recipes STEFFi DEllNER Photographs SAM STOWEll Cut out
and
keep
Food styling KATY GREENWOOD | Styling POllY WEbb-WilSON
Courgette & goat’s cheese Mexican sweet potato soup

ciabatta £1.43 per serving 44p per serving
Everyday
Tomatoes stuffed Halloumi with bulghar,

with pesto rice chickpea & rocket salad
EASY 1 of 5 GLuTEn
fIBRE VIT c A EASY 1 of 5
dAY fREE A dAY
SERVES 3 PREP 10 mins SERVES 4 PREP 10 mins

COOK 20 mins COOK 20 mins
6 large beef tomatoes 200g/7oz bulghar wheat

250g pack microwave rice 250g pack halloumi, cut into
3 tbsp vegetarian pesto 8 slices
(we used Sacla organic 5 tbsp olive oil
basil pesto) zest and juice 2 limes
100g/4oz grated mozzarella 1 tsp sweet paprika
80g bag spinach, roughly 400g can chickpeas, drained
chopped and rinsed
1 tbsp olive oil 70g bag rocket
1 Heat oven to 200C/180C fan/ casserole dish. Sprinkle with the 1 Cook the bulghar wheat following TIP Couscous, quinoa or a mixture
gas 6. Slice the tops off the remaining cheese, drizzle with a pack instructions. Meanwhile, in a of grains would also be delicious in
tomatoes and set aside. Scoop little olive oil and bake for 20 mins non-stick pan, fry the halloumi in this recipe. For a protein-packed
out the insides with a teaspoon, until soft and bubbling. 2 tbsp oil for 3-4 mins on each side alternative, try using two cans of
keeping the tomatoes intact. PER SERVING 381 kcals, protein 13g, until golden and starting to crisp up. green lentils.
Discard the tomato flesh, but carbs 36g, fat 21g, sat fat 7g, fibre 6g, 2 Mix together the lime zest and
roughly chop the tomato tops. Heat sugar 9g, salt 1.8g juice, paprika and remaining olive
the rice following pack instructions oil, and stir this through the bulghar
and tip into a bowl. Mix in the wheat using a fork. Toss in the
chopped tomato, the pesto, chickpeas and rocket, and serve
three-quarters of the mozzarella, with the fried halloumi slices.
the spinach and seasoning. PER SERVING 531 kcals, protein 23g,
2 Spoon the rice mixture into the carbs 47g, fat 27g, sat fat 12g, fibre 3g,
tomatoes and pack tightly into a sugar 1g, salt 2.3g
Mexican sweet Courgette & goat’s

potato soup cheese ciabatta
EASY LoW fIBRE VIT c 2 of 5 EASY 1 of 5
foLATE VIT c A
fAT A dAY dAY
SERVES 4 PREP 15 mins SERVES 2 PREP 10 mins

COOK 15 mins COOK 5 mins
1 tbsp vegetable oil 1 large courgette, halved and

1 onion, finely chopped then cut into thin slices
1 tbsp chipotle paste lengthways
1 vegetable stock cube 2 tbsp olive oil
750g/1lb 10oz sweet potatoes, 1 ciabatta loaf, split down
peeled and grated the middle and halved
half-fat crème fraîche, coriander 1 garlic clove, halved
leaves and 4 crusty bread rolls, zest and juice 1 lemon
to serve 75g/2½oz soft goat’s cheese
small bunch basil, finely
1 Boil the kettle. Heat the 3 Ladle the soup into bowls and shredded a little dressing, the lemon zest
vegetable oil in a large saucepan serve with a dollop of crème salad, to serve (optional) and basil. Serve with a salad,
and fry the onion until just fraîche, a scattering of coriander if you like.
soft, about 4-5 mins. Stir in leaves and some crusty bread rolls. 1 Drizzle the courgette slices with PER SERVING 428 kcals, protein 17g,
the chipotle paste and cook PER SERVING 221 kcals, protein 3g, a little olive oil. Cook on a hot griddle carbs 37g, fat 24g, sat fat 9g, fibre 4g,
for 1 min more. carbs 42g, fat 5g, sat fat 1g, fibre 7g, pan (or in a frying pan) for about sugar 4g, salt 1.5g
2 Dissolve the stock cube in sugar 13g, salt 1.0g 2 mins on each side until tender.
1.2 litres boiling water from the Toast the ciabatta and gently rub
kettle, and add to the pan along with the cut garlic clove.
with the sweet potato. Bring to 2 Whisk together the lemon juice
the boil, then simmer, covered, with the remaining oil and some
until the sweet potato is soft, seasoning. Spread the ciabatta
about 10 mins. Whizz with a stick with the soft goat’s cheese and
blender until smooth. top with the courgette slices,

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Quick-fire
Easy
recipes
packed
with
barbecue
flavour
If the sun’s shining, it’s a great opportunity to eat outdoors

with an impromptu barbie. Sarah Cook’s menu uses
easy-to-buy ingredients that don’t require lengthy
marinating or fiddly preparation Photographs DavID Munns
64 bbcgoodfood.com may 2014

Weekend
Rev up
the BBQ,
enjoy the
sun!

‘We all long for glorious Bank Holiday
weather, but the outlook is often uncertain,
this early in the year. If the day dawns bright
though,you’ll love my easy menu. With a
simple starter, a selection of mains to share
and a special-looking pud, your guests will
have no idea how you managed to throw it
together at such short notice.
The secret? It’s all in the shopping and recipe
cheats. Most of the easy-to-find ingredients double up in different
recipes, so your supermarket dash will be just that – a dash! And
by using ingredients that pack a flavour punch, there’s no need
for lengthy marinating or preparing dishes in advance.
So, what are you waiting for? Just the sunshine!’ Sarah Cook
Raspberry sangrillinis
EASY
Makes 6 PReP 2 mins NO COOk
add a strip of orange zest, pared with a

vegetable peeler, to 6 Champagne glasses.
add a small scoop of raspberry sorbet,
a few raspberries, then top up the glass
with sparkling red wine (we used Jacobs
Creek sparkling shiraz) or sparkling rosé.
Per serVIng 115 kcals, protein 1g, carbs 11g,
fat none, sat fat none, fibre 1g, sugar 11g, salt none
Lemony spiced houmous

EASY
seRves 6 PReP 5 mins NO COOk
2 x 200g tubs ready-made houmous

MENU FOR 8 zest and juice 1 lemon, finely grated
If you’re making the whole 1 tbsp olive oil, plus extra to drizzle
menu it’ll feed 8, but individually, 2 tbsp harissa
each dish will serve 6 4 tbsp toasted pine nuts
½ small pack coriander or flat-leaf
parsley, roughly chopped
warm flatbread or toasted pitta,
cucumber sticks and radishes,
to serve
1 Mix the houmous with the lemon zest,

juice and 1 tbsp olive oil. spread over
a small plate, then swirl in the harissa.
2 scatter over the pine nuts and herbs,
drizzle with a dash more oil, and serve
with flatbreads or pitta, and cucumber
sticks and radishes for dipping.
Per serVIng 219 kcals, protein 7g, carbs 8g,

Weekend
Use
rosemary
dipped in
oil to brush
skewers
Menu photographs Andrew JAckson | Food styling sArAh cook | styling MAry cAdogAn
Spanish sausage
& spud skewers, p70

Spicy
makeover
for tasty
sweetcorn
Chilli-butter barbecued corn, p70

Weekend
Red citrus chicken, p70
Tender
chicken,
so easy
to pick up
and eat

Chilli-butter barbecued corn red citrus chicken Spanish sausage & BUy
spud skewers ThE BEsT
1 of 5 GluTEn EASY GluTEn
EASY A dAY frEE butter only frEE marinated chicken sAUsAGEs
EASY VIT c
ServeS 6 PreP 10 mins COOK 40 mins before cooking use really
ServeS 6 PreP 15 mins plus up to 24hrs ServeS 6 PreP 20 mins, plus soaking good, flavoured
The harissa will give this simple barbecue marinating COOK 25 mins COOK 40 mins sausages. Try
staple a real kick. British Pork
Red wine adds colour and flavour quickly 750g/1lb 10oz baby new potatoes chorizo-Style
100g/4oz butter, at room temperature and, coupled with the acidity of oranges, 2 large red peppers, or 8 small baby Sausages from
1 tbsp runny honey tenderises meat in super-fast time. peppers Waitrose;
1 tbsp tomato ketchup 12 Spanish-style sausages (see, right) Sainsbury’s Taste
2 fat garlic cloves, crushed 12 bone-in chicken thighs (or a small bunch of rosemary the difference
2 tbsp harissa mix of thighs and drumsticks splash olive oil chorizo Style Pork
6 corn cobs (cut in two if you have 250ml/9fl oz cheap red wine Sausages; Asda
more than 6 guests) 3 tbsp olive oil 1 Soak 8 wooden skewers for about Extra Special
3 oranges, zest and juice of one, 20 mins in water, so they don’t burn Merguez
1 Mash together the butter, honey, other 2 halved when you barbecue. Bring a pan of water Sausages or
ketchup, garlic and some seasoning, 4 garlic cloves, crushed to the boil, add the potatoes, simmer for Smoky Paprika-
beating until quite smooth. at this point, 1 tbsp dried oregano about 5-7 mins until just tender. Drain Spiced Sausages;
if you are also cooking for children, split and set aside to cool. If you’re using large Tesco finest Spicy
the mix into two serving bowls, before 1 Pull the skin from the chicken thighs. peppers, halve through the stalk, discard chorizo Style
stirring the harissa into just one bowl. Use a sharp knife to slash the meat on the seeds and white membrane, then chipolatas or
add a pastry brush to each butter mix. each a few times to the bone. Put in cut each half into 2-3 long wedges. Morrisons Spicy
2 Wrap each corn cob in a double layer a food bag, or baking dish, and pour over 2 Work with skewers in pairs, using Piri Piri style
of foil. Barbecue, turning, for 30-35 mins the wine, oil and orange juice. add the them to thread through both ends of Pork Sausages.
until tender and a little charred. If you zest, garlic, oregano and a really good a sausage. add a wedge of (or a whole
want them more blackened, simply grinding of black pepper, and squish baby) pepper, similar in size to the
unwrap and throw directly on the everything together. Marinate for 30 mins. sausage, then add a couple of potatoes
barbecue for a few more mins. 2 Lift the chicken from the marinade and to each skewer. Do the same with
3 Pile onto plates and let everyone season with salt. Barbecue for about another sausage, chunk of pepper and
butter their own. 20-25 mins, turning halfway, until cooked potatoes, finishing with a third sausage.
PER SERVING 277 kcals, protein 5g, carbs 27g, through (cut into the thickest one to repeat with remaining skewers, sausages
fat 17g, sat fat 9g, fibre 3g, sugar 6g, salt 0.4g check). If the chicken is overly charred, and veg. Chill until ready to cook. MAKE IT
but not cooked through yet, then transfer 3 Using the rosemary as a brush, coat GLUTEN-
to a baking sheet and put in the oven the skewers with some olive oil and FREE
on a low temperature to finish. Put the season well with pepper, then salt, Check the sausage
orange halves onto the barbecue, concentrating on the veg. Barbecue for ingredients – pure
cut-side down, and cook until charred, 20-30 mins, turning until the sausages chorizo sausages
hot and softening. Pile the thighs on are cooked through. Just before they’re usually contain
a platter, add the orange halves for done, throw the rosemary on the no breadcrumbs
squeezing over and serve. barbecue too (tie with water-soaked or bran, so
PER SERVING 460 kcals, protein 46g, carbs 3g, string into a bunch if you’re worried about are naturally
fat 26g, sat fat 6g, fibre 1g, sugar 2g, salt 1.6g them falling onto the coals). When charred gluten-free.
and fragrant, transfer skewers to a platter.
To serve, cut through the sausages and
peppers to make skewers into singles.

Weekend
Middle Eastern carrot

& feta salad, p73
Tangy
cheese and
a moreish
dressing

Weekend
2 tbsp runny honey

juice 2 lemons
Your handy 50g/2oz sultanas or raisins
200g pack feta
shopping list ½ small pack coriander or flat-leaf

parsley, roughly chopped
Fruit & veg
4 oranges
2 x 200g punnets raspberries 1 Bring a large pan of water to the boil.
3 lemons add the carrots, and cook for about
small pack coriander or flat-leaf 8-10 mins until tender. meanwhile,
parsley in a large mixing bowl, mix together
1 cucumber and bag of radishes the cumin seeds, ground spices, honey
for crudité and lemon juice, with some seasoning,
6 corn cobs middle eastern carrot using a small whisk or fork.
750g/1lb 10oz baby new potatoes & feta salad 2 Drain the carrots, let them steam-dry
2 large red peppers, or for a few minutes in the colander,
EASY 1 OF 5 GLuTEn
8 small baby peppers A dAY FrEE then mix them into the dressing with
small bunch of rosemary ServeS 6 PreP 15 mins COOK 10 mins the sultanas or raisins. Leave at
1kg/2lb 4oz carrots room temperature.
1 large iceberg lettuce 1kg/2lb 4oz bag carrots, peeled, 3 To serve, crumble over the
halved lengthways and cut feta and scatter with the herbs.
Meat & dairy into chunks Gently toss together.
pack of butter 2 tsp cumin seeds PER SERVING 167 kcals, protein 7g, carbs 19g,
12 bone-in chicken thighs or ½ tsp each ground cinnamon and fat 8g, sat fat 5g, fibre 6g, sugar 18g, salt 1.7g
a mix of thighs and drumsticks coriander
12 Spanish-style sausages (see, p70)
200g pack feta
150ml pot natural yogurt
Crisp
2 x 300g packs cream cheese
and chunky
600ml/1pt double cream
– great for
Iceberg with yogurt dressing sharing
Storecupboard Items
EASY LOW 1 OF 5 GOOd GLuTEn
jar of harissa FAT A dAY 4 YOu FrEE
2 x tubs ready-made houmous ServeS 6 PreP 5 mins NO COOK

flatbreads or pitta
2 x 250g pack of gingernut biscuits 150ml pot natural yogurt
2 tbsp mint sauce
drinks 1 tbsp white wine vinegar
1-2 bottles sparkling red wine 1 large iceberg lettuce
or rosé
250ml/9fl oz cheap red wine 1 mix the yogurt, mint sauce and
150ml/¼pt Marsala, Madeira vinegar with 2 tbsp water. Cover
or medium-sweet Sherry and chill until ready to serve.
2 Trim the end off the iceberg stalk,
Check your fridge, freezer then halve and cut each half into
and cupboards for 3-4 wedges. arrange on a platter, drizzle
tub of raspberry sorbet over the yogurt dressing and serve.
5 tbsp olive oil PER SERVING 38 kcals, protein 2g, carbs 5g,
4 tbsp toasted pine nuts fat 1g, sat fat 1g, fibre 1g, sugar 5g, salt 0.1g
3 tbsp runny honey
1 tbsp tomato ketchup
6 garlic cloves
1 tbsp dried oregano
2 tsp cumin seeds
½ tsp each ground cinnamon
and coriander
50g/2oz sultanas or raisins
2 tbsp mint sauce
50g/2oz icing sugar, sifted

Weekend
Easy raspberry & ginger 150ml/¼pt Marsala, Madeira or remaining alcohol. Stack, brushed-side
trifle cheesecake medium-sweet Sherry down, on a cake plate or stand, then
2 x 300g packs cream cheese repeat to make a large round base of
EASY
600ml/1pt double cream biscuits. Spread over a layer of cream,
SErvES 8-10 PrEP 25 mins plus chilling 50g/2oz icing sugar, sifted squish in some raspberries, then repeat
NO COOK 2 x 250g packs of gingernut biscuits with another layer of biscuits, pressing
2 x 200g punnet of raspberries (minus down slightly to stick. repeat layers,
Cheesecake is one of my favourite puddings, the fruit used for the sangrillinis) finishing with a fourth layer of cream
and always a crowd-pleaser. But whether and raspberries. Cover with an upturned
it’s baked or set with gelatine, it needs to 1 Put 50ml of the alcohol in a bowl mixing bowl, or very loosely with cling
be prepared ahead and chilled. Not with with the cream cheese and beat with film, then chill until ready to serve.
this clever number. It tastes great an electric whisk until smooth. Add the It’s good after 2 hrs, but could be made
immediately, but if you make it before you cream and sugar and beat again until the day before, too. Serve with a
start barbecuing it will allow the biscuits well mixed and softly whipped. sprinkling of crushed gingernut biscuit.
to soften. The tart raspberries are a lovely 2 Using a pastry brush, quickly brush PER SERVING (10) 829 kcals, protein 6g, carbs 46g,
balance to the cream. a gingernut biscuit with a little of the fat 67g, sat fat 41g, fibre 1g, sugar 26g, salt 0.9g
Takes
just half an
hour to
prep

PP m Dig
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James Martin’s
Bank Holiday lunch Whatever the weather, this extra-special
roast from BBC One Saturday Kitchen
host James Martin is guaranteed
to bring a little spring sunshine to your
family’s meal Photographs WIll HeaP
Sunday lunch for 6

• Italian-style roast pork with
crispy crackling
• Lemony potato gratin
• Broccoli & green beans with
toasted hazelnut butter
• Sweet roasted onions
• Apricot & ginger frangipane tart
EASy wAyS To gET AHEAD

• You can make the gratin the day before. Cover
and chill overnight, then simply reheat on the
day at 180C/160C fan/gas 4 for 45 mins.
• Make the tart case the day before and leave
Unbeatable crackling – in the fridge until ready to use. If you’re going
every time to serve the tart cold, you can bake the whole
thing the day before.
• Make the spice rub for the pork in the morning.
• Cook the beans and broccoli, then refresh in
iced water, ready to reheat in the melted butter.

Weekend
As good as Dauphinoise,
but a touch lighter
Crispy green veg

with added crunch
Turn red onions

into a special side

Italian-style roast pork Sweet roasted onions Lemony potato gratin
with crispy crackling
EASY lOW 1 OF 5 GluTEn EASY GluTEn
FAT A dAY FREE FREE
EASY
SERVES 6 PREP 10 mins SERVES 6 PREP 20 mins plus resting
SERVES 6 PREP 25 mins plus marinating COOK 1 hr 10 mins COOK 1 hr 10-1 hr 20 mins
and resting COOK 2 hrs 15 mins
Don’t worry if you can’t find very small red Potato Dauphinoise can be a bit rich, so
The Italians created a wonderful treat when onions, medium ones will work just as well I’ve used a mixture of stock and cream
they invented their famous fennel-flavoured – but you’ll only need six and they’ll take a here, which means that this gratin is still
roast pork dish, Porchetta. I’ve taken those little longer to cook. creamy but a little less heavy.
flavours and used them in this roast.
12 small red onions zest 1 large lemon
3 garlic cloves, finely chopped 1½ tbsp olive oil 4 thyme sprigs, leaves only
3 bay leaves, roughly chopped 1½ tbsp balsamic vinegar ½ tsp freshly grated nutmeg
1 tsp black peppercorns 2 tbsp maple syrup 200ml/7fl oz double cream
2 tsp sea salt 200ml/7fl oz vegetable or chicken
1½ tbsp fennel seeds 1 Heat oven to 180C/160C fan/gas 4. Cut stock (or gluten-free alternative)
2½ tbsp olive oil about 1cm off the top and bottom of 1.25kg/2lb 12oz potatoes, peeled and
1.8kg/4lb rolled pork loin, untied, each onion and peel off the skin. Nestle very thinly sliced
with the skin scored the onions in a small roasting tin or 25g/1oz butter
1 onion, cut into wedges casserole dish, so that they fit snugly
1 lemon, cut into wedges together in a single layer. Drizzle over 1 Heat oven to 180C/160C fan/gas 4. Put
FOR THE GRAVY the oil and balsamic vinegar, season, the lemon zest, thyme, nutmeg, cream,
2 tbsp plain flour then get your hands in and toss the stock and plenty of seasoning into a large
125ml/4fl oz Marsala or red wine onions to coat. Cover the tin with foil saucepan and bring to a simmer. Add the
500ml/18fl oz vegetable or chicken and roast for 40 mins until tender. potatoes, stir well, and cook gently for
stock 2 Remove the foil and drizzle over the 8 mins until beginning to soften, stirring
maple syrup, then return to the oven, every so often so they don’t stick.
1 Pound the garlic, bay, pepper, 1 tsp sea uncovered, for 20-30 mins, until the 2 Grease a medium casserole dish using
salt and 1 tbsp of the fennel seeds using onions are caramelised. a little of the butter. Spoon the potatoes
a pestle and mortar, then stir in 1 tbsp oil. PER SERVING 89 kcals, protein 2g, carbs 14g, and creamy liquid into the dish and dot
Place the pork, skin-side up, in a clean sink fat 3g, sat fat none, fibre 2g, sugar 11g, salt 0.1g the remaining butter over the surface.
and pour over a kettleful of boiling water Cover with foil and bake for 30 mins.
WInE (this tightens the skin – the first step Broccoli & green beans with Remove the foil and return to the oven
noTEs towards great crackling). Drain, pat dry toasted hazelnut butter for a further 30-40 mins until the
Chenin Blanc is the and place, skin-side down, on a chopping potatoes are soft and the surface is
EASY 1 OF 5 GOOd GluTEn
first choice with board. Rub the garlicky paste all over it, A dAY 4 YOu FREE golden. Leave to rest and cool for
roast pork. Try then roll up the loin and tie it at intervals SERVES 6 PREP 10 mins COOK 5 mins 15 mins before serving.
Planalto White with kitchen string. Arrange the onion and PER SERVING 351 kcals, protein 5g, carbs 34g,
Reserva 2012, lemon in the centre of a roasting tin and sit 250g pack green beans, trimmed fat 22g, sat fat 13g, fibre 4g, sugar 2g, salt 0.2g
Douro, Portugal, the pork on top, skin-side up. Rub the rind 220g pack thin-stemmed broccoli
13%, (£7.99, or buy with the remaining salt and leave at room 25g/1oz blanched hazelnuts, roughly
two bottles for temperature, uncovered, for 1 hr. chopped Taste team comment
£6.49 each until 2 Heat oven to 230C/210C fan/gas 8. Rub 25g/1oz butter ‘The pork stayed really juicy
28 April, Majestic). the skin of the pork with the remaining and the garlicky paste added a
An original blend oil. Lightly crush the remaining fennel 1 Bring a large pan of water to the lot of flavour. The crackling
of four local seeds and scatter over the meat. Roast boil. Add the beans and simmer for came out really well, too.
grapes, it’s floral for 30 mins, then turn the heat down to 1 min, add the broccol and then ‘Everyone loved the potato gratin –
and fruity with a 180C/160C fan/gas 4 and continue to cook for 3 mins more until tender. Drain. the crispy topping added texture. The
note of spice. roast for 1 hr 20 mins. Remove the pork, 2 Meanwhile, heat a large frying pan and hazelnuts were a lovely, surprising
cover loosely and leave to rest for gently toast the hazelnuts until golden addition to the greens, and the sweet
30 mins. If your crackling isn’t crisp, pop brown. Add the butter, let it melt and roasted onions complemented the
the joint under a hot grill for a few mins, foam for just a few mins, but don’t let it pork really well.
but watch it as it will burn very easily. burn, then season well. Tip the drained ‘The dessert was easy to make and
3 Meanwhile, make the gravy. Tip away vegetables into the frying pan and toss made me feel more confident about
all but 1 tbsp of fat from the tin and put in the butter until everything is coated. making my own tart base in the future.
Food styling EMILY KYDD | Styling JENNY IGGLEDEN
on the hob. Add the flour and mix with PER SERVING 76 kcals, protein 3g, carbs 2g, Next time, I would add more ginger.’ JOE
the onion and lemon, scraping any bits fat 7g, sat fat 3g, fibre 3g, sugar 1g, salt 0.1g
from the bottom. Pour in the Marsala and
let it bubble, then gradually add the stock
and any of the resting juices, and simmer James will be cooking live at the BBC
MAKE IT GluTEn
FREE gently for 8-10 mins. Season, if needed, Good Food Show Spring, at the HiC
Substitute the gravy and strain through a sieve before serving. Harrogate, 25-27 April. For more details
for a gluten-free PER SERVING 676 kcals, protein 64g, carbs 8g, and to book tickets, turn to page 99
alternative. fat 42g, sat fat 14g, fibre 1g, sugar 2g, salt 2.2g or visit bbcgoodfoodshow.com

Weekend
Apricot & ginger floured surface and line a 22cm loose-

frangipane tart bottomed tart tin, pressing it into the
sides. Chill for 30 mins.
A liTTlE EFFORT
2 Meanwhile, prepare the frangipane. WInE
SERVES 6-8 PREP 30 mins plus chilling Using an electric whisk, beat the butter noTEs
and cooling COOK 50 mins until creamy, then add the sugar and For the pudding,
continue beating until light and fluffy. choose a bottle of
FOR THE PASTRY Gradually add the eggs, beating well after super-succulent
200g/7oz plain flour each addition, then stir in the almonds, Vistamar Late
100g/4oz cold butter, cubed flour, ginger and 1 tbsp ginger syrup. Harvest Moscatel
50g/2oz golden caster sugar 3 Heat oven to 180C/160C fan/gas 4 and 2012, Limarí, Chile,
few drops vanilla extract put in a baking tray to heat. Spoon the (£6.49/37.5cl,
1 egg yolk frangipane into the tart case and smooth. Majestic).
FOR THE FRAnGiPAnE Poke the apricots into the frangipane.
100g/4oz butter, softened Transfer to the baking tray and bake for
100g/4oz golden caster sugar 40-50 mins (cover with foil after 30 mins
2 eggs if the tart is taking on too much colour)
140g/5oz ground almonds until the fruit is tender and a skewer
75g/2½oz plain flour, plus extra poked in the frangipane comes out clean.
for dusting 4 Leave the tart to cool in the tin
2 balls stem ginger in syrup, finely for 10 mins, then transfer to a wire rack.
chopped, plus 3 tbsp of syrup Heat the remaining ginger syrup in a pan
8-10 apricots, stoned and quartered until thickened, and glaze the tart with it.
TO SERVE Serve warm or cold, dusted with icing
icing sugar, crème fraîche and vanilla sugar, with a dollop of crème fraîche
bean paste (optional) mixed with a little vanilla bean paste,
if you like.
1 To make the pastry, tip the flour, butter PER SERVING (8) 539 kcals, protein 9g, carbs 52g,
and a pinch of salt into a food processor. fat 33g, sat fat 15g, fibre 2g, sugar 27g, salt 0.5g
Pulse until the mixture resembles
breadcrumbs. Add the sugar and pulse
again. Add the vanilla, egg and 1-2 tbsp
ice-cold water, and pulse until the dough
just comes together. Tip out and shape
into a disc. Roll out the pastry on a lightly

A Maisie
big part of getting
kids cooking is
to give them an
understanding of how
meals are made, and makes
pesto
the raw ingredients they
contain. I’ve yet to meet
a child who doesn’t like pesto – it’s the
favourite of both my children – but I bet most
of them don’t realise that it’s made from
pasta
basil, or, indeed, what basil is.
At home, I’ve been teaching my kids how
to make foods they take for granted from
scratch – we’ve covered fish fingers, baked
beans, pizza and pesto pasta. Whether
in the end they prefer shop-bought or
homemade, later in life this allows them
to make healthier food choices.
BEFORE YOU sTART

t you have
Clear the sur face so tha
ee co oki ng are a.
a clutter-fr
or get your child
roll up their sleeves,
top.
to wear a short-sleeved
ck long hair
put on an apron, tie ba
or use a hairb an d.
ly.
Wash hands thorough
ts and equipment
gather your ingredien
together. Maisie makes her
supervised
never leave a child un
in the kitche n. favourite pasta dish
WHAT YOU NEEd
knife that’s for a special vegetarian
pe r or sui table for a child family supper
Mini chop
La rge saucepan
pestle and mortar Photographs DAVID MUNNS
Wooden spoon
small frying pan
Mixing bowl
Chopping board
Kids the writing in red is for you

GROWN-UPS the writing in black
is for you
Best-ever pesto & potato pasta

EASY
pesto only
You will probably demolish this in one sitting, but

if you have any leftover pesto it will keep for 3 days
in the fridge and any leftover pasta makes a great
lunchbox salad for the next day.
150g green beans

300g new potatoes
300g short dried pasta like fusilli,
or a long pasta like linguine
FOR THE PESTO
large bunch basil
50g pine nuts
50g Parmesan (or vegetarian alternative),
grated, plus extra to serve (optional)
2 garlic cloves
1 Pick the basil for the pesto.
Get your child to pick the basil leaves off
the stalks. ask them to look at and smell the
2 Make the pesto.
Toast the pine nuts in a pan over a low heat.
a child of seven years plus can stir the nuts in the
100ml olive oil leaves as you tell them the name of the herb pan. Tip into a mini chopper (or use a pestle and
PER SERVING (6) 540 kcals, protein 12g, carbs 46g, until they remember it – try to do this with all mortar) with the basil, Parmesan, garlic and olive
fat 34g, sat fat 6g, fibre 4g, sugar 2g, salt 0.2g herbs when you can. oil. Blitz or pound into a green sauce, then set aside.

Weekend
WHAT WE’VE LEARNT

As well as making a family meal, this
recipe requires a couple of key skills
that will help younger children become
a more confident cook.
Cooking pAstA pasta has become

such a staple part of the family diet that
it’s really useful for children to know how
For more recipes to cook it. it’s one of the first lessons of
you can cook with everyday cooking and the sooner they
your children, visit understand it, the better.
bbcgoodfood.com/
kidscookingrecipes identifying herbs/ingredients
every time you cook with an aromatic
ingredient, encourage your child to
smell or taste it and repeat the name
of the ingredient. this can start from
a very early age, before they actually
start cooking properly. it’s such a
little thing, but it helps children to feel
comfortable around food and excited
about trying new ingredients.
• If your child is a dab hand in the kitchen and

aged between eight and 12, why not enter Junior
MasterChef. Visit bbc.co.uk/cbbc/articles/
junior-masterchef-be-on-a-show.
Next month
Maisie’s teriyaki
salmon parcels
Food styling BARNEY DESMAZERY | Styling JENNY IGGLEDEN
3 Chop up the beans.

Using the child-friendly knife, get children
from the age of five to chop the green beans into
4 Cook the vegetables and pasta.
Bring a large pan of water to the boil, add the
potatoes and boil for 3 mins. Remove from the heat
5 Mix everything together.
Drain everything well and tip into a bowl.
Spoon most of the pesto into the pasta and stir
shorter lengths, and quarter the potatoes. younger and ask the child to tip in the pasta and give it a stir. everything together to coat. Bring the large bowl of
children can snap the beans into short lengths Put the pan back on the heat, boil the pasta for pasta to the table and serve with extra Parmesan,
while you prepare the potatoes. 5 mins, add the beans and cook for a final 3 mins. more basil and remaining pesto, if you like.

M y Hidden bulb cake
is based and baked around the theme
of gardening, and was inspired by all
the springtime bulbs sprouting at this
time of year. I have a habit of seeing
everything as food, and the skin
surrounding a bulb reminded me of
thin filo pastry – hence the idea was
planted, then I began sketching and
working out how to acheive this
showstopping bake!
Beneath the chocolate soil lies
a dense chocolate and beetroot loaf
cake, with hidden baked bulbs. The
addition of beetroot provides the
crumb with a sweet earthiness,
which complements the ground
almonds in both the cake mixture
and the marzipan.
Marzipan is found not only within
the bulbs, but around the outside of
the cake in the colour and form of a
terracotta pot. When the cake is
sliced, it reveals hidden almond
cupcake bulbs with whole almonds
at their core.’
Frances’
brilliant
In the first of a brand-new series,
bake
Frances Quinn, winner of BBC’s Great
British Bake Off, shares her recipe for a
bake inspired by the Hidden vegetable
cake that helped her win last year’s title
Photographs GARETH MORGANS

Weekend
Blipp this page to see an

exclusive behind-the-scenes
video of Frances on our photo
shoot. Turn the page for details.
Exclusive
recipe
created for
Enjoy time in the kitchen over

the holidays creating this fun
– and very delicious – cake

Hidden bulb cake START BY MAKING THE LOAF CAKE some of the layers of pastry – don’t worry
1 Heat oven to 180C/160C fan/gas 4. if the pastry cracks, this all adds to the
MORE OF A CHALLENGE effect (step E). Place each bulb top in a
un-iced Grease and line a 900g loaf tin with
SERVES 10-12 PREP 2 hrs baking parchment. In a large bowl, beat muffin case in a muffin tin and bake for
COOK 1 hr 25 mins the butter and sugar until light and fluffy. 10-15 mins until the filo is crisp and
Measure the soured cream into a jug, golden. Dust with a little cocoa powder
FOR THE CHOCOLATE, BEETROOT beat in the eggs and stir through the (step F) then set aside to cool.
& ALMOND LOAF CAKE beetroot, the vanilla and almond extracts.
175g salted butter, softened, plus Sift all the dry ingredients into a separate C D
a little extra for greasing bowl and add this along with the soured
175g light muscovado sugar cream mixture to the creamed butter
100ml soured cream and sugar. Mix thoroughly, then fold in
3 large eggs the dark chocolate.
125g cooked beetroot (not in vinegar), 2 Scrape the mixture into the prepared
drained and blitzed or grated loaf tin and bake in the middle of the
½ tsp vanilla extract oven for 40 mins. The cake should be
½ tsp almond extract risen and firm to the touch. Test with a
150g self-raising flour skewer to ensure the cake is cooked in GOOD FOOD
50g cocoa powder the middle. Leave to stand for 10 mins TEST
50g ground almonds before turning out onto a wire rack to KITCHEN E F
½ tsp baking powder cool. Keep the oven on for the cupcakes. VERDICT
½ tsp bicarbonate of soda MAKE THE CHOCOLATE GANACHE We loved the
50g dark chocolate, blitzed or grated 3 While the cake is cooking, make the addition of beetroot
FOR THE CHOCOLATE GANACHE ganache. Put the chocolate into a to the sponge –
150g dark chocolate, finely chopped medium bowl. Heat the cream in a together with the
150ml double cream saucepan over a medium heat, and when almonds it helped to
1 tsp vanilla extract it is just coming to the boil, pour it over give the cake its
FOR THE BuLB CuPCAKES the chocolate, leave to sit for 1 min, then lovely, crumbly
25g salted butter, softened stir until smooth and shiny. Add the texture. This is a
25g golden caster sugar vanilla extract and mix, then leave to project for more CREATE THE BuLB TIPS
25g self-raising flour cool completely. confident bakers, 6 Colour the remaining marzipan green
10g ground almonds MAKE THE BuLB CuPCAKES but it tastes as good for the bulb tips and mini tips – it’s nice
drop of vanilla extract 4 Put all the ingredients except the whole as it looks, so is well to use a few different shades of green
drop of almond extract almonds in a bowl and beat using an worth the effort. (step G). Twist 3 short sausages of green
1 large egg electric hand whisk. Put 3 cupcake cases marzipan together to create each bulb
3 whole almonds in a muffin tin and divide the mixture tip (step H) – you’ll need three large ones,
FOR THE MARZIPAN FILO BuLB TOPS between them. Bake for 15 mins until the then make as many smaller ones as you
100g white marzipan, shop bought or cakes are risen and firm to the touch. can from the leftover green marzipan.
make your own (see far right) Test with a skewer to ensure the cakes
½ pack filo pastry sheets (about 135g) are cooked in the middle. Leave to stand
20g salted butter, melted for 10 mins, then make an incision in the G H
1 tsp cocoa powder top of each cake with a sharp knife and
FOR THE TERRACOTTA POT, insert a whole almond into each one,
BuLB TIPS & CHOCOLATE SOIL pointed-side up. Keep the oven on.
800g white marzipan, shop-bought or
make your own (see far right) NExT, MAKE THE MARZIPAN
paste food colours (we used Sugarflair FILO BuLB TOPS
Dark Brown, Tangerine/Apricot, 5 Roll 3 walnut-sized pieces of marzipan
Christmas Green and Spruce Green) into balls for the bulbs. Unroll the filo
100g dark chocolate, chopped sheets and cut into strips, roughly 5cm
½ tsp almond extract wide. Brush with melted butter (see TO CARvE AND PLANT THE
½ tsp vanilla extract step A) and wrap the strips around the BuLB CuPCAKES
½ tsp cinnamon marzipan balls, buttered side facing 7 Remove the cases from the cooled
icing sugar, for dusting outwards (step B). Cut off the bottom cupcakes and, using a small knife, cut
2.5cm of each ‘bulb’ so that they sit flat away the sharp edges of the cupcakes,
(step C), then pinch the tops together to create a rounded bulb shape (step I).
slightly (step D). Unfold and curl back 8 Carve out 3 evenly spaced holes at the
top of the loaf cake with a round cookie
A B cutter (about 5cm wide) and spoon out to
accommodate the cupcake bulbs (step J).
Place the carved-out cake into a bowl
and break into crumbs. Mix in the 100g
chopped chocolate – this will be the top
soil. Fill each hole with a little ganache to

Weekend
help the cupcakes stick in place (step K), DECORATE THE TOP
then place each one into a hole. Spread 10 Using some of the ganache as glue,
a thin layer of the chocolate ganache stick the marzipan filo bulb tops on top
around the sides of the loaf cake with of the bulb cakes (step P). Spoon and
a palette knife (step L), then set aside spread the rest of the ganache over the
while you make the terracotta pot. Blipp this page to loaf and around the bulbs – this is easiest
see an exclusive using a large paintbrush (step Q), then
behind-the- scatter over the chocolate soil (step R).
I J scenes video of 11 Poke a marzipan bulb tip into each filo
Frances on our bulb top (step S), make a few incisions
photo shoot. with a cocktail stick into the soil and
Simply download insert the mini marzipan bulb tips Homemade marzipan
the Blippar app (step T). Store in a sealed container for
up to 3 days, best eaten within 2 days. EASY GLuTEN
FREE
from the Apple
app store or PER SERVING (12) 657 kcals, protein 11g, carbs 42g, MAKES roughly 1kg PREP 20 mins
Google Play, fat 43g, sat fat 21g, fibre 4g, sugar 35g, salt 0.9g plus chilling NO COOK
open the app
and hold your Put 1 large egg, 1 egg yolk, ½ tsp
device over the P Q almond extract and ½ tsp vanilla
K L extract into a large bowl and beat
page to see the
extra content together with a fork.
come to life. Sift over 300g icing sugar,
400g ground almonds and a pinch
of salt. Mix together and work into
a paste, adding a little water if it
looks dry or crumbly.
Colour with paste food colours
as desired, then transfer to the fridge
to firm up slightly before using.
R S
MAKE THE TERRACOTTA POT
9 Knead the brown and apricot food
colours, extracts and cinnamon into the
remaining marzipan until smooth. Roll out
on an icing sugar dusted surface to 1cm TAKE UP THE CHALLENGE!
thickness, roughly 7.5cm high and 65cm If you make Frances’ cake, we’d love to
long (or big enough to cover your loaf see your photos. Send them to us at
cake). Trim the edges to neaten – this is enquiries@ bbcgoodfoodmagazine.com
easiest with a pizza cutter and ruler (step for your chance to appear in the magazine.
M), then wrap the marzipan around the
cake (step N), seal the ends together and T
smooth. Using a ruler or knife, score a
line around the pot for definition (step O).
M N Frances is always buzzing with ideas and

sketches everything in her notebooks
Portrait STUART WOOD | Food styling EMILY KYDD and FRANCES QUINN | Styling JENNY IGGLEDEN

Spring supper
for two
Asparagus with duck egg
BBC chef Tom Kerridge uses the best seasonal
produce when cooking at home, and lets the ingredients
speak for themselves – just as he does at his Michelin-
starred pub in Marlow Photographs DaVID MuNNS
dressing & parsley

A LiTTLE EFFOrT 1 OF 5
FOLATE A dAY
ServeS 2 PreP 20 mins COOK 20 mins
50g butter, cubed

10 asparagus spears, peeled and the
woody ends of the stalks broken off
(see p117 for how to prepare)
FOr THE duCK EGG drESSinG
1 duck egg yolk, plus 1 hard-boiled
duck egg, shelled and
½ finely grated
25ml white wine vinegar
¼ tsp English mustard powder
¼ tsp sugar
pinch of smoked paprika
50ml double cream
1 tbsp capers in brine, drained, chopped
1 tbsp finely chopped flat-leaf parsley
leaves, plus extra leaves to garnish
1 Pour a couple of centimetres of water

into a saucepan over a high heat and
bring to the boil.
2 For the dressing, whisk the egg yolk,
vinegar, mustard, sugar, a pinch of salt,
smoked paprika and 1-2 tbsp water
together in a heatproof bowl that will
sit on top of the pan without touching
the boiling water.
3 Place the bowl on top of the boiling
water and whisk until the mix is creamy
and doubles in volume.
4 Fold grated egg into the dressing. Add
the double cream, capers and parsley.
remove pan from the heat and set aside.
5 To the cook asparagus, bring 150ml water
and the butter to the boil in a frying pan
over a high heat, stirring to dissolve the
butter. Add a pinch of salt, then place ‘I’m not interested in pretentious food
the asparagus in the pan and simmer for or bells and whistles. Remember, proper
3-4 mins until tender. remove asparagus
from the pan and drain on kitchen paper.
food is the result of treating quality
Divide among 2 plates, drizzle the ingredients lovingly and with respect.
dressing over and garnish each plate with I like good, honest dishes with bags of
parsley leaves. Serve immediately, with
the extra dressing on the side.
flavour – delicious, interesting food that
PER SERVING 458 kcals, protein 11g, carbs 3g, people can’t wait to eat’

Weekend
WHAT TO Steamed orange & thyme 25g butter, melted your steamer basket. Place the trout
DRINK rainbow trout ½ tbsp fennel seeds, toasted fillets, skin-side up, on the baking
Italian whites are ½ tbsp lemon thyme leaves parchment and steam for 3-4 mins. The
1 OF 5 GLuTEn
EASY FOLATE OMEGA-3 A
the smart choice dAY FrEE freshly grated zest 1 orange fish should be still a little raw at this
with delicate fish ServeS 2 PreP 25 mins COOK 15 mins sea salt flakes, to taste point. Gently peel the skin from the fillets
dishes. The crisp, rapeseed oil, to serve and drizzle the flesh with the melted
elegant fruit of Rainbow trout is farmed, sustainable and butter. Discard the skin. Season the fillets
Finest Pecorino good value for money. But the real stars of 1 Bring a saucepan of salted water to the with the fennel seeds, thyme leaves and
2012, abruzzo, this dish are the toasted fennel seeds, orange boil over a high heat. Add potatoes and orange zest. Sprinkle over sea salt flakes
13% (£7.99, Tesco), zest and thyme leaves – they give the mild return to the boil, then cook for 8-10 mins to taste, then re-cover the steamer and
highlights the trout flavour a massive lift. until tender. Drain well, then leave them steam the fillets for 1-2 mins more until
sprinkling of fennel in the colander to steam-dry for 3-4 mins. the flesh flakes easily.
and orange 200g baby new potatoes, scrubbed 2 Transfer the potatoes to a bowl. While 4 Spoon potato salad onto 2 plates and
dressing. and halved they are still hot, stir in the yogurt and add a fillet to each. Drizzle with rapeseed
2 tbsp Greek yogurt, or to taste mint, then add the lettuce and season. oil and serve.
2 tbsp chopped mint Keep to one side until needed. PER SERVING 369 kcals, protein 29g, carbs 20g,
1 Baby Gem lettuce, rinsed and 3 Select a pan that your steamer fits over fat 20g, sat fat 10g, fibre 3g, sugar 4g, salt 0.5g
shredded and bring about 5cm water to the boil
2 rainbow trout fillets, pin-bones over a high heat. Cut out a sheet of
removed but skin left on baking parchment that fits the base of
Pop the fish on to steam as soon

as you’ve finished the first course
– they’ll be ready in minutes

Weekend
Lemon posset 1 Mix the cream and sugar together in

a saucepan over a high heat and bring
EASY GlutEn
frEE to the boil, stirring to dissolve the sugar.
ServeS 2 PreP 5 mins plus 2 hrs chilling Turn the heat down to a simmer and
COOK 5 mins stir for 1-2 mins until the bubbles are
quite large. Add the lemon juice and
This has been on The Hand & Flowers whisk thoroughly.
lunch menu many times, and is a real 2 Pass this mix through a fine sieve into
favourite of mine. It’s so easy to prepare a bowl and leave to cool for about 5 mins. recipes adapted
and sets very quickly. Skim off any air bubbles, then pour the from Tom
posset into your serving glasses. Leave Kerridge’s Proper
225ml double cream to cool completely, then place the Pub Food (£20,
65g caster sugar glasses in the fridge for at least 2 hrs. Absolute Press).
freshly squeezed juice 1 lemon, plus When the lemon posset is set, serve it You can buy the
zest to decorate with shortbread or biscott, if you like. book for just £17.
shortbread or biscotti (or gluten-free PER SERVING 687 kcals, protein 2g, carbs 34g, Call 01326 569444,
alternative), to serve (optional) fat 60g, sat fat 38g, fibre 2g, sugar 35g, salt 0.1g p&p is free. Or
buy online at
sparkledirect.
WHAT TO DRINK com/goodfood
Only the thrillingly sweet, medal
winning Seifried Sweet Agnes Riesling 2012 • Tom will be at
will do: Nelson, NZ, 11% (from £14.99/37.5cl, the BBC Good
Laithwaites, drinkshop.com). Also spot-on Food Show
with lemon tart or creamy blue cheese. Summer, nEC
Birmingham,
12-15 June. See
page 99 for
Create a real winner with details and how
just three ingredients to book tickets or
visit bbcgoodfood
show.com.
Food styling EMILY KYDD | Styling VICTORIA ALLEN

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PREP 30 mins COOK 1 hr
For The Cake

175g Stork tub
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175g self-raising flour
1 tsp baking powder
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For The iCing
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In next month’s issue
Summer recipes Spectacular
Brazilian BBQ ● Gorgeous gooseberries
wedding
Cook to impress cake
Special menu for two ● Homemade croissants Frances Quinn
creates a modern
showstopper
Feelgood food
Low-cal suppers ● Brain-boosting meals & snacks
Tangy roasted chilli prawns Smoking chilli chicken & sweetcorn pizza
Preserve summer! Pickled cherries
ON SALE FRO
M Cajun chicken & pineapple burger Barbecue pork salad with gooseberry dressing
1 MAY
Weekend
Mary’s shortbread ‘I’m never without

a tin of shortbread
Bake for
to offer visitors.
the tin
However, I wanted
to give you a new
twist on the classic
version, so I’ve
added cranberries and white
chocolate chips to the dough. The
result? Irresistible – I often have
to hide the tin from myself!’
Mary Berry, judge on BBC’s
Great British Bake Off
Cranberry & white

chocolate shortbread
EASY
CUTS INTO 8 wedges PREP 20 mins

plus chilling COOK 40 mins
100g/4oz softened butter, chopped,

plus extra for greasing
100g/4oz plain flour, plus extra
for dusting
50g/2oz semolina
50g/2oz caster sugar, plus extra
to finish
50g/2oz dried cranberries
50g/2oz white chocolate chips
1 Heat oven to 150C/130C fan/gas 2.

Lightly grease a baking tray.
2 Mix the flour and semolina together
in a bowl, add the butter and rub in
with your fingertips until the mixture
resembles breadcrumbs. Stir in the An old favourite made more luxurious
sugar, cranberries and chocolate
chips. Squeeze the mixture together
to make a smooth dough.
3 Roll out the dough on a lightly floured MAry’s kitchen notes • if your sugar has become hard, put a slice of bread
work surface into a 20cm round. Lift • Semolina gives the shortbread a lovely in the container overnight, or warm the sugar in the
onto the baking tray. Crimp the edges crunch, but you can use cornflour or rice microwave for just a second or two before use. Take
to decorate. Prick all over with a fork flour instead. you will find dried cranberries care to do this in very short bursts or it will burn.
and score into 8 wedges with a sharp in all the supermarkets. • i stock two different types of caster sugar: refined
knife. Chill for about 30 mins until firm. • The shortbread will keep for up to 1 week in white, which is best for meringues, and unrefined
4 Bake for 40 mins or until pale golden. an airtight container. it will keep for 2 months (golden), which i prefer to use for sponge cakes
Food styling Kim morphew | Styling polly webb-wilSon
Mark the wedges again and sprinkle in the freezer. Defrost at room temperature. (although this is a personal choice; refined sugar
the shortbread with sugar. • Given how frequently i bake, i keep a wide serves exactly the same purpose, it simply
5 Allow to cool on the baking tray range of sugar varieties in my cupboard, as produces bakes that are paler in colour).
for 5 mins, then lift off carefully and different sugars serve different purposes. Recipe adapted from Mary Berry
transfer to a wire rack to cool completely. As a general rule, i prefer to use unrefined Cooks (£20, BBC Books). Photographs
Cut into wedges to serve. sugars. Keep these in a container with © Georgia Glynn Smith. You can buy
per weDGe 234 kcals, protein 2g, carbs 28g, a lid. it doesn’t have to be airtight, as the book for just £17. Simply call
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Vegetarian
specials Give vegetarians a treat with Celia Brooks’ imaginative dishes
full of exciting flavour combinations. Well worth the effort
Photographs WIll HeaP
Celia Brooks, an American food

writer, lives in London and Falafels with spicy tomato & cashew
specialises in vegetarian cuisine. sauce & poached spring vegetables, p98
She also runs gastro tours
around the capital.

Weekend
Miso-glazed tofu steaks with

beansprout salad & egg strands, p99

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Weekend
Generous
sharing
platter
Double Thai noodle salad

with smoked aubergine,
mango & avocado
EASY 3 OF 5
FOLATE FIBRE VIT c A dAY
You can easily make this a vegan dish if you

use eggless noodles for the base. Alphonso
mangoes from India are in season now, so
look out for them – they have a velvety
sweetness like no other.
FOR THE SALAd 6 tbsp reduced salt soy sauce 3 Heat a frying pan over a medium heat
‘The
2 medium aubergines 4 tbsp agave syrup and dry-fry the sesame seeds until
4 wheat or egg noodle nests 1 large garlic clove, crushed popping. Remove and set aside to cool. dressing
2 tbsp reduced salt soy sauce 1-2 small red chillies, finely sliced Repeat with the coconut, then set aside. has a
2 tbsp sunflower oil or rapeseed oil, 2 stalks lemongrass, finely chopped 4 To cook the rice noodles, heat a
plus extra for frying 4 kaffir lime leaves, stem removed 3cm depth of sunflower oil in a wok until
full-on
25g/1oz sesame seeds and finely chopped hot – drop in a noodle to test, it should Asian
25g/1oz unsweetened desiccated sizzle and float to the top. Cook in small balance
coconut 1 Heat oven to 220C/200C fan/gas 7. batches, using tongs to turn them once,
50g/2oz thin rice noodles (uncooked) Prick the aubergines all over with a then remove and drain on kitchen paper. of sweet,
1 large mango, peeled, cheeks cut into fork and roast on a baking tray until 5 Assemble the salad. Arrange the sour, salty
thin strips completely soft, about 30-40 mins. wheat noodles on a large platter, then
1 red pepper, deseeded and cut into Remove from the oven and leave to cool. sprinkle over the sesame seeds and
and hot,
thin strips Once cool, peel off as much skin as coconut. Arrange the aubergine, which
½ cucumber, halved and seeds possible (don’t worry if a few small mango, red pepper, cucumber, spring marries so
scooped out then cut into thin charred bits remain). Cut the flesh in onions and avocado over the noodles.
half-moon slices half or thirds, then pull into roughly Top with the rice noodles and scatter well with
4 spring onions, sliced diagonally 5cm-long strands. Cover and set aside. over the herbs. Put the dressing in a the smoky
2 avocados, stoned, peeled and 2 Cook the wheat or egg noodles bowl and serve on the side.
sliced and dressed with the juice following pack instructions, then PER SERVING (6) 505 kcals, protein 12g, carbs 59g,
aubergine
of 1 lime drain well and place in a bowl. Toss fat 25g, sat fat 6g, fibre 11g, sugar 26g, salt 2.8g and
small pack each mint and coriander, with the soy sauce and oil, cover crunchy
leaves picked and torn and set aside. To make the dressing, MAKE IT GLuTEN
FREE
FOR THE dRESSING combine all the ingredients, mix well Substitute wheat noodles for thick
salad’
6 tbsp fresh lime juice (about 3 limes) and set aside until needed. rice noodles. celia

Weekend
‘This dish is a vegan and gluten-free feast.

Think ahead and soak the dried chickpeas
overnight for these light, spice-laced falafel
balls – you can even make them a day or
two ahead and chill them, or make well in
advance and freeze them on a tray (just
defrost before frying). The tomato & cashew
sauce is wonderfully versatile and also
makes a great partner for rice’
celia
Falafels with spicy tomato 1 tsp cumin seeds cherries and place on a tray – you should
& cashew sauce & poached ½ tsp chilli flakes, or to taste have enough to make 20-24 balls. The
spring vegetables 1 tbsp cold-pressed rapeseed oil or balls can be made a day ahead and chilled.
sunflower oil 6 About 15 mins before serving, strain
IRON A dAY 300g/11oz tomatoes, cut into chunks the poaching liquid, then return the
GLuTEN
FREE 4 garlic cloves liquid to the pan, and bring to a simmer.
SERVES 4 PREP 1 hr plus 8 hrs soaking 1 tbsp agave syrup or dark brown Heat a 5cm depth of frying oil in a large,
COOK 30 mins sugar heavy-based pan over a medium heat.
When the oil is hot enough, a small piece
FOR THE FALAFEL 1 Prepare the chickpeas. Put them in of bread dropped in it should turn brown
200g/7oz dry chickpeas a large bowl and cover with at least in 20-30 secs. Carefully lower the falafel
25g/1oz parsley, leaves picked, stems 3 times their volume of cold water. Cover balls into the oil, cooking in batches of
reserved for the broth and soak for at least 8 hrs, or overnight. 6 at a time. Fry until deep golden brown
2 garlic cloves, roughly chopped 2 To make the falafel mixture, drain the all over, about 3 mins. Remove with
1 banana shallot, roughly chopped chickpeas then put them in a food a slotted spoon and drain on kitchen
2 tsp ground cumin processor with some seasoning. (Don’t paper, and keep warm in the oven
1½ tsp ground coriander worry if the chickpeas still feel quite firm while you cook the remaining batches.
½ tsp turmeric at this stage – this is how they should Safely set aside the oil.
¼ tsp cayenne pepper be. Add the parsley leaves to the food 7 Finally, poach the vegetables. Add the
½ tsp gluten-free baking powder processor along with the rest of the carrots to the poaching liquid and cook
sunflower or rapeseed oil, for frying falafel ingredients. Whizz on high speed, for 3-5 mins depending on the size, then
FOR THE POAcHING BROTH adding 2-3 tbsp water, until a smooth add the remaining veg. Return to the boil
splash white wine (vegan if but fairly solid mixture forms. Scrape and simmer for 3 more mins. Strain the
necessary, optional) into a bowl and cover. vegetables, discarding the liquid.
1 bay leaf 3 Put all the ingredients for the poaching 8 To serve, first whizz the sauce once
1 banana shallot, roughly chopped broth, plus 1 tsp salt, 800ml water, and more (it has a tendency to separate).
1 celery heart or 2 stalks, cut into the reserved parsley stems, in a medium Place spoonfuls of sauce on each
chunks saucepan and bring to the boil. Simmer warmed plate (one spoonful for each
pinch of whole peppercorns for 20 mins and set aside. falafel looks nice). Divide the falafel
FOR THE SPRING VEG 4 Meanwhile, make the sauce. Put the and spring veg between the plates,
200g/7oz baby carrots, trimmed (if cashews, sesame seeds, cumin and chilli scatter with pomegranate seeds and
green parts are intact, leave a flakes in a dry frying pan over a medium serve immediately.
short stem) heat. Toast, stirring frequently, until the PER SERVING 526 kcals, protein 22g, carbs 39g,
1 bulb fennel, trimmed and cut into sesame seeds start to turn golden. Remove fat 28g, sat fat 4g, fibre 17g, sugar 12g, salt 1.9g
slim wedges to a plate to cool. Add the oil to the
20 asparagus tips (about 200g/7oz) pan and return to the heat, adding the
12 pink radishes (about 100g/4oz), tomatoes and garlic. Cook over a
halved medium heat until the tomatoes collapse,
100g/4oz fresh or frozen broad beans, about 5 mins. Allow to cool for a few
podded and skinned (see page 117 mins, then transfer to a blender along
for how to prepare broad beans) with the toasted nuts and spices, the
100g tub pomegranate seeds agave or sugar, and a generous pinch of
FOR THE SPIcY TOMATO & cASHEW salt. Whizz on high speed until smooth.
SAucE Leave in the blender and set aside.
25g/1oz cashew nuts 5 Meanwhile, make the falafel balls. Use
1 tbsp sesame seeds wet hands to form balls the size of large

Weekend
‘Anyone who is sceptical about tofu should try

this. Simmering the tofu in the Japanese-style
marinade infuses it with intense flavour and the
glaze results in a gorgeous gloss, plus oven-roasting
gives it a better texture. The Korean-inspired salad
adds zing, colour and crunch to the plate and
feather-light egg strands add extra protein’
celia
Miso-glazed tofu steaks 1 Prepare the beansprout salad. Put the the heat to a medium boil, stir occasionally,
with beansprout salad beansprouts in a bowl and cover with until syrupy. Set aside.
& egg strands boiling water. Leave for 2 mins, then drain 6 To make the egg strands, beat together
well and leave to cool, tossing with your the eggs and mirin with 2 tbsp cold water
EASY FOLATE VIT c 1 OF 5
IRON A dAY hand from time to time to speed up the and a large pinch of salt until well mixed,
SERVES 4 PREP 40 mins COOK 20 mins cooling. Combine with the pepper, but not frothy. Heat a medium non-stick
radishes and spring onion. pan over a low-medium heat and add
FOR THE BEANSPROUT SALAd 2 To make the dressing, whisk together the oil, spreading it over the surface with
300g/11oz beansprouts all the ingredients except the oil until a spatula. Pour in a quarter of the egg
1 red pepper, deseeded and sliced into the sugar dissolves. Trickle in the oil mixture and swirl to coat the bottom of
thin strips slowly while whisking to emulsify. Stir the pan, forming a very thin omelette.
100g/4oz radishes (about 12), trimmed the dressing through the beansprout Cook for about 4-5 mins until the top is
and quartered mixture and chill until ready to serve, dry and the bottom is set but not too
2 spring onions, finely sliced on the stirring occasionally. brown. Carefully remove from the pan
diagonal 3 Drain the tofu, wrap the whole block (no need to flip) and place on a plate.
75g pack pea shoots in kitchen paper, and press gently to Repeat with the rest of the mixture,
50g roasted peanuts, roughly absorb excess moisture. Unwrap and adding a touch more oil if the pan seems
chopped, to serve cut in half across the middle, then in dry. Stack the omelettes on top of each
FOR THE dRESSING half again diagonally, to create four other and cool. Don’t worry if they rip or
3 tbsp rice vinegar triangles. If using 2 packs, you will buckle, but do stack them up as flat as
2 tbsp reduced-salt soy sauce end up with 8 smaller triangles. possible. Once cool enough to handle,
1 tbsp caster sugar 4 To prepare the tofu glaze, place the roll them up carefully into a tight sausage
1 garlic clove, crushed miso paste in a cup and add 2 tbsp and slice thinly with a sharp knife.
1cm piece ginger, peeled and finely of boiling water. Whisk with a fork 7 Remove the tofu from the oven and
grated until completely smooth. Pour into a spoon a bit of glaze over the top of
3 tbsp sunflower oil or rapeseed oil pan that the tofu will fit into in a single each piece, spreading with the back
FOR THE GLAZEd TOFU layer. Add the mirin and soy sauce, stir of a spoon. (If the glaze has cooled
400g/14oz fresh firm tofu (we used 2 x and bring to the boil. Add the tofu to the completely and is too thick, reheat
200g blocks) sauce and simmer for 15 mins, turning slightly until spoonable). Reserve any
1 tbsp miso paste the tofu carefully halfway through. remaining glaze to finish.
150ml/¼pt mirin 5 Heat the oven to 220C/200C fan/ 8 To assemble, arrange the beansprout
75ml/2½fl oz reduced-salt soy sauce gas 7. Line a baking tray with baking salad on a plate. Place the tofu steaks on
FOR THE EGG STRANdS parchment. Carefully lift the tofu from top of the salad and scatter with the egg
3 large eggs the sauce and place on the tray. Cook strands, peanuts and pea shoots. Finish
1 tbsp mirin in the oven for 15 mins, then turn off the with a drizzle of the glaze.
Food styling KATY GREENWOOD | Styling VICTORIA ALLEN
½ tsp sunflower oil or rapeseed oil oven and leave the tofu in to keep warm. PER SERVING 490 kcals, protein 22g, carbs 40g,
Meanwhile, to thicken the glaze, raise fat 24g, sat fat 3g, fibre 4g, sugar 27g, salt 3.7g
For more vegetarian and vegan

recipes, visit

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Two great days out this

Spring & Summer!
Spring and Summer are shaping up to be a food lover’s dream,
with our brand new BBC Good Food Show Spring launching
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Turn over the page for more information.
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25-27 April 12-15 June
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healthy
CooKIng
• low-cal vegetarian recipes • Vegan bakes
• healthier banoffee pie • easy side dishes
Prawn, rice &

mango jar salad
EASY LOW LOW 1 OF 5
FAT CAL FOLATE VIT C A dAY
ServeS 1 PreP 15 mins NO COOK
125g/4½oz cooked rice (we used

brown basmati)
handful baby spinach
50g/2oz cooked prawns
¼ ripe mango, cut into small pieces
½ red chili, deseeded and finely
chopped
small handful coriander, roughly
chopped
FOR THE dRESSING
½ tbsp low-salt soy sauce
1 tsp sesame oil
1 tsp rice vinegar
½ tsp brown sugar
Recipe miRanda keyes | Photograph mike english | Food styling BianCa niCe | styling POlly WeBB-WilsOn
1 Make the dressing by whisking

together all the ingredients. Tip the
dressing into the bottom of a big jar,
top with the rice and put in the fridge
if making the night before.
2 Layer the spinach, prawns, mango,
chilli and coriander on top of the rice.
Leave a little space at the top so that
when lunchtime arrives, you can
shake up the salad to eat.
PeR seRVing 273 kcals, protein 12g, carbs 42g,
Lunch
on the go

Low-cal all week
Celia Brooks creates vegetarian meals for
fast days if you’re following the 5:2 diet, or when
you just fancy something light yet delicious to
take you through the week Photographs MIKE EnGLISH
Classic stir-fry with tofu
LOW LOW FOLATE VIT C 2 OF 5
DOING THE 5:2? GOOD TO kNOW EASY FAT CAL A DAY
GLuTEN
These recipes are written to When you’re following a low- FrEE
be enjoyed on ‘fasting’ days calorie diet, it’s important to SERVES 2 PREP 15 mins COOK 10 mins
if you’re following the 5:2 diet – make every calorie work – that
for women that’s 500 calories means choosing nutritionally rich 2 tbsp low-salt soy sauce (or gluten-
a day, and 600 for men. foods. These recipes use lean free alternative)
As it’s a calorie-controlled sources of protein, plus they’re 1 tbsp mirin
plan, we’ve given precise packed with fruit and veg to help 1 tsp cornflour
measurements. But if you get your 5-a-day. 1 tsp sunflower oil
you’re enjoying them on The 5:2 diet has received a 100g fresh firm tofu, cut into
a non-fast day, you may great deal of attention, but there’s 1cm cubes
want to increase the portion still a lot for us to learn about 25g red onion, sliced (about
size or bulk them out with the impact on our bodies. So if ½ small onion)
carbohydrates. you’re pregnant, breastfeeding, 1 small hot chilli, deseeded and
The genius of 5:2 is that a diabetic, or on medication, finely chopped
you need to restrict yourself you should seek medical advice pinch of sugar
only 2 days a week. For the before starting it. A low-calorie 300g mixed veg (½ red pepper plus
remaining five days, simply diet like this is unsuitable for any of the following: broccoli,
enjoy a normal, healthy diet. teenagers and children. cauliflower, Savoy cabbage or
courgette), sliced or cut into
bite-sized pieces
squeeze of fresh lime juice (optional)
1 In a small bowl, whisk together the

soy sauce, mirin and cornflour. Set aside.
Heat a large non-stick lidded frying pan or
wok over a high heat until very hot. Add
the oil, tofu, onion, chilli and a pinch each
of salt and sugar. Stir frequently until
the onion is soft and the tofu is turning
brown, about 3 mins. Remove everything
to a plate and return the pan to the heat.
2 Chuck in the vegetables and 1 tbsp
water, and stir. Cover to allow the veg
to steam, stirring occasionally, until just
starting to soften, about 2 mins.
3 Add the soy sauce mixture and stir –
it should start to thicken immediately.
Add the tofu mixture and stir through
the sauce until evenly mixed and hot
throughout. Serve immediately, with
a squeeze of lime, if you like.
PER SERVInG 141 kcals, protein 9g, carbs 15g,
TIP Feel free to top with chopped or

sliced spring onions, a handful of chopped
fresh coriander or alfalfa sprouts – the
calories will be negligible.

Healthy
New
vegetarian
recipes
Mango & black bean salad 1 Put the sweetcorn in a microwave-safe

container and cook on High until tender,
EASY LOW LOW FIBrE VIT C 2 OF 5 GOOD
FAT CAL A DAY 4 YOu about 1 min. Rinse under cold water
GLuTEN
FrEE until cool, then drain well. Put the black
SERVES 2 PREP 15 mins NO COOK beans in a bowl and add the remaining
salad ingredients, including the cooled
50g frozen sweetcorn sweetcorn. Season well and give
240g can black beans, drained and everything a stir.
rinsed 2 To make the dressing, simply
2 tbsp fresh lime juice stir all the ingredients together
2 spring onions, chopped and season to taste, then serve
1 large red chilli, deseeded and alongside the salad.
chopped PER SERVInG 177 kcals, protein 12g, carbs 30g,
100g fresh mango, chopped fat 2g, sat fat none, fibre 11g, sugar 12g, salt 0.7g
handful mint or coriander leaves
FOr THE CuMIN YOGurT DrESSING
100g low-fat yogurt
½ tsp ground cumin
2 tsp fresh lime or lemon juice

Vegetable & chickpea tagine
EASY LOW LOW FiBRE 4 OF 5 GLuTEn
FAT CAL A dAY FREE
4 spring onions, chopped

300g mixture of butternut squash,
carrot and celeriac, peeled and
cut into chunks
100g tomatoes, chopped
125g canned chickpeas, drained
1 tsp ground cumin
½ tsp ground cinnamon
¼ tsp chilli flakes
2 tbsp tomato purée
1 tbsp clear honey
½ tsp balsamic vinegar
1 Heat a saucepan over a medium-high

heat and add the onions, squash, carrots
and celeriac, plus 2 tbsp water and a
generous pinch of salt. Cover the pan
and steam for 3 mins.
2 Once the veg has started to soften,
add the remaining ingredients, plus
125ml water. Stir and bring to the boil,
then reduce the heat to a simmer.
3 Cook for 20 mins, stirring occasionally,
until the veg has softened and the sauce
has thickened.
fat 2g, sat fat none, fibre 9g, sugar 20g, salt 0.6g
Green gumbo 1 Boil the kettle. Heat a saucepan over

with Parmesan a medium heat and add the oil. Add the
okra and fry until turning golden, about
EASY LOW LOW CALCium FOLATE FiBRE
FAT CAL 3 mins. Add the garlic and fry for a few
ViT C 2 OF 5 GOOd
A dAY 4 YOu secs until fragrant, then pour in 500ml
SERVES 2 PREP 15 mins COOK 25 mins hot water from the kettle. Add the
stock powder and stir. Add the bulghar
2 tsp olive oil wheat or couscous, leek, green pepper
150g okra, trimmed and sliced and celery, return to the boil and
1 garlic clove, crushed simmer for 5 mins.
2 tsp vegetable stock powder 2 Add the cabbage or kale, parsley
50g bulghar wheat or wholemeal and thyme. Simmer for 5 mins more,
giant couscous by which time the bulghar or couscous
100g leek, halved and sliced should be plumped and cooked.
½ green pepper, chopped Remove the pan from the heat and
2 celery sticks, chopped stir in the vinegar. Taste the broth
100g cabbage or kale, tough stalks and season to taste.
removed, finely shredded 3 Ladle into bowls, add the Tabasco and
large handful parsley, finely chopped sprinkle over the Parmesan, if you like.
a few thyme sprigs, leaves stripped PER SERVING 237 kcals, protein 13g, carbs 28g,
(or ½ tsp dried thyme) fat 8g, sat fat 3g, fibre 8g, sugar 5g, salt 0.5g
Tabasco (optional) TIP You could leave out the Parmesan
20g Parmesan or vegetarian and subtract 44 calories per serving.
alternative (optional)

Healthy
Available from
Cheesy courgette TIP Cottage
& dill pancakes cheese works
beautifully in
EASY LOW
CAL savoury or
SERVES 2 PREP 15 mins COOK 15 mins sweet pancakes,
adding tang and
100g cottage cheese substance, but
150g (about 1 small) courgette few calories.
handful fresh dill, chopped
1 spring onion, chopped
1 garlic clove, crushed
1 tbsp plain flour
¼ tsp baking powder
1 large egg
1 tsp olive oil
1 Put the cottage cheese in a sieve

over the sink to drain. Coarsely grate
the courgette into a bowl. Sprinkle with
salt and mix thoroughly with your hands.
Set aside for 10 mins while you prepare
the rest of the ingredients.
2 Put the dill, spring onion, garlic, flour,
baking powder and egg in a bowl. Recipes adapted
Squeeze handfuls of courgette to from 5:2
remove excess liquid, then add to the Vegetarian by
egg mixture. Add the drained cottage Celia Brooks
cheese and mix well. (£9.99, Pavilion).
3 Place a non-stick frying pan over a You can buy this
medium heat and add the olive oil. Using book for £9.49.
a dessertspoon, scoop spoonfuls of the Simply call 01326
courgette batter into the oil and gently 569444, p&p is
press the top to form pancakes roughly free. Or buy online
7cm in diameter. Cook until the underside at sparkledirect.
is dark golden. Flip over and cook the com/goodfood
other side until done, then serve hot.
PER SERVING 154 kcals, protein 12g, carbs 11g, For more low-calorie recipes,
fat 7g, sat fat 2g, fibre 2g, sugar 3g, salt 0.9g visit
Try our Sweet Potato Pakora. With satisfying Grrr,

healthy mmm and a braver with flavour bite, Great Food
is for true flavourtarians – that’s everyone apart from
those that like bland! Discover the Great Food range at
Ocado and in the chiller at leading supermarkets.
Food styling BIANCA NICE | Styling POLLY WEBB-WILLSON
MAY 2014
www.greatfooduk.com @greatfood_uk facebook.com/GreatFoodUK
IndulgenT TreaT
Vegan & for everyone
delicious These simple bakes are suitable for vegans, or anyone

who can’t eat dairy – but everyone will love them
Recipes KERRY HEmmS Photographs SAm STOWELL
Vegan banana & peanut
butter cupcakes
EASY
MAKES 16 PREP 25 mins COOK 20 mins
Vegan rhubarb 240g self-raising flour

& custard bake 150g soya custard, plus extra 140g golden caster sugar
to serve (optional) 1 tsp bicarbonate of soda
EASY
250g self-raising flour 240g egg-free mayonnaise
CUTS INTO 15 squares PREP 20 mins 1 tsp baking powder 2 large or 3 small ripe bananas,
plus cooling COOK 1 hr 15 mins 1 tsp vanilla extract mashed
130g unsweetened apple sauce 1 tsp vanilla extract
The rhubarb can be replaced with any other icing sugar, to serve (optional) 25g vegan dark chocolate chips
seasonal fruit – simply roast the same as the FOR THE ICING
rhubarb. It’s equally delicious with plums, 1 Heat oven to 200C/180C fan/gas 6 80g vegan margarine
blackberries and apples or strawberries. and put the rhubarb in a roasting tin. 250g icing sugar
Sprinkle over 25g of the caster sugar, 25ml vegan milk (we used almond
250g rhubarb, cut into 1in lengths add the vanilla bean paste, give the tin milk)
275g golden caster sugar a shake and put it in the oven for 15 mins. 2 tbsp smooth peanut butter
1 tsp vanilla bean paste Remove, pour away any liquid from the
250g vegan margarine, plus extra tin and leave the rhubarb to cool. 1 Heat oven to 170C/150C fan/gas 3½.
for greasing 2 Reduce oven to 170C/150C fan/gas 3½. Line muffin tins with 16 cases. In a
2 tbsp ground flaxseed Grease and line a 25 x 20cm cake tin with bowl, combine the flour, sugar, ½ tsp salt
baking parchment. In a small bowl, mix and bicarbonate of soda. In a second
the flaxseed with 6 tbsp water and set bowl or a jug, mix the mayonnaise,
aside for 5 mins. mashed bananas and vanilla extract.
Serve
3 In a bowl, beat together the margarine, Pour the wet ingredients into the dry
100g of the custard, the flour, baking and mix with a spoon until just combined
aS a cake or powder, vanilla extract and remaining (don’t overmix or your cupcakes will
Warm sugar. Once this is well combined, light be heavy). Spoon the mixture into the
for pud and fluffy, add the apple sauce and cases and bake for 20 mins.
flaxseed mixture. 2 When the cupcakes come out of the
4 Put a third of the mixture in the tin and oven, sprinkle the chocolate chips over
top with a third of the rhubarb. Repeat – they will melt and then harden again,
twice more, then dot teaspoons of the so don’t touch them.
remaining custard on top. 3 For the icing, combine the vegan

5 Bake in the oven for 45 mins, then margarine and icing sugar in an electric
cover with foil and bake for a further mixer, then add the vegan milk and
30 mins or until golden brown and a continue to mix on a slow speed until
skewer comes out clean when inserted completely combined. Turn the mixer up
in the middle. Serve warm as a pudding and combine for a further 3 mins. Finally,
with soya custard, if you like. Or allow • Kerry Hemms stir in the peanut butter. Pipe or simply
to cool completely, then sprinkle with runs Angel’s spread the icing on top of the cakes.
icing sugar and enjoy as a cake. Eat Kitchen, a Store in an airtight container and eat
the same day. bespoke cake within 2 days.
PER SQUARE 274 kcals, protein 2g, carbs 34g, company in PER CUPCAKE 295 kcals, protein 2g, carbs 40g,
fat 15g, sat fat 3g, fibre 2g, sugar 21g, salt 0.3g Somerset. fat 14g, sat fat 3g, fibre 1g, sugar 28g, salt 0.7g

Healthy
Vegan cherry & 1 Heat oven to 170C/150C fan/gas 3½. a skewer inserted in the middle comes
almond brownies Grease and line a 20cm square tin with out clean with moist crumbs. Allow to
baking parchment. Combine the flaxseed cool in the tin completely, then cut into
EASY
with 6 tbsp water and set aside for at squares. Store in an airtight container
MAKES 12 PREP 20 mins least 5 mins. and eat within 3 days.
COOK 45 mins 2 In a saucepan, melt the chocolate, PER BROWNIE 296 kcals, protein 4g, carbs 36g,
coffee and margarine with 60ml water fat 15g, sat fat 5g, fibre 3g, sugar 27g, salt 0.2g
80g vegan margarine, plus extra on a low heat. Allow to cool slightly.
for greasing 3 Put the flour, almonds, cocoa, baking
2 tbsp ground flaxseed powder and ¼ tsp salt in a bowl and stir Taste team comment
120g dark chocolate to remove any lumps. Using a hand whisk, ‘These were easy to make and
½ tsp coffee granules mix the sugar into the melted chocolate smelt divine. They were very
125g self-raising flour mixture, and beat well until smooth and chocolatey, and the ground
70g ground almonds glossy, ensuring all the sugar is well almonds added richness and texture.
50g cocoa powder dissolved. Stir in the flaxseed mixture and Even better the next day!’ ELISABETH
¼ tsp baking powder vanilla extract, the cherries and then the
250g golden caster sugar flour mixture. It will now be very thick.
1½ tsp vanilla extract Stir until combined and spoon into the
70g glacé cherries (rinsed and halved) prepared tin. Bake for 35-45 mins until
The BeST waY To replace eggS BuYIng vegan

During my research for these recipes, and mayonnaise or flaxseed to add moisture I use dairy-free sunflower spread for
through trial and error, I discovered many and texture. Flaxseed is the more unusual baking, and pure dairy-free olive oil spread
ways to replace eggs in my bakes without one – when mixed with water and left to for spreading on toast or sandwiches. As
resorting to a commercially produced stand for at least 5 mins, it goes gloopy, for milk, I prefer Oatly Organic Oat Drink,
‘egg replacer’. In these recipes, I’ve used which gives your bakes a nice bouncy but almond milk also works well in baking
mashed banana, apple sauce, vegan texture, as well as adding extra nutrients. – just make sure that it’s unsweetened.
Deeply rich &

decadent
MAy 2014 bbcgoodfood.com 109

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Make it HEALTHIER
Banoffee pie
Angela nilsen took on the challenge
to give one of our favourite puddings a
makeover – the results are impressive!
Photograph roB Streeter
t
his simple yet irresistible recipe was created Lighter banoffee pie to a boil. Stir constantly as it bubbles
in the early 1970s by Ian Dowding, head chef at away for 6-7 mins, until it thickens
EAsY
The Hungry Monk in Sussex, which sadly closed in and turns a light caramel colour. It is
2012. The dessert was an instant hit, and much imitated. SERVES 8 PREP 40 mins plus chilling important to stir constantly, gathering the
As it tasted so good, I doubt anyone worried much about COOK 30 mins mixture up from the bottom of the pan,
the amount of calories, fat and sugar. However, as the or it may burn. Remove from the heat,
ingredients include double cream, sugar, butter and FoR THE BAsE stir until the bubbles subside, then beat
sweetened condensed milk, it is the perfect candidate 200g/7oz shop-bought shortcrust in the crème fraîche. Pour into the pastry
for a healthier makeover. pastry case and spread evenly. Chill until the
Most recipes have a buttery biscuit crumb base. To plain flour, for dusting toffee is cold and set, about 1 hr.
reduce fat and sugar, I swapped some of the digestive FoR THE ToFFEE LAYER 3 For the topping, pour the whipping
biscuits with oat ones. Trying to be speedy, I spooned in 25g/1oz light muscovado sugar cream into a mixing bowl and sprinkle
the toffee layer straight from a can of ready-made caramel, 25g/1oz butter over the coffee and sugar. Leave for
layered in some bananas, then topped it off with a creamy 397g can condensed milk a few mins for the coffee granules to
mixture of natural yogurt, half-fat crème fraîche and 4 tbsp half-fat crème fraîche dissolve while you mix the yogurt and
whipping cream. All seemed hopeful, and the nutritional FoR THE ToPPInG crème fraîche together in a small bowl.
analysis showed great reductions, especially by using the 100ml/3½fl oz whipping cream Whisk the cream quite stiffly without
canned caramel. However, when I tried to slice it after ¼ tsp instant coffee granules over-beating it, then fold in the yogurt
chilling, the layers simply collapsed into each other and 2 tsp golden caster sugar and crème fraîche.
it lacked flavour. I started again. 200g/7oz 2% Greek yogurt 4 Cut two-thirds of the banana into
A bit more research told me that the original version was 85g/3oz half-fat crème fraîche long, thin diagonal slices. Scatter them
made with a pastry case, not crushed biscuits. I rolled out 1 large banana (about 175g/6oz over the toffee layer. Thinly slice the rest
some pastry as thinly as I could, to keep fat levels down, unpeeled) of the banana diagonally and toss the
and it proved far more stable, stayed crisp for longer and 1 tsp lemon juice slices in the lemon juice. Spoon the
was a great complement to the toffee layer. a little sifted cocoa powder, creamy topping over the toffee in big
I compared light condensed milk with regular for the for dusting spoonfuls, spreading lightly and creating
filling. As I was using less butter and sugar, the regular a few billowy swirls with the spoon. Stick
condensed milk performed better when cooked – and 1 Heat oven to 200C/180C fan/gas 6. the lemony banana slices into the creamy
since the nutritional analysis for this version showed only Roll out the pastry thinly on a lightly topping. Chill for 30 mins-1 hr, then serve
a small difference in fat and sugar, I opted for that. floured surface and use to line a 23cm sprinkled with a light dusting of sifted
However, using less butter and sugar made the filling round x 2.5cm deep loose-bottomed cocoa powder. Best eaten the same day.
a bit thicker after cooking. So, to achieve the right texture, fluted tart tin. Lightly prick the pastry Per SerVing 428 kcals, protein 9.3g, carbs 45.1g,
I beat in some half-fat crème fraîche and poured this silky base with a fork, then line the pastry with fat 23.5g, sat fat 12.9g, fibre 0.8g, sugar 35.1g, salt 0.5g
toffee into the pastry case. Slicing the banana thinly meant foil and add baking beans. Sit the tin on a
I needed less, which lowered the sugar further. baking sheet and blind-bake for 15 mins tIP take care not to overcook the toffee
Using thicker 2% Greek yogurt instead of natural yogurt to set the pastry, then remove the foil filling or it will become too stiff. Stir well
made my creamy topping soft and billowy. Finally, taking a and beans. Bake for a further 5-6 mins with a wooden spoon the whole time it
tip from Ian Dowding’s recipe, I mixed in a touch of coffee, until the pastry is cooked and pale golden is cooking, adjusting the heat so that the
which rounded off the flavour beautifully. all over. Leave to cool, then remove the mixture continues to bubble (but not so
tart tin and base, and sit the pastry case much that it spits), until thickened and
Food styling katy greenwood | Styling jenny iggleden
on a flat serving plate. a light caramel colour.

2 For the toffee, put the sugar and butter
The verdict in a medium heavy-based saucepan.
The pie sliced perfectly and my tasters were impressed Stir with a wooden spoon over a
by how well all the layers worked together – even though low-moderate heat for 2-3 mins until
nutritional therapist Kerry Torrens told me that the fat and the butter has melted and the sugar
saturated fat had been successfully halved, and the sugar is starting to dissolve. (The butter will
was reduced by 30%. People often find the classic version have blended in and the mixture will be
of this pie too rich and sweet – yet my tasters agreed that thick and fudgy.) Pour in the condensed
this version had just the right balance of both. The only milk and turn up the heat so that the • For more of Angela’s healthy
thing missing is nearly half the calories! mixture can start to bubble and come makeovers, visit bbcgoodfood.com

Healthy
The incredible results How I made it healthier WHAT IF I…

Per serving Classic Banoffee pie LIGHTER vERsIon • Using bought pastry, i made a shortcrust Q Used full-fat crème fraîche in the toffee
kcals 750 428 pastry case rather than a biscuit crumb, layer instead of half-fat?
fat 51.7g 23.5g to reduce saturated fat and sugar. A the calories would increase to 444 kcals
sat fat 31.4g 12.9g • reduced sugar, fat and saturated fat per serving. the fat would increase to
sugar 50.5g 35.1g by using less sugar and butter in the 25.4g (14.2g sat fat) per serving.
salt 1.0g 0.5g toffee layer, and replacing it with half-fat Q Used two bananas instead of one?
crème fraîche. also sliced the banana A the calories would increase to 441 kcals
thinly so i needed less. per serving. the fat would remain the
• instead of a double cream topping, i used same. the sugar would increase to 37.8g.
a mix of 2% greek yogurt, half-fat crème Q Used double cream, full-fat greek
fraîche and whipping cream, to reduce yogurt and full-fat crème fraîche for
fat and saturated fat even further. the topping?
A the calories would increase to 480 kcals
per serving. the fat would increase to
29.9g (17.1g sat fat) per serving.
half the fat

lower sugar
gloriously
gorgeous

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Healthy
Healthy sides
Griddled Baby Gems with Roasted sesame sweet Butter bean, cucumber
Exciting new dishes
to perk up your plate
Recipes mIRANDA KEYES
Photograph SAm STOWELL
balsamic & goat’s cheese potatoes & asparagus & radish salad
EASY 1 OF 5 GOOd GLuTEn
FOLATE A EASY LOW 2 OF 5 LOW FOLATE FIBRE VIT c 2 OF 5 GOOd
dAY 4 YOu FREE FAT FOLATE FIBRE VIT c A dAY EASY FAT A dAY 4 YOu
GLuTEn
SERVES 3 PREP 10 mins COOK 10 mins SERVES 3 PREP 10 mins COOK 30 mins FREE
SERVES 3 PREP 15 mins NO COOK

4 Baby Gem lettuces, ends trimmed, 750g/1lb 10oz sweet potatoes, peeled
quartered and cut into 2cm/¾in pieces In a large bowl, mix 2 crushed garlic
3 tbsp olive oil 3 garlic cloves, sliced cloves, a small bunch each mint and
2 tbsp balsamic vinegar thumb-sized piece ginger, peeled and parsley, chopped, the zest and juice
1 tbsp clear honey sliced into matchsticks ½ lemon and 1 tbsp olive oil with
50g/2oz soft goat’s cheese ½ tsp sesame oil some seasoning to make a dressing.
50g/2oz pomegranate seeds 1 tsp Thai fish sauce Add 2 x 400g cans butter beans,
1½ tbsp reduced-salt soy sauce drained and rinsed, a 200g pack
1 Put the lettuce in a bowl, drizzle with a 1 bunch asparagus, ends trimmed, radishes, trimmed and thinly sliced,
little of the olive oil, then season. Place cut in half and ½ large cucumber, seeds removed,
a griddle pan on a high heat. Griddle the 1 tsp sesame seeds sliced into half moons, then mix the
lettuce for 30 secs-1 min per side or dressing through the salad.
until slightly charred. Remove to a plate. 1 Heat oven to 200C/180C fan/gas 6. PER SERVING 209 kcals, protein 13g, carbs 27g,
Combine the balsamic vinegar and honey Put the potatoes in a large roasting tin fat 5g, sat fat 1g, fibre 13g, sugar 3g, salt 0.6g
with some seasoning, then whisk in the and toss with the garlic, ginger, sesame
remaining olive oil to make a dressing. oil, fish sauce and 1 tbsp soy sauce. GOES WELL WITH…
2 Drizzle the dressing over the lettuce. Roast for 20 mins or until golden Antipasti platter with homemade
Crumble the goat’s cheese on top brown and tender. flatbreads (p59).
of the salad and sprinkle with the 2 Add the asparagus, 3 tbsp water
pomegranate seeds. and the remaining soy, and roast
PER SERVING 233 kcals, protein 6g, carbs 14g, for 10 mins more. Sprinkle with the
fat 17g, sat fat 5g, fibre 4g, sugar 14g, salt 0.3g sesame seeds, then serve.
GOES WELL WITH… fat 3g, sat fat 1g, fibre 11g, sugar 17g, salt 1.4g
Spanish sausage & spud skewers (p70).
GOES WELL WITH…
Miso-glazed tofu (p98).
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Expert advice, techniques,
new ideas and best buys
from the Good Food team
Barney Desmazery Sarah Cook Cassie Best Steffi Dellner
Cook school
Food editor Food editor Assistant food editor Cookery assistant
Learn
Do it better Preparing spring new
Do it better
British asparagus and broad beans aren’t around for long, so enjoy them in abundance at their
best – for maximum freshness, prepare and cook them as soon as you can after picking or buying skills
Masterclass
Expert advice
Broad beans Asparagus
Preparing broad beans properly takes a bit of time, but it’s well worth doing, as small fine stems need just a wash, as they will be tender along the whole
the beans look and taste a lot better with the skins removed. in the past, we length. For longer, thicker asparagus, bend the stem until it snaps and discard
Reviews
have referred to the two-step prep as podding and double podding. But to the tougher, paler end. it should snap in just the right place to get rid of the
avoid any confusion, we now describe it as podding (removing the beans from woody section. Trim with a sharp knife so all the spears are the same length.
the main pod) and then skinning You can then peel any
Photographs DaviD Munns | Food styling JEnniFER JOYCE | styling viCTORia allEn
(slipping the beans out of their remaining tough skin on the

thin skins). bottom half of each spear
Podding To remove the beans, with a peeler to reveal the
squeeze the pod until it pops and more tender flesh.
run your finger down the inside Whether you boil, steam or
to release the beans. add to griddle asparagus, the trick is to
a pan of boiling water and cook keep cooking to a minimum –
for 1-2 mins. Drain and tip into a few minutes is all it needs.
a bowl of cold water.
Skinning use your nail to
slit the skin of the cooked bean, TIP Don’t throw away
–
your
they
us en ds
then gently pinch it to push out woody asparag
, but they’re full
the bright green, smaller bean. may be tough
d ma ke wo nd erful
in our opinion, even smaller beans of flavour an
are best skinned. stock or soup.

Learn to make authentic gnocchi
Chef Antonio Carluccio, one of the BBC’s Two Greedy Italians, shows us
how to make a fantastic Italian favourite Photographs DavID Munns
Do it better
Masterclass
Potato gnocchi
(Gnocchi di Patate)
EASY CAlCium FOlATE
uncooked
SERVES 4 as a starter, 2 as a main
PREP 20 mins COOK 1 hour 10 mins
800g/1lb 12oz cooked baked potato

(see step 1), you need to start with
Expert advice
1.5kg/3lb 6oz large King Edwards

200g/7oz italian ‘00’ flour, plus extra
for dusting
1 medium egg
PER sERvInG 533 kcals, protein 20g, carbs 72g,
ely
TIP It’s worth buyingrotheorfin
‘00’ flour
io ze
milled Italian dopp
Compared to the
for potato gnoc i.ch
Reviews
en durum wheat
harder and high-glut
, ‘00’ flour comes
used for dried pasta
t with a medium
from a softer whea
is means you get
gluten content. Th
cky result.
a lighter and less sti
Add some colour
You can make gre
en gnocchi just
as you can green Adapted
pasta. For this
BLUE CHEESE & SPINACH SAUCE amount of gnocch from Antonio
i mixture, add
Team your gnocchi with this delicious 300g cooked spina Carluccio’s
ch, drained,
sauce. Melt 30g of butter in a pan, squeezed until ve Pasta (£20,
Next
ry dr y and
add 150g Gorgonzola, broken into chopped. Mix into Quadrille).
month
the basic
small pieces, and stir and dilute with gnocchi dough, ad You can buy
ding more flour
milk as required. Add 250g spinach if the mixture seem
s too wet. this book for James martin
leaves and leave them to wilt, at just £17. Call 01326 569444, makes croissants
which point the sauce is ready. p&p is free. Or buy online at
sparkledirect.com/goodfood

Cook school
‘Many people try to make gnocchi, but never manage
to achieve that ideal softness and lightness – like a cloud.
Follow my recipe to achieve a perfect plate of gnocchi,
which is also very good with a tomato & basil sauce’
Do it better
Masterclass
1 2 3
Heat oven to 200C/180C fan/gas 6. Prick Mix the potato purée with the flour as the mixture combines, switch to using
the potatoes with a knife, place in the oven and egg. your hands, and work the mixture until it
and bake for 1 hr until tender. When cool comes together smoothly.
enough to handle, scoop out the flesh into a bowl
(it should weigh 800g), and mash to a purée.
Expert advice
Reviews
Food styling EMILY kYDD | styling vICToRIa aLLEn
4 5 6
Taking a little at a time from the pile of Lightly press each chunk away from you Cook the gnocchi in plenty of salted, boiling
dough, form it on a floured work surface into against the prongs of an upright fork to water. after 30 secs to 1 min, the gnocchi
sausage shapes, 2cm in diameter. Then cut create ridge indentations. These will help to will float to the surface of the water – they
into 2cm chunks with a knife. collect more sauce on each mouthful. Place the are now cooked. scoop them out with a slotted
finished gnocchi on a clean pre-floured cloth. spoon, transfer to your warm sauce (see recipe,
far left), or simply toss with butter, black pepper
and Parmesan.

STAY ShArp Know your knives
They’re your best friends in the kitchen, and can be a considerable investment.
So choose the right ones for you with food writer Sara Buenfeld’s expert guide
The only four

you really need
Although I have collected several racks worth
of knives over the years, there are some that
I reach for every day that cover most kitchen
Do it better
tasks. These are my must-haves: 2
1 A parer, also called

a vegetable knife
This little knife copes with small
1
or delicate jobs like deveining

prawns, seeding chillies, trimming
sprouts or coring fruit. You will
use this knife mainly when you’re
Masterclass
cutting in your hand, rather than

on a board. It’s also the knife
most likely to be swept away
into the bin or compost, so don’t
spend a fortune on it!
2 A flexible serrated knife

or tomato knife.
This is fantastic for peeling
oranges and other citrus fruit,
and for thinly slicing tomatoes
as well as general veg prep. For special tasks Cutting edge
Expert advice
The serrated edge means it grips Knives are a personal reflection of how you cook and eat, The type of metal
as it slices, and you won’t ever so you may find some of the following useful: will affect price and
have to sharpen it. performance.
4 • Stainless steel is the
3 A cook’s or chef’s knife
This large all-purpose kitchen
knife will tackle a host of prep, Boning knife For the serious or budget cook who likes to do
cheapest, but requires
regular sharpening.
from finely chopping herbs 3 a bit of butchery at home, this narrow, dagger-shaped knife will • Carbon steel is hard,
and nuts; preparing meat and cut through ligaments, and remove bones and connective tissue. more expensive and
hard veg like squash or red easier to keep sharp.
cabbage, as well as precision • Damascus looks
cutting vegetables. amazing as the knife
Reviews
They come in a range of sizes Filleting knife If you eat a lot of fish, this flexible blade (often is mottled. This is
(anything from a 15 to 36cm used on its side) will help you with the sweeping movements because a carbon steel
blade), so make sure you buy one you need for filleting, and for removing skin in seconds. core is surrounded by
that you feel comfortable using layers of soft and hard
– not everyone likes a large knife. stainless steel, creating
The handle should fit in your hand a knife that is hard and
easily and feel well balanced. Carving knife Once, a carving knife and fork was a must-have razor sharp.
Spend a bit of money on this in most households. The knife blade is fine, sharp and very long,
one, as it will last for years. and designed to give even slices of meat. Ceramic blades are
4 A bread knife
The long blade with a serrated
edge will cut through crusts and
10 times harder than
carbon steel, yet so
much lighter. They also
stacks of sandwiches without Santoku You don’t have to be a fan of Asian cuisine to find retain their edge for
squashing the crumb. Also good this Japanese-style knife useful. The end is blunt, rather than longer, so they don’t
for splitting cakes in half. It will also pointed, and the knife is designed for slicing, dicing and need to be sharpened.
double up as a carving knife, chopping. The ‘granton edge’ (dimples) on the blade help however, they are
if you don’t have one. to release thin slices and sticky food. more prone to chipping.

Cook school
Chop, chop
A blunt knife is hard work to use,
Clean
by hand Best
and you’re more likely to slip and
cut yourself, so it’s important to
Even if a knife
is described as
for your
sharpen your knives frequently.
Sharpeners A basic sharpener
dishwasher safe,
for the few seconds it takes to clean How to store budget
Do it better
(from £10) that you draw the knife with a soapy cloth, it is worth caring Magnetic wall strips help keep Great value
through is the easiest to use, but for them by hand. Dishwasher surfaces clutter-free, although Victorinox For a razor-sharp
professionals use a steel or wet detergent and the heat can damage ceramic knives won’t stick to it blade at a good price, these
stone. Steels involve quickly drawing the handle and dull the blade. Don’t unless they have a metal handle. knives (from the makers of the
the knife at an angle. With a wet stone soak a knife in water for long periods. Blocks are popular, but you’re original Swiss Army knife) are
you rotate the blade of the knife If you’ve been chopping meat, fish restricted to the size of slots. If you a good choice. The handles
against an abrasive, wet stone. Both or pungent ingredients like garlic, it’s prefer not to have knives on show, are made from moulded plastic
methods require practice. Local cook best to wash your knife in cold water don’t store them loose in a drawer and there’s a wide range of sizes.
shops may offer sharpening services. first, as hot can make the smell or as they can blunt. Buy blocks for • Prices start from £3.90 for
• Ozitech knife sharpener on p122.
Masterclass
protein stick to the blade. drawers, or store them in knife wraps. a parer to £21 for a cook’s knife.
Available in cook shops and on
Amazon.co.uk.
Anatomy of a knife High-end buy

Kai Shun You can’t get more
There’s so much more to your knife than a blade and handle – here’s how it’s constructed special than this Japanese
range made from damascus
The blade is the main body of the knife and its steel and inspired by the
The point at the very tip is used
size, shape and strength varies according to samurai sword. Impressively
for piercing and scoring. It’s an
purpose. Edges can be straight, scalloped, sharp with the distinctive
Expert advice
important feature of a boning knife,
serrated or granton. The oval depressions along wood-like marking on the blade,
where it’s used in a dagger fashion.
the granton, often found on a carving or santoku they look almost too good to use!
knife, hold pockets of air, which stop thin slices • A 20cm chef’s knife costs
of food from sticking to the blade. £165, while a 8.5cm parer is
around £82. For stockists visit
The spine is the top of the blade and can be taylors-eye-witness.co.uk.
held for better stability when finely chopping
The tip is the
nuts or herbs, or for adding strength when Good all-rounder
first third of the Signature from Robert Welch
slicing hard ingredients like butternut squash.
blade, used for fine This range of award-winning
slicing – for example, knives is an excellent choice
Reviews
with garlic, onions The handle is as vital as if you want quality at an
and mushrooms. the blade and can be made affordable price. You can tell
from plastic, wood or metal. how much thought has gone in
It should be comfortable to the design from the tactile
The belly or cutting edge is the to hold, so try it handles to the shape, strength
part that works hardest when you’re before buying. and edge of the blade. There
chopping and slicing. This area are six cook’s knives available
should be sharpened regularly. – from 12cm blade up to 25cm.
• The signature vegetable/parer
with 8cm blade is £25. Visit
The heel is the section robertwelch.com for more
of the blade closest to the details.
The tang is the part of the blade
handle. It’s the strongest
that extends into the handle. It isn’t A bolster is the thick piece
part and the optimum area • For more tips visit
always visible, but adds strength and of metal between the handle
to use for shearing through bbcgoodfood.com/content/
balance to the knife. Look for ‘fully and blade, which adds weight
tough ingredients. top-five-cooks-knives.
forged’, meaning that the blade and and counter balance between
tang are made from one piece of steel. the blade and handle.

Cook school
Take a cookery class

Noodle Making Extravaganza with Jessica Wang of Mama Wang’s Kitchen,
Central Street Cookery School, London (020 7549 8176; centralstreet.org) Jessica Wang
This charity-run cookery school has already won under her watchful, encouraging instruction we
several awards. In the evening, classes focus on made Mama Wang’s Biang Biang noodles, starting plunging the noodles into boiling water, the dish
techniques and flavours from around the world. by kneading our noodle dough to a soft, porcelain- quickly came together and, before I knew it, we
Do it better
Then, during the day, money raised from the evening like consistency. Leaving it to rest, we cracked on were sitting in the community centre’s dining room,
classes helps to fund hands-on cookery, budgeting with the cumin lamb – I was fascinated to learn the drinking beer and enjoying freshly made noodles.
and how-to-eat-well classes for the local community. prevalence of the spice in Chinese food. Jessica also Cost £30 (£5 concessions to residents of EC1),
The spacious, well-equipped kitchen also has taught us how to make our own chilli oil. including all ingredients, dinner and a drink.
a community garden, offering students the chance But the best part of the class was the noodle- Verdict Fun evening in a relaxed atmosphere,
to use freshly picked ingredients in the summer. making itself. We flattened, rolled, pinched and perfect for anyone wanting to try something new.
Jessica Wang, instructor and street food veteran, pulled our dough before using Jessica’s traditional And I love that I can now make my own noodles!
gave us an introduction to Chinese cuisine. Then stretch-and-slap technique to make noodles. After Steffi Dellner
Masterclass
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A cheap cut of beef to pot-roast or slow cook. incorporates eight stainless- Order now for just
This good-value cut comes from the breast or chest steel spring fingers, bonded £24.99 (rrp £29.99)
of the animal. Boned, it is with crushed industrial plus £2.95 p&p.
a large flat piece of meat, diamonds, which maintain Exclusive offer for
which was traditionally a perfect 20-degree angle. BBC Good Food
Expert advice
rolled and tied and served in sections, but is They make it easy to readers: all orders will
also sold as an untied piece. Beef brisket has achieve a razor-sharp edge receive a free tomato
a structure that is layered with fat which, when in seconds, with just three slicer, worth £4.99.
cooked properly, gives great flavour. The two swipes (pulling the knife To order, call 01483 204455 FRee
down and back). The quoting GFO/171. Delivery Tomato
rules to cooking brisket are moisture and time. slicer
So for it to shine, it needs to be cooked slow compact clam-shell case within 28 days to UK
and low, or pot-roasted or braised with plenty doubles as a handle and mainland only, some
of liquid. Find recipes at bbcgoodfood.com. hand guard, then folds neatly exclusions may apply.
One for the bookshelf BBC Good Food readers can buy any of this month’s books at a discount, plus you’ll also receive a free
bookmark. Simply call 01326 569444, p&p is free. Or buy online at sparkledirect.com/goodfood
Reviews
Sally Hughes reviews this month’s cookery books
Veggie inspiration Simple suppers Café comfort food Seasonal

Leon Fast Vegetarian What to Eat Next The Ginger & White cooking
by Jane Baxter and by Valentine Warner Cookbook by Tonia Rosehips on a
Henry Dimbleby (£25, (£20, Good Food George, Emma Scott Kitchen Table by
Good Food offer price offer price £16, and Nicholas Scott Carolyn Caldicot
£20, Conran Octopus) Mitchell Beazley) (£18.99, Good Food (£9.99, Good Food
Jane Baxter, from Riverford Organic Valentine’s fourth book shows all the offer price £14.99, Mitchell Beazley) offer price £9.49, Frances Lincoln)
Farms, and Henry Dimbleby, from the charm of his previous titles. The A real treasure. Ginger & White is the This lovely book, subtitled Seasonal
healthy fast food chain Leon, make recipes are an eclectic collection of cafe everyone wants at the end of Recipes for Foragers and Foodies,
a great team. This book is packed favourite, great-tasting dishes. Almost their road and, if you can’t get there, is full of veggie-centric recipes –
with exciting new ways with every all can be prepared in under an hour, then this collection is the next best whether you’re foraging in the
type of vegetable. All recipes are easy and many can be rustled up from thing – amazing brunch ideas, super hedgerow or shopping at a farmers’
and, although some require time storecupboard staples. A particular soups and salads. From Spiced plum market. The great range of foodie
for soaking, the amount of hands-on treat is the chapter on things on toast & almond eggy bread to Caramel ideas are a mix of preserves to store
time is short. There’s also a chapter of and in sandwiches – recipes destined croissant puddings, the recipes are for later and meals to enjoy while
dishes designed to appeal to children. to become sofa supper standbys. guaranteed to give great results. produce is at its peak (and cheapest).

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Best vegetarian buys
Holly Brooke-Smith and the team tasted over 40 meat-free items to bring you the ones that are worth putting in your trolley
Linda McCartney Fish Free Scampi,

On test
£2.60/200g, ocado.com special
Fab for an after-school meal, particularly
if you’re bored with soya. Made with VPud Vegetarian Black Pudding,
potato starch and whey protein, they £1.69/200g, naturalgrocery.co.uk
have a breaded coating, and benefit This veggie black pudding has
from a squeeze of lemon before serving. bags of flavour. Made from pearl
barley, rolled oats and beetroot
powder, you simply slice and fry.
Add to a breakfast fry-up, use in
an omelette or on top of a pizza.
Zest Coriander &

Basil Pesto, £3.69/
340g, ocado.com
Most shop-bought
pesto isn’t suitable
Holly gets testing in the Good Food kitchen Beef Style Strips, £1.75/300g, Tesco for vegetarians,
Quick to cook and an easy option to because it contains
serve with veg and mash, or tasty Parmesan (see left).
T
his was quite a divisive test, with some noodles, these beef-style strips are This pesto is organic,
tasters wondering why foods made of made from wheat protein and soya. entirely free from
vegetables, beans and pulses try to Strongly flavoured with a smoked Roasted vegetable lasagne, artificial ingredients
masquerade as meat. However, others felt and savoury taste. £3.99/370g, cookfood.net and is made with
that many of these items offer a convenient As good as homemade. Layered vegetarian cheddar
alternative for cooks catering for meat-eaters spinach, meaty mushrooms, and a splash of
and vegetarians together. mascarpone and slow-roast apple juice.
A significant number of the items tried were courgettes, bound together with
disappointing – bland and with odd textures. a sweet tomato and herb sauce.
However, there are some gems, too. Keep an We sprinkled some breadcrumbs
eye on salt levels – anything over 1.5g per 100g on top for extra crunch.
(or 0.6g sodium per 100g) is considered high. Italian Style Hard
Cheese, £2.30/
Suitable for vegetarians? 200g, Tesco
Quorn This is a brand name, not an ingredient. This resembles
Quorn products are made with a veggie protein Parmesan and
that comes from a fungus called mycoprotein. Fry’s Cocktail Sausage Rolls, could be used
Soya The soya bean, an East Asian legume, is £2.99/12, Booths in its place,
a good source of protein. In some places it is These frozen veggie sausages come but is made
genetically modified, so this is something to in a good casing of puff pastry and Knorr onion gravy pots, with vegetarian
be aware of when buying soy products. can either be kept in one long strip £1.75/4 x 112g pots, Tesco rennet (see left).
Rennet Traditional Parmesan (Parmigiano- (for packed lunches or picnics) or Simply put this jelly gravy pot in This one
Reggiano) is made using rennet, which broken into smaller cocktail sausage a pan to melt down before adding impressed us with
comes from the acidic stomach lining of rolls. Made from vegetable protein, boiling water and any extra its firm, creamy
young calves. Parmesan, as well as Grana soya and wheat, the added ingredients. It has a good savoury, texture and price.
Padano and Gorgonzola, has protected wholegrain mustard gives Great umami flavour and an attractive
designation of origin status (PDO), which a good warmth, too. for packed dark colour. It is relatively high
means they must include animal rennet in lunches in salt (0.91g per portion), so
order to qualify. Vegetarian cheeses are made you may want to adjust other
using rennet from plants or bacteria. seasoning in your dish. Or try our
Photographs ADRIAN TAYLOR
Gelatine Traditionally derived from animal Vegetarian red wine gravy recipe
by-products, it’s used as a gelling agent. at bbcgoodfood.com for a lower
Vegetarian substitutes are now available, salt option – it freezes well if you
such as agar-agar. want to make a big batch.
MAY 2014
Burgers Fry’s Chicken Style Strips, £2.99/380g, Booths
Goodlife Spicy Bean Quarterpounders, Simply pan-fry straight from frozen in just
£1.99/4, ocado.com 6-8 minutes. These strips are mainly made
Bursting with colour and different from vegetable protein (which also incudes
textures, this frozen burger is anything some soya) and covered in a thin, crispy batter.
but dull! The chipotle chilli is well balanced Great for snacks or with avocado in a sandwich.
and we like the addition of sweetcorn.
Chosen by Kids Veggie chicken nuggets,
£1.58/320g, Asda
Covered in crispy batter, these golden bites
are made from soya, wheat and potato flakes.
Soft in the middle and crunchy on the outside,
they are very quick and easy.
Linda McCartney mozzarella burger,

£2/2, Tesco Freedom Mallows, £2.29/75g, Quorn Mince, £2/300g,
Despite the simple ingredients list of goodnessgoodies.co.uk Sainsbury’s
non-GM soya and mozzarella, these burgers Made with natural This looks incredibly
are unbelievably ‘meaty’! If you’re looking for colouring and no similar to minced beef,
something to merge seamlessly with real gelatine, these but with a softer
meat burgers, this is the one. mallows are suitable texture. It doesn’t have
for vegans, too. a very distinctive
Choose between flavour, so benefits
vanilla and from extra seasoning – but it’s versatile,
strawberry, and add filling and very quick to heat through. Ideal
some to a hot choc. for a veggie lasagne or for making burritos.
Edgy Veggie Burgers, £3.50/2,

Marks & Spencer Sausages Good
Carrots, beans and beetroot make up this Cauldron Cumberland sausages, taste &
unusual and tasty burger. It’s filling, has a £2/6, Waitrose texture
great texture and will cook in a pan in minutes. Herby and fresh, and not too salty (a
A good alternative to classic pulse burgers. problem with quite a few others), these
are made with Chosen by You Vegetarian Glamorgan
vegetable protein sausages, £1.58/6, Asda
and are nicely We loved the way these leek, cheese
textured. They & potato sausages crisped up in the oven.
brown up well and They lost their shape slightly when
hold their shape. cooked, but it didn’t matter because
A hit with tasters. they were so delicious!
What to drink Our wine expert Sarah Jane Evans recommends three bottles that are suitable for vegetarians
No animal by-products have been used in processing of these wines. For more details on organic and vegetarian wines try,
vintageroots.co.uk and vinceremos.co.uk. The websites of Majestic, Marks & Spencer, Tesco and Waitrose are also helpful.
Eurovision tipple Great value Classy white

Kamm & Sons, 33%, Cotes du Rhone NV, France, 13.5%, Chilean Sauvignon Blanc 2013, Aconcagua Valley,
from £16.62, thedrinkshop.com £4.75, Morrisons 12.5%, Waitrose, £7.99
Celebrate the Eurovision Song Contest (May 10) Floral, light and fresh, with a crunch of ripe Chile’s Sauvignon Blanc only gets better. One reason
with cocktails made with the very British Kamm redcurrants and just a hint of fennel and herbs is that they’re discovering the best places to grow the
& Sons. If you like Campari, Aperol or Angostura on the finish, this great-value wine is perfect vines. Aconcagua Valley, north of Santiago, is ideal,
Bitters, you’ll love this. for Bank Holiday barbecues. with hot sun and cool afternoon winds, which result
in ripe passionfruit notes with a zesty grassiness.

REL’S N O W A Y
THE
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SOM E D I A B E T E S .
POSSIBLY HAV
IS THER E? K ’s fa st e st g rowing health

risk. Three
mune.
Type 2 diabete
s is the U
0 m in u te s – a nd no one is im
1 ss and
gnosed every blindness, limb lo
people are dia it for lif e. It ca n le ad to
abetes, you have be at risk?
Once you have di til l th in k th ere’s no way you could
n even kill you. S
kidney failure. It ca
TEXT KNOW TO 70555

TO GET YOUR FREE DIABETES
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prefer we didn’t call you, text NOCALL DUK to 70060. To stop receiving SMS messages from us, text NOSMS DUK to 70060.
A charity registered in England and Wales (no. 215199) and in Scotland (no. SC039136).
My Kitchen Caroline Waldegrave, who helped to establish Leiths School of Food and Wine,
shows Holly Brooke-Smith how she cooks at home Photographs geoFF WiLkinSon
Caroline Waldegrave
Caroline, who was managing William’s brother and I had this idea cooker. I’m not completely mad
director of Leiths School of Food that it could be turned into a Tuscan about Agas, but if I decided to,
and Wine from 1975 to 2002, and dream, which is what we were hoping I think I would make it into a bigger
co-authored several Leiths cookery for. It does look good in nice weather! model with more ovens in-between
books, was awarded an OBE in the really hot and warming ones.
1999. She is married to former Did you make changes? Although I don’t have my dog any
Cabinet minister William We haven’t altered the structure more, that’s what an Aga is great for
Waldegrave, who is now a life peer, of the kitchen, we just bought – it’s a nice spot for a wet dog to dry!
and they have four children. a Howdens’ kitchen and painted
Caroline runs the Dudwell School the cupboards a different colour. Your style of cooking?
Kitchen cookery school from the The Aga was already here, but the We’re not exotic eaters. A favourite
family’s holiday home in Somerset. thing that I think is important is is something like spaghetti or
the sofa – because this is the centre slow-cooked lamb shanks. I don’t
When did you move in? of the house. It’s where we all sit. actually have a slow cooker, but the
We arrived in 1991, just before bottom oven of the Aga is perfect
Christmas – it was still a wreck – What do you cook on? for that. We like real food – not
so with four small children, it was In the summer, we turn off the too complicated and probably
a busy time. The house belonged to Aga and I rely on my other electric more Italian orientated than

Kitchen design
RIGHT The
brick extension
houses a sink
and the dryer,
but Caroline
would like
a better view!
LEFT
The roomy
dresser is ideal
for display
and storage
LEFT Caroline’s
oak-topped table,
is from Wells
Reclamation
Company in
Somerset
The family home for

more than 20 years
French. When I’m teaching in the How about gadgets? Caroline’s essential kit
school, I base everything around I have my Kenwood, which is an
essential skills – whether it’s knife old friend – I think it was a wedding
skills or how to make a soufflé. present. My memory is getting
worse, so I have to have a timer, Chef’n Potato Ricer, £29.99,
Does your family spend lots plus I couldn’t survive without Lakeland
of time in here? a microwave. I love my sauce whisk
All my children cook, so we do that and a ricer is vital for making
together and that’s a lovely thing. mashed potato.
We make the Christmas cake in
here, which is always fun. Even Does the layout work? Stainless Steel Spoon
though they’re quite grown-up now, Yes, I come in and dump all the Rest, £8, John Lewis
this is their childhood home and shopping on the table, and the fridge
they always like to come and spend is nearby. Then the rest of the bags
some of the summer here. go through to the little pantry next
door. The dishwasher is in exactly
Are you a collector? the right place, as it’s easy to rinse
I love my copper pans. At Leiths, everything in the sink before
we were all given one for every five loading it up. Eddingtons Magnetic Retro
years we were there. All my pottery Timer, £9.99, amazon.co.uk
is from Divertimenti – and I’ve got Where do you eat?
masses of it. I think it’s very pretty. We eat in lots of different places
The royal mugs on the top of the in the house – it’s quite fun! When
dresser go back a fair bit – there people come to stay, we have Stainless Steel Magic Whisk,
are a couple from 1902 and 1911. Turn over for a recipe from Caroline £3.50, Sainsbury’s

Kitchen design
breakfast and lunch in here, then go

to the dining room at night. If we
have more than 12 people staying,
we go up to the ‘big barn’ at the top
of the garden. In the summer,
we’re outside all the time, so even
before we built the cookery school,
we had a separate summer kitchen.
Would you make any changes?

The little brick extension you can
see out of the kitchen window
(previous page) blocks the view.
It was here when we came and,
although it’s actually an incredibly
useful room (it houses a sink and
dryer), it still annoys me! I plan to
start a lovely herb garden and grow
lettuces behind the cookery school.
Why did you set up your

school here?
I’ve just always loved doing it!
If we’re going to spend much more
time in this house, then that’s what
I’d really like to be doing. It was
just a collapsing barn before, and RIGHT Impress
William and I really love taking on guests with a
projects. We also have the most restaurant-style
wonderful builder called Andy, dessert that
which makes life much easier. oozes with
melted
What do you think are chocolate.
important cookery skills?
The first thing to learn is how to Caroline Waldegrave’s 1 Heat oven to 200C/180C fan/gas 6
approach things. I think that if you BELOW Caroline Chocolate fondants and put a baking tray on the middle shelf.
can just learn how to make pastry, in the Dudwell Brush the inside of 5 dariole or pudding
a little effort
how to deal with meat, how to cook School kitchen moulds with the melted butter, then
a duck breast properly so the meat is – where she runs MaKES 5 PREP 25 mins plus 1 hour chilling put the cocoa in one and turn it to coat
tender and the fat is crisp, then regular cookery COOK 30 mins the inside, holding it over the second
that’s a good start. The other really courses. For mould to catch any that escapes.
important thing is to plan a menu, more info, Chocolate fondants are best prepared and Repeat with the other moulds.
so you can cope with a dinner party; visit dudwell chilled at least 1 hr before baking and they 2 Put the butter and chocolate in
it’s timing and getting organised. school.com can be kept in the refrigerator for up to a heatproof bowl, set over, but not
24 hrs in advance. Cooking times will vary by touching, a pan of simmering water
1-2 mins, depending on your oven and the and stir occasionally until melted.
type of moulds you use. The fondants are allow to cool slightly.
ready when they have a molten centre and 3 Using electric beaters, whisk together
firm sides. If you’re nervous about the cooking the whole eggs, yolks, sugar and a pinch
time, you can always make an extra fondant of salt until pale and moussey (the
to test the exact time required for your oven. mixture should almost double in volume),
this will take 3-4 mins. Gently fold in the
120g unsalted butter, diced, melted chocolate and butter, and then
plus 20g melted for greasing the flour, being careful not to knock out
2 tbsp cocoa powder too much air. Spoon into the prepared
120g dark chocolate, broken moulds, stopping just shy of the top.
into pieces Chill for at least 1 hr.
2 eggs and 2 egg yolks 4 Put on a hot baking tray and cook
120g caster sugar for 12-14 mins until the tops are set and
1 tbsp plain flour, sifted coming away from the sides of the moulds.
clotted cream or vanilla ice cream, Stand for 30 secs, then serve in the
to serve (optional) moulds or turn out onto plates. Great
with clotted cream or plain ice cream.
PER FONDANT 606 kcals, protein 8g, carbs 45g,

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TVRecipes
TVRecipes
Enjoy time in the kitchen this month with a dish fit for a queen, two
hearty main courses and a couple of impressive desserts. Recipes
tested by Home economist Petra Jackson. Edited by Kathryn Custance
Every
recipe
has a
photo!
Photograph DAVID LOFTUS. Programme information correct at time of going to press. Please check Radio Times, radiotimes.com or bbc.co.uk for transmission dates
Chocolate souffé
& vanilla cream, p138
This month
• Great British Menu
• Saturday Kitchen
• MasterChef

Available from
Great British Menu

Great British Menu veteran Marcus Wareing
creates classic British dishes at his London
brasserie, The Gilbert Scott. Catch Marcus on the new
series, starting at 7.30pm on Monday 7 April on BBC Two
MARCUS WAREING large enough to line a 25-26cm tart tin

Liverpool tart that is 2.5cm deep). Line a baking tray
SERVES 8 PREP with baking parchment and carefully
1 hr plus chilling transfer the pastry to the tray. Put
COOK up to in the fridge to rest for 20 mins.
2 hrs 55 mins 3 Line the tart tin with pastry, taking
More of a challenge care not to stretch it, then trim the
This is an interesting recipe; the edge. Patch any cracks with the
lemon is boiled until soft, then trimmings and reserve any remaining
mixed with butter and sugar scraps. Chill again for 20 mins.
and baked in a pastry case. 4 Heat oven to 180C/160C fan/gas 4.
Line the pastry case with baking
FOR THE FILLING parchment and baking beans, then
4 unwaxed lemons bake-blind for 25 mins, or until very
150g unsalted butter pale golden. Remove the beans and
250g caster sugar paper, patch up any holes with the
2 large eggs reserved pastry trimmings, then bake
FOR THE PASTRY for a further 10 mins or until crisp.
75g soft unsalted butter 5 Reduce oven to 160C/140C fan/
40g icing sugar gas 3. Fill the tart case with the lemon
1 large egg, beaten mixture and bake for 20-25 mins until
150g plain flour, plus extra lightly golden. There should still be
for dusting a slight wobble in the centre of the
filling. Leave to cool before slicing.
1 To make the filling, put the whole
lemons in a pan and cover with water.
Bring to a gentle boil, then simmer for
1-2 hrs, or until very soft, then drain
and leave to cool. Cut the lemons in Petra says: Use only
half and remove the seeds. Place the butter in this tart – not
whole lemons in a food processor the spreadable kind
with the butter, sugar and eggs. that has oil added. It is
Blend together, then set aside. important for the success of the
2 To make the pastry, cream the pastry case, otherwise it might
butter and icing sugar in a food collapse when you bake it.
processor (or use an electric mixer)
until pale and fluffy. Add the egg, then
fold in the flour with a good pinch of
salt. Mix to a dough, then roll out
Marcus portrait DAVID MUNNS/OLIVE. Recipe photographs SERGIO COIMBRA, MYLES NEW/OLIVE
thinly on a lightly floured surface to a
Try our Sweet Potato Pakora. With satisfying Grrr, circle about 3mm thick. (It should be
healthy mmm and a braver with flavour bite, Great Food
is for true flavourtarians – that’s everyone apart from
those that like bland! Discover the Great Food range at
Ocado and in the chiller at leading supermarkets.
MAY 2014
www.greatfooduk.com @greatfood_uk facebook.com/GreatFoodUK
TVRecipes
LIFE
MY
THANE
PRINCE
ON
TE
A PLA
Food writer Thane Prince, queen of the preserving pan, will

be judging contestants’ efforts to convert their homegrown
produce into delicious jams and chutneys in The Big Allotment
Challenge, a new series starting this month on BBC Two.
Earliest food memory?

Shrimping off the Norfolk coast.
MARCUS WAREING Add the chicken and brown lightly on both First thing you cooked?
The Queen’s potage sides (see Petra’s tip, below). Add the Mud pies! Then a Victoria
SERVES 4 PREP 1 hr plus chilling remaining thyme and bay leaves to the pan sponge cake.
COOK 1 hr 10 mins with the remaining butter and, when it is
A little effort foaming, spoon over the chicken. Continue Food hero?
This is based on a recipe from 1723, but cooking for 5-6 mins. Transfer to the oven My mother was, and still is, an excellent cook. So, although I
with the focus more on the chicken than and bake for about 8-10 mins. (Take care not didn’t really learn to cook until my twenties, I learnt how good
the broth. Pomegranate seeds and pistachios to overcook.) Remove and leave to rest in a food should taste early in life. My mother, at 94, still prepares
were used as garnish to represent the warm place for 5 mins. a freshly cooked meal each day. She loves new recipes, and
Royals’ jewels and wealth. 4 Wipe the pan clean and heat the remaining bakes her own bread – she’s a hard act to follow.
oil. Fry the mixed mushrooms until golden
FOR THE BROTH and all the liquid has evaporated. Bring Your best dish?
2 tbsp vegetable oil the broth back to the boil, taste and season A roast Sunday lunch.
200g button mushrooms, sliced as necessary.
1 onion, thinly sliced 5 To serve, divide the broth between Luxury you couldn’t do without?
1 garlic bulb, halved through the centre 4 shallow bowls, and top with a chicken Butter.
50ml white wine breast. Garnish with the pomegranate
3 sprigs thyme seeds, pistachios and mushrooms. Least-favourite food?
few sprigs tarragon Low-fat anything.
500ml chicken stock
FOR THE CHICKEN Petra says: It’s the Most memorable meal?
100g butter Queen’s birthday Breakfast on the riverside near Kinsale in County Cork,
200g brioche, made into crumbs on 21 April, and cooked by Keith Floyd.
large bunch thyme if you want to treat your family to a
4 boneless, skinless, free-range dinner fit for a royal, this certainly Dream dinner out?
chicken breasts fits the bill. Take care as you brown I’d go to the Walnut Tree in Abergavenny, where Shaun Hill
3 tbsp vegetable oil the chicken breasts in step 3 – I used would cook spiced lobster and then some game. I’d eat it with
2 bay leaves two fish slices to turn friends, one of whom would drive, so I could drink
200g mixed mushrooms, sliced them over to help beautiful wine.
4 tbsp pomegranate seeds keep the crust intact.
2 tbsp unsalted pistachios, toasted Secret ingredient?
Salt. Never underestimate how the judicious
1 Heat the vegetable oil in a pan over a Marcus is one of the veterans deciding which use of salt can transform the flavour of food.
medium heat and fry the mushrooms, in chefs will go forward to cook for the judges
a couple of batches, until nicely browned. and vie for a place on the menu at a banquet Guilty pleasure?
Set aside. Add the onion and garlic, cut-side at St Paul’s Cathedral to mark the 70th Dime bars and chips – not necessarily
down, to the pan, and cook for 10 mins or anniversary of D-Day. The chefs’ brief is to eaten together!
until soft. Deglaze the pan with white wine draw inspiration from the past to produce
and reduce to a syrup. Add the herbs, chicken 21st-century dishes worthy of our war heroes.
stock and mushrooms, and bring to the boil.
Simmer for 30 mins. Pass through Recipes adapted from Restaurant Wars: The Battle For Manchester
a fine sieve into a clean pan and set aside. The Gilbert Scott Book Chefs Aiden Byrne and Simon Rogan, former Great British Menu
2 For the chicken, melt 50g of butter and mix of British Food by champions, have a new trophy in their sights – winning a Michelin
with the crumbs. Strip 1 tbsp of thyme leaves Marcus Wareing with star in Manchester for the first time in more than 30 years. This
from the bunch and mix into the crumbs with Chantelle Nicholson revealing series follows the two chefs for a year as they open fine
seasoning. Pat onto the chicken to coat. (£25, Bantum Press). dining restaurants just 200 yards from one another, Simon in the
Chill until the crumb has firmed up a little. You can buy the book grand Midland Hotel and Aiden in a glitzy warehouse conversion.
3 Heat oven to 180C/160C fan/gas 4. for just £20. Call 01326 569444, p&p is free. The three-part series starts this month on BBC Two.
Heat 2 tbsp oil in an ovenproof frying pan. Or buy online at sparkledirect.com/goodfood.

Saturday Kitchen
Tom Kerridge and Henry Dimbleby are among the chefs cooking
live with James Martin this month, Saturdays at 10am on BBC One
TOM KERRIDGE FOR THE CARROTS thyme. Sprinkle in the sea salt and bring to a
Shin of beef with 5 carrots, trimmed and halved through brisk simmer. Cover with a tight-fitting lid and
ginger, carrot the centre braise in the oven for 2½ hrs. Remove from
& cabbage 100g butter the oven, lift off the lid and leave the beef
SERVES 6 75g caster sugar to cool in the casserole. Petra says: Your
PREP 1 hr 10 mins plus marinating 4 star anise (wrapped in a muslin cloth) 4 When cool, remove the shins from the local butcher
and cooling COOK 3¼ hrs FOR THE CABBAGE stock. Strain the stock through a fine sieve should be able
A little effort large knob of butter into a clean pan. Skim off any fat. Place to come up with
I suggest you start this recipe a day 1 Savoy cabbage, roughly sliced over a medium heat and bubble to reduce by some lovely
or two before, as you need time for 2 tbsp toasted caraway seeds half. Add the beef and let it reheat thoroughly. pieces of beef
marinating and cooling. 5 Meanwhile, cook your carrots and cabbage. shin. It’s one of
1 Put the beef in a large casserole and pour For the carrots, put all the ingredients in the cheaper cuts,
FOR THE BEEF over the wine. Cover and leave to marinate in a pan with 200ml water. Cover and cook so you might
6 x 225g pieces of beef shin the fridge for 24-48 hrs. Lift out the beef and over a medium heat for 15-20 mins. Remove have to ask
750ml red wine pat dry with kitchen paper. Strain the wine the lid and increase the heat, continue for it. In the
2 tbsp vegetable oil through a sieve and reserve. until the liquid has evaporated to form supermarket,
1 large onion, roughly chopped 2 Heat oven to 160C/140C fan/gas 3. Bring a glaze. For the cabbage, heat a large it may come
1 large carrot, roughly chopped the wine to the boil and skim off any froth frying pan over a medium heat, add the labelled as
2 celery sticks, roughly chopped on the surface. Heat a large casserole over butter and cabbage. Toss gently, then braising steak, so
75g ginger, grated with skin on a medium heat, add the oil and fry the onion, cover and cook for 5 mins or until the go for the bigger
1.5 litres of beef stock carrot, celery and ginger for 10 mins, or until cabbage is just tender. Stir in the caraway chunks and
5 bay leaves tender. In a separate frying pan, fry the beef seeds and season well. trim it yourself.
1 clove until evenly coloured. Remove with 6 To serve, pile the cabbage onto warmed
1 tbsp white peppercorns a slotted spoon and put in the casserole. plates, place the carrots on the side then
1 small bunch fresh thyme 3 Pour in the wine and stock, then add spoon on the beef with plenty of rich sauce.
3 tsp sea salt flakes the bay leaves, clove, peppercorns and
Michelin-starred
gastropub chef
Tom Kerridge will
be cooking live on
Saturday Kitchen on
12 April with James
Martin and Paul
Ainsworth, who
recently won his first
Michelin star for
his restaurant,
Number 6, in
Padstow, Cornwall.
Tom is also
one of the former
champions returning
to put this year’s
contestants through
their paces in
BBC Two’s Great
British Menu.
For a second helping

of Saturday Kitchen,
join James on
Saturday Kitchen
Best Bites on
Photograph MYLES NEW
Sundays at 10am.
on BBC Two.

TVRecipes
1 Remove the seeds from the cardamom
pods. Grind them to a fine powder with the
coriander seeds with a pestle and mortar.
Finely chop the garlic, sprinkle over some
coarse sea salt and mix to a fine paste with
the side of a knife. Put the minced meat,
garlic paste, freshly ground spices, turmeric
and chilli powder, and the beaten egg in
a bowl and mix until well combined.
2 Using wet hands, shape the mixture into
12 ping-pong ball sized meatballs. Lightly oil
a chopping board, gently flatten each meatball
into a disc and place 1 tsp of cream cheese in
the centre of each. Carefully bring up the meat
to enclose the cheese, pinching to seal, then
HENRY DIMBLEBY good pinch chilli powder (or to taste) roll carefully to reshape into meatballs.
Meatballs with 1 egg, beaten 3 Heat a large frying pan and add 2 tbsp oil.
herb salad 150g cream cheese Fry the meatballs for 10-12 mins, turning
SERVES 4 PREP 45 mins groundnut oil, for frying frequently until cooked. Remove from the pan
COOK 20 mins 200g baby plum tomatoes, cut in half and keep warm. Increase the heat and fry
A little effort lengthways the tomatoes, cut-side down, for 2-3 mins. Henry Dimbleby,
Portrait REX, recipe photograph TOBY SCOTT PHOTOGRAPHY
These meatballs are similar to arancini, where 4 shallots, very finely sliced Remove with a slotted spoon. Wipe the pan, co-founder of the
cheese is stuffed into the centre. It’s vital 2 tbsp flaked almonds add a little more oil and fry the shallots. Leon restaurant
that you shape the meatballs leaving no gaps, FOR THE SALAD Remove and set aside. chain, joins James
or you will lose your lovely surprise filling. 150g mixed salad leaves 4 Meanwhile, toss the salad leaves and Martin and Antonio
2 tbsp each finely chopped mint leaves, herbs together in a bowl. Whisk the vinegar, Carluccio in the
FOR THE MEATBALLS chopped chives, finely chopped flat-leaf mustard and oil together, season and drizzle Saturday Kitchen
8 cardamom pods parsley and finely chopped oregano over the salad. Toss gently to coat. studio on 5 April.
2 tsp coriander seeds 1 tsp white wine vinegar 5 To serve, heap salad onto plates and You can also catch
4 large garlic cloves, crushed 1 tsp English mustard put the meatballs and tomatoes on Henry on Radio 4’s
200g pork mince 3-4 tbsp olive oil the side. Garnish with the almonds The Kitchen Cabinet,
300g lean minced beef and shallots. which returns for
½ tsp turmeric a new series in May.
Mixed Bean
Hummus &
Flatbread
as easy as KTC
Rice, Spices, Pulses, Oils & Tomatoes, recipe at www.ktc-edibles.co.uk

Available from Morrisons, Sainsbury’s, Asda, Tesco and quality Independents
We catch up with
TVRecipes
Dan Saladino,
producer, reporter
and occasional
presenter of BBC
Radio 4’s Food
Programme
Dan’s diary
MasterChef
This decadent chocolatey dessert, from 2013
There’s a map of the UK on our office wall
covered with orange dots, marking all the locations
of the finalists in our Food & Farming Awards. The
big breakthrough this year is that, for the first time,
finalist Larkin Cen, would make a great Easter they cover every part of the United Kingdom – England,
treat. This year’s contest continues weeknights on BBC One Scotland, Northern Ireland and Wales.
Visiting finalists on their home turf is one the most
enjoyable part of the awards process for our judges. In
LARKIN CEN doubled in volume. Remove from the water Northern Ireland, Valentine Warner tasted hand-churned
Chocolate soufflé and continue to whisk, gradually adding Abernethy Butter made in Co Down, while Richard Corrigan
& vanilla cream the remaining sugar to form a thick, spent a day talking and eating his way through 250 stalls
SERVES 4 PREP 30 mins glossy meringue. at St George’s Market in Belfast.
COOK 30 mins 3 Spoon a third of the meringue into the Tim Hayward, judge of the Best Street Food or Takeaway,
For the confident cook melted chocolate and whisk gently together. had a memorable meal in Wales care of The Pembrokeshire
You have to hold your nerve with a soufflé, Very carefully fold in the remainder, just until Beach Food Company (one of its specialities is bacon, cockle
particularly this one, as you don’t want to no speck of white remains. Fill the ramekins & laverbread mixed with egg and cream). Meanwhile, in
overcook it. Make the vanilla cream while with the mixture, smooth the top and bake in Scotland, judge Al Crisci visited the inspirational Highland
they bake, so that you can serve immediately the oven for 20-25 mins, or until well risen. Hospice where the cooks produce comforting meals for
before they deflate. 4 To make the vanilla cream, warm the cream families going through difficult times.
in a pan for about 3 mins, but take care not to Drinks judges Pete Brown and Victoria Moore sampled
FOR THE SOUFFLE let it boil. Using the back of a knife, scrape the one of England’s newest sparkling wines from the
soft unsalted butter for greasing, plus seeds from the pods and add to the cream. Gusbourne Estate in Kent, where they’ve planted
a sprinkling of caster sugar Remove from the heat and leave to infuse. Champagne grape varieties. The winners will be revealed
150g dark chocolate with 70% cocoa, 5 To serve, pour the cream into little jugs, set at our awards ceremony in Bristol on 1 May.
broken into small pieces a soufflé on each plate and dust with icing The ceremony is also going to be the launch event for an
6 egg whites sugar. Serve the cream alongside. 11-day festival in the city, called Bristol Food Connections.
125g caster sugar I’ve been discussing the attractions with the BBC’s Learning
icing sugar, for dusting department, which is organising food workshops for more
FOR THE VANILLA CREAM than 1,000 school children. Tom Kerridge will be one of the
300ml single cream chefs cooking live and presenter Stefan Gates will be staging
2 vanilla pods, split open Petra says: My soufflés were ready in fun food experiments. Turn to page 46 for more details.
20 minutes and I could watch them
1 To make the soufflés, use a pastry brush magically rise through the window • I’ve recently been to an inspirational workshop about
to coat the insides of 4 medium ramekins in my oven door. If you don’t have a how bread is changing people’s lives. Baker and teacher
(about 100ml size) with a layer of soft butter. window, wait until the 20 mins is Jane Ward has encouraged people all over the UK to set
To do this, make sure you brush the butter up before you open the door, or the up ‘micro-bakeries’. She explained how 200 of her pupils
upwards to form tramlines (this will help the soufflés will collapse. are now running businesses, selling bread to neighbours,
soufflés to rise). Coat evenly with caster friends and through shops. Some are using conventional,
sugar, shaking out any excess. Put the domestic ovens to bake loaves at weekends to sell at
ramekins in the fridge to set the butter. farmers’ markets. It’s a powerful insight into how a growing
2 Heat oven to 180C/160C fan/gas 4. Put the number of people are turning their food passions into
chocolate into a heatproof bowl set over a careers. We’ll be following some of these bakers on
pan of simmering water and leave to melt, Recipe adapted from a future episode of The Food Programme.
stirring occasionally. Remove from the water MasterChef: The Finalists
and set aside. Combine the egg whites with a (£20, Absolute Press). You The Food Programme is on Sundays on BBC Radio 4
third of the caster sugar in another heatproof can buy the book for just at 12.30pm, repeated on Monday at 3.30pm. Voting
bowl and set it over the pan of simmering £16. Call 01326 569444, for the Food and Farming Awards has now closed,
water. Using an electric whisk, beat well for p&p is free. Or buy online at but for more information, visit bbc.co.uk/foodawards
at least 5 mins, or until the mixture has sparkledirect.com/goodfood.

From your kitchen
We love to hear from you and see your photos. Please get in touch at the addresses, opposite
Star Reading your article Help! Here is my version of the

Letter What shouldn't I eat this Double-the-love chocolate cake
week? (April) left me (May 2011) that I made for my
with no choice but to friends’ wedding. Everybody
participate in the debate. loved it and not a crumb of
As a healthy size-12 foodie it was left for me. Luckily,
with a love of butter and I made lots of practice
who bakes far too many cakes beforehand.
cakes, I am sick of being Susan Bushell, goole
told "you really shouldn't
eat that, it contains
so many calories", I’ve become more aware of the
while others merrily tuck into an unrecognisable importance of healthy eating,
light microwave meal and jump on the Tube for as members of my family have
their one-mile journey home. various medical conditions. While
People ask me how I cook so much and stay slim we do indulge from time to time,
– for me, the answers are simple and age-old. Fresh, it’s brilliant to have easy-to-follow
basic ingredients, simple meals cooked from scratch, recipes that inspire us to eat well.
and an active lifestyle. People say they don't have the My mum (above) was delighted At first, it was a bit of a struggle
time, but that's nothing that one less TV programme with the Chocolate, raspberry to encourage my boyfriend,
wouldn't solve. & rose Battenberg gateau Tom (above), but he was
Becky Smedley, Surrey (Feb) I made for her birthday. I so convinced by the Sweet potato
enjoyed making it and it wasn’t as shepherd’s pie (Feb). It went
Becky wins 12 bottles of the fresh and difficult as I thought it would be. down a treat, yet was so nutritious.
citrussy Errazuriz Aconcagua Costa Single Helene Attwood, luton Plus, I made extra to fill the freezer,
Vineyard Sauvignon Blanc 2013 (£11.99, so it’s goodbye to ready meals.
Waitrose). Visit errazuriz.com. Katy Everett, Kent
Get the best

How we develop and Please note that recipes created for
test our recipes Advertisement features are checked
from our
• We aim to make recipes practical, by our cookery team but not tested in
keeping ingredients lists to a minimum the Good Food Test Kitchen.
Our and avoiding lengthy preparation.
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• We try to avoid waste by using full Helping you to eat well
promise
packs, cans and jars where possible. All our recipes are analysed by
You can trust
When it’s not possible to do this, we try a nutritional therapist on a per-serving
our recipes
to include suggestions for leftovers. basis. Each recipe analysis includes
• We cost many of our everyday dishes listed ingredients only, excluding
to help you budget efficiently. optional extras such as seasoning
Every month, we provide all
• We generally use easily available and serving suggestions.
the information you’ll need
ingredients, and seasonal fruit Simple changes can make a recipe
to help you choose which
and vegetables. healthier – such as removing chicken skin
Good Food recipes to cook
• Where possible, we create and test after cooking, or using a low-salt stock.
recipes using humanely reared meats, If you serve the portion size suggested,
All the recipes in Good Food free-range chickens and eggs, and you can work out how each recipe fits
magazine are tested thoroughly sustainably sourced fish. into your day-to-day diet by comparing the
before publication, so they’ll • We use unrefined sugars, such as figures with the Reference Intake (RI).
work first time for you at home. golden caster sugar, which contain During 2014 you will gradually see this new
Most are developed in our natural molasses, unless we want term on food labels and packaging in place
Test Kitchen by our cookery team, with additional icing to look white. of Guideline Daily Amounts (GDAs).
recipes from food writers, TV chefs or cookery books. • Where egg size is important, you’ll Unlike the GDAs, where figures existed
However, no matter who writes the original recipe, each find it stated in the recipe. for men, women and children, there is
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want to guarantee you a perfect result every time. and imperial measures. average adult female.

Kids get cooking our Hidden
This is my six-year-old, heart cake
Charlie (left), with his in February,
version of Maisie’s Really proved very
easy roast chicken (Feb). popular.
He made it all by himself, Here are
and even insisted on adding a few of
Yorkshire puddings, after your bakes
learning how to make them
from Maisie’s Mini toad-in-
the-hole recipe (Nov). I had a lot of fun making this and
Everything tasted wonderful. my husband (right) had a lot
lydia tye, Hinckley of pleasure eating it – a Valentine’s
Day success all round.
Here is my son Sue Knott, Devon
Tristan (right), five,
having a great time
making Maisie’s
pizzas (Aug). They
turned out fab. Here is my first effort (below),
Rebecca Hollebon, which I made for our church
Bristol Valentine’s coffee morning.
I didn’t get a snap of the second
I’ve lived happily in one, as it disappeared too quickly!
Germany for many Alison Davey, newport
years, but would be
lost without my Good
Food subscription.
My grandchildren (left), I baked this (above) for my
Maja, six, and Lucie, My daughter India (above), boyfriend. I can’t believe it
four, recently came to seven, cooked her first worked and it tasted amazing.
stay and loved making Sunday lunch for us last Rebecca Cross, Jersey
Maisie’s Really easy weekend, following Maisie’s
roast chicken. Mini toad-in-the-holes.
Vicki taylor, It was a huge success. You can find all the recipes
Frankfurt Joanna Curtis, northants mentioned at
Reference Intake (RI) Understanding our Catch up with more cooks like you
The RIs are a guide to the amount of healthy symbols Keep updated on all the latest from BBC Good Food as well as sneak peeks
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HEARt
Carbohydrates (g) 260, Sugar (g) 90, HEAltHY Low in saturated fat, with 5g or Email us at [email protected]
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From
Reader recipe
your
kitchen
This indulgent cheesecake from Jessica Creed, 17, from Essex, a

blogger and aspiring chef, always goes down a storm with her family
Photograph DAVID MUNNS
No-bake chocolate 1 Make the cheesecake base: melt the chopped chocolates. Spoon over TEsT
hazelnut cheesecake butter in a small pan over a medium heat. the biscuit base and smooth with kITchEn
Blitz the biscuits in a food processor to a spatula. Cover with cling film and vERdIcT
EASY
a fine crumb, add the melted butter and chill for at least 6 hrs, or overnight. This was a big
SERVES 10-12 PREP 30 mins plus 6 hrs pulse until well combined. Tip into a 3 Once it has set, place the chocolate hit when we
chilling COOK 5 mins 23cm springform cake tin and press hazelnut spread in a saucepan and melt tried the recipe
down firmly into the base. Chill while over a low heat for 3-4 mins until runny. in our test kitchen.
140g/5oz unsalted butter you make the filling. allow to cool slightly before spreading over Decorating with
300g/11oz digestive biscuits, broken up 2 Beat the cream cheese and icing the top of the cheesecake. Decorate with chocolate truffles
500g/1lb 2oz cream cheese, softened sugar in a bowl to soften. Whisk the remaining chocolates and some chopped elevates it to
85g/3oz icing sugar, sifted cream and vanilla in a separate bowl hazelnuts. Chill until ready to serve. an elegant
300ml/½pt double cream until soft peaks form, then fold into PER SERVING (12) 680 kcals, protein 5g, carbs 35g, dessert, fit for
1 tsp vanilla extract the cream cheese. Stir through the fat 56g, sat fat 32g, fibre 1g, sugar 21g, salt 0.7g a dinner party.
15 hazelnut chocolates (we used
Ferrero Rocher), 5 roughly chopped,
remainder reserved, to decorate
4 tbsp chocolate hazelnut spread
25g/1oz hazelnuts, roughly chopped
Easy yet impressive
SHARE YOUR RECIPES AND WIN A PRIZE

Food styling EMILY KYDD | Styling VICTORIA ALLEN
Send your recipe to the address on page 144 and you could
win a prize. Jessica wins 14 Pyrex products, worth £100,
including mixing bowls and the new 4-in-1 Plus range of
cookware. Visit www.pyrex.com for more information.
In next month’s • New low-calorie suppers • Brazilian BBQ to celebrate the World Cup
• Three glamorous wedding cakes plus step-by-step guides • Food to boost your brain power ON SALE 1 MAY

68 Stores
Nationwide
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200 TASTECARDS TO BE WON!

MAY 2014 bbcgoodfood.com 3

Help-yourself lunch for 6

Smart dinner party for 4

Spring picnic for 4

Special Friday night supper for 2

4 bbcgoodfood.com MAY 2014

tastecard, the UK’s largest diners’ club,

HOW TO ENTER For the chance to win a fantastic 12-month membership,

To enter, visit tastecard.co.uk/comp/bbcgf

MAY 2014 bbcgoodfood.com 5

Blipp page 82 to see

In season Everyday Cook school

Cover recipe CASSIE BEST

Weekend Healthy new

Styling JENNY IGGLEDEN

103 Nutritious lunch on the go BAKe off winner’s

6 bbcgoodfood.com MAY 2014

109 Vegan cherry & almond brownies

Good reads Reader Good

Every month Kitchen

MAY 2014 bbcgoodfood.com 7

8 bbcgoodfood.com MAY 2014

Poultry Baking & desserts

MAY 2014 bbcgoodfood.com 9

SERVES 6-8 PREP 25 mins COOK 50 mins

1 Heat oven to 180C/160C fan/gas 4

bottom of the pastry case and add

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ff It’s the combination of fresh milk & a unique

Kew Garden delights painted daisy

Onya bag, made of parachute Basil blossom double panier bike

UK shoppers get through about

Oilcloth bag, £16, Heals

Black Hatch Toast large shopper,

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2 cooked beetroots, not in vinegar,

4 Heat oven to 200C/180C fan/gas 6.

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Why going vegan could

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How healthy is this way of eating?

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At their best in May

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‘When I was a child, a salad usually meant shredded

Asian lamb & grapefruit

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Chicken garden salad with

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SERVES 6 PREP 25 mins COOK 5 mins

250g/9oz purple sprouting broccoli,

1 Bring a saucepan of water to the boil

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bunch of asparagus (about 8 spears), SERVES 6 PREP 30 mins