BBC Good Food - July 2014 PDF

EAT YOURSELF HEALTHY!
9-DAY SUMMER DIET INSIDE

27 NEW RECIPES W Feel lighter W Glowing skin W Beat bloating Summer
healthy
diet plan
JULY 2014 Shape up
tested and
for your holiday
you feel lighter,
approved
with
brighter, and this quick-results eating
more energeti
by our nutrition c in just nine
al therapis
plan designe
d to
days. Thoroug make
t, its also absolute hly
ly delicious
Just
9 days
to feeling
JULY 2014 fabulous!
bbcgoodfood
.com 95
New ways to share

W Cook pizza on the barbecue W Lazy garden lunch in the sun
di
n th
e Good Fo
od
W Summer party bites W Picnic scones & pies Love
ste
kit
our
All te
che
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sunshine
recipes
e
Gua
im
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tt
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00
1hom %
emade
Authentic Pulled pork
with brioche buns
& BBQ sauce
Cook now or plan ahead

PLUS
THE GOOD LIFE?
Keep bees; forage for food;
take a summer course
RAYMOND BLANC
Sea bass for 2: step-by-step
Orange & apricot loaf cake Spicy squid pakoras Berry yogurt pops NEW FAMILY MEALS
Simple summer bake Pick, dip & eat Gorgeously grown-up lollies 5 midweek suppers for 30
Dear July 2014
subscriber
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JULY 2014 bbcgoodfood.com 3

Contents July 2014
O On our cover this month
Our
promise to you
Q Each month BBC Good Food
magazine brings you delicious,
brand-new, reliable recipes.
Q Every recipe in the magazine
whether by a TV chef, from a book
or created by our team is tested
and re-tested (most in our own Test
Kitchen) until we are condent that it
will work rst time for you at home.
88 Peach & red berry
ice cream cake 66 Layered houmous &
griddled vegetable salad
For more information, see page 144.

Q We make the most of fresh,
seasonal produce and give helpful
49 A taste of
the good life 111 Pistachio nut & spiced
apple bircher muesli
costs per serving on many recipes.

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

Dont miss your last chance to save 20 Luscious fruits 53 Easy dinner for one Sticky teriyaki salmon rice
15% off tickets to the BBC Good British berries, cherries and currants are at 54 Make it tonight
Food Show Summer at the NEC their best right now make the most of them Simple suppers for busy weeknights
Birmingham, 12-15 June (see page 125). with these new recipes 62 Feed 4 for 30
Thank you for subscribing to the magazine The iPad edition has everything you 31 Lets eat more Squid Plan your midweek cooking with our
july 2014
JUly 2014
w Cook pizza on the barbecue w Lazy garden lunch in the sun

w Summer party bites w Picnic scones & pies
love about BBC Good Food and more! 37 Store the seasons Spiced apricot chutney great-value recipes, plus shopping list
lets eat more squid giant strawberry shortcake spiced apricot chutney ginger beer chicken & ribs
e Good Fo
n th od
di
Love
ste
kit
All te
che
our
39 Pizza on the BBQ 65 Satisfying salads

n
sunshine
recipes
Gua
e
im
tt
ran
tee s
d to work fir
100%
homemade
with brioche buns
& BBQ sauce
Digital cook cards, exclusive videos,
personalised shopping listsDownload Its the hot new way to cook it! Fresh ideas for main-meal salads
The good life? Raymond Blanc Eat yourself healthy
45 Seasonal & local

Keep bees; forage for food; Restaurant-style sea 9-day summer diet
take a summer course bass for 2: step-by-step 27 new recpes
it today from the Apple App Store.

Veg box ideas, plus a foodie trip to Penrith
Check out our great range of cookbook
apps with recipes, tips and cooking
tools, from healthy baking to one-pots.
Collect our handy

Download them on iPhone or Android.
Plus
Weekend Healthy
Search cookbooks, each 71 The summer collection 95 Exclusive 9-day healthy diet plan
our recipe featuring 101 Good food to eat in the great outdoors Brand-new recipes to help you feel lighter and
website Sunday lunches 18 all-new recipes for barbecues, picnics, more energetic, and to give your skin a boost:
for more inspiration at from the Good Food team, parties and alfresco lunches satisfying breakfasts, lunches and dinners,
bbcgoodfood.com 4.99 each. 91 Giant strawberry shortcake plus guilt-free snacks
Step-by-step to a gorgeous cake from
Great-value everyday recipes Great British Bake Off winner Frances Quinn
BBC Easy Cook is full of quick, money-saving
dishes, including many that can be on the table in
30 minutes or less. On sale now, only 2.30!
Q BBC Good Food magazine is also published in Bulgaria,

Hungary, India, the Middle East, Romania and Singapore
4 bbcgoodfood.com JULY 2014

92 Frances Quinns Giant
strawberry shortcake
71 The summer collection:

18 alfresco recipes
40 Garlic pizza with tomato

& mozzarella
Cook school Good reads Reader offers Good

Deals

e up to
Sav0 in this
30 ue of
iss
117 Do it better Prepping and cleaning squid 16 Distinctively Donna Meet the cookery writer
118 Raymond Blancs sh course Masterclass who epitomises modern Australian food Multi-tasking
120 From our kitchen 49 A taste of the good life stand mixer
SAVE 65%
Practical advice from the Good Food team Dream of being self-sufcient? Take a course
learn about tagines, plus Barneys butchers and discover whats really involved
p115
block and cookbook reviews 122 My kitchen Supper club pioneer Kerstin Rodgers
121 NEW SERIES Trendspotter
Innovative ways to avour food
Every month
eAt youRseLf heALthy! 9-dAy summeR diet inside
27 new ReciPes w Feel lighter w Glowing skin w Beat bloating
JUly 2014 3.90
JULY 2014
Summer
healthy
diet plan
Shape up
for your holiday
you feel lighter,
tested and
approved
with
more energetic
by our nutritional in just nine
therapist, its
plan designed
also absolutely
Just
9 days
to feeling
fabulous!
to
days. Thoroughlymake
delicious
bbcgoodfood.com
95
Cover recipe 6 Recipe index Elegant Viners
JENNIFER JOYCE 8 Menu planner
New ways to share cutlery sets
Photograph
w Cook pizza on the barbecue w Lazy garden lunch in the sun n th
e Good Fo
od
10 This month were Feeling Franglais!

di
SAVE OVER 50%

w Summer party bites w Picnic scones & pies Love
ste
kit
All te
che
our
n
sunshine
recipes
e
Gua
im
tt
ran
tee s
d to work fir
DAVID MUNNS
13 Our cover recipe
100%
homemade
Food styling
BBQ pulled pork and Brioche buns p128
LIZZIE HARRIS
with brioche buns
& BBQ sauce

PLus
the good Life? Styling
51 In next months issue Sneak preview
Orange & apricot loaf cake

Simple summer bake
Spicy squid pakoras
Pick, dip & eat
Berry yogurt pops
Gorgeously grown-up lollies
RAymond BLAnc
new fAmiLy meALs
5 midweek suppers for 30
JENNY IGGLEDEN 68 BBC Good Food subscriber offers
127 Hollys trolley Best food and wine buys
Find our 129 Update your salads
cover features New leaves, healthier dressings
p13 Cover recipe: BBQ pulled pork 131 TV recipes As seen on screen Top-quality
p39 Pizza on the barbecue 139 Classied advertisements meat
SAVE OVER
p71 Recipes to share outdoors 144 From your kitchen
50%
p95 Summer healthy diet plan Your letters and photos
p118 Raymond Blancs sea bass 144 Get the best from our recipes p130
146 Reader recipe Orange & apricot loaf cake

Group head Brand Solutions
Nicola Shubrook
This months recipes
RECIPE KEY Healthy option Low fat Gluten free Suitable for freezing
Editor Gillian Carter Senior Brand Solutions executive
Deputy editor Elaine Stocks Charlie Farr
Creative director Elizabeth Galbraith
PA to Gillian Carter and Ale Lewis
Brand Solutions executive
Abigail Snelling
Fish & seafood
Emma Bales Brand Solutions coordinator Crispy Asian salmon with stir-fried noodles,
Food editor Barney Desmazery Lisa Folkson pak choi & sugar snap peas 105
Assistant food editor Cassie Best Head of Production
Cookery assistant Katy Gilhooly Koli Pickersgill Flaked salmon salad with honey dressing 107
Art editor Andrew Jackson Production manager Kate Willey Lemon, fennel & prawn pizza 42
Deputy art editor Rachel Bayly Head of advertising services
Designer Suzette Scoble Sharon Thompson Pan-fried sea bass with ratatouille
Picture editor Gabby Harrington Head of newstrade marketing & basil 118
Production editor/Chief sub-editor Martin Hoskins
Jo Gately Newstrade marketing manager Prawn, butternut & mango curry 98
Deputy chief sub-editor Art Young Fay Stevens Roast sea bass & vegetable traybake 55
Senior sub-editor Fiona Forman Finance Len Bright
Staff writer Holly Brooke-Smith Press ofce Toby Hicks Seafood, pineapple & coconut kebabs 76
TV editor Kathryn Custance
TV recipes Petra Jackson
Licensing & Syndication
international@immediate.co.uk
101 Smoked mackerel pt platter 113
Speciality food consultant Spicy squid pakoras with coconut
Henrietta Green Chairman Stephen Alexander
Deputy chairman Peter Phippen
Breakfasts, drinks, yogurt dip 32
Nutritional therapist Kerry Torrens
Reader taste team CJ Jackson CEO Tom Bureau starters & sauces Sticky citrus & mustard glazed salmon 88
Wine editor Sarah Jane Evans MW Almond nut butter 97 Sticky teriyaki salmon rice 53
bbcgoodfood.com
Thanks to Helen Barker-Beneld,
Editor Hannah Williams Aubergine & pomegranate atbreads 72 Tender summer squid with chorizo & aoli 32
Sara Buenfeld, Oli Grifn, Emily Kydd,
Food editor Caroline Hire
Gary Lockerby, Alice Payton, Avocado & strawberry smoothie 102 Tuna tartare with chilli, ginger & sesame 135
Health editor Roxanne Fisher
Imogen Rose, Todd Slaughter,
Jenny Wackett, Joanna Zenghelis
Senior writer Lily Barclay Cinnamon crpes with nut butter, sliced
Writer Natalie Hardwick
Group head Digital sales
banana & raspberries 97
Publishing director Ale Lewis
Publisher Lorna East
James Florence Eggy spelt bread with orange cheese &
Senior marketing and events Magazine editorial advisers raspberries 113
executive Hayley Marsden Lindsay Bradbury Executive editor
Reader Offer Manager
Grapefruit mojitos 72
Daytime & Early Peak, BBC
Liza Evans liza.evans@immediate.co.uk Alison Kirkham Green gazpacho 85
Subscriptions director Jess Burney Commissioning editor, Knowledge Harissa beef skewers with avocado dip 72
Senior direct marketing manager Commissioning, BBC
Emma Shooter Clare McGinn Homemade chipotle molasses BBQ sauce 15
Subscriptions marketing manager Head of Network Radio & Music Mini prawn & sweetcorn cakes 72
Lynn Swarbrick Production, Bristol
Digital marketing manager Phil Byles Camilla Schneideman Minty pineapple smoothie 107
Advertising director Jason Elson Managing director, Leiths School of Mushroom & basil omelette with
Group head Display Myrto Koutsia Food and Wine
Senior display sales executive James Winter smashed tomato 101
Catherine Nicolson Series producer, Saturday Kitchen, Peas & beans with crunchy croutons 88
Display sales executives Cactus TV 32
Rosie Bee, Candice Burrow Pistachio nut & spiced apple
Classied sales executive BBC Worldwide, UK Publishing bircher muesli 111
Lloyd Meeks, Aimee Vince Director of publishing Nicholas Brett
Regional agency sales Nicola Rearden Head of publishing Chris Kerwin Poached eggs with smoked salmon
Inserts Harry Rowland
Advertising enquiries
Head of editorial Jenny Potter
Publishing coordinator Eva Abramik
and bubble & squeak 112 Vegetarian dishes
020 7150 5044 uk.publishing@bbc.com Red berry coulis 88 Asparagus salad with a runny poached
Rye bread with almond butter & pink egg 98
grapefruit segments 109 Aubergine & chilli tagliolini 57
Speedy currant & port sauce 26 Chana masala with spinach 111
Introducing this Spiced apricot chutney 37 Creamy tomato risotto 62
months taste team Vanilla-almond chia breakfast bowl 104 Falafels with houmous & tabbouleh 103
Garlic pizza with tomato & mozzarella 40
Every month, BBC Good Food readers get to be the rst to Goats cheese & caramelised onion frittata
cook some of our brand-new recipes before they appear in the Salads & sides with a lemony green salad 107
magazine. We send them the recipes and pay for the ingredients, Asparagus salad with a runny poached Green gazpacho 85
then they test the dishes in their own kitchens and give us their egg 98 Grilled spring onion, asparagus & courgettes
verdicts. Read their comments on our recipe pages. Barbecued squid salad 35 with white beans & basil dressing 133
Jen Rail, from Farnham, enjoys making Sunday Crunchy mozzarella salad 112 Pesto pizza with aubergine & goats cheese 41
roasts for friends. Her favourite chef is Hugh Fearnley- Heirloom beetroot & feta salad 82 Slice of frittata with nutty green salad &
Whittingstall and her best dish is Beef bourguignon. Hot-smoked salmon & grapefruit salad 66 balsamic dressing 109
Italian-style salad with crisp pancetta 66 Smoky mushroom burgers with roasted
Kieran Prout is from Powys, Wales. He loves baking
Layered houmous & griddled vegetable garlic mayo 76
and his signature dish is his own recipe for Chocolate
salad 66 Stuffed Moroccan pitta 104
beer bread. He also likes making one-pots and stews.
Roast new potato salad with caper & Tear-and-share stuffed deli rolls 80
Heidi Mallett, from Norwich, bakes at weekends and
tarragon dressing 81
likes to experiment with different designs. Her favourite
Sugar snap pea, avocado & orange
cooks are Mary Berry and Paul Hollywood.
salad 83
Matt Cooke is from Bury. He mostly cooks healthy Tangy cabbage slaw 15
food, but likes to indulge occasionally, and says Thai chicken salad 66
you cant beat a bar of dark chocolate. Tuna, sweetcorn & pea salad in Baby Gem
Want to be one of our Taste Team testers? Write to CJ Jackson lettuce wraps 101
at the address on p145, or email CJ at goodfood@immediate.co.uk. Warm sausage & broccoli pasta salad 63

83
new recipes for
you to try at
Recipe Tips
and Ideas
home
59
25 Fish-Fingers
Lightly toast ciabatta
bread and place in a
food processor to make
your own homemade
breadcrumbs for coating
your fish-fingers.
63 114
Chicken
Meat Drumsticks
MAKE OUR COVER RECIPE BBQ pulled pork and Brioche buns 13
Blue cheese & pancetta pizza with grilled peaches 42 Place fresh lemon
Chorizo in red wine 138 zest, juice, garlic, olive
Chorizo pizza with peppers & Manchego 43 Baking & desserts oil and herbs in your
Creamy asparagus puffs 59 Basic pizza dough 40 roasting bag for a
Marinated grilled lamb cutlets with creamed corn 114 British strawberry & elderower sundae 24 zingy flavour.
Masala meatball curry 62 Cherry Bakewell scones 25
Pork, apricot & pistachio pies 79 Cherry brownie babycakes 25
Sausage & herb stuffed courgettes 63 Cherry, rose & pistachio Pavlova Chocolate
Spiced lamb kebabs with pea & herb couscous 54 traybake 26 Brownies
Spinach omelette chapati wraps 63 Frozen berry & ginger nut yogurt
Add some dried sour
pops 26
cherries to your
Giant strawberry shortcake 92
brownies mixture for
Lemon drizzle scones 80
Mousse au chocolat orange with orange
extra flavour and to
liqueur and choc-dipped physalis 124
keep them moist.
Orange & apricot loaf cake 146
Peach & red berry ice cream cake 88 Fruit Salad
Raspberry caramel ombre cake 22 Add lime juice and
Raspberry, chocolate & hazelnut toastie 22
freshly chopped lemon
Rhubarb & strawberry crumble sundae 132
balm or mint to your
Rustic strawberry tart 24
Salted almond snaps 28
fruit salad to add
111 60 Strawberry panna cotta 28
freshness and flavour.
Very-berry oat crumble 26
Poultry
Cajun grilled chicken with lime black-eyed bean salad
22
& guacamole 110
Chicken & olive casserole 60
Chicken wrap with sticky sweet potato, salad leaves &
tomatoes 103
Ginger beer chicken & ribs 76
Lemon & garlic roast chicken with charred broccoli & sweet
potato mash 102
For recipes, go to
Lemony chicken skewers, herbed new potatoes & apple
coleslaw 112
bacofoil.co.uk
Open rye sandwich with chicken & avocado 111
Want to share your tips with us?
Poached corn-fed chicken with panache of vegetables 138
Tel us on Twiter @Ilovebacofoil
Quick orange & lemon chicken with perfect steamed rice & stir-fried
or at
Chinese greens 136
facebok.com/ilovebacofoil
JULY 2014
Strength you can trust
Menu
Available from
July
planner
Curry night with friends for 4
Spicy squid pakoras with Prawn, butternut & mango curry

coconut yogurt dip p32 double the recipe p98
HOMEMADE
FLATBREAD
Want a change from naan bread?
Cook the pizza base recipe from
our feature (p40 ) on a griddle
pan, and top with garlic and chilli
butter for a tasty alternative.
Masala meatball curry p62
Light lunch with the girls serves 4
Try our Sweet Potato Pakora. With satisfying Grrr,

healthy mmm and a braver with flavour bite, Great Food
is for true flavourtarians thats everyone apart from Green gazpacho p85 Pan-fried sea bass with
ratatouille & basil p118
those that like bland! Discover the Great Food range at
Ocado and in the chiller at leading supermarkets.
WHAT TO DRINK
Vinho Verde is Portugals
classic sunny white, perfectly
peachy and zesty with a summer
Wine notes SARAH JANE EVANS MW
lunch. Try Quinta de Azevedo

2013, 11% (down to 5.99 each
when you buy 2 bottles from
1 July-4 August, Majestic).
Frozen berry & ginger nut yogurt

pops p26
JULY 2014
www.greatfooduk.com @greatfood_uk facebook.com/GreatFoodUK
Inspiration for your entertaining four
menus using recipes featured in this issue
Fire up the BBQ! Menu for 6
Ginger beer chicken & ribs p76 Chorizo pizza with peppers
& Manchego p43
Barbecued squid salad p35 Strawberry panna cotta with

Salted almond snaps p28
Summer afternoon tea party for 8
Tear-and-share deli stuffed rolls p80 Pork & pistachio pies p79
Lemon drizzle scones, p80 Orange & apricot loaf cake p146
JULY 2014
This month were Tour de
Feeling Franglais!
France
Saturday
5 July
As the Tour de France heads to the UK, Holly Brooke-Smith does some Continental shopping
Allo Allo tea Bicycle Made for One

towel, 9.95, biscuit card, 9,
hunkydory biscuiteers.com
home.co.uk
Zinc cutlery holder, 21.50,

boutiqueprovencale.co.uk
Laguiole French
cheeseboard set, 30,
roullierwhite.com
Bonne Maman
apricot
compote,
3.69, Waitrose
Chip & dip bowl

set, 15, Waitrose
Baguette Falcon enamel Maille mustard

guillotine, 39.80, tumblers, 5.99 each, with white wine,
divertimenti.co.uk falconenamelware.com 16, maille.co.uk
The Tour de France arrives in

Wooden six-bottle storage crate, Leeds on Saturday 5 July and
38, notonthehighstreet.com nishes in London on 7 July.
Visit letour.yorkshire.com.
Cookery treasures
Weve been indulging in some kitchen nostalgia at Good Food this month.
Holly Brooke-Smith, our staff writer, latest electrical gadgets, tips for instructing science of cooking, as well as
was given a copy of Mrs Beetons Book house staff and an entire chapter dedicated helpful diagrams detailing cuts of
of Household Management by her to several ways to fold a napkin! meat and how to cook them.
grandmother recently. The hefty manual Deputy editor Elaine Stocks found an We also came across The Art
includes 74 detailed chapters on classic O-Level Cookery textbook, by P M Abbey of Icing, published by the Stork
British cooking (such as game, baking and & G Macdonald, from the Seventies while Margarine Cookery Service in
Photographs ADRIAN TAYLOR, SHUTTERSTOCK
preserves) but it she was clearing out 1953, a manual with instructions Do you have any recipe
also tackles cupboards at her for perfect cake decoration books or cookery manuals
India and mothers house. (bakewithstork.com). In fact, from your childhood, or
Canadian There are chapters they look remarkably similar to earlier? Wed love to see
dishes. Theres devoted to hors the icing tips that Cassie Best, a photo and hear your
some doeuvres and our Assistant food editor, shared stories. Get in touch at
fascinating gelatine, but also with readers last year some enquiries@bbcgood
advice on the nutrition, and the things never change! foodmagazine.co.uk.

Our cover recipe
EAT YOURSELF HEALTHY! 9-DAY SUMMER DIET INSIDE
27 NEW RECIPES W Feel lighter W Glowing skin W Beat bloating Summer
healthy
diet plan
JULY 2014 3.90 Shape up
tested and
for your holiday
you feel lighter,
approved
with
more energetic
by our nutritional in just nine
therapist, its
plan designed
to
days. Thoroughlymake
also absolutely
delicious
Just
9 days
to feeling
JULY 2014 fabulous!
bbcgoodfood.com
95
New ways to share

W Cook pizza on the barbecue W Lazy garden lunch in the sun
di
n th
e Good Fo
od
W Summer party bites W Picnic scones & pies Love
ste
kit
All te
che
our
n
sunshine
recipes
e
Gua
im
tt
ran
tee s
d to work fir
100%
homemade
with brioche buns
American food writer Jennifer Joyce shows how to master this BBQ classic
& BBQ sauce

PLUS
THE GOOD LIFE?
now a huge trend, complete with authentic accompaniments Photographs DAVID MUNNS
RAYMOND BLANC
Orange & apricot loaf cake Spicy squid pakoras Berry yogurt pops NEW FAMILY MEALS
Simple summer bake Pick, dip & eat Gorgeously grown-up lollies 5 midweek suppers for 30
Brioche buns
EASY
MAKES 16 small buns or 12 larger ones

PREP 15 mins plus up to 3 hrs rising
COOK 20 mins
250ml/9 oz warm water

2 tsp dried yeast (not fast-action)
3 tbsp warm milk
2 tbsp golden caster sugar
450g/1lb strong our, plus extra
for dusting
4 tbsp unsalted butter, softened Pulled pork in
2 large eggs, plus 1 beaten egg, brioche buns
for glazing with BBQ sauce
sesame seeds, for sprinkling & slaw
PER BUN (16) 163 kcals, protein 5g, carbs 22g,
fat 6g, sat fat 2g, bre 1g, sugar 3g, salt 0.3g
BBQ pulled pork

EASY
MAKES enough for 16 buns with leftovers

PREP 10 mins COOK 5 hrs 10 mins
2.5kg/5lb 8oz boneless pork shoulder,

skin removed
3 tbsp olive oil
2 tsp Spanish paprika (pimentn)
2 tsp mustard powder
1 tsp each garlic salt and onion salt
1 tbsp liquid smoke (optional,
see p121) This American classic, originally from South Carolina, is all
TO SERVE the rage for a good reason its insanely delicious. The meat
16 Brioche buns (see recipe, above),
Tangy cabbage slaw, Homemade
is slow-cooked over a charcoal pit until it falls apart, then
chipotle molasses BBQ sauce (see shredded or pulled and piled onto a soft brioche bun with
recipes on p15) and sweet-and-sour BBQ sauce, pickles and crisp slaw. Few of us have a re pit
pickled cucumbers from a jar, sliced
PER SERVING 251 kcals, protein 26g, carbs none,
or a barbecue large enough to slow-cook or smoke the meat,
fat 16g, sat fat 5g, bre none, sugar none, salt 0.8g however its easily done in an oven at a very low temperature

FIRST MAKE THE BUNS
The rising time for the buns can take up to three hours, depending on the
temperature of your kitchen. In a warm kitchen, rising may take only an hour.
1 2 3
Mix the warm water, yeast, warm Tip the our and 1 tsp salt into a large Make a well in the centre of the
milk and sugar in a bowl. Let it stand mixing bowl, add the butter and rub buttery our and add the warm
for 5 mins until it becomes frothy together with your ngertips until the yeast mixture and the eggs.
this is how you know the yeast is working. mixture resembles ne breadcrumbs.
TIPS FOR
SUCCESS
You can also
make the dough
in a stand mixer
just follow the
same method
as by hand.
Oiled hands and

a dough scraper
will come in handy
4 5 6
Use your hands to mix it into a sticky Knead the dough for 10 mins by The dough is ready when it feels soft when moving and
dough dont worry if the mixture stetching it on the work surface and bouncy this means that the shaping the dough.
feels a little wet at this stage, it will it will still be very sticky at this gluten strands have developed.
come together when kneading. Tip the stage but dont be tempted to add too Place in an oiled bowl, cover with cling lm Adding steam to
dough out onto a oured work surface. much our. and set aside to rise for 1-3 hrs or until the oven keeps the
doubled in size. buns moist while
cooking, giving
a softer crumb.
if you prefer
a crustier bun,
simply leave out
the cup of water.
The buns can be

made up to 1 day
ahead. Once
cooled, store in an
airtight container
until needed.
7 8 9
Once the dough has doubled in size, Divide the dough into 12-16 even Uncover the trays, brush the buns
knock the air out and knead again pieces. Roll into balls and arrange on with egg and sprinkle with sesame
for 2 mins. The dough should be lined baking trays. Loosely cover seeds. Pour a cup of water into a
much less sticky now, but add a little our with oiled cling lm and leave for about baking tray at the bottom of the oven to
if it needs it. 1 hr or until doubled in size again. Heat create steam (see Tips for success, above
oven to 200C/180C fan/gas 6 and place right). Bake for 20 mins or until golden,
a shallow baking tray at the bottom. then leave to cool on a wire rack.

FOR THE PORK
To help the spices penetrate the meat, the skin on the pork shoulder needs to be removed before you start,
but a layer of fat is ne. Ask your butcher to do this for you, or do it as soon as you start to prep the meat.
1 2 3
Heat oven to 150C/130C fan/gas 2. Place the meat on a wire rack in Add 1 cup of water to the roasting
Rub the pork with 2 tbsp of the olive a roasting tin. Mix the paprika, tin, cover very tightly with foil and
oil. Heat a large non-stick pan until mustard powder, garlic and onion cook for 5 hrs or until almost
very hot and sear the pork on all sides salt, and some black pepper with the liquid falling apart.
until golden brown. smoke, if using. Brush all over the meat.
4 5 6
Drain the juices from the meat into Skim off the fat from the juices. To assemble, pile the meat
a measuring jug. Shred the pork Mix 125ml of the juices with 4 tbsp into the halved brioche buns,
using 2 forks, discarding the fat. BBQ sauce (see recipe, below) spoon over the BBQ sauce,
and pour over the meat. Keep warm top with coleslaw and pickles, and
until serving, or reheat. sandwich together.
Homemade chipotle Tangy cabbage slaw

molasses BBQ sauce
1 OF 5
EASY VIT C A DAY
EASY
MAKES enough for 12-16 buns
MAKES 400ml PREP 10 mins PREP 15 mins NO COOK
COOK 20 mins
This adds freshness and crunch to
Heat 1 tbsp olive oil in a large saucepan. the softness of the buns and meat
Add nely chopped small onion and a heavenly combination.
2 chopped garlic cloves, and cook
for 5 mins or until soft. Add 100ml apple Whisk together 250ml mayonnaise,
cider vinegar, 85g dark soft brown zest and juice 1 lemon, 2 tbsp cider
sugar, 1 tsp each mustard powder, vinegar, 2 tbsp wholegrain mustard
smoked paprika and celery salt, and 1 tsp celery salt in a small bowl,
Food styling LIZZIE HARRIS | Styling VICTORIA ALLEN
2 tsp hot chilli powder, 1 tbsp then season generously.

Worcestershire sauce, 2 tsp chipotle Add head white cabbage and Made
paste, 2 tbsp tomato pure, 1 tbsp head red cabbage, both very thinly the
liquid smoke (optional, see p121), sliced, 2 julienned carrots, 1 large diced recipe?
350ml passata and 75ml black treacle. red onion and 2 thinly sliced sticks Wed love to
Bring to the boil, turn down to simmer celery. Mix well and refrigerate. Can see your photos.
for 15 mins, then leave to cool. be made up to 1 day ahead. Send them to
PER TBSP 20 kcals, protein none, carbs 4g, PER SERVING 262 kcals, protein 2g, carbs 8g, the addresses
fat none, sat fat none, bre none, sugar 4g, salt 0.1g fat 24g, sat fat 4g, bre 3g, sugar 7g, salt 1.3g on page 145.

Distinctively Donna
Donna Hay, a household name in Australia, creates simple, modern recipes that look beautiful and are suffused
with sunshine. She has her own magazine, TV series and shop in Sydney. Cassie Best meets a food phenomenon
QUICK
BITES
Favourite cuisine
Asian avours,
also Moroccan
and Turkish.
Anything with
tahini, preserved
lemon and sumac.
Kitchen gadgets
Really basic things
like a good zester,
a palette knife
and I love my
stick blender.
Donnas signature style
Her innovative approach to food has Guilty pleasure
been hugely inuential Donnas Im an ice cream
recipes are quick and easy, and girl. I live near an
generally photographed on white plates. amazing gelato
Her look combines the aspirational shop, which has
with the practical, all shot through crazy avours
with a dose of Aussie sunshine. like salted
I started out as a freelance food caramel & white
writer, then moved on to interiors chocolate or
magazines, working as a stylist. coconut & lychee.
I got frustrated when the ideas in my
head didnt come through on the page; Coming up
How did you learn to cook? everything from a shopping trip to I wanted everything to be beautiful. Some new
My grandmother taught me. Im a dish youve eaten. Sometimes I start So I started jotting down how designs with
the youngest of three girls, and my with a blank piece of paper and put I would like my perfect food magazine Royal Doulton
sisters and mum werent keen cooks, avours together on the page. to look, I organised meetings with two and another
so I took on that role. Like most publishers and they went for it. Its all cookbook, with
grans, mine rst taught me to make Do you still nd time to write a bit of a blur now, as I only had eight a TV series to
cakes, then we moved on to dinners. recipes and do food styling? weeks to get that rst issue out! go alongside.
She had an incredible garden, and Yes, and its my aim to do more I think food styling is an art, you
she would send us girls out to pick styling this year. I live close to my cant really teach it its deciding on
fruit and veg in the morning, then ofce in Sydney, and Im there most how you think something looks good
wed spend the afternoon cooking. days. Were a team of 12 on the on a plate. One thing I would say is:
magazine, so I still spend a big part keep it simple and use white plates.
Your latest book is about of my time writing recipes, designing
enjoying food while staying t or food styling for photo shoots.
what gave you the idea? Whats in your fridge?
Its how Ive always eaten really, at How has having children Lots! I often have impromptu dinner
least Monday to Friday. My days are changed your cooking? guests, so I need ingredients to make Donna Hays latest
very busy, so I need nutritionally I have two boys. One is quite something quick and tasty cheeses, book, Fresh and
lling foods to keep me going until adventurous when it comes to food, olives, lemons, herbs and salad leaves. Light, is out now
the end of the week. But Im no saint, however the other is a fussy eater so Plus, Asian chilli jam and caramelised (18.99, Hardie
there are always cakes in the test we have a house rule that you have to onion relish you can smear these over Grant). Buy the
Photographs WILLIAM MEPPEM
kitchen. Youve got to have a balance, try something at least once. I went chicken or lamb for a real avour kick. book for just 16.99.
so I treat myself at weekends. through a stage of cooking a small Call 01326 569444,
repertoire of recipes, because the kids Your biggest achievement? p&p is free. Or
What inspires your recipe ideas? liked them, but that got boring. So Running a business, while raising buy online at
Everything! When youve got now I cook what I fancy, and if they two boys and writing 24 books with sparkledirect.
a creative brain youre inspired by dont want to eat it, they dont have to. more than four million copies sold. com/goodfood

In season
At their best
in July
Fruit & veg
Apricots
Aubergines
Beetroot
Blackberries
Blueberries
Broad beans
Carrots
Cherries
Courgettes
Cucumbers
Currants (black,
red, white)
Fennel
French beans
Globe artichokes
Gooseberries
Kohlrabi
Lettuce
New potatoes
Onions
Radishes
Raspberries
Rhubarb (outdoor)
Runner beans
Samphire
Strawberries
Tomatoes
Fish &
seafood
Cornish
sardines
Crab
Pollack
Squid
Trout (sea and
river)
Wild sea bass
Meat & game

Wild rabbit
Wood pigeon
july 2014 bbcgoodfood.com 19

Luscious fruits
Photographs STUART OVENDEN
Hooray!
British
berries,
cherries
and
currants are back in
season. At their best,
nothing comes close
to the scent of a
sun-warmed
strawberry or the
fruity burst of a ripe
raspberry. Cherries
are plump with
crimson juice and
currants sharp and
sweet in one bite.
Markets, stores and
allotments are
bursting with this
bounty, so make the
most of them with
this new collection
of recipes.
Cassie Best,
Assistant food editor
Cherry, rose & pistachio Pavlova traybake, p26

In season
Frozen berry & ginger nut

yogurt pops, p26

butter, sugar and tsp salt with an
electric hand whisk until light and uffy.
Add the eggs, one at a time, beating
well after you add each one. If it looks like
it might split, add spoonfuls of the our.
Add the remaining our, then stir in the
vanilla and milk and gently fold through
the raspberries, trying not to break them
up too much. Divide the mixture between
the tins and bake for 50-55 mins, or until
a skewer inserted into the centre of the
cakes comes out clean. Cool in their tins
for 20 mins before ipping onto wire
racks, so the base now becomes the
top, to cool completely.
2 To make the icing, put 1 tbsp of the
caramel, the cream cheese, butter
and icing sugar in a large bowl and beat
with an electric hand whisk until smooth
try not to overbeat or the icing may
become runny. Split the cakes through
the centre using a large serrated knife.
Use a little of the cream cheese icing to
stick one cake layer to a board or cake
stand. Layer the remaining cake layers
on top, lling with the caramel and some
raspberries between each layer, nishing
with a at top of caramel.
3 Using roughly a third of the icing, cover
the cake with a thin layer using a palette
knife dont worry too much about
getting it smooth at this stage, this rst
coat is to ll any gaps between the
sponges and catch any crumbs. Once
covered, chill for 30 mins.
4 Split the remaining icing between two
Raspberry caramel bowls, with roughly two-thirds in one
ombre cake bowl and the remaining third in the other.
Use a little food colouring to dye the
A LITTLE EFFORT
sponges only smaller batch pink, and the other a
SERVES 12-15 PREP 1 hr 10 mins plus biscuity-caramel colour. Remove the cake
chilling COOK 1 hr from the fridge. Dollop the caramel
coloured icing on top of the cake and,
FOR THE SPONGES using your palette knife, spread the icing
400g/14oz butter, softened, plus over the top, then tease it down the
a little for greasing sides, stopping roughly halfway down.
400g/14oz soft light brown sugar Use the pink icing to cover the bottom
5 large eggs half of the cake.
400g/14oz self-raising our 5 You should now have a stripe
2 tsp vanilla extract of pink at the bottom and caramel icing
2 tbsp milk on the top half of the cake. Clean your
200g/7oz raspberries palette knife and gently swipe the icing
EASY IDEA FOR FOR THE ICING upwards, through the pink into the
RASPBERRIES 397g can caramel (we used Carnation) caramel, blending the colours together.
Raspberry, chocolate & hazelnut toastie 300g tub full-fat cream cheese Continue to do this around the cake,
Make a sandwich using sliced white bread, 140g/5oz butter, softened wiping your palette knife between each
chocolate hazelnut spread and a small 300g/11oz golden icing sugar swipe. Once youve gone all the way
handful of raspberries. Whisk 1 egg with To watch Cassie 100g/4oz raspberries around, run your palette knife all the way
a splash of milk or cream and a sprinkle of Best icing this pink and caramel food colouring around the edges to smooth the surface,
caster sugar, then soak the choc raspberry cake, download pastes or leave it more rustic if you prefer. Best
sandwich in the mixture for a few mins on the July eaten within 1 day of making, will keep in
each side. Fry in a little butter until golden, Good Food 1 Heat oven to 160C/140C fan/gas 3. the fridge for up to 3 days, just bring to
then slice on the diagonal and serve with ice iPad app from Grease and line the base and sides of room temperature before eating.
cream and scatter over toasted hazelnuts. the Apple 2 x deep 20cm cake tins with baking PER SERVING (15) 730 kcals, protein 7g, carbs 81g,
App Store. parchment. In a large bowl, beat the fat 43g, sat fat 26g, bre 2g, sugar 62g, salt 1.1g

In season
The graduated icing adds a

stylish, dramatic nish

Simple pastry
bursting with fruit
Rustic strawberry tart 1 First make the pastry. Put the butter, 3 Beat the remaining egg and sweep over
our, 25g polenta, sugar and a pinch the pastry edge with a brush. Fold the
EASY VIT C
of salt into the large bowl of a food pastry over the strawberries, pinching to
SERVES 8 PREP 45 mins plus chilling processor and blitz to ne crumbs. Beat create a rough border, and leaving the
COOK 50 mins 1 of the eggs and add to the mixer and centre exposed. Brush the edge with
blend again until the pastry starts to more egg. Bake for 45-50 mins until
600g/1lb 5oz strawberries, hulled clump together. Tip onto your work golden brown and crisp. Brush the
and sliced surface and knead briey to bring the strawberries with the jam. Leave to
2 tsp cornour pastry together into a smooth ball. cool for 15 mins before serving with
2 tsp golden caster sugar Flatten into a disc, wrap in cling lm clotted cream, if you like.
4 tbsp strawberry jam, sieved and chill for 30 mins. PER SERVING 335 kcals, protein 5g, carbs 42g,
FOR THE PASTRY 2 Heat oven to 180C/160C fan/gas 4. fat 16g, sat fat 10g, bre 2g, sugar 16g, salt 0.4g
140g/5oz chilled butter, cubed Dust your work surface with a little
225g/8oz plain our, plus extra polenta and our, then roll out the pastry EASY IDEA FOR
for dusting into a circle roughly 35cm in diameter. STRAWBERRIES
25g/1oz ne polenta, cornmeal or Line a large baking sheet with parchment British strawberry & elderower
semolina, plus 1 tbsp more and extra and lay the pastry on top. Put the sundae. Halve strawberries and set
for sprinkling strawberries in a bowl and toss through aside to macerate in a drizzle of
2 tbsp golden caster sugar the cornour and sugar. Sprinkle the elderower cordial for 20 mins or so.
2 medium eggs pastry with 1 tbsp polenta, then arrange Crumble shortbread biscuits into a
clotted cream, to serve (optional) the strawberries on top, leaving a border bowl, top with the strawberries and any
about 3cm clear around the edge. juices, and a blob of extra-thick cream.

In season
Cherry brownie babycakes

EASY
MAKES 12-16 PREP 25 mins

COOK 20 mins
These beautiful, bite-sized brownies can be

served for a special dessert with a dollop of
softly whipped cream and extra cherries on
top, or stashed in a cake tin just as they are
for nibbling on whenever a chocolately
treat is required.
175g/6oz butter, chopped, plus

extra for greasing
200g/7oz dark Chocolate and cherries a
chocolate, heavenly pairing
chopped
250g/9oz soft
light brown
sugar
1 tsp vanilla
extract
85g/3oz plain our
50g/2oz cocoa powder,
plus a little to serve
tsp baking powder
3 large eggs, beaten
200g/7oz cherries, halved and stoned,
plus 12 with stalks attached, to
serve (optional)
double cream, to serve (optional)
1 Heat oven to 180C/160C fan/gas 4.

Butter 12 holes of a deep mufn tray
and line each hole with a strip of baking
parchment this will help you lift out
the brownies later (or line 16 holes of
2 trays with mufn cases). Put the butter,
150g of the chocolate, sugar and vanilla in
a heatproof bowl, suspended over a pan
of barely simmering water. Heat gently,
stirring now and again until melted, then
remove from the heat and leave to cool
for a few mins. Meanwhile, sift the our,
cocoa, baking powder and a good pinch
of salt together in a large bowl.
2 Add the warm, melted chocolate
mixture, the eggs, cherries and the
remaining 50g chocolate to the dry
ingredients, then mix until just combined.
Divide the mixture between the holes of
the mufn tray/cases, making sure each
one gets a few pieces of cherry. Bake for
18 mins until cooked but still gooey in the
centre they will continue cooking a little EASY IDEA
as they cool down. Leave to cool for FOR CHERRIES
30 mins in the tin before transferring to Cherry Bakewell scones
a wire rack to cool completely, or eating Add a little almond extract to your
warm with a dollop of cream, a dusting of favourite scone recipe (visit bbcgood
cocoa and extra cherries on top, if you like. food.com for recipes) and top with aked
PER BABYCAKE (12) 346 kcals, protein 4g, almonds before baking. Split while still
carbs 35g, fat 21g, sat fat 12g, bre 3g, warm and top with cherry jam, clotted
sugar 28g, salt 0.5g cream and fresh, stoned cherries.

Cherry, rose & pistachio Frozen berry & ginger Very-berry oat crumble
Pavlova traybake nut yogurt pops
1 OF 5
EASY VIT C A DAY
A LITTLE EFFORT GLUTEN EASY LOW
FAT VIT C
FREE SERVES 6 PREP 20 mins COOK 25 mins
SERVES 8-10 PREP 35 mins plus cooling MAKES 8 PREP 25 mins plus 4 hrs freezing
overnight COOK 1 hrs NO COOK Although you might associate crumbles with
autumnal orchard fruit, they are the perfect
If you want to take this Pavlova to another 100g/4oz ginger nut biscuits way to use up a glut of berries and currants
level, crystallise your rose petals by brushing 405g can light condensed milk especially if they are a little bruised or on
them with a little beaten egg white, then dust 250g/9oz red berries, we used the bland side. Cooking the crumble and fruit
with caster sugar. Once dried, they will keep strawberries, raspberries and separately ensures the topping stays crisp,
for up to a month and will add an extra redcurrants meaning you can get ahead by cooking the
sparkle to your desserts. 500g pot 0% fat natural Greek yogurt components a few hours beforehand, then
250g/9oz purple berries, we used assemble in a dish and bake when youre
FOR THE MERINGUE blueberries, blackberries and ready to serve. I like to serve this with cold
5 large egg whites blackcurrants custard, but ice cream will also do the job.
250g/9oz white caster sugar YOU WILL ALSO NEED
1 tsp each white wine vinegar and 8 paper cups FOR THE CRUMBLE
cornour 8 wooden lolly sticks 100g/4oz plain our
FOR THE TOPPING 50g/2oz rolled oats
200ml/7 oz double cream 1 Place the biscuits in a food processor 100g/4oz butter, cut into cubes
150ml/ pt coconut yogurt and blitz into crumbs. Add 2 tbsp 50g/2oz golden caster sugar
1-2 tsp rose water condensed milk and blend again until FOR THE FRUIT FILLING
250g/9oz cherries halved and stoned, the crumbs start to clump together. 400g/14oz strawberries, hulled and
plus a few with stems on to decorate Divide the biscuit crumbs between halved if large
100g/4oz shelled pistachios, roughly 8 paper cups, pressing down with the 100g/4oz golden caster sugar
chopped back of a spoon. Make sure you scrape 1 tbsp cornour
edible rose petals, to decorate if out every last crumb, then you wont 500g/1lb 2oz mixed berries and
buying, make sure they are organic, have to wash the processor before the currants, such as raspberries,
or if you want to use your own from next step. blackberries, blueberries,
your garden, make sure they are 2 Roughly chop any large berries. redcurrants or blackcurrants
unsprayed (optional) Put half the red berries, half the ice cream or custard, to serve
remaining condensed milk, and half
1 Heat oven to 140C/120C fan/gas 1. the yogurt in the food processor and 1 Heat oven to 200C/180C fan/gas 6. Put
Line a large, at baking tray with baking blend until smooth. Remove the blade the our, oats, butter and sugar in a bowl,
parchment. Place the egg whites in a from the processor and stir through the squash together with your ngers into a
large, grease-free bowl with a pinch of remaining chopped red berries. Divide crumble texture, sprinkle over a baking
salt. Using clean, electric beaters, whisk the mixture between 4 of the paper tray and bake for 10 mins, stirring and
until the eggs hold soft peaks. Add the cups. Repeat with the purple berries roughly breaking up halfway through
sugar, 1 tbsp at a time, whisking well and remaining ingredients. cooking. Can be done up to 2 days ahead,
between each addition, until the 3 Place a lolly stick into each cup, and stored in an airtight container.
meringue is thick and glossy, and will pushing down into the biscuit base to 2 Meanwhile, put the strawberries,
hold up in stiff peaks on the end of the help it stand up straight. Freeze for at sugar and cornour in a large pan. Stir
beaters. Add the vinegar and cornour least 4 hrs before serving. To remove together and set over a medium heat.
and whisk again until combined. Using the lollies from the cups, tip upside Cook until the strawberries just start
a large spoon, pile the meringue onto down, and gentle squeeze the cup to release their juices and soften, then
your baking tray, then spread to a until the lolly slips out. stir in the remaining berries. Transfer
rectangle, roughly A4 size. Use the back PER SERVING 247 kcals, protein 13g, carbs 44g, to an ovenproof baking dish.
of the spoon to make peaks and dips in fat 2g, sat fat 1g, bre 2g, sugar 39g, salt 0.4g 3 When the crumble topping is cooked,
the meringue to create an attractive sprinkle it over the fruit, and place back
GLUTEN
texture. Bake in the centre of the oven MAKE IT FREE in the oven for a further 15 mins until
for 1 hr 20 mins, then turn off the Swap the biscuits for a gluten-free variety, bubbling and golden. Leave for 5 mins
oven and leave the Pavlova inside or simply leave out. before serving with ice cream or custard.
to cool overnight. PER SERVING 369 kcals, protein 5g, carbs 54g,
2 Just before serving, assemble the fat 15g, sat fat 9g, bre 6g, sugar 34g, salt 0.3g
Pavlova. Very softly whip the cream, then
fold through the coconut yogurt and rose EASY IDEA
water. Remove the Pavlova from the FOR CURRANTS
baking parchment and place on a large Speedy currant & port sauce
serving plate or board. Dollop the coconut Simmer currants (red, black or white) with
cream on top, then top with the cherries, a splash of port and a sprinkling of
and scatter over the pistachios and rose sugar until syrupy taste and balance the
petals, if using. Serve straight away. avours with a little more sugar or a splash
PER SERVING (10) 297 kcals, protein 5g, carbs 32g, of white wine vinegar, if necessary. Serve
fat 17g, sat fat 8g, bre 1g, sugar 30g, salt 0.2g with lamb, duck or game.

In season
Crumble not
just for cold days!

In season
Strawberry panna cotta

A LITTLE EFFORT VIT C GLUTEN
FREE
SERVES 6 PREP 30 mins plus cooling and 3

hrs chilling COOK 25 mins
FOR THE PANNA COTTA

3 gelatine leaves
450ml/16 oz double cream
200ml/7 oz whole milk
100g/4oz white caster sugar
1 vanilla pod
FOR THE STRAWBERRIES
400g/14oz strawberries, hulled and
halved, or quartered if very large
1 tsp cornour
50g/2oz white caster sugar
1 For the panna cotta, put the gelatine

leaves in a small bowl of cold water to
soften this will take about 5 mins.
Meanwhile, pour the cream, milk and
sugar into a pan, split the vanilla pod,
scrape out the seeds and add, along
with the pod, to the cream mixture.
Heat gently until hot, but not bubbling.
Remove the gelatine leaves from the
water, squeeze out any excess liquid
then add, one at a time, to the hot cream.
Stir until dissolved. Leave to stand for
20-30 mins until cooled the vanilla
pods should be suspended in the liquid
by this point. Strain the mixture through
a sieve into 6 serving glasses, then chill
for at least 3 hrs.
2 Toss the strawberries with the
cornour and sugar in a saucepan.
Place over a medium heat and cook
for 4-5 mins, until the released juices
thicken and the strawberries soften.
Set aside to cool. Once completely
Serve in a mix of cooled, top the set panna cottas with
glasses for a the strawberry mixture. Chill until
relaxed look ready to serve.
PER SERVING 477 kcals, protein 3g, carbs 32g,
Salted almond snaps 1 Heat oven to 180C/160C fan/gas 4 and

line a baking tray with baking parchment.
A LITTLE EFFORT
Melt the butter, sugar and a good pinch
MAKES 6 PREP 30 mins of sea salt in a large pan until combined
COOK 25 mins plus cooling and bubbling dont let this get too dark.
Add the our and almonds, and stir
Food styling JANE HORNBY | Styling REBECCA NEWPORT
These salty-sweet almond biscuits are ideal until coated in the buttery liquid.
for scooping up the Strawberry panna cottas 2 Working quickly, spoon 6 mounds of
(see recipe, right). the almond mixture onto the baking tray,
spaced a little apart. Gently press down
50g/2oz butter with the back of a spoon to atten, then
75g/2oz soft light brown sugar sprinkle with a little extra salt. Bake for
good pinch sea salt akes 10 mins, then allow to cool before serving
1 tbsp plain our with the panna cottas.
100g/4oz toasted, aked almonds PER SNAP 226 kcals, protein 4g, carbs 17g,
fat 16g, sat fat 5g, bre none, sugar 13g, salt 0.3g

L F
EW E R
SH
E
N TH
EB
U T T
ON
A delicious blend
with BUTTER
and OLIVE OIL *
*Also contains vegetable oils.

In season
Lets eat more

Why? Because its cheap, sustainable, local and ideal for
summer eating, says Jane Hornby Photographs STUART OVENDEN
Spicy squid
pakoras with
squid
coconut
yogurt dip

Poor old squid, its reputation really is plenty of sunower oil, for frying Tender summer squid
undeserved and the blame squarely 250g/9oz prepared squid, body with chorizo & aoli
lands with memories of overcooked, opened out, scored on the inside,
1 OF 5
EASY VIT C A
over-chewy calamari. But fresh or then cut into bite-sized pieces, plus DAY
good-quality frozen squid, cooked the tentacles SERVES 4 PREP 15 mins

either very quickly or very slowly, is mango chutney, to serve COOK 1 hr 45 mins
perfectly tender. The hinterland FOR THE BATTER
in-between is where things get a bit 140g/5oz gram our, plus 1 tbsp The long slow cooking in this recipe is worth
rubber-bandy. In season, this versatile cephalopod is 1 tbsp freeze-dried curry leaves it for really tender squid, but you can also do
reasonably priced and easy to prepare. I normally get my tsp fennel seeds, bruised in a pestle a super-quick version of this recipe add a
shmonger to do the messy bit for me, but prepping your and mortar can of drained chickpeas and the squid to the
own raw squid is simple once you know how turn to page 1 heaped tsp ground cumin pan, cover and bring to a simmer. Remove
117 for a step-by-step guide. 1 tsp ground turmeric the pan from the heat as soon as the squid
When buying squid, choose those up to about 20cm long 1 tsp black mustard seeds (optional) has turned white, then finish with the herbs.
(one per person) for the most tender result anything 150ml/ pt full-fat coconut milk
longer will be older and tougher, or substitute an equal 1 thumb-size piece ginger, nely FOR THE STEW
weight of whole baby squid instead. And dont forget to ask grated 215g pack cooking chorizo, skin
the shmonger to give you the tentacles and the ns as 2 garlic cloves, crushed removed
theyre great to eat, too. Under the pinky-grey outer 1 long, hot green chilli, nely shredded 1 onion, nely chopped
membrane, the esh should be bright white/grey with (deseeded if you dont like it too hot) few thyme sprigs, leaves only
a slight translucency, and the squid should smell fresh bunch spring onions, nely 1 tsp sweet smoked paprika, plus
with bright sparkling eyes. shredded a little for the aoli
The esh has a delicate sweetness that is enhanced FOR THE COCONUT YOGURT DIP 50ml/2 oz dry white wine
rather than overwhelmed by garlic, chillies, citrus, paprika 100g/4oz low fat Greek-style yogurt 450g/1lb cherry vine tomatoes
and other big kitchen personalities. Cut it into rings or 2 tbsp coconut milk 500g/1lb 2oz prepared squid, tubes
open out the body, score, then cut into pieces for curly small handful mint leaves, torn, cut into rings, plus tentacles
cross-hatched bites that pick up and hold avour or char reserving a few, to serve (optional) 450g/1lb large new potatoes, peeled
beautifully. Making a sort of concertina (as I have in the and cut into bite-sized chunks
barbecue recipe on page 35), is practical as well as pretty, 1 Heat a 5cm depth of oil in a medium, small pack at-leaf parsley, leaves
as it prevents you losing small pieces of squid through the deep saucepan. Its hot enough for frying roughly chopped
barbecue grill. Squid is a home-grown sh we could all eat when a cube of bread turns brown in FOR THE AIOLI
more of instead of, say, large prawns from tropical waters. the oil in about 30 secs. Heat oven to 1 garlic clove, crushed
They reproduce each year and grow quickly, making a 200C/180C fan/gas 6. Line a large bowl 4 tbsp good mayonnaise, ideally olive
good sustainable choice when shed responsibly. and a baking tray with kitchen paper, oil-based
ready to drain the squid. squeeze of lemon juice, plus extra to
2 For the batter, put the our in a large serve
bowl, add tsp salt, then stir in the dried crusty bread, to serve
spices. Using a whisk, gradually work in
the coconut milk to make a thick batter. 1 Heat a large wide pan. Add the chorizo
Add the ginger, garlic, chilli and spring and fry for 5 mins, using your spatula to
onions. Tip in the squid and mix it well break up, until golden and oozing with oil.
to coat it will feel quite claggy. Mix the 2 If theres more than 2 tbsp of oil in the
yogurt, coconut and mint for the dip, pan, spoon out the excess. Add the onion
then season with salt. and thyme and soften for 5 mins.
3 When the oil is hot enough, drop 3 Stir in the paprika, cook for 1 min, then
generous tablespoons of the batter in. splash in the wine and scrape any bits
Do not fry more than three pakoras at from the bottom of the pan. Add the
a time, or the oil will lose its sizzle. Fry tomatoes, cover with a lid and simmer
for 1 mins, or until golden on one side, for 10 mins until the tomatoes have
Sustainable sh then carefully turn the pakoras over collapsed. Dont season with salt, as
The MCS (Marine Spicy squid pakoras with with a slotted spoon and cook for the sausages are salty enough for now.
Conservation coconut yogurt dip another 1 mins. 4 Add the squid, make sure its nestled
Society) advise that 4 When golden all over, lift out, drain on well into the juices, then cover again and
A LITTLE EFFORT GLUTEN
we do not consume FREE the paper in the bowl, then lift onto the simmer for 1 hr. Add the potatoes, then
too much of only one SERVES 4 as a starter or nibble paper on the baking tray and put in the cook for another 30 mins, adding a splash
sh or seafood as PREP 10 mins COOK 15 mins oven to keep warm. Repeat, using up of water if it looks dry. Mix the garlic,
this causes the rest of the batter. When all the mayo and lemon juice, then set aside.
overshing and If you like crispy chilli squid, youll love these. pakoras are cooked, put them on a Sprinkle with a little paprika, if you like.
results in this species Quickly frying in oil perfectly cooks the squid platter, sprinkle with a little salt and 5 Test the squid; it should be so tender
becoming within the thick, spiced batter, with plenty of reserved mint leaves, if you like, and a spoon cuts through it, then check the
unsustainable. For crunch on the outside. Gram flour is made serve with the dip and mango chutney. potatoes are cooked. Stir in the parsley
up to date from chickpeas, so is naturally gluten free PER SERVING 359 kcals, protein 19g, carbs 30g, and serve with a dollop of the aoli, a
information on and has a pleasantly grainy texture. I used fat 18g, sat fat 8g, bre 5g, sugar 3g, salt 0.9g squeeze of lemon and some crusty bread.
sustainability, visit Doves Farm, which can be found in larger PER SERVING 545 kcals, protein 33g, carbs 29g,
mcsuk.org. supermarkets and health food shops. fat 33g, sat fat 9g, bre 4g, sugar 8g, salt 1.4g

In season
Summer one-pot
couldnt be easier

In season
Punchy avours
Barbecued squid salad 1 large red chilli, nely shredded salt and leave for at least
(deseeded if you dont like it too hot) 10 mins, or until the onion
EASY LOW 2 OF 5 GOOD GLUTEN
CAL FIBRE VIT C A DAY 4 YOU FREE 400g can black beans, well rinsed turns pink. Add the beans
Food styling JANE HORNBY | Styling REBECCA NEWPORT | Wine notes SARAH JANE EVANS MW
SERVES 6 PREP 20 mins plus marinating then patted dry to one side of the bowl.
COOK 5 mins 3 ripe avocados 3 Halve, stone and scoop the
small pack coriander, leaves only, torn avocado into the salad bowl, then
Marinating squid before its barbecued extra virgin olive oil, for drizzling add plenty of seasoning and season WINE
adds an extra dimension of flavour. Should the squid with sea salt. NOTES
the weather fail you, cook the squid on 1 Heat the barbecue. Meanwhile, 4 When the barbecue is ready, barbecue Pick a pink wine
a griddle pan. marinate the squid for at least 30 mins, or the squid tubes and tentacles for no for these recipes.
up to 4 hrs. First, slash the squid tubes all more than 1 mins in total the esh Pizarras de Otero
FOR THE SQUID over at 5mm-1cm intervals on each side, should just change from greyish to Rose 2013, Bierzo,
800g/1lb 12oz fresh prepared squid cutting through most of the esh but opaque and shrink up into a spiral shape Spain, 13% (9.99;
zest 3 limes (reserve the juice for the leaving the sides intact. If there are any where youve made your cuts. Toss the buy two bottles
salad, and wedges, to serve) particularly large tubes, cut them in half salad ingredients together very roughly, and save 33%
2 tbsp extra virgin olive oil width-ways. Put into a non-metallic bowl pile onto a platter and top with the until 1 September,
3 garlic cloves, smashed at with the other squid ingredients and hot squid and coriander. Drizzle with Majestic) is fun
1 tsp mixed peppercorns, crushed leave to marinate. extra virgin olive oil and serve with and fruity, with a
FOR THE SALAD 2 For the salad, toss the onion, mango lime wedges on the side. hint of sweetness
1 large red onion, nely sliced and chilli with the lime juice (from the PER SERVING 374 kcals, protein 26g, carbs 21g, to match the
1 large mango, cut into small chunks limes used for the squid) and a pinch of fat 21g, sat fat 4g, bre 7g, sugar 11g, salt 0.4g bold avours.

*Try more tantalisingly, tempting,
totally tasty recipes at
www.peppadew.co.uk
Let Peppadew bring its unique tongue twisting sweet

heat taste sensation to your summer eating.
Whether its a picnic, a salad or a barbecue, Peppadew is guaranteed to bring warmth
and colour to your summer even if the British weather doesn't always do that.
Were famous for our peppers!

Mild and Hot available in Tesco,
esco, Waitrose, Sainsburys, Morrisons, Asda, Co-op, Booths, Ocado, Wholefoods and Costco.
Cheese Stuffed available in Tesco,
esco, Waitrose, Sainsburys, Asda, Booths, Ocado and Wholefoods.
Tuna Stuffed only available in Tesco and Waitrose.
In season
Store the seasons

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

Wild strawberries These such as a cinnamon
have an intoxicating stick, peppercorns and
fragrance and avour, allspice berries, and Spiced apricot chutney 1 Halve and stone the apricots, then chop
and at this time of year sweeten it a little for them into small pieces. Peel and coarsely
EASY LOW GLuTEn
you might be lucky a Scandi-style nish. FAT FrEE chop the onions, ginger and apples, and
enough to nd a crop or Peaches & nectarines MAKES 2kg PREP 20 mins put in a food processor. Roughly chop the
two in woodland, or even my apricot chutney COOK 40-45 mins chillies and add to the food processor
in a wild patch of garden. recipe will also work along with the seeds. Blitz until nely
add a handful to your well using peaches or Ive used granulated sugar in this recipe to chopped, then tip into a large pan and
next batch of strawberry nectarines. or preserve retain the pretty colour, but you could use add the spices, salt and vinegar. Bring
jam, or make into a coulis them in a boozy syrup light muscovado or demerara. Choose your to the boil, then turn down and simmer
to store in your freezer. to enjoy at christmas, chillies wisely. The fiery little birds-eye or for 10 mins, stirring occasionally.
Cucumber Homemade in tries or simply Scotch bonnet chillies will give far hotter 2 Add the apricots and return to the boil.
pickled cucumbers turn served with a dollop of results than medium-sized chillies. Simmer for a further 10 mins until the
a simple charcuterie mascarpone or whipped apricots are starting to soften, then tip
Food styling mary cadogan | Styling LouiSe PickFord
platter into something cream. They also make 1kg apricots in the sugar and stir until dissolved.
special. Try infusing the superb gifts packed into 2 red onions Increase the heat and boil for 15-20 mins,
vinegar with a few spices, clip-topped jars. 5cm piece ginger stirring occasionally, until the mixture is
2 apples thick and leaves a brief trail when a
2 red chillies wooden spoon is dragged across the
1 tsp each Chinese ve-spice powder, base of the pan.
Next month paprika, coarsely crushed black 3 Pot into warm clean jars and label.
Mary makes peppercorns and salt Store for up to a year in a cool dry place.
Blackberry liqueur 400ml cider vinegar Per TBSP 24 kcals, protein none, carbs 6g,
450g granulated sugar fat none, sat fat none, bre none, sugar 6g, salt 0.1g

In season
Pizza
on the BBQ
Achieve the
great results of a
wood-red oven Garlic pizza with
in your own back tomato & mozzarella
garden the hot
new way to cook
pizza is on your
barbecue!
Recipes JENNIFER JOYCE
Photographs KRIS KIRKHAM
Most domestic ovens

arent powerful enough
to create pizzeria-style
crusts the highest
temperature they reach
is usually 250C. But a
barbecue grill can get up
to 300C-350C, searing a
crisp crust and quickly
cooking the ingredients.
You can buy ready-made
pizza dough mix at the
supermarket. However, its
very simple and cheaper
to make your own.
Turn the page for our

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

Basic pizza dough Shaping the dough
If you want to get air pockets and a light
EASY
uncooked but crisp dough, then dont use a rolling
MAKES 4 pizzas PREP 15 mins plus rising pin. It attens and pops the air bubbles.
NO COOK (Two days in the fridge will produce the
most air bubbles take it out three to
This dough is so versatile that you can make four hours before using.)
it the same day you want to use it, chill for If your dough is at room temperature,
up to two days, or even freeze it. It uses a you can use your ngers to gently stretch
smaller amount of yeast than most recipes the dough out. Once its about 16cm, place
and, as a result, it rises more slowly, giving the disc over the tops of your hands (not
it a more authentic texture and flavour. palm side) and use them to stretch it
further, up to about 25cm. You can start
500g/1lb 2oz 00 our or plain our, pressing out the other discs, then wait to
plus extra for dusting do the nal bit when youre ready to cook.
1 tsp salt Once youve mastered stretching the
tsp dried yeast (not fast-action) dough out, you can experiment with other
400ml/14 oz warm water shapes: rectangles, rounds or squares all
oil, for greasing look authentic.
1 Its easiest to make this in a standing Cooking on a BBQ

mixer with a dough hook (otherwise mix An outdoor gas barbecue is best for Garlic pizza with tomato
it in a bowl and knead on your work controlling the temperature, but charcoal & mozzarella
surface). Put the our and salt in the will give your pizza a more authentic,
EASY 1 OF 5
bowl and mix the yeast into the water. smoky avour. For gas, turn the ames A DAY
Its always a good idea to wait 5 mins down to medium-low so that the bottom MAKES 2 pizzas (Serves 4) PREP 10 mins
before using the liquid to see if the yeast of the pizza doesn't burn. When cooking COOK 10 mins
is working little bits will start to rise to on a charcoal barbecue, let the coals turn
the top and youll know its active. grey before you pop on the pizza. quantity pizza dough (see recipe,
2 Turn on the motor and pour in the Place the pizza on a oured baking sheet left), divided into 2 balls
liquid. Keep the speed on medium-high (with no edge) or a pizza peel this is a at 1 shallot, cut into half moons
and it should come together as a ball. If pizza paddle with a long handle, which 2 tbsp white balsamic vinegar
the bottom is still sticking, tip in 1-2 tbsp makes it easier to get the dough on and off 3 tbsp extra virgin olive oil
of our. Knead for 5-7 mins until the the grill. The our will provide the 'wheels' 2 garlic cloves, very thinly sliced
dough is shiny and it springs back when for it to slide onto the grill dont use oil as handful vine-ripened or cherry
you press your nger into it. (If kneading it sticks more and wont transfer as well. tomatoes (a mixture of red and
by hand, it will take you about 10 mins.) Make sure the grill is hot and the ames yellow is nice), halved or quartered
Try not to add too much our if you can. have died back if cooking on charcoal. Slide 1 ball buffalo mozzarella, drained
This is a slightly sticky dough, but that the dough onto the grill, close the lid (if 10 basil leaves
keeps it light and it rises beautifully. your barbecue has one) and give it three 10 mild black olives (small ones like
3 Use oiled hands to remove the dough to four minutes. The dough will puff up; Couchillo)
from the hook and bowl. Oil another bowl it's ready when the bottom has light brown
and place the dough in it. Turn it around stripes. Use tongs to pull the dough off and 1 Prepare the dough following the
so that its lightly coated in the oil. Cover turn it upside down. instructions, left.
tightly with cling lm and then a tea Assemble the pizza of your choice 2 Place the shallots in 1 tbsp of the
towel. Place in a draught-free area thats remember that less is more, as the dough vinegar, along with some salt to slightly
warm and leave until the dough has will stay crisper and the toppings will cook pickle, and let sit while you cook one
doubled in size. If its a hot day, it should better. Place the pizza back on the grill, side of the pizzas.
only take 2 hrs to rise, but it could take uncooked-side down, and shut the lid. 3 Drizzle the cooked side of the pizzas
4 hrs if its cold. (If you dont plan to use Give it another three to four minutes, then with 1 tbsp olive oil each, then divide
the dough for a day or two, place it in the remove when the cheese is melted and the garlic between them. Season and
fridge straight away; take it out 3-4 hrs the toppings are hot. grill, uncooked-side down, until crisp.
before using. Punch it down rst and 4 Remove the pizzas and top with the
bring it together on a oured surface.) Cooking indoors tomatoes, cheese, basil, olives and
4 Divide the dough into 2 pieces for big If you dont want to cook on a barbecue, the remaining olive oil and vinegar.
pizzas or 4 for plate-sized ones, then a griddle pan will also work well. Heat Drain the shallots and sprinkle over.
shape into balls (see Shaping the dough, until hot but not smoking and cook Season everything and serve.
above right) dust them in our as they as per the barbecue instructions: on one PER SERVING 501 kcals, protein 19g, carbs 51g,
will be sticky. Keep them covered with a side for three to four minutes, then ip fat 25g, sat fat 10g, bre 5g, sugar 5g, salt 1.4g
tea towel or cling lm while you prepare over, assemble the pizza and grill the
the toppings. (You can also freeze them uncooked side.
in sealed bags. Just thaw in the fridge on
the day, then bring to room temperature
3 hrs before using.)

In season
Pesto pizza with

aubergine & goats cheese
1 Prepare the dough following the
EASY 1 OF 5
FIBRE A DAY instructions, opposite.
MAKES 2 pizzas (Serves 4) PREP 10 mins 2 Toss the vegetables in the oil and
COOK 15 mins season well. Grill on your barbecue or
griddle pan, about 5 mins each side, until
quantity pizza dough (see recipe, black lines appear and the aubergines are
opposite), divided into 2 balls soft. Remove and set aside. Cook one
1 small aubergine, thinly sliced side of the pizzas.
lengthways 3 Spread the pesto onto the cooked side
1 medium red onion, thickly sliced of the pizzas. Add the aubergine, onion
2 tbsp extra virgin olive oil and goats cheese, broken into chunks,
4 tbsp fresh pesto (shop-bought plus chilli akes if you like it spicy. Grill,
or homemade) covered, until the cheese is melted.
75g/2oz rm goats cheese Serve with the basil leaves sprinkled over.
chilli akes (optional) PER SERVING 431 kcals, protein 12g, carbs 52g,
basil leaves, to serve fat 20g, sat fat 6g, bre 6g, sugar 5g, salt 1.3g

Lemon, fennel & prawn pizza
1 OF 5
EASY A DAY
MAKES 2 pizzas (Serves 4) PREP 10 mins

COOK 15 mins
quantity pizza dough (see recipe,

p40), divided into 2 balls
1 small fennel bulb, cored and thinly
sliced
10 large raw peeled prawns
zest 1 lemon
1 tsp chilli akes
2 tbsp olive oil
100g/4oz rm mozzarella, cut into
2cm/in cubes
100g/4oz pecorino, coarsely grated
10 cherry tomatoes, halved if large
1 heaped tsp tiny capers
2 handfuls shredded radicchio
1 Prepare the dough following the

instructions on p40.
2 In a shallow bowl, mix the fennel,
prawns, lemon zest, chilli akes and oil.
Season and cook on your barbecue or
griddle pan, turning once, until grill marks
appear. Cook one side of the pizzas.
3 Top the cooked side of the pizzas
with both cheeses, the fennel-prawn
mix, cherry tomatoes and capers.
Grill until the cheese is melted. Top
with the radicchio and serve.
PER SERVING 484 kcals, protein 24g, carbs 49g, Exciting combination
fat 22g, sat fat 10g, bre 5g, sugar 3g, salt 2.3g of avours
You won't nd these Blue cheese & pancetta until crisp, then remove. Cook one side
toppings at your pizza with grilled peaches of the pizzas.
local takeaway! 3 Top the cooked side of the pizzas
EASY
with both cheeses, mixing them
MAKES 2 pizzas (Serves 4) PREP 10 mins together. Add the pancetta, broken into
COOK 15 mins pieces. Sprinkle the walnuts over and
add the peaches. Grill, covered, until
quantity pizza dough (see recipe, the cheese is melted. Scatter over the
p40), divided into 2 balls rocket and serve.
olive oil, for grilling PER SERVING 488 kcals, protein 20g, carbs 49g,
1 peach or nectarine, halved, stoned fat 24g, sat fat 11g, bre 4g, sugar 3g, salt 1.3g
and cut into quarters
6 pancetta slices
100g/4oz rm mozzarella, cut into
2cm/in cubes WHAT TO DRINK
100g/4oz Gorgonzola, broken into Go Italian when its pizza time. Finest
3cm/1in pieces Teroldego 2012, Trentino, 12.5% (7.99,
2 tbsp roughly chopped walnuts Tesco), is a light, refreshing red, bursting
2 large handfuls wild rocket with black cherries and redcurrants.
Perfect with tomato, chorizo and blue
1 Prepare the dough following the cheese toppings.
instructions on p40. Finest Pecorino 2012, Abruzzo, 13%
2 Lightly oil, season and grill the (7.99, Tesco), may sound like the cheese,
peaches in a griddle pan or on your but in fact its a delicate white grape,
barbecue until lines appear, about making a fresh apple-and-pear-avoured
2 mins. Remove and cut into thinner dry wine. A ne choice with the pesto
slices. In a frying pan, fry the pancetta and prawn pizzas.

In season
Chorizo pizza with

peppers & Manchego
1 OF 5
EASY VIT C A DAY
MAKES 2 pizzas (Serves 4)

PREP 10 mins COOK 15 mins
quantity pizza dough (see

recipe, p40), divided into
2 balls
4 cooking chorizo sausages
4-6 peeled plum tomatoes from
a can, drained 1 Prepare the dough following the with both cheeses, the pepper and Wed love to
100g/4oz Manchego, shaved (reserve instructions on p40. chorizo. Season and add chilli akes if see your BBQ
a few shavings to serve) 2 Thickly slice the chorizo and pan-fry you like it hot. Grill, covered, until the pizzas send
100g/4oz rm mozzarella, cut into until crisp. Remove and set aside. Cook cheese is melted. Finish with the spinach your photos to
2cm cubes one side of the pizzas. leaves and shavings of Manchego. the addresses
Romero pepper, thinly sliced 3 Crush 2-3 of the tomatoes with your PER SERVING 597 kcals, protein 29g, carbs 50g, on page 145.
pinch of chilli akes (optional) hands and drain in a sieve, then spread fat 31g, sat fat 17g, bre 4g, sugar 5g, salt 2.3g
2 handfuls spinach leaves on the cooked side of the pizzas. Top

In season
Seasonal & local

Veg box ideas
GooseberrIes courGettes
Simple ways to make the most of
this months seasonal produce
Picked at the end of June the start Courgettes become mushy when boiled,
of the season gooseberries are so saut, griddle, roast or eat raw
exceptionally tart. By mid-July they instead. Look out for small, squat patty
are riper and less acidic, but the green pan courgettes, which can be prepared
varieties still need to be sweetened when in the same way as normal courgettes.
you cook them. Dessert, or purple, Courgette owers are also edible to
gooseberries are sweet enough to eat prepare, gently open the petals and
raw. Before cooking, top and tail the remove the stamen from the centre.
berries with scissors. fried flowers Spoon a mixture of
Breakfast compote Simmer ricotta, mint and lemon zest into the
gooseberries with half their weight in owers. Dip in a light tempura batter and
sugar and a squeeze of orange juice deep-fry in hot oil for 2-3 mins until crisp.
for 15 mins until the berries collapse. salad riBBons Peel courgettes
Serve as a topping for French toast or lengthways into ribbons and marinate in
with Greek yogurt and granola. lemon juice and extra virgin olive oil
make a crumBle Stir gooseberries for 10 mins, then serve as part of a salad
into poached apple and top with a with goats cheese and prosciutto.
cinnamon-spiced crumble mix. Sprinkle Quick veGGie keBaBs Toss thick slices
with toasted hazelnuts and bake for of courgette, red pepper and onion
40 mins at 180C/160C fan/gas 4. with cherry tomatoes in olive oil, lime
savoury sauce Poach gooseberries juice and a pinch of paprika. Thread
with a splash of white wine, chicken onto soaked wooden skewers and cook
stock and sugar to sweeten. Pure on the barbecue until crispy at the edges.
and serve with crispy duck.
swIss chard
Often simply referred to as chard, this
member of the beet family is a good with chopped anchovies
source of vitamins A, K (for bone health) and capers. diary
Dates for your hire Fish Week
kes
and C. It has deep green leaves and Green eGGs Mix steamed 28 June-6 July Pembro
comes with white or rainbow-coloured chard leaves with chopped l (pembrokesh ire shweek.co.uk)
Festiva
stalks. The leaves and stalks need parsley and crumbled feta 12-13 July Dorset Sea
food
different cooking times, so chop the for a fresh omelette lling. tiva l, Weymout h Har bour
Fes
stalks into 2cm pieces and steam until summer Gratin Bake (dorsetseafood.co.uk)
l of Food
tender, then add the leaves to wilt. steamed chard in a herby 19-20 July Essex Festiva
a taste of the med Drizzle steamed bchamel sauce topped & Drink, Braintree, Ess ex
k)
chard with extra virgin olive oil and with breadcrumbs and (essexfoodfestival.co.u
a squeeze of lemon juice, then toss grated Gruyre.
until eiGht years aGo, the Miller veg boxes (as an additional item, low-water gap between tides, and
family grazed cows on Orcheton riverford.co.uk). crouch in the mud to snip the
Farm where it bordered the Erme Succulent, crunchy and vibrantly samphire with scissors. The
estuary near Buckfastleigh, Devon, green, marsh samphire is one of coastal land has been designated
writes Clare Hargreaves. Then the summers salty treats. But, like a Site of Special Scientic
wall protecting the land collapsed asparagus, its season (late June to Interest by Natural England, so
and seawater ooded in. late July) is tantalisingly short. picking is tightly controlled it
The following spring, the family Harvesting is organised by Joe must be by hand and not uproot
discovered the grass had been Miller, 33, who was a teacher in the plants, and harvest is
replaced by a carpet of marsh London until returning to the family restricted to 200kg a week. Marsh
samphire. Realising theyd hit green farm in Devon four years ago. Its not Joes favourite way to eat samphire
gold, they harvested it and now sell it a job for the faint-hearted, he says. samphire is steamed, served with harvester
through Riverford Organic Farms Pickers have to gather in the a poached egg and melted butter. Joe Miller
juLY 2014 bbcgoodfood.com 45

In season
Food lovers This market town, on the edge of the Lake

District, often gets overlooked. But its fabulous food,
weekend lack of crowds, and location in the pretty Eden Valley
penrith
make it well worth a visit, says Clare Hargreaves
delivery bicycle inside. It has Cumbrian-born chef Richard

a bakery as well as a superb Swale has worked with many top
selection of local cheeses. chefs, including a stint at Noma
Another must-visit is Penriths in Copenhagen, so expect fresh
Toffee Shop (thetoffeeshop.co.uk). avour combinations and ample
The fudge and toffee, made to use of foraged plants and herbs.
the same recipes for over 100 My starter of Roasted scallops
years, are favourites with the with celeriac, hazelnuts & red
Royal family. mizuna was particularly good.
Three-course dinner with
Brunch or elevenses canaps and petits fours, 45;
No 15 Caf and Bar Art Gallery ve-course tasting menu, 60.
(01768 867453), which displays
local art and photography, is a Stock up
great place to catch up on the Buy Cumbrian produce at two
papers or watch Penrith go by. high-quality food halls on
Order a late blow-out breakfast or Penriths outskirts. The rst,
try the Chocolate Guinness cake. Cranstons (cranstons.net), is
Friday night antiques and artefacts mix famed for its Cumberland
Unwind at Four & Twenty with contemporary furnishings Lunch stop sausage, salt-marsh lamb and
(fourandtwentypenrith.co.uk), and art (doubles from 150 per Mrs Millers (mrsmillersculgaith. Hawkshead preserves. Find
a bistro-style restaurant thats night, including breakfast). It has co.uk), a caf-restaurant inside similar regional specialities at
been a hit since it opened last a good restaurant and caf, too the Hazel Dene garden centre the food hall within the Rheged
November. Flavoursome dishes (see below). a few miles south-west, is worth Centre (rheged.com) further west.
cooked by Dave Lancaster (ex For a mid-budget option, the the drive. Dont be put off by the
Sharrow Bay Hotel) might include George and Dragon (georgeand ramshackle red-brick building Su n da y lu n ch
Twice-baked Stilton, spinach & dragonclifton.co.uk) is a lovely James Cowins cooking is Enjoy a hearty roast at the
onion souf (6.50), followed by pub in nearby Clifton (from 95 exceptional. I loved the Pan-fried George and Dragon. I had Roast
Braised blade of beef with per night, including breakfast). llet of sea bass with buttered loin of rare-breed pork with apple
caramelised onion rosti, shallot leeks & white wine cream sauce. sauce & roast potatoes, but the
pure & Cumberland ale jus (16). Saturday shop Theres also a two-course lunch veggie Beetroot & goats cheese
Browse in J & J Graham deli special for 6, and its open for risotto looked tempting, too.
Where to sta y (jjgraham.co.uk), a magnicent dinner on Fridays and Saturdays.
For top of the range, book edice on Market Square thats Alternatively, head to pretty
Askham Hall (askhamhall.co.uk), been serving locals since 1793 Askham, where Askham Halls Dont miss
the easy-going ancestral home see the original brass coffee Grade II-listed barn has been Eden Food & Farming Festival
of Charlie Lowther. Family weighing scales and grocers converted into a cobble-oored (edenfoodfestival.org),
Photographs Main pic ALAMY, Askham Hall and George and Dragon pub MARIE-LOUISA RAEBURN
caf where you can enjoy pizzas 19-26 July, kicks off with Penrith
from the wood-red oven. on a Plate, including a farmers
market and demos, and ends
Afternoon tea with the 180th Penrith show.
Treat yourself in the unusual
setting of a working mill
(organicmill.co.uk) in Little
Salkeld, six miles north-east of
Penrith. The Watermill, restored
by Ana and Nick Jones, produces
the organic and biodynamic our
found in the tea rooms breads
Delicious Penrith: Roasted scallops and cakes. You can buy our (and
at Askham Halls restaurant, top fresh loaves) to take home, too.
left; the George and Dragon pub
in nearby Clifton, above; visit Dine on the wild side Temptations on offer at The
The Watermill and take home Head to the restaurant in the Eden Food & Farming Festival
fresh bread, left main house at Askham Hall.
46 bbcgoodfood.com july 2014

LE GRUYRE AOP *
BORN IN
SWITZERLAND,
1115 A.D.
And remains the only cheese thats 100% Natural, 100% Traditional,
100% from Switzerland and 100% Le Gruyre AOP
*AOP = PDO (Protected Designation of Origin) must be traditionally and entirely prepared and produced within
the region, thus acquiring the unique properties of Gruyre AOP cheese, to bear the name Le Gruyre AOP. Castle of Gruyres
The uniquely smooth, savoury avour youll nd only in Le Gruyre

AOP is a product of its upbringing where the cows that supply the
milk are grazed (only in the villages of Western Switzerland), the
way the cheese is aged and cared for (slow-aged in the regions
cheese cellars and caves), and the recipe thats remained, unchanged,
for centuries (hand-made, in small batches). For a smooth and mild
yet extremely satisfying taste, Le Gruyre Classic is aged 5 months
minimum. Le Gruyre Reserve, which has been aged for 10 months or
Born in Switzerland in 1115.
more, has a smooth but more robust avour. Both varieties are great in www.gruyere.com
recipes, or sliced as a snack. Either way, were sure youll enjoy the only
cheese that can call itself Le Gruyre AOP.
Cheese from Switzerland.

Switzerland. Naturally. www.switzerland-cheese.com
Flights
from
56 *
rtn
A weekend to savour
Jersey bursts with places to enjoy a superb meal or a perfect pint. Michelin-starred places, where the
oysters are so fresh, you can still taste the sea. Coastal places, where gastropubs and trendy cafs
serve crab sandwiches so full, youll need the miles of breathtaking beaches to walk them of! Country
places deep in the islands lush interior, where cosy inns serving fresh-from-the-eld produce are
tucked away. And stylish places where, afer a day exploring, you can simply relax and enjoy a soothing
spa treatment. Add a mild climate, easy travel by air or sea from the UK and great-value ofers, and
youve discovered Jersey.
jersey.com
*Return price per person, including taxes, with easyJet from Gatwick. Price correct at time of print.
Learn new skills
A taste of the good life

Do you dream of being more self-sufcient? Take a course and discover whats involved
Make the
Beekeeping for Beginners most of the
Lambeth, London (0785 026 3077, lbka.org.uk) British
summer
This three- session, looking at the range
hour course of equipment required, and
from the tasting the best honey ever.
London Finally, we donned our bee
Beekeepers suits for a closer look at a
Association thriving hive.
(LBKA) is Interesting discovery With
aimed at rst-timers over 3,000 bee colonies in
considering beekeeping. London, one of the best
Its run by a team of things I can do is plant more
beekeeping enthusiasts bee-friendly plants, such as
based at The Roots and lavender, cornowers, fruit
Shoots Wildlife Garden trees and herbs.
Study Centre, a lush oasis Reality check A very
in central London. informative course as well
For the rst hour, we as a delightful way to spend
learned in detail about a morning. However, I left
setting up a hive; having realising that beekeeping
healthy, happy bees; and is a serious commitment,
lots of essential info. For and sadly not one that I
instance, bees are classed am ready to take on in the
as livestock and subject to near future.
Defra inspections. There Cost 50, including
are many diseases that refreshments and
threaten bees, so effective automatic LBKA
management is required. membership. They also
We were then split into run two-day courses, 150.
groups for a hands-on Wendy Cramer
Backyard Chickens
Commonwork, Chiddingstone, Kent (01732 463255,
commonwork.org)
Smallholder John Shepherd starts chicken should be fed and examined

by talking about the various breeds at least once a day to keep them
of chickens to keep. By the end of healthy. Chickens are denitely not
the day, youll have discovered just for Christmas!
which chicken house is best for Cost 39, including lunch made with
your environment, studied the produce from the gardens and farm,
basic anatomy of a chicken, done a plus fresh bread baked on site. I
hands-on examination, and visited an learned that Commonwork offers
established pen. Theres a lot of detail much more than just this excellent
to absorb, but its an enjoyable day. course. Its an idyllic acreage in
Reality check Collecting fresh eggs Kent, with an organic farm, walled
from my tiny north London backyard decorative gardens, water features,
every morning was the dream. beehives, allotments and chicken
However, I soon realised that I need pens. If you want to stay over, theres
more space, fewer foxes, grass instead an overnight cottage and larger
of decking and most importantly country house available to rent.
time to invest in them. Each Andrew Jackson

Making Cheese
The School of Artisan Food,
Welbeck, Notts (01909 532171,
schoolofartisanfood.org)
Introduction to Cheesemaking
shows you traditional methods
of making butter, yogurt and
cheeses, all of which can be
done in your home.
Tutor Lee-Anna Rennie Reality check A few of my
explained the science, classmates were planning to
including milk types, starter make cheese professionally
cultures and the setting of however, the rewards are
cheese. There was lots of info, denitely in the life you live,
some quite technical, but her rather than nancial. If youre
knowledge and enthusiasm keeping livestock, its a big job to
were really engaging. look after them. Plus, there are
Theres plenty packed into lots of health and safety checks,
the day, and the process takes and its denitely a year-round
time, so we quickly got hands- endeavour. Im not ready to
on, making a soft ripened take on a smallholding yet, but
cheese, yogurt, a lactic cheese would thoroughly recommend
and, nally, butter. After lunch the course.
we were treated to a British Cost 175, including lunch,
cheese tasting before getting drinks, all your handiwork
back to work. and the recipes. We stayed
Interesting discovery No two at Browns B&B in Holbeck
cheeses will ever be the same, (brownsholbeck.co.uk) and
and thats the beauty. Every enjoyed dinner at the Elm
cheesemaker is constantly Tree country pub in Elmton
balancing a number of factors (elmtreeelmton.co.uk).
to maintain a unique character. Emily Kydd
Coastal Foraging
Food Safari, Suffolk (foodsafari.co.uk)
Id never sceptical that it could taste

foraged good. Jon showed us that it
before, went well with bacon, but it
and this was so delicious that I happily
was a great ate it just sauted in a little
introduction. butter. We also sampled sea
Jon Tyler, an beet, sea radish and mallow.
experienced forager, led our Interesting discovery The
walk along the beautiful Suffolk Wildlife and Countryside Act
coast, teeming with birds and requires that you snip, not pull
butteries. He showed us how up, plants. Public footpaths are
to identify about eight different fair game, but you must ensure
coastal plants, then we each youre not in a conservation area.
picked a good handful to cook Foraging is easy and free
Photographs WENDY CRAMER, PHILIP HORN, ANDREW JACKSON
later on the beach. anyone can do it, with a little

Two plants stood out. knowledge. This was a lovely
Samphire popular on way to spend a Saturday
restaurant menus in recent morning, learning something
years resembles seaweed, new and connecting with nature.
although it has a root and Cost 50, which included a photo
grows along the waterline. It is guide of the plants we sampled.
very juicy and tastes of the sea I stayed at The Old Rectory, a
(see p45). Sea purslane, with its sumptuous B&B nearby with
glaucous, succulent-like leaves, gorgeous homegrown food
is so incredibly abundant along (theoldrectorysuffolk.com).
this stretch of coast that I was Art Young
JULY 2014
In next months issue
Exciting modern recipes
BBQ chicken goes global Frozen desserts The new tapas trend Recipes
youll
Food for long, lazy days cook all
Dinner at dusk Ice cream sundaes Teatime bakes summer
Easy holiday cooking
Fun food for the kids Super-simple budget suppers Pizza made healthy
Catch of the day Frozen raspberry

summer sh honeycomb pie
New ways with homegrown veg
Best-ever barbecue
chicken
Exclusive dinner
menu from
John Torode
Holiday project fun
ON SALE FROM
Biscuit beach cheesecake
2 JULY
Everyday
easy weeknight meals Satisfying salads
Feed 4 for 30, plus shopping list
Ready in 30 minutes Easy

4.81 per serving meal for
one
Recipe AngelA BoggiAno | Photograph CRAig RoBeRTSon | Food styling KATy gReenwood | Styling jenny iggleden
Sticky teriyaki salmon rice

1 Put the teriyaki and chilli sauces in baking tray lined with foil. Grill for
1 OF 5
EASY FOLATE VIT c OMEGA-3 A dAY a shallow dish and mix together well. 4-5 mins, basting with the marinade, then
SERVES 1 PREP 10 mins COOK 20 mins lay the salmon llet in the marinade turn over and grill for a further 3 mins.
esh-side down. Set aside while you Sprinkle with the sesame seeds and
1 tbsp teriyaki sauce prepare the rice and pak choi. cook for 1 min more until the seeds are
1 tbsp sweet chilli sauce 2 Put the rice in a medium saucepan and toasted and the salmon cooked through.
1 salmon llet, skin on cover with cold water. Bring to the boil, 4 Stir the spring onions and coriander
50g/2oz wholemeal basmati rice then simmer for 20 mins until the rice is through the rice and serve topped with
1 head pak choi, halved tender and has absorbed all the water the salmon llet. Spoon over any excess
1 tsp sesame seeds 6 mins before the end of cooking, put marinade left in the baking tray, and add
2 spring onions, nely chopped the pak choi in a colander and sit on top a squeeze of lime. Serve the steamed
small bunch coriander, roughly of the rice to steam, covered with a lid. pak choi alongside.
chopped 3 Meanwhile, heat the grill to high and PeR SeRVing 558 kcals, protein 40g, carbs 53g,
squeeze of lime place the salmon llet, skin-side up, on a fat 21g, sat fat 4g, bre 6g, sugar 18g, salt 2.2g

Make it tonight
Easy new ideas for simple midweek suppers Recipes ANGELA BOGGIANO Photographs CRAIG ROBERTSON
Why not cook

up on the
barbecue?
1.49 per
serving
Spiced lamb
kebabs with pea
& herb couscous
EASY FOLATE FIBRE VIT C IRON 2 OF 5
A DAY
SERVES 4 (makes 6 skewers, 2 per adult,

1 per child) PREP 20 mins COOK 20 mins
400g/14oz lean lamb shoulder, cut into 1 Soak 6 wooden skewers in water 4 Heat a griddle pan. When all the liquid TIP For extra
3cm/1in cubes for 30 mins (this prevents them burning has soaked into the couscous, gently uff spice, serve the
1 tsp ground cumin when cooking on the griddle or up the grains using a fork, and stir in the skewers and
tsp cayenne pepper barbecue). Put the lamb cubes in a large carrot, herbs, lemon juice and olive oil. couscous with a
1 tsp sweet smoked paprika bowl with the spices and olive oil. Toss Mix everything together well, season spoonful of harissa
1 tbsp olive oil everything together well and season. and set aside. on the side.
24 cherry tomatoes 2 Thread a piece of lamb onto a skewer, 5 Place the skewers on the hot griddle
140g/5oz couscous followed by a cherry tomato. Repeat, pan and cook for 5-6 mins, then turn
400ml/14 oz hot vegetable stock adding about 4 pieces of lamb and and cook for a further 5-6 mins until
140g/5oz frozen peas 4 cherry tomatoes to each skewer, the meat and tomatoes are charred
1 large carrot, coarsely grated until all are used up. and cooked through. Serve the skewers
small pack coriander, chopped 3 Meanwhile, put the couscous in a large with the couscous.
small pack mint, chopped bowl, pour over the hot vegetable stock PER SERVING 466 kcals, protein 28g, carbs 35g,
juice 1 lemon and add the peas. Stir, then cover with fat 23g, sat fat 8g, bre 7g, sugar 9g, salt 0.8g
2 tbsp extra virgin olive oil cling lm and leave to soak, about 5 mins.

Everyday
Roast sea bass & So-simple way with sh 1.38 per serving
vegetable traybake
CAL VIT C A DAY 4 YOU FREE
SERVES 2 PREP 10 mins COOK 30 mins
300g/11oz red-skinned potatoes,

thinly sliced into rounds
1 red pepper, cut into strips
2 tbsp extra virgin olive oil
1 rosemary sprig, leaves removed and
very nely chopped
2 sea bass llets
25g/1oz pitted black olives, halved
lemon, sliced thinly into rounds
handful basil leaves

Arrange the potato and pepper slices on
a large non-stick baking tray. Drizzle over
1 tbsp oil and scatter with the rosemary,
a pinch of salt and a good grinding of
pepper. Toss everything together well
and roast for 25 mins, turning over
halfway through, until the potatoes are
golden and crisp at the edges.
2 Arrange the sh llets on top and
scatter over the olives. Place a couple of
lemon slices on top of the sh and drizzle
with the remaining oil. Roast for a further NEXT TIME
7-8 mins until the sh is cooked through. YOU MAKE IT
Serve scattered with basil leaves. Red mullet llets will
PER SERVING 387 kcals, protein 28g, carbs 28g, also work well.

Everyday
Aubergine & chilli tagliolini 1 Heat the olive oil in a large saucepan
and cook the aubergine for 5 mins until
EASY LOW 2 OF 5 GOOD
CAL A DAY 4 YOU starting to brown and soften.
SERVES 4 PREP 10 mins COOK 25 mins 2 Add the onion, garlic, chilli and oregano,
and cook for just a few mins. Add the
2 tbsp olive oil tomatoes, balsamic vinegar and about Spicy pasta, packed with veg
1 large aubergine, cut into 200ml water, then reduce heat and
bite-sized cubes simmer gently for about 20 mins, until
1.16 per serving
1 small onion, nely chopped the tomatoes are reduced and really
2 garlic cloves, nely chopped softened, and the sauce is thickened.
1 red chilli, deseeded and nely 3 Meanwhile, bring a large pan of
chopped water to the boil and cook the tagliolini
1 tsp dried oregano following pack instructions. Drain the
400g/14oz fresh tomatoes, roughly pasta and return to the pan. Add the
chopped, or 400g can chopped sauce and toss well into the pasta with
tomatoes the basil. Serve with the grated pecorino.
1 tbsp balsamic vinegar PER SERVING 495 kcals, protein 17g, carbs 79g,
400g/14oz dried tagliolini pasta fat 12g, sat fat 4g, bre 9g, sugar 9g, salt 0.8g
or linguini
small bunch basil, roughly chopped
50g/2oz pecorino, grated, or
vegetarian alternative
Taste team comment

This makes a great weekday
supper dish. The sauce was
full of avour with a good chilli
kick and the pecorino was a
great addition. MATT

Everyday
Fun to make and eat

2.70 per serving
Creamy asparagus puffs 1 Heat oven to 200C/180C fan/gas 6 and 3 Loosely wrap two edges of the square
1 OF 5
line a baking tray with parchment. On a to meet over the asparagus bundle, Taste
EASY FOLATE A DAY lightly oured work surface, roll out the ensuring you have the top and bottom of team
MAKES 4 PREP 20 mins COOK 20 mins pastry to a large square measuring about the asparagus showing. Brush the pastry comment
30 x 30cm, then cut into 4 squares, each with beaten egg and place on the baking This
plain our, for dusting measuring 15 x 15cm. tray. Bake for 20-25 mins until the pastry pastry
375g block all-butter puff pastry 2 Spread a quarter of the cream cheese is cooked, golden and puffed, and the cooked
150g pack cream cheese onto each square, leaving roughly 1cm asparagus is tender. Serve immediately perfectly and
4 thin slices cooked smoked ham space around the edges. Wrap a slice of with a crisp seasonal salad. the asparagus
400g/14oz asparagus spears, trimmed ham around 4-5 asparagus spears. Lay PER PUFF 567 kcals, protein 16g, carbs 37g, has a great
1 medium egg the bundle on top of the cream cheese, fat 40g, sat fat 11g, bre 2g, sugar 3g, salt 1.2g texture.
crispy salad, to serve season, then brush the edges of the KIERAN
pastry with a little beaten egg.

Everyday
Chicken & olive casserole 1 Heat the oil in a large saucepan or

ameproof casserole dish on a medium
EASY VIT C 2 OF 5 GLUTEN
A DAY FREE heat, add the onion and cook for a few
SERVES 4 PREP 10 mins COOK 30 mins mins. Add the garlic and cook for 1 min
more. Remove the onion and garlic from
2 tbsp olive oil the pan and set aside on a plate.
1 large onion, nely chopped 2 Turn up the heat, add the chicken
2 garlic cloves, nely sliced and cook for a few mins each side
8 large boneless, skinless chicken until golden.
thighs 3 Return the onion and garlic to the pan
1 large rosemary sprig, leaves picked with the remaining ingredients. Cover
and nely chopped and cook for 20 mins until the chicken
2 tbsp sundried tomato paste is cooked through, juicy and tender,
2 x 400g cans chopped tomatoes and the sauce is rich and thickened.
1 tbsp clear honey Serve with rice.
100g/4oz pitted green and black olives PER SERVING 373 kcals, protein 39g, carbs 16g,
with herbs fat 17g, sat fat 3g, bre 5g, sugar 13g, salt 1.8g
2 tbsp capers
small bunch at-leaf parsley, roughly
chopped
rice, to serve
One-pot that
cooks on the hob
1.71 per serving
Food styling KATY GREENWOOD | Styling JENNY IGGLEDEN

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Feed 4 for 30
Plan your weeknight meals with our great-value recipes
Recipes ANGELA BOGGIANO Photographs CRAIG ROBERTSON
Your shopping list for the week

Monday
Masala meatball curry
Fruit & veg
EASY 2 OF 5
n 1 garlic bulb A DAY
n 1 red chilli SERVES 4 PREP 20 mins COOK 35 mins

n small pack mint leaves
n 4 large onions 2 garlic cloves
n 200g/7oz baby spinach leaves 1 red chilli, deseeded
n 1 rosemary sprig
n 300g/11oz cherry tomatoes
1 thick slice white bread
small pack mint leaves, reserving
Tuesday
n small pack basil some to serve Creamy tomato risotto
n 250g/9oz broccoli 400g/14oz lamb mince
EASY LOW LOW 1 OF 5 GOOD
n 1 lemon 1 egg, lightly beaten FAT CAL A DAY 4 YOU
n 25g/1oz rocket 1 tbsp vegetable oil SERVES 4 PREP 5 mins COOK 35 mins
n 4 large courgettes 1 large onion, roughly chopped
n 25g/1oz at-leaf parsley 1 tbsp masala curry paste 400g can chopped tomatoes
n 4 spring onions 400g can chopped tomatoes 1 litre/1 pints vegetable stock
per
Dairy 400ml/14 oz lamb stock serving knob of butter
n 5 eggs 100g/4oz baby spinach leaves 1 tbsp olive oil
n cucumber & mint raita (optional) cooked basmati rice and cucumber 1 onion, nely chopped
n 4 tbsp grated Parmesan & mint raita, to serve (optional) 2 garlic cloves, nely per
n 150g block mature cheddar chopped serving
Meat & sh 1 Place the garlic, chilli, bread and mint 1 rosemary sprig, nely
n 400g/14oz lamb mince in a food processor and pulse until nely chopped
n 400ml/14 oz lamb stock chopped. Tip into a bowl and mix with 250g/9oz risotto rice
n 340g pack Cumberland pork the lamb, egg and seasoning. Using damp 300g/11oz cherry tomatoes, halved
chipolatas hands, shape into 16 small meatballs. Taste small pack basil, roughly torn
n 2 thin ham slices 2 Heat half the vegetable oil in a large team 4 tbsp grated Parmesan
Storecupboard items non-stick frying pan. Fry the meatballs comment
n 2 x 400g cans chopped tomatoes in batches over a high heat until golden, We 1 Tip the chopped tomatoes and half the
n 250g/9oz conchigliette pasta then set aside. love stock into a food processor and pulse
n 4 chapatis 3 Heat the remaining oil in the frying risotto until smooth. Pour into a saucepan with
pan, add the onion and cook for in our house the remaining stock, bring to a gentle
Check your fridge, freezer 3-4 mins until beginning to soften. and this is such simmer and keep over a low heat.
and cupboards Add the curry paste and fry for 1 min, a comforting, 2 Meanwhile, place the butter and oil
n 1 thick slice white bread then tip in the tomatoes and stock warming dish. in the base of a large saucepan and heat
n 2 tbsp vegetable oil and bring to a simmer. KIERAN gently until the butter has melted. Add
n 1 tbsp masala curry paste 4 Add the meatballs and simmer for the onion and gently cook for 6-8 mins
n basmati rice (optional) 15 mins until the sauce is thickened. until softened. Stir in the garlic and
n 1 litre/1 pints vegetable stock Stir through the rosemary, then cook for 1 min more.
n knob of butter spinach until just Add the rice and cook, stirring, for 1 min.
n 4 tbsp olive oil wilted. Scatter over 3 Start adding the hot stock and tomato
n 250g/9oz risotto rice the reserved mint mixture about a quarter at a time. Let the
n pinch of chilli akes leaves, and serve risotto cook, stirring often, adding more
n 100g/4oz with rice and stock as it is absorbed. After you have
breadcrumbs cucumber & mint added half the stock, add the cherry
n salad (optional) raita, if you like. tomatoes. After 20-25 mins, the rice
n 1 tsp garam masala PER SERVING 378 kcals, should be creamy and tender, the cherry
protein 27g, carbs 14g, tomatoes softened and all of the stock
fat 24g, sat fat 9g, should be used up.
bre 3g, sugar 7g, 4 Cover and leave for 1 min, then stir in
Total for salt 0.9g the basil. Serve sprinkled with Parmesan
5 meals
and a good grinding of black pepper.

Everyday
Wednesday Friday
Warm sausage & Spinach omelette
broccoli pasta salad chapati wraps
EASY LOW 1 OF 5
CAL VIT C A DAY EASY
SERVES 4 PREP 10 mins MAKES 4 PREP 5 mins COOK 15-20 mins

COOK 20-25 mins
1 tbsp vegetable oil
200g/7oz Cumberland pork chipolatas 4 spring onions, nely chopped
1 tbsp olive oil 1 tsp garam masala
1 onion, nely chopped 4 eggs, lightly beaten
2 garlic cloves, nely chopped 50g/2oz mature cheddar, roughly
250g/9oz broccoli, cut into orets grated
250g/9oz conchigliette pasta (or any 2 thin ham slices, cut
short pasta) into strips
pinch of chilli akes 100g/4oz baby per
grated zest and juice
lemon per
Thursday spinach leaves
4 chapatis
serving
25g/1oz rocket
serving TIP This pasta Sausage & herb
dish can be served stuffed courgettes 1 Heat a little of the oil in a non-stick
1 Heat the grill, and cook the sausages cold the next day frying pan measuring about 20cm. Add
EASY CALCIUM 1 OF 5
FOLATE VIT C A
for 10-12 mins or until cooked through for lunch, or packed DAY a quarter of the spring onions and gently
and golden brown. for a picnic in an SERVES 4 PREP 15 mins COOK 45 mins cook for 2-3 mins. Add tsp of the
2 Meanwhile, heat the oil in a small airtight container. garam masala and cook for 30 secs.
frying pan, cook the onion for 6-8 mins Leave out the chilli 4 large courgettes, halved lengthways 2 Swirl in a quarter of the beaten egg,
until soft, then add the garlic and and rocket if the 2 tbsp olive oil tipping the pan to cover the base, and
cook for 1 min. Set aside. kids arent keen 1 onion, nely chopped cook for 1 min until the base is golden.
3 Bring a pan of water to the boil and on these. 1 garlic clove, nely chopped Sprinkle a quarter of the cheese, ham
cook the broccoli for 3-4 mins until 100g/4oz breadcrumbs and spinach over the top, cover with
tender but still with a bite. Lift out 100g/4oz mature cheddar, grated a lid and cook for 1 min more until the
using a slotted spoon and set aside. Taste 25g/1oz nely chopped spinach is just wilted and the cheese
4 Add the pasta to the water you have team at-leaf parsley has melted.
just cooked the broccoli in and cook comment 140g/5oz Cumberland per 3 Meanwhile, heat a chapati either in
following pack instructions. Drain well The pork chipolatas, serving the microwave for 30 secs or in a dry
and return to the pan. wraps squeezed from frying pan. Tip the omelette out of the
5 Chop the sausages into 2cm pieces are a their skins pan on top of the chapati, roll up
and toss with the pasta, then chop the unique way of salad, to serve (optional) and serve warm. Repeat with the
broccoli roughly and add to the pasta eating a normal remaining ingredients to make
along with the cooked onions, garlic, omelette a 1 Heat oven to 200C/180C fan/gas 6. 3 more omelette wraps.
chilli akes, and lemon zest and juice. great blend of Using a teaspoon, scoop out the esh PER WRAP 376 kcals, protein 18g,
Toss everything together well with the Indian and from the courgettes, then roughly chop. carbs 29g, fat 21g, sat fat 5g,
rocket and season. English cuisine. 2 Heat the oil in a large frying pan and bre 1g, sugar 2g, salt 1.0g
PER SERVING 383 kcals, protein 16g, carbs 42g, HEIDI cook the onion for 6-8 mins until soft.
fat 17g, sat fat 5g, bre 3g, sugar 5g, salt 1.2g Stir in the garlic and cook for 1 min more.
Add the chopped courgette and cook for
a further 6 mins until really tender.
3 Remove from the heat and tip into a
bowl along with the breadcrumbs,
cheese, parsley and the
sausagemeat. Mix together well.
4 Spoon the mixture into the
hollowed out courgette halves

and place on a baking sheet.
Bake for 25-30 mins cover
towards the end if browning
until the courgettes are tender and
the lling is golden. Serve with a
salad, if you like.

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Everyday
Hot-smoked salmon & grapefruit salad Italian-style salad with crisp pancetta
3.13 per serving 2.09 per serving
Satisfying salads
Get inspiration for your leaves with these exciting new summer recipes Recipes KATY GREENWOOD Photographs cRAIG RObERTSON
Layered houmous & griddled Thai chicken salad

vegetable salad 1.63 per serving 1.48 per serving

Everyday
Italian-style salad Hot-smoked salmon

with crisp pancetta & grapefruit salad
1 of 5 GlutEn
EASY A EASY folAtE VIt C omEGA-3 2 of 5
dAY frEE A dAY
SERVES 4 PREP 10 mins SERVES 4 PREP 20 mins NO COOK

COOK 5 mins
2 grapefruits
6 slices pancetta 1 large fennel bulb, sliced as
2 balls mozzarella, torn into nely as you can (or use a
chunks mandolin)
6-8 tomatoes, chopped into 1 small red onion, thinly sliced
large pieces 100g bag watercress
285g jar artichokes in oil, 4 llets hot-smoked salmon
drained 2 tsp fennel seeds, lightly
large handful basil leaves crushed
crusty bread, to serve for tHE drESSInG
for tHE drESSInG 1 Heat a non-stick frying pan and 2 tsp clear honey 3 Toss the grapefruit segments
1 shallot, nely chopped cook the pancetta on each side 1 heaped tbsp wholegrain with the fennel, onion, watercress
3-4 tbsp extra virgin olive oil for 2-3 mins until crisp. Set aside mustard and half the dressing. Arrange
2-3 tbsp Sherry vinegar to cool. Mix together the dressing 2 tbsp extra virgin olive oil on a serving plate, ake over the
ingredients and season. salmon, drizzle with the remaining
2 Arrange the mozzarella, 1 Top and tail the grapefruits, dressing and scatter over the
tomatoes and artichokes on a then remove the skin and pith crushed fennel seeds.
serving plate. Tear the pancetta with a knife. Holding each PER SERVING 291 kcals, protein 23g,
into bite-sized pieces and scatter grapefruit over a bowl, cut into carbs 11g, fat 18g, sat fat 4g, bre 5g,
over, followed by the basil leaves. segments and squeeze any juice sugar 11g, salt 1.4g
Drizzle with the dressing and from the remaining skin and pith
serve with crusty bread. into the bowl.
PER SERVING 387 kcals, protein 18g, 2 To make the dressing, mix the
carbs 5g, fat 32g, sat fat 13g, bre 3g, grapefruit juice with the honey,
sugar 4g, salt 2.1g mustard and oil. Season to taste.
Thai chicken salad Layered houmous &

griddled vegetable salad
EASY loW
CAl CAlCIum folAtE VIt C 2 of 5
A dAY
Good EASY loW 3 of 5 Good
4 You CAl fIBrE VIt C A dAY 4 You
GlutEn
SERVES 4 PREP 20 mins NO COOK frEE
SERVES 4 PREP 15 mins

1 head Chinese leaves, COOK 45 mins
shredded
2 cooked chicken breasts, or 3 red peppers, halved
200g/7oz leftover cooked 3 tbsp olive oil
chicken, shredded 2 courgettes, thinly sliced
1 mango, peeled, stoned and lengthways
thinly sliced 1 large aubergine, thinly sliced
bunch mint, leaves picked lengthways
6 spring onions, sliced 8 tbsp houmous
diagonally juice 1 lemon
3 tbsp salted peanuts or cashew 1 To make the dressing, mix small garlic clove, crushed oil, then griddle for a few mins each
nuts, roughly chopped together all the ingredients and 1 tsp sumac side until char lines appear. Peel
for tHE drESSInG stir to dissolve the sugar. 2 large handfuls rocket the peppers and discard the seeds.
juice 4 limes 2 In a large bowl, mix all the ciabatta, to serve Tear the peppers into thick strips.
4 tbsp sesame oil salad ingredients except the nuts. 3 Spread the houmous over a
pinch of sugar Toss with the dressing and season 1 Heat oven to 200C/180C fan/ serving plate. Mix together the
splash of sh sauce with black pepper. Scatter with gas 6. Rub the peppers with a little lemon juice and garlic. Toss with
2 large red chillies, deseeded and the nuts to serve. oil and roast for 30 mins, turning the vegetables and half the sumac,
nely chopped PER SERVING 332 kcals, protein 23g, halfway through, until soft and then arrange over the houmous.
carbs 16g, fat 20g, sat fat 3g, bre 5g, slightly charred. Place in a bowl, Top with the rocket leaves and
sugar 16g, salt 0.8g cover with cling lm and set aside. sprinkle over the remaining sumac.
2 Meanwhile, heat a large griddle Serve with ciabatta.
pan (or two, if you have them, PER SERVING 269 kcals, protein 9g,
for speed) until hot. Drizzle the carbs 20g, fat 17g, sat fat 2g, bre 9g,
courgettes and aubergine with sugar 13g, salt 1.2g

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Party nibbles
& cocktails
New BBQ
favourites
18
ALL-NEW Exciting
RECIPES picnic ideas
Food styling CASSIE BEST and SARAH COOK | Styling MARY CADOGAN | Wine notes SARAH JANE EVANS MW
The summer
collection
Looking for something new to cook for a special
Salads to
occasion? Cassie Bests fresh recipes provide
inspiration for relaxed outdoor eating, from family take to a party
gatherings to bring-a-dish parties Photographs DAVID MUNNS
Easy lunch
JULY 2014 in the garden bbcgoodfood.com 71
Come on over! Get your alfresco dining going with
this selection of delicious, easy nibbles
Grapefruit mojitos Harissa beef skewers Aubergine & pomegranate

with avocado dip atbreads
EASY GLUTEN
FREE
EASY EASY 1 OF 5 GOOD
FIBRE A
SERVES 8 PREP 10 mins NO COOK DAY 4 YOU
MAKES 16 PREP 15 mins plus SERVES 8 with other nibbles PREP 20 mins
juice of 3 pink grapefruits, plus 1 thinly 1 hr marinating COOK 10 mins COOK 30 mins
sliced, to serve
small pack mint These tasty skewers work just as well If youd like to get ahead, you can prepare the
140g/5oz golden caster sugar with lamb or chicken. For a vegetarian griddled aubergines and aubergine & tahini
250ml/9 oz white rum alternative, use chunky pieces of halloumi. pure up to 4 hrs before serving.
1 litre/1 pints soda water
juice 1 lime 3 aubergines
Put the grapefruit juice, most of the mint 2 tbsp harissa 2 tbsp olive oil
and the sugar in a large jug. Crush the 1 tbsp clear honey 2 garlic cloves, crushed
ingredients together with the end of 4 sirloin steaks, cut into long zest 1 lemon, juice lemon
a rolling pin to release the avour from thin strips 2 tbsp tahini
the mint and dissolve the sugar. Add the FOR THE DIP 3 large or 5 small Middle Eastern
rum, mix well and top up with soda water 2 ripe avocados, stoned and peeled atbreads
and ice. Add the sliced grapefruit and juice 1 lime 100g/4oz pomegranate seeds
remaining mint before serving. 100ml/3 oz natural yogurt 2 tbsp toasted pine nuts
PER SERVING 171 kcals, protein 1g, carbs 25g, few mint leaves, to serve
fat none, sat fat none, bre none, 1 Youll need 16 skewers. If using wooden
sugar 18g, salt 0.1g ones, soak in water for 30 mins rst to 1 Halve 1 of the aubergines, from stalk
prevent them from burning. Whisk the to bottom, then cut into long, thin slices.
lime juice, harissa and honey in a large Brush with 1 tbsp of the oil, then
Mini prawn & bowl. Add the beef strips and toss barbecue or griddle in batches until
sweetcorn cakes everything together. Leave to marinate for soft and charred. Set aside. Meanwhile,
at least 1 hr (or up to 4 hrs if you have time). put the remaining 2 aubergines directly
EASY
2 To make the dip, whizz all the on the barbecue, or under a hot grill,
MAKES 16 PREP 15 mins COOK 15 mins ingredients together in a food and cook, turning regularly, until the skin
processor, then chill until needed. is blistered and blackened and the esh is
300g/11oz raw peeled king prawns 3 Heat the barbecue or a griddle pan until really soft. Leave to cool.
340g can sweetcorn, drained smoking hot. Thread 2 pieces of beef 2 Halve the whole aubergines, scoop out
2 tsp cumin seeds onto each skewer, winding them around the esh into a food processor and
100g/4oz self-raising our the skewer as you do, then season. discard the blackened skins. Add the garlic,
small pack coriander, chopped Cook for 1 min on each side for medium- lemon zest and juice, tahini and seasoning,
bunch spring onions, chopped rare skewers, or longer if you prefer them then whizz until smooth. Chill in the fridge
sunower or vegetable oil, for frying well done. Serve warm with the dip. and remove 30 mins before serving.
PER SKEWER 76 kcals, protein 7g, carbs 2g, 3 Heat oven to 200C/180C fan/gas 6.
1 Put half the prawns, half the sweetcorn, fat 5g, sat fat 1g, bre 1g, sugar 2g, salt 0.1g Brush the atbreads with the remaining
half the cumin seeds, all the our, oil, place on a baking tray and bake for
100ml water and some seasoning into 10 mins until crisp.
a food processor. Whizz until smooth, 4 Spread the atbreads with the
then tip into a bowl. aubergine pure, then top with the
2 Roughly chop the remaining prawns griddled aubergine slices, pomegranate
and add to the mixture with the remaining seeds, pine nuts and mint leaves. Cut
sweetcorn and cumin seeds, the into slices before serving.
coriander and spring onions. Mix well. PER SERVING 235 kcals, protein 8g, carbs 31g,
3 In a large pan or wok, heat enough fat 9g, sat fat 1g, bre 7g, sugar 7g, salt 0.3g
oil to come 1-2cm up the side of the pan.
Spoon walnut-sized blobs of the mixture
into the hot oil. Squash down a little with
a spoon and cook for 1-2 mins each side
until golden brown and crisp (you will
have to do this in batches). Drain on
kitchen paper and serve warm.
PER CAKE 89 kcals, protein 5g, carbs 8g,

Summer collection
Whether youve got friends over for

a night of World Cup action, or youre
simply enjoying time outdoors,
these tasty bites are just the thing
for hungry guests and a zesty
cocktail should kick it all off nicely

Fire up the BBQ
Seafood, pineapple
& coconut kebabs, p76
Summer collection
Smoky mushroom burgers

with roasted garlic mayo, p76
Seafood, pineapple 1 Youll need 8 skewers. If using wooden Ginger beer chicken & ribs
& coconut kebabs ones, soak for 30 mins before cooking.
EASY
Fire up the barbecue and allow the
EASY GOOD
4 YOU ames to subside before cooking, or heat SERVES 8 PREP 15 mins plus
MAKES 8 PREP 10 mins COOK 10 mins a griddle pan until smoking hot. 1 hr marinating COOK 1 hr 45 mins
2 Toss together the prawns, sh, coconut
16 large, unpeeled raw king prawns milk and some seasoning in a bowl, then Sweet, sticky and lightly spiced this chicken
500g/1lb 2oz mixture of boneless thread onto skewers, together with the and ribs dish has it all. Make sure you provide
salmon and white sh llets, skinned pineapple chunks. Tip the desiccated a generous pile of napkins alongside.
and cut into chunky pieces coconut onto a plate and roll each sh
200ml can coconut milk kebab in it, pressing on the coconut to 8 pieces of chicken (we used thighs
100g/4oz fresh pineapple, cut into help it stick. Dab the kebabs with a little and drumsticks), bone in and skin on
chunks oil and cook for 3-4 mins each side until 1kg/2lb 4oz spare ribs, cut between
85g/3oz desiccated coconut the prawns turn pink and the sh is the bones, if a whole rack
drizzle of oil cooked through. Serve with lime wedges. 2 tsp ground ginger
lime wedges, to serve PER KEBAB 217 kcals, protein 17g, carbs 3g, 2 tsp ground allspice
fat 15g, sat fat 10g, bre 2g, sugar 2g, salt 0.9g 2 star anise
1 litre/1 pints ginger beer
100g/4oz ginger, sliced
FOR THE GLAZE
500ml/18 oz ginger beer
juice 2 limes, plus extra
wedges to serve
Smoky mushroom burgers 2 Remove the stalks from the middle 300g/11oz tomato ketchup
with roasted garlic mayo of the mushrooms and nely chop them. 75ml/2 oz soy sauce
Heat a drizzle of oil in a pan (on the 75ml/2fl oz clear honey
EASY 2 OF 5 GOOD
A DAY 4 YOU barbecue or hob), add the stalks and
SERVES 4 (easily doubled) PREP 25 mins fry for a few mins until golden and soft. 1 Toss the chicken and ribs in the ground
COOK 50 mins Add the peppers, thyme, breadcrumbs, ginger, allspice and lots of seasoning. Cover
tomato paste, paprika and some and marinate for 1 hr (or up to 24 hrs).
If youve got vegetarian friends popping over, seasoning. Cook for 5 mins more, 2 Heat oven to 160C/140C fan/gas 3.
keep one side of the grill just for the veggie then set aside to cool a little. Rub Tip the meat into a deep roasting tin,
dishes or cook these in the oven at the mushroom caps with a little oil, add the star anise, ginger beer and sliced
200C/180C fan/gas 6 for 30 minutes. season, then top each one with of the ginger, then top up with enough water to
mixture. Can be chilled for up to 1 day. just cover the meat. Cover with foil and
4 large at mushrooms 3 Meanwhile, heat a little oil in another cook for 1 hr 30 mins. Uncover, pour
1 tbsp olive oil, plus extra for frying frying pan (on the barbecue or hob), and away the cooking liquid and pat the
2 roasted red peppers (from a jar), add the onions. Cook for 15 mins until chicken pieces and ribs dry with kitchen
nely chopped soft and golden, then add the sugar, paper. Chill until ready to use.
small pack thyme, leaves picked vinegar and some seasoning. Cook for 3 Meanwhile, to make the glaze, pour
and chopped 5 mins more until caramelised and sticky. the ingredients into a saucepan and boil
50g/2oz fresh breadcrumbs Can be chilled for up to 2 days. until thick and sticky this will take about
1 tbsp sundried tomato paste 4 Put the mushrooms on the barbecue 30 mins. Can be made 2 days before
2 tsp smoked paprika (stuffed side up), close the lid or cover up to this point.
3 red onions, thinly sliced with foil, and cook for 20 mins until soft 4 Heat up the barbecue and let the
1 tbsp golden caster sugar and cooked through. Be sure to keep ames subside. Brush the sticky glaze
1 tbsp Sherry vinegar an eye on the heat and move to the all over the meat, making sure each piece
FOR THE ROASTED GARLIC MAYO upper shelf if the bottoms of the is well coated. Place on the barbecue and
3 garlic cloves, unpeeled mushrooms start to burn. Split the rolls cook for 15-20 mins, brushing with the
50g/2oz good-quality mayonnaise and heat these on the barbecue, too. glaze from time to time, until hot and
TO SERVE Spread each roll with some garlic mayo, charred in places. Serve with extra lime
4 crusty bread rolls (we used ciabatta) top with salad leaves, a lled mushroom, wedges for squeezing over.
salad leaves some sticky onions and a grating of cheese. PER SERVING 519 kcals, protein 31g, carbs 49g,
25g/1oz cheddar or Manchego, grated PER SERVING 283 kcals, protein 6g, carbs 27g, fat 22g, sat fat 6g, bre 1g, sugar 46g, salt 3.8g
1 Heat up the barbecue. To make the
garlic mayo, wrap the garlic cloves in
a foil parcel, position on a hot spot of
the barbecue and cook for 20 mins until Taste team comment
really soft. Alternatively, bake in a hot Ill denitely make these again.
oven for 20-30 mins. Leave to cool, then The avour and texture of the
squeeze the cloves out of their skins and mushrooms was delicious and
mash with a fork. Mix the garlic pure the paprika made the dish plus, I loved
with the mayonnaise, then chill until making the sticky onions! JEN
ready to serve.

Summer collection
Satisfyingly sticky!

Perfect for a picnic
The best picnic dishes

require little or no
cutlery, dont fall apart
while you travel
and they taste great
Lemon drizzle
scones, p80
Summer collection
Serve with your

favourite pickle
Pork, apricot & small bunch parsley, chopped and season. Mix by hand until combined,
pistachio pies 1 egg, beaten then pack the meat rmly into the cases. Taste team
3 Roll out the remaining pastry to the comment
A LITTLE EFFORT
1 Heat oven to 180C/160C fan/gas 4. same thickness. Cut into 0.5cm strips The pies
MAKES 6 PREP 35 mins COOK 50 mins Line 6 holes of a mufn tin with strips and create a lattice pattern on top of the went
of baking parchment (these will help you pies. Trim off any excess. Brush the inside perfectly
500g pack puff pastry to lift out the pies once cooked). Set aside edge of each pie with egg, then roll up the with a salad and
plain our, for dusting a quarter of the pastry and roll out the overhanging pastry (from step 1) to stick some chutney.
200g/7oz pork mince remaining pastry on a oured surface to the layers together. Can be covered with The apricots made
50g/2oz dried apricots, roughly the thickness of a 20p coin. Cut out 6 x 8cm cling lm and chilled for up to 2 days. them very sweet,
chopped circles and use to line the mufn tin holes, 4 Brush pies with egg and bake for 45 mins so I will add a little
25g/1oz pistachios, roughly chopped leaving a little overhanging the top edge. until golden. Cool and eat with pickle. extra spice next
tsp fennel seeds 2 Put the pork in a bowl, add the PER PIE 567 kcals, protein 15g, carbs 41g, time. KIERAN
good pinch of ground mace or nutmeg remaining ingredients, except the egg, fat 38g, sat fat 10g, bre 3g, sugar 5g, salt 0.6g

Lemon drizzle scones
EASY
MAKES 6 PREP 20 mins COOK 12 mins
250g/9oz self-raising our, plus a little

extra for dusting
50g/2oz butter, chilled and cut in small
pieces, plus extra for greasing
25g/1oz golden caster sugar
zest 2 lemons
125ml/4 oz buttermilk
4 tbsp full-fat milk
FOR THE DRIZZLE ICING
3 tbsp icing sugar
zest 1 lemon, plus a little lemon juice
4 white sugar cubes, crushed, or
1 tbsp preserving sugar
clotted cream and jam, to serve
1 Heat oven to 220C/200C fan/gas 6

and grease a large baking tray. In a large
bowl, rub the our, tsp salt and the
butter together with your ngertips
until the mixture resembles ne
breadcrumbs. Add the caster sugar and
lemon zest, and stir with a cutlery knife.
Tear-and-share and set aside 2 tbsp pesto and 1 tbsp Mix together the buttermilk and milk.
stuffed deli rolls chopped peppers for the lling. Mix the Make a well in the centre of the our
remaining ingredients together in a bowl. mix and add the liquid. Use your
A LITTLE EFFORT
3 Divide the dough into 12 equal pieces, cutlery knife to combine the mixture
MAKES 12 small rolls PREP 25 mins plus using scales to be exact. Roll each piece as a soft dough, but dont overmix or
rising and proving COOK 50 mins into a ball, then roll out to form a disc the scones will be heavy.
with a rolling pin. Divide the pesto-veg 2 Tip onto your work surface and
500g pack bread mix (we used lling between the 12 pieces of dough, pat the dough out to a 2.5cm thickness.
ciabatta) then shape back into balls by pinching Use a 7cm cookie cutter to stamp out
145g tub fresh pesto the edges together and rolling until the scones. Dont twist as you cut, as
100g/4oz cooked artichokes in olive smooth. Arrange the dough balls, this will stop the scones rising to their
oil, drained and chopped (reserve seam-side down, in the cake tin. full potential. Any scraps of dough can
a little of the oil) Cover with a piece of oiled cling lm be gently pushed back together to make
3 roasted peppers (from a jar), drained and leave to prove until doubled in size. more scones. Place the scones on the
and chopped 4 Heat oven to 180C/160C fan/gas 4. baking tray and bake for 10-12 mins
250g ball mozzarella, chopped Remove the cling lm. Brush the rolls until golden, then transfer to a wire
handful basil leaves, torn with the remaining pesto and scatter rack and leave to cool.
over the rest of the peppers. Bake 3 Mix the icing sugar with enough
1 Make up the bread dough following for 50 mins until golden and cooked lemon juice to make a thick but runny
pack instructions, adding 1 tbsp of through. Cool in the tin for 10 mins, icing. Drizzle over the scones, then scatter
pesto instead of the oil suggested then cool completely on a wire rack with the crushed sugar cubes and lemon
on the pack. Leave the dough to before transferring the deli rolls to zest. Leave to set for 10 mins, then enjoy
rise until doubled in size. your picnic basket. with clotted cream and jam.
2 Brush a 23cm springform tin with PER ROLL 226 kcals, protein 11g, carbs 20g, PER SCONE 270 kcals, protein 5g, carbs 46g,
some of the oil from the artichokes, fat 12g, sat fat 3g, bre 1g, sugar 1g, salt 1.0g fat 8g, sat fat 5g, bre 2g, sugar 16g, salt 0.8g

Summer collection
Ill bring a salad!

More exciting that your average offering, these avour-packed dishes
will stay crisp and fresh on the move and take a starring role on the table
Roast new potato salad with 1 Heat oven to 220C/200C fan/gas 7.

caper & tarragon dressing Put the potatoes in a large pan of water, Taste
cover and bring to the boil, then cook for team
EASY
5 mins until tender. Drain well. Tip the comment
SERVES 8 PREP 10 mins COOK 1 hr potatoes onto a baking tray, toss in So
the oil, add some seasoning and cook easy to
1kg/2lb 4oz baby new potatoes, for 45 mins until golden. Remove from prepare
halved if large the oven and leave to cool. and make,
1 tbsp rapeseed oil 2 Mix the dressing ingredients together I loved this
FOR THE DRESSING in a large bowl. Add the potatoes tasty new
150ml/pt soured cream and toss together to coat. Chill for up to take on one
1 tbsp Dijon mustard 24 hrs or eat straight away. of my favourite
small pack each tarragon and PER SERVING 149 kcals, protein 3g, carbs 22g, salads. JEN
parsley, chopped fat 6g, sat fat 3g, bre 2g, sugar 2g, salt 0.3g
zest and juice lemon
1 tbsp small capers, rinsed

Heirloom beetroot 1 Put the beetroots in a large saucepan
& feta salad of water, cover with a lid, bring to the boil,
then cook for 20-30 mins until tender this
EASY 1 OF 5 GLUTEN
FOLATE A DAY FREE will depend on the size. When cooked they
SERVES 8 PREP 10 mins COOK 20-30 mins should feel tender when poked with a
knife. Drain and leave to cool.
1kg/2lb 4oz small heirloom beetroots 2 Peel the beetroots with a sharp knife
(different colours if you can get them) (make sure you wear gloves for this,
200g block feta or the juice will stain your hands) and cut
100g/4oz pumpkin seeds, toasted into slices. Mix the dressing ingredients
FOR THE DRESSING together with some seasoning and gently
zest and juice 1 lemon toss through the beetroot. Arrange on
2 tbsp white balsamic or white a platter and scatter the feta and
wine vinegar pumpkin seeds over the top.
2 tbsp extra virgin rapeseed oil PER SERVING 204 kcals, protein 9g, carbs 11g,

Summer collection
Sugar snap pea, avocado

& orange salad
EASY 1 OF 5 GOOD GLUTEN
VIT C A DAY 4 YOU FREE
SERVES 8 PREP 20 mins NO COOK
250g/9oz sugar snap peas, halved, on

an angle
1 red onion, thinly sliced
2 oranges, peeled and sliced
200g/7oz radishes, halved or
quartered
2 ripe avocados, stoned and peeled,
cut into chunky pieces
juice 1 lemon
100g bag pea shoots
FOR THE DRESSING
zest and juice 1 orange
small pack each mint and coriander,
nely chopped
3 tbsp white wine vinegar
4 tbsp rapeseed oil
1 tbsp clear honey
1 Boil the kettle. Put the sugar snap

peas and onions in a large bowl and
cover with hot water. Stand for
30 secs, then drain and run under
cold water until cool. Drain again.
2 Layer the sugar snap peas,
onions, oranges and radishes
into a container. Toss the
avocado in the lemon juice
and add this, too. Mix the
dressing ingredients
in a jam jar. When ready
to serve, toss the pea
shoots and dressing
through the salad.
PER SERVING 146 kcals,
protein 3g, carbs 10g,
fat 11g, sat fat 1g, bre 4g,
sugar 8g, salt 0.1g

Summer collection
Lazy lunch in the sun

This deceptively easy menu is designed to save you time in the kitchen
Green gazpacho Edible ower ice cubes

1 Put all the ingredients, except the oil, To make this chilled soup extra special,
EASY 2 OF 5 GOOD GLUTEN
A DAY 4 YOU FREE pea shoots and ice cubes, into a food freeze edible petals and owers,
SERVES 4 PREP 15 mins plus processor with a good pinch of salt and such as viola, rose, borage, nasturtium
2 hrs chilling NO COOK pepper and blitz, adding enough water and pansy, into ice cubes. These will
to get a soupy consistency. Taste, and keep for up to 2 months in the freezer.
100g bag baby spinach add a little more vinegar and seasoning You can also add them to cocktails.
2 garlic cloves if necessary. Chill for up to 24 hrs, or at
1 large cucumber, deseeded and least 2 hrs.
chopped 2 To serve, divide between shallow Taste team comment
green chilli, deseeded soup bowls, oat a few ice cubes in Denitely a summertime dish
small pack each parsley, basil and each bowl (see tip, right) and add the aroma and taste was
mint a scattering of pea shoots and a drizzle lovely and refreshing. I also
1 ripe avocado, stoned and peeled of oil before serving. noticed that the avours mellowed
4 spring onions, topped and tailed PER SERVING 120 kcals, protein 6g, carbs 7g, well after chilling for 24 hours. HEIDI
200g/7oz natural yogurt fat 8g, sat fat 2g, bre 3g, sugar 6g, salt 0.3g
2 tbsp Sherry vinegar
drizzle of extra virgin olive oil or
rapeseed oil
handful pea shoots
edible owers ice cubes, to serve
(see tip, far right)
Elegant yet
simple starter

Peas & beans with
crunchy croutons, p88
Sticky citrus & mustard

glazed salmon, p88

Summer collection
You can make the dessert up to two weeks

ahead and stash in the freezer and your starter
can be rustled up the day before. Then the main
is so simple to put together at the last minute
Peach & red berry

ice cream cake, p88

Summer collection
Sticky citrus & mustard peaches, and whole and crushed berries.
glazed salmon 3 Split the cake into 3 even layers. Flip
the top layer into the cake tin, so the top
1 OF 5
EASY FOLATE VIT C OMEGA-3 A DAY now becomes the base. Scrape half
SERVES 4 PREP 25 mins COOK 35 mins the cream and fruit mixture into the tin,
spread to the edges and level the top.
assortment of citrus fruits, thinly Flip the middle layer of cake into the tin,
sliced (we used 1 grapefruit, top with the remaining cream and fruit
1 orange, 2 lemons and 2 limes), plus mixture, then ip on the nal layer of
200ml/7 oz citrus juice (from any sponge. Give the sponge a gentle press to
of the above fruit) expel any gaps between the layers, then
4 tbsp clear honey overwrap and place in the freezer. You
1 tbsp wholegrain mustard can also freeze some extra raspberries
small pack dill, chopped Peach & red berry and redcurrants to serve alongside.
800g/1lb 12oz llet of salmon, ice cream cake Freeze the cake for at least 4 hrs.
deboned and skinned 4 Remove the cake from the freezer
EASY
20 mins before serving. Tip it out of
1 Heat oven to 180C/160C fan/gas 4. CUTS INTO 12 slices PREP 45 mins plus the tin onto a cutting board and slice.
Pour the citrus juice, honey and mustard 4 hrs freezing COOK 30 mins Any leftovers can be put back in the
into a saucepan and boil rapidly until freezer and eaten over the next 2 weeks.
reduced to a sticky sauce. FOR THE CAKE Serve with extra berries and a berry
2 Arrange the sliced fruit in the bottom 75g/2oz butter, softened, plus extra coulis (recipe below).
of a casserole dish and scatter it with half for greasing PER SLICE 541 kcals, protein 7g, carbs 46g, fat 37g,
the dill. Season the salmon llet and put 175g/6oz golden caster sugar sat fat 23g, bre 2g, sugar 32g, salt 0.5g
it on top of the fruit, then brush with the 175g/6oz self-raising our
sticky sauce. Bake for 20 mins until 3 medium eggs
the salmon is cooked though. Scatter 100g/4oz soured cream (from a Red berry coulis
with more dill before serving. 300g pot, use the rest in the
EASY LOW
PER SERVING 485 kcals, protein 43g, carbs 28g, ice cream layer, below) FAT
fat 23g, sat fat 4g, bre 3g, sugar 26g, salt 0.5g 1 tsp vanilla extract MAKES about 200ml PREP 5 mins plus
FOR THE ICE CREAM LAYER chilling COOK 5 mins
200g/7oz raspberries, plus extra
Peas & beans with to serve Place 200g raspberries and 100g
crunchy croutons 100g/4oz redcurrants, plus extra redcurrants (removed from stems),
to serve into a saucepan with 100g golden
EASY 1 OF 5
FIBRE A DAY 100g/4oz icing sugar, plus 2 tbsp caster sugar. Set over a medium heat,
SERVES 4 PREP 10 mins COOK 10 mins 300ml pot double cream crushing with the back of a fork until
250g tub mascarpone the sugar has dissolved and the berries
50g/2oz butter 200g/7oz soured cream (leftover have become saucy. Taste and add a little
drizzle of olive oil from the cake) more sugar if the berries are particularly
1 bread roll, cut into 2cm/in cubes 3 peaches, stoned and chopped sharp. Strain through a sieve, then chill
300g/11oz green beans, stalk end until ready to serve.
trimmed 1 Heat oven to 160C/140C fan/gas 3. PER SERVING 23 kcals, protein none, carbs 6g,
300g/11oz garden peas Grease and line the base and sides of fat none, sat fat none, bre 1g, sugar 6g, salt none
2 garlic cloves, thinly sliced a 20cm deep cake tin with baking
zest lemon parchment. Put the butter, sugar, our,
eggs, soured cream, vanilla and tsp WHAT TO DRINK
1 Bring a pan of water to the boil, salt into a large mixing bowl and blend With this vividly fresh menu serve
and heat half the butter with the olive together using an electric hand whisk. the brilliantly vibrant Finest Boranup
oil in a frying pan. Toss the bread in Once smooth, scrape into the cake Sauvignon Blanc Semillon 2012, Western
the frying pan to coat in the butter tin and bake for 50-55 mins until golden Australia, 13%( 9.99. Tesco). Its lime
and oil, then cook for 2-3 mins until and risen, and a skewer inserted in the and lemon freshness goes so well with
the croutons are crisp and golden. centre comes out clean. Leave to cool the gazpacho and the salmon.
Meanwhile, boil the beans for 2 mins. for 10 mins in the tin, then transfer to With the luxurious ice cream cake,
Add the peas and cook for 1 min more, a wire rack to cool completely. serve cool glasses of Lustau Moscatel
then drain. Tip the croutons onto a plate. 2 Clean the cake tin and line with a double de Chipiona, 15%, (6.49/50cl, Waitrose)
2 Add the remaining butter to the pan layer of cling lm. Tip half the raspberries, a delicately grapey treat.
with the garlic, sizzle for 30 secs until half the redcurrants and the 2 tbsp of
the garlic is golden, then add the veg icing sugar into a bowl, and lightly crush
and lemon zest, and cook for 1 min more. with a fork. Set aside. Pour the double
Toss in the croutons just before serving. cream, icing sugar, mascarpone and
PER SERVING 210 kcals, protein 8g, carbs 16g, remaining soured cream into another bowl
fat 13g, sat fat 7g, bre 7g, sugar 3g, salt 0.4g and whisk with an electric hand whisk
until softly whipped and just holding its
shape. Fold through the soured cream,

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Weekend
A summer
teatime treat Great British Bake Off winner
Frances Quinn creates a nostalgic
centrepiece for a special summer tea
Photographs WILL HEAP
Giant strawberry
shortcake
for tHe StrAWBerrY filliNG for 15 mins. While the cake is cooling,
300g/11oz strawberry jam bake the leaves and stalks for 5-10 mins
tsp golden linseeds until lightly golden. Leave to cool on the
icing sugar, for dusting tray for a few mins before transferring to
a wire rack to cool completely.
1 Heat oven to 180C/160C fan/gas 4. to 7 to make the buttercream, beat the
make the shortbread, beat the butter, butter in a large bowl until soft and pale.
sugar and vanilla extract together until Sift over half the icing sugar and beat
smooth. Add the our in 2 or 3 goes, until combined. Sift over the remaining
and stir until the mixture starts to form icing sugar, add the vanilla extract, then
a dough. Use your hands to bring it beat until smooth and creamy. Transfer
together and shape into a ball. Cut off to a disposable piping bag tted with a
100g of the dough, wrap in cling lm and wide round nozzle, or simply snip off the
chill until ready to make the strawberry end of the bag.
stalk and leaves. Weigh the remaining 8 Start assembling the shortcake. Place
dough and divide into 2 equal pieces. the shortbread biscuit without the heart
2 Using your hands and the back of a cut-out on a plate or cake stand,
metal spoon, press one of the larger pricked-side up. Starting in the centre,
pieces of shortbread mixture into the pipe on the buttercream in a spiral,
base of a 23cm loose-bottomed uted working your way towards the edge
tart tin (wrap the other piece of dough in (pic D). Lay the cake on top of the
cling lm and chill until needed). Smooth buttercream, then spoon the jam on
the surface with the back of the spoon top of the cake and carefully spread
to create an even layer (see pic A), then out over the surface (pic e).
chill for 15 mins. 9 Remove the heart from the second
3 Prick the base of the shortbread all shortbread biscuit and set aside ( pic f).
over with a fork, place on a baking tray Carefully ip the biscuit over so that it is
and bake for 20-25 mins or until lightly pricked-side down and, using a cake
golden and rm. Remove from the oven paddle, slide it on top of the jam layer
and, while the shortbread is still hot, (pic G). Dab a little buttercream or jam on
Giant strawberry shortcake press a 9-10cm heart-shaped cutter the back of the stalk and leaf biscuits,
into the centre (pic B). Leave to cool and stick to the edge of the strawberry
A little effort
in the tin for 20 mins. jam heart (pic H).
SERVES 12-16 PREP 50 mins plus chilling 4 Carefully remove the shortbread from 10 Carefully place individual linseeds
frances will be and cooling COOK 1 hr 25 mins the tart tin and transfer to a wire rack inside the jam heart to create the
cooking live at to cool completely. Wash the tin and appearance of a strawberry (pic i). Dust
the BBC Good A Victoria jam sandwich and Jammie repeat steps 2 and 3 with the second the surface of the shortcake with icing
food Show Dodgers are two of mine and the nations piece of dough, but dont cut out the sugar, holding the reserved heart biscuit
Summer at the favourite teatime treats, so I thought Id heart shape. (If you have 2 tart tins over the jam and leaves so that they do
NeC Birmingham, combine them on a Great British scale. you can make both the shortbread not get covered in icing sugar.
12-15 June. for Layering up the avours and textures biscuits at the same time.) PER SERVING (16) 698 kcals, protein 6g, carbs 87g,
more details and of both bakes produces one very different 5 for the cake, grease the base and sides fat 37g, sat fat 23g, bre 2g, sugar 53g, salt 0.8g
to book tickets, slice and a lovely surprise when cut. of a 22cm springform cake tin and line
visit bbcgood the base with baking parchment. In a alternative fillinG
foodshow for tHe SHortBreAD large bowl, beat the butter and sugar If youre not keen on buttercream,
summer.com 400g/14oz slightly salted butter, together until light and uffy. Add the use Chantilly cream instead. Whisk 300ml
softened eggs and vanilla a little at a time, beating double cream, 1 tbsp icing sugar and
200g/7oz golden caster sugar well after each addition, then fold in 1 tsp vanilla extract in a bowl until very
2 tsp vanilla extract the our. Spoon the mixture into the soft peaks form, then pipe in the same
600g/1lb 5oz plain our, plus extra prepared tin and smooth the surface. way as the buttercream (see pic D).
for dusting Bake for 20-25 mins until lightly golden
for tHe CAKe and a skewer inserted into the centre
140g/5oz slightly salted butter, comes out clean. Leave to cool for
softened, plus extra for greasing 10 mins, then remove from the tin and
140g/5oz golden caster sugar transfer to a wire rack to cool completely.
3 medium eggs, beaten 6 Meanwhile, cut out the strawberry
1 tsp vanilla extract stalk and leaves. Roll out the 100g piece
140g/5oz self-raising our, plus extra of reserved shortbread dough on a lightly
for dusting oured surface to the thickness of a 1
for tHe BUtterCreAM coin. Using a leaf cutter or a knife, cut out
Next 140g/5oz slightly salted butter, 4-5 leaf shapes, then cut out a 4cm-long
month softened strawberry stalk (pic C). It is best to do
frances makes 300g/11oz icing sugar, plus extra several so you can choose the best Sketches
a Biscuit beach for dusting ones. Lift the shapes onto a baking tray from Frances
1 tbsp vanilla extract lined with baking parchment and chill notebook

Food styling FRANCES QUINN and EMILY KYDD | Styling JENNY IGGLEDEN
G
D
A
JULY 2014
H
E
B
I
F
C
bbcgoodfood.com 93
Weekend
Naturally
nutritious
Wild, pure and shed in an entirely sustainable way,
Alaska seafood is delicious, rich in nutrients and
perfect in a whole host of nourishing recipes
Warm wild Alaska
W
ith pristine yet cool sustainable shing, which serves as
waters that stretch for a model to sheries around the world. salmon Nioise
miles along a picturesque With a wealth of local communities SERVES 4 TAKES 1 HR
coastline, its no wonder that seafood committed to harvesting and
from Alaska is considered some of processing seafood, its the 500g small new potatoes, scrubbed
the best. Boasting one of the cleanest conscientious choice for people who 4 eggs
marine environments of its size on love tasty dinner treats like wild 4 x 150g llets wild Alaska salmon
earth, you can be assured that the salmon, but also want to ensure 25g butter
seafood shed from these seas is theyre supporting the environment. 150g ne green beans, trimmed
some of the healthiest, as the waters Versatile, quick and easy to use in 6 tbsp olive oil
are almost pollutant free. Alaska a number of dishes, Alaska salmon is 1 tsp Dijon mustard
seafood is additive-free, making it an easy way to add colour and taste 3 tbsp lemon juice
a good source of vitamins, minerals to seafood salads, soups, sandwiches 1 romaine or cos lettuce,
and polyunsaturated fats. and main courses. Why not try the roughly shredded
The purity of the ecosystem is recipe on the right to experience its 4 tomatoes, quartered
due to Alaskas commitment to uniquely fresh taste? 100g black or green olives
25g anchovy llets in olive oil, drained
2 tbsp capers
plenty of at-leaf parsley, chopped
Cook the potatoes in lightly salted

simmering water for 20 mins or until
tender, then drain and keep warm. At the
same time, cook the eggs in boiling water
for 12 mins, covering them with cold
water when cooked.
Heat the grill. Arrange the salmon llets
WIN! AN INVITE TO AN
ALASKAN POP-UP EXPERIENCE
on the grill rack and place a small knob
of butter on top of each one. Grill for
6-8 mins, depending on the llet thickness.
Alaska Seafood Marketing Institute and Alaska Tourism will Set to one side and make the salad.
be opening up an Alaskan Gold Rush era pop-up restaurant Cook the green beans in boiling water
in London, complete with exclusive tastings and demos. Were for 4-5 mins so they stay crunchy. Drain.
giving 10 lucky readers the chance to receive a pair of tickets Make a dressing by whisking together
to this special venue on 21 June, while 200 more can get their the olive oil, mustard and lemon juice,
hands on a special Wild Alaska Salmon recipe book. then season. Add the potatoes to the
To enter, send your name and address to infouk@alaskaseafood.org dressing while still warm this means
quoting BBC Good Food magazine before 15 June 2014. they will absorb the dressing's avour
as they cool.
Divide the lettuce, cooled potatoes,
tomatoes, green beans and olives between
4 plates or bowls. Peel the eggs, quarter
them and place on the salads. Arrange the
salmon llets and anchovies on top. Drizzle
with the remaining dressing, scatter over
the capers and parsley, then serve.
Summer
healthy
diet plan
Shape up for your holiday with this quick-results eating plan designed to make
you feel lighter, brighter, and more energetic in just nine days. Thoroughly
tested and approved by our nutritional therapist, its also absolutely delicious
Photographs ROB STREETER | Food styling KATY GREENWOOD | Styling REBECCA NEWPORT
Just
9 days
to feeling
fabulous!
Welcome to my exclusive nine-day plan its made up of three
smaller plans, each with a specic goal. This is how it works:
Days 1-3 Beat the bloat and cleanse the body
Days 4-6 Glow from within your plan for better skin
Days 7-9 Re-energise and re-balance
WHAT TO EXPECT Starting on a Saturday means To make things easier and save
WHEN YOU START you can begin your new eating time many weekday lunches
Over the rst couple of days, as regime when you have more time are upcycled from dinner the
the body cleanses itself, you may and are less caught up in your previous evening. This cuts down
get a mild headache, or feel irritable weekday routine. Ive deliberately the time you need to spend on
and a little hungry as your blood kept weekday recipes easier, too. prepping a lunch, as you dont
sugar levels adjust. The meals are designed to need to make it from scratch.
But by the end of the nine days, provide the perfect balance The vegetarian options can of
you will probably be feeling and of complete proteins, slow- course be enjoyed by everyone,
Jennifer Irvine has helped thousands of looking slimmer, healthier, and more burning carbs, vitamin- and and the twice-daily snacks
people to achieve their weight, energy energetic than youd have thought bre-rich vegetables and salads, will ensure that you maintain
and lifestyle goals as founder of The Pure possible while eating so well! while being low in salt and your energy levels.
Package meal delivery service. Raised on I hope you love this plan as much rened sugars.
a self-sustaining farm in Ireland, Jennifer as I enjoyed putting it together for
shares her passion for good food with her you have a great nine days.
husband, four young children and now us. Jennifer
YOU NEED A SNACK SO HOW THE PLAN WORKS herbs, peppers and beetroot. For an added antioxidant
MAKE IT A GOOD ONE Days 1-3 Beating the bloat boost, swap your regular cuppa for green tea aim for
Snacks are an essential part of this Bloating is a common side effect of an unhealthy diet, three cups a day. Also, maintain your water intake.
plan. When Im asked to recommend usually triggered by rened carbohydrates and sugar.
my one top tip, I dont hesitate: eat Eliminating these foods will tackle bloating, and prepare Days 7-9 More energy, better balance
regularly, including snacking just your body for an overall cleanse. Where a naturally These nal days are designed to leave you feeling
make sure your snacks are healthy high-salt ingredient like sh or halloumi (useful protein refreshed, energetic and body-aware.
and protein-rich. Have one mid- sources) are used, weve made sure the rest of the The recipes focus on stabilising and balancing your
morning and one in the afternoon. day is low in salt. blood sugar levels, with protein at every meal and
Think of them as a pit stop for your Youll nd plenty of wholegrains here to keep you plenty of protein-rich snacks. Combined with good
body and brain, which helps stabilise feeling full, while yogurt will help to reset the balance (unsaturated and polyunsaturated) fats, this slows
agging blood sugar and glucose of good bacteria in your digestive system, making sure down the release of sugars into the blood and leaves
levels, allowing you to maintain your food is better absorbed. you feeling satiated but not overly full.
concentration and energy levels. Just as important as what you eat and drink is the Magnesium and B vitamins are vital for converting
They also play a crucial role in weight way you do it. My plan helps ease your body into the foods to energy. My recipes include eggs, spinach,
loss, as healthy snacking stops you cleansing process with cooked and soaked foods rather lambs lettuce, wholegrains, chickpeas, mackerel
craving sugary top-ups. than raw, which are harder to digest. This is also the and lamb, and have been designed for their energy-
To avoid the wrong kind of snack, time to drink your eight glasses of water a day to giving properties as well as for the relaxing properties
you need to be a bit organised: ensure that you are thoroughly hydrated. associated with magnesium.
Upcycle as much food as you can, While youre making this change to your diet, be kind Finally, now that youre in great shape from the food,
using leftover pulses, nuts, vegetables, to yourself: set aside enough time so that you can relax add some physical exercise into your day, to channel
fruits and dairy from earlier meals. and focus on your food. Chew slowly and deliberately, your extra energy and help control your weight.
Seeds are a must, as is oily sh enjoy the wonderful avours and textures. Walking, swimming, dancing whatever you enjoy,
a portion of mackerel pt, for exercise triggers the production of serotonin, the
example, is packed with omega-3 Days 4-6 Boost your skin from within feelgood hormone that helps you glow even more!
fatty acids, essential for those grey Skin our largest organ needs proper nurturing
(and white and red) cells, as well as and nourishment from within. Fatty acids (particularly Why the right fats are so important
for promoting glowing skin and omega-3), vitamin E and vitamin C are essential for its Theres a reason that omega fats are called essential
stabilising moods. care and maintenance. So these days are packed with fatty acids. Our bodies cannot produce them, so we
Healthy snacks dont have to be ingredients rich in those fats and nutrients, such as need to get them through food. This plan is packed
boring try a handful of calcium-rich oats, spinach, nuts, seeds, salmon and avocado. with abundant sources of omega-3, such as oily sh
almonds with a sweet crunchy Our skins health is supported by good liver function, (salmon, mackerel and tuna), walnuts, linseeds and
apple, a dollop of cottage cheese and citrus fruits play an important role, as theyre highly chia seeds, as well as the ingredients featured in
with some semi-dried tomatoes, a alkaline and are known to promote liver detoxication. Days 4-6, which target your skin.
cup of edamame beans, or half an Antioxidants are a must, and youll nd them here in
avocado with a slice of prosciutto. the range of colourful leafy greens, sweet peas, fresh

Healthy
Day one
BREAKFAST 1 Tip the our into a large mixing bowl Buying a
Cinnamon crpes with with the cinnamon. Add the egg and nut butter
nut butter, sliced banana milk, and whisk vigorously until you have If you dont have
& raspberries a smooth pouring consistency. time to make your
2 Place a non-stick frying pan over a own nut butter,
EASY 1 OF 5 GLUTEN
VIT C A DAY FREE medium heat and add a little of the oil. both Biona and
SERVES 2 PREP 5 mins COOK 10 mins When the oil starts to heat, wipe most of Meridian brands
it away with kitchen paper. Once the pan are widely
75g/2oz gluten-free brown is hot, pour a small amount of the batter available.
bread our into the centre of the pan and swirl it to Almond nut butter
1 tsp ground cinnamon the sides of the pan in a thin layer. Leave
EASY GLUTEN
1 medium egg to cook, untouched, for about 2 mins. FREE
225ml/8oz semi-skimmed milk When it is brown underneath, turn over SERVES 10 PREP 10 mins NO COOK
1 tsp rapeseed oil, for frying and cook for 1 min more.
2 tbsp Almond nut butter (see 3 Transfer to a warm plate and cover 250g/9oz blanched almonds
recipe, right) with foil to keep warm. Repeat with 2 tsp mild oil, such as coconut,
1 banana, sliced the remaining batter. Divide the warm almond or olive oil
140g/5oz raspberries pancakes between 2 plates and serve
lemon wedges with the nut butter, banana, raspberries Put the almonds in a food processor and
and lemon to assemble at the table. blitz on high speed until nely chopped
PER SERVING 376 kcals, protein 14g, carbs 46g, and the nuts have come together to
fat 16g, sat fat 3g, bre 5g, sugar 17g, salt 0.3g form a thick ball. With the processor still
running, add the oil, 1 tsp at a time, until
the mixture is a smooth, glossy paste
about 7 mins. Spoon into a clean jar,
and keep tightly closed and refrigerated
when not in use. Will keep in the fridge
for up to 3 weeks.
fat 15g, sat fat 1g, bre 2g, sugar 1g, salt none
Turn the page for the rest of Day one

LUNCH 1 Pour the olive oil and vinegar into DINNER
Asparagus salad with a small bowl, mix well and add the Prawn, butternut
a runny poached egg beetroot. Divide the mixed leaves and & mango curry
cucumber between 2 plates.
EASY LOW FOLATE 2 OF 5 GOOD GLUTEN EASY LOW
CAL A DAY 4 YOU FREE 2 Blanch the asparagus in a pan of CAL CALCIUM FOLATE FIBRE VIT C IRON
3 OF 5
SERVES 2 PREP 5 mins COOK 8 mins simmering water for 2 mins, then remove Taste A DAY
and set aside. Crack the eggs into the team SERVES 2 PREP 10 mins COOK 25 mins
1 tbsp extra virgin olive oil pan and gently simmer for 3 mins until comment
1 tbsp balsamic vinegar the whites are cooked and the yolks are The (about 200g/7oz) butternut squash,
200g/7oz peeled cooked beetroot (not just beginning to set, but still runny. spice peeled, deseeded and cut into
in vinegar), cut into bite-sized pieces Remove with a slotted spoon and drain in this bite-sized pieces
2 handfuls mixed leaves on kitchen paper. curry isnt at all 75g/2oz quick-cook brown basmati
cucumber, cut into batons 3 Meanwhile, add the beetroot to the overpowering. or wild rice (cook 50g/2oz extra if
8 asparagus spears, trimmed salad plates, pour over the dressing and Would make upcycling for tomorrows lunch)
2 large free-range eggs lightly toss together. Top each plate with a good supper 1 tbsp rapeseed oil
asparagus and a poached egg to serve. to cook for 1 onion, nely chopped
PER SERVING 228 kcals, protein 13g, carbs 13g, friends. JEN 1cm/in piece ginger, peeled and
fat 13g, sat fat 3g, bre 5g, sugar 12g, salt 0.5g nely chopped
1 garlic clove, nely sliced
1 lemongrass stalk, woody tip and
outer leaves removed, bulbous end
lightly bashed (to help release oils)
red chilli, deseeded and nely
chopped
tsp each turmeric, ground cumin
and ground coriander
ripe mango, peeled, stoned and cut
into chunks
200g/7oz baby spinach
150ml/pt vegetable stock (or water)
150ml/pt low-fat coconut milk
175g/6oz raw king prawns
1 tsp low-salt tamari or soy sauce
juice 1 lime
2 tbsp nely chopped coriander

Tip the butternut squash into a non-stick
roasting tin and roast for 15-20 mins or
until almost soft. Remove and set aside.
2 Meanwhile, cook the rice following
pack instructions until tender. Drain
and cover to keep warm. (Set aside the
extra for tomorrow if required.) Heat
the oil in a wok or large non-stick frying
pan over a medium heat. Add the onion
and cook for 2 mins until soft but
not coloured. Add the ginger, garlic,
lemongrass, chilli and spices, and
cook for 3 mins more.
3 Stir through the mango and roasted
butternut squash, then add the spinach
and pour over the stock and coconut
milk. Gently stir to combine, slowly bring
to the boil, then reduce to a simmer for a
few mins until the spinach starts to wilt.
4 Add the prawns and stir. Once the
prawns are pink through (about 3 mins),
remove the lemongrass and discard. Add
the tamari, lime juice and coriander, and
stir well. Just before serving, check the
seasoning, adding more lime juice or
tamari if needed. Serve with the rice.

Healthy
Perfect Saturday
night supper
MAKE IT
VEGETARIAN
EASY LOW CALCIUM
CAL
FOLATE FIBRE VIT C IRON
3 OF 5
A DAY

COOK 25 mins
Replace the prawns

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

Healthy
Day two
BREAKFAST 3 In a non-stick frying pan, heat the
Mushroom & basil omelette butter over a medium heat until
with smashed tomato foaming. Add the mushrooms and cook
for 5-8 mins until tender, stirring every
EASY FOLATE 2 OF 5
A DAY few mins. Remove and set aside.
SERVES 2 PREP 5 mins COOK 15 mins 4 Briskly stir the egg mixture, then add to
the hot pan (tilting it so that the mixture
2 tomatoes, halved covers the entire base) and leave for
3 medium free-range eggs 10 secs or so until it begins to set. With
1 tbsp snipped chives a fork, gently stir the egg here and there
1 tsp unsalted butter so that any unset mixture gets cooked.
300g/11oz chestnut mushrooms, 5 While the egg mixture is still slightly
sliced loose, spoon the mushroom mix onto
2 tbsp low-fat cream cheese one side of the omelette, and top with
1 tbsp nely chopped basil leaves the cream cheese and basil leaves.
Flip the other side of the omelette over
1 Heat the grill to its highest setting to cover, if you like. Leave to cook for
and place the tomatoes on a square 1 min more, then cut in half and slide
of foil underneath, turning occasionally each half onto a plate. Serve immediately
to prevent burning. When the tomatoes with the tomatoes on the side.
are slightly scorched, remove from PER SERVING 196 kcals, protein 14g, carbs 4g,
the grill, squashing them slightly to fat 14g, sat fat 5g, bre 3g, sugar 4g, salt 0.5g
release the juices.
2 Break the eggs into a bowl and
mix with a fork. Add a small splash
of water and mix. Add the chives
and some black pepper, and beat
some more. Set aside while you LUNCH
prepare the mushrooms. Tuna, sweetcorn & pea
salad in Baby Gem
lettuce wraps
EASY LOW HEART
CAL HEALTHY FOLATE FIBRE VIT C IRON
2 OF 5 GOOD GLUTEN
A DAY 4 YOU FREE
1 tbsp low-fat natural yogurt

85g/3oz canned tuna chunks (in spring
water), drained
75g/2oz cooked rice, from last
nights dinner (or 25g/1oz rice,
cooked and cooled)
85g/3oz frozen peas, cooked, then
refreshed in cold water
red pepper, chopped
1 avocado, stoned, peeled and cut
into chunks
zest and juice 1 lime
small pack coriander, chopped
1 large Baby Gem, or other crisp
lettuce such as cos
Combine all the ingredients except the

lettuce in a bowl, season, then chill until
ready to eat. Spoon the tuna mix on top
of the lettuce leaves, wrap up and enjoy.
Turn page for rest of Day two

Day three
DINNER spoon over the hot juices. Arrange the
Lemon & garlic roast broccoli around the chicken, turning well
chicken with charred in the juices, and return the tin to the
broccoli & sweet oven for another 20-30 mins. To check
potato mash that it is cooked through, pierce between
the leg and thigh if the juices run
EASY LOW 2 OF 5 GOOD
CAL FIBRE VIT C A DAY 4 YOU clear, the chicken is ready. Re-cover Breakfast
SERVES 2 PREP 10 mins with foil and set aside while you prepare on the run
COOK 1 hr-1 hr 15 mins the sweet potatoes. just blitz
4 Put the sweet potatoes in a pan of
1 small free-range chicken (about boiling water, return to the boil, then
and go
1kg/2lb 4oz) simmer for 7-10 mins until tender. Drain
2 garlic cloves well, then mash. Set aside 100g of sweet
1 tsp rapeseed oil potato mash (if using for tomorrows
small bunch thyme lunch), then add the cream cheese to
1 lemon, halved the rest and stir well.
1 small head broccoli (about 5 Remove the broccoli from the roasting
200g/7oz), cut into small orets tin and divide between 2 plates. Put the
200g/7oz sweet potatoes, peeled and chicken on a serving plate, discard the
cubed (cook 100g/4oz extra if you lemon and garlic from the tin and remove
are using for tomorrows lunch) as much of the fat from the juices as
1 tbsp low-fat cream cheese possible. Pour the remaining juices into
a serving jug.
1 Heat oven to 200C/180C fan/gas 6 6 Carve the chicken and serve
and put the chicken in a large non-stick about 100g (1-2 slices) per person (keep
roasting tin. Halve 1 garlic clove and the rest of the chicken for tomorrows
rub it over the chicken. Drizzle with lunch). Serve with the broccoli and
oil, rub in with your ngers, then stuff mashed sweet potatoes, and a drizzle
the cavity with the thyme, 1 lemon half of the lemony-garlic juices on top.
and the garlic you just used. PER SERVING 369 kcals, protein 34g, carbs 32g,
2 Cut the other lemon half into quarters fat 12g, sat fat 4g, bre 8g, sugar 16g, salt 0.5g
and scatter around the chicken with the
other garlic clove, halved.
3 Cover the tin with foil and bake
for 40 mins, then remove the foil and
BREAKFAST
Healthy Avocado &
Sunday lunch strawberry smoothie
EASY LOW CALCIUM 1 OF 5 GOOD
VIT C A
CAL DAY 4 YOU
GLUTEN
FREE
avocado, stoned, peeled and

cut into chunks
150g/5oz strawberries, halved
200ml/7 oz semi-skimmed milk
lemon or lime juice, to taste
honey, to taste
Put all the ingredients in a blender and

whizz until smooth. If the consistency
is too thick, add a little water.

Healthy
LUNCH 1 Mash last nights sweet potato so that

Chicken wrap with it's very smooth, then divide the mixture
sticky sweet potato, thinly and evenly between the wraps.
salad leaves & tomatoes 2 Divide the chicken, salad leaves and
tomatoes between each wrap.
1 OF 5 GLUTEN
EASY FIBRE A DAY FREE 3 Fold the wrap and roll up, making sure
SERVES 2 PREP 5 mins NO COOK that you contain the lling. Eat straight
away or wrap in baking parchment and
100g/4oz cooked sweet potatoes string (or foil) for later.
(from last nights dinner) PER SERVING 346 kcals, protein 31g, carbs 33g,
2 multigrain wraps fat 9g, sat fat 3g, bre 9g, sugar 11g, salt 0.9g
200g/7oz cooked chicken, shredded
(from last nights dinner)
small handful salad leaves
small handful baby plum or cherry
tomatoes, halved
red chilli, deseeded and chopped hands, divide the mixture into 12 falafel
1 garlic clove, crushed balls and chill for 30 mins.
1 egg yolk, beaten 3 Heat a non-stick frying pan. When
small pack parsley hot, add the falafel balls, pressing down
4 tbsp wholemeal our into the pan to make patties. Leave to
FOR THE HOUMOUS cook, without turning, for 2-3 mins, then
400g can chickpeas, drained check to make sure theyre brown and
1 tbsp tahini crisp. Turn and cook the other side for
pinch ground cumin 2 mins more. Remove from the pan,
1 tbsp extra virgin olive oil transfer to the baking tray in the oven
juice lemon and cook for a further 10 mins. Meanwhile,
FOR THE TABBOULEH prepare the barley couscous following
50g/2oz barley couscous pack instructions.
1 tbsp extra virgin olive oil 4 For the houmous, put all the ingredients,
juice 1 lemon except the lemon juice, into a food
small pack each parsley, mint and processor and blitz to form a stiff paste.
coriander, nely chopped With the motor running, slowly add the
2 spring onions, white parts only, lemon juice and up to 3 tbsp water to
nely sliced get it to the consistency of your choice.
cucumber, deseeded and cut into 5 For the tabbouleh, mix the olive oil,
small pieces lemon juice and some black pepper in
3 tomatoes, quartered, deseeded and a small bowl. In a larger bowl, combine
TIP The small DINNER cut into small pieces the rest of the tabbouleh ingredients,
amount of our Falafels with houmous along with the cooked couscous, and
in the falafels will & tabbouleh 1 Heat oven to 180C/160C fan/gas 4 add the dressing. Mix well.
help hold them and put a non-stick baking tray inside. 6 Put aside 4 falafels and 4 tbsp houmous
EASY FOLATE FIBRE VIT C 3 OF 5
IRON A
together. You DAY For the falafels, heat a large non-stick in the fridge for tomorrows lunch. Serve
GOOD
could use gram 4 YOU frying pan, add the cumin and coriander the remaining falafels with the remaining
(chickpea) our if SERVES 2 PREP 10 mins COOK 20 mins seeds and dry-fry until fragrant (1-2 mins), houmous and the tabbouleh.
you have some. stirring occasionally to prevent burning. PER SERVING 509 kcals, protein 22g, carbs 73g,
FOR THE FALAFEL Remove from the pan. fat 16g, sat fat 2g, bre 14g, sugar 7g, salt 1.6g
1 tsp cumin seeds 2 Put the seeds, the remaining falafel
1 tsp coriander seeds ingredients and some seasoning into a
400g can chickpeas, drained food processor and blitz until you have
400g can butter beans, drained a chunky paste. If it seems too dry, add
juice lemon 1 tsp water and blitz again until you have
small pack coriander, including stalks the consistency of damp sand. Using your

Day four
BREAKFAST 1 Mix all the porridge ingredients in
Vanilla-almond chia a bowl and leave to soak for at least
breakfast bowl 20 mins. Once the oats have softened,
stir through half the blueberries. If the
EASY 1 OF 5
FIBRE A DAY porridge is too dry, add a little water.
SERVES 2 PREP 5 mins plus soaking 2 Divide the mixture between 2 bowls
NO COOK and top each with the remaining berries,
almonds and honey.
FOR THE PORRIDGE PER SERVING 322 kcals, protein 11g, carbs 32g,
50g/2oz jumbo porridge oats fat 14g, sat fat 2g, bre 10g, sugar 13g, salt 0.3g
200ml/7 oz unsweetened almond
milk
tsp vanilla extract
25g/1oz chia seeds
FOR THE TOPPING
150g punnet blueberries LUNCH
25g/1oz almonds, slivered Stuffed Moroccan pitta
clear honey, to taste
EASY FIBRE VIT C 2 OF 5
A DAY
4 tbsp houmous (from last

nights dinner)
2 wheat-free pitta pockets
4 falafels, halved (from last
nights dinner)
red pepper, deseeded and sliced
handful rocket leaves
Spread the houmous on the inside of

each pitta, then layer with the falafels,
pepper and rocket.
PER PITTA 396 kcals, protein 14g, carbs 61g,

Healthy
DINNER 2 Meanwhile, cook the noodles following MAKE IT VEGETARIAN

Crispy Asian salmon with pack instructions, then drain and sit them
LOW LOW FOLATE VIT C 2 OF 5
stir-fried noodles, pak choi in a bowl of cold water. EASY
GOOD
FAT CAL A DAY
& sugar snap peas 3 Heat a non-stick frying pan. Add the 4 YOU
salmon llets, skin-side down, and leave SERVES 2 PREP 10 mins COOK 15 mins
EASY LOW 2 OF 5
CAL FOLATE VIT C OMEGA-3 A DAY for 3 mins. When the sh is slightly crispy,
SERVES 2 PREP 10 mins COOK 15 mins ip over and cook for a further 3 mins Substitute marinated tofu for the
on the other side. Just before you remove salmon you will need a block of
4 x 100g/4oz salmon llets the sh from the pan, add any remaining extra-rm tofu. Drain it by placing on
FOR THE MARINADE marinade and let it sizzle for 10 secs. several sheets of kitchen paper on a
2 tsp tamari or soy sauce Place 2 of the llets, skin-side up, with plate, with several more on top, and
2cm/in piece ginger, peeled and their juices on a plate and cover with foil a heavy weight (such as a pan) on top
nely chopped or grated to keep warm. Put the other 2 llets on of that. Leave for at least 15 mins.
1 garlic clove, nely chopped another plate for tomorrow, cover with Cut the tofu into cubes and put in
2 tbsp lemon or lime juice foil, leave to cool, then chill. a small bowl with the marinade. Cover
1 tsp sesame oil 4 In a frying pan or wok, heat the and leave for 30 mins-1 hr.
FOR THE STIR-FRIED NOODLES rapeseed and sesame oils over a high Fry the tofu in batches in a hot
85g/3oz vermicelli rice noodles heat. Add the spring onion, garlic, chilli pan, adding the remaining marinade
2 tsp rapeseed oil and ginger, and stir constantly for about at the end.
1 tsp sesame oil 1 min. Add the sugar snap peas, pak PER SERVING 328 kcals, protein 15g, carbs 45g,
1 spring onion, trimmed and choi and pepper, and stir for another fat 9g, sat fat 1g, bre 4g, sugar 9g, salt 1.1g
thinly sliced 1-2 mins, then add the cooked noodles.
1 garlic clove, nely chopped Toss well, then add the tamari sauce, sh
red chilli, deseeded and sauce and lime juice, and mix until well Taste team comment
nely chopped combined and the pan is sizzling. I really enjoyed the soft, aky
2cm/in piece ginger, peeled and 5 Remove from the heat and divide salmon with a crunch from the
nely chopped between 2 bowls. Top each with a peppers and the sugar snap
100g/4oz sugar snap peas salmon llet and drizzle over any juices. peas with lovely contrasting avours
100g/4oz pak choi (or spinach) Sprinkle with coriander and serve. and sweetness. HEIDI
1 large red pepper, sliced PER SERVING 444 kcals, protein 27g, carbs 43g,
1 tsp tamari or soy sauce fat 17g, sat fat 3g, bre 4g, sugar 8g, salt 1.5g
1 tsp Thai sh sauce
juice lime
1 tbsp nely chopped coriander
1 Make the marinade by mixing together

all the ingredients. Place the salmon
llets in a small bowl and spoon over
the marinade, turning the sh so that
its nicely coated. Cover with cling lm
and leave to sit for 10 mins (or longer
if you have time).

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Healthy
Day five BREAKFAST

Minty pineapple smoothie
EASY 1 OF 5 GOOD
FOLATE FIBRE VIT C A DAY 4 YOU
200g/7oz pineapple, peeled, cored and

cut into chunks
a few mint leaves
50g/2oz baby spinach leaves
25g/1oz oats
2 tbsp linseeds
handful unsalted, unroasted cashew nuts
fresh lime juice, to taste
Put all the ingredients in a blender with

200ml water and process until smooth.
If its too thick, add more water (up to
400ml) until you get the right mix.
fat 8g, sat fat 1g, bre 4g, sugar 11g, salt 0.1g DINNER
Goats cheese &
caramelised onion frittata
with a lemony green salad
LUNCH 1 For the dressing, put the honey and hot
LOW FOLATE FIBRE 3 OF 5 GLUTEN
Flaked salmon salad water in a jar, and shake vigorously to EASY CAL A DAY FREE
with honey dressing loosen the honey. Add the other dressing SERVES 2 PREP 5 mins COOK 20 mins
ingredients and mix well.
EASY FOLATE FIBRE VIT C OMEGA-3 2 OF 5
A DAY 2 Put the salad leaves, sugar snap peas 4 tsp rapeseed oil
SERVES 2 PREP 10 mins NO COOK and avocado in a large bowl or plastic 2 large red onions, nely sliced
container, and mix together. Scatter the 4 tsp clear honey
2 generous handfuls baby salad salmon and the coriander on top. Serve 8 large free-range eggs
leaves, rocket or lambs lettuce directly from the bowl with the dressing 140g/5oz goats cheese
140g/5oz sugar snap peas on the side. 100g/4oz salad leaves (such as rocket,
1 avocado, stoned, peeled and diced PER SERVING 449 kcals, protein 25g, carbs 13g, baby leaves, watercress and spinach)
2 cooked salmon llets (from last fat 32g, sat fat 6g, bre 7g, sugar 9g, salt 1.2g 250g/9oz cooked beetroot, sliced
nights dinner), aked, skin removed juice lemon
small handful coriander, nely
chopped 1 Heat the grill to high. Put the oil and
FOR THE DRESSING onions in a medium-to-large ovenproof
tsp clear honey non-stick frying pan and sweat on a
1 tbsp boiling (or very hot) water low-medium heat with the lid on for
2 tsp cider vinegar about 10 mins, or until they begin to
1 tsp tamari or soy sauce soften and brown a little at the edges.
1 tbsp mirin (use Sherry or sweet Reduce heat to low, add the honey, stir
Marsala wine if you havent got well, then leave to bubble for 1 min or
mirin) so. Meanwhile, crack the eggs into a
bowl and beat with a fork, then add
some black pepper.
2 Pour the eggs into the pan and cook
for 5-6 mins until almost set. Break the
goats cheese into large chunks and dot
over the top. Place the frittata under the
hot grill for 3 mins, then shake to check
that the egg is set rm and the cheese is
soft and bubbling. Pop it back under the
grill for 1 min or so more if needed.
3 Mix the salad leaves and beetroot in
a large bowl. Dress with the lemon juice
and toss. Cut the frittata into quarters
cool then chill half for tomorrows
lunch. Serve the rest warm with the
salad on the side.

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Healthy
Day six
BREAKFAST 1 Toast your rye bread, if you like.
Rye bread with Segment the grapefruit and spoon
almond butter & pink the fruit, along with any juice, into
grapefruit segments a small bowl.
2 Spread the almond butter onto the
EASY FIBRE
rye bread, and top with the grapefruit,
SERVES 2 PREP 5 mins COOK 2 mins drizzling any juice over the top.
4 tbsp almond butter (see recipe, p97) fat 18g, sat fat 2g, bre 8g, sugar 7g, salt 0.8g
1 grapefruit (you will need about
100g/4oz esh)
2 slices rye bread, toasted (optional)
LUNCH
Slice of frittata with
nutty green salad &
balsamic dressing
EASY 2 OF 5 GLUTEN
A DAY FREE
2 slices of frittata (from last nights

dinner)
75g/2oz baby spinach
25g/1oz pine nuts (or hazelnuts)
FOR THE DRESSING
1 tbsp extra virgin olive oil
2 tbsp balsamic vinegar
juice lemon
tsp wholegrain mustard
1 In a small bowl, stir together the oil,

vinegar, lemon juice and mustard.
2 Add the pine nuts to the dressing
and mix them in. Fill a bowl with the
salad leaves and mix through the
dressing if eating now, or add just before
you eat. Serve with the frittata.
Turn the page for rest of Day six

85g/3oz sweetcorn from a can, 4 Heat the grill. Line a grill pan with foil,
drained place the chicken breasts on it and grill
2 spring onions, trimmed and for 5 mins, checking occasionally. Once
nely chopped golden brown, turn and grill for a further
25g/1oz semi-dried tomatoes in 5-7 mins. Check the middle of the breasts
oil from a jar, roughly chopped after 5 mins and, if cooked through,
zest and juice 1 lime remove from the heat.
small handful coriander, nely 5 Set aside 2 chicken breasts and 2 tbsp
chopped guacamole for tomorrows lunch and
FOR THE GUACAMOLE chill. Place 1 warm chicken breast on
1 avocado, stoned and peeled each plate, with some bean salad and
red chilli, deseeded and nely a dollop of guacamole on the side.
chopped PER SERVING 491 kcals, protein 48g, carbs 30g,
DINNER tbsp olive oil fat 20g, sat fat 4g, bre 12g, sugar 10g, salt 1.0g
Cajun grilled chicken juice 1 lime
with lime black-eyed small handful coriander, nely MAKE IT VEGETARIAN
bean salad & guacamole chopped
EASY 3 OF 5 GLUTEN
FIBRE VIT C A DAY FREE
CAL FIBRE VIT C A DAY 4 YOU FREE 1 Mix together the oil, herbs, spices and SERVES 2 PREP 15 mins COOK 10 mins
SERVES 2 PREP 15 mins plus marinating garlic in a large sealable bag. Put the
COOK 10 mins chicken breasts in the bag and mix Use halloumi instead of chicken: divide
thoroughly to cover. Bash the chicken a 250g block of halloumi into 8 slices.
FOR THE CHICKEN BREAST with a rolling pin to atten it a little, then It can be very salty, so soak the slices in
1 tsp rapeseed oil set aside to marinate for at least 15 mins. cold water for at least 10 mins.
tsp dried oregano 2 In a large bowl, mix all the ingredients Pat dry, then rub a spoonful of the
tsp dried thyme for the bean salad. Stir well and set aside. Cajun mix into each slice, and reserve
1 tsp smoked or regular paprika 3 For the guacamole, scoop the esh 4 slices for tomorrows lunch. Place the
tsp cayenne pepper from the avocado and put it in a medium rest on a sheet of foil and grill until golden
1 garlic clove, nely chopped bowl, chopping it roughly with the side of 4-5 mins each side.
4 skinless, boneless chicken breasts the spoon. Add the rest of the ingredients PER SERVING 488 kcals, protein 27g, carbs 30g,
(each weighing 140g/5oz) and mix well. (If you prefer your guacamole fat 29g, sat fat 12g, bre 12g, sugar 10g, salt 2.2g
FOR THE BLACK-EYED BEAN SALAD to be smoother, mash the avocado well
200g/7oz black-eyed beans from a can, with the olive oil and lime juice until its
drained (or butter or cannellini beans) at your preferred consistency before
2 tomatoes, deseeded and diced stirring in the other ingredients.)
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Healthy
Day seven DINNER

Chana masala with spinach
BREAKFAST FOR THE TOPPING EASY LOW LOW CALCIUM FOLATE FIBRE
FAT CAL
4 OF 5 GOOD GLUTEN
Pistachio nut & spiced 25g/1oz chopped pistachio nuts FIBRE VIT C A DAY 4 YOU FREE
apple bircher muesli 3 tbsp pomegranate seeds or SERVES 2 PREP 10 mins COOK 25 mins
mixed berries
EASY LOW FIBRE 1 OF 5
CAL A DAY 75g/2oz quick-cook brown
SERVES 2 PREP 10 mins plus overnight Mix all the base ingredients, except the basmati rice
soaking NO COOK yogurt, with 150ml water and leave to 1 tsp cumin seeds
soak for at least 20 mins or overnight, if 1 tbsp rapeseed oil
FOR THE BASE INGREDIENTS possible. Once the oats have softened, 1 medium onion, nely chopped
50g/2oz jumbo porridge oats stir through the yogurt, then divide the 1 garlic clove, nely chopped
50ml/2 oz apple juice mixture between 2 bowls. Sprinkle half 1cm/in piece ginger, peeled and
large pinch each of cinnamon and of the topping over each bowl and serve. nely chopped or grated
nutmeg PER SERVING 229 kcals, protein 8g, carbs 29g, red chilli, deseeded and nely
1 medium apple, cored and grated fat 8g, sat fat 1g, bre 5g, sugar 14g, salt 0.1g chopped
2 tbsp low-fat natural yogurt 1 tsp each ground coriander, ground
cumin, turmeric, paprika and
garam masala
400g can whole plum tomatoes
400g can chickpeas, drained
juice lemon
220g bag baby spinach
1 Cook the rice following pack instructions.

Meanwhile, heat a large non-stick pan or
wok and dry-fry the cumin seeds for
1 min, stirring often, while they pop.
Remove and set aside.
2 Using the same pan, heat the oil, add
the onion, garlic, ginger and chilli, and
saut over a medium heat for about
3 mins. Reduce the heat, add all the
spices, stir well and cook for a further
2 mins. Add the tomatoes, stirring, and
use the side of a spoon to break them
LUNCH up into smaller bite-sized chunks. Add
Open rye sandwich with the chickpeas and 200ml water.
chicken & avocado 3 Bring to the boil, then simmer
for 10 mins before stirring in the lemon
1 OF 5
EASY FIBRE A DAY juice and spinach. Let the spinach wilt,
SERVES 2 PREP 5 mins NO COOK then remove the pan from the heat.
4 Divide the rice between 2 bowls, and
Divide 2 tbsp guacamole (from last serve the curry. (The avours intensify as it
nights dinner) between 2 slices rye cools, so for a fuller avour, make earlier in
bread, spreading it evenly. Arrange the day and slowly reheat prior to serving.)
4 slices of tomato on each sandwich, PER SERVING 420 kcals, protein 20g, carbs 60g,
and top with a sliced Cajun grilled fat 12g, sat fat 1g, bre 12g, sugar 12g, salt 1.3g
chicken breast (from last nights dinner).
Finish with a squeeze of lime and some
ground black pepper.
MAKE IT VEGETARIAN
EASY 1 OF 5
FIBRE A DAY
Grill the reserved halloumi as you

did for last nights dinner, then make
the sandwich as above.

Day eight BREAKFAST
Poached eggs with smoked
salmon and bubble & squeak
onions in the pan for a couple of mins.
Meanwhile, chop and squash the
potatoes roughly, then add to the pan
along with the chives. Cook for 4-5 mins,
EASY OMEGA-3 GLUTEN
FREE ip it over (dont worry if it breaks) and
SERVES 2 PREP 5 mins COOK 15 mins cook for a further 4-5 mins.
3 Meanwhile, bring a small pan of water
300g/11oz whole new potatoes to a rolling boil, then reduce the heat so it
1 tbsp rapeseed oil is just simmering. Crack the eggs into the
140g/5oz white cabbage, nely chopped pan and simmer for about 3 mins until
2 spring onions, nely sliced the whites are cooked and the yolk is just
1 tbsp snipped chives beginning to set. Remove with a slotted
2 medium eggs, at room temperature spoon and drain on kitchen paper.
75g/2oz smoked salmon 4 To serve, divide the bubble & squeak
between 2 plates, place the smoked
1 Cook the potatoes in a pan of boiling salmon and poached eggs on top and
water until tender, then drain. grind over a little black pepper, to taste.
2 Heat the oil in a non-stick frying pan or PER SERVING 310 kcals, protein 19g, carbs 29g,
wok. Sweat the cabbage and the spring fat 13g, sat fat 2g, bre 4g, sugar 5g, salt 2.0g
LUNCH
Crunchy mozzarella salad juice 1 lemon
100g/4oz fennel, trimmed and roughly
EASY 3 OF 5 GLUTEN
FOLATE FIBRE VIT C A DAY FREE grated
SERVES 2 PREP 5 mins NO COOK 100g/4oz small white cabbage, cored
and nely shredded
100g/4oz lambs lettuce or baby 1 carrot, roughly grated
spinach leaves, or a mixture of both 1 sharp green apple, such as Granny
cucumber, cut into ribbons using a Smith, grated
vegetable peeler
100g/4oz semi-dried tomatoes in oil 1 If you are using wooden skewers,
from a jar (reserve 1 tbsp oil for soak them in water for 10 mins to
drizzling) prevent them from burning. Heat
1 yellow pepper, deseeded and cut the grill to high and place a non-stick
into thin strips baking tray beneath it. In a large bowl,
125g ball light buffalo mozzarella, mix the marinade ingredients, then add
cut into slices the chicken, turning it to ensure it is
2 tsp pumpkin seeds thoroughly coated. Cover and set aside.
2 tsp balsamic vinegar 2 Put the potatoes in a large pan of
boiling water and cook until a fork easily
1 Put the salad leaves, cucumber, pierces them about 12 mins. Meanwhile,
semi-dried tomatoes and pepper in a DINNER mix the oil and herbs in a small bowl.
large bowl and toss together. Divide the Lemony chicken skewers, 3 While the potatoes are cooking, make
salad between 2 serving plates. herbed new potatoes the dressing for the coleslaw. Mix
2 Divide the mozzarella equally between & apple coleslaw together the crme frache, mustard and
the plates, scatter with pumpkin seeds, lemon juice in a large bowl. Add all the
EASY LOW LOW 1 OF 5 GOOD
FAT CAL FOLATE VIT C A DAY 4 YOU
and drizzle with balsamic vinegar and vegetables and the apple, and stir well.
oil from the tomatoes. SERVES 2 PREP 20 mins COOK 20 mins 4 Drain the potatoes and return them
PER SERVING 361 kcals, protein 22g, carbs 31g, to the pan. Pour the herb mixture over
fat 16g, sat fat 6g, bre 10g, sugar 27g, salt 0.7g 2 skinless, boneless chicken breasts, them, gently stir to mix, cover to keep
cut into bite-sized cubes warm and set aside.
FOR THE MARINADE 5 Finally, divide the chicken between
50ml/2 oz low-fat natural yogurt the 4 skewers and place on the hot
zest and juice lemon baking tray, spooning excess marinade
1 garlic clove, crushed over the chicken. Put the tray under the
1 tbsp nely chopped tarragon grill and cook for 6-8 mins, turning the
FOR THE HERBED NEW POTATOES skewers every 2 mins or so to ensure
300g/11oz new potatoes even cooking. (Cut open a piece of
1 tbsp rapeseed oil chicken to ensure its cooked through.)
tbsp nely chopped parsley Serve with the potatoes and coleslaw,
tbsp nely chopped mint reserving half of the coleslaw for
tbsp snipped chives lunch tomorrow.
FOR THE APPLE COLESLAW PER SERVING 413 kcals, protein 42g, carbs 35g,
100ml/3 oz low-fat crme frache fat 12g, sat fat 4g, bre 5g, sugar 10g, salt 0.4g
1 tsp wholegrain mustard

Healthy
Day nine
BREAKFAST 1 Beat the eggs and orange juice in a
Eggy spelt bread bowl wide enough to t the bread in it.
with orange cheese Soak the bread in the eggs and juice
& raspberries for 2 mins or so, turning halfway through.
2 Meanwhile, in a small bowl, mix
EASY LOW FIBRE
CAL together the cheese and orange zest.
SERVES 2 PREP 5 mins COOK 5 mins Put the rapeseed oil in a non-stick frying
pan over a high heat. When hot, add the
2 medium free-range eggs eggy bread. Leave to cook for a couple
2 tbsp orange juice of mins undisturbed, then ip and cook
2 slices spelt bread, halved on the other side for another 1-2 mins.
50g/2oz low-fat cottage cheese 3 Divide the bread between 2 plates,
1 tsp orange zest dollop the cheese on top, followed by
1 tsp rapeseed oil the raspberries and honey, if you like.
50g/2oz raspberries PER SERVING 197 kcals, protein 14g, carbs 12g,
clear honey, to serve (optional) fat 10g, sat fat 3g, bre 2g, sugar 4g, salt 0.6g
LUNCH
Smoked mackerel
pt platter
EASY FIBRE VIT C OMEGA-3 2 OF 5
A DAY
2 small smoked mackerel llets (about

75g/2oz each), skin removed
juice lemon
TO SERVE
8 oatcakes
4 celery sticks, cut into batons
4 radishes
4 artichoke hearts from a jar, halved
apple coleslaw (from last nights
dinner)
1 In a bowl, roughly mash the mackerel

and add the yogurt, lemon juice and
some black pepper. Mash again until you
have a chunky pt. Put it in a bowl,
ready to serve.
2 Arrange the other ingredients on a
large serving platter, with the mackerel
pt alongside, and tuck in.
MAKE IT VEGETARIAN
EASY FIBRE VIT C OMEGA-3
Replace the mackerel with 60g feta and

20g stoned black olives. Mash with the
yogurt, lemon juice and pepper to form
a thick paste. Stir in 1 tbsp nely
chopped mint and serve as above.
Turn the page for the rest of Day nine

Healthy
DINNER 1 Put the rosemary, garlic and rapeseed

Marinated grilled lamb oil in a small bowl, then mash together to
cutlets with creamed corn release the avours. Smear over the lamb
Reward yourself and EASY LOW 4 OF 5
cutlets, place in a bowl or sealable food
CAL FIBRE VIT C A DAY
enjoy the new you! bag and leave to marinate.
SERVES 2 PREP 10 mins plus marinating 2 For the corn, heat the oil in a non-stick
COOK 25 mins frying pan, add the onion and saut until
softened, about 3 mins. Add the red
1 fennel bulb, cut into wedges pepper and stir to coat in the onion
140g/5oz baby plum tomatoes, cut mixture. Add a splash of cold water,
in half then cover until the pepper is soft,
FOR THE LAMB about 5 mins.
small bunch rosemary, leaves only, 3 Put the mixture into a food processor
nely chopped bowl with the sweetcorn and crme
2 garlic cloves, crushed frache. Blitz until combined and fairly
2 tsp rapeseed oil smooth. Return to the heat in a pan
4 lamb cutlets, trimmed of any fat and warm to serve.
FOR THE CREAMED CORN 4 Heat a griddle pan. Place the lamb
1 tbsp extra virgin olive oil cutlets in the pan and cook until pink
1 small onion, nely chopped or as cooked as you like them. Once
red pepper, nely chopped cooked, remove from the pan and cover
325g can sweetcorn, drained with foil to keep warm. Place the fennel
1 tbsp low-fat crme frache wedges in the griddle pan and griddle
until cooked and marked with char lines.
Add the tomatoes for the last few mins
of cooking. Eat as soon as the lamb is
cooked to your liking.
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SENSATIONAL
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COOKING
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Become a more New on the team is
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Barney Desmazery Cassie Best Katy Gilhooly

Food editor Assistant food editor Cookery assistant
Cook school
Do it better
Learn
new
skills
Do it better
Masterclass
Prepping and
cleaning squid
Its worth knowing how to do this properly,
as it only takes a few minutes and youll be
able to cook and enjoy this cheap, sustainable
seafood whenever you want.
1
Hold the tubular
Know-how
body (the mantle)
of the squid with
one hand and, with the
other, gently pull the
tentacles and eyes away.
The innards should come
away with the tentacles.
2
inside the body
is a long plastic-like
Expert advice
quill. Pull the quill
out and throw it away.
3
Cut just below
the squids
eyes to separate
the tentacles from the
head. discard the
eyes and insides.
Main photograph david Munns | step photographs sTuaRT OvEndEn
4
Check if the beak
is still attached to
the tentacles. it is
hard, round and inedible.
Cut off the beak and throw
away. Wash the body
and tentacles in cold,
running water, then pat Raymond Blanc and Mark Peregrine, head
dry with kitchen paper. tutor at Le Manoir cookery school, give
a sh masterclass turn the page

Raymond Blancs fish course
BBC chef Raymond Blanc and the head tutor of his cookery school,
Mark Peregrine, show you how to create a seasonal supper for two Photographs DAVID MUNNS
Do it better
Light, fragrant
and delicious
Masterclass
Raymond (left) and Mark
Pan-fried sea bass with

ratatouille & basil
Know-how
3 OF 5 GLUTEN
A LITTLE EFFORT FIBRE VIT C A DAY FREE
SERVES 2 PREP 15 mins COOK 15 mins
60ml olive oil, plus 2 tbsp

2 large handfuls basil leaves
2 sea bass llets (about 140g/5oz)
juice lemon
extra virgin olive oil, for drizzling
FOR THE RATATOUILLE
Expert advice
1 small red pepper

1 small courgette
aubergine
2 tbsp olive oil
tsp ground cumin
2 garlic cloves, crushed
8 baby plum tomatoes, halved
pinch of sugar (optional)
Want to get ahead?

n be prepared
The ratatouille ca
nc e. Cover and
a day in adva
fridge , the n heat
chill in the
through be for e se rving . Learn to cook like Raymond
Located in the kitchens of the taught by Raymond Blancs Raymond is currently
Michelin-starred Le Manoir rst-ever apprentice, head lming a new series
aux QuatSaisons, in Great tutor Mark Peregrine. For more at Londons Kew Gardens
Next month
Milton near Oxford, there is information or to book a place about the history of fruit
a wide range of courses to on a course, call 01844 278881 and vegetable growing,
Jason Atherton makes choose from and most are or visit manoir.com. which will be broadcast
Strawberry souf next year on BBC Two.

Cook school
All the fresh avours from sunny Provence are contained in this dish.
In one form or another, elements of this recipe always appear on my menu
over the summer, when all the vegetables are grown in our kitchen garden,
and the tomatoes are fat and bursting with juices and sweetness
Do it better
Masterclass
Heat 1 tbsp oil in a pan and briey fry 8 basil Bring a large pan of water to the boil and Once cool, lift the leaves out and squeeze
1 leaves just for a moment until they crisp up,

then lift out of the oil with a slotted spoon and
drain on kitchen paper.
2 get a bowl of iced water ready. Blanch the
remaining basil leaves for 5 secs. Using
a pair of tongs, lift out the leaves and plunge
3 to remove any excess water.
them into iced water so that they cool quickly

and keep their colour.
Know-how
Expert advice
Add the blanched basil leaves to a food For the ratatouille, halve the pepper, then Heat the oil in a saucepan, add the cumin
4 blender and pour in 60ml of olive oil. Blitz

to a pourable sauce, adding more oil if
needed, then put in a bowl and set aside.
5 deseed and slice into thin strips. Cut the
courgette into quarters lengthways and
slice. Slice the aubergine into thick rounds, then
6 and garlic, and cook for 30 secs. Tip all the veg
into the pan, season and sweat for 1 min. Add
100ml water, and cook on a high heat for 4 mins.
cut each one into strips. Adjust the seasoning, adding the sugar if needed.
Food styling MARK PEREGRINE | Styling ANDREW JACKSON
With a sharp knife, score each sh To cook the sh, heat the remaining Turn the llets over and cook for 1 min, remove
7 llet with small slits through the

skin at regular intervals. 8 1 tbsp oil in a frying pan until hot. Season
the llets and place, skin-side down, in the
pan. Cook until the skin is golden and crisp, and
9 from the heat, then sprinkle over the lemon
juice. Divide the ratatouille between the plates
and top with the sea bass. Drizzle with basil oil, a little
the esh is changing colour. extra virgin olive oil and serve with crisp basil leaves.

From our kitchen
Inspiration and practical advice from the Good Food team
Cook with a tagine Got a tagine gathering dust in your kitchen? Or not sure how to cook with one?
Do it better
Heres our lowdown on this traditional North African dish
A tagine is a conical cooking pot Terracotta tagines need to be seasoned

used to make the fragrant North African before use. Soak the dish overnight in
stew of the same name. It consists of a water, then dry it and rub with oil. Place
wide, round shallow base and a tall lid. it in a cold oven, heat to 150C/130C fan/
The conical lid is designed to stay gas 2 and leave for 2 hours. Turn off
relatively cool during cooking, so as the the oven and leave the tagine to cool.
food cooks slowly, steam rises into A tagine can crack when the dish
Masterclass
the cone, condenses on the lid, then experiences severe temperature

trickles back down to the bottom of the change, so make sure you warm it up
dish. This self-basting keeps the food and cool it down gradually. Some glazed
succulent and means that less liquid is terracotta tagines may develop ne
required, resulting in a rich sauce and cracks over the surface, which is ne.
very tender meat.
Historically, a tagine dish would have Is it worth buying a tagine?
been handmade from clay (terracotta) Some cooks confess that their dishes
and cooked over a charcoal re. You can end up stuck at the back of a cupboard,
still purchase terracotta tagines but so its worth considering how often you
glazed ceramic, cast-iron and porcelain will use it. Its the shallow base thats
Know-how
dishes are now also available. Purists say most important in tagine cooking, so
that an unglazed terracotta dish is best unless youre using a terracotta tagine
as it adds an earthy taste to the food. and cooking over charcoal, a shallow
Nowadays, there are two types of casserole dish with a tight-tting lid will
tagine: cooking and decorative. Cooking do the job. If its the romance of cooking
tagines (usually seasoned terracotta an authentic tagine that youre after,
or cast-iron) can withstand heat up to then go for a traditional unglazed
about 180C on a hob tted with a terracotta version and make sure its
diffuser, or in an oven. Decorative large enough at least 28cm in diameter.
Expert advice
tagines, mainly the pretty patterned

This ceramic tagine is glazed ceramic dishes, can withstand Fancy cooking a tagine? Find
perfect for serving food low oven temperatures, but are best lots of recipes and ideas at
used for serving food.
One for the bookshelf

Sally Hughes reviews this months new titles
BBC Good Food readers can buy any of this months books at a discount, plus youll also receive a
free bookmark. Simply call 01326 569444, p&p is free. Or buy online at sparkledirect.com/goodfood
Brazilian cooking Tapas inspiration Fabulous sh For chilli lovers

Cabana The Morito by Sam Nathan Outlaws Fish Chilli Notes by
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Now is the time to embrace Brazilian Londons Moro, features the same plates from one of Britains leading on to found the Wahaca chain of
food, whether youre caught up in Spanish-Moorish cuisine. This kind seafood chefs. The easy recipes are Mexican restaurants, explores the
World Cup fever or not. Grills, seafood, of small-plate eating is ideal for feeding arranged by method, and include raw, world of chillies with a range of
coconuts, bananas and chillies all add friends. There are amazing breads, cured, smoked, poached and fried. delicious recipes including tongue-
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Cook school
Barneys Trendspotter
Do it better
butchers Good Foods cookery team highlight
block
whats trending in the food world
right now. This month its four new
avour enhancers
Pulled pork
Pulled pork is traditionally made with a cut that barbecue experts Fennel pollen
know as Boston butt, which is an odd name for what is the top of Adorning the menus
the pork shoulder with the bone left in. This cut is ideal for really of many high-end
Masterclass
low-temperature barbecuing, when the pork is slowly smoked restaurants, this
for up to 14 hours, as the bone adds avour and stops the meat golden-green powder
from drying out. has been described as
For the home cook who is cooking pulled pork in a low oven for the spice of angels. Traditionally used in
half the time (like our cover recipe on page 13), having the pork on Italian cooking, it has an intense oral avour
the bone isnt as important, and using a boneless joint reduces the with notes of honey and aniseed.
cooking time by a couple of hours. The pollen is harvested from the heads
A piece of good-quality, well-reared boned, rolled shoulder of wild fennel owers that have been Yuzu
makes a great alternative to the Boston butt, and is also really easy hand-picked and dried in the sun. A lot of A small, round citrus fruit hailing from
to shred once its cooked. owers are needed to produce a small amount, Japan, Yuzu has a yellowy-orange bumpy
Rolled pork shoulder
Whether you go for pork so its price tag is up there with saffron but skin and a avour described as a cross
Know-how
shoulder on or off the bone, a little goes a long way. Sprinkle over salads, between a lemon, grapefruit and
for pulled pork you will always pork, chicken and seafood dishes for a nal mandarin. Its almost impossible to buy it
need it skinned with a thin bit of wow factor. Buy it at farmers markets, fresh in the UK, but yuzu juice or seasoning
layer of fat, so that the rub can spice shops or online at souschef.co.uk. is available in Asian food stores and some
really permeate the meat while supermarkets. Add it to salad dressings,
the fat bastes it slowly. Liquid smoke mayonnaise, ice lollies and custard for a
If you want to add slow-cooked tangy twist. Weve even seen it springing
Delicious pulled pork American barbecue avour to up in chocolates and on cocktail menus.
see our recipe on p13 your food, but dont have time
for hours of smoking, this is just Gochujang
Expert advice
the ticket. Liquid smoke is (Korean hot pepper paste)
essentially avoured wood If you like spice, youll love this rich, sticky
smoke that has been distilled condiment from Korea. It is produced by
into a liquid. Various types of fermenting a mixture of red chilli powder,
wood are smoked to produce glutinous rice, soy bean, salt and water in
different avours, including the the sun. It will add a complex
popular hickory or more obscure savoury and
apple & mesquite. Add a dash to rounded
marinades, stews, sauces and salad dressings, spiciness to
or simply brush over food before cooking. We soups, stews,
like Colgin liquid smoke, which is 100% natural sauces, dips
nd it at amazon.co.uk or souschef.co.uk. and marinades.
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MY KITCHEN
Kerstin Rodgers
Food blogger Kerstin (also known as Ms Marmite thing. Apart from my mortgage, How did you start the
and supper Lover) launched her supper club in its the most money Ive ever spent. supper club?
2008, pioneering the wave of pop-up My mum had one when I was Id gone to a home restaurant in
club pioneer
communal eating one of the biggest a kid and Id always wanted one, too. Cuba and thought Id love to do it in
Kerstin British food trends in recent years. Within a year, my career had become London. Id been really heartbroken
Rodgers She was awarded Best Food Blog all about cooking Ive never turned that year and, while I was working
invited 2013 by the Guild of Food Writers it off. Before I installed the Aga, for the vegetarian caf, I realised
Holly for her website (msmarmitelover. this was a slightly damp, cold that cooking for other people feels
com), and her rst book, Supper Victorian London at, but now it good like that sensation of home,
Brooke- Club: Recipes and Notes from isnt. An Aga transforms a place. of rightness. I really wanted my own
Smith the Underground Restaurant, restaurant, but I couldnt afford it,
to rummage was published in 2011. What did you do before? so I started it in my house.
through Her next book, Ms Marmite I was a single mum, I was broke
Lovers Secret Tea Party, is out and, for a long time, I was on benets. Did you have to buy lots of
her eclectic
this August. She lives in north I started out as a photographer and crockery?
kitchen London with her daughter. taught French and English. I was For years Ive been collecting blue
Photographs
a priest at Glastonbury and married and white crockery just for fun.
GEOFF WILKINSON
How have you made your mark people. I performed street theatre, But when the restaurant started,
on this kitchen? I was an activist, plus I taught drums. I thought: Wow, Ive been doing
I lived in the at for eight years I also ran a vegetarian caf for a all that for a reason. Its like all roads
before I got the Aga in 2008, group of people called The Radical lead to the supper club the Aga,
which turned out to be a magical Anthropology Group quite obscure! the crockery, the heartbreak.

Kitchen design
Kerstin keeps her saucepans on a

reclaimed bottle dryer from France
I dont have a drier. I rack up The shelves behind the sink were recycled out of
my laundry above the Aga and a bedhead. Im very much into upcycling recycling
everything dries perfectly and nding bits and pieces that can be remade
What do you collect? and see everyones stuff? I think because thats when you make
Ive been going through stages thats the appeal of supper clubs, too. mistakes. I know exactly how my
First it was blue and white willow, Aga works its a relationship. I know
then a bit of pink willow, then green. Do you have many gadgets? what every tiny patch of each oven
Then I did all the cut-glass stuff. As a geek, I like learning the process does. I love the way it cooks that it
Now its lots of enamel, which I love. and having gadgets that help make roasts and steams at the same time.
Its great for pop-ups because its light things from scratch. Since I got
and unbreakable, and looks cool. a Vitamix, I use it every day. When What about cookbooks?
Im really into wood, too. We dont I started, I did everything by hand, Ive got books everywhere in the
think about the sensation of drinking but itd be mad to carry on like that. bedroom, in the toilet, in the living
out of certain materials, and a wooden room. Ive heard that the food writer
bowl is great did you know you can Any expensive knives? Diana Henry has 10,000 books.
put it in the microwave? I like French Im really into the little checkered My collection is in the hundreds.
vintage stuff. When I visit France, patterned knives they look good in Before 2009, I only had one cookery
I go to the vide-greniers (car-boot photos, too. Ive got a few good knives book, as I couldnt afford them.
sales) and stock up on lots of items. from Global. I dont use the huge one,
though, as its for meat and I would Anything youd change?
Describe your style? never ever have meat in my kitchen. There isnt masses of cupboard space.
I dont really like modernity, not in I basically run a kosher kitchen. I feel Sometimes I feel Id like to start again,
kitchens. I think if you have a slick, uncomfortable with eating meat. or Id like better stuff, or Id love all
modern house, then maybe thats my pans to be copper I once cooked
the way to go having everything How do you work in here? two risottos one in copper, one in a
stainless steel and minimalist. But I test all my recipes and I go into stainless-steel pan. The copper one Turn over
Im a maximalist! Dont you like it a zone. At supper clubs I cant bear was noticeably better creamier and for a recipe
when you can have a nose about people talking to me while I cook, just perfect. It conducts heat very well. from Kerstin

Kitchen design
Mousse au chocolat
Vegans are not dreary! orange with orange liqueur
and choc-dipped physalis
Essentially Im a pescatarian a supermarket to give me their
A LITTLE EFFORT
occasionally I will eat sh but site, so I can run a similar event
I became vegan to write my next on a larger scale. SERVES 4 PREP 25 mins, plus chilling
book, which is due out next year. Ive always done secret teas
Im really keen to retain some of alongside my supper clubs, which When I lived in Paris, I set myself the onerous
the habits I built up while writing it. is why I wrote my new book, task of a chocolate mousse survey at all the
The main thing is, vegans are Ms Marmite Lovers Secret local restaurants. This and crme caramel are
not dreary thumping miseries Tea Party (14.99, Square Peg), almost always on a French dessert menu,
they can have fun, too. Theres Britain is fantastic at baking. along with fruit, yogurt and cheese. Mousse is
so much variety within vegetables, I think our home-baking is so much a good supper club dessert, as you can prep
fruit and nuts. A lot of vegan better than lots of the swanky teas it the day before and get it out of the way. As
cookery is very cutting edge, you get in a hotel. I always try to for physalis fruit, I can eat it by the boxful Recipe extracted
with people doing as many serve a hot element with my teas, they also make for a posh garnish. from Supper Club:
experimental things as someone such as a homemade crumpet. Recipes and Notes
like Heston Blumenthal. 140g/5oz orange-avoured chocolate from the
For instance, Ive been making How to be a good collector (such as Green & Blacks Mayan Underground
vegan nut cheeses recently, and Have a strict price bracket. I wont Gold), broken into squares Restaurant
I made my own coconut milk. pay more than 1.50 for a plate. 50g/2oz physalis fruit (Cape (25, Collins).
Its great working with these It means youve got to seek out gooseberry) You can buy
techniques to make interesting a good charity shop or vintage fair 5 eggs, separated the book for just
food. Cutting out large amounts that isnt hiking up the prices 2 tbsp orange liqueur 18. Call 01326
of other ingredients forces you to because its trendy. Generally, 569444, p&p
become more creative. Veganism theyre better out of London, 1 Melt the chocolate in a glass bowl, is free. Or buy online
is a bright, vibrant diet and its but Ive found a good one nearby. set over a saucepan of simmering water. at sparkledirect.
becoming more popular. I also go to France to visit their Be careful not to let the bottom of the com/goodfood
fantastic boot fairs. The French bowl touch the water, or the chocolate
Underground events dont seem to realise how many might go grainy. If you have an Aga, you
I felt that younger people were not hidden gems theyve got in their can just leave the bowl on the black
going to go to a farmers market on grandmothers attics. I recently enamel and the chocolate will melt.
a Sunday morning if theyd been bought a large copper jam pan Once melted, remove from the heat.
out partying the night before, so for just 4 amazing. 2 Take the physalis and pull back the
I decided to hold an underground My current favourite thing is paper leaves, twisting them behind
farmers market event in my house cut glass it looks so good at the fruit. Dip the tip of each fruit into the
and garden. After thinking about it night. Silverware and white china, chocolate, then leave to dry on a sheet
carefully, I decided: Friday night is too. I like buying things that of baking parchment.
the time to do it and it just took off. photograph well and look good 3 Add the egg yolks, one by one, to the
People come after work. There on my blog. I really love hand- remaining cooled melted chocolate, and
are lots of stalls, demos in the turned wood products and mix gently. Then add the orange liqueur.
kitchen, and you can buy food for chopping boards. 4 In a separate bowl, whisk the egg
the weekend. People have time One thing Im not very good at whites until they form soft peaks, then
to cook over the weekend so is making space for new collections. fold carefully into the chocolate and egg
buying it on Friday night is ideal. I tend to just keep on going and yolk mix. Pour into ramekins and chill for
Part of the innovation was also somehow nd a place for the 2 hrs. Serve with the choc-dipped fruit.
having live music and turning it new things I buy. Its all rather PER SERVING 327 kcals, protein 10g, carbs 19g, For more info, visit
into a social event. Id love for wonderful and miraculous. fat 21g, sat fat 10g, bre 3g, sugar 15g, salt 0.2g msmarmitelover.com

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Get walking
This summer, get your friends and family together and enjoy
an evening walk to raise money in support of Marie Curie
A good walk is so restorative. But Maybe youd like to do your local walk
when you also have friends and family in memory of a loved one cared for by Walk Ten in numbers
by your side, and youre fundraising for Marie Curie, or perhaps youre doing it 19 venues
a great cause, it really couldnt get to support friends. No matter your age A 10k route
much better! Try it this summer with or ability, the Walk Ten events are Most start 5.30pm (some 5pm). All walkers nish by 10pm
Marie Curie Cancer Cares Walk Ten open to everyone even dogs can join 10 pre-registration fee (20 on the night)
event a series of 10k evening walks in at most of the venues! Aim to raise 60
taking place from July to September It costs 10 to register (or 20 on the Under 16s go free
at 19 locations across the UK. night), and all thats asked is that you
Most of the walks start at 5.30pm aim to raise 60, which pays for three
(some at 5pm) and will be followed by hours of care from a Marie Curie
celebrations including a picnic and Nurse. So go on, do something feelgood
entertainment. Expect music, reworks and fun with those closest to you.
(at most venues at 10pm), and a festival
vibe throughout the evening the same
time most Marie Curie Nurses start
their night shift, providing care and
support to people with terminal
illnesses and their families. The money
you raise will help Marie Curie provide
more free hands-on home care to
people when they need it most.
Register now for your Walk Ten at mariecurie.org.uk/WalkTenGood or call 0845 052 4184
In Hollys trolley
Stock up for summer with Holly Brooke-Smiths favourite
choices from this months new products
Spiced lamb & pomegranate rebread, Rude Health Drinking Oats, Lime & wasabi
3.50/255g, Marks & Spencer 2.49/250g, Waitose dressing, 4.95,
Were seeing a few reinventions of If youre keen to join the pinksfoods.co.uk
the traditional pizza this year juicing craze, but want to This zingy, fruity salad
(see p39), including one ensure you get enough bre dressing has a
new spin in the form of in your diet, these drinking refreshing sweetness,
avour-laden rebread. oats may be the solution. and could also be used
The lamb, spiced with Normal oats, pressed into as a marinade for BBQ
ras al hanout, is sprinkled Boost wafer-thin akes that chicken. Its not very
On with pomegranate seeds. your dissolve in liquid, they work hot, but has a little
trend Its a fresh, no-cheese juice particularly well in almond warmth which brings
update of a classic. milk or beetroot juice. salad leaves alive.
Exmoor caviar, 20/10g, Selfridges British Picanha steak, 15.29/kg, Morrisons

Produced in the heart of Exmoor, this is The Picanha steak is prized in Brazil due
the rst time British caviar has been to its thick layer of fat, which is
available to buy. The sturgeon are reared traditionally left on until after
in 700 hectares of open-water lakes, cooking. The cut is from the top of
which are constantly refreshed by natural the sirloin area, and is sometimes
running spring water. Once harvested, called rump cap in the UK. This British
the caviar is gently rinsed, then mixed version from Morrisons comes on
with a dash of Cornish sea salt. skewers, and is packed with avour.
Judes Dark Taste the Difference

chocolate sorbet, Raspberry panna
5.99/500ml, Co-op cotta terrine, 5,
A sorbet for serious Sainsburys
chocolate lovers! Its This creamy, fruity pud
made with Valrhona
Vegan is an irresistible way to
cacao, and not much
treat round off a smart supper in
Opinel Le Petit Chef else mainly sugar and the garden. We saw a lot of
set, 49.95, summerillandbishop.com water. Although its slicing desserts last Christmas,
Cooking is back on the school curriculum and this completely dairy- and theyre still popular this year
kit is the perfect way to build good kitchen habits free, its very indulgent, you can eat half on one day
at home, too. The nger guard and special knife and a spoonful satises and it still looks attractive on
teach kids how to chop properly and safely. any chocolate cravings. its second outing.
What to drink Sarah Jane Evans recommends wines to match with your summer meals
Pinot Noir 2012, Dealurile Munteniei, Caves de Peges Dry Muscat 2013, Revisionist Rye Pale Ale, 4.3%,
Romania, 13%, 6.99, Waitrose Setbal, Portugal, 12%, 5.75, 1.77/500ml, Tesco
Once upon a time, Romanian Pinot Noir thewinesociety.com Lightly hoppy with an orangey lift, this
was all the rage: straightforward, fruity Heres a wine with summer written is a fun, food-friendly beer. A refreshing
and great value. Then it disappeared all over it. Dry wines from Muscat companion whether youre watching the
from the shelves. Its great to welcome grapes are a smart choice in the barbecue or the Tour de France, its
it back and with such a vivid example. sun light, oral, fruity and good particularly good with pan-fried sh. The
The colour like all pinots is pale, value. Serve cool as an aperitif, and citrus seasons the sh and the hops
Photographs ADRIAN TAYLOR
but dont be deceived: its bursting with Mediterranean meze. Look pair the toasty notes of the cooking.
with bold berry aromas and red fruits. out for the Wine Societys There are ve other beers in the range
A young wine, its made to be enjoyed Mediterranean Whites offer, starting try the Belgian Saison, and the
with charcuterie, grilled tuna, 7 July choose from their well-priced California Common Steam beer.
and tomato sauces. selection of interesting bottles. Sarah Jane Evans is a Master of Wine

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128 bbcgoodfood.com
or visit viners.co.uk/direct/gfo78 JULY 2014
Update your salad
Keeping it interesting is the key to making this dish more than just a side, says Holly Brooke-Smith
O
ften seen as a last-minute extra (or overlooked
completely), a simple salad can add loads of
avour, texture, colour and nutrition to any
meal. Heres our pick of exciting new leaves,
plus ways to keep your salad healthy.
Little extras
Micro leaves are a fantastic way to add avour and
colour to your salads they also look elegant mixed
through larger leaves. Despite the slightly cheffy name,
theyre very simple ingredients just early cuttings of
household herbs and vegetables.
You can grow many of these yourself from seed
packs. Just harvest before the shoots reach three
weeks old. Alternatively, specialist websites such
as nefoodspecialist.co.uk will deliver.
Four to try Celery leaf Exciting new leaves

Red basil Quite sharp Persian cress & luscious herby
Spiced, and sweet with leaves, 1.40, Waitrose
peppery a distinct Similar to rocket, Persian cress has
avour celery masses of avour, with pretty frilly
and a avour leaves. Look out for other bags in
lovely already the Steves Leaves range, including
purple developed. fennel tops, wasabi rocket and pea shoots.
colour. Red & green oak leaf living salad, 1, Asda
This pot of loose-leaf salad lasts
for weeks. Colourful, crisp
Broccoli shoots Parsley avoursome leaves simply
Crisp and Mild and fresh, snip off what you want.
refreshing, it has the Great price, too.
this tastes clean avour Florette Duo Lambs Lettuce &
closer to of mature Ruby Chard, 1.20, ocado.com
radishes parsley, Good colour combo and,
than but looks because its quite hard to nd
broccoli. much more ruby chard in the supermarket,
delicate. its an easy way to incorporate
this leaf into your salad.
Keep dressings light

The salad dressing you choose can make Avoid creamy dressings These are richer
the difference between a healthy meal and have more calories and saturated fats. TOP TIPS
and one where the fat and calories match Go for lighter, oil-based dressings. Dont leave garlic in your dressings as it will make the mix
a burger, says nutritional therapist Watch the sugar Many low-fat products taste acrid after a day in the fridge.
Kerry Torrens. Here are her golden rules compensate by adding more sugar and Add a splash of water to a classic vinaigrette to dilute the
for healthy dressings: salt. Check the labels for guidance acidity of the vinegar.
Fat is good Its the fat in oils that helps you and always read the ingredient list. Xanthan gum will keep your dressing emulsied if you plan
to absorb valuable vitamins found in salad to keep it for a day or two.
leaves. Look out for healthy oils on the We like Sainsburys Be Good To
ingredients list, such as rapeseed and Yourself French dressing (1/175ml).
olive, as well as good-quality nut and seed It has moderate sugar and salt levels, Quick & easy vinaigrette
oils try walnut, pumpkin and sesame. and is low in fat and saturated fat. We have scores of unusual salad dressing ideas to try at
Drizzle, dont drown Even if you choose It uses olive oil, which is quite bbcgoodfood.com, but the easiest ratio to use when making
the healthiest of dressings, using too unusual in low-fat dressings, a vinaigrette is to mix 2 parts oil to 1 part acid (vinegar or
much will increase calories. Measure out and only includes ingredients you lemon juice). Add a spoonful of mustard, a blob of honey and
1 tablespoon per serving and stick to it. would see in your cupboard. some seasoning for a no-fuss dressing to suit all salads.

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TVRecipes
TVRecipes
Every
recipe
has a
photo Weve got tapas, a sumptuous salad and two delicious
chicken dishes to try this month. Recipes tested by Home
economist Petra Jackson. Edited by Kathryn Custance
Programme information correct at time of going to press. Please check Radio Times, radiotimes.com or bbc.co.uk for transmission dates
This month
The Kitchen Cabinet
Food & Drink Tuna tartare with chilli,
Saturday Kitchen ginger & sesame, p135

The Kitchen Cabinet
A glorious taste of summer from Henry Dimbleby, panellist on
Radio 4s food show. Catch it on Saturdays at 10.30am until 14 June
Rhubarb & strawberry

crumble sundae
COOK 30 mins Easy
This is basically an assembly job, with
just a little cooking at the beginning.
FOR THE RHUBARB COMPOTE

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

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

TVRecipes
Y LIFE
M
HENRY
DIMBLEBY
ON
TE
A PLA
Henry Dimbleby, co-founder of the Leon restaurant

chain, is also a government school food adviser.
Your earliest food memory?

Eating on the beach in Devon samphire, limpets and mackerel
wed caught and barbecued ourselves. As a child I went there
every year, and I still go there now with my children.
How did you learn to cook?

My mother, Josceline Dimbleby, is a cookery writer, so we always
ate well. But I didnt really learn to cook from her. When I was at
university I met the chef Bruno Loubet, who asked if Id like to do
a few shifts at his restaurant, and it all really started from there.
After university, I went to work for him at the Four Seasons at
the Inn on the Park hotel in London (now the Four Seasons
Hotel London at Park Lane).
Grilled spring onion, asparagus 2 Heat a griddle pan. Toss each pile of Food hero?
& courgettes with white vegetables in olive oil, then grill in batches My business partner John Vincent; he has an exceptionally
beans & basil dressing for a few mins each side. Season well. discerning palate and is highly inventive. Most of the best
SERVES 4 PREP 10 mins 3 Make the dressing by whizzing the garlic, dishes on our menu came from his imagination.
COOK 15 mins Easy basil leaves and olive oil with a little salt in a
Spring onions are available all year, but in blender, or use a pestle and mortar. Put the Dish youre most proud of?
summer you should be able to find the veg, beans and dressing in a large bowl and The Superfood salad at Leon, which harks back to the
more bulbous bunched onions. So try toss together. Season and serve. Sumptuous salad my mum used to make. Its a mixture of
those rather than the pencil-thin ones. broccoli, quinoa, peas, avocado, feta, chopped herbs and
cucumber with a really good, strong Dijon mustard dressing.
FOR THE SALAD Petra says: The
250g asparagus spears easiest way to Favourite meal?
2 bunches spring onions achieve those lovely Eggy pasta a meal I have at least twice a week at home with
3 courgettes ribbons of courgette is to use a wide my wife, Jemima, and children George, six; Jonny, two; and Dory,
1-2 tbsp olive oil swivel veg peeler one. Its like carbonara but with peas instead of bacon, made
200g cooked beans, such as haricot, rather than a knife. with wholemeal spelt pasta.
cannellini or ageolet
FOR THE BASIL DRESSING Secret ingredient?
1 garlic clove, crushed THE KITCHEN CABINET I think lemon juice is completely underrated.
1 bunch basil, leaves only Radio 4s lively food-fuelled panel show We have an enormous bowl of lemons in our
2 tbsp olive oil has moved to Saturday mornings at 10.30am kitchen, and I dont think there is a dish that
(repeated at 3pm on Tuesdays). The current doesnt taste better with a squeeze of lemon.
1 Prepare the vegetables, keeping them series nishes on Saturday 14 June, but Jay
in separate piles. Snap the woody Rayner, Henry and the rest of the panellists What are you doing now?
ends off the asparagus spears. Cut off will be back with another series in August. Im very busy with the School Food Plan, helping schools to
the very green ends of the spring onions, If youd like to be in the audience, apply share good practice. From September, cookery lessons will be
trim away the roots and peel off the online at bbc.co.uk/showsandtours/tickets. compulsory for all children up to the age of 14 and we still have
tough outer skin. Top and tail the much work to do helping schools to provide hot meals.
courgettes, then cut lengthways
Why is it important?
Photographs GEORGIA GLYNN-SMITH, SHUTTERSTOCK
into wafer-thin sheets.

Not only do we spend 10 billion a year in the NHS dealing with
food-related illnesses, but improving the quality of food in
schools has been shown to improve academic performance.
Recipes adapted from Leon: Fast Jamie Oliver and others have done a fantastic job improving
Vegetarian by Henry Dimbleby school dinners, but more children have been eating often
and Jane Baxter (25, Octopus). unhealthy packed lunches. We want every child to be given
You can buy the book for the opportunity to eat great school food.
just 20. Call 01326 569444,
p&p is free. Or buy online at sparkledirect. Find out more about Henrys School Food Plan at
com/goodfood. schoolfoodplan.com. Also, read more in Dans diary on page 136.

13
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Recipes are presented as Love

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TVRecipes
Food & Drink
Two delicious recipes from the new series of
Food & Drink, which is back on BBC Two in July
MICHEL ROUX JR the spring onions, chilli and ginger, and

Tuna tartare with mix well.
chilli, ginger & sesame 2 In a separate bowl, mix together the honey,
SERVES 4 soy sauce, lime juice, sesame oil and toasted
PREP 15 mins sesame seeds. Pour onto the tuna and mix
COOK 5 mins Easy gently to combine. Heat a griddle pan and
toast the slices of ciabatta on each side.
450g tuna loin (preferably yellown, as 3 To serve, press the tuna tartare into
fresh as possible) a 7cm presentation ring on each serving
2 spring onions, thinly sliced plate. Carefully remove the ring, garnish
1 medium-hot red chilli, nely chopped with coriander and serve with ciabatta
2.5cm piece ginger, peeled and grated, toast and wedges of lime.
or very nely diced
1 tbsp clear honey
6 tbsp light soy sauce
juice 1 lime (plus extra wedges to serve)
2 tbsp sesame oil Petra says: Tell the shmonger
2 tbsp sesame seeds, toasted that you will be eating the tuna
4 slices ciabatta raw. Fish counters should, but dont
few coriander sprigs, to serve always, label that the sh has been
previously frozen, which means you
1 Remove and discard any dark parts cant eat it uncooked.
along the tuna. Finely dice the remaining
tuna and put in a large bowl. Stand the
bowl on ice to keep chilled, then add
Food & Drink
TVRecipes
Dans
diary
We catch up with Dan Saladino,
producer, reporter and occasional
presenter of The Food Programme
on BBC Radio 4
Jamie Olivers appearance at this years BBC Food

and Farming Awards in May prompted us to return
to the subject of school food. (You can listen to
Jamie presenting an award to this years outstanding
KEN HOM 2.5cm, or the top part of your thumb. Bring school cook at bbc.co.uk/foodawards.) Theres a lot
Quick orange & lemon to the boil, then simmer until most of the to report, and weve been talking to schools about
chicken with perfect surface liquid has evaporated this should two big events taking place in September.
steamed rice & take about 15 mins. Firstly, a change to the curriculum will mean more
stir-fried Chinese 3 Cover the pan with a very tight-tting lid, emphasis on cooking in the classroom than weve
greens turn the heat as low as it will go and let seen in decades; secondly, all pupils at infant
SERVES 4 PREP 10 mins plus marinating the rice cook, undisturbed, for 15 mins. schools in England will be given free school lunches.
COOK 45 mins Easy There is no need to uff the rice, just let Much of the reporting so far has been from or about
it rest for 5 mins before serving. head teachers saying they feel unprepared for
FOR THE CHICKEN 4 To nish the chicken, heat a wok until both changes, so were planning to follow some
450g chicken breasts, skinned very hot, then add the oil. When the oil is schools to see how they cope. Listen out for our
2 tsp light soy sauce hot and slightly smoking, add the chicken. programmes as we head through the summer
1 tsp Shaohsing rice wine (or dry Sherry) Sprinkle over 1 tsp salt along with the orange and into the new school term in September.
1 tsp cornour and lemon zests. Season with pepper and Another project underway is an attempt to
1 tbsp groundnut oil stir-fry for 4-5 mins or until the chicken is document Britains lost or forgotten foods. A few
2 tbsp nely chopped orange zest thoroughly cooked through. weeks ago, a range of endangered ingredients were
1 tbsp nely chopped lemon zest 5 Stir in the sesame oil and cook for 3 mins. brought together at a feast organised by Clare
2 tsp sesame oil Scatter the coriander over and continue to Hargreaves, food writer and Good Food magazine
3 tbsp nely chopped coriander stir-fry for 1 min. contributor. Diners gathered in a village hall near
FOR THE RICE 6 Meanwhile, to cook the greens, heat a wok Bristol to experience a unique meal prepared by chef
long-grain rice to ll a measuring jug or large frying pan over a high heat until it is Richard Davies, featuring Hampshire watercress,
up to 400ml hot, then add the oil. When it is hot and Middle White pork, Kentish cobnuts, Somerset Cider
FOR THE GREENS slightly smoking, add the garlic and season Brandy, and bread made with beremeal, einkorn and
1 tbsp groundnut oil with salt. Stir-fry quickly (a matter of seconds spelt grains that were historically grown in Britain,
3 garlic cloves, nely sliced or you will burn the garlic), then quickly add but have all but disappeared accompanied by Three
750g Chinese greens, such as choi sum or the Chinese greens. Stir-fry for 3-4 mins or Counties Perry. It was a fascinating snapshot of
pak choi, trimmed and separated until the leaves have wilted but the stems distinctive and regional foods, and The Food
remain slightly crisp. Tip the chicken onto Programmes founding presenter, Derek Cooper, who
All Food & Drink photographs MYLES NEW
1 Slice the chicken into 2.5cm pieces. Mix a serving platter and add the greens on passed away in April, would have been very proud.
the soy sauce, rice wine and cornour in the side. Serve with the rice.
a shallow dish. Add the chicken, mix to coat, The Food Programme is on Sundays on BBC Radio 4
then cover and put in the fridge for 15 mins. at 12.30pm, repeated on Mondays at 3.30pm. To
2 Put the rice in a heavy pan, measure see a full list of winners of the Food and Farming
600ml water in the jug and pour over. By Awards, visit bbc.co.uk/foodawards.
easy rule of thumb, the water should come
up above the level of the rice by about

K
id
FR
s
go
EE
Sponsored by:
Launching at Hampton Court Palace

Join us this August Bank Holiday weekend as
we host the rst BBC Good Food Festival
23-25 August 2014
0844 581 1366 | bbcgoodfoodfestival.com
Chefs Producers Great food Family fun Gardens

JAMES MARTIN
Saturday Kitchen
TVRecipes
Poached corn-fed
chicken with panache
Mark Sargeant is one of the chefs cooking with James of vegetables
Martin this summer, Saturdays at 10am on BBC One SERVES 2 PREP 20 mins
COOK 15 mins Easy
You may find it cheaper to buy a whole bird
if so, take off the legs and freeze them, or
use in another dish for the next day.
FOR THE CHICKEN

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

the stock. Cover and bring to the boil, then
reduce the heat and simmer for 20 mins or
until the chicken is cooked through. Lift out
with a slotted spoon and set aside. Bring the Petra says: This
stock back to the boil, then reduce over a is a lovely light
medium heat for about 5 mins. Season well. supper for two,
2 Carve the chicken breasts from the carcass but you could
(if using a whole bird) and pat dry. Heat a extend it for the
frying pan over a medium heat, and add the family by adding
butter and oil. When the butter has melted, the chicken legs
add the chicken, skin-side down, and cook and thighs, and
for 4-5 mins, turning once. upping the veg.
3 Meanwhile, for the vegetables, bring a large Instead of the
pan of salted water to the boil. Add the turnips trompette
and cook for 4 mins, then add the carrots and mushrooms,
cook for a further 4 mins. With the water still I used dried ceps,
MARK SARGEANT 1 Heat a frying pan over a medium heat. Add boiling, add the kale and peas, and cook for which I soaked in
Chorizo in red wine the olive oil and shallot, and fry for 2-3 mins 2 mins more or until all the vegetables are stock while the
SERVES 4 with other tapas until softened. Add the garlic and chorizo to tender. Drain and keep hot. chicken and veg
dishes PREP 10 mins the pan, and fry for 3 mins or so, just until the 4 Heat a frying pan and, once hot, add cooked. They
COOK 10 mins Easy fat begins to run and the meat turns crispy. the butter and oil. Fry the mushrooms for didnt need frying.
A lovely Spanish tapas dish that needs 2 Add the bay leaves, pour over the red wine 2-3 mins or until tender. Gently stir in the
only a chilled glass of Sherry and some and bring to a simmer. Bubble away until the vegetables and season. Divide between
crusty bread alongside. wine has reduced and coats the chorizo. 2 shallow soup plates, place the chicken
Season to taste, tip it into a serving dish breasts on top, then ladle over the stock.
2 tbsp olive oil and sprinkle over the parsley.
1 banana shallot, sliced
1 garlic clove, nely chopped
300g chorizo, cut diagonally into
2.5cm chunks
2 fresh bay leaves
200ml red wine James Martin is on Sunday
Photographs TARA FISHER, TOBY SCOTT
1 tbsp at-leaf parsley mornings too, from 10am on

BBC Two, with highlights from
the live shows in Saturday
Kitchen Best Bites. He will also be cooking
live at the BBC Good Food Show Summer in
Birmingham from 12-15 June. For more
information and tickets, visit bbcgood
foodshow.com or call 0844 581 1341.

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

everything from steak
with blue cheese
sauce to quinoa, which is
why I was particularly
impressed by your
article Why going vegan Here is my effort at recreating the
could be good for cover recipe, Crispy lo tart with
Star you (May). seasonal veg (May). As a student,
Letter I believe My sister and I made the Rhubarb crumble trie each month I really enjoy working
everyone should (April) for our mum on Mothers Day. We used out how I can apply my meagre
know the facts the rst crop of rhubarb from our allotment. budget to your recipes.
about different diets Stephanie Robinson, Reading Suzie Webb, leicester
and their benets or
limitations. While I wont adopt a full-time vegan lifestyle, I made the Hot cross bun
its lovely to see an exciting yet affordable vegan recipe that cupcakes today (from the
the whole family can enjoy. Your article dispelled the myth Good Food 2014 recipe
that it is an unachievable, dull or bland diet for hippies, and calendar). I try to cook one
Ill certainly try vegan dishes more readily now. new meal every week from
Clare Pallett, Nottingham the magazine. I think it is
important that children try
Clare wins 12 bottles of Villa maria Cellar Selection new avours, and mine are
Sauvignon Blanc (12.99, majestic), from a the most unfussy kids I know!
family-owned vineyard in New Zealand. Visit Heidi Sayers, West Sussex
villamariaestate.co.uk.
Get the best

How we develop and Please note that recipes created for
test our recipes Advertisement features are checked
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We aim to make recipes practical, by our cookery team but not tested in
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Our and avoiding lengthy preparation.
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We help you avoid waste by using full Helping you to eat well
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You can trust
When its not possible, we try to include nutritional therapist on a per-serving
our recipes
suggestions for leftovers. basis. Each recipe analysis includes
We cost many of our everyday dishes listed ingredients only, excluding
to help you budget efciently. optional extras such as seasoning
Every month, we provide all
We generally use easily available and serving suggestions.
the information youll 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 ts
magazine are tested thoroughly sustainably sourced sh. into your day-to-day diet by comparing the
before publication, so theyll We use unrened sugars, such as gures with the Reference Intake (RI).
work rst 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, youll Unlike the GDAs, where gures existed
However, no matter who writes the original recipe, each nd it stated in the recipe. for men, women and children, there is
one is tested rigorously before being included in the We recommend using standard level now only one set of RI gures these
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144 bbcgoodfood.com july 2014

Thank you for your wonderful recipe
featured in the July 2013 issue for Chicken,
squash & pesto lasagne. The committee
members and cooks of the Wrington Vale
Royal National LIfeboat Institution branch
are always on the lookout for
delicious, economical, unusual
and make-ahead recipes to
serve at our very popular
annual village supper. The
lasagne proved to be a real hit!
We adapted it to feed 116 guests
a huge success for cooks, servers
and diners alike. Were now in search
Here are my daughters Libby, ve, and Connie, of a recipe for next year!
three, with their Teryaki salmon parcels from Judy owen, Bristol
your Cooking with kids feature (June). They had
great fun making them and were really proud
that they had cooked
dinner for everyone.
It was delicious.
Charlotte Stacey,
Essex
I gave your Simnel spiced

breakfast loaf (April) a go
and couldnt help smiling
when I cut into it and
My seven-year-old daughter, Nancy, loved making found this beautiful spiral
the Chocolate chip hot cross buns (April). She its even more of a
was delighted that she could replace the usual swirl than the one in
dried fruit with chocolate chips! The buns were your photo. It tasted
light and soft, and very easy to make; shop- great, too!
bought ones will taste inferior from now on! Hazel Roberts, You can nd all the recipes mentioned
Vicki Parsons, Dorset milton Keynes on this page 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
loW
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Energy (kcal) 2,000, Protein (g) 50, and low in sugar, with 15g or less. Find us at facebook.com/bbcgoodfood
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From
Reader recipe
your
kitchen
Ann Turner, a retired deli manager from Shirley, in the West Midlands, Orange & apricot loaf cake
loves to cook with her granddaughter, and bake for her Crafts & Coffee
EASY
group. This zesty loaf cake is a family favourite Photograph PHILIP WEBB
SERVES 8 PREP 20 mins COOK 1 hr
175g/6oz unsalted butter, softened,
plus extra for greasing
175g/6oz dried apricots, chopped
zest of 2 large oranges, juice of 1
175g/6oz golden caster sugar
3 medium eggs, beaten
280g/10oz self-raising our
drop of milk (optional)
50g/2oz icing sugar

Grease and line a 900g loaf tin with
baking parchment. In a saucepan, heat
the apricots with the orange zest and all
but 1 tbsp of the juice. Simmer gently for
5 mins until the apricots have absorbed
all the juice. Set aside to cool.
2 Beat the butter and sugar in a bowl
until light and uffy. Gradually beat
in the eggs, then fold in the our. Stir
in the cooled apricots. If the mixture
is dry at this stage, add a drop of milk.
3 Scrape the batter into the tin and
smooth the top with a spatula. Bake for
50 mins-1 hr until a skewer inserted into
the middle comes out clean. Cool in the
tin for 10 mins before removing, then
leave on a wire rack to cool completely.
4 Gradually add the reserved orange juice
to the icing sugar, stirring until smooth
and slightly runny. Drizzle the icing in a
zigzag pattern over the top of the cake
and leave to set.
New teatime treat
TEST KITCHEN VERDICT
This simple fruity cake got the thumbs-up
in our Test Kitchen. Warming the apricots in
the orange juice makes them really juicy,
and keeps the cake beautifully moist.
SHARE YOUR RECIPES WITH US

Food styling SARAH COOK | Styling LUIS PERAL
Send your recipe to the address on page 145

and you could win a prize. Ann wins 14 Pyrex
products, worth 100, including mixing bowls
and the new 4-in-1 Plus range of cookware.
Visit pyrexuk.com for more information.
In next months New ways to barbecue chicken Destination farm shops great days out
Campre cooking Grow-your-own recipes Stunning frozen desserts How to hit your 7-a-day ON SALE 2 JULY

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EAT YOURSELF HEALTHY!

9-DAY SUMMER DIET INSIDE

New ways to share

Cook now or plan ahead

JULY 2014 bbcgoodfood.com 3

For more information, see page 144.

costs per serving on many recipes.

Even more In season Everyday

w Cook pizza on the barbecue w Lazy garden lunch in the sun

39 Pizza on the BBQ 65 Satisfying salads

45 Seasonal & local

it today from the Apple App Store.

Collect our handy

Q BBC Good Food magazine is also published in Bulgaria,

4 bbcgoodfood.com JULY 2014

71 The summer collection:

40 Garlic pizza with tomato

Cook school Good reads Reader offers Good

10 This month were Feeling Franglais!

SAVE OVER 50%

Cook now or plan ahead

Orange & apricot loaf cake

JULY 2014 bbcgoodfood.com 5

6 bbcgoodfood.com JULY 2014

Spicy squid pakoras with Prawn, butternut & mango curry

Masala meatball curry p62

Light lunch with the girls serves 4

Try our Sweet Potato Pakora. With satisfying Grrr,

lunch. Try Quinta de Azevedo

Frozen berry & ginger nut yogurt

Fire up the BBQ! Menu for 6

Barbecued squid salad p35 Strawberry panna cotta with

Summer afternoon tea party for 8

Allo Allo tea Bicycle Made for One

Zinc cutlery holder, 21.50,

Chip & dip bowl

Baguette Falcon enamel Maille mustard

The Tour de France arrives in

10 bbcgoodfood.com JULY 2014

New ways to share

Cook now or plan ahead

MAKES 16 small buns or 12 larger ones

250ml/9 oz warm water

BBQ pulled pork

MAKES enough for 16 buns with leftovers

2.5kg/5lb 8oz boneless pork shoulder,

JULY 2014 bbcgoodfood.com 13

Oiled hands and

The buns can be

14 bbcgoodfood.com JULY 2014

Homemade chipotle Tangy cabbage slaw

2 tsp hot chilli powder, 1 tbsp then season generously.

JULY 2014 bbcgoodfood.com 15

16 bbcgoodfood.com JULY 2014

Meat & game

july 2014 bbcgoodfood.com 19

Cherry, rose & pistachio Pavlova traybake, p26

20 bbcgoodfood.com JULY 2014

Frozen berry & ginger nut

JULY 2014 bbcgoodfood.com 21

22 bbcgoodfood.com JULY 2014

The graduated icing adds a

JULY 2014 bbcgoodfood.com 23