BBC Good Food 201403

‘How I did Bake Off on a budget’
by Ruby Tandoh
MARCH 2014 £3.90
SPEND 75
LESS
BRAND-
NEW
RECIPES
EAT
WELL
£1 A SERVING
10 satisfying
suppers
JAMES
MARTIN’S
£5-A-HEAD
DINNER PARTY
JUST FOR 2
5 NEW MIDWEEK
MEALS FOR £20
HEALTHY &
HOMEMADE p Mak
OR atis e t
s h
•Udon noodle soup DR NGE eri is s
A
IZZ & e- t
•Lighter puds LE CH sty un
TA OC le ni
RT OL d ng
•Low-fat Chicken katsu curry pag AT es
e1 E ser
Save time INSPIRATION FOR YOUR KITCHEN

1 t
& money
Pressure cooker or slow cooker:
the
30
r’s
Mo Day
Ma
rch
which will work best for you?

Pancake bake
kids can make
PANCAKE DAY 4 MARCH Cooking with Mum
– favourite recipes
Pretty & practical
vintage collectables
Fresh & healthy: a
week of feelgood food
Challenge yourself!
Fruit bread wreath
Welcome
March 2014
How to contact us
subscription enquiries This month’s issue is all about
and back issues
cooking creatively, eating well –
For new subscriptions,
to tell us about changes of and spending less. The price of
name or address, or for any
other subscription queries: food has been in the headlines for
call 01795 414754
the past few years, and the s Great British Bake Off finalist Ruby Tandoh shares her
email bbcgoodfood@
servicehelpline.co.uk subject shows no sign of going thrifty baking tips (page 16). t Try our irresistible Upside-
write BBC Good Food, down banana cake with maple-caramel sauce (page 24)
Building 800, Guillat away. No one wants to pay over
Avenue, Kent Science
the odds, but we’ve all seen the results of food being too
Park, Sittingbourne,
Kent ME9 8GU cheap – who wants another horsemeat scandal?
recipe enquiries So in this issue, you’ll find ideas for a month of great-value,
and letters page
delicious meals, along with practical tips on shopping wisely.
call 020 7150 5022
(Mon-Fri, 9.30am-5.30pm) Here are two highlights – just the thing for this cold month:
email enquiries@
bbcgoodfoodmagazine.com • Discover good-value cuts of pork, and how to cook
write BBC Good Food,
them, with Phil Vickery’s new recipes. Try his Roast pork
Immediate Media Company
Limited, Vineyard House, 44 shoulder with white wine, oranges & oregano on page 40.
Brook Green, Hammersmith,
London W6 7BT • James Martin serves up an unbeatable £5-a-head dinner
We regret that we are unable to
menu. His Chicken & cider fricassée is wonderfully
answer medical/nutritional
queries. comforting. Turn to page 68 and plan your frugal feast!
website enquiries Enjoy your cooking this month,
call 0208 433 1826
email goodfoodwebsite@
bbc.com
reader offer enquiries
call 020 7150 5358
bbc good food sHows
For tickets, please call 0844 Gillian Carter, Editor
581 1354 or for general Show
enquiries, call 020 3405 4286
look what
we’ve won!
Subscribe now Our promise to you
In 2013 BBC Good Food
and we’ll send you a n Each month BBC Good Food magazine brings you
picked up a collection of greenpan rio frying pan
industry awards:
brand-new, reliable recipes.
n food and drink n Every recipe in the magazine – whether by a TV chef, from
magazine of tHe year WORTH
DMA 2013 Digital Magazine
Awards.
£26 a book or created by our team – is tested and re-tested
(most in our own Test Kitchen) until we are confident that it
n editor of tHe year:
gillian carter
will work first time for you at home.
DMA 2013 Digital Magazine
Whatever you like to cook, a subscription n We make the most of fresh, seasonal produce and
Awards.
n digital
to BBC Good Food means that you’ll give helpful costs per serving on many recipes.
never miss out on any of our great
magazine n Our recipes include vital nutritional information so you
of tHe year triple-tested recipes.
PPA Digital Subscribe this month and we’ll send you can see the calorie, fat, sugar and salt content at a glance.
Publishing 2013. a 24cm Greenpan Rio frying pan, worth £26. n You’ll also find expert advice and practical tips – all
See page 80 for details.
Gillian accepting designed to help you achieve great results in your kitchen.
the PPA Digital And don’t forget, a subscription to BBC
Magazine of the Good Food also makes the ideal gift for a n Visit our website for recipes and advice: bbcgoodfood.com.
Year award friend or family member who loves to cook.
MARCH 2014 bbcgoodfood.com 3

Contents March 2014
On our cover this month
84 Spiced fruit & pistachio bread wreath 102 Roasted squash, shallot,
spinach & ricotta pasta 45 Showdown! Pressure
cooker vs slow cooker
57 Spicy sausage & bean one-pot 112 Peach crumble 106 Lighter Chicken katsu
In season Everyday Cook school

20 Go bananas! 55 Supper for one Scandi-style sausage hash 115 Do it better Buying affordable cuts of steak
amazing recipes for the nation’s favourite fruit with pickled beetroot 116 Learn to make samosas
29 Store the seasons Onion & orange confit 56 Make it tonight Masterclass from BBc chef cyrus Todiwala
31 Let’s eat more… Trout cheap, easy and satisfying dinners – all for 118 From our kitchen
37 The whole hog chef Phil Vickery cooks with less than £1 per serving! advice from our expert team: the lowdown
cheaper cuts of British pork 64 Feed two for £20 on pasta, plus cookbook reviews and
45 Pressure cooker vs slow cooker Five midweek meals, plus shopping list Barney’s butcher’s block
Which gadget is best for you?
51 Seasonal & local Food lovers’ guide to Bath
Weekend Healthy spend

less
eat
well
march 2014 £3.90
by Ruby Tandoh
75
brand-
new
recIpes
Cover recipe
JANE HORNBY
Photograph
ADRIAN LAWRENCE
68 James Martin’s £5-a-head feast 99 Pack a nutritious lunchbox
£1 a SERVING
10 satisfying
suppers
JamES
maRtIN’S
Food styling
£5-a-hEad
dINNER paRty
Impressive dinner party menu that won’t Spiced chicken & pineapple salad
just for 2
5 NEw mIdwEEk
mEalS foR £20
healthy &
hoMeMade
•udon noodle soup
•Lighter puds
•Low-fat Chicken katsu curry
paMake
oRa tis
serth
dRi nge ie-is stu
zzl &
Ch sty nn
e TaR oC le ing
JANE HORNBY
blow the budget 100 Be healthy all week Feelgood food for less
T pagola de
e 11Te ssert
save time InspIratIon for your kItchen

& money
Pressure cooker or slow cooker:
Moth
30
er’s
Day h
Marc Styling
72 Pasta fantastica! 106 Make it healthier chicken katsu pancake bake
kids can make
pancake day 4 march Cooking with Mum
Pretty & practical
Fresh & healthy: a
Challenge yourself!
Fruit bread wreath
REBECCA NEWPORT
recipes to turn everyday pasta into the star 109 10 simple swaps
of the show how to get more for your money Find our
78 Thrifty traybakes Guaranteed to put a smile 111 Cheap as chips! cover features
on everyone’s face Three good-for-you potato side dishes p11 Cover recipe: Orange & chocolate drizzle tart
82 The Good Food bakeover 112 Sweetness & light p16 Ruby Tandoh’s Bake Off on a budget
This month – Eccles cake Low-cal and low-fat comfort puddings p56 £1 a serving – 10 satisfying suppers
86 From mother with love Three cookery p64 Just for two – 5 new midweek meals for £20
writers share favourite recipes p68 James Martin’s £5-a-head dinner party
93 Maisie makes pancakes cook with kids
4 bbcgoodfood.com March 2014

70 Individual rhubarb ripple Pavlovas
47 Asian short ribs with herb salad
88 Chicken & chorizo pie
Every month Reader Deals

Even more
Good ££££
6
8
11
offers
Recipe index
Menu planner
Our cover recipe
££££reat
G gs in
savinsue of
this
is
There’s still time to save 20% off tickets to the
BBC Good Food Show Summer at the NEC
Birmingham, 12-15 June (see p96), and also
Orange & chocolate drizzle tart to our brand-new BBC Good Food Show
Essential kitchenware Spring in Harrogate, 25-27 April (see p85).
13 Make of the month BUY BOTH & SAVE OVER £100 p108 exclusive subscriber cover
march 2014
MARCH 2014
Special Mother’s Day brunch recipe The iPad edition has everything you love about
in season now: british trout • chef’s mastercLass: authentic samosas • cheap & cheerfuL traybakes
14 This month we’re… Treating mum Make this stunning

patisserie-style dessert
orange & ChoColate drizzle tart
page 11
BBC Good Food and more! Digital cook cards,
16 Baking on a budget, by Ruby Tandoh exclusive videos, personalised shopping lists…
spend less
advice from The Great British Bake Off finalist, eat well
Download it today from the Apple App Store.
75 brand-new recipes
from our test kitchen
plus tips from our team

Also see our great range of cookbook apps
63 In next month’s issue Sneak preview
with recipes, tips and cooking tools, from
80 BBC Good Food subscriber offers
healthy baking to one-pots. Available to
96 Book your tickets for BBC Good Food Unforgettable holidays to Italy and download on iPhone or Android.
Show Summer Switzerland FROM £599pp p121
114 In Holly’s trolley This month’s best buys Collect our range of
122 My kitchen camilla Schneideman, head of handy cookbooks, each Great-value
Leiths School of Food and Wine featuring 101 foolproof everyday recipes
124 TV recipes recipes from the Good BBC Easy Cook magazine
129 Pretty & practical Discover more about Food team, £4.99 each. is full of quick, money-
saving dishes, including
collecting vintage kitchenware Plus Visit our many recipes
130 Classified advertisements Top-quality website for recipes that can be on
136 Get the best from our recipes meat and practical advice: the table in 30
137 From your kitchen Your letters and photos SAVE bbcgoodfood.com minutes or less.
138 Reader recipe Orange blossom & rose pudding OVER 50% On sale now,
■ BBC Good Food magazine is also
p128 only £2.30!
published in Bulgaria, Hungary, India, the
Middle East, Romania, Singapore and Turkey
March 2014 bbcgoodfood.com 5

This month’s recipes
RECIPE KEy Healthy option Low fat Gluten free Suitable for freezing
Editor Gillian Carter Group head Brand Solutions
Deputy editor Elaine Stocks Nicola Shubrook
Creative director Elizabeth Galbraith Senior Brand Solutions executives Soups, salads,
PA to Gillian Carter and Alfie Lewis Emma Newman, Charlie Farr
Emma Bales Brand Solutions coordinator sides & breakfasts
Food editors Barney Desmazery, Lisa Folkson Bean salad with yogurt avocado
Sarah Cook Group production manager
Assistant food editor Cassie Best Koli Pickersgill dressing 101
Cookery assistant Steffi Dellner Production manager Kate Willey Cauliflower & apple soup 68
Art editor Andrew Jackson Head of advertising services
Deputy art editor Rachel Bayly Sharon Thompson Creamed corn & bacon 25
Designer Suzette Scoble Head of newstrade marketing Egg-in-the-hole smoked salmon
Picture editor Gabby Harrington Martin Hoskins
Production editor/Chief sub-editor Newstrade marketing manager & avocado toastie 13
Jo Gately Fay Stevens Garlic, basil & olive oil mash 111
Deputy chief sub-editor Art Young Finance Len Bright
Senior sub-editor Fiona Forman Press office Toby Hicks Mini hasselbacks with dill 111
Editorial assistant Holly Brooke-Smith Licensing & Syndication Miso brown rice & broccoli salad
TV editor Kathryn Custance international@immediate.co.uk
TV recipes Petra Jackson with fiery prawns 102
Speciality food consultant Chairman Stephen Alexander Onion, orange & coriander confit 29 62
Henrietta Green Deputy chairman Peter Phippen
Nutritional therapist Kerry Torrens CEO Tom Bureau Roasted beetroot & egg salad 65
Reader taste team CJ Jackson Slow-cooked porridge 48
Wine editor Sarah Jane Evans MW bbcgoodfood.com
Thanks to Bérengère Ariaudo De Editor Hannah Williams Spiced chicken & pineapple salad 99
Castelli, Helen Barker-Benfield, Food editor Caroline Hire
Health editor Roxanne Fisher
Sticky potato wedges with sesame
Sara Buenfeld, Miranda Keyes,
Gary Lockerby, Jessica Moxley, Senior writer Lily Barclay & lemon 111
Todd Slaughter, Jenny Wackett, Writer Natalie Hardwick
Group head Digital sales
Udon noodle soup 62
Shelley Wills
James Florence
Publishing director Alfie Lewis Magazine editorial advisers
Publisher Lorna East Fiona Beckett
Senior marketing and events Food and drink journalist
executive Hayley Marsden Lindsay Bradbury Executive editor
Reader Offer Manager Daytime & Early Peak, BBC
Liza Evans liza.evans@immediate.co.uk Alison Kirkham
Subscriptions director Jess Burney Commissioning editor, Knowledge
Senior direct marketing manager Commissioning, BBC
Emma Shooter Clare McGinn
Subscriptions marketing manager Head of Network Radio & Music
Lynn Swarbrick Production, Bristol
Digital marketing manager Phil Byles
Advertising director Jason Elson
Camilla Schneideman 99
Managing director, Leiths School of
Group head Display Myrto Koutsia Food and Wine
Senior display sales executive James Winter
Catherine Nicolson Series producer, Saturday Kitchen,
Display sales executives
Rosie Bee, Candice Burrow
Cactus TV 32 Fish & seafood
Classified sales executive BBC Worldwide, UK Publishing Crispy noodles with prawn & crab
Chris Bell, Aimee Vince Director of publishing Nicholas Brett (Mee Krob) 124
Regional agency sales Nicola Rearden Head of publishing Chris Kerwin
Inserts Harry Rowland Head of editorial Jenny Potter Lemony prawn & pea risotto 46
Advertising enquiries Publishing coordinator Eva Abramik Orecchiette with anchovies & purple
020 7150 5044 uk.publishing@bbc.com
sprouting broccoli 76
Pan-fried halibut, cockles & peanuts 126
Introducing this Pan-fried trout with bacon, almonds
month’s taste team & beetroot 35

Pilchard puttanesca 59
Every month, BBC Good Food readers get to be the first to Simple herb-baked trout &
cook some of our brand-new recipes before they appear in horseradish 32
the magazine. We send them the recipes and pay for the Smoked haddock & creamed corn curry 60
ingredients, then they test the dishes in their own kitchens and Special seafood & saffron pasta 74
give us their verdicts. Read their feedback on our recipe pages. Squid & pinto bean stew with garlic
toasts 104
Dawn Wyatt, from Somerset, is a pescatarian and her
Vietnamese caramel trout 32
favourite dish is scallops. She often cooks potatoes, too
– she says her family would be depressed without them!
Fiona Turnbull, from Harrogate, likes to cook Spanish,
Indian and Thai dishes day-to-day, often using fish, which
she gets delivered fresh from Grimsby docks and freezes.
Issy Budd, from London, enjoys baking. She is addicted
to peanut butter and if she needs cheering up, she says
a peanut butter & jam sandwich does the trick.
Toby Waterworth, from Reading, was a contestant
on last year’s The Great British Bake Off, so we were
delighted when he volunteered to join our taste team.
Want to be one of our Taste Team testers? Write to CJ Jackson

at the address on p137, or email CJ at goodfood@immediate.co.uk.
6 bbcgoodfood.com MARCH 2014

58 75
exciting new
recipes
for you
42
64
Meat
Army stew 124
Asian short ribs with herb salad 47
Vegetarian dishes Baked conchiglioni with sausage, sage & butternut squash 74
Bean salad with yogurt avocado Beef, potato & banana curry with cashew rice 24
dressing 101 Bonfire spiced pork & prune patties 40 78
Bhaji frittata 58 Cheese & ham pancake roll-ups 94
Cauliflower & apple soup 68 Chicken & chorizo pie 88
Roasted beetroot & egg salad 65 Chinese spare ribs 38
Roasted squash, shallot, spinach Chorizo & anchovy pappardelle 126
& ricotta pasta 102 Chorizo & rosemary pearl barley risotto 60
Smoky sweet potato & bean cakes Cider pot-roasted pork belly with apples & celery 38
with citrus salad 64 Corned beef hash 62
South Indian egg curry with rice Courgette, sausage & rigatoni bakes 65
& lentil pilau 90 Jerk pulled pork with banana salsa 26
Udon noodle soup 62 Lightly braised liver with lettuce, peas, bacon & mint 42
Walnut & red pepper pesto pasta 76 Pizza baked potato 56
Roast pork shoulder with white wine, oranges & oregano 40
Scandi meatballs 58
25
Poultry & game Scandi-style sausage hash with pickled beetroot 55
Chicken & cider fricassée with Sichuan-style pork & green bean stir-fry 64 Baking & desserts
parsley croûtes 70 Slow-cooked Irish stew 48 Chocolate sponge with hot chocolate
Ginger noodles with chicken & hoisin Spiced lamb with bulghar & tahini dressing 65 custard 112
aubergines 103 Spicy sausage & bean one-pot 57 Coconut & mango sponge 79
Lighter Chicken katsu 106 Eccles cakes 84
Maryland chicken 24 Frozen banana yogurt 27
Minced chicken samosa (Tikkha murghi Grown-up banoffee pie 25
na samosa) 116 Hot Elvis toastie 25
Spiced turkey patties with fruity quinoa Individual rhubarb ripple Pavlovas 70
salad 101 Mango crunch cookies 86
Spicy oven-baked chicken & chips 61 MAKE OUR COVER RECIPE Orange & chocolate
Venetian duck ragu 74 drizzle tart 11
Orange blossom & rose pudding 138
24 Peach crumble 112
Pink jam slice 78
Ricotta pancakes with winter fruit
compote & vanilla yogurt 105
Spiced fruit & pistachio bread wreath 84
Spiced rice pudding with blackberry
compote 113
Sticky toffee pudding with toffee sauce 127
Treacle tart bars 78
Upside-down banana cake with
65 maple-caramel sauce 24

Budget SPECIAL
Menu planner
March Entertain friends at home
Four good-value menus using

recipes from this issue
Homemade takeaway favourites for curry lovers – serves 4

£3.42 Check your
per cupboards for…
person
o Mango chutney
o Lime pickle
o Poppadums
o Naan bread
o Indian beer
Minced chicken samosas (you could Beef, potato & banana curry with Coconut & mango sponge – serve
freeze half for another time) p116 cashew rice p24 with coconut yogurt p79
Make Friday night date night – delicious dinner for 2

£3.36
per
person WHAT TO DRINK
Match buttery trout
and melting potatoes to
a creamy Chardonnay:
Morrisons Chardonnay 2013,
South Africa, 13.5% (£4.99).
Use 2 fillets for the Pan-fried trout with Half portion of Mini hasselbacks with Hot Elvis toastie p25
bacon, almonds & beetroot p35 dill p111
Gastropub-style Sunday lunch for 5-6

£3.38
per
person
Cauliflower & apple soup (any Roast pork shoulder with white wine, Garlic, basil & olive oil mash p111 Spiced rice pudding with blackberry
leftovers will freeze beautifully) p68 oranges & oregano p40 compote p113
TV snacks for a crowd of rugby fans Don’t miss! Six Nations on the BBC in February – visit bbc.co.uk/sport for details
£1.65
per
person One for the England fans:
River Cottage English Pale
Ale, 4% (£21.85/12 x 500ml,
Wine notes SARAH jANE EvANS MW
skinnersbrewery.com) –
hoppy and thirst-quenching.
Spicy oven-baked chicken & chips p61 Banana salsa p26 Treacle tart bars p78

f r ee *
a i ry a lt s
D s s t i v e
l es r v a
4 0 % e s e
l p r
c i a
t i fi
ar
No
Bakes. Cooks. Spreads. purefect.co.uk

*Pure contains 40% less salt compared to the leading sunflower spread in the UK.
Our cover recipe
by Ruby Tandoh
march 2014 £3.90
MARCH 2014
spend 75
brand-
less
new
recIpes
in season now: british trout • chef’s mastercLass: authentic samosas • cheap & cheerfuL traybakes
eat
well
£1 a SERVING
10 satisfying
suppers
JamES
maRtIN’S
£5-a-hEad
dINNER paRty
just for 2
5 NEw mIdwEEk
mEalS foR £20
healthy &
hoMeMade paMake
oR tis
•udon noodle soup an se th
dR ge rie is stu
This stunning tart will show off your kitchen skills while still cleverly
•Lighter puds izz &
le Ch -style nn
Ta oC
RT ol de ing
•Low-fat Chicken katsu curry pag aT
e 11 e ssert
save time InspIratIon for your kItchen

& money
Pressure cooker or slow cooker: 30
her’
MotDay
Mar
s
ch

pancake bake
kids can make
pancake day 4 march Cooking with Mum
Pretty & practical
Fresh & healthy: a
Challenge yourself!
Fruit bread wreath
cutting a few corners on pastry making Recipe JANE HORNBY Photograph ADRIAN LAWRENCE
Orange & chocolate 2 Put the tart tin on a baking sheet then the zest and pour the custard into the
drizzle tart line the pastry case with overhanging pastry case. cool, then chill for at least
baking parchment. Fill with baking beans, 4 hrs, or ideally overnight, until set.
A little effort
then bake for 15 mins, or until the sides 4 Melt the drizzle ingredients together
SErVES 12 PrEP 30 mins plus 5 hrs of the pastry have set firm. remove the until smooth, spoon some over the tart,
chilling and cooling cOOK 30 mins beans and parchment, then bake for then return the tart to the fridge. Serve
10-15 mins more until the pastry feels the rest of the drizzle warm for spooning
Vibrantly orangey in flavour, this is a great dry all over. Leave to cool. alongside the chilled tart.
way to use seasonal citrus fruit. 3 Strain the orange juice, then measure PER SERVING 368 kcals, protein 5g, carbs 31g,
250ml into a heavy-based saucepan. fat 25g, sat fat 14g, fibre 2g, sugar 18g, salt 0.3g
375g pack sweet shortcrust pastry add the cream and bring to the boil.
2 tbsp cocoa powder Whisk the eggs and sugar in a bowl,
plain flour, for dusting then gradually whisk the hot cream
for tHe orANGe filliNG into the mix. Wipe out the pan, return
5 medium oranges, zest and juice the custard to it and cook for about
kept separate 5 mins on a medium heat,
200ml/7fl oz double cream whisking, until steaming
4 eggs, beaten and thick enough to
85g/3oz caster sugar coat the back of a
for tHe CHoColAte DriZZle spoon. Strain into
85g/3oz dark chocolate a jug, whisk in
(70% cocoa solids)
100ml/3½fl oz double cream
2 tbsp golden syrup
1 Tear the pastry into a food processor,

add the cocoa, pulse until combined,
then knead a few times on a floured
surface until evenly brown. Use to line
a 23cm fluted tart tin, and prick the
base several times with a fork. chill
or freeze until very firm. heat oven
to 200c/180c fan/gas 6.
Food styling JANE HORNBY | Styling REBECCA NEWPORT

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Make
of the
month
Sunny side up!

Make Mother’s Day special with a brunch for one
recipe cassie Best Photograph DaviD MUnns
Egg-in-the-hole smoked
salmon & avocado toastie
EASY FOLATE VIT c OMEGA-3 2 OF 5
A dAY
SERVES 1 PREP 10 mins COOK 10 mins
knob of butter
2 slices white bread
½ ripe avocado
½ lemon, plus a wedge to serve
handful watercress
1 large egg
few slices smoked salmon
1 Heat a large frying pan over a medium

heat. Butter both sides of each slice of
bread, then cut a large heart (or circle)
out of the centre of one slice using a knife
or biscuit cutter. Place the slices of bread,
including the cut-out piece, into the frying
pan and cook for 2 mins until golden.
While the bread is cooking, slice the
avocado and squeeze over the lemon
juice. Toss the watercress in a little
lemon juice, too.
2 Flip the bread over, then crack the egg
into the cut-out hole. After 1-2 mins, the
whole slice of bread and cut-out piece
should be golden brown on both sides.
Transfer to a plate (eat the cut-out as
a chef’s perk, if you like!). Cover the pan
with a lid, or some foil, and lower the heat.
Continue cooking for a further 1-2 mins
until the egg is done to your liking.
3 Top the toasted slice of bread with the
avocado, smoked salmon and watercress,
and season with a twist of pepper. Put
the egg-in-the-hole slice on top and serve
with an extra wedge of lemon, if you like.
Mothering Per servinG 415 kcals, protein 28g, carbs 23g,
Sunday fat 24g, sat fat 7g, fibre 5g, sugar 2g, salt 3.6g
30 March
Food styling lizzie harris | styling victoria allen

This month we’re…
Treating mum
Holly Brooke-Smith chooses a selection of gorgeous gifts
Mothering
Sunday
30 March
Best Mum Folklore

Cake, £9.99, Owl Tea
Waitrose Towel,
£7.99,
cloth-ears.
co.uk
Alessi Progiotti Cookie LSA Polka

Cutters Set, £26.50, John Lewis Champagne
Glasses,£29 for 4,
redcandy.
co.uk
Millefleurs Bowl Shortbread Mould, £9.99, Lakeland

(31cm), £89, joannawood.co.uk
Rose Teacup and Saucer,
£12.95, lovefromrosie.
Katie Alice Highland co.uk
Fling Porcelain
Handled Cake Slice,
£10, english-table.com
Bloomingville
Isabella Egg Cups,
Personalised Rolling Pin, £3.50 each,
£12.99, gettingpersonal.co.uk house-envy.co.uk
What’s on TV MasterChef John Torode’s Australia

Mary Berry Cooks To mark the 10th series of On the Good Food channel in March, MasterChef judge
Today’s viewers know her for the ultimate cooking competition, the John Torode retraces the tastes of his childhood in a new
her cakes and bakes, but Mary Berry 50 contenders – shortlisted from 10-part series, visiting the people and places that inspired
is a tremendous all-round cook as her thousands of people who applied – his passion for food, as well
new BBC Two series starting in March will face ever more difficult challenges as meeting the immigrant
demonstrates. Filmed in her home in designed to test, teach and inspire. communities who opened
Buckinghamshire, Mary shows how to Ten amateur cooks will compete his eyes to new flavours and
TV news KATHRYN CUSTANCE
cook the foolproof recipes her family across each of the five heat weeks, dishes. It’s worth watching
and friends love, from simple kitchen hoping to reach a daunting knockout not just for the recipes,
suppers to Sunday lunches, dinner week and get one step closer to but also for a fascinating
party show-stoppers and stunning becoming a finalist. Starting on snapshot of life in
spreads for big get-togethers. BBC One this month. modern-day Australia.

How I
Ideally, we’d all have the space and
money for organic stoneground flour,
Continental-style unsalted butter,
a selection of proving baskets and a
top-of-the-range mixer with more
horsepower than a small car.
bake on a But if I could bake in that squalid,

cramped flat, and on a student
budget, then anyone can! Nobody
should feel excluded from baking
for not having a big kitchen or
budget
expensive equipment, a small
budget or limited time.
During my time preparing for
Bake Off, I bought the cheapest flour
and butter, swapped expensive fresh
fruit for frozen alternatives and
experimented with ways to draw
student Ruby Tandoh, a finalist on BBC two’s Great British Bake Off, explains more flavour out of cheap ingredients
how she managed to create star bakes in her tiny kitchen and on a limited budget (see my tips, right).
he Bake Off tent – covered in

t bunting, white picket fenced-off
from reality – was a bizarre, dream-
to a very different world: a student
kitchen so small that I couldn’t stretch
out my arms or find space to store
B ut baking on a budget isn’t just
about knowing where you can cut
corners – it’s also a case of learning
like space in which to bake. China all the ingredients and equipment what’s worth investing in. My kitchen
cups hung neatly on the walls, huge I needed. Oh, and I’m sure we had had an oven so old that the numbers
mixers sat proudly at each bench on mice – or worse – at one point. on the temperature dial had worn
the scrubbed wooden work surface. But still I baked and baked and away. It was consistently inconsistent,
On a good day, the sun would bathe baked. I set up a long table in my too – fiercely hot at the top and far
the tent with a warm glow and we’d room, one high enough that I could cooler at the bottom.
pause for a second, hands plunged stand at it to knead dough or to whisk Waiting to see whether your bake
deep into our mixing bowls, to gaze meringue. I lined my bookshelves will emerge from the oven scorched
out at a field of buttercups. Amid the with packets of flour and sugar, stacks or raw is not the sort of cliffhanger
gleaming pans and polished chrome, of chocolate and jars of spice. • Next month: that anyone should have to endure
it was easy to lose sight of just how Baking tins filled my cupboards, Chocolate – which is why the baking purchase
rarefied this environment was. cookie cutters were crammed into a heaven! I recommend most is an oven
However, at the end of each drawer, and clothes were pushed aside Brand-new thermometer. It will quickly become
weekend of filming, dizzy on a mix to make room for a box full of bottles recipes from your new best friend and, at around
of adrenaline, sugar and pure relief at of essence and colouring. This was the four Bake £5, it’s a lot cheaper than shelling
having survived the week, I’d return less student flat, more alchemist’s den. Off winners out for a new oven.
ways to cut
12
We’re a wasteful nation, with householders
throwing away around 7 million tonnes of food
and drink a year – that’s 5kg per household,
your food costs every week. We try to avoid unnecessary waste

in the Good Food Test Kitchen – here’s how:
Stop wasting food 2 Don’t

buy bags 3 Make dairy last longer
Freeze milk that is nearing its use-by 4 Keep bread better
If your family rarely gets through
1 Protect your potatoes

Good storage is everything with
potatoes – it can more than double their
of salad
these deteriorate
very quickly once
date in manageable one-pint portions,
then defrost when needed.
Grate leftover scraps of cheese into
a whole loaf of bread before it turns
mouldy, stash half the loaf in the freezer,
in two-slice portions, as soon as you buy it.
lifespan. store in a cool, dark place, ideally opened, so buy a plastic container (mixed varieties are Bread defrosts in minutes, or pop straight
between 5C-8C, but not in the fridge. the whole heads of fine) and freeze. Use straight from the tub into the toaster if you have a defrost
best place is a cool pantry or shed. Place lettuce instead; for scattering over lasagne or pizza. function. alternatively, stale bread is great
the potatoes in a paper bag or hessian they’ll last much Mix natural yogurt with crushed for breadcrumbs, bread & butter pudding
sack, to allow the moisture to escape, and longer. If you want berries or mashed bananas, then or a panzanella salad.
keep them in the dark, preventing them loose-leaf, opt for freeze in ice-lolly moulds for a lower-fat
from sprouting or rotting. they will keep
for up to a month.
watercress, rocket
& spinach medleys,
which can be
alternative to ice cream.
5 Use up apples
If your apples have that week-old
powdery texture, grate into porridge, boil
whizzed into pesto • For more information, visit peeled chunks with potato to mash and
and frozen at the lovefoodhatewaste.com and serve with sausages, or make into apple
first sign of wilting. bbcgoodfood.com. sauce or compote and stash in the freezer.

Ru byÕs t hrifty tips
Moneywise advice
ason,
w of For the same re
e ju st a fe en d a set
These ar
m on ey I highly recomm
the way s I sa ve d po on and
of proper teas
ki tc he n: ea su re s.
in the espoon m
as tin g nu ts in the oven tabl ds sp en t on
To A few poun
10 m in ut es be fore using of kit w ill sa ve you
fo r these bits
sy w ay to ey d an
them is an ea d a lot of time, mon
r fla vo ur , an iled recipes
deepen thei to frustration in fa
fr om ha vi ng edients.
saves you and wasted ingr
liq ue ur s, oi ls ially,
use pric ey Finally, and uc cr
tr ac ts . y a go od jar
and ex
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ak in g in ex pe an ex tr ac t.
So of vanilla be
ied fr ui t in te a to plump em lik e an
dr It might se
quick trick. se, but its
it up is another d in indulgent purcha
t pe el bo ile ly deeper
A little frui flavour is infinite
p an d to ss ed in than a
sugar syru eat and more potent
ed su ga r is a gr va nilla
granulat
lis t cheap, synthetic
alternat ive to sp ec ia ll us e far less
essence – you’
de co ra tio ns . be tte r re sults
cake
es are and achieve er
El ec tr on ic sc al w ay . If yo u ev
l on es along the
crucial – mecha
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are often impr ec ise vestment
e worthwhile an in
conversion to vo lu m on into the
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measurem en ts (s uc ked custard
s) is thick, vanilla-flec
ea su re br ûlée.
as cup m
cu ra te. of a real crème
notorio us ly in ac
There are a few other pieces of

equipment that, although small and
inexpensive, will revolutionise your
baking experience. Baking can be
intimidatingly precise – a few grams
too much of something could spell
disaster; a few degrees can make the
difference between a velvety custard
and a scrambled mess. A bit of money Ruby with fellow
spent on reliable gadgets will save you Bake Off finalists, and
much more on wasted ingredients. judges Mary Berry
You won’t regret these wise buys! and Paul Hollywood
Be a savvy shopper Get organised in your kitchen

Head to the market Empty your freezer
6 Buy whole
cuts of
meat for
7 Fruit and veg can be expensive in
supermarkets. Instead, visit your local
9 Don’t
squander
expensive oils
10 Sort out
your
cupboards
11 Don’t let your freezer become
a graveyard of chicken bones and fish
sandwiches market, where it is often half the price – If the flavour of the a well-stocked fingers. While most items will be safe to eat
You’ll spend way especially at the end of the day, when oil will be lost in storecupboard will for a few months, it’s best to use up food
over the odds the stallholders are anxious to shift it. the dish, don’t use help you to bulk while it’s as fresh as possible – or before
for packets of expensive olive or out leftovers for you completely forget what that brown ice
pre-sliced ham,
chicken or beef.
Instead, pick up
8 Visit the bakery
Most supermarket bakeries bake
fresh bread in-house every day. they often
rapeseed oil. Fill a
glass bottle with
regular vegetable
quick weeknight
suppers, and save
you money.
block in the sandwich bag is! once a
month, try to have a week of meals from
the freezer to have a good clear-out.
a joint of gammon, stock fresh wraps and naan bread, which oil – which will to prevent cans
Cut down on ready meals
silverside or rump
of beef, a whole
chicken or a turkey
– aside from tasting better than the
long-life ones available with ready-made
Mexican and Indian ingredients – are
look much nicer
on your kitchen
counter – and use
and jars at the
back hanging
around past their
12 these are usually expensive, often
nutritionally unbalanced, and never as good
breast. Cook usually much cheaper. If you’re not going this instead. use-by date, stock as homemade. Instead of spending money
Main portrait Gareth MorGans
yourself, then to use them all within a few days, stick save your best, like they do in the on one of the most wasted foods in the UK,
slice and freeze in leftovers in the freezer to have on standby more expensive supermarket spend some time at the weekend making
individual portions. for a curry or fajita night. oils for salads – bring the oldest a batch of stew, chilli or curry. Freeze in
Defrost the night dressings and items to the front individual portions, ready for when you
before you make • For advice on eating healthily drizzling over and slip your new need a speedy meal. Look out for the
your sarnies. on a budget, turn to page 109. finished dishes. ones in the back. freezable symbols on our recipes.

In season
At their best
in March
Fruit & veg • Oranges and
• Bananas blood oranges
• Cauliflower • Parsnips
• Celeriac • Passion fruit
• Endive • Pineapple
• Green cabbages • Pomegranate
• Jerusalem • Purple sprouting
artichokes broccoli
• Kale • Rhubarb
• Leeks • Spring greens
• Lemons • Swede
• Onions • Young carrots
Fish & Game

seafood • Pigeon
• Crab • Rabbit
• Lobster
• Mussels
• Rainbow trout
• Scallops
• Sea bream
Photograph ALAMY

Upside-down
banana cake
with maple-
caramel
sauce, p24
Go bananas!
the nation’s favourite fruit can be so much more than a quick snack. Mashed, roasted, fried and baked – bananas are one
of the most versatile ingredients around, as Sarah Cook’s gorgeous recipes prove Photographs craiG roBerSton

In season
beef, potato &

banana curry
with cashew
rice, p24
There’s probably a bunch in most

households, but banana bread aside,
most of us do little more than simply peel them for
breakfast or a snack. Yet, the magic of the banana
is that, unlike most other fruits, it has a use at every
stage of ripeness – from citrus green, firm and
starchy, to blackened and slushy. It’s this versatility
that makes the humble banana, in my opinion,
king of the fruit bowl.
Their subtle sweetness means that bananas work
Food styling jenniFer joyce | Styling victoria allen
well in a variety of savoury dishes as well as cakes

and puddings. And, best of all, they should never
go to waste – if there’s any rapidly browning and
no time to bake, just pop them in the freezer.
They keep beautifully for months and their honeyed
flesh breaks down to an even more gloriously smooth
pulp on defrosting – so your next batch of banana
bread will not only be budget-friendly, but probably
the best you’ve ever tasted. Sarah

Maryland chicken, p24

In season
Grown-up
banoffee pie, p25

Upside-down banana cake Beef, potato & banana Maryland chicken
with maple-caramel sauce curry with cashew rice
1 OF 5
EASY FIBRE VIT C A dAY
EASY 1 OF 5
EASY FOlATE FIBRE IROn A GlUTEn
dAY FREE
SERVES 8 PREP 45 mins SERVES 4 PREP 30 mins SERVES 4-5

COOK 55 mins-1 hr 10 mins COOK 2½ hrs PREP 25 mins
COOK 1 hr 10 mins
Is there anything more tempting than warm When you try this, it’s sure to become
banana cake? Try warm banana cake with Can’t wait a favourite and would be equally tasty with My mum used to make the classic British
hot maple-caramel sauce! for cake? chicken thighs or chunks of lamb shoulder. dish of Maryland chicken – Southern-spiced
Got a bunch of chicken, corn fritters and deep-fried bananas
100g/4oz softened butter, plus extra underripe bananas 2 tbsp sunflower oil – on birthdays. But leave the country, and no
for greasing but desperate to 800g/1lb 12oz stewing beef, cut into one has a clue what we’re talking about!
8 tbsp maple syrup get baking? Freeze chunks In Australia a ‘Maryland’ is the cut we know
3 small ripe bananas and 1 very them overnight, 2 onions, chopped as a chicken leg; in America it’s a dish of fried
overripe banana and by morning 2 lemongrass stalks, bashed chicken with a cream-based gravy. This is an
200g/7oz dark brown soft sugar they’ll be soft and 2 tbsp grated ginger updated version of my childhood favourite.
4 large eggs squishy – just 2 tbsp tamarind paste
2 tsp vanilla paste or extract leave them at 3 garlic cloves, crushed 1 whole chicken, about 1.8kg/4lb
200g/7oz self-raising flour room temperature 1 tsp ground turmeric 2 tbsp paprika
100g/4oz pecans, broken into pieces for around half an 2 tbsp medium curry powder 2 tsp each garlic powder, dried oregano
1 tsp bicarbonate of soda hour to defrost. 2 tsp brown sugar and English mustard powder
1 tsp ground cinnamon 400ml can coconut milk 1 tsp each cayenne, caster sugar and
200g pot full-fat Greek yogurt, plus 500g bag new potatoes, halved ground black pepper
extra, or vanilla ice cream, to serve 3 small or 2 large slightly underripe 1-2 tbsp sunflower oil
FOR THE SAUCE bananas, cut into 2cm-thick slices 1kg/2lb 4oz sweet potatoes
100g/4oz whole pecans 2 tsp garam masala 1 large banana, unpeeled
100g/4oz salted butter, diced small pack coriander, leaves only 50g/2oz butter
100ml/4fl oz double cream squeeze of lemon juice (optional) 100ml/4fl oz milk
100ml/4fl oz maple syrup FOR THE RICE Creamed corn & bacon (recipe
140g/5oz cashews, lightly bashed opposite), to serve
1 Heat oven to 160C/140C fan/gas 3. 300g/11oz basmati rice
Grease a 20cm square cake tin and line 4 tbsp crispy onions – make your own 1 Heat oven to 200C/180C fan/gas 6
the base with baking parchment. For the (see below left), or find them in tubs, and sit the chicken in a small roasting tin.
cake, pour in half the syrup, swirling to alongside croutons, in supermarkets Mix all the spices with 2 tsp salt using
coat the bottom. Peel and halve the a pestle and mortar – try to grind the
3 ripe bananas lengthways and lay, 1 Heat oven to 180C/160C fan/gas 4 oregano finely so that it doesn’t burn.
cut-side down, in the tin. and heat half the oil in a large frying pan. Rub the spice mix over the chicken with
2 Beat together the butter, sugar, eggs, Brown the beef in batches, and transfer some oil, and cover loosely with foil.
vanilla and overripe banana with an to a flameproof casserole dish. Add the 2 Sit the potatoes in another tin, and put
electric whisk. Tip the flour and pecans remaining oil to the pan with the onions, them in the oven together with the chicken.
into a food processor and pulse until and fry gently until softened. Stir in the After 30 mins, remove the foil. Pierce the
finely ground together. Stir into the butter lemongrass, ginger, tamarind, garlic, banana once in the skin with a knife and
mixture with the bicarbonate of soda turmeric, curry powder and sugar, and fry put alongside the potatoes, and roast with
and cinnamon, then stir in the yogurt. for a few mins until fragrant. Add the the chicken for another 30 mins.
Carefully spoon into the tin without coconut milk with 1 can of water, stir into 4 Check the potatoes are soft, then
dislodging the bananas. Bake the cake for the beef and bring to a simmer. Cover remove them and the banana from
45 mins-1 hr until a skewer inserted into the and bake for 1 hr. Meanwhile, toast the the oven. Leave the chicken to cook for
centre comes out with only moist crumbs. cashews in a dry frying pan until golden. a final 10 mins. Split the potatoes and
3 Meanwhile, make the sauce. Toast the How to make 2 After 1 hr, stir in the new potatoes banana, and scrape all the flesh into a
pecans for 1-2 mins in a pan, add the crispy onions and cook for 1 hr more until the potatoes saucepan. Add 1 tsp salt, half the butter
remaining ingredients and cook until Heat enough are tender, removing the lid halfway. and the milk, then mash together. Season.
the butter has melted. Then bubble vegetable oil to The casserole can now be cooled and 5 Check the chicken is cooked by piercing
for 5 mins until it has thickened a little. come about 5cm chilled, or frozen, if preparing ahead. the inner thigh and ensuring the juices
4 When the cake is cooked, poke it all up the side of 3 Put the casserole back onto the hob. run clear. Lift to a serving platter and
over with the skewer – inserting it a deep saucepan, Stir in the bananas and garam masala rest for 10 mins.
about halfway into the cake each time. about 500ml. and simmer, uncovered, for 10 mins 6 To serve, spoon the mash into a dish,
Pour over the remaining maple syrup and Once hot, fry until the sauce has thickened. topped with knobs of remaining butter,
allow it to soak in for a few mins, then turn 1 onion, thinly 4 Cook the rice following pack instructions, and carve the chicken at the table.
the cake out of the tin, upside-down, onto sliced, for 1-2 mins then mix with the cashews, crispy onions Serve with Creamed corn & bacon
a serving plate. Reheat the sauce, and serve until golden and and some salt. Scatter the curry with (recipe opposite).
with Greek yogurt or vanilla ice cream. crisp. Drain on coriander, season well, then taste – it may PER SERVING 685 kcals, protein 49g, carbs 66g,
PER CAKE SERVING 528 kcals (with sauce 802 kcals), kitchen paper and need a squeeze of lemon to finish it off. fat 25g, sat fat 7g, fibre 7g, sugar 38g, salt 3.6g
protein 9g (10g), carbs 69g (77g), fat 25g (51g), sat fat sprinkle with salt. PER SERVING 1,210 kcals, protein 57g, carbs 118g,
10g (21g), fibre 3g (4g), sugar 48g (56g), salt 0.9g (1.1g) fat 55g, sat fat 24g, fibre 7g, sugar 30g, salt 0.3g

In season
Creamed corn Grown-up banoffee pie 1 Roll out the pastry on a lightly floured
& bacon surface until big enough to line a deep,
A lITTlE EFFORT
round 20-22cm tart tin. Chill for 30 mins.
2 OF 5 GlUTEn
EASY A dAY FREE SERVES 10 PREP 1 hr plus chilling 2 Heat oven to 200C/180C fan/gas 6.
SERVES 5 COOK 50 mins Line the pastry with baking parchment,
PREP 10 mins fill with baking beans, and bake for 15 mins
COOK 25 mins 550g ready-made sweet shortcrust until the sides are firm and turning golden.
pastry Remove the beans and parchment, and
6 rashers unsmoked streaky bacon flour, for dusting cook for another 15 mins until browned.
25g/1oz butter FOR THE BAnAnA lAYER 3 Meanwhile, fry the bananas, butter and
2 chopped onions 4 large eating-ripe bananas, peeled sugar in a wide frying pan until golden
650g/1lb 7oz corn (use canned, and halved lengthways, then each and caramelised. In a saucepan, bubble the
drained, or frozen) half cut into 3-4 shorter chunks caramel for 5 mins until slightly thickened.
100ml/3½fl oz double cream 1 tbsp butter 4 Melt 25g of the chocolate, brush over
3 tbsp chopped parsley 1 tbsp golden caster sugar the base of the tart case and set aside to
397g can caramel, reserving 2 tbsp for harden. Once the bananas are cool, and the
1 Snip the bacon rashers into small the chocolate layer chocolate has set, arrange the bananas
pieces and fry in a large non-stick pan FOR THE CHOCOlATE lAYER over the base. Top with the caramel,
over a gentle heat until crisp. Remove 300g/11oz dark chocolate then chill while you make the topping.
from the pan and put to one side. 300ml pot double cream 5 Put the remaining chocolate, the
2 Add the butter and onions to the pan 2 tbsp caramel cream, 2 tbsp caramel, the rum and sugar
and soften over a low heat. Tip in the corn 3 tbsp dark rum in a heatproof bowl over a pan of barely
and fry for a few mins more. 1 tbsp golden caster sugar simmering water and melt until smooth
3 Return the bacon with the cream TO SERVE and combined. Pour the mix over the
and parsley, season well, and cook for 200ml pot double cream bananas, then chill for at least 4 hrs.
a few more mins before serving. 2 tbsp icing sugar 6 To serve, remove the tart from the tin.
PER SERVING 366 kcals, protein 10g, carbs 29g, a little cocoa, for dusting Whip 200ml of double cream with the
fat 24g, sat fat 12g, fibre 5g, sugar 6g, salt 0.9g crème fraîche (optional) icing sugar until it is just holding its shape.
Pipe swirls of cream around the edge of
the tart, then dust with cocoa. Slice, and
serve with a little crème fraîche, if you like.
PER SERVING 830 kcals, protein 8g, carbs 64g,
fat 58g, sat fat 31g, fibre 5g, sugar 36g, salt 0.7g
Hot Elvis toastie

EASY
Using 1 tsp soft butter per side, butter

one side only of 2 slices white bread.
Mix 1 tbsp golden caster sugar with
½ tsp ground cinnamon, then sprinkle
over the buttered slices of bread.
Put one of the slices, buttered-side
down, in a toasted sandwich maker.
Spread the top of this slice with 2 tbsp
crunchy peanut butter, then layer over
1 ripe banana, thinly sliced. Drizzle with
2 tsp clear honey, and sandwich the
second slice of bread on top, buttered-side
up. Close and cook, following your
sandwich maker instructions, until
the toastie is crisp and golden.
Cut in half, add a slice to each plate,
dust with a little icing sugar and serve
with vanilla ice cream.

Jerk pulled pork with 200g/7oz sea salt
SUPPORT banana salsa 300g/11oz dark musovado sugar
FAIRTRADE FORTNIGHT 2kg/4lb 8oz piece boned shoulder
EASY fIBrE IrOn 2 Of 5
24 february to 9 March A dAY leftover pork only of pork, trimmed of rind, but leave fat
Buy Fairtrade where you can (look out SERVES 6-8 PREP 1 hr plus overnight 4 tbsp jerk seasoning (we used Bart),
for the logo on stickers or packs). marinating COOK 7 hrs mixed with 2 tsp ground cinnamon
It means you’re helping growers all over 500ml/18fl oz pineapple juice
the world to get a fair price for their crop, This is great party fodder and pretty much 50g/2oz treacle
in addition to funding local projects in prepare-ahead – only the salsa needs to 2 x 400g cans black beans, drained
some of the poorest communities. be made at the last minute. and rinsed well
lots of soft flour tortillas (2-3 per
person depending on size and
appetites)
big pot of natural yogurt and shredded
lettuce, to serve (optional)
fOr tHE BAnAnA SAlSA
3 medium bananas, firm to ripe,
peeled and cut into 1cm cubes
1 red onion, finely diced
2 just-ripe avocados
juice 1 lemon
juice 2 limes
1-2 red chillies, deseeded and diced
small pack coriander, stalks finely
chopped, leaves roughly chopped
1 The day before, mix the sea salt and

200g of the sugar in a large food bag.
Add the pork and coat it well, then leave
it in the fridge overnight.
2 The next day, remove the pork and
wipe the meat down with kitchen paper
to remove any excess sugar or salt. Rub
3 tbsp of the jerk spices all over and sit
the meat on a rack, in a roasting tin.
Leave to marinate a little in the fridge,
then 30 mins before you start cooking,
bring it out to room temperature.
3 Heat oven to 140C/120C fan/gas 1.
Mix together the remaining 100g sugar
with 150ml of the pineapple juice, the
remaining jerk spices and treacle, and
rub half over the pork. Pour the other half
into the tin and roast for 6 hrs. Baste the
meat with the juices and roast for 1 hr
more until the outside is charred and the
inside tender. Rest the pork on a platter
for 20 mins and pour any juices from the
tin into a fat-separating jug.
4 Put the diced banana in a bowl with the
onion. Stone, peel and dice the avocados
and add these, too. Mix in the lemon and
lime juice, chillies, coriander stalks and
leaves, and some seasoning.
5 Heat the black beans in a microwave,
and warm the tortillas following pack
instructions. Add a couple of forks to
the pork for shredding, discard the fat
from the tin juices, and serve the rest
alongside for pouring. Serve the pork with
the wraps, beans, banana salsa, yogurt
and shredded lettuce, if you like.
PER SERVING (8) 822 kcals, protein 52g, carbs 88g,
Slow-cooked food for a crowd fat 28g, sat fat 9g, fibre 8g, sugar 34g, salt 2.4g

In season
Frozen banana yogurt 1 Whizz the flesh from the bananas,

yogurt and condensed milk together in
EASY GlutEn
frEE a food processor or blender until smooth.
SERVES 8 PREP 20 mins plus freezing Scrape into an ice cream container or loaf
NO COOK tin, or divide between individual pots.
2 Crush up the banana chips, if using,
4 overripe bananas – the blacker the by tipping them into a food bag and
better (see Sarah’s advice on page bashing with the end of a rolling pin – like
21) – about 375g/13oz after peeling you would biscuits for a cheesecake base.
500g pot full-fat Greek yogurt Swirl through the frozen yogurt mix, then
175g/6oz condensed milk cover the container or containers well with
big handful banana chips (optional) cling film and freeze overnight until solid.
Will keep for 3 months in the freezer.
Our no-churn frozen

yogurt is the easiest ever

New culinary holidays – with the experts Tours accompanied
by former MasterChef
MasterChef Travel is an inspiring new collection of culinary holidays, contestants in 2014
revealing the wonders of the world’s great food destinations in the company Andrew ‘Koj’ Kojima - Thailand
of experts and like-minded travellers. Including time with local culinary Ash Mair - Spain
experts who share their passion for cooking and who pass on an authentic Dhruv Baker - India & Mexico
understanding of regional cuisine, there is also plenty of time for exploring James Nathan - Vietnam
many of the countries’ most captivating sights. Keri Moss - Turkey & Morocco
Larkin Cen - China
A number of tours feature MasterChef personalities, with trips in 2014 Sara Danesin Medio - Italy
accompanied by former MasterChef contestants.
The inaugural MasterChef Travel tour, departing on 25th March 2014, visits
Marrakech in Morocco. Featuring MasterChef: The Professionals 2012 joint
Winner Keri Moss, the 5-day trip is priced from only £1,395 per person.
For full details visit mastercheftravel.com or call 020 7873 5005.
A passion for food, a taste for discovery

In season
Store the seasons Preserving some of the month’s most abundant produce is a great way to stock your storecupboards
and a canny way to cook. Mary Cadogan shows you how Photographs Ian WallacE
At this time of year, we other uses in the kitchen. Stir a couple of Onion, orange &
cooks are all impatient tablespoons into a casserole to add richness, coriander confit
for the new spring crops warm it through with a little stock for a simple
EASY
to appear. But, while sauce to serve with grills, steaks and sausages,
we wait, there’s always or spread it over a tart case as the basis for a MAKES about 1kg (easily doubled)
some fruit or veg to turn delicious quiche. PREP 25 mins COOK 1 hr 15 mins
into a storecupboard treasure. I have added slivers of orange and crushed
Onion confit is greatly appreciated in France coriander seeds to my confit but, if you prefer, Peeling onions is one of the less welcome jobs
as an accompaniment to pâtés, terrines and you can make a plain version, or add other in the kitchen, but if you use a really sharp knife
charcuterie, but I’ve found it has a great many flavourings such as bay and thyme or chilli. to slice them cleanly without bruising them,
you’ll find the tears flow less easily.
1kg/2lb 4oz onions

1 large orange
2 tbsp olive oil
50g/2oz butter
1 tbsp coriander seeds, coarsely
crushed
1 tsp black peppercorns, coarsely
crushed
2 tsp sea salt
140g/5oz light muscovado sugar
150ml/¼pt red wine vinegar
2 tbsp balsamic vinegar
1 Thinly slice the onions (use the slicing

blade of the food processor if you have
one). Thinly slice the oranges, then cut
each slice into quarters.
2 Heat the oil and butter in a pan. Add
the coriander seeds and peppercorns
and fry until they start to smell fragrant.
Add the onions and gently fry, stirring,
until they start to colour, about 10 mins.
Add the oranges and salt, cover then
gently cook for 30 mins.
3 Add the sugar and vinegars and gently
cook, uncovered, for a further 30 mins,
stirring from time to time, until the confit
is thick. Meanwhile, sterilise your jars
then wash them in hot soapy water and
rinse well. Boil the lids, which must be
vinegar-proof, for 5 mins and leave to dry.
Place the jars upright in a roasting tin and
put in the oven at 160C/140C fan/gas 3
for 15 mins.
4 Remove the jars and set on a board.
Food styling and styling maRy cadogan
Fill with the onion confit and screw on

the lids. Label and store in a cool, dry
place for 2 weeks to allow the flavours to
develop. Will keep for up to six months.
Next monubth
PER TBSP 23 kcals, protein none, carbs 3g,
fat 1g, sat fat none, fibre none, sugar 3g, salt 0.2g
arb liqueur
Mary makes Rh

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In season
Let’s eat more…
trout This affordable British fish is

delicious, healthy and easy to cook
Recipes BaRney DesmazeRy
Photographs Will HeaP
Food styling lizzie HaRRis | styling ReBeCCa neWPORT | illustration maRTin HaRGReaVes
Vietnamese
caramel trout

Buying sustainable vietnamese caramel trout Simple herb-baked trout
fish can be confusing & horseradish
A littlE EffOrt lOW 1 Of 5
fAt fOlAtE OMEGA-3 A DAY
for the conscientious
GlutEn EASY OMEGA-3 GOOD GlutEn
shopper, but British frEE 4 YOu frEE
trout ticks all the boxes. SeRveS 2 PReP 5 mins COOK 15 mins SeRveS 2 PReP 5 mins COOK 20 mins
Last April, British trout
got the environmental A caramel base for savoury dishes This recipe is as easy for one as it is for six
stamp of approval when is one of the cornerstones of Vietnamese and allows the natural flavours of the fish to
it was awarded the MSC (Marine cooking. It balances out the other hot and sing. It works particularly well if youÕve got
Stewardship Council) Fish of the Month. salty ingredients and creates a deeply very fresh trout thatÕs just been caught.
It’s also high in omega-3 fatty acids and flavoured sauce.
rich in vitamin D. 2 whole rainbow trout, gutted and
Rainbow is the main type of trout 50g/2oz golden caster sugar cleaned
farmed in the UK and sold in 1 tbsp thai fish sauce 1 tbsp olive oil
supermarkets. Brown trout is caught 1 red chilli, finely sliced 1 lemon, thinly sliced
wild and can also be farmed – but large piece of ginger, finely sliced sprigs of various herbs (parsley, thyme
for cooking purposes, the two are 2 rainbow trout fillets and dill would all work well)
interchangeable. There’s also salmon 2 heads bok choi, halved fresh horseradish, grated, to serve
trout, which is a lovely wild fish, but juice ½ lemon (optional)
because it’s wild and only available in coriander sprigs
season (spring to summer), it’s expensive. steamed rice, to serve 1 Heat oven to 220C/200C fan/gas 7.
Trout is a joy to cook with. It is Lay the trout over a lightly oiled baking
versatile and very similar to salmon, 1 Put the sugar in a large shallow pan, tray and stuff the fish cavity with slices
so you can use fillets in any of your along with a small splash of water. of lemon and herbs. Season generously
favourite salmon recipes. Heat gently, swirling the pan, until the all over and drizzle with the remaining oil.
Fish farming throws up its own set of sugar has dissolved. Increase the heat 2 Bake in the oven for 20 mins until the
issues for the consumer, as some farmed and bubble the syrup until it turns a dark fish is cooked through – the eyes will
varieties are given feed made from wild amber colour. Add the fish sauce, most have turned white and the flesh will be
fish – which, in the long run, affects the of the chilli and ginger, then splash in soft to touch. The trout can be served
stocks that the farmed fish are meant to 1 tbsp water to dilute. Boil again until as they are with your favourite seasonal
be saving. The easiest way to make a syrupy, then add the fish fillets, skin-side vegetables, but for an added extra touch,
sustainable choice is to buy organic down, and the bok choi, cut-side down. peel away the top layer of skin and grate
Trout can be bought whole and gutted 2 Cover the pan with a lid and simmer over fresh horseradish before serving.
or filleted, although fillets can still for 4-5 mins until the fish is cooked and PER SERVING 457 kcals, protein 63g, carbs 1g,
contain a few small bones. Because trout the bok choi has wilted. Turn off the fat 23g, sat fat 4g, fibre none, sugar 1g, salt 0.4g
are generally farmed and caught to heat, squeeze over the lemon and scatter
order, they are usually sold very fresh. with the remaining chilli, ginger and the
However, still look out for all the usual coriander sprigs. Serve with rice.
fresh fish indicators – such as no PER SERVING 301 kcals, protein 31g, carbs 28g,
unpleasant odours on the fillet and fat 8g, sat fat 2g, fibre 2g, sugar 27g, salt 1.9g
bright eyes on whole fish.
With a delicate flavour, trout tastes
good with nothing more than a squeeze
of lemon. It’s also the perfect partner to
full-flavoured ingredients, such as ginger
and chilli. Like salmon, trout is equally
as flavoursome hot straight from the pan
or cold flaked though salads or served
with mayonnaise.
Cooking a whole trout couldn’t be
easier – simply place the fish on a sturdy
oven tray and pop it in a hot oven. Fillets
suit being pan-fried until the silvery skin
turns crisp and is mostly cooked through,
before turning over for a minute to finish.
Trout have an affinity with the nuttiness
of almonds, but they also pair well with
beetroot, horseradish, mustard and bacon.
Well-suited for quick and easy
weeknight suppers, trout is also special
enough for weekend meals. So the next
time you shop for salmon fillets think
again – and try trout.

In season

Flora Buttery is made with buttermilk.
Your family will love its yummy taste on their toast.
*Sunflower oil naturally contains omega-6. Flora contains omegas-3 & 6 that help to maintain normal cholesterol levels.
In season
Pan-fried trout with 1 Heat 1 tsp of the olive oil with the
bacon, almonds & beetroot butter in a large non-stick frying pan
until it just starts to sizzle. Add the fish,
1 OF 5
EASY FOLATE OMEGA-3 A dAY skin-side down, and fry for 10-15 mins –
SERVES 3 PREP 5 mins COOK 25 mins basting often until the skin is crisp and
the flesh has cooked through – then turn
Three fillets fit snugly into the average-sized over for a min. Remove and keep warm.
frying pan, but the warm salad part to this 2 Add the remaining oil to the pan Simple yet special
recipe will easily stretch to four if you need it to. and tip in the bacon lardons and
croutons. Fry for about 10 mins until
1 tbsp olive oil crisp. Meanwhile, toast the flaked
25g/1oz butter almonds in a dry pan over a medium
3 trout fillets, pin boned heat. In a small bowl, whisk together
200g/7oz bacon lardons the oil and vinegar for the dressing with
¼ loaf (about 140g/5oz) sourdough some seasoning, then set aside. Toss the
bread, cut into croutons watercress, beetroot, lardons, croutons,
handful flaked almonds almonds and dressing together in a large
85g bag watercress bowl. Sit a trout fillet on each plate and
250g/9oz beetroot (not in vinegar), serve with the salad on the side.
cut into small chunks PER SERVING 729 kcals, protein 47g, carbs 33g,
FOR THE dRESSING fat 45g, sat fat 13g, fibre 4g, sugar 9g, salt 2.9g
3 tbsp olive oil
1 tbsp red wine vinegar
Next month
Let’s eat more…
polenta

In season
The whole hog

chef Phil Vickery is passionate about British pork and here he
shares his favourite recipes using the cheaper cuts of shoulder,
ribs, belly, mince and liver so you can also enjoy it on a budget
Photographs Peter caSSiDY
Food styling MiMa Sinclair | Styling iriS BroMet
Chinese spare ribs

M
y fascination with pigs Chinese spare ribs Cider pot-roasted pork belly
started at an early age. with apples & celery
EASY
I remember vividly my father
1 oF 5
EASY A
buying a half pig from a local farmer SeRveS 4 PReP 2 hrs 15 mins or overnight dAY
and cutting it up at home to pop into marinating COOK 2-3 hrs SeRveS 4 PReP 30 mins COOK 1-2 hrs
the freezer for the winter months. We lived in the country,
just outside Folkestone in Kent. I’m sure this was not an A staple in our house, I love the spices on You can’t go wrong with any dish that
everyday occurrence but it seemed quite normal to us. My these ribs. This is a very easy dish to make, matches cider with pork. It is such a classic
father would not only cut and tie the whole thing up, but but make sure you keep coating the ribs well combination in cooking, and one that harks
also use all the extremities. Even to this day, with the marinade. I use spare ribs that are back to the custom many years ago for pigs
like my brothers and me, he adores trotters and always cut from the belly, so that they have much to be let out to gorge on the fallen apples in
asks me to get him a couple when I go to the butchery. more meat on them. order to clear the orchards. Belly is perfect for
The farmer who supplied my dad was a lovely man this sort of cooking – not too fatty, and thin
called George King. My elder brother worked on the farm 1kg whole racks large spare ribs, full enough to pot-roast quickly and evenly.
on a Saturday and, one late-summer day, he asked me if of meat Pot-roasting in a small amount of liquid in an
I would like to help with spud picking. We would get 50p 10g beef stock cube, crumbled enclosed pan is brilliant. You will be amazed
a sack with a few bags of fruit thrown in and a small bottle For thE mArinAdE how much stock there will be at the end,
of milk, straight from the cows, for our cornflakes. 6 tbsp tomato ketchup making a great sauce or compote.
I progressed from spud picking to feeding and watering 4 tbsp hoisin sauce
the pigs. It took a good hour and involved jumping in and 4 tbsp dark soy sauce 650g piece of boneless, rindless pork
out of a long row of pigsties. This was small-scale farming 2 tbsp runny honey belly
before I had even heard of intensive farming. It taught me 2 tbsp Chinese rice wine or dry Sherry 2 tbsp oil (any type will do)
that well-reared, well-looked-after and well-fed pigs 1 tbsp sweet chilli sauce 100g chorizo, or any spicy sausage,
produce great-tasting end products. 1 tsp sesame oil roughly chopped (optional)
From a chef’s point of view, pork is an incredibly 2 garlic cloves, grated a few large celery sticks, finely
versatile meat. Spices work well with pork, sweet fruits 1½ tbsp grated fresh ginger chopped
such as mango, roasted pears and raspberries are perfect, ¼ tsp Chinese five-spice powder 2 large onions, very finely chopped
but equally, sharp fruits such as blackcurrants, rhubarb 1 large Bramley apple, peeled, cored
and lime or lemon also seem to go naturally with it. 1 On the inner rib side of the rack is and finely chopped
The front end of any animal, especially the shoulder, a fine, thin, gossamer-like skin coating garlic cloves, finely chopped
often gets a bit forgotten. Yes, it’s the fattiest bit and when the ribs – this must be removed before a few fresh sage leaves
you balance out the meat to fat ratio it is far higher than cooking or the ribs will be very tough. 1 small glass dry cider
say, the loin, fillet or even gammon. This though, can be It’s easy to do – take a sharp knife and, 1 small glass well-flavoured pork or
an advantage. A rolled shoulder of pork, for instance, will from the top of the last rib bone, scrape chicken stock
be delicious, even if slightly overdone, because the amount the skin away from the cut bone end. mashed potato, to serve (optional)
of fat it contains means it is basted throughout the cooking. Once you have enough to pull away, get
As with any four-legged animal, the middle rear of the a piece of kitchen towel, grab hold of the 1 Heat the oven to 180C/160C fan/gas 4.
pig is where you will find what chefs and butchers call the skin and pull. It will tear away easily along Season the pork belly well. Heat the oil in
‘prime’ cuts. The belly, now a staple in any good kitchen, the whole inside of the rib cage. a deep, ovenproof pan with a tight-fitting
is cooked or cured in a variety of ways. 2 Put the whole racks into a large pan, lid on the hob, add the chorizo, if using,
Many years ago, the ‘odd bits’ as I call them, were used cover with water and add the stock cube. and cook until the fat starts to run.
all the time. Every part of the pig was consumed in some Bring to the boil, then cover with a lid, 2 Add the pork belly and brown well on
way, shape or form, apart from the [toe nails and the] reduce the heat and simmer for 1-2 hrs, both sides. Then carefully remove from
squeak! So when it comes to cooking extremities and other or until the meat is almost falling off the the pan, leaving the chorizo.
odd bits, I am very at home – though this is probably where bone, topping up the water if necessary. 3 Add the vegetables, apple, garlic and
butchers and chefs don’t see eye to eye. I’ve had many 3 Remove from the heat and leave the sage to the pan and top with the pork,
a conversation with award-winning butcher Simon Boddy, racks to cool in the stock. Drain, pat dry then pour in the cider and stock. Bring to
who was also my co-writer on Pork (£25, Kyle Books), as to and put in a resealable plastic food bag. the boil and cover with the lid. Bake in the
why he hates offal, and we never agree. From my point of 4 Mix the marinade ingredients together, oven for 1 hr 30 mins, or until the pork is
view, with a bit of prep, these bits and bobs can be tasty. reserve half and add the other half to the soft and well cooked – but don’t overcook!
racks in the bag, coating the ribs well. 4 Remove the pork from the pan and
Seal the bag and leave in the fridge for carefully chop or slice. Gently mash the
2 hrs, or preferably overnight. veg and apples with the gravy and juices
5 Heat the oven to 190C/170C fan/gas 5. in the pan and cook on the hob until
Lay the racks, meaty-side up, on a sheet thickened slightly. Serve with the pork
of foil in a shallow roasting dish and coat and mashed potato, if you like.
with the reserved marinade. Cover the PER SERVING 421 kcals, protein 29g, carbs 11g,
ribs with foil and roast for 45 mins-1 hr, fat 28g, sat fat 9g, fibre 3g, sugar 9g, salt 0.6g
spooning over the marinade occasionally
and removing the foil for the last 15 mins
of cooking. Remove from the oven and
leave to cool for 15 mins before serving.
MARCH 2014
In season
Cider, apples and pork cooked in a pot make for

the best Sunday lunch, especially after a long walk

Bonfire spiced pork
& prune patties
EASY
SeRveS 4 PReP 20 mins COOK 10 mins
This is a quick and easy dish to make, and

adding prunes to the pork sweetens the meat
nicely. I like to cook these on an open fire.
6 ready-to-eat pitted prunes

450g lean minced pork
2 tbsp chopped fresh sage
¼ tsp ground nutmeg
2 pinches of chilli powder
1 tbsp mayonnaise
salt and freshly ground black pepper
1 egg, lightly beaten
2 tbsp vegetable oil
FOR THE SAUCE
225ml tomato ketchup
125ml cold water
2 tbsp Worcestershire sauce
55g soft light brown sugar
25g runny honey
3 tbsp malt vinegar
2 tsp English mustard powder
1 tsp Cajun seasoning
1 tsp ground cumin
2 pinches of chopped fresh chilli
Guaranteed perfect crackling
1 Put all the sauce ingredients into
a saucepan and bring to the boil. Reduce
Roast pork shoulder 1 Heat the oven to 190C/170C fan/gas 5. the heat and simmer gently for 2 mins,
with white wine, oranges Season the joint, then place on a piece of or until slightly thickened. Season, then
& oregano scrunched-up foil in a roasting tray, and keep hot or leave to cool, ready for serving.
pop in the oven for about 1 hr 20 mins. 2 Chop the prunes into small pieces and
EASY
2 Remove the tray from the oven. Cut off put in a bowl. Add the minced pork, sage,
SeRveS 6 PReP 20 mins the strings around the joint and remove nutmeg, chilli powder and mayonnaise
COOK 1 hr 40 mins plus resting all the crackling and place, inner-side up, and season well. Then mix in a little
on a baking tray. Cover the joint with foil beaten egg to bind everything together.
I first cooked this dish 20 years ago, and leave to rest for 20 mins before serving. 3 Mould the mixture into eight small
and the combination of fresh orange and 3 While the meat is resting, place the flat patties. Alternatively, you can mould
pungent oregano works very well indeed. baking tray with the crackling in the oven. the mixture onto small bamboo kebab
Increase the heat to 220C/200C fan/gas 7 skewers, presoaked in cold water for
1kg boned shoulder of pork, tied and cook until it turns crispy and well 30 mins. They can be cooked in the same
salt and freshly ground black pepper browned. This should take about 20 mins. way as the patties.
FOR THE SAUCE 4 Meanwhile, drain off all the fat from the 4 Heat the oil in a large non-stick frying
1 large glass dry white wine roasting tray, add the wine and swirl pan and cook the patties (or kebabs)
½ x 10g chicken stock cube, around to remove any crispy bits from the on each side for about 4-5 mins.
crumbled (to add a little extra tin. Spoon into a saucepan and bring to Serve straight away with the hot
flavour to the sauce) the boil. Add the stock cube, orange juice, or cooled sauce.
275ml fresh orange juice sugar and oregano, then bring back to the PER PATTY 453 kcals, protein 25g, carbs 40g,
2 tsp caster sugar boil. Cook for 5 mins to reduce slightly and fat 22g, sat fat 6g, fibre 2g, sugar 39g, salt 3.0g
2 tsp fresh or 1 tbsp dried oregano for the stock cube to dissolve, and season.
1 heaped tbsp arrowroot or cornflour 5 Blend the arrowroot or cornflour with
steamed Tenderstem broccoli, to a little cold water until smooth, then stir
serve (optional) into the boiling sauce – it will thicken
straight away. Keep warm and covered.
6 To serve, slice the pork, spoon over
a little of the sauce and top with a piece
of crackling. Serve with steamed juicier burGers
broccoli, if you like. A pork burger can be very dry, but one
PER SERVING 377 kcals, protein 27g, carbs 10g, using minced shoulder will be deliciously
fat 23g, sat fat 9g, fibre None, sugar 5g, salt 0.7g succulent, as it’s roughly 15-20 per cent fat.

In season
succulent and
packed with flavour

In season
Lightly braised liver with 1 Heat the butter in a large sauté pan, 3 Add the lettuce, frozen peas and stock,
lettuce, peas, bacon & mint large enough to seal all the liver at the or water and stock cube, and bring to
same time. Dust the liver slices with the boil. Return the liver to the pan, turn
1 OF 5
EASY FOLATE IRON A dAY seasoning and then flour them well. down the heat to a simmer and cook
SeRveS 4 PReP 25 mins COOK 20 mins Once the butter is foaming, add the for a couple of mins on each side –
liver slices and cook for a couple of mins but do not overcook. The stock will
I remember liver and onions at school: dry, to get a nice colour. Then turn the slices thicken from the flour on the liver.
strong and not very nice. My mum did a great over and repeat on the other side, but 4 Add the mint and combine well, Recipes adapted from
version and her secret was not to overcook ensuring the liver is still raw in the centre. then season and add the sugar to taste. Pork by Phil Vickery
the liver. Slightly pink is the way to go with all Remove the liver and set aside. Serve straight away – the inside of the & Simon Boddy (£25,
liver in my view. Here’s a tasty recipe that is 2 Add the bacon to the pan and liver should be just pink. Kyle Books). You can
easy to cook and looks great. cook until the fat is released, then tip PER SERVING 625 kcals, protein 39g, carbs 28g, buy this book for £20.
in the onion and cook for a few mins, fat 41g, sat fat 23g, fibre 4g, sugar 3g, salt 1.3g Call 01326 569444, p&p
150g unsalted butter stirring well. is free. Or buy online at
500g fresh pig’s liver, without tubes sparkledirect.com/
and skin, cut into 8 nice pieces on goodfood
a slight angle, about 2-3cm thick
6-8 tbsp plain flour
100g smoked bacon, cut into very
thin strips
1 small onion, finely chopped
200g firm lettuce, such as Cos
(Romaine) or Iceberg, finely sliced
150g frozen peas
300ml chicken stock or 300ml boiling
water and 10g chicken stock cube,
crumbled
2-3 tbsp chopped fresh mint
caster sugar, to taste
If you’ve never cooked liver before,

then this recipe is worth a try

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It’s the combination of fragrant spices that makes

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In season
Pressure vs slow
cooker cooker Which is the right gadget for your kitchen – a hob-top pressure cooker or a plug-in slow cooker?
Our Food editors Barney Desmazery and Sarah Cook champion their favourites
Photographs Will HEaP
Barney loves his sarah adores her

pressure cooker slow cooker
l W
ast year, I discovered the joys hen I get home late from
of pressure cooking when a clever work, there’s no nicer
food stylist, stuck for time, ignored feeling than opening my
the instructions to slow-roast some ribs front door to the gorgeous smell of
for three hours and simply popped them a home-cooked meal – even though
in her new pressure cooker for just the house has been empty all day.
30 minutes. The ribs were so tender, A slow cooker suits my busy life,
the meat literally slipped off the bones. because I can throw something quick
They were the best ribs I’d ever tasted together in minutes – either
and, straight after the shoot, I went before bedtime or first
off and bought a pressure cooker. thing in the morning –
Since then, it has become one of then let my favourite
my most-used bits of kitchen kit, and gadget work hard all day
revolutionised the way I cook on so I don’t have to when
weeknights. I’m as short of time as I get home. And although
anyone else, but I can now make a stew, there’s just two of us, I’m
casserole or braise meat in under an hour, a big fan of batch cooking,
and a risotto can be on the table in half so I always make sure the
the usual time, with very little stirring. pot is full, making some for
Speed isn’t the only advantage of supper and some for the freezer.
pressure cookers – they also preserve
nutrients and vitamins, as well as being Get the best from your
a more economical way to cook. SLOW COOKER
• Lots of recipes can be adapted
Get the best from your to work in a slow cooker. Follow
PRESSURE COOKER the guidelines in the manual, and
• While they are invaluable when it comes to my tips here.
braising, stewing and transforming tough cuts • rice and pasta dishes work best
of meat, and cooking ingredients like dried cooked on high for the shortest time
pulses from scratch, pressure cookers are possible. always use easy-cook rice,
less successful with delicate foods like fish or rinsed well first – the more starch you
green veg, as they use such a high heat. There rinse from the rice, the better the
are ways around it though. You can add fish finished result.
to your dish at the end of the cooking time • reduce the liquid in a regular recipe
(simmer it gently without pressure), after by about one-third if you’re going to
the other ingredients are done, for example. make it in a slow cooker.
• With pressure cooker recipes, all cooking • If the sauce of a stew or casserole
times should be taken only from when the is too thin for your liking, mix 1 tbsp
level of pressure is reached, at which point cornflour to a smooth paste with a
Food styling Emily kydd | Styling rEbEcca NEWPOrT
you should lower the heat but try to maintain splash of the sauce, then mix in a small
the same level of pressure for the time stated. saucepan with a ladleful more of the
This can involve turning the heat up and down sauce, and bring to the boil to thicken.
during the cooking process or moving the pan Stir back into the stew, and repeat until
to different sized gas rings. you get a desired thickness.

Barney’s pressure-cooker dishes
HoW it SAVeS YoU MoNeY
• Food cooks in around a third of the
usual time, so you use less fuel.
• If you favour cheaper cuts of meat over
more quick-to-cook (and pricier) cuts,
this is where your pressure cooker will
help, by stewing or braising in about the
same time it takes to roast or pan-fry.
• Pressure cookers are ideal for cooking
very cheap ingredients like dried beans
and pulses from scratch – saving on
cooked or canned varieties.
BUY tHe BeSt for YoU

• If you still think of pressure cookers
as that pan rattling away on the stove,
about to blow a gasket, then think again.
Today’s pressure cookers have been
updated and are simple to use.
• There are some high-tech models on the
market that come with detachable timers
and easy-lock systems. These are good,
but I find a good-quality, simple pan with
a long handle more versatile, as you can
also use it as a large saucepan.
• All pressure cookers work on the same
principle, but they can differ hugely in
price. As a pressure cooker is just an
extension of a saucepan, the same quality
points apply. Generally, the more
expensive models are made of better-
quality metal and have a thicker base.
• Pressure cookers come in a range of
sizes, but as they are ideal for batch Lemony prawn & pea risotto 1 heat the oil in a pressure cooker. Stir in
cooking, it doesn’t make sense to buy the onions and sweat gently for 8-10 mins
eASY loW loW
one any smaller than 5 litres. fAt cAl until soft but not coloured, stirring
• The one I use at home for my family of SErVES 4 PrEP 5 mins cOOK 20 mins occasionally. Stir the rice into the onions
four is the Swiss-made 5-litre Kuhn Rikon until completely coated in the oil, then
Duromatic Inox Pressure Cooker, which A pressure cooker delivers the creamiest stir continuously until the rice is shiny
costs about £100. It’s big enough for a risotto without constant stirring. and the edges of the grain start to
whole chicken or to make enough stew look transparent. to watch Barney
for 12 servings. 2 tbsp olive oil 2 Pour in the wine and simmer until totally demonstrating
• It’s worth buying a trivet or steamer 1 onion, chopped evaporated. Pour in the stock, close the lid how to use a
basket, so you can also cook ingredients 300g/11oz risotto rice and bring up to high pressure. cook for pressure cooker,
that don’t need to be in direct contact 1 small glass of white wine 5 mins, then release the pressure quickly. download the
with liquid, like a steamed pudding. 700ml/1¼pts hot fish stock (from Place the pan back on a low heat and stir March BBc
a cube) through the prawns and peas. Simmer Good Food
400g bag raw prawns, defrosted gently until the prawns change colour. magazine ipad
if frozen The risotto should be creamy and app from the
BArNeY’S top tip 200g/7oz frozen peas slightly soupy. Apple App Store.
it’s essential to use the timer, as 1 red chilli, deseeded and finely 3 Stir through the chilli, lemon juice and
the food cooks so quickly that just chopped remaining olive oil. Let the risotto rest for
one or two minutes can be the zest and juice 1 lemon a few mins, then serve, scattering over
difference between a perfect the lemon zest.
or ruined dish – especially when PER SERVING 462 kcals, protein 27g, carbs 68g,
cooking with vegetables. fat 7g, sat fat 1g, fibre 5g, sugar 4g, salt 2.0g

In season
asian short ribs large piece of ginger, finely chopped 1 In a mini chopper, make a paste with
with herb salad large pack coriander, stalks and leaves the ginger, coriander stalks, onion and
separated garlic, then set aside. heat the oil in the
A little effort Vit c
1 red onion, finely chopped pressure cooker pan and brown the meat
SErVES 4 PrEP 20 mins cOOK 1 hr 3 garlic cloves, crushed well on all sides, then remove. Fry the
1 tbsp vegetable oil paste for 2-3 mins with 1 tsp golden
I’m convinced that a pressure cooker is the 4 beef short ribs caster sugar. return the ribs to the
best way to cook cheap cuts like these short 1 tsp golden caster sugar pan and add the soy sauce, oyster
ribs, and braising them with Asian flavours 1 tbsp soy sauce sauce and enough chicken stock to
makes a change from the norm. This is my 50ml/2fl oz oyster sauce just cover the ribs.
current favourite recipe and it’s been a big 500ml/18fl oz chicken stock 2 Bring to a simmer, cover and bring up
success at dinner parties. When people ask 3 star anise to high pressure. cook for 45 mins, then
how I got the meat so tender, I proudly say: 2 tbsp chinese black rice vinegar release the pressure slowly. Take off the
‘With my pressure cooker!’ cooked basmati rice, to serve lid, add a splash of vinegar and remove
for tHe HerB SAlAD the ribs from the pan. Simmer the
1 thai red chilli, chopped sauce down until reduced and intensely
coriander leaves (from the pack above) flavoured. While the sauce is simmering,
small pack mint leaves mix the salad ingredients together. Serve
1 shallot, finely sliced each rib in a puddle of sauce, topped
juice 1 lime with a pile of salad and rice on the side.
1 tsp thai fish sauce PER SERVING 504 kcals, protein 26g, carbs 9g,
Melt-in-the-mouth meat
• For more
information
on short ribs,
turn to page 120
for Barney’s
butcher’s block

Sarah’s slow-cooker dishes
Slow-cooked Irish stew
HOW IT SAVES YOu mONEY
1 OF 5
• A slow cooker only uses roughly as EASY FIBRE IRON A dAY
much electricity as a lightbulb, so even SErVES 6 (easily halved for a smaller

though you may leave it on for a long slow cooker) PrEP 20 mins
time, it’s much cheaper than turning cOOK 8 hrs
on your oven.
• It is brilliant for inexpensive cuts like Middle neck or scrag end are both really
stewing beef, lamb and pork shoulder flavoursome and perfect cuts for braising.
– it makes them meltingly tender, I brown everything the night before, prepare
but keeps them moist and tasty. it all in the slow cooker’s inner pot, then
simply put it in the fridge overnight, ready for
lifting into the slow cooker the next morning.
BuY THE BEST FOR YOu
• You can get many reasonably priced 1 tbsp sunflower oil
models, and most do the job really well. 200g/7oz smoked streaky bacon,
However, spending a few pounds extra on preferably in one piece, skinned and
a slightly more expensive brand will usually cut into chunks
ensure a better heat distribution. This is 900g/2lb cheap stewing lamb like
worth considering as they can get hotter middle neck or scrag (ask at your
around the edges, and if you’re at work all butcher counter), cut into large
day, you’re not going to be able to stir chunks
regularly. Don’t worry, with regular use RemembeR Slow-cooked porridge small bunch thyme
you’ll save the money in the long run. Put this on before 3 onions, thickly sliced
LOW cALcIum GOOd GLuTEN
• Balance the cooker’s capacity with your bed and you’ll EASY FAT 4 YOu FREE 5 carrots, cut into big chunks
cupboard space. It’s worth going as big wake up to a lovely SErVES 4 PrEP 5 mins cOOK overnight 6 medium potatoes, cut into big
as you can manage – as the majority of warm bowlful in chunks
meals you cook will be ‘wet’ (stews, soups the morning. I’ve 1 cup jumbo oats 700ml/1¼pts lamb stock
and braises), they’ll also probably be written this recipe 4 cups milk (or half milk, half water for 3 bay leaves
ideal for freezing. in ‘cups’ – don’t a less creamy version), plus a dribble 85g/3oz pearl barley
• A model with a function that allows you worry if you more milk to serve 1 large leek, washed and cut into
to pre-set when the slow cooker turns on don’t own actual ¼ cup dried fruits (optional) chunks
(so you don’t even have to be there to do measuring cups, TO SERVE small knob of butter
it) can be very useful when you want to just use a glass or your favourite toppings – brown sugar
make a recipe with a shorter cooking time. a mug. The size or honey, sliced bananas, grated 1 heat the slow cooker if necessary,
• My current favourite is the Oval 6.5-litre isn’t important, apple, blueberries, pinch of then heat the oil in a frying pan. Sizzle
capacity version from Morphy Richards you just need to cinnamon, natural yogurt, etc the bacon until crisp, tip into the
(£49.99). It’s perfect for big batches – get the correct slow-cooker pot, then brown the chunks
I can get between 8-10 portions a time ratio between the 1 heat the slow cooker if necessary. Put of lamb in the pan. Transfer to the
depending what the recipe is. I also like its dry oats and the the oats in the slow cooker with a pinch slow-cooker pot along with the thyme,
new Sear and Stew models (from £29.99). liquid (and it also of salt, then pour over the milk, or a onions, carrots, potatoes, stock, bay
The inner pot is hob-safe, so you can means you can mixture of milk and water. add your dried leaves and enough water to cover the
brown your meat in it, then simply sit it easily adapt the fruit, if using. Put the slow cooker on its lamb. cover and cook on Low for 7 hrs.
back inside the slow cooker – no need for recipe to fit lowest setting and cook overnight for 2 Stir in the pearl barley and leek,
extra pans and it saves on washing-up. the size of your 7-8 hours. If anyone’s up in the night, give and cook on high for 1 hr more until
slow cooker). the porridge a quick stir to scrape up the the pearl barley is tender.
crustier bits from around the edges and 3 Stir in the butter, season and serve
SARAH’S TOp TIp bottom, but don’t worry if not. scooped straight from the dish.
Take time to brown your meat really 2 In the morning, give the porridge a PER SERVING 673 kcals, protein 40g, carbs 40g,
well. Slow cookers tend to ‘leach’ really good stir – it may have developed fat 39g, sat fat 16g, fibre 7g, sugar 11g, salt 1.4g
meat of its colour, so it’s important for a crust on top, but just stir this in to break
both the appearance and flavour that it up. add a drop more milk to loosen if
the mince, chunks or joints are well necessary, then ladle into bowls and
browned to start with. (As the food add your favourite toppings.
doesn’t ‘reduce’, the flavours don’t PER SERVING 264 kcals, protein 15g, carbs 33g,
become more concentrated with this fat 7g, sat fat 3g, fibre 4g, sugar 11g, salt 0.4g
cooking style, so you need to pack in
as much flavour as you can initially.)

In season
Ready and waiting

when you get home

Flights
from
£56 *
rtn
A weekend to savour
Jersey bursts with places to enjoy a superb meal or a perfect pint. Michelin-starred places, where the
oysters are so fresh, you can still taste the sea. Coastal places, where gastropubs and trendy cafés
serve crab sandwiches so full, you’ll need the miles of breathtaking beaches to walk them of! Country
places deep in the island’s lush interior, where cosy inns serving fresh-from-the-field produce are
tucked away. And stylish places where, afer a day exploring, you can simply relax and enjoy a soothing
spa treatment. Add a mild climate, easy travel by air or sea from the UK and great-value ofers, and
you’ve discovered Jersey.
jersey.com
*Return price per person, including taxes, with easyJet from Gatwick. Price correct at time of print.
In season
Seasonal & local

martin maCkEy is on a mission to
get Britain eating more kale, writes
Clare Hargreaves. He grows five
Veg box ideas Quick ideas for using up the best
of this month’s seasonal produce
CaulIflower
varieties on his organic farm in the Its mild flavour goes as well with spice as
Stour Valley and says: ‘We started with a cheese sauce, and it’s also worth
growing kale 20 years ago when remembering that it can be eaten raw.
we were looking for an alternative as well as ubiquitous white, look out
to cabbage for our veg box scheme. for the stunning lime green romanesco
‘At first, people were sceptical, but or a light orange variety.
as we started growing nEw way with mash
more varieties, Boil some cauliflower with potatoes,
they loved it. then mash with milk and butter as normal.
People usually try spiCE-roastEd CauliflowEr
think of kale as as a new side dish, toss cauliflower florets
the curly green with a little oil and your favourite spice,
stuff. But there such as cumin or curry powder. roast
are actually a in a hot oven until lightly brown.
variety of colours makE morE of CauliflowEr ChEEsE
and leaf shapes, including red add crispy pancetta to the mix before
kale and cavolo nero – black cabbage baking until golden and bubbling.
– all of which are delicious steamed
and dressed with butter and salt, or ParsnIPs
added to a casserole.’ Small to medium parsnips are best for
Martin also grows the smaller, cooking. The bigger they get, the less
sweeter Red Russian and Hungry sweet and more fibrous they become.
Gap kales, whose baby leaves can Parsnips can be boiled, mashed, stewed
even be used in winter salads. or roasted, and work particularly well when
‘Hungry Gap is my favourite,’ he paired with other sweet ingredients like
says. ‘It’s quite sweet and, when maple syrup or honey.
you steam it, it reduces like spinach.’ swEEt parsnip CakEs
You can buy Martin’s kale at Use in place of grated carrots in your
Wye and Whitstable farmers’ favourite carrot cake recipe – they add
markets in Kent; Stoke Newington a sweet, earthy flavour.
farmers’ market in London; for Extra-CrunChy roast parsnips
through the farm’s veg box scheme Toss parboiled parsnip wedges with a
(ripplefarm little oil, polenta, parmesan and nutmeg,
organics.co.uk) then roast until golden.
or through BrunCh dish
the Growing Kale replace half the quantity of grated
Communities abundant, cheap and super-healthy, kale comes in a variety potato with grated parsnip in a hash
box scheme of hues from green and purple to practically black. Shredded or brown recipe.
(growing stripped of its stalks, kale suits quick cooking methods like
communities.org). blanching, steaming or stir-frying with a few punchy flavours
like garlic or chilli added at the end.
Easy ChinEsE add chinese flavours to steamed or boiled
Dates for your diary kale – toss through a dash of oyster sauce and some chopped
8 march Moretonhampstead Festival of ginger, garlic and a little chilli. Great with salmon, duck or pork.
Food, Drink and the Arts, Devon supErhEalthy salads Kale finely chopped in a food
(moretonfestival.com) processor can be added to grainy salads like tabbouleh
15-16 march Leek Food & Drink Festival, instead of chopped parsley.
Derbyshire (leekfoodanddrink.co.uk) spanish sidE dish Sizzle cubes of cooking chorizo in a wide
29-30 march Kendal Festival of Food, pan until crisp. add some shredded kale and a splash of water,
Cumbria (www.kendalfestivaloffood.co.uk) cover the pan and steam until wilted. Lovely with meaty white
fish or roast chicken.
March 2014 51
In season
Food lovers’
weekend
Saturday morning
With fewer tourists about, this is
Bath
Clare Hargreaves finds
a good time of year to discover
the city. Head to Bath Farmers’ plenty of great places
Market (bathfarmersmarket. to shop and eat in this Dine in style
co.uk) in Green Park Station. Chef Chris Staines has taken
picturesque city
Established in 1997, this was the Bath by storm since heading
UK’s first farmers’ market. Look are all baked on site. For lunch, up the kitchen at the Allium
out for local produce like dreamy there’s soup, stew and Ottolenghi- Brasserie (abbeyhotelbath.co.uk)
dessert tarts made by Paul Davis style salads, served with meat or in the Abbey Hotel, bang in the Exciting dishes
at the Allium
from Oven to You, bacon and charcuterie from owner Sam city centre. Enjoy imaginative Brasserie, in the
Abbey Hotel
sausages from Sandridge Wylde’s family farm. You can buy dishes with fusion flair (for seven
Farmhouse, choice cuts from the farm’s honey, apple juice and years Chris held a Michelin star
The Thoroughly Wild Meat charcuterie to take home, too. at London’s Mandarin Oriental LOCAL SPECIALITY
Company, and ewe’s cheeses Hotel). He uses ingredients such You can’t visit Bath without
crafted by Homewood Cheeses. Veggie bites as wasabi and miso to flavour tasting its famous bun,
For inventive food and great sauces to great effect – so a main supposedly first baked in Bath
coffee, try the Green Rocket might be Gilt head bream with a in 1680 by a Huguenot refugee
vegetarian café on Pierrepont scallop mousse and cucumber & called Solange Luyon – or Sally
Street. Look out for dishes such wasabi beurre blanc. The set Lunn, as she was nicknamed by
as Maple & thyme roasted early-dinner menu, at £21 for locals. You can still enjoy the bun,
vegetable salad with seared three courses, is a steal. a large brioche, at Sally Lunn’s
halloumi. It’s open for dinner tearoom at 4 North Parade
from Thursday to Saturday, too. Where to stay Passage (sallylunns.co.uk).
After dinner, drift upstairs
Afternoon pit-stop to one of the Abbey Hotel’s
Cheese heaven The stylish shop and café at 60 rooms, some with views
Stock up on Somerset cheeses Hartley Farm (hartley-farm. of the city’s historic Abbey.
at the Fine Cheese Company co.uk) in Winsley, south of Rooms start at £95, a bargain
(finecheese.co.uk), on Walcot Bath, are worth the brief drive. in well-heeled Bath.
Street in Bath’s ‘artisan’ quarter. Aberdeen Angus beef and
It has a café, too, offering delights Gloucester Old Spot pork is off Sunday lunch
such as Twice-baked Keen’s the farm, and the lamb is reared Explore Bath’s Georgian streets
cheddar soufflé. by owner Tom Bowles’s uncle on then head to the King William
the next-door farm. There’s a for award-winning gastropub
Coffee break great selection of local vegetables food (kingwilliampub.com) such
The cakes at Sam’s Kitchen and cheeses. The café is a as Slow-cooked lamb shank and
(samskitchendeli.co.uk), a good spot for lunch, and the Vanilla rice pudding with pears,
laid-back café a few doors up, homemade cakes are amazing. marshmallows & honeycomb.
Restaurants for Mother’s Day Y Polyn, Nantgaredig, Wales

O
F T HE BES T Talbot Hotel, Malton, Yorkshire The Seagrave Arms, (ypolynrestaurant.co.uk)
(talbotmalton.co.uk) Weston Subedge, Gloucs This gorgeous gastropub may be out in the
BBC chef James Martin has returned to his home (seagravearms.co.uk) Carmarthenshire sticks, but it’s worth the trek
town to head up the kitchen at this refurbished Settle beside the fire in one of the various rooms to enjoy hearty regional fare inside a fine old inn.
Grade II-listed hotel. Enjoy Yorkshire produce, in this Cotswolds manor. The atmosphere is Starters include Carmarthen ham with slaw, while
Photographs ALAMY, JASON INGRAM
from Wakefield rhubarb to Whitby crab. As well cosy yet slick – much like the food. Starter might main might be Salt-marsh Gower lamb. There are
as the lauded Beer-braised beef be a Breast of wood pigeon with Puy lentils and also fabulous desserts and
cheek, we loved the North coast main a Confit of Madgett’s Farm duck cassoulet. Sunday lunches. Set Sunday
halibut with Yorkshire chorizo and You’ll also find real ales from local breweries. If lunch from £18.50;
the Malton honey parfait. Set lunch you fancy making a weekend of it, there are eight mains from
from £18; Sunday lucnh, from £20. swanky ensuite rooms. Mains from around £14. around £10.
52 bbcgoodfood.com
Introducing the next gen-
eration 60cm Built-in Oven.
Reinvented from the inside
out with an extraordinary
77 litres of usable capacity
and unique ActiveVent™
oven system that maintains

heat and controls moisture
levels for the perfect roast
every time.
fisherpaykel.com
Everyday
Moneywise meals 10 dinners for £1 per person
A week of budget cooking – £20 for two, plus shopping list
Scandi-style sausage hash

with pickled beetroot Supper
for one
EASY FOLATE FIBRE VIT c 2 OF 5
A dAY
SERVES 1 PREP 20 mins

COOK 30 mins
2 pork sausages
200g/7oz potatoes, diced
(leave the skins on)
1 tbsp olive or vegetable oil
1 small onion, chopped
1 small apple, cored and
chopped
1 egg
2 cooked beetroot, grated
1 tbsp each honey &
mustard dressing and
cider or white wine vinegar
rocket, to serve
1 Boil a pan of water. Add the

sausages and cook for 5 mins,
then add the potatoes for another
5 mins. Drain well and slice the sausages.
2 Meanwhile, heat the oil in a small
Recipe SARAH COOK | Photograph SAM STOWELL | Food styling KATY GREENWOOD| Styling REBECCA NEWPORT
frying pan and fry the onion and apple

until softened. Add the sliced sausages, £1.89 per serving
potatoes and seasoning, then increase
the heat and fry until golden and crispy,
mashing the potatoes a little as you fry.
If your pan is ovenproof, crack the egg
on top and grill for a few mins until
cooked to your liking. If not, fry the
egg in a second pan.
3 Mix the grated beetroot, dressing
and vinegar together, and serve
with the hot sausage hash, fried
egg and rocket.
PER SERVING 829 kcals, protein 27g,
carbs 66g, fat 51g, sat fat 14g, fibre 9g,
sugar 24g, salt 3.2g

Make it tonight
Cheap, easy and satisfying – new dishes you’ll make again and again…
Recipes katy gReenwood Photographs SaM StoweLL
BudgeT SPECIAL
Less than £1 per portion
Pizza baked potato

1 oF 5
EASY FIBRE A dAY
SERVES 4 PREP 5 mins COOK 1 hr 45 mins
4 baking potatoes
1 tbsp olive oil
½ red onion, finely chopped
1 garlic clove, crushed
60g pack sliced pepperoni, torn
400g can chopped tomatoes
½ x small pack basil leaves, shredded
100g/4oz grated mozzarella

Scrub the potatoes and dry well, then
prick several times with a fork. Bake
directly on the oven shelf for 1-1½ hrs,
until they feel soft. If you are short of
time, prick each potato with a fork,
wrap in a sheet of kitchen paper
and microwave on High for
8-10 mins until soft inside.
2 While the potatoes cook, heat
the oil in a small pan and sauté the
onion for 5 mins to soften. Stir in
the garlic and pepperoni, and cook
for 1-2 mins, then add the chopped
tomatoes. Bring to the boil, then
simmer for 5 mins. Season and stir
in half the basil. Spoon over the split
potatoes and top each one with a good
handful of cheese and the rest of the basil.
PeR SeRVIng 415 kcals, protein 15g, carbs 59g,
Two favourites in one

95p per serving

Everyday
Spicy sausage 1 Heat the oil in a large frying pan.

& bean one-pot Cook the onion and sausages over a
fairly high heat for 8-10 mins, turning the
1 oF 5
EASY FIBRE A dAY sausages often so they brown all over.
SERVES 4 PREP 5 mins COOK 20 mins 2 Add the garlic to the pan with the
kidney beans and their sauce. Half-fill one
1 tbsp vegetable oil of the cans with water, swirl and then
1 onion, thickly sliced add this to the pan. Stir everything
8 Cumberland sausages together and bring to the boil. Turn
1 fat garlic clove, crushed down to simmer and cook for 10 mins,
2 x 400g cans kidney beans in or until the sausages are cooked through.
chilli sauce Season and sprinkle with the parsley.
2-3 sprigs curly parsley, chopped PeR SeRVIng 524 kcals, protein 24g, carbs 41g,
Taste team comment

‘Such a winter-warming dish.
the chilli sauce from the kidney
beans gave the recipe a nice
kick and the sausages were
meaty and tender. ’ ISSy
Ready in less
than 30 minutes
88p per serving
MARCH 2014 bbcgoodfood.com

New way with
meatballs
Scandi meatballs 1 Heat the oil in a large lidded pan.
96p per serving
Cook the meatballs for 3-4 mins over
EASY
a medium heat, turning often so that
SERVES 4 PREP 5 mins COOK 30 mins they brown all over. Remove from the
pan with a slotted spoon and drain away
1 tbsp vegetable oil any excess oil, reserving about 1 tbsp.
12 beef meatballs 2 Add the onion and garlic to the pan
1 onion, finely chopped and cook for 4-5 mins, stirring to soften.
1 garlic clove, finely chopped Stir in the soup with half a can of water.
294g can condensed mushroom soup Return the meatballs to the pan and bring
½ x small pack dill, roughly chopped to the boil. Turn down the heat, cover
2 tsp mustard – french, wholegrain, or and simmer for a further 10-15 mins
whatever you have in your cupboard until the meatballs are cooked through.
mashed potato and cooked cabbage, Stir in the dill, mustard and some
to serve seasoning. Serve with mashed potato
and cabbage.
Bhaji frittata
EASY lOW 1 Of 5 GOOd
cAl A dAY 4 YOu

Leftovers are perfect
for a lunchbox 2 tbsp vegetable oil
71p per serving 2 onions, thinly sliced
1 garlic clove, finely chopped
2 tsp mild curry powder
450g/1lb potatoes, coarsely grated
and any excess liquid squeezed out
6 medium eggs, beaten
100g/4oz frozen peas
small pack coriander, roughly chopped
mango chutney, natural yogurt and
naan bread, to serve (optional)

Heat the oil in an ovenproof frying pan
and fry the onion for about 10 mins over
a medium heat until golden. Add the garlic
and curry powder and cook for 1-2 mins.
2 Next, add the grated potatoes and
cook for 5-8 mins, stirring occasionally.
You want the potatoes to soften, but also
catch a little and turn golden in patches.
Season the eggs, then pour into the pan
with the peas and most of the coriander,
swirling to coat the potato mixture.
Cook for 1 min more, then transfer to
the oven for 10 mins until the eggs have
set. Sprinkle with the remaining coriander
and serve with mango chutney, natural
yogurt and naan bread, if you like.

Everyday
Speedy storecupboard supper

91p per serving
Taste team comment

‘There wasn’t an element to this
dish that I didn’t enjoy. I loved
the prep, it looked good, tasted
great and was very filling. A perfect
midweek meal. Will cook it again.’ DAWN
Pilchard puttanesca 1 tbsp tomato purée then add the pilchards with their sauce.
425g can pilchards in tomato sauce Cook, breaking up the fish with a wooden
EASY cAlcium iRON 1 Of 5
OmEGA-3 A dAY 70g pack dried black olives with herbs spoon, then add the olives and continue
SERVES 4 PREP 10 mins COOK 10 mins (we used crespo), roughly chopped to cook for a few more mins.
shaved Parmesan, to serve 2 Drain the pasta and add to the pan
300g/11oz spaghetti with 2-3 tbsp of the cooking water.
1 tbsp olive oil 1 Cook the pasta following pack Toss everything together well, then
1 onion, finely chopped instructions. Heat the oil in a non-stick divide between plates and serve,
2 garlic cloves, crushed frying pan and cook the onion, garlic and scattered with Parmesan.
1 red chilli, deseeded and finely chilli for 3-4 mins to soften. Stir in the PER SERVING 510 kcals, protein 28g, carbs 58g,
chopped tomato purée and cook for 1 min, fat 19g, sat fat 3g, fibre 5g, sugar 6g, salt 2.0g

Chorizo & rosemary
pearl barley risotto
EASY LOW 1 Of 5
CAL A dAY
225g chorizo ring, sliced

1 onion, finely chopped
1 garlic clove, finely chopped
300g/11oz pearl barley
400g can chopped tomatoes with
sliced olives
1 litre/9fl oz hot chicken stock, made
with 1 stock cube
2 stalks rosemary, leaves chopped
1 Heat a non-stick frying pan over

a medium heat and fry the chorizo
for 3-4 mins until it turns golden and
releases its oil. Remove with a slotted
spoon and set aside.
2 Add the onion and garlic to the pan,
and cook for 3-4 mins, until they begin
to soften. Add the pearl barley and stir
well to coat in the oil, before tipping in
the chopped tomatoes and the chicken
stock. Bring just to the boil, then turn
down to a simmer and cook for 30 mins,
stirring occasionally, until all the liquid
has been absorbed and the pearl barley
is tender. You may need to top up with
a little extra water as you go.
3 Season and stir in the rosemary
and chorizo to serve.
Punchy flavours
99p per serving
Make more Smoked haddock 1 In a blender, whizz the sweetcorn,

& creamed corn curry along with any liquid from the can,
of frozen fish into a rough purée and set aside.
99p per serving EASY LOW 1 Of 5
CAL A dAY 2 Heat the oil in a large lidded frying pan
SERVES 4 PREP 10 mins COOK 30 mins and cook the onion for 2-3 mins to soften.
Add the curry powder and garlic and
325g can sweetcorn cook for 1 min more until fragrant.
1 tbsp vegetable oil 3 Tip the creamed coconut into the pan
1 onion, roughly chopped with 300ml water, stirring until the creamed
1 tbsp mild curry powder coconut dissolves. Add the puréed
1 garlic clove, crushed sweetcorn and bring to the boil. Place the
1 x 50g sachet creamed coconut, haddock fillets in the sauce, then reduce
chopped the heat to a simmer. Cover and cook
4 frozen smoked haddock fillets for 20 mins, or until the fish is cooked
cooked rice, to serve through. Season and serve with rice.

Everyday
Your new
midweek favourite
99p per serving
Spicy oven-baked
chicken & chips
EASY

COOK 40-45 mins
1 tbsp Cajun seasoning

zest and juice 1 lime
750g/1lb 2oz large potatoes, cut into
chips
1kg/2lb 4oz chicken wings
green salad or coleslaw and ketchup,
to serve

In a bowl, whisk together the Cajun
seasoning, vegetable oil, lime zest
and juice. Toss the chips, wings and
Cajun mixture together in batches,
so that everything is well coated.
2 Cover a large baking sheet with
foil, then arrange the chips around
the outside and the wings in the middle.
Season and bake for 20 mins, then turn
the chips and return to the oven for
a further 20-25 mins until the chips
and wings are golden. Serve with green TIP If you need to use 2 baking sheets,
salad, or coleslaw and ketchup. make sure you have an even amount of
PER SERVING 518 kcals, protein 34g, carbs 32g, chicken and chips on each tray, so that all
fat 28g, sat fat 7g, fibre 3g, sugar 2g, salt 0.5g the chips soak up the tasty chicken juices.

Everyday
Deliciously
low-fat meal
99p per serving Corned beef hash
EASY
500g/1lb 2oz potatoes, peeled and

chopped
1 onion, roughly chopped
340g can corned beef, cut into cubes
2 tbsp Worcestershire sauce
baked beans, and a little curly parsley,
roughly chopped, to serve (optional)
1 Put the potatoes in a pan, cover

with cold water and bring to the boil.
Cook for about 6-7 mins, then drain.
2 Heat the oil in a non-stick frying pan
and cook the onion for 3-4 mins over
a medium heat. Add the potatoes
and corned beef, and push down with
a spatula to crisp up, cooking for about
5 mins. Turn the mixture over, trying
not to beak up the meat and potatoes
too much, then add the Worcestershire
sauce. Cook for another 5 mins, pushing
down to crisp the base again. Season
a little, then serve with baked beans
and a sprinkling of parsley, if you like.
Tastes as good
as you remember
89p per serving
Udon noodle soup 1 In a large pan, dissolve the stock cube

in 1 litre of water and stir in the teriyaki
EASY LOW LOW 1 OF 5
FAT CAL A dAY sauce. While the soup base comes to
SERVES 4 PREP 5 mins COOK 10 mins the boil, heat the oil in a frying pan
Food styling katy GREENwood | Styling REbEcca NEwPoRt
and cook the mushrooms over a high

1 vegetable stock cube heat, for 2-3 mins, until they turn golden.
50ml/2fl oz teriyaki sauce Add the spring onions and cook for
1 tbsp vegetable oil 1 min more, then set aside.
140g/5oz chestnut mushrooms, sliced 2 Once the soup base has come to the boil,
½ bunch spring onions, thinly sliced add the noodles and cook for 4 mins. Add
140g/5oz udon noodles the spinach and cook for 1 min more until
200g bag spinach just wilted. Stir in the mushrooms, spring
onions and some seasoning, and serve.
fat 4g, sat fat none, fibre 3g, sugar 8g, salt 1.9g

In next month’s issue
Plan your easter cooking
Celebration family lunch ● Simnel breakfast loaf FREE
Make weekends special COOKBOOK
Friday-night Indian ● Duck & pancakes ● Moroccan feast for friends
Teatime
bakes
Chocolate heaven
Exclusive! Recipes from the Great British Bake Off winners ● Top-quality bars
Just for two – Ravioli with Stunning centrepiece –

artichokes & leeks Rhubarb crumble trifle
James Martin’s Herb-

crusted leg of lamb
Delicious veggie meal – Baking challenge! Edd Kimber’s

Lentil & sweet potato stew White chocolate tarts
Storecupboard supper – Macaroni

cheese with bacon & pine nuts
ON SALE FROM
5 MARCH
Feed 2 for £20
Head to the shops with
our clever, cost-conscious
Tuesday
shopping list and you can be Smoky sweet potato & bean
sure you won’t go over budget cakes with citrus salad
recipes JeMMA MOrpHet
EASY 4 Of 5 GOOd
fIBRE fOLATE VIT c A dAY 4 YOu
photographs SAM StOwell
cakes only
SErVES 2 PrEP 15 mins cOOK 15-20 mins
£1.63 per serving
Your shopping list for the week 1 sweet potato (around 200g/7oz),
cut into cubes
fruit & veg
n 200g/7oz green
n 1 carrot
n 2 courgettes
Monday 400g can red kidney beans, drained
and rinsed
beans n vacuum-packed Sichuan-style 3 spring onions, finely sliced
n 2 red chillies cooked beetroot pork & green bean stir-fry small bunch of coriander, chopped
n 1 garlic bulb (not in vinegar) 1 tbsp chipotle paste
EASY LOW 1 Of 5
cAL fIBRE A dAY
n chunk of fresh n small bunch dill 2 tbsp sunflower oil
ginger n 70g bag lamb’s SErVES 2 PrEP 15 mins cOOK 15 mins 2 tbsp mayonnaise
n 8 spring onions lettuce £1.42 per serving juice 1 lime
n 1 sweet potato n 2 onions 1 Little Gem lettuce, torn
(around 200g/7oz) n 1 lemon 100g/4oz basmati rice ½ cucumber, halved lengthways and
n small bunch n 100g cherry 200g/7oz green beans, topped sliced on the diagonal
coriander tomatoes and tailed, then halved 1 carrot, halved lengthways and sliced
n 1 lime n small bunch flat-leaf 1½ tbsp sunflower oil on the diagonal
n 1 little gem lettuce parsley 140g/5oz pork mince
n ½ cucumber 4 tsp dark soy sauce
2 tsp rice wine
dairy 1 tsp caster sugar
n ½ x 150g ball mozzarella ¼ tsp Sichuan pepper, lightly crushed
n small tub crème fraîche using a pestle and mortar
n small pot greek-style yogurt 1 red chilli, halved and sliced
meat 4 fat garlic cloves, finely chopped
n 140g/5oz pork mince 1 small knob of ginger, finely chopped
n 4 good-quality pork sausages 3 spring onions, 2 finely chopped,
n 200g/7oz lamb mince 1 sliced for garnish
dry goods 2 tsp sesame oil
n 400g can kidney beans 1 Microwave the sweet potato on high
n 400g can chopped tomatoes 1 cook the rice following pack instructions. for 6 mins until tender. Lightly mash the
Boil the beans for 4 mins, then drain under beans, then add the potatoes, 2 spring
check your fridge, freezer cold water, pat dry and set aside. onions, coriander, chipotle paste and
and cupboards 2 In a large non-stick wok or frying pan, seasoning. Mash a little more until the
n 100g/4oz basmati n 1 tbsp Sherry vinegar heat 1 tbsp of the oil. add the pork mince potato is combined. Shape into 4 cakes.
rice n 1 tbsp clear honey and fry for a few mins, breaking up into 2 heat the oil in a non-stick frying pan, then
n 3½ tbsp sunflower oil n 2 eggs small pieces with the back of a spoon. fry the bean cakes for 4-5 mins each side.
n 4 tsp dark soy sauce n 1 tsp dijon mustard Stir in half the soy, the rice wine and sugar 3 Meanwhile, mix the mayo, lime juice
n 2 tsp rice wine n 1 tbsp roasted and cook for 30 secs more. When the and seasoning in a bowl. add remaining
n 1 tsp caster sugar chopped hazelnuts meat is cooked through, tip onto a plate. onion and salad ingredients and toss well.
Food styling kAtY greeNwOOd | Styling rebeccA NewpOrt
n ¼ tsp Sichuan n a couple of slices 3 heat the remaining oil in the pan. Serve alongside the bean cakes.
pepper of bread add the pepper, chilli, garlic, ginger and per SerVINg 431 kcals, protein 24g, carbs 39g,
n 2 tsp sesame oil n butter chopped onions, and stir-fry for 2 mins fat 24g, sat fat 3g, fibre 10g, sugar 15g, salt 1.4g
n 1 tbsp chipotle paste n 100g/4oz bulghar until ginger and garlic are softened. Tip
n 2 tbsp mayonnaise wheat in the beans, heat through, then add the Taste team comment
n 5½ tbsp olive oil n 1 tbsp tahini paste mince – stir-fry for 2 mins until hot. Stir in ‘I enjoyed this dish – the lime
n a pinch of chilli flakes n 2 tsp cumin seeds the rest of the soy and sesame oil. Scatter gave the flavours added zing.
n 200g/7oz big pasta n 2 tsp ground with spring onions and serve with rice. I would cook this again,
shapes – we used coriander per SerVINg 447 kcals, protein 20g, carbs 48g, but might shave the carrot
rigatoni fat 19g, sat fat 4g, fibre 6g, sugar 6g, salt 2.0g into strips next time.’ FIONA

Everyday
Wednesday Friday
courgette, sausage Spiced lamb with bulghar
& rigatoni bakes & tahini dressing
EASY cALcIum fOLATE VIT c 2 Of 5
A dAY EASY VIT c IRON 2 Of 5
A dAY
after assembling SErVES 2 PrEP 15 mins cOOK 25 mins

SErVES 2 PrEP 5 mins cOOK 25 mins £2.22 per serving
£1.42 per serving
2½ tbsp olive oil
1 tbsp olive oil 2 onions, halved and thinly sliced
4 good-quality pork sausages 3 garlic cloves, crushed
2 courgettes, sliced on the diagonal 1 red chilli, deseeded and finely
then chopped into batons chopped
3 garlic cloves, finely sliced 100g/4oz bulghar wheat
pinch of chilli flakes 1 tbsp tahini paste
400g can chopped tomatoes juice 1 lemon
200g/7oz rigatoni 2 tbsp Greek-style yogurt
½ x 150g ball mozzarella, patted dry
and torn into chunks
Thursday 2 tsp each cumin seeds and ground
coriander
roasted beetroot 200g/7oz lamb mince
1 heat the oil in a large frying & egg salad 100g/4oz cherry tomatoes, quartered
pan. Squeeze the sausagemeat out of 2 spring onions, finely sliced
EASY fOLATE 2 Of 5
the skins, breaking it into little chunks, A dAY small bunch flat-leaf parsley, chopped
and pop in the pan. Fry for 8 mins SErVES 2 PrEP 10 mins
until golden and cooked through. cOOK 20-25 mins £1.46 per serving 1 heat 2 tbsp oil in a non-stick frying pan.
Tip in the courgettes, garlic and a pinch Tip in the onions and cook for 15 mins
of chilli flakes. Fry for a few mins until 200g/7oz vacuum-packed cooked until caramelised – 5 mins from the end,
just tender. Pour over the chopped beetroot (not in vinegar), cut add 2 cloves of the garlic and the chilli.
tomatoes, season and bubble down into wedges remove from the pan and set side.
for 5 mins or so, adding a splash of 2 tbsp olive oil 2 cook the bulghar wheat following
water if it’s looking too thick. 3 tsp Sherry vinegar pack instructions, then drain thoroughly.
2 Meanwhile, cook the pasta following 1 tbsp clear honey Mix the tahini, 1 tbsp of the lemon
pack instructions. Drain and stir through 2 eggs juice, the remaining garlic, yogurt and
the sauce and spoon everything into 2 2 tbsp crème fraîche seasoning together, and thin with
small flameproof dishes. 1 tsp dijon mustard 1-2 tbsp of water.
3 heat the grill to high. Dot the cheese a few stalks of dill, most finely 3 In the onion pan, heat the remaining
on top of the sausage dishes, then place chopped, a few small fronds picked oil. add the cumin seeds and coriander
under the grill until the cheese is golden for garnish and fry for a min. add the mince and fry
and bubbling (about 5-10 mins), and serve. 70g bag lamb’s lettuce for 5 mins until cooked through. Tip in the
per SerVINg 834 kcals, protein 38g, carbs 73g, 1 tbsp roasted chopped hazelnuts onion mix and heat through.
fat 44g, sat fat 16g, fibre 5g, sugar 13g, salt 3.1g 2 slices bread and butter, to serve 4 Stir the tomatoes, spring onions, parsley,
Next remaining lemon juice and seasoning into
Taste team comment 1 heat oven to 200c/180c fan/gas 6. month the bulghar wheat, then spread it out on
‘So delicious – the courgette Pop the beetroot in a roasting tin, feed a serving dish. Top with the lamb mince
worked well with the tomato add half the oil, 2 tsp of the vinegar, your family and a drizzle of yogurt dressing.
sauce; I loved the pieces of the honey and seasoning. roast for for £30 per SerVINg 646 kcals, protein 30g, carbs 51g,
sausage and the mozzarella gave it 20-25 mins, tossing twice until sticky. fat 36g, sat fat 10g, fibre 5g, sugar 10g, salt 0.3g
a lovely creaminess.’ ISSY Leave to cool for a few mins.
2 Meanwhile, put the eggs in boiling
water. Turn down the heat and
simmer for 10 mins, then run under
cold water to cool. Peel and halve.
3 Mix the remaining oil, crème fraîche,
mustard, the final tsp of vinegar and
chopped dill together. Toss the lamb’s
lettuce in the dressing, and arrange
on plates with the roasted beetroot
and egg. Scatter with a few more
dill fronds and tumble over the nuts.
Serve with bread and butter.
per SerVINg 363kcals, protein 11g, carbs 18g,

today we will sit
instead of rushing.
taste, instead of wolfing.
slow down.
eat to enjoy.
yes, this is the life.
NEW LURPAK® SLOW CHURNED BUTTER .

MADE IN SMALL BATCHES
FOR A FULLER FLAVOUR .
Weekend
Great-value baking and entertaining
 Cooking with mum  Pasta dishes to impress

James Martin’s budget dinner party Thrifty traybakes
James Martin’s
£5-a-head feast
James Martin, host of BBC one’s Saturday Kitchen, creates a fabulous dinner party menu
that will impress your friends – without having to blow the budget Photographs SaM StoweLL
You might think in my world it’s all premium steak and fancy canapés, but Budget SPECIAL
cooking on a budget is a subject close to my heart – even more so since I’ve
been helping the NHS to improve hospital food in my BBC One series, Great value menu for 8
Operation Hospital Food, starting this month. It’s possible to create delicious • cauliflower & apple soup
meals without spending a fortune. Just stick to ingredients that are in season, • chicken & cider fricassée with
so cheap and plentiful, and be imaginative. For example, apple ‘matchsticks’ parsley croûtes
elevate a simple soup to something worthy of a smart restaurant. • individual rhubarb ripple Pavlovas
Cauliflower & apple soup

EASY cAlciuM 3 OF 5
FOlATE FiBRE ViT c A dAY
GluTEn
FREE
SERVES 8 PREP 5 min COOK 25 mins

82p per serving
Take two classic British ingredients and

whip up a light, fresh soup.
50g/2oz butter
4 onions, thinly sliced
1.5kg/3lb 5oz cauliflower (about
2 large cauliflowers), broken up
into very small florets
8 eating apples – 6 cored, peeled and
chopped, 2 unpeeled and cut into
matchsticks (mix with a squeeze of
lemon juice to stop going brown)
2 vegetable stock cubes, or gluten-
free alternative, crumbled
1.5 litres/2¾ pints milk
8 tbsp single cream
olive oil, for drizzling
Food styling Katy greenwood | Styling reBeCCa newPort | wine notes SaraH Jane eVanS Mw
a few thyme sprigs, leaves picked
1 Melt the butter in a saucepan, add the

onions and fry gently until softened. Add
the cauliflower and diced apple and fry for
5 more mins. Add the stock cubes and
milk and bring to the boil, then reduce
to a simmer and cook for 5 mins, or until
the cauliflower and apples are tender.
2 Use a hand blender or liquidiser to
purée the soup until smooth and season
(the soup can now be chilled for up to
48 hours or frozen, just reheat to serve).
Divide into bowls and swirl 1 tbsp cream
in each along with a drizzle of oil. Top
with the apple matchsticks and thyme.
Per SerVIng 284 kcals, protein 15g, carbs 27g,

Weekend
Chicken & cider fricassée with parsley croûtes

Chicken & cider fricassée Individual rhubarb
with parsley croûtes ripple Pavlovas
1 of 5
A little effort A 1 of 5 GlUten
A little effort A
dAy dAy free
SERVES 8 PREP 10 mins SERVES 8 PREP 15 mins COOK 1 hr

COOK 2 hrs 20 mins £2.81 per serving £1.20 per serving
Chicken cooked this way, with tarragon and Forced rhubarb, grown mainly in Yorkshire, is
white wine, is a dish I’ve always loved. Swap a welcome sight as the first homegrown fruit
the wine for cider and it transforms it into of the year. This recipe is a great way to
something quintessentially English. showcase its vibrant pink hue and one that
will go down a treat with your guests.
2 tbsp olive oil
2 whole chickens (1.5-2kg/3lb 5oz-4lb 800g/1lb 12oz rhubarb stems, cut into
8oz each), each jointed into 8 pieces, small batons
or 16 bone-in chicken pieces 200g/7oz caster sugar
300g/11oz smoked streaky bacon, 2 vanilla pods, split in half lengthways
chopped 600ml pot double cream
2 onions, finely chopped for tHe MerinGUe
2 carrots, finely chopped 5 large free-range egg whites, at room
2 celery stalks, finely chopped temperature
500g pack chestnut mushrooms, 300g/11oz caster sugar
quartered 2 tsp cornflour
4 tbsp plain flour
500ml bottle dry cider the bone. WHAT TO 1 Heat oven to 140C/120C fan/gas 1.
1.5 litres/2¾ pints chicken stock 4 Carefully lift out the cooked chicken DRINK Line two large baking sheets with
5 sprigs thyme and cover with foil to keep warm. For the starter non-stick baking parchment. Draw eight
2 bay leaves Discard the herbs. Turn up the heat and main, try circles, 6-8cm in diameter, on the
150ml/¼pt double cream and simmer the remaining liquid until Morrison’s new parchment, then flip over. In a large bowl,
2 tbsp english mustard reduced by about half. low-priced range. whisk the egg whites until stiff peaks
small pack tarragon leaves, chopped 5 Meanwhile, make the croûtes. Heat Their South African form. Gradually whisk in the sugar until
for tHe CroUteS oven to 220C/200C fan/gas 7. In a small Chardonnay 2013, thick and glossy, then the cornflour. Pile
large pack curly parsley, leaves very bowl, mix together the parsley leaves, 13.5%, is great the meringue in soft swirls onto the
finely chopped, stalks reserved for oil and plenty of salt and pepper. Dip value at £4.99; marked circles on the baking parchment,
the chicken one side of each baguette slice into the light, fresh and then bake on the lowest shelf for 1 hr
100ml/3½fl oz olive oil mixture to coat, then place, herb-side versatile. Serve until crisp on the outside and dry
1 baguette, sliced into rounds up, on a baking tray and bake until it cool. underneath. Cool, then gently peel off the
golden, about 15-20 mins. With the paper. Can be made up to a day in
1 Heat the oil in your largest flameproof 6 Add the cream, mustard and tarragon dessert, choose advance, just store in airtight containers.
casserole or deep pan. Season the to the sauce and season to taste. Return Gallo’s Summer 2 Place the rhubarb batons in a large pan
chicken and brown in batches. Transfer the chicken to the casserole and warm Red NV, California, along with the sugar, vanilla and about
to a plate. Reduce the heat and add the through. Serve with the croûtes and USA, 10.5% (£6.99, 200ml water. Bring to a gentle simmer,
bacon to the pan. Fry until golden and your favourite seasonal vegetables. Sainsbury’s) – it’s then cook very gently until just soft.
crisp, then set aside with the chicken. PER SERVING 836 kcals, protein 56g, carbs 31g, brimming with Discard the vanilla. Remove the rhubarb
Add the onions, carrots, and celery to the fat 52g, sat fat 14g, fibre 4g, sugar 8g, salt 2.9g berry fruits. from the pan, reserving the cooking
pan, scraping up any browned bits with a Serve cold. liquid. Purée half of the fruit with a hand
wooden spoon. Fry over a low heat until blender or liquidiser, then strain into a
soft and starting to brown. bowl through a fine mesh sieve.
2 Add the mushrooms and continue to 3 Reduce the rhubarb cooking liquid
cook for a further 4-5 mins. Stir in the Taste team comment until thick and syrupy. Leave rhubarb and
flour until it disappears, then stir in the ‘The soup was very easy to syrup to cool (can be made up to 2 days
cider and stock and bring to the boil, make, and tasted creamy with a ahead and chilled until needed).
scraping any bits stuck to the bottom good flavour – the apple added 4 To serve, whip the cream until it just
of the pan. At this stage, if you haven’t a fresh contrast. Next time, I might add forms peaks. Carefully ripple the rhubarb
got enough room to add back all the celeriac or scallops. purée through the cream. Plate each
chicken and bacon, split the sauce ‘The main was very comforting – meringue and spoon on some of the
between two pans. I love slow-cooked chicken – and the rhubarb rippled cream. Top with the
3 Tie the thyme, parsley stalks (from croûtes added a nice texture. I would remaining batons and spoon some
amount used for croûtes) and bay leaves probably make this ahead and freeze it of the rhubarb syrup on top and
together with kitchen string (in two for a weekend supper. around the plate.
bunches if you’ve had to split the sauce) ‘The dessert looked delicious, and PER SERVING 636 kcals, protein 4g, carbs 65g,
and add to the casserole along with the was really simple. There was a good fat 40g, sat fat 25g, fibre 2g, sugar 65g, salt 0.2g
chicken and bacon. Bring to a simmer. balance of sweet and sharp, and the
Cover and cook for 1 hr 15 mins until the crisp, chewy meringues were lovely.’
chicken is tender and coming away from TOBY

Weekend
Make the meringues and rhubarb in advance

Pasta fantastica!
We tend to take pasta for granted in this country – it’s the storecupboard
staple we turn to for a quick midweek supper. But with a little inspiration
from the Italians, it can be transformed into an impressive dish to serve
to friends or for an indulgent supper for two. Cassie Best shows you how
Photographs DavID Munns
Venetian duck ragu

Weekend
This seafood pasta is a great Friday

night supper – quick and easy to
prepare, yet feels worthy of a candlelit
table for two. Use any seafood you like
– to keep costs down use mussels,
clams and squid, or if you want to
splash out, include juicy prawns and
scallops. It’s important to undercook
the pasta a little before adding it to
the sauce – you want it to continue
cooking a little so it soaks up the
amazing flavours
Special seafood & saffron pasta

Venetian duck ragu Special seafood WHAT TO Baked conchiglioni
& saffron pasta DRINK with sausage, sage
eASy loW 2 of 5 Good
fAt iroN A dAy 4 you sauce only For the duck ragu & butternut squash
1 of 5
A little effort iroN A
SERVES 6 PREP 15 mins dAy and baked
1 of 5
eASy cAlcium A
COOK 2 hrs 30 mins SERVES 2 PREP 25 mins COOK 25 mins sausage pasta, dAy
pick the gloriously SERVES 4-6 PREP 30 mins

Like all the best ragus, this one is slowly 3 firm tomatoes perfumed and COOK 1 hr 10 mins
simmered until the meat is meltingly tender. 200g/7oz fusilli lunghi or another long densely fruity
It’s also good value – four duck legs feed six. thin pasta shape Syrah Reserva 1 small butternut squash, peeled,
It might seem like an unusual addition, but 2 tbsp olive oil Falernia 2010 from seeds discarded, flesh chopped
the cinnamon really lifts the dish. In Venice, 3 garlic cloves, thinly sliced Chile’s Elqui Valley, into small cubes
this sauce would usually be served with thick, 100g/4oz king prawns, deveined 14% (£11.99, 2 tsp olive oil
noodle-like pasta called bigoli, but I like it 100g/4oz scallops, halved if very large Morrisons). small pack sage, leaves picked and
with these large tubular shapes called 300g/11oz mussels, shells cleaned For the seafood roughly chopped
paccheri, or try pappardelle (ribbon pasta). 150ml/¼pt white wine pasta, try the Extra 8 good-quality sausages
good pinch saffron, mixed with 3 tbsp Special Falanghina good grating nutmeg, about
1 tbsp olive oil hot water 2012, 12.5% (£5.25, ¼ of a whole one
4 duck legs zest 1 lemon, plus juice ½ Asda). This Italian 350g/12oz conchiglioni
2 onions, finely chopped 4 tbsp single cream white from Puglia 50g/2oz butter
2 fat garlic cloves, crushed small pack parsley, chopped has a creamy 50g/2oz plain flour
2 tsp ground cinnamon 2 tbsp pine nuts, toasted richness with a 850ml/1½ pints milk
2 tsp plain flour bright citrus lift. 50g/2oz Parmesan, grated, plus extra
250ml/9fl oz red wine 1 Bring a large pan of salted water to for sprinkling
2 x 400g cans chopped tomatoes the boil and have a bowl of cold water 100g/4oz fontina, grated, or 125g ball
1 chicken stock cube, made up to to hand. Cut a small cross in the base of Where mozzarella, chopped
250ml/9fl oz stock each tomato and add to the hot water, To buy drizzle of truffle oil (optional)
3 rosemary sprigs, leaves picked then after 15 secs, scoop out with a Many supermarkets
and chopped slotted spoon (but keep the water boiling now sell good quality, 1 Place the squash in a microwavable
2 bay leaves for the pasta) and plunge into the cold interesting pasta bowl with 1 tbsp water. Cook in the
1 tsp sugar water. Leave the tomatoes to cool for shapes. Buy paccheri microwave on High for 10 mins or until
2 tbsp milk 30 secs, then remove. Use a small sharp from Morrisons and soft. Meanwhile, heat the oil in a frying
600g/1lb 5oz paccheri or knife to peel away the skin, starting at Asda, fusilli lunghi pan, add the sage leaves and sizzle for
pappardelle pasta the base where you made the cross. Cut from Waitrose 1 min. Remove the sausages from their
Parmesan, grated, to serve each tomato into quarters then cut out or Tesco and skins and divide into small balls about the
and discard the seeds and any membrane. conchiglioni from size of unshelled hazelnuts. Add to the
1 Heat the oil in a large pan. Add the duck Cut into small dice, then set aside. Tesco. orrechiette pan and fry until browned. Add half
legs and brown on all sides for about 2 Add the pasta to the boiling water and is available in most the squash and set aside. Mash the
10 mins. Remove to a plate and set aside. cook for 2 mins less than it says on the supermarkets and remaining squash with any liquid from
Add the onions to the pan and cook for pack. Meanwhile, heat the oil in a large strozzapreti or the bowl, the nutmeg and seasoning.
5 mins until softened. Add the garlic and frying pan (you’ll need to use one with a caserecce can be 2 Heat oven to 220C/200C fan/gas 7.
cook for a further 1 min, then stir in the lid) and add the garlic, sizzle for 2 mins found in Carluccio’s. Cook the pasta following pack
cinnamon and flour and cook for a further until just starting to turn golden, then instructions. Meanwhile, melt the butter
min. Return the duck to the pan, add push to one side of the pan. Increase the in a saucepan, then add the flour and stir
the wine, tomatoes, stock, herbs, sugar heat and add the prawns and scallops, to a paste. Cook for 1-2 mins, stirring the
and seasoning. Bring to a simmer, then fry for 1-2 mins until the prawns are pink whole time, then gradually mix in the milk
lower the heat, cover with a lid and cook and the scallops are just turning golden, until you have a smooth sauce. Add the
for 2 hrs, stirring every now and then. then scoop out of the pan and set aside mashed squash, Parmesan and plenty of
2 Carefully lift the duck legs out of the on a plate. Add the mussels, white wine, seasoning. Add 3-4 tbsp of the sauce to
sauce and place on a plate – they will saffron (with its soaking liquid) and some the sausage mix to moisten it a little.
Food styling LIzzIE HARRIS | Styling VICToRIA ALLEN | Wine notes SARAH JANE EVANS MW
be very tender so try not to lose any seasoning. Cover the pan with a lid 3 Spread the remaining squash sauce
of the meat. Pull off and discard the and leave to steam for 3 mins until over the base of a large, shallow baking
fat, then shred the meat with 2 forks the mussels open (discard any which dish. Drain the pasta, but keep a little
and discard the bones. Add the meat stay closed). liquid in the pan to stop the shells from
back to the sauce with the milk and 3 Add the lemon zest and juice and sticking together. Fish any broken bits of
simmer, uncovered, for a further the cream to the sauce and check the pasta out of the pan and scatter these
10-15 mins while you cook the pasta. seasoning. Drain the pasta and add this over the sauce. Line up the shells on top,
3 Cook the pasta following pack too, along with the prawns, scallops and pushing them down into the sauce so
instructions, then drain, reserving a cup diced tomato. Toss everything together, TIP If you’re not only the tops of the shells are poking out.
of the pasta water, and add the pasta to and bubble for another 2 mins, or until keen on the taste of Fill each shell with the sausage mixture.
the ragu. Stir to coat all the pasta in the the pasta has absorbed some of the truffles, or want to Scatter with fontina or mozzarella, grate
sauce and cook for 1 min more, adding a sauce and is cooked through. Scatter keep costs down, over some extra Parmesan and drizzle
splash of cooking liquid if it looks dry. with parsley and pine nuts and give simply leave the with a little truffle oil, if you like. Bake for
Serve with grated Parmesan, if you like. everything a final toss together. truffle oil out of the 30 mins or until golden brown.
PER SERVING 505 kcals, protein 30g, carbs 62g, PER SERVING 758 kcals, protein 43g, carbs 64g, Baked conchiglioni PER SERVING (6) 689 kcals, protein 29g, carbs 61g,
fat 12g, sat fat 2g, fibre 2g, sugar 8g, salt 0.9g fat 32g, sat fat 6g, fibre 3g, sugar 9g, salt 1.0g recipe (right). fat 37g, sat fat 17g, fibre 3g, sugar 15g, salt 2.3g

Weekend
Although not strictly traditional, the inspiration

for this dish comes from the north of Italy where
rich, creamy sauces and truffles are popular. Large
pasta shells or conchiglioni can be found in lots of
supermarkets, but if you can’t get hold of them,
simply use the smaller variety, conchiglie, and
toss all the ingredients together before baking

Orecchiette with anchovies
& purple sprouting broccoli
EASY cAlcium 1 OF 5
FOlATE FiBRE ViT c A dAY
New inspiration for pesto lovers On a recent trip to Puglia, I found this humble
dish in every restaurant we visited. In
southern Italy, it is traditionally made with
broccoli rabe or rapini – a leafy, slightly bitter
cousin of the turnip. It’s hard to find in the UK,
but thin-stemmed or purple sprouting
broccoli works just as well.
Although it has very few ingredients, the
flavours of garlic, chilli and anchovy are a
match made in pasta heaven and really pack
a punch. They cling to the orecchiette, or ‘little
ears’ – the favoured pasta shape of the region
– beautifully. In Italy, it is rare to see fish and
cheese served together, so instead of dusting
with Parmesan, they serve this pasta dish
with crispy fried breadcrumbs, and I urge you
to do the same, it makes all the difference!
200g/7oz orecchiette
4 tbsp olive oil
6 anchovy fillets in oil, chopped
(reserve 1 tbsp of the oil)
4 fat garlic cloves, thinly sliced
1 red chilli, thinly sliced
zest 1 lemon, plus juice ½
50g/2oz fresh breadcrumbs
200g/7oz purple sprouting broccoli
1 Cook the orecchiette following pack

instructions. Meanwhile, heat 3 tbsp of
the olive oil and 1 tbsp of the oil from the
anchovies in a frying pan. Add the garlic
and chilli, and sizzle for 3-4 mins until the
garlic is just starting to turn golden. Add
Walnut & red pepper 2 tbsp extra virgin olive oil the anchovies and lemon juice, and cook
pesto pasta 50g/2oz mascarpone for 1-2 mins more until the anchovies
melt into the sauce. Put the remaining
EASY
sauce only 1 Cook the pasta following pack olive oil, breadcrumbs and lemon zest in
SERVES 4 PREP 15 mins COOK 15 mins instructions. Meanwhile, toast the another frying pan, stir together and
walnuts in a dry pan for a few mins. cook until crisp.
It’s well worth making your own pesto – this Add half the walnuts to the small bowl 2 When the pasta has 4-5 mins to go, add
one, with sweet red peppers and earthy of a food processor or a hand chopper, the broccoli to the pan. When cooked,
walnuts, knocks spots off shop-bought jars. along with the red peppers, Parmesan, drain, reserving a cup of the pasta water,
If you want to roast your own peppers, grill garlic, basil, oil and some seasoning. WHAT TO then add to the frying pan with the garlic
them until they are charred, then pop in Whizz to a paste, adding a splash of DRINK and anchovies. Stir and cook over a low
a food bag to cool before peeling. If you want water from the pasta if it is a little dry. Italy’s light crisp heat for a further 2 mins, adding a splash
to make double the amount of sauce, it 2 Drain the pasta, reserving a cup of reds are spot-on of pasta water if it looks dry. Season,
freezes really well. the cooking water. Return the pasta with all kinds of then serve in pasta bowls with the
to the pan and set over a low heat. Add pasta sauces. Try lemony crumbs sprinkled over the top.
400g/14oz strozzapreti or casarecce the pesto, mascarpone and 3-4 tbsp Rosso Piceno PER SERVING 624 kcals, protein 21g, carbs 76g,
pasta, or another short pasta shape of the reserved pasta water, then stir 2012, Moncaro, fat 27g, sat fat 4g, fibre 6g, sugar 4g, salt 1.5g
100g/4oz walnuts until the mascarpone has melted, adding 12.8% (£5.59,
3 roasted red peppers, roughly a splash more pasta water if the sauce Waitrose) from
chopped needs thinning. To serve, crush the Le Marche. Its
25g/1oz Parmesan, or a vegetarian remaining walnuts in your hand and cherry red fruit will For our top tips on
alternative, plus extra to serve scatter over the pasta with a few more complement the cooking with pasta and
1 small garlic clove, roughly chopped basil leaves and some extra Parmesan. red peppers in the our favourite pasta
large pack basil, plus a few leaves PER SERVING 589 kcals, protein 19g, carbs 56g, pesto and the chilli shapes, turn to page 118
to serve fat 33g, sat fat 8g, fibre 1g, sugar 2g, salt 0.2g in the orecchiette.

Weekend
Incredible flavours but

just a few ingredients

Cheery & thrifty BudgeT SPECIAL
traybakes
Bargain bakes for the tin
Simple to make, these cake tin

recipes are guaranteed to put
a smile on everyone’s face
Recipes SARAH COOK and CASSIE bEST
Photographs DAvID MUNNS
Pink jam slice a wooden spoon – then your hands

to bring everything together into a
EASY
un-iced crumbly dough.
cUTS INTO 24 slices PrEP 40 mins 3 Press half into the base of the tin as
plus cooling and overnight setting evenly as you can – using a potato
cOOK 35 mins masher works quite well – and smooth
the top. Spread the jam over the top,
300g/11oz butter, at room leaving a 1cm empty border all around
temperature the edge. crumble over the remaining
120g/4½oz golden caster sugar shortbread mixture, then pat down, trying
2 tsp vanilla extract not to dislodge the jam too much. It will
1 large egg yolk look patchy, but don’t worry, the icing will
500g/1lb 2oz plain flour smooth it all out. Bake for 35 mins until
400g/14oz raspberry jam pale golden. Leave to cool in the tin.
500g/1lb 2oz icing sugar 4 Once cool, sift the icing sugar into a
pink food colouring (we used bowl, and stir in about 100ml water with
Dr Oetker) some food colouring to a thick-ish but
runny icing. Pour over the slice, then tilt
1 heat oven to 180c/160c fan/gas 4 the tin to evenly spread. Quickly dot over
and line a 20 x 30cm baking tin with some more food colouring, then use a
baking parchment (2 lengths criss- skewer or toothpick to swirl and marble
crossing is the easiest way). the top. Leave to set overnight until the
2 Beat the butter, caster sugar, vanilla icing is hard, then cut into slices. Will
and egg yolk together in a large bowl keep in a tin for up to five days.
with an electric whisk until pale. Stir in PER SQUARE 313 kcals, protein 2g, carbs 52g,
the flour with a good pinch of salt using fat 11g, sat fat 7g, fibre 1g, sugar 37g, salt 0.2g
16p per slice

31p per bar
Treacle tart bars beans, then bake for 20 mins. remove
the beans and paper and bake for 10
EASY
cUTS INTO 16 bars PrEP 20 mins more mins until pale but biscuity, then
cOOK 1 hr 10 mins lower the oven to 180c/160c fan/gas 4.
2 Mix the golden syrup, breadcrumbs,
320g sheet ready-rolled shortcrust oats, lemon zest and juice and the eggs.
pastry Tip into the pastry, spread evenly, then
750g/1lb 10oz golden syrup bake for 40 mins until golden brown and
175g/6oz fresh breadcrumbs set. cool, then slice into bars. Will keep
120g/4½oz rolled oats in a tin for up to five days.
zest and juice 1 lemon PER bAR 312 kcals, protein 5g, carbs 56g,
3 large eggs, beaten fat 7g, sat fat 2g, fibre 2g, sugar 38g, salt 0.8g
1 heat oven to 200c/180c fan/gas 6.

Line the base and sides of a 20 x 30cm Taste team comment
baking tin with 2 criss-crossed strips of ‘This was a really cosy and
baking parchment. Unroll the pastry and comforting bake. I took the
sit in the centre of the tin so that it lines leftovers into work the next day
the base, and evenly comes up the sides and everyone really enjoyed them.’
a little. Lay a sheet of greaseproof paper DAWN
(not parchment) on top. add some baking

Weekend
coconut & mango sponge 1 heat oven to 180c/160c fan/gas 4. mixture into your tin and smooth over
Grease and line a 20 x 30cm baking the surface, then sprinkle with a little
EASY
cUTS INTO 12 squares tin with 2 strips of criss-crossed extra coconut. Bake for 30 mins until
PrEP 20 mins cOOK 30 mins baking parchment. Dry the mango risen and golden and a skewer inserted
pieces on some kitchen paper, then into the centre of the cake comes out
425g can sliced mangoes in syrup, chop into 3cm pieces and set aside. clean. cool for 10 mins in the tin, then
drained 2 Place the butter and sugar into a bowl, transfer to a wire rack. This cake is
200g/7oz butter, softened and whisk until smooth and creamy. delicious served warm with an extra
225g/8oz golden caster sugar add the eggs, one at a time, beating well blob of coconut yogurt, or just as good
4 large eggs after each addition. Use a spatula to fold cold. Keeps in a tin for up to 3 days.
200g/7oz self-raising flour through the flour and coconut, then the PER SQUARE 360 kcals, protein 5g, carbs 36g,
50g/2oz desiccated coconut, plus mango pieces and yogurt. Scrape the fat 22g, sat fat 14g, fibre 3g, sugar 24g, salt 0.5g
3 tbsp for sprinkling
140g/5oz Greek-style coconut yogurt
34p per square

Food styling vAlERIE bARRETT | Styling vICTORIA AllEN

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eccles cake
gets a bakeover
Enjoy our best-ever recipe for the classic version, with homemade
rough puff pastry, or try our Eccles-inspired Spiced fruit & pistachio
bread wreath – worthy of BBC Two’s Great British Bake Off
Recipes CASSIE BEST and SARAH COOK Photographs DAVID MUNNS
The classic
eccles cakes

Weekend
The bakeover
spiced fruit & pistachio bread wreath

Weekend
THe ClAssiC 2 pinches ground cloves mixed peel, zest and spices. Heat oven
eccles cakes 1 egg white to 200C/180C fan/gas 6.
2 tbsp granulated sugar, for sprinkling 4 Roll out the chilled dough on a lightly
EASY
FOR THE PASTRY floured surface to the thickness of a
MAkes 6 PReP 45 mins plus overnight 175g/6oz butter (in one block) 20p piece. Use a 15cm cutter to stamp
freezing COOk 22-27 mins 225g/8oz plain flour out 6 rounds, re-rolling the trimmings
if necessary. Divide the filling equally
These are a favourite in my family and an 1 The night before, wrap the butter for and place in the middle of each round,
absolute British classic, equally delicious with the pastry in foil and freeze. then brush the edges with a bit of water.
a mug of tea or a chunk of sharp cheddar 2 The following day, tip your flour into a Pull up the edges all around each one
cheese. The homemade flaky pastry really big bowl with 2 pinches of salt. Hold the and pinch to seal.
is a must – it’s the only way to achieve that butter block in the foil (peeling back a 5 Turn over the cakes so the seam is
irresistible crispness, but I’ve ditched the little at a time as you need), then underneath, and lightly roll with a floured
traditional method, and given you a coarsely grate straight into the bowl rolling pin to a flat-ish round. Re-shape to
super-simple version that even pastry of flour, dipping the end of the butter a neat round. Whisk the egg white with a
beginners will make with success. into the flour every so often – this helps fork until frothy. Use a pastry brush to
Sarah to stop all the butter clumping together. brush it over the tops of the eccles cakes,
Use a round-bladed palette or cutlery then sprinkle heavily with sugar. slash
50g/2oz butter knife, and lightly stir together. stir in the top of each cake 2-3 times to
100g/4oz light muscovado sugar about 125ml cold water to bring the allow the steam to escape. Put on
175g/6oz currants dough together. Wrap in cling film and a baking sheet and bake for 20-25 mins
50g/2oz mixed peel chill for 30 mins. until golden and crisp.
zest 2 lemons 3 To make the filling, melt the 50g butter, PER CAKE 514 kcals, protein 7g, carbs 88g,
1 tsp ground cinnamon then mix in the muscovado sugar, currants, fat 16g, sat fat 7g, fibre 4g, sugar 48g, salt 0.5g
THe bAkeOveR into a large bowl. When the milk has you’re happy with the shape, re-cover
spiced fruit & pistachio cooled to hand temperature and the with oiled cling film and leave to prove for
bread wreath butter has melted, pour the liquid into about 45 mins until doubled in size. Heat
the bowl. Mix with a wooden spoon, then oven to 200C/180C fan/gas 6.
mORE OF A cHAllEngE 5 Uncover the bread and brush all over
tip out onto your work surface and bring
seRves 10-12 PReP 50 mins plus together with your hands. knead the with beaten egg. bake for 25-30 mins
2 hrs 45 mins proving and rising dough for 10 mins or until soft. Put it until golden and hollow sounding when
COOk 30 mins in a clean, lightly oiled bowl and cover tapped on the base. leave to cool for
with a sheet of oiled cling film. leave 20 mins before eating warm or cool
I’ve used the spiced currants and mixed somewhere warm for about 2 hrs completely. best eaten within 3 days.
peel filling, traditionally found in Eccles until doubled in size. PER SERVING (12) 352 kcals, protein 6g, carbs 50g,
cakes, to flavour this tear-and-share bread 2 Place the currants, mixed peel, fat 15g, sat fat 8g, fibre 3g, sugar 23g, salt 0.3g
wreath. Serve it for an afternoon treat cinnamon, mixed spice, zests and juice
your guests won’t forget. into a saucepan. boil hard for a few
cassie mins until the fruit has absorbed the
liquid and become nice and plump.
FOR THE BREAD DOUgH Chill until cold, then mix with the
250ml/9fl oz whole milk pistachios, butter and sugar.
50g/2oz butter, cubed 3 When the dough is ready, tip out of the
450g/1lb strong plain flour bowl and knead briefly to knock out
7g sachet fast-action yeast the air bubbles. Roll out to a 45 x 28cm
50g/2oz golden caster sugar rectangle. spread the buttery spiced fruit 1
1 egg, beaten, to glaze mixture over the surface of the dough
FOR THE FIllIng (see pic 1, right). From one of the long
200g/7oz currants edges, roll the dough to a tight cylinder,
50g/2oz chopped mixed peel then bring the 2 ends to meet, creating a
Food styling VALERIE BARRETT, CASSIE BEST | Styling VICTORIA ALLEN
1 tsp cinnamon ring (see pic 2). Place on a lightly floured

1 tsp mixed spice baking sheet with the join underneath.
zest and juice 1 lemon 4 Using a sharp knife, cut incisions
zest and juice 1 orange around the outside of the dough, about 2 3
50g/2oz pistachios, chopped 3cm apart, in a sunburst pattern, going
100g/4oz butter, softened quite close to the centre, but not all
2 tbsp golden caster sugar the way through (see pic 3). Working your
way around the outside, pull each piece
1 First make the bread dough. Warm of cut dough out a little, then push it
the milk in a saucepan until you can see down on one side, so that the cut edge
steam coming from the surface, but don’t is exposed and they’re on a curve to
let it boil. Add the butter and set aside. create a fan shape around the edge of
Tip the flour, yeast, sugar and ½ tsp salt the wreath (see pics 4 and 5). When 4 5

Bo
N arly
ok
ew to
e
sh sav
ow e 2
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From mother
with
love
One of the greatest gifts a
parent can pass on to their
children is the ability to cook.
Here, three cookery writers
share their favourite recipes,
and discuss how food brings
them closer together
Photographs GARETH MORGANS
Jo and her daughter Rosa
Jo Pratt, TV chef and mother of two, writes: Mango crunch cookies 1 heat the oven to 180c/160c fan/gas 4.
‘My children and I enjoy cooking together – Place the butter and sugar in a food
EASY
processor and blitz until smooth and
they often help me make dinner, or breakfast
MaKES about 14 large or 28 small creamy. add the egg yolk, vanilla, maple
at the weekends. I find that by introducing cookies PrEP 15 mins plus chilling syrup and mango. Whizz to blend in and
them to raw ingredients, they’re much more cOOK 15 mins plus cooling chop the mango a little more finely. add
likely to try new things. the flour and briefly blitz to form a soft
‘Most of all, they adore baking – especially 140g/5oz butter, at room temperature dough. Turn out onto a floured surface
50g/2oz golden caster sugar and shape into a ball. chill for 20 mins.
as they get to make a mess. My four-year- 1 egg yolk 2 Using a rolling pin, roll the cookie dough
old, Rosa, likes anything with chocolate, and 1 tsp vanilla extract to the thickness of a £1 coin on a lightly
she and her brother, Olly, six, love baking 1 tbsp maple syrup floured surface, then cut out biscuit
brownies. Rosa can now break eggs without 100g/4oz dried mango, roughly shapes with a 10cm cutter for large,
chopped or a 5cm cutter for smaller cookies.
getting any shell in the bowl, and can also
175g/6oz plain flour, plus extra 3 Transfer to a baking tray lined
use the scales to measure out ingredients. for dusting with baking parchment, and cook for
‘Rosa and I like dried mango, so these TO DECORATE (OPTIONAL) 12-15 mins or until lightly golden and firm.
are our current favourite treats to make. 200g/7oz icing sugar, sifted remove and leave to cool on a wire rack.
And as my mum loves these too, we’ll 3 tbsp mango juice 4 If decorating, mix the icing sugar with
sprinkles the mango juice to make a runny icing.
make a big batch for everyone.’ Drizzle or spoon the icing over the
biscuits, then add the sprinkles if using,
and leave to set. Will keep in a biscuit
tin for up to 1 week.
PEr cOOKIE (14) 156 kcals, protein 2g, carbs 17g,

Weekend
Mothering
Sunday
30 March

chicken & chorizo pie
A little effort
SErVES 6 PrEP 20 mins

cOOK 2 hrs 10 mins
1 tbsp olive oil

10 chicken thighs, skin and bone
removed
2 onions, chopped
200g/7oz chorizo, skin removed and
sliced into discs
50g/2oz plain flour, plus a little for
dusting
100ml/3½fl oz dry Sherry, or white
wine
600ml/1pt chicken stock
150ml/¼pt single cream
large pack parsley, chopped
500g pack puff pastry
1 egg, beaten
1 heat the oil in a large flameproof

casserole dish. Brown the chicken thighs
a n d h e r m u m Ch a ntel in batches until golden, then transfer to
Cassie a plate. add the onions to the dish and

cook for 5 mins until soft, then add the
chorizo and cook for 2 mins more until
the orangey oils are released into the
pan. Stir in the flour for 1 min, then add
the Sherry and bubble for 2 mins until
most has evaporated. return the chicken
to the pan, add the stock, cover with a lid
Cassie Best, Assistant food editor, writes: Chantel, Cassie’s mother, writes: and simmer for 40 mins or until tender.
‘My mum and I have been cooking ‘My mum, a very traditional cook, 2 Using a slotted spoon, scoop the
chicken pieces out of the pan and
together for as long as I can taught me to make cakes and roasts,
transfer to a plate. Use 2 forks to shred
remember. As a child, I would perch but I learnt the most when I became the meat into chunky bite-sized pieces.
on the kitchen counter and make a mother and had to feed my family Meanwhile, add the cream to the
jam tarts or cheese straws from on a budget. It taught me how to be pan, increase the heat and bubble for
pastry scraps left over from her economical with food. I’d buy cheap 10-15 mins until the liquid has reduced
to a white sauce consistency. add
legendary pies. She taught me all the cuts of meat and braise them for a seasoning (remembering that the
basics, from making a white sauce to casserole or a pie filling. Or I might chorizo can be quite salty) and return
roasting a chicken and, even now, we pick up ingredients on special offer the chicken to the pan along with the
spend most Sundays in her kitchen and have to figure out how to parsley. Transfer to a pie dish (ours was
20cm x 25cm) and place a pie funnel or
preparing lunch for our family. preserve them as jam and chutneys.
piping nozzle in the centre. Set aside to
‘This pie is one of our favourite ‘When Cassie and her sister, Lucy, cool a little while you prepare the pastry.
feed-a-crowd suppers. Mum’s were both young, I tried to instil 3 heat oven to 200c/180c fan/gas 6. roll
original version would have in them the importance of home out the pastry on a lightly floured surface
contained a little streaky bacon cooking, and not relying on packets to the thickness of a £1 coin. Brush a little
beaten egg around the rim of the pie dish
or gammon, but never chorizo – or ready meals. Not only does it then, using your rolling pin to help, lift the
that’s my addition. As with many save money, but it means they eat pastry over the dish. Trim away any
of her recipes, I’ve tried to master healthier meals. I’m very lucky, as excess pastry, then pinch the edges with
the classic, then added a modern both my girls are great cooks. your forefingers and thumb to crimp.
Brush with a thin layer of beaten egg.
twist. Happily, she loves this version ‘Since Cassie trained as a chef, I’ve
If you like, you can use your pastry
as much as I do.’ learnt so much from her, and been offcuts to decorate the pie, then brush
inspired to try different ingredients with beaten egg. Bake for 45 mins or until
and tackle new cuisines. I love golden brown and the filling is piping hot.
food because you can always learn Serve with your favourite veg.
something new.’ fat 43g, sat fat 18g, fibre 2g, sugar 5g, salt 1.5g

Weekend
A lovely Sunday lunch,

especially if you’ve
made it together

South Indian egg curry
with rice & lentil pilau
EASY FOLATE FIBRE VIT c 3 OF 5
IRON A dAY
before adding the eggs

SErVES 4 PrEP 10 mins plus soaking
cOOK 40 mins
FOR THE EGG cURRY

1½ tsp mustard seeds
1½ tbsp curry leaves
2 large red onions, chopped
50g/2oz ginger, peeled and finely
chopped
1 tsp turmeric
½ tsp chilli powder
2 x 400g cans chopped tomatoes
1-2 tsp sugar
8 eggs
small bunch coriander, chopped
FOR THE RIcE ANd LENTILS
250g/9oz basmati rice
140g/5oz split red lentils
2 onions, sliced
50g/2oz ginger, peeled and finely
chopped
3 whole green chillies, deseeded
2 bay leaves
mango chutney, natural yogurt and
naan bread (optional), to serve
Roopa and her daughter Palla 1 Mix the rice and lentils in a bowl. cover
vi with cold water and soak for 15 mins.

2 Meanwhile, for the curry, heat the oil in
a wok or medium saucepan, then toss in
the mustard seeds followed by the curry
leaves. Once the leaves have stopped
Roopa Gulati, chef, food writer and my kitchen in the UK, and is still spluttering, reduce the heat and add the
mother of two, writes: one of the girls’ favourite dishes. onions and ginger. Fry over a medium
‘I lived in India for almost two Pallavi sometimes likes to vary the heat for about 10 mins until golden.
decades and my daughters, Pallavi recipe, adding cubed paneer, peas or 3 Stir in the turmeric and chilli powder
and Malvika, were born and brought and cook for a few more secs. Tip in the
sweetcorn to the tomato masala.’
tomatoes and sugar. Simmer, uncovered,
up in New Delhi. They grew up with for 10-15 mins until thickened, adding a
a mix of Cumbrian cooking, inspired Pallavi, a business graduate, writes: splash of water if needed. Meanwhile,
by my own childhood, tastefully ‘Mum’s passion for food has inspired boil the eggs for 8 mins, then cool under
contrasted with plenty of North the way my sister and I cook. While cold running water before peeling and
halving. add to the curry and cover with
Indian staples. I’m slightly less adventurous in the a tight-fitting lid.
‘While in India, our family’s kitchen, home classics are always 4 To cook the pilau, heat the oil in a pan
much-loved home help, Laxhmi, on the menu, and I hope they will and cook the onions, ginger and chillies
introduced us to the fresh, tropical continue to be family favourites until softened – about 10 mins. Drain the
flavours of southern Indian home rice and lentils and add to the onions
through the generations.
along with the bay leaves.
Food styling JULIA AZZARELLO | Styling LUIS PERAL
cooking and this rustic staple was ‘Aside from egg curry, the meal that 5 Pour over enough water to cover the
the first meal she cooked for us. brings back childhood memories is rice and lentils by a depth of 3cm – about
Served piping hot from steel pots, fish & chips with an Indian twist. 600ml. Simmer, uncovered, until tender
Laxhmi’s egg curry and pilau Mum would marinate the fish in and the cooking liquid has been absorbed.
became a favourite weekday lunch 6 Stir the coriander into the curry and
lime juice, add green chillies to the
fluff up the rice. Serve with mango
– timed to be ready just as the girls tartare sauce, and season the chips chutney, yogurt and naan, if you like.
got home from school. It is a recipe with dried mango powder!’ PER SERVING 782 kcals, protein 30g, carbs 85g,
that I have bought with me back to fat 35g, sat fat 6g, fibre 7g, sugar 15g, salt 0.6g

Weekend
Feel-good spicy supper

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Weekend
Maisie makes
pancakes
Shrove
Tuesday
4 March
Barney Desmazery makes

pancakes with his daughter,
Maisie, eight, and turns them
into a winning family supper
Photographs DAVID MUNNS
For more great recipes

you can cook with
your children, visit
bbcgoodfood.com/
kidscookingrecipes
Food styling LIZZIE HARRIS | Styling VIctoRIA ALLEN

P
art of the extended learning children get from
cooking is a greater understanding of special
events and festivals through food. As they
grow up, they are instilled with a sense of seasonal New way with pancakes
anticipation for particular things to be cooked
on certain dates – a fun one for kids is Shrove
Tuesday (the last day of feasting before Lent begins).
Every year, since Maisie has been old enough to
hold a whisk, we’ve made pancakes together. It’s
a great recipe for kids to grow up with, as there are
different tasks for different ages until, eventually,
they have the confidence and skill to be able to make
them from start to finish. Then, once your pancakes
are made, it’s up to you what you fill them with.
We like to turn ours into a main meal for a family
supper that’s stuffed with cheese.
COOKING SAFELY
This recipe requires a pan. I’ve found that for
children (from about seven upwards), the safest way
with recipes like this is to heat the pan, then take it
over to the child – away from the heat – and let them
add the batter. Then it’s up to the adult to cook it on
the stove until it’s ready for flipping. Then return the
pan to the child – again, away from the heat – and
allow them the joy of tossing the pancake. This may
seem a little overcautious, but safety must always
come first when cooking with children.
BEFORE YOU START

Clear the surface,
so you have a clutter-
free cooking area.
Roll up sleeves,
or wear a short-
sleeved top.
Put on an apron,
tie back long hair or
use a hair band.
As your child will
be handling the food, Cheese & ham CookiNg leaf spiNaCh
it’s very important to pancake roll-ups The easiest way to cook leaf spinach is
wash hands before to put it in a large colander, then sit
EASY cAlciUM FOlATE
making this recipe. the colander in a sink and slowly pour
Gather all the SERVES a family of 4 (makes 8 pancakes) over a kettle of hot water. Leave the
ingredients and PREP 40 mins COOK 50 mins spinach to wilt and cool. When it’s
equipment together. cooled, squeeze out the water well
Never leave a child FOR THE PANcAKES and chop it up.
unattended: not only 140g plain flour
is it unsafe, younger 2 eggs fussy eaters
children may add 25g butter, melted plus extra for This is another blueprint recipe that
ingredients that buttering you can vary to cater for fussy eaters.
WHAT YOU NEEd
could ruin the recipe. 350ml semi-skimmed milk The additional ingredients you choose
Mixing bowl
This recipe sunflower or vegetable oil, for frying are as countless as pizza toppings,
2 small dishes
involves pan work FOR THE ROll-UPS but here are some that work well:
Measuring jug
which, if attended, 12 thin slices of ham (125g pack), torn fried mushrooms; chopped cherry
Whisk
is fine for children of 260g bag spinach, cooked – see tomatoes; cooked leeks; smoked
Large jug
over 7; younger tip, right haddock, cooked and flaked;
Kitchen paper
children will have fun 140g grated cheddar cooked chicken, shredded; tinned
Non-stick
mixing the batter and 100ml half-fat crème fraîche tuna or sweetcorn.
frying pan
rolling up pancakes, 3 spring onions, sliced (optional)
Spatula
but keep them away handful dried breadcrumbs
Large baking dish
Small bowl
from the heat. PER SERVING 497 kcals, protein 25g, carbs 34g, Next month
fat 29g, sat fat 16g, fibre 1g, sugar 6g, salt 1.9g Maisie makes Hot cro
Spoon ss buns

Weekend
KIdS the writing in red is for you GROWN-UPS the writing in black is for you
FOR THE PANCAKES
1 Tip in the flour, make a well, crack

the eggs in dishes – whisk together.
2 Whisk in the rest of the milk.
Whisk in the rest of the milk, in a steady
stream, until you have a smooth batter that is
3 Wipe the pan with oil and pour
in the batter.
Using kitchen paper, wipe the pan with a little oil.
Tip the flour into a mixing bowl and make a well similar to the consistency of double cream. Place the pan on the stove and heat until hot.
in the middle. Crack the eggs into separate dishes, Now carefully pour the batter into a jug. Remove from the heat and pour in enough batter
remove any shell, and add to the flour. Tip in the to cover the base, swirling it around. Return to
butter, add a little milk and whisk until smooth. the heat for 3 mins until the underside is cooked.
4 Now flip the pancake.

Take the pan off the heat and, using
a spatula, loosen the pancake. Flip the pancake
FOR THE ROLL-UPS
5 Butter a baking dish, then scatter

ham and cheese over pancakes.
6 Roll up the pancakes and put
them into the dish.
Carefully roll up the pancakes and put
in the air (or simply turn it over with the spatula) Heat oven to 200C/180C fan/gas 6. Butter them into the buttered dish. Repeat with
and cook the other side. When cooked, put the a large baking dish. Now lay a pancake in front all the pancakes.
pancake to one side, then repeat the procedure of you and scatter over some ham, spinach and
to cook 7 more pancakes. cheese (remembering to save 25g of the cheese).
WHAT WE’VE LEARNT
This recipes incorporates two
key kitchen tasks that will com
e
up again and again.
PAN-FRYING This is a great
recipe to build up confidence and
to learn how to cook safely with
frying pans. Two other plus poin
ts
are that there are no ingredients
that will splutter hot fat and the
batter doesn’t need to be cooked
at a very high temperature.
FLIPPING This is a dextrous
task that requires practice and
confidence. Explain and show
your child that they need to get
7 Make the topping.
In a small bowl, mix together the crème
fraîche with the remaining cheese and spring
8 Spread the topping, then sprinkle
over the breadcrumbs.
Spread the topping over the pancakes, sprinkle
spatula under the food, then flip
the
it quickly over onto the other side
.
onions, if you like. with breadcrumbs and bake for about 30 mins until
bubbling and golden. Serve with a salad or veg.

12-15 June 2014 NEC Birmingham
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Healthy
COOKING
• a week of good-for-you meals • Low-fat sides
• Lighter chicken katsu • guilt-free comfort puds
QuICK
luncHbox
Idea
Spiced chicken
& pineapple salad
EASY LOW LOW
FAT CAL VIT C
SErVES 2 PrEP 10 mins NO cOOK

+
227g can pineapple in juice
about 140g pack cooked, sliced
chicken breast (sweet chilli,
hot and spicy or BBQ work well)
1 small red onion, halved and
+ thinly sliced
90g bag mixed leaves
small bunch coriander, leaves
picked
Recipe Lucy NetheRtoN | Photograph wiLL heaP | Food styling katy gReeNwood | Styling Rebecca NewPoRt
handful cherry tomatoes, halved

1 red chilli, deseeded and chopped
+ 2 tbsp white wine vinegar
1 tbsp sweet chilli sauce
1 Drain the pineapple, reserving

the juice. If in rings, chop into
chunks. Mix with the chicken,
+
inset photographs aLaMy, getty, ShutteRStock, adRiaN tayLoR
onion, leaves, coriander and

tomatoes, and divide between 2
containers if taking as lunch.
2 For the dressing, whisk 2 tbsp
of the pineapple juice, the red chilli,
+ vinegar and sweet chilli sauce with
some seasoning in a small jam jar
or lidded container, and toss this
through the salad before serving.
+ PeR SeRViNg 176 kcals, protein 22g, carbs 17g,

MOndAY
StArt thE
week as you
MEAn tO
go on
Be healthy Budget SPECIAL

Feelgood food for less
all week
Eat well everyday with
these cost-effective but
still good-for-you dishes
Recipes JEmma moRphEt
photographs aDRIaN LaWRENCE

Healthy
tUESdAY
LIght And
refreshing
vEgEtArIAn
Spiced turkey patties
with fruity quinoa salad
main
EASY LOW LOW
FAT CAL FIBRE VIT C
3 OF 5
IRON A dAY
patties only
£1.87 per serving
4 carrots, peeled and cut into thin

batons
3 red onions, 2½ cut into chunky
wedges (roots intact) and ½ grated
2 tbsp olive oil
200g/7oz quinoa
2 tsp each coriander seeds and cumin
seeds
400g/14oz turkey mince
25g/1oz fresh wholemeal
breadcrumbs
3 garlic cloves, crushed
4 tbsp 0% Greek yogurt
few dashes of Tabasco
1 pomegranate, de-seeded over
a bowl to catch the juices
2 oranges, segmented
large pack parsley, roughly chopped

Tip the carrots and onion wedges into
a roasting tin. Toss in 1 tbsp olive oil,
season and roast, stirring once, for
30 mins or so until tender. Bean salad with yogurt 1 Heat grill to high. Spread the pitta
2 Meanwhile, cook the quinoa following avocado dressing triangles out in a shallow baking tray.
pack instructions, drain and put to one Toast for a couple of mins to crisp,
EASY LOW LOW FOLATE FIBRE VIT C 3 OF 5
side. Heat a large, non-stick frying pan FAT CAL A dAY turning once. Keep a close eye on them
GOOd
and toast the seeds for 1-2 mins until 4 YOu otherwise they will burn. Once toasted,
aromatic. Pop into a pestle and mortar SERVES 4 PREP 25 mins COOK 5 mins remove and place to one side. Next,
and grind before tipping into a large £1.10 per serving pop the broad beans in boiling water
bowl. Add the turkey, grated onion, and cook for 2-3 mins, then drain and
breadcrumbs, most of the garlic and 2 round wholemeal pitta breads, remove the bright green pod from the
seasoning, then mix. Shape into split in half and cut into triangles hard outer shell.
12 small patties. Heat the remaining 200g/7oz frozen broad beans 2 In a blender, whizz together the
oil in the same pan and fry the patties 1 avocado, flesh scooped out avocado, parsley, yogurt, garlic, lemon
Food styling KatY GREENWooD | Styling REBECCa NEWpoRt
for 3-4 mins on each side until browned small pack parsley juice and zest and seasoning.
and cooked through. 8 tbsp low-fat natural yogurt 3 Put the remaining ingredients in
3 In a small bowl, mix the yogurt, 1 garlic clove, roughly chopped a bowl, except the cress. Toss together
remaining garlic, Tabasco, 1 tbsp of water 1 lemon, zest of ½, juice of whole with the avocado and yogurt dressing,
and seasoning. Toss together the drained 2 Little Gem lettuces, roughly chopped then sprinkle over the pitta croutons
quinoa, pomegranate seeds and juice, 400g can white beans, rinsed and and cress. Eat straight away.
orange segments, parsley and roasted drained (we used cannellini beans) pER SERVING 260 kcals, protein 12g, carbs 38g,
veg and some seasoning. Serve with the 4 spring onions, finely chopped fat 7g, sat fat 2g, fibre 9g, sugar 10g, salt 0.7g
patties and spiced yogurt. 2 carrots, peeled and grated
pER SERVING 452 kcals, protein 37g, carbs 55g, 10 radishes, halved
fat 10g, sat fat 2g, fibre 8g, sugar 24g, salt 0.4g handful of snipped cress

thuRsdAy
HearTy
pAstA
dish
Roasted squash, shallot,

spinach & ricotta pasta
EASY LOW CALCIum FOLATE FIBrE VIT C
FAT
2 OF 5 GOOd
A dAY 4 YOu

£1.20 per serving
1 butternut squash (approx 800g/1lb

12oz in weight), peeled and diced
4 banana shallots, quartered
lengthways (roots intact)
WednesdAy 2 tbsp olive oil
A tAsty
recipe
400g/14oz wholemeal pasta shapes
300g/11oz baby spinach leaves
to keep you 6 tbsp ricotta
on Track 4 sage leaves, very finely chopped
zest and juice 1 lemon
a few gratings of fresh nutmeg
Miso brown rice & broccoli 1 Cook the rice following pack
salad with fiery prawns instructions, adding the edamame beans 1 Heat oven to 200C/180C fan/gas 6.
for the last 3 mins of cooking. Drain well. Tip the squash and shallots into a large
EASY LOW 1 OF 5 GOOd GLuTEn
CAL FOLATE VIT C A dAY 4 YOu FrEE 2 Meanwhile, steam the broccoli for roasting dish. Toss in the oil, season
4-5 mins until tender. Run under very and roast for 40 mins, stirring once.
SERVES 3 PREP 15 mins COOK 25 mins cold water, drain thoroughly and pat dry. 2 Meanwhile, cook the pasta following
£2.83 per serving In a small bowl, mix the miso, ginger, pack instructions, reserving a few tbsp
vinegar, honey, sesame oil and seasoning. of cooking water. Place the spinach in
100g/4oz brown basmati rice 3 Heat the vegetable oil in a non-stick a large colander and pour over boiling
140g/5oz ready-shelled frozen frying pan. Add the garlic and half the water to wilt. Allow to cool a little, then
edamame beans chilli and cook gently for a couple of squeeze out as much excess water as
140g/5oz broccoli (about ½ a head), mins, taking care not to burn. Throw in possible. Pop into a bowl with two-thirds
broken into florets the prawns, lots of black pepper and a of the ricotta, the sage, lemon juice and
1 tbsp white or brown miso paste pinch of salt. Turn up the heat and cook zest, nutmeg and seasoning, then stir.
½ tsp finely grated fresh ginger for a few mins until the prawns are 3 Next, tip the ricotta mixture into the
1 tbsp rice vinegar cooked through. Toss the miso dressing hot drained pasta. Stir, adding a few tbsp
½ tbsp clear honey with the cooked rice, adding the spring of the cooking liquid. Mix most of the
2 tsp each sesame oil and vegetable oil onions, coriander and broccoli. Season roasted veg with the pasta. Divide into
3 garlic cloves, thinly sliced and stir together. Spoon the spicy prawns bowls and dot with the remaining ricotta
1 red chilli, thinly sliced on top, scatter over the remaining chilli and scatter over any final bits of veg.
200g/8oz raw shelled prawns and serve. PER SERVING 504 kcals, protein 18g, carbs 84g,
2 spring onions, finely sliced PER SERVING 304 kcals, protein 21g, carbs 35g, fat 11g, sat fat 3g, fibre 14g, sugar 14g, salt 0.4g
large pack coriander, roughly chopped fat 8g, sat fat 1g, fibre 5g, sugar 6g, salt 0.6g

Healthy
Ginger noodles with chicken 1 Heat a griddle pan. Rub 1 tsp of oil onto
& hoisin aubergines the chicken breasts and season. Griddle
for around 4 mins on each side or until
EASY LOW LOW 2 OF 5
FAT CAL FIBrE A dAY cooked through. Set aside.
SERVES 2 PREP 15 mins COOK 35 mins 2 Toss the aubergine in the remaining
£3.14 per serving oil and griddle for 5 mins on all sides,
including the skin side, until tender.
1½ tbsp rapeseed oil You may need to turn down the heat
2 chicken breasts, cut in half so you and keep turning the aubergine, as it will
have 4 thin breasts take some time to become totally soft.
1 small aubergine, cut in half and then Brush with the hoisin sauce and cook
into wedges for another 1-2 mins.
1½ tbsp hoisin sauce 3 Meanwhile, cook the noodles following
100g/4oz wholewheat noodles pack instructions, adding the beansprouts
½ x 100g pack beansprouts for the last 30 secs of cooking. Drain
4 spring onions, finely chopped thoroughly. Mix with the remaining
¼ Chinese cabbage, shredded ingredients, saving a handful of spring Taste team comment
small pack coriander, roughly chopped onions. Season and put on plates or ‘This dish was absolutely
juice 1 lime in bowls. Lay the chicken and grilled delicious and had lots of layers
1 ball stem ginger from a jar, very aubergine on top. Scatter over the of flavours in it – the lime and
finely chopped, plus 1 tbsp syrup remaining spring onions and serve. coriander gave it a fresh taste,
PER SERVING 467 kcals, protein 39g, carbs 54g, contrasting with the sweet ginger.’ ISSY
FRIdAy
Special
tReAt
for Two

Squid & pinto bean 1 Drain the pinto beans, rinse in water Bring to the boil, turn down the heat,
stew with garlic toasts and put in a large saucepan. Add the pop on the lid and simmer for 45 mins,
halved onion, whole carrot and halved stirring occasionally. Take off the lid and
A LiTTLE EFFOrT LOW 3 OF 5
FAT FOLATE FiBrE A dAY celery sticks, then cover with water and cook down for 30 mins.
SERVES 4 PREP 15 mins, plus soaking add the bay leaf. Bring to the boil, skim 3 Heat oven to 220C/200C fan/gas 7.
overnight COOK 1 hr 40 mins off any scum, turn down the heat and Stir in the beans. Cook until the squid
£2.99 per serving simmer until totally tender, for around is totally tender and the sauce has Taste
1 hr. When done, drain, discarding the thickened. Put the bread on a baking team
175g/6oz dried pinto beans, soaked bay leaf and cooked veg. Put the beans sheet. Mix the remaining oil with paprika comment
overnight to one side until ready to use. and seasoning, then drizzle over the ‘The
2 large onions, 1 halved, 1 finely 2 Meanwhile, heat a flameproof bread and put it in the oven, cooking for depth
chopped casserole dish with 2 tbsp oil. Toss in the a few mins each side until golden and of
4 carrots, peeled, 1 left whole, 3 cut remaining onion, carrot, celery and the crisp. Rub the oil side with the whole flavour in
into rounds chopped garlic. Fry gently for 15 mins garlic clove. Scatter parsley over the this dish was
4 sticks of celery, 2 halved, 2 diced until the vegetables are tender. Stir stew and serve with the garlic toasts fantastic. The
1 bay leaf through the squid, tomato purée and and some wilted greens, if you like. crunch from the
2 tbsp olive oil, plus 2 tsp thyme sprig. Cook for a min or two, then PER SERVING 525 kcals, protein 49g, carbs 54g, bread added
4 garlic cloves, 3 finely chopped, pour over the passata and chicken stock. fat 12g, sat fat 2g, fibre 7g, sugar 20g, salt 1.2g a good texture,
1 left whole too.’ FIONA
800g/1lb 12oz prepared squid and
tentacles, cleaned and the body cut
into thick rings, the wings halved,
tentacles left whole SatUrday
1 tbsp tomato purée mediterranean
1 thyme sprig
680g jar passata
sTyle
one-pot
500g pot fresh chicken stock
2 thick slices of brown bread, cut
into quarters diagonally
¼ tsp smoked sweet paprika
wilted greens, to serve (optional)

Healthy
Ricotta pancakes with 1 Place the apples, pears, dates, Pile up on a plate with some foil placed
winter fruit compote & cinnamon stick and orange juice in loosely on top to keep them warm.
vanilla yogurt a saucepan with 1 tbsp of water. Cook Repeat to use up all the batter. Stir the
on a low heat for 15-20 mins until the orange segments through the compote
EASY LOW hEArT cALcium FiBrE ViT c
FAT hEALThY fruit is soft and juices have thickened. and warm through. Serve the pancakes
2 OF 5
A dAY compote only In a small bowl, mix the yogurt with the with a spoonful of compote and a dollop
SERVES 4 PREP 20 mins COOK 20 mins vanilla bean paste. Set aside. of the vanilla yogurt on the side.
£1.23 per serving 2 Meanwhile, make the pancakes in a PER SERVING 370 kcals, protein 15g, carbs 53g,
large bowl, sieve together the flour and fat 11g, sat fat 4g, fibre 6g, sugar 27g, salt 0.6g
2 apples, peeled, cored and cut into baking powder. In a jug, mix the egg
wedges yolks, milk and ricotta, then whisk until
2 pears, peeled, cored and cut into smooth. In another bowl, beat the egg
chunks whites until stiff peaks form. Next, pour
4 dates, stoned and chopped the ricotta mix into the flour, whisking
1 cinnamon stick together briefly. Gently fold in the egg
3 oranges, 1 juiced and 2 segmented whites in two batches. Taste team comment
4 tbsp 0% Greek yogurt 3 Heat a little of the oil in a large, ‘I hadn’t cooked with ricotta
1 tsp vanilla bean paste non-stick frying pan. Dollop in a spoonful before and was surprised how
140g/5oz plain flour of the pancake mixture – you’re looking easy it was to add to pancakes.
1 tsp baking powder to make about 12 pancakes from the We really enjoyed the yogurt but the
2 large eggs, separated batter. Fry for 1-2 mins on each side compote was my favourite.’ DAWN
150ml/¼pt skimmed milk until puffed up and cooked through.
175g/6oz ricotta
SUnday
lighTer
way to enjoy
brunch
at the weekend

Make it HEALTHIER
Chicken katsu
Angela Nilsen gives one
of our favourite fast-food fixes
Lighter chicken katsu until the onion is tender and starting
to brown. Stir in the garam masala,
EASY LOW 1 OF 5 GOOd
a makeover Photograph WILL HEAP FAT A dAY 4 YOu sauce only turmeric, chilli powder and tomato purée,
SErVES 4 PrEP 30 mins plus marinating and fry for 1 min, stirring to scrape up any
cOOK 50 mins bits from the bottom of the pan. Pour in
R
ecently, I sampled a take-out version of Chicken the stock and 250ml/9fl oz water. add the
katsu, just to remind myself of its unique flavour FOR THE CHICKEN carrot, soy sauce and honey, bring to
and the reason why it’s so popular. Inside the box 150ml/¼ pint buttermilk a boil, then lower the heat and simmer
were crisp, deep-fried pieces of breaded chicken, coated in 4 x skinless, boneless chicken gently for about 20 mins, uncovered, until
a rich, silky curried sauce, with flavour hints that reflected breasts, total weight 550g/1lb 4oz, the carrots are tender. Mix the cornflour
its Japanese heritage. Next to this was a big pile of sticky preferably organic with 2 tsp cold water, stir into the sauce
rice – true comfort food. 50g/2oz Japanese panko breadcrumbs and simmer for 1 min. remove from the
However, along with the intriguing tastes and textures 4 tsp self-raising flour heat. Whizz the mixture to a smooth
were a hefty helping of fat, calories and salt. With all the oil 1½ tbsp rapeseed oil, plus ¾ tsp purée in a food processor. Strain the
it required, deep-frying the chicken was definitely the key FOR THE CuRRY SAuCE mixture through a fine sieve, set over
factor. And while most recipes for the curried sauce use 1 tbsp rapeseed oil a large bowl, pressing it through well
soy sauce and sometimes tomato ketchup – both of which 1 medium onion, chopped with the back of a wooden spoon so
are high in salt – I was determined to reduce the soy sauce 3 garlic cloves, chopped enough of the purée goes through to help
and replace ketchup with tomato purée. 2 tsp coarsely grated ginger thicken. Season with a small pinch of salt
I knew that if I adjusted the deep-frying of the chicken, 2½ tsp garam masala and set aside. Sauce can be made up to 3
I could turn this recipe around dramatically, as I had with ¼ tsp turmeric days ahead and chilled.
my lighter Crispy chicken & coleslaw (in last September’s ¼ tsp hot chilli powder (or mild if you 3 heat oven to 230c/210c fan/gas 8.
issue – find it at bbcgoodfood.com/recipes/crispy-chicken). prefer less heat) Line a baking tray with foil and sit a wire
For that particular recipe, I discovered a way to create 1 tsp tomato purée rack (preferably non-stick) on top. Tip the
deep-fried chicken in a healthier way. 250ml/9fl oz hot chicken stock crumb mix onto a large plate, then lift
So I fine-tuned this method and, instead of coating the 1 large carrot (about 200g/7oz), cut the chicken breasts from the buttermilk
chicken in egg and breadcrumbs, I used buttermilk and into small pieces (leaving the marinade clinging to it) and
panko breadcrumbs. By briefly pan-frying the coated 2 tsp soy sauce roll each one in the crumbs, coating evenly.
chicken to get it brown and crisp, then putting it in the ½ tsp clear honey 4 heat 1½ tsp of oil in a large non-stick
oven to finish off the cooking, I needed very little oil. 2 tsp cornflour frying pan. add 2 chicken breasts and fry
To replicate the taste and texture of the sauce, I created TO SERVE for 1½ mins (without moving them), over
a base with onion, carrot and spices, then used rapeseed 200g/7oz raw Thai sticky rice, cooked a medium-high heat – adjusting the heat
oil for frying to keep saturated fat down. The addition of 50g/2oz mixed leaves – watercress, if necessary, so that they don’t burn. Turn
carrot added to the colour of the sauce and, thanks to its spinach and rocket the chicken over, add another ¾ tsp of oil
slightly sweet taste, meant that less honey was needed. to cover the base of the pan, and fry for
Just a little soy sauce was enough to provide an authentic 1 For the chicken, pour the buttermilk 1 min more. Using a fish slice, transfer
taste and, by using half stock and half water, I was able to into a wide, shallow dish. Season with the chicken to the wire rack, then wipe
keep salt at a healthy level. The smoothness was achieved pepper and a small pinch of salt. Pat the any crumbs from the pan and repeat
by blending the sauce in a processor, then sieving it. chicken breasts dry with kitchen paper, with the rest of the oil and chicken.
then put them in the dish and turn them 5 Bake the chicken in the oven (on the
The verdict over in the buttermilk to coat well. Leave wire rack) for 15 mins until cooked and
Nutritional therapist Kerry Torrens told me that my version in the fridge for 1 hr. Meanwhile, heat crisp. Warm the sauce through briefly,
of the classic recipe had reduced the fat by 79 per cent, a large, non-stick frying pan. Tip in the remove the chicken from the rack and
with saturated fat down by 90 per cent. I’d also halved panko breadcrumbs and flour, and toast slice each one into 5 pieces. Serve with
the calories and salt. Among my tasters was one who in the dry pan for 2-3 mins until they turn the sauce, sticky rice and mixed leaves.
had never tasted this dish before, so didn’t know what pale brown, stirring regularly so they PER SERVING 529 kcals, protein 44.3g, carbs 61.3g,
to expect – yet she loved the crispness of the chicken don’t burn. Tip the crumb mix into a bowl, fat 10.5g, sat fat 1.2g, fibre 3.5g, sugar 8.6g, salt 1.3g
and commented on the balanced flavour of the sauce. season with pepper and set aside to cool.
I think you’re going to like it. 2 To make the curry sauce, heat the oil tip The sauce freezes beautifully,
in a medium saucepan. Tip in the onion, so it’s worth making a big batch to save
garlic and ginger, and fry for 6-8 mins you time for your next meal

Healthy
How I made it healthier The incredible results

• Instead of deep-frying the chicken, I fried it Per Classic take-out Healthier
in the minimum amount of oil to brown and crisp, serving Chicken katsu version
then finished cooking it in the oven, which reduced kcals 1,149 529
the fat and saturated fat. fat 49.3g 10.5g
• Used rapeseed oil to help lower the saturated fat. sat fat 11.6g 1.2g
• Reduced salt by using less soy and swapped half fibre 4.8g 3.5g
the stock needed for the sauce with water.
• Cut sugar by including carrots in the sauce for their
sugar 9.2g 8.6g
Less than
natural sweetness, so less honey was needed.
salt 2.4g 1.3g
haLf the
caLories
just as
tasty
Food styling EMILY KYDD | Styling JENNY IGGLEDEN

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Healthy
10 simple swaps
Nutritional therapist Kerry Torrens advises you how to get more for your money when
shopping for healthy, nourishing food
In the nine years that I’ve worked in Seasonal savvy Fishy business
private practice, I’ve heard that Buy loose produce in season Swap salmon and tuna for smaller
age-old excuse all too often: ‘but it’s to keep costs down. It’ll be at varieties, such as sardines and
too expensive to eat healthily.’ While its nutritional peak and cost anchovies. Just by doing this you’ll
it’s true that many foods with added about a third less than cut your intake of potential
sugar, salt and unhealthy fats are the same produce bought out of toxins like mercury and
sometimes cheaper, they lack crucial season. What’s more, seasonal fruit polychlorinated biphenyls,
nutrients. Refined white foods and veg super-charges your diet without (PCBs), as smaller fish
(bread, pasta, rice) often leave you the expense of so-called superfoods. accumulate fewer
craving more after an hour or so. toxins. Canned
The secret of money-wise meals for Grow for flavour at a fraction of the price sardines also
less lies in getting more nutritional I always put a bit of effort into growing my own. So whether it’s have a long shelf
value for your money, and swapping herbs on the windowsill in winter or a veg patch in the summer, life and are very
highly processed foods for nutrient- there are always plenty of fresh flavours to add to meals and it easy to prepare.
dense options that your body – and saves money, too. I love parsley, it’s a fantastic source of vitamin C, Plus, this tasty bite is
your purse – will thank you for. but I simply won’t pay for a tiny, overpriced pack when it costs rich in omega-3 and the
only pennies to grow. Even a plant is better value, as it keeps on bone-building combo vitamin D
giving. To get more from my fruit and veg, I don’t peel it – a good and calcium.
Pass on the cream scrub is all that’s needed. It means my mid-afternoon apple gives
A dollop of cream makes me 30 per cent more antioxidants when eaten with the skin on. A healthy kitchen
It’s will always be cheaper to cook and eat
a huge dent in your at home rather than snacking on the go,
daily fat intake – and Daily bread or relying on sandwich shops. If you plan
your wallet. Swap it for White bread is a poor nutritional buy – as is your meals and your shopping list, you’ll
anything labelled ‘brown’, which can simply mean stick to a budget and eat better. For more
2% Greek yogurt and white bread with colouring. Wholewheat and rye are inspiration go to www.bbcgoodfood.com/
you’ll have all the eating more filling, so slice for slice you should eat less, recipes/category/healthy.
enjoyment at half the and you’ll be getting good fibre and stress-busting
B vitamins. Rye is particularly helpful because it
cost of clotted cream. Red alert!
triggers a more moderate release of insulin than
You’ll be doing your wheat, so it keeps you feeling fuller for longer. You get 10 times more
heart a favour, too. beta-carotene (good
for your skin
Break the habit – not the budget Money-wise meat and boosting
It’s easy to forget all those casual buys There are very few of us who want to buy suspiciously cheap
that soak up our cash before we realise meat, however, quality high-welfare cuts are pricey. An easy and
immunity),
it – a quick coffee and a muffin on the run, tasty way to work around this problem is to introduce plant-based plus extra
or tea, toast and marmalade from the work sources of protein to your diet. Base recipes around beans and vitamin
canteen because you missed breakfast. pulses, nuts, seeds and soy at least once a week. If this feels like
C, in red
These aren’t healthy choices and they a step too far, bulk out expensive ingredients, like lean mince in
don’t come cheap – a daily coffee-shop a Bolognese with lentils. Not only will you cut the saturated fat, peppers
latte can easily swallow up £50 a month. but you’ll be adding a filling, nourishing form of protein. than you
Aim to cut down to a twice-a-week treat, do in
or swop lattes for filter coffee. Meanwhile, Awesome oats
a breakfast at home will always be cheaper Probably the best breakfast you can eat. Keep costs down by buying
green
than a take-out, and you can make sure packs of regular rolled oats – it costs pennies per portion, takes next peppers.
you’ve got healthy options in the cupboard. to no time to cook and will keep you feeling fuller for longer.
Photographs ShuTTErSToCK
More healthier choices y Choose red grapes over green – they’re richer in
anthocyanins (protective compounds), which can help delay
signs of ageing such as memory loss y Keep those 11am munchie
s at bay by eating wholegrain toast and nut butter (rather
breakfast – the fibre and protein will keep you feeling full than marmalade) for
untll lunchtime y Pick cottage pie rather than lasagne – it’s
equally as comforting as a
winter supper, and the mince means they’re both iron-rich
, but you won’t get the high-fat sauce and cheese. Plus, the
potatoes are a source of fibre.

Healthy
Cheap Three
delicious
as chips!
ways with
potatoes
Recipes
STeffi DellneR
Photograph
DAViD MUnnS
Sticky potato wedges Garlic, basil & olive oil mash

with sesame & lemon
EASY LOW GOOD GLuTEn
FAT 4 YOu FrEE
EASY LOW GOOD
FAT 4 YOu SERVES 3 PREP 5 mins COOK 30 mins
SERVES 4 PREP 5 mins COOK 1 hr 10 mins 52p per serving
51p per serving
1kg/2lb 4oz King Edward or Maris
1kg/2lb 4oz red-skinned potatoes, Piper potatoes, peeled and cubed
such as Desirée, skins left on and 5 garlic cloves, peeled
cut into wedges 100ml/3½fl oz skimmed milk
2 tbsp olive oil 2 tbsp extra virgin olive oil
1 tsp dried oregano small pack basil, chopped, reserving
1 tsp garlic granules (we used Bart) a few leaves to serve
juice 2 lemons
150ml/¼pt vegetable or chicken stock Boil the potatoes and garlic in salted
2 tbsp sesame seeds water until tender. Drain, return to the
pan and steam dry for 1 min, then mash
1 Heat oven to 200C/180C fan/gas 6. with the milk, oil and basil. Season and
Put the wedges in a single layer in serve, scattered with a few basil leaves.
a roasting tin. Whisk together the olive PeR SeRVinG 324 kcals, protein 8g, carbs 57g,
oil, oregano, garlic granules, lemon juice fat 8g, sat fat 1g, fibre 4g, sugar 4g, salt 0.6g
and stock. Pour the liquid over the
potatoes, ensuring they are well coated. Goes well with
Season and bake for 1 hr, stirring every Roast pork shoulder, page 40
15 mins so they don’t stick to the tin.
2 Add the sesame seeds, increase the
heat to 220C/200C fan/gas 7, and bake Mini hasselbacks with dill
for a further 10 mins.
EASY LOW GOOD
PeR SeRVinG 268 kcals, protein 8g, carbs 41g, FAT 4 YOu
fat 8g, sat fat 1g, fibre 5g, sugar 2g, salt 0.2g SERVES 4-6 PREP 15 mins COOK 35 mins
32p per serving
Goes well with
Spice sausage & bean one-pot, page 57 1kg/2lb 4oz baby new potatoes
2 tsp dried dill
2 tbsp fine breadcrumbs
2 tbsp rapeseed oil

To slice, place a potato in a wooden
spoon and carefully cut at 3mm intervals,
slicing through the potato until your knife
hits the spoon. In a bowl, mix the dill
and breadcrumbs together.
food styling lizzie hARRiS | Styling ReBeCCA neWPORT
2 Toss the potatoes with the oil and

some seasoning, and arrange a large
baking tray – cut-side up. Bake for 20 mins.
Sprinkle with the dill breadcrumbs, then
bake for a further 15 mins.
PeR SeRVinG (6) 159 kcals, protein 3g, carbs 28g,
fat 4.2g, sat fat none, fibre 2g, sugar 2g, salt 0.1g
Goes well with

Squid and pinto bean stew, page 104

Sweetness
& light
Three comfort puddings that won’t ruin your good intentions
Recipes CASSIE BEST and SARAH COOK Photographs SAM STOWELL
Chocolate sponge with
hot chocolate custard
EASY LOW
FAT
Peach crumble 1 Heat oven to 200C/180C fan/gas 6. SERVES 12 PREP 30 mins plus soaking
Drain the peaches, but reserve the juice. COOK 40 mins 51p per serving
EASY LOW LOW 2 OF 5
FAT cAL A dAY Tip the peaches into a deep baking dish,
SERVES 6 PREP 10 mins COOK 35 mins roughly 20 x 30cm. Scatter over the 300g/11oz stoned dates, chopped
44p per serving lemon zest and juice and 1 tbsp of the 6 large eggs, separated
agave, then toss everything together. 350g/12oz light muscovado sugar
3 x 410g cans peach slices in juice 2 In a bowl, combine the flour, oats, 200g/7oz wholemeal flour
zest 1 lemon, plus juice ½ butter, remaining agave and 4 tbsp of the 2 tsp baking powder School dayS
2 tbsp agave syrup reserved peach juice. Mix together, first 100g/4oz cocoa favourite
140g/5oz plain flour with a spoon, then with your fingers, FOR THE cuSTARd mAdE bEttER
50g/2oz porridge oats until you have a rough crumbly mixture. 5 tbsp custard powder FOR yOu
25g/1oz cold butter, grated Scatter over the peaches, then bake for 5 tbsp light muscovado sugar
35 mins until golden and crunchy on top. 50g/2oz cocoa powder
PER SERVING 202 kcals, protein 4g, carbs 36g, 1.2 litres/2 pints skimmed milk
LOW-CAL fat 4g, sat fat 2g, fibre 3g, sugar 14g, salt 0.1g
1 Cover the dates with boiling water and
comfort
pud
set aside to soften for 30 mins.
2 Heat oven to 160C/140C fan/gas 3 and
line a 20 x 30cm baking tin with baking
parchment. Drain the dates, reserving
the liquid, then whizz the dates to a
purée with 100ml of the soaking liquid.
3 Beat the egg whites in a large bowl
with an electric whisk until stiff peaks
hold on the end of your whisk. Add half
the sugar and beat until thick and glossy.
4 In another bowl, beat the yolks and
remaining sugar until pale. Whisk in the
mashed date mixture, then fold into the
egg white mixture until well combined.
Mix the flour, baking powder and cocoa
with a pinch of salt. Sprinkle over the wet
mixture and very gently fold in until well
combined. Gently scrape into the tin and
spread to the edges. Bake for 35-40 mins
until a skewer poked in comes out clean.
5 Meanwhile, mix the custard powder,
sugar and cocoa together in a saucepan.
Stir in dribbles of milk until you get a
Food styling KATY GREENWOOD | Styling REBECCA NEWPORT
smooth paste. Gradually add more milk

until it’s all incorporated with no lumps.
Put over a medium heat and warm,
stirring constantly, until thick and
just bubbling.
6 Cut the warm cake into slabs and pour
over the hot chocolate custard to serve.

Healthy
Spiced rice pudding with

blackberry compote
EASY LOW cALcium FiBRE GLuTEn
FAT FREE
1 OF 5
A dAY

£1.38 per serving
200g/7oz brown rice

2 tsp cornflour
500ml/18fl oz skimmed milk
405g can light condensed milk
1 long or 2 short cinnamon sticks
5 cardamom pods, crushed with LOW-FAT
VERSION OF A
a rolling pin
good grating nutmeg claSSic
1 vanilla pod, split and seeds
scraped out
FOR THE cOmPOTE
500g/1lb 2oz frozen blackberries
1 tbsp agave syrup
1 Cook the rice following pack

instructions – don’t be tempted to
cook it until al dente – it will not
continue to cook in the milk later, so it
needs to be nice and soft at this point.
2 Meanwhile, mix the cornflour to
a paste with a little of the milk until
smooth. Add this to a saucepan with
the remaining milk, condensed milk,
cinnamon, cardamom, nutmeg, vanilla
and a good pinch of salt. Stir until
smooth, then bring to a simmer. Turn
down to very low heat and leave to
gently infuse while the rice cooks.
3 When the rice is cooked, drain well,
then add to the warm milk mixture.
Turn up the heat and bubble until
thick and creamy – this will take
about 20-25 mins.
4 To make the blackberry
compote, empty the
blackberries into a saucepan,
add the agave syrup and bring
to a simmer. Boil for a few mins.
Cool for a few mins before serving,
or serve at room temperature with
the rice pudding.
fat 2g, sat fat none, fibre 5g, sugar 54g, salt 0.4g
Taste team comment

‘I really enjoyed the way the rice
became thick and creamy, and
the sharpness of the compote
perfectly balanced with the
sweetness of the pudding.’ FIONA

In Holly’s trolley
Holly Brooke-Smith finds interesting new buys for your kitchen and table
Clarks Maple Syrup Taylor & Colledge Vanilla Ivory Compost Bin, £19.95,
Pure Canadian No.2 Bean Grinder, £5.99 for dotcomgiftshop.com
Amber Grade, £2.99/ 12g, Waitrose At 20cm tall, this attractive
180ml, Morrisons You’ll use a lot more vanilla metal compost bin will fit
Wonderful with banana in your everyday cooking neatly on your worktop.
pancakes, the No.2 with this easy-to-use grinder. It has a rubber-sealed lid
Amber grade comes As well as custards and to keep odours in, and
from the middle of the patisserie, try it in salad a removeable plastic bucket
maple harvest season dressings, with seafood so it’s easy to empty and clean.
and is rich and dark. or to give depth to risottos.
I love it on my porridge.
Extra Special
Chocolate Edamame, Gorgonzola Picante,
£9/six 70g boxes, £2.20, Asda
Rodda’s Custard, itsugrocery.com This great-value
£1.59/300g, Tesco Roasted edamame are the cheese packs
I’m so excited about latest eat-me treats! The a delicious punch.
Rodda’s latest range. beans are subtly salted Jazz up a cheeseboard
The custard is thick, and coated in Belgian or crumble over
indulgent and has chocolate and, at 131 kcals homemade pizza
a hint of vanilla. It really a pack, have fewer calories with handfuls of rocket.
is a delicious grown-up than other choc-covered
version of childhood snacks. Moreish.
tinned custard. Cold Smoked Organic Salmon
with Seaweed, £27.50/500g,
burrensmokehouse.ie
Celebrate St Patrick’s Day with this
outstanding Irish salmon, layered with
seaweed from the County Clare coastline.
The added greens give it a savoury kick.
Finest Venison Lasagne,

£6 for 400g, Tesco
A good combination of slow-cooked
Scottish Highland venison, creamy
sauce and chestnut mushrooms,
it’s made with Wensleydale cheese
and free-range egg pasta.
What to drink Sarah Jane Evans hunts down great-value wines

Brilliant bargains Weekend winner Classy white
Vineyards Côtes du Rhône NV, Rhône Cuvée des Vignerons Winemakers’ Selection Vernaccia di San
Valley, France, 13%, £3.79, Tesco NV Beaujolais, 12%, Gimignano DOCG 2012, Italy, 12.5%,
Looking for low-priced choices £6.99, Waitrose £6.99, Sainsbury’s
for Frugal Fridays? Try out Tesco’s A young Beaujolais is always Italy excels at delicately aromatic wines.
Vineyards range. The Côtes du Rhône a reliable standby. Affordable, Sadly, though, prices are creeping up.
(right) has a lively blast of soft fruit; aromatic, with a blush of cherry This refined Tuscan Vernaccia is, therefore,
the Pinotage (£3.99) is a light party red, fruit and a refreshing lift, a really good buy. Savour its aromas
while the Malbec (£4.99) is a step up this light-bodied wine makes of pears and jasmine, and the classic
with plums and a hint of savoury tannin. a cheerful choice. Excellent with finishing note of bitter almonds. Lovely with
Inexpensive choices that are good Spicy Indian meat dishes, roast Pan-fried sea bass or Squash & sage soup.
enough to drink without food. pork and cold roast ham. • Sarah Jane Evans is a Master of Wine

Learn to be a more confident
cook with expert, practical
advice from the Good Food team
Barney Desmazery Sarah Cook Cassie Best Stephanie Dellner
Food editor Food editor Assistant food editor Cookery assistant
Cook school
Do it better
Do it better Buying cheap cuts of steak Budget SPECIAL
Prime cuts such as fillet and sirloin are expensive, but steak doesn’t have to be out of your price range – and some of
the lesser-known cuts actually have far more flavour. The trick is knowing which cuts to ask for and how to cook them
Be a canny shopper
Masterclass
Know-how
Expert advice
Onglet, hanger Bavette, goose skirt Flat iron, feather blade
or skirt steak or flank steak or butlers’ steak
The cut A classic bistro steak that often appears The cut A beautifully grained, flat piece The cut This steak is a muscle that is specially
on the daily specials menu in restaurants. This is of meat, taken from the belly (or flank). It has cut out of the shoulder. Of all the cheap cuts,
a very lean and long, rope-shaped strip of dark a similar taste and texture to rump steak. this most closely resembles the more expensive
red meat that has a strong (almost gamey) flavour. Cooking it You can cook bavette two ways – steaks, as it is speckled with a marbling of fat.
Cooking it Onglet suits being marinated with as individual thin steaks, or on the griddle or Cooking it Flat iron steak can be pan-fried
ingredients like red wine or vinegar to help barbecue as a whole piece of meat, which you or griddled, but is particularly good charred
tenderise it. The secret with this cut is to simply slice across the grain before serving. on a coal barbecue. The flavour and texture
pan-fry, griddle or barbecue it as a whole piece When cooked whole and then sliced, this is one of this cut is so good that it deserves to be
(which will serve 2-3) over a high heat, so it’s of the best cuts for steak sandwiches. more expensive – so try it while it’s still
charred on the outside but still medium-rare a relatively unknown cut and inexpensive.
Photographs DAVID MUNNS | Styling JENNY IGGLEDEN
and tender in the middle. Once cooked, leave

it to rest for a few minutes, then carve on the
angle into long, thin slices.
ss
Get more for lemeat have long
ts of
Another option is to ‘butterfly’ it – slicing the These cheaper cu Flat iron,
nch menus,

been a sta ple on Fre feather blade

meat down the middle, horizontally, cutting almost
lly been available or butlers’ steak
all the way through until you can open up the two but have only rea
oks who would
halves of the meat, giving it the appearance of to savvy British co ly.
be butchered special
ask for them to


two wings. Then bash it out into thin steaks that larity of
rise in popu
need no more than a minute on each side. However, with the t
g, an d co oks wanting to ea
barbecuin in
at, they’re no w Bavette,
better-quality me ll-
nd . Th ese ch eaper cuts make we goose skirt
• To find recipes using some of these dema ab le.
at mo re afford or flank steak
cuts, visit bred and organic me Onglet, hanger
or skirt steak
Learn to make samosas
Cyrus Todiwala, from BBC Two’s The Incredible Spice Men demonstrates
how to achieve these delicious crisp pastry parcels Photographs DAVID MUNNS
Do it better
15p per
samosa
Masterclass
Minced chicken samosa

(Tikkha murghi na samosa)
Know-how
A liTTle efforT
MaKES 35-40 PrEP 1 hr plus resting

cOOK 45 mins plus cooling
The word tikkha means ‘chilli hot’ (and is also

used to refer to a woman with a fiery-hot
temper!). My samosas are milder than
what you get in Bombay, but you can turn
the spicing all the way up (or down), if you
Expert advice
like. Use minced lamb, beef, venison, lean

pork, turkey or game instead of chicken,
too – or just make them vegetarian.
Shaping your sam

for THe DoUGH osas
400g/14oz plain flour, sifted twice (for Keep a damp clo
th ready to cove

the pastr y as yo r
a fine consistency with no lumps) u work on the
6 tbsp vegetable oil individual samos
as and a small
175-200ml/6-7fl oz water bowl of water to
seal them with.
for THe MASAlA PASTe
mix ¼ tsp each ground turmeric and
curry powder, ½ tsp each chilli recipe adapted from
powder and garam masala, and 2 small onions, finely chopped Mr Todiwala’s Bombay
50ml/2fl oz water to a paste 250g/9oz minced chicken or turkey by Cyrus Todiwala
for THe filliNG 125g/4½oz fresh, shelled or frozen (£25, Hardie Grant).
1 tbsp sunflower or rapeseed oil peas, boiled for 2 mins and drained You can buy the book
7-10 curry leaves, preferably fresh, 1-2 sprigs of mint, leaves picked and for just £22. Simply call
finely shredded or chopped finely shredded 01326 569444, p&p is free. or buy
2-3 thin green chillies, finely chopped ½ tbsp chopped coriander online at sparkledirect.com/goodfood
¼ tsp cumin seeds chutney, to serve (optional)
25g/1oz ginger and garlic paste or use PER SAMOSA (40) 86 kcals, protein 3g, carbs 8g,
12g/½oz each of garlic and fresh fat 5g, sat fat 1g, fibre 1g, sugar none, salt 0.1g Next month
ginger, crushed together to a paste Ching-He Huang’s
Crispy duck & pancakes

Cook school
‘Samosa simply means pastry with a savoury filling, shaped into
a triangle and deep-fried. The pastry type and filling vary the
length and breadth of the Indian subcontinent, depending on
religious and cultural differences, and the availability of ingredients’
Do it better
1 2 3 4
Mix the flour with 1 tsp salt in Turn out onto a clean surface Heat the oil in a pan until you When the onions are soft,
a large bowl. Make a well in the and, using your palms and see a haze. Add curry leaves, add the masala paste.
Masterclass
centre and pour in the oil. Mix fingers, knead the dough for green chillies and cumin seeds. Rinse out the masala bowl
well. Add three-quarters of the water a few mins until it is smooth and Stir for a few secs until fragrant, then with a splash more water and add,
slowly and bring together to form the ingredients are evenly distributed add the ginger and garlic. Cook until too. Cook, stirring for a few mins,
a firm dough, adding more water with a consistent texture. Cover the the garlic begins to change colour until the water has evaporated
if necessary. dough with a damp cloth and set slightly, then add the onions and cook and the aroma is rich.
aside in a warm place to rest for 1 hr. for about 4 mins. Stir and scrape the
base of the pan with a flat wooden
spatula to prevent sticking.
Know-how
5 6 7 8
Add 50ml water, remove the Add the peas and herbs, Now to make the samosas. Taking one edge of the
Expert advice
pan from the heat and add then remove from the heat. Take a walnut-sized chunk of semi-circle, fold it over the
the mince. Blend well until it Taste and season again, dough and roll it out very thinly. centre and, applying a dab of
is smooth and there are no lumps. if necessary. Leave until cold. Using a 15cm diameter plate or water with a pastry brush, stick the
Return to the heat, increase the heat saucer as a guide, place on top and edge. Then, folding the other edge
and cook, stirring frequently until the cut round it with a sharp, thin-tipped over make it into a cone, making sure
mince is cooked through and most of knife to make a round disc. Cut the the lower tip is fully sealed with no
the liquid has evaporated. disc in half to make a semi-circle. hole at the point. Seal that edge, too.
Food styling EMILY KYDD | Styling VICTORIA ALLEN
9 10 11 12
Fill the cone to about 2cm from Apply a dab of water Rub your fingers over Heat the oil for deep-
the top, but don’t overfill. along the top edge of the samosa a few times frying to 180C, or until
the cone, then pinch until you are sure that a cube of bread browns
between your fingers to encase it is well sealed. Repeat until all the in 30 secs. Deep-fry the samosas in
the filling. samosas are made – you should batches until golden for 3-4 mins.
make about 35. Drain on kitchen paper and enjoy
with your favourite chutney.

Be a pasta master!
Which sauce goes best with tagliatelle? Is fresh always better
than dried? Cassie Best shares her know-how Photographs ADRIAN TAYLOR
E
very one of Italy’s 20 regions
Do it better
has a distinctive cuisine – partly VENETO Bigoli, thick noodle-like

shaped by climate and terrain, spaghetti, often made from wholewheat
partly due to history. You’ll find flour, butter and duck eggs.
truffles and creamy Gorgonzola in
the mountainous northern region of
Piedmont; cured meat and flavourful
tomatoes in the fertile central region of
Umbria; and artichokes and seafood in
Sicily, at Italy’s southern tip.
These ingredients are often used in
Masterclass
sauces, and paired with pasta shapes

EMILIA ROMAGNA Strozzapreti
specifically designed to hold the
or ‘priest strangler’ – inspired by the
sauce in the best way possible. For
legend that greedy priests would eat
this reason, many regions have
the strozzapreti, given to them by locals,
created their own pasta shapes –
so quickly that they might choke on it.
although their origin is often hotly
disputed among Italians!
Know-how
LIGURIA Trofie traditionally

served the Genovese way with


pesto, green beans and potatoes.




Expert advice
ABRUZZO Chitarra, meaning

‘guitar’, is a long thin pasta which
is cut using a harp-like tool. The
fresh pasta dough is pushed through
the fine strings to cut it into strands.
CAMPANIA Penne meaning

‘pen’ or ‘quill’ – cut on an angle
to resemble its namesake.
Ideal for holding rich tomato or
meat sauces, or in pasta bakes.
PUGLIA Orecchiette or ‘little

TUSCANY Gigli meaning ‘lilies’
ears’ are traditionally served with
is specifically from Florence,
broccoli rabe, anchovies, chilli and
where the lily is the local emblem.
garlic – see our recipe on page 76.

Cook school
Want to try some exciting new

pasta recipes? Turn to page 72
Do it better
Cooking What’s on
tips the label?
• Always cook pasta in a very large pan of Dried or fresh? Fresh pasta
salted, boiling water. If you don’t give is best when it is homemade (or bought
the pasta enough space to move in the on the day it is made). The supermarket
pan, it will stick together. Italians say ‘fresh’ pastas generally lack texture, and
often break up when tossed through a
Masterclass
the water should be as salty as the sea
to flavour the pasta. sauce – and they’re usually double the
price of the dried variety. Dried pasta has
• There is no need to add olive oil to your a more robust texture, giving it a good
pasta. It won’t prevent it from sticking bite – it will also last for months.
together, and will just end up down
the drain. Egg pasta Egg yolks are added to enrich
the pasta dough. This gives it a richer flavour
• The classic British version of spag bol and colour. Fresh pasta is often made with
usually consists of cooked spaghetti egg yolk, whereas the dried variety usually
topped with saucy mince, but in Italy, just contains water.
Know-how
the pasta and sauce are always
combined in the pan to ensure Bronze die cut A process used to cut the pasta.
every piece of pasta is coated. The dough is pushed through cutters (called dies)
made of bronze, instead of the more common Teflon. Did you know?
• Don’t cook the pasta all the way through in This creates a rougher, more porous surface, allowing Pasta ending in ‘ini’
e.
the water. Instead, drain it when it still has the sauce to cling to it. = smaller version of a particular shap
a little bite, then add to the sauce and
continue cooking for a few minutes more Durum wheat flour Most of the pasta Pasta ending in ‘oni’
e.
until the pasta is cooked and has absorbed produced in Italy is made from durum wheat. Durum = larger version of a particular shap
a little of the sauce. is a tough grain, providing durum wheat pasta with Fusillini
Expert advice
its distinctive bite. It is a golden coloured grain,
• When draining the pasta, make sure giving the pasta a lovely yellow hue. Fusilli
you save a cup of the pasta water. Then,
when you add the pasta to the sauce, ‘Rigate’ With ridges, this gives the sauce something
splash in a little of the water if it looks to cling to. It is often found on tubular shapes, such as
Fusillioni
too dry. The starch in the water will rigatoni or penne.
help the sauce cling to the pasta.
Perfect pairings: match the shape to the sauce

Pasta shape Such as Serve with
Long and skinny Spaghetti, linguine, fusilli lunghi, vermicelli Light seafood sauces, cream- or oil-based sauces.
Long ribbons Tagliatelle, pappardelle, fettuccine, mafaldine Rich meaty sauces.
Shells Conchiglie, lumache Heavy cream or meat sauces; large ones can be stuffed.
Twists Fusilli, trofie, strozzapreti, caserecce, gemelli Lighter, smoother sauces which will cling to the twists, such as pesto.
Photograph MYLES NEW/Olive
Tubes Penne, rigatoni, macaroni, paccheri Hearty vegetable sauces, or baked cheese dishes. Also good with Bolognese or ragu.
Mini shapes Orzo, fregola, canestrini, stelline In soups and stews or as pasta salads.
As the filling contains lots of flavour, these are traditionally served with a light butter
Filled pasta Ravioli, tortellini, cappelletti
or oil sauce.

One for the bookshelf BBC Good Food readers can buy any of this month’s books at a discount, and you will also receive a
free bookmark. Simply call 01326 569444, p&p is free. Or buy online at sparkledirect.com/goodfood
Do it better
Sally Hughes reviews this month’s cookery books
Franco Manca Bean Feasts by The Hairy Bikers’ One Pot Wonders by
Artisan Pizza To Genevieve Taylor Asian Adventure by Lindsey Bareham
Make At Home by (£12.99, Good Food Si King and Dave (£18.99, Good
Giuseppe Mascoli offer price £11.69, Myers (£20, Good Food offer price
and Bridget Hugo, Apple Press) Food offer price £15.99, Michael
(£12.99, Good Food Beans are nutritious, £15.95, Weidenfeld Joseph)
offer price £10.39, Kyle Books) versatile and economical, making & Nicholson) A classic that will help you to
London’s Franco Manca restaurants them ideal for money-saving This collection, accompanying the save time, effort and energy
Masterclass
serve up gorgeous sourdough meals. This useful book will inspire new BBC TV series, includes recipes costs – a collection of more than
pizzas. They use a wood-fired oven, you to use beans in a myriad of ways, from Thailand, Japan, Korea and Hong 100 delicious all-in-one dishes.
which is sadly lacking in most homes, either as the star ingredient or to Kong. Spicy, fresh and simple to cook, There are recipes for stove-top
so this book describes a really easy make meat and fish go further. there are lots of street food snacks and oven-cooked suppers, as
method to achieve the same result From Bean & smoked haddock and satisfying main course dishes to well as salads and desserts drawn
without one. Alongside clear fish cakes to Squash & butter bean inspire and the boys use ingredients from all around the globe. The
instructions for making the bases samosas, every recipe has a photo widely available in the UK. Turn to instructions are clear and easy to
are a collection of great toppings. of the finished dish, too. page 124 for two of their recipes. follow, guaranteeing standout results.
Barney’s Take a cookery class

Know-how
butcher’s Cooking with a Wood-fired Oven, Manna from Devon Cooking School
and B&B, Kingswear, Devon (01803 752943; mannafromdevon.com)
block
Beef short ribs
Most of us have discovered our inner caveman
over the barbecue, but now the hot piece of kit
for outdoor cooking is the wood-fired oven. You
and bread, fish tagine,
roasted peppers,
oven-baked bream,
Short ribs are a popular and cheap can use it at any time of year, and it’s far more roast chicken, boulangère
American cut that are mostly used versatile than a barbecue. Make pizzas when the potatoes, even carrot
for slow-cooking. Beef short ribs oven is super-hot, then remove the embers and cake. From stoking
Expert advice
are sold on the bone, but are a lot use the oven to grill meats, roast your Sunday ovens, to adding toppings to pizzas and kneading
meatier than pork ribs – one rib makes a good portion. joint, and bake bread and cakes. As it cools, bread, we all participated.
A rack of the ribs (also known as pop in a braise to stew. Cost £135 for the day (10am-5pm), including
Jacob's ladder) can be butchered Learning how to use a wood-fired oven takes nibbles, pizzas and a sit-down lunch at the end,
in different ways, but as a standard practice – this is where the course pays dividends. plus food to take home.
cut, ask for them as individual ribs Tutor David Jones, a former management Verdict Fantastic advice if you want to get
about 15cm long, which will give consultant, demonstrates how to stoke your more out of your wood-fired oven, and a great
you a neat cube of meat. Short oven, gauge its temperature, and plan your introduction if you’re considering getting one.
ribs are ideal for braising or cooking so each dish goes in at the correct heat. David and Holly give you the confidence to cook
stewing, with the bonus that the His wife Holly, who trained at Leiths, oversees in a wood-fired oven – just as our ancestors did.
bone adds flavour to the sauce the food. During the day, we produced pizzas Clare Hargreaves
as you cook them.
Treat short ribs as you would any
stewing steak and brown them
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well before slow-cooking. They suit The home cook’s friend
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suited to slow cookers or pressure cookers. But whether coarse shredding to grating, slicing and quoting GF/167. Delivery within
Rib photograph WILL HEAP
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My kitchen
Camilla Schneideman
Camilla Kitchens and cooking have always I wanted our children to do the living in Spain. I fell in love with
Schneideman, been a major part of Camilla same. So the kitchen needed to be American fridges on a visit to a
Schneideman’s life. In the Sixties, uncluttered, but not too designer – friend in Colorado, and the Fisher
managing
her parents, Mike and Susie, that’s not us at all. & Paykel model is the largest we
director of founded the influential kitchen could fit into the space. The space-
Leiths School shop Divertimenti, and Camilla How did you plan it? saving, pull-out dishwasher is by
of Food and worked there as a Saturday girl We weren’t allowed to build right the same manufacturer.
Wine, shows before studying drama at across the back of the house, but
Manchester University. making an L-shaped extension What about your units
Vanessa She took the diploma course at did create a perfect, light-filled and worktop?
Berridge Leiths in her mid-twenties, then niche. The kitchen is not enormous I like these plain, fade-into-the-
round her set up the Divertimenti Cookery but has a lovely spacious feel, partly background units, which don’t have
new kitchen School in 2002. During two and a because we don’t have enclosed handles. The drawers are better than
Photographs half years spent in Spain, she wrote cupboards high up – I like to be able cupboards for storing saucepans.
GEOFF WILKINSON The Divertimenti Cookbook. Camilla to get to things easily. My mother There’s not much unit space, so we
now lives in west London with her always drilled into me that you need have magic pull-out corners. We took
husband, Tom James, a naval to be able to unload the dishwasher out the internal frame in the corner
architect, and their children, Rafa, easily, so I have shelves above for the by the sink and squeezed in all our
six, and Rosie, four. She finished glass and china we use constantly. recycling bins. I looked at some
her kitchen a year ago. lovely granite for the worktop, but
How did you pick your appliances? decided instead on this less shiny
What did you want from I chose a Falcon range with two reconstituted silestone (from
your kitchen? ovens, and a big wok burner in the touchstoneworktops.com). It’s
It sounds a cliché, but I really did middle for Asian cooking and for heat-resistant, easy to clean and
grow up at the kitchen table, and paellas, which I tried to perfect while doesn’t show every smudge.

Kitchen design
RIGHT The sliding

drawers take up
less space than
the pull-down
door of a
conventional
dishwasher
RIGHT Shelves
displaying
treasured pieces
Inspired by her parents, Camilla chose of pottery and
to have a glass-fronted cabinet made glass have been
instead of wall units. Items collected fitted into the
Camilla from her travels and her time at framework of
created her Divertimenti are displayed inside, what was an
light-filled protected from grease and dust exterior window
kitchen in the
extension of
her Victorian Camilla’S tipS
house • If you can’t afford a designer kitchen, which we couldn’t,
then buy cheaper units, change the handles and spend
your budget on quality appliances and getting someone
good to fit your units.
• Always shop around online, especially for electrical goods
– there are often discounts to be had. We made substantial
And the flooring? savings by buying our appliances from the same supplier.
We bought reclaimed floorboards • Do your research: we saved £1,000 by choosing a cooker
which were in a terrible state. Once without a separate grill.
they were laid and sanded, I got quite • One of the good things we did was put in a waste disposal
stressed because I thought it had – a more ecological way to get rid of kitchen waste.
taken all the personality away. But • Have your recycling bins to hand.
the grey wash we put over the top is • Don’t think you have got to have everything right now. For
wearing down rather well. Tom did example, we’ve bought these Ikea stools for the butcher’s
call this kitchen 50 shades of grey, trolley, and I do want to replace them, but there’s no hurry.
but I like it because colourful things
stand out and it doesn’t look too busy.
Any extravagances?
Putting in a boiling water tap was
probably my biggest indulgence,
GET THE LOOK
although Tom worked out that Bialetti Moka Camilla constantly uses Luigi Bormioli
we’d save money. It’s really handy Express Hob the terracotta dishes she 2.5cl
as you can cook pasta in half the 6-cup Espresso bought in Spain. Fuente wine-tasting
time, and we frequently have boiled Maker, £26.40, Rectangular dishes, from glasses,
eggs for breakfast. John Lewis £4.69, £19 for six,
saborear. wineware.
Would you change anything? co.uk co.uk.
I didn’t quite take into account Camilla says
the depth of the fridge, and should these make
have brought the larder unit forward wine taste
so I’m not squeezing into the corner One of Camilla’s favourite gadgets is this Eddingtons ‘twice
all the time to get things out of lemon squeezer, which ensures that pips don’t fall as nice’
it. But otherwise I love this kitchen into the juice. £9.99, whiskcooking.co.uk
– it works really well.

TVRecipes
Every
recipe
This month – warming dishes, including an intriguing fusion stew,
a pasta pleaser and a classic pud. Recipes tested by Home
has a economist Petra Jackson. Edited by Kathryn Custance
photo!
The Hairy Bikers’ Asian Adventure
Here are two very different noodle dishes discovered by Si King and
Dave Myers whilst on their travels for their new BBC Two series
Army stew
Easy
This is a first for us – a Spam recipe. A famous
dish in Korea, Army stew was born at a time
after the Korean War, when local people Crispy noodles with prawn & crab
were starving and a certain restaurant owner (Mee Krob)
was determined to help. She invented this SERVES 4 PREP 15 mins (longer if you
dish using Spam left behind by American have to pick the crabmeat from the shell)
soldiers, and it’s still much loved. It’s a COOK 10 mins A little effort
fantastic, tasty, home-from-the-pub supper, We made this dish alongside the ruins of
and well worth a try. An entire street in Seoul Ayutthaya, which was once the capital of old
is crammed with restaurants selling this Siam, as Thailand used to be called. The place
street-food sensation. Have a go… it’s real was hot and exotic, just like this luxury salad.
fusion food and, once you’ve tried it, we You can prepare everything in advance,
guarantee, it will become a guilty pleasure. but keep the noodles, herbs, prawns and
crab mix separate, and put them all together
2 tbsp vegetable oil at the last minute. The noodles are dropped
150g Spam (or other luncheon meat), straight into hot oil, no blanching needed.
cut into thick slices and halved Bear in mind, though, they do expand –
150g frankfurter sausages, cut into so it’s important to cook them in batches.
2cm pieces
150g pork mince FOR THE DRESSING
100g firm tofu, cut into 1cm chunks 2 heaped tbsp grated palm sugar
8 garlic cloves, crushed 5 tbsp Thai fish sauce
3 tbsp gochujang (Korean red curry paste) 3 tbsp fresh lime juice
2 tbsp gochugaru (Korean red chilli FOR THE SALAD
powder) – see, right vegetable or groundnut oil
8 spring onions, shredded 125g thin rice noodles
handful of glass noodles, or rice noodles, 5 Thai shallots (or 1 banana shallot),
soaked, following pack instructions WHERE TO BUY thinly sliced
500ml chicken or pork stock, plus extra Korean chilli paste and powder is available in specialist 400g raw, peeled tiger prawns, de-veined
if necessary Asian food shops, or buy online at souschef.co.uk 20g ginger, finely grated
cooked rice or chips, to serve (optional) 3 garlic cloves, grated or crushed
20g galangal, finely grated
1 Heat the oil in a wok or large frying pan. 3 spring onions, cut lengthways and sliced
Add the Spam, frankfurters, pork mince 150g fresh beansprouts
and tofu. Fry gently until the meat 3 kaffir lime leaves, finely sliced into
is starting to take on some colour, Petra says: The national name for this dish is matchstick strips
but careful not to break up the pieces. Budae Jjigae. I know this as I first ate it last June, 200g fresh white crabmeat
2 Add the garlic, chilli paste and powder, in a Korean restaurant in Dublin. It’s an oddball small pack of coriander, chopped
and fry for 2 mins. Add the spring onions, collection of ingredients, but when mixed together tastes small pack of mint, leaves picked from
noodles and stock, and simmer gently delicious. Cheong, the owner, told me that she once took it the stem (do not chop or they’ll go brown)
for 10 mins. Taste and season, if necessary. off the menu and the locals went berserk – now it stays put! small pack of holy or Thai basil (see Petra’s
If the stew looks too dry, add more stock. tip, right)
Serve from the pan with rice, if you like. It FOR THE GARNISH
also tastes great with a bowl of chips. 1 large red chilli, sliced at an angle
2 limes, cut into wedges

TVRecipes
We catch up with
New Dan Saladino, producer,
series reporter and occasional

presenter of BBC Radio 4’s
Food Programme
Dan’s diary
• Right now, a team of 16 chefs, writers and
leading food and drinks experts are judging the
BBC Radio 4 Food and Farming Awards. We all get such
a buzz from this annual search for Britain’s best producers,
farmers, caterers and retailers – from high-street butchers
to legendary fish & chip shops. Valentine
Warner (right), Richard Corrigan, restaurant
critic Charles Campion and Raymond Blanc are
all on our judging team. I can’t wait for their
final meeting, when they’ll have to agree on
a shortlist. We’ll tell the stories in a special
Food Programme report in early May.
• Our weekly planning meetings for the Food

Programme range from conversations about TV
1 To make the dressing, mix the palm
cookery shows to global food stories. Recently, we’ve been
sugar and fish sauce together until the sugar
discussing the anniversary of the horsemeat scandal, and
dissolves. Stir in the lime juice, then set aside.
how it impacted on British shopping habits – we’ve bought
2 For the salad, pour enough oil into a wok
fewer processed ready meals, and even pie producers say
or deep saucepan to come halfway up the
that sales have been affected. It’s a subject we’ll be returning
side. Heat to 180-190C (don’t allow the oil to
to in a programme, soon.
overheat and never leave hot oil unattended).
To test the temperature, add a small cube of
• Meanwhile, in my kitchen,
bread – if the oil is hot enough, the bread will
I’m enjoying the results of
Photograph © jASON INGRAM/OLIVE | Programme information correct at time of going to press. Please check Radio Times, radiotimes.com or bbc.co.uk for transmission dates
turn crisp and golden, then float to the top

a report I did on cookbooks.
in a few seconds. Fry the noodles in batches
It took me to a restaurant in
– each batch will colour in seconds. Add a
the Mendip hills, The Ethicurian,
batch to the wok and cook until the noodles
(right) run by four young friends.
are puffed up and turning pale golden.
A fresh take on traditional,
Carefully remove the noodles with a slotted
seasonal and regional British
spoon and drain on kitchen paper – they’ll Petra says: Holy basil, often labelled
cooking, I tried my hand at
look like a giant haystack! Thai basil, has a different flavour
Ox tongue with cauliflower
3 Drain all but roughly 3 tbsp of the oil from to the European plant, which won’t
& hazelnuts – it was delicious. I also love the historical
the wok, then fry the shallots until crispy. work as a replacement in this recipe.
footnotes in their cookbook: for example, why oxen
Remove them from the oil, drain on kitchen Good Asian grocers will have holy
disappeared from the British landscape in the 19th century,
paper and set aside. Put the wok back on the basil in the chiller cabinets, alongside
to be replaced by horses. Great stuff!
heat and add another tbsp of oil. When hot, the kaffir lime leaves. If you can’t find
add the prawns, then stir or toss them until it, just add a little more mint and
• Good meeting with Awards judge Al Crisci. An inspirational
slightly opaque. Add the ginger, garlic and coriander to compensate.
caterer, and a previous award winner, he featured in the
galangal, and sauté for a couple of mins.
BBC series The Clink, linked to his work with food in prisons.
Continue to cook and stir until the prawns are
He’s on a mission to rehabilitate inmates through food,
cooked, then tip all the contents of the wok
and has set up fine-dining restaurants, which are open to
into a large bowl. Stir in the shallots.
the public, inside jails. We’re planning to make a programme
4 Add the spring onions, beansprouts, lime
about a new Clink in HMP Cardiff. Watch this space for info.
leaves and crabmeat, then pour over the
dressing, scatter the herbs and carefully
• Just been discussing a ‘big idea’ with BBC Local Radio
combine. You don’t want to crush the
producers about Britain’s distinctive regional foods. We want
herbs, so using your hands is best for this.
to ask audiences about ingredients and dishes in their part
5 To serve, take a large bowl and assemble
of the country that are at risk of being lost or forgotten.
the salad, starting with a layer of crispy
I can’t wait to see what kind of food stories turn up!
noodles, then alternating layers of prawn Recipes adapted from
and crab mix with the noodles. Garnish The Hairy Bikers’ Asian
with slices of chilli and lime wedges, Adventure (£20, Weidenfeld
and serve straight away. & Nicolson). You can buy The Food Programme is on Sundays on BBC Radio 4
this book for just £15.95. Call at 12.30pm, repeated on Monday at 3.30pm. Voting
01326 569444, p&p is free. for the Food and Farming Awards has now closed,
Or buy online at sparkle but for more information, visit bbc.co.uk/foodawards
direct.com/goodfood

MasterChef DALE WILLIAMS
Chorizo & anchovy
As the new series gets underway, try these two recipes from 2013 finalists pappardelle
Larkin Cen and Dale Williams. MasterChef returns to BBC One in February SERVES 4 PREP 10 mins
COOK 10 mins Easy
I adore pasta – I could live on it quite
easily – and the options are endless if you’re
creative. This is my take on a delicious pasta
dish that has some serious attitude.
Petra says:
Fresh cockles 400g dried pappardelle
are delicious, extra virgin olive oil, for drizzling
and these juicy FOR THE SAUCE
morsels really 1 tbsp olive oil
do enliven this 400g cooking chorizo, sliced into
dish. And, if it 5mm discs
feels a bit of a 250g vine-ripened tomatoes, roughly diced
faff to deep-fry 1 tsp chilli flakes
the peanuts, 1 tbsp dried oregano
pan-fry them in 2 garlic cloves, finely chopped
a non-stick pan. 20 fresh marinated anchovy fillets, drained
They may not 200g pitted black olives
colour as evenly, 1 tbsp chopped parsley
but will still juice ½ lemon
taste good.
1 Bring a large pan of salted water to the
boil, add the pasta and cook following
pack instructions.
2 While the pasta is cooking, set a wide,
high-sided frying pan over a medium heat
and add the olive oil. Tip in the chorizo and
gently fry for 2-3 mins, turning the slices over
halfway through until the oil and aroma are
released. Add the tomatoes, chilli flakes,
oregano, garlic and anchovies and cook for
3-4 mins or until softened, then add the olives.
3 Season (but remember the chorizo, anchovies
LARKIN CEN 1 To make the sauce, whisk the coconut Recipes adapted and olives will be salty), then stir in the parsley.
Pan-fried halibut, milk with the curry paste in a pan until from MasterChef: 4 Using pasta tongs, lift the cooked pasta
cockles & peanuts smooth. Add the chilli and cook for 2 mins, The Finalists (£20, from the water straight into the sauce (or
SERVES 4 PREP 20 mins then add the mangetouts and cook for 1 min Absolute Press). drain the pasta in a colander, then quickly
COOK 20 mins A little effort more. Remove from the heat and set aside. You can buy this tip into the sauce). Toss together and add
This makes a great supper that can be easily 2 For the peanuts, heat vegetable oil in book for £16. Call the lemon juice. Taste and adjust seasoning,
knocked up and on the table in 20 minutes. a deep-fryer to 150C, or fill a heavy-based 01326 569444, p&p if necessary.
The cockles provide a rich depth to the sauce saucepan halfway. Drop in the peanuts is free. Or buy online 5 To serve, divide between 4 warmed
and go perfectly with the halibut, while the and cook for 1-2 mins until pale golden. at sparkledirect. bowls and dress each with a drizzle of
peanuts add another dimension of flavour Remove with a slotted spoon and drain com/goodfood extra virgin olive oil.
and are a good contrast of texture. on kitchen paper. Season and set aside.
3 Heat a wok and add 1 tbsp vegetable oil.
FOR THE COCONUT SAUCE Stir in the shallots and fry for 10 secs,
400ml can coconut milk or just until they start to release their aromas
1 tbsp Thai red curry paste – take care not to let them burn. Add the
1 Thai red chilli, sliced cockles, spring onion and sugar. Stir-fry
10 mangetouts, thinly sliced for 1 min. Sprinkle over the soy sauce,
FOR THE COCKLES & PEANUTS remove from the heat and keep hot.
vegetable oil, for deep-frying, plus 1 tbsp 4 To cook the halibut, heat a non-stick
extra frying pan over a moderate heat and add
25g shelled peanuts the rapeseed oil. Season the halibut on both
1 shallot, diced sides and place, skin-side down, in the pan.
100g shelled cockles Fry gently for 5 mins or until the skin is crispy.
1 spring onion, thinly sliced Turn them over and cook for 8 mins or until
pinch of caster sugar the fish is cooked and flakes easily.
1 tbsp light soy sauce 5 To serve, reheat the coconut sauce, if
FOR THE HALIBUT necessary, and spoon a pool onto each plate.
4 thick pieces halibut (each weighing about Arrange the cockles and peanuts around the
170g), skin on sides and place the halibut on top.
1 tbsp rapeseed oil

Super
TVRecipes
Soup
Operation Lunch
Hospital Food
James Martin’s puds go down a treat
with patients in his new series, weekday
mornings, starting this month on BBC One
Sticky toffee pudding

with toffee sauce
COOK 50 mins A little effort
The servings here are based on
patients’ portions – so you may
want seconds!
FOR THE PUDDING

butter and flour, for greasing
175g pitted dates
300ml hot water from the kettle
50g butter
150g soft dark brown sugar
2 tbsp black treacle
1 tbsp golden syrup
½ tsp vanilla extract
2 eggs
175g self-raising flour, sifted
1 tbsp bicarbonate of soda
FOR THE SAUCE a cocktail stick, when inserted into
Get steamed up
50g butter
50g soft dark brown sugar
25g treacle
the centre, comes out clean. Check
after about 20 mins – if the top is
over-browning, cover with a sheet of
about poverty
50g golden syrup foil. When cooked, leave in the tin. Holding a Super Soup Lunch is an easy way to raise
300ml double cream 3 To make the sauce, put all the
money to help poor communities around the world.
ingredients, except the cream, into a
1 Heat oven to 190C/170C fan/gas 5. pan and heat gently until the sugar Get all the resources and information you need: fill out
Butter and flour a 20cm square cake has dissolved. Add the cream the form below or visit www.christianaid.org.uk/soup10
tin and line the base with baking and bring to the boil. Continue to boil
parchment. Put the dates and water until reduced and thickened slightly.
Title Forename
in a pan and bring to the boil. 4 Turn out the pudding onto a board
Meanwhile, using a hand blender, and cut into 10 portions. Serve with Surname
beat the butter and sugar until pale. the toffee sauce.
Church name/Christian Aid committee/Company
Slowly add the treacle, golden syrup
and vanilla; then, with the blender on TIP You can make the sponge in
slow, beat in the eggs and flour. advance, but leave in the tin and,
2 Blend the date mixture to a fine when cold, cover with foil. Reheat in
Address 1
purée, then stir in the bicarbonate of the oven at 180C/160C fan/gas 4 for
soda. While this is still warm, mix it about 10 mins before slicing. Address 2
slowly into the pudding batter. Pour
into the prepared tin. Bake for 30-35 • In the previous two series of Town
mins, or until firm to the touch and Operation Hospital Food, James
achieved vast improvements in the Postcode
quality of patients’ diets in individual I am happy for Christian Aid to call me. My daytime telephone number is:
hospitals. In the third series, he aims
to raise standards even more. As he
battles to effect change in hospitals Email address (Please complete if you are happy to receive emails from Christian Aid)
across the UK, he also gives a platform
to the most important people in all of
this: the patients. What do they think
of the meals they’re being served?
Photographs © BBC
James will pull together everything

Please complete and return to the address below (no stamp required):
Freepost RSUR-YSTS-KJUL, Christian Aid, 35-41 Lower Marsh, London SE1 7RL
he’s learned and try to roll out his
ideas at national level – but to achieve A019046
such success he’s tested to the limit. UK registered charity no. 1105851 Company no. 5171525
Scot charity no. SC039150 NI charity no. XR94639 Company
no. NI059154 ROI charity no. CHY 6998 Company no. 426928
MARCH 2014 The Christian Aid name and logo are registered trademarks of
Christian Aid. © Christian Aid January 2014
14-611-J1951 Photo: Christian Aid.
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Collecting
Pretty
Vintage kitchenware is
hugely popular right now.
Holly Brooke-Smith
discovers what’s hot in
& practical
the world of kitchenalia
W
hen Barney Desmazery, our
Food editor, brought some of his Barney’s collection
beautiful vintage enamelware into the ‘A lot of my collection
Good Food test kitchen, we were intrigued. We could be passed off as
loved the bright colours and unusual shapes, and jumble, but one man’s
the sense of nostalgia they evoked. And we’re not junk is another man’s
alone – go online and there are plenty of blogs treasure. When served
and thousands of photographs devoted to classic with the right food or used as
Pyrex, vintage cake stands and much more on part of a photo shoot, kitchenalia
sites like Pinterest, Flickr and Instagram. really sets the stage for a meal.
My collection isn’t vast because
How do you start? I don’t have the space to keep
Katherine Higgins, a regular expert on BBC it all – and my wife is dubious
antiques programmes and writer for Homes about its worth! It’s made up
& Antiques magazine, says: ‘I’m always on the of hand-me-downs, as well as
lookout for original pieces, and find that vintage items I’ve found at boot fairs and
fairs are a good place to begin looking. Often, flea-markets. Also, a friend is an
the kitchen equipment is used as props for antiques dealer, and she puts
costumes and I’ll think: I don’t want the aside items she knows I’ll like.
dress, I want the rolling pin.’ Baking utensils from days I like neutral, unpatterned
You may want to focus on specific eras of gone by can still be used today British kitchenware from the
history, depending on what works in your Forties and Fifties, as well as
kitchen. Katherine explains: ‘In the Thirties rustic French farmhouse pieces.
there was a real focus on hygiene, so there was proving very popular, because it’s quite rare I also have a particular love
Photographs ALAMY, DAVID MUNNS | Are You Rich? (Carlton Books, £14.99) by Katherine Higgins lists hundreds of household items – and their worth
lots of enamel as it’s so easy to clean. Then the to find one in good condition, and people can for worn chopping boards,
post-war era saw the introduction of modern frame and mount them in their kitchen. I’ve distressed wooden-handled
materials, which had previously only been used found that the most sought-after are the Fifties utensils and anything enamel.
in industry, such as melamine plastics. holiday towels featuring iconic logos, like Butlins.’ The internet has made it
‘In the Fifties, there was a drive to combine harder to find real bargains,
cleanliness with design, which is where my real Where to buy but means that collecting is
interest lies. I think the two-tone Fifties look is You can spend a little or a lot on kitchenware, a lot easier – there are now
very pleasing in a contemporary kitchen. We are and it can become addictive, so work out your lots of specific kitchenalia
definitely quite retro in our outlook today, so budget before you begin. If you’re looking online, sites. I also like to look under
vintage pieces really do fit into our modern life.’ try typing ‘kitchenalia’ into the dedicated the “curiosities” section of
antiques area of ebay.co.uk. broader antique sites.’
The trends Look at etsy.com where
Whereas once a vintage tea set may have been hundreds of suppliers sell Know your limits:
tucked away in a cupboard, the fashion to make everything from sugar shakers collecting can
do and mend means we’re now more likely to and pie funnels to vintage become addictive
collect something we can use. Jane Wicks, sewing patterns for aprons.
owner of Crock & Cosy, a kitchenalia shop in As well as visiting your local
Rye, East Sussex, says: ‘I’ve noticed a change in charity shops and car boot
my customers’ buying habits recently. I still have sales, the directory at
collectors of antique china, but a large number antiquestradegazette.com
are looking for cake stands, enamelware and is a good resource for hunting
pretty cups to use at home. I think this is down down fairs, dealers and
to the popularity of baking and afternoon teas.’ auctions near you.
Katherine Higgins adds: ‘Tea towels are also
Do you collect vintage kitchenware? We’d love to see your photos and hear
the stories behind them. Get in touch at the addresses on p137
MARCH 2014
From your kitchen
We love to hear from you and see your photos. Please get in touch at the addresses opposite
It was great to read What you’ve

Joanna Blythman’s
article on family
meals (Jan).
been cooking
I’ve been making your gingerbread house every
A colleague and year since it appeared in the 1993 Christmas
I run a ‘recipe issue. Every year I say I won’t bother, and
corner’ at the library every year my two daughters (now young
where we work. adults) insist that I do. It’s a real family affair
We provide books, – I make the pieces, my husband sticks them
magazines and together and the girls decorate it.
articles on family Elspeth lumb, Blairgowrie
budget meals,
and encourage
customers to share
favourite recipes. Here is the Chocolate fridge cake (Dec 13)
It’s been very made by my children: Sammy, three, and Lily,
successful. Family meals are always the main topic of five (above). It was simply stunning.
conversation, as most people want to eat together and Carolyn Davies, Penarth
feel guilty that they don’t do so anymore. We’ve pinned
Joanna’s article on our noticeboard for everyone to read. My daughters were so
Pauline Chambers, West Dunbartonshire impressed with my
Cheesecake trifle
Pauline wins 12 bottles of the rich (Dec 13), they wanted
and warming Errazuriz Max Reserva Star me to make it again for
Cabernet Sauvignon 2011 (£12.99,
Letter Do you have a favourite Good Food recipe Christmas Day pud.
Waitrose). Visit www.errazuriz.com. that’s become a family tradition? tell us all Richard Stretton,
at enquiries@bbcgoodfoodmagazine.com. leicestershire
Get the best How we develop and test

our recipes
Please note that recipes created for
Advertisement features are checked by
from our
• We aim to make recipes practical, our cookery team but not tested in the
keeping ingredients lists to a minimum Good Food Test Kitchen.
Our and avoiding lengthy preparation.
recipes
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promise
cans and jars where possible. When it’s All our recipes are analysed by a
You can trust
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our recipes
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Every month, we to help you budget efficiently. extras such as seasoning and serving
• We generally use easily available suggestions.
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information you’ll need
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to help you choose
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which Good Food
recipes using humanely reared meats, If you serve the portion size suggested,
recipes to cook
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All the recipes in Good Food magazine are tested sustainably sourced fish. into your day-to-day diet by comparing the
thoroughly before publication, so they’ll work first • We use unrefined sugars, such as figures with the Reference Intake (RI).
time for you at home. golden caster sugar, which contain During 2014 you will gradually see this new
Most are developed in our Test Kitchen by our natural molasses, unless we want icing term on food labels and packaging in place
cookery team, with additional recipes from food writers, to look white. of Guideline Daily Amounts (GDAs).
TV chefs or cookery books. However, no matter who • Where egg size is important, you’ll find Unlike the GDAs, where figures existed
writes the original recipe, each one is tested rigorously it stated in the recipe. for men, women and children, there is
before being included in the magazine. Your time and • We recommend using standard level now only one set of RI figures – these are
money are precious, so we want to guarantee you a measuring spoons, and never mix metric effectively the GDA figures for an average
perfect result every time. and imperial measures. adult female.

Food for thought
Food should
be key to
beating
cancer
when BBc radio 4’s
Food Programme
presenter Sheila
Dillon was diagnosed
with cancer, she
discovered that diet
was rarely discussed
– something she is
Smart cookies
determined to change
our edible Advent calendar was extremely popular.

Diet and cancer t
wo years ago, I was diagnosed treatment except surgery for her anything (including wine), but if • Sheila Dillon
with Multiple Myeloma, a aggressive breast cancer. In the face you’re trying to pack in cruciferous presents the Food
cancer of the bone marrow. of warnings from her doctors that she veg, onions, mushrooms, berries and Programme on
In the midst of the shock, I couldn’t was condemning herself to an early green tea, there isn’t much room for BBC Radio 4.
When my fit and
help but think: I’ve eaten well all death, she embarked on a regime of anything else. What I didn’t know Catch up with
these years – and for what? However,
I resisted the temptation to revolt
and take up a regime of burgers and
chocolate. I did discover, though – not
entirely to my surprise – that the food
diet, fitness and calming therapies.
After a few months of difficulty, she
has been in vigorous good health ever
since. One case doesn’t prove
anything, but it was reassuring.
then was that Maggie’s Cancer
Caring Centres, in the grounds of
NHS hospitals, offer free advice and
courses on how to eat post-diagnosis
and treatment. After further
news about the
programme, and
listen to recent
episodes, at
bbc.co.uk/
Here are two of our favourite photographs
offered on the chemotherapy day It’s now accepted by almost research, I made a Food Programme programmes
ward had more in common with this everyone in the scientific world that about my discoveries, and out of that and search the
I have just read Sheila Dillon’s article healthy husband

than my regular healthy diet. diet is one of the major causes of came a new two-day workshop on diet Food Programme
As we sat in our armchairs lined up cancer. But there’s hardly a doctor in and cancer at the School of Artisan
along the walls, hooked up to bags of the UK who will tell you that there is Food in Nottinghamshire for patients,
chemical cocktails dripping into our also good evidence that what you eat families and medics.
veins, volunteers brought round after diagnosis also matters, despite We need to be less intimidated by
trolleys piled with crisps, fizzy drinks, hundreds of studies indicating that the medical profession. The more
sweets and chocolate, all at discount when you’ve got cancer, you should we understand the role of food in
‘Food should be key to beating cancer’ was diagnosed Just had to share
prices. Lunch wasn’t much better: pay attention to what you eat. managing or recovering from cancer, If you’d like to
white or ‘brown’ (never wholewheat Broccoli and the cabbage the more we can push medics into share your
or rye) sandwiches thinly filled with (cruciferous) family, mushrooms, taking it seriously: reading the thoughts on this
something pale, mostly tasteless and onions, blackcurrants, raspberries research, giving advice and serving issue, please get
nutritionally insignificant, along with and blueberries, green tea, ginger and food that doesn’t undermine patients’ in touch at the
a banana or apple and a cup of tea. turmeric are some of the foods that health. Demand better and make addresses on
Although professionalism and have been shown to have significant a difference. page 137
(Feb). I was recently diagnosed with breast with advanced my first attempt at an
kindness marked everything about anti-cancer or immune-boosting
the care I received in one of the UK’s activity. As soon as I was diagnosed, CookIng to Cope wIth CanCeR
leading cancer centres, I was never I asked my husband if he’d read David ‘it’s important that any information about diet is tailored to the
once encouraged to eat anything Servan-Schreiber’s book Anti Cancer, individual and the type of cancer they have,’ says Barbara Parry,
fresh or advised that food could help as I felt too overwhelmed to plough a senior research dietician who specialises in breast cancer.
me in dealing with the rigours of through it. It’s the best overview of ‘cancers of the throat may make swallowing difficult, whereas
chemotherapy, or in recovering. complementary treatment I know. cancers of the gastrointestinal tracts affect digestion.’
Photograph DAViD cotsworth/olive

And food can do both of these things. So between chemotherapy bouts, Barbara has worked on a new cook book for cancer patients,
cancer and shared Sheila’s thought: ‘I’ve prostate cancer edible Advent calendar
I knew that because, by the time of I took a one-day Japanese food course Around the Kitchen Table, and copies are available in Maggie’s
my diagnosis, I’d already made three with cook and food writer Kimiko centre libraries or as an e-book from chemocookeryclub.com.
episodes for the Food Programme Barber, learning how to cook fresh
about the links between diet and ingredients quickly and lightly. For more information on cancer and diet visit
cancer. I also have a sister, who, I tried to make anti-cancer foods • schoolofartisanfood.org/short-courses/food-and-health/
16 years ago, refused any conventional the centre of my diet. I didn’t give up • maggiescentres.org.uk • kimikobarber.co.uk
eaten well all these years – and for what?’ at 51, we were (right). I’m so proud of
122 bbcgoodfood.com February 2014
However, my husband has pointed out that shocked – particularly as he’d always taken it – and the biscuits
I’ve recovered well from surgery and am his diet seriously. We immediately looked were yummy!
coping with radiotherapy, which could be into food that could be beneficial. But Julie Douglas-Hughes,
due to a healthy diet and lifestyle. doctors were no help. West Yorkshire
There are so many variables in a So we researched, gave up all dairy and
lifestyle, food being one, that it is difficult switched to soya. He ate everything he What a great way
to get good-quality research into what could with lycopene in it, as well as to get into the festive
helps beat cancer. I have booked to see broccoli, blueberries and nuts, especially spirit. I spent the
the nutritionist at our local Maggie’s Centre Brazil nuts. We changed to green tea, ate afternoon baking
(maggiescentres.org) to discuss diet. more fish and less red meat. and creating the Advent
marion Bryant, Stroud He lived for six years. Without this diet calendar (below) for my
and active lifestyle, we believe he would other half, Andrew.
In November, my husband was diagnosed have died earlier. Doctors were certainly Katharine Pearce,
with advanced, inoperable cancer. I was amazed. He was on hormone treatment, too. london
devastated – not least because, like Sheila, I encourage my boys to eat tomatoes
I believe we have a very healthy diet. and, instead of refusing them tomato
We eat mainly a vegetarian diet, which sauce, actively encourage it. More should
I prepare from scratch, mostly with be advertised about cancer prevention
organic ingredients. and helpful foods.
I have searched for advice on food to Jan Field, Hampshire
support cancer treatment but found very
little information and few recipes. I found Correction In the Gluten-free baking
it very interesting reading Sheila Dillon’s booklet that came with the February
story. If the stats are correct, and one issue, bran is incorrectly included as an
in five people will have a diagnosis of ingredient for the Spinach & potato pies
cancer, this is an area that we need to (p28). Bran is not gluten-free. However,
take seriously. the recipe will work without it.
Jeanette thomas, Surrey
Reference Intake (RI) Understanding our Catch up with more cooks like you
The RIs are a guide to the amount of healthy symbols Keep updated on all the latest from BBC Good Food as well as sneak peeks
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HEARt
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Fat (g) 70, Saturates (g) 20, Salt (g) 6 less per serving; low in salt, with 1.5g or Write to BBC Good Food, Immediate Media Company Ltd, Vineyard House,
The RIs for fat, saturated fat, sugar and salt less; and high in omega-3. 44 Brook Green, Hammersmith, London W6 7BT. Please include your full
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are maximum daily amounts. CAl 500 calories or less per main course; name, address and a daytime phone number.
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2 oF 5 BBC Good Food magazine is available in both audio and electronic formats from National
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BBC Good Food provides trusted, independent advice and information that has been gathered
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From
your
Reader recipe
The Middle Eastern flavours in this recipe are inspired by Alicia Saad’s
father, who would make it for her whenever she needed cheering up
kitchen
Photograph david Munns
Twist on a classic Orange blossom

bread & butter pudding & rose pudding
EASY
SERVES 6 PREP 15 mins plus 30 mins

soaking COOK 45 mins
6 plain croissants
1 tsp each orange blossom water and
rose water (we used Nielsen-Massey)
25g/1oz raisins
170ml pot of double cream
200ml/7fl oz full-fat milk
100g/4oz white chocolate, broken
into chunks
4 large eggs
175g/6oz golden caster sugar
zest 1 lemon
icing sugar, for dusting
1 Heat oven to 180C/160 fan/gas 4. Tear

the croissants into chunks and place in
a 22cm round pie dish. Sprinkle over the
orange blossom water and rose water,
and scatter over the raisins. In a small
pan, bring the cream and milk to the boil.
Tip this over the chocolate chunks in
a bowl and leave to stand for 1 min.
2 Meanwhile, whisk together the eggs,
sugar and lemon zest. Stir the milk and
cream to dissolve the chocolate, then
gradually pour over the egg mixture
while whisking. Pour over the croissants
to soak them completely. Cover with
cling film and leave to soak for at least
30 mins. Bake for 40-45 mins until
golden, puffed up and the custard has
set. Lightly dust with icing sugar and
serve while still warm.
PER sERving 654 kcals, protein 12g, carbs 69g,
SHARE YOUR RECIPES AND WIN A PRIZE TEST KITCHEN VERDICT

Food styling EMily kidd | styling jEnny igglEdEn
send your recipe to the address on page 137 and you could win We loved the floral addition to this
a prize. alicia wins 14 Pyrex products, worth £100, including comforting pudding. using croissants
mixing bowls, measuring jugs and the new 4-in-1 Plus range also gives it a lovely, light texture that
of cookware. visit www.pyrex.com for more information. had us coming back for more.
In next month’s • Exclusive chocolate recipes from Great British Bake Off winners • New dishes
to celebrate Easter • Anjum Anand’s easy Indian menu • PLUS FREE Teatime bakes recipe book ON SALE 5 MARCH

© 2014 Almond Board of California. All rights reserved.
Take your almonds along.

Leave your hunger behind.
Face your day armed with the extra confdence a well-placed stash of almonds brings.
Exceptionally delicious and naturally nutritious, almonds are a source of protein
and are rich in fbre, calcium and lots of other key nutrients you won’t want
to leave home without. So they satisfy you best when you need it most.
Learn more about almonds, the on-the-go essential, at Almonds.co.uk

BBC Good Food 201403

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