easycook SPEEDY SUPPER SOLUTIONS
f e i l sim e k a p l M
NO-COOK WEEKEND Harissa houmous Prawn & mango noodles n Strawberry cheesecake n n
Enjoy tapas with friends
of the best BURGERS
Carb-friendly family meals
Pull-apart chicken dinner for 4
lan era K r te Ligh
Fab fridge fudge
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Welcoe Every so often, even in the lives of the most passionate cooks amongst us, there comes a time when we just don’t fancy turning the oven on. We still want to eat delicious food, of course, but we just don’t want the hassle of cooking. A time when we just want to relax. Well, we’re here to help. In this month’s Easy Cook, we’re going cold in the kitchen and
devoting 10 pages to stress-free, no-cook dishes – all of the taste, none of the fuss! Turn to p32 for a fne fatbread pizza, or a gorgeous green gazpacho, followed by prawn & mango noodles. Then round off your no-cook mains with sensational strawberry cheesecake or beautiful banana custard pots. Switch the oven off and relax this weekend!
The Easy Cok team
Harissa-spiked houmous, p34
o Subscribe t ay tod Easy Cook us & ge t a bon t ! gif Orla Kiely see p56
From What’s so good about our recipes is that they’ve all been tested in the Test Kitchen of our sister title, BBC Good Food magazine. So they’re easy, super-tasty and quick to make – and you can also be sure that they’ll work perfectly every time.
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BBC Easy Cook
Our promise to you We know how busy you are, so the recipes in Easy Cook are designed to make life easier ■ We keep the ingredients lists as short as
possible, and preparation times to a minimum. ■ All our recipes are costed - using prices from
a mid-range supermarket - to help you manage your family budget.
The Hemsleysʼ aromatic beef
■ To save you time during the week, many of
our recipes use ingredients you might already have in your storecupboard or fridge.
Luscious crab spaghetti
■ As you have more time at the weekend,
we help you to stretch your skills, and try new techniques with step-by-step cookery classes. ■ All our recipes are analysed for their calorie,
fat and saturated fat content by a qualifed nutritional therapist to help you and your family to maintain a balanced diet. ■ To help you cut down on waste we include
suggestions for leftovers where possible. EDITORIAL Editor Keith Kendrick Assistant Editor Sarah Sysum Art Director Gareth Glynne Jones Sub-Editor Marianne Voyle
PUBLISHING Group Publishing Director Alfe Lewis Publishing Director Simon Carrington ADVERTISING Advertising Director Jason Elson (020 7150 5030) Group Head, Brand Catherine Nicolson Senior Sales Executive Abigail Snelling Inserts Harry Rowland Senior Partnerships Executive Emma Newman MARKETING & READER OFFERS Senior Marketing Executive Chris Pearce Reader Offers Manager Liza Evans Subscriptions Marketing Manager Lynn Swarbrick PRODUCTION & AD SERVICES Head of Production Koli Pickersgill Production Manager Kate Gristwood Senior Production Coordinator Leanda Holloway Senior Reprographic Technician Darren McCubbin Reprographic Technician Jonathan Shaw Head of Ad Services Sharon Thompson Senior Ad Services Coordinator Sarah Barker SYNDICATION Director of International Licensing & Syndication Tim Hudson MANAGEMENT Chairman Stephen Alexander Deputy Chairman Peter Phippen CEO Tom Bureau BBC WORLDWIDE, UK PUBLISHING Director of Editorial Governance Nicholas Brett Head of UK Publishing Chris Kerwin UK Publishing Coordinator Eva Abramik UK.Publishing@bbc.com bbcworldwide.com/uk--anz/ukpublishing.aspx We make every effort to ensure the accuracy of the prices displayed in BBC Easy Cook magazine. However, they can vary once we go to print. Please check with the appropriate retailers for full details. Nutritional analysis includes listed ingredients only and excludes optional ingredients such as salt. It is measured per portion. We abide by IPSO’s rules and regulations. To give feedback about our magazines, please visit immediate.co.uk, email email@example.com or write to Keith Kendrick, Editor, BBC Easy Cook, Immediate Media Co., Vineyard House, 44 Brook Green, London W6 7BT
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BBC Easy Cook
Strawberry mousse traybake
10 30-MINUTE SUPPERS Quick and simple weeknight meals 22 SOY-SATIONAL IDEAS Make the most of a storecupboard staple 26 CRAB’S THE WAY TO DO IT Learn to dress a crab for dinner 30 CHERRY AID 10 ways with cherry tomatoes WEEKEND
32 HAVE A NO-COOK WEEKEND Turn the oven off and relax with our Friday to Sunday hassle-free menu 42 HALF-TIME PIES & PASTIES Munch away on these meat and veggie pies while you enjoy the footy 46 LOVELY WAYS WITH LAMB Fresh spring recipes to feed a crowd
Warm chicken salad MAY 2016
51 5 NEW SUMMER BURGERS Lots of love between the buns 52 SUNNY & SHARE! Invite your friends over for Spanish tapas DESSERTS
58 ICED PUDS Cool down with fruity frozen desserts 62 EASY GUIDE TO CAKE-MAKING Advice, tips and 3 gorgeous recipes, including a free-from avocado choc cake HEALTHY EATING
68 DAVINA’S CLEVER CARBS Healthy family meals from the TV mum 72 THE HEMSLEY SISTERS The sisters share their tips for eating well 76 HEALTHY PLEASURES How to eat for happiness, by Danii Martin
EASY COOK MAY
Davina’s clever family meals
58 Berry iced puds
29 Save £70 on a 6-in-1 power cooker, the ultimate stressbusting gadget
Griddled chicken with quinoa
78 TOM KERRIDGE Tuck into thyme roast cod with panzanella salad, followed by Eton mess 82 JAMES MARTIN Spring rolls and Hot ‘n’ sour soup. Just add some Sticky rice 83 JOHN TORODE Melt-in-the-mouth Pull-apart chicken with green curry & lime leaf dressing 84 JEREMY LEE Almond meringue with summer berries COOK SCHOOL
86 COOKING WITH KIDS... Learn to make chicken fajitas to share 88 LEARN NEW SKILLS... How to butterfy a leg of lamb for the BBQ. Go on, impress your friends!
ALSO IN THIS ISSUE
Make our cover recipe
6 QUICK BITES News, tips and seasonal produce 9 THE SHOPPING LIST Superfoods and super gadgets 20 FOOD FEED Snippets from the internet this month 21 5 CARROT GOLD! Easy ideas with healthy veg 56 SUBSCRIBE Don’t miss a single issue of Easy Cook
GET A BONUS Orla Kiely oven mitt when you subscribe today to BBC Easy Cook, see p56 for details
Speedy Keralan fsh curry, p14
BBC Easy Cook
✔ Seasonal food ideas ✔ News snippets ✔ Kitchen must-haves Ingredient of the month Nectarines A smoothskinned variety of peach. Nectarines are high in vitamins A, B, and C, and are lower in calories than peaches. Like peaches, nectarines do not ripen after picking so should be bought already ripe. Feel for frm fruit, with slight give. Avoid greenish coloured peaches and skin that appears bruised or broken.
Try them in Nectarine salad with goat’s cheese toasts
DRESS YOUR TOAST
Mix the juice of 1 lemon, 2 tsp clear honey and 1 mild chilli, deseeded and chopped in a bowl with a little salt. Halve, stone and chop 4 nectarines, then toss in the dressing. Toast 8 slices of baguette on both sides. Cut 200g goat’s cheese (the log shaped one) into 8 slices and top each toast with a slice. Lift the nectarines into a serving bowl with a slotted spoon and stir through a handful of coriander. Tip the dressing into a small jug and serve alongside the nectarines and goat’s cheese toasts. Serves 4.
Whatʼs in season right now?
BBC Easy Cook
To make a good latte you'd usually need full-fat milk, but we’ve found a great pair of gadgets that will give you great results using skimmed milk. You pop the milk-frothing jug in the microwave, heat the milk, then use the electric whisk to froth it up before adding it to a shot of coffee. This takes just seconds to do. The gadgets are dead easy to clean as well. Aerolatte milk frother (£7.89) Microwave milkfrothing jug (£8.99), both available on amazon.co.uk
Fruit and veg to inspire your cooking
NEWS THIS MONTH
Books for cooks
Did you want tsiperifery with that?
What youʼll fnd on our bookshelves this week
Go to a high-end restaurant and chances are you'll be asked if you want tsiperifery rather than black pepper. Pronounced tsee-pear-fair it’s a Madagascan berry that tastes stronger than black pepper with a citrusy aftertaste. It’s early days, but the frst tsiperifery farm is already in production.
Gino’s top tips for healthy Italian cooking Keep it seasonal Wherever possible, ingredients should be bought in season as the typical Italian diet uses fresh produce. This helps to give dishes a fantastic favour and means you don’t have to add loads of fat, salt or sugar to improve taste. n Donʼt overdo it Don’t allocate more than 120g of dried pasta per person. Also, take care not to overcook it, as al dente (frm to the bite) pasta has a lower glycemic index than soft, overcooked pasta. n Change your oils Olive oil is better for you than many regular cooking oils if you’re trying to be healthy. n Watch your sauces Italians lightly coat their pasta instead of drowning it with sauce. Excessive smothering just piles on the calories and fat content without adding favour. If you're watching your weight, avoid tube-shaped pastas such as rigatoni as they soak up more sauce. n
Move over black pepper, thereʼs a new seasoning on the block... This book is handy for cooking up fast, nutritious meals on hectic weekdays. There really is something for everyone, from curries to breakfast muffns, and they all cleverly cut down on fat and calories. The Hairy Dieters Fast Food, £14.99, Orion Books
Supercharge your breakfast! These recipes all contain healthier ingredients to give you a good start to the day. There are plenty of snacks too, such as the Sweet Coconut Loaf and Nori & Nut Cream Toasts. Superfood Breakfasts by Kate Turner, £6.99, DK publishing
Enjoy some veggan eggs
Vegan or Veggan? Nope, it’s not a typo. Veggans are vegans who eat eggs. They either simply enjoy eating them or believe they’d beneft from the protein content to supplement their nutrition. Each egg contains plenty of protein, and they’re a good source of selenium, iodine, and vitamins D and B12. Unlike dairy and some meat,
eggs are recommended by health authorities, so there does seem a lot of sense to include them in your diet. But are you still vegan if you eat them? Some argue you are as eggs are a buy product of the poultry industry. Others say you are just vegetarian. What do you think? We’d love to know! Tweet us @EasyCookMag
WATERCRESS BBC Easy Cook
La Madeleine Bonne Maman. A traditional French recipe with fresh eggs and butter. Lovingly baked, individually wrapped, delicious to eat.
Available in supermarkets nationwide
QUICK BITES SHOPPING
The shoping list
Superfoods and super gadgets to pop on your shopping list this month Super seeds These seeds are good for your memory as they have a high content of omega fatty acids. Use a few large pinches when you make a smoothie. Raw chia seeds, £4.99, sevenhillswholefoods.com
Smart snacking Cereal bars can be packed full of sugars, but these bars rely on dried fruit for their sweetness. They're made using quinoa, so they're packed full of protein, too. Perkier Quinoa, Goji & Cranberry bar, 75p each, Asda
Bargain buy We're big fans of the economy supermarket lines. Our latest fnd is this hard cheese. It tastes like Parmesan, costs half the price, contains less fat and is suitable for vegetarians too! Basics Italian Hard Cheese, 200g, £2.20, Sainsbury’s
Bread with benefts
Popular in the US, sprouted grains are easier to digest and packed full of vitamins. M&S is launching a sliced wholemeal loaf made with sprouted barley and spelt. Sprouted Seed Loaf, £1.30, M&S
Extra crispy muesli made with toasted wheatfakes for a light crunch. Just add milk and some favourite fresh fruit. Mornfake Extra Crispy Favourite Fruit & Nut, £3.79, ocado.com
Ditch peanuts and try something new. Lightly spiced with a delicate honey aroma, this cashew butter has a nice spreadable consistency and is great on toast. Pip & Nut Honey Cinnamon Cashew Butter, £3.19, ocado.com
PHOTO: GETTY IMAGES / WUNDERVISUALS
Our favourite healthy gadgets The blender
Don’t buy a smoothie maker – save up and get a blender instead. That way, you can make soup and crush ice as well. We like this one from Lakeland as it blends fruit in seconds. Power blender, £69.99, Lakeland
Make use of the microwave and use this silicone envelope to steam veggies, fsh or meat. Because of its size, we cooked a whole chicken with little fat in just 25 mins, and veggies took no time at all. Lekue Microwave Steam Case, £26.95, ethicalsuperstore.com
We like handheld spiralizers for their size, but if you're feeding a family, you’ll like the stability and speed of a machine like this one. Just attach the veg and turn the handle. Lurch Attila Hildmann Vegetable Spiralizer, £36.41, amazon.co.uk
BBC Easy Cook
✔ All recipes tested ✔ Easy-to-buy ingredients ✔ 30 mins to the table or less ✔ Weeknight inspiration ✔ No tricky techniques or expensive equipment
Speedy Spring suppers Halloumi & aubergine burgers Serves 4 Prep 5 mins n Cook 15 mins n 95p a portion n 510 kcals, 29g fat, 12g sat. fat, 12g sugar n n
2½ tbsp olive oil 2 onions, very fnely sliced ½ aubergine, cut into 8 round slices 250g block halloumi, cut into 8 slices 1 tbsp soft brown sugar 1 roasted red pepper from a jar, chopped 2 tsp harissa 4 ciabatta rolls, halved & lightly toasted 4 tbsp houmous
1 Add 1 tbsp of the oil to a pan and tip in the onions. Cook over a high heat for a few mins, then turn down and cook until golden for 8 mins. 2 Meanwhile, heat another tbsp of oil and fry the aubergine for a few mins on each side until tender. Set aside. In the remaining oil, fry the halloumi until golden. 3 Tip the brown sugar, pepper and harissa into the onions. Cook for 1 min until the sugar has melted. Meanwhile, spread the rolls with houmous, laying halloumi and aubergine slices on top. Spoon the sticky, spicy relish over and serve.
rs Sensa tional harissa-spiked burge
10 BBC Easy Cook
EVERYDAY 30-MINUTE SUPPERS
Griddled chicken with quinoa salad, p12
BBC Easy Cook 11
Griddled chicken with quinoa salad Serves 4 Prep 5 mins n Cook 15 mins n £1.80 a portion n 473 kcals, 20g fat, 8g sat. fat, 8g sugar n n
225g quinoa 25g butter 1 red chilli, deseeded and fnely chopped 1 garlic clove, crushed 400g chicken mini fllets 1½ tbsp extra virgin olive oil 300g vine tomatoes, roughly chopped handful pitted Kalamata olives 1 red onion, fnely sliced 100g feta, crumbled small bunch mint leaves, chopped ½ lemon, zest and juice
1 Rinse the quinoa thoroughly, then cook following the pack instructions, then rinse in cold water and drain thoroughly again. 2 Meanwhile, mix the butter, chopped chilli and crushed garlic clove into a paste. Toss the chicken fllets in 2 tsp of the olive oil with some seasoning. Lay in a hot griddle pan and cook for 3-4 mins each side or until cooked through. Transfer to a plate, dot with the spicy butter and set aside to melt. 3 Next, tip the tomatoes, olives, onion, feta and mint into a bowl. Toss in the cooked quinoa. Stir through the remaining olive oil, lemon juice and zest, and season well. Serve with the chicken fllets on top, drizzled with any buttery chicken juices.
Tuna & broccoli pasta bake Serves 4 Prep 5 mins n Cook 18 mins n £1.39 a portion n 707 kcals, 26g fat, 11g sat. fat, 9g sugar leftovers n n
2 x 185g cans tuna in olive oil, drained well, 1 tbsp oil reserved 2 x 400g cans chopped tomato with garlic and herbs 350g dried pasta shapes 300g broccoli, chopped into small forets 200g pack light cream cheese 100g cheddar, fnely grated 25g breadcrumbs 1 Heat the reserved oil from the tuna in a very large saucepan. Tip in the tomatoes plus 200ml water and simmer while you cook the pasta, following pack instructions. Add the broccoli for the fnal 3 mins, then drain, reserving some of the cooking water. 2 Heat the grill. Stir the cream cheese into the tomato sauce until melted, then mix with the cooked pasta, broccoli forets and drained tuna, along with a little of the reserved cooking water if the sauce looks a bit thick. Season with salt and pepper. 3 Tip into an ovenproof dish and sprinkle on the cheddar and crumbs. Grill, not too close to the heat, for about 4-6 mins until it's golden and bubbling.
Serve your bubbling bake with a big side salad 12 BBC Easy Cook
EVERYDAY 30-MINUTE SUPPERS
Philly-style cheese dogs Serves 4 Prep 5 mins n Cook 25 mins n ÂŁ1.18 a portion n 721 kcals, 43g fat, 14g sat. fat, 8g sugar n n
12 chipolatas 2 green peppers, sliced 1 onion, cut into wedges 3 garlic cloves, unpeeled 230g pack ready-made cheese sauce 4 large hot dog buns (we used submarine rolls) 1 Heat oven to 220C/200C fan/gas 7. Put the chipolatas, peppers, onion and garlic in a large roasting tin and roast for 25-30 mins or until the sausages are cooked through and the vegetables are starting to caramelise. Gently shake the tin a few times during cooking to help everything to roast evenly. 2 When the sausages are almost cooked, warm the cheese sauce following pack instructions (or make your own, see recipe below) and put the rolls in the oven for 4-5 mins to warm through. 3 Take the sausages and vegetables out of the oven. Lightly crush the garlic cloves with the back of a spoon to release the cooked garlic, discard the skin and give everything a stir. Season and cut a slit in the rolls, then pile in the sausages, veg and garlic. Spoon in the cheese sauce and serve immediately.
Make your own Cheese sauce Melt 25g butter in a saucepan. Stir in 25g plain four and cook for 1-2 mins. Take the pan off the heat and gradually stir in 600ml milk to get a smooth sauce. Return to the heat and, stirring all the time, bring to the boil. Simmer gently for 8-10 mins and season. Stir in 80g grated cheddar and allow to melt. Don't re-boil or it will become stringy. Serves 4.
BBC Easy Cook 13
Pulled pork nacho salad Serves 5 n Prep 5 mins n Cook 15 mins n ÂŁ2.27 a portion n 479 kcals, 19g fat, 5g sat. fat, 13g sugar n
1 red onion, thinly sliced into rings juice and zest 2 limes, plus 1 cut into wedges 1 tsp golden caster sugar 5 soft corn tortillas 450g pack pulled pork (fnd this readycooked with the deli meats) 2 x 400g cans kidney beans in chilli sauce 2 avocados, stoned, peeled and diced 325g can sweetcorn, drained 6 tbsp salsa from a jar (hot or mild) handful coriander, roughly chopped, plus a few leaves to serve 3 Baby Gem lettuces, cut into wedges soured cream, to serve
1 Heat oven to 200C/180C fan/gas 6. Put the onion in a wide bowl, pour over the juice of 1 lime and add a good pinch of salt and the sugar. Mix well, then set aside to pickle, tossing every now and then. 2 Stack the tortillas and cut into wedges, then arrange in a single layer on a baking tray or 2. Bake for 8 mins or until crisp. 3 Put the pork and beans in a heatproof bowl, mix well, cover with cling flm and microwave on High for 4 mins until hot. 4 Meanwhile, put the remaining lime juice and zest in a large bowl. Toss the diced avocados in the juice, then add the sweetcorn, salsa and coriander. Add a pinch of salt and mix well, then serve.
Keralan Indian curry (fsh mappas) Serves 4 Prep 10 mins n Cook 20 mins n ÂŁ1.97 a portion n 691 kcals, 26g fat, 16g sat. fat, 11g sugar n n
300g basmati rice 1 tbsp sunfower or vegetable oil 2 large onions, sliced 2 garlic cloves, chopped 450g tomatoes, cut into chunks 3 tbsp tikka curry paste 400g can coconut milk 4 skinless, boneless pollock fllets, cut into 4cm chunks Â˝ small pack coriander, roughly chopped 1 Put a large saucepan of water on to boil and cook the rice following pack instructions. Meanwhile, heat the oil in a large, wide saucepan over a medium heat and add the onions. Cook for 5-10 mins until softened and starting to colour. Add the garlic and tomatoes, and fry for 2 mins. Add the curry paste, fry for 2 mins more, then pour in the coconut milk and bring to the boil. 2 Add the fsh to the pan and simmer gently for 5-8 mins until just cooked through.
14 BBC Easy Cook
EVERYDAY 30-MINUTE SUPPERS
This delicious coconut fsh curry is popular in the southern Indian state of Kerala
BBC Easy Cook 15
Sausage & apple Toad-in-the-hole Serves 4 Prep 5 mins n Cook 25 mins n 68p a portion n 221 kcals, 11g fat, 3g sat. fat, 7g sugar n n
1 tsp sunfower oil 4 half-fat sausages 50g plain four 150ml skimmed milk 2 tsp wholegrain mustard 1 egg 1 apple, quartered, cored and sliced
16 BBC Easy Cook
1 Heat oven to 240C/220C fan/gas 9. Brush a 4-hole Yorkshire pudding tray with oil, then place a sausage in each mould. Brown the sausages all over in the tray over a high heat for 5 mins. Meanwhile, tip the four into a bowl, season and make a well in the centre. Whisk the milk, mustard and egg together, then pour in a third of the mix. Draw the four into the milk to form a paste, then whisk in the rest of the milk. 2 Cut the sausages in half with scissors, add some apple slices, then pour the batter over. Bake for 20 mins until risen and golden.
Use up leftover apples in Baked dessert apples Heat oven to 200C/180C fan/gas 6. Score around the circumference of 6 eating apples with a knife. Push an apple corer into their centres. Stand them in a baking dish. Mix a handful sultanas, 1 tbsp light muscovado sugar and 1 tsp cinnamon in a bowl. Push a little sultana mixture into each apple. Add a blob of butter to each and a sprinkle sugar. Bake for 20 mins. Serves 6.
EVERYDAY 30-MINUTE SUPPERS
Warm chicken & ciabatta salad Serves 4 Prep 15 mins n Cook 20 mins n ÂŁ1.20 a portion n 456 kcals, 15g fat, 3g sat fat, 10g sugar n n
Zingy and crunchy
500g skinless and boneless chicken thigh fllets, cut into chunks 3 tbsp olive oil Â˝ ciabatta loaf, torn into chunks 2 large garlic cloves, fnely chopped 140g pickled red cabbage, plus 4 tbsp of the pickling juices 1 red onion, sliced 100g bag baby leaf & herb salad 110g pack pomegranate seeds 1 Heat oven to 200C/180C fan/gas 6. Toss the chicken pieces with 1 tbsp of the oil, season and arrange on a baking tray. Roast for 10 mins. Toss the torn ciabatta with the chopped garlic, a little seasoning and the remaining oil. Add this to the chicken and cook for another 10 mins. 2 Toss together the red cabbage and red onion. Once the chicken is cooked, cool for a couple of mins, then add to the cabbage mix. Stir together, then toss with the pickling juices from the cabbage, and the salad leaves. Sprinkle with pomegranate seeds.
How to... ...de-seed a pomegranate. Roll the fruit to loosen the seeds, then score 4 lines from top to bottom to quarter it. Submerge it in water and pull apart the quarters. The pith will foat and the seeds will sink. seeds. Discard the pith and drain. Simple!
BBC Easy Cook 17
Spicy spaghetti with garlic mushrooms Serves 4 (easily halved) Prep 10 mins n Cook 15 mins n 71p a portion n 346 kcals, 7g fat, 1g sat. fat, 7g sugar n n
2 tbsp olive oil 250g pack chestnut mushrooms, sliced 1 garlic clove, thinly sliced small bunch parsley, leaves only 1 celery stick, fnely chopped 1 onion, fnely chopped 400g can chopped tomato ½ red chilli, deseeded and fnely chopped 300g spaghetti 1 Heat 1 tbsp oil in a pan, add the mushrooms, then fry over a high heat for 3 mins until golden and softened. Add the garlic, fry for 1 min more, then tip into a bowl with the parsley. Add the chopped onion and celery to the pan with the rest of the oil, then fry for 5 mins until lightly coloured. 2 Stir in the tomatoes, chilli and a little salt, then bring to the boil. Reduce the heat and simmer, uncovered, for 10 mins until thickened. Meanwhile, boil the spaghetti, then drain. Toss with the sauce, top with the garlicky mushrooms, then serve.
Mustard salmon with pea & celeriac mash Serves 2 n Prep 10 mins n Cook 20 mins n £1.88 a portion n 379 kcals, 17g fat, 3g sat. fat, 4g sugar
the salmon and spread each fllet with 1 tsp mustard. Curl up the edges of the foil to catch any juices, then squeeze over a little lemon juice. Heat the grill to medium.
2 salmon fllets, about 140g each 2 tsp wholegrain mustard squeeze lemon juice 1 small celeriac, about 350g, peeled and cubed 1 foury potatoes, peeled and cubed 140g frozen peas
2 Boil the celeriac and potato for 15 mins. Add the peas, then cook for a further 5 mins until the vegetables are tender. Meanwhile, grill the salmon for 12-15 mins.
1 Line a grill pan with foil and lightly brush with oil to stop the salmon sticking. Add
3 Drain the veg, reserving a cup of cooking water, then mash so that the peas start to break up. Add a little cooking water to loosen, if you like. Season and top with the salmon. Pour over pan juices, then serve.
Mash alternative? Try... Warm potato salad instead Steam 250g sliced new potatoes for 6 mins. Add 140g trimmed green beans and cook for about 5 mins more. Put 1 tbsp white wine vinegar in a bowl with 1 tsp extra virgin olive oil, 1 tsp wholegrain mustard, a good handful of chopped watercress, and 1 tbsp chopped dill and ½ fnely chopped shallot, and mix everything together. Add the warm beans and potatoes, and gently toss them together. Serves 2.
18 BBC Easy Cook
2 great sauces for pasta Creamy ham, leek & mushroom Heat 2 tsp olive oil in a saucepan. Add 2 sliced leeks, 2 tbsp water and seasoning, cover, then cook for 5 mins. Add 200g sliced mushrooms and 2 garlic cloves, crushed. Cook for 3 mins. Meanwhile, cook 300g spaghetti, then drain, reserving some cooking liquid. Stir 140g cream cheese into the mix, adding some pasta liquid until saucy. Add 85g ham, shredded, some basil leaves and 25g grated Parmesan. Toss in the spaghetti. Serves 4.
Lemon spaghetti with tuna Boil 350g spaghetti for 6 mins. Add 250g broccoli, cut into forets, and boil for 4 mins or until just tender. Mix 2 fnely chopped shallots, 85g pitted olives, halved, 2 tbsp capers, tuna (from a 198g can in oil) and zest and juice of a lemon in a roomy serving bowl. Drain the pasta and broccoli, add to the bowl and toss with olive oil and black pepper. Serves 4.
EVERYDAY 30-MINUTE SUPPERS
If you donâ€™t have any fresh chilli, use a large pinch of dried chilli fakes
BBC Easy Cook 19
Our best bits from the web this month
Meet the blogge
Maxine @maxineali How London-based student and blogger Maxine avoids unhealthy snacking Set aside time during the weekend to cook batches of curries and stews, and make some homemade fapjacks, energy bites and houmous. Get the best of what your supermarket has on offer if you haven't prepared snacks. My goto snack is brown rice cakes with nut butter and sliced apple. It'll give your energy levels a boost. Make a grab-and-go breakfast. Place oats and milk in a jar along with grated apple, ground cinnamon and pumpkin seeds, then chill overnight. Perfect for munching on your way to work!
Food writer Annabelle Randles explains why she started her blog, The Flexitarian Where did your love of food come from? I was raised in France, the country of food lovers! My biggest infuence is my mum, who in spite of working full time, always made every meal from scratch. She's a champion of batch cooking, freezing, slow cooking and preserving. I think homemade food helps you develop a taste for good food, and now it’s my turn to teach this to my kids.
Get-up-and-go energy bites
What is fexitarianism? Flexitarianism is made of two words: fexible and vegetarianism. Flexitarians make a conscious effort to reduce their meat consumption – it could be as simple as dropping meat one day a week to eating meat only occasionally. I always liked the idea of being a vegetarian and never found the motivation to really stick to it. Flexitarianism was my perfect solution.
Tip! Over-salted a dish? Add a peeled, chopped potato and cook for 15 mins
Why did you start a blog about it? I was surprised to enjoy vegetarian dishes so much and amazed to discover how good vegan food, something I originally associated only with raw salads, tastes. I wanted to share my experience with others.
Allan on Facebook made our April issue's chocolate bark. ‘I had never really done much baking, but after winning a baking competition at work, I started reading Easy Cook each month. This recipe was quick and simple for a novice like me!’
#wowcake This amazing Instagram cake was bought by Zoe Gregory for son Kobe’s 11th birthday. Want one? You’ll need £110 to spare. You’ll fnd it here: thecakestore.co.uk/ instagram-cake
What are the best and worst bits of having a successful blog? My cupboards are bursting with ingredients so I have the chance to eat a lot of eclectic food, but unfortunately this also means that my kitchen is never tidy! My worst moments are when a recipe is not quite right and I keep tweaking it over and over. I’ve learned to put those aside for a few weeks and come back to it with a fresh outlook. Follow Annabelle on thefexitarian.co.uk
Tip! Boil spaghetti in water for half the cook time, then drain and boil in a
little red wine for the fnal minutes. Voila, red spaghetti for your Bolognese! 20 BBC Easy Cook
5 carrot gold! Different ways to add some healthy crunch to your everyday meals Sticky carrots with beans & feta Boil 300g baby carrots until tender. In a heavy-based, pan melt 50g unsalted butter. When foaming, add 2 tbsp golden caster sugar and cook over a medium heat until golden and the sugar has dissolved. Add carrots and a 410g can butter beans, drained and rinsed, and stir to coat well. Crumble over 200g feta and scatter with a handful roughly chopped parsley. Serves 4.
Healthy carrot & sweet potato mash Chop 500g carrots and 500g peeled sweet potato. Put in a pan of salted water and boil for about 15-20 mins until soft. Drain well and mash with 1 tbsp olive oil. Season to taste. Delicious with roast chicken. Serves 4.
Carrots will help you stay brighteyed. They are high in betacarotene which helps maintain healthy eyes
WE LOVE THIS
Thai carrot slaw
Combine 4 large carrots, grated, 1 deseeded and fnely sliced red pepper and 1 small sliced red onion in a bowl with 100g beansprouts. Finely chop 1 small red chilli and mix with 3 tbsp fsh sauce, 3 tbsp lime juice and 2 tsp caster sugar. Pour dressing over the slaw and stir through a handful chopped coriander before serving. Serves 4.
Carrot & cumin burgers Combine 300g grated carrot, 2 tbsp tahini and Â˝ onion, grated. Blend 200g chickpeas in a food processor and add to the carrot mix with 1 beaten egg, 50g breadcrumbs, 1 tsp ground cumin, zest 1 lemon and seasoning. Mix well and form into 4 burgers. Coat burgers in 1 tbsp cumin seeds. Chill for 30 mins. Heat 2 tsp vegetable oil in a pan. Cook for 4 mins each side. Serves 4.
Carrot tzatziki Combine 200g grated carrots with 2 crushed garlic cloves, 300ml natural Greek yogurt and 2 tbsp olive oil. Season and combine. Stir through some chopped mint and serve with toasted pittas. Serves 4.
Did you know? Up to the Middle Ages, all carrots were purple - the orange variety was frst developed in 16th-century Holland by patriotic growers who bred it in tribute to the king, William I of Orange. n Just 2-3 raw carrots provide you with your recommended daily allowance of vitamin A. n
BBC Easy Cook 21
EVERYDAY SOY SAUCE
a t i s o a o l ! S ways to add piz Great zaz using a simple stor z to yo u ecu pbo r dish es ard stap le
Se sa me
22 BBC Easy Cook
po 8 rk p2 me , h t atba lls with chilli noodle bro
& on lem chicken, p28 ame ses
Saucy miso m ushr oom sw ith
28 s, p dle oo nn do BBC Easy Cook 23
Sesame pork meatballs with chilli noodle broth
Sticky lemon & sesame chicken
Saucy miso mushrooms with udon noodles
Serves 4 Prep 15 mins n Cook 25 mins n £1.61 a portion n 641 kcals, 26g fat, 7g sat. fat, 7g sugar
Serves 4 Prep 10 mins n Cook 35 mins n £2.30 a portion n 294 kcals, 15g fat, 4g sat. fat, 8g sugar
500g pack pork mince 3 red chillies, deseeded, 1 fnely chopped, 2 sliced 2 tbsp soy sauce 2 tbsp hoisin sauce 50g sesame seeds small pack coriander, stalks fnely chopped, leaves picked 1 tbsp sesame oil 25g ginger (peeled weight), fnely grated 500ml chicken stock 250g dried egg noodles 1 large head of broccoli, cut into forets
8-10 boneless and skinless chicken thighs 2 tsp sesame oil 2 tsp cornfour zest and juice 2 large lemons 2 tbsp clear honey 2 tbsp soy sauce 2 tsp sesame seeds cooked noodles or rice, and greens (such as sugar snap peas & pak choi), to serve
3 tbsp miso paste or miso glaze 3 tbsp mirin 3 tbsp soy sauce 2 garlic cloves, crushed 1 tbsp sesame oil 4 large or 8 small Portobello mushrooms 3 x 150g straight-to-wok udon noodles 1 tbsp sesame seeds, toasted 4 spring onions, fnely sliced on an angle
1 Heat oven to 180C/160C fan/gas 4. Mix the pork, fnely chopped chilli, 1 tbsp soy sauce, 1 tbsp hoisin sauce, two-thirds of the sesame seeds and the coriander stalks. Roll into 16 meatballs. Place on a bakingparchment-lined tray and bake for 15 mins until cooked through. 2 Meanwhile, heat the oil in a large saucepan. Add the sliced chilli and the ginger, and cook for 1 min. Add the chicken stock, remaining hoisin and soy sauces, and bring to the boil. Tip in the noodles and cook for 3 mins. Add the broccoli and simmer for 3-4 mins until just cooked. Top with the meatballs and sprinkle with the remaining sesame seeds and the coriander leaves to serve.
1 Heat oven to 220C/200C fan/gas 7. Put the chicken in a shallow roasting tin, drizzle over the oil and season well. Roast for 25 mins. 2 Meanwhile, make the sauce. Tip the cornfour into a bowl and whisk in the lemon zest and juice until any lumps disappear. Add the honey, soy and sesame seeds and mix together again. 3 Remove the chicken from the oven. Pour over the sauce, making sure every piece is well coated – it will still be very runny at this stage. Return to the oven for another 8-10 mins, spooning the sauce over the chicken every 2-3 mins as it thickens. If the sauce gets too thick, add a splash of water and scrape any sticky bits from the bottom of the tin. Serve with noodles or rice, and veg, with the extra sauce poured over the top.
Serves 4 Prep 10 mins n Cook 35 mins n £1.62 a portion n 262 kcals, 7g fat, 1g sat. fat, 8g sugar
1 Heat oven to 200C/180C fan/gas 6. Whisk the miso paste, mirin, soy, garlic and half the oil until smooth. Line a baking tray with a large sheet of foil, place the mushrooms in the middle and scrunch up the sides to almost encase them. Pour over the miso mix, turning the mushrooms to ensure they are coated. Scrunch closed and bake for 30 mins. 2 About 5 mins before the mushrooms are ready, heat the remaining oil in a wok, stirfry the noodles until hot then divide between 4 bowls. Top each bowl with mushrooms and pour over the sauce from the foil. Scatter with sesame seeds and onions.
Vay the recipe Replace the mushrooms
with salmon fllets – cook in the same way, but for just 15 mins. If you don’t like mushrooms, use aubergines, halved through the centre.
All about soy sauce
Chinese Soy Sauce
Japanese Soy Sauce
Soy sauce is an Asian condiment and ingredient that comes in different varieties, ranging from light to dark, and thick to light. Made from soya beans, it involves a lengthy process that can take years: soya beans are cleaned and soaked, then steamed, mixed with a yeast culture and wheat four before being fermented for up to two years. It's then fltered and bottled.
There are 3 types of Chinese soy sauces: n Light soy sauce is from the initial extraction and is light coloured with a delicate but salty favour. n Dark soy sauce has been left to mature longer and has had caramel added to it. It is sweeter and darker than the light variety. n Regular soy sauce is a mix of light and dark and a good everyday condiment.
Distinctly different from Chinese soy sauce, so it's best to use specifcally Japanese soy sauce when cooking Japanese dishes. n Usukuchi is light and less salty than Chinese light soy sauce. n Tamari is dark, thick, less salty yet still strong in favour. n Shoyu is aged for up to two years with a full favour.
24 BBC Easy Cook
EVERYDAY SOY SAUCE
This one-pan dish uses simple ingredients but is packed with veg. It saves on washing-up and time too â€“ have it on the table in 20 minutes
Quick & spicy nasi goreng Serves 1 n Prep 10 mins n Cook 10 mins n 88p per portion n 540 kcals, 30g fat, 5g sat. fat, 11g sugar without fsh sauce
Â˝ small Chinese cabbage, shredded 175g cooked brown rice 1 tbsp fsh sauce (optional) 1 tbsp soy sauce 1 egg hot chilli sauce, to serve
2 tbsp vegetable oil 1 small onion, fnely sliced 2 garlic cloves, crushed 1 carrot, grated
1 Heat the oil in a wok over a high heat. Add the onion and cook for 3-4 mins until softened and slightly caramelised. Add the crushed garlic cloves and stir for 1 min.
2 Toss in the grated carrot and shredded Chinese cabbage, then cook for 1-2 mins. Add the rice and stir to warm through. Pour in the fsh sauce, soy sauce and some seasoning (remember that soy sauce is salty). Make a well in the centre of the wok and crack in the egg. Fry until the white of the egg is nearly set. 3 Serve the rice in a large bowl, topped with the fried egg and drizzled with chilli sauce. BBC Easy Cook 25
Crab’s the way to do it!
Enjoy the sweet taste of sustainable British crab with our speedy recipes and how-to guide
Crab, avocado & rocket salad Serves 4 Prep 10 mins n No Cook n £2.10 a portion n 419 kcals, 34g fat, 10g sat. fat, 2g sugar n n
450g crabmeat (a mix of two-thirds white and one-third brown) 100ml crème fraîche juice 1 lemon 12 cherry tomatoes 1 large ripe avocado
110g bag rocket, washed and dried 3 tbsp olive oil 1 Put the crabmeat in a glass or metal bowl. Check for any shards of shell. Tip the brown crabmeat into a small bowl. Stir in the crème fraîche and ½ the lemon juice until smooth. Lightly season, then set aside. 2 Cut the cherry tomatoes in half, or into quarters if large. Cut the avocado in half
A 10-minu te lazy lunch
26 BBC Easy Cook
lengthways and remove the stone. Peel off the skin, then cut into thin slices. Put the rocket, tomatoes and avocado into a large bowl. Squeeze over the remaining lemon juice and the olive oil. Season, then toss until the salad is coated with the dressing. 3 Arrange the salad onto four serving plates. Scatter over the white crabmeat, drizzle with some of the crème fraîche dressing and then serve straight away. Enjoy!
Creamy crab & pea pasta Serves 4 Prep 5 mins n Cook 10 mins n £1.90 a portion n 512 kcals, 10g fat, 3g sat. fat, 5g sugar
1 Boil a large pan of salted water. Tip in the pasta, then cook for about 7 mins. Add the peas and cook for 2-3 mins more until both are cooked through.
400g spaghetti 200g fresh or frozen peas 300g fresh crabmeat 5 tbsp reduced-fat crème fraîche 1 red chilli, deseeded and chopped handful parsley leaves, chopped zest 1 lemon, juice ½ lemon
2 Drain in a colander, reserving a little cooking water, then tip back into the pan with the crabmeat and crème fraîche. Stir well with most of the remaining ingredients, adding a little of the pasta cooking water if the mixture seems a little dry. Serve sprinkled with the remaining chopped chilli, parsley leaves and lemon zest.
Best-ever crab sandwiches Mix brown crabmeat from 1 large brown crab, 1 tbsp mayonnaise, 1 tsp tomato ketchup, juice ½ lemon, 1 tsp Dijon mustard and a pinch cayenne pepper in a bowl. In a separate bowl, mix the white meat with a handful chopped mixed herbs and the juice of ½ lemon and 2 tbsp olive oil. Butter 8 slices brown bread, then spread the crab paste over 4 of the slices. Pile the white meat over, then top with remaining bread. Makes 4.
BBC Easy Cook 27
Crab risotto Serves 2 Prep 10 mins n Cook 25 mins n £1.60 a portion n 560 kcals, 15g fat, 8g sat. fat, 8g sugar n n
1 litre hot vegetable or fsh stock 25g unsalted butter, plus an extra knob 1 small onion, fnely chopped 1 garlic clove, fnely chopped 175g risotto rice zest 1 lemon, juice of ½, the other ½ cut into wedges to serve 140g frozen peas 170g can crabmeat chunks, drained 1 tbsp fnely snipped chives 1 Heat the stock in a saucepan and bring to a gentle simmer. Melt the butter in a separate medium saucepan, add the onion and garlic, and fry on a low-medium heat for 5 mins until softened but not coloured. Tip in the rice and cook for 1-2 mins until the rice is hot. Add the lemon zest with 1 ladleful of hot stock and stir constantly. Once the stock has been absorbed, continue to add it, a ladleful at a time, until the rice is cooked – this will take around 18 mins. 2 When the rice is almost cooked but still has a little bite, tip in the frozen peas, lemon juice and crabmeat, then season and cook for 3 mins more. Once the rice is cooked, turn off the heat, add a knob of butter and a splash more stock, and leave to sit for about 2 mins. Sprinkle over the chives and serve your risotto with lemon wedges.
All about crab The most commonly eaten crab in the UK is the common edible or brown crab that weighs up to 3kg and contains plenty of sweet, succulent fesh. n How to choose Choose crabs that feel heavy and don't have liquid sloshing around inside them. When buying from a fshmonger it is better to buy the crab while it is still alive. n How to cook It’s most humane to place crabs in a freezer before cooking for at least 2 hours so they become comatose. Remove the crab from the freezer and plunge into a pan of salted boiling water, bring it back to the boil and cook it for 30 minutes per kilo, cool rapidly, then dress. n How to prepare It’s vital you remove the grey gills from the body, called ‘dead man's fngers’ as these are indigestible.
28 BBC Easy Cook
How to dress a crab
1 Lay the crab on its back and twist off the claws and legs. Crack the claws and legs using a heavy object – don’t allow the shell to shatter. Remove the meat using a teaspoon. Check for shell by shaking the bowl – shell fragments ‘ping’. Put your thumbs on the base of the body, at the back of the crab, and push upwards to release it from the carapace.
2 Pull away and discard the lungs (‘dead man’s fngers’) found around the main body and inside of the carapace. Press the mouth so that it snaps away from the main shell and pull away the stomach sac. Cut the body in half and scoop out further white meat. It’s worth doing this as there's a surprising amount in all the small cavities.
3 Scoop out the brown meat from the carapace – the quantity and quality of this will depend on the time of year. If the crab has had its shell for some time, the brown meat will be plentiful. Some people like brown meat straight from the shell, others add seasoning, a little mustard and breadcrumbs. You can also use it to add favour to mac ‘n’ cheese. The white meat is great as it is.
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BBC Easy Cook 29
10 VINE IDEAS
Make the most of sweet, juicy cherry tomatoes with these simple ideas Roasted balsamic asparagus & cherry tomatoes (pictured)
cherry tomatoes. Blend 1 chopped garlic clove, 1 anchovy fllet, juice ½ lemon, fnely chopped leaves 1 sprig rosemary and 4 tbsp olive oil. Season and use to dress the beans and tomatoes.
Heat oven to 200C/180C fan/ gas 6. Put 350g asparagus spears and 330g pack of cherry tomatoes on a baking sheet. Drizzle over 2 tbsp olive oil and 1 tbsp balsamic vinegar. Season, then toss everything together. Bake for 15 mins until the asparagus is cooked through. Serve topped with 50g crumbled feta.
BBQ skewers Wrap cherry tomatoes with 1 basil leaf and ½ strip streaky bacon. Thread onto a skewer and barbecue, or grill for 4 mins each side.
Mozzarella bites Red pepper cups
On a cocktail stick, skewer 1 cherry tomato, 1 ball bocconcini or wedge mozzarella and 1 pitted black olive. Whizz together 125ml olive oil with 1 handful basil leaves and season. Drizzle with the basil dressing.
Easy prawn curry Fry ½ chopped onion and 1 chopped garlic clove until soft. Add 1 tbsp korma curry paste and fry until fragrant, tip in ½ can coconut milk and stir through. Add 200g raw peeled tiger prawns and 150g cherry tomatoes. Simmer for 5-10 mins until the prawns are cooked. Season and fnish with a squeeze lime juice and chopped coriander.
Summer chicken bake Toss 500g cherry tomatoes with 1 tbsp olive oil, 2 sliced garlic cloves, 1 tbsp oregano and ½ tsp chilli fakes. Place 4 chicken breasts in a roasting tin and pour over the tomato mix. Season and roast in a 200C/180C fan/gas 6 oven for around 30 mins until the chicken is cooked and the tomatoes bursting.
Speedy salsa Mix together 250g chopped cherry tomatoes, ½ chopped red onion, 1 large handful chopped coriander leaves, 1 chopped red chilli, juice 1 lime and 1 tbsp olive oil. Serve with nachos.
Tricolore salad Trim and cut 150g green beans into thirds. Cook in boiling water for 4 mins, drain and cool. Drain 400g can butter beans and mix with the green beans and 300g halved
Heat oven to 200C/180C fan/ gas 6. Cut 2 red peppers in half and scoop out the seeds and membrane. Rub with a little oil, and roast for 20 mins until softened. Remove from the oven and pour any juice out of the peppers. Heat the grill to high. Cut 8 cherry tomatoes in half and arrange in the peppers. Grill for about 2 mins so that the tomatoes are slightly coloured, then top with a slice of goat’s cheese. Grill for 2 mins more and serve.
Spicy fried eggs Heat 2 tbsp olive oil in a frying pan and fry bunch chopped spring onions, 1 chopped red chilli and 2 crushed garlic cloves until they start to colour. Chop 500g cherry tomatoes into quarters and throw into the pan with 1 tsp ground cumin and 1 tsp paprika. Simmer for 5 mins, stirring. Crack in 4 eggs, cover and cook for 3 mins more or until the eggs are done to your liking. Serve your fried eggs on toast.
Did you know? Tomatoes don't need to be kept in the fridge. Ripen and serve at room temperature for the fullest favour possible. Once ripe, eat as soon as possible 30 BBC Easy Cook
Cherry tomato & caper spaghetti Cook 200g spaghetti according to pack instructions. Meanwhile, heat 2 tbsp oil in a small non-stick pan, add 1 garlic clove, sliced, and fry, stirring, until golden. Add 1 red chilli, deseeded and chopped, 200g pack cherry tomatoes and 2 tsp roughly chopped capers and fry for a further 3-4 mins, until the tomatoes start to break down. Add 2 tbsp of the pasta cooking water to the tomatoes, then drain the pasta and return to the pan. Pour in the tomato sauce and toss everything together well. Serves 2.
A tangle of tastiness
Health benefts Tomatoes contain lycopene,
a powerful antioxidant which can help prevent some cancers. The process of cooking tomatoes increases concentration of the antioxidant, and serving them in dishes containing oil helps your body to absorb lycopene.
BBC Easy Cook 31
k o c o n Have a weekend Turn the oven off
Make these homemade, fresh meals without cranking up the oven or hob. Go on, give yourself a day off – you deserve it!
Friday night main Flatbread pizza Serves 5 n Prep 15 mins n No Cook n £1.12 a portion n 369 kcals, 8g fat, 2g sat. fat, 8g sugar n
400g can chickpeas in water, drained juice 1 lemon 1 garlic clove, crushed ½ tsp ground cumin 5-pack Middle Eastern fatbreads 75g feta cheese, crumbled handful dill sprigs 200g bag rocket leaves 100g pack pomegranate seeds 1 red onion, thinly sliced 1 tsp olive oil
After dinner Mint creams Put 180g mascarpone, 300ml double cream, 2 tbsp caster sugar and 2 tbsp cream Sherry in a bowl and whisk until it's thick enough to hold its shape. Break 140g thin after-dinner mints into small pieces and beat into the cream mixture. Spoon into small glasses or pretty bowls and chill until needed. Decorate each dessert with an after-dinner mint. Serves 6. 32 BBC Easy Cook
1 Rinse the drained chickpeas, then blitz them with half the lemon juice, crushed garlic, ground cumin and some seasoning in a food processor or mini chopper, adding a few tbsp water if needed to get a more spreadable consistency. 2 Warm the fatbreads following pack instructions, then spread the chickpea houmous over them evenly. Scatter on the feta cheese, dill and half the rocket, pomegranate and onion. 3 Mix together the remaining rocket, pomegranate and sliced onion. Toss through the remaining lemon juice, olive oil and any juice from the pomegranate seeds.
The tipple Zalze Shiraz, £8.29, Waitrose The rich red fruits complement the pomegranate in the pizza perfectly.
EVERYDAY NO COOK
Friday pizza, Middle Eastern style! BBC Easy Cook 33
Pistachio nut & spiced apple Bircher muesli Serves 2 n Prep 10 mins, plus overnight soaking n No Cook n £1.06 a portion n 229 kcals, 8g fat, 1g sat. fat, 14g sugar n
FOR THE BASE INGREDIENTS
50g jumbo porridge oats 50ml apple juice large pinch cinnamon large pinch nutmeg 1 medium apple, cored and grated
2 tbsp low-fat natural yogurt
FOR THE TOPPING
25g chopped pistachio 3 tbsp pomegranate seeds or mixed berries Mix all the base ingredients, except the yogurt, with 150ml water and leave to soak for at least 20 mins or overnight, if possible. Once the oats have softened, stir through the yogurt, then divide the mixture between 2 bowls. Sprinkle half of the topping over each bowl and serve.
Serves 5 Prep 10 mins n No Cook n 22p a portion n 111 kcals, 7g fat, 1g sat. fat, 1g sugar
400g can chickpeas, rinsed and drained 2½ tbsp olive oil ½ garlic clove, crushed lemon juice, to taste 1 tbsp harissa paste (see below) ½ tbsp tomato purée 1 Put three-quarters of the chickpeas in a food processor with 3 tbsp olive oil, garlic and half a cupful of water. Blitz until smooth, adding a little more water if necessary to make a thick cream consistency. Add the rest of the chickpeas, then whizz again for a few secs until nobbly. Season with salt and a good squeeze of lemon juice.
Pack your muesli into a jar and leave it overnight for a simple grab-and-go breakfast
Something on the side Green breakfast smoothie Start your day well with a veg-packed smoothie. Whizz 300ml water and 1 handful spinach (50g), roughly chopped, 100g broccoli forets, roughly chopped, 2 celery sticks, 4 tbsp desiccated coconut, 1 banana and 300ml rice milk in a blender until smooth. Serves 2. 34 BBC Easy Cook
2 Mix together the harissa and tomato purée with the rest of the olive oil. Drizzle over the houmous to serve. Serve with pitta crisps.
We used... Belazu Rose Harissa (in jars from the world food aisle in supermarkets) which is relatively mild but with a complex favour. Some tubes of North African harissa can be explosively hot – use extra tomato purée and olive oil to lighten.
WEEKEND NO COOK
Saturday lunch Green cucumber & mint gazpacho Serves 2 Prep 20 mins, plus chilling n No Cook n ÂŁ1.54 a portion n 186 kcals, 11g fat, 2g sat. fat, 14g sugar n n
1 cucumber, halved lengthways, deseeded and roughly chopped 1 yellow pepper, deseeded and roughly chopped 2 garlic cloves, crushed 1 small avocado, chopped bunch spring onions, chopped small bunch mint, chopped
150ml pot fat-free natural yogurt 2 tbsp white wine vinegar few shakes green Tabasco sauce snipped chives, to serve 1 In a food processor or blender, blitz all the ingredients, reserving half the mint and yogurt, until smooth. Add a little extra vinegar, Tabasco and seasoning to taste, then add a splash of water if you like it thinner. 2 Chill until very cold, then serve with a dollop more yogurt, mint and chives. Will keep chilled for 2 days.
The tipple Enjoy the benefts of raw vegetables. This soup counts as 4 of your 5-a-day!
Elderfower Presse Light, ÂŁ1.83, Tesco This light and fzzy cordial has a lot less sugar than other fzzy drinks.
BBC Easy Cook 35
Saturday dinner Prawn & mango noodles Serves 4 n Prep 15 mins n No Cook n £1.81 a portion n 290 kcals, 13g fat, 2g sat. fat, 11g sugar n
225g pack instant rice noodles 1 carrot, peeled and chopped into matchsticks juice 2 limes 1 tbsp fsh sauce 1 red chilli (deseeded if you don’t like it too hot), sliced small pack coriander, chopped small pack mint, leaves picked and chopped 200g pack mango chunks
36 BBC Easy Cook
220g pack cooked prawns 90g pack salted peanuts, crushed 1 Put the noodles in a large heatproof bowl and cover with boiling water. Leave to stand for 3 mins or according to pack instructions. Drain in a large sieve, rinse with cold water, then drain well. Tip the noodles into a large salad bowl or deep platter and add the carrot. 2 In a small bowl or jug, mix together the lime juice and the fsh sauce. Stir in the chilli and herbs, pour half of the dressing over the noodles and carrot, then toss together. Pile the mango and prawns on top, drizzle with the remaining dressing, then scatter over the crushed peanuts to serve.
Serve with a Crunchy radish salad First, thinly slice ½ cucumber and ½ bunch of radishes, and arrange on a plate. Whisk together ½ tsp vegetable oil and 1 tsp rice wine vinegar, and drizzle over the vegetables to serve. Serves 4.
WEEKEND NO COOK
Saturday pudding Strawberry cheesecake Serves 4 Prep 10 mins n No Cook n 98p a portion n 263 kcals, 6g fat, 3g sat. fat, 31g sugar
85g low-fat biscuits 200g tub extra-light soft cheese 200g tub 0% fat Greek yogurt 4 tbsp caster sugar few drops vanilla extract 2 tbsp good-quality strawberry jam 100g strawberry, hulled and sliced 1 Put the biscuits in a plastic bag and bash with a rolling pin until you have chunky crumbs, then divide the crumbs between 4 glasses or small bowls. 2 Beat the soft cheese, Greek yogurt, caster sugar and vanilla together until smooth, then spoon over the crumbs and chill until you are ready to serve your cheesecakes. 3 Stir the strawberry jam in a bowl until loose, then gently stir in the strawberries. Divide the strawberries between the cheesecakes and serve.
Top it off... Top these little pots with whatever fruit youâ€™ve got at home. For a delicious banoffee version, slice bananas and toss with a squeeze of lemon juice and a spoonful of caramel sauce, or roughly crush raspberries with peach slices to make it Melba-style.
The tipple Bel Elyre Rose, ÂŁ4.99, Lidl This fruity pink matches well with sweet and fruity desserts.
Dessert in 10 minutes? Yes please! BBC Easy Cook 37
Sunday brunch Breakfast banana split Serves 2 n Prep 5 mins n No Cook n 58p a portion n 570 kcals, 24g fat, 6g sat. fat, 55g sugar n
2 bananas 2 tbsp nut butter (almond or cashew butter is nice) 4 scoops natural frozen yogurt handful of berries (we used strawberries,
blueberries and raspberries) 4 tbsp low-sugar granola 1 Peel the 2 bananas and cut them down the centre using a small knife, then place the halves in 2 bowls with the cut-sides facing upwards. 2 Spread the nut butter over the banana halves, place the scoops of frozen yogurt on top, add the mixture of berries and scatter over the granola. Serve immediately.
Nut allergy? Look out for pumpkin seed butter from health-food shops. Or make your own by whizzing toasted pumpkin seeds in a food processor for 5 mins, until you get a smooth peanut butter consistency. You may have to add a drizzle of favourless oil. Chill for a month.
38 BBC Easy Cook
WEEKEND NO COOK
Sunday lunch – sarnie or a salad? Lighter Coronation chicken & avocado sandwich
Asian chicken spiralized salad n
FOR THE DRESSING
Serves 2 (easily doubled) n Prep 15 mins n No Cook n £2.47 a portion n 441 kcals, 16g fat, 3g sat. fat, 21g sugar
2 tbsp sesame oil 1½ tbsp rice wine vinegar 1½ tbsp low-salt soy sauce ½ tbsp freshly grated ginger 1 tsp golden caster sugar
3 tbsp fat-free Greek yogurt 1 tbsp mild curry powder 4 dried apricots, chopped small bunch coriander, chopped 1 red chilli, chopped (optional) juice 1 lime 100g cooked chicken, chopped 1 avocado 4 slices rye or sourdough bread 160g pack ready-chopped mango, sliced 1 Little Gem lettuce 1 In a large bowl, mix the yogurt, curry powder, apricots, coriander, chilli (if using) and half the lime juice. Add the chicken pieces and stir to coat in the sauce. Season. 2 Halve then slice the avocado and place in a shallow dish with the rest of the lime juice, tossing to coat. 3 Divide the chicken mixture in 2 and spread equally over 2 slices of bread. Top with the mango slices, avocado and a couple of leaves of the lettuce. Put another slice of bread on top and wrap tightly in cling flm or greaseproof paper.
Serves 2 Prep 15 mins n No Cook n £2.26 a portion n 277 kcals, 8g fat, 1g sat. fat, 13g sugar ½ cucumber, spiralized or sliced into ribbons 2 carrot, spiralized or sliced into ribbons 100g bag crisp salad leaves (a mix of radicchio, frisée and round lettuce) 4 spring onions, fnely sliced 200g pack roast chicken pieces 2 tsp sesame seeds
Layer the salad ingredients into 2 plastic containers if you’re packing to take to work, or put them in a large bowl. Make the dressing by combining all the ingredients in a jar with a lid, add some seasoning and shake. Toss through the salad if eating straight away.
Weʼve swapped mayonnaise for Greek yogurt to make this Coronation chicken lower in fat
Something for the kids Frozen fruit sticks Thread 100g strawberries, hulled and halved, 8 seedless grapes, 100g mango chunks, 100g melon chunks, 2 kiwis, peeled and cut into chunks and 100g pineapple chunks onto 8 skewers. Pop in the freezer for 45 mins, until just starting to freeze. Makes 8. BBC Easy Cook 39
3-course Sunday dinner Prawn cocktail salad Serves 4 n Prep 10 mins n No Cook n £1.18 a portion n 297 kcals, 25g fat, 3g sat. fat, 5g sugar n
FOR THE SALAD
200g bag large cooked prawns 1 large ripe avocado, halved, peeled and sliced 200g punnet cherry tomatoes, halved 4 spring onions, fnely sliced 1 romaine lettuce, shredded 2 tbsp olive oil juice ½ lemon
Ham hock burgers Serves 4 n Prep 20 mins n No Cook n £1.36 a portion n 448 kcals, 19g fat, 3g sat. fat, 10g sugar n
2 tsp wholegrain mustard 2 tbsp mayonnaise 180g pack cooked ham hock 1 tsp tomato ketchup 1 tsp clear honey 40 BBC Easy Cook
FOR THE DRESSING
3 tbsp mayonnaise 2 tbsp ketchup juice ½ lemon 1 Whisk the ingredients for the dressing together. If it’s a little thick, add a splash of water to loosen. 2 Put the prawns, avocado, tomatoes, spring onions and lettuce in a large salad bowl, drizzle with the olive oil and lemon juice, toss gently, then serve with the dressing handed round separately.
3 tbsp cider vinegar ½ fennel bulb, shredded 1 green apple, grated ½ small pointed cabbage, shredded 4 burger bun
pop in the fridge while you make the slaw.
1 In a small bowl, mix together the mustard and the mayonnaise, then set aside.
4 Assemble the burgers by spreading the mustard mayonnaise on the cut sides of the buns, pile on the ham hock, then the homemade slaw. Serve immediately with the rest of the slaw on the side.
2 Mix the ham hock, ketchup, honey and 1 tbsp of vinegar together in another bowl, and
3 Tip the shredded fennel, apple and shredded cabbage into a large bowl, add the remaining vinegar, stir and season well.
WEEKEND NO COOK
Banana & custard pots n n n n
Serves 4 Prep 20 mins n No Cook 80p a portion 398 kcals, 20g fat, 13g sat. fat, 41g sugar
3 tsp instant coffee granules ½ a 250g pot mascarpone 250ml fresh vanilla custard 1 tbsp icing sugar 2 tbsp sweet Marsala (optional) 100g sponge fngers (or trife sponges) 2 large bananas, sliced 15g plain chocolate, grated
1 Put the coffee into a shallow dish, dissolve in 150ml boiling water and leave to cool. Set out 4 sundae glasses or teacups. Whisk together the mascarpone, custard, icing sugar and 1 tbsp Marsala, if using, until smooth. Dip a couple of sponge fngers into the cooled coffee for a few seconds until soaked, but not soggy, then put into the bottom of one of the glasses or cups, breaking them to ft if needed. Repeat, using enough fngers to make a decent layer of sponge at the bottom of each glass. Drizzle with the remaining Marsala, if using.
The tipple Folkingtonʻs, £1.20 a can, Budgens These refreshing pressŽs combine sparkling water and fruit.
2 Spoon over a layer of the mascarpone custard, then top with some sliced banana and a sprinkling of chocolate. Repeat the layers and top with a little grated chocolate.
Mini tiramisu desserts
BBC Easy Cook 41
Half-time pies & pasties The football season reaches its thrilling climax this month. Kick your feet up and score with these great pie-deas
42 BBC Easy Cook
Premier League Champions Crowned, Match of the Day, May 15; FA Cup Final, May 21st; Champions League Final May 28
Chicken & ham sandwich pies Makes 10 Prep 20 mins plus rising n Cook 30 mins n 73p a pie n 270 kcals, 9g fat, 4g sat. fat, 2g sugar n n
2 cooked chicken breasts, chopped 100g thick sliced ham, chopped 6 spring onions, fnely chopped 100g strong cheddar, grated 3 tbsp full-fat cream cheese 2 tsp English mustard 500g pack bread mix plain four, for dusting 1 egg, beaten 1 Make the flling by mixing the chicken, ham, spring onion, cheeses and mustard with some seasoning, stir well to combine. 2 Make the bread mix following pack instructions. Divide the dough into 10 equal pieces, shape into balls. Roll out into circles measuring 12cm across. 3 Heat oven to 200C/180C fan/gas 6. Grease 10 holes of a muffn tin. Put a dough circle into one of the holes, push in lightly, then fll with 2 tbsp of the flling mix. Pinch the dough together with your fngers to create a little parcel that looks a bit like a big fower. Keep doing this until you have used all the dough and flling mix. Brush the parcels with beaten egg and cook for 25-30 mins until golden and risen.
Make more of bread mix Spicy pizza breads Tip 250g bread mix into a large bowl with 2 tsp of cumin seeds. Make up according to pack instructions. Leave in an oiled bowl, covered with a damp tea towel. Put on a kettle of water. Heat 1 tbsp oil in a large pan, then cook 3 sliced onions and 300g peeled and chopped potatoes for 10 mins. Stir in 4 tsp curry powder and 1 tsp cumin seeds, then cook for another 5 mins until the potatoes are tender. Remove from the heat and stir in 100g frozen peas. Heat the oven to its highest setting. Quarter the dough then, using a little more bread mix to help, roll and stretch into 4 naan-shaped bases. Transfer to a large baking sheet, spread with 3 tbsp mango chutney and spoon over the curried potatoes and peas. Bake for 10 mins until crisp. Serves 4.
Minced beef pies Serves 4 n Prep 20 mins n Cook 45 mins n £1.81 a portion n 731 kcals, 39g fat, 17g sat. fat, 14g sugar n
1 onion, chopped 350g carrot, chopped 3 celery sticks, chopped 1 tbsp olive oil 500g pack lean minced beef 2 tbsp tomato purée 1 tbsp Worcestershire sauce 350ml beef stock 1 egg, lightly beaten 375g ready-rolled puff pastry, quartered or left whole, depending on dishes used
1 Fry the chopped onion, carrots and celery in the olive oil in a large frying pan until softened. Add the mince, increase heat and cook for 5 mins or until well browned. Stir in the tomato purée, Worcestershire sauce and beef stock. Simmer for 5 mins until the sauce has thickened slightly. Cool for 10 mins before continuing. 2 Heat oven to 200C/180C fan/gas 6. Spoon the mixture into 4 individual pie dishes or one large dish. Brush the dish rims with egg, then lay the pastry on top and trim. Seal edges with a fork and brush the pastry with more egg. Poke a little hole in the top and cook for 25-30 mins or until the pastry is golden and risen. Serve with some Minty mushy peas (recipe below).
To make Minty mushy peas, cook 350g frozen peas in water, then drain and mash with 1 tbsp mint sauce BBC Easy Cook 43
Curried potato pasties Makes 4 n Prep 15 mins n Cook 30 mins, plus cooling time n 65p a portion n 480 kcals, 26g fat, 10g sat. fat, 4g sugar (uncooked) n
300g potatoes, peeled and cut into small chunks 100g frozen peas 2 tsp oil 1 onion, sliced 1-2 tsp curry paste 1 tsp black mustard seeds juice Â˝ lemon handful of coriander, chopped 375g pack ready-rolled puff pastry 1 egg, beaten
1 Heat a pan of water, add the potatoes, then cook for 8 mins until soft. Add the peas 1 min before the end of cook time. Drain, then set aside. 2 Meanwhile, heat the oil in a frying pan. Fry the onion until slightly coloured. Add the curry paste and mustard seeds, then fry for a few mins. Stir in the potatoes and peas. Add the lemon juice and coriander. Leave to cool. 3 Heat oven to 200C/180C fan/gas 6. Unroll the pastry, place on a foured surface with the long side towards you and roll it out a little more to make it into a square shape. Cut into 4 squares, then cut each one in half so you have 8 long rectangles. Place 4 of them onto a baking sheet, brush the edges with beaten egg and place a quarter of the flling down the centre of each. Top with the remaining pastry, then pinch the edges to make a sealed parcel. Brush with egg, then bake for 20 mins.
Just add a spoonful of chutney
44 BBC Easy Cook
Spinach & potato pies Makes 8 Prep 30 mins n Cook 50 mins n 69p a pie n 421 kcals, 31g fat, 11g sat. fat, 2g sugar n n
140g plain wholemeal four 140g plain white four, plus extra for dusting 85g cold butter, diced 85g shredded vegetable suet up to 100ml milk 1 egg, beaten, for glazing FOR THE FILLING
1 small baking potato, peeled and cut into small chunks 200g spinach 150ml pot single cream 1 egg, beaten 100g cheddar, grated grated fresh nutmeg 1 First make the pastry. Rub the fours together with the butter and suet until the texture of breadcrumbs, then work in the milk until a pastry comes together. Knead the pastry on a work surface until soft. Press the pastry into a fat round shape, then chill for 1 hr while you make the flling. 2 Boil the potato for 10 mins until cooked, then drain well. To wilt the spinach, tip into a colander, pour over boiling water from a kettle, then squeeze out all the liquid. In a bowl, mix the spinach with the potatoes, cream, egg and two-thirds of the cheese. Season with salt, pepper and nutmeg, then set aside. Heat oven to 200C/180C fan/gas 6. 3 Roll the pastry out on a foured surface to the thickness of a ÂŁ1 coin. Cut out 8 squares approx 13 x 13cm. Spoon the mix between the centre of each square, then brush the edges with the beaten egg. Bring all 4 corners together over the flling, pinching the edges together to make a sealed purse. Transfer to a baking tray. Brush each pie generously with egg, then top with a large pinch of grated cheese. Bake for 30 mins until golden.
Use up spinach in Wilted spinach with nutmeg Heat 1-2 tsp olive oil in a large wok, add 4 chopped garlic cloves and stir-fry until it starts to soften. Add 500g spinach in big handfuls, putting more in the pan as it wilts. Grate in some nutmeg and mix well. Serve straight away. Serves 4.
BBC Easy Cook 45
Ewe can’t beat lamb *
5 different ways to try this delicious and seasonal meat
Barbecued lamb with punchy melon salsa Serves 4 Prep 30 mins plus marinating n Cook 10 mins n £3.38 a portion n 460 kcals, 29g fat, 8g sat. fat, 4g sugar n
FOR THE SALSA
½ a cantaloupe melon, diced 3 spring onions, sliced small bunch coriander, chopped 1 red chilli, deseeded and fnely chopped 1 avocado, cut into small chunks 2 tbsp olive oil juice 1 lime
FOR THE LAMB
2 garlic cloves 1 tbsp cumin seeds juice 1 lemon 3 tbsp olive oil 6 lamb leg chops * Apologies for the woolly headline 46 BBC Easy Cook
1 Using a pestle and mortar, mash the garlic and cumin together with a pinch of salt. Stir in the lemon juice and olive oil. Pour over the
lamb in a dish, toss to coat, then marinate for about 1 hr. To make the salsa, mix all the ingredients together in a bowl, then set aside. 2 Griddle or barbecue the lamb for 4 mins on each side until pink, or a few mins more if you prefer. Leave the lamb to rest for 4-5 mins, then serve on a board or platter with the bowl of salsa for spooning over. TIP The fruity salsa can be made a few hours ahead and chilled until needed.
Lamb meatballs with watercress dressing, p48
BBC Easy Cook 47
Lamb meatballs with watercress dressing Serves 4 Prep 20 mins n Cook 20 mins n ÂŁ2.20 a portion n 641 kcals, 32g fat, 13g sat. fat, 7g sugar meatballs only n n
500g lamb mince 100g feta, crumbled 100g bag watercress small pack mint, leaves picked and roughly chopped 3 tbsp olive oil 1 tbsp red wine vinegar 300g couscous 200g frozen peas 100g pomegranate seeds, to serve 100g natural yogurt, to serve 1 Heat oven to 180C/160C fan/gas 4. Line a baking tray with parchment. Mix the lamb mince, crumbled feta and some seasoning in a large bowl. Roll the mince mixture into 20 walnut-sized balls. Put the meatballs on the prepared tray and bake in the oven for 20 mins until cooked through.
Lemon & herb lamb lollipops Serves 10 Prep 25 mins n Cook 30 mins n 53p a portion n 332 kcals, 17g fat, 8g sat. fat, 1g sugar uncooked n n
2 x 8-bone rack lamb cutlets, French trimmed (ask your butcher to do this) 2 tbsp plain four 1 egg 3 tbsp milk 100g fresh breadcrumbs small bunch parsley, fnely chopped zest 2 lemons vegetable oil, for frying 1 Slice the lamb cutlets between the bones to give you 16 pieces. Remove any big pieces of fat. Cover the cutlets with cling flm and lightly bash the meat with a rolling
pin to fatten slightly. Put the cutlets in a bowl and sprinkle with our and some seasoning, tossing to coat. 2 Whisk the egg and milk in a shallow bowl. Place the breadcrumbs, parsley and lemon zest in another. Heat the oven to 200C/180C fan/gas 6. Heat enough oil in a large frying pan to come 0.5cm up the side. 3 Dip each lamb cutlet into the egg mixture, then into the breadcrumbs, pressing gently to help crumbs stick. Cook each cutlet in the hot oil for 2 mins each side until golden brown â€“ you will need to do this in batches. Drain on a plate lined with kitchen paper. When all cutlets have been fried, place on a baking tray and bake for 3 mins more. This will ensure that all parts of the bone have been cooked.
These delicious lamb lollipops will make fun, barbecue fnger foods for the kids 48 BBC Easy Cook
2 To make the dressing, whizz 25g of watercress, the mint, oil, vinegar and plenty of seasoning in a small food processor until smooth. Tip the couscous into a heatproof bowl and cover with 400ml boiling water. Cover with cling flm and leave for 3-4 mins. Remove the cling flm and fuff up the couscous with a fork. 3 Meanwhile, bring a small pan of water to the boil, add the peas and cook for 3 mins. Mix half the dressing, the peas and remaining watercress into the couscous. Top with the meatballs and serve with the remaining dressing, a sprinkling of pomegranate seeds and yogurt.
Rack of lamb with new potato, onion & thyme Serves 2 Prep 20 mins n Cook 50 mins n ÂŁ5.50 a portion n 613 kcals, 24g fat, 7g sat. fat, 8g sugar n n
1 rack of lamb, french trimmed with the fat scored (ask you butcher to do this for you) 2 tbsp vegetable oil 1 onion, fnely sliced 400g new potatoes, sliced Â˝ bunch thyme, a few sprigs reserved to garnish 3 garlic cloves, fnely sliced 200ml chicken or lamb stock (fresh if possible) asparagus, to serve (optional)
1 Heat oven to 180C/160C fan/gas 4. Heat a small roasting tin, and coat the lamb with 1 tbsp of the oil and some salt. Place the lamb, skin-side down, in the tin until the fat has turned brown, then sear all over. Transfer to a plate. 2 Add the onion and cook for 10 mins until soft. Stir in the potatoes, thyme, garlic and stock, and press down with a spoon. Put the lamb on top and roast for 25-30 mins until cooked to your liking. 3 Leave to rest under some foil for about 10 mins. Slice the lamb into cutlets and scatter with reserved thyme sprigs. Serve with a spoonful of potatoes and some asparagus.
Minty lamb fatbreads Serves 4 Prep 10 mins n Cook 12 mins n ÂŁ1.17 a portion n 355 kcals, 17g fat, 7g sat. fat, 4g sugar
400g lean lamb mince 1 garlic clove, crushed 1 tsp ground cumin 2 tsp ground coriander 2 handfuls mint leaves, half chopped 2 large tomatoes, deseeded and diced 4 soft four tortillas 4 tbsp low-fat natural yogurt Cook the lamb for 5-6 mins in a non-stick frying pan over a high heat. When starting to brown, stir in the garlic and spices, then cook for 2-3 mins. Stir in the mint, tomatoes and seasoning. Heat the grill to high. Arrange the fatbreads on a baking tray and spread the mince over them. Grill for 2-3 mins. Scatter over mint leaves and drizzle with yogurt.
Top a baked potato Fry 1 fnely chopped onion, 1 garlic clove, crushed, 1 diced carrot and celery stick in a little oil for 8 mins. Stir in 450g minced lamb and cook for 4 mins until browned, then add 2 tbsp sun-dried tomato paste and 1 tbsp Worcestershire sauce. Stir in 300ml beef stock, cover and simmer for 35-40 mins. Mix 2 tsp cornfour with cold water to a paste, stir in and cook for 1 min. Serve over baked potatoes and top with grated cheddar. Serves 4.
Turn to p88 for our step-by-step guide on how to butterfy a lamb leg for a barbecue u BBC Easy Cook 49
‘It is a phenomenal, amazing fun day out’ Tom Kerridge
★★★★★ ‘I love the Shows, there’s loads of great exhibitors and an incredible atmosphere in the Supertheatre’ James Martin
FE AT UR ING
20 - 22 MAY LONDON, EXCEL
Paul Hoywo d
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Entertainment ● Shopping ● Tasting ● Inspiration Quote EC4 – Super tickets from £18.00 bbcgoodfoodshow.com | 0844 581 1345
*20% off Adult/Over 65s tickets only. Not valid on VIP or with any other offer. Ends 22.05.16. £18.00 is discounted Adult Super ticket Fri/Sun. 20% offer also valid on Value tickets (entry after 11am, exc Supertheatre). Special offer Adult Super tickets just £18.00 Fri/Sun & £18.80 Sat. Supertheatre Gold seat upgrade £3. £1.50 fulﬁlment fee applies per advance booking. Not all celebrities appear on all days, see website for details. Details correct at time of print. Calls to 0844 581 1339 cost 7p perminute plus your phone company’s access charge. Good Food® Good Food Logo © BBC Worldwide. Organised and presented by River Street Events.
5 NEW LOVE BETWEEN THE BUNS Give your burger a little love with these exciting combos Italian burger Mix 500g beef mince with 2 tbsp sundried tomato paste and 1 tbsp dried basil. Shape into 4 patties, season and chill for 30 mins. Heat oven to 200C/180C fan/gas 6. Cook for 15 mins or until done to your liking, fipping over halfway through. Serve in 4 toasted ciabatta buns. Divide 125g ball mozzarella, sliced, and 4 tsp pesto between the buns.
The Te-Me buge
Mix 500g beef, pork or turkey mince with 1 fnely chopped red onion, 1 tsp cayenne pepper and 1 tsp dried oregano. Season well, shape into 4 patties and chill for 30 mins. Heat oven to 200C/180C fan/gas 6. Cook burgers for 15 mins or until done to your liking, fipping over halfway through. Serve in 4 toasted rolls with 4 slices Monterey Jack cheese, 4 tbsp chopped fresh tomato and 1 sliced avocado.
Thai burger Mix 500g beef, pork or turkey mince with 2 tbsp red curry paste. Season well, shape into 4 patties and chill for 30 mins. Heat oven to 200C/180C fan/gas 6. Cook burgers for 15 mins or until done to your liking, fipping over halfway through. Mix Â˝ cucumber, deseeded and sliced into ribbons, 3 tbsp sweet chilli sauce and a handful coriander leaves together. Serve the burgers in 4 toasted sesame buns, topped with the salad.
Moroccan burger Mix 500g beef or lamb mince with 1 tbsp harissa paste, 1 tbsp ground coriander and 1 tbsp ground cumin. Shape into 4 patties, season, and chill for 30 mins. Heat oven to 200C/180C fan/gas 6. Cook for 15 mins or until done to your liking, fipping over halfway through. Mix 2 tbsp mayonnaise with 2 tbsp aubergine pesto and spread on the bottom half of 4 toasted rolls before topping with the burgers and 4 slices roasted red peppers.
Brit burger Mix 500g beef or lamb mince with 2 tbsp English mustard and 1 small grated onion. Season well, shape into 4 patties and chill for 30 mins. Heat oven to 200C/180C fan/gas 6. Cook burgers for 15 mins or until done to your liking, fipping over halfway through. Serve in 4 toasted rolls, with 4 slices cheddar and 4 tbsp tomato chutney.
y â€“ heaven! Melting and juic
BBC Easy Cook 51
prawns with c d hil e fri li, h l
n& o em
Fla s 52 BBC Easy Cook
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these tapas dishes , ts es gu ve ha u yo if l Trendy and idea e kitchen all night! th in be 't on w u yo so are dead easy
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Smoky chicken skewers
n ea db Broa
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BBC Easy Cook 53
Smoky chicken skewers Serves 6 n Prep 15 mins, plus soaking n Cook 15 mins n 71p a portion n 126 kcals, 6g fat, 1g sat. fat, 0g sugar n
6 boneless, skinless chicken thigh (about 500g) 2 tbsp olive oil 1 tsp fennel seeds, crushed 1 tsp ground cumin 1 tsp sweet smoked paprika (pimenton) 1 garlic clove, crushed 1 tsp red wine vinegar Smoky aïoli, to serve (see recipe, right)
1 You need 15 skewers: if wooden, soak in water for 10 mins. Cut chicken into 3cm pieces and place in a bowl. Add 1 tbsp olive oil, the spices, crushed garlic and red wine vinegar, toss well and season. You can do this up to a day before and refrigerate. 2 Thread 2-3 pieces on each skewer. Pour remaining oil in a frying pan or rub onto a griddle pan. Get the pan hot and sear the chicken for 3-4 mins on each side – you may have to do this in batches, keeping the cooked skewers warm in a low oven. Serve your skewers with Smoky aïoli (right), if you like.
Assemble these Spinach & sultana toasts Wilt 200g spinach leaves, squeeze out water, then dress with 2 crushed garlic cloves, 2 tbsp olive oil, 2 tbsp Sherry vinegar, 1 tsp honey, 3 tbsp sultanas and 2 tbsp pine nuts. Spoon over the top of small slices of toasted bread. This dish serves 6 as part of a tapas platter.
Broad beans with cheese Defrost 300g frozen broad beans, shell and toss with 1 tbsp extra virgin olive oil and 150g cubes of Manchego cheese. This dish serves 6 as part of a tapas platter.
Flash-fried prawns with chilli, lemon & parsley Serves 6 Prep 10 mins n Cook 5 mins n 89p a portion n 73 kcals, 4g fat, 1g sat. fat, 0g sugar n n
2 tbsp extra-virgin olive oil 300g large raw prawns, butterfied 2 garlic clove, thinly sliced 1 tsp chilli fakes zest and juice 1 lemon 2 tbsp fat-leaf parsley, chopped
1 Heat the olive oil in a large frying pan. Season the butterfied prawns and set aside. Cook the sliced garlic over medium-low heat until it just starts to colour. Increase heat to high and add the prawns and chilli fakes. Stir quickly and keep turning prawns in the pan. 2 After 1 min, pour in the lemon juice. Toss until prawns are opaque – about 1 min more. Sprinkle over lemon zest and parsley and serve with crusty bread.
Crispy chorizo Slice 300g uncooked chorizo cooking sausage into 2.5cm-thick pieces and slowly pan-fry for 5 mins until crisp. Drain off the oil and serve warm.
Manchego & quince paste Cut 100g Manchego into thin slices and serve with some quince paste. Serves 6 as part of a tapas platter.
Caramelised onion tortilla Serves 8 Prep 10 mins n Cook 45 mins n 41p a portion n 215 kcals, 11g fat, 2g sat. fat, 4g sugar n n
2 large onion, halved and thinly sliced 5 tbsp olive oil 800g waxy potatoes, peeled and thinly sliced 6 large egg 1 Heat oven to 200C/180C fan/gas 6. Using a large frying pan, soften the onions with 1 tbsp olive oil and some seasoning. Cook over a low heat for 20 mins or until golden and caramelised. 54 BBC Easy Cook
2 Place the potato slices, 3 tbsp olive oil and seasoning onto a large baking tray and toss them around. Bake for 15 mins until soft. 3 Mix the eggs in a large bowl with more seasoning. When the potatoes and onions are done, toss them in and mix well. Add the remaining 1 tbsp oil to a 20cm frying pan, warm it and pour in the egg mixture. Cook over a low heat for 20-25 mins. 4 When nearly all the liquid egg is gone, place a plate on top of the pan and invert the tortilla, holding the plate frmly while doing so. Slide the tortilla back into the pan and cook for 3-4 mins. Serve cut into wedges.
Mix together 8 tbsp mayonnaise, 2 crushed garlic cloves, 1 tsp paprika and a squeeze of lemon juice. Serves 6 as a dip.
In our shopping trolley Mild and sweet, this hard cheese has a lovely, creamy favour. Taste The Difference Manchego (Sainsbury’s, 170g, £2.50) n You can get some great chorizo in the supermarket. This one is nice and meaty, and not too spicy. Extra Special chorizo (Asda, 225g, £2.50) n Iberico ham can be pricey. This selection would cost you twice the price elsewhere! Deli Spanish Iberico Selection (Morrison’s, 75g, £2.50) n
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buysubscriptions.com/easycook BBC Easy Cook 57
y ice puds
Cool down with our fruity selection of pink puds from the freezer
Strawberry crème fraîche ice cream Serves 8 Prep 15 mins plus freezing n No Cook n 63p a portion n 351 kcals, 25g fat, 18g sat. fat, 31g sugar n n
500g ripe strawberries 200g caster sugar 500g tub crème fraîche 1 Remove the tops from the strawberries and put in a food processor with the sugar. Blitz to make a rough purée – a few chunky bits add texture to the ice cream. 2 Tip the crème fraîche into a bowl and stir in the strawberry purée. Put in an ice-cream maker to churn or put the bowl into the freezer until the ice cream is frm 3cm in from the edge – this should take between 1-2 hrs. Remove from the freezer and whisk to break down the ice crystals, return to the freezer for 1 hr longer, then whisk again. Transfer the ice cream to a freezerproof container with a lid and freeze until frm. 3 To serve, transfer the ice cream to the fridge for about 20 mins until it is soft enough to scoop.
Why not make... Extra special cones Finely chop 50g pistachios and melt 200g white chocolate. Dip 8-10 cones in the chocolate, let the excess run off, then dip into the pistachios and leave to set on baking parchment in the fridge.
58 BBC Easy Cook
Cooling Iced berry mousse cake, p60
BBC Easy Cook 59
Iced berry mousse cake Serves 12 Prep 20 mins n Cook 20 mins, plus cooling and freezing n 60p a portion n 333 kcals, 22g fat, 12g sat. fat, 26g sugar n n
100g butter, softened 240g caster sugar 100g self-raising four ¾ tsp baking powder 1 tsp vanilla extract 2 eggs 500g mixed berries icing sugar, to sweeten 3 sheets leaf gelatine 3 egg whites 300ml double cream, whipped 1 Turn oven to 180C/160C fan/gas 4. Beat the butter with 100g sugar, then beat in the four, baking powder, vanilla and eggs. Pour the batter into a lined 24cm loose-based cake tin and bake for 30 mins, until risen. Remove the cake from the tin and cool on a wire rack, leaving the paper on the bottom of the cake. When cool, cut in half horizontally. Clean the tin and line with cling flm. Put the top of the cake into the base of the tin. 2 Put the berries in a pan over a low heat and bring to a simmer. Sweeten with icing sugar – aim for a slightly tart favour. Whizz with a stick blender to a purée, then sieve. Soak the gelatine in water until foppy, stir into the hot purée and set aside to cool.
Strawberry & mint granita n
Serves 4 Prep 10 mins plus freezing n Cook 10 mins n £1.08 a portion n 135 kcals, 0g fat, 0g sat. fat, 31g sugar
through a fne sieve to get rid of any seeds and leaves. Allow to cool for 15 mins.
100g golden caster sugar 450g strawberries, hulled and halved 8 mint leaves, plus extra sprigs to serve
3 Pour into a container and freeze for 1 hr, then rake the top layer with a fork and put back in the freezer. Repeat every hour for the next 4 hrs until the mix becomes a crystallised slush. Serve the granita in glasses with a sprig of mint on top.
1 Put the sugar and 100ml water in a medium saucepan over a low heat, and stir now and again until the sugar dissolves. Don’t let the syrup boil. 2 Meanwhile, tip the strawberries into a food processor and blend to a purée. Pour into the sugar syrup with the mint leaves and turn up the heat. Simmer for 5 mins until the mix thickens slightly. Once thickened, strain
Did you know? Strawberries are an excellent source of vitamins C and K. They provide a good dose of fbre, folic acid, manganese and potassium, and contain signifcant amounts of phytonutrients and favanoids, which makes strawberries bright red.
This smooth and slushy granita is a brilliant after-dinner treat if youʼre after something light 60 BBC Easy Cook
3 Whisk the egg whites to soft peaks, then whisk in the remaining 140g caster sugar in 4 batches. Continue whisking until you have a stiff, glossy meringue. Fold in the berry purée, then fold in the cream. Pour onto the sponge base, then carefully lay the other piece of sponge on top, paper-side up. Freeze until about 1 hr before serving, then peel off the paper, remove the cling flm, and dust with icing sugar.
A be rry n i slic ce eo f ca ke
Frozen trife cake Serves 10 n Prep 30 mins, plus 7.5 hrs freezing and chilling n No Cook n 78p a portion n 620 kcals, 31g fat, 18g sat. fat, 63g sugar n
vegetable oil, for greasing 250g pack good-quality Madeira cake, sliced thinly into about 15 pieces 4 tbsp Marsala, sweet Sherry or brandy 450g frozen summer berries 500g pot full-fat, Greek-style yogurt 5 tbsp icing sugar, sifted 2 x 1-litre tubs vanilla ice cream 14 mini meringues 2 tbsp chopped toasted hazelnuts
1 Grease then line the base and sides of a deep, 20cm round loose-bottomed cake tin with baking parchment. Cover the base of the tin with slices of cake. Fill any gaps with small pieces, trimmed to size. Spoon over 2 tbsp of the alcohol. 2 Put 300g of the fruit and the yogurt in a processor. Add the sugar, then pulse until smooth, thick and creamy. Spoon half of the frozen yogurt onto the cake mixture, then scatter with half of the remaining fruit and poke it in. Freeze for about 1Â˝ hrs until frm. Put the rest of the yogurt mix into the freezer. 3 Let 1 tub of ice cream soften a little, then spoon it on top of the berry layer and fatten with the back of the spoon. Freeze again
until frm, then repeat the layers, poking the meringue shells into the top of the ice cream and scattering with the nuts to fnish. Freeze for at least 6 hrs, or ideally overnight. Can be frozen for up to 2 weeks.
How to serve Take the cake out the freezer and chill for 30 mins. Defrost times will vary depending on how cold your freezer is. Remove the parchment and slide it onto a cake stand or plate. Leave for another 30 mins to soften in the fridge. Dip a knife in boiling water, dry and slice the cake. Do this before each slice for a good clean cut.
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easy guide to...
Fancy being the next Bake Off winner? Our handy guide will have you making showstopping cakes in no time… Getting started – hereʼs everything you need Get yourself 2 x 20cm sponge tins, a 20cm square tin for brownies and a springform cake tin which is deeper. Make sure you get all of these with loose bottoms. It'll be much easier to get the cake out of the tin. n You'll need baking trays too. A couple of non-stick trays are a good buy. Go for something medium priced: the cheap baking trays you see for a pound warp – n
Pro A large straight finish palette knife is great for covering large cakes, but this angled palette knife is ideal for getting into tight corners when icing a large cake. This one is good as it has a non-slip silicone hand and fexibility to the palette blade. OXO Good Grips icing knife, £4.50, johnlewis.com
much better to buy something that lasts. n A good mixing bowl is a must. Look for something heavy so it won't slip and slide, and go for the biggest your cupboard – and you – can afford. A bigger mixing bowl means a lot less mess. n A silicone spatula is also a good buy. You can buy these very cheaply now and they are great for scraping down the sides and in the tricky edges of the bowl.
Transferring your cake Once your cake is decorated, you don’t want to ruin the icing. This slides under the cake so you can move it swiftly and with ease. Kitchen Craft Sweetly Does It cake lifter, £12.49, tesco.com Easy
Bespoke colours You only need a drop of these ultraconcentrated gels to get a rich colour. The kit also includes a colour formula chart, so you can mix them together to make any shade you like. Wilton 8-piece colour right set, £13.20, stuff4crafts.com
Piping nozzles This range is particularly handy as you have plenty of designs to choose from, and they give clean results. Little Venice piping nozzles (various designs), from £2.02, amazon.co.uk
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A stand mixer's main tasks are mixing cakes, kneading dough, whipping and whisking, due to their large capacities and big, metal balloon whisks. Get the biggest machine you can afford so you don’t have to do several batches for one recipe, but remember to think about whether you’ll be able to store attachments and the equipment itself.
SPEND Sage by Heston, Scraper Mixer Pro, £269.99, Lakeland This mixer has scraper beaters, which cleverly clean the sides and bottom of the bowl. It can also incorporate a lot of air when mixing, so it's useful for making a light sponge. It even has automatic sensors that detect when heavy batters are being mixed and automatically adjusts power to the right speed. SAVE Morphy Richards Red Folding Stand Mixer, £47.99, Dunelm Great for the smaller kitchen, the arm of this clever mixer folds down to a third of its assembled height. The motor is only 300W, which means it’s designed for just mixing sponges, but we did like the fact that we could manually change the direction of the bowl as it rotated. And it's a good price!
The free-from cake Chocolate avocado cake Serves 16 Prep 30 mins, plus cooling n Cook 25 mins n 59p a portion n 452 kcals, 24g fat, 6g sat. fat 34g sugar without frosting n n
FOR THE CAKE
a little dairy-free sunfower spread, for greasing 1 large, ripe avocado (about 150g) 300g light muscovado sugar 350g gluten-free plain four 50g good quality cocoa powder 1 tsp bicarbonate of soda 2 tsp gluten-free baking powder 400ml unsweetened soya milk 150ml vegetable oil 2 tsp vanilla extract FOR THE FROSTING
85g ripe avocado fesh, mashed 85g dairy-free sunfower spread 200g dairy-free chocolate, 70% cocoa, broken into chunks 25g cocoa powder 125ml unsweetened soya milk 200g icing sugar, sifted 1 tsp vanilla extract gluten-free & vegan sprinkles, to decorate 1 Heat oven to 160C/140C fan/gas 3. Grease 2 x 20cm sandwich tins, then line the bases with baking parchment. Put the avocado and the sugar in a food processor and whizz until smooth. Add the rest of the cake ingredients to the bowl with Â˝ tsp fne salt and process again to a velvety, liquid batter. Divide between the tins and bake for 25 mins or until fully risen and a skewer inserted into the middle comes out clean.
Fudgy & moist chocolate cake
2 Cool in the tins for 5 mins, then turn the cakes onto a rack to cool completely. While you wait, start preparing the frosting. Beat together the avocado and sunfower spread with electric beaters until creamy and smooth. Pass through a sieve and set aside. 3 Melt the chocolate in the microwave, then let it cool for a few mins. Sift the cocoa into a large bowl. Bring the soya milk to a simmer, then gradually beat into the cocoa until smooth. Cool for a few mins. Tip in the avocado mix, icing sugar, melted chocolate and vanilla, and keep mixing to make a shiny, thick frosting. Use this to sandwich and top the cake. Cover with sprinkles, then leave to set for 10 mins before slicing. BBC Easy Cook 63
Baking issues, sorted Run out of self-raising four? Just add 2 scant teaspoons of baking powder to roughly 100g plain four and you’ll have the same thing. Just be sure to mix it all together well for an even bake. n Is my baking powder okay? Baking powder can degrade in the cupboard – if it comes in contact with any moisture, the active ingredients will react to produce carbon dioxide. To test your baking powder, add a teaspoon to a glass of warm water. You should see it quickly produce bubbles and become frothy. If it doesn’t, it’s no longer active, and your cake may not rise as well as it should. n How do I avoid my cake mixture curdling? A curdled cake batter occurs when the eggs are beaten into the butter and sugar n
Give your baking powder a test
Avoid pesky sinking fruit
Berry sponge Serves 10 Prep 45 mins n Cook 25 mins n £1.18 a portion n 621 kcals, 42g fat, 22g sat. fat 35g sugar sponges only n n
are too cold, or added too quickly. To stop this happening beat the eggs in a bowl frst, then pour them into the mixture a little a time, beating well to combine before adding more. If the mixture does curdle, beat in a tablespoon of the four you’ll be adding later – it will absorb some of the liquid which has separated and make it look smooth again. n How do I stop sinking fruit? If fruit is sinking to the bottom of your cake, the mixture is probably too slack. A cherry cake mixture needs to be stiff if you want to use whole cherries and not end up with them all sitting near the bottom. Also, try adding some ground almonds – these will thicken up the cake mixture as well as adding a lovely favour. Alternatively, try tossing them in a little four taken from the recipe before adding to the mixture.
Tip! Don’t be tempted to use more than a ‘pinch’ if that’s all the recipe asks for – even if it doesn’t seem enough
Cut a length of cotton bigger than the cooled cake’s circumference by about 20cm. Score a level line around the cake’s middle with a sharp, serrated knife. 64 BBC Easy Cook
2 Thread the cotton into the groove, crossing over the ends of the cotton where they meet and steadying the top of the cake so it doesn’t move or slip at all on the board.
1 Heat oven to 190C/170C fan/gas 5. Brush 2 x 20cm cake tins with butter, line the bases with baking paper, then dust well with four tipping out any excess. Set aside. 2 Put the sugar and eggs in a large heatproof bowl, then set it over a pan of barely simmering water. Whisk with an electric hand whisk for about 7 mins or until the mixture is pale and has trebled in volume. Remove from the heat, then slowly pour in the butter folding it in as you pour until it is completely mixed in. 3 Gently fold the four and a pinch of salt into the egg mixture, then pour into your prepared cake tins. Cook for 25 mins until the cake is golden and risen – a skewer pushed into the cake should come out clean. Allow the cakes to cool for a few mins in the tin, then remove and cool completely on a wire rack. 4 Meanwhile, whip the cream until it just holds its shape, then set aside. Whizz about a quarter of strawberries with 1 tbsp sugar until smooth, then fold this purée through the cream so you get a ripple effect.
Easy way to cut a cake
50g butter, melted, plus extra for greasing 250g plain four, plus extra for dusting 250g caster sugar plus 1 tbsp 8 medium eggs 600ml pot double cream 400g punnet strawberries, halved 180g punnet blueberries 150g punnet raspberries icing sugar, to dust
3 Pull gently until the cotton comes free and the cake is neatly and evenly split. You can now sandwich it with a tasty flling and layer it up as high as you dare.
5 To assemble the cakes, cut each one in half horizontally. Put one sponge on a serving plate, spread a quarter of the cream mix on top, then dot a quarter of the blueberries and raspberries around the edge. Repeat this step two more times, put the last layer of cake on top (save a top half of cake for the top layer), spread the remaining cream over, then put the blueberries and raspberries around the edge and pile the strawberries in the centre. Dust with icing sugar just before serving.
Try this impressive garden party sponge
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The tasty traybake Eton mess cake Cuts into 15 pieces Prep 25 mins n Cook 40-45 mins n 33p a piece n 306 kcals, 18g fat, 9g sat. fat, 20g sugar n n
175g unsalted butter 5 tbsp double cream, from 300ml pot 1 tsp vanilla paste or extract 225g plain four 100g ground almonds 1 tsp baking powder 200g golden caster sugar 5 large eggs, at room temperature 400g strawberries, half roughly chopped, half fnely sliced 4 meringue nests, roughly broken up a little icing sugar, to serve
Baking with silicone Why it's becoming popular It’s non-stick, so no need to grease it. n It’s very fexible, so it can be folded up to save on storage space – then it magically goes back to its original shape when you want to use it. n Contrary to popular belief, silicone doesn’t melt and can actually go up to very high temperatures in the oven. n You can fnd lots of different shapes in silicone, like these cute Flowerpot Muffn n
cases (Lakeland, pack of 6 cases, £6.99) or this cake pan. Silicone doesn’t heat up as quickly as metal; we’ve found that if you’re using a large mould like this, you need to add 10-15 minutes onto the cooking time. Round Silicone Cake Pan, £3, Asda
Tip! Double check that raising agents are within their ‘best before’ date or your cake may not rise properly On our bookshelf Our favourite reads for baking inspiration Great British Bake Off – Bake it Better: Classic Cakes by Linda Collister (£14.99, Hodder & Stoughton) From simple through to more challenging showstoppers, this book takes you on a journey from being a frst-time baker to star baker. There are plenty of tips, gadget recommendations and great recipes. 66 §§§ Easy Cook
easyoffer Easy Cook readers can buy it for just £12.99 with free P&P. Call 01326 569444 or visit sparkledirect. com/easycook
Annie Bell’s Baking Bible by Annie Bell (£25, Kyle Books) In this beautifully illustrated book, Annie explains the techniques that will help ensure you never have a baking disaster ever again. It's a great reference book, and she's covered everything from birthday cakes to Christmas cakes.
1 Grease a deep, 20 x 30cm traybake, then line with parchment. Heat oven to 160C/140C fan/gas 3. Melt the butter, take off the heat and stir in the cream and the vanilla. Mix the four, almonds, baking powder and ½ tsp salt. Set aside. 2 Put the caster sugar and eggs into a large bowl, and whisk with electric beaters until very thick and foamy, about 5 mins. Pour in the butter mix, whisk briefy, then add the four mix and whisk briefy again until even. Stir in the chopped strawberries, then pour into the tin and level the top. 3 Scatter the sliced strawberries and meringue over the cake, then bake for 40-45 mins until a skewer comes out clean. Cool for 20 mins in the tin. Transfer to a rack. Dust with a little icing sugar.
Which raising agent?
easyoffer Easy Cook readers can buy it for just £21 with free P&P. Call 01326 569444 or visit sparkledirect.com/ easycook
The pots for baking powder and bicarbonate of soda may look similar, but don’t be tempted to swap them... n When Bicarbonate of soda is mixed with moisture and an acidic ingredient, it develops gases that help your cake to rise. That's why you'll often see that it's used with yogurt, lemon or buttermilk. n Baking powder (also called baking soda) is made from a combination of bicarb and cream of tartar – so it does not require additional acidic ingredients. When mixed with wet ingredients and heated, a chemical reaction takes place, causing your cake to rise.
A taste of the British summer
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Davina’s clever carbs
HEALTHY FAMILY MEALS
Sports Relief presenter and ftness guru Davina is out to prove that carbs don’t deserve their bad press. Try her smarter family meals... Pork ragu Serves 8 n Prep 20 mins n Cook 1 hr 50 mins n 64p a portion n 400 kcals, 9g fat, 2.5g sat. fat, 8g sugar n
4 Bring the mixture back to the boil, then turn down the heat and cover the casserole dish with a lid. Simmer very gently for at least an hour and a half, or until the pork is starting to shred and is very tender. 5 Take the lid off the casserole dish and leave it over a low heat until the sauce has reduced down. Stir the sauce occasionally to help shred the meat and help it combine with the rest of the sauce. 5 Remove the sprigs of herbs, then serve the sauce with pasta or some grated Parmesan. You can also serve the sauce with spiralised courgettes for a lower calorie count, if you like.
50g wholewheat pasta grated Parmesan (optional) 1 Heat 1 tbsp of the oil in a large frying pan and fry the diced pork shoulder until it’s well browned on all sides. It’s best to do this in batches so you don’t overcrowd the pan or the meat will stew, not brown. Set each batch aside as it’s browned.
and carrots and fry them gently for 7 mins over a fairly low heat until they’ve started to soften. Add the garlic and herbs, then cook for another couple of minutes.
2 Meanwhile, heat the remaining olive oil in a large casserole dish. Add the onion, celery
3 Add the browned pork to the casserole dish, then add a little of the wine, if using,
Choose smart carbs By serving your ragu with wholewheat pasta (a complex carbohydrate) rather than regular pasta, you can enjoy the beneft of feeling fuller for longer.
‘This is based on an amazing pasta dish I ate in France and completely loved. The sauce is cooked for ages over a low heat until the meat is falling apart – so good!’ 68 BBC Easy Cook
PHOTO OF DAVINA FROM DAVINA’S FIVE WEEKS TO SUGAR-FREE, ORION BOOKS
2 tbsp olive oil 1kg boned pork shoulder, trimmed of fat and cut into 3–4cm dice 1 large onion, fnely diced 2 celery sticks, fnely chopped 2 carrots, fnely chopped 3 garlic cloves, fnely chopped 1 large sprig of rosemary, left whole 1 large sprig of thyme, left whole 1 large sprig of sage, left whole 2 bay leaves 250ml white wine (optional) 2 x 400g cans of chopped tomatoes
rt in a bowl o f m Co
or some water to the frying pan and scrape up any brown bits. Tip this into the casserole, then add the rest of the wine, if using, and turn up the heat. Boil fercely until the wine has evaporated, then add the tomatoes and season.
‘Instead of going low-carb, go smart instead!’ DAVINA
Turn over for Davina’s tasty Bubble & squeak BBC Easy Cook 69
Bubble & squeak Serves 4 n Prep 15 mins n Cook 25 mins n 68p a portion n 119 kcals, 6g fat, 2g sat. fat, 10g sugar n
300g carrots, cut into chunks 300g swede, cut into chunks 10g butter 150g spring greens, cabbage or Brussels sprouts, shredded 1 tbsp olive oil 1 small onion, fnely chopped olive oil spray poached or fried eggs (optional) 1 Bring a saucepan of water to the boil. Add the carrots and swede and cook them for 70 BBC Easy Cook
2 Mash the carrots and swede with the butter until smooth. Tip into a bowl and leave to cool, then chill it for a while to frm it up.
4 Heat the olive oil in a large non-stick frying pan and gently fry the chopped onion over a medium heat until it’s softened and caramelising around the edges. Add this to the vegetables, then tip everything back into the frying pan and spread the mixture out into a large round. Cook the bubble and squeak over a medium heat for several minutes until it’s nice and brown underneath and cooked through.
3 Wash the greens thoroughly, put them in a saucepan with a little water and cover the pan. Place the pan over the heat and cook for a few mins until the greens have wilted down, then drain them thoroughly. When you’re ready to cook the bubble and squeak, mix the root veg mash and the greens together and season.
5 Meanwhile, preheat your grill to its highest setting. Spritz the top of the bubble and squeak with olive oil spray, then pop it under the grill for 3–4 mins until it’s browning around the edges and in patches on top. To serve your bubble and squeak, cut it into wedges and serve as part of a brunch with poached or fried eggs.
about 10 mins or until tender. Drain them thoroughly, then tip them back into the saucepan and leave them over a low heat for a few mins, just to help steam off any excess liquid. Swede in particular can get quite waterlogged, so this is important.
Davinaʼs carbs low-down
Serves 4 Prep 20 mins n Cook 15 mins n 68p a portion n 414 kcals, 35g fat, 15g sat. fat, 15g sugar n n
Davina tells us why she won't be cutting down on carbs Why did you decide to write your new book, Davina's Smart Carbs? I admit it – I often crave carbs. I love bread and couldn’t bear to give it up so I’ve never liked the idea of a low-carb diet. But when I started to think about the whole carb thing, I realised I needed to know more. It’s a minefeld, but working out some great recipes to help us all choose the right kind of carbs – and lose weight – seemed the right way to go.
25g butter, plus extra for greasing 8 ripe plums, halved and stones removed 25g honey 75g ground almonds 25g faked almonds, plus extra to garnish seeds from 3 cardamom pods, ground ¼ tsp ground ginger pinch of cinnamon TO SERVE
Some people run screaming from carbs, but are they really that scary? Carbs are one of the three main food groups – the others are fat and protein – and they are important fuel for the body. Carbs are contained in many types of food and our body uses them for energy – not only for the energy for running around and exercising but also the energy needed by our organs, including the brain, in order to work properly. Carbs are broken down into simple sugar – glucose – which circulates in the bloodstream and is used by all the cells in the body. So does that mean it’s not good to go too low-carb? It’s not. If you go too low you are depriving your body of important nutrients. It’s never a good idea to cut out a whole food group. It’s fne to cut down to a sensible level but instead of going lowcarb, go smart instead! Are some carbs better for us than others? Yes, there are different types: simple carbohydrates, such as table sugar, and complex carbohydrates, such as those found in grains, pulses and vegetables. Those are the ones to have. Refned
1 tbsp runny honey (optional) 150g crème fraîche or yogurt
carbohydrates, such as white bread, white pasta and white rice, are digested quickly so they give us a rush of energy and a blood sugar spike. You’re likely to get an equally speedy dip and you’ll soon feel hungry again. Most of the good stuff, like dietary fbre, vitamins and minerals, has been stripped away from refned carbs, and sugar doesn’t contain any nutrients at all. What we need are complex carbs, as these are packaged with other nutrients. Complex carbs are digested more slowly, and so keep your blood sugar steady. They contain fbre too, which makes you feel much fuller for longer. How can eating 'good' carbs help if you're dieting? When you're dieting you need to focus on foods that really pack a nutritional punch to help make sure you are getting all the vitamins and minerals you need. And, of course, anything that helps you feel full and reduces the urge to snack has got to be a good thing!
1 Preheat the oven to 200C/180C fan/gas 6. Grease an ovenproof dish with a little butter. Place the plums, cut side up, in the dish. 2 Put the 25g of honey with the butter in a small saucepan and warm them over a gentle heat until they’ve melted together. Remove the saucepan from the heat and stir the almonds and spices into the butter and honey. The mixture should be quite crumbly, but it should clump together when squeezed. 3 Spoon about a dessertspoon of the mixture into the centre of each plum half. Bake the plums in the oven for about 15 mins or until they have completely softened and the topping is golden brown. 4 Whisk the runny honey, if using, into the crème fraîche or yogurt. Serve the baked plums with dollops of the sweetened crème fraîche and a few more faked almonds as a garnish, if you like.
easyoffer Recipes extracted from Davinaʼs Smart Carbs by Davina McCall, (Orion, £16.99). Easy Cook readers can buy it for just £14.99 with free P&P. Call Sparkle on 01326 569444 or visit sparkledirect.com/ easycook
BBC Easy Cook 71
HEALTH HEMSLEY + HEMSLEY
e o a t t w w o e l H
sley sisters give us the m e ir ti H ps The for he alt hy
g tin ea 4 p7 , g n iga n i s f Try their Mumâ€™s bee
72 BBC Easy Cook
We donâ€™t count calories. Instead we focus on eating nutritious and nourishing food that will make you feel like the best version of yourself THE HEMSLEY SISTERS
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HEALTH HEMSLEY + HEMSLEY
‘Our recipes are free from gluten and refned sugar but still big on favour!’
A CUPPA WITH THE HEMSLEY SISTERS Cooks Jasmine and Melissa Hemsley share their advice for a healthier everyday What does it mean to ‘eat well’? For us, it means eating nutritious food that makes you feel your very best! Our motto is ‘good food, good mood, good digestion, good health’, because we believe that all of these are connected. If you start with good food, the rest will fall into place. How can you improve digestion? Rule number one has to be: chew, chew and then chew again! Don’t rush your meals, chew each mouthful properly and try not to eat too late in the day. What's the difference between good carbs and bad carbs? Pulses, fruits and pseudocereals such as quinoa are packed with nutrients and keep you feeling full. Refned carbs like bread, pasta, biscuits, pastries and white rice have been stripped of many of their nutrients, so when you eat them you’re not really getting the full beneft out of them. Try swapping them for caulifower and broccoli rice, or try other wholefood carbs like quinoa, amaranth and buckwheat. Enjoying your meals with natural fats such as cheese, eggs, avocado and nuts also keeps you feeling satisfed for longer, so you won’t go hungry between meals! What would you stock your kitchen with if you want healthy, quick and low-effort weekday meals? Eggs are perfect for whipping up a quick meal; they’re inexpensive, quick to cook and you can make so many meals out of them. Bone broth is our secret weapon ingredient and it’s a key ingredient in a huge number of our recipes. Nutrient-rich, simple and cheap to make, it becomes the perfect base for soups, stews, sauces and gravies. Which ingredients can we get away with cutting the cost, and are there any that are worth splurging on? The source is key to our choice of ingredients, so we always look for food that’s naturally grown and free from chemicals and pesticides, whenever possible. In supermarkets, the Certifed Organic labels are good for pointing you
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in the right direction. And good-quality meat, fsh and dairy are essential – and they don’t have to break the bank. Look for a less-fashionable but equally tasty cuts of meat, like a beef shin for the slow-cooker or onglet steak; it costs less but is still top quality and really delicious! Finally, what small changes did you make to your diets that made a difference? One of the simplest ways to start eating well is to make some simple swaps: 1 Try swapping refned sugar for natural sweeteners that are more nutrient-rich, such as raw honey, maple syrup, dates and other fruit – and try to use less of them! 2 Instead of using regular wheat four, try baking with grain-free fours such as coconut, buckwheat, chestnut and chickpea four – or ground almonds, which are also naturally gluten-free. 3 Cut down on caffeine. Replace some of your coffee hits with more water, herbal teas, our Pep-up tea and caffeine-free coffee substitutes, like chicory.
In the Hemsley kitchen After some kitchen-cupboard rummaging (we asked frst!), we found the sisters’ miracle ingredients Turmeric ‘A wonder ingredient that has powerful anti-infammatory and antioxidant properties. We grate fresh turmeric into tea, curries and ice cream.’ n Ginger ‘Ginger is known for its ability to boost the immune system and act as a palate cleanser between meals. Our mum is from the Philippines and a lot of Filipino food is made with ginger. You’ll fnd it in Mum’s beef sinigang [right].’ n Coconut oil ‘We use pure virgin coconut oil (which is naturally more heat stable) for frying and roasting instead of refned oils. We use it in desserts, too.’ n
Mum’s beef sinigang Serves 4 Prep 10 mins n Cook 45 mins n £4.95 a portion n n
700g rib-eye steak 2 medium onions, diced 6 garlic cloves, diced 5cm piece fresh ginger, thinly sliced 20 cherry tomatoes, halved 3 tbsp tamarind paste (or to taste) 3-4 tbsp fsh sauce 400g green beans, tops trimmed 400g pak choi, leaves and stalks chopped 2 whole fresh red chillies 400g spinach 1 Cut the meat into 3cm cubes, retaining the fat. Place in a large saucepan and pour in 1.2 litres water. Bring to the boil, then cover and quickly reduce the heat and cook at a medium-to-low simmer for 20 mins. 2 Add the onions, garlic, ginger and tomatoes with the tamarind paste, a pinch of black pepper and fsh sauce. Bring back up to a simmer and cook, covered, for a further 15 mins. Taste for seasoning, adding more tamarind paste for a sourer favour, if desired. Tip in the beans, pak choi and whole chillies, then bring back up to a simmer and cook covered for 5 mins. Add the spinach and remove from the heat, leaving the lid on the pan to allow the spinach to wilt, then serve.
Courgette & cannellini bean lasagne Serves 4 Prep 15 mins plus standing n Cook 45 mins n £1.09 a portion n n
3 large courgettes FOR THE ‘BÉCHAMEL’ SAUCE
250g ricotta 80g Parmesan or pecorino (or Italianstyle vegetarian hard cheese), fnely grated, plus extra for sprinkling 1 egg FOR THE TOMATO SAUCE
1 x 400g tin of cannellini beans, drained 2 garlic cloves 120g sundried tomatoes (about 20 pieces) in oil, drained 3 tbsp tomato purée
Tahini date fridge fudge Makes about 18 squares n Prep 15 mins plus freezing and chilling n No Cook n 8p a square n
1 Add the ingredients for the ‘béchamel’ sauce to a food processor and blend until smooth. Transfer to a bowl and set aside. Add the ingredients for the tomato sauce along with a pinch of salt and ¼ tsp black pepper to the food processor (no need to clean the bowl) and blend until smooth. Using a sharp knife, slice the courgettes lengthways into 3mm-thick pieces. 2 Preheat the oven to 200C/180C fan/gas 6. Spread about half the tomato sauce over the bottom of a 16cmx 22cm ovenproof dish, which is at least 8cm deep, as a thin layer. Top with about a third of the courgette slices. Cover the courgettes with about half the ‘béchamel’ sauce, then layer with half the remaining courgettes. Repeat the layering with the remaining tomato sauce, courgettes and ‘béchamel’, then sprinkle over some Parmesan. Bake for 45 mins until golden. Leave to stand for 5–10 mins before serving.
85g of pitted dates (chewy dried dates rather than the larger soft ones), or to taste 110g light tahini 2 tbsp coconut oil, at room temperature, or extra-virgin olive oil 1 tbsp white sesame seeds or desiccated coconut, to decorate (optional) 1 Line a small baking tin – about 11cm x 17cm – or similar-sized container (we use a glass lunchbox) with baking parchment. 2 Slice one of the dates fnely and set aside to decorate the top of the fudge. Place the rest of the dates in a food processor with the tahini, oil and 1⁄8 tsp sea salt fakes and
blend to a smooth, thick paste. Taste and add more salt if desired. 3 Transfer the mixture to the prepared tin and use a spatula to press the mixture down evenly. Decorate the top with the date slices and a sprinkle of sesame seeds or desiccated coconut (if using), pour over any leftover oil from the food processor and press down gently. Freeze or chill in the fridge until frm – about 15 mins in the freezer and 30 mins in the fridge. Slice into squares, then store in the fridge or freezer. Eat chilled/frozen straight from the fridge/freezer.
easyoffer Recipes extracted from Good + Simple by Melissa and Jasmine Hemsley, (Ebury Press, £25) with photography by Nick Hopper. Easy Cook readers can buy it for just £21.50 with free P&P. Call Sparkle 01326 569444 or visit sparkledirect.com/easycook
BBC Easy Cook 75
Convincing yourself you ‘want’ to give up your guilty pleasures can be challenging. Here's how to simply make your favourite foods healthier!
Guilty pleasures Chicken tikka masala Serves 4 Prep mins plus chilling n Cook 20 mins n 95p a portion n n
FOR THE CURRY PASTE
4 tsp garam masala 4 tsp garlic powder 1 tsp ground ginger 1 tsp paprika ½ tsp turmeric 1 tsp chilli powder 1 tsp ground cumin 1 tsp ground cinnamon FOR THE CHICKEN
2 chicken breasts, cut into small cubes 2 tbsp curry paste (see above) juice of ½ lemon 3 tbsp fat-free Greek yogurt FOR THE SAUCE
1 tbsp olive oil 1 onion, thinly sliced 4 garlic cloves, crushed 1 tbsp fnely chopped fresh root ginger remaining curry paste (see above) 1 x 400g tin chopped tomatoes juice of 1 lemon 100ml chicken stock 2 tbsp fat-free Greek yogurt 4 tbsp chopped fresh coriander 1 To make the curry paste, combine all the ingredients in a bowl with 2 tbsp water. Combine the chicken with the paste, lemon juice and yogurt. Cover and chill for 30 mins.
THE NUTRITION Fat 2g (of which saturates 0.3g) Carbs 12.4g (of which sugars 7.9g) Protein 24g Fibre 1.9g Sodium 0.6g Energy 167 kcals per serving (without rice)
76 BBC Easy Cook
2 Preheat the grill to medium. Thread the marinated chicken onto skewers, keeping the curry paste for use in the sauce, and cook under the grill for 20 mins, turning halfway through cooking.
Swap the cream to lower the fat content. ‘It’s easy to see why this is such a popular curry. It’s creamy and full of favour, but not too spicy. This healthier version has ditched the cream and replaced it with fatfree yogurt, cutting the calories but keeping all the aromatic favours.’
3 To make the sauce, heat the oil in a large pan, then add the onion, garlic and ginger and cook for 5 mins, stirring continuously. Add the remaining curry paste, tomatoes, lemon juice and stock and simmer for 10 mins. Remove the chicken from the skewers and stir into the curry sauce along with the yogurt and coriander. Serve hot with brown rice.
Cutting out the yolks will give you a breakfast that’s lower in fat. ‘Who says you can’t have pizza for breakfast? At only 225 calories per portion, this makes a great weekend brunch with some toast or a smoothie on the side. Mix up the vegetables to use up whatever you have on hand.’
Egg white breakfast pizza Serves 4 n Prep 5 mins n Cook 15 mins n 38p a portion n
6 egg whites 2 tbsp skimmed milk 35g spinach, chopped ¼ tsp dried mixed herbs 1 tsp olive oil 1 tomato, sliced 20g mature cheddar, grated Preheat the grill to low. In a large bowl, whisk together the egg whites, milk, spinach and
herbs and season with salt and pepper. Heat a frying pan on the hob over a medium heat and add the oil. Pour in the egg white mixture and cook gently for 3 mins. Top the pizza with the sliced tomato and scatter over the cheese. Place under the grill and cook for 10 mins.
THE NUTRITION Fat 8.1g (of which saturates 4.5g) Carbs 6.7g (of which sugars 5.8g) Protein 30g Fibre 3g Sodium 0.8g Energy 225 kcals per serving
easyoffer Recipes adapted from Hungry Healthy Happy by Danii Martin (£20). Easy Cook readers can buy it for just £18 with free P&P. Call 01326 569444 or visit sparkledirect.com/ easycook
BBC Easy Cook 77
Recipes from your favourite BBC stars
Cooking for you this month: Tom Kerridge, James Martin, John Torode and Jeremy Lee
78 BBC Easy Cook
TV CHEFS TOM KERRIDGE
Food & Drink’s
‘I focus on using ingredients at their best, such as ripe tomatoes and cherries, as I have to do very little to accentuate their natural sweetness’ Chilled pea soup with frozen mint & malt vinegar Serves 6 Prep 25 mins plus chilling and freezing n Cook 25 mins n 79p a portion n 423 kcals, 23g fat, 8g sat. fat, 27g sugar n
50g shelled fresh peas 50ml rapeseed oil a few small mint leaves
75g butter 4 rashers smoked streaky bacon 1 onion, sliced 50g golden caster sugar 700g frozen peas, defrosted 10 mint leaves FOR THE ICE CUBES
75ml distilled malt vinegar 4 tbsp demerara sugar ½ small bunch mint, leaves picked
1 First, make the ice cubes. Bring 75ml water, the distilled malt vinegar and caster sugar to the boil. Add the mint leaves and set aside to steep for 10 mins. Strain into a jug, then pour into 12 holes of an ice cube tray and freeze until solid. 2 In a heavy-based saucepan, heat the butter until foaming, add the bacon and fry until crispy. Remove using a slotted spoon and set aside. Add the onion to the pan and cook
until soft, about 10 mins. Add the sugar and 400ml water, bring to the boil, then add the frozen peas and mint. Bring back to the boil for 1 min, then remove from the heat and leave to cool a little. Pour the soup into a blender and blend until smooth. Pass through a fne sieve into a bowl. Taste and season, then cover with cling flm and chill until ready to serve. 3 Chop the crispy bacon into small bits. To serve, mix the bacon with the fresh peas and rapeseed oil in a bowl. Ladle the soup into your dishes and add the ice cubes (if you like, you can crush them a bit too). Top with the bacon and peas, and scatter over a few mint leaves.
’The real stars in this recipe are the minty malt vinegar ice cubes’
BBC Easy Cook 79
Thyme roast cod & panzanella salad Serves 6 Prep 15 mins n Cook 1 hr 10 mins n £3.22 a portion n 426 kcals, 22g fat, 4g sat. fat, 4g sugar n n
900g cod loin, skin removed, or 6 pieces of cod fllet 3 tbsp rapeseed oil 6 large thyme sprigs 25g butter juice ½ lemon FOR THE PANZANELLA SALAD
1 garlic bulb 6 tbsp rapeseed oil 600g mixed tomatoes
½ tbsp faky sea salt 200g sourdough bread 2 garlic cloves, crushed 2 tbsp Cabernet Sauvignon vinegar (or white wine vinegar) 3 tbsp small capers ½ small bunch parsley, roughly chopped large handful basil leaves, roughly chopped 1 Heat oven to 180C/160C fan/gas 4. Place the garlic bulb in the centre of a piece of foil. Spoon over 1 tbsp rapeseed oil, then scrunch the foil up around the bulb to make a parcel. Bake for 1 hr.
2 Meanwhile, dice the large tomatoes and cut any small ones in half. Tip into a bowl, sprinkle over the sea salt, toss together and set aside for half an hour. 3 After the garlic bulb has been cooking for 40 mins, tear the sourdough into bite-sized pieces and place on a baking tray. Drizzle with 2 tbsp rapeseed oil, sprinkle with a little salt, then add the crushed garlic and toss everything together. Bake for 15 mins, stirring halfway through, until golden and crispy. Remove both the toasted croutons and garlic bulb from the oven and turn up to 200C/180C fan/gas 6. 4 Once the tomatoes have wilted slightly, set a colander or sieve over a bowl and strain them, catching all the juices. Whisk the remaining oil, the vinegar and capers into the tomato juices. Once cool enough to handle, squeeze the garlic cloves from the bulb and whisk these in too. Taste and season. 5 Cut the cod into 6 even pieces, season, drizzle with 1 tbsp oil and leave for 10 mins. Heat 2 tbsp oil in a large non-stick, ovenproof frying pan. Top each piece of cod with a sprig of thyme and place, thyme-side down, in the pan. Cook for 1-2 mins until the cod starts to colour. Transfer the pan to the oven and cook for 4-6 mins, depending on thickness. 6 Meanwhile, mix the crispy croutons and tomatoes together in a bowl. Pour over the dressing, scatter with the parsley and basil, and toss everything together. Divide the salad between plates. When the cod is cooked, add the butter to the pan and let it melt. Squeeze in the lemon juice and baste the cod in the buttery juices. Turn the portions over to reveal the thyme-studded fsh. Serve with the salad and pan juices.
Use up leftover bread
Whizz up leftover herbs and stale bread in your food processor to make herby breadcrumbs, then freeze. Use from frozen for a great coating for fried or baked fsh, or add cheese and make a topping for baked mushrooms.
d oo f a t se Elegan 80 BBC Easy Cook
TV CHEFS TOM KERRIDGE
Chocolate & cherry Eton mess Serves 6 Prep 20 mins n Cook 3 hrs 15 mins n £2.41 a portion n 771 kcals, 48g fat, 28g sat. fat, 72g sugar n n
300ml light ale (such as IPA) 1 star anise 140g light muscovado sugar 600g cherries, stoned and halved FOR THE MERINGUES
2 egg whites 100g caster sugar zest 1 lime FOR THE CHOCOLATE MOUSSE
100g dark chocolate (70% cocoa solids) 300ml pot double cream 4 egg yolks FOR THE CHOCOLATE SYRUP
75ml light ale (such as IPA) 4½ tbsp cocoa powder 50g caster sugar FOR THE VANILLA CREAM
100ml double cream vanilla pod, seeds removed 1 To make the meringues, heat oven to 110C/90C fan/gas ¼, put the egg whites in a bowl and beat to stiff peaks. Keep the whisk running and add the sugar, 1 tbsp at a time, incorporating completely before adding the next. Whisk until all the sugar has been added and the whites are glossy. Line a baking sheet with baking parchment. Using a palette knife, evenly spread out the meringue to around 5mm thick. Sprinkle over the lime zest and cook for 2-3 hrs or until crisp. 2 To poach the cherries, put the ale, star anise and caster sugar in a saucepan, bring to the boil to dissolve the sugar, then add the cherries and simmer for 3 mins. Turn the heat off, pop on the lid and leave to cool. Once the cherries are cool, strain through a sieve, catching the liquid in the pan. Keep the cherries chilled in the fridge until needed. Put the pan on the heat and reduce the liquid until it becomes syrupy. 3 To make the mousse, put 90g of the chocolate in a large bowl. Set over a pan of simmering water to gently melt. Remove the bowl from the pan and set aside, but keep the pan of water on the heat. Whisk the cream to soft peaks. In a third bowl, whisk the egg yolks with 2 tbsp water. Set the bowl of egg yolks over the pan of simmering water and keep whisking until light, fuffy and thick. Dollop a big spoonful of this into the melted
For more meringue ideas, see p84 ‘Once you’ve mastered the meringue and chocolate mousse in this dessert, you can use the same techniques with other favours, like strawberries or raspberries’ chocolate, whisk to loosen the mixture, then gently fold in the rest. Finally, fold through the whipped cream. Set aside at room temperature while you make the syrup. 4 To make the chocolate syrup, whisk all the ingredients together in a pan, bring just to a simmer, then set aside. For the vanilla cream, whisk the cream and vanilla seeds together to soft peaks. Set aside.
5 Break the meringues into shards. To assemble, dollop a large spoonful of the chocolate mousse into 6 glasses. Top with a spoonful of vanilla cream, some cherries and a drizzle of the chocolate and cherry syrups. Cover with a layer of meringue shards, then repeat the layers. Top the fnal layer of meringue with some chocolate mousse and poached cherries. Drizzle over the syrups and grate over the remaining chocolate. Tom presents Food & Drink BBC Easy Cook 81
‘Serve your soup with something special on the side and you can turn a light meal into a supper-on-the-sofa’ Serve the soup and the spring rolls together for a satisfying main meal
Hot ‘n’ sour fsh soup Serves 4 Prep 15 mins n Cook 30 mins n £3.28 a portion n 322 kcals, 7g fat, 1g sat. fat, 1g sugar n n
1 tsp coriander seeds small piece ginger, sliced 850ml chicken or fsh stock 175g thin rice noodles 2 tbsp fsh sauce 2 fat red chilli, deseeded & thinly sliced 3 garlic cloves, thinly sliced 300g raw, tail-on tiger prawns 200g skinless salmon fllet, cut into small cubes 4 spring onion, chopped handful coriander leaves handful mint leaves, torn juice 2 limes 1 Put the coriander seeds and ginger in a saucepan. Pour in the stock, bring to the boil, then simmer gently for 5 mins. Leave to stand for 10 mins. Meanwhile, cook the noodles following pack instructions.
Spring rolls Serves 4 n Prep 5 mins n Cook 20 mins n £1.07 a portion n 174 kcals, 8g fat, 3g sat. fat, 8g sugar
1 Heat oven to 200C/180C fan/gas 6. Put the vegetables, soy sauce, sweet chilli sauce, roasted peanuts, mint and coriander in a bowl and stir to combine. Cut the pastry sheets in half and brush with some of the melted butter.
300g pack mixed stir-fry vegetables 2 tbsp soy sauce 2 tbsp sweet chilli sauce 2 tbsp roasted peanuts, chopped handful chopped mint handful chopped coriander 4 sheets flo pastry a little melted butter
2 Stick 2 of the halves together, then arrange ¼ of the flling in the middle. Brush with some more butter and roll up. Transfer to a baking sheet. Repeat with remaining sheets, then brush with a little more butter. Bake for 15-20 mins until golden and crisp.
James presents Saturday Kitchen Best Bites 82 BBC Easy Cook
2 Return stock to the boil. Add the fsh sauce, chillies and garlic, reduce the heat and simmer for 2 mins. Add the prawns and salmon, return to a simmer and cook gently for about 5 mins until both are frm. Add the spring onions, herbs and lime juice, to taste. 3 Divide the noodles between soup bowls. Using a slotted spoon, lift out the prawns and fsh, and place on the noodles. Season the hot stock, pour into the bowls and serve with Spring rolls on the side.
Add some Sticky rice Put 200g sushi rice in a saucepan with 400ml cold water and a pinch of salt. Bring to the boil, cover, then simmer for 10 mins. Take off the heat and set aside until you're ready to serve. Serves 4.
TV CHEFS JAMES & JOHN
‘Bringing to life the vibrancy of Asian flavours, this green curry will bring a taste of Thailand to your palate’ Pull-apart chicken with green curry & lime leaf dressing Serves 4 Prep 15 mins plus overnight marinating n Cook 1 hr 50 mins n £3.38 a portion n 746 kcals, 47g fat, 27g sat. fat, 25g sugar n n
1 large chicken, about 1.8kg 50ml Thai fsh sauce 400g can low-fat coconut milk 2 lemongrass stalks, bashed 4 lime leaves, torn thumb-sized piece ginger, roughly sliced FOR THE CURRY DRESSING
100ml coconut cream 2 tbsp green Thai curry paste 2 x 400ml cans low-fat coconut milk 100g palm sugar 1 tbsp fsh sauce 6 lime leaves, torn 2 lemongrass stalks, bashed 1 thumb-sized piece galangal or ginger, sliced 100g sugar snap peas good handful beansprouts handful coriander, leaves picked handful Thai basil, leaves picked Cucumber salad (see recipe, right lime wedges and rice, to serve
4 Meanwhile, make the dressing. Melt the coconut cream in a pan and continue cooking until almost starting to brown. Add the curry paste and cook for 1 min, stirring all the time. Add the coconut milk, palm sugar and fsh sauce, and bring to the boil. Add the torn lime leaves, lemongrass and galangal, and cook for 20 mins, stirring frequently until the favour intensifes. 5 Take off the heat and add the sugar snap peas and beansprouts. Taste and season with more fsh sauce or sugar if needed. Pour the curry dressing into a serving dish, and sprinkle over the coriander and Thai basil.
Serve with John’s Cucumber salad Toast 50g sesame seeds in a dry pan until golden, then crush 40g with 1 tbsp sugar using a pestle and mortar. Mix well with 2 tbsp dark soy sauce and 3 tbsp fsh stock or dashi until you have a smooth dressing. Cut 1 large cucumber down the centre lengthways. Using a teaspoon, remove and discard the seeds. Cut into batons about 6cm long. Stir the dressing through, then sprinkle with the remaining sesame seeds. Serves 4.
1 The night before, place the chicken skin in a non-metallic dish and pour over the fsh sauce. Cover and refgerate overnight. 2 The next day, heat oven to 220C/200C fan/gas 7. Mix the coconut milk with the lemongrass, lime leaves and ginger. Drain the chicken of fsh sauce, pour the coconut mixture over and cover with foil. 3 Cook in the oven for 15 mins, then turn down the oven to 200C/180C fan/gas 6, remove the foil and bake for 1 hr or until the juices run clear when a skewer is pushed into the thickest part of the thigh. Lift the chicken onto a board, cover with foil and leave to rest. John presents MasterChef BBC Easy Cook 83
TV CHEFS XXXXXX
Great British Menu’s
‘Making one large meringue is much less fddly than individual ones, and everything can be prepared ahead’ Almond meringue with summer berries Serves 8 Prep 30 mins n Cook 1 hr 10 mins n £1.21 a portion n 581 kcals, 44g fat, 22g sat. fat, 44g sugar n n
75g whole almonds 5 egg whites 275g caster sugar handfuls of raspberries, at room temperature (about 200g) 2 x 284ml cartons double cream about 250g strawberries, also at room temperature, hulled icing sugar for sifting 1 Heat oven to 190C/170C fan/gas 5. Scatter the almonds on a baking sheet and roast for 6-8 mins until golden. Very coarsely grind them in a small food processor, then set aside. Lower oven to 160C/140C fan/gas 3. Line a baking sheet with non-stick baking parchment. 2 Beat the egg whites in a scrupulously clean mixing bowl until stiff peaks have formed. Tip in half the sugar and beat again until stiff peaks are formed once more. Using a metal spoon, deftly fold in the remaining sugar a
spoonful at a time, followed by most of the almonds (keep a small handful back). Tip the meringue onto the lined sheet and spread it out quite roughly to a 20cm circle. Scatter over the reserved almonds. Bake for 20 mins, reduce the temperature to 140C/120C fan/ gas 1, then bake for a further 40 mins. Let meringue cool in the oven with the door ajar or on the side as you wish. 3 While the meringue is baking, and if you wish to add the glamour of a raspberry ripple to the cream, make a few spoonfuls of purée by pressing 125g of the raspberries through a sieve. 4 When nearing the moment for assembly, whip the cream until soft and cloudy. Lightly ripple through about half, or more, of the raspberry purée through the cream. You can serve the rest separately on the side. Place the meringue upon a handsome dish. Spoon the whipped cream liberally over the meringue. Slice the strawberries in a random manner. Heap the berries atop the cream, and offer any remaining fruit separately. Sift over the icing sugar. Take to the table and take a bow.
Make more of meringues Lemon meringue ice cream In a large bowl, mix 500g custard and a 142ml carton of single cream. Whip a 142ml carton of double cream until it forms soft peaks, then stir in the zest and juice of 3 lemons. Fold this into the custard mixture. Pour into an ice cream machine and churn according to the manufacturer’s instructions. Gently fold in 6 shopbought meringue nests, crushed, then spoon into a freezer container and freeze. Remove from the freezer at least half an hour before serving. To serve, scoop into 6 ice cream cones and eat immediately. Serves 6.
84 BBC Easy Cook
TV CHEFS JEREMY LEE
l rve a m uth o m n-the i t l e my, m Crunchy, crea Jeremy is a veteran on The Great British Menu BBC Easy Cook 85
Kids' cook class
Learn to make
HAVE FUN IN THE KITCHEN
The sun’s out so it’s time to get wrapping with the kids. If the weather lets you down, simply cook this in a griddle pan – it works just as well Before you start Clear the surface so there’s no clutter. Roll up sleeves, or get your child to wear a shortsleeved top. n Put on an apron, tie back long hair or use a hair band. n Washing hands is always important, but as your child will be handling raw chicken, it’s vital to wash them well afterwards. n Gather your ingredients and equipment together. n Never leave a child unattended – not only is it unsafe, but they may add ingredients that could ruin the recipe.
Barbecued chicken fajita skewers n
Makes 8 skewers n Prep 30 mins n Cook 10 mins n £2.13 n 365 kcals, 18g fat, 4g sat. fat, 11g sugar
FOR THE FAJITAS
2 limes, plus wedges to serve 1 tsp dried oregano 1 tsp ground cumin 1 tsp smoked paprika 1 tsp olive oil 2 garlic cloves, crushed or grated 4 chicken breasts, diced 3 mixed coloured peppers 1 red onion
86 BBC Easy Cook
FOR THE GUACAMOLE
2 ripe avocados 1 lime 6 cherry tomatoes, halved TO SERVE
warmed tortillas soured cream or yogurt coriander, chopped 2 limes, cut into wedges chilli sauce for the grown-ups
Make the marinade In a large bowl, juice both the limes. Add the oregano, spices, oil and garlic, and mix. Get your child to add the diced chicken to the marinade, and set aside.
Prepare the vegetables Deseeding the peppers and halving the onion is tricky, so do this yourself. Children over seven can cut them into chunks using a child-friendly knife.
5 A child from the age of eight can watch over a griddle and turn the skewers with a pair of tongs
1 small and 2 large bowls, child-friendly knife, chopping board, potato masher, 6 small skewers – soaked if wooden
Make your skewers Thread alternate pieces of chicken, peppers and onion onto skewers. The best way is to stab the ingredients and push them up the skewers. Set aside.
Prepare the guacamole Stone and peel the avocados, then tip into a bowl with the other ingredients. Get your child to mash everything together and tip into a serving dish.
Cook the skewers Heat a barbecue. Cook the skewers for 10-12 mins, turning, until cooked through. Serve on tortillas with the guacamole and fllings of your choice.
COOK SCHOOL FOR KIDS
Make a street food feast at home
What did we learn? As well as creating a healthy supper, there are key points to this recipe that will help to expand their tastes n Introducing spices Using spices doesnâ€™t mean food has to be spicy â€“ they can add lots of favour to a family dinner without using extra salt. Get them to smell the spices and add them, then ask them to repeat the name of the spice back to you. n Global favours When you cook a recipe from another country, discuss the ingredients and other dishes from that area. You can also show them where it is on the world map.
BBC Easy Cook 87
butterfy a leg of lamb for the BBQ LEARN NEW SKILLS
Impress your friends by boning out a leg of lamb to get it ready for the BBQ. All you need is a sharp knife, a chopping board and the know-how! Buying a leg of lamb The term ‘lamb’ refers to meat from an animal that is up to 13 months old. When buying fresh lamb, look for pink fesh and creamy white fat – crumbly yellowish fat and darker fesh indicate older meat. Store the lamb on the bottom shelf of the fridge for up to fve days, or up to the use-by date. Keep it in its packaging or on a plate covered loosely with greaseproof paper. When buying frozen lamb, allow it to defrost overnight in the fridge, then prepare and cook it that day. British lamb is at its best between spring. and October.
Locate the bone Put the leg, meatier side down, on a large chopping board. Use your fngers to locate the bones, then cut down vertically along the length of the leg
Cut the meat from the bone Start to cut around the bone, scraping the meat away from the bone with your knife. Take care to keep your knife close to the bone to avoid wasting any meat.
Remove the bone Continue to work your knife around the bone and joint until you are able to lift the bone free.
Large chopping board Sharp cook’s knife Rolling pin 88 BBC Easy Cook
Butterfy the meat Open out the lamb and cut down through any thicker parts, to give you an even thickness all over. The shape of the meat will resemble a butterfy.
Remove excess fat Cut away any excess fat and sinew you fnd around and inside the leg.
Flatten with a rolling pin Bash down the meat with the rolling pin to fatten it slightly and ensure that the meat is an even thickness throughout. The lamb is now ready to cook.
COOK SCHOOL BUTCHERY
Moroccan-style barbecued leg of lamb Serves 8 Prep 20 mins plus marinating and resting n Cook 40-50 mins n £3.19 a portion n 734 kcals, 45g fat, 22g sat. fat, 0g sugar n n
50g butter, melted 3 tbsp olive oil 2 tsp each ground cumin, coriander and paprika 1 tbsp thyme leaves 3 garlic cloves, crushed zest and juice 1 lemon 1 tsp harissa 2.5kg leg of lamb, butterfied
FOR THE SAUCE 1 tsp harissa handful fresh coriander leaves, chopped 300g Greek yogurt 1 Mix the butter and oil in a bowl, then stir in the spices, thyme, garlic, lemon zest and juice. Add the harissa, 1 tsp salt and plenty of freshly ground black pepper, and mix well. 2 Put the butterfied lamb in a large shallow dish and spoon over the marinade. Using your hands, rub it all over the meat. Cover loosely with foil or cling flm and leave to marinate for at least 2 hrs, or marinate overnight in the fridge.
3 Light the barbecue. When it is ready, add the lamb, fat-side down, and cook on a fairly high heat for 5 mins until well browned. Turn over and cook for another 5 mins. 4 Move the coals to the sides of the barbecue to reduce the heat under the meat and cook more gently for 30-40 mins, turning occasionally. This will give you pink meat. 5 Remove the meat to a large board and cover tightly with foil, then leave it to rest for between 10-15 mins. 6 For the sauce, fold the harissa, a little salt and the coriander into the yogurt. Cut the lamb into thick slices and serve with the sauce and couscous, if you like.
Our spicing is based on the festive Moroccan ‘mechoui’, where a whole young lamb is roasted slowly on a spit over a fre pit BBC Easy Cook 89
Recipe index Meat & poultry
Slow-roast tomato Tatin
Next time in
easycook Halloumi salad
Asian chicken spiralized salad ............................. 39 Baked potato topping ......................................... 49 Barbecued chicken fajitas.................................... 86 Barbecued lamb with punchy melon salsa ......... 46 Brit burger ............................................................ 51 Chicken & ham sandwich pies ............................ 43 Chicken tikka masala ........................................... 76 Chilled pea soup with frozen mint ...................... 79 Creamy ham, leek & mushroom pasta ............... 18 Griddled chicken with quinoa salad ................... 12 Ham hock burgers ............................................... 40 Italian burger........................................................ 51 Lamb meatballs with watercress dressing .......... 48 Lemon & herb lamb lollipops ............................. 48 Lighter Coronation chicken sandwich ................ 39 Minced beef pies ................................................. 43 Minty lamb fatbreads ......................................... 49 Moroccan burger ................................................. 51 Moroccan-style barbecued leg of lamb ............. 89 Mum’s beef sinigang ........................................... 74 Philly-style cheese dogs ...................................... 13 Pork ragu.............................................................. 68 Pull-apart chicken with green curry .................... 83 Pulled pork nacho salad ...................................... 14 Rack of lamb with new potato, onion & thyme .. 49 Sausage & apple Toad-in-the-hole ..................... 16 Sesame pork meatballs with chilli noodle broth .................................................... 24 Smoky chicken skewers ....................................... 54 Sticky lemon & sesame chicken .......................... 24 Summer chicken bake ......................................... 30 Tex-Mex burger ................................................... 51 Thai burger .......................................................... 51 Warm chicken & ciabatta salad ........................... 17
Fish & seafood
Smoothie mango jellies & ice cream
Crab risotto .......................................................... 28 Crab, avocado & rocket salad ............................. 26 Creamy crab & pea pasta.................................... 27 Easy prawn curry.................................................. 30 Flash-fried prawns with chilli ............................... 54 Hot ‘n’ sour fsh soup........................................... 82 Keralan fsh curry (fsh mappas)........................... 14 Lemon spaghetti with tuna ................................. 18 Mustard salmon with pea & celeriac mash ......... 18 Prawn & mango noodles ..................................... 36 Prawn cocktail salad ............................................ 40 Thyme roast cod & panzanella salad .................. 80 Tuna & broccoli pasta bake ................................. 12
Plus lots more delicious recipes for you to enjoy!
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Subscribe today – see p56 90 BBC Easy Cook
Bubble & squeak ................................................. 70 Caramelised onion tortilla ................................... 54 Carrot & cumin burgers ....................................... 21 Cherry tomato & caper spaghetti ....................... 31 Courgette & cannellini bean lasagne ................. 75 Curried potato pasties......................................... 44 Egg white breakfast pizza.................................... 77 Flatbread pizza..................................................... 32
Green cucumber & mint gazpacho..................... 35 Halloumi & aubergine burgers............................ 10 Nectarine salad with goat’s cheese toasts ........... 6 Pistachio nut & spiced apple Bircher muesli ...... 34 Quick & spicy nasi goreng .................................. 25 Red pepper cups ................................................. 30 Roasted asparagus & cherry tomatoes............... 30 Saucy miso mushrooms with udon noodles ....... 24 Spicy fried eggs ................................................... 30 Spicy pizza breads ............................................... 43 Spicy spaghetti with garlic mushrooms .............. 18 Spinach & potato pies ......................................... 45 Spring rolls ........................................................... 82 Sticky carrots with beans & feta .......................... 21 Warm potato salad .............................................. 18
Sides & extras Asian noodle dressing ......................................... 36 BBQ skewers........................................................ 30 Best-ever crab sandwiches .................................. 27 Broad beans with cheese .................................... 54 Carrot tzatziki ....................................................... 21 Cheese sauce....................................................... 13 Crispy chorizo ...................................................... 54 Crunch radish salad ............................................. 36 Cucumber salad................................................... 83 Green breakfast smoothie ................................... 34 Harissa-spiked houmous ..................................... 34 Healthy carrot & sweet potato mash .................. 21 Herby breadcrumbs............................................. 80 Manchego & quince paste .................................. 54 Mozzarella bites ................................................... 30 Smoky aïoli........................................................... 54 Speedy salsa ........................................................ 30 Spinach & sultana toasts ..................................... 54 Sticky rice ............................................................ 82 Thai carrot slaw .................................................... 21 Tricolore salad ...................................................... 30 Wilted spinach with nutmeg ............................... 45
Sweet treats Almond meringue with summer berries ............. 84 Baked dessert apples .......................................... 16 Baked plums ........................................................ 71 Banana & custard pots ........................................ 41 Berry sponge ....................................................... 64 Breakfast banana split ......................................... 38 Chocolate & cherry Eton mess............................ 81 Chocolate avocado cake..................................... 63 Eton mess cake .................................................... 66 Extra special ice cream cones ............................. 58 Frozen fruit sticks ................................................. 39 Frozen trife cake ................................................. 61 Iced berry mousse cake....................................... 60 Lemon meringue ice cream ................................ 84 Mint creams ......................................................... 32 Strawberry & mint granita ................................... 60 Strawberry cheesecake........................................ 37 Strawberry crème fraîche ice cream.................... 58 Tahini date fridge fudge ...................................... 75
This magazine is owned by BBC Worldwide and produced on its behalf by Immediate Media Company London Limited. BBC Worldwide’s profts are returned to the BBC for the beneft of the licence-fee payer. ISSN 17439175. Reprographics by Immediate Media Company London Limited. Printed by Wyndeham Southernprint Ltd. © Immediate Media Company London Limited 2016. All rights reserved. Reproduction in whole or part prohibited without permission. The publishers cannot accept responsibility for errors in advertisements, articles, photographs or illustrations. BBC Worldwide Ltd is a registered data user whose entries in the Data Protection Register contain descriptions of sources and disclosures of personal data. The text paper for BBC Easy Cook is printed on 65gsm Graphocote produced by SCA. It is elementally chlorine free and coated with kaolin from Brazil. The cover is printed on 150gsm Galerie Art produced by Sappi Paper at their Nijmegen mill in Holland. It is elementally chlorine free and coated with china clay produced in the UK. Immediate Media is working to ensure that all of its paper is sourced from well-managed forests. This magazine is printed on Forest Stewardship Council® (FSC®) certifed paper. This magazine can be recycled, for use in newspapers and packaging. Please remove any gifts, samples or wrapping and dispose of it at your local collection point. With thanks to BBC Good Food magazine, where some recipes have previously appeared.
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The UK’s leading natural-history magazine; ofering him a window to the natural world
Stories of adventure and exploration
Inspire him every month with the award winning Lonely Planet Traveller
30% 13 issues for £40.95 Beautiful plants and gardens
30% 13 issues for £47.75 Discover your family tree
30% 13 issues for £43.19 What to ride, where to ride and how to ride
30% 13 issues for £47.75 Bring him the colour, action and drama of the world’s most spectacular sport
Visit buysubscriptions.com/fathersday Quote Code FD16SP
Offer ends Thursday 30th June 2016. This offer is valid for UK delivery addresses only. All savings are calculated as a percentage of the full shop price, excluding Radio Times which is calculated as a percentage of the Basic Annual Rate. For overseas rates visit www.buysubscriptions.com/fathersday. All Father’s Day subscriptions will start with the ﬁrst issue available after 19th June 2016. Should the magazine ordered change in frequency; we will honour the number of issues and not the term of the subscription. *Radio Times subscriptions are for 26 weekly issues (6 months). The Basic Annual UK Subscription Rate of Radio Times is £131. This price is for 51 issues, which includes the Christmas double issue and a contribution towards postage.
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Published on May 8, 2016