BBC Good Food June 2023

Welcome to June

Our test kitchen is the heart of Good Food, where the team gathers to develop, taste and debate each and every recipe to ensure we’re living up to our precious reputation as Britain’s biggest and best food magazine. The cover recipe always starts with a question: how can we use seasonal ingredients in a new and exciting way? In our efforts to surprise and delight you, our valued readers, we don’t always get it right first time: our thorough testing process means we can make three or four versions before we’re satisfied that we’ve truly cracked it. This month’s cover recipe, however, was an instant winner: a gorgeous twist on everyone’s summer favourite, strawberries and cream, with its scone cobbler topping a nod to another wonderful tradition, afternoon tea. And, because it tastes equally delicious whether you’re using berries from a pick-your-own farm or a punnet you discover in the fridge a day or two past its best, it’s a great one for reducing food waste, too. Find this, and other recipes using seasonal British ingredients, on page 9, then turn to page 130 to enjoy a celebration of artisan producers, in which writer Clare Finney highlights our culinary traditions and rich cultural diversity.

See you next issue, out 29 June.

Christine Hayes, editor-in-chief

@bbcgoodfood

BBC GOOD FOOD HEALTH PODCAST

In June, health editor Tracey Raye and guests, including Tess Daly and Nutracheck’s Emma White, speak about gut health, safe weight loss, eating for the menopause and more. Scan the QR code to listen to advice, stories and tips on improving your health.

HEALTHY DIET PLAN

Meet your weight and well-being goals with our seven-day summer diet plan. Choose between the meat eater’s or vegetarian plans, or check out the vegan plan at: bbcgoodfood.com/healthy-dietplan Turn to p51.

COOK

RECIPE

Cassie Best

PHOTOGRAPH

Jonathan Gregson

FOOD & PROP STYLISTS

Rosie Reynolds, Agathé Gits

SHOOT DIRECTOR Ben Curtis

STAR CONTRIBUTORS

MARVERINE COLE

Take a trip around the British Isles with Marverine’s pick of the UK’s best beers (p21), then try our salted honey & stout tart (p18).

SALIHA MAHMOOD

AHMED

The former MasterChef winner shares a recipe for lamb samosas – a crispy, moreish snack that was her childhood favourite (p72).

MIGUEL BARCLAY

Celebrate Father’s Day with Miguel’s special menu. It’s budget-friendly but sure to impress, with pork chops and a twist on parmentier potatoes (p104).

June

EASY

34 NO COOKING REQUIRED Clever lunches and dinners that don’t need an oven or hob

40 USE YOUR LEFTOVERS

New ways to use up what’s left from our midweek meals

42 TV CHEF

Shivi Ramoutar’s one-pan supper

44 FAMILY BBQ

Get out in the sunshine and make our please-all summer feast

HEALTHY

51 EAT WELL, FEEL GREAT Follow our seven-day summer Healthy Diet Plan to promote good mood and support gut health

SEASONAL

77 SOW, GROW, GLOW

Expert growing advice and vibrant recipes using the best of this season’s fresh produce

COOK SMART

86 USE YOUR GADGETS

Save money with our energyefficient meal inspiration

WEEKEND

94 TOM KERRIDGE

A foolproof method for making succulent roast chicken

2023

98 GUEST CHEF

Raid your spice cupboard to make Esther Clark’s flavour-packed ideas

104 SAVE SUNDAY LUNCH

Miguel Barclay shares an affordable yet special lunch for Father’s Day

108 SUMMER DESSERTS

Cool down with homemade ice cream, three ways

SKILLS

118 KITCHEN TWISTS

How to make a no-bake raspberry cheesecake, plus breadmaking tips

120 NEXT LEVEL

Make our version of classic buffalo wings, complete with blue cheese dressing for dunking

122 COOKBOOKS

Editor Keith makes Greek tomatokeftedes, plus some of our favourite new books this month

124

9 BRITISH FOOD HEROES

Take inspiration from our cover story celebrating UK produce

130 FOOD CHAMPIONS

We meet the award-winning producers of the British Isles

voices

We ask chefs and professionals what they’re cooking this month

28 CLOSE CONNECTIONS

The recipe-swapping couple who met on a dating app

72 MY FAVOURITE DISH

Lamb & pea samosas from Saliha Mahmood-Ahmed

135 WHAT YOU’RE COOKING

We love seeing your creations on our social media channels

Why you can trust

BBC Good Food is the UK’s No 1 food lifestyle media brand. We are passionate about food and cooking. While recipes are at the heart of what we do, we are committed to helping you have the best food experience you can, whether you’re shopping for food, in your kitchen or eating out in the UK or abroad. This is what we promise:

Biggest and best

We’re proud to be Britain’s biggest-selling food magazine and the UK’s No 1 food website, bbcgoodfood.com. Our contributors – BBC chefs, our in-house cookery team and confident, outspoken columnists – are experts in their fields. Meet us at the UK’s biggest food shows (visit bbcgoodfoodshow.com for dates and details). Our best-selling cookbooks feature our trusted recipes – you’ll find these in bookshops.

Recipes for everyone

There are at least 70 recipes in every issue – that’s more than any other food magazine in Britain. We always include quick, easy dishes, ideas for relaxed entertaining and more challenging recipes for when you want to take your skills up a notch.

Tested and trusted

All our recipes are thoroughly tested by experts to ensure they’ll work for you. We put our gadgets through a rigorous testing process and carry out our taste tests fairly. Our restaurant and travel recommendations have all been tried by one of us.

Ethical

We care about the food we eat, the people who produce it and the effect this has on the world. In our test kitchen, we use humanely reared British meats, high-welfare chicken and eggs, and sustainable fish whenever possible. We aim to help you avoid food waste, with advice on using leftovers.

Healthy eating

Every recipe is analysed by our BANT-registered nutritionist, so you can be informed when you choose what to eat. We flag up vegetarian, vegan and gluten-free recipes. Find out more about our health philosophy on page 144.

Families and children

Families can need help to create harmonious mealtimes, so we address this by flagging up ‘family’ recipes. We encourage children and teenagers to get cooking with recipes that help them to learn new skills. Find out more at bbcgoodfood.com/family-kids

Eating like a local

One of the joys of travel – both in the UK and overseas – is discovering great food. Our features are written from an insider perspective by on-the-ground writers and food and travel journalists.

Independent and respected

As you’d expect from a BBC brand, we are impartial and independent, so you can trust our advice and recommendations on everything from restaurants and wine to kitchen gadgets and more. We encourage your input on your local finds, and appreciate your feedback on our recommendations.

Food is our passion and pleasure

We take food seriously, but we also believe it’s a pleasure to be enjoyed, whether cooking for the family, trying an unfamiliar ingredient, buying new products or eating out. We share our food discoveries and adventures with you – and love you to share the same with us on Twitter, Instagram and Snapchat.

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BREAKFAST & BRUNCH

Blue cheese, ham & egg toastie 17

Healthy homemade granola 55

Overnight oats with apricots & yogurt 55

Potato hash with greens 54

MEAT

BBQ meatball subs 47

Char siu bao buns 127

Honey harissa lamb chops 48

Micro zap bibimbap 42

Pork chop with creamy leeks 106

POULTRY

Beer-can chicken 96

Beer-can chicken & slaw sandwich 96

Caprese chicken sandwiches 36

Chicken koftas with hummus & salad 58

Microwave cheat’s paella 90

Next level buffalo wings 120

Turkey chilli 57

FISH & SEAFOOD

Fresh salmon niçoise 60

Healthy fish korma 61

Prawn skewers 40

Salmon & asparagus one-pot gratin 82

Tuna, courgette & chilli chickpeas 39

Tuna pasta salad 40

VEGETARIAN MAINS

Air-fryer sweet potato jackets with tahini yogurt & curry leaves 86

Arrabbiata 40

BBQ halloumi & corn salad 48

Bean & quinoa salad with orange 59

Black bean burritos 40

Chilli cornbread pie 67

Chunky vegetable soup 56

Egg-fried noodles with beansprouts 68

Halloumi pasta 66

Greek salad & flatbreads 45

Green gazpacho 38

Kale soup 68

Moroccan-style vegetable platter 64

One-pot five-spice rice 64

Ponzu poke tofu bowl 36

Roast squash, spiced brown butter & feta yogurt 100

Slow cooker tomato soup 89

Spaghetti with tomatoes & walnuts 59

Spicy chickpea stew 65

Spinach crespolini 70

Spinach & nutmeg gnocchi 102

Tomato & black bean taco salad 36

SIDES, STARTERS & EXTRAS

Avocado dressing 40

Broad bean hummus with za’atar & sesame crackers 80

where appropriate. We make every effort to ensure the accuracy of the prices displayed in BBC Good Food. However, they can change after we go to print. Please check with the appropriate retailer for full details. Printed by Walstead Bicester in the UK. Immediate Media Company is working to ensure that all of its paper comes from well-managed, FSC®-certified forests and other controlled sources. This magazine is printed on Forest Stewardship Council® (FSC®) certified paper. This magazine can be recycled, for use in newspapers and packaging. Please remove any gifts, samples or wrapping and dispose of them

Chilli & tomato jam 15

Gluten-free flatbreads 66

Kimchi togarashi dip 100

Lamb & sweet pea samosas 74

Mustard & beer mayo 22

Parmentier polenta chips 106

Ranch dressing 121

Smoked haddock, chorizo & cheddar croquettes 22

Smoky spring onion butter 40

Spicy chicken with satay dip 69

Yiayia Evangelia’s tomatokeftedes (tomato fritters) 122

DRINKS

Passion fruit mule 129

Rhubarb vodka 84

BAKING & DESSERTS

BBQ pineapple with chocolate coconut sauce 46

Coconut ice cream 112

Fennel seed & lemon buttermilk pound cake 100

Gooseberry buckle cake 78

Focaccia 40

Lemon curd pavlova 146

Lisa’s chocolate rum cake 29

Mango ice cream with cardamom-scented coconut sprinkles 112

No-bake raspberry cheesecake 118

Peach tarte tatin 106

Peanut butter & jelly doughnut ice cream sandwiches 112

Salted honey & stout tart 18

MAKE THE COVER Strawberries & cream scone cobbler 10

Scattered across eight idyllic Caribbean islands you’ll discover our 17 breathtaking resorts. Enjoy creatively crafted cocktails and indulge in mouth-watering cuisine at up to 16 on-resort restaurants, all included within your stay. We serve freshly rolled sushi, the finest cuts of Wagyu beef and divine seafood delicacies, pleasing even the toughest foodie. If you’re looking for a bit of adventure, look no further - we include that too with unlimited land and water sports. Here at the World’s Leading All-Inclusive Resorts we’ve been perfecting our holidays for over 40 years, leaving you to sit back, relax and enjoy all that’s included.

B h i food heroes

Some of the finest ingredients in the world are produced in the UK, and we’re showcasing them here in summery recipes, plus go-to guides

recipe photographs

JONATHAN GREGSON

The food of the British Isles has never been more exciting. There’s a rich mix of influences from communities across England, Wales, Scotland and Northern Ireland, showcasing traditional and regional dishes, to innovative twists using familiar ingredients. We’ve scoured the length and breadth of the country to shine a light on producers, cooks and cuisines, to discover the best produce and recipes we have. Join us on this virtual road trip, guided by the food lovers whose passion for growing, making and cooking truly enriches our lives.

Summer berries

Strawberries & cream scone cobbler

By gently cooking strawberries, you create wonderfully syrupy juices that enhance their natural sweetness. It’s a great way to use up berries if they’re past their best, too. Serve them in this cobbler with clotted cream or ice cream for a new cream tea experience. Cassie Best

SERVES 4 PREP 20 mins

COOK 25 mins EASY V

850g strawberries, hulled and halved (or quartered if large)

1-2 tbsp caster sugar (optional)

75g strawberry jam

1 tsp vanilla extract

2 tsp lemon juice or balsamic vinegar

2 tsp cornflour

ice cream or clotted cream, to serve For the scone topping

200g self-raising flour, plus extra for dusting

½ tsp baking powder

50g cold butter, cut into small pieces

50g caster sugar, plus extra for sprinkling

125g buttermilk or plain yogurt, plus extra for brushing

1 Tip the strawberries into a bowl and sprinkle over 1-2 tbsp sugar if needed (they may not need any in summer when they’re at their sweetest). Gently stir in the jam, vanilla, lemon juice and cornflour, being careful not to break up the strawberries. Tip into a baking dish (ours was 18 x 28cm) and heat the oven to 200C/180C fan/gas 6.

2 For the scone topping, weigh the flour into a large bowl and add the baking powder. Rub in the butter using your fingertips until the mixture resembles breadcrumbs. Add the sugar and a pinch of salt, then pour in the buttermilk or yogurt, and use a cutlery knife to combine the ingredients until they start to clump together. Use your hands to knead the dough briefly until you have a rough, sticky dough, making sure no loose flour remains.

3 Tip the dough onto a floured work surface and dust with more flour. Press into a roughly 1.5cm-thick disc and stamp out eight scones using a small, round, fluted biscuit cutter – you’ll need to reuse the offcuts to make eight. Arrange over the strawberries in a single layer.

4 Brush the tops of the scones with a little buttermilk, sprinkle with a little sugar and bake for 25 mins until the scones are golden brown and the strawberry filling is bubbling and juicy. Leave to stand for 10 mins before serving with ice cream or clotted cream.

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Pick-your-own farms

The UK climate is perfect for growing berries, and although you can buy them year-round in the supermarket, the sweet summer fruits are a highlight of the British growing calendar. Strawberries and raspberries may get all the limelight, but it’s also worth looking out for tayberries or loganberries (hybrids of raspberries and blackberries) and gooseberries at your local pick-yourown farm, or farmers’ market. Don’t forget to forage the brambles in your local area for blackberries, too.

Scotland

Wester Hardmuir Fruit Farm, Nairn, hardmuir.com

● Apples, blueberries, cherries, gooseberries, raspberries, strawberries and more.

● Try the ice cream or home-baked goods and apple juice before hitting the fields.

Charleton Fruit Farm, Hillside, Montrose, charleton-farm.co.uk

● Strawberries, raspberries, gooseberries, cherries, brambles, redcurrants, blackcurrants, plums, apples, yellow raspberries, tayberries and more.

● Charleton is also a popular dining spot. Plus, there’s an adventure park for kids and a farm shop.

Cairnie Fruit Farm, Cairnie, Cupar, Fife, cairniefruitfarm.co.uk

● Strawberries, raspberries, redcurrants, blackcurrants, gooseberries, cherries, brambles, pumpkins and sunflowers.

● Cairnie’s Funyard is open from March to November, with a maize maze part of the year. The shop and café are worth visiting, and dogs are welcome too.

Craigies Farm, Queensferry, craigies.co.uk

● Strawberries, raspberries, cherries, redcurrants, blackcurrants, gooseberries, blackberries and apples, plus sunflowers, peas, broad beans and more.

● There’s also a farm shop, café, and an adventure farm park for children.

Northern Ireland

Finlay’s Place, Killinchy, Co. Down, finlaysplace.co.uk

● Strawberries, raspberries, gooseberries, blackcurrants and redcurrants.

● The farm also sells eucalyptus and flowers, and runs wreath-making workshops. Visit the farm shop for produce from neighbouring farmers.

England

The Balloon Tree, Gate Helmsley, York, theballoontree.co.uk

● Strawberries, gooseberries, blackcurrants, redcurrants, raspberries, blackberries, blueberries and pumpkins.

● Look out for strawberry treats made on-site in the relaxed bakery.

Strawberry Fields Farm Shop, Lifton, Devon, strawberryfieldslifton.co.uk

● Strawberries, flowers, lavender, sweetcorn and pumpkins.

● There’s a ‘golden strawberry hunt’ for kids, plus farm animals, games and a hay mountain. Visit the shop or book in for an afternoon picnic.

Crockford Bridge, Addlestone, Surrey, crockfordbridgefarm.co.uk

● Rhubarb, strawberries, blackcurrants, gooseberries, redcurrants, blackberries and raspberries, and more – even Christmas trees later in the year.

● Check the website for ‘how to pick’ tips before your visit, then try the treats at the on-site ice cream parlour and tea shack.

Copas Fruit Field, Iver, Buckinghamshire, thefruitfields.co.uk

● Strawberries, raspberries, cherries, blackcurrants, plums and apples, plus asparagus, peas, beans and sweetcorn.

● Extras include a maize maze with clues and a game card.

Clive’s Fruit Farm, Upton Upon Severn, Worcester, clivesfruitfarm.co.uk

● Strawberries, raspberries, cherries, plums, apples and more.

● One of the pioneers of the pick-your-own movement in the 60s.

Wales

Gower PYO, Reynoldston, Scurlage, Swansea, gowerpickyourown.wales

● Strawberries, raspberries and broad beans.

● Gower is an all-weather farm, so prepare for rain or shine (there’s covered and tabletop picking). Find ice cream, homemade cakes and coffee at the farm café.

Find the full guide at: bbcgoodfood. com/best-pick-your-own-farms-uk

Sweet summer fruitsare ahighlight ofthe British growing calendar

Chillies

We’re a nation that loves adding fiery heat to food – horseradish, mustard and peppers have long been used in classic British cooking, and in the last few centuries, chilli has been woven into the fabric of our cuisine, too. Visit any UK food festival, and you’ll find scores of chilli sauces on offer; in fact, we love it so much that we now have festivals dedicated to them. Check out our round-up of some of the best chilli festivals to visit below, plus tips on growing your own and our spicy jam recipe, right.

UK chilli festivals 2023

The Cheese and Chilli Festival (National) cheeseandchillifestival.com

Winchester, 3-4 June

Swindon, 24-25 June

Chichester, 1-2 July

Guildford, 15-16 July

Gower Chilli Festival and Cook-off

Swansea Bay

18-19 July, visitswanseabay.com

Great Dorset Chilli Festival

Stock Gaylard, Sturminster Newton

5-6 August, greatdorsetchillifestival.co.uk

Benington Chilli Festival

Benington Lordship Gardens, Stevenage

26-28 August, beningtonlordship.co.uk

Chilli Fest

Waddesdon Manor, Aylesbury

1-3 September, waddesdon.org.uk

Surrey Chilli Festival

Walton-on-Thames

16-17 September, thelocalfoodfestival.com

How to grow your own chillies

by Kay Maguire

Chillies are tender plants, so they won’t survive in cold weather – they need plenty of warmth and light to flower, fruit and ripen. You don’t need a greenhouse, but you’ll get the best harvest indoors, even in a small plastic grow house. If you are growing outside, put them in your warmest, sunniest spot; a southfacing patio or the base of a warm wall is ideal.

To care for young plants, water them regularly, but not too much, or you’ll reduce heat intensity. Once they reach 30cm, pinch out the growing point to encourage bushy growth, and stake plants to stop them toppling over. When they start to flower, feed weekly with a high-potash liquid feed to encourage lots of flowering and fruiting. Harvesting encourages more fruit, so pick the first few chilies when they’re green to stimulate more.

If you’re growing chillies outside, opt for faster ripening, less hot varieties, such as Hungarian Black, Padron or Anaheim – they’ll have time to ripen before the temperatures and light levels drop in the autumn. If you want to grow hotter chillies like Scotch Bonnet or Orange Habanero, you’ll need to bring them in somewhere warm, like a porch or conservatory.

For windowsill growing, look for compact varieties such as Apache and Fiesta.

Kay is the reviews editor at BBC Gardeners’ World and the author of RHS Red Hot Chilli Grower (£12.99, Mitchell Beazley).

Chilli & tomato jam

MAKES 1 x 500ml jar PREP 15 mins COOK 1 hr 15 mins EASY V

2 tbsp olive oil

2 banana shallots, peeled and finely chopped

2 garlic cloves, finely chopped

1 tsp fennel seeds

2-3 chillies of your choice, finely chopped (deseeded, if you prefer less heat)

800g cherry tomatoes, halved

275g light brown soft sugar 250ml white wine vinegar

1 Heat the oil in a large saucepan over a medium heat and cook the shallots for 5-6 mins until softened and lightly golden. Add the garlic, fennel seeds and chillies. Cook for 2-3 mins until fragrant.

2 Add the tomatoes, sugar and vinegar, stir well, then bring to the boil. Reduce the heat to a simmer and cook for 45 mins-1 hr, or until the mixture has thickened and become sticky, and a spatula leaves a clear path when drawn through it. Transfer to a sterilised 500ml jar (find out how to sterilise jars at bbcgoodfood.com) and leave to cool completely. Will keep unopened for up to a year in a cool, dry place.

• low fat

GOOD TO KNOW vegan

• gluten free PER SERVING (15g) 25 kcals

• fat 0.4g

• saturates 0.1g

• carbs 5g

• sugars 5g

• fibre 0.2g

• protein 0.2g

• salt 0.01g

If you have lots of chillies to use, make a large batch of this sweet and spicy jam – it’s a great gift and will keep well for up to a year in a sterilised jar.

Helena Busiakiewicz

Cheesemakers

UK cheesemakers are some of the most creative, as they’re not constrained by tradition and are more inclined to push the boundaries. This is particularly true of blue cheeses. We make one of the oldest and greatest blues – stilton – and recently, soft and squidgy European-style blues have started popping up. Cheese expert Mathew Carver explores these and shares a recipe that highlights blue cheese, opposite.

Lanark Blue (sheep’s milk)

Errington Cheese, Lanark, Scotland

Scotland’s answer to roquefort, made by legendary cheesemaker Selina Cairns. Raw sheep’s milk provides delicate sweetness in the young cheese, and matures to pack a punch.

Pair with: poached or freshly sliced pears

What is blue cheese?

Blue cheese comes in many styles, from mild and soft, to strong and crumbly. They’re all united by the addition of penicillium roqueforti, which provides the cheese’s blue veining. Penicillium roqueforti breaks down fats and protein in the cheese to enhance the flavour, texture and aroma.

Pevensey Blue (cow’s milk)

Pevensey Cheese, Pevensey, England One of the UK’s newest blue cheeses – a fudgy, soft gorgonzola-style cheese with sweetness and spice. A must-try. Pair with: honey or a good madeira wine for the perfect partner

Young Buck (cow’s milk)

Mike’s Fancy Cheese, Belfast, Northern Ireland

An outstanding take on a classic stilton recipe, made with unpasteurised Irish milk. This hand-ladled cheese delivers a rich depth of flavour, and creaminess. Pair with: Mike highly recommends serving it with a chocolate digestive

Perl Las (cow’s milk)

Caws Cenarth, Ceredigion, Wales

The most-famous Welsh blue cheese, Perl Las is made by Carwyn Adams using organic milk. A strong, lingering flavour with a creamy paste and just the right amount of salt.

Pair with: cream sherry

Mathew Carver is a training partner at the Academy of Cheese (academyofcheese.org), a vocal advocate for British cheese and an entrepreneur. His business, The Cheese Bar, began as a market stall in London and now comprises two trucks, three restaurants and a cheese shop. thecheesebar.com

Blue cheese, ham & egg toastie

When you’re cooking with quality cheese, you want it to be the star of the show. Don’t pair it with too many bold flavours or dilute it in a complex dish. A simple toastie is the best way to let it shine.

Mathew Carver

MAKES 2 sandwiches PREP 10 mins COOK 10 mins EASY

50g salted butter

4 slices sourdough

4 slices thick-cut ham 100g pear chutney

180g Young Buck or another blue cheese, cut into 45g slices oil, for frying

2 eggs

2 gherkins, to serve (optional)

1 Spread the butter over one side of each slice of bread, then put the slices on a chopping board, butter-side down. Divide the ham between two of the slices, then spread the chutney over the ham and top with the cheese. Sandwich with the other two bread slices, buttered-sides out.

2 One at a time, fry the sandwiches in a pan over a medium heat for 3-4 mins until golden and crisp, then turn and repeat, pressing down firmly using a spatula or fish slice until the cheese has melted.

3 Meanwhile, heat a drizzle of oil in a second frying pan over a medium heat and fry the eggs until crisp around the edges. Cut the sandwiches in half and serve with the fried eggs on top and a gherkin each on the side, if you like.

GOOD TO KNOW  calcium • folate PER SERVING 1,025 kcals • fat 66g • saturates 37g • carbs 59g

• sugars 23g

• fibre 3g

• protein 47g

• salt 6g

Beer

Salted honey & stout tart

Creamy, dark stout balances the honeyed sweetness of this delicate, lemon-scented tart. Ailsa Burt

SERVES 10-12 PREP 30 mins plus at least 1 hr chilling and cooling COOK 1 hr 15 mins MORE EFFORT V

100ml stout

400ml double cream

1 lemon, peel cut into strips (any pith removed)

4 eggs

150g set honey

¼ tsp freshly grated nutmeg crème fraîche, to serve pinch of sea salt flakes (optional)

For the pastry

125g salted butter, cut into cubes and softened

60g golden caster sugar

3 egg yolks (freeze the whites to use in another recipe)

250g plain flour, plus extra for dusting

1 First, make the pastry. Tip the butter and sugar into a food processor and pulse until soft and creamy. Add the egg yolks and 1 tbsp water, and pulse until well combined. Scatter in the flour and pulse until the mixture resembles fine breadcrumbs. Tip out onto a

lightly floured surface and bring together into a disc using your hands, being careful not to overwork the dough. (Alternatively, use an electric whisk to combine the butter and sugar, then beat in the yolks and water, and mix in the flour using a wooden spoon.) Wrap and chill for 30 mins. Roll out on a lightly floured surface to the thickness of a £1 coin, then use to line a deep 22cm loose-bottomed tart tin. Trim any excess away, then chill for at least 30 mins more, or up to 2 hrs.

2 Heat the oven to 190C/170C fan/ gas 5 with a baking sheet inside. Scrunch up a large sheet of baking parchment, then use this to line the pastry case. Tip in baking beans, then bake on the hot baking sheet for 15-20 mins. Remove the beans and parchment, reduce the heat to 150C/130C fan/gas 2 and bake for a further 5-10 mins until golden and sandy to the touch. Leave to cool slightly. Will keep for up to two days in an airtight container

3 Meanwhile, tip the stout, cream and lemon peel strips into a saucepan. Bring to the boil, then

remove from the heat and leave to cool slightly. Meanwhile, beat the eggs in a large bowl, then beat in the honey to combine. Beat in a splash of the warm stout and cream mixture, then slowly drizzle in the rest, whisking constantly. Strain into a jug and mix in a pinch of sea salt and the nutmeg. Leave to stand for a few minutes to settle.

4 Fill the tart case half-full with the custard, then carefully slide into the oven and pour in the remaining custard. Bake for 40-45 mins, or until the custard is set with a slight wobble in the middle. Remove from the oven and leave to cool until warm, then slice, sprinkle over a pinch of sea salt flakes, if you like, and serve with scoops of crème fraîche. Will keep chilled for up to two days. Sprinkle over the salt just before serving (see tip, below)

tip

If you sprinkle over the sea salt flakes too far in advance, they will dissolve into the tart as it chills.

Top British brews

Delicious craft beers can be found all over the UK. Often produced by small, independent – and sometimes family-owned – breweries, the beers are always made with love and passion, and with you, the drinker, at the forefront of the brewer’s mind. The teams responsible for these tasty beers pour their heart and soul into every drop, giving you an experience that your taste buds won’t soon forget. And, you’ll find craft brews in all corners of the UK, from Northern Ireland to England, Scotland down to Wales. Our beer sommelier Marverine Cole shares her top picks below for you to try this summer.

Williams Bros Brewing Co Fraoch heather ale Scotland

Brewed to an ancient recipe, this amber-coloured beer is floral in aroma thanks to heather, bog myrtle and hops. It delivers sweetness and freshness that’s enticing, coupled with subtle bitterness. Brewed by one of Scotland’s finest and most popular breweries, Fraoch is a perfect choice for anyone apprehensive about beer. Drink this and revel in the 4000 years of Gaelic history in your glass. £1.80 (500ml bottle, 5% ABV), williamsbrosbrew.com

Fuller’s London Pride England

A dark, caramel-coloured ale with biscuit and raisin notes on the nose, translating into a malt loaf-like flavour, alongside a hint of pine freshness and moderate bitterness. It’s a firm favourite nationwide, and particularly in London, where Fuller’s has been brewing in Chiswick since 1958. Delicious with a burger and chips. £14.95 (8 x 500ml bottles, 4.7% ABV), fullersbrewery.co.uk

Wrexham Export lager South Wales

Deliciously clean, this fresh, super-drinkable lager does not disappoint. Footballing crowds at Wrexham FC (including the Hollywood superstar owners) are fans of this delicious beer, which works well with seabass, herb mash and steamed broccoli. £29.99 (24 x 330ml cans, 5% ABV), wrexhamlager.co.uk

Bullhouse Brew Co El Capitan Northern Ireland

Rich and black in colour, this is a straightforward Irish stout from funky, seven-year-old Bullhouse. Its first-ever commercial brew, El Capitan has a quality that verges on liqueur-like: smoky coffee aroma on the nose, with that flavour coming through alongside delicate sweetness, ending on a dry finish. Its high ABV demands that you drink it respectfully, but it’s ideal with a chocolate brownie and dollop of crème fraîche. £5.65 (440ml can, 7.5% ABV), bullhousebrewco.com

Marverine is an accredited beer sommelier, broadcaster, journalist and a member of the British Guild of Beer Writers. She’s conducted tastings on on various television shows. Listen to her podcast, Beer Beauty, wherever you get your podcasts. marverinecole.co.uk @TVMarv

Smoked fish

Smoked haddock, chorizo & cheddar croquettes

Our bite-sized croquettes are a moreish starter or nibble to pass around alongside drinks. You can even make them ahead and freeze for up to a month before cooking.

Helen Swinbanks

MAKES 35 PREP 1 hr plus 2 hrs chilling COOK 45 mins MORE EFFORT ❄

500ml whole milk

2 smoked haddock fillets (about 380g)

225g chorizo, cut into small cubes

80g unsalted butter

160g plain flour, plus extra for dusting

100g mature cheddar, grated

2 tbsp chopped chives, plus extra for serving

2 tbsp finely chopped flat-leaf parsley

2 eggs, beaten 100g panko breadcrumbs vegetable oil, for deep-frying

1 Warm the milk in a shallow pan over a low heat. When the milk is steaming, add the haddock and poach gently for 4-5 mins until the fish starts to turn opaque. Remove to a plate or board using a slotted spoon, then strain the milk through a sieve into a jug. Set aside. Flake the fish into small pieces, discarding any skin and bones.

2 Fry the chorizo in a dry frying pan over a medium heat until crisp, about 5 mins. Remove the chorizo using a slotted spoon and transfer to the plate with the haddock.

3 Melt the butter in the same pan and, once foaming, add half of the flour, stirring until you have a smooth paste. Slowly add the strained poaching milk, stirring continuously until the sauce has thickened, then the cheese and some black pepper (you shouldn’t need any salt). Remove from the heat and cool for 10 mins, then add the chorizo, haddock, chives and parsley.

4 Tip the mixture onto a plate or baking dish, spreading it out to help it cool quickly. Cover the surface with a sheet of baking parchment, then chill for 2 hrs, or overnight.

5 Roll the mixture into cherry-tomatosized balls using dampened hands (you’ll make about 35 total). Tip the remaining flour onto a plate, then beat the eggs in a shallow bowl, and tip the breadcrumbs onto a second plate. Roll each ball in the flour, followed by the egg and finally the breadcrumbs. Transfer to a baking tray lined with baking parchment, well spaced apart. Will keep chilled for up to a day or frozen for a month. Defrost thoroughly in the fridge overnight before cooking

6 Half-fill a deep pan with oil and heat to 180C, or until a cube of bread sizzles and starts to brown when dropped in. Fry batches of five or six croquettes for 5-6 mins until deeply golden, turning halfway through. Remove to a plate lined with kitchen paper to drain, then sprinkle with sea salt flakes and extra chives. Serve hot with the mustard & beer mayo, below, if you like.

PER SERVING 129 kcals • fat 9g • saturates 3g • carbs 6g • sugars 1g • fibre 0.3g • protein 6g • salt 0.5g

Mustard & beer mayo

Mix 170g mayonnaise with 2 tsp English mustard, 2 tbsp wholegrain mustard and 4 tbsp beer of your choice

Turn over to read more about the tradition of smoking fish

British smoked fish

As an island nation surrounded by coastlines, it’s no surprise that the UK has thriving fishing communities that are catching and producing some of the best fish in the world.

Coastal offerings

Smoking fish and seafood is a long-standing tradition in seaside towns around the UK. The practice is said to originate in Grimsby, where fish was hung above smouldering wood shavings in chimneys and slowly smoked to preserve it before the introduction of chillers. The flavour can vary depending on the environment and wood used. It’s a method still followed by artisan producers today, though some smoked fish is made using additives. For this reason, it’s worth seeking out products labelled as being ‘traditionally smoked’. If you’re heading to the coast this summer, look out for these smoked fish delicacies:

Grimsby, Lincolnshire

Traditional smoked haddock is the only product in Lincolnshire to have protected geographical status in the European Union. Available undyed or stained, the iconic yellow flesh comes from turmeric. Use it in fish pie, fishcakes or kedgeree.

Arbroath, Angus

A family tradition

We spoke to The Tobermory Fish Company, based on the Hebridean Isle of Mull in Scotland, about its family fish-smoking business. Established over 50 years ago, it’s still being run by founders Hugh and Marjorie Goldie’s daughter, Rosie, and granddaughter, Sally.

To prepare its award-winning smoked produce, The Tobermory Fish Company uses two traditional crafts: careful curing, followed by either a long, slow, cold smoke, or a shorter hot smoke.

“Our family recipes use an exact mixture of salt, herbs and spices to bring out the very best flavours in salmon, trout, haddock and mussels. Over the years, we’ve added some unique flavours by refining these recipes. On the journey the fish takes from sea to plate, it’s very important to us that we achieve our classic smoked taste using only

natural wood smoke, and no dyes or additives,” says Sally. The company is part of a strong and supportive local community, which is comprised of many who earn their livelihood from the sea surrounding the island. In fact, the smokehouse is designed to accommodate the flexible hours of local fishermen, meaning freshly caught fish and shellfish can be delivered straight to the chill room, no matter what time of day or night. This also ensures that the company is able to stick to its core value of only using sustainable, fresh, local fish. tobermoryfish. co.uk

The fishing town of Arbroath on the east coast of Scotland is famous for its North Sea smoked haddock, commonly know as Arbroath smokies.

Whitby, Yorkshire

If you’re visiting Whitby, stop off at Fortune’s Kippers. The shop first opened in 1872 and is a fifth-generation family-run business. Kippers are produced using herrings (they only become ‘kippers’ after smoking) and are great with poached eggs.

Orford, Suffolk

Foodies flock to Orford for Butley Orford Oysterage, a restaurant famous for its fresh Butley oysters. Its sister shop, Pinneys of Orford, sells its awardwinning smoked fish, seafood and meat.

Ballycastle, Co Antrim

Learn more about the smoking process during a tour or workshop at the North Coast Smokehouse in Ballycastle – it produces smoke-roasted organic salmon, as well as smoked trout, sea salt, dulse seaweed, black pepper and rapeseed oil.

The Tobermory Fish Company is featured on Designing the Hebrides on BBC Two. Catch up on BBC iPlayer. &

Read more about UK’s biggest food champions on page 130

What’s your best summer grill?

We ask chefs and producers for their favourite foods cooked over smoke and fire

interviews TONY NAYLOR

Lobster

“Growing up in Ecuador’s Galápagos Islands, seafood was huge. My uncle, a fisherman, specialises in hand-diving for lobsters, and one of my earliest barbecue memories is of a family boat trip to a deserted beach, where we grilled them fresh. We cooked them halved, shell-down on the embers, brushing them with one of my favourite marinades, aliños – a paste of crushed onions, garlic, coriander, parsley, sea salt and cumin, with oil and lime juice.”

Chef Ana Ortiz, co-founder of Country Fire Kitchen, Somerset

Brisket

“It’s a 12-hour labour of love, smoking over oak and fruit wood, and making minor adjustments to air vents to maintain a perfect temperature. It’s a technical business. For example, you need to understand the ‘meat stall’, when the brisket’s internal temperature plateaus at 70C before, often hours later, rising to the required 94C. Your efforts are rewarded with a yielding slab of smoked beef.”

Sam Evans, co-author of The Hang Fire Cookbook (Quadrille)

Tomatoes

“Smoking brings a caramelised intensity to even watery tomatoes. After barbecuing meat, clean the grill, push the embers to one side, add a few wet woodchips and, at the other end from the heat, arrange deseeded, quartered tomatoes. Close the lid, open the vents and, in around an hour, the residual heat will turn the tomatoes into umami-rich nuggets of smoky flavour. They’re amazing on bruschetta or in salsa with fresh tomatoes, onion, chilli and coriander, dressed with rapeseed oil, honey, red wine vinegar and lime.” Adam Purnell, chef-owner at Embers café and BBQ school, Ironbridge

Potatoes

“What we called ‘bonfire potatoes’ as kids are perfect for a veggie BBQ. Rub oil and salt on potatoes, wrap them tightly in foil, shove them in the BBQ embers, and by the time you finish everything else, they’ll be super-soft. I serve them with crème fraîche mixed with preserved lemon, which cuts the smokiness.”

Helen Graham, executive chef at Bubala, London

Burgers

“During the 2010 burger wave, I started a burger pop-up in Sheffield. I made hundreds of patties in preparation. You need quality mince (aged chuck steak that’s ideally 20-30% fat) and you need to season it well – partly so a good outer crust forms as the burger grills. My preference is for brioche buns, lettuce and gherkins. But, I don’t like tomato on a burger – it’s unnecessary moisture.” Akwasi

Brenya-Mensa, founder of Tatale, London

Cabbage

“Barbecuing transforms the humble cabbage, bringing out its natural sugars and giving it a nuttier flavour. Rinse and pat your cabbage dry, before splitting it into fat wedges. Coat them with a little oil and put on the hottest part of the grill. After a few minutes on each side, move them to a cooler section for two minutes until tender in the middle. Inspired by Sri Lankan varai stir-fries, I sometimes dress charred wedges in fried lentils and spices, chillies and grated coconut.” Cynthia

Shanmugalingam, chef-owner of Rambutan, London

Pork

“Pork fat reacts well to flames and, if the skin is left on and scored nicely, it’s all crispy, chewy crackling vibes. Glazes with a high sugar content (think honey, molasses, ripe fruits) work well and caramelise alongside the fat. Don’t be shy with the heat – medium-high, nothing less.”

David Carter, chef-founder of Smokestak, London

Boranibanjan

“This classic from Afghanistan reminds me of large Afghan Sunday dinners at home. But, rather than frying pre-brined aubergine with spices, my spin on it is barbecuing aubergine over a high heat to get an amazing griddled colour, before slow-cooking in a caramelised onion, tomato and garlic sauce. While paying respect to Afghan tradition, this dish allows vegans and diverse communities to enjoy the world of barbecue.” Mursal Saiq, Cue Point co-owner, Smoke & Fire festival ambassador

Photographs ISTOCK/GETTY IMAGES PLUS, PAUL WYNCH-FURNESS, CAROL SACHS, ALMASS BADAT

close connections

love language Food is our

Sharing nostalgic recipes sparked a lasting romance for Lisa Hanley and Alessandro Pilla words

PUNTEHA VAN TERHEYDEN

In November 2017, strangers Lisa and Alessandro both swiped right on a dating app, and quickly a mutual love of food surfaced. Lisa shared her grandmother’s Caribbean recipes and Alessandro recounted years spent cooking by his grandmother’s side in Campania, Italy.

Lisa, 29, says, “My Nanna Helen held the family together, and every Sunday we’d go to hers for Sunday lunch. It was sweet to learn Alessandro’s grandma Raffaella was the same. Cooking had brought our families together, and now it was doing the same for us.

“I grew up in Manchester and Nanna lived nearby, and after school, I’d go there and stand in the kitchen on a stool and help her mix things as she cooked. She played a big role in my upbringing, and was always trying to bring people together with food or good conversation. She was a perfectionist and very expressive in the kitchen.”

Helen was from Nevis, a small volcanic island in the Caribbean, and cooked traditional Nevisian food. Meanwhile, Alessandro, now 36, grew up in southern Italy with a big family, like Lisa. He watched his grandma cook and grandpa tend to fruits, vegetables and chickens in the garden, and picked up their skills almost by osmosis.

After meeting, Lisa and Ale spent weeks learning about each other’s families and childhoods, swapping recipes that plunged them into nostalgia and storytelling. Lisa was surprised to see the crossovers between their family cuisines and eating cultures.

“Just like my family, Ale’s cooked and ate so much food whenever they were together. When he sent me photos of the rounds of food – the primo piatto, secondo piatto, salad, then dessert – it was absolutely fascinating to me. Coming from a Caribbean family, we ate all the same kinds of meat, but had all of our food piled on one plate and in different compositions.”

Food was the foundation on which the pair built their deep connection. “Ale made me an apple cake on Valentine’s Day, and set up a restaurant at home with a menu, starters, mains and dessert. He even picked an outfit for me. It was very romantic.”

Lisa’s Nanna Helen holding her as a baby (left); Alessandro as a child with his grandparents and sister Eleonora (above)

When the pair moved in together in London, they shared the cooking. Lisa says, “Ale cooks the appetisers, pastas, sauces, and is really good at desserts. I am very much into making the meat dishes. I know a lot of couples can clash in the kitchen, but we are good together – we know our strengths and enjoy cooking which makes it fun to do together.

“We learned a lot about each other’s families and cultures through dining, cooking, trying new foods and finding similarities in the foods we eat. Nevisian dishes such as oxtail, goat water and dumplings were regulars for me growing up, and I was surprised to learn of Ale’s family making dishes with the same ingredients, just cooked differently. When we moved in together, we made dishes from our childhood for each other.”

The power of cooking helped smooth things over, too. “When we had an argument, Ale would cook a dish that soon got me out of my funk, and I came to realise food was our love language. When we moved somewhere with a garden, Ale began growing blackberries, mint and parsley, which we would use in our dishes, just like his grandparents had.”

Now, Ale will spend hours perfecting one of his grandma’s recipes. “Sometimes he’ll make a tiramisu, but if the cream isn’t right, he’ll get upset, just like my Nanna used to in the kitchen.”

“Most of the major events in our love story, such as meeting the parents, our parents meeting each other, and my first time visiting Italy, have consisted of a large dinner table with mountains of food.

“Us finding this deep connection feels fated. There are so many parallels that I wouldn’t have expected from two people with such different backgrounds, but it goes to show, food really can bring people together like nothing else.”

Lisa’s chocolate rum cake

SERVES 8-10 PREP 15 mins plus cooling COOK 35 mins EASY V

225g soft margarine, plus extra for the tin

200g raisins

235ml dark rum, plus extra for feeding (optional)

180g dark brown soft sugar

4 eggs

125g self-raising flour

100g cocoa powder

1 Rub margarine around the inside of an 8-inch round springform cake tin and line with baking parchment. Heat the oven to 180C/160C fan/ gas 4. Tip the raisins and rum into a blender and blitz to create a thick paste (there will be a few lumps).

and fluffy, then add the eggs, one at a time, beating after each addition. Don’t worry if the mixture splits – it will eventually come together.

3 Sift in the flour and cocoa, and mix using a spatula until just combined. Mix in the rum and raisin paste.

4 Spoon the batter into the prepared tin and bake for 35 mins until a skewer inserted into the middle comes out clean. If wet batter still clings to the skewer, bake for a further 10 mins, covering with foil if the cake has browned too much.

5 Leave to cool in the tin for 15 mins before removing to a wire rack to cool completely The cake can be eaten straightaway or fed with 1-2 tbsp rum weekly, wrapped well and stored in an airtight container for up to a month.

We’d love to hear about the friendships and relationships you’ve forged over cooking. Share your stories via email at goodfoodmagazine@immediate.co.uk

2 Beat the 225g margarine and sugar together in a separate bowl using a whisk or electric whisk until pale

PER SERVING (10) 453 kcals • fat 23g • saturates 6g • carbs 41g • sugars 31g • fibre 3g • protein 7g • salt 0.3g

Mostofthemajor eventsinourlove storyhaveconsisted ofmountainsoffood

Lisa’s grandmother was from the Caribbean island Nevis (left); Alessandro grew up in Campania, Italy (above)

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good to know

Caprese chicken sandwiches, p36

HEALTHY HEALTHY BALANCED

Ponzu tofu poke bowl

Using silken tofu in this way is similar to a Japanese dish called ‘hiyayakko’, which is usually enjoyed at the height of summer.

SERVES 2 PREP 20 mins

NO COOK EASY V

1 tbsp ponzu sauce

½ tbsp rice vinegar

5g ginger, peeled and grated

1 tsp sesame oil

300g silken tofu

100g edamame beans

250g pouch cooked quinoa

100g radishes, sliced

2 carrots, peeled into ribbons

2 spring onions, finely sliced

2 small seaweed thins, crumbled

1 tsp sesame seeds

1 Combine the ponzu, vinegar, ginger and sesame oil in a bowl. Pat the tofu dry using kitchen paper and tear into chunks, then gently toss in the ponzu mixture.

2 Pour some boiling water over the edamame and set aside for 2 mins before draining thoroughly and seasoning with salt.

3 Divide the quinoa between bowls and top with the edamame, radishes and carrots. Spoon over the tofu and drizzle over the remaining dressing before scattering over the spring onions, seaweed and sesame seeds.

Caprese chicken sandwiches

These are simple to assemble and bursting with summery flavours.

SERVES 2 PREP 10 mins

NO COOK EASY

2 ciabatta rolls

1 small garlic clove

1½ tbsp basil pesto

2 ripe tomatoes, sliced 10 basil leaves

2 cooked chicken breasts, skin removed, sliced 100g reduced-fat mozzarella, sliced 60g rocket

2 tsp balsamic glaze

1 Halve the ciabatta rolls and lightly toast, then rub the garlic clove over the cut sides.

2 Spread the pesto over the roll bases, then top with the tomatoes, basil leaves, chicken and mozzarella slices, and rocket leaves. Drizzle over the balsamic and sandwich with the roll tops, then serve.

GOOD TO KNOW folate • vit c • 2 of 5-a-day

PER SERVING 574 kcals • fat 17g • saturates 5g • carbs 51g • sugars 8g • fibre 5g

• protein 52g • salt 1.6g

tip

Pop under the grill for a few minutes to melt the mozzarella for a moreish toastie.

Tomato & black bean taco salad

Perfect for those warmer evenings when you’re craving something quick, fresh and crunchy.

SERVES 4 PREP 20 mins

NO COOK EASY V

1 lime, juiced

12g coriander, finely chopped

½ tsp ground cumin

1 jalapeño pepper (deseeded if you prefer less heat), finely chopped

2 tbsp rapeseed oil

400g can black beans, drained and rinsed

200g cherry tomatoes, halved

1 romaine lettuce, chopped

198g can sweetcorn, drained

1 red pepper, finely chopped

4 crunchy taco shells

25g pumpkin seeds

1 Combine the lime juice, coriander, cumin, jalapeño and oil in a bowl. Season well.

2 Tip in the beans, tomatoes, lettuce, corn and red pepper. Toss to combine. Crumble in the taco shells and mix to coat everything in the dressing. Scatter over the pumpkin seeds and serve straightaway.

GOOD TO KNOW vegan

This salad will keep in the fridge, minus the taco shells and seeds, for a day.

Versatile Cooks Professional 30cm sauté pan

Designed for family meals and one-pot cooking, this large-capacity non-stick pan is a great addition to your kitchen cookware. Cooking meals has never been easier thanks to its 4.5-litre capacity and a non-stick ceramic interior that will not blister or peel.

Easy to clean and dishwasher-safe, it’s suitable for use in the oven and on all hob types – including electric, gas, ceramic, glass, halogen and induction – making it the ultimate addition to your cookware collection. Product code: G3585

HOW TO ORDER Visit cooksprofessional.co.uk, search for ‘sauté pan’ and use offer code GF252 at checkout. Offer ends 31 July 2023.

JUST £39.99

(RRP £44.99)* inc. p&p

£1.12 per serving

HEALTHY

Green gazpacho

For something fresh as well as satisfying, try this gazpacho, brimming with green veg.

SERVES 2 PREP 15 mins plus at least 30 mins chilling NO COOK EASY V

200g fresh or frozen peas

75g crusty bread, torn into chunks

600ml hot vegetable stock (ensure vegan, if needed)

1 cucumber, roughly chopped

1 garlic clove, roughly chopped

½ avocado, peeled, halved, stoned and roughly chopped

2 tsp white wine vinegar

½ green chilli (deseeded if you prefer less heat), roughly chopped

2 spring onions, finely sliced

125g cherry tomatoes, roughly chopped

10g parsley, leaves picked

2 tbsp extra virgin olive oil

crusty bread, to serve

1 Put the peas and bread in a large heatproof bowl, pour over the stock and leave for 2 mins before carefully pouring into a jug blender. Season well. Tip in the cucumber, garlic, avocado, vinegar, chilli and most of

the spring onions, tomatoes and parsley. Blend until smooth and season to taste. Chill for around 30 mins. Will keep covered and chilled for up to three days

2 Spoon the gazpacho into bowls and drizzle over the olive oil. Scatter over the remaining spring onions, tomatoes and parsley, then serve with crusty bread.

GOOD TO KNOW vegan healthy folate fibre vit c 3 of 5-a-day

PER SERVING 429 kcals  fat 22g saturates 4g carbs 38g • sugars 13g

salt 1.2g

Shoot

Tuna, courgette & chilli chickpeas

SERVES 4 PREP 20 mins

NO COOK EASY

1 lemon, zested and juiced

15g parsley, finely chopped

10g basil, finely chopped

2 garlic cloves, crushed

1 tbsp capers, rinsed and finely chopped

1 red chilli (deseeded, if you prefer less heat), finely chopped

160g can tuna in olive oil

2 courgettes, thinly sliced

2 x 400g cans chickpeas, drained and rinsed

1 Put the lemon zest and juice in a bowl and mix with the parsley, basil, garlic, capers, chilli and some seasoning. Strain in the oil from the can of tuna (about 2 tbsp), then mix in the courgettes. Toss well to completely coat in the dressing, then set aside to soften for 15 mins.

2 Stir in the chickpeas and toss to combine everything before flaking in the tuna and tossing again.

Serve straightaway.

GOOD TO KNOW healthy low cal folate fibre

vit c 2 of 5-a-day gluten free

PER SERVING 266 kcals • fat 11g • saturates 1g

carbs 20g • sugars 2g

salt 0.4g

• fibre 8g

• protein 17g

•

£1.48 per serving

Cut down on the cost of meals with the BBC Good Food app With over 15,000 recipes to choose from, you can make affordable dinners for the whole family.

•

reduce waste

love your leftovers

Make the most of any surplus from our midweek meals

Black bean burritos

Spoon any leftover tomato & black bean salad (p36) into a large tortilla, warmed, along with cooked chicken, shredded, cooked rice and grated cheddar. Fold over the ends to enclose the filling and roll up to seal. Serve with hot sauce

Tuna pasta salad

Bulk out any leftover tuna & chickpea salad (p39) by tossing with cooled cooked pasta – ideal for a quick lunch.

Avocado dressing

Three ways with cherry tomatoes

Focaccia

Make our easy focaccia dough (at bbcgoodfood.com/recipes/ focaccia), and after its second prove, press your fingers into the dough to make dimples. Drizzle over 5 tbsp olive oil, scatter over a handful of cherry tomatoes and sea salt flakes, then bake for 20 mins at 220C/200C fan/ gas 7. You can also top with feta, olives and oregano

Prawn skewers

Marinate 300g peeled king prawns in 2 tbsp olive oil mixed with 2 crushed garlic cloves and a handful of chopped soft herbs, such as parsley and basil, for 2 hrs.

Thread onto skewers with cherry tomatoes. Cook in a hot griddle pan over a medium-high heat for 2-3 mins on each side until cooked through.

Arrabbiata

Fry 1 small onion, chopped, 2 crushed garlic cloves and 2 red chillies, finely chopped, in 1 tbsp olive oil until softened, about 10 mins. Stir in 1 tbsp tomato purée and a few cherry tomatoes, halved, and simmer with a splash of water for 10-15 mins until thickened and reduced. Season well and serve with your favourite cooked pasta

Peel, stone and halve the leftover avocado from the gazpacho (p38), then tip into a food processor with 2 garlic cloves, crushed, a small bunch of coriander, 1 chilli, the juice of 1 lime, 2 tbsp olive oil, a pinch of cumin and seasoning. Blitz until smooth. Drizzle over salad.

Smoky spring onion butter

Heat a dry frying pan over a high heat and fry any leftover trimmed spring onions (from the poke bowl on p36 and the gazpacho, p38) for 5 mins, shaking the pan occasionally until the onions are charred all over. Remove to a chopping board and cool. Finely chop the cooled onions, then mix with 100g salted butter, softened, until well combined. Tip onto a sheet of baking paper, roll into a log and chill until firm. Slice and melt over steak, or soften to spread on cheese toasties.

Discover more ways to use leftovers on the BBC Good Food Cook Smart podcast, hosted by Mallika Basu. Find out more at bbcgoodfood.com/podcasts

GOOD FOOD & SUSTAINABILITY At BBC Good Food, we seek realistic solutions to avoid food waste and packaging, and adhere to the three Rs: 1) Reducing food waste 2) Recycling packaging 3) Reusing food storage packaging and containers. To find out more, go to bbcgoodfood.com/reduce-reuse-recycle. Plus, listen to the Food Programme’s inspiring Food Waste Pioneers broadcast about people who tackle food waste issues on BBC Radio 4.

cook

TVchef

Shivi Ramoutar’s speedy one-pan supper

This 15-minute meal makes the most of budget-friendly ingredients

Micro zap bibimbap

SERVES 2 PREP 5 mins

COOK 10 mins EASY

2 minute beef steaks, cut into thin strips

2 garlic cloves, crushed

Recipe adapted from Cook Clever: One Chop, No Waste, All Taste by Shivi Ramoutar (£20, Harper Collins), available now. This recipe is supplied by the publisher and not retested by us.

2 tbsp white wine or cider vinegar

2 heaped tbsp gochujang paste, plus 1 tbsp mixed with hot water (optional)

2 tbsp soy sauce

3 tbsp toasted sesame oil

300g mixed stir-fry veg

250g pouch of microwave basmati or long-grain rice, cooked following pack instructions

2 eggs

pinch of sesame seeds, to serve

1 Mix the steak strips with the garlic, vinegar, 2 tbsp gochujang paste and soy sauce in a small bowl, along with a pinch of seasoning.

2 Heat 2 tbsp of the sesame oil a large frying pan or wok over a high heat, add the steak along with its marinade, and fry quickly (about 2 mins) until well browned. Transfer to a plate, cover and leave to rest.

3 Drizzle half the remaining sesame oil into the hot pan and stir-fry the veg for 3 mins. Spoon into serving bowls with the cooked rice.

4 Reduce the heat to medium-high, wipe the pan using kitchen paper, add the rest of the oil, then crack in the eggs and fry to your liking.

5 Add the steak to the bowls, top with the eggs, sesame seeds and a drizzle of watered-down gochujang, if you like.

Minutesteak iscookedin moments andiscosteffective,so it’salways worth havingin thefreezer

watch, listen,

The Nairn Show On iPlayer

Each month, we shine a spotlight on a British foodie event featured on BBC Two’s Coast to Coast Food Festival

The 2023 Nairn Show takes place on 29 July in the eponynous Scottish market town. The show welcomes more than 3,000 people from all over the UK. Stalls sell baked goods, meats and local produce, plus

there are various marquees hosting honey, baking and handicraft competitions.

Featured in this edition of Coast to Coast Food Festival is Norma, who’s competed at the show for 20 years – her lemon curd won in 2022.

If you want to compete with Norma’s lemon curd, get practicing with our five-star recipe: bbcgoodfood.com/recipes/lemon-curd

TV & RADIO PICKS

by DAVID CRAWFORD Deputy listings editor for Radio Times

Paula McIntyre’s Hamely Kitchen, BBC iPlayer

A BBC Northern Ireland series in which chef and writer

Paula McIntyre looks to the past and her own Ulster-Scots heritage to serve up mouth-watering recipes crafted from the finest local ingredients. In the first episode of series two (available now), she adds a modern street-food twist to traditional roozle breid, a variation on potato bread.

The Kitchen Cabinet, BBC Sounds

Catch up with the first of the new series (the 40th!) of BBC Radio 4’s culinary panel show from Westminster Kingsway College, where talk turns to the college’s founder, Auguste Escoffier, and the history and contents of “mother sauces”.

The Food Programme, Radio 4

Sheila Dillon presents a two-part look at the way we introduce food to children and toddlers. She travels to France to look at how they treat children’s food there. Listen on 11 and 18 June.

the BBQ Fireup

Be inspired to cook al fresco with these simple barbecue recipes that will keep everyone happy recipes

Greek salad & flatbreads

Cooking flatbreads on the barbecue gives them a smoky flavour. Serve with dips, salad, meat or halloumi.

MAKES 6 PREP 25 mins

COOK 15 mins EASY V

300g self-raising flour, plus extra for dusting

300g Greek yogurt

½ cucumber, deseeded and chopped

200g cherry tomatoes, quartered

1 red onion, chopped

150g feta, crumbled

100g pitted Kalamata olives, sliced small handful of parsley, chopped small handful of mint, leaves picked and chopped

2 tbsp extra virgin olive oil

1 tbsp red wine vinegar

1 Combine the flour, yogurt and 1 tsp salt in a bowl until the mixture clumps together into a dough. Tip onto a floured surface and knead briefly until smooth. Divide the dough into six equal pieces, then roll each one out into a rough oval, about the thickness of a £1 coin. Cover with a clean tea towel while you repeat with the rest of the dough, stacking the flatbreads with plenty of flour between them to prevent them from sticking together.

2 Combine remaining ingredients for the salad. Season. Heat a dry griddle pan over medium heat, or wait until the coals are ashen in a barbecue, and cook the flatbreads for 2-3 mins on each side until golden brown and charred in spots. Keep warm under a tea towel until ready to serve. Best eaten on the day Serve with the salad.

Cookingtheflatbreads onthebarbecuegives themasmokyflavour

BBQ pineapple with chocolate coconut sauce

SERVES 4 PREP 5 mins

COOK 25 mins EASY V

1 large pineapple

200g dark chocolate

2 tbsp golden syrup

400ml can coconut milk

mint leaves, to serve (optional)

1 Cut off the top and bottom of the pineapple, then run a knife under the skin all the way around to remove it. Cut away any remaining eyes (small holes in the flesh). Cut the pineapple through the core into eight wedges, and remove the core from each wedge. Slide the wedges onto metal skewers.

2 Warm the chocolate, golden syrup and coconut milk in a pan over a low heat, stirring until the chocolate has melted and the mixture is smooth. Alternatively do this in a pan on the cooler side of the barbecue. Keep warm until you’re ready to serve.

3 Cook the pineapple wedges over ashen coals on the barbecue or in a hot griddle pan over a medium-high heat for 5-6 mins on each side, or until the pineapple is lightly charred in spots. Put the wedges on a serving platter. Drizzle over the chocolate sauce and scatter with some mint leaves, if using. Serve with any remaining chocolate sauce on the side for dunking.

GOOD TO KNOW  vit c 1 of 5-a-day gluten free PER SERVING 545 kcals • fat 38g • saturates 27g • carbs 40g • sugars 33g • fibre 8g • protein 6g • salt 0.1g

BBQ meatball subs

SERVES 6 PREP 25 mins plus at least 30 mins chilling COOK 40 mins

EASY ❄

250g 12% fat beef mince

250g pork mince or sausagemeat small handful of parsley, finely chopped

1 tsp garlic granules

25g fresh breadcrumbs

6 hot dog buns

100g grated mozzarella or cheddar (or use a mixture)

For the sauce

1 tbsp olive oil, plus extra for brushing

2 garlic cloves, crushed

400g can chopped tomatoes

2 tbsp barbecue sauce

1 tsp dried oregano

1 tsp caster sugar

1 Combine the beef and pork mince in a bowl with the parsley, garlic granules, breadcrumbs and some seasoning using your hands to make sure the ingredients are completely incorporated. Roll the mixture into 24 walnut-sized balls. Using six metal skewers, push four meatballs onto each skewer, transfer to a plate, cover and chill for at least 30 mins. Will keep chilled for up to a day.

2 To make the sauce, heat the oil in a saucepan over a medium heat and sizzle the garlic for 30 seconds. Tip in the tomatoes, barbecue sauce, oregano and sugar, and season well. Bring to a simmer, then reduce the heat to low and bubble for 15 mins until the sauce is thick and rich –you can add a splash of water if it starts to look too dry.

3 Brush the chilled meatball skewers with a little oil, then cook under a hot grill, in a griddle pan

over a medium-high heat or on the barbecue over ashen coals for 5-8 mins on each side until the meatballs are deep brown and sizzling. To check they’re ready, cut one in half – there should be no pink meat left in the middle. Set aside and keep warm.

4 Spread some of the sauce into each bun, then lay a meatball skewer on top. Hold the bun in one hand and carefully pull out the skewer with the other. Top with any remaining sauce. Scatter a handful of the cheese over each bun, then return to the barbecue (putting them on the cooler side), close the lid and warm for a few minutes until the cheese has melted. Or, do this under a hot grill. Watch carefully to ensure they don’t burn.

BBQ halloumi & corn salad

SERVES 4 PREP 15 mins

COOK 10 mins EASY V

1 red onion, chopped

1 large avocado, peeled, stoned, halved and chopped

200g cherry tomatoes, halved

2 limes, juiced

2 tbsp extra virgin olive oil, plus extra for brushing

2 sweetcorn cobs, any husks removed

pinch of smoked paprika

200g block halloumi, cut into cubes small bunch of coriander, roughly chopped

1 Tip the chopped onion, avocado and cherry tomatoes onto a large platter. Drizzle over the lime juice

and oil, and season with a pinch of salt. Toss to combine and set aside.

2 Light the barbecue or heat a griddle pan over a high heat. Brush the corn cobs with a little oil, then sprinkle over the paprika and a little salt. Thread the halloumi onto metal skewers and cook alongside the corn cobs over ashen coals until the halloumi is golden and the corn is lightly charred in spots.

3 Cool the corn slightly, then stand the cobs upright on a board, one by one, and carefully slice off the kernels. Toss the corn into the salad along with the halloumi, then scatter over the coriander and toss again to combine. Best served straightaway while still warm, but can be eaten at room temperature

Honey harissa lamb chops

Different types of harissa vary in heat, so it’s worth tasting before brushing this chilli paste over the lamb, then adjusting the amount to suit your preference if needed.

SERVES 4 PREP 10 mins plus at least 30 mins chilling COOK 15 mins EASY

2 tsp ground cumin

1 tsp ground coriander

2 garlic cloves, crushed

1 tsp dried oregano

½ lemon, zested and juiced

2 tbsp olive oil

8 lamb chops

1 tbsp rose harissa

1 tbsp honey

1 Combine the cumin, coriander, garlic, oregano, lemon zest and juice, the olive oil and some seasoning in a large bowl. Put the lamb chops on a board and lightly bash the eye (the meatiest part) of each one with a mallet or rolling pin to flatten slightly. Put the chops in the bowl with the marinade and turn to fully coat. Cover and leave to marinate for at least 30 mins. Will keep chilled for up to a day.

2 Take the lamb out of the fridge 30 mins before cooking, if it’s been chilled. Mix the harissa and honey together in a bowl. Cook the lamb chops under a hot grill, in a griddle pan over a high heat or over ashen coals on the barbecue for 5-7 mins on each side, brushing the harissa mixture all over them during the final 1-2 mins. When ready, the chops should be caramelised and the fat sizzling – they will be slightly pink in the middle. Transfer to a plate, cover and leave to rest for a few minutes before serving.

GOOD TO KNOW iron • gluten free PER SERVING 520 kcals • fat 38g • saturates 16g • carbs 5g

• sugars 5g

• fibre 1g

• protein 38g • salt 0.4g

For more guidance on barbecuing for best results, go to bbcgoodfood.com/ how-use-barbecue-coals

great

healthy diet plan

how to use the plan

Discover plenty of feel-good recipes that help to support mood, gut health and healthy weight loss

WHAT MAKES THE PLAN HEALTHY?

Along with providing nutritious inspiration for a variety of dietary needs, our recipes focus on ingredients that support gut health and mood.

The health of your gut plays an important role in many aspects of health and well-being, even our emotions. That’s why we’ve included lots of plant foods in our plan. The wider the range of fibre-packed plant foods you eat (ideally, 30 per week), the happier you and your gut bacteria are likely to be.

The secret to success is being organised, which is why we suggest using the Saturday before you start the plan to shop for ingredients and prep ahead of busier days. We’ve also cut down the time spent in the kitchen – the majority of recipes serve four or more, so you’ll only need to cook once and enjoy leftovers with minimum effort for lunch or dinner on another day.

HOW

ARE THE PLANS DESIGNED?

Achieving the right nutrition through a healthy, balanced diet can improve your mood, support energy levels as well as help you think more clearly. Our plans are packed with colourful fruit and veg, and ensure they provide at least all of your five-a-day. Minimally processed ingredients with healthy fats, lean proteins and slow-release carbs in the form of fibre-rich wholegrains and pulses are also top of our list, plus

fermented ingredients like live yogurt, cheese and olives. A combination of these is associated with better digestion, a stronger immune system and improved mindset, so you can expect to feel more energised and sharper. Our recipes have been analysed without additional salt. Spices and herbs provide layers of flavour, but if you feel the need to season, do so in moderation. This seven-day plan provides between 1,200 and 1,500 calories per day for a moderate shortfall, allowing for steady, controlled weight loss. If that isn’t your goal, or your lifestyle requires a higher calorie intake, you can find lots of healthy snacks at bbcgoodfood.com/ healthy-snacks

As with any lifestyle or diet change, we encourage you to speak to your GP if you have any concerns or health issues before following our plans. If you’re vegetarian, turn to page 63 to see our meat-free plan. For our vegan plan, visit bbcgoodfood.com/vegan-healthydiet-plan.

WHAT TO EAT WHEN YOU EXERCISE

Staying active is key for overall physical and mental well-being. Find recipes that are especially useful if you follow an exercise plan – just look for the shoe symbol, above. For more information on the benefits of exercise, go to: bbcgoodfood.com/active-diet-plan.

tip

If you’re inspired to eat healthily for the long-term, look out for a new Healthy Diet Plan recipe in every issue of BBC Good Food, so you can feel great all year long. Find even more recipes at bbcgoodfood. com/healthydiet-plan-extrarecipes.

Scanthe QRcode to access your Healthy Diet Plan, and discover shopping lists, guides and our exclusive online vegan plan.

SUNDAY

your 7-day summer diet plan

BREAKFAST

Potato hash with greens, p54

Chunky vegetable soup, p56

DINNER

Chicken koftas with hummus & salad, p58

MONDAY

Healthy homemade granola, p55

Chunky vegetable soup, p56

Chicken koftas with hummus & salad, p58

TUESDAY

Overnight oats with apricots & yogurt, p55

Spaghetti with tomatoes & walnuts, p59

Fresh salmon niçoise, p60

WEDNESDAY

THURSDAY

Overnight oats with apricots & yogurt, p55

Healthy homemade granola, p55

Fresh salmon niçoise, p60

Bean & quinoa salad with orange, p59

Turkey chilli, p57

FRIDAY

Healthy homemade granola, p55

Turkey chilli, p57

Spaghetti with tomatoes & walnuts, p59

Healthy fish korma, p61

SATURDAY

Healthy homemade granola, p55

Bean & quinoa salad with orange, p59

Healthy fish korma, p61

rise and shine

Potato hash with greens

Peppers are packed with vitamin C and spinach is rich in iron, so they make a great combo with hearty potatoes. In fact, our brunch packs in three of your five-a-day.

SERVES 2 PREP 10 mins

COOK 40 mins EASY V

2 Meanwhile, heat the oil in a large non-stick frying pan over a medium heat and cook the onion for 5 mins, stirring frequently until starting to colour. Add the pepper and cook for 5 mins more.

3 Crush the cooked potatoes using a masher. Stir them into the onion and pepper, along with the paprika and tarragon. Cook for 5-10 mins, turning occasionally so they brown.

340g baby potatoes, any larger ones halved

1 tbsp rapeseed oil

1 onion (200g), finely chopped

1 green pepper, deseeded and diced

1 tsp smoked paprika

2 tbsp tarragon leaves, chopped 160g baby spinach

2 eggs

1 Boil the potatoes for 15-20 mins until almost tender, then scoop into a bowl using a slotted spoon. Keep the water for later.

4 Return the potato water to a low heat. Add the spinach to the hash and stir through to wilt. Crack the eggs into the potato water once it’s simmering and poach them for a few minutes until cooked to your liking. Remove from the pan using a slotted spoon. Serve the hash topped with the eggs.

tip

Because our plans use minimum fat, it’s well worth investing in a good set of non-stick pans.

Fuel up with a nutritious, filling breakfast – and to make life easier, you can prep the oat recipes ahead

Overnight oats with apricots & yogurt

Soaking oats overnight is great for a speedy breakfast the next day, and it makes them easier to digest. Antioxidant-rich chia seeds and apricots are thought to benefit heart health.

SERVES 4 PREP 10 mins plus overnight soaking COOK 5 mins

EASY V

FIBRE 1 OF 5-A-DAY VEGAN

200g oats

50g chia seeds

1 tbsp vanilla extract

550ml almond milk, or cow’s milk (if non-vegan)

1 tsp rapeseed oil

320g pack fresh apricots, stoned and quartered

400g pot fortified oat or plain bio yogurt

4 tsp sunflower seeds

Healthy homemade granola

Shop-bought granola can have a lot of added sugar, but our crunchy version is sweetened with prunes. Studies suggest that eating prunes regularly preserves bone density and because they are full of fibre, supports gut health.

SERVES 8 (makes 400g) PREP 10 mins plus cooling

COOK 20 mins EASY V

FIBRE VEGAN HEALTHY

290g can pitted prunes in natural juice, drained

1 orange, zested and juiced

2 tbsp tahini

350g oats

25g flaked almonds

25g sunflower seeds

25g pumpkin seeds

2 x 400g pots fortified soya or plain bio yogurt

1 Heat the oven to 200C/ 180C fan/ gas 6 and line a large baking tray with baking parchment.

1 Mix the oats and chia in a bowl with the vanilla and almond milk. Cover and chill overnight.

2 Heat the oil in a small non-stick pan. Add the apricots in a single layer, then cover the pan and cook over a low heat for 5 mins, until softened. Stir well and cook a few minutes more if needed – they will cook a little more in the residual heat as they cool. Cover and keep chilled until needed.

3 The next day, stir the yogurt into the oats and spoon into tumblers, small jars or small bowls. Top with the cooked apricots and sunflower seeds. Will keep covered and chilled for up to four days

2 Put the prunes, orange zest and juice in a small bowl, add the tahini and mash it all together to make a paste. Tip the oats into a large bowl, then add the prune mixture and knead it all together using your hands, as though you’re making a crumble topping, until all the oats are coated and sticky. Spread out on the prepared tray and bake for 20 mins, turning the oats every 5 mins to help them cook evenly and drive off as much steam as possible.

3 Remove from the oven and stir the almonds and seeds onto the tray, then cool quickly by tossing the mixture. Once completely cooled, the granola will keep for two weeks in an airtight container.

4 Measure 50g granola per serving and enjoy with 100g soya yogurt.

GOOD TO KNOW vegan • healthy • fibre

PER SERVING 336 kcals • fat 13g • saturates 2g • carbs 40g • sugars 8g • fibre 6g • protein 13g • salt 0.3g

tip

Oats contain a unique source of fibre, called beta glucan, that nourishes and restores healthy gut bacteria.

Cooking

orange fruit and vegetables, like apricots, in a little oil is a clever way to increase your absorption of their health-promoting carotenoids.

making meals go further

Chunky vegetable soup

Here, the cottage cheese in the gluten-free dumplings is a rich source of calcium, which plays a major role in bone health and the prevention of osteoporosis.

2 tbsp rapeseed oil

2 leeks (350g), sliced

3 garlic cloves, finely grated

300g baby potatoes, sliced

1 litre vegetable stock, made with 2 tsp bouillon powder (gluten-free, if needed)

250g asparagus, stems cut into chunks, tips separated

160g baby frozen broad beans or soya beans

400g can borlotti beans, drained

4 tomatoes, chopped

30g pack of basil, stems and leaves separated and finely chopped

For the dumplings

300g tub cottage cheese

75g gram (chickpea) flour, sifted

1 egg, beaten

3 tbsp basil stems and leaves (taken from the 30g in the soup ingredients above)

1 First, make the dumplings. Tip the cottage cheese into a bowl and mash to smooth slightly. Mix in the flour, egg and basil, then set aside for about 10 mins for the flour to absorb the moisture.

2 Meanwhile, heat the oil in a large pan over a medium heat and fry the leeks, garlic and potatoes for 10-15 mins, or until softened. Pour over the bouillon, then add the asparagus stems, all of the beans, the tomatoes and and remaining basil stems. Bring to the boil, then reduce the heat to a simmer, cover and cook over a medium heat for 10 mins until the veg is tender. Stir in the asparagus tips and remaining basil leaves, and cook a few minutes more. Set aside.

3 Heat a deep frying pan filled with water to a gentle simmer, then use an ice-cream scoop to scoop eight dumplings into the simmering water. Cook for 5 mins, or until the

dumplings rise to the surface.

4 To serve, divide two portions of soup between bowls and top each with two dumplings. Keep the rest for another day. Will keep chilled in an airtight container for four days Reheat in a pan for 10 mins over a low heat until piping hot.

tip

Cottage cheese has a high protein-to-calorie ratio, making it an ideal choice for a more sustaining lunch.

Preparing fresh veg takes a bit of time, but most of these recipes create leftovers for whipping up speedy meals later in the week

Turkey chilli

Packed with healthy ingredients, you can’t go wrong with this delicious and comforting bowl. It provides all five of your fivea-day, plus plenty of gut-friendly herbs and spices.

SERVES 4 PREP 20 mins

COOK 45 mins EASY ❄ 5 OF

1 tbsp rapeseed oil

500g turkey thigh mince (7% fat)

2 large garlic cloves, finely grated

1 chilli, deseeded and chopped

½ tsp dried oregano

2 tsp ground coriander

1 tsp ground cumin

1 tbsp smoked paprika

500g carton passata

2 x 400g cans red kidney beans, drained (liquid reserved)

2 tsp vegetable bouillon powder

2 red peppers, deseeded and diced

4 small sweet potatoes (about 140g each)

2 avocados

1 lime, juiced

1 Heat the oil in a large pan over a medium heat, then tip in the mince and break it up using a wooden spoon. Stir in the garlic and chilli, and cook for 10 mins until the mince is cooked through. Add the herbs and spices, and cook for a minute more.

2 Pour in the passata, the reserved liquid from the beans, the bouillon powder and peppers. Cover and cook for 15-20 mins until slightly thickened. Tip in the beans and cook for 3-5 mins more.

tip

Rich in plant compounds called polyphenols, herbs and spices support beneficial gut microbes.

3 Meanwhile, prick two of the sweet potatoes all over using a fork, then microwave on high for 7-10 mins until tender. Mash one of the avocados with half the lime juice in a small bowl.

4 To serve, halve the potatoes and spoon over half the chilli, then finish with the mashed avocado. Chill the remainder for another day. The chilli will keep covered and chilled for four days or frozen for three months

Reheat in a microwave or pan over low heat until piping hot. Serve with the remaining sweet potatoes and mashed avocado and lime juice, as described above.

healthy

Chicken koftas with hummus & salad

The tahini used in the hummus is made from sesame seeds, and studies suggest that sesamol (found in the seeds) has anti-inflammatory properties.

SERVES 4 PREP 35 mins

COOK 10 mins EASY

IRON 4 OF 5-A-DAY FIBRE

500g chicken mince (5% fat)

1 egg

3 tbsp oats

1 tsp dried oregano

1 lemon, zested

2 tsp ground coriander

½ tsp ground cumin

2 tbsp chopped parsley (taken from the 30g in the salad ingredients, right)

½ tsp rapeseed oil, for frying

For the hummus

2 x 400g cans chickpeas, drained (liquid reserved)

2 tbsp tahini

1 lemon, juiced (about 3 tbsp)

1 garlic clove

2 tbsp extra virgin olive oil

For the salad

2 large red onions, halved and thinly sliced

1 lemon, juiced

30g chopped parsley

200g cucumber, cut into chunks

4 tomatoes, cut into wedges

1 Using your hands, combine all of the ingredients for the kofta, except the oil. Set aside.

2 Tip all the hummus ingredients into a bowl, along with 3 tbsp of the chickpea liquid, then blitz with a hand blender until smooth. If you prefer a looser texture, add more of the chickpea liquid and blend again.

3 For the salad, tip the onions into a bowl with the lemon juice and scrunch using your hands to help soften them. Add the chopped parsley and set aside.

4 Shape the koftas into 16 balls. Heat the rapeseed oil in a large

non-stick frying pan over a medium heat and fry the koftas for 5 mins on each side until browned and cooked through. To finish on a barbecue, cook until they just hold their shape, then thread onto skewers. Cook for 4 mins on each side on the barbecue. Uncooked koftas will keep chilled in an airtight container for a day.

5 Divide half of the hummus between two plates. Mix half the quick-pickled onions with half of the cucumbers and tomatoes, then serve the salad with the koftas and hummus. Chill the remaining portions for another day. Will keep covered and chilled for up to two days.

tip

There is some evidence to indicate that plant compounds, including sesamol and sesamin found in sesame seeds, can brighten stress-induced low mood.

Bean & quinoa salad with orange

Soya beans and quinoa provide a good protein boost in this vibrant salad. Protein is critical for energy levels, carrying oxygen throughout the body in the blood. It also helps make antibodies to fight infections.

SERVES 4 PREP 15 mins

COOK 25 mins EASY V

3 OF 5-A-DAY FIBRE IRON

120g quinoa

320g celery, strings removed if tough, sliced

320g frozen soya beans

2 tbsp extra virgin olive oil

3 tbsp apple cider vinegar

8 spring onions, trimmed and thinly sliced

30g flat-leaf parsley, chopped 4 tbsp chopped mint (optional)

4 small oranges, peeled and segmented

120g feta, crumbled

1 Tip the quinoa and celery into a pan and cover with plenty of water. Bring to the boil, then reduce the heat and simmer for 10 mins. Add the soya beans, bring back to the boil and cook for 7 mins more. Drain well, tip into a bowl and set aside.

2 Add the oil, vinegar and spring onions, and leave to cool slightly before stirring in the parsley and mint. Serve two portions topped with half the segmented oranges and half the feta crumbled over. Chill the remaining salad for another day, then segment the remaining oranges and crumble over the feta just before serving. Will keep chilled in an airtight container for up to three days

GOOD TO KNOW healthy • low cal • fibre • vit c • iron • folate • 3 of 5-a-day • gluten free PER SERVING 375 kcals • fat 18g • saturates 6g • carbs 30g • sugars 14g • fibre 10g • protein 19g • salt 1g

Spaghetti with tomatoes & walnuts

SERVES 4 PREP 15 mins

COOK 35 mins EASY V

VEGAN 3 OF 5-A-DAY FIBRE

350g wholemeal spaghetti

2 tbsp rapeseed oil

2 aubergines (about 550g), each sliced into 4 lengthways, then cut into cubes

4 large garlic cloves, finely chopped

3 tbsp tomato purée

1 tbsp balsamic vinegar

250ml vegetable stock, made with

1 tbsp bouillon powder (vegan, if needed)

330g cherry tomatoes, halved

30g pack of basil, chopped

1 tbsp capers

50g walnut pieces, lightly toasted and chopped if large

1 Cook the spaghetti following pack instructions, then drain, reserving 150ml of the cooking water. Meanwhile, heat the oil in a large

non-stick pan over a medium heat. Add the aubergine and garlic, stir well, then cover and cook for 8-10 mins, stirring a few times.

2 Mix in the tomato purée and vinegar, and cook for 2-3 mins more. Pour in the stock, then cover and cook for a further 10-15 mins until the aubergine is tender when pierced with a knife.

3 Add the cherry tomatoes and cook for a few minutes more until softened but still holding their shape. Stir in the basil, capers and walnuts, then toss through the spaghetti, adding a little of the reserved pasta water if needed to loosen. Serve half straightaway. Keep the remainder for another day. Will keep covered and chilled for up to four days. Reheat in a pan over a low heat with a splash of water until piping hot.

Fatty fish, like salmon, are rich in omega-3 fatty acids – important for brain function, these fats also play a role in supporting the balance of our beneficial gut bacteria.

Fresh salmon niçoise

On a balmy summer evening, a warm salad is satisfying yet light. Traditionally, niçoise is made with canned tuna, but the omega-3 fatty acids in the fish don’t make it through the canning process, so we’ve used wild salmon instead.

SERVES 4 PREP 15 mins

COOK 23 mins EASY

3 OF 5-A-DAY VIT C LOW CAL

1 red onion (about 130g), finely chopped

2 tbsp apple cider vinegar

2 tbsp extra virgin olive oil

12 pitted Kalamata olives, quartered

2 tbsp chopped dill

2 tsp chopped tarragon leaves

400g small baby potatoes

2 eggs

320g fine green beans, trimmed

4 wild salmon fillets (about 100-125g each), defrosted if frozen

2 x 160g Little Gem lettuces,

1 shredded

4 tomatoes, cut into wedges

1 Combine the onion, vinegar, oil, olives and herbs in a medium bowl.

2 Boil the potatoes in the base of a steamer for 10 mins. Add the eggs (top up with boiling water from the kettle if they’re not submerged). Tip the green beans into a pan and put the steamer on top, then cook for 8 mins more.

3 Remove the potatoes and eggs from the steamer, but don’t drain. Add the salmon to the water and cook for 5 mins. Stir the warm potatoes into the dressing.

4 To serve, divide half the lettuce between two plates (or pile onto one platter) along with half the green beans and tomatoes, then spoon half the dressed potatoes on top. Remove and discard any skin from the salmon, then flake half the fish over the salad. Peel one egg, halve and serve one half over each salad. Chill the remaining ingredients for the next day to eat cold. Will keep covered and chilled for up to a day.

GOOD TO KNOW healthy • low cal

• omega 3

• folate

• fibre • vit c

• 3 of 5-a-day

• gluten free PER SERVING 404 kcals

• fat 19g • saturates 4g

• carbs 23g

• sugars 9g

• fibre 8g

• protein 31g

• salt 0.6g

Healthy fish korma

Korma is normally loaded with high-calorie almonds and cream. We’ve created the same creamy texture using courgette and yogurt, along with some almonds and cod, for a low-fat version.

SERVES 4 PREP 20 mins

COOK 35 mins EASY

LOW FAT IRON FOLATE

250g brown basmati rice

2 tsp rapeseed oil

220g brown onions, finely chopped

25g ginger, peeled and finely chopped

1 large courgette, (about 260g), peeled and cut into cubes

2 tsp ground turmeric

1 tbsp ground coriander

1 tsp ground cumin

150ml vegetable stock, made with

1 tsp bouillon powder

2 tbsp ground almonds

100ml coconut or plain bio yogurt

2 x 280g packs cod loins (4 loins)

For the salad

2 red onions (170g), finely chopped

1 lemon, juiced

30g pack of coriander, finely chopped

1 red chilli, finely chopped

2 small bananas, peeled and sliced

1 Boil the rice for 25 mins until tender. Meanwhile, heat the oil in a wide, non-stick pan over a medium heat and fry the onions and ginger for 8-10 mins, covered, until softened. Add the courgette, spices and stock, then cover and simmer for 10 mins until the courgette is tender. Remove from the heat.

2 Blitz the mixture directly in the pan using a hand blender until smooth, then return to a low heat heat and stir in the ground almonds and yogurt.

3 Submerge the cod in the sauce and cook, covered, for 8-10 mins until the fish flakes easily. Meanwhile, combine half each of the onions, lemon juice, coriander, chilli and banana slices for the salad. Serve half the rice with half the korma and the salad. Leave the remainder to cool completely, then chill to eat another day with the rest of the salad. Will keep chilled in an airtight container for two days. Reheat in a pan over a low heat or microwave until piping hot. GOOD

tip

Bananas are a useful source of tryptophan, an amino acid needed to produce the mood-regulating hormone serotonin.

TO EMBRACE DAiRY Y FREEDOM OUR WAY

DiSCOVER DELiCiOUS DAiRY THAT’S EASiER TO DiGEST

*Easier to digest for those who may have gastro-intestinal discomfort caused by lactose intake.

STRENGTH COMES FROM WITHIN

SUNDAY

your 7-day vegetarian plan

BREAKFAST

Potato hash with greens, p54

Kale soup, p68

DINNER

Chilli cornbread pie, p67

MONDAY

Healthy homemade granola, p55

Egg-fried noodles with beansprouts, p68

Halloumi pasta, p66

TUESDAY

Overnight oats with apricots & yogurt, p55

Halloumi pasta, p66

Chilli cornbread pie, p67

WEDNESDAY

THURSDAY

Overnight oats with apricots & yogurt, p55

Healthy homemade granola, p55

Kale soup, p68

Spicy chickpea stew, p65

FRIDAY

Healthy homemade granola, p55

Spicy chickpea stew, p65

One-pot five-spice rice, p64

SATURDAY

Healthy homemade granola, p55

Moroccanstyle vegetable platter, p64

Moroccanstyle vegetable platter, p64

One-pot five-spice rice, p64

Spinach crespolini, p70

meat-free mains

Enjoy a wide array of filling vegetarian dishes

One-pot five-spice rice

Start with 1/2 tsp of five-spice here as it’s quite a strong flavour, but you may want to add more. There’s also ginger in this, which is thought to up the rate at which food travels through the system, potentially easing bloating and pain. (Swap cashews for water chestnuts if you don’t eat nuts.)

SERVES 4 PREP 15 mins

COOK 40 mins EASY V LOW

1 tbsp rapeseed oil

2 garlic cloves, thinly sliced

25g ginger, peeled and finely shredded

½-1 tsp Chinese five-spice powder

1 fresh chilli, deseeded and sliced

2 red peppers, deseeded and diced

Moroccan-style vegetable platter

Nasunin, the purple tone in aubergine, helps protect brain cells.

SERVES 4 PREP 30 mins

COOK 40 mins EASY V

FIBRE 5 OF 5-A-DAY FOLATE

2 tbsp rapeseed oil

2 garlic cloves, finely chopped

2 aubergines (about 500g), sliced

4 tomatoes, cut into wedges

1 tsp ground cumin

10g coriander, chopped

10g parsley, chopped

1 lemon, juiced

8 flatbreads (see recipe, p66)

250g pack cooked beetroot, sliced

2 x 80g packs pomegranate seeds

1 mint sprig (optional)

For the dip

320g frozen baby broad beans

1 tsp cumin seeds

2 large garlic cloves

1 tbsp extra virgin olive oil

1 tsp smoked paprika

200g easy-cook brown rice

650ml vegetable stock, made with 2 tsp bouillon powder

320g frozen mixed beans (broad beans, peas and French beans)

½ pack spring onions (about 8), trimmed and sliced

2 tsp sesame oil

75g roasted cashews

1 Heat the rapeseed oil in a large pan over a medium heat and fry the garlic and ginger for 5 mins. Add the five-spice, chilli, peppers and rice, then pour in the stock, cover tightly and cook for 15 mins.

2 Stir in the frozen beans and spring onions, then cover and cook for 10 mins. Check the rice is tender; if not, leave for 5 mins more. Turn off the heat, stir in the sesame oil and leave to stand, covered, for 5 mins.

3 Divide the rice between two bowls and scatter over half the cashews.

Leave the remainder to cool completely for another day. Will keep chilled in an airtight container for up to three days. Reheat in a microwave until piping hot, then add the cashews

tip

Brown rice contains the bran layer, so it retains fibre and provides nourishment to encourage the growth and activity of beneficial gut bacteria.

1 For the dip, boil the broad beans for 7 mins, then drain, reserving the cooking water. Tip into a bowl with the cumin, garlic, oil, paprika and 6 tbsp of the reserved water, then blitz using a hand blender until smooth. Spoon into two small bowls.

2 Heat the oil in a pan over a medium heat and cook the garlic and aubergines, covered, for 10 mins, stirring occasionally until tender and slightly charred. Add the tomatoes and cumin, and cook for 5-10 mins, then turn off the heat. Add the herbs and lemon juice.

3 Serve half on a platter with one bowl of dip, four flatbreads (p66) and half the beetroot, along with the pomegranate seeds and mint, if using. You can warm the flatbreads in a frying pan or microwave before serving. Chill the remainder to eat cold the next day. Will keep covered and chilled for a day

Spicy chickpea stew

A valuable plant-based protein, iron-rich chickpeas are full of fibre, so make a filling meal that encourages healthy gut bacteria. They are combined here with cauliflower, which contains choline – this nutrient plays a key role in regulating our mood and keeping our memory sharp.

SERVES 4 PREP 20 mins

COOK 45 mins EASY V IRON VIT C 5 OF 5-A-DAY

1 tbsp rapeseed oil

2 onions (320g), roughly chopped

2 green peppers, deseeded and cut into cubes

2 tsp hot chilli powder

1 tbsp ground coriander

1 tsp ground cumin

500ml carton passata

2 x 400g cans chickpeas

2 tsp vegetable bouillon powder

40g flame raisins

½ lemon, juiced, flesh scooped out and white pith removed, then zest finely chopped (you’ll need 2 tsp)

350g cauliflower florets

15g parsley, chopped

140g wholemeal couscous

40g toasted flaked almonds

1 Heat the oil in a large lidded pan over a medium heat and fry the onions for 10 mins, stirring often until golden. Stir in the peppers and cook for 5 mins more.

2 Add the chilli powder, coriander and cumin, stir briefly, then tip in the passata and chickpeas along with the liquid from the cans.

3 Stir in the bouillon powder, raisins and lemon zest, then add the cauliflower. Cover tightly and simmer over a medium heat for 15-20 mins until the cauliflower is tender. Stir in half the parsley.

4 Meanwhile, put the couscous in a heatproof bowl and pour over 175ml boiling water from the kettle.

Stir in the lemon juice, then cover and let stand for about 10 mins until the couscous has absorbed the liquid and is tender. Stir in the toasted flaked almonds and most of the remaining parsley.

5 Divide half the couscous between two plates and top with half the chickpea stew and the rest of the parsley. Leave the remainder to cool for another day. Will keep covered and chilled for up to three days. Reheat the stew in a pan over a low heat with a splash of water until piping hot. Reheat the couscous in the microwave

GOOD TO KNOW healthy • folate • fibre • vit c • iron •

Despite having a high sugar content, raisins are a healthy addition – they are loaded with fibre and contain compounds called polyphenols that act as a fuel source for our gut bacteria.

Halloumi pasta

Though it has less fat than cheddar, halloumi is often saltier, so a little goes a long way – here, we’ve cut it into cubes. If you have spinach left from your breakfast on Sunday (p54), it can be tossed through at the end to use it up, if you like.

SERVES 4 PREP 15 mins

COOK 25 mins EASY V

mins until browned. Tip onto a plate, then cook the tomatoes in the pan for 1-2 mins until softened. Tip into the bowl of halloumi.

2 Tip the courgettes and garlic into the pan, stir-fry briefly, then pour in the canned tomatoes and stir in the olives and oregano. Cover and simmer for 10 mins.

250g wholemeal penne

1 tsp rapeseed oil

120g halloumi, halved through the seam and cut into cubes

325g baby plum tomatoes on the vine, halved

320g courgettes, cut into cubes

3 garlic cloves, finely grated

400g can chopped tomatoes

6 pitted Kalamata olives, quartered

1 tsp dried oregano

10g parsley, chopped

1 Boil the pasta following pack instructions. Meanwhile, heat the oil in a large, deep, non-stick pan over a medium heat and fry the halloumi, stirring occasionally for 3

Gluten-free flatbreads

You can add a little cumin or chopped coriander to the batter, if you like.

MAKES 8 PREP 10 mins plus resting

COOK 20 mins EASY V ❄

VEGAN GLUTEN FREE LOW FAT

250g gram (chickpea) flour

1/2 tsp rapeseed oil

1 Sift the flour into a bowl and make a well in the centre. Gradually whisk in 400ml cold water to create a smooth, thick batter. Set aside to rest for 30 mins.

2 Heat the oil in a 20cm non-stick pan. Add 4 tbsp batter and swirl it around to cover the base. Cook for 1-2 mins each side. Repeat with the remaining batter until you have 8 flatbreads in total. (If you have a

3 Drain the pasta and toss in the sauce along with the parsley, halloumi and baby plum tomatoes. Serve half straightaway, then leave the remainder for another day. Will keep covered and chilled for up to three days. Reheat in a pan with a dash of water over a medium heat until piping hot.

GOOD TO KNOW healthy • low fat • low cal • calcium • fibre • vit c • 3 of 5-a-day PER SERVING 371 kcals • fat 11g • saturates 6g • carbs 48g sugars 9g fibre 9g protein 16g salt 1.1g

tip

Often overlooked as a fermented food, olives not only add flavour to a dish, but make a useful contribution to gut health as well.

non-stick pan, you shouldn’t need to add more oil.) Will keep chilled for four days or frozen for three months. Keep the flatbreads separate by stacking them with sheets of baking parchment in between.

GOOD TO KNOW vegan healthy low fat gluten free

PER SERVING 119 kcals • fat 2g • saturates 0.2g • carbs 17g • sugars 1g • fibre 3g • protein 7g • salt none

Chilli cornbread pie

Using gram flour means this recipe is gluten-free. Gram flour also contains more vitamins and minerals than wheat flour.

SERVES 4 PREP 20 mins

COOK 50 mins EASY V

VIT C FIBRE 5 OF 5-A-DAY

2 tsp rapeseed oil

2 red onions (320g), finely chopped

2 celery sticks (about 150g), sliced

1 tbsp each hot chilli powder and ground coriander

1 tsp ground cumin

3 garlic cloves, finely grated

500g carton passata

2 x 400g cans three bean salad in water

2 tsp gluten-free vegetable bouillon powder

20g coriander, leaves picked and chopped

For the cornbread

50g fine cornmeal

100g gram (chickpea) flour

1 tsp gluten-free baking powder

1 tsp hot chilli powder

1 egg

150ml bio yogurt

50ml milk

50g mature cheddar, coarsely grated

For the corn salad

1 small red onion (about 80g), finely chopped

12 pitted Kalamata olives, roughly chopped

4 tsp balsamic vinegar

2 x 198g cans sweetcorn, drained

1 bag mixed leaf salad

1 Heat the oil in a non-stick pan over a medium heat and fry the onions and celery for 8 mins, stirring often. Stir in the spices and garlic, then pour in the passata, bean salad (along with the liquid from the cans) and bouillon. Cover

tip

Sweetcorn and yellow cornmeal contribute protective carotenoids that support eye health.

and simmer for 10 mins, then stir in the coriander. Tip into a shallow ovenproof dish and cool slightly.

2 Heat the oven to 190C/170C fan/ gas 5. Tip the cornmeal, gram flour, baking powder and chilli powder into a bowl and mix well. Beat the egg, yogurt and milk together in a separate bowl, then pour into the dry ingredients and mix to make a batter. Stir in the cheese, then pour this over the bean chilli and bake for 30-35 mins until the cornbread is puffed up and golden. Combine half the ingredients for the corn salad and serve with half the chilli, reserving the rest for another day. The pie will keep covered and chilled for four days. Reheat in the microwave until piping hot.

Kale is a good source of plant-based calcium, and combined with significant amounts of vitamin K, is bone-friendly.

Egg-fried noodles with beansprouts

When hunger strikes, a quick-cook noodle dish can be a saviour. This uses beansprouts and wholemeal noodles, plus power-packed eggs.

SERVES 2 PREP 10 mins

COOK 12 mins EASY V

3 OF 5-A-DAY LOW CAL VIT C

2 dried wholemeal noodle nests (about 100g)

2 limes, juiced

1 tsp tamari

2 garlic cloves, 1 finely grated, 1 chopped

1 red chilli, deseeded and finely sliced

1 tbsp sesame or rapeseed oil

2 red onions (200g), halved and thinly sliced

15g ginger, peeled and cut into fine shreds

1 small red pepper, deseeded and cut into strips

1 tbsp medium curry powder

200g ready-to-eat beansprouts, rinsed and drained

Kale soup

Leafy green vegetables such as kale are rich in chlorophyll and a natural sugar that may help fuel the growth of healthy gut bacteria.

SERVES 4 PREP 25 mins

COOK

80g vegetarian Italian-style hard cheese, finely grated

1 Heat the oil in a large pan over a medium heat and fry the onions and garlic for 5 mins, then add the celery and peppers. Fry for another 5 mins, adding the smoked paprika in the last minute. Stir in the tomatoes, oregano and stock. Bring to the boil.

2 tbsp rapeseed oil

2 onions (320g), finely chopped

3 garlic cloves, finely grated

125g celery, chopped

2 yellow peppers, deseeded and diced

2 tsp smoked paprika

400g can chopped tomatoes

2 tsp dried oregano

1 litre hot vegetable stock, made with 3 tsp bouillon powder

150g wholemeal penne

200g green beans, trimmed and cut into short lengths

200g cavolo nero (kale), thinly sliced

160g cherry tomatoes

30g pack of basil, chopped

2 Tip in the penne, green beans and kale, bring back to the boil and cook over a medium heat for 10 mins. Stir in the cherry tomatoes and basil, and cook for a few minutes more until the tomatoes have burst.

3 To serve, spoon two portions of the soup into shallow bowls and sprinkle over half the cheese. Keep the remainder for another day. Will keep chilled in an airtight container for up to four days or frozen for up to three months. Reheat in a pan over a low-medium heat until piping hot, then serve with the remaining cheese

1 tbsp tahini

3 eggs, beaten 15g coriander, chopped

1 Cook the noodles following pack instructions. Combine the lime juice, tamari, grated garlic and chilli in a small bowl. Set aside.

2 Heat the oil in a non-stick wok or large, wide pan over a high heat and stir-fry the onions, ginger and pepper for 5 mins until softened. Stir in the curry powder and cook for a minute more. Add the beansprouts and continue cooking until the beansprouts start to soften and are piping hot. Mix in the tahini.

3 Push the veg to the side of the wok and pour in the egg – you may need a drop more oil. Stir-fry the eggs so they are mostly set, then stir the veg into the egg and add the noodles and coriander, then toss to combine. Pile into bowls and serve with the sauce on the side.

tipEggs are a great source of hard-to-get nutrients like vitamin D and B12, as well as the mineral iodine.

wholesome snack

Spicy chicken with satay dip

This is high in protein and low-carb. If you’re vegetarian or vegan, swap the chicken for extra-firm tofu.

SERVES 2 PREP 10 mins

COOK 8 mins EASY

HEALTHY GLUTEN FREE 1 OF 5-A-DAY

1 garlic clove, finely grated

1 tsp rapeseed oil

1 tsp medium curry powder

175g skinless chicken breast

160g cucumber, cut into batons

For the dip

75g coconut, soya or bio yogurt

1 tbsp crunchy peanut butter

¼ tsp ground cumin

½ tsp gluten-free tamari

1 Combine the garlic, oil and curry powder in a large bowl, then add the chicken, turning to coat. Heat a non-stick frying pan over a medium-low heat and fry the chicken for 5 mins until golden. Flip over, cover and cook for 3 mins more until cooked through.

2 Meanwhile, combine the ingredients for the dip in a small bowl. Slice the chicken and serve with satay sticks, cucumber batons and the dip for dunking.

Try our high-protetin pick-me-up to keep you going between meals

Spinach crespolini

As well as supporting eye and bone health, spinach has antiinflammatory properties. By cooking tomatoes for the sauce, you increase their antioxidant levels. But, you also reduce the vitamin C content, so we’ve included them both ways.

SERVES 2 PREP 25 mins

COOK 45 mins EASY V

VIT C 5 OF 5-A-DAY FOLATE

50g spelt wholemeal flour

1 egg

100ml milk

½ tsp rapeseed oil

250g baby spinach

generous grating of nutmeg

1 large garlic clove, finely grated

80g ricotta

2 tbsp vegetarian Italian-style hard cheese, finely grated

For the sauce

400g can chopped tomatoes

10g basil

½ tsp vegetable bouillon powder

1 garlic clove, crushed

For the salad

2 tsp balsamic vinegar

1 small red onion (about 80g), finely chopped

80g diced celery

3 handfuls of rocket

160g cherry tomatoes

1 Whisk the flour and egg together, then gradually whisk in the milk to create a smooth pancake-style batter. Pour into a jug.

2 Heat the oil in a 19cm non-stick pan over a medium heat, tip in a quarter of the batter, and swirl to cover the base. Cook briefly until just set, then flip over using a palette knife and cook the other side until just golden. Lift onto a plate, then repeat with the remaining batter to make four pancakes in total.

3 Meanwhile, heat a second large non-stick pan over a medium heat and cook the spinach, nutmeg and garlic for about 5 mins, stirring with a wooden spoon until the spinach has completely wilted. Remove from the heat and cool slightly, then beat in the ricotta. Spoon a quarter of the spinach filling down the centre of each pancake, then roll up into a sausage and arrange snugly in an ovenproof dish. Heat the oven to 200C/180C fan/gas 6.

4 To make the sauce, put the canned tomatoes, basil, bouillon and garlic in a bowl, and blitz using a hand blender until completely smooth (or do this in a jug blender). Pour the sauce over the pancakes and scatter over the cheese. Bake for 30 mins until browned and bubbling at the edges. For the salad, combine the vinegar, onion and celery. Just before serving, toss the onion mixture with the rocket and tomatoes, and serve with the filled pancakes.

tip

Containing protein, mostly in the form of whey, ricotta is a great addition for those looking to support muscle mass, and is a great postexercise choice.

NEW GOOD FOOD HEALTH PODCAST

In June, health editor Tracey Raye and guests speak on topics including gut health, weight loss, menopause and burnout. Scan the QR code to listen in for expert advice, personal stories and lots of easy to implement tips on supporting and managing your most searched-for health concerns.

Want to keep your Healthy Diet Plan going?

Download Nutracheck, the UK’s leading calorie and nutrient tracking app, and combine our Healthy Diet Plan recipes with a personalised calorie, nutrition and exercise tracker, for a flexible way to achieve your health and weight goals.

Bring a touch of something special to your cook-outs this summer with this fantastic offer for BBC Good Food readers.

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Saliha ahmood Ahmed’s

favourite dish lamb & pea samosas

The doctor, former BBC MasterChef winner and Saturday Kitchen regular shares a favourite snack from her childhood recipe

photograph

HANNAH TAYLOR-EDDINGTON

As well as being a regular guest on BBC One’s Saturday Kitchen, Dr Saliha Mahmood Ahmed is an NHS gastroenterologist, winner of BBC One’s MasterChef in 2017, and has three cookbooks to her name, including Khazana, which explores Indo-Persian cuisine and her travels through India, and her latest, The Kitchen Prescription, in which she combines her career as a doctor with her love of food to help people improve their gut health. She also started a campaign called No Hungry Staff to provide NHS staff with hot food 24/7. Here, Saliha shares the story behind one of her favourite recipes – lamb & pea samosas.

“I was born into a foodie South Asian family where the women were fantastic cooks. I grew up immersed in this environment and it came quite naturally to me. My culture nurtured a love of cooking, but there were also a set of beliefs surrounding it – that it was a ‘woman’s job’ – that needed to be addressed. By being a modern 21st-century woman and career person, I have tried to break some of those old societal expectations.

“Despite my mum working as a full-time doctor, we ate fresh, home-cooked food every day. For the most part, this was Pakistani food, for which she had precooked parts of the recipe on the weekend to make assembling the final dish easy. Many years later, I was put onto a pivotal path to becoming a chef when, unbeknown to me while I was on maternity leave, my husband applied to the 2017 MasterChef series on my behalf. It was humbling and empowering to become the first doctor to win the show.”

Shoot directors FREDDIE STEWART AND LAURIE NEWMAN | Food stylist PHIL MUNDY | Stylist FAYE WEARS

Samosa chaat

Istillrememberevery crunchofperfectly savoury,crispcrust

“My favourite dish is lamb & pea samosas – we have them for any happy occasion. My grandmother and her sisters lived in Bradford, and would have long afternoons preparing hundreds of them while gossiping about family politics and sipping cups of chai.”

In her book Foodology (£22, Yellow Kite), Saliha remembers the first time she tried them: “When I was a child, my cousin Zain and I were dragged along with the rest of our family to visit a distant relative. Zain and I sat at the dining table on our best behaviour, waiting for lunch to be served. When the aroma of deep-fried pastry wafted from the kitchen, filling the air with the scent of celebration, we knew without having to look that the samosas had arrived. These were not any old shop-bought, defrosted samosas – they were the real deal. Heavenly, golden triangles, homemade by an elderly relative who had made them a thousand times before, for a thousand family celebrations.

“I still remember every crunch of perfectly savoury, crisp crust, each encasing the perfect amount of filling. Every mouthful gave you a substantial amount of spiced, fatty, moist lamb mince, tempered gently with the sweetness of bright green British garden peas. Next to the samosas was a huge glass bottle of tomato ketchup, which we dunked our samosas into joyfully and without restraint. And yes, I still dunk them in ketchup!

“If you have any leftover, samosas are wonderful the next day over chaat. Heat them up in the oven, then douse them in sweetened yogurt, tart tamarind chutney, fiery green chutney and chaat masala, a few pomegranate seeds and fresh coriander – if you have it – and voila!” @salihacooks

Lamb & sweet pea samosas

SERVES 8 PREP 45 mins plus cooling and chilling COOK 30 mins MORE EFFORT ❄

150g lamb mince

1 heaped tsp cumin seeds

½ tsp garam masala

1 tsp ginger paste

1 tsp garlic paste

½ tsp paprika

2 tsp tomato purée

100g fresh or frozen peas (defrosted if frozen)

3 green chillies, finely sliced vegetable oil, for the tray and deep-frying

For the pastry

150g plain flour, plus extra for dusting

1 tsp nigella seeds (optional)

2 tbsp light olive oil

1 Heat a non-stick pan over a high heat, tip in the mince, and break the chunks into smaller pieces using a wooden spoon. Cook until browned all over, about 5-7 mins. Reduce the heat to medium-low and add the cumin, garam masala, ginger, garlic and paprika. Cook for 30 seconds until fragrant. Stir in the tomato purée and 250ml warm water. Bring to a simmer and cook for 15-20 mins until the moisture has evaporated almost completely and the fat is starting to separate out. Season with salt to taste, then remove from the heat and leave to cool. Once the mixture is at room temperature, stir in the peas and chillies. Transfer to the fridge to cool completely.

2 Meanwhile, make the pastry. Tip the flour, nigella seeds (if using), oil and 1 tsp fine sea salt into a large bowl. Slowly pour in 70ml water, stirring to form a dough, then use your hands to bring it together. Knead gently until the dough no longer sticks to the bowl, then divide into four small balls. Cover and chill for 30 mins, if you have time, or it can be used immediately.

3 Lightly flour a clean work surface, then roll each ball out into a circle that is 20cm in diameter and less than 1mm thick. Cut the circle in half to make two semi-circles. Brush a little water along the straight edge of one semi-circle and form it into a cone shape by folding the two corners in, so that they meet in the middle and one wet edge overlaps the other. Press the edges together to seal. Fill each dough cone with 2-3 tbsp filling, so it comes about three-quarters of the way up. Brush the remaining flap of pastry with a little more water and seal by pinching the edges together with your fingers, or crimp using a fork. Put the prepared samosas on an oiled tray and cover with a damp cloth so they don’t dry out. Will keep chilled for up to a day or frozen for two months, Defrost for an hour before frying.

4 Pour the oil into a large saucepan until it is three-quarters full and heat to 180C, or when a cube of bread dropped in browns within 2 mins. Fry the samosas in small batches for 4-5 mins until golden brown and crisp, turning carefully using a slotted spoon so they colour on both sides. Remove from the oil and drain on kitchen paper. Serve hot with a pickle or relish of your choice.

next month

Don’t miss Trine Hahnemann’s roast chicken with cucumber salad

Recipe adapted from Foodology by Dr Saliha Mahmood Ahmed (£22, Yellow Kite). This recipe is supplied by the publisher and not retested by us.

k

reci

Like a thesaurus of recipes. It’s so cleverly curated that each recipe comes with its own Cook Mode, so it saves battery... This is my go-to app. It’s great and worth it!

Sow, grow, glow: summer begins

Asparagus, broad beans and rhubarb are among a glut of new season’s produce that we’re showcasing in pies, one-pots and even a fruity tipple. Plus, Emma Crawforth of BBC Gardeners’ World offers advice on what to sow

recipes

THE BENEFITS OF GROWING YOUR OWN

Discover the satisfaction of nurturing produce from seed to plant, then turning your homegrown harvest into something delicious. As well as lowering your shopping bills, garden-fresh fruit and veg is more nutrient-rich than shop-bought, and only picking what you need reduces waste. Plus, being outdoors or losing yourself in a kitchen project can improve your sense of well-being.

SAMUEL GOLDSMITH & HELENA BUSIAKIEWICZ photographs SEAN CALITZ

In season now

GOOSEBERRIES

Gooseberry buckle cake

SERVES 8 PREP 15 mins plus at least 30 mins chilling and cooling COOK 1 hr 10 mins EASY V

200g unsalted butter, softened, plus extra for the tin

200g golden caster sugar

1 tsp vanilla extract

3 eggs

200g plain flour

2 tsp baking powder

50g ground almonds

100ml soured cream

For the crumble topping

60g plain flour

50g cold unsalted butter, cut into cubes

60g golden caster sugar

60g porridge oats

25g flaked almonds

For the gooseberry filling

500g fresh or frozen gooseberries (see tip below; a mixture of green and pink if available)

2 tbsp caster sugar

1 For the filling, combine the gooseberries and sugar in a bowl, lightly crushing the berries. Set aside to macerate.

2 To make the crumble topping, rub the flour and butter together in a small bowl until the mixture resembles breadcrumbs. Stir in the sugar, oats and almonds, and bring together into a loose dough

using your hands. Chill for at least 30 mins, or up to a day.

3 Heat the oven to 180C/160C fan/ gas 4. Butter a 23cm loose-bottomed cake tin and line with baking parchment. Beat the butter, sugar and vanilla together using a stand mixer or electric whisk until light and fluffy. Beat in the eggs, one at a time, adding a spoonful of flour in between each addition to prevent the mixture from curdling. Fold in the rest of the flour, the baking powder, ground almonds and soured cream to combine. Spoon into the tin, followed by the gooseberry filling. Scatter the crumble topping over the surface to cover the filling, and bake for 1 hr-1 hr 10 mins until a skewer inserted into the middle comes out clean. If the cake browns too quickly, cover it with foil for the final 15 mins. Leave to cool completely in the tin, then chill until just cold to make slicing easier. Will keep in an airtight container for up to three days.

GOOD TO KNOW vit c

PER SERVING 676 kcals  fat 36g saturates 19g carbs 75g sugars 44g fibre 4g protein 10g salt 0.4g

tip

Tip frozen gooseberries into a sieve set over a bowl and defrost in the fridge overnight. This ensures the cake doesn’t become soggy. Leftover gooseberry juice makes a tangy addition to smoothies or porridge.

SOW AND GROW

plan ahead

 Grow gooseberries in moist but well-drained, fertile soil, in full sun. Prune the bushes to maintain a ‘goblet’ shape, and mulch in autumn with compost, manure or leaf mould. Plant bare-root gooseberries in spring or autumn.

 Most gooseberries are ready to pick from June to August, but to ensure good-sized berries, thin out the bunches earlier, when the fruits are the size of a pea. These thinned-out fruits are great for stewing.

Find the full guide at: gardenersworld.com/how-to/ how-to-grow-gooseberries

Leftovergooseberryjuice makesatangyadditionto smoothiesorporridge

BROAD BEANS In season now

Broad bean hummus with za’atar & sesame crackers

SERVES 4 PREP 40 mins

COOK 15 mins EASY V

500g fresh or frozen broad beans

1 small garlic clove, finely grated

2 tbsp tahini

1 lemon, juiced

3 tbsp extra virgin olive oil, plus extra for drizzling

For the crackers

400g plain flour, plus extra for dusting

2 tsp light brown soft sugar

3 tbsp olive oil

2 tbsp za’atar

2 tbsp mixed sesame seeds, plus extra to serve

1 Cook the broad beans in a large pan of boiling salted water for 2-3 mins until tender. Drain well and rinse under cold running water to halt the cooking process. Remove the white skins from the beans, then tip the beans into a food processor with the garlic, tahini, lemon juice and olive oil. Season well, then blend on medium speed, adding a splash or two of water until the mixture is creamy and smooth. Transfer to a serving bowl or plate and set aside.

2 Heat the oven to 200C/180C fan/ gas 6. For the crackers, combine the flour, sugar and 1 tsp salt in a large bowl, and make a well in the centre. Mix the olive oil with 225ml water, then slowly pour this into the well, stirring continuously with a wooden spoon. Mix to a shaggy dough, then bring the dough into a ball using your hands. Turn out onto a lightly floured surface, knead for 5 mins until smooth, then cut in half. Roll out one half on a large sheet of baking parchment into a thin 45 x 50cm rectangle – the thinner it is, the crispier the crackers will be.

Repeat with the second half on a second sheet of parchment.

3 Transfer the dough rectangles, on their baking parchment, to baking sheets. (If you prefer, cut the dough into triangles and arrange on lined baking sheets.) Brush the dough lightly with water, then sprinkle over the za’atar, sesame seeds and some sea salt. Bake for 12-15 mins until lightly golden with a few bubbles at the edges. Leave to cool, snap the rectangles into rough crackers. Will keep in an airtight container for a week. Drizzle more oil over the hummus, sprinkle over the extra sesame seeds, then serve with the crackers for scooping.

SOW AND GROW

plan ahead

 Sow broad beans outside in spring or autumn 20cm apart, in rows that are 60cm apart. Harvest when the beans show in the pod for the most tender beans.

 Hardy varieties, such as Aquadulce Claudia, can be sown in autumn for an early crop the following May. Spring sowing is more reliable, especially in heavy clay soil, which can lead to the seed rotting before germinating. Sow in March or April for harvesting in summer.

Find the full guide at: gardenersworld.com/how-to/ how-to-grow-broad-beans

In season now

Salmon & asparagus

one-pot gratin

SERVES 4 PREP 10 mins

COOK 25 mins EASY

30g dried breadcrumbs

2 parsley sprigs, leaves picked and chopped

100g parmesan

1 tsp olive oil

25g unsalted butter

1 red onion, finely chopped

1 garlic clove, crushed or finely grated

300ml double cream

100ml milk

500g asparagus, trimmed and halved

4 skinless salmon fillets

1 Heat the oven to 200C/180C fan/ gas 6. Combine the breadcrumbs, parsley and 25g parmesan, then set aside. Heat the oil and butter in a large flameproof casserole over a medium heat and fry the onion for 5 mins until starting to soften. Stir in the garlic, and cook for 1-2 mins more to soften slightly, then stir in the cream, milk and remaining parmesan. Bring to a simmer and cook until the cheese has melted, then season well, stir and remove from the heat.

2 Tip in the asparagus and ensure it is submerged in the sauce. Nestle in the salmon fillets, skin-side down. Scatter the cheesy breadcrumb mixture over the salmon fillets, then transfer to the oven and bake for 14-16 mins until the salmon is cooked through and the breadcrumb topping is lightly golden.

SOW AND GROW

plan ahead

 Asparagus grows best in light, well-drained soil. If you have heavy soil, create a raised bed. Choose an open, sunny spot that’s prepared with organic matter and is free from weeds.

 Asparagus can be raised from seed, but it’s best to plant year-old dormant ‘crowns’ in March. (Some varieties can be planted in autumn.) Ensure newly planted crowns are well-watered and weed-free. Let them develop plenty of foliage so they can become established. Don’t harvest asparagus in the first two years – harvesting before the third season will weaken the plants.

Find the full guide at: gardenersworld.com/how-to/ how-to-grow-asparagus

GREAT TO GROW IN JUNE

Emma Crawforth is a qualified horticulturist, trained at the Royal Botanic Gardens, Kew, and is the gardening editor for BBC Gardeners’ World. Here, she shares more advice on what to grow this month.

Pak choi

This leafy vegetable provides crisp texture and fresh taste to salads and stir-fries. It’s similar in taste to a cross between cabbage and spinach. Sow direct in shallow drills or pots. This is also a good time to plant out young pak choi sown last month.

Spring onions

These can be sown from March to August, followed by successional sowings every few weeks to ensure a continuous crop. Sow direct into shallow drills – spring onions also do well in pots, but they do need a lot of moisture.

Broccoli

In season now

RHUBARB

Rhubarb vodka

MAKES about 1.2 litres PREP 5 mins plus 2 months infusing NO COOK EASY V

800g rhubarb, thickly sliced

1 litre vodka

250g caster or granulated sugar

1 vanilla pod, halved lengthways (optional)

1 Put the rhubarb in a 2-litre sterilised preserving jar or bottle, then pour in the vodka and sugar. Add the vanilla pod, if using.

2 Mix until the sugar has dissolved, then seal the jar or bottle and leave to infuse in a cool, dark place for two months. Strain through a muslin cloth or fine sieve and decant into a bottle before using. Will keep in a cool, dark place for up to six months.

GOOD TO KNOW vegan gluten free PER SERVING (25ml) 65 kcals • fat none

SOW AND GROW

plan ahead

 Rhubarb is easy to grow, producing masses of stalks each year. Plant rhubarb from October to April, and harvest from March to July. Plant in fertile, free-draining soil with organic matter, such as horse manure, and allow plenty of space around the plant so it can spread out. Despite being a stem, rhubarb is eaten like a fruit, and yields an early crop. By forcing rhubarb in late winter, you can be harvesting stalks as early as March.

 Only the stalks are edible – never eat the leaves, as these are extremely poisonous (you can, however, compost them).

Find the full guide at: gardenersworld.com/how-to/ how-to-grow-rhubarb

Late sprouting broccoli cultivars and calabrese can be sown in June. Sow direct in well-prepared soil or multi-celled trays to plant out later. You can now also plant out broccoli and calabrese plants sown last month.

Kohlrabi

With a swollen stem, kohlrabi is a brassica that’s eaten like a turnip. It brings a cabbage-like note to dishes, and has a nutty flavour if eaten raw. Sow rows of kohlrabi direct into the soil fortnightly from now until autumn. Thin the plants to around 8cm apart, and water well for a succulent harvest around eight weeks after sowing.

Pumpkins

Early June is your last chance to sow pumpkins, to ensure they have plenty of warm days to develop in size and flavour. Remember to choose your seeds wisely: large pumpkin cultivars are often bred for size alone, so if you’re growing pumpkins to eat, choose one with good flavour. Sow direct into fertile soil or individual pots to plant out later.

● Find more sowing and growing guides at: gardenersworld.com

● For more seasonal recipe ideas, go to: bbcgoodfood.com/seasonal-food-collections

NEW CHEESES on the block

Discover four British cheeses from our partners, cheesegeek – all named after their places of origin, and specially curated by expert Ned Palmer

Traditionally, the great cheeses of Britain were named for the places they came from, like Cheddar, Wensleydale, Caerphilly and Stilton. This selection of 21st-century cheeses also expresses a connection to the land, and six millennia of cheesemaking craft.

Made by David Jowett at King Stone Dairy in Gloucestershire (pasteurised cow’s milk, animal rennet) The striking thing about this cheese is the blue-black line of wood ash through the centre. In a traditional alpine Morbier, the ash acted as a protective coat during the make. Its springy texture delivers a barnyard flavour with a fruity note and spicy finish. The name alludes to the steep pastures around the dairy.

Cheesemonger and author Ned Palmer works with cheesegeek and the BBC Good Food team to curate selections for the BBC Good Food Cheese Club. He judges at the International Cheese Awards. Ned’s first book, the Sunday Times bestseller A Cheesemonger’s History of the British Isles (£9.99, Profile Books), came out in 2019, followed in 2020 by A Cheesemonger’s Compendium of British and Irish Cheese (£14.99, Profile Books). He is currently tasting cheese for his third book, A Cheesemonger’s Tour of France

Made by Robin Skailes and Howard Lucas at Cropwell Bishop Dairy in Nottinghamshire (pasteurised cow’s milk, animal rennet)

A luxuriant cheese with a light scattering of blue, milder and softer than Cropwell’s famous Stilton, owing more to Gorgonzola Dolcelatte. Aromas of honey, fresh bread and hazelnuts, with a lightly peppery finish. Beauvale hints at the fabled home of Stilton – the Vale of Belvoir.

For £34.99, you’ll receive:

 Cheeses exclusively selected for BBC Good Food by experts from the world of cheese

 Four amazing artisan cheeses – total weight 725g – from some of the most respected cheesemakers in the UK

 Cheese-tasting notes and a scorecard

Made by Richard Mayfield at Long Clawson Dairy in Leicestershire (pasteurised cow’s milk, vegetarian rennet) The furnace-red of this Red Leicester style promises comfort, enhanced by the savoury caramel aroma. A firm texture like Scottish tablet delivers warming flavours: sweet milk, caramel, a lifting acidity rounded out with a hint of the butter, which this traditionally cloth-bound cheese is rubbed in.

Made by Graham Padfield and the team at Park Farm in Somerset (pasteurised cow’s milk, animal rennet) Made to a 19th century local recipe, Bath Soft is a new-old cheese. The snowy white rind envelops a semi-liquid buttery yellow paste, and the aroma is mild and grassy with spicy ammonia. The texture is mouth-coating with a gentle milky flavour, a vegetal finish with a hint of white pepper.

1 Ashcombe

2 Beauvale

3 Rutland Red

4 Bath Soft

gadgets Putyourtowork

Make the most of your kitchen gadgets to create these low-effort lunch and dinner recipes while saving energy costs

recipes HELENA BUSIAKIEWICZ & SAMUEL GOLDSMITH photographs SEAN CALITZ

Air-fryer sweet potato jackets with tahini yogurt & curry leaves

SERVES 2 PREP 10 mins

COOK 55 mins EASY V

2 medium sweet potatoes

1 tbsp olive oil, plus 2 tsp

1 small garlic bulb

150g Greek yogurt

3 tbsp tahini

1 lemon, zested and juiced

1 tbsp maple syrup

5g fresh curry leaves

small handful of coriander, finely chopped pinch of chilli flakes

1 If your air fryer has a preheat option, heat it to 200C. Pierce a few holes in the sweet potatoes using a sharp knife, then rub with

1 tbsp of the olive oil and sprinkle with salt and freshly ground black pepper. Drizzle 1 tsp of the oil over the garlic bulb, sprinkle with salt and pepper, then wrap in foil. Put both the garlic and sweet potatoes in the air-fryer and cook for 35 mins. Remove the garlic and set aside to cool slightly, then put the sweet potatoes back in for 15 mins until a cutlery knife goes through the centre with no resistance.

2 Meanwhile, put the Greek yogurt in a small bowl and mix with the tahini, lemon zest and juice, maple syrup and some salt and pepper.

When the garlic has cooled, squeeze the cloves into the tahini and yogurt mixture and stir well.

3 Put the curry leaves, 1 tsp olive oil and a pinch of salt in a small bowl. Massage with your hands so they’re well coated. Put the curry leaves in the air fryer and place a small, ovenproof plate on top. Make sure the plate is upside down, so air can circulate around them. Cook for 5-6 mins at 200C until crispy. Carefully remove the plate using tongs or oven gloves.

4 Split the sweet potatoes open and fluff up the flesh slightly with a fork. Spoon the yogurt mixture over the sweet potatoes, then top with the crisp curry leaves, chopped coriander and chilli flakes

Explore the rise of low-energy gadgets with Sheila Dillon, the host of BBC Food Programme Search ‘Low Energy Cookers’ on BBC Sounds.

Slow cooker tomato soup

SERVES 4-6 PREP 5 mins

COOK 3 hrs EASY V

2 x 400g cans chopped tomatoes

1 red onion, chopped

1 carrot, chopped

1 rosemary sprig

2 tbsp tomato purée

1 vegetable stock cube

2 bay leaves

2 tbsp double cream croutons, to serve (optional)

1 Tip everything except the cream and croutons into the slow cooker along with 500ml hot water. Cook on high for 3 hrs or low for 5 hrs.

2 Remove the rosemary. Blend the soup either using a hand blender, which you can do in the slow cooker, or in a jug blender until smooth. If you like a thinner soup, you can add up to 250ml more hot water. Will keep chilled for three days. Spoon into bowls, drizzle over a little cream and scatter with croutons, if using.

tip

● Serve with croutons dusted with a little cumin, or try making halloumi croutons by tossing squares of halloumi in a little olive oil and baking in the oven until golden and crisp.

● Using a ceramic or multipressure cooker If you don’t have a slow cooker, this soup recipe can easily be adapted to work in a pressure cooker. Proceed with step 1 as above, and cook on high for 5-10 mins, then continue with the rest of the recipe.

HELPING YOU TO COOK SMART

Rising food and energy costs mean that many of us are having to think carefully about getting the most from our budgets. To help, BBC Good Food has developed Cook Smart, a supportive campaign bringing together knowledge and ideas to help everyone eat well on a budget. Cook Smart also explores the best energy-efficient cooking methods such as hob cooking and microwaving, as well as using slow cookers, multi cookers and pressure cookers.

Microwave cheat’s paella

Try this shortcut version of the Spanish classic for a midweek dinner. The recipe is based on a microwave with a power of 750W.

SERVES 4 PREP 15 mins

COOK 25 mins EASY

1 tbsp olive oil

1 onion, finely chopped

2 garlic cloves, crushed or finely grated

700ml chicken stock

pinch of saffron (optional)

½ tbsp sweet smoked paprika

300g paella rice

200g chicken, thinly sliced

200g chorizo, chopped

150g frozen peas

½ lemon, juiced, plus wedges to serve

small handful of parsley, roughly chopped

1 Put the olive oil, onion, garlic and a pinch of salt in a large microwaveable dish, mix well and heat on high for 3 mins.

Meanwhile, combine the chicken stock and saffron in a jug and leave to infuse for a couple of minutes.

2 Stir the paprika, rice, chicken and chorizo into the onions and garlic, then pour in the chicken stock and saffron before seasoning well. Cover and cook on high for 15 mins. Stir, cover and cook for a further 5 mins.

3 Uncover, being careful with the steam, then stir in the frozen peas and another 100ml water if it’s looking a little dry. Cook, uncovered, for 3 mins before drizzling with lemon juice and scattering over the parsley. Serve with lemon wedges for squeezing over.

PER SERVING 611 kcals • fat 21g • saturates 7g • carbs 67g sugars 6g fibre 5g protein 36g salt 2.8g

Shoot director RACHEL BAYLY | Food stylist PHIL MUNDY | Stylist MAX ROBINSON

Kitchen sync

The spaces we spend the most time in should be laid out the İşΚΘ–∆–ŁΘčϒ❺ΗÊÏΘ➀}Ï≠Θ➙ΚϖÏ–Η–ΘÏ–OUZÄUA}∆≠ŁÏ–č

How often are you mid-flow, preparing a fabulous feast, but you wish your kitchen space could flow with you? You don’t need to extend your kitchen worktops – it’s all about making your existing space work harder.

This philosophy underpins everything BLANCO designs. The brand prides itself on presenting smart, stylish solutions for passionate cooks who want to make everyday kitchen life a little easier. And BLANCO’s unique insight into our cooking habits shows that we spend around 60 per cent of our time in the kitchen at or near the sink. So, when that space doesn’t work for you, you’ll notice.

BLANCO is well known and respected across the kitchen and interiors industry for its sinks, kitchen mixer taps, food waste disposers and more, but what really sets the manufacturer apart is its unique, holistic approach to the ‘water place’. This is the term it uses to describe the area revolving around the sink, where several elements can

come together to create a seamless, highly functional kitchen, even in the smallest of spaces.

AN ELEGANT SOLUTION

Whether it’s for preparing food, drinking water or cleaning, BLANCO believes the ‘water place’ should always offer reliable equipment, close to hand. That’s what inspired the BLANCO UNIT – a system that offers a quality, combined solution.

The BLANCO UNIT maximises your available space by allowing you to wash up, quickly dispose of vegetable off-cuts, make cool drinks with freshly filtered water or access instant boiling water from the tap, all in the same place. Not only does this free up kitchen surfaces, but it also makes better use of the (often wasted) space under your sink, with storage and waste disposal to suit your setup.

Ultimately, it’s a simple system that will have a big impact on your efficiency, helping your kitchen to work better for you – and making that meal prep a breeze.

When I’m developing recipe ideas for a book or TV, appliances and kitchen fittings that work seamlessly are really important – and it’s a bonus if they look stylish, too! I’ve chosen a #BlancoUnit that does just that; combining a tap, sink, food waste disposer and under-sink bins all-in-one.

Recipe book author, home cook and sustainability champion Melissa Hemsley

Melissa Hemsley

JUICIEST EVER CHICKEN

Discover

I’ve roasted more than a few chickens in my time, and I can tell you that the key to hitting that sweet spot of crispy skin and succulent meat is brining. You might think that giving a chicken a bath in salty water is more effort than it’s worth, but I urge you to give it a go. Some chemical magic happens in that water – the salt in the brine penetrates the meat while locking in moisture, and results in a juicy, flavourful bird. You can add flavourings to the

brine for added oomph, too. I’ve chosen bay, mustard seeds, peppercorns and lemon. Another clever trick is to cook your chicken perched on a beer can. I know this might look like a gimmick, but there’s method in the madness. The beer can is essentially a trivet that holds the chicken upright to ensure it cooks evenly, and the beer gently steams it from the inside. The added bonus is crispy skin all the way round, plus half a can of beer for the chef to enjoy.

TOM KERRIDGE

Our contributing editor Tom Kerridge is a BBC presenter, chef-owner of restaurants in London and Marlow and cookbook author. You can also listen to Tom on the BBC Good Food Podcast at bbcgoodfood.com/podcast @ChefTomKerridge

Beer-can chicken

SERVES 4-6 PREP 15 mins plus at least 16 hrs chilling, brining and drying COOK 1 hr-1 hr 20 mins

MORE EFFORT

1 large chicken (about 2kg)

440ml can beer (gluten-free, if needed)

For the brine

300g salt

150g caster sugar

4 bay leaves

1 tbsp mustard seeds

1 tsp black peppercorns

2 unwaxed lemons, sliced

For the rub

50ml olive oil

3 tbsp maple syrup

2 tsp cayenne pepper

2 tsp ground cumin

1 Put all the brine ingredients, except the lemons, in a large saucepan with 3.5 litres water. Bring to the boil, stirring to dissolve the salt and sugar. Transfer to a bowl or container that will fit the liquid and the chicken, add the lemon slices and leave to cool completely. Cover and chill for at least 2-3 hrs.

2 Put the chicken in the brine, making sure it’s fully submerged. Cover and chill overnight (about 8 hrs, but no more than 12 hrs or the chicken will become too salty).

3 The next day, lift the chicken out of the brine and pat dry using plenty of kitchen paper. Put on a rack in

a large roasting tin and chill, uncovered, for another 6-8 hrs to dry out the skin so it crisps up in the oven. Take the chicken out of the fridge 30 mins before cooking.

4 Adjust the shelving in your oven to ensure you can fit the chicken inside, stood up, on a tray. Heat the oven to 200C/180C fan/gas 6. Mix the rub ingredients together in a bowl along with 2 tsp salt and 1 tsp freshly ground black pepper. Rub all over the chicken. Pour half the beer from the can into a jug, then put the half-full can in the middle of a deep baking tray. Sit the chicken on top of the can so that it slots inside the cavity of the chicken.

5 Carefully transfer the chicken to the oven and cook for 1 hr-1 hr 20 mins, checking every 15 mins to ensure it hasn’t toppled over. If it has, remove from the oven, refill the can with the reserved beer, reposition the chicken and put back in the oven. The chicken is cooked when a meat thermometer inserted in the thigh area near the breast (not touching the bone) is 70C, or the juices run clear when the same area is pierced with a skewer. If it’s not fully cooked, roast for another 10 mins, then check again. Lift the chicken from the can, cover loosely with foil, and rest in a warm place for 10 mins, then serve.

 Fire up the BBQ

Beer-can chicken works a treat on the BBQ – just make sure it’s deep enough to hold the chicken with the lid on before you heat it up.

 Mix up the flavourings

Replace the rub with a jerk spice blend. It works well with the flavour of the beer.

 Beer-can chicken & slaw sandwich Shred any leftover chicken and serve between 2 thick slices of tiger bread and some mustardy slaw

 Ditch the beer can

If you can’t fit the beer can and chicken in the oven or BBQ, you can roast the brined chicken on a baking tray, or spatchcock it and cook on the BBQ. You can learn how to spatchcock a chicken at bbcgoodfood.com/ how-spatchcockchicken.

 Brine your turkey

You can use a similar method to prepare turkey – find foolproof recipes online at bbcgoodfood.com.

DISCOVER THE WEEKLY BBC GOOD FOOD PODCAST

5 MORE IDEAS

The beer can is essentially a trivet that holds the chicken upright to ensure it cooks evenly, and the beer gently steams it from the inside

holidays

Discover Malta’s magical blend of culture, cuisine, language and landscape on this four-star holiday

From only £829* – May to November 2024

● Experience the stunning coastline of Malta on a full-day tour of the medieval city of Mdina

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● Explore the island of Gozo, including a visit to the ‘inland sea’ at Dwejra

● Unwind with free time to relax at the beach, or explore on your own with tips from your expert guide

Discover Ancient Greece

Explore the wonders of Greece, including Athens, Delphi and Tolo on this seven-night, four-star, half-board holiday from only £1,099* – June to October 2024

● Journey back in time to the land where civilization began

● Explore with three nights in Athens and four nights in Tolo

● Visit the important sites in Ancient Greece, with guided tours of Athens and Delphi

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● Take in the Greek coastline by water with a half-day excursion to the Greek Island of Spetses via water taxi

● Holidays available from London Gatwick, Edinburgh and Dublin

Explore the wonders of Egypt and the Nile

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● Visit the Pyramids of Giza, Great Sphinx, Luxor and the Valley of the Kings

Exclusive offer for BBC Good Food readers: save £100pp on holidays of 12 nights or more using code GF100, £75pp on all holidays of eight to 11 nights with GF75, £50pp on any seven-night holidays (GF50), and £25pp on holidays of six nights or fewer (GF25). Plus, all bookings come with two free standard tickets to one of the BBC Good Food Shows**

● Immerse yourself in Nubian culture at the traditional village on Sehel Island

● Soak up the sun in the resort town of Hurghada, located on the Red Sea

● Holidays available from London Heathrow, Edinburgh and Dublin

SPICE UP YOUR LIFE

Roast squash, spiced brown butter & feta yogurt, p100

Fennel seed & lemon buttermilk pound cake

The liquorice sweetness of the fennel and lemon zest make this cake feel sophisticated, with the buttermilk adding a slight acidity.

SERVES 8 PREP 20 mins plus cooling and 1 hr standing COOK 55 mins-1 hr

EASY V

220g unsalted butter, softened, plus extra for the tin

1 heaped tbsp fennel seeds

200g caster sugar

3 eggs

2 large lemons, zested, 1 juiced

200g plain flour

1 tsp cream of tartar

1 tsp baking powder

120ml buttermilk

200g icing sugar

1 Heat the oven to 180C/160C fan/ gas 4. Butter a 450g loaf tin and line the base and sides with two wide strips of baking parchment overhanging the rim (this will help you lift out the cake later). Lightly crush two-thirds of the fennel seeds using a pestle and mortar. Set aside. Beat the butter and caster sugar in a stand mixer or using an electric whisk on medium-high speed for 10 mins until fluffy, pale and mousse-like. Beat in the eggs one at a time until fully incorporated, scraping down the sides of the bowl with a spatula as you go.

2 Combine the crushed fennel seeds, lemon zest, flour, cream of tartar, baking powder and 1/2 tsp fine sea salt in a separate bowl. Add to the butter mix. Beat for 20 seconds to combine. Mix in the buttermilk. Spoon the batter into the tin. Bake for 55 mins-1 hr until the cake is risen, golden and a skewer inserted into the middle comes out clean. Cool completely in the tin.

3 Sift the icing sugar into a large bowl. Add the lemon juice and stir to make a thick icing, adding more lemon juice if it’s too thick. Lift the cake from the tin and peel off the parchment. Spoon the icing over so it slowly drips down the sides. Scatter over the remaining whole fennel seeds. Leave to stand for 1 hr, then cut into slices to serve.

Roast squash, spiced brown butter & feta yogurt

There is something special about the combination of hot, spiced food with cold yogurt. This recipe is simple, but a real go-to that you will come back to time and time again. Eat as a main with bread and a grain salad, or serve as a side to slow-roasted lamb.

SERVES 4 as a main or 6 as a side

PREP 15 mins COOK 30-35 mins

EASY V

1/2 large squash (about 550g prepared weight)

2 tsp ground cumin

1 tbsp olive oil

200g feta (vegetarian, if needed)

200g full-fat Greek yogurt

40g unsalted butter

1 tsp chilli flakes (Aleppo chilli works well)

1 tsp coriander seeds

1/2 small bunch of dill, finely chopped

1 Heat the oven to 220C/200C fan/ gas 7. Cut the squash in half. Remove the seeds and discard, then slice the flesh into chunky 2-3cm half-moons. (There’s no need to peel the squash.)

2 Toss the squash pieces with the cumin, oil and a generous sprinkling of sea salt on a large baking sheet. Roast for 30-35 mins until tender.

3 Meanwhile, put the feta and yogurt in a food processor and blitz until smooth and creamy. Season with salt, then spread the mixture over a serving plate.

4 Cook the butter in a frying pan over a medium heat for 3-4 mins until it starts to smell nutty, then add the chilli flakes and coriander seeds, and cook for 20 seconds more. Season with a little salt.

5 Pile the roasted squash over the feta yogurt, then drizzle with the brown butter and scatter over the dill before serving.

GOOD TO KNOW calcium • 1 of 5-a-day • gluten free PER SERVING 357 kcals • fat 27g • saturates 16g • carbs 14g sugars 9g fibre 4g protein 13g salt 1.4g

Kimchi togarashi dip

There are few things as satisfying as a creamy dip surrounded by an array of delicious morsels for scooping. Originating from Hawaii, this cheesy kimchi dip combines soft cheese, soured cream and Korean kimchi, plus a Japanese shichimi togarashi spice blend that cuts through the creamy, vinegary flavours. It’s also great on bread or burgers.

SERVES 6 PREP 10 mins

NO COOK EASY V

100g kimchi, drained and finely chopped

2 spring onions, finely chopped 150g soured cream

180g soft cheese

1-2 tsp sriracha

1/2 small lemon, juiced 1 tsp shichimi togarashi, plus extra for sprinkling sliced cucumber, crisps and crackers, to serve

1 Tip the kimchi into a large bowl with the spring onions. Beat the soured cream and soft cheese together in a separate bowl until smooth. Add this to the kimchi mixture, along with the sriracha, lemon juice and shichimi togarashi, and mix everything together. Season to taste with salt.

2 Spoon the dip into a bowl, sprinkle over more togarashi and serve with cucumber slices, crisps and crackers for dunking.

GOOD TO KNOW gluten free

PER SERVING 137 kcals • fat 13g • saturates 8g • carbs 3g • sugars 3g • fibre 1g • protein 3g • salt 0.6g

Recipes adapted from The Modern Spice Rack by Rachel Walker and Esther Clark (£22, Hardie Grant) and not tested by us.

Photographs by Matt Russell.

Therearefewthingsassatisfyingas acreamydipsurroundedbyanarray ofdeliciousmorselsforscooping

Spinach & nutmeg gnocchi

SERVES 5-6 PREP 40 mins

COOK 1 hr MORE EFFORT V ❄

rock salt, for the baking tray

1.5kg floury potatoes, such as Maris Piper or Désirée

350g baby spinach

3 egg yolks (freeze the whites for another recipe)

semolina, for dusting

3/4 whole nutmeg, grated

200g ‘00’ flour, plus extra for dusting

For the brown butter

200g unsalted butter

30 sage leaves

1 large lemon, juiced

1 Heat the oven to 220C/200C fan/ gas 7. Spread a layer of rock salt over a baking tray and sit the potatoes on top. Roast for 50 mins-1 hr until tender when a knife is inserted. Leave to cool for 10 mins, then peel. Discard the skins. Pass the flesh through a potato ricer. Alternatively, push through a sieve with a spoon onto a clean work surface. Leave to cool.

2 Tip the spinach into a large saucepan with 2 tbsp water and steam over a medium heat until wilted, about 3 mins. Drain and leave to cool, then tip into a clean J-cloth and squeeze out any excess liquid. Finely chop, then add to a food processor with the egg yolks and blitz until smooth.

3 Dust a large baking sheet with semolina and set aside. Add the spinach mixture to the potato along with the nutmeg, flour and 2 tsp sea salt, and gently knead everything together using your hands until you have a uniform dough – don’t overwork it. Divide into four pieces. Lightly dust the work surface with flour, then roll each portion out into a long sausage, about 2cm in diameter. Cut each into 1.5-2cm nuggets. Press ridges into them using the back of a fork or a ridged pasta paddle, if you like. Arrange on the prepared baking sheet and set aside. Will keep frozen for up to six months. Freeze on the

baking sheet until solid, then transfer to freezerproof bags.

4 Bring a large saucepan of wellsalted water to the boil and cook the gnocchi for 2-3 mins (or 1-2 mins longer from frozen), until they rise to the surface.

5 For the brown butter, melt the butter in a large frying pan over a medium heat until foaming. Add the sage and cook for 3-4 mins until the butter starts to turn golden brown and smell biscuity, and the sage curls and becomes crisp. Squeeze in the lemon juice, then add a good pinch of salt and the drained gnocchi, and toss everything together until the gnocchi is glossy and well-coated. Spoon the gnocchi onto plates and finish with a grinding of black pepper.

SAVE £50

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If you’re fed up of the early morning rush for the hotel poolside sunbeds or being kept awake until 5am with noisy neighbours, you might want to consider a private villa with its own pool this summer.

AFFORDABLE FATHER’S DAY

Budget-conscious cook Miguel Barclay shares recipes for treating dad, including a clever substitute for parmentier potatoes

photographs KIM LIGHTBODY

Chef, presenter and author, Miguel Barclay has appeared on Saturday Kitchen on BBC One and BBC Two’s Right On The Money. As well as creating the #onepoundmeals phenomenon, he’s written seven best-selling cookbooks @miguelbarclay

My favourite part of Father’s Day is the surprise card my son Charlie will have been ‘secretly’ making at school, while also giving me an in-depth daily update about it. Although it costs nothing, to me, this is something that money can’t buy, and I keep them all in a box.

Sitting around the table and enjoying a special meal with my family on Father’s Day is a memory I’ll cherish forever. But, celebrating Father’s Day doesn’t have to be expensive. By avoiding costly cuts of meat and doing something a bit inventive with some polenta, I have managed to create a very tasty menu that will be enjoyed by the whole family. Maybe those chips will be referred to as the ‘special daddy’s day chips’ – imagine how exciting that would be, your

Pork chop with creamy leeks

SERVES 4 PREP 10 mins

COOK 15 mins EASY

4 thick-cut pork chops

2 tsp olive oil

2 large leeks, cut into 1cm-thick discs

300ml single cream

50g parmesan, grated

1 Heat the oven to 180C/160C fan/ gas 4. Season the pork chops, then fry in a large frying pan over a medium heat for 2-3 mins on each side until nicely coloured. Transfer to a baking tray and finish in the oven for 8-12 mins until cooked through (timings depend on the thickness of the chops). Check they’re cooked by inserting a knife into the thickest part – the juices should run clear.

2 Meanwhile, heat the oil in a frying pan or saucepan over a medium heat and cook the leeks for 3-4 mins until softened and slightly charred. Add the cream, bring to a simmer and cook for 1 min. Remove from the heat and mix in the grated parmesan. Season to taste. Serve the pork with the creamy leeks and polenta chips (see recipe, right).

GOOD TO KNOW 1 of 5-a-day • gluten free

PER SERVING 481 kcals

• fat 38g

own house chip! And, the pudding looks like you’ve spent a summer in France learning the arts of the pâtissier, but it’s just some shop-bought puff pastry and peaches.

I really enjoy cooking big, special meals, so this is an opportunity for me to spend the afternoon pottering around in the kitchen preparing a late lunch for about 3pm – sort of like on Christmas Day, but more relaxed and with less sugar.

Hear more thrifty ideas from Miguel and food writer Mallika Basu in our Cook Smart podcast.

Parmentier polenta chips

SERVES 4 PREP 10 mins plus 1 hr cooling COOK 25 mins EASY V

250g polenta

4 tbsp olive oil

2 large rosemary sprigs (about 5cm long), needles picked and finely chopped

1 Tip the polenta and 1.2 litres water into a deep saucepan and bring to the boil, stirring continuously. Season. Cook for 10 mins until the polenta is the consistency of mashed potato. Pour into a square, flat-bottomed dish – the polenta should be about 2cm thick. Chill for 1 hr-1 hr 30 mins until set, then cut into 2 x 2cm squares.

2 Heat the oven to 180C/160C fan/ gas 4. Put the polenta cubes on a baking tray, drizzle over the oil and bake for 30-35 mins until golden.

3 Mix the chopped rosemary with a large pinch of salt, then sprinkle this over the polenta chips.

GOOD TO KNOW

0.9g

Peach tarte tatin

SERVES 4 PREP 5 mins

COOK 30 mins EASY V

320g sheet shop-bought puff pastry

30g unsalted butter

2 tbsp caster sugar

2 peaches, stoned and sliced into 16 wedges each vanilla ice cream, to serve (optional)

1 Heat the oven to 200C/180C fan/ gas 4. Use an 18cm ovenproof frying pan as a template to cut out a circle of puff pastry. Melt the butter in the pan over a low heat, stir in the sugar for a few minutes until it has dissolved, then add the peaches. Cook over a medium-high heat for 5 mins until bubbling and the sauce has thickened.

gluten free

2 Remove the pan from the heat, then lay the puff pastry circle on top. Carefully tuck the edges in using a tablespoon. Bake for 25 mins, or until the pastry is golden brown. Leave to stand for 2 mins before turning out onto a plate. Serve with ice cream, if you like.

PER SERVING 334 kcals

fat 19g

saturates 10g

tip

• saturates 18g

• carbs 4g • sugars 3g

• fibre 2g

• protein 29g • salt 0.4g

Don’t waste the scraps of puff pastry – turn them into cinnamon straws. Dust with cinnamon sugar, cut into strips and twist into spirals – don’t worry if they’re different lengths. Bake at 180C for 10-12 mins until golden brown.

SAVE SUNDAY LUNCH

Our GF Nation survey showed that the energy crisis is putting the traditional Sunday roast at risk. But getting together to share a meal with family and friends doesn’t have to cost the earth. BBC Good Food’s Save Sunday Lunch campaign is our way of keeping this tradition alive with budget-friendly, energy-efficient recipes, and by sharing ideas and dishes from Good Food’s diverse community of food lovers for everyone to enjoy together at the weekend or on other rest days. See the survey results at bbcgoodfood.com/bbc-good-food-nation.

ICECREAM SUNDAYS

This is like sunshine in a slice – top it with crispy coconut, or enjoy as is

Mango ice cream with cardamom-scented coconut sprinkles, p112

Coconut ice cream, p112

Peanut butter & jelly doughnut ice cream sandwich, p112

Mango ice cream with cardamom-scented coconut sprinkles

This mango ice cream is like sunshine in a slice. Top with crispy cardamom-scented coconut, or enjoy as is – it’s delicious either way.

Helena Busiakiewicz

SERVES 8-10 PREP 15 mins plus at least 5 hrs freezing and cooling

COOK 8 mins EASY V ❄

400ml double cream

100ml condensed milk

200ml mango pulp

2 tbsp milk powder

For the cardamom-scented coconut sprinkles

100g coconut flakes

3 tbsp maple syrup

10 cardamom pods, seeds crushed using a pestle and mortar, pods discarded pinch of sea salt flakes

1 Line a 900g loaf tin with baking parchment, leaving some overhanging to help you lift out the ice cream later. Whisk the cream and condensed milk together in a large bowl until well combined. Add the mango pulp and milk powder, then whisk until completely smooth and slightly thickened. Pour into the loaf tin and freeze for at least 5 hrs or overnight until solid. Will keep frozen for up to two months.

2 To make the sprinkles, heat the oven to 180C/160C fan/gas 6 and spread the coconut flakes over a baking tray lined with baking parchment. Drizzle over the maple syrup, then season with the crushed cardamom seeds and a generous pinch of sea salt flakes. Mix well using a spatula, then bake for 8 mins until golden. Leave to cool completely on the tray. Will keep in an airtight container for a week.

3 Take the ice cream out of the freezer 15 mins before serving. Use the baking parchment to lift it out of the tin, then invert onto a serving plate and peel away the parchment. Sprinkle over the coconut, then cut into thick slices to serve.

GOOD TO KNOW gluten free

PER SERVING (10) 341 kcals • fat 29g

Coconut ice cream

Creamy and refreshing, this vegan coconut ice cream can be served in cones or bowls, and is great topped with even more coconut (fresh or toasted flakes).

Peanut butter & jelly doughnut ice cream sandwiches

Samuel Goldsmith

SERVES 8 PREP 5 mins plus 1 hr cooling and at least 4 hrs freezing and churning COOK 1 min EASY V ❄

400g can coconut milk

400g can coconut cream

150g caster sugar

50g liquid glucose

2 tsp cornflour

shaved coconut, toasted coconut flakes, or cardamom-scented coconut sprinkles (see recipe, left) to serve (optional)

1 Tip all of the ingredients, except the coconut flakes, into a saucepan over a low-medium heat and bring to a simmer. Cook for 1 min, then remove from the heat and leave to cool completely, about 1 hr.

2 Pour the cooled mixture into an ice cream machine and churn for 30 mins-1 hr, according to the manufacturer’s instructions. At this stage, it will still be soft. Scrape the churned ice cream into a freezerproof container or loaf tin and freeze for at least 4 hrs or overnight until it is firm enough to be scooped. Will keep frozen for up to three months. Serve in cones or bowls topped with shaved coconut or toasted coconut flakes, if you like.

GOOD TO KNOW vegan gluten free PER SERVING 362 kcals • fat 26g • saturates 22g • carbs 29g • sugars 25g • fibre 0.2g • protein 3g • salt 0.03g

tip

The cardamom-scented coconut sprinkles also make a great topping for porridge if you have any left over

Fun to make and wonderfully messy to eat, these hand-held desserts will bring joy to kids and adults alike. Ailsa Burt

SERVES 4 PREP 5 mins plus cooling COOK 4 mins EASY V

200ml peanut butter-flavoured ice cream

4 shop-bought jam doughnuts

50g smooth peanut butter

150g raspberries, any larger ones halved 30g mini chocolate-covered peanut butter cups, roughly chopped

1 Remove the ice cream from the freezer to soften while you prepare the doughnuts. Heat the grill to high. Split the doughnuts in half through the equator and arrange on a baking tray cut-side up. Toast under the hot grill for 2 mins until golden.

2 Meanwhile, warm the peanut butter in a small pan over a low heat, stirring often until it has melted and loosened. Remove from the heat and leave to cool for 5 mins.

3 Scoop the softened ice cream over the toasted doughnut bases, drizzle over the warm peanut butter, then scatter over the raspberries and chopped peanut butter cups. Sandwich with the doughnut tops and serve straightaway.

PER SERVING 450 kcals  fat 21g saturates 7g carbs 52g • sugars 27g • fibre 4g • protein 11g • salt 1.2g

Perfect pairings for your BBQ

Discover everything you need to know about picking the right wine to complement a meal – this month, grilled and barbecued dishes words HENRY JEFFREYS

Chinese-style pork ribs with The Dip These sweet ribs are delicious, but they are one of the hardest things to find the right wine for. It’s the combination of sweetness, spice and fat that presents the challenge, so opt for this punchy red from Catalonia. bbcgoodfood.com/chinese-pork-ribs

Big double cheeseburger with secret sauce with Alta Sada

The juicy strawberry fruit, ripe tannins and freshness in this grenache will cut through the richness of the cheese and meat, and won’t be fazed by the spiciness in the sauce. bbcgoodfood.com/the-big-doublecheeseburger

Glazed vegetable kebabs with Opi Malbec

The aubergine gives these kebabs a meaty texture, so we’ve opted for a red wine. You don’t want one that’s too full, especially on a warm summer’s day, which is why this floral, juicy Argentine Malbec is ideal, especially at only 13% alcohol. bbcgoodfood. com/griddled-glazed-vegetable-kebabs

Wine expert Henry Jeffreys, along with the Good Food team, selects all of the wines on offer to Good Food readers. Henry writes about wine for The Guardian and The Spectator, and on his blog, worldofbooze.wordpress. com. He’s also a judge in the Best Drinks Producer category for the BBC Food and Farming Awards. His book, The Home Bar (£25, Jacqui Small), is out now.

Allwines availableat bbcgoodfood wineclub.com

STARMATCHFROM THISMONTH’SBOX

Frango Churrasco chicken paired with Sendero de Campos Albariño

Here’s a wine you don’t see every day. It’s a cross-border blend of Albariño from Spain and Portugal, where the variety is known as Alvarinho. You would usually drink a wine like this with fish, but that intense, refreshing edge really comes into its own with this smoky, spicy, lemony chicken dish. bbcgoodfood.com/frango-churrasco-grilled-lemongarlic-chicken

Find a wine for every dish at bbcgoodfood.com/bbc-good-food-wine-club

Tap into Henry’s tasting notes and recipe pairings for a range of wines to enjoy food to the maximum and impress your friends, from great whites to go with Chinese food to robust reds for steak night.

– FUEL CONSUMPTION AND CO2 FIGURES FOR NEW DS 7: MPG L/100KM: COMBINED 48.7/5.8 TO 250/1.1, CO2 EMISSIONS: 106 - 26 G/KM. ELECTRIC ONLY RANGE UP TO 43 MILES (WLTP). The fuel consumption or electric range achieved, and CO2 produced, in real world conditions will depend upon a number of factors including, but not limited to: the accessories fitted (pre and post registration); the starting charge of the battery (PHEV only); variations in weather; driving styles and vehicle load. The plug-in hybrid range requires mains electricity for charging. The WLTP (Worldwide Harmonised Light Vehicles Test Procedure) is used to measure fuel consumption, electric range and CO2 figures. Figures shown are for comparison purposes and should only be compared to the fuel consumption, electric range and CO2 values of other cars tested to the same technical standard. The figures displayed for the plug-in hybrid range were obtained using a combination of battery power and fuel. Information correct at time of going to print. Images shown for illustration purposes only. Some features may be standard or optional extras available at additional cost depending on specification. Visit www.dsautomobiles.co.uk for further details.

PARIS, STYLE IS NOT AN OPTION. IT’S STANDARD.

Berry delight

You can prepare this cheesecake up to two days ahead, and there’s no need to turn on the oven

No-bake raspberry

cheesecake

SERVES 10-12 PREP 30 mins plus at least 6 hrs chilling NO COOK EASY V

300g digestive biscuits

100g unsalted butter, melted

500g full-fat soft cheese

100g caster sugar

1 tsp vanilla extract

300ml double cream

300g raspberries

icing sugar, for dusting (optional)

1 Blitz the biscuits to fine crumbs in a food processor, or tip into a food bag and bash using a rolling pin. Transfer to a bowl and stir in the

melted butter until the mixture resembles damp sand. Tip into a 20cm springform tin and press into the base using the back of a spoon to create a smooth, even layer. Put in the fridge to chill while you make the filling.

2 Tip the soft cheese, sugar, vanilla and cream into a bowl, and beat using an electric whisk until thick and creamy. Fold in about twothirds of the raspberries, gently crushing them against the side of the bowl to lightly ripple the cream.

3 Scrape the cheesecake mixture over the chilled biscuit base and smooth the surface with a spatula. Chill for at least 6 hrs or overnight until set. Will keep chilled for up to two days. To serve, carefully remove

from the tin, scatter over the remaining raspberries and dust with icing sugar, if you like.

PER SERVING (12) 459 kcals fat 36g saturates 21g carbs 28g sugars 17g fibre 2g protein 5g salt 0.8g

TWIST IT

l Swap the raspberries for blueberries or chunks of strawberry when in season

l For the topping, you can toss the berries in 1 tbsp icing sugar and a splash of berry liqueur for a grown-up dessert

l Try a different biscuit for the base –ginger snaps, coconut and oaty biscuits all work well

Marinating

Cookeryassistant Helena Busiakiewicz explainswhat marinatingdoesandhowtouseit

There are a few things to consider when creating a marinade. If it has an oil base, think of it as a starting point, setting the mood for your dish. It’s a good idea to use an oil that matches the cuisine – olive oil for Mediterranean or groundnut or sesame oil for south-east Asian, for example. Salt is key to unlocking flavour in recipes, but for marinating, it’s important to properly dissolve the salt in the mixture so your food is evenly seasoned. The same rule applies to other flavourings you may want to add to the marinade: lightly crush whole spices, bruise garlic and ginger, and chop herbs well so they disperse evenly. Acidity (citrus juice or vinegar) is also important. It can be used to firm up certain ingredients – think lightly curing fish in lemon juice for ceviche – but if the food is marinated for too long, acid can start to break down the texture of meat, veg and fish. For large pieces of meat, an overnight marinade is fine.

BAKE IT BETTER

Bread doctor

Barney Desmazery shareshisexpert knowledgeforthebestresultseverytime

QNOW THE WEATHER IS GETTING WARMER, HOW CAN I GET MY BREAD FIX WITHOUT TURNING ON THE OVEN?

Flatbreads are what you need, and they’re great for this time of year when you’re more likely to be eating al fresco. They’re designed to be cooked simply over glowing coals, in a hot pan, or fried. We have lots of recipes at bbcgoodfood. com/flatbread-recipes.

Most flatbreads are unleavened (made without yeast or raising agents), and made with just two or three ingredients. Chapatis, for example, are made with wholemeal flour and water, then rolled out thinly and cooked in a dry, hot pan or skillet – perfect for scooping up saucy Indian curries or dhal. It’s the same method for flour tortillas, but with strong bread flour. They

can be used as wraps for picnics and freeze brilliantly. If you want to make a quick, puffy yogurtbased flatbread (a good base for barbecue skewers or koftas), mix equal amounts of self-raising flour and plain yogurt into a dough, then roll out and cook in a hot pan or on a griddle until puffed and charred, with dark golden spots. Get the full recipe at: bbcgoodfood.com/ quick-puffy-flatbreads. Brush over butter and garlic for garlic bread, or top with cheese and veg, and grill for a quick cheat’s pizza.

If you like to spend a little more time in the kitchen, have a go at making our pillowy naans (bbcgoodfood.com/naan-bread) or fluffy pittas (bbcgoodfood.com/ pitta-bread). Both require yeast plus a little extra kneading and proving to create that satisfying, chewy texture.

Buffalo wings NEXT LEVEL

Enjoy this all-American favourite while watching sports, or for a Friday night snack

recipe ORLANDO MURRIN photograph HANNAH TAYLOR-EDDINGTON

SERVES 4 PREP 30 mins COOK 25 mins MORE EFFORT

WHY

These crunchy chicken wings, coated in a sweet and spicy sauce and dunked in blue cheese dressing, were invented in Buffalo, New York, and are served in bars across the US. They’re superb finger food, and perfectly paired with an ice-cold beer.

WHAT TO BUY

800g-1kg prepared chicken wings (see tip, right)

1-1.5 litres corn or rapeseed oil, for deep-frying celery crudités, to serve (optional)

For the rub

½ tsp chilli powder

large pinch of cayenne pepper

3 tbsp cornflour

For the spicy sauce

25g butter, melted

4 tbsp American-style hot sauce, plus 1 tsp (see tip, right)

2 tsp light brown soft sugar

¼ lemon, juiced

1 garlic clove, crushed

For the blue cheese dressing

50g blue cheese of your choice, crumbled

3 tbsp mayonnaise

3 tbsp soured cream

¼ lemon, juiced

splash of milk (optional)

WING IT

You can buy chicken wings whole or prepared. Cut whole wings in three at the joints and discard the tips (or use them to make stock).

Trim any excess skin before cooking.

TO FRY OR NOT TO FRY

OIL OPTIONS

Corn oil is the traditional choice, but rapeseed works well. The oil can be cooled and reused up to four times if using rapeseed or olive oil, but don’t overheat it. It should be cooled completely, filtered and stored in a cool, dark place. Don’t reuse oil that’s dark, has sediment or smells stale.

BOWL FOOD

It’s estimated that Americans eat about 1.4 billion buffalo wings over Super Bowl weekend each February, the climax of the American football season. Wings are therefore a go-to snack for big matches.

Thereareroasted,grilled,air-fried andbarbecuedbuffalowings,butthe fastest,easiestandmosttraditional methodofcookingisdeep-frying.If youdon’thaveathermometer,theoil ishotenoughwhenacubeofbread droppedinbrownswithin15seconds.

Shoot directors FREDDIE STEWART & LAURIE NEWMAN Food stylist PHIL MUNDY | Stylist FAYE WEARS

NO BULL

No, it’s nothing to do with flying buffaloes: buffalo wings are thought to have been invented in 1964 by the Bellissimo family at the Anchor Bar in Buffalo, New York.

SOME LIKE IT HOT

Hot sauce gives an authentic flavour to this dish, and many varieties are now available in the UK. The wings should be hot and spicy, but sauces vary, so choose one that suits your taste and preferred level of heat.

HOW TO MAKE IT

1 For the rub, combine the chilli powder, cayenne pepper, cornflour and 1/2 tsp each salt and black pepper in a large bowl.

VEGGIE ALTERNATIVES

For guests who don’t eat chicken, search on bbcgoodfood.com for alternative deep-fried snacks, such as cauliflower croquettes, onion rings and salt & pepper sprouting broccoli.

2 For the blue cheese dressing, roughly mash the cheese in a bowl using a fork, then stir in the remaining ingredients, adding a splash of milk to loosen, if needed. Transfer to a serving bowl and keep chilled until needed. Will keep chilled for up to two days. Combine the ingredients for the spicy sauce in a separate bowl and set aside.

3 About 30 mins before you want to serve, pat the chicken wings dry using kitchen paper, then tip into the bowl with the rub mixture. Toss to lightly coat the wings.

4 Pour a 4cm depth of oil into a deep pan, ensuring it is no more than two-thirds full, and heat to 180C, or until a cube of bread browns within 15 seconds. Carefully lower in half the wings using a slotted spoon and fry for 9-10 mins, stirring often until cooked, golden and crisp (you’ll need to do this in batches). The temperature will go down at first, but aim to keep it at above 160C, or if you don’t have thermometer, the chicken should be steadily sizzling. Remove to a baking tray lined with baking parchment and keep warm in a low oven while you fry the remaining wings.

5 Tip the wings into the spicy sauce and fold gently to coat. Serve with the celery, if you like, and the blue cheese dressing.

RANCH DRESSING

Not a fan of blue cheese? Try this classic dressing instead: Mix 3 tbsp soured cream with 2 tbsp plain yogurt, 1 tbsp mayonnaise, a handful of chopped chives or parsley, 1 finely chopped spring onion, 1/2 crushed garlic clove and a splash of vinegar Season.

PLAN AHEAD

Prepare everything in advance and keep in the fridge, ready for frying later. This recipe can also be easily doubled to feed a large crowd. Keep fried wings hot in a low oven and add the sauce at the last moment.

next month Spanish tortilla

Learn to make this for a summer picnic. Our July issue is on sale 29 June.

Yiayia by Anastasia Miari

Editor Keith Kendrick gets summertime snack inspiration from Greek grandmothers

Recipes handed down from grandmothers have always fascinated me. It seems a self-evident truth that their generation were better cooks than today’s kitchen triers. Simple ingredients, no-fuss methods, satisfying results – so the reminiscence goes. Unfortunately, that wasn’t my experience. Neither of my grandmothers were natural cooks, and my mum was no better. They bought cheap meat and carbs because that’s all they could afford, and didn’t have the time – because they worked long hours in factories. My mum once roasted a giant cow’s heart for Sunday lunch for her four sons, so tough even our dog only ever used it as a chew toy.

It was because of this that I learned to cook for myself the second I left home. Scarred by memories of childhood dinners, I approached Anastasia Miari’s Yiayia cookbook with scepticism. It’s a homage to the grandmothers (yiayiades) of Greece, and the recipes they shared with the author. Anastasia travelled the country and was welcomed into their kitchens, hearing their stories and learning to cook alongside them. For this challenge, I’ve focused on Yiayia Evangelia’s tomatokeftedes (tomato fritters) from Santorini. An Orthodox Christian, Yiayia Evangelia eats vegetarian dishes like this during fasting. She explains, “We Orthodox Christians don’t eat meat or dairy when we fast, some don’t even allow olive oil. I think it’s important to have these periods of self-restraint; it doesn’t just do good to the body, it purifies your mind.” Anastasia says, “Yiayia Evangelia tells me stories of

experiences she’s had in life. Devoutly religious, she still mourns the loss of her husband, Carlos, and I have a strong sense of her loss. Together, we make tomatokeftedes using Santorini’s top produce: the tomato. The volcanic soil makes it the perfect tomato-growing spot.” I wonder if my mum had had Santorini’s produce in windy Manchester, perhaps we’d have eaten less over-boiled cabbage.

Evangelia’s tomatokeftedes (tomato fritters)

SERVES 4-6 PREP 10 mins

COOK 15 mins EASY V

500g cherry tomatoes, off the vine

3 red onions, roughly chopped 100g mint, leaves picked and chopped

2 tsp dried basil

500g plain flour

300ml sunflower oil

Greek yogurt and chopped dill, to serve (optional)

1 Put the tomatoes in a large bowl and crush using your hands – you want to see the juice pop from inside the tomatoes. Still using your hands, mix in the onions, mint, basil, 2 tsp salt and 1 tsp ground black pepper. Pour in 300ml water, then add the flour. Mix by hand until combined.

2 Heat the oil in a deep, non-stick frying pan over a high heat (ensuring it is no more than two-thirds full) for 1 min until you can drop a small amount of the mix into the oil and it begins to sizzle. Drop a level tablespoon of the tomato mixture into the hot oil. It doesn’t need to be

a perfect shape. Cook up to four tomatokeftedes at a time. Leave enough space between each so they don’t stick together. Fry for 2-3 mins on one side, then use a spatula to turn them over and fry for a further 1-2 mins until crisp.

3 Remove using a slotted spoon and drain on kitchen paper. Mix the yogurt and dill together in a small bowl, then serve alongside the fritters for dipping. GOOD TO KNOW vegan

Yiayia

Yiayia Evangelia eats dishes like this during fasting

Books for cooks

Helena Busiakiewicz from our cookery team selects her favourite new books to inspire you this month

The Indonesian Table

Petty Pandean-Elliott (£24.95, Phaidon)

This book is a colourful celebration of Indonesia’s 17,000 islands. Pandean-Elliott deep-dives into eight key regions, so you can understand the dishes you’re cooking, with beautifully photographed and styled recipes. Its colourful variety of dishes fittingly matches the elegance of the Indonesian national motto: ‘unity in diversity’.

Must-try recipe: Chicken soto with turmeric & lemongrass

Sweet Enough

Alison Roman (£28, Hardie Grant) Cook and author Alison Roman has long been the ‘cool girl’ of the food world. Her only book dedicated to all things sweet, this is full of summer fun, with uncomplicated recipes that create impressive results. Perfect inspiration for al fresco sharing desserts. Must-try recipe: Chocolate tart

Comfort & Joy

Ravinder Bhogal (£26, Bloomsbury)

This sunny collection is ideal for the vegetarians in your life, as it’s about celebrating mighty fruits, vegetables, grains and pulses in their many different forms. There are recipes for all seasons, but the summer salads, dips and relishes are where the flavours truly sing.

Must-try recipe: Lemon & curry leaf crumpets with lime pickle butter

MORE FROM BBC GOOD FOOD

Vegetarian

Discover our collection of fresh meatfree recipes, including midweek meals, BBQ dishes and simple desserts, £6.99.

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Recipe is adapted from Yiayia by Anastasia Miari (£27, Hardie Grant) and not retested by us.

Photographs by Marco Arguello.

Summer Taste Awards 2023

We’ve taste-tested summery products from 10 supermarkets to find the best picnic and barbecue must-haves on the shelves this year. Our expert panel blind-tested 145 products across 16 categories, and the judges

VEGAN BURGERS

Joint winner: M&S Plant Kitchen

Southern-fried Chicken Burgers

£3.50 (227g)

The judges were impressed by how much these look like real chicken burgers. Texturally, too, they pull apart like chicken, while the breaded crust has good crunch and peppery seasoning. They work well for barbecues and as a midweek meal, too.

Joint winner: Iceland

No Meat Ultimate Burgers £2.50 (226g)

As with the M&S burgers, the judges found the appearance and texture of these burgers to be satisfyingly meaty. They also enjoyed the smoky flavour.

submitted their comments and a score out of 10 for each through anonymous online forms, all overseen by an independent adjudicator. See the full results for all categories and runners-up at: bbcgoodfood.com/summer-taste-awards

VEGAN SAUSAGES

Asda OMV! 6 No-Pork Chilli

Sausages £2.50 (300g)

Our judges hadn’t tried a spicy vegan sausage before, but this one really works. It has smoky depth and firm texture, including skins like that of a meat sausage. These would be great with a good vegan mayo.

VEGGIE BURGERS

Waitrose & Partners GoVeggie

Aubergine & Feta Burgers

£2.95 (210g)

While the judges couldn’t taste feta here, they liked the soft, herby centre of the burgers and a crisp coating that means they hold together well during cooking.

BURGERS

M&S Smoky Cheese & Onion

Beef Burgers £4.50 (400g)

With slight sweeteness from the onion and tang of cheese, the judges enjoyed the flavour of these beef burgers. They also noted the crisp, caramelised crust and pleasingly homemade look.

SAUSAGES

Joint winner: Sainsbury’s Taste the Difference Chilli Cheese Top Dogs £3.25 (400g) The chilli gives these sausages a nice, spicy heat. They are clearly speckled with chilli and herbs, and have a juicy texture.

Joint winner: Lidl Deluxe Honey & Mustard Sausages £2.49 (400g)

Our judges could clearly taste the mustard, which provides a good punch of heat (and is also visible in the sausage), while the honey adds a touch of sweetness.

BURGER BUNS

Aldi Specially Selected Brioche Burger Buns

£1.05 (200g)

Tasting subtly sweet with a smart, glossy crust, these buns also have a soft, springy texture that would soak up burger sauce well. Plus, they’re handily pre-sliced.

Star buys

When it comes to modernity in the world of stand mixers, this one has integrated weighing scales and warming functions that work in tandem with the deep 7-litre EasyWarm bowl. It’s a serious stand mixer for equally serious bakers looking to make larger quantities. But, it’s a sophisticated bit of kit that excelled in our tests and would offer the same usability for everyday bakes.

Available from Kenwood (£689.99), Currys (£689.99) and Lakeland (£799.99)

eight-piece set and glass block

We can’t think of any tasks that you couldn’t accomplish with this set. With so many knives, you’re spoilt for choice when it comes to selecting one for a particular task. There are two Santoku and two chef’s knives in different sizes, for example. The smallest knives performed well on our standard celery/carrot/onion prep. All are well weighted, and every knife cuts efficiently and easily.

Available from ProCook (£229)

Tefal Pain et Delices

Not only does this breadmaker make a wide selection of classic loaves thanks to pre-sets, it can also be used to make pizza and pasta doughs, as well as a range of dairy products, like yogurt and cottage cheese. There’s no viewing window, which is disappointing, but the loaf of bread produced was well-risen, with an open and airy texture.

Available from Amazon (£129.99) and Currys (£139.99)

This boxy air fryer is a multifunctional piece of kit. It comes with all the attachments for air-frying chips and cooking rotisserie chicken. We love the oven-style door, as well as the large window and internal lights. There are plenty of functions to get to know and the touchscreen interface makes it a joy to use.

Available from Argos (£149) and Lakeland (£149.99)

This non-stick frying pan is robust and hardwearing. It’s also oven-safe up to 260C. During testing, we found it a joy to cook with; not only is it comfortable thanks to the slim, ergonomically designed handle, but it produced light, well-browned American pancakes and an evenly cooked omelette. Nothing sticks to this pan thanks to its exceptional non-stick coating, either.

Available from Argos (£39.99) and Robert Dyas (£49.99)

Kenwood Titanium Chef Patissier XL

Breville rotisserie air fryer

Ninja Foodi Zerostick frying pan

ProCook Professional X50

We rigorously test hundreds of kitchen appliances and products every year, and only the best earn our ‘star buy’ status. Here are five products that stood out for their versatility and value words LYDIA ANDERSON

Best stand-out mixer for doughs

Most comprehensive knife set

Best non-stick frying pan

Best rotisserie air fryer for chips

Best breadmaker for loaves and more

STEPS TO SUCCESS

Char siu bao buns

Master the art of making these pillowy steamed buns filled with sticky marinated pork and fresh salad recipe

JEREMY PANG photography DAVID COTSWORTH

Char siu bao buns

MAKES 18 buns PREP 1 hr plus overnight marinating and at least 3 hrs 30 mins proving COOK 4 hrs 30 mins

MORE EFFORT ❄ (pork only)

For the char siu pork

700g rindless pork belly

4 large garlic cloves, finely chopped thumb-sized piece of ginger, peeled and finely chopped

4 tbsp tomato ketchup

4 tbsp hoisin sauce

4 tbsp golden caster sugar

2 tbsp dark soy sauce

2 tbsp rice vinegar

2 tbsp sunflower oil

For the bao buns

525g plain flour, plus extra for dusting

11/2 tbsp caster sugar, plus a pinch

1 tsp fast-action dried yeast

50ml milk

1 tbsp sunflower oil, plus extra for proving and rolling

1 tbsp rice vinegar

1 tsp baking powder

To serve

carrot and mooli, shredded

4-5 spring onions, thinly sliced on the diagonal

6 tbsp mayo mixed with 1 tsp wasabi paste

1 Put the pork in a roasting tin with the rest of the char siu ingredients and massage them in using your hands or a spoon to coat. Cover and keep chilled overnight.

2 Heat the oven to 160C/140C fan/ gas 3. Cover the tin with foil and cook the pork for 3 hrs 30 mins, basting every hour. Turn up the oven to 180C/160C fan/gas 4, remove the foil, baste the pork and continue to cook for 45 mins until it is beginning to caramelise around the edges.

3 Remove the pork from the tin, cover and set aside to rest for 20 mins. Meanwhile, spoon off any fat and transfer the sauce to a small pan. Slice the pork – it will fall apart as you cut it – then return to the tin. Warm the sauce in the pan over a low

heat, then pour over the meat and toss everything together.

step 5

step 7

1

4 While the pork is cooking, make the buns. Mix the flour, sugar and 1/2 tsp salt in a large bowl. Dissolve the yeast and a pinch of salt in 1 tbsp warm water, then add to the dry ingredients along with the milk, oil, vinegar and 200ml water. Mix into a dough using a wooden spoon, adding a little extra water if needed.

5 Tip the dough onto a lightly floured work surface and knead for 10-15 mins, or until smooth. Put in a lightly oiled bowl, cover with a damp cloth and leave to rise for 2 hrs, or until doubled in size.

6 Tip the dough out onto a clean work surface and lightly punch it down, then flatten and sprinkle over the baking powder. Knead for 5 mins.

7 Roll out the dough into a long sausage shape, about 3cm thick, then cut into 3cm-wide pieces – you should have 18. Roll each into a ball and leave to rest for 2-3 mins.

8 Use a rolling pin to roll out each ball into an oval shape 3-4mm thick. Rub the surface of each lightly with oil and brush a little over a chopstick. Put the oiled chopstick in the centre of each oval, fold the dough over the chopstick then slowly slide it out, leaving the dough folded over.

9 Transfer the prepared buns to a baking tray lined with baking parchment, then cover with a clean tea towel and leave to prove in a warm place for 11/2 hrs or until doubled in size.

10 Heat a large bamboo steamer over a medium-high heat. Steam the buns for 8 mins or until puffed up (you’ll need to do this in batches). The buns are best served straightaway. The pork will keep in an airtight container for up to three days or frozen for up to a month.

11 Ease each of the buns open, then fill with the pork, carrot and mooli, spring onions and a dollop of the wasabi mayonnaise.

PER FILLED BAO BUN (18) 241 kcals • fat 8g • saturates 2g • carbs 30g • sugars 8g • fibre 1g • protein 10g • salt 0.9g

step 9

step 8

step 11

Passion fruit mule DRINKS CABINET

Give a classic cocktail a tropical makeover recipe

1 Pour the vodka and passion fruit liqueur into a tumbler or copper cup. Add the fresh passion fruit pulp and mix to combine.

2 Add ice to a tumbler until it is three-quarters full, then top up with the ginger beer. Stir gently. Finish with a lime wedge to serve.

Raise a glass

Discover our best buys for June

BEER

I Could Get Better at T*sco for a Quid

The name of this 4.5% ABV brew is a fond tribute to one of The Decent Beer Company’s first reviews. It’s not complimentary and it’s unfounded; this is lightly carbonated, brewed on a base of Maris Otter with oats for a soft mouthfeel and bitter finish. £3.75 per 440ml can, prettydecentbeer.co

LEMONADE

Cawston Press

elderflower lemonade

Keep cool this summer with a sparkling elderflower lemonade –refreshing, lightly floral, and no added sugar. It’s ideal for family picnics. £1 per 330ml can, most major supermarkets

RUM

Temple Island white rum

Award-winning Henley Distillery is known for its gin, but has now launched a compact rum range. This heady white rum is distilled with tonka beans and vanilla. Try it in a perfumed piña colada. £35 (50cl), thehenleydistillery.co.uk

CIDER

Devon rosé cider

A medium-sweet blush cider made from English apples and the skins of pinot noir grapes – it’s a go-to summer drink. Light and refreshing, this 4% ABV pink-hued drink comes from award-winning cidermaker Sandford Orchards. £33.50 (12 x 500ml bottles), sandfordorchards.co.uk

voices

s of the British Isles

Charcuterie, cheese, bread, cereal, noodles and milk: these days, there’s an award scheme for every type of food and drink. Of course, there are awards for restaurants and retailers, too, but they’re not easily won. Stamps of approval from the likes of Great Taste, Golden Chopsticks and British Charcuterie are highly coveted. Winners receive not just a gong, but a raised profile via social media, food publications and regional news outlets, who love to champion the craft and care that goes into their local cuisine.

And rightly so. Britain’s food scene is thriving thanks to its fertile land, culinary traditions and rich cultural diversity. With an increasing focus on quality and sustainability, farmers are cultivating exceptional produce, to which chefs and producers apply their passion, knowledge and skill.

This melding together of quality and imagination with old, new and diverse traditions is what makes our food scene so remarkable. We spoke to a South African making biltong from retired dairy cows in Ireland, fifth-generation farmers making breakfast cereal in Suffolk, and a Turkish baker in London making sourdough pide. Food judges look for honed craft, but they also look for the unique creativity that comes when people of different ages and backgrounds bring a fresh view on a particular product or practice. Here are some of the finest food champions in the UK.

Across the nation, artisan food producers are inspiring us with their creativity – we meet those who’ve earned coveted awards for their work

words CLARE FINNEY

Gulsum Genc Koc

Won With

World Bread Awards 2022: Speciality Sourdough and Flatbread

Sourdough (Turkish sesame rings) and Turkish pide, The Mill Hill Bakery, London

“The Black Sea region of Turkey, where I’m originally from, is mountainous and has a very similar climate to Britain, so I grew up eating sourdough. Every time we visited my grandmother, she was baking fresh bread, which she served with homemade butter, and that taste I will never forget. I moved to the UK with my husband after university, and for the first 30 years here, I worked as a landscape architect. Then one day, my mum came to visit us and brought with her some of my grandmother’s starter for me to bake with. At first, I couldn’t keep it alive, but when she brought me some more I asked for grandma’s recipe and resolved to keep up the tradition. I spent every Friday baking: learning new recipes, perfecting my technique and looking at books, articles and recipes for tips. I first entered the World Bread Awards as a home baker with a bread my mum used to make with olives and mixed herbs – and I won that category. Then, during the pandemic, I started baking for my neighbours, then my local garden centre, and got very popular. We converted the garage into an office and kitchen space, and I bought a bigger oven, bigger fridge, bigger mixer – then I quit my job as an architect to run my bakery. I bake a variety of sourdough products, but I’m particularly passionate about converting unusual breads to sourdough, like my award-winning simit, which are like big, oval bagels, and pide, Turkish flatbread. I think my success has come from that passion – and from love. I’m keeping my grandmother’s starter and a tradition alive, and that makes me happy.”

@millhill_artisanbakery

I’m keeping my grandmother’s starter and a tradition alive, and that makes me happy

Svetlana Kukharchuk

Won With

Farm Shop & Deli Retailer Awards 2022: Scottish region

The Cheese Lady, East Lothian, Scotland

“I’ve been working in farmhouse cheese for nearly 20 years – I have a huge passion for cheese that doesn’t seem to wane. I also seem to inspire a similar passion for cheese in our customers and my team, and think this is the foundation of our success. I fell in love with cheese as a student in New York City – at Murray’s Cheese Shop – which, at the time, was the place to be for cheese in New York. I begged for a job in the shop, then did an internship at their maturing caves. I left the States to open a cheese shop in my home country, Russia, but fate decided differently and I ended up in Scotland. I was making cheese at The St Andrews Cheese Company, which was backbreaking work, and trained with the great Herve Mons in France to deepen my knowledge of maturation. I opened The Cheese Lady in East Lothian 2017. Our speciality is farmhouse and artisan cheese, which doesn’t have to be from one particular country; we have a great range of Scottish cheese, as well as cheese from the rest of the UK and all the main cheese-producing countries. This first award has meant so much. It’s raised our profile among potential new customers, but it was also recognition from the industry of all the hard work we’ve done to date.” thecheeselady.co.uk

Lok Cheung Won With

Golden Chopsticks

Award 2022: Best restaurant in Wales

Lokky’s, Saundersfoot, Wales

“My wife Jen and I took over this hotel and restaurant in Tenby in 2019, and wanted to put our own spin on the place. We went for pan-Asian cuisine because my wife is Filipino and I’m Chinese, so we are pan-Asian ourselves! My family has always been in food; my aunt started a takeaway when she emigrated to the UK, then my dad has a restaurant in Wales too, so I’ve been in hospitality since I was a boy – but Lokky’s is a passion for myself and Jen. We wanted to create a menu that was suitable for all, and an atmosphere that people could enjoy, and we wanted to showcase food that people might never have had before – like pancit noodles, which is a typical Filipino dish. Winning the award was a fantastic morale boost. We’ve put our blood, sweat and tears into recovering from the pandemic, recruiting a good kitchen and front-of-house team, and creating a special experience for everyone who walks through the doors. We’ve had glowing reviews. The main thing for us is that people walk out having had a good time, and maybe having tried something new.”

lokkys.co.uk

This first award has meant so much – it’s raised our profile

British Charcuterie Awards 2021: Best in Class

Alanagh Chipperfield and Ilse van Staden Won With

Ke Nako Biltong, Ballyclare, NI: Pain-in-the-Hole biltong

“Everyone eats biltong in South Africa. They buy it like we buy bread here, and keep a big bag in their fridge at home. I met my wife Ilse when I went to play rugby in South Africa, and when we moved back to Northern Ireland, we started making biltong because there wasn’t anyone on the island of Ireland making it. Our recipe is Ilse’s grandmother’s recipe, and we use Irish beef from retired dairy cows, from organic farms. Our beef is the reason our biltong is so popular; the cattle are grass-fed and much older, so the meat is more concentrated in flavour, and the fat on the carcass is richer. It takes five to six days to make from the time we get the carcass in, as we have to break it down, spice it, hang it, then apply gentle heat – not so much as to cook it, but about 45 degrees. It loses 70% of its water in the process. For every kilo of biltong, two kilos of beef have gone into it, as well as the spices. Our Pain-in-the-Hole biltong is made with sauce containing the world’s hottest chilli, the Carolina Reaper.” kenakobiltong.co.uk

BBC Food and Farming

Awards: BBC Countryfile’s Young Countryside

Champion 2021

British Farming

Awards: Agricultural Student of the Year 2021

Jessica Langton Won: With

Crowfields Farm, Derbyshire

“I milked my first cow when I was seven and never looked back. I’m a fourth-generation farmer, and still milk our pedigree herd of Locklan Holsteins at our family farm in Derbyshire, as well as working part-time for Genus GBS, a company that aims to improve the sustainability of the industry through bovine genetics. On the farm, I’m focused on herd management and the breeding side of things: I incorporated Jersey and Norwegian Red genetics into the herd a few years ago, when we moved to a contract where the amount of money you get is based on the quality of the milk, rather than quantity. The crossbreeds have a higher fat

and protein content, and because they’re more suited to living outdoors than pure Holsteins, more sustainable. I’m also involved in a student project looking at reducing methane emissions in ruminants at Nottingham University, and sit on the National Farmers Union dairy board, where I do a lot of work with education. Their live lessons reach thousands of primary school pupils. I think I’ve won these awards because of all the things I do in the industry, as well as working to improve the sustainability of the farm. It’s more of a way of life than a job, though. Knowing you can have an impact gets you out of bed in the morning.”

The Hird family

Won With

Great British Food Awards 2022: Breakfast Cereal

Fruit Nutty granola, Yockenthwaite Farm, Yorkshire

Sales and production head Dave Hird, says, “The Hird family have been sheep farmers at Yockenthwaite Farm since 1842, and my dad and brother are still farming. Our cereal story, however, starts back in 2004. We had a bed and breakfast on the farm, and we’d serve homemade granola to our guests as a healthy option. They kept asking where they could buy it, so we started to sell it, starting with our local market. It’s grown organically from there. The recipe is Mum’s. She works full-time when she’s not helping with lambing. We source our honey from Lancashire, spelt flour from Stockton on Tees and groats from Morning Foods in Cheshire, which we roll ourselves before putting straight into the mixing bowl. Oats are a bit like fresh coffee: the sooner they’re made into granola after being rolled, the better. I think that’s one of our key selling points – that, and using spelt, which people with gluten intolerances can process better than wheat, and is an ancient grain. The Fruity Nutty granola is one of our newer varieties, so it was a great accolade to win an award for that. It’s amazing that what started as a bit of diversification to support the farm has gone on to become its own entity, winning awards – but we are still based on the farm, and still very much a small family company.” yockenthwaitefarm.co.uk

Jacob Thundil Won With

Great Taste 2022: Golden Fork trophy for the South East & Startisan of the Year

Noya Sauce soya sauce alternative, Sozyë, Middlesex

“Many years ago we were making ramen, and one of the ingredients is a kombu – dried seaweed that you soak in water to make stock. Inadvertently, we left it for a while, and the longer we left it, the more umami it became. It tasted almost meaty. The thought of making a soy-style sauce like this haunted us, but it wasn’t until lockdown came that we were able to work on it, which we did 12-14 hours a day. We have a friend who dives for seaweed, and we experimented with different kinds and set up our own lab to test it. We’re both into cooking; I’m into discovering new ingredients, and my business partner is on point with taste. I think that’s how we got here. We won a gold star at the Great Taste Awards in 2021, and I thought, ‘brilliant job’, but my business partner is a perfectionist. She kept saying ‘we can do better’ – so we kept improving. We think people like the sauce because it’s allergen-free and sustainable and made from sustainably harvested seaweed. It ticks so many boxes and tastes good. In fact, one of the comments from the judges was, ‘I can’t see how this could be better’.” sozye.com

seaweed and set up our own lab &

Unlock more inspiration from the Great British larder on page 9.

We experimented with different kinds of

What sharing

you’re

Share photos of what you’ve cooked using our recipes, along with your top tips @bbcgoodfood, or get in touch with us at goodfood@immediate.co.uk

Crunchy noodle salad

Find the recipe online at bbcgoodfood.com/ crunchy-noodle-salad

I made roast lamb and wanted a side with lots of texture and colour, while refreshing the palate. @_nikkieats, Wooburn Green, Bucks

Coffee & walnut cake

Coffee and walnut is always a winning combination, and these mini cakes are no exception. They look truly divine.

@ibs.isabel, Aylesbury, Bucks

Tuscan chicken

I made half the portion size, and it still worked perfectly.

@joberry35x, Beccles, Suffolk

Roasted carrot & whipped feta tart Delicious, colourful and easy to make – perfect for our meat-free Mondays. @swediebird_is_cooking, Belvedere, south-east London

Potato, pepper & chorizo stew with fried eggs I already had the ingredients for the recipe, so it was perfect for a quick and easy dinner, with the added bonus of being gluten-free.

@sallyg_at_home_2021, Micklefield, Leeds

Rhubarb ripple cheesecake

Delicious – a real hit! @foodbyhannahcooks, Pirbright, Surrey

It’s h t !

It’s showtime!

Still hoping to join us? We can’t wait to welcome our fabulous chefs and experts, producers, and of course like-minded foodies to the BBC Good Food Show Summer this June! If you haven’t booked your tickets yet for this essential foodie day out, it’s time to snap them up.

food heaven as discover fabulous

heroes cook live on stage, enjoy tasting

This is a show not to be missed; you’ll be in food heaven as you discover fabulous producers showcasing mouth-watering gourmet treats, and get the chance to meet your favourite food brands face-to-face. Plus, watch your culinary heroes cook live on stage, enjoy tasting experiences, mix summer cocktails, watch a packed timetable of free demos, and enjoy a three-course menu created especially for the BBC Good Food restaurant! See you there!

Save 15%* off tickets with code: GFR7

Pre-show checklist

Book your Big Kitchen Theatre seats

Check out the Book Signing timetable so you don’t miss your favourite chefs

Check

out your day and visit the BBC Gardeners’ World Live Gardens!

What’s on the menu?

The Summer Kitchen is the place to be...

Don’t miss Kwoklyn Wan making his Show debut on the Summer Kitchen stage! He’ll be cooking up sensational Stuffed

Braised Aubergine and his fakeaway version of Charred Spring Onion Udon noodles!

Enhance your skills

Pick up new skills to wow your family and friends: explore condiments for summer dining at the Fabulous Food Finds Tasting Theatre, or try your hand at Kimchi and Pesto making at the Summer Workshops!

Meet your culinary heroes...

James Martin and Jane Dunn of Jane’s Patisserie will be showcasing their recipes in the Big Kitchen theatre, plus, they’ll be meeting fans at our Book Signing! Make sure to pick up a copy of their latest book, and grab a signature and a selfie!

Artisan delights!

We thought we’d highlight some of our new and returning producers. Edwards of Conwy, aka the Welsh Butcher, will be bringing traditional sausages, succulent burgers and more! Plus, the Cornwall Pasta Co are the perfect brand to enhance your summer recipes

Ainsley and the Hairy Bikers return!

The Hairy Bikers return to the Big Kitchen for the first time since lockdown, plus, don’t miss Ainsley Harriott’s first Summer show appearance! We can’t wait to see what seasonal surprises these three cook up!

The Sidekick for Perfectly Cooked Food

Designed for chefs and loved by home cooks worldwide, Thermapen is the premium thermometer for perfectly cooked food, every time. With its unrivalled speed and accuracy, sleek design and five-year guarantee, Thermapen is certified to perfect every roast, bake, BBQ and steak. Advance your skills and let your creativity flourish with the ultimate cooking sidekick. Use the code THERMAPEN-06 for 20% off online until 30th June 2023.

01903 202151 thermapen.co.uk

Smashing Toffee

Great for giving and perfect for sharing on Father’s Day are Toffee Twins made by family company Walker’s Nonsuch since 1894.

Two chunky delicious Original Creamy Toffee bars, made with whole milk and butter, are packed with a real traditional toffee hammer and instructions on how to break this traditional treat.

It’s a fun and novel gift offering top quality toffee retailing from just £2.49. It’s suitable for vegetarians and gluten free too.

hello@walkers-nonsuch.co.uk walkers-nonsuch.co.uk

Embellish with Relish Cookbook

Written by Maria Whitehead MBE, the Embellish with Relish Cookbook is filled with fantastic ideas that has a recipe ready for any meal you are thinking of preparing. If you’re searching for the ideal quick and easy meal this summer, then this delicious Black Garlic Peppered Salmon is the perfect choice. It does include a generous amount of our best-selling Black Garlic Ketchup! Full recipe can be found in the cookbook, expressing more flavours from your store cupboard.

Embellish with Relish Cookbook - £16.00.

hawksheadrelish.com

No More Summer Chafing

Enjoy summer dresses without the discomfort of burning thighs, with anti chafing shorts from The Big Bloomers Company. Designed in Britain and made in Italy, they’re extremely soft, lightweight and breathable – so much so, you’ll barely know you’ve got them on. So, whether attending a wedding, going on holiday or simply enjoying a day in the sun, you can wear summer dresses with confidence.

Sizes UK12 - UK36

01326 373268

thebigbloomerscompany.co.uk

Versatile Garden Style - 60% Off

This versatile Stockholm Chaise Lounge Set is perfect for almost any garden or patio. Cleverly designed, the set uses modular elements which combine to form the ultimate al fresco set-up. The polyrattan authentically imitates rattan’s rustic charm, with the added benefit of superior durability and virtually no maintenance needed!

Now with 60% off, this lounge set is only £399.60 when you visit outandout.com. Excludes Delivery.

outandout.com

Contemporary Garden Luxury - 60% Off

The contemporary Marbella Lounge Set seats five comfortably and includes a matching, tempered glass topped coffee table. Expertly woven from hard-wearing polyrattan, it is virtually maintenance-free.  Now with 60% off, this set is only £599.60 when you visit outandout.com. Delivery excluded.

To receive a free weatherproof cover, add the set and its cover to your basket and use code FREECOVER at checkout. While stocks last.

outandout.com

BANHOEK CHILLI OIL

GREAT ON PIZZA! DELICIOUS ON EVERYTHING ELSE...

A COOKING AND FLAVOURING OIL, FOR PIZZA, PASTA, SALADS, STIR-FRY, BREAKFAST, FISH AND MEAT, MARINADES AND CHOCOLATE BASED DESSERTS.

Elevate your Breakfast with the true taste of France

La Boulangère has launched its new Selection range of all butter baked products for all to indulge in, everyday.

Excite your senses with our irresistible all butter pains au chocolat and croissants.

Juste Délicieux!

Don’t wait another moment— purchase from ASDA, Ocado, and Laboulangere-uk.com.

Explore Europe by river

Enjoy fine dining, regional specialties and an extensive range of local wines on a luxury five-star river cruise holidays

Riviera Travel’s award-winning river cruises have everything you need for an exceptional experience. Cruise Europe’s most beautiful waterways and enjoy superb on-board cuisine with full-board, along with extensive and fully inclusive tours. The cruises offer spacious and beautifully appointed suites or cabins with hotel-style beds, and many with a French balcony for unrivalled views.

Burgundy, the river

Rhône & Provence

Seven nights/eight days from £1599pp*

June to October 2023 and April to October 2024

Explore the lush green vineyards of Burgundy, sun-kissed hills of Provence, wild ruggedness of the Ardèche Gorges, and the medieval city of Avignon on this truly enthralling cruise.

Eight included experiences

● Five guided tours, including Lyon, charming Beaune with wine-tasting, historic Vienne, Arles and Avignon

● Three visits, including the magnificent Ardèche Gorges, the remarkable Pont du Gard, and beautiful Tournon

Your cruise includes:

● All meals on board, including welcome cocktails and the Captain’s Dinner

● Return scheduled flights from a selection of regional airports, or return Eurostar/TGV from London St Pancras International

Call 01283 742398

Choose from 23 fascinating river cruises that take you to the iconic highlights as well as lesser-known gems in destinations, such as Cologne, Trier, Koblenz, Heidelberg, Strasbourg, Basel, Lucerne, the Douro Valley, Vienna, Budapest, Amsterdam, Avignon, Arles, Bruges, Paris or Rouen.

Prices from £1399pp*

The Blue Danube – Vienna, Budapest & Salzburg

Seven nights/eight days from £1399pp*

June to October 2023 and April to October 2024

Enjoy an escorted tour to imperial Budapest, the Pearl of the Danube. See Bratislava, Esztergom, Melk, Salzburg and Vienna, along the course of Eastern Europe’s mightiest river.

Nine included experiences

● Seven guided tours, including the neoclassical Esztergom Basilica, charming Bratislava, historic Dürnstein, remarkable Melk Abbey, baroque Linz or magnificent Salzburg, elegant Vienna and captivating Budapest

● Live classical quartet recital on board

● Hungarian folklore show on board

Your cruise includes:

● All meals on board (except one lunch if choosing the Salzburg excursion), including welcome cocktails and the Captain’s Dinner

● Return scheduled flights from a selection of regional airports

BOOK OR REQUEST A BROCHURE

or

Exclusive offer for BBC Good Food readers: All bookings will receive two free standard tickets to one of the BBC Good Food Shows**

All river cruises include complimentary on-board tea and coffee, complimentary wi-fi (connection speeds may vary) and five-star service from an English-speaking crew and knowledgeable local guides, plus the services of a Riviera Travel cruise director and concierge.

Managing director, food

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Get the best from our recipes

We test them thoroughly to ensure they work for you

 Read the recipe before starting. Basic storecupboard ingredients, like salt, aren’t included in the ingredients list.

 Use standard measuring spoons for accuracy, especially for things like spices, yeast and salt.

 Where possible, we use humanely reared and produced British meats, poultry and eggs, and sustainably sourced seafood.

 To help avoid waste, we suggest how to use any leftovers you may have from our recipes.

 Eggs carrying the British Lion mark guarantee that all hens are vaccinated against salmonella.

 We try to avoid using plastic. You’ll find instructions to wrap or cover, but we won’t specify what to use unless it’s vital to the recipe.

Helping you to eat well

Our BANT-registered nutritionist analyses our recipes on a per-serving basis, not including optional serving suggestions. You can compare these amounts with the Reference Intake (RI), the official recommended amount an adult should consume daily. Energy 2,000 kcals, Protein 50g, Carbohydrates 260g, Fat 70g, Saturates 20g, Sugar 90g, Salt 6g (please note RIs for total fat, saturates, sugar and salt are the maximum daily amounts). Healthy recipes are checked to ensure they have a low amount of saturated fat, sugar and salt per 100g, equivalent to green on a traffic-light label. On a per serving basis, Good Food require the saturated fat to be 5g or less, salt 1.5g or less and sugar, 15g or less per serving.

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Simply the zest

Lemon curd pavlova

SERVES 6 PREP 30 mins plus 2 hrs

cooling COOK 1 hr 20 mins

MORE EFFORT V

4 egg whites (use the yolks in another recipe)

250g caster sugar

1 tsp cornflour

1 lemon, 1/2 finely zested, 1/2 zest pared, plus 1 tsp juice

250g lemon curd

300ml double cream

2 tbsp icing sugar edible flowers, to decorate (optional)

1 Heat the oven to 140C/120C fan/ gas 1. Use a 20cm cake tin or plate as a template to draw a circle on a large sheet of baking parchment in pencil,

then turn the parchment over and use it to line a baking sheet.

2 Tip the egg whites into a large, clean bowl. Beat for 2-3 mins using an electric whisk (or do this in a stand mixer) until frothy. With the motor running, add 1 tbsp sugar and beat for 30 seconds. Continue adding the sugar gradually, beating continuously, until you have a thick, glossy meringue – it should hold stiff peaks when you lift the beaters, and will take 10-15 mins. Rub a little between your fingers – if you can feel the sugar, continue beating for a few minutes more until dissolved.

3 Add the cornflour and lemon juice, and whisk again to combine. Use a dab of meringue to stick the corners of the parchment to the baking sheet, then spoon the remaining meringue into the centre of the circle template. Spread

the meringue out into a disc using a palette knife or spatula, creating a slight dip in the middle. Bake in the centre of the oven for 1 hr 30 mins, then turn the oven off and leave the pavlova to cool with the oven door closed for at least 2 hrs or overnight – this helps prevent cracking. Will keep in a cool, dry place for up to a day before serving.

4 Spoon 200g lemon curd into the centre of the pavlova. Whip the cream, remaining curd, the icing sugar and the fine lemon zest to soft peaks using an electric whisk, or in a stand mixer. Pile the whipped lemon cream over the curd, spreading it to the edge. Scatter over the remaining pared zest and decorate with edible flowers, if you like.

Round off an al fresco meal with this tangy dessert – and you can get ahead by making the meringue the night before recipe CASSIE BEST photograph ISSY CROKER