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COOK WELL FOR LESS 2026 160+ RECIPES Courgette & parmesan tart • Chicken & broccoli potatato-topped pie • Rhubarb & strawberry cobbler

COOK WELL FOR LESS

Shop smarter, eat better

160+ money-saving

EVERYDAY SAVERS

recipes

for midweek and more

• Make your meals go further • Cook once, eat all week • Batch-cook like a pro

Less waste, more taste DELICIOUS DINNERS TO FILL YOUR FREEZER

Brilliant bakes on a budget

One-pan piri piri chicken dinner ONLY £2.20 PER SERVING

£6.99

goodfood.com

EASY WAYS TO USE LESS ENERGY Air fryer • Slow cooker • Microwave

“I’ve been making this Mississippi mud pie since the day I found it in Good Food and it’s a firm family favourite.” Subscribe to receive the UK’s favourite food magazine and our award-winning app, packed with over 17,000 recipes, plus meal plans – all in one subscription

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Trusted by D Donna nna

devoured by her kids

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COOK WELL FOR LESS

Welcome With food and energy costs constantly on the rise, many of us are having to think more carefully about how to get the most out of our weekly shop. To help with this, the team behind Good Food has created Cook Well For Less, bringing together knowledge and ideas on how to help everyone eat well on a budget. As well as a whopping 160-plus value-packed recipes to help you plan your food shopping, Cook Well For Less explores the best energy-efficient cooking methods, such as air-frying and microwaving, as well as providing you with all the inspiration you need to cut down on food waste by using up everything in your fridge and cupboards. Great food should be accessible for everyone.

Keith Kendrick, Group magazines editor

Find more budget-friendly recipe inspiration at goodfood.com/feature/budget @goodfood @goodfoodeveryday

goodfood.com 3

Contents

The majority of these recipes have previously appeared in Good Food, and were tested and nutritionally analysed by a team of experts. Good Food Home Cooking Series Immediate Media Co, Vineyard House, 44 Brook Green, Hammersmith, London W6 7BT EDITORIAL Group magazines editor Keith Kendrick Deputy magazines editor Janine Ratcliffe Head of food Cassie Best Group content & production manager Stella Papamichael Senior sub-editor Tom Stevens DESIGN Art director Rachel Bayly Senior multimedia designer Owen Connolly Design hub manager Gabby Harrington ADVERTISING Client director Catherine Crosby Head of ad services Eleanor Parkman-Eason Senior ad service co-ordinator Sarah Barker For advertising enquiries, email imfood@immediate.co.uk PUBLISHING & MARKETING Publishing manager Tom Townsend-Smith Subscriptions director Helen Ward Reader offers manager Liza Evans Direct marketing manager Sally Longstaff Subscriptions marketing manager Molly Hodgen Head of newstrade marketing Martin Hoskins PRODUCTION Production director Koli Pickersgill Production manager Lee Spencer Senior production controller Leanda Holloway Senior reprographic technician Darren McCubbin

make our cover One-pan piri piri recipe chicken dinner, p20 photograph MIKE ENGLISH

SYNDICATION Director of international licensing & syndication Tim Hudson FOOD GROUP Content director Lily Barclay Commercial director Simon Carrington

119

IMMEDIATE MEDIA CO CEO Sean Cornwell COO & CFO Dan Constanda

Good Food provides trusted, independent advice and information that has been gathered without fear or favour. When receiving assistance or sample products from suppliers, we ensure our editorial integrity and independence are not compromised by never offering anything in return, such as positive coverage, and by including a brief credit where appropriate. All prices correct at time of going to press. However, they can change once we go to print and are subject to VAT fluctuations. Please check with the appropriate retailer for full details. We abide by IPSO’s rules and regulations. To give feedback about our magazines, visit goodfood.com, email goodfoodmagazine@immediate.co.uk or write to Good Food, Immediate Media Co, 44 Brook Green, Hammersmith, London W6 7BT.

© Immediate Media Company London Ltd, 2026. Printed by PUREPRINT, UK. Immediate Media is working to ensure that all of its paper is sourced from well-managed 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 it at your local collection point.

EVERYDAY SAVERS

38 56

Clever meal ideas to help you save

YOUR GUIDE TO SLOW COOKING

Thrifty dishes to make the most of your ingredients LESS WASTE MORE TASTE

FREEZE FOR THE FUTURE

COOK, FREEZE, REHEAT

A TREAT FOR LATER

STORECUPBOARD HEROES

YOUR GUIDE TO MICROWAVE COOKING

These recipes are all cooked in the microwave for efficient use of energy Seriously comforting recipes to bring the best out of your slow cooker

MAKE THE MOST OF YOUR AIR FRYER

USE LESS ENERGY IN THE KITCHEN

BATCH COOKING FOR BEGINNERS

Be inspired with some of our favourite dishes, from crispy chicken thighs to air fried bacon Advice on efficient cooking methods plus clever recipes Ideas and tips, plus the equipment you need to get ahead in the kitchen

80 Make a simple base that can be THREE-FOR-ONE FAMILY MEALS

transformed into three other recipes 4 goodfood.com

Learn the best ways to prep and freeze different types of produce These dishes all have freezable components – make them when you have time, and reheat when you don’t Showstopping puds you can prepare ahead, then simply add the finishing touches on the day you want to serve Turn those kitchen staples into something delicious

TO USE UP EVERYTHING 109 HOW Waste-nothing recipes, thrifty

dressings and dips, quick-mix cookies and more YOUR CAKE TIN 127 FILL These fun bakes prove that

impressive bakes don’t have to be expensive INDEX 138 RECIPE Find every recipe in this issue

88 47

121 goodfood.com 5

50+

everyday savers Every penny counts, so get the most out of your ingredients with these thrifty, delicious dishes

£2.88 per serving

6 goodfood.com

everyday savers

All costings correct at the time the recipes were developed

Bacon, pea & basil macaroni SERVES 4 PREP 10 mins COOK 20 mins EASY

6 rashers streaky bacon, chopped 2 leeks, finely sliced 1 tbsp vegetable oil 140g frozen peas 400g macaroni 200g soft cheese 85g mature cheddar, grated 1 tsp English mustard small bunch of basil, shredded

Grilled peach, chicken & feta salad SERVES 4 PREP 10 mins COOK 12 mins EASY

400g mini chicken fillets 3 tbsp olive oil 4 ripe peaches, quartered 4 tsp sherry vinegar 1 tbsp honey 1 red chilli, finely chopped 110g herb salad 100g feta, crumbled

2 Drain the pasta, reserving 150ml of the cooking water. Add the water to the pan of veg with the soft cheese, half the grated cheddar and the mustard. Stir until the cheese melts into a creamy sauce. Stir in the pasta and most of the basil, then scatter over the rest of the cheddar. Slide under the grill for 2-3 mins until the cheese melts. Scatter over the rest of the basil to serve. PER SERVING 703 kcals • fat 32g • saturates 16g • carbs 81g • sugars 7g • fibre 6g • protein 28g • salt 1.8g

1 Fry the bacon and leeks in the oil for 10 mins, until the bacon is golden and the leeks soft. Tip in the peas to heat through. Meanwhile, cook the pasta following pack instructions. Heat the grill to high.

£1.56 per serving

1 Heat a griddle pan over a medium heat. Toss the chicken in 1/2 tbsp oil, season and cook for 3-4 mins on each side, or until cooked through. Remove to a plate and leave to rest. 2 Toss the peaches in 1/2 tbsp oil and a little black pepper. Grill for 1-2 mins on each side. 3 Combine the remaining oil, the vinegar, honey and chilli, then toss with the herb salad. Arrange the chicken and peach slices on top of the salad, then scatter over the feta. Drizzle over the resting juices from the chicken and eat straight away. PER SERVING 302 kcals • fat 15g • saturates 5g • carbs 13g • sugars 13g • fibre 3g • protein 29g • salt 1.1g

Try swapping the feta for goat’s cheese

Make it with pastry Creamy cheese & bacon tart Heat the oven to 200C/180C fan/gas 6. Unravel a 375g sheet ready-rolled puff pastry onto a baking sheet and score a 2cm border around the edge. Cook the bacon, leeks and peas as instructed above. Mix the soft cheese with the mustard and spread this over the middle of the pastry. Scatter over the veg and bacon, then bake for 20 mins, adding the cheddar in the final 5 mins until the cheese is melted and the pastry golden. Serves 4. goodfood.com 7

£1.24 per serving

Turkey sausage & pesto soup SERVES 4 PREP 15 mins COOK 25 mins EASY

6 turkey or chicken sausages 1 tbsp olive oil, plus extra for the pan and drizzling (optional) 1 onion, finely sliced 2 large garlic cloves, thinly sliced 800ml vegetable stock 400g can cannellini beans, drained and rinsed 100g kale leaves, woody stems removed ½ lemon, juiced 60g green pesto crusty bread, to serve (optional) 8 goodfood.com

1 Squeeze the meat out of the sausage skins and break into small pieces. Discard the skins. Heat the oil in a wide saucepan over a medium-low heat. Tip in the sausagemeat and cook for 6-7 mins, squashing with a spatula, until browned and slightly crispy. Remove from the pan, transfer to a bowl and cover. 2 Tip the onion into the pan, with an extra splash of oil if the pan is looking dry, and cook for 4-5 mins until softened. Add the garlic and cook for 1 min. Pour in the stock, scraping to loosen any stuck-on bits at the bottom. Add the sausagemeat back to the pan along with the beans and bring to a gentle simmer. Cook for 10 mins, then stir in the kale in two

batches and cook for 2-3 mins until slightly wilted. Stir in the lemon juice and season lightly with salt and a good amount of black pepper. 3 Divide between four bowls and top with a spoonful of the pesto. Drizzle over some oil and serve with crusty bread, if you like. PER SERVING 324 kcals • fat 16g • saturates 3g • carbs 21g • sugars 7g • fibre 7g • protein 21g • salt 1.7g

everyday savers

Sweet & sour bean curry SERVES 2-4 PREP 10 mins COOK 30 mins EASY V

1 small onion, roughly chopped 30g ginger, peeled and roughly chopped 1 tbsp vegetable oil 2 tbsp medium curry powder 1 tsp ground turmeric 400g can black-eyed beans, drained and rinsed 400g can butter beans 1 lime, juiced 1 tsp light brown soft sugar handful of coriander, roughly chopped 80g natural yogurt rice or naan, to serve

1 Put the onion and ginger in a mini food processor or blender with 30ml water, and blitz to a smooth paste. 2 Heat the oil in a large saucepan over a medium-high heat and cook the onion mixture for 5 mins, until golden. Stir in the spices and cook for a further minute. 3 Stir in the black-eyed beans and butter beans along with the liquid from the can and 50ml water. Reduce the heat, partially cover and cook for 15-20 mins, stirring occasionally, until the beans are tender.

4 Add the lime juice and sugar and season to taste. Stir in most of the coriander, then serve in bowls topped with the remaining coriander and a spoonful of yogurt, along with rice or naan, if you like. PER SERVING (4) 199 kcals • fat 5g • saturates 1g • carbs 24g • sugars 5g • fibre 8g • protein 11g • salt 0.1g

Budget winner

62p

per serving

goodfood.com 9

Creamy chicken & green bean pesto pasta

On the table in 20 mins

SERVES 4 PREP 10 mins COOK 10 mins EASY

400g short pasta 250g green beans, trimmed 1 tbsp olive oil 1 bunch of spring onions, finely sliced 2 large ready-roasted chicken breasts, shredded 5 tbsp pesto 3 tbsp double cream handful of parmesan, grated, to serve

£1.95 per serving

Hot cumin lamb wrap with crunchy slaw & spicy mayo SERVES 4 PREP 10 mins COOK 8 mins EASY

4 small lamb leg steaks 2 tsp olive oil 1 heaped tsp ground cumin 1 tbsp sugar 3 tbsp white wine vinegar 2 carrots, coarsely grated 2 spring onions, finely sliced 400g white cabbage, finely sliced 5 sweet Peppadew peppers, 2 roughly sliced 3 tbsp mayonnaise 4 flatbreads or large pittas, warmed

1 Heat a griddle pan over a mediumhigh heat. Rub the lamb with the oil, cumin and some salt and pepper. Griddle for 3-4 mins on each side until cooked to your liking. Rest. 10 goodfood.com

1 Cook the pasta following pack instructions, adding the green beans for the final 6 mins of cooking time. Drain, reserving a few tablespoons of the cooking water. 2 Meanwhile, heat the oil in a frying pan. Tip in the spring onions and cook for 1-2 mins until soft, then set aside. 3 Add the chicken to the pan and heat through. Stir in the pesto and cream. Tip in the pasta, beans and spring onions, and stir to coat, adding a little of the cooking water to loosen. Season and sprinkle with parmesan to serve. PER SERVING 593 kcals • fat 28g • saturates 10g • carbs 56g • sugars 5g • fibre 3g • protein 29g • salt 0.7g

2 Stir the sugar into the vinegar in a large bowl until dissolved. Add the carrots, spring onions, cabbage and some seasoning and toss together. 3 Blitz the whole peppers and mayo together in a food processor. Divide the salad between the flatbreads. Slice the lamb, trimming off any excess fat, and lay on top of the salad, drizzling over the resting juices. Spoon over the mayo and scatter over a few sliced peppers. Roll up and eat. (If using pittas, split and stuff.) Serve any extra salad alongside. PER SERVING 661 kcals • fat 29g • saturates 7g • carbs 67g • sugars 21g • fibre 9g • protein 30g • salt 1.5g

Weeknight treat

£3.90 per serving

Make double the slaw and save leftovers for lunch

everyday savers

Tofu omelettes with soy dressing SERVES 4 PREP 20 mins plus marinating COOK 25 mins EASY V

100ml low-salt soy sauce 1 lime, juiced 4 garlic cloves 280g extra-firm tofu, drained 300g frozen broccoli 5g piece of ginger, peeled ½ red chilli, deseeded and finely chopped 1 tbsp honey 3 eggs 2 tsp vegetable oil 2 x 250g pouches brown basmati rice

1 Put 50ml of the soy sauce and half the lime juice in a shallow dish. Crush in half the garlic cloves.

Slice the tofu into four equal squares and add to the marinade. Cover and chill for 20 mins, turning halfway. 2 Meanwhile, fill a medium pan a quarter full with water and bring to a simmer over a medium heat. Sit a colander over the pan, tip in the broccoli, cover and steam for 10 mins, or until tender. Grate the remaining garlic and the ginger into a small bowl. Stir in the remaining soy sauce and lime juice, the red chilli and honey. Set aside. 3 Drain the tofu and pat dry. Whisk the eggs in a bowl with a pinch of salt. 4 Heat 1/2 tsp oil in a frying pan over a medium-high heat and, once hot, add a piece of the tofu and pour a quarter of the egg over it. Use a fish slice to push the egg towards the tofu – you should end up with a little eggy tofu square. Cook for 2-3 mins each side until golden, carefully turning. Set

aside, cover to keep warm and repeat with the remaining oil, tofu and egg. 5 Cook the rice following pack instructions. Serve the tofu omelettes with the rice, broccoli and a drizzle of the chilli dressing. PER SERVING 387 kcals • fat 14g • saturates 3g • carbs 39g • sugars 7g • fibre 8g • protein 23g • salt 1.6g

£1.83 per serving

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Mozzarella & salami ciabatta SERVES 2 PREP 5 mins NO COOK EASY

1 small ciabatta, split 1 small fennel bulb, trimmed and thinly sliced 1 tbsp extra virgin olive oil handful of rocket 1 garlic clove, halved ½ x 125g ball mozzarella (save the rest for another recipe), drained 8 slices salami lemon wedges, to serve

1 Cut the bread into four pieces and toast. Toss the fennel with 2 tsp olive oil, the rocket and some seasoning. Rub the remaining oil on the cut sides of the bread, then rub with the garlic. 2 Tear the mozzarella and scatter over the bread with the salami. Pile on the salad. Serve with lemon wedges on the side. PER SERVING 519 kcals • fat 28g • saturates 10g • carbs 47g • sugars 4g • fibre 4g • protein 23g • salt 2.9g

£1.54 per serving

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everyday savers Piri-piri chicken pilaf SERVES 4 PREP 20 mins COOK 40 mins EASY

1 tbsp olive oil 6 chicken thighs, skinless and boneless, cut into large chunks 2 tbsp piri-piri seasoning 1 onion, finely chopped 2 garlic cloves, crushed 350g basmati rice 500ml hot chicken stock 3 peppers (any colour), sliced into strips

3 large tomatoes, deseeded and roughly chopped small bunch of parsley, roughly chopped 2 red chillies, sliced (optional) ½ lemon, cut into wedges, to serve

1 Heat the oil in a large pan over a medium heat. Rub the chicken with 1 tbsp piri-piri seasoning and brown for 1 min on each side until golden. Transfer to a plate and set aside. 2 Tip the onion into the pan and cook over a gentle heat for 8-10 mins until soft. Add the garlic and remaining

piri-piri seasoning, and stir well. Tip in the rice and stir to coat. 3 Add the stock and return the chicken to the pan. Tip in the peppers and cover with a lid, then simmer for 25 mins, until cooked. About 5 mins before the end of cooking, add the tomatoes. 4 Stir through the parsley, scatter over the chillies, if you like, and serve with lemon wedges for squeezing over. PER SERVING 549 kcals • fat 10g • saturates 2g • carbs 81g • sugars 10g • fibre 7g • protein 20g • salt 3.4g

£2.11 per serving

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£1.68 per serving

Tuna, olive & spinach spaghetti SERVES 4 PREP 10 mins plus resting COOK 15 mins EASY

240g wholemeal spaghetti 1 tsp olive oil 1 red onion, thinly sliced 2 x 110g cans tuna in oil, drained 50g black olives, sliced 1 lemon, zested and juiced 160g baby spinach 1 tbsp chopped dill 1 tbsp chopped parsley

1 Bring a large pan of salted water to the boil and cook the spaghetti following pack instructions. 14 goodfood.com

2 Meanwhile, heat the oil in a large, lidded frying pan over a medium heat and cook the onion for 5-6 mins until softened. Flake in the tuna and add the olives, lemon zest and juice and the spinach. Stir, cover and cook for 3 mins. Turn off the heat and leave covered for 5 mins, until the spinach has wilted. 3 Drain the pasta, reserving 150ml of the cooking water. Add the pasta to the tuna mixture and toss together, adding a good splash of the reserved cooking water. Tip in most of the herbs, toss well and season with black pepper. Divide between bowls and top with the remaining herbs. PER SERVING 329 kcals • fat 8g • saturates 1g • carbs 41g • sugars 2g • fibre 8g • protein 18g • salt 0.7g

everyday savers

Grilled courgette, bean & cheese quesadilla SERVES 4 PREP 10 mins COOK 20 mins EASY V

1 onion, finely chopped 4 tsp olive oil 4 garlic cloves, finely chopped 2 tsp ground cumin 1 tbsp tomato purée 400g can pinto beans, drained and rinsed 3 courgettes, sliced diagonally 175g cheddar, grated 1 green chilli, finely chopped large handful of coriander, roughly chopped 8 flour tortillas

1 Fry the onion in half the oil for 5 mins, until soft. Add the garlic and cumin and cook over a low heat for 1 min. Add the tomato purée, beans and a few tablespoons of water. Heat through, then season and mash with a fork. 2 Meanwhile, toss the courgettes in the remaining oil and season. Cook on a hot griddle pan for 2 mins on each

side, until tender and lighty charred. 3 Combine the cheese, chilli and coriander in a bowl. Spread the bean purée over half the tortillas. Lay the courgette slices on top and scatter over the cheese mixture. Top with the remaining tortillas, pressing the two together. Cook in batches in the hot griddle pan, turning once, for 1-2 mins on each side, or until the cheese has started to melt and the tortillas are crisp. Cut into wedges to serve. PER SERVING 509 kcals • fat 20g • saturates 10g • carbs 56g • sugars 5g • fibre 8g • protein 23g • salt 1.9g

£1.14 per serving

Make for a light dinner

Full English salad

£1.93 per serving

SERVES 4 PREP 10 mins COOK 35 mins EASY

20 baby plum tomatoes 250g chestnut mushrooms, halved 8 rashers smoked streaky bacon, wrapped around two fingers to form coils 4 pork sausages 2½ tbsp olive oil 2 tsp sherry vinegar 2 tsp Dijon mustard 4 eggs 100g salad leaves 1 baguette, cut into 8 thin slices diagonally, toasted

1 Heat the oven to 220C/200C fan/gas 7. Arrange the tomatoes, mushrooms, bacon coils and sausages in parallel lines over a

deep baking tray. Season, then drizzle over 1/2 tbsp oil. Bake for 35 mins, turning the sausages and bacon once, until the meat is cooked through, the sausages have browned and the bacon is crisp. Meanwhile, combine 1 tbsp oil, the vinegar and mustard to make a dressing. 2 Fry the eggs in the remaining oil in a non-stick pan until cooked to your liking. Put a handful of leaves on each plate. Slice the sausages and arrange on top of the leaves along with the tomatoes, mushrooms and bacon. Drizzle over the dressing. Put a couple of baguette slices in the middle of each salad and sit the eggs on top. PER SERVING 508 kcals • fat 34g • saturates 10g • carbs 27g • sugars 6g • fibre 4g • protein 23g • salt 2.8g

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Summer salad with anchovy dressing SERVES 4 PREP 10 mins COOK 15 mins EASY

140g green beans 300g new potatoes, sliced 4 eggs 2 anchovies 1 tbsp red wine vinegar 3 tbsp olive oil handful of pitted black olives 225g cherry tomatoes, halved 2 Little Gem lettuces, leaves separated

£1.24 per serving

1 Cook the green beans in a large pan of boiling water for 4 mins, so they still have a slight crunch, then scoop out into a colander using a slotted spoon and cool quickly under cold running water. Cook the potatoes and eggs in the pan for 8 mins. Lift out the eggs, then leave to cool while the potatoes cook for 2 mins more, until tender. Drain the potatoes. 2 To make the dressing, mash the anchovies using the blade of a knife, then mix with the vinegar and oil in a large bowl. Stir in the beans, potatoes, olives and tomatoes. Peel and halve the eggs. Put the leaves in a large serving bowl, add the potato mixture and the eggs, then serve. PER SERVING 256 kcals • fat 17g • saturates 3g • carbs 15g • sugars 4g • fibre 3g • protein 11g • salt 0.5g

Use up that jar of anchovies Rosemary BBQ lamb Mash 2 anchovies and mix with 2 crushed garlic cloves, 3 tbsp olive oil and 1 tbsp finely chopped rosemary. Rub all over 4 lamb leg steaks and marinate for at least 10 mins (up to 24 hrs). Season, then griddle or barbecue for 4-5 mins on each side. Serve with a salad and crusty bread. Serves 4.

Onion & tomato tart Cook 1 sliced onion in a little oil, then mix with a 400g can chopped tomatoes, drained, 1 tsp sugar, 2 tbsp tomato purée, 2 tsp dried thyme and some seasoning. Spread this over a 375g sheet ready-rolled puff pastry and scatter over a few anchovies and olives. Bake at 200C/180C fan/gas 6 for 20-30 mins until crisp, then serve with salad. Serves 4.

No-cook pasta sauce Roughly chop 6 ripe tomatoes and mix with a handful of chopped flat-leaf parsley, 2 crushed garlic cloves, 2 mashed anchovies, 50g grated parmesan, 4 tbsp olive oil and some black pepper. Toss through 500g hot spaghetti or linguine. Serves 4.

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everyday savers

Summer veg tostadas SERVES 2-4 PREP 15 mins COOK 10 mins EASY V

4 mini tortillas 4 tsp vegetable oil 1 courgette, sliced lengthways into quarters, then cut into 3cm chunks 198g can sweetcorn, drained ½ tsp smoked paprika 80g cherry tomatoes, halved 2 spring onions, trimmed and finely sliced 250g frozen peas, defrosted 1 garlic clove, peeled 2 mint sprigs, leaves picked and roughly chopped, plus extra to serve

small handful of coriander, roughly chopped 2 limes, 1 juiced, 1 cut into wedges, to serve 80g natural yogurt

1 Heat the oven to 200C/180C fan/ gas 6. Brush the tortillas with 2 tsp oil and arrange over two baking trays. Lightly season. Bake for 5 mins, then turn over, rotate the trays and cook for a further 3 mins, until crisp and golden. Leave to cool. 2 Meanwhile, heat 1 tsp oil in a large frying pan over a medium-high heat and cook the courgette and sweetcorn for 6-8 mins, stirring occasionally, until starting to colour at the edges. Add the paprika and cook for 1 min more. Leave to cool

slightly before stirring in the tomatoes and spring onions. Season to taste. 3 Put the peas, garlic, mint, most of the coriander, the lime juice and the remaining oil in a mini food processor with some seasoning and pulse to a guacamole-like consistency. Add a splash of water if it’s too thick. 4 To serve, spread each tortilla with the pea mixture and top with the vegetables. Garnish with the remaining coriander. Serve with the yogurt and lime wedges on the side for squeezing over. PER SERVING (4) 265 kcals • fat 7g • saturates 2g • carbs 36g • sugars 10g • fibre 7g • protein 10g • salt 0.6g

Budget winner

77p

per serving goodfood.com 17

More veg, less meat summer bolognese SERVES 4 PREP 15 mins COOK 40 mins EASY ❄

£1.02 per serving

Spicy pepper & tomato soup with cucumber yogurt SERVES 4 PREP 15 mins COOK 35 mins EASY V

2 tbsp olive oil, plus extra to serve 2 onions, finely sliced 1 carrot, finely chopped 3 red peppers, roughly chopped 3 garlic cloves, sliced 1 red chilli, sliced 400g can chopped tomatoes 850ml-1 litre vegetable stock or bouillon 4 tbsp Greek-style yogurt ½ cucumber, halved, deseeded, grated and any excess water squeezed out a few mint leaves, chopped

1 Heat the oil in a large saucepan over a medium heat and cook the onions, carrot and peppers for 15 mins to soften. Add the garlic and chilli, and cook for a few minutes more. Pour in the chopped tomatoes and 800ml stock. Bring to the boil and simmer for 10-15 mins until the veg is tender. Meanwhile, mix the yogurt, cucumber and mint in a bowl and season. 2 Blitz the soup using a hand blender until smooth, using the remaining stock to thin it if it has become too thick. Heat through and season, then spoon into four bowls. Top with a dollop of the yogurt mixture and a drizzle of oil. PER SERVING 221 kcals • fat 11g • saturates 4g • carbs 22g • sugars 19g • fibre 7g • protein 7g • salt 0.8g

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2 tbsp olive oil 2 onions, finely chopped 3 carrots, finely chopped 4 celery sticks, finely chopped 2 courgettes, cut into small cubes 4 garlic cloves, finely chopped 250g beef mince 1 heaped tbsp tomato purée 400g can chopped tomatoes 400g fettuccine 200g peas (frozen or fresh) handful of parsley, roughly chopped

1 Heat the oil in a large, deep frying pan over a medium heat and cook the onions, carrots, celery, courgettes and garlic for 10 mins, until soft, adding a few splashes of water if the mixture begins to stick. Turn up the heat and add the mince. Fry for a few mins more, breaking up the mince using the back of a spoon. Stir in the tomato purée, chopped tomatoes and a can of water. Simmer for 15 mins, until the sauce is thickened, then season. Once completely cool, will keep frozen for up to three months. 2 Meanwhile, cook the pasta following pack instructions. 3 Tip the peas into the sauce and simmer for 2 mins, until tender. Stir through the drained pasta and parsley, then serve. PER SERVING 474 kcals • fat 16g • saturates 4g • carbs 58g • sugars 14g • fibre 8g • protein 25g • salt 0.3g

Make a big batch and freeze in portions

£1.49 per serving

everyday savers

£1.11 per serving

Tuna, pepper & courgette tart SERVES 4 PREP 5 mins COOK 30 mins EASY

320g sheet ready-rolled puff pastry 1 tbsp olive oil 2 courgettes, coarsely grated 150g garlic & herb soft cheese 185g can tuna in spring water, drained and flaked 140g ready-roasted peppers, sliced into strips 1 tbsp capers in brine, drained 8 pitted black olives

1 Heat the oven to 220C/200C fan/ gas 7. Unravel the puff pastry onto a large baking sheet lined with baking parchment. Score a 1cm border

around the edges using a sharp knife, taking care not to cut through the pastry. Prick the area inside the border with a fork. Bake for 15 mins. 2 Meanwhile, heat the oil in a frying pan and fry the courgettes until tender and the mixture is quite dry. Leave to cool a little before mixing with the soft cheese. 3 Remove the pastry base from the oven and press down any puffed-up areas inside the border using the back of a spoon. Spread over the courgette mixture. Scatter over the tuna, lay the pepper strips on top and sprinkle over the capers. Dot the olives over the top and bake for 15 mins, until the pastry is golden, puffed up and cooked though. PER SERVING 546 kcals • fat 38g • saturates 10g • carbs 31g • sugars 3g • fibre 1g • protein 18g • salt 1.4g

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One-pan piri piri chicken dinner Pesto-crusted cod with lentils SERVES 2 PREP 15 mins COOK 10 mins EASY

large bunch of basil, leaves picked 4 garlic cloves, 2 whole, 2 crushed 25g pine nuts 1 lemon, juiced 50ml olive oil 2 cod fillets 2 red chillies, finely chopped 2 large tomatoes, roughly chopped 250g ready-to-eat puy lentils

1 Pulse the basil, whole garlic cloves, pine nuts, half the lemon juice and some seasoning together in a food processor. Gradually add most of the oil. Season to taste.

2 Heat the oven to 180C/160C fan/ gas 4 and line a roasting tin with foil. Season the fish on both sides and coat each fillet in the pesto. Cook for 8-10 mins until a crust has formed and the fish is cooked through. 3 Meanwhile, heat the remaining oil in a small saucepan over a low heat and cook the crushed garlic and chillies for a couple of minutes to release their flavours. Add the tomatoes and cook for 1 min more. Tip in the lentils, then mix in the remaining lemon juice and season. Cook until piping hot and serve with the pesto-crusted fish. PER SERVING 672 kcals • fat 37g • saturates 5g • carbs 34g • sugars 7g • fibre 11g • protein 45g • salt 1.6g

£6.43 per serving

This light and healthy fish dish can be prepared in under half an hour, making it a great choice when you’re short on time. Use just one chilli if you want to reduce the heat 20 goodfood.com

SERVES 4 PREP 30 mins plus at least 1 hr marinating COOK 1 hr EASY

1kg bone-in chicken thighs and drumsticks 500g baby potatoes, thickly sliced 2 peppers (1 red, 1 yellow), thickly sliced 200g cherry tomatoes handful of coriander leaves, chopped buttered corn on the cob, to serve For the marinade 1 ½ tsp smoked paprika 25g light brown soft sugar 1 lime, zested and juiced 1 tsp dried chilli flakes (use less if you prefer less heat) 2 garlic cloves, chopped 4 tbsp olive oil ½ bunch of fresh oregano, leaves picked or 1 tbsp dried oregano 1 red chilli (optional), deseeded and chopped 1 tbsp red wine or port (optional)

1 Pound all the marinade ingredients together with 1 tsp salt using a large pestle and mortar, or blitz in a mini chopper to create a loose paste. Slash each chicken piece a few times, then tip into a bowl and turn to coat in the marinade. Cover and chill for at least 1 hr or up to 24 hrs. 2 Heat the oven to 220C/200C fan/ gas 7. Tip the chicken, marinade and potatoes into a roasting tin. Toss together, then arrange the chicken on top of the potatoes, thighs skin-side up. Roast for 35-40 mins until the chicken has browned. 3 Remove from the oven and mix the peppers in with the potatoes, baste the chicken in some of the juices in the tin and turn the drumsticks. Nestle the cherry tomatoes in among the chicken and roast for another 20-25 mins until the chicken is cooked through, the skin is crisp and the vegetables are nicely roasted. Scatter with the coriander and some flaky sea salt, if you like, and serve straight from the tin with the buttered corn on the side. GOOD TO KNOW fibre • vit c • 1 of 5-a-day • gluten free PER SERVING 571 kcals • fat 30g • saturates 7g • carbs 31g • sugars 13g • fibre 6g • protein 42g • salt 1.8g

everyday savers

£2.20 per serving

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everyday savers Balsamic roasted sausages & red vegetables SERVES 4 PREP 5 mins COOK 35 mins EASY

3 red onions, cut into wedges 3 red peppers, deseeded and quartered 2 tbsp olive oil 2 tbsp balsamic vinegar 8 sausages 250g cherry tomatoes a few thyme sprigs (optional) 1 tbsp honey mustard mash or crusty bread, to serve

1 Heat the oven to 200C/180C fan/ gas 6. Put the onions and peppers in a roasting tin, drizzle with the oil and vinegar and season. Roast for 10 mins. 2 Arrange the sausages, tomatoes and thyme, if using, around the vegetables, then drizzle over the honey and cook for 25 mins more, turning the sausages halfway through, until the sausages are cooked and everything is sticky. Serve with mash or crusty bread. PER SERVING 412 kcals • fat 28g • saturates 8g • carbs 25g • sugars 18g • fibre 3g • protein 18g • salt 1.4g

£1.42 per serving

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Make a heartier dish by stirring some canned chickpeas or butter beans into the roasting tin during the final 5 mins of cooking time.

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Tuna & sundried tomato pasta bake SERVES 6 PREP 10 mins COOK 15 mins EASY

500g dried rigatoni 2 x 400g cans chopped tomatoes 4 thyme sprigs, leaves picked 300ml double cream 280g jar sundried tomatoes, drained and quartered 198g can no-added-salt sweetcorn, drained 3 x 120g cans tuna in spring water, drained 100g cheddar, grated 50g parmesan, grated

1 Heat the grill to its highest setting and bring a large saucepan of salted water to the boil. Boil the pasta for 1 min less than pack instructions. 2 Meanwhile, make the sauce by simmering the tomatoes in a separate pan with a little seasoning and the thyme for 5 mins. Pour in the cream, stir and simmer for another 4-5 mins. 3 Drain the pasta, reserving a little of the cooking water, then tip back into the saucepan. Pour over the tomato sauce, the sundried tomatoes, sweetcorn and tuna. Layer into a baking dish (ours was 22 x 29cm), scattering over the grated cheddar between layers. Sprinkle over the parmesan and grill for 5 mins until the topping is bubbling and golden. PER SERVING 813 kcals • fat 38g • saturates 22g • carbs 78g • sugars 17g • fibre 9g • protein 33g • salt 1.0g

£1.85 per serving

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everyday savers

Roasted beetroot & goat’s cheese salad SERVES 2 PREP 15 mins COOK 20 mins EASY V

250g cooked beetroot, cut into wedges 4 tbsp olive oil 3 tbsp balsamic vinegar 200g green beans, trimmed 145g mixed leaves ½ cucumber, peeled into ribbons 100g goat’s cheese round, halved horizontally 50g walnuts, roughly chopped

1 Heat the oven to 200C/180C fan/gas 6 and put the beetroot in a roasting tin with 1 tbsp oil and 1 tbsp vinegar. Season well, then roast for 8-10 mins until sticky. Meanwhile, bring a pan of salted water to the boil, add the green beans and cook for 1 min, then drain. Toss with the beetroot and roast for a further 5 mins.

2 Meanwhile, make the dressing by mixing the remaining oil and vinegar in a small bowl, and seasoning well. Tip the mixed leaves and cucumber ribbons into a bowl, and toss with a little of the dressing. 3 Dip both cheese halves in the chopped walnuts so the tops are covered, then put in the roasting tin with the beetroot and green beans for a few minutes to soften and toast the nuts. 4 Pile the salad onto plates and serve with the remaining dressing drizzled on top. PER SERVING 672 kcals • fat 53g • saturates 14g • carbs 22g • sugars 20g • fibre 10g • protein 21g • salt 1.1g

£3.15 per serving

Smoked haddock rarebit SERVES 2 PREP 15 mins COOK 15 mins EASY

300g smoked haddock 100ml whole milk 25g butter 25g flour 75ml beer 1 tsp wholegrain mustard 50g strong cheddar 2 chunky slices country-style loaf, lightly toasted

£2.82 per serving

1 Put the fish in a pan and pour over the milk. Bring to a simmer and gently poach for 2 mins, until opaque and just cooked. Lift out the fish, remove the skin and flake. Reserve the milk. 2 Heat the grill to high. Melt the butter in a small pan, then stir in the flour for 1 min. Gradually whisk in the reserved milk, followed by the beer. Cook, whisking continuously until the

sauce is thickened and smooth. Stir in the mustard along with most of the cheese, and season with pepper. 3 Top the bread with the flaked haddock, spoon over the sauce and scatter over the remaining cheese. Grill until golden and bubbling. PER SERVING 317 kcals • fat 12g • saturates 7g • carbs 32g • sugars 2g • fibre 2g • protein 22g • salt 2.3g

On the side These rarebits are delicious with a herby green salad: mix a large handful of watercress with a squeeze of lemon juice and some snipped soft herbs. Parsley, chives, dill or chervil all work well.

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Lamb & apricot meatballs SERVES 4 PREP 10 mins COOK 20 mins EASY ❄

2 tbsp olive oil 2 red onions, finely chopped 4 garlic cloves, crushed 2 tsp each ground cumin and coriander (or 4 tsp Moroccan spice blend) 400g can chopped tomatoes ½ tsp sugar 10g mint, finely chopped 500g lean lamb mince 8 dried apricots, finely chopped 50g fresh breadcrumbs pittas and salad, to serve

1 Heat 2 tsp oil in a pan and cook the onions for 5 mins, until softened. Add the garlic and spices and cook for a few minutes more. Spoon half the onion mixture into a bowl and set aside to cool. Add the tomatoes, sugar and seasoning to the remaining onions in the pan, and simmer for about 10 mins until reduced. 2 Meanwhile, tip the mint, lamb, apricots and breadcrumbs into the bowl of cooled onions, season and mix well with your hands. Shape the mixture into small meatballs. 3 Heat the rest of the oil in a nonstick pan and fry the meatballs until golden (you may need to do this in batches). Stir in the tomato and onion

sauce with a splash of water and gently cook for a few minutes until the meatballs are cooked through. Serve with the pittas and some salad. PER SERVING 411 kcals • fat 22g • saturates 9g • carbs 26g • sugars 13g • fibre 3g • protein 28g • salt 0.7g

£2.68 per serving

Make into burgers Lamb & apricot burgers Soften 1 red onion with the spices and garlic from the recipe above, then mix with the lamb mince, apricots, mint, breadcrumbs and seasoning. Shape into four burgers and fry for 5-8 mins on each side until cooked through. Serve in buns with lettuce, cucumber and tzatiki. Serves 4.

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everyday savers

£3.37 per serving

Prawn & pak choi stir-fry SERVES 2 PREP 5 mins COOK 6 mins EASY

2 tbsp sesame oil 100g mangetout 1 carrot, finely sliced 200g pak choi, sliced 2 spring onions, sliced diagonally 300g straight-to-wok egg noodles 150g cooked king prawns 2 tbsp soy sauce, plus extra to serve (optional) 1 tbsp sesame seeds, toasted 1 red chilli, sliced, to serve (optional)

1 Heat 1 tbsp sesame oil in a large wok or frying pan over a mediumhigh heat and cook the mangetout and carrot for a few minutes until starting to soften and brown. Add the pak choi and spring onions, then tip in the noodles and prawns and use tongs to combine and warm through. 2 Pour in the soy sauce and the remaining sesame oil and toss to coat. Just before serving, scatter over the sesame seeds and chilli, if using. Serve with extra soy sauce, if you like. PER SERVING 484 kcals • fat 20g • saturates 3g • carbs 48g • sugars 9g • fibre 7g • protein 25g • salt 3.6g

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Herby burgers with fennel slaw SERVES 4 PREP 15 mins COOK 15 mins EASY

400g beef mince 1 small onion, grated large bunch of parsley, leaves picked and roughly chopped 1 tbsp olive oil 1 fennel bulb, finely sliced 2 spring onions, sliced 1 carrot, grated 2 tbsp mayonnaise 1 lemon, cut into 6 wedges 4 seeded buns

1 Combine the mince with the onion and half the parsley, then season. Shape into four burger patties (about

8cm wide and 1cm deep). Heat a griddle pan over a high heat and brush each burger with the oil on both sides. When the pan is hot, cook the burgers for 5 mins on each side, until charred and cooked through. 2 Meanwhile, prepare the slaw by combining the fennel, spring onions and carrot in a large bowl. Add the mayonnaise and remaining parsley, then squeeze over the juice of two lemon wedges. Season and set aside. 3 Halve the buns and griddle for 1-2 mins until griddle lines appear. Put the burgers in the buns, top with the fennel slaw and serve with lemon wedges on the side for squeezing over. PER SERVING 524 kcals • fat 33g • saturates 9g • carbs 27g • sugars 6g • fibre 6g • protein 26g • salt 0.8g

£2.84 per serving

£1.38 per serving

Salmon & ginger fishcakes SERVES 2 PREP 15 mins COOK 25 mins EASY

1 large sweet potato, cut into chips 4 tsp olive oil 2 x 140g skinless salmon fillets, finely chopped thumbnail-sized piece of ginger, peeled and grated 1 lime, zested, plus wedges to serve ½ bunch of spring onions, finely chopped 2 tbsp mayonnaise mixed with wasabi (optional)

1 Heat the oven to 200C/180C fan/ gas 6. Toss the chips in a roasting tin with 1 tsp oil. Bake for 20-25 mins. 2 Meanwhile, mix the salmon with the ginger and lime zest and season. Heat 1 tsp oil in a non-stick pan and fry the spring onions for 2 mins, until softened. Stir into the salmon mixture and shape into four patties. 3 Heat the remaining oil in the pan and cook the patties for 3-4 mins each side until golden and cooked through. Cover with a lid and rest for a few minutes. Serve two patties each with the chips, mayonnaise and lime wedges for squeezing over. PER SERVING 463 kcals • fat 24g • saturates 4g • carbs 33g • sugars 10g • fibre 4g • protein 31g • salt 0.3g

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everyday savers

£2.40 per serving

Grilled aubergine tabbouleh SERVES 2 PREP 15 mins COOK 10 mins EASY V

2 tbsp garlic-infused oil 1 large aubergine, diced 160g couscous ½ cucumber, diced 200g cherry tomatoes, halved small bunch of mint, roughly chopped small bunch of parsley, roughly chopped

For the dressing 1 lemon, juiced 5 tbsp coconut yogurt 2 tbsp tahini 1 tbsp maple syrup

1 Heat the oil in a frying pan over a medium-high heat and cook the aubergine for 10 mins, until soft. 2 Meanwhile, put the couscous in a large heatproof bowl and pour over 200ml boiling water. Cover and stand

for 5-6 mins. Combine the dressing ingredients and season. When the couscous has absorbed all the water, fluff it up with a fork. Season and stir in the cucumber, tomatoes and herbs. Add half the dressing and toss to coat. Top with the aubergine and the rest of the dressing. PER SERVING 630 kcals • fat 33g • saturates 10g • carbs 58g • sugars 18g • fibre 14g • protein 17g • salt 0.1g

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Gammon with mustard potato salad SERVES 2 PREP 10 mins COOK 20 mins EASY

£2.63 per serving

200g new potatoes, halved if large 4 spring onions, sliced 2 tsp red wine vinegar 2 gammon steaks 2 tsp honey 2 tbsp mayonnaise 1 tsp wholegrain mustard watercress, to serve

Pimp up the salad Piquant potato salad Swap the red wine vinegar for tangy chopped cornichons and capers. A small handful of chopped dill, mint or parsley would work well too.

Crunchy potato salad Add a stick of finely chopped celery along with a small handful of chopped walnuts.

1 Boil the potatoes until tender. Drain, then toss with the spring onions and vinegar while warm. 2 Brush the gammon steaks with the honey, then grill on high for 3 mins on each side, until glazed and cooked through. 3 Toss the potatoes with the mayonnaise and mustard. Serve with the gammon and watercress. PER SERVING 662 kcals • fat 36g • saturates 5g • carbs 62g • sugars 29g • fibre 10g • protein 23g • salt 0.2g

Kofte with sweet & sour red cabbage SERVES 4 PREP 25 mins COOK 10 mins EASY ❄

500g beef or lamb mince 1 egg, beaten handful of breadcrumbs 1 red chilli, deseeded and finely chopped 1 red onion, grated small bunch of parsley, chopped ½ tsp ground cumin pinch of ground cloves 1 garlic clove, crushed pittas and Greek-style yogurt, to serve For the cabbage 3 tbsp red wine vinegar 2 tbsp caster sugar ½ red cabbage, shredded

1 To make the sweet and sour cabbage, put the vinegar and sugar in a small pan and heat until the sugar dissolves. Toss with the cabbage and plenty of seasoning, and set aside, tossing frequently. 2 To make the koftes, put the mince, egg, breadcrumbs, chilli, onion, parsley, cumin, cloves and garlic in a bowl, and mix well using your hands. Form into 12 balls and squish onto the end of skewers to make fat sausage shapes (if you don’t have skewers, just grill without). Grill for about 10 mins, turning often, until browned and cooked through. Serve the koftes with the cabbage, pittas and yogurt. PER SERVING 352 kcals • fat 19g • saturates 9g • carbs 18g • fibre 3g • protein 28g • salt 0.4g

£1.50 per serving

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everyday savers

Roasted tomato, halloumi & quinoa salad If you don’t want to turn the oven on,

fry the tomatoes in a large frying pan with a splash of olive oil instead.

£1.41 per serving

SERVES 2 PREP 10 mins COOK 30 mins EASY V

4 tomatoes, halved 2½ tbsp olive oil 1 small red onion, finely sliced 1 tbsp red wine vinegar 1 tsp ground cumin 100g quinoa 250g halloumi, sliced handful of parsley leaves pittas and natural yogurt, to serve

1 Heat the oven to 220C/200C fan/ gas 7. Put the tomatoes on a baking tray, drizzle over 1 tbsp olive oil and season. Roast for 25 mins, until softened and charred at the edges. Put the onion, vinegar, remaining olive oil and the cumin in a bowl, and toss to combine. 2 Cook the quinoa following pack instructions. Drain well, then toss with the onions and dressing. Grill the halloumi until golden. Toss the parsley and tomatoes with the quinoa, then top with the halloumi and serve with the pittas and yogurt. PER SERVING 696 kcals • fat 47g • saturates 20g • carbs 37g • fibre 3g • protein 33g • salt 4.4g

£3.21 per serving

Spiced burgers with salsa & sweet potato wedges SERVES 4 PREP 10 mins COOK 30 mins EASY

2 sweet potatoes, cut into wedges ½ tbsp olive oil, plus extra for brushing 400g extra-lean pork mince 1 tbsp Thai red curry paste 1 red onion, ½ grated, ½ finely diced small bunch of coriander 1 mango, chopped into small chunks 1 red chilli, finely chopped ½ lime, juiced Little Gem lettuce, to serve

1 Heat the oven to 200C/180C fan/ gas 6. Toss the sweet potatoes with 1 /2 tbsp olive oil. Tip onto a baking tray, season and bake for 20-25 mins until tender. 2 Meanwhile, mix the pork, curry paste, grated onion and half the coriander together. Season and form into four burgers. Brush with a little oil, then grill or griddle for 5-6 mins on each side until cooked through. 3 To make the salsa, mix the mango, chilli, diced onion, lime juice and the rest of the coriander. Serve the burgers on the lettuce leaves, topped with the salsa, with the wedges on the side. PER SERVING 242 kcals • fat 5g • saturates 2g • carbs 28g • fibre 4g • protein 24g • salt 0.4g

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Warm tomato, mustard & gruyère tart If you’re short on time, use shopbought shortcrust pastry instead. SERVES 4 PREP 15 mins plus chilling COOK 50 mins EASY V

1 red pepper, sliced 1 onion, halved and sliced 1 tbsp olive oil 2 tbsp Dijon mustard 100g gruyère or vegetarian alternative, grated 4-5 vine tomatoes, thinly sliced handful of pitted black olives, halved small handful of basil leaves For the pastry 200g plain flour 100g cold butter 50g grana padano or vegetarian alternative, finely grated 1 egg

£1.16 per serving

Courgette & parmesan tart SERVES 4 PREP 15 mins COOK 35 mins EASY V

375g sheet ready-rolled puff pastry 3 courgettes, thinly sliced 2 garlic cloves, sliced olive oil, for drizzling 4 tbsp mascarpone 50g parmesan or vegetarian alternative, grated

1 Heat the oven to 200C/180C fan/ gas 6. Unroll the pastry onto a baking sheet and score a border 2cm in from the edge. 2 Toss the courgettes and garlic with some olive oil and season. Mix the mascarpone with half the parmesan, and spread over the pastry inside the border. Arrange the courgettes in overlapping rows. 3 Bake for 15 mins, then scatter with the remaining parmesan. Bake for another 15-20 mins, until golden. PER SERVING 566 kcals • fat 45g • saturates 19g • carbs 30g • fibre 2g • protein 12g • salt 1.2g

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1 To make the pastry, blitz the flour and butter in a food processor until it resembles breadcrumbs. Stir in the cheese, then the egg, and bring together to make a dough. Wrap and chill for 20 mins. 2 To make the filling, cook the pepper and onion in the oil for 15 mins, until very soft, then season. 3 Heat the oven to 190C/170C fan/ gas 5. Roll out the pastry to the thickness of a 20p coin and use it to line a shallow tart tin. Fill with baking parchment and baking beans, and bake for 10 mins. Remove the parchment and beans and bake for a further 5 mins. 4 Leave the pastry to cool a little, then spread over the mustard and sprinkle in the gruyère. Top with the pepper mixture, tomato slices and olives. Season. Bake for 15-20 mins until the tomatoes are tender and the pastry is cooked and crisp. Scatter over the basil to serve. PER SERVING 617 kcals • fat 40g • saturates 22g • carbs 47g • fibre 4g • protein 20g • salt 1.8g

everyday savers

£1.87

If you’re in a rush and need to chill your pastry quickly, pop it in the freezer for a few minutes.

per serving

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£1.03 per serving

Try these twists on the toppings

Rarebit soufflés SERVES 2 PREP 10 mins COOK 10 mins EASY

Rarebit & ham soufflés

100g mature cheddar 1 tsp Dijon mustard splash of Worcestershire sauce 2 spring onions, finely chopped pinch of cayenne pepper 1 egg, separated 4 slices sourdough bread, toasted dressed watercress salad, to serve

1 Combine the cheese, mustard, Worcestershire sauce, spring onions, cayenne and egg yolk. 2 Whisk the egg white to soft peaks, then stir into the cheese mixture and divide between the sourdough. Grill until golden and serve with the watercress salad. PER SERVING 486 kcals • fat 22g • saturates 12g • carbs 52g • fibre 4g • protein 22g • salt 2.2g

Nasi goreng SERVES 2 PREP 15 mins COOK 15 mins EASY V

olive oil, for frying 2 eggs, beaten 2 red chillies, deseeded and shredded 4 shallots, finely sliced 1 garlic clove, finely chopped 1 large carrot, cut into matchsticks 150g chestnut mushrooms, sliced 250g basmati rice (either cook 125g rice, or use a 250g pack of cooked rice) 2 tsp brown sugar 1 tbsp soy sauce 2 tbsp chilli sauce ¼ cucumber, cut into batons sesame oil, for drizzling

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1 Heat 1 tbsp olive oil in a large non-stick pan or wok. Pour in half the beaten egg and cook to make a thin omelette. Repeat with the rest of the egg, then roll up both omelettes and slice into ribbons. 2 Heat another 1 tbsp olive oil and cook half the chilli, the shallots, garlic, carrot and mushrooms for 4 mins. Add the rice and cook for 2 mins. Mix the brown sugar with the soy sauce and chilli sauce until dissolved, then stir through the rice. 3 Top the rice with the omelette ribbons, cucumber and rest of the chilli. Drizzle with sesame oil. PER SERVING 656 kcals • fat 30g • saturates 5g • carbs 63g • fibre 4g • protein 15g • salt 1.2g

Put a slice of ham on the toast with a little more mustard before topping and grilling with the cheesy soufflé mixture.

Sweet onion rarebit soufflés Spread the toast with a little caramelised onion chutney before topping and cooking.

Tomato rarebits Thinly slice tomatoes, season well and sprinkle with fresh thyme. Arrange on the toast, top with the soufflé mixture and grill.

Smoked salmon rarebits Omit the Worcestershire sauce and cayenne and go for a mild cheddar. Top the toast with smoked salmon and the soufflé mixture, grill and serve topped with a dressed herb salad.

£1.95 per serving

everyday savers Sticky lemon & chilli chicken noodles SERVES 4 PREP 5 mins plus chilling COOK 15 mins EASY

100g fine egg noodles 2 skinless chicken breasts, cut into strips 1 tsp cornflour 1 tbsp sunflower oil 4 spring onions, shredded 50g mange tout, shredded 1 red pepper, sliced

2 tbsp soy sauce 1 lemon, juiced 1 tbsp honey 2 tbsp chilli sauce

1 Cook the noodles following pack instructions. Toss the chicken with the cornflour and season. Heat the oil in a non-stick wok or large frying pan and stir-fry the chicken until golden. Scoop out the chicken, then add the vegetables to the pan, reserving some of the spring onions, and toss for a couple of minutes.

2 Return the chicken to the pan and add the soy sauce, lemon juice, honey and chilli sauce, plus a splash of water, and bubble for a few minutes until you have a sauce. Toss with the noodles and sprinkle over the remaining spring onions to serve. PER SERVING 477 kcals • fat 12g • saturates 1.4g • carbs 54g • fibre 4g • protein 42g • salt 4.1g

£1.41 per serving

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Easy sausage & courgette pilaf SERVES 4 PREP 5 mins COOK 15 mins EASY

100g basmati rice 1 tsp vegetable oil 3 sausages, meat squeezed from the skins 1 tsp fennel seeds, or crushed coriander seeds 1 courgette, sliced into half-moons 100g frozen peas 200ml vegetable stock ½ small bunch of mint, finely chopped ½ small bunch of dill, finely chopped 2 tbsp natural yogurt, to serve

1 Rinse the rice a couple of times until the water runs clear, then leave to soak. Heat the oil in a medium saucepan with a tight-fitting lid and fry the sausagemeat for 2-3 mins until crisp and golden. Stir in the seeds and courgette, and fry for another 2 mins over a high heat so the water from the courgette evaporates. 2 Stir in the drained rice, peas, stock and half the chopped herbs. Bring to a simmer, then reduce the heat to low and cover with the lid. Cook for 10-12 mins until the rice is tender. 3 Fold most of the remaining herbs into the rice. Serve with the rest of

the herbs scattered over the top and the yogurt on the side. PER SERVING 450 kcals • fat 17g • saturates 6g • carbs 51g • sugars 9g • fibre 6g • protein 20g • salt 1.3g

Do the twist Smoky sausage pilaf Add 1 tsp smoked paprika along with the fennel seeds, swap the courgette for a red pepper if you prefer, and use herbs like thyme, basil or parsley instead of dill and mint.

66p

per serving

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everyday savers

£1.63 Caramelised red onion & blue cheese pasta

per serving

SERVES 2 PREP 10 mins COOK 20 mins EASY V

1 tbsp olive oil 2 small red onions, cut into thin wedges 1 tsp caster sugar 2 tbsp balsamic vinegar 150g penne or other short pasta 75g creamy blue cheese, such as gorgonzola or dolcelatte, crumbled 1 tbsp toasted pine nuts

1 Heat the oil in a large non-stick frying pan and cook the onions in a single layer, turning a few times until tender. Sprinkle over the sugar and balsamic vinegar, then turn up the heat and continue to cook until the onions are sticky and caramelised. 2 Meanwhile, cook the pasta following pack instructions. Drain and toss with the onions and blue cheese, then scatter over the pine nuts and serve. PER SERVING 513 kcals • fat 21g • saturates 8g • carbs 67g • fibre 4g • protein 19g • salt 1.3g

£1.61 per serving

Griddled chicken salad with basil mayo If you don’t want to prepare the crunchy bread yourself, simply serve with some crusty bread and grate a little extra cheese over the salad. SERVES 4 PREP 10 mins COOK 20 mins EASY

1 small red onion, finely sliced 1 tbsp white wine vinegar ½ sourdough loaf olive oil, for drizzling 30g parmesan, grated 6 chicken thigh fillets 4 tbsp mayonnaise ½ small bunch of basil, shredded 1 romaine lettuce, leaves separated and torn

1 Put the onion in a non-metallic bowl with the vinegar. Toss and leave to marinate. Heat the oven to 180C/ 160C fan/gas 4. Slice the bread on an angle so you get long slices, drizzle with the olive oil, then bake for 10 mins, until golden. Scatter over the parmesan and cook for another couple of minutes. 2 Brush the chicken thighs with oil and season well. Heat a griddle or frying pan and cook the chicken until golden-brown and cooked through. Remove from the heat and slice. 3 Mix the mayonnaise into the onion and vinegar, then stir in the basil. Arrange the lettuce on a platter. Scatter over the sliced chicken and add the parmesan toast. Drizzle over the basil mayo (add a splash of water if you need to loosen it). PER SERVING 553 kcals • fat 33g • saturates 7g • carbs 22g • fibre 2g • protein 43g • salt 1.2g

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less waste

more taste

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Clever ways to save time and money, use up your leftovers and help the planet too

everyday tips

arrots are a veg box staple, and if you have a glut, you can transform them into a cool treat. These ice lollies can be enjoyed by everyone as they’re dairy-free, and so delicious the kids won’t realise they contain veg.

Sweet treat Vegan orange lollies MAKES 6 PREP 20 mins plus overnight freezing NO COOK V ❄

5 large carrots 3 large oranges, 1 zested, all juiced 1 satsuma, peeled then chopped (optional)

1 Finely grate the carrots and put in the middle of a clean tea towel. Gather up the towel and squeeze the carrot juice into a jug, discarding the pulp. 2 Add the orange juice and top up with a little cold water (if needed) to make up 360ml liquid. Stir in the orange zest and satsuma pieces, if using. Pour into lolly moulds and freeze overnight. PER LOLLY 17 kcals • fat none • saturates none • carbs 4g • sugars 4g • fibre none • protein none • salt none

More ideas to try

Pick a pepper If you grow jalapeño chillies and have too many to eat, try pickling them – they’re quick to make and great in Mexican-style dishes, or add them to sandwiches or pizzas for a spicy kick.

Pickled jalapeños Heat the oven to 120C/100C fan/gas 1/2. Wash a 700ml jar in hot soapy water, rinse, then put in the oven, upside-down, for 15 mins to dry. Thinly slice 200g jalapeño chillies and 3 garlic cloves. Put 250ml cider vinegar, 250ml water, 2 tbsp golden caster sugar, 2 tbsp fine sea salt and 1 tsp dried oregano in a saucepan and bring to the boil. Take the jar out of the oven and fill with the jalapeños and garlic while hot. Pour in the boiling liquid, put the lid on, cool to room temperature, then store in the fridge. Eat within a month. Makes 1 jar.

Lemon fresh If you have some lemons lurking in the fruit bowl, transform them into old-fashioned lemonade.

Really easy lemonade

2 JUICED UP

Tip 3 chopped lemons, 140g sugar and 500ml water into a food processor and blend until the lemons are finely chopped. Pour the mixture into a sieve over a bowl, then press through as much juice as you can. Top up the juice with another 500ml water, or to taste, and serve over ice. Makes about 1 litre.

USE UP BERRIES Summer is prime for berries. Blend raspberries, blackberries or pitted cherries with yogurt and sugar or honey to taste to make ice lollies.

Try other freshly squeezed fruit or veg juices, like melon, pineapple, apple, beetroot or kiwi. Mix and match to find your favourite.

3 IF YOU DON’T HAVE A LOLLY MOULD Pour the mixture into small yogurt pots with lolly sticks, or for mini lollies, into an ice cube tray.

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Storecupboard heroes oils There’s a huge variety available, but which do you need in your kitchen? Food writer Orlando Murrin looks at the health benefits of oils, plus how to buy wisely EXTRA VIRGIN OLIVE OIL

SESAME OIL

sesa

Use this distinctive, pungent oil sparingly, as a last-minute touch for various Asian dishes and salads. Supplying a good balance of polyunsaturated and monounsaturated fats, sesame oil is usually made from toasted seeds, which concentrates the flavour and creates a dark amber colour. Once opened, use it within a month or two, as it quickly turns rancid.

sunf lower oil

extra vrgin olive oil

This is cold-pressed, so it has a superior aroma and is rich in heart-friendly compounds called polyphenols. Use this oil for dressings, as it loses its aroma when heated. As a rule, olives picked when ripe result in oil that has a more golden colour and milder flavour, while underripe ones yield oil that is greener and more peppery in flavour.

me oil

GROUNDNUT OIL The common name for peanut oil, groundnut oil is light flavoured, inexpensive and produced all over the world. It has a relatively high saturated fat level and is the best choice for stir-fries and deep-frying because of its high smoke point.

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nd nut oil

AVOCADO OIL Rich in monounsaturates and antioxidants, this oil helps protect the heart. It has an attractive grassy colour and slightly nutty flavour. Although expensive, it can be used for cooking and has a high smoke point. Drizzle over a mozzarella and tomato salad, or use as a base for salad dressings.

av ca

Fats and oils are crucial for health. They help us absorb vitamins D, E and K, as well as the carotenoids needed to make vitamin A. We need a balance of polyunsaturated, monounsaturated and even saturated fats to promote heart health and benefit from their anti-inflammatory properties. Unsaturated fats are the good guys and are in most of the oils on this page. With saturated fats, try to stick to the Daily Reference Intake of 20g-30g. Keep unhealthy trans fats in processed foods to an absolute minimum.

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Not all fats are equal

oi o d

everyday tips

NUT OILS Walnut oil has a distinctive taste and provides monounsaturated fats. The best versions have a rich, sweet flavour – use sparingly for dressings. Hazelnut oil is more delicate; it makes an exquisite salad dressing teamed with raspberry vinegar. Other nut oils, such as almond and macadamia, are also high in heart-friendly monounsaturated fats, but are virtually tasteless.

CORN OIL

wlnut o il

This oil is made from maize and usually has a yellow tinge. It’s high in polyunsaturated fats and although a popular choice for frying or deep-frying, groundnut or rapeseed oil are actually better options because of their higher smoke points.

OLIVE OIL

corn oil SUNFLOWER OIL

olive oil

le oil b t

vege

This light-tasting oil is high in polyunsaturates and a good source of vitamin E. It is useful for baking and often found in carrot cake recipes. The cheaper, more refined versions tend to contain less healthier fats. Use unrefined oil for cold dishes and more refined oil – which has a higher smoke point – for frying and baking.

A cornerstone of the Mediterranean diet, olive oil is high in heart-friendly monounsaturated fat. The regular, filtered version ranges from light to golden in colour, and is best used for shallow-frying.

RAPESEED OIL

VEGETABLE OIL

Known in the US as canola oil, this light-flavoured, all-purpose oil is a good source of both poly- and monounsaturated fats. It contains the lowest saturated fat of any of the oils here. It’s also a good source of omegas 3, 6 and 9, which help maintain healthy joints and brain and heart functions (rapeseed oil has 10 times as much omega-3 as olive oil).

An economical choice, this is often a blend of oils such as rapeseed, sunflower and peanut. It is usually formulated to have a high smoke point so is ideal for deep-frying. Some contain mass-produced oils such as soybean, safflower and cottonseed, which are used in industrial food production.

rap esed oil

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How to make buttermilk Want to make a batch of scones but don’t have any buttermilk? There’s no need to rush off to the shops – it’s easy to make your own by adding 1 tbsp lemon juice to 250ml milk. Leave for 5-10 mins until it looks thickened and curdled, then stir. You can scale the amount up or down depending on your recipe.

Preserved lemon, spinach & cherry tomato pilaf SERVES 4 PREP 10 mins COOK 30 mins V

Clever ways with mayonnaise Try these handy ideas for using up the last spoonfuls in the jar! l Mix mayo with pesto, then spoon over cooked chicken for a quick sauce. l Combine some mayo with a dash of hot sauce and swirl it into fish or vegetable soup. l Chop a handful of watercress and mix together with spoonfuls of mayo and wholegrain mustard to serve with fish. l Serve spiced potato wedges or chunky chips with a dip made from mayo, crushed garlic and paprika. l Mash potatoes with mayo if you have run out of butter l You can use mayo in place of butter in sandwiches too.

2 tsp olive oil 1 onion, finely chopped 3 garlic cloves, sliced thumb-sized piece of ginger, peeled and finely chopped 2 tsp smoked paprika 3 preserved lemons, pith removed and rind finely chopped 1 cinnamon stick 200g long-grain rice 700g vegetable stock 100g baby spinach 250g cherry tomatoes ½ small bunch of flat-leaf parsley, finely chopped

1 Heat the oil in a large pan or casserole dish and fry the onion with a pinch of salt for 10 mins until soft. Add the garlic, ginger and paprika, and cook for 1 min more. Stir in the lemons, cinnamon stick and rice, making sure every grain of rice is coated in oil. Pour in the vegetable stock and bring to the boil. 2 Toss in the spinach and cherry tomatoes, stir briefly, put on a lid and cook gently for 20 mins. Remove the lid and stir through the parsley, adding a splash of water if it looks a little dry. Season and serve. PER SERVING 249 kcals • fat 3g • saturates 0.5g • carbs 48g • sugars 5g • fibre 4g • protein 6g • salt 1.4g

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everyday tips

Always have a pack of rice handy for a quick meal

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Sangria! I

To V or not to V… If you care about the environment, switching to a vegetarian or vegan diet can save you 0.8 tonnes of CO2 a year. It may not sound like much, but going plant-based is one of the most effective ways to shrink your food carbon footprint. Here's how: A 2023 study has found that a meat-eater’s diet produces around 10kg of greenhouse gasses every day, compared with just 2.5kg for a vegan diet – that’s a 75% reduction. In fact, avoiding meat and dairy is widely agreed to be the biggest way to reduce your impact on the planet.

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If going vegan seems too tricky, try reducing the amount of meat you eat instead. Researchers from Oxford University say if everyone swapped just one red meat meal for a plant-based dinner every week, it could cut the UK’s carbon footprint by 50 million tonnes.

Plants in boots image: GETTY

f you have an opened bottle of red wine that’s a few days past its best, don’t pour it down the sink – turn it into sangria instead. Sangrias are easy to make and have endless variations. They’re also delicious on a warm summer’s day. Add some chopped fruit such as oranges, pears, apples or strawberries to your wine. You can also add a glug of something stronger like brandy or orange liqueur. Finally, pour in some chilled lemonade to bring a touch of sparkle.

everyday tips

Frozen assets

reezing summer berries while they're cheap or growing in abundance in your garden is a great way to enjoy them once the season is over. But one of the difficulties of freezing berries is that they often clump together. To prevent this, open-freeze them first, then pop into food bags or a plastic container afterwards. Raspberries, blackberries and blueberries freeze best. Strawberries tend to go soggy once thawed due to their high water content, but are still excellent for smoothies and shakes. Here’s how to freeze berries: 1 Wash the fruit, then leave to dry on a tea towel or kitchen paper. 2 Line a large baking tray with baking parchment. Make sure there is an empty shelf or surface in your freezer where you can place your baking tray. Spread out the berries on the tray, making sure they are not touching. Freeze for at least three hours until frozen solid. 3 Tip the berries into a bag or container and return to the freezer where they’ll keep for up to six months. Use from frozen or defrost at room temperature.

Wrap & roll time! If you have a stray tortilla or two left in the pack, they make a great alternative to sandwiches. Give these tasty lunch ideas a try.

Hoisin chicken

Spinach, carrot & hummus

Mix a big handful of leftover cooked chicken with 2 tbsp hoisin sauce so that it’s coated, then spread out in an ovenproof dish and grill until sizzling. Warm 2 flour tortillas under the grill. Spread the tortillas with a further 2 tbsp hoisin sauce, then use to wrap the chicken with 1/4 shredded cucumber, 4 shredded spring onions and a handful of watercress. Cut in half and enjoy while still warm. Serves 2.

Spread 2 heaped tbsp hummus over 1 wrap. Top with a large handful of spinach, 1/2 grated carrot and 1/2 sliced spring onion. Squeeze over some lemon juice, roll up, halve and serve. Serves 1.

Roasted red pepper with tuna & olives Chop 1 roasted red pepper from a jar. Scatter the pepper over 1 wrap and flake over drained tuna from 1 small can. Top with sliced black olives and a handful of rocket. Roll up, halve and serve. Serves 1.

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Flex those mussels

id you know mussels and other bivalves like clams contain more protein than many meat and plant crops, and have high levels of omega-3, iron, zinc and magnesium? They’re so nutrient-dense, experts say they’re one of the best ways we can feed a growing global population. Mussels can also help clean the oceans. Like all bivalves, they feed by filtering water, removing waste particles such as industrial fertilisers and carbon dioxide. What’s more, farmed mussels don’t use any land, fresh water or feed, plus the ropes they’re grown on provide habitats for other sea creatures.

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everyday tips

Spicy spoonfuls Have you got a jar of chipotle paste lurking in the fridge? Chipotle paste is made from a purée of chipotle chillies – ripe jalapeño chillies that have been smoked and dried. It usually includes ingredients such as onion, garlic, tomato purée, vinegar, spices, dried herbs and sugar. The paste originates from Mexico and can be used in a host of dishes, from stirring through soups and stews to coating meat and vegetables for roasting. Why not give one of these ideas a try?

Chipotle mac & cheese

Chipotle wedges

Add a spoonful of chipotle paste to your regular cheese sauce for a spicy mac & cheese. Use it instead of mustard or cayenne.

Easy smoky beans

Eat your greens The WWF (Worldwide Fund for Nature) has championed dark leafy greens like spinach, kale, watercress and broccoli as the mostt versatile and nutritious of all types of vegetables. They’ve been shown to help lower your risk of heart disease and diabetes, and are rich in antioxidants and anti-inflammatory compounds. But their biggest selling point is that they’re a planet-friendly food. They’re fast-growing (so farmers can have more than one harvest a year) and have low carbon emissions during their growing and harvesting processes. If your family need to be coaxed into eating their greens, don’t just serve them boiled or stir-fried on the side of the plate – turn them something interesting like this veggie dish, below, using spinach – it makes a great accompaniment to grilled halloumi.

Spinach with chickpeas, pine nuts & raisins Heat 2 tbsp olive oil in a large non-stick pan. Add 2 sliced shallots and 2 crushed garlic cloves, and cook until softened. Add 1/2 tsp each ground cumin and smoked paprika, a 400g can drained chickpeas and 4 tbsp raisins and cook for 2 mins. Tip in 200g baby spinach and cook until just wilted. Stir in 2 tbsp toasted pine nuts to serve. Serves 4.

Spice up baked beans by stirring in some chipotle paste to taste, as you heat them up in a saucepan.

Toss potato wedges in vegetable oil and chipotle paste before roasting.

Chilli ketchup Run out of chilli sauce? Simply mix some chipotle paste into ketchup to turn it into a spicy sauce for spreading or dipping. Or, use it as a glaze for barbecued meats.

That’s mint! Mint can be invasive when grown in the garden as it spreads easily. The secret is to grow it in several medium-size pots so you can use a pot at a time. The costs can mount up if you need to buy several plants, but mint is easy and cheap to propagate. l Take cuttings from the top growth of the plant, about 8cm in length. Remove the lower leaves and cut the stem just below the leaf node (where leaves emerge on the stem). l Put the stems in a glass of water and leave in a light, airy place like a kitchen windowsill. Once a good root system has developed, pot them up. Mint likes damp conditions, so make sure you water it regularly. goodfood.com 47

Best of British

he further a food has to travel, the greater its carbon footprint. Only 16% of the fruit we eat in the UK is grown here, and since Brexit, more of our fruit comes from countries outside of Europe. The water footprint (WF) of imported fruits is huge compared with homegrown ones. The WF of raspberries is 53 times greater, and for plums it’s 45 times. Imported apples, pears and strawberries have a WF six to 10 times higher than those grown on UK soil. One answer is to only eat what’s in season and to freeze fresh fruit when it’s at its best. For a list of pick-your-own farms in your area, check out goodfood. com/howto/guide/best-pick-your-own-farms-uk.

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everyday tips

One becomes two!

Make our baked bolognese and sloppy joe pizzettes All-in-one baked bolognese If you’ve got the oven on, this makes an ultimate no-fuss pasta sauce that can simmer away on its own. Sealing the pot and oven baking creates a rich, deep flavour. If you keep back some spoonfuls, you can use them to make our sloppy joe pizzettes (below) to enjoy the next day. SERVES 6 PREP 10 mins COOK 1½ hrs ❄

650ml passata with chilli & herbs 400g can chopped tomatoes 500g beef mince 2 carrots, grated 1 onion, peeled and grated 2 garlic cloves, crushed 1 beef stock cube, crumbled 25g butter (optional) small bunch of basil, shredded pasta, to serve

1 Heat the oven to 200C/180C fan/ gas 6. Put the passata and chopped tomatoes in an ovenproof casserole with a lid. Use your hands to break up the beef mince as you add it to the pot. Stir to ensure the meat is coated in the sauce. Add the carrots, onion, garlic, stock cube and 1 tsp each salt and black pepper, then stir again. 2 Put a doubled sheet of foil under the lid, then push the lid down and scrunch up the foil to seal. Bake for 11/2 hrs until you have a thick, rich sauce. Stir in the butter, if using, scatter with basil and serve with your choice of pasta. PER SERVING 287 kcals • fat 17g • saturates 8g • carbs 11g • sugars 10g • fibre 3g • protein 19g • salt 1.5g

Make these with the leftovers Sloppy joe pizzettes Make up a 250g ciabatta bread mix following pack instructions. Divide into six balls and roll out to small, thin, oval-shaped pizzas. Put on two large oiled baking sheets and leave for 10 mins. Heat the oven to 220C/200C fan/gas 7. Spread the bolognese over the pizzettes. Add thin slices from 1 large green pepper and 1 small red onion with 2 balls sliced mozzarella. Season and drizzle with oil, then bake for 15-20 mins until golden. Makes 6.

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Keep them peeled Do you love new potatoes but don’t like the skins? For a quick way to peel without wasting too much ﬂesh, just rub the with the rough side of a clean kitchen sponge in a bowl of water

WHAT TO DO WITH:

Coconut milk If you’ve got a large splash of coconut milk left in the can, pour it into a reusable container before chilling or freezing. It will keep chilled for up to three days or frozen for three months.

Here are some ways to incorporate coconut milk into your weekly meals 1 Coconut rice When you cook rice, replace some of the water with coconut milk for a stickier, coconut-flavoured rice.

3 Coconut dhal Enrich cooked dhal by swirling in some coconut milk at the end of cooking. This works with soups too.

2 Coconut porridge Swap some of the milk you use in your morning porridge with coconut milk.

4 Coconut pancakes Replace some of the milk in your favourite fluffy pancake recipe with coconut milk.

Valuable vapour Did you know that it’s more economical to steam vegetables than boil them? This is because you need less water, plus steaming cooks vegetables more quickly. Cooking vegetables this way also preserves their vitamins, as they’re not lost in the water as they boil

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everyday tips

Summer in a traybake Filled your basket with seasonal strawberries, but find they’re starting to turn too quickly? Use them up in this fresh and fruity dessert

Rhubarb & strawberry cobbler SERVES 4 PREP 15 mins COOK 40 mins EASY V

400g rhubarb, trimmed and cut into 2.5cm pieces 400g strawberries, hulled and halved if large 85g sugar 1 tbsp plain flour 250g mascarpone (optional) 1 orange, zested and juiced (optional) 1 tbsp icing sugar (optional) For the topping 100g plain flour, plus extra for dusting 50g ground almonds 85g caster sugar 1 tsp baking powder 50g butter 75ml single cream, plus 1 tbsp 1 tsp vanilla extract 25g flaked almonds

1 Heat the oven to 190C/170C fan/ gas 5. Tip the rhubarb pieces and strawberries into a large bowl.

Sprinkle over the sugar and flour, then gently stir to coat the fruit. Tip the mixture into a baking dish (ours was 30 x 20cm). 2 To make the topping, put the flour, ground almonds, sugar, baking powder, butter and a pinch of salt in a food processor, and pulse to fine crumbs. Pulse in 75ml cream and the vanilla until the mixture just starts to come together. Turn out onto a lightly floured surface, then gently knead once or twice to bring together. Roll out the dough to 1cm thick. Use a 7cm round cutter to cut out 9-12 rounds, pressing together the scraps and re-rolling if needed. 3 Arrange the dough circles over the fruit, leaving a 1-2cm gap between them, then brush over 1 tbsp cream. Sprinkle over the flaked almonds, then bake for 40 mins until the topping is golden and the fruit is cooked through. Stir together the mascarpone, orange zest and juice and the icing sugar, if using, then serve this alongside the cobbler. PER SERVING 864 kcals • fat 55g • saturates 28g • carbs 87g • sugars 62g • fibre 5g • protein 11g • salt 0.7g

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speedy snacks the kids will love

Keep these healthy, tasty snacks on hand for days when the kids return home from school needing something to keep them going until dinnertime Cashew butter & banana rice cake Spread 2 tsp cashew or peanut butter over 1 wholegrain rice cake, then top with 1 small sliced banana and 1/2 tsp honey. Serves 1. PER SERVING 864 kcals • fat 55g • saturates 28g • carbs 87g • sugars 62g • fibre 5g • protein 11g • salt 0.7g

Berry & avocado smoothie Tip 140g frozen mixed berries into a blender. Add 1/2 ripe avocado and 250ml unsweetened almond milk. Blend until smooth. If the berries are too tart, add a squeeze of honey or maple syrup and blend again. Serves 2. PER SERVING 136 kcals • fat 11g • saturates 2g • carbs 5g • sugars 4g • fibre 5g • protein 2g • salt 0.2g

Sweet red pepper hummus Put 3 roasted red peppers from a jar in a food processor, ess then add a 400g can chickpeas, drained, 1 tbsp tahini or smooth peanut butter, 1 small garlic clove and 3 tbsp olive oil. Season, then blitz until smooth, adding a splash of water if too thick. Serve with veg crudités or wholemeal pittas. Serves 4. PER SERVING 197 kcals • fat 12g • saturates 2g • carbs 13g • sugars none • fibre 4g • protein 6g • salt 0.4g

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Cheese twist

Have you ever felt a bit guilty about throwing away the liquid from a pack of mozzarella? The liquid in a pack of mozzarella – called latticello in Italian – isn’t brine but instead whey, a byproduct of the cheesemaking process. It keeps the cheese moist, but once the pack is open, what do you do with it (other than tip it down the sink)? Some people add it to savoury smoothies, cooking water when boiling rice or bread dough, but if you don’t fancy eating it, it can actually be useful to gardeners, thanks to its antifungal properties. Simply dilute one part mozzarella whey with six parts water, then tip into a spray bottle and spritz onto plants that are prone to fungus, such as courgettes or roses.

everyday tips

A zingy thirst- uencher If you have limes to use up, transform them into this drink that’s great for hot weather. You can use lemons in the same way, but you may need to add a touch more sugar.

Homemade limeade Put 3 quartered limes, 15g sugar and 200ml cold water in a food processor and whizz until as smooth as possible. Tip into a sieve set over a bowl and push through as much juice as you can. Pour into glasses or small bottles with mint and lime slices, then top up to taste with soda water. Serves 4.

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gadgets

Save energy costs by using the right kitchen kit

In this section • a i r f r ye r s • s l ow c o o ke r s • m i c r owave s • m u l t i - c o o ke r s

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Your guide to

microwave cooking When it comes to saving money in the kitchen, the microwave is your friend. These recipes from food writer Elaine Lemm are all cooked in the microwave for more efficient use of energy words and recipes ELAINE LEMM

ur microwave recipe collection is a popular destination on goodfood.com. It’s incredible what you can rustle up at the touch of a button – from chocolate cake to butternut squash risotto. Microwaves can add an extra dimension to your cooking, while saving time and electricity costs. They’re more energy-efficient than turning on the oven – a jacket potato can be ready in just 10 minutes if you use the microwave rather than baking it in the oven. They are the workhorse of a busy kitchen, and it’s no surprise that 93% of households own one.

Which setting to use All cooking times are based on a 900W oven. Adjust times accordingly for other wattages. The recipes are cooked on full power unless stated otherwise.

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Garam masala vegetable curry This vibrant curry can be on your table in less than 20 minutes. It’s rich with nourishing spices, spinach, coriander, chickpeas and coconut in a thick tomato sauce, then finished with lime juice for extra zing. All you need is steamed basmati rice or a couple of naans to serve alongside. SERVES 2 PREP 10 mins COOK 10 mins EASY V

1 tbsp coconut oil ½ onion, finely chopped 1 tsp ginger paste 1 tsp garlic paste 1 tbsp tomato purée ½ tsp turmeric paste or 1 tsp ground turmeric 2 tsp garam masala ½ tsp cumin ½ tsp ground coriander 400g can chopped tomatoes 50g baby spinach leaves, washed 400g can chickpeas, drained 100ml coconut milk 1 tbsp finely chopped coriander, plus 1 tbsp chopped coriander leaves to garnish 1 tsp lime juice basmati rice or naan, to serve

1 Put the coconut oil in a microwavable dish or bowl and cook for 30 seconds, or until melted. Add the chopped onion, stir well and cook for another 1 min. 2 Add the ginger, garlic, tomato purée, turmeric, spices and a good pinch of salt to the cooked onions. Stir well and cook for 1 min to warm up the spices – you will be able to smell them when you open the microwave. 3 Add the tomatoes, spinach leaves, chickpeas, coconut milk and chopped coriander, and stir well. Cook for 2 mins, stir again, then cook for another 2 mins. The curry should be bubbling slightly. If not, give it another minute. 4 Add the lime juice and serve immediately, with basmati rice or naan bread on the side and a sprinkling of coriander leaves. GOOD TO KNOW vegan • fibre • vit c • iron • 3 of 5-a-day • gluten free PER SERVING 374 kcals • fat 19g • saturates 13g • carbs 32g • sugars 12g • fibre 10g • protein 14g • salt 0.2g

Microwaves can add an extra dimension to your cooking as well as saving time

gadgets

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Mug omelette When you’re hungry and need to rustle something up quickly, you can’t go far wrong with a microwave omelette. Less is more when it comes to the cooking here Don’t try to cook it in one go – it needs 20-second bursts, followed by a light stir until the egg starts to firm up. SERVES 1 PREP 5 mins COOK 5 mins EASY V

This is the ultimate snack, with just a few minutes to prep and fewer to cook

1 tsp salted butter 1 tsp shallot, finely chopped 2 eggs 1 tbsp parsley, finely chopped 1 tbsp sweet red pointed pepper, finely diced 1 tbsp chives, chopped 1 tbsp mature cheddar, grated

1 Put the butter and chopped shallot into a microwavable mug. Cook for 30 seconds, remove from the microwave and stir. Let the mug cool down a little, then swish the butter and shallot around the mug to coat the sides lightly. 2 In a bowl or jug, beat the eggs with a fork, then add the parsley, peppers, chives, cheese and a small pinch each of salt and black pepper. 3 Pour the egg mixture into the mug, return it to the microwave and cook for 20 seconds. Open the microwave and stir the egg, repeat the cooking for 20 seconds and stir again. Finally, cook for another 20 seconds, during which time the egg will start to set. 4 Remove the mug from the microwave and let it stand for 1 min. If the omelette is not set enough, put it back in on 50% power for no more than 20 seconds. GOOD TO KNOW gluten free PER SERVING 246 kcals • fat 19g • saturates 9g • carbs 1g • sugars 1g • fibre 1g • protein 18g • salt 0.8g

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gadgets

Three-cheese macaroni When you want a comforting macaroni cheese quickly, without too many pots and pans to wash up afterwards, look to your microwave. The cheeses used here are pretty robust and strongly flavoured, but switch them out for milder ones if you prefer – and be sure to use vegetarian cheeses if you want to keep the recipe vegetarian. SERVES 2 PREP 10 mins COOK 15 mins EASY V

150g macaroni pasta 1 tbsp cornflour

185ml milk 1 tsp Dijon mustard 45g mature gruyère and 45g extra mature cheddar, or vegetarian alternatives, grated 2 tbsp parmesan or vegetarian alternative, grated 15g unsalted butter

1 Put the pasta in a ceramic or glass microwavable bowl. Pour over 700ml boiling water and cook for 2 mins on high; stir and repeat twice more (6 mins in total). Drain the pasta and return it to the bowl. 2 Put the cornflour and 1 tbsp milk into a jug and stir to make a paste.

Add the remaining milk and mix well. Pour over the pasta. 3 Mix in the mustard, along with the grated gruyère and cheddar, and stir well. You can cook the pasta in the same bowl or tip it into a microwavable serving dish. 4 Cook on high for 5 mins, stirring halfway through. Sprinkle over the parmesan and dot with small pieces of butter. Cook for a further 2 mins, then serve with a good grind of black pepper, if you like. GOOD TO KNOW calcium PER SERVING 665 kcals • fat 31g • saturates 19g • carbs 65g • sugars 6g • fibre 4g • protein 30g • salt 1.5g

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Microwave jacket potatoes make for a quick, easy and versatile dinner

Jacket potatoes with Swedish prawn salad This classic Swedish skagenröra – a mix of prawns, fresh dill and mayonnaise – marries so well with the hot, buttery potato. SERVES 2 PREP 10 mins COOK 10-12 mins EASY

2 medium baking potatoes (about 250g each) For the prawn salad 100g medium-sized prawns 1 tbsp chopped dill, leaves only, plus extra dill leaves to garnish 60 goodfood.com

squeeze of lemon, plus wedges to serve 3 tbsp mayonnaise 30g unsalted butter

1 Wash and lightly scrub the potatoes with a vegetable brush and dry thoroughly with kitchen paper. Prick all over with a sharp knife. Put the potatoes in the microwave on a microwave-safe plate and cook for 5 mins. Turn the potatoes over and cook for another 5 mins, then set aside covered with a tea towel. 2 Put the prawns, dill, a squeeze of lemon juice and the mayonnaise in a

bowl and stir gently to combine. Season to taste. Cut open the warm potatoes. Divide the butter between them, then pile the prawn salad on top. Serve with a sprinkling of dill and a lemon wedge on the side. PER SERVING 538 kcals • fat 33g • saturates 10g • carbs 41g • sugars 3g • fibre 5g • protein 17g • salt 4.9g

gadgets

Microwave brownies These easy, fudgy brownies can be made and cooked in under 15 mins. The only tricky part is waiting for them to cool down before you eat them. MAKES 8 PREP 10 mins plus cooling COOK 5 mins EASY V

150g salted butter 150g caster sugar 1 tsp vanilla extract 2 tbsp milk 2 eggs, beaten 50g plain flour 75g unsweetened cocoa powder 80g milk chocolate chips

1 Cut the butter into small pieces. Put in a 20 x 20cm microwavable glass or ceramic dish and cook in 20-second bursts in the microwave until melted. Remove, swirl the butter around the dish to coat the sides, then tip it into a mixing bowl. 2 Add the sugar to the bowl and whisk vigorously until the mixture is creamy and fully incorporated into the melted butter. 3 In a jug, stir the vanilla extract into the milk along with the beaten eggs. Whisk this, a little at a time, into the sugar and butter mixture, ensuring it’s thoroughly incorporated before adding more. 4 Sift the flour and cocoa powder together, then fold gently into the cake batter. Finally, stir in the milk chocolate chips. 5 Tip the whole mix into the buttered dish and smooth out using a spatula to fill the dish. Cook for 5 mins, or until the brownies are well risen and slightly firm to the touch. Don’t worry if they’re still a bit soft in the centre, they will continue to cook for several minutes once out of the microwave. 6 Put the hot dish onto a cooling rack and leave for at least 20 mins to firm up. Cut into 8 squares to serve. Will keep in an airtight container for three days.

Discover all of our favourite microwave pudding recipes, including our fastest-ever lemon pudding, at goodfood.com/ microwave-pudding-recipes

PER SERVING 346 kcals • fat 22g • saturates 13g • carbs 30g • sugars 25g • fibre 2g • protein 5g • salt 0.4g

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Your guide to

slow cooking We’re bringing you tips and advice to help with the rising cost of living. Here we show you how to make the most of your slow cooker words and recipes GOOD FOOD TEAM

he Good Food website is filled with popular slow cooker collections, and for good reason. Slow cookers are a hardworking kitchen gadget, and they can do it all, from curries and roasts to puddings and drinks. They are a great budget purchase as they are inexpensive to buy, efficient and economical to run. Slow cookers and pressure cookers are excellent for cooking cheaper cuts of meat and batch-cooking to fill your freezer. The hands-off approach means you aren’t tied to the hob. Just add the ingredients and let the slow cooker do the work for you.

How long? You can adapt most recipes for the slow cooker using our handy guide below: If a dish usually takes: l 15-30 mins

1-2 hrs on high or 4-6 hrs on low

l 30 mins-1 hr

2-3 hrs on high or 5-7 hrs on low

l 1-2 hrs

3-4 hrs on high or 6-8 hrs on low

l 2-4 hrs

4-6 hrs on high or 8-12 hrs on low

Root vegetables can take longer than meat and other types of veg, so put these near the heat source at the bottom of the pot.

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Vegetable stew with cheddar dumplings This vegetarian twist on a classic stew has it all: cheesy dumplings, a creamy sauce and lots of veg. For a hearty and wholesome meal that’s guaranteed to put a smile on your face at the end of a long day, look no further. SERVES 6 PREP 20 mins COOK 6 hrs EASY V ❄

2 tbsp olive oil 200g baby carrots, trimmed and halved if large 3 leeks, cut into thick slices 3 garlic cloves, crushed 3 tbsp plain flour 400ml vegetable stock 2 courgettes, cut into large chunks 2 x 400g cans butter or cannellini beans, drained and rinsed 1 bay leaf 4 sprigs of rosemary, tarragon or thyme 200ml crème fraîche 1 tbsp wholegrain mustard 200g broad beans or peas 200g spinach ½ small bunch of parsley, finely chopped, plus extra to serve For the dumplings 100g self-raising flour 50g vegetarian suet or cold butter, grated 100g mature cheddar ½ small bunch of parsley, finely chopped

1 Set the slow cooker to low. Heat 1 tbsp of the oil in a frying pan over a medium heat and fry the carrots for 5 mins, until just golden, then tip into the slow cooker. 2 Heat the remaining oil in the pan and fry the leeks with a pinch of salt for 5 mins, until soft. Add the garlic and stir in the flour. Gradually add the stock, stirring, until the flour has dissolved and there are no lumps. Bring to the boil, then tip into the slow cooker. Add the courgettes, beans and herbs, topping up with water to cover the veg, if needed. Cover and cook for 4 hrs. 3 To make the dumplings, tip the flour into a bowl and stir in the suet or butter until evenly distributed. Add the cheese and parsley and season. Mix in 3-4 tbsp cold water with your hands to make a soft, slightly sticky dough (add a little more water if needed). Divide into six and roll into balls. 4 Add the crème fraîche, mustard, broad beans or peas and spinach to the slow cooker and turn it to high. Arrange the dumplings over the stew, cover and cook for 1-2 hrs more until firm and doubled in size. Scatter with parsley to serve. Will keep for up to three days in the fridge or in the freezer for up to three months. GOOD TO KNOW calcium • folate • fibre • vit c • iron • 3 of 5-a-day PER SERVING 554 kcals • fat 33g • saturates 17g • carbs 40g • sugars 6g • fibre 13g • protein 18g • salt 0.9g

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Whole chicken The slow cooker isn’t just for soups and stews – it can make an excellent roast too. The low and slow cook ensures tender, juicy chicken, plus you can make a gravy from the pan juices. SERVES 6 PREP 15 mins COOK 5 hrs EASY

1 large chicken

1 Heat the slow cooker if necessary, and add a splash of water to the base. Scrunch up some foil to make a trivet to sit in the base of the bowl to rest the chicken on. Put the chicken into the pot and season the skin. Cover and cook on low for 5 hrs, or until the leg or wing feels very loose when you wiggle it. Tip the juices that are inside the chicken out into the pan as you lift it. 2 Brown the chicken skin under the grill, if you like. You can spoon the liquid out of the base of the slow cooker pan to use as gravy – there won’t be much, but it will have a good flavour. GOOD TO KNOW gluten free PER SERVING 278 kcals • fat 17g • saturates 6g • carbs none • sugars none • fibre none • protein 31g • salt 0.3g

Pork casserole An inexpensive cut of meat, pork shoulder steaks become incredibly tender when slow-cooked. SERVES 4 PREP 15 mins COOK 6-8 hrs EASY

1 tbsp vegetable or rapeseed oil 4 pork shoulder steaks (about 750g), cut into large chunks 1 onion, chopped 1 leek, chopped 1 carrot, chopped bundle of woody herbs (we used 2 bay leaves, 3 sage leaves and 4 thyme sprigs), plus a few extra thyme leaves to serve 1 chicken stock cube 2 tsp Dijon mustard 1 tbsp cider vinegar 2 tsp cornflour 1 tbsp honey mash, to serve

1 Heat the slow cooker. Drizzle the oil in a wide frying pan over a high heat. Season the pork, then cook until deep brown all over. You may need to do this in batches. Transfer to the slow cooker. Add the onion and leeks to the frying pan and cook for a few minutes, until softened. Splash in a little water and scrape any browned bits from the bottom of the pan, then tip it all into the slow cooker. Add the carrots, herbs, stock cube, mustard and vinegar, season, then add enough water to just cover the ingredients. Stir, then cook on low for 6-8 hrs, or high for 5-6 hrs. 2 In a saucepan, mix the cornflour and honey with 1-2 tsp of liquid from the slow cooker until you have a paste. Add 100ml more liquid, bring to a simmer until thickened, then stir back into the casserole. Serve with mash, if you like, scattered with thyme leaves. GOOD TO KNOW 1 of 5-a-day PER SERVING 416 kcals • fat 21g • saturates 6g • carbs 13g • sugars 10g • fibre 4g • protein 41g • salt 1.3g

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Sticky toffee pudding Yes, even puddings can be made in a slow cooker. Assemble this in the morning and leave to cook all day so it’s ready in time for dinner. SERVES 8 PREP 30 mins plus soaking COOK 8 hrs EASY V

250g pitted dates, chopped 100g butter, plus extra for the basin 4 tbsp treacle 1 tsp vanilla extract 250g light brown soft sugar 300ml double cream 2 eggs, lightly beaten 200g self-raising flour 1 tsp bicarbonate of soda vanilla ice cream, to serve

1 Put the dates in a heatproof bowl, cover with 150ml boiling water from the kettle and leave to soak for 30 mins. Butter a 1-litre pudding basin and line the base with baking parchment. 2 Tip half the butter, half the treacle, the vanilla, 75g of the sugar and the cream into a pan set over a medium heat. Cook for 4-5 mins, stirring until the sugar dissolves. Turn up the heat, bubble for 3 mins, then whisk in a pinch of salt. Pour a third of the sauce into the basin. 3 Beat the remaining butter, treacle, sugar and the eggs together, then fold in the flour, bicarb, 1/4 tsp salt, the dates and their soaking liquid. Spoon into the basin and smooth

out the surface, leaving a 1cm gap from the top. Cover with a double layer of baking parchment and foil, making a pleat in the middle so the pudding can expand. Secure with kitchen string. 4 Set the slow cooker to low. Sit the basin inside, then add boiling water so it comes halfway up the basin. Cover and cook for 7-8 hrs. Run a knife around the edge of the pudding and turn out onto a plate. Reheat the remaining sauce and pour over. Serve with ice cream. PER SERVING 625 kcals • fat 32g • saturates 19g • carbs 76g • sugars 58g • fibre 3g • protein 6g • salt 1.1g

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Make the most of your

air fryer

With reported benefits for health and energy bills, it’s no wonder air fryers are so popular – discover some of our favourite ways to use them recipes SAMUEL GOLDSMITH

he UK has fallen in love with the air fryer. Often touted as a way to cook healthier meals, air fryers circulate hot air efficiently to achieve a crispy finish that’s similar to deep-frying, but without all the oil. They also heat up very quickly and can be more energy-efficient than most ovens, though that depends on the model and your energy provider. Try using an air fryer to cook potato-based classics, including chips and roasties, plus meats such as chicken thighs, bacon and sausages. You can even cook more complex desserts such as doughnuts in an air fryer. The real win is the golden, crispy finish you can achieve by using one. However, this nifty bit of kit cannot be used to cook everything. There are also some items that shouldn’t be air fried for safety reasons, such as popcorn and some sauce-based dishes.

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Air fried bacon The perfect bacon sandwich starts here, with all the texture and flavour you’d hope for. MAKES 3-6 pieces PREP 2 mins COOK 4-10 mins EASY

6 rashers streaky bacon, or 3 rashers back bacon

1 Lay the bacon in a single layer in the base of an air fryer, making sure the rashers don’t overlap. The size of the basket will determine how many you can cook at one time.

2 Set the air-fryer to 200C. Streaky bacon will take around 6-10 mins – just-cooked will take 6 mins, but crispier bacon will take 9-10 mins. Back bacon will take 4-8 mins, depending on your preference. If cooking in batches, remember that the second batch will usually be quicker as the air fryer has already heated up. 3 Remove using tongs and drain on kitchen paper before serving. GOOD TO KNOW gluten free PER RASHER (back bacon) 74 kcals • fat 6g • saturates 2g • carbs none • sugars none • fibre none • protein 6g • salt 0.9g

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Herby salmon Salmon fillets cook beautifully in an air fryer, and the herb seasoning brings out their natural flavour. Serve with greens and grains. SERVES 4 PREP 5 mins COOK 10 mins EASY

1 tsp mixed herbs 1 tsp garlic granules (optional) 4 salmon fillets, skin left on or removed, according to preference ½ tbsp olive oil cooked seasonal greens and grains, such as quinoa or brown rice, to serve

1 Combine the herbs and garlic granules, if using, with 1 tsp salt and 1 tsp pepper on a plate. Rub the salmon fillets with the olive oil and roll in the seasoning to coat. 2 Arrange the fillets in the air fryer basket in a single layer and cook at 180C for 8-10 mins, until cooked through. If you have larger salmon fillets, they will need to be cooked for longer – keep checking after 10 mins and cook in 1-2 min blasts until ready. Serve with seasonal greens and quinoa or rice. GOOD TO KNOW omega-3 • gluten free PER SERVING 264 kcals • fat 17g • saturates 3g • carbs 0.1g • sugars none • fibre 0.1g • protein 27g • salt 1.4g

Air-frying: the basics Here are our top three tips to help you get started with air frying

1 Don’t overfill

Be careful not to overfill the basket. This can result in uneven cooking and leave you with soggy food at the bottom. If you want to cook larger portions, look for an air fryer with a bigger capacity.

2 Distribute ingredients evenly

Try to keep the food in an even layer to ensure the heat circulates and makes the food crisp. You may need to give the food a shake halfway through cooking.

3 Be wary of the heating element

Make sure that nothing gets too close to the heating element, as this can easily burn and create a safety hazard.

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Air fryer baked potatoes Just like an oven, an air fryer delivers a baked potato with a golden crunch and fluffy middle. SERVES 4 PREP 2 mins COOK 50 mins EASY V

4 baking potatoes (about 250g each) ½ tbsp sunflower oil toppings of your choice, such as butter, cheese, baked beans or tuna-mayo

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1 Scrub the potatoes, then pat dry with kitchen paper. Transfer to a plate, drizzle over the oil and rub it into the skins using your hands so the potatoes are well coated. Season with salt and pepper – the salt will help the skins crisp up. 2 Arrange the potatoes in a single layer in an air fryer basket. Set the air fryer to 200C and cook for 40-50 mins, or until a sharp knife goes through the potatoes easily. Check after 20 mins – if they seem to be browning too quickly on one

side, turn them over using tongs, then check again after another 20 mins to ensure they’re cooked through. When ready, the skin should be crisp and the inside tender and fluffy. Split and serve immediately with the toppings of your choice. GOOD TO KNOW healthy • low fat • gluten free PER SERVING 206 kcals • fat 2g • saturates 0.4g • carbs 40g • sugars 3g • fibre 5g • protein 5g • salt 0.01g

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Crispy chicken thighs Cooking these in an air fryer offers a speedy way to achieve succulent meat with deliciously crisp skin. A spicy coating makes the perfect finishing touch. SERVES 4 PREP 2 mins COOK 25 mins EASY

1 tsp paprika ½ tsp mixed herbs ½ tsp garlic granules (optional) 4 bone-in chicken thighs 1 tsp olive oil potatoes and roasted veg, to serve

1 Combine the paprika, herbs, garlic granules (if using), 1/2 tsp salt and 1 /2 tsp black pepper in a small bowl. Scatter onto a plate. Rub the chicken thighs with the oil, then turn to coat in the spice mix. 2 Arrange the chicken thighs in a single layer in the basket of the air fryer and cook, skin-side down, for 10 mins at 180C. Use tongs to turn the chicken and cook for a further 10-15 mins, until the skin is crisp and the meat is cooked through. Check by piercing the thickest part of the thigh with a knife to see if the juices run clear. If not, cook for a further few minutes, then remove from the air fryer and serve straight away to keep the skin from softening. Serve with potatoes and roasted veg, if you like. GOOD TO KNOW gluten free PER SERVING 88 kcals • fat 5g • saturates 1g • carbs none • sugars none • fibre 0.3g • protein 11g • salt 0.7g

Find more of our air fryer recipes, including doughnuts and sweet potato fries, at goodfood.com/ air-fryer-recipes.

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Discover how to use less energy in the kitchen Experts reveal everything you need to know about energy-efficient cooking words CLARE FINNEY recipes GOOD FOOD TEAM

ll of us were shocked when our fuel bills suddenly shot up in 2023. Ever since then, manufacturers of home appliances have been scrambling to assure us their hobs, ovens and microwaves are the most efficient on the market. Comparing appliances isn’t easy: the energy labels aren’t always obvious, and even when they are, they don’t necessarily make much sense unless you know how to read them. Here, you’ll discover what those ratings actually mean and how a few other key investments can save you money in the long run.

Understanding energy ratings A+++ is the most efficient in its class, and the letters run through to G, which is the least efficient. Look at the power rating too, says Brian Horne, senior insight and analytics consultant at the Energy Saving Trust. “It is possible to estimate how much energy each appliance will use by multiplying the appliance’s power rating in kW by the time you leave the appliance on for in hours. This information should be on the label or any manual that came with your appliance. 70 goodfood.com

For example, a microwave may have a power rating of 700W, and you may run it for three minutes. So, three divided by 60 (minutes in an hour), multiplied by 0.7 is 0.035kWh.” Of course, when it comes to appliances like slow cookers, pressure cookers and soup-makers, comparing energy use might not be helpful. “Different types of cooker are used for specific purposes, or produce food that is different to an equivalent meal cooked in a different way. This means you may not want to compare them in terms of energy use.” But, Horne says, “You can compare different appliances doing an equivalent job.”

BUYING NEW KIT A good rule when shopping for new kit is to look for the best energy rating for the size you need. A big oven might have a better rating than a smaller one, but if you don’t need a large oven, it will still work out less efficient. Another point to consider is that rising energy prices mean past calculations about how much an appliance costs to run are becoming outdated. Smart Energy GB spokesperson Ben Welling says, “Though there is information out there about the cost of energy and how that equates to different appliances, that data is all based on standardised cost per unit of energy, which at the current rate of rising prices goes out of date very quickly.”

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INSTANT SAVINGS The following guide should be useful for cooking as efficiently as possible, but there is something you can do straight away that will have a tangible impact. “Turn your appliances off at the wall when not in use,” Welling says, “even your oven and microwave, if you can be bothered. If they’re on standby, that will be using energy.”

What to make in your slow cooker Slow cooker sausage casserole SERVES 4 PREP 20 mins COOK 4 hrs on high or 8 hrs on low EASY ❄

2 red onions, finely chopped 1 celery stick, finely chopped 1-2 tbsp rapeseed oil 4 carrots, cut into thick pieces 12 chipolatas, each halved 1 sweet potato, peeled and cut into chunks 400g can tomatoes 1 tbsp tomato purée or tomato & veg purée 1 thyme sprig 1 rosemary sprig 1 beef stock cube or stock pot pasta, to serve (optional)

SMART METERS KEEP YOU UP TO DATE A smart meter will tell you how much your appliances cost you, accurate to your tariff and the current price of energy, and will enable you to monitor which appliance is costing you the most, so you know to minimise your use of it. “There’s no getting around the fact that we need to use energy in the kitchen,” Welling explains, “but ensuring transparency over how energyefficient your appliances are and ensuring kitchen activities are

1 Fry the onions and celery in the oil over a low heat for about 5 mins, until softened, then spoon into the slow cooker. Fry the carrots briefly, then add them too. 2 Brown the sausages all over in the same pan. Transfer to the slow cooker along with the sweet potato chunks and canned tomatoes. 3 Put the tomato purée in the frying pan, add 250ml boiling water and swirl it around to pick up all the sticky bits off the bottom of the pan, then tip it all into the slow cooker. Add the herbs, stock cube and some pepper. Cook on high for 4 hrs or on low for 8 hrs. Season to taste, then serve, over pasta if you like, or leave to cool and freeze. PER SERVING 449 kcals • fat 28g • saturates 8g • carbs 27g • sugars 18g • fibre 8g • protein 17g • salt 1.9g

SLOW COOKER This small appliance is making a comeback, and with good reason. “It is one of most energy-efficient ways to cook,” says Welling. Emily Seymour, sustainability editor at Which, points out that even if you have it on all day, it will use “about the same amount of energy as a lightbulb, cutting your energy consumption and saving a few bob.”

ELECTRIC, GAS & INDUCTION HOBS “An induction hob uses energy more efficiently than either a gas hob or electric ceramic hob,” says Seymour – regardless of what you’re cooking. This is because no energy is wasted, and instead is only used to heat the space around the pan. Electric hobs are your next best bet in terms of efficiency, because when you’re cooking with gas “a significant amount of heat is lost to heating up your kitchen, rather than your food.” It’s worth bearing in mind, though, that if you change to an induction hob, you’ll likely have the upfront cost of replacing your pans with a set that’s induction-compatible.

done most efficiently will help you reduce energy waste and save money.” goodfood.com 71

GAS & ELECTRIC OVENS The same rule applies to ovens as to hobs: gas is cheaper than electric, but electric is more efficient. In either case, if you’re reheating food, the Energy Saving Trust recommends using a microwave, particularly if it has a good energy rating. “They are more efficient than electric or gas ovens.” Seymour agrees: “Using your oven can be a real drain on power, and therefore finances,” she says, but if you do have to use an oven (and there are of course certain things that necessitate it) there are ways to maximise your energy efficiency. Avoid storing baking trays in the oven, “as this limits the flow of air and increases cooking times,” says Seymour – and don’t forget to deepclean it. A clean oven “will reach the desired temperature faster and distribute heat in a much better, more efficient way,” she explains.

Microwave ovens use up to 80% less energy than conventional ovens

What to make in your microwave Fastest-ever lemon pudding MICROWAVES “It’s true that microwaves aren’t as versatile as conventional ovens, but for certain tasks a microwave can be very useful,” says Seymour. Reheating is a good example, as is defrosting, melting butter or chocolate, or softening onions. Baked potatoes are also best started off in the microwave before being crisped up in the oven – or finished in the microwave, if you don’t mind a softer skin. “As they can heat food more quickly, microwaves use up to 80% less energy less than conventional ovens,” says Seymour. 72 goodfood.com

SERVES 4 PREP 5 mins COOK 4 mins plus 1 min resting EASY V ❄

100g caster sugar 100g softened butter 100g self-raising flour 2 eggs 1 lemon, zested 1 tsp vanilla extract 4 tbsp lemon curd crème fraîche or ice cream, to serve

1 Mix the sugar, butter, flour, eggs, lemon zest and vanilla together until creamy, then spoon into a medium microwave-safe baking dish. Microwave on high for 3 mins, turning halfway through cooking, until risen and set all the way through. Leave to stand for 1 min. 2 Meanwhile, heat the lemon curd for 30 seconds in the microwave and stir until smooth. Pour all over the top of the pudding, then serve with crème fraîche or ice cream. PER SERVING 457 kcals • fat 25g • saturates 14g • carbs 55g • sugars 34g • fibre 1g • protein 6g • salt 0.8g

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What to make in your pressure cooker Lemony prawn & pea pressure cooker risotto SERVES 4 PREP 5 mins COOK 20 mins EASY

PRESSURE COOKER Provided you don’t mind the squeal they emit to alert you to your food being almost ready, pressure cookers have a lot going for them. Not only are they cheap, they “make cheap ingredients – cheap cuts of meat, beans and pulses for example – taste delicious, in a short space of time,” says Seymour. “So, they’ll save money off your supermarket bill as well.” What’s more, they’re energy-saving. “Pressure cookers can save a huge amount of energy compared to traditional cooking methods, because they get the job done so quickly,” she continues. On a regular hob, cooking chickpeas from dried takes about two hours, plus a long soaking time. A pressure cooker will have them ready in just over an hour, and that’s without soaking.

2 tbsp olive oil 1 onion, chopped 300g risotto rice 1 small glass of white wine 700ml fish stock 400g raw prawns (defrosted if frozen) 200g frozen peas 1 red chilli, deseeded and finely chopped 1 lemon, zested and juiced

1 Heat 1 tbsp of the oil in a pressure cooker. Add the onion and sweat gently for 8-10 mins, until soft but not coloured, stirring occasionally. Stir the rice into the onions until

completely coated in the oil, then stir continuously until the rice is shiny and the edges of the grain look transparent. 2 Pour in the wine and simmer until the alcohol evaporates. Pour in the stock, close the lid and bring up to high pressure. Cook for 5 mins, then release the pressure quickly. Place the pan back on a low heat and stir through the prawns and peas. Simmer gently until the prawns change from grey to pink. The risotto should have a creamy and slightly soupy consistency. 3 Stir through the chilli, lemon juice and remaining olive oil. Leave the risotto to rest for a few minutes, then serve with a sprinkling of lemon zest. PER SERVING 462 kcals • fat 7g • saturates 1g • carbs 68g • sugars 4g • fibre 5g • protein 27g • salt 2g

Pressure cookers can save a huge amount of energy compared to traditional cooking methods goodfood.com 73

MULTI-COOKER Apart from saving time, these appliances save energy, especially ones that can do lots of different jobs like frying, slow-cooking, steaming, baking and roasting, for example. Seymour adds that it “can be a good way to minimise how many gadgets you have in your kitchen, and less clutter ultimately means less electrical waste.” That said, they’re not always easy to clean, especially if they’re not dishwasher-safe, so take care to wash them with as little hot water as possible in order not to lose what you’ve saved on the electricity bill in heating water.

What to make in your multi-cooker Pressure cooker beef curry SERVES 4 PREP 10 mins COOK 40-50 mins EASY

2 tbsp sunflower oil 500g stewing or braising steak 1 tbsp butter 1 large onion, chopped 2 garlic cloves, crushed 1 thumb-sized piece of ginger, peeled and finely grated ¼ tsp hot chilli powder 1 tsp ground turmeric 2 tsp ground coriander 3 cardamom pods, crushed 400g can chopped tomatoes 500ml beef stock 1 tsp caster sugar

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2 tsp garam masala 2 tbsp double cream (optional) ½ small bunch of coriander, roughly chopped naan or rice, to serve

1 Heat 1 tbsp of the oil in a pressure cooker. Season the beef and fry in batches for 5-8 mins, turning occasionally, until evenly browned. Set aside on a plate. 2 Heat the remaining oil and butter in the pan and fry the onion gently for 10 mins, or until golden-brown and caramelised. Add the garlic, ginger, chilli, turmeric, ground coriander and cardamom, and fry for 2 mins. Stir in the beef and cook for 1 min to coat in the spices.

3 Tip in the tomatoes, stock and sugar and bring to a simmer. Lock the lid onto the cooker and bring up to high pressure. Cook for 15 mins, then turn off the heat and let the pressure drop naturally. Give everything a good stir and add more water if the sauce is already thick. 4 Lock the lid back on for 10 mins, then let the pressure drop naturally. Check the meat is tender –some cuts might need 5 mins more. 5 Take off the heat, stir through the garam masala and cream, if using. Season and scatter over the coriander. Serve with naan or rice. PER SERVING kcal 337 • fat 19g • saturates 6g • carbs 11g • sugars 8g • fibre 3g • protein 29g • salt 0.3g

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What to cook in your soup maker Soup maker leek & potato soup SERVES 2 PREP 5 mins COOK 30 mins EASY V ❄

SOUP MAKER Obviously this is not as useful if you don’t make soup often, but it could be a savvy investment if you do find yourself whipping out the hand blender on a regular basis. It takes a soup-maker 20-30 minutes to make soup from scratch – significantly quicker than using the hob and then the blender. Seymour adds, “It will not only save energy, you’ll also save time on the washing-up.”

225g potatoes, peeled and cut into 1cm pieces 1 small onion, cut the same size as the potatoes 1 large leek, sliced 450ml light vegetable stock 60ml whipping cream, plus a drizzle to serve 60ml whole milk small knob of butter a few chives, finely sliced

1 Put the potatoes, onions, most of the leeks (reserving a handful of the white parts) and stock in a soup maker and press the ‘smooth soup’ function. Make sure you don’t fill the soup maker above the maximum fill line. 2 Once the cycle is complete, add the cream and milk, then blend. Use the ‘keep warm’ or ‘heat’ function to keep the soup warm while you make the topping. Alternatively, this will keep frozen for up to three months after being left to cool completely first. 3 Finely shred the remaining white parts of the leek. Heat the butter in a small frying pan and cook over a low heat for a few minutes, until softened but not coloured. 4 Drizzle a little extra cream over the soup, scatter with the fried leeks and chopped chives, then grind over some black pepper to serve. PER SERVING 300 kcals • fat 16g • saturates 10g • carbs 24g • sugars 7g • fibre 5g • protein 12g • salt 0.7g

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This offer is only open to new UK customers subscribing to olive magazine by recurring payment methods until 9 August 2026. You will pay £20 every six months, still saving 62% on the usual shop price. Prices are discounted from the full UK subscription price of £116.87 and include P&P; Europe and Republic of Ireland €87.50; USA and Canada US$135; Australia and New Zealand A$128; rest of the world US$100.

batch cooking g Make a base recipe to keep chilled or frozen then adapt it in different ways

In this section • leek & greens lasagne • l u xe f i s h p i e • ve g e t a b l e c u r r y

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Batch cooking

for beginners

Prep ahead with advice on what equipment you’ll need, how to organise ingredients and which parts of a meal you can freeze

hether you’re looking to fill your freezer or simply want to make your midweek meals a little easier, batch-cooking is a great technique that can save you time and money. Spending an afternoon in the kitchen might seem like an investment, but we have a few tips and tricks to make the process easy and even enjoyable for first-timers. One of the simplest ways to approach batch-cooking is to make one base recipe that can be adapted into different dishes. There’s no need to eat the same thing all week – you can freeze in portions and enjoy them later.

Freeze in portions and enjoy them later

Plan ahead Our family batch cook recipe ideas (from page 80) will show you how to make the following two base recipes:

• Creamy chicken, which can

be turned into a chicken & leek pasta bake, chicken & broccoli potato-topped pie or chicken & sweetcorn soup.

• Tomato & mince, which can be

used in a chunky cherry tomato ragu pasta sauce, for a smoky black bean chilli or in a sweet potato-topped cottage pie.

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Take a look at the week or month ahead and decide which recipes you’d like to prepare. Allow time to gather your ingredients before you start cooking: make a shopping list and check that you have all the storecupboard essentials. You might also need to make space in your freezer. Keep a note of what recipes you’ve chosen and if they prove to be a hit with your family, just repeat the plan so it’s even easier next time.

batch cooking

THE RIGHT EQUIPMENT You don’t need any special equipment, although some people find that slow cookers and soup makers can be helpful if you’re preparing lots of meals at once. To start with, just check you have the following:

• LARGE PANS

• LABELS

Make sure the recipe you plan to cook will fit into the pans you have available. Read the method before you start in case you need more than one pan.

It’s important to label your food so you can keep track of what’s in your freezer. Label your meals with the recipe, date and number of portions. The labels will help you keep track of what needs using up next – most will need to be eaten within three months. To avoid meals getting forgotten at the back of the freezer, it can be useful to put your newest portions at the back and bring your older items to the front to use first.

• SHARP KNIFE AND CHOPPING BOARD For preparing your ingredients.

• STORAGE CONTAINERS Invest in reusable plastic or glass containers that are freezer-friendly. You’ll want to freeze your food in portions, so choose containers that are the right size for your family.

Our top 5 tips your ingredients 1 Prepare Weighing, measuring and chopping your ingredients first will make cooking much easier once you start. Clear your workspace and allow yourself plenty of time to get organised before you turn on the hob.

Photographs JUANA MARI MOYA/MOMENT/GETTY IMAGES

2 Clean as you go

If you’re making several batches at once, tidying as you go will help your kitchen stay under control – no one wants to face a mountain of washing-up at the end!

before you freeze 3 Cool Once your recipes are ready, it’s important to cool them completely before freezing the portions. Read about the best methods for freezing food on page 84.

your sides fresh 4 Serve Generally, you’ll want to batch-cook the main component of a meal (like curry, bolognese or chilli) to freeze,

leaving the carbs for cooking when you want to serve. Rice and pasta don’t take long to cook from fresh and they’ll taste much better for it.

the freezer organised 5 Keep Once you’ve mastered the art of batch-cooking, your freezer will be filled with beautifully home-cooked food that you can defrost and reheat whenever you need a quick meal. goodfood.com 79

Three-for-one

family meals Set aside a little time at the weekend to cook one batch of mince or chicken that you can transform into three different recipes for when life gets busy

Start with…

then use to make…

Mince base

Sweet potato-topped cottage pie

MAKES 3 batches PREP 10 mins COOK 2 hrs 45 mins EASY ❄

SERVES 4 PREP 15 mins COOK 50 mins EASY

3 tbsp olive oil 1 large onion, finely chopped 3 garlic cloves, crushed 1 large celery stick, finely sliced 1 large carrot, finely chopped 1.5kg beef mince (10% fat) 3 tbsp tomato and vegetable purée 600ml passata 150ml milk

1 tbsp olive oil 1 onion, chopped 1 carrot, finely chopped 1 celery stick, chopped 2 thyme sprigs 1 bay leaf 650g sweet potatoes, chopped into chunks 75ml milk 20g butter 1 batch of mince base (see left)

1 Heat 1 tbsp oil in a pan and fry the onion until it starts to soften, then add the garlic, celery and carrot. Cook until the veg is soft. Meanwhile, heat the remaining oil in a separate frying pan and fry the mince in batches, scooping each batch out with a slotted spoon and leaving any oil behind. 2 Add the mince to the veg, then stir in the tomato and vegetable purée and cook for 1 min. Stir in the passata and bring to a simmer. Cover and cook over a low heat for 11/2-2 hrs, then add the milk and cook for 30 mins. Divide into three batches to use in a cottage pie, a ragu for pasta and a smoky chilli (see recipes, right). Will keep frozen for up to a month. Defrost fully before using. GOOD TO KNOW 1 of 5-a-day • gluten free PER SERVING 266 kcals • fat 15g • saturates 6g • carbs 6g • sugars 5g • fibre 2g • protein 27g • salt 0.4g

Chunky cherry tomato ragu for pasta SERVES 4 PREP 5 mins COOK 15 mins EASY

400g spaghetti or other pasta 1 batch of mince base (see left) 100g cherry tomatoes, quartered (use a mix of colours if you can) 1 tbsp mascarpone bunch of basil, roughly chopped finely grated parmesan, to serve

1 Cook the spaghetti following pack instructions. Drain well. 2 Tip the mince base into a pan and bring it to a simmer. Add the cherry tomatoes and cook for 1 min, then stir through the mascarpone and basil. Spoon the sauce over the spaghetti and scatter with parmesan to serve. GOOD TO KNOW fibre • 1 of 5-a-day PER SERVING 681 kcals • fat 21g • saturates 9g • carbs 79g • sugars 8g • fibre 7g • protein 40g • salt 0.5g

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1 Heat the oil and fry the onion until starting to soften. Add the carrot and celery. Fry until tender. Add the thyme and bay, and cook for 1 min. Add the mince base. Bring to a simmer, cover and cook for 20 mins (remove the lid towards the end if it’s not thickened). 2 Heat the oven to 180C/160C fan/ gas 4. Cook the potatoes in simmering water until tender, drain, then season and mash with the milk and butter. 3 Tip the mince mixture into a casserole dish, remove the thyme and bay leaf, then pile the mash on top. Bake for 30 mins. GOOD TO KNOW fibre • 2 of 5-a-day PER SERVING 515 kcals • fat 23g • saturates 9g • carbs 43g • sugars 23g • fibre 9g • protein 30g • salt 0.7g

Smoky black bean chilli SERVES 4 PREP 5 mins COOK 10 mins EASY

1 batch of mince base (see left) 1-2 tsp chipotle paste 400g can black beans or kidney beans, drained small bunch of coriander, chopped 4 tortilla boats, warmed 1 avocado, sliced 1 lime, juiced soured cream and grated cheddar, to serve

1 Put the mince in a pan on a medium heat and add the chipotle paste to taste. Stir in the beans, cook for 5 mins, then add the coriander. 2 Fill the tortilla boats with the chilli, avocado, a squeeze of lime, soured cream and cheddar. GOOD TO KNOW fibre • 2 of 5-a-day PER SERVING 478 kcals • fat 24g • saturates 8g • carbs 28g • sugars 6g • fibre 9g • protein 34g • salt 0.7g

batch cooking

Chunky cherry tomato ragu for pasta

Sweet potato-topped cottage pie

Smoky black bean chilli

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Chicken & broccoli potato-topped pie

Chicken & leek pasta bake with a crunchy top

Creamy chicken & sweetcorn soup

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batch cooking

Start with…

then use to make…

Chicken base MAKES 3 batches PREP 20 mins COOK 35 mins EASY ❄

75g butter 75g plain flour 750ml milk 1 tbsp olive oil 8 skinless chicken thigh fillets, cut into cubes 2 skinless chicken breasts, cut into cubes 1 onion, finely chopped (optional)

1 Melt the butter in a saucepan, stir in the flour and cook for a few minutes, stirring. Using a whisk or spatula, carefully stir in the milk, a little at a time, making sure the sauce stays smooth. Bring the mixture to a simmer and cook for a couple of mins until it thickens. Turn the heat down to low and continue to cook for 5 mins, stirring often. 2 Meanwhile, heat the oil in a non-stick frying pan and fry all of the chicken in batches until it starts to colour lightly at the edges. Scoop out each batch of chicken and put it on a plate. Add the onion, if using, to the pan and cook over a low heat until soft. Add the chicken, any resting juices and the onion to the white sauce, fold it in and cook the mixture for a further 15 mins, until the chicken is cooked through. Divide the mixture into three for use in the pie, pasta bake and soup (see recipes, right). Freeze each batch in an airtight container for up to a month until needed. Defrost fully before using. PER SERVING 201 kcals • fat 10g • saturates 5g • carbs 8g • sugars 3g • fibre 1g • protein 19g • salt 0.3g

Chicken & broccoli potato-topped pie

Chicken & leek pasta bake with a crunchy top

SERVES 4 PREP 15 mins COOK 50 mins EASY

SERVES 4 PREP 10 mins COOK 35 mins EASY

750g potatoes, halved 250g broccoli, cut into small florets 1 batch of chicken base (see left) 100ml strong chicken stock small bunch of tarragon, finely chopped (optional) 1-2 tsp Dijon mustard 100g frozen peas 1 tbsp butter

400g dried spinach pasta (or use regular pasta if you like) 2 leeks, finely sliced 1 courgette, trimmed and grated 3 tbsp pesto 2 tbsp low-fat soft cheese 1 batch of chicken base (see left) 2 tbsp fine breadcrumbs

1 Heat the oven to 180C/160C fan/gas 4. Cook the potatoes in a pan of boiling water for 10 mins, then drain and leave to cool a little before slicing thickly. 2 Meanwhile, cook the broccoli until tender, then drain. Heat the chicken base with the stock in a pan until just starting to bubble, then stir in the tarragon, if using, and mustard. Fold in the broccoli and peas. Tip the chicken mixture into a dish and arrange the potato slices on top, then dot the butter over. Bake for 30-35 mins, or until golden. GOOD TO KNOW low cal • fibre • vit c • 1 of 5-a-day PER SERVING 428 kcals • fat 14g • saturates 8g • carbs 45g • sugars 7g • fibre 7g • protein 27g • salt 0.6g

Creamy chicken & sweetcorn soup SERVES 4 PREP 5 mins COOK 15 mins EASY

1 tbsp olive oil 1 celery stick 1 leek, finely sliced 1 batch of chicken base (see left) 300ml strong chicken stock 250g sweetcorn (use fresh or frozen), half of it crushed lightly with a fork 200g greens (such as spinach or kale), finely sliced small bunch of chives, finely sliced

1 Cook the pasta following pack instructions. Put the leeks in a pan with a little water, cover and cook until very soft. Drain, then return to the pan with the courgette, pesto and soft cheese. Stir everything together, add the chicken base and stir again, then heat until just bubbling. Add a splash of water if it’s very thick. 2 Stir the pasta into the chicken mixture and tip into a large baking dish. Sprinkle over the breadcrumbs and grill until golden brown. GOOD TO KNOW 1 of 5-a-day PER SERVING 601 kcals • fat 18g • saturates 7g • carbs 73g • sugars 7g • fibre 3g • protein 35g • salt 0.8g

1 Heat the oil in a pan and fry the celery and leek gently until completely soft. Stir in the chicken base and stock and bring the mixture to a simmer. 2 Add the sweetcorn and cook for 5 mins more, then stir in the greens and cook for another minute. Sprinkle over the chives and serve. GOOD TO KNOW low cal • folate • 2 of 5-a-day PER SERVING 303 kcals • fat 15g • saturates 6g • carbs 15g • sugars 6g • fibre 4g • protein 26g • salt 0.6g

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Freeze

for the future How to freeze vegetables CARROTS Raw carrots can go spongy after being frozen and defrosted – the water in their cells expands, which causes them to burst. Either chop the carrots finely and freeze raw (once you’ve fried them, you won’t notice the texture), or chop or cut into batons, cook until al dente and freeze in portions. If you freeze the pieces in a single layer on a tray first, you can tip them into a freezer bag when solid and they’ll separate more easily when you come to use them.

BROCCOLI Cut into florets and cook until al dente, then cool. Spread the cold florets out in a single layer on a tray and freeze (as described above). Once solid, tip into a freezer bag.

POTATOES Raw potatoes don’t freeze well for the same reason as carrots. Chop, slice, chip or chunk them, then cook until al dente and freeze in portions (or mash first). Again, freeze the pieces in a single layer and tip into a freezer bag when solid to stop them clumping together. You can toss them in butter, garlic butter or oil and spices before freezing, then roast from frozen.

ONIONS Chop or slice and use the single layer method to freeze, then tip into a freezer bag. You can also cool then freeze fried onions.

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Discover the best methods for freezing different types of produce so you can reduce food waste and save yourself time and money

batch cooking

Other foods to freeze

Top 10 freezing tips

Photographs FUSE/CORBIS/GETTY, ANNABEL BREAKEY/PHOTODISC/GETTY, PETER DAZELEY/THE IMAGE BANK/GETTY, DIGITALVISION VECTORS/GETTY

Whether you have a chest freezer or upright model, the principles of successful freezing are the same MILK

YOGURT

If the milk is in a carton, it can be frozen unopened, as long as there’s a gap between the milk and lid – all liquids expand as they freeze, so if there isn’t enough room, the lid might pop off or the carton could split. Milk in glass bottles cannot be frozen.

If you buy large tubs of yogurt and think you can’t use it in time, spoon it into the holes of a clean muffin tin and freeze. Slide the solid portions out and put in a container to use from frozen or defrost first. You’ll fit 100ml in each.

CHEESE

EGGS

Grate cheese Buying eggs by and loosely drop the dozen usually into the holes of works out cheaper a muffin tin. and they freeze There will be well, so you can about 50g in crack the eggs each one. Use you won’t use from frozen in straightaway into stews or on the holes of a pasta bakes, muffin tin. Beat or defrost the eggs, then overnight in the freeze. fridge to use as a topping.

Cool foods completely before you freeze them. Freezing food when hot will only increase the temperature of the freezer and could cause other foods to start defrosting.

Only refreeze food if you cook it in between. When food’s defrosted, bacteria multiplies quickly. If you freeze it again, the bacteria is more likely to reach harmful levels the second time. But, if you cook it first, the bacteria is killed off.

A full freezer is more economical to run, as the cold air doesn’t need to circulate as much and less power is needed. Fill gaps with half-filled water bottles or fill the freezer with everyday items you’ll use, such as sliced bread or frozen peas.

Make sure you wrap foods properly or put them in sealed containers, otherwise your food may get freezer burn.

More everyday ingredients l BUTTER AND MARGARINE can be frozen for up to three months. l MOST BREAD, except crusty varieties, such as French bread, will freeze well for up to three months. Sliced bread can be toasted from frozen. l RAW PASTRY will freeze for six months and takes just an hour to defrost. l STOCK can be frozen in portions, either in cubes or freezer bags (lay the bags flat).

Freeze food in realistic portions. You don’t want to defrost a stew big enough to feed eight when you’re only feeding a family of three.

Contrary to what many think, freezing doesn’t kill bacteria. If you’re unsure how long something has been frozen or are wary of it once defrosted, don’t take any chances.

7 Cooking from frozen

What not to freeze

Freezer management is about forward planning, but some dishes can be cooked from frozen. Start at a lower temperature to defrost, then increase the temperature to cook.

Most individual ingredients can be frozen, and many Good Food recipes are helpfully labelled with freezing instructions. However, some foods aren’t freezer-friendly:

Foods to cook from frozen include: l Soups, stews, braises and casseroles l Bakes, gratins and potatotopped pies l Thin fish fillets, small fish, sausages, burgers and shellfish

l Hard-boiled eggs go rubbery l Vegetables with a high water content, such as lettuce, cucumber, bean sprouts and radishes go limp and mushy l Soft herbs like parsley, basil and chives are fine for mixing into dishes, but won’t work for garnishes l Egg-based sauces such as mayonnaise will separate and curdle

Foods not to be cooked from frozen: l Raw poultry l Large joints of meat

You get out what you put in – freezing won’t improve the quality of your food. Don’t freeze old food because you don’t want to bin it; the point of freezing is to keep food at its prime.

It may seem a hassle, but unless you label food, you might not remember what it is. Buy a blue marker for raw foods and a red one for cooked foods. Label clearly and use abbreviations. For example, a red ‘P’ for cooked pork or blue F for raw fish. Always add the date it was frozen.

An icy freezer is an inefficient one, so defrost it if ice builds up. Don’t worry about the food: most things will remain frozen in the fridge for a couple of hours while the freezer defrosts.

If there has been a power cut or you think the freezer has been turned off at some point, don’t open the door. Foods should remain frozen in the freezer for about 24 hours, leaving you time to get to the bottom of the problem.

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Cook, freeze,

reheat Balsamic steaks with peppercorn wedges

SERVES 6 PREP 10 mins plus at least 1 hr marinating COOK 10-15 mins EASY ❄

2 tbsp balsamic vinegar 2 tsp concentrated liquid beef stock 3 garlic cloves, finely grated 1 tbsp wholegrain mustard

All of these dishes have freezable components, so you can do most of the cooking when you have the time – and reheat when you don’t 1 tbsp honey 2 tbsp olive oil, plus extra for brushing 6 sirloin steaks, about 5cm thick salad or peas, to serve For the wedges 1.5kg medium potatoes, such as King Edward, cut into wedges 3 tbsp sunflower oil, plus extra for the baking sheets 1 tbsp thyme leaves 2 tsp green peppercorns, crushed

1 Mix together the vinegar, stock, garlic, mustard, honey and olive oil in a large, shallow bowl, then grind in some black pepper (but no salt). Add the steaks and turn to coat. Leave to marinate in the fridge for 1 hr, or preferably overnight. 2 Heat the oven to 200C/180C fan/ gas 6. Toss the potatoes in a large bowl with the oil, thyme and peppercorns. Spread out on two oiled baking sheets and bake for 10-15 mins until nearly cooked. Remove and leave to go cold. 3 To freeze, open-freeze the wedges on a tray until solid, then pack into a large rigid container in layers, interleaving with foil. Individually pack the steaks into freezer bags, making sure they lay completely flat in the freezer. Use within one month. 4 On the day of serving, heat the oven to 220C/200C fan/ gas 7, with a baking tray inside to warm up for the steaks. Put the wedges on another baking tray, spread them apart and season. Bake for 20 mins, until golden and crisp. Unwrap the steaks and brush both sides with oil. Put on the hot tray and bake for 15-25 mins, turning after 10 mins, and testing until hot, to give you medium-rare steak. Serve with the wedges and salad or peas. PER SERVING 534 kcals • fat 25g • saturates 8g • carbs 43g • sugars 4g • fibre 5g • protein 34g • salt 0.3g

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batch cooking

Chicken & chorizo ragu SERVES 4 PREP 15 mins COOK 40 mins EASY ❄

120g cooking chorizo, chopped 1 red onion, chopped 2 garlic cloves, grated 1 tsp hot smoked paprika 80g sundried tomatoes, roughly chopped 600g skinless and boneless chicken thighs 400g can chopped tomatoes 100ml chicken stock 1 lemon, juiced jacket potatoes, chopped parsley and soured cream, to serve

1 Fry the chorizo over a medium heat in a large saucepan or flameproof casserole dish for 5 mins, or until it releases its oil and starts to char at the edges. Add the onion and fry for 5 mins more, until soft. Tip in the garlic and cook for 2 mins, then stir in the paprika and sundried tomatoes. Add the chicken thighs and fry for 2 mins each side, until they are well coated in the spices and beginning to brown. 2 Pour in the chopped tomatoes and stock, and turn the heat down. Cover and cook for 40 mins, until the chicken is falling apart and the sauce is thick. Will keep frozen for up to two months. Leave to cool completely first. Reheat over a low heat for 15-20 mins, covered, until piping hot. Serve spoonfuls in jacket potatoes with parsley sprinkled on top and a dollop of soured cream. GOOD TO KNOW 2 of 5-a-day PER SERVING 383 kcals • fat 15g • saturates 5g • carbs 16g • sugars 14g • fibre 5g • protein 44g • salt 1.5g

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Pull-apart pork with honey chipotle SERVES 8 with side dishes PREP 10 mins plus at least 2 hrs marinating COOK 4 hrs 30 mins EASY ❄

75g ketchup, plus 1 tbsp 3 tbsp chipotle paste 3 tbsp honey 1 tbsp red wine vinegar 1.2kg trimmed pork shoulder joint (weight after cutting away the rind – ask your butcher to do this)

Cottage pie SERVES 10 PREP 35 mins COOK 1 hr 50 mins EASY ❄

3 tbsp olive oil 1.25kg beef mince 2 onions, finely chopped 3 carrots, chopped 3 celery sticks, chopped 2 garlic cloves, finely chopped 3 tbsp plain flour 1 tbsp tomato purée large glass of red wine (optional) 850ml beef stock 4 tbsp Worcestershire sauce few thyme sprigs 2 bay leaves 1.8kg potatoes, chopped 225ml milk 25g butter 200g mature cheddar, grated grating of nutmeg

1 Heat 1 tbsp oil in a large saucepan and fry the mince over a medium heat until browned. You may need to do this in batches, transferring cooked batches to a plate. Put the rest of the oil in the pan, add the vegetables and cook on a low heat for about 20 mins, until soft. Add the garlic, flour and tomato purée, increase the heat to medium and cook for a few minutes, then return the beef to the pan. Pour

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over the wine, if using, and bubble to reduce it slightly before adding the stock, Worcestershire sauce and herbs. Bring to a simmer and cook, uncovered, for 45 mins. Check after about 30 mins and if a lot of liquid remains, increase the heat slightly to reduce it. Season, then discard the bay leaves and thyme stalks. 2 Meanwhile, make the mash. Put the potatoes in a large saucepan, cover with salted cold water, bring to the boil and simmer until tender. Drain well, then allow to steam-dry for a few minutes. Mash well with the milk, butter and three-quarters of the cheese, then season with a little nutmeg, salt and pepper. 3 Spoon the meat mixture into two ovenproof dishes. Spoon on the mash to cover, then sprinkle over the remaining cheese. To freeze, make sure the pie is completely cold, then cover it well and freeze. Defrost in the fridge overnight, then cook as stated. Heat the oven to 220C/200C fan/ gas 7 and cook for 25-30 mins, until the topping is golden.

1 Up to two days before serving, and at least 2 hrs ahead, mix the ketchup with 2 tbsp chipotle, 2 tbsp honey and the vinegar. Rub all over the pork, then leave covered in a bowl in the fridge to marinate, turning occasionally. 2 Heat the oven to 160C/140C fan/ gas 3. Lift the pork into a snug-fitting roasting tin and baste with any excess marinade, plus 100ml water. Cover with foil, ensuring the pork is sealed in but the foil isn’t touching it, and bake for 4 hrs. 3 Turn up the oven to 200C/180C fan/ gas 6. Remove the foil and put the pork back in for 30 mins. 4 Lift the pork from the tin and shred the meat using two forks. Mix together the remaining 1 tbsp ketchup with the remaining chipotle and honey, and stir it through the meat with some seasoning before serving. To freeze, spoon the meat into freezer bags in portions. Defrost overnight and reheat in a frying pan on a medium heat for 15 mins, until piping hot, or place in a covered microwave dish and heat on high for 4-5 mins, until hot all the way through.

PER SERVING 600 kcals • fat 34g • saturates 16g • carbs 40g • sugars 7g • fibre 4g • protein 37g • salt 1.2g

PER SERVING 267 kcals • fat 10g • saturates 3g • carbs 9g • sugars 9g • fibre none • protein 35g • salt 0.5g

batch cooking

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Luxe fish pie SERVES 8 PREP 45 mins COOK 1 hr 10 mins EASY ❄

500g thick white fish fillets, such as cod or haddock, unskinned 500g thick salmon fillets, unskinned 300g smoked haddock fillets (preferably un-dyed) 700ml whole or semi-skimmed milk 1 onion, cut into thin wedges 2 bay leaves 75g butter 75g plain flour 140g young spinach leaves 3 tbsp white wine or vermouth (optional) ½ small pack of dill, roughly chopped For the topping 1.5kg potatoes (we used Maris Piper), chopped 50g butter 100g mature cheddar, grated 300ml tub half-fat crème fraîche

1 Put all the fish in a large, wide saucepan and pour over the milk. Add the onion wedges and bay leaves. Bring to a gentle simmer, cover and remove from the heat immediately. Leave to stand for 10 mins, or until the fish is just cooked. Drain in a colander over a large jug to reserve the milk, then tip the fish into a bowl and set aside. 2 Meanwhile, make the topping. Put the potatoes in a large pan of cold

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water, bring to the boil, then simmer for 15 mins, or until the potatoes are soft but not falling apart. Drain well, return to the pan and mash with the butter, half of the cheese and all the crème fraîche. Season and set aside. 3 To finish the filling, melt the butter in a pan and stir in the flour. Cook for a few seconds, then gradually add the infused milk, stirring over a medium heat for 3 mins, until smooth. Stir in the spinach and wine, if using, and cook for 2 mins more. Remove from the heat and stir in the dill. Season. 4 Spoon a third of the white sauce into the base of a three-litre shallow rectangular dish. Scatter half the fish over the sauce, breaking it into chunky pieces and discarding the skin, any stray bones, onion and bay leaves as you go. Pour over another third of the sauce, then top with more fish. Continue the layers once more, finishing with sauce. 5 Spoon the potato on top, starting at the edges, then sprinkle over the remaining cheese. You can either freeze the dish now, or bake in the oven at 200C/180C fan/gas 6 for 45 mins. To freeze, cover the uncooked pie tightly with a double thickness of foil. Freeze for up to two months. Thaw in the fridge for 24-48 hrs, then cook as stated, adding an extra 15-25 mins, until piping hot. GOOD TO KNOW calcium • omega-3 PER SERVING 652 kcals • fat 32g • saturates 17g • carbs 45g • sugars 8g • fibre 4g • protein 43g • salt 1.6g

batch cooking Curried fishcakes SERVES 4 PREP 40 mins COOK 35 mins EASY ❄

500g Maris Piper potatoes, peeled and cut into 3cm chunks 2 tbsp olive oil 3 large garlic cloves, crushed thumb-sized piece of ginger, grated 1 tsp black mustard seeds 2-3 heaped tbsp medium curry powder 4 skin-on cod fillets 400ml semi-skimmed milk 1 small lemon, zested and juiced 150g plain flour 2 eggs, beaten 150g panko breadcrumbs salad leaves and slaw, to serve

1 Put the potatoes in a large saucepan, cover with cold water and bring to the boil. Reduce the heat to a simmer and cook for 8-10 mins, until tender. Drain and leave to steam-dry for 5 mins, then lightly mash. 2 Heat 1 tbsp of the oil in a frying pan over a medium heat. Fry the garlic, ginger, mustard seeds and curry powder for 1 min. Stir the spices through the potatoes and season. 3 Put the cod in a large saucepan over a medium heat, pour over the milk and bring to a simmer. Immediately remove from the heat, cover and set aside for 10 mins. Lift the fish out, then remove and discard the skin. Flake the fish into the potato mixture in large pieces, then fold in along with the lemon zest and juice. Shape the mixture into eight fishcakes using your hands. 4 Put the flour, eggs and breadcrumbs in three separate shallow bowls. Dip each fishcake first in the flour, then the eggs, then the breadcrumbs. Set aside on a baking sheet. To freeze, cover and freeze on the sheet until solid, then transfer to freezer-proof containers. Defrost in the fridge overnight and cook as per the instructions below. 5 Heat the remaining oil in a frying pan over a medium heat and heat the oven to low. Fry the fishcakes in batches for 5-6 mins on each side, until golden, keeping the cooked ones warm in the oven. Serve with salad and slaw. GOOD TO KNOW fibre • iron PER SERVING 594 kcals • fat 12g • saturates 2g • carbs 77g • sugars 3g • fibre 6g • protein 42g • salt 1.1g

Vegetable curry for a crowd SERVES 8 PREP 15 mins COOK 45 mins EASY V ❄

1 large potato, diced 1 small butternut squash, peeled, deseeded and diced 1 aubergine, diced 6 tbsp tikka masala paste 3 tbsp vegetable oil 2 onions, sliced 680g-700g jar passata 400g can coconut milk 2 red peppers, sliced 2 courgettes, cut into cubes a few coriander sprigs and rice or naan, to serve

1 Heat the oven to 200C/180C fan/ gas 6. Toss the potato, squash and aubergine with 2 tbsp curry paste and 2 tbsp oil in a large roasting tin. Season, then roast for 30 mins. 2 Meanwhile, make the sauce. Heat the remaining oil in a large pan over a medium heat, add the onions and fry until softened, adding a splash of water if they start to dry out. Stir in the remaining curry paste, cook for 3 mins, then add the passata, coconut milk and 100ml water. Simmer for 5 mins. 3 When the vegetables are roasted, tip them into the sauce. Simmer for 10-15 mins until tender. Leave to cool, then freeze in freezer bags. Defrost at room temperature and reheat in a pan, stirring regularly. Scatter with coriander and serve with rice or naan. PER SERVING 263 kcals • fat 17g • saturates 8g • carbs 25g • sugars 14g • fibre 4g • protein 5g • salt 1.3g

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Pulled chicken & black bean chilli SERVES 4 PREP 10 mins COOK 1 hr EASY ❄

Leek & greens lasagne SERVES 4 PREP 35 mins COOK 1 hr EASY V ❄

3 tbsp olive oil, plus extra for the tin 50g butter 1 bay leaf 1 rosemary sprig, leaves picked and roughly chopped 3 leeks, cleaned and rough green ends discarded, 1 finely sliced and 2 cut into medium slices 40g plain flour 500ml milk grating of nutmeg 100g cheddar, grated 30g parmesan or vegetarian alternative, grated 2 garlic cloves, crushed ½ green chilli, sliced 400g mixed green leaves, such as kale, chard and spinach, roughly chopped 100ml dry white wine 100g walnuts 280g jar preserved artichoke hearts in oil, drained 100g ricotta 6 dried lasagne sheets

1 Heat 1 tbsp oil with the butter in a saucepan over a medium heat. Add the bay leaf, rosemary and finely sliced leek, season and cook for a few minutes until the leek has softened. 2 Add the flour and cook for 1 min. Take off the heat, slowly pour in

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the milk, and whisk out any lumps. Return to the heat and whisk slowly for about 5 mins until thick and smooth. Season well with grated nutmeg, then add three-quarters of the cheddar and parmesan. Cook until they are melted, then set aside. 3 In another pan, heat 2 tbsp oil over a medium heat and fry the garlic and chilli for a couple of minutes. Add the rest of the leeks, season and fry until softened, then add the mixed greens and season a little more. Cook for about 4 mins, stirring, until the greens wilt, then pour in the wine and cook until it evaporates. 4 Oil a medium roasting tin (about 20cm square) and tip half the greens mixture into the tin. Dot half the walnuts over the top, and nestle in a third of the artichoke hearts. Dot over half the ricotta. Remove the bay leaf from the leek béchamel and pour over a third of it. Top with three lasagne sheets to cover everything in a single layer. Repeat the process, then cover the top layer of lasagne sheets with the remaining béchamel and artichokes. Scatter over the remaining cheese. Will keep frozen for up to three months. Defrost overnight, then cook as per instructions. Bake in the oven at 200C/180C fan/gas 6 for 30-40 mins until golden and bubbling. Leave to rest for 10 mins before serving. GOOD TO KNOW calcium • folate • fibre • vit c • iron • 2 of 5-a-day PER SERVING 876 kcals • fat 60g • saturates 22g • carbs 46g • sugars 11g • fibre 9g • protein 30g • salt 2g

2 tbsp sunflower oil 2 onions, sliced 4 boneless, skinless chicken thighs 3 garlic cloves, finely chopped 1 tbsp oregano 1 tsp cumin seeds 3 tbsp chipotle in adobo or 1 tsp chipotle paste 350g passata ½ chicken stock pot or cube 400g can black beans, drained but not rinsed ½ lime, juiced rice or tortillas, coriander, crumbled feta, lime wedges and chopped red onion, to serve

1 Heat the oil in a shallow saucepan or flameproof casserole dish with a lid. Tip in the onions and cook over a medium-low heat for 5 mins, until softened. Add the chicken and turn up the heat to medium. Stir in the garlic, a small pinch of sugar, the oregano and cumin seeds and season. Cook for a couple of minutes, then add the chipotle and cook for a few minutes more. Pour in the passata, 100ml water and add the stock, season and bring to a simmer. 2 Cover with a lid and cook for 40-50 mins, stirring occasionally, until the chicken is tender. Shred the chicken into the sauce using two forks, then stir through the beans. Simmer for 5 mins more, then turn off the heat. Squeeze in the lime juice. Can be kept chilled for three days and frozen for up to two months. Defrost thoroughly and reheat. Serve with rice or tortillas, and coriander, feta, lime wedges and red onion on the side. GOOD TO KNOW fibre • 2 of 5-a-day PER SERVING 256 kcals • fat 10g • saturates 2g • carbs 18g • sugars 8g • fibre 7g • protein 19g • salt 0.9g

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A treat for later Wow your dinner guests with impressive sweets you can prepare ahead. On the day, you only need to add the finishing touches and serve

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batch cooking Macadamia & cranberry freezer cookies MAKES 55 cookies PREP 20 mins plus cooling COOK 12-20 mins EASY V ❄

White chocolate & cardamom tart with raspberry dust Round off a special meal with this stunning white chocolate dessert. Sprinkle it with freeze-dried raspberry dust at the end to make it showstopping. SERVES 6-8 PREP 30 mins plus 2 hrs infusing and 2 hrs 30 mins chilling COOK 1 hr MORE EFFORT V

15 cardamom pods 300ml double cream, plus extra to serve 375g block sweet shortcrust pastry 200g white chocolate 1 egg, at room temperature 3 tbsp golden caster sugar 2 tbsp freeze-dried raspberries 150g raspberries, to serve

1 Crack the cardamom pods open by squashing them gently using a pestle and mortar or with the end of a rolling pin. Put the cream and cracked cardamom pods in a pan and heat gently over a low heat for 1-2 mins. Remove from the heat and leave to infuse for at least 2 hrs, or cool completely and chill overnight. 2 Roll the shortcrust pastry out to the thickness of a £1 coin, then use it to line a 23cm loose-bottomed, fluted tart tin. Trim off most of the excess, leaving about 2cm overhanging. Chill for 30 mins. 3 Heat the oven to 200C/180C fan/ gas 6, with a baking sheet on the middle shelf to heat up. Remove the tart case from the fridge, line with baking parchment and fill with

baking beans. Carefully place on the hot baking sheet and bake for 15 mins, then remove the baking parchment and beans, and return to the oven for a further 10 mins, until cooked through and starting to turn golden at the edge. Remove from the oven and, while the case is still warm, use a small serrated knife to trim the excess. Leave to cool a little while you prepare the filling. 4 Turn the oven down to 140C/ 120C fan/gas 1. Chop the chocolate into small pieces and put in a large heatproof bowl. Whisk the egg and sugar together in another bowl. Measure the cardamom-infused cream and top up to 300ml with a splash of extra cream if needed. Pour into a pan and warm over a low heat until just steaming (but not boiling). Strain through a fine mesh sieve over the chocolate, discarding the cardamom pods. Leave to stand for a few minutes, then stir until the mixture is smooth and glossy. Tip this into the egg mixture, whisking continuously until combined. Pour the filling into the tart case, then carefully slide into the oven and bake for 30 mins, until just set with a slight wobble. Leave to cool, then chill for at least 2 hrs, or overnight. 5 Grind the freeze-dried raspberries using a pestle and mortar to create a dusty texture, then sprinkle over the tart. Slice and serve topped with the fresh raspberries, with cream on the side.

600g white chocolate, chopped 200g butter 2 eggs 100g light muscovado sugar 175g golden caster sugar 2 tsp vanilla extract 350g plain flour 2 tsp baking powder 1 tsp ground cinnamon 100g dried cranberries 100g macadamia nuts, chopped

1 Heat the oven to 180C/160C fan/gas 4. Melt 170g of the chocolate in a heatproof bowl set over a pan of simmering water, ensuring the bowl doesn’t touch the water, or in 20-second bursts in the microwave. Leave to cool, then beat in the butter, eggs, both sugars and the vanilla until creamy using an electric whisk. Stir in the flour, baking powder, cinnamon and berries using a wooden spoon, then stir in two-thirds each of the remaining chocolate and nuts to make a stiff dough. 2 Line a large baking tray with baking parchment. Drop teaspoons of dough onto the tray, well spaced apart, then poke in the remaining chocolate pieces and nuts. To get ahead, freeze until solid, then pack into freezerproof containers, separating the dough balls with layers of baking parchment. Will keep frozen for up to three months. Bake in batches for 12 mins, or 15-20 mins from frozen, until pale golden. Leave to cool on the tray for 1-2 mins, then transfer to a wire rack to cool completely. PER COOKIE 149 kcals • fat 8g • saturates 4g • carbs 18g • sugars 13g • fibre none • protein 2g • salt 0.1g

PER SERVING (8) 585 kcals • fat 42g • saturates 21g • carbs 44g • sugars 24g • fibre 2g • protein 7g • salt 0.4g

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Peanut butter cheesecake SERVES 6-8 PREP 30 mins plus 2 hrs chilling COOK 5 mins EASY ❄ undecorated

50g butter, plus extra for the tin 175g peanut cookies 5 gelatine leaves 500g ricotta 175g smooth peanut butter 175g golden syrup 150ml milk 270ml double cream 2 tbsp light brown soft sugar 1 bar of peanut brittle, crushed 96 goodfood.com

1 Butter a 20cm loose-bottomed cake tin and line with baking parchment. Melt the butter in a pan. 2 Tip the cookies into a food bag and bash with a rolling pin until crushed, then stir into the butter until well coated. Press the mixture firmly into the base of the tin and chill. 3 Soak the gelatine in cold water while you make the filling. Tip the ricotta into a bowl and beat in the peanut butter and golden syrup. Blitz until smooth using a hand blender. 4 Squeeze the excess water from the gelatine, then heat in a pan with the milk over a low heat until the gelatine

has dissolved. Beat this into the peanut butter mixture, then tip over the biscuit base. Chill for 2 hrs, until set. Will keep frozen for up to two months, covered, in the tin. Defrost in the fridge overnight before serving. 5 Remove from the tin and peel off the parchment. Whisk the cream with the sugar until it holds its shape, then spread over the cheesecake and scatter with the peanut brittle to serve. PER SERVING (8) 743 kcals • fat 52g • saturates 22g • carbs 53g • sugars 44g • fibre 2g • protein 19g • salt 0.8g

batch cooking

Chocolate-orange steamed pudding with chocolate sauce A steamed pudding is the ultimate comfort food, and this lower-sugar version doesn’t disappoint. (Xylitol is available to buy online or in health food shops.) SERVES 8 PREP 25 mins COOK 1 hr 30 mins MORE EFFORT V ❄ sponge only

1 small orange, zested 100g xylitol 225g self-raising flour 50g cocoa powder 150ml semi-skimmed milk 1 tsp vanilla extract 2 eggs For the sauce 50g cocoa powder 50g butter, plus extra for the tin 100g xylitol 1 tsp vanilla extract 200ml semi-skimmed milk

1 First, make the sauce. Sift the cocoa into a small saucepan, add all the other ingredients, then warm over a medium-high heat, stirring. Bubble vigorously for 1 min to make a glossy sauce. Spoon 4 tbsp into the base of a lightly buttered 1.2-litre pudding basin. Leave the rest of the sauce to cool, stirring occasionally. Place a small, upturned plate in the base of a large pan (it should be deep enough to hold the pudding basin), fill with water and bring to the boil. 2 Cut the peel and pith from the zested orange and cut between the membrane to release the segments. Put the remaining ingredients, except the orange segments, in a food processor and blitz until smooth. Add the orange segments and pulse to roughly chop them. Spoon the mixture into the pudding basin, smoothing it to the edge. 3 Put a 30cm-long sheet of foil on a work surface. Butter a 30cm-long sheet of baking parchment and put

this, buttered-side up, on top of the foil. Fold a 3cm pleat in the middle, then place this over the pudding, butter-side down. Tie with string under the lip of the basin, making a handle as you go. Trim the excess parchment and foil to about 5cm overhang, then tuck the foil around the parchment to seal. Carefully lower the basin into the boiling water, checking that the water comes two-thirds up the side of the basin, then cover with a lid and simmer for 1 hr 30 mins. 4 Carefully remove and unwrap the pudding (it should now be risen and firm) then turn out onto a plate. Will keep frozen, left covered in the basin, for up to three months. To reheat, steam as per the instructions above for 30 mins. Warm the sauce over a low heat and spoon some over the pudding. Serve the rest on the side. PER SERVING 338 kcals • fat 10g • saturates 6g • carbs 50g • sugars 4g • fibre 3g • protein 9g • salt 0.5g

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batch cooking

Pears with speedy chocolate sauce SERVES 4 PREP 5 mins COOK 5 mins EASY V 2 x 410g cans pear halves in syrup 100g chocolate, chopped into small chunks 8 scoops vanilla ice cream 2 tbsp chopped hazelnuts

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1 Drain the pears over a small pan. Divide between 4 dessert glasses or bowls. Bubble the syrup from the pears over a high heat until reduced and thickened. Take off the heat and stir in the chocolate until melted. 2 Add 2 scoops of ice cream onto each portion of pears, then pour over the hot chocolate sauce. Top with the chopped hazelnuts to serve. PER SERVING 354 kcals • fat 15g • saturates 8g • carbs 53g • sugars 51g • fibre 3g • protein 4g • salt 0.2g

storecupboard

heroes

We all have cans and jars in our cupboards and fridges. Here we explore creative ways to use these unsung heroes

In this section • Ki d n ey b e a n s • S we e t c o r n • Chickpeas • Canned tomatoes

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1 red kidney beans They’re not just for chilli con carne! These recipes open up a new range of possibilities for this kitchen staple

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storecupboard heroes

Refried bean quesadillas SERVES 4 PREP 10 mins COOK 20 mins EASY V

Heat 1 tbsp sunflower oil in a large frying pan over a medium heat. Cook 1 finely chopped onion and 2 finely chopped garlic cloves for 2 mins, until softened and beginning to brown. Add 1 tsp cumin seeds and cook for 1 min more. Tip in a 400g can kidney beans, 2 tsp smoked paprika and a splash of water. Mash the beans as they warm to make a rough purée. Season, then spread them over 4 flour tortillas and scatter over 100g grated cheddar or gruyère and a handful of coriander. Spoon over 200g fresh tomato salsa, then top with 4 more tortillas. Wipe the frying pan and return to a medium heat. Cook for 1-2 mins on each side, until golden. GOOD TO KNOW calcium • fibre • 1 of 5-a-day PER SERVING 478 kcals • fat 18g • saturates 8g • carbs 56g • sugars 6g • fibre 10g • protein 19g • salt 1.9g

Spicy sausage & bean one-pot SERVES 4 PREP 5 mins COOK 20 mins EASY

Heat 1 tbsp vegetable oil in a large frying pan. Cook 1 thickly sliced onion and 8 Cumberland sausages over a high heat for 8-10 mins, turning often so they brown all over. Add 1 crushed garlic clove to the pan with 2 x 400g cans kidney beans in chilli sauce. Half-fill one of the cans with water and add to the pan. Stir, bring to the boil, then reduce to a simmer and cook for 10 mins, or until the sausages are cooked. Season and sprinkle with 2-3 sprigs chopped parsley to serve. GOOD TO KNOW fibre • 1 of 5-a-day PER SERVING 525 kcals • fat 28g • saturates 9g • carbs 38g • sugars 12g • fibre 13g • protein 24g • salt 2.7g

Spicy chicken fried rice SERVES 4 PREP 5 mins COOK 25 mins EASY

Put 300g mixed basmati and wild rice into a pan, cover with cold water and crumble in 1 chicken stock cube. Bring to the boil, then simmer for 20 mins, until tender. Drain well. Meanwhile, toss 4 thinly sliced skinless chicken breasts in 3 tsp ground cumin, a pinch of chilli flakes and a handful of roughly chopped coriander. Heat 1 tbsp sunflower oil in a pan over a medium heat, tip in 2 thinly sliced red peppers, then stir-fry for 3 mins. Add the chicken, then fry for about 5 mins, until golden. Add the rice, a drained and rinsed 400g can red kidney beans and a sliced bunch of spring onions, then warm through. GOOD TO KNOW healthy • low fat • fibre • vit c • iron • 2 of 5-a-day PER SERVING 534 kcals • fat 10g • saturates 1g • carbs 66g • sugars 6g • fibre 8g • protein 42g • salt 1.1g

Stuffed avocado with spicy beans & feta SERVES 2 PREP 10 mins COOK 1 min EASY V

Put 1/2 tsp cumin seeds in a small pan on the hob and lightly toast for about 30 seconds. Tip into a large bowl and mix with a drained 210g can red kidney beans, the zest and juice of 1/2 large lime, 3 diced tomatoes, 1 finely chopped banana shallot, 1 deseeded and

finely chopped green chilli and a generous handful of chopped coriander. Crumble in 85g feta and gently toss. Serve on top of 1-2 ripe avocados, halved and stoned. Scatter with a few chopped coriander leaves and a squeeze of the remaining 1/2 lime. GOOD TO KNOW calcium • fibre • vit c • 3 of 5-a-day • gluten free PER SERVING 405 kcals • fat 29g • saturates 10g • carbs 16g • sugars 6g • fibre 11g • protein 14g • salt 1.1g

Why we love red kidney beans Kidney beans are a staple storecupboard ingredient, most often used in a classic chilli con carne or stew. With minimal effort, you can make nutritious meals with them in as little as 30 minutes.

• Beans and pulses are high in protein • Red kidney beans are a great source of fibre and iron • They count towards your five-a-day • They’re a great way to bulk out meals goodfood.com 101

2 sweetcorn

Nutritious, affordable and versatile, this canned veg brings subtle sweetness to your cooking

Chorizo, orzo & sweetcorn stew SERVES 2 PREP 10 mins COOK 25 mins EASY

Heat 1 tsp olive oil in a deep frying pan over a medium-low heat and fry the sliced whites of a bunch of spring onions, 1 cubed red pepper and 50g diced chorizo for 8 mins, until the peppers are soft and the chorizo is just golden. Stir in 1 crushed garlic clove, 75g orzo, 1 /2 tsp paprika, 200g can drained sweetcorn and 1 chopped large tomato, and fry for 2-3 mins until the tomato begins to soften. Pour in 350ml low-salt chicken or vegetable stock and simmer for 8-10 mins, stirring often, until the orzo is tender. Stir in 1/2 small bunch of parsley, chopped, the chopped green parts of the spring onions and the juice and zest of 1 /2 lemon to serve. GOOD TO KNOW healthy • low cal PER SERVING 389 kcals • fat 12g • saturates 4g • carbs 50g • sugars 17g • fibre 8g • protein 16g • salt 1.2g

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Why we love canned sweetcorn • It’s a great budget-friendly ingredient that stores well • A can of sweetcorn easily bulks out dishes while adding a touch of sweetness

• Sweetcorn is rich in vitamin C and fibre

storecupboard heroes

Tuna & sweetcorn slice SERVES 4 PREP 5 mins COOK 30 mins EASY

Heat the oven to 220C/200C fan/gas 7. Lay 320g ready-rolled puff pastry on a baking sheet. Pinch the edges to form a border, pressing firmly into the corners. Prick the centre all over with a fork and bake for 10-15 mins until golden, cooked through and puffed up. Meanwhile, tip a 185g can tuna in spring water, drained and flaked, into a bowl with 325g drained canned sweetcorn and season. Remove the pastry from the oven, pressing down with the back of a fork, as it will have puffed up a bit. Spread 3 tbsp crème fraîche up to the borders, spoon the tuna mix on top, then sprinkle over 50g grated cheddar. Bake for 10-15 mins more until golden and puffed up at the edges. Sprinkle over a few snipped chives and slice to serve. PER SERVING 463kcals • fat 30g • saturates 16g • carbs 29g • sugars 2g • fibre 1g • protein 18g • salt 2.6g

Cajun-spiced turkey wraps with sweetcorn salsa SERVES 4 PREP 5 mins COOK 10 mins EASY

Sprinkle 1 tbsp Cajun spice mix evenly over 4 turkey breast steaks. Heat 1 tbsp olive oil in a large pan over a medium heat and fry the turkey for 4 mins on each side until cooked through. Rest for 2 mins before thinly slicing. Meanwhile, mix a 330g can sweetcorn, drained and rinsed, with 1 deseeded and finely chopped red chilli and the zest and juice of 1 /2 lime to make the salsa. Set aside until ready to serve. Warm 8 tortillas following pack instructions. Assemble each wrap by spreading over a little soured cream from a 150ml pot, then pile on some sliced turkey and add a spoonful of salsa. Roll up and serve with salad leaves. PER SERVING 574 kcals • fat 14g • saturates 2g • carbs 75g • sugars 9g • fibre 4g • protein 42g • salt 1.8g

Sweetcorn fritters with chipotle cod SERVES 2 PREP 5 mins COOK 15 mins EASY

Beat 3 eggs with 2 tbsp plain flour in a bowl until smooth. Stir through a 200g can sweetcorn, drained, and 3 spring onions, finely sliced, then season. Heat 1/2 tbsp rapeseed oil in a medium non-stick frying pan. Pour in the batter and fry over a medium heat for 3 mins on each side, until golden. Heat the grill to high. Heat another 1/2 tbsp rapeseed oil in a frying pan over a medium heat and

cook 1 garlic clove, finely sliced, and 200g cherry tomatoes, halved, for 5 mins. Stir through 1-2 tbsp chipotle paste, and the zest and juice of 1 lime. Meanwhile, put 2 skinless cod fillets on a baking tray under the grill, reduce the heat to medium-high and cook for 3-4 mins on each side, until opaque and just flaking. Slice the corn fritter into four, sprinkle over 1/2 small bunch of coriander, chopped, and serve with the cod and tomatoes. GOOD TO KNOW healthy • low cal PER SERVING 409 kcals • fat 15g • saturates 3g • carbs 25g • sugars 11g • fibre 5g • protein 43g • salt 0.9g

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3chickpeas

Having a few of these versatile and low-cost cans in store means you’re never far from a satisfying meal

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storecupboard heroes Halloumi with lemony lentils, chickpeas & beets SERVES 4 PREP 15 mins COOK 30 mins EASY V

Cook 200g puy lentils following pack instructions. Meanwhile, squeeze the juice from 1 lemon into a bowl. Add 1 red onion, sliced, and scrunch together with a pinch of salt. Set aside. Grate the zest from 1 lemon and set aside, then squeeze the juice into a jam jar. Add 3 tbsp extra virgin olive oil, 3 tbsp capers, chopped, and a pinch of salt. Shake well and set aside. When the lentils are ready, drain and tip into a large bowl along with a 400g can chickpeas, drained and rinsed. Toss with the dressing, then toss through 250g cooked beetroot, cut into matchsticks, 1/2 small pack parsley, roughly chopped, and the onions. Heat a frying pan over a medium heat. Cut a 250g pack halloumi into 8 slices and fry for 1-2 mins each side. Toss with the lemon zest, then serve on top of the salad. GOOD TO KNOW calcium • folate • fibre • vit c • iron • 3 of 5-a-day • gluten free PER SERVING 559 kcals • fat 26g • saturates 12g • carbs 42g • sugars 9g • fibre 12g • protein 33g • salt 2.5g

Smoky chickpeas on toast SERVES 2 PREP 2 mins COOK 10 mins EASY V

Heat 1/2 tsp olive or vegetable oil in a pan over a medium heat. Tip in 1 small chopped onion and cook for 5-8 mins, until soft, then add 2 tsp chipotle paste, 250ml passata, a 400g can chickpeas, drained, 2 tsp honey and 2 tsp red wine vinegar. Season and bubble for 5 mins. Toast 2-4 slices of crusty bread. Heat 1/2 tsp oil in a pan and fry 2 eggs. Drizzle the toast with a little oil, then top with the chickpeas and eggs. GOOD TO KNOW healthy • low cal • fibre • 2 of 5-a-day PER SERVING 424 kcals • fat 15g • saturates 3g • carbs 47g • sugars 14g • fibre 9g • protein 22g • salt 0.7g

Chorizo & chickpea summer stew SERVES 4 PREP 5 mins COOK 20 mins EASY

Heat 1 tbsp olive oil in a large frying pan over a medium heat and fry 2 crushed garlic cloves, 2 thyme sprigs and 1 tbsp smoked paprika for 2-3 mins. Tip in 200g sliced chorizo and stir for another 2 mins until its oil is released. Splash in 1 tbsp sherry vinegar and let it bubble for a minute. Add 600g halved cherry tomatoes, a 450g jar of roasted peppers, drained and cut into large strips, 100g spinach, 2 x 400g cans chickpeas, drained, 100ml water and a pinch of seasoning. Bring to a boil, then reduce the heat and simmer for about 15 mins, until the tomatoes have softened and the sauce has thickened. Season and drizzle with olive oil. Serve with crusty bread. GOOD TO KNOW fibre • vit c • 3 of 5-a-day PER SERVING 445 kcals • fat 24g • saturates 7g • carbs 28g • sugars 9g • fibre 11g • protein 24g • salt 2.7g

Why we love canned chickpeas • Perfect for making quick and easy meals • High in fibre, calcium and magnesium • Ideal for bulking up a meal cheaply Canned or jarred chickpeas can be reheated or used straight from the can for a recipe like hummus. Like dried chickpeas, they vary in quality and size. They come packed in aquafaba, or chickpea water, which can be used to make vegan meringues. Chickpeas can be a great budget food, plus home-cooked chickpeas can be frozen for later use. goodfood.com 105

4canned tomatoes Try something different with this old stalwart of the home kitchen. Budget cooking doesn’t need to be boring!

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storecupboard heroes

Tomato & basil soup SERVES 6-8 PREP 10 mins COOK 15 mins EASY V

Heat 1 tbsp olive oil in a large pan, then add 2 crushed garlic cloves and soften for a few minutes over a low heat. Add 5 soft sundried tomatoes, roughly chopped, 3 x 400g cans plum tomatoes, 500ml vegetable stock, 1 tsp sugar and season well. Bring to a simmer and leave to bubble gently for 10 mins. Blitz using a hand blender, adding 70ml soured cream as you go. Taste and adjust the seasoning – add more sugar if needed. Serve in bowls with 1 tbsp pesto swirled on top of each one, a little more soured cream and a scattering of torn basil leaves. GOOD TO KNOW healthy • low cal • vit c • 1 of 5-a-day • gluten free PER SERVING (8) 211 kcals • fat 13g • saturates 4g • carbs 16g • sugars 15g • fibre 4g • protein 5g • salt 0.7g

Enchilada pie SERVES 2 PREP 5 mins COOK 20 mins EASY V

Heat 1 tbsp oil in a pan over a medium heat. Fry 2 sliced peppers and 1 sliced red onion for about 10 mins, until softened. Add a drained 400g can mixed beans, 2 tsp-2 tbsp fajita mix (to taste), a 400g can chopped tomatoes and some seasoning. Cook for 5 mins, then stir in a large handful of chopped coriander. Heat the grill and warm 4 corn tortillas in the microwave for 30 seconds. Spread a quarter of the pepper and onion mixture over the base of an ovenproof dish. Spread over 25ml soured cream (from 100ml), lay a corn tortilla on top, then repeat until all the ingredients are used, finishing with a 25ml layer of soured cream. Sprinkle over 30g grated cheddar and grill for 5 mins. Scatter with more coriander to serve. GOOD TO KNOW calcium • folate • fibre • vit c • 4 of 5-a-day PER SERVING 569 kcals • fat 26g • saturates 12g • carbs 55g • sugars 22g • fibre 18g • protein 19g • salt 1g

Sausage & mushroom ragu SERVES 4 PREP 10 mins COOK 25 mins EASY

Heat 2 tbsp olive oil in a pan over a medium heat and tip in 1 grated carrot, 3 finely chopped spring onions, 2 grated garlic cloves, a large handful of finely chopped or grated mushrooms, 1 tsp dried oregano, 1 tsp fennel seeds and a pinch of salt. Cook for 5 mins, then

add 6 sausages squeezed from their skins and cook until browned all over. Stir in a 400g can chopped tomatoes, 1 tbsp tomato ketchup and 100ml water. Turn the heat to low, cover and cook for about 20 mins, until thick, stirring now and again. Season to taste, then serve with mash, pasta or couscous. GOOD TO KNOW 2 of 5-a-day PER SERVING 283 kcals • fat 20g • saturates 6g • carbs 13g • sugars 7g • fibre 3g • protein 11g • salt 1.1g

Why we love canned tomatoes • If you have a can of tomatoes in your cupboard, you’re never more than a handful of ingredients away from a satisfying meal

• Research suggests that processing and cooking tomatoes can increase their nutritional value

• Tomatoes are a good source of vitamin K, which is necessary for blood clotting and wound healing

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storecupboard heroes

Cod with olives & crispy pancetta SERVES 4 PREP 15 mins COOK 15-20 mins EASY

Heat the oven to 200C/180C fan/ gas 6. Mix 50g olives and 50g sundried tomatoes with a 400g can chopped tomatoes and season to taste. Tip into a casserole dish, 108 goodfood.com

top with 4 skinless cod fillets and drizzle over 2 tbsp olive oil. Bake for 15-20 mins until the fish is just cooked. Heat a frying pan over a medium heat and fry 8 thin slices of pancetta for 1 min on each side or until crisp. Top the fish with shards of the pancetta. GOOD TO KNOW low cal • 2 of 5-a-day • gluten free PER SERVING 245 kcals • fat 10g • saturates 2g • carbs 6g • sugars 5g • fibre 2g • protein 32g • salt 1.2g

How to use up e ey everything g

Resourceful ideas to minimise waste and maximise flavour

In this section • potato & rosemary pizza • beetroot curry • m a r m a l a d e c a ke

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Waste-nothing curry Feed four with this thrifty Sri Lankan-inspired dish, then try our ideas for using up the leftovers

Beetroot leaves Don’t discard them – finely chop and add to the curry in the final 10 mins. Or, try the recipe below:

Spiced beetroot leaves Stir-fry the stems and leaves in a splash of oil until soft, then combine with 1 finely chopped chilli and 1 tbsp desiccated coconut and cook until just wilted.

Fresh curry leaves These often come in a large bunch. Take the leaves off the stems, then wash and dry them. Store in a container or reusable bag in the freezer and use straight from frozen.

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use up everything

Beetroot curry

There’s no need to peel ginger Simply give it a scrub under running water and grate. The skin will dissolve as you cook, and it’s a bit of extra fibre too.

Packed full of vibrant beetroot, this is a sweet, earthy and creamy curry. To make it plant-based, make sure the stock is vegan and use coconut yogurt to serve. SERVES 4 PREP 20 mins COOK 1 hr EASY V

2 tbsp sunflower oil 6 curry leaves, fresh or dried 1 onion, finely sliced 1 tsp turmeric 2 tsp ground cumin 1 tsp ground coriander ½ tsp hot chilli powder (optional) 20g ginger, grated 3 garlic cloves, peeled and crushed 2 tbsp tomato purée 500g beetroot, cut into wedges 250ml vegetable stock 400g can coconut milk ½ lime, juiced To serve long-grain white rice, paratha and yogurt

Leftover lime halves Add lime halves to rice as it cooks. Or, try the recipe below:

Lime & chilli salad dressing Mix any remaining lime juice with finely chopped coriander, honey, sunflower oil and chopped jalapeños to taste.

1 Heat the oil in a large, deep saucepan over a medium-high heat. Stir in the curry leaves and cook for 2-3 mins, until fragrant and starting to pop. Tip in the onion, turmeric, cumin, coriander and chilli powder. Fry over a medium heat for 10-12 mins until lightly browned. Mix in the ginger, garlic and tomato purée and cook for 4 mins, until fragrant and dark red in colour. 2 Carefully tip in the beetroot, then pour over the vegetable stock and coconut milk. Season well and bring to a gentle simmer. Cook for 35-40 mins, until the beetroot is tender. Stir in the lime juice and season to taste. Serve with rice, paratha and a dollop of yogurt. GOOD TO KNOW vegan • folate • fibre • 2 of 5-a-day PER SERVING 314 kcals • fat 23g • saturates 15g • carbs 18g • sugars 14g • fibre 6g • protein 5g • salt 0.4g

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Your versatile veg drawer Be inspired to cook with stalks, peelings and leaves

Onions

Carrots

Caramelised onions keep well in the fridge and can be used in myriad ways, such as on hot dogs, in a quiche, or for gravy or mash. Find more of our ideas at goodfood.com/recipes/caramelisedonions. Collect the papery skins and ends along with any celery offcuts, veg peels and herb stalks and keep in the freezer to make stock. Keep fresh onions cool and dry, away from potatoes, in a breathable bag, such as a cotton tote. Check out our collection of onion recipes at goodfood.com/recipes/ onion-recipes.

You don’t really need to peel carrots – just scrub them well to get rid of any dirt. If you prefer to peel them, freeze the peel and trimmed tops to make stock. You can add that to stews, pasta sauces and smoothies. Don’t discard carrot tops either – use in place of basil in pesto (find our recipe at goodfood.com/recipes/ classic-pesto). A quick pickle is easy to whip up with a surplus of carrots – try Jeremy Pang’s carrot and mooli recipe at goodfood.com/recipes/ pickled-carrot-mooli. (Keep carrots in the fridge to prolong their life.)

Lettuce Not just for salads, lettuce takes on a whole new flavour profile when grilled. This works well with whole heads, such as Little Gem or Romaine. Cut into quarters, brush with oil and season. Place cut-side down on a griddle pan or barbecue and cook until charred. Serve with a blue cheese dressing. If you have a bag of limp leaves, revive by plunging into ice-cold water. Set aside for an hour then drain and dry thoroughly. The leaves can also be kept in water in the fridge frid dg for a few days. Find more recipes reci ipes at goo goodfood.com/ recipes/lettuce-recipes.

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Cucumbers Store washed cucumbers in the fridge, wrapped in damp kitchen paper. Dips such as tzatziki or raita are an ideal way to use them – find our recipes at goodfood.com, or try this spicy side:

Spicy smashed cucumbers Cut 1 cucumber in half lengthways, then use the side of the knife to press down on the cucumber until it splits. Cut into chunks. Combine with 2 finely chopped garlic cloves, 1 tsp salt, 3 tbsp rice vinegar, 1 tbsp caster sugar and 1 tbsp chilli oil. Leave for 1 hr. Sprinkle over toasted sesame seeds.

Potatoes Surprisingly, potatoes freeze well. Simply boil until just tender, spread out on a tray to cool, then freeze until solid and tip into a container. You can also freeze the peel and use to give body to soups. What’s more, you can use the potatoes and peel straight from frozen for cooking. Keep raw potatoes in a cool, dark place, in a breathable bag. The Food Standards Agency recommends storing potatoes in the fridge if you have more than you can get through quickly. Remove any green bits or sprouts with a small, sharp knife before using. Try our ideas at goodfood.com/recipes/potato-recipes.

Cherry tomatoes Tomatoes will keep at room temperature, but if they’re ripe, store in the fridge. Roasting them, as below, is an ideal way to use them up if they’re a bit squishy. Roast on the vine to impart more flavour. Make the most of a glut of tomatoes at goodfood.com/recipes/tomatorecipes.

Chilli-roasted cherry tomatoes Halve 500g cherry tomatoes and tip into a roasting tin with 2 tbsp olive oil, 1 finely chopped onion, 3 finely sliced garlic cloves, 1 finely chopped chilli and 30g butter. Roast in the oven at 200C/180C fan/gas 6 for 30-35 mins, stirring once or twice until collapsed. Stir through pasta, or spoon over a mozzarella salad.

use up everything

Sensational salad dressings

Jazz up summer salads with leftover ingredients and storecupboard essentials

Universal dressing

Sesame & lime dressing

Sweet sundried tomato dressing Universal dressing

Sesame & lime dressing

Make a big batch of this at the weekend for use throughout the week. It stores well in the fridge.

With umami nuttiness, this dressing is excellent served with summer slaws instead of a mayo dressing, or use on a salmon salad. It should be a balance of hot, sour, sweet and salty.

Finely chop 2 garlic cloves and tip into a jam jar. Pour in 90ml apple cider vinegar and 90ml olive oil, or use a mixture of oils (such as rapeseed, avocado or walnut) if you find the flavour of olive oil too strong. Mix in 1 tbsp Dijon mustard and 3 tbsp maple syrup. Season and shake well. Add a handful of chopped soft herbs if you have any that need using up, or use wholegrain mustard if you prefer. Will keep chilled for up to five days.

In a jam jar or blender, combine 31/2 tbsp maple syrup, 2 tbsp apple cider vinegar, 3/4 tbsp soy sauce, 5 tbsp sunflower oil, 1 /2 tbsp sesame oil, the juice of 1 lime, 1 tbsp hot sauce (we used sriracha), 1 tsp fish sauce and 1 small finely chopped garlic clove. Shake or blend to emulsify, and season to taste. Will keep chilled for up to five days.

Sweet sundried tomato dressing Sundried tomatoes add delicate sweetness and depth to a salad. Pour 2 tbsp balsamic vinegar into a blender with 75ml olive oil from a jar of sundried tomatoes, topping up with more olive oil if needed. Add 1 tsp Dijon mustard, a handful of basil leaves or 1 tsp dried basil, 1 /2 small chopped red onion, 3 tbsp water and 30g sundried tomatoes, drained. Blend until thickened and emulsified, adding a splash more water if needed. Season. Serve with a salad, or drizzle over feta. Will keep chilled for five days. goodfood.com 113

All in one Let your oven do the work for you with this easy traybake Smoky sausage & squash traybake With warming spices and sweet honey, this makes a comforting dish for the cooler nights. SERVES 4 PREP 10 mins COOK 40 mins EASY

1 tsp fennel seeds 1 tsp smoked paprika 1 tsp ground cumin 2 tbsp olive oil 1 tbsp honey 1 tbsp tomato purée 1 tbsp harissa 8 caramelised onion sausages 2 red onions, cut into thick wedges 1 large butternut squash, peeled and cut into 2cm-thick slices (see tip, right) small handful of parsley, finely chopped steamed new potatoes and greens, to serve (optional)

1 Heat the oven to 200C/180C fan/gas 6. Combine the fennel, paprika, cumin, oil, honey, tomato purée and harissa in a large bowl. Tip in the sausages, onions and squash, and toss gently with your hands to evenly coat everything. 2 Tip into a large roasting tin and spread out into an even layer. Roast for 30-40 mins, stirring occasionally to ensure everything is evenly browned. Scatter over the parsley and serve with steamed new potatoes and greens, if you like. GOOD TO KNOW fibre • 2 of 5-a-day PER SERVING 530 kcals • fat 34g • saturates 10g • carbs 34g • sugars 25g • fibre 8g • protein 18g • salt 1.5g

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Leftover pumpkin guide Minimise waste while making the most of this season’s bounty NO-CARVE DECORATING We love to reduce our food waste as much as possible, which is why we won’t be carving pumpkins this year. Instead, we’ll be painting them with black food colouring, which is safer and easier to do. Plus, you can create all kinds of patterns and designs. If you don’t have any black food colouring, you could use a marker – just make sure to peel and discard the skins that have marker ink on them. LOVE YOUR GOURDS Other gourds are a great alternative, as they come in a huge variety of shapes and colours, and can be arranged in a beautiful autumnal display, or painted. While it’s not recommended to eat all gourds, they can be easily composted for your garden, as long as you use food-safe paint. SEEDS The seeds in a butternut squash are best roasted with the rest of the squash, as they can be quite bitter. For any other pumpkins and squash, scoop out the seeds and put in a sieve. Rinse well to remove any strings then dry thoroughly. Toss in olive oil and seasoning on a baking tray and roast at 200C/180C fan/gas 6 for 10 mins. These make an excellent topping for salsa or soup, and are great added to a gremolata. You can also freeze them and add to veggie stock later. CARVE-ONLY VARIETIES Supermarkets are overflowing with these in October, and they are usually meant just for carving, but there’s a lot of waste generated from them. If you’ve already purchased your Halloween pumpkin, decorate or carve it on the morning of the 31st so it’s not sat outside for too long. Afterwards, reach out to local farms, as pumpkins can be fed to pigs and goats.

tip Save the squash peelings to use in stock or soup.

EAT THE PEEL While all pumpkin and squash skins are edible, some take too long to soften up when roasting or frying. If you’re making soup, you can leave the skins on and simmer chunks or slices of pumpkin until falling apart before blending well. We’d recommend peeling any thick-skinned ones. A good rule of thumb is if it’s hard to cut, the skin is usually quite tough to eat.

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Fruit for thought How to put a fresh spin on fruit that might be going past its best

Peaches If you have an excess of ripe peaches, a shrub is the ideal thing to make. You can use a mixture of champagne and cider vinegar, or white balsamic and cider vinegar for this. Muddle the fruit, combine with the vinegar and leave for 1 hr. With stronger, fuller-flavoured berries like blackberries, you can use white malt or white wine vinegar. Mix with fizzy water and serve over ice, or turn into a cocktail with a dash of gin and some soda water. You can also roast peaches with a drizzle of honey and a few sprigs of thyme. They pair well with chipotle roast chicken, barbecue pork, or a pavlova.

Mangoes

Grapes

If you have hard mangoes that won’t ripen, peel the flesh into strips and use instead of green papaya in a Thai-inspired som tam salad. Or, finely dice and mix with chopped chilli, coriander and lime juice for a salsa that pairs well with grilled buttery prawns. For a sweet and refreshing drink, blend into a mango lassi with yogurt, honey, cardamom and lime juice. Try our recipe at goodfood.com/recipes/ mango-lassi.

Don’t neglect the bunch of grapes at the back of your fridge – they work in more than just fruit salads. Space them out on a baking tray, then freeze for a simple summer snack. Or, halve a large handful of grapes and divide between lolly moulds, then pour over coconut water to fill, and freeze for 12 hrs for another refreshing treat. For an easy and different bruschetta, roast grapes with the stalks on until dark and falling apart, then spread soft goat’s cheese over some toasted baguette and scatter over the roasted grapes.

Easy peelers Juice and combine with a little five-spice to drizzle over pork chops or pan-fried duck. For a sweet snack, dip segments into melted dark chocolate, put on a lined baking tray, sprinkle over a pinch of sea salt and leave to set. To use up the peel, put it and any leftover segments in a pan with equal quantities of caster sugar and water. Heat gently until the sugar has melted, then simmer for 10-15 mins. Leave to cool, then strain. Use to add zing to cocktails.

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Apples If you have sharper apples like Granny Smith, grate them into a creamy slaw (try our recipe at goodfood.com/recipes/ superhealthy-slaw). If your red apples are past their best, chop and gently fry them in butter with shredded red cabbage until soft – this is a great side dish for pan-fried pork chops. Having a Sunday roast? Simply stir finely chopped apples through your stuffing mixture to fill out a joint of pork.

Bananas Black bananas are for more than just banana bread! Chop them and store in the freezer to add to fruit smoothies – you don’t even need to discard the peel. For a decadent pudding, cook halved bananas in shop-bought caramel and put a sheet of puff pastry on top. Cook as you would a tarte tatin, then drizzle with chocolate sauce to serve. Don’t waste the peel – trim the ends off the bananas and blitz them, skin on, to use in banana bread. Don’t just take our word for it – try our breakfast cake recipe (see right).

use up everything

Banana peel breakfast cake with whipped honey peanut butter Use every part of the banana, including the peel, in this clever breakfast loaf. SERVES 10-12 PREP 25 mins plus cooling COOK 1 hr EASY V

125g salted butter, softened, plus extra for the tin 4 very ripe bananas 200g golden caster sugar 2 eggs, beaten 2 tsp vanilla extract 100ml Greek-style yogurt 300g white spelt flour or plain flour ½ tsp baking powder ½ tsp bicarbonate of soda 75g walnuts, roughly chopped For the honey peanut butter 100g salted butter, softened 3 tbsp runny honey 3 tbsp smooth peanut butter

1 Heat the oven to 180C/160C fan/ gas 4. Butter and line a 900g loaf tin. Trim the ends of the bananas and discard. Roughly chop the bananas, peel and all. Blitz until smooth in a food processor or blender, then tip into a bowl and set aside. 2 Using an electric hand whisk or stand mixer, beat together the butter and sugar with a pinch of salt for around 4-5 mins, until light and creamy. Beat in the eggs, one at a time, then add the vanilla, yogurt and banana. Mix in the flour, baking powder and bicarb, then fold through the walnuts and gently spoon the batter into the prepared tin. Bake for 50-60 mins, until a skewer inserted into the middle comes out clean. Transfer to a wire rack and leave to cool in the tin for 15 mins before removing from the tin and leaving to cool completely. 3 For the honey peanut butter, beat all the ingredients together using an electric hand whisk or stand mixer until creamy. Cut the cake into slices and spread over the butter. The butter and cake will keep in airtight containers for five days. PER SERVING (12) 430 kcals • fat 24g • saturates 12g • carbs 45g • sugars 27g • fibre 2g • protein 8g • salt 0.6g

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Jams & curds Great for much more than just toast, these ideas will help you use up any forgotten jars

Fruit jams

Onion marmalade

Lemon curd

The sweet fruit in jam pairs well with savoury foods like pork chops. To make a glaze, mix a few tablespoons of blackcurrant jam with Dijon mustard and a good glug of cider or sherry vinegar. Once the pork chops are almost cooked through, add this mixture to the pan along with a knob of butter and cook, spooning the glaze over the pork, until glossy and reduced. Or, try thinning apricot jam with a splash of water; fry halloumi until golden, then spoon the apricot jam over and cook until reduced. Serve with salad or in a toastie.

Onion marmalade brings rich flavour to everyday classics like cheese toasties or sausages. For a hint of sweetness, stir into a quiche mixture, or mix into a Dijon mustard salad dressing.

Gently warm lemon curd for a lovely drizzle for crêpes or ice cream, or stir into Greek yogurt with berries for a refreshing fool dessert. For an easy showstopper, try our lemon curd & passion fruit tart at goodfood. com/recipes/lemon-curdmascarpone-passion-fruit-tart.

Strawberry & chocolatestuffed French toast Whisk 1 egg with a splash of milk. Spread 2 slices of bread with strawberry jam and chocolatehazelnut spread, if you have it. Sandwich together and dip in the egg mixture. Fry with a knob of butter until both sides are golden.

Onion & goat's cheese tart Spread onion marmalade over a square of puff pastry, top with goat's cheese and thyme leaves and bake at 200C/180C fan/gas 6 until golden and crispy.

Sticky glazed chicken Toss 2 tbsp onion marmalade with 500g skin-on, bone-in chicken thighs, a glug of olive oil, thyme leaves and salt and pepper. Roast at 200C/180C fan/gas 6 until golden and cooked through. Serve with a warm feta salad.

Lemon curd martini Add 2 tbsp lemon curd to a cocktail shaker with 50ml gin, 2 tsp elderflower cordial and 1 tsp vermouth bianco. Shake well with ice. Strain into a chilled glass and serve with a lemon peel twist.

Orange marmalade

Chilli jam

Lemon & lime marmalade

For a simple canapé, spread marmalade over small squares of puff pastry and top with slices of brie and a pinch of chilli flakes. Bake until crisp and golden. For a sweeter take, use it instead of raisins in a bread and butter pudding. Marmalade works well in our spicy roasted roots recipe featuring carrots and parsnips. Try it at goodfood.com/ marmalade-roasted-roots.

Stir a spoonful into pasta sauces or shakshuka (a North African dish of eggs in a spiced tomato sauce) for a bit of sweetness and heat, or use in place of sweet chilli sauce in your next stir-fry. Chilli jam is also great as a marinade for prawns with a squeeze of lime juice, or stirred into a vinegary slaw to add a bit of spice.

Make a sticky, spicy glaze for chicken drumsticks by combining lemon & lime marmalade with crushed garlic, chopped red chilli and olive oil. Slather this over the chicken and roast until cooked through and sticky. Or, give our easy marmalade muffins a go by using the recipe at goodfood.com/recipes/ marmalade-muffins.

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use up everything Marmalade cake A certain bear from Peru would be delighted to be served this simple, delicious cake. It’s ideal for using up any marmalade you have in the fridge.

If you don’t have oranges you can use three easy peelers

Wa st

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tips YOU CAN USE ANY MARMALADE IN THIS CAKE – if using lemon & lime marmalade, try also using lemons or limes in the base.

IF YOUR ORANGES ARE WAXED the wax can easily be removed. Put the oranges in a bowl and cover with boiling water. Leave for 5 mins, drain and wipe with a clean tea towel.

SERVES 12 PREP 20 mins COOK 40 mins EASY V

200g unsalted butter, softened, plus extra for the tin 2 unwaxed oranges 325-350g golden caster sugar 4 eggs 80g marmalade 200g self-raising flour double cream or ice cream, to serve

1 Heat the oven to 180C/160C fan/ gas 4 and butter a 23cm cake tin. Zest the oranges, then remove the peel and pith using a small serrated knife. Set aside. Cut the oranges horizontally into 1cm-thick slices. Sprinkle 25g sugar over the base of the tin and arrange the orange slices on top. Set aside. 2 Weigh the orange peel and pith into a saucepan, and add the same amount of sugar and water (about 100g). Bring to the boil, then simmer for 10 mins, until reduced and thickened. Set aside to infuse until needed, then strain. 3 Beat the butter and 200g of the sugar together in a stand mixer or using an electric whisk for about 5 mins, until light and fluffy. Crack in the eggs, one by one, beating well after each addition. Beat in the orange zest and marmalade before carefully folding in the flour and a pinch of salt. Spoon the batter over the orange slices and carefully level the surface. Bake for 35-40 mins, until golden and a skewer inserted into the middle comes out clean. 4 Leave to cool in the tin for 15-20 mins before carefully inverting onto a plate. Brush some of the bitter orange syrup over the top (any leftover syrup can be used for cocktails). Serve warm with cream or ice cream. Once completely cool, the cake will keep in an airtight container for three days. Any leftover syrup will keep chilled for two weeks. PER SERVING 344 kcals • fat 16g • saturates 9g • carbs 46g • sugars 33g • fibre 1g • protein 4g • salt 0.2g

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Waste-nothing pizza If you have rosemary to use up, let it shine in this simple recipe for sharing with friends or family

Infused olive oil Pick any leftover rosemary leaves and finely chop. Put into an ice cube tray, cover with olive oil and freeze. Add to stews and ragus, or defrost and drizzle over crusty bread.

Rosemary salt For a great flavour booster, tip rosemary leaves into a food processor with a handful of sea salt flakes. Blitz until well combined. Mix in some fine sea salt and spread out on a baking tray to dry. Store in an airtight container and use as the final seasoning for potatoes or lamb.

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use up everything Potato & rosemary pizzas

Storing yeast To prolong the life of dried yeast, keep it in the fridge.

This dough takes just 20 mins of prep plus some proving. You can make a big batch and freeze it in oiled containers too. Simply defrost in the fridge overnight, then leave at room temperature for four hours, until bubbly, then continue with the recipe. SERVES 4-6 PREP 25 mins plus 1 hr proving COOK 45 mins EASY V

2 tsp dried yeast 650g strong white bread flour, plus extra for dusting 250g waxy potatoes, thinly sliced 200g grated mozzarella 50g parmesan or vegetarian alternative, finely grated 3 rosemary sprigs, leaves picked 1 red onion, finely sliced 2 tbsp olive oil, plus a drizzle (or use chilli oil) to serve green salad, to serve

1 Mix the yeast, 300g of the flour and 300ml tepid water together in a bowl – it will be quite sticky. Cover and leave for 10-12 hrs at room temperature until bubbly and frothy. Add the remaining flour, 2 tsp fine sea salt and 75ml water, then mix to combine. Tip into the bowl of a stand

mixer fitted with a dough hook and knead for 5 mins, or tip out onto a clean surface and knead for 10 mins until smooth and elastic. Shape into two balls and leave to rest, covered, for 30 mins-1 hr, until well risen. 2 Bring a pan of salted water to the boil and tip in the sliced potatoes. Boil for 4-5 mins until just tender, then drain and leave to steam-dry. Heat the oven to 240C/220C fan/ gas 9 with two large baking sheets inside. On a lightly floured surface, gently shape the dough using your hands into two rectangles, about 30cm x 20cm. Carefully transfer onto sheets of baking parchment. Top with the mozzarella, parmesan, sliced potatoes, rosemary leaves and red onion. Drizzle over the 2 tbsp olive oil and carefully transfer one pizza to a heated baking sheet. Bake one at a time on the highest oven shelf for 12-18 mins, until bubbling and golden. Drizzle over a little more olive or chilli oil, and season with black pepper. Serve with a green salad on the side. GOOD TO KNOW calcium • folate PER SERVING 595 kcals • fat 14g • saturates 7g • carbs 90g • sugars 2g • fibre 5g • protein 24g • salt 2.2g

Parmesan rinds Store leftover parmesan rinds in the freezer for adding to soups, ragus, or anywhere you need savoury depth. Remove the rind and discard before serving.

Picking potatoes This pizza can be made with any type of potatoes. If using floury potatoes such as Maris Piper or King Edward, boil them for 2-3 mins in step 2, then continue as described.

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Freeze the cheese Grate cheese and store in the freezer so it’s ready to add into toasties or pasta bakes – no need to defrost.

Onion options Red onions can easily be swapped for white onions or even a couple of shallots.

Creamy twist For an even more cost-effective recipe, swap the mascarpone in this bake for soft cheese.

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Odds and ends Switch it up You can swap the chicken and bacon in this for sausages and mushrooms.

Try our simple pasta bake – it’s ideal for polishing off leftover pasta and cheese Chicken & bacon pasta bake It’s handy to always have pasta in the back of the cupboard. It’s a great vehicle for carrying other ingredients that you might have less of. This recipe is sure to become a favourite. SERVES 6-8 PREP 20 mins COOK 1 hr 15 mins EASY ❄

Go meat-free Make it veggie by replacing the chicken and bacon with aubergine and courgette.

2 tbsp olive oil 100g smoked streaky bacon, cut into small pieces 4 chicken breasts, cut into chunks 1 red onion, finely chopped 2 garlic cloves, finely chopped 1 red pepper, diced 1 yellow pepper, diced 1 tsp oregano ¼ tsp chilli flakes (optional) 2 x 400g cans chopped tomatoes 1 tsp caster sugar small bunch of parsley, roughly chopped 3 tbsp mascarpone 350g pasta, any shape (snap in half if long) 65g cheddar, grated 50g mozzarella, grated

1 Heat the oil in a large flameproof casserole dish over a medium heat. Cook the bacon for 5-7 mins, until crisp. Remove to a bowl using a slotted spoon and set aside. Tip in the chicken and stir well to coat in the bacon fat. Turn the heat up to medium-high and cook for 3-5 mins

until browned all over. Remove to the same bowl as the bacon using a slotted spoon. 2 Mix the onion and garlic in with a pinch of salt and turn the heat down to medium. Cook for 10-12 mins, until softened. Add the peppers, oregano and chilli flakes, if using. Cook for a further 8-10 mins, until the peppers have softened. Pour in the canned tomatoes, then swill out the cans with a little water and tip that in as well. Sprinkle over the sugar and stir in the chicken and bacon and most of the parsley. Season well and bring to a simmer. Cook for 20-25 mins, until thickened. Mix in the mascarpone. 3 Meanwhile, cook the pasta for 2 mins less than the pack instructions, then drain, reserving a mug of the pasta cooking water. Heat the oven to 220C/200C fan/gas 7. Taste and season the sauce before tipping in the cooked pasta. Pour in a splash of the pasta cooking water to bring the sauce together, then spoon into an ovenproof baking dish. Will keep covered and frozen for up to three months. Defrost thoroughly in the fridge overnight before baking. Top with both cheeses and bake for 10-15 mins, until golden and bubbling. Scatter over the remaining parsley to serve. GOOD TO KNOW low cal • vit c • 2 of 5-a-day PER SERVING (8) 408 kcals • fat 15g • saturates 6g • carbs 36g • sugars 8g • fibre 5g • protein 31g • salt 0.8g

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Storecupboard dips Transform any jars or tins that have been left in the back of the cupboard with these handy recipes for impromptu gatherings

Spicy sa rdine dip

Bean & feta dip

Any veg hummus

Spicy sardine dip

Bean & feta dip

Any veg hummus

SERVES 4-6 PREP 10 mins NO COOK EASY

SERVES 4-6 PREP 10 mins NO COOK EASY V

SERVES 4-6 PREP 5 mins NO COOK EASY V

Drain a 125g can sardines in chilli olive oil and reserve the oil. Remove any backbones from the sardines and discard. Lightly mash the sardines in a bowl. Mix in 100g crème fraîche, yogurt or soured cream, the zest of 1 lemon and a splash of the juice, 1 small finely chopped shallot, a small handful of finely chopped parsley and a pinch each of smoked paprika, cayenne pepper and onion granules. Season well and add more lemon juice, if needed. Drizzle over the reserved oil to serve.

Finely slice 1 small red onion and mix in 1/2 tsp each salt and caster sugar and 3 tbsp cider vinegar. Set aside to pickle for 20 mins. Tip a 400g can white beans and its liquid into a food processor. Add 200g feta, 1 small crushed garlic clove, the zest of 1/2 lemon and 1 tbsp of the juice, and blitz. Season to taste and stir through a handful of soft herbs, such as chives, dill or parsley. You can also mix in 1 tbsp chilli jam or caramelised onion chutney, if you like. Scatter over the pickled onions and serve with pitta chips.

Drain a 400g can chickpeas, reserving the liquid. Tip them plus a splash of the liquid into a food processor. Add 3 roasted red peppers, drained, 1 chopped garlic clove, 2 tbsp tahini, 2 tbsp lemon juice, and a good pinch each of salt and ground cumin. Blitz until smooth. Add some of the reserved chickpea liquid or more lemon juice to loosen, if needed. Season and serve with crudités. You can use any cooked veg, depending on what you have – carrots or beetroot work well, and try adding chilli flakes or ground ginger.

GOOD TO KNOW gluten free PER SERVING (6) 136 kcals • fat 7g • saturates 5g • carbs 8g • sugars 2g • fibre 3g • protein 8g • salt 1.3g

GOOD TO KNOW vegan • gluten free PER SERVING (6) 97 kcals • fat 4g • saturates 1g • carbs 8g • sugars 2g • fibre 3g • protein 5g • salt 0.7g

GOOD TO KNOW omega-3 • gluten free PER SERVING (6) 151 kcals • fat 15g • saturates 6g • carbs 1g • sugars 0.5g • fibre 0.3g • protein 4g • salt 0.2g

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Condiments Make the most of flavour boosters that are often underused in the kitchen

Honey Swirl it into dips, marinades or dressings for natural sweetness. Drizzle it over freshly baked cakes for a sticky glaze – it works well with carrot cake. Or mix into softened butter and spread over crumpets. Store in a cool, dark cupboard.

Hot honey sauce Heat 1 tbsp vegetable oil in a pan and fry 2 chopped garlic cloves and 1 chopped red chilli until fragrant and lightly browned. Stir in a pinch of salt and 100ml honey. Take off the heat, add a splash of vinegar, then set aside to infuse for 1 hr. Drizzle over fried chicken or pizza.

Hot sauce There are many different varieties of hot sauce, but you can easily make a delicious buffalo sauce for dousing over crispy wings with most (although a vinegary one works especially well). Whisk 125ml hot sauce with 2 tbsp melted butter. Add a squeeze of honey or spices for a bit more oomph if you like, and toss with crispy chicken wings – find our recipe at goodfood.com/recipes/ air-fried-chicken-wings. Swirl hot sauce into mayo for a spicy dip to serve with sweet potato wedges. Hot sauces like gochujang also work well in marinades for steak, and sriracha is excellent in stir-fries as it lends some funk to the sauce. Store them in the fridge once opened, if you don't use them often.

Wine vinegar Wine vinegars are ideal for dressings and pickling. If open for a while, a cloudy sediment forms, but this doesn't affect the quality. Red wine vinegars are great for mixing with leftover herbs for chimichurri. Hollandaise sauce uses white wine vinegar – find our recipe at goodfood.com/recipes/ hollandaise-sauce. Or, try:

Soy sauce If you find a sauce is lacking a bit of umami punch or needs greater depth, add a drizzle of soy sauce. Try it in caramel, too. Find an innovative milkshake recipe at goodfood.com/recipes/soy-saucecaramel-milkshake. Or, see the recipe below. (Store in the fridge if you don’t use it too often.)

Garlicky salad dressing

Soy-marinated eggs

Mix 2 tbsp vinegar with 1 tbsp Dijon mustard, 4 tbsp olive oil and a small grated garlic clove.

Boil 2 eggs for 61/2 mins, then drain and peel. Mix 75ml soy sauce and 25ml mirin and immerse the eggs in the mixture. Leave for at least 30 mins and up to 4 hrs, turning every so often. Serve with ramen.

Pickled cucumber & onions Combine 75ml white wine vinegar with 2 tbsp caster sugar and 1 tsp salt and pour over finely sliced cucumbers or onions. Chill for a few hours then serve.

Mayonnaise Mayo can be used in sauces, creamy salad dressings or in sandwiches instead of butter. Spread over the outside of a cheese toastie for an even crispier finish. Mix mayonnaise with shredded cooked chicken, a handful of chopped soft herbs like dill or chives, some gherkins and serve on toasted sourdough for an open-top sandwich. Or, combine with a few tablespoons of pesto, a grated garlic clove and a grating of parmesan to serve with roast chicken and chargrilled vegetables. Store in the fridge once opened.

Tomato ketchup Found on most tables throughout the UK, this beloved sauce is well known for getting children to eat their dinner, but it’s much more than that. You can use it instead of tomato purée in a pinch, or add it to bolognese to give some sweetness.

Easy ribs glaze Mix equal parts ketchup and apricot jam with a squeeze of lemon juice and a splash of soy sauce. Use it to glaze ribs, or add 1-2 tbsp to a burger or meatball mixture. Keep leftovers chilled.

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Quick-mix cookies

Get baking with these speedy recipes using staples like flour, sugar and even cereal Fruit squares

Three-ingredient cookies

Cereal cookies

Three-ingredient cookies

Fruit squares

Cereal cookies

MAKES 18 PREP 10 mins plus 10 mins cooling COOK 12 mins EASY V

MAKES 16 PREP 15 mins plus 30 mins chilling COOK 40 mins EASY V

MAKES 12 PREP 15 mins COOK 22 mins EASY V

Heat the oven to 180C/160C fan/ gas 4 and line two baking trays with baking parchment. Combine 150g caster sugar with 250g nut butter (we used peanut butter). Crack in 1 egg and whisk again until smooth and creamy. Roll into 18 balls and arrange on the prepared tray, well spaced apart. Using the back of a fork, press down twice on each cookie in a crisscross patern until flat and round. Sprinkle over any leftover chopped nuts, if you have them. Bake for 10-12 mins, until golden brown. Leave to cool on the tray for 10 mins before removing to a rack to cool completely. You could dip them in melted chocolate, if you like. Will keep in an airtight container for two days.

Butter and line a 20cm square baking tin with baking parchment, leaving an overhang. Rub 125g unsalted butter into 250g plain flour using your fingertips. Stir in a pinch of salt and 2 tbsp icing sugar. Bring together with your hands and 2-3 tbsp cold water. Cover and chill for 30 mins. Mix 175g currants with 70g caster sugar and 1 tsp water. Heat the oven to 180C/160C fan/gas 4. Cut the pastry in half and roll out one half to line the base of the tin. Spoon the fruit onto the pastry, leaving a border. Brush the border with milk. Roll the rest of the pastry just larger than the base, lay it on top and press the edges to seal. Trim any excess. Brush with milk, scatter over 1 tbsp caster sugar and bake for 35-40 mins. Leave to cool in the tin, then cut into 16 squares. Will keep in an airtight container for three days.

Heat the oven to 180C/160C fan/ gas 4. Spread 100g cereal (we used malted wheats) on a baking tray and bake for 8-10 mins, until fragrant. Tip into a bowl to cool. Using a stand mixer or electric whisk, beat 125g unsalted butter, 85g light brown soft sugar and 75g caster sugar for 5 mins, until light and fluffy. Mix in 1 /2 tsp vanilla extract, a pinch of salt and 1 egg. Add 175g plain flour, 1 /2 tsp bicarbonate of soda, 125g chopped dark chocolate and most of the toasted cereal. Mix until just combined. Shape into 12 balls and arrange, well spaced apart, on two baking trays lined with baking parchment. Flatten slightly, then sprinkle over the remaining cereal. Bake for 10-12 mins, leave to cool on the trays for 10 mins, then cool completely on a wire rack. Will keep in an airtight container for four days.

PER SERVING 175 kcals • fat 7g • saturates 4g • carbs 26g • sugars 14g • fibre 1g • protein 2g • salt 0.1g

PER SERVING 278 kcals • fat 13g • saturates 8g • carbs 35g • sugars 17g • fibre 2g • protein 4g • salt 0.2g

GOOD TO KNOW gluten free PER SERVING 125 kcals • fat 8g • saturates 2g • carbs 10g • sugars 9g • fibre 1g • protein 4g • salt 0.1g

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Fill your cake tin

Baking doesn’t have to be expensive. Get drizzling, dripping and swirling with these fun, thrifty recipes

In this section • r e d ve l ve t c o o k i e s • rhubarb & custard blondies • lemon drizzle sponge pudding

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Rhubarb & custard blondies Blondies are simply brownies made with white chocolate instead of dark, and flavoured with vanilla instead of cocoa. Custard powder in the cake mix makes them extra fudgy, and if you don’t have rhubarb, you can use any jam or compote. SERVES 12 PREP 15 mins plus cooling COOK 55 mins EASY V ❄

225g salted butter (or unsalted with a pinch of salt), plus extra for the tin 200g light brown soft sugar 100g caster sugar 150g plain flour 50g custard powder ½ tsp baking powder 3 eggs 250g white chocolate chips or finely chopped white chocolate 2 tsp vanilla extract

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For the rhubarb & custard swirl 200g rhubarb (frozen or canned and drained is fine) 75g caster sugar pink or red food colouring (optional) 4 tbsp ready-made custard (from a carton or made up from powder is fine)

1 For the rhubarb and custard swirl, put the rhubarb and sugar in a wide pan with 2 tbsp water (omit the water if using canned rhubarb). Cook over a medium heat, stirring frequently, for about 10 mins, until the rhubarb breaks down and turns jammy. Add a few drops of food colouring if you want a pink rhubarb swirl, but the flavour will still be great if you’re using green-tinged rhubarb. Leave to cool. 2 Heat the oven to 180C/160C fan/ gas 4. Put the butter and both sugars into a pan over a low heat. Melt until smooth and shiny, then remove from the heat and leave to cool for 10 mins. Meanwhile, sieve the flour, custard powder and baking powder into a bowl. Butter a 20 x 30cm baking tin and line with baking parchment. 3 Beat the eggs into the cooled sugar and butter mixture, then fold in the dry ingredients until you have a smooth batter. Stir in 150g of the chocolate chips and the vanilla. Pour into the lined tin, then use a spoon to swirl rhubarb compote on top of the

batter. Add dollops of the custard, then swirl a skewer or cocktail stick through the compote to create a marbled pattern. 4 Bake for 35-40 mins, until set and the edges are coming away from the sides of the tin, then leave in the tin to cool completely. Melt the remaining 100g chocolate in short blasts in the microwave or in a bowl set over a pan of simmering water. Use a spoon to drizzle the chocolate over the blondie in a zigzag pattern. Cut into squares to serve. Will keep for three days in an airtight container, or you can freeze the squares individually. PER SERVING 464 kcals • fat 24g • saturates 14g • carbs 57g • sugars 44g • fibre 1g • protein 5g • salt 0.6g

tip USING RHUBARB Frozen or canned rhubarb is available all year round, but while in season, fresh rhubarb can be picked up cheaply in bunches. It freezes well too – just chop and put in a container in the freezer until you’re ready to make a compote. You can spoon it over porridge, yogurt or make a crumble. It keeps for up to four days, covered, in the fridge.

baking on a budget

Great for the cake tin

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Comforting, citrussy pud

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baking on a budget

Lemon drizzle sponge pudding We’ve turned a classic lemon drizzle cake into a self-saucing pud for a money-saving retro dessert. It’s a great way to round off Sunday lunch. SERVES 10 PREP 15 mins COOK 50 mins EASY V

250g soft butter, plus extra for the dish 380g caster sugar 4 eggs 250g self-raising flour 1 tsp baking powder 3 lemons, zested and juiced 2½ tbsp cornflour custard or cream, to serve For the drizzle 50g icing sugar 1 lemon, juiced and zested

1 Heat the oven to 180C/160C fan/ gas 4. Butter the sides and base of a deep 30 x 20cm baking dish. 2 Put the butter and 250g caster sugar in a bowl and beat for 5 mins, until pale and fluffy. Whisk in the eggs, then sieve over the flour and baking powder and fold in to make a batter. Stir in the lemon zest, reserving a little for decoration. Spoon the batter into the dish and smooth over the top. 3 Mix the lemon juice with the cornflour in a heatproof bowl to make a smooth paste. Mix the remaining 130g caster sugar with 300ml boiling water in a jug, pour over the cornflour mix and whisk until smooth. Pour this over the sponge. Bake for 45-50 mins, until golden, set, and the sponge springs back when touched. 4 While the pudding is baking, make the lemon drizzle. Mix the icing sugar with enough lemon juice (about half of it) to create a loose consistency. Drizzle over the sponge while it’s still warm and decorate with the reserved lemon zest. Serve straight away with cream or custard.

tip QUICK LEMON CURD Lemons are a cheap and easy ingredient to have on standby for a last-minute pudding. Along with sugar and cornflour from the storecupboard, they can be used to create a quick lemon curd that transforms a simple sponge into a crowdpleasing dessert.

PER SERVING 492 kcals • fat 23g • saturates 14g • carbs 66g • sugars 43g • fibre 1g • protein 5g • salt 0.9g

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Red velvet cookies Baking these chewy cookies, complete with cream cheese icing, is cheaper than buying a box of chocolates for Valentine’s Day – plus, something homemade is always appreciated. Box them up to give as a gift, or make a batch of dough to keep in the fridge so impromptu guests can enjoy freshly baked cookies. MAKES 16-18 PREP 20 mins plus chilling COOK 15 mins EASY V ❄ dough only

175g salted butter, softened 200g light brown soft sugar 100g caster sugar 1 large egg 2 tsp vanilla extract ½-1 tbsp vegetarian red food colouring gel 225g plain flour 25g cocoa powder ½ tsp bicarbonate of soda 150g white chocolate chips or chunks For the drizzle 2 tbsp soft cheese 6 tbsp icing sugar

1 Beat the butter and sugars together with an electric whisk until pale and fluffy. Beat in the egg, vanilla and food colouring until you have a bright red batter. Sieve over the flour, cocoa and bicarb. Fold everything together to make a stiff, evenly coloured dough, then fold in the chocolate chips. 2 Put the dough on a sheet of baking parchment, fold the parchment over and mould the dough into a sausage shape about 6cm wide. Chill until ready to bake. Will keep for a week in the fridge or a month in the freezer. 3 Heat the oven to 190C/170C fan/ gas 5. Cut the cookie dough into 1cm-thick slices using a sharp knife. Arrange on two large baking sheets lined with baking parchment, spaced

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apart so they have room to spread out in the oven. Bake in batches, keeping the unbaked cookies on the sheet in the fridge while the rest are baking. 4 Bake in the middle of the oven for 13-15 mins, until crisp at the edges but still soft in the centre. Leave to cool on the baking sheet for a few minutes, then transfer to a wire rack to cool completely. 5 Beat the soft cheese in a small bowl to loosen, then stir in the icing sugar. Use a piping bag or spoon to drizzle the icing over the cookies. Un-iced cookies keep for five days in an airtight container, or two days iced. PER BISCUIT (18) 268 kcals • fat 12g • saturates 7g • carbs 36g • sugars 26g • fibre 1g • protein 3g • salt 0.3g

tips BEST BUYS Chocolate chips can be cheaper than bars, but keep an eye out for special offers. You only need a small amount of soft cheese for these cookies, but if you don’t have any, a simple icing made from milk or water mixed with sugar would also work well. Gel food colourings are best for baking, as they keep their colour when baked, and less is needed to achieve a good result. Vanilla extract is cheaper than bean pastes or pods, but use whatever you have to hand. This dough keeps for a long time, so bake as many as you need and chill or freeze the rest so there’s no waste.

baking on a budget

An easy Valentine’s gift

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Sticky toffee banana bread Use up overripe bananas for this loaf cake, given an indulgent makeover with toffee sauce and nut brittle. Adding dates to the batter also lends a jammy sweetness reminiscent of sticky toffee pudding, so you can serve it warm with extra toffee sauce and ice cream for an easy dessert, or cut into slices for breakfast. SERVES 10 PREP 25 mins plus cooling COOK 1 hr 15 mins MORE EFFORT V ❄ banana bread only

125g soft butter, plus extra for the tin 75g caster sugar 50g dark brown soft sugar 3 eggs 2 large ripe bananas, mashed 50g natural yogurt 200g plain flour 2 tsp baking powder 50g pitted dates, chopped (about 10) 50g pecans or walnuts, chopped (or mixed chopped nuts) For the toffee sauce 100g light brown soft sugar 25g butter, cubed 100ml double cream For the banana & nut brittle 150g caster sugar 50g pecans or walnuts (or mixed nuts) 50g banana chips ½ tsp sea salt flakes

1 Heat the oven to 160C/140C fan/ gas 3. Butter and line a 900g loaf tin with a strip of baking parchment. 2 Beat the butter and both sugars in a bowl for 5 mins with an electric whisk until really fluffy. Whisk the eggs, banana and yogurt in a separate bowl until mostly smooth, then whisk this into the butter and sugar mixture. 3 Fold in the flour and baking powder until just combined, then fold in the

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dates and nuts. Spoon into the tin, smooth over the top and bake for 1 hr-1 hr 15 mins, until a skewer inserted into the middle comes out clean. Leave to cool in the tin for 10 mins, then lift out using the strip of parchment. You can serve it warm now, or leave to cool completely on a wire rack. Will keep for four days in an airtight container. 4 While the loaf is baking, make the toffee sauce. Put the sugar in a heavybased frying pan over a medium-low heat until light golden-brown and liquid – don’t stir, just tilt the pan to melt the sugar. Carefully whisk in the butter until smooth, then pour in the cream slowly and bring to a bubble. Mix until the sauce is smooth and shiny. Pour into a heatproof bowl, cover and leave to cool. 5 Next, make the caramel. Put the sugar in a frying pan with 2 tbsp water over a medium heat, stir briefly, then simmer for 10 mins, until the caramel turns amber. Don’t stir after the initial mix, just tilt the pan to get an even deep golden colour. 6 Line a baking tray with baking parchment. Carefully stir the nuts, banana chips and salt into the caramel until well coated, then pour onto the tray. Tilt the tray (or use a spoon) to make sure the nuts are in a single layer. Leave to cool completely before breaking the brittle into shards. 7 Stir the toffee sauce to loosen if it’s become stiff, or warm for a few seconds in the microwave (add a splash more cream if you need to). Drizzle over the cake so it drips down the sides. Top with the shards of brittle. Will keep for two days in an airtight container. PER SERVING 464 kcals • fat 24g • saturates 14g • carbs 57g • sugars 44g • fibre 1g • protein 5g • salt 0.6g

tips

MAKE A LITTLE GO A LONG WAY

Mixed nuts are the cheapest nuts to buy, but use whatever you have – just check the use-by date as they can go bad quite quickly. Hazelnuts, walnuts, almonds or peanuts all work well in this cake. A simple toffee sauce and brittle add extra flavour and texture to the cake using everyday, storecupboard ingredients. Banana bread keeps well in the freezer. Any extra sauce and brittle will keep for four days stored in separate airtight containers.

baking on a budget

Use up leftover bananas and nuts for this cake

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Chocolate & raspberry birthday layer cake Like a Victoria sponge, but better. Frozen raspberries are cheaper and last much longer than fresh, and when swirled into cream between chocolatey layers, who could resist? SERVES 12 PREP 20 mins plus cooling COOK 40 mins EASY V ❄ sponges only

225ml sunflower oil, plus extra for the tins 250g caster sugar 3 large eggs 225ml milk 250g self-raising flour 4 tbsp cocoa 1½ tsp bicarbonate of soda For the raspberry cream layer 150g raspberry jam 100g frozen raspberries, defrosted 300m double cream 2 tbsp icing sugar

1 Heat the oven to 180C/160C fan/ gas 4. Oil and line two round 20cm springform cake tins with baking parchment. Whisk the oil, sugar,

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eggs and milk in a bowl until smooth. Sieve the flour, cocoa and bicarb into another large bowl, then gradually mix in the wet ingredients. 2 Divide the mixture between the tins and bake for 35-40 mins, until the cakes are risen and spring back when pressed. Leave to cool in the tins for 10 mins, then transfer to a wire rack to cool completely. 3 For the raspberry cream layer, stir the jam and the defrosted raspberries together. Once the cakes are cool, whip the cream with the sugar to soft peaks, then gently fold half the raspberry mixture through the cream to create a ripple effect. 4 Spoon most of the reserved raspberry mixture over one of the cakes, then dollop on half the cream. Smooth over with a palette knife, then place the other sponge on top. Swirl over the remaining cream and swirl the last of the raspberry mixture through it. Will keep in the fridge for two days. PER SERVING 549 kcals • fat 36g • saturates 12g • carbs 49g • sugars 33g • fibre 2g • protein 6g • salt 0.6g

tip SIMPLE SWAPS Making chocolate cakes and buttercream icing can be expensive, but using vegetable oil instead of butter and cocoa instead of melted chocolate keeps costs down here. It also means the cake keeps well (it won’t go stale if it’s wrapped and left for a few days – or you can freeze the sponges to decorate later) and it creates a texture that ensures the layers will stack and slice beautifully for guests. Adding lashings of whipped cream looks lavish, but it’s usually more cost-effective than making buttercream.

baking on a budget

A quick, thrifty birthday showstopper

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recıpes always work

Recipe index Trusted recipes from the Good Food Test Kitchen

LUNCHES, SNACKS & SIDES

make our cover recıpe

Air fried bacon 66 Air fryer baked potatoes 68 Cashew butter & banana rice cake 52 Chilli-roasted tomatoes 112 Chipotle wedges 47 Crispy chicken thighs 69 Crunchy potato salad 30 Easy smoky beans 47 Herby salmon 67 Hoisin chicken wraps 45 Hot cumin lamb wrap with crunchy slaw & spicy mayo 10 Mozzarella & salami ciabatta 12 Mug omelette 58 Pickled cucumber & onions 125 Pickled jalapeños 39 Piquant potato salad 30 Rarebit soufflés 34 Rarebit & ham soufflés 34 Roasted red pepper, tuna & olive wraps 45 Smoky chickpeas on toast 105 Sweet onion rarebit soufflés 34 Soy-marinated eggs 125 Smoked salmon rarebits 34 Spiced beetroot leaves 111 Spicy smashed cucumbers 112 Spinach, carrot & hummus wraps 45 Tomato rarebits 34 Tuna & sweetcorn slice 103

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MAINS

One-pan piri piri chicken dinner, p20

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All-in-one baked bolognese 49 Bacon, pea & basil macaroni 7 Balsamic roasted sausages & red vegetables 22 Balsamic steaks with peppercorn wedges 86 Cajun-spiced turkey wraps with sweetcorn salsa 103 Caramelised red onion & blue cheese pasta 37 Chicken & bacon pasta bake 123 Chicken & broccoli pie 83 Chicken & chorizo ragu 87 Chicken & leek pasta bake 83 Chicken base 83 Chorizo & chickpea stew 105 Chorizo, orzo & sweetcorn stew 102 Chunky cherry tomato ragu 80 Cod with olives & pancetta 108

Cottage pie 88 Creamy cheese & bacon tart 7 Creamy chicken & green bean pesto pasta 10 Creamy chicken & sweetcorn soup 83 Curried fishcakes 91 Easy sausage & courgette pilaf 36 Full English salad 15 Gammon with mustard potato salad 30 Griddled chicken salad with basil mayo 37 Grilled peach, chicken & feta salad 7 Herby burgers with fennel slaw 28 Jacket potatoes with Swedish prawn salad 60 Kofte with sweet & sour red cabbage 30 Lamb & apricot burgers 26 Lamb & apricot meatballs 26 Lemony prawn & pea pressure cooker risotto 73 Luxe fish pie 90 Mince base 80 More veg, less meat summer bolognese 18 Nasi goreng 34 One-pan piri piri chicken dinner 20 Onion & tomato tart 16 Pesto-crusted cod with lentils 20 Piri-piri chicken pilaf 13 Pork casserole 64 Prawn & pak choi stir-fry 27 Pressure cooker beef curry 74 Pull-apart pork with honey chipotle 88 Pulled chicken & black bean chilli 92 Rosemary BBQ lamb 16 Salmon & ginger fishcakes 28 Sausage & mushroom ragu 107 Sloppy joe pizzettes 49 Slow cooker sausage casserole 71 Smoked haddock rarebit 25 Smoky black bean chilli 80 Smoky sausage & squash traybake 114 Smoky sausage pilaf 36 Spiced burgers with salsa & sweet potato wedges 31 Spicy chicken fried rice 101 Spicy sausage & bean one-pot 101 Sticky glazed chicken 118

Sticky lemon & chilli chicken noodles 35 Summer salad with anchovy dressing 16 Sweet potato cottage pie 80 Sweetcorn fritters with chipotle cod 103 Tuna & sundried tomato pasta bake 24 Tuna, olive & spinach spaghetti 14 Tuna, pepper & courgette tart 19 Turkey sausage & pesto soup 8 Whole chicken 64

VEGETARIAN MAINS

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Beetroot curry 111 Courgette & parmesan tart 32 Chipotle mac & cheese 47 Enchilada pie 107 Garam masala vegetable curry 56 Grilled aubergine tabbouleh 29 Grilled courgette, bean & cheese quesadilla 15 Halloumi with lemony lentils, chickpeas & beets 105 Leek & greens lasagne 92 Onion & goat’s cheese tart 118 Potato & rosemary pizzas 121 Preserved lemon, spinach & cherry tomato pilaf 42 Refried bean quesadillas 101 Roasted beetroot & goat’s cheese salad 25 Roasted tomato, halloumi & quinoa salad 31 Soup maker leek & potato soup 75 Spicy pepper & tomato soup with cucumber yogurt 18 Spinach with chickpeas, pine nuts & raisins 47 Stuffed avocado with spicy beans & feta 101 Summer veg tostadas 17 Sweet & sour bean curry 9 Three-cheese macaroni 59 Tofu omelettes with soy dressing 11 Tomato & basil soup 107 Vegetable curry for a crowd 91 Vegetable stew with cheddar dumplings 62

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Warm tomato, mustard & gruyère tart 32

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DRINKS, DIPS & SAUCES

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Get the most from our recipes Good Food is the UK’s No. 1 food lifestyle media brand. We’re passionate about food and cooking. While recipes are our focus, we’re committed to helping you have the best food experience you can. We take food seriously, but also believe it’s a pleasure to be enjoyed, whether cooking for the family or trying new recipes. We would love you to share your efforts with us on social media.

Any veg hummus 124 Bean & feta dip 124 Berry & avocado smoothie 52 Buttermilk 42 Chipotle ketchup 47 Easy ribs glaze 125 Garlicky salad dressing 125 Homemade limeade 53 Hot honey sauce 125 Lemon curd martini 118 Lime & chilli salad dressing 111 No-cook pasta sauce 16 Really easy lemonade 39 Sangria 44 Sesame & lime dressing 113 Spicy sardine dip 124 Sundried tomato dressing 113 Sweet red pepper hummus 52 Universal dressing 113

All the recipes are tested thoroughly, so they’ll work first time for you at home. Most are developed in the Good Food Test Kitchen by our cookery team. Contributor recipes are also fully tested, though not by Good Food. Your time and money are precious, so we want to guarantee you a perfect result every time. l Always read the recipe before starting, and use standard measuring spoons for accuracy. l If egg size is important, we’ll state it in the recipe.

SWEET TREATS

Vegetarian and vegan recipes

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Banana peel cake with whipped honey peanut butter 117 Cereal cookies 126 Chocolate & raspberry birthday layer cake 136 Chocolate-orange steamed pudding 97 Fastest-ever lemon pudding 72 Fruit squares 126 Lemon drizzle sponge 131 Macadamia & cranberry freezer cookies 95 Marmalade cake 119 Microwave brownies 61 Peanut butter cheesecake 96 Pears with speedy chocolate sauce 98 Red velvet cookies 132 Rhubarb & custard blondies 128 Rhubarb & strawberry cobbler 51 Sticky toffee banana bread 134 Sticky toffee pudding 65 Strawberry & chocolate-stuffed French toast 118 Three-ingredient cookies 126 Vegan orange lollies 39 White chocolate & cardamom tart with raspberry dust 95

RECIPE KEY

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Cook with confidence

Recipes labelled as vegetarian or vegan assume that you’re using vegetarian or vegan versions of some ingredients. Always check labels, especially for cheeses, sugars, vinegars, stock cubes, spreads and sauces. You’ll find vegetarian hard cheese in most supermarket economy ranges.

What our labels mean EASY Simple recipes that everyone can make, even beginners. MORE EFFORT These require a bit more skill. If we say that you can freeze a recipe (❄ ❄), freeze for up to three months unless otherwise stated. Defrost thoroughly before use.

Helping you eat well Our BANT-registered nutritionist analyses our recipes on a per-serving basis, not including optional suggestions. You can compare these amounts with the Reference Intake (RI), the official amount an adult should consume daily: Energy 2,000 kcals, Fat 70g, Saturates 20g, Carbohydrates 260g, Sugars 90g, Protein 50g, Salt 6g (please note, RIs for total fat, saturates, sugar and salt are the maximum daily amounts). We do not nutritionally analyse book extracts, and some recipes may not state salt and sugar content.

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