9781848991606 224pp HB 246 x 189mm Full colour throughout £20.00 September 2014 Cookery Available in eBook: 9781848992382
The New Classics Marcus Bean Also available:
We’ve all grown up with the iconic roast chicken and muchloved classics such as chicken soup and coq au vin, but so often we fall back on the same old dishes. Marcus Bean has made it his mission to reinvent our repertoire of chicken recipes. Whether you want to slow-cook, stir-fry or stuff chicken, or you are preparing a confit, casserole or curry, Marcus gives you innovative and inspiring dishes. The book is packed with information, advice on mastering techniques such as jointing, and truly mouth-watering recipes. In the pages of this book you’ll find everything you need to make a brilliant meal – and rule the roost! Marcus Bean is a self-taught chef who started his cooking career at a young age, helping in the pub that his parents ran. He beat top chef Martin Blunos in the final of Channel 4’s Iron Chef and is now a regular on ITV’s This Morning. Marcus runs his cookery school in Shrewsbury.
9781848992054 176 pages HB 243 x 189mm Full colour throughout £14.99 September 2014 Cookery Available in eBook: 9781848992405
Low-Calorie & Low-Fat Sweet Treats Gee Charman Life’s too short to feel guilty about eating cake, but if you’re feasting on baked goodies full of butter, cream and chocolate you’ll soon notice the downside. Gee Charman is from the new school of low-fat and low-calorie cooking. Focusing on using healthy ingredients with fantastic ﬂavours, she gives you cakes and cookies, tarts and tray bakes, and fondants and frostings that you can eat to your heart’s content. Whether you want to whip up a simple treat for a rainy day or create a show-stopping spread for a party, this book will show you how you can have your cake and eat it! gee Charman cooked for the Royal Family at Kensington Palace after training at Tante Marie. She set up a successful catering company and has worked as a food stylist for TV shows such as Daily Cooks and Britain’s Best Dish, as well as for chefs like James Martin and Gordon Ramsay. In collaboration with three other TV chefs, Gee is opening The Gorgeous Kitchen, at Heathrow airport in June 2014. 4
Coffee Butterfly Cakes
The guilt-free fundamentals
PER SERVING: FAT 4.5G (OF WHICH SATURATES 0.7G) CALORIES 173KCAL PREPARATION TIME: 30 MINUTES COOKING TIME: 18 MINUTES
It is always good to have a few basic recipes up your sleeve. They are great to use in this book but they also help if you have a favourite recipe that you want to adapt to the low-fat way.
Butterfly cakes make a nice alternative to their more trendy cousins, the cupcakes. They look
All the recipes in this book are perfect to be served
beautiful and use less icing than traditional
on their own but you might like to make up one of the basic recipe to complement the dish – French
cupcakes. For somebody who only started drinking coffee at the age of 28, it might seem odd that
Apple Tart (see page 108) with Guilt-Free Vanilla
coffee cake has always been my firm favourite. A
Ice Cream (see page 20), for example, or Apple & Plum Crumble (see page 123) with Guilt-Free
little bit of me was lost when my favourite store stopped making their coffee cake loaf when I was
Vanilla Custard (see page 19).
at school. In fact, that may be what forced me to become a chef and an enthusiastic baker. It is best
But don’t forget that basic doesn’t mean boring –
to use a deep muffin tin and muffin cases for these
far from it. These are bedrock recipes that you will use over and over again.
so that you can use all the mixture and have plenty of cake for your butterfly wings.
Makes 12 cupcakes (12 servings) FOR THE COFFEE CAKES:
225g/8oz/heaped 13⁄4 cups self-raising flour 2 tsp baking powder 400g/14oz tinned pears in natural juice, drained 150g/51⁄2oz/heaped 3⁄4 cup light soft brown sugar 2 eggs 3 tbsp sunflower oil 2 tbsp very strong, cold black coffee or 1 tbsp coffee extract FOR THE CREAM CHEESE TOPPING:
100g/31⁄2oz lightest cream cheese Preheat the oven to 180°C/350°F/Gas 4 and line a 12-hole muffin tin with paper cases.
1 tbsp icing sugar, sifted 1 tbsp instant coffee or 2 tbsp coffee essence 2 tsp icing sugar, sifted, for dusting (optional)
Mix together the flour and baking powder in a large bowl. Put the pears in a blender and blend
3 months without icing
to a purée. In a separate bowl, whisk together the brown sugar, eggs, pear purée, oil and coffee, using an electric mixer, until light and fluffy. Add the wet ingredients to the dry ingredients and mix together until just combined.
Using a small, sharp knife, press the point into the top of the cake at a slightly angle, then cut round
Spoon the mixture into the prepared muffin tin,
to remove a shallow upside-down cone from the top of each cake. Remove these in one piece, cut
filling the sections three-quarters full. Bake for 15–18 minutes until well risen, golden brown and a skewer inserted in the centre comes out clean. Transfer to a wire rack to cool.
them in half, then leave to one side. Spoon or pipe the topping into the hole on top of each cake, then push the two halves of the cone into the icing at an angle so they look like butterfly wings. Lightly dust with icing sugar, if you like, to serve.
To make the topping, dissolve the coffee in a tablespoon of boiling water, then leave it to cool to room temperature. Beat together the cream cheese and icing sugar until soft, then beat in the cold coffee to taste until well blended. Cover and leave to chill in the fridge.
28 Cupcakes, Muffins & Small Cakes
PER SERVING: FAT 3.3G (OF WHICH SATURATES 1.6G) CALORIES 348KCAL
PREPARATION TIME: 20 MINUTES, PLUS 3 HOURS RISING COOKING TIME: 15 MINUTES
Food – and especially baked goods – have always been a currency and a bargaining tool in our family. When my bottom was small enough to fit in the
Makes 12 buns (12 servings)
seat of a shopping trolley, an iced bun was my reward for behaving well at the supermarket. After mum had done her shopping, I would be wheeled over, in my food-filled chariot, to the bakery
550g/1lb 4oz/4 cups strong white flour, plus extra for dusting 1 tsp fine sea salt 45g/11⁄2oz butter 80g/23⁄4oz/heaped 1⁄3 cup caster sugar 7g/1⁄4oz/2 tsp fast-action dried yeast 1 egg, beaten 275ml/93⁄4fl oz/generous 1 cup skimmed milk low-calorie cooking oil spray, for greasing
counter to choose which one I wanted …. which was always the biggest one! Mix together the flour and salt in a large bowl, then rub in the butter, using your fingertips, until the mixture resembles fine breadcrumbs. Stir in the sugar and yeast. Make a well in the centre of the flour and add the beaten egg followed by the milk and gently blend to a soft dough. Turn the dough out onto a lightly floured work surface and knead for 10 minutes until the dough is smooth and elastic. Lightly spray a clean bowl with a little low-calorie cooking oil spray. Put the dough in the bowl, cover with cling film and leave to rise in a warm place for 2 hours, or until doubled in size. Line a baking tray with baking paper. Turn the dough out again, knock the air out of the dough by punching it with your fist, then divide it into 12 equal-sized pieces. Shape them into sausage shapes and put them on the prepared baking tray, just touching. Cover the buns lightly with a piece of baking paper and leave to rise in a warm place for a further 40 minutes to 1 hour, or until doubled in size. Preheat the oven to 200°C/400°F/Gas 6. Remove the baking paper cover and bake the buns for
FOR THE BUNS:
Pear Tarte Tatin
225g/8oz/scant 1 cup icing sugar, sifted a few drops of natural food colouring (optional) 3 tbsp sugar strands 2 days
3 months without icing
10–15 minutes until golden brown and risen and hollow-sounding when tapped on the base. Transfer to a wire rack to cool. When the buns are cool, make the glaze. Put the icing sugar in a small bowl and gradually add 2 tablespoons of water, a drop at a time, to make a stiff but spreadable paste. Add a few drops of natural food colouring, instead of some of the water,
Peel the pears, leaving the stalks attached. Cut a small slice off the bottom of each pear so that they stand up easily. Use a melon baller to remove the core by scooping it out from the bottom of the pear. Stand the pears upright in a saucepan so they just fit in the pan. Pour in 1l/35fl oz/4 cups of water, then add the lemon zest and juice, cinnamon stick and 2 tablespoons of the sugar. Put the pan over a high heat and bring to the boil, then turn the heat
encouragement to eat them! Put the honey, milk and butter in a small saucepan over a low heat until the butter has melted. Mix together the flour, baking powder, cream of tartar and sugar in a bowl, pour over the butter mixture and mix everything together to form a soft dough. Roll the dough out on a piece of baking paper until it is about 1cm/1⁄2in thick, then slide it onto a baking tray, cover with cling film and chill for 20 minutes.
Makes 24 (12 servings)
3 tbsp clear honey 2 tbsp skimmed milk 50g/13⁄4oz butter 200g/7oz/scant 12⁄3 cups plain flour, plus extra for dusting 1 ⁄2 tsp baking powder 1 ⁄2 tsp cream of tartar 60g/21⁄4oz/1⁄4 cup granulated sugar 4 tbsp reduced sugar raspberry, apricot or blackcurrant jam
Preheat the oven to 180°C/350°F/Gas 4 and line two baking trays with baking paper.
1 tbsp icing sugar, sifted 7 days
3 months for uncooked dough
Roll out the dough on a lightly floured work surface to 3mm/1⁄8in thick and use a 5.5cm/21⁄4in round cutter to cut out 48 cookies. Put 24 of them on one baking tray. Use a 2.5cm/1in round cutter or small heart or star shaped cutter to cut out the centres of the remaining 24 cookies, then put these on the second baking tray. Bake for 8–10 minutes until lightly brown. Transfer to a wire rack to cool. Put 1⁄4 teaspoon of jam in the centre of the 24 whole cookies, then top with a cookie that has had its centre cut out. Press down lightly, sprinkle with a little icing sugar and serve.
if you like. Dip the tops of the buns in the icing, then put on a piece of baking paper or a plate, dippedside up. Sprinkle with sugar strands and leave to set before tucking in.
68 Biscuits & Cookies
PER SERVING: FAT 6G (OF WHICH SATURATES 4G) CALORIES 258KCAL PREPARATION TIME: 30 MINUTES COOKING TIME: 15 MINUTES
apple pie on the floor, fruit-side up. Now however good this classic tart tastes, it is just too naughty for us, so my version combines all the best bits with a little less sin.
PREPARATION TIME: 30 MINUTES, PLUS 20 MINUTES CHILLING COOKING TIME: 10 MINUTES
I never really understood why some shopbought makes of Jammy Dodgers have smiley faces stamped into them ….. as if we need any
FOR THE ICING:
44 Cupcakes, Muffins & Small Cakes
We all make mistakes in the kitchen but sometimes those very disasters create legendary new dishes. Tarte tatin was apparently such a dish, which was the result of two sisters dropping a single-crust
PER SERVING: FAT 3.6G (OF WHICH SATURATES 2.2) CALORIES 122KCAL
Apricot & Rosemary Tart
PER SERVING: FAT 4G (OF WHICH SATURATES 2G) CALORIES 125KCAL PREPARATION TIME: 30 MINUTES, PLUS 30 MINUTES COOLING COOKING TIME: 20 MINUTES
Makes 6 tarts (6 servings)
6 just-ripe pears with stalks 1 lemon, zest removed with a vegetable peeler, then juiced 1 cinnamon stick 5 tbsp caster sugar 100g/31⁄2oz light puff pastry 1 egg, beaten 20g/3⁄4oz butter 4 tbsp condensed milk
My mum’s amazing apricot tart started my love affair with crème patissière served with tart fruits, so I am particularly pleased with this low-calorie
Makes a 35 x 13cm/14 x 5in tart (12 servings)
twist on our classic family recipe.
300ml/101⁄2fl oz/scant 11⁄4 cups skimmed milk 4 rosemary sprigs, plus extra for sprinkling 1 vanilla pod, split in half lengthways
Preheat the oven to 180°C/350°F/Gas 4. Put the milk and half the rosemary sprigs in a saucepan over a low heat, scrape the seeds from the vanilla pod into the milk, then add the pod and heat until just lukewarm. Remove from the heat and leave to infuse for 10 minutes. Discard the rosemary, then lift out, rinse and dry the vanilla pod and put it in a container of sugar to make vanilla sugar.
down to low and simmer gently for 5 minutes until the pears are soft when pierced with the tip of a knife. Remove from the heat and leave to cool.
Meanwhile, sprinkle the remaining sugar into the base of a non-stick frying pan over a medium heat for a few minutes until it caramelizes and turns golden brown. Remove from the heat and add the butter, stir to combine, then stir in the condensed
Preheat the oven to 200°C/400°F/Gas 6.
milk and leave to cool slightly while the pears finish cooking. Serve hot with the caramel sauce.
Cut 6 strips from the pastry about 30cm/12in long and 1cm/1⁄2in wide. Brush the strips with a little beaten egg. Take a piece of pastry and wrap one end around the top of the first pear, just under the stalk, and press the pastry into itself to seal it and attach it to the pear. Twist the pastry around the pear so it looks like a helter skelter. When you get
Mix together the eggs, egg yolks, sugar and cornflour, then gradually whisk in the warm milk. Pour the mixture back into a clean saucepan
FOR THE CRÈME PATISSIÈRE:
2 eggs 2 egg yolks 2 tbsp caster sugar 25g/1oz/1⁄4 cup cornflour FOR THE APRICOT BASE & TOPPING:
12 apricots, halved and pitted 1 tbsp clear honey juice of 1 orange or a little apple juice 4 sheets of filo pastry 25g/1oz butter, melted
over a low heat and cook for 3 minutes, stirring continuously, until the it starts to thicken. The cornflour will go lumpy at first, but use a whisk and some arm power to get rid of any lumps. Once it starts to bubble, remove from the heat and spoon into a bowl. Cover with cling film on the surface of the custard and leave to cool.
to be completely covered so concentrate around the edges), then line the base and sides of the tin
Put the apricot halves in an ovenproof dish, drizzle over the honey, then add the remaining rosemary sprigs and the orange juice. Roast for 10 minutes
with the pastry. You don’t want any gaps but it doesn’t matter if you have to stagger them slightly. Push the pastry carefully into the sides of the tin, then cover with cling film and chill in the fridge for
until they start to soften, then leave to cool.
to the base of the pear, tuck the pastry underneath, so that the weight of the pear keeps it in place, and put the pear in a non-stick baking tray. Repeat with the remaining pears. Bake for 10 minutes until the
While they are cooling, take a 35 x 13 x 3cm/ 14 x 5 x 11⁄4in non-stick flan tin. Cut the pastry sheets so they are 20cm/8in wide, keeping the sheets you are not using covered in a damp tea towel to
pastry is golden.
prevent them from drying out. Brush the filo pastry sheets with a little melted butter (they do not need
112 Tarts & Pies
102 Tarts & Pies
10 minutes. Bake for 10 minutes until cooked and golden brown, then transfer to a wire rack to cool. When all three elements are cool, remove the rosemary sprigs from the custard, then spoon it into the pastry case, top with the cooled roasted apricots, drizzle over any roasting juices and sprinkle with a few rosemary leaves.
u Mulled Wine Pavlova
PER SERVING: FAT 0G
Earl Grey Tea Cake
CALORIES 228KCAL PREPARATION TIME: 30 MINUTES, PLUS COOLING COOKING TIME: 1½ HOURS
This makes a great centrepiece pudding at any time of year but it works especially perfectly for Christmas. The deep colour of the poached fruits and their spiced aroma makes the house smell like Christmas and it’s a great pudding for sharing. Preheat the oven to 150°C/300°F/Gas 2 and cut a sheet of baking paper to fit a baking tray. Draw a 23cm/9in circle on the paper, then put it on the tray so the pencil is underneath but still visible. In a clean bowl, whisk the egg whites, using an electric mixer, until stiff peaks form. Gradually add the caster sugar and continue whisking until thick and glossy. Gently fold in the cornflour and wine vinegar. Use the circle as a guide to gradually spoon the mixture onto the baking paper, starting with the outside, then spooning the remaining meringue into the centre to create a crater. Bake for 11⁄2 hours, then turn the oven off and leave the pavlova in the oven until completely cold. Mix together the agave syrup and yogurt. Scrape the seeds from the vanilla pod into the yogurt, stir, cover and chill in the fridge. Reserve the vanilla pod.
Earl Grey tea is full of the heady aroma of bergamot. Its distinct taste and smell comes from
FOR THE MERINGUE:
4 egg whites 200g/7oz/heaped 3⁄4 cup caster sugar
the oil extracted from the zest of the bergamot orange, so it has a citrusy note that is perfect in this delicious cake with its lemony icing.
1 tsp cornflour 1 tsp white wine vinegar
Preheat the oven to 180°C/350°F/Gas 4. Line the
1 tbsp agave syrup 200g/7oz/heaped 3⁄4 cup thick, fat-free natural yogurt 1 vanilla pod, split in half lengthways FOR THE FRUIT TOPPING:
200ml/7fl oz/generous 3⁄4 cup red wine 200ml/7fl oz/generous 3⁄4 cup orange juice 50g/13⁄4oz/heaped 1⁄4 cup dark soft brown sugar 1 cinnamon stick 1 star anise grated zest of 1 orange
base of a 23cm/9in round loose-based cake tin with baking paper and spray the sides with a little lowcalorie cooking oil spray. Grind the tea leaves in a pestle and mortar until you have a fine powder. Sieve the tea, flour and baking powder into a bowl. Beat together the oil and caster sugar, eggs and pear purée. Pour this into the flour mixture and mix well. Spoon the mixture into the prepared cake tin and bake for 30 minutes, or until a skewer inserted in the centre comes out clean. Transfer to a wire rack
5 black peppercorns 4 pears, peeled, with stalks left on 4 plums, halved and pitted
to cool completely.
4 figs, halved
gradually mix in enough of the lemon juice, a drop at a time, to make a thick paste that will dribble
5 days before assembling While the meringue is cooking and cooling, put the wine, juice, brown sugar, vanilla pod and spices in a saucepan over a medium heat and bring to the boil. Add the pears, reduce the heat to low and simmer gently for about 5 minutes, or until the pears are just starting to soften, then add the plums and simmer for a further 1 minute. Remove the pan from the heat and leave to cool. Transfer 4 tablespoons of the poaching liquid to a small saucepan and bring to the boil, then simmer until reduced to a thick syrup. Leave to cool.
CALORIES 213KCAL PREP... COOKING...
Makes a 23cm/9in meringue (12 servings)
FOR THE YOGURT FILLING:
PER SERVING: FAT 4.2G (OF WHICH SATURATES 0.4G)
Makes a 23cm/9in cake (12 servings) FOR THE EARL GREY TEA CAKE:
11⁄2 tbsp loose-leaf Earl Grey tea (or you can simply empty 3 teabags) 250g/9oz/2 cups self-raising flour 2 tsp baking powder 3 tbsp sunflower oil 150g/51⁄2oz/2⁄3 cup caster sugar 2 eggs 150g/51⁄2oz tinned pears in natural juice, puréed low-calorie cooking oil spray, for greasing FOR THE TEA ICING:
150g/51⁄2oz/icing sugar, sifted 1–2 tbsp lemon juice 1 passionfruit, halved and seeds scraped out 3 days
Meanwhile, put the icing sugar in a bowl and
slowly down the sides of the cake. Drizzle the cake with the icing, then scatter with the passionfruit seeds to serve.
When ready to serve, spoon the yogurt into the centre of the pavlova. Remove the fruit from the liquid using a slotted spoon (I freeze the rest for the next time) and drain well. Cut the cores out of the pears from underneath so they remain whole. Pile the pears, plums and figs on the centre of the pavlova. Finally drizzle over the reduced poaching liquid and serve immediately.
128 Meringues & Other Bakes
172 Large Cakes
9781848991576 224pp HB 246 x 189mm Full colour throughout £20.00 August 2014 Cookery Available in eBook: 9781848992368
A Cornucopia of Recipes Emma Macdonald Also available:
Everyone can enjoy the fruits of their labours with this book from the UK’s foremost producer of fine preserves. Whether you have foraged hedgerows, picked produce from your own allotment, or searched out the best seasonal buys in the market, this book contains a complete collection of delicious recipes for preserving fruit and vegetables, meat or fish. Clear and comprehensive instructions are given for curing, drying, pickling, bottling, crystalizing and jellying; as well as recipes for all kinds of jams, jellies, pickles, chutneys, relishes, cordials, fruit liqueurs, sauces, confits and salamis, fruit curds, cheeses and butters, and dried fruits and vegetables. emma Macdonald, a trained chef, founded The Bay Tree from her mother’s kitchen table. Selling into major supermarkets and multinational stores, as well as independent delis across the UK, it is now possibly the finest quality brand provider of preserves in the country. Emma is also the author of The Bay Tree Home Deli Recipes for Nourish.
s s, ,
9781848991620 176pp HB 243 x 178mm Full colour throughout £14.99 October 2014 Health Cookery
Available in eBook: 9781848992429
tHe Best gLUten-Free AnD DAIrY-Free BAKIng reCIPes Grace Cheetham Also available:
Intolerant to both gluten and dairy, Grace Cheetham is a bestselling author and leading expert in the thriving freefrom community. She has spent years developing delicious recipes from alternative ingredients to inspire those who are on restrictive diets. From breads and biscuits to cakes and desserts, and even baked main meals, Grace’s new book offers so much variety you’ll never feel like you’re missing out again. Whether you are an experienced cook or just starting out in the kitchen, this book is the ultimate guide to gluten-free and dairy-free baking. grace Cheetham is the author of The Best Gluten-Free, Wheat-Free & Dairy-Free Recipes and Simply Gluten-Free & Dairy-Free and runs a successful blog that has been voted one of the 100 best food blogs by womanandhome.com and one of the best gluten-free and allergy-friendly blogs by Channel4.com’s 4Food. Grace is the face of Kallo soya milk, and judges at the Great Taste Awards and Free-From Awards.
Makes 16–18 Preparation time 20 minutes Cooking time 15 minutes
Grissini 300g/10½oz/xx cups Biscuit Mix (see page 20) 1 tsp salt 1 tsp sugar 1 tbsp dried active yeast 1 tbsp olive oil
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Breads The beauty of making gluten-free bread is that you don’t have to knead, knock back or leave to prove. You can simply mix the ingredients together, whisk in some water – and bake immediately! Here you’ll find a wonderful variety of gluten-free and dairyfree breads, from Sourdough and Seedy Bread to Courgette Bread and Chilli Cornbread.
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citrus-f re e
v eg e ta ria n
1 Preheat the oven to 200°C/400°F/gas 6 and line a baking sheet with baking parchment. 2 Put the Biscuit Mix, salt, sugar and yeast in a large mixing bowl and mix together thoroughly. Pour in the oil and 175ml/5½fl oz/⅔ cup warm water and bring the dough together with your hands to form a square shape. Leave to rest for a couple of minutes. 3 Lay the dough on a piece of baking parchment and cover with another piece of parchment. Using a rolling pin, roll out the dough to a rectangular shape. Roll to about 1cm/½in thick, shaping the sides of the dough with your hands as you roll. Remove the top layer of baking parchment. Using a sharp knife, cut the rectangle into half widthways and then into about 16–18 strips, each 2cm/¾in wide. Gently roll the strips lengthways to create breadsticks about 1.5cm/⅝in thick and carefully transfer to the prepared baking sheet. 4 Bake for about 15 minutes until the grissini are golden brown and sound hollow when tapped. Transfer to a wire rack and leave to cool.
Makes 12 Preparation time 20 minutes, plus 30 minutes soaking Cooking time 20 minutes
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Low-Sugar Butterfly Cakes FOR THE STRAWBERRY ICING
175g/6oz dairy-free margarine, plus
50g/1¾oz dried strawberries or other
extra for greasing
Makes 1 cake (10–12 slices) Preparation time 20 minutes Cooking time 1 hour
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dried fruit, plus extra for sprinkling
6 tbsp agave syrup or honey
2 tsp gluten-free baking powder 200g/7oz beetroot, peeled and grated
edible flowers, to decorate
solids, chopped or broken into pieces
12 hours, or overnight natural pink food colour
150g/5½oz/heaped 1 cup Cake Mix
Chocolate & Beetroot Cake 150g/5½oz dairy-free margarine, plus extra 200g/7oz dairy-free dark chocolate, 70% cocoa
200g/7oz/1⅓ cup cashew nuts, soaked for
1 tsp vanilla extract 3 large eggs (see page 20)
175g/6oz/¾ cup caster sugar
FOR THE CHOCOLATE GANACHE ICING
1 tsp vanilla extract
150g/5½oz dairy-free dark chocolate, 70% cocoa solids, chopped or broken into
1 tsp gluten-free baking powder
100g/3½oz/¾ cup Cake Mix (see page 20)
50g/1¾oz/½ cup ground almonds
50g/1¾oz/½ cup ground almonds
1 Preheat the oven to 180°C/350°F/gas 4 and put 12 paper cupcake cases in a 12-hole bun tin.
pieces 150ml/5fl oz/scant ⅔ cup dairy-free cream
1 Preheat the oven to 180°C/350°F/gas 4. Lightly grease a 20cm/8in round springform cake tin with margarine and line the base with baking parchment. Put the chocolate in a large heatproof bowl and rest it over a pan of gently simmering water, making sure that the bottom of the bowl does not touch the water. Heat, stirring occasionally, until the chocolate has melted.
2 Put the margarine and agave syrup in a large mixing bowl and beat together with an electric mixer until light. Beat in the vanilla extract, then gradually beat in the eggs, one at a time, until well mixed.
2 Put the margarine and sugar in a large mixing bowl and, using an electric mixer, beat together until light and fluffy. Beat in the vanilla extract, then gradually beat in the eggs, one at a time, until well mixed. Using a large spoon, carefully fold in the melted chocolate.
3 In a separate large bowl, mix together the cake mix, baking powder and ground almonds. Using a large metal spoon, fold the flour mixture into the egg mixture. Mix well, but take care not to overmix. Divide the mixture evenly into the cupcake cases.
3 In a separate large bowl, mix together the cake mix, ground almonds and baking powder. Using a large metal spoon, fold the flour mixture into the egg mixture. Add the beetroot and fold in gently, too. Mix well, but take care not to overmix, then pour into the prepared tin and level the surface with the back of a spoon.
4 Bake for 18–20 minutes until lightly golden brown, well risen and a skewer inserted in the centre of one of the cakes comes out clean. Remove from the oven and leave to cool in the tin for 5 minutes. Turn out of the tin, transfer to a wire rack and leave to cool completely.
4 Bake for about 50 minutes until firm to the touch and a skewer inserted in the centre comes out clean. Remove from the oven and leave to cool in the tin for 5 minutes. Turn out of the tin, transfer to a wire rack and leave to cool completely.
5 To make the icing, put the dried strawberries for the icing in a small bowl, add 125ml/4fl oz/½ cup water to cover and leave to soak for 30 minutes. Drain the cashew nuts and add to the dried strawberries and their soaking water. Using an electric blender, blend until smooth and creamy. Add a few drops of colouring until coloured the desired shade of pink.
5 To make the chocolate ganache icing, put the chocolate in a large heatproof bowl and rest it over a pan of gently simmering water, making sure that the bottom of the bowl does not touch the water. Heat, stirring occasionally, until the chocolate has melted. Heat the cream in a saucepan over a low heat until hot but not boiling. Add to the melted chocolate and, using a wooden spoon, stir in until smooth and thick. Leave to cool for 10 minutes, then spread the ganache over the top and sides of the cake and decorate with flowers.
6 Slice off the domed tops of the cakes, then slice each top in half to create semicircular ‘wings’. Spoon the strawberry icing evenly on top of each cake and arrange the cut pieces of sponge on the top to make butterfly shapes. Sprinkle dried strawberries over the top.
Makes 5–6 Preparation time 10 minutes, plus 30 minutes chilling Cooking time 25 minutes
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Lavender Shortbread 100g/3½oz dairy-free
150g/5½oz/1 cup plus 2 tbsp Biscuit Mix (see page 20),
margarine 50g/1¾oz/scant ¼ cup caster
plus extra for dusting
sugar, plus extra for
½ tsp dried culinary lavender
Serves 6–8 Preparation time 25 minutes, plus 30 minutes soaking and making the pastry Cooking time 1 hour
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Beef Wellington 1kg/2lb 4oz beef fillet, in one piece
25g/1oz/1 cup dried porcini mushrooms 2 tbsp olive oil
8–10 slices of prosciutto
1 onion, finely chopped
Shortcrust Pastry Mix (see page 16), for dusting
2 garlic cloves, crushed
1½ recipe quantity Shortcrust Pastry (see page 16)
250g/9oz chestnut mushrooms, finely chopped
1 egg plus 1 egg yolk, beaten
100ml/3½fl oz/generous ⅓ cup red wine
sea salt and freshly ground black pepper
1 handful of flat-leaf parsley leaves, chopped
1 Put the margarine and sugar in a large mixing bowl and, using an electric mixer, beat together until well mixed, but take care not to overmix. Add the biscuit mix and lavender and gently mix in thoroughly. Shape the dough into a ball, wrap it in cling film and chill in the fridge for 30 minutes.
1 Put the dried porcini in a small bowl, cover with boiling water and leave to soak for 30 minutes. Drain and chop finely.
2 Preheat the oven to 180°C/350°F/gas 4 and line a baking sheet with baking parchment.
2 Heat the oil in a heavy-based frying pan over a medium heat. Add the onion and cook for 2–3 minutes, stirring occasionally, until softened, then add the garlic and cook, stirring, for another 30 seconds. Add the chestnut and porcini mushrooms and cook for about 10 minutes until softened. Season and stir in the wine and the parsley. Cook for another 10 minutes until the wine has been absorbed and the mixture holds together. Remove from the heat and leave to one side to cool.
3 Dust a clean surface with biscuit mix. Using your hands, flatten the dough, then use a rolling pin to roll it out to about 1cm/½in thick. Using a 7.5cm/3in round biscuit cutter, cut out the shortbreads, gathering up the dough and rolling out again when necessary, to make 5–6 shortbread. Using a metal spatula, carefully transfer the shortbread to the prepared baking sheet, making sure there is a little space around each one.
3 Season the beef fillet and cook in a hot dry frying pan over a high heat on all sides for 9–10 minutes to seal it. Put two pieces of cling film on a clean surface, overlapping slightly. Lay the slices of prosciutto, overlapping slightly, in two rows on the cling film. Spread half of the mushroom mixture in a horizontal line in the middle of the rows of prosciutto. Sit the beef fillet on top. Spread the remaining mushroom mixture over the top of the fillet. Pull the cling film up on one side and use it to smooth the prosciutto over the top of the mushroom layer. Then pull the other side of the cling film up, smooth the prosciutto over the top and twist the ends of the cling film to tighten everything.
4 Bake for 20–25 minutes until just turning lightly brown. Remove from the oven, sprinkle a little sugar over each biscuit and leave to cool on the baking sheet for 5 minutes, then transfer to a wire rack and leave to cool completely.
4 Preheat the oven to 200°C/400°F/gas 6. Dust a large piece of baking parchment with Shortcrust Pastry Mix and roll out the pastry to a rectangle about 4mm/⅙in thick and more than twice the width of the beef fillet. Be careful as the pastry will still be sticky. Remove the cling film and put the beef in the centre of the pastry. Using a sharp knife, neaten the edges of the pastry (you can use any trimmings to decorate the top, if you like). Using the baking parchment to keep the pastry together, fold one of the long sides of pastry over the beef. Using a pastry brush, brush the edge of the pastry with the egg mixture. Fold the other long side of the pastry over so that the edges overlap slightly. Brush the join with egg wash and carefully smooth along the seam with your fingers to secure it. Brush the edges of the two short ends of the pastry with the egg, fold over to seal the sides and smooth the pastry at the seams again. Brush the remaining egg over the top of the pastry, particularly at the seams, and cut three slits in the top. Transfer the parcel to a baking tray. Bake for 25–30 minutes until the pastry is golden brown. 118 mains
Serves 4 Preparation time 20 minutes, plus 30 minutes chilling Cooking time 35 minutes
y e a st - f r e e
Rhubarb Sable Tarts 400g/14oz rhubarb, chopped into 6cm/2½in lengths 300g/10½oz/scant 1⅓ cups caster sugar
100g/3½oz dairy-free margarine, plus extra for greasing
FOR THE PASTRY: Mix (see page 17), plus extra for dusting 1½ tsp gluten-free baking powder
citrus- f re e
Profiteroles 75g/2½oz dairy-free margarine
FOR THE CHOCOLATE SAUCE:
1 tbsp caster sugar
100g/3½oz dairy-free chocolate, 70% cocoa
4 egg yolks, beaten
100g/3½oz/¾ cup Cake Mix (see page 20) 3 large eggs, beaten
50g/1¾oz/scant ¼ cup caster sugar
FOR THE CREAM FILLING:
1 recipe quantity Vanilla Cream
50ml/1¾fl oz/scant ¼ cup dairy-free cream
zest of ¼ lime, to decorate
200g/7oz/1½ cups Sweet Shortcrust Pastry
Serves 4 Preparation time 20 minutes, plus making the vanilla cream Cooking time 45 minutes
ye a st-f re e
250ml/9fl oz/1 cup dairy-free cream
(see page 22)
solids, chopped or broken into pieces
2 tbsp golden syrup
80g/2¾oz dairy-free cream cheese 3 tbsp icing sugar 1 tbsp cornflour
100g/3½oz/scant ½ cup caster sugar
1 For the pastry, put the sweet shortcrust pastry mix, baking powder and sugar in the bowl of a stand mixer and mix together. Add the margarine and blend until the mixture resembles breadcrumbs. Add the egg yolks and blend for 20–30 seconds until the mixture comes together to form a sticky dough. Shape the pastry into a ball, wrap it in cling film and chill in the fridge for 30 minutes. Preheat the oven to 180°C/350°F/gas 4 and grease four 10cm/4in tartlet tins with margarine. 2 Liberally dust a chopping board with sweet shortcrust pastry mix and gently roll out the pastry to about 5mm/¼in thick. Using a pastry cutter that is slightly larger than the tartlet tins to allow pastry for the sides, cut out 4 pastry circles. Be gentle, as the pastry will be slightly sticky. Lift a pastry circle into each tart tin (you may need to use a spatula) and press down gently to remove any air pockets. Neaten the edges, using a sharp knife, then prick the bases with a fork.Line each pastry case with a piece of baking parchment and cover with baking beans. Put the tins on a baking tray and bake for 12 minutes. Take out of the oven, turn the oven down to 160°C/315°F/gas 2–3 and remove the baking beans. Bake for about another 12 minutes until lightly golden. Remove from the oven and leave to cool. 3 Meanwhile, make the cream filling. Pour the cream into a heavy-based saucepan and add the cream cheese and icing sugar. Heat over a low heat for 3–4 minutes until just starting to boil. In a small bowl, mix the cornflour with 2 teaspoons water and stir until smooth, then add it to the cream and whisk for about 10 minutes over a low heat until the mixture has thickened, whisking continuously to keep it smooth. Transfer to a heatproof bowl and leave to cool completely. 4 Put the rhubarb and sugar in a large heavy-based saucepan. Pour in 300ml/10½fl oz/scant 1¼ cups water and bring to the boil over a medium-low heat. Turn the heat down to low and poach for 4–5 minutes until softened, but still holding together. Remove from the heat, drain and discard the liquid. Leave to cool. When the pastry, cream filling and rhubarb are all cooled completely, spoon the cream on top of each pastry case, top with rhubarb and decorate with lime zest. .
1 Preheat the oven to 200°C/400°F/gas 6 and line two baking sheets with baking parchment. Put the margarine in a saucepan and add the sugar and 250ml/ 9fl oz/1 cup water. Heat over a medium heat until the margarine has melted and the sugar dissolved. Turn the heat up and quickly pour in the cake mix. Remove from the heat and, using an electric hand mixer, beat quickly until the mixture is smooth. Transfer to a clean bowl and leave to cool for 10 minutes. Add the eggs gradually, one at a time, beating with the electric mixer until thoroughly combined. 2 Put a 1cm/½in piping nozzle into a piping bag. Spoon the dough into the piping bag and pipe about 16 small rounds onto the prepared baking sheets, each about 5cm/2in wide. Dip a metal spoon in cold water and smooth down any peaks on the tops of the rounds with the back of the wet spoon. 3 Bake for about 15 minutes until golden brown. Remove from the oven and turn the oven off. Prick the base of each profiterole with a skewer and put back on the baking sheets with the holes facing upwards. Return to the oven for 5 minutes, then remove and leave to cool. 4 When cool, use the piping bag to pipe vanilla cream into the centre of each profiterole. 5 When nearly ready to serve, make the chocolate sauce. Put the chocolate in a heatproof bowl and rest it over a pan of gently simmering water, making sure that the bottom of the bowl does not touch the water. Heat, stirring occasionally, until the chocolate has melted. 6 Meanwhile, put the sugar, cream and golden syrup in a saucepan and heat gently over a low heat until the sugar has dissolved. Pour the melted chocolate into the mixture and stir well. Serve either with the profiteroles, or poured over the top.
9781848992078 160pp PB 216 x 182mm Full colour throughout £14.99 August 2014 Health Cookery Available in eBook: 9781848992344
eAt YoUrseLF PregnAnt
Essential Recipes for Boosting Your Fertility Naturally Zita West Also available:
Zita West, midwife to stars such as Kate Winslet and Cate Blanchett, knows that nutrition can make a huge difference to your fertility. In her first nutritional health cookbook, she explains how equipping your body with essential nutrients ensures that your reproductive system is prepared for a successful pregnancy. Guiding you as you assess your fertility, cleanse your body of harmful chemicals and follow a fertility boosting programme, Zita gives you all the tools you need to get your body baby-ready. There are also mouth-watering recipes to help boost your fertility, all designed to be easily incorporated into a busy life. Zita West, the UK’s trusted expert on fertility, pregnancy and birth, is a pioneer in the field. For over 25 years she has worked in the area, and her clinic is a mecca for couples seeking to boost their fertility. Her products and books, including Zita West’s Guide to Getting Pregnant, as well as an active website, zitawest.com, all support her brand.
Introduction As a practising midwife and fertility expert, I have always been fascinated by the role nutrition takes in every couple’s ability to have a healthy, happy baby. My research and experience has shown me that good, wholesome food (and supplements as necessary) forms the bedrock of getting your body baby-ready and of making healthy sperm. Over the course of my many years in this field, I have come to the conclusion that micronutrients play a big role in getting pregnant – both naturally and through assisted conception – with deficiencies having significant effects on fertility for both men and women. However, I also think that couples who want to make a baby need to have treats. Who could live without bread, chocolate, cheese and dairy? Not me! Whether you are just embarking upon trying for a baby, have been trying for a while without success, or have been diagnosed with a fertility problem, I want to reassure you that my philosophy is simple: strict or faddy diets involve too many restrictions – they make what is the most normal and natural thing in the world seem strange and unfamiliar. My focus is on nourishing your body in a positive, sustainable way most of the time – not on challenging you to be 100 per cent perfect. I believe that small changes that are manageable within the context of your everyday life are all that you need. Quite simply, your pre-conception diet has to fit in with your ‘normal’ life or you won’t be able to keep it up. Small steps can go a long way. When I was first asked to do this book, I thought a lot about what happens in consultations at my clinic. I am very aware that many of the issues that come between a couple – just when they need most to be together – relate to lifestyle. I particularly see the contention that can build up around what food and drink lands on the supper table. I often find that one partner is trying to be too rigid, while the other wants to take a more relaxed approach. I think everyone can be happy – and that the resulting togetherness can only mean that you create more chances of making a baby. Over the years, I have been so lucky to work with many wonderful fertility health practitioners, doctors, specialists in integrated medicine and nutritionists. All of them have had something important to teach me. However, the biggest impact on me has been the result of my work with Dr Stossier at the Mayr Clinic. There, the approach to fertility is integrated – modern medicine combined with the principles of Traditional Chinese
Fertility, food & lifestyle
It takes two – the fatherhood factor
pregnancy in previously infertile couples by a staggering 40 per cent. Finally, antioxidants are a must – a good intake protects the health of the head of the sperm (which contains the DNA).
Medicine. Most importantly, this approach has taught me of the need for balance between all the body’s systems – if one system is out of kilter, there is a ripple effect that touches every aspect of your well-being, including your fertility. Furthermore, I think the connection between mind and body has a huge role to play in a couple’s ability to conceive, which is why I think it’s important that your lifestyle choices are good and healthy, but also make you happy. When I first meet a couple, I want to find out about the following things: their digestion and gut health, toxicity, acid–alkaline balance and immunity, and how much their states of mind are affecting their bodies. Only then can I begin to advise them on how to balance all these aspects of themselves to make the journey to parenthood a successful one. This book is intended to inspire you and your partner to build on your excitement to create the best possible conditions for having a baby. The recipes have been carefully designed not only to taste amazing but to optimize your nutrition, too. Before you start cooking, read the first chapter for a thorough understanding of your aims, then leap into this journey together. I am sure you will find every recipe a pleasure to cook and eat.
What damages sperm? Apart from sexually transmitted infections, such as chlamydia (which can damage the tubules in which sperm are made and therefore damage sperm) and heat, there is now much evidence that free radicals can damage the DNA that lies within the sperm head. In fact, studies show that at least 30 to 80 per cent of male infertility is linked to oxidative stress (free-radical damage). It appears that these marauding free-radical cells damage the fatty layers of membranes, such as the acrosome that covers the sperm’s genetic material. (It’s now possible to test for DNA fragmentation – which indicates the likelihood of DNA damage to sperm.) However, oxidative stress is a natural byproduct of generating all the energy sperm need to make it to the fallopian tube. And it’s not only the DNA that can be affected. Free radicals damage all the sperm cell membranes and the mitochondria (that convert food energy into usable energy), too. Studies show that men with elevated markers of oxidation have generally impaired sperm count and more abnormally formed cells. No matter where in the body free-radical damage has occurred, including inside the sperm, the best treatment is quite simply to boost the levels of antioxidants in your diet. Those with
more antioxidants in their diet have higher sperm counts and better motility. A number of specific antioxidants have proven ability to boost sperm quality. These include vitamins C and E (which help to prevent the sperm clumping, giving them better motility and improving the health of sperm membranes respectively), co-enzyme Q10, selenium (especially for healthy sperm formation and motility), n-acetylcysteine (NAC) and zinc. Lycopene is a natural, plant-derived carotenoid pigment that provides the red colour of tomatoes, watermelon and other fruits. It has powerful antioxidant characteristics. Studies have shown that a lycopene supplement can improve sperm concentration and motility and the general health of the sperm.
The diet for fathers The EYP Fertility Diet is one of the most powerful health changes any father-to-be can make to ensure that he produces the best possible sperm with the best possible chances of making a baby. Because numerous studies show that specific changes to the diet can increase the chances of healthy ovulation and producing a healthy embryo, prevent recurrent miscarriage and support a healthy pregnancy, there are many diets intended only for the woman. The diet provides all the essential nutrients to support healthy egg production, but it also gives you everything you need for healthy sperm production, too. Both men and women will benefit from all the hormone-balancing nutrients in the diet. It bursts with antioxidants that will
Key antioxidants and their food sources This list is one of the most important you will ever read for your health. The following foods are antioxidant superstars and should feature in your diet as often as possible. Keep the list somewhere where you can both see it – because it is important for both of you. Vitamin C Berries, citrus fruits; leafy green vegetables, red peppers Vitamin E Nuts and seeds and their oils
help to protect the sperm from free radicals, and with cell-energizing nutrients that will optimize the chances of the sperm making it into the fallopian tube. Remember that hormone balance also requires reducing stress levels – and stress affects a man’s fertility (and particularly libido) as much as it affects a woman’s. I encourage men to read the section on lifestyle (see pages 49–53). Finally, I think it’s very important that men feel involved in the process of making a baby. So often I see couples and it is the woman whose anxiety has brought them to me, while the man feels inhibited and exposed by the process. Reading this book together,
Co-enzyme Q10 Beef, chicken, pork; salmon, trout; broccoli; oranges Selenium lamb, turkey; cod, halibut, salmon, sardines, tuna; Brazil nuts N-acetylcysteine Chicken, duck, pork, turkey; dairy, eggs; broccoli, onions, red peppers Lycopene Guava, grapefruit, sharon fruit, tomatoes, watermelon Zinc Beef, chicken, lamb, pork; spinach; oysters; pumpkin seeds, nuts, wheatgerm; cocoa
undertaking the principles together – from the diet changes to the lifestyle ideas – will help you stay connected. And that is just as important as any of the other advice I’ve given in the book.
‘Zita reveals how to get pregnant healthily and naturally’ Kate Winslet 68
Boosters & Breakfasts
Protein Boost Seeded Granola
This is a healthy version of the classic breakfast option, with an array of seeds to provide plenty of healthy fats. Research has found that Brazil nuts can assist male fertility as well as boost testosterone. You can vary the ingredients according to what you have available. This will keep in an airtight container for 1–2 weeks.
115g/4oz/¾ cup Brazil nuts 115g/4oz/¾ cup almonds 115g/4oz/2 cups unsweetened coconut flakes 60g/2¼oz/½ cup raw cacao nibs 60g/2¼oz/½ cup pumpkin seeds 60g/2¼oz/½ cup sunflower seeds 60g/2¼oz/⅔ cup shelled hemp seeds 1 apple, cored and chopped 75g/2½oz/heaped ⅓ cup soft pitted dates 2 tbsp honey or maple syrup 2 tbsp coconut oil or olive oil 1 scoop of vanilla protein powder (optional) 2 tbsp lucuma powder (optional) 1 tsp vanilla extract 1 tsp ground cinnamon ½ tsp sea salt 60g/2¼oz/⅔ cup goji berries or unsweetened dried cherries milk or milk alternative, or yogurt, to serve
1 Preheat the oven to 160°C/315°F/gas 2–3 and line a baking sheet with baking parchment. 2 Put the nuts, coconut flakes, cacao nibs and seeds in a food processor and process to coarsely chop. Transfer them to a large mixing bowl. 3 Put the apple, dates, honey, coconut oil, protein powder, if using, lucuma powder, if using, vanilla extract, cinnamon and salt in a food processor and process to form a thick paste. Pour the paste over the nuts and seeds and stir to combine well. 4 Spread the mixture onto the prepared baking sheet and bake for 20 minutes. Turn down the oven to 110°C/225°F/gas ½ and cook for a further 30 minutes, or until the mixture is dry and golden. leave to cool, then stir in the berries. Store in an airtight container. Serve with a splash of milk or yogurt.
Makes: 8 servings • Preparation time: 10 minutes • Cooking time: 50 minutes Nutritional information per serving: Protein 10.6g Carbohydrate 19.4g, of which sugars 13g Fat 29g, of which saturates 10.6g Kcals 376
Flaked Trout with Rocket, Lychees & Sweet Lime Dressing
Avocado, Orange & Sea Vegetable Salad with Sprouted Seeds
The oily richness of trout contrasts beautifully with the sweet lychees and peppery rocket leaves. Hot-smoked trout requires no preparation, making this a speedy, healthy lunch or evening meal. Trout is an oily fish and a useful source of omega-3 fats. It’s also rich in protein and B-vitamins, including niacin, B12 and B6, which is important for ovulation.
This simple vibrant salad is easy to assemble and delicious served on its own as a light meal or as an accompaniment to seafood or pan-fried tofu. Sea vegetables are a useful source of iodine required for the production of thyroid hormones, which are important for a woman’s hormonal cycle as well as the development of the embryo. Bags of dried sea vegetables are available in most large supermarkets or healthfood shops.
1 lightly toast the cashews in a dry frying pan over a medium heat for about 1 minute, stirring. 2 Blanch the mangetout in a saucepan of boiling water for 30 seconds, then drain and refresh under cold water. 3 Put the mangetout in a serving bowl with the rocket, cucumber, lychees, herbs, chilli and onion and toss together. Break up the trout and scatter over the top of the salad, then sprinkle with the toasted cashews. 4 To make the dressing, mix together the lime juice, xylitol and fish sauce. Drizzle over the salad and serve.
30g/1oz mixed sea vegetables 2 large handfuls of rocket leaves 1 avocado, peeled, pitted and thinly sliced 1 orange, peeled ½ red onion, thinly sliced 1 handful of sprouted seeds, such as alfalfa, mung bean etc. MISo & gIngeR DReSSIng 1 tbsp white miso paste ½ tsp peeled and grated root ginger 1 tbsp xylitol 3 tbsp mirin juice of 1 lemon 1 tbsp sesame oil 2 tbsp olive oil sea salt and ground black pepper
SWeeT lIMe DReSSIng juice of 2 limes 2 tsp xylitol 1–2 tbsp fish sauce, to taste
60g/2¼oz/heaped ⅓ cup cashew nuts 150g/5½oz mangetout 2 large handfuls of rocket leaves ½ cucumber, halved lengthways, deseeded and sliced 10 lychees, peeled, halved and pitted 1 handful of basil leaves, roughly chopped 1 handful of mint leaves, roughly chopped 1 handful of coriander leaves, roughly chopped 1 red chilli, deseeded and diced ½ red onion, diced 225g/8oz hot-smoked trout
1 Mix all the dressing ingredients together in a non-reactive bowl, season to taste and leave to one side. 2 Soak the sea vegetables in water for 5 minutes, or according to the packet instructions, then drain. 3 Put the rocket in a large bowl with the sea vegetables. Drizzle over a little of the dressing and toss gently. Divide the leaves between two plates and top with the avocado slices. Cut the orange into thin slices, then cut the slices into quarters. Scatter the orange, red onion and sprouted seeds over the salad. Drizzle over the dressing just before serving.
Serves: 2 • Preparation time: 10 minutes • Cooking time: 2 minutes
Serves: 2 • Preparation time: 10 minutes, plus 5 minutes soaking
Nutritional information per serving: Protein 36.6g Carbohydrate 35.8g, of which sugars 30.5g
Nutritional information per serving: Protein 8.6g Carbohydrate 16.6g, of which sugars 13.7g
Fat 20.1g, of which saturates 4g Kcals 449
Fat 24.3g, of which saturates 4.1g Kcals 322
Chilli-Glazed Salmon with Cucumber Lime Salad In this dish, fillets of wild Alaskan salmon are marinated in a tangy Asian-style dressing and accompanied by a light and refreshing cucumber salad. Salmon is an excellent source of omega-3 fatty acids, which are important for circulation and male and female fertility. 1 pickled chilli, drained 2 garlic cloves, crushed 1 tbsp tamari soy sauce 2 tbsp apple cider vinegar 2 tbsp coconut sugar or xylitol 2 boneless wild Alaskan salmon fillets, with skin CUCUMBeR lIMe SAlAD 2 tbsp lime juice 1 tbsp xylitol 1 tbsp mirin 1 handful of bean sprouts 1 cucumber, halved and thinly sliced 2 spring onions, sliced finely 1 tbsp chopped cashew nuts 1 small handful of mint leaves, chopped 1 small handful of coriander leaves, chopped
1 Put the chilli, garlic, tamari, vinegar and coconut sugar in a food processor and process to combine. Put the salmon fillets in a shallow, non-reactive dish. Pour over the marinade, cover and leave to marinate in the fridge for 30 minutes. 2 Make the dressing for the salad by mixing together the lime juice, xylitol and mirin in a small bowl until the xylitol has dissolved. Put the bean sprouts, cucumber, spring onions, cashews, mint and coriander in another bowl, pour over the dressing and toss until well combined. 3 Preheat the grill to high and line a baking tray with foil. Remove the salmon from the marinade, reserving the marinade, and place on the prepared baking tray. grill for about 7 minutes, or until the fish is golden and just cooked through. 4 Meanwhile, put the reserved marinade in a small saucepan and simmer to reduce slightly to form a thicker, sticky glaze. Pour over the cooked salmon and serve with the cucumber lime salad.
Rich and indulgent, this amazing torte is perfect for a special occasion. It can be served frozen or chilled. Crammed with an array of superfoods and plenty of protein and healthy fats, it is a delicious way to energize the body. Raisins are a great source of instant energy and are packed with phenols – antioxidants that help prevent damage to cells in the body.
2 tbsp coconut oil, plus extra for greasing 125g/4½oz/1¼ cup pecan nuts 100g/3½oz/1 cup walnuts 2 tsp ground cinnamon 125g/4½oz/1 cup raisins 2 tsp maca powder FIllIng 250g/9oz/2⅔ cups cashew nuts 1 tbsp vanilla extract 1 tbsp lemon juice 100g/3½oz/heaped ¾ cup coconut butter, melted 1 tsp wheatgrass powder 1 tsp maca powder 160g/5¾oz/scant ½ cup honey or maple syrup 125ml/4fl oz/½ cup coconut water or water 60g/2¼oz/½ cup raw cacao powder fresh berries and chocolate shavings, to serve
1 grease a 20cm/8in springform cake tin with coconut oil. Put all the ingredients for the base in a food processor and pulse until well combined. Press the mixture into the base of the prepared cake tin and and chill in the fridge while you make the filling. 2 Put all the filling ingredients in a food processor or blender with 125ml/4fl oz/½ cup water and process until smooth. Pour over the base and freeze for 2 hours until set, then transfer to the fridge until ready to serve. Decorate with fresh berries and chocolate shavings and serve.
Serves: 2 • Preparation time: 10 minutes, plus 30 minutes marinating • Cooking time: 7 minutes
Serves: 10 • Preparation time: 15 minutes, plus 2 hours freezing
Nutritional information per serving: Protein 23.4g Carbohydrate 26.9g, of which sugars 24.4g
Nutritional information per serving: Protein 8.8g Carbohydrate 29.1g, of which sugars 21.8g
Fat 14.9g, of which saturates 2.6g Kcals 305
Fat 40g, of which saturates 14.3g Kcals 513
Chocolate Superfood Tart
HEALING BERRIES 9781848991538 Available in eBook: 9781848991224
25 HEALING SPICES
Available in eBook:
224pp PB 234 x 153mm 2 colour £12.99 December 2014 Health Cookery
50 Wonderful Berries, and How to Use Them in Health-Giving, Immunity-Boosting Foods and Drinks
50 Wonderful Spices, and How to Use Them in Health-Giving, Immunity-Boosting Foods and Drinks Kirsten Hartvig In each of these brilliant cookbooks, nutritionist Kirsten Hartvig offers up more than 100 tantalising recipes for nature’s wonder foods – berries and spices. Berries are proven to help protect against many diseases and boost well-being – discover their astonishing range of health-giving properties. And whether you have an upset stomach, a case of the blues or are suffering from inﬂammation, the cure might already be sitting in your spice rack. The powerful health-protecting properties of many spices can work as aids against the stresses of modern living. Kirsten Hartvig is an acclaimed nutritionist and naturopath, and author of DBP’s Eat for Immunity, The Big Book of Quick & Healthy Recipes and The Healthy Diet Calorie Counter.
9781848999756 256pp PB 234 x 153mm ÂŁ10.99 August 2014 Health Cookery
tHe LoW-sUgAr CooKBooK
Delicious and Nutritious Recipes to Lose Weight, Boost Energy and Fight Fatigue Nicola Graimes Most of us eat too much sugar, which can have serious repercussions on our health and well-being, causing fatigue, obesity, heart disease, diabetes and even premature ageing. The Low-Sugar Cookbook offers a versatile collection of more than 100 delicious and nutritious low-sugar, low-fat, high-fibre recipes without resorting to artificial sweeteners. With helpful calorie, carb and sugar stats for every meal, whether you want to learn how to reduce sugars and carbohydrates in your diet, or cut them out completely, this book shows you how to make mouthwatering recipes, whilst protecting your familyâ€™s health.
g er t
nicola graimes is an experienced food and health writer and journalist, and the author of more than 25 books. Specializing in healthy eating, vegetarian and family cookbooks, she has won two World Gourmand Awards and was a finalist in the Le Cordon Bleu World Media Awards in 2007.
Here at Nourish we’re all about wellbeing through food and drink – irresistible dishes with a serious goodfor-you factor. If you want to eat and drink delicious things that set you up for the day, suit any special diets, keep you healthy and make the most of what you can afford, we’ve got some great ideas to share with you.
Contents Cookery 2 – 7 Health Cookery 8 – 13