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January 2024
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winter greens
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Veggie sausage casserole Lemon chicken traybake Millionaire flapjacks

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STAR CONTRIBUTORS
MELISSA JAMIE OLIVER JULIE LIN
THOMPSON Discover what Jamie’s Mark Burns Night with
Read Melissa’s review of learned from a lifetime in a celebratory spread
Ramen Forever by Tim the food industry, and try featuring haggis-stuffed
Anderson, as she tries his his winter greens gnocchi, chicken and fruity
‘Nothing Special’ ramen made using just five cranachan (p98).
recipe (p104). ingredients (p42).

JANUARY 2024 bbcgoodfood.com 3

 January 2024
MAIN EVENT
9 GOODNESS FOR YOU
76 QUICK & CLEVER SOUPS
Fast, nutritious bowls to warm
up the winter months
69
AND THE PLANET 82 USE YOUR GADGETS
Make meals that are kinder to Make the most of your slow cooker,
you and the environment, while air-fryer and rice cooker
enjoying healthy, seasonal flavours
86 MICROWAVE MAGIC
Your quickest dinners yet, using
EASY this handy kitchen appliance
26 FEED FOUR 90 5 OF THE BEST
A low-waste plan to serve the Our pick of the top blenders to buy
family during a busy week
32 USE YOUR LEFTOVERS
Reinvent your surplus ingredients WEEKEND
from midweek with these ideas
94 TOM KERRIDGE
35 COSY & COMFORTING Try Tom’s gamey twist on keema
Simple, warming dishes
98 BURNS NIGHT
the kids can help cook
Enjoy a Scottish-inspired feast
42 JAMIE OLIVER to mark the occasion
The chef shares his learnings from
a long career in the food industry

SEASONAL
108 NEXT LEVEL
Elevate flapjacks with layers of
caramel and chocolate
35
110 LEARN SOMETHING NEW
From curing at home to upside down
61 GROW IT, COOK IT
pastries, here’s how to do it
Savoy cabbage, kale and broccoli
are the stars this month 112 SUNDAY SCARIES
Look forward to the week ahead
with serotonin-boosting foods
COOK SMART 114 TV CHEF
68 USE UP EVERYTHING Philip Khoury shares his apple pie
From cakes to marinades, we show 117 RAISE A GLASS
you how to avoid wasting food Ditch the alcohol this month for our
74 SUSTAINABLE SWAPS booze-free ideas to make and buy
Try a rice substitute that’s more 123 OUT & ABOUT
environmentally friendly Events not to miss this month

28
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Editorial Team of Best Online Brand: What’s Your Perfect Best Food & (Consumer Media) Lily Barclay BBC Good Food Food & Drink BBC Good Food Gold Food Magazine
the Year: Consumer Consumer Comfort Food? Drink Podcast BBC Good Food bbcgoodfood.com Lily Barclay BBC Good Food of the Year
BBC Good Food BBC Good Food (October 2022) BBC Good Food and BBC Good Food
and olive Podcast olivemagazine.com

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 index
make it,
snap it, post it
@bbcgoodfood
#bbcgoodfood
Noodles with crispy tofu 31
Pesto spinach penne 57
Puy lentil salad with beetroot & walnuts 52
Roasted vegetable soup with halloumi
‘croutons’ 78
Roasted veg with harissa, sundried tomatoes
& lemon 72
Slow-roasted lemon & tomato butter savoy
with garlic & dill yogurt 62
Smoky bean enchiladas 87
Sweet & sour radicchio with toasted crumbs
& herby lentils 18
Three-bean chilli 40
Tomato soup & hummus crispbreads 51
Vegan chickpea curry jacket potatoes 127
Vegan pad Thai 54

50
Vegan squash stew 53

INSTANT
Veggie sausage casserole 38
Vegan winter one-pan 55
Winter greens gnocchi 43
Zesty kale & blood orange tabbouleh 64

RECIPE FINDER SIDES, STARTERS & EXTRAS

Beetroot & red cabbage sauerkraut 113
Garlic yogurt 96
BREAKFAST & BRUNCH Chicken shawarma couscous 87 Homemade chicken stock 14
Air-fryer mushrooms on toast 84
Black forest breakfast bowl 48
Cinnamon porridge with baked
bananas 49
84
recipes
Feta brine chicken 72
Healthy chicken pad Thai 54
Sticky lemon chicken traybake 28
Thai-inspired coconut chicken
Hot honey 32
Joelle & Sarah’s yuzu beer batter 119
Quick pickled red onions 96
Pan-roasted kale with lemon 100
Sesame fried eggs 32 soup 78 Parsley potato cakes 100
Vegan banana pancakes 128 Pickled red onions 32
Vegan porridge with baked bananas 49 FISH & SEAFOOD Red onion tarka 32
Vegan winter hash 49 One-pan cod & red shrimp 55 Rice cooker coconut rice 85
Winter breakfast hash 49 Puy lentils with seared salmon 50 Keema samosas 96
Smashed potatoes 32
MEAT VEGETARIAN MAINS Smoked mackerel on toasted crumpets 102
Nothing special ramen 105 Black bean & pineapple salad bowl 55 Whisky sauce 100
One-pan beef stew with vegetable mash 53 Broccoli stem falafel bowl 12
One-pan venison keema 96 Butter bean curry 56 DRINKS
Potato, leek & chorizo soup 14 Butter bean curry wraps 57 Dirty chai latte 117
Sausage & kale minestrone 30 Calming green soup 28
Sausage & soy fried rice 28 Caramelised red onion pasta 32 BAKING & DESSERTS
Slow-cooker lamb shoulder 82 Cauliflower & broccoli soup with seedy Apple pie with flaky olive oil pastry 114
Soy-marinated pork 72 crumble 78 Butterscotch pudding 138
Spiced cottage pie 96 Creamy halloumi & tomato curry 37 Cinnamon rice with pomegranate 58
Tahini miso noodles with crispy broccoli Crunchy, creamy, spicy noodle salad 10 Millionaire’s flapjacks 108
& sausage 66 MAKE THE COVER Mini apple & blackberry puddings 58
Waste-nothing loaded potato wedges 70 Feel-good pasta soup 39 Pear & blackberry cranachan 103
Harissa broccoli & flatbreads 16 Pear & yogurt spelt cake 69
POULTRY Harissa vegetables with quinoa 52 Salted caramel millionaire’s shortbread 88
Balmoral chicken 100 Lentils with soy & ginger tofu 51 Vegan lemon cake 128
Chicken & bacon pie 41 Mushroom barley ‘risotto’ 75
RECIPE KEY Vegan
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JANUARY 2024 bbcgoodfood.com 7

We know food is at the heart of every cruise experience, which is why we’re bringing you the Good Food
Show at Sea. 14-nights of special guests, cookery demonstrations, food tastings, exclusive menu’s,
cocktail masterclasses and more. Sailing November 2024.

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 main event

for you & the planet

We’re all trying to live more
sustainably, and our challenge
is making recipes that work
better for us all. With that in
mind, we asked food writers to
share their favourite recipes
recipes CASSIE BEST
& CONTRIBUTORS
photographs MYLES NEW

Crunchy, creamy, spicy

noodle salad, p10

JANUARY 2024 bbcgoodfood.com 9

 Crunchy, creamy, spicy noodle salad
We eat this salad year-round. There’s minimal cooking involved, so it helps on the
energy usage front. And, you can switch up the veg depending on what’s in season
– chopped cucumbers in the summer, lots of herbs, or whatever your favourites are.
With all the textures and bursts of flavour, it’s a good meal to add to your week to help
reduce meat consumption. I sometimes double the recipe and chill all the leftover
elements separately to assemble another when needed. Joe Woodhouse

SERVES 4 PREP 35 mins 1 Tip the carrots into a heatproof golden. Remove from the heat. Mix
COOK 10 mins EASYV bowl. Pour the vinegar into a small the tahini and a pinch of salt with
pan with 3 tbsp water and the honey 5-6 tbsp water in a small bowl until
150g carrots (about 2 medium), or sugar. Add a pinch of salt, bring to smooth and pourable. Set aside.
cut into matchsticks the boil, then immediately pour this 5 Put the tofu in a shallow bowl or
3 tbsp rice vinegar, or any over the carrots and leave to pickle on a plate, break it apart slightly and
other vinegar while you prepare the rest of the spoon over the soy sauce and the
1 tbsp honey or sugar dish, stirring occasionally. chilli oil you made in step 3.
4 nests rice noodles of your choice, 2 Cook the noodles following pack 6 Divide the noodles between
such as brown (about 250g) instructions until tender, then serving bowls and top with the
4 tbsp sunflower oil drain, rinse under cold running tahini sauce, cabbage, pickled
1 tbsp Korean red pepper flakes water and drain again. Alternatively, carrots, tofu, toasted sunflower
or pul biber if you prefer warm noodles, cook seeds, herbs and spring onions.
1 tsp ground cumin them at the end just before serving, Drizzle over the carrot pickling
1-2 tsp chilli flakes without rinsing afterwards. liquid and serve.
40g sunflower seeds 3 Heat the sunflower oil in a small GOOD TO KNOW healthy • calcium • fibre • vit c
5 tbsp tahini pan over a medium heat. Tip the red • 1 of 5-a-day
300g silken tofu pepper flakes, cumin, chilli flakes PER SERVING 615 kcals • fat 30g • saturates 4g •
carbs 62g • sugars 11g • fibre 9g • protein 19g •
1 tbsp soy sauce and a large pinch of salt into a small
salt 0.9g
150g white cabbage, sprouts or any heatproof bowl. When the oil is
other cabbage, thinly shredded shimmering (be careful not to let it
50g soft herbs of your choice smoke), carefully pour it over the
(such as coriander, mint, dill or spice mixture in the bowl, stirring to
a mixture), leaves picked coat everything in the oil. Set aside.
3 spring onions, trimmed 4 Return the pan to a medium-low
and finely sliced heat and toast the sunflower seeds
for 3-5 mins until just turning

Joe Woodhouse grew up on farms in Cambridge and

Scarborough. He trained as a chef and worked in restaurants
before embarking on a career as a food writer, food stylist
and food and travel photographer. Joe has been a vegetarian
since the age of 10 and enjoys cooking plant-based meals
for his young family.

10 bbcgoodfood.com JANUARY 2024

 main event

Use up any crunchy veg

you have, like cucumbers

JANUARY 2024 bbcgoodfood.com 11

 Broccoli stem falafel bowl
This not only looks gorgeous, it’s packed with nutrient-dense ingredients.
To reduce food waste, the falafel are made using an ingredient that’s often
discarded – broccoli stalks. Blitzed into the chickpea base, they add texture
and fibre. Consider also swapping rice for other grains. Here, we’ve used
quinoa, but barley or freekeh are also good. Cassie Best
SERVES 4 PREP 25 mins plus 2 tbsp extra virgin olive
chilling COOK 20 mins EASY or rapeseed oil 3 Toss the pitta triangles and
V Gfalafel only squeeze of lemon juice pumpkin seeds with the oil, cumin
For the dressing seeds and chilli flakes, then spread
2 pittas, cut into small triangles 1 tbsp tahini out on a baking tray and bake at
50g pumpkin or sunflower seeds 2 tsp honey or maple syrup 200C/180C fan/gas 6 for 8-10 mins
1
1 tbsp olive or rapeseed oil /2 lemon, juiced until crisp and toasted. Or, do this in
pinch each of cumin seeds 3 tbsp extra virgin olive or an air-fryer at 200C, tossing the
and chilli flakes rapeseed oil mixture halfway through.
160g baby spinach or other soft 4 Line a baking tray with
green salad leaves 1 First, make the falafel. Put all the parchment (or cut a piece to fit the
200g cooked grains of your choice ingredients in a food processor, basket of your air-fryer), brush the
(we used quinoa) except the oil, and season well. Blitz parchment with a little oil and
2 carrots, finely shredded or grated to a paste, scraping down the sides arrange the falafel on the tray. Cook
2 baby cucumbers, sliced, or ¼ large of the bowl a couple of times until for 12-15 mins, turning halfway
cucumber, chopped you have a smooth mixture. Lightly through, until crisp and golden.
2 tsp honey or maple syrup oil a dessertspoon and your hands. Once cool, the falafel will keep chilled
For the broccoli stalk falafel Scoop a little of the falafel mixture or for up to two days – they will firm
1 raw broccoli stalk (about 100g), into your hands, then roll into a ball up as they cool. Reheat or eat cold.
quartered lengthways and sliced the size of a large cherry tomato. 5 Mix all the ingredients for the
400g can chickpeas, drained Flatten gently into a disc – the dressing together. Divide the
½ tsp baking powder mixture will feel quite soft at this spinach between four shallow bowls
2 tsp ground cumin, plus a pinch stage. Repeat to make 12 falafel in or plates, and top with the grains
1 tsp ground coriander total, then put on a plate and keep (reheat these if you like, or serve
2 garlic cloves chilled until you’re ready to serve. cold), then the carrots, cucumbers,
1 lemon, zested Will keep chilled for up to 24 hrs. pitta chips and falafel. Generously
small bunch of parsley, 2 To make the hummus, drain the spoon the hummus into the bowls,
roughly chopped, reserving a few chickpeas, reserving the liquid from then drizzle over the dressing and
whole leaves to serve the can, then tip into a blender along sprinkle over the roasted pumpkin
flavourless oil, for rolling and with a splash of the reserved liquid, seeds and a few whole parsley
the baking tray the beetroot, garlic, tahini, oil, to serve.
For the beetroot hummus lemon juice and 1 tsp sea salt. Blitz GOOD TO KNOW calcium • folate • fibre • vit c •
400g can chickpeas to a smooth purée, adding more of iron • 3 of 5-a-day
100g cooked beetroot, drained the reserved chickpea liquid if the PER SERVING 766 kcals • fat 39g • saturates 5g •
carbs 68g • sugars 14g • fibre 17g • protein 26g •
1 garlic clove purée is too thick. Set aside in the
salt 1.9g
2 tbsp tahini fridge with the falafel. Will keep
chilled for up to two days.

12 bbcgoodfood.com JANUARY 2024

 main event

Hummus gets a
vibrant makeover
with beetroot

JANUARY 2024 bbcgoodfood.com 13

 Potato, leek & chorizo soup
In colder months, brothy soups and stews provide sustaining warmth.
This is an old favourite – one of those holy grail recipes that’s both
deeply flavourful and easy to make with a few seasonal ingredients.
Seasonal eating is something I’m passionate about – we should be
making the most of local produce in the season in which it’s supposed
to be grown, instead of using ingredients flown across the world.
That way, it’s at its most nutritious and flavourful, and you’ll
support local farmers. Julius Roberts

SERVES 4-6 PREP 10 mins leeks should be almost falling apart

COOK 45 mins EASY and very tender when pierced with
a knife, and the stock should be
850g potatoes (such as Maris Piper shimmering with the fat from the
or any floury variety), cut into chorizo. Season to taste, then
2cm chunks remove from the heat and stir
1.6 litres chicken stock (see tip through the parsley. Leave to rest
below) for 5 mins, then ladle into deep
3 large leeks, sliced into bowls, grind over a little black
thick rounds pepper, if you like, and serve
225g cooking chorizo, skin with thick slices of sourdough.
removed, thickly sliced (or GOOD TO KNOW low cal • fibre • vit c • 1 of 5-a-day
use smoked lardons) PER SERVING (6) 307 kcals • fat 13g • saturates 5g •
40g finely chopped parsley carbs 25g • sugars 3g • fibre 6g • protein 19g •
salt 2.9g
sourdough or other crusty bread,
to serve
tip
1 Tip the potatoes into a large pan Homemade chicken stock
with the stock and a large pinch of Making your own chicken stock is a
great way to extract every bit of flavour
salt. Bring to a simmer and cook from the carcass, which is otherwise
for 10 mins. discarded. Whenever you roast a
2 Meanwhile, put the leeks in a bowl chicken, put the carcass in the freezer
until you have a few saved. Put the
and rinse to remove any grit. Add bones in a pan, cover with water
the leeks and chorizo to the pan, and add 1 carrot, 1 celery stick,
season and simmer for another 1 chopped onion, 2 bay leaves and
6 peppercorns. Simmer for 1 hr (or
15-20 mins until the leeks and cook in a pressure cooker for 30 mins),
potatoes are cooked through. then strain. Leave the stock to cool
3 When ready, the potatoes and completely, then freeze in airtight
containers to use in soups or stews.

Former chef turned farmer Julius Roberts is

on a mission to live a self-sufficient life on his
family smallholding in Dorset. Julius’ first book,
The Farm Table was published in 2023.

14 bbcgoodfood.com JANUARY 2024

 main event

ake meat
go further

JANUARY 2024 bbcgoodfood.com 15

 Harissa broccoli & flatbreads
This veggie one-pan meal is a winner, with just five ingredients plus
salt and oil. The no-knead flatbreads couldn’t be simpler, and are
great for when you feel like you’ve nothing in the house to eat. I’ve used
Greek-style yogurt here, but you can use any natural yogurt. The same
goes for the harissa – if it isn’t something you have, swap it for a hot
sauce and adjust the amount to your liking. Eating for the planet can
start with small steps, like enjoying more veg and less meat.
Sophie Godwin
SERVES 2 PREP 10 mins through the harissa oil, tossing
COOK 15-20 mins EASY V to coat. Season. Transfer to a plate
and cover to keep warm.
90g self-raising flour, plus 4 Cut the flatbread dough in half.
extra for dusting Lightly dust the work surface with
8 tbsp thick natural yogurt (such flour, then roll each half out into
as Greek-style) a roughly circular flatbread, about
1
2 /2 tbsp olive oil, or rapeseed oil the size of the base of a medium
200g long-stemmed or regular frying pan (around 15cm).
broccoli, cut into florets if regular 5 Return the pan to a high heat
1 tbsp harissa, plus extra to (no need to wash it first). Lay
serve (optional) a flatbread in the pan and cook
2 eggs for 45 seconds-1 min on each
side until puffed up with some
1 Weigh the flour into a bowl and charring in spots. Repeat with
add half the yogurt and a large pinch the remaining dough and serve
of salt. Mix to form a wet dough. one flatbread on each plate.
Cover with a tea towel and leave to 6 Heat the remaining 1 tbsp oil in
rest for 10 mins. the pan over a low heat and fry the
2 Meanwhile, heat 1/2 tbsp of the eggs to your liking. Season. Spread
oil in a large non-stick frying pan the remaining yogurt over the
over a medium-high heat and fry flatbreads and top with the broccoli
the broccoli for 3 mins, then pour and a fried egg. Spoon over a little
in 70-100ml water and cook for more harissa, if you like, and grind
3-4 mins more until tender and over some black pepper to taste.
slightly charred (the water helps GOOD TO KNOW calcium • folate • vit c • 1 of 5-a-day
the broccoli steam while it cooks). PER SERVING 533 kcals • fat 25g • saturates 7g •
3 Mix 1 tbsp of the oil with the carbs 49g • sugars 14g • fibre 5g • protein 26g •
salt 1.1g
harissa. Once the broccoli is cooked,
remove from the heat and stir

Sophie Godwin has been a chef and recipe writer for over
10 years. She has a passion for cooking with seasonal
produce, hates waste and loves creating colourful, vegan-
friendly sharing recipes. She has written many cookbooks
over the years, her latest, Sundays, was published last year.

16 bbcgoodfood.com JANUARY 2024

 main event

ake your own

flatbreads rather
than buy them

JANUARY 2024 bbcgoodfood.com 17

 Sweet & sour radicchio with
toasted crumbs & herby lentils
Lentils are effectively carbon-negative, don’t require irrigation, fix
nitrogen in the soil (reducing the need for fertiliser and improving the
soil for the next crops), and are a joy when seasoned well and spiced. Here,
they’re cooked with plenty of herbs and some vinegar. The radicchio and
crumbs provide more flavour and need only minimal cooking.
Ed Smith

SERVES 2 PREP 20 mins 2 mins, then reduce the heat to low

COOK 20-25 mins EASY V just to keep warm.
3 Meanwhile, heat 2 tbsp of the oil
5 tbsp extra virgin olive oil or in a large frying pan over a medium-
rapeseed oil, plus extra for high heat. After 45 seconds or so,
drizzling fry the breadcrumbs for 3-4 mins,
1 small red onion, finely chopped tossing to coat and stirring
15g flat-leaf parsley, leaves occasionally until golden. Reduce
picked and finely chopped, the heat to low, stir in the remaining
stalks finely chopped garlic and parsley leaves, cook for
2 garlic cloves, crushed 1 min, then transfer to a bowl. Wipe
400g can black or green lentils, the pan clean with kitchen paper.
drained 4 Heat another 1 tbsp oil in the pan
15g mint, leaves picked and over a medium-high heat and cook
finely chopped the radicchio leaves for 1 min,
3 tbsp sherry or red wine vinegar turning often using tongs until they
100g sourdough or focaccia, pulsed become glossy and slightly wilted
to fine crumbs in a food processor (you may need to do this in batches
1 radicchio (about 500g), quartered, at first, then put all the leaves in the
cored and leaves separated pan once they’ve all wilted). Make a
gap in the middle using a spoon and
1 Heat 1 tbsp of the oil in a medium add the rest of the vinegar along
saucepan over a medium heat and with 1 tbsp water. Turn off the heat
fry the onion with a pinch of sea salt and quickly stir the leaves around
flakes for 4-5 mins until starting to the pan to wilt further in the steam.
soften but not colour. Season with sea salt and the
2 Add the parsley stalks and half the remaining mint.
garlic to the onions, then tip in the 5 Divide the lentils between two
lentils and 300ml water. Bring to shallow bowls or plates. Drizzle
a simmer and cook for 5 mins, with a little more oil, top with the
shuffling the pan occasionally leaves and any pan juices, and
– when ready, the lentils should be scatter over the crumbs to serve.
loose and a little brothy (but not GOOD TO KNOW healthy • folate • fibre • vit c • iron •
soupy). Add two-thirds of the 3 of 5-a-day
chopped parsley leaves, two-thirds PER SERVING 574 kcals • fat 30g • saturates 4g •
carbs 52g • sugars 6g • fibre 11g • protein 18g •
of the mint, 1 tbsp more oil and
salt 1g
2 tsp of the vinegar. Simmer for

Award-winning food writer Ed Smith is known for his forward-

thinking approach to food. He has written many cookbooks,
including Crave, On the Side and his latest, Welcome to our
Table, a non-fiction book for children co-authored with his
wife Laura Mucha. Ed is a regular contributor to BBC Good
Food as well as national newspapers.

18 bbcgoodfood.com JANUARY 2024

 Shoot director LAURIE NEWMAN | Food stylist LIZZIE HARRIS | Stylist MYLES NEW
main event

JANUARY 2024 bbcgoodfood.com 19

friendly lentils
Opt for planet-
 voices

What’s your best

feelgood food?
Chefs and restaurateurs share their
go-to comfort dishes interviews TONY NAYLOR

Chicken pie
“Soup-y, stew-y
and meaty, with
a perfect, buttery
crust – pie is the
ultimate January
food. I prefer lighter
meats, such as
rabbit or chicken (I’m half-American, so
chicken pot pies are my thing) cooked
with wine, thyme, shallots, garlic and
chicken stock. I don’t want a béchamel or
thick, floury sauce; I want rich, dripping
juices. And, 100%, I’m making my
shortcrust pastry – you’ll get the flakiest
results by shortening your flour with butter
by hand, no machines. With pie, I want
mashed potatoes: half-potato, half-butter
and really well seasoned.” Anna Søgaard,
head chef, Bistro Freddie, London

20 bbcgoodfood.com JANUARY 2024

 voices
Tortellini in brodo
The steam coming off tortellini in
brodo [broth] has a magical hold over
me. I grew up in Emilia-Romagna,
where tortellini hail from. One of my
earliest memories is stealing a
tortellini off the table while my mother
was rolling them. In winter, a bowl of
these in chicken stock is perfect. In
Emilia-Romagna, they’re filled with
diced pork loin, often mortadella,
prosciutto, nutmeg and parmigiano,
and there are rules around their size. Legend has it,
four or five should sit in a soup spoon. Dara Klein,
chef-owner, Tiella at The Compton Arms, London
Siu mai dumplings
“I’m from Kuala Lumpur, and during monsoon
season, it was an after-school treat to eat Gomguk
dim sum at my local Chinese-Malaysian
“This beef bone broth always
shophouse. Shophouses are a combination of
cheers me up, yet makes me
shop, restaurant and roadside stall, with living quarters above. Those
emotional as it makes me think
dumplings remain some of the most comforting foods I’ve ever
of my grandmother. As a child
eaten. In winter, I make batches of siu mai, flavoured with leek, white
in Seoul, we spent lots of time
pepper, ginger, prawns and minced pork or sausagemeat. Served
together. She ran restaurants and
with soy, black vinegar or crispy chilli oil, they’re a delicious quick
I’d play in her kitchens or shop in
meal.” Radhika Mohandas, chef and co-owner, Dorshi, Bridport
the market with her. At home, she
was always cooking, drying veg in
her yard or making ferments. For
a snack, she’d give me gomguk (it can take days to make) and
Lasagne I’d drink it up. Whenever I make it – perhaps served with rice
and radish kimchi – I’m back at Granny’s. Its smell reminds me
In the depths of winter, the comforting
of her intensely.” Seri Nam, chef, Flawd, Manchester
hug a lasagne provides can’t be refused.
It evokes many memories: eating it as a kid,
thinking we were having something fancy,
or working in Italian kitchens and getting
lasagne on my break. In the long stretch
of a British January, it’s the taste of a
Photographs MATT AUSTIN, JAMES MOYLE, RAFFAELLA BICHIRI, ISTOCK/GETTY IMAGES PLUS

Mediterranean summer I wish would arrive

sooner rather than later. Dave Olejnik, owner,
Laynes and Sarto, Leeds

Saturday soup
“Growing up, I was the middle
of five children, and when Mum
cooked this Caribbean soup
(usually eaten on Saturdays),
we’d be rubbing our hands
together. Flavoured with thyme,
spring onion, Jamaican pimento Thai red curry
and scotch bonnet, it’s a hearty,
stew-like dish that warms the “When I first came to York from Algeria, I worked as a waiter in
spirit. It includes carrot, yam and sweet potato, plus a Thai restaurant. It was my first experience of Thai food, and
beef, but you can use chicken, goat or mutton. Mum I was blown away by the flavours. Thai red curry was the first
grated in pumpkin, too. Caribbean-style cornmeal dish I cooked my wife when we started dating and it’s still our
dumplings are key – we always argued about how ideal winter warmer. Coconut milk, shrimp paste, Thai basil,
many we were getting!” Dom Taylor, chef-patron, chillies and lime juice ensure every mouthful is bursting with
The Good Front Room, London flavour.” Tarik Abdeladim, chef-owner, Los Moros, York

JANUARY 2024 bbcgoodfood.com 21

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Cherry & amaretto

semifreddo Pork carnitas taco
with kiwi-jalapeño s Muscovado sugar cheesecake
SERVES 10-12 PREP 35
mins plus cooling and
24 hrs freezing salsa
V G
COOK 20 mins EASY
overnight chilling
SERVES 6 PREP
30 mins COOK SERVES 10-12 PREP 20 mins plus
packed with seasonal cherries 3 hrs 30 mins MORE EFFORT COOK 45 mins MORE EFFORT
this cooling dessert
Celebrate the start of summer with
We’ve made Mexican-st
cherries yle pulled pork a little
450g frozen pitted sweet – which helps keep lighter by using sunflower cheesecake with the simple addition
vegetable or other flavourless
oil, the pork meltingly oil Impart deep caramel flavour into this
200g golden caster sugar tender – and a zingy to coffee for an autumnal dessert.
for the tin
kiwi salsa. of muscovado sugar – it’s an ideal partner
roughly 4 eggs, separated 50ml sunflower
100g amaretti biscuits, oil
1 tbsp amaretto
500g pork belly For the salsa extra 2 tsp vanilla bean paste
broken up
300ml double cream slices, diced into 125g salted butter, melted, plus
2cm cubes 6 kiwis, peeled and 150ml soured cream
25g flaked almonds halved for the tin
Braised sausages & lentils 1kg pork shoulder,
skin removed and
diced into 2cm cubes
2 jalapeños, trimmed
1 onion, peeled and
1 lime, juiced
and halved
halved
250g digestive biscuits
800g full-fat soft cheese
2 tbsp plain flour
1 tbsp treacle
2 tsp dried oregano 4 eggs, beaten
25g coriander, finely 250g soft muscovado sugar
1 tbsp whole black chopped
peppercorns
2 tsp cumin To serve
Add the sugar, a little at a time, beating
SERVES 4 PREP 15 mins COOK 1 hr 15 mins EASY 1 cinnamon stick corn tortillas 1 Heat the oven to 180C/160C fan/ Add
23cm continuously until fully incorporated.
1 orange, juiced, small handful of gas 4. Butter the base and side of a treacle,
hulls reserved coriander leaves with the vanilla, soured cream, flour and
1 onion, peeled and 1 red onion, peeled springform cake tin. Line the base the
halved and sliced (unclip then scrape down the sides. Pour in
With minimal effort, the lentils in this dish become meltingly soft and deeply 1 garlic bulb, halved lime, cut into wedges a large sheet of baking parchment just
across the and eggs, add a pinch of salt and beat until
equator the base, lay the parchment over it
flavoured – an excellent winter warmer. side. combined. Put the tin on a baking tray,
500ml chicken stock clip the ring around it), then line the

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8 pork sausages 2 bay leaves
1 large onion, finely chopped 1 tbsp Dijon mustard
2 carrots, finely chopped small handful of parsley,
2 celery sticks, finely chopped finely chopped

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recipes for
every day

my favourite dish
Winter greens gnocchi p43

midweek meals
Sticky lemon chicken family
traybake p28 Three-bean chilli p40

JANUARY 2024 bbcgoodfood.com 25

meal plan for 4
Feed the family using fresh ingredients
with minimum waste to save you money
recipes HELENA BUSIAKIEWICZ photographs KIM LIGHTBODY

85p
per
serving

Sausage & soy

fried rice, p28

26 bbcgoodfood.com JANUARY 2024

 easy

£1.26
per
serving

Calming green
soup, p28

JANUARY 2024 bbcgoodfood.com 27

Sausage & soy fried rice Calming green soup Sticky lemon
Try a speedy veg-packed fakeaway. This soup is great reheated for chicken traybake
We’ve gone for courgettes and peas lunch if you have any leftovers. Made all in one tray, this recipe
here, but use whatever you have. will save you time and washing up.
SERVES 4 PREP 10 mins
SERVES 4 PREP 15 mins COOK 40 mins EASY V SERVES 4 PREP 10 min
COOK 30 mins EASY COOK 50 min EASY
1 ½ tbsp vegetable oil
1 tbsp vegetable oil 2 red onions, chopped 2 potatoes, about 600g, chopped
4 spring onions, finely sliced 2 garlic cloves, finely grated 1 red onion, sliced
½-1 red chilli, finely chopped 2 tsp cumin seeds 300g pak choi, cut into quarters
3 garlic cloves, finely grated 2 courgettes, roughly chopped 1 tsp vegetable oil
10g ginger, peeled and finely grated 1 large potato, around 300g, peeled 4 skin-on and bone-in chicken thighs
3 sausages, chopped into bite-sized and roughly chopped 2 tbsp honey
pieces (reserve 3 from a 6-pack to 1.3 litres vegetable stock, made 1 lemon, juiced and zested
use in the minestrone on page 30) with a low-salt stock cube 1 tbsp fish sauce
2 courgettes, sliced into half-moons 250g frozen peas 10g ginger, grated
200g frozen peas 400g baby spinach 1 red chilli, thinly sliced
750g cooked jasmine rice (either 20g mint, roughly chopped, a few 10g coriander, roughly chopped
from leftovers or pouches) leaves left whole (to serve) 2 spring onions, sliced
2 tbsp low-sodium soy sauce 150ml pot low-fat natural yogurt, jasmine rice, to serve
1 tsp sesame oil to serve
10g coriander, chopped (keep any 1 Heat the oven to 200C/180C fan/
leftover from the pack for the 1 Heat the oil in a large, deep pan gas 6. Put the potatoes, red onion
chicken traybake and tofu noodles) and cook the onions with a large and pak choi in a large roasting tray,
1 tbsp black sesame seeds (optional) pinch of salt for 10-12 mins until drizzle with the oil and season.
softened but not golden. Add the Nestle the chicken thighs on top.
1 Heat the vegetable oil in a large garlic, cumin seeds, courgettes and 2 Mix the honey with the lemon
frying pan over a medium-high heat. potatoes and cook for 5-6 mins, juice and zest, fish sauce and ginger,
Cook the spring onions, chilli, garlic stirring often, until softened. Cover then spoon over the chicken. Cover
and ginger for 3-4 mins, until with the stock and season well. with foil and bake for 30 mins.
fragrant and starting to turn golden. 2 Bring to the boil, reduce to a 3 After 30 mins, remove the foil and
2 Add the sausage pieces and cook simmer and bubble for 15-20 mins, increase the heat to 220C/200C
for 5-6 mins, until browned at the or until the potatoes are very soft. fan/gas 8. Roast for 20 mins more,
edges. Mix in the courgettes and 3 Pour in the peas and wilt in the until the chicken is cooked through.
cook for another 7-8 mins, stirring spinach in handfuls. Sprinkle in the 4 Serve sprinkled with the chilli,
often, until softened and the chopped mint and cook for 3 mins coriander and spring onions,
sausages are cooked through. more, then blend in a high-powered alongside jasmine rice, if you like.
3 Stir in the peas, rice, soy sauce and blender or using a hand blender. GOOD TO KNOW low cal • folate • vit c • 1 of 5-a-day •
sesame oil. Cook for 5 mins more, Season, then divide between four gluten free
until everything is piping hot. bowls and top with the yogurt, PER SERVING 409 kcals • fat 14g • saturates 4g •
carbs 41g • sugars 14g • fibre 5g • protein 26g • salt 1.4g
Sprinkle over the coriander and remaining whole mint leaves and
sesame seeds, if using, and serve. a grinding of black pepper.
tip

Shoot director FREDDIE STEWART | Food stylist TROY WILLIS | Stylist FAYE WEARS
GOOD TO KNOW low cal • vit c • 1 of 5-a-day GOOD TO KNOW healthy • low fat • low cal • calcium •
PER SERVING 491 kcals • fat 12g • saturates 3g • folate • fibre • vit c • iron • 3 of 5-a-day If serving with rice, cook an extra 250g
carbs 78g • sugars 6g • fibre 5g • protein 15g • salt 1.2g PER SERVING 281 kcals • fat 7g • saturates 1g • (dried weight) to use in the sausage
carbs 31g • sugars 15g • fibre 10g • protein 13g • salt 1g and soy fried rice recipe (left).

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28 bbcgoodfood.com JANUARY 2024

 easy

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per
serving

JANUARY 2024 bbcgoodfood.com 29

 easy

Sausage & kale

minestrone
Use whatever small pasta
shape is your favourite
for this comforting bowl
of soup and amend the
cooking time according
to pack instructions (or
snap larger pasta into
smaller pieces).

SERVES 4 PREP 10 mins

COOK 40 mins EASY

1 tbsp vegetable oil

1 red onion, finely chopped
3 sausages, skins removed
2 garlic cloves, finely grated
½-1 red chilli, depending on how
much heat you prefer, sliced
½ large head of broccoli, finely
chopped
2 courgettes, sliced into half-moons
200g small pasta, we used ditalini
1.5 litres chicken stock, made with
low-salt chicken stock cube
200g curly kale or cavolo nero,
stalks removed, roughly chopped
1 lemon, zested and juiced
20g parmesan, shaved

1 Heat the oil over a medium heat in

a large, deep pot that has a lid. Cook
the onion for 10 mins, until softened
and golden at the edges.
2 Crumble in the sausages, breaking
them into bite-sized pieces using
a spoon. Cook for 7-8 mins, until
golden and crisp. Stir in the garlic
and chilli.
3 Add the broccoli and courgettes.
Cook for 10-12 mins, until soft, then
pour in the pasta and chicken stock.
Stir to combine, then bring to a boil.
Reduce to a simmer, put the lid on
and cook for 8-10 mins, until the
pasta is almost cooked.
4 Wilt in the kale or cavolo nero
in batches and cook for a further
2-3 mins, until the kale is cooked
and the pasta is al dente. Squeeze
in the lemon juice and season well.
Divide between four bowls and
sprinkle over the lemon zest and
parmesan shavings to serve. Find more
GOOD TO KNOW healthy • low cal • calcium • folate •
£1.48 midweek meals on the
fibre • vit c • 3 of 5-a-day per BBC Good Food app
PER SERVING 408 kcals • fat 15g • saturates 5g • serving Try our app for quick,
carbs 45g • sugars 7g • fibre 10g • protein 18g • salt 1g
easy meals your family
will love, budget meal
plans and more.

30 bbcgoodfood.com JANUARY 2024

Noodles with in the basket of your air-fryer)
crispy tofu
This spicy, vibrant dish is sure
and cook for 15-20 mins, until
crisp and golden.
Timber
to be a weeknight favourite. 2 Meanwhile, cook the noodles
windows
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SERVES 4 PREP 15 mins then rinse well in cold water so
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3 While the noodles are
300g firm tofu, patted dry then cooking, add the oil to a large
sliced into 2cm cubes frying pan over high heat. Once
2 tbsp cornflour shimmering, stir-fry the spring
250g medium egg noodles onions, chilli, ginger and garlic
1 tbsp vegetable oil for 2-3mins. Sprinkle in the WINTER SALE

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2 spring onions, sliced Chinese five-spice and stir to
½-1 red chilli, finely chopped combine, then add the broccoli,
15g ginger, finely grated peppers and peas.
3 garlic cloves, finely grated 4 Cook for 10-12 mins, stirring
1 ½ tsp Chinese five-spice regularly, until softened and
½ large head of broccoli, finely charring at the edges. Stir in OFF
chopped the cooked noodles, soy sauce,
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to serve (optional) with the other half of the lime
10g coriander, chopped juice. Divide the noodles
1 lime, juiced between four bowls and top
with the crispy tofu. Serve with
1 Heat the oven or air-fryer to extra crispy chilli oil, if you like.
220C/200C fan/gas 7. Toss the GOOD TO KNOW calcium • folate • vit c • iron
tofu and cornflour together in a • 2 of 5-a-day
large bowl and season. Tip onto PER SERVING 500 kcals • fat 13g • saturates 2g
• carbs 64g • sugars 10g • fibre 13g • protein
a lined baking tray and spread
26g • salt 1.7g
out to an even layer (or do this

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easy

reduce waste

love your leftovers

Don’t let surplus ingredients go to waste – get creative with these ideas

Smashed potatoes
If you have potatoes leftover from the
calming green soup (p28), try these
smashed potatoes with your next
Sunday roast. Cook 500g peeled
potatoes in a large pan of boiling
salted water, then drain well and leave
to steam-dry for 5 mins. Heat the
oven to 220C/220C fan/gas 7. Put the
potatoes on a baking tray and use a
spatula or fish slice to smash them
down slightly, then drizzle over
2 tbsp olive oil. Season well. Bake
for 30 mins, or until crisp and golden.

Sesame fried eggs

If you have sesame seeds leftover
from the sausage & soy fried rice
Three ways with leftover red onions (p28), heat 2 tbsp vegetable oil in
a frying pan over a medium heat,
sprinkle in 2 tbsp sesame seeds,
then crack 1 egg on top. Sprinkle a
few more sesame seeds on top, and
cook for 2-3 mins until the egg is
cooked to your liking and the seeds
are crisp. Serve on toast or over rice.
Caramelised red Pickled red onions Red onion tarka
onion pasta For an easy savoury To spice up a dhal or curry, heat Hot honey
Heat 2 tbsp olive oil and condiment, combine 2 tbsp ghee or vegetable oil in If you have lots of honey leftover from
15g butter in a large frying 5 tbsp red wine vinegar, a small frying pan over a high heat the sticky lemon chicken traybake
pan over a medium heat and 1 tsp salt, 2 tsp sugar and and cook 1 finely chopped red (p28), this spiced honey makes a great
cook 3 thinly sliced red a splash of water in a small onion for 5-6 mins until golden. addition to lots of dishes. Pour
onions for 35-40 mins until pan, then gently heat until Add 1/2 tsp chilli flakes, 1 tsp 200g honey into a small saucepan,
sticky. Add 1 tbsp balsamic the sugar has dissolved. cumin seeds, 1 tsp coriander along with 2 tbsp hot sauce and
vinegar and 2 sliced garlic Pour the liquid over seeds, 2 chopped garlic cloves 1-2 tsp chilli flakes. Bubble over
cloves. Cook for 2-3 mins, 1 thickly sliced red and a large pinch of salt, and cook a low heat for 3-4 mins, then transfer
toss in 300g cooked pasta, onion. Leave to pickle for for 2 mins more until fragrant to a bowl and leave to cool completely.
a mug of the pasta water and 10-20 mins, then transfer and the seeds are popping. Pour Once cool, transfer to a sterilised jar
100g grated parmesan. to the fridge and chill until over your dhal or curry while and seal. Will keep in a cool, dry place
Season and serve. completely cold. it’s still sizzling. for three months.
Photos GETTY IMAGES

GOOD FOOD & SUSTAINABILITY At Good Food, we seek realistic solutions to avoid food
waste and packaging, and adhere to the three Rs: 1) Reducing food waste 2) Recycling
packaging 3) Reusing food storage packaging and containers. To find out more, go to Discover more ways to use leftovers
bbcgoodfood.com/reduce-reuse-recycle. Listen to the Food Programme’s inspiring on the BBC Good Food Cook Smart
Food Waste Pioneers broadcast on BBC Radio 4, search ‘Food Waste Pioneers’ on BBC Sounds. podcast, hosted by Mallika Basu. Find
out more at bbcgoodfood.com/podcast

32 bbcgoodfood.com JANUARY 2024

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A feast for
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 easy

family

Cosy &
comforting!In the colder months, warm up with these
simple but hearty crowd-pleasing meals
recipes CASSIE BEST, AILSA BURT & SAMUEL GOLDSMITH photographs ELLA MILLER

JANUARY 2024 bbcgoodfood.com 35

36 bbcgoodfood.com JANUARY 2024
 easy

Creamy halloumi
& tomato curry
Halloumi has a bouncy texture
similar to paneer that works
wonderfully here. (If you’re serving
this to young children, you may
want to halve the garam masala.)

SERVES 2-3 PREP 5 mins

COOK 20 mins EASY V G

225g block halloumi

2 tbsp flavourless oil (such as
vegetable or sunflower oil)
1 large onion, chopped
2 garlic cloves, crushed
thumb-sized piece of ginger, grated
2 tsp ground cumin
2 tsp ground coriander
1 tsp turmeric
400g can chopped tomatoes
100ml double cream
80g fresh or frozen baby spinach
2 tsp sugar
1 tbsp garam masala
1 tsp nigella seeds
cooked rice, grains or naan, to serve

1 Cut the halloumi into bite-sized

cubes and set them aside. Heat
1 tbsp of the oil in a large pan over
a medium heat. Add the onion and
cook for about 5 mins, or until it
turns translucent.
2 Add the garlic and ginger to the
pan. Cook for another 2 mins,
stirring frequently, until they
become fragrant. Stir in the cumin,
coriander and turmeric, and cook for
2 mins more. Pour in the tomatoes
and stir well. Simmer for 5-7 mins,
or until the mixture thickens.
3 Reduce the heat and add the
cream. Stir and simmer gently for
3-4 mins until thickened.
4 While the sauce is simmering, heat
the remaining 1 tbsp oil in a separate
pan over a medium-high heat. Fry
the halloumi for 3-4 mins until
golden brown on all sides.
5 Once the halloumi is browned,
add it to the sauce along with the
spinach, sugar and garam masala
and stir to combine. Gently simmer
for 5 mins until the spinach has
wilted or defrosted. If the curry
seems too thick, add a splash of
water or more cream to loosen it.
Scatter with nigella seeds and serve
with rice, grains or naan.
GOOD TO KNOW calcium • 3 of 5-a-day • gluten free
PER SERVING (3) 575 kcals • fat 45g • saturates 24g •
carbs 18g • sugars 14g • fibre 5g • protein 23g • salt 2.3g

JANUARY 2024 bbcgoodfood.com 37

Veggie sausage casserole
SERVES 4 PREP 15-20 mins
COOK 1 hr EASY V

2 tbsp olive oil

8 vegetarian sausages
1 large red onion, finely chopped
2 celery sticks, finely chopped
2 carrots, finely chopped
3 garlic cloves, finely chopped
1 tsp sweet smoked paprika
1 tsp fennel seeds (optional)
few sprigs of thyme, rosemary or
sage
2 tbsp tomato purée
1 tbsp balsamic vinegar
400g can plum tomatoes
250ml vegetable stock
400g can butter beans
60g fresh vegetarian pesto
warm crusty bread, to serve
(optional)

1 Heat the oil in a large flameproof

casserole dish over a medium-high
heat. Once shimmering, add the
sausages and quickly stir to coat
in the oil. Cook for 5-7 mins until
browned all over, then scoop out
and set aside on a plate. Turn the
heat down to medium and stir in the
onion, celery and carrot with a big
pinch of salt. Cook for 8-10 mins
until softened but not coloured.
2 Stir in the garlic, paprika and
fennel seeds, if using, and cook for
another 1-2 mins until fragrant. Stir
in the herb sprigs and the tomato
purée. Stir well to coat everything
and cook for 5 mins until the tomato
purée has caramelised and turned
dark red. Add the vinegar, tomatoes,
stock and beans, along with their
liquid, then rinse out the tomato
can with water and add that too.
Bring to a simmer and return the
sausages to the pan. Simmer gently
for 40-45 mins, stirring frequently,
until the sauce has thickened.
Season to taste, fish out the herb
sprigs and discard.
3 Drizzle over the pesto and
serve with warm crusty bread,
if you like.
GOOD TO KNOW low cal • fibre • 4 of 5-a-day
PER SERVING 300 kcals • fat 13g • saturates 2g •
carbs 27g • sugars 13g • fibre 13g • protein 11g •
salt 1.4g

38 bbcgoodfood.com JANUARY 2024

 easy

Feel-good pasta soup ou

This take on pasta e ceci is like a ke r

ma
hug in a bowl. It should be brothy,

e
cip
so add more water as it cooks if you
need to. As it uses such humble
ov
e r re
c
ingredients, seasoning is key, and
a drizzle of good olive oil and a
scattering of hard, sharp cheese
will really bring it to life. 150g kale, spinach or cavolo nero, to a simmer and cook for 8 mins, or
tough stalks removed and roughly until the pasta is nearly cooked. tip
SERVES 4 PREP 10 mins chopped 3 Add the kale, spinach, or cavolo Don’t throw away
COOK 20 mins EASY V G 1 lemon, zested, plus a squeeze nero to the pan, stirring until the your parmesan
rinds, they add
of juice leaves wilt, this should take just lots of flavour to
1 tbsp olive oil 2 tbsp extra virgin olive oil a few minutes. It should look soupy humble dishes
1 onion, chopped at this point, if the broth has such as this.
Throwing one
3 rosemary sprigs, chopped 1 Heat the oil in a large, deep pan thickened too much, add a little extra in with the
3 large garlic cloves, crushed over a medium heat. Add the onion water. Add the lemon zest and half chickpeas
2 tbsp tomato purée and cook for about 5 mins, or until the grated parmesan, taste the broth and pasta
enhances the
pinch of chilli flakes, plus extra to it turns translucent. Stir in the and add a squeeze of lemon, pinch of umami flavours
serve (optional) rosemary and garlic and sizzle for chilli or a little more salt if needed. as it simmers.
400g can chopped tomatoes another minute, stirring to ensure 4 Ladle into bowls, discarding the Remember to
fish it out before
2 x 400g cans chickpeas, drained the garlic doesn’t burn. Add the cheese rind. Top with the remaining serving.
150g short pasta, such as tubetti tomato purée and a pinch of chili grated cheese, another sprinkling of
or macaroni flakes, if using. Stir and cook for chilli flakes, if you like, and drizzle
1 vegetable or chicken stock cube a couple of minutes. with the extra virgin olive oil.
25g parmesan, pecorino or 2 Stir in the tomatoes, chickpeas and GOOD TO KNOW vit c • iron • 3 of 5-a-day
vegetarian-style hard cheese, pasta. Crumble in the stock cube, add PER SERVING 452 kcals • fat 15g • saturates 3g •
grated, plus a rind if you have one the parmesan rind, if using, and pour carbs 54g • sugars 8g • fibre 12g • protein 19g •
salt 0.9g
(see tip, right) in 1 litre water. Season and stir, bring

JANUARY 2024 bbcgoodfood.com 39

Three-bean chilli
Batch-cook this on a chilly
evening and keep some in the
freezer for quickly heating up
after a long day.

SERVES 6-8 PREP 20 mins

COOK 1 hr 20 mins EASY V

2 tbsp vegetable oil

2 onions, finely chopped
4 garlic cloves, finely chopped
2 yellow peppers, deseeded and
roughly chopped
2 jarred roasted red peppers,
drained and roughly chopped
15g coriander, stalks finely
chopped and leaves left whole
to serve
2 tsp ground cumin
1 tsp ground coriander
¼ tsp ground cinnamon
2 tsp dried oregano
1 tbsp light brown soft sugar
1-2 tbsp chipotle paste (optional)
400g can each black beans,
kidney beans and cannellini
beans
400g can chopped tomatoes
300ml vegetable stock
20g dark chocolate, roughly
chopped
cooked rice, lime wedges, sliced
avocado and soured cream,
to serve

1 Heat the oil in a deep pan or

flameproof casserole dish over
a medium-low heat. Stir in the
onion with a pinch of salt and
cook for 10-12 mins until
softened. Tip in the garlic and
peppers and cook for 5 mins.
Mix in the coriander stalks,
spices, oregano, sugar and
chipotle paste if using. Cook
tip
The chilli can be
for a further 5 mins, until repurposed in lots
everything is well combined of different ways, try
and softened. Pour in the beans, wrapping it in tortillas,
place in a baking dish,
along with their liquid, the spoon over a pre-made
tomatoes and stock. Season tomato sauce, and
well and bring to a simmer. top with lots of grated
cheddar and bake for
2 Leave to simmer on a low 30-40 mins for hearty
heat for 1 hr-1 hr 10 mins until enchiladas.
thickened and reduced. Stir in
the dark chocolate and season
to taste. Serve over rice with
lime wedges, avocado, soured
cream and coriander on top.
GOOD TO KNOW healthy • low cal • fibre • vit c •
2 of 5-a-day
PER SERVING (8) 198 kcals • fat 5g • saturates 1g
• carbs 25g • sugars 10g • fibre 10g • protein 9g •
salt 0.4g

40 bbcgoodfood.com JANUARY 2024

 easy

Chicken & bacon pie 1 Heat the oven to 200C/180C fan/ ovenproof dish (ours was 23cm).
gas 6. Heat the oil in a large, lidded You can freeze the filling at this stage
SERVES 6-8 PREP 30 mins pan over a medium heat and fry the for up to three months, defrost fully Celebrate the
Shoot director RACHEL BAYLY | Food stylist KATIE MARSHALL | Stylist HANNAH WILKINSON

COOK 50 mins-1hr EASY G chicken and bacon until browned and continue making the pie. power of comfort
food with Sheila
(the chicken does not need to be 3 Unwrap the puff pastry and, if Dillion. Search
1 tbsp flavourless oil (such as cooked through at this stage). needed, roll out a little more to The Food
vegetable or sunflower oil) Remove from the pan, leaving the ensure it will cover the dish. Cover Programme
Comfort Food
500g chicken breasts or skinless oil behind, and set aside. the pie dish and remove any excess on BBC Sounds.
and boneless thighs, roughly 2 Tip the onion, carrots, celery, bay pastry before crimping the edges
chopped leaf and thyme into the pan, reduce using your fingers. Use any excess
200g streaky bacon, roughly the heat to medium-low, and cook pastry to decorate the top of the pie.
chopped with the lid on, stirring occasionally, Glaze the pastry all over with beaten
1 onion, roughly chopped for 10-12 mins until the carrot has egg, poke two holes in the top to
2 carrots, roughly chopped softened a little and the onion allow steam to escape, then bake for
1 celery stick, finely chopped is softened but not golden. Stir in 30-40 mins until golden. The pie can
1 bay leaf the wine and cook for 2-3 mins to be frozen, unbaked, for up to three
few sprigs of thyme reduce a little. Tip the cooked months. Cook from frozen for
150ml white wine chicken and bacon back into the 1 hr-1hr 15 mins. Ensure it’s fully
1 tbsp wholegrain mustard pan and mix together. Stir in the cooked through and cover with foil
2 tbsp flour mustard, then the flour, and cook if it’s browning too much. Serve with
250ml chicken stock for 1 min before pouring in the peas or broccoli, if you like.
150ml double cream stock. Season, mix well and bring to PER SERVING (8) 478 kcals • fat 30g • saturates 14g •
320g pack ready-rolled puff pastry a simmer. Reduce the heat and stir carbs 22g • sugars 4g • fibre 3g • protein 24g • salt 1.5g
1 egg, beaten in the cream. Bring back to a
peas or long-stemmed broccoli, to simmer then turn off the heat and
serve (optional) pour the mixture into a large

JANUARY 2024 bbcgoodfood.com 41

 jamie oliver
What I’ve learned from
a lifetime in food
In our new podcast, the celebrity chef shares his passions,
childhood inspirations and outlook for the year ahead
introduction EMILY BURG interview MALLIKA BASU

realised how pioneering they were 4 Preserving the food for

as a kid,” he says. tomorrow, today
Moving to London in his late Keeping sustainability at the
teens, he learned that they were heart, Jamie has hired a full-time
doing something “very special”. member of staff to keep abreast of
“I thought it was normal to have the right food choices for his menu.
seven chefs working in a pub “No disrespect to my chef
kitchen, bake bread every day, colleagues, but I have someone
butcher your own meat and have a that works for us saying what’s
pastry section. Of course, it’s not.” sustainable and what isn’t. I’m told
2 The uniqueness of pubs we can’t buy squid and cuttlefish
to British culture – there are only a few places you
Living above their family pub as can get it and, you know, they’re
a child and teenager, Jamie went on menus everywhere.
to bed every night with the rumble “Even the good people have got
of a 150-cover establishment. to catch up on sustainability. It
“Pubs are beautiful places means that us chefs have to change
– everyone’s welcome. British what we serve. I’m not trying to be
people might not know if they holier than thou. It’s just, you’re
haven’t travelled a lot, but pubs either in or you’re out. I’m not
are really globally unique.” saying we’re perfect, but we
His parents’ pub was the centre definitely try.”
5 The importance of young

F
rom launching Fifteen of the community, a melting pot of
23 years ago, to closing British culture: “The beautiful people in the industry
his last spot five years thing about a pub is that it’s old Jamie’s father, who was the chef at
ago, Jamie’s new restaurant people, young people, poor people, their pub, valued the importance
Catherine Street marks a sports people, farmers, everyone.” of young people in the industry.
comeback to the industry. 3 People are at the heart “Dad used to wake me up in the
Having been born into of everything morning,” he says. “He’d tell me to
hospitality (his parents owned a Now more than ever, Jamie feels get out of bed because people die in
gastropub in Essex for 46 years), that the success of a career in bed. ‘Come on son, let’s have a
at age eight he started lending a hospitality is about having the job’.” Jamie’s father took on other
hand in the pub. He credits this right people surrounding him. young people to help out, too.
to where he is today, along with “It’s about having a team that “I didn’t understand it then, but
his optimistic outlook and the gets the food, gets the energy. you’d have dads with a look like
importance he places on What we want to do is just serve mine; handing these 16-year-old
community in the food industry. people and look after them, love
Portrait of Jamie DAVID COTSWORTH

Talking to Mallika Basu for them and make them feel cosy.”
Jamie Oliver MBE is
the BBC Good Food podcast, At Catherine Street, he wants an award-winning
here are seven things Jamie has to give people food “that’s not chef, restauranteur
learned from a lifetime in food: stretching them too much”. and author. His
book 5 Ingredients
Think Anglo-French with a dash Mediterranean
1 His parents’ high standards in of Italian, such as homemade (£28, Michael
hospitality were not the norm tortellini and cappellacci, but also: Joseph) is
out now. Recipe
Catherine Street is an homage to “lots of pie work, lots of pickling photograph ©
his parents’ pub in Essex. “I never and smoking and curing.” David Loftus, 2023.

42 bbcgoodfood.com JANUARY 2024

 voices
girls and boys over to my dad with
a look of desperation, and dad used
to put them on the buffet, where
we would serve customers and in
one week, that’s it, confidence up.”
6 Eating a wider diversity
of meat and fish
Jamie believes we should re-
familiarise ourselves with eating
game again, and get away from the
mass consumption of certain
meats and fish.“Britain consumes
two-thirds of the of the world’s cod
and haddock. We have five fish
that we eat, primarily.
“In Britain, you’re only ever
30 minutes from a game dealer.
Anything from there can go into
restaurants, from deer and
woodcock, to pigeon, grouse and
snipe. Game helps the countryside,
it helps the farmers. It’s, without
question, more nutritious. There
are some amazing chefs around
the country that celebrate game.”
7 Being grateful
Despite everything going on in the
world, Jamie tries to focus on the
positive. “It’s very easy to get
caught in the news cycle of
darkness. I get it, but every day
when I go to work, I have to be
optimistic, happy and full of
energy. Otherwise, everything
falls apart. I try and teach that to
my kids. You have to consciously
make an effort.”

TRY JAMIE’S SEASONAL

FIVE-INGREDIENT DISH
Winter greens gnocchi
Typically, gnocchi is served like
a pasta course in Italy, but
unconventionally, I love serving it
like you would a potato side, and
this is the most surprising way to 2 Tear the stems out of the cavolo they float to the surface, then drain &
celebrate winter’s brassica bounty. nero and discard, then blanch in and toss in the pan with the green
For more from
a pan of boiling salted water for sauce and chopped cavolo. Crumble Jamie, see the
SERVES 4 as a main or 8 as a side 4 mins. Use tongs to carefully over and fold through most of the January issue of
PREP 10 mins COOK 10 mins transfer two-thirds of the cavolo walnuts, break over the remaining olive magazine
where he shares
EASY V nero straight into a blender, leaving gorgonzola and walnuts, then either a chicken recipe
the pan of water on the heat. serve straightaway or pop under the and signature
50g shelled unsalted walnut halves Remove the remaining cavolo to grill for a few minutes until cocktail from his
new restaurant in
400g cavolo nero a board and roughly chop it. Add beautifully gratinated. Covent Garden.
100g mascarpone the mascarpone and most of the GOOD TO KNOW fibre • vit c • 1 of 5-a-day
100g gorgonzola gorgonzola to the blender and blitz PER SERVING (4) 653 kcals • fat 29g • saturates 14g •
800g potato gnocchi until super-smooth, loosening with carbs 72g • sugars 4g • fibre 7g • protein 21g • salt 1.8g

a splash of cooking water, if needed.

1 Toast the walnuts in a dry frying Taste and season to perfection with Hear guests share more food
stories on the Good Food
pan over a medium heat until sea salt and black pepper. podcast at bbcgoodfood.
golden, then remove from the 3 Cook the gnocchi in the pan of com/podcasts, or scan the
heat and set aside. boiling water for 3 mins, or until QR code for all our podcasts

JANUARY 2024 bbcgoodfood.com 43

 Holidays so good, you’ll
want to stay forever.

coastalcottages.co.uk

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 Your 7-day
flexible
healthy
diet plan
PICK MEALS TO SUIT YOUR GOALS
Whether you aim to eat more healthily
this year or lose a little weight, we
have the meal plan for you
recipes SARA BUENFELD
photographs HANNAH TAYLOR-EDDINGTON
in association with

JANUARY 2024 bbcgoodfood.com 45

 Reach your goals
for a healthier you in 2024
Our nutrition and cookery experts have put together a
week-long flexible plan of quick and simple recipes using Both plans provide…
everyday, fresh ingredients. You can use the table opposite as
a day-by-day guide to meet your goals, whether that’s simply Five-a-day (and more) fruit and veg
to ensure a more balanced, nourishing diet, or to support
steady weight loss while still meeting all your body’s Healthy fats and lean proteins to
nutritional needs – and without sacrificing flavour. The plan achieve nutrition goals
serves two, and can also be easily adapted to suit vegans and
vegetarians (just look for our bonus recipes that use plant- Slow-release carbs for consistent
based alternatives). Apart from the obvious benefits, we’ve energy levels and fewer cravings
devised the plan to help you spend less time shopping and
cooking, and to support you in feeling good this new year. Health-boosting ingredients like
fermented foods and wholegrains

Pick the plan that’s right for you Minimal processed ingredients
and free sugars
CHOOSE THE WEIGHT-LOSS DIET FOR:
• Our calorie-counted plan, providing 1,200-1,500 kcals Bonus content online for expert
per day for a moderate shortfall, leading to steady, advice on how to feel your best
controlled weight loss
• No meal substitutes – just nourishing foods and Easy-to-adapt recipes for vegans
generous portions so you won’t go hungry
• Perfectly balanced dishes ensure all your nutrition
recommendations are achieved tip
If you’re inspired to continue eating
CHOOSE THE HEALTHY EATING PLAN FOR: healthily once the week is over,
• The same delicious, balanced meals, plus snacks and look out for a new Healthy Diet Plan
recipe in every issue of Good Food
desserts to help you eat the recommended number of or go to bbcgoodfood.com/howto/
calories every day (1,400-2,000 kcals) guide/healthy-diet-plan-extra-recipes
• Tasty treats for a nutrition boost that hits the spot

As with any diet or lifestyle change, speak to your GP about

any concerns or health issues before following the plan. For
more information and downloadable shopping lists, go to:
Nutracheck is a top-rated calorie
bbcgoodfood.com/healthy-diet-plan and nutrition tracking app that
enables you to easily log your
calorie intake and monitor
fitness. Download the app or
visit nutracheck.co.uk.

46 bbcgoodfood.com JANUARY 2024

 If you don’t want to lose weight, include the
Your 2-in-1 diet plan snacks and puddings below in your meal plan

Lose weight... ...eat well

breakfast lunch dinner + dessert + snack
Winter Pesto spinach One-pan beef stew Cinnamon
with vegetable Mini apple &
breakfast penne mash
& apricot
blackberry
hash trail mix
p57 OR p53 pudding
sunday p49 find the
Vegan squash stew p58 recipe
online

Cinnamon Tomato soup Puy lentils with Spicy tortilla

seared salmon Mini apple &
porridge & hummus blackberry chips with
with baked crispbreads OR p50 pudding pomegranate
monday bananas hummus
p51 Lentils with soy
& ginger tofu p58 find the
p49 recipe
online

Black forest Pesto spinach Harissa Nut butter Spicy

breakfast penne vegetables slices aubergine with
bowl with quinoa carrot dippers
p57 find the
tuesday p52 recipe find the
online recipe
p48 online

Cinnamon Black bean One-pan beef stew Cinnamon Pear &

with vegetable & apricot peanut
porridge & pineapple mash
with baked salad bowl trail mix crunch
p53
bananas OR
wednesday p55 find the find the
Vegan squash stew recipe recipe
p49 online online

Black forest Puy lentil salad Butter bean Dark chocolate Pear &
breakfast with beetroot curry orange cream peanut
bowl & walnuts crunch
p56 find the
thursday p48 p52 recipe find the
online recipe
online

Black forest Tomato soup Healthy chicken Cinnamon Spicy

pad Thai rice with aubergine with
breakfast & hummus
bowl crispbreads OR pomegranate carrot dippers
friday p51
Vegan pad Thai p58 find the
recipe
p48 online
p54

Winter Butter bean One-pan cod Cinnamon Deconstructed

Find these
breakfast curry wraps & red shrimp recipes
rice with guacamole
hash OR p55 pomegranate online
p57
saturday p49 Vegan winter
p58 find the
one-pan recipe
online
satisfying
breakfasts
Easy and nutritious, these breakfasts
are guaranteed to keep you brimming
with energy until lunchtime

Black forest 800g fortified soya yogurt

breakfast bowl 6 tbsp almond butter
Who would have thought the 15g 85% dark chocolate, chopped
delicious flavours of a black forest 6 tsp toasted three-seed mix
gateau could be so healthy? We’ve handful of mint leaves (optional)
combined cholesterol-lowering
oats with soya yogurt for their 1 Put 300g of the fruit in a bowl with
heart-healthy benefits, and nuts, the oats and yogurt. Blitz with a hand
seeds and berries add to the recipe’s blender until very smooth. Divide
heart-friendly credentials. between six bowls, then top each
bowl with the reserved berries, nut
DAIRY butter, chocolate and seeds.
FREE 2 Serve straightaway or cover and
chill until ready to eat. Will keep
SERVES 6 PREP 5 mins chilled for four days. To serve, scatter
NO COOK EASY V over the mint, if using.
GOOD TO KNOW vegan • healthy • calcium •
500g bag black forest frozen vit c • fibre • 1 of 5-a-day
fruit mix, thawed PER SERVING 337 kcals • fat 16g • saturates 2g •
carbs 31g • sugars 10g • fibre 8g • protein 13g •
180g porridge oats
salt 0.2g

48 bbcgoodfood.com JANUARY 2024

 healthy diet plan

Winter breakfast 2 garlic cloves, chopped

hash 1 green pepper, deseeded
A diet rich in fruit and veg, and diced
especially crucifers like sprouts, 200g large brussels sprouts,
may help lower blood pressure, trimmed and sliced
reduce the risk of heart-related 2 eggs
diseases and support our fight
against some kinds of cancer. 1 Boil the potatoes for 15 mins
until tender. Meanwhile, heat
3 OF the oil in a large non-stick
5-A-DAY frying pan over a medium
heat and fry the onion for
SERVES 2 PREP 15 mins 8 mins, stirring frequently
COOK 35 mins EASY V until starting to colour.
Add the caraway, garlic,
375g potatoes, cut into small pepper and sprouts and
chunks cook for 5 mins more with
1 tbsp rapeseed oil the lid on the pan so they
1 onion (about 200g), chopped steam at the same time.
1
/2 tsp caraway seeds 2 Drain and lightly crush
the cooked potatoes using
a masher. Stir them into the
ake it vegan! vegetables and cook for
5-10 mins, turning occasionally
Use 250g potatoes and cut so the mixture browns.
140g extra firm tofu into 3 Meanwhile, poach the eggs for
cubes. Fry with the onions and a few minutes for a runny yolk
sprouts. Top with 2 tomatoes, or until cooked to your liking.
halved and fried in a little oil Remove from the pan using a slotted
instead of using the eggs. spoon. Serve the hash topped with an
GOOD TO KNOW vegan • healthy • low fat •
egg each.
calcium • folate • vit c • fibre • 4 of 5-a-day • GOOD TO KNOW healthy • folate • vit c • fibre •
gluten free 3 of 5-a-day • gluten free
PER SERVING 352 kcals • fat 12g • PER SERVING 370 kcals • fat 13g • saturates 2g •
saturates 2g • carbs 36g • sugars 15g • carbs 42g • sugars 12g • fibre 12g • protein 15g •
fibre 14g • protein 17g • salt 0.06g salt 0.2g

Cinnamon porridge then turn the heat to low, stirring

with baked bananas often, for 5 mins until thickened.
We’ve added fibre-rich bananas 2 Meanwhile, put the bananas in a
and bio yogurt to this porridge dish with the orange zest and juice.
as it’s rich in beneficial bacteria. Cover and microwave on high for
Including live yogurt regularly in 11/2-2 mins until softened. Tip the
your diet may support the digestive porridge into bowls and top with the
system and aid immune defences. yogurt, bananas and seeds.
GOOD TO KNOW healthy • low fat • calcium • vit c
PER SERVING 360 kcals • fat 9g • saturates 3g •
LOW FAT
carbs 52g • sugars 23g • fibre 5g • protein 14g •
salt 0.3g

SERVES 2 PREP 5 mins

COOK 8 mins EASY V
ake it vegan!
80g porridge oats
150ml semi skimmed milk Use 2 x 80g bananas, 300ml
½ tsp ground cinnamon water and 300ml fortified
1 large ripe banana (120g), halved soya milk to replace the milk,
lengthways and cut in half and use soya yogurt.
½ orange, zested and juiced GOOD TO KNOW vegan • healthy • low fat •
200g plain bio yogurt calcium • folate • vit c • fibre • 4 of 5-a-day
2 tsp toasted three-seed mix gluten free
PER SERVING 352 kcals • fat 12g • saturates
2g • carbs 36g • sugars 15g • fibre 14g •
1 Put the oats, milk, 450ml water and protein 17g • salt 0.06g
cinnamon in a pan. Bring to the boil,

JANUARY 2024 bbcgoodfood.com 49

nutritious Many of our suppers
will convert into a

lunches lunch to enjoy later in

the week. Most are
portable, too – ideal

& dinners if you want to pack

a lunch for work

Puy lentils with 2 onions (350g), finely chopped, 10 mins more, stirring now and
seared salmon 180g celery, thinly sliced then until the vegetables are tender.
Eat half of the lentils here with the 320g carrots, finely diced 3 Drain the lentils and add to the
salmon, then save the rest for the 2 tbsp soft thyme leaves vegetables along with 1 tbsp of the
puy lentil salad, on page 52, and our 1 tbsp wholegrain mustard plus 1 tsp mustard and the vinegar. Measure
vegan recipe, opposite. The NHS 2 tbsp raw apple cider vinegar half the lentils to set aside and use
recommends that we eat oily fish 10g flat-leaf parsley, chopped for lunches later in the week (the
once a week – this includes salmon, 2 skin-on salmon or trout fillets lentil salad on page 52 and the lentil
as it’s high in long-chain omega-3 (260g) recipe opposite). Toss the parsley
fatty acids, which may help keep balsamic vinegar, for drizzling through the lentil and veg mix.
your heart healthy, hormones 4 Spread 1 tsp mustard over the top
balanced and aid brain function. 1 Put the lentils in a pan of water of the salmon. Wipe a non-stick pan
with the bay leaves and bring with a drop of oil and cook the
HIGH to the boil. Continue to boil for salmon skin-side down for about
PROTEIN 10 mins, then turn down the heat 6 mins. Flip the salmon over and
to medium-low and cook for 20 mins cook 4 mins more until cooked
SERVES 2 PREP 15 mins more until the lentils are tender. through. Serve with the lentils, along
COOK 40 mins EASY 2 Meanwhile, heat the oil in a large with a drizzle of balsamic vinegar.
non-stick pan. Add the onion and fry GOOD TO KNOW healthy • iron • fibre • vit c •
160g dried puy lentils or over a high heat, stirring frequently, 3 of 5-a-day
lentilles vertes until softened. Add the celery, PER SERVING 519 kcals • fat 25g • saturates 4g •
carbs 29g • sugars 12g • fibre 12g • protein 38g •
2 bay leaves carrots and thyme. Put the lid on,
salt 0.7g
2 tbsp rapeseed oil, plus extra turn down the heat and cook for
for cooking the salmon

50 bbcgoodfood.com JANUARY 2024

 healthy diet plan

ake it vegan!
Lentils with soy
& ginger tofu
Cut 260g extra firm tofu into
thick fingers. Mix 2 finely
grated garlic cloves with
2 tsp balsamic vinegar, 2 tsp
finely grated ginger, and
2 tsp low-salt soy sauce and
use to marinate the tofu. Heat
1 tbsp oil in a non-stick pan
and fry the tofu on all sides
until browned. Serve on half
the lentils (see the recipe, left)
and sprinkle with 4 tsp
toasted three-seed mix. Top
with a little fresh coriander
and some chopped red
chilli. Keep the remaining
lentils for the puy lentil salad
on page 52.
GOOD TO KNOW vegan • healthy • calcium •
iron • vit c • fibre • 3 of 5-a-day
PER SERVING 503 kcals • fat 25g • saturates
3g • carbs 32g • sugars 13g • fibre 14g •
protein 30g • salt 0.9g

Tomato soup & 1 Heat the oil in a large non-stick pan

hummus crispbreads and fry the onions and carrots for
If you like to get organised for the about 10 mins, stirring occasionally,
week ahead, make this on Sunday until softened.
as it keeps well in the fridge. We’ve 2 Stir in the garlic and smoked
packed in the veg, along with red paprika along with the lentils, and
lentils to add texture and protein. cook for about a minute more.
3 Pour in the passata and stock, bring
DAIRY to the boil, then cover and simmer
FREE over a medium heat for 30 mins,
stirring occasionally until the
SERVES 4 PREP 10 mins vegetables are tender. Remove from
COOK 40 mins EASY V G the heat and whizz until smooth
using a hand blender. Eat half now
2 tbsp rapeseed oil then reheat portions in a pan over a
2 large onions, 325g, chopped low heat with a dash of water until
320g carrots, sliced piping hot to eat another day. Will
4 garlic cloves, chopped keep chilled for up to three days.
1 tbsp smoked paprika 4 To serve alongside the soup, spread
100g dried red lentils 2 crispbreads per person with half
690g bottle passata the hummus. Top with half the
1 litre vegetable stock made with cucumber and scatter over half the
1 tbsp bouillon powder olives, thyme and smoked paprika.
For the hummus crisps GOOD TO KNOW vegan • healthy • low fat •
4 multigrain crispbreads low cal • fibre • 4 of 5-a-day
100g reduced-fat hummus PER SERVING 403 kcals • fat 12g • saturates 1g •
carbs 51g • sugars 20g • fibre 15g • protein 15g •
¼ cucumber, sliced
salt 1.5g
6 pitted Nocellara olives, sliced
pinch of thyme leaves
sprinkle of smoked paprika

JANUARY 2024 bbcgoodfood.com 51

Puy lentil salad with
beetroot & walnuts
Walnuts are one of the most
important food sources of plant
compounds called polyphenols.
These guard against inflammation
and damage. The lentil base should
already be in your fridge if you’re
following the diet plan, making this
a very quick and easy lunch recipe.

READY
IN 5

SERVES 2 PREP 5 mins

NO COOK EASY V

½ quantity of the lentil base from

the puy lentils with salmon (p50)
2 cooked beetroots (160g), halved
and sliced
8 walnut halves, roughly chopped
4 tbsp roughly chopped mint
2 handfuls of rocket
balsamic vinegar, for drizzling

1Tip the lentils into two bowls or

lunch containers and top with the
beetroot, walnuts, mint and rocket.
2 Just before eating, drizzle with the
balsamic vinegar and toss together.
GOOD TO KNOW vegan • healthy • iron • vit c •
4 of 5-a-day • gluten free
PER SERVING 495 kcals • fat 27g • saturates 3g •
carbs 38g • sugars 19g • fibre 15g • protein 18g •
salt 0.6g

Harissa vegetables 1 tbsp harissa paste

with quinoa 2 tbsp tomato purée
Protein-rich quinoa and root veg 2 dried apricots, quartered
are a great combo for battling 10g coriander or parsley, chopped,
winter bugs. Plus, ginger may help plus a few extra leaves to serve
protect and heal the gut, while 250g pack cooked red and white
fermented coconut yogurt can quinoa
help balance gut bacteria. 4 tbsp coconut yogurt

ALL OF 1 Heat the oil in a non-stick pan and

YOUR
5-A-DAY fry the vegetables and ginger for
10 mins, stirring frequently, until
SERVES 2 PREP 15 mins softened and starting to colour.
COOK 25 mins EASY V 2 Stir in the stock, harissa, tomato
purée and apricots. Bring to the boil,
1 tbsp rapeseed oil cover and simmer for 15 mins, then
2 red onions (160g), chopped stir in the coriander.
1 green pepper, deseeded and 3 Meanwhile, heat the quinoa
cubed following pack instructions. Serve
1 small sweet potato (200g), peeled with the veg and yogurt with a
and cut into chunks scattering of coriander leaves.
2 large celery sticks (125g), cut into GOOD TO KNOW vegan • healthy • fibre • vit c •
chunky slices 5 of 5-a-day • gluten free
10g ginger, finely chopped PER SERVING 523 kcals • fat 15g • saturates 5g •
carbs 77g • sugars 22g • fibre 15g • protein 12g •
300ml vegetable stock made with
salt 1.6g
2 tsp vegan bouillon powder

52 bbcgoodfood.com JANUARY 2024

 healthy diet plan

One-pan beef stew 1 Heat the oil in a large non-stick pan

with vegetable mash and fry the beef in about three batches
Red meat gets a lot of bad press, but until well browned. Set aside.
if it’s lean and eaten in moderation, 2 Add the mushrooms, bay and
it’s a valuable source of iron, zinc thyme, and cook for about 5 mins.
and B vitamins, while the protein Tip in the onions and garlic, and
may improve muscle growth and cook for a few minutes more
repair. If you’re using a slow cooker, until softened.
pre-fry the meat and veg, then 3 Return the beef to the pan and add
add the other stew ingredients the carrots, stock and tomato purée.
and cook on low for 5 hours. Cover and simmer for 2 hrs until
the meat is tender and the liquid has
ALL OF reduced to a thick gravy.
YOUR
5-A-DAY 4 About 25 mins before the end of
cooking time, make the mash. Bring
SERVES 4 PREP 30 mins a large pan of water to the boil and
COOK 2 hrs 15 mins EASY V G add the swede. Boil for 5 mins,
then add the potato and boil for
2 tbsp rapeseed oil 15-20 mins until tender. Drain and
600g pack lean diced beef mash with plenty of black pepper.
320g large chestnut mushrooms, 5 You can eat half stew and mash
quartered now, then chill the rest to reheat and
2 bay leaves eat another day. Will keep chilled for
2 tbsp thyme leaves up to three days. Reheat the stew in a
4 small red onions (320g), pan until piping hot. The mash can be
quartered reheated in the microwave. Serve
4 garlic cloves, thinly sliced with broccoli and peas, if you like.
320g medium carrots, cut into GOOD TO KNOW healthy • folate • vit c • iron •
chunky lengths fibre • 5 of 5-a-day
600ml vegetable stock made with PER SERVING 522 kcals • fat 15g • saturates 4g •
carbs 52g • sugars 17g • fibre 11g • protein 39g •
1 tbsp veg bouillon powder
salt 1.2g
4 tbsp tomato purée
broccoli and peas, to serve
For the mash
700g swede, peeled and cut
into chunks
850g potatoes, peeled and cut
into chunks

ake it vegan!
Vegan squash stew
Start from step 2, and fry the
mushrooms in the oil with
rosemary instead of thyme.
Omit the carrots and replace
with 320g chunks butternut
squash, 2 x 400g drained
cans chickpeas and 1 tbsp
smoked paprika. Cook for
40 mins. Serve with the mash.
GOOD TO KNOW vegan • healthy • low cal •
low fat • folate • vit c • fibre • 5 of 5-a-day
PER SERVING 471 kcals • fat 10g •
saturates 1g • carbs 70g • sugars 15g •
fibre 16g • protein 17g • salt 1g

JANUARY 2024 bbcgoodfood.com 53

Healthy chicken pad Thai 1 small carrot (60g), peeled into Stir-fry the onion, pepper and carrot
Though chicken breast is leaner, thick ribbons using a veg peeler in the oil for 5 mins to soften, then
chicken thighs are more tender and 3 garlic cloves, sliced add the garlic, chilli and ginger,
have better flavour. Here, they’re 1 red chilli, deseeded and and cook a few minutes more
tossed with brown rice noodles and thinly sliced until fragrant.
stir-fried veg. If you like, omit the 1 tbsp finely grated ginger 3 Add the beansprouts, turn up the
chicken and add chopped omelette, 100g beansprouts heat to high, and stir through the
or try the vegan option (see below). 15g roasted unsalted peanuts peanuts, lime juice and zest and the
2 tbsp lime juice, plus 1 tsp zest soy sauce. Return the chicken to the
1 tbsp low-salt soy sauce pan along with the noodles and
EGG-FREE
15g chopped coriander herbs, and gently toss everything
handful of chopped basil together until heated through. Best
SERVES 2 PREP 20 mins served straightaway.
COOK 12 mins EASY 1 Tip the noodles into a bowl and GOOD TO KNOW healthy • folate • fibre • vit c
soak following pack instructions • 3 of 5-a-day
100g brown flat rice noodles until tender but not soft – you don’t PER SERVING 561 kcals • fat 21g • saturates 4g •
carbs 55g • sugars 13g • fibre 9g • protein 33g •
1 tbsp rapeseed oil want them to become mushy. Drain.
salt 1.4g
2 skinless chicken thigh fillets, 2 Heat the oil in a wok over a
chopped medium-high heat and stir-fry the
1 onion (160g), roughly chopped chicken for 5 mins until cooked.
1 red pepper, deseeded and cut Remove the chicken to a bowl and
into thin slices set aside, keeping the oil in the wok.

ake it vegan
Vegan pad Thai
Omit the chicken. Stir
through 2 tbsp crunchy
peanut butter mixed with
a drop of water to loosen at
the end of the cooking time.
GOOD TO KNOW vegan • healthy • low cal •
folate • fibre • vit c • 3 of 5-a-day
PER SERVING 481 kcals • fat 19g •
saturates 3g • carbs 56g • sugars 14g •
fibre 10g • protein 16g • salt 1.3g

54 bbcgoodfood.com JANUARY 2024

 healthy diet plan

One-pan cod & red shrimp

White fish is an important source
of the mineral iodine, needed for
a healthy metabolism, and it’s also
a great partner to shrimp.

HIGH
PROTEIN

SERVES 2 PREP 15 mins

COOK 35 mins EASY

2 tbsp rapeseed oil

250g baby potatoes, sliced
1 large orange pepper, deseeded
and cut into chunks
1 bay leaf
1 leek, trimmed and thinly sliced
2 large garlic cloves, thinly sliced
200g pack passata
200ml vegetable stock, made with
1 tsp vegetable bouillon powder
10g flat-leaf parsley, chopped ake it vegan
280g pack cod loin, cut into
6 large chunks potatoes Vegan winter
100g frozen wild red shrimp, are tender. one-pan
defrosted and peeled 2 Add the parsley, Make as described, but up the
100g fine trimmed green beans, cod, shrimp and green potato quantity to 300g, and
halved beans, then put the lid on swap the cod and prawns for
and cook for about 7 mins more, 160g baby spinach and 45g
1 Heat the oil in a wide non-stick or until the fish flakes easily when dry roasted peanuts. Add
pan over a medium heat and fry the pressed with a fork. Will keep chilled these right at the end of
potatoes, pepper and bay leaf for overnight, but best served fresh. cooking to wilt the spinach.
5 mins until they start to colour. GOOD TO KNOW healthy • low cal • folate • fibre • GOOD TO KNOW vegan • healthy • folate • fibre •
Add the leek and garlic, cook for vit c • 3 of 5-a-day vit c • iron • 4 of 5-a-day
a few minutes more, then stir in the PER SERVING 440 kcals • fat 14g • saturates 1g • PER SERVING 465 kcals • fat 24g • saturates 3g •
carbs 33g • sugars 13g • fibre 10g • protein 41g • carbs 39g • sugars 14g • fibre 13g • protein 17g •
passata and stock. Bring to a simmer,
salt 1.3g salt 1.3g
cover and cook for 25 mins until the

½-1 red chilli, deseeded and finely

Black bean & pineapple chopped (optional)
salad bowl 400g can black beans, drained
Pineapples are a rich source of 120g fresh prepared pineapple
antioxidants that may reduce the extra virgin olive oil, for drizzling
risk of heart disease, diabetes, and (optional)
some cancers. Combined with
fibre-rich black beans and avocado, 1 Tip the onion into a bowl and pour
they create a tropical-tasting salad. over the lime juice. Massage together
using your fingers to soften. Tip in
NO the avocado and toss to coat in the
COOK lime juice, then add the pepper,
coriander and chilli, if using. Toss
SERVES 2 PREP 10 mins in the beans and divide between
NO COOK EASY two bowls or lunchboxes. Best
served straightaway.
1 small onion (80g), halved 2 Scatter over the pineapple and
and thinly sliced drizzle with a little olive oil before
1 lime, juiced serving, if you like.
1 avocado, peeled, halved, stoned GOOD TO KNOW vegan • healthy • low cal • folate •
and cut into chunks fibre • vit c • 4 of 5-a-day • gluten free
1 red pepper, deseeded and PER SERVING 347 kcals • fat 15g • saturates 3g •
carbs 32g • sugars 13g • fibre 16g • protein 12g •
thinly sliced
salt 0.04g
10g coriander, chopped

JANUARY 2024 bbcgoodfood.com 55

 Butter bean curry 400g can chopped tomatoes 2 Stir the cumin seeds and curry
Butter beans give a vegetarian 1 aubergine (320g), cut into cubes powder into the onions, followed by
curry a really substantial texture. 15g coriander, chopped the tomatoes, aubergine and beans.
We’ve paired them with dark- 250g pouch cooked wholegrain rice Add the stock. Bring to the boil.
skinned aubergines, which are For the raita Reduce the heat to medium-low,
rich in anthocyanins – a pigment 2 small bananas, peeled and cover and simmer for 30 mins until
with antioxidant properties that finely chopped the veg is tender. Stir in half the
protect the cells from damage. 1
/2 lime, juiced coriander. Remove from the heat.
1
/4 cucumber, finely chopped 3 For the raita, toss the banana in the
LOW FAT 1 small red onion (60g), lime juice. Add the cucumber, onion,
finely chopped chilli and remaining coriander.
SERVES 2 PREP 15 mins 1 red chilli, deseeded and sliced Warm the rice following pack
COOK 35 mins EASY V instructions and serve with half the
1 Heat the oil in a non-stick pan over curry and raita. Cool and chill the
2 tbsp rapeseed oil a medium heat and fry the onions rest of the curry and raita to make
2 onions (320g), finely chopped for 8 mins until softened. Add the the curry rolls (opposite). The curry
1 tbsp finely grated ginger ginger, garlic and chilli, and cook for will keep chilled for up to three days.
3 large garlic cloves, finely grated a few minutes more. Measure 300ml The raita keeps chilled for a day.
1 red chilli, deseeded and sliced of the liquid from the cans of butter GOOD TO KNOW vegan • healthy • low fat • fibre •
2 x 400g cans butter beans beans into a jug, and mix in the vit c • iron • 3 of 5-a-day
2 tsp vegan bouillon powder bouillon powder to make a stock PER SERVING 511 kcals • fat 10g • saturates 1g •
carbs 78g • sugars 18g • fibre 17g • protein 17g •
1 tsp cumin seeds (don’t worry if it’s thick or lumpy, as
salt 0.7g
2 tbsp medium curry powder it will dissolve in the pan as it cooks).

56 bbcgoodfood.com JANUARY 2024

 healthy diet plan

Butter bean curry wraps

Use up leftovers from the butter bean
curry (opposite) in these filling
wholemeal tortilla wraps.

LOW FAT

SERVES 2 PREP 10 mins

COOK 3 mins EASY V

2 large wholemeal tortilla wraps

½ portion butter bean curry
(see opposite)
2 handfuls of mixed salad leaves
½ quantity leftover raita (see opposite)

1 Warm the wraps following pack

instructions, or for a few seconds on
each side over the gas flame of the
hob to create a slight char.
2 Reheat the curry in a pan over a low
heat until piping hot (if it’s quite wet,
allow it to reduce slightly). Spread the
curry over the centre of the wraps, then
top with the salad and raita, roll up
tightly and serve straightaway.
GOOD TO KNOW vegan • healthy • low fat • low cal •
fibre • vit c • iron • 3 of 5-a-day
PER SERVING 467 kcals • fat 11g • saturates 2g •
carbs 65g • sugars 21g • fibre 18g • protein 17g •
salt 1.2g

Pesto spinach penne

Tomatoes contain vitamin ,
which will help your body absorb
the iron in the spinach here.

2 OF
5-A-DAY

SERVES 4 PREP 5 mins

COOK 15 mins EASY V

400g wholemeal penne

5 tbsp vegetarian basil pesto
500g baby spinach,
roughly chopped
220g cherry tomatoes, halved

1 Cook the penne following pack

instructions. Meanwhile, heat 4 tbsp
of the pesto in a non-stick pan over
a medium-low heat. Add the spinach
and 2 tbsp water, then cover to wilt.
2 Drain the pasta and toss with the
spinach, the rest of the pesto and the
tomatoes. Serve half. Cool and chill
the rest. Will keep chilled for three
days. Reheat with a splash of water.
GOOD TO KNOW healthy • low fat • low cal • folate •
fibre • vit c • 2 of 5-a-day
PER SERVING 487 kcals • fat 11g • saturates 2g •
carbs 70g • sugars 3g • fibre 11g • protein 16g •
salt 0.6g

JANUARY 2024 bbcgoodfood.com 57

 healthy diet plan

desserts & Eating more healthily

doesn’t have to mean
You can find
more snacks and
desserts online
at bbcgoodfood.

sweet treats missing out on

comforting puds
com/healthy-
diet-plan

cover and cook for 5 mins more until

Mini apple & the berries have just softened.
blackberry puddings 2 Meanwhile, lightly oil four mini
Combine high-fibre blackberries pudding moulds. Using a mould as
and wholemeal bread with apples a template, cut out four rounds from
in these low-fat puds. They’re pretty the bread and use these to line the
enough for dinner parties, and the base of each mould. Trim the crusts
berries are a source of manganese from the offcuts (and reserve these),
and vitamins C and K, which is then use the offcuts and other two
important for bone health. slices of bread, cut into strips, to line
the sides of the moulds. Press gently
LOW to compact the bread a little and
SUGAR
leave some overhanging.
3 Spoon in most of the fruit and
MAKES 4 PREP 15 mins plus 1 hr juice, reserving about 1 tbsp. Fold the
chilling COOK 5 mins EASY V overhanging bread over the fruit and
fill in the gaps with the reserved bits
1 large Cox apple, peeled, cored of crust to completely cover the top.
and finely chopped (about 155g Cover the moulds and press down
prepared weight) firmly to compress the puds. Chill
300g blackberries for about 1 hr to firm up. Will keep
rapeseed oil, for the moulds chilled for up to three days.
6 slices of wholemeal bread 4 To serve, turn two puddings out
small mint sprigs or leaves, onto small plates and top with half
to decorate the reserved fruit and juice and the
100g coconut yogurt mint. Serve with half the yogurt.
GOOD TO KNOW vegan • healthy • low fat • fibre
1 Put the apple in a small pan with • vit c • 1 of 5-a-day
150ml water, cover and simmer for PER SERVING 226 kcals • fat 5g • saturates 3g •
carbs 34g • sugars 10g • fibre 8g • protein 7g •
3 mins to soften. Tip in the berries,
salt 0.6g
Shoot director LAURIE NEWMAN | Food stylist AMY STEPHENSON | Stylist FAYE WEARS

Cinnamon rice 1 Tip the rice into a wide pan and

with pomegranate warm over a low heat. When it starts
Brown basmati rice is perfect for to crackle, stir in the cinnamon and
this recipe as it retains its nutty 225ml water. Cover and simmer for
taste once cooked. 15 mins until the water is absorbed.
2 Add the milk, vanilla and bay
GLUTEN leaf, and continue to simmer,
FREE
uncovered and stirring often,
for 35-40 mins until the rice is
SERVES 4 PREP 5 mins plus cooling tender and the milk has reduced
COOK 35-40 mins EASY V to a creamy consistency.
3 Cool for 5 mins, then spoon two
120g brown basmati rice portions into small serving bowls.
1 tsp ground cinnamon Top each portion with half of the
670g semi-skimmed milk chopped walnuts and a few
2 tsp vanilla extract pomegranate seeds. Leave to cool
1 bay leaf and chill the rest for up to three days.
1 heaped tbsp pomegranate Loosen with a splash of milk before
seeds (18g) serving cold or warm.
4 walnut halves, roughly chopped GOOD TO KNOW healthy • gluten free
PER SERVING 222 kcals • fat 5g • saturates 2g •
carbs 32g • sugars 8g • fibre 1g • protein 9g • salt 0.2g

58 bbcgoodfood.com JANUARY 2024

U leas t e P e f Gut Healt
SUPPORTING YOUR DIGESTIVE SYSTEM

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Grow it,
cook it
We’ve teamed up with our friends
at BBC Gardeners’ World to bring
you a new series – discover tips
for growing your own from expert
Adam Frost, and ideas on how to
cook your harvest from our
food director Cassie Best

Adam Frost is an award-winning British garden designer,

presenter on BBC Two’s Gardeners’ World and also
appears on BBC coverage of the RHS Flower Shows.
@adamfrostdesign

JANUARY 2024 bbcgoodfood.com 61

Savoy cabbage
This cruciferous veg is a versatile addition
to winter menus, bringing delightful crunch
and subtle sweetness. It’s also packed with
nutrients, like vitamins C and K.

Slow-roasted lemon
& tomato butter Savoy
with garlic & dill yogurt
Make the cabbage the star of the
show with this spiced veggie main.

SERVES 4-6 PREP 10 mins

COOK 40 mins EASY V

100g butter, softened

2 tbsp sundried tomato paste
2 small preserved lemons (or 1 large),
seeds and flesh discarded, rind
finely chopped
½ tsp pul biber (chilli flakes),
plus extra to serve
1 tsp cumin seeds
1 small Savoy cabbage
200g Greek-style
yogurt
1 garlic clove,
finely chopped
10g dill, finely chopped
flaked almonds, to serve
cooked rice, to serve

1 Mash the butter, tomato paste,

preserved lemon, chilli flakes and
cumin with some seasoning. Will
keep covered and chilled for a week.
2 Cut the cabbage through the core
into 6-8 wedges. Spread half the
spiced butter over the base of a large
ovenproof dish and tuck the wedges
on top. Use your hands to spread the
rest of the butter over the cabbage,
working it in between the leaves.
3 Heat the oven to 180C/160C fan/
gas 4. Add 100ml water to the dish
and cover tightly with foil. Roast for
35 mins, then remove the foil and
return to the oven for 15 mins until
the cabbage has caramelised.
4 Meanwhile, mix the yogurt, garlic
and most of the dill with a pinch of
seasoning. Spoon the cabbage juices
over the top of each wedge, scatter
with the remaining dill, extra pul
biber flakes and flaked almonds.
Serve the cabbage with the garlic
yogurt and cooked rice, if you like.
GOOD TO KNOW vit c • 1 of 5-a-day • gluten free
PER SERVING (6) 195 kcals • fat 17g • saturates 11g •
carbs 5g • sugars 4g • fibre 2g • protein 4g • salt 0.5g

62 bbcgoodfood.com JANUARY 2024

 seasonal

A DA M ’ S A DV IC E ON
GROW I NG YOU R OW N

Sowing season
Different cabbages can be
sown at different times of year.
For best results, sow seeds
indoors in pots or trays, 2cm
deep, and put on a sunny
windowsill. After about five
weeks, plant the young
cabbages outdoors.

Planting out
Cabbages do best in a sunny
spot with moist, alkaline soil that
has had plenty of well-rotted
organic matter added, such as
garden compost.
Spacing requirements vary,
depending on the type of
cabbage: grow spring cabbages
25cm apart, with 30cm between
rows; summer cabbages 38cm
apart, with 30cm between rows;
autumn cabbages 45cm apart,
with 45cm between rows; and
winter cabbages 45cm apart,
with 60cm between rows.
The tried-and-tested way of
planting brassica crops (which
include cabbage, cauliflower,
kale, turnips and brussels
sprouts) is to grow them in very
firm soil. Adam says, “I push
down the soil as firmly as I can
– this gives the cabbage root
something to anchor into.”

Harvest
After about 20 weeks, use a
sharp knife to cut the cabbage.
It’s a good idea to leave a 10cm
stalk, as you may get a smaller
second crop from it. Simply
score a shallow cross in the
stump to encourage smaller
cabbages to form.

JANUARY 2024 bbcgoodfood.com 63

Kale
Versatile in salads, smoothies and stir-fries,
kale adds a satisfying crunch and earthy flavour.
This robust leafy green is rich in vitamins A, C
and K, plus calcium, making it a favourite
ingredient with the health-conscious cook.

Zesty kale & blood each segment and the membrane to

orange tabbouleh release the segments – do this over
Tabbouleh is a chopped herb and the bowl of dressing to catch any
grain salad hailing from the drips of juice and put the orange
Middle East. Full of texture and segments into a separate bowl.
flavour, it’s the ideal dish to wake Squeeze any remaining juice from
up your tastebuds in January. the membrane into the dressing.
3 Remove any tough stalks from the
SERVES 2 PREP 20 mins kale (these can be used in another
NO COOK EASY V recipe – see tip, below). Rip or chop
the leaves into smaller pieces and
2 tsp coriander seeds add them to the dressing. Toss
1 tsp pul biber, plus extra to serve the kale through the dressing
1 lemon, zested and juiced with your hands and lightly
3 blood oranges, juiced, scrunch the leaves to soften
plus 1 zested a little. Leave for 10 mins.
1 tbsp white balsamic, or 4 Add the grains, onion,
2 tsp white wine vinegar pistachios and olives and
2 tsp Dijon mustard toss together. Will keep
1 tsp honey covered and chilled for up to
4 tbsp extra virgin olive or two hours. Toss in the herbs
cold-pressed rapeseed oil, and transfer to a platter for
plus a drizzle serving. Top with the orange
100g kale segments, crumbled feta, a
250g cooked grains, such as quinoa drizzle of oil and a sprinkling
or bulgur wheat of chilli flakes.
1
/2 red onion, thinly sliced GOOD TO KNOW calcium • folate • vit c •
50g pistachios, shelled and 2 of 5-a-day
roughly chopped PER SERVING 889 kcals • fat 58g •
saturates 14g • carbs 59g • sugars 19g •
100g pitted green olives,
fibre 16g • protein 24g • salt 3.7g
roughly chopped
10g each mint, dill and parsley,
roughly chopped
100g feta (vegetarian, if needed),
crumbled
tip
1 Tip the coriander seeds into a dry DON’T THROW
frying pan and gently toast over a YOUR STALKS AWAY
Tough kale stalks
medium heat, shaking the pan often end up in the
regularly until aromatic. Lightly bin, but with the right
crush using a pestle and mortar, treatment, they can
bolster a veggie pie,
then transfer to a large bowl. Add pasty filling, hearty
the pul biber, lemon zest and juice, soup or curry. Finely
orange zest, vinegar, mustard, chop them and
add to your recipe
honey, oil and a pinch of salt. at the same time as
2 Use a small, serrated knife to cut other hardy veg
the peel and pith away from the such as carrots,
onion and celery.
zested orange, then cut between

64 bbcgoodfood.com JANUARY 2024

 seasonal

A DA M ’ S A DV IC E ON
GROW I NG YOU R OW N

Sowing season
Seeds can be sown in modules,
indoors or outdoors in warmer
weather and transplanted six to
eight weeks later.

Planting out
Seedlings should be planted
firmly into moist but well-drained
soil, in full sun to partial shade.
Add well-composted manure
to the soil before planting. A good
mulch is also helpful to keep
plants moist and weed-free.
Remove any flower shoots to
encourage the production of
plenty of healthy leaves.

Harvest
Kale can be grown as a
cut-and-come-again crop. Young
tender leaves can be harvested
for salads. If left to mature for
winter greens, plants can be left
in the ground through the winter
months and picked as required for
soups and stews.

JANUARY 2024 bbcgoodfood.com 65

Broccoli
Like cabbage and kale, broccoli is part of the brassica
family. The large heads of deep green buds and thick
stems that we know and love were first developed from
more loosely packed purple sprouting broccoli. It’s
worth looking out for those thin-stemmed varieties
when they come into season.

Tahini miso noodles with to the pan over a medium heat and
crispy broccoli & sausage cook for a few minutes, then add
A deeply umami, soupy bowl of a splash of water to help deglaze the
noodles makes the perfect vehicle pan (lifting the sticky bits off the
for broccoli. The crispy chilli oil bottom). Add the tahini and
topping makes such a difference, 200ml water, and stir for
it’s well worth investing in a jar. a couple of minutes to
bring the flavours togther.
SERVES 2 PREP 15 mins 4 If using ready-cooked
COOK 25 mins EASY noodles, heat them
following pack
3 sausages, skins removed instructions, then add to
2 tsp soy sauce the sauce and simmer
2 tsp sugar gently for 1-2 mins, adding
8-10 spears thin-stemmed broccoli, a splash more water if
halved if long, or a small head of needed – the sauce
regular broccoli, cut into florets should be loose and
2 tsp sesame oil soupy. Reheat the
1 tsp toasted sesame seeds crispy sausage in
1 large garlic clove, crushed a microwave or
15g ginger, grated frying pan, if
4 spring onions, finely sliced, white necessary. Transfer
and green parts separated the noodles to
2 tsp miso paste shallow bowls and
2 tbsp tahini pour over the sauce. Top
200g cooked udon noodles with the sausage, broccoli,
crispy chilli oil, to serve (optional) spring onion greens and
a little crispy chilli oil, if you like.
1 Heat a frying pan over a medium GOOD TO KNOW calcium • folate • fibre • vit c • iron •
heat and fry the sausagemeat for 1 of 5-a-day
8-10 mins, or until brown and PER SERVING 584 kcals • fat 29g • saturates 7g •
carbs 45g • sugars 12g • fibre 15g • protein 29g •
crispy, breaking it up with a spoon.
salt 2.6g
The sausagemeat will release fat as
it cooks, so there’s no need for oil.
Add 1 tsp of the soy sauce and 1 tsp
of the sugar and cook for another
minute, then use a slotted spoon to
scoop the meat out of the pan and
set aside on a plate.
2 Heat the oven or an air-fryer to
180C/160C fan/gas 4. Toss the
broccoli in the sesame oil, sesame
seeds and a pinch of salt and pepper.
Arrange on a baking tray or put in
the basket of the air-fryer. Cook for
12-15 mins until crispy, turning the
pieces over halfway.
3 Meanwhile, add the garlic, ginger,
white parts of the spring onion,
miso and remaining soy and sugar

66 bbcgoodfood.com JANUARY 2024

 seasonal

A DA M ’ S A DV IC E ON
GROW I NG YOU R OW N

Sowing season
If you have a greenhouse, you
can start sowing broccoli seeds in
modules or small pots, from late
winter. Otherwise sow from early
spring. For a steady crop across the
season, sow seeds every six weeks.
Sow two seeds per pot or A LSO I N SE A SON,
module, then thin to the stronger
one when the seedlings have DON ’ T M IS S
appeared and keep watering and
feeding until the plants have four or
five leaves. By this stage the broccoli
plants are ready to plant out.
furred game
We take a deep dive into specialist
Planting out and hyper-seasonal ingredients.
Broccoli does best in fertile
alkaline soil, in full sun. Add OGame is one of those UK ingredients
slow-release fertiliser or well-rotted that meat-eaters should cook with more
compost or manure to prepare the at home. It’s packed with flavour, it has a
beds. Plant broccoli 30cm apart and low carbon footprint and is a more ethical
45cm between rows, so there’s choice over intensively reared meats.
plenty of space for side shoots to Game is classified in two categories,
develop. Firm in well. Water regularly feathered and furred. The furred game we
and feed with a high-nitrogen use and see mostly is venison and rabbit,
fertiliser every two weeks. but it also includes hare and squirrel. It’s
in season all year round, but winter is a
Harvest great time to cook with furred game as its
Depending on the type of flavours pair well with winter ingredients
broccoli you’re growing, you can and its good for slow-cooking. Venison,
start cutting spears about 12 weeks wild rabbit and squirrel can also be a
after sowing. Cut the main, central more ethical choice if they are from
head first, which will trigger the an estate where they are a by-product
development of side of estate management.
shoots. Then continue to
cut the side shoots OSquirrel is probably a step too far for
regularly over the next most, but if you’ve ever tried wood
four to six weeks. pigeon, its meat is very similar. Venison
and rabbit are accessible and a good
entry level game. Venison is a good
replacement for beef steak and mince,
and rabbit is milder in flavour, with a
similar colouring to chicken. As well as
being a traditional choice in UK recipes,
game is eaten all over the world and
stands up well to spices, as Tom Kerridge
proves with his venison keema recipe on
p96. Plus, you can find lots more venison
and rabbit recipes at bbcgoodfood.com.

Scan the QR code for more

tips on growing your own
food with Cassie Best and
Adam Frost on the BBC
Gardeners’ World podcast.

JANUARY 2024 bbcgoodfood.com 67

 How to use up

Each month we show you how to waste less,

make ingredients work harder and last longer
recipes AILSA BURT photographs KIM LIGHTBODY

Flour power
Make sure you get the most out of your grains with our handy tips.

OFlour should be stored in a cool, OBread flours have a higher OToasting flour before
dry place. protein content than plain flour, using it to make a béchamel
which is needed to give bread its or a roux-based sauce will
OWholegrain and seeded flours structure, shape and a good rise. enhance the flavour, giving
can be kept in the freezer as they your sauce greater depth.
have a shorter shelf life than white OPlain flour has a lower protein
flours. They can be used straight content, which makes it ideal for OFor a more tender-crumbed
from frozen, no need to defrost. pastry and cakes. single-layer cake, use some
‘00’ flour. You can substitute up
ODecant and store flour in airtight OIf swapping out white bread flour to half the amount of flour required
containers to prevent pests such for wholemeal bread flour, bear in with ‘00’. However, we wouldn’t
as weevils. mind you may need to increase recommend this for taller, layered
water ratios slightly, as wholemeal cakes as being too tender will
OIf you’re out of self-raising flour, flours can absorb more water. mean the sponge doesn’t have
you can create your own simply by the structure to support the layers.
combining 1 tsp baking powder with OIf you’re making ‘raw’ cookie
100g plain flour. You can scale this dough, you must toast the flour first
up or down as needed. as it should not be consumed raw.

68 bbcgoodfood.com JANUARY 2024

 cook smart

Pear & yogurt spelt cake the core. Put the peel in a food
Spelt flour is rich in fibre and processor, blitz until finely
works well in bakes, giving a chopped, then tip into a jug.
nuttiness and subtle sweetness. Mix in the yogurt, eggs, oil and
This recipe is excellent served a pinch of salt, then set aside.
warm after a Sunday roast. 2 In a large bowl, combine the
sugar, flour, baking powder and
SERVES 10-12 PREP 15 mins cinnamon. Pour the wet mix into
COOK 55 mins EASY V the dry and whisk well to ensure
there are no dry patches. Pour the
125ml sunflower oil, plus extra batter into the tin and arrange
for the tin the pears on top, cut-side down,
3 pears pressing lightly into the batter.
200g Greek-style yogurt, Bake for 55-60 mins until golden
plus extra to serve and a skewer inserted into the
3 eggs middle comes out clean. If the
175g golden caster sugar cake turns brown too quickly,
275g light or dark spelt flour cover with foil.
2 tsp baking powder 3 Leave to cool in the tin for
½ tsp ground cinnamon 10 mins. Heat the honey over a
2 tbsp honey, plus extra to serve low heat or in a microwave until
(optional) loose and runny, then brush over
the cake. Will keep for up to three
1 Heat the oven to 180C/160C fan/ days in the fridge. Serve in slices
gas 4. Oil a round 20cm cake tin with more Greek yogurt and a
and line the base with baking drizzle of extra honey, if you like.
parchment. Peel the pears, PER SERVING (12) 302 kcals • fat 14g • saturates 3g •
reserving the peel, then cut in carbs 36g • sugars 23g • fibre 3g • protein 5g •
half lengthways, trim the tops salt 0.3g

and, using a teaspoon, scoop out

JANUARY 2024 bbcgoodfood.com 69

Make spuds the star
Potatoes are a low-cost ingredient usually relegated to side dishes,
but with a little creativity, you can turn them into so much more.

Waste-nothing loaded
potato wedges
Leave the skins on your potatoes
and use up any cheese and milk
that’s almost past its best with this
recipe, great for Friday nights in.

SERVES 6 PREP 20 mins

COOK 1 hr EASY

120ml vegetable oil

1.5kg Maris Piper potatoes
2 rosemary sprigs
100g chorizo, skin removed and
chopped into ½ cm cubes
2 tbsp plain flour
2 garlic cloves, crushed
½ tsp chilli flakes
250ml milk
75g leftover cheese, grated
(we used a mixture of gruyère
and cheddar)
2 spring onions, finely sliced
10g parsley, finely chopped

1 Heat the oven to 220C/200C fan/

gas 7. Pour the oil into one very
large or two large baking trays and
put in the oven to heat up. Remove
any eyes on the potatoes and give
them a good scrub to clean the
skins. Cut into 2cm-thick wedges
and tip into a saucepan. Cover with
cold water, then add the rosemary
and 1 tbsp fine sea salt. Cover with
a lid and bring to the boil. Allow to
boil for 1 min, then remove from
the heat and drain. Leave to
steam-dry for 5-10 mins.
2 Carefully remove the tray or trays create a paste. Cook for a few
from the oven and gently turn the minutes before adding the milk,
wedges and rosemary in the hot a little at a time, whisking well
oil. Season, then roast for after each addition. Simmer for
50 mins-1 hr, shuffling the wedges 3-5 mins, until thickened, then
around halfway through, until remove from the heat. Stir through
golden and crisp. Meanwhile, heat the cheese until melted, then
a dry pan over a medium-high heat season to taste.
and fry the chorizo for 5-6 mins, 4 Once the potato wedges are
until crispy and the oils have been golden, tip onto a platter, drizzle
released. Remove with a slotted over the cheese sauce, and scatter
spoon and set aside on a plate. the chorizo over the top, along with
You’ll end up with around 2 tbsp oil the spring onions and parsley.
in the pan (if it looks like much GOOD TO KNOW vit c
less, add a drizzle of vegetable oil). PER SERVING 427 kcals • fat 20g • saturates 7g •
3 Tip the flour, garlic and chilli carbs 46g • sugars 4g • fibre 5g • protein 13g •
salt 0.9g
flakes into the pan and stir to

70 bbcgoodfood.com JANUARY 2024

 cook smart

tips
• You can also turn these
into chilli cheese fries by
topping with leftover chilli
con carne and grilling.

• You can reserve the oil

from the roasting trays and
use as cooking oil. Simply
cool and store in a jar.

• You can use bacon,

pancetta or lardons instead
of chorizo if you prefer.

• Leftover chorizo fat can be

kept in a jar in the fridge if
you like. Use as a cooking
oil for a bit of extra flavour.

• For a delicious Korean-

inspired twist, add some
gochujang to the cheese
sauce and top with kimchi.

JANUARY 2024 bbcgoodfood.com 71

 cook smart

Storecupboard marinades
These marinades use up ingredients you may already have, and are a great way
to add some oomph to your cooking

Soy-marinated pork Roasted veg with harissa, Feta brine chicken

sundried tomatoes & lemon
SERVES 4 PREP 5 mins plus at least SERVES 4 PREP 10 mins plus at least
4 hrs marinating COOK 15 mins EASY SERVES 4 PREP 5 mins plus at least 4 hrs marinating COOK 16 mins EASY
30 mins marinating COOK 45 mins
In a bowl, stir together 2 tbsp EASY V Drain off the brine from a 200g pack of
sunflower oil, 50ml soy sauce, 2 tbsp feta into a bowl. Tip in 500g skinless,
Worcestershire sauce, 4 crushed Mix 50g harissa with the zest and juice boneless chicken thighs, plus 2 tbsp
garlic cloves, 1 tbsp Dijon mustard, of 1 lemon, 2 crushed garlic cloves, olive oil, 2 crushed garlic cloves, a
1 tbsp light brown soft sugar and 50g chopped sundried tomatoes and handful of chopped dill or oregano,
a handful of chopped coriander and 3-4 tbsp oil from the jar. Season well 1 finely chopped onion, the zest and
season well with pepper. Tip 4 pork and toss with 500g chopped veg, such juice of 1/2 lemon, and 1 tbsp honey.
shoulder steaks or pork chops into as carrots and cauliflower, ensuring Stir, season with pepper, then cover and
the marinade and rub all over using your everything is well coated. Cover and chill for at least 4 hrs, or up to 24 hrs.
hands to make sure everything is coated. chill for at least 30 mins, or up to 12 hrs. Heat a pan over a medium-high heat.
Cover and chill in the fridge for at least Heat the oven to 160C/140C fan/gas 3. Take the chicken out of the marinade and
4 hrs, or up to 24 hrs. Heat a pan over a Roast the veg for 40-45 mins, until cook for 7-8 mins each side, until cooked
medium-high heat and remove the pork tender. Serve over rice, spooning over through and browned. Roughly chop and
from the marinade, letting any excess any of the remaining roasting juices, serve in wraps, sandwiches or on top of
drip off. Cook the pork for 4-5 mins on with a garlicky yogurt dip. (We rice with some feta scattered over.
one side, then flip over and add 4 tbsp used this with vegetables, but it would GOOD TO KNOW vit c • gluten free
of the remaining marinade. Cook for work well on any oily or white fish, or PER SERVING 394 kcals • fat 26g • saturates 10g • carbs 8g •
a further 4-5 mins, basting in the even chicken.) sugars 7g • fibre 1g • protein 31g • salt 1.5g

marinade, until cooked through and GOOD TO KNOW vegan • vit c • 1 of 5-a-day • gluten free
glazed. Excellent served over rice with PER SERVING 171 kcals • fat 10g • saturates 1g • carbs 14g •
some greens. This marinade works very sugars 11g • fibre 5g • protein 4g • salt 0.3g

well with chicken or beef, too.

PER SERVING 338 kcals • fat 15g • saturates 4g • carbs 10g •
sugars 9g • fibre 0.2g • protein 40g • salt 2.7g

72 bbcgoodfood.com JANUARY 2024

 Discover the
UK’s no.1-rated
recipe box
Introducing our weekly
selection of healthy recipes,
curated by BBC Good Food
and sourced and delivered by

High in protein
No refined sugars
No stodgy carbs
Plenty of veg
Full of fibre

Each box is bursting with high-quality,

fresh and seasonal produce, so you
can whip up nutritionally balanced
meals packed with flavour.

From grass-fed British steaks, to vibrant

veggie curries, all the ingredients are
pre-planned and portioned. No restriction,
no impulse shopping and very little chopping.

It’s healthy eating made easy.

SCA N FO R O F F E R
Sustainable
Swap rice for a more eco-friendly grain
in this twist on mushroom risotto
recipe AILSA BURT photograph YUKI SUGIURA

R
ice is a staple for over half who are trying
the world’s population, but to make rice
rising global temperatures production more
and sea levels, along with changes sustainable by planting
in seasonal rain patterns, are all different varieties, using
threatening rice farming. There are precision irrigation and
other sustainability problems, too. allowing the fields to dry out
Conventionally grown, it requires during the growing season so
a vast amount of water to produce, the microbes cannot feed. You
and paddy fields can also contribute can find rice producers who
to greenhouse gas emissions, as the practice this method and also try
microbes found in the flooded out some different grains. Naked
paddies produce methane. Growing or black barley, rye and UK-grown
rice also takes up space, which can quinoa are excellent choices. If
have negative effects for wildlife you want to read more about
habitats and deforestation. There are sustainable practices for rice,
big companies and small producers visit sustainablerice.org.

74 bbcgoodfood.com JANUARY 2024

 cook smart

Mushroom barley ‘risotto’ 120ml white wine and tip in the butter and pearl

Shoot director LAURIE NEWMAN | Food stylist BENJAMINA EBUEHI | Stylist FAYE WEARS
Using pearl barley instead of 800ml vegetable or beef stock barley. Stir to coat the barley in the
rice to make risotto is ideal if 3 tbsp crème fraîche butter, then pour in the wine. Let
you don’t fancy standing over the 40g parmesan or vegetarian it bubble for a minute, and once it
pan constantly stirring as it cooks alternative, finely grated has almost evaporated, pour in the
– you’ll have great texture without ½ lemon, juiced rehydrated porcini along with most
the effort, plus it takes on lots of of their soaking liquid. (Leave the
flavour. Mushrooms provide deep 1 Put the dried mushrooms in a last 50-100ml behind, as this will
umami savouriness making them heatproof bowl, cover with 500ml contain grit.) Pour in the stock and
a great alternative to meat. boiled water and set aside to soak. bring to a simmer. Cook, stirring
Heat 2 tbsp oil in a large, wide pan occasionally, for 1 hr until the pearl
SERVES 4 PREP 20 mins over a high heat and cook the barley is tender with a little bite.
COOK 1 hr 30 mins EASY V chestnut mushrooms until deeply 3 Stir through the fried chestnut
browned, about 10 mins. Transfer mushrooms, crème fraîche and
20g dried porcini mushrooms to a bowl and set aside. Turn the most of the cheese. Season well
3 tbsp flavourless oil, such as heat down to medium and pour the with salt, pepper and lemon juice.
sunflower or vegetable rest of the oil into the pan, then stir Remove and discard the thyme
300g chestnut mushrooms, sliced in the onion with a pinch of salt. sprigs, and serve with the remaining
1 large onion, finely chopped Cook for 6-8 mins until the onion cheese scattered over the top.
4 garlic cloves, crushed is softened but not coloured. GOOD TO KNOW 2 of 5-a-day
4 thyme sprigs 2 Mix in the garlic and thyme, and PER SERVING 543 kcals • fat 24g • saturates 10g •
2 tbsp butter cook for 2 mins more until fragrant. carbs 57g • sugars 6g • fibre 4g • protein 17g •
salt 0.6g
250g pearl barley Turn the heat up to medium-high

Listen to chef Chet Sharma

of BiBi restaurant talk all
things rice with Tom Kerridge
on our podcast.

JANUARY 2024 bbcgoodfood.com 75

 Quick & clever
Beat the chill with recipes that don’t
need a lot of prep and use vegetables
that might otherwise go to waste
recipes AILSA BURT photographs TOM REGESTER
Th
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icke
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76 bbcgoodfood.com JANUARY 2024

 cook smart
Ca
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,p 78
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JANUARY 2024 bbcgoodfood.com 77

 cook smart

Cauliflower & broccoli Thai-inspired coconut Roasted vegetable soup

soup with seedy crumble chicken soup with halloumi ‘croutons’
You can use frozen cauliflower This warming, creamy soup Very simple and quick to throw
and broccoli for this recipe if you is made with chicken and together, this soup is made using
like. The cheesy, seedy crumble is mushrooms, but you can swap mainly storecupboard ingredients,
a must-try – it takes this soup to the meat for prawns or squash. and is also keto-friendly.
the next level.
SERVES 4 PREP 10 mins SERVES 6 PREP 10 mins
SERVES 6-8 PREP 20 mins COOK 25 mins EASY COOK 30 mins EASY V
COOK 25 mins EASY V
1 tbsp vegetable or other 2 tbsp olive oil
1 cauliflower (about 700g) flavourless oil 500g pack frozen chargrilled
1 broccoli (about 450g) 2 banana shallots, finely chopped Mediterranean vegetable mix
2 tbsp vegetable or other 1 lemongrass stalk, bashed 4 celery sticks, finely sliced
flavourless oil 2 garlic cloves, crushed 2 garlic cloves, finely chopped
1 large onion, finely chopped 5g galangal, peeled and sliced, 1 tsp onion granules
2 celery sticks, finely chopped or 2 tsp galangal paste 1 tsp dried mixed herbs
2 carrots, finely chopped 1-2 Thai chillies (or to taste, 227g can chopped tomatoes
3 large garlic cloves, finely chopped depending how spicy you 600ml chicken stock
2 tsp ground cumin like it), finely sliced ½ lemon, juiced
1 tsp ground coriander 10g coriander, leaves picked and 10g parsley, finely chopped
1 litre vegetable stock stalks finely chopped For the ‘croutons’
For the crumble 1 tbsp Thai red curry paste 1 tbsp olive oil
2 tsp vegetable or other 400ml can coconut milk 1 tbsp black or white sesame seeds
flavourless oil 400ml chicken stock 200g halloumi, cut into 1cm cubes
50g fresh or dried breadcrumbs 2 chicken breasts, cut into
25g mixed seeds bite-size pieces 1 Heat the oil in a large, deep
pinch of chilli flakes 2 lime leaves (fresh or dried) saucepan over a medium-high heat
25g parmesan or vegetarian 300g white mushrooms, sliced and cook the veg mix, celery and
alternative, finely grated 1 ½ tbsp fish sauce garlic for 10 mins until the veg has
2 tsp golden caster sugar softened and any excess water
1 Remove any wilted or brown 1 lime, juiced has evaporated. Mix in the onion
leaves from the cauliflower. Cut granules, dried herbs, chopped
the cauliflower and broccoli into 1 Heat the oil in a large, deep tomatoes and stock. Bring to a
bite-size florets, then finely chop saucepan over a medium-high heat simmer and cook for 20 mins until
the stalks and remaining leaves. and cook the shallots, lemongrass, the liquid has reduced slightly.
Heat the oil in a large, deep garlic, galangal, chillies, coriander Season and add the lemon
saucepan over a medium heat and stalks and curry paste for 1-2 mins, juice and parsley.
cook all the stalks and leaves, the stirring often until the mixture is 2 Meanwhile, for the croutons, heat
onion, celery, carrot and garlic, fragrant. Pour in the coconut milk the oil in a frying pan over a medium
partially covered with a lid, for and stock, and stir well to release heat. Tip the sesame seeds onto a

Shoot director FREDDIE STEWART | Food stylist LIBBY SILBERMANN | Stylist FAYE WEARS
10 mins until everything is slightly any browned bits on the bottom of shallow dish and press the halloumi
softened. Remove the lid and stir the pan. Simmer for 10-15 mins. pieces in them to coat slightly. Fry,
in the spices and stock. Bring to a 2 Mix in the chicken pieces and turning often until golden all over,
simmer, cook for 5 mins, then stir in lime leaves. Bring to a gentle bubble about 5-7 mins. Divide the soup
the cauliflower and broccoli florets. and cook for 10 mins more until the between bowls and garnish with
Continue cooking, covered, for chicken is cooked through, adding the halloumi ‘croutons’ to serve.
10 mins more until everything is the mushrooms for the final 5 mins. GOOD TO KNOW calcium • 1 of 5-a-day
tender. Remove from the heat and Stir in the fish sauce and sugar, then PER SERVING 286 kcals • fat 20g • saturates 7g •
blitz using a hand blender until add lime juice to taste. Add a splash carbs 9g • sugars 7g • fibre 4g • protein 15g • salt 1.8g

thick and creamy. Season to taste. more fish sauce or sugar, if needed.
2 Meanwhile, for the crumble, heat Remove the lemongrass and
the oil in a small pan over a medium galangal slices, then serve with the
heat and toast the breadcrumbs, coriander leaves sprinkled over.
seeds and chilli flakes for 4-5 mins GOOD TO KNOW vit c • 1 of 5-a-day
until golden and fragrant. Remove PER SERVING 354 kcals • fat 24g • saturates 16g •
from the heat, season and stir in the carbs 9g • sugars 6g • fibre 2g • protein 24g •
salt 2.4g Keto: Diet fad or food
cheese. Sprinkle the crumble over fix? Find out on The Food
the soup to serve. Programme with Dan
Saladino. Search ‘keto’
GOOD TO KNOW healthy • low cal • fibre • vit c
on BBC Sounds.
• 2 of 5-a-day
PER SERVING (8) 161 kcals • fat 8g • saturates 1g •
carbs 12g • sugars 7g • fibre 6g • protein 7g • salt 0.5g

78 bbcgoodfood.com JANUARY 2024

advertisement feature

BEFORE

“Nutracheck’s helped
ĉÐåÐÐăÆďĊťÌÐĊĴ­æ­ðĊ
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told me that my cholesterol was on with their weight loss journeys.”
the rise again. I had two options: Beyond the kitchen, Lee has developed
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 As well as being energy-efficient,
using a slow cooker or air-fryer can
enhance flavours and textures from
meaty mains to mushrooms on toast
recipes SAMUEL GOLDSMITH photographs KAREN THOMAS

Slow cooker lamb shoulder then season well with salt and freshly
Cooking lamb low and slow like this ground black pepper. Heat a large frying
produces very tender, deeply flavoured pan over a medium heat and brown the
meat, with minimal effort. lamb all over – this will take around
10-12 mins. Remove from the pan and
SERVES 4-6 PREP 15 mins set aside. Pour the wine into the pan
COOK 6 hrs 15 mins-8 hrs 15 mins EASY and cook for 1-2 mins to cook off the
alcohol. Turn off the heat.
1.75kg bone-in lamb shoulder 2 Tip the veg and herbs into your slow
2 tsp vegetable or sunflower oil cooker, then lay the lamb on top. Pour in
200ml red wine the stock. Cook on high for 6 hrs or low
2 carrots, roughly chopped for 8 hrs, turning halfway, if you can.
2 onions, quartered 3 Remove the lamb and set aside to rest.
2 sticks celery, roughly chopped Set a sieve or colander over a bowl and
2 bay leaves capture the liquid (either discard the
a few rosemary sprigs vegetables or eat them with the meal
a few thyme sprigs – they’ll be soft but taste great). You can
300ml lamb, chicken or vegetable use the cooking liquid to make a gravy
stock simply by thickening with flour or
potatoes and seasonal greens, cornflour. Serve with potatoes and
to serve (optional) seasonal greens, if you like.
PER SERVING (6) 496 kcals • fat 33g • saturates 15g •
1 Dry the lamb with a clean tea towel or carbs 6g • sugars 4g • fibre 2g • protein 36g •
kitchen paper, rub all over with the oil, salt 0.3g

82 bbcgoodfood.com JANUARY 2024

 cook smart

tip
If you only want to
use the slow cooker
then you don’t have
to brown the meat,
but it does give better
results. You could
also use the sauté
option if you have a
multicooker. If you’re
not browning the
meat, the alcohol
doesn’t have to be
cooked off, but it may
impart a stronger
flavour to the dish.

JANUARY 2024 bbcgoodfood.com 83

Air-fryer mushrooms
on toast
Here’s a speedy brunch or lunch
that can easily be the star of the
show, or be included as part of
a bigger breakfast spread.

SERVES 2 PREP 5 mins

COOK 12-15 mins EASY V

300g chestnut mushrooms,

quartered or sliced
a few thyme sprigs, leaves picked
½ tsp garlic powder
1 tbsp vegetable oil or other neutral
oil, plus extra for the bread
2 slices of sourdough
1 garlic clove, peeled but left whole
(optional)
small handful of chopped parsley
(optional)

1 Tip the mushrooms into a bowl,

scatter over the thyme leaves and
garlic powder, and season. Stir
everything together to combine.
Drizzle over the oil and mix again.
2 Preheat the air-fryer, if necessary,
to 200C. Tip the mushrooms
into the basket and cook for
12-15 mins, mixing up halfway
through, until golden and
beginning to crisp up.
3 A few minutes before the
end of cooking, toast the
bread. If you like, you can
rub the toast with a garlic
clove for extra flavour.
Drizzle with a little oil,
then spoon over the
mushrooms. Scatter
with parsley, if you like.
GOOD TO KNOW vegan • 1 of 5-a-day
PER SERVING 349 kcals • fat 8g •
saturates 1g • carbs 53g • sugars 4g •
fibre 4g • protein 15g • salt 1.6g

tip
The mushrooms will
release water, so ensure
you have an air-fryer that
can manage that.

84 bbcgoodfood.com JANUARY 2024

 cook smart

Rice cooker coconut rice 1 Rinse the rice in a sieve or

Fancy perfectly cooked, fluffy rice colander until the water is much tip
every time? Look no further. less cloudy. Try frying some sliced
2 Tip the rice and oil into the rice onions and stir through
SERVES 4 PREP 5 mins cooker, then pour in the coconut the rice before cooking it.
COOK 30 mins EASY V milk, followed by a can of water. Or top with shop-bought
3 Cook the rice on the correct crispy fried onions.
500g basmati rice setting for long grain white rice,
1 tbsp sunflower or vegetable oil for one cycle of your rice cooker
400g can coconut milk (ours took around 30 mins). Serve
toasted coconut flakes, to serve topped with toasted coconut flakes,
(optional) if you like.
GOOD TO KNOW vegan • gluten free
PER SERVING 622 kcals • fat 22g • saturates 15g •
carbs 93g • sugars 2g • fibre 2g • protein 12g •
salt 0.04g
Shoot director JORDAN EDMONDS-MOORE | Food stylist TROY WILLIS | Stylist HANNAH WILKINSON

JANUARY 2024 bbcgoodfood.com 85

 icrowave magic
Have dinner ready in a flash with these recipes from
Dean Edwards, all without using the oven or hob

86 bbcgoodfood.com JANUARY 2024

 cook smart

Chicken shawarma
couscous
Just let the microwave do its
work, then finish with some
fragrant herbs and crunchy
almonds for a bit of texture.

SERVES 4 PREP 15 mins

COOK 7 mins EASY

400g skinless boneless chicken

thighs, cut into bite-sized pieces
2 tbsp shawarma seasoning
250ml hot chicken stock
200g couscous
50g dried apricots
1 tbsp olive oil
1
/2 lemon, juiced, plus wedges to
serve
To serve
50g flaked almonds
chopped coriander
natural yogurt sprinkled with
shawarma seasoning (optional)

1 Put the chicken in a microwave- Smoky bean enchiladas 2 Meanwhile, pour enough tomato
safe dish measuring about 24 x This Mexican-inspired recipe passata into a microwave-safe
18cm, and coat with the shawarma is made predominantly from baking dish measuring about
seasoning. Ensure the chicken is in storecupboard ingredients. 24 x 18cm to cover the bottom;
an even layer. this will stop the enchiladas
2 Pour in 100ml of the chicken stock SERVES 4 PREP 20 mins from sticking to the dish.
until it comes about one-third of the COOK 11 mins EASY V 3 Spoon a quarter of the bean
way up the chicken. Cover and cook mixture into the centre of a
on full power for 5 mins. Make sure 400g can kidney beans, drained tortilla, roll it up, then place in the
the internal temperature of the 400g can black beans, drained baking dish. Repeat until the
chicken has reached at least 75C 1 green pepper, deseeded and filling is used up and you have four
(using a probe thermometer). chopped stuffed enchiladas, spacing them
3 Sprinkle in the couscous, stir 25g pack taco seasoning out in the dish so there’s a gap
well, then pour over the remaining 500ml tomato passata between each. Pour the remaining
150ml stock. Scatter over the 4 large flour tortillas passata across the length of the
apricots, cover again and cook for 70g Mexican-style chilli cheddar, enchiladas, then scatter over
a further 2 mins. Leave to stand grated the grated cheese.
for 3 mins. crisp salad, soured cream, sliced 4 Cook uncovered on full power
4 Drizzle over the oil and squeeze fresh jalapeños, to serve for 7 mins. Leave to stand for
in some lemon juice to taste, then about 2 mins before serving with
scatter over the flaked almonds and 1 Mix both types of beans, the salad, soured cream and a few
chopped coriander. Serve with pepper, taco seasoning and 150ml sliced jalapeños.
lemon wedges and shawarma of the tomato passata in a large GOOD TO KNOW low fat • low cal • fibre • vit c •
seasoned natural yogurt, if you like. microwave-safe bowl, then 3 of 5-a-day

GOOD TO KNOW low cal

season. Stir well until fully PER SERVING 377 kcals • fat 9g • saturates 4g •
carbs 49g • sugars 8g • fibre 13g • protein 19g •
PER SERVING 418 kcals • fat 11g • saturates 2g • combined, then cover and cook
salt 1.8g
carbs 49g • sugars 6g • fibre 5g • protein 29g • on full power for 4 mins. Leave
salt 0.9g
to stand for 2 mins.

JANUARY 2024 bbcgoodfood.com 87

cook smart

Salted caramel 1 Line a microwave-safe baking colour than when you started. Add
millionaire’s shortbread dish, about 20 x 15cm, with baking up to 1 tsp salt to taste, then pour
parchment. For the base, put the this over the shortbread base.
SERVES 8 PREP 30 mins plus 3 hrs butter in a microwave-safe bowl, Leave to cool for 2 hrs until set.
cooling COOK 20 mins EASY V then heat on full power for 1 min 3 Put the chocolate and butter for
until melted. Stir through the the topping into a microwave-safe
For the base sugar and flour until combined, bowl, then microwave for 1 min.
80g unsalted butter then tip into the prepared dish. Stir well, then cook in 20-second
40g caster sugar Use a spoon to flatten the base into bursts until the chocolate has Recipes are
150g plain flour an even layer, then cook on full melted. Pour the chocolate over the adapted from
Cook Smart
For the caramel power for 4 mins. Set aside. caramel, then smooth out into an Microwave by
397g can condensed milk 2 For the caramel, put the even layer. If you want, sprinkle Dean Edwards
80g unsalted butter, cubed condensed milk, butter and sugar with a small amount of sea salt (£22, Hamlyn) and
not retested by us.
80g caster sugar in the same bowl. Microwave flakes. Leave to cool fully, around Photographs Tom
For the topping on full power for 8 mins, stirring 1 hr, before cutting into eight Regester.
100g dark chocolate, 70% cocoa after every minute, then cook equal-sized pieces.
solids, broken into pieces in 30-second bursts, stirring PER SERVING 542 kcals • fat 30g • saturates 19g •
40g unsalted butter in-between, for another 2-3 mins. carbs 60g • sugars 44g • fibre 2g • protein 7g •
It should be thicker and a darker salt 0.6g

88 bbcgoodfood.com JANUARY 2024

 From holidays
£686pp*

Stay at Le Manoir aux Quat’Saisons and spend

a day at The Raymond Blanc Cookery School
Stays from 1 January-31 March 2024.
See online for more offers

M
ichelin-starred chef Raymond
Blanc has created a unique
gourmet experience at Le
Manoir aux Quat’Saisons, a Belmond Hotel
– a picture-perfect, honey-hued manor
house surrounded by tranquil gardens
and orchards. You’ll learn all about the
ethos and seasonal approach to cooking
at the estate’s excellent cookery school.

HIGHLIGHTS
Learn from expert tutors
Spend the day at The Raymond Blanc
Cookery School at Le Manoir, where the
expert tutors will teach you the skills Stay the night starred restaurant for an additional £230pp,
needed to rustle up creative dishes You’ll be welcomed with a glass of or snuggle up by the fire in the lounge.
from Raymond’s extensive repertoire. champagne and spend the night in one
of the 32 beautifully designed bedrooms, What’s included
Garden tour with a senior gardener all individually decorated with influences One night in a deluxe room with breakfast
You’ll also enjoy a guided tour of the from around the world, inspired by One day in The Raymond Blanc Cookery
orchards and gardens with one of the Raymond’s extensive travels. School for two guests
estate’s senior gardeners, allowing you In the evening, the choice is yours: treat Refreshments throughout the day and
a fascinating insight into the seasonal yourself to room service, ask the concierge an informal lunch
ingredients used in Le Manoir’s award- to recommend a local pub, book the seven- A guided tour of the 11 gardens and
winning restaurant. course dinner in Le Manoir’s two-Michelin- orchards with a senior gardener

TO BOOK
Call 03301 732 550 and quote BBC GOOD FOOD, or for
more information visit gf.tripsmiths.com/lemanoir
Exclusive offer for BBC Good Food readers: all bookings will receive
two free standard tickets to one of the BBC Good Food Shows**
For more great offers from BBC Good Food, visit bbcgoodfood.com/reader-offers
Terms & conditions *From price is per person, based on two people sharing a deluxe room for a one-night stay. Offer subject to availability and valid for Sunday to Thursday night stays between January
and March 2024 and blackout dates may apply. Price and itinerary correct at time of print but may be subject to change. Dinner supplement: £230pp. Deposit required. Supplements available for extra
nights and upgraded rooms. Local charges such as tourist tax may apply. Travel insurance is not included and should be taken out at time of booking. Images used may not reflect your actual tour
experience. This holiday may be sold through other selected brands. Tour is operated by and subject to the booking conditions of Belmond. **BBC Good Food (published by Immediate Media Company
London Limited) will contact you after your holiday to arrange tickets for your chosen show (excludes Saturday entry). Please see BBC Good Food’s privacy policy at policies.immediate.co.uk/privacy for
details of how your personal information may be used to make these arrangements.

JANUARY 2024 bbcgoodfood.com 89

 cook smart

blenders
Pack in more fruit and veg this new year with our pick of
the best blenders and smoothie makers words IMOGEN HOPE

Best mid-priced
Best for the countertop Ninja Foodi Power Best for style
KitchenAid K400 Artisan Nutri Blender 2-in-1 and substance
This eye-catching blender comes in There’s a lot to love about this Smeg BLF01 50 Retro Style
a range of colours, including candy smoothie maker from Ninja. It has a Whether you’re kitting out a
apple red and pistachio, so it’ll stand powerful engine, pre-set functions, retro-style kitchen or simply
out on your countertop. reasonable price tag and moderate need an efficient machine
(With a weighty body and footprint. You get a cup with a spout that does the job well, this
glass jug, this machine is lid and a cup for storage with the blender from Smeg is a
a bit too hefty to move in machine, so you can blend and take great option. It created one
and out of a cupboard.) your smoothie on the go using one of of the silkiest smoothies on
We like the high-quality the recipes in the booklet provided. test, with no sign of leftover
design and small extra Available from Amazon sediment in the final drink.
touches, like being able to (£79.99), The jug is compact
have the handle on the Very (£79.99) but durable, with an
right or left, depending ergonomic handle.
on your dominant hand. Available from Currys
Available from Harts of (£179), Argos (£180)
Stur (£262.95), John
Lewis & Partners (£299)

HOW WE
CONDUCT OUR
REVIEWS
Best for simplicity We test and research a range
VonShef UltraBlend of products in each category
This model from VonShef is a Best blow-out blender to ensure every budget is
great-value option if you’re simply Sage The Super Q™ represented. Products must
looking to make smoothies on a Blenders can be very noisy, but this meet criteria to be shortlisted
regular basis. The design is simple model from Sage has extra-quiet for testing, which includes
yet effective – you just need to fill credentials. It’s a professional piece nationwide availability
the cup with your ingredients of kit designed with the through an online retailer.
and screw on the blade home-user in mind, Shortlists for testing include
attachment. Plus, it’s easy to including a built-in timer, a minimum of 10 products.
clean, because there aren’t pre-set options, and tools Test matrices feature specified
any hard-to-reach areas. to help scrape down the testing criteria, including
Available from Amazon jug. We found the blending sustainability, energy usage
Prices correct at time of going to print.

(£54.99), VonHaus (£54.99), results to be smooth and packaging. We use Good

B&Q (£54.99) and silky. Food recipes in testing.
Available from Harts
of Stur (£378.95), For more expert
John Lewis & Partners reviews, head to
(£379.95) bbcgoodfood.
com/review or
scan the QR code

90 bbcgoodfood.com JANUARY 2024

 o
25
n sanu
J
aleary
coming next month

Brand-new ideas
for Shrove Tuesday
• Matcha miso pancakes
• Smash burger pancakes
• Rhubarb & custard pancakes Subscribe
now to never
miss an issue

Brilliant Chinese Tom Kerridge’s

budget New Year Valentine’s
ideas menu dinner

Don’t forget You can download every issue on your iPad and mobile
 HOME
COOKING
SERIES

Discover deliciously wholesome meal inspiration for the winter months

Lighter sweet treats

Speedy midweek meals

stores now. Can’t get to the

Out in selected rs at magsdirect.co.uk
shops? Order you
Nutritious fakeaways

Visit the Apple App Store to download

digital issues in the Home Cooking
Series, including Vegetarian, One-Pots
and 30-Minute Meals.
HOME
COOKING Fully tested recipes
SERIES from BBC Good Food
 Make time
for yourself
Weekends are precious
– it’s our time to focus
on what makes us
happy. We all need
to take a break from
work stress, social
media noise and
everyday admin.
Let’s push back on the
pressures of modern
life and reclaim our
downtime to relax,
refresh and reset by
doing what we love.

Be inspired and discover more at

bbcgoodfood.com/feature/weekend
Millionaire flapjacks, p108

Reclaim your
Got friends coming over? Try Tom Kerridge’s game curry. Celebrate
Burns Night with a Scottish feast, make a luxurious take on flapjacks,
or go out to a local food and drink event. Plus, banish those Monday
blues with a mood-boosting sauerkraut recipe

JANUARY 2024 bbcgoodfood.com 93

 Tom Kerridge’s

Shoot director RACHEL BAYLY | Food stylist KATIE MARSHALL | Stylist HANNAH WILKINSON
Consider using sustainable, low-fat game mince
to change things up at the dinner table
photographs ELLA MILLER

C
alling all carnivores! If are ladened in heavy sauces and
there’s one New Year’s rich sides. But, if you take this
food resolution, I think keema for example, game takes
it should be to expand on the on spice as well as any other meat
variety of meats you eat, and try and can be very quick to cook.
and eat more game when it’s in As well as all that, my quick
season. When it comes to game curry (p96) can be made ahead
I think it needs a bit of a ‘rebrand’ or batch-cooked if you like, and it
– it has a reputation for being only freezes well, too. There are a lots
suitable in classic dishes that are of reasons why you should be
celebratory, take a lot of work and eating more venison and game.

Expand on the variety of meats you eat, and try

more game when it’s in season

Our contributing editor Tom Kerridge is a BBC presenter, chef-owner of

restaurants in London and Marlow and cookbook author. You can also listen
to Tom on the BBC Good Food Podcast at bbcgoodfood.com/podcast.
@ChefTomKerridge

94 bbcgoodfood.com JANUARY 2024

 weekend

JANUARY 2024 bbcgoodfood.com 95

 weekend

One-pan venison keema 1 Put all the spices in a deep frying

For maximum fragrance, I like to
make my own spice mixes from
whole spices, but if you’re short on
pan or shallow casserole and toast
over a medium heat for a few
minutes until fragrant. Remove
5 more ideas
time, then just add 1 tbsp of your from the heat and crush to a fine yGarlic yogurt yLamb or beef
favourite curry powder instead. powder using a pestle and mortar. A yogurt-based sauce I’ve made this recipe
2 Drizzle the oil into the same works well alongside to show how versatile
SERVES 4 PREP 5-10 mins pan and place over a medium-high the heat of the chilli venison is, but if it’s
COOK 25-30 mins EASY heat. Cook the venison for 10 mins and the richness of the hard to find, then use
until crisp – if the meat releases venison. Mix 150g lean beef or lamb
For the spice mix some liquid while it cooks, keep plain yogurt with mince instead.
1 tsp coriander seeds cooking until the liquid evaporates 2 crushed or finely
½ tsp black peppercorns and the mince starts to brown. Add grated garlic cloves yKeema samosas
1 tbsp cumin seeds the onion and sizzle everything for and about 1 tbsp finely Any leftover mix can
½ tsp ground turmeric another 5 mins until the onion has chopped coriander be stuffed into venison
½ cinnamon stick, broken up softened. Stir in the garlic and stalks. Season with samosas or venison
2 cloves ginger and cook for 3-4 mins more. salt and pepper. curry puffs using a
3 cardamom pods, crushed Stir in the spice mix and tomatoes, sheet of shop-bought
2 dried bay leaves and continue cooking for 2 mins. yQuick pickled puff pastry. Simply
For the keema 3 Pour over 200ml water and bring red onions bake according to
3 tbsp sunflower oil to a simmer, then bubble until the I love the burst of pack instructions.
500g venison mince liquid is reduced by half. When the freshness this easy
1 onion, finely chopped mixture is thick and saucy, scatter pickle brings to ySpiced cottage pie
4 garlic cloves, finely chopped in the chillies and peas and everything. Finely Boil 4 sweet potatoes
thumb-sized piece of ginger, warm through until the peas are slice 1 red onion along with 4 normal
finely chopped completely defrosted. Season, then and scrunch in a bowl potatoes until soft,
½ x 400g can chopped tomatoes stir through the herbs just before with a large pinch of then mash with a knob
(freeze the rest) or 227g can serving. Serve with garlic yogurt salt, a small pinch of of butter. Spread this
chopped tomatoes, or use and quick pickled red onions (see white caster sugar over any leftover spiced
2 medium fresh tomatoes, recipes, right) along with naan, and 1 tsp cumin seeds. mince in a pie dish, top
chopped chutney, and steamed basmati rice, Squeeze over the juice with grated cheddar,
1-3 green chillies (depending on if you like. of 1/2 lemon, then leave then bake until golden
how much heat you prefer), GOOD TO KNOW healthy • iron • 1 of 5-a-day
to stand for 10 mins. brown.
finely sliced PER SERVING 278 kcals • fat 13g • saturates 3g •
100g frozen peas carbs 9g • sugars 6g • fibre 4g • protein 30g •
salt 0.3g
handful of mint leaves, roughly
chopped
handful of coriander leaves, roughly
chopped
naan, chutney and rice, to serve

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quiz cooks, chefs and producers about their
favourite dish. Plus, on Thursday, cook along with
us in our bonus recipe episode. Listen wherever
you get your podcasts.

96 bbcgoodfood.com JANUARY 2024

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JANUARY 2024 bbcgoodfood.com 97

Burns Night
supper
Celebrate on Thursday 25 January or
at the weekend with comforting,
prep-ahead versions of Scottish classics
recipes JULIE LIN photographs YUKI SUGIURA Whisky sauce

Balmoral chicken

Pan-roasted kale
with lemon

98 bbcgoodfood.com JANUARY 2024

 weekend

Menu
Parsley potato Starter
Smoked mackerel on toasted
cakes crumpets, p102

ain
Balmoral chicken, p100
Parsley potato cakes, p100
Pan-roasted kale with lemon, p102
Whisky sauce, p100

Dessert
Pear & blackberry cranachan, p103

There’s something so joyous about

connecting food with a celebration or
event. When I think of Burns supper,
my brain immediately goes to haggis,
whether it be a meat-based haggis or
a lovely oaty, nutty, spiced vegetarian
haggis. There will forever be room in
my eating repertoire for haggis and
neeps and tatties, but why not try
something a little different this year?
I’ve still included haggis in this menu,
but instead of being the main dish,
it’s stuffed in Balmoral chicken and
served with potato cakes and lemony
kale. When cooking for friends, the
simplicity of the task is non-negotiable
for me – I want to be able to speak to
my friends and enjoy their company.
These Burns supper recipes can all be
prepped in advance, meaning that you
can haphazardly attempt ‘Address to
a Haggis’ or read some of the beautiful
poetry by the talented Scottish female
poet, Liz Lochhead, while sipping on
a neat, delicious dram of whisky.
Happy Burns Night!

Julie Lin is a Malayasian-Scottish

chef and broadcaster. She
appeared on MasterChef in 2014
and has since opened two
restaurants. Her latest is Gaga’s
Kitchen, a Malaysian restaurant in
Glasgow. @julielincooks

JANUARY 2024 bbcgoodfood.com 99

Balmoral chicken Parsley potato cakes them into puck-sized patties,
This is a traditional Scottish dish weighing about 50-60g each.
named after Balmoral Castle in SERVES 4 PREP 30 mins Put them on a tray and chill for
Aberdeenshire. When serving it plus at least 1 hr cooling at least 30 mins to firm up. Will
at a dinner party, to save time, COOK 35 mins EASY V keep chilled for up to 24 hrs.
I prep it all ahead so the chicken is 3 Heat a non-stick pan and fry the
ready to go in the oven, the potato 600g Maris Piper potatoes, potato cakes (no need to use any oil)
cakes formed, ready to be quickly cut into 2cm cubes until they have formed a lovely
pan-fried, and the whisky sauce 2 tbsp (about 30g) butter, plus extra bronze crust on each side. This
made ahead so it can be reheated. to serve (optional) should take 2-4 mins on each side,
35g finely chopped parsley depending on how crispy you like
SERVES 4-6 PREP 20 mins plus 1 hr them. Be careful not to overload the
chilling COOK 35 mins EASY 1 Cook the potatoes in a large pan pan so you can easily flip them.
of boiling salted water until just 4 Serve piping hot (you can keep
2 chicken breasts tender, about 6-8 mins. Drain and them warm in a low oven if you are
10 slices of streaky bacon leave to cool in the colander. Tip prepping other elements of the dish
150g haggis back into the pan with the butter in the meantime) and with a bit of
and parsley, and mash until extra butter on top, if you like.
1 Get two pieces of baking everything is combined, then GOOD TO KNOW vit c • gluten free
parchment ready, both the same season well. Leave to cool PER SERVING 165 kcals • fat 6g • saturates 4g •
size and about double the width of completely, about 30-45 mins. carbs 23g • sugars 1g • fibre 3g • protein 3g • salt 0.1g

the chicken breast. Put one on a 2 Once cool, form the potato cakes
chopping board or surface with the by taking a small handful of the
chicken on top, and cover with the mixture at a time and making
second piece of parchment. Using
a rolling pin, bash the chicken
breasts until they are around 3cm
thick. Keep the baking parchment.
2 Lay 5 rashers of streaky bacon
horizontally on top of a piece of
the reserved parchment. Lay the Pan-roasted kale Whisky sauce
flattened chicken breast on top of with lemon
the bacon vertically. Put up to 75g SERVES 4-6 PREP 5 mins
or a couple of tablespoons of haggis SERVES 4 PREP 5 mins COOK 5-10 mins EASY
in the centre of the butterflied COOK 6-8 mins EASY V
chicken breast, in a log shape. 2 tbsp cracked black peppercorns
Repeat with the second chicken 150g kale 1 ½ chicken stock cubes
breast. Carefully roll each breast 1 tbsp olive oil 400ml double cream
up as tightly as possible. Chill for ½ lemon, juiced 60ml whisky
at least 1 hr, or up to 24 hrs.
3 Heat the oven to 180C/160C fan/ 1 Tip the kale into a bowl and 1 Heat a small dry pan over a
gas 4. Carefully unwrap the chicken, drizzle over the oil. Toss together medium-low heat and toast the

Shoot director LAURIE NEWMAN | Food stylist BENJAMINA EBUEHI | Stylist FAYE WEARS
making sure the bacon is still intact with your hands. black peppercorns for 1-2 mins
and the chicken is still tightly rolled 2 Heat a large saucepan or frying until fragrant.
with the seam-side down to hold the pan over a medium heat and, when 2 Dissolve the stock cubes in 100ml
haggis in place. Tightly wrap in foil, hot, gently pan-fry the kale until boiling water. Pour this into the pan
then put on a baking tray and cooked through and wilted, about with the double cream, bring to the
cook in the oven for 20 mins. 3-4 mins. Season with the lemon boil and cook for about 30 seconds,
4 Remove the chicken from the juice and a little salt to taste. then reduce the heat to low. Pour
oven, and leave to cool in the foil GOOD TO KNOW vegan • healthy • vit c • gluten free
in the whisky and cook for 2 mins
for a few minutes. Turn the oven PER SERVING 41 kcals • fat 3g • saturates 0.5g • more, then season to taste. Will keep
up to 200C/180C fan/gas 6. carbs 0.6g • sugars 0.6g • fibre 2g • protein 1g • chilled for up to 48 hrs. Reheat in a
5 Using heatproof gloves, carefully salt 0.04g
pan over a low heat to serve.
remove the foil, making sure none PER SERVING (6) 352 kcals • fat 36g • saturates 22g •
of the bacon comes off, and put the carbs 1g • sugars 1g • fibre 0.3g • protein 1g • salt 0.8g
chicken back on a baking tray in the
oven for 15 mins, or until the bacon
is crisp. Remove from the oven and
leave to rest for 5 mins before
slicing and serving with the potato
cakes, sauce and kale (see right).
PER SERVING 381 kcals • fat 24g • saturates 8g •
carbs 7g • sugars none • fibre 0.1g • protein 35g •
salt 2.9g

100 bbcgoodfood.com JANUARY 2024

 weekend

JANUARY 2024 bbcgoodfood.com 101

 Smoked mackerel on
toasted crumpets
This is such an easy starter – the
filling can be made well in advance
and sit in the fridge, then all there
is to do once your guests arrive is
toast the crumpets and pile the
filling on top.

SERVES 4 PREP 15 mins

COOK 10-15 mins EASY

2 ready-to-eat smoked
mackerel fillets
90g crème fraîche
½ lemon, juiced
2 dill sprigs, finely chopped
2 parsley sprigs, finely chopped
1 Granny Smith apple, cored and
cut into matchsticks (optional)
4 crumpets
butter, for spreading
For the garnish (optional)
4 slices of cucumber
1-2 radishes, sliced
small handful of finely
chopped chives

1 Remove the skin from the mackerel

and flake the flesh into a bowl. Add
the crème fraîche, lemon juice, dill
and parsley, and gently mix until well
combined. Season to taste, then fold
in the apple matchsticks, if using.
2 Toast the crumpets and generously
butter them. Spread the mackerel
mixture over the crumpets. Garnish
with the sliced cucumber, radishes,
and a sprinkle of chives, if you like.
GOOD TO KNOW omega-3
PER CRUMPET 301 kcals • fat 21g • saturates 10g •
carbs 18g • sugars 2g • fibre 1g • protein 10g •
salt 1.7g

102 bbcgoodfood.com JANUARY 2024

 weekend

Pear & blackberry to create a compote. Taste and adjust

cranachan the sweetness by adding more sugar,
I assemble these just before if needed. Leave to cool completely,
everyone has arrived and keep about 30 mins.
them chilled in the fridge, ready to 2 Toast the oats with the honey in a
be simply placed on the table once small dry pan over a medium-low
a few drams have been consumed. heat, stirring constantly until they
turn golden brown. This should take
MAKES 4 PREP 15 mins plus 1 hr 3-4 mins. Spread the toasted oats
cooling COOK 30 mins EASY V out evenly over a baking sheet or
sheet of baking parchment, and leave
4 pears to cool, about 30 mins. Once cooled,
150g blackberries break the clumps into smaller pieces.
1-2 tsp golden caster sugar The compote and oats can be prepared
1 tsp ground cinnamon up to 24 hours ahead.
100g oats 3 Whisk the cream with the whisky
5-6 tbsp heather honey (regular and a drizzle of honey, if you want a
honey is fine if you can’t find it), slightly sweeter flavour, until soft
plus extra to serve peaks form. To assemble, spoon a
400ml double cream layer of fruit compote into four
3 tbsp whisky serving bowls, followed by the oats,
then the cream. Repeat until filled.
1 Peel the pears, remove the core GOOD TO KNOW fibre • 1 of 5-a-day
and chop into small 1cm chunks. PER SERVING 780 kcals • fat 55g • saturates 33g •
Tip the pear chunks into a small carbs 55g • sugars 38g • fibre 8g • protein 5g •
salt 0.07g
saucepan over a low heat, and stir
in the blackberries, sugar and
cinnamon. Cook for 20-25 mins until
the fruit begins to break down, gently
crushing it with the back of a spoon

JANUARY 2024 bbcgoodfood.com 103

 new MELISSA THOMPSON
series!
Cooks
the books
Our columnist Melissa Thompson recreates a recipe from one of her
favourite cookbooks. This month, she makes Tim Anderson’s ramen
words MELISSA THOMPSON recipe TIM ANDERSON

O
ne of my biggest bugbears in cookbooks is Nothing Special Ramen the miso and sugar, and fry for
dishonesty: being told it’ll take 10 minutes to a few minutes until the aroma
caramelise onions when really it’s a good half SERVES 1 PREP 15 mins becomes rich and caramel-like.
hour, being offered substitutes for ingredients that COOK 20 mins EASY 3 Stir in the white wine, tomato
don’t really live up to the original. purée, shoyu and peanut butter or
Tim Anderson’s seventh cookbook, Ramen Forever, 20g lard tahini, and cook for another few
does none of that. Part cookbook, part manual, it’s a 80g minced pork minutes, then add the pepper,
deep-dive into this lauded, ubiquitous Japanese dish 2 anchovies paprika, cheese and 500ml water.
– and now has me questioning every bowl I’ve ever 1
/2 onion, thinly sliced 4 Bring to the boil, add the noodles
eaten, wondering, ‘was it really ramen?’ handful of ready-to-eat beansprouts and cook them to your liking. Once
As Tim explains, ramen must contain certain 2 garlic cloves, grated they’re done, taste the broth and
elements to earn that name. One example is kansui, 1 tbsp sesame oil add salt or more water as needed
a chemical compound in noodles that gives bounce 2 tbsp red miso – different noodles will absorb
and chew. Without kansui, Tim explains, it isn’t 1 tbsp sugar different amounts of liquid, so you’ll
ramen. But, getting hold of kansui is difficult, and Tim 1 tbsp white wine have to adjust for this accordingly.
offers no substitute – because there is none. I applaud 1 tbsp tomato purée 5 Transfer the broth and noodles to
this, because if we want to cook foods from around the 2 tbsp shoyu (soy sauce) a bowl, top with the stir-fried pork
world, then we should do it properly. 1 tbsp peanut butter or tahini mince and garnish with the sesame
The book breaks down the different elements, from a pinch each of white pepper and seeds and spring onion. Add chilli
the broth to the toppings, noodles and oils. There are smoked paprika oil to taste, if you like.
recipes for them all – from the rich, toothsome 1 tbsp grated parmesan or cheddar
tonkotsu, to the enveloping viscosity of tsukemen. 1 portion shop-bought noodles
Anderson, who won MasterChef in 2011, has a pinch of sesame seeds
wealth of knowledge about Japanese food. His 1 spring onion, thinly sliced
approach is almost contradictory: he’s keen for people chilli oil, to taste (optional)
to do things properly, yet encourages them to have fun
– so long as they remain respectful. As a result, there 1 In a wok or medium saucepan,
are recipes for both Pizza and Full English Tantanmen. melt the lard over a high heat and
For my bowl I made an Old School Shio Ramen but add the pork mince, anchovies and
with a chicken and pork paitain (cloudy) broth. It onion. Stir-fry for a few minutes,
took a full day’s cooking and was probably the most breaking up the anchovies as you go,
involved recipe I’ve ever attempted. Was it worth it? until the pork is cooked through and
Absolutely. The satisfaction of cooking a rich, cloudy the onion has begun to soften.
broth served with proper ramen noodles was high. 2 Toss in the beansprouts and garlic
So now I know a lot about ramen, and I’ll never and stir-fry for another 1-2 mins,
complain about the price of a restaurant bowl again. then tip everything out into a bowl.
Not everything in the book is as complicated as this Add the sesame oil to the pan and
though. The Nothing Special Ramen is a good set over a medium heat, then add
starting-off point, and just as delicious. Give it a try.

Melissa runs recipe project Fowl Mouths, striving to drive change in

the food industry. She’s a vocal advocate for black and minority ethnic
people in this field, and in 2022 won the PPA Writer of the Year award
for her work on Good Food. Her debut book, Motherland, is out now. Recipe extracted from Ramen Forever
@FowlMouthsFood by Tim Anderson, out now (£26,
Hardie Grant).

104 bbcgoodfood.com JANUARY 2024

 voices

The Nothing
Special Ramen
is a good starting-
off point. Give it
a try
Scan the QR code to see
more of Melissa’s book
reviews on TikTok
@bbcgoodfood

JANUARY 2024 bbcgoodfood.com 105

 What to drink
with Spanish food
Everything you need to know about pairing wine with your favourite dishes
words HENRY JEFFREYS

Prawns & romesco sauce with

Gravel & Loam Sauvignon
Blanc This punchy New Zealand
All wines
available at STAR MATCH FROM
Sauvignon Blanc will complement bbcgoodfood
big flavours. It’s got enough oomph
wineclub.com THIS MONTH’S BOX
to stand out against the spice and
sweet prawns. bbcgoodfood.com/
recipes/prawns-romesco-sauce
Spanish pork & beans with
Treasures Chardonnay This oak-aged
Australian Chardonnay really hits the
spot. It combines brilliantly with creamy
buttery beans and cuts through the
melting richness of the pork.
bbcgoodfood.com/recipes/
spanish-pork-beans

Picnic tortilla and Barón de Barbón

Rioja Rioja has a real affinity for eggs,
especially cooked as they are here with
potatoes, onions, garlic and lots of olive
oil. You don’t want something too oaky
or old, which is why this fresh red from
Barón de Barbón is ideal. bbcgoodfood.
com/recipes/picnic-tortilla

Henry Jeffreys, along with the Good Easy paella with Eylo Verdejo
Food team, selects all of the wines on Eylo comes from the Rueda region and is made from
offer to Good Food readers. Henry is
the native Spanish Verdejo grape which combines a
a drinks expert and an award-winning
wine writer who has released four Sauvignon Blanc-type zinginess with a distinct almond
books, including his latest, Vines in quality. It goes brilliantly with shellfish and has just the
a Cold Climate. Find his guides to kind of squeeze-of-lemon freshness required in a rich
pairing wine with your favourite dishes
dish like this seafood paella.
at bbcgoodfood.com/author/
henryjeffreys. bbcgoodfood.com/recipes/easy-paella

Find a wine for every dish at

bbcgoodfood.com/bbc-good-food-wine-club
Tap into Henry’s tasting notes and recipe pairings for a range of wines to enjoy to the maximum,
from great whites to go with Chinese food to robust reds for steak night.

106 bbcgoodfood.com JANUARY 2024

 special offer

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JANUARY 2024 bbcgoodfood.com 107

 Millionaire’s
flapjacks
Take two classics and roll them into one with this
hyrbid recipe combining oats, chocolate and caramel
recipe BARNEY DESMAZERY photograph YUKI SUGIURA

Flapjacks are one of the most basic a spatula. Bake for 20 mins until Reclaim your
bakes, but still hit a nostalgic spot.
So, what if you want a flapjack, but
one that’s a bit more than just sweet
just starting to brown. Leave
to cool slightly.
2 For the caramel layer, warm the
weekend
oats? Here, we’ve taken it to a whole condensed milk, butter and sugar in Take it to the
new level with a millionaire’s a saucepan over a low heat, stirring next level
makeover that’s usually reserved with a spatula until the butter has
for shortbread, adding salted melted. Turn the heat up to medium
caramel and marbled chocolate. and simmer for 8-10 mins, stirring
continuously and scraping the base
MAKES 12 PREP 20 mins plus at until the mixture has thickened and
least 2 hrs setting COOK 25 mins turned light brown – when it’s ready,
MORE EFFORT V the texture will change and a clear
line should show when you run your
150g unsalted butter, plus spatula along the base of the pan.
extra for tin Pour the caramel over the oat base
300g rolled oats and smooth the surface. Leave to
140g light brown soft sugar set at room temperature for 1 hr.
4 tbsp golden syrup 3 Melt the dark chocolate in a
1 tbsp maple syrup (optional; you heatproof bowl over a pan of
can use a total of 5 tbsp golden simmering water, ensuring the bowl
syrup instead) doesn’t touch the water. Or, do this
For the caramel layer in the microwave in short bursts.
397g can condensed milk Repeat this in a separate bowl to
100g unsalted butter melt the white chocolate, if using.
100g light brown soft sugar Pour the melted dark chocolate over
For the topping the caramel layer, tilting the tin
200g dark chocolate back and forth so the chocolate
50g white chocolate (optional) evenly covers the caramel. Drizzle
over the white chocolate (if using),
1 Heat the oven to 180C/160C fan/ and use a skewer to swirl the two
gas 4. Butter a 20cm square baking together to create a marbled effect.
tin and line with baking parchment. Leave to set at room temperature
Tip the oats into a heatproof bowl. for 2-3 hrs for a soft-set chocolate
Melt the butter, sugar, golden syrup, layer, or chill for 1 hr if you prefer it
maple syrup (if using) and a pinch
of sea salt together in a pan set over
to snap. Once set, lift the flapjacks
from the tin using the baking
Our top tips
a low heat. When the sugar has parchment, and cut into squares. E A SY LIFTING BROW N THE
dissolved after a few minutes, stir Will keep in an airtight container While you don’t need to BUTTER
well and bubble briefly, then pour for up to four days. line the tin with baking Simmering the caramel
over the oats and stir to fully coat. PER SERVING 556 kcals • fat 28g • saturates 16g • parchment here, we’ve ingredients results in a
Scrape the mixture into the tin and carbs 67g • sugars 49g • fibre 3g • protein 6g • done so to ensure that caramelised butterscotch
press down into an even layer using salt 0.2g you can lift out the bake sauce, essentially browning
to cut it into squares. the butter for deeper flavour.

108 bbcgoodfood.com JANUARY 2024

 weekend
Shoot director LAURIE NEWMAN

next month
Food stylist BENJAMINA EBUEHI

RAVIOLI
Learn how to elevate
the classic filled pasta.
Stylist FAYE WEARS

Find the recipe in our

February issue, on sale
25 January.

M A PLE TW IST A PINCH OF SA LT M A K E IT YOUR OW N BACK TO BA SICS THE FINA L

Maple syrup brings an Salt is a great partner to You can customise the oaty Homemade caramel and a FLOUR ISH
extra rounded sweetness sugar, so we’ve seasoned base with other ingredients, layer of chocolate are what Swirling white and dark
to the oat base, so use it the flapjacks throughout such as toasted nuts or dried makes this recipe special, chocolate together is
if you have it in the to cut through the fruit. Or, make it a double- but for basic flapjacks, just optional but pretty. You
cupboard. But golden sweetness and make chocolate treat by adding leave these layers out could also pipe and
syrup alone still works. them totally moreish. chocolate chips. of the equation. ‘feather’ the chocolate.

JANUARY 2024 bbcgoodfood.com 109

Learn something
Bring some sunshine into your
kitchen using citrus and try
Indonesian-spiced roast chicken

Test kitchen secrets

Helena Busiakiewicz, our food content
creator, on clever ways with zesty fruits

Citrus fruits have so many uses trick for cocktails is twist a strip
in the kitchen. They’re excellent of orange, lemon or lime peel over
at curing fish in dishes such as the drink, then rub it around the
ceviche – as the fish sits in the rim of the glass. The twisting
citrussy marinade, its proteins helps release all the oils in the
change, making it opaque and peel, enhancing the citrussy
firm (though technically still flavour as you sip.
raw). This texture is what makes If you have leftover squeezed
ceviche so delicious. Just be lemons, you can try making
careful that you don’t leave it preserved lemons. Rub the
to marinate for too long (up to squeezed lemons with plenty
11/2 hours for salmon), as it takes of sea salt, then layer them in a
the texture from firm and juicy to sterilised jar, sprinkling more
stringy and unpleasant. salt between the layers as you go.
The magic of lots of citrus fruits
is in the peel. Using both the zest
Leave for a month, turning once
a week, and you will be rewarded
Do you really
and juice not only means the
flavour of the fruit shines, but
with jammy, sour lemons, perfect
for using in Middle Eastern-
need...
also nothing gets wasted. A nice inspired dishes. a garlic crusher?
We’re going all out here and saying you don’t
need or want a garlic crusher. They are a hard to
#socialskills clean, messy, superfluous piece of kitchen kit. If
you want crushed garlic, there are better ways
Our tip of the month
Photographs IMAGEPROFESSIONALSGMBH/FOODCOLLECTION,

to do it. Use a mortar and pestle or invest in a

DEBBI SMIRNOFF/E+/GETTY, ISTOCK / GETTY IMAGES PLUS

from the online world fine grater, which makes easy work of grating
garlic, ginger
and chillies, or
Upside-down puff pastry tarts just do what
chefs do and lay
The trend started with parchment, top with veg or the blade of a
upside-down tomato tarts, fruit, drape over puff pastry, large knife on
then onion, then went on then bake, flip over and the clove, along
to desserts. We’re talking serve. Dominic Franks with some salt,
about clever upside-down (@dominthekitchen) has a and press down
individual tarts, a bit like whole series dedicated to hard with the
mini tartes tatin, where upside-down cooking. Check heel of your
you drizzle something like out @bbcgoodfood on TikTok hand to crush.
oil or honey over baking for a toffee apple version.

110 bbcgoodfood.com JANUARY 2024

 weekend

WASTE LESS
Freeze for flavour
There are lots of things we throw away
that can be frozen to add flavour to other
dishes – here are some of our favourites

Herb stalks
Freeze and keep to add to other
dishes like risottos, soups and
stews, or throw them on the coals
when barbecue season comes
around to create flavoured smoke.

Squeezed citrus
halves and zest
If you’ve halved and juiced a citrus fruit
but haven’t used the zest, the halves can
be frozen and the zest can be finely
grated straight from frozen.

Chicken bones
Whether raw or roasted,
How to roast chicken
freeze bones to make stock
or broth at a later date. like Rahel Stephanie
The founder of Indonesian supper club Spoons
goes back to her roots with her favourite roast
Vegetable scraps
Carrot peelings, onion skins, leek I start with a You can customise your
ends and mushroom stalks can all good-quality marinade with ingredients
be frozen and added to stocks and whole chicken, like soy sauce, balsamic
gravies (no need to defrost first). about 2kg. My vinegar, honey or mustard.
top tip is to I roast my chicken at 180C/
marinate it first. 160C fan/gas 4, with the rack
I absolutely love in the centre of the oven.
using a blended spice paste Return to room temperature,
Prawn shells of oil, garlic, shallots, chillies put it in a roasting tin and
Whether cooked or raw, prawn and maybe turmeric and roast breast-side up for about
shells boiled up in a bit of wine ginger (or ‘bumbu’ in 1 hour 20 minutes. A meat
or water make a great base for a Indonesian, which is the thermometer is your best
seafood risotto or fish stew. very foundation of most friend – you should be
of our dishes), lift the skin aiming for an internal
using your fingers and spread temperature of 74C.
Never-ending gravy the marinade all over the While the chicken roasts,
If you’ve got leftover gravy, simply freeze chicken. Alternatively, do I like to prepare a relish on
it, then add to the next batch you make to something simpler, like olive the side, like an easy spicy
give it even more flavour. As long as oil, grated garlic, lemon juice, tomato sambal. For me, no
the old gravy is boiled well into the and your choice of herbs and meal is complete without
new batch, any leftover new batch spices. Marinating it not only sambal. Let the chicken
will again be safe to freeze. You can infuses the chicken with rest for about 15-20 minutes
do this with chicken broth, too. delicious flavours, but also before carving and serving.
helps tenderise the meat. @eatwithsp00ns

JANUARY 2024 bbcgoodfood.com 111

 Get set
Reclaim your

weekend
Cook mindfully

for the week

Keep that Monday feeling at bay with our lifestyle tips, including
filling your lunchbox with something vibrant and health-giving
recipe SARA BUENFELD words EMMA HARTFIELD photograph TOM REGESTER

mins 4 more ways

to banish the
Set aside a short amount of time before
bed to work through any concerns about winter blues
the following day. Using this ‘worry
time’ to note down issues and figure out 1 Regular exercise is known to boost your mood. Any activity
is better than none, but it’s best to find something you enjoy
so it’s easier to be active more often.
how you’re going to approach the day
ahead can stop any anxiety from taking 2 Reduced daylight in winter can cause a reduction in
serotonin, and is believed to be a major cause of Seasonal
Affective Disorder. Get out in the daytime as much as possible,
over and affecting your sleep.
which will have the additional benefit of regulating your
natural body clock to help you get up in the morning.

3 To help you get even more exposure to light, keep your

curtains open (and remove nets), and rearrange your

Foods for calm furniture so you’re able to sit by windows as much as possible.
Maybe this change will be as good as a holiday?
Keeping your blood sugar levels
stable will reduce feelings of
4 An amino acid called tryptophan is needed for the body to
make more serotonin. It’s found in poultry, eggs, milk,
cheese, nuts, seeds and fish. Dietary sources are the best
irritability. Here’s what to eat: way to increase your levels of tryptophan, although you
could also try supplements.
Green leafy vegetables are packed with
magnesium, which helps regulate blood sugar Shoot director FREDDIE STEWART | Food stylist LIBBY SILBERMANN | Stylist FAYE WEARS
and improves sleep.

Porridge for breakfast is a better choice

than high-sugar cereals or pastries, as it won’t
give the same sugar spike and subesequent dip.

Coffee is fine if you’re used to it. But irregular

caffeine increases the release of the stress
hormone cortisol, so opt for decaf if you’re
not a daily drinker.

Beans and lentils are low-GI foods,

meaning they release energy slowly and
keep your blood-sugar levels more stable.

Snacks, especially low-GI wholegrains or nuts,

can help if stress is affecting your appetite. Try
not to skip meals as hunger pangs and sugar
crashes will leave you more irritable than ever.

112 bbcgoodfood.com JANUARY 2024

 weekend

Make a mind-boosting lunch Beetroot & red

cabbage sauerkraut
This is delicious in ham or cheese
Serotonin is sometimes called the ‘happy hormone’, because it sandwiches and goes well with
plays an important role in managing your mood, appetite and salads. To keep the probiotic
benefits intact, avoid heating it.
sleep. More than 90% of our body’s serotonin is produced in the
gut, so a healthy digestive system is important. Fermented foods, MAKES 2 x 500ml jars PREP 30 mins
plus at least 5 days fermenting
like this sauerkraut recipe, are thought to give you a boost by
NO COOK V
increasing the levels of ‘good’ bacteria in your gut microbiome.
320g raw beetroot, peeled and
coarsely grated
450g very finely shredded red
cabbage
1 small red onion (85g), finely
chopped
2 tsp caraway seeds
1 heaped tbsp flaky sea salt

1 Tip all the ingredients into a large

bowl, add 1-1 1/2 tsp freshly ground
black pepper, then scrunch it all
together with your hands for 5 mins.
You might want to wear gloves to
avoid staining your skin with the
beetroot juices.
2 Press the veg down in the bowl
with your hands, then cover the
surface and up the side of the bowl
with a large sheet of compostable
cling film or something reusable like
a beeswax wrap. Now place another
similar-sized bowl on top. Press
down hard and add anything heavy
(packs of rice or cans work well) to
weigh it down so the juices rise to
cover the surface. Cover again.
3 Leave to ferment at room
temperature for at least five days,
but for maximum flavour, leave
for one-five weeks (until the
bubbling subsides).
4 Check the sauerkraut. After a few
days, you will see bubbles that have
built up as it ferments. Give it a stir,
then cover and weigh it down again
as before. The cabbage will become
increasingly sour the longer it’s
A few tips to ensure good results fermented, so taste it now and
again. When you like the flavour,
Wash utensils Don’t use It’s important to Once you pack it Keeping the jars transfer it to sterilised jars and
and hands iodised salt as it keep it at an into jars, if you in the fridge keep chilled. Will keep chilled for
before starting, will inhibit the even cool room don’t have enough should stop the up to six months.
but avoid growth of the temperature brine to cover the veg fermenting, GOOD TO KNOW vegan • low fat • gluten free
using an good bacteria – too warm and veg, dissolve but if you see PER TBSP 6 kcals • fat 0.1g • saturates 1g •
1
antibacterial you want to the sauerkraut /2 tsp salt in a build up of carbs 0.8g • sugars 0.7g • fibre 0.5g •
protein 0.3g • salt 0.3g
handwash encourage. may become 100ml water over bubbles, open the
unless you rinse mouldy or the heat, cool and jars now and then
it off thoroughly, ferment too use just enough to to allow air to
otherwise it’ll quickly. cover the surface. escape, this is
affect the called ‘burping’!
fermentation.

JANUARY 2024 bbcgoodfood.com 113

 watch, listen, cook TV
chef

Philip Khoury’s
perfect pie The food writer, pastry chef and
Saturday Kitchen guest shares his
planet-friendlier take on a classic
At the tastiest peak of apple season, we find ourselves in the depths of cornflour, and toss the apples gently
winter. Using local and seasonal fruit is the first step towards making the until everything is combined. Leave
most of the season’s bounty (peak sweetness is when starch in the fruit has to stand for 20 minutes to macerate.
converted to sugar, resulting in the tastiest apple pies, and the benefit of a 6 Heat the oven to 200C/180C fan/
reduced carbon footprint). I love preparing a plant-based recipe with extra gas 6. Arrange the finely chopped
virgin olive oil pastry, or even more local cold-pressed/virgin rapeseed, apple peel on the cooked pastry
sunflower or groundnut oil in the pastry. This simple switch in a recipe base, then gently layer the sliced
results in a decadently short, flaky crust, and further reduces the carbon apples on top, stacking to fill all the
Philip Khoury is
footprint of your recipe. This recipe also borrows a method from the apple head pastry chef gaps. There will be some liquid
pie in my book (right), where I reserve the skins and chop them finely; this at Harrods and an leftover from the apples, so stir to
sneaks in up to 312% more vitamin K, 70% more vitamin A, 35% more award-winning agitate any settled cornflour and
pâtissier and
calcium and potassium, and 30% more vitamin C than peeled fruit alone. chocolatier. His
drizzle it slowly over the pie. You
new book, A New can push the apples into a slight
Way to Bake (£30, domed shape, if you like.
Hardie Grant), is
out now.
7 Brush the overhanging edge of the
Apple pie with smooth dough has formed. Chill pie crust with water, then put the
flaky olive oil pastry the pastry for 20 mins. smaller disc of pastry over the
2 Put two-thirds of the dough apples and press the edges together.
SERVES 8-10 PREP 1 hr 15 mins between two sheets of baking Trim and crimp the edges.
plus chilling and cooling COOK 1 hr parchment, then roll out into a large 8 Brush some-plant based milk
See Philip on
30 mins MORE EFFORT V disc until 2-3mm thick and about BBC One’s over the pastry and sprinkle some
30cm in diameter. Roll out the Saturday Kitchen. demerara sugar on top for crunch.
1.1kg apples, peeled and cored remaining third of pastry between Search ‘Philip Use a sharp knife to make some
Khoury Saturday
(keep the peel), flesh cut into two sheets of baking parchment Kitchen’ on steam holes – I like to do one in the
1-2mm slices into a smaller 25cm disc that is BBC iPlayer. centre, then six in a little burst
130g caster sugar 3mm thick, and put in the fridge. radiating from it. Bake for 25 mins,
2 tsp ground cinnamon 3 Use the larger disc of pastry to line then rotate and bake for another
1 tsp vanilla bean paste a 23cm tart tin by removing the top 25-35 mins until golden.
½ lemon, zested and 1 tbsp juice sheet of baking parchment and 9 Remove from the oven and leave
30g cornflour gently placing the tin on top of the to stand for at least 30 mins before
For the pastry pastry as a guide. Use a small, sharp removing from the tin. This pie is
450g plain flour knife to trim the pastry around the best left at room temperature until
Photograph TOM REGESTER | Shoot director FREDDIE STEWART

30g caster sugar tin, allowing for at least a 3cm cooled, then gently rewarmed to
180ml olive oil border, then remove the tin. Use the serve. After baking, the pie can be
To finish bottom sheet of baking parchment chilled for four days and rewarmed.
Food stylist LIBBY SILBERMANN | Stylist FAYE WEARS

plant-based milk, to glaze to help flip the pastry gently into If freezing, defrost in the fridge
2 tbsp demerara sugar, the tin, then carefully ease into the overnight, then warm through in the
for sprinkling shape of the tin with your fingertips oven at 180C/160C fan/gas 4 for
vegan ice cream or cream, to serve and set aside. Prick the base with a 10-15 mins. Serve with vegan ice
fork, then cover the pastry case with Make the cream or cream.
1 Prepare the pastry by mixing the baking parchment and chill.
most of the GOOD TO KNOW vegan • 1 of 5-a-day
flour, 1 tsp fine salt and the sugar 4 To prepare the filling, either chop PER SERVING (10) 431 kcals • fat 17g • saturates 3g •
together in a large bowl. Pour in the the apple peel finely by hand or season’s carbs 62g • sugars 25g • fibre 3g • protein 5g •
salt 0.5g
the olive oil and use your hands or blend in a small food processor until bounty
a silicone spatula to mix it into the finely chopped and set aside.
flour until golden brown with no 5 Tip the apple slices into a large
specks of flour remaining. Pour in bowl with the sugar, cinnamon,
75ml cold water and mix until a vanilla, lemon juice, zest and

114 bbcgoodfood.com JANUARY 2024

 weekend

by DAVID CRAWFORD
TV & RADIO PICKS Deputy listings editor
for Radio Times

Young MasterChef The Food Programme On Your Farm

The contest that challenges up-and-coming Jaega Wise takes a look at the latest The series that hears from the farmers
talent aged between 18 and 25 returns for research into what to eat during pregnancy. growing and rearing the food for your
a second series, with judge Poppy O’Toole She will also hear from a psychologist plates returns for a new run. Sunday,
joined this time around by chef, food who believes there should be more NHS 14 January, listen on Radio 4 or catch
presenter, YouTuber and author Big Has. guidance surrounding pregnancy and diet. up on BBC Sounds.
Starts Monday, 8 January on BBC Three. Sunday, 14 January, listen on Radio 4.

JANUARY 2024 bbcgoodfood.com 115

 voices
Victoria Moore
No-low vinos to try this
new year
Alcohol is a key factor in transporting
flavour, but there are no- and low-alcohol
wines that are worth a sip on a night out

M
ore and more of us are doesn’t taste anything like wine
drinking no- and low-. but does successfully mimic the
One in three pub visits weight, feel and hold on your
are now alcohol-free. Tesco stocks tongue of a juicy red. It’s made
10-packs of Guinness 0.0 – a from 84% tempranillo and tastes
commitment purchase that shows of red cherries or cherry lips, with
no- and low- really is embedded in a floral note (almost sweet peas).
our lives. And, as if that wasn’t Again, I’d definitely drink it
enough, Lewis Hamilton has socially but it wouldn’t do it for me
launched, not a Provence rosé like on a quiet night in. Most people
every other celeb, out there, but in the wine trade looking to
a zero-alcohol version of tequila. replace the pleasure they get from
If you’ve been dipping in to wine opt for aperitivo-influenced
no- and low- but not quite finding drinks or sparkling tea. Think
the right drink for you, a good tip Botivo (a cider-vinegar-based
is not to be fixated by hunting drink containing wormwood and
down a near-identical replacement gentian (£26.95, botivodrinks.com
for your favourite alcoholic drink. – see page opposite) or REAL and
Supermarket data tells us that Copenhagen sparkling teas (the
switching to the 0.0% version of former is now in Sainsbury’s and
a loved sundowner – Tanqueray Waitrose & Partners, around £9).
0.0% for Tanqueray Gin, for
instance – is, for many, a default
option. It can work. But when
friends contemplating a month flavour as well as how it develops.
off booze longingly ask me to Lots of money and effort has gone THIS MONTH
recommend, say, a 0% margarita into creating no- low- wine, but it’s
because margarita is what they tricky, although what’s out there I’M DRINKING
love on a night out, I know my has improved. I wouldn’t drink it Dr Loosen Slate Hill
advice is doomed. There is a very at home, but if I were at a party
There are Riesling 2022 Germany
good, margarita-style 0% drink or wedding, say, (in other words, reds that (8.5%, £11.99, Majestic)
A gorgeous white that
(it’s made by Pentire, a Cornish distracted by chat) I’d be happy actually bursts with the juicy
drinks company, pentiredrinks. to sip a glass of Noughty Organic
com, £12 for 20cl). I would love Sparkling Chardonnay 0% (£9.99,
smell of flavour of nectarines and
to sip it at the marble counter in Majestic). There are also reds that, the grape stewed apples. It’s not
dry, but put it with a
Photographs ISTOCK/GETTY IMAGES PLUS

someone’s kitchen, guac and unlike their predecessors, actually from chilli-hot noodle dish and
tortilla chips to hand. But there smell of the grape from which
is not a no- low- drink in existence they’re made and have tannic
which see how good it tastes.
that can magically replicate the texture, but they’re usually quite they’re
dizzy hit of a short, strong sweet. I’m going to say: good for made
(alcoholic) cocktail; you just making no- or low- mulled wine
have to make a mental shift. or sangria but not hitting the Victoria Moore is an award-winning
Of all the drinks out there, spot otherwise. Then, there’s wine columnist and author. Her most
wine substitutes have the lowest Wednesday’s Domaine recent book is Fried Eggs & Rioja: What
satisfaction levels. Alcohol is a key Sanguine (£37 for three bottles, to drink with absolutely everything
part of the way wine carries its wednesdaysdomaine.com), which (£12.99, Granta).

116 bbcgoodfood.com JANUARY 2024

 weekend

Reclaim your

weekend
Enjoy a
Raise a glass
Warm up with a comforting twist on a chai latte, plus
cuppa discover our favourite low- and no-alcohol buys
recipe LUCY ROXBURGH photograph TOM REGESTER

MOCKTAIL
Black Lines
Shirley Temple
Swap cocktails for this
classic alcohol-free tipple.
Grenadine and raspberry
soda provide sweetness,
balanced out by fizzy
ginger ale, bitters and
blood orange.
£12 (750ml),
blacklinesdrinks.com

APÉRITIF
Botivo
This small-batch herbal
apéritif has a sharp
apple cider base and
is fermented with
five botanicals, then
finished with honey.
Serve over soda for a
non-alcoholic spritz.
£26.95 (500ml),
botivodrinks.com

LAGER
Loah 0.5% blood orange lager
A base of citrussy
hops blended with
bittersweet blood
Shoot director FREDDIE STEWART | Food stylist LIBBY SILBERMANN | Stylist FAYE WEARS

orange results in this

Dirty chai latte 1 Toast the spices in a dry frying pan crisp, fresh low-
If you’re skipping alcohol over a low heat until fragrant, then tip alcohol lager.
this month, upgrade your into a teapot with the teabags, vanilla £12.50 for six 330ml
at-home barista skills with and nutmeg. Cover with 250ml boiled cans, loah.beer
this coffee-infused chai latte. water and leave to steep for 3 mins.
2 Tip the milk and brown sugar into
SERVES 2 PREP 5 mins a small pan and warm over a low heat, NON-ALCOHOLIC WINE
COOK 5 mins EASY V stirring until the sugar has dissolved Wednesday’s Domaine
and the milk is simmering. Beat with Sanguine 0.5%
1 cinnamon stick a whisk or milk frother until foamy. Alcohol-free wines are
4 cardamom pods 3 Divide the espresso between two often much sweeter than
4 peppercorns mugs. Strain the tea into a jug and conventional ones, but
2 cloves pour this over the espresso. Slowly this low-alcohol red
Prices correct at time of printing

1 star anise add the hot milk mixture, holding (made with de-
2 black teabags some of the froth back with a spoon, alcoholised
½ tsp vanilla extract then top with the frothy milk and Tempranillo) has
pinch of freshly grated nutmeg, a sprinkle of nutmeg. impressive complexity
plus extra to serve GOOD TO KNOW gluten free
and fruity blackcurrant
250ml whole milk PER SERVING 96 kcals • fat 5g • saturates 3g • notes. £37 for three
1 tsp light brown soft sugar carbs 8g • sugars 8g • fibre 0.2g • protein 4g bottles, wednesdays
• salt 0.2g
60ml freshly brewed espresso domaine.com

JANUARY 2024 bbcgoodfood.com 117

 close connections

Becoming a couple led to

our dream business
After shelving dreams of being a chef, Joelle met Sarah
and a new dream was born – to brew booze-free beer
words PUNTEHA VAN TERHEYDEN

The couple borrowed library books on home-brewing,

watched tutorials online and read blogs, immersing
themselves in the art of brewing.
The couple’s first brew had some hiccups. “It should
have taken two hours with a 20-litre saucepan, but it
took 14, as we didn’t think to heat the water first.”
After a slow start, Joelle and Sarah pitched the yeast,
let the beer ferment, and removed the alcohol. Joelle
says, “I was convinced it was going to taste like egg! We
were genuinely amazed how good it tasted.”
They launched Drop Bear Beer Co. in June 2019 with
£2,000 savings. It was an instant hit. “Our first sale was
10 cases. The next week we sold 180. Wholesalers,
restaurants, shops, pubs and e-retailers were
interested. It was surreal,” Joelle says.
Popularity wasn’t without stress. “We’d expected
a slow build-up, but it exploded. We contracted the
brewing to a Yorkshire brewery and did everything else
in a small storage unit near our Swansea home. It was
a huge operation, and difficult to manage at times.
“We left our jobs to focus on our business full-time,
learning about the world of investment.” Joelle and

D
uring a trip to Australia in 2018, Joelle Sarah secured £2 million investment in their
Drummond met Sarah on a dating site. burgeoning business.
They shared interests, including a love of “It’s hard to believe our dream is now a real thing. We
unique beers. Romance blossomed, and months later, We’d had this idea, and now it’s in supermarkets and pubs,
Sarah moved to the UK. expected and all these people are enjoying what we created.
Recipe photograph TOM REGESTER | Shoot director FREDDIE STEWART
Their relationship was serendipitous in many ways, a slow After Joelle and Sarah eloped in July 2022, the
not least how their love of craft beer would lead to their newlyweds set their sights on their next big step. In
build-up,
award-winning alcohol-free beer company. August 2023, they collected the keys to their very
Joelle says, “When I was little, I did my own thing but it own brewery, 10 minutes from home.
when it came to food. At four, I was the only vegetarian exploded. It “We now have the UK’s largest female-owned
Food stylist LIBBY SILBERMANN | Stylist FAYE WEARS

in my family. I wanted to be a chef, but realised was a huge brewery. There’s a lot of pride in that, but also a feeling
I couldn’t train to be one without cooking meat.” operation of responsibility to elevate the position of women and
Though her dreams of being a chef faded, her LGBT people in the beer industry. It’s easy to forget
culinary interest didn’t. In October 2018, Sarah took how important representation is.
a break from drinking alcohol. Joelle joined her. “We “That’s why from a dietary perspective, our beers
didn’t feel good when we drank, so we stopped. Options are also vegan, gluten-free, low in calories, carbs
for good alcohol-free craft beers were almost nil.” and sugar.”
The pair ordered orange juice on nights out until Joelle says, “Working with Sarah is awesome. Our
Sarah, a manager for the council, had an idea. “She love for each other has blossomed through our trials
wanted to start an alcohol-free business together. My and tribulations. If we’d stayed in our old jobs, we’d
knee-jerk reaction was nobody would drink it, then only see each other a few hours a day. Now, we get to
I researched and realised the demand was huge.” do what we love together. It’s a dream come true.”

118 bbcgoodfood.com JANUARY 2024

 voices

Joelle & Sarah’s

yuzu beer batter
SERVES 4-6 PREP 15 mins plus
chilling COOK 15 mins EASY V

120g plain flour

1 tsp baking powder
1
/4 tsp paprika (smoked or regular)
1 egg
120ml cold yuzu or regular pale ale
vegetable, rapeseed or groundnut
oil, for frying
To season (optional)
garlic powder, onion powder,
cayenne pepper or herbs
(dried or fresh)

1 Whisk the flour, baking powder,

1
/2 tsp salt, 1/4 tsp ground black
pepper, and the paprika together
in a bowl. If using additional
seasonings, add them to the
dry ingredients at this stage.
2 Make a well in the centre of the
dry ingredients and crack in the egg.
Gradually pour in the cold beer,
whisking gently. The mixture will
become lumpy at first, but continue
whisking until a smooth batter
forms. Be careful not to overmix batter, ensuring the batter fully 5 Use a slotted spoon to remove the tip
– a few lumps are fine. coats it. Carefully lower the coated food from the oil, and set aside on Try this batter with
3 Chill the batter for 15-20 mins foods into the hot oil, one at a time, a plate lined with kitchen paper to fish, chicken or
(to achieve a lighter texture). Heat using tongs or a slotted spoon. Avoid absorb any excess oil. Season with vegetables such
as courgette,
5-7cm of oil in a deep frying pan overcrowding the pan, as this can a pinch of salt while still hot, and aubergine or
over a medium-high heat until it lower the temperature of the oil serve straightaway. peppers.
reaches 175C on a cooking and make the batter soggy. Fry in PER SERVING (6) 111 kcals • fat 3g • saturates 0.4g •
thermometer, or a cube of bread batches, if necessary, until golden carbs 16g • sugars 0.5g • fibre 1g • protein 3g •
dropped in browns in 30 seconds. brown and crispy, usually about salt 0.7g

4 Dip your choice of veg or protein 2-4 mins per side, depending on
(see tip, right) into the chilled the thickness of what you’re frying.

JANUARY 2024 bbcgoodfood.com 119

 13 - 16 June 2024 | NEC Birmingham
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Give the gift of
GREAT BEER
Our beer expert Marverine Cole
curates selections of the UK’s
most exciting brews
The BBC Good Food Beer
Club low/no-alcohol beer
case is a carefully selected
box featuring a variety of
delicious beers, all giving
you a helping hand if you
want to cut back on your
booze intake this year.
You’ll get explanatory tasting notes so you
can expand your beer knowledge, too.
In Europe, the United States, New Zealand
and lots of other countries, 0.5% ABV is
classified as alcohol-free. Even after 10 pints,
it’s impossible for this amount of alcohol
to raise your blood alcohol content.

Marverine is a beer sommelier accredited

by the Beer and Cider Academy. She has
a regular column in BBC Good Food that
always includes her personal suggestions
for great beers to try.
@TvMarv

What’s in the box? • Paulaner weissbier 0.0% Learn more

(under 0.5%)
The BBC Good Food Beer low/ Do you know the
no-alcohol beer case includes • Brouwerij De Halve Maan difference between a
a mix of beer styles, and SportZot (0.4%) mild and a bitter? Or how
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• Flötzinger Alkoholfrei Hell guide/beer-styles Belgian and British
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• Northern Monk Holy Faith
to doors for nearly
hazy pale ale (0.5%) two decades.
• Cloudwater Fresh AF IPA (0.5%)

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122 bbcgoodfood.com JANUARY 2024

 Get out
Run Heaton Park (5km,
10k, half & junior race)
14 January, Manchester
If you’re looking to start the new
year with a fitness challenge, you
Enjoy time with family or friends, and try something can do so on the grounds of
a magnificent 18th-century house
new from artisan food and drink producers just outside Manchester. Choose
compiled by RACHEL GUNTER the distance that suits you – there’s
even a junior option for the kids.
Where: Heaton Park, Manchester
Tickets: Starting from £5
runheaton.com

Winter Woodland Lights

12-28 January, Hampshire
Enjoy an evening of beautiful
illuminations and a live owl display
at the Hawk Conservatory Trust.
The cost of your ticket will help
support the amazing charitable
work the Trust does.
Where: Andover
Tickets: £22.95 adult (peak),
£15.95 child (peak)
hawk-conservancy.org/events/
winter-woodland-lights

Ice Skating at Hampton sample many varieties of whiskey

Court Palace as well as purchasing new favourites
Available until 7 January, London at the on-site shop.
Enjoy this unique ice-skating Where: SWG3, Glasgow
experience with the backdrop of Tickets: £45 plus booking fee
one of England’s most impressive scottishnationalwhiskyfestival.com
palaces. Indulge in some of the
delicious and warming refreshments Cambridge Indian Street
at the on-site café and bar. Food Festival
Where: Hampton Court Palace 21 January, Cambridge
Tickets: £19 adult, £14 child (family Discover the best street food India
option available) has to offer at this one-day festival
hamptoncourtpalaceicerink.co.uk in the historic city of Cambridge.
Photograph WILL TINDALL, @PHUNKT.COM

It’s a feast for the senses.

Scottish National Where: Cambridge
Whiskey Festival Tickets: £3 plus booking fee
27 January, Glasgow eventbrite.co.uk/e/cambridge-indian-
Visitors can expect an impressive street-food-carnival-winter-2024-
line-up of exhibitors from around the tickets-703287881987
globe, and will get the opportunity to

Be the first to hear about Immediate Live events by

signing up to the newsletter: immediatelive.com/sign-up

JANUARY 2024 bbcgoodfood.com 123

 Is a

better for the

environment?
Environmental editor Paul Allen explores whether
going plant-based is best, and describes what he
believes a sustainable diet might look like in the future

W
hether you think it’s a 500,000 single flights from
fad or revolution, the London to Berlin. So, imagine the
popularity of veganism benefits if everyone went vegan.
has skyrocketed. Figures are hard
to come by, but in 2019, there were How is a vegan diet better
an estimated 600,000 vegans for the planet?
in the UK, which is a dizzying One answer is the environmental
300 per cent increase since 2014. cost of industrialised animal
farming. Today, the UN says meat
Why are more people and dairy (farmed livestock)
cutting out meat, fish, accounts for 11.2 per cent of In 2019,
dairy and eggs? man-made greenhouse gas
For many, the environment is a big emissions. But, if we all went there were
factor. Last year, 700,000 people vegan, scientists believe the 600,000
signed up for Veganuary, and the world’s food-related emissions
environment was one of the top could drop by 68 per cent within vegans in
reasons for taking part. But, what 15 years, limiting global warming. the UK,
impact can be made in four weeks? That’s great, but, as always, the
The charity behind Veganuary devil’s in the detail. Just as it’s
which is a
says that the 350,000 people who possible to be vegan and still eat dizzying
gave up animal products in 2020’s
event could have saved the
unhealthily, there are vegan foods
that aren’t great for the planet.
300%
equivalent of taking If you’re vegan (or making the increase
160,000 cars off the switch) learn how to reduce your since 2014
road in greenhouse carbon footprint. Find out more at:
gas emissions, or bbcgoodfood.com/howto/what-
cutting 400,000- food-carbon-footprint

124 bbcgoodfood.com JANUARY 2024

 Just as it’s
possible to
11.2% gas emissions
be vegan
Are plant-based milks bad To buy avocados sustainably,
and still eat for the environment? choose those certified by a
unhealthily, It takes 74 litres of water to make a
single glass of almond milk – more
there are than a typical shower. Rice milk enjoy the nutritional benefits of But, according to the WWF, soy is
vegan foods is also quite ‘thirsty’, requiring avocados, there are alternatives. the second-largest agricultural
that aren’t 54 litres of water per glass. These
numbers are still low compared to
As food journalist and Good
Food columnist Joanna Blythman
driver of deforestation worldwide,
after beef: “Forests, grasslands
great for the dairy milk, but far higher than explains: “If you’re buying [an and wetlands are being ploughed
planet soya or oat milks. Plant-based avocado] for vitamin E, sunflower to make room for soy production.”
milks are also not a nutritionally seeds are a richer source. If it’s for This has led to a persistent myth
comparable swap, though some vitamin K, try broccoli or cabbage. that eating soy is worse for the
consumers believe them to be. For monounsaturated fats, turn to planet than eating beef.
extra virgin olive oil or olives. For In fact, only 6 per cent of soy is
Are avocados bad for folate or vitamin B9, go for lentils grown for human consumption,
the environment? and cauliflower.” But, you won’t while about 81 per cent is grown to
Avocados are considered another replace the unique unsaturated feed livestock. As to deforestation,
water-hungry crop. It’s tricky to fat and water-based matrix of an soy accounts for a fraction of
pin an exact ‘water footprint’ on avocado, which makes its fat- Amazon deforestation, compared
them, but some sources suggest it soluble nutrients, like carotenoids, to 80 per cent for cattle farming.
takes 227 litres of water to grow a easier for us to absorb from both it There has also been a ‘soy
single avocado, while others put it and the plant foods we eat it with. moratorium’ in place in Brazil
at 824 litres per kilogram. But, this since 2006. This agreement
doesn’t take into account advances Is soya bad for the between major soya companies
in cooling and irrigation methods environment? not to buy beans grown on recently
implemented by growers, which Packed with vitamins, soya beans deforested land has led to an
appear to have led to reductions in are incredibly versatile and used in 84 per cent decrease in Brazilian
the amount of water used. tofu, meat-free burgers and more. Amazon deforestation.

JANUARY 2024 bbcgoodfood.com 125

 Food is the single strongest
lever to optimise human
health and environmental
sustainability on Earth

environmental sustainability on
Earth. However, food is currently
threatening both people and planet.”
But, the resulting diet is not
vegan. Dr Willett says: “Global
consumption of fruits, veg, nuts and
legumes will have to double, and
consumption of foods such as red
meat and sugar will have to be
Is palm oil bad for the a problem because it’s often reduced by more than 50%.” This
environment? air-freighted into the UK, looks like a flexitarian diet – largely
From sweets to margarine, palm increasing its carbon footprint. But, plant-based, with very modest
oil is in around half of all shop- ‘food miles’ alone aren’t always the amounts of meat, fish and dairy.
bought products – it’s a common best measure of sustainability – You can choose not to eat meat,
ingredient in vegan alternatives, some intensively grown local but this isn’t possible for everyone –
such as ice creams and cheeses. produce can have a bigger footprint. some populations depend on
In theory, there’s no problem Helen adds that there are still agro-pastoral livelihoods and
with cultivating it, but it’s often knowledge gaps. For example, animal protein. For that reason, the
grown irresponsibly – the rapid there’s currently little research into commission hasn’t recommended
rise in palm oil production in trending vegan foods – such as going vegan, but instead suggests
South-east Asia especially has jackfruit, used to create vegan changes to how we grow, transport
caused deforestation and pushed ‘pulled pork’ – so it’s hard to judge and eat the food produced.
the orangutan towards extinction. their environmental credentials.
Environmental campaign group In my opinion
Rainforest Rescue claims an area What will a sustainable diet In short, my opinion is, yes – a vegan
of forest the size of 300 football look like in the future? diet is better. But, it’s not the only
pitches is lost in Indonesia every Some experts point to technology way to reduce carbon emissions,
hour to palm oil farmers. and plant-based, lab-grown or deforestation, water scarcity and
Though some critics aren’t 3D-printed meats, which have decreasing biodiversity. Still, it’s
convinced about its environmental the potential to slash the something to consider next time
credentials, there’s a sustainable environmental footprint of food. you’re shopping for dinner.
palm oil scheme, and a growing Other experts believe that living
number of brands have pledged to creatures will continue to feature in Paul Allen is a former BBC
produce it more sustainably. our diets, but they won’t be farm environmental editor and a director
animals. Though not vegan, insects at Lark. Find him on @larkingly.
Is imported fruit bad are often rich in vitamins and
for the environment? minerals, including iron and zinc,
Generally, vegan diets tend to have and essential fatty acids like
lower carbon, water and ecological omega-3. They’re also low in fat
footprints than those of meat- or and a good source of protein.
fish-eaters. One Italian study had And, the EAT-Lancet
two vegan participants with very Commission led by Dr Walter
high eco-impacts, which was Willett, professor of medicine at
because they only ate fruit. Harvard University, was created in
As Helen Breewood, research 2019 to develop a diet that’s good for
assistant at the Food Climate us and the planet. As the report
Research Network (FCRN) notes: “Food is the single strongest
explains, imported fruit can be lever to optimise health and

An area the size of 300 football pitches

is lost in Indonesia every hour to palm oil farmers

126 bbcgoodfood.com JANUARY 2024

 voices
Vegan chickpea curry 1 Heat the oven to 200C/180C fan/ tomatoes. Bring to a simmer, then
jacket potatoes gas 6. Prick the potatoes all over tip in the chickpeas and cook for
using a fork, then put on a baking a further 20 mins until thickened.
SERVES 4 PREP 15 mins tray and roast for 45 mins, or until Season to taste.
COOK 45 mins EASY V tender when pierced with a knife. 4 Divide the roasted sweet
2 Meanwhile, melt the coconut oil potatoes between four plates and
4 sweet potatoes in a large saucepan over a medium split lengthways. Spoon over the
1 tbsp coconut oil heat and fry the cumin seeds for chickpea curry. Season to taste
1 ½ tsp cumin seeds 1 min until fragrant. Add the onion and scatter over the coriander
1 large onion, finely chopped and fry for 7-10 mins until softened. leaves, then serve with the lemon
2 garlic cloves, crushed 3 Add the garlic, ginger and green wedges for squeezing over.
thumb-sized piece of ginger, peeled chilli, and cook for 2-3 mins more. GOOD TO KNOW vegan • healthy • low cal
and finely grated Add the spices and tikka masala • gluten free
1 green chilli, finely chopped paste, and cook for another 2 mins PER SERVING 276 kcals • fat 9g • saturates 3g •
carbs 32g • sugars 12g • fibre 11g • protein 12g
1 tsp garam masala until fragrant, then tip in the
• salt 0.3g
1 tsp ground coriander
½ tsp ground turmeric
2 tbsp tikka masala paste
2 x 400g can chopped tomatoes
2 x 400g can chickpeas, drained
lemon wedges and coriander
leaves, to serve

JANUARY 2024 bbcgoodfood.com 127

 voices

Vegan banana pancakes 1 Mash the banana in a bowl. Stir

in the sugar, 1/4 tsp salt and the oil.
MAKES 12 PREP 10 mins Add the flour and baking powder,
COOK 12 mins EASY V and mix well. Make a well in the
centre and gradually whisk in the
1 large ripe banana (about 150g), oat milk. The batter should be a
peeled thick, droppable consistency.
2 tbsp golden caster sugar 2 Heat a drizzle of oil in a frying pan
2 tbsp vegetable oil, plus over a medium heat. Add 2 tbsp
extra for frying rounds of batter to the pan. (You
120g self-raising flour will be able to make about four or
½ tsp baking powder five at a time.) Fry on each side for
150ml oat milk 2-3 mins until golden. Serve with
maple syrup, sliced banana and maple syrup, sliced banana and
berries, to serve (optional) berries, if you like.
GOOD TO KNOW vegan • low fat
PER SERVING 94 kcals • fat 4g • saturates none •
carbs 14g • sugars 6g • fibre 1g • protein 1g • salt 0.2g

Vegan lemon cake

SERVES 12 PREP 15 mins plus cooling
COOK 30 mins EASY V G

100ml vegetable oil, plus

extra for the tin
275g self-raising flour
200g golden caster sugar
1 tsp baking powder
1 lemon, zested, 1/2 juiced
For the icing
150g icing sugar
½ lemon, juiced

1 Heat the oven to 200C/180C fan/

gas 6. Oil a 900g loaf tin and line
with baking parchment. Mix the
flour, sugar, baking powder and
lemon zest together in a bowl. Add
the oil, lemon juice and 170ml cold
water, and mix until smooth.
2 Pour the batter into the tin. Bake
for 30 mins, or until a skewer comes
out clean. Cool for 10 mins, then
remove from the tin and transfer to
a wire rack to cool fully. Once cool,
will keep, wrapped and frozen, for
up to three months.
3 For the icing, sieve the icing sugar
into a bowl. Mix with just enough
lemon juice to make a thick icing,
and pour over the cooled cake.
GOOD TO KNOW vegan
PER SERVING 276 kcals • fat 9g • saturates 1g •
carbs 47g • sugars 29g • fibre 1g • protein 2g • salt 0.3g

128 bbcgoodfood.com JANUARY 2024

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E X C E P T I O N A L M E A T S I N C E 1 9 7 2

SCAN TO
LEARN MORE

EAT BETTER MEAT THIS YEAR

At HG Walter we provide every professional chef We share the importance of eating quality meat,
and home cook the highest quality product and supporting supply chains and sustainable farming,
service, to create amazing food. while striving to be the best butcher in the UK.
Stay in one of Rick Stein’s holidays
luxury shepherd’s huts
near Padstow

Stays until 24 March 2024 From

see online for spring/summer 2024 offer

What’s included
the peaceful grounds of Rick Stein’s pub
stay Two-night stay in a luxury
near Padstow, The Cornish Arms, are six shepherd’s hut (for two people)
wooden shepherd’s huts, perfect for a cosy A three-course meal for two
couple of nights by the sea. The huts offer a on one night at The Cornish
tranquil countryside escape, especially out of Arms (a one-minute walk
season, and are within easy reach of some of from the huts)
Cornwall’s best restaurants, beaches and walks. A bottle of Rick Stein Spanish
Each shepherd’s hut has a bright living and white wine waiting for you in
dining area, en-suite shower room, kitchenette, the hut on arrival
and private patio. With underfloor heating and A signed copy of Rick Stein’s
a cosy double bed made with beautifully crisp While in Cornwall, take time to appreciate Simple Suppers
linen, you can be certain of a snug night’s sleep. the golden beaches nearby. You’ll be just Breakfast in The Cornish Arms
As you’d expect from a Rick Stein getaway, five minutes from some of the county’s best on one morning
food will be at the heart of your stay – this offer beaches, including Harlyn and Constantine An upgraded breakfast on one
includes one breakfast in The Cornish Arms and – ideal for a bracing winter dip or watching morning in Rick Stein’s flagship
a bottle of Rick Stein Spanish white wine. the surfers. Your stay also includes a portion eatery in Padstow, The Seafood
You’ll also be treated to a three-course dinner of cod and chips to take away from Rick Stein’s Restaurant
at The Cornish Arms, where you can enjoy British Fish & Chips in either Padstow or Fistral. A portion of cod and chips
pub classics like fish & chips, curry and burgers, to take away from Rick Stein’s
and you’ll get an upgraded breakfast on one Fish & Chips in either Padstow
morning at Rick Stein’s Seafood Restaurant. or Fistral

TO BOOK
Call 03301 623 251 and quote BBC GOOD FOOD, or
for more information visit gf.tripsmiths.com/stein
Exclusive offer for BBC Good Food readers: All bookings will receive
two free standard tickets to one of the BBC Good Food Shows**
For more great offers from BBC Good Food, visit bbcgoodfood.com/reader-offers
Terms & conditions *From price is per person, based on two people sharing a room for a two-night stay, subject to availability. Valid for Thursday-Sunday stays only. Not available 2 January-7 February 2024, as the huts
will be closed for maintenance. Single occupancy is available at a reduction of £21 per night. Price and itinerary correct at time of printing but may be subject to change. Full payment is taken 21 days prior to arrival.
Fourteen days’ notice prior to arrival is required in the event of a date amendment or cancellation. Travel insurance is not included and should be taken out at time of booking. Images used may not reflect your actual tour
experience. This holiday may be sold through other selected brands. Offer is operated by and subject to the booking conditions of Seafood Trading Ltd. **BBC Good Food (published by Immediate Media Company
London Limited) will contact you after your holiday to arrange tickets for your chosen show (excludes Saturday entry). Please see BBC Good Food’s privacy policy at policies.immediate.co.uk/privacy for details of how
your personal information may be used to make these arrangements.

JANUARY 2024 bbcgoodfood.com 135

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We test them thoroughly
Janine Ratcliffe (maternity cover), Tracey Raye to ensure they work for you
Food director Cassie Best Digital content producer, health
z Read the recipe before starting. Basic
Senior food editor Isabella Bradford ADVERTISING
Anna Glover Reviews editor, awards, Head of clients and strategy storecupboard ingredients, like salt, aren’t
Skills & shows editor food & drink Lucy Roxburgh Margaret McGonnell (maternity cover), included in the ingredients list.
Barney Desmazery Reviews editor, appliances Catherine Crosby z Use standard measuring spoons for accuracy,
Food copy editor Anya Gilbert Business development manager especially for things like spices, yeast and salt.
Samuel Goldsmith Premium content manager Rachel Dalton z Where possible, we use humanely reared and
Food editor Ailsa Burt Katie Meston Business development manager Ashley Snell produced British meats, poultry and eggs, and
Food content creator Audience development Ad services managers John Szilady, Eleanor sustainably sourced seafood.
Helena Busiakiewicz manager Alice Johnston Parkman-Eason z To help avoid waste, we suggest how to use
Senior administration assistant Digital writer Helen Salter Ad services co-ordinator Sarah Barker any leftovers you may have from our recipes.
Rachel Gunter Digital content producer Senior ad services coordinator, inserts z Eggs carrying the British Lion mark guarantee
Emily Burg Agata Wszeborowska that all hens are vaccinated against salmonella.
Digital assistant Emily Marten Director of digital trading James Walmsley z We try to avoid using plastic. You’ll find
Head of monthlies, inserts Steve Cobb
instructions to wrap or cover, but we won’t specify
DESIGN Team lead, IM Direct Jemma Hayes
what to use unless it’s vital to the recipe.
Group creative director Ben Curtis Regional business development manager
Art directors Rachel Bayly,
SUBS Nicola Rearden
Group content & production Helping you to eat well
Gillian McNeill Partnerships director Beth Shirazi
manager Stella Papamichael Our BANT-registered nutritionist analyses our
Design hub manager
Deputy content & production For all advertising enquiries, please email: recipes on a per-serving basis, not including
Gabby Harrington
manager Fiona Forman [email protected] optional serving suggestions. You can compare
Senior multimedia designer
Production editor Marianne Voyle these amounts with the Reference Intake (RI), the
Freddie Stewart
Chief sub & production editor official recommended amount an adult should
Multimedia designer
Dominic Martin consume daily. Energy 2,000 kcals, Protein 50g,
Laurie Newman
Senior sub-editors MARKETING & Carbohydrates 260g, Fat 70g, Saturates 20g, Sugar
Junior multimedia designer
Jordan Edmonds-Moore
Sarah Nittinger, Hannah Guinness, SUBSCRIPTIONS 90g, Salt 6g (please note RIs for total fat, saturates,
Tom Stevens (maternity cover) Publishing manager
sugar and salt are the maximum daily amounts).
Sub-editor Tom Townsend-Smith
Healthy recipes are checked to ensure they have
Katie Hopkins Digital marketing manager
COMMERCIAL Amy Donovan
a low amount of saturated fat, sugar and salt per
Head of partnerships Marc Humby 100g, equivalent to green on a traffic-light label.
Digital marketing executive
Project coordinator Jenny Goff Lara-Jane Johnston On a per serving basis, Good Food require the
INTERNATIONAL saturated fat to be 5g or less, salt 1.5g or less
Social media lead Sonia Rowe
Director of international and sugar, 15g or less per serving.
Senior PR manager
licensing & syndication Low-fat recipes in Good Food are low per 100g,
CONTRIBUTING Tim Hudson
Natasha Lee 020 7150 5472
EDITORS Syndication manager
Reader offer manager Liza Evans or 12g or less per serving.
Joanna Blythman Subscriptions director Helen Ward Low-calorie recipes have 500 calories or less
Richard Bentley
Marverine Cole Direct marketing manager per main course, or 150 calories or less for a
International partners manager
David Crawford (TV) Sally Longstaff dessert. We also include the number of portions
Molly Hope-Seton
Henry Jeffreys Subscriptions marketing manager of fruit and/or veg in a serving, and highlight
Tom Kerridge Molly Hodgen recipes that supply a third of the daily requirements
Victoria Moore Head of newstrade marketing of calcium, iron, folate and vitamin C, and a good
Tony Naylor Martin Hoskins source of fibre and omega-3.
Melissa Thompson PRODUCTION Newstrade marketing manager Balanced recipes contribute to your five-a-day,
Kerry Torrens (nutrition) Production director Koli Pickersgill Alex Drummond
include starchy carbohydrate, a lean source of
Production manager Lee Spencer
protein and dairy, or plant-based alternatives. These
Senior repro technician
recipes also use unsaturated oils in small amounts,
Darren McCubbin
DIVERSITY & INCLUSION and all components of the main meal are included
Senior production controller
Head of Equality Diversity & Inclusion in the analysis – only seasonings are excluded as
Leanda Holloway
Ridhi Radia ‘to serve’. Saturated fats, sugar and salt are
medium per 100g, or amber on a traffic-light label.

How we label our recipes

Vegetarian (V) or vegan recipes are clearly
Executive chairman Tom Bureau CEO Sean Cornwell
COO & CFO Dan Constanda labelled, but be sure to check pack ingredients.
G) Can be frozen for up to three months
Freezing (G
BBC STUDIOS, MAGAZINE EDITORIAL BBC GOOD FOOD BOOKS unless otherwise stated. Defrost thoroughly and
UK PUBLISHING REVIEW BOARD Editorial director heat until piping hot.
Chair, Editorial Review Boards Commissioning editor, factual Lizzy Gray z Recipes for advertisement features are checked
Nicholas Brett Patrick McMahon Editor by our cookery team but not tested by us.
Managing director of consumer Head of content production, Joanna Stenlake z Our gluten-free recipes are free from gluten,
products & licensing Stephen Davies Wales & West of England jstenlake@penguin but this may exclude serving suggestions.
Global Director, Magazines Colin Paterson randomhouse.co.uk For more info, visit coeliac.org.uk.
Mandy Thwaites Nicola Lando z We are unable to answer individual medical
Compliance manager or nutritional queries.
Cameron McEwan
This magazine is published by Immediate Media Company Limited under licence from BBC Studios
© Immediate Media Company Limited, 2020. Immediate Media Company Limited, Vineyard House,
44 Brook Green, Hammersmith, London W6 7BT

136 bbcgoodfood.com JANUARY 2024

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JANUARY 2024 bbcgoodfood.com 137

 last bite

Nostalgic delight
Be transported back to your childhood with this classic pud
recipe SAUMEL GOLDSMITH photograph TOM REGESTER

Butterscotch pudding 2 Melt the butter in a large Remove from the heat and pour tip
saucepan over a low heat with the into four or six serving glasses or For a flavour boost,
MAKES 4-6 PREP 20 mins plus sugar until the sugar has melted, ramekins, then chill for 4 hrs add ½ tsp vanilla
at least 4 hrs chilling about 2-3 mins. Turn up the heat to or overnight until set. extract or 2 tsp rum
to the cream.
COOK 10 minsEASY V medium and simmer for 1-2 mins to 4 Just before serving, whisk the
bring out the caramel flavours, remaining 150ml cream to soft

Food stylist LIBBY SILBERMANN | Stylist FAYE WEARS

2 ½ tbsp cornflour being careful not to burn the sugar. peaks using an electric whisk, and
3 egg yolks (freeze the whites for Remove from the heat and gradually pipe or spoon this over the
another recipe) whisk in the cream mixture. Do this puddings. Grate over some
500ml whole milk slowly and carefully, as the hot chocolate to serve, if you like.
300ml double cream sugar mixture may spit a little.

Shoot director FREDDIE STEWART

GOOD TO KNOW gluten free
50g butter 3 Return to the heat and bring to PER SERVING (6) 499 kcals • fat 39g • saturates 24g •
125g light muscovado sugar a simmer, whisking continuously. carbs 31g • sugars 25g • fibre none • protein 5g •
salt 0.3g
grated dark chocolate, to Remove from the heat and spoon
serve (optional) 3-5 tbsp into the egg yolk and
cornflour mixture to loosen slightly,
1 Whisk the cornflour and egg yolks then tip it all into the saucepan, and
together in a bowl or jug. Pour the whisk everything together. Return
milk and half the cream into to a medium heat, whisking until
a second jug and set both aside. the mixture comes to a simmer and
begins to thicken into a custard.

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138 bbcgoodfood.com JANUARY 2024

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