BBC Good Food

easy midweek You can use pork loin or turkey breasts in place of the chicken breasts Omit the If you don’t parmesan and add want to make the panko breadcrumbs sauce or use to the breading mozzarella, the mixture to make the breadcrumbed chicken alone makes a great illets into the base freezer staple. Serve it for a katsu curry with veg, or as a chicken burger Turn the page for more tips  JANUARY 2021 bbcgoodfood.com 51

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easy midweek freezer wisdom Your freezer is the secret to putting home-cooked food on the table every night without any fuss I always make double of our family’s favourites and freeze half. The washing-up is the same, and it means there’s a whole meal packed away for when I don’t have time to cook. My freezer is also a larder of flavour boosters that can be added straight from frozen. The 5 rules The freezer larder How long does it of freezing freeze for? As well as whole meals and cooked 1 Label everything foods, I have a shelf dedicated Food can be frozen for a long Clearly label containers with to flavour boosters that freeze time, but the point is to keep it the date on which the food was well and can be used straight frozen. I also write roughly how from frozen, such as: as good as it was when it was many portions there are, and fresh. After too long, food what it could be used in. GLime leaves will lose its flavour. As a GLemongrass general rule, raw fish, meat 2 Airless GCurry leaves or poultry can be frozen for Ever defrosted something, GChillies up to three months, and then found it’s got a weird skin GFresh horseradish sauce-based, cooked dishes on it? That’s freezer burn, and it GThyme for up to six months. comes from exposing frozen GRosemary goods to the cold air. To combat GFresh turmeric What not to freeze this, fill containers fully before covering, or push all the air out What I freeze The beauty of home freezing is that of freezer bags before closing. most foods can be frozen, but there Many foods can be frozen (find a list and freezing is a short list of things to avoid 3 Freeze at best instructions at bbcgoodfood.com), but the ones You get out what you put below are great to have on hand in the freezer. GHard-boiled eggs will go rubbery in – if something is on the turn, Here’s how I use them... GVegetables with a high water freezing it won’t change that. So, if you’re not going to eat GBig-batch mince sauce content, such as lettuce, cucumber, something for a couple of days, Serve as bolognese, or use in a lasagne or beansprouts and radishes, will go freeze it straightaway rather cottage pie. Add some spices and beans to use limp and wilt than watch it go off. in tacos, burritos or chilli con carne. GSoft herbs like parsley, basil 4 Freeze from cold, not hot GFish pie sauce Putting hot food in your Defrost and fold in raw fish, tip into and chives won’t work for garnishes freezer will defrost everything. a baking dish, top with mash and bake. after being frozen, but they can be Cool to room temperature first. incorporated into dishes GSchnitzel, katsu and anything breadcrumbed 5 Freezing isn’t forever Cook breaded chicken and pork from frozen. GEgg-based mayonnaise and Things will still eventually go off or not be as good if GChicken bone broth hollandaise-style sauces will separate frozen for too long, so use our Roast chicken bones can be made into a broth and curdle after freezing guide, right, and eat within with soy sauce and ginger, then frozen. safe freezing times. For more information on how to freeze GTomato pasta sauce specific items, visit bbcgoodfood.com Make a big batch to serve with pasta, as a pizza topping or the base to vegetable parmigiana bakes. JANUARY 2021 bbcgoodfood.com 53

PARTNERED CONTENT IN ASSOCIATION WITH Smoky chickpea & red pepper soup Flavoured stock pots give depth and add a subtle kick of chilli to this soup. It makes an ideal family-friendly lunch or starter. SERVES 4 PREP 10 mins COOK 30 mins EASY V G 2 tbsp olive oil 1/2 onion, finely chopped 1 carrot, finely chopped 1/2 red pepper, finely chopped 1 garlic clove, crushed 400g can chopped tomatoes 1 Knorr Smoked Chilli & Tomato Stock Pot 400g can chickpeas, drained 4 tbsp yogurt a few mint or coriander leaves, chopped (optional) 1 Heat the oil in a pan and fry the tip onion, carrot and pepper over a low heat for 5 mins until tender. Add the If you don’t have garlic and fry for 30 seconds more. chickpeas in the 2 Tip in the tomatoes, then fill cupboard, you the can with water and add that can use any type along with the Knorr Smoked of canned bean Chilli & Tomato Stock Pot and for this. 500ml more water. Bring to a simmer. Cook for 10 mins, then blitz until smooth using a hand blender. 3 Stir in the chickpeas, crushing some of them with a potato masher, and cook for another 10 mins. Serve in bowls topped with a spoonful of yogurt and the herbs. GOOD TO KNOW healthy • low fat • low cal • fibre • vit c • 2 of 5-a-day PER SERVING 205 kcals • fat 9g • saturates 2g • carbs 20g • sugars 10g • fibre 6g • protein 9g • salt 1.1g 54 bbcgoodfood.com JANUARY 2021

family eat more veg! Get everyone eating their five-a-day all week long with these vibrant veg-packed, easy-to-make meals recipes MELISSA THOMPSON photographs MIKE ENGLISH JANUARY 2021 bbcgoodfood.com 55

Back when I had to smuggle vegetables into my greens-averse daughter, I concocted ways to secretly pack meals with good stu . My ragu (p59) contains more veg than meat, but it’s chopped small and cooked down, so no one will ever know. I double the recipe and freeze it for quick midweek dinners. And, my fridge-raid fried rice, below, is really quick and versatile – you can use most veg from the fridge, and it’s a surefire winner. Fridge-raid fried rice SERVES 4 PREP 15 mins COOK 15 mins EASY 2 tbsp vegetable oil 1 white onion, inely chopped 1 carrot, inely chopped 100g green beans, chopped 1 red or yellow pepper, inely chopped medium broccoli, chopped into small lorets 150g cooked chicken (or any other meat), roughly chopped 300g cold cooked rice 2 eggs, beaten 1 tbsp each sesame oil and oyster sauce 1 spring onion, inely sliced 1 tsp toasted sesame seeds 1 Heat half the vegetable oil in a wok or a frying pan over a medium-high heat, and stir-fry the onions, carrots and green beans for 5 mins. Add the peppers, broccoli and chicken, and stir-fry for 3 mins more. 2 Tip in the rice and stir-fry for another 4 mins until all the grains of rice have separated. Push the rice and vegetables to the side, then add the remaining vegetable oil to the other. Crack in the egg and scramble briefly before stirring into the veg and chicken mixture. 3 Stir in the sesame oil and oyster sauce to coat, then garnish with the spring onions and sesame seeds. GOOD TO KNOW healthy • low cal • folate • ibre • vit c • 2 of 5-a-day PER SERVING 388 kcals • fat 20g • saturates 3g • carbs 29g • sugars 7g • ibre 7g • protein 20g • salt 0.6g 56 bbcgoodfood.com JANUARY 2021

Chicken wraps easy family MAKES 4 PREP 12 mins plus resting NEXT MONTH COOK 20 mins EASY CBBC’s Omari McQueen 1 aubergine, trimmed and sliced shares vegan recipes into 5mm rounds red onion, thinly sliced SUBSCRIBE TO NEVER MISS AN ISSUE Receive six issues for just £21.50. 1 tbsp olive oil Turn to page 48 for details tbsp cider vinegar *For full terms and conditions, see page 48 2 tbsp natural yogurt 1 tbsp tahini JANUARY 2021 bbcgoodfood.com 57 1 small garlic clove, crushed 1 tsp cumin powder tsp ground coriander 1 tsp paprika 2 chicken breasts 1 tbsp vegetable oil 4 lour tortilla wraps 4 tomatoes, thinly sliced 1 avocado, stoned, peeled and sliced 1 Heat a dry griddle pan over a medium-high heat, and fry the aubergine rounds for 2 mins on each side until lightly coloured and char lines appear (you may need to do this in batches). Transfer to a bowl with the onions, then toss with the olive oil and vinegar. 2 Combine the yogurt, tahini and garlic in a bowl with 1 tbsp water to loosen. Mix the cumin, coriander, paprika and some salt and pepper in a small bowl. Put the chicken on a board, cover with baking parchment and bash with a rolling pin to an even 11/2cm thickness. Rub with the spice mix, leave for 10 mins, then fry in the oil for 12 mins, flipping after 8 mins. Transfer to a board, rest briefly, then slice. 3 Warm the wraps in a dry frying pan, then fill with the tomatoes, aubergine and onion mix, avocado, chicken and tahini dressing. GOOD TO KNOW balanced • low cal • ibre • 3 of 5-a-day PER SERVING 429 kcals • fat 18g • saturates 4g • carbs 38g • sugars 8g • ibre 8g • protein 24g • salt 1.1g

Chickpea, spinach 1 Heat some oil in a pan over a Tomato & halloumi slice & almond butter bowl medium heat and fry the onions for 5 mins. Add 50ml water and cook SERVES 4 6 PREP 15 mins SERVES 2 PREP 5 mins for 7 mins more until just brown. COOK 50 mins EASY V COOK 20 mins EASY V Add the garlic and ginger. 2 Combine the coriander, cumin, 400g cherry tomatoes, halved vegetable oil, for frying turmeric, fenugreek seeds and some 1 yellow pepper, thinly sliced 1 large onion, inely chopped pepper with 2 tbsp water, and 2 tbsp olive oil 3 garlic cloves, crushed tip into the pan. Cook for 5 mins 400g halloumi, cut into 5mm slices 2 cm piece of ginger, peeled more, then stir in the chickpeas. 500g block pu pastry 3 Stir in the stock and almond lour, for dusting and grated butter, then add the spinach and 2 tbsp soft cheese 1 tsp ground coriander cook for 3-5 mins more until the 3 tsp milk 2 tsp ground cumin spinach has wilted. Serve over rice. 1 garlic clove, inely grated 1 tsp ground turmeric 1 egg yolk GOOD TO KNOW calcium • folate • ibre • vit c • iron • handful of basil leaves, to serve tsp fenugreek seeds 400g can chickpeas, drained 3 of 5-a-day 1 Heat the oven to 160C/140C fan/ gas 3. Arrange the tomatoes and and rinsed PER SERVING 356 kcals • fat 14g • saturates 1g • peppers on a baking tray in a single 300ml vegetable stock layer. Drizzle with half the oil, season 2 tbsp unsalted almond butter carbs 33g • sugars 10g • ibre 14g • protein 18g • with salt and roast for 25 mins. 200g spinach, roughly chopped 2 Meanwhile, heat a griddle pan over cooked rice, to serve salt 0.5g a medium heat. Lightly brush the halloumi with the remaining oil and griddle for 6 mins. Flip and cook for 3 mins more. Remove from the heat. 3 Roll the pu pastry out on a lightly dusted surface to roughly 32 x 22cm, and about 1cm thick. Transfer to a large baking tray lined with baking parchment and score a 2cm border around the edges. Combine the soft cheese, 2 tsp milk and the garlic, and spread inside the border. 4 Turn the oven to 200C/180C fan/ gas 4. Tip away any liquid from the tray of roasted veg, then arrange the veg over the soft cheese mix. Lay the halloumi on top. Mix the egg yolk and remaining milk, then brush this over the border. Bake for 25 mins until the pastry is golden and risen. Scatter over the basil and serve immediately. GOOD TO KNOW calcium • vit c • 1 of 5-a-day PER SERVING (6) 622 kcals • fat 44g • saturates 23g • carbs 32g • sugars 6g • ibre 4g • protein 22g • salt 2.8g 58 bbcgoodfood.com JANUARY 2021

easy family Shoot director JACK HUNTLEY Food stylist KATY GILHOOLY Stylist LAUREN MILLER Hidden veg ragu 400g tomato passata into the mince, then season and & 2 tbsp tomato purée stir into the fried vegetable mix. SERVES 6 PREP 10 mins 400ml chicken or beef stock 2 Tip in the tomatoes, passata, Discover Melissa’s COOK 1 hr 20 mins EASY G cooked short pasta, to serve tomato purée and stock. Reduce the top foods to try in heat to medium-low, cover and cook the new year on 4 garlic cloves 1 Peel the garlic cloves and tip into for 1 hr. After 30 mins (or once the page 126. 1 red onion, roughly chopped a food processor with the onions, oil separates), uncover so the ragu 1 white onion, roughly chopped celery and carrots. Blitz until finely thickens. To freeze, cool completely, 2 celery sticks, roughly chopped chopped. Heat 2 tbsp oil in a frying then pack into freezerproof 2 small carrots, roughly chopped pan over a medium heat, and fry the containers. Will keep frozen for up 2 tbsp olive oil veg mix until soft and translucent, to three months. Serve over pasta. 250g beef mince about 20 mins. Meanwhile, heat the 250g pork mince remaining oil in a second pan and GOOD TO KNOW 2 of 5-a-day 2 tbsp balsamic vinegar fry all the mince until just brown, PER SERVING 281 kcals • fat 16g • saturates 5g • 400g can plum tomatoes about 15-20 mins. Stir the vinegar carbs 12g • sugars 11g • ibre 4g • protein 20g • salt 0.6g JANUARY 2021 bbcgoodfood.com 59

easy family good advice family matters Start the year right with a focus on health and well-being. Food director and mum-of-two Cassie Best shares advice and tips HEALTH LET’S GET OUTSIDE Quick Stay active after-school all winter snacks Come rain or shine, getting outside Keep hunger pangs at bay has huge benefits for mental and until dinner time with these physical health. Try these ideas to quick and nutritious bites. get active with the kids this month OApple doughnuts Slice an Head to the woods for a campfire apple into discs, about 1/2cm Get the kids to collect sticks to thick, through the core. Use build a campfire. You don’t have a small cookie cutter or apple to light it, just use your imagination. corer to make a hole in the Push marshmallows onto clean centre and remove any pips. twigs for pretend toasting, and Spread cream cheese over take a flask of hot chocolate. the slices, and top with raisins, flaked almonds or sprinkles. Treasure hunts in nature Draw boxes of different colours OCucumber ‘sandwiches’ OYogurt bark Spread some natural Inspire on pieces of paper, one for each Photographs JCI/JAMIE GRILL, PETER CADE/GETTY IMAGES Peel a chunk of cucumber yogurt over a tray lined with baking the kids member of the family. Head outside and cut into 1/2cm slices. parchment – don’t make it too to get out and search for items to match your Sandwich two pieces thin. Scatter over some halved and get colour, and take a bag with you to together with a little ham or raspberries and blueberries (fresh moving collect the items that are suitable cheese (or both), and secure or frozen) and freeze until solid. this winter to take home. Compare what you with a cocktail stick. Break into shards to serve. found over bowls of steaming soup to warm up your hands. OOatcakes with mackerel or OCelery boats Fill the cavities of salmon paté Mash some flaked celery batons with nut butter, and Orienteering smoked mackerel or hot smoked arrange some raisins on top. Children can get involved with salmon with a few tablespoons of reading maps and orienteering natural yogurt, mayonnaise or cream from a younger age than you might cheese, then add a twist of pepper think. It’s is a great family activity and some lemon zest, if you like. and one that promotes confidence Spread over oatcakes. in children. Check out your local club for more details, and don’t MINDFULNESS FOR KIDS forget to take snacks – a few energy bars will keep you going! Keep calm and centred new series Mindfulness can be as useful for children as it is for adults, and kids as young as CBBC has discovered a rising vegan nursery age can learn about it in school. cooking star, 12-year-old Omari Mindfulness is noticing what’s happening McQueen, who cooks delicious plant- outside of you and how you feel, and based meals for his family. You can allowing things to be as they are. It can watch his new series What’s Cooking help us cope with big emotions and Omari? on CBBC and BBC iPlayer. challenging experiences, which we Look out for his special recipe feature in can build with practice. For mindfulness February’s BBC Good Food magazine. activities, visit bbcgoodfood.com. 60 bbcgoodfood.com JANUARY 2021

healthy diet plan your 7-day winter plan Boost your wellbeing with our carefully designed recipes to support your mind and body. Our seasonal diet plan will help you re-energise, lose excess weight, reduce your sugar intake, and achieve your 5-a-day health editor TRACEY RAYE JANUARY 2021 bbcgoodfood.com 61

what are the bene its? We’re bringing back some of your favourite comforting and healthy recipes, so whether you’re hoping to lose extra pounds or simply re-energise, you can start this year looking and feeling your best The food we eat not only a ects our Our plan aims to provide between 1,200 PLUS physical health, but also our mental and 1,500 kcals per day, which is likely to introducing well-being. Providing your body with create a moderate shortfall of calories, the right nourishment through a healthy allowing for steady, controlled weight loss our new diet can improve your mood, give you more where desired. If weight loss isn’t your goal, vegan healthy energy and also help you think more clearly. or your lifestyle requires a higher calorie As such, we’ve ensured that our plan intake, you can find lots of healthy snack diet plan contains key nutrients such as protein, recipes at bbcgoodfood.com/healthy-plan- fibre and healthy fats. For more information snacks. As with any lifestyle or diet change, Get everything you on how diet a ects how you feel, visit any concerns or health issues should be need to start today at bbcgoodfood.com/mood-diet-plan. raised with your GP first. bbcgoodfood.com/ vegan-healthy-diet-plan Following this plan can also help you to The secret to success is always cut down on sugar, lose excess weight and preparation and planning, which is why we boost your energy levels. suggest using the Saturday before starting the plan to shop for ingredients and do a bit All of our menus focus on plant foods, of food preparation. This will free up time which have several health benefits, such as during a busy week. We’ve cut down on supporting gut health, and lowering heart prep work by utilising leftovers for lunch disease risk and diabetes. For a dedicated and included optional desserts for those vegan diet plan, visit: bbcgoodfood.com/ looking for a little healthy indulgence. vegan-healthy-diet-plan. what to eat when you exercise (look for this itness-friendly symbol) Staying active is key for overall physical and mental well-being. We’ve highlighted recipes in this plan that are especially useful if you exercise – just look for the above symbol. For resistance training, protein is key for muscle repair; and for cardio and endurance training you’ll need some energising carbs to help replenish glycogen stores, as well as protein. For more information on the benefits of exercise for mental well-being, visit bbcgoodfood.com/active-diet-plan. 62 bbcgoodfood.com JANUARY 2021

diet plan 2021 your 7-day winter healthy diet plan (serves 2) breakfast lunch dinner sunday Banana oat Miso roast Chilli chicken monday pancakes salmon, lentil & & peanut pies p64 pomegranate p67 salad Baked banana p66 Goan-style porridge vegetable curry p64 Chilli chicken with kitchari & peanut pies p69 p67 tuesday Baked banana Goan-style Chicken & wednesday porridge vegetable lemon skewers p64 curry with p68 thursday kitchari friday Poached eggs with p69 Spicy ish stew broccoli, tomatoes p73 saturday & wholemeal Chicken & latbread lemon Meatballs with p65 skewers fennel, balsamic p68 beans & courgette Baked banana noodles porridge Spicy ish stew p70 p64 p73 Spicy Poached eggs with Meatballs with ‘vedgeree’ broccoli, tomatoes fennel, balsamic p70 & wholemeal beans & courgette latbread noodles Prawn & harissa p65 p70 spaghetti p71 Poached eggs with Spicy ‘vedgeree’ broccoli, tomatoes p70 & wholemeal latbread p65 JANUARY 2021 bbcgoodfood.com 63

breakfast Baked banana porridge 1 Heat the oven to 190C/170C fan/ monday + gas 5. Mash up one banana half, tuesday + Start the day right with this then mix it with the oats, cinnamon, thursday healthy baked banana porridge milk, 300ml water and a pinch of containing walnuts, banana salt, and pour into a baking dish. and cinnamon. Top with the remaining banana halves and scatter over the walnuts. HEALTHY FIBRE 1 OF 2 Bake for 20-25 mins until the oats 5 A DAY are creamy and have absorbed most of the liquid. SERVES 2 PREP 5 mins COOK 25 mins EASY V GOOD TO KNOW healthy • ibre • 1 of 5-a-day PER SERVING 405 kcals • fat 15g • saturates 2g • 2 small bananas, halved lengthways carbs 52g • sugars 18g • ibre 6g • protein 12g 100g jumbo porridge oats • salt 0.3g tsp cinnamon tip 150ml milk of your choice 4 walnuts, roughly chopped BANANAS AND DAIRY are a good source of the amino acid tryptophan, which the body needs to make the feel- good hormone serotonin. When eaten with a carb source such as oats, the brain can absorb the tryptophan easily. mood-boosting breakfasts Easy-to-prepandnutritious,these will keep your energy up until lunch breakfast Banana oat pancakes 1 Put the oat milk, egg yolks, sunday banana, oats, baking powder and Make our healthier pancakes vanilla in a blender and process to using jumbo oats and banana as smooth a mixture as you can get. for natural sweetness. Serve Whisk the eggs whites until they with a dollop of creamy yogurt hold sti peaks. Whisk 1-2 tbsp and fresh fruit. of the whites into the batter, then fold in the rest. HEALTHY VEGGIE 2 Heat a non-stick pan over a medium heat and spray with a SERVES 2 PREP 5 mins little oil. Pour about 2 tbsp of batter COOK 15 mins EASY V into the pan and cook for 1-2 mins, until the base sets and bubbles 125ml oat milk appear all over the top. Flip and 2 eggs, yolks and whites separated cook the other side for a minute. 1 small banana Repeat in batches, making sure 100g jumbo oats the top looks dryish before 2 tsp baking powder attempting the flip, or the centre few drops of vanilla extract will collapse. Serve with a dollop oil spray (we used avocado oil spray) of yogurt and fruit. low-fat yogurt and fruit, to serve GOOD TO KNOW healthy PER SERVING 350 kcals • fat 10g • saturates 2.5g • carbs 46g • sugars 10g • ibre 5g • protein 15g • salt 1.4g 64 bbcgoodfood.com JANUARY 2021

Poached eggs with 1 Heat the oven to 120C/100C fan/ diet plan 2021 broccoli, tomatoes & gas 1/2 and put an ovenproof plate wholemeal flatbread inside to warm up. Fill a wide-based breakfast saucepan one-third full of water wednesday + Protein-packed eggs with from the kettle and bring to the antioxidant-rich broccoli make boil. Add the broccoli and cook for friday + this a healthy and satisfying 2 mins. Add the tomatoes, return to saturday choice for breakfast. the boil and cook for 30 secs. Lift out with tongs or a slotted spoon 2 OF VIT C FIBRE and place on the warm plate in the 5 A DAY oven while you poach the eggs. 2 Return the water to a gentle SERVES 2 PREP 5 mins simmer. Break the eggs into the COOK 6 mins EASY V pan, one at a time, and cook for 21/2-3 mins or until the whites 100g thin-stemmed broccoli, are set and the yolks are runny. trimmed and halved 3 Divide the flatbreads between the two plates and top with the broccoli 200g cherry tomatoes on the vine and tomatoes. Use a slotted spoon 4 medium free-range eggs to drain the eggs, then place on top. Sprinkle over the seeds (fridge cold) and drizzle with the oil. 2 wholemeal latbreads or pitta Season with a little black 2 tsp mixed seeds (such as pepper and the chilli flakes, and serve immediately. sun lower, pumpkin, sesame and linseed) GOOD TO KNOW healthy • folate • ibre • 1 tsp olive oil good pinch of chilli lakes vit c • 2 of 5-a-day PER SERVING 383 kcals • fat 17g • saturates 4g • carbs 31g • sugars 4g • ibre 9g • protein 22g • salt 0.4g tip GREEN VEG such as broccoli are nutritional powerhouses, full of vitamins and minerals such as vitamin K, folate (folic acid), iron, magnesium and zinc. JANUARY 2021 bbcgoodfood.com 65

lunch sunday healthy lunches & dinners Here, we've compiled dishes that can be eaten for both lunch and dinner, so you can chill a portion for the next afternoon to save you from cooking again Miso roast salmon, lentil 1 tsp olive oil fillets on a foil-lined baking tray and tip & pomegranate salad tsp black or white sesame seeds spread 1 tbsp of the miso mixture over them. Roast for 10-12 mins SALMON is a Enjoy a filling lunch that’s high 2 x 150g skinless wild salmon illets until cooked through. great source of in fibre and iron, and delivers 1 tsp apple cider vinegar 2 Tip the rest of the miso mixture omega-3 fatty two of your five-a-day. 2 carrots, cut into ine strips with into a bowl with the remaining acids, which ginger and lime juice. Add the lime are important 2 OF IRON OMEGA 3 a julienne peeler or knife zest, vinegar, carrots, pomegranate, for brain and 5 A DAY 60g pomegranate seeds onions and coriander. Drain the heart health, 3 spring onions, inely sliced lentils and toss into the salad. while miso is SERVES 2 PREP 10 mins handful of fresh coriander (about Gently stir in the salmon in large a fermented COOK 20 mins EASY chunks, then divide between two condiment rich 30g), chopped plates to serve. in essential 80g dried puy lentils vitamins and 1 tsp miso paste 1 Heat the oven to 200C/180C fan/ GOOD TO KNOW healthy • ibre • iron • omega 3 • minerals, o ering 2 tsp inely grated ginger gas 6. Cook the lentils in a pan of a healthy source 1 garlic clove, inely grated boiling water for 20 mins until 2 of 5-a-day of probiotics. 1 lime, zested and juiced tender. Meanwhile, mix the miso paste with 1 tsp of the ginger, the PER SERVING 503 kcals • fat 20g • saturates 4g • garlic, half the lime juice, the oil and sesame seeds. Put the salmon carbs 27g • sugars 11g • ibre 10g • protein 47g • salt 0.6g 66 bbcgoodfood.com JANUARY 2021

diet plan 2021 dinner Chilli chicken 2 tbsp ground coriander 3 Mix the peanut butter with 100ml sunday & peanut pies 1 tsp chilli powder water, then stir into the stew and & lunch 400g leeks, thickly sliced cook for 5 mins more. Divide the monday Bake one pie for dinner, then 1 red pepper, deseeded and diced stew between two 24 x 18cm chill and cook the second for 1 green pepper, deseeded and diced shallow pie dishes. lunch. Peanut butter adds 2 large chicken breasts (400g), 4 For the topping, tip the beans into creaminess to the filling while a bowl, add the coriander and chilli a bean and potato mash provides diced powder and mash well. Tip in the extra nutrients. A healthy and 400g can chopped tomatoes steamed potatoes and roughly mash hearty, gluten-free dinner. 2 tbsp tomato purée into the beans but keeping a little 2 tsp vegetable bouillon texture. Pile on top of the filling in 5 OF GLUTEN IRON 3 tbsp peanut butter (with no sugar the pie dishes and carefully spread 5 A DAY FREE over the filling to enclose it. or palm oil) Bake one of the pies for 35 mins. SERVES 2 PREP 15 mins 320g broccoli, to serve 5 Meanwhile, cook half of the COOK 1 hr EASY broccoli and serve with the pie. 1 Heat the oven to 200C/180C fan/ Chill the other pie to cook along 500g potatoes, peeled and gas 6. Cook the potatoes in a with the remaining broccoli for chopped steamer for 15 mins until tender. another day. Will keep chilled for Meanwhile, start the chicken filling. up to three days. Reheat the 2 x 400g cannellini beans, drained Heat the oil in a non-stick pan, add remaining pie as above, adding an 3 tbsp chopped fresh coriander the ginger and chilli, and stir over extra 15 mins to the cooking time. 1 tsp chilli powder a medium heat until starting to For the chicken illing soften. Stir in the dried spices, GOOD TO KNOW healthy • low fat • vit c • folate • 2 tsp olive oil leeks and peppers. Cook, stirring 2 tbsp inely chopped ginger frequently, until softened. iron • ibre • 5 of 5-a-day • gluten free 1 red chilli, deseeded if you prefer 2 Tip in the chicken and fry until it starts to colour. Add the tomatoes, PER SERVING 523 kcals • fat 11g• saturates 2g • less heat tomato purée, bouillon and 150ml 2 tbsp cumin seeds water. Simmer, covered, for 10 mins. carbs 54g • sugars 14g • ibre 15g • protein 43g • salt 1.2g JANUARY 2021 bbcgoodfood.com 67

dinner Chicken & lemon skewers 1 Chop half the mint, then combine tuesday with the yogurt, half the lemon & lunch Here’s an easy wholesome dinner juice, the lemon zest, spices and wednesday for hectic weeknights. Divide the ginger in a large bowl. Season with leftovers between containers for plenty of black pepper and a pinch next day’s lunch. of salt. Add the chicken pieces, mix well to coat, and marinate in the FOLATE LOWFAT LOWCAL fridge for 20-30 mins. Meanwhile, if you’re using wooden skewers, soak SERVES 4 (2 for dinner, 2 for lunch) these in water for at least 20 mins. PREP 20 mins plus marinating 2 Heat the grill to medium and line COOK 25 mins EASY a grill tray with foil. Thread the marinated chicken onto the skewers small bunch of mint, leaves picked and grill for 15-20 mins, turning 150g natural yogurt, plus extra to halfway through, until the chicken is browned and cooked through. serve (optional) 3 Briefly warm half the flatbreads 1 lemon, zested and juiced under the grill, then serve topped with half each of the lettuce, tsp ground cumin chicken skewers, onion, remaining tsp ground coriander lemon juice and mint, as well as the 2cm piece of ginger, peeled extra yogurt, pickled cabbage, chilli and grated sauce and hummus, if using. Leave 4 chicken breasts, each cut to cool completely, then store the into 6 pieces leftovers in an airtight container 4 wholemeal latbreads or and chill for lunch the next day. pitta breads 2 Little Gem lettuces, sliced GOOD TO KNOW healthy • low fat • low cal • 1 small red onion, sliced, to serve pickled red cabbage, chilli sauce folate • ibre • 1 of 5-a-day and hummus, to serve (optional) You’ll also need PER SERVING 363 kcals • fat 4g • saturates 1g • 4 metal or wooden skewers carbs 38g • sugars 5g • ibre 7g • protein 41g • salt 0.9g Spicy fish stew 550g frozen wild salmon, skinned and cut into large pieces Packed with flavour and four of your five-a-day. 1 lime, zested GLUTEN FIBRE OMEGA 3 1 Heat the oil in a non-stick frying FREE pan and fry the onions for 8-10 mins until soft and golden. Add the spring SERVES 4 (2 for dinner, 2 for lunch) onions, garlic, chilli and thyme. PREP 10 mins COOK 40 mins EASY Cook, stirring for 1 min, then add the tomatoes, bouillon and peppers. dinner 1 tbsp olive oil Cover and simmer for 15 mins. wednesday 2 onions, thinly sliced 2 Cook the rice following pack 3 spring onions, chopped instructions. Tip the beans and & lunch 3 garlic cloves, chopped herbs into the stew, cook for 10 mins thursday 1 red chilli, deseeded and sliced more, then add the salmon and lime a few thyme sprigs zest. Cook for a further 4-5 mins 2 x 400g cans chopped tomatoes until the salmon is cooked through. 400ml vegetable bouillon, made 3 Ladle half into bowls, and scatter with a few coriander sprigs. Leave with 2 tsp bouillon powder the rest to cool, then chill for the 2 green peppers, deseeded and next day. Reheat until piping hot. cut into pieces GOOD TO KNOW healthy • folate • ibre • vit c • iron • 160g brown basmati rice omega-3 • 4 of 5-a-day • gluten free 400g can and 210g can red kidney PER SERVING 664 kcals • fat 26g • saturates 5g • carbs 58g • sugars 14g • ibre 14g • protein 42g • beans, drained salt 0.3g handful of coriander (about 15g), chopped, plus a few extra sprigs handful of lat-leaf parsley (about 15g), chopped 68 bbcgoodfood.com JANUARY 2021

diet plan 2021 dinner monday & lunch tuesday Vegetable curry with 1 tsp smoked paprika 3 Stir in the tamarind, beans, brown rice kitchari 1 tsp ground cumin tomatoes and courgettes, then cover 1 tbsp ground coriander and cook for 10-15 mins more until Get all five of your five-a-day 3 garlic cloves, chopped the veg is tender, but still retains in one bowl. This is healthy, 1 tbsp vegan bouillon powder, made a little bite. Remove the lid for the vegan, gluten-free as well as last 5 mins so the sauce can reduce providing vitamin C and iron. up with 500ml boiling water slightly. Remove from the heat. Stir 360g cauli lower lorets in the yogurt and half the coriander. 5 OF VEGAN VIT C 1 tsp tamarind 4 To make the kitchari, heat the oil 5 A DAY 320g ine beans, trimmed, in a non-stick pan and add the ground coriander. Warm briefly, SERVES 4 (2 for dinner, 2 for lunch) halved lengthways if large then tip in the cooked rice and the tip PREP 10 mins COOK 40 mins 4 large tomatoes, cut into wedges lentils. Warm through for 1 min, EASY V 2 large courgettes (320g), halved then stir in the remaining coriander. OLIVE OIL 5 Serve half the curry and rice, is rich in 225g brown basmati rice lengthways and thickly sliced then leave the leftovers to cool polyphenols, 1 tsp olive oil 100g coconut yogurt completely and chill for lunch the which support 1 tsp ground coriander 15g coriander, chopped, to serve next day. Reheat in the microwave gut health by 390g can green lentils, drained or on the hob until piping hot, enhancing For the curry 1 Cook the rice in boiling water adding a splash of water to prevent growth of 1 tbsp olive oil for 25 mins until tender. Drain. it sticking, if needed. bene icial 2 large onions (330g), 1 inely 2 Meanwhile, make the curry. Heat bacteria the oil in a large pan and fry the GOOD TO KNOW vegan • healthy • low fat • folate • chopped, 1 sliced onions, chillies and ginger for 2 red chillies, deseeded and sliced 8-10 mins until softened. Stir in ibre • vit c • iron • 5 of 5-a-day • gluten free 25g ginger, peeled and the spices and garlic, pour in the bouillon, then add the cauliflower. PER SERVING 507 kcals • fat 12g • saturates 6g • inely chopped Cover and simmer for 5 mins. 1 tsp ground turmeric carbs 73g • sugars 17g • ibre 14g • protein 18g • salt 0.4g JANUARY 2021 bbcgoodfood.com 69

dinner Meatballs with fennel 1 Combine the mince, oregano, egg, thursday & balsamic beans & grated garlic and some black pepper & lunch courgette noodles in a bowl. Form into 16 meatballs. 2 Heat the oil in a large frying pan friday Swap pasta for courgette noodles. over a medium-high heat, and fry They’re rich in potassium, which the meatballs, stirring until brown tip helps lower blood pressure. all over (be careful as they’re quite delicate). Remove to a plate using PROTEIN contains amino acids, LOWFAT LOWCAL IRON a slotted spoon. Reduce the heat which are required to make up and fry the fennel, carrots and sliced the brain chemicals that regulate SERVES 4 (2 for dinner, 2 for lunch) garlic for 5 mins, stirring until soft. your thoughts and feelings. PREP 35 mins COOK 40 mins 3 Tip in the passata, vinegar and bouillon, stir, then return dinner EASY G meatballs only the meatballs to the pan. Cover friday and cook for 20-25 mins. & lunch 400g lean beef steak mince 4 Meanwhile, for the ‘noodles’, heat saturday 2 tsp dried oregano the oil in a non-stick pan and fry the 1 large egg courgette and beans until softened. 70 bbcgoodfood.com JANUARY 2021 8 garlic cloves, 1 inely grated, Serve half with half the meatballs and a scattering of fennel fronds. 1 sliced Leave the rest to cool, then chill for 1 2 tbsp olive oil the next day. The meatballs will keep 1 fennel bulb, trimmed and inely frozen in an airtight container for up to three months. Leave to cool chopped, fronds reserved completely first. 2 carrots, inely chopped 500g passata GOOD TO KNOW healthy • low fat • low cal • folate • 4 tbsp balsamic vinegar 600ml low-salt vegetable bouillon ibre • vit c • iron • 4 of 5-a-day For the courgette noodles 1 tsp olive oil PER SERVING 380 kcals • fat 14g • saturates 3g • 1 2 large courgettes, spiralized or carbs 20g • sugars 15g • ibre 11g • protein 37g peeled into strips 350g frozen soya beans, defrosted • salt 0.5g Spicy ‘vedgeree’ 1 Rinse the rice under cold running water, rubbing it with your fingers Like the classic kedgeree, this to remove any excess starch. Cook veggie version is served with boiled following pack instructions. Drain. eggs and has a mild curry flavour. 2 Cook the beans in simmering water for 2 mins, then transfer to GLUTEN HEALTHY 2 OF a bowl with a slotted spoon. Boil the FREE 5 A DAY eggs for 7 mins, then drain, put in a bowl of cold water, and leave to cool. SERVES 4 (2 for dinner, 2 for lunch) 3 Meanwhile, heat the oil in a large PREP 10 mins COOK 1 hr 10 mins frying pan over a medium heat and EASY V cook the onions for 10-15 mins until golden. Add the garlic, curry powder, 350g long-grain brown basmati rice turmeric and bay, and cook for 1 min 150g ine beans, trimmed and more. Stir in the spinach, tomatoes and a splash of water, and cook for halved lengthways another 5 mins to wilt the spinach. 4 medium eggs 4 Fold in the rice and beans, and 2 tbsp olive oil cook for a few minutes more until 2 onions, sliced the rice is warmed through. Drain 2 garlic cloves, crushed and peel the eggs, then halve. 2 heaped tbsp medium 5 Serve half the rice topped with half the eggs, coriander, chilli and curry powder lemon wedges. Chill the rest for 1 tsp ground turmeric lunch the following day. 2 bay leaves 200g spinach GOOD TO KNOW healthy • folate • ibre • vit c • iron • 100g cherry tomatoes, halved 2 of 5-a-day • gluten free small bunch of coriander (about 15g), chopped PER SERVING 501 kcals • fat 14g • saturates 2g • 1 green chilli, sliced 1 lemon, cut into wedges carbs 70g • sugars 6g • ibre 9g • protein 20g • salt 0.3g

diet plan 2021 Prawn & harissa spaghetti 1 Cook the broccoli in a pan of burst. Stir in the prawns and cook lightly salted boiling water for 1 min for 2 mins more until turning pink. Try our spaghetti for two, packed 30 seconds until tender. Drain and Add the harissa and lemon zest, with spice thanks to the harissa set aside. Cook the pasta following stirring to coat. sauce. It’s ready in just 20 minutes pack instructions, then drain, 4 Toss the cooked spaghetti – ideal for a weekend supper. reserving a mug of cooking water. and a ladleful of the reserved 2 Heat the oil in a large frying pan cooking water through the prawn FIBRE VIT C 1 OF over a low heat, and fry the garlic mixture, season and serve. 5 A DAY for 2 mins. Remove and discard using a slotted spoon, leaving the GOOD TO KNOW healthy • ibre • vit c • 1 of 5-a-day SERVES 2 PREP 5 mins garlic-infused oil in the pan. PER SERVING 511 kcals • fat 13g • saturates 2g • COOK 15 mins EASY 3 Turn up the heat to medium carbs 72g • sugars 6g • ibre 7g • protein 22g • and fry the tomatoes in the oil for salt 0.9g 100g long-stemmed broccoli, 5 mins until starting to soften and cut into thirds dinner saturday 180g spaghetti 2 tbsp olive oil 1 large garlic clove, lightly bashed 150g cherry tomatoes, halved 150g raw king prawns 1 heaped tbsp rose harissa paste 1 lemon, inely zested reader offer Stellar 24cm chef’s pan This 24cm chef’s pan from Stellar is versatile and functional, and will be your new go-to for so many of your favourite dishes. Its lat bottom allows for frying and the curved sides for easy stirring and mixing, while the pan’s depth lends itself to boiling pasta and vegetables, too. The riveted handle creates a solid, reassuring grip and the polished, easy-to-maintain stainless steel also looks stunning in any kitchen. HOW TO ORDER Search ‘Stellar chef’s pan’ at horwood.co.uk, select size 24cm and add JUST to your basket, then enter code £37.50 BBCGOODFOOD25 at checkout (RRP £50) inc P&P JANUARY 2021 bbcgoodfood.com 71

your 7-day vegetarian diet plan (serves 2) breakfast lunch dinner sunday Banana oat Linguine with Roast monday pancakes avocado, cauli lower & p64 tomato & lime hazelnut pilaf p73 p74 Baked banana porridge Roast Vegetarian p64 cauli lower & enchiladas hazelnut pilaf p75 p74 tuesday Baked banana Vegetarian Lentil lasagne p74 porridge enchiladas p64 p75 wednesday Poached eggs with Lentil lasagne Vegetable thursday broccoli, tomatoes p74 curry with friday & wholemeal brown rice saturday latbread Vegetable kitchari p65 curry with p69 brown rice Baked banana kitchari Spicy vedgeree porridge p69 p70 p64 Spicy vedgeree Parsnip Poached eggs with p70 gnocchi broccoli, tomatoes p73 & wholemeal Parsnip gnocchi latbread p73 Moroccan freekeh p65 traybake p76 Poached eggs with broccoli, tomatoes & wholemeal latbread p65 72 bbcgoodfood.com JANUARY 2021

Linguine with avocado, 1 Cook the pasta following pack diet plan 2021 tomato & lime instructions. Meanwhile, combine the lime zest and juice, the avocado, lunch Traditional guacamole tomatoes, coriander, onion and sunday ingredients make this low-calorie chilli (if using) in a medium bowl. linguine dish extra-special. It can 2 Drain the pasta, then toss with dinner also be served cold as a pasta salad. the veg mixture. Serve straightaway friday + while still warm, or leave to cool lunch HEALTHY VEGAN LOWCAL and enjoy cold, if you like. saturday SERVES 2 PREP 20 mins GOOD TO KNOW vegan • healthy • low cal • ibre JANUARY 2021 bbcgoodfood.com 73 COOK 10 mins EASY V • vit c • 3 of 5-a-day PER SERVING 450 • fat 20g • saturates 4g • carbs 49g • sugars 11g • ibre 13g • protein 11g • salt 0.4g 115g wholemeal linguine tip 1 lime, zested and juiced 1 avocado, stoned, peeled When cooked ‘al dente’ (with a bite), pasta retains higher levels of resistant and chopped starch, which acts like a prebiotic. 2 large ripe tomatoes, chopped bunch of coriander, chopped 1 red onion, inely chopped 1 red chilli, deseeded and inely chopped (optional) Parsnip gnocchi into a food processor with the nutmeg, flour and nutritional yeast. Try a new take on gnocchi by using Season, then blitz to a dough. parsnips in place of some of the 2 Bring a large pan of salted water potatoes. A crunchy walnut crumb to the boil. Tip the dough onto a makes them even more irresistible. floured surface, divide into four pieces, and roll each piece into 5V4EAGODAFANY 5V4AITODCFAY 5F4AIBODRFAEY a 35cm long sausage that’s about 21/2cm wide. Using a cutlery knife, SERVES 4 (2 for dinner, 2 for lunch) cut each sausage at 2cm intervals to PREP 40 mins COOK 55 mins get about 17-18 gnocchi per sausage. EASY V Cook the gnocchi in the boiling water for 1 min, or until they float to 400g parsnips, peeled and the surface (you’ll need to do this in cut into chunks batches). Transfer to a plate lined with kitchen paper using a slotted 600g potatoes, cut into chunks spoon, and leave to drain. 60ml olive oil, plus extra 3 Heat the remaining oil in a frying pan over a medium heat until for drizzling shimmering. Fry half the gnocchi 3 garlic cloves, unpeeled for 3-4 mins, stirring until lightly 1 tsp ground nutmeg golden. Transfer to a bowl using a 100g ‘00’ lour, plus extra slotted spoon while you fry the rest. Serve the second batch of gnocchi for dusting immediately while warm, topped 2 tbsp nutritional yeast with half of the thyme and walnuts, as well as some black pepper and small bunch of thyme, leaves a drizzle of oil. Leave the rest to picked, to serve cool, then chill for the next day. 30g walnuts, toasted and chopped GOOD TO KNOW vegan • healthy • folate • ibre • 1 Heat the oven to 220C/200C fan/ gas 7. Toss the parsnips and vit c • 1 of 5-a-day potatoes in 2 tbsp of the oil, and tip into a roasting tin with the garlic. PER SERVING 525 kcals • fat 22g • saturates 3g • Roast for 40 mins until the veg is soft. Leave to cool slightly, then carbs 63g • sugars 7g • ibre 11g • protein 12g • squeeze the garlic from its skins into the roasted veg. Tip everything salt 0.3g

Roast cauliflower 100g hazelnuts, toasted & hazelnut pilaf and chopped This simple basmati rice pot 150ml vegan natural yogurt, to serve is flavoured with coriander, garam masala and ginger. 1 Heat the oven to 200C/180C fan/ gas 6. Heat half the oil in a large pan, VEGAN 1 OF FIBRE and fry the onion for 5 mins until 5 A DAY golden. Add the garlic, ginger, garam masala and rice, and stir-fry for a dinner SERVES 4 (2 for dinner, 2 for lunch) few more minutes. Add the bouillon sunday + PREP 10 mins plus resting and curry leaves, season, bring to COOK 50 mins EASY V the boil, then reduce the heat to low. lunch Cover and simmer for 40 mins. monday 2 tbsp olive oil 2 Toss the cauliflower in the curry 1 onion, chopped powder and remaining oil, season 2 garlic cloves, crushed and transfer to a baking sheet. Roast 5cm piece of ginger, peeled in the oven for 40 mins until tender. 3 Remove the rice mix from the heat and grated and leave to rest for 5 mins. Gently 2 tbsp garam masala fold in the roasted cauliflower, 300g brown basmati rice coriander and toasted hazelnuts. 700ml hot vegan bouillon Serve half the pilaf with half the 3 curry leaves yogurt, then leave the rest to cool 250g cauli lower, broken into lorets and chill for the next day. 2 tbsp medium curry powder handful of coriander, chopped GOOD TO KNOW vegan • healthy • ibre • 1 of 5-a-day PER SERVING 563 kcals • fat 26g • saturates 3.8g • carbs 65g • sugars 9g • ibre 8g • protein 17g • salt 0.6g dinner Lentil lasagne and cook for a few more minutes, tuesday then stir in the lentils and cornflour. + lunch This Italian-inspired bake is made 2 Add the tomatoes, a can of water, wednesday vegan with a cauliflower-based the mushroom ketchup, oregano and white sauce and canned lentils. bouillon. Season, then simmer for 15 mins, stirring occasionally. HEALTHY LOWFAT 3 OF 3 Meanwhile, cook the cauliflower 5 A DAY in a pan of boiling water for 10 mins until tender. Drain, then purée with SERVES 4 (2 for dinner, 2 for lunch) the soya milk using a hand blender PREP 15 mins COOK 1 hr 15 mins or food processor. Season well and EASY V stir in the nutmeg. 4 Heat the oven to 180C/160C fan/ 1 tbsp olive oil gas 4. Spread a third of the lentil 1 onion, chopped mixture over the base of a 20 x 30cm 1 carrot, chopped ceramic baking dish. Cover with 1 celery stick, chopped a single layer of lasagne sheets, 1 garlic clove, crushed breaking them to fit, if needed. 2 x 400g cans lentils, drained Top with another third of the lentil mixture, then a third of the and rinsed cauliflower purée, and another layer 1 tbsp corn lour of pasta. Finish with the remaining 400g can chopped tomatoes lentil mixture and lasagne sheets, 1 tsp mushroom ketchup followed by the rest of the purée. 1 tsp chopped oregano, or 1 tsp 5 Cover loosely with foil and bake for 35-45 mins, removing the foil for dried oregano the final 10 mins. Serve half, then 1 tsp vegetable bouillon powder leave the rest to cool completely, 2 cauli lowers, broken into lorets and chill for the next day. 2 tbsp unsweetened soya milk pinch of grated nutmeg GOOD TO KNOW vegan • healthy • low fat • ibre 9 dried egg-free lasagne sheets • vit c • 3 of 5-a-day 1 Heat the oil in a pan and cook the onion, carrot and celery for PER SERVING 398 kcals • fat 6g • saturates 1g • 10-15 mins until soft. Add the garlic carbs 63g • sugars 11g • ibre 10g • protein 19g • salt 0.3g 74 bbcgoodfood.com JANUARY 2021

dinner diet plan 2021 monday + side for lunch enchiladas tuesday Vegetarian enchiladas of water if they start to stick. Add Wilted spinach the chilli powder and cook for 1 min with nutmeg & garlic Try these comforting, cheesy more. Tip in the tomatoes and enchiladas for the perfect pulses and bring to the boil. Reduce Throw some spinach in a wok with crowd-pleasing family dinner. the heat and simmer for 5-10 mins, garlic and spices for a quick side. stirring occasionally until the mixture has thickened. Remove HEALTHY VEGAN GLUTEN from the heat and season. FREE CALCIUM FIBRE 2 Heat the grill to high. Spread VIT C a spoonful of the veg mixture over the base of a large ovenproof dish. SERVES 4 (2 for dinner, 2 for lunch) Working with one wrap at a time, SERVES 4 (2 for dinner, 2 for lunch) PREP 10 mins COOK 30 mins add a few spoonfuls of the veg PREP 5 mins COOK 5 mins EASY V mixture, then fold the sides in and EASY V roll up to seal. Arrange the filled 1 tsp olive oil wraps in the dish side by side, so 1 2 tbsp olive oil 2 onions, chopped they’re snugly packed in. Spoon 4 garlic cloves, chopped 280g carrots, grated the remaining veg mixture on top. 500g baby spinach 2 3 tsp chilli powder (mild or hot, 3 Combine the yogurt and cheese nutmeg, for grating with some seasoning, then spoon depending on your taste) this over the enchiladas. Grill for 1 Heat half the oil in a wok, and 2 x 400g cans chopped tomatoes a few minutes until golden. Serve stir-fry half the garlic until soft. 2 x 400g cans pulses in water, half with half the spinach (see Gradually add half the spinach, right), leave the rest to cool, then a handful at a time, only adding drained (we used mixed beans keep chilled for the next day. more once the rest has wilted. and lentils) 2 Grate in some nutmeg, stir, and 6 small wholemeal tortilla wraps GOOD TO KNOW healthy • calcium • ibre • vit c • serve with the enchiladas (see left). 200g low-fat natural yogurt Use the remaining ingredients to 50g extra-mature cheddar, iron • 4 of 5-a-day make lunch the following day. inely grated PER SERVING 430 kcals • fat 13g • saturates 4g • GOOD TO KNOW vegan • healthy • low fat • folate 1 Heat the oil in a large frying pan, • 1 of 5-a-day • gluten free and cook the onions and carrots for carbs 60g • sugars 17g • ibre 15g • protein 23g • PER SERVING 68 kcals • fat 4g • saturates 1g • 5-8 mins until soft, adding a splash carbs 2g • sugars 2g • ibre 4g • protein 4g • salt 0.4g salt 1.4g JANUARY 2021 bbcgoodfood.com 75

dinner Moroccan freekeh saturday traybake 76 bbcgoodfood.com JANUARY 2021 Combine chickpeas and freekeh with cherry tomatoes, olives and apricots to make this easy one-pan supper. It’s a good source of iron for non-meat-eaters. 3 OF CALCIUM 5 A DAY SERVES 2 PREP 5 mins COOK 30 mins EASY V 2 tbsp olive oil 400g can chickpeas, drained and rinsed 1 tsp ground coriander 1 tsp ground cumin tsp chilli lakes 270g cherry tomatoes x 400g can apricot halves, drained and roughly chopped 70g green olives 250g pouch microwave freekeh 70g low-fat natural yogurt small bunch of dill, inely chopped 1 Heat the oven to 200C/180C fan/ gas 6. Toss the oil, chickpeas, spices and chilli flakes together in a medium roasting tin, and roast for 15 mins, or until the chickpeas are beginning to crisp and turn golden brown. Add the tomatoes, apricots, olives and freekeh, then toss to combine. Roast for 10-15 mins more until the tomatoes start to burst and everything is piping hot. Season. 2 Combine the yogurt with most of the dill and some salt. Serve the freekeh and roasted veg with the extra dill scattered over, and the herby yogurt on the side. GOOD TO KNOW healthy • calcium • folate • ibre • vit c • iron • 3 of 5-a-day PER SERVING 622 kcals • fat 24g • saturates 3g • carbs 70g • sugars 16g • ibre 16g • protein 21g • salt 1.3g Discover even more healthy recipes, top tips and our new vegan plan at bbcgoodfood.com/healthy-diet-plan

diet plan 2021 Vegan nut butter cups a small food processor and blitz in 1-min bursts, scraping down the You can keep these bite-sized sides between each burst. When you treats in the freezer. have a buttery, mostly smooth paste, the walnut butter is ready – this GLUTEN VEGAN OMEGA 3 may take 5-10 mins. You don’t want FREE it to be completely smooth, as it will become too runny to fill the cups. MAKES 12 PREP 15 mins plus freezing 3 Melt the chocolate in a heatproof bowl set over a pan of simmering COOK 15 mins EASY V G water, making sure the bowl doesn’t touch the water. Alternatively, do 100g walnuts this in the microwave in 30-second 100g dairy-free dark chocolate bursts. Spoon 1 tsp chocolate into each case, then freeze for 10 mins (at least 70% cocoa solids) before adding a spoonful of walnut 1 medjool date, stoned and butter. Push in a few pieces of chopped date, then spoon over the inely chopped remaining melted chocolate. Freeze You’ll also need for at least another 30 mins, or until 12-hole mini mu in tin the chocolate is firm (the walnut 12 mini paper cases centre will remain gooey), then transfer to a freezerproof container. 1 Line the holes of the mu n tin Will keep frozen for up to a month. with paper cases and set aside. Heat the oven to 160C/140C fan/gas 3. GOOD TO KNOW vegan • omega-3 • gluten free 2 Spread the walnuts out in a single layer on a baking tray and roast for PER CUP 113 kcals • fat 9g • saturates 3g • carbs 5g • 12-15 mins, or until fragrant and slightly darker in colour. Tip into sugars 4g • ibre 1g • protein 2g • salt 0.01g pick-me-up puds Dessert photographs MIKE ENGLISH | Shoot director JACK HUNTLEY Food stylist KATIE MARSHALL Stylist FAYE WEARS These lighter sweet treats are super-simple to make Stewed apple 1 Put the apples in a saucepan with the cinnamon, raisins and For a comforting dessert, this 2 tbsp water. Bring to a simmer, recipe combines eating apples cover and cook for 10-15 mins (which have lower acidity than until the apples are very soft. cooking apples) and naturally 2 Spoon the stewed apples into sweet raisins, both of which will bowls, and serve with a dollop of give your gut health a boost. the yogurt and a drizzle of maple Ground cinnamon also helps syrup, if you like. Will keep chilled regulate blood sugar levels. in an airtight container for up to three days. LOW FAT LOW CAL 2 OF 5 A DAY GOOD TO KNOW vegan • low fat • low cal • 2 of 5-a-day • gluten free SERVES 4 PREP 5 mins PER SERVING 116 kcals • fat 1g • saturates none • COOK 15 mins EASY V carbs 25g • sugars 25g • ibre 2g • protein 1g • salt 0.02g 5 sweet eating apples (about 600g), such as Gala or Fuji, peeled, cored & and chopped For a regular dose of medical advice 1/4 tsp ground cinnamon and topical information, tune in to 50g raisins Radio 4’s Inside Health which returns 150g fat-free Greek or non-dairy with a new series on 5 January. Tuesdays at 9pm or Wednesdays at yogurt, to serve 3.30pm, and BBC Sounds. 4 tsp maple syrup (optional) JANUARY 2021 bbcgoodfood.com 77

Book in * confidence** SaQvueo2te5G%FR2 17 - 20 June 2021 | NEC Birmingham The ultimate day out for food lovers ENTERTAINMENT TASTING SHOPPING INSPIRATION Hurry - early bird ticket offer ends 12 Jan! bbcgoodfoodshow.com | 0844 995 9654 Subscribers save more† – enter your subscriber number when booking! *Valid on standard 1-day general admission tickets only. Not valid on VIP, theatre seats or with any other offer. Ends 12/01/21. ** In the event that BBC Good Food Show is postponed, cancelled or River Street Events and Immediate Media deem it unsafe to run the event in light of UK Government and Public Health England guidelines regarding Covid-19, you will be contacted directly with regards to transferring your booking to a future date or requesting a refund. Please note: refunds exclude the transaction fee. †Subscribers save 35% on standard 1-day general admission tickets when using their unique subscriber number, ends 16/12/20. £3.50 transaction fee per e-ticket order and £4.50 per postal ticket order. Details correct at time of print. The BBC logo is a trademark of the BBC. © BBC. The Good Food trade mark is used under licence from Immediate Media Company London Limited. Organised and presented by River Street Events at Immediate Media.

WEEKEND Kick-start the new year by spending some time in the kitchen turning this month’s produce into something special BEETROOT ROSTI WITH GREEN YOGURT & SMOKED SALMON, p92 GF TREASURES Curried squash, lentil & coconut soup, p102 DIANA HENRY Schmarren with raisins, p86 TOM KERRIDGE Paneer & chickpea fry, p82 JANUARY 2021 bbcgoodfood.com 79

FAKEAWAY FEAST Quick & puffy flatbreads, p83 TOM’S TAKEAWAY Treat the family to BBC chef and Good Food Podcast host Tom Kerridge’s favourite Indian-inspired menu photographs JONATHAN GREGSON We’re blessed to have some fantastic Indian restaurants in Marlow, especially Atul Kochhar’s world-class Sindhu (sindhurestaurant.co.uk). The hospitality is relaxed, and the chefs are like alchemists, combining spices to make new, beautifully balanced flavours. But, whenever I eat something I love, I won’t sit still until I’ve got to the bottom of what makes it so amazing and I’m happy with my own version. Always being open to new ideas and techniques is how you keep things fresh and evolve your cooking, whether that’s at home or in a restaurant. So, here’s my desert island Indian- inspired menu – it’s what I cooked at home when all the restaurants had to close during lockdwon in 2020. All of it can be made ahead, and I made most of it based on what I had available in the kitchen. As they say, necessity is the mother of invention. Tom x Lamb bhuna, p82 Tom Kerridge is a BBC presenter and chef-owner of The Hand and Flowers, The Coach and The Butcher’s Tap in Marlow, Kerridge’s Bar & Grill at The Corinthia Hotel, London, and The Bull & Bear in Manchester. Listen to the Good Food Podcast to hear Tom talk to host Orlando Murrin about recipes and cooking tips. It’s released each Wednesday, with a bonus recipe cookalong on the following Saturday. Listen at bbcgoodfood.com/podcast or download at Acast, Spotify, iTunes or other podcast streaming services. @ChefTomKerridge 80 bbcgoodfood.com JANUARY 2021

weekend Paneer & chickpea fry, p82 Carrot pakoras, p82 FAKEAWAY MENU FOR FOUR Carrot pakoras Lamb bhuna Paneer & chickpea fry Quick & puffy latbreads JANUARY 2021 bbcgoodfood.com 81

Shoot director RACHEL BAYLY Food stylist MYLES WILLIAMSON Stylist AGATHÉ GITS Carrot pakoras Lamb bhuna Paneer & chickpea fry An absolute taste and texture Slow-cooked curries are better Paneer is one of my favourite sensation, pakoras are my when made a day or two ahead, so Indian ingredients, and this favourite way of using up bits of the flavours have time to develop. method of stir-frying is the best limp veg from the salad drawer way of cooking it, in my opinion. – broccoli, cauliflower, green SERVES 4 PREP 30 mins plus at least The paneer, onions and spices beans, courgettes and cabbage 1 hr marinating COOK 1 hr 40 mins always stay the same, but what would all be welcome here. Gram I add to the dish depends on what (chickpea) flour is traditionally MORE EFFORT G I’ve got. Chickpeas are a great used, but I only had cornflour storecupboard ingredient, and – it makes them even crispier. 600g lamb neck illet or shoulder, add so much to the dish. cut into large chunks MAKES 4 small or 8 large SERVES 4 PREP 10 mins PREP 10 mins COOK 15 mins For the marinade COOK 20 mins EASY V EASY V 6 garlic cloves, inely grated thumb-sized piece of ginger, 2 tbsp ghee (or use sun lower 3 medium carrots, coarsely oil or butter) grated lengthways peeled and inely grated 2 tbsp malt vinegar 250g paneer, cut into cubes 2 shallots or 1 onion, inely sliced 1 onion, sliced 25g coriander, roughly chopped tsp ground cinnamon 3 garlic cloves, chopped 1 tsp ground turmeric 1 tbsp sun lower oil 1 tsp ground turmeric 1 tsp cumin seeds For the sauce pinch of hot chilli powder (optional) 3 tbsp sun lower oil, plus a little tsp chilli powder 1 egg, beaten tsp cardamom seeds 100g corn lour extra if needed 1 red chilli, sliced sun lower oil, for deep-frying 2 onions, inely chopped 5 curry leaves To serve 10 curry leaves 1 green pepper, cut into 100g natural yogurt 2 dried chillies, or tsp chilli lakes large chunks 2 tbsp lime pickle (roughly chop 1 tsp each cumin seeds, mustard 400g can chickpeas, drained bunch of coriander, if it’s too chunky) seeds and ground coriander roughly chopped small handful of mint leaves, tsp fenugreek seeds or For the onion pickle ground fenugreek lemon, juiced roughly chopped 1 tbsp tomato purée red onion, sliced 400g can chopped tomatoes 1 Tip the carrots and shallots or 1 tsp garam masala 1 First, make the pickle. Combine onion into a colander set over a sink, the lemon juice, onion and a pinch and toss with 1 tsp sea salt. Leave 1 To make the marinade, combine of salt in a small bowl. Set aside. to wilt for 10 mins. Meanwhile, for the ingredients with a large pinch of 2 Heat half the ghee in a frying pan the dip, combine the yogurt, pickle salt in a large bowl. Toss in the lamb, and fry the paneer for 10 mins, and mint. Chill until ready to use. cover and marinate for 1 hr at room stirring until lightly brown and 2 When the vegetables have wilted, temperature, or chill overnight. crisp on all sides. Scoop out onto wrap in a clean tea towel and 2 For the sauce, heat the oil in a a plate using a slotted spoon. squeeze out any excess water. Tip flameproof casserole and fry the 3 Heat the rest of the ghee in the into a bowl along with the coriander, onions for 10 mins, stirring until pan over a high heat, and fry the spices and egg, and mix well. Add soft and golden. Drizzle in more oil onions for 5 mins until starting to the cornflour and stir until all the if the pan gets dry. Add the curry brown at the edges. Add the garlic, veg is evenly coated in thick leaves and chillies and fry for a few turmeric, chilli powder, cardamom batter – it’s important that all the minutes, then add the spices and seeds, chilli, curry leaves and cornflour is mixed in properly. cook for 5 mins more until the pepper, and stir-fry for 5 mins 3 Fill a deep, wide pan no more onions start to caramelise. until the onions are caramelised. than two-thirds full of oil and heat 3 Tip in the lamb along with the Return the paneer to the pan along to 180C, or until a cube of bread marinade and turn the heat to high. with the chickpeas and a large dropped in browns in 20 seconds. Cook, stirring, for 5 mins until the splash of water, and simmer Working in batches, carefully lower lamb browns. Add the tomato purée everything for 5 mins until the in two spoonfuls of the pakora mix and cook for 1 min, then stir in the liquid has evaporated and the at a time, well spaced apart, and tomatoes and 100ml water. Bring to mixture is sticky. Season with salt, fry for 2 mins on one side, then a simmer, reduce the heat, cover and then spoon into a dish and top with 1-2 mins more on the other side cook, stirring now and then, for 1 hr the coriander and pickled onions. until golden and crisp. Transfer to 20 mins until the lamb is tender. kitchen paper using a slotted spoon 4 Uncover and cook for 8-10 mins GOOD TO KNOW calcium • ibre • vit c • 2 of 5-a-day to drain. Serve hot with the dip. more until the sauce has reduced PER SERVING 382 kcals • fat 25g • saturates 14g • and thickened. Remove from the carbs 16g • sugars 5g • ibre 6g • protein 22g • salt 0.1g GOOD TO KNOW 1 of 5-a-day • gluten free heat, stir in the garam marsala and PER SERVING 265 kcals • fat 14g • saturates 2g • season. Will keep chilled for up to carbs 30g • sugars 7g • ibre 3g • protein 4g • salt 1.5g three days or frozen for two months. GOOD TO KNOW iron • 2 of 5-a-day PER SERVING 455 kcals • fat 31g • saturates 10g • carbs 12g • sugars 9g • ibre 4g • protein 31g • salt 0.5g 82 bbcgoodfood.com JANUARY 2021

Lamb neck is a cut of weekend meat I absolutely love. The layers of fat render Quick & pu y flatbreads down slowly, adding lovely richness to curry I’m not going to call these naan breads, because I know they’re not, NEXT MONTH but they’re like a cheat’s version – I make these when I need naan Tom cooks a romantic breads quickly. I’m giving you my meal for two most basic version, but I also sometimes brush them with melted SUBSCRIBE TO NEVER MISS AN ISSUE butter, fold them and roll out again Receive six issues for just £21.50. to make them puff up in the pan. Turn to page 48 for details MAKES 4 large or 6 8 small *For full terms and conditions, see page 48 PREP 15 mins COOK 10 15 mins EASY V 300g self-raising lour, plus extra for dusting tsp baking powder 150g natural yogurt 1 tbsp vegetable oil melted ghee or butter, for brushing cumin seeds, chopped garlic cloves, chopped coriander or chopped chillies (optional) 1 Combine the flour, baking powder, yogurt and oil with 1 tsp salt and 2 tbsp water, and bring together into a rough dough. Tip onto a lightly floured surface and knead for a few minutes until slightly smooth, then divide into four to eight pieces, depending on the size of flatbread you want. 2 Heat a heavy-based frying pan over a high heat. To make basic flatbreads, roll the dough pieces out on a lightly floured surface into rough ovals, then fry for 1-2 mins on each side until golden and slightly charred in spots. Alternatively, roll the dough pieces out, brush with a little melted ghee or butter, and scatter over the cumin seeds, garlic, coriander or chillies, if you like. Fold each piece of dough over on itself, then roll out again into a rough oval and cook in the same way. 3 Brush the flatbreads with a little melted butter or ghee, then serve. GOOD TO KNOW calcium PER SERVING (4) 328 kcals • fat 5g • saturates 1g • carbs 60g • sugars 3g • ibre 3g • protein 9g • salt 2.1g & Catch up on Tom’s recent appearance on BBC Radio 4’s Saturday Live programme, where he talks about his award-winning pub The Hand and Flowers in Marlow and his campaign to save British pubs. Search Saturday Live Tom Kerridge on BBC Sounds. JANUARY 2021 bbcgoodfood.com 83

DIANA HENRY FRESH IDEAS FOR DRIED FRUIT Transform sweet and savoury dishes with Diana Henry’s inventive recipes using those often hidden storecupboard gems photographs JONATHAN GREGSON Whenever I put tablets dating from 1500 BC – but I had a pound for every time I’ve together lists of it’s also a fundamental part of cooked this. You only need garlic, useful storecupboard many cuisines, including Iranian, sherry and raisins, yet you end up ingredients, many of them are Moroccan, Spanish (at least with a grand dish. relatively ‘new’ to cooks in the UK. certain regions), Turkish, Sicilian Japanese miso, Middle Eastern and Russian, to name a few. It’s also almost impossible to date syrup, Italian nduja – I wasn’t In fact, the last time I saw a make Iranian food without dried buying these 10 years ago. Not magnificent display of dried fruit fruit. Their rice dishes, scattered everyone will think they’re – a multicoloured patchwork of with jewelled fruits that are both necessary, but if you’re making stripes and squares made with sweet and sharp (keep packets of simple food, the flavours smoked dried pears, sour cherries dried barberries and sour cherries these ingredients deliver are and dried persimmons – was in in your cupboard if you’re a fan of one of Moscow’s huge markets. the cuisine) aren’t just valued for transformative. There are their flavour, but for their beauty. others, though, that nobody gets Many simple Sicilian dishes excited about because we’re so – the Arabs left their love of At its most basic, you don’t have sweet-and-savoury food here – to ‘cook’ dried fruit to make used to them. Take dried fruit: can be made if you have currants something of it. Decades ago in raisins, currants, sultanas, and raisins in your cupboard. a tiny restaurant in Venice, the tubs of prunes and boxes of Spaghetti tossed with fried fennel, owner brought out a dessert to my chopped anchovies, currants and table: a huge jar of raisins soaked dates. We associate these pine nuts is one of my favourites. in marsala wine. The booze was as with Christmas, old- You do have to like extremes of sticky as syrup, the raisins plump sweet and saltiness together – and gorgeous, and it was spooned fashioned bakes (my anchovies and capers are often over ice cream. Prunes, apricots, mum used to make paired with dried fruit in Sicily sour cherries and figs can all take wonderful dried fruit – but I love it. The sweetness the same treatment. pastry squares) and, comes in tiny bursts, and it never not to put too fine a overwhelms the dish. Arabic tastes Once Christmas is over, dried point on it, keeping influence parts of Spain, too. fruit is pushed to the back of the our bowels in order. cupboard, but it’s rich, intensely But, I couldn’t cook In the category of my most- flavoured, easy to use, and capable without dried fruit. cooked dishes is an old Claudia of producing dishes that are It’s ancient – the Roden recipe for roasted poussins unusual, and even luxurious. first mention of with sherry and raisins – I wish Do not doubt the potential of dried fruit was on a bag of raisins. Mesopotamian Good Food contributing editor Diana Henry is an award-winning food writer. Her latest book is From the Oven to the Table, (£25, Mitchell Beazley). For more of Diana’s recipes, go to bbcgoodfood.com. @dianahenryfood 84 bbcgoodfood.com JANUARY 2021

weekend Afghan-style chicken korma with dried sour plums, p86 JANUARY 2021 bbcgoodfood.com 85

Afghan-style chicken 275g Greek yogurt occasionally until the tomatoes korma with dried have collapsed slightly. Stir in sour plums 150ml chicken stock (or use water) the yogurt, stock and some more seasoning. Return the chicken This recipe uses dried sour plums, To serve pieces and any resting juices to the which impart a salty, sour flavour. pan, then drain the plums and mix They’re also small and impossible 1 red chilli, inely sliced these in. Bring everything to just to stone, so you have to caution under the boil (it’s important that your diners. If you can’t get them small handful of roughly the mixture doesn’t fully boil, or the (Iranian ones can be found online) yogurt will curdle), then turn the use dried sour cherries instead. chopped coriander heat down to low. Cover and cook Afghan food is very interesting, for about 15 mins, then remove the as you can taste influences from lemon or lime wedges lid and cook for 15-20 mins more Iran, India and Mongolia. until the chicken is cooked through latbreads or cooked rice and the liquid has thickened. SERVES 4 6 PREP 20 mins plus 3 hrs 5 Scatter over the sliced chillies and soaking COOK 55 mins EASY 1 Put the chana dhal in a bowl, coriander, then serve with lemon or cover with water and leave to soak lime wedges, and flatbreads or rice. 55g chana dhal for 3 hrs. Meanwhile, put the dried 60g dried sour plums, or plums or cherries in a second bowl, GOOD TO KNOW 2 of 5-a-day cover with warm water and leave 100g dried sour cherries to soak for 1 hr. PER SERVING (6) 349 kcals • fat 16g • saturates 6g • 2 tbsp groundnut or sun lower oil 2 Heat the oil in a deep 30cm 8 bone-in chicken pieces (use thighs frying pan, and brown the chicken carbs 23g • sugars 18g • ibre 4g • protein 27g • pieces in batches, seasoning as you if you like), skin removed go. Transfer the browned chicken salt 0.4g 1 large onion, inely chopped to a bowl as you cook. 2cm piece of ginger, peeled 3 Add the onion to the pan and fry over a medium-low heat for and inely chopped 8-10 mins until soft and pale gold. 8 garlic cloves, inely chopped This takes a bit of time. Add the 2 tsp ground turmeric ginger and garlic, and cook for 2 large tomatoes, chopped another 3 mins, then add the 2 green chillies, halved, deseeded turmeric. Stir everything together until the spices are fragrant. and inely sliced 4 Drain the chana dhal and tip into the pan along with the tomatoes and chillies. Continue to cook, stirring Schmarren with raisins 1 Bring the raisins and rum to just until it starts to firm up at the edge, under the boil in a small pan, then then spoon over the rum-soaked My take on these fluffy German remove from the heat and leave to raisins. Continue to cook until the pancakes is a bit boozy. They’re soak for 1 hr. Heat the oven to bottom of the pancake is set (check also a great partner to fried or 200C/180C fan/gas 6. by gently lifting with a palette knife) stewed apples. 2 Sift the flour into a bowl with a then bake in the oven for 7-10 mins. pinch of salt and the caster sugar. 5 Tear the pancake into rough SERVES 4 PREP 10 mins plus 1 hr Make a well in the centre, and add pieces and arrange in a large gratin soaking COOK 25 mins EASY V the egg yolks and vanilla. Gradually dish. Bake for 6-8 mins more until add the milk, stirring all the time golden and crisp at the edges, then 125g raisins and gradually bringing in all the dust with some icing sugar and 75ml rum flour. You want to end up with serve with thick cream. 250g plain lour a thick, smooth batter. Stir in 3 tbsp caster sugar the lemon and orange zests. GOOD TO KNOW calcium • 1 of 5-a-day 5 large eggs, whites and 3 Beat the egg whites in a clean bowl to medium peak stage using PER SERVING 680 kcals • fat 22g • saturates 11g • yolks separated an electric whisk, then fold the 1 tsp vanilla extract whipped egg whites into the batter carbs 88g • sugars 40g • ibre 4g • protein 20g • 350ml whole milk using a large metal spoon. 1 lemon, zested 4 Melt the butter in a deep 30cm salt 0.6g ovenproof frying pan, and, when orange, zested foaming, tip in all the batter. Cook 50g unsalted butter icing sugar, for dusting thick cream, to serve 86 bbcgoodfood.com JANUARY 2021

weekend JANUARY 2021 bbcgoodfood.com 87

weekend Winter tabbouleh 50g chopped walnuts, toasted 3 To make the dressing, put Shoot director RACHEL BAYLY | Food stylist MYLES WILLIAMSON | Stylist AGATHÉ GITS 15g dried barberries the garlic, cumin, cinnamon, Cauliflower wouldn’t feature in 100g pomegranate seeds pomegranate molasses and a traditional Middle Eastern For the dressing honey in a bowl and stir together. tabbouleh, but when I make 1 small garlic clove, finely chopped Gradually pour in the oil, whisking this, I can never get enough of it. ¼ tsp ground cumin continuously until combined. I sneak bowlfuls from the fridge ¼ tsp ground cinnamon Taste for seasoning. in the middle of the afternoon. 2 tbsp pomegranate molasses 4 Drain the raisins, and add to the 1 tsp honey bulgur mixture with the parsley, SERVES 4-6 as a side dish 4 tbsp extra virgin olive oil mint, spring onions, walnuts and PREP 20 mins plus soaking barberries. Toss everything together NO COOK EASY V 1 Put the raisins in a heatproof bowl with the dressing. Taste for and cover with boiling water from seasoning again, then stir in 60g raisins the kettle. Leave to soak for 20 mins. the pomegranate seeds. 200g medium bulgur wheat 2 Meanwhile, put the bulgur in a 175g cauliflower florets, second heatproof bowl and pour GOOD TO KNOW folate • fibre • vit c • 1 of 5-a-day over enough boiling water from finely chopped the kettle to cover by about 2cm. PER SERVING 300 kcals • fat 14g • saturates 2g • 1 small fennel bulb, trimmed, coarse Cover the bowl and soak for 15 mins. Drain and transfer to a serving bowl. carbs 33g • sugars 17g • fibre 8g • protein 7g • outer leaves removed, chopped Add the cauliflower, fennel and 1 lemon, juiced lemon juice, and stir to combine. salt 0.3g 25g chopped parsley 20g mint leaves, chopped 3 spring onions, finely chopped 88 bbcgoodfood.com JANUARY 2021

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COOK THE MONTH JANUARY GEMS Deputy food editor Esther Clark shares recipes using the best of the month’s produce, while Emma Crawforth of BBC Gardeners’ World o ers advice on growing beetroot recipes ESTHER CLARK photographs CLAIRE WINFIELD January is a month full of feels decadent while being exciting produce, making relatively easy to make. Double it the perfect time to hide up on the curd if you like, and save yourself away in the kitchen and a jar in the fridge to spoon over explore the delights on o er. rice pudding, or use it to fill a It’s one of my favourite months layered sponge cake. to spend a little more time experimenting with the theatrical Jewel-like pomegranate seeds bright pinks and sharp, bold are a great way to finish o a dish, purples of seasonal pomegranate, as they require no cooking, but passion fruit and beetroot. These contribute a fresh, juicy sweetness. special ingredients are made all They do just that in my crispy the more interesting for their za’atar chicken pilaf (p93), and short winter season. look so e ortlessly appealing when scattered over at the last minute. Passion fruit brings a little tropical sunshine to winter, and Beetroot, on the other hand, is has always been a favourite of rich and earthy. I’ve always liked mine. I like to set it in a simple it with cured fish. Grated beetroot posset, or serve it swirled into can be transformed into Scandi- yogurt over some granola. When style rosti, like mine on page 92. I was at cookery school, I learnt Don’t throw away the leaves, either how to make curds, and soon – they’re delicious in salads. The found out how transformative stems can be chopped and added a passion fruit one can be. My to ribollita or minestrone. I love indulgent chocolate ganache tart that you can utilise every part of (opposite) has a thick hidden layer the beetroot in a variety of ways. of passion fruit curd. The tanginess works wonderfully well with rich chocolate and Before becoming deputy food editor, Esther trained at Leiths School of Food & Wine, then worked as a chef in Italy. She loves to cook for friends at home, and particularly enjoys creating recipes using new ingredients and seasonal produce. @esthermclark 90 bbcgoodfood.com JANUARY 2021

weekend Dark chocolate 1 Sift the flour, icing sugar, cocoa Push through a sieve over a medium & passion fruit tart and 1/2 tsp salt into a bowl. Rub the saucepan, then discard the seeds. butter in with your fingers until the Tip in the remaining ingredients SERVES 10 PREP 1 hr 15 mins mixture resembles breadcrumbs. and set the pan over a low heat. plus 6 hrs 30 mins chilling Add the egg yolks along with 2 tbsp Whisk until the butter has melted, COOK 50 mins MORE EFFORT ice-cold water, and continue to mix then, using a wooden spoon, stir with your hands until a soft dough until the curd has thickened, about 180g plain lour, plus extra forms. Alternatively, pulse the 10 mins. (Don’t turn up the heat to for dusting ingredients together in a food speed up the process, as the eggs processor. Wrap the dough and will curdle.) Stir well, especially at 85g icing sugar chill for at least 1 hr. Will keep the edge, as this is where the curd 50g cocoa powder, plus 1 2 tbsp chilled for up to two days. can catch. Sieve into a bowl, leave 2 Line the base of a 23cm loose- to cool, then spoon into the case. for dusting bottomed tart tin with baking Chill the filled tart for 30 mins. 140g cold unsalted butter, parchment. Roll the dough out 5 To make the ganache, melt the on a lightly floured surface to the chocolate, cream, sugar and a pinch cut into cubes thickness of a £1 coin, then use it to of sea salt in a heatproof bowl over 2 egg yolks line the tart tin, pressing it up the a pan of simmering water, making cocoa nibs, to garnish (optional) side and leaving some overhanging. sure the bowl doesn’t touch the crème fraîche, to serve Cover and chill for another 1 hr. water, stirring until glossy and thick. For the passion fruit curd 3 Heat the oven to 190C/170C fan/ Remove from the heat, leave to cool 200g passion fruit pulp (from gas 5. Line the pastry with baking for 15 mins, then pour over the curd parchment and fill with baking layer. Scatter over the cocoa nibs, if around 8 10 passion fruits) beans. Bake for 20 mins. Remove using, then chill for at least 4 hrs, or 1 sheet leaf gelatine the beans and parchment and bake overnight. Dust with cocoa, then 3 medium eggs for 20 mins more until crisp. Leave slice and serve with crème fraîche. 70g unsalted butter to cool completely, then use a sharp 50g caster sugar knife to trim the excess pastry. GOOD TO KNOW ibre 1 tbsp corn lour 4 To make the curd, put the passion For the dark chocolate ganache fruit pulp in a food processor and PER SERVING 569 kcals • fat 36g • saturates 21g • 150g dark chocolate (at least blitz to separate the seeds and flesh. carbs 51g • sugars 33g • ibre 6g • protein 8g • 70% cocoa solids) 150ml double cream salt 0.4g 150g light brown soft sugar JANUARY 2021 bbcgoodfood.com 91

Beetroot rosti with green a frying pan and fry the onion for VEG Q&A Shoot director RACHEL BAYLY Food stylist ESTHER CLARK Stylist WEI TANG yogurt & smoked salmon 5 mins. Add the grated veg and fry for 10 mins more until just soft. Emma Crawforth SERVES 4 PREP 50 mins plus Remove from the heat. Cool slightly. is a quali ied draining COOK 40 mins Combine with 1 egg and the flour, horticulturist, MORE EFFORT season and form into eight patties. trained at the Royal 2 For the herb yogurt, tip everything Botanic Gardens, 600g beetroot, trimmed, peeled into a food processor with a pinch of Kew, and is the and coarsely grated sea salt, and blitz until smooth. gardening editor for BBC 3 Heat the butter and remaining oil Gardeners’ World. Each month, 400g potatoes, coarsely grated in a large non-stick frying pan over she’ll answer questions on seasonal 2 tbsp olive oil a medium heat, and fry the rosti for produce. This month, beetroot... 1 red onion, inely sliced 4-5 mins on each side until crisp 5 large eggs and cooked through. Put on a baking BEETROOT 4 tbsp lour tray and keep warm in a low oven. 2 tbsp butter 4 Bring a pan of lightly salted water How do you know when it’s ready? 1 tbsp white wine vinegar to a simmer with the vinegar. Stir to Start harvesting when the swollen 200g smoked salmon create a whirlpool. Crack 1 egg into roots are at least 5cm in diameter. For the herb yogurt a cup, wait until the whirlpool has Their shoulders, just poking out of 170g Greek yogurt almost subsided, then tip in the egg. the soil, should be visible to help Poach for 2-3 mins, remove with a judge size. Small ones are sweetest. bunch of dill, plus extra to serve slotted spoon and drain on kitchen bunch of parsley paper. Repeat with the other eggs. Are there di erent varieties? pinch of ground cumin 5 Serve the rosti with the herb There are striped, yellow or white, 1 tbsp capers, drained and rinsed yogurt, poached eggs, smoked and the usual red ones. Nutritional salmon and some extra dill. content and lavour vary a little, too. 1 Toss the beetroot and potato Longer ones are better for slicing with a large pinch of salt, tip into GOOD TO KNOW folate • ibre • vit c • iron • than round ones, and red-leafed a colander in the sink, and leave to beetroots look ornamental. You can drain for 30 mins. Transfer to a 2 of 5-a-day harvest the leaves, too, when young. clean tea towel and squeeze out any excess liquid. Heat half the oil in PER SERVING 593 kcals • fat 28g • saturates 11g • How easy is it to grow your own? Beetroot is one of the easiest crops carbs 51g • sugars 16g • ibre 8g • protein 31g • salt 2g to grow. Sow the seeds, thin the seedlings, and keep the soil or compost just moist. Spring and summer sowings are ready in three to four months. Sow small batches every two weeks for a steady supply. How do you cook and eat it? I twist o the tops, then boil roots whole. Once cooked, the skins slip o easily under cold running water. I keep cooked beets in the fridge to use in salads, stir-fries or stews. Homegrown beetroots have strong lavour. Red ones release colour, making dishes pink – take care when cutting, as they can stain. What should I do in my garden? z Sow onion seeds z Put seed potatoes in the light to ‘chit’ (sprout) z Prune apple and pear trees z Plant new fruit trees and bushes z Harvest kale, Brussels sprouts, salsify, parsnips, greens, winter cabbage, cauli lower, celery, celeriac and Jerusalem artichokes 92 bbcgoodfood.com JANUARY 2021

weekend Crispy za’atar chicken 220g basmati rice Fry the onions with a pinch of salt pilaf with pomegranate 350ml hot chicken stock for 15 mins until caramelised 70g pistachios, chopped and sticky. Stir in the rice, stock, SERVES 4 PREP 15 mins plus at 1 tsp chilli lakes pistachios and chilli flakes. Season. least 1 hr chilling and resting Arrange the roasted chicken thighs COOK 1 hr 20 mins EASY 1 Toss together the chicken thighs, on top of the rice, and pour over any oil, garlic, lemon juice and 1 tsp salt roasting juices from the tray. Cook 8 skin-on chicken thighs in a large bowl. Cover and chill for in the oven for 45 mins, or until the 3 tbsp olive oil at least 1 hr, or up to 12 hrs. rice is tender. Remove from the 2 garlic cloves, crushed 2 Heat the oven to 180C/160C fan/ oven, cover and rest for 5 mins. 1 lemon, juiced gas 4, and heat a frying pan over 4 Scatter the chicken pilaf with the 3 tbsp za’atar a high heat. Fry the chicken, pomegranate seeds and parsley, 70g pomegranate seeds skin-side down, for 5-7 mins, or then serve in shallow bowls. until golden and crisp. Transfer small bunch of parsley, to a baking tray and sprinkle with GOOD TO KNOW ibre • 1 of 5-a-day inely chopped the za’atar, then roast for 10 mins. For the rice 3 For the rice, heat the oil and butter PER SERVING 743 kcals • fat 39g • saturates 12g • 1 tbsp olive oil in a large, shallow casserole or 50g butter frying pan over a low-medium heat. carbs 60g • sugars 11g • ibre 7g • protein 36g • 2 large onions, sliced salt 2.1g JANUARY 2021 bbcgoodfood.com 93

ESTHER’S VEG BOX CHALLENGE ONIONS Not sure what to do with your surplus veg? Each month, our deputy food editor Esther Clark Shoot director RACHEL BAYLY Food stylist ESTHER CLARK Stylist WEI TANG creates three recipes from her veg box staples photographs CLAIRE WINFIELD I n 2020, veg box subscriptions always a few onions in my veg box, making the base of a sauce or soup, were more popular than ever and after pulling out all my other you should cook onions slowly over before. During the week that goodies, they’re left at the bottom, a low heat for at least 10 minutes, the first national lockdown was rolling around in all their golden or until softened and translucent. announced, one unnamed veg box glory. But what do you do when you Or, to extract as much flavour from company saw an influx of 10 times have a few too many? Onions are them as possible when cooking a their average daily order volume, the base to so many recipes, but dhal, curry or Middle Eastern resulting in its website shutting are often underrated as a headline dish, fry your onions in a mixture down for three weeks. With more veg. They’re actually highly of oil and butter over a medium- and more of us receiving these versatile, and love salty flavours. low heat for around 20 minutes, boxes every month, I’ll explore the They’re best, in my opinion, when until they turn golden and jammy. veg I usually have in excess thanks charred or slow-cooked to release to my own veg box subscription, their rich caramel flavours. On the next page, you’ll find and show you how to transform it. three of my favourite ways to make One of the most useful things onions special – these recipes are This month, I’m talking all I learnt at cookery school was how as far from a sloppy French onion things onion. There are almost to cook an onion properly. If you’re soup as you can get. 94 bbcgoodfood.com JANUARY 2021

weekend Charred onion & Tip into a lightly oiled bowl, cover Sticky cider whipped feta flatbreads and leave to rise for at least 1 hr, or onion hot dogs until doubled in size. MAKES 4 large or 6 small latbreads 2 Heat the oven to 200C/180C fan/ SERVES 4 PREP 15 mins PREP 25 mins plus 1 hr rising gas 6. Heat the extra virgin olive oil COOK 35 mins EASY COOK 45 mins EASY V in a frying pan over a high heat, and fry the onions for about 5 mins until Melt 30g butter in a pan with 300g strong white bread lour, beginning to char, stirring every so 1 tbsp olive oil, and fry 2 onions, plus extra for dusting often. Tip the onions into a roasting finely sliced, with a pinch of salt tin with the thyme and honey. Roast for 25-30 mins, or until dark and 7g sachet fast-action dried yeast for 15 mins until softened. sticky. Tip in 100ml dry cider 70ml olive oil, plus extra for proving 3 Crumble the feta into a bowl and simmer until reduced and with the yogurt, then whisk until thickened. Stir in 1 tbsp dark tbsp extra virgin olive oil smooth and creamy. brown soft sugar and 1 tbsp 3 brown onions, cut into 4 Heat a dry frying pan over a cider vinegar. Combine 1 tbsp medium heat. Divide the dough into Dijon mustard with 2 tbsp chunky wedges four to six balls and roll out each mayonnaise in a small bowl. 5 thyme sprigs, plus extra leaves into a 1cm-thick circle on a lightly Cook 4 sausages following pack floured surface. Fry, one at a time, instructions. Split 4 brioche hot to serve for 2 mins on each side until cooked dog rolls and fill each with a 2 tbsp honey, plus extra to serve through and lightly charred. Top sausage. Top with the onions and 100g feta with the feta yogurt, harissa, a drizzle of the mustard mayo. 50g thick Greek yogurt roasted onions, a bit of extra thyme 1 2 tbsp rose harissa and honey, and a pinch of sea salt. PER SERVING 615 kcals • fat 39g • saturates 12g • carbs 51g • sugars 19g • ibre 4g • protein 13g • 1 Combine the flour, 1 tsp salt and PER SERVING (6) 408 kcals • fat 18g • saturates 5g • salt 2.1g the yeast in a large bowl. Make a well in the centre, and tip in 150ml carbs 49g • sugars 10g • ibre 3g • protein 10g • Crispy onion rings warm water and the olive oil. Mix until combined, then knead on a salt 1.4g SERVES 2 PREP 10 mins lightly floured surface for 10 mins. COOK 10 mins EASY V Slice 1 large onion into 1cm rounds, then separate the rings. Fill a deep pan no more than two-thirds full with vegetable oil and heat to 180C, or until a cube of bread dropped in turns golden within 30 seconds. Whisk 150g self- raising flour with a good pinch of salt and 180ml sparkling water until smooth. Coat the onion rings in the batter, and fry in batches for about 3 mins, or until golden and crisp. Remove with a slotted spoon and drain on kitchen paper, sprinkling with some salt as soon as they come out of the oil. GOOD TO KNOW vegan • 1 of 5-a-day PER SERVING 365 kcals • fat 11g • saturates 1g • carbs 57g • sugars 7g • ibre 5g • protein 7g • salt 1.03g JANUARY 2021 bbcgoodfood.com 95

GUEST CHEF SOMETHING SWEET Brighten up January and indulge in these luxurious desserts from cookery writer Claire Thomson Apple & custard Recipes adapted from Home doughnuts with Cookery Year by Claire Thomson maple syrup, p98 (£30, Quadrille). Photographs by Sam Folan. (Recipes are Chef, author and food writer Claire Thomson supplied by the publisher and has cooked around the world and written not retested by us.) ive cookbooks. She has also appeared on BBC One’s Saturday Kitchen as well as BBC Radio 4’s Woman’s Hour. 5oclockapron 96 bbcgoodfood.com JANUARY 2021

weekend Ricotta & chocolate tart with hazelnuts & grapes , p98 JANUARY 2021 bbcgoodfood.com 97

weekend Apple & custard 2 Meanwhile, put the flour, melted of the dough – it should sizzle, rise doughnuts with butter, beaten egg and a pinch of salt to the surface and immediately maple syrup in a mixing bowl, or in a stand mixer brown. Working in batches, fry fitted with the dough hook, and mix each doughnut for about 11/2 mins MAKES 6-8 PREP 50 mins plus well for at least 2 mins to form a on each side until golden all over, at least 1 hr resting and proving soft and sticky dough. Cover with then carefully remove with a slotted COOK 15 mins MORE EFFORT V a clean, damp cloth and rest the spoon. Transfer to a wire rack. Coat dough for 10 mins. with extra sugar while still warm. 1 tsp dried yeast 3 Knead the rested dough using 6 Put the apple sauce in a piping bag 2 tbsp caster sugar, plus extra to your hands or in the mixer with fitted with a medium round piping a dough hook again for a further nozzle, or use the corner of a small, coat the doughnuts 2-3 mins until it becomes smooth sturdy plastic bag with the tip cut 120ml whole milk, warmed and supple. Cover and rest for off. When the doughnuts are cool 280g strong white bread flour, plus 20-30 mins, or until increased in enough to handle, push the piping size by about half. nozzle (or use the tip of a knife to extra for dusting 4 Tip out the dough onto a lightly make a hole so that you can push 45g unsalted butter, melted floured work surface and roll it out in the plastic bag) into the centre 1 egg, beaten to about 1.5cm thick. Cut out six to of each doughnut and fill with the sunflower oil, for deep-frying and eight 8cm circles and arrange the apple sauce. Repeat the process rounds on oiled baking parchment, with the custard. for the baking parchment well spaced apart, reserving the 7 Put all the doughnuts on a large about 4 tbsp apple sauce (shop- offcuts. Cover the doughnuts with serving plate and drizzle liberally a clean tea towel. Leave to prove for with the maple syrup. bought or homemade) 30 mins-1 hr until doubled in size. about 4 tbsp custard (shop-bought 5 Fill a deep-sided saucepan no PER DOUGHNUT (8) 261 kcals • fat 10g • saturates 4g • more than two-thirds full with oil. or homemade) Heat the oil to 180C, or check it’s carbs 35g • sugars 9g • fibre 1g • protein 6g • salt 0.1g maple syrup, to serve ready by dropping in a little piece 1 Stir the yeast and sugar into the warm milk. Set aside for 10 mins – the mixture will activate and become frothy. Ricotta & chocolate tart 1 Heat the oven to 180C/160C fan/ 3 Bake for 35-40 mins until golden with hazelnuts & grapes gas 4. Butter and line a 20-22cm on top and a skewer inserted into tart tin with baking parchment. Put the centre comes out clean. Remove SERVES 8-10 PREP 25 mins the flour, butter, sugar and cocoa from the oven and sprinkle with COOK 40 mins MORE EFFORT V powder in a food processor and the 2 tbsp brown sugar. Leave to pulse until the mixture resembles cool for 10 mins, then serve with 60g cold unsalted butter, diced, fine, sandy breadcrumbs. Spread lightly whipped double cream plus extra for the tin one-third of the mixture into the or crème fraîche. prepared tin, pressing down lightly 120g plain flour to form an even base. PER SERVING (10) 237 kcals • fat 11g • saturates 5g • 150g light brown soft sugar, plus 2 Put the ricotta, egg and baking powder in a mixing bowl and beat carbs 28g • sugars 19g • fibre 1g • protein 5g • salt 0.1g 2 tbsp for sprinkling together, then stir in the remaining 2 tbsp cocoa powder sandy flour mixture, mixing well to 150g ricotta cheese combine. Pour this mixture over the 1 egg and 1 egg yolk, beaten base in the prepared tin. Sprinkle over the grapes and hazelnuts. together (freeze the white for another recipe) ½ tsp baking powder 100g black grapes 50g hazelnuts, roughly chopped double cream or crème fraîche, to serve 98 bbcgoodfood.com JANUARY 2021

holidays The ultimate foodie river cruise Wine and dine on the Rhine with Matt Tebbutt and Marc Haeberlin Date of travel 6-9 November 2021 See the beautiful scenery of the region BOOK Taste Alsace’s acclaimed wines NOW J oin the BBC Saturday Kitchen host on four days a culinary river cruise, and enjoy dinner from cooked by a two-Michelin-starred chef. £1,079 pp* The Alsace is one of the great culinary regions, with influences from both Germany and France, What’s included and there is no better way to experience it than OR eturn flights by sailing down the mighty Rhine. OT ransfers OT hree nights’ accommodation What’s more, you’ll enjoy the German- and French-inspired specialities of the area (as well as on your CroisiEurope ship OC ooking demonstration with acclaimed wines and beers) in the company of Matt Tebbutt, who spent his early Matt Tebbutt career working under Marco Pierre OE xclusive talk with Matt Tebbutt, White, then the master of classic French food, and Bruce Poole of plus a Q&A session Chez Bruce. Matt will give a talk, Q&A OA ll meals included and cooking demonstration. You’ll also OA welcome cocktail, gala experience the food of Alsace culinary royalty Marc Haeberlin, who will prepare dinner and evening dinner for you alongside master OD inner cooked by sommelier Serge Dubs, who will guide you through a wine tasting onboard. Marc Haeberlin OT aste wines chosen by Explore Alsace Visit historic cities as you sail Setting out from Strasbourg, you’ll sommelier Serge Dubs admire the wonderful scenery as you sail OF ree wifi in lounge and bar through the heart of the Alsace. You’ll make OO nboard activities stops in the historic towns of Rhinau and Breisach, on the edge of the Black Forest, where you can opt to join a wine tour along the famed Alsace wine route. As an exclusive TO BOOK call 020 8131 3752 quoting BBGF offer for our Tebbutt Rhine, or for more information, visit readers gf.tripsmiths.com/tebbuttrhine Each booking will TERMS & CONDITIONS: *Price based on two people sharing a room. Subject to availability. Single receive a signed copy supplement on request. Always check the FCDO advice, as it includes the very latest information on of Matt Tebbutt’s book, safety, security and travel warnings. For more information, visit gov.uk/foreign-travel-advice. Guilty Pleasures (£18.99, Quercus Publishing). JANUARY 2021 bbcgoodfood.com 99

TREASURES SOUL IN A BOWL Barney Desmazery chooses his favourite thrifty, make-ahead soups from the Good Food archives to warm up the winter evenings Curried squash, lentil & coconut soup, p102 100 bbcgoodfood.com JANUARY 2021