BBC Good Food UK 07.2022_downmagaz.net

easy Gluten-free lemon 1 Line a 20 x 20cm cake tin with press these into flat discs using your shortbreads baking parchment. Blitz the flour, fingers. Arrange the dough discs over the layer of curd in a random Bring some zest to the occasion with butter, half the icing sugar and the patchwork pattern until completely this crowd-pleasing shortbread. You covered. Bake for 35 mins until the could also try using lime or orange lemon zest together in a food shortbread is pale and lightly zest in place of the lemon. golden at the edges. Leave to processor until the mixture looks cool completely in the tin. MAKES 16 PREP 20 mins 4 Mix the remaining icing sugar COOK 35 mins EASY sandy. Add half the lemon juice and with enough of the remaining lemon juice to make a pourable V ❄ unbaked dough blitz again until the dough starts to icing. Drizzle this over the cooled shortbread and leave to set, then 300g gluten-free plain flour clump together. At this stage, the cut into 16 squares. Will keep in an 200g cold butter airtight container for three days. 200g icing sugar dough will keep wrapped and frozen 2 lemons, zested, plus 2 tbsp GOOD TO KNOW gluten free for up to two months. Heat the oven PER SERVING 231 kcals • fat 11g • saturates 7g • lemon juice carbs 32g • sugars 17g • fibre 0.2g • protein 1g • 150g lemon curd to 170C/150C fan/gas 3. salt 0.3g 2 Press half the dough into the base of the tin using your fingertips, ensuring it’s in an even layer. Spread the curd over the dough, leaving a 1/2cm border of around the edge. 3 Roll the remaining dough into cherry-tomato-sized balls, then JULY 2022 bbcgoodfood.com 51

Vegan cookies For the icing and decoration clean. If any wet cake mixture clings & cream cake 150g crème-filled chocolate to the skewer, return the cake to the oven for another 5 mins, then check Make this bake for any children or sandwich cookies again. Remove from the oven and adults with allergies or intolerances, 150g vegan spread leave to cool completely in the tin. or those following a dairy-free diet. 1 tsp vanilla extract 3 Set half of the cookies aside for 275g icing sugar decorating later. Bash the rest with SERVES 16 PREP 30 mins the end of a rolling pin or blitz in a 1 Oil a 20 x 20cm baking tin and line food processor to chunky rubble. COOK 35 mins EASY V ❄ un-iced the base and sides with baking Beat the spread, vanilla and icing parchment. Heat the oven to 180C/ sugar together using an electric 150ml sunflower oil, plus extra 160C fan/gas 4. Combine the oil, whisk until fluffy, then gently fold in for the tin milk, vinegar, vanilla and yogurt in the crushed cookies until combined. a jug. Mix the sugar, flour, cocoa 4 Put the cake on a board. Spread 200ml dairy-free milk (we used powder, baking powder, bicarb and over the icing. Halve or crumble the oat milk) a pinch of salt together in a bowl. rest of the cookies and use these to 2 Pour the wet ingredients into decorate. Cut into squares. Will keep 1½ tsp white wine vinegar the dry and mix until there are no in an airtight container for four days. 1 tsp vanilla extract pockets of flour remaining. Tip the 120g dairy-free yogurt (we used mixture into prepared tin and level GOOD TO KNOW vegan the surface with a spatula. Bake for PER SERVING 391 kcals • fat 20g • saturates 7g • coconut yogurt) 35 mins, or until a skewer inserted carbs 49g • sugars 35g • fibre 2g • protein 3g • 225g light brown soft sugar into the middle of the cake comes out salt 0.5g 200g self-raising flour 70g cocoa powder 1 tsp baking powder ½ tsp bicarbonate of soda 52 bbcgoodfood.com JULY 2022

Shoot director EMMA WINCHESTER | Food stylist ROSIE REYNOLDS | Stylist LAUREN MILLER Fairy wand biscuits easy MAKES 12-15 PREP 40 mins plus JULY 2022 bbcgoodfood.com 53 chilling and setting COOK 15 mins EASY V ❄ unbaked dough 175g softened butter, plus extra for the tin 100g golden caster sugar 250g plain flour, plus extra for dusting 1 egg yolk (freeze the white for another recipe) ½ tsp vanilla extract 250g icing sugar sprinkles of your choice, to decorate You’ll also need star-shaped biscuit cutter 12-15 cake pop or lolly sticks coloured ribbons (optional) 1 Tip the butter, caster sugar and flour into a food processor with a pinch of salt. Blitz until the mixture looks sandy. Add the egg yolk, vanilla extract and 1 tbsp cold water, and blitz again until the dough clumps together. Tip onto a surface and knead briefly until all the flour is incorporated. Shape into a disc, wrap and chill for 30 mins, or up to two days. Will keep frozen for two months. If chilled for longer than 1 hr, leave at room temperature for 10 mins before rolling out. 2 Line two baking trays with baking parchment. Heat the oven to 180C/ 160C fan/gas 4. Roll the dough out on a lightly floured surface until it’s a little thicker than a £1 coin. Stamp out stars using the cutter, then carefully lift onto the baking trays and gently push a lolly stick into the base of each. Bake for 12-15 mins until golden at the edges (you may need to do this in batches). Cool on the trays for 5 mins, then transfer to a wire rack to cool fully. 3 Combine the icing sugar with 2-3 tsp water to make a thick icing. Spread this over the biscuits, then scatter with sprinkles. Leave to set for 1 hr, then tie ribbons around the wands, if you like. Best eaten within 24 hrs, but will keep in an airtight container for three days. PER SERVING (15) 254 kcals • fat 10g • saturates 6g • carbs 38g • sugars 25g • fibre 1g • protein 2g • salt 0.2g

Watermelon few drops of red food colouring to wedges. You should have about sugar cookies the dough still in the food processor 40 in total. Bake for 12-15 mins, and blitz until it’s bright red. Halve swapping the trays over halfway Brighten up summer with these the reserved plain dough, then add through cooking if needed. Leave colourful cookies. They look a few drops of green food colouring to cool completely on the trays. impressive, but you only need to one piece, kneading it until 5 Once cooled, pipe small dots over a few ingredients to make them. it is evenly coloured. the red ‘watermelon flesh’ using the 3 Roll the red biscuit dough into black icing pen to look like seeds. MAKES 40 PREP 25 mins plus a long sausage shape on a lightly Leave to set for 30 mins before at least 2 hrs chilling and setting floured surface – it should be about serving or packing into bags. Will COOK 15 mins MORE EFFORT 20cm long. Roll the plain dough out keep in an airtight container for on a lightly floured surface into a up to three days. V ❄ unbaked dough 20 x 10cm rectangle. Repeat with the green dough, rolling it out to the PER SERVING 67 kcals • fat 4g • saturates 2g • 175g cold butter same size. Roll the plain dough carbs 7g • sugars 3g • fibre 0.2g • protein 1g • 100g golden caster sugar around the red dough, bringing the salt 0.1g 250g plain flour, plus extra ends together and trimming any excess. Repeat with the green for dusting dough, rolling it around the plain 1 egg yolk (freeze the white layer. Wrap the sausage of dough tightly and chill for at least 2 hrs. for another recipe) Will keep wrapped and frozen for ½ tsp vanilla extract up to two months. red and green food colouring gels 4 Heat the oven 180C/160C fan/ black edible icing pen gas 4 and line two baking trays with baking parchment. Unwrap the 1 Tip the butter, caster sugar and dough sausage, then use a sharp flour into a food processor with a knife to cut it into rounds about pinch of salt and blitz until the 1cm thick. Arrange these on the mixture looks sandy. Add the egg prepared trays, then cut each round yolk, vanilla and 1 tbsp cold water, in half to make the watermelon and blitz again until the dough starts to clump together. 2 Remove half of the dough from the food processor and set aside. Add a 54 bbcgoodfood.com JULY 2022



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K SKILLS FOR LIFE K In this series, we’ll guide you and your children through six essential cooking skills, so they can build their knowledge and confidence. This month, learn to boil DTCSH’ ENrecipesCASSIEBEST photographsWILLHEAP HOW TO USE OUR GUIDE three to support each new skill: CALLING ALL YOUNG COOKS! These recipes are suitable for children a basic recipe, one that’s more of a Want to showcase your kids’ skills? BBC Good Food aged seven to 11, but younger children challenge and another for advanced has partnered with First News, the award-winning can also get involved with support from mini chefs. Talk through and practice an adult. Older children and teenagers the cooking skill with your child weekly newspaper for children, to share what can also enjoy making these recipes, and before making the dishes. young, budding chefs are cooking. Each month, may want to adapt or further develop First News will celebrate a different cuisine from them, swapping in their favourite Follow this collection of monthly ingredients or adding extra spices recipes as you would a cookery course, around the world, and they would love to see to make them their own. making each recipe with your child to what your children create using their new help develop their skills and confidence. Kids’ Kitchen skills. For more details, go to: The step-by-step recipes come with Send us pictures of what you’ve been firstnews.co.uk/globalkitchen clear lists of ingredients and equipment cooking at [email protected] so they’re easy to follow, and there are or tag us using #GFKidsKitchen. Part 3 Boiling This is a key method used for have a long, heat-resistant handle cooking pasta, rice, stews, sauces that you can hold to steady the pot and countless other foods and while you stir. Large flameproof recipes. It’s important to learn how casserole dishes are usually heavy, to boil food safely, as accidents can so you don’t need a handle to keep easily happen when you’re working them from moving as you stir. with hot liquids. It’s also one of the simplest and oldest cooking  Read the recipe through before methods, since all you need is a you start cooking to check if you’ll pot and heat source, be it a gas or need a lid for your pot or pan and if electric hob or even a campfire. it will need to go in the oven. Find a long wooden spoon, whisk or  Make sure your pot or pan is spatula for stirring. large enough for the recipe or food you’re cooking. Never fill a pot more than three-quarters full, as it may boil over. Your saucepan should JULY 2022 bbcgoodfood.com 57

Safety first BASIC SKILL The safest way to bring a pan of water Greek-style to the boil is to fill the pan with cold pasta salad water, then set it on the hob over a high heat. To speed up the process and save energy, you can fill the pan with hot water from the kettle. Once the liquid is boiling, reduce the heat to maintain a steady boil (sometimes called a ‘rolling boil’) and monitor the pan at all times. When stirring liquid in a saucepan, hold the handle to keep the pan steady. Use a small cloth to hold the handle if the heat from the hob is too intense, but make sure it doesn’t hang down near the naked flame. When stirring the liquid, keep your hands and wrists away from the edge of the pan, which will be extremely hot. Stir in a slow motion to prevent splashes. If you need to drain the liquid (when cooking pasta or vegetables, for example), make sure the colander is ready in the sink and your pathway to the sink is clear. Hold the pan with a cloth in two hands and carefully pour the contents away from your body into the colander. Holiday at home SERVES 4 PREP 20 mins You’ll also need >>> COOK 10 mins EASY V medium saucepan oUmpseeptohthsoiedte If you’re off to Greece this year, kettle (optional) you’ll be able to order a salad 200g pasta bows, or another shape scales much like this one (minus the 3 tbsp extra virgin olive oil wooden spoon pasta). But, even at home, you 1 tbsp red wine vinegar measuring spoons can create a holiday mood 1 tsp dried oregano mixing bowl through what you cook. Try the 16-20 cherry tomatoes mixing spoon ideas below and search for the 75g pitted olives (green or black colander recipes at bbcgoodfood.com. chopping board Paella from Spain both work well) sharp knife Steak haché with pommes ½ small cucumber frites from France 1 red onion GOOD TO KNOW 2 of 5-a-day Spaghetticarbonara from Italy 100g feta (check it’s vegetarian, PER SERVING 363 kcals • fat 17g • saturates 5g • carbs 40g • sugars 5g • fibre 5g • protein 11g • salt 1.3g 58 bbcgoodfood.com JULY 2022 if needed)

Step 1 Step 2 KK DTCSH’ EN Boil the kettle and fill a medium Hold the handle of the saucepan 2 saucepan with hot water until it’s with one hand and carefully stir three-quarters full. Put the pan on the pasta with a long wooden the hob. Season the water with spoon using your other hand to a pinch of salt. Turn the heat to prevent it from sticking. Set your timer for 10 mins. Stir the pasta 1 medium-high, and the water should start to boil after a minute every minute or so, and keep or so. Tip the pasta into the boiling checking to make sure the water water, being careful not to splash, which could burn your skin. is gently boiling as the timer counts down. Step 3 Step 4 4 While the pasta cooks, When your timer beeps, it’s time measure 3 tbsp olive oil, 1 tbsp to check if the pasta is cooked. Scoop a piece of pasta out of the red wine vinegar and 1 tsp boiling water using your wooden dried oregano into a mixing spoon, tip it onto a plate and leave bowl. Season with some salt to cool for 30 seconds. Try the and black pepper, and mix well pasta: if it’s soft, it’s cooked; if it’s a little hard in the middle, it needs 3 – this will make a zingy to cook a bit longer. Set your timer dressing for the pasta. for 2 mins more, then check again. 5 Step 5 Step 6 Put a large colander or sieve in the Put a chopping board on your 6 sink. When the pasta is cooked, turn work surface. Cut the tomatoes off the heat and, using both hands, in half by pinching one between carefully carry the saucepan to the your thumb and finger and sink and tip the pasta into the carefully slicing through the colander to drain away the water. middle with a small serrated Leave to cool and drain for a few knife. Slice the olives in the minutes, then tip the pasta into the same way. Add the tomatoes mixing bowl with the dressing. Mix the pasta through the dressing. and olives to the pasta. Step 7 Step 8 Place the cucumber on the Hold the onion on your board and chopping board and cut it in half cut off the pointy end. Cut it in half 7 lengthways. Place the two pieces through the root. Peel away the flat on the board so they don’t roll outer layers, then lay each half flat around, then cut each piece in on the board. Holding the root half again, so you have four long, end, slice the onion into thin 8 chunky pieces. Cut across the half-moon shapes up to the root. pieces the other way to make little Tip the onions into the bowl. triangles. Tip into the mixing bowl. WATCH OUR SKILLS VIDEO Step 9 9 Watch food director Cassie Crumble the feta into small pieces making our Greek-style pasta into the mixing bowl. Carefully mix salad at bbcgoodfood.com/ the ingredients together until they’re kidskitchen or scan the well combined. Will keep chilled QR code for up to a day. JULY 2022 bbcgoodfood.com 59

THE NEXT LEVEL Easy salmon sushi rice bowl We’ve topped this simple sushi bowl with salmon, but you could use prawns, tuna or cooked chicken instead, if you like. SERVES 2 PREP 10 mins COOK 20 mins EASY 150g sushi rice pinch of caster sugar 1 tbsp rice vinegar 120g frozen edamame beans 1 large carrot handful of radishes ¼ cucumber 2 cooked skinless salmon fillets 1-2 tbsp low-salt soy sauce 1 tsp toasted sesame seeds few pieces of sushi ginger (optional) You’ll also need scales medium saucepan with a lid measuring jug measuring spoons wooden spoon small saucepan vegetable peeler chopping board sharp knife 1 Tip the sushi rice into a medium 4 Peel the carrot and discard the Know your rice saucepan, cover with 200ml water outer skin, then keep peeling and add a pinch of salt. Put the pan to create lots of carrot ribbons. There are hundreds of varieties of rice in the on the hob and turn the heat to high. 5 Thinly slice the radishes. Cut world, each with their own shape, size, flavour Wait for the water to boil, then the cucumber into batons, then and texture. These are some of the most widely reduce the heat to very low, cover thinly slice them lengthways. the pan with a lid and leave to gently 6 With your hands, break the used varieties in the UK: cook for 15 mins. salmon into small pieces. Be sure 2 After 15 mins turn off the heat, fluff to look out for any bones and Sushi rice Brown rice up the rice with a fork, then return throw these away. This is made using Having a firmer texture the lid to the pan and leave for 7 Divide the warm rice between Japanese short-grain than white rice, brown another 5 mins – the rice will two bowls and arrange the other rice, often called sushi takes longer to cook. It continue to cook. After 5 mins, check ingredients on top, then top with rice. It’s a particularly can be soaked before the rice is cooked – it should have the soy sauce and sesame seeds, sticky variety, making it cooking to speed up the absorbed all the water and be soft, and add a few pieces of sushi perfect for forming the process. The end result but not mushy. Stir the sugar and ginger, if you like. little shapes used to has a nuttier flavour, too. vinegar through the rice, cover with the lid again and keep warm while GOOD TO KNOW healthy • fibre • omega-3 • make sushi. Risotto rice you prepare the other ingredients. folate • 2 of 5-a-day As a short-grain rice, 3 Fill a small pan halfway with water, PER SERVING 713 kcals • fat 27g • saturates 5g • Basmati rice this produces a starchy put it on the hob and bring the water carbs 73g • sugars 10g • fibre 7g • protein 41g • The grains are long, thin substance when cooked, to a gentle boil. Add the edamame salt 1.2g and aromatic. Each grain and this is what makes beans, cook for 3 mins, then drain. should be individual and risotto creamy. It can not stuck together when also be used to make cooked. You’ve probably tried basmati rice served rice pudding. with a curry. 60 bbcgoodfood.com JULY 2022

CHALLENGE YOURSELF KK DTCSH’ EN Golden noodle soup with soft-boiled eggs Learn how to cook noodles and boil an egg using this noodle soup recipe. Add a little sliced chilli if you like a kick of heat. SERVES 4 PREP 15 mins COOK 15 mins EASY 4 medium eggs Cook for 5 mins, or until just cooked 7 Divide the noodles between four 400g egg noodles Shoot director FREDDIE STEWART | Photographer WILL HEAP | Food stylists KATY MCCLELLAND, 2 tbsp vegetable oil – test one noodle to see if it’s done, shallow bowls (pasta bowls are KATIE MARSHALL, LIBBY SILBERMANN | Stylist FAYE WEARS 2 large garlic cloves 1 tbsp ginger purée allowing it to cool a little first. Drain perfect). Use a ladle to spoon over 2 tsp ground turmeric 400ml stock, made with 1 low-salt the noodles and drizzle with 1 tbsp the hot soup and sugar chicken stock cube or 1 tbsp oil while they’re still in the colander, snap peas. Carefully MflNreyOaErsNXnaTTfteHoly low-salt concentrated liquid stock peel the eggs, then 2 x 400g cans reduced-fat then toss to prevent the noodles cut them in half coconut milk and add two halves 3 tbsp light soy sauce from sticking together. to each bowl, 1 tbsp light brown soft sugar 3 Peel the garlic cloves, then crush before scattering 150g sugar snap peas to a paste using a garlic crusher. small bunch of spring onions 4 Pour the remaining 1 tbsp oil into with the spring small handful of coriander leaves the saucepan (no need to wash it You’ll also need onions and coriander. small saucepan first) and turn the hob to a medium slotted spoon GOOD TO KNOW iron • fibre • 1 of 5-a-day medium saucepan with a lid heat. Add the garlic and ginger, PER SERVING 714 kcals • fat 29g • saturates 15g • colander carbs 83g • sugars 11g • fibre 7g • protein 26g • measuring spoons stirring for a minute until sizzling, salt 2.6g garlic crusher wooden spoon then add the turmeric and stir Don’t waste it measuring jug can opener for another 30 seconds. Did you know crushed eggshells help chopping board 5 Pour in the stock, coconut milk, keep slugs and snails away from your sharp knife soy sauce and sugar. Bring to a homegrown veg and flowers? Scatter the shells around the base of the plants 1 Bring a small saucepan of water to gentle simmer, then allow to bubble the boil and carefully lower in the to keep the little beasties at bay. eggs using a slotted spoon. Set a for 2 mins. timer for 7 mins if you like your eggs 6 Cut the sugar snap peas in half on jammy in the middle, or 8 mins for an angle, then drop them into the hot a more set yolk. Have a bowl of cold water ready. When the timer beeps, soup and cook for 1 min. Thinly scoop the eggs from the hot water using a slotted spoon and plunge slice the spring onions. into the cold water. Leave to cool. 2 Fill a medium saucepan with enough water to come halfway up the side of the pan. Bring the water to boil over a high heat, reduce the heat, then lower in the noodle nests and season the water with a pinch of salt. JULY 2022 bbcgoodfood.com 61

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easy good advice family matters Food director and mum of two Cassie Best reveals clever ways to liven up your lunchbox and ideas for wholesome treats LUNCHBOX TIPS DIY TREATS Lots of Healthy oat, banana children & raspberry cookies 12 o’clock rocks Healthy prefer ‘picky’ homemade food, so cut MAKES 12 PREP 10 mins Give your family lunchboxes snacks sandwiches a makeover with these hacks. into mini COOK 15 mins EASY V ❄ We all know kids love a snack, but triangles and l KEEP COOL shop-bought ones can be high in wraps into 2 ripe bananas, peeled and mashed Take the frozen drink trick to salt, fat and sugar, and they often pinwheels 150g porridge oats the next level by adding berries, carry a hefty price tag, too. Try 2 tbsp ground almonds slices of citrus fruit or mint leaves. making your own snacks like our 1/2 tsp ground cinnamon Fill your bottle halfway up with cookies (right) using simple 100g raspberries (fresh or frozen) water, then freeze on its side. The ingredients to save money and next day, fill the space left in the pack in some nutrients. For more 1 Heat the oven to 200C/180C fan/ bottle and add your choice of ideas, go to bbcgoodfood.com/ gas 4 and line two baking trays with natural flavourings. As well as recipes/snacks-kids-recipes baking parchment. Mix the banana, having a refreshing drink, it’ll oats, almonds, cinnamon and a pinch keep your lunch cold. of salt in a bowl to make a sticky dough. l NO MORE SOGGY Stir through the raspberries gently so SANDWICHES as not to break them up too much. Roll Try lightly toasting your bread tablespoons of the mixture into balls, before making sandwiches. This then arrange on the baking trays and will make them more robust to flatten gently with your hand. better hold up against a moist 2 Bake for 15 mins until firm at the filling, like tuna or egg mayo. edges and golden brown. Leave to l MAKE IT FUN cool. Will keep in an airtight container We all eat with our eyes, so make for up to three days. your lunchboxes as visually exciting as you can. Use cookie GOOD TO KNOW healthy cutters to stamp out shapes from PER SERVING 86 kcals • fat 3g • saturates 0.3g • peppers or cheese, or invest in carbs 13g • sugars 4g • fibre 2g • protein 2g • a crinkle knife for cutting carrot salt 0.04g and cucumber batons. l BITE-SIZED BUFFET & Lots of children prefer ‘picky’ food rather than a large portion For a low-fat, fruity ice lolly that of something. Cut sandwiches the kids will love, see page 65. or homemade pizza into mini triangles and wraps into pinwheels. A few crackers with cheese, pieces of fruit and some popcorn or crispy chickpeas would also work well. l MAKE A MEAL OF IT If your children prefer a hot meal to sandwiches, invest in a vacuum flask to fill with pasta or soup, or porridge topped with a fruity compote and seeds. JULY 2022 bbcgoodfood.com 63

advertisement feature Valencia, Spain Borealis sailing at sunset Guests dining in Colours & Tastes A taste of TAKE ADVANTAGE OF FRED. OLSENíS SPECIAL 2022 OFFERS adventure From authentic on-board dining to captivating culinary tours, Fred. Olsen Cruise Lines is perfect Glazed Peking duck at Colours & Tastes for the adventurous foodie so you can learn how to recreate one of K nown for its expertly curated on many of its itineraries showcasing a the dishes at home. Previous highlights itineraries and impeccable service, range of regional favourites. For instance, include ropa vieja (shredded beef ) in Fred. Olsen is a family-owned cruise on the Discover Spanish Traditions Las Palmas, paella de marisco (seafood line with nearly 200 years of seafaring cruise, you can learn about the history paella) in Santa Cruz and bolos de coco heritage. Its smaller ships can access places of paella in Valencia and explore one (Portuguese coconut cakes) in Funchal. that larger vessels simply cannot reach, of the oldest wineries in Spain while GLOBAL FLAVOURS whether that’s scenic routes through docked in Cádiz. Alternatively, the Fred. Olsen also offers speciality dining narrow rivers, fjords and waterways, or French Rivers with Bordeaux cruise restaurants on board, alongside exclusive ports closer to the heart of beautiful cities. includes a tour of a family-run vineyard wine-tasting sessions hosted by an in- Plus, with fewer passengers on board, in Medoc, and a chance to visit the house sommelier. On Bolette, Borealis the crew can get to know each guest Calvados distillery in Honfleur for a taste and Balmoral, Vasco serves seafood, individually for a more personal service. of Normandy’s famous apple brandy. curry and grilled meat dishes inspired DESTINATION DINING by Goa’s culinary traditions and cooked Every Fred. Olsen itinerary is crafted by If you’re keen to sample many different authentically by Goan chefs, while a small team of passionate journey planners cuisines on your cruise, you’ll love The Colours & Tastes has a modern Asian who look far beyond the usual tourist trails. View restaurant on Bolette and Borealis fusion menu with a variety of Japanese, So, you can expect an authentic experience – the two newest additions to the Fred. Thai, Chinese and Filipino favourites. at every destination, with plenty of Olsen fleet. It serves a range of dishes Unsurprisingly, almost 90% of guests opportunities to immerse yourself in inspired by each of the destinations rate the food on all Fred. Olsen cruises as the culture – and, of course, the cuisine. you’ll visit. The meals are prepared ‘excellent’ or ‘good’, so you can be assured FOODIE-FOCUSED ITINERARIES with local ingredients and each day the you’re always in for a first-class meal! Culinary highlights are always a priority chefs put on a cooking demonstration for Fred. Olsen, with food and drink tours For more information and to book your cruise, visit fredolsencruises.com or call 0800 0355 026

Shoot director FREDDIE STEWART | Food stylist LIBBY SILBERMANN | Stylist SARAH BIRKS no-cook treat easy summer fun Turn the page for more clever, Make the most of British strawberry cost-saving season with these homemade lollies ways to use your freezer recipe BARNEY DESMAZERY photograph HANNAH TAYLOR-EDDINGTON JULY 2022 bbcgoodfood.com 65 Strawberry ice lollies Use up fruit that’s past its best in these lollies – any mushy bits can be easily trimmed away. MAKES 6 PREP 10 mins plus 4 hrs freezing EASY V ❄ 400g strawberries, hulled and roughly chopped 150g natural yogurt 30g caster sugar or 2 tbsp honey (or to taste) 1 Tip the strawberries into a blender, food processor or smoothie-maker and blitz to a purée. Add the yogurt and blitz again to combine. Taste for sweetness and add as much sugar or honey as needed – this will depend on the ripeness of the fruit as well as your personal taste. 2 Divide the mixture evenly between the holes of a six-hole ice lolly mould – they should be filled to the brim. Insert the lolly sticks and freeze for 4 hrs or until solid. Will keep frozen for up to a month. GOOD TO KNOW low fat • vit c • gluten free PER SERVING 65 kcals • fat 1g • saturates 0.5g • carbs 11g • sugars 11g • fibre 3g • protein 2g • salt 0.05g CUSTOMISE YOUR LOLLIES  Switch things up These lollies can be made with plenty of other fruits, such as raspberries, bananas, pineapple, mango or a mix – just adjust the amount of sugar or honey you use to suit the sweetness of the fruit.  Add texture Chop 100g of the strawberries into small chunks and stir these through the puréed mixture before freezing.  Make them vegan Swap the yogurt for apple or orange juice and omit the honey.  DIY mould If you don’t have lolly moulds, pour the mix into small yogurt pots with lolly sticks, or for mini lollies, into an ice cube tray with blunt toothpicks.

new series Mideasatoksavee youymoonuey r freezer work for you As well as extending the shelf-life of food and saving on waste, your freezer offers various shortcuts for preparing meals words GOOD FOOD TEAM What should I stock my freezer with? MIXED VEG kids. Try our curried sweetcorn Frozen fruit crumble Frozen vegetables are often soup at bbcgoodfood.com/recipes/ healthier than fresh, because curried-sweetcorn-soup. SERVES 6 PREP 10 mins they’re processed and frozen just COOK 25 mins EASY V after being picked, so there’s no BERRIES time for them to degrade in transit Frozen blueberries, raspberries, 100g plain flour from farm to shop. You can also and cherries allow you to enjoy 50g rolled oats choose packs that combine a taste of summer all year round, 100g butter, cut into cubes different types of veg for specific and are often considerably cheaper 50g light brown soft sugar purposes, whether it’s packs of than fresh. You won’t waste any 60g flaked almonds (optional) stir-fry veg for noodles, fillings either, racing to eat them before 3 tbsp ground almonds for enchiladas, broccoli and they turn mushy. Their texture is 500g frozen berries, defrosted cauliflower for gratins and curries, changed by freezing, so they’re or carrots, beans and sweetcorn best used in recipes where they’ll 1 Heat the oven to 200C/180C fan/ for soups, stews and rice dishes. be cooked or puréed, or you don’t gas 6. Put the flour, oats, butter and mind them collapsing (stirred into sugar in a bowl and rub together SWEETCORN yogurt or porridge, for example). with your fingers to a crumble Frozen sweetcorn is good value, Our frozen fruit crumble (see texture. Bake for 10 mins, stirring to tastes better than canned and is recipe, right) can be made with break it up after 5 mins. Mix in the a family-friendly choice. Because any bag of frozen berries or a few flaked almonds, if using. Will keep the kernels are frozen separately, bags of fruit that might be going for two days in an airtight container. you can easily measure out what’s past their best. 2 Sprinkle the ground almonds into needed, as and when you need it. an ovenproof dish, then spoon in the Use it in chowders and pancakes or CHOPPED ONIONS berries. Sprinkle over the crumble stir into cornbread. A bag will keep While some find chopping an and bake for 15 mins. Serve with for months to no ill effect. Corn on onion therapeutic, there are those custard, cream or ice cream. the cob cut into sections can also who find it a chore, especially be found frozen, a wise buy during when trying to get dinner on the PER SERVING 330 kcals • fat 19g • saturates 9g • barbecue season or as a snack for table in a hurry. This is where carbs 31g • sugars 13g • fibre 6g • protein 5g • salt 0.3g 66 bbcgoodfood.com JULY 2022

easy NICE TO HAVE handy bags of diced onions come Moroccan-style in. You can buy large bags in the chickpea soup  SOFRITO MIX freezer section, or buy fresh onions and chop and freeze them SERVES 4 PREP 5 mins This trio of onion, carrot and yourself when you have a bit of celery is used as the base for time at the weekend. If you choose COOK 20 mins EASY V ❄ many Mediterranean recipes. to do this, put them in a bag and It can be bought ready-made in pat it flat before freezing, so they 1 tbsp olive oil bags, diced and ready for frying. don’t clump together too much. 1 onion, chopped Then try using them in our easy 2 celery sticks, chopped  FROZEN HERBS chickpea soup (see recipe, right). 2 tsp ground cumin 600ml hot vegetable stock Keep an eye out for frozen FISH AND SHELLFISH 400g can chopped plum tomatoes herbs – they’re a great long-life Whether you want to use fillets, alternative to fresh herbs. whole fish or make fishcakes, with garlic frozen seafood is easy to use. Look 400g can chickpeas, drained  SMOOTHIE FRUIT BAGS out for shellfish, too, like squid, 100g frozen broad beans mussels and small prawns. 1/2 lemon, zested and juiced Filled with combinations of fruit, Depending on where you shop, handful of chopped coriander or these bags of vitamin-packed this can be a great budget option. goodness can be tipped in the Bags labelled ‘fish pie mix’ will parsley and flatbreads, to serve blender and blitzed while frozen. give you a selection that’s good for using in pies, of course, but also 1 Heat the oil in a large saucepan,  PASTRY curries, like our one-pot coconut then fry the onion and celery over fish curry (bbcgoodfood.com/ a low heat for 10 mins to soften, Ready-made puff pastry, shortcrust recipes/onepot-coconut-fish-curry) stirring frequently. Tip in the cumin and filo are a go-to for professional and paella. In all cases, you should and fry for another minute. chefs as well as home cooks. Pastry be able to check the label to see 2 Turn up the heat, then add the can be used as pie lids, for tarts whether the seafood is from a stock, tomatoes and chickpeas, and (great for using up the odd spoonful sustainable source. Smaller pieces a grinding of black pepper. Once of jam), picnic snacks like cheese of fish and seafood can be cooked bubbling, turn the heat down and straws, and other everyday recipes. from frozen, so you don’t have to simmer for 8 mins. Add the broad think ahead. If you’re cooking beans and lemon juice, and cook for larger fillets, you may find liquid a further 2 mins. Season, then top is released during cooking, but with a sprinkling of lemon zest and you can stir that back into a sauce herbs. Serve with flatbreads. or rice, or drain away. GOOD TO KNOW healthy PER SERVING 148 kcals • fat 5g • saturates 1g • carbs 17g • sugars none • fibre 6g • protein 9g • salt 1.2g JULY 2022 bbcgoodfood.com 67

THINGS TO SPINACH Smoky chickpeas on toast FREEZE This is a wonder ingredient that’s YOURSELF available frozen in small portions, SERVES 2 PREP 2 mins Toastcan or as loose leaves that can be used COOK 10 mins EASY formthe Here’s a checklist of some of our to great effect in curries, pastas, basisof a favourite things to freeze in order stews and soups. For recipes where V ❄ chickpeas only satisfying to save on waste or get ahead. a little extra liquid won’t hurt, you meal can add spinach frozen, but for 1 tsp olive or vegetable oil, Homemade stock others, defrost the spinach and plus a drizzle Grated leftover cheese squeeze all the water out. Once Batches of fried onions you’ve got the knack of it, this will 1 small onion or banana Batches of tomato sauce (for become as regular a freezer staple shallot, chopped as peas. Try it in our pizza and pasta) spinach madeleine 2 tsp chipotle paste (bbcgoodfood.com/ 250ml passata Batches of muffins for lunchboxes recipes/spinach- 400g can chickpeas, drained madeleine) for a 2 tsp honey or breakfast side or main dish. 2 tsp red wine vinegar 2-4 slices bread Rice, cooked and quickly cooled BREAD 2 eggs Freeze sliced bread as soon as within an hour of cooking you buy it and you’ll never waste a slice. Bread can be toasted from Eggs that are nearly at their frozen or defrosted as you need it. Pittas, wraps and other bread use-by date, cracked into muffin products can also be frozen and tins (pop them out when frozen defrosted easily. Bake-from- and store in a freezer bag or box) frozen bread and part-cooked for when you need beaten eggs bakery options are also good if you plan to put the oven on Potatoes, boiled for 5 mins, then anyway. Toast can also form the basis of a satisfying meal, like our continue cooking from defrosted smoky chickpeas recipe (right). Leftover cooked pasta or noodles PEAS The definitive frozen food, used in Good freezer everything from soups and Sunday maintenance roasts, to fried rice and falafel. Peas are a versatile, low-cost veg, DEFROSTING and a true winner. Most of our pea An icy freezer is an inefficient one, recipes can be cooked with frozen so you may need to defrost it when ones, as well as added to cold ice builds up. Don’t worry about dishes like our Little Gem & pea the food; most things will remain salad at: bbcgoodfood.com/recipes/ frozen in the fridge for a couple of little-gem-pea-salad. hours while the freezer defrosts. CHIPS KEEP IT WELL STOCKED Not just a side dish, chips can be A full freezer is more economical to used as a base for toppings and run because less cold air is needed make a great substitute for a to circulate around the shelves, pastry lid on a pie (you’ll find a therefore less power is used. fish pie and a braised beef pie on bbcgoodfood.com that use this LABEL YOUR ITEMS technique). Or, you can add herbs To stop things getting lost in the and spices to them, like our thyme back of the freezer, label everything & oregano chips (see the recipe on – and before buying anything else, page 70) which make a fabulous check that you don’t already side for a pork souvlaki or chicken have it in stock. gyros. Loaded fries are a great weekend treat, too – find our meatball marinara fries at bbcgoodfood.com/recipes/ meatball-marinara-fries. 68 bbcgoodfood.com JULY 2022

easy BREADED CHICKEN Katsu curry wrap OR TURKEY Breaded poultry like goujons SERVES 4 PREP 5 mins can be a smart buy if you want a COOK 10 mins EASY meal that is quick to prepare in the evening. Larger pieces, like 400g chicken goujons flattened chicken breast, can 280g katsu curry sauce serve more than one person in 4 large tortilla wraps buns (in place of beef burgers), or 250g stir-fry vegetables (without beansprouts) slice and serve on top of ramen or with rice for katsu curry. Our 1 Cook the goujons following pack instructions. chicken katsu wrap is also very Heat the katsu sauce in a small pan over a simple and quick to make (see low-medium heat until piping hot. recipe, right), and uses just four 2 Chop the goujons into bite-size pieces and toss with ingredients that are ready- the sauce. Warm the tortillas in the microwave, then prepared and, of course, available layer with the chicken and raw veg, roll up and serve. to buy from the freezer cabinet. PER SERVING 569 kcals • fat 25g • saturates 5g • carbs 60g • sugars 12g • fibre 7g • protein 23g • salt 2.2g Ourkatsuwrapusesjust fouringredientsthatare availabletobuyfromthe freezercabinet 1 Heat half the oil in a pan over a low-medium heat and cook the onion for 5-8 mins until softened. Add the chipotle paste, passata, chickpeas, honey and vinegar. Season and bubble for 5 mins. 2 Meanwhile, toast the bread. Heat the remaining oil in a frying pan and fry the eggs over a medium heat until cooked to your liking. Drizzle the toast with a little more oil, then top with the smoky chickpeas and fried eggs. GOOD TO KNOW healthy PER SERVING 423 kcals • fat 15g • saturates 3g • carbs 45g • sugars 15g • fibre 9g • protein 22g • salt 0.7g JULY 2022 bbcgoodfood.com 69

easy & Thyme & oregano chips GET IN TOUCH SERVES 6-8 PREP 5 mins We’d love to hear COOK 30 mins EASY V what you’d like to see more of, 600g frozen fries or anything we 2 tbsp olive oil can do differently 1 tsp dried oregano and any other 1 tsp dried thyme ways we can ½ tsp garlic granules help, by using large pinch of cayenne the hashtags #GFCookSmart, pepper (optional) #AskGoodFood or via email on 1 Heat the oven to 220C/200C fan/ goodfood@ gas 7 with a sturdy baking tray immediate.co.uk. inside. Toss the frozen fries in a bowl with the other ingredients and a large pinch of salt to evenly coat. 2 Carefully spread the fries over the tray. Cook for 15 mins until starting to turn golden, then use a spatula to flip them. Bake for 15-20 mins more until golden and crisp. Try serving with our chicken gyros, as pictured (bbcgoodfood.com/recipes/big- barbecue-chicken-kebab) PER SERVING 130 kcals • fat 7g • saturates 1g • carbs 15g • sugars 0.1g • fibre 1g • protein 1g • salt 0.2g Points to remember It’s best to freeze food when it’s fresh – the intention What to freeze OUR PROMISE being to keep it at its best. But, you can also save on with care waste by freezing items that are past their prime. To support you with the challenge Most individual ingredients can of rising food and energy prices, 1 Be sure to cool cooked foods completely before you be frozen, however, some foods we’re bringing together knowledge freeze them. Freezing food when hot is not energy simply aren’t as freezer-friendly. and ideas to help you eat well, efficient, as it raises the temperature in the freezer whatever your budget. You can and could cause other foods to start defrosting. Hard-boiled eggs go rubbery, find even more resources and advice on low-cost cooking at 2 Only refreeze food if you’re cooking it before so chop them first. bbcgoodfood.com/cook-smart. putting it back in the freezer. Food-borne bacteria We’d also love to hear from you will become inactive when frozen, but will thaw Veg with a high water content with any tips you have to share along with the food and become active again. But, if using the hashtag #GFCookSmart. you cook the food inbetween (for example, thawing – such as lettuce, cucumber, beef mince, using it to make bolognese, then freezing), beansprouts and radishes – go limp the bacteria will be killed off in the cooking. That’s and mushy when defrosted, so plan provided you haven’t allowed the food to become on blending them or use them in unsafe by leaving it hanging around too long after dishes where this doesn’t matter. defrosting, or defrosting it in a dangerous manner (for example, somewhere very hot). Some bacteria Soft herbs, like parsley, basil and can produce toxins that cannot be killed by heat. chives, can be mixed into dishes but 3 Remember to label and wrap foods properly or won’t be good for garnishing. put them in sealed containers; otherwise, your food may get freezer-burn. 70 bbcgoodfood.com JULY 2022

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newshealth Our health editor Tracey Raye shares a summery vegan breakfast recipe, plus advice on reducing inflammation Recipe SARA BUENFELD | Recipe photograph MIKE ENGLISH | Shoot director RACHEL BAYLY | Food stylist ELLIE JARVIS | Stylist FAYE WEARS HEALTH TREND 1 Heat the oven to 190C/170C fan/ HEALTH NEWS Other images MALERAPASO, HDERE | E+ | GETTY, JAKOB FRIDHOLM | JOHNER IMAGES | GETTY gas 5. Tip the oats into a heatproof Vegan almond bowl, then pour over 450ml boiling Top 10 anti-inflammatory berry baked oats water from the kettle. Stir well, then stir in the vanilla and almond milk. foods to try Frozen berries are an economical 2 Mash the banana, then spread choice for this breakfast bake, even over the base of a medium baking Whether you have an injury, suffer in the summer. Of course, you can dish (ours was a 20 x 28cm oval) with arthritis or have an infection, always use fresh, especially if and stir in the frozen fruit to fully your natural immune response will you grow your own, or shop for combine. You want the banana to kick in. However, other issues arise own-brand ‘less than perfect’ sweeten the berries, but you can add produce at the supermarket. This 1 tsp maple syrup, if you like. Pour when inflammation makes a lovely, light pudding, too. over the oat mixture and scatter turns into a with the almonds. Bake for low-grade, SERVES 4 PREP 5 mins 30-40 mins until set and the fruit long-term COOK 40 mins EASY V juices are bubbling at the edges of condition. the dish. Scoop into bowls and serve 150g porridge oats with a little extra milk, if you like. Certain foods 2 tsp vanilla extract  containing plant chemicals have 225ml unsweetened almond milk, GOOD TO KNOW vegan • healthy • low fat • low cal • antioxidant properties that can help: vit c • 1 of 5-a-day plus extra to serve (optional) PER SERVING 228 kcals • fat 6g • saturates 1g • 1 Fatty fish like salmon or mackerel 1 large, very ripe banana, peeled  carbs 33g • sugars 9g • fibre 5g • protein 7g • salt 0.1g 2 Dark chocolate 185g frozen mixed berries (ours had 3 Berries 4 Pomegranate a combination of strawberries, 5 Walnuts blackberries and currants) 6 Olives and olive oil 1 tsp maple syrup (optional) 7 Turmeric 1-2 tbsp toasted flaked almonds 8 Avocado 9 Pistachios 10 Green tea Learn more at bbcgoodfood.com/ howto/guide/top-10-anti- inflammatory-foods 3 reasons to enjoy the sun The sun is our main source of vitamin D, essential for strong bones and healthy immune system Sun exposure is a natural mood-booster It may help certain skin conditions, such as psoriasis Don’t forget to be mindful of sun safety by applying sunscreen. Discover our free Healthy Diet Plan by scanning the code. 74 bbcgoodfood.com JULY 2022

easy healthy diet plan cereal thriller Wake up to this novel breakfast that uses popcorn as a crunchy base recipe SARA BUENFELD photograph WILL HEAP Popcorn muesli 4 x 120g pots bio yogurt milk, to serve (optional) SERVES 4 PREP 5 mins NO COOK EASY V 1 Combine the oats, seed mix, popcorn, sultanas and walnuts. HEALTHY CALCIUM Will keep in a sealed jar or airtight container for up to five days. 100g porridge oats 2 When you’re ready to serve, spoon 2 tbsp toasted three-seed mix (ours the yogurt into bowls, then scatter over the muesli and pour over a included flaxseed and pumpkin little milk to loosen, if you like. and sunflower seeds) 40g plain or lightly salted popcorn GOOD TO KNOW healthy • calcium 30g sultanas PER SERVING 332 kcals • fat 14g • saturates 4g • 6 walnut halves, broken up carbs 36g • sugars 14g • fibre 4g • protein 13g • salt 0.3g Shoot director EMMA WINCHESTER | Food stylist ROSIE REYNOLDS | Stylist LAUREN MILLER Scan here to sign up for a free My Good Food account and access our latest Healthy Diet Plan, or visit bbcgoodfood.com/healthy-diet-plan JULY 2022 bbcgoodfood.com 75

easy 5 healthy ideas salads Enjoy a light lunch or dinner in the garden when the sun shines using these wholesome recipes Chicken garden salad with elderflower dressing SERVES 6 PREP 25 mins COOK 5 mins EASY Kisir (Turkish bulgur salad) Drop a bunch of asparagus, spears halved, into a pan Chickpea salad Pearled spelt salad with of boiling water. After 1 min, add 200g sugar snap peas. peas & gooseberries After 30 seconds, tip in 140g frozen or fresh peas. SERVES 6 PREP 10 mins Cook for 30 seconds, then drain and plunge into ice-cold NO COOK EASY V SERVES 2 PREP 15 mins water. After 2 mins, drain. Whisk together 2 tbsp COOK 25 mins EASY V elderflower cordial, 2 tbsp white wine vinegar, the Combine a 400g can drained and zest and juice of 1 large lemon and 3 tbsp rapeseed rinsed chickpeas, a handful Put 1/2 finely chopped onion, oil. Add 1 small cooked chicken, shredded, 250g each of chopped coriander and 1/2 finely chopped celery stick and sliced radishes, 1 thinly sliced red onion, the drained parsley, 1 thickly sliced red 1 finely chopped carrot in a pan vegetables, and 1 large torn curly lettuce. Gently toss onion, 2 large chopped tomatoes, with 200ml water. Bring to the boil, everything until well coated. Pile onto a platter and 2 tbsp olive oil, 2 tbsp harissa then reduce the heat and simmer scatter over a handful of pea shoots, if you like. and the juice of 1 lemon. for 15 mins. Add 50g pearled spelt, cover the pan and simmer for GOOD TO KNOW healthy • low cal • folate • vit c • 3 of 5-a-day • gluten free GOOD TO KNOW vegan • healthy • gluten free 10 mins more. Add 1/4 sliced fennel PER SERVING 419 kcals • fat 19g • saturates 4g • carbs 11g • sugars 9g • fibre 4g • PER SERVING 123 kcals • fat 6g • saturates 1g • bulb and 6 pea pods, and cook for protein 50g • salt 0.4g carbs 12g • sugar 4g • fibre 5g • protein 4g • salt none 10 mins. Check that the spelt is cooked – it should be slightly al Kisir (Turkish bulgur salad) 10-minute couscous salad dente rather than soft. Season to taste, then strain. Chill for 1 hr. To SERVES 4-6 PREP 25 mins COOK 5 mins EASY V SERVES 2 PREP 10 mins serve, put 1/2 small bag of salad NO COOK EASY V leaves on a plate, then spoon the Fry 1 sliced red onion in 1 tbsp olive oil in a pan over spelt and vegetables on top. Dress a medium heat. Add 2 chopped garlic cloves and Tip 100g couscous into a large with 2 sliced tomatoes, 3 sliced cook for 30 seconds. Add 2 tsp ground cumin and heatproof bowl and pour over gooseberries, the pea pods and 1 finely chopped red or green chilli. Cook for 1 min. 200ml hot low-salt veg stock. fennel fronds. Finally, drizzle Stir in 2 tbsp tomato purée and 175ml boiling water. Cover. Leave for 10 mins until fluffy with a little rapeseed oil. Add 250g bulgur wheat, season and stir well. Remove and the stock has been absorbed. from the heat, then cover and leave for 15 mins until the Add 2 sliced spring onions, GOOD TO KNOW vegan • healthy • low fat • water has been absorbed. Fluff with a fork. Mix through 1 sliced red pepper and 1/2 finely low cal • calcium • folate • fibre • vit c • 4 of 5-a-day 4 chopped plum tomatoes, 15g roughly chopped chopped cucumber, and stir well. PER SERVING 185 kcals • fat 5g • saturates 1g • walnuts, 60g pomegranate seeds and 30g each Crumble in 50g cubed feta and carbs 27g • sugars 12g • fibre 10g • protein 7g • chopped mint and flat-leaf parsley. Mix the juice of sprinkle over 2 tbsp pine nuts. salt 0.3g 1 large lemon with 85ml extra virgin olive oil, and stir through 13/4 tbsp pomegranate molasses. GOOD TO KNOW 327 kcals • fat 17g • saturates 5g • carbs 33g • sugars 7g • fibre 2g • protein 13g • GOOD TO KNOW vegan • healthy salt 0.9g PER SERVING (6) 371 kcals • fat 19g • saturates 3g • carbs 40g • sugars 9g • fibre 5g • protein 7g • salt 0.2g 76 bbcgoodfood.com JULY 2022

WEEKEND Shake up Sunday lunch with barbecued fish, do something different with courgettes or honey, and master a classic British pud with Tom Kerridge TOM KERRIDGE Cherry bakewell tart, p102 SEASONAL HONEY & LIME ICE CREAM, p82 Courgette curry, p96 JULY 2022 bbcgoodfood.com 77 NEW WAYS FOR SUNDAYS Barbecued fish with lemon & rosemary, p90

1 INGREDIENT – 3 WAYS SWEET AS HONEY Use this sweet nectar in summery dishes from Roopa Gulati, including a vibrant mango salad and zesty ice cream photographs MYLES NEW The best honey I’ve ever tasted was sold by the roadside in the Himalayan foothills. It was poured into an empty rum bottle, the outside of which was already smudged with sticky fingerprints. Dark and syrupy, it was perfumed with heady meadow flowers and superior to any I’ve had since. Most of what we buy in supermarkets is a blend of honeys from several countries, and much cheaper than specialist varieties. But, this is the honey I cook with because it provides a good base for other ingredients. My favourite flavour combination is warm honey with a bit of ground saffron and orange zest – it’s lovely on hot buttered toast. Sometimes I’ll gently heat honey with lemon zest or bruised lemongrass stems and let it steep for a couple of days, then drizzle it over fruit salads. Honey often becomes grainy after it’s been in the cupboard for a while – if this happens, warm the jar (without its lid) for a few seconds in the microwave – any crystals will soon dissolve. You can also put the sealed jar in a jug of hot water. Roopa Gulati lived in India for 20 years, working as a chef, writer and broadcaster. On her return to the UK, she worked as food editor at UKTV’s Good Food Channel and was a restaurant reviewer for Time Out. Her latest book is India: The World Vegetarian (£20, Bloomsbury Absolute) and she’s currently working on a new title. @roopagulati @roopagul 78 bbcgoodfood.com JULY 2022

weekend Honey & soy chicken, p80 JULY 2022 bbcgoodfood.com 79

Honey & soy chicken 1 Using a sharp knife, score the 6 Spoon the sauce over the chicken, chicken thighs twice through the then return the roasting tin to the Caramelised honey, darkened with oven for 10-15 mins more, or until soy sauce, is the base marinade for skin, season and transfer to a bowl. the thighs are sticky and tender, this crowd-pleasing dish. It’s great 2 Whisk the honey with the soy, and the juices run clear when for family meals, buffets and lemon juice, ketchup, ginger, garlic, pierced with a knife. Slice some picnics, too. I often make an extra spring onions along their length and batch for the freezer – first put the chilli flakes and fennel seeds. Pour scrape a knife along the shreds to chicken thighs on a tray lined with curl them, if you like, then scatter baking parchment to stop them this over the chicken, making sure over the chicken. Serve warm or at from sticking, and once frozen, room temperature with rice and transfer to a bag where they will that each piece is coated, then cover salad or steamed greens. keep for at least three months. and marinate in the fridge for at least PER SERVING 348 kcals • fat 18g • saturates 4g • SERVES 4 PREP 15 mins plus carbs 26g • sugars 24g • fibre 1g • protein 21g • at least 2 hrs marinating 2-3 hrs, or overnight if you have time. salt 2.5g 3 Heat the oven to 200C/180C fan/ COOK 30 mins EASY ❄ gas 6. Line a large roasting tin with tips 8 skin-on chicken thighs (about 1kg) foil and put in the oven to heat up Chop any leftover cooked chicken 4 tbsp honey and scatter it over a tortilla wrap. 4 tbsp dark soy sauce for 10 mins. Gently shake the excess Top with thinly sliced radishes, 4 tbsp lemon juice spring onions and chopped coriander 4 tbsp tomato ketchup marinade off the chicken thighs, before rolling it up and serving. 30g ginger, peeled and finely grated 4 garlic cloves, crushed reserving the bowl of leftover For an extra layer of warming spice, ½ tsp red chilli flakes use 1 tsp Chinese five-spice powder 2 tsp fennel seeds, toasted marinade, then carefully arrange in instead of the ground fennel seeds, and swap the chilli flakes for 2 red chillies, and ground using a pestle and a single layer in the hot tin. Drizzle deseeded and chopped. mortar or spice grinder 1 tbsp sunflower oil with the oil and roast for 10 mins. spring onions, rice and salad or 4 Meanwhile, pour the reserved greens, to serve marinade into a small pan and bring to the boil over a medium-low heat, stirring often. Cook for 7-10 mins, or until thick and syrupy. 5 Remove the chicken from the oven and carefully pour any juices from the tin into the pan with the syrupy sauce and continue to cook for 5 mins until the sauce is the consistency of double cream. Mango & green bean 1kg mangoes to add a little more honey or lime salad with honey & 1 tbsp chopped coriander juice. Aim for a balance of sweet, passion fruit dressing 1 tbsp mint leaves tart and acidic. 4 Slice down through the mangoes This dressing, with honey for 1 Bring a large pan of salted water along both sides of the stone so you sweetness, plus warming chilli and to the boil over a high heat and cook end up with two ‘cheeks’. Using a tangy passion fruit, marries well the green beans for 2 mins until just tablespoon, scoop the flesh from with the fragrant mangoes and tender. Drain and rinse under cold the skin and cut into 3cm chunks. crisp green beans. Look out for running water to halt the cooking Scrape and roughly chop any fleshy seasonal South Asian mangoes – process and retain the vibrant bits from the stones. many larger supermarkets now colour. Pat dry with kitchen 5 Transfer the mango flesh to sell them at an affordable price. paper and set aside. a shallow serving dish, drizzle with 2 Halve the passion fruits, scoop the 3 tbsp of the dressing, then gently SERVES 4 PREP 25 mins pulp into a small pan and bring to spoon over the green beans. Stir COOK 5 mins EASY V a simmer over a low heat. Cook for the coriander into the remaining 5 mins until the pulp has thickened dressing and pour it over the beans, 200g fine green beans, trimmed enough to coat the back of a spoon. then scatter with mint and serve. 3 passion fruits Remove from the heat and press the 1-2 tbsp honey pulp through a sieve into a small GOOD TO KNOW low fat • folate • fibre • vit c • 2 tbsp extra virgin olive oil bowl, discarding the seeds. 2 of 5-a-day • gluten free 10g ginger, peeled and finely grated 3 Whisk 1 tbsp honey into the PER SERVING 257 kcals • fat 7g • saturates 1g • ½-1 red chilli, deseeded and passion fruit purée, followed by carbs 42g • sugars 42g • fibre 8g • protein 4g • the oil, ginger, chilli and lime juice. salt 0.02g finely chopped, depending on Season and taste – you might need how much heat you prefer squeeze of lime juice, to taste 80 bbcgoodfood.com JULY 2022

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weekend Honey & lime ice cream condensed milk, honey, most of the lime zest, all the juice and the gin. SERVES 4-6 PREP 15 mins plus 2 Pour into a shallow container and 3-4 hrs freezing NO COOK freeze until firm, about 3-4 hrs or overnight. You won’t need to stir the EASY V ❄ cream as it sets – the gin stops it from freezing solid. 600ml double cream 3 Take the ice cream out of the freezer 397g can condensed milk 10 mins before serving to soften 3 tbsp honey slightly. Top with the remaining lime 3 limes, 2 zested, all juiced zest and the raspberries to serve. 60ml gin Will keep frozen for two months. 150g raspberries, to serve PER SERVING (60g scoop) 230 kcals • fat 18g • 1 Whip the cream until it just starts saturates 11g • carbs 14g • sugars 14g • fibre none • to thicken, then lightly whisk in the protein 2g • salt 0.1g Shoot director FREDDIE STEWART | Food stylist LIBBY SILBERMANN | Stylist JENNY IGGLEDEN 82 bbcgoodfood.com JULY 2022

Biarritz BIARRITZ AND BORDEAUX CRUISE 3-DAY TOUR + 7-DAY CRUISE FROM £2,455pp What better way to start your cruise than with time strolling the sandy beaches and delightful ocean promenade of Biarritz. Travel on the pretty La Rhune Mountain railway as it winds through the Pyrenees before swapping the sea for the Garonne and Dordogne, two of France’s most scenic rivers, as you enjoy a relaxing cruise through one of Europe’s most famous wine regions. London Bordeaux Libourne Bordeaux to Biarritz La Rhune Pauillac Cadillac London Mountain Railway UNFORGETTABLE EXPERIENCES WHAT’S INCLUDED 2022 DEPARTURES Taste Bordeaux wines 6-night cruise aboard the MS Cyrano August 30 from £2,455 With superior wines served alongside dinner and plenty of de Bergerac September 9 from £2,595 tastings and pairings included throughout, our cruise is the ideal time to let out your inner sommelier. 3 nights’ 4-Star hotel MS CYRANO DE BERGERAC accommodation in Biarritz Tour La Rochelle Our ships stand out from the crowd. Exclusively Overlooking the Atlantic Ocean, La Rochelle’s medieval and Fully escorted return rail travel from chartered for our guests, they’ve been hand-picked Renaissance Old Town and harbour area are particularly London St Pancras to make sure you enjoy your journey in comfort, style impressive to discover. and with a touch of luxury. From the joys of freshly Flexible excursions allowing you to prepared regional menus and locally sourced wines Uncover Biarritz choose how to spend your day The resort, with its sweeping promenade and vast beaches, to the attentive service from your onboard team, we’ll offers a range of activities to enjoy; perhaps take a stroll 8 breakfasts, 6 lunches and past the atmospheric Old Port to Rocher de la Vierge. 7 dinners, with free flowing wine make sure you’re looked after every step of the way. with each dinner La Rhune Mountain Railway Enjoy the breathtaking sights of the surrounding French UK Tour Manager and countryside, as we ascend nearly 3,000 feet to the summit Cruise Director of La Rhune Mountain. Order your free river cruise brochure now Call 01904 734336 • Visit GreatRail.com/BIR TRAVEL SAFE 49 YEARS OF EXPERTISE FULLY ESCORTED Working with our With five decades of experience at our Professional UK Tour partners to make sure fingertips we’ll ensure your holiday goes Manager with you from you feel safe without a hitch start to finish Protected by ABTOT. Dates and prices are subject to availability. Prices shown are per person, based on 2 people sharing. Prices may change prior to and after publication.

close connections I dreamt of cooking for my family Wayne Vowden reflects on his journey through sight loss, and how a new and unexpected adventure unfolded in his kitchen words PUNTEHA VAN TERHEYDEN T here was a moment that marked a real turning point in dad-of-two Wayne Vowden’s life: carefully pulling a perfectly baked and piped victoria sponge out of the fridge and presenting it to the astonishment of his wife and two children. It wasn’t the first time Wayne had baked for them, but it was the first time since he’d lost 99 per cent of his vision. The poignant moment reduced the whole family to happy tears. Wayne’s vision had gradually reduced to one tiny spec of sight in his left eye, which he describes as ‘seeing things through a straw against a glare of light,’ following a lifelong progression of Retinitis Pigmentosa (RP), a rare genetic disorder that involves the breakdown and loss of cells in the retina. ‘I’ve never seen my daughter’s full face but I’m still one of the lucky ones,’ says Wayne. ‘RP can take your sight as early as eight years old, yet I saw my wife walk down the aisle and my children being born. ‘The impact on my life, however, was widespread. I went from having a technical support job I loved to being registered blind in 2008 and my job becoming untenable. It was a huge change to come to terms with, both practically and emotionally. My wife Jen was wonderful and took over providing for our family, but my feeling of wanting to take care of her and the kids has never left me.’ It was a feeling that especially surged around birthdays for Wayne (40). ‘Growing up, my mum had always baked a birthday cake for us kids, and I wanted to do the same for mine,’ says Wayne. ‘But, I’d never cooked or baked before due to my eyesight. Jen did all the cooking.’ Wayne’s journey into the kitchen began beside a river where, after his vision loss, he continued to enjoy his lifelong passion of fishing. Wayne says, ‘I’m known as “The Blind Angler” and through a fishing competition, I made friends with Joe Dellar, head chef and the manager of a seafood Clockwise from top: Wayne with the cake he baked for wife Jen’s birthday; their children Zachary and Natalia; Wayne and Jen 84 bbcgoodfood.com JULY 2022

weekend Wayne with chef pal Joe. Left: the pair met through a fishing competition Wayne grows strawberries on his allotment, which he turns into jam restaurant, Harbour View in Essex. Joe was doing catch and cooks and he made a joke about me working in his kitchen.’ Wayne laughed it off until one day, Jen was delayed at work and wouldn’t be home in time to cook tea for the children, Zachary, seven and Natalia, three. Usually, Wayne would put together a jam sandwich or order a takeaway.  ‘But, I didn’t want that this My mum time,’ he says. ‘Instead, I decided to make the kids had always beans on toast. I video-called my sister and with her direction and Zachary’s help, I moved around the baked a Above: Hearty sausage rolls cooked by Wayne kitchen and made the beans on toast.  birthday cake for us raspberries for the kids to enjoy this summer. ‘I hadn’t cooked in 12 years and after the kids said kids and He’s even felt inspired to brew homemade cider. how lovely tea had been, I sent a picture to Joe with a voice clip. He could hear how emotional I was about ‘I made that victoria sponge using Jen’s own recipe,’ says Wayne. ‘The kids had so much fun it and messaged back to say, “I’m so proud of you, but I wanted and I was shocked at how that feeling of being able the portion control was a bit off and the plates a bit to do the to give something to my children affected me.’ messy, mate!” His banter had me laughing out loud.’ same for mine Wayne has his work cut out, as Jen used to be a Wayne joked about Joe teaching him, not realising chef herself. ‘This girl can cook, so if I do it, I have that quip would mark the start of a new adventure to do it right.’ Luckily, the second victoria sponge Wayne baked for Jen’s birthday proved the first for the two friends. Wayne says, ‘Through my cake hadn’t been a fluke. volunteer work with RNIB, I helped with a project Wayne says, ‘None of this would to get other blind people to follow their dreams. have started without Joe teaching me. It’s a privilege to have such a Cooking for my family was mine, so great chef as my tutor. I’ve learned that even though you might get Joe began teaching me, travelling Turn the page for Jen’s things wrong as you learn, it’s 200 miles to our home once a month, victoria sponge recipe alright. And, if my journey helps and I began filming our sessions for anyone with a disability to go after their dreams, I’d love that.’ our YouTube channel, Culinary & Vision. It was a hit.’ You can find Wayne and Joe’s cooking So far, the pair have cooked videos on YouTube. homemade pizzas, omelette, pasta and meatballs, and slow-cooked lamb stew, which was a hit with Wayne’s 90-year-old grandmother. Wayne now has an allotment, growing strawberries to turn into jam, carrots for carrot cake and JULY 2022 bbcgoodfood.com 85

weekend Jen’s victoria sponge 15-20 seconds each time until the #GFLetsCookTogether Recipe photograph HANNAH TAYLOR-EDDINGTON | Shoot director FREDDIE STEWART mixture is combined (about 3 mins). Food stylist LIBBY SILBERMANN | Stylist SARAH BIRKS Wayne has provided specific timings 3 Beat in the flour to combine for Share your recipes, tips for mixing in ingredients to help about 30 seconds, then the vanilla and photos with us guide visually impaired readers. and milk for about 10 seconds. 4 Divide the mixture between the SERVES 8 PREP 15 mins plus cooling tins and bake for 20-25 mins. Check COOK 25 mins EASY V the sponges are baked by inserting a clean knife into the centre of each. 250g caster sugar If it comes out clean, they’re ready. 250g unsalted butter, softened, If mixture clings to the knife, bake for 3 mins more, then check again. plus a little extra for the tin 5 Leave the sponges to cool in the 4 free-range eggs tin for a few minutes, then turn out 250g self-raising flour onto a wire rack and leave to cool for 2 tsp vanilla extract 1 hr. Spread the jam over the risen 2 tbsp milk side of one of the sponges, then 3 heaped tbsp raspberry jam sandwich with the other sponge icing sugar, for dusting (optional) on top, same side up, and dust with icing sugar, if you like. Will keep 1 Heat the oven to 180C/160C fan/ for up to three days in an gas 4. Butter two 20cm round tins airtight container. and line with baking parchment. 2 Beat the caster sugar and butter PER SERVING (8) 534 kcals • fat 29g • saturates 17g • in a large bowl until the mixture carbs 59g • sugars 36g • fibre 1g • protein 8g • is pale and fluffy, about 5 mins. salt 0.4g Beat in the eggs, one by one, for 86 bbcgoodfood.com JULY 2022

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NEW WAYS FOR SUNDAYS FISH AL FRESCO Cooking fish over coals is simple, but provides a sense of occasion, especially with a few inventive side dishes recipes BARNEY DESMAZERY photographs MYLES NEW There’s nothing like the aroma of fish whole fish available at your local grilling outdoors to transport you shop. And, if you’re bothering to light back to holidays abroad or lazy a barbecue, you should make the lunches at beach shacks enjoying most of it, so all the sides have been the catch of the day. Choosing treated to a lick of smoke as well. whatever’s fresh is also key when Don’t worry if the British weather planning a garden barbecue. disappoints this summer – you’ll That’s why the main recipe here also find instructions here for is adaptable, depending on the cooking everything in the kitchen. 88 bbcgoodfood.com JULY 2022

weekend MENU Barbecued fish with lemon & rosemary Roasted red pepper & pesto dressing Two bean & herb salad Smoky new potatoes Simple strawberry mousse JULY 2022 bbcgoodfood.com 89

Barbecued fish with Roasted red pepper outer blackened layer and finely chop lemon & rosemary & pesto dressing the rest of the onion. You can also simply finely chop the onion without It’s worth investing in a fish cage if Add texture to your meal by keeping charring it first, if you prefer. you’re a seafood lover, as this makes this dressing chunky. But, if you prefer 2 Cook the beans in a pan of boiling the process a lot easier. If you don’t a smooth sauce, blitz everything salted water for 4-5 mins until just own one, salt the fish skin heavily together in a food processor. cooked, with a slight snap. Drain and tip or cook it over slices of lemon. into a bowl with the onion, cannellini SERVES 4 PREP 15 mins beans, olive oil and lemon juice. Season SERVES 4 PREP 5 mins COOK 5 mins EASY V well, toss everything together and set COOK 20 mins EASY aside until needed. This can be prepared 3 red peppers several hours ahead and chilled. Stir in 2 medium sea breams or sea bass 1 tsp pesto (vegetarian, if necessary) or the herbs just before serving. (about 600g each), or 4 mackerel, scaled and gutted (remove the fins a handful of basil leaves, shredded GOOD TO KNOW healthy • fibre • 1 of 5-a-day • gluten free and heads, if you prefer) 4 tbsp olive oil PER SERVING 169 kcals • fat 9g • saturates 1g • carbs 14g • 1 tbsp red wine vinegar sugars 4g • fibre 6g • protein 6g • salt 0.1g handful of rosemary sprigs 2 lemons, 1 finely sliced, 1 halved 1 While the coals of the barbecue are Smoky new potatoes 2 tbsp olive oil, plus extra for drizzling burning hot, char the peppers, turning frequently using metal tongs until Cut the potatoes in half, keep them 1 Light the barbecue – you want an blistered and evenly blackened (see tip whole, or if you want them more even layer of ashen embers for medium below for charring indoors). Remove to thoroughly coated in the paprika heat. If you have a gas barbecue, set it to a bowl, cover with a plate and set aside butter, cut into thick slices and boil medium. Season the fish cavities with to cool completely – this will create for slightly less time than stated here. salt and pepper, then stuff with most of steam, which softens the flesh and the rosemary sprigs and lemon slices. makes the skin easier to remove. SERVES 4 PREP 5 mins Brush or rub the fish skin with the olive 2 Gently rub the peels off the peppers COOK 30 mins EASY V oil and season well with sea salt flakes. and remove the seeds. Finely chop the If you have a fish cage, lay the fish inside flesh on a board, then scrape back into 800g new potatoes, halved with the remaining lemon slices and the bowl along with any juices. Mix ½ tsp smoked paprika rosemary sprigs and place on the grill. in the pesto or basil, olive oil and vinegar, 25g butter Alternatively, scatter the lemon slices and season well. Can be made up to two 1 small garlic clove, crushed and rosemary sprigs directly days ahead and chilled until needed. over the grill and lay the fish on top Remove from the fridge 1 hr before 1 Tip the potatoes into a large pan of (see tip below for cooking indoors). serving. Spoon over the fish and veg. salted water and bring to the boil. 2 Cook the fish for 8-10 mins on each Simmer for 5-8 mins until just cooked side until the skin is lightly charred GOOD TO KNOW healthy • vit c • 1 of 5-a-day • gluten free through, then drain. Return to the pan. and blistered, and the fish is cooked PER SERVING 135 kcals • fat 12g • saturates 2g • carbs 5g • 2 While the potatoes are still steaming, through. While it is cooking, put the sugars 5g • fibre 3g • protein 1g • salt 0.03g toss in the paprika, butter, crushed lemon halves cut-side down on the grill garlic and a large pinch of salt, then and cook until char marks appear. Serve rain or shine serve. Or, for added smokiness, tip the the fish drizzled with extra oil with the potatoes onto a large piece of foil or into charred lemons for squeezing over. Roast the peppers under a hot grill, in a a flameproof pan. Scrunch the foil to griddle pan or directly over the flame of create a parcel that’s open at the top, GOOD TO KNOW gluten free a gas hob until blistered and blackened. then sit it on the side of the barbecue in PER SERVING 425 kcals • fat 27g • saturates 6g • carbs 2g • indirect heat so the potatoes sizzle in sugars 1g • fibre 1g • protein 44g • salt 0.4g Two bean & herb salad the butter. If the barbecue has a lid, close it and cook the potatoes for rain or shine SERVES 4 PREP 15 mins 15-20 mins until starting to turn golden COOK 10 mins EASY V (this adds smoky flavour – don’t worry, To cook the fish in the oven, heat to 220C/ the potatoes will not overcook), then 200C fan/gas 7. Lay the fish in a shallow 1 red onion serve from the parcel or pan. roasting tin and bake for 20-25 mins until 200g green beans or runner beans (or the skin has blistered and the fish is just GOOD TO KNOW low fat • gluten free cooked through. If you want to char the use a mixture), trimmed or sliced PER SERVING 177 kcals • fat 5g • saturates 3g • carbs 27g • lemons as above, sear cut-side down in 400g can cannellini beans, drained sugars 2g • fibre 4g • protein 4g • salt 0.1g a dry frying pan over a medium-high heat. and rinsed 3 tbsp olive oil 1 tbsp lemon juice large handful of chopped soft herbs (parsley, dill, tarragon, basil and coriander work well, or use a mixture) 1 Use metal tongs to hold the onion over hot coals or char in a hot griddle pan until just blackened all over. Leave to cool completely, then peel away the 90 bbcgoodfood.com JULY 2022

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Simple strawberry Shoot director FREDDIE STEWART | Food stylist LIBBY SILBERMANN | Stylist JENNY IGGLEDEN mousse SERVES 4 PREP 15 mins plus 1 hr chilling NO COOK EASY V 400g strawberries 100g caster sugar 300ml double cream 1 Choose four of the best-looking strawberries and set these aside to finish the mousse, then hull and roughly chop the rest. Tip these into a blender or food processor along with the sugar and blitz until smooth. 2 Whisk the cream to stiff peaks. Reserve roughly 4 tbsp of the strawberry purée in a small dish, then fold the rest through the whipped cream until it turns an even shade of pink. Divide the reserved purée between four small serving glasses or ramekins. Spoon the mousse over the top, then chill for at least 1 hr. Will keep chilled for up to a day. Just before serving, halve the reserved strawberries and use these to decorate the mousse. GOOD TO KNOW folate • vit c • 1 of 5-a-day • gluten free PER SERVING 460 kcals • fat 41g • saturates 25g • carbs 20g • sugars 20g • fibre 4g • protein 2g • salt 0.5g Barney is our skills & shows editor. He has worked as a chef in London, France and Australia and is a pro at adapting restaurant recipes to make at home. @barney_desmazery 92 bbcgoodfood.com JULY 2022

weekend SEASONAL CCOELUERBGREATTTIENSG Make the most of a summer glut with fresh ideas from Samuel Goldsmith, and tend to your crop with advice from Emma Crawforth of BBC Gardeners’ World photographs MOWIE KAY Anyone who’s grown their The pakoras, also on page 96, are own courgettes knows an ideal starter to serve ahead of how useful it is to have the curry. The natural moisture a plethora of recipes to call upon of courgettes works with the gram for using up a glut. A couple of flour to bind all the ingredients plants should keep a family together (a tip I learned from happily in courgette wonderland cookbook writer and former for the year, without the risk of Bake Off semi-finalist Chetna never wanting to see or eat another Makan). This helps keep the one again. Courgettes contain a lot recipe simple, ruling out the of moisture, which can be a great need to squeeze out the liquid. help in many recipes. However, when frying them, as in the curry The real beauty of courgettes, on page 96, I scoop out the seeds to other than their glorious green get a golden, nutty bite that’s colour, is that they take on flavour not at all soggy in the middle. The well, whether that’s spices, tangy seeds aren’t wasted though – I’ve marinades or citrus flavours, as in added them in later to make the the cake on page 97. Combining most of their flavour and moisture. grated courgette with pistachios If using baby courgettes, you can and lime in a sweet and zesty fry them without removing the sponge gives you a summer treat seeds. Picking your courgettes to serve when friends and family earlier in the season means you’ll come to visit. There are lots more be rewarded with a tender, less options for sweet bakes using bitter fruit that’s perfect in courgettes at bbcgoodfood.com/ risottos or simply eaten raw. courgette-recipes, and even a courgette martini recipe. Our food copy editor Samuel Goldsmith has taught food and nutrition in secondary schools and also worked as a food editor for lifestyle magazines such as Woman & Home. He’s an advocate for using local and seasonal produce. @samuelwgoldsmith JULY 2022 bbcgoodfood.com 93

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weekend Courgette pakoras, p96 JULY 2022 bbcgoodfood.com 95

Courgette curry seeds in the centre (it’s fine if you GROW YOUR OWN don’t get all of them). Roughly slice Scoop out the seeds before slicing the courgette halves, then roughly Emma Crawforth and frying the courgettes to chop the seeds and reserve for later. is a qualified achieve a firmer texture in this 2 Heat 2 tbsp oil in a large frying horticulturist, trained curry. Nothing is wasted – the pan over a medium heat and fry the at the Royal Botanic seeds bulk out the sauce when sliced courgettes until golden, about Gardens, Kew, and is added towards the end of cooking. 8-10 mins. Remove from the pan, the gardening editor leaving the oil behind, then add the for BBC Gardeners’ SERVES 4 PREP 20 mins onion and a further tablespoon of World. This month, she gives advice COOK 40 mins EASY V oil if necessary, along with a good on growing your own courgettes. pinch each of salt and pepper. Fry 3 medium courgettes for 6-8 mins until soft and just COURGETTES 2-3 tbsp sunflower oil starting to turn a light brown, then 1 red onion, halved and finely sliced tip in the chillies, ginger and garlic, What should you look for when 1-2 red chillies (depending on your and cook for 2 mins until starting courgettes are ready? to soften. Stir in the spices and Harvesting is recommended when preference), finely chopped cook for another 30 seconds. courgettes are about 10cm long. 40g ginger, peeled and finely grated 3 Scatter in the chickpeas and pour I leave them a little longer to get 4 garlic cloves, finely grated in the tomatoes, coconut milk and more flavour, but keep picking as 2 tsp garam masala reserved courgette seeds. Simmer the plants stop producing fruits 1 tsp ground cumin over a medium-low heat for 10 mins if they are left on the bush. 1 tsp ground turmeric before adding the courgettes back to 400g can chickpeas, drained the pan and cooking for a further What time of year are they grown? 400g can chopped tomatoes 8-10 mins. Serve with basmati rice Sow seeds in late spring and early 400g can coconut milk and sides of your choice. summer. Plant out from late spring, cooked basmati rice, to serve but add protection from the cold GOOD TO KNOW vegan • folate • fibre • vit c • iron • with a fleece or a cloche in cooler 1 Trim the ends of the courgettes, 3 of 5-a-day • gluten free regions. You can harvest from halve them lengthways and, using PER SERVING 389 kcals • fat 26g • saturates 16g • midsummer until autumn. a teaspoon, scrape out the watery carbs 24g • sugars 11g • fibre 8g • protein 12g • salt 0.1g Are there different varieties Courgette pakoras 2 Fill a heavy-based saucepan no of courgettes? Shoot director EMMA WINCHESTER | Food stylist ESTHER CLARK | Stylist AGATHÉ GITS more than a third full with oil and Courgettes range in colour, from Moisture isn’t usually a friend set over a medium heat until the oil bright yellow to very dark green, when deep-frying anything, but reaches 180C. If you don’t have a and can be sausage-shaped or here, the natural juices of the cooking thermometer, test it’s ready round. The round ones can be used courgettes help bind all the by dropping in a pinch of the pakora creatively in cooking, but I find the ingredients together. mixture. It should sizzle and turn others easier to ripen. Yellow ones golden brown after 10-20 seconds. taste sweeter, and green have more MAKES 12-15 PREP 10 mins 3 Carefully drop tablespoons of the of the almost-bitter taste. Try Black COOK 20 mins MORE EFFORT V mixture into the oil, using another Beauty for prolific crops of very dark tablespoon to help you slide them green fruits, and Golden Zucchini 2 medium courgettes (about in. Fry for about 2 mins before for yellow ones. 500g), grated turning and cooking for a further 2-3 mins until golden brown, crisp How easy is it to grow your own? 1 red onion, grated and cooked through. Continue It’s easy to sow the large seeds in 175g gram (chickpea) flour frying in batches until all the pots under cover or outdoors in 1 red chilli, finely chopped mixture has been used up. summer. Plant out into fertile soil 1 tsp each ground coriander, 4 Leave to drain on kitchen paper. in a sunny spot and mulch around You can keep the cooked pakoras the plants with organic matter. Keep cumin and ginger warm in a low oven while you make them moist, but avoid constantly ½ small bunch of coriander, the rest. Serve immediately with damp soil as this will cause rot. your favourite chutney, if you like. Protect young plants from slugs and finely chopped snails and look out for mildew on sunflower oil, for deep-frying GOOD TO KNOW vegan • gluten free the leaves in late summer. coriander, tamarind or mango PER SERVING (15) 84 kcals • fat 4g • saturates 1g • carbs 8g • sugars 2g • fibre 2g • protein 3g • salt 0.2g What’s your favourite way chutney, to serve (optional) to enjoy courgettes? tip I slice them up to fry in olive oil, 1 Put all the ingredients, except which brings out the flavour. They the oil, in a bowl with 1/2 tsp salt, These pakoras go well with the can then be eaten hot or used as and squidge it all together using runner bean chutney on page 16. a very delicious salad ingredient. your hands. The moisture from the courgettes should help bind everything together; you want a sticky but not overly wet mixture. 96 bbcgoodfood.com JULY 2022

weekend Courgette & lime cake 100g icing sugar remaining cooking 1 lime, zested and juiced time. Leave to cool in You won’t taste the courgettes in 25g shelled pistachios, the tin for 20 mins, then this loaf cake – mixing them into transfer to a wire rack, poke a the batter creates a tender sponge roughly chopped few holes in the top using a skewer that carries the citrus flavour and and pour over the remaining lime contrasts with the nutty topping. 1 Heat the oven to 180C/160C fan/ juice. Leave to cool completely. gas 4. Oil a 900g loaf tin and line Once cool, will keep frozen for up SERVES 12 PREP 15 mins with baking parchment. Combine to a month. Defrost fully before COOK 50 mins-1 hr EASY the sugar, oil and eggs in a large decorating and serving. bowl and mix well. Fold in the 3 For the frosting, tip the soft V ❄ sponge only flour, baking powder and ground cheese into a bowl, sift over the pistachios. Squeeze out as much icing sugar, pour in the lime juice 200g light brown soft sugar moisture as you can from the grated and mix to combine. Spread this 200ml vegetable or sunflower oil, courgette using your hands (don’t over the top of the cooled cake, worry about squeezing out every then sprinkle with the chopped plus extra for the tin drop), then add this to the bowl pistachios and lime zest. Will keep 4 eggs along with the lime zest and half chilled in an airtight container for 175g self-raising flour the juice, and mix to combine. up to three days. ½ tsp baking powder 2 Bake for 40-50 mins until a 75g shelled pistachios, ground skewer inserted into the middle PER SERVING (12) 433 kcals • fat 28g • saturates 6g • 1 medium courgette (about comes out clean. Check the cake carbs 38g • sugars 26g • fibre 2g • protein 7g • after 30 mins – if it’s looking too salt 0.5g 150g), grated brown, cover with foil for the 2 limes, zested and juiced For the frosting and decoration 275g soft cheese JULY 2022 bbcgoodfood.com 97

holidays Scandinavia Culinary Stars cruise On this seven-night gourmet-themed Princess cruise, you’ll be joined by some of Britain’s best-loved chefs, John Torode, Matt Tebbutt and Rachel Allen P art of the joy of travelling is as the straight-talking co-host and Enjoy spectacular sweeping views discovering fantastic new judge of BBC One’s MasterChef – from one of more than 1,400 cuisines, but just imagine if sharing his passion for British produce balconies on the ship, and discover you didn’t have to wait to reach your and offering a fascinating insight into diversions for every mood while on destination before all the foodie fun his illustrious career. board. From the tranquil Sanctuary began? Well, this Culinary Stars – a retreat reserved especially for cruise promises to make that Saturday Kitchen’s Matt Tebbutt adults – to a variety of innovative dream a reality. will also be chatting about finding new dining options, there’s his calling in the world of food, and something for everyone. Princess always strives to offer entertaining everyone with tales from exceptional dining experiences, but his time spent in Wales at his award- Plus, at each destination, a host of this Culinary Stars cruise takes things winning restaurant, The Foxhunter. thrilling excursions are ready and to the next level, offering something to And, Rachel Allen, TV chef, best-selling waiting, should the mood take you.* tickle everyone’s tastebuds. You’ll sail cookery writer and celebrated teacher round-trip from Southampton to at the world-famous Ballymaloe Seven-night beautiful Scandinavia on the luxurious Cookery School in County Cork, will cruise from Enchanted Princess, with an exciting, inspire you with her love of great food. £599pp** star-studded culinary line-up whipping up magic live in the kitchen for LIFE ON BOARD departing you along the way. 26 August 2022 The treats don’t stop there, either. The cruise will stop at foodie From the moment you step aboard hotspots such as Oslo, Copenhagen Enchanted Princess, you’ll feel and Skagen, and en route you can look welcomed and completely at home. forward to John Torode – best known 98 bbcgoodfood.com JULY 2022

WHAT’S INCLUDED also speciality dining available Exclusive offer for BBC ● Round-trip travel from Southampton, at an additional cost Good Food readers ● Onboard activities and departing 26 August 2022 entertainment, from stargazing on ● Seven days’ accommodation in a the top deck and Movies Under the Stars, to original musical productions contemporary stateroom aboard and a state-of-the-art casino ● A variety of exciting shore excursions the Enchanted Princess available at an additional cost ● A star-studded line-up – John Torode, Matt Tebbutt and Rachel Allen – performing two cooking demos each ● A wide range of inclusive dining options throughout the ship, and ITINERARY Each booking will recieve a free copy of Rachel Allen’s Day 1 Sail from cookbook Soup Broth Bread+ Southampton Day 2 At sea NORWAY Oslo Day 3 Norway Skagen Days 4-5 Copenhagen, Denmark North DENMARK Day 6 Skagen, Denmark Sea Day 7 At sea Copenhagen Day 8 Return to Southampton ENGLAND Southampton TO BOOK Call 0344 338 8671 or visit princess.com/themedcruises TERMS & CONDITIONS: *Excursions carry an additional cost. **Fares shown are subject to availability based on two adults sharing the lowest available grade within the stateroom type specified and include taxes, fees and port expenses. Prices and availability are correct at time of publishing and may go up or down. +To apply for your free book, please send proof of holiday booking to [email protected]. Your booking is with Princess Cruises, ABTA V8764 ATOL 6294. JULY 2022 bbcgoodfood.com 99

Don’t miss my new podcast PASTRYTOM KERRIDGE PERFECTION Good Food Podcast host and chef Tom Kerridge shares his go-to pastry recipe for a classic British pud photograph HANNAH TAYLOR-EDDINGTON W hen it comes to pastry a piece of fish or meat, you can – and what chefs call have another ready quickly and the ‘pastry section’, or the customer will never know. the baking side of the kitchen – But, get a pastry recipe wrong, you have to work in an extremely and it’s crossed off the menu structured way, with little room until the next day. Here, I’m for error. Don’t get me wrong: we sharing my foolproof sweet have recipes for everything that pastry recipe – it has enough we make in my kitchens. That’s butter to make it crumbly, but how we keep things consistent. not so much that it’s hard to But, the building blocks of pastry work with. I’ve used it to make mean that instructions must be one of my favourite traditional closely followed. If you overcook desserts: the bakewell tart. When it comes to pastry, you have to work in an extremely structured way, with little room for error Tom Kerridge is a well-known face on the BBC and chef-owner of acclaimed restaurants in Marlow, London and Manchester. Hear more from Tom on his favourite seasonal ideas in the latest series of the BBC Good Food Podcast at bbcgoodfood.com/podcast. @ChefTomKerridge 100 bbcgoodfood.com JULY 2022