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Two-minute challenge: Can you tell which foods are high in protein?
It’s the nutrient of the moment, helping us to build and repair muscle, keep hunger at bay and even help protect our bones. Protein is perhaps the nation’s most popular health obsession right now. And food manufacturers are constantly coming up with new products to make packing this nutrient into our diet easier than ever – from drinks to chocolate bars and crumpets. Related stories: How much protein is it safe to eat?‘I swapped to high protein breakfasts for a week, here's what I learnt’Do you need to eat more protein as you get older? How much protein is it safe to eat? How much protein is it safe to eat? ‘I swapped to high protein breakfasts for a week, here's what I learnt’ ‘I swapped to high protein breakfasts for a week, here's what I learnt’ Do you need to eat more protein as you get older? Do you need to eat more protein as you get older? Among all these processed foods in the supermarket, with their loud labels declaring their protein-based benefits, there are plenty of wholefoods that are naturally rich in protein. They just don’t shout about it so loudly. Take this quiz to find out if you can identify the most protein-packed foods.
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"content": "It’s the nutrient of the moment, helping us to build and repair muscle, keep hunger at bay and even help protect our bones. Protein is perhaps the nation’s most popular health obsession right now. And food manufacturers are constantly coming up with new products to make packing this nutrient into our diet easier than ever – from drinks to chocolate bars and crumpets. Related stories: How much protein is it safe to eat?‘I swapped to high protein breakfasts for a week, here's what I learnt’Do you need to eat more protein as you get older? How much protein is it safe to eat? How much protein is it safe to eat? ‘I swapped to high protein breakfasts for a week, here's what I learnt’ ‘I swapped to high protein breakfasts for a week, here's what I learnt’ Do you need to eat more protein as you get older? Do you need to eat more protein as you get older? Among all these processed foods in the supermarket, with their loud labels declaring their protein-based benefits, there are plenty of wholefoods that are naturally rich in protein. They just don’t shout about it so loudly. Take this quiz to find out if you can identify the most protein-packed foods."
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What is folate and why do I need it?
Set to be added to flour in the UK, this B vitamin is vital for everyone, although it’s particularly crucial if you’re pregnant. By Laura Tilt, dietitian https://ichef.bbci.co.uk/images/ic/480xn/p0ltlt7m.jpg Fresh spinach is a naturally occurring source of folate What is folate? Folate is another member of the B vitamin family – B9, to be exact. You might also have heard it called folic acid, which is the synthetic form of folate. It’s used in dietary supplements (like vitamins) and to fortify foods like breakfast cereals. Folic acid is a more stable form of folate, because it’s not affected by light or heat. It’s also absorbed more effectively than the folate found naturally in food. Why do I need folate? Folate helps to make healthy red blood cells. It’s also needed for cells to divide and grow properly. It’s vital during early pregnancy, because it helps a baby’s neural tube (which becomes the brain and spinal cord) to develop. Folate also helps to regulate levels of homocysteine – a type of protein that’s made as a byproduct of various processes in the body. Usually, homocysteine levels stay low because it’s broken down by folate and vitamin B12, but levels can increase with folate deficiency. Research suggests a possible link between raised homocysteine levels and the risk of heart disease and stroke. How much folate do I need? For adults, the recommended intake is 200 micrograms (μg) of folate per day. Most people should be able to get this much by eating a healthy, balanced diet. But if you’re planning a pregnancy or are pregnant or breastfeeding, you’ll need to take a folic acid supplement to help ensure you have enough folate to support your baby’s development. Folate needs during pregnancy and breastfeeding What’s the link between folic acid and pregnancy? Low folate levels not only increase the risk of anaemia but also raise the risk of serious birth defects called neural tube defects (NTDs). NTDs affect around 1,000 pregnancies in the UK each year. Babies born with NTDs can have lifelong disabilities. The most common type of NTD is spina bifida, where the baby’s spine doesn’t develop properly. Taking a folic acid supplement lowers the risk of NTDs, but you need to start taking it before you get pregnant. This is because the baby’s neural tube develops in the first four weeks of pregnancy – often before you know you’re pregnant. Building up your levels before trying to conceive is really important because data shows folate levels in the UK are falling. In fact, research shows almost 90% of women of childbearing age have levels that may increase their risk of NTDs. Related stories What is iodine and why do I need it?What is zinc and why do we need it?What is ultra-processed food and what does it mean for my health? What is iodine and why do I need it? What is zinc and why do we need it? What is ultra-processed food and what does it mean for my health? What happens if I don’t get enough folate? Because of its role in making healthy red blood cells, a lack of folate can lead to a type of anaemia called megaloblastic anaemia. This is a condition where the blood cells your body makes are abnormally large, and can’t carry enough oxygen, leading to tiredness and fatigue. Other symptoms of folate deficiency include: Feeling short of breathMuscle weaknessA sore or inflamed tongueMouth ulcersHeadachesPalpitations Feeling short of breath Muscle weakness A sore or inflamed tongue Mouth ulcers Headaches Palpitations The symptoms of folate deficiency are similar to those of vitamin B12 deficiency. It’s important to treat the right one because taking folic acid supplements can hide the symptoms of a B12 deficiency. If you think you might have a folate deficiency, talk to your doctor. They can do a blood test to check your levels. Swapping traditional chickpeas for soybeans makes these falafels an excellent folate-rich lunch option What causes folate deficiency? The most common reasons for folate deficiency are: A diet low in folate-rich foodsConditions which affect absorption, like untreated coeliac disease or Crohn’s diseasePregnancy, which increases folate requirementsDrinking lots of alcoholThe use of some types of medication. An example is methotrexate, an immunosuppressant used to treat rheumatoid arthritis, psoriasis and other autoimmune conditionsBeing on dialysis for kidney disease, because it removes folate from the bodyLiver disease A diet low in folate-rich foods Conditions which affect absorption, like untreated coeliac disease or Crohn’s disease Pregnancy, which increases folate requirements Drinking lots of alcohol The use of some types of medication. An example is methotrexate, an immunosuppressant used to treat rheumatoid arthritis, psoriasis and other autoimmune conditions Being on dialysis for kidney disease, because it removes folate from the body Liver disease Which foods are good sources of folate? Folate is found in a wide range of foods including: Leafy green vegetables like spinach, lettuce, kale and watercressBeans, peas and lentilsCitrus fruits, like orangesEggsNuts and seedsFortified foods, like breakfast cereals and yeast extract Leafy green vegetables like spinach, lettuce, kale and watercress Beans, peas and lentils Citrus fruits, like oranges Eggs Nuts and seeds Fortified foods, like breakfast cereals and yeast extract Because folate is water soluble, it gets pulled into water when cooking. Studies show that green vegetables can lose as much as 50% of their folate content when you boil them. To reduce losses, steam or microwave your vegetables, or cook them in a dish (like a soup, curry or stew) where the liquid is also eaten. What can I do to boost my intake? Here are some simple ideas for ways you can include more folate in your diet: Start your day with a bowl of breakfast cereal with added folic acidSpread Marmite on your morning toast or use it instead of a stock cube in cookingSnack on a handful of nuts, an orange or hummus and crackersToss in half a cup of peas or edamame to your lunchtime saladHave a cereal bowl of leafy green salad before your evening mealStir-fry or steam your vegetables instead of boiling themAdd a few handfuls of spinach (fresh or frozen) to pasta or risotto dishesPlan meals with beans or lentils a few times a week like these tacos with beef and black beans or spinach and coconut dal Start your day with a bowl of breakfast cereal with added folic acid Spread Marmite on your morning toast or use it instead of a stock cube in cooking Snack on a handful of nuts, an orange or hummus and crackers Toss in half a cup of peas or edamame to your lunchtime salad Have a cereal bowl of leafy green salad before your evening meal Stir-fry or steam your vegetables instead of boiling them Add a few handfuls of spinach (fresh or frozen) to pasta or risotto dishes Plan meals with beans or lentils a few times a week like these tacos with beef and black beans or spinach and coconut dal Flour to the rescue: a fix for our falling folate levels? It’s true that folate deficiency impacts fewer than 5% of UK adults and children, but this isn’t the whole story. National data shows folate levels have dropped by about 3% each year over the last decade. Most women of childbearing age also have folate levels below the threshold needed to help prevent neural tube defects in babies. This is especially worrying as only a third of women take folic acid supplements before pregnancy. To tackle low levels, more than 80 countries have introduced legislation which means flour is fortified with folic acid. And now the UK is set to do the same. By the end of 2026, folic acid will be added to all non-wholemeal wheat flour. It’s estimated this will prevent around 200 cases of neural tube defects each year. Although this is a positive step, many experts think we need a bigger fortification programme. For example, if whole wheat flour and rice were also fortified, it could prevent as many as 80% of NTDs. This is important because not everyone can eat wheat (people with coeliac disease, for instance), and healthy eating guidelines also advise choosing more whole grains. All content within this article is provided for general information only, and should not be treated as a substitute for the medical advice of your doctor or any other health care professional. Always consult your GP if you’re concerned about your health. Laura Tilt is a registered dietitian with a master’s in public health nutrition and a postgraduate diploma in dietetics. Since qualifying in 2012, she has specialised in gastroenterology at London’s UCLH before moving into freelance practice. With over 10 years of experience translating nutrition science into accessible, meaningful advice, Laura’s specialist interests include digestive health, disordered eating, and sports nutrition. Originally published August 2025 Want more? Visit BBC Food on Instagram, Facebook and Pinterest or watch the latest Food TV programmes on BBC iPlayer.
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"content": "Set to be added to flour in the UK, this B vitamin is vital for everyone, although it’s particularly crucial if you’re pregnant. By Laura Tilt, dietitian https://ichef.bbci.co.uk/images/ic/480xn/p0ltlt7m.jpg Fresh spinach is a naturally occurring source of folate What is folate? Folate is another member of the B vitamin family – B9, to be exact. You might also have heard it called folic acid, which is the synthetic form of folate. It’s used in dietary supplements (like vitamins) and to fortify foods like breakfast cereals. Folic acid is a more stable form of folate, because it’s not affected by light or heat. It’s also absorbed more effectively than the folate found naturally in food. Why do I need folate? Folate helps to make healthy red blood cells. It’s also needed for cells to divide and grow properly. It’s vital during early pregnancy, because it helps a baby’s neural tube (which becomes the brain and spinal cord) to develop. Folate also helps to regulate levels of homocysteine – a type of protein that’s made as a byproduct of various processes in the body. Usually, homocysteine levels stay low because it’s broken down by folate and vitamin B12, but levels can increase with folate deficiency. Research suggests a possible link between raised homocysteine levels and the risk of heart disease and stroke. How much folate do I need? For adults, the recommended intake is 200 micrograms (μg) of folate per day. Most people should be able to get this much by eating a healthy, balanced diet. But if you’re planning a pregnancy or are pregnant or breastfeeding, you’ll need to take a folic acid supplement to help ensure you have enough folate to support your baby’s development. Folate needs during pregnancy and breastfeeding What’s the link between folic acid and pregnancy? Low folate levels not only increase the risk of anaemia but also raise the risk of serious birth defects called neural tube defects (NTDs). NTDs affect around 1,000 pregnancies in the UK each year. Babies born with NTDs can have lifelong disabilities. The most common type of NTD is spina bifida, where the baby’s spine doesn’t develop properly. Taking a folic acid supplement lowers the risk of NTDs, but you need to start taking it before you get pregnant. This is because the baby’s neural tube develops in the first four weeks of pregnancy – often before you know you’re pregnant. Building up your levels before trying to conceive is really important because data shows folate levels in the UK are falling. In fact, research shows almost 90% of women of childbearing age have levels that may increase their risk of NTDs. Related stories What is iodine and why do I need it?What is zinc and why do we need it?What is ultra-processed food and what does it mean for my health? What is iodine and why do I need it? What is zinc and why do we need it? What is ultra-processed food and what does it mean for my health? What happens if I don’t get enough folate? Because of its role in making healthy red blood cells, a lack of folate can lead to a type of anaemia called megaloblastic anaemia. This is a condition where the blood cells your body makes are abnormally large, and can’t carry enough oxygen, leading to tiredness and fatigue. Other symptoms of folate deficiency include: Feeling short of breathMuscle weaknessA sore or inflamed tongueMouth ulcersHeadachesPalpitations Feeling short of breath Muscle weakness A sore or inflamed tongue Mouth ulcers Headaches Palpitations The symptoms of folate deficiency are similar to those of vitamin B12 deficiency. It’s important to treat the right one because taking folic acid supplements can hide the symptoms of a B12 deficiency. If you think you might have a folate deficiency, talk to your doctor. They can do a blood test to check your levels. Swapping traditional chickpeas for soybeans makes these falafels an excellent folate-rich lunch option What causes folate deficiency? The most common reasons for folate deficiency are: A diet low in folate-rich foodsConditions which affect absorption, like untreated coeliac disease or Crohn’s diseasePregnancy, which increases folate requirementsDrinking lots of alcoholThe use of some types of medication. An example is methotrexate, an immunosuppressant used to treat rheumatoid arthritis, psoriasis and other autoimmune conditionsBeing on dialysis for kidney disease, because it removes folate from the bodyLiver disease A diet low in folate-rich foods Conditions which affect absorption, like untreated coeliac disease or Crohn’s disease Pregnancy, which increases folate requirements Drinking lots of alcohol The use of some types of medication. An example is methotrexate, an immunosuppressant used to treat rheumatoid arthritis, psoriasis and other autoimmune conditions Being on dialysis for kidney disease, because it removes folate from the body Liver disease Which foods are good sources of folate? Folate is found in a wide range of foods including: Leafy green vegetables like spinach, lettuce, kale and watercressBeans, peas and lentilsCitrus fruits, like orangesEggsNuts and seedsFortified foods, like breakfast cereals and yeast extract Leafy green vegetables like spinach, lettuce, kale and watercress Beans, peas and lentils Citrus fruits, like oranges Eggs Nuts and seeds Fortified foods, like breakfast cereals and yeast extract Because folate is water soluble, it gets pulled into water when cooking. Studies show that green vegetables can lose as much as 50% of their folate content when you boil them. To reduce losses, steam or microwave your vegetables, or cook them in a dish (like a soup, curry or stew) where the liquid is also eaten. What can I do to boost my intake? Here are some simple ideas for ways you can include more folate in your diet: Start your day with a bowl of breakfast cereal with added folic acidSpread Marmite on your morning toast or use it instead of a stock cube in cookingSnack on a handful of nuts, an orange or hummus and crackersToss in half a cup of peas or edamame to your lunchtime saladHave a cereal bowl of leafy green salad before your evening mealStir-fry or steam your vegetables instead of boiling themAdd a few handfuls of spinach (fresh or frozen) to pasta or risotto dishesPlan meals with beans or lentils a few times a week like these tacos with beef and black beans or spinach and coconut dal Start your day with a bowl of breakfast cereal with added folic acid Spread Marmite on your morning toast or use it instead of a stock cube in cooking Snack on a handful of nuts, an orange or hummus and crackers Toss in half a cup of peas or edamame to your lunchtime salad Have a cereal bowl of leafy green salad before your evening meal Stir-fry or steam your vegetables instead of boiling them Add a few handfuls of spinach (fresh or frozen) to pasta or risotto dishes Plan meals with beans or lentils a few times a week like these tacos with beef and black beans or spinach and coconut dal Flour to the rescue: a fix for our falling folate levels? It’s true that folate deficiency impacts fewer than 5% of UK adults and children, but this isn’t the whole story. National data shows folate levels have dropped by about 3% each year over the last decade. Most women of childbearing age also have folate levels below the threshold needed to help prevent neural tube defects in babies. This is especially worrying as only a third of women take folic acid supplements before pregnancy. To tackle low levels, more than 80 countries have introduced legislation which means flour is fortified with folic acid. And now the UK is set to do the same. By the end of 2026, folic acid will be added to all non-wholemeal wheat flour. It’s estimated this will prevent around 200 cases of neural tube defects each year. Although this is a positive step, many experts think we need a bigger fortification programme. For example, if whole wheat flour and rice were also fortified, it could prevent as many as 80% of NTDs. This is important because not everyone can eat wheat (people with coeliac disease, for instance), and healthy eating guidelines also advise choosing more whole grains. All content within this article is provided for general information only, and should not be treated as a substitute for the medical advice of your doctor or any other health care professional. Always consult your GP if you’re concerned about your health. Laura Tilt is a registered dietitian with a master’s in public health nutrition and a postgraduate diploma in dietetics. Since qualifying in 2012, she has specialised in gastroenterology at London’s UCLH before moving into freelance practice. With over 10 years of experience translating nutrition science into accessible, meaningful advice, Laura’s specialist interests include digestive health, disordered eating, and sports nutrition. Originally published August 2025 Want more? Visit BBC Food on Instagram, Facebook and Pinterest or watch the latest Food TV programmes on BBC iPlayer."
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What are B vitamins and why do we need them?
By Laura Tilt, dietitian https://ichef.bbci.co.uk/images/ic/480xn/p0lxpzjk.jpg Thiamine (vitamin B1) Your body uses thiamine to convert carbohydrates into energy, helping to fuel your brain and muscles. It’s a key player in keeping your brain, nervous system and heart functioning normally. In the UK, the recommended daily intake is 1mg for men and 0.8mg for women, but the more carbs you eat, the more thiamine you’ll need. Most people can get enough from a healthy, balanced diet. In the UK, B1 deficiency is rare and usually linked to alcohol dependence or conditions that stop your body absorbing it. Good sources of thiamine include: Wholegrain foods like wholemeal pasta and oatsPeas, beans and lentilsRed meat like beef and porkFishNuts and seedsFortified breakfast cerealsYeast extract Wholegrain foods like wholemeal pasta and oats Peas, beans and lentils Red meat like beef and pork Fish Nuts and seeds Fortified breakfast cereals Yeast extract Most of the thiamine found in grains, like wheat, is stored in the bran – the fibre-rich outer layer. When grains are milled (to make white flour, for instance), the bran is removed. As a result, up to 50% of thiamine is lost. That’s why wholegrain options, like wholemeal bread and pasta, are better sources than white alternatives. Recipes with vitamin B1 Healthy spaghetti bologneseRed lentil dahlNutty oat energy bars Healthy spaghetti bolognese Healthy spaghetti bolognese Red lentil dahl Red lentil dahl Nutty oat energy bars Nutty oat energy bars Riboflavin (vitamin B2) Riboflavin helps convert proteins, fats and carbohydrates into energy, but also acts as an antioxidant, protecting cells from free radicals. Free radicals are unstable molecules that can damage other cells. They’re made as by-products of normal metabolism and exercise, as well as influences outside the body like cigarette smoke, sunlight and pollution. This means B2 helps support our bodies in lots of ways, including helping to keep our skin and eyes healthy. Although it’s very achievable to get enough B2 from a healthy balanced diet, data from the National Diet and Nutrition survey (a large, rolling survey of nutritional status of people in the UK) found that 1 in 10 women aren’t meeting the recommended intake. Good sources of riboflavin include: EggsLean meatsMilk and milk products like yoghurtFortified breakfast cerealsYeast extractNutritional yeastPlant milks fortified with B2 Eggs Lean meats Milk and milk products like yoghurt Fortified breakfast cereals Yeast extract Nutritional yeast Plant milks fortified with B2 In the UK, milk and milk products provide almost a third of our riboflavin intakes, while breakfast cereals account for almost 10%. Although riboflavin deficiency is rare in the UK, people avoiding meat, eggs or dairy are more at risk of low intakes. In these cases, fortified breakfast cereals and plant milks, yeast extract and nutritional yeast can help meet requirements. Recipes with vitamin B2 Egg coconut masala curryIndian rice puddingSpicy baked beans on toast Egg coconut masala curry Egg coconut masala curry Indian rice pudding Indian rice pudding Spicy baked beans on toast Spicy baked beans on toast Niacin (vitamin B3) Niacin helps keep your immune and nervous systems ticking over healthily. It also helps look after our skin and mucous membranes, which line our internal organs. It’s uncommon to be deficient in B3, unless there’s alcohol dependency or absorption issues at play. Good sources of niacin include: MeatPoultryFishWholegrainsPeanuts and sesame seedsYeast extractNutritional yeastFortified breakfast cereal Meat Poultry Fish Wholegrains Peanuts and sesame seeds Yeast extract Nutritional yeast Fortified breakfast cereal Recipes with vitamin B3 Peanut butter chickenSpicy salmon rice bowlsVegan pasta bake Peanut butter chicken Peanut butter chicken Spicy salmon rice bowls Spicy salmon rice bowls Vegan pasta bake Vegan pasta bake Pantothenic acid (vitamin B5) Pantothenic acid helps our bodies turn food into energy and break down fats. It’s also involved in producing steroid hormones like cortisol and in keeping our skin in decent shape. There’s no official guidance for pantothenic acid intakes in the UK, but in Europe, the recommended intake is 5mg per day. Pantothenic acid is found in a wide range of animal and plant foods, meaning most people consume enough. Particularly good sources of pantothenic acid include: EggsMilkAvocadosGreen leafy vegetablesMeatWholegrainsSunflower seedsFortified breakfast cerealsMixed nuts Eggs Milk Avocados Green leafy vegetables Meat Wholegrains Sunflower seeds Fortified breakfast cereals Mixed nuts Recipes with vitamin B5 Avocado eggsStuffed chicken breastsRoasted nuts Avocado eggs Avocado eggs Stuffed chicken breasts Stuffed chicken breasts Roasted nuts Roasted nuts Biotin (vitamin B7) Biotin also throws its weight behind turning food into energy, as well lending a hand to maintain our hair and skin health. In the UK, there’s no official recommended intake for it. Some types of gut bacteria can make vitamin B7, which is thought to help to meet the body’s needs. Good sources of vitamin B7 include: Meat and poultrySalmonEgg yolkAvocadoCheeseSweet potatoesNutritional yeastNuts and seeds Meat and poultry Salmon Egg yolk Avocado Cheese Sweet potatoes Nutritional yeast Nuts and seeds Many biotin supplements claim to improve hair, skin, and nails (deficiency is linked to hair loss, flaky skin, and brittle nails), but experts say there’s no strong evidence they benefit healthy adults without a deficiency. Recipes with vitamin B7 Rosemary roasted almondsSatay sweet potato curryEgg muffins Rosemary roasted almonds Satay sweet potato curry Egg muffins Laura Tilt is a registered dietitian with a master’s in public health nutrition and a postgraduate diploma in dietetics. Since qualifying in 2012, she specialised in gastroenterology at London’s UCLH before moving into freelance practice. With over 10 years of experience translating nutrition science into accessible, meaningful advice, Laura’s specialist interests include digestive health, disordered eating, and sports nutrition. Originally published August 2025 Want more? Visit BBC Food on Instagram, Facebook and Pinterest or watch the latest Food TV programmes on BBC iPlayer.
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"content": "By Laura Tilt, dietitian https://ichef.bbci.co.uk/images/ic/480xn/p0lxpzjk.jpg Thiamine (vitamin B1) Your body uses thiamine to convert carbohydrates into energy, helping to fuel your brain and muscles. It’s a key player in keeping your brain, nervous system and heart functioning normally. In the UK, the recommended daily intake is 1mg for men and 0.8mg for women, but the more carbs you eat, the more thiamine you’ll need. Most people can get enough from a healthy, balanced diet. In the UK, B1 deficiency is rare and usually linked to alcohol dependence or conditions that stop your body absorbing it. Good sources of thiamine include: Wholegrain foods like wholemeal pasta and oatsPeas, beans and lentilsRed meat like beef and porkFishNuts and seedsFortified breakfast cerealsYeast extract Wholegrain foods like wholemeal pasta and oats Peas, beans and lentils Red meat like beef and pork Fish Nuts and seeds Fortified breakfast cereals Yeast extract Most of the thiamine found in grains, like wheat, is stored in the bran – the fibre-rich outer layer. When grains are milled (to make white flour, for instance), the bran is removed. As a result, up to 50% of thiamine is lost. That’s why wholegrain options, like wholemeal bread and pasta, are better sources than white alternatives. Recipes with vitamin B1 Healthy spaghetti bologneseRed lentil dahlNutty oat energy bars Healthy spaghetti bolognese Healthy spaghetti bolognese Red lentil dahl Red lentil dahl Nutty oat energy bars Nutty oat energy bars Riboflavin (vitamin B2) Riboflavin helps convert proteins, fats and carbohydrates into energy, but also acts as an antioxidant, protecting cells from free radicals. Free radicals are unstable molecules that can damage other cells. They’re made as by-products of normal metabolism and exercise, as well as influences outside the body like cigarette smoke, sunlight and pollution. This means B2 helps support our bodies in lots of ways, including helping to keep our skin and eyes healthy. Although it’s very achievable to get enough B2 from a healthy balanced diet, data from the National Diet and Nutrition survey (a large, rolling survey of nutritional status of people in the UK) found that 1 in 10 women aren’t meeting the recommended intake. Good sources of riboflavin include: EggsLean meatsMilk and milk products like yoghurtFortified breakfast cerealsYeast extractNutritional yeastPlant milks fortified with B2 Eggs Lean meats Milk and milk products like yoghurt Fortified breakfast cereals Yeast extract Nutritional yeast Plant milks fortified with B2 In the UK, milk and milk products provide almost a third of our riboflavin intakes, while breakfast cereals account for almost 10%. Although riboflavin deficiency is rare in the UK, people avoiding meat, eggs or dairy are more at risk of low intakes. In these cases, fortified breakfast cereals and plant milks, yeast extract and nutritional yeast can help meet requirements. Recipes with vitamin B2 Egg coconut masala curryIndian rice puddingSpicy baked beans on toast Egg coconut masala curry Egg coconut masala curry Indian rice pudding Indian rice pudding Spicy baked beans on toast Spicy baked beans on toast Niacin (vitamin B3) Niacin helps keep your immune and nervous systems ticking over healthily. It also helps look after our skin and mucous membranes, which line our internal organs. It’s uncommon to be deficient in B3, unless there’s alcohol dependency or absorption issues at play. Good sources of niacin include: MeatPoultryFishWholegrainsPeanuts and sesame seedsYeast extractNutritional yeastFortified breakfast cereal Meat Poultry Fish Wholegrains Peanuts and sesame seeds Yeast extract Nutritional yeast Fortified breakfast cereal Recipes with vitamin B3 Peanut butter chickenSpicy salmon rice bowlsVegan pasta bake Peanut butter chicken Peanut butter chicken Spicy salmon rice bowls Spicy salmon rice bowls Vegan pasta bake Vegan pasta bake Pantothenic acid (vitamin B5) Pantothenic acid helps our bodies turn food into energy and break down fats. It’s also involved in producing steroid hormones like cortisol and in keeping our skin in decent shape. There’s no official guidance for pantothenic acid intakes in the UK, but in Europe, the recommended intake is 5mg per day. Pantothenic acid is found in a wide range of animal and plant foods, meaning most people consume enough. Particularly good sources of pantothenic acid include: EggsMilkAvocadosGreen leafy vegetablesMeatWholegrainsSunflower seedsFortified breakfast cerealsMixed nuts Eggs Milk Avocados Green leafy vegetables Meat Wholegrains Sunflower seeds Fortified breakfast cereals Mixed nuts Recipes with vitamin B5 Avocado eggsStuffed chicken breastsRoasted nuts Avocado eggs Avocado eggs Stuffed chicken breasts Stuffed chicken breasts Roasted nuts Roasted nuts Biotin (vitamin B7) Biotin also throws its weight behind turning food into energy, as well lending a hand to maintain our hair and skin health. In the UK, there’s no official recommended intake for it. Some types of gut bacteria can make vitamin B7, which is thought to help to meet the body’s needs. Good sources of vitamin B7 include: Meat and poultrySalmonEgg yolkAvocadoCheeseSweet potatoesNutritional yeastNuts and seeds Meat and poultry Salmon Egg yolk Avocado Cheese Sweet potatoes Nutritional yeast Nuts and seeds Many biotin supplements claim to improve hair, skin, and nails (deficiency is linked to hair loss, flaky skin, and brittle nails), but experts say there’s no strong evidence they benefit healthy adults without a deficiency. Recipes with vitamin B7 Rosemary roasted almondsSatay sweet potato curryEgg muffins Rosemary roasted almonds Satay sweet potato curry Egg muffins Laura Tilt is a registered dietitian with a master’s in public health nutrition and a postgraduate diploma in dietetics. Since qualifying in 2012, she specialised in gastroenterology at London’s UCLH before moving into freelance practice. With over 10 years of experience translating nutrition science into accessible, meaningful advice, Laura’s specialist interests include digestive health, disordered eating, and sports nutrition. Originally published August 2025 Want more? Visit BBC Food on Instagram, Facebook and Pinterest or watch the latest Food TV programmes on BBC iPlayer."
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Celeb chefs reveal their favourite staycation foods – and where to find them
https://ichef.bbci.co.uk/images/ic/480xn/p0lv7478.jpg Not all summer holidays need to be about jet setting. Britain and Ireland have some world-class holiday destinations – and the food you can find there is just as special as the scenery. Here, celebrity chefs share their favourite staycation destinations and what they love to eat there. 1. Oysters in Whitstable, Kent A trip to Whitstable is, for Tom Kerridge, the ultimate British summer day out. “Nothing beats the Whitstable Oyster Festival – even though I have a shellfish allergy and can’t eat them myself! “There’s just something magical about working British seaside towns with a fishing port, packed full of people, enjoying local produce on a summer’s day.” 2. Baked Dover sole in Brighton For London-based chefs, a short holiday often means heading down to Brighton for a day or two and embracing the fresh fish on offer there. “I love Brighton. For me it’s like London by the sea, always great for a quick getaway,” says Aldo Zilli, head chef at Elaine’s in London. “Whenever I visit, my go-to dish is baked Dover sole from the Regency Restaurant. It’s been serving fresh seafood for over half a century and has great views of the pier.” 3. Crab claws in Howth When it comes to summer holidays, it’s the simple things that Anna Haugh appreciates most. “It’s all about eating by the sea and enjoying the Irish summer,” says the TV chef. “For me, crab in herb butter is the smell of summer, and crab claws in Howth are special. “My father still travels to Howth and comes back with crab and other delights from the fishmongers. Once, when fixing a person’s boiler, he was given a bucket of crab claws as a tip. He couldn’t have been happier!” 4. Fish and chips in Ballycastle Does anything beat fish and chips at the seaside? Irish chef Suzie Lee doesn’t think so. Her favourite summertime memory is to grab the paper-wrapped classic “from Morton’s fish and chip shop in Ballycastle, and eat it sat on the picnic benches looking out to sea. “That place is an institution and is over 100 years old. There’s always a huge queue!” 5. Crab sandwich and a pint in Cornwall “To me, the best of summer is a pint of Cornish beer and a crab sandwich in a pub, somewhere like Port Isaac,” says Cornwall super-fan Rick Stein. “It’s a sandwich that is very rarely over embellished: just white meat (occasionally a smidgen of brown), mayonnaise and perhaps some shredded lettuce or rocket. “It’s best with homemade mayonnaise, a good quality white tin loaf and – of course I would say this – Cornish crab.” 6. Soft serve ice cream in Minehead Nostalgia plays a big part in Poppy O’Toole’s favourite holiday treat. “Nothing beats a Mr Whippy by the beach, especially with bubblegum, raspberry and lime syrup. No, my order hasn’t changed since I was about eight years old. “It always feels nostalgic, as my family loved a good caravan holiday by the sea, and a stop for ice cream was a non-negotiable part of the trip.” 7. Cream tea in Woolacombe The quintessential British treat, Lorraine Pascale finds it hard to top a cream tea (figuratively speaking) in the summer. “I love sitting on Woolacombe beach in Devon with a scone, fresh cream and strawberry jam. All the better if there are some fresh cut strawberries involved too!” 8. Grilled sardines in Brixham Matt Tebbutt also loves to escape to Devon in the summer, but he’s travelling for the fish. “Devon is our nearest option for top beaches, but more importantly top seafood. We spend a lot of time in Dartmouth, which is great for a full blow-out seafood lunch. “We’ve just been in Brixham for the sardine festival, as I gave a cookery demonstration there. It’s an underrated fish in this country but a definite treat for me, grilled over coals.” 9. Homemade ice cream in the countryside “My favourite British summer holiday treat is homemade ice cream,” says Clodagh McKenna, who you’ll find tucked away in the British countryside all summer. Always on the look out for farm shops and cafés which make their own iced treats, McKenna is all about the novel flavours: “I love to try something new!” Originally published August 2025 Want more? Visit BBC Food on Instagram, Facebook and Pinterest or watch the latest Food TV programmes on BBC iPlayer.
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"content": "https://ichef.bbci.co.uk/images/ic/480xn/p0lv7478.jpg Not all summer holidays need to be about jet setting. Britain and Ireland have some world-class holiday destinations – and the food you can find there is just as special as the scenery. Here, celebrity chefs share their favourite staycation destinations and what they love to eat there. 1. Oysters in Whitstable, Kent A trip to Whitstable is, for Tom Kerridge, the ultimate British summer day out. “Nothing beats the Whitstable Oyster Festival – even though I have a shellfish allergy and can’t eat them myself! “There’s just something magical about working British seaside towns with a fishing port, packed full of people, enjoying local produce on a summer’s day.” 2. Baked Dover sole in Brighton For London-based chefs, a short holiday often means heading down to Brighton for a day or two and embracing the fresh fish on offer there. “I love Brighton. For me it’s like London by the sea, always great for a quick getaway,” says Aldo Zilli, head chef at Elaine’s in London. “Whenever I visit, my go-to dish is baked Dover sole from the Regency Restaurant. It’s been serving fresh seafood for over half a century and has great views of the pier.” 3. Crab claws in Howth When it comes to summer holidays, it’s the simple things that Anna Haugh appreciates most. “It’s all about eating by the sea and enjoying the Irish summer,” says the TV chef. “For me, crab in herb butter is the smell of summer, and crab claws in Howth are special. “My father still travels to Howth and comes back with crab and other delights from the fishmongers. Once, when fixing a person’s boiler, he was given a bucket of crab claws as a tip. He couldn’t have been happier!” 4. Fish and chips in Ballycastle Does anything beat fish and chips at the seaside? Irish chef Suzie Lee doesn’t think so. Her favourite summertime memory is to grab the paper-wrapped classic “from Morton’s fish and chip shop in Ballycastle, and eat it sat on the picnic benches looking out to sea. “That place is an institution and is over 100 years old. There’s always a huge queue!” 5. Crab sandwich and a pint in Cornwall “To me, the best of summer is a pint of Cornish beer and a crab sandwich in a pub, somewhere like Port Isaac,” says Cornwall super-fan Rick Stein. “It’s a sandwich that is very rarely over embellished: just white meat (occasionally a smidgen of brown), mayonnaise and perhaps some shredded lettuce or rocket. “It’s best with homemade mayonnaise, a good quality white tin loaf and – of course I would say this – Cornish crab.” 6. Soft serve ice cream in Minehead Nostalgia plays a big part in Poppy O’Toole’s favourite holiday treat. “Nothing beats a Mr Whippy by the beach, especially with bubblegum, raspberry and lime syrup. No, my order hasn’t changed since I was about eight years old. “It always feels nostalgic, as my family loved a good caravan holiday by the sea, and a stop for ice cream was a non-negotiable part of the trip.” 7. Cream tea in Woolacombe The quintessential British treat, Lorraine Pascale finds it hard to top a cream tea (figuratively speaking) in the summer. “I love sitting on Woolacombe beach in Devon with a scone, fresh cream and strawberry jam. All the better if there are some fresh cut strawberries involved too!” 8. Grilled sardines in Brixham Matt Tebbutt also loves to escape to Devon in the summer, but he’s travelling for the fish. “Devon is our nearest option for top beaches, but more importantly top seafood. We spend a lot of time in Dartmouth, which is great for a full blow-out seafood lunch. “We’ve just been in Brixham for the sardine festival, as I gave a cookery demonstration there. It’s an underrated fish in this country but a definite treat for me, grilled over coals.” 9. Homemade ice cream in the countryside “My favourite British summer holiday treat is homemade ice cream,” says Clodagh McKenna, who you’ll find tucked away in the British countryside all summer. Always on the look out for farm shops and cafés which make their own iced treats, McKenna is all about the novel flavours: “I love to try something new!” Originally published August 2025 Want more? Visit BBC Food on Instagram, Facebook and Pinterest or watch the latest Food TV programmes on BBC iPlayer."
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Summer rolls recipe
An average of 5.0 out of 5 stars from 4 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/summer_rolls_15105_16x9.jpg These Vietnamese-style summer rolls are full of flavour and served with two delicious dipping sauces. Rice paper wrappers are a wonderful thing to have in the cupboard – they can take a fridge-raid dinner to another level, and they’re naturally gluten-free. 100g/3½oz vermicelli rice noodles (2 nests)150g/5½oz frozen edamame (soya beans), defrosted1 carrot12 rice paper wrappers, 22cm/8½in diameter300g/10½oz cooked, peeled king prawns150g/5½oz radishes, finely sliced1 bunch (30g/1oz) mint, leaves only1 bunch (30g/1oz) coriander, leaves only 100g/3½oz vermicelli rice noodles (2 nests) 150g/5½oz frozen edamame (soya beans), defrosted 1 carrot 12 rice paper wrappers, 22cm/8½in diameter 300g/10½oz cooked, peeled king prawns 150g/5½oz radishes, finely sliced 1 bunch (30g/1oz) mint, leaves only 1 bunch (30g/1oz) coriander, leaves only 4cm/1½in piece fresh root ginger, peeled2 garlic cloves1 lime, juice only2 tbsp palm sugar, finely grated (or light brown sugar)3 tbsp Vietnamese fish sauce (nuoc mam nhi)1 green bird’s-eye chilli, finely sliced 4cm/1½in piece fresh root ginger, peeled 2 garlic cloves 1 lime, juice only 2 tbsp palm sugar, finely grated (or light brown sugar) 3 tbsp Vietnamese fish sauce (nuoc mam nhi) 1 green bird’s-eye chilli, finely sliced 1 tbsp vegetable oil1 shallot, finely diced2 tbsp tamari2 tbsp crunchy peanut butter2 tsp maple syrup 1 tbsp vegetable oil 1 shallot, finely diced 2 tbsp tamari 2 tbsp crunchy peanut butter 2 tsp maple syrup Method To make the garlic dipping sauce, pound the garlic and ginger together in a pestle and mortar to make a rough paste. Add the lime juice and ‘muddle’, mashing it with the pestle. Add the palm sugar and muddle for a minute until most of the sugar has dissolved. Add the fish sauce and muddle again. Add the chilli and stir to combine. Transfer to a small shallow bowl and set aside.To make the peanut dipping sauce, heat the oil in a small saucepan over a medium–high heat. Add the shallot and cook for a few minutes, stirring regularly, until soft and just starting to brown. Remove from the heat and immediately add the remaining ingredients. Stir to combine, then set aside in a small shallow bowl.Cook the rice vermicelli and the edamame beans according to the packet instructions. Rinse under running cold water until cooled completely, drain and set aside. Using a vegetable peeler, peel ribbons down the length of the carrot. Gather these together and very roughly chop them so you have thin, mismatched strips of carrot. Fill a deep roasting tray or container that’s large enough to hold the rice paper wrappers with 2–3cm/1in cold water. Dampen a clean work surface with a little water.To assemble the rolls: one at a time, submerge the rice paper wrappers in the cold water for a couple of seconds, then place on the damp work surface. Place a pinch of rice vermicelli just below the centre of the rice paper. Add 3–4 prawns and top with some carrot, radish, mint, coriander and edamame. Fold the sides of the rice paper in to the centre, then bring the side closest to you up and over the filling. Roll forward while pulling back to create a little tension in the roll and roll up until it is completely sealed. Put on a serving plate and repeat until you’ve used all the rice paper. Serve immediately, alongside the two dipping sauces. To make the garlic dipping sauce, pound the garlic and ginger together in a pestle and mortar to make a rough paste. Add the lime juice and ‘muddle’, mashing it with the pestle. Add the palm sugar and muddle for a minute until most of the sugar has dissolved. Add the fish sauce and muddle again. Add the chilli and stir to combine. Transfer to a small shallow bowl and set aside. To make the garlic dipping sauce, pound the garlic and ginger together in a pestle and mortar to make a rough paste. Add the lime juice and ‘muddle’, mashing it with the pestle. Add the palm sugar and muddle for a minute until most of the sugar has dissolved. Add the fish sauce and muddle again. Add the chilli and stir to combine. Transfer to a small shallow bowl and set aside. To make the peanut dipping sauce, heat the oil in a small saucepan over a medium–high heat. Add the shallot and cook for a few minutes, stirring regularly, until soft and just starting to brown. Remove from the heat and immediately add the remaining ingredients. Stir to combine, then set aside in a small shallow bowl. To make the peanut dipping sauce, heat the oil in a small saucepan over a medium–high heat. Add the shallot and cook for a few minutes, stirring regularly, until soft and just starting to brown. Remove from the heat and immediately add the remaining ingredients. Stir to combine, then set aside in a small shallow bowl. Cook the rice vermicelli and the edamame beans according to the packet instructions. Rinse under running cold water until cooled completely, drain and set aside. Cook the rice vermicelli and the edamame beans according to the packet instructions. Rinse under running cold water until cooled completely, drain and set aside. Using a vegetable peeler, peel ribbons down the length of the carrot. Gather these together and very roughly chop them so you have thin, mismatched strips of carrot. Using a vegetable peeler, peel ribbons down the length of the carrot. Gather these together and very roughly chop them so you have thin, mismatched strips of carrot. Fill a deep roasting tray or container that’s large enough to hold the rice paper wrappers with 2–3cm/1in cold water. Dampen a clean work surface with a little water. Fill a deep roasting tray or container that’s large enough to hold the rice paper wrappers with 2–3cm/1in cold water. Dampen a clean work surface with a little water. To assemble the rolls: one at a time, submerge the rice paper wrappers in the cold water for a couple of seconds, then place on the damp work surface. Place a pinch of rice vermicelli just below the centre of the rice paper. To assemble the rolls: one at a time, submerge the rice paper wrappers in the cold water for a couple of seconds, then place on the damp work surface. Place a pinch of rice vermicelli just below the centre of the rice paper. Add 3–4 prawns and top with some carrot, radish, mint, coriander and edamame. Fold the sides of the rice paper in to the centre, then bring the side closest to you up and over the filling. Add 3–4 prawns and top with some carrot, radish, mint, coriander and edamame. Fold the sides of the rice paper in to the centre, then bring the side closest to you up and over the filling. Roll forward while pulling back to create a little tension in the roll and roll up until it is completely sealed. Put on a serving plate and repeat until you’ve used all the rice paper. Serve immediately, alongside the two dipping sauces. Roll forward while pulling back to create a little tension in the roll and roll up until it is completely sealed. Put on a serving plate and repeat until you’ve used all the rice paper. Serve immediately, alongside the two dipping sauces. Recipe tips For a vegan version, omit the prawns and swap Vietnamese fish sauce for tamari. If you have any filling ingredients left, mix them all together with any remaining garlic dipping sauce and serve with extra vermicelli for a fragrant, punchy salad.
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"content": "An average of 5.0 out of 5 stars from 4 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/summer_rolls_15105_16x9.jpg These Vietnamese-style summer rolls are full of flavour and served with two delicious dipping sauces. Rice paper wrappers are a wonderful thing to have in the cupboard – they can take a fridge-raid dinner to another level, and they’re naturally gluten-free. 100g/3½oz vermicelli rice noodles (2 nests)150g/5½oz frozen edamame (soya beans), defrosted1 carrot12 rice paper wrappers, 22cm/8½in diameter300g/10½oz cooked, peeled king prawns150g/5½oz radishes, finely sliced1 bunch (30g/1oz) mint, leaves only1 bunch (30g/1oz) coriander, leaves only 100g/3½oz vermicelli rice noodles (2 nests) 150g/5½oz frozen edamame (soya beans), defrosted 1 carrot 12 rice paper wrappers, 22cm/8½in diameter 300g/10½oz cooked, peeled king prawns 150g/5½oz radishes, finely sliced 1 bunch (30g/1oz) mint, leaves only 1 bunch (30g/1oz) coriander, leaves only 4cm/1½in piece fresh root ginger, peeled2 garlic cloves1 lime, juice only2 tbsp palm sugar, finely grated (or light brown sugar)3 tbsp Vietnamese fish sauce (nuoc mam nhi)1 green bird’s-eye chilli, finely sliced 4cm/1½in piece fresh root ginger, peeled 2 garlic cloves 1 lime, juice only 2 tbsp palm sugar, finely grated (or light brown sugar) 3 tbsp Vietnamese fish sauce (nuoc mam nhi) 1 green bird’s-eye chilli, finely sliced 1 tbsp vegetable oil1 shallot, finely diced2 tbsp tamari2 tbsp crunchy peanut butter2 tsp maple syrup 1 tbsp vegetable oil 1 shallot, finely diced 2 tbsp tamari 2 tbsp crunchy peanut butter 2 tsp maple syrup Method To make the garlic dipping sauce, pound the garlic and ginger together in a pestle and mortar to make a rough paste. Add the lime juice and ‘muddle’, mashing it with the pestle. Add the palm sugar and muddle for a minute until most of the sugar has dissolved. Add the fish sauce and muddle again. Add the chilli and stir to combine. Transfer to a small shallow bowl and set aside.To make the peanut dipping sauce, heat the oil in a small saucepan over a medium–high heat. Add the shallot and cook for a few minutes, stirring regularly, until soft and just starting to brown. Remove from the heat and immediately add the remaining ingredients. Stir to combine, then set aside in a small shallow bowl.Cook the rice vermicelli and the edamame beans according to the packet instructions. Rinse under running cold water until cooled completely, drain and set aside. Using a vegetable peeler, peel ribbons down the length of the carrot. Gather these together and very roughly chop them so you have thin, mismatched strips of carrot. Fill a deep roasting tray or container that’s large enough to hold the rice paper wrappers with 2–3cm/1in cold water. Dampen a clean work surface with a little water.To assemble the rolls: one at a time, submerge the rice paper wrappers in the cold water for a couple of seconds, then place on the damp work surface. Place a pinch of rice vermicelli just below the centre of the rice paper. Add 3–4 prawns and top with some carrot, radish, mint, coriander and edamame. Fold the sides of the rice paper in to the centre, then bring the side closest to you up and over the filling. Roll forward while pulling back to create a little tension in the roll and roll up until it is completely sealed. Put on a serving plate and repeat until you’ve used all the rice paper. Serve immediately, alongside the two dipping sauces. To make the garlic dipping sauce, pound the garlic and ginger together in a pestle and mortar to make a rough paste. Add the lime juice and ‘muddle’, mashing it with the pestle. Add the palm sugar and muddle for a minute until most of the sugar has dissolved. Add the fish sauce and muddle again. Add the chilli and stir to combine. Transfer to a small shallow bowl and set aside. To make the garlic dipping sauce, pound the garlic and ginger together in a pestle and mortar to make a rough paste. Add the lime juice and ‘muddle’, mashing it with the pestle. Add the palm sugar and muddle for a minute until most of the sugar has dissolved. Add the fish sauce and muddle again. Add the chilli and stir to combine. Transfer to a small shallow bowl and set aside. To make the peanut dipping sauce, heat the oil in a small saucepan over a medium–high heat. Add the shallot and cook for a few minutes, stirring regularly, until soft and just starting to brown. Remove from the heat and immediately add the remaining ingredients. Stir to combine, then set aside in a small shallow bowl. To make the peanut dipping sauce, heat the oil in a small saucepan over a medium–high heat. Add the shallot and cook for a few minutes, stirring regularly, until soft and just starting to brown. Remove from the heat and immediately add the remaining ingredients. Stir to combine, then set aside in a small shallow bowl. Cook the rice vermicelli and the edamame beans according to the packet instructions. Rinse under running cold water until cooled completely, drain and set aside. Cook the rice vermicelli and the edamame beans according to the packet instructions. Rinse under running cold water until cooled completely, drain and set aside. Using a vegetable peeler, peel ribbons down the length of the carrot. Gather these together and very roughly chop them so you have thin, mismatched strips of carrot. Using a vegetable peeler, peel ribbons down the length of the carrot. Gather these together and very roughly chop them so you have thin, mismatched strips of carrot. Fill a deep roasting tray or container that’s large enough to hold the rice paper wrappers with 2–3cm/1in cold water. Dampen a clean work surface with a little water. Fill a deep roasting tray or container that’s large enough to hold the rice paper wrappers with 2–3cm/1in cold water. Dampen a clean work surface with a little water. To assemble the rolls: one at a time, submerge the rice paper wrappers in the cold water for a couple of seconds, then place on the damp work surface. Place a pinch of rice vermicelli just below the centre of the rice paper. To assemble the rolls: one at a time, submerge the rice paper wrappers in the cold water for a couple of seconds, then place on the damp work surface. Place a pinch of rice vermicelli just below the centre of the rice paper. Add 3–4 prawns and top with some carrot, radish, mint, coriander and edamame. Fold the sides of the rice paper in to the centre, then bring the side closest to you up and over the filling. Add 3–4 prawns and top with some carrot, radish, mint, coriander and edamame. Fold the sides of the rice paper in to the centre, then bring the side closest to you up and over the filling. Roll forward while pulling back to create a little tension in the roll and roll up until it is completely sealed. Put on a serving plate and repeat until you’ve used all the rice paper. Serve immediately, alongside the two dipping sauces. Roll forward while pulling back to create a little tension in the roll and roll up until it is completely sealed. Put on a serving plate and repeat until you’ve used all the rice paper. Serve immediately, alongside the two dipping sauces. Recipe tips For a vegan version, omit the prawns and swap Vietnamese fish sauce for tamari. If you have any filling ingredients left, mix them all together with any remaining garlic dipping sauce and serve with extra vermicelli for a fragrant, punchy salad."
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Beer-battered fish recipe
An average of 4.9 out of 5 stars from 18 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/beerbatteredfish_93119_16x9.jpg Flaky fish in light, crispy batter makes for a perfect British classic. 75g/2½oz cornflour200g/7¼oz plain flour1 tsp fine sea salt330ml/11½fl oz real ale2 tbsp white wine vinegar 75g/2½oz cornflour 200g/7¼oz plain flour 1 tsp fine sea salt 330ml/11½fl oz real ale 2 tbsp white wine vinegar sunflower oil, for deep frying4 tbsp plain flour½ tsp fine sea salt4 x 200g/7¼oz thick white fish fillets, such as haddock or whitingchips, to serve sunflower oil, for deep frying 4 tbsp plain flour ½ tsp fine sea salt 4 x 200g/7¼oz thick white fish fillets, such as haddock or whiting chips, to serve Method For the batter, mix the cornflour, plain flour and salt together in a large bowl. Make a well in the centre of the mixture and whisk in the ale and vinegar. Beat with a large metal whisk to make a smooth batter with the consistency of double cream.For the fish, heat a deep, heavy-bottomed saucepan half-full of the sunflower oil to 180C. (CAUTION: hot oil can be dangerous. Do not leave unattended.) Alternatively, use an electric deep fat fryer heated to 180C.Put the flour into a large, strong food bag and season with the salt. Add the fish fillets, one at a time, and shake until coated in the seasoned flour.When the oil has reached the right temperature, stir the batter well. Dip one floured fish fillet into the batter until thoroughly coated. Lift the fish out with a pair of tongs and gently lower into the hot oil. Watch out for splashes as the oil will be extremely hot.Repeat the process with a second fish fillet and cook with the first for 5–6 minutes (depending on the thickness of the fillets) or until golden-brown and crisp. It's important that the batter doesn't brown too quickly before the fish is cooked. Remove from the pan using a slotted spoon and transfer to a plate lined with kitchen paper to absorb any excess oil.Reheat the oil and cook the remaining two pieces of fish in exactly the same way. Serve with freshly cooked chips. For the batter, mix the cornflour, plain flour and salt together in a large bowl. Make a well in the centre of the mixture and whisk in the ale and vinegar. Beat with a large metal whisk to make a smooth batter with the consistency of double cream. For the batter, mix the cornflour, plain flour and salt together in a large bowl. Make a well in the centre of the mixture and whisk in the ale and vinegar. Beat with a large metal whisk to make a smooth batter with the consistency of double cream. For the fish, heat a deep, heavy-bottomed saucepan half-full of the sunflower oil to 180C. (CAUTION: hot oil can be dangerous. Do not leave unattended.) Alternatively, use an electric deep fat fryer heated to 180C. For the fish, heat a deep, heavy-bottomed saucepan half-full of the sunflower oil to 180C. (CAUTION: hot oil can be dangerous. Do not leave unattended.) Alternatively, use an electric deep fat fryer heated to 180C. Put the flour into a large, strong food bag and season with the salt. Add the fish fillets, one at a time, and shake until coated in the seasoned flour. Put the flour into a large, strong food bag and season with the salt. Add the fish fillets, one at a time, and shake until coated in the seasoned flour. When the oil has reached the right temperature, stir the batter well. Dip one floured fish fillet into the batter until thoroughly coated. Lift the fish out with a pair of tongs and gently lower into the hot oil. Watch out for splashes as the oil will be extremely hot. When the oil has reached the right temperature, stir the batter well. Dip one floured fish fillet into the batter until thoroughly coated. Lift the fish out with a pair of tongs and gently lower into the hot oil. Watch out for splashes as the oil will be extremely hot. Repeat the process with a second fish fillet and cook with the first for 5–6 minutes (depending on the thickness of the fillets) or until golden-brown and crisp. It's important that the batter doesn't brown too quickly before the fish is cooked. Remove from the pan using a slotted spoon and transfer to a plate lined with kitchen paper to absorb any excess oil. Repeat the process with a second fish fillet and cook with the first for 5–6 minutes (depending on the thickness of the fillets) or until golden-brown and crisp. It's important that the batter doesn't brown too quickly before the fish is cooked. Remove from the pan using a slotted spoon and transfer to a plate lined with kitchen paper to absorb any excess oil. Reheat the oil and cook the remaining two pieces of fish in exactly the same way. Serve with freshly cooked chips. Reheat the oil and cook the remaining two pieces of fish in exactly the same way. Serve with freshly cooked chips. Recipe tips If you're following the Hairy Bikers' recipe for 'The best chips you have ever tasted', part-cook the chips in oil as suggested. Then while the chips are draining, cook the fish in the same oil as above. Keep the fish warm in a low oven while the chips are fried at 190C for a further 4–5 minutes.
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"title": "Beer-battered fish recipe",
"content": "An average of 4.9 out of 5 stars from 18 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/beerbatteredfish_93119_16x9.jpg Flaky fish in light, crispy batter makes for a perfect British classic. 75g/2½oz cornflour200g/7¼oz plain flour1 tsp fine sea salt330ml/11½fl oz real ale2 tbsp white wine vinegar 75g/2½oz cornflour 200g/7¼oz plain flour 1 tsp fine sea salt 330ml/11½fl oz real ale 2 tbsp white wine vinegar sunflower oil, for deep frying4 tbsp plain flour½ tsp fine sea salt4 x 200g/7¼oz thick white fish fillets, such as haddock or whitingchips, to serve sunflower oil, for deep frying 4 tbsp plain flour ½ tsp fine sea salt 4 x 200g/7¼oz thick white fish fillets, such as haddock or whiting chips, to serve Method For the batter, mix the cornflour, plain flour and salt together in a large bowl. Make a well in the centre of the mixture and whisk in the ale and vinegar. Beat with a large metal whisk to make a smooth batter with the consistency of double cream.For the fish, heat a deep, heavy-bottomed saucepan half-full of the sunflower oil to 180C. (CAUTION: hot oil can be dangerous. Do not leave unattended.) Alternatively, use an electric deep fat fryer heated to 180C.Put the flour into a large, strong food bag and season with the salt. Add the fish fillets, one at a time, and shake until coated in the seasoned flour.When the oil has reached the right temperature, stir the batter well. Dip one floured fish fillet into the batter until thoroughly coated. Lift the fish out with a pair of tongs and gently lower into the hot oil. Watch out for splashes as the oil will be extremely hot.Repeat the process with a second fish fillet and cook with the first for 5–6 minutes (depending on the thickness of the fillets) or until golden-brown and crisp. It's important that the batter doesn't brown too quickly before the fish is cooked. Remove from the pan using a slotted spoon and transfer to a plate lined with kitchen paper to absorb any excess oil.Reheat the oil and cook the remaining two pieces of fish in exactly the same way. Serve with freshly cooked chips. For the batter, mix the cornflour, plain flour and salt together in a large bowl. Make a well in the centre of the mixture and whisk in the ale and vinegar. Beat with a large metal whisk to make a smooth batter with the consistency of double cream. For the batter, mix the cornflour, plain flour and salt together in a large bowl. Make a well in the centre of the mixture and whisk in the ale and vinegar. Beat with a large metal whisk to make a smooth batter with the consistency of double cream. For the fish, heat a deep, heavy-bottomed saucepan half-full of the sunflower oil to 180C. (CAUTION: hot oil can be dangerous. Do not leave unattended.) Alternatively, use an electric deep fat fryer heated to 180C. For the fish, heat a deep, heavy-bottomed saucepan half-full of the sunflower oil to 180C. (CAUTION: hot oil can be dangerous. Do not leave unattended.) Alternatively, use an electric deep fat fryer heated to 180C. Put the flour into a large, strong food bag and season with the salt. Add the fish fillets, one at a time, and shake until coated in the seasoned flour. Put the flour into a large, strong food bag and season with the salt. Add the fish fillets, one at a time, and shake until coated in the seasoned flour. When the oil has reached the right temperature, stir the batter well. Dip one floured fish fillet into the batter until thoroughly coated. Lift the fish out with a pair of tongs and gently lower into the hot oil. Watch out for splashes as the oil will be extremely hot. When the oil has reached the right temperature, stir the batter well. Dip one floured fish fillet into the batter until thoroughly coated. Lift the fish out with a pair of tongs and gently lower into the hot oil. Watch out for splashes as the oil will be extremely hot. Repeat the process with a second fish fillet and cook with the first for 5–6 minutes (depending on the thickness of the fillets) or until golden-brown and crisp. It's important that the batter doesn't brown too quickly before the fish is cooked. Remove from the pan using a slotted spoon and transfer to a plate lined with kitchen paper to absorb any excess oil. Repeat the process with a second fish fillet and cook with the first for 5–6 minutes (depending on the thickness of the fillets) or until golden-brown and crisp. It's important that the batter doesn't brown too quickly before the fish is cooked. Remove from the pan using a slotted spoon and transfer to a plate lined with kitchen paper to absorb any excess oil. Reheat the oil and cook the remaining two pieces of fish in exactly the same way. Serve with freshly cooked chips. Reheat the oil and cook the remaining two pieces of fish in exactly the same way. Serve with freshly cooked chips. Recipe tips If you're following the Hairy Bikers' recipe for 'The best chips you have ever tasted', part-cook the chips in oil as suggested. Then while the chips are draining, cook the fish in the same oil as above. Keep the fish warm in a low oven while the chips are fried at 190C for a further 4–5 minutes."
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fece2833a6734520da5e345a5a7d95e3aba0622fff1c55b891cdf427a7fccb3d
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Smoky aubergine curry with cauliflower parathas recipe
To make the cauliflower paratha dough, sift the flour into a bowl, then add the salt and gradually pour in 80ml–100ml/2½fl oz–3½fl oz water (the amount you need will depend on the flours you are using) mixing with your hands until a dough forms. If it feels dry, add a little more water. Tip the dough out on to the work surface and knead until smooth and elastic. Shape into a ball and brush or rub the top with a teaspoon of oil. Cover the bowl with a cloth and leave to rest for 15–20 minutes at room temperature.To make the cauliflower filling, mix the ingredients together in a bowl and set aside.To make the curry, cook the aubergine under a very hot grill for 10 minutes, turning regularly until blackened on all sides. (You can also do this carefully over a gas flame.) Leave until cool enough to handle, then strip off the blackened skin and discard. Mash the flesh in a large bowl and set aside.Heat 2 tablespoons of the oil in a large frying pan over a medium heat and add the cumin seeds. As soon as they start to sizzle, add the garlic and cook for 1 minute, stirring, then add the onion and cook for a further 4–5 minutes, stirring constantly. Once softened, stir in the chillies, chopped tomatoes and coriander and cook for 2–3 minutes more. Stir in the remaining oil, the rest of the spices, salt and the aubergine flesh and cook together over a medium heat for 4–5 minutes, stirring regularly. Keep warm until ready to serve.Meanwhile, divide the paratha dough into 4 balls. Dust the work surface with flour and roll the dough into 4 thin discs, each around 14cm/5½in. Spread 2 of the discs with the cauliflower filling, leaving a 15mm/⅝in border around the edge. Brush the edges with a little cold water then place the remaining discs on top. Press firmly, sprinkle with a little more flour and roll out carefully to 17–19cm/6½–7½in diameter (don't press too hard when rolling or the filling will break through the dough).Heat a large non-stick frying pan over a medium heat and dry fry the parathas, one at a time, for around 40–60 seconds on each side, until small blisters form on the surface of the dough. Put the first paratha on a plate while you cook the second one. Brush generously with oil on both sides and fry again until golden and starting to crisp.Add an extra splash of water if the curry appears too dry and stir in a knob of buter for a glossy finish. Spoon the curry into 2 bowls, scatter over some coriander and serve with the cauliflower parathas alongside. To make the cauliflower paratha dough, sift the flour into a bowl, then add the salt and gradually pour in 80ml–100ml/2½fl oz–3½fl oz water (the amount you need will depend on the flours you are using) mixing with your hands until a dough forms. If it feels dry, add a little more water. To make the cauliflower paratha dough, sift the flour into a bowl, then add the salt and gradually pour in 80ml–100ml/2½fl oz–3½fl oz water (the amount you need will depend on the flours you are using) mixing with your hands until a dough forms. If it feels dry, add a little more water. Tip the dough out on to the work surface and knead until smooth and elastic. Shape into a ball and brush or rub the top with a teaspoon of oil. Cover the bowl with a cloth and leave to rest for 15–20 minutes at room temperature. Tip the dough out on to the work surface and knead until smooth and elastic. Shape into a ball and brush or rub the top with a teaspoon of oil. Cover the bowl with a cloth and leave to rest for 15–20 minutes at room temperature. To make the cauliflower filling, mix the ingredients together in a bowl and set aside. To make the cauliflower filling, mix the ingredients together in a bowl and set aside. To make the curry, cook the aubergine under a very hot grill for 10 minutes, turning regularly until blackened on all sides. (You can also do this carefully over a gas flame.) Leave until cool enough to handle, then strip off the blackened skin and discard. Mash the flesh in a large bowl and set aside. To make the curry, cook the aubergine under a very hot grill for 10 minutes, turning regularly until blackened on all sides. (You can also do this carefully over a gas flame.) Leave until cool enough to handle, then strip off the blackened skin and discard. Mash the flesh in a large bowl and set aside. Heat 2 tablespoons of the oil in a large frying pan over a medium heat and add the cumin seeds. As soon as they start to sizzle, add the garlic and cook for 1 minute, stirring, then add the onion and cook for a further 4–5 minutes, stirring constantly. Heat 2 tablespoons of the oil in a large frying pan over a medium heat and add the cumin seeds. As soon as they start to sizzle, add the garlic and cook for 1 minute, stirring, then add the onion and cook for a further 4–5 minutes, stirring constantly. Once softened, stir in the chillies, chopped tomatoes and coriander and cook for 2–3 minutes more. Stir in the remaining oil, the rest of the spices, salt and the aubergine flesh and cook together over a medium heat for 4–5 minutes, stirring regularly. Keep warm until ready to serve. Once softened, stir in the chillies, chopped tomatoes and coriander and cook for 2–3 minutes more. Stir in the remaining oil, the rest of the spices, salt and the aubergine flesh and cook together over a medium heat for 4–5 minutes, stirring regularly. Keep warm until ready to serve. Meanwhile, divide the paratha dough into 4 balls. Dust the work surface with flour and roll the dough into 4 thin discs, each around 14cm/5½in. Meanwhile, divide the paratha dough into 4 balls. Dust the work surface with flour and roll the dough into 4 thin discs, each around 14cm/5½in. Spread 2 of the discs with the cauliflower filling, leaving a 15mm/⅝in border around the edge. Brush the edges with a little cold water then place the remaining discs on top. Spread 2 of the discs with the cauliflower filling, leaving a 15mm/⅝in border around the edge. Brush the edges with a little cold water then place the remaining discs on top. Press firmly, sprinkle with a little more flour and roll out carefully to 17–19cm/6½–7½in diameter (don't press too hard when rolling or the filling will break through the dough). Press firmly, sprinkle with a little more flour and roll out carefully to 17–19cm/6½–7½in diameter (don't press too hard when rolling or the filling will break through the dough). Heat a large non-stick frying pan over a medium heat and dry fry the parathas, one at a time, for around 40–60 seconds on each side, until small blisters form on the surface of the dough. Put the first paratha on a plate while you cook the second one. Brush generously with oil on both sides and fry again until golden and starting to crisp. Heat a large non-stick frying pan over a medium heat and dry fry the parathas, one at a time, for around 40–60 seconds on each side, until small blisters form on the surface of the dough. Put the first paratha on a plate while you cook the second one. Brush generously with oil on both sides and fry again until golden and starting to crisp. Add an extra splash of water if the curry appears too dry and stir in a knob of buter for a glossy finish. Spoon the curry into 2 bowls, scatter over some coriander and serve with the cauliflower parathas alongside. Add an extra splash of water if the curry appears too dry and stir in a knob of buter for a glossy finish. Spoon the curry into 2 bowls, scatter over some coriander and serve with the cauliflower parathas alongside.
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"title": "Smoky aubergine curry with cauliflower parathas recipe",
"content": "To make the cauliflower paratha dough, sift the flour into a bowl, then add the salt and gradually pour in 80ml–100ml/2½fl oz–3½fl oz water (the amount you need will depend on the flours you are using) mixing with your hands until a dough forms. If it feels dry, add a little more water. Tip the dough out on to the work surface and knead until smooth and elastic. Shape into a ball and brush or rub the top with a teaspoon of oil. Cover the bowl with a cloth and leave to rest for 15–20 minutes at room temperature.To make the cauliflower filling, mix the ingredients together in a bowl and set aside.To make the curry, cook the aubergine under a very hot grill for 10 minutes, turning regularly until blackened on all sides. (You can also do this carefully over a gas flame.) Leave until cool enough to handle, then strip off the blackened skin and discard. Mash the flesh in a large bowl and set aside.Heat 2 tablespoons of the oil in a large frying pan over a medium heat and add the cumin seeds. As soon as they start to sizzle, add the garlic and cook for 1 minute, stirring, then add the onion and cook for a further 4–5 minutes, stirring constantly. Once softened, stir in the chillies, chopped tomatoes and coriander and cook for 2–3 minutes more. Stir in the remaining oil, the rest of the spices, salt and the aubergine flesh and cook together over a medium heat for 4–5 minutes, stirring regularly. Keep warm until ready to serve.Meanwhile, divide the paratha dough into 4 balls. Dust the work surface with flour and roll the dough into 4 thin discs, each around 14cm/5½in. Spread 2 of the discs with the cauliflower filling, leaving a 15mm/⅝in border around the edge. Brush the edges with a little cold water then place the remaining discs on top. Press firmly, sprinkle with a little more flour and roll out carefully to 17–19cm/6½–7½in diameter (don't press too hard when rolling or the filling will break through the dough).Heat a large non-stick frying pan over a medium heat and dry fry the parathas, one at a time, for around 40–60 seconds on each side, until small blisters form on the surface of the dough. Put the first paratha on a plate while you cook the second one. Brush generously with oil on both sides and fry again until golden and starting to crisp.Add an extra splash of water if the curry appears too dry and stir in a knob of buter for a glossy finish. Spoon the curry into 2 bowls, scatter over some coriander and serve with the cauliflower parathas alongside. To make the cauliflower paratha dough, sift the flour into a bowl, then add the salt and gradually pour in 80ml–100ml/2½fl oz–3½fl oz water (the amount you need will depend on the flours you are using) mixing with your hands until a dough forms. If it feels dry, add a little more water. To make the cauliflower paratha dough, sift the flour into a bowl, then add the salt and gradually pour in 80ml–100ml/2½fl oz–3½fl oz water (the amount you need will depend on the flours you are using) mixing with your hands until a dough forms. If it feels dry, add a little more water. Tip the dough out on to the work surface and knead until smooth and elastic. Shape into a ball and brush or rub the top with a teaspoon of oil. Cover the bowl with a cloth and leave to rest for 15–20 minutes at room temperature. Tip the dough out on to the work surface and knead until smooth and elastic. Shape into a ball and brush or rub the top with a teaspoon of oil. Cover the bowl with a cloth and leave to rest for 15–20 minutes at room temperature. To make the cauliflower filling, mix the ingredients together in a bowl and set aside. To make the cauliflower filling, mix the ingredients together in a bowl and set aside. To make the curry, cook the aubergine under a very hot grill for 10 minutes, turning regularly until blackened on all sides. (You can also do this carefully over a gas flame.) Leave until cool enough to handle, then strip off the blackened skin and discard. Mash the flesh in a large bowl and set aside. To make the curry, cook the aubergine under a very hot grill for 10 minutes, turning regularly until blackened on all sides. (You can also do this carefully over a gas flame.) Leave until cool enough to handle, then strip off the blackened skin and discard. Mash the flesh in a large bowl and set aside. Heat 2 tablespoons of the oil in a large frying pan over a medium heat and add the cumin seeds. As soon as they start to sizzle, add the garlic and cook for 1 minute, stirring, then add the onion and cook for a further 4–5 minutes, stirring constantly. Heat 2 tablespoons of the oil in a large frying pan over a medium heat and add the cumin seeds. As soon as they start to sizzle, add the garlic and cook for 1 minute, stirring, then add the onion and cook for a further 4–5 minutes, stirring constantly. Once softened, stir in the chillies, chopped tomatoes and coriander and cook for 2–3 minutes more. Stir in the remaining oil, the rest of the spices, salt and the aubergine flesh and cook together over a medium heat for 4–5 minutes, stirring regularly. Keep warm until ready to serve. Once softened, stir in the chillies, chopped tomatoes and coriander and cook for 2–3 minutes more. Stir in the remaining oil, the rest of the spices, salt and the aubergine flesh and cook together over a medium heat for 4–5 minutes, stirring regularly. Keep warm until ready to serve. Meanwhile, divide the paratha dough into 4 balls. Dust the work surface with flour and roll the dough into 4 thin discs, each around 14cm/5½in. Meanwhile, divide the paratha dough into 4 balls. Dust the work surface with flour and roll the dough into 4 thin discs, each around 14cm/5½in. Spread 2 of the discs with the cauliflower filling, leaving a 15mm/⅝in border around the edge. Brush the edges with a little cold water then place the remaining discs on top. Spread 2 of the discs with the cauliflower filling, leaving a 15mm/⅝in border around the edge. Brush the edges with a little cold water then place the remaining discs on top. Press firmly, sprinkle with a little more flour and roll out carefully to 17–19cm/6½–7½in diameter (don't press too hard when rolling or the filling will break through the dough). Press firmly, sprinkle with a little more flour and roll out carefully to 17–19cm/6½–7½in diameter (don't press too hard when rolling or the filling will break through the dough). Heat a large non-stick frying pan over a medium heat and dry fry the parathas, one at a time, for around 40–60 seconds on each side, until small blisters form on the surface of the dough. Put the first paratha on a plate while you cook the second one. Brush generously with oil on both sides and fry again until golden and starting to crisp. Heat a large non-stick frying pan over a medium heat and dry fry the parathas, one at a time, for around 40–60 seconds on each side, until small blisters form on the surface of the dough. Put the first paratha on a plate while you cook the second one. Brush generously with oil on both sides and fry again until golden and starting to crisp. Add an extra splash of water if the curry appears too dry and stir in a knob of buter for a glossy finish. Spoon the curry into 2 bowls, scatter over some coriander and serve with the cauliflower parathas alongside. Add an extra splash of water if the curry appears too dry and stir in a knob of buter for a glossy finish. Spoon the curry into 2 bowls, scatter over some coriander and serve with the cauliflower parathas alongside."
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08dddca6045129e38d14182b6f15bb66835df4f378d7075633be940a11046408
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Healthy banana muffins recipe
An average of 4.7 out of 5 stars from 92 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/banana_muffins_51549_16x9.jpg This healthy banana muffin recipe makes eating cake for breakfast guilt-free! Ripe bananas add sweetness to muffins, so you don't have to use much sugar. Wholemeal flour give the muffins plenty of fibre, keeping you full for longer. Equipment: You will need a six-hole muffin tin. Each muffin provides 206 kcal, 4.5g protein, 30g carbohydrate (of which 13g sugars), 7.5g fat (of which 0.8g saturates), 1g fibre and 0.4g salt. 125g/4½oz wholemeal flour3 tbsp light muscovado sugar2 level tsp baking powder1 medium free-range egg, beaten50g/1¾oz low-fat plain yoghurt 50ml/2fl oz rapeseed oil, plus a little extra for greasing2 ripe bananas (175g/6oz peeled weight), roughly mashed 125g/4½oz wholemeal flour 3 tbsp light muscovado sugar 2 level tsp baking powder 1 medium free-range egg, beaten 50g/1¾oz low-fat plain yoghurt 50ml/2fl oz rapeseed oil, plus a little extra for greasing 2 ripe bananas (175g/6oz peeled weight), roughly mashed Method Preheat the oven to 200C/180C Fan/Gas 6. Line a six-hole muffin tin with muffin cases or grease it. Mix together the flour, sugar and baking powder in a bowl. In a separate bowl, beat together the egg, yoghurt and oil. Make a well in the flour, pour in the liquid and mix well. Stir in the mashed bananas, taking care not over-mix. Spoon the mixture into the prepared cases and bake for 20–30 minutes, or until a skewer inserted into the centre comes out clean. Transfer the muffins to a wire rack to cool. Preheat the oven to 200C/180C Fan/Gas 6. Line a six-hole muffin tin with muffin cases or grease it. Preheat the oven to 200C/180C Fan/Gas 6. Line a six-hole muffin tin with muffin cases or grease it. Mix together the flour, sugar and baking powder in a bowl. In a separate bowl, beat together the egg, yoghurt and oil. Make a well in the flour, pour in the liquid and mix well. Stir in the mashed bananas, taking care not over-mix. Mix together the flour, sugar and baking powder in a bowl. In a separate bowl, beat together the egg, yoghurt and oil. Make a well in the flour, pour in the liquid and mix well. Stir in the mashed bananas, taking care not over-mix. Spoon the mixture into the prepared cases and bake for 20–30 minutes, or until a skewer inserted into the centre comes out clean. Transfer the muffins to a wire rack to cool. Spoon the mixture into the prepared cases and bake for 20–30 minutes, or until a skewer inserted into the centre comes out clean. Transfer the muffins to a wire rack to cool. Recipe tips These muffins freeze well, so make a batch and freeze for up to three months.
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"url": "https://www.bbc.co.uk/food/recipes/banana_muffins_51549",
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"title": "Healthy banana muffins recipe",
"content": "An average of 4.7 out of 5 stars from 92 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/banana_muffins_51549_16x9.jpg This healthy banana muffin recipe makes eating cake for breakfast guilt-free! Ripe bananas add sweetness to muffins, so you don't have to use much sugar. Wholemeal flour give the muffins plenty of fibre, keeping you full for longer. Equipment: You will need a six-hole muffin tin. Each muffin provides 206 kcal, 4.5g protein, 30g carbohydrate (of which 13g sugars), 7.5g fat (of which 0.8g saturates), 1g fibre and 0.4g salt. 125g/4½oz wholemeal flour3 tbsp light muscovado sugar2 level tsp baking powder1 medium free-range egg, beaten50g/1¾oz low-fat plain yoghurt 50ml/2fl oz rapeseed oil, plus a little extra for greasing2 ripe bananas (175g/6oz peeled weight), roughly mashed 125g/4½oz wholemeal flour 3 tbsp light muscovado sugar 2 level tsp baking powder 1 medium free-range egg, beaten 50g/1¾oz low-fat plain yoghurt 50ml/2fl oz rapeseed oil, plus a little extra for greasing 2 ripe bananas (175g/6oz peeled weight), roughly mashed Method Preheat the oven to 200C/180C Fan/Gas 6. Line a six-hole muffin tin with muffin cases or grease it. Mix together the flour, sugar and baking powder in a bowl. In a separate bowl, beat together the egg, yoghurt and oil. Make a well in the flour, pour in the liquid and mix well. Stir in the mashed bananas, taking care not over-mix. Spoon the mixture into the prepared cases and bake for 20–30 minutes, or until a skewer inserted into the centre comes out clean. Transfer the muffins to a wire rack to cool. Preheat the oven to 200C/180C Fan/Gas 6. Line a six-hole muffin tin with muffin cases or grease it. Preheat the oven to 200C/180C Fan/Gas 6. Line a six-hole muffin tin with muffin cases or grease it. Mix together the flour, sugar and baking powder in a bowl. In a separate bowl, beat together the egg, yoghurt and oil. Make a well in the flour, pour in the liquid and mix well. Stir in the mashed bananas, taking care not over-mix. Mix together the flour, sugar and baking powder in a bowl. In a separate bowl, beat together the egg, yoghurt and oil. Make a well in the flour, pour in the liquid and mix well. Stir in the mashed bananas, taking care not over-mix. Spoon the mixture into the prepared cases and bake for 20–30 minutes, or until a skewer inserted into the centre comes out clean. Transfer the muffins to a wire rack to cool. Spoon the mixture into the prepared cases and bake for 20–30 minutes, or until a skewer inserted into the centre comes out clean. Transfer the muffins to a wire rack to cool. Recipe tips These muffins freeze well, so make a batch and freeze for up to three months."
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67ab9644303aeb80ef4006b56d8009dc15737ae5b89fba1b37579ee6039533cd
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Thai fish cakes with sweet dipping sauce recipe
An average of 4.3 out of 5 stars from 3 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/thai_fish_cakes_with_a_37638_16x9.jpg You can make your own Thai red curry paste for these fish cakes if you wish but you can get away with a good-quality bought one. The secret to forming the quite sloppy mixture is wet hands - honest it works. 500g/1lb 2oz skinned and pin-boned halibut fillet, chopped 1 tbsp Thai fish sauce1 dessertspoon Thai red curry paste 1 lime leaf, finely sliced1 thumb-sized piece galangal, chopped finely1 stick lemongrass (the soft bit only), finely sliced1 coriander root and leaves, chopped 1 free-range egg1 tsp grated palm sugar50g/1¾oz snake beans, sliced thinly (alternatively use French beans)½ lime, juice onlyplain flour, for dusting 3 tbsp groundnut oil, for shallow frying 500g/1lb 2oz skinned and pin-boned halibut fillet, chopped 1 tbsp Thai fish sauce 1 dessertspoon Thai red curry paste 1 lime leaf, finely sliced 1 thumb-sized piece galangal, chopped finely 1 stick lemongrass (the soft bit only), finely sliced 1 coriander root and leaves, chopped 1 free-range egg 1 tsp grated palm sugar 50g/1¾oz snake beans, sliced thinly (alternatively use French beans) ½ lime, juice only plain flour, for dusting 3 tbsp groundnut oil, for shallow frying 2 tbsp rice wine vinegar2 tbsp clear honey½ lime, juice only1 tbsp Thai fish sauce100g/3½oz cucumber, skinned, cored and diced50g/1¾oz carrot, finely diced1 shallot, finely diced2 birds’-eye chillies, seeds removed (if liked), sliced thinly 2 tbsp rice wine vinegar 2 tbsp clear honey ½ lime, juice only 1 tbsp Thai fish sauce 100g/3½oz cucumber, skinned, cored and diced 50g/1¾oz carrot, finely diced 1 shallot, finely diced 2 birds’-eye chillies, seeds removed (if liked), sliced thinly Method For the fish cakes, place the fish, fish sauce, red curry paste, lime leaf, galangal, lemongrass, coriander root, egg, palm sugar, beans, and lime juice in a food processor and blend to a paste. Alternatively this can be done in a pestle and mortar – pound the ingredients to a jelly-like paste.Remove and, with damp hands, take a piece about the size of a walnut. Roll it into a ball and then flatten it to a thin disc. Lay on a floured plate. Repeat until all the mixture has been used. Refrigerate until ready to cook.For the dip, beat together the vinegar, honey, two tablespoons of water, the lime juice and fish sauce. Taste and adjust the honey and lime juice to get it sweeter or sourer, however you want it. Add the cucumber, carrot, shallot and chilli. Leave for 30 minutes to an hour for the flavours to develop.Heat the groundnut oil in a frying pan and cook the fish cakes until golden-brown all over – this should take a couple of minutes on either side. For the fish cakes, place the fish, fish sauce, red curry paste, lime leaf, galangal, lemongrass, coriander root, egg, palm sugar, beans, and lime juice in a food processor and blend to a paste. Alternatively this can be done in a pestle and mortar – pound the ingredients to a jelly-like paste. For the fish cakes, place the fish, fish sauce, red curry paste, lime leaf, galangal, lemongrass, coriander root, egg, palm sugar, beans, and lime juice in a food processor and blend to a paste. Alternatively this can be done in a pestle and mortar – pound the ingredients to a jelly-like paste. Remove and, with damp hands, take a piece about the size of a walnut. Roll it into a ball and then flatten it to a thin disc. Lay on a floured plate. Repeat until all the mixture has been used. Refrigerate until ready to cook. Remove and, with damp hands, take a piece about the size of a walnut. Roll it into a ball and then flatten it to a thin disc. Lay on a floured plate. Repeat until all the mixture has been used. Refrigerate until ready to cook. For the dip, beat together the vinegar, honey, two tablespoons of water, the lime juice and fish sauce. Taste and adjust the honey and lime juice to get it sweeter or sourer, however you want it. Add the cucumber, carrot, shallot and chilli. Leave for 30 minutes to an hour for the flavours to develop. For the dip, beat together the vinegar, honey, two tablespoons of water, the lime juice and fish sauce. Taste and adjust the honey and lime juice to get it sweeter or sourer, however you want it. Add the cucumber, carrot, shallot and chilli. Leave for 30 minutes to an hour for the flavours to develop. Heat the groundnut oil in a frying pan and cook the fish cakes until golden-brown all over – this should take a couple of minutes on either side. Heat the groundnut oil in a frying pan and cook the fish cakes until golden-brown all over – this should take a couple of minutes on either side. Recipe tips You can use halibut, sea bass, pollock or coley depending on your budget.
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"lang": "en-GB",
"url": "https://www.bbc.co.uk/food/recipes/thai_fish_cakes_with_a_37638",
"type": "HowTo",
"processing_date": "2025-09-05T00:00:00",
"delivery_version": "v1.0",
"title": "Thai fish cakes with sweet dipping sauce recipe",
"content": "An average of 4.3 out of 5 stars from 3 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/thai_fish_cakes_with_a_37638_16x9.jpg You can make your own Thai red curry paste for these fish cakes if you wish but you can get away with a good-quality bought one. The secret to forming the quite sloppy mixture is wet hands - honest it works. 500g/1lb 2oz skinned and pin-boned halibut fillet, chopped 1 tbsp Thai fish sauce1 dessertspoon Thai red curry paste 1 lime leaf, finely sliced1 thumb-sized piece galangal, chopped finely1 stick lemongrass (the soft bit only), finely sliced1 coriander root and leaves, chopped 1 free-range egg1 tsp grated palm sugar50g/1¾oz snake beans, sliced thinly (alternatively use French beans)½ lime, juice onlyplain flour, for dusting 3 tbsp groundnut oil, for shallow frying 500g/1lb 2oz skinned and pin-boned halibut fillet, chopped 1 tbsp Thai fish sauce 1 dessertspoon Thai red curry paste 1 lime leaf, finely sliced 1 thumb-sized piece galangal, chopped finely 1 stick lemongrass (the soft bit only), finely sliced 1 coriander root and leaves, chopped 1 free-range egg 1 tsp grated palm sugar 50g/1¾oz snake beans, sliced thinly (alternatively use French beans) ½ lime, juice only plain flour, for dusting 3 tbsp groundnut oil, for shallow frying 2 tbsp rice wine vinegar2 tbsp clear honey½ lime, juice only1 tbsp Thai fish sauce100g/3½oz cucumber, skinned, cored and diced50g/1¾oz carrot, finely diced1 shallot, finely diced2 birds’-eye chillies, seeds removed (if liked), sliced thinly 2 tbsp rice wine vinegar 2 tbsp clear honey ½ lime, juice only 1 tbsp Thai fish sauce 100g/3½oz cucumber, skinned, cored and diced 50g/1¾oz carrot, finely diced 1 shallot, finely diced 2 birds’-eye chillies, seeds removed (if liked), sliced thinly Method For the fish cakes, place the fish, fish sauce, red curry paste, lime leaf, galangal, lemongrass, coriander root, egg, palm sugar, beans, and lime juice in a food processor and blend to a paste. Alternatively this can be done in a pestle and mortar – pound the ingredients to a jelly-like paste.Remove and, with damp hands, take a piece about the size of a walnut. Roll it into a ball and then flatten it to a thin disc. Lay on a floured plate. Repeat until all the mixture has been used. Refrigerate until ready to cook.For the dip, beat together the vinegar, honey, two tablespoons of water, the lime juice and fish sauce. Taste and adjust the honey and lime juice to get it sweeter or sourer, however you want it. Add the cucumber, carrot, shallot and chilli. Leave for 30 minutes to an hour for the flavours to develop.Heat the groundnut oil in a frying pan and cook the fish cakes until golden-brown all over – this should take a couple of minutes on either side. For the fish cakes, place the fish, fish sauce, red curry paste, lime leaf, galangal, lemongrass, coriander root, egg, palm sugar, beans, and lime juice in a food processor and blend to a paste. Alternatively this can be done in a pestle and mortar – pound the ingredients to a jelly-like paste. For the fish cakes, place the fish, fish sauce, red curry paste, lime leaf, galangal, lemongrass, coriander root, egg, palm sugar, beans, and lime juice in a food processor and blend to a paste. Alternatively this can be done in a pestle and mortar – pound the ingredients to a jelly-like paste. Remove and, with damp hands, take a piece about the size of a walnut. Roll it into a ball and then flatten it to a thin disc. Lay on a floured plate. Repeat until all the mixture has been used. Refrigerate until ready to cook. Remove and, with damp hands, take a piece about the size of a walnut. Roll it into a ball and then flatten it to a thin disc. Lay on a floured plate. Repeat until all the mixture has been used. Refrigerate until ready to cook. For the dip, beat together the vinegar, honey, two tablespoons of water, the lime juice and fish sauce. Taste and adjust the honey and lime juice to get it sweeter or sourer, however you want it. Add the cucumber, carrot, shallot and chilli. Leave for 30 minutes to an hour for the flavours to develop. For the dip, beat together the vinegar, honey, two tablespoons of water, the lime juice and fish sauce. Taste and adjust the honey and lime juice to get it sweeter or sourer, however you want it. Add the cucumber, carrot, shallot and chilli. Leave for 30 minutes to an hour for the flavours to develop. Heat the groundnut oil in a frying pan and cook the fish cakes until golden-brown all over – this should take a couple of minutes on either side. Heat the groundnut oil in a frying pan and cook the fish cakes until golden-brown all over – this should take a couple of minutes on either side. Recipe tips You can use halibut, sea bass, pollock or coley depending on your budget."
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"subdomain": "Recipes"
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70e3c57f4bdd10d950aa600a34a5b8f71b53e7d630291ad54ce1079952abe123
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Vegan Thai red curry recipe
An average of 4.8 out of 5 stars from 9 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/redvegetablecurry_72803_16x9.jpg This easy vegan Thai curry is hot and spicy, but fragrant and soothing. Feel free to customise with seasonal vegetables. Each serving provides 280 kcal, 4.5g protein, 18g carbohydrate (of which 12g sugars), 20g fat (of which 15g saturates), 5.5g fibre and 0.2g salt. 400ml tin coconut milk100ml/3½fl oz vegetable stock125g/4½oz peeled and cubed sweet potatoes125g/4½oz peeled and cubed pumpkin1 bunch spring onions, finely chopped125g/4½oz French beans125g/4½oz courgette, cut into chunks 400ml tin coconut milk 100ml/3½fl oz vegetable stock 125g/4½oz peeled and cubed sweet potatoes 125g/4½oz peeled and cubed pumpkin 1 bunch spring onions, finely chopped 125g/4½oz French beans 125g/4½oz courgette, cut into chunks 10 black peppercorns2 tsp cumin seeds2 tsp coriander seeds4 red bird's-eye chillies5 shallots2 garlic cloves, crushed2cm/½in piece fresh ginger, peeled 3 stalks lemongrass1 lime, finely grated zest onlypinch ground cinnamon½ tsp turmericsplash vegetable oilsplash chilli oil1 tbsp sugarsalt2 tbsp vegetable oil, for frying 10 black peppercorns 2 tsp cumin seeds 2 tsp coriander seeds 4 red bird's-eye chillies 5 shallots 2 garlic cloves, crushed 2cm/½in piece fresh ginger, peeled 3 stalks lemongrass 1 lime, finely grated zest only pinch ground cinnamon ½ tsp turmeric splash vegetable oil splash chilli oil 1 tbsp sugar salt 2 tbsp vegetable oil, for frying basmati rice, cookedfresh corianderlime wedges1 red chilli, thinly sliced basmati rice, cooked fresh coriander lime wedges 1 red chilli, thinly sliced Method To make the curry paste, dry-fry the peppercorns, cumin and coriander seeds until fragrant, then grind them in a mortar and pestle. Put them with all the other paste ingredients, except the oil, into a food processor and blend until smooth (it takes a good 5 minutes).Warm the oil in a pan and add 4 good spoonfuls of paste (1 per person). Cook on a low heat until it becomes fragrant. Turn up the heat to high, add the coconut milk and stock and bring to the boil. Simmer for 3 minutes.Add the sweet potatoes, pumpkin and spring onions and simmer for 5 minutes. Add the French beans and courgette and simmer for a further 5 minutes, or until the vegetables are just tender.Meanwhile, chop some coriander and stir it through the rice. Garnish the curry with the chilli and a sprig of coriander and serve it with the rice. To make the curry paste, dry-fry the peppercorns, cumin and coriander seeds until fragrant, then grind them in a mortar and pestle. To make the curry paste, dry-fry the peppercorns, cumin and coriander seeds until fragrant, then grind them in a mortar and pestle. Put them with all the other paste ingredients, except the oil, into a food processor and blend until smooth (it takes a good 5 minutes). Put them with all the other paste ingredients, except the oil, into a food processor and blend until smooth (it takes a good 5 minutes). Warm the oil in a pan and add 4 good spoonfuls of paste (1 per person). Cook on a low heat until it becomes fragrant. Turn up the heat to high, add the coconut milk and stock and bring to the boil. Simmer for 3 minutes. Warm the oil in a pan and add 4 good spoonfuls of paste (1 per person). Cook on a low heat until it becomes fragrant. Turn up the heat to high, add the coconut milk and stock and bring to the boil. Simmer for 3 minutes. Add the sweet potatoes, pumpkin and spring onions and simmer for 5 minutes. Add the French beans and courgette and simmer for a further 5 minutes, or until the vegetables are just tender. Add the sweet potatoes, pumpkin and spring onions and simmer for 5 minutes. Add the French beans and courgette and simmer for a further 5 minutes, or until the vegetables are just tender. Meanwhile, chop some coriander and stir it through the rice. Garnish the curry with the chilli and a sprig of coriander and serve it with the rice. Meanwhile, chop some coriander and stir it through the rice. Garnish the curry with the chilli and a sprig of coriander and serve it with the rice.
|
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"url": "https://www.bbc.co.uk/food/recipes/redvegetablecurry_72803",
"type": "HowTo",
"processing_date": "2025-09-05T00:00:00",
"delivery_version": "v1.0",
"title": "Vegan Thai red curry recipe",
"content": "An average of 4.8 out of 5 stars from 9 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/redvegetablecurry_72803_16x9.jpg This easy vegan Thai curry is hot and spicy, but fragrant and soothing. Feel free to customise with seasonal vegetables. Each serving provides 280 kcal, 4.5g protein, 18g carbohydrate (of which 12g sugars), 20g fat (of which 15g saturates), 5.5g fibre and 0.2g salt. 400ml tin coconut milk100ml/3½fl oz vegetable stock125g/4½oz peeled and cubed sweet potatoes125g/4½oz peeled and cubed pumpkin1 bunch spring onions, finely chopped125g/4½oz French beans125g/4½oz courgette, cut into chunks 400ml tin coconut milk 100ml/3½fl oz vegetable stock 125g/4½oz peeled and cubed sweet potatoes 125g/4½oz peeled and cubed pumpkin 1 bunch spring onions, finely chopped 125g/4½oz French beans 125g/4½oz courgette, cut into chunks 10 black peppercorns2 tsp cumin seeds2 tsp coriander seeds4 red bird's-eye chillies5 shallots2 garlic cloves, crushed2cm/½in piece fresh ginger, peeled 3 stalks lemongrass1 lime, finely grated zest onlypinch ground cinnamon½ tsp turmericsplash vegetable oilsplash chilli oil1 tbsp sugarsalt2 tbsp vegetable oil, for frying 10 black peppercorns 2 tsp cumin seeds 2 tsp coriander seeds 4 red bird's-eye chillies 5 shallots 2 garlic cloves, crushed 2cm/½in piece fresh ginger, peeled 3 stalks lemongrass 1 lime, finely grated zest only pinch ground cinnamon ½ tsp turmeric splash vegetable oil splash chilli oil 1 tbsp sugar salt 2 tbsp vegetable oil, for frying basmati rice, cookedfresh corianderlime wedges1 red chilli, thinly sliced basmati rice, cooked fresh coriander lime wedges 1 red chilli, thinly sliced Method To make the curry paste, dry-fry the peppercorns, cumin and coriander seeds until fragrant, then grind them in a mortar and pestle. Put them with all the other paste ingredients, except the oil, into a food processor and blend until smooth (it takes a good 5 minutes).Warm the oil in a pan and add 4 good spoonfuls of paste (1 per person). Cook on a low heat until it becomes fragrant. Turn up the heat to high, add the coconut milk and stock and bring to the boil. Simmer for 3 minutes.Add the sweet potatoes, pumpkin and spring onions and simmer for 5 minutes. Add the French beans and courgette and simmer for a further 5 minutes, or until the vegetables are just tender.Meanwhile, chop some coriander and stir it through the rice. Garnish the curry with the chilli and a sprig of coriander and serve it with the rice. To make the curry paste, dry-fry the peppercorns, cumin and coriander seeds until fragrant, then grind them in a mortar and pestle. To make the curry paste, dry-fry the peppercorns, cumin and coriander seeds until fragrant, then grind them in a mortar and pestle. Put them with all the other paste ingredients, except the oil, into a food processor and blend until smooth (it takes a good 5 minutes). Put them with all the other paste ingredients, except the oil, into a food processor and blend until smooth (it takes a good 5 minutes). Warm the oil in a pan and add 4 good spoonfuls of paste (1 per person). Cook on a low heat until it becomes fragrant. Turn up the heat to high, add the coconut milk and stock and bring to the boil. Simmer for 3 minutes. Warm the oil in a pan and add 4 good spoonfuls of paste (1 per person). Cook on a low heat until it becomes fragrant. Turn up the heat to high, add the coconut milk and stock and bring to the boil. Simmer for 3 minutes. Add the sweet potatoes, pumpkin and spring onions and simmer for 5 minutes. Add the French beans and courgette and simmer for a further 5 minutes, or until the vegetables are just tender. Add the sweet potatoes, pumpkin and spring onions and simmer for 5 minutes. Add the French beans and courgette and simmer for a further 5 minutes, or until the vegetables are just tender. Meanwhile, chop some coriander and stir it through the rice. Garnish the curry with the chilli and a sprig of coriander and serve it with the rice. Meanwhile, chop some coriander and stir it through the rice. Garnish the curry with the chilli and a sprig of coriander and serve it with the rice."
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"domain": "Food & Cooking",
"subdomain": "Recipes"
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"$oid": "68baca77eb3bdbfd0cbff69b"
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9db678e9706c2b41021444f82aad3fbc422bf78d954bbb2b952abe6666def26a
|
Tom Kerridge's slow-cooked lamb shoulder recipe
An average of 4.7 out of 5 stars from 66 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_832/recipes/slow_cooked_lamb_26033_16x9.jpg This is a great dish to cook when you have guests for Sunday lunch – just stick it in the oven and forget about it. The slow cook allows the meat to tenderise slowly and evenly, and you could cook it for even longer than the recipe states if you prefer. 3 medium onions, thinly sliced6 large waxy potatoes, peeled and thinly sliced1 bunch thyme, leaves pickedsalt and black pepper1 whole lamb shoulder1 garlic bulb, peeled and separated into cloves568ml/1 pint chicken stockcooked French beans (or other green vegetables), to serve 3 medium onions, thinly sliced 6 large waxy potatoes, peeled and thinly sliced 1 bunch thyme, leaves picked salt and black pepper 1 whole lamb shoulder 1 garlic bulb, peeled and separated into cloves 568ml/1 pint chicken stock cooked French beans (or other green vegetables), to serve Method Preheat the oven to 130C/275F/Gas 1.In a bowl combine the onions, potatoes and thyme. Season with salt and pepper.Layer the potatoes and onions in a roasting tin and place the lamb on top skin-side up.Cut small incisions in the lamb using a small knife and stick the whole garlic cloves in the holes, pushing them into the meat to prevent them burning while the meat cooks.Pour the chicken stock over and place in the oven for 4-5 hours, or until the potatoes are crisp on top and soft inside.When cooked, remove the lamb from the oven, cover with aluminium foil and set aside to rest for 20 minutes.Serve with French beans (or any green vegetable of your choice). Preheat the oven to 130C/275F/Gas 1. Preheat the oven to 130C/275F/Gas 1. In a bowl combine the onions, potatoes and thyme. Season with salt and pepper. In a bowl combine the onions, potatoes and thyme. Season with salt and pepper. Layer the potatoes and onions in a roasting tin and place the lamb on top skin-side up. Layer the potatoes and onions in a roasting tin and place the lamb on top skin-side up. Cut small incisions in the lamb using a small knife and stick the whole garlic cloves in the holes, pushing them into the meat to prevent them burning while the meat cooks. Cut small incisions in the lamb using a small knife and stick the whole garlic cloves in the holes, pushing them into the meat to prevent them burning while the meat cooks. Pour the chicken stock over and place in the oven for 4-5 hours, or until the potatoes are crisp on top and soft inside. Pour the chicken stock over and place in the oven for 4-5 hours, or until the potatoes are crisp on top and soft inside. When cooked, remove the lamb from the oven, cover with aluminium foil and set aside to rest for 20 minutes. When cooked, remove the lamb from the oven, cover with aluminium foil and set aside to rest for 20 minutes. Serve with French beans (or any green vegetable of your choice). Serve with French beans (or any green vegetable of your choice).
|
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"url": "https://www.bbc.co.uk/food/recipes/slow_cooked_lamb_26033",
"type": "HowTo",
"processing_date": "2025-09-05T00:00:00",
"delivery_version": "v1.0",
"title": "Tom Kerridge's slow-cooked lamb shoulder recipe",
"content": "An average of 4.7 out of 5 stars from 66 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_832/recipes/slow_cooked_lamb_26033_16x9.jpg This is a great dish to cook when you have guests for Sunday lunch – just stick it in the oven and forget about it. The slow cook allows the meat to tenderise slowly and evenly, and you could cook it for even longer than the recipe states if you prefer. 3 medium onions, thinly sliced6 large waxy potatoes, peeled and thinly sliced1 bunch thyme, leaves pickedsalt and black pepper1 whole lamb shoulder1 garlic bulb, peeled and separated into cloves568ml/1 pint chicken stockcooked French beans (or other green vegetables), to serve 3 medium onions, thinly sliced 6 large waxy potatoes, peeled and thinly sliced 1 bunch thyme, leaves picked salt and black pepper 1 whole lamb shoulder 1 garlic bulb, peeled and separated into cloves 568ml/1 pint chicken stock cooked French beans (or other green vegetables), to serve Method Preheat the oven to 130C/275F/Gas 1.In a bowl combine the onions, potatoes and thyme. Season with salt and pepper.Layer the potatoes and onions in a roasting tin and place the lamb on top skin-side up.Cut small incisions in the lamb using a small knife and stick the whole garlic cloves in the holes, pushing them into the meat to prevent them burning while the meat cooks.Pour the chicken stock over and place in the oven for 4-5 hours, or until the potatoes are crisp on top and soft inside.When cooked, remove the lamb from the oven, cover with aluminium foil and set aside to rest for 20 minutes.Serve with French beans (or any green vegetable of your choice). Preheat the oven to 130C/275F/Gas 1. Preheat the oven to 130C/275F/Gas 1. In a bowl combine the onions, potatoes and thyme. Season with salt and pepper. In a bowl combine the onions, potatoes and thyme. Season with salt and pepper. Layer the potatoes and onions in a roasting tin and place the lamb on top skin-side up. Layer the potatoes and onions in a roasting tin and place the lamb on top skin-side up. Cut small incisions in the lamb using a small knife and stick the whole garlic cloves in the holes, pushing them into the meat to prevent them burning while the meat cooks. Cut small incisions in the lamb using a small knife and stick the whole garlic cloves in the holes, pushing them into the meat to prevent them burning while the meat cooks. Pour the chicken stock over and place in the oven for 4-5 hours, or until the potatoes are crisp on top and soft inside. Pour the chicken stock over and place in the oven for 4-5 hours, or until the potatoes are crisp on top and soft inside. When cooked, remove the lamb from the oven, cover with aluminium foil and set aside to rest for 20 minutes. When cooked, remove the lamb from the oven, cover with aluminium foil and set aside to rest for 20 minutes. Serve with French beans (or any green vegetable of your choice). Serve with French beans (or any green vegetable of your choice)."
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241c5480d0f2f518ae3a24e8c19ab484d8463779fbaa4958466fba6b6f69eb79
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Rack of lamb with sauce paloise recipe
An average of 0.0 out of 5 stars from 0 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/rack_of_lamb_with_sauce_31777_16x9.jpg A lamb recipe inspired by Rick Stein! A traditional herb crust, creamy sauce and greens. You can't get more spring classic than that. 2 anchovies, roughly chopped2 tbsp chopped fresh flatleaf parsley ½ tbsp chopped fresh mint 1 garlic clove, crushed50g/1¾oz unsalted butter 75g/2¾oz breadcrumbs 2 anchovies, roughly chopped 2 tbsp chopped fresh flatleaf parsley ½ tbsp chopped fresh mint 1 garlic clove, crushed 50g/1¾oz unsalted butter 75g/2¾oz breadcrumbs 1 x 6-bone rack of lamb, fat scored1 tbsp dark French mustard 1 x 6-bone rack of lamb, fat scored 1 tbsp dark French mustard 125ml/4fl oz white wine 1 lemon, juice only1 banana shallot, finely choppedfew fresh thyme sprigs, leaves removed4 black peppercorns 1 bay leaf 3 free-range egg yolks 125g/4½oz unsalted butter, melted1 tbsp chopped fresh mintsalt and freshly ground black pepper 125ml/4fl oz white wine 1 lemon, juice only 1 banana shallot, finely chopped few fresh thyme sprigs, leaves removed 4 black peppercorns 1 bay leaf 3 free-range egg yolks 125g/4½oz unsalted butter, melted 1 tbsp chopped fresh mint salt and freshly ground black pepper 2 baby fennel, trimmed and cut in half3 baby leeks, trimmed and sliced into three10 French beans, trimmed and left whole40g/1½oz unsalted butter pinch salt 2 baby fennel, trimmed and cut in half 3 baby leeks, trimmed and sliced into three 10 French beans, trimmed and left whole 40g/1½oz unsalted butter pinch salt Method To make the crust, blend all of the ingredients together in a blender or food processor. Put the herb mix between two sheets of greaseproof paper, and flatten using a rolling pin to the thickness of a 1 pound coin. Chill in the fridge for at least an hour. Cut to fit the shape of the top of the rack. To make the lamb, preheat the oven to 200C/180C Fan/Gas 6. Heat an oven-proof frying pan over a medium heat and add the rack of lamb, fat side down to render the fat. Reduce to a low heat and cook for 5 minutes. Place the pan in the oven for 10 minutes. Remove from the oven and carefully brush the lamb with the mustard and press the herb crust firmly on top. Put the lamb in a roasting tin and roast in the pre-heated over for 10–15 minutes until pink. Remove from the oven and leave to rest for 10–15 minutes before serving. Meanwhile, to make the sauce paloise, place the white wine, lemon, shallot, thyme, peppercorns and bay leaf in a saucepan and cook until reduced by half. Strain the mixture, then place back in the pan. Whisk in the egg yolks over low heat until thickened then slowly whisk in the melted butter. Remove from the heat and season to taste with salt and pepper. Stir in the mint.To make the vegetables, simmer the vegetables in the butter and boiling salted water in a saucepan until cooked and glazed. This will take 8–10 minutes. Keep warm. Spoon the sauce between two plates and top with the rack of lamb, halved. Serve alongside the cooked vegetables. To make the crust, blend all of the ingredients together in a blender or food processor. To make the crust, blend all of the ingredients together in a blender or food processor. Put the herb mix between two sheets of greaseproof paper, and flatten using a rolling pin to the thickness of a 1 pound coin. Chill in the fridge for at least an hour. Cut to fit the shape of the top of the rack. Put the herb mix between two sheets of greaseproof paper, and flatten using a rolling pin to the thickness of a 1 pound coin. Chill in the fridge for at least an hour. Cut to fit the shape of the top of the rack. To make the lamb, preheat the oven to 200C/180C Fan/Gas 6. To make the lamb, preheat the oven to 200C/180C Fan/Gas 6. Heat an oven-proof frying pan over a medium heat and add the rack of lamb, fat side down to render the fat. Reduce to a low heat and cook for 5 minutes. Place the pan in the oven for 10 minutes. Heat an oven-proof frying pan over a medium heat and add the rack of lamb, fat side down to render the fat. Reduce to a low heat and cook for 5 minutes. Place the pan in the oven for 10 minutes. Remove from the oven and carefully brush the lamb with the mustard and press the herb crust firmly on top. Put the lamb in a roasting tin and roast in the pre-heated over for 10–15 minutes until pink. Remove from the oven and leave to rest for 10–15 minutes before serving. Remove from the oven and carefully brush the lamb with the mustard and press the herb crust firmly on top. Put the lamb in a roasting tin and roast in the pre-heated over for 10–15 minutes until pink. Remove from the oven and leave to rest for 10–15 minutes before serving. Meanwhile, to make the sauce paloise, place the white wine, lemon, shallot, thyme, peppercorns and bay leaf in a saucepan and cook until reduced by half. Meanwhile, to make the sauce paloise, place the white wine, lemon, shallot, thyme, peppercorns and bay leaf in a saucepan and cook until reduced by half. Strain the mixture, then place back in the pan. Whisk in the egg yolks over low heat until thickened then slowly whisk in the melted butter. Remove from the heat and season to taste with salt and pepper. Stir in the mint. Strain the mixture, then place back in the pan. Whisk in the egg yolks over low heat until thickened then slowly whisk in the melted butter. Remove from the heat and season to taste with salt and pepper. Stir in the mint. To make the vegetables, simmer the vegetables in the butter and boiling salted water in a saucepan until cooked and glazed. This will take 8–10 minutes. Keep warm. To make the vegetables, simmer the vegetables in the butter and boiling salted water in a saucepan until cooked and glazed. This will take 8–10 minutes. Keep warm. Spoon the sauce between two plates and top with the rack of lamb, halved. Serve alongside the cooked vegetables. Spoon the sauce between two plates and top with the rack of lamb, halved. Serve alongside the cooked vegetables.
|
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"delivery_version": "v1.0",
"title": "Rack of lamb with sauce paloise recipe",
"content": "An average of 0.0 out of 5 stars from 0 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/rack_of_lamb_with_sauce_31777_16x9.jpg A lamb recipe inspired by Rick Stein! A traditional herb crust, creamy sauce and greens. You can't get more spring classic than that. 2 anchovies, roughly chopped2 tbsp chopped fresh flatleaf parsley ½ tbsp chopped fresh mint 1 garlic clove, crushed50g/1¾oz unsalted butter 75g/2¾oz breadcrumbs 2 anchovies, roughly chopped 2 tbsp chopped fresh flatleaf parsley ½ tbsp chopped fresh mint 1 garlic clove, crushed 50g/1¾oz unsalted butter 75g/2¾oz breadcrumbs 1 x 6-bone rack of lamb, fat scored1 tbsp dark French mustard 1 x 6-bone rack of lamb, fat scored 1 tbsp dark French mustard 125ml/4fl oz white wine 1 lemon, juice only1 banana shallot, finely choppedfew fresh thyme sprigs, leaves removed4 black peppercorns 1 bay leaf 3 free-range egg yolks 125g/4½oz unsalted butter, melted1 tbsp chopped fresh mintsalt and freshly ground black pepper 125ml/4fl oz white wine 1 lemon, juice only 1 banana shallot, finely chopped few fresh thyme sprigs, leaves removed 4 black peppercorns 1 bay leaf 3 free-range egg yolks 125g/4½oz unsalted butter, melted 1 tbsp chopped fresh mint salt and freshly ground black pepper 2 baby fennel, trimmed and cut in half3 baby leeks, trimmed and sliced into three10 French beans, trimmed and left whole40g/1½oz unsalted butter pinch salt 2 baby fennel, trimmed and cut in half 3 baby leeks, trimmed and sliced into three 10 French beans, trimmed and left whole 40g/1½oz unsalted butter pinch salt Method To make the crust, blend all of the ingredients together in a blender or food processor. Put the herb mix between two sheets of greaseproof paper, and flatten using a rolling pin to the thickness of a 1 pound coin. Chill in the fridge for at least an hour. Cut to fit the shape of the top of the rack. To make the lamb, preheat the oven to 200C/180C Fan/Gas 6. Heat an oven-proof frying pan over a medium heat and add the rack of lamb, fat side down to render the fat. Reduce to a low heat and cook for 5 minutes. Place the pan in the oven for 10 minutes. Remove from the oven and carefully brush the lamb with the mustard and press the herb crust firmly on top. Put the lamb in a roasting tin and roast in the pre-heated over for 10–15 minutes until pink. Remove from the oven and leave to rest for 10–15 minutes before serving. Meanwhile, to make the sauce paloise, place the white wine, lemon, shallot, thyme, peppercorns and bay leaf in a saucepan and cook until reduced by half. Strain the mixture, then place back in the pan. Whisk in the egg yolks over low heat until thickened then slowly whisk in the melted butter. Remove from the heat and season to taste with salt and pepper. Stir in the mint.To make the vegetables, simmer the vegetables in the butter and boiling salted water in a saucepan until cooked and glazed. This will take 8–10 minutes. Keep warm. Spoon the sauce between two plates and top with the rack of lamb, halved. Serve alongside the cooked vegetables. To make the crust, blend all of the ingredients together in a blender or food processor. To make the crust, blend all of the ingredients together in a blender or food processor. Put the herb mix between two sheets of greaseproof paper, and flatten using a rolling pin to the thickness of a 1 pound coin. Chill in the fridge for at least an hour. Cut to fit the shape of the top of the rack. Put the herb mix between two sheets of greaseproof paper, and flatten using a rolling pin to the thickness of a 1 pound coin. Chill in the fridge for at least an hour. Cut to fit the shape of the top of the rack. To make the lamb, preheat the oven to 200C/180C Fan/Gas 6. To make the lamb, preheat the oven to 200C/180C Fan/Gas 6. Heat an oven-proof frying pan over a medium heat and add the rack of lamb, fat side down to render the fat. Reduce to a low heat and cook for 5 minutes. Place the pan in the oven for 10 minutes. Heat an oven-proof frying pan over a medium heat and add the rack of lamb, fat side down to render the fat. Reduce to a low heat and cook for 5 minutes. Place the pan in the oven for 10 minutes. Remove from the oven and carefully brush the lamb with the mustard and press the herb crust firmly on top. Put the lamb in a roasting tin and roast in the pre-heated over for 10–15 minutes until pink. Remove from the oven and leave to rest for 10–15 minutes before serving. Remove from the oven and carefully brush the lamb with the mustard and press the herb crust firmly on top. Put the lamb in a roasting tin and roast in the pre-heated over for 10–15 minutes until pink. Remove from the oven and leave to rest for 10–15 minutes before serving. Meanwhile, to make the sauce paloise, place the white wine, lemon, shallot, thyme, peppercorns and bay leaf in a saucepan and cook until reduced by half. Meanwhile, to make the sauce paloise, place the white wine, lemon, shallot, thyme, peppercorns and bay leaf in a saucepan and cook until reduced by half. Strain the mixture, then place back in the pan. Whisk in the egg yolks over low heat until thickened then slowly whisk in the melted butter. Remove from the heat and season to taste with salt and pepper. Stir in the mint. Strain the mixture, then place back in the pan. Whisk in the egg yolks over low heat until thickened then slowly whisk in the melted butter. Remove from the heat and season to taste with salt and pepper. Stir in the mint. To make the vegetables, simmer the vegetables in the butter and boiling salted water in a saucepan until cooked and glazed. This will take 8–10 minutes. Keep warm. To make the vegetables, simmer the vegetables in the butter and boiling salted water in a saucepan until cooked and glazed. This will take 8–10 minutes. Keep warm. Spoon the sauce between two plates and top with the rack of lamb, halved. Serve alongside the cooked vegetables. Spoon the sauce between two plates and top with the rack of lamb, halved. Serve alongside the cooked vegetables."
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Kids' easy omelette recipe
An average of 4.9 out of 5 stars from 14 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/baileys_breakfast_24338_16x9.jpg This easy kids omelette is perfect for introducing the children to the kitchen.Try it with cheese, ham or veggies. 3 free-range eggs1 tbsp milk1 tsp butter1 tomato, finely chopped2 tbsp grated cheddar1 tbsp finely chopped fresh parsley or 1 tsp dried parsley2 thin slices good-quality hamsalt and pepper 3 free-range eggs 1 tbsp milk 1 tsp butter 1 tomato, finely chopped 2 tbsp grated cheddar 1 tbsp finely chopped fresh parsley or 1 tsp dried parsley 2 thin slices good-quality ham salt and pepper Method Take your eggs and crack them into a bowl – don’t put them directly into the pan as you need to mix them first! Add a pinch of salt and pepper to the eggs and stir in the milk. Beat the eggs with a fork, first use the fork to break the yolks of the eggs (this makes beating the eggs easier). Then tip the bowl gently and using a fork in a circular motion beat the eggs until the yolks and whites are combined and the mixture has an even colour.Bring your pan to a high heat and add the butter. Pour in your egg mixture and cook on a high heat for 2 minutes, making sure that the mixture is spread out evenly. Reduce the heat.As the egg begins to set, use a spatula to push the set egg towards the omelette centre, tilting the pan so the runny egg fills the space. Add the tomatoes and most of the cheese and parsley. Arrange the ham on top. Cook the omelette for another minute, then loosen the edges with a spatula. Slide the omelette from the pan onto a warmed plate, tilting the pan so that the omelette folds nicely on the plate.Sprinkle with the remaining cheese and parsley, then serve. Take your eggs and crack them into a bowl – don’t put them directly into the pan as you need to mix them first! Add a pinch of salt and pepper to the eggs and stir in the milk. Take your eggs and crack them into a bowl – don’t put them directly into the pan as you need to mix them first! Add a pinch of salt and pepper to the eggs and stir in the milk. Beat the eggs with a fork, first use the fork to break the yolks of the eggs (this makes beating the eggs easier). Then tip the bowl gently and using a fork in a circular motion beat the eggs until the yolks and whites are combined and the mixture has an even colour. Beat the eggs with a fork, first use the fork to break the yolks of the eggs (this makes beating the eggs easier). Then tip the bowl gently and using a fork in a circular motion beat the eggs until the yolks and whites are combined and the mixture has an even colour. Bring your pan to a high heat and add the butter. Pour in your egg mixture and cook on a high heat for 2 minutes, making sure that the mixture is spread out evenly. Reduce the heat. Bring your pan to a high heat and add the butter. Pour in your egg mixture and cook on a high heat for 2 minutes, making sure that the mixture is spread out evenly. Reduce the heat. As the egg begins to set, use a spatula to push the set egg towards the omelette centre, tilting the pan so the runny egg fills the space. Add the tomatoes and most of the cheese and parsley. Arrange the ham on top. As the egg begins to set, use a spatula to push the set egg towards the omelette centre, tilting the pan so the runny egg fills the space. Add the tomatoes and most of the cheese and parsley. Arrange the ham on top. Cook the omelette for another minute, then loosen the edges with a spatula. Slide the omelette from the pan onto a warmed plate, tilting the pan so that the omelette folds nicely on the plate. Cook the omelette for another minute, then loosen the edges with a spatula. Slide the omelette from the pan onto a warmed plate, tilting the pan so that the omelette folds nicely on the plate. Sprinkle with the remaining cheese and parsley, then serve. Sprinkle with the remaining cheese and parsley, then serve. Recipe tips Remember to always wash your hands before cooking. To crack an egg, hold the egg in one hand and tap it gently on a work surface. You only need to dent the shell. Don’t tap too hard, or you’ll shatter the egg, break the yolk, and end up with shell pieces in your bowl. If a piece of eggshell falls into the egg mixture, use the eggshell to nudge it up the side of the bowl and out.
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"title": "Kids' easy omelette recipe",
"content": "An average of 4.9 out of 5 stars from 14 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/baileys_breakfast_24338_16x9.jpg This easy kids omelette is perfect for introducing the children to the kitchen.Try it with cheese, ham or veggies. 3 free-range eggs1 tbsp milk1 tsp butter1 tomato, finely chopped2 tbsp grated cheddar1 tbsp finely chopped fresh parsley or 1 tsp dried parsley2 thin slices good-quality hamsalt and pepper 3 free-range eggs 1 tbsp milk 1 tsp butter 1 tomato, finely chopped 2 tbsp grated cheddar 1 tbsp finely chopped fresh parsley or 1 tsp dried parsley 2 thin slices good-quality ham salt and pepper Method Take your eggs and crack them into a bowl – don’t put them directly into the pan as you need to mix them first! Add a pinch of salt and pepper to the eggs and stir in the milk. Beat the eggs with a fork, first use the fork to break the yolks of the eggs (this makes beating the eggs easier). Then tip the bowl gently and using a fork in a circular motion beat the eggs until the yolks and whites are combined and the mixture has an even colour.Bring your pan to a high heat and add the butter. Pour in your egg mixture and cook on a high heat for 2 minutes, making sure that the mixture is spread out evenly. Reduce the heat.As the egg begins to set, use a spatula to push the set egg towards the omelette centre, tilting the pan so the runny egg fills the space. Add the tomatoes and most of the cheese and parsley. Arrange the ham on top. Cook the omelette for another minute, then loosen the edges with a spatula. Slide the omelette from the pan onto a warmed plate, tilting the pan so that the omelette folds nicely on the plate.Sprinkle with the remaining cheese and parsley, then serve. Take your eggs and crack them into a bowl – don’t put them directly into the pan as you need to mix them first! Add a pinch of salt and pepper to the eggs and stir in the milk. Take your eggs and crack them into a bowl – don’t put them directly into the pan as you need to mix them first! Add a pinch of salt and pepper to the eggs and stir in the milk. Beat the eggs with a fork, first use the fork to break the yolks of the eggs (this makes beating the eggs easier). Then tip the bowl gently and using a fork in a circular motion beat the eggs until the yolks and whites are combined and the mixture has an even colour. Beat the eggs with a fork, first use the fork to break the yolks of the eggs (this makes beating the eggs easier). Then tip the bowl gently and using a fork in a circular motion beat the eggs until the yolks and whites are combined and the mixture has an even colour. Bring your pan to a high heat and add the butter. Pour in your egg mixture and cook on a high heat for 2 minutes, making sure that the mixture is spread out evenly. Reduce the heat. Bring your pan to a high heat and add the butter. Pour in your egg mixture and cook on a high heat for 2 minutes, making sure that the mixture is spread out evenly. Reduce the heat. As the egg begins to set, use a spatula to push the set egg towards the omelette centre, tilting the pan so the runny egg fills the space. Add the tomatoes and most of the cheese and parsley. Arrange the ham on top. As the egg begins to set, use a spatula to push the set egg towards the omelette centre, tilting the pan so the runny egg fills the space. Add the tomatoes and most of the cheese and parsley. Arrange the ham on top. Cook the omelette for another minute, then loosen the edges with a spatula. Slide the omelette from the pan onto a warmed plate, tilting the pan so that the omelette folds nicely on the plate. Cook the omelette for another minute, then loosen the edges with a spatula. Slide the omelette from the pan onto a warmed plate, tilting the pan so that the omelette folds nicely on the plate. Sprinkle with the remaining cheese and parsley, then serve. Sprinkle with the remaining cheese and parsley, then serve. Recipe tips Remember to always wash your hands before cooking. To crack an egg, hold the egg in one hand and tap it gently on a work surface. You only need to dent the shell. Don’t tap too hard, or you’ll shatter the egg, break the yolk, and end up with shell pieces in your bowl. If a piece of eggshell falls into the egg mixture, use the eggshell to nudge it up the side of the bowl and out."
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9acd20e8584558ae278c098ca68e3417615ca90b80bf05f064b5318982d90cab
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Fajita chicken fried rice recipe
An average of 3.9 out of 5 stars from 38 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/fajita_chicken_fried_83364_16x9.jpg Everyone loves fajitas: this stir-fry combines gentle spicy fajita flavours with another family favourite – fried rice – to make a comforting treat for kids. Each serving provides 301 kcal, 17g protein, 37.5g carbohydrates (of which 5.5g sugars), 8.5g fat (of which 1.5g saturates), 4g fibre and 0.6g salt. 170g/6oz brown basmati rice 3 chicken thighs, skinless and boneless, cut into bite-sized chunkslarge splash light olive oil1 large brown onion, roughly chopped1 red pepper, deseeded and roughly chopped½ orange pepper, deseeded and roughly chopped1 tsp sweet smoked paprika¾ tsp ground cumin½ tsp ground coriander½ tsp dried oregano1 lime, juice onlysmall handful fresh coriander, chopped sea salt and freshly ground black pepper 170g/6oz brown basmati rice 3 chicken thighs, skinless and boneless, cut into bite-sized chunks large splash light olive oil 1 large brown onion, roughly chopped 1 red pepper, deseeded and roughly chopped ½ orange pepper, deseeded and roughly chopped 1 tsp sweet smoked paprika ¾ tsp ground cumin ½ tsp ground coriander ½ tsp dried oregano 1 lime, juice only small handful fresh coriander, chopped sea salt and freshly ground black pepper Method Cook the rice in a pan of boiling water until just tender. Drain well and set aside to cool. Meanwhile, season the chicken well with salt and pepper. Heat the olive oil in a large wok or high-sided frying pan over a medium–high heat. Fry the chicken until it is browned and cooked through. Using a slotted spoon, transfer the chicken to a plate lined with kitchen paper and set aside.Add the onion and peppers to the pan, season with salt and cook until the vegetables are just tender and starting to colour.Mix in the spices and oregano and fry for 1 minute. Add the rice, return the chicken to the pan and stir-fry until heated through. To serve, stir through the lime juice and fresh coriander. Cook the rice in a pan of boiling water until just tender. Drain well and set aside to cool. Cook the rice in a pan of boiling water until just tender. Drain well and set aside to cool. Meanwhile, season the chicken well with salt and pepper. Meanwhile, season the chicken well with salt and pepper. Heat the olive oil in a large wok or high-sided frying pan over a medium–high heat. Fry the chicken until it is browned and cooked through. Using a slotted spoon, transfer the chicken to a plate lined with kitchen paper and set aside. Heat the olive oil in a large wok or high-sided frying pan over a medium–high heat. Fry the chicken until it is browned and cooked through. Using a slotted spoon, transfer the chicken to a plate lined with kitchen paper and set aside. Add the onion and peppers to the pan, season with salt and cook until the vegetables are just tender and starting to colour. Add the onion and peppers to the pan, season with salt and cook until the vegetables are just tender and starting to colour. Mix in the spices and oregano and fry for 1 minute. Add the rice, return the chicken to the pan and stir-fry until heated through. Mix in the spices and oregano and fry for 1 minute. Add the rice, return the chicken to the pan and stir-fry until heated through. To serve, stir through the lime juice and fresh coriander. To serve, stir through the lime juice and fresh coriander. Recipe tips This recipe serves 6 children or 4 adults. If you would like to add a little heat, swap the sweet smoked paprika for mild chilli powder.
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"title": "Fajita chicken fried rice recipe",
"content": "An average of 3.9 out of 5 stars from 38 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/fajita_chicken_fried_83364_16x9.jpg Everyone loves fajitas: this stir-fry combines gentle spicy fajita flavours with another family favourite – fried rice – to make a comforting treat for kids. Each serving provides 301 kcal, 17g protein, 37.5g carbohydrates (of which 5.5g sugars), 8.5g fat (of which 1.5g saturates), 4g fibre and 0.6g salt. 170g/6oz brown basmati rice 3 chicken thighs, skinless and boneless, cut into bite-sized chunkslarge splash light olive oil1 large brown onion, roughly chopped1 red pepper, deseeded and roughly chopped½ orange pepper, deseeded and roughly chopped1 tsp sweet smoked paprika¾ tsp ground cumin½ tsp ground coriander½ tsp dried oregano1 lime, juice onlysmall handful fresh coriander, chopped sea salt and freshly ground black pepper 170g/6oz brown basmati rice 3 chicken thighs, skinless and boneless, cut into bite-sized chunks large splash light olive oil 1 large brown onion, roughly chopped 1 red pepper, deseeded and roughly chopped ½ orange pepper, deseeded and roughly chopped 1 tsp sweet smoked paprika ¾ tsp ground cumin ½ tsp ground coriander ½ tsp dried oregano 1 lime, juice only small handful fresh coriander, chopped sea salt and freshly ground black pepper Method Cook the rice in a pan of boiling water until just tender. Drain well and set aside to cool. Meanwhile, season the chicken well with salt and pepper. Heat the olive oil in a large wok or high-sided frying pan over a medium–high heat. Fry the chicken until it is browned and cooked through. Using a slotted spoon, transfer the chicken to a plate lined with kitchen paper and set aside.Add the onion and peppers to the pan, season with salt and cook until the vegetables are just tender and starting to colour.Mix in the spices and oregano and fry for 1 minute. Add the rice, return the chicken to the pan and stir-fry until heated through. To serve, stir through the lime juice and fresh coriander. Cook the rice in a pan of boiling water until just tender. Drain well and set aside to cool. Cook the rice in a pan of boiling water until just tender. Drain well and set aside to cool. Meanwhile, season the chicken well with salt and pepper. Meanwhile, season the chicken well with salt and pepper. Heat the olive oil in a large wok or high-sided frying pan over a medium–high heat. Fry the chicken until it is browned and cooked through. Using a slotted spoon, transfer the chicken to a plate lined with kitchen paper and set aside. Heat the olive oil in a large wok or high-sided frying pan over a medium–high heat. Fry the chicken until it is browned and cooked through. Using a slotted spoon, transfer the chicken to a plate lined with kitchen paper and set aside. Add the onion and peppers to the pan, season with salt and cook until the vegetables are just tender and starting to colour. Add the onion and peppers to the pan, season with salt and cook until the vegetables are just tender and starting to colour. Mix in the spices and oregano and fry for 1 minute. Add the rice, return the chicken to the pan and stir-fry until heated through. Mix in the spices and oregano and fry for 1 minute. Add the rice, return the chicken to the pan and stir-fry until heated through. To serve, stir through the lime juice and fresh coriander. To serve, stir through the lime juice and fresh coriander. Recipe tips This recipe serves 6 children or 4 adults. If you would like to add a little heat, swap the sweet smoked paprika for mild chilli powder."
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One-pan sausage pasta recipe
An average of 4.2 out of 5 stars from 25 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/one_pan_sausage_pasta_55251_16x9.jpg One pack of sausages will easily feed up to six people if you squeeze the meat out of the skins and cook with pasta and a rich tasting tomato sauce. You’ll need a large pan to cook everything as it all simmers together. Leftovers can be warmed up the next day or frozen for up to a month. This recipe is part of a budget meal plan for six. In September 2023, this recipe was costed at an average of £3.60 when checking prices at four UK supermarkets. It is designed to be made in conjunction with a low-cost store-cupboard. 454g pack sausages (6–8 sausages), separated2 tbsp vegetable oil1 medium onion, finely chopped2 x 400g tins chopped tomatoes350g/12oz dried penne pasta, or any other pasta shapes2 tbsp tomato ketchup½ tsp dried mixed herbs or oregano1 head broccoli (about 350g/12oz), cut into small floretssalt and ground black pepper 454g pack sausages (6–8 sausages), separated 2 tbsp vegetable oil 1 medium onion, finely chopped 2 x 400g tins chopped tomatoes 350g/12oz dried penne pasta, or any other pasta shapes 2 tbsp tomato ketchup ½ tsp dried mixed herbs or oregano 1 head broccoli (about 350g/12oz), cut into small florets salt and ground black pepper Method Squeeze the sausagemeat out of the skins and drop small pieces straight into a large, deep, non-stick frying pan, large wide-based saucepan or flame-proof casserole (it needs to be large enough to combine all the ingredients, including the pasta and water). Add a tablespoon of the oil and cook the sausagemeat for 3 minutes over a high heat, or until beginning to brown, stirring regularly. Add the remaining oil and onion and cook together for 3 minutes more, or until the onion is softened and the sausage pieces are lightly browned, stirring regularly. Add a little more oil if needed.Add the tinned tomatoes, 700ml water, the pasta, ketchup and mixed herbs. Cover with a lid and bring to a simmer. Then, reduce the heat and simmer gently with the lid on for 15 minutes, or until the pasta is tender and the sauce is thick, stirring regularly. Stir more often towards the end of the cooking time so the pasta doesn’t stick to the pan. Adjust the seasoning with salt and pepper to taste.Just before the pasta is ready, place the broccoli in a microwave-proof dish, add 3 tbsp water, cover and cook on high in a microwave for 5–7 minutes, stirring after 3 minutes, or until tender. (Alternatively, boil in a saucepan of water on the hob.) Serve the broccoli alongside the pasta. Squeeze the sausagemeat out of the skins and drop small pieces straight into a large, deep, non-stick frying pan, large wide-based saucepan or flame-proof casserole (it needs to be large enough to combine all the ingredients, including the pasta and water). Squeeze the sausagemeat out of the skins and drop small pieces straight into a large, deep, non-stick frying pan, large wide-based saucepan or flame-proof casserole (it needs to be large enough to combine all the ingredients, including the pasta and water). Add a tablespoon of the oil and cook the sausagemeat for 3 minutes over a high heat, or until beginning to brown, stirring regularly. Add the remaining oil and onion and cook together for 3 minutes more, or until the onion is softened and the sausage pieces are lightly browned, stirring regularly. Add a little more oil if needed. Add a tablespoon of the oil and cook the sausagemeat for 3 minutes over a high heat, or until beginning to brown, stirring regularly. Add the remaining oil and onion and cook together for 3 minutes more, or until the onion is softened and the sausage pieces are lightly browned, stirring regularly. Add a little more oil if needed. Add the tinned tomatoes, 700ml water, the pasta, ketchup and mixed herbs. Cover with a lid and bring to a simmer. Then, reduce the heat and simmer gently with the lid on for 15 minutes, or until the pasta is tender and the sauce is thick, stirring regularly. Stir more often towards the end of the cooking time so the pasta doesn’t stick to the pan. Adjust the seasoning with salt and pepper to taste. Add the tinned tomatoes, 700ml water, the pasta, ketchup and mixed herbs. Cover with a lid and bring to a simmer. Then, reduce the heat and simmer gently with the lid on for 15 minutes, or until the pasta is tender and the sauce is thick, stirring regularly. Stir more often towards the end of the cooking time so the pasta doesn’t stick to the pan. Adjust the seasoning with salt and pepper to taste. Just before the pasta is ready, place the broccoli in a microwave-proof dish, add 3 tbsp water, cover and cook on high in a microwave for 5–7 minutes, stirring after 3 minutes, or until tender. (Alternatively, boil in a saucepan of water on the hob.) Serve the broccoli alongside the pasta. Just before the pasta is ready, place the broccoli in a microwave-proof dish, add 3 tbsp water, cover and cook on high in a microwave for 5–7 minutes, stirring after 3 minutes, or until tender. (Alternatively, boil in a saucepan of water on the hob.) Serve the broccoli alongside the pasta. Recipe tips You can use any kind of sausages or even a pack of sausagemeat for this recipe. You can use tomato purée instead of the tomato ketchup, if you like. If you don’t have a large enough pan, cook the pasta separately and serve the sausage sauce over it at the end. If cooking without the pasta, the sausage sauce shouldn’t need any additional water and the cooking time can be reduced to around 10 minutes.
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"title": "One-pan sausage pasta recipe",
"content": "An average of 4.2 out of 5 stars from 25 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/one_pan_sausage_pasta_55251_16x9.jpg One pack of sausages will easily feed up to six people if you squeeze the meat out of the skins and cook with pasta and a rich tasting tomato sauce. You’ll need a large pan to cook everything as it all simmers together. Leftovers can be warmed up the next day or frozen for up to a month. This recipe is part of a budget meal plan for six. In September 2023, this recipe was costed at an average of £3.60 when checking prices at four UK supermarkets. It is designed to be made in conjunction with a low-cost store-cupboard. 454g pack sausages (6–8 sausages), separated2 tbsp vegetable oil1 medium onion, finely chopped2 x 400g tins chopped tomatoes350g/12oz dried penne pasta, or any other pasta shapes2 tbsp tomato ketchup½ tsp dried mixed herbs or oregano1 head broccoli (about 350g/12oz), cut into small floretssalt and ground black pepper 454g pack sausages (6–8 sausages), separated 2 tbsp vegetable oil 1 medium onion, finely chopped 2 x 400g tins chopped tomatoes 350g/12oz dried penne pasta, or any other pasta shapes 2 tbsp tomato ketchup ½ tsp dried mixed herbs or oregano 1 head broccoli (about 350g/12oz), cut into small florets salt and ground black pepper Method Squeeze the sausagemeat out of the skins and drop small pieces straight into a large, deep, non-stick frying pan, large wide-based saucepan or flame-proof casserole (it needs to be large enough to combine all the ingredients, including the pasta and water). Add a tablespoon of the oil and cook the sausagemeat for 3 minutes over a high heat, or until beginning to brown, stirring regularly. Add the remaining oil and onion and cook together for 3 minutes more, or until the onion is softened and the sausage pieces are lightly browned, stirring regularly. Add a little more oil if needed.Add the tinned tomatoes, 700ml water, the pasta, ketchup and mixed herbs. Cover with a lid and bring to a simmer. Then, reduce the heat and simmer gently with the lid on for 15 minutes, or until the pasta is tender and the sauce is thick, stirring regularly. Stir more often towards the end of the cooking time so the pasta doesn’t stick to the pan. Adjust the seasoning with salt and pepper to taste.Just before the pasta is ready, place the broccoli in a microwave-proof dish, add 3 tbsp water, cover and cook on high in a microwave for 5–7 minutes, stirring after 3 minutes, or until tender. (Alternatively, boil in a saucepan of water on the hob.) Serve the broccoli alongside the pasta. Squeeze the sausagemeat out of the skins and drop small pieces straight into a large, deep, non-stick frying pan, large wide-based saucepan or flame-proof casserole (it needs to be large enough to combine all the ingredients, including the pasta and water). Squeeze the sausagemeat out of the skins and drop small pieces straight into a large, deep, non-stick frying pan, large wide-based saucepan or flame-proof casserole (it needs to be large enough to combine all the ingredients, including the pasta and water). Add a tablespoon of the oil and cook the sausagemeat for 3 minutes over a high heat, or until beginning to brown, stirring regularly. Add the remaining oil and onion and cook together for 3 minutes more, or until the onion is softened and the sausage pieces are lightly browned, stirring regularly. Add a little more oil if needed. Add a tablespoon of the oil and cook the sausagemeat for 3 minutes over a high heat, or until beginning to brown, stirring regularly. Add the remaining oil and onion and cook together for 3 minutes more, or until the onion is softened and the sausage pieces are lightly browned, stirring regularly. Add a little more oil if needed. Add the tinned tomatoes, 700ml water, the pasta, ketchup and mixed herbs. Cover with a lid and bring to a simmer. Then, reduce the heat and simmer gently with the lid on for 15 minutes, or until the pasta is tender and the sauce is thick, stirring regularly. Stir more often towards the end of the cooking time so the pasta doesn’t stick to the pan. Adjust the seasoning with salt and pepper to taste. Add the tinned tomatoes, 700ml water, the pasta, ketchup and mixed herbs. Cover with a lid and bring to a simmer. Then, reduce the heat and simmer gently with the lid on for 15 minutes, or until the pasta is tender and the sauce is thick, stirring regularly. Stir more often towards the end of the cooking time so the pasta doesn’t stick to the pan. Adjust the seasoning with salt and pepper to taste. Just before the pasta is ready, place the broccoli in a microwave-proof dish, add 3 tbsp water, cover and cook on high in a microwave for 5–7 minutes, stirring after 3 minutes, or until tender. (Alternatively, boil in a saucepan of water on the hob.) Serve the broccoli alongside the pasta. Just before the pasta is ready, place the broccoli in a microwave-proof dish, add 3 tbsp water, cover and cook on high in a microwave for 5–7 minutes, stirring after 3 minutes, or until tender. (Alternatively, boil in a saucepan of water on the hob.) Serve the broccoli alongside the pasta. Recipe tips You can use any kind of sausages or even a pack of sausagemeat for this recipe. You can use tomato purée instead of the tomato ketchup, if you like. If you don’t have a large enough pan, cook the pasta separately and serve the sausage sauce over it at the end. If cooking without the pasta, the sausage sauce shouldn’t need any additional water and the cooking time can be reduced to around 10 minutes."
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Roasted Brussels sprouts recipe
Roasted Brussels sprouts with garlic butter and Parmesan An average of 4.6 out of 5 stars from 42 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/roasted_sprouts_87013_16x9.jpg Crispy, caramelised and coated in garlic butter, this is the ultimate way to cook your Brussels sprouts, Christmas or otherwise. 400g/14oz Brussels sprouts, cut in half 2 tbsp olive oil 50g/1¾oz butter, at room temperature 3 garlic cloves, crushed to a paste with a little salt½ nutmeg, freshly grated40g/1½oz Parmesan, finely grated10g/⅓oz finely chopped parsley1 tbsp fresh lemon juice salt and freshly ground black pepper 400g/14oz Brussels sprouts, cut in half 2 tbsp olive oil 50g/1¾oz butter, at room temperature 3 garlic cloves, crushed to a paste with a little salt ½ nutmeg, freshly grated 40g/1½oz Parmesan, finely grated 10g/⅓oz finely chopped parsley 1 tbsp fresh lemon juice salt and freshly ground black pepper Method Preheat the oven to 220C/200C Fan/Gas 7. In a large mixing bowl, season the sprouts and toss with the olive oil. Line a large baking tray with baking paper and spread the sprouts on top, cut side down. Place on the middle shelf of the oven to roast for 10–15 minutes, or until the sprouts have softened underneath and coloured on top. Carefully tip the hot sprouts back into the bowl and mix in the butter, garlic, nutmeg and Parmesan. Tip back onto the tray and roast for a further 10 minutes until golden-brown and crisp. Sprinkle over the parsley and lemon juice, stir well and serve straight away. Preheat the oven to 220C/200C Fan/Gas 7. Preheat the oven to 220C/200C Fan/Gas 7. In a large mixing bowl, season the sprouts and toss with the olive oil. In a large mixing bowl, season the sprouts and toss with the olive oil. Line a large baking tray with baking paper and spread the sprouts on top, cut side down. Place on the middle shelf of the oven to roast for 10–15 minutes, or until the sprouts have softened underneath and coloured on top. Line a large baking tray with baking paper and spread the sprouts on top, cut side down. Place on the middle shelf of the oven to roast for 10–15 minutes, or until the sprouts have softened underneath and coloured on top. Carefully tip the hot sprouts back into the bowl and mix in the butter, garlic, nutmeg and Parmesan. Tip back onto the tray and roast for a further 10 minutes until golden-brown and crisp. Carefully tip the hot sprouts back into the bowl and mix in the butter, garlic, nutmeg and Parmesan. Tip back onto the tray and roast for a further 10 minutes until golden-brown and crisp. Sprinkle over the parsley and lemon juice, stir well and serve straight away. Sprinkle over the parsley and lemon juice, stir well and serve straight away. Recipe tips When roasting Brussels sprouts do line your baking tray with baking paper as directed as they will definitely stick. To get ahead, follow the recipe to step 4, but after tossing in the butter, garlic, nutmeg and Parmesan put them in the fridge for up 24 hours. Roast for the final 10 minutes when ready to eat. Sprinkle over the parsley and lemon juice, stir well and serve hot.
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"title": "Roasted Brussels sprouts recipe",
"content": "Roasted Brussels sprouts with garlic butter and Parmesan An average of 4.6 out of 5 stars from 42 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/roasted_sprouts_87013_16x9.jpg Crispy, caramelised and coated in garlic butter, this is the ultimate way to cook your Brussels sprouts, Christmas or otherwise. 400g/14oz Brussels sprouts, cut in half 2 tbsp olive oil 50g/1¾oz butter, at room temperature 3 garlic cloves, crushed to a paste with a little salt½ nutmeg, freshly grated40g/1½oz Parmesan, finely grated10g/⅓oz finely chopped parsley1 tbsp fresh lemon juice salt and freshly ground black pepper 400g/14oz Brussels sprouts, cut in half 2 tbsp olive oil 50g/1¾oz butter, at room temperature 3 garlic cloves, crushed to a paste with a little salt ½ nutmeg, freshly grated 40g/1½oz Parmesan, finely grated 10g/⅓oz finely chopped parsley 1 tbsp fresh lemon juice salt and freshly ground black pepper Method Preheat the oven to 220C/200C Fan/Gas 7. In a large mixing bowl, season the sprouts and toss with the olive oil. Line a large baking tray with baking paper and spread the sprouts on top, cut side down. Place on the middle shelf of the oven to roast for 10–15 minutes, or until the sprouts have softened underneath and coloured on top. Carefully tip the hot sprouts back into the bowl and mix in the butter, garlic, nutmeg and Parmesan. Tip back onto the tray and roast for a further 10 minutes until golden-brown and crisp. Sprinkle over the parsley and lemon juice, stir well and serve straight away. Preheat the oven to 220C/200C Fan/Gas 7. Preheat the oven to 220C/200C Fan/Gas 7. In a large mixing bowl, season the sprouts and toss with the olive oil. In a large mixing bowl, season the sprouts and toss with the olive oil. Line a large baking tray with baking paper and spread the sprouts on top, cut side down. Place on the middle shelf of the oven to roast for 10–15 minutes, or until the sprouts have softened underneath and coloured on top. Line a large baking tray with baking paper and spread the sprouts on top, cut side down. Place on the middle shelf of the oven to roast for 10–15 minutes, or until the sprouts have softened underneath and coloured on top. Carefully tip the hot sprouts back into the bowl and mix in the butter, garlic, nutmeg and Parmesan. Tip back onto the tray and roast for a further 10 minutes until golden-brown and crisp. Carefully tip the hot sprouts back into the bowl and mix in the butter, garlic, nutmeg and Parmesan. Tip back onto the tray and roast for a further 10 minutes until golden-brown and crisp. Sprinkle over the parsley and lemon juice, stir well and serve straight away. Sprinkle over the parsley and lemon juice, stir well and serve straight away. Recipe tips When roasting Brussels sprouts do line your baking tray with baking paper as directed as they will definitely stick. To get ahead, follow the recipe to step 4, but after tossing in the butter, garlic, nutmeg and Parmesan put them in the fridge for up 24 hours. Roast for the final 10 minutes when ready to eat. Sprinkle over the parsley and lemon juice, stir well and serve hot."
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Lemon posset tart recipe
Lemon posset tart with raspberries An average of 4.2 out of 5 stars from 36 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_832/recipes/lemon_posset_tart_with_94633_16x9.jpg Mary Berry's creamy lemon tart is so simple to make. The filling is not baked, just set in the fridge. It can be made up to a day ahead. This is quite a deep tart so make sure you use a deep tin, such as a loose-bottomed 20cm/8in quiche tin or deep sandwich tin. 175g/6oz plain flour, plus extra for dusting 75g/2½oz cold butter, cubed 1 tbsp icing sugar, plus extra for dusting1 free-range egg, beaten 175g/6oz plain flour, plus extra for dusting 75g/2½oz cold butter, cubed 1 tbsp icing sugar, plus extra for dusting 1 free-range egg, beaten 600ml/20fl oz double cream150g/5½oz caster sugar 3 lemons, finely grated zest and juice 600ml/20fl oz double cream 150g/5½oz caster sugar 3 lemons, finely grated zest and juice 250g/9oz raspberriespouring cream (optional) 250g/9oz raspberries pouring cream (optional) Method To make the pastry, put the flour, butter and icing sugar into a food processor and whizz until the mixture resembles breadcrumbs. Add the egg and whizz until the mixture comes together. Tip it onto a floured work surface and lightly knead until smooth (be careful not to over-knead). Roll out thinly and line a 20cm/8in loose-bottomed quiche tin or deep sandwich tin. Prick the base with a fork and chill in the fridge for about 30 minutes.Preheat the oven to 200C/180C Fan/Gas 6.Line the pastry case with baking paper and baking beans. Bake for about 15 minutes, then lift out the paper and beans and return the pastry case to the oven for a further 5–7 minutes, or until it is pale golden, dry and crisp. Set aside to cool. To make the lemon posset, put the cream, sugar and lemon zest into a saucepan and heat until just boiling, stirring until the sugar has dissolved. Remove from the heat and leave to stand for 5 minutes. Add the lemon juice and stir until the mixture has thickened slightly. Leave to cool for 5 minutes, then spoon into the pastry case and level the top.Chill in the fridge for at least 4 hours, or overnight, until set.To serve, decorate with raspberries, dust with icing sugar and slice into wedges. Serve with pouring cream if liked. To make the pastry, put the flour, butter and icing sugar into a food processor and whizz until the mixture resembles breadcrumbs. Add the egg and whizz until the mixture comes together. Tip it onto a floured work surface and lightly knead until smooth (be careful not to over-knead). Roll out thinly and line a 20cm/8in loose-bottomed quiche tin or deep sandwich tin. Prick the base with a fork and chill in the fridge for about 30 minutes. To make the pastry, put the flour, butter and icing sugar into a food processor and whizz until the mixture resembles breadcrumbs. Add the egg and whizz until the mixture comes together. Tip it onto a floured work surface and lightly knead until smooth (be careful not to over-knead). Roll out thinly and line a 20cm/8in loose-bottomed quiche tin or deep sandwich tin. Prick the base with a fork and chill in the fridge for about 30 minutes. Preheat the oven to 200C/180C Fan/Gas 6. Preheat the oven to 200C/180C Fan/Gas 6. Line the pastry case with baking paper and baking beans. Bake for about 15 minutes, then lift out the paper and beans and return the pastry case to the oven for a further 5–7 minutes, or until it is pale golden, dry and crisp. Set aside to cool. Line the pastry case with baking paper and baking beans. Bake for about 15 minutes, then lift out the paper and beans and return the pastry case to the oven for a further 5–7 minutes, or until it is pale golden, dry and crisp. Set aside to cool. To make the lemon posset, put the cream, sugar and lemon zest into a saucepan and heat until just boiling, stirring until the sugar has dissolved. Remove from the heat and leave to stand for 5 minutes. Add the lemon juice and stir until the mixture has thickened slightly. Leave to cool for 5 minutes, then spoon into the pastry case and level the top. To make the lemon posset, put the cream, sugar and lemon zest into a saucepan and heat until just boiling, stirring until the sugar has dissolved. Remove from the heat and leave to stand for 5 minutes. Add the lemon juice and stir until the mixture has thickened slightly. Leave to cool for 5 minutes, then spoon into the pastry case and level the top. Chill in the fridge for at least 4 hours, or overnight, until set. Chill in the fridge for at least 4 hours, or overnight, until set. To serve, decorate with raspberries, dust with icing sugar and slice into wedges. Serve with pouring cream if liked. To serve, decorate with raspberries, dust with icing sugar and slice into wedges. Serve with pouring cream if liked.
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"content": "Lemon posset tart with raspberries An average of 4.2 out of 5 stars from 36 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_832/recipes/lemon_posset_tart_with_94633_16x9.jpg Mary Berry's creamy lemon tart is so simple to make. The filling is not baked, just set in the fridge. It can be made up to a day ahead. This is quite a deep tart so make sure you use a deep tin, such as a loose-bottomed 20cm/8in quiche tin or deep sandwich tin. 175g/6oz plain flour, plus extra for dusting 75g/2½oz cold butter, cubed 1 tbsp icing sugar, plus extra for dusting1 free-range egg, beaten 175g/6oz plain flour, plus extra for dusting 75g/2½oz cold butter, cubed 1 tbsp icing sugar, plus extra for dusting 1 free-range egg, beaten 600ml/20fl oz double cream150g/5½oz caster sugar 3 lemons, finely grated zest and juice 600ml/20fl oz double cream 150g/5½oz caster sugar 3 lemons, finely grated zest and juice 250g/9oz raspberriespouring cream (optional) 250g/9oz raspberries pouring cream (optional) Method To make the pastry, put the flour, butter and icing sugar into a food processor and whizz until the mixture resembles breadcrumbs. Add the egg and whizz until the mixture comes together. Tip it onto a floured work surface and lightly knead until smooth (be careful not to over-knead). Roll out thinly and line a 20cm/8in loose-bottomed quiche tin or deep sandwich tin. Prick the base with a fork and chill in the fridge for about 30 minutes.Preheat the oven to 200C/180C Fan/Gas 6.Line the pastry case with baking paper and baking beans. Bake for about 15 minutes, then lift out the paper and beans and return the pastry case to the oven for a further 5–7 minutes, or until it is pale golden, dry and crisp. Set aside to cool. To make the lemon posset, put the cream, sugar and lemon zest into a saucepan and heat until just boiling, stirring until the sugar has dissolved. Remove from the heat and leave to stand for 5 minutes. Add the lemon juice and stir until the mixture has thickened slightly. Leave to cool for 5 minutes, then spoon into the pastry case and level the top.Chill in the fridge for at least 4 hours, or overnight, until set.To serve, decorate with raspberries, dust with icing sugar and slice into wedges. Serve with pouring cream if liked. To make the pastry, put the flour, butter and icing sugar into a food processor and whizz until the mixture resembles breadcrumbs. Add the egg and whizz until the mixture comes together. Tip it onto a floured work surface and lightly knead until smooth (be careful not to over-knead). Roll out thinly and line a 20cm/8in loose-bottomed quiche tin or deep sandwich tin. Prick the base with a fork and chill in the fridge for about 30 minutes. To make the pastry, put the flour, butter and icing sugar into a food processor and whizz until the mixture resembles breadcrumbs. Add the egg and whizz until the mixture comes together. Tip it onto a floured work surface and lightly knead until smooth (be careful not to over-knead). Roll out thinly and line a 20cm/8in loose-bottomed quiche tin or deep sandwich tin. Prick the base with a fork and chill in the fridge for about 30 minutes. Preheat the oven to 200C/180C Fan/Gas 6. Preheat the oven to 200C/180C Fan/Gas 6. Line the pastry case with baking paper and baking beans. Bake for about 15 minutes, then lift out the paper and beans and return the pastry case to the oven for a further 5–7 minutes, or until it is pale golden, dry and crisp. Set aside to cool. Line the pastry case with baking paper and baking beans. Bake for about 15 minutes, then lift out the paper and beans and return the pastry case to the oven for a further 5–7 minutes, or until it is pale golden, dry and crisp. Set aside to cool. To make the lemon posset, put the cream, sugar and lemon zest into a saucepan and heat until just boiling, stirring until the sugar has dissolved. Remove from the heat and leave to stand for 5 minutes. Add the lemon juice and stir until the mixture has thickened slightly. Leave to cool for 5 minutes, then spoon into the pastry case and level the top. To make the lemon posset, put the cream, sugar and lemon zest into a saucepan and heat until just boiling, stirring until the sugar has dissolved. Remove from the heat and leave to stand for 5 minutes. Add the lemon juice and stir until the mixture has thickened slightly. Leave to cool for 5 minutes, then spoon into the pastry case and level the top. Chill in the fridge for at least 4 hours, or overnight, until set. Chill in the fridge for at least 4 hours, or overnight, until set. To serve, decorate with raspberries, dust with icing sugar and slice into wedges. Serve with pouring cream if liked. To serve, decorate with raspberries, dust with icing sugar and slice into wedges. Serve with pouring cream if liked."
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Piri-piri chicken and slaw recipe
An average of 5.0 out of 5 stars from 3 ratings Special enough to feel like a weekend treat, but easy enough for busy weeknights, this charred piri-piri chicken with rainbow slaw is perfect for any occasion! 1 tbsp smoked sweet paprika 1 tbsp hot paprika 2 tsp garlic granules2 tsp onion salt 1 tsp dried oregano 2 tsp flaky sea salt 2 tsp ground coriander 1 tsp caster sugar 1 heaped tsp ancho or habanero chilli flakes (optional) 1 tbsp smoked sweet paprika 1 tbsp hot paprika 2 tsp garlic granules 2 tsp onion salt 1 tsp dried oregano 2 tsp flaky sea salt 2 tsp ground coriander 1 tsp caster sugar 1 heaped tsp ancho or habanero chilli flakes (optional) 4 chicken breasts (100–125g/3½–4½oz each), about 1cm1–2 tbsp piri-piri rub (see above, or use shop bought)1 tbsp olive oilflatbreads or leftover rice/grains/potatoes, to serve 4 chicken breasts (100–125g/3½–4½oz each), about 1cm 1–2 tbsp piri-piri rub (see above, or use shop bought) 1 tbsp olive oil flatbreads or leftover rice/grains/potatoes, to serve 4 frozen sweetcorn cobs1 tbsp extra virgin olive oilpinch salt 4 frozen sweetcorn cobs 1 tbsp extra virgin olive oil pinch salt ¼ red cabbage, finely shredded1 large carrot, grated or thinly sliced½ red onion, thinly sliced1 tsp piri-piri rub (see above, or use shop bought)1 lime, juice only1–2 tbsp full-fat Greek yoghurtpinch salt ¼ red cabbage, finely shredded 1 large carrot, grated or thinly sliced ½ red onion, thinly sliced 1 tsp piri-piri rub (see above, or use shop bought) 1 lime, juice only 1–2 tbsp full-fat Greek yoghurt pinch salt Method To make the piri-piri rub, mix all of the ingredients and place in a dry jar. To make the piri-piri chicken, place the chicken breasts in a shallow bowl and dust them liberally with the piri-piri rub. Drizzle over the olive oil and use your hands to fully cover the chicken with the rub and oil.Place a non-stick frying pan over a medium-high heat and when hot, add the chicken breasts and fry for 2–3 minutes on each side, or until the chicken is cooked through and the edges are golden and charred. Meanwhile, to make the sweetcorn, place the frozen corn cobs in a microwave-safe bowl, splash with a little water and cook from frozen for about 8 minutes, or until tender. Drizzle the oil over the sweetcorn and season with salt to taste. To make the slaw, put the shredded vegetables into a bowl and season with piri-piri rub, salt and lime juice. Mix in the Greek yoghurt and stir well.Serve the piri-piri chicken with all the sides. To make the piri-piri rub, mix all of the ingredients and place in a dry jar. To make the piri-piri rub, mix all of the ingredients and place in a dry jar. To make the piri-piri chicken, place the chicken breasts in a shallow bowl and dust them liberally with the piri-piri rub. Drizzle over the olive oil and use your hands to fully cover the chicken with the rub and oil. To make the piri-piri chicken, place the chicken breasts in a shallow bowl and dust them liberally with the piri-piri rub. Drizzle over the olive oil and use your hands to fully cover the chicken with the rub and oil. Place a non-stick frying pan over a medium-high heat and when hot, add the chicken breasts and fry for 2–3 minutes on each side, or until the chicken is cooked through and the edges are golden and charred. Place a non-stick frying pan over a medium-high heat and when hot, add the chicken breasts and fry for 2–3 minutes on each side, or until the chicken is cooked through and the edges are golden and charred. Meanwhile, to make the sweetcorn, place the frozen corn cobs in a microwave-safe bowl, splash with a little water and cook from frozen for about 8 minutes, or until tender. Meanwhile, to make the sweetcorn, place the frozen corn cobs in a microwave-safe bowl, splash with a little water and cook from frozen for about 8 minutes, or until tender. Drizzle the oil over the sweetcorn and season with salt to taste. Drizzle the oil over the sweetcorn and season with salt to taste. To make the slaw, put the shredded vegetables into a bowl and season with piri-piri rub, salt and lime juice. Mix in the Greek yoghurt and stir well. To make the slaw, put the shredded vegetables into a bowl and season with piri-piri rub, salt and lime juice. Mix in the Greek yoghurt and stir well. Serve the piri-piri chicken with all the sides. Serve the piri-piri chicken with all the sides. Recipe tips If you have an air fryer, you can alternatively roast the chicken in the air fryer at 200C for 6–8 minutes. If you have time, you can hold the corn with tongs near the flame of the hob and char slightly after microwaving.
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"title": "Piri-piri chicken and slaw recipe",
"content": "An average of 5.0 out of 5 stars from 3 ratings Special enough to feel like a weekend treat, but easy enough for busy weeknights, this charred piri-piri chicken with rainbow slaw is perfect for any occasion! 1 tbsp smoked sweet paprika 1 tbsp hot paprika 2 tsp garlic granules2 tsp onion salt 1 tsp dried oregano 2 tsp flaky sea salt 2 tsp ground coriander 1 tsp caster sugar 1 heaped tsp ancho or habanero chilli flakes (optional) 1 tbsp smoked sweet paprika 1 tbsp hot paprika 2 tsp garlic granules 2 tsp onion salt 1 tsp dried oregano 2 tsp flaky sea salt 2 tsp ground coriander 1 tsp caster sugar 1 heaped tsp ancho or habanero chilli flakes (optional) 4 chicken breasts (100–125g/3½–4½oz each), about 1cm1–2 tbsp piri-piri rub (see above, or use shop bought)1 tbsp olive oilflatbreads or leftover rice/grains/potatoes, to serve 4 chicken breasts (100–125g/3½–4½oz each), about 1cm 1–2 tbsp piri-piri rub (see above, or use shop bought) 1 tbsp olive oil flatbreads or leftover rice/grains/potatoes, to serve 4 frozen sweetcorn cobs1 tbsp extra virgin olive oilpinch salt 4 frozen sweetcorn cobs 1 tbsp extra virgin olive oil pinch salt ¼ red cabbage, finely shredded1 large carrot, grated or thinly sliced½ red onion, thinly sliced1 tsp piri-piri rub (see above, or use shop bought)1 lime, juice only1–2 tbsp full-fat Greek yoghurtpinch salt ¼ red cabbage, finely shredded 1 large carrot, grated or thinly sliced ½ red onion, thinly sliced 1 tsp piri-piri rub (see above, or use shop bought) 1 lime, juice only 1–2 tbsp full-fat Greek yoghurt pinch salt Method To make the piri-piri rub, mix all of the ingredients and place in a dry jar. To make the piri-piri chicken, place the chicken breasts in a shallow bowl and dust them liberally with the piri-piri rub. Drizzle over the olive oil and use your hands to fully cover the chicken with the rub and oil.Place a non-stick frying pan over a medium-high heat and when hot, add the chicken breasts and fry for 2–3 minutes on each side, or until the chicken is cooked through and the edges are golden and charred. Meanwhile, to make the sweetcorn, place the frozen corn cobs in a microwave-safe bowl, splash with a little water and cook from frozen for about 8 minutes, or until tender. Drizzle the oil over the sweetcorn and season with salt to taste. To make the slaw, put the shredded vegetables into a bowl and season with piri-piri rub, salt and lime juice. Mix in the Greek yoghurt and stir well.Serve the piri-piri chicken with all the sides. To make the piri-piri rub, mix all of the ingredients and place in a dry jar. To make the piri-piri rub, mix all of the ingredients and place in a dry jar. To make the piri-piri chicken, place the chicken breasts in a shallow bowl and dust them liberally with the piri-piri rub. Drizzle over the olive oil and use your hands to fully cover the chicken with the rub and oil. To make the piri-piri chicken, place the chicken breasts in a shallow bowl and dust them liberally with the piri-piri rub. Drizzle over the olive oil and use your hands to fully cover the chicken with the rub and oil. Place a non-stick frying pan over a medium-high heat and when hot, add the chicken breasts and fry for 2–3 minutes on each side, or until the chicken is cooked through and the edges are golden and charred. Place a non-stick frying pan over a medium-high heat and when hot, add the chicken breasts and fry for 2–3 minutes on each side, or until the chicken is cooked through and the edges are golden and charred. Meanwhile, to make the sweetcorn, place the frozen corn cobs in a microwave-safe bowl, splash with a little water and cook from frozen for about 8 minutes, or until tender. Meanwhile, to make the sweetcorn, place the frozen corn cobs in a microwave-safe bowl, splash with a little water and cook from frozen for about 8 minutes, or until tender. Drizzle the oil over the sweetcorn and season with salt to taste. Drizzle the oil over the sweetcorn and season with salt to taste. To make the slaw, put the shredded vegetables into a bowl and season with piri-piri rub, salt and lime juice. Mix in the Greek yoghurt and stir well. To make the slaw, put the shredded vegetables into a bowl and season with piri-piri rub, salt and lime juice. Mix in the Greek yoghurt and stir well. Serve the piri-piri chicken with all the sides. Serve the piri-piri chicken with all the sides. Recipe tips If you have an air fryer, you can alternatively roast the chicken in the air fryer at 200C for 6–8 minutes. If you have time, you can hold the corn with tongs near the flame of the hob and char slightly after microwaving."
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Kenyan tea biscuits recipe
An average of 4.9 out of 5 stars from 9 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/kenyan_tea_biscuits_97482_16x9.jpg A snappy ginger biscuit made with mixed spices. If you like gingerbread, give these a try. They’re not too sweet and are perfect for dunking into masala chai. 400g/14oz plain flour, plus extra for dusting100g/3½oz icing sugar½ tsp baking powder¼ tsp bicarbonate of soda¼ tsp salt1½ tbsp ground ginger2 tsp ground cardamom2 tsp ground black pepper250g/9oz unsalted butter, softened200g/7oz condensed milk 400g/14oz plain flour, plus extra for dusting 100g/3½oz icing sugar ½ tsp baking powder ¼ tsp bicarbonate of soda ¼ tsp salt 1½ tbsp ground ginger 2 tsp ground cardamom 2 tsp ground black pepper 250g/9oz unsalted butter, softened 200g/7oz condensed milk Method Sift the flour, icing sugar, baking powder, bicarbonate of soda, salt, ginger, cardamom and black pepper into a large bowl. Set aside at room temperature.Beat the butter and condensed milk together in a separate large bowl, until light and fluffy (about 2 minutes). Add the dry ingredients and continue to beat until the mixture comes together. Switch to a flexible spatula and mix until you have a dough that resembles gingerbread. Cover the dough with cling film and allow to stand in a cool place for 30 minutes.Preheat the oven to 200C/180C Fan/Gas 6 and line two large baking trays with baking parchment. Unwrap the dough, cut it in half and, working with one half at a time, roll the dough out on a floured surface to about the thickness of a £1 coin. Stamp out cookies using a round cookie cutter (or any shape you prefer). Keep any extra dough covered with cling film as you work to prevent drying.Arrange the biscuits on the baking trays, leaving a little space around each one (they don’t spread much). Bake for 10 minutes or until slightly browned at the edges. They will be a little soft straight out of the oven, but will firm up as they cool. After 5 minutes of cooling on the tray, use a metal spatula to transfer the biscuits to a cooling rack and allow to cool completely. Continue to bake the cookies until all the dough is used up. Store cooled cookies in an airtight container, in a cool, dry place. Sift the flour, icing sugar, baking powder, bicarbonate of soda, salt, ginger, cardamom and black pepper into a large bowl. Set aside at room temperature. Sift the flour, icing sugar, baking powder, bicarbonate of soda, salt, ginger, cardamom and black pepper into a large bowl. Set aside at room temperature. Beat the butter and condensed milk together in a separate large bowl, until light and fluffy (about 2 minutes). Add the dry ingredients and continue to beat until the mixture comes together. Switch to a flexible spatula and mix until you have a dough that resembles gingerbread. Cover the dough with cling film and allow to stand in a cool place for 30 minutes. Beat the butter and condensed milk together in a separate large bowl, until light and fluffy (about 2 minutes). Add the dry ingredients and continue to beat until the mixture comes together. Switch to a flexible spatula and mix until you have a dough that resembles gingerbread. Cover the dough with cling film and allow to stand in a cool place for 30 minutes. Preheat the oven to 200C/180C Fan/Gas 6 and line two large baking trays with baking parchment. Preheat the oven to 200C/180C Fan/Gas 6 and line two large baking trays with baking parchment. Unwrap the dough, cut it in half and, working with one half at a time, roll the dough out on a floured surface to about the thickness of a £1 coin. Stamp out cookies using a round cookie cutter (or any shape you prefer). Keep any extra dough covered with cling film as you work to prevent drying. Unwrap the dough, cut it in half and, working with one half at a time, roll the dough out on a floured surface to about the thickness of a £1 coin. Stamp out cookies using a round cookie cutter (or any shape you prefer). Keep any extra dough covered with cling film as you work to prevent drying. Arrange the biscuits on the baking trays, leaving a little space around each one (they don’t spread much). Bake for 10 minutes or until slightly browned at the edges. They will be a little soft straight out of the oven, but will firm up as they cool. Arrange the biscuits on the baking trays, leaving a little space around each one (they don’t spread much). Bake for 10 minutes or until slightly browned at the edges. They will be a little soft straight out of the oven, but will firm up as they cool. After 5 minutes of cooling on the tray, use a metal spatula to transfer the biscuits to a cooling rack and allow to cool completely. Continue to bake the cookies until all the dough is used up. Store cooled cookies in an airtight container, in a cool, dry place. After 5 minutes of cooling on the tray, use a metal spatula to transfer the biscuits to a cooling rack and allow to cool completely. Continue to bake the cookies until all the dough is used up. Store cooled cookies in an airtight container, in a cool, dry place. Recipe tips We often make these biscuits in a large batch, since they’re great for sharing with family and friends (and disappear from the biscuit tin quickly!).
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"content": "An average of 4.9 out of 5 stars from 9 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/kenyan_tea_biscuits_97482_16x9.jpg A snappy ginger biscuit made with mixed spices. If you like gingerbread, give these a try. They’re not too sweet and are perfect for dunking into masala chai. 400g/14oz plain flour, plus extra for dusting100g/3½oz icing sugar½ tsp baking powder¼ tsp bicarbonate of soda¼ tsp salt1½ tbsp ground ginger2 tsp ground cardamom2 tsp ground black pepper250g/9oz unsalted butter, softened200g/7oz condensed milk 400g/14oz plain flour, plus extra for dusting 100g/3½oz icing sugar ½ tsp baking powder ¼ tsp bicarbonate of soda ¼ tsp salt 1½ tbsp ground ginger 2 tsp ground cardamom 2 tsp ground black pepper 250g/9oz unsalted butter, softened 200g/7oz condensed milk Method Sift the flour, icing sugar, baking powder, bicarbonate of soda, salt, ginger, cardamom and black pepper into a large bowl. Set aside at room temperature.Beat the butter and condensed milk together in a separate large bowl, until light and fluffy (about 2 minutes). Add the dry ingredients and continue to beat until the mixture comes together. Switch to a flexible spatula and mix until you have a dough that resembles gingerbread. Cover the dough with cling film and allow to stand in a cool place for 30 minutes.Preheat the oven to 200C/180C Fan/Gas 6 and line two large baking trays with baking parchment. Unwrap the dough, cut it in half and, working with one half at a time, roll the dough out on a floured surface to about the thickness of a £1 coin. Stamp out cookies using a round cookie cutter (or any shape you prefer). Keep any extra dough covered with cling film as you work to prevent drying.Arrange the biscuits on the baking trays, leaving a little space around each one (they don’t spread much). Bake for 10 minutes or until slightly browned at the edges. They will be a little soft straight out of the oven, but will firm up as they cool. After 5 minutes of cooling on the tray, use a metal spatula to transfer the biscuits to a cooling rack and allow to cool completely. Continue to bake the cookies until all the dough is used up. Store cooled cookies in an airtight container, in a cool, dry place. Sift the flour, icing sugar, baking powder, bicarbonate of soda, salt, ginger, cardamom and black pepper into a large bowl. Set aside at room temperature. Sift the flour, icing sugar, baking powder, bicarbonate of soda, salt, ginger, cardamom and black pepper into a large bowl. Set aside at room temperature. Beat the butter and condensed milk together in a separate large bowl, until light and fluffy (about 2 minutes). Add the dry ingredients and continue to beat until the mixture comes together. Switch to a flexible spatula and mix until you have a dough that resembles gingerbread. Cover the dough with cling film and allow to stand in a cool place for 30 minutes. Beat the butter and condensed milk together in a separate large bowl, until light and fluffy (about 2 minutes). Add the dry ingredients and continue to beat until the mixture comes together. Switch to a flexible spatula and mix until you have a dough that resembles gingerbread. Cover the dough with cling film and allow to stand in a cool place for 30 minutes. Preheat the oven to 200C/180C Fan/Gas 6 and line two large baking trays with baking parchment. Preheat the oven to 200C/180C Fan/Gas 6 and line two large baking trays with baking parchment. Unwrap the dough, cut it in half and, working with one half at a time, roll the dough out on a floured surface to about the thickness of a £1 coin. Stamp out cookies using a round cookie cutter (or any shape you prefer). Keep any extra dough covered with cling film as you work to prevent drying. Unwrap the dough, cut it in half and, working with one half at a time, roll the dough out on a floured surface to about the thickness of a £1 coin. Stamp out cookies using a round cookie cutter (or any shape you prefer). Keep any extra dough covered with cling film as you work to prevent drying. Arrange the biscuits on the baking trays, leaving a little space around each one (they don’t spread much). Bake for 10 minutes or until slightly browned at the edges. They will be a little soft straight out of the oven, but will firm up as they cool. Arrange the biscuits on the baking trays, leaving a little space around each one (they don’t spread much). Bake for 10 minutes or until slightly browned at the edges. They will be a little soft straight out of the oven, but will firm up as they cool. After 5 minutes of cooling on the tray, use a metal spatula to transfer the biscuits to a cooling rack and allow to cool completely. Continue to bake the cookies until all the dough is used up. Store cooled cookies in an airtight container, in a cool, dry place. After 5 minutes of cooling on the tray, use a metal spatula to transfer the biscuits to a cooling rack and allow to cool completely. Continue to bake the cookies until all the dough is used up. Store cooled cookies in an airtight container, in a cool, dry place. Recipe tips We often make these biscuits in a large batch, since they’re great for sharing with family and friends (and disappear from the biscuit tin quickly!)."
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Akara black bean fritters with ata dindin recipe
An average of 5.0 out of 5 stars from 1 rating These vegan Nigerian black bean fritters, known as akara, are served with ata dindin, a chilli and red pepper sauce. 4 pointed red peppers, grated1 red onion, grated2cm/¾in piece fresh root ginger, peeled and grated5 garlic cloves, grated3 red chillies, chopped2 red bird’s-eye chillies, halved1 vegetable stock cube, crumbled2 tbsp olive oil1 onion, sliced2 sprigs fresh thyme, leaves only6 cherry tomatoes, chopped 4 pointed red peppers, grated 1 red onion, grated 2cm/¾in piece fresh root ginger, peeled and grated 5 garlic cloves, grated 3 red chillies, chopped 2 red bird’s-eye chillies, halved 1 vegetable stock cube, crumbled 2 tbsp olive oil 1 onion, sliced 2 sprigs fresh thyme, leaves only 6 cherry tomatoes, chopped 20 red chillies, chopped1 red onion, chopped1 pointed red pepper, seeds removed, chopped150g/5½oz dried black eyed beans, soaked in water overnight1 vegetable stock cube, crumbledneutral oil, for fryingsalt and freshly ground black pepper 20 red chillies, chopped 1 red onion, chopped 1 pointed red pepper, seeds removed, chopped 150g/5½oz dried black eyed beans, soaked in water overnight 1 vegetable stock cube, crumbled neutral oil, for frying salt and freshly ground black pepper 125g/4½oz pap flour or cornflourpinch sugar250ml/9fl oz oat milkpinch salt 125g/4½oz pap flour or cornflour pinch sugar 250ml/9fl oz oat milk pinch salt Method To make the ata dindin, place the peppers, red onion, ginger, garlic and chillies into a large glass bowl and mix. Add the crumbled stock cube to the bowl and mix again.Heat a medium sauté pan on a medium heat and add the oil. Once hot, add the sliced onion and cook for 2–3 minutes, then add the thyme, tomatoes and the pepper mixture and simmer for 10 minutes. You can remove the bird’s-eye chillies before serving, if you wish.To make the akara, place the chopped chillies into a bowl of cold water. Allow to soak for 5 minutes, then drain. Place the red onion, pepper and chillies into a large food processor and blend until you have a smooth paste. Add the soaked black eyed beans and the stock cube and blend again. Season with salt and pepper.Preheat the oil in a deep fat fryer to 160C. (CAUTION: hot oil can be dangerous. Do not leave unattended.) Line a plate with kitchen paper.Place spoonfuls of the akara mixture into the hot oil in oblong shapes and fry for 2–3 minutes until golden brown and crispy. Once cooked, transfer to the lined plate. You may need to do this in batches.To make the pap, place the flour, sugar, salt and half the oat milk into a bowl and mix to combine. Pour into a medium saucepan, along with the remaining oat milk, then cook on a medium heat, stirring all the time, until it starts to bubble then it is ready.To serve, place the pap in the centre of a plate and top with the akara and then the ata dindin on top. To make the ata dindin, place the peppers, red onion, ginger, garlic and chillies into a large glass bowl and mix. Add the crumbled stock cube to the bowl and mix again. To make the ata dindin, place the peppers, red onion, ginger, garlic and chillies into a large glass bowl and mix. Add the crumbled stock cube to the bowl and mix again. Heat a medium sauté pan on a medium heat and add the oil. Once hot, add the sliced onion and cook for 2–3 minutes, then add the thyme, tomatoes and the pepper mixture and simmer for 10 minutes. You can remove the bird’s-eye chillies before serving, if you wish. Heat a medium sauté pan on a medium heat and add the oil. Once hot, add the sliced onion and cook for 2–3 minutes, then add the thyme, tomatoes and the pepper mixture and simmer for 10 minutes. You can remove the bird’s-eye chillies before serving, if you wish. To make the akara, place the chopped chillies into a bowl of cold water. Allow to soak for 5 minutes, then drain. To make the akara, place the chopped chillies into a bowl of cold water. Allow to soak for 5 minutes, then drain. Place the red onion, pepper and chillies into a large food processor and blend until you have a smooth paste. Add the soaked black eyed beans and the stock cube and blend again. Season with salt and pepper. Place the red onion, pepper and chillies into a large food processor and blend until you have a smooth paste. Add the soaked black eyed beans and the stock cube and blend again. Season with salt and pepper. Preheat the oil in a deep fat fryer to 160C. (CAUTION: hot oil can be dangerous. Do not leave unattended.) Line a plate with kitchen paper. Preheat the oil in a deep fat fryer to 160C. (CAUTION: hot oil can be dangerous. Do not leave unattended.) Line a plate with kitchen paper. Place spoonfuls of the akara mixture into the hot oil in oblong shapes and fry for 2–3 minutes until golden brown and crispy. Once cooked, transfer to the lined plate. You may need to do this in batches. Place spoonfuls of the akara mixture into the hot oil in oblong shapes and fry for 2–3 minutes until golden brown and crispy. Once cooked, transfer to the lined plate. You may need to do this in batches. To make the pap, place the flour, sugar, salt and half the oat milk into a bowl and mix to combine. Pour into a medium saucepan, along with the remaining oat milk, then cook on a medium heat, stirring all the time, until it starts to bubble then it is ready. To make the pap, place the flour, sugar, salt and half the oat milk into a bowl and mix to combine. Pour into a medium saucepan, along with the remaining oat milk, then cook on a medium heat, stirring all the time, until it starts to bubble then it is ready. To serve, place the pap in the centre of a plate and top with the akara and then the ata dindin on top. To serve, place the pap in the centre of a plate and top with the akara and then the ata dindin on top.
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"content": "An average of 5.0 out of 5 stars from 1 rating These vegan Nigerian black bean fritters, known as akara, are served with ata dindin, a chilli and red pepper sauce. 4 pointed red peppers, grated1 red onion, grated2cm/¾in piece fresh root ginger, peeled and grated5 garlic cloves, grated3 red chillies, chopped2 red bird’s-eye chillies, halved1 vegetable stock cube, crumbled2 tbsp olive oil1 onion, sliced2 sprigs fresh thyme, leaves only6 cherry tomatoes, chopped 4 pointed red peppers, grated 1 red onion, grated 2cm/¾in piece fresh root ginger, peeled and grated 5 garlic cloves, grated 3 red chillies, chopped 2 red bird’s-eye chillies, halved 1 vegetable stock cube, crumbled 2 tbsp olive oil 1 onion, sliced 2 sprigs fresh thyme, leaves only 6 cherry tomatoes, chopped 20 red chillies, chopped1 red onion, chopped1 pointed red pepper, seeds removed, chopped150g/5½oz dried black eyed beans, soaked in water overnight1 vegetable stock cube, crumbledneutral oil, for fryingsalt and freshly ground black pepper 20 red chillies, chopped 1 red onion, chopped 1 pointed red pepper, seeds removed, chopped 150g/5½oz dried black eyed beans, soaked in water overnight 1 vegetable stock cube, crumbled neutral oil, for frying salt and freshly ground black pepper 125g/4½oz pap flour or cornflourpinch sugar250ml/9fl oz oat milkpinch salt 125g/4½oz pap flour or cornflour pinch sugar 250ml/9fl oz oat milk pinch salt Method To make the ata dindin, place the peppers, red onion, ginger, garlic and chillies into a large glass bowl and mix. Add the crumbled stock cube to the bowl and mix again.Heat a medium sauté pan on a medium heat and add the oil. Once hot, add the sliced onion and cook for 2–3 minutes, then add the thyme, tomatoes and the pepper mixture and simmer for 10 minutes. You can remove the bird’s-eye chillies before serving, if you wish.To make the akara, place the chopped chillies into a bowl of cold water. Allow to soak for 5 minutes, then drain. Place the red onion, pepper and chillies into a large food processor and blend until you have a smooth paste. Add the soaked black eyed beans and the stock cube and blend again. Season with salt and pepper.Preheat the oil in a deep fat fryer to 160C. (CAUTION: hot oil can be dangerous. Do not leave unattended.) Line a plate with kitchen paper.Place spoonfuls of the akara mixture into the hot oil in oblong shapes and fry for 2–3 minutes until golden brown and crispy. Once cooked, transfer to the lined plate. You may need to do this in batches.To make the pap, place the flour, sugar, salt and half the oat milk into a bowl and mix to combine. Pour into a medium saucepan, along with the remaining oat milk, then cook on a medium heat, stirring all the time, until it starts to bubble then it is ready.To serve, place the pap in the centre of a plate and top with the akara and then the ata dindin on top. To make the ata dindin, place the peppers, red onion, ginger, garlic and chillies into a large glass bowl and mix. Add the crumbled stock cube to the bowl and mix again. To make the ata dindin, place the peppers, red onion, ginger, garlic and chillies into a large glass bowl and mix. Add the crumbled stock cube to the bowl and mix again. Heat a medium sauté pan on a medium heat and add the oil. Once hot, add the sliced onion and cook for 2–3 minutes, then add the thyme, tomatoes and the pepper mixture and simmer for 10 minutes. You can remove the bird’s-eye chillies before serving, if you wish. Heat a medium sauté pan on a medium heat and add the oil. Once hot, add the sliced onion and cook for 2–3 minutes, then add the thyme, tomatoes and the pepper mixture and simmer for 10 minutes. You can remove the bird’s-eye chillies before serving, if you wish. To make the akara, place the chopped chillies into a bowl of cold water. Allow to soak for 5 minutes, then drain. To make the akara, place the chopped chillies into a bowl of cold water. Allow to soak for 5 minutes, then drain. Place the red onion, pepper and chillies into a large food processor and blend until you have a smooth paste. Add the soaked black eyed beans and the stock cube and blend again. Season with salt and pepper. Place the red onion, pepper and chillies into a large food processor and blend until you have a smooth paste. Add the soaked black eyed beans and the stock cube and blend again. Season with salt and pepper. Preheat the oil in a deep fat fryer to 160C. (CAUTION: hot oil can be dangerous. Do not leave unattended.) Line a plate with kitchen paper. Preheat the oil in a deep fat fryer to 160C. (CAUTION: hot oil can be dangerous. Do not leave unattended.) Line a plate with kitchen paper. Place spoonfuls of the akara mixture into the hot oil in oblong shapes and fry for 2–3 minutes until golden brown and crispy. Once cooked, transfer to the lined plate. You may need to do this in batches. Place spoonfuls of the akara mixture into the hot oil in oblong shapes and fry for 2–3 minutes until golden brown and crispy. Once cooked, transfer to the lined plate. You may need to do this in batches. To make the pap, place the flour, sugar, salt and half the oat milk into a bowl and mix to combine. Pour into a medium saucepan, along with the remaining oat milk, then cook on a medium heat, stirring all the time, until it starts to bubble then it is ready. To make the pap, place the flour, sugar, salt and half the oat milk into a bowl and mix to combine. Pour into a medium saucepan, along with the remaining oat milk, then cook on a medium heat, stirring all the time, until it starts to bubble then it is ready. To serve, place the pap in the centre of a plate and top with the akara and then the ata dindin on top. To serve, place the pap in the centre of a plate and top with the akara and then the ata dindin on top."
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What happened when I used AI to try and save money on my food bill
In a bid to spend less on my weekly food shop, I turned to AI to see if it could suggest cheap, nutritious and tasty dishes for me to cook at home. By Laura Wingrove https://ichef.bbci.co.uk/images/ic/480xn/p0fwdwwd.jpg Recently, the topic of AI has set up camp in my brain. The technology has been hurtling forwards at an exciting yet terrifying pace, prompting occasional middle-of-the-night worries it’s going to snatch the jobs that my family, friends and I need to pay our bills. Becoming ever-more sophisticated, it seems it’s not just human workers who it could be capable of replacing – even my cat Lomu might not be safe. (Don’t worry my little feline friend, I’m sticking with you. For now.) Over the last few years, chatbots have been used for everything from therapy to job applications, with varying levels of success. Always keen to try a food experiment, I decided to see if AI could help me reduce the cost of my food shop while still providing nutritious and tasty dishes over the course of five days. It was nothing if not eye opening. Setting the parameters Me and my partner spend between £50 and £70 every five to seven days on groceries. This includes breakfasts, lunches and dinners and, more often than not, a few alcoholic refreshments. While for the most part I eat a nutritious, balanced diet, I am also a food product developer’s dream customer. Jar of anchovy mayonnaise? Need. Cranberry and white chocolate bagels? Straight in my basket. I frequently return from the supermarket with an eclectic mishmash of ingredients, having lightened my wallet far more than strictly necessary. So, I set out clear and concise parameters for my new chatbot pal, right from the off. I needed a meal plan that would provide three meals a day for five days, for two people. It had to be healthy (including wholefoods) and filling. And it needed to cost less than £40. I wanted the plan to be varied and interesting, thus satiating my appetite for novelty and helping to reduce our intake of processed, gimmicky rubbish. ‘Write me a healthy five day meal plan for two, costing less than £40’, I merrily typed into the text bar. I don’t fully understand the intricacies of AI, but I’m now convinced it’s run by an obliviously out of touch health food enthusiast. All the key words and expected jargon featured; chia puddings, smoothie bowls and the holy grail of healthy dishes circa 2015; courgetti. I (politely) asked it to take another stab, ensuring the ingredients were vegetable, fruit, wholegrain and protein centric. This time it offered up a more interesting menu. Something wasn’t quite right, though. Beef for £1? How was that possible? On further inspection, I noticed that all of the predicted costs seemed ridiculously low. Where was it getting its prices from, I asked? ‘USA’. Oh. After another instruction – this time to use UK prices – it still missed the mark. The cost was based on the amount used, rather than the outlay for the entire product. What’s more, it didn’t make use of the leftover ingredients in the days that followed, making the meal plan both financially inaccurate and also wasteful. I kept plugging away, tweaking each question and specifying requests, in a bid to find the magic formula. Finally, it curated the following meal plan. Breakfasts Monday: Porridge with sliced bananas and a sprinkle of cinnamonTuesday: Greek yoghurt with mixed berries and a drizzle of honeyWednesday: Wholegrain toast with avocado and a poached eggThursday: Veggie omelette with spinach, peppers and feta cheeseFriday: Homemade smoothie with frozen fruits, spinach, almond milk and a spoonful of peanut butter Lunches Monday: Chickpea salad with cucumber, cherry tomatoes, red onion and lemon vinaigretteTuesday: Quinoa bowl with roasted vegetables (such as sweet potatoes, courgette and peppers) and tahini dressingWednesday: Wholegrain wrap with grilled chicken, lettuce, tomato and hummusThursday: Mixed green salad with grilled prawns, cherry tomatoes, avocado and light balsamic vinaigretteFriday: Lentil soup with a side of wholegrain bread Dinners Monday: Baked salmon with roasted asparagus and quinoaTuesday: Stir-fried tofu with mixed vegetables (such as broccoli, bell peppers, and carrots) served over brown riceWednesday: Grilled chicken breast with steamed green beans and sweet potato wedgesThursday: Black bean and vegetable tacos with wholewheat tortillas, salsa and guacamoleFriday: Spaghetti squash with marinara sauce, sautéed mushrooms and a side salad Satisfied with what looked like a well-balanced plan – albeit peppered with North American terms like oatmeal instead of porridge and zucchini instead of courgette – I requested it split my menu ingredients into a categorised shopping list, which it did without a problem. The supermarket Zipping around my local grocery shop clutching my phone, I spent no time in my beloved middle aisle, laser-focused on the task in hand. My neatly ordered shopping list made things extra efficient, too. The whole shop came to an astonishing thirty-five British pounds. I couldn’t believe it! Mission accomplished. However (you knew that was coming) my bags were lacking in the areas of snacks and useful flavour enhances such as spices and herbs, which dampened my excitement a little. Time to cook When it came to the ‘recipes’, the cheeky chatbot missed out some pretty crucial information. You know, like the method. Plus, there was no mention of seasonings, oil, cooking style, equipment or oven temperature. It pretty much just gave the descriptions of each dish, and it was on me to work out how to make them a reality. So I filled in the blanks. No biggie for me as I like to experiment with dishes, but if you prefer to follow a step-by-step recipe or are perhaps a novice in the kitchen, this would be less than ideal. The meals, while perhaps a touch unimaginative, did the job of being ‘healthy’ and were not unenjoyable per se, although this bot was clearly not concerned with evoking any feelings of excitement or enthusiasm with its menu. That said, I grew fond of my new morning routine of getting up a little earlier to make eggs on toast or a filling smoothie (which certainly isn’t the norm). My morning mood improved and I wasn’t hangry by the time lunch came around. Some dinners were better than others. The black bean tacos and baked salmon were decent ideas, but the squash and mushroom dish just wasn’t appealing by the time Friday night rolled around. This would normally be about the time I broke out the menu for my local Chinese takeaway. Crispy beef and sweet and sour Hong Kong style chicken have me weak at the knees when I’m feeling lazy. The only issue? For two of us with rice, it comes to around £26. So, could my AI advisor come up with an alternative and less spenny suggestion? Yes it could – and for just £7! Result. Or was it? When I looked at the dish in greater detail I realised it was thoroughly underwhelming. I was presented with a rather lacklustre chicken and soy sauce stir-fry with carrots, peppers and mushrooms. No rice, no noodles, no crispiness and no fun. This definitely is not what I would consider an exciting healthy alternative. I realise that healthy, cheap and fun are difficult concepts to combine in a recipe – but it certainly isn’t impossible. Health matters This prompted me to quiz the chatbot on what it considered to be healthy. Its answer? ‘Nutritional balance: A healthy recipe should include a balance of macronutrients (carbohydrates, proteins and fats) and provide essential vitamins, minerals and fiber. It should aim to incorporate a variety of whole foods to ensure a well-rounded nutritional profile.’ So I followed up with a question: ‘Why did you remove all substantial carbohydrates from my healthy Chinese?’, to which it replied, ‘I apologize for the oversight in the previous response.’ An oversight seems like a little bit of an understatement when giving nutritional advice to people. And a confusing one too, seeing as it accurately gave me the definition of a balanced meal. It is broadly accepted that the internet is full of contradicting and inaccurate information. So how is an AI chatbot meant navigate the knotty nuances of health and nutrition information? Will it just end up perpetuating the restrictive eating we often saw in now-outdated health trends? On reflection It probably goes without saying that I ordered my favourite Chinese takeaway. The dishes I ate for the rest of the week were totally fine: mostly good, but not great. Meals were relatively varied and filling but I did miss my snacks and I won’t say I didn’t have a pint or two on the side. Plus, this bot had no respect for Fridays, which usually demand a dinner with some sort of pre-weekend celebratory attitude as far as I’m concerned. In terms of saving time, I don’t believe my little friend made anything quicker or more efficient, aside from creating a categorised shopping list. I had to feel my way through the cooking, making up the recipes myself, and source extra ingredients such as herbs and spices to add a bit of flavour. And let’s not forget, the chatbot also needed a fair bit of coaxing to tease out the right answers. Specificity is key with this slippery little guy. After a whirlwind week in a brand new bot relationship you’re probably wondering if we will go the distance. Will I forgo my chaotic food shops for the safety of AI logic? Well, I have taken some lessons from this encounter, for sure. For one, I’ve been reminded of the financial benefits that come with spending a little more time meal planning before heading to the shops. But the chat bot and I have decided that it’s best to spend a little time apart. When it comes to nutrition, recipe writing and menu planning, I think I’ll be leaning on human experts for the foreseeable. Bots can’t seem to achieve the diversity and creativity that we crave in our meals (not to mention the expertise needed to guide us through a recipe). Luckily, my dog-eared, sauce-stained, human-authored cookery books do that very well. Originally published June 2023
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"title": "What happened when I used AI to try and save money on my food bill",
"content": "In a bid to spend less on my weekly food shop, I turned to AI to see if it could suggest cheap, nutritious and tasty dishes for me to cook at home. By Laura Wingrove https://ichef.bbci.co.uk/images/ic/480xn/p0fwdwwd.jpg Recently, the topic of AI has set up camp in my brain. The technology has been hurtling forwards at an exciting yet terrifying pace, prompting occasional middle-of-the-night worries it’s going to snatch the jobs that my family, friends and I need to pay our bills. Becoming ever-more sophisticated, it seems it’s not just human workers who it could be capable of replacing – even my cat Lomu might not be safe. (Don’t worry my little feline friend, I’m sticking with you. For now.) Over the last few years, chatbots have been used for everything from therapy to job applications, with varying levels of success. Always keen to try a food experiment, I decided to see if AI could help me reduce the cost of my food shop while still providing nutritious and tasty dishes over the course of five days. It was nothing if not eye opening. Setting the parameters Me and my partner spend between £50 and £70 every five to seven days on groceries. This includes breakfasts, lunches and dinners and, more often than not, a few alcoholic refreshments. While for the most part I eat a nutritious, balanced diet, I am also a food product developer’s dream customer. Jar of anchovy mayonnaise? Need. Cranberry and white chocolate bagels? Straight in my basket. I frequently return from the supermarket with an eclectic mishmash of ingredients, having lightened my wallet far more than strictly necessary. So, I set out clear and concise parameters for my new chatbot pal, right from the off. I needed a meal plan that would provide three meals a day for five days, for two people. It had to be healthy (including wholefoods) and filling. And it needed to cost less than £40. I wanted the plan to be varied and interesting, thus satiating my appetite for novelty and helping to reduce our intake of processed, gimmicky rubbish. ‘Write me a healthy five day meal plan for two, costing less than £40’, I merrily typed into the text bar. I don’t fully understand the intricacies of AI, but I’m now convinced it’s run by an obliviously out of touch health food enthusiast. All the key words and expected jargon featured; chia puddings, smoothie bowls and the holy grail of healthy dishes circa 2015; courgetti. I (politely) asked it to take another stab, ensuring the ingredients were vegetable, fruit, wholegrain and protein centric. This time it offered up a more interesting menu. Something wasn’t quite right, though. Beef for £1? How was that possible? On further inspection, I noticed that all of the predicted costs seemed ridiculously low. Where was it getting its prices from, I asked? ‘USA’. Oh. After another instruction – this time to use UK prices – it still missed the mark. The cost was based on the amount used, rather than the outlay for the entire product. What’s more, it didn’t make use of the leftover ingredients in the days that followed, making the meal plan both financially inaccurate and also wasteful. I kept plugging away, tweaking each question and specifying requests, in a bid to find the magic formula. Finally, it curated the following meal plan. Breakfasts Monday: Porridge with sliced bananas and a sprinkle of cinnamonTuesday: Greek yoghurt with mixed berries and a drizzle of honeyWednesday: Wholegrain toast with avocado and a poached eggThursday: Veggie omelette with spinach, peppers and feta cheeseFriday: Homemade smoothie with frozen fruits, spinach, almond milk and a spoonful of peanut butter Lunches Monday: Chickpea salad with cucumber, cherry tomatoes, red onion and lemon vinaigretteTuesday: Quinoa bowl with roasted vegetables (such as sweet potatoes, courgette and peppers) and tahini dressingWednesday: Wholegrain wrap with grilled chicken, lettuce, tomato and hummusThursday: Mixed green salad with grilled prawns, cherry tomatoes, avocado and light balsamic vinaigretteFriday: Lentil soup with a side of wholegrain bread Dinners Monday: Baked salmon with roasted asparagus and quinoaTuesday: Stir-fried tofu with mixed vegetables (such as broccoli, bell peppers, and carrots) served over brown riceWednesday: Grilled chicken breast with steamed green beans and sweet potato wedgesThursday: Black bean and vegetable tacos with wholewheat tortillas, salsa and guacamoleFriday: Spaghetti squash with marinara sauce, sautéed mushrooms and a side salad Satisfied with what looked like a well-balanced plan – albeit peppered with North American terms like oatmeal instead of porridge and zucchini instead of courgette – I requested it split my menu ingredients into a categorised shopping list, which it did without a problem. The supermarket Zipping around my local grocery shop clutching my phone, I spent no time in my beloved middle aisle, laser-focused on the task in hand. My neatly ordered shopping list made things extra efficient, too. The whole shop came to an astonishing thirty-five British pounds. I couldn’t believe it! Mission accomplished. However (you knew that was coming) my bags were lacking in the areas of snacks and useful flavour enhances such as spices and herbs, which dampened my excitement a little. Time to cook When it came to the ‘recipes’, the cheeky chatbot missed out some pretty crucial information. You know, like the method. Plus, there was no mention of seasonings, oil, cooking style, equipment or oven temperature. It pretty much just gave the descriptions of each dish, and it was on me to work out how to make them a reality. So I filled in the blanks. No biggie for me as I like to experiment with dishes, but if you prefer to follow a step-by-step recipe or are perhaps a novice in the kitchen, this would be less than ideal. The meals, while perhaps a touch unimaginative, did the job of being ‘healthy’ and were not unenjoyable per se, although this bot was clearly not concerned with evoking any feelings of excitement or enthusiasm with its menu. That said, I grew fond of my new morning routine of getting up a little earlier to make eggs on toast or a filling smoothie (which certainly isn’t the norm). My morning mood improved and I wasn’t hangry by the time lunch came around. Some dinners were better than others. The black bean tacos and baked salmon were decent ideas, but the squash and mushroom dish just wasn’t appealing by the time Friday night rolled around. This would normally be about the time I broke out the menu for my local Chinese takeaway. Crispy beef and sweet and sour Hong Kong style chicken have me weak at the knees when I’m feeling lazy. The only issue? For two of us with rice, it comes to around £26. So, could my AI advisor come up with an alternative and less spenny suggestion? Yes it could – and for just £7! Result. Or was it? When I looked at the dish in greater detail I realised it was thoroughly underwhelming. I was presented with a rather lacklustre chicken and soy sauce stir-fry with carrots, peppers and mushrooms. No rice, no noodles, no crispiness and no fun. This definitely is not what I would consider an exciting healthy alternative. I realise that healthy, cheap and fun are difficult concepts to combine in a recipe – but it certainly isn’t impossible. Health matters This prompted me to quiz the chatbot on what it considered to be healthy. Its answer? ‘Nutritional balance: A healthy recipe should include a balance of macronutrients (carbohydrates, proteins and fats) and provide essential vitamins, minerals and fiber. It should aim to incorporate a variety of whole foods to ensure a well-rounded nutritional profile.’ So I followed up with a question: ‘Why did you remove all substantial carbohydrates from my healthy Chinese?’, to which it replied, ‘I apologize for the oversight in the previous response.’ An oversight seems like a little bit of an understatement when giving nutritional advice to people. And a confusing one too, seeing as it accurately gave me the definition of a balanced meal. It is broadly accepted that the internet is full of contradicting and inaccurate information. So how is an AI chatbot meant navigate the knotty nuances of health and nutrition information? Will it just end up perpetuating the restrictive eating we often saw in now-outdated health trends? On reflection It probably goes without saying that I ordered my favourite Chinese takeaway. The dishes I ate for the rest of the week were totally fine: mostly good, but not great. Meals were relatively varied and filling but I did miss my snacks and I won’t say I didn’t have a pint or two on the side. Plus, this bot had no respect for Fridays, which usually demand a dinner with some sort of pre-weekend celebratory attitude as far as I’m concerned. In terms of saving time, I don’t believe my little friend made anything quicker or more efficient, aside from creating a categorised shopping list. I had to feel my way through the cooking, making up the recipes myself, and source extra ingredients such as herbs and spices to add a bit of flavour. And let’s not forget, the chatbot also needed a fair bit of coaxing to tease out the right answers. Specificity is key with this slippery little guy. After a whirlwind week in a brand new bot relationship you’re probably wondering if we will go the distance. Will I forgo my chaotic food shops for the safety of AI logic? Well, I have taken some lessons from this encounter, for sure. For one, I’ve been reminded of the financial benefits that come with spending a little more time meal planning before heading to the shops. But the chat bot and I have decided that it’s best to spend a little time apart. When it comes to nutrition, recipe writing and menu planning, I think I’ll be leaning on human experts for the foreseeable. Bots can’t seem to achieve the diversity and creativity that we crave in our meals (not to mention the expertise needed to guide us through a recipe). Luckily, my dog-eared, sauce-stained, human-authored cookery books do that very well. Originally published June 2023"
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Family £1 recipe meal plan
How we costed our recipes We have stuck to a strict ingredient budget of £7 per person for the week, which averages out at just under £1 per portion. We’ve based most of our costs on the smallest available pack size, meaning even if you don’t use a whole jar or packet, the entire cost is still included in the budget. Meanwhile, store cupboard items like oil, salt, pasta and rice are costed according to the quantity you use, as they tend to have long shelf lives or be purchased regularly as part of a standard family shop. The recipes Day 1: Beany quesadillas A Tex Mex-style supper in under 20 minutes, these cheesy chilli pockets are easy to assemble and bake quickly in the oven rather than one at a time in a pan (though you can follow the recipe tips to cook them on the hob if you prefer). Any leftovers can be eaten cold the next day or reheated in the microwave. https://ichef.bbci.co.uk/images/ic/480xn/p0d4ngbl.jpg Day 2: Easy roast chicken and vegetables A fast family roast with gravy that’s designed to be economical but delicious. It’s almost all cooked in one roasting tin in the oven, so you’ll be saving washing up and using your hob less, too. If your roasting tin isn’t large enough to hold the chicken and vegetables in a single layer, use two tins instead. https://ichef.bbci.co.uk/images/ic/480xn/p0d4nhgm.jpg Day 3: Creamy chicken and rice An easy risotto-style dish that uses cheaper long grain rice instead of short grain arborio rice. Add the stock all in one go at the beginning for a hands-off dinner that can cook while you get on with other things. Use leftover chicken from yesterday's roast and any frozen or cooked vegetables you like. https://ichef.bbci.co.uk/images/ic/480xn/p0d4nh56.jpg Day 4: Egg and bacon hash Eggs and bacon make a great standby supper, but if you cook them with potatoes to make a hash they become a proper meal. This is a handy dish to cook if you have boiled or roast potatoes leftover from another meal. https://ichef.bbci.co.uk/images/ic/480xn/p0d4nmr4.jpg Day 5: One pan pasta bolognese A brilliantly easy one-pan budget bolognese that simmers at the same time as the pasta. Using lentils means you need less mince, which not only helps to cut costs but also reduces the dish's saturated fat and adds fibre. https://ichef.bbci.co.uk/images/ic/480xn/p0d4npy2.jpg Day 6: Sticky sausage and potato traybake Sweet and sticky sausages with colourful roasted veg makes for a brilliant all-in-one traybake that the whole family will love. Use whichever sausages you prefer and choose your largest oven tray so that everything fits in and cooks evenly. https://ichef.bbci.co.uk/images/ic/480xn/p0d4nxym.jpg Day 7: Tuna and sweetcorn pasta An easy family favourite that incorporates healthy fish within a tight budget. Use your favourite pasta shapes and feel free to add alternative frozen, fresh or tinned vegetables too. https://ichef.bbci.co.uk/images/ic/480xn/p0d4nz5h.jpg Shopping list Fruit and vegetables□ 300g/10½oz cherry tomatoes□ 4–5 medium onions□ 2.25kg/5 lb potatoes□ 4 medium carrots□ 2 medium parsnips□ 1 large red pepper□ 1 lime Meat and fish□ 1 small whole chicken (around 1.3kg/2lb 14oz)□ 3–4 rashers smoked bacon□ 250g/9oz minced beef□ 8 pork sausages Dairy, eggs and chilled□ 275g/9¾oz cheddar□ 4 medium eggs□ 200g tub full-fat soft cheese Tins, packets and jars□ 400g mixed beans in chilli sauce□ 400g tin red kidney beans in water□ 400g tin green lentils□ 400g tin chopped tomatoes□ 2 x 400g tins baked beans□ 145g tin tuna chunks□ 250g/9oz long grain rice□ 550g/1lb 4oz pasta shapes (ideally 250g/9oz penne and 300g/10½oz pasta shells) Cooking ingredients□ 140ml/¼ pint vegetable oil□ 2 chicken stock cube□ 1 beef stock cube□ 3 tbsp runny honey□ ½ tsp dried mixed herbs□ ¼–½ tsp dried chilli flakes□ 2 tbsp plain flour□ salt and ground black pepper Frozen□ 350g/12 oz frozen sweetcorn□ 300g/10½ oz frozen peas Condiments□ ½ tsp soy sauce (preferably dark)□ 3 tbsp tomato ketchup□ 4–5 tsp wholegrain mustard Other□ 8 regular flour tortillas First published October 2022. Prices updated in November 2023.
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"content": "How we costed our recipes We have stuck to a strict ingredient budget of £7 per person for the week, which averages out at just under £1 per portion. We’ve based most of our costs on the smallest available pack size, meaning even if you don’t use a whole jar or packet, the entire cost is still included in the budget. Meanwhile, store cupboard items like oil, salt, pasta and rice are costed according to the quantity you use, as they tend to have long shelf lives or be purchased regularly as part of a standard family shop. The recipes Day 1: Beany quesadillas A Tex Mex-style supper in under 20 minutes, these cheesy chilli pockets are easy to assemble and bake quickly in the oven rather than one at a time in a pan (though you can follow the recipe tips to cook them on the hob if you prefer). Any leftovers can be eaten cold the next day or reheated in the microwave. https://ichef.bbci.co.uk/images/ic/480xn/p0d4ngbl.jpg Day 2: Easy roast chicken and vegetables A fast family roast with gravy that’s designed to be economical but delicious. It’s almost all cooked in one roasting tin in the oven, so you’ll be saving washing up and using your hob less, too. If your roasting tin isn’t large enough to hold the chicken and vegetables in a single layer, use two tins instead. https://ichef.bbci.co.uk/images/ic/480xn/p0d4nhgm.jpg Day 3: Creamy chicken and rice An easy risotto-style dish that uses cheaper long grain rice instead of short grain arborio rice. Add the stock all in one go at the beginning for a hands-off dinner that can cook while you get on with other things. Use leftover chicken from yesterday's roast and any frozen or cooked vegetables you like. https://ichef.bbci.co.uk/images/ic/480xn/p0d4nh56.jpg Day 4: Egg and bacon hash Eggs and bacon make a great standby supper, but if you cook them with potatoes to make a hash they become a proper meal. This is a handy dish to cook if you have boiled or roast potatoes leftover from another meal. https://ichef.bbci.co.uk/images/ic/480xn/p0d4nmr4.jpg Day 5: One pan pasta bolognese A brilliantly easy one-pan budget bolognese that simmers at the same time as the pasta. Using lentils means you need less mince, which not only helps to cut costs but also reduces the dish's saturated fat and adds fibre. https://ichef.bbci.co.uk/images/ic/480xn/p0d4npy2.jpg Day 6: Sticky sausage and potato traybake Sweet and sticky sausages with colourful roasted veg makes for a brilliant all-in-one traybake that the whole family will love. Use whichever sausages you prefer and choose your largest oven tray so that everything fits in and cooks evenly. https://ichef.bbci.co.uk/images/ic/480xn/p0d4nxym.jpg Day 7: Tuna and sweetcorn pasta An easy family favourite that incorporates healthy fish within a tight budget. Use your favourite pasta shapes and feel free to add alternative frozen, fresh or tinned vegetables too. https://ichef.bbci.co.uk/images/ic/480xn/p0d4nz5h.jpg Shopping list Fruit and vegetables□ 300g/10½oz cherry tomatoes□ 4–5 medium onions□ 2.25kg/5 lb potatoes□ 4 medium carrots□ 2 medium parsnips□ 1 large red pepper□ 1 lime Meat and fish□ 1 small whole chicken (around 1.3kg/2lb 14oz)□ 3–4 rashers smoked bacon□ 250g/9oz minced beef□ 8 pork sausages Dairy, eggs and chilled□ 275g/9¾oz cheddar□ 4 medium eggs□ 200g tub full-fat soft cheese Tins, packets and jars□ 400g mixed beans in chilli sauce□ 400g tin red kidney beans in water□ 400g tin green lentils□ 400g tin chopped tomatoes□ 2 x 400g tins baked beans□ 145g tin tuna chunks□ 250g/9oz long grain rice□ 550g/1lb 4oz pasta shapes (ideally 250g/9oz penne and 300g/10½oz pasta shells) Cooking ingredients□ 140ml/¼ pint vegetable oil□ 2 chicken stock cube□ 1 beef stock cube□ 3 tbsp runny honey□ ½ tsp dried mixed herbs□ ¼–½ tsp dried chilli flakes□ 2 tbsp plain flour□ salt and ground black pepper Frozen□ 350g/12 oz frozen sweetcorn□ 300g/10½ oz frozen peas Condiments□ ½ tsp soy sauce (preferably dark)□ 3 tbsp tomato ketchup□ 4–5 tsp wholegrain mustard Other□ 8 regular flour tortillas First published October 2022. Prices updated in November 2023."
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Family £1 recipe meal plan for six
This budget-friendly meal plan covers a week's worth of dinners for four adults and two children, coming in at under £38 in total. All the recipes are flexible too, so you can swap in different ingredients to make the most of leftovers and supermarket deals, bulk out portion sizes for bigger appetites and appease picky eaters. More budget meal inspiration Budget meal plan for fourBudget vegetarian meal plan for fourBudget recipes and advice Budget meal plan for four Budget vegetarian meal plan for four Budget recipes and advice How we costed our recipes We have stuck to a strict ingredient budget for this meal plan, meaning each portion is well under £1 on average. We’ve based most of our costs on the smallest available pack size, meaning even if you don’t use a whole jar or packet, the entire cost is still included in the budget. Meanwhile, store cupboard items like oil, salt, pasta and rice are costed according to the quantity you use, as they tend to have long shelf lives or be purchased regularly as part of a standard family shop. The recipes Day 1: Budget barbecue-style chicken drumsticks A cheap and easy way to serve up barbecue-style chicken, even when it’s raining. Using a cheaper cut like drumsticks helps keep the costs low, and any leftovers can be eaten hot or cold as part of a packed lunch the next day. A kilo-sized pack contains roughly 9–11 drumsticks, but if you think your family will eat more just buy a second pack and freeze the excess – you will still be within budget for the week. https://ichef.bbci.co.uk/images/ic/480xn/p0d4qfqp.jpg Day 2: Cheesy turkey and broccoli spaghetti A delicious, creamy pasta supper that will feed four people very generously but easily stretches to six if you have younger children around the table. Turkey always makes an economical choice, so think about swapping it in for chicken breast in your favourite dishes. https://ichef.bbci.co.uk/images/ic/480xn/p0d4qmfz.jpg Day 3: Budget beef tacos Serve this in the middle of the table and let everyone dig in, building their own tacos. You can swap the soft tortillas for crispy taco shells if you prefer – they'll just cost a few pence more. https://ichef.bbci.co.uk/images/ic/480xn/p0d4qmwj.jpg Day 4: One pan fish and chips A fun family traybake that’s bound to be popular with the kids. Cooking everything in one large baking tray makes for a hassle-free supper and saves on washing up. This crowd-pleasing recipe is also a great way to get the family eating more fish. https://ichef.bbci.co.uk/images/ic/480xn/p0d4qsp7.jpg Day 5: One pan sausage pasta One pack of sausages will easily feed up to six people if you squeeze the meat out of the skins and cook with pasta and a rich tomato sauce. Leftovers can be warmed up the next day or frozen for up to a month, too. https://ichef.bbci.co.uk/images/ic/480xn/p0d4qvtk.jpg Day 6: Roast pork and veg with gravy A proper roast pork dinner with lots of veg and gravy doesn’t need to be expensive if you choose the right cut of meat. You can spread the cost over a couple of meals too, by using the leftover meat in other recipes like tomorrow's fried rice. Shoulder of pork normally cooks for hours, but this recipe flattens the meat so it needs less time in the oven. https://ichef.bbci.co.uk/images/ic/480xn/p0d4qxk9.jpg Day 7: Budget special fried rice Fried rice is a fast family meal that makes the most of your store cupboard and any leftover meat from a roast dinner – like yesterday's pork. It's all made in one pot, so grab your largest pan to cook it. https://ichef.bbci.co.uk/images/ic/480xn/p0d4qyl5.jpg Shopping list Fruit and vegetables□ 4 medium onions□ 2.4kg/5lb 7oz potatoes□ 6 medium carrots□ 4 medium parsnips□ ½ green cabbage, such as Savoy□ 2 heads broccoli (each about 350g/12oz)□ 1 large pepper, any colour□ 1 small iceberg lettuce□ 1 lemon (optional) Meat and fish□ 1.2kg–1.5kg/2lb 11oz–3lb 5oz pork shoulder joint, rind scored□ 454g pack sausages (6–8 sausages)□ 400–500g/14oz–1lb 2oz beef mince□ 375g/13oz turkey breast steaks□ 1kg/2lb 4oz chicken drumsticks Tins, packets and jars□ 300g/10½oz long grain rice□ 2 x 400g tins chopped tomatoes□ 725g/1lb 9oz pasta shapes (ideally 350g/12oz penne and 375g/13oz spaghetti)□ 400g tin red kidney beans in water Dairy, eggs and chilled□ 6 medium eggs□ 450ml/16fl oz milk□ 50g/1¾oz cheddar□ 200ml/7fl oz soured cream□ 500g/1lb 2oz ready-made coleslaw Cooking ingredients□ 225ml/8fl oz vegetable oil□ 55g/2oz plain flour□ 2 tbsp runny honey□ 1 beef or pork stock cube□ 1 chicken stock cube□ ½ tsp dried mixed herbs or oregano□ 2 tbsp fajita seasoning (check the recipe as you might already own the spices to make your own)□ salt and ground black pepper Frozen□ 500g/1lb 2oz frozen mixed vegetables or peas□ 400g/14oz frozen peas□ 15–20 breaded fish fingers□ 250g/9oz frozen sweetcorn Condiments□ 190g/6½oz tomato ketchup□ 4 tbsp soy sauce, plus extra to serve Other□ 8 soft tortilla wraps□ 6 slices bread and butter (optional) First published October 2022. Prices updated in November 2023.
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"content": "This budget-friendly meal plan covers a week's worth of dinners for four adults and two children, coming in at under £38 in total. All the recipes are flexible too, so you can swap in different ingredients to make the most of leftovers and supermarket deals, bulk out portion sizes for bigger appetites and appease picky eaters. More budget meal inspiration Budget meal plan for fourBudget vegetarian meal plan for fourBudget recipes and advice Budget meal plan for four Budget vegetarian meal plan for four Budget recipes and advice How we costed our recipes We have stuck to a strict ingredient budget for this meal plan, meaning each portion is well under £1 on average. We’ve based most of our costs on the smallest available pack size, meaning even if you don’t use a whole jar or packet, the entire cost is still included in the budget. Meanwhile, store cupboard items like oil, salt, pasta and rice are costed according to the quantity you use, as they tend to have long shelf lives or be purchased regularly as part of a standard family shop. The recipes Day 1: Budget barbecue-style chicken drumsticks A cheap and easy way to serve up barbecue-style chicken, even when it’s raining. Using a cheaper cut like drumsticks helps keep the costs low, and any leftovers can be eaten hot or cold as part of a packed lunch the next day. A kilo-sized pack contains roughly 9–11 drumsticks, but if you think your family will eat more just buy a second pack and freeze the excess – you will still be within budget for the week. https://ichef.bbci.co.uk/images/ic/480xn/p0d4qfqp.jpg Day 2: Cheesy turkey and broccoli spaghetti A delicious, creamy pasta supper that will feed four people very generously but easily stretches to six if you have younger children around the table. Turkey always makes an economical choice, so think about swapping it in for chicken breast in your favourite dishes. https://ichef.bbci.co.uk/images/ic/480xn/p0d4qmfz.jpg Day 3: Budget beef tacos Serve this in the middle of the table and let everyone dig in, building their own tacos. You can swap the soft tortillas for crispy taco shells if you prefer – they'll just cost a few pence more. https://ichef.bbci.co.uk/images/ic/480xn/p0d4qmwj.jpg Day 4: One pan fish and chips A fun family traybake that’s bound to be popular with the kids. Cooking everything in one large baking tray makes for a hassle-free supper and saves on washing up. This crowd-pleasing recipe is also a great way to get the family eating more fish. https://ichef.bbci.co.uk/images/ic/480xn/p0d4qsp7.jpg Day 5: One pan sausage pasta One pack of sausages will easily feed up to six people if you squeeze the meat out of the skins and cook with pasta and a rich tomato sauce. Leftovers can be warmed up the next day or frozen for up to a month, too. https://ichef.bbci.co.uk/images/ic/480xn/p0d4qvtk.jpg Day 6: Roast pork and veg with gravy A proper roast pork dinner with lots of veg and gravy doesn’t need to be expensive if you choose the right cut of meat. You can spread the cost over a couple of meals too, by using the leftover meat in other recipes like tomorrow's fried rice. Shoulder of pork normally cooks for hours, but this recipe flattens the meat so it needs less time in the oven. https://ichef.bbci.co.uk/images/ic/480xn/p0d4qxk9.jpg Day 7: Budget special fried rice Fried rice is a fast family meal that makes the most of your store cupboard and any leftover meat from a roast dinner – like yesterday's pork. It's all made in one pot, so grab your largest pan to cook it. https://ichef.bbci.co.uk/images/ic/480xn/p0d4qyl5.jpg Shopping list Fruit and vegetables□ 4 medium onions□ 2.4kg/5lb 7oz potatoes□ 6 medium carrots□ 4 medium parsnips□ ½ green cabbage, such as Savoy□ 2 heads broccoli (each about 350g/12oz)□ 1 large pepper, any colour□ 1 small iceberg lettuce□ 1 lemon (optional) Meat and fish□ 1.2kg–1.5kg/2lb 11oz–3lb 5oz pork shoulder joint, rind scored□ 454g pack sausages (6–8 sausages)□ 400–500g/14oz–1lb 2oz beef mince□ 375g/13oz turkey breast steaks□ 1kg/2lb 4oz chicken drumsticks Tins, packets and jars□ 300g/10½oz long grain rice□ 2 x 400g tins chopped tomatoes□ 725g/1lb 9oz pasta shapes (ideally 350g/12oz penne and 375g/13oz spaghetti)□ 400g tin red kidney beans in water Dairy, eggs and chilled□ 6 medium eggs□ 450ml/16fl oz milk□ 50g/1¾oz cheddar□ 200ml/7fl oz soured cream□ 500g/1lb 2oz ready-made coleslaw Cooking ingredients□ 225ml/8fl oz vegetable oil□ 55g/2oz plain flour□ 2 tbsp runny honey□ 1 beef or pork stock cube□ 1 chicken stock cube□ ½ tsp dried mixed herbs or oregano□ 2 tbsp fajita seasoning (check the recipe as you might already own the spices to make your own)□ salt and ground black pepper Frozen□ 500g/1lb 2oz frozen mixed vegetables or peas□ 400g/14oz frozen peas□ 15–20 breaded fish fingers□ 250g/9oz frozen sweetcorn Condiments□ 190g/6½oz tomato ketchup□ 4 tbsp soy sauce, plus extra to serve Other□ 8 soft tortilla wraps□ 6 slices bread and butter (optional) First published October 2022. Prices updated in November 2023."
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Family £1 vegetarian slow cooker meal plan
This budget-friendly vegetarian slow cooker meal plan covers a week's worth of dinners for four adults, with all the ingredients coming in at under £28. It’s designed to be economical on energy use and help reduce waste. All the recipes have been developed specifically to be made in a slow cooker, although there's the occasional (and often optional) use of a microwave and hob, too. More budget meal inspiration Budget family microwave meal planBudget vegetarian meal plan for fourBudget recipes and advice Budget family microwave meal plan Budget vegetarian meal plan for four Budget recipes and advice How we costed our recipes We have stuck to a strict ingredient budget of £7 per person for the week, which averages out at just under £1 per portion. We’ve based most of our costs on the smallest available pack size, meaning even if you don’t use a whole jar or packet, the entire cost is still included in the budget. Meanwhile, store cupboard items like oil, salt, pasta and rice are costed according to the quantity you use, as they tend to have long shelf lives or be purchased regularly as part of a standard family shop. Day 1: Split pea and spinach dal Nothing says comfort food like a big bowl of this super simple, creamy dal. Spend five minutes preparing dinner then let your slow cooker take over before serving simply with cooked rice and dollops of cooling yoghurt. It’s easily made vegan by swapping the yoghurt for a non-dairy favourite. https://ichef.bbci.co.uk/images/ic/480xn/p0fgghgd.jpg Day 2: Butternut squash and sage pasta Sage and squash pair up perfectly in this easy, earthy vegetarian pasta dish. Thin or small pasta shapes work really well in a slow cooker when cooked in plenty of stock on the highest setting. The crispy sage on top isn’t strictly necessary but finishes the dish off very nicely and is easily made in the microwave. https://ichef.bbci.co.uk/images/ic/480xn/p0fggl76.jpg Day 3: Warm carrot, date and feta salad Discover the versatility of slow cookers with this easy and substantial warm salad. Braise carrots then use the braising liquid to soften couscous before combining with sweet dates, salty cheese and a lemony dressing. https://ichef.bbci.co.uk/images/ic/480xn/p0fgglv5.jpg Day 4: Curried vegetable laksa This creamy, comforting laksa is packed with soft noodles and vegetables, and you can have it on the table in less than four hours with only 15 minutes of effort. https://ichef.bbci.co.uk/images/ic/480xn/p0fggn8t.jpg Day 5: Sloppy Joes on toast This take on a sloppy Joe creates a filling lunch or simple dinner when you want something hearty and comforting to eat. It couldn't be easier to prep, either – just bung all the ingredients in the pot and let it the slow cooker work its magic. https://ichef.bbci.co.uk/images/ic/480xn/p0fggpmf.jpg Day 6: Chilli bean tacos This lightly spiced, vegan chilli is perfect for wrapping up in soft tacos with yoghurt, crunchy lettuce and tomato salsa. If you have any spare cheddar, grate and add to the table too, for family-style assembly and eating. https://ichef.bbci.co.uk/images/ic/480xn/p0fggqxp.jpg Day 7: Leek and bean cassoulet with cheesy crumbs This veggie twist on the French classic has sweet, herby, garlicy flavour and plenty of texture, with super-soft leeks, creamy white beans and a crunchy crumb topping. A new family favourite. https://ichef.bbci.co.uk/images/ic/480xn/p0fggvt6.jpg Shopping list Fruit and vegetables□ 30g pack fresh sage□ 200–250g/7–9oz baby spinach leaves□ 3 red onions□ 2 red or white onion□ 10 garlic cloves□ 4 lemons□ 1 butternut squash□ 1kg/2lbs 4oz carrots□ 1 bunch spring onions□ 150g/5½oz mange tout□ 1 red pepper□ 2 tomatoes□ 1 bag chopped Iceberg lettuce (or half an Iceberg lettuce)□ 500g/1lb 2oz leeks Dairy, eggs and chilled□ 500g pot natural or Greek-style yogurt (low fat if you like)□ pack of hard vegetarian cheese (130g minimum)□ 200g/7oz Greek style salad cheese (or feta), crumbled□ 100g/3½oz cheddar cheese Tins, packets and jars□ 500g pack dried split peas□ 300g/10½oz long grain (or basmati rice)□ 350g/12oz dried spaghetti□ 300g/10½oz couscous□ 1 pack stoned dates (85g minimum)□ 400g tin coconut milk (light is fine)□ 300g/10½oz fresh egg noodles or medium straight-to-wok noodles□ 400g tin chopped tomatoes□ 400g tin whole tomatoes□ 400g tin kidney beans□ 2 x 400g tins white beans, like cannellini haricot or butterbean Cooking ingredients□ 5 vegetable stock cubes□ 3 tbsp mild curry powder□ 2 tbsp ground cumin□ 3 tsp paprika□ 3 tsp dried herbs□ ¼ tsp chilli flakes□ 2 tbsp olive oil Frozen□ 225g/8oz frozen peas□ 500g/1lb 2oz frozen soya mince Condiments□ 75g/2½oz barbecue sauce Other□ 10 slices wholemeal bread□ 8 soft white or wholemeal wraps Originally published April 2023
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"content": "This budget-friendly vegetarian slow cooker meal plan covers a week's worth of dinners for four adults, with all the ingredients coming in at under £28. It’s designed to be economical on energy use and help reduce waste. All the recipes have been developed specifically to be made in a slow cooker, although there's the occasional (and often optional) use of a microwave and hob, too. More budget meal inspiration Budget family microwave meal planBudget vegetarian meal plan for fourBudget recipes and advice Budget family microwave meal plan Budget vegetarian meal plan for four Budget recipes and advice How we costed our recipes We have stuck to a strict ingredient budget of £7 per person for the week, which averages out at just under £1 per portion. We’ve based most of our costs on the smallest available pack size, meaning even if you don’t use a whole jar or packet, the entire cost is still included in the budget. Meanwhile, store cupboard items like oil, salt, pasta and rice are costed according to the quantity you use, as they tend to have long shelf lives or be purchased regularly as part of a standard family shop. Day 1: Split pea and spinach dal Nothing says comfort food like a big bowl of this super simple, creamy dal. Spend five minutes preparing dinner then let your slow cooker take over before serving simply with cooked rice and dollops of cooling yoghurt. It’s easily made vegan by swapping the yoghurt for a non-dairy favourite. https://ichef.bbci.co.uk/images/ic/480xn/p0fgghgd.jpg Day 2: Butternut squash and sage pasta Sage and squash pair up perfectly in this easy, earthy vegetarian pasta dish. Thin or small pasta shapes work really well in a slow cooker when cooked in plenty of stock on the highest setting. The crispy sage on top isn’t strictly necessary but finishes the dish off very nicely and is easily made in the microwave. https://ichef.bbci.co.uk/images/ic/480xn/p0fggl76.jpg Day 3: Warm carrot, date and feta salad Discover the versatility of slow cookers with this easy and substantial warm salad. Braise carrots then use the braising liquid to soften couscous before combining with sweet dates, salty cheese and a lemony dressing. https://ichef.bbci.co.uk/images/ic/480xn/p0fgglv5.jpg Day 4: Curried vegetable laksa This creamy, comforting laksa is packed with soft noodles and vegetables, and you can have it on the table in less than four hours with only 15 minutes of effort. https://ichef.bbci.co.uk/images/ic/480xn/p0fggn8t.jpg Day 5: Sloppy Joes on toast This take on a sloppy Joe creates a filling lunch or simple dinner when you want something hearty and comforting to eat. It couldn't be easier to prep, either – just bung all the ingredients in the pot and let it the slow cooker work its magic. https://ichef.bbci.co.uk/images/ic/480xn/p0fggpmf.jpg Day 6: Chilli bean tacos This lightly spiced, vegan chilli is perfect for wrapping up in soft tacos with yoghurt, crunchy lettuce and tomato salsa. If you have any spare cheddar, grate and add to the table too, for family-style assembly and eating. https://ichef.bbci.co.uk/images/ic/480xn/p0fggqxp.jpg Day 7: Leek and bean cassoulet with cheesy crumbs This veggie twist on the French classic has sweet, herby, garlicy flavour and plenty of texture, with super-soft leeks, creamy white beans and a crunchy crumb topping. A new family favourite. https://ichef.bbci.co.uk/images/ic/480xn/p0fggvt6.jpg Shopping list Fruit and vegetables□ 30g pack fresh sage□ 200–250g/7–9oz baby spinach leaves□ 3 red onions□ 2 red or white onion□ 10 garlic cloves□ 4 lemons□ 1 butternut squash□ 1kg/2lbs 4oz carrots□ 1 bunch spring onions□ 150g/5½oz mange tout□ 1 red pepper□ 2 tomatoes□ 1 bag chopped Iceberg lettuce (or half an Iceberg lettuce)□ 500g/1lb 2oz leeks Dairy, eggs and chilled□ 500g pot natural or Greek-style yogurt (low fat if you like)□ pack of hard vegetarian cheese (130g minimum)□ 200g/7oz Greek style salad cheese (or feta), crumbled□ 100g/3½oz cheddar cheese Tins, packets and jars□ 500g pack dried split peas□ 300g/10½oz long grain (or basmati rice)□ 350g/12oz dried spaghetti□ 300g/10½oz couscous□ 1 pack stoned dates (85g minimum)□ 400g tin coconut milk (light is fine)□ 300g/10½oz fresh egg noodles or medium straight-to-wok noodles□ 400g tin chopped tomatoes□ 400g tin whole tomatoes□ 400g tin kidney beans□ 2 x 400g tins white beans, like cannellini haricot or butterbean Cooking ingredients□ 5 vegetable stock cubes□ 3 tbsp mild curry powder□ 2 tbsp ground cumin□ 3 tsp paprika□ 3 tsp dried herbs□ ¼ tsp chilli flakes□ 2 tbsp olive oil Frozen□ 225g/8oz frozen peas□ 500g/1lb 2oz frozen soya mince Condiments□ 75g/2½oz barbecue sauce Other□ 10 slices wholemeal bread□ 8 soft white or wholemeal wraps Originally published April 2023"
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Budget meal plan for two
How we costed our recipes We have stuck to a strict ingredient budget for the week. When the meal plan was first published it was under £7 per person for the week, but as prices have continuted to rise the recipes now average out at just over £1 per portion. We’ve based most of our costs on the smallest available pack size, meaning even if you don’t use a whole jar or packet, the entire cost is still included in the budget. Meanwhile, store cupboard items like oil, salt, pasta and rice are costed according to the quantity you use, as they tend to have long shelf lives or be purchased regularly as part of a standard shop. The recipes Day 1: Cauliflower and broccoli cheese Cauliflower and broccoli cheese is a simple meat-free supper that’s easy to make and tastes delicious. You can use any cheese you like for this recipe, odds and ends from the fridge are fine. https://ichef.bbci.co.uk/images/ic/480xn/p0d9r17g.jpg Day 2: Chilli tuna pasta A full-flavoured tuna pasta dish that makes two generous portions. Using tinned fish is an easy way to incorporate fish into your diet and it’s usually cheaper than fresh or frozen fish. https://ichef.bbci.co.uk/images/ic/480xn/p0d9r1t4.jpg Day 3: Creamy mushrooms and rice A gorgeous stroganoff-inspired mushroom dish that makes a luxurious supper on a budget. The sauce is also delicious tossed through pasta or spooned into jacket potatoes. For a vegan version, use plant-based cream. https://ichef.bbci.co.uk/images/ic/480xn/p0d9r2m5.jpg Day 4: Egg fried rice Egg fried rice makes a brilliant, and economical supper. You can add any fresh, frozen or leftover cooked vegetables or cubes of cooked meat. It’s a great way to use up odds and ends from the fridge to save waste. https://ichef.bbci.co.uk/images/ic/480xn/p0d9r3bf.jpg Day 5: Loaded potato wedges with chilli beans Potato wedges taste great loaded up with spicy chilli beans. If you don’t already have any in your freezer, making your own doesn’t take long and you don’t need to use the oven. Tins of beans in chilli sauce are a versatile addition to you store cupboard, so it’s worth always keeping a couple of tins in stock. https://ichef.bbci.co.uk/images/ic/480xn/p0d9r40s.jpg Day 6: One pan turkey bolognese Try mixing up your bolognese by using turkey mince instead of beef, it works really well and cooks faster (a good beef bolognese really benefits from slow cooking). This dish cooks the pasta in the same pot as the bolognese, to save energy and washing up. https://ichef.bbci.co.uk/images/ic/480xn/p0d9r4vx.jpg Day 7: Turkey, pea and potato curry A lovely keema-style curry made with minced turkey and lots of vegetables. This warming supper is delicious served just as it is, but you could also cook rice or heat some flatbreads to serve alongside. Chutney and yoghurt would also make good accompaniments. https://ichef.bbci.co.uk/images/ic/480xn/p0d9r5g3.jpg Shopping list Fruit and vegetables□ 700g/1lb 9oz potatoes□ 2½ medium onions□ 3 garlic cloves□ 2 medium carrots□ 6–7 spring onions□ 1 pepper, any colour□ 250–300g/9–10½oz mushrooms□ 1 head of broccoli (around 350g/12oz)□ ½ medium or 1 small cauliflower (around 400g/14oz) Meat and fish□ 500g/1lb 2oz minced turkey thigh Tins, packets and jars□ 2 x 400g tins chopped tomatoes□ 400g tin beans in chilli sauce□ 145g tin tuna chunks, any kind□ 125g/4½oz dried penne pasta, or other pasta shapes□ 150g/5½oz dried spaghetti, or other pasta shapes□ 300g/10½oz long grain rice Dairy, eggs and chilled□ 90g/3¼oz mature cheddar□ 400ml/14fl oz milk□ 30g/1oz butter□ 3 medium eggs□ 4 tbsp double, single or soured cream or crème fraîche Cooking ingredients□ 70g/2½oz plain flour□ 165ml/5½fl oz vegetable oil□ 2 chicken stock cubes□ 1 tbsp medium curry powder□ 1¼ tsp dried mixed herbs□ ¼–½ tsp dried chilli flakes, to taste□ salt and ground black pepper Frozen□ 200g/7oz frozen peas Condiments□ 4 tbsp ketchup□ 1 tbsp soy sauce (preferably dark), plus extra to serve Other□ 2 slices bread and butter, to serve (optional) First published November 2022. Prices checked March 2023.
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"content": "How we costed our recipes We have stuck to a strict ingredient budget for the week. When the meal plan was first published it was under £7 per person for the week, but as prices have continuted to rise the recipes now average out at just over £1 per portion. We’ve based most of our costs on the smallest available pack size, meaning even if you don’t use a whole jar or packet, the entire cost is still included in the budget. Meanwhile, store cupboard items like oil, salt, pasta and rice are costed according to the quantity you use, as they tend to have long shelf lives or be purchased regularly as part of a standard shop. The recipes Day 1: Cauliflower and broccoli cheese Cauliflower and broccoli cheese is a simple meat-free supper that’s easy to make and tastes delicious. You can use any cheese you like for this recipe, odds and ends from the fridge are fine. https://ichef.bbci.co.uk/images/ic/480xn/p0d9r17g.jpg Day 2: Chilli tuna pasta A full-flavoured tuna pasta dish that makes two generous portions. Using tinned fish is an easy way to incorporate fish into your diet and it’s usually cheaper than fresh or frozen fish. https://ichef.bbci.co.uk/images/ic/480xn/p0d9r1t4.jpg Day 3: Creamy mushrooms and rice A gorgeous stroganoff-inspired mushroom dish that makes a luxurious supper on a budget. The sauce is also delicious tossed through pasta or spooned into jacket potatoes. For a vegan version, use plant-based cream. https://ichef.bbci.co.uk/images/ic/480xn/p0d9r2m5.jpg Day 4: Egg fried rice Egg fried rice makes a brilliant, and economical supper. You can add any fresh, frozen or leftover cooked vegetables or cubes of cooked meat. It’s a great way to use up odds and ends from the fridge to save waste. https://ichef.bbci.co.uk/images/ic/480xn/p0d9r3bf.jpg Day 5: Loaded potato wedges with chilli beans Potato wedges taste great loaded up with spicy chilli beans. If you don’t already have any in your freezer, making your own doesn’t take long and you don’t need to use the oven. Tins of beans in chilli sauce are a versatile addition to you store cupboard, so it’s worth always keeping a couple of tins in stock. https://ichef.bbci.co.uk/images/ic/480xn/p0d9r40s.jpg Day 6: One pan turkey bolognese Try mixing up your bolognese by using turkey mince instead of beef, it works really well and cooks faster (a good beef bolognese really benefits from slow cooking). This dish cooks the pasta in the same pot as the bolognese, to save energy and washing up. https://ichef.bbci.co.uk/images/ic/480xn/p0d9r4vx.jpg Day 7: Turkey, pea and potato curry A lovely keema-style curry made with minced turkey and lots of vegetables. This warming supper is delicious served just as it is, but you could also cook rice or heat some flatbreads to serve alongside. Chutney and yoghurt would also make good accompaniments. https://ichef.bbci.co.uk/images/ic/480xn/p0d9r5g3.jpg Shopping list Fruit and vegetables□ 700g/1lb 9oz potatoes□ 2½ medium onions□ 3 garlic cloves□ 2 medium carrots□ 6–7 spring onions□ 1 pepper, any colour□ 250–300g/9–10½oz mushrooms□ 1 head of broccoli (around 350g/12oz)□ ½ medium or 1 small cauliflower (around 400g/14oz) Meat and fish□ 500g/1lb 2oz minced turkey thigh Tins, packets and jars□ 2 x 400g tins chopped tomatoes□ 400g tin beans in chilli sauce□ 145g tin tuna chunks, any kind□ 125g/4½oz dried penne pasta, or other pasta shapes□ 150g/5½oz dried spaghetti, or other pasta shapes□ 300g/10½oz long grain rice Dairy, eggs and chilled□ 90g/3¼oz mature cheddar□ 400ml/14fl oz milk□ 30g/1oz butter□ 3 medium eggs□ 4 tbsp double, single or soured cream or crème fraîche Cooking ingredients□ 70g/2½oz plain flour□ 165ml/5½fl oz vegetable oil□ 2 chicken stock cubes□ 1 tbsp medium curry powder□ 1¼ tsp dried mixed herbs□ ¼–½ tsp dried chilli flakes, to taste□ salt and ground black pepper Frozen□ 200g/7oz frozen peas Condiments□ 4 tbsp ketchup□ 1 tbsp soy sauce (preferably dark), plus extra to serve Other□ 2 slices bread and butter, to serve (optional) First published November 2022. Prices checked March 2023."
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Vegetarian family £1 recipes meal plan
This budget-friendly meal plan covers a week's worth of meat-free dinners for four adults, coming in at under £28 in total. All the recipes are flexible too, so you can swap in different ingredients to make the most of leftovers and supermarket deals, as well as appease picky eaters. More budget meal inspiration Budget meal plan for sixBudget meal plan for fourBudget recipes and advice Budget meal plan for six Budget meal plan for four Budget recipes and advice How we costed our recipes We have stuck to a strict ingredient budget of £7 per person for the week, which averages out at just under £1 per portion. We’ve based most of our costs on the smallest available pack size, meaning even if you don’t use a whole jar or packet, the entire cost is still included in the budget. Meanwhile, store cupboard items like oil, salt, pasta and rice are costed according to the quantity you use, as they tend to have long shelf lives or be purchased regularly as part of a standard family shop. The recipes Day 1: Creamy mushroom pie and vegetables A veggie alternative to a Sunday roast, this flavoursome pie is surprisingly simple to rustle up. It makes the perfect centrepiece for a family meal and lends itself to being prepared ahead of time, too. https://ichef.bbci.co.uk/images/ic/480xn/p0d4pv78.jpg Day 2: Budget veggie bolognese This rich, family-friendly bolognese is packed with vegetables and lentils. Any leftovers keep well in the fridge for a couple of days and can be frozen too. https://ichef.bbci.co.uk/images/ic/480xn/p0d4pvlt.jpg Day 3: Creamy pasta with broccoli and sweetcorn The perfect creamy pasta dish for busy weekdays, this meal goes from pan to plate in just 15 minutes. You can use any pasta shape you like here, so if you already have some in the cupboard just throw it in! The lemon zest adds freshness and zing, but you can leave it out if you prefer. https://ichef.bbci.co.uk/images/ic/480xn/p0d4pwgd.jpg Day 4: Easy bean burgers with potato wedges A really easy and cheap way to make homemade veggie burgers. Serve them in toasted buns with potato wedges (which are normally cheaper as well as better for you than oven chips) and a quick dip. https://ichef.bbci.co.uk/images/ic/480xn/p0d4q121.jpg Day 5: Easy veggie massaman curry A creamy vegetable and coconut curry that’s great just on its own, or can be served with rice or flatbread for a more filling meal. Leftovers keep well in the fridge for a couple of days and can be reheated in the microwave. https://ichef.bbci.co.uk/images/ic/480xn/p0d4q79q.jpg Day 6: Simple veggie fajitas A simple supper for any night of the week which will go down well with all the family. This is a great recipe for using up any leftover vegetables you have in the fridge, as well as making the most of your spice cupboard (although a shop-bought spice blend is included in the cost if you need it). https://ichef.bbci.co.uk/images/ic/480xn/p0d4q8b0.jpg Day 7: Veggie sausage and mash This veggie version of the classic comfort food dish is an easy supper for all the family. You can serve the sausages without the gravy for younger members of the group if you like, or turn it into a vegan meal by swapping the milk and butter for plant-based alternatives. https://ichef.bbci.co.uk/images/ic/480xn/p0d4q8s2.jpg Shopping list Fruit and vegetables□ 2.2kg/5lb potatoes□ 5 medium onions□ 2 peppers (any colour)□ 3–4 medium courgettes□ 850g/1lb 14oz medium carrots□ 350g/12oz medium parsnips□ 600g/1lb 5oz mushrooms (any kind)□ 1 head of broccoli (about 350g/12oz)□ 3 spring onions□ 1 iceberg lettuce□ 2.5cm/1in piece fresh root ginger□ 3 garlic cloves□ 1 small lemon Tins, packets and jars□ 400g tin green lentils□ 400g tin chopped tomatoes□ 400g tin red kidney beans□ 400g tin coconut milk□ 250g/9oz dried spaghetti□ 200g/7oz long grain rice (optional)□ 300g/10½oz dried penne pasta, or other pasta shapes Dairy, eggs and chilled□ 200ml/7fl oz milk□ 20g/¾oz butter□ 300ml tub soured cream or crème fraiche□ 200g tub full-fat soft cheese□ 150g/5½oz cheddar□ 375g pack ready-rolled puff pastry Cooking ingredients□ 170ml/6fl oz vegetable oil□ 1⅔ tbsp soy sauce (preferably dark), plus extra to serve□ 1 tsp dried mixed herbs□ 1 tsp ground cumin□ ½ tsp paprika (optional)□ 2 tbsp fajita seasoning (check the recipe as you might already have the ingredients to make your own)□ 2–4 tsp Thai curry paste (any colour)□ 55g/2oz plain flour□ 3½ vegetable stock cubes□ salt and ground black pepper Frozen□ 650g/1lb 7oz frozen peas□ 200g/7oz frozen sweetcorn□ 6–8 frozen vegetarian sausages Condiments□ 1 tbsp ketchup□ 3 tbsp tomato ketchup Other□ 8 soft tortilla wraps□ 4 seeded burger buns First published October 2022. Prices updated in November 2023.
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"content": "This budget-friendly meal plan covers a week's worth of meat-free dinners for four adults, coming in at under £28 in total. All the recipes are flexible too, so you can swap in different ingredients to make the most of leftovers and supermarket deals, as well as appease picky eaters. More budget meal inspiration Budget meal plan for sixBudget meal plan for fourBudget recipes and advice Budget meal plan for six Budget meal plan for four Budget recipes and advice How we costed our recipes We have stuck to a strict ingredient budget of £7 per person for the week, which averages out at just under £1 per portion. We’ve based most of our costs on the smallest available pack size, meaning even if you don’t use a whole jar or packet, the entire cost is still included in the budget. Meanwhile, store cupboard items like oil, salt, pasta and rice are costed according to the quantity you use, as they tend to have long shelf lives or be purchased regularly as part of a standard family shop. The recipes Day 1: Creamy mushroom pie and vegetables A veggie alternative to a Sunday roast, this flavoursome pie is surprisingly simple to rustle up. It makes the perfect centrepiece for a family meal and lends itself to being prepared ahead of time, too. https://ichef.bbci.co.uk/images/ic/480xn/p0d4pv78.jpg Day 2: Budget veggie bolognese This rich, family-friendly bolognese is packed with vegetables and lentils. Any leftovers keep well in the fridge for a couple of days and can be frozen too. https://ichef.bbci.co.uk/images/ic/480xn/p0d4pvlt.jpg Day 3: Creamy pasta with broccoli and sweetcorn The perfect creamy pasta dish for busy weekdays, this meal goes from pan to plate in just 15 minutes. You can use any pasta shape you like here, so if you already have some in the cupboard just throw it in! The lemon zest adds freshness and zing, but you can leave it out if you prefer. https://ichef.bbci.co.uk/images/ic/480xn/p0d4pwgd.jpg Day 4: Easy bean burgers with potato wedges A really easy and cheap way to make homemade veggie burgers. Serve them in toasted buns with potato wedges (which are normally cheaper as well as better for you than oven chips) and a quick dip. https://ichef.bbci.co.uk/images/ic/480xn/p0d4q121.jpg Day 5: Easy veggie massaman curry A creamy vegetable and coconut curry that’s great just on its own, or can be served with rice or flatbread for a more filling meal. Leftovers keep well in the fridge for a couple of days and can be reheated in the microwave. https://ichef.bbci.co.uk/images/ic/480xn/p0d4q79q.jpg Day 6: Simple veggie fajitas A simple supper for any night of the week which will go down well with all the family. This is a great recipe for using up any leftover vegetables you have in the fridge, as well as making the most of your spice cupboard (although a shop-bought spice blend is included in the cost if you need it). https://ichef.bbci.co.uk/images/ic/480xn/p0d4q8b0.jpg Day 7: Veggie sausage and mash This veggie version of the classic comfort food dish is an easy supper for all the family. You can serve the sausages without the gravy for younger members of the group if you like, or turn it into a vegan meal by swapping the milk and butter for plant-based alternatives. https://ichef.bbci.co.uk/images/ic/480xn/p0d4q8s2.jpg Shopping list Fruit and vegetables□ 2.2kg/5lb potatoes□ 5 medium onions□ 2 peppers (any colour)□ 3–4 medium courgettes□ 850g/1lb 14oz medium carrots□ 350g/12oz medium parsnips□ 600g/1lb 5oz mushrooms (any kind)□ 1 head of broccoli (about 350g/12oz)□ 3 spring onions□ 1 iceberg lettuce□ 2.5cm/1in piece fresh root ginger□ 3 garlic cloves□ 1 small lemon Tins, packets and jars□ 400g tin green lentils□ 400g tin chopped tomatoes□ 400g tin red kidney beans□ 400g tin coconut milk□ 250g/9oz dried spaghetti□ 200g/7oz long grain rice (optional)□ 300g/10½oz dried penne pasta, or other pasta shapes Dairy, eggs and chilled□ 200ml/7fl oz milk□ 20g/¾oz butter□ 300ml tub soured cream or crème fraiche□ 200g tub full-fat soft cheese□ 150g/5½oz cheddar□ 375g pack ready-rolled puff pastry Cooking ingredients□ 170ml/6fl oz vegetable oil□ 1⅔ tbsp soy sauce (preferably dark), plus extra to serve□ 1 tsp dried mixed herbs□ 1 tsp ground cumin□ ½ tsp paprika (optional)□ 2 tbsp fajita seasoning (check the recipe as you might already have the ingredients to make your own)□ 2–4 tsp Thai curry paste (any colour)□ 55g/2oz plain flour□ 3½ vegetable stock cubes□ salt and ground black pepper Frozen□ 650g/1lb 7oz frozen peas□ 200g/7oz frozen sweetcorn□ 6–8 frozen vegetarian sausages Condiments□ 1 tbsp ketchup□ 3 tbsp tomato ketchup Other□ 8 soft tortilla wraps□ 4 seeded burger buns First published October 2022. Prices updated in November 2023."
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Budget family microwave meal plan
This budget-friendly meal plan includes a week's worth of dinners for four adults. Everything costs less than £35 in total and is designed to be cooked in a microwave. Microwave cooking is quick and energy efficient but the results can sometimes be underwhelming, with a lack of texture or overcooked ingredients, for instance. That's why we asked microwave cooking expert Justine Pattison to come up with these recipes. With her help, you can avoid the pitfalls and make quick, easy and delicious dinners while saving on your energy bill. More budget meal inspiration Slow cooker budget meal plan for fourBudget family meal planBudget recipes and advice Slow cooker budget meal plan for four Budget family meal plan Budget recipes and advice How we costed our recipes We have stuck to a strict ingredient budget for these recipes to give an average cost of just under £1.25 per portion. This is a little more than some of our other meal plans because microwave cooking comes with specific challenges. For example, you can't take advantage of cheaper cuts of meat which need to be cooked low and slow. We’ve based most of our costs on the smallest available pack size, meaning even if you don’t use a whole jar or packet, the entire cost is still included in the budget. Meanwhile, store cupboard items like oil, salt, pasta and rice are costed according to the quantity you use, as they tend to have long shelf lives or be purchased regularly as part of a standard family shop. The recipes Day 1: Chinese-style chicken and rice Using microwave-ready rice makes this colourful chicken dish super easy to whip up. Adding a mixture of fresh and frozen vegetables keeps the cost down and means two chicken breasts will stretch to make a filling and delicious meal for four. https://ichef.bbci.co.uk/images/ic/480xn/p0fg18rw.jpg Day 2: Creamy bacon, broccoli and potato ‘bake’ A gorgeous creamy potato dish that makes a simple midweek supper. It's not a bake in the strictest terms as it’s completely cooked in the microwave, but you can always pop it under the grill if you want a more traditional browned topping. You can also use sliced chorizo, diced ham or salami instead of bacon if preferred. https://ichef.bbci.co.uk/images/ic/480xn/p0fg19v5.jpg Day 3: Fish pie jackets with peas This take on homemade fish pie combines a creamy fish filling with fluffy jacket potatoes to cut the preparation time in half. Preparing the fish in this way means it cooks perfectly and doesn’t break up. The key is to get the potatoes cooking while you assemble the other ingredients. https://ichef.bbci.co.uk/images/ic/480xn/p0fg1b46.jpg Day 4: Beef mince and lentil hotpot This simple hotpot is made in the microwave, and tastes just as delicious as it would if it was baked. If you are new to cooking, it’s a great way of making an economical meal with very little bother. https://ichef.bbci.co.uk/images/ic/480xn/p0fg1blj.jpg Day 5: Microwave sausage and bean stew Perfect for a hungry family, this generous one-pot casserole is not only economical but also very filling. If you have never thought of cooking sausages in the microwave before, give it a go. They won’t brown but it’s quick and efficient with no messy frying pans to wash up. https://ichef.bbci.co.uk/images/ic/480xn/p0fg1c78.jpg Day 6: Sweet potato, chickpea and spinach curry A fabulous and filling vegetable curry, topped with a drizzle of cream and served with warm naan breads. Even if you usually pick a chicken or meat curry, give this one a go – it’s packed with flavour and easy to make. https://ichef.bbci.co.uk/images/ic/480xn/p0fg1cwn.jpg Day 7: Microwave Tuscan chicken This colourful Tuscan chicken is a doddle to make and sure to be a hit with all the family. Cooking it in the microwave keeps the chicken deliciously tender and the creamy tomato and spinach sauce complements it perfectly. It’s fantastic served with microwave rice but is also great with sautéed potatoes or mash. https://ichef.bbci.co.uk/images/ic/480xn/p0fg1dff.jpg Shopping list Fruit and vegetables□ 1.3kg/3lb potatoes□ 4 onions□ 400g/14oz sweet potatoes□ 2 red peppers□ 1 bulb garlic (7 cloves required)□ 45g/1½oz fresh root ginger□ 1 bunch spring onions□ 250g pack cherry tomatoes□ 400g/14oz mushrooms (any variety)□ 2 carrots (about 200g/7oz)□ 1 head broccoli□ 220g/8oz fine green beans□ 1 small lemon□ 200g/7oz bag baby spinach leaves□ 30g/1oz bunch fresh flatleaf parsley Meat and fish□ 4 chicken breasts (about 600g), boneless and skinless□ 250g/9oz lean beef mince□ 8 sausages□ 6–7 rashers smoked back bacon□ 320g/11½oz fish pie mixture Dairy□ 300ml tub double cream□ 75g/2½oz cheddar□ 300ml/10fl oz milk (any type)□ 30g/1oz butter Tins, packets and jars□ 3 x 250g packets microwave rice□ 400g tin lentils (any variety)□ 2 x 400g tins chopped tomatoes□ 400g tin chickpeas□ 400g tin baked beans□ 400g tin red kidney beans or any other beans Cooking ingredients□ 3 tbsp vegetable oil□ 1 tbsp dark soy sauce, plus extra to serve□ 2 tsp paprika□ 1½ tsp dried mixed herbs□ ¼ tsp chilli flakes□ 2 tbsp medium curry powder□ 2½ chicken or vegetable stock cubes□ 1 beef stock cube□ 60g/2¼oz plain flour□ salt and freshly ground black pepper Frozen□ 325g/11½oz frozen peas□ 125g/4½oz frozen sweetcorn Other□ 3 tbsp tomato ketchup□ 1 baguette or other crusty bread□ 2 naan breads Originally published April 2023
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"title": "Budget family microwave meal plan",
"content": "This budget-friendly meal plan includes a week's worth of dinners for four adults. Everything costs less than £35 in total and is designed to be cooked in a microwave. Microwave cooking is quick and energy efficient but the results can sometimes be underwhelming, with a lack of texture or overcooked ingredients, for instance. That's why we asked microwave cooking expert Justine Pattison to come up with these recipes. With her help, you can avoid the pitfalls and make quick, easy and delicious dinners while saving on your energy bill. More budget meal inspiration Slow cooker budget meal plan for fourBudget family meal planBudget recipes and advice Slow cooker budget meal plan for four Budget family meal plan Budget recipes and advice How we costed our recipes We have stuck to a strict ingredient budget for these recipes to give an average cost of just under £1.25 per portion. This is a little more than some of our other meal plans because microwave cooking comes with specific challenges. For example, you can't take advantage of cheaper cuts of meat which need to be cooked low and slow. We’ve based most of our costs on the smallest available pack size, meaning even if you don’t use a whole jar or packet, the entire cost is still included in the budget. Meanwhile, store cupboard items like oil, salt, pasta and rice are costed according to the quantity you use, as they tend to have long shelf lives or be purchased regularly as part of a standard family shop. The recipes Day 1: Chinese-style chicken and rice Using microwave-ready rice makes this colourful chicken dish super easy to whip up. Adding a mixture of fresh and frozen vegetables keeps the cost down and means two chicken breasts will stretch to make a filling and delicious meal for four. https://ichef.bbci.co.uk/images/ic/480xn/p0fg18rw.jpg Day 2: Creamy bacon, broccoli and potato ‘bake’ A gorgeous creamy potato dish that makes a simple midweek supper. It's not a bake in the strictest terms as it’s completely cooked in the microwave, but you can always pop it under the grill if you want a more traditional browned topping. You can also use sliced chorizo, diced ham or salami instead of bacon if preferred. https://ichef.bbci.co.uk/images/ic/480xn/p0fg19v5.jpg Day 3: Fish pie jackets with peas This take on homemade fish pie combines a creamy fish filling with fluffy jacket potatoes to cut the preparation time in half. Preparing the fish in this way means it cooks perfectly and doesn’t break up. The key is to get the potatoes cooking while you assemble the other ingredients. https://ichef.bbci.co.uk/images/ic/480xn/p0fg1b46.jpg Day 4: Beef mince and lentil hotpot This simple hotpot is made in the microwave, and tastes just as delicious as it would if it was baked. If you are new to cooking, it’s a great way of making an economical meal with very little bother. https://ichef.bbci.co.uk/images/ic/480xn/p0fg1blj.jpg Day 5: Microwave sausage and bean stew Perfect for a hungry family, this generous one-pot casserole is not only economical but also very filling. If you have never thought of cooking sausages in the microwave before, give it a go. They won’t brown but it’s quick and efficient with no messy frying pans to wash up. https://ichef.bbci.co.uk/images/ic/480xn/p0fg1c78.jpg Day 6: Sweet potato, chickpea and spinach curry A fabulous and filling vegetable curry, topped with a drizzle of cream and served with warm naan breads. Even if you usually pick a chicken or meat curry, give this one a go – it’s packed with flavour and easy to make. https://ichef.bbci.co.uk/images/ic/480xn/p0fg1cwn.jpg Day 7: Microwave Tuscan chicken This colourful Tuscan chicken is a doddle to make and sure to be a hit with all the family. Cooking it in the microwave keeps the chicken deliciously tender and the creamy tomato and spinach sauce complements it perfectly. It’s fantastic served with microwave rice but is also great with sautéed potatoes or mash. https://ichef.bbci.co.uk/images/ic/480xn/p0fg1dff.jpg Shopping list Fruit and vegetables□ 1.3kg/3lb potatoes□ 4 onions□ 400g/14oz sweet potatoes□ 2 red peppers□ 1 bulb garlic (7 cloves required)□ 45g/1½oz fresh root ginger□ 1 bunch spring onions□ 250g pack cherry tomatoes□ 400g/14oz mushrooms (any variety)□ 2 carrots (about 200g/7oz)□ 1 head broccoli□ 220g/8oz fine green beans□ 1 small lemon□ 200g/7oz bag baby spinach leaves□ 30g/1oz bunch fresh flatleaf parsley Meat and fish□ 4 chicken breasts (about 600g), boneless and skinless□ 250g/9oz lean beef mince□ 8 sausages□ 6–7 rashers smoked back bacon□ 320g/11½oz fish pie mixture Dairy□ 300ml tub double cream□ 75g/2½oz cheddar□ 300ml/10fl oz milk (any type)□ 30g/1oz butter Tins, packets and jars□ 3 x 250g packets microwave rice□ 400g tin lentils (any variety)□ 2 x 400g tins chopped tomatoes□ 400g tin chickpeas□ 400g tin baked beans□ 400g tin red kidney beans or any other beans Cooking ingredients□ 3 tbsp vegetable oil□ 1 tbsp dark soy sauce, plus extra to serve□ 2 tsp paprika□ 1½ tsp dried mixed herbs□ ¼ tsp chilli flakes□ 2 tbsp medium curry powder□ 2½ chicken or vegetable stock cubes□ 1 beef stock cube□ 60g/2¼oz plain flour□ salt and freshly ground black pepper Frozen□ 325g/11½oz frozen peas□ 125g/4½oz frozen sweetcorn Other□ 3 tbsp tomato ketchup□ 1 baguette or other crusty bread□ 2 naan breads Originally published April 2023"
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Student budget meal plan
This student-friendly meal plan covers a week’s worth of dinners and lunches for one hungry adult, coming in at under £17 in total. That’s less than £1.25 per portion! We’ve batch cooked lots of the elements to keep kitchen time to a minimum and there’s no fancy kitchen kit required – a few basic essentials are all you need. We have put plant-based foods at the heart of the plan so you can eat on a budget without resorting to low-quality foods, although the recipes aren’t all vegetarian. They are written by Elly Curshen (aka Elly Pear), who is a whizz with leftovers and has a real knack for making basic ingredients shine. How we costed our recipes We have stuck to a strict ingredient budget of £1.25 per meal, which adds up to under £17 for the week. We’ve based most of our costs on the smallest available pack size, meaning even if you don’t use a whole jar or packet, the entire cost is still included in the budget. Meanwhile, store cupboard items like oil, salt, pasta and rice are costed according to the quantity you use, as they tend to have long shelf lives and are commonly found in people’s kitchens. The recipes Day 1Dinner: Spinach and coconut dal The meal plan kicks off by batch cooking a delicious dal to be served with pitta and yoghurt. This dal recipe makes four portions: one to eat today, and three to store in the fridge and freezer ready to be eaten as leftovers later in the week. Dal keeps really well and we’ve used clever twists and tricks to serve it in different ways and keep things interesting. https://ichef.bbci.co.uk/images/ic/480xn/p0gd3vzt.jpg Day 2Lunch: Leftover dalDinner: Pearl barley risotto For lunch, simply reheat yesterday’s dal and top with a little yoghurt and red chilli. Dinner is another batch cook meal that will help set you up for the week. Pearl barley is cheap, filling and really good for you – it also reheats better than rice, making it perfect for batch cooking. As well as making three portions of the risotto, you’ll also roast a whole butternut squash that will be used throughout the week. https://ichef.bbci.co.uk/images/ic/480xn/p0gd4329.jpg Day 3Lunch: Leftover risottoDinner: Leftover dal with roasted butternut squash An easy day with very little cooking! Today’s lunch is one portion of last night’s risotto topped with ricotta, fresh basil and a little finely chopped red chilli. Dinner also makes use of leftovers by combining the butternut squash you batch cooked yesterday with the dal from day one. Roughly chop the roasted squash and add to the dal in a pan and heat until piping hot. Serve with toasted pitta, yoghurt and little fresh chilli. https://ichef.bbci.co.uk/images/ic/480xn/p0gd43p0.jpg Day 4Lunch: Spinach and ricotta omeletteDinner: Leftover risotto fritters Lunch is a simple omelette finished with spinach and creamy ricotta. It takes less than 5 minutes to whip up and will keep you full all afternoon. Dinner turns a portion of the batch cooked risotto into fritters. If you haven’t made fritters before, don’t worry – it’s a really simple process. All you have to do is stir through an egg and some basil, dollop into a frying pan and fry until golden-brown. This recipe is lovely served with any kind of hot sauce you have handy. https://ichef.bbci.co.uk/images/ic/480xn/p0gd46w1.jpg Day 5Lunch: 6-minute egg with yoghurt and toasted pittaDinner: Pasta with spicy sardine and tomato sauce Lunch is a simple but sophisticated affair with a budget take on Turkish eggs. This popular brunch dish serves soft-boiled eggs with a jammy yolk on a bed of thick, flavoured yoghurt topped with brown butter and chillies. Serve with shards of toasted pitta for dipping. For dinner, you have a quick pasta based on two store cupboard essentials: tinned tomatoes and tinned fish. Sardines pack a punch nutritionally and are a really cheap way to get Omega 3s, calcium and protein into your diet. https://ichef.bbci.co.uk/images/ic/480xn/p0gd4f0p.jpg Day 6Lunch: Baked egg in tomato sauce with ricotta and toasted pitta (see the recipe tips)Dinner: Pearl barley with spinach, peas, tomatoes and butternut squash Today’s lunch is an egg baked in tomato sauce (leftover from last night’s dinner) mixed with ricotta. Pop it in an oven-safe dish and bake for 15 minutes. Serve with toasted pitta bread for dipping. Dinner is a filling and nutritious warm salad of pearl barley, spinach and tomatoes mixed with the butternut squash you batch cooked earlier in the week. The recipe makes two portions, so you have one left for a quick lunch tomorrow. https://ichef.bbci.co.uk/images/ic/480xn/p0gd5dhx.jpg Day 7Lunch: Leftover pearl barley and vegetable saladDinner: Tomato, squash and chilli pasta For lunch, you can eat the leftover salad warm or cold, so it’s a good one to take with you to uni or work. If you want to heat it, a quick blast in the microwave is all it needs. Dinner is a quick veggie pasta, mixing the last of the batch cooked butternut squash with sweet cherry tomatoes. It’s topped with crunchy breadcrumbs, in the style of Italian pangrattato (aka poor man’s Parmesan), which adds a lovely crunch to the dish. https://ichef.bbci.co.uk/images/ic/480xn/p0gd5f0d.jpg Day 8Lunch: Leftover dal with a 6-minute egg (see recipe tips) The final meal is leftover dal with a 6-minute egg. Place the final portion of dal in a saucepan or microwave-safe container and heat until piping hot. Meanwhile, boil an egg for 6 minutes, then carefully peel, cut in half and place on top of the dal. Serve with a little finely chopped red chilli if you like, and if you have any strained yoghurt left over you can dollop that on top, too. At this point, you should have used up all the fresh ingredients, except for a chilli and some fresh root ginger (unless you were able to buy them loose). Both things freeze well. Slice or chop the chilli and put inside a freezer-safe bag or small container, to use in future. The ginger can be frozen whole and grated straight from frozen (this is a game changer!). Shopping list Fruit and vegetables□ 1 bulb garlic□ thumb-sized piece of fresh root ginger□ 3 medium onions□ 1 bag fresh spinach (240–300g)□ 2 large or 3 small red chillies□ 1 butternut squash (about 1kg/2lb 4oz)□ 1 basil plant (will last well all week, unlike a packet of cut basil)□ 1 punnet (about 330g) cherry or baby plum tomatoes Dairy and eggs□ 500g/1lb 2oz Greek-style yoghurt (cheaper natural yoghurt can also be used but will need to be strained for the egg recipe)□ 1 tub ricotta (alternatively use feta, freezing a third of the pack as soon as you open it on Day 2 and defrosting ready for Day 6)□ 60g/2¼oz butter□ 6 free-range eggs Tins, packets and jars□ 500g/1lb 2oz red lentils□ 500g/1lb 2oz pearl barley (for convenience you can swap for pre-cooked mixed grain pouches, but this will cost more)□ 160g/5¾oz penne pasta (or other pasta shapes)□ 1 tin coconut milk (400ml)□ 1 tin chopped tomatoes (400g)□ 1 tin sardines in spicy tomato sauce Cooking ingredients□ 1 tablespoon vegetable oil□ 3 tablespoons olive oil□ 3 vegetable stock cubes□ 30g/1oz curry powder□ 1 tsp dried mixed herbs Frozen□ 40g/1½oz frozen peas Other□ 1 pack pitta bread□ ½ tsp sugar (optional) Originally published September 2023
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"content": "This student-friendly meal plan covers a week’s worth of dinners and lunches for one hungry adult, coming in at under £17 in total. That’s less than £1.25 per portion! We’ve batch cooked lots of the elements to keep kitchen time to a minimum and there’s no fancy kitchen kit required – a few basic essentials are all you need. We have put plant-based foods at the heart of the plan so you can eat on a budget without resorting to low-quality foods, although the recipes aren’t all vegetarian. They are written by Elly Curshen (aka Elly Pear), who is a whizz with leftovers and has a real knack for making basic ingredients shine. How we costed our recipes We have stuck to a strict ingredient budget of £1.25 per meal, which adds up to under £17 for the week. We’ve based most of our costs on the smallest available pack size, meaning even if you don’t use a whole jar or packet, the entire cost is still included in the budget. Meanwhile, store cupboard items like oil, salt, pasta and rice are costed according to the quantity you use, as they tend to have long shelf lives and are commonly found in people’s kitchens. The recipes Day 1Dinner: Spinach and coconut dal The meal plan kicks off by batch cooking a delicious dal to be served with pitta and yoghurt. This dal recipe makes four portions: one to eat today, and three to store in the fridge and freezer ready to be eaten as leftovers later in the week. Dal keeps really well and we’ve used clever twists and tricks to serve it in different ways and keep things interesting. https://ichef.bbci.co.uk/images/ic/480xn/p0gd3vzt.jpg Day 2Lunch: Leftover dalDinner: Pearl barley risotto For lunch, simply reheat yesterday’s dal and top with a little yoghurt and red chilli. Dinner is another batch cook meal that will help set you up for the week. Pearl barley is cheap, filling and really good for you – it also reheats better than rice, making it perfect for batch cooking. As well as making three portions of the risotto, you’ll also roast a whole butternut squash that will be used throughout the week. https://ichef.bbci.co.uk/images/ic/480xn/p0gd4329.jpg Day 3Lunch: Leftover risottoDinner: Leftover dal with roasted butternut squash An easy day with very little cooking! Today’s lunch is one portion of last night’s risotto topped with ricotta, fresh basil and a little finely chopped red chilli. Dinner also makes use of leftovers by combining the butternut squash you batch cooked yesterday with the dal from day one. Roughly chop the roasted squash and add to the dal in a pan and heat until piping hot. Serve with toasted pitta, yoghurt and little fresh chilli. https://ichef.bbci.co.uk/images/ic/480xn/p0gd43p0.jpg Day 4Lunch: Spinach and ricotta omeletteDinner: Leftover risotto fritters Lunch is a simple omelette finished with spinach and creamy ricotta. It takes less than 5 minutes to whip up and will keep you full all afternoon. Dinner turns a portion of the batch cooked risotto into fritters. If you haven’t made fritters before, don’t worry – it’s a really simple process. All you have to do is stir through an egg and some basil, dollop into a frying pan and fry until golden-brown. This recipe is lovely served with any kind of hot sauce you have handy. https://ichef.bbci.co.uk/images/ic/480xn/p0gd46w1.jpg Day 5Lunch: 6-minute egg with yoghurt and toasted pittaDinner: Pasta with spicy sardine and tomato sauce Lunch is a simple but sophisticated affair with a budget take on Turkish eggs. This popular brunch dish serves soft-boiled eggs with a jammy yolk on a bed of thick, flavoured yoghurt topped with brown butter and chillies. Serve with shards of toasted pitta for dipping. For dinner, you have a quick pasta based on two store cupboard essentials: tinned tomatoes and tinned fish. Sardines pack a punch nutritionally and are a really cheap way to get Omega 3s, calcium and protein into your diet. https://ichef.bbci.co.uk/images/ic/480xn/p0gd4f0p.jpg Day 6Lunch: Baked egg in tomato sauce with ricotta and toasted pitta (see the recipe tips)Dinner: Pearl barley with spinach, peas, tomatoes and butternut squash Today’s lunch is an egg baked in tomato sauce (leftover from last night’s dinner) mixed with ricotta. Pop it in an oven-safe dish and bake for 15 minutes. Serve with toasted pitta bread for dipping. Dinner is a filling and nutritious warm salad of pearl barley, spinach and tomatoes mixed with the butternut squash you batch cooked earlier in the week. The recipe makes two portions, so you have one left for a quick lunch tomorrow. https://ichef.bbci.co.uk/images/ic/480xn/p0gd5dhx.jpg Day 7Lunch: Leftover pearl barley and vegetable saladDinner: Tomato, squash and chilli pasta For lunch, you can eat the leftover salad warm or cold, so it’s a good one to take with you to uni or work. If you want to heat it, a quick blast in the microwave is all it needs. Dinner is a quick veggie pasta, mixing the last of the batch cooked butternut squash with sweet cherry tomatoes. It’s topped with crunchy breadcrumbs, in the style of Italian pangrattato (aka poor man’s Parmesan), which adds a lovely crunch to the dish. https://ichef.bbci.co.uk/images/ic/480xn/p0gd5f0d.jpg Day 8Lunch: Leftover dal with a 6-minute egg (see recipe tips) The final meal is leftover dal with a 6-minute egg. Place the final portion of dal in a saucepan or microwave-safe container and heat until piping hot. Meanwhile, boil an egg for 6 minutes, then carefully peel, cut in half and place on top of the dal. Serve with a little finely chopped red chilli if you like, and if you have any strained yoghurt left over you can dollop that on top, too. At this point, you should have used up all the fresh ingredients, except for a chilli and some fresh root ginger (unless you were able to buy them loose). Both things freeze well. Slice or chop the chilli and put inside a freezer-safe bag or small container, to use in future. The ginger can be frozen whole and grated straight from frozen (this is a game changer!). Shopping list Fruit and vegetables□ 1 bulb garlic□ thumb-sized piece of fresh root ginger□ 3 medium onions□ 1 bag fresh spinach (240–300g)□ 2 large or 3 small red chillies□ 1 butternut squash (about 1kg/2lb 4oz)□ 1 basil plant (will last well all week, unlike a packet of cut basil)□ 1 punnet (about 330g) cherry or baby plum tomatoes Dairy and eggs□ 500g/1lb 2oz Greek-style yoghurt (cheaper natural yoghurt can also be used but will need to be strained for the egg recipe)□ 1 tub ricotta (alternatively use feta, freezing a third of the pack as soon as you open it on Day 2 and defrosting ready for Day 6)□ 60g/2¼oz butter□ 6 free-range eggs Tins, packets and jars□ 500g/1lb 2oz red lentils□ 500g/1lb 2oz pearl barley (for convenience you can swap for pre-cooked mixed grain pouches, but this will cost more)□ 160g/5¾oz penne pasta (or other pasta shapes)□ 1 tin coconut milk (400ml)□ 1 tin chopped tomatoes (400g)□ 1 tin sardines in spicy tomato sauce Cooking ingredients□ 1 tablespoon vegetable oil□ 3 tablespoons olive oil□ 3 vegetable stock cubes□ 30g/1oz curry powder□ 1 tsp dried mixed herbs Frozen□ 40g/1½oz frozen peas Other□ 1 pack pitta bread□ ½ tsp sugar (optional) Originally published September 2023"
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Cooking for one: how to make the most of your budget
Popular money-saving tactics such as buying in bulk and batch cooking have long been our go-to for eating well on a budget. However, if you’re cooking for one and don’t have freezer space for storage, you might find it hard to make varied meals with a short shopping list. But we have a plan… https://ichef.bbci.co.uk/images/ic/480xn/p0d0kpzn.jpg We’ve come up with three new 7-day budget dinner plans, made especially for single-person households, students, and anyone else who often cooks for one. Each meal is a single serving (although quantities are easily multiplied), so you have a week’s worth of varied evening meals, which cost an average of £1.50. Using common ingredients and no specialist kit, these dinners are easy to make but big on flavour. We’ve also designed these recipes with energy efficiency in mind: you'll notice some traditionally oven-baked dishes are made on the hob. In the few instances when the oven is used, we’ve spread the cost across multiple recipes. Our budget meal plans were created by cookery writers Saskia Sidey and Justine Pattison. During the process, these seasoned cooks experienced first-hand just how tricky it is to stick to a tight budget when cooking for one. The meal plans Budget meal plan for oneVegetarian budget meal plan for oneVegan budget meal plan for one Budget meal plan for one Budget meal plan for one Vegetarian budget meal plan for one Vegetarian budget meal plan for one Vegan budget meal plan for one Vegan budget meal plan for one Top tips from Saskia and Justine One of the challenges both recipe developers cited was using the same produce across the week – which was crucial to stay on target financially – while making each meal feel distinct from the last. Mix up staples and spices “Using up an ingredient in several dishes without them feeling repetitive definitely required some creativity,” says Saskia. “I found that fresh vegetables were the most versatile kinds of items for doing this successfully – they can often be cooked in completely different ways and with different flavours. https://ichef.bbci.co.uk/images/ic/480xn/p0d0bxqz.jpg “Cauliflower is especially versatile. It’s quite mild so it can take on flavours very well, and when I ran out of budget to include spinach in one of the pasta recipes, I realised its leaves – which usually get discarded – would work perfectly instead. “Store cupboard spices are also your best friends when it comes to creating variety in your meals. Paprika, cumin and chilli flakes are great staples and I used them loads. With just those three spices you can make things from a lot of different cuisines: Italian, Indian, Mexican and Middle Eastern, for example. They’re really versatile.” Shop in person Shopping online can be convenient, but going to the shops in person (with our ready shopping list) is useful if a similar item is on offer or yellow-stickered. It’s also a good idea to hand-pick your ingredients, says Saskia. “Sizes of fresh fruit and veg [priced per item] can vary quite dramatically while still being the same price. I realised when I ordered ingredients online that whoever is picking your produce isn’t going to take the time to choose the biggest items, so you can get a lot more for your money if you do it yourself.” Buy just what you need The local supermarket might usually be your go-to grocery shop, but it’s also worth checking out your nearest high street stores, says Justine – especially when you’re working with single portions. “Things like meat and fish can be so expensive – but it’s not just about price, it’s also the fact they’re difficult to buy from a supermarket in smaller quantities. For anyone who's cooking just for one I’d definitely recommend looking in the local butchers, fishmongers and greengrocers – these are the kinds of places where you can buy things in singles and smaller quantities. “When you’re able to buy meat in smaller quantities, a clever trick is to bulk meaty dishes out with more affordable ingredients. So if I was doing bolognese, for instance, I might add lentils and use less mince. Pulses are cheap and help dishes like this go further.” Team up Bulk buying can work for single-person households, if you can club in with others. “To make use of the value offered by bulk buying ingredients – like big bags of rice or spices, for instance – think about joining up with friends or other single households and share the cost. Even fresh ingredients such as chicken portions or chops can be bought in bigger packs and divided up.” https://ichef.bbci.co.uk/images/ic/480xn/p0d09wbb.jpg Minimise oven use It's not just the cost of ingredients that Saskia and Justine took into account – rising energy prices also meant they were very conscious of what appliances they were using. “I made a lot of my recipes for the budget meal plan hob-focused,” says Justine. “I adapted things that might go in the oven – like potato wedges – and worked out a way to do them on a hob instead, relatively quickly and efficiently.” “I designed the meat-eaters meal plan so that you’re able to cook all the chicken thighs for the week in one go – which saves on oven usage – and then use them throughout the week, freezing any cooked thighs that you don’t need for a few days. It's always worth bearing in mind that cooked meat freezes really well. Often you can use it from frozen, but otherwise you can just thaw it overnight.” If you do have access to freezer space, you can double up the recipes to make the cost of using the oven go over two weeks or more. Appearances matter Budget food can also look less appetising with fewer ingredients to add colour and texture. So, despite the tight budget, Saskia worked hard to avoid having to drop the extra touches that make a dish something you’d look forward to eating. “I wanted things to be visually appealing and so I was thinking hard about colour and garnishes. Those are the things that can really make you happier when you're about to eat; you don't always just want to tuck into a bowl of beige. So prioritising things like that lemon wedge or sprinkling of herbs is important to brighten things up, add an extra layer of flavour and make you forget you’re even eating on a budget.” https://ichef.bbci.co.uk/images/ic/480xn/p0d0bm27.jpg How we priced our meal plans Our meal plans for one were created on a strict ingredient budget of £10 for the week, which is on average £1.50 per dinner. And, as we wanted to make your food shop as practical as possible, we’ve costed these recipes slightly differently. Standard practice is to divide the cost of each ingredient by the number of potential servings, and then add all of those costs together. Instead, we’ve based most of our costs on the smallest available pack size, meaning even if you don’t use a whole jar or packet, the entire cost is still included in the budget. These costs are added to a store cupboard of common items like oil, salt, pasta and rice that you may buy regularly and use for several meals. These basics are costed according to the quantity you use. The items in this limited store cupboard tend to have long shelf lives, or are regularly purchased (bread, milk and potatoes). We’ve also made sure each plan uses as much of each ingredient you buy as possible, not only to keep costs down but also avoid waste. So, while you can easily pick and choose which recipes you want to make from across all three, the plans work best when you follow a specific one for a whole week. Originally published September 2022
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"content": "Popular money-saving tactics such as buying in bulk and batch cooking have long been our go-to for eating well on a budget. However, if you’re cooking for one and don’t have freezer space for storage, you might find it hard to make varied meals with a short shopping list. But we have a plan… https://ichef.bbci.co.uk/images/ic/480xn/p0d0kpzn.jpg We’ve come up with three new 7-day budget dinner plans, made especially for single-person households, students, and anyone else who often cooks for one. Each meal is a single serving (although quantities are easily multiplied), so you have a week’s worth of varied evening meals, which cost an average of £1.50. Using common ingredients and no specialist kit, these dinners are easy to make but big on flavour. We’ve also designed these recipes with energy efficiency in mind: you'll notice some traditionally oven-baked dishes are made on the hob. In the few instances when the oven is used, we’ve spread the cost across multiple recipes. Our budget meal plans were created by cookery writers Saskia Sidey and Justine Pattison. During the process, these seasoned cooks experienced first-hand just how tricky it is to stick to a tight budget when cooking for one. The meal plans Budget meal plan for oneVegetarian budget meal plan for oneVegan budget meal plan for one Budget meal plan for one Budget meal plan for one Vegetarian budget meal plan for one Vegetarian budget meal plan for one Vegan budget meal plan for one Vegan budget meal plan for one Top tips from Saskia and Justine One of the challenges both recipe developers cited was using the same produce across the week – which was crucial to stay on target financially – while making each meal feel distinct from the last. Mix up staples and spices “Using up an ingredient in several dishes without them feeling repetitive definitely required some creativity,” says Saskia. “I found that fresh vegetables were the most versatile kinds of items for doing this successfully – they can often be cooked in completely different ways and with different flavours. https://ichef.bbci.co.uk/images/ic/480xn/p0d0bxqz.jpg “Cauliflower is especially versatile. It’s quite mild so it can take on flavours very well, and when I ran out of budget to include spinach in one of the pasta recipes, I realised its leaves – which usually get discarded – would work perfectly instead. “Store cupboard spices are also your best friends when it comes to creating variety in your meals. Paprika, cumin and chilli flakes are great staples and I used them loads. With just those three spices you can make things from a lot of different cuisines: Italian, Indian, Mexican and Middle Eastern, for example. They’re really versatile.” Shop in person Shopping online can be convenient, but going to the shops in person (with our ready shopping list) is useful if a similar item is on offer or yellow-stickered. It’s also a good idea to hand-pick your ingredients, says Saskia. “Sizes of fresh fruit and veg [priced per item] can vary quite dramatically while still being the same price. I realised when I ordered ingredients online that whoever is picking your produce isn’t going to take the time to choose the biggest items, so you can get a lot more for your money if you do it yourself.” Buy just what you need The local supermarket might usually be your go-to grocery shop, but it’s also worth checking out your nearest high street stores, says Justine – especially when you’re working with single portions. “Things like meat and fish can be so expensive – but it’s not just about price, it’s also the fact they’re difficult to buy from a supermarket in smaller quantities. For anyone who's cooking just for one I’d definitely recommend looking in the local butchers, fishmongers and greengrocers – these are the kinds of places where you can buy things in singles and smaller quantities. “When you’re able to buy meat in smaller quantities, a clever trick is to bulk meaty dishes out with more affordable ingredients. So if I was doing bolognese, for instance, I might add lentils and use less mince. Pulses are cheap and help dishes like this go further.” Team up Bulk buying can work for single-person households, if you can club in with others. “To make use of the value offered by bulk buying ingredients – like big bags of rice or spices, for instance – think about joining up with friends or other single households and share the cost. Even fresh ingredients such as chicken portions or chops can be bought in bigger packs and divided up.” https://ichef.bbci.co.uk/images/ic/480xn/p0d09wbb.jpg Minimise oven use It's not just the cost of ingredients that Saskia and Justine took into account – rising energy prices also meant they were very conscious of what appliances they were using. “I made a lot of my recipes for the budget meal plan hob-focused,” says Justine. “I adapted things that might go in the oven – like potato wedges – and worked out a way to do them on a hob instead, relatively quickly and efficiently.” “I designed the meat-eaters meal plan so that you’re able to cook all the chicken thighs for the week in one go – which saves on oven usage – and then use them throughout the week, freezing any cooked thighs that you don’t need for a few days. It's always worth bearing in mind that cooked meat freezes really well. Often you can use it from frozen, but otherwise you can just thaw it overnight.” If you do have access to freezer space, you can double up the recipes to make the cost of using the oven go over two weeks or more. Appearances matter Budget food can also look less appetising with fewer ingredients to add colour and texture. So, despite the tight budget, Saskia worked hard to avoid having to drop the extra touches that make a dish something you’d look forward to eating. “I wanted things to be visually appealing and so I was thinking hard about colour and garnishes. Those are the things that can really make you happier when you're about to eat; you don't always just want to tuck into a bowl of beige. So prioritising things like that lemon wedge or sprinkling of herbs is important to brighten things up, add an extra layer of flavour and make you forget you’re even eating on a budget.” https://ichef.bbci.co.uk/images/ic/480xn/p0d0bm27.jpg How we priced our meal plans Our meal plans for one were created on a strict ingredient budget of £10 for the week, which is on average £1.50 per dinner. And, as we wanted to make your food shop as practical as possible, we’ve costed these recipes slightly differently. Standard practice is to divide the cost of each ingredient by the number of potential servings, and then add all of those costs together. Instead, we’ve based most of our costs on the smallest available pack size, meaning even if you don’t use a whole jar or packet, the entire cost is still included in the budget. These costs are added to a store cupboard of common items like oil, salt, pasta and rice that you may buy regularly and use for several meals. These basics are costed according to the quantity you use. The items in this limited store cupboard tend to have long shelf lives, or are regularly purchased (bread, milk and potatoes). We’ve also made sure each plan uses as much of each ingredient you buy as possible, not only to keep costs down but also avoid waste. So, while you can easily pick and choose which recipes you want to make from across all three, the plans work best when you follow a specific one for a whole week. Originally published September 2022"
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Budget meal plan for one
Stretching grocery budgets and being smart with the weekly food shop can be tricky at the best of times. It becomes particularly challenging if you are cooking for one, when bulk buying and batch cooking might not be an option. With this is mind, we asked some of our favourite food writers to put together budget meal plans to serve one person, creating a week's worth of dinners that are varied, use easy-to-find ingredients and don't require any specialist kit or techniques. There are three plans to choose from: a vegan plan, a vegetarian plan and this one, which is suitable for meat eaters. 7 meals for under £1.60 per portion This plan includes recipes for seven main meals which cost just over £11 in total (it was under £10 when first published, but prices have continued to rise). It was created by Justine Pattison, an experienced cookery pro who works on TV shows, with celebrity chefs and for various food brands. Here, she has focused on recipes that are not only affordable but faff-free and, above all, delicious. There's also lots of tips on how to get the best value from your grocery shop and incorporate ingredients you might already have at home. To make sure your grocery shop for the week stays under budget, the costing of these recipes has been done slightly different to how you might expect. For more information read our article to see how we are calculating the cost of our new budget recipes and view the full store cupboard. Shopping list Fruit and vegetables □ 4–5 carrots (depending on size)□ ½ head broccoli or 1 small broccoli (roughly 125g/4½oz)□ 600g/1lb 5oz potatoes (2 large baking potatoes or 5-6 medium potatoes)□ 150g/5½oz mushrooms□ 1 onion□ 4 garlic cloves Meat and fish □ 1kg/2lb 4oz pack of chicken thighs Tins, packets and jars □ 400g tin beans in spicy chilli sauce□ 145g tin tuna chunks□ 400g tin chopped tomatoes□ 160g/5¾oz long-grain rice□ 175g/6oz dried pasta Dairy, eggs and chilled □ 20g/¾oz butter□ 125g/4½oz cheddar□ 300ml/10fl oz milk Cooking ingredients □ 10 tbsp vegetable oil, plus another 3 tbsp oil, ideally olive oil□ 155g/6oz plain white flour, plus extra for dusting□ 1⅓ chicken or vegetable stock cube□ ¼ tsp dried mixed herbs□ ½–1 tsp dried chilli flakes□ 1–1½ tsp medium curry powder□ salt and ground black pepper Frozen □ 170g/6oz frozen peas□ 80g/2¾oz frozen sweetcorn Condiments □ 2–3 tbsp mayonnaise□ 1¼ tsp soy sauce Other □ crusty bread, to serve (optional) Our meal plans for one were created on a strict ingredient budget of £10 for the week, which is on average just under £1.50 per dinner. And, as we wanted to make your food shop as practical as possible, we’ve costed these recipes slightly differently. Standard practice is to divide the cost of every ingredient by the number of potential servings, and then add all of those costs together. Instead, we’ve based most of our costs on the smallest available pack size, meaning even if you don’t use a whole jar or packet, the entire cost is still included in the budget. These costs are added to a store cupboard of common items like oil, salt, pasta and rice that you may buy regularly and use for several meals. These basics are costed according to the quantity you use. The items in this limited store cupboard tend to have long shelf lives, or are regularly purchased (bread, milk and potatoes). We’ve also made sure each plan uses as much of each ingredient you buy as possible, not only to keep costs down but also avoid waste. So, while you can easily pick and choose which recipes you want to make from across all three, the plans work best when you follow a specific one for a whole week. First published September 2022. Prices updated in March 2023.
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"content": "Stretching grocery budgets and being smart with the weekly food shop can be tricky at the best of times. It becomes particularly challenging if you are cooking for one, when bulk buying and batch cooking might not be an option. With this is mind, we asked some of our favourite food writers to put together budget meal plans to serve one person, creating a week's worth of dinners that are varied, use easy-to-find ingredients and don't require any specialist kit or techniques. There are three plans to choose from: a vegan plan, a vegetarian plan and this one, which is suitable for meat eaters. 7 meals for under £1.60 per portion This plan includes recipes for seven main meals which cost just over £11 in total (it was under £10 when first published, but prices have continued to rise). It was created by Justine Pattison, an experienced cookery pro who works on TV shows, with celebrity chefs and for various food brands. Here, she has focused on recipes that are not only affordable but faff-free and, above all, delicious. There's also lots of tips on how to get the best value from your grocery shop and incorporate ingredients you might already have at home. To make sure your grocery shop for the week stays under budget, the costing of these recipes has been done slightly different to how you might expect. For more information read our article to see how we are calculating the cost of our new budget recipes and view the full store cupboard. Shopping list Fruit and vegetables □ 4–5 carrots (depending on size)□ ½ head broccoli or 1 small broccoli (roughly 125g/4½oz)□ 600g/1lb 5oz potatoes (2 large baking potatoes or 5-6 medium potatoes)□ 150g/5½oz mushrooms□ 1 onion□ 4 garlic cloves Meat and fish □ 1kg/2lb 4oz pack of chicken thighs Tins, packets and jars □ 400g tin beans in spicy chilli sauce□ 145g tin tuna chunks□ 400g tin chopped tomatoes□ 160g/5¾oz long-grain rice□ 175g/6oz dried pasta Dairy, eggs and chilled □ 20g/¾oz butter□ 125g/4½oz cheddar□ 300ml/10fl oz milk Cooking ingredients □ 10 tbsp vegetable oil, plus another 3 tbsp oil, ideally olive oil□ 155g/6oz plain white flour, plus extra for dusting□ 1⅓ chicken or vegetable stock cube□ ¼ tsp dried mixed herbs□ ½–1 tsp dried chilli flakes□ 1–1½ tsp medium curry powder□ salt and ground black pepper Frozen □ 170g/6oz frozen peas□ 80g/2¾oz frozen sweetcorn Condiments □ 2–3 tbsp mayonnaise□ 1¼ tsp soy sauce Other □ crusty bread, to serve (optional) Our meal plans for one were created on a strict ingredient budget of £10 for the week, which is on average just under £1.50 per dinner. And, as we wanted to make your food shop as practical as possible, we’ve costed these recipes slightly differently. Standard practice is to divide the cost of every ingredient by the number of potential servings, and then add all of those costs together. Instead, we’ve based most of our costs on the smallest available pack size, meaning even if you don’t use a whole jar or packet, the entire cost is still included in the budget. These costs are added to a store cupboard of common items like oil, salt, pasta and rice that you may buy regularly and use for several meals. These basics are costed according to the quantity you use. The items in this limited store cupboard tend to have long shelf lives, or are regularly purchased (bread, milk and potatoes). We’ve also made sure each plan uses as much of each ingredient you buy as possible, not only to keep costs down but also avoid waste. So, while you can easily pick and choose which recipes you want to make from across all three, the plans work best when you follow a specific one for a whole week. First published September 2022. Prices updated in March 2023."
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Budget vegan meal plan for one
Stretching grocery budgets and being smart with the weekly food shop can be tricky at the best of times. It becomes particularly challenging if you are cooking for one, when bulk buying and batch cooking might not be an option. Following a vegan diet adds another layer of complexity too: while basic ingredients can be inexpensive, it takes careful thought to achieve great flavour and texture. With this is mind, we asked one of our favourite food writers to put together a plant-based budget meal plan to serve one person. It promise a week's worth of dinners that are varied, use easy-to-find ingredients and don't require any specialist kit or techniques. 7 meals for under £1.60 per portion This plan includes recipes for seven main meals which cost less than £12 in total (it was under £10 when first published, but prices have continued to rise). It was developed by Saskia Sidey, a budget vegan cookbook author who understands how to create great flavours from basic ingredients. She has focused on recipes that make the most of naturally vegan produce as meat substitutes are often expensive. To make sure your grocery shop for the week stays under budget, the costing of these recipes has been done very carefully. For more information read our article to see how we are costing our new budget recipes and view the full store cupboard. Shopping list Tins, packets and jars □ 400g tin black beans□ 400g tin borlotti beans□ 3 tbsp linseeds (also known as flaxseed) □ 150g/5½oz long-grain rice□ 100g/3½oz dried penne Fruit and vegetables □ 1 sweetheart cabbage□ 7 spring onions□ 2 courgettes□ 1 lime, juice only□ small bunch fresh coriander (2 small handfuls)□ small bunch fresh flatleaf parsley (2 small handfuls)□ 2 onions□ 1 large bulb of garlic (11 garlic cloves required) Cooking ingredients □ 4 tbsp olive oil□ 4 tbsp vegetable oil □ 2½–3 tsp dried chilli flakes □ 2 tsp paprika□ 2 tsp ground cumin□ 400g tin chopped tomatoes□ 1 vegetable stock cube□ 2 tsp white wine vinegar□ 2 tsp yeast extract□ 2–2½ tbsp nutritional yeast□ 145g/5oz plain flour□ salt and freshly ground black pepper Chilled □ 349g pack silken tofu Frozen □ 150g/5½oz frozen sweetcorn□ 175g/6oz frozen peas Condiments □ 2 tbsp tomato ketchup□ 4 tbsp soy sauce Other □ 1 slice wholemeal bread Our meal plans for one were created on a strict ingredient budget of £10 for the week, which is on average just under £1.50 per dinner. And, as we wanted to make your food shop as practical as possible, we’ve costed these recipes slightly differently. Standard practice is to divide the cost of every ingredient by the number of potential servings, and then add all of those costs together. Instead, we’ve based most of our costs on the smallest available pack size, meaning even if you don’t use a whole jar or packet, the entire cost is still included in the budget. These costs are added to a store cupboard of common items like oil, salt, pasta and rice that you may buy regularly and use for several meals. These basics are costed according to the quantity you use. The items in this limited store cupboard tend to have long shelf lives, or are regularly purchased (bread, milk and potatoes). We’ve also made sure each plan uses as much of each ingredient you buy as possible, not only to keep costs down but also avoid waste. So, while you can easily pick and choose which recipes you want to make from across all three, the plans work best when you follow a specific one for a whole week. First published September 2022. Prices updated March 2023.
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"content": "Stretching grocery budgets and being smart with the weekly food shop can be tricky at the best of times. It becomes particularly challenging if you are cooking for one, when bulk buying and batch cooking might not be an option. Following a vegan diet adds another layer of complexity too: while basic ingredients can be inexpensive, it takes careful thought to achieve great flavour and texture. With this is mind, we asked one of our favourite food writers to put together a plant-based budget meal plan to serve one person. It promise a week's worth of dinners that are varied, use easy-to-find ingredients and don't require any specialist kit or techniques. 7 meals for under £1.60 per portion This plan includes recipes for seven main meals which cost less than £12 in total (it was under £10 when first published, but prices have continued to rise). It was developed by Saskia Sidey, a budget vegan cookbook author who understands how to create great flavours from basic ingredients. She has focused on recipes that make the most of naturally vegan produce as meat substitutes are often expensive. To make sure your grocery shop for the week stays under budget, the costing of these recipes has been done very carefully. For more information read our article to see how we are costing our new budget recipes and view the full store cupboard. Shopping list Tins, packets and jars □ 400g tin black beans□ 400g tin borlotti beans□ 3 tbsp linseeds (also known as flaxseed) □ 150g/5½oz long-grain rice□ 100g/3½oz dried penne Fruit and vegetables □ 1 sweetheart cabbage□ 7 spring onions□ 2 courgettes□ 1 lime, juice only□ small bunch fresh coriander (2 small handfuls)□ small bunch fresh flatleaf parsley (2 small handfuls)□ 2 onions□ 1 large bulb of garlic (11 garlic cloves required) Cooking ingredients □ 4 tbsp olive oil□ 4 tbsp vegetable oil □ 2½–3 tsp dried chilli flakes □ 2 tsp paprika□ 2 tsp ground cumin□ 400g tin chopped tomatoes□ 1 vegetable stock cube□ 2 tsp white wine vinegar□ 2 tsp yeast extract□ 2–2½ tbsp nutritional yeast□ 145g/5oz plain flour□ salt and freshly ground black pepper Chilled □ 349g pack silken tofu Frozen □ 150g/5½oz frozen sweetcorn□ 175g/6oz frozen peas Condiments □ 2 tbsp tomato ketchup□ 4 tbsp soy sauce Other □ 1 slice wholemeal bread Our meal plans for one were created on a strict ingredient budget of £10 for the week, which is on average just under £1.50 per dinner. And, as we wanted to make your food shop as practical as possible, we’ve costed these recipes slightly differently. Standard practice is to divide the cost of every ingredient by the number of potential servings, and then add all of those costs together. Instead, we’ve based most of our costs on the smallest available pack size, meaning even if you don’t use a whole jar or packet, the entire cost is still included in the budget. These costs are added to a store cupboard of common items like oil, salt, pasta and rice that you may buy regularly and use for several meals. These basics are costed according to the quantity you use. The items in this limited store cupboard tend to have long shelf lives, or are regularly purchased (bread, milk and potatoes). We’ve also made sure each plan uses as much of each ingredient you buy as possible, not only to keep costs down but also avoid waste. So, while you can easily pick and choose which recipes you want to make from across all three, the plans work best when you follow a specific one for a whole week. First published September 2022. Prices updated March 2023."
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How much could you save by not using your oven?
By Sue Quinn Energy prices are soaring across the UK and many of us are looking for ways to reduce our bills. Can changing the way we cook - like finding an alternative to using the oven, help? https://ichef.bbci.co.uk/images/ic/480xn/p0btx6td.jpg The cost of cooking involves more than just the price of the ingredients. Hobs, ovens, refrigerators, and kettles are just a few of the appliances that make cooking and storing food and drink possible, and all of them consume energy. In fact, around 20% of an average household’s energy bill is consumed in the kitchen, according to the Energy Saving Trust. But scientists say there are many ways to bring these costs down. They vary from household to household, depending on the amount of food you’re cooking, the appliances you have and your lifestyle. But the savings can be significant. “The average British household could save about £5 a week by making a few small changes,” says Dr Christian Reynolds, Senior Lecturer at the Centre for Food Policy at City University, London. Stop using your oven https://ichef.bbci.co.uk/images/ic/480xn/p0btxhvl.jpg “Ovens are particularly inefficient because you have to heat up a big metal box as well as your food,” says Sarah Bridle, Professor of Food, Climate and Society at York University and author of Food and Climate Change Without the Hot Air. “Your oven might not be well insulated, so you end up heating the whole kitchen, too. Using the oven only on special occasions is the single most impactful thing an individual can do.” Microwaves, slow cookers, electric pressure cookers and air fryers all consume significantly less energy than ovens, so using these instead, if possible, will save you money. “Microwaves are particularly energy efficient,” Dr Reynolds says. However, while microwaves are useful for things like defrosting and reheating food and drink, and cooking vegetables, they’re not suitable for everything. A joint of meat or roast chicken for example, is much tastier and more tender cooked in a slow-cooker or pressure cooker. “Slow cookers are equivalent in energy use to a microwave and draw about the same energy as an electric light bulb,” Dr Reynolds says. “Electric pressure cookers are also amazing because they considerably shorten the cooking time.” Both are also ideal for cooking curries, stews and soups, which need long slow cooking. Slow cooker recipes have the advantage of being made ahead, and are ready the minute you walk in the door. With pressure cookers, dried beans or tough cuts of meat like brisket are soft and tender in under an hour. The situation isn’t clear-cut, though. Microwaves and air fryers can’t accommodate as much food as an oven, so you may need to run them more than once to cook the amount you need, reducing your savings. And delicate baked goods like cakes, bread, and biscuits are much better suited to an oven. If you do use the oven, try turning it off 5–10 minutes before the end of the cooking time specified in the recipe; the food will finish in the residual heat. This technique isn’t suitable for cakes, bread, and biscuits, which require precision cooking. But it works well with dishes such as casseroles, pies, roasted vegetables, shepherd’s pie, and lasagne. “Also, if you do use the oven a lot, consider whether this could help you reduce your heating bills by reducing the thermostat and spending more time in the kitchen and less time in other colder rooms,” Prof. Bridle suggests. Related stories How to get the most from your slow cookerHow to cut your carbon footprint with these cooking hacksIs it worth getting a pressure cooker? How to get the most from your slow cooker How to cut your carbon footprint with these cooking hacks Is it worth getting a pressure cooker? Think about how to get the most from your appliances Using a combination of appliances to reduce the time your oven is on can save you money without affecting the quality of your finished dish. Vegetables (especially whole potatoes in their skins) can be par-cooked in the microwave and then transferred to the oven or air fryer, or placed under the grill, to finish and crisp up. Browning meat or chicken in a pan on the hob before transferring to a slow cooker or pressure cooker imparts a roasted flavour. Filling your oven, not just roasting, or baking a single item, makes maximum use of the energy it consumes, so cook in bulk to save money. Portions you don’t eat straightaway can be chilled or frozen, and reheated in the microwave. If you bake potatoes in their skins in bulk, jab them with a fork and rub generously with salt so their skins go hard. This means their skins will still be crisp when you reheat them in the microwave. If you make your own bread, always bake more than one loaf at a time. Dr Reynolds suggests boiling enough water for several cups of tea, then transferring what you don’t use straightaway to a vacuum flask to keep hot for later. This avoids repeatedly turning on the kettle. Prof. Bridle suggests switching to food that doesn’t require cooking. Eating bread instead of toast, and soaking oats overnight in the fridge in milk, water, or fruit juice instead of cooking up a batch of porridge, can also reduce your bills. (However, cooking porridge in the microwave uses minimal energy, she adds.) Put the lid on https://ichef.bbci.co.uk/images/ic/480xn/p0btxlmj.jpg Cooking in a pan with the lid on traps the heat, which means food cooks more quickly, or without having the hob turned up so high. This uses 30% less energy than cooking in an uncovered pan, according to Dr Reynolds. “Always choose the right size pan for what you’re cooking,” he adds. “Filling up a 20-litre pan to cook pasta for one person is a waste of money.” Again, there are exceptions to the rule. Generally, the cheapest way to boil water is in a modern (energy efficient) electric kettle, making sure you heat no more than the amount you need. The Energy Saving Trust recommends boiling water to cook pasta or vegetables in an electric kettle first, then pouring it into a pan. This approach could save you £6 a year on your energy bills, it says. This may not be the case if you have an induction hob, which is the most energy efficient hob for cooking. Induction hobs waste less energy than standard electric stoves, so food and drink heats much more quickly. If you have an induction hob, the cheapest way to boil water for tea could be a kettle on the hob, and for cooking, in a covered pan. But this can vary according to your induction hob and the pans you’re using. Use appliances wisely https://ichef.bbci.co.uk/images/ic/480xn/p0btxmgq.jpg According to the Energy Saving Trust’s Joanna O’Loan, fridge-freezers account for 12% of household energy bills. “They’re continually drawing power to maintain a constant temperature,” she explains. To ensure yours has the best chance of doing its job efficiently, she recommends: Letting food cool down thoroughly before transferring to the fridge, or it will have to work harder to maintain the set temperature.Defrost food in the fridge, as this will help to keep the temperature of the air inside it down.Never leave the fridge door open unnecessarily.Keep the temperature between 3 – 5 degrees Celsius. To check the temperature, leave a thermometer in a glass of water on the middle shelf for 12 hours or overnight.Defrost your fridge and freezer regularly, as it has to work harder when covered in ice. Letting food cool down thoroughly before transferring to the fridge, or it will have to work harder to maintain the set temperature. Defrost food in the fridge, as this will help to keep the temperature of the air inside it down. Never leave the fridge door open unnecessarily. Keep the temperature between 3 – 5 degrees Celsius. To check the temperature, leave a thermometer in a glass of water on the middle shelf for 12 hours or overnight. Defrost your fridge and freezer regularly, as it has to work harder when covered in ice. Dishwashers are energy-hungry, too, because they have to heat water needed as well as run the cleaning mechanism. “You could save £14 on your annual energy bills reducing use by one run per week,” O’Loan says. Ideally wait until the dishwasher is full before running a load, she says. Even though might take longer, always use the eco setting. According to consumer group Which? this uses 30% less energy and water compared to the main programme. New appliances If you need to replace an appliance, look at the energy label and choose the best rated model that meets your budget and other requirements. “Induction hobs are typically the most energy efficient, as no energy is wasted heating space around the pan,” O’Loan says. Gas is cheaper than electricity, so gas hobs typically have the lowest running costs, but they can compromise air quality which could have negative impacts for those in the kitchen – especially if you have a respiratory illness/condition. If you don’t already have one and your budget allows, a slow cooker can be a worthwhile investment, Dr Reynolds says. Prices start at around £20, and if you regularly use it instead of your oven, you could cover the cost of buying it comparatively quickly. “But I’m not suggesting everyone needs to rush out and buy new appliances,” he says. “Energy saving has to fit in with people's lives.” Approximate energy consumption of different cooking methods Figures from Sarah Bridle, Professor of Food, Climate and Society at the University of York, based on Wattage numbers from Supplementary Data of supplementary table of Frankowska et al Nature Food. Baked potato Cooking one baked potato in the oven (120 minutes) = 6.07kWh (assume oven on for 2h including warmup time)Cooking one baked potato in the microwave (10 minutes) = 0.14 kWhCooking one baked potato part microwave (5 minutes) part oven (30 minutes cooking plus 15 minutes warmup) = 2.34kWhCooking four baked potatoes in the oven (120 minutes) = 1.52kW (per potato, assume oven on for 2h including warmup time) Cooking one baked potato in the oven (120 minutes) = 6.07kWh (assume oven on for 2h including warmup time) Cooking one baked potato in the microwave (10 minutes) = 0.14 kWh Cooking one baked potato part microwave (5 minutes) part oven (30 minutes cooking plus 15 minutes warmup) = 2.34kWh Cooking four baked potatoes in the oven (120 minutes) = 1.52kW (per potato, assume oven on for 2h including warmup time) Boiling water Boiling water for one cup of tea in electric kettle (2 minutes) = 0.07kWhBoiling water for one cup of tea in pan on standard electric hob (5 minutes) = 0.18kWhBoiling water for one cup of tea in microwave (4 minutes) = 0.05kWhBoiling water for one cup of tea in kettle or covered pan on induction hob (2 minutes) = 0.14kWh Boiling water for one cup of tea in electric kettle (2 minutes) = 0.07kWh Boiling water for one cup of tea in pan on standard electric hob (5 minutes) = 0.18kWh Boiling water for one cup of tea in microwave (4 minutes) = 0.05kWh Boiling water for one cup of tea in kettle or covered pan on induction hob (2 minutes) = 0.14kWh Reheating casserole Reheating stew on standard electric hob (12 minutes) = 0.43kWhReheating stew in the oven (45 minutes) = 2.27kWhReheating stew in microwave (8 minutes) = 0.11kWhReheating stew on induction hob (5 minutes) = 0.35 kWh Reheating stew on standard electric hob (12 minutes) = 0.43kWh Reheating stew in the oven (45 minutes) = 2.27kWh Reheating stew in microwave (8 minutes) = 0.11kWh Reheating stew on induction hob (5 minutes) = 0.35 kWh Porridge Cooking in microwave (5 minutes) = 0.07kWhCooking on standard electric hob (10 minutes) = 0.36kWhCooking on induction hob (5 minutes) = 0.35 kWh Cooking in microwave (5 minutes) = 0.07kWh Cooking on standard electric hob (10 minutes) = 0.36kWh Cooking on induction hob (5 minutes) = 0.35 kWh Originally published March 2022
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"title": "How much could you save by not using your oven?",
"content": "By Sue Quinn Energy prices are soaring across the UK and many of us are looking for ways to reduce our bills. Can changing the way we cook - like finding an alternative to using the oven, help? https://ichef.bbci.co.uk/images/ic/480xn/p0btx6td.jpg The cost of cooking involves more than just the price of the ingredients. Hobs, ovens, refrigerators, and kettles are just a few of the appliances that make cooking and storing food and drink possible, and all of them consume energy. In fact, around 20% of an average household’s energy bill is consumed in the kitchen, according to the Energy Saving Trust. But scientists say there are many ways to bring these costs down. They vary from household to household, depending on the amount of food you’re cooking, the appliances you have and your lifestyle. But the savings can be significant. “The average British household could save about £5 a week by making a few small changes,” says Dr Christian Reynolds, Senior Lecturer at the Centre for Food Policy at City University, London. Stop using your oven https://ichef.bbci.co.uk/images/ic/480xn/p0btxhvl.jpg “Ovens are particularly inefficient because you have to heat up a big metal box as well as your food,” says Sarah Bridle, Professor of Food, Climate and Society at York University and author of Food and Climate Change Without the Hot Air. “Your oven might not be well insulated, so you end up heating the whole kitchen, too. Using the oven only on special occasions is the single most impactful thing an individual can do.” Microwaves, slow cookers, electric pressure cookers and air fryers all consume significantly less energy than ovens, so using these instead, if possible, will save you money. “Microwaves are particularly energy efficient,” Dr Reynolds says. However, while microwaves are useful for things like defrosting and reheating food and drink, and cooking vegetables, they’re not suitable for everything. A joint of meat or roast chicken for example, is much tastier and more tender cooked in a slow-cooker or pressure cooker. “Slow cookers are equivalent in energy use to a microwave and draw about the same energy as an electric light bulb,” Dr Reynolds says. “Electric pressure cookers are also amazing because they considerably shorten the cooking time.” Both are also ideal for cooking curries, stews and soups, which need long slow cooking. Slow cooker recipes have the advantage of being made ahead, and are ready the minute you walk in the door. With pressure cookers, dried beans or tough cuts of meat like brisket are soft and tender in under an hour. The situation isn’t clear-cut, though. Microwaves and air fryers can’t accommodate as much food as an oven, so you may need to run them more than once to cook the amount you need, reducing your savings. And delicate baked goods like cakes, bread, and biscuits are much better suited to an oven. If you do use the oven, try turning it off 5–10 minutes before the end of the cooking time specified in the recipe; the food will finish in the residual heat. This technique isn’t suitable for cakes, bread, and biscuits, which require precision cooking. But it works well with dishes such as casseroles, pies, roasted vegetables, shepherd’s pie, and lasagne. “Also, if you do use the oven a lot, consider whether this could help you reduce your heating bills by reducing the thermostat and spending more time in the kitchen and less time in other colder rooms,” Prof. Bridle suggests. Related stories How to get the most from your slow cookerHow to cut your carbon footprint with these cooking hacksIs it worth getting a pressure cooker? How to get the most from your slow cooker How to cut your carbon footprint with these cooking hacks Is it worth getting a pressure cooker? Think about how to get the most from your appliances Using a combination of appliances to reduce the time your oven is on can save you money without affecting the quality of your finished dish. Vegetables (especially whole potatoes in their skins) can be par-cooked in the microwave and then transferred to the oven or air fryer, or placed under the grill, to finish and crisp up. Browning meat or chicken in a pan on the hob before transferring to a slow cooker or pressure cooker imparts a roasted flavour. Filling your oven, not just roasting, or baking a single item, makes maximum use of the energy it consumes, so cook in bulk to save money. Portions you don’t eat straightaway can be chilled or frozen, and reheated in the microwave. If you bake potatoes in their skins in bulk, jab them with a fork and rub generously with salt so their skins go hard. This means their skins will still be crisp when you reheat them in the microwave. If you make your own bread, always bake more than one loaf at a time. Dr Reynolds suggests boiling enough water for several cups of tea, then transferring what you don’t use straightaway to a vacuum flask to keep hot for later. This avoids repeatedly turning on the kettle. Prof. Bridle suggests switching to food that doesn’t require cooking. Eating bread instead of toast, and soaking oats overnight in the fridge in milk, water, or fruit juice instead of cooking up a batch of porridge, can also reduce your bills. (However, cooking porridge in the microwave uses minimal energy, she adds.) Put the lid on https://ichef.bbci.co.uk/images/ic/480xn/p0btxlmj.jpg Cooking in a pan with the lid on traps the heat, which means food cooks more quickly, or without having the hob turned up so high. This uses 30% less energy than cooking in an uncovered pan, according to Dr Reynolds. “Always choose the right size pan for what you’re cooking,” he adds. “Filling up a 20-litre pan to cook pasta for one person is a waste of money.” Again, there are exceptions to the rule. Generally, the cheapest way to boil water is in a modern (energy efficient) electric kettle, making sure you heat no more than the amount you need. The Energy Saving Trust recommends boiling water to cook pasta or vegetables in an electric kettle first, then pouring it into a pan. This approach could save you £6 a year on your energy bills, it says. This may not be the case if you have an induction hob, which is the most energy efficient hob for cooking. Induction hobs waste less energy than standard electric stoves, so food and drink heats much more quickly. If you have an induction hob, the cheapest way to boil water for tea could be a kettle on the hob, and for cooking, in a covered pan. But this can vary according to your induction hob and the pans you’re using. Use appliances wisely https://ichef.bbci.co.uk/images/ic/480xn/p0btxmgq.jpg According to the Energy Saving Trust’s Joanna O’Loan, fridge-freezers account for 12% of household energy bills. “They’re continually drawing power to maintain a constant temperature,” she explains. To ensure yours has the best chance of doing its job efficiently, she recommends: Letting food cool down thoroughly before transferring to the fridge, or it will have to work harder to maintain the set temperature.Defrost food in the fridge, as this will help to keep the temperature of the air inside it down.Never leave the fridge door open unnecessarily.Keep the temperature between 3 – 5 degrees Celsius. To check the temperature, leave a thermometer in a glass of water on the middle shelf for 12 hours or overnight.Defrost your fridge and freezer regularly, as it has to work harder when covered in ice. Letting food cool down thoroughly before transferring to the fridge, or it will have to work harder to maintain the set temperature. Defrost food in the fridge, as this will help to keep the temperature of the air inside it down. Never leave the fridge door open unnecessarily. Keep the temperature between 3 – 5 degrees Celsius. To check the temperature, leave a thermometer in a glass of water on the middle shelf for 12 hours or overnight. Defrost your fridge and freezer regularly, as it has to work harder when covered in ice. Dishwashers are energy-hungry, too, because they have to heat water needed as well as run the cleaning mechanism. “You could save £14 on your annual energy bills reducing use by one run per week,” O’Loan says. Ideally wait until the dishwasher is full before running a load, she says. Even though might take longer, always use the eco setting. According to consumer group Which? this uses 30% less energy and water compared to the main programme. New appliances If you need to replace an appliance, look at the energy label and choose the best rated model that meets your budget and other requirements. “Induction hobs are typically the most energy efficient, as no energy is wasted heating space around the pan,” O’Loan says. Gas is cheaper than electricity, so gas hobs typically have the lowest running costs, but they can compromise air quality which could have negative impacts for those in the kitchen – especially if you have a respiratory illness/condition. If you don’t already have one and your budget allows, a slow cooker can be a worthwhile investment, Dr Reynolds says. Prices start at around £20, and if you regularly use it instead of your oven, you could cover the cost of buying it comparatively quickly. “But I’m not suggesting everyone needs to rush out and buy new appliances,” he says. “Energy saving has to fit in with people's lives.” Approximate energy consumption of different cooking methods Figures from Sarah Bridle, Professor of Food, Climate and Society at the University of York, based on Wattage numbers from Supplementary Data of supplementary table of Frankowska et al Nature Food. Baked potato Cooking one baked potato in the oven (120 minutes) = 6.07kWh (assume oven on for 2h including warmup time)Cooking one baked potato in the microwave (10 minutes) = 0.14 kWhCooking one baked potato part microwave (5 minutes) part oven (30 minutes cooking plus 15 minutes warmup) = 2.34kWhCooking four baked potatoes in the oven (120 minutes) = 1.52kW (per potato, assume oven on for 2h including warmup time) Cooking one baked potato in the oven (120 minutes) = 6.07kWh (assume oven on for 2h including warmup time) Cooking one baked potato in the microwave (10 minutes) = 0.14 kWh Cooking one baked potato part microwave (5 minutes) part oven (30 minutes cooking plus 15 minutes warmup) = 2.34kWh Cooking four baked potatoes in the oven (120 minutes) = 1.52kW (per potato, assume oven on for 2h including warmup time) Boiling water Boiling water for one cup of tea in electric kettle (2 minutes) = 0.07kWhBoiling water for one cup of tea in pan on standard electric hob (5 minutes) = 0.18kWhBoiling water for one cup of tea in microwave (4 minutes) = 0.05kWhBoiling water for one cup of tea in kettle or covered pan on induction hob (2 minutes) = 0.14kWh Boiling water for one cup of tea in electric kettle (2 minutes) = 0.07kWh Boiling water for one cup of tea in pan on standard electric hob (5 minutes) = 0.18kWh Boiling water for one cup of tea in microwave (4 minutes) = 0.05kWh Boiling water for one cup of tea in kettle or covered pan on induction hob (2 minutes) = 0.14kWh Reheating casserole Reheating stew on standard electric hob (12 minutes) = 0.43kWhReheating stew in the oven (45 minutes) = 2.27kWhReheating stew in microwave (8 minutes) = 0.11kWhReheating stew on induction hob (5 minutes) = 0.35 kWh Reheating stew on standard electric hob (12 minutes) = 0.43kWh Reheating stew in the oven (45 minutes) = 2.27kWh Reheating stew in microwave (8 minutes) = 0.11kWh Reheating stew on induction hob (5 minutes) = 0.35 kWh Porridge Cooking in microwave (5 minutes) = 0.07kWhCooking on standard electric hob (10 minutes) = 0.36kWhCooking on induction hob (5 minutes) = 0.35 kWh Cooking in microwave (5 minutes) = 0.07kWh Cooking on standard electric hob (10 minutes) = 0.36kWh Cooking on induction hob (5 minutes) = 0.35 kWh Originally published March 2022"
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Slow cooker hacks to save you money and effort
By Sarah Cook Slow cookers are the ideal kitchen gadget for both time-poor and budget-conscious home cooks. How do you get the most from yours? https://ichef.bbci.co.uk/images/ic/480xn/p0brzyct.jpg For lovers of low maintenance cooking, the ability to leave a gadget to cook the dinner while you go about your day is the ultimate win. Plus, slow cookers are simple and user-friendly, usually requiring no more set up than plugging it in. They score highly on energy efficiency too. Coupled with the capacity to batch cook, comparatively small purchase cost and low and slow cooking method suited to wallet-friendly cuts of meat, a slow cooker can be a big money-saver in your kitchen. How do they work? A slow cooker simmers food at low temperatures over a few hours. Most models offer a high and low setting, but as the phrase goes, less is usually more. The difference between the two settings isn’t a higher temperature – it’s just the time it takes for the slow cooker to reach the simmer point. Most dishes benefit from the slowest, gentlest heat to bring out the best flavours from the ingredients. This is also good news on a nutrition front. As with all cooking methods, some nutrients will be broken down, but the gentle heat doesn’t destroy as many nutrients as roasting or boiling. In most cases the resulting sauce is served as part of the meal, so the nutrients will be retained. Slow cookers are designed to be left alone. In fact, every time you lift the lid you will release some of the heat, adding around 15-20 minutes extra to the total cooking time. In general, slow cooker recipes are very forgiving, and particularly when cooking on ‘low’, going an hour or two over the suggested cook time is unlikely to affect the finished dish. Related stories Is it worth getting a pressure cooker?The must-have kitchen gadgets time forgotHow to cut your food bill by up to a third Is it worth getting a pressure cooker? The must-have kitchen gadgets time forgot How to cut your food bill by up to a third To brown or not to brown? https://ichef.bbci.co.uk/images/ic/480xn/p0bs12l1.jpg People tend to gravitate towards easy slow cooker recipes where most, if not all, of the ingredients are thrown into the pot at the start with minimum prep. Which brings us to the "browning meat" question. Very few recipes will end up being a disaster if you choose not to fry the meat and (some) vegetables beforehand, the only real exception being minced meat. Browning meat caramelises the outside which adds colour and an extra layer of flavour. Similarly, caramelised onions are always going to taste better than raw onions. (And if you’re cooking them for a short time on a high setting, raw onions may retain a little bit of crunch.) But because the finished dishes are cooked for so long, they are always going to be flavourful, so scale your prep up or down to suit yourself. If you are short of time in the mornings, just prepare everything you need for the meal the night before. Savvy cooks will even pack it into the slow cooker pot and store it in the fridge overnight. (However, don’t preheat your slow cooker if doing it this way, and try to bring your dish out of the fridge to come closer to room temperature. There is a risk of cracking the inside pot.) Our favourite slow cooker hacks To save on an extra pot (and washing up), try mixing dried pasta into the sauce when you’re about 20 minutes from eating.To intensify flavour in drier dishes like pulled pork, and to avoid soggy bakes, wrap the underside of your lid in a clean tea towel to absorb some of that water before it drips back in.Chicken and browned mince of any kind takes less time in a slow cooker, so place them on top of the vegetables when packing the slow cooker, further from the heat source, so they’ll cook more slowly. Reverse these layers with tougher cuts or large joints of meat, beef cheek or oxtail.No matter the size, fill your pot no more than three-quarters full. Half to two-thirds is ideal for even cooking and avoiding spillages.Add dairy items like milk, cream and cheese during the last hour to prevent curdling, and soft vegetables such as mushrooms, courgette and leafy greens during the last 45 minutes of cooking time.No amount of pre-frying will result in crispy chicken skin. Either remove the skin, as in this slow cooker chicken pho. Or give the skin some colour with a brush of oil and some paprika, as in this slow cooker roast chicken and accept a more tender skin.Cut ingredients into similar-sized pieces so they cook evenly. This is particularly important with veg to avoid mush at the end.Boil dried beans for 10 minutes before, draining and then adding to a slow cooker. Some, like kidney beans, contain toxins that are only killed at high temperatures.Use easy-cook rice and rinse it thoroughly before you add it to the pot. It’ll take 2-3 hours on ‘high’ and the rice to liquid ratio should be 1:2. If using brown rice you might require a splash more.Instead of faffing about with flour, if your stew is ready early, remove the lid for an hour or two to intensify the sauce.Hot chocolate sauce? Use your slow cooker as a double boiler. Just add chocolate to a heavy jar, fill the slow cooker with water halfway up the sides of the jar, and keep chocolate consistently melted for a couple of hours (you can even make candles this way!)Do even less work and let the cooker wash itself. Half-fill with water plus half a cup of vinegar and 3-4 tbsp bicarbonate of soda, then switch on 'low' for 1-4 hours. To save on an extra pot (and washing up), try mixing dried pasta into the sauce when you’re about 20 minutes from eating. To save on an extra pot (and washing up), try mixing dried pasta into the sauce when you’re about 20 minutes from eating. To intensify flavour in drier dishes like pulled pork, and to avoid soggy bakes, wrap the underside of your lid in a clean tea towel to absorb some of that water before it drips back in. To intensify flavour in drier dishes like pulled pork, and to avoid soggy bakes, wrap the underside of your lid in a clean tea towel to absorb some of that water before it drips back in. Chicken and browned mince of any kind takes less time in a slow cooker, so place them on top of the vegetables when packing the slow cooker, further from the heat source, so they’ll cook more slowly. Reverse these layers with tougher cuts or large joints of meat, beef cheek or oxtail. Chicken and browned mince of any kind takes less time in a slow cooker, so place them on top of the vegetables when packing the slow cooker, further from the heat source, so they’ll cook more slowly. Reverse these layers with tougher cuts or large joints of meat, beef cheek or oxtail. No matter the size, fill your pot no more than three-quarters full. Half to two-thirds is ideal for even cooking and avoiding spillages. No matter the size, fill your pot no more than three-quarters full. Half to two-thirds is ideal for even cooking and avoiding spillages. Add dairy items like milk, cream and cheese during the last hour to prevent curdling, and soft vegetables such as mushrooms, courgette and leafy greens during the last 45 minutes of cooking time. Add dairy items like milk, cream and cheese during the last hour to prevent curdling, and soft vegetables such as mushrooms, courgette and leafy greens during the last 45 minutes of cooking time. No amount of pre-frying will result in crispy chicken skin. Either remove the skin, as in this slow cooker chicken pho. Or give the skin some colour with a brush of oil and some paprika, as in this slow cooker roast chicken and accept a more tender skin. No amount of pre-frying will result in crispy chicken skin. Either remove the skin, as in this slow cooker chicken pho. Or give the skin some colour with a brush of oil and some paprika, as in this slow cooker roast chicken and accept a more tender skin. Cut ingredients into similar-sized pieces so they cook evenly. This is particularly important with veg to avoid mush at the end. Cut ingredients into similar-sized pieces so they cook evenly. This is particularly important with veg to avoid mush at the end. Boil dried beans for 10 minutes before, draining and then adding to a slow cooker. Some, like kidney beans, contain toxins that are only killed at high temperatures. Boil dried beans for 10 minutes before, draining and then adding to a slow cooker. Some, like kidney beans, contain toxins that are only killed at high temperatures. Use easy-cook rice and rinse it thoroughly before you add it to the pot. It’ll take 2-3 hours on ‘high’ and the rice to liquid ratio should be 1:2. If using brown rice you might require a splash more. Use easy-cook rice and rinse it thoroughly before you add it to the pot. It’ll take 2-3 hours on ‘high’ and the rice to liquid ratio should be 1:2. If using brown rice you might require a splash more. Instead of faffing about with flour, if your stew is ready early, remove the lid for an hour or two to intensify the sauce. Instead of faffing about with flour, if your stew is ready early, remove the lid for an hour or two to intensify the sauce. Hot chocolate sauce? Use your slow cooker as a double boiler. Just add chocolate to a heavy jar, fill the slow cooker with water halfway up the sides of the jar, and keep chocolate consistently melted for a couple of hours (you can even make candles this way!) Hot chocolate sauce? Use your slow cooker as a double boiler. Just add chocolate to a heavy jar, fill the slow cooker with water halfway up the sides of the jar, and keep chocolate consistently melted for a couple of hours (you can even make candles this way!) Do even less work and let the cooker wash itself. Half-fill with water plus half a cup of vinegar and 3-4 tbsp bicarbonate of soda, then switch on 'low' for 1-4 hours. Do even less work and let the cooker wash itself. Half-fill with water plus half a cup of vinegar and 3-4 tbsp bicarbonate of soda, then switch on 'low' for 1-4 hours. Saving money with a slow cooker https://ichef.bbci.co.uk/images/ic/480xn/p0bs131r.jpg While the slow cooker will be on for longer than if you cooked in an electric oven, that doesn’t mean you’ll be spending more on electricity as they use far less energy. In addition, slow cookers are suited to both cheaper cuts of meat and cheaper varieties of vegetables. By using budget-friendly cuts that are tougher or have a higher fat content, like chicken thighs, pork shoulder, lamb neck and beef shin, you don’t run the risk of the meat drying out during cooking. Leaner, and therefore more expensive, cuts are best saved for quick-cooking techniques like roasting or frying. The same rule can be applied to your veg. Hard, good-value roots like carrots, shallots, celeriac, swede and beets don’t easily overcook, and in fact often take on more flavour of the sauce. Where less is more when it comes to heat levels, the same can be said of flavour-making ingredients. Because the lid stays on, nothing really evaporates and therefore none of the flavours are lost either. Two glasses of wine can become one, because you’ll taste much more of the wine in a slow cooker dish than you would in a stove-top dish. Adapting recipes for year-round easy cooking https://ichef.bbci.co.uk/images/ic/480xn/p0bs13w5.jpg This chicken pho is a lighter, more summery slow-cooker recipe Slow cookers are associated with hearty winter dishes, as slow cooker search trends show. However, don’t banish your cooker to the loft at the first sign of spring! Slow cookers are well-insulated, so they won’t heat up your kitchen in the summer, and you can cook a huge variety of recipes in them. From year-round family dinners like slow cooker risotto and bolognese sauce, to sociable party foods like shredded chicken shawarma, pulled pork and ribs. And they aren’t just for savoury dishes. While your oven is taken up with the Sunday roast (though you can slow-cook roast beef), try a spongey sticky toffee or rice pudding. You can even bake a loaf of bread in them. That said, as versatile as a slow cooker can be, it’s not just as easy as whisking up your standard Victoria sponge mix and pouring it in. Cakes and baked goods require specially-adjusted slow cooker recipes. More traditional stews, curries, casseroles and soups are easily adapted. Just reduce the amount of liquid by a third to half, and don’t be fearful if once all of the ingredients are added, everything isn’t submerged. Meat and vegetables give off liquid of their own during the cooking process and will contribute to the overall amount. Keep the flavouring levels the same, the herbs, spices, stock cubes and pastes, just limit the liquid. Sauces in the slow cooker will not thicken as they would using conventional cooking methods which involve evaporation, so try tossing meat in a few tablespoons of plain flour at the start, or using a little cornflour mixed to a paste with a ladle of the sauce towards the end of the cooking time. This can then be stirred back through the pot to thicken the whole dish. Enjoy your slow cooker all year round for that warm feeling of an easy, delicious, and budget-friendly dinner waiting for you at home. First published March 2022
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"title": "Slow cooker hacks to save you money and effort",
"content": "By Sarah Cook Slow cookers are the ideal kitchen gadget for both time-poor and budget-conscious home cooks. How do you get the most from yours? https://ichef.bbci.co.uk/images/ic/480xn/p0brzyct.jpg For lovers of low maintenance cooking, the ability to leave a gadget to cook the dinner while you go about your day is the ultimate win. Plus, slow cookers are simple and user-friendly, usually requiring no more set up than plugging it in. They score highly on energy efficiency too. Coupled with the capacity to batch cook, comparatively small purchase cost and low and slow cooking method suited to wallet-friendly cuts of meat, a slow cooker can be a big money-saver in your kitchen. How do they work? A slow cooker simmers food at low temperatures over a few hours. Most models offer a high and low setting, but as the phrase goes, less is usually more. The difference between the two settings isn’t a higher temperature – it’s just the time it takes for the slow cooker to reach the simmer point. Most dishes benefit from the slowest, gentlest heat to bring out the best flavours from the ingredients. This is also good news on a nutrition front. As with all cooking methods, some nutrients will be broken down, but the gentle heat doesn’t destroy as many nutrients as roasting or boiling. In most cases the resulting sauce is served as part of the meal, so the nutrients will be retained. Slow cookers are designed to be left alone. In fact, every time you lift the lid you will release some of the heat, adding around 15-20 minutes extra to the total cooking time. In general, slow cooker recipes are very forgiving, and particularly when cooking on ‘low’, going an hour or two over the suggested cook time is unlikely to affect the finished dish. Related stories Is it worth getting a pressure cooker?The must-have kitchen gadgets time forgotHow to cut your food bill by up to a third Is it worth getting a pressure cooker? The must-have kitchen gadgets time forgot How to cut your food bill by up to a third To brown or not to brown? https://ichef.bbci.co.uk/images/ic/480xn/p0bs12l1.jpg People tend to gravitate towards easy slow cooker recipes where most, if not all, of the ingredients are thrown into the pot at the start with minimum prep. Which brings us to the \"browning meat\" question. Very few recipes will end up being a disaster if you choose not to fry the meat and (some) vegetables beforehand, the only real exception being minced meat. Browning meat caramelises the outside which adds colour and an extra layer of flavour. Similarly, caramelised onions are always going to taste better than raw onions. (And if you’re cooking them for a short time on a high setting, raw onions may retain a little bit of crunch.) But because the finished dishes are cooked for so long, they are always going to be flavourful, so scale your prep up or down to suit yourself. If you are short of time in the mornings, just prepare everything you need for the meal the night before. Savvy cooks will even pack it into the slow cooker pot and store it in the fridge overnight. (However, don’t preheat your slow cooker if doing it this way, and try to bring your dish out of the fridge to come closer to room temperature. There is a risk of cracking the inside pot.) Our favourite slow cooker hacks To save on an extra pot (and washing up), try mixing dried pasta into the sauce when you’re about 20 minutes from eating.To intensify flavour in drier dishes like pulled pork, and to avoid soggy bakes, wrap the underside of your lid in a clean tea towel to absorb some of that water before it drips back in.Chicken and browned mince of any kind takes less time in a slow cooker, so place them on top of the vegetables when packing the slow cooker, further from the heat source, so they’ll cook more slowly. Reverse these layers with tougher cuts or large joints of meat, beef cheek or oxtail.No matter the size, fill your pot no more than three-quarters full. Half to two-thirds is ideal for even cooking and avoiding spillages.Add dairy items like milk, cream and cheese during the last hour to prevent curdling, and soft vegetables such as mushrooms, courgette and leafy greens during the last 45 minutes of cooking time.No amount of pre-frying will result in crispy chicken skin. Either remove the skin, as in this slow cooker chicken pho. Or give the skin some colour with a brush of oil and some paprika, as in this slow cooker roast chicken and accept a more tender skin.Cut ingredients into similar-sized pieces so they cook evenly. This is particularly important with veg to avoid mush at the end.Boil dried beans for 10 minutes before, draining and then adding to a slow cooker. Some, like kidney beans, contain toxins that are only killed at high temperatures.Use easy-cook rice and rinse it thoroughly before you add it to the pot. It’ll take 2-3 hours on ‘high’ and the rice to liquid ratio should be 1:2. If using brown rice you might require a splash more.Instead of faffing about with flour, if your stew is ready early, remove the lid for an hour or two to intensify the sauce.Hot chocolate sauce? Use your slow cooker as a double boiler. Just add chocolate to a heavy jar, fill the slow cooker with water halfway up the sides of the jar, and keep chocolate consistently melted for a couple of hours (you can even make candles this way!)Do even less work and let the cooker wash itself. Half-fill with water plus half a cup of vinegar and 3-4 tbsp bicarbonate of soda, then switch on 'low' for 1-4 hours. To save on an extra pot (and washing up), try mixing dried pasta into the sauce when you’re about 20 minutes from eating. To save on an extra pot (and washing up), try mixing dried pasta into the sauce when you’re about 20 minutes from eating. To intensify flavour in drier dishes like pulled pork, and to avoid soggy bakes, wrap the underside of your lid in a clean tea towel to absorb some of that water before it drips back in. To intensify flavour in drier dishes like pulled pork, and to avoid soggy bakes, wrap the underside of your lid in a clean tea towel to absorb some of that water before it drips back in. Chicken and browned mince of any kind takes less time in a slow cooker, so place them on top of the vegetables when packing the slow cooker, further from the heat source, so they’ll cook more slowly. Reverse these layers with tougher cuts or large joints of meat, beef cheek or oxtail. Chicken and browned mince of any kind takes less time in a slow cooker, so place them on top of the vegetables when packing the slow cooker, further from the heat source, so they’ll cook more slowly. Reverse these layers with tougher cuts or large joints of meat, beef cheek or oxtail. No matter the size, fill your pot no more than three-quarters full. Half to two-thirds is ideal for even cooking and avoiding spillages. No matter the size, fill your pot no more than three-quarters full. Half to two-thirds is ideal for even cooking and avoiding spillages. Add dairy items like milk, cream and cheese during the last hour to prevent curdling, and soft vegetables such as mushrooms, courgette and leafy greens during the last 45 minutes of cooking time. Add dairy items like milk, cream and cheese during the last hour to prevent curdling, and soft vegetables such as mushrooms, courgette and leafy greens during the last 45 minutes of cooking time. No amount of pre-frying will result in crispy chicken skin. Either remove the skin, as in this slow cooker chicken pho. Or give the skin some colour with a brush of oil and some paprika, as in this slow cooker roast chicken and accept a more tender skin. No amount of pre-frying will result in crispy chicken skin. Either remove the skin, as in this slow cooker chicken pho. Or give the skin some colour with a brush of oil and some paprika, as in this slow cooker roast chicken and accept a more tender skin. Cut ingredients into similar-sized pieces so they cook evenly. This is particularly important with veg to avoid mush at the end. Cut ingredients into similar-sized pieces so they cook evenly. This is particularly important with veg to avoid mush at the end. Boil dried beans for 10 minutes before, draining and then adding to a slow cooker. Some, like kidney beans, contain toxins that are only killed at high temperatures. Boil dried beans for 10 minutes before, draining and then adding to a slow cooker. Some, like kidney beans, contain toxins that are only killed at high temperatures. Use easy-cook rice and rinse it thoroughly before you add it to the pot. It’ll take 2-3 hours on ‘high’ and the rice to liquid ratio should be 1:2. If using brown rice you might require a splash more. Use easy-cook rice and rinse it thoroughly before you add it to the pot. It’ll take 2-3 hours on ‘high’ and the rice to liquid ratio should be 1:2. If using brown rice you might require a splash more. Instead of faffing about with flour, if your stew is ready early, remove the lid for an hour or two to intensify the sauce. Instead of faffing about with flour, if your stew is ready early, remove the lid for an hour or two to intensify the sauce. Hot chocolate sauce? Use your slow cooker as a double boiler. Just add chocolate to a heavy jar, fill the slow cooker with water halfway up the sides of the jar, and keep chocolate consistently melted for a couple of hours (you can even make candles this way!) Hot chocolate sauce? Use your slow cooker as a double boiler. Just add chocolate to a heavy jar, fill the slow cooker with water halfway up the sides of the jar, and keep chocolate consistently melted for a couple of hours (you can even make candles this way!) Do even less work and let the cooker wash itself. Half-fill with water plus half a cup of vinegar and 3-4 tbsp bicarbonate of soda, then switch on 'low' for 1-4 hours. Do even less work and let the cooker wash itself. Half-fill with water plus half a cup of vinegar and 3-4 tbsp bicarbonate of soda, then switch on 'low' for 1-4 hours. Saving money with a slow cooker https://ichef.bbci.co.uk/images/ic/480xn/p0bs131r.jpg While the slow cooker will be on for longer than if you cooked in an electric oven, that doesn’t mean you’ll be spending more on electricity as they use far less energy. In addition, slow cookers are suited to both cheaper cuts of meat and cheaper varieties of vegetables. By using budget-friendly cuts that are tougher or have a higher fat content, like chicken thighs, pork shoulder, lamb neck and beef shin, you don’t run the risk of the meat drying out during cooking. Leaner, and therefore more expensive, cuts are best saved for quick-cooking techniques like roasting or frying. The same rule can be applied to your veg. Hard, good-value roots like carrots, shallots, celeriac, swede and beets don’t easily overcook, and in fact often take on more flavour of the sauce. Where less is more when it comes to heat levels, the same can be said of flavour-making ingredients. Because the lid stays on, nothing really evaporates and therefore none of the flavours are lost either. Two glasses of wine can become one, because you’ll taste much more of the wine in a slow cooker dish than you would in a stove-top dish. Adapting recipes for year-round easy cooking https://ichef.bbci.co.uk/images/ic/480xn/p0bs13w5.jpg This chicken pho is a lighter, more summery slow-cooker recipe Slow cookers are associated with hearty winter dishes, as slow cooker search trends show. However, don’t banish your cooker to the loft at the first sign of spring! Slow cookers are well-insulated, so they won’t heat up your kitchen in the summer, and you can cook a huge variety of recipes in them. From year-round family dinners like slow cooker risotto and bolognese sauce, to sociable party foods like shredded chicken shawarma, pulled pork and ribs. And they aren’t just for savoury dishes. While your oven is taken up with the Sunday roast (though you can slow-cook roast beef), try a spongey sticky toffee or rice pudding. You can even bake a loaf of bread in them. That said, as versatile as a slow cooker can be, it’s not just as easy as whisking up your standard Victoria sponge mix and pouring it in. Cakes and baked goods require specially-adjusted slow cooker recipes. More traditional stews, curries, casseroles and soups are easily adapted. Just reduce the amount of liquid by a third to half, and don’t be fearful if once all of the ingredients are added, everything isn’t submerged. Meat and vegetables give off liquid of their own during the cooking process and will contribute to the overall amount. Keep the flavouring levels the same, the herbs, spices, stock cubes and pastes, just limit the liquid. Sauces in the slow cooker will not thicken as they would using conventional cooking methods which involve evaporation, so try tossing meat in a few tablespoons of plain flour at the start, or using a little cornflour mixed to a paste with a ladle of the sauce towards the end of the cooking time. This can then be stirred back through the pot to thicken the whole dish. Enjoy your slow cooker all year round for that warm feeling of an easy, delicious, and budget-friendly dinner waiting for you at home. First published March 2022"
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Will it air fry? How to get the most out of your air fryer
Think they're just for chips? There's an air fryer revolution taking place, and people are finally maximising the gadget's potential. https://ichef.bbci.co.uk/images/ic/480xn/p0cqdpbx.jpg When air fryers were launched in the early 2010s, it was to a great fanfare. Sure, there were plenty of cooks pointing out that they were just tiny convection ovens, but they remained steady sellers, refusing to be consigned to kitchen gadget history books. As well as the health benefits of replacing the deep fryer, an air fryer could save you money as they use less energy than ovens, making it an even more attractive proposition. But how versatile are they for cooking whole meals? Are they good for anything beyond chips? Jenny Tschiesche, author of Air-fryer Cookbook: Quick, Healthy And Delicious Recipes For Beginners, shares what you need to know about cooking (almost) anything in an air fryer. Chips and potatoes but not as you know it… https://ichef.bbci.co.uk/images/ic/480xn/p0cqdm42.jpg Let's get it out of the way. There’s no denying air fryers and chips go hand in hand. To make great air fryer chips, soak the potatoes in water for ten minutes to remove excess starch, then dry thoroughly before tossing them in oil and salt, says Jenny. How long they need to cook will depend on the air fryer you have, but around 30 minutes at 180C. But how good are they? “My mum makes the most incredible triple cooked chips. I made air fryer chips recently and my mum couldn’t tell the difference, which was a real coup for me.” However, chips don’t need to be limited to potatoes. “I get an odd box [of vegetables] each week and I started making chips with whatever root vegetable was sent – potatoes, sweet potatoes, swedes, I even did kohlrabi at one stage and it worked really well!” says Jenny. When making sweet potato fries, experiment with coatings, says Jenny. “You can toss them in a seasoned flour, rice flour or polenta, which will help them crisp up.” However if you’re making wedges, a coating isn’t necessary. When making chips or fries, you can put more than one layer in the air fryer, “but you wouldn’t want to completely fill the drawer up,” says Jenny, “Just give the chips a really good shake three or four times while they’re cooking.” Other crispy potato dishes work just as well. “Patatas bravas are amazing," says Jenny, as are air fryer roast potatoes and hasselback potatoes. “Jacket potatoes are really good. Again, I tend to rinse them and dry them off, roll them in olive oil, and get as much salt to stick to the outside as I can. I prong them with a fork, and they cook in about 40 minutes and you get a really crisp outside and lovely fluffy inside. Quick meals and snacks https://ichef.bbci.co.uk/images/ic/480xn/p0cqdl1z.jpg Of course, crispy air fryer chicken is another favourite fast food switch-up. The key is to protect the chicken from drying out in the hot air. Breading or coating in cornflakes helps. (It's also great for air fryer mozzarella sticks). Using chicken thighs or chicken wings also keeps things juicy. A marinade also helps protect meat in the air fryer, as it would on a barbecue. Prawns, beef and lamb all work successfully on skewers, as does Jenny's favourite chicken tikka. “I marinate the chicken in lemon juice, yoghurt and spice. That's a really nice way to get it easily tender.” Burgers that are naturally high in fat will stay juicy in the air fryer too, as will oily fish. “Fish is great to air fry, because it cooks so quickly” says Jenny. One of her favourite dishes is salmon in pesto with asparagus, “it's just so easy! You can put the asparagus and the salmon in pretty much at the same time.” It helps to go beyond treating the air fryer as a deep fryer replacement. “I started to see the air fryer as a compact and efficient mini oven,” making things like croûtons, crispy chickpeas, banana chips, and pitta chips really easily, reducing food waste and oven usage. It works a treat for toasting nuts, making super crisp bacon and drying out breadcrumbs too. Getting creative Once she'd mastered all things crispy, Jenny was ready to experiment in taking the appliance further. “I made things like aubergine parmigiana and shakshuka, says Jenny. Because the air fryer circulates very hot air, the surface cooks faster and hotter than the inside. So some dishes like shakshuka need to be cooked in stages. But gradually adding more ingredients can be done without losing too much heat or energy. “I start by roasting the peppers, then I add the tomato and seasoning and then later I add the egg.” A dish of creamy dauphinoise potatoes will work if you keep an eye on the top and cover if needed before the potatoes are cooked inside. “I tried arancini and I wasn't sure they were going to work. I wrapped leftover risotto around a mozzarella ball, and then covered them in breadcrumbs. It worked so well I put it into my book.” The humble cauliflower works wonderfully in an air fryer. “I toss florets in olive oil, turmeric, black onion seed and salt, it gives a really nice sweet flavour with a crispy exterior.” https://ichef.bbci.co.uk/images/ic/480xn/p0cqgjyq.jpg What is the best air fryer to buy? Jenny advises against being wooed by the big ones you see on social media. “Air fryers have had a resurgence because they became really popular in America and that has travelled over here, but in the US, they often have big kitchens so can have big air fryers. “But, typically speaking, the ones in the UK are of a size that fits the smaller UK kitchen. For most of us it just wouldn't work to have a 10 litre one, but I've got a 5.7 litre one and that’s great.” Rather than getting it out occasionally, the idea is the air fryer will be permanently on your countertop to encourage everyday use. “It's not like a food processor that you get out from time to time. You're going to use it every day. “The biggest tip is to not think of it as a really healthy chipmaker. Think of it as a really powerful mini oven”. What accessories will I need? You’re going to want to be able to use some of your existing dishes in the air fryer – that could be a small gratin dish or ramekins, so make sure they fit in the air fryer you’re buying. You will probably want some air fryer liners which come with perforated holes, allowing the air to circulate. “Or you could just use greaseproof paper with a few holes in it,” says Jenny, but check the manual for the model you’re considering because this might discourage for safety reasons. Likewise, Jenny warns about using liners when you’re pre-heating the air fryer. "They've got powerful fans. If you put a liner in before you put anything else in, the liner can literally hit the roof and scorch as it hits the heating element." It’s also a good idea to have a meat thermometer to check everything’s cooked, advises Jenny, as browning may happen quicker than in a normal oven. “Particularly if you're going to be cooking pork or chicken.” Originally published August 2022.
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"title": "Will it air fry? How to get the most out of your air fryer",
"content": "Think they're just for chips? There's an air fryer revolution taking place, and people are finally maximising the gadget's potential. https://ichef.bbci.co.uk/images/ic/480xn/p0cqdpbx.jpg When air fryers were launched in the early 2010s, it was to a great fanfare. Sure, there were plenty of cooks pointing out that they were just tiny convection ovens, but they remained steady sellers, refusing to be consigned to kitchen gadget history books. As well as the health benefits of replacing the deep fryer, an air fryer could save you money as they use less energy than ovens, making it an even more attractive proposition. But how versatile are they for cooking whole meals? Are they good for anything beyond chips? Jenny Tschiesche, author of Air-fryer Cookbook: Quick, Healthy And Delicious Recipes For Beginners, shares what you need to know about cooking (almost) anything in an air fryer. Chips and potatoes but not as you know it… https://ichef.bbci.co.uk/images/ic/480xn/p0cqdm42.jpg Let's get it out of the way. There’s no denying air fryers and chips go hand in hand. To make great air fryer chips, soak the potatoes in water for ten minutes to remove excess starch, then dry thoroughly before tossing them in oil and salt, says Jenny. How long they need to cook will depend on the air fryer you have, but around 30 minutes at 180C. But how good are they? “My mum makes the most incredible triple cooked chips. I made air fryer chips recently and my mum couldn’t tell the difference, which was a real coup for me.” However, chips don’t need to be limited to potatoes. “I get an odd box [of vegetables] each week and I started making chips with whatever root vegetable was sent – potatoes, sweet potatoes, swedes, I even did kohlrabi at one stage and it worked really well!” says Jenny. When making sweet potato fries, experiment with coatings, says Jenny. “You can toss them in a seasoned flour, rice flour or polenta, which will help them crisp up.” However if you’re making wedges, a coating isn’t necessary. When making chips or fries, you can put more than one layer in the air fryer, “but you wouldn’t want to completely fill the drawer up,” says Jenny, “Just give the chips a really good shake three or four times while they’re cooking.” Other crispy potato dishes work just as well. “Patatas bravas are amazing,\" says Jenny, as are air fryer roast potatoes and hasselback potatoes. “Jacket potatoes are really good. Again, I tend to rinse them and dry them off, roll them in olive oil, and get as much salt to stick to the outside as I can. I prong them with a fork, and they cook in about 40 minutes and you get a really crisp outside and lovely fluffy inside. Quick meals and snacks https://ichef.bbci.co.uk/images/ic/480xn/p0cqdl1z.jpg Of course, crispy air fryer chicken is another favourite fast food switch-up. The key is to protect the chicken from drying out in the hot air. Breading or coating in cornflakes helps. (It's also great for air fryer mozzarella sticks). Using chicken thighs or chicken wings also keeps things juicy. A marinade also helps protect meat in the air fryer, as it would on a barbecue. Prawns, beef and lamb all work successfully on skewers, as does Jenny's favourite chicken tikka. “I marinate the chicken in lemon juice, yoghurt and spice. That's a really nice way to get it easily tender.” Burgers that are naturally high in fat will stay juicy in the air fryer too, as will oily fish. “Fish is great to air fry, because it cooks so quickly” says Jenny. One of her favourite dishes is salmon in pesto with asparagus, “it's just so easy! You can put the asparagus and the salmon in pretty much at the same time.” It helps to go beyond treating the air fryer as a deep fryer replacement. “I started to see the air fryer as a compact and efficient mini oven,” making things like croûtons, crispy chickpeas, banana chips, and pitta chips really easily, reducing food waste and oven usage. It works a treat for toasting nuts, making super crisp bacon and drying out breadcrumbs too. Getting creative Once she'd mastered all things crispy, Jenny was ready to experiment in taking the appliance further. “I made things like aubergine parmigiana and shakshuka, says Jenny. Because the air fryer circulates very hot air, the surface cooks faster and hotter than the inside. So some dishes like shakshuka need to be cooked in stages. But gradually adding more ingredients can be done without losing too much heat or energy. “I start by roasting the peppers, then I add the tomato and seasoning and then later I add the egg.” A dish of creamy dauphinoise potatoes will work if you keep an eye on the top and cover if needed before the potatoes are cooked inside. “I tried arancini and I wasn't sure they were going to work. I wrapped leftover risotto around a mozzarella ball, and then covered them in breadcrumbs. It worked so well I put it into my book.” The humble cauliflower works wonderfully in an air fryer. “I toss florets in olive oil, turmeric, black onion seed and salt, it gives a really nice sweet flavour with a crispy exterior.” https://ichef.bbci.co.uk/images/ic/480xn/p0cqgjyq.jpg What is the best air fryer to buy? Jenny advises against being wooed by the big ones you see on social media. “Air fryers have had a resurgence because they became really popular in America and that has travelled over here, but in the US, they often have big kitchens so can have big air fryers. “But, typically speaking, the ones in the UK are of a size that fits the smaller UK kitchen. For most of us it just wouldn't work to have a 10 litre one, but I've got a 5.7 litre one and that’s great.” Rather than getting it out occasionally, the idea is the air fryer will be permanently on your countertop to encourage everyday use. “It's not like a food processor that you get out from time to time. You're going to use it every day. “The biggest tip is to not think of it as a really healthy chipmaker. Think of it as a really powerful mini oven”. What accessories will I need? You’re going to want to be able to use some of your existing dishes in the air fryer – that could be a small gratin dish or ramekins, so make sure they fit in the air fryer you’re buying. You will probably want some air fryer liners which come with perforated holes, allowing the air to circulate. “Or you could just use greaseproof paper with a few holes in it,” says Jenny, but check the manual for the model you’re considering because this might discourage for safety reasons. Likewise, Jenny warns about using liners when you’re pre-heating the air fryer. \"They've got powerful fans. If you put a liner in before you put anything else in, the liner can literally hit the roof and scorch as it hits the heating element.\" It’s also a good idea to have a meat thermometer to check everything’s cooked, advises Jenny, as browning may happen quicker than in a normal oven. “Particularly if you're going to be cooking pork or chicken.” Originally published August 2022."
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How to bake without using an oven
Create delicious desserts like cakes and puddings without turning the oven on, saving time and money. https://ichef.bbci.co.uk/images/ic/480xn/p0d0ckvj.jpg On BBC Two series Nadiya’s Everyday Baking, we see the innovative cook put together original bakes that only she could have have dreamt up – such as coffee cake with dalgona coffee cream, rhubarb rose strawberry bake with scone topping and meringue pops. It's safe to say that Nadiya is pretty experimental, and never short of ideas for new and imaginative creations. When we caught up with her after filming, it became clear she's not just great at thinking outside the box for fresh flavour combinations. Nadiya also loves to experiment with different cooking techniques. “I have baked my puff pastry in an air-fryer before and it works really well – you get a lovely crisp pastry,” she tells us, while she also uses the hob to make oven-free giant cookies. Nadiya loves a no-cook dessert, too. "l make possets, mousses, tiffins and fridge cakes – none of which require actual baking.” If you're using the oven more sparingly these days, it doesn't mean you can't enjoy a comforting pudding. Justine Pattison and Sarah Cook know how gadgets like slow cookers, air fryers and microwaves can be used to create delicious cakes, pastries and desserts. So, we asked them for their alternative baking tips. Before you start “If you’re yet to buy a device but are planning to bake in it too, I would choose a mini oven style air-fryer over a basket type, and choose a large, oval slow cooker, rather than the tall, round versions,” says Sarah. That way, you're more likely to be able to fit your cake and bread tins inside. “Then, I’d start with baking recipes specifically written for that device – often the manufacturer provides a recipe booklet with purchase. Once you’re more confident, start having a go at adapting your favourite oven bakes.” Slow cookers https://ichef.bbci.co.uk/images/ic/480xn/p0d0jjxx.jpg Justine Pattison's slow cooker rice pudding For ease of use, it’s hard to beat a slow cooker. These nifty appliances can be filled up in the morning and will spend the day working on your dinner while you get on with other things. They're mainly associated with dishes such as stews and casseroles, but can they work for baking too? “It is possible to bake sweet things in a slow cooker; aim for cakes that are intended to be moist and dense rather than light, such as a rich fruit cake,” says Justine. “Steamed puddings work well too. "They also make a pretty decent rice pudding, perfect crème caramel and excellent poached fruits. You can even make a cheesecake in a slow cooker.” Self-saucing chocolate pudding is one of her favourite treats to make in a slow cooker. “It’s a real crowd pleaser and makes the perfect finish to a Sunday roast. If I do it in my slow cooker it means no last-minute assembly while I’m also frantically trying to carve meat or finish the gravy, and I can time it to be ready fairly promptly after dinner.” If you have a large slow cooker, it’s even possible to bake loaves of bread in them too. “If you’re missing a good crust, you can simply flash the bake under the grill to finish. “Just make sure you have a clean tea towel to hand. Popping one of these over the dish before you add the lid will absorb excess steam and hopefully prevent any soggy tops – as opposed to soggy bottoms!” Microwaves https://ichef.bbci.co.uk/images/ic/480xn/p0d0jlgl.jpg This pineapple upside down mug cake takes just a few minutes to make Justine’s favourite device for baking (bar the oven), is the microwave – especially if it’s a combination one. “The addition of a grill and fan oven capability means that timings are drastically cut but you still achieve golden brown bakes,” she says. Even if your microwave doesn’t come with grill and oven settings, they can still provide you with a great cake. “Microwave ovens are great for making sponge cakes and steamed puddings. You won’t get the same golden appearance for your cakes – unless you're using a combination microwave – but the results will be fantastically light and fluffy.” Squidgy brownies are also great made in the microwave. Mug cakes are an especially great option when you’re making a solo dinner – just don’t overfill your cup as the mixture will rise quickly and you don’t want it to spill over. Also, while regular cakes need time to cool, these are best eaten within a few minutes of the microwave pinging, otherwise you’ll lose some of the light fluffiness that make mug cakes so moreish. Justine's pineapple-upside down mug cake can be turned out, so it can cool and stay fluffy, or just eaten as quickly as you can without burning your mouth! Air fryers https://ichef.bbci.co.uk/images/ic/480xn/p0d0cq52.jpg Could you make these chocolate chip cookies in an air fryer instead of the oven? They're the kitchen gadget of the moment, but do air-fryers really work for baking? “The idea of baking in an air-fryer makes more sense when you think of it as just a small, table-top convection oven,” says Sarah. “When choosing recipes to try, remember they're frequently used for making things go crispy and crunchy on the outside fairly quickly (like chips), so bakes like cookies, brownies, granola, small bread rolls and melting-middle puddings all work really well.” Sarah’s a big advocate for air-fryer cookies and advises going for the “fudgy, American ones with lots of brown sugar and vanilla. I add plenty of chocolate chunks (of course) and nuts for balance. Reducing the cooking time and the size of the batch you have to make is also a real win if you’re cooking with the kids.” That said, Justine has a note of caution about baking with air-fryers: you'll find you need to make some tweaks to your method and ingredients. “They can be useful for making small batches of sweet treats but there is a lot of adaptation involved if you are trying to use a favourite recipe.” So, if you’re using an air fryer to cut down on costs, follow recipes that have been tried and tested specifically for use in an air fryer, rather than experimenting. “The cost of wasted ingredients when something doesn’t work is going to be a whole lot more expensive than using your oven in the first place,” Justine points out. Fridges “No-bake cheesecakes, tiffins and fridge cakes all make great desserts when you are trying to use your oven less,” Justine says. Sarah thinks fridge tiffin cakes are great budget-friendly creations – they don't require baking and can also make use of any sweet snacks you already have in the store cupboard. “They’re good for using up old broken biscuits and any old, dried fruit and nuts – plus the fridge is going to be on anyway, so its frugal all round. “I’m also a fan of a chocolate cereal cake – who isn’t?! I make a chocolate-cereal mix and use it as a tart base. Then, to serve, I just mash fruit with yogurt for an instant mousse-like filling and decorate with extra fresh fruit.” Using your oven more efficiently Justine points out that some ovens might not be as expensive as you think. There are many factors that will impact how much your oven costs to run – everything from whether it’s fan-assisted to its age and size. Check your manual for energy information or, if you have a smart meter, then next time your oven’s on (and other appliances are off), examine it to see how much energy it consumes. There are ways you can reduce your energy spend when using the oven, says Justine. “If you love baking, try and make several items during the same cooking session. The oven will be hot, and you can bake in batches. Baked goods like cakes, cookies, crumbles, breads and scones all freeze really well, so set aside a few hours and bake enough items to last a couple of weeks or more. Of course, this does depend on your freezer space. “Alternatively, old-fashioned bakes, such as flapjacks, fruit cake or parkin last really well out of the freezer and can be enjoyed for days – or even weeks. “If you have a double oven, just use the smaller one as it will be quicker to heat and use less energy. Don’t bother with preheating unless you are baking sponge cakes or cooking other recipes that need a quick blast of heat, such as soufflés. As a rule of thumb, anything cooking at 170C/150C Fan/Gas 3 or under, or baking for over an hour, probably won’t need a preheated oven.” Originally published September 2022
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"content": "Create delicious desserts like cakes and puddings without turning the oven on, saving time and money. https://ichef.bbci.co.uk/images/ic/480xn/p0d0ckvj.jpg On BBC Two series Nadiya’s Everyday Baking, we see the innovative cook put together original bakes that only she could have have dreamt up – such as coffee cake with dalgona coffee cream, rhubarb rose strawberry bake with scone topping and meringue pops. It's safe to say that Nadiya is pretty experimental, and never short of ideas for new and imaginative creations. When we caught up with her after filming, it became clear she's not just great at thinking outside the box for fresh flavour combinations. Nadiya also loves to experiment with different cooking techniques. “I have baked my puff pastry in an air-fryer before and it works really well – you get a lovely crisp pastry,” she tells us, while she also uses the hob to make oven-free giant cookies. Nadiya loves a no-cook dessert, too. \"l make possets, mousses, tiffins and fridge cakes – none of which require actual baking.” If you're using the oven more sparingly these days, it doesn't mean you can't enjoy a comforting pudding. Justine Pattison and Sarah Cook know how gadgets like slow cookers, air fryers and microwaves can be used to create delicious cakes, pastries and desserts. So, we asked them for their alternative baking tips. Before you start “If you’re yet to buy a device but are planning to bake in it too, I would choose a mini oven style air-fryer over a basket type, and choose a large, oval slow cooker, rather than the tall, round versions,” says Sarah. That way, you're more likely to be able to fit your cake and bread tins inside. “Then, I’d start with baking recipes specifically written for that device – often the manufacturer provides a recipe booklet with purchase. Once you’re more confident, start having a go at adapting your favourite oven bakes.” Slow cookers https://ichef.bbci.co.uk/images/ic/480xn/p0d0jjxx.jpg Justine Pattison's slow cooker rice pudding For ease of use, it’s hard to beat a slow cooker. These nifty appliances can be filled up in the morning and will spend the day working on your dinner while you get on with other things. They're mainly associated with dishes such as stews and casseroles, but can they work for baking too? “It is possible to bake sweet things in a slow cooker; aim for cakes that are intended to be moist and dense rather than light, such as a rich fruit cake,” says Justine. “Steamed puddings work well too. \"They also make a pretty decent rice pudding, perfect crème caramel and excellent poached fruits. You can even make a cheesecake in a slow cooker.” Self-saucing chocolate pudding is one of her favourite treats to make in a slow cooker. “It’s a real crowd pleaser and makes the perfect finish to a Sunday roast. If I do it in my slow cooker it means no last-minute assembly while I’m also frantically trying to carve meat or finish the gravy, and I can time it to be ready fairly promptly after dinner.” If you have a large slow cooker, it’s even possible to bake loaves of bread in them too. “If you’re missing a good crust, you can simply flash the bake under the grill to finish. “Just make sure you have a clean tea towel to hand. Popping one of these over the dish before you add the lid will absorb excess steam and hopefully prevent any soggy tops – as opposed to soggy bottoms!” Microwaves https://ichef.bbci.co.uk/images/ic/480xn/p0d0jlgl.jpg This pineapple upside down mug cake takes just a few minutes to make Justine’s favourite device for baking (bar the oven), is the microwave – especially if it’s a combination one. “The addition of a grill and fan oven capability means that timings are drastically cut but you still achieve golden brown bakes,” she says. Even if your microwave doesn’t come with grill and oven settings, they can still provide you with a great cake. “Microwave ovens are great for making sponge cakes and steamed puddings. You won’t get the same golden appearance for your cakes – unless you're using a combination microwave – but the results will be fantastically light and fluffy.” Squidgy brownies are also great made in the microwave. Mug cakes are an especially great option when you’re making a solo dinner – just don’t overfill your cup as the mixture will rise quickly and you don’t want it to spill over. Also, while regular cakes need time to cool, these are best eaten within a few minutes of the microwave pinging, otherwise you’ll lose some of the light fluffiness that make mug cakes so moreish. Justine's pineapple-upside down mug cake can be turned out, so it can cool and stay fluffy, or just eaten as quickly as you can without burning your mouth! Air fryers https://ichef.bbci.co.uk/images/ic/480xn/p0d0cq52.jpg Could you make these chocolate chip cookies in an air fryer instead of the oven? They're the kitchen gadget of the moment, but do air-fryers really work for baking? “The idea of baking in an air-fryer makes more sense when you think of it as just a small, table-top convection oven,” says Sarah. “When choosing recipes to try, remember they're frequently used for making things go crispy and crunchy on the outside fairly quickly (like chips), so bakes like cookies, brownies, granola, small bread rolls and melting-middle puddings all work really well.” Sarah’s a big advocate for air-fryer cookies and advises going for the “fudgy, American ones with lots of brown sugar and vanilla. I add plenty of chocolate chunks (of course) and nuts for balance. Reducing the cooking time and the size of the batch you have to make is also a real win if you’re cooking with the kids.” That said, Justine has a note of caution about baking with air-fryers: you'll find you need to make some tweaks to your method and ingredients. “They can be useful for making small batches of sweet treats but there is a lot of adaptation involved if you are trying to use a favourite recipe.” So, if you’re using an air fryer to cut down on costs, follow recipes that have been tried and tested specifically for use in an air fryer, rather than experimenting. “The cost of wasted ingredients when something doesn’t work is going to be a whole lot more expensive than using your oven in the first place,” Justine points out. Fridges “No-bake cheesecakes, tiffins and fridge cakes all make great desserts when you are trying to use your oven less,” Justine says. Sarah thinks fridge tiffin cakes are great budget-friendly creations – they don't require baking and can also make use of any sweet snacks you already have in the store cupboard. “They’re good for using up old broken biscuits and any old, dried fruit and nuts – plus the fridge is going to be on anyway, so its frugal all round. “I’m also a fan of a chocolate cereal cake – who isn’t?! I make a chocolate-cereal mix and use it as a tart base. Then, to serve, I just mash fruit with yogurt for an instant mousse-like filling and decorate with extra fresh fruit.” Using your oven more efficiently Justine points out that some ovens might not be as expensive as you think. There are many factors that will impact how much your oven costs to run – everything from whether it’s fan-assisted to its age and size. Check your manual for energy information or, if you have a smart meter, then next time your oven’s on (and other appliances are off), examine it to see how much energy it consumes. There are ways you can reduce your energy spend when using the oven, says Justine. “If you love baking, try and make several items during the same cooking session. The oven will be hot, and you can bake in batches. Baked goods like cakes, cookies, crumbles, breads and scones all freeze really well, so set aside a few hours and bake enough items to last a couple of weeks or more. Of course, this does depend on your freezer space. “Alternatively, old-fashioned bakes, such as flapjacks, fruit cake or parkin last really well out of the freezer and can be enjoyed for days – or even weeks. “If you have a double oven, just use the smaller one as it will be quicker to heat and use less energy. Don’t bother with preheating unless you are baking sponge cakes or cooking other recipes that need a quick blast of heat, such as soufflés. As a rule of thumb, anything cooking at 170C/150C Fan/Gas 3 or under, or baking for over an hour, probably won’t need a preheated oven.” Originally published September 2022"
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Is it worth getting a pressure cooker?
Whether you've barely got 10 minutes to spend in the kitchen or love taking the time to experiment with cooking, Best Home Cook winner Pippa Middlehurst can help. https://ichef.bbci.co.uk/images/ic/480xn/p08bf837.jpg If you have a demanding job, children to take care of, a very active social life or a mixture of all three, it can sometimes be hard to fit everything you need to do into 24 hours. And, when you're struggling for time, making the home-cooked food you want to, might feel like an effort you don't need. However, one device can save the day. Behold the pressure cooker! “I first started using my pressure cooker because I could remember my gran using it”, says Manchester-based cook, Pippa Middlehurst. “Once I started experimenting with it, I realised just how versatile it is.” Pippa’s developed pressure cooker recipes for BBC Food, from stocks and soups to curries and bean stews, that will help you transform store-cupboard staples into dinner in a fraction of the time they’d normally take to cook. How does a pressure cooker work? https://ichef.bbci.co.uk/images/ic/480xn/p08bwhbz.jpg The steam trapped inside the pressure cooker builds up pressure to twice that of our normal atmosphere, so the temperature of the liquid can rise above the boiling point of water (100C/212F). Heat cannot escape, so the cooking temperature is maintained with minimal energy input. A pressure cooker saves 90 percent of the energy used to boil a pot on the hob. Some foods are perfect to cook under these hot and steamy conditions: a meat stock, for instance, takes advantage of all the pressure cooker’s benefits. The higher temperature breaks down the collagen in the bones and tissues quickly, creating body and richness. Flavour is extracted efficiently as it’s not floating away in steam. The pressurised atmosphere keeps gas from bubbling out of the stock, creating less agitation and making a clearer stock. And the sealed pressure cooker eliminates the need for topping up the water. In all, a chicken stock that would take 4 hours to cook on the hob is done in 45 minutes (and there’s no steamy kitchen). Having fresh stock in the freezer is a great shortcut to dinner. “It’s just the most useful thing to have”, says Pippa, “because you can put it in anything – you can put it in a risotto, have it with noodles – that’s my favourite thing and if I don’t have that in my freezer, I panic! I just put the ice block of broth in a pan and it defrosts very quickly.” Pippa’s Pho ga (Vietnamese chicken soup) takes 1 hour of hands-off cooking. “I just bung all the ingredients in a pressure cooker when I get home from work. Then I can go upstairs, have a shower, get changed, come downstairs and it’ll be ready.” Create taste, not waste The convenience and speed of the pressure cooker can help you fight food waste, too. “If you had a roast chicken for dinner, rather than throw the carcass in the bin, you could use it to make soup,” says Pippa. “If you pop it in the pressure cooker, then in half an hour you’ll extract everything from it you need.” Pippa’s Miso corn chowder takes 30 minutes to cook and magically extracts flavour from another often-chucked ingredient: the humble corn cob. “When I’m making this soup, I use corn on the cob rather than loose sweetcorn because the pressure cooker is so good at taking all the flavour from the cob.” Pippa’s Fennel and butternut squash stew and Paul Ainsworth’s 5-minute Pressure-cooker minestrone are great recipes for hoovering up odds and ends of vegetables. How to cook beans and pulses https://ichef.bbci.co.uk/images/ic/480xn/p08bf8qw.jpg Lentils and beans are a store-cupboard cook’s friends. Dried beans are lighter to carry, take up less storage space and are more flexible than tinned beans. In a pressure cooker, you can halve the cooking time of soaked beans. Making the beans for these breakfast burritos with the pressure cooker means they can be ready in time for breakfast. In truth, you don’t have to soak them overnight (because who remembers?), but they will take an extra 10 minutes or so if you don’t. The exceptions are kidney and soya beans, which must be soaked to remove toxins. Dal is a dream to make in the pressure cooker, with chunkier mung beans or chana dal cooking to tender, soupy perfection in around 15 minutes. It can be tricky to adapt recipes for the pressure cooker, because you must account for the change in cooking time and the reduction of liquid. A good rule of thumb for cooking beans and lentils in a pressure cooker is to just cover the ingredients with water (or stock) and halve the conventional cooking time. Older beans do take longer to cook, so this isn’t always consistent. Meaty dishes https://ichef.bbci.co.uk/images/ic/480xn/p08bq2qf.jpg While Pippa uses her pressure cooker to cook all sorts of meat, she explains it really comes in handy with cheaper, tougher cuts. “Cheaper cuts of meat have more flavour, but traditionally they would need a long and slow cook to make them soft and delicious. Ox cheek, for example, takes a really long time to cook, but a pressure cooker can do it in half an hour. The same goes for tougher cuts of lamb – it gives the result of a low and slow cook." Pippa’s Beef rib bao burger and Beef shin pie from Best Home Cook relied on the pressure cooker to get results in the competition. But if you need a laid-back, “throw it all in”, cheap and cheerful Sunday lunch, Pippa’s Pantry-raid pot roast will tenderise an inexpensive cut like beef brisket and use up any odd bits of vegetables to make its own gravy. https://ichef.bbci.co.uk/images/ic/480xn/p08bfbbj.jpg As well as making meat tender, the sealed environment helps flavours meld more quickly, as in Pippa’s pressure cooker Thai red curry. “Normally you want to get the flavour of the curry paste into the meat and the flavour of the meat into the curry, and then you want the two to amalgamate. All these steps take time. But the pressure cooker will do the hard work for you in around 25 minutes.” But aren’t pressure cookers, well, a bit scary? “The first time you use them they are quite scary because they make noises and they clunk and there’s a big fountain of steam coming out of the top, and I think the main reason people worry is they think they’re gonna blow up”, says Pippa, before adding, “but all the pressure cookers these days have mechanisms so they couldn’t physically blow up. All that would happen is the nozzle would come away, creating a big hole for all the steam to escape, and the pot would depressurise on its own.” The new wave of electric pressure cookers make a lot less noise (they are eerily quiet) and sound less like they will go off at any moment. When the pressure cooker isn’t as fast as it seems Many recipes specify the time at pressure, but don’t include the time it takes to come up to pressure or the time to release the pressure. A big pot of soup will take time to heat up enough to create steam, so can increase your cooking time significantly. Some dishes require the pressure to be released gradually. Releasing it after only a few minutes (known as “quick release”) will cause the food to go through a rapid boil, as the lower pressure equals a lower boiling point. This is useful if you are cooking vegetables as you don’t want them to overcook. But if you are cooking rice, this can cause it to stick or burn during that quick release. Releasing the pressure slowly, known as “natural release”, can take an extra 15 minutes or so that you may not have factored in. We’re splitting hairs. Pressure cookers save bags of time on everyday dinners, and on those once-a-year occasions too, from steaming a Christmas pudding to making marmalade. They’re definitely worth experimenting with, if you have the time.
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"content": "Whether you've barely got 10 minutes to spend in the kitchen or love taking the time to experiment with cooking, Best Home Cook winner Pippa Middlehurst can help. https://ichef.bbci.co.uk/images/ic/480xn/p08bf837.jpg If you have a demanding job, children to take care of, a very active social life or a mixture of all three, it can sometimes be hard to fit everything you need to do into 24 hours. And, when you're struggling for time, making the home-cooked food you want to, might feel like an effort you don't need. However, one device can save the day. Behold the pressure cooker! “I first started using my pressure cooker because I could remember my gran using it”, says Manchester-based cook, Pippa Middlehurst. “Once I started experimenting with it, I realised just how versatile it is.” Pippa’s developed pressure cooker recipes for BBC Food, from stocks and soups to curries and bean stews, that will help you transform store-cupboard staples into dinner in a fraction of the time they’d normally take to cook. How does a pressure cooker work? https://ichef.bbci.co.uk/images/ic/480xn/p08bwhbz.jpg The steam trapped inside the pressure cooker builds up pressure to twice that of our normal atmosphere, so the temperature of the liquid can rise above the boiling point of water (100C/212F). Heat cannot escape, so the cooking temperature is maintained with minimal energy input. A pressure cooker saves 90 percent of the energy used to boil a pot on the hob. Some foods are perfect to cook under these hot and steamy conditions: a meat stock, for instance, takes advantage of all the pressure cooker’s benefits. The higher temperature breaks down the collagen in the bones and tissues quickly, creating body and richness. Flavour is extracted efficiently as it’s not floating away in steam. The pressurised atmosphere keeps gas from bubbling out of the stock, creating less agitation and making a clearer stock. And the sealed pressure cooker eliminates the need for topping up the water. In all, a chicken stock that would take 4 hours to cook on the hob is done in 45 minutes (and there’s no steamy kitchen). Having fresh stock in the freezer is a great shortcut to dinner. “It’s just the most useful thing to have”, says Pippa, “because you can put it in anything – you can put it in a risotto, have it with noodles – that’s my favourite thing and if I don’t have that in my freezer, I panic! I just put the ice block of broth in a pan and it defrosts very quickly.” Pippa’s Pho ga (Vietnamese chicken soup) takes 1 hour of hands-off cooking. “I just bung all the ingredients in a pressure cooker when I get home from work. Then I can go upstairs, have a shower, get changed, come downstairs and it’ll be ready.” Create taste, not waste The convenience and speed of the pressure cooker can help you fight food waste, too. “If you had a roast chicken for dinner, rather than throw the carcass in the bin, you could use it to make soup,” says Pippa. “If you pop it in the pressure cooker, then in half an hour you’ll extract everything from it you need.” Pippa’s Miso corn chowder takes 30 minutes to cook and magically extracts flavour from another often-chucked ingredient: the humble corn cob. “When I’m making this soup, I use corn on the cob rather than loose sweetcorn because the pressure cooker is so good at taking all the flavour from the cob.” Pippa’s Fennel and butternut squash stew and Paul Ainsworth’s 5-minute Pressure-cooker minestrone are great recipes for hoovering up odds and ends of vegetables. How to cook beans and pulses https://ichef.bbci.co.uk/images/ic/480xn/p08bf8qw.jpg Lentils and beans are a store-cupboard cook’s friends. Dried beans are lighter to carry, take up less storage space and are more flexible than tinned beans. In a pressure cooker, you can halve the cooking time of soaked beans. Making the beans for these breakfast burritos with the pressure cooker means they can be ready in time for breakfast. In truth, you don’t have to soak them overnight (because who remembers?), but they will take an extra 10 minutes or so if you don’t. The exceptions are kidney and soya beans, which must be soaked to remove toxins. Dal is a dream to make in the pressure cooker, with chunkier mung beans or chana dal cooking to tender, soupy perfection in around 15 minutes. It can be tricky to adapt recipes for the pressure cooker, because you must account for the change in cooking time and the reduction of liquid. A good rule of thumb for cooking beans and lentils in a pressure cooker is to just cover the ingredients with water (or stock) and halve the conventional cooking time. Older beans do take longer to cook, so this isn’t always consistent. Meaty dishes https://ichef.bbci.co.uk/images/ic/480xn/p08bq2qf.jpg While Pippa uses her pressure cooker to cook all sorts of meat, she explains it really comes in handy with cheaper, tougher cuts. “Cheaper cuts of meat have more flavour, but traditionally they would need a long and slow cook to make them soft and delicious. Ox cheek, for example, takes a really long time to cook, but a pressure cooker can do it in half an hour. The same goes for tougher cuts of lamb – it gives the result of a low and slow cook.\" Pippa’s Beef rib bao burger and Beef shin pie from Best Home Cook relied on the pressure cooker to get results in the competition. But if you need a laid-back, “throw it all in”, cheap and cheerful Sunday lunch, Pippa’s Pantry-raid pot roast will tenderise an inexpensive cut like beef brisket and use up any odd bits of vegetables to make its own gravy. https://ichef.bbci.co.uk/images/ic/480xn/p08bfbbj.jpg As well as making meat tender, the sealed environment helps flavours meld more quickly, as in Pippa’s pressure cooker Thai red curry. “Normally you want to get the flavour of the curry paste into the meat and the flavour of the meat into the curry, and then you want the two to amalgamate. All these steps take time. But the pressure cooker will do the hard work for you in around 25 minutes.” But aren’t pressure cookers, well, a bit scary? “The first time you use them they are quite scary because they make noises and they clunk and there’s a big fountain of steam coming out of the top, and I think the main reason people worry is they think they’re gonna blow up”, says Pippa, before adding, “but all the pressure cookers these days have mechanisms so they couldn’t physically blow up. All that would happen is the nozzle would come away, creating a big hole for all the steam to escape, and the pot would depressurise on its own.” The new wave of electric pressure cookers make a lot less noise (they are eerily quiet) and sound less like they will go off at any moment. When the pressure cooker isn’t as fast as it seems Many recipes specify the time at pressure, but don’t include the time it takes to come up to pressure or the time to release the pressure. A big pot of soup will take time to heat up enough to create steam, so can increase your cooking time significantly. Some dishes require the pressure to be released gradually. Releasing it after only a few minutes (known as “quick release”) will cause the food to go through a rapid boil, as the lower pressure equals a lower boiling point. This is useful if you are cooking vegetables as you don’t want them to overcook. But if you are cooking rice, this can cause it to stick or burn during that quick release. Releasing the pressure slowly, known as “natural release”, can take an extra 15 minutes or so that you may not have factored in. We’re splitting hairs. Pressure cookers save bags of time on everyday dinners, and on those once-a-year occasions too, from steaming a Christmas pudding to making marmalade. They’re definitely worth experimenting with, if you have the time."
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The secret to saving £700 a year on your food bill
https://ichef.bbci.co.uk/images/ic/480xn/p0954k6k.jpg Every year the average UK household throws away £700* worth of food, according to the Waste and Resources Action Programme (WRAP). If food waste were a country, it would be the third largest greenhouse gas emitting country in the world. “Not only is it better for the planet, you save money when you don’t waste food”, says cook Melissa Hemsley. Here she joins Dr Rupy Aujla, aka the Doctor’s Kitchen, to offer tips and recipes for avoiding food waste and saving cash. 1. Shop for ingredients with a long shelf-life https://ichef.bbci.co.uk/images/ic/480xn/p094fcnh.jpg Dr Rupy Aujla is joined by Melissa to discuss food waste tips and budget recipes in BBC iPlayer’s Thrifty Cooking in the Doctor’s Kitchen If you top up your fresh food shop with ingredients that have a long shelf-life, you’re less likely to throw food away. Frozen veg, fruit, fish and meat tends to be cheaper than fresh, and you can use exactly the amount you need for a recipe, leaving the rest in the freezer. Most Brits favour fresh produce over frozen, according to a 2020 YouGov survey, but Dr Rupy aims to win us over with his freezer-friendly recipes. With a bag of frozen spinach, he makes a green veg and feta filo pie, veggie meatballs for pasta and a veggie baked rice. Root vegetables and veg with a hard skin, such as swede and butternut squash, stay fresh for longer. If you’re new to swede, Dr Rupy’s one-pot chicken with veg is delicious. Sprouting or wrinkling potatoes are the most wasted food in UK homes – but are we needlessly throwing them out? If they’ve gone soft, mushy, wrinkly, cracked, green or mouldy, don’t eat them, but if they’ve just started to sprout little shoots, chop them off and use the potato. Tinned produce is perfect for cooking on a budget. “What people don’t realise is saving money on food is like getting a pay rise”, says budget cooking queen Jack Monroe, who joins Dr Rupy on his new BBC Food series Thrifty Cooking in the Doctor’s Kitchen. Food waste plays a huge part in how much is spent on food, “I get messages every day saying ‘we’ve cut £100 a week off our food bill because we use your books or because of some tips you’ve given’”, says Jack. Look beyond tinned tomatoes and beans – tinned fruit is brilliant in sweet dishes, such as Dr Rupy’s pear crumple and Jack’s peach traybake cake, and even savoury dishes such as Jack’s kidney bean and pineapple curry. Dried herbs are inexpensive and work well in stews and soups, and consider swapping cut fresh herbs for potted ones. Rupy uses frozen spinach in his greens and feta pie 2. Plan flexible meals Meal planning is key, according to Instagram star and founder of One Pound Meals, Miguel Barclay. “If you buy something and throw half of it away, you’ve got to imagine it costs twice the price”, he says. To avoid waste he recommends batch cooking and flexible recipes, so you can use the veg you have (in the order they go ‘off’) rather than buying new. Dr Rupy cooks soups, curries, stir-fries, stews and pies that can be altered to use almost any veg (and often meat and grain) you have. If you end up with veg a little past its best, you can often still use it. Melissa recommends making fritters with any veg that can be grated. Dr Rupy makes a fridge-raid pesto using leftover greens and cheese – if you don’t need the sauce straight away, you can freeze it for later, perhaps to eat with those fritters! 3. Make the most of your freezer Freezing food stops the growth of bacteria, so is one of the best ways to preserve fresh raw produce and cooked leftovers. You can freeze most fresh veg and fruit – there’s more information here on how to use your freezer better. Blanch crunchy veg, such as green beans, broccoli or cauliflower, before freezing, by plunging them into boiling water for 2-3 minutes. This helps retain their colour and texture. Peppers can be frozen cooked or raw (though it’s best to chop them up first!). Herbs, ginger and chillies can be frozen and either defrosted or chopped or grated and cooked from frozen. Freeze fruit, such as berries or sliced bananas, on a baking tray before tipping them into a reusable bag or pot, to stop them freezing in a clump. Use frozen fruit for Rupy’s berry compôte and smoothies. Apples and pears should ideally be cooked before being frozen. To freeze leftovers, divide into portions and make sure the food is protected from the air with a lidded pot or re-useable freezer bag. Make sure you add a label saying what the food is and when it was made. Bread is the second most wasted food in UK households, but stale bread has a place in many dishes and is perfect for breadcrumbs. Bread can be toasted from frozen, and you can even make sandwiches and leave them to defrost overnight (it makes spreading butter easier too!). In theory, food can be frozen indefinitely without going ‘off’. However, the texture and taste can be affected with time, and fats can go rancid. Check our list to see how long you can freeze foods for. 4. Get maximum flavour from your ingredients There are lots of ways to bring out the flavour in your food so you waste less and don’t need to use as many seasonings. Dr Rupy roasts a whole chicken on a high heat for 15 minutes to create a crispy crust before stirring grains and vegetables into the juices and roasting at a lower temperature. Cooking this one-pot with the lid on means juices from the meat, which would be lost through evaporation in a tray, mingle with the grains and veg. Cooking vegetables, such as onions, carrots, parsnips and mushrooms, over a high heat in a little oil caramelises their natural sugars. Dr Rupy cooks mushrooms until golden-brown, adding a rich flavour to his creamy pasta. Spices come alive when they’re toasted in a dry pan or sizzled for a moment in a little oil before adding other ingredients, like in Dr Rupy’s Mulligatawny soup and chickpea curry. 5. Make the most of ends of veg “Avoid peeling vegetables, if you can”, says Dr Rupy, as nutrients are concentrated in the peel. But discarded bits of veg don’t need to go to waste. Melissa recommends keeping a stock bag in the freezer, and popping in any bits of veg that aren’t going into a meal to make veggie stock. It will freeze well, ready to use in curries, soups and stews. Vegan cooks BOSH recommend making a vegan ‘bacon’ with any sweet potato peelings – fry with “soy sauce and some maple syrup” for a tasty treat, they suggest.
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"title": "The secret to saving £700 a year on your food bill",
"content": "https://ichef.bbci.co.uk/images/ic/480xn/p0954k6k.jpg Every year the average UK household throws away £700* worth of food, according to the Waste and Resources Action Programme (WRAP). If food waste were a country, it would be the third largest greenhouse gas emitting country in the world. “Not only is it better for the planet, you save money when you don’t waste food”, says cook Melissa Hemsley. Here she joins Dr Rupy Aujla, aka the Doctor’s Kitchen, to offer tips and recipes for avoiding food waste and saving cash. 1. Shop for ingredients with a long shelf-life https://ichef.bbci.co.uk/images/ic/480xn/p094fcnh.jpg Dr Rupy Aujla is joined by Melissa to discuss food waste tips and budget recipes in BBC iPlayer’s Thrifty Cooking in the Doctor’s Kitchen If you top up your fresh food shop with ingredients that have a long shelf-life, you’re less likely to throw food away. Frozen veg, fruit, fish and meat tends to be cheaper than fresh, and you can use exactly the amount you need for a recipe, leaving the rest in the freezer. Most Brits favour fresh produce over frozen, according to a 2020 YouGov survey, but Dr Rupy aims to win us over with his freezer-friendly recipes. With a bag of frozen spinach, he makes a green veg and feta filo pie, veggie meatballs for pasta and a veggie baked rice. Root vegetables and veg with a hard skin, such as swede and butternut squash, stay fresh for longer. If you’re new to swede, Dr Rupy’s one-pot chicken with veg is delicious. Sprouting or wrinkling potatoes are the most wasted food in UK homes – but are we needlessly throwing them out? If they’ve gone soft, mushy, wrinkly, cracked, green or mouldy, don’t eat them, but if they’ve just started to sprout little shoots, chop them off and use the potato. Tinned produce is perfect for cooking on a budget. “What people don’t realise is saving money on food is like getting a pay rise”, says budget cooking queen Jack Monroe, who joins Dr Rupy on his new BBC Food series Thrifty Cooking in the Doctor’s Kitchen. Food waste plays a huge part in how much is spent on food, “I get messages every day saying ‘we’ve cut £100 a week off our food bill because we use your books or because of some tips you’ve given’”, says Jack. Look beyond tinned tomatoes and beans – tinned fruit is brilliant in sweet dishes, such as Dr Rupy’s pear crumple and Jack’s peach traybake cake, and even savoury dishes such as Jack’s kidney bean and pineapple curry. Dried herbs are inexpensive and work well in stews and soups, and consider swapping cut fresh herbs for potted ones. Rupy uses frozen spinach in his greens and feta pie 2. Plan flexible meals Meal planning is key, according to Instagram star and founder of One Pound Meals, Miguel Barclay. “If you buy something and throw half of it away, you’ve got to imagine it costs twice the price”, he says. To avoid waste he recommends batch cooking and flexible recipes, so you can use the veg you have (in the order they go ‘off’) rather than buying new. Dr Rupy cooks soups, curries, stir-fries, stews and pies that can be altered to use almost any veg (and often meat and grain) you have. If you end up with veg a little past its best, you can often still use it. Melissa recommends making fritters with any veg that can be grated. Dr Rupy makes a fridge-raid pesto using leftover greens and cheese – if you don’t need the sauce straight away, you can freeze it for later, perhaps to eat with those fritters! 3. Make the most of your freezer Freezing food stops the growth of bacteria, so is one of the best ways to preserve fresh raw produce and cooked leftovers. You can freeze most fresh veg and fruit – there’s more information here on how to use your freezer better. Blanch crunchy veg, such as green beans, broccoli or cauliflower, before freezing, by plunging them into boiling water for 2-3 minutes. This helps retain their colour and texture. Peppers can be frozen cooked or raw (though it’s best to chop them up first!). Herbs, ginger and chillies can be frozen and either defrosted or chopped or grated and cooked from frozen. Freeze fruit, such as berries or sliced bananas, on a baking tray before tipping them into a reusable bag or pot, to stop them freezing in a clump. Use frozen fruit for Rupy’s berry compôte and smoothies. Apples and pears should ideally be cooked before being frozen. To freeze leftovers, divide into portions and make sure the food is protected from the air with a lidded pot or re-useable freezer bag. Make sure you add a label saying what the food is and when it was made. Bread is the second most wasted food in UK households, but stale bread has a place in many dishes and is perfect for breadcrumbs. Bread can be toasted from frozen, and you can even make sandwiches and leave them to defrost overnight (it makes spreading butter easier too!). In theory, food can be frozen indefinitely without going ‘off’. However, the texture and taste can be affected with time, and fats can go rancid. Check our list to see how long you can freeze foods for. 4. Get maximum flavour from your ingredients There are lots of ways to bring out the flavour in your food so you waste less and don’t need to use as many seasonings. Dr Rupy roasts a whole chicken on a high heat for 15 minutes to create a crispy crust before stirring grains and vegetables into the juices and roasting at a lower temperature. Cooking this one-pot with the lid on means juices from the meat, which would be lost through evaporation in a tray, mingle with the grains and veg. Cooking vegetables, such as onions, carrots, parsnips and mushrooms, over a high heat in a little oil caramelises their natural sugars. Dr Rupy cooks mushrooms until golden-brown, adding a rich flavour to his creamy pasta. Spices come alive when they’re toasted in a dry pan or sizzled for a moment in a little oil before adding other ingredients, like in Dr Rupy’s Mulligatawny soup and chickpea curry. 5. Make the most of ends of veg “Avoid peeling vegetables, if you can”, says Dr Rupy, as nutrients are concentrated in the peel. But discarded bits of veg don’t need to go to waste. Melissa recommends keeping a stock bag in the freezer, and popping in any bits of veg that aren’t going into a meal to make veggie stock. It will freeze well, ready to use in curries, soups and stews. Vegan cooks BOSH recommend making a vegan ‘bacon’ with any sweet potato peelings – fry with “soy sauce and some maple syrup” for a tasty treat, they suggest."
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Thrifty Cooking in the Doctor's Kitchen: The storecupboard
https://ichef.bbci.co.uk/images/ic/480xn/p094fcnh.jpg In BBC Food’s new series, Thrifty Cooking in the Doctor’s Kitchen, Dr Rupy Aujla makes dishes that surprise even the most seasoned of food writers with their high-impact flavour and low cost. How does he do it? If you're on a tight budget, a carefully chosen selection of store cupboard items will transform a cheap weekly shop into food fit for a queen. We've put together our recommendations for a store cupboard to make the recipes in Thrifty Cooking… for around £1 per portion. Plus each of our guests have recommended their own must-have ingredients. The basics Extra virgin olive oil and vegetable oil/sunflower oilWait, we’ve just started and already I have to buy two of the same thing? No, extra virgin olive oil and a flavourless oil such as vegetable or sunflower oil are not used for the same purposes. While most cooking can be done with cheaper oils, you will only need a small bottle of EVOO to use in dressings or to drizzle over pasta for oomph. Save your money and don’t use EVOO in cooking where high temperatures can spoil its flavour. Use the flavoured oil from a tin of fish, a jar of roasted peppers or sundried tomatoes to give your cooking a boost. Store it in the fridge for up to a week.VinegarNot just for sprinkling on your chips, a little acidity or sourness is important to give food a perky lift. We recommend buying white wine or cider vinegar for all-round use. These are fairly interchangeable. Distilled white vinegar is cheaper but somewhat rougher in flavour. The flavoured vinegar from a jar of pickles can be used with a little EVOO to make an instant light dressing for salads.Stock is used in soups and gravy, but is also great to add flavour to grains like Dr Rupy's spiced baked rice. The cheapest form of stock is cubes, although powdered bouillon is similar in price and you can just use as much as you need.Jelly pots and concentrated stock in bottles are more expensive, but some people prefer the taste. Extra virgin olive oil and vegetable oil/sunflower oilWait, we’ve just started and already I have to buy two of the same thing? No, extra virgin olive oil and a flavourless oil such as vegetable or sunflower oil are not used for the same purposes. While most cooking can be done with cheaper oils, you will only need a small bottle of EVOO to use in dressings or to drizzle over pasta for oomph. Save your money and don’t use EVOO in cooking where high temperatures can spoil its flavour. Use the flavoured oil from a tin of fish, a jar of roasted peppers or sundried tomatoes to give your cooking a boost. Store it in the fridge for up to a week. Extra virgin olive oil and vegetable oil/sunflower oilWait, we’ve just started and already I have to buy two of the same thing? No, extra virgin olive oil and a flavourless oil such as vegetable or sunflower oil are not used for the same purposes. While most cooking can be done with cheaper oils, you will only need a small bottle of EVOO to use in dressings or to drizzle over pasta for oomph. Save your money and don’t use EVOO in cooking where high temperatures can spoil its flavour. Use the flavoured oil from a tin of fish, a jar of roasted peppers or sundried tomatoes to give your cooking a boost. Store it in the fridge for up to a week. VinegarNot just for sprinkling on your chips, a little acidity or sourness is important to give food a perky lift. We recommend buying white wine or cider vinegar for all-round use. These are fairly interchangeable. Distilled white vinegar is cheaper but somewhat rougher in flavour. The flavoured vinegar from a jar of pickles can be used with a little EVOO to make an instant light dressing for salads. VinegarNot just for sprinkling on your chips, a little acidity or sourness is important to give food a perky lift. We recommend buying white wine or cider vinegar for all-round use. These are fairly interchangeable. Distilled white vinegar is cheaper but somewhat rougher in flavour. The flavoured vinegar from a jar of pickles can be used with a little EVOO to make an instant light dressing for salads. Stock is used in soups and gravy, but is also great to add flavour to grains like Dr Rupy's spiced baked rice. The cheapest form of stock is cubes, although powdered bouillon is similar in price and you can just use as much as you need.Jelly pots and concentrated stock in bottles are more expensive, but some people prefer the taste. Stock is used in soups and gravy, but is also great to add flavour to grains like Dr Rupy's spiced baked rice. The cheapest form of stock is cubes, although powdered bouillon is similar in price and you can just use as much as you need.Jelly pots and concentrated stock in bottles are more expensive, but some people prefer the taste. Or make your own homemade stock for next to nothing. Melissa Hemsley says, "I keep a re-usable baggie in the freezer, and add to it. Maybe those swede peelings today, a bit of leek next time…" Add herb stalks, celery tops, carrot ends, and it will all add up. Add it straight to the stockpot when you're ready to make vegetable stock or meat stock. A friendly butcher might even give you bones for free (or very cheaply). https://ichef.bbci.co.uk/images/ic/480xn/p06dfwvc.jpg Soy sauceThere are several different types of soy sauce, so why do recipes rarely specify which one? If you are looking for a soy sauce that adds saltiness to your dinner, go for light soy sauce. Use it sparingly – you can always add more, but too much may ruin a dish. Dark soy sauce is a bit less salty and lends a dark caramel colour to dishes like Dr Rupy's teriyaki tofu salad. A trip to an Asian supermarket (if you’re lucky enough to live near one) will sell many types of good-quality soy sauce at bargain prices. If, like Dr Zoe, you like a lot of far-east Asian food, get both.Honey is variable in price and taste, but even an inexpensive jar can be used to add a lot of flavour to a dish. Blended honeys are cheaper, but they are made in the same way as more expensive single flower honeys, so don’t feel you are getting an inferior product. Set honey contains less fructose and more glucose, so crystallises quicker, but one is not better than another. (All honey will set over time. This does not affect the taste.) If your honey has set and you need it to be liquid, set the jar in a bowl of warm water to melt the crystals. Soy sauceThere are several different types of soy sauce, so why do recipes rarely specify which one? If you are looking for a soy sauce that adds saltiness to your dinner, go for light soy sauce. Use it sparingly – you can always add more, but too much may ruin a dish. Dark soy sauce is a bit less salty and lends a dark caramel colour to dishes like Dr Rupy's teriyaki tofu salad. A trip to an Asian supermarket (if you’re lucky enough to live near one) will sell many types of good-quality soy sauce at bargain prices. If, like Dr Zoe, you like a lot of far-east Asian food, get both. Soy sauceThere are several different types of soy sauce, so why do recipes rarely specify which one? If you are looking for a soy sauce that adds saltiness to your dinner, go for light soy sauce. Use it sparingly – you can always add more, but too much may ruin a dish. Dark soy sauce is a bit less salty and lends a dark caramel colour to dishes like Dr Rupy's teriyaki tofu salad. A trip to an Asian supermarket (if you’re lucky enough to live near one) will sell many types of good-quality soy sauce at bargain prices. If, like Dr Zoe, you like a lot of far-east Asian food, get both. Honey is variable in price and taste, but even an inexpensive jar can be used to add a lot of flavour to a dish. Blended honeys are cheaper, but they are made in the same way as more expensive single flower honeys, so don’t feel you are getting an inferior product. Set honey contains less fructose and more glucose, so crystallises quicker, but one is not better than another. (All honey will set over time. This does not affect the taste.) If your honey has set and you need it to be liquid, set the jar in a bowl of warm water to melt the crystals. Honey is variable in price and taste, but even an inexpensive jar can be used to add a lot of flavour to a dish. Blended honeys are cheaper, but they are made in the same way as more expensive single flower honeys, so don’t feel you are getting an inferior product. Set honey contains less fructose and more glucose, so crystallises quicker, but one is not better than another. (All honey will set over time. This does not affect the taste.) If your honey has set and you need it to be liquid, set the jar in a bowl of warm water to melt the crystals. Our top 10 spices and herbs Everyone has a view on the must-have herbs and spices to keep in the cupboard. Even just a few basic herbs and spices can be used in different quantities and combinations. Jack Monroe admits to writing 100 recipes for her first book with just three spices: paprika, cumin and turmeric. This is our top 10 to buy, in a highly debatable order. Buy them over time as a regular investment – a reduced-price "whoopsie" purchase will rarely yield as much value as £1 spent on a spice. Most of these spices are available to buy in 100g bags at a much cheaper price per gram than a jar. Cumin is a must-have according to most of the Thrifty Cooking guests. Not only is it good for curries, but also Middle Eastern or Mexican food. Buy seeds if you don’t mind grinding it yourself, as they will last longer.Paprika (smoked or not) is has a bit of a smoky taste that can round out a curry or chilli. Miguel Barclay recommends smoked paprika for lovers of chorizo, as the flavour can be also be added to veggie dishes.Curry powder: A blend you really like will make a easy curry or soup out of anything. The BOSH chaps love it for its convenience.Chilli flakes are one of Rukmini Iyer's favourites to make a simple dish look and taste great. “Bloom” chilli flakes in hot oil to release their flavour. This flavoured oil is great for drizzling on dal.Dried thyme is a favourite of Melissa Hemsley. This woody herb so it dries really well and retains its flavour. Use with dried oregano in place of a separate pot of dried mixed herbs.Dried oregano is not just for pizza flavour, add to Mexican dishes or Greek dishes.Turmeric will brighten up dal, rice, fritters, potatoes, everything gets the Midas touch with turmeric. One for fans of coconut and chillies.Coriander has a fruity, floral, orange taste that is an essential part of many lighter curries and makes carrot soup iconic. If you have coriander, cumin and turmeric you can make your own easy curry powder blend for convenience.Cinnamon can be used in savoury and sweet dishes. Cinnamon is common in Middle Eastern and north Indian stews and curries. A little dusting will enhance food’s sweetness.Dried mint is never going to make a mojito, but it will make a passable tzatziki and work in marinades. Cumin is a must-have according to most of the Thrifty Cooking guests. Not only is it good for curries, but also Middle Eastern or Mexican food. Buy seeds if you don’t mind grinding it yourself, as they will last longer. Paprika (smoked or not) is has a bit of a smoky taste that can round out a curry or chilli. Miguel Barclay recommends smoked paprika for lovers of chorizo, as the flavour can be also be added to veggie dishes. Curry powder: A blend you really like will make a easy curry or soup out of anything. The BOSH chaps love it for its convenience. Chilli flakes are one of Rukmini Iyer's favourites to make a simple dish look and taste great. “Bloom” chilli flakes in hot oil to release their flavour. This flavoured oil is great for drizzling on dal. Dried thyme is a favourite of Melissa Hemsley. This woody herb so it dries really well and retains its flavour. Use with dried oregano in place of a separate pot of dried mixed herbs. Dried oregano is not just for pizza flavour, add to Mexican dishes or Greek dishes. Turmeric will brighten up dal, rice, fritters, potatoes, everything gets the Midas touch with turmeric. One for fans of coconut and chillies. Coriander has a fruity, floral, orange taste that is an essential part of many lighter curries and makes carrot soup iconic. If you have coriander, cumin and turmeric you can make your own easy curry powder blend for convenience. Cinnamon can be used in savoury and sweet dishes. Cinnamon is common in Middle Eastern and north Indian stews and curries. A little dusting will enhance food’s sweetness. Dried mint is never going to make a mojito, but it will make a passable tzatziki and work in marinades. These quick pickles brighten up your budget dishes and pack a flavour punch. Keep for a week in the fridge. Special mentions While everything above forms the basic store cupboard for our Thrifty Cooking recipes, we wouldn't feel right without mentioning some absolute heroes of the store cupboard. Tinned tomatoes are Jack's Monroe's Mastermind subject and a staple ingredient of many the Thrifty Cooking recipes – veggie jambalaya, pasta sauce, mushroom curry, and chipotle bean stew. Always keep them in your cupboard.Tinned fruit is there for you when you need it. You can ignore tinned fruit for ages and it won't go wrinkly or brown on you. Either straight up as a snack or in savoury dishes like Jack's kidney bean curry or Rupy's tinned pear crumble. Top recommendations are pineapple, peaches and pears.Frozen spinach is used in several recipes like the Afghani-style bolani, vegan meatballs and vegetable filo pie. It is so much cheaper than fresh spinach and will last for months. Defrost as much as you need and squeeze the water out to ensure your dish isn't too soggyOnions should always be in your cupboard. Not only do they count as part of your 5-a-day, but they are the flavour basis for so many dishes. Red onions are great, too, adding colour and sweetness to Dr Rupy's halloumi traybake or a jar or bright quick pickles.Garlic has a lot of gut health benefits as well as being delicious. There aren't many Thrifty Cooking dishes that don't use garlic. A clove of fresh garlic costs about 4p. But if you find yourself throwing it out as it's growing green sprouts, you could buy a jar of garlic granules. These will last considerably longer.Wholemeal plain flourYes, white flour might crop up in more recipes but if you want to get maximum nutrition for your money, wholemeal is the way to go. For making flatbreads or soda bread, healthy pancakes or even wholemeal scones, using wholemeal flour is an easy way to get extra fibre and nutrients in your diet. Atta or chapati flour is a wholemeal flour that is sold in bulk very cheaply. Dr Rupy uses it in his Afghani-style bolani and mushroom curry with quick chapatis.Dried beans and pulsesYou'd be amazed how long we can spend debating the pros and cons of dried versus tinned beans. You can get twice as many dried beans for your money, making Dr Rupy's chipotle bean stew cost 47p per portion. However, no one can deny the convenience of opening a tin of beans and bunging it into a 15-minute meal like the chilli bean stir fry. Dr Rupy's solution? Batch cook the dried beans and freeze them in a box so you get the best of both worlds. Tinned tomatoes are Jack's Monroe's Mastermind subject and a staple ingredient of many the Thrifty Cooking recipes – veggie jambalaya, pasta sauce, mushroom curry, and chipotle bean stew. Always keep them in your cupboard. Tinned tomatoes are Jack's Monroe's Mastermind subject and a staple ingredient of many the Thrifty Cooking recipes – veggie jambalaya, pasta sauce, mushroom curry, and chipotle bean stew. Always keep them in your cupboard. Tinned fruit is there for you when you need it. You can ignore tinned fruit for ages and it won't go wrinkly or brown on you. Either straight up as a snack or in savoury dishes like Jack's kidney bean curry or Rupy's tinned pear crumble. Top recommendations are pineapple, peaches and pears. Tinned fruit is there for you when you need it. You can ignore tinned fruit for ages and it won't go wrinkly or brown on you. Either straight up as a snack or in savoury dishes like Jack's kidney bean curry or Rupy's tinned pear crumble. Top recommendations are pineapple, peaches and pears. Frozen spinach is used in several recipes like the Afghani-style bolani, vegan meatballs and vegetable filo pie. It is so much cheaper than fresh spinach and will last for months. Defrost as much as you need and squeeze the water out to ensure your dish isn't too soggy Frozen spinach is used in several recipes like the Afghani-style bolani, vegan meatballs and vegetable filo pie. It is so much cheaper than fresh spinach and will last for months. Defrost as much as you need and squeeze the water out to ensure your dish isn't too soggy Onions should always be in your cupboard. Not only do they count as part of your 5-a-day, but they are the flavour basis for so many dishes. Red onions are great, too, adding colour and sweetness to Dr Rupy's halloumi traybake or a jar or bright quick pickles. Onions should always be in your cupboard. Not only do they count as part of your 5-a-day, but they are the flavour basis for so many dishes. Red onions are great, too, adding colour and sweetness to Dr Rupy's halloumi traybake or a jar or bright quick pickles. Garlic has a lot of gut health benefits as well as being delicious. There aren't many Thrifty Cooking dishes that don't use garlic. A clove of fresh garlic costs about 4p. But if you find yourself throwing it out as it's growing green sprouts, you could buy a jar of garlic granules. These will last considerably longer. Garlic has a lot of gut health benefits as well as being delicious. There aren't many Thrifty Cooking dishes that don't use garlic. A clove of fresh garlic costs about 4p. But if you find yourself throwing it out as it's growing green sprouts, you could buy a jar of garlic granules. These will last considerably longer. Wholemeal plain flourYes, white flour might crop up in more recipes but if you want to get maximum nutrition for your money, wholemeal is the way to go. For making flatbreads or soda bread, healthy pancakes or even wholemeal scones, using wholemeal flour is an easy way to get extra fibre and nutrients in your diet. Atta or chapati flour is a wholemeal flour that is sold in bulk very cheaply. Dr Rupy uses it in his Afghani-style bolani and mushroom curry with quick chapatis. Wholemeal plain flourYes, white flour might crop up in more recipes but if you want to get maximum nutrition for your money, wholemeal is the way to go. For making flatbreads or soda bread, healthy pancakes or even wholemeal scones, using wholemeal flour is an easy way to get extra fibre and nutrients in your diet. Atta or chapati flour is a wholemeal flour that is sold in bulk very cheaply. Dr Rupy uses it in his Afghani-style bolani and mushroom curry with quick chapatis. Dried beans and pulsesYou'd be amazed how long we can spend debating the pros and cons of dried versus tinned beans. You can get twice as many dried beans for your money, making Dr Rupy's chipotle bean stew cost 47p per portion. However, no one can deny the convenience of opening a tin of beans and bunging it into a 15-minute meal like the chilli bean stir fry. Dr Rupy's solution? Batch cook the dried beans and freeze them in a box so you get the best of both worlds. Dried beans and pulsesYou'd be amazed how long we can spend debating the pros and cons of dried versus tinned beans. You can get twice as many dried beans for your money, making Dr Rupy's chipotle bean stew cost 47p per portion. However, no one can deny the convenience of opening a tin of beans and bunging it into a 15-minute meal like the chilli bean stir fry. Dr Rupy's solution? Batch cook the dried beans and freeze them in a box so you get the best of both worlds. Secret ingredient: Aquafaba from a tin of chickpeas, or the cooking water of dried, can be used to make vegan mayonnaise in literally 10 seconds, as well as vegan meringues and vegan cookies.
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"title": "Thrifty Cooking in the Doctor's Kitchen: The storecupboard",
"content": "https://ichef.bbci.co.uk/images/ic/480xn/p094fcnh.jpg In BBC Food’s new series, Thrifty Cooking in the Doctor’s Kitchen, Dr Rupy Aujla makes dishes that surprise even the most seasoned of food writers with their high-impact flavour and low cost. How does he do it? If you're on a tight budget, a carefully chosen selection of store cupboard items will transform a cheap weekly shop into food fit for a queen. We've put together our recommendations for a store cupboard to make the recipes in Thrifty Cooking… for around £1 per portion. Plus each of our guests have recommended their own must-have ingredients. The basics Extra virgin olive oil and vegetable oil/sunflower oilWait, we’ve just started and already I have to buy two of the same thing? No, extra virgin olive oil and a flavourless oil such as vegetable or sunflower oil are not used for the same purposes. While most cooking can be done with cheaper oils, you will only need a small bottle of EVOO to use in dressings or to drizzle over pasta for oomph. Save your money and don’t use EVOO in cooking where high temperatures can spoil its flavour. Use the flavoured oil from a tin of fish, a jar of roasted peppers or sundried tomatoes to give your cooking a boost. Store it in the fridge for up to a week.VinegarNot just for sprinkling on your chips, a little acidity or sourness is important to give food a perky lift. We recommend buying white wine or cider vinegar for all-round use. These are fairly interchangeable. Distilled white vinegar is cheaper but somewhat rougher in flavour. The flavoured vinegar from a jar of pickles can be used with a little EVOO to make an instant light dressing for salads.Stock is used in soups and gravy, but is also great to add flavour to grains like Dr Rupy's spiced baked rice. The cheapest form of stock is cubes, although powdered bouillon is similar in price and you can just use as much as you need.Jelly pots and concentrated stock in bottles are more expensive, but some people prefer the taste. Extra virgin olive oil and vegetable oil/sunflower oilWait, we’ve just started and already I have to buy two of the same thing? No, extra virgin olive oil and a flavourless oil such as vegetable or sunflower oil are not used for the same purposes. While most cooking can be done with cheaper oils, you will only need a small bottle of EVOO to use in dressings or to drizzle over pasta for oomph. Save your money and don’t use EVOO in cooking where high temperatures can spoil its flavour. Use the flavoured oil from a tin of fish, a jar of roasted peppers or sundried tomatoes to give your cooking a boost. Store it in the fridge for up to a week. Extra virgin olive oil and vegetable oil/sunflower oilWait, we’ve just started and already I have to buy two of the same thing? No, extra virgin olive oil and a flavourless oil such as vegetable or sunflower oil are not used for the same purposes. While most cooking can be done with cheaper oils, you will only need a small bottle of EVOO to use in dressings or to drizzle over pasta for oomph. Save your money and don’t use EVOO in cooking where high temperatures can spoil its flavour. Use the flavoured oil from a tin of fish, a jar of roasted peppers or sundried tomatoes to give your cooking a boost. Store it in the fridge for up to a week. VinegarNot just for sprinkling on your chips, a little acidity or sourness is important to give food a perky lift. We recommend buying white wine or cider vinegar for all-round use. These are fairly interchangeable. Distilled white vinegar is cheaper but somewhat rougher in flavour. The flavoured vinegar from a jar of pickles can be used with a little EVOO to make an instant light dressing for salads. VinegarNot just for sprinkling on your chips, a little acidity or sourness is important to give food a perky lift. We recommend buying white wine or cider vinegar for all-round use. These are fairly interchangeable. Distilled white vinegar is cheaper but somewhat rougher in flavour. The flavoured vinegar from a jar of pickles can be used with a little EVOO to make an instant light dressing for salads. Stock is used in soups and gravy, but is also great to add flavour to grains like Dr Rupy's spiced baked rice. The cheapest form of stock is cubes, although powdered bouillon is similar in price and you can just use as much as you need.Jelly pots and concentrated stock in bottles are more expensive, but some people prefer the taste. Stock is used in soups and gravy, but is also great to add flavour to grains like Dr Rupy's spiced baked rice. The cheapest form of stock is cubes, although powdered bouillon is similar in price and you can just use as much as you need.Jelly pots and concentrated stock in bottles are more expensive, but some people prefer the taste. Or make your own homemade stock for next to nothing. Melissa Hemsley says, \"I keep a re-usable baggie in the freezer, and add to it. Maybe those swede peelings today, a bit of leek next time…\" Add herb stalks, celery tops, carrot ends, and it will all add up. Add it straight to the stockpot when you're ready to make vegetable stock or meat stock. A friendly butcher might even give you bones for free (or very cheaply). https://ichef.bbci.co.uk/images/ic/480xn/p06dfwvc.jpg Soy sauceThere are several different types of soy sauce, so why do recipes rarely specify which one? If you are looking for a soy sauce that adds saltiness to your dinner, go for light soy sauce. Use it sparingly – you can always add more, but too much may ruin a dish. Dark soy sauce is a bit less salty and lends a dark caramel colour to dishes like Dr Rupy's teriyaki tofu salad. A trip to an Asian supermarket (if you’re lucky enough to live near one) will sell many types of good-quality soy sauce at bargain prices. If, like Dr Zoe, you like a lot of far-east Asian food, get both.Honey is variable in price and taste, but even an inexpensive jar can be used to add a lot of flavour to a dish. Blended honeys are cheaper, but they are made in the same way as more expensive single flower honeys, so don’t feel you are getting an inferior product. Set honey contains less fructose and more glucose, so crystallises quicker, but one is not better than another. (All honey will set over time. This does not affect the taste.) If your honey has set and you need it to be liquid, set the jar in a bowl of warm water to melt the crystals. Soy sauceThere are several different types of soy sauce, so why do recipes rarely specify which one? If you are looking for a soy sauce that adds saltiness to your dinner, go for light soy sauce. Use it sparingly – you can always add more, but too much may ruin a dish. Dark soy sauce is a bit less salty and lends a dark caramel colour to dishes like Dr Rupy's teriyaki tofu salad. A trip to an Asian supermarket (if you’re lucky enough to live near one) will sell many types of good-quality soy sauce at bargain prices. If, like Dr Zoe, you like a lot of far-east Asian food, get both. Soy sauceThere are several different types of soy sauce, so why do recipes rarely specify which one? If you are looking for a soy sauce that adds saltiness to your dinner, go for light soy sauce. Use it sparingly – you can always add more, but too much may ruin a dish. Dark soy sauce is a bit less salty and lends a dark caramel colour to dishes like Dr Rupy's teriyaki tofu salad. A trip to an Asian supermarket (if you’re lucky enough to live near one) will sell many types of good-quality soy sauce at bargain prices. If, like Dr Zoe, you like a lot of far-east Asian food, get both. Honey is variable in price and taste, but even an inexpensive jar can be used to add a lot of flavour to a dish. Blended honeys are cheaper, but they are made in the same way as more expensive single flower honeys, so don’t feel you are getting an inferior product. Set honey contains less fructose and more glucose, so crystallises quicker, but one is not better than another. (All honey will set over time. This does not affect the taste.) If your honey has set and you need it to be liquid, set the jar in a bowl of warm water to melt the crystals. Honey is variable in price and taste, but even an inexpensive jar can be used to add a lot of flavour to a dish. Blended honeys are cheaper, but they are made in the same way as more expensive single flower honeys, so don’t feel you are getting an inferior product. Set honey contains less fructose and more glucose, so crystallises quicker, but one is not better than another. (All honey will set over time. This does not affect the taste.) If your honey has set and you need it to be liquid, set the jar in a bowl of warm water to melt the crystals. Our top 10 spices and herbs Everyone has a view on the must-have herbs and spices to keep in the cupboard. Even just a few basic herbs and spices can be used in different quantities and combinations. Jack Monroe admits to writing 100 recipes for her first book with just three spices: paprika, cumin and turmeric. This is our top 10 to buy, in a highly debatable order. Buy them over time as a regular investment – a reduced-price \"whoopsie\" purchase will rarely yield as much value as £1 spent on a spice. Most of these spices are available to buy in 100g bags at a much cheaper price per gram than a jar. Cumin is a must-have according to most of the Thrifty Cooking guests. Not only is it good for curries, but also Middle Eastern or Mexican food. Buy seeds if you don’t mind grinding it yourself, as they will last longer.Paprika (smoked or not) is has a bit of a smoky taste that can round out a curry or chilli. Miguel Barclay recommends smoked paprika for lovers of chorizo, as the flavour can be also be added to veggie dishes.Curry powder: A blend you really like will make a easy curry or soup out of anything. The BOSH chaps love it for its convenience.Chilli flakes are one of Rukmini Iyer's favourites to make a simple dish look and taste great. “Bloom” chilli flakes in hot oil to release their flavour. This flavoured oil is great for drizzling on dal.Dried thyme is a favourite of Melissa Hemsley. This woody herb so it dries really well and retains its flavour. Use with dried oregano in place of a separate pot of dried mixed herbs.Dried oregano is not just for pizza flavour, add to Mexican dishes or Greek dishes.Turmeric will brighten up dal, rice, fritters, potatoes, everything gets the Midas touch with turmeric. One for fans of coconut and chillies.Coriander has a fruity, floral, orange taste that is an essential part of many lighter curries and makes carrot soup iconic. If you have coriander, cumin and turmeric you can make your own easy curry powder blend for convenience.Cinnamon can be used in savoury and sweet dishes. Cinnamon is common in Middle Eastern and north Indian stews and curries. A little dusting will enhance food’s sweetness.Dried mint is never going to make a mojito, but it will make a passable tzatziki and work in marinades. Cumin is a must-have according to most of the Thrifty Cooking guests. Not only is it good for curries, but also Middle Eastern or Mexican food. Buy seeds if you don’t mind grinding it yourself, as they will last longer. Paprika (smoked or not) is has a bit of a smoky taste that can round out a curry or chilli. Miguel Barclay recommends smoked paprika for lovers of chorizo, as the flavour can be also be added to veggie dishes. Curry powder: A blend you really like will make a easy curry or soup out of anything. The BOSH chaps love it for its convenience. Chilli flakes are one of Rukmini Iyer's favourites to make a simple dish look and taste great. “Bloom” chilli flakes in hot oil to release their flavour. This flavoured oil is great for drizzling on dal. Dried thyme is a favourite of Melissa Hemsley. This woody herb so it dries really well and retains its flavour. Use with dried oregano in place of a separate pot of dried mixed herbs. Dried oregano is not just for pizza flavour, add to Mexican dishes or Greek dishes. Turmeric will brighten up dal, rice, fritters, potatoes, everything gets the Midas touch with turmeric. One for fans of coconut and chillies. Coriander has a fruity, floral, orange taste that is an essential part of many lighter curries and makes carrot soup iconic. If you have coriander, cumin and turmeric you can make your own easy curry powder blend for convenience. Cinnamon can be used in savoury and sweet dishes. Cinnamon is common in Middle Eastern and north Indian stews and curries. A little dusting will enhance food’s sweetness. Dried mint is never going to make a mojito, but it will make a passable tzatziki and work in marinades. These quick pickles brighten up your budget dishes and pack a flavour punch. Keep for a week in the fridge. Special mentions While everything above forms the basic store cupboard for our Thrifty Cooking recipes, we wouldn't feel right without mentioning some absolute heroes of the store cupboard. Tinned tomatoes are Jack's Monroe's Mastermind subject and a staple ingredient of many the Thrifty Cooking recipes – veggie jambalaya, pasta sauce, mushroom curry, and chipotle bean stew. Always keep them in your cupboard.Tinned fruit is there for you when you need it. You can ignore tinned fruit for ages and it won't go wrinkly or brown on you. Either straight up as a snack or in savoury dishes like Jack's kidney bean curry or Rupy's tinned pear crumble. Top recommendations are pineapple, peaches and pears.Frozen spinach is used in several recipes like the Afghani-style bolani, vegan meatballs and vegetable filo pie. It is so much cheaper than fresh spinach and will last for months. Defrost as much as you need and squeeze the water out to ensure your dish isn't too soggyOnions should always be in your cupboard. Not only do they count as part of your 5-a-day, but they are the flavour basis for so many dishes. Red onions are great, too, adding colour and sweetness to Dr Rupy's halloumi traybake or a jar or bright quick pickles.Garlic has a lot of gut health benefits as well as being delicious. There aren't many Thrifty Cooking dishes that don't use garlic. A clove of fresh garlic costs about 4p. But if you find yourself throwing it out as it's growing green sprouts, you could buy a jar of garlic granules. These will last considerably longer.Wholemeal plain flourYes, white flour might crop up in more recipes but if you want to get maximum nutrition for your money, wholemeal is the way to go. For making flatbreads or soda bread, healthy pancakes or even wholemeal scones, using wholemeal flour is an easy way to get extra fibre and nutrients in your diet. Atta or chapati flour is a wholemeal flour that is sold in bulk very cheaply. Dr Rupy uses it in his Afghani-style bolani and mushroom curry with quick chapatis.Dried beans and pulsesYou'd be amazed how long we can spend debating the pros and cons of dried versus tinned beans. You can get twice as many dried beans for your money, making Dr Rupy's chipotle bean stew cost 47p per portion. However, no one can deny the convenience of opening a tin of beans and bunging it into a 15-minute meal like the chilli bean stir fry. Dr Rupy's solution? Batch cook the dried beans and freeze them in a box so you get the best of both worlds. Tinned tomatoes are Jack's Monroe's Mastermind subject and a staple ingredient of many the Thrifty Cooking recipes – veggie jambalaya, pasta sauce, mushroom curry, and chipotle bean stew. Always keep them in your cupboard. Tinned tomatoes are Jack's Monroe's Mastermind subject and a staple ingredient of many the Thrifty Cooking recipes – veggie jambalaya, pasta sauce, mushroom curry, and chipotle bean stew. Always keep them in your cupboard. Tinned fruit is there for you when you need it. You can ignore tinned fruit for ages and it won't go wrinkly or brown on you. Either straight up as a snack or in savoury dishes like Jack's kidney bean curry or Rupy's tinned pear crumble. Top recommendations are pineapple, peaches and pears. Tinned fruit is there for you when you need it. You can ignore tinned fruit for ages and it won't go wrinkly or brown on you. Either straight up as a snack or in savoury dishes like Jack's kidney bean curry or Rupy's tinned pear crumble. Top recommendations are pineapple, peaches and pears. Frozen spinach is used in several recipes like the Afghani-style bolani, vegan meatballs and vegetable filo pie. It is so much cheaper than fresh spinach and will last for months. Defrost as much as you need and squeeze the water out to ensure your dish isn't too soggy Frozen spinach is used in several recipes like the Afghani-style bolani, vegan meatballs and vegetable filo pie. It is so much cheaper than fresh spinach and will last for months. Defrost as much as you need and squeeze the water out to ensure your dish isn't too soggy Onions should always be in your cupboard. Not only do they count as part of your 5-a-day, but they are the flavour basis for so many dishes. Red onions are great, too, adding colour and sweetness to Dr Rupy's halloumi traybake or a jar or bright quick pickles. Onions should always be in your cupboard. Not only do they count as part of your 5-a-day, but they are the flavour basis for so many dishes. Red onions are great, too, adding colour and sweetness to Dr Rupy's halloumi traybake or a jar or bright quick pickles. Garlic has a lot of gut health benefits as well as being delicious. There aren't many Thrifty Cooking dishes that don't use garlic. A clove of fresh garlic costs about 4p. But if you find yourself throwing it out as it's growing green sprouts, you could buy a jar of garlic granules. These will last considerably longer. Garlic has a lot of gut health benefits as well as being delicious. There aren't many Thrifty Cooking dishes that don't use garlic. A clove of fresh garlic costs about 4p. But if you find yourself throwing it out as it's growing green sprouts, you could buy a jar of garlic granules. These will last considerably longer. Wholemeal plain flourYes, white flour might crop up in more recipes but if you want to get maximum nutrition for your money, wholemeal is the way to go. For making flatbreads or soda bread, healthy pancakes or even wholemeal scones, using wholemeal flour is an easy way to get extra fibre and nutrients in your diet. Atta or chapati flour is a wholemeal flour that is sold in bulk very cheaply. Dr Rupy uses it in his Afghani-style bolani and mushroom curry with quick chapatis. Wholemeal plain flourYes, white flour might crop up in more recipes but if you want to get maximum nutrition for your money, wholemeal is the way to go. For making flatbreads or soda bread, healthy pancakes or even wholemeal scones, using wholemeal flour is an easy way to get extra fibre and nutrients in your diet. Atta or chapati flour is a wholemeal flour that is sold in bulk very cheaply. Dr Rupy uses it in his Afghani-style bolani and mushroom curry with quick chapatis. Dried beans and pulsesYou'd be amazed how long we can spend debating the pros and cons of dried versus tinned beans. You can get twice as many dried beans for your money, making Dr Rupy's chipotle bean stew cost 47p per portion. However, no one can deny the convenience of opening a tin of beans and bunging it into a 15-minute meal like the chilli bean stir fry. Dr Rupy's solution? Batch cook the dried beans and freeze them in a box so you get the best of both worlds. Dried beans and pulsesYou'd be amazed how long we can spend debating the pros and cons of dried versus tinned beans. You can get twice as many dried beans for your money, making Dr Rupy's chipotle bean stew cost 47p per portion. However, no one can deny the convenience of opening a tin of beans and bunging it into a 15-minute meal like the chilli bean stir fry. Dr Rupy's solution? Batch cook the dried beans and freeze them in a box so you get the best of both worlds. Secret ingredient: Aquafaba from a tin of chickpeas, or the cooking water of dried, can be used to make vegan mayonnaise in literally 10 seconds, as well as vegan meringues and vegan cookies."
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Veggie budget batch cook meal plan
This budget-friendly meal plan includes a week’s worth of vegetarian dinners for four people. It costs less than £30 (just over £1 per portion) and is designed for busy families that need flexibility or want to reduce the amount of time they spend cooking. We asked family cook and best-selling author Sarah Rossi (AKA Taming Twins) to write the recipes as she is a whizz at dreaming up fuss-free dishes the whole family will love. (She has created a meaty version of the plan, too.) More budget meal inspiration Batch cook family meal planBudget family meal planBudget recipes and advice Batch cook family meal plan Budget family meal plan Budget recipes and advice How we costed our recipes We have stuck to a strict ingredient budget of £7.50 per person for the week, which averages out at just over £1 per portion. We’ve based most of our costs on the smallest available pack size, meaning even if you don’t use a whole jar or packet, the entire cost is still included in the budget. Meanwhile, store cupboard items like oil, salt, pasta and rice are costed according to the quantity you use, as they tend to have long shelf lives or be purchased regularly as part of a standard family shop. The recipes Day 1: Cauliflower and black bean tacos This meat-free, Mexican-style meal is easy to make and full of filling protein, thanks to the black beans. Pay attention to the details to make the most of this recipe – little touches like seasoning the cauliflower and beans generously and warming the tacos will make a big difference. https://ichef.bbci.co.uk/images/ic/480xn/p0h0gc71.jpg Day 2: Cauliflower and lemon pasta Yesterday’s batch cooked roasted cauliflower gets slicked in a creamy, zesty sauce made using cream cheese. A topping of crunchy garlic breadcrumbs adds extra flavour and texture. https://ichef.bbci.co.uk/images/ic/480xn/p0h0gdq5.jpg Day 3: Barbecue bean pie The ultimate in uncomplicated comfort food. A batch cooked tomato and lentil base is mixed with baked beans and barbecue sauce for a tangy and slightly sweet pie filling, which is topped with creamy mashed potato. https://ichef.bbci.co.uk/images/ic/480xn/p0h0g8xk.jpg Day 4: Lentil and bean chilli This simple chilli uses a portion of batch cooked tomato and lentil sauce as its base. This means you can whip up a healthy veggie dinner in 20 minutes by doing nothing more than adding a couple of extra ingredients and cooking some rice. https://ichef.bbci.co.uk/images/ic/480xn/p0h0gd3j.jpg Day 5: Lentil and vegetable pasta bake The last portion of the batch cooked tomato and lentil base is put to great work in this oh-so-easy pasta bake. It’s quickly finished under the grill, which saves energy and time while creating a lovely crispy top. https://ichef.bbci.co.uk/images/ic/480xn/p0h0gfs8.jpg Day 6: Halloumi curry Halloumi is used in this simple mixed vegetable curry. It might sound unusual, but it’s very similar to paneer and is much more widely available from the likes of budget supermarkets. If you do see paneer though, check the price as you might find it’s a bit cheaper, in which case you can do a straight swap. https://ichef.bbci.co.uk/images/ic/480xn/p0h0gg2t.jpg Day 7: Roast vegetable frittata This simple frittata is packed with roast vegetables and topped with cheddar for a comforting, filling meal that’s on the table in 15 minutes flat. Any leftovers can be served cold for a delicious lunch. https://ichef.bbci.co.uk/images/ic/480xn/p0h0gghv.jpg Shopping list Fruit and vegetables□ 6 onions□ 1kg/2lb 4oz potatoes□ 500g/1lb 2oz carrots□ 9 garlic cloves (or 1 bulb)□ 1 broccoli head (about 360g/12½oz)□ 11 peppers□ 1kg/2lb 4oz courgettes□ 1 avocado□ 1 lemon Dairy and eggs□ 2 tbsp butter□ 200g/7oz plain yoghurt□ 200g/7oz garlic and herb soft cheese□ 200g/7oz cheddar□ 450g/1lb halloumi□ 6 free-range eggs Tins, packets and jars□ 2 x 390–400g tins black beans□ 2 x 400g tins kidney beans□ 3 x 400g tins chopped tomatoes□ 400g tin reduced-fat coconut milk□ 400g tin baked beans□ 500g/1lb 2oz passata□ 300g/10½oz red lentils□ 600g/1lb 5oz dried pasta□ 400g/14oz rice Cooking ingredients□ 10 tsp olive oil□ 3 tbsp vegetable oil□ 5 tsp garlic granules□ 2 tbsp ground cumin□ 3 tbsp paprika□ 1 tsp dried chilli flakes□ 2 tbsp medium curry powder□ 100g/3½oz barbecue sauce□ 2 tbsp plain flour□ salt and ground black pepper□ 2 tsp sugar or honey (optional) Frozen□ 2kg/4lb 8oz frozen cauliflower florets□ 300g/10½oz frozen peas Other□ 8 small tortillas□ 1 slice of bread First published in December 2023
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"content": "This budget-friendly meal plan includes a week’s worth of vegetarian dinners for four people. It costs less than £30 (just over £1 per portion) and is designed for busy families that need flexibility or want to reduce the amount of time they spend cooking. We asked family cook and best-selling author Sarah Rossi (AKA Taming Twins) to write the recipes as she is a whizz at dreaming up fuss-free dishes the whole family will love. (She has created a meaty version of the plan, too.) More budget meal inspiration Batch cook family meal planBudget family meal planBudget recipes and advice Batch cook family meal plan Budget family meal plan Budget recipes and advice How we costed our recipes We have stuck to a strict ingredient budget of £7.50 per person for the week, which averages out at just over £1 per portion. We’ve based most of our costs on the smallest available pack size, meaning even if you don’t use a whole jar or packet, the entire cost is still included in the budget. Meanwhile, store cupboard items like oil, salt, pasta and rice are costed according to the quantity you use, as they tend to have long shelf lives or be purchased regularly as part of a standard family shop. The recipes Day 1: Cauliflower and black bean tacos This meat-free, Mexican-style meal is easy to make and full of filling protein, thanks to the black beans. Pay attention to the details to make the most of this recipe – little touches like seasoning the cauliflower and beans generously and warming the tacos will make a big difference. https://ichef.bbci.co.uk/images/ic/480xn/p0h0gc71.jpg Day 2: Cauliflower and lemon pasta Yesterday’s batch cooked roasted cauliflower gets slicked in a creamy, zesty sauce made using cream cheese. A topping of crunchy garlic breadcrumbs adds extra flavour and texture. https://ichef.bbci.co.uk/images/ic/480xn/p0h0gdq5.jpg Day 3: Barbecue bean pie The ultimate in uncomplicated comfort food. A batch cooked tomato and lentil base is mixed with baked beans and barbecue sauce for a tangy and slightly sweet pie filling, which is topped with creamy mashed potato. https://ichef.bbci.co.uk/images/ic/480xn/p0h0g8xk.jpg Day 4: Lentil and bean chilli This simple chilli uses a portion of batch cooked tomato and lentil sauce as its base. This means you can whip up a healthy veggie dinner in 20 minutes by doing nothing more than adding a couple of extra ingredients and cooking some rice. https://ichef.bbci.co.uk/images/ic/480xn/p0h0gd3j.jpg Day 5: Lentil and vegetable pasta bake The last portion of the batch cooked tomato and lentil base is put to great work in this oh-so-easy pasta bake. It’s quickly finished under the grill, which saves energy and time while creating a lovely crispy top. https://ichef.bbci.co.uk/images/ic/480xn/p0h0gfs8.jpg Day 6: Halloumi curry Halloumi is used in this simple mixed vegetable curry. It might sound unusual, but it’s very similar to paneer and is much more widely available from the likes of budget supermarkets. If you do see paneer though, check the price as you might find it’s a bit cheaper, in which case you can do a straight swap. https://ichef.bbci.co.uk/images/ic/480xn/p0h0gg2t.jpg Day 7: Roast vegetable frittata This simple frittata is packed with roast vegetables and topped with cheddar for a comforting, filling meal that’s on the table in 15 minutes flat. Any leftovers can be served cold for a delicious lunch. https://ichef.bbci.co.uk/images/ic/480xn/p0h0gghv.jpg Shopping list Fruit and vegetables□ 6 onions□ 1kg/2lb 4oz potatoes□ 500g/1lb 2oz carrots□ 9 garlic cloves (or 1 bulb)□ 1 broccoli head (about 360g/12½oz)□ 11 peppers□ 1kg/2lb 4oz courgettes□ 1 avocado□ 1 lemon Dairy and eggs□ 2 tbsp butter□ 200g/7oz plain yoghurt□ 200g/7oz garlic and herb soft cheese□ 200g/7oz cheddar□ 450g/1lb halloumi□ 6 free-range eggs Tins, packets and jars□ 2 x 390–400g tins black beans□ 2 x 400g tins kidney beans□ 3 x 400g tins chopped tomatoes□ 400g tin reduced-fat coconut milk□ 400g tin baked beans□ 500g/1lb 2oz passata□ 300g/10½oz red lentils□ 600g/1lb 5oz dried pasta□ 400g/14oz rice Cooking ingredients□ 10 tsp olive oil□ 3 tbsp vegetable oil□ 5 tsp garlic granules□ 2 tbsp ground cumin□ 3 tbsp paprika□ 1 tsp dried chilli flakes□ 2 tbsp medium curry powder□ 100g/3½oz barbecue sauce□ 2 tbsp plain flour□ salt and ground black pepper□ 2 tsp sugar or honey (optional) Frozen□ 2kg/4lb 8oz frozen cauliflower florets□ 300g/10½oz frozen peas Other□ 8 small tortillas□ 1 slice of bread First published in December 2023"
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Budget family batch cook meal plan
Shopping list Fruit and vegetables□ 8 large potatoes (about 1.2kg/2lb 10oz in total)□ 1kg/2lb 4oz sweet potatoes□ 500g/1lb 2oz carrots□ 500g/1lb 2oz leeks□ 1 large pack of mixed stir-fry vegetables (about 600g/1lb 5oz)□ 3 peppers□ 4 brown onions□ 1 garlic bulb (or 9 individual cloves) Meat and fish□ 1.8kg/4lb chicken thighs, boneless and skinless□ 8 sausages (about 454g)□ 8 rashers bacon (about 300g/10½oz) Dairy, eggs and chilled□ 375g/13oz ready-made puff pastry sheet□ 200g pack of garlic and herb soft cheese□ 275g/9¾oz cheddar□ 1 tbsp milk□ 6 free-range eggs Tins, packets and jars□ 120g/4¼oz crunchy peanut butter□ 200g/7oz long-grain rice□ 250g/9oz dried noodles (such as egg noodles)□ 250g/9oz dried pasta, any shape□ 400g tin kidney beans□ 2 x 500g packs passata□ 2 x 400g tins chopped tomatoes Cooking ingredients□ 6 tsp olive oil□ 85ml/3fl oz vegetable oil (about 6 tbsp)□ 1 tbsp ground cumin□ 4 tsp paprika□ 1 tsp dried chilli flakes (optional)□ 2 tsp dark brown sugar (optional)□ 2 tsp sugar or honey (optional)□ salt and ground black pepper Frozen□ 800g frozen peas Condiments□ 6 tbsp dark soy sauce (reduced sodium if you follow a reduced-salt diet or have very young children)□ 100g/3½oz barbecue sauce Other□ 4 bread rolls or burger buns First published in December 2023
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"content": "Shopping list Fruit and vegetables□ 8 large potatoes (about 1.2kg/2lb 10oz in total)□ 1kg/2lb 4oz sweet potatoes□ 500g/1lb 2oz carrots□ 500g/1lb 2oz leeks□ 1 large pack of mixed stir-fry vegetables (about 600g/1lb 5oz)□ 3 peppers□ 4 brown onions□ 1 garlic bulb (or 9 individual cloves) Meat and fish□ 1.8kg/4lb chicken thighs, boneless and skinless□ 8 sausages (about 454g)□ 8 rashers bacon (about 300g/10½oz) Dairy, eggs and chilled□ 375g/13oz ready-made puff pastry sheet□ 200g pack of garlic and herb soft cheese□ 275g/9¾oz cheddar□ 1 tbsp milk□ 6 free-range eggs Tins, packets and jars□ 120g/4¼oz crunchy peanut butter□ 200g/7oz long-grain rice□ 250g/9oz dried noodles (such as egg noodles)□ 250g/9oz dried pasta, any shape□ 400g tin kidney beans□ 2 x 500g packs passata□ 2 x 400g tins chopped tomatoes Cooking ingredients□ 6 tsp olive oil□ 85ml/3fl oz vegetable oil (about 6 tbsp)□ 1 tbsp ground cumin□ 4 tsp paprika□ 1 tsp dried chilli flakes (optional)□ 2 tsp dark brown sugar (optional)□ 2 tsp sugar or honey (optional)□ salt and ground black pepper Frozen□ 800g frozen peas Condiments□ 6 tbsp dark soy sauce (reduced sodium if you follow a reduced-salt diet or have very young children)□ 100g/3½oz barbecue sauce Other□ 4 bread rolls or burger buns First published in December 2023"
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The batch-cook base dishes that save hours in the kitchen and £s in the supermarket
Batch cooking needn’t mean eating repetitive meals that get boring quickly. Here’s how to make the most of batch cooking to save time and money while keeping dinner time exciting. https://ichef.bbci.co.uk/images/ic/480xn/p0gkdtzs.jpg At this time of year, when the days get shorter and colder, we crave cosy, filling meals that leave us feeling nourished and comforted. Think curries, pies, stews and casseroles. These dishes often take time, so making big batches to fill our freezers and fridges with is a no-brainer. All those homemade ready meals will make short work out of dinner for days to come. The only snag is that that eating the same meals two, three, four times in the space of a week quickly becomes boring (who knew?), meaning that batching perhaps isn’t the long-term solution to busy weeknights that we’d like it to be. Home cook turned recipe book author Suzanne Mulholland, aka The Batch Lady, would disagree. The key, she says, is to batch cook ‘base dishes’ that can be used in lots of different ways. This keeps meals varied and exciting while still limiting the time we need to spend in the kitchen. “I have been batch cooking since the kids were young – about 18 years. I was fed up with feeling like I was always chasing my tail when it came to mealtimes. “In the last 10 years, I’ve really got into batch cooking base dishes. They are great for staple family meals and can be adapted easily to serve with different ingredients. They also don’t break the bank, which helps when trying to keep in budget to feed a whole family – especially teenagers!” Here’s Mulholland’s advice on turning batching from boring to brilliant. Key batch cook ingredients Before you get started on making your base dishes, you’re going to want to have a few key ingredients on hand – ones which are both budget friendly and versatile, says Mulholland. “My favourite budget ingredients are frozen chopped veggies. They are super cheap and convenient – I add them to just about all my meals. You can use what you need and pop the rest back into the freezer for another time, and they frequently work out cheaper than buying fresh. “Frozen chopped onions are my absolute favourite. They cook quicker than fresh as they are already softened by the freezing process and there are no tears involved! Frozen peeled and chopped butternut squash is always a winner too. Squash can be hard to cut, but when you buy it frozen someone has done the hard part for you.” Another staple ingredient Mulholland is always stocked up on is red lentils. “They are a great way of bulking out meals such as stew, curry and chilli, saving you money by reducing the amount of meat needed. Plus, you’re adding nutrients to your dish, making it that bit healthier. “I also love dried mixed herbs. I always have a big tub of them in the cupboard. It is such a versatile ingredient that can add flavour to so many dishes, rather than having to keep multiple herb jars that take up space in the cupboard.” The base dishes which make batch cooking easy Bolognese Potential uses: 8+ dishes “For me, the most versatile base dish is definitely bolognese,” says Mullholland. Take mince, tinned tomatoes or passata, some onions and carrots, and you have your basic bolognese sauce. And while it’s great with spaghetti, there’s so much more you can do with it. “You could easily turn it into a lasagne, or even a chilli con carne just by adding some peppers, kidney beans, chilli powder and cumin. “Then, you can then use this to make enchiladas, fill jacket potatoes, use as a nacho topper or stuff into tacos. You can make so many different meals from bolognese, so I always make sure I have some in the freezer.” You could make a lasagne with your bolognese sauce Lentil stew Potential uses: 5+ dishes “I love lentil stew as a base dish. You can enjoy it as it is with some potatoes for an easy midweek meal, then add some curry powder and a dollop of yoghurt to create a dal that you can serve with naan bread and rice. You can add some stock to water it down too, so you have a lovely lentil soup for lunch.” Perhaps top with mashed potato and bake for an easy veggie cottage pie, or if you want to keep meat on the menu, how about a rich sausage and lentil ragu served with pasta? One of the benefits of lentil stew is that it’s so versatile – you can pack it with whatever veg you have in the fridge. Also, you’ll be getting a good hit of fibre and protein without the cost of expensive meat. Chicken in a creamy sauce Potential uses: 6+ dishes If you’ve roasted a chicken for Sunday lunch and have a few veggies left too, the addition of a creamy sauce gives you the perfect filling for a pie. But there’s no need to wait until after your next roast lunch to make a creamy chicken base. Cook up a big batch of chicken thighs then mix with a creamy sauce and you’ve got the start of lots of different – and all equally comforting – dinners, says Mullholland. “This is such a great base. You can stir through some peas, scatter over breadcrumbs and bake for an easy midweek meal with potatoes. You can also serve over pasta or with rice. I like to loosen the sauce with stock and add some veggies for an easy soup, too.” Basic Italian-style tomato sauce Potential uses: 8+ dishes Blitz tinned tomatoes (or use passata) along with some dried Italian herbs (either a mix or just oregano, perhaps), onion and maybe garlic and you’ll have an effortless tomato sauce. “This sauce lends itself perfectly to pasta, either on its own or perhaps with meatballs (which could also be served in sub instead of on spaghetti). “You could also use it as a pizza sauce or, by watering it down and adding a vegetable stock cube, turn it into tomato soup.” Then there are possibilities for risotto, chicken parmigiana and sausage casserole – we could go on. So, instead of filling your freezer with finished dishes this winter, consider making base recipes that you can bring back to life in different ways. It will still save you time in the kitchen and hopefully money on your groceries, but means the dinner rotation can stay fun and varied. Originally published October 2023
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"title": "The batch-cook base dishes that save hours in the kitchen and £s in the supermarket",
"content": "Batch cooking needn’t mean eating repetitive meals that get boring quickly. Here’s how to make the most of batch cooking to save time and money while keeping dinner time exciting. https://ichef.bbci.co.uk/images/ic/480xn/p0gkdtzs.jpg At this time of year, when the days get shorter and colder, we crave cosy, filling meals that leave us feeling nourished and comforted. Think curries, pies, stews and casseroles. These dishes often take time, so making big batches to fill our freezers and fridges with is a no-brainer. All those homemade ready meals will make short work out of dinner for days to come. The only snag is that that eating the same meals two, three, four times in the space of a week quickly becomes boring (who knew?), meaning that batching perhaps isn’t the long-term solution to busy weeknights that we’d like it to be. Home cook turned recipe book author Suzanne Mulholland, aka The Batch Lady, would disagree. The key, she says, is to batch cook ‘base dishes’ that can be used in lots of different ways. This keeps meals varied and exciting while still limiting the time we need to spend in the kitchen. “I have been batch cooking since the kids were young – about 18 years. I was fed up with feeling like I was always chasing my tail when it came to mealtimes. “In the last 10 years, I’ve really got into batch cooking base dishes. They are great for staple family meals and can be adapted easily to serve with different ingredients. They also don’t break the bank, which helps when trying to keep in budget to feed a whole family – especially teenagers!” Here’s Mulholland’s advice on turning batching from boring to brilliant. Key batch cook ingredients Before you get started on making your base dishes, you’re going to want to have a few key ingredients on hand – ones which are both budget friendly and versatile, says Mulholland. “My favourite budget ingredients are frozen chopped veggies. They are super cheap and convenient – I add them to just about all my meals. You can use what you need and pop the rest back into the freezer for another time, and they frequently work out cheaper than buying fresh. “Frozen chopped onions are my absolute favourite. They cook quicker than fresh as they are already softened by the freezing process and there are no tears involved! Frozen peeled and chopped butternut squash is always a winner too. Squash can be hard to cut, but when you buy it frozen someone has done the hard part for you.” Another staple ingredient Mulholland is always stocked up on is red lentils. “They are a great way of bulking out meals such as stew, curry and chilli, saving you money by reducing the amount of meat needed. Plus, you’re adding nutrients to your dish, making it that bit healthier. “I also love dried mixed herbs. I always have a big tub of them in the cupboard. It is such a versatile ingredient that can add flavour to so many dishes, rather than having to keep multiple herb jars that take up space in the cupboard.” The base dishes which make batch cooking easy Bolognese Potential uses: 8+ dishes “For me, the most versatile base dish is definitely bolognese,” says Mullholland. Take mince, tinned tomatoes or passata, some onions and carrots, and you have your basic bolognese sauce. And while it’s great with spaghetti, there’s so much more you can do with it. “You could easily turn it into a lasagne, or even a chilli con carne just by adding some peppers, kidney beans, chilli powder and cumin. “Then, you can then use this to make enchiladas, fill jacket potatoes, use as a nacho topper or stuff into tacos. You can make so many different meals from bolognese, so I always make sure I have some in the freezer.” You could make a lasagne with your bolognese sauce Lentil stew Potential uses: 5+ dishes “I love lentil stew as a base dish. You can enjoy it as it is with some potatoes for an easy midweek meal, then add some curry powder and a dollop of yoghurt to create a dal that you can serve with naan bread and rice. You can add some stock to water it down too, so you have a lovely lentil soup for lunch.” Perhaps top with mashed potato and bake for an easy veggie cottage pie, or if you want to keep meat on the menu, how about a rich sausage and lentil ragu served with pasta? One of the benefits of lentil stew is that it’s so versatile – you can pack it with whatever veg you have in the fridge. Also, you’ll be getting a good hit of fibre and protein without the cost of expensive meat. Chicken in a creamy sauce Potential uses: 6+ dishes If you’ve roasted a chicken for Sunday lunch and have a few veggies left too, the addition of a creamy sauce gives you the perfect filling for a pie. But there’s no need to wait until after your next roast lunch to make a creamy chicken base. Cook up a big batch of chicken thighs then mix with a creamy sauce and you’ve got the start of lots of different – and all equally comforting – dinners, says Mullholland. “This is such a great base. You can stir through some peas, scatter over breadcrumbs and bake for an easy midweek meal with potatoes. You can also serve over pasta or with rice. I like to loosen the sauce with stock and add some veggies for an easy soup, too.” Basic Italian-style tomato sauce Potential uses: 8+ dishes Blitz tinned tomatoes (or use passata) along with some dried Italian herbs (either a mix or just oregano, perhaps), onion and maybe garlic and you’ll have an effortless tomato sauce. “This sauce lends itself perfectly to pasta, either on its own or perhaps with meatballs (which could also be served in sub instead of on spaghetti). “You could also use it as a pizza sauce or, by watering it down and adding a vegetable stock cube, turn it into tomato soup.” Then there are possibilities for risotto, chicken parmigiana and sausage casserole – we could go on. So, instead of filling your freezer with finished dishes this winter, consider making base recipes that you can bring back to life in different ways. It will still save you time in the kitchen and hopefully money on your groceries, but means the dinner rotation can stay fun and varied. Originally published October 2023"
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The unexpected student store-cupboard staples
While tins of baked beans and big bags of rice are always great to have on hand, savvy student shopping can go much further. Here are seven ingredients that will more than earn their place in your allotted share of cupboard space. By Elly Curshen https://ichef.bbci.co.uk/images/ic/480xn/p0gcyhqh.jpg When it comes to typical student meals, what springs to mind? Frozen pizza? Instant noodles? Well, I’m about to throw the likes of pearl barley risotto with roasted squash, basil and ricotta and pasta with spicy tomato sauce and crispy pitta breadcrumbs in there too, because you can make both for a similar price. They involve minimal effort (and far more excitement), too. I’ve come up with a student meal plan – including the above recipes and plenty more besides – featuring a week’s worth of lunches and dinners for under £17 in total. Like any good meal plan, it makes use of some great store cupboard staples which keep well, are easy to cook with and will help turn the most basic of meals into something a little more special – but they’re not necessarily the ingredients you’d automatically think of. Here are seven which are worth stocking up on. A basil plant While a bottle of dried, mixed herbs is hard to beat when it comes to convenience and price, it’s well worth keeping a basil plant around. Place it on a saucer in spot where it will get some daylight – but not direct sunshine – and water it from the bottom. Then pick leaves as and when you need them. It will last much longer than a pack of cut basil and carry far more, fresher flavour than dried herbs. Just a few leaves added to pasta, sauces and salads will bring so much flavour and scent. On top of that, the kitchen will get a sweet-smelling houseplant! Olive pomace oil This sounds fancy but it’s just an oil blend which is a mixture of olive and a cheaper type of oil such as rapeseed. The benefit of this is that it’s less expensive and more versatile than pure olive oil. Extra virgin olive oil has great flavour but is pricy and has a low smoking point, which doesn’t make it great for cooking at high temperatures, and while your average vegetable, rapeseed or sunflower oils are better for frying and cooking at high heat, you won’t get the flavour you’d have from olive oil. Using a cheaper oil means you can just get a small bottle of real extra virgin olive oil for things like dressings, and make it last. Sea salt flakes Stick with me: I know that regular, fine salt is a lot cheaper, but you won’t regret investing a couple of quid on a tub or box of this stuff. It’ll last you ages and can improve your cooking in ways that table salt could never. To get the most from coarse salt flakes, crush them over your finished dish, just before serving: the flavour and texture are unrivalled. Yes, it’s a little more expensive, but you’ll find simple, budget meals (like egg on toast or some roasted veg, for example) are a world apart when sprinkled with flaky salt rather than fine table salt. The same applies to pepper: if you can, use freshly ground black pepper for way more flavour. Properly seasoning your food is the easiest way to make your cooking better. Tinned beans Beans have become a cliché student food, but I’m not talking about baked beans here, rather tinned beans in water. They’re down the same aisle in the supermarket and are often cheaper than the stuff in tomato sauce. They’ll rapidly expand your meal options too – you could use black beans for vegan enchiladas, cannellini beans for a quick salad or kidney beans in a veg-packed jambalaya. Not only are they versatile and easy to cook with, but they’re packed full of nutrients, counting as both a protein source and one of your five a day. Get into the habit of building meals around beans and pulses, rather than meat or fish or processed veggie and vegan products and watch your food bill come right down. Dry red lentils We all know that rice and pasta are popular options for students – and for good reason. They’re affordable (especially when you buy in bulk), quick and easy to use and will go with a variety of dishes. All virtues that also apply to dry red lentils. They’re the least hard work of all the dried lentils – they don’t need soaking, just a brief rinse in a sieve – and can be added straight into dishes like soup. They are cooked when they turn pale yellow and retain no bite. You can blitz them for a smooth soup or leave chunky. They’re also ideal in curries, dal and lasagne. Tinned sardines When you think of tinned fish your mind probably jumps straight to tuna. Yes, that’s great for classics like jacket potatoes and tuna pasta bake, but tins of sardines are also super cheap. They’re ideal with pasta and whatever greens are in season. I love the ones that come in a spicy tomato sauce, so you get both a protein and flavour hit. Frozen spinach Go beyond the bags of sweetcorn and peas down the freezer aisle and find the spinach – it’s such a great standby ingredient. Plus, one bag of frozen spinach is equivalent to at least 10 bags of fresh, so it works out much cheaper. No chance of it going slimy either – it can sit in the freezer and you can just take out a block or two whenever you need it and add straight into your cooking. Alternatively, defrost some in advance, squeeze out the excess moisture and use it as you would fresh, in dishes like spinach and ricotta pasta and spinach and chickpeas with bread. My extra money-saving tips Use what you buy: Bought a cauliflower with leaves? Use them! Don’t want to eat the end slice of bread? Blitz it up to make breadcrumbs. Cooked too much pasta? Make a pasta salad the next day. Every single penny and scrap of food counts. Don’t always go for the budget option: Sometimes cheap is a false economy. Spend as much as you can afford on the basics (especially dairy). For example, if you’re making cauliflower or macaroni cheese, you’d need far less of a strong cheddar than a mild equivalent. The flavour pay off cannot be underestimated. Learn versatile recipes: Having some flexible recipes in your arsenal will make shopping cheaply easier. Think of dishes like a frittata – you can make that with any vegetables that are cheap or on offer. Stick an egg on it: This is a great mantra for making meals more filling and adding protein. A jammy, soft-boiled egg, nestled into a bowl of noodles is a fantastic cheap and quick meal. Be savvy with storage: Wash out glass jars once they’re empty and use them to store small amounts of leftovers – they’re airtight and make it easy to see what’s inside, so you’ll be reminded of what you need to use up every time you open the fridge. Even a tiny bit of something is worth saving. Likewise, wash out takeaway tubs and use for larger portions of leftovers – no need to buy special containers. Always label the leftovers you freeze – you’ll quickly forget what they are. Originally published September 2023
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"content": "While tins of baked beans and big bags of rice are always great to have on hand, savvy student shopping can go much further. Here are seven ingredients that will more than earn their place in your allotted share of cupboard space. By Elly Curshen https://ichef.bbci.co.uk/images/ic/480xn/p0gcyhqh.jpg When it comes to typical student meals, what springs to mind? Frozen pizza? Instant noodles? Well, I’m about to throw the likes of pearl barley risotto with roasted squash, basil and ricotta and pasta with spicy tomato sauce and crispy pitta breadcrumbs in there too, because you can make both for a similar price. They involve minimal effort (and far more excitement), too. I’ve come up with a student meal plan – including the above recipes and plenty more besides – featuring a week’s worth of lunches and dinners for under £17 in total. Like any good meal plan, it makes use of some great store cupboard staples which keep well, are easy to cook with and will help turn the most basic of meals into something a little more special – but they’re not necessarily the ingredients you’d automatically think of. Here are seven which are worth stocking up on. A basil plant While a bottle of dried, mixed herbs is hard to beat when it comes to convenience and price, it’s well worth keeping a basil plant around. Place it on a saucer in spot where it will get some daylight – but not direct sunshine – and water it from the bottom. Then pick leaves as and when you need them. It will last much longer than a pack of cut basil and carry far more, fresher flavour than dried herbs. Just a few leaves added to pasta, sauces and salads will bring so much flavour and scent. On top of that, the kitchen will get a sweet-smelling houseplant! Olive pomace oil This sounds fancy but it’s just an oil blend which is a mixture of olive and a cheaper type of oil such as rapeseed. The benefit of this is that it’s less expensive and more versatile than pure olive oil. Extra virgin olive oil has great flavour but is pricy and has a low smoking point, which doesn’t make it great for cooking at high temperatures, and while your average vegetable, rapeseed or sunflower oils are better for frying and cooking at high heat, you won’t get the flavour you’d have from olive oil. Using a cheaper oil means you can just get a small bottle of real extra virgin olive oil for things like dressings, and make it last. Sea salt flakes Stick with me: I know that regular, fine salt is a lot cheaper, but you won’t regret investing a couple of quid on a tub or box of this stuff. It’ll last you ages and can improve your cooking in ways that table salt could never. To get the most from coarse salt flakes, crush them over your finished dish, just before serving: the flavour and texture are unrivalled. Yes, it’s a little more expensive, but you’ll find simple, budget meals (like egg on toast or some roasted veg, for example) are a world apart when sprinkled with flaky salt rather than fine table salt. The same applies to pepper: if you can, use freshly ground black pepper for way more flavour. Properly seasoning your food is the easiest way to make your cooking better. Tinned beans Beans have become a cliché student food, but I’m not talking about baked beans here, rather tinned beans in water. They’re down the same aisle in the supermarket and are often cheaper than the stuff in tomato sauce. They’ll rapidly expand your meal options too – you could use black beans for vegan enchiladas, cannellini beans for a quick salad or kidney beans in a veg-packed jambalaya. Not only are they versatile and easy to cook with, but they’re packed full of nutrients, counting as both a protein source and one of your five a day. Get into the habit of building meals around beans and pulses, rather than meat or fish or processed veggie and vegan products and watch your food bill come right down. Dry red lentils We all know that rice and pasta are popular options for students – and for good reason. They’re affordable (especially when you buy in bulk), quick and easy to use and will go with a variety of dishes. All virtues that also apply to dry red lentils. They’re the least hard work of all the dried lentils – they don’t need soaking, just a brief rinse in a sieve – and can be added straight into dishes like soup. They are cooked when they turn pale yellow and retain no bite. You can blitz them for a smooth soup or leave chunky. They’re also ideal in curries, dal and lasagne. Tinned sardines When you think of tinned fish your mind probably jumps straight to tuna. Yes, that’s great for classics like jacket potatoes and tuna pasta bake, but tins of sardines are also super cheap. They’re ideal with pasta and whatever greens are in season. I love the ones that come in a spicy tomato sauce, so you get both a protein and flavour hit. Frozen spinach Go beyond the bags of sweetcorn and peas down the freezer aisle and find the spinach – it’s such a great standby ingredient. Plus, one bag of frozen spinach is equivalent to at least 10 bags of fresh, so it works out much cheaper. No chance of it going slimy either – it can sit in the freezer and you can just take out a block or two whenever you need it and add straight into your cooking. Alternatively, defrost some in advance, squeeze out the excess moisture and use it as you would fresh, in dishes like spinach and ricotta pasta and spinach and chickpeas with bread. My extra money-saving tips Use what you buy: Bought a cauliflower with leaves? Use them! Don’t want to eat the end slice of bread? Blitz it up to make breadcrumbs. Cooked too much pasta? Make a pasta salad the next day. Every single penny and scrap of food counts. Don’t always go for the budget option: Sometimes cheap is a false economy. Spend as much as you can afford on the basics (especially dairy). For example, if you’re making cauliflower or macaroni cheese, you’d need far less of a strong cheddar than a mild equivalent. The flavour pay off cannot be underestimated. Learn versatile recipes: Having some flexible recipes in your arsenal will make shopping cheaply easier. Think of dishes like a frittata – you can make that with any vegetables that are cheap or on offer. Stick an egg on it: This is a great mantra for making meals more filling and adding protein. A jammy, soft-boiled egg, nestled into a bowl of noodles is a fantastic cheap and quick meal. Be savvy with storage: Wash out glass jars once they’re empty and use them to store small amounts of leftovers – they’re airtight and make it easy to see what’s inside, so you’ll be reminded of what you need to use up every time you open the fridge. Even a tiny bit of something is worth saving. Likewise, wash out takeaway tubs and use for larger portions of leftovers – no need to buy special containers. Always label the leftovers you freeze – you’ll quickly forget what they are. Originally published September 2023"
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Apps to help you cut food waste and save cash
https://ichef.bbci.co.uk/images/ic/480xn/p095t7cq.jpg Mobile apps can help us make better, more informed food choices, from localising our shop to identifying a product’s sustainability credentials to reducing food waste. The food supply chain accounts for an estimated one-quarter of greenhouse gas emissions, making diet a significant part of our carbon footprint. So how can apps make our diet more sustainable and save us money? Apps that reduce your food waste 70 percent of Brits agree food waste is “bad for the environment”, according to food campaigners WRAP. It costs the average household hundreds of pounds a year. Apps can help us reduce the amount of food we throw away. Almost two-thirds of household food waste comes from items “not being used in time”, says the WRAP report. Keeping an inventory of food and use-by dates can help prevent waste, and shopping-list apps can make this easier. Some, including Nosh, load purchases on your phone by scanning supermarket receipts. With many apps, you can switch on notifications to receive reminders of when food is going ‘off’. Recipe recommendations for using food up are also offered by a number of apps, including Green Egg Shopper and Love Food Hate Waste. And you can track the cost of your food waste using apps such as Wise Up on Waste. Apps that give away food If you have food you don’t want or can’t eat before its use-by date, you can list it on a sharing app such as OLIO, and someone in your area will pick it up. OLIO co-founder, Tessa Clarke thought up the idea when she was moving abroad – she didn’t want to throw her food away but had no one to donate it to. Online baking coach Kate Lieberman uses OLIO to avoid wasting bakes she makes when teaching classes. Everything on the app is free, with the exception of the ‘made’ section, where you can buy local homemade foods. Since 2015, OLIO has gained over 7 million users, some of whom have become “Food Waste Hero” volunteers, collecting food from businesses such as supermarkets and redistributing it to the OLIO community via the app. There is a charge for larger businesses using the Food Waste Heroes programme, which allows them to have zero edible food waste, but the service is free for individuals and small businesses using the basic version of the app. https://ichef.bbci.co.uk/images/ic/480xn/p095t7fv.jpg Apps that offer discount restaurant meals Restaurants, cafes and shops offer ‘magic bags’ of unsold food at a discount price towards the end of the day on Too Good To Go. When you reserve a bag you have an idea of what it contains but don’t know the exact contents, though previous reviews can help you decide if it’s worth the money. You collect it from the business at the allotted time. Too Good To Go is free to use, as it takes a cut from the meals sold. You know exactly what you’re getting on the Karma app, but as a Swedish start-up the offerings aren’t as plentiful in the UK yet. https://ichef.bbci.co.uk/images/ic/480xn/p095t7fv.jpg Apps that redistribute food to charities Irish non-profit and registered charity, FoodCloud, connects food businesses with charities via an app. Breakfast clubs, hostels for the homeless, family support services and other charities receive notifications on the app from local food shops, telling them food is available for collection. FoodCloud also has ‘hubs’ where surplace food from farms and manufacturers is stored for charities to collect or have delivered. Apps that check a food’s ethical credentials https://ichef.bbci.co.uk/images/ic/480xn/p095t7vz.jpg It’s possible to check the environmental credentials of some foods using an app. The Marine Conservation Society’s (MCS) Good Fish Guide app shows which fish are in season and how to identify responsibly sourced seafood, and offers information such as how different types of fish are commonly caught. It identifies logos that certify best practice, and suggests recipes. “90 percent of world fish stocks are either fully or over-exploited from fishing”, they say. Palm oil is the world’s most consumed oil, but its production can be problematic. Apps such as the Sustainable Palm Oil Shopping Guide and Palm Oil Scanner can help you find out if a food you’re buying contains sustainably sourced palm oil. Some apps provide information on more than one food type. Not-for-profit app, Giki Social Enterprise, provides free data on branded and some own-label UK products by scanning barcodes. Products are awarded ‘badges’ for sustainability, health and fairness. It can also recommend alternative products with a higher number of badges. The app covers 14 areas of interest, including carbon footprint, sustainable palm oil, responsible sourcing and better packaging, by partnering with charities such as the World Wildlife Fund, the Soil Association and RSPCA Assured. If the product you scan is not on the database, you can add it to their list to check. The US-based HowGood app, an independent research organisation, rates food products on their environmental and social impact. Apps that help you shop local “Buying local produce and meats can reduce your carbon footprint by 21 percent”, claims AWorld, the app supporting the United Nations’ campaign for individual action on climate change and sustainability ActNow. Sourcing foods grown locally is one of the sustainable habits it recommends adopting to lower your ‘foodprint’. Kids can get involved too Game-style apps for kids promise a fun and informative way to get involved with sustainability. The Gro Garden app explores organic farming through interactions with environmental characters such as Connie the Compost. The Grow Recycling app shows what happens to household rubbish. Conservation and waste-sorting practices are taught in a virtual world set in south-eastern Africa in the Eco-Warriors app. And NAMOO Wonders Of Plant Life includes augmented reality to showcase the life of plants and food production. There are more tips on reducing food waste and saving cash on BBC Food. Find out the impact of your diet using the BBC News climate change food calculator.
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"content": "https://ichef.bbci.co.uk/images/ic/480xn/p095t7cq.jpg Mobile apps can help us make better, more informed food choices, from localising our shop to identifying a product’s sustainability credentials to reducing food waste. The food supply chain accounts for an estimated one-quarter of greenhouse gas emissions, making diet a significant part of our carbon footprint. So how can apps make our diet more sustainable and save us money? Apps that reduce your food waste 70 percent of Brits agree food waste is “bad for the environment”, according to food campaigners WRAP. It costs the average household hundreds of pounds a year. Apps can help us reduce the amount of food we throw away. Almost two-thirds of household food waste comes from items “not being used in time”, says the WRAP report. Keeping an inventory of food and use-by dates can help prevent waste, and shopping-list apps can make this easier. Some, including Nosh, load purchases on your phone by scanning supermarket receipts. With many apps, you can switch on notifications to receive reminders of when food is going ‘off’. Recipe recommendations for using food up are also offered by a number of apps, including Green Egg Shopper and Love Food Hate Waste. And you can track the cost of your food waste using apps such as Wise Up on Waste. Apps that give away food If you have food you don’t want or can’t eat before its use-by date, you can list it on a sharing app such as OLIO, and someone in your area will pick it up. OLIO co-founder, Tessa Clarke thought up the idea when she was moving abroad – she didn’t want to throw her food away but had no one to donate it to. Online baking coach Kate Lieberman uses OLIO to avoid wasting bakes she makes when teaching classes. Everything on the app is free, with the exception of the ‘made’ section, where you can buy local homemade foods. Since 2015, OLIO has gained over 7 million users, some of whom have become “Food Waste Hero” volunteers, collecting food from businesses such as supermarkets and redistributing it to the OLIO community via the app. There is a charge for larger businesses using the Food Waste Heroes programme, which allows them to have zero edible food waste, but the service is free for individuals and small businesses using the basic version of the app. https://ichef.bbci.co.uk/images/ic/480xn/p095t7fv.jpg Apps that offer discount restaurant meals Restaurants, cafes and shops offer ‘magic bags’ of unsold food at a discount price towards the end of the day on Too Good To Go. When you reserve a bag you have an idea of what it contains but don’t know the exact contents, though previous reviews can help you decide if it’s worth the money. You collect it from the business at the allotted time. Too Good To Go is free to use, as it takes a cut from the meals sold. You know exactly what you’re getting on the Karma app, but as a Swedish start-up the offerings aren’t as plentiful in the UK yet. https://ichef.bbci.co.uk/images/ic/480xn/p095t7fv.jpg Apps that redistribute food to charities Irish non-profit and registered charity, FoodCloud, connects food businesses with charities via an app. Breakfast clubs, hostels for the homeless, family support services and other charities receive notifications on the app from local food shops, telling them food is available for collection. FoodCloud also has ‘hubs’ where surplace food from farms and manufacturers is stored for charities to collect or have delivered. Apps that check a food’s ethical credentials https://ichef.bbci.co.uk/images/ic/480xn/p095t7vz.jpg It’s possible to check the environmental credentials of some foods using an app. The Marine Conservation Society’s (MCS) Good Fish Guide app shows which fish are in season and how to identify responsibly sourced seafood, and offers information such as how different types of fish are commonly caught. It identifies logos that certify best practice, and suggests recipes. “90 percent of world fish stocks are either fully or over-exploited from fishing”, they say. Palm oil is the world’s most consumed oil, but its production can be problematic. Apps such as the Sustainable Palm Oil Shopping Guide and Palm Oil Scanner can help you find out if a food you’re buying contains sustainably sourced palm oil. Some apps provide information on more than one food type. Not-for-profit app, Giki Social Enterprise, provides free data on branded and some own-label UK products by scanning barcodes. Products are awarded ‘badges’ for sustainability, health and fairness. It can also recommend alternative products with a higher number of badges. The app covers 14 areas of interest, including carbon footprint, sustainable palm oil, responsible sourcing and better packaging, by partnering with charities such as the World Wildlife Fund, the Soil Association and RSPCA Assured. If the product you scan is not on the database, you can add it to their list to check. The US-based HowGood app, an independent research organisation, rates food products on their environmental and social impact. Apps that help you shop local “Buying local produce and meats can reduce your carbon footprint by 21 percent”, claims AWorld, the app supporting the United Nations’ campaign for individual action on climate change and sustainability ActNow. Sourcing foods grown locally is one of the sustainable habits it recommends adopting to lower your ‘foodprint’. Kids can get involved too Game-style apps for kids promise a fun and informative way to get involved with sustainability. The Gro Garden app explores organic farming through interactions with environmental characters such as Connie the Compost. The Grow Recycling app shows what happens to household rubbish. Conservation and waste-sorting practices are taught in a virtual world set in south-eastern Africa in the Eco-Warriors app. And NAMOO Wonders Of Plant Life includes augmented reality to showcase the life of plants and food production. There are more tips on reducing food waste and saving cash on BBC Food. Find out the impact of your diet using the BBC News climate change food calculator."
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How to eat sustainably on a budget
by Hattie Ellis Sustainable food is often perceived to be more expensive. The UK has pledged to slash greenhouse gas emissions to combat the climate crisis, and around a fifth of these come from food. How do we make progress when cash is tight? Can you save money and the planet? https://ichef.bbci.co.uk/images/ic/480xn/p096p770.jpg Does eating sustainably have to be expensive? First of all, what does it meant to eat sustainably? The WWF Livewell diet offers a broad set of principles: eat more plants (enjoy vegetables and wholegrains); eat a variety of foods (have a colourful plate); waste less food; and moderate red and white meat consumption – you don’t need to cut it out but also enjoy other sources of proteins such as peas, beans and nuts. They advise buying food with a credible certified standard, such as fair trade and free-range, keeping sweet snacks and processed foods to a minimum, and avoiding sugary drinks. In theory, a sustainable diet could save money, as it is more careful of resources, with less waste and a lighter footprint on the planet, for example by swapping out some meat and fish for cheaper plant protein sources such as beans. On the other hand, fresh produce can be more expensive than ultra-processed industrial food, if more nutritious. Small adjustments for big gains https://ichef.bbci.co.uk/images/ic/480xn/p096p7h3.jpg Plenty of veg and fibre makes you feel full when you eat a sufficient but moderate amount of pricey protein. Green meals are possible at all income levels, according to a 2019 study that went into the detail of the daily diets of more than 5,000 UK households with different incomes and the changes they could make to eat an affordable sustainable diet. “There are lots of routes and you can make it convenient and work for you”, says lead author Christian Reynolds of the Centre for Food Policy, City University, London. “It’s about rebalancing – eating what’s in your kitchen but changing the amounts.” For example, some households could eat less of more carbon-heavy and costly foods, such as dairy, while others could save money and cut carbon by eating more vegetables and reducing their intake of meat. In terms of eating more veg, you can stick with the ones you know and love if you wish, says Reynolds, but have bigger portions so you feel full, rather than noticing a smaller amount of protein on your plate. Tinned and frozen fruit and veg are fine in terms of sustainability, with energy-efficient supply chains making them good green options. Cooking can save cash and carbon https://ichef.bbci.co.uk/images/ic/480xn/p096p7pl.jpg Easy cooking hacks, such as putting lids on pans, save energy and money. Hack your usual recipes to make a difference by using less energy, saving money at the same time. Microwaves are not just efficient at reheating; they are also good for cooking a wide range of foods, including vegetables and fish. Around 60 percent of the environmental impact of a baked potato comes from cooking it in an oven, according to a recent paper in Nature showing the carbon-cost of various ways of cooking the same foods. Instead, ping your spud in a microwave, then grill it for a couple of minutes on each side to get some of that baked potato character and aroma (I was sceptical – but it works!). You can find more microwave tips on BBC Food. Sustainable cooking is not a question of one-size-fits-all, says Reynolds. “It depends your lifestyle”, he explains. “Using an oven for one is horrendously inefficient, but cooking for four, plus leftovers to microwave, makes it more reasonable.” Whilst slow-cookers and pressure cookers do save energy, you don’t need to buy kit to cook green, he says. But the single most eco-effective change you can make to the kitchen is to switch your energy supplier to one based on renewable energy, he advises. That might not be cheaper, but the more people who do, the more prices will go down. Use your storecupboard better by mastering a useful set of dishes that can be adapted to use up what you have, rather than going out specially to buy lots of ingredients for one recipe, says Catherine Maxwell of ABC Cook (Anybody Can Cook), an organisation that shows a wide range of groups – parents with toddlers, families on tight budgets, the visually impaired – how quick, easy and cheap it is to feed yourself and a household. “Fish cakes can use all kinds of leftovers”, she says, such as potato and other vegetables. “If you’re making a bolognaise, you can chuck in half a head of broccoli that’s looking a bit pathetic in the fridge. Just because it isn’t in the recipe doesn’t mean you’re going to ruin it.” Less waste = lower costs https://ichef.bbci.co.uk/images/ic/480xn/p096p7xh.jpg Measure your portions with scales or cups for a careful and cost-effective use of ingredients without food waste. The most obvious way to save money and lower your carbon footprint is to waste less. Whilst progress has been made on this front, Sarah Clayton of Love Food Hate Waste says UK households could still collectively save 4.5 million tonnes of food a year. “We’re not talking egg shells or chicken bones”, she explains. “We mean the last few bites from your plate that you couldn’t quite manage, or your bread crusts, or potato peelings – all stuff that could have been transformed into something delicious.” Those 4.5 million tonnes are enough to fill 38 million wheelie bins, or 90 Royal Albert Halls. “It’s a lot, but we have the power to change this”, she continues. A family of four can save £60 a month by doing the right things, according to the campaign’s calculations. The Love Food Hate Waste website has sections on portion sizes, storing food well and recipes for leftovers. Its ‘Six life hacks to help on a zero-waste journey’ include how to lower energy bills simply by putting a lid on your saucepan – saving about 3 percent of energy per pan – and how to freeze greens before they reach the chuck-away stage. A big saving can be made by simply having your fridge at the correct temperature. The average UK fridge is set at 7°C when it should be 5°C, resulting in expensive waste of ingredients such as milk and salads. Chill the Fridge shows how to adjust the temperature of different models of fridge and how to use it better so food lasts longer. You can find more tips for cutting food waste and using up leftovers on BBC Food. Explore beans and greens Shopping seasonally makes a difference to cost when it comes to veg. What’s more, you can save money and carbon by using the whole plant. Sustainable chef Tom Hunt uses tops, tails, peelings and cores in his Root to Fruit recipes to save 15-70 percent of the value of your produce. Bean queen Jenny Chandler has tips for practical and delicious recipes using pulses (lentils, beans and peas) – which have an especially low carbon-footprint, enriching the soil with nitrogen, and are light on precious water resources. The most basic dal costs around 30p per portion, she says, with garlic and ginger put in the pot with the red split lentils, and some sizzled spices and onion added at the end. Chefs and cooks can be experts at no-waste cooking – it saves them money – and in recent years people like April Bloomfield and Hugh Fearnley Whittingstall have shared dishes such as Carrot top pesto and Waste-not soup, which sit alongside the likes of Hunt’s chimichurri sauce made with beetroot leaves, carrot tops or radish leaves. Alongside eating up the whole of your greens, Hunt promotes eating a plant-based diet in general. “Cooking your own beans, pulses and grains from scratch is one of the most easy, rewarding, cost-effective, nutritious things you can do for yourself and your diet”, he says. A 500g bag of dried chickpeas provides the basis of 10-12 portions of food and costs a little over £1. Cook the pulses in bulk and store them in the fridge (Chandler keeps them for up to 5 days), or freeze in batches to use as needed as a cost- and energy-efficient method. She favours fat, salt and spices as ways to transform your pot of pulses into bean feasts. “Never leave out citrus squeezed on at the end”, she says. “They scream for acidity and the vitamin C helps you to absorb the iron from them”. If using tinned beans, warm them up in a pan with oil or other fat before using them, she advises. You can find easy, cheap recipes for lentils and beans, including some from Chandler, on BBC Food. The British Dal Festival is another good source of recipes and pulse information. Affordable local https://ichef.bbci.co.uk/images/ic/480xn/p096q1cy.jpg Canny local shopping can cut costs for seasonal veg and fruit. Local food sales went up in the first lockdown, as people turned to trusted and adaptable suppliers who were close by. Buying directly from local producers can lower costs by cutting out the middle-man, especially on food such as organic vegetables and high-welfare meat, and means more of the retail pound goes to the producer. The produce won’t necessarily be cheap, but it can promote farming that’s good for the planet and provide a broader range of shopping options for your community. Open Food Network (OFN) is an online platform that helps local sales to be easier for producers, small and large, making high-quality local food more accessible and affordable. Businesses can sell directly via the site or through food hubs – around 50 so far – that gather local foods together for easier distribution.These hubs often spawn other projects to make eating sustainably more accessible, such as inexpensive cooking classes (using up gluts) and voucher schemes for low-income households. They also enable a rich variety of producers to survive and thrive, encouraging sustainable farming and a viable local food system. One hub, Tamar Grow Local, now in its twelfth year, runs an online farmer’s market through OFN and has a network of 60-70 producers taking just-picked, good-value produce into its community. Veg is picked to order, just before delivery. Such freshness means it lasts longer, so you are likely to waste less. “Small scale farmers can do a good job for the environment”, says Rachael Forster of Tamar Grow Local. Around 85p in every £1 spent goes directly to the producers. “There’s a need for people to afford food and find how to support producers. By purchasing from them you have a positive result for the local economy.” Saving carbon isn’t only a question of careful budgeting. It’s also about choosing how and where to spend your cash. Chief executive of OFN Lynne Davis says good local food has many values and offers an alternative to the large-scale industrial food system. “We need to be diverse, not just in our farms and fields, but in our economy,” she says. “We can count carbon ’til the cows come home, but it’s also about how much vibrant and diverse life we can get into our world.”
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"content": "by Hattie Ellis Sustainable food is often perceived to be more expensive. The UK has pledged to slash greenhouse gas emissions to combat the climate crisis, and around a fifth of these come from food. How do we make progress when cash is tight? Can you save money and the planet? https://ichef.bbci.co.uk/images/ic/480xn/p096p770.jpg Does eating sustainably have to be expensive? First of all, what does it meant to eat sustainably? The WWF Livewell diet offers a broad set of principles: eat more plants (enjoy vegetables and wholegrains); eat a variety of foods (have a colourful plate); waste less food; and moderate red and white meat consumption – you don’t need to cut it out but also enjoy other sources of proteins such as peas, beans and nuts. They advise buying food with a credible certified standard, such as fair trade and free-range, keeping sweet snacks and processed foods to a minimum, and avoiding sugary drinks. In theory, a sustainable diet could save money, as it is more careful of resources, with less waste and a lighter footprint on the planet, for example by swapping out some meat and fish for cheaper plant protein sources such as beans. On the other hand, fresh produce can be more expensive than ultra-processed industrial food, if more nutritious. Small adjustments for big gains https://ichef.bbci.co.uk/images/ic/480xn/p096p7h3.jpg Plenty of veg and fibre makes you feel full when you eat a sufficient but moderate amount of pricey protein. Green meals are possible at all income levels, according to a 2019 study that went into the detail of the daily diets of more than 5,000 UK households with different incomes and the changes they could make to eat an affordable sustainable diet. “There are lots of routes and you can make it convenient and work for you”, says lead author Christian Reynolds of the Centre for Food Policy, City University, London. “It’s about rebalancing – eating what’s in your kitchen but changing the amounts.” For example, some households could eat less of more carbon-heavy and costly foods, such as dairy, while others could save money and cut carbon by eating more vegetables and reducing their intake of meat. In terms of eating more veg, you can stick with the ones you know and love if you wish, says Reynolds, but have bigger portions so you feel full, rather than noticing a smaller amount of protein on your plate. Tinned and frozen fruit and veg are fine in terms of sustainability, with energy-efficient supply chains making them good green options. Cooking can save cash and carbon https://ichef.bbci.co.uk/images/ic/480xn/p096p7pl.jpg Easy cooking hacks, such as putting lids on pans, save energy and money. Hack your usual recipes to make a difference by using less energy, saving money at the same time. Microwaves are not just efficient at reheating; they are also good for cooking a wide range of foods, including vegetables and fish. Around 60 percent of the environmental impact of a baked potato comes from cooking it in an oven, according to a recent paper in Nature showing the carbon-cost of various ways of cooking the same foods. Instead, ping your spud in a microwave, then grill it for a couple of minutes on each side to get some of that baked potato character and aroma (I was sceptical – but it works!). You can find more microwave tips on BBC Food. Sustainable cooking is not a question of one-size-fits-all, says Reynolds. “It depends your lifestyle”, he explains. “Using an oven for one is horrendously inefficient, but cooking for four, plus leftovers to microwave, makes it more reasonable.” Whilst slow-cookers and pressure cookers do save energy, you don’t need to buy kit to cook green, he says. But the single most eco-effective change you can make to the kitchen is to switch your energy supplier to one based on renewable energy, he advises. That might not be cheaper, but the more people who do, the more prices will go down. Use your storecupboard better by mastering a useful set of dishes that can be adapted to use up what you have, rather than going out specially to buy lots of ingredients for one recipe, says Catherine Maxwell of ABC Cook (Anybody Can Cook), an organisation that shows a wide range of groups – parents with toddlers, families on tight budgets, the visually impaired – how quick, easy and cheap it is to feed yourself and a household. “Fish cakes can use all kinds of leftovers”, she says, such as potato and other vegetables. “If you’re making a bolognaise, you can chuck in half a head of broccoli that’s looking a bit pathetic in the fridge. Just because it isn’t in the recipe doesn’t mean you’re going to ruin it.” Less waste = lower costs https://ichef.bbci.co.uk/images/ic/480xn/p096p7xh.jpg Measure your portions with scales or cups for a careful and cost-effective use of ingredients without food waste. The most obvious way to save money and lower your carbon footprint is to waste less. Whilst progress has been made on this front, Sarah Clayton of Love Food Hate Waste says UK households could still collectively save 4.5 million tonnes of food a year. “We’re not talking egg shells or chicken bones”, she explains. “We mean the last few bites from your plate that you couldn’t quite manage, or your bread crusts, or potato peelings – all stuff that could have been transformed into something delicious.” Those 4.5 million tonnes are enough to fill 38 million wheelie bins, or 90 Royal Albert Halls. “It’s a lot, but we have the power to change this”, she continues. A family of four can save £60 a month by doing the right things, according to the campaign’s calculations. The Love Food Hate Waste website has sections on portion sizes, storing food well and recipes for leftovers. Its ‘Six life hacks to help on a zero-waste journey’ include how to lower energy bills simply by putting a lid on your saucepan – saving about 3 percent of energy per pan – and how to freeze greens before they reach the chuck-away stage. A big saving can be made by simply having your fridge at the correct temperature. The average UK fridge is set at 7°C when it should be 5°C, resulting in expensive waste of ingredients such as milk and salads. Chill the Fridge shows how to adjust the temperature of different models of fridge and how to use it better so food lasts longer. You can find more tips for cutting food waste and using up leftovers on BBC Food. Explore beans and greens Shopping seasonally makes a difference to cost when it comes to veg. What’s more, you can save money and carbon by using the whole plant. Sustainable chef Tom Hunt uses tops, tails, peelings and cores in his Root to Fruit recipes to save 15-70 percent of the value of your produce. Bean queen Jenny Chandler has tips for practical and delicious recipes using pulses (lentils, beans and peas) – which have an especially low carbon-footprint, enriching the soil with nitrogen, and are light on precious water resources. The most basic dal costs around 30p per portion, she says, with garlic and ginger put in the pot with the red split lentils, and some sizzled spices and onion added at the end. Chefs and cooks can be experts at no-waste cooking – it saves them money – and in recent years people like April Bloomfield and Hugh Fearnley Whittingstall have shared dishes such as Carrot top pesto and Waste-not soup, which sit alongside the likes of Hunt’s chimichurri sauce made with beetroot leaves, carrot tops or radish leaves. Alongside eating up the whole of your greens, Hunt promotes eating a plant-based diet in general. “Cooking your own beans, pulses and grains from scratch is one of the most easy, rewarding, cost-effective, nutritious things you can do for yourself and your diet”, he says. A 500g bag of dried chickpeas provides the basis of 10-12 portions of food and costs a little over £1. Cook the pulses in bulk and store them in the fridge (Chandler keeps them for up to 5 days), or freeze in batches to use as needed as a cost- and energy-efficient method. She favours fat, salt and spices as ways to transform your pot of pulses into bean feasts. “Never leave out citrus squeezed on at the end”, she says. “They scream for acidity and the vitamin C helps you to absorb the iron from them”. If using tinned beans, warm them up in a pan with oil or other fat before using them, she advises. You can find easy, cheap recipes for lentils and beans, including some from Chandler, on BBC Food. The British Dal Festival is another good source of recipes and pulse information. Affordable local https://ichef.bbci.co.uk/images/ic/480xn/p096q1cy.jpg Canny local shopping can cut costs for seasonal veg and fruit. Local food sales went up in the first lockdown, as people turned to trusted and adaptable suppliers who were close by. Buying directly from local producers can lower costs by cutting out the middle-man, especially on food such as organic vegetables and high-welfare meat, and means more of the retail pound goes to the producer. The produce won’t necessarily be cheap, but it can promote farming that’s good for the planet and provide a broader range of shopping options for your community. Open Food Network (OFN) is an online platform that helps local sales to be easier for producers, small and large, making high-quality local food more accessible and affordable. Businesses can sell directly via the site or through food hubs – around 50 so far – that gather local foods together for easier distribution.These hubs often spawn other projects to make eating sustainably more accessible, such as inexpensive cooking classes (using up gluts) and voucher schemes for low-income households. They also enable a rich variety of producers to survive and thrive, encouraging sustainable farming and a viable local food system. One hub, Tamar Grow Local, now in its twelfth year, runs an online farmer’s market through OFN and has a network of 60-70 producers taking just-picked, good-value produce into its community. Veg is picked to order, just before delivery. Such freshness means it lasts longer, so you are likely to waste less. “Small scale farmers can do a good job for the environment”, says Rachael Forster of Tamar Grow Local. Around 85p in every £1 spent goes directly to the producers. “There’s a need for people to afford food and find how to support producers. By purchasing from them you have a positive result for the local economy.” Saving carbon isn’t only a question of careful budgeting. It’s also about choosing how and where to spend your cash. Chief executive of OFN Lynne Davis says good local food has many values and offers an alternative to the large-scale industrial food system. “We need to be diverse, not just in our farms and fields, but in our economy,” she says. “We can count carbon ’til the cows come home, but it’s also about how much vibrant and diverse life we can get into our world.”"
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How do supermarkets tempt you to spend more money?
When supermarkets first opened in the UK people were afraid to pick up items and put them in their trolley for fear of being told off. Now we have the opposite problem; we can’t stop ourselves from picking stuff up. The average UK shopper makes 221 trips to the supermarket every year, giving us ample opportunity to buy food we don't need, but why do we do this? To understand, you must step into the meticulously managed marketing zone that is a supermarket, where millions have been invested into figuring out how to get you to buy more. It's all in the layout https://ichef.bbci.co.uk/images/ic/480xn/p0742jdh.png The layout of a supermarket can encourage extra purchases. Have you ever stood in a queue at the till when a chocolate bar started sweetly calling your name? Some supermarkets place sweet treats and magazines at the till to encourage impulse buys. This tactic works particularly well on children who use ‘pester power’. A nationwide survey shows that 83% of parents have been pestered by their children to purchase junk food at supermarket tills and 75% have given in and bought junk food. Looking for essentials like eggs and bread Have you popped to the supermarket to buy a pint of milk and come home with five full carrier bags? Some supermarkets put essentials, such as milk and bread, far away from the entrance. This means you pass countless special offers and tempting displays. The essentials are also placed far away from each other. Sometimes eggs are hidden in store. This egg hunt makes you travel through the supermarket. More time spent in the supermarket equals more time to spend money. https://ichef.bbci.co.uk/images/ic/480xn/p0742rpz.jpg Bargains at aisle ends Promotions and special offers generally take place at the end of aisles as these areas have high visibility. In fact we have become so conditioned to expect bargains at the end of aisles that people are 30% more likely to buy items at the end of the aisle than in the middle. Fruit and vegetables Fresh fruit and vegetables are often at the front of the supermarket. This doesn’t make sense for consumers as these items are likely to get bruised. However, buying healthy foods puts shoppers in a good mood and may make them feel better about buying less healthy foods later on. Pesky pricing strategies We all love a bargain; our brains even experience pleasure at the prospect of a bargain. Data from Kantar Wordpanel suggests that 40% of groceries in the UK are sold on promotion, but are consumers really getting a good deal? https://ichef.bbci.co.uk/images/ic/480xn/p0742jzf.jpg Encouraging multi-buys Paying £4 for two cakes priced at £2 individually is not a bargain, it's just arithmetic. But if the individual price of the cake was increased to £3 before a multi-buy promotion, the £4 price would seem like a sweet deal. Inconsistent unit pricing Supermarkets sometimes show some products in kilograms and others in grams, making it difficult to compare prices. Loss leaders Most consumers only know the price of about 20 essential items, which are referred to as 'known value items'. These items are often sold at a loss. Often other items have high mark-ups. https://ichef.bbci.co.uk/images/ic/480xn/p0742jzf.jpg Supermarket sensations Do supermarkets manipulate our senses to get us to buy more? https://ichef.bbci.co.uk/images/ic/480xn/p07466p1.jpg Smell Smell is strongly linked to memory, making it a potent marketing tool. In supermarkets, smells evoke pleasurable memories, which encourage impulse buys. Smelling freshly baked bread in a supermarket may trigger a memory of a bakery in France – and next thing you know you've bought six croissants. https://ichef.bbci.co.uk/images/ic/480xn/p07466p1.jpg https://ichef.bbci.co.uk/images/ic/480xn/p0746gbh.jpg Sight Supermarkets are a feast for the eyes, with colourful foods and promotions as far as the eye can see. Supermarkets place premium products at eye level. Children’s cereal may be placed on low shelves, at their eye level, leading to them using ‘pester power’ to get their parents to spend more. Studies have shown that if you make eye contact with a character on a cereal box you are more likely to feel connected to the brand and prefer it over other brands. https://ichef.bbci.co.uk/images/ic/480xn/p0742vwn.jpg Sound The music playing in a supermarket could affect your shopping habits. Slow music encourages a person to spend longer in supermarkets, which means they buy more. Some supermarkets use smaller floor tiles in areas with expensive items to give the illusion of fast movement. As you notice the clicking of the trolley wheels becoming faster, you instinctively slow down. Music may also affect what you buy. Studies have shown that when classical music is playing in a wine shop people buy more expensive wine. They also find that French music leads to French wine outselling German wine and vice versa. https://ichef.bbci.co.uk/images/ic/480xn/p0742vwn.jpg https://ichef.bbci.co.uk/images/ic/480xn/p07431vz.jpg Taste Everybody loves free food; research has shown that 75% of people take free samples when offered. Companies also love free samples; this is because they can massively increase sales. Why are free samples so effective? They may be operating at a subconscious level and triggering our deeply embedded instinct for reciprocity. In other words we feel the need to give something back to this smiling person who has just given us free food. Free samples can also pique our appetite, a free bite of chocolate reminds you how good it tastes and encourages you to buy it. Preparing for your shop Prepare yourself for your next trip to the supermarket with our tips and tricks to help make sure you only buy what you need. If you are just going to the supermarket for a few essentials, you do not need a trolley. Studies show that the bigger the trolley you use, the more you buy. Try using a basket if you only need a few items, you are less likely to buy that 5kg bag of rice that's on offer if you have to carry it! Give your trolley a health kick A study from Cornell University showed that to make your trolley healthier you should divide it in two with a scarf or jacket and use one half for fruits, vegetables, dairy and meat. This trick causes people to spend more than twice as much of their budget on fruits and vegetables. The idea is that the partition suggests a social norm that individuals try to meet. https://ichef.bbci.co.uk/images/ic/480xn/p0742wyd.jpg Five tips for spending less in the supermarket Make a list and stick to itHave a budget in mindOnly shop with cashDo not shop when hungryTry online shopping Make a list and stick to it Have a budget in mind Only shop with cash Do not shop when hungry Try online shopping
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"title": "How do supermarkets tempt you to spend more money?",
"content": "When supermarkets first opened in the UK people were afraid to pick up items and put them in their trolley for fear of being told off. Now we have the opposite problem; we can’t stop ourselves from picking stuff up. The average UK shopper makes 221 trips to the supermarket every year, giving us ample opportunity to buy food we don't need, but why do we do this? To understand, you must step into the meticulously managed marketing zone that is a supermarket, where millions have been invested into figuring out how to get you to buy more. It's all in the layout https://ichef.bbci.co.uk/images/ic/480xn/p0742jdh.png The layout of a supermarket can encourage extra purchases. Have you ever stood in a queue at the till when a chocolate bar started sweetly calling your name? Some supermarkets place sweet treats and magazines at the till to encourage impulse buys. This tactic works particularly well on children who use ‘pester power’. A nationwide survey shows that 83% of parents have been pestered by their children to purchase junk food at supermarket tills and 75% have given in and bought junk food. Looking for essentials like eggs and bread Have you popped to the supermarket to buy a pint of milk and come home with five full carrier bags? Some supermarkets put essentials, such as milk and bread, far away from the entrance. This means you pass countless special offers and tempting displays. The essentials are also placed far away from each other. Sometimes eggs are hidden in store. This egg hunt makes you travel through the supermarket. More time spent in the supermarket equals more time to spend money. https://ichef.bbci.co.uk/images/ic/480xn/p0742rpz.jpg Bargains at aisle ends Promotions and special offers generally take place at the end of aisles as these areas have high visibility. In fact we have become so conditioned to expect bargains at the end of aisles that people are 30% more likely to buy items at the end of the aisle than in the middle. Fruit and vegetables Fresh fruit and vegetables are often at the front of the supermarket. This doesn’t make sense for consumers as these items are likely to get bruised. However, buying healthy foods puts shoppers in a good mood and may make them feel better about buying less healthy foods later on. Pesky pricing strategies We all love a bargain; our brains even experience pleasure at the prospect of a bargain. Data from Kantar Wordpanel suggests that 40% of groceries in the UK are sold on promotion, but are consumers really getting a good deal? https://ichef.bbci.co.uk/images/ic/480xn/p0742jzf.jpg Encouraging multi-buys Paying £4 for two cakes priced at £2 individually is not a bargain, it's just arithmetic. But if the individual price of the cake was increased to £3 before a multi-buy promotion, the £4 price would seem like a sweet deal. Inconsistent unit pricing Supermarkets sometimes show some products in kilograms and others in grams, making it difficult to compare prices. Loss leaders Most consumers only know the price of about 20 essential items, which are referred to as 'known value items'. These items are often sold at a loss. Often other items have high mark-ups. https://ichef.bbci.co.uk/images/ic/480xn/p0742jzf.jpg Supermarket sensations Do supermarkets manipulate our senses to get us to buy more? https://ichef.bbci.co.uk/images/ic/480xn/p07466p1.jpg Smell Smell is strongly linked to memory, making it a potent marketing tool. In supermarkets, smells evoke pleasurable memories, which encourage impulse buys. Smelling freshly baked bread in a supermarket may trigger a memory of a bakery in France – and next thing you know you've bought six croissants. https://ichef.bbci.co.uk/images/ic/480xn/p07466p1.jpg https://ichef.bbci.co.uk/images/ic/480xn/p0746gbh.jpg Sight Supermarkets are a feast for the eyes, with colourful foods and promotions as far as the eye can see. Supermarkets place premium products at eye level. Children’s cereal may be placed on low shelves, at their eye level, leading to them using ‘pester power’ to get their parents to spend more. Studies have shown that if you make eye contact with a character on a cereal box you are more likely to feel connected to the brand and prefer it over other brands. https://ichef.bbci.co.uk/images/ic/480xn/p0742vwn.jpg Sound The music playing in a supermarket could affect your shopping habits. Slow music encourages a person to spend longer in supermarkets, which means they buy more. Some supermarkets use smaller floor tiles in areas with expensive items to give the illusion of fast movement. As you notice the clicking of the trolley wheels becoming faster, you instinctively slow down. Music may also affect what you buy. Studies have shown that when classical music is playing in a wine shop people buy more expensive wine. They also find that French music leads to French wine outselling German wine and vice versa. https://ichef.bbci.co.uk/images/ic/480xn/p0742vwn.jpg https://ichef.bbci.co.uk/images/ic/480xn/p07431vz.jpg Taste Everybody loves free food; research has shown that 75% of people take free samples when offered. Companies also love free samples; this is because they can massively increase sales. Why are free samples so effective? They may be operating at a subconscious level and triggering our deeply embedded instinct for reciprocity. In other words we feel the need to give something back to this smiling person who has just given us free food. Free samples can also pique our appetite, a free bite of chocolate reminds you how good it tastes and encourages you to buy it. Preparing for your shop Prepare yourself for your next trip to the supermarket with our tips and tricks to help make sure you only buy what you need. If you are just going to the supermarket for a few essentials, you do not need a trolley. Studies show that the bigger the trolley you use, the more you buy. Try using a basket if you only need a few items, you are less likely to buy that 5kg bag of rice that's on offer if you have to carry it! Give your trolley a health kick A study from Cornell University showed that to make your trolley healthier you should divide it in two with a scarf or jacket and use one half for fruits, vegetables, dairy and meat. This trick causes people to spend more than twice as much of their budget on fruits and vegetables. The idea is that the partition suggests a social norm that individuals try to meet. https://ichef.bbci.co.uk/images/ic/480xn/p0742wyd.jpg Five tips for spending less in the supermarket Make a list and stick to itHave a budget in mindOnly shop with cashDo not shop when hungryTry online shopping Make a list and stick to it Have a budget in mind Only shop with cash Do not shop when hungry Try online shopping"
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How to save money on meat
The perfect storm of global price hikes has seen the cost of meat soar, and options usually considered affordable have been impacted. But whether you eat it regularly or follow a flexitarian diet, there are ways to reduce your spend on meat, as Sue Quinn explains. https://ichef.bbci.co.uk/images/ic/480xn/p0cvnng3.jpg While price hikes have steadied, it’s not long ago we were seeing the cost of food rising at the fastest rate in decades – and we’re still dealing with the fallout now. Meat is often one of the most expensive ingredients we cook with, and with prices climbing ever-higher, it’s on the verge to becoming unaffordable for some households. “The price of meat is rising but there are things you can do to keep costs down,” says Denise Spencer-Walker, a home economist and Food Communications Manager with the Agriculture and Horticulture Development Board (AHDB). “It goes back to knowing which cuts to buy and how to cook them.” Which meats are the cheapest? https://ichef.bbci.co.uk/images/ic/480xn/p0ckpxps.jpg Some references to ‘inexpensive’ cuts of meat in recipes and cookbooks can be misleading. For example, oxtail was once considered cheap, but demand for this previously neglected cut has risen and, therefore, so have prices. But there are reliably inexpensive options that are delicious and nutritious. Not everyone has access to a butcher’s shop, but use one if you can, Spencer-Walker suggests. They sell cuts of meat that aren’t available in supermarkets, and butchers are happy to advise on budget options. “They’ll be able to tell you what the best value cuts are on that day,” Spencer-Walker says. “They’re a wealth of information, they’re trained to help you save money.” Offcuts Look for thin-cut, ‘frying’ or ‘minute’ steaks, which are thin offcuts (5–7mm thick) from different parts of the animal. They’re inexpensive, quick to cook, flavoursome and versatile. Try them in sandwiches loaded with vegetables, cut into thin strips in stir-fries or fajitas, or tossed through salad perhaps bulked out with grains or noodles, to make a complete meal. Braising steak is another offcut but needs to be cooked long and slow, and kept moist, to remain tender. Braising steak is ideal for curries, tagines and stews; use a slow cooker if you have one, as it consumes less electricity than the oven. Pork steaks are a cost-effective option, too. You can make them go further by placing them between two sheets of cling film or greaseproof paper and bashing them out with a heavy rolling pin or pan. Prepared this way for dishes like schnitzel, one pork loin fillet will serve two people. Mince Mince or ground beef is a popular low-cost standby, but prices and quality vary. It’s often made from a range of different cuts and parts of the animal, and the fat content, which is the saturated kind, can vary from five percent to more than 20 percent. Mince with the highest percentage of fat is the cheapest, but the government recommends limiting our intake of saturated fat. So, what’s the best choice? “It’s a moderation game,” says Dr Linia Patel, registered dietitian, and a spokesperson for the British Dietetic Association. “Choose one in the middle, not the leanest and not the fattiest, and then consider what else you can add into the dish to make it more nutritious.” Cheaper versions of dishes like lasagne, cottage pie and meat ragu pasta sauces can be made by swapping out some or all of the mince for plant-based ingredients. Not only does this make them cheaper, but also increases the nutrients. “Extending these dishes with lentils, beans or adding more vegetables is a fantastic way of getting the same important nutrients we get from meat,” Dr Patel says. “It’s also a way of eating more plants, which we know makes us healthier.” Beans and lentils are good substitutions because they add meat-like texture and are loaded with fibre, which most of us should eat more of Dr Patel says. “They also contain other micronutrients like B vitamins.” Spencer-Walker often opts for fatty mince because it’s more flavourful and makes juicy meatballs and burgers that can be dry when made with lean mince. “If it's higher-fat mince you don't need any additional fat if you cook in a really hot non-stick pan or in the oven,” she says. “The fattier mince is almost self-basting.” When browning fatty mince she spoons off most of the fat that renders out. “This reduces your overall fat content, but you still get some of the flavour and moisture from the fat,” she says. Pork is currently the cheapest mince option (just) and Spencer-Walker urges home cooks who might not have considered it before to try it. “Pork mince has been overlooked in the past but that’s starting to change, as savvy shoppers realise it’s cheap.” Beef and lamb mince can easily be swapped for pork in recipes (or use a mixture) and is delicious in pork meatballs, meatloaf, or Chinese dishes such as dumplings or stir-fried noodles. Offal https://ichef.bbci.co.uk/images/ic/480xn/p0ckpyt7.jpg People are put off offal but don't forget it can be used in dishes like pâté Love it or hate it, offal – organ meat including liver, heart, and kidney – is worth considering. Considerably cheaper than muscle meat and widely available in supermarkets, it can be cooked in ways that mellow out the strong, iron-rich flavour some people find off-putting. Eating offal also helps reduce food waste and potentially helps the environment; if more people opted for offal instead of meat, research suggests, fewer animals would need to be reared. Best of all, organ meat is nutrient-dense, so you don’t need to eat a lot to reap the benefits. “Liver, for example is a nutritional powerhouse and almost like nature’s multivitamin,” says Dr Patel, adding it’s particularly rich in iron, vitamins A and B, and other nutrients. If the strong flavour of offal doesn’t appeal Spencer-Walker suggests lamb’s liver over ox, calf, or pig, because it’s milder-tasting. Add small amounts to dishes like pies, sauces, and stews, and/or marinate liver overnight in the fridge with herbs and spices before cooking. Alternatively use it in dishes such as pâté. “Be careful not to overcook liver as it can be tough,” she adds. Sausages Sausages can be inexpensive but, again, quality varies. Spencer-Walker recommends checking the ingredients on the pack and choosing varieties containing at least 60 percent meat. These can be pricier than the cheapest sausages, which are bulked out with rusk and wheat starch, but you can make them stretch further and they’re better for you. “Try taking them out of their skins and using them as you would mince,“ she suggests. “And hunt around, as there are some really good value quality pork sausages out there at the moment.” Because sausages aren’t necessarily nutritious, Dr Patel suggest using them in dishes containing healthy ingredients. “Sausages often contain lots of fat, additives and salt, so rather than having just bangers and mash, make a sausage casserole and add some chickpeas, butter beans or vegetables,” she suggests. “Again, it’s about making meat just part of a main dish and working out ways to add more plant-based ingredients.” Chicken https://ichef.bbci.co.uk/images/ic/480xn/p0ckq3fv.jpg Use every bit of the chicken, including the carcass for chicken stock Chicken is the UK’s favourite meat, but prices are rising, and soon it could cost as much as beef, some supermarkets have warned. But chicken can still be good value. Thighs are generally less expensive than breasts, they’re widely available boneless, and chefs prize them for their superior flavour and juiciness. Dr Patel says that even though chicken thighs are marginally higher in saturated fat than breasts, they contain more iron, so they’re still a good choice. The most cost-effective way to enjoy chicken is to buy one whole and use it for several meals. Leftovers from a roast are easy to use in rice dishes, salads, fillings for baked potatoes, pasta, omelettes, and sandwiches. Cooking the carcass for chicken stock is easy, and this can form the basis of other meals including soup. And rice, legumes and noodles are also delicious simmered in stock instead of water. Originally published July 2022. Updated April 2024.
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"content": "The perfect storm of global price hikes has seen the cost of meat soar, and options usually considered affordable have been impacted. But whether you eat it regularly or follow a flexitarian diet, there are ways to reduce your spend on meat, as Sue Quinn explains. https://ichef.bbci.co.uk/images/ic/480xn/p0cvnng3.jpg While price hikes have steadied, it’s not long ago we were seeing the cost of food rising at the fastest rate in decades – and we’re still dealing with the fallout now. Meat is often one of the most expensive ingredients we cook with, and with prices climbing ever-higher, it’s on the verge to becoming unaffordable for some households. “The price of meat is rising but there are things you can do to keep costs down,” says Denise Spencer-Walker, a home economist and Food Communications Manager with the Agriculture and Horticulture Development Board (AHDB). “It goes back to knowing which cuts to buy and how to cook them.” Which meats are the cheapest? https://ichef.bbci.co.uk/images/ic/480xn/p0ckpxps.jpg Some references to ‘inexpensive’ cuts of meat in recipes and cookbooks can be misleading. For example, oxtail was once considered cheap, but demand for this previously neglected cut has risen and, therefore, so have prices. But there are reliably inexpensive options that are delicious and nutritious. Not everyone has access to a butcher’s shop, but use one if you can, Spencer-Walker suggests. They sell cuts of meat that aren’t available in supermarkets, and butchers are happy to advise on budget options. “They’ll be able to tell you what the best value cuts are on that day,” Spencer-Walker says. “They’re a wealth of information, they’re trained to help you save money.” Offcuts Look for thin-cut, ‘frying’ or ‘minute’ steaks, which are thin offcuts (5–7mm thick) from different parts of the animal. They’re inexpensive, quick to cook, flavoursome and versatile. Try them in sandwiches loaded with vegetables, cut into thin strips in stir-fries or fajitas, or tossed through salad perhaps bulked out with grains or noodles, to make a complete meal. Braising steak is another offcut but needs to be cooked long and slow, and kept moist, to remain tender. Braising steak is ideal for curries, tagines and stews; use a slow cooker if you have one, as it consumes less electricity than the oven. Pork steaks are a cost-effective option, too. You can make them go further by placing them between two sheets of cling film or greaseproof paper and bashing them out with a heavy rolling pin or pan. Prepared this way for dishes like schnitzel, one pork loin fillet will serve two people. Mince Mince or ground beef is a popular low-cost standby, but prices and quality vary. It’s often made from a range of different cuts and parts of the animal, and the fat content, which is the saturated kind, can vary from five percent to more than 20 percent. Mince with the highest percentage of fat is the cheapest, but the government recommends limiting our intake of saturated fat. So, what’s the best choice? “It’s a moderation game,” says Dr Linia Patel, registered dietitian, and a spokesperson for the British Dietetic Association. “Choose one in the middle, not the leanest and not the fattiest, and then consider what else you can add into the dish to make it more nutritious.” Cheaper versions of dishes like lasagne, cottage pie and meat ragu pasta sauces can be made by swapping out some or all of the mince for plant-based ingredients. Not only does this make them cheaper, but also increases the nutrients. “Extending these dishes with lentils, beans or adding more vegetables is a fantastic way of getting the same important nutrients we get from meat,” Dr Patel says. “It’s also a way of eating more plants, which we know makes us healthier.” Beans and lentils are good substitutions because they add meat-like texture and are loaded with fibre, which most of us should eat more of Dr Patel says. “They also contain other micronutrients like B vitamins.” Spencer-Walker often opts for fatty mince because it’s more flavourful and makes juicy meatballs and burgers that can be dry when made with lean mince. “If it's higher-fat mince you don't need any additional fat if you cook in a really hot non-stick pan or in the oven,” she says. “The fattier mince is almost self-basting.” When browning fatty mince she spoons off most of the fat that renders out. “This reduces your overall fat content, but you still get some of the flavour and moisture from the fat,” she says. Pork is currently the cheapest mince option (just) and Spencer-Walker urges home cooks who might not have considered it before to try it. “Pork mince has been overlooked in the past but that’s starting to change, as savvy shoppers realise it’s cheap.” Beef and lamb mince can easily be swapped for pork in recipes (or use a mixture) and is delicious in pork meatballs, meatloaf, or Chinese dishes such as dumplings or stir-fried noodles. Offal https://ichef.bbci.co.uk/images/ic/480xn/p0ckpyt7.jpg People are put off offal but don't forget it can be used in dishes like pâté Love it or hate it, offal – organ meat including liver, heart, and kidney – is worth considering. Considerably cheaper than muscle meat and widely available in supermarkets, it can be cooked in ways that mellow out the strong, iron-rich flavour some people find off-putting. Eating offal also helps reduce food waste and potentially helps the environment; if more people opted for offal instead of meat, research suggests, fewer animals would need to be reared. Best of all, organ meat is nutrient-dense, so you don’t need to eat a lot to reap the benefits. “Liver, for example is a nutritional powerhouse and almost like nature’s multivitamin,” says Dr Patel, adding it’s particularly rich in iron, vitamins A and B, and other nutrients. If the strong flavour of offal doesn’t appeal Spencer-Walker suggests lamb’s liver over ox, calf, or pig, because it’s milder-tasting. Add small amounts to dishes like pies, sauces, and stews, and/or marinate liver overnight in the fridge with herbs and spices before cooking. Alternatively use it in dishes such as pâté. “Be careful not to overcook liver as it can be tough,” she adds. Sausages Sausages can be inexpensive but, again, quality varies. Spencer-Walker recommends checking the ingredients on the pack and choosing varieties containing at least 60 percent meat. These can be pricier than the cheapest sausages, which are bulked out with rusk and wheat starch, but you can make them stretch further and they’re better for you. “Try taking them out of their skins and using them as you would mince,“ she suggests. “And hunt around, as there are some really good value quality pork sausages out there at the moment.” Because sausages aren’t necessarily nutritious, Dr Patel suggest using them in dishes containing healthy ingredients. “Sausages often contain lots of fat, additives and salt, so rather than having just bangers and mash, make a sausage casserole and add some chickpeas, butter beans or vegetables,” she suggests. “Again, it’s about making meat just part of a main dish and working out ways to add more plant-based ingredients.” Chicken https://ichef.bbci.co.uk/images/ic/480xn/p0ckq3fv.jpg Use every bit of the chicken, including the carcass for chicken stock Chicken is the UK’s favourite meat, but prices are rising, and soon it could cost as much as beef, some supermarkets have warned. But chicken can still be good value. Thighs are generally less expensive than breasts, they’re widely available boneless, and chefs prize them for their superior flavour and juiciness. Dr Patel says that even though chicken thighs are marginally higher in saturated fat than breasts, they contain more iron, so they’re still a good choice. The most cost-effective way to enjoy chicken is to buy one whole and use it for several meals. Leftovers from a roast are easy to use in rice dishes, salads, fillings for baked potatoes, pasta, omelettes, and sandwiches. Cooking the carcass for chicken stock is easy, and this can form the basis of other meals including soup. And rice, legumes and noodles are also delicious simmered in stock instead of water. Originally published July 2022. Updated April 2024."
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The snack hack that could save you £400
So you’ve swapped your sugar-laden chocolate bar for a healthier fruit and/or nut option, but at what cost? It’s not uncommon for a single energy bar or ball to cost in the region of £1.80 for 40 grams. If you’re grabbing one as a healthy afternoon snack five days a week, that quickly adds up to £468 a year! The healthy snack bar market is booming. In 2017 it was valued at £365 million, growing by 1.5 percent in a year. This growth is not surprising when you look around the impulse-buy section of supermarkets. Just by the tills, next to the crisps, you’ll often see energy balls, protein bars and ‘raw’ health food bars in their bright packaging. Yes, they are generally better for you than a chocolate bar or a packet of crisps, but can you really afford to spend so much on snacks? Invest in bags of dates, nuts, oats and seeds and in just 10 minutes you could make your own energy balls or raw brownies for as little as 26p for a 40g portion. That could save you just over £400 a year. See our Eat Well For Less video below to find out how to make your own fruit and nut snacks and save cash!
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"title": "The snack hack that could save you £400",
"content": "So you’ve swapped your sugar-laden chocolate bar for a healthier fruit and/or nut option, but at what cost? It’s not uncommon for a single energy bar or ball to cost in the region of £1.80 for 40 grams. If you’re grabbing one as a healthy afternoon snack five days a week, that quickly adds up to £468 a year! The healthy snack bar market is booming. In 2017 it was valued at £365 million, growing by 1.5 percent in a year. This growth is not surprising when you look around the impulse-buy section of supermarkets. Just by the tills, next to the crisps, you’ll often see energy balls, protein bars and ‘raw’ health food bars in their bright packaging. Yes, they are generally better for you than a chocolate bar or a packet of crisps, but can you really afford to spend so much on snacks? Invest in bags of dates, nuts, oats and seeds and in just 10 minutes you could make your own energy balls or raw brownies for as little as 26p for a 40g portion. That could save you just over £400 a year. See our Eat Well For Less video below to find out how to make your own fruit and nut snacks and save cash!"
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How to save £60 a month on your food shop
The average UK family household spends about £60 a month on food that is thrown away, according to food waste campaign group WRAP – that's more than £700 a year. As the cost of food rises and inflation squeezes the household budget, no one can afford to be throwing money away on wasted food. Not only is there a vital cost to save, food waste generates greenhouse gases such as carbon dioxide and methane and increases plastic waste too. If we stopped throwing away food in the UK, it would have the same impact on our carbon footprint as taking one in five cars off the road. We've put together a quick guide to using the UK's most wasted foods. Are you prone to ditching sprouted potatoes, black bananas or pouring away milk that's gone off? With hundreds of recipes to help you use everything you buy, those days are over. Bread – 20 million slices are wasted every day Bread can do two things when past its prime: go stale or go mouldy. Stale bread is fine for making loads of delicious recipes, most simply a quick eggy bread or its classy cousin French toast. Blend stale bread (including crusts) for breadcrumbs. Store a bag in the freezer to dip into for fish cakes, stuffing or potato croquettes. Toast stale bread, drizzled in oil, in the oven to make tasty croûtons to top soup or salads. Treat wraps and pittas in the same way to make excellent healthy crisps and pitta chips. Puddings using stale bread are classic British favourites: queen of puddings, summer pudding and bread pudding. The Food Standards Agency (FSA) recommends against eating mouldy bread. Watch our video for ideas on how to store bread to stave off mould and store your bread correctly. Quick tips for storing bread to last longer, how to revive stale bread or transform it in delicious recipes. Milk – 3.1 million glasses wasted every day If milk smells sour, don’t drink it. It is sometimes drinkable after its use-by date, but it can also go off before the date if it isn't stored properly. If it has gone sour, you can use it in baking as the heat of the oven will kill off potential pathogens. One substitue for buttermilk is to artificially "sour" milk by adding vinegar or lemon juice. No need if you have some milk past its best: use it in buttermilk scones, soda bread or cobbler topping. If you're not getting through the milk in your fridge before it goes off, you can always freeze a bottle of milk. Or check the temperature of your fridge to ensure it's keeping food cold enough. Vegetables Potatoes – 4.4 million wasted every day Potatoes are the most commonly thrown away food in the UK. If they've gone soft, mushy, wrinkly, cracked, green or mouldy, don't eat them. But if they've just started to sprout little shoots, no worries, just chop them off and use them in any of our delicous potato recipes. If you have leftover mash, you can use it in bubble and squeak, fishcakes or potato pancakes. Root vegetables Almost 100 thousand tonnes of carrots are thrown away every year in the UK. If you find you're throwing root veggies away, try making a batch of vegetable soup for lunches. A tray of roast root veg eats well cold and goes in sandwiches, salads and grain bowls. Even the trimmings of your vegetables can be frozen in a bag to make free veg stock. Top tip for reviving carrots: put them in a glass of water in the fridge until they are less shrivelled; they’re not perfect but they’ll be usable again. Fridge vegetables If you’ve got a fridge drawer full of tired veg, fear not. Broccoli, peppers and mushrooms are high on the list of wasted veg, but there are lots of ways to use up odds and ends in our fridge-raid recipes, from saag aloo to savoury pancakes. Don't use vegetables if they become slimy or mouldy. Fresh herbs and spices Chopped herbs don’t last long and if you forget to use them they will become slimy, yellow and unusable. You can freeze herbs, chillies and ginger and then grate, chop or crumble them into your cooking straight from frozen. Meat, including 2.2m slices of ham Chicken, bacon and ham are the most popular meats in the UK and they're also the most wasted. This is where you can really save money on these pricey products by using them to their fullest. If you don't have a definite day you know you'll cook a pack of meat, pop it into the freezer. Check our list of how long foods keep in the freezer to know how much time you've bought yourself. Alternatively, cook that packet of meat straight away and use the leftover cooked meat in lunches over the next three days. Slice cooked chicken into thin strips for quick leftover chicken fajitas or soup or curry – just be sure to heat it right through. Cooked bacon or ham can be added to pea soup, a frittata or pasta. Store cooked meat in sealed boxes in the fridge for 3–4 days, but make sure you refrigerate it immediately and store it away from raw meat to avoid cross-contamination. 86,000 lettuces and 1.2m tomatoes thrown away every day Bagged salad is particularly easy to ignore until it turns to soup, and not the good kind. If the leaves are a little limp you can soak them in cold water for 5-10 minutes and they should crisp up again. Buy sturdier lettuce such as Little Gem or Cos that will last longer. Rocket tends to store well, too and is a key part of our any salad leaf pesto. Tomatoes Tomatoes can easily go mushy and mouldy. Don’t eat a mouldy tomato, but tomatoes that are a little wrinkly are fine to cook. Roast a tray of cherry tomatoes for a tomato risotto or cherry tomato sauce. If you only have a few, add them to a tin of tomatoes in any dish that calls for it. Quick tips for storing your salad veg to last longer, plus ideas for using it up. Fruit, including 920,000 bananas wasted every day British families throw away £80 million worth of bananas every year. Surprisingly, more than 1 in 10 customers say they throw away bananas if there's any green on the skin. Store bananas at room temperature rather than in the fridge. If your bananas are a little soft and brown, peel, slice and freeze them to use in smoothie recipes or instant banana ice-cream. If you're not completely over it, there's always banana bread! Apples – 800,000 apples wasted per day Never eat a mouldy apple, but a wrinkly apple still makes a delicious apple crumble or apple cake. If you don't need the excuse to eat more puddings, stewed apple is delicious for breakfast with yoghurt or porridge. Citrus fruits – 720,000 oranges wasted each day The acid in citrus fruit usually prevents the growth of harmful bacteria, but it won’t stop mould. Throw citrus fruit away if it has started to go mouldy. You can slice and freeze lemons, oranges and limes, then pop straight into drinks. (Frozen grapes, blueberries and strawberries also make great ice-cubes.) Juice oranges for smoothies, slice them into salads and just eat more fruit as a snack or dessert. Storing fruit, other than bananas, in the fridge will help it last longer. If you don't get through fruit fast enough, maybe switch to frozen or tinned fruits that you can eat as you like. Our top tips Plan your meals The number one way to reduce waste is to know what you need (and what you don't) before you buy it. Making a list of recipes you'll cook each day also saves your tired brain one more job at the end of the day. Avoid impulse purchases We're as likely as the next person to make a purchase in the "whoopsie aisle". And multi-buys are so tempting when you think of the savings, but it's no saving if you throw it away. Stick to the plan. Cook it for convenience Cooked food, ready to eat from the fridge, is more convenient and easy to use than raw. Batch cooking meat and vegetables is like a gift to future you. It doesn't have to be a complicated recipe, just giving food a simple roasting will make it ten times more delicious. Do you already have it? Check your fridge and cupboards while making a shopping list - even if it's taking a quick picture of your fridge to take with you. If you already have an ingredient (or the constituent parts), you don't need to buy more. Food Standards Agency advice The FSA advises people "not to eat food that is obviously rotten or containing mould due to potential risks from the mould. This advice is especially important for people in vulnerable groups, which includes children, the elderly, pregnant women and those who have a weakened immune system. It is possible that removing the mould and a significant amount of the surrounding product could remove any unseen toxins that are present, but there is no guarantee that doing so would remove them all." Last reviewed January 2022
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"content": "The average UK family household spends about £60 a month on food that is thrown away, according to food waste campaign group WRAP – that's more than £700 a year. As the cost of food rises and inflation squeezes the household budget, no one can afford to be throwing money away on wasted food. Not only is there a vital cost to save, food waste generates greenhouse gases such as carbon dioxide and methane and increases plastic waste too. If we stopped throwing away food in the UK, it would have the same impact on our carbon footprint as taking one in five cars off the road. We've put together a quick guide to using the UK's most wasted foods. Are you prone to ditching sprouted potatoes, black bananas or pouring away milk that's gone off? With hundreds of recipes to help you use everything you buy, those days are over. Bread – 20 million slices are wasted every day Bread can do two things when past its prime: go stale or go mouldy. Stale bread is fine for making loads of delicious recipes, most simply a quick eggy bread or its classy cousin French toast. Blend stale bread (including crusts) for breadcrumbs. Store a bag in the freezer to dip into for fish cakes, stuffing or potato croquettes. Toast stale bread, drizzled in oil, in the oven to make tasty croûtons to top soup or salads. Treat wraps and pittas in the same way to make excellent healthy crisps and pitta chips. Puddings using stale bread are classic British favourites: queen of puddings, summer pudding and bread pudding. The Food Standards Agency (FSA) recommends against eating mouldy bread. Watch our video for ideas on how to store bread to stave off mould and store your bread correctly. Quick tips for storing bread to last longer, how to revive stale bread or transform it in delicious recipes. Milk – 3.1 million glasses wasted every day If milk smells sour, don’t drink it. It is sometimes drinkable after its use-by date, but it can also go off before the date if it isn't stored properly. If it has gone sour, you can use it in baking as the heat of the oven will kill off potential pathogens. One substitue for buttermilk is to artificially \"sour\" milk by adding vinegar or lemon juice. No need if you have some milk past its best: use it in buttermilk scones, soda bread or cobbler topping. If you're not getting through the milk in your fridge before it goes off, you can always freeze a bottle of milk. Or check the temperature of your fridge to ensure it's keeping food cold enough. Vegetables Potatoes – 4.4 million wasted every day Potatoes are the most commonly thrown away food in the UK. If they've gone soft, mushy, wrinkly, cracked, green or mouldy, don't eat them. But if they've just started to sprout little shoots, no worries, just chop them off and use them in any of our delicous potato recipes. If you have leftover mash, you can use it in bubble and squeak, fishcakes or potato pancakes. Root vegetables Almost 100 thousand tonnes of carrots are thrown away every year in the UK. If you find you're throwing root veggies away, try making a batch of vegetable soup for lunches. A tray of roast root veg eats well cold and goes in sandwiches, salads and grain bowls. Even the trimmings of your vegetables can be frozen in a bag to make free veg stock. Top tip for reviving carrots: put them in a glass of water in the fridge until they are less shrivelled; they’re not perfect but they’ll be usable again. Fridge vegetables If you’ve got a fridge drawer full of tired veg, fear not. Broccoli, peppers and mushrooms are high on the list of wasted veg, but there are lots of ways to use up odds and ends in our fridge-raid recipes, from saag aloo to savoury pancakes. Don't use vegetables if they become slimy or mouldy. Fresh herbs and spices Chopped herbs don’t last long and if you forget to use them they will become slimy, yellow and unusable. You can freeze herbs, chillies and ginger and then grate, chop or crumble them into your cooking straight from frozen. Meat, including 2.2m slices of ham Chicken, bacon and ham are the most popular meats in the UK and they're also the most wasted. This is where you can really save money on these pricey products by using them to their fullest. If you don't have a definite day you know you'll cook a pack of meat, pop it into the freezer. Check our list of how long foods keep in the freezer to know how much time you've bought yourself. Alternatively, cook that packet of meat straight away and use the leftover cooked meat in lunches over the next three days. Slice cooked chicken into thin strips for quick leftover chicken fajitas or soup or curry – just be sure to heat it right through. Cooked bacon or ham can be added to pea soup, a frittata or pasta. Store cooked meat in sealed boxes in the fridge for 3–4 days, but make sure you refrigerate it immediately and store it away from raw meat to avoid cross-contamination. 86,000 lettuces and 1.2m tomatoes thrown away every day Bagged salad is particularly easy to ignore until it turns to soup, and not the good kind. If the leaves are a little limp you can soak them in cold water for 5-10 minutes and they should crisp up again. Buy sturdier lettuce such as Little Gem or Cos that will last longer. Rocket tends to store well, too and is a key part of our any salad leaf pesto. Tomatoes Tomatoes can easily go mushy and mouldy. Don’t eat a mouldy tomato, but tomatoes that are a little wrinkly are fine to cook. Roast a tray of cherry tomatoes for a tomato risotto or cherry tomato sauce. If you only have a few, add them to a tin of tomatoes in any dish that calls for it. Quick tips for storing your salad veg to last longer, plus ideas for using it up. Fruit, including 920,000 bananas wasted every day British families throw away £80 million worth of bananas every year. Surprisingly, more than 1 in 10 customers say they throw away bananas if there's any green on the skin. Store bananas at room temperature rather than in the fridge. If your bananas are a little soft and brown, peel, slice and freeze them to use in smoothie recipes or instant banana ice-cream. If you're not completely over it, there's always banana bread! Apples – 800,000 apples wasted per day Never eat a mouldy apple, but a wrinkly apple still makes a delicious apple crumble or apple cake. If you don't need the excuse to eat more puddings, stewed apple is delicious for breakfast with yoghurt or porridge. Citrus fruits – 720,000 oranges wasted each day The acid in citrus fruit usually prevents the growth of harmful bacteria, but it won’t stop mould. Throw citrus fruit away if it has started to go mouldy. You can slice and freeze lemons, oranges and limes, then pop straight into drinks. (Frozen grapes, blueberries and strawberries also make great ice-cubes.) Juice oranges for smoothies, slice them into salads and just eat more fruit as a snack or dessert. Storing fruit, other than bananas, in the fridge will help it last longer. If you don't get through fruit fast enough, maybe switch to frozen or tinned fruits that you can eat as you like. Our top tips Plan your meals The number one way to reduce waste is to know what you need (and what you don't) before you buy it. Making a list of recipes you'll cook each day also saves your tired brain one more job at the end of the day. Avoid impulse purchases We're as likely as the next person to make a purchase in the \"whoopsie aisle\". And multi-buys are so tempting when you think of the savings, but it's no saving if you throw it away. Stick to the plan. Cook it for convenience Cooked food, ready to eat from the fridge, is more convenient and easy to use than raw. Batch cooking meat and vegetables is like a gift to future you. It doesn't have to be a complicated recipe, just giving food a simple roasting will make it ten times more delicious. Do you already have it? Check your fridge and cupboards while making a shopping list - even if it's taking a quick picture of your fridge to take with you. If you already have an ingredient (or the constituent parts), you don't need to buy more. Food Standards Agency advice The FSA advises people \"not to eat food that is obviously rotten or containing mould due to potential risks from the mould. This advice is especially important for people in vulnerable groups, which includes children, the elderly, pregnant women and those who have a weakened immune system. It is possible that removing the mould and a significant amount of the surrounding product could remove any unseen toxins that are present, but there is no guarantee that doing so would remove them all.\" Last reviewed January 2022"
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How to save money on your plant-based shop
Fancy the idea of doing Veganuary? We’ve looked at how can you eat an exciting and healthy plant-based diet, without breaking the bank. https://ichef.bbci.co.uk/images/ic/480xn/p09zh8hp.jpg Make your own If you’ve recently started eating a more plant-based diet, you could find yourself spending more money than you used to on your weekly shop. The increased interest in plant-based diets has brought a wide range of vegan foods to supermarkets. Specialist products can be sold at a premium and interesting, flavoursome vegan recipes can often require many more ingredients. Cooking from scratch is an exciting journey of discovery and a must for your health and bank account. So where do you start? We’re a recipe website, so of course we’re going to say make your own, but processed food, even if it’s vegan, is still processed food. You’ll find it bulked out with mystery ingredients, salt and sugar. And while ready-made products may offer convenience, and may promise initial savings, in the long run they are usually more expensive than doing it yourself. 50p seitan On TikTok you may have seen this called ‘vegan chicken’, but seitan is its official name and it has being around for a long time (and we mean centuries). It’s also sometimes referred to as wheat meat. Buying seitan in the shops could set you back a few bob, but making it at home is as cheap as a 50p bag of flour. You can make seitan using a product called vital wheat gluten, found in health stores and online, which is flour with the starch removed, leaving behind the gluten. However, you can also use bog-standard plain flour, costing just pennies. To make it, you soak and then wash a ball of dough in the sink. There are a variety of cooking methods from steaming to boiling, frying and baking, but it can be used in stir-fries, for a chicken-breast-style meal, skewers or even as crispy vegan dippers. Click or tap the image below to find out how to make it. Basically free vegan mayonnaise A mayonnaise substitute can be made in 10 seconds with the miracle liquid that is aquafaba. Save the water from a tin of chickpeas (or the water from cooking them yourself) and mix a few tablespoons with oil, salt, vinegar and mustard. It’s basically a free-biproduct, if you use the chickpeas for dinner too. Aquafaba also makes fantastic vegan meringues, thickened icing and binds vegan cookies. Full disclosure – you may need a bit of kit to fully utilise aquafaba. A stick blender is a useful investment, especially one that has a small food processor. Cheap ones have been as low as £10 but spending slightly more ensures you’ll have the horsepower to blend lots of things, not just making mayo. An electric whisk will also save your wrists when whipping up the liquid to make meringues. Perfect additions to your Christmas list! Nifty soy savings Dehydrated soya chunks and mince can be much cheaper than some frozen or fridge-stored proteins. These are often sold in the world foods aisle. These little dried cubes of protein-packed soya need to be boiled in water to rehydrate them. After draining they are brilliant for simmering in curry sauces, stews and soups, when they can absorb flavour from the liquid. You can also marinate the rehydrated cubes and fry them for little flavoursome bites. The variety of tofu you can find outside of mainstream supermarkets is mind-boggling (just check any marinated varieties for fish sauce). Buying plain tofu and marinading it yourself is easy if you’re looking for the lowest price. Silken tofu is very versatile and good for blending into vegan chocolate mousse, making creamy vegan pasta sauce, vegan cheesecake or the famous Sichuan mapo tofu, while firm tofu is better for stir-fries and even burgers. There are some eye-popping prices on yoghurt alternatives. But a humble soy yoghurt is fairly reliably good value in supermarkets. If you’re not a fan of soy yoghurt, you could have a go making your own. Use your preferred milk alternative and some starter culture. After this initial outlay, you may be able to use your own live yoghurt to kick start each batch. But it’s an investment of time and materials as it might take a while to tweak the recipe to your liking. Burgers for bucks Beans and lentils are a vegan’s best friend for providing cheap and filling protein but items such as shop-bought bean burgers can be quite pricey, as you have paid for them to be made and frozen for you. Dried pulses and beans are all within pennies of each other at the big supermarkets. A pack of dried beans or chickpeas will yield roughly double its weight when cooked, so a 500g pack will give you the equivalent of four drained tins. That’s half as cheap as the cheapest tins! If you like the convenience of cooked beans immediately, you can batch cook and freeze cooked beans. They’ll cook from frozen very quickly. Tins are variable in price but are mostly cheap. Bulk buying tins when they’re on offer is a good way to save as they will keep for ages and always come in handy. You can make burgers from any kind of beans and even chickpeas. Jackfruit products have begun appearing on supermarket shelves, and they make a reasonably convincing 'pulled pork' subsitute. It is cheaper to buy it in a tin and make your own meals with it, rather than getting it pre-prepared, but bear in mind that the nutritional content is not comparable to meat. Tofu, however, is packed with protein and is a brilliant source of plant-based nutrition. Firm tofu makes for a brilliant, sturdy burger with bite. Plain tofu doesn't taste of much by itself, but it soaks up all the wonderful flavours and sauces you mix it with. Gaz Oakley's Sriracha tofu burger is heaven on a plate. Cheap and cheesy New vegan cheese alternatives have been rapidly increasing on shop shelves at a variety of price ranges. One way to have a savoury, cheesy flavour on hand in the store cupboard, is to invest in a pot of nutritional yeast. "Nootch" is a deliciously savoury powder that can be mixed with breadcrumbs for crunchy, cheesy toppings or stirred into sauces, vegetables, and soups. The flavour is highly moreish and contains vitamin B12. You can make your own vegan cream cheese by blending nuts, "nootch" and a handful of other ingredients. Straining yoghurt alternatives in a cheesecloth overnight produces a lovely cream cheese-like texture too. A vegan hard cheese that can be sliced or grated can be made at home as well. It may not be much cheaper, but it will taste fresher and you'll know exactly what's in it. Sugar is sugar Agave, maple and other syrups, often used as honey alternatives, can be relatively expensive, so consider whether the job can't be done by a pinch of sugar instead. Of course, if you want maple for its distinctive flavour, there is no real alternative, although brown sugar adds a nice deep flavour too. There's no evidence any sugar is particularly better (or worse) for you than another, so don't fork out for so-called "natural" sugar products. If you need a syrup, simmering standard sugar with a little water will do the trick in some circumstances and stiring in warm spices such as cinnamon or nutmeg is delicious on pancakes too! Know your nuts Nuts are a delicious and healthy plant snack. Nuts in the world foods aisle can be cheaper per 100g than in the baking aisle, but they may come in a larger bag. You can freeze nuts (especially good to do when buying reduced produce, such as after Christmas) to keep them fresh for longer. Unless the recipe you're using is very specific (such as pecan pie), don't be afraid to swap in cheaper nuts in some recipes, such as pesto. Almonds, peanuts and cashews are much cheaper than pecans, pistachios or pine nuts. Chopped mixed nuts are usually the cheapest. Plain nuts are healthier than the sweetened or salted kind, that's not to say you can't enjoy these in moderation, but the unseasoned variety doesn't have to be boring either. Roasted nuts have a richer, stronger flavour, especially almonds, peanuts and hazelnuts. You can also sprinkle over delicious seasons such as chilli powder, cinnamon and even vanilla or almond extracts. Shop around for own-brand 100 percent nut butters to avoid products with added sugar. There are some very cheap ones around as the popularity of this high-protein product grows. Don’t be tempted to bulk buy nut butters as they are generally the same price per 100g and nut butters can go rancid. You can make your own almond butter if you have a sturdy blender and find a good price on whole almonds. Ground flaxseed makes a good egg replacer. But buying ground flaxseed usually more expensive than grinding your own in an electric coffee grinder. Small amounts can be done in a pepper mill if you don’t have a coffee grinder, but a cheap coffee grinder can be around £10 and a pepper mill can be £5. Spices can also be ground in a coffee grinder. *This article was written in October 2021
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"content": "Fancy the idea of doing Veganuary? We’ve looked at how can you eat an exciting and healthy plant-based diet, without breaking the bank. https://ichef.bbci.co.uk/images/ic/480xn/p09zh8hp.jpg Make your own If you’ve recently started eating a more plant-based diet, you could find yourself spending more money than you used to on your weekly shop. The increased interest in plant-based diets has brought a wide range of vegan foods to supermarkets. Specialist products can be sold at a premium and interesting, flavoursome vegan recipes can often require many more ingredients. Cooking from scratch is an exciting journey of discovery and a must for your health and bank account. So where do you start? We’re a recipe website, so of course we’re going to say make your own, but processed food, even if it’s vegan, is still processed food. You’ll find it bulked out with mystery ingredients, salt and sugar. And while ready-made products may offer convenience, and may promise initial savings, in the long run they are usually more expensive than doing it yourself. 50p seitan On TikTok you may have seen this called ‘vegan chicken’, but seitan is its official name and it has being around for a long time (and we mean centuries). It’s also sometimes referred to as wheat meat. Buying seitan in the shops could set you back a few bob, but making it at home is as cheap as a 50p bag of flour. You can make seitan using a product called vital wheat gluten, found in health stores and online, which is flour with the starch removed, leaving behind the gluten. However, you can also use bog-standard plain flour, costing just pennies. To make it, you soak and then wash a ball of dough in the sink. There are a variety of cooking methods from steaming to boiling, frying and baking, but it can be used in stir-fries, for a chicken-breast-style meal, skewers or even as crispy vegan dippers. Click or tap the image below to find out how to make it. Basically free vegan mayonnaise A mayonnaise substitute can be made in 10 seconds with the miracle liquid that is aquafaba. Save the water from a tin of chickpeas (or the water from cooking them yourself) and mix a few tablespoons with oil, salt, vinegar and mustard. It’s basically a free-biproduct, if you use the chickpeas for dinner too. Aquafaba also makes fantastic vegan meringues, thickened icing and binds vegan cookies. Full disclosure – you may need a bit of kit to fully utilise aquafaba. A stick blender is a useful investment, especially one that has a small food processor. Cheap ones have been as low as £10 but spending slightly more ensures you’ll have the horsepower to blend lots of things, not just making mayo. An electric whisk will also save your wrists when whipping up the liquid to make meringues. Perfect additions to your Christmas list! Nifty soy savings Dehydrated soya chunks and mince can be much cheaper than some frozen or fridge-stored proteins. These are often sold in the world foods aisle. These little dried cubes of protein-packed soya need to be boiled in water to rehydrate them. After draining they are brilliant for simmering in curry sauces, stews and soups, when they can absorb flavour from the liquid. You can also marinate the rehydrated cubes and fry them for little flavoursome bites. The variety of tofu you can find outside of mainstream supermarkets is mind-boggling (just check any marinated varieties for fish sauce). Buying plain tofu and marinading it yourself is easy if you’re looking for the lowest price. Silken tofu is very versatile and good for blending into vegan chocolate mousse, making creamy vegan pasta sauce, vegan cheesecake or the famous Sichuan mapo tofu, while firm tofu is better for stir-fries and even burgers. There are some eye-popping prices on yoghurt alternatives. But a humble soy yoghurt is fairly reliably good value in supermarkets. If you’re not a fan of soy yoghurt, you could have a go making your own. Use your preferred milk alternative and some starter culture. After this initial outlay, you may be able to use your own live yoghurt to kick start each batch. But it’s an investment of time and materials as it might take a while to tweak the recipe to your liking. Burgers for bucks Beans and lentils are a vegan’s best friend for providing cheap and filling protein but items such as shop-bought bean burgers can be quite pricey, as you have paid for them to be made and frozen for you. Dried pulses and beans are all within pennies of each other at the big supermarkets. A pack of dried beans or chickpeas will yield roughly double its weight when cooked, so a 500g pack will give you the equivalent of four drained tins. That’s half as cheap as the cheapest tins! If you like the convenience of cooked beans immediately, you can batch cook and freeze cooked beans. They’ll cook from frozen very quickly. Tins are variable in price but are mostly cheap. Bulk buying tins when they’re on offer is a good way to save as they will keep for ages and always come in handy. You can make burgers from any kind of beans and even chickpeas. Jackfruit products have begun appearing on supermarket shelves, and they make a reasonably convincing 'pulled pork' subsitute. It is cheaper to buy it in a tin and make your own meals with it, rather than getting it pre-prepared, but bear in mind that the nutritional content is not comparable to meat. Tofu, however, is packed with protein and is a brilliant source of plant-based nutrition. Firm tofu makes for a brilliant, sturdy burger with bite. Plain tofu doesn't taste of much by itself, but it soaks up all the wonderful flavours and sauces you mix it with. Gaz Oakley's Sriracha tofu burger is heaven on a plate. Cheap and cheesy New vegan cheese alternatives have been rapidly increasing on shop shelves at a variety of price ranges. One way to have a savoury, cheesy flavour on hand in the store cupboard, is to invest in a pot of nutritional yeast. \"Nootch\" is a deliciously savoury powder that can be mixed with breadcrumbs for crunchy, cheesy toppings or stirred into sauces, vegetables, and soups. The flavour is highly moreish and contains vitamin B12. You can make your own vegan cream cheese by blending nuts, \"nootch\" and a handful of other ingredients. Straining yoghurt alternatives in a cheesecloth overnight produces a lovely cream cheese-like texture too. A vegan hard cheese that can be sliced or grated can be made at home as well. It may not be much cheaper, but it will taste fresher and you'll know exactly what's in it. Sugar is sugar Agave, maple and other syrups, often used as honey alternatives, can be relatively expensive, so consider whether the job can't be done by a pinch of sugar instead. Of course, if you want maple for its distinctive flavour, there is no real alternative, although brown sugar adds a nice deep flavour too. There's no evidence any sugar is particularly better (or worse) for you than another, so don't fork out for so-called \"natural\" sugar products. If you need a syrup, simmering standard sugar with a little water will do the trick in some circumstances and stiring in warm spices such as cinnamon or nutmeg is delicious on pancakes too! Know your nuts Nuts are a delicious and healthy plant snack. Nuts in the world foods aisle can be cheaper per 100g than in the baking aisle, but they may come in a larger bag. You can freeze nuts (especially good to do when buying reduced produce, such as after Christmas) to keep them fresh for longer. Unless the recipe you're using is very specific (such as pecan pie), don't be afraid to swap in cheaper nuts in some recipes, such as pesto. Almonds, peanuts and cashews are much cheaper than pecans, pistachios or pine nuts. Chopped mixed nuts are usually the cheapest. Plain nuts are healthier than the sweetened or salted kind, that's not to say you can't enjoy these in moderation, but the unseasoned variety doesn't have to be boring either. Roasted nuts have a richer, stronger flavour, especially almonds, peanuts and hazelnuts. You can also sprinkle over delicious seasons such as chilli powder, cinnamon and even vanilla or almond extracts. Shop around for own-brand 100 percent nut butters to avoid products with added sugar. There are some very cheap ones around as the popularity of this high-protein product grows. Don’t be tempted to bulk buy nut butters as they are generally the same price per 100g and nut butters can go rancid. You can make your own almond butter if you have a sturdy blender and find a good price on whole almonds. Ground flaxseed makes a good egg replacer. But buying ground flaxseed usually more expensive than grinding your own in an electric coffee grinder. Small amounts can be done in a pepper mill if you don’t have a coffee grinder, but a cheap coffee grinder can be around £10 and a pepper mill can be £5. Spices can also be ground in a coffee grinder. *This article was written in October 2021"
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How to eat for less than £2.35 a day
https://ichef.bbci.co.uk/images/ic/480xn/p079f4yk.jpg Saving money on food can be tricky. You might be able to resist the temptation to shop for clothes, tech and entertainment, but you need food to survive. So how can you save cash without compromising on taste, health and portion size? I think I'm a thrifty foodie and I've written about shopping on a budget many times, but could I be smarter with my savings by being even more disciplined about what I eat? I'm following my own advice, without slip-ups, for 7 days, to find out if I could save more money (and time). How will I do it? I've decided to eat the same thing for breakfast every day, in order to save cash by buying in bulk. I'm having porridge with frozen blueberries (44p per portion per day), but if you can afford to stash frozen berries you can mix and match your toppings. For my snack, I'm having a banana every day, because at about 14p each they're nutritious and a cheap way to fill up. But lots of supermarkets have weekly offers on fruit, so you can try other options. I'll also splash out on some tea bags, because I'm not sure I can do this without a cuppa. https://ichef.bbci.co.uk/images/ic/480xn/p0791265.jpg Day 1: £1.81 I cook for 2 (my partner cleans!), so navigating our individual tastes and sticking to the list can be a challenge. We make it out of the shops on budget – £32.78 for the week. Lunch: Baked potato with a small tin of baked beans (56p per portion). Dinner: Tomato baked eggs with garlic bread (67p per portion). Budget tips: Tins are so cheap, especially if you make the most of offers, so keep a good stock of chopped tomatoes for easy dishes. Lots of supermarkets reduce the price of fresh bread at the end of the day, so bag yourself a low-cost loaf, slice it and bake with garlic butter to mop up sauce. https://ichef.bbci.co.uk/images/ic/480xn/p078v7s5.jpg Day 2: £1.76 To my surprise, I'm fine with having the same breakfast I had yesterday – it makes mornings easy! I microwave last night’s dinner for lunch, and even though the egg is pretty over-cooked by this point, it still tastes nice. Luckily we both have access to a microwave at work; if you don't, you'll have to choose meals that are safe to eat cold, such as pasta and rice salads. But the evening is a test of self-restraint. My friends order a delicious Indian takeaway. They have poppadums… and naans… AND DIPS! Any other day, my pasta with pesto from a jar (shock horror) and budget-friendly frozen peas, kale and cherry tomatoes might hit the spot, but in hindsight I should have made a curry instead. If you can’t take it (away), make it. Dinner: Pesto pasta with greens (51p per portion). Budget tips: Ah, economical spaghetti, how we love you… quick to cook and easy to make interesting! Day 3: £1.86 Not acting on cravings is tough. Most of the time my job requires me to think about food, so it’s hard not to be swayed off course. I start to crave rice pudding (this one)! For dinner, I raid the cupboard again for my trusty chopped tomatoes, as well as tinned kidney beans and butter beans, and make a sausage and bean stew. Dinner: Sausage and bean stew (77p per portion). Budget tips: Paprika and crushed chillies are great ways to give a sauce a kick, and they don't cost much. British potatoes and sausages can be cheap and filling, so you can't go wrong. Veggie sausages would work just as well in this stew. Day 4: £2.01 Last night's stew microwaves like a dream for lunch and keeps me full until dinner. That's when the trouble starts. I've come to realise how much time I spend deciding what to eat for every meal… and I really miss it! It's been a rainy week, and instead of planning my choice of dinner I'm watching TV with the cat. Dinner: Minestrone soup (66p per portion). Budget tips: Soups are a bargain and a fantastic way to use pretty much any vegetable. Adding broken up spaghetti and tinned beans is a cheap way to bulk it out. Day 5: £1.79 Sugar cravings are kicking in. I'm not sure if it's the salty stock or spicy curry powder in my dinner (or my imminent cold), but I really want dessert! I avoid stepping into a supermarket by eating my day six blueberries as a dessert, thereby forfeiting my breakfast topping. Dinner: Curry-spiced rice (55p per portion). Budget tips: Rice is a super-saver's dream. It's cheap and a little goes a long way. Pair it up with eggs and inexpensive veg, such as carrots and broccoli, for a delicious and filling meal. There are so many ways to flavour rice: soy sauce, chillies, garlic and ginger, for instance. I went for a simple tablespoon of curry powder – no fuss nor frills, but delicious. Day 6: £2.03 The lack of blueberries in my porridge is evident and I have to restrain myself from topping my porridge with peanut butter (which I can't afford to add to my food bill). I take yesterday's curried rice from the fridge to eat it cold on my cycling trip, and it is pleasant enough, but I miss all the little extras and toppings that make a curry great. Dinner: Chickpea and coconut curry with rice (88p per portion). Budget tips: Tinned chickpeas are a cheap, easy and delicious source of protein. You can buy them dried for an even bigger saving, but you will need to soak them overnight before cooking. Day 7: £2.58 I wake up SO excited because it's Sunday and I've allowed myself an epic breakfast: 2 fried eggs with wilted spinach in a toasted sandwich. The only thing that would make it better is Sriracha, but I don't mind much. It's banging and I'm stuffed. I eat dinner ridiculously early, something I come to regret when I desperately want a snack and I've already eaten my daily banana. I eat another piece of chicken, betraying my future self. Breakfast: Spinach and egg sandwich (64p per portion). Dinner: Chicken, veg and potato traybake (92p per portion) Budget tips: An egg is one of the cheapest (and most delicious) ways to fill up on protein, and if you're more restrained than me you can stick to just 1 per meal! How did I do it? I planned meals like a pro, made a shopping list and stuck to it ruthlessly. I ate leftovers for lunch by doubling the amount I cooked for dinner (a couple spending £5 each on ready-made lunches every day splash out more than £2,000 a year!). I bought frozen, dried and tinned foods – the golden children of super-savers. Each of the dinners cost less than £1 per portion. Despite eating the same breakfast every day, my diet was varied because my evening meals mostly used different ingredients. But planning your cooking like this takes real motivation – as does sticking to the plan. If I'd given into my cravings (the rice pudding, peanut butter and some chocolate biscuits I neglected to mention) I'd have spent about £4 more, which doesn't sound like much, but would add up to more than £200 a year. I avoided using the spices, herbs, pasta shapes, types of rice and sauces in my cupboard, but if you plan your shopping budget over a longer period than a week, you can vary your cooking more. My meal cost only added up to £26.72, because the ingredients I had left over at the end of the week cost £6.06, so I actually averaged under £2 per person per day. My top tip is to never deviate from your plan, no matter how much you want to. I purchased all the food from a budget supermarket in April 2019. I didn't use any promotional offers or reductions. It's important to remember that prices in supermarkets vary dramatically and even the same supermarket will change prices.
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"content": "https://ichef.bbci.co.uk/images/ic/480xn/p079f4yk.jpg Saving money on food can be tricky. You might be able to resist the temptation to shop for clothes, tech and entertainment, but you need food to survive. So how can you save cash without compromising on taste, health and portion size? I think I'm a thrifty foodie and I've written about shopping on a budget many times, but could I be smarter with my savings by being even more disciplined about what I eat? I'm following my own advice, without slip-ups, for 7 days, to find out if I could save more money (and time). How will I do it? I've decided to eat the same thing for breakfast every day, in order to save cash by buying in bulk. I'm having porridge with frozen blueberries (44p per portion per day), but if you can afford to stash frozen berries you can mix and match your toppings. For my snack, I'm having a banana every day, because at about 14p each they're nutritious and a cheap way to fill up. But lots of supermarkets have weekly offers on fruit, so you can try other options. I'll also splash out on some tea bags, because I'm not sure I can do this without a cuppa. https://ichef.bbci.co.uk/images/ic/480xn/p0791265.jpg Day 1: £1.81 I cook for 2 (my partner cleans!), so navigating our individual tastes and sticking to the list can be a challenge. We make it out of the shops on budget – £32.78 for the week. Lunch: Baked potato with a small tin of baked beans (56p per portion). Dinner: Tomato baked eggs with garlic bread (67p per portion). Budget tips: Tins are so cheap, especially if you make the most of offers, so keep a good stock of chopped tomatoes for easy dishes. Lots of supermarkets reduce the price of fresh bread at the end of the day, so bag yourself a low-cost loaf, slice it and bake with garlic butter to mop up sauce. https://ichef.bbci.co.uk/images/ic/480xn/p078v7s5.jpg Day 2: £1.76 To my surprise, I'm fine with having the same breakfast I had yesterday – it makes mornings easy! I microwave last night’s dinner for lunch, and even though the egg is pretty over-cooked by this point, it still tastes nice. Luckily we both have access to a microwave at work; if you don't, you'll have to choose meals that are safe to eat cold, such as pasta and rice salads. But the evening is a test of self-restraint. My friends order a delicious Indian takeaway. They have poppadums… and naans… AND DIPS! Any other day, my pasta with pesto from a jar (shock horror) and budget-friendly frozen peas, kale and cherry tomatoes might hit the spot, but in hindsight I should have made a curry instead. If you can’t take it (away), make it. Dinner: Pesto pasta with greens (51p per portion). Budget tips: Ah, economical spaghetti, how we love you… quick to cook and easy to make interesting! Day 3: £1.86 Not acting on cravings is tough. Most of the time my job requires me to think about food, so it’s hard not to be swayed off course. I start to crave rice pudding (this one)! For dinner, I raid the cupboard again for my trusty chopped tomatoes, as well as tinned kidney beans and butter beans, and make a sausage and bean stew. Dinner: Sausage and bean stew (77p per portion). Budget tips: Paprika and crushed chillies are great ways to give a sauce a kick, and they don't cost much. British potatoes and sausages can be cheap and filling, so you can't go wrong. Veggie sausages would work just as well in this stew. Day 4: £2.01 Last night's stew microwaves like a dream for lunch and keeps me full until dinner. That's when the trouble starts. I've come to realise how much time I spend deciding what to eat for every meal… and I really miss it! It's been a rainy week, and instead of planning my choice of dinner I'm watching TV with the cat. Dinner: Minestrone soup (66p per portion). Budget tips: Soups are a bargain and a fantastic way to use pretty much any vegetable. Adding broken up spaghetti and tinned beans is a cheap way to bulk it out. Day 5: £1.79 Sugar cravings are kicking in. I'm not sure if it's the salty stock or spicy curry powder in my dinner (or my imminent cold), but I really want dessert! I avoid stepping into a supermarket by eating my day six blueberries as a dessert, thereby forfeiting my breakfast topping. Dinner: Curry-spiced rice (55p per portion). Budget tips: Rice is a super-saver's dream. It's cheap and a little goes a long way. Pair it up with eggs and inexpensive veg, such as carrots and broccoli, for a delicious and filling meal. There are so many ways to flavour rice: soy sauce, chillies, garlic and ginger, for instance. I went for a simple tablespoon of curry powder – no fuss nor frills, but delicious. Day 6: £2.03 The lack of blueberries in my porridge is evident and I have to restrain myself from topping my porridge with peanut butter (which I can't afford to add to my food bill). I take yesterday's curried rice from the fridge to eat it cold on my cycling trip, and it is pleasant enough, but I miss all the little extras and toppings that make a curry great. Dinner: Chickpea and coconut curry with rice (88p per portion). Budget tips: Tinned chickpeas are a cheap, easy and delicious source of protein. You can buy them dried for an even bigger saving, but you will need to soak them overnight before cooking. Day 7: £2.58 I wake up SO excited because it's Sunday and I've allowed myself an epic breakfast: 2 fried eggs with wilted spinach in a toasted sandwich. The only thing that would make it better is Sriracha, but I don't mind much. It's banging and I'm stuffed. I eat dinner ridiculously early, something I come to regret when I desperately want a snack and I've already eaten my daily banana. I eat another piece of chicken, betraying my future self. Breakfast: Spinach and egg sandwich (64p per portion). Dinner: Chicken, veg and potato traybake (92p per portion) Budget tips: An egg is one of the cheapest (and most delicious) ways to fill up on protein, and if you're more restrained than me you can stick to just 1 per meal! How did I do it? I planned meals like a pro, made a shopping list and stuck to it ruthlessly. I ate leftovers for lunch by doubling the amount I cooked for dinner (a couple spending £5 each on ready-made lunches every day splash out more than £2,000 a year!). I bought frozen, dried and tinned foods – the golden children of super-savers. Each of the dinners cost less than £1 per portion. Despite eating the same breakfast every day, my diet was varied because my evening meals mostly used different ingredients. But planning your cooking like this takes real motivation – as does sticking to the plan. If I'd given into my cravings (the rice pudding, peanut butter and some chocolate biscuits I neglected to mention) I'd have spent about £4 more, which doesn't sound like much, but would add up to more than £200 a year. I avoided using the spices, herbs, pasta shapes, types of rice and sauces in my cupboard, but if you plan your shopping budget over a longer period than a week, you can vary your cooking more. My meal cost only added up to £26.72, because the ingredients I had left over at the end of the week cost £6.06, so I actually averaged under £2 per person per day. My top tip is to never deviate from your plan, no matter how much you want to. I purchased all the food from a budget supermarket in April 2019. I didn't use any promotional offers or reductions. It's important to remember that prices in supermarkets vary dramatically and even the same supermarket will change prices."
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How to step up your cooking right now with foraged food
A new wave of foragers have brought fresh interest in gathering wild ingredients. Videos containing the hashtag ‘foragingtiktok’ have racked up millions of views on TikTok. Many foragers share their tips online, so we asked them what we should be looking for this autumn. Blackberries https://ichef.bbci.co.uk/images/ic/480xn/p09tyqb5.jpg No autumn foraging guide would be complete without blackberries. “They are the perfect place to start”, says forager Fern Freud. Rinse and eat them raw, pop them into your porridge, or make an apple and blackberry crumble. To enjoy them all year, freeze them, make blackberry jam, boil them with sugar and white vinegar to make a vinaigrette for salads, or make blackberry-infused gin or vodka. Look for crab apple trees, wild apples found in woodland and hedgerows, to make hedgerow jam – you can add any wild berries, including blackberries. Elderberries https://ichef.bbci.co.uk/images/ic/480xn/p09tyqh5.jpg The trees that provide elderflowers in summer (hello, elderflower cordial) can also be harvested for their dark, rich berries in autumn. The elder tree is found on the outskirts of woodland, along footpaths and in people’s gardens (but don’t take what’s not yours!). You can spot it because “the leaves always grow in leaflets of two opposite pairs, with one pinnate leaf (a leaf resembling a feather) at the top”, says Freud. “Trees with similar berries have a different leaf pattern”, she adds. Simmer elderberries in a little water with sugar to make cordial or syrup, then shake with ice and vodka to make cocktails. Add them to cooked autumn puds, such as an apple pie or apple crumble. They can also be stewed and served on the side of roast meats, such as duck, pork or game. Chef Galton Blackiston adds them to his venison jus (made from frying venison in oil and butter), but you can make this sauce using any meat. However, elderberries can be toxic when eaten raw. Detaching the berries from their stems can be fiddly, but a good trick is to “freeze them in clusters, then take the berries off with a fork”, says forager from the Isle of Wight, Alex Richards. Rosehips https://ichef.bbci.co.uk/images/ic/480xn/p09tw331.jpg Rosehips are the fruit of wild roses. “The fully red and ripe hips (fruit) of all the species can be used”, says professional forager Fergus Drennan. During the World Wars, many imported fruits and vegetables, such are oranges, were scarce, so rosehip syrup became a popular vitamin C replacement. Children were encouraged to gather rosehips (for reportedly three pennies per pound of produce during World War Two – about 35 pence today) for factories to make the syrup. Rosehips are bright red, often tear-drop-shaped berries. The plant has thorns that “curve back towards the base of the plant”, says Freud. These can be quite large and very sharp, so be careful when picking. Some people grow rosehips in their garden, but wild rosehips can be found in hedgerows from the end of summer through autumn. They are a little fiddly to prepare, as there are scratchy ‘hairs’ on the inside which need to be filtered out of whatever you make as they can cause an irritant reaction. Drennen boils rosehips until soft, mashes them, and strains the liquid through a cloth (you could also use a coffee filter), discarding the flesh. Sloes https://ichef.bbci.co.uk/images/ic/480xn/p09tzkv2.jpg Sloes grow on the blackthorn bush. These dark purple-blue fruits look a little like large blueberries or very small round plums, with a whiteish bloom. As the tree’s name suggests, it has very large, black thorns, so be careful when picking. Depending on when you pick the sloes, the bush may or may not have leaves. “Sloes should be picked after the first frost, but if you want to pick them sooner you can just pop them in the freezer before you use them”, says Richards. Sloe gin is the most popular way to use the berries – it will taste good by this Christmas, but even better by the next. Other sloe recipes include sauces and jellies. Similar to sloes are round wild damsons called bullaces. These are slightly larger than sloes and the bushes don’t have thorns, making them easy to pick. They are much sweeter than sloes, although less interesting and still a little too tart to eat raw. However, cooked as part of hedgerow jelly or in a fruit leather, where you needn’t tediously stone them, they are very handy. Cobnuts Cobnuts are a type of hazelnut grown in the UK. The oval-shaped nut is half-covered by a papery, green husk over its shell. Both this and the shell need to be removed before eating. “When hazelnuts ripen they turn brown, and by that point, the squirrels will have nabbed them all”, says Freud, so “it’s best to pick a handful or two while they’re still slightly green and let them ripen fully at home” – September is the perfect time. Cobnuts can be eaten fresh or roasted in the oven for a deeper flavour. They can be cooked in cobnut cakes and autumn fruit crumbles, or blended with chocolate, sugar and cream to make a nutty chocolate spread. You can swap hazelnuts for cobnuts in any recipe. Store cobnuts in the fridge to preserve them for longer. Sweet chestnuts https://ichef.bbci.co.uk/images/ic/480xn/p09tyqtm.jpg Sweet chestnuts are a renowned autumn and Christmas treat. The shiny nuts are encased in a spiky husk, and you’ll find them scattered around the base of chestnut trees. After a windy night, you are likely to spot a haul, says Megan Howlett, a forager from the South Downs. They are not to be confused with horse chestnut (conkers), which are inedible. The sweet chestnut husk has many more, very fine, spikes than a conker, which has short stumpy spikes. “Tread gently [(wearing shoes)] on the ‘sea urchin’-like burrs to release the nuts”, advises Richards. “November nuts are not worth saving until Christmas – they tend to dry up”, says Howlett, “so roast them and eat them as quickly as possible”, or freeze them for winter. The many dishes you can cook with chestnuts include salads, pies and stuffings. Nettles Nettles have been eaten for centuries. “The best time to pick [nettles] is spring, but they often have a second flush of new growth in the autumn”, says Richards. You can use nettles as you would spinach, for an earthy flavour, cooking them before they wilt. They first need to be de-stung and cleaned, and the easiest way to do this is to blanch them in boiling water for a minute and then rinse them before adding to dishes. Nettle soup is a favourite, and pesto is a great way to preserve any greens. Hugh Fearnley-Whittingstall makes a nettle risotto, but they can also be simply sautéed with garlic for a side. Drennan takes inspiration from chef Giorgio Locatelli, who showed him how to make nettle crisps at a BBC Children In Need event. “Pick the first two pairs of larger leaves from the top of the plant, deep-fry in vegetable oil for about 20 seconds, or until semi-translucent (not browned), transfer to absorbent paper, and sprinkle with salt”, he says. Wear gloves when picking nettles and avoid them if there is a chance they have been sprayed with chemicals, such as by a roadside. Forage responsibly Always be sure you can positively identify any plant before you pick it, and never eat a plant you are unsure of, as some are deadly. Only pick from areas that have a plentiful supply and have not been sprayed with chemicals, and ensure you leave plenty for wildlife. Britain’s wild plants are protected under the 1981 Wildlife and Countryside Act, which makes it illegal to dig up a plant. Check the law before you forage, or take part in a foraging class with an expert. Originally published September 2021. Updated September 2025* Want more? Visit BBC Food on Instagram, Facebook and Pinterest or watch the latest Food TV programmes on BBC iPlayer.
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"content": "A new wave of foragers have brought fresh interest in gathering wild ingredients. Videos containing the hashtag ‘foragingtiktok’ have racked up millions of views on TikTok. Many foragers share their tips online, so we asked them what we should be looking for this autumn. Blackberries https://ichef.bbci.co.uk/images/ic/480xn/p09tyqb5.jpg No autumn foraging guide would be complete without blackberries. “They are the perfect place to start”, says forager Fern Freud. Rinse and eat them raw, pop them into your porridge, or make an apple and blackberry crumble. To enjoy them all year, freeze them, make blackberry jam, boil them with sugar and white vinegar to make a vinaigrette for salads, or make blackberry-infused gin or vodka. Look for crab apple trees, wild apples found in woodland and hedgerows, to make hedgerow jam – you can add any wild berries, including blackberries. Elderberries https://ichef.bbci.co.uk/images/ic/480xn/p09tyqh5.jpg The trees that provide elderflowers in summer (hello, elderflower cordial) can also be harvested for their dark, rich berries in autumn. The elder tree is found on the outskirts of woodland, along footpaths and in people’s gardens (but don’t take what’s not yours!). You can spot it because “the leaves always grow in leaflets of two opposite pairs, with one pinnate leaf (a leaf resembling a feather) at the top”, says Freud. “Trees with similar berries have a different leaf pattern”, she adds. Simmer elderberries in a little water with sugar to make cordial or syrup, then shake with ice and vodka to make cocktails. Add them to cooked autumn puds, such as an apple pie or apple crumble. They can also be stewed and served on the side of roast meats, such as duck, pork or game. Chef Galton Blackiston adds them to his venison jus (made from frying venison in oil and butter), but you can make this sauce using any meat. However, elderberries can be toxic when eaten raw. Detaching the berries from their stems can be fiddly, but a good trick is to “freeze them in clusters, then take the berries off with a fork”, says forager from the Isle of Wight, Alex Richards. Rosehips https://ichef.bbci.co.uk/images/ic/480xn/p09tw331.jpg Rosehips are the fruit of wild roses. “The fully red and ripe hips (fruit) of all the species can be used”, says professional forager Fergus Drennan. During the World Wars, many imported fruits and vegetables, such are oranges, were scarce, so rosehip syrup became a popular vitamin C replacement. Children were encouraged to gather rosehips (for reportedly three pennies per pound of produce during World War Two – about 35 pence today) for factories to make the syrup. Rosehips are bright red, often tear-drop-shaped berries. The plant has thorns that “curve back towards the base of the plant”, says Freud. These can be quite large and very sharp, so be careful when picking. Some people grow rosehips in their garden, but wild rosehips can be found in hedgerows from the end of summer through autumn. They are a little fiddly to prepare, as there are scratchy ‘hairs’ on the inside which need to be filtered out of whatever you make as they can cause an irritant reaction. Drennen boils rosehips until soft, mashes them, and strains the liquid through a cloth (you could also use a coffee filter), discarding the flesh. Sloes https://ichef.bbci.co.uk/images/ic/480xn/p09tzkv2.jpg Sloes grow on the blackthorn bush. These dark purple-blue fruits look a little like large blueberries or very small round plums, with a whiteish bloom. As the tree’s name suggests, it has very large, black thorns, so be careful when picking. Depending on when you pick the sloes, the bush may or may not have leaves. “Sloes should be picked after the first frost, but if you want to pick them sooner you can just pop them in the freezer before you use them”, says Richards. Sloe gin is the most popular way to use the berries – it will taste good by this Christmas, but even better by the next. Other sloe recipes include sauces and jellies. Similar to sloes are round wild damsons called bullaces. These are slightly larger than sloes and the bushes don’t have thorns, making them easy to pick. They are much sweeter than sloes, although less interesting and still a little too tart to eat raw. However, cooked as part of hedgerow jelly or in a fruit leather, where you needn’t tediously stone them, they are very handy. Cobnuts Cobnuts are a type of hazelnut grown in the UK. The oval-shaped nut is half-covered by a papery, green husk over its shell. Both this and the shell need to be removed before eating. “When hazelnuts ripen they turn brown, and by that point, the squirrels will have nabbed them all”, says Freud, so “it’s best to pick a handful or two while they’re still slightly green and let them ripen fully at home” – September is the perfect time. Cobnuts can be eaten fresh or roasted in the oven for a deeper flavour. They can be cooked in cobnut cakes and autumn fruit crumbles, or blended with chocolate, sugar and cream to make a nutty chocolate spread. You can swap hazelnuts for cobnuts in any recipe. Store cobnuts in the fridge to preserve them for longer. Sweet chestnuts https://ichef.bbci.co.uk/images/ic/480xn/p09tyqtm.jpg Sweet chestnuts are a renowned autumn and Christmas treat. The shiny nuts are encased in a spiky husk, and you’ll find them scattered around the base of chestnut trees. After a windy night, you are likely to spot a haul, says Megan Howlett, a forager from the South Downs. They are not to be confused with horse chestnut (conkers), which are inedible. The sweet chestnut husk has many more, very fine, spikes than a conker, which has short stumpy spikes. “Tread gently [(wearing shoes)] on the ‘sea urchin’-like burrs to release the nuts”, advises Richards. “November nuts are not worth saving until Christmas – they tend to dry up”, says Howlett, “so roast them and eat them as quickly as possible”, or freeze them for winter. The many dishes you can cook with chestnuts include salads, pies and stuffings. Nettles Nettles have been eaten for centuries. “The best time to pick [nettles] is spring, but they often have a second flush of new growth in the autumn”, says Richards. You can use nettles as you would spinach, for an earthy flavour, cooking them before they wilt. They first need to be de-stung and cleaned, and the easiest way to do this is to blanch them in boiling water for a minute and then rinse them before adding to dishes. Nettle soup is a favourite, and pesto is a great way to preserve any greens. Hugh Fearnley-Whittingstall makes a nettle risotto, but they can also be simply sautéed with garlic for a side. Drennan takes inspiration from chef Giorgio Locatelli, who showed him how to make nettle crisps at a BBC Children In Need event. “Pick the first two pairs of larger leaves from the top of the plant, deep-fry in vegetable oil for about 20 seconds, or until semi-translucent (not browned), transfer to absorbent paper, and sprinkle with salt”, he says. Wear gloves when picking nettles and avoid them if there is a chance they have been sprayed with chemicals, such as by a roadside. Forage responsibly Always be sure you can positively identify any plant before you pick it, and never eat a plant you are unsure of, as some are deadly. Only pick from areas that have a plentiful supply and have not been sprayed with chemicals, and ensure you leave plenty for wildlife. Britain’s wild plants are protected under the 1981 Wildlife and Countryside Act, which makes it illegal to dig up a plant. Check the law before you forage, or take part in a foraging class with an expert. Originally published September 2021. Updated September 2025* Want more? Visit BBC Food on Instagram, Facebook and Pinterest or watch the latest Food TV programmes on BBC iPlayer."
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Food and drinks to hold on to that holiday feeling
https://ichef.bbci.co.uk/images/ic/480xn/p0jf6l2r.jpg Summer holiday memories are made of meals – morning trips to the bakery, barbecues on the beach, and sipping some mysterious liqueur on a restaurant terrace after dinner. It somehow never tastes as good at home, does it? If you can only dream of escaping to sunnier climes, or have already come back, keep that carefree feeling going well into September with these recipes and tips from the professionals. Cook and eat your way around our most popular destinations with a holiday state of mind. Greece Breakfasts that rival the hotel Start your holiday with a luxurious weekend brunch. The Mediterranean is famous for lavish spreads of savoury and sweet dishes. Greek-Cypriot cook Georgina Hayden recommends strapatsada, a scrambly cousin to shakshuka, with spiced tomato sauce and eggs stirred through, as a great brunch dish. “It is in fact eaten at all times of day, and is even eaten cold,” says Hayden. “Serve as is with toasted pitta, or as part of a larger spread with olives, cucumber batons, radishes and grilled loukaniko (a spiced Greek sausage).” And if you can’t make it to a bakery for tahinopita, a Cypriot sesame-based sweet bread, Hayden uses it as inspiration for an easy tahini French toast recipe. Topped with honey, sesame seeds and whatever fruit you fancy, it’s the complete breakfast package. Have fresh salad with everything Made with a few simple vegetables, olives and feta, the classic Greek salad often doesn’t taste the same without the warmth of the Greek sun. There are some simple ways to ramp up the flavour, though. If it’s not peak tomato season, or if the tomatoes you have are a little less than perfect, salting them in advance helps to draw out excess water and season the tomatoes all the way through. Vaios Salagiannis, head chef at Ampéli, says, “Squeeze all the vegetables together and make the feta crumble, so it combines better. Also, prep the salad two hours before and keep it in the fridge.” Of course there isn’t just one Greek salad, there are hundreds. With fresh vegetables, simple vinaigrette dressings and plenty of herbs, pair any of these with barbecued meats for a taste of island living. Smashed cucumber and feta saladWatermelon and feta saladGreek salad dressing Smashed cucumber and feta salad Watermelon and feta salad Greek salad dressing Italy Channel your inner nonna Good living in Italy is all about taking the time to make food with love, and nothing is more loved than pasta. The recipe couldn’t be simpler, says Giuseppe Cipolla of Vapiano UK. “To make the best homemade pasta, the rule of thumb is one egg to every 100g of flour.” “You can absolutely roll pasta by hand,” says cookbook author Claire Thomson, in our guide to making perfect pasta. “But this will require a certain amount of effort to roll and fold and stretch the pasta…” Well, it will keep the children occupied. “A food processor or mixer to knead the dough, together with a pasta machine to roll and cut the finished dough to size are both useful bits of kit, if pasta making becomes your thing.” With good pasta banked, the sauce can be quick and simple to give that holiday dinner feeling. Classic basil pestoBuddy Oliver’s fresh pasta with spicy tomato sauceRick Stein’s creamy sausage tagliatelle Classic basil pesto Buddy Oliver’s fresh pasta with spicy tomato sauce Rick Stein’s creamy sausage tagliatelle Make time for dessert Like the best holidays, desserts are better if you take your time. Roberta D’Elia, head chef for Pasta Evangelists, says that to make a great tiramisu, you need to get to work two days in advance. “Start by preparing the coffee, preferably with a stove-top coffee maker, and leave it to rest overnight at room temperature in a closed bottle. “The next day, assemble your tiramisu and leave it in the fridge overnight to allow the biscuits to reach the perfect consistency.” France Recreate a patisserie Bringing a French tart to a summer barbecue will instantly elevate your status. Fortunately you don’t have to master the perfect laminated puff pastry to make a beautiful dessert. Even Michel Roux Jr. relies on good quality, all-butter, ready-made puff pastry for his easy French apple tart recipe. Mary Berry skips pastry altogether by making a cake base topped with fruit in a tart tin for her pear and blueberry galette. Or lean into the homemade, thrown-together aesthetic with a free-form blackberry tart that doesn’t even need a tin. A sunny afternoon of picking blackberries is the perfect holiday activity with dessert practically built in. Cook over a fire Marcus Wareing manages to give classic French dishes a holiday makeover by cooking over an open fire. Even boeuf bourguignon is transformed with barbecued chicken with a smoky red wine and mushroom sauce. “My top tip for avoiding the classic British burnt chicken on the barbie is to get lots of good caramelisation on the outside and then move it to a cooler spot away from the direct heat to finish cooking through,” says Wareing. Or pop it into the oven to finish cooking. Grilling peppers and aubergine for a little charring and smoke also makes a ratatouille that has holiday written all over it. Combined with garlicky bean-topped toasts, this summer lunch frankly demands you drink a glass of wine in the afternoon. Spain Keep it chill If we have a late heatwave, embrace the Spanish gazpacho as an alternative to air conditioning. This cold soup is the taste of Spanish summers and Dani Garcia, head chef at BIBO Shoreditch, is a fan of keeping it simple. “The most important trick of the recipe is to not add water, since the tomatoes already provide enough. No bread, no water. And yes, no cucumber!” Nacho del Campo, executive chef at Camino, says choosing the right tomatoes is key. “Use well-matured tomatoes that have never been refrigerated. To get a good balance of sweetness, mix matured tomatoes with cherry tomatoes.” There are plenty of other varieties of Spanish chilled soup: Zena Kamgaing’s take on ajo blanco with cucumber and almonds is just as cooling. Drink something different Spain is famous for its sangria, but the Spanish aren’t locked into a rigid recipe of red wine, citrus and lemonade. Chef Andrea Ravasio says that different fruits like peach and banana are often added in Spain. In summer months, seasonal fruits like melon and red apples work well, too. He also recommends mixing in triple sec or Cointreau alongside the red wine. Ángel León, chef at Gran Meliá Sancti Petri, also encourages sangria-based experimentation. Specifically, when it involves Spain’s other great export, sherry: “Try adding some cream sherry, amontillado or fino.” You can even make a white wine sangria or a non-alcoholic sangria if you’re after something lighter. Originally published August 2025
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"content": "https://ichef.bbci.co.uk/images/ic/480xn/p0jf6l2r.jpg Summer holiday memories are made of meals – morning trips to the bakery, barbecues on the beach, and sipping some mysterious liqueur on a restaurant terrace after dinner. It somehow never tastes as good at home, does it? If you can only dream of escaping to sunnier climes, or have already come back, keep that carefree feeling going well into September with these recipes and tips from the professionals. Cook and eat your way around our most popular destinations with a holiday state of mind. Greece Breakfasts that rival the hotel Start your holiday with a luxurious weekend brunch. The Mediterranean is famous for lavish spreads of savoury and sweet dishes. Greek-Cypriot cook Georgina Hayden recommends strapatsada, a scrambly cousin to shakshuka, with spiced tomato sauce and eggs stirred through, as a great brunch dish. “It is in fact eaten at all times of day, and is even eaten cold,” says Hayden. “Serve as is with toasted pitta, or as part of a larger spread with olives, cucumber batons, radishes and grilled loukaniko (a spiced Greek sausage).” And if you can’t make it to a bakery for tahinopita, a Cypriot sesame-based sweet bread, Hayden uses it as inspiration for an easy tahini French toast recipe. Topped with honey, sesame seeds and whatever fruit you fancy, it’s the complete breakfast package. Have fresh salad with everything Made with a few simple vegetables, olives and feta, the classic Greek salad often doesn’t taste the same without the warmth of the Greek sun. There are some simple ways to ramp up the flavour, though. If it’s not peak tomato season, or if the tomatoes you have are a little less than perfect, salting them in advance helps to draw out excess water and season the tomatoes all the way through. Vaios Salagiannis, head chef at Ampéli, says, “Squeeze all the vegetables together and make the feta crumble, so it combines better. Also, prep the salad two hours before and keep it in the fridge.” Of course there isn’t just one Greek salad, there are hundreds. With fresh vegetables, simple vinaigrette dressings and plenty of herbs, pair any of these with barbecued meats for a taste of island living. Smashed cucumber and feta saladWatermelon and feta saladGreek salad dressing Smashed cucumber and feta salad Watermelon and feta salad Greek salad dressing Italy Channel your inner nonna Good living in Italy is all about taking the time to make food with love, and nothing is more loved than pasta. The recipe couldn’t be simpler, says Giuseppe Cipolla of Vapiano UK. “To make the best homemade pasta, the rule of thumb is one egg to every 100g of flour.” “You can absolutely roll pasta by hand,” says cookbook author Claire Thomson, in our guide to making perfect pasta. “But this will require a certain amount of effort to roll and fold and stretch the pasta…” Well, it will keep the children occupied. “A food processor or mixer to knead the dough, together with a pasta machine to roll and cut the finished dough to size are both useful bits of kit, if pasta making becomes your thing.” With good pasta banked, the sauce can be quick and simple to give that holiday dinner feeling. Classic basil pestoBuddy Oliver’s fresh pasta with spicy tomato sauceRick Stein’s creamy sausage tagliatelle Classic basil pesto Buddy Oliver’s fresh pasta with spicy tomato sauce Rick Stein’s creamy sausage tagliatelle Make time for dessert Like the best holidays, desserts are better if you take your time. Roberta D’Elia, head chef for Pasta Evangelists, says that to make a great tiramisu, you need to get to work two days in advance. “Start by preparing the coffee, preferably with a stove-top coffee maker, and leave it to rest overnight at room temperature in a closed bottle. “The next day, assemble your tiramisu and leave it in the fridge overnight to allow the biscuits to reach the perfect consistency.” France Recreate a patisserie Bringing a French tart to a summer barbecue will instantly elevate your status. Fortunately you don’t have to master the perfect laminated puff pastry to make a beautiful dessert. Even Michel Roux Jr. relies on good quality, all-butter, ready-made puff pastry for his easy French apple tart recipe. Mary Berry skips pastry altogether by making a cake base topped with fruit in a tart tin for her pear and blueberry galette. Or lean into the homemade, thrown-together aesthetic with a free-form blackberry tart that doesn’t even need a tin. A sunny afternoon of picking blackberries is the perfect holiday activity with dessert practically built in. Cook over a fire Marcus Wareing manages to give classic French dishes a holiday makeover by cooking over an open fire. Even boeuf bourguignon is transformed with barbecued chicken with a smoky red wine and mushroom sauce. “My top tip for avoiding the classic British burnt chicken on the barbie is to get lots of good caramelisation on the outside and then move it to a cooler spot away from the direct heat to finish cooking through,” says Wareing. Or pop it into the oven to finish cooking. Grilling peppers and aubergine for a little charring and smoke also makes a ratatouille that has holiday written all over it. Combined with garlicky bean-topped toasts, this summer lunch frankly demands you drink a glass of wine in the afternoon. Spain Keep it chill If we have a late heatwave, embrace the Spanish gazpacho as an alternative to air conditioning. This cold soup is the taste of Spanish summers and Dani Garcia, head chef at BIBO Shoreditch, is a fan of keeping it simple. “The most important trick of the recipe is to not add water, since the tomatoes already provide enough. No bread, no water. And yes, no cucumber!” Nacho del Campo, executive chef at Camino, says choosing the right tomatoes is key. “Use well-matured tomatoes that have never been refrigerated. To get a good balance of sweetness, mix matured tomatoes with cherry tomatoes.” There are plenty of other varieties of Spanish chilled soup: Zena Kamgaing’s take on ajo blanco with cucumber and almonds is just as cooling. Drink something different Spain is famous for its sangria, but the Spanish aren’t locked into a rigid recipe of red wine, citrus and lemonade. Chef Andrea Ravasio says that different fruits like peach and banana are often added in Spain. In summer months, seasonal fruits like melon and red apples work well, too. He also recommends mixing in triple sec or Cointreau alongside the red wine. Ángel León, chef at Gran Meliá Sancti Petri, also encourages sangria-based experimentation. Specifically, when it involves Spain’s other great export, sherry: “Try adding some cream sherry, amontillado or fino.” You can even make a white wine sangria or a non-alcoholic sangria if you’re after something lighter. Originally published August 2025"
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‘I transformed my diet – and became an England rugby player’
https://ichef.bbci.co.uk/images/ic/480xn/p0lyhdck.jpg Hannah Botterman is living her childhood dream – playing the sport she loves for her country and gearing up for the World Cup. It’s not been a straightforward road, though. The Bristol Bears prop knew she needed to commit to some serious lifestyle changes if she were to make it this far. And diet was at the top of the priority list. Leaning on convenience foods Botterman comes from a rugby family: her parents both played, and her dad and auntie were capped for England. From a young age, it was clear she had the potential to follow in their footsteps. So, at 16, she moved out of the family home to go to Hartpury Rugby College. But the training was full-on, with long days spent between the pitch and the gym. While she loved playing the games, the fitness side didn’t excite her. She didn’t go back for her second year and stopped playing altogether, eventually becoming a painter-decorator. Although she’d always enjoyed eating and cooking, Botterman turned to convenience foods for quick and easy fuel. “Before work we’d stop off at a petrol station or shop and I’d get a couple of sausage rolls and probably a ridiculously calorific frappe of some kind.” Then, during the day, Botterman often ate a pasty along with almond fingers – her go-to sweet treat. “I’d eat a whole pack of them like it was nothing. But actually, that’s probably my entire calorie intake for the day – with little nutritional value. “I wasn’t eating to perform. I wasn’t thinking about anything other than what I fancied eating in that moment.” Related stories Baked beans, bao buns and pancakes: How footballers stay fuelled during the Euros‘I’m a sports nutritionist and I want you to fall back in love with carbs’How eating more might improve your exercise performance Baked beans, bao buns and pancakes: How footballers stay fuelled during the Euros Baked beans, bao buns and pancakes: How footballers stay fuelled during the Euros ‘I’m a sports nutritionist and I want you to fall back in love with carbs’ ‘I’m a sports nutritionist and I want you to fall back in love with carbs’ How eating more might improve your exercise performance How eating more might improve your exercise performance Breaking habits It was a text that changed the course of Botterman’s future again. It came from one of her childhood coaches, who was now the head coach for Saracens. “He messaged saying, ‘I know you haven’t played for a little while, but do you want to come down and play some sevens for us? Nothing serious, just social.’ “The social side of rugby has always been a big part of why I love playing. So, I played some sevens for him. “Soon, I was training for the normal squad. I wasn’t in any fit shape to play, but I started to enjoy it again. “I got called up at the end of that first season to England, because there were quite literally no other props in the country! But I still wasn’t fit enough. I knew I had to change my lifestyle.” Morning frappes and sausage rolls became high-protein, carb-rich breakfasts with bagels, eggs and chicken sausages or bacon medallions. Still working as a painter-decorator, Botterman had to find a way to cook and eat homemade meals that worked with her schedule. “I started to meal prep so I could bring food to work that I knew was high in protein but not particularly calorific. Things like salads with protein, and fruit for snacks.” After finishing the day job, she’d head to the gym or to training. A change of mindset This wasn’t the first time Botterman had overhauled her diet so dramatically. “I can become quite obsessive – I’ve crash dieted in my time. There are periods when I’ve categorically not eaten enough and lost a lot of weight very quickly. “I know now that’s not good for my bone and muscle health – and it’s bad for recovery too.” So, she had to unlearn her usual dieting habits and challenge herself to do things differently, not compromising her health for results. “I had to learn that things take a little bit longer to do the right way. “The mix of being more active and eating correctly meant my body composition and my weight changed relatively dramatically. Once I’d lost 5-10 kilos, I started to be able to move around the pitch better. I quickly saw performance benefits. “Muscle development and growth took a bit longer, around six months to a year. I had dropped the weight and felt better for it, but then I needed to change my body composition to have more lean mass as opposed to fat mass.” https://ichef.bbci.co.uk/images/ic/480xn/p0lyhg6v.jpg Hannah Botterman walking out of the tunnel for the World Cup warm-up game vs Spain Slowly, Botterman started to feel stronger and more resilient to injury. And, most importantly, these changes helped her embrace the parts of rugby – training and conditioning – that she’d always disliked. “And yeah, I guess now I’m here,” she says looking at her England Rugby camp surroundings. “The changes haven’t all been physical, though. Because I was feeding my brain what it needed, I started feeling better about myself and had a big shift in mindset.” Fuelling like a pro Luckily for Botterman, she has access to experts who help her make the right decisions, and this is especially important during times of injury or recovery – as well as during intense tournaments like the World Cup. The day before each game will be carb-filled so she has enough energy to perform at her best. Then, on matchdays, it’s still about those carbs, only in smaller portions: “In that pre-match meal I usually have a small bowl of pasta, mainly just to satiate myself.” Post match, the attention turns to protein and getting calories in as quickly as possible. While others tuck into pizza or chicken, Botterman will be sticking to the post-match shakes. “I’ll have a load of adrenaline going around and that makes eating a struggle for me. I’ll drink a milkshake with a decent amount of protein.” The importance of enjoying food While Botterman takes nutrition seriously, she still doesn’t see food solely as fuel. She knows her enjoyment of eating helps her to maintain a positive mentality. “When I was dieting before, there would always be a finish line. So I’d lose weight then go back to how I was. Now, I’m finding ways to enjoy food that are sustainable and help me stay consistent with my fitness.” As well as eating, Botterman gets a kick out of preparing and sharing food – and this feeds positively into her lifestyle. “I really love cooking food for people. Whether it’s feeding friends or making something for special occasions like Christmas. It’s a way of bringing everyone together. And I get a great feeling when people enjoy the food I make. “I like experimenting and learning different cooking techniques. It’s become a big hobby for me.” And if Botterman could have a dream – dare we say match-winning – dinner? “Definitely steak. Cooked medium rare with a creamy mushroom sauce and fries. “I’ve got three puddings that are my absolute favourites. I love Eton mess (no coulis), banoffee pie – with a decent amount of cream – and lemon meringue pie. “Can I have three puddings in this dream meal? That’s what I’d want.” Originally published September 2025 Want more? Visit BBC Food on Instagram, Facebook and Pinterest or watch the latest Food TV programmes on BBC iPlayer.
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"content": "https://ichef.bbci.co.uk/images/ic/480xn/p0lyhdck.jpg Hannah Botterman is living her childhood dream – playing the sport she loves for her country and gearing up for the World Cup. It’s not been a straightforward road, though. The Bristol Bears prop knew she needed to commit to some serious lifestyle changes if she were to make it this far. And diet was at the top of the priority list. Leaning on convenience foods Botterman comes from a rugby family: her parents both played, and her dad and auntie were capped for England. From a young age, it was clear she had the potential to follow in their footsteps. So, at 16, she moved out of the family home to go to Hartpury Rugby College. But the training was full-on, with long days spent between the pitch and the gym. While she loved playing the games, the fitness side didn’t excite her. She didn’t go back for her second year and stopped playing altogether, eventually becoming a painter-decorator. Although she’d always enjoyed eating and cooking, Botterman turned to convenience foods for quick and easy fuel. “Before work we’d stop off at a petrol station or shop and I’d get a couple of sausage rolls and probably a ridiculously calorific frappe of some kind.” Then, during the day, Botterman often ate a pasty along with almond fingers – her go-to sweet treat. “I’d eat a whole pack of them like it was nothing. But actually, that’s probably my entire calorie intake for the day – with little nutritional value. “I wasn’t eating to perform. I wasn’t thinking about anything other than what I fancied eating in that moment.” Related stories Baked beans, bao buns and pancakes: How footballers stay fuelled during the Euros‘I’m a sports nutritionist and I want you to fall back in love with carbs’How eating more might improve your exercise performance Baked beans, bao buns and pancakes: How footballers stay fuelled during the Euros Baked beans, bao buns and pancakes: How footballers stay fuelled during the Euros ‘I’m a sports nutritionist and I want you to fall back in love with carbs’ ‘I’m a sports nutritionist and I want you to fall back in love with carbs’ How eating more might improve your exercise performance How eating more might improve your exercise performance Breaking habits It was a text that changed the course of Botterman’s future again. It came from one of her childhood coaches, who was now the head coach for Saracens. “He messaged saying, ‘I know you haven’t played for a little while, but do you want to come down and play some sevens for us? Nothing serious, just social.’ “The social side of rugby has always been a big part of why I love playing. So, I played some sevens for him. “Soon, I was training for the normal squad. I wasn’t in any fit shape to play, but I started to enjoy it again. “I got called up at the end of that first season to England, because there were quite literally no other props in the country! But I still wasn’t fit enough. I knew I had to change my lifestyle.” Morning frappes and sausage rolls became high-protein, carb-rich breakfasts with bagels, eggs and chicken sausages or bacon medallions. Still working as a painter-decorator, Botterman had to find a way to cook and eat homemade meals that worked with her schedule. “I started to meal prep so I could bring food to work that I knew was high in protein but not particularly calorific. Things like salads with protein, and fruit for snacks.” After finishing the day job, she’d head to the gym or to training. A change of mindset This wasn’t the first time Botterman had overhauled her diet so dramatically. “I can become quite obsessive – I’ve crash dieted in my time. There are periods when I’ve categorically not eaten enough and lost a lot of weight very quickly. “I know now that’s not good for my bone and muscle health – and it’s bad for recovery too.” So, she had to unlearn her usual dieting habits and challenge herself to do things differently, not compromising her health for results. “I had to learn that things take a little bit longer to do the right way. “The mix of being more active and eating correctly meant my body composition and my weight changed relatively dramatically. Once I’d lost 5-10 kilos, I started to be able to move around the pitch better. I quickly saw performance benefits. “Muscle development and growth took a bit longer, around six months to a year. I had dropped the weight and felt better for it, but then I needed to change my body composition to have more lean mass as opposed to fat mass.” https://ichef.bbci.co.uk/images/ic/480xn/p0lyhg6v.jpg Hannah Botterman walking out of the tunnel for the World Cup warm-up game vs Spain Slowly, Botterman started to feel stronger and more resilient to injury. And, most importantly, these changes helped her embrace the parts of rugby – training and conditioning – that she’d always disliked. “And yeah, I guess now I’m here,” she says looking at her England Rugby camp surroundings. “The changes haven’t all been physical, though. Because I was feeding my brain what it needed, I started feeling better about myself and had a big shift in mindset.” Fuelling like a pro Luckily for Botterman, she has access to experts who help her make the right decisions, and this is especially important during times of injury or recovery – as well as during intense tournaments like the World Cup. The day before each game will be carb-filled so she has enough energy to perform at her best. Then, on matchdays, it’s still about those carbs, only in smaller portions: “In that pre-match meal I usually have a small bowl of pasta, mainly just to satiate myself.” Post match, the attention turns to protein and getting calories in as quickly as possible. While others tuck into pizza or chicken, Botterman will be sticking to the post-match shakes. “I’ll have a load of adrenaline going around and that makes eating a struggle for me. I’ll drink a milkshake with a decent amount of protein.” The importance of enjoying food While Botterman takes nutrition seriously, she still doesn’t see food solely as fuel. She knows her enjoyment of eating helps her to maintain a positive mentality. “When I was dieting before, there would always be a finish line. So I’d lose weight then go back to how I was. Now, I’m finding ways to enjoy food that are sustainable and help me stay consistent with my fitness.” As well as eating, Botterman gets a kick out of preparing and sharing food – and this feeds positively into her lifestyle. “I really love cooking food for people. Whether it’s feeding friends or making something for special occasions like Christmas. It’s a way of bringing everyone together. And I get a great feeling when people enjoy the food I make. “I like experimenting and learning different cooking techniques. It’s become a big hobby for me.” And if Botterman could have a dream – dare we say match-winning – dinner? “Definitely steak. Cooked medium rare with a creamy mushroom sauce and fries. “I’ve got three puddings that are my absolute favourites. I love Eton mess (no coulis), banoffee pie – with a decent amount of cream – and lemon meringue pie. “Can I have three puddings in this dream meal? That’s what I’d want.” Originally published September 2025 Want more? Visit BBC Food on Instagram, Facebook and Pinterest or watch the latest Food TV programmes on BBC iPlayer."
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The potato salad update social media is obsessed with
Potato salad is a staple summer side. It's the go-to contribution to any barbecue or picnic, and works a charm in a warm-weather picky tea. Also among its virtues are the effort levels involved (happily low), its portability, and the carby satisfaction it always promises. If you thought it couldn't be improved, we hear you, but we're about to challenge your stance on that. Smashed potato salad From burgers to tacos, it seems everything is being smashed right now on social media. Do it right, and squishing foods to flatten them gives a crispy, caramelised exterior after cooking. Roast potatoes were given the smashed treatment a couple of years ago, and it didn't take long for spatulas to start working the same magic on potato salads. Granted, smashed potato salads are a touch more work than your classic version, but the results speak for themselves. Parboil your potatoes as per (you want the floury kind here, like King Edward or Maris Piper, as opposed to the usual waxy type), then squish them slightly with the flat side of a spatula, drizzle with oil and roast or fry until gloriously crispy and golden. Mix all the usual dressing ingredients together (we're talking mayo, chopped chives, a dash of Dijon, you get the gist) and dollop among the still-warm potatoes. Although you can absolutely eat this one cold, it's best when still warm, seeing as the spuds lose some of that crispness as they cool. Want a more low-maintenance take on potato salad? Here are seven, no less. Simple potato salad This easy creamy potato salad keeps things simple, but is also a good base if you like to freestyle as there's lots of ideas for taking it up a notch. At its heart is a mayonnaise dressing brightened up with a dash of lemon juice. To further lighten the dressing, you could use reduced fat mayonnaise or swap half the mayonnaise for natural yoghurt. Stirring the still-warm potatoes into the dressing helps them take on flavour, but, if you want to cook the potatoes in advance, you can just mix everything together with the cold potatoes. If you use vegan mayonnaise and maple syrup instead of honey, this recipe is also suitable for vegans. Potato salad with bacon Potato queen, Poppy O'Toole, brings us an indulgent potato salad that's packed with bacon flavours. It's fabulous with roast chicken for simple summer dinners or as a showstopper side to take to a barbecue. For something quite fancy, the ingredients list is surprisingly short and easy to shop for. Pancetta or bacon takes centre stage flavour-wise: not only as a crispy garnish, the fat from frying it is also used to give the creamy dressing extra oomph. Chopped spring onions, lemon zest and a dash of vinegar help to balance the richness while keeping things simple. Classic potato salad This recipe is a sophisticated affair with a tarragon and honey dressing topped with buttery toasted walnuts for crunch. If possible, use Jersey Royal potatoes when they're in season as their creamy texture and slightly nutty flavour complements the dressing perfectly. It's much lighter than potato salads made with mayonnaise dressings and the lack of mayo also means it can safely stay out of the fridge for much longer, making it great for party spreads and barbecues. It's also vegetarian (and easily made vegan) which is handy if you are catering for different dietary requirements. German potato salad There are as many ways of making a potato salad in Germany as there are in the UK, but this is the one that has kept its German identity as it’s travelled west. Traditionally the potatoes would be peeled, but feel free to leave the skins on if you're feeling rebellious (or lazy). Peeled potatoes do absorb the flavour of the dressing better though. The dressing is a little different as it includes stock and fried onions, this makes it a little less summery so a great recipe for cooler days and it's especially good with sausages (no surprise considering Germany's love of bratwurst). A good punchy Dijon mustard is required, so if yours is a little underwhelming boost it with a little English mustard. It’s important the potatoes are still warm when dressed, so they can soak up the flavour of the dressing. Don't worry if the potatoes break up a little as this simple dish is about flavour not presentation. Devilled egg potato salad For some people eggs are an essential component of a potato salad, bringing a creamy richness and a boost of protein to an otherwise carby dish. If you are in team egg, this spicy number from Rachel Phipps is a fabulous recipe where the richness of eggs and mayonnaise is balanced with a little chilli and chives. It's a complete meal in itself and great for making ahead. Perfect for packed lunches it's also especially suited to picnics and is just dreamy alongside a sausage roll. Smoked mackerel and roasted new potato salad A Scandinavian-inspired warm potato salad with smoked mackerel, lashings of fresh herbs and pickles. This one is not to be relegated to the supporting role of a side salad; it's a complete meal that's packed with nutritious ingredients. It's a delicious way to get one of your weekly portions of oily fish and as smoked mackerel has a relatively long shelf life, it's a handy recipe to have up your sleeve when you need to buy ingredients for your summer dinners in advance. Sweet potato salad We definitely don't want to malign white potatoes, which have plenty of health benefits to call their own, but sweet potatoes do have the advantage of counting towards your five-a-day. So, if you are looking for something more nutritious for packed lunches, this roasted sweet potato salad is a great option. To boost the nutritional benefits further this recipe is topped with pumpkin seeds, which are a good source of healthy fats, fibre, antioxidants, magnesium and zinc. It's a simple recipe to make in advance and the sweet potatoes could even be roasted in batches if you like to meal prep. To cook, first roast chunks of sweet potatoes tossed in spices and oil (either in the oven or an air fryer). Once they are tender, set aside to cool, then toss with fresh coriander, rocket, spring onions, lime juice and a little fresh chilli, if liked. Some potato salad wisdom Whether you peel the potatoes or not is entirely down to personal preference, but you'll find the dressing adheres to peeled and cut edges better, so there's an advantage to using larger new potatoes (rather than tiny bite-sized ones) and cutting them into smaller pieces after cooking. When boiling or steaming new potatoes whole it can be tricky to know when they are cooked through. The cooking time will vary depending on the variety and size, but a good tip is to boil the potatoes just until ‘knife tender’. This is when you prick a potato with a knife and it falls off when you lift it from the water. If you like to use homemade mayonnaise remember that the raw eggs mean it needs to be kept in the fridge. Commercial mayonnaise is less of a risk, but it will still form an unattractive skin if left in the sun. Originally published July 2024. Updated August 2025 Want more? Visit BBC Food on Instagram, Facebook and Pinterest or watch the latest Food TV programmes on BBC iPlayer.
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"content": "Potato salad is a staple summer side. It's the go-to contribution to any barbecue or picnic, and works a charm in a warm-weather picky tea. Also among its virtues are the effort levels involved (happily low), its portability, and the carby satisfaction it always promises. If you thought it couldn't be improved, we hear you, but we're about to challenge your stance on that. Smashed potato salad From burgers to tacos, it seems everything is being smashed right now on social media. Do it right, and squishing foods to flatten them gives a crispy, caramelised exterior after cooking. Roast potatoes were given the smashed treatment a couple of years ago, and it didn't take long for spatulas to start working the same magic on potato salads. Granted, smashed potato salads are a touch more work than your classic version, but the results speak for themselves. Parboil your potatoes as per (you want the floury kind here, like King Edward or Maris Piper, as opposed to the usual waxy type), then squish them slightly with the flat side of a spatula, drizzle with oil and roast or fry until gloriously crispy and golden. Mix all the usual dressing ingredients together (we're talking mayo, chopped chives, a dash of Dijon, you get the gist) and dollop among the still-warm potatoes. Although you can absolutely eat this one cold, it's best when still warm, seeing as the spuds lose some of that crispness as they cool. Want a more low-maintenance take on potato salad? Here are seven, no less. Simple potato salad This easy creamy potato salad keeps things simple, but is also a good base if you like to freestyle as there's lots of ideas for taking it up a notch. At its heart is a mayonnaise dressing brightened up with a dash of lemon juice. To further lighten the dressing, you could use reduced fat mayonnaise or swap half the mayonnaise for natural yoghurt. Stirring the still-warm potatoes into the dressing helps them take on flavour, but, if you want to cook the potatoes in advance, you can just mix everything together with the cold potatoes. If you use vegan mayonnaise and maple syrup instead of honey, this recipe is also suitable for vegans. Potato salad with bacon Potato queen, Poppy O'Toole, brings us an indulgent potato salad that's packed with bacon flavours. It's fabulous with roast chicken for simple summer dinners or as a showstopper side to take to a barbecue. For something quite fancy, the ingredients list is surprisingly short and easy to shop for. Pancetta or bacon takes centre stage flavour-wise: not only as a crispy garnish, the fat from frying it is also used to give the creamy dressing extra oomph. Chopped spring onions, lemon zest and a dash of vinegar help to balance the richness while keeping things simple. Classic potato salad This recipe is a sophisticated affair with a tarragon and honey dressing topped with buttery toasted walnuts for crunch. If possible, use Jersey Royal potatoes when they're in season as their creamy texture and slightly nutty flavour complements the dressing perfectly. It's much lighter than potato salads made with mayonnaise dressings and the lack of mayo also means it can safely stay out of the fridge for much longer, making it great for party spreads and barbecues. It's also vegetarian (and easily made vegan) which is handy if you are catering for different dietary requirements. German potato salad There are as many ways of making a potato salad in Germany as there are in the UK, but this is the one that has kept its German identity as it’s travelled west. Traditionally the potatoes would be peeled, but feel free to leave the skins on if you're feeling rebellious (or lazy). Peeled potatoes do absorb the flavour of the dressing better though. The dressing is a little different as it includes stock and fried onions, this makes it a little less summery so a great recipe for cooler days and it's especially good with sausages (no surprise considering Germany's love of bratwurst). A good punchy Dijon mustard is required, so if yours is a little underwhelming boost it with a little English mustard. It’s important the potatoes are still warm when dressed, so they can soak up the flavour of the dressing. Don't worry if the potatoes break up a little as this simple dish is about flavour not presentation. Devilled egg potato salad For some people eggs are an essential component of a potato salad, bringing a creamy richness and a boost of protein to an otherwise carby dish. If you are in team egg, this spicy number from Rachel Phipps is a fabulous recipe where the richness of eggs and mayonnaise is balanced with a little chilli and chives. It's a complete meal in itself and great for making ahead. Perfect for packed lunches it's also especially suited to picnics and is just dreamy alongside a sausage roll. Smoked mackerel and roasted new potato salad A Scandinavian-inspired warm potato salad with smoked mackerel, lashings of fresh herbs and pickles. This one is not to be relegated to the supporting role of a side salad; it's a complete meal that's packed with nutritious ingredients. It's a delicious way to get one of your weekly portions of oily fish and as smoked mackerel has a relatively long shelf life, it's a handy recipe to have up your sleeve when you need to buy ingredients for your summer dinners in advance. Sweet potato salad We definitely don't want to malign white potatoes, which have plenty of health benefits to call their own, but sweet potatoes do have the advantage of counting towards your five-a-day. So, if you are looking for something more nutritious for packed lunches, this roasted sweet potato salad is a great option. To boost the nutritional benefits further this recipe is topped with pumpkin seeds, which are a good source of healthy fats, fibre, antioxidants, magnesium and zinc. It's a simple recipe to make in advance and the sweet potatoes could even be roasted in batches if you like to meal prep. To cook, first roast chunks of sweet potatoes tossed in spices and oil (either in the oven or an air fryer). Once they are tender, set aside to cool, then toss with fresh coriander, rocket, spring onions, lime juice and a little fresh chilli, if liked. Some potato salad wisdom Whether you peel the potatoes or not is entirely down to personal preference, but you'll find the dressing adheres to peeled and cut edges better, so there's an advantage to using larger new potatoes (rather than tiny bite-sized ones) and cutting them into smaller pieces after cooking. When boiling or steaming new potatoes whole it can be tricky to know when they are cooked through. The cooking time will vary depending on the variety and size, but a good tip is to boil the potatoes just until ‘knife tender’. This is when you prick a potato with a knife and it falls off when you lift it from the water. If you like to use homemade mayonnaise remember that the raw eggs mean it needs to be kept in the fridge. Commercial mayonnaise is less of a risk, but it will still form an unattractive skin if left in the sun. Originally published July 2024. Updated August 2025 Want more? Visit BBC Food on Instagram, Facebook and Pinterest or watch the latest Food TV programmes on BBC iPlayer."
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What is the Mediterranean diet?
Subject to hundreds of studies over 70 years, the Mediterranean diet is linked with good health time and time again. But what is it? https://ichef.bbci.co.uk/images/ic/480xn/p0bfxggm.jpg It can sometimes feel as though the concept of a ‘healthy diet’ is shifting beneath our feet. What are good fats and bad fats? Should I avoid eating too many carbs? How much protein should I be eating? You may well have come across the Mediterranean diet as a model of a healthy diet, but what is it exactly? The Mediterranean diet is a set of loose principles that represent the traditional diet and lifestyle of those who live around the Mediterranean, in the countries of Greece, France and Italy, for example. This diet typically includes plenty of fruits, vegetables, legumes and pulses, as well as nuts, whole grains, fish, unsaturated fats such as olive oil. It also includes a moderate amount of dairy (cheese and yoghurt mostly) and limited consumption of meat and saturated fat, such as butter. The Mediterranean diet was initially created as a concept by scientists studying the health of people living in southern Europe and whether their diet was an important factor. Over years of study, with mutiple populations in different Mediterranean countries, they noticed that people who conformed more to this traditional diet displayed: better life expectancylower chronic disease rateslower cancer rates andbetter heart health better life expectancy lower chronic disease rates lower cancer rates and better heart health The NHS’s own Eatwell Guide is guided by many of the principles of the Mediterranean diet. However, the National Diet and Nutrition Survey (NDNS) shows that people in the UK tend to fit a diet pattern called the Western diet, with high consumption of red meat, processed food, sugar and saturated fats, and limited amounts of fruit and vegetables. The Western diet is associated with poorer health. So, how can you make your diet more Mediterranean? Fruits, vegetables and carbs Whole fruits and vegetables form the backbone of any healthy diet. The Mediterranean diet involves eating a wide variety of seasonal, fresh fruit and veg – although this can be frozen, tinned or dried. Ideally, fruits and vegetables should be minimally processed whole foods. The NHS Eatwell guide recommends that fruit and vegetables should make up about one third of your diet, which is a solid starting point. Five different fruit and veg each day is a realistic goal, but more is no bad thing. In Mediterranean countries, fruit is often eaten as dessert instead of a sugary treat – one habit worth adopting. Potatoes are also part of the Mediterranean diet, which may surprise some. Potatoes get a bad reputation, as they are not included in our five-a-day and are often fried or processed. But the Mediterranean diet includes about 3-4 portions per week. Eating potatoes with their skins on is a better way to get the fibre and nutrients in potatoes. Carbohydrates, demonised by some, are a big component of the Med diet. In Italy, for example, pasta, bread and rice make up a significant part of the daily diet. Don’t be afraid to base your meals around a starchy carbohydrate, but go for a wide variety of whole grains where possible as they contain more fibre and they’re better for your heart and digestive health. If you find you eat the same carbohydrate for most meals (bread, for instance), try to invest in breads made with different grains such as rye, barley, millet or oats. Why potatoes are better for you than you think Protein in the Mediterranean diet The most prominent source of animal protein is fish, rather than meat. White fish is particularly low in calories while being a good source of protein, and oily fish as previously mentioned is also an important source of healthy omega-3 fatty acids. Poultry and eggs are also eaten a few times a week, though perhaps less often than fish. Dairy products such as yoghurt and cheese are also eaten regularly in moderate portions. But moderate portions can be hard to define and the range of cheeses and yoghurts are vast. The debate continues on whether the saturated fat in dairy is harmful or helpful. The British Dietetic Association recommends choosing low-fat and unsweetened dairy products, and sticking to a 30g portion of cheese per day. Legumes and pulses also make up a big part of the diet and they’re an important source of protein alongside fish. Mediterranean countries are big consumers of beans, chickpeas and lentils. Not only are these nutritional powerhouses, they’re also really cheap and widely available, and very versatile to cook with! What foods are limited? Red meat is high in saturated fats and so, though not completely avoided, tends to be consumed in limited quantities. You can make your diet more Mediterranean by swapping red meat for leaner protein sources such as white fish, as well as pulses and beans. Alcohol is a defining feature of the Mediterranean diet, although it is specific about the quantity and type: 1-2 glasses of red wine, with meals, per day. While this low level of alcohol consumption is linked with lower rates of cardiovascular disease, drinking alcohol moderately can increase the risk of other health problems. It is worth pointing out that any benefits found to heart health from this low level of red wine consumption are lost when we drink more. Ultra-processed food, industrially-produced foods with multiple additives, are consumed in the Western diet in the form of snacks, ready-meals, processed meats, sweets, soft drinks and breakfast cereals. These do not have a place in the Mediterranean diet, though the World Health organisation is reporting that more young people in Mediterranean countries are eating these foods as they adopt a Western diet. It also pays to avoid added sugars where possible. There is no strict rule on this but a Mediterranean diet tends to avoid sweets and sugary foods where at all possible, instead swapping them for fresh and dried fruits. The Mediterranean lifestyle At the foundation of the Mediterranean diet is a whole lifestyle, including time for regular exercise, relaxation and socialising. Try to get outside for a good walk a few times a week, and take some time to enjoy your meals and eat with friends and family. Finding recipes you enjoy cooking and sharing can be one way to wind down. While research continues as to the specific ways the Med diet benefits health, it is the overall pattern of eating and lifestyle that seems to be more important than any single food. The general principle of eating a wide variety of fresh, whole foods allows for specific tastes, seasonal availability and ethical choices to be accommodated. Research is ongoing to apply the same diet principles to countries with different cultural and dietary heritage. Some diets, like the traditional Japanese diet or the New Nordic diet, map well to the principles of the Mediterranean diet, even while containing very different individual foods. If you can follow these guidelines, not only will you eat healthy, you’ll also eat well! Originally published May 2022, updated August 2025
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"content": "Subject to hundreds of studies over 70 years, the Mediterranean diet is linked with good health time and time again. But what is it? https://ichef.bbci.co.uk/images/ic/480xn/p0bfxggm.jpg It can sometimes feel as though the concept of a ‘healthy diet’ is shifting beneath our feet. What are good fats and bad fats? Should I avoid eating too many carbs? How much protein should I be eating? You may well have come across the Mediterranean diet as a model of a healthy diet, but what is it exactly? The Mediterranean diet is a set of loose principles that represent the traditional diet and lifestyle of those who live around the Mediterranean, in the countries of Greece, France and Italy, for example. This diet typically includes plenty of fruits, vegetables, legumes and pulses, as well as nuts, whole grains, fish, unsaturated fats such as olive oil. It also includes a moderate amount of dairy (cheese and yoghurt mostly) and limited consumption of meat and saturated fat, such as butter. The Mediterranean diet was initially created as a concept by scientists studying the health of people living in southern Europe and whether their diet was an important factor. Over years of study, with mutiple populations in different Mediterranean countries, they noticed that people who conformed more to this traditional diet displayed: better life expectancylower chronic disease rateslower cancer rates andbetter heart health better life expectancy lower chronic disease rates lower cancer rates and better heart health The NHS’s own Eatwell Guide is guided by many of the principles of the Mediterranean diet. However, the National Diet and Nutrition Survey (NDNS) shows that people in the UK tend to fit a diet pattern called the Western diet, with high consumption of red meat, processed food, sugar and saturated fats, and limited amounts of fruit and vegetables. The Western diet is associated with poorer health. So, how can you make your diet more Mediterranean? Fruits, vegetables and carbs Whole fruits and vegetables form the backbone of any healthy diet. The Mediterranean diet involves eating a wide variety of seasonal, fresh fruit and veg – although this can be frozen, tinned or dried. Ideally, fruits and vegetables should be minimally processed whole foods. The NHS Eatwell guide recommends that fruit and vegetables should make up about one third of your diet, which is a solid starting point. Five different fruit and veg each day is a realistic goal, but more is no bad thing. In Mediterranean countries, fruit is often eaten as dessert instead of a sugary treat – one habit worth adopting. Potatoes are also part of the Mediterranean diet, which may surprise some. Potatoes get a bad reputation, as they are not included in our five-a-day and are often fried or processed. But the Mediterranean diet includes about 3-4 portions per week. Eating potatoes with their skins on is a better way to get the fibre and nutrients in potatoes. Carbohydrates, demonised by some, are a big component of the Med diet. In Italy, for example, pasta, bread and rice make up a significant part of the daily diet. Don’t be afraid to base your meals around a starchy carbohydrate, but go for a wide variety of whole grains where possible as they contain more fibre and they’re better for your heart and digestive health. If you find you eat the same carbohydrate for most meals (bread, for instance), try to invest in breads made with different grains such as rye, barley, millet or oats. Why potatoes are better for you than you think Protein in the Mediterranean diet The most prominent source of animal protein is fish, rather than meat. White fish is particularly low in calories while being a good source of protein, and oily fish as previously mentioned is also an important source of healthy omega-3 fatty acids. Poultry and eggs are also eaten a few times a week, though perhaps less often than fish. Dairy products such as yoghurt and cheese are also eaten regularly in moderate portions. But moderate portions can be hard to define and the range of cheeses and yoghurts are vast. The debate continues on whether the saturated fat in dairy is harmful or helpful. The British Dietetic Association recommends choosing low-fat and unsweetened dairy products, and sticking to a 30g portion of cheese per day. Legumes and pulses also make up a big part of the diet and they’re an important source of protein alongside fish. Mediterranean countries are big consumers of beans, chickpeas and lentils. Not only are these nutritional powerhouses, they’re also really cheap and widely available, and very versatile to cook with! What foods are limited? Red meat is high in saturated fats and so, though not completely avoided, tends to be consumed in limited quantities. You can make your diet more Mediterranean by swapping red meat for leaner protein sources such as white fish, as well as pulses and beans. Alcohol is a defining feature of the Mediterranean diet, although it is specific about the quantity and type: 1-2 glasses of red wine, with meals, per day. While this low level of alcohol consumption is linked with lower rates of cardiovascular disease, drinking alcohol moderately can increase the risk of other health problems. It is worth pointing out that any benefits found to heart health from this low level of red wine consumption are lost when we drink more. Ultra-processed food, industrially-produced foods with multiple additives, are consumed in the Western diet in the form of snacks, ready-meals, processed meats, sweets, soft drinks and breakfast cereals. These do not have a place in the Mediterranean diet, though the World Health organisation is reporting that more young people in Mediterranean countries are eating these foods as they adopt a Western diet. It also pays to avoid added sugars where possible. There is no strict rule on this but a Mediterranean diet tends to avoid sweets and sugary foods where at all possible, instead swapping them for fresh and dried fruits. The Mediterranean lifestyle At the foundation of the Mediterranean diet is a whole lifestyle, including time for regular exercise, relaxation and socialising. Try to get outside for a good walk a few times a week, and take some time to enjoy your meals and eat with friends and family. Finding recipes you enjoy cooking and sharing can be one way to wind down. While research continues as to the specific ways the Med diet benefits health, it is the overall pattern of eating and lifestyle that seems to be more important than any single food. The general principle of eating a wide variety of fresh, whole foods allows for specific tastes, seasonal availability and ethical choices to be accommodated. Research is ongoing to apply the same diet principles to countries with different cultural and dietary heritage. Some diets, like the traditional Japanese diet or the New Nordic diet, map well to the principles of the Mediterranean diet, even while containing very different individual foods. If you can follow these guidelines, not only will you eat healthy, you’ll also eat well! Originally published May 2022, updated August 2025"
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Six summer food trends to watch out for
https://ichef.bbci.co.uk/images/ic/480xn/p0ltb3pc.jpg Do you recognise what the secret ingredient is in these pancakes? If not, scroll down to number six... From TikTok-induced cucumber shortages last August to a sudden obsession with ‘date bark’ the year before, certain food trends seem to really blow up over the summer. Here’s what’s making a splash this year and is set for take-off over August. 1. Smashed everything (especially cucumbers and tacos) Smashed burgers might not be new, but they’ve never before had the airtime on restaurant menus that they basked in last summer. At the same time, smashed potato salads promptly started doing the rounds. This year, the trend for flattening food’s sticking around, albeit with some tempting developments: tacos filled with smashed meat (pork is up there as a favourite) and our old friend smashed cucumber salad. This traditional Chinese dish isn’t a newcomer, but has only recently been getting the social media attention it deserves. 2. Crisp charcuterie boards When TikToker Kaelahe first filmed herself grilling creamy cheese on a bed of crisps and topping the lot with balsamic glaze, she helped bring ‘chippy boys’ mainstream, with her videos getting millions of views. This easy snack was eventually expanded on: crisp charcuterie boards became a certified Thing and people rushed to pile meats, cheese and chutney over their potato snacks. Poppy O’Toole (that’s right, the ‘potato queen’ herself) is fully behind this development, with her version getting 2.1million views on TikTok. Social media’s Elly Curshen has used crab meat in her recent take, for a lighter, summery feel. 3. Dumpling salad Having recently joined the ranks of supermarket freezer aisles, ready-made Asian-style dumplings (think gyoza) quickly started spreading into social media videos, too. Last winter we saw them added to soups, curry sauces and stir-fries. And now, they’re being used to build salads, which incidentally often co-star – you guessed it – smashed cucumbers. 5. Hot honey beef bowl This is something of a super-trend, in that it’s a bit of a mash-up of three hot-right-now foods. Hot honey grew in popularity throughout 2024, becoming the must-have sauce for everything from roast chicken to halloumi and avocado on toast, while everyone’s obsession with protein has given beef a boost. And nourishing, prep-ahead bowl food, from Buddha to poke, is very much on the summer menu. The beef and hot honey is often paired in said bowl with cottage cheese (probably the biggest food trend of 2024, again thanks to that protein content), the decade-popular avocado and sweet potato, in all its complex-carb glory. A match made in social media heaven. 6. Matcha tea Whether you love that grassy flavour or hate its earthiness, matcha is a trend that’s sticking around for the summer. While matcha tea has existed for centuries, the vibrant powder has been making serious popularity gains in the last year. Iced matcha lattes, lemonades and even cold brew matcha are the green drinks everyone is ordering this season. Want to add the flavour to your meals? Try this matcha pancake stack. Whether you can’t wait to smash some cucumbers or are about to head out in search of a matcha lemonade, this summer’s food trends are all about big flavours and fun twists. Which one will you try first?
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"content": "https://ichef.bbci.co.uk/images/ic/480xn/p0ltb3pc.jpg Do you recognise what the secret ingredient is in these pancakes? If not, scroll down to number six... From TikTok-induced cucumber shortages last August to a sudden obsession with ‘date bark’ the year before, certain food trends seem to really blow up over the summer. Here’s what’s making a splash this year and is set for take-off over August. 1. Smashed everything (especially cucumbers and tacos) Smashed burgers might not be new, but they’ve never before had the airtime on restaurant menus that they basked in last summer. At the same time, smashed potato salads promptly started doing the rounds. This year, the trend for flattening food’s sticking around, albeit with some tempting developments: tacos filled with smashed meat (pork is up there as a favourite) and our old friend smashed cucumber salad. This traditional Chinese dish isn’t a newcomer, but has only recently been getting the social media attention it deserves. 2. Crisp charcuterie boards When TikToker Kaelahe first filmed herself grilling creamy cheese on a bed of crisps and topping the lot with balsamic glaze, she helped bring ‘chippy boys’ mainstream, with her videos getting millions of views. This easy snack was eventually expanded on: crisp charcuterie boards became a certified Thing and people rushed to pile meats, cheese and chutney over their potato snacks. Poppy O’Toole (that’s right, the ‘potato queen’ herself) is fully behind this development, with her version getting 2.1million views on TikTok. Social media’s Elly Curshen has used crab meat in her recent take, for a lighter, summery feel. 3. Dumpling salad Having recently joined the ranks of supermarket freezer aisles, ready-made Asian-style dumplings (think gyoza) quickly started spreading into social media videos, too. Last winter we saw them added to soups, curry sauces and stir-fries. And now, they’re being used to build salads, which incidentally often co-star – you guessed it – smashed cucumbers. 5. Hot honey beef bowl This is something of a super-trend, in that it’s a bit of a mash-up of three hot-right-now foods. Hot honey grew in popularity throughout 2024, becoming the must-have sauce for everything from roast chicken to halloumi and avocado on toast, while everyone’s obsession with protein has given beef a boost. And nourishing, prep-ahead bowl food, from Buddha to poke, is very much on the summer menu. The beef and hot honey is often paired in said bowl with cottage cheese (probably the biggest food trend of 2024, again thanks to that protein content), the decade-popular avocado and sweet potato, in all its complex-carb glory. A match made in social media heaven. 6. Matcha tea Whether you love that grassy flavour or hate its earthiness, matcha is a trend that’s sticking around for the summer. While matcha tea has existed for centuries, the vibrant powder has been making serious popularity gains in the last year. Iced matcha lattes, lemonades and even cold brew matcha are the green drinks everyone is ordering this season. Want to add the flavour to your meals? Try this matcha pancake stack. Whether you can’t wait to smash some cucumbers or are about to head out in search of a matcha lemonade, this summer’s food trends are all about big flavours and fun twists. Which one will you try first?"
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What is iodine and why do I need it?
Iodine helps regulate your metabolism and is essential for a healthy pregnancy. But research shows many women don’t get enough. So how much do you need, and where can you find it? By Laura Tilt, dietitian https://ichef.bbci.co.uk/images/ic/480xn/p0ls8kqr.jpg Yoghurt's a good source of iodine, read on to find out what other ingredients are Iodine is an essential mineral which we need in small amounts to produce thyroid hormones. The human body contains around 15-20 milligrams of iodine and most of this is stored in the thyroid gland, a butterfly shaped organ in your neck. How much iodine do I need? In the UK, the recommended daily intake of iodine is 140 micrograms, with no pregnancy-specific guidelines. But this is thought to be outdated. Other health organisations encourage a higher intake during pregnancy. The World Health Organisation recommends 250 micrograms per day, and European guidelines sit at 200 micrograms per day. Research has found that awareness of iodine’s importance in pregnancy is low in women, and few mothers or mums-to-be feel confident about how to increase their intake. In fact, girls aged 11 to 18 years and women of childbearing age (16 to 49 years) are less likely than other groups to have enough iodine. Which foods are high in iodine? The answer to this isn’t as straightforward as you might think. That’s because the iodine content in food varies according to how much iodine is in the soil or water that it grows in. Over time, ice, snow and rain have rinsed much of the iodine from the earth’s surface soil into the sea. Because of this, many countries have iodine-deficient soils, meaning the crops grown in them are also low in iodine. Since the 1920s, many countries (including the US and Canada) have added iodine to salt as a cheap and effective method of treating and preventing iodine deficiency, but the UK hasn’t adopted this approach. In the UK, milk and dairy foods contribute about 40% of our total iodine intake. Cow’s milk isn’t naturally rich in iodine, but changes in farming practices mean iodine has been added to animal feed since the 1930s, and iodine-based sterilisers are used in milking. Given that iodine leached from soil ends up in the ocean, fish and shellfish are other good sources. Still, fish doesn’t count hugely towards iodine intake in UK adults, because most people eat less than one portion a week. * There are slight differences in iodine content between skimmed, semi and full-fat milk and whether the milk’s produced in winter or summer. What happens if I don’t get enough iodine? Over time, a lack of iodine can lead to hypothyroidism (or an ‘underactive thyroid’) where the thyroid gland can’t make enough thyroid hormones. Symptoms of hypothyroidism include tiredness, dry skin, constipation and feeling sensitive to the cold. When iodine intake is low, the pituitary gland (a small, pea-sized gland in your brain) increases thyroid stimulating hormone in an attempt to increase iodine uptake. This sends a message to the thyroid gland to try and ‘trap’ more iodine from the circulation, which causes the thyroid gland to swell and become bigger. The enlarged thyroid gland is known as a ‘goitre’ and is seen as a lump, usually at the front of the neck. Many paintings from the Renaissance period show people with swollen necks because iodine deficiency was endemic in many countries at that time. In the UK, goitre was widespread in the 1800s and early 1900s. But the addition of iodine to cattle feed in the 1930s, along with post-war campaigns encouraging people to drink milk, helped eradicate goitre by the ’60s. Should I be worried about iodine deficiency? Severe iodine deficiency is rare in the UK these days, and data from the NDNS (The National Diet and Nutrition Survey) show that, overall, the iodine status of UK adults isn’t bad. But recent studies have found mild to moderate iodine deficiency in schoolgirls, women of child-bearing age and pregnant women in various parts of the UK. This is a concern because having a good iodine status is important for anyone planning to conceive. Because there’s no iodine fortification programme in the UK, iodine intakes depend on our personal food choices. Based on what the research shows and the lack of iodine in plant foods, people more at risk of deficiency include: Women who are pregnant, planning to be pregnant or breastfeedingPeople eating a plant-based dietPeople who don’t eat much dairy or fish Women who are pregnant, planning to be pregnant or breastfeeding People eating a plant-based diet People who don’t eat much dairy or fish How can I meet the recommended intake? Milk, eggs and fish are all positively linked with iodine status, so if you eat these regularly, you should be able to get enough iodine. You could meet the recommended adult intake with a medium latte and small pot of yogurt, or eating a fish-based dinner like these cod and crab cakes. If you are planning a pregnancy or are already pregnant, including a pregnancy multivitamin can help you meet the increased requirement consistently. If you eat a plant-based diet, you’ll need to supplement or choose a plant milk with added iodine, ideally 25 micrograms of iodine per litre. At this level, including 500ml a day (half a standard carton) will provide almost 90% of the recommended daily intake. So that could be achieved with a cup of plant milk in porridge and another cup in a latte, protein shake, smoothie or hot chocolate. What about supplements? If you’re following a plant-based diet, are pregnant or planning a pregnancy, a supplement can help make sure you meet the higher requirements. Most pregnancy multivitamins will contain between 140 and 200 micrograms, but check the label to find out. If you are thinking about a supplement, avoid ones made from seaweed as they can contain excessive levels which can be problematic. The NHS states that taking up to 500 micrograms is unlikely to cause any harm, though. All content within this article is provided for general information only, and should not be treated as a substitute for the medical advice of your doctor or any other health care professional. Always consult your GP if you’re concerned about your health. Laura Tilt is a registered dietitian with a master’s in public health nutrition and a postgraduate diploma in dietetics. Since qualifying in 2012, she has specialised in gastroenterology at London’s UCLH before moving into freelance practice. With over 10 years of experience translating nutrition science into accessible, meaningful advice, Laura’s specialist interests include digestive health, disordered eating, and sports nutrition. Originally published August 2025
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"content": "Iodine helps regulate your metabolism and is essential for a healthy pregnancy. But research shows many women don’t get enough. So how much do you need, and where can you find it? By Laura Tilt, dietitian https://ichef.bbci.co.uk/images/ic/480xn/p0ls8kqr.jpg Yoghurt's a good source of iodine, read on to find out what other ingredients are Iodine is an essential mineral which we need in small amounts to produce thyroid hormones. The human body contains around 15-20 milligrams of iodine and most of this is stored in the thyroid gland, a butterfly shaped organ in your neck. How much iodine do I need? In the UK, the recommended daily intake of iodine is 140 micrograms, with no pregnancy-specific guidelines. But this is thought to be outdated. Other health organisations encourage a higher intake during pregnancy. The World Health Organisation recommends 250 micrograms per day, and European guidelines sit at 200 micrograms per day. Research has found that awareness of iodine’s importance in pregnancy is low in women, and few mothers or mums-to-be feel confident about how to increase their intake. In fact, girls aged 11 to 18 years and women of childbearing age (16 to 49 years) are less likely than other groups to have enough iodine. Which foods are high in iodine? The answer to this isn’t as straightforward as you might think. That’s because the iodine content in food varies according to how much iodine is in the soil or water that it grows in. Over time, ice, snow and rain have rinsed much of the iodine from the earth’s surface soil into the sea. Because of this, many countries have iodine-deficient soils, meaning the crops grown in them are also low in iodine. Since the 1920s, many countries (including the US and Canada) have added iodine to salt as a cheap and effective method of treating and preventing iodine deficiency, but the UK hasn’t adopted this approach. In the UK, milk and dairy foods contribute about 40% of our total iodine intake. Cow’s milk isn’t naturally rich in iodine, but changes in farming practices mean iodine has been added to animal feed since the 1930s, and iodine-based sterilisers are used in milking. Given that iodine leached from soil ends up in the ocean, fish and shellfish are other good sources. Still, fish doesn’t count hugely towards iodine intake in UK adults, because most people eat less than one portion a week. * There are slight differences in iodine content between skimmed, semi and full-fat milk and whether the milk’s produced in winter or summer. What happens if I don’t get enough iodine? Over time, a lack of iodine can lead to hypothyroidism (or an ‘underactive thyroid’) where the thyroid gland can’t make enough thyroid hormones. Symptoms of hypothyroidism include tiredness, dry skin, constipation and feeling sensitive to the cold. When iodine intake is low, the pituitary gland (a small, pea-sized gland in your brain) increases thyroid stimulating hormone in an attempt to increase iodine uptake. This sends a message to the thyroid gland to try and ‘trap’ more iodine from the circulation, which causes the thyroid gland to swell and become bigger. The enlarged thyroid gland is known as a ‘goitre’ and is seen as a lump, usually at the front of the neck. Many paintings from the Renaissance period show people with swollen necks because iodine deficiency was endemic in many countries at that time. In the UK, goitre was widespread in the 1800s and early 1900s. But the addition of iodine to cattle feed in the 1930s, along with post-war campaigns encouraging people to drink milk, helped eradicate goitre by the ’60s. Should I be worried about iodine deficiency? Severe iodine deficiency is rare in the UK these days, and data from the NDNS (The National Diet and Nutrition Survey) show that, overall, the iodine status of UK adults isn’t bad. But recent studies have found mild to moderate iodine deficiency in schoolgirls, women of child-bearing age and pregnant women in various parts of the UK. This is a concern because having a good iodine status is important for anyone planning to conceive. Because there’s no iodine fortification programme in the UK, iodine intakes depend on our personal food choices. Based on what the research shows and the lack of iodine in plant foods, people more at risk of deficiency include: Women who are pregnant, planning to be pregnant or breastfeedingPeople eating a plant-based dietPeople who don’t eat much dairy or fish Women who are pregnant, planning to be pregnant or breastfeeding People eating a plant-based diet People who don’t eat much dairy or fish How can I meet the recommended intake? Milk, eggs and fish are all positively linked with iodine status, so if you eat these regularly, you should be able to get enough iodine. You could meet the recommended adult intake with a medium latte and small pot of yogurt, or eating a fish-based dinner like these cod and crab cakes. If you are planning a pregnancy or are already pregnant, including a pregnancy multivitamin can help you meet the increased requirement consistently. If you eat a plant-based diet, you’ll need to supplement or choose a plant milk with added iodine, ideally 25 micrograms of iodine per litre. At this level, including 500ml a day (half a standard carton) will provide almost 90% of the recommended daily intake. So that could be achieved with a cup of plant milk in porridge and another cup in a latte, protein shake, smoothie or hot chocolate. What about supplements? If you’re following a plant-based diet, are pregnant or planning a pregnancy, a supplement can help make sure you meet the higher requirements. Most pregnancy multivitamins will contain between 140 and 200 micrograms, but check the label to find out. If you are thinking about a supplement, avoid ones made from seaweed as they can contain excessive levels which can be problematic. The NHS states that taking up to 500 micrograms is unlikely to cause any harm, though. All content within this article is provided for general information only, and should not be treated as a substitute for the medical advice of your doctor or any other health care professional. Always consult your GP if you’re concerned about your health. Laura Tilt is a registered dietitian with a master’s in public health nutrition and a postgraduate diploma in dietetics. Since qualifying in 2012, she has specialised in gastroenterology at London’s UCLH before moving into freelance practice. With over 10 years of experience translating nutrition science into accessible, meaningful advice, Laura’s specialist interests include digestive health, disordered eating, and sports nutrition. Originally published August 2025"
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How to make barbecuing less work and more fun
If you find yourself worried about overcooking or undercooking food or sending everyone home with food poisoning, this article is for you. These barbecue secrets can help you relax, allowing space during your cook-out to have a chat or get another beer from the fridge. But if you lovingly tend your barbecue armed with a Dutch oven, temperature probe, plancha plate and fish basket, this article is not for you. https://ichef.bbci.co.uk/images/ic/480xn/p07fpnsv.jpg Basics: The heat is on (and off) To get a good result (and wiggle room in cooking times), set your barbecue up with a direct heat area and a cooler area off the coals – which means putting them to one side rather than in the middle. If your barbecue has a lid, you can cook with indirect heat – a bit like roasting – and your food is unlikely to scorch as long as the lid is on. A lid is crucial for chicken pieces, large joints of meat, or anything you’d usually bake rather than griddle. Without a lid, you’re basically trying to bake with the oven door open. If you want to barbecue chicken without a lid, bake it in the oven before grilling. But if you are directly grilling, choose boneless cuts of meat or veg. Alternatively, follow advice from the Food Standards Agency (FSA) to pre-cook meat on the bone (like these gorgeous ribs) in the oven before finishing on the grill. This prevents the charred/raw conundrum. https://ichef.bbci.co.uk/images/ic/480xn/p08n9wgx.jpg Slow cook these ribs in the oven then transfer to the barbecue for crisping. Your barbecue needs time and space The distance between coals and food is important, especially if you’re cooking meat that drips fat and causes flare-ups. A little flare-up doesn’t matter if the fire can’t reach the food to leave those bad-tasting sooty deposits. But if it’s too close (disposable barbecues!), you have little option other than to watch your dinner burn. One last thing about timing: it’s gospel to wait for the coals to be covered in grey ash so they’re hot enough to cook on. So start your barbecue 15 minutes earlier than you think you should. How many times have you stressed over the food being late, while everyone gets drunk and fills up on crisps, only to find at the end you have the perfect set of coals for cooking? Meat The FSA is clear on how to avoid food poisoning from poultry, pork and foods made from minced meat, such as sausages and burgers. Stick to these rules and always check food before serving: Check meat is steaming hot throughoutCheck no pink meat is visibleCheck juices run clear in chicken. Check meat is steaming hot throughout Check no pink meat is visible Check juices run clear in chicken. Invest in a temperature probe if you’re worried about food poisoning. Our roast calculator contains internal temperatures for joints of meat. There’s no need to overcook food to unbearable dryness if you know what you’re aiming for. Alternatively, cook cuts of meat that can be served rare – steaks (skirt/bavette is good), lamb cutlets, beef, or lamb skewers. Get a browned crust on both sides, then give it 15 minutes or so to rest so the juices settle and the meat relaxes. If you’re throwing together a last-minute barbecue, a 20-minute marinade at room temperature is enough for quick-cooking cuts. (Don’t let your meat sit out of the fridge any longer than this, though!) The simplest thing to barbecue is fresh fish. Brushed with oil and seasoned with salt and pepper, it requires little else to taste mind-blowing. Skewer fillets (such as barbecued mackerel) if that’s what you have. https://ichef.bbci.co.uk/images/ic/480xn/p08nb29w.jpg Nigella’s tamarind-marinated bavette (skirt) steak – “sear the hell out of it and serve it rare”. Don’t feel the burn We’re not averse to a little charring, but a completely blackened, flaking burnt sausage (especially one that’s not cooked inside) is no fun. Instead, bring a large pan of water to the boil, add your sausages and simmer for 8 minutes, or until cooked. Drain them and they’re ready to be grilled to perfection with no chance of being raw inside. Not only do they take a lot less time over the precious hot space, they stay juicy and plump. You can also pop them on sticks and brown them over the campfire, cartoon-style. The more sugar there is in your marinade, the more likely it is to burn. If your attention might wander, go easy on yourself and leave the sugar out. Switch in a final brush for a sweetened sauce such as hoisin, barbecue sauce or even honey, then cook for a final 5 minutes to reach maximum stickiness before taking off the heat. If possible, focus on cooking one type of meat (or any food) at a time. If you need to constantly lift the lid to turn the sausages, your chicken isn’t cooking. (And if your chicken isn’t cooked, it’s possibly contaminating other foods.) Vegetarian barbecue ideas If you’re racking your brains for a veggie option beyond soya sausages, try grilling summer vegetables with a brush of oil, salt and pepper. Obviously, don’t squeeze vegetarian foods and meat into a limited space on the barbecue. Start the barbecue earlier and cook vegetables first, then let them develop great flavours with a post-grill dressing. Arranged “artfully” on a big platter, they will look very ‘grammable. Build up a big pile of coals that can be spread over a wide area – vegetables take up a lot of space, and you’ll want to cook loads because the meat-eaters will want some too. https://ichef.bbci.co.uk/images/ic/480xn/p08nb5cn.jpg Try: Baby carrots and leeks cooked wholeRoot veg (sweet potato, celeriac, beetroot) sliced into 1cm “steaks”Charring spring onions or asparagus – double-skewered if you fear them dropping through the barsSliced summer squash and halved young courgettesLarge mushrooms stuffed with garlic butter or soft cheese, with the based brushed with oilWhole peppers grilled without any oil. You can remove the skin for roasted red peppers or eat the whole thing. Aubergines cooked whole make perfect baba ganoushGreens – lettuce, chard and cabbage seem unlikely candidates for a barbecue, but a 5-minute grill will make them the best brassicas you’ve ever tastedFruits such as nectarines, peaches and pears taste amazing as part of a salad, or serve grilled pineapple as a delicious dessert. Baby carrots and leeks cooked whole Root veg (sweet potato, celeriac, beetroot) sliced into 1cm “steaks” Charring spring onions or asparagus – double-skewered if you fear them dropping through the bars Sliced summer squash and halved young courgettes Large mushrooms stuffed with garlic butter or soft cheese, with the based brushed with oil Whole peppers grilled without any oil. You can remove the skin for roasted red peppers or eat the whole thing. Aubergines cooked whole make perfect baba ganoush Greens – lettuce, chard and cabbage seem unlikely candidates for a barbecue, but a 5-minute grill will make them the best brassicas you’ve ever tasted Fruits such as nectarines, peaches and pears taste amazing as part of a salad, or serve grilled pineapple as a delicious dessert. https://ichef.bbci.co.uk/images/ic/480xn/p08nbd3p.jpg Mary Berry's grilled pineapple comes with a side of no-churn rum and raisin ice cream for a perfect finish. Cleaning your barbecue Whatever you read, you cannot get a year’s (or several years’) worth of burnt-on grease and food off with a sprinkling of bicarb or a spray of vinegar. Scrape everything off the dry, cold barbecue until you begin to see silver and no grill bars look coated. A scraper with notched edges is good for following grill bars and getting into corners. When you’ve removed as much grime as possible, give it a wash in hot, soapy water or use a barbecue degreaser. Scouring a wet barbecue just spreads a fine mist of grease over the kitchen sink and surrounds. Avoid all this hard work by cleaning as you go, starting each cook by preheating your grill for 10 minutes over hot coals, then cleaning with a scraper or a crumpled piece of foil held between sturdy tongs. Wire brushes work well, but loose wires can stick to the bars and end up in your food. Use very carefully. A clean, preheated grill helps prevent food from sticking and breaking apart, and helps you rest easy from the judgement of your guests. https://ichef.bbci.co.uk/images/ic/480xn/p08nb8rk.jpg Keeping your barbecue clean ensures last week’s dinner doesn’t stick to this week’s.
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"content": "If you find yourself worried about overcooking or undercooking food or sending everyone home with food poisoning, this article is for you. These barbecue secrets can help you relax, allowing space during your cook-out to have a chat or get another beer from the fridge. But if you lovingly tend your barbecue armed with a Dutch oven, temperature probe, plancha plate and fish basket, this article is not for you. https://ichef.bbci.co.uk/images/ic/480xn/p07fpnsv.jpg Basics: The heat is on (and off) To get a good result (and wiggle room in cooking times), set your barbecue up with a direct heat area and a cooler area off the coals – which means putting them to one side rather than in the middle. If your barbecue has a lid, you can cook with indirect heat – a bit like roasting – and your food is unlikely to scorch as long as the lid is on. A lid is crucial for chicken pieces, large joints of meat, or anything you’d usually bake rather than griddle. Without a lid, you’re basically trying to bake with the oven door open. If you want to barbecue chicken without a lid, bake it in the oven before grilling. But if you are directly grilling, choose boneless cuts of meat or veg. Alternatively, follow advice from the Food Standards Agency (FSA) to pre-cook meat on the bone (like these gorgeous ribs) in the oven before finishing on the grill. This prevents the charred/raw conundrum. https://ichef.bbci.co.uk/images/ic/480xn/p08n9wgx.jpg Slow cook these ribs in the oven then transfer to the barbecue for crisping. Your barbecue needs time and space The distance between coals and food is important, especially if you’re cooking meat that drips fat and causes flare-ups. A little flare-up doesn’t matter if the fire can’t reach the food to leave those bad-tasting sooty deposits. But if it’s too close (disposable barbecues!), you have little option other than to watch your dinner burn. One last thing about timing: it’s gospel to wait for the coals to be covered in grey ash so they’re hot enough to cook on. So start your barbecue 15 minutes earlier than you think you should. How many times have you stressed over the food being late, while everyone gets drunk and fills up on crisps, only to find at the end you have the perfect set of coals for cooking? Meat The FSA is clear on how to avoid food poisoning from poultry, pork and foods made from minced meat, such as sausages and burgers. Stick to these rules and always check food before serving: Check meat is steaming hot throughoutCheck no pink meat is visibleCheck juices run clear in chicken. Check meat is steaming hot throughout Check no pink meat is visible Check juices run clear in chicken. Invest in a temperature probe if you’re worried about food poisoning. Our roast calculator contains internal temperatures for joints of meat. There’s no need to overcook food to unbearable dryness if you know what you’re aiming for. Alternatively, cook cuts of meat that can be served rare – steaks (skirt/bavette is good), lamb cutlets, beef, or lamb skewers. Get a browned crust on both sides, then give it 15 minutes or so to rest so the juices settle and the meat relaxes. If you’re throwing together a last-minute barbecue, a 20-minute marinade at room temperature is enough for quick-cooking cuts. (Don’t let your meat sit out of the fridge any longer than this, though!) The simplest thing to barbecue is fresh fish. Brushed with oil and seasoned with salt and pepper, it requires little else to taste mind-blowing. Skewer fillets (such as barbecued mackerel) if that’s what you have. https://ichef.bbci.co.uk/images/ic/480xn/p08nb29w.jpg Nigella’s tamarind-marinated bavette (skirt) steak – “sear the hell out of it and serve it rare”. Don’t feel the burn We’re not averse to a little charring, but a completely blackened, flaking burnt sausage (especially one that’s not cooked inside) is no fun. Instead, bring a large pan of water to the boil, add your sausages and simmer for 8 minutes, or until cooked. Drain them and they’re ready to be grilled to perfection with no chance of being raw inside. Not only do they take a lot less time over the precious hot space, they stay juicy and plump. You can also pop them on sticks and brown them over the campfire, cartoon-style. The more sugar there is in your marinade, the more likely it is to burn. If your attention might wander, go easy on yourself and leave the sugar out. Switch in a final brush for a sweetened sauce such as hoisin, barbecue sauce or even honey, then cook for a final 5 minutes to reach maximum stickiness before taking off the heat. If possible, focus on cooking one type of meat (or any food) at a time. If you need to constantly lift the lid to turn the sausages, your chicken isn’t cooking. (And if your chicken isn’t cooked, it’s possibly contaminating other foods.) Vegetarian barbecue ideas If you’re racking your brains for a veggie option beyond soya sausages, try grilling summer vegetables with a brush of oil, salt and pepper. Obviously, don’t squeeze vegetarian foods and meat into a limited space on the barbecue. Start the barbecue earlier and cook vegetables first, then let them develop great flavours with a post-grill dressing. Arranged “artfully” on a big platter, they will look very ‘grammable. Build up a big pile of coals that can be spread over a wide area – vegetables take up a lot of space, and you’ll want to cook loads because the meat-eaters will want some too. https://ichef.bbci.co.uk/images/ic/480xn/p08nb5cn.jpg Try: Baby carrots and leeks cooked wholeRoot veg (sweet potato, celeriac, beetroot) sliced into 1cm “steaks”Charring spring onions or asparagus – double-skewered if you fear them dropping through the barsSliced summer squash and halved young courgettesLarge mushrooms stuffed with garlic butter or soft cheese, with the based brushed with oilWhole peppers grilled without any oil. You can remove the skin for roasted red peppers or eat the whole thing. Aubergines cooked whole make perfect baba ganoushGreens – lettuce, chard and cabbage seem unlikely candidates for a barbecue, but a 5-minute grill will make them the best brassicas you’ve ever tastedFruits such as nectarines, peaches and pears taste amazing as part of a salad, or serve grilled pineapple as a delicious dessert. Baby carrots and leeks cooked whole Root veg (sweet potato, celeriac, beetroot) sliced into 1cm “steaks” Charring spring onions or asparagus – double-skewered if you fear them dropping through the bars Sliced summer squash and halved young courgettes Large mushrooms stuffed with garlic butter or soft cheese, with the based brushed with oil Whole peppers grilled without any oil. You can remove the skin for roasted red peppers or eat the whole thing. Aubergines cooked whole make perfect baba ganoush Greens – lettuce, chard and cabbage seem unlikely candidates for a barbecue, but a 5-minute grill will make them the best brassicas you’ve ever tasted Fruits such as nectarines, peaches and pears taste amazing as part of a salad, or serve grilled pineapple as a delicious dessert. https://ichef.bbci.co.uk/images/ic/480xn/p08nbd3p.jpg Mary Berry's grilled pineapple comes with a side of no-churn rum and raisin ice cream for a perfect finish. Cleaning your barbecue Whatever you read, you cannot get a year’s (or several years’) worth of burnt-on grease and food off with a sprinkling of bicarb or a spray of vinegar. Scrape everything off the dry, cold barbecue until you begin to see silver and no grill bars look coated. A scraper with notched edges is good for following grill bars and getting into corners. When you’ve removed as much grime as possible, give it a wash in hot, soapy water or use a barbecue degreaser. Scouring a wet barbecue just spreads a fine mist of grease over the kitchen sink and surrounds. Avoid all this hard work by cleaning as you go, starting each cook by preheating your grill for 10 minutes over hot coals, then cleaning with a scraper or a crumpled piece of foil held between sturdy tongs. Wire brushes work well, but loose wires can stick to the bars and end up in your food. Use very carefully. A clean, preheated grill helps prevent food from sticking and breaking apart, and helps you rest easy from the judgement of your guests. https://ichef.bbci.co.uk/images/ic/480xn/p08nb8rk.jpg Keeping your barbecue clean ensures last week’s dinner doesn’t stick to this week’s."
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How to create the tastes of Provence at home
You don’t have to spend loads on expensive ingredients, it’s about changing the way you buy, store, prep and cook your food says Marcus Wareing… https://ichef.bbci.co.uk/images/ic/480xn/p0hv99pj.jpg On iPlayer you can watch Marcus Wareing Simply Provence. In the series, the chef spends time learning about the region’s food culture and produce. However, when it came to creating recipes for viewers watching back home, he had to think about what ingredients, we, in the UK, have access to. “Here, good quality ingredients are often expensive. But as you’ll see in the programme, in Provence high-quality produce is affordable because it is grown locally. “Provence’s fresh produce sits head and shoulders above anything else and what the region provides is spectacular. But I needed to take into consideration the flavours we have in the UK.” Here are Wareing’s top tips for recreating those French-Mediterranean flavours at home… Fresh is best “Buy fresh produce as much as you possibly can, on a regular basis, every couple of days rather than buying bulk over a week,” says Wareing. Not only does this mean you can be in control of how the ingredients are stored (more on that later) but you will also be getting some ingredients – such as fish and meat – at their best. This doesn’t have to mean spending loads more than you usually do. You could pop to your local fruit and veg shop and buy seasonal ingredients, which are often cheaper, or you could see what your local butcher – or supermarket meat counter – has on offer at the time. Choose key Provence-inspired ingredients Importing many specialist ingredients from France would quickly increase your shopping spend, but there are a few key ingredients associated with Provence that could give your dishes a feel for the region. “Olives, almonds and lavender are really standout Provence ingredients, and they are all really versatile,” explains the chef. You can add ingredients like these to regular supermarket ingredients and create something really special, says Wareing. As an example, in one episode of Marcus Wareing Simply Provence he takes the budget ingredient cauliflower and adds flavour by pickling it. He serves it with hummus, but to give it the Provence wow factor, he blends almonds into his hummus mix. Moving onto lavender, Wareing explains “It’s the floral herb I personally adore. It's got a distinctive flavour and is incredibly versatile. You can use it in both ice cream or in a marinade or just sprinkling it in your salad. It brings so much more to the table more than conventional floral herbs, such as rosemary or thyme.” It’s also grown in the UK so doesn’t require importing. In the series we see Wareing use the herb in two ways in his tempura battered courgettes with goats’ cheese dip recipe. He uses a sprig to top the dish and then drizzles lavender honey over it to finish. When it comes to olives, Wareing says you don’t need to buy the most expensive options out there, instead be led by your own preference. “The choice of olives in supermarkets now is phenomenal. So, it's purely a matter of taste and budget, nothing more. An olive is an olive regardless of what region and tree they’re from, whether they’re in brine, fresh, or in oil. So, I think it's down to you and your personal favourites.” Ripen fresh produce at home Because the fruit and veg in Provence is sourced from local farms, the ingredients are ripened on the fields, with the warm sun helping to add flavour before it’s picked and on plates within a few days. Unless you have a big garden or allotment, it’s unlikely this is something we’ll be able to replicate back home, says Wareing. However, there are tricks we can use to give them the Provence treatment. “If it's under ripe, ripen it, don't put things in the fridge straight away. It’s important you allow food, especially fresh produce to just sit and develop a bit more flavour – those core ingredients like tomatoes or aubergines, that develop flavour when they’re sitting, growing in the sun.” Marinate or slow cook to add flavour To give ingredients a taste of the Mediterranean using everyday supermarket items, there are two cooking techniques to focus on says Wareing: “Marinating and/or slow cooking,” he says. “It’s about trying to intensify flavour. In the show you’ll see me make a tomato tart – and as part of that I went to a garden where they were growing 50 varieties. It was incredible, but we don’t have access to that variety here. So, I needed to find ways to bring out the flavour of our everyday tomatoes and reduce the water content of them. I cooked them down slowly, first I roasted them, then added them to the hob until they were like a fresh tomato puree, alongside lots of other seasonal fresh ingredients including herbs. The same applies to meat and fish, if you spend time marinating them with a little oil and herbs, it will make all the difference to the taste – and even texture – of the final dish.” By following these tips, you’ll soon dish up a Provence-style dish, and in addition to eating delicious food, Wareing hopes you’ll enjoy cooking it, too. “I wanted viewers to feel that they can try the dishes I made in Provence,” he finishes, before adding: “And that means, buying the food at your local supermarket, taking it home and cooking it. I want to take away the stigma of cooking and try to give people the ability to not fear it. So, even though some of the core ingredients taste different in Provence, I have hopefully found a happy balance.” Watch Marcus Wareing Simply Provence on BBC Two’s iplayer. Originally published May 2024
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"content": "You don’t have to spend loads on expensive ingredients, it’s about changing the way you buy, store, prep and cook your food says Marcus Wareing… https://ichef.bbci.co.uk/images/ic/480xn/p0hv99pj.jpg On iPlayer you can watch Marcus Wareing Simply Provence. In the series, the chef spends time learning about the region’s food culture and produce. However, when it came to creating recipes for viewers watching back home, he had to think about what ingredients, we, in the UK, have access to. “Here, good quality ingredients are often expensive. But as you’ll see in the programme, in Provence high-quality produce is affordable because it is grown locally. “Provence’s fresh produce sits head and shoulders above anything else and what the region provides is spectacular. But I needed to take into consideration the flavours we have in the UK.” Here are Wareing’s top tips for recreating those French-Mediterranean flavours at home… Fresh is best “Buy fresh produce as much as you possibly can, on a regular basis, every couple of days rather than buying bulk over a week,” says Wareing. Not only does this mean you can be in control of how the ingredients are stored (more on that later) but you will also be getting some ingredients – such as fish and meat – at their best. This doesn’t have to mean spending loads more than you usually do. You could pop to your local fruit and veg shop and buy seasonal ingredients, which are often cheaper, or you could see what your local butcher – or supermarket meat counter – has on offer at the time. Choose key Provence-inspired ingredients Importing many specialist ingredients from France would quickly increase your shopping spend, but there are a few key ingredients associated with Provence that could give your dishes a feel for the region. “Olives, almonds and lavender are really standout Provence ingredients, and they are all really versatile,” explains the chef. You can add ingredients like these to regular supermarket ingredients and create something really special, says Wareing. As an example, in one episode of Marcus Wareing Simply Provence he takes the budget ingredient cauliflower and adds flavour by pickling it. He serves it with hummus, but to give it the Provence wow factor, he blends almonds into his hummus mix. Moving onto lavender, Wareing explains “It’s the floral herb I personally adore. It's got a distinctive flavour and is incredibly versatile. You can use it in both ice cream or in a marinade or just sprinkling it in your salad. It brings so much more to the table more than conventional floral herbs, such as rosemary or thyme.” It’s also grown in the UK so doesn’t require importing. In the series we see Wareing use the herb in two ways in his tempura battered courgettes with goats’ cheese dip recipe. He uses a sprig to top the dish and then drizzles lavender honey over it to finish. When it comes to olives, Wareing says you don’t need to buy the most expensive options out there, instead be led by your own preference. “The choice of olives in supermarkets now is phenomenal. So, it's purely a matter of taste and budget, nothing more. An olive is an olive regardless of what region and tree they’re from, whether they’re in brine, fresh, or in oil. So, I think it's down to you and your personal favourites.” Ripen fresh produce at home Because the fruit and veg in Provence is sourced from local farms, the ingredients are ripened on the fields, with the warm sun helping to add flavour before it’s picked and on plates within a few days. Unless you have a big garden or allotment, it’s unlikely this is something we’ll be able to replicate back home, says Wareing. However, there are tricks we can use to give them the Provence treatment. “If it's under ripe, ripen it, don't put things in the fridge straight away. It’s important you allow food, especially fresh produce to just sit and develop a bit more flavour – those core ingredients like tomatoes or aubergines, that develop flavour when they’re sitting, growing in the sun.” Marinate or slow cook to add flavour To give ingredients a taste of the Mediterranean using everyday supermarket items, there are two cooking techniques to focus on says Wareing: “Marinating and/or slow cooking,” he says. “It’s about trying to intensify flavour. In the show you’ll see me make a tomato tart – and as part of that I went to a garden where they were growing 50 varieties. It was incredible, but we don’t have access to that variety here. So, I needed to find ways to bring out the flavour of our everyday tomatoes and reduce the water content of them. I cooked them down slowly, first I roasted them, then added them to the hob until they were like a fresh tomato puree, alongside lots of other seasonal fresh ingredients including herbs. The same applies to meat and fish, if you spend time marinating them with a little oil and herbs, it will make all the difference to the taste – and even texture – of the final dish.” By following these tips, you’ll soon dish up a Provence-style dish, and in addition to eating delicious food, Wareing hopes you’ll enjoy cooking it, too. “I wanted viewers to feel that they can try the dishes I made in Provence,” he finishes, before adding: “And that means, buying the food at your local supermarket, taking it home and cooking it. I want to take away the stigma of cooking and try to give people the ability to not fear it. So, even though some of the core ingredients taste different in Provence, I have hopefully found a happy balance.” Watch Marcus Wareing Simply Provence on BBC Two’s iplayer. Originally published May 2024"
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Cooking tips to keep all campers happy
Whether you're toasting marshmallows or experimenting with campfire stews, embrace cooking and eating in the great outdoors with these tips… https://ichef.bbci.co.uk/images/ic/480xn/p08mbswz.jpg Camping means something different to everyone. Some people are in it for the challenge, and relish building a working spit out of logs and cooking a full roast dinner over an applewood fire. For others, camping means having all the best gear – a gas cooker, a collapsible kitchen cupboard, and an electric hook-up to power the waffle iron. Then of course there are those who want a holiday from everything, including the kitchen – for whom camping means the freedom to do as little as possible, savouring a diet of bacon sandwiches and toasted marshmallows. Our tips will help you enjoy camping wherever you are on the continuum. Except maybe the dehydrated food crowd – you seem to know what you’re doing! Take frozen food Load your cool box with a bottle of frozen milk and frozen fruit and veg, which will thaw slowly and act as an extra ice block. A thermometer inside the box will help you feel confident everything is safe. If you’re storing fridge food, it should be under 8°C. Try to keep the cool box out of direct sunlight and keep it closed as much as possible (using it as a table ensures you prioritise how often you clear it to get in there!). Have a dedicated kitchen camping box https://ichef.bbci.co.uk/images/ic/480xn/p08m84tj.jpg If you’re a regular camper, it’s worth keeping a streamlined box full of the basics, that you don’t unpack between trips. Include a dedicated box of your utensils, with the all-important bottle opener, a wooden spoon, slotted spoon, fish slice, tongs, grater and wooden skewers. Always keep salt, sugar and pepper in here too. A few key spices will keep your food interesting. You can purchase a pack of four small plastic lidded pots or re-use those tiny jam jars from your cream tea. Smoked paprika, cumin, curry powder and cinnamon are good to take, as well as a box of stock cubes. A small, screwtop bottle of oil – light olive oil is adaptable – is a must-have. Pack a sealable pot with butter if that’s non-negotiable on your campfire toast. The reason? The paper wrapper gets wet in the cool box and the butter can absorb other odours. Couscous and bulgur wheat are great for camping as they don’t need a big pan of water to cook in. Mix together the couscous, half a crumbled stock cube, a little oil and seasoning in a jug or plastic box and just pour boiling water over to serve. We’re not saying you should raid the service stations, but do hang on to your extra condiment sachets for camping, especially ketchup, vinegar, soy sauce, mayo and mustard – all things that you might use in small quantities. These grain-based dishes are quick to pull together Spiced bulgur wheat with roast vegetablesLemon and pomegranate couscousBaked sweet potato with roasted vegetables and bulgur wheat Spiced bulgur wheat with roast vegetables Lemon and pomegranate couscous Baked sweet potato with roasted vegetables and bulgur wheat Best for: Frequent campers, forgetful types, folks who like to stop at honesty boxes and improvise. Don’t go camping without foil https://ichef.bbci.co.uk/images/ic/480xn/p08m5c5k.jpg A roll of foil opens up plenty of possibilities if you have a barbecue without a lid. A flat piece of foil over a barbecue grill makes a frying pan surface for luscious cheese toasties, quesadillas or safe halloumi frying (lightly oil it first).Make [campfire burritos] for a crowd by wrapping up tortillas with a mix of beans, cooked rice, cheese, tomatoes, avocado, chilli sauce and any other fillings.Adapt traybakes like halloumi and roast veg or fish parcels that steam over the heat.Wrap up a box of camembert (plastic wrappings removed) with garlic slivers stuck in.Wrap cooked potatoes with some sliced onions and plenty of seasoning in an oiled foil packet for a quicker version of campfire jacket potatoes.Popcorn is do-able in a foil parcel if you can turn and shake it regularly to avoid burning, but a pan over gas is more reliable (if less romantic). A flat piece of foil over a barbecue grill makes a frying pan surface for luscious cheese toasties, quesadillas or safe halloumi frying (lightly oil it first). Make [campfire burritos] for a crowd by wrapping up tortillas with a mix of beans, cooked rice, cheese, tomatoes, avocado, chilli sauce and any other fillings. Adapt traybakes like halloumi and roast veg or fish parcels that steam over the heat. Wrap up a box of camembert (plastic wrappings removed) with garlic slivers stuck in. Wrap cooked potatoes with some sliced onions and plenty of seasoning in an oiled foil packet for a quicker version of campfire jacket potatoes. Popcorn is do-able in a foil parcel if you can turn and shake it regularly to avoid burning, but a pan over gas is more reliable (if less romantic). You could wrap the following up in foil The perfect baked potatoBarbecue vegetables with almond sauceBake in a bag fish The perfect baked potato Barbecue vegetables with almond sauce Bake in a bag fish Best for: Everyone, take the foil! These quesadillas are easy to make - even if you're cooking them on a camp fire Prep at home https://ichef.bbci.co.uk/images/ic/480xn/p08m88sd.jpg It’s easier to prep some foods for the cool box at home, so they are on standby as short cuts to make the first few days of pitching camp a little easier. For example: Hard-boiled eggs or tuna mayo for sandwiches.Coleslaw that will keep crunchy for a couple of days.Boiled potatoes, cooked grains or pasta, which can be reheated in hot water or made into salad.Dips such as hummus or red pepper dip for pre-dinner snacks or veggie sandwiches.A pre-measured pancake mix in a clean milk bottle that just needs milk and a good shake. Hard-boiled eggs or tuna mayo for sandwiches. Coleslaw that will keep crunchy for a couple of days. Boiled potatoes, cooked grains or pasta, which can be reheated in hot water or made into salad. Dips such as hummus or red pepper dip for pre-dinner snacks or veggie sandwiches. A pre-measured pancake mix in a clean milk bottle that just needs milk and a good shake. These prep-at-home options will appeal Basic potato salad (add the sauce when you're camping)Healthy homemade coleslawSuper smooth hummus Basic potato salad (add the sauce when you're camping) Healthy homemade coleslaw Super smooth hummus Best for: Families with kids on the go, people light on cooking gear. Bring a paella pan https://ichef.bbci.co.uk/images/ic/480xn/p08m5f0b.jpg Wait, come back! If you have one kicking around, stews and all-in-one dishes taste amazing when cooked in a stainless steel paella pan over the coals of a barbecue. A paella pan is fairly flat and easy to slot into a packed car. Keeping the heat gentle and steady requires plenty of attention, but the possibilities are endless. You can make a mega fried breakfast with potatoes and bacon or sausages, or a big pan of beef chilli or refried beans for incredible campfire nachos. You can of course make paella, too! Use the pan over embers, not flames. The pan may have hotter and colder spots, depending on how it sits. The more even and gentle the better – slow cooking allows a deep, smoky flavour to develop. You could use your pan to make these hearty options: Veggie breakfast fry upHuevos rancherosCrisp bacon rosti with fried eggs Veggie breakfast fry up Huevos rancheros Crisp bacon rosti with fried eggs Best for: Dedicated campfire/BBQ cooks, show-offs. Camping snack ideas https://ichef.bbci.co.uk/images/ic/480xn/p078453k.jpg Hangry and camping don’t mix. Long walks or days on the beach use up a lot of energy, so keep healthy snacks of nuts and seeds, fresh and dried fruit, oat biscuits or crackers. No-cook energy balls or dried fruit bars are easier to whip up than you think and generate no plastic wrappers. And a malt loaf or sturdy fruit cake is never unwelcome with campfire tea. Pack in puddings https://ichef.bbci.co.uk/images/ic/480xn/p08m7qtw.jpg S’more test number 16... we’re getting there. The easiest pudding is a bag of marshmallows and a stick, but if that’s not your thing, try making a quick fruit fool or Eton mess. You just need a bowl and fork – whip the cream with the fork and squash together some ready-made meringues and local fruit. It doesn’t have to be strawberries and meringues (there’s no such thing as pudding police) – hedgerow blackberries and ginger biscuits are great. Welsh cakes – hot, coated in sugar, and easy to press between two plates if you haven’t brought the rolling pin (you haven’t?) cheer up the rainiest camping day. S’mores is an American classic, sandwiching a toasted marshmallow and chocolate between two biscuits. We don’t have the traditional Graham crackers in the UK, so we have free rein to explore variations. The thinner version of chocolate digestives work well, as do cinnamon biscuits, chocolate cream-filled biscuits and ginger snaps. If you can’t get enough of campfire food, wrap apple slices, apricot halves or drained, tinned peaches in a foil packet with a knob of butter and a sprinkle of sugar and cinnamon. Seal and cook over the barbecue while you fry some muesli with butter and sugar to make a crunchy, toasty topping for an instant crumble. These desserts could be made on the campfire Pancakes with sugar and lemonBarbecue strawberry skewers with chocolate sauceBarbecued apricots with honey, pistachios and mascarpone Pancakes with sugar and lemon Barbecue strawberry skewers with chocolate sauce Barbecued apricots with honey, pistachios and mascarpone Best for: Completists, kids with an extra pudding stomach. Originally published August 2020. Updated August 2025 Want more? Visit BBC Food on Instagram, Facebook and Pinterest or watch the latest Food TV programmes on BBC iPlayer.
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"content": "Whether you're toasting marshmallows or experimenting with campfire stews, embrace cooking and eating in the great outdoors with these tips… https://ichef.bbci.co.uk/images/ic/480xn/p08mbswz.jpg Camping means something different to everyone. Some people are in it for the challenge, and relish building a working spit out of logs and cooking a full roast dinner over an applewood fire. For others, camping means having all the best gear – a gas cooker, a collapsible kitchen cupboard, and an electric hook-up to power the waffle iron. Then of course there are those who want a holiday from everything, including the kitchen – for whom camping means the freedom to do as little as possible, savouring a diet of bacon sandwiches and toasted marshmallows. Our tips will help you enjoy camping wherever you are on the continuum. Except maybe the dehydrated food crowd – you seem to know what you’re doing! Take frozen food Load your cool box with a bottle of frozen milk and frozen fruit and veg, which will thaw slowly and act as an extra ice block. A thermometer inside the box will help you feel confident everything is safe. If you’re storing fridge food, it should be under 8°C. Try to keep the cool box out of direct sunlight and keep it closed as much as possible (using it as a table ensures you prioritise how often you clear it to get in there!). Have a dedicated kitchen camping box https://ichef.bbci.co.uk/images/ic/480xn/p08m84tj.jpg If you’re a regular camper, it’s worth keeping a streamlined box full of the basics, that you don’t unpack between trips. Include a dedicated box of your utensils, with the all-important bottle opener, a wooden spoon, slotted spoon, fish slice, tongs, grater and wooden skewers. Always keep salt, sugar and pepper in here too. A few key spices will keep your food interesting. You can purchase a pack of four small plastic lidded pots or re-use those tiny jam jars from your cream tea. Smoked paprika, cumin, curry powder and cinnamon are good to take, as well as a box of stock cubes. A small, screwtop bottle of oil – light olive oil is adaptable – is a must-have. Pack a sealable pot with butter if that’s non-negotiable on your campfire toast. The reason? The paper wrapper gets wet in the cool box and the butter can absorb other odours. Couscous and bulgur wheat are great for camping as they don’t need a big pan of water to cook in. Mix together the couscous, half a crumbled stock cube, a little oil and seasoning in a jug or plastic box and just pour boiling water over to serve. We’re not saying you should raid the service stations, but do hang on to your extra condiment sachets for camping, especially ketchup, vinegar, soy sauce, mayo and mustard – all things that you might use in small quantities. These grain-based dishes are quick to pull together Spiced bulgur wheat with roast vegetablesLemon and pomegranate couscousBaked sweet potato with roasted vegetables and bulgur wheat Spiced bulgur wheat with roast vegetables Lemon and pomegranate couscous Baked sweet potato with roasted vegetables and bulgur wheat Best for: Frequent campers, forgetful types, folks who like to stop at honesty boxes and improvise. Don’t go camping without foil https://ichef.bbci.co.uk/images/ic/480xn/p08m5c5k.jpg A roll of foil opens up plenty of possibilities if you have a barbecue without a lid. A flat piece of foil over a barbecue grill makes a frying pan surface for luscious cheese toasties, quesadillas or safe halloumi frying (lightly oil it first).Make [campfire burritos] for a crowd by wrapping up tortillas with a mix of beans, cooked rice, cheese, tomatoes, avocado, chilli sauce and any other fillings.Adapt traybakes like halloumi and roast veg or fish parcels that steam over the heat.Wrap up a box of camembert (plastic wrappings removed) with garlic slivers stuck in.Wrap cooked potatoes with some sliced onions and plenty of seasoning in an oiled foil packet for a quicker version of campfire jacket potatoes.Popcorn is do-able in a foil parcel if you can turn and shake it regularly to avoid burning, but a pan over gas is more reliable (if less romantic). A flat piece of foil over a barbecue grill makes a frying pan surface for luscious cheese toasties, quesadillas or safe halloumi frying (lightly oil it first). Make [campfire burritos] for a crowd by wrapping up tortillas with a mix of beans, cooked rice, cheese, tomatoes, avocado, chilli sauce and any other fillings. Adapt traybakes like halloumi and roast veg or fish parcels that steam over the heat. Wrap up a box of camembert (plastic wrappings removed) with garlic slivers stuck in. Wrap cooked potatoes with some sliced onions and plenty of seasoning in an oiled foil packet for a quicker version of campfire jacket potatoes. Popcorn is do-able in a foil parcel if you can turn and shake it regularly to avoid burning, but a pan over gas is more reliable (if less romantic). You could wrap the following up in foil The perfect baked potatoBarbecue vegetables with almond sauceBake in a bag fish The perfect baked potato Barbecue vegetables with almond sauce Bake in a bag fish Best for: Everyone, take the foil! These quesadillas are easy to make - even if you're cooking them on a camp fire Prep at home https://ichef.bbci.co.uk/images/ic/480xn/p08m88sd.jpg It’s easier to prep some foods for the cool box at home, so they are on standby as short cuts to make the first few days of pitching camp a little easier. For example: Hard-boiled eggs or tuna mayo for sandwiches.Coleslaw that will keep crunchy for a couple of days.Boiled potatoes, cooked grains or pasta, which can be reheated in hot water or made into salad.Dips such as hummus or red pepper dip for pre-dinner snacks or veggie sandwiches.A pre-measured pancake mix in a clean milk bottle that just needs milk and a good shake. Hard-boiled eggs or tuna mayo for sandwiches. Coleslaw that will keep crunchy for a couple of days. Boiled potatoes, cooked grains or pasta, which can be reheated in hot water or made into salad. Dips such as hummus or red pepper dip for pre-dinner snacks or veggie sandwiches. A pre-measured pancake mix in a clean milk bottle that just needs milk and a good shake. These prep-at-home options will appeal Basic potato salad (add the sauce when you're camping)Healthy homemade coleslawSuper smooth hummus Basic potato salad (add the sauce when you're camping) Healthy homemade coleslaw Super smooth hummus Best for: Families with kids on the go, people light on cooking gear. Bring a paella pan https://ichef.bbci.co.uk/images/ic/480xn/p08m5f0b.jpg Wait, come back! If you have one kicking around, stews and all-in-one dishes taste amazing when cooked in a stainless steel paella pan over the coals of a barbecue. A paella pan is fairly flat and easy to slot into a packed car. Keeping the heat gentle and steady requires plenty of attention, but the possibilities are endless. You can make a mega fried breakfast with potatoes and bacon or sausages, or a big pan of beef chilli or refried beans for incredible campfire nachos. You can of course make paella, too! Use the pan over embers, not flames. The pan may have hotter and colder spots, depending on how it sits. The more even and gentle the better – slow cooking allows a deep, smoky flavour to develop. You could use your pan to make these hearty options: Veggie breakfast fry upHuevos rancherosCrisp bacon rosti with fried eggs Veggie breakfast fry up Huevos rancheros Crisp bacon rosti with fried eggs Best for: Dedicated campfire/BBQ cooks, show-offs. Camping snack ideas https://ichef.bbci.co.uk/images/ic/480xn/p078453k.jpg Hangry and camping don’t mix. Long walks or days on the beach use up a lot of energy, so keep healthy snacks of nuts and seeds, fresh and dried fruit, oat biscuits or crackers. No-cook energy balls or dried fruit bars are easier to whip up than you think and generate no plastic wrappers. And a malt loaf or sturdy fruit cake is never unwelcome with campfire tea. Pack in puddings https://ichef.bbci.co.uk/images/ic/480xn/p08m7qtw.jpg S’more test number 16... we’re getting there. The easiest pudding is a bag of marshmallows and a stick, but if that’s not your thing, try making a quick fruit fool or Eton mess. You just need a bowl and fork – whip the cream with the fork and squash together some ready-made meringues and local fruit. It doesn’t have to be strawberries and meringues (there’s no such thing as pudding police) – hedgerow blackberries and ginger biscuits are great. Welsh cakes – hot, coated in sugar, and easy to press between two plates if you haven’t brought the rolling pin (you haven’t?) cheer up the rainiest camping day. S’mores is an American classic, sandwiching a toasted marshmallow and chocolate between two biscuits. We don’t have the traditional Graham crackers in the UK, so we have free rein to explore variations. The thinner version of chocolate digestives work well, as do cinnamon biscuits, chocolate cream-filled biscuits and ginger snaps. If you can’t get enough of campfire food, wrap apple slices, apricot halves or drained, tinned peaches in a foil packet with a knob of butter and a sprinkle of sugar and cinnamon. Seal and cook over the barbecue while you fry some muesli with butter and sugar to make a crunchy, toasty topping for an instant crumble. These desserts could be made on the campfire Pancakes with sugar and lemonBarbecue strawberry skewers with chocolate sauceBarbecued apricots with honey, pistachios and mascarpone Pancakes with sugar and lemon Barbecue strawberry skewers with chocolate sauce Barbecued apricots with honey, pistachios and mascarpone Best for: Completists, kids with an extra pudding stomach. Originally published August 2020. Updated August 2025 Want more? Visit BBC Food on Instagram, Facebook and Pinterest or watch the latest Food TV programmes on BBC iPlayer."
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10 quick or prep ahead desserts to make this summer
The sun is shining, the weather is sweet and so are the puddings we’re bringing out for our family and friends… https://ichef.bbci.co.uk/images/ic/480xn/p0jfmgp9.jpg This no-bake strawberry cheesecake is just one of the many options open to you From a leisurely barbecue with your neighbours, to laidback mezze-style dishes to share when catching up with old friends, summer is the perfect time for foodie get-togethers. But when it’s warm outside, we don’t want to spend hours getting even hotter in the kitchen. Which is why summertime desserts often end up being a tub of shop-bought ice cream. There’s nothing wrong with that, but here are 10 quick or prep ahead alternatives for when you do want to make an effort… Special but speedy 1. Eton mess Strawberries, freshly whipped cream and meringue; this is the epitome of a summer dessert. And it’s quick to pull together. There’s no shame in buying supermarket meringue nests and then it’s just a case of breaking them up a little and mixing in your chopped strawberries and cream. Job done. You can give it your own twist too. Anthony Worrell Thompson’s easy Eton mess recipe, sees him mash strawberries with a dash of sugar and port before adding to the cream and meringue mix. While James Martin adds a little ginger cordial to his Eton mess. If you’re not a purist, you can even change the fruit. This totally tropical Eton mess swaps strawberries for mango and passion fruit. Alternatively, swap the cream for natural yoghurt and make a lighter Eton mess. 2. Chocolate mousse A light, bubbly chocolate mousse makes the perfect end to a meal. They take just minutes to make but also, annoyingly if you’re in a hurry, a couple of hours to set. However, there are ways to speed up the process. Nigella’s chocolate olive oil mousse requires just a 20 min set time. Nadiya Hussain’s chocolate hazelnut mousse uses chocolate hazelnut spread and cornflour in her mix to great effect and requires no setting time. Instead of eggs or cream there are other ingredients which give a silky consistency, quickly. This quick avocado chocolate mousse and vegan chocolate mousse (which features silken tofu) require very little setting time. 3. Fruit skewers and salads Fruit is the ultimate quick dessert. This is how to quickly turn it into something special. Fruit skewers make a playful end to any meal. These fruit kebabs come with a home-made chocolate dipping sauce but it takes a matter of minutes to make. Another alternative and quick end to any meal is simply chocolate covered strawberries. 4. Instant ice creams and sorbets Bags of frozen fruit are now a supermarket staple and they’re often far cheaper than fresh fruit. Transform them into speedy desserts by blitzing them together in a food processer with a small amount of water and a little honey or syrup to sweeten. Adding frozen banana to any mix will give it a creamy texture too. For instant banana ice cream, you just need to put your frozen bananas into a food processor and serve. However, you could add extra flavourings – cocoa powder to make it chocolate banana ice cream, or a little double cream and syrup to make it a rich ice cream – as this recipe for instant banana ice cream highlights. Buy bags of frozen chopped bananas and you will have ice cream in a matter of minutes Alternatively, if you don’t have frozen fruit, you could use fresh and then mix with yoghurt and ice cubes, as this recipe for instant frozen yoghurt shows. You’ll just need to make sure your blender/food processor is up to the task. 6. Pavlova Make the base of your pavlova ahead of time and then, it’s just a case of piling it high with toppings before serving. You could opt for a tangy Caribbean pavlova which sees pineapple and mango mellowed by cream and toffee sauce, or go for the Hairy Bikers’ simple but massive giant pavlova. Nigella is the queen of pavlovas and it’s hard to beat her lemon pavlova or her cappuccino pavlova. Forgo the eggs in the meringue mix for aquafaba (the water from a tin of chickpeas) and enjoy a vegan pavlova. 7. No-churn ice cream Mary Berry’s an expert in easy-to-make ice creams and has a base recipe for no-churn ice cream which comes with a variety of flavour options including, vanilla, ginger and rum and raisin. Mary Berry encases her posset in a pastry tart 9. Blondies Everyone knows brownies are a sure-fire hit, but in summer blondies come into their own. For a simple but effective option, these white chocolate blondies are crisp, fudgy and chewy all at the same time.You can top with them with any flavourings you like. We particularly love these raspberry blondies. Want an alternative to white chocolate? Go for peanut butter blondies. 10. Tiramisu Tiramisu tastes better the longer it sits in the fridge, making it a brilliant prep ahead option. Rick Stein’s tiramisu was inspired by a visit to Venice where he was impressed by them being served in cocktail glasses. Nigella’s Tiramisini are also served in the same way and if you forgot to make it in advance this is the recipe to go for as it only takes 20 minutes to set. For a special occasion, you’ll want to make Mary Berry’s Tiramisu cake which comes with four layers of filling. You could also make a vegan tiramisu using cashews as an alternative to cream. Originally published July 2024
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"content": "The sun is shining, the weather is sweet and so are the puddings we’re bringing out for our family and friends… https://ichef.bbci.co.uk/images/ic/480xn/p0jfmgp9.jpg This no-bake strawberry cheesecake is just one of the many options open to you From a leisurely barbecue with your neighbours, to laidback mezze-style dishes to share when catching up with old friends, summer is the perfect time for foodie get-togethers. But when it’s warm outside, we don’t want to spend hours getting even hotter in the kitchen. Which is why summertime desserts often end up being a tub of shop-bought ice cream. There’s nothing wrong with that, but here are 10 quick or prep ahead alternatives for when you do want to make an effort… Special but speedy 1. Eton mess Strawberries, freshly whipped cream and meringue; this is the epitome of a summer dessert. And it’s quick to pull together. There’s no shame in buying supermarket meringue nests and then it’s just a case of breaking them up a little and mixing in your chopped strawberries and cream. Job done. You can give it your own twist too. Anthony Worrell Thompson’s easy Eton mess recipe, sees him mash strawberries with a dash of sugar and port before adding to the cream and meringue mix. While James Martin adds a little ginger cordial to his Eton mess. If you’re not a purist, you can even change the fruit. This totally tropical Eton mess swaps strawberries for mango and passion fruit. Alternatively, swap the cream for natural yoghurt and make a lighter Eton mess. 2. Chocolate mousse A light, bubbly chocolate mousse makes the perfect end to a meal. They take just minutes to make but also, annoyingly if you’re in a hurry, a couple of hours to set. However, there are ways to speed up the process. Nigella’s chocolate olive oil mousse requires just a 20 min set time. Nadiya Hussain’s chocolate hazelnut mousse uses chocolate hazelnut spread and cornflour in her mix to great effect and requires no setting time. Instead of eggs or cream there are other ingredients which give a silky consistency, quickly. This quick avocado chocolate mousse and vegan chocolate mousse (which features silken tofu) require very little setting time. 3. Fruit skewers and salads Fruit is the ultimate quick dessert. This is how to quickly turn it into something special. Fruit skewers make a playful end to any meal. These fruit kebabs come with a home-made chocolate dipping sauce but it takes a matter of minutes to make. Another alternative and quick end to any meal is simply chocolate covered strawberries. 4. Instant ice creams and sorbets Bags of frozen fruit are now a supermarket staple and they’re often far cheaper than fresh fruit. Transform them into speedy desserts by blitzing them together in a food processer with a small amount of water and a little honey or syrup to sweeten. Adding frozen banana to any mix will give it a creamy texture too. For instant banana ice cream, you just need to put your frozen bananas into a food processor and serve. However, you could add extra flavourings – cocoa powder to make it chocolate banana ice cream, or a little double cream and syrup to make it a rich ice cream – as this recipe for instant banana ice cream highlights. Buy bags of frozen chopped bananas and you will have ice cream in a matter of minutes Alternatively, if you don’t have frozen fruit, you could use fresh and then mix with yoghurt and ice cubes, as this recipe for instant frozen yoghurt shows. You’ll just need to make sure your blender/food processor is up to the task. 6. Pavlova Make the base of your pavlova ahead of time and then, it’s just a case of piling it high with toppings before serving. You could opt for a tangy Caribbean pavlova which sees pineapple and mango mellowed by cream and toffee sauce, or go for the Hairy Bikers’ simple but massive giant pavlova. Nigella is the queen of pavlovas and it’s hard to beat her lemon pavlova or her cappuccino pavlova. Forgo the eggs in the meringue mix for aquafaba (the water from a tin of chickpeas) and enjoy a vegan pavlova. 7. No-churn ice cream Mary Berry’s an expert in easy-to-make ice creams and has a base recipe for no-churn ice cream which comes with a variety of flavour options including, vanilla, ginger and rum and raisin. Mary Berry encases her posset in a pastry tart 9. Blondies Everyone knows brownies are a sure-fire hit, but in summer blondies come into their own. For a simple but effective option, these white chocolate blondies are crisp, fudgy and chewy all at the same time.You can top with them with any flavourings you like. We particularly love these raspberry blondies. Want an alternative to white chocolate? Go for peanut butter blondies. 10. Tiramisu Tiramisu tastes better the longer it sits in the fridge, making it a brilliant prep ahead option. Rick Stein’s tiramisu was inspired by a visit to Venice where he was impressed by them being served in cocktail glasses. Nigella’s Tiramisini are also served in the same way and if you forgot to make it in advance this is the recipe to go for as it only takes 20 minutes to set. For a special occasion, you’ll want to make Mary Berry’s Tiramisu cake which comes with four layers of filling. You could also make a vegan tiramisu using cashews as an alternative to cream. Originally published July 2024"
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What’s the relationship between diet and UTIs?
Could our eating and drinking habits help or hinder UTIs? https://ichef.bbci.co.uk/images/ic/480xn/p0lp9jm7.jpg Common UTI symptoms UTIs are most often caused by certain bacteria getting into the urinary system. The symptoms can be painful and even debilitating. “Firstly, you will likely experience pain, which is often quite sharp or burning, when passing water,” says Prof Jennifer Rohn, head of urological biology, cancer and infection at University College London (UCL). “People with a UTI will usually need to urinate more often than they normally do, often quite urgently. You might also notice changes in your urine: it may contain blood, appear cloudy or smell different. “Sometimes it can give you a fever too, or an abnormally low temperature (below 36C). You might also have pain in your lower abdomen or back.” Symptoms vary in severity, and you don’t need to have all of them to have a UTI. Related stories MP considered bladder removal over chronic UTIChronic UTIs: ‘It’s invisible, nobody can see the pain’Woman’s Hour: UTI treatment MP considered bladder removal over chronic UTI MP considered bladder removal over chronic UTI Chronic UTIs: ‘It’s invisible, nobody can see the pain’ Chronic UTIs: ‘It’s invisible, nobody can see the pain’ Woman’s Hour: UTI treatment Woman’s Hour: UTI treatment Can your diet cause UTIs? Sushma Srikrishna, consultant gynaecologist and urogynaecologist at London Bridge Hospital, points out that as UTIs are “typically caused by bacterial infections,” they can’t directly stem from what we eat or drink. That said, “certain foods and drinks can irritate the bladder and potentially make UTI symptoms worse or make the bladder more susceptible to infection.” Dr Linia Patel, a spokesperson for the British Dietetic Association and women’s health dietitian, explains, “I often advise people who are prone to UTIs to be mindful of common bladder irritants like caffeine, alcohol, carbonated drinks, artificial sweeteners and very spicy foods, which can all aggravate the bladder lining.” She points out that although diet alone won’t stave off UTIs, avoiding those triggers can help take the edge off symptoms and support the overall health of your urinary system. Can your diet help prevent UTIs? “Drinking more water might be one of the simplest yet most effective strategies to prevent UTIs,” says Patel. “This helps flush bacteria from your urinary tract before they can cause trouble.” Research shows that increasing your fluid intake by more than one litre a day can significantly reduce the risk of recurrent infections in women prone to UTIs. Srikrishna also points out that, “foods rich in antioxidants and anti-inflammatory properties may support overall urinary tract health. “These include berries (particularly blueberries), leafy greens and foods high in vitamin C like bell peppers and broccoli.” Vitamin C is thought to “acidify the urine, making it harder for harmful bacteria to thrive, and support your immune function, helping your body naturally fend off infections,” says Patel. A supplement might sound like a convenient shortcut, but it won’t be as beneficial as working it into your diet. That’s because foods containing vitamin C – like kiwi, citrus fruit and vegetables – are likely to come with fibre and antioxidants too, which are also important. You won’t get all that from a vitamin tablet. And, as ever, a long-term balanced diet with plenty of veg, whole grains and nutrients will put your body in the best position to fight any potentially harmful bacteria. Can any foods or drinks help improve UTI symptoms? “While some foods do have natural antimicrobial properties, they can’t replace proper antibiotic treatment,” says Srikrishna. “Foods like garlic, ginger and honey have been studied for their antimicrobial effects, but the evidence for their effectiveness against UTIs specifically is limited.” Given that vitamin C may help your body protect itself from these infections, you might be tempted to load up on things like acidic citrus fruits if you’re in the throes of a UTI. But Srikrishna points out that might not be the way to go to relieve symptoms. “This is a complex area. While some believe acidic foods help create an inhospitable environment for bacteria, others may find acidic foods irritating to an already-inflamed bladder.” There are ways your diet could help alleviate symptoms though, when used alongside more formal treatments. “Staying well-hydrated is key. Some people also find that avoiding those bladder irritants (caffeine, alcohol and spicy foods) during an active infection helps reduce symptoms. “The key is listening to your body and avoiding anything that worsens your symptoms.” Will cranberry juice stop UTIs? “Cranberry probably does have mild anti-UTI effects,” says Rohn, pointing out a recent review of lots of studies on the subject, which suggests it can aid treatment. It’s believed cranberries have compounds (proanthocyanidins) which stop certain bacteria sticking to your urinary tract. Rohn is quick to stress, though, that sweetened cranberry drinks should be avoided as “the sugar can definitely make UTIs worse, as bugs feed on sugar in the urine. “Instead, try cranberry extract or unsweetened drinks based on it.” And she makes no guarantees as to its effectiveness, either. “Although the evidence is good that cranberry can help, many people still get UTIs despite using it, so it’s likely to be quite mildly preventative at best – it’s not a magic bullet.” Srikrishna adds that the evidence is stronger for prevention rather than treatment of active UTIs. But even then, there’s a snag. “For prevention, studies suggest you would need to consume quite large amounts – often more than most people would comfortably drink daily.” Will probiotics help stop UTIs? “The science is still emerging, but probiotics are certainly an exciting new area in this topic,” says Rohn. “There have been some promising results, with evidence that they could reduce the frequency of recurrent UTIs. “At the moment it’s hard to compare and pool all the studies because people use different antibiotics, different probiotics and different treatment regimens.” Patel explains the theory of why probiotics could help women specifically: “Your vaginal microbiome acts as a gatekeeper for the urinary tract. A healthy balance of bacteria – especially Lactobacillus species – can help prevent bad bacteria from taking hold. “Research suggests that supplementation with Lactobacillus rhamnosus will reduce recurrent UTIs, while Lactobacillus reuteri offers added protection by producing hydrogen peroxide, which keeps your vaginal tract less appealing to ‘bad’ bacteria.” More robust research is needed for us to get a handle on which strains, and at what doses, are most effective. “Probiotics may be most beneficial for prevention rather than active treatment, and they work best as part of a comprehensive approach rather than as a standalone solution,” says Patel. If you have recurring UTIs… “My general advice is to drink plenty of water, urinate after any sexual activity, wipe from front to back and avoid potentially irritating personal care products,” says Srikrishna. “If certain foods seem to aggravate symptoms, temporarily eliminating common bladder irritants may be worthwhile to see if this eases symptoms or helps reduce the frequency of infections.” She adds that there are lots of other treatment options – from vaccines for specific bacterial strains to a urinary antiseptic and even vaginal lasers. The key, she says, is to speak to a medical professional “to identify any underlying factors – like anatomical issues, hormonal changes or lifestyle – that might be contributing to the pattern.” Originally published July 2025 Want more? Visit BBC Food on Instagram, Facebook and Pinterest or watch the latest Food TV programmes on BBC iPlayer.
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"content": "Could our eating and drinking habits help or hinder UTIs? https://ichef.bbci.co.uk/images/ic/480xn/p0lp9jm7.jpg Common UTI symptoms UTIs are most often caused by certain bacteria getting into the urinary system. The symptoms can be painful and even debilitating. “Firstly, you will likely experience pain, which is often quite sharp or burning, when passing water,” says Prof Jennifer Rohn, head of urological biology, cancer and infection at University College London (UCL). “People with a UTI will usually need to urinate more often than they normally do, often quite urgently. You might also notice changes in your urine: it may contain blood, appear cloudy or smell different. “Sometimes it can give you a fever too, or an abnormally low temperature (below 36C). You might also have pain in your lower abdomen or back.” Symptoms vary in severity, and you don’t need to have all of them to have a UTI. Related stories MP considered bladder removal over chronic UTIChronic UTIs: ‘It’s invisible, nobody can see the pain’Woman’s Hour: UTI treatment MP considered bladder removal over chronic UTI MP considered bladder removal over chronic UTI Chronic UTIs: ‘It’s invisible, nobody can see the pain’ Chronic UTIs: ‘It’s invisible, nobody can see the pain’ Woman’s Hour: UTI treatment Woman’s Hour: UTI treatment Can your diet cause UTIs? Sushma Srikrishna, consultant gynaecologist and urogynaecologist at London Bridge Hospital, points out that as UTIs are “typically caused by bacterial infections,” they can’t directly stem from what we eat or drink. That said, “certain foods and drinks can irritate the bladder and potentially make UTI symptoms worse or make the bladder more susceptible to infection.” Dr Linia Patel, a spokesperson for the British Dietetic Association and women’s health dietitian, explains, “I often advise people who are prone to UTIs to be mindful of common bladder irritants like caffeine, alcohol, carbonated drinks, artificial sweeteners and very spicy foods, which can all aggravate the bladder lining.” She points out that although diet alone won’t stave off UTIs, avoiding those triggers can help take the edge off symptoms and support the overall health of your urinary system. Can your diet help prevent UTIs? “Drinking more water might be one of the simplest yet most effective strategies to prevent UTIs,” says Patel. “This helps flush bacteria from your urinary tract before they can cause trouble.” Research shows that increasing your fluid intake by more than one litre a day can significantly reduce the risk of recurrent infections in women prone to UTIs. Srikrishna also points out that, “foods rich in antioxidants and anti-inflammatory properties may support overall urinary tract health. “These include berries (particularly blueberries), leafy greens and foods high in vitamin C like bell peppers and broccoli.” Vitamin C is thought to “acidify the urine, making it harder for harmful bacteria to thrive, and support your immune function, helping your body naturally fend off infections,” says Patel. A supplement might sound like a convenient shortcut, but it won’t be as beneficial as working it into your diet. That’s because foods containing vitamin C – like kiwi, citrus fruit and vegetables – are likely to come with fibre and antioxidants too, which are also important. You won’t get all that from a vitamin tablet. And, as ever, a long-term balanced diet with plenty of veg, whole grains and nutrients will put your body in the best position to fight any potentially harmful bacteria. Can any foods or drinks help improve UTI symptoms? “While some foods do have natural antimicrobial properties, they can’t replace proper antibiotic treatment,” says Srikrishna. “Foods like garlic, ginger and honey have been studied for their antimicrobial effects, but the evidence for their effectiveness against UTIs specifically is limited.” Given that vitamin C may help your body protect itself from these infections, you might be tempted to load up on things like acidic citrus fruits if you’re in the throes of a UTI. But Srikrishna points out that might not be the way to go to relieve symptoms. “This is a complex area. While some believe acidic foods help create an inhospitable environment for bacteria, others may find acidic foods irritating to an already-inflamed bladder.” There are ways your diet could help alleviate symptoms though, when used alongside more formal treatments. “Staying well-hydrated is key. Some people also find that avoiding those bladder irritants (caffeine, alcohol and spicy foods) during an active infection helps reduce symptoms. “The key is listening to your body and avoiding anything that worsens your symptoms.” Will cranberry juice stop UTIs? “Cranberry probably does have mild anti-UTI effects,” says Rohn, pointing out a recent review of lots of studies on the subject, which suggests it can aid treatment. It’s believed cranberries have compounds (proanthocyanidins) which stop certain bacteria sticking to your urinary tract. Rohn is quick to stress, though, that sweetened cranberry drinks should be avoided as “the sugar can definitely make UTIs worse, as bugs feed on sugar in the urine. “Instead, try cranberry extract or unsweetened drinks based on it.” And she makes no guarantees as to its effectiveness, either. “Although the evidence is good that cranberry can help, many people still get UTIs despite using it, so it’s likely to be quite mildly preventative at best – it’s not a magic bullet.” Srikrishna adds that the evidence is stronger for prevention rather than treatment of active UTIs. But even then, there’s a snag. “For prevention, studies suggest you would need to consume quite large amounts – often more than most people would comfortably drink daily.” Will probiotics help stop UTIs? “The science is still emerging, but probiotics are certainly an exciting new area in this topic,” says Rohn. “There have been some promising results, with evidence that they could reduce the frequency of recurrent UTIs. “At the moment it’s hard to compare and pool all the studies because people use different antibiotics, different probiotics and different treatment regimens.” Patel explains the theory of why probiotics could help women specifically: “Your vaginal microbiome acts as a gatekeeper for the urinary tract. A healthy balance of bacteria – especially Lactobacillus species – can help prevent bad bacteria from taking hold. “Research suggests that supplementation with Lactobacillus rhamnosus will reduce recurrent UTIs, while Lactobacillus reuteri offers added protection by producing hydrogen peroxide, which keeps your vaginal tract less appealing to ‘bad’ bacteria.” More robust research is needed for us to get a handle on which strains, and at what doses, are most effective. “Probiotics may be most beneficial for prevention rather than active treatment, and they work best as part of a comprehensive approach rather than as a standalone solution,” says Patel. If you have recurring UTIs… “My general advice is to drink plenty of water, urinate after any sexual activity, wipe from front to back and avoid potentially irritating personal care products,” says Srikrishna. “If certain foods seem to aggravate symptoms, temporarily eliminating common bladder irritants may be worthwhile to see if this eases symptoms or helps reduce the frequency of infections.” She adds that there are lots of other treatment options – from vaccines for specific bacterial strains to a urinary antiseptic and even vaginal lasers. The key, she says, is to speak to a medical professional “to identify any underlying factors – like anatomical issues, hormonal changes or lifestyle – that might be contributing to the pattern.” Originally published July 2025 Want more? Visit BBC Food on Instagram, Facebook and Pinterest or watch the latest Food TV programmes on BBC iPlayer."
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What is ‘food noise’ and how can you stop it?
Always thinking about food, second-guessing your choices and feeling overwhelmed by cravings? Here’s what you need to know. https://ichef.bbci.co.uk/images/ic/480xn/p0lp0hgl.jpg Trigger warning: This article references disordered eating and weight-loss The idea of ‘food noise’ isn’t new, but the phrase itself only started gaining traction in 2023. That’s when GLP-1 injections (like Wegovy and Mounjaro) became available as weight loss treatments in the UK, promising to help quiet people’s internal chatter around food. What is food noise? “Historically, we would have referred to the experience of food noise as ‘food preoccupation,’ ‘obsessive thoughts,’ ‘cravings,’ or ‘disordered eating cognitions’,” says psychologist and disordered eating specialist Dr Charlotte Ord. “Essentially, it refers to persistent, intrusive or repetitive thoughts about food.” That could be obsessing over what to eat next, feeling preoccupied by food or dieting, avoiding certain foods or developing rigid eating habits or rules. “For me, it is intrinsically linked to exposure to diet culture messaging and the practice of dieting itself,” says Ord. “We tend to become preoccupied with food when we experience food restriction through dieting. Our brains are wired to perceive this as famine – which is a potential threat. This drives our focus to renourishment, even when food isn’t environmentally scarce.” Related stories Healthy ways to manage emotional eatingWhat is intuitive eating and how does it work?How changing what you eat could reduce your stress Healthy ways to manage emotional eating What is intuitive eating and how does it work? How changing what you eat could reduce your stress The difference between regular food thoughts and food noise Thinking about food is very normal. Most of us will mull over what to have for dinner, notice when we’re feeling hungry and full, and look forward to a delicious meal. “Food noise, on the other hand, is persistent and intrusive,” says Ord. “It shows up when you aren’t hungry – sometimes even when you’re full – and is often very emotionally charged. “It can be accompanied by guilt, obsessions or preoccupation. It interferes with quality of life in a way that normal, healthy thoughts about food do not.” Signs you are experiencing food noise “Someone who is struggling with food noise will usually find it very distracting and have trouble concentrating at work or being present with loved ones,” says Ord. They might overthink their food choices too, asking themselves questions like, ‘Shall I have this? Will I feel bad about it? Is it healthy? Shall I have another one?’. “They will often feel a lot of guilt, shame and anxiety around their food choices and this is often accompanied by disordered eating behaviours and difficult thoughts around their shape and weight. “Sometimes, it features alongside excessive exercise or is exacerbated by heavy involvement in fitness environments that often encourage rigid ways of eating and training.” How do weight-loss jabs stop food noise? Dr Jack Mosley, GP and author of Food Noise, explains weight-loss medications work in two ways. “There are two types of eating that impact how much and how often we eat. You’ve got hunger-induced eating – when you haven’t eaten for three or four hours and you want that next meal. And you’ve got reward-based eating – that’s where you get feelings of pleasure from the thought or act of eating. “The weight loss drugs seem to work for both of these categories. They reduce your appetite – in your brain and in your gut – but they also seem to curb reward-driven eating. “Some of the hormones involved in rewards such as dopamine are dialled down, meaning people experience less anticipation and excitement from eating. “As an example, think of being in a petrol station and seeing a packet of your favourite sweets and feeling tempted to buy it, or smelling fast food and feeling the urge to go and get some for yourself. These sensations are reduced when you’re on the medication – and if you do have any, you’re more satisfied with a smaller amount.” What happens when you stop the weight-loss medications? Mosley likens weight-loss injections to noise-cancelling headphones – you put them on and can go about your day without being constantly distracted by food noise. “But ultimately, when you take them off, that noise returns with a vengeance. “The research shows that when people come off these new weight loss medications, they regain two thirds of the weight they lost within the first year. And by 20 months they have normally regained all of it.” That’s why, if you’re on weight loss medication, Mosley says it’s crucial to use that time and headspace to make sustainable, long-term changes to your lifestyle, ingraining healthy eating habits that you can stick to without medication. How to stop food noise There are lots of things you can do to help dial down the volume of food noise, says Ord and Mosley. Here’s what they recommend. Get organised “Once a week, get all your food in and plan your week’s meals. So, when you’re stressed, you don’t revert to the default setting you previously had,” says Mosley. When it comes to your meals Ord adds: “Eat regular, consistent meals every few hours to keep hormone levels stable. Ensure this includes a balance of carbohydrates, protein and fats to support appetite regulation. Do not skip meals!” “Diets such as the Mediterranean-style diet, which include plenty of protein, healthy fats, fibre and complex carbs, will help,” adds Ord. Don’t rely on willpower “Willpower is somewhat overrated,” says Mosley. “When we see food, we want it. So clear out your cupboards of addictive foods. Replace them with whole foods.” That said, if you do occasionally have something that’s high in calories, like a chocolate bar, Mosley urges you to be kind to yourself. It doesn’t mean you’ve failed. Stop labelling food as good or bad “Drop food restriction,” says Ord. “Moralising food and thoughts around food restriction are just as likely to trigger food noise as physical restriction. The brain becomes focused on what is off limits and perceives this as a threat. “So, be mindful of the language you use around food and try to remove good or bad, healthy or unhealthy moralisations. Try to notice when you have thoughts like, ‘I shouldn’t eat that’ or ‘I’m not allowed snacks’. This all encourages restrictive eating and, in turn, food noise.” Be mindful “Practice a mindful pause whenever you notice food noise showing up and tune in to what you really need in that moment,” says Ord. “Is it food? Comfort? Entertainment? Social connection? A break? There are many different forms of nourishment.” Mosley adds: “Stress drives food noise – it drives cravings and it drives overeating. So, find ways to relieve that stress without turning to food. It could be exercise, meditation, any hobby that you enjoy. This can make a big difference.” If you’re worried about food noise There’s help and support available. “Experiencing food noise doesn’t mean there’s something fundamentally wrong with you, nor does it have to last forever,” says Ord. “Food noise is a sign that your brain is doing exactly what it’s designed to do – keep you safe. When your brain thinks there’s a chance of famine or only knows how to soothe distress by regulating itself with food, it will drive you to focus on it.” Healing from food noise means rebuilding your relationship with food, understanding your emotional needs and learning to nourish yourself in ways that go beyond eating, says Ord – that will quiet the food noise and let you put food back in its rightful place. Originally published July 2025 Want more? Visit BBC Food on Instagram, Facebook and Pinterest or watch the latest Food TV programmes on BBC iPlayer.
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"content": "Always thinking about food, second-guessing your choices and feeling overwhelmed by cravings? Here’s what you need to know. https://ichef.bbci.co.uk/images/ic/480xn/p0lp0hgl.jpg Trigger warning: This article references disordered eating and weight-loss The idea of ‘food noise’ isn’t new, but the phrase itself only started gaining traction in 2023. That’s when GLP-1 injections (like Wegovy and Mounjaro) became available as weight loss treatments in the UK, promising to help quiet people’s internal chatter around food. What is food noise? “Historically, we would have referred to the experience of food noise as ‘food preoccupation,’ ‘obsessive thoughts,’ ‘cravings,’ or ‘disordered eating cognitions’,” says psychologist and disordered eating specialist Dr Charlotte Ord. “Essentially, it refers to persistent, intrusive or repetitive thoughts about food.” That could be obsessing over what to eat next, feeling preoccupied by food or dieting, avoiding certain foods or developing rigid eating habits or rules. “For me, it is intrinsically linked to exposure to diet culture messaging and the practice of dieting itself,” says Ord. “We tend to become preoccupied with food when we experience food restriction through dieting. Our brains are wired to perceive this as famine – which is a potential threat. This drives our focus to renourishment, even when food isn’t environmentally scarce.” Related stories Healthy ways to manage emotional eatingWhat is intuitive eating and how does it work?How changing what you eat could reduce your stress Healthy ways to manage emotional eating What is intuitive eating and how does it work? How changing what you eat could reduce your stress The difference between regular food thoughts and food noise Thinking about food is very normal. Most of us will mull over what to have for dinner, notice when we’re feeling hungry and full, and look forward to a delicious meal. “Food noise, on the other hand, is persistent and intrusive,” says Ord. “It shows up when you aren’t hungry – sometimes even when you’re full – and is often very emotionally charged. “It can be accompanied by guilt, obsessions or preoccupation. It interferes with quality of life in a way that normal, healthy thoughts about food do not.” Signs you are experiencing food noise “Someone who is struggling with food noise will usually find it very distracting and have trouble concentrating at work or being present with loved ones,” says Ord. They might overthink their food choices too, asking themselves questions like, ‘Shall I have this? Will I feel bad about it? Is it healthy? Shall I have another one?’. “They will often feel a lot of guilt, shame and anxiety around their food choices and this is often accompanied by disordered eating behaviours and difficult thoughts around their shape and weight. “Sometimes, it features alongside excessive exercise or is exacerbated by heavy involvement in fitness environments that often encourage rigid ways of eating and training.” How do weight-loss jabs stop food noise? Dr Jack Mosley, GP and author of Food Noise, explains weight-loss medications work in two ways. “There are two types of eating that impact how much and how often we eat. You’ve got hunger-induced eating – when you haven’t eaten for three or four hours and you want that next meal. And you’ve got reward-based eating – that’s where you get feelings of pleasure from the thought or act of eating. “The weight loss drugs seem to work for both of these categories. They reduce your appetite – in your brain and in your gut – but they also seem to curb reward-driven eating. “Some of the hormones involved in rewards such as dopamine are dialled down, meaning people experience less anticipation and excitement from eating. “As an example, think of being in a petrol station and seeing a packet of your favourite sweets and feeling tempted to buy it, or smelling fast food and feeling the urge to go and get some for yourself. These sensations are reduced when you’re on the medication – and if you do have any, you’re more satisfied with a smaller amount.” What happens when you stop the weight-loss medications? Mosley likens weight-loss injections to noise-cancelling headphones – you put them on and can go about your day without being constantly distracted by food noise. “But ultimately, when you take them off, that noise returns with a vengeance. “The research shows that when people come off these new weight loss medications, they regain two thirds of the weight they lost within the first year. And by 20 months they have normally regained all of it.” That’s why, if you’re on weight loss medication, Mosley says it’s crucial to use that time and headspace to make sustainable, long-term changes to your lifestyle, ingraining healthy eating habits that you can stick to without medication. How to stop food noise There are lots of things you can do to help dial down the volume of food noise, says Ord and Mosley. Here’s what they recommend. Get organised “Once a week, get all your food in and plan your week’s meals. So, when you’re stressed, you don’t revert to the default setting you previously had,” says Mosley. When it comes to your meals Ord adds: “Eat regular, consistent meals every few hours to keep hormone levels stable. Ensure this includes a balance of carbohydrates, protein and fats to support appetite regulation. Do not skip meals!” “Diets such as the Mediterranean-style diet, which include plenty of protein, healthy fats, fibre and complex carbs, will help,” adds Ord. Don’t rely on willpower “Willpower is somewhat overrated,” says Mosley. “When we see food, we want it. So clear out your cupboards of addictive foods. Replace them with whole foods.” That said, if you do occasionally have something that’s high in calories, like a chocolate bar, Mosley urges you to be kind to yourself. It doesn’t mean you’ve failed. Stop labelling food as good or bad “Drop food restriction,” says Ord. “Moralising food and thoughts around food restriction are just as likely to trigger food noise as physical restriction. The brain becomes focused on what is off limits and perceives this as a threat. “So, be mindful of the language you use around food and try to remove good or bad, healthy or unhealthy moralisations. Try to notice when you have thoughts like, ‘I shouldn’t eat that’ or ‘I’m not allowed snacks’. This all encourages restrictive eating and, in turn, food noise.” Be mindful “Practice a mindful pause whenever you notice food noise showing up and tune in to what you really need in that moment,” says Ord. “Is it food? Comfort? Entertainment? Social connection? A break? There are many different forms of nourishment.” Mosley adds: “Stress drives food noise – it drives cravings and it drives overeating. So, find ways to relieve that stress without turning to food. It could be exercise, meditation, any hobby that you enjoy. This can make a big difference.” If you’re worried about food noise There’s help and support available. “Experiencing food noise doesn’t mean there’s something fundamentally wrong with you, nor does it have to last forever,” says Ord. “Food noise is a sign that your brain is doing exactly what it’s designed to do – keep you safe. When your brain thinks there’s a chance of famine or only knows how to soothe distress by regulating itself with food, it will drive you to focus on it.” Healing from food noise means rebuilding your relationship with food, understanding your emotional needs and learning to nourish yourself in ways that go beyond eating, says Ord – that will quiet the food noise and let you put food back in its rightful place. Originally published July 2025 Want more? Visit BBC Food on Instagram, Facebook and Pinterest or watch the latest Food TV programmes on BBC iPlayer."
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How to keep your summer barbecue from turning toxic
Lots of us are prone to hastily grabbing a pack of sausages and cooking them over a spitting, leaping fire that looks impressive, but is more likely to create cinders and soot than great taste. Each summer get-together brings the fear of biting into barbecue chicken that's worryingly pink inside, worried glances at raw and cooked food squeezed onto a too-small barbecue, or vegetarian panic as the meat-eaters hoover up the choices. If you're anything but a cavalier king of the grill, here are a few simple tips to easy barbecue food you can be confident leaves everyone feeling good. https://ichef.bbci.co.uk/images/ic/480xn/p07fpjtp.jpg Avoiding food poisoning Cases of food poisoning increase significantly in the summer, according to the Food Standards Agency. Here is their advice for keeping your barbecue safer. Clean the grill The heat of the coals is not suitable for killing all germs. Cleaning the grill is easiest after a quick pre-heat, before your cooking starts. The heat will loosen charred-on grease. A clean grill will also leave beautiful char-marks on your food. A dirty grill will leave bits of last week’s dinner! However do make sure no wire bristles are stuck on the grill, as they can become accidentally ingested. Ouch! Chill (but not too much) Defrost food thoroughly before cooking on the barbecue, ideally in the fridge to ensure it stays cold. Bringing meat up to room temperature for 20 minutes before barbecuing can help it to cook more evenly, but don't let food stand out all day uncooked. In the summer, marinate meat in the fridge. It takes less than an hour for bacteria to multiply enough to cause food poisoning. The raw and the cooked Raw and cooked foods should never touch each other or share the same plate. Once you’ve transferred any raw meat to the barbecue, wash the plate and tongs with hot, soapy water. Always wash your hands if you're unwrapping meat from its packaging as it is very easy to transfer bacteria on your fingers into the bowl of crisps! Give raw food enough space. Consider having separate raw and cooked sides of the barbecue so that cooked foods can be held at a medium-hot temperature until ready to serve. Don’t use the marinade from the raw meat as a sauce for basting meat while it’s cooking. If you want to baste your meat on the grill, consider setting aside a few tablespoons of marinade before the meat goes into it. Or make a fresh barbecue sauce. While steaks can be served rare, burgers, poultry, pork and sausages should always be completely cooked through. For real peace of mind, invest in a temperature probe. Serve smaller side dishes and top up Big bowls of mayo-based salads such as coleslaw and potato salad, creamy desserts and side dishes containing meat, fish or dairy shouldn't sit out in the hot sun for long periods of time. Try setting out smaller bowls and topping up from the fridge, if needed, or keep salads in a cold box with ice packs while you're outside. You'll be less likely to waste food, too. Related stories How to barbecue betterHow to avoid food poisoningHow much of a cancer risk is processed meat? How to barbecue better How to avoid food poisoning How much of a cancer risk is processed meat? Pre-cook it If you take one tip away from this guide, it’s this: pre-cook sausages and chicken on the bone before barbecuing. You will greatly reduce the risk of meat being both burned and undercooked, you’ll save time slaving over the coals and it eliminates the risk of cross-contamination on the grill. Bake chicken legs and thighs on the bone at 180C/160C Fan for 25–30 minutes before barbecuing. They don’t need to brown, as that will happen over the direct heat of the barbecue. Gently pre-poach sausages in simmering water for eight minutes, or seven minutes for chipolatas. This will also remove some of the fat that can drip onto the barbecue and cause bad-tasting flame flare-ups, and the sausages taste a lot juicier and are ready for a crowd in a fraction of the time. https://ichef.bbci.co.uk/images/ic/480xn/p07fpnsv.jpg Use a cooking thermometer to check meat is cooked through, never baste food with a marinade that's had raw meat in it, keep raw and cooked foods apart and ensure your grill and brush are clean. Is there a cancer risk from barbecued meats? Carcinogenic chemicals called Polycyclic Aromatic Hydrocarbons (PAHs) are generated when organic substances are burned. On a barbecue this includes the fats dripping down onto the wood or charcoal, as well as flames reaching the surface of the meat. The smoke from the burning heat source also covers the surface with PAHs, and build-up can occur in smoked foods at any temperature. Heterocyclic amines (HCAs) are chemicals created when any meat — or poultry or fish — is cooked at a high temperature. Cooking food close to the coals, in a smoky environment or for prolonged periods, can create high levels of HCAs and PAHs in your food. In lab experiments, these chemicals have been found to be mutagenic — that is, they cause changes in DNA that may increase the risk of cancer. This being said, measuring the actual level of risk is very difficult. Research is centred on animals, not humans, with exposure to levels of HCAs/PAHs thousands of times higher than humans would experience. There are ways to minimise your exposure to these chemicals from the barbecue. Part-cooking food indoors will limit the amount of time it is exposed to the smoke. Gas barbecues create fewer PAHs than charcoal or wood chips. Marinating meat also cools its surface to stop PAHs forming. Good grilling, cooking over hot coals rather than an open flame, or barbecuing using indirect heat, will help. https://ichef.bbci.co.uk/images/ic/480xn/p0lp03mm.jpg Burgers have the highest levels of carcinogenic 'PAHs', as the fat drips down onto the coals and coats the craggy surface area of the meat. Healthy barbecue food While sausages and burgers are common options, but can be high in salt and saturated fat. Leaner cuts of meat, vegetables and fish can be cooked just as quickly and easily. Lean cuts of pork, chicken pieces and tofu get a flavour boost from a quick marinade. Making your own means you know exactly what's in there, and can adjust to your taste. Or just finish with a dipping sauce like zingy chimichurri. The NHS suggests we should be eating oily fish such as mackerel or salmon every week. Fortunately, oily fish tastes incredible on the barbecue. Try the Hairy Bikers' easy mackerel skewers or Rick Stein's spicy mackerel recheado. Vegetarian and vegan barbecue ideas According to a 2021 Mintel survey, just under half (49%) of Brits are now limiting their meat intake or not eating it at all. There are plenty of plant-based foods to choose from in the supermarket, but you can also barbecue vegetables to perfection without relying on meat-substitutes. A plate full of different sides, dips and salads is better than a lonely veggie sausage. When your barbecue is fired up and really hot, throw on some whole aubergines and peppers to make baba ganoush or roasted pepper dip. Pile slices of grilled vegetables into a toasted roll with plenty of hummus, sauces and salad, or whip up Gaz Oakley's spicy, easy tofu burgers in minutes. Vegan salads are great to fill out a barbecue and tend to be healthier. An easy carrot and beetroot slaw or fresh Indian kachumber salad goes with anything. Originally published July 2019, updated May 2022
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"content": "Lots of us are prone to hastily grabbing a pack of sausages and cooking them over a spitting, leaping fire that looks impressive, but is more likely to create cinders and soot than great taste. Each summer get-together brings the fear of biting into barbecue chicken that's worryingly pink inside, worried glances at raw and cooked food squeezed onto a too-small barbecue, or vegetarian panic as the meat-eaters hoover up the choices. If you're anything but a cavalier king of the grill, here are a few simple tips to easy barbecue food you can be confident leaves everyone feeling good. https://ichef.bbci.co.uk/images/ic/480xn/p07fpjtp.jpg Avoiding food poisoning Cases of food poisoning increase significantly in the summer, according to the Food Standards Agency. Here is their advice for keeping your barbecue safer. Clean the grill The heat of the coals is not suitable for killing all germs. Cleaning the grill is easiest after a quick pre-heat, before your cooking starts. The heat will loosen charred-on grease. A clean grill will also leave beautiful char-marks on your food. A dirty grill will leave bits of last week’s dinner! However do make sure no wire bristles are stuck on the grill, as they can become accidentally ingested. Ouch! Chill (but not too much) Defrost food thoroughly before cooking on the barbecue, ideally in the fridge to ensure it stays cold. Bringing meat up to room temperature for 20 minutes before barbecuing can help it to cook more evenly, but don't let food stand out all day uncooked. In the summer, marinate meat in the fridge. It takes less than an hour for bacteria to multiply enough to cause food poisoning. The raw and the cooked Raw and cooked foods should never touch each other or share the same plate. Once you’ve transferred any raw meat to the barbecue, wash the plate and tongs with hot, soapy water. Always wash your hands if you're unwrapping meat from its packaging as it is very easy to transfer bacteria on your fingers into the bowl of crisps! Give raw food enough space. Consider having separate raw and cooked sides of the barbecue so that cooked foods can be held at a medium-hot temperature until ready to serve. Don’t use the marinade from the raw meat as a sauce for basting meat while it’s cooking. If you want to baste your meat on the grill, consider setting aside a few tablespoons of marinade before the meat goes into it. Or make a fresh barbecue sauce. While steaks can be served rare, burgers, poultry, pork and sausages should always be completely cooked through. For real peace of mind, invest in a temperature probe. Serve smaller side dishes and top up Big bowls of mayo-based salads such as coleslaw and potato salad, creamy desserts and side dishes containing meat, fish or dairy shouldn't sit out in the hot sun for long periods of time. Try setting out smaller bowls and topping up from the fridge, if needed, or keep salads in a cold box with ice packs while you're outside. You'll be less likely to waste food, too. Related stories How to barbecue betterHow to avoid food poisoningHow much of a cancer risk is processed meat? How to barbecue better How to avoid food poisoning How much of a cancer risk is processed meat? Pre-cook it If you take one tip away from this guide, it’s this: pre-cook sausages and chicken on the bone before barbecuing. You will greatly reduce the risk of meat being both burned and undercooked, you’ll save time slaving over the coals and it eliminates the risk of cross-contamination on the grill. Bake chicken legs and thighs on the bone at 180C/160C Fan for 25–30 minutes before barbecuing. They don’t need to brown, as that will happen over the direct heat of the barbecue. Gently pre-poach sausages in simmering water for eight minutes, or seven minutes for chipolatas. This will also remove some of the fat that can drip onto the barbecue and cause bad-tasting flame flare-ups, and the sausages taste a lot juicier and are ready for a crowd in a fraction of the time. https://ichef.bbci.co.uk/images/ic/480xn/p07fpnsv.jpg Use a cooking thermometer to check meat is cooked through, never baste food with a marinade that's had raw meat in it, keep raw and cooked foods apart and ensure your grill and brush are clean. Is there a cancer risk from barbecued meats? Carcinogenic chemicals called Polycyclic Aromatic Hydrocarbons (PAHs) are generated when organic substances are burned. On a barbecue this includes the fats dripping down onto the wood or charcoal, as well as flames reaching the surface of the meat. The smoke from the burning heat source also covers the surface with PAHs, and build-up can occur in smoked foods at any temperature. Heterocyclic amines (HCAs) are chemicals created when any meat — or poultry or fish — is cooked at a high temperature. Cooking food close to the coals, in a smoky environment or for prolonged periods, can create high levels of HCAs and PAHs in your food. In lab experiments, these chemicals have been found to be mutagenic — that is, they cause changes in DNA that may increase the risk of cancer. This being said, measuring the actual level of risk is very difficult. Research is centred on animals, not humans, with exposure to levels of HCAs/PAHs thousands of times higher than humans would experience. There are ways to minimise your exposure to these chemicals from the barbecue. Part-cooking food indoors will limit the amount of time it is exposed to the smoke. Gas barbecues create fewer PAHs than charcoal or wood chips. Marinating meat also cools its surface to stop PAHs forming. Good grilling, cooking over hot coals rather than an open flame, or barbecuing using indirect heat, will help. https://ichef.bbci.co.uk/images/ic/480xn/p0lp03mm.jpg Burgers have the highest levels of carcinogenic 'PAHs', as the fat drips down onto the coals and coats the craggy surface area of the meat. Healthy barbecue food While sausages and burgers are common options, but can be high in salt and saturated fat. Leaner cuts of meat, vegetables and fish can be cooked just as quickly and easily. Lean cuts of pork, chicken pieces and tofu get a flavour boost from a quick marinade. Making your own means you know exactly what's in there, and can adjust to your taste. Or just finish with a dipping sauce like zingy chimichurri. The NHS suggests we should be eating oily fish such as mackerel or salmon every week. Fortunately, oily fish tastes incredible on the barbecue. Try the Hairy Bikers' easy mackerel skewers or Rick Stein's spicy mackerel recheado. Vegetarian and vegan barbecue ideas According to a 2021 Mintel survey, just under half (49%) of Brits are now limiting their meat intake or not eating it at all. There are plenty of plant-based foods to choose from in the supermarket, but you can also barbecue vegetables to perfection without relying on meat-substitutes. A plate full of different sides, dips and salads is better than a lonely veggie sausage. When your barbecue is fired up and really hot, throw on some whole aubergines and peppers to make baba ganoush or roasted pepper dip. Pile slices of grilled vegetables into a toasted roll with plenty of hummus, sauces and salad, or whip up Gaz Oakley's spicy, easy tofu burgers in minutes. Vegan salads are great to fill out a barbecue and tend to be healthier. An easy carrot and beetroot slaw or fresh Indian kachumber salad goes with anything. Originally published July 2019, updated May 2022"
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Here’s what you need to know if you’re prediabetic
A diagnosis of prediabetes can be scary, but making changes to your diet could have a big impact, say experts https://ichef.bbci.co.uk/images/ic/480xn/p0lmm5jp.jpg Trigger warning: Please note, this article contains information and advice on rapid weight loss. This may be triggering. This should only be considered under the supervision and advice of a medical professional – such as your GP. This article is focussed on prediabetes that precedes type 2 diabetes and not type 1 diabetes. In the UK, one in nine adults is reported to have prediabetes, meaning they are at imminent risk of developing type 2 diabetes. Having prediabetes essentially means that your blood sugar levels are higher than normal, although not as high as they’d be if you did have type 2. Making lifestyle changes – including, crucially, to your diet – can not only prevent the development of type 2, but also rid you of prediabetes completely, says Esther Walden, senior clinical advisor at Diabetes UK. “For some people, hearing [they’ve got] prediabetes can feel as though a diagnosis of type 2 diabetes is inevitable, but many people can reduce their risk. “With the right support, up to 50% of cases of type 2 diabetes can be prevented or delayed by eating healthily, increasing activity levels and, if you are overweight, losing weight.” How do you know if you have prediabetes? Prediabetes can be totally symptomless, meaning it can easily go undiagnosed. “Unfortunately, many people don’t know they have prediabetes unless raised blood glucose levels are picked up as part of a routine screening check-up,” explains Dr Amanda Avery, associate professor in nutrition and dietetics at the University of Nottingham. Can your diet cause prediabetes? There are a few different factors that can determine your risk of developing prediabetes – everything from ethnicity and age to diet and weight are significant players. “Insulin – a hormone produced in the pancreas – is instrumental in keeping blood glucose levels as normal as possible. If a person has excess weight, especially around their middle, this can make it more difficult for insulin to control glucose levels. “Essentially, with increasing amounts of excess body fat, the cells become more resistant to the action of insulin. The body tries really hard to produce more insulin to counteract this effect, but it can only do this for so long.” So, lifestyles and eating habits that lead to excess body fat can increase the risk of someone developing prediabetes. Related stories How many calories do I need? Use our calorie calculatorHow to eat to avoid blood sugar spikesHow changing my diet put my type 2 diabetes into remission How many calories do I need? Use our calorie calculator How many calories do I need? Use our calorie calculator How to eat to avoid blood sugar spikes How to eat to avoid blood sugar spikes How changing my diet put my type 2 diabetes into remission How changing my diet put my type 2 diabetes into remission How to change your diet if you have prediabetes “Everyone is individual, so there isn’t a ‘one-size-fits-all’ way of eating for everyone who’s prediabetic,” says Walden. That said, certain kinds of diets – for instance, those that are high in fat with high-GI and low fibre – “are linked to an increased risk of type 2 diabetes.” Here are four things to consider that research suggests could delay or even prevent the onset of type 2. 1. Lose 10% of your weight Before you set out to lose weight, always check with your doctor. Ask if it’s likely your prediabetes is linked to your weight, and whether it’s safe for you to shed some pounds. Prof Roy Taylor, doctor, researcher and author of the recently updated Life Without Diabetes, led the 2011 research which first proved type 2 disease can be reversible. “For most people, losing 10% of your current body weight will correct the underlying problem, as it will empty out excessive levels of fat that have built up in the liver,” he explains. “That achieves what would have been regarded as magic even a decade ago. The risk of going on to develop full-blown diabetes disappears – provided that the weight is not allowed to creep up again. Crucially, what matters here is the proportion of your total weight that you lose. “The concept of ‘obesity’ is not relevant,” explains Taylor. “An individual gets prediabetes when they exceed a ‘personal fat threshold’, which might be any level of excess weight. Taylor’s point is that individual fat thresholds vary, so even people who aren’t classified as obese can still be at risk. While experts normally steer clear of hard-to-maintain rapid weight-loss diets, Taylor says when it comes to prediabetes, they do have their merit. “People differ, but bear in mind that the rapid weight loss method (800 calories a day) has repeatedly been shown to be successful in ridding people of type 2 diabetes (and it is the basis of the NHS Path to Remission Programme for type 2 diabetes).” That said, it’s always important to make sure you’re still getting the nutrients you need. 2. Maintain your new (lower) weight Some people find that a very low-calorie diet can help them lose a significant amount of weight quickly – but diets like this aren’t sustainable for very long. So, it’s important to find a way to keep the weight off that’s realistic in the long term. Diabetes UK says that the Mediterranean diet, DASH diet, vegetarian and vegan diets, the Nordic diet and moderately cutting down on carbohydrates are all linked to reducing the risk of type 2 diabetes. And they are far more achievable than more drastic diets. These examples are also still varied, fibre-rich and can be low-GI, which supports overall health. 3. Cut back on these ingredients Studies link some particular foods and drinks to an increased risk of type 2 diabetes – so it is helpful to try to reduce these in your overall diet. Walden says these include: Sugar sweetened drinks They’re linked to weight gain as they’re often calorific but also unlikely to offer satiety and they can bring about blood sugar spikes which, over time, could impact insulin resistance. Red and processed meats (like beef, lamb, pork, ham and sausages) The World Health Organisation (WHO) has reported a link between excess red and processed meat consumption and an increase in type 2 diabetes. Refined carbohydrates (like sugary snacks, white bread, sugary cereals) Research has found that ‘high starch, low fibre and a high starch-to-cereal fibre ratio were associated with a higher risk of T2D.’ These are more commonly found in refined carbs because the processing frequently removes the fibre, leaving the starch ratio higher than in unrefined carbs. Potatoes (particularly French fries) Diabetes UK points out that frequent consumption of the humble spud could lead to a higher-risk of developing type 2 diabetes. This is believed to be because they have a relatively high-GI. One study found that ‘replacement of potatoes with wholegrains was associated with a lower T2D risk.’ 4. Eat ingredients linked to a decreased risk of diabetes “Research has shown us that the following foods and drinks can be associated with a decreased risk [of developing type 2 diabetes],” says Walden. Fruit and veg (including specifically green leafy veg, blueberries, grapes and apples) A 2012 study found that both root veg and green leafy veg were linked to a reduced risk, while a 2013 study investigating whether certain fruits were linked to a reduced risk of developing type 2 diabetes found that blueberries, grapes and apples came out on top. Wholegrains There are several studies which highlight how increasing the amount of wholegrains in a person’s diet reduces the risk of type 2 diabetes. One 2015 study showed that three servings of wholegrain foods each day (45g in total) could decrease the risk of type 2 diabetes by 20%. Yogurt and cheese It’s been shown that a person could have a 5% less risk if they consumed dairy daily. This increased to 10% if the dairy was lower fat. A 2016 study also found that regularly eating yoghurt could lower the risk by 14%. Unsweetened tea and coffee Regular coffee drinkers (whether they go for caffeinated or decaffeinated) are associated with having a lower risk of type 2 diabetes, says one study. And another found daily cups of tea (they examined black, green and oolong tea) was associated with a lower risk of developing type 2 diabetes. Don’t panic Being told you’re prediabetic can be scary, but Avery urges anyone with a diagnosis to see it as an opportunity and motivator to boost your health and potentially even stop type 2 from developing altogether. If overhauling your diet sounds intimidating or unrealistic, start with small, achievable steps, says Avery. “Small dietary changes can make a huge difference, especially if it helps a person to achieve a healthier weight.” If you are concerned about prediabetes and diabetes, help and support is available. Want more? Visit BBC Food on Instagram, Facebook and Pinterest or watch the latest Food TV programmes on BBC iPlayer.
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"content": "A diagnosis of prediabetes can be scary, but making changes to your diet could have a big impact, say experts https://ichef.bbci.co.uk/images/ic/480xn/p0lmm5jp.jpg Trigger warning: Please note, this article contains information and advice on rapid weight loss. This may be triggering. This should only be considered under the supervision and advice of a medical professional – such as your GP. This article is focussed on prediabetes that precedes type 2 diabetes and not type 1 diabetes. In the UK, one in nine adults is reported to have prediabetes, meaning they are at imminent risk of developing type 2 diabetes. Having prediabetes essentially means that your blood sugar levels are higher than normal, although not as high as they’d be if you did have type 2. Making lifestyle changes – including, crucially, to your diet – can not only prevent the development of type 2, but also rid you of prediabetes completely, says Esther Walden, senior clinical advisor at Diabetes UK. “For some people, hearing [they’ve got] prediabetes can feel as though a diagnosis of type 2 diabetes is inevitable, but many people can reduce their risk. “With the right support, up to 50% of cases of type 2 diabetes can be prevented or delayed by eating healthily, increasing activity levels and, if you are overweight, losing weight.” How do you know if you have prediabetes? Prediabetes can be totally symptomless, meaning it can easily go undiagnosed. “Unfortunately, many people don’t know they have prediabetes unless raised blood glucose levels are picked up as part of a routine screening check-up,” explains Dr Amanda Avery, associate professor in nutrition and dietetics at the University of Nottingham. Can your diet cause prediabetes? There are a few different factors that can determine your risk of developing prediabetes – everything from ethnicity and age to diet and weight are significant players. “Insulin – a hormone produced in the pancreas – is instrumental in keeping blood glucose levels as normal as possible. If a person has excess weight, especially around their middle, this can make it more difficult for insulin to control glucose levels. “Essentially, with increasing amounts of excess body fat, the cells become more resistant to the action of insulin. The body tries really hard to produce more insulin to counteract this effect, but it can only do this for so long.” So, lifestyles and eating habits that lead to excess body fat can increase the risk of someone developing prediabetes. Related stories How many calories do I need? Use our calorie calculatorHow to eat to avoid blood sugar spikesHow changing my diet put my type 2 diabetes into remission How many calories do I need? Use our calorie calculator How many calories do I need? Use our calorie calculator How to eat to avoid blood sugar spikes How to eat to avoid blood sugar spikes How changing my diet put my type 2 diabetes into remission How changing my diet put my type 2 diabetes into remission How to change your diet if you have prediabetes “Everyone is individual, so there isn’t a ‘one-size-fits-all’ way of eating for everyone who’s prediabetic,” says Walden. That said, certain kinds of diets – for instance, those that are high in fat with high-GI and low fibre – “are linked to an increased risk of type 2 diabetes.” Here are four things to consider that research suggests could delay or even prevent the onset of type 2. 1. Lose 10% of your weight Before you set out to lose weight, always check with your doctor. Ask if it’s likely your prediabetes is linked to your weight, and whether it’s safe for you to shed some pounds. Prof Roy Taylor, doctor, researcher and author of the recently updated Life Without Diabetes, led the 2011 research which first proved type 2 disease can be reversible. “For most people, losing 10% of your current body weight will correct the underlying problem, as it will empty out excessive levels of fat that have built up in the liver,” he explains. “That achieves what would have been regarded as magic even a decade ago. The risk of going on to develop full-blown diabetes disappears – provided that the weight is not allowed to creep up again. Crucially, what matters here is the proportion of your total weight that you lose. “The concept of ‘obesity’ is not relevant,” explains Taylor. “An individual gets prediabetes when they exceed a ‘personal fat threshold’, which might be any level of excess weight. Taylor’s point is that individual fat thresholds vary, so even people who aren’t classified as obese can still be at risk. While experts normally steer clear of hard-to-maintain rapid weight-loss diets, Taylor says when it comes to prediabetes, they do have their merit. “People differ, but bear in mind that the rapid weight loss method (800 calories a day) has repeatedly been shown to be successful in ridding people of type 2 diabetes (and it is the basis of the NHS Path to Remission Programme for type 2 diabetes).” That said, it’s always important to make sure you’re still getting the nutrients you need. 2. Maintain your new (lower) weight Some people find that a very low-calorie diet can help them lose a significant amount of weight quickly – but diets like this aren’t sustainable for very long. So, it’s important to find a way to keep the weight off that’s realistic in the long term. Diabetes UK says that the Mediterranean diet, DASH diet, vegetarian and vegan diets, the Nordic diet and moderately cutting down on carbohydrates are all linked to reducing the risk of type 2 diabetes. And they are far more achievable than more drastic diets. These examples are also still varied, fibre-rich and can be low-GI, which supports overall health. 3. Cut back on these ingredients Studies link some particular foods and drinks to an increased risk of type 2 diabetes – so it is helpful to try to reduce these in your overall diet. Walden says these include: Sugar sweetened drinks They’re linked to weight gain as they’re often calorific but also unlikely to offer satiety and they can bring about blood sugar spikes which, over time, could impact insulin resistance. Red and processed meats (like beef, lamb, pork, ham and sausages) The World Health Organisation (WHO) has reported a link between excess red and processed meat consumption and an increase in type 2 diabetes. Refined carbohydrates (like sugary snacks, white bread, sugary cereals) Research has found that ‘high starch, low fibre and a high starch-to-cereal fibre ratio were associated with a higher risk of T2D.’ These are more commonly found in refined carbs because the processing frequently removes the fibre, leaving the starch ratio higher than in unrefined carbs. Potatoes (particularly French fries) Diabetes UK points out that frequent consumption of the humble spud could lead to a higher-risk of developing type 2 diabetes. This is believed to be because they have a relatively high-GI. One study found that ‘replacement of potatoes with wholegrains was associated with a lower T2D risk.’ 4. Eat ingredients linked to a decreased risk of diabetes “Research has shown us that the following foods and drinks can be associated with a decreased risk [of developing type 2 diabetes],” says Walden. Fruit and veg (including specifically green leafy veg, blueberries, grapes and apples) A 2012 study found that both root veg and green leafy veg were linked to a reduced risk, while a 2013 study investigating whether certain fruits were linked to a reduced risk of developing type 2 diabetes found that blueberries, grapes and apples came out on top. Wholegrains There are several studies which highlight how increasing the amount of wholegrains in a person’s diet reduces the risk of type 2 diabetes. One 2015 study showed that three servings of wholegrain foods each day (45g in total) could decrease the risk of type 2 diabetes by 20%. Yogurt and cheese It’s been shown that a person could have a 5% less risk if they consumed dairy daily. This increased to 10% if the dairy was lower fat. A 2016 study also found that regularly eating yoghurt could lower the risk by 14%. Unsweetened tea and coffee Regular coffee drinkers (whether they go for caffeinated or decaffeinated) are associated with having a lower risk of type 2 diabetes, says one study. And another found daily cups of tea (they examined black, green and oolong tea) was associated with a lower risk of developing type 2 diabetes. Don’t panic Being told you’re prediabetic can be scary, but Avery urges anyone with a diagnosis to see it as an opportunity and motivator to boost your health and potentially even stop type 2 from developing altogether. If overhauling your diet sounds intimidating or unrealistic, start with small, achievable steps, says Avery. “Small dietary changes can make a huge difference, especially if it helps a person to achieve a healthier weight.” If you are concerned about prediabetes and diabetes, help and support is available. Want more? Visit BBC Food on Instagram, Facebook and Pinterest or watch the latest Food TV programmes on BBC iPlayer."
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‘I’m a sports nutritionist and I want you to fall back in love with carbs’
Exercise smarter, not harder, by tweaking your diet with help from a pro. https://ichef.bbci.co.uk/images/ic/480xn/p0ll83bk.jpg Aimee Ellen O'Keeffe has spent her career improving diets of both professional athletes and sports enthusiasts As a performance nutritionist for pro sports teams (currently the Red Roses and Williams Racing, previously Manchester United’s women’s team and Liverpool FC’s academy), Aimee Ellen O’Keeffe specialises in helping athletes up their game. While we might be part-time gym goers as opposed to fully fledged sportspeople, there are plenty of lessons we can take from the nutritional nuggets that O’Keeffe shares with seasoned athletes. Here’s her advice for fuelling up to get more out of your exercise. 1. Eat more carbs “Carbohydrates have a stigma attached to them that’s hung around like a bad smell for generations,” says O’Keeffe. “The negativity around this macronutrient is ever present among women and in female sport predominantly – but is also common in male spaces too. “They really are your friend and not your enemy when it comes to energy and performance. No gold medal has ever been won in sports without carbs. Carbohydrates are vital for maximising your potential when it comes to physical training, but also help fuel the brain. “When you train or compete, your muscles rely heavily on stored carbohydrate (glycogen) for energy. If those stores are low, fatigue sets in faster, performance drops and recovery slows down.” When asked how much we should be taking in, O’Keeffe steers us to the daily recommendations suggested by the American College of Sports Medicine. Light activity: 3–5g per kg of bodyweightModerate: 5–7g per kg of bodyweightHigh endurance: 6–10g per kg of bodyweightExtreme training loads: 8–12g per kg of bodyweight Light activity: 3–5g per kg of bodyweight Light activity: 3–5g per kg of bodyweight Moderate: 5–7g per kg of bodyweight Moderate: 5–7g per kg of bodyweight High endurance: 6–10g per kg of bodyweight High endurance: 6–10g per kg of bodyweight Extreme training loads: 8–12g per kg of bodyweight Extreme training loads: 8–12g per kg of bodyweight 2. Eat in line with your goal “The diets of a regular person would differ greatly to a professional athlete. The energy expenditure of a ‘regular’ person would be a lot less, meaning they wouldn’t need anywhere near as many calories or carbohydrates. “It’s important to align your actions to your goal. Problems occur when people eat too much (which causes weight gain) because they feel they have to ‘fuel up’. In reality, they often just need to eat a little more around training sessions to enable them to push hard and progress.” 3. You need protein, not ultra-processed protein products “Protein is a majorly important macronutrient for regular people and pro athletes, whatever goal you may have. “Whether you’re looking to lose fat, improve your performance or gain muscle, protein has to be ever present and the research shows that a daily intake of 1.4–2.0 grams per kg of bodyweight can support those goals.” But don’t feel the need to take shortcuts when upping your protein: those convenient protein puddings, fibre bars and ‘high-protein’ cereals can’t really compete with protein-rich wholefoods. “From a nutritionist’s perspective, I see these products as tools, not essentials. They can be convenient and practical, especially for busy athletes or those on the go – but they shouldn’t be your main source of nourishment. “You absolutely can meet your protein and fibre needs through wholefoods, often more affordably and with better overall nutrient density. “Greek yoghurt, eggs, beans, fish, lean meat and tofu are all great sources of protein and can be pretty affordable. Fibre-rich foods like oats, fruit, veggies, wholegrains, legumes and nuts are easy to work with too.” “The challenge is often access, practicality and time. That’s where some UPFs can serve a purpose. A ready-made protein shake after a gym session when you’re tight for time is better than skipping recovery altogether. “But long term, I always encourage athletes to build their meals around real food first. Wholefoods give you more than just macros – they provide vitamins, minerals and antioxidants that support immune function, recovery and overall health. 4. Recovery is just as important as fuelling “Post exercise, the focus shifts more towards protein for recovery,” explains O’Keeffe. She highlights that the reason people – whether professional athletes or just casual gym goers – pick up niggling injuries or end up out of action after a heavy workout is because they’re not getting the restorative nutrients their body needs. “There’s no such thing as overtraining, just under recovering,” she says. It’s not just about protein though, notes O’Keeffe. It’s also important to add colourful fruits or vegetables. “This will help reduce inflammation and also support immune health and digestion – which is especially important when training regularly or at high intensities.” Originally published June 2025 Want more? Visit BBC Food on Instagram, Facebook and Pinterest or watch the latest Food TV programmes on BBC iPlayer.
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"content": "Exercise smarter, not harder, by tweaking your diet with help from a pro. https://ichef.bbci.co.uk/images/ic/480xn/p0ll83bk.jpg Aimee Ellen O'Keeffe has spent her career improving diets of both professional athletes and sports enthusiasts As a performance nutritionist for pro sports teams (currently the Red Roses and Williams Racing, previously Manchester United’s women’s team and Liverpool FC’s academy), Aimee Ellen O’Keeffe specialises in helping athletes up their game. While we might be part-time gym goers as opposed to fully fledged sportspeople, there are plenty of lessons we can take from the nutritional nuggets that O’Keeffe shares with seasoned athletes. Here’s her advice for fuelling up to get more out of your exercise. 1. Eat more carbs “Carbohydrates have a stigma attached to them that’s hung around like a bad smell for generations,” says O’Keeffe. “The negativity around this macronutrient is ever present among women and in female sport predominantly – but is also common in male spaces too. “They really are your friend and not your enemy when it comes to energy and performance. No gold medal has ever been won in sports without carbs. Carbohydrates are vital for maximising your potential when it comes to physical training, but also help fuel the brain. “When you train or compete, your muscles rely heavily on stored carbohydrate (glycogen) for energy. If those stores are low, fatigue sets in faster, performance drops and recovery slows down.” When asked how much we should be taking in, O’Keeffe steers us to the daily recommendations suggested by the American College of Sports Medicine. Light activity: 3–5g per kg of bodyweightModerate: 5–7g per kg of bodyweightHigh endurance: 6–10g per kg of bodyweightExtreme training loads: 8–12g per kg of bodyweight Light activity: 3–5g per kg of bodyweight Light activity: 3–5g per kg of bodyweight Moderate: 5–7g per kg of bodyweight Moderate: 5–7g per kg of bodyweight High endurance: 6–10g per kg of bodyweight High endurance: 6–10g per kg of bodyweight Extreme training loads: 8–12g per kg of bodyweight Extreme training loads: 8–12g per kg of bodyweight 2. Eat in line with your goal “The diets of a regular person would differ greatly to a professional athlete. The energy expenditure of a ‘regular’ person would be a lot less, meaning they wouldn’t need anywhere near as many calories or carbohydrates. “It’s important to align your actions to your goal. Problems occur when people eat too much (which causes weight gain) because they feel they have to ‘fuel up’. In reality, they often just need to eat a little more around training sessions to enable them to push hard and progress.” 3. You need protein, not ultra-processed protein products “Protein is a majorly important macronutrient for regular people and pro athletes, whatever goal you may have. “Whether you’re looking to lose fat, improve your performance or gain muscle, protein has to be ever present and the research shows that a daily intake of 1.4–2.0 grams per kg of bodyweight can support those goals.” But don’t feel the need to take shortcuts when upping your protein: those convenient protein puddings, fibre bars and ‘high-protein’ cereals can’t really compete with protein-rich wholefoods. “From a nutritionist’s perspective, I see these products as tools, not essentials. They can be convenient and practical, especially for busy athletes or those on the go – but they shouldn’t be your main source of nourishment. “You absolutely can meet your protein and fibre needs through wholefoods, often more affordably and with better overall nutrient density. “Greek yoghurt, eggs, beans, fish, lean meat and tofu are all great sources of protein and can be pretty affordable. Fibre-rich foods like oats, fruit, veggies, wholegrains, legumes and nuts are easy to work with too.” “The challenge is often access, practicality and time. That’s where some UPFs can serve a purpose. A ready-made protein shake after a gym session when you’re tight for time is better than skipping recovery altogether. “But long term, I always encourage athletes to build their meals around real food first. Wholefoods give you more than just macros – they provide vitamins, minerals and antioxidants that support immune function, recovery and overall health. 4. Recovery is just as important as fuelling “Post exercise, the focus shifts more towards protein for recovery,” explains O’Keeffe. She highlights that the reason people – whether professional athletes or just casual gym goers – pick up niggling injuries or end up out of action after a heavy workout is because they’re not getting the restorative nutrients their body needs. “There’s no such thing as overtraining, just under recovering,” she says. It’s not just about protein though, notes O’Keeffe. It’s also important to add colourful fruits or vegetables. “This will help reduce inflammation and also support immune health and digestion – which is especially important when training regularly or at high intensities.” Originally published June 2025 Want more? Visit BBC Food on Instagram, Facebook and Pinterest or watch the latest Food TV programmes on BBC iPlayer."
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8 energy-boosting foods you’ll actually want to eat
Whether you’re heading to the gym, going for a bike ride or taking your dog for a long walk, here’s what (and when) to eat https://ichef.bbci.co.uk/images/ic/480xn/p0ll87d3.jpg Carbs are our bodies’ main source of energy – they’re like fuel for our tank, helping us to make it through our workout (or just through our day!) without crashing out. When we’re focussing on our fitness or strength, carbs are key. They give us the energy we need to push ourselves during exercise. That’s why England Roses’ sports nutritionist Aimee Ellen O'Keeffe has a lot of love for this sometimes unfairly treated macronutrient. She points out that far from making you unhealthy, it’s a big player in helping improve your fitness and performance. “If you go into a session under-fuelled, you’ll likely feel sluggish, struggle to concentrate and get tired sooner,” says O’Keeffe. When you eat your carbs is important too, points out Dr James Morehan, performance nutritionist for England Rugby. “You need to be having that [meal] about three hours before to make sure you’ve given your body enough time to digest it and absorb the nutrients. And you want to make sure you’re not going in [to your exercise] feeling too heavy in your stomach.” These breakfast, brunch and midmorning snacks will all help you feel energised and ready for a physical challenge. Salted almond and dark chocolate rice cake bar “For a quick energy boost, this snack delivers a balanced mix of fast carbs (which will break down quickly in the body) and healthy fats,” explains O’Keeffe. “This makes it a great pre- and post-training snack or mid-afternoon boost on busy days. “Having access to grab-and-go snacks like these is essential when it comes to fuelling and recovery.” Air fryer yoghurt custard toast We’re among the first to shout about the virtues of whole grains, but experts tend to go for white bread over brown just before exercise. This is one of the rare times you don’t want much fibre, because it might leave you feeling too full for your workout, explain O’Keefe and Morehan. When Morehan was the performance nutritionist for the Lionesses, he’d make sure on matchdays the squad was offered white carbs in things like pancakes and waffles. Someone should tell the squad about this air fryer yoghurt custard toast, then. Overnight oats “A high carbohydrate breakfast could include porridge with banana, some honey and mixed berries too,” says Morehan. Overnight oats will do the same job, and are a great alternative for summer or if mornings aren’t your strong suit. Prep them the night before with whatever toppings you like, and they’ll be ready to roll the next morning. “I would also then add in a glass of apple or orange juice as that also includes carbohydrates,” says Morehan. Spanish-inspired frittata wrap This ingenious meal-on-the-go with egg, potato, spinach and peppers is a triple threat. It has carbs, protein and plenty of supporting nutrients. That makes it great for the pre-exercise fuel-up as well as ideal for post-workout recovery. Gluten-free blueberry muffins Want a baked treat that will give you the energy you need? These muffins are a great option – especially if you need a fuel injection without the gluten. Poached eggs on toast This classic breakfast needs no makeover to support your gym efforts. All about that power couple of carb and protein, it’s a quick and easy winner. If you want to up your poached egg game as well as your fitness, we have a nifty technique that makes it easy – using a seive. Banana pancakes Morehan points out that bananas make a great snack, pre-exercise. They’re packed with potassium which helps support our muscles during exercise. Throw some slices on a pancake stack and you’ve got easy-to-digest energy with muscle regulating minerals all wrapped up in one irresistible meal. Healthy banana berry smoothie Protein-rich smoothies are your friend post-workout, but one with carbs could be ideal before you hit the gym. Especially if you’re running low on time and need to eat on the go. This version by Dr Rupy has it all.
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Could this food movement kick-start your love of exercise?
https://ichef.bbci.co.uk/images/ic/480xn/p0bcx43j.jpg Do you find yourself constantly resolving to embark on a healthier diet and fitness regime only to feel bad about yourself because you struggle to keep it up? Rather than set unrealistic expectations to begin with, Fitness coach Tally Rye, believes we need to have a kinder attitude to ourselves. The personal trainer is a big believer in 'intuitive movement'. Below, Tally explains exactly what it means to her and most importantly, gives top tips on how we can all establish a healthy relationship with exercise. Are we thinking about exercise all wrong? “In my earlier 20s, I had a quite obsessive and controlling relationship with food and exercise," says Tally. While at drama school she wanted to be fit and healthy, but all the advice she found online focussed on cutting out foods and weight loss. "I went along with that information, and didn't realise until it was too late, that I'd become obsessive." Tally realised she couldn’t continue along this path, which is when she discovered intuitive eating. “It put so many pieces into place. The framework makes you dissect and re-evaluate your relationship with food.” Intuitive eating is regarded as "an anti-diet". It follows principles including avoiding labelling food as 'good' or 'bad', eating when you're hungry and stopping when you're full, and focusses on making sure you enjoy your food. "Just as our relationships with food can be complicated, so can our relationships with exercise, and I felt there needed to be something comprehensive for exercise too, so I was really drawn to this idea of intuitive movement," says the London-based personal trainer. “Intuitive movement is an extension of intuitive eating,” explains Tally. The key aim is to move away from ‘diet culture’. “It's about changing the mindset behind why you're choosing to move and caring for your body rather than punishing it,” says Tally. So, when it comes to exercising the intuitive movement way, the same principles that apply to food, can be applied to exercise too: seeking pleasure from the exercise you do, doing it at a time that's right for you and stopping when you want to. Essentially, putting yourself in control rather than following traditional rules which may not suit you. The approach uses your enjoyment as a motivation for moving your body, rather than what you look like – so no more before and after pictures! The idea is you learn your body's internal cues when thinking about what type of exercise you'd like to do and how long you'd like to do it for. Finding what works for you Discovering exactly what motivates us to exercise is key. Back in 2012, research highlighted that when exercise is externally-prescribed, or utilitarian, "such as might be prevalent in fitness clubs", and not personal to individuals, there was a higher drop-out rate, suggesting it may not encourage long-term exercise. In comparison, the research showed that internal motivation, such as setting personal goals and values, often leads to regular participation in physical activity, as "the person experiences feelings of enjoyment, the exercise of their skills, personal accomplishment, and excitement”. More recently, research has highlighted that our motivation to exercise can greatly be impacted by how we are feeling in the moment. Basically, not everyone is motivated by the same things, at the same time. Some people may want to exercise shortly after waking up - to help feel alert for the day. Others may find setting a personal record in an activity rewarding, and for others, it could be the social aspect of a class or sport. Tally advises writing down the kind of benefits you feel when you move. “When I'm lifting something heavy in the gym and I feel physically stronger, that gives me confidence,” she says, adding a “team mentality” from sports and getting out into green spaces relaxes her and helps her mental health. “I feel much less stressed and able to cope with the day.” In the same way we try various recipes and discover different dishes we enjoy, Tally explains you don’t have to limit yourself to one activity either, you can try many things and stick at the ones you get on with. Related stories Easy exercises you can do at home to boost strength and healthWill eating more protein help you get fit at home?Can you train your metabolism to work faster? Easy exercises you can do at home to boost strength and health Will eating more protein help you get fit at home? Can you train your metabolism to work faster? Tally and dietitian Tai Ibitoye discuss when you should eat around your workout. Start small While the NHS recommend at least 150 minutes of moderate intensity activity a week or 75 minutes of vigorous intensity activity a week, if you don’t – or can’t – do that amount, don’t let it put you off doing what you are able to do. In Tally’s experience, when people don’t have time or the fitness levels to do the recommended amount of exercise, they may not do any at all. "Any movement is better than none," she says, adding: “intuitive movement is about taking away the pressure and not having rigid rules and instead saying, 'I'm just doing my best with what I can achieve this week, or this month or today’.” You can find smaller activities to do which works around your schedule, while being fun and achievable. You don’t need to hit the gym for an hour a day (unless you want to). Walking, housework and gardening are all physical activities. “Adding discipline, routine and structure to your life is not a bad thing,” says Tally, but if you’re just starting out, short on time, or recovering from illness or injury Tally points out it’s important to have an element of compassion and understanding with yourself. Avoiding harmful advice https://ichef.bbci.co.uk/images/ic/480xn/p0bdm8z3.jpg Tally’s top tips for exercising using intuitive movement: “If people make you feel bad about yourself, and make you feel ashamed of your body in some way, those are key red flags to ignore their advice.” “If people make you feel bad about yourself, and make you feel ashamed of your body in some way, those are key red flags to ignore their advice.” “Ignore the voices telling you ‘no pain, no gain’, and that everything you do should be exhausting, painful and punishing. Intuitive movement is all about making you trust yourself more. If it doesn't feel right for you, be it on a physical or mental level, don’t do it!” “Ignore the voices telling you ‘no pain, no gain’, and that everything you do should be exhausting, painful and punishing. Intuitive movement is all about making you trust yourself more. If it doesn't feel right for you, be it on a physical or mental level, don’t do it!” “It doesn’t need to be all-or-nothing. It’s important to get realistic about your life, time and energy levels, to find out what is achievable for you long-term. Whether that is walking to places you would have driven to in the past or just getting outside more. Slowly introducing physical activity is much more sustainable than trying to do too much, too quickly.” “It doesn’t need to be all-or-nothing. It’s important to get realistic about your life, time and energy levels, to find out what is achievable for you long-term. Whether that is walking to places you would have driven to in the past or just getting outside more. Slowly introducing physical activity is much more sustainable than trying to do too much, too quickly.” This article was originally published in January 2022. Updated June 2025 Want more? Visit BBC Food on Instagram, Facebook and Pinterest or watch the latest Food TV programmes on BBC iPlayer.
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"content": "https://ichef.bbci.co.uk/images/ic/480xn/p0bcx43j.jpg Do you find yourself constantly resolving to embark on a healthier diet and fitness regime only to feel bad about yourself because you struggle to keep it up? Rather than set unrealistic expectations to begin with, Fitness coach Tally Rye, believes we need to have a kinder attitude to ourselves. The personal trainer is a big believer in 'intuitive movement'. Below, Tally explains exactly what it means to her and most importantly, gives top tips on how we can all establish a healthy relationship with exercise. Are we thinking about exercise all wrong? “In my earlier 20s, I had a quite obsessive and controlling relationship with food and exercise,\" says Tally. While at drama school she wanted to be fit and healthy, but all the advice she found online focussed on cutting out foods and weight loss. \"I went along with that information, and didn't realise until it was too late, that I'd become obsessive.\" Tally realised she couldn’t continue along this path, which is when she discovered intuitive eating. “It put so many pieces into place. The framework makes you dissect and re-evaluate your relationship with food.” Intuitive eating is regarded as \"an anti-diet\". It follows principles including avoiding labelling food as 'good' or 'bad', eating when you're hungry and stopping when you're full, and focusses on making sure you enjoy your food. \"Just as our relationships with food can be complicated, so can our relationships with exercise, and I felt there needed to be something comprehensive for exercise too, so I was really drawn to this idea of intuitive movement,\" says the London-based personal trainer. “Intuitive movement is an extension of intuitive eating,” explains Tally. The key aim is to move away from ‘diet culture’. “It's about changing the mindset behind why you're choosing to move and caring for your body rather than punishing it,” says Tally. So, when it comes to exercising the intuitive movement way, the same principles that apply to food, can be applied to exercise too: seeking pleasure from the exercise you do, doing it at a time that's right for you and stopping when you want to. Essentially, putting yourself in control rather than following traditional rules which may not suit you. The approach uses your enjoyment as a motivation for moving your body, rather than what you look like – so no more before and after pictures! The idea is you learn your body's internal cues when thinking about what type of exercise you'd like to do and how long you'd like to do it for. Finding what works for you Discovering exactly what motivates us to exercise is key. Back in 2012, research highlighted that when exercise is externally-prescribed, or utilitarian, \"such as might be prevalent in fitness clubs\", and not personal to individuals, there was a higher drop-out rate, suggesting it may not encourage long-term exercise. In comparison, the research showed that internal motivation, such as setting personal goals and values, often leads to regular participation in physical activity, as \"the person experiences feelings of enjoyment, the exercise of their skills, personal accomplishment, and excitement”. More recently, research has highlighted that our motivation to exercise can greatly be impacted by how we are feeling in the moment. Basically, not everyone is motivated by the same things, at the same time. Some people may want to exercise shortly after waking up - to help feel alert for the day. Others may find setting a personal record in an activity rewarding, and for others, it could be the social aspect of a class or sport. Tally advises writing down the kind of benefits you feel when you move. “When I'm lifting something heavy in the gym and I feel physically stronger, that gives me confidence,” she says, adding a “team mentality” from sports and getting out into green spaces relaxes her and helps her mental health. “I feel much less stressed and able to cope with the day.” In the same way we try various recipes and discover different dishes we enjoy, Tally explains you don’t have to limit yourself to one activity either, you can try many things and stick at the ones you get on with. Related stories Easy exercises you can do at home to boost strength and healthWill eating more protein help you get fit at home?Can you train your metabolism to work faster? Easy exercises you can do at home to boost strength and health Will eating more protein help you get fit at home? Can you train your metabolism to work faster? Tally and dietitian Tai Ibitoye discuss when you should eat around your workout. Start small While the NHS recommend at least 150 minutes of moderate intensity activity a week or 75 minutes of vigorous intensity activity a week, if you don’t – or can’t – do that amount, don’t let it put you off doing what you are able to do. In Tally’s experience, when people don’t have time or the fitness levels to do the recommended amount of exercise, they may not do any at all. \"Any movement is better than none,\" she says, adding: “intuitive movement is about taking away the pressure and not having rigid rules and instead saying, 'I'm just doing my best with what I can achieve this week, or this month or today’.” You can find smaller activities to do which works around your schedule, while being fun and achievable. You don’t need to hit the gym for an hour a day (unless you want to). Walking, housework and gardening are all physical activities. “Adding discipline, routine and structure to your life is not a bad thing,” says Tally, but if you’re just starting out, short on time, or recovering from illness or injury Tally points out it’s important to have an element of compassion and understanding with yourself. Avoiding harmful advice https://ichef.bbci.co.uk/images/ic/480xn/p0bdm8z3.jpg Tally’s top tips for exercising using intuitive movement: “If people make you feel bad about yourself, and make you feel ashamed of your body in some way, those are key red flags to ignore their advice.” “If people make you feel bad about yourself, and make you feel ashamed of your body in some way, those are key red flags to ignore their advice.” “Ignore the voices telling you ‘no pain, no gain’, and that everything you do should be exhausting, painful and punishing. Intuitive movement is all about making you trust yourself more. If it doesn't feel right for you, be it on a physical or mental level, don’t do it!” “Ignore the voices telling you ‘no pain, no gain’, and that everything you do should be exhausting, painful and punishing. Intuitive movement is all about making you trust yourself more. If it doesn't feel right for you, be it on a physical or mental level, don’t do it!” “It doesn’t need to be all-or-nothing. It’s important to get realistic about your life, time and energy levels, to find out what is achievable for you long-term. Whether that is walking to places you would have driven to in the past or just getting outside more. Slowly introducing physical activity is much more sustainable than trying to do too much, too quickly.” “It doesn’t need to be all-or-nothing. It’s important to get realistic about your life, time and energy levels, to find out what is achievable for you long-term. Whether that is walking to places you would have driven to in the past or just getting outside more. Slowly introducing physical activity is much more sustainable than trying to do too much, too quickly.” This article was originally published in January 2022. Updated June 2025 Want more? Visit BBC Food on Instagram, Facebook and Pinterest or watch the latest Food TV programmes on BBC iPlayer."
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How eating more might improve your exercise performance
Following a good diet and taking regular exercise have long been touted as essential for good health, but how do you know if your diet is helping or hindering your exercise routine? https://ichef.bbci.co.uk/images/ic/480xn/p0hqz6vh.jpg In January, in a bid to improve their health and fitness, many people grab some trainers and run, run, run. Those who've never attempted jogging as a hobby before will share pavements and parks with seasoned runners who are keen to push on to the next level. As people feel inspired to set new exercise goals - including some eyeing up a marathon in the not too distant future - it's also important to examine how your diet can help your new fitness regime. When it comes to long-distance running, endurance athlete and doctor Elsey Davis, has learnt a lot about this over the last nine years, with a few mistakes along the way. Working with sports dietitian, Renee McGregor she has now found the best approach for her. McGregor and Davis share their experiences and expertise… Under-fuelling can lead to injury and serious medical problems Under-fuelling is when your total energy intake isn’t enough to meet your needs and perform your best. McGregor says it most commonly refers to not having enough carbohydrates – the nutrient that’s regarded as ‘fuel for fitness’. Despite following a ‘healthy’ diet and making sure she didn’t cut out any major nutrients, Davis was a victim of this. While Davis was eating normal, everyday meals, fitting in intense early morning training around long hospital shifts made it hard to prioritise the extra nutrients and energy she needed. Sporadic breaks also made it hard to know when her next snack or meal might be. “I’d be tired from rushing around and quite often train before breakfast… It wouldn't be clear when I’d get a break when working on the [hospital] ward or if I'd even get to have a break.” This led to Davis suffering with recurrent stress fractures, tiredness and a decrease in her performance. She was then diagnosed with the serious medical condition RED-S (Relative Energy Deficiency in sport). “RED-S is when there’s not enough energy to support all movement and biological processes, says McGregor, before adding: “It’s further impacted by internal stress on the body. Stress can be not fuelling enough, losing weight rapidly, training at too high intensity with little or poor recovery” explains McGregor. It can also lead to other health issues: “It can impact your red blood cell production, so often we will see low iron levels in individuals who are in RED-S,” says McGregor. Under-fuelling can also affect hormone levels. “Under-fuelling can lead to disruptions in female hormones which can lead to irregular or even loss of periods. If you don't have regular menstrual cycles, this starts to have a negative impact on other areas of your health and can lead to injuries such as stress fractures.” Davis describes how losing your period was historically considered the norm in elite athletes, “it used to be seen that if you lost your period, it meant you’re training hard. Now, we know, losing your period is a key sign of under-fuelling. It's a sign you need to pull back and your body is under stress.” It’s not just professional athletes who are at risk of under-fuelling McGregor has seen under-fuelling, which underpins RED-S, in all types of individuals, from everyday gym users to personal trainers, football players, swimmers, ballet dancers and even those that have followed faddy and very restrictive diets. Females are more vulnerable to it (primarily due to the body’s requirement to protect reproductive functions). “Some people think that if you're eating regular meals that should be enough to carry you through. The reality is, if you're training every day, you're constantly using up your glycogen stores.” Glycogen is the body’s stored form of glucose – which is our main source of energy and comes from carbohydrates in food such as potatoes, rice, or bread as well as in fruits and juices. And it’s not just needed for exercise. Everything from nerve and brain function to adrenaline (crucial on race day) is reliant on us having enough glucose. Early signs of under-fuelling Davis explains how her under-fuelling snuck up on her, “It's subtle and you might just put it down to tiredness from training. You need to know what's normal tiredness and when you're pushing too hard.” Early signs of under-fuelling include: Lethargy and achesLack of progression in trainingSleep disturbanceLow mood and irritabilityFor women, if there is a change in menstrual cycle that is out of the ordinary. For example, if periods become further apart, shorter, closer together, lighter or stop all together Lethargy and aches Lack of progression in training Sleep disturbance Low mood and irritability For women, if there is a change in menstrual cycle that is out of the ordinary. For example, if periods become further apart, shorter, closer together, lighter or stop all together While Davis didn’t lose her periods, she showed other symptoms of RED-S and blood tests also showed her hormones were impacted. Prioritising fuelling makes a difference So, what did Davis do to combat this? In a video posted to her social media, Davis describes how gaining 3kg improved both her health and athletic performance. It lowered her heart rate, her sleep quality was better and her fitness and general motivation to train improved. “I made simple changes and fully focused on fuelling,” states Davis. The changes Davis made were: No longer being complacent with preparing meals. She organised her time so fuelling became a priorityRe-fuelling after running with a protein shake or chocolate milk within 20 minutes of exercise. This was to replenish glycogen stores and provide protein for muscle repairEnsured her diet was balanced, including all major food groupsNo longer relied on hunger cues, because excessive exercise can supress the hormone that makes you feel hungryIncreased meal portion sizes and added extra carbohydrates as part of pre and post running snacks No longer being complacent with preparing meals. She organised her time so fuelling became a priority Re-fuelling after running with a protein shake or chocolate milk within 20 minutes of exercise. This was to replenish glycogen stores and provide protein for muscle repair Ensured her diet was balanced, including all major food groups No longer relied on hunger cues, because excessive exercise can supress the hormone that makes you feel hungry Increased meal portion sizes and added extra carbohydrates as part of pre and post running snacks The result of making these changes? “I noticed positive benefits of fuelling more within weeks… despite training less and gaining weight I have noticed my fitness has flown up and I’m in a much better place mentally and have much more motivation to train.” This buddha bowl with soy-stained eggs, spinach, roast veg and brown rice has lots of nutrients including protein and carbs How to tell if you are under-fuelling “If you find yourself being chronically fatigued, low in motivation, have recurrent niggles and maybe even coughs and colds, these can all point towards poor fuelling,” says McGregor. If you have experienced symptoms and are trying to increase your energy intake, McGregor says the most obvious sign it’s working is if you see progression both in performance and body composition. “You’ll have enough energy to train and recover well between training sessions and be motivated to train. As for Davis, the signs her dietary changes have worked are clear, “I used to get recurrent stress fractures, which I believe was a combination of overtraining [something Davis has also addressed] and under-fuelling. Changing my dietary habits have contributed to less sport-related injury.” If you are experiencing any of the symptoms above, McGregor encourages people to seek help from a health professional. If you have been affected by disordered eating, help and support is available Originally published April 2024
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"content": "Following a good diet and taking regular exercise have long been touted as essential for good health, but how do you know if your diet is helping or hindering your exercise routine? https://ichef.bbci.co.uk/images/ic/480xn/p0hqz6vh.jpg In January, in a bid to improve their health and fitness, many people grab some trainers and run, run, run. Those who've never attempted jogging as a hobby before will share pavements and parks with seasoned runners who are keen to push on to the next level. As people feel inspired to set new exercise goals - including some eyeing up a marathon in the not too distant future - it's also important to examine how your diet can help your new fitness regime. When it comes to long-distance running, endurance athlete and doctor Elsey Davis, has learnt a lot about this over the last nine years, with a few mistakes along the way. Working with sports dietitian, Renee McGregor she has now found the best approach for her. McGregor and Davis share their experiences and expertise… Under-fuelling can lead to injury and serious medical problems Under-fuelling is when your total energy intake isn’t enough to meet your needs and perform your best. McGregor says it most commonly refers to not having enough carbohydrates – the nutrient that’s regarded as ‘fuel for fitness’. Despite following a ‘healthy’ diet and making sure she didn’t cut out any major nutrients, Davis was a victim of this. While Davis was eating normal, everyday meals, fitting in intense early morning training around long hospital shifts made it hard to prioritise the extra nutrients and energy she needed. Sporadic breaks also made it hard to know when her next snack or meal might be. “I’d be tired from rushing around and quite often train before breakfast… It wouldn't be clear when I’d get a break when working on the [hospital] ward or if I'd even get to have a break.” This led to Davis suffering with recurrent stress fractures, tiredness and a decrease in her performance. She was then diagnosed with the serious medical condition RED-S (Relative Energy Deficiency in sport). “RED-S is when there’s not enough energy to support all movement and biological processes, says McGregor, before adding: “It’s further impacted by internal stress on the body. Stress can be not fuelling enough, losing weight rapidly, training at too high intensity with little or poor recovery” explains McGregor. It can also lead to other health issues: “It can impact your red blood cell production, so often we will see low iron levels in individuals who are in RED-S,” says McGregor. Under-fuelling can also affect hormone levels. “Under-fuelling can lead to disruptions in female hormones which can lead to irregular or even loss of periods. If you don't have regular menstrual cycles, this starts to have a negative impact on other areas of your health and can lead to injuries such as stress fractures.” Davis describes how losing your period was historically considered the norm in elite athletes, “it used to be seen that if you lost your period, it meant you’re training hard. Now, we know, losing your period is a key sign of under-fuelling. It's a sign you need to pull back and your body is under stress.” It’s not just professional athletes who are at risk of under-fuelling McGregor has seen under-fuelling, which underpins RED-S, in all types of individuals, from everyday gym users to personal trainers, football players, swimmers, ballet dancers and even those that have followed faddy and very restrictive diets. Females are more vulnerable to it (primarily due to the body’s requirement to protect reproductive functions). “Some people think that if you're eating regular meals that should be enough to carry you through. The reality is, if you're training every day, you're constantly using up your glycogen stores.” Glycogen is the body’s stored form of glucose – which is our main source of energy and comes from carbohydrates in food such as potatoes, rice, or bread as well as in fruits and juices. And it’s not just needed for exercise. Everything from nerve and brain function to adrenaline (crucial on race day) is reliant on us having enough glucose. Early signs of under-fuelling Davis explains how her under-fuelling snuck up on her, “It's subtle and you might just put it down to tiredness from training. You need to know what's normal tiredness and when you're pushing too hard.” Early signs of under-fuelling include: Lethargy and achesLack of progression in trainingSleep disturbanceLow mood and irritabilityFor women, if there is a change in menstrual cycle that is out of the ordinary. For example, if periods become further apart, shorter, closer together, lighter or stop all together Lethargy and aches Lack of progression in training Sleep disturbance Low mood and irritability For women, if there is a change in menstrual cycle that is out of the ordinary. For example, if periods become further apart, shorter, closer together, lighter or stop all together While Davis didn’t lose her periods, she showed other symptoms of RED-S and blood tests also showed her hormones were impacted. Prioritising fuelling makes a difference So, what did Davis do to combat this? In a video posted to her social media, Davis describes how gaining 3kg improved both her health and athletic performance. It lowered her heart rate, her sleep quality was better and her fitness and general motivation to train improved. “I made simple changes and fully focused on fuelling,” states Davis. The changes Davis made were: No longer being complacent with preparing meals. She organised her time so fuelling became a priorityRe-fuelling after running with a protein shake or chocolate milk within 20 minutes of exercise. This was to replenish glycogen stores and provide protein for muscle repairEnsured her diet was balanced, including all major food groupsNo longer relied on hunger cues, because excessive exercise can supress the hormone that makes you feel hungryIncreased meal portion sizes and added extra carbohydrates as part of pre and post running snacks No longer being complacent with preparing meals. She organised her time so fuelling became a priority Re-fuelling after running with a protein shake or chocolate milk within 20 minutes of exercise. This was to replenish glycogen stores and provide protein for muscle repair Ensured her diet was balanced, including all major food groups No longer relied on hunger cues, because excessive exercise can supress the hormone that makes you feel hungry Increased meal portion sizes and added extra carbohydrates as part of pre and post running snacks The result of making these changes? “I noticed positive benefits of fuelling more within weeks… despite training less and gaining weight I have noticed my fitness has flown up and I’m in a much better place mentally and have much more motivation to train.” This buddha bowl with soy-stained eggs, spinach, roast veg and brown rice has lots of nutrients including protein and carbs How to tell if you are under-fuelling “If you find yourself being chronically fatigued, low in motivation, have recurrent niggles and maybe even coughs and colds, these can all point towards poor fuelling,” says McGregor. If you have experienced symptoms and are trying to increase your energy intake, McGregor says the most obvious sign it’s working is if you see progression both in performance and body composition. “You’ll have enough energy to train and recover well between training sessions and be motivated to train. As for Davis, the signs her dietary changes have worked are clear, “I used to get recurrent stress fractures, which I believe was a combination of overtraining [something Davis has also addressed] and under-fuelling. Changing my dietary habits have contributed to less sport-related injury.” If you are experiencing any of the symptoms above, McGregor encourages people to seek help from a health professional. If you have been affected by disordered eating, help and support is available Originally published April 2024"
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Can eating collagen improve your skin and joints?
https://ichef.bbci.co.uk/images/ic/480xn/p0hvx7v2.jpg Collagen was once best known as an injection to plump lips and soften lines. But the wellness industry has found a tastier, less painful way for you to get your fill. Collagen powders, bars, chocolates, chews and liquid and capsule supplements are some of the products claiming to support your body’s collagen levels and keep signs of ageing at bay. If you’re tempted by this seemingly tasty fountain of youth, let’s ask the question… what on earth is collagen and does eating or drinking it really help your skin and joints? Why are people eating and drinking collagen? Collagen is the glue that holds your body together. We have lots of types of collagen, but most is Type-I, which is the main structural protein in skin. Type-I collagen gives skin shape and strength, but starts to break down faster than your body can replace it in your mid-20s. At this age, skin begins to lose thickness and strength at a rate of around 1.5 percent a year, according to consultant dermatologist and author of The Skincare Bible Dr Anjali Mahto. Collagen has long been a popular ingredient in skin creams, but there is a question over whether it can penetrate the epidermis (outer layer of skin). Injecting collagen has fallen out of favour, as it doesn’t last as long as some alternative fillers and has been associated with complications such as allergic reactions. Type-II collagen is a key component of cartilage which surrounds joints, so there are also claims that collagen could help improve joint pain conditions, including arthritis. It’s even rumoured to help those with bone defects which could be caused by aging. With an aim to improve both joints and skin, an increasing number of edible collagen-containing products are appearing in the shops. Flavourings and sweeteners are often added to make them more appealing. You can also buy unflavoured collagen powder to stir into juices, smoothies, soups and even coffee. What types of collagen are we eating? There are two kinds of collagen used in edible products: whole and hydrolysed. Whole collagen is broken down into peptides (amino acids, the building blocks of protein) during digestion in the gut, “just like any other protein”, says dietitian Sophie Medlin. It’s claimed these peptides make their way to your skin dermis (an inner layer of skin, containing blood vessels, nerves and hair follicles), replacing or topping up your collagen levels. Hydrolysed collagen is already broken down into peptides before it is consumed. One theory is this fools your brain into thinking that damage has been done to your collagen, spurring your body to produce more. Collagen is found in and therefore often derived from animals such as cows, pigs and fish or other seafood. Products containing collagen are not vegetarian and may be unsuitable for people with other dietary requirements. Does eating or drinking collagen work? Some nutritionists are positive about collagen supplements. “Normally as a nutritionist I would recommend food first over supplements, but collagen is an exception because most of the studies that suggest a benefit have been done with supplements rather than food,” says nutritionist Fiona Hunter. She adds that supplements might offer collagen in a form that is easier for the body to absorb. There are some studies which support the effectiveness of eating hydrolysed type-I collagen on improving hallmarks of skin ageing by inducing collagen production, reducing wrinkles and improving skin elasticity and increasing hydration and collagen density in the skin. However, as Dr Ophelia Veraitch, consultant dermatologist, explained on Dr Xand’s Con or Cure these studies may not be altogether reliable. “There are a very small number of strong skin stem cell labs in the world and none of them have produced papers saying that ingesting collagen supplements can lead to stem cells cycling within the skin.” In other words, the collagen doesn't integrate into the stem cells that will produce collagen in areas it's needed. Likewise, there’s currently little research which proves collagen supplements could improve joint pain. Mahto adds: “Evidence for the effectiveness of eating collagen on human skin outside of a lab is scarce, with little solid proof it will survive digestion, travel into the blood stream and make it to your skin. Most of the human studies have been carried out by the people selling the products, so there could be bias.” Veraitch goes further, stating: “It’s one of the biggest cons in the beauty industry. It’s true that as we get older, our collagen declines. It gets broken down and we produce less collagen. But unfortunately, by ingesting collagen, it just goes in one end and out the other. We don’t integrate that collagen into the areas where the collagen is lost.” That said, Mahto doesn’t believe collagen supplements will be harmful, especially in the doses available. Though a healthy lifestyle cannot prevent collagen loss, unhealthy lifestyle practices are proven factors in premature skin ageing. Dr Mahto recommends eating a varied, balanced diet with a limited amount of sugar, which has been linked to premature skin ageing. She also recommends taking regular exercise, wearing sun cream and not smoking. Veraitch agrees. “If you were to do one thing to protect your skin, and to help your appearance as you get older, just invest in a good sunblock. It can be a cheap one, but just put one on every day,” she says. Originally published August 2019. Updated May 2024
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"content": "https://ichef.bbci.co.uk/images/ic/480xn/p0hvx7v2.jpg Collagen was once best known as an injection to plump lips and soften lines. But the wellness industry has found a tastier, less painful way for you to get your fill. Collagen powders, bars, chocolates, chews and liquid and capsule supplements are some of the products claiming to support your body’s collagen levels and keep signs of ageing at bay. If you’re tempted by this seemingly tasty fountain of youth, let’s ask the question… what on earth is collagen and does eating or drinking it really help your skin and joints? Why are people eating and drinking collagen? Collagen is the glue that holds your body together. We have lots of types of collagen, but most is Type-I, which is the main structural protein in skin. Type-I collagen gives skin shape and strength, but starts to break down faster than your body can replace it in your mid-20s. At this age, skin begins to lose thickness and strength at a rate of around 1.5 percent a year, according to consultant dermatologist and author of The Skincare Bible Dr Anjali Mahto. Collagen has long been a popular ingredient in skin creams, but there is a question over whether it can penetrate the epidermis (outer layer of skin). Injecting collagen has fallen out of favour, as it doesn’t last as long as some alternative fillers and has been associated with complications such as allergic reactions. Type-II collagen is a key component of cartilage which surrounds joints, so there are also claims that collagen could help improve joint pain conditions, including arthritis. It’s even rumoured to help those with bone defects which could be caused by aging. With an aim to improve both joints and skin, an increasing number of edible collagen-containing products are appearing in the shops. Flavourings and sweeteners are often added to make them more appealing. You can also buy unflavoured collagen powder to stir into juices, smoothies, soups and even coffee. What types of collagen are we eating? There are two kinds of collagen used in edible products: whole and hydrolysed. Whole collagen is broken down into peptides (amino acids, the building blocks of protein) during digestion in the gut, “just like any other protein”, says dietitian Sophie Medlin. It’s claimed these peptides make their way to your skin dermis (an inner layer of skin, containing blood vessels, nerves and hair follicles), replacing or topping up your collagen levels. Hydrolysed collagen is already broken down into peptides before it is consumed. One theory is this fools your brain into thinking that damage has been done to your collagen, spurring your body to produce more. Collagen is found in and therefore often derived from animals such as cows, pigs and fish or other seafood. Products containing collagen are not vegetarian and may be unsuitable for people with other dietary requirements. Does eating or drinking collagen work? Some nutritionists are positive about collagen supplements. “Normally as a nutritionist I would recommend food first over supplements, but collagen is an exception because most of the studies that suggest a benefit have been done with supplements rather than food,” says nutritionist Fiona Hunter. She adds that supplements might offer collagen in a form that is easier for the body to absorb. There are some studies which support the effectiveness of eating hydrolysed type-I collagen on improving hallmarks of skin ageing by inducing collagen production, reducing wrinkles and improving skin elasticity and increasing hydration and collagen density in the skin. However, as Dr Ophelia Veraitch, consultant dermatologist, explained on Dr Xand’s Con or Cure these studies may not be altogether reliable. “There are a very small number of strong skin stem cell labs in the world and none of them have produced papers saying that ingesting collagen supplements can lead to stem cells cycling within the skin.” In other words, the collagen doesn't integrate into the stem cells that will produce collagen in areas it's needed. Likewise, there’s currently little research which proves collagen supplements could improve joint pain. Mahto adds: “Evidence for the effectiveness of eating collagen on human skin outside of a lab is scarce, with little solid proof it will survive digestion, travel into the blood stream and make it to your skin. Most of the human studies have been carried out by the people selling the products, so there could be bias.” Veraitch goes further, stating: “It’s one of the biggest cons in the beauty industry. It’s true that as we get older, our collagen declines. It gets broken down and we produce less collagen. But unfortunately, by ingesting collagen, it just goes in one end and out the other. We don’t integrate that collagen into the areas where the collagen is lost.” That said, Mahto doesn’t believe collagen supplements will be harmful, especially in the doses available. Though a healthy lifestyle cannot prevent collagen loss, unhealthy lifestyle practices are proven factors in premature skin ageing. Dr Mahto recommends eating a varied, balanced diet with a limited amount of sugar, which has been linked to premature skin ageing. She also recommends taking regular exercise, wearing sun cream and not smoking. Veraitch agrees. “If you were to do one thing to protect your skin, and to help your appearance as you get older, just invest in a good sunblock. It can be a cheap one, but just put one on every day,” she says. Originally published August 2019. Updated May 2024"
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How to be a healthy weight without counting calories
By Hattie Ellis Experts suggest a range of strategies to help you find good daily ways to eat. Calorie counting works for some, but there are other options. https://ichef.bbci.co.uk/images/ic/480xn/p0l1thk0.jpg Real food makes a difference “There needs to be a shift towards realising food is more than calories”, says Dr Sally Bell, a GP who specialises in lifestyle medicine. “Different foods do different things to us and carry different messages.” Nearly 57 percent of the food we eat in Britain is ultra-processed. “This is high in calories but lacking in nutrients”, Dr Bell continues. She believes your body instinctively searches for the micronutrients you need and this leads to over-eating. “When we get people switched onto wholefoods and real food, they naturally eat less because they feel more full and get more nutrients”, she says. “We’re an obese nation, but some of us are actually malnourished.” Nutrient-rich foods are best for optimum health and feeling full. Meat, dairy and dark chocolate are examples of satisfying foods that are rich in nutrients and easy to absorb, she says. “I literally prescribe dark chocolate.” Having protein at each meal helps make you feel full and stops you eating too much, as well as providing good nutrients. The same is true for protein-rich snacks. https://ichef.bbci.co.uk/images/ic/480xn/p09czlxb.jpg Feel full by eating nutrient-dense plant or animal protein Fill up on fibre As well as lacking some micronutrients, as a nation we’re deficient in fibre. The recommended daily intake of fibre for everyone over 16 is 30g a day, but women in the UK eat around 17g and men around 20g. A study at the University of Texas, published in The Journal of Nutrition, found the amount of fibre eaten was the strongest predictor of losing weight and keeping it off. Fibre is particularly important for good gut health, which is linked to overall health and weight. “It’s well established that for good health we need a diverse gut biome”, says Dr Bell. Your gut microbes help release nutrients from food, and are linked to hormonal health, which is related to weight loss and gain. To boost your microbiome, gut-health advocates such as Professor Tim Spector of King’s College London and Dr Megan Rossi, The Gut Health Doctor, advise eating at least 30 different plants over a week – a mixture of nuts, pulses, grains, seeds and herbs, as well as fruit and vegetables. Sprinkle seeds and nuts onto salads and breakfast yoghurt. Fry chopped vegetables and add herbs for an omelette. Make salads with different leaves, raw vegetables and cooked grains. Pile veg into soups. Eat fermented plant foods, such as kimchi and sauerkraut. https://ichef.bbci.co.uk/images/ic/480xn/p09czm2r.jpg A variety of fibre-rich foods is good news for a healthy weight Fasting: A useful biohack? Some health professionals think intermittent fasting can be useful for losing weight and keeping it off, leading to the rise of the 5:2 diet, with very restricted eating on two days of the week. Then there are time-limited diets, such as the 16:8, when you eat a well-balanced diet within an eight-hour window, for example having supper at 6pm and not eating until 10am the next day (it’s easy to adjust: add four onto the time you ate your evening meal – supper at 7pm or 8pm means you eat your next meal at 11am or 12pm). The 14:10 (eating within a 10-hour time-slot) is another version of this approach. A small study at the University of Surrey found even moderate adjustments to eating times can be helpful for weight and health. Such diets may work because they limit the amount you eat and allow your gut microbes to rest and be more responsive to food, increasing your feelings of fullness. But Andrew Hill, Professor of Medical Psychology at Leeds University, thinks most people have an established pattern of eating and that it’s better to change what you eat than the timing. “Skipping, avoiding and sacrificing meals isn’t a good way to manage or lose weight”, he argues. https://ichef.bbci.co.uk/images/ic/480xn/p09czlm4.jpg When you eat can make a difference to weight loss and gain, and different kinds of fasting are becoming more popular Be aware of how and where you eat Large-scale surveys show how we eat is connected to being overweight. Have your meals at a table and focus on your food rather than partaking in ‘distracted eating’, for example in front of the TV. “Eat slower, take smaller mouthfuls, chew more, in a sense be mindful”, advises Professor Hill. Variety can stimulate appetite, and a tapas- or mezze-style arrangement can lead people to eat more. “With a variety of flavours and textures there can be a tendency to over-eat”, he says. Instead of having four types of sandwich on offer, stick to one. Have a single main course and not a starter or pudding. https://ichef.bbci.co.uk/images/ic/480xn/p09czmr7.jpg You can eat together but have different portion sizes and fulfil varying nutritional needs Each of us is different In the end, we are individuals when it comes to weight-loss and gain, says Tim Spector. In his book Spoon-Fed, he argues calorie counting can be misleading because we don’t know how much energy we expend – we have different metabolic rates as well as levels of physical activity – and our bodies react differently to different foods. Two people can eat the same foods and one will put on weight while the other won’t. This is partly down to the individuality of our gut biomes, and underlines why it is important to eat a varied diet. It’s also important to be aware that people around the same table will have different nutritional desires. Some will want bread with their meal, others will want to avoid it, for example. “Respect the differences and don’t feel pressure”, says Professor Hill. You can eat the same meal with others, but serve yourself a smaller portion of a dish or some of the foods, such as potatoes, if you wish. Diet and weight-loss advice, overall, don’t take into account how different we are. “We give out general guidance to tens of millions of people and forget they live in different circumstances and have different needs, and are unable to follow that advice”, he says. One of the reasons weight-loss diets notoriously fail is they promote strict short-term restrictions that are impossible to maintain, rather than a healthy diet that suits us as individuals. Stick to the basic principles of what you’re trying to do but stand back from clear rules, advises Professor Hill, as these can set you up for failure. Originally published April 2021, updated April 2025.
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"title": "How to be a healthy weight without counting calories",
"content": "By Hattie Ellis Experts suggest a range of strategies to help you find good daily ways to eat. Calorie counting works for some, but there are other options. https://ichef.bbci.co.uk/images/ic/480xn/p0l1thk0.jpg Real food makes a difference “There needs to be a shift towards realising food is more than calories”, says Dr Sally Bell, a GP who specialises in lifestyle medicine. “Different foods do different things to us and carry different messages.” Nearly 57 percent of the food we eat in Britain is ultra-processed. “This is high in calories but lacking in nutrients”, Dr Bell continues. She believes your body instinctively searches for the micronutrients you need and this leads to over-eating. “When we get people switched onto wholefoods and real food, they naturally eat less because they feel more full and get more nutrients”, she says. “We’re an obese nation, but some of us are actually malnourished.” Nutrient-rich foods are best for optimum health and feeling full. Meat, dairy and dark chocolate are examples of satisfying foods that are rich in nutrients and easy to absorb, she says. “I literally prescribe dark chocolate.” Having protein at each meal helps make you feel full and stops you eating too much, as well as providing good nutrients. The same is true for protein-rich snacks. https://ichef.bbci.co.uk/images/ic/480xn/p09czlxb.jpg Feel full by eating nutrient-dense plant or animal protein Fill up on fibre As well as lacking some micronutrients, as a nation we’re deficient in fibre. The recommended daily intake of fibre for everyone over 16 is 30g a day, but women in the UK eat around 17g and men around 20g. A study at the University of Texas, published in The Journal of Nutrition, found the amount of fibre eaten was the strongest predictor of losing weight and keeping it off. Fibre is particularly important for good gut health, which is linked to overall health and weight. “It’s well established that for good health we need a diverse gut biome”, says Dr Bell. Your gut microbes help release nutrients from food, and are linked to hormonal health, which is related to weight loss and gain. To boost your microbiome, gut-health advocates such as Professor Tim Spector of King’s College London and Dr Megan Rossi, The Gut Health Doctor, advise eating at least 30 different plants over a week – a mixture of nuts, pulses, grains, seeds and herbs, as well as fruit and vegetables. Sprinkle seeds and nuts onto salads and breakfast yoghurt. Fry chopped vegetables and add herbs for an omelette. Make salads with different leaves, raw vegetables and cooked grains. Pile veg into soups. Eat fermented plant foods, such as kimchi and sauerkraut. https://ichef.bbci.co.uk/images/ic/480xn/p09czm2r.jpg A variety of fibre-rich foods is good news for a healthy weight Fasting: A useful biohack? Some health professionals think intermittent fasting can be useful for losing weight and keeping it off, leading to the rise of the 5:2 diet, with very restricted eating on two days of the week. Then there are time-limited diets, such as the 16:8, when you eat a well-balanced diet within an eight-hour window, for example having supper at 6pm and not eating until 10am the next day (it’s easy to adjust: add four onto the time you ate your evening meal – supper at 7pm or 8pm means you eat your next meal at 11am or 12pm). The 14:10 (eating within a 10-hour time-slot) is another version of this approach. A small study at the University of Surrey found even moderate adjustments to eating times can be helpful for weight and health. Such diets may work because they limit the amount you eat and allow your gut microbes to rest and be more responsive to food, increasing your feelings of fullness. But Andrew Hill, Professor of Medical Psychology at Leeds University, thinks most people have an established pattern of eating and that it’s better to change what you eat than the timing. “Skipping, avoiding and sacrificing meals isn’t a good way to manage or lose weight”, he argues. https://ichef.bbci.co.uk/images/ic/480xn/p09czlm4.jpg When you eat can make a difference to weight loss and gain, and different kinds of fasting are becoming more popular Be aware of how and where you eat Large-scale surveys show how we eat is connected to being overweight. Have your meals at a table and focus on your food rather than partaking in ‘distracted eating’, for example in front of the TV. “Eat slower, take smaller mouthfuls, chew more, in a sense be mindful”, advises Professor Hill. Variety can stimulate appetite, and a tapas- or mezze-style arrangement can lead people to eat more. “With a variety of flavours and textures there can be a tendency to over-eat”, he says. Instead of having four types of sandwich on offer, stick to one. Have a single main course and not a starter or pudding. https://ichef.bbci.co.uk/images/ic/480xn/p09czmr7.jpg You can eat together but have different portion sizes and fulfil varying nutritional needs Each of us is different In the end, we are individuals when it comes to weight-loss and gain, says Tim Spector. In his book Spoon-Fed, he argues calorie counting can be misleading because we don’t know how much energy we expend – we have different metabolic rates as well as levels of physical activity – and our bodies react differently to different foods. Two people can eat the same foods and one will put on weight while the other won’t. This is partly down to the individuality of our gut biomes, and underlines why it is important to eat a varied diet. It’s also important to be aware that people around the same table will have different nutritional desires. Some will want bread with their meal, others will want to avoid it, for example. “Respect the differences and don’t feel pressure”, says Professor Hill. You can eat the same meal with others, but serve yourself a smaller portion of a dish or some of the foods, such as potatoes, if you wish. Diet and weight-loss advice, overall, don’t take into account how different we are. “We give out general guidance to tens of millions of people and forget they live in different circumstances and have different needs, and are unable to follow that advice”, he says. One of the reasons weight-loss diets notoriously fail is they promote strict short-term restrictions that are impossible to maintain, rather than a healthy diet that suits us as individuals. Stick to the basic principles of what you’re trying to do but stand back from clear rules, advises Professor Hill, as these can set you up for failure. Originally published April 2021, updated April 2025."
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Vegan mango and passion fruit millefeuille recipe
An average of 0.0 out of 5 stars from 0 ratings An easy and impressive chocolate, coconut and tropical fruit dessert (that happens to be vegan!) 4 sheets filo pastry50ml/2fl oz coconut oil, plus extra for brushing10g/⅓oz icing sugar, plus extra for dusting1 tbsp demerara sugar1 banana, peeled and sliced at an angle 4 sheets filo pastry 50ml/2fl oz coconut oil, plus extra for brushing 10g/⅓oz icing sugar, plus extra for dusting 1 tbsp demerara sugar 1 banana, peeled and sliced at an angle 200ml/7fl oz coconut cream, refrigerated until cold1 vanilla pod, seeds only1½ tbsp maple syrup 200ml/7fl oz coconut cream, refrigerated until cold 1 vanilla pod, seeds only 1½ tbsp maple syrup 100g/3½oz 70% vegan chocolate, roughly chopped250ml tin coconut milk1 tbsp maple syrup10g lime leaves 100g/3½oz 70% vegan chocolate, roughly chopped 250ml tin coconut milk 1 tbsp maple syrup 10g lime leaves 1 mango, peeled and chopped into cubes1 passion fruit, seeds only2 tbsp mint leaves 1 mango, peeled and chopped into cubes 1 passion fruit, seeds only 2 tbsp mint leaves Method Brush the filo sheets with a little coconut oil and dust with icing sugar. Cut each sheet into three rectangles and cut each of these into two triangles. Place a frying pan over a high heat, add the coconut oil and cook each triangle for 1 minute on both sides. Set aside.Put the banana slices on a baking tray and sprinkle over the sugar. Lightly blow torch until caramelised. To make the coconut cream, place all the ingredients in a bowl and whip with an electric or balloon whisk until combined and smooth.To make the chocolate sauce, put the chocolate into a heatproof bowl and place over a saucepan of lightly simmering water, being careful not to let the water touch the bowl. Gently stir until melted. In a separate saucepan, bring the coconut milk, maple syrup and lime leaves to the boil over a high heat. Whisk in the melted chocolate until smooth and uniform in colour.To serve, layer the pastry triangles, chopped mango, caramelised banana and coconut cream three times. Top with the passion fruit seeds and mint leaves. Drizzle over the chocolate sauce and dust with icing sugar. Brush the filo sheets with a little coconut oil and dust with icing sugar. Cut each sheet into three rectangles and cut each of these into two triangles. Place a frying pan over a high heat, add the coconut oil and cook each triangle for 1 minute on both sides. Set aside. Brush the filo sheets with a little coconut oil and dust with icing sugar. Cut each sheet into three rectangles and cut each of these into two triangles. Place a frying pan over a high heat, add the coconut oil and cook each triangle for 1 minute on both sides. Set aside. Put the banana slices on a baking tray and sprinkle over the sugar. Lightly blow torch until caramelised. Put the banana slices on a baking tray and sprinkle over the sugar. Lightly blow torch until caramelised. To make the coconut cream, place all the ingredients in a bowl and whip with an electric or balloon whisk until combined and smooth. To make the coconut cream, place all the ingredients in a bowl and whip with an electric or balloon whisk until combined and smooth. To make the chocolate sauce, put the chocolate into a heatproof bowl and place over a saucepan of lightly simmering water, being careful not to let the water touch the bowl. Gently stir until melted. To make the chocolate sauce, put the chocolate into a heatproof bowl and place over a saucepan of lightly simmering water, being careful not to let the water touch the bowl. Gently stir until melted. In a separate saucepan, bring the coconut milk, maple syrup and lime leaves to the boil over a high heat. Whisk in the melted chocolate until smooth and uniform in colour. In a separate saucepan, bring the coconut milk, maple syrup and lime leaves to the boil over a high heat. Whisk in the melted chocolate until smooth and uniform in colour. To serve, layer the pastry triangles, chopped mango, caramelised banana and coconut cream three times. Top with the passion fruit seeds and mint leaves. Drizzle over the chocolate sauce and dust with icing sugar. To serve, layer the pastry triangles, chopped mango, caramelised banana and coconut cream three times. Top with the passion fruit seeds and mint leaves. Drizzle over the chocolate sauce and dust with icing sugar.
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"title": "Vegan mango and passion fruit millefeuille recipe",
"content": "An average of 0.0 out of 5 stars from 0 ratings An easy and impressive chocolate, coconut and tropical fruit dessert (that happens to be vegan!) 4 sheets filo pastry50ml/2fl oz coconut oil, plus extra for brushing10g/⅓oz icing sugar, plus extra for dusting1 tbsp demerara sugar1 banana, peeled and sliced at an angle 4 sheets filo pastry 50ml/2fl oz coconut oil, plus extra for brushing 10g/⅓oz icing sugar, plus extra for dusting 1 tbsp demerara sugar 1 banana, peeled and sliced at an angle 200ml/7fl oz coconut cream, refrigerated until cold1 vanilla pod, seeds only1½ tbsp maple syrup 200ml/7fl oz coconut cream, refrigerated until cold 1 vanilla pod, seeds only 1½ tbsp maple syrup 100g/3½oz 70% vegan chocolate, roughly chopped250ml tin coconut milk1 tbsp maple syrup10g lime leaves 100g/3½oz 70% vegan chocolate, roughly chopped 250ml tin coconut milk 1 tbsp maple syrup 10g lime leaves 1 mango, peeled and chopped into cubes1 passion fruit, seeds only2 tbsp mint leaves 1 mango, peeled and chopped into cubes 1 passion fruit, seeds only 2 tbsp mint leaves Method Brush the filo sheets with a little coconut oil and dust with icing sugar. Cut each sheet into three rectangles and cut each of these into two triangles. Place a frying pan over a high heat, add the coconut oil and cook each triangle for 1 minute on both sides. Set aside.Put the banana slices on a baking tray and sprinkle over the sugar. Lightly blow torch until caramelised. To make the coconut cream, place all the ingredients in a bowl and whip with an electric or balloon whisk until combined and smooth.To make the chocolate sauce, put the chocolate into a heatproof bowl and place over a saucepan of lightly simmering water, being careful not to let the water touch the bowl. Gently stir until melted. In a separate saucepan, bring the coconut milk, maple syrup and lime leaves to the boil over a high heat. Whisk in the melted chocolate until smooth and uniform in colour.To serve, layer the pastry triangles, chopped mango, caramelised banana and coconut cream three times. Top with the passion fruit seeds and mint leaves. Drizzle over the chocolate sauce and dust with icing sugar. Brush the filo sheets with a little coconut oil and dust with icing sugar. Cut each sheet into three rectangles and cut each of these into two triangles. Place a frying pan over a high heat, add the coconut oil and cook each triangle for 1 minute on both sides. Set aside. Brush the filo sheets with a little coconut oil and dust with icing sugar. Cut each sheet into three rectangles and cut each of these into two triangles. Place a frying pan over a high heat, add the coconut oil and cook each triangle for 1 minute on both sides. Set aside. Put the banana slices on a baking tray and sprinkle over the sugar. Lightly blow torch until caramelised. Put the banana slices on a baking tray and sprinkle over the sugar. Lightly blow torch until caramelised. To make the coconut cream, place all the ingredients in a bowl and whip with an electric or balloon whisk until combined and smooth. To make the coconut cream, place all the ingredients in a bowl and whip with an electric or balloon whisk until combined and smooth. To make the chocolate sauce, put the chocolate into a heatproof bowl and place over a saucepan of lightly simmering water, being careful not to let the water touch the bowl. Gently stir until melted. To make the chocolate sauce, put the chocolate into a heatproof bowl and place over a saucepan of lightly simmering water, being careful not to let the water touch the bowl. Gently stir until melted. In a separate saucepan, bring the coconut milk, maple syrup and lime leaves to the boil over a high heat. Whisk in the melted chocolate until smooth and uniform in colour. In a separate saucepan, bring the coconut milk, maple syrup and lime leaves to the boil over a high heat. Whisk in the melted chocolate until smooth and uniform in colour. To serve, layer the pastry triangles, chopped mango, caramelised banana and coconut cream three times. Top with the passion fruit seeds and mint leaves. Drizzle over the chocolate sauce and dust with icing sugar. To serve, layer the pastry triangles, chopped mango, caramelised banana and coconut cream three times. Top with the passion fruit seeds and mint leaves. Drizzle over the chocolate sauce and dust with icing sugar."
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Peach, raspberry and apple cobbler recipe
Preheat the oven to 200C/180C Fan/Gas 6.Mix the fruits in a ceramic ovenproof dish, measuring about 25x18x5cm/10x7x2in.Add the sugar and lemon juice and mix well with the fruit.To make the topping stir together the flour, baking powder, salt and sugar in a large bowl. Add the cold cubed butter and mix until you reach fine crumb stage. Add the milk to bring it together into a soft, thick batter (don't mix this for too long, just until it comes together).Dollop large tablespoons of batter over the top of the fruit in the dish. There's no need to completely cover it; the beauty of a cobbler is seeing the fruit bubble over the topping.Bake for 35–40 minutes, until the topping is golden and the fruit is bubbling. Test that the cobbler topping is fully baked by gently lifting a bit up with a spoon, if it looks like raw cake batter inside or underneath, return it to the oven for a further 10–15 minutes.To make the crème anglaise, stir together the milk, cream, and vanilla in a saucepan with half of the sugar to start with and place over a medium heat. (Using only half the sugar first stops the milk from catching.)Meanwhile, in a separate heatproof bowl, whisk the egg yolks with the rest of the sugar to combine.When the milk is steaming hot and just about to come to the boil (do not let it boil), slowly pour roughly two thirds of it over the yolks, whisking vigorously as you pour, until smooth and combined.Pour the yolk mix back into the pan over a low heat with the remaining milk and whisk well to incorporate.Get rid of your whisk and switch to a spatula. Basically, you're now aiming to gently bring it to 82°C/180°F.Just keep the heat low and gently stir with your spatula for about 5–7 minutes. Once the bubbles start to disappear, you're nearly there. Remember, you have control over this, so take it off the heat and stir for a bit if you need.When the custard is thick enough to coat the back of a spoon it's ready. Remove the vanilla pod and serve hot or pour the custard into a bowl and leave to cool over an ice bath before storing in the fridge.Serve the cobbler warm with the crème anglaise. Preheat the oven to 200C/180C Fan/Gas 6. Preheat the oven to 200C/180C Fan/Gas 6. Mix the fruits in a ceramic ovenproof dish, measuring about 25x18x5cm/10x7x2in. Mix the fruits in a ceramic ovenproof dish, measuring about 25x18x5cm/10x7x2in. Add the sugar and lemon juice and mix well with the fruit. Add the sugar and lemon juice and mix well with the fruit. To make the topping stir together the flour, baking powder, salt and sugar in a large bowl. Add the cold cubed butter and mix until you reach fine crumb stage. Add the milk to bring it together into a soft, thick batter (don't mix this for too long, just until it comes together). To make the topping stir together the flour, baking powder, salt and sugar in a large bowl. Add the cold cubed butter and mix until you reach fine crumb stage. Add the milk to bring it together into a soft, thick batter (don't mix this for too long, just until it comes together). Dollop large tablespoons of batter over the top of the fruit in the dish. There's no need to completely cover it; the beauty of a cobbler is seeing the fruit bubble over the topping. Dollop large tablespoons of batter over the top of the fruit in the dish. There's no need to completely cover it; the beauty of a cobbler is seeing the fruit bubble over the topping. Bake for 35–40 minutes, until the topping is golden and the fruit is bubbling. Test that the cobbler topping is fully baked by gently lifting a bit up with a spoon, if it looks like raw cake batter inside or underneath, return it to the oven for a further 10–15 minutes. Bake for 35–40 minutes, until the topping is golden and the fruit is bubbling. Test that the cobbler topping is fully baked by gently lifting a bit up with a spoon, if it looks like raw cake batter inside or underneath, return it to the oven for a further 10–15 minutes. To make the crème anglaise, stir together the milk, cream, and vanilla in a saucepan with half of the sugar to start with and place over a medium heat. (Using only half the sugar first stops the milk from catching.) To make the crème anglaise, stir together the milk, cream, and vanilla in a saucepan with half of the sugar to start with and place over a medium heat. (Using only half the sugar first stops the milk from catching.) Meanwhile, in a separate heatproof bowl, whisk the egg yolks with the rest of the sugar to combine. Meanwhile, in a separate heatproof bowl, whisk the egg yolks with the rest of the sugar to combine. When the milk is steaming hot and just about to come to the boil (do not let it boil), slowly pour roughly two thirds of it over the yolks, whisking vigorously as you pour, until smooth and combined. When the milk is steaming hot and just about to come to the boil (do not let it boil), slowly pour roughly two thirds of it over the yolks, whisking vigorously as you pour, until smooth and combined. Pour the yolk mix back into the pan over a low heat with the remaining milk and whisk well to incorporate. Pour the yolk mix back into the pan over a low heat with the remaining milk and whisk well to incorporate. Get rid of your whisk and switch to a spatula. Basically, you're now aiming to gently bring it to 82°C/180°F. Get rid of your whisk and switch to a spatula. Basically, you're now aiming to gently bring it to 82°C/180°F. Just keep the heat low and gently stir with your spatula for about 5–7 minutes. Once the bubbles start to disappear, you're nearly there. Remember, you have control over this, so take it off the heat and stir for a bit if you need. Just keep the heat low and gently stir with your spatula for about 5–7 minutes. Once the bubbles start to disappear, you're nearly there. Remember, you have control over this, so take it off the heat and stir for a bit if you need. When the custard is thick enough to coat the back of a spoon it's ready. Remove the vanilla pod and serve hot or pour the custard into a bowl and leave to cool over an ice bath before storing in the fridge. When the custard is thick enough to coat the back of a spoon it's ready. Remove the vanilla pod and serve hot or pour the custard into a bowl and leave to cool over an ice bath before storing in the fridge. Serve the cobbler warm with the crème anglaise. Serve the cobbler warm with the crème anglaise.
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"title": "Peach, raspberry and apple cobbler recipe",
"content": "Preheat the oven to 200C/180C Fan/Gas 6.Mix the fruits in a ceramic ovenproof dish, measuring about 25x18x5cm/10x7x2in.Add the sugar and lemon juice and mix well with the fruit.To make the topping stir together the flour, baking powder, salt and sugar in a large bowl. Add the cold cubed butter and mix until you reach fine crumb stage. Add the milk to bring it together into a soft, thick batter (don't mix this for too long, just until it comes together).Dollop large tablespoons of batter over the top of the fruit in the dish. There's no need to completely cover it; the beauty of a cobbler is seeing the fruit bubble over the topping.Bake for 35–40 minutes, until the topping is golden and the fruit is bubbling. Test that the cobbler topping is fully baked by gently lifting a bit up with a spoon, if it looks like raw cake batter inside or underneath, return it to the oven for a further 10–15 minutes.To make the crème anglaise, stir together the milk, cream, and vanilla in a saucepan with half of the sugar to start with and place over a medium heat. (Using only half the sugar first stops the milk from catching.)Meanwhile, in a separate heatproof bowl, whisk the egg yolks with the rest of the sugar to combine.When the milk is steaming hot and just about to come to the boil (do not let it boil), slowly pour roughly two thirds of it over the yolks, whisking vigorously as you pour, until smooth and combined.Pour the yolk mix back into the pan over a low heat with the remaining milk and whisk well to incorporate.Get rid of your whisk and switch to a spatula. Basically, you're now aiming to gently bring it to 82°C/180°F.Just keep the heat low and gently stir with your spatula for about 5–7 minutes. Once the bubbles start to disappear, you're nearly there. Remember, you have control over this, so take it off the heat and stir for a bit if you need.When the custard is thick enough to coat the back of a spoon it's ready. Remove the vanilla pod and serve hot or pour the custard into a bowl and leave to cool over an ice bath before storing in the fridge.Serve the cobbler warm with the crème anglaise. Preheat the oven to 200C/180C Fan/Gas 6. Preheat the oven to 200C/180C Fan/Gas 6. Mix the fruits in a ceramic ovenproof dish, measuring about 25x18x5cm/10x7x2in. Mix the fruits in a ceramic ovenproof dish, measuring about 25x18x5cm/10x7x2in. Add the sugar and lemon juice and mix well with the fruit. Add the sugar and lemon juice and mix well with the fruit. To make the topping stir together the flour, baking powder, salt and sugar in a large bowl. Add the cold cubed butter and mix until you reach fine crumb stage. Add the milk to bring it together into a soft, thick batter (don't mix this for too long, just until it comes together). To make the topping stir together the flour, baking powder, salt and sugar in a large bowl. Add the cold cubed butter and mix until you reach fine crumb stage. Add the milk to bring it together into a soft, thick batter (don't mix this for too long, just until it comes together). Dollop large tablespoons of batter over the top of the fruit in the dish. There's no need to completely cover it; the beauty of a cobbler is seeing the fruit bubble over the topping. Dollop large tablespoons of batter over the top of the fruit in the dish. There's no need to completely cover it; the beauty of a cobbler is seeing the fruit bubble over the topping. Bake for 35–40 minutes, until the topping is golden and the fruit is bubbling. Test that the cobbler topping is fully baked by gently lifting a bit up with a spoon, if it looks like raw cake batter inside or underneath, return it to the oven for a further 10–15 minutes. Bake for 35–40 minutes, until the topping is golden and the fruit is bubbling. Test that the cobbler topping is fully baked by gently lifting a bit up with a spoon, if it looks like raw cake batter inside or underneath, return it to the oven for a further 10–15 minutes. To make the crème anglaise, stir together the milk, cream, and vanilla in a saucepan with half of the sugar to start with and place over a medium heat. (Using only half the sugar first stops the milk from catching.) To make the crème anglaise, stir together the milk, cream, and vanilla in a saucepan with half of the sugar to start with and place over a medium heat. (Using only half the sugar first stops the milk from catching.) Meanwhile, in a separate heatproof bowl, whisk the egg yolks with the rest of the sugar to combine. Meanwhile, in a separate heatproof bowl, whisk the egg yolks with the rest of the sugar to combine. When the milk is steaming hot and just about to come to the boil (do not let it boil), slowly pour roughly two thirds of it over the yolks, whisking vigorously as you pour, until smooth and combined. When the milk is steaming hot and just about to come to the boil (do not let it boil), slowly pour roughly two thirds of it over the yolks, whisking vigorously as you pour, until smooth and combined. Pour the yolk mix back into the pan over a low heat with the remaining milk and whisk well to incorporate. Pour the yolk mix back into the pan over a low heat with the remaining milk and whisk well to incorporate. Get rid of your whisk and switch to a spatula. Basically, you're now aiming to gently bring it to 82°C/180°F. Get rid of your whisk and switch to a spatula. Basically, you're now aiming to gently bring it to 82°C/180°F. Just keep the heat low and gently stir with your spatula for about 5–7 minutes. Once the bubbles start to disappear, you're nearly there. Remember, you have control over this, so take it off the heat and stir for a bit if you need. Just keep the heat low and gently stir with your spatula for about 5–7 minutes. Once the bubbles start to disappear, you're nearly there. Remember, you have control over this, so take it off the heat and stir for a bit if you need. When the custard is thick enough to coat the back of a spoon it's ready. Remove the vanilla pod and serve hot or pour the custard into a bowl and leave to cool over an ice bath before storing in the fridge. When the custard is thick enough to coat the back of a spoon it's ready. Remove the vanilla pod and serve hot or pour the custard into a bowl and leave to cool over an ice bath before storing in the fridge. Serve the cobbler warm with the crème anglaise. Serve the cobbler warm with the crème anglaise."
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3d129d4cd8b54b21de6d525c0087e173b5c0cb904ff0ac8f7deb154e2f42a23a
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Seared tuna steaks with anchovy sauce recipe
An average of 4.8 out of 5 stars from 11 ratings This simple fish supper is a healthy and quick mid-week dinner option. 300g/10½oz new potatoes, scrubbed 150g/5½oz bobby or green beans, topped and tailed150g/5½oz sprouting broccoli 100g/3½oz shelled fresh peas1 tbsp olive oilsalt and freshly ground black pepper 300g/10½oz new potatoes, scrubbed 150g/5½oz bobby or green beans, topped and tailed 150g/5½oz sprouting broccoli 100g/3½oz shelled fresh peas 1 tbsp olive oil salt and freshly ground black pepper 5 anchovy fillets in olive oil½ tsp chopped fresh rosemary½ lemon, juice only3 tbsp olive oil 5 anchovy fillets in olive oil ½ tsp chopped fresh rosemary ½ lemon, juice only 3 tbsp olive oil 1 tbsp olive oil2 x 160g/5¾oz yellowfin tuna steaks, at room temperature sea salt 1 tbsp olive oil 2 x 160g/5¾oz yellowfin tuna steaks, at room temperature sea salt Method To make the vegetables, place the potatoes in a saucepan of salted water and bring to the boil. Simmer until just cooked and drain. In another saucepan of boiling salted water, cook the bobby beans for 5 minutes. Add the sprouting broccoli and peas, cook for a further 2 minutes and drain. Cut the new potatoes in half and place in a large bowl with the broccoli, beans and peas. Add the oil and season lightly with salt and pepper. To make the sauce, use a pestle and mortar to crush the anchovies until completely broken up. Add the rosemary and lemon juice, mixing well with the pestle in a circling motion. Gradually add the oil, mixing until the sauce is emulsified. To make the tuna, rub the oil on to each tuna steak and season with a little sea salt. Cook each steak in a very hot dry frying pan for 2 minutes, then turn over and cook for 1 minute. Transfer to a chopping board and cut into 5mm/¼in slices against the grain. To serve, place the vegetables on warmed plates and top with the tuna slices. Drizzle over the sauce and serve immediately. To make the vegetables, place the potatoes in a saucepan of salted water and bring to the boil. Simmer until just cooked and drain. In another saucepan of boiling salted water, cook the bobby beans for 5 minutes. Add the sprouting broccoli and peas, cook for a further 2 minutes and drain. Cut the new potatoes in half and place in a large bowl with the broccoli, beans and peas. Add the oil and season lightly with salt and pepper. To make the vegetables, place the potatoes in a saucepan of salted water and bring to the boil. Simmer until just cooked and drain. In another saucepan of boiling salted water, cook the bobby beans for 5 minutes. Add the sprouting broccoli and peas, cook for a further 2 minutes and drain. Cut the new potatoes in half and place in a large bowl with the broccoli, beans and peas. Add the oil and season lightly with salt and pepper. To make the sauce, use a pestle and mortar to crush the anchovies until completely broken up. Add the rosemary and lemon juice, mixing well with the pestle in a circling motion. Gradually add the oil, mixing until the sauce is emulsified. To make the sauce, use a pestle and mortar to crush the anchovies until completely broken up. Add the rosemary and lemon juice, mixing well with the pestle in a circling motion. Gradually add the oil, mixing until the sauce is emulsified. To make the tuna, rub the oil on to each tuna steak and season with a little sea salt. Cook each steak in a very hot dry frying pan for 2 minutes, then turn over and cook for 1 minute. Transfer to a chopping board and cut into 5mm/¼in slices against the grain. To make the tuna, rub the oil on to each tuna steak and season with a little sea salt. Cook each steak in a very hot dry frying pan for 2 minutes, then turn over and cook for 1 minute. Transfer to a chopping board and cut into 5mm/¼in slices against the grain. To serve, place the vegetables on warmed plates and top with the tuna slices. Drizzle over the sauce and serve immediately. To serve, place the vegetables on warmed plates and top with the tuna slices. Drizzle over the sauce and serve immediately.
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"title": "Seared tuna steaks with anchovy sauce recipe",
"content": "An average of 4.8 out of 5 stars from 11 ratings This simple fish supper is a healthy and quick mid-week dinner option. 300g/10½oz new potatoes, scrubbed 150g/5½oz bobby or green beans, topped and tailed150g/5½oz sprouting broccoli 100g/3½oz shelled fresh peas1 tbsp olive oilsalt and freshly ground black pepper 300g/10½oz new potatoes, scrubbed 150g/5½oz bobby or green beans, topped and tailed 150g/5½oz sprouting broccoli 100g/3½oz shelled fresh peas 1 tbsp olive oil salt and freshly ground black pepper 5 anchovy fillets in olive oil½ tsp chopped fresh rosemary½ lemon, juice only3 tbsp olive oil 5 anchovy fillets in olive oil ½ tsp chopped fresh rosemary ½ lemon, juice only 3 tbsp olive oil 1 tbsp olive oil2 x 160g/5¾oz yellowfin tuna steaks, at room temperature sea salt 1 tbsp olive oil 2 x 160g/5¾oz yellowfin tuna steaks, at room temperature sea salt Method To make the vegetables, place the potatoes in a saucepan of salted water and bring to the boil. Simmer until just cooked and drain. In another saucepan of boiling salted water, cook the bobby beans for 5 minutes. Add the sprouting broccoli and peas, cook for a further 2 minutes and drain. Cut the new potatoes in half and place in a large bowl with the broccoli, beans and peas. Add the oil and season lightly with salt and pepper. To make the sauce, use a pestle and mortar to crush the anchovies until completely broken up. Add the rosemary and lemon juice, mixing well with the pestle in a circling motion. Gradually add the oil, mixing until the sauce is emulsified. To make the tuna, rub the oil on to each tuna steak and season with a little sea salt. Cook each steak in a very hot dry frying pan for 2 minutes, then turn over and cook for 1 minute. Transfer to a chopping board and cut into 5mm/¼in slices against the grain. To serve, place the vegetables on warmed plates and top with the tuna slices. Drizzle over the sauce and serve immediately. To make the vegetables, place the potatoes in a saucepan of salted water and bring to the boil. Simmer until just cooked and drain. In another saucepan of boiling salted water, cook the bobby beans for 5 minutes. Add the sprouting broccoli and peas, cook for a further 2 minutes and drain. Cut the new potatoes in half and place in a large bowl with the broccoli, beans and peas. Add the oil and season lightly with salt and pepper. To make the vegetables, place the potatoes in a saucepan of salted water and bring to the boil. Simmer until just cooked and drain. In another saucepan of boiling salted water, cook the bobby beans for 5 minutes. Add the sprouting broccoli and peas, cook for a further 2 minutes and drain. Cut the new potatoes in half and place in a large bowl with the broccoli, beans and peas. Add the oil and season lightly with salt and pepper. To make the sauce, use a pestle and mortar to crush the anchovies until completely broken up. Add the rosemary and lemon juice, mixing well with the pestle in a circling motion. Gradually add the oil, mixing until the sauce is emulsified. To make the sauce, use a pestle and mortar to crush the anchovies until completely broken up. Add the rosemary and lemon juice, mixing well with the pestle in a circling motion. Gradually add the oil, mixing until the sauce is emulsified. To make the tuna, rub the oil on to each tuna steak and season with a little sea salt. Cook each steak in a very hot dry frying pan for 2 minutes, then turn over and cook for 1 minute. Transfer to a chopping board and cut into 5mm/¼in slices against the grain. To make the tuna, rub the oil on to each tuna steak and season with a little sea salt. Cook each steak in a very hot dry frying pan for 2 minutes, then turn over and cook for 1 minute. Transfer to a chopping board and cut into 5mm/¼in slices against the grain. To serve, place the vegetables on warmed plates and top with the tuna slices. Drizzle over the sauce and serve immediately. To serve, place the vegetables on warmed plates and top with the tuna slices. Drizzle over the sauce and serve immediately."
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b2ec893a8a435ec539d6df03deb0cceabf32851931b64d2ba663bdfc52472d80
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Squid in herb dressing recipe
For the watermelon salad, cut the watermelon off the rind and into chunks. (However suits, triangles works well.)Add the sliced cherry tomatoes and fresh chilli to a bowl and season generously. Add the watermelon and toss to allow the salty tomato and chilli juice to coat the watermelon slices. Add the herbs, lime zest and juice and the olive oil. Let the salad sit for minimum 15 minutes, the longer the salad sits the better it gets.For the squid, trim the wider end off so it’s straight. If you look in the squid tube, you’ll notice there’s a little groove where its quill sits (the hard bit that allows the squid to stand upright) roll the squid so the groove is facing away from you and with one smooth motion run your knife against it. The squid will fan out, and more than likely there will still be a few bits of gunk, scrape the gunky bits out with a table knife and rinse under the tap. Once all your squid is fanned out and clean pat it dry with a clean paper towel.Score the squid with the same table knife on a 45-degree angle scoring in opposite directions, into a diamond pattern. Marinate the squid and tentacles in a bowl with the grated garlic, fennel seeds and the olive oil. Leave to marinate in the fridge for an hour.Meanwhile, to make the dressing put the fillets of anchovy into a pestle and mortar and break them down into a paste. Add in your chopped herbs and a good crack of salt. Grind the herbs down into a fine paste. Add the lime juice, chopped pistachio and add enough olive oil to cover the paste. The dressing needs to be a spooning consistency, not drowning in oil, we just want the olive oil to bring everything together.To make the tomatoes, season with salt and a little olive oil. Place them in a large metal sieve. Place the tomatoes over a flame and slowly cook until blistered. Place a grilling pan on the barbeque flames and allow to heat for 5 minutes, until hot. Remove the squid from the fridge and stir to loosen the olive oil (it will have solidified under the cold temperatures). Salt each of the pieces of squid and tentacles individually to ensure each piece is well seasoned. Add the tentacles first to the hot pan and cook for a few minutes then add the rest of the squid and cook for a further 1-2 minutes until the tentacles are crispy, the squid flesh is opaque. Then remove from the heat. Chop the squid into little bitesize pieces and the tentacles in half. Put the cooked squid into a metal bowl, add the blistered tomatoes and the dressing. Mix together and season to taste.Serve the squid alongside the watermelon salad topped with the halloumi slices and a generous pinch of pul biber chilli. For the watermelon salad, cut the watermelon off the rind and into chunks. (However suits, triangles works well.) For the watermelon salad, cut the watermelon off the rind and into chunks. (However suits, triangles works well.) Add the sliced cherry tomatoes and fresh chilli to a bowl and season generously. Add the watermelon and toss to allow the salty tomato and chilli juice to coat the watermelon slices. Add the herbs, lime zest and juice and the olive oil. Let the salad sit for minimum 15 minutes, the longer the salad sits the better it gets. Add the sliced cherry tomatoes and fresh chilli to a bowl and season generously. Add the watermelon and toss to allow the salty tomato and chilli juice to coat the watermelon slices. Add the herbs, lime zest and juice and the olive oil. Let the salad sit for minimum 15 minutes, the longer the salad sits the better it gets. For the squid, trim the wider end off so it’s straight. If you look in the squid tube, you’ll notice there’s a little groove where its quill sits (the hard bit that allows the squid to stand upright) roll the squid so the groove is facing away from you and with one smooth motion run your knife against it. The squid will fan out, and more than likely there will still be a few bits of gunk, scrape the gunky bits out with a table knife and rinse under the tap. For the squid, trim the wider end off so it’s straight. If you look in the squid tube, you’ll notice there’s a little groove where its quill sits (the hard bit that allows the squid to stand upright) roll the squid so the groove is facing away from you and with one smooth motion run your knife against it. The squid will fan out, and more than likely there will still be a few bits of gunk, scrape the gunky bits out with a table knife and rinse under the tap. Once all your squid is fanned out and clean pat it dry with a clean paper towel. Once all your squid is fanned out and clean pat it dry with a clean paper towel. Score the squid with the same table knife on a 45-degree angle scoring in opposite directions, into a diamond pattern. Score the squid with the same table knife on a 45-degree angle scoring in opposite directions, into a diamond pattern. Marinate the squid and tentacles in a bowl with the grated garlic, fennel seeds and the olive oil. Leave to marinate in the fridge for an hour. Marinate the squid and tentacles in a bowl with the grated garlic, fennel seeds and the olive oil. Leave to marinate in the fridge for an hour. Meanwhile, to make the dressing put the fillets of anchovy into a pestle and mortar and break them down into a paste. Add in your chopped herbs and a good crack of salt. Grind the herbs down into a fine paste. Meanwhile, to make the dressing put the fillets of anchovy into a pestle and mortar and break them down into a paste. Add in your chopped herbs and a good crack of salt. Grind the herbs down into a fine paste. Add the lime juice, chopped pistachio and add enough olive oil to cover the paste. The dressing needs to be a spooning consistency, not drowning in oil, we just want the olive oil to bring everything together. Add the lime juice, chopped pistachio and add enough olive oil to cover the paste. The dressing needs to be a spooning consistency, not drowning in oil, we just want the olive oil to bring everything together. To make the tomatoes, season with salt and a little olive oil. Place them in a large metal sieve. Place the tomatoes over a flame and slowly cook until blistered. To make the tomatoes, season with salt and a little olive oil. Place them in a large metal sieve. Place the tomatoes over a flame and slowly cook until blistered. Place a grilling pan on the barbeque flames and allow to heat for 5 minutes, until hot. Remove the squid from the fridge and stir to loosen the olive oil (it will have solidified under the cold temperatures). Salt each of the pieces of squid and tentacles individually to ensure each piece is well seasoned. Place a grilling pan on the barbeque flames and allow to heat for 5 minutes, until hot. Remove the squid from the fridge and stir to loosen the olive oil (it will have solidified under the cold temperatures). Salt each of the pieces of squid and tentacles individually to ensure each piece is well seasoned. Add the tentacles first to the hot pan and cook for a few minutes then add the rest of the squid and cook for a further 1-2 minutes until the tentacles are crispy, the squid flesh is opaque. Then remove from the heat. Add the tentacles first to the hot pan and cook for a few minutes then add the rest of the squid and cook for a further 1-2 minutes until the tentacles are crispy, the squid flesh is opaque. Then remove from the heat. Chop the squid into little bitesize pieces and the tentacles in half. Put the cooked squid into a metal bowl, add the blistered tomatoes and the dressing. Mix together and season to taste. Chop the squid into little bitesize pieces and the tentacles in half. Put the cooked squid into a metal bowl, add the blistered tomatoes and the dressing. Mix together and season to taste. Serve the squid alongside the watermelon salad topped with the halloumi slices and a generous pinch of pul biber chilli. Serve the squid alongside the watermelon salad topped with the halloumi slices and a generous pinch of pul biber chilli.
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"title": "Squid in herb dressing recipe",
"content": "For the watermelon salad, cut the watermelon off the rind and into chunks. (However suits, triangles works well.)Add the sliced cherry tomatoes and fresh chilli to a bowl and season generously. Add the watermelon and toss to allow the salty tomato and chilli juice to coat the watermelon slices. Add the herbs, lime zest and juice and the olive oil. Let the salad sit for minimum 15 minutes, the longer the salad sits the better it gets.For the squid, trim the wider end off so it’s straight. If you look in the squid tube, you’ll notice there’s a little groove where its quill sits (the hard bit that allows the squid to stand upright) roll the squid so the groove is facing away from you and with one smooth motion run your knife against it. The squid will fan out, and more than likely there will still be a few bits of gunk, scrape the gunky bits out with a table knife and rinse under the tap. Once all your squid is fanned out and clean pat it dry with a clean paper towel.Score the squid with the same table knife on a 45-degree angle scoring in opposite directions, into a diamond pattern. Marinate the squid and tentacles in a bowl with the grated garlic, fennel seeds and the olive oil. Leave to marinate in the fridge for an hour.Meanwhile, to make the dressing put the fillets of anchovy into a pestle and mortar and break them down into a paste. Add in your chopped herbs and a good crack of salt. Grind the herbs down into a fine paste. Add the lime juice, chopped pistachio and add enough olive oil to cover the paste. The dressing needs to be a spooning consistency, not drowning in oil, we just want the olive oil to bring everything together.To make the tomatoes, season with salt and a little olive oil. Place them in a large metal sieve. Place the tomatoes over a flame and slowly cook until blistered. Place a grilling pan on the barbeque flames and allow to heat for 5 minutes, until hot. Remove the squid from the fridge and stir to loosen the olive oil (it will have solidified under the cold temperatures). Salt each of the pieces of squid and tentacles individually to ensure each piece is well seasoned. Add the tentacles first to the hot pan and cook for a few minutes then add the rest of the squid and cook for a further 1-2 minutes until the tentacles are crispy, the squid flesh is opaque. Then remove from the heat. Chop the squid into little bitesize pieces and the tentacles in half. Put the cooked squid into a metal bowl, add the blistered tomatoes and the dressing. Mix together and season to taste.Serve the squid alongside the watermelon salad topped with the halloumi slices and a generous pinch of pul biber chilli. For the watermelon salad, cut the watermelon off the rind and into chunks. (However suits, triangles works well.) For the watermelon salad, cut the watermelon off the rind and into chunks. (However suits, triangles works well.) Add the sliced cherry tomatoes and fresh chilli to a bowl and season generously. Add the watermelon and toss to allow the salty tomato and chilli juice to coat the watermelon slices. Add the herbs, lime zest and juice and the olive oil. Let the salad sit for minimum 15 minutes, the longer the salad sits the better it gets. Add the sliced cherry tomatoes and fresh chilli to a bowl and season generously. Add the watermelon and toss to allow the salty tomato and chilli juice to coat the watermelon slices. Add the herbs, lime zest and juice and the olive oil. Let the salad sit for minimum 15 minutes, the longer the salad sits the better it gets. For the squid, trim the wider end off so it’s straight. If you look in the squid tube, you’ll notice there’s a little groove where its quill sits (the hard bit that allows the squid to stand upright) roll the squid so the groove is facing away from you and with one smooth motion run your knife against it. The squid will fan out, and more than likely there will still be a few bits of gunk, scrape the gunky bits out with a table knife and rinse under the tap. For the squid, trim the wider end off so it’s straight. If you look in the squid tube, you’ll notice there’s a little groove where its quill sits (the hard bit that allows the squid to stand upright) roll the squid so the groove is facing away from you and with one smooth motion run your knife against it. The squid will fan out, and more than likely there will still be a few bits of gunk, scrape the gunky bits out with a table knife and rinse under the tap. Once all your squid is fanned out and clean pat it dry with a clean paper towel. Once all your squid is fanned out and clean pat it dry with a clean paper towel. Score the squid with the same table knife on a 45-degree angle scoring in opposite directions, into a diamond pattern. Score the squid with the same table knife on a 45-degree angle scoring in opposite directions, into a diamond pattern. Marinate the squid and tentacles in a bowl with the grated garlic, fennel seeds and the olive oil. Leave to marinate in the fridge for an hour. Marinate the squid and tentacles in a bowl with the grated garlic, fennel seeds and the olive oil. Leave to marinate in the fridge for an hour. Meanwhile, to make the dressing put the fillets of anchovy into a pestle and mortar and break them down into a paste. Add in your chopped herbs and a good crack of salt. Grind the herbs down into a fine paste. Meanwhile, to make the dressing put the fillets of anchovy into a pestle and mortar and break them down into a paste. Add in your chopped herbs and a good crack of salt. Grind the herbs down into a fine paste. Add the lime juice, chopped pistachio and add enough olive oil to cover the paste. The dressing needs to be a spooning consistency, not drowning in oil, we just want the olive oil to bring everything together. Add the lime juice, chopped pistachio and add enough olive oil to cover the paste. The dressing needs to be a spooning consistency, not drowning in oil, we just want the olive oil to bring everything together. To make the tomatoes, season with salt and a little olive oil. Place them in a large metal sieve. Place the tomatoes over a flame and slowly cook until blistered. To make the tomatoes, season with salt and a little olive oil. Place them in a large metal sieve. Place the tomatoes over a flame and slowly cook until blistered. Place a grilling pan on the barbeque flames and allow to heat for 5 minutes, until hot. Remove the squid from the fridge and stir to loosen the olive oil (it will have solidified under the cold temperatures). Salt each of the pieces of squid and tentacles individually to ensure each piece is well seasoned. Place a grilling pan on the barbeque flames and allow to heat for 5 minutes, until hot. Remove the squid from the fridge and stir to loosen the olive oil (it will have solidified under the cold temperatures). Salt each of the pieces of squid and tentacles individually to ensure each piece is well seasoned. Add the tentacles first to the hot pan and cook for a few minutes then add the rest of the squid and cook for a further 1-2 minutes until the tentacles are crispy, the squid flesh is opaque. Then remove from the heat. Add the tentacles first to the hot pan and cook for a few minutes then add the rest of the squid and cook for a further 1-2 minutes until the tentacles are crispy, the squid flesh is opaque. Then remove from the heat. Chop the squid into little bitesize pieces and the tentacles in half. Put the cooked squid into a metal bowl, add the blistered tomatoes and the dressing. Mix together and season to taste. Chop the squid into little bitesize pieces and the tentacles in half. Put the cooked squid into a metal bowl, add the blistered tomatoes and the dressing. Mix together and season to taste. Serve the squid alongside the watermelon salad topped with the halloumi slices and a generous pinch of pul biber chilli. Serve the squid alongside the watermelon salad topped with the halloumi slices and a generous pinch of pul biber chilli."
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c3c426123b9542caafab48d46aa4e5cacea4714c4fd39673f1428745d18d3bd2
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Crispy pork belly with caramelised strawberries recipe
To make the crispy pork belly, pat the pork belly dry with kitchen paper. Score the skin with a sharp knife, being careful not to cut through to the meat.Rub the salt into the skin and leave uncovered in the fridge overnight to dry out.Preheat the oven to 220C/200C Fan/Gas 7. Drizzle the vinegar onto the skin and rub lightly with olive oil and more salt.Place the pork belly on a rack over a roasting pan. Roast for 30 minutes.Reduce heat to 160C/140C Fan/Gas 3 and cook for 1½ hours. Finish with a final 15–20 minutes at 230C/210C Fan/Gas 8 to blister the crackling.Let the pork rest for 10–15 minutes before slicing.To make the herb roasted potatoes, preheat the oven to 200C/180C Fan/Gas 6.Toss potatoes with the oil, garlic, thyme, salt and pepper. Roast on a tray for 35–40 minutes, shaking halfway through, until golden and crispy.Meanwhile, to make the caramelised strawberries and cider sauce, put a saucepan over a medium heat and melt the butter. Add the strawberries and sugar and cook gently for 2–3 minutes, until they soften and begin to caramelise.Add the cider and simmer until reduced by half, then add salt and pepper to taste. Keep warm or reheat just before serving.To make the steak rub, mix all of the ingredients together in a small bowl. To make the charred cabbage wedges with lemon herb drizzle, cut the cabbage into 4–6 wedges, keeping the core intact so they hold shape. Season the cabbage with the steak seasoning.Heat 1 tablespoon of the olive oil in a large, lidded skillet over a medium-high heat. Sear the cabbage wedges cut-side down for 3–4 minutes per side until browned.Add a glass of water to the skillet and cover with a lid. Lower the heat and cook for 5–7 minutes to soften.To make the lemon herb drizzle, combine the remaining olive oil, lemon zest, lemon juice and fresh herbs. Drizzle over the cabbage just before serving.Serve the pork, potatoes, cabbage and strawberry sauce on a large serving platter and take to the table. To make the crispy pork belly, pat the pork belly dry with kitchen paper. Score the skin with a sharp knife, being careful not to cut through to the meat. To make the crispy pork belly, pat the pork belly dry with kitchen paper. Score the skin with a sharp knife, being careful not to cut through to the meat. Rub the salt into the skin and leave uncovered in the fridge overnight to dry out. Rub the salt into the skin and leave uncovered in the fridge overnight to dry out. Preheat the oven to 220C/200C Fan/Gas 7. Drizzle the vinegar onto the skin and rub lightly with olive oil and more salt. Preheat the oven to 220C/200C Fan/Gas 7. Drizzle the vinegar onto the skin and rub lightly with olive oil and more salt. Place the pork belly on a rack over a roasting pan. Roast for 30 minutes. Place the pork belly on a rack over a roasting pan. Roast for 30 minutes. Reduce heat to 160C/140C Fan/Gas 3 and cook for 1½ hours. Finish with a final 15–20 minutes at 230C/210C Fan/Gas 8 to blister the crackling. Reduce heat to 160C/140C Fan/Gas 3 and cook for 1½ hours. Finish with a final 15–20 minutes at 230C/210C Fan/Gas 8 to blister the crackling. Let the pork rest for 10–15 minutes before slicing. Let the pork rest for 10–15 minutes before slicing. To make the herb roasted potatoes, preheat the oven to 200C/180C Fan/Gas 6. To make the herb roasted potatoes, preheat the oven to 200C/180C Fan/Gas 6. Toss potatoes with the oil, garlic, thyme, salt and pepper. Roast on a tray for 35–40 minutes, shaking halfway through, until golden and crispy. Toss potatoes with the oil, garlic, thyme, salt and pepper. Roast on a tray for 35–40 minutes, shaking halfway through, until golden and crispy. Meanwhile, to make the caramelised strawberries and cider sauce, put a saucepan over a medium heat and melt the butter. Add the strawberries and sugar and cook gently for 2–3 minutes, until they soften and begin to caramelise. Meanwhile, to make the caramelised strawberries and cider sauce, put a saucepan over a medium heat and melt the butter. Add the strawberries and sugar and cook gently for 2–3 minutes, until they soften and begin to caramelise. Add the cider and simmer until reduced by half, then add salt and pepper to taste. Keep warm or reheat just before serving. Add the cider and simmer until reduced by half, then add salt and pepper to taste. Keep warm or reheat just before serving. To make the steak rub, mix all of the ingredients together in a small bowl. To make the steak rub, mix all of the ingredients together in a small bowl. To make the charred cabbage wedges with lemon herb drizzle, cut the cabbage into 4–6 wedges, keeping the core intact so they hold shape. Season the cabbage with the steak seasoning. To make the charred cabbage wedges with lemon herb drizzle, cut the cabbage into 4–6 wedges, keeping the core intact so they hold shape. Season the cabbage with the steak seasoning. Heat 1 tablespoon of the olive oil in a large, lidded skillet over a medium-high heat. Sear the cabbage wedges cut-side down for 3–4 minutes per side until browned. Heat 1 tablespoon of the olive oil in a large, lidded skillet over a medium-high heat. Sear the cabbage wedges cut-side down for 3–4 minutes per side until browned. Add a glass of water to the skillet and cover with a lid. Lower the heat and cook for 5–7 minutes to soften. Add a glass of water to the skillet and cover with a lid. Lower the heat and cook for 5–7 minutes to soften. To make the lemon herb drizzle, combine the remaining olive oil, lemon zest, lemon juice and fresh herbs. Drizzle over the cabbage just before serving. To make the lemon herb drizzle, combine the remaining olive oil, lemon zest, lemon juice and fresh herbs. Drizzle over the cabbage just before serving. Serve the pork, potatoes, cabbage and strawberry sauce on a large serving platter and take to the table. Serve the pork, potatoes, cabbage and strawberry sauce on a large serving platter and take to the table.
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"title": "Crispy pork belly with caramelised strawberries recipe",
"content": "To make the crispy pork belly, pat the pork belly dry with kitchen paper. Score the skin with a sharp knife, being careful not to cut through to the meat.Rub the salt into the skin and leave uncovered in the fridge overnight to dry out.Preheat the oven to 220C/200C Fan/Gas 7. Drizzle the vinegar onto the skin and rub lightly with olive oil and more salt.Place the pork belly on a rack over a roasting pan. Roast for 30 minutes.Reduce heat to 160C/140C Fan/Gas 3 and cook for 1½ hours. Finish with a final 15–20 minutes at 230C/210C Fan/Gas 8 to blister the crackling.Let the pork rest for 10–15 minutes before slicing.To make the herb roasted potatoes, preheat the oven to 200C/180C Fan/Gas 6.Toss potatoes with the oil, garlic, thyme, salt and pepper. Roast on a tray for 35–40 minutes, shaking halfway through, until golden and crispy.Meanwhile, to make the caramelised strawberries and cider sauce, put a saucepan over a medium heat and melt the butter. Add the strawberries and sugar and cook gently for 2–3 minutes, until they soften and begin to caramelise.Add the cider and simmer until reduced by half, then add salt and pepper to taste. Keep warm or reheat just before serving.To make the steak rub, mix all of the ingredients together in a small bowl. To make the charred cabbage wedges with lemon herb drizzle, cut the cabbage into 4–6 wedges, keeping the core intact so they hold shape. Season the cabbage with the steak seasoning.Heat 1 tablespoon of the olive oil in a large, lidded skillet over a medium-high heat. Sear the cabbage wedges cut-side down for 3–4 minutes per side until browned.Add a glass of water to the skillet and cover with a lid. Lower the heat and cook for 5–7 minutes to soften.To make the lemon herb drizzle, combine the remaining olive oil, lemon zest, lemon juice and fresh herbs. Drizzle over the cabbage just before serving.Serve the pork, potatoes, cabbage and strawberry sauce on a large serving platter and take to the table. To make the crispy pork belly, pat the pork belly dry with kitchen paper. Score the skin with a sharp knife, being careful not to cut through to the meat. To make the crispy pork belly, pat the pork belly dry with kitchen paper. Score the skin with a sharp knife, being careful not to cut through to the meat. Rub the salt into the skin and leave uncovered in the fridge overnight to dry out. Rub the salt into the skin and leave uncovered in the fridge overnight to dry out. Preheat the oven to 220C/200C Fan/Gas 7. Drizzle the vinegar onto the skin and rub lightly with olive oil and more salt. Preheat the oven to 220C/200C Fan/Gas 7. Drizzle the vinegar onto the skin and rub lightly with olive oil and more salt. Place the pork belly on a rack over a roasting pan. Roast for 30 minutes. Place the pork belly on a rack over a roasting pan. Roast for 30 minutes. Reduce heat to 160C/140C Fan/Gas 3 and cook for 1½ hours. Finish with a final 15–20 minutes at 230C/210C Fan/Gas 8 to blister the crackling. Reduce heat to 160C/140C Fan/Gas 3 and cook for 1½ hours. Finish with a final 15–20 minutes at 230C/210C Fan/Gas 8 to blister the crackling. Let the pork rest for 10–15 minutes before slicing. Let the pork rest for 10–15 minutes before slicing. To make the herb roasted potatoes, preheat the oven to 200C/180C Fan/Gas 6. To make the herb roasted potatoes, preheat the oven to 200C/180C Fan/Gas 6. Toss potatoes with the oil, garlic, thyme, salt and pepper. Roast on a tray for 35–40 minutes, shaking halfway through, until golden and crispy. Toss potatoes with the oil, garlic, thyme, salt and pepper. Roast on a tray for 35–40 minutes, shaking halfway through, until golden and crispy. Meanwhile, to make the caramelised strawberries and cider sauce, put a saucepan over a medium heat and melt the butter. Add the strawberries and sugar and cook gently for 2–3 minutes, until they soften and begin to caramelise. Meanwhile, to make the caramelised strawberries and cider sauce, put a saucepan over a medium heat and melt the butter. Add the strawberries and sugar and cook gently for 2–3 minutes, until they soften and begin to caramelise. Add the cider and simmer until reduced by half, then add salt and pepper to taste. Keep warm or reheat just before serving. Add the cider and simmer until reduced by half, then add salt and pepper to taste. Keep warm or reheat just before serving. To make the steak rub, mix all of the ingredients together in a small bowl. To make the steak rub, mix all of the ingredients together in a small bowl. To make the charred cabbage wedges with lemon herb drizzle, cut the cabbage into 4–6 wedges, keeping the core intact so they hold shape. Season the cabbage with the steak seasoning. To make the charred cabbage wedges with lemon herb drizzle, cut the cabbage into 4–6 wedges, keeping the core intact so they hold shape. Season the cabbage with the steak seasoning. Heat 1 tablespoon of the olive oil in a large, lidded skillet over a medium-high heat. Sear the cabbage wedges cut-side down for 3–4 minutes per side until browned. Heat 1 tablespoon of the olive oil in a large, lidded skillet over a medium-high heat. Sear the cabbage wedges cut-side down for 3–4 minutes per side until browned. Add a glass of water to the skillet and cover with a lid. Lower the heat and cook for 5–7 minutes to soften. Add a glass of water to the skillet and cover with a lid. Lower the heat and cook for 5–7 minutes to soften. To make the lemon herb drizzle, combine the remaining olive oil, lemon zest, lemon juice and fresh herbs. Drizzle over the cabbage just before serving. To make the lemon herb drizzle, combine the remaining olive oil, lemon zest, lemon juice and fresh herbs. Drizzle over the cabbage just before serving. Serve the pork, potatoes, cabbage and strawberry sauce on a large serving platter and take to the table. Serve the pork, potatoes, cabbage and strawberry sauce on a large serving platter and take to the table."
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Gut healthy loaded nachos recipe
An average of 5.0 out of 5 stars from 3 ratings Healthy nachos? You’d better believe it! This tasty recipe is loaded with fibre-packed black beans and plant-filled guacamole so you can enjoy your favourite treat any day of the week! 200g/7oz tortilla chips (see recipe tips)½ lemon, juice only 1 tbsp piri-piri seasoning 200g/7oz tortilla chips (see recipe tips) ½ lemon, juice only 1 tbsp piri-piri seasoning 1 tbsp olive oil1 tbsp tomato puree 1 tbsp chipotle chilli paste 400g tin black beans, drained and rinsedpinch salt 1 tbsp olive oil 1 tbsp tomato puree 1 tbsp chipotle chilli paste 400g tin black beans, drained and rinsed pinch salt 200g/7oz feta cheese, crumbled250g/9oz natural yoghurt 1 lemon, juice only1–2 tbsp warm water 200g/7oz feta cheese, crumbled 250g/9oz natural yoghurt 1 lemon, juice only 1–2 tbsp warm water 1 large, ripe avocado, finely chopped1 large, ripe tomato, finely chopped 100g/3½oz grilled peppers from a jar, finely chopped1 tbsp fresh coriander, finely chopped 1 tbsp olive oil pinch salt 1 large, ripe avocado, finely chopped 1 large, ripe tomato, finely chopped 100g/3½oz grilled peppers from a jar, finely chopped 1 tbsp fresh coriander, finely chopped 1 tbsp olive oil pinch salt 1 green or red chilli, finely sliced ½ red onion, finely sliced 1 tsp caster sugar100ml/3½fl oz apple cider vinegar 1 green or red chilli, finely sliced ½ red onion, finely sliced 1 tsp caster sugar 100ml/3½fl oz apple cider vinegar Method To make the tortilla chips, spread the tortilla chips on a baking tray and squeeze over the lemon juice as evenly as you can. Dust the piri-piri seasoning over the tortilla chips and gently toss to spread the seasoning as evenly as possible. Transfer to an air fryer and air fry for 4 minutes at 180C. If using an oven, bake at 180C/160C Fan/Gas 4 for 6 minutes. To make the black beans, add the olive oil to a small saucepan on a medium heat and when the oil is hot but not smoking, add the tomato puree and chipotle paste.Cook the rawness out of the paste for a minute before adding the black beans, followed by two thirds of the bean can full of warm water. Stir well and cook through for 5–7 minutes on a high heat till the beans have thickened, to a baked bean-like consistency. Press some of the beans against the side of the pan with a potato masher or use a handheld stick blender to create a creamy texture. Season with salt to taste. To make the sour creamy dip, mash all of the ingredients to form a smooth paste. You can use a fork or whisk, or a stick blender to get a smoother result. To make the guacamole, mix together all of the ingredients and season with salt to taste. To make the pickle, combine all of the ingredients in a small bowl and allow to steep for a few minutes so the onion loses its rawness and turns a vivid purple colour. To serve, start by spreading the sour creamy dip to the edges of a large, wide, flat platter. Arrange the warm tortilla chips in the centre of the platter in a large heap. Top the tortilla chips with the beans. Finally top the whole dish with the guacamole and pickled onions and chillies. Serve immediately. To make the tortilla chips, spread the tortilla chips on a baking tray and squeeze over the lemon juice as evenly as you can. Dust the piri-piri seasoning over the tortilla chips and gently toss to spread the seasoning as evenly as possible. Transfer to an air fryer and air fry for 4 minutes at 180C. If using an oven, bake at 180C/160C Fan/Gas 4 for 6 minutes. To make the tortilla chips, spread the tortilla chips on a baking tray and squeeze over the lemon juice as evenly as you can. Dust the piri-piri seasoning over the tortilla chips and gently toss to spread the seasoning as evenly as possible. Transfer to an air fryer and air fry for 4 minutes at 180C. If using an oven, bake at 180C/160C Fan/Gas 4 for 6 minutes. To make the black beans, add the olive oil to a small saucepan on a medium heat and when the oil is hot but not smoking, add the tomato puree and chipotle paste. To make the black beans, add the olive oil to a small saucepan on a medium heat and when the oil is hot but not smoking, add the tomato puree and chipotle paste. Cook the rawness out of the paste for a minute before adding the black beans, followed by two thirds of the bean can full of warm water. Stir well and cook through for 5–7 minutes on a high heat till the beans have thickened, to a baked bean-like consistency. Press some of the beans against the side of the pan with a potato masher or use a handheld stick blender to create a creamy texture. Season with salt to taste. Cook the rawness out of the paste for a minute before adding the black beans, followed by two thirds of the bean can full of warm water. Stir well and cook through for 5–7 minutes on a high heat till the beans have thickened, to a baked bean-like consistency. Press some of the beans against the side of the pan with a potato masher or use a handheld stick blender to create a creamy texture. Season with salt to taste. To make the sour creamy dip, mash all of the ingredients to form a smooth paste. You can use a fork or whisk, or a stick blender to get a smoother result. To make the sour creamy dip, mash all of the ingredients to form a smooth paste. You can use a fork or whisk, or a stick blender to get a smoother result. To make the guacamole, mix together all of the ingredients and season with salt to taste. To make the guacamole, mix together all of the ingredients and season with salt to taste. To make the pickle, combine all of the ingredients in a small bowl and allow to steep for a few minutes so the onion loses its rawness and turns a vivid purple colour. To make the pickle, combine all of the ingredients in a small bowl and allow to steep for a few minutes so the onion loses its rawness and turns a vivid purple colour. To serve, start by spreading the sour creamy dip to the edges of a large, wide, flat platter. Arrange the warm tortilla chips in the centre of the platter in a large heap. Top the tortilla chips with the beans. Finally top the whole dish with the guacamole and pickled onions and chillies. Serve immediately. To serve, start by spreading the sour creamy dip to the edges of a large, wide, flat platter. Arrange the warm tortilla chips in the centre of the platter in a large heap. Top the tortilla chips with the beans. Finally top the whole dish with the guacamole and pickled onions and chillies. Serve immediately. Recipe tips Use tortilla chips that only contain maize flour, vegetable oil and salt, to ensure they’re not ultra processed.
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"title": "Gut healthy loaded nachos recipe",
"content": "An average of 5.0 out of 5 stars from 3 ratings Healthy nachos? You’d better believe it! This tasty recipe is loaded with fibre-packed black beans and plant-filled guacamole so you can enjoy your favourite treat any day of the week! 200g/7oz tortilla chips (see recipe tips)½ lemon, juice only 1 tbsp piri-piri seasoning 200g/7oz tortilla chips (see recipe tips) ½ lemon, juice only 1 tbsp piri-piri seasoning 1 tbsp olive oil1 tbsp tomato puree 1 tbsp chipotle chilli paste 400g tin black beans, drained and rinsedpinch salt 1 tbsp olive oil 1 tbsp tomato puree 1 tbsp chipotle chilli paste 400g tin black beans, drained and rinsed pinch salt 200g/7oz feta cheese, crumbled250g/9oz natural yoghurt 1 lemon, juice only1–2 tbsp warm water 200g/7oz feta cheese, crumbled 250g/9oz natural yoghurt 1 lemon, juice only 1–2 tbsp warm water 1 large, ripe avocado, finely chopped1 large, ripe tomato, finely chopped 100g/3½oz grilled peppers from a jar, finely chopped1 tbsp fresh coriander, finely chopped 1 tbsp olive oil pinch salt 1 large, ripe avocado, finely chopped 1 large, ripe tomato, finely chopped 100g/3½oz grilled peppers from a jar, finely chopped 1 tbsp fresh coriander, finely chopped 1 tbsp olive oil pinch salt 1 green or red chilli, finely sliced ½ red onion, finely sliced 1 tsp caster sugar100ml/3½fl oz apple cider vinegar 1 green or red chilli, finely sliced ½ red onion, finely sliced 1 tsp caster sugar 100ml/3½fl oz apple cider vinegar Method To make the tortilla chips, spread the tortilla chips on a baking tray and squeeze over the lemon juice as evenly as you can. Dust the piri-piri seasoning over the tortilla chips and gently toss to spread the seasoning as evenly as possible. Transfer to an air fryer and air fry for 4 minutes at 180C. If using an oven, bake at 180C/160C Fan/Gas 4 for 6 minutes. To make the black beans, add the olive oil to a small saucepan on a medium heat and when the oil is hot but not smoking, add the tomato puree and chipotle paste.Cook the rawness out of the paste for a minute before adding the black beans, followed by two thirds of the bean can full of warm water. Stir well and cook through for 5–7 minutes on a high heat till the beans have thickened, to a baked bean-like consistency. Press some of the beans against the side of the pan with a potato masher or use a handheld stick blender to create a creamy texture. Season with salt to taste. To make the sour creamy dip, mash all of the ingredients to form a smooth paste. You can use a fork or whisk, or a stick blender to get a smoother result. To make the guacamole, mix together all of the ingredients and season with salt to taste. To make the pickle, combine all of the ingredients in a small bowl and allow to steep for a few minutes so the onion loses its rawness and turns a vivid purple colour. To serve, start by spreading the sour creamy dip to the edges of a large, wide, flat platter. Arrange the warm tortilla chips in the centre of the platter in a large heap. Top the tortilla chips with the beans. Finally top the whole dish with the guacamole and pickled onions and chillies. Serve immediately. To make the tortilla chips, spread the tortilla chips on a baking tray and squeeze over the lemon juice as evenly as you can. Dust the piri-piri seasoning over the tortilla chips and gently toss to spread the seasoning as evenly as possible. Transfer to an air fryer and air fry for 4 minutes at 180C. If using an oven, bake at 180C/160C Fan/Gas 4 for 6 minutes. To make the tortilla chips, spread the tortilla chips on a baking tray and squeeze over the lemon juice as evenly as you can. Dust the piri-piri seasoning over the tortilla chips and gently toss to spread the seasoning as evenly as possible. Transfer to an air fryer and air fry for 4 minutes at 180C. If using an oven, bake at 180C/160C Fan/Gas 4 for 6 minutes. To make the black beans, add the olive oil to a small saucepan on a medium heat and when the oil is hot but not smoking, add the tomato puree and chipotle paste. To make the black beans, add the olive oil to a small saucepan on a medium heat and when the oil is hot but not smoking, add the tomato puree and chipotle paste. Cook the rawness out of the paste for a minute before adding the black beans, followed by two thirds of the bean can full of warm water. Stir well and cook through for 5–7 minutes on a high heat till the beans have thickened, to a baked bean-like consistency. Press some of the beans against the side of the pan with a potato masher or use a handheld stick blender to create a creamy texture. Season with salt to taste. Cook the rawness out of the paste for a minute before adding the black beans, followed by two thirds of the bean can full of warm water. Stir well and cook through for 5–7 minutes on a high heat till the beans have thickened, to a baked bean-like consistency. Press some of the beans against the side of the pan with a potato masher or use a handheld stick blender to create a creamy texture. Season with salt to taste. To make the sour creamy dip, mash all of the ingredients to form a smooth paste. You can use a fork or whisk, or a stick blender to get a smoother result. To make the sour creamy dip, mash all of the ingredients to form a smooth paste. You can use a fork or whisk, or a stick blender to get a smoother result. To make the guacamole, mix together all of the ingredients and season with salt to taste. To make the guacamole, mix together all of the ingredients and season with salt to taste. To make the pickle, combine all of the ingredients in a small bowl and allow to steep for a few minutes so the onion loses its rawness and turns a vivid purple colour. To make the pickle, combine all of the ingredients in a small bowl and allow to steep for a few minutes so the onion loses its rawness and turns a vivid purple colour. To serve, start by spreading the sour creamy dip to the edges of a large, wide, flat platter. Arrange the warm tortilla chips in the centre of the platter in a large heap. Top the tortilla chips with the beans. Finally top the whole dish with the guacamole and pickled onions and chillies. Serve immediately. To serve, start by spreading the sour creamy dip to the edges of a large, wide, flat platter. Arrange the warm tortilla chips in the centre of the platter in a large heap. Top the tortilla chips with the beans. Finally top the whole dish with the guacamole and pickled onions and chillies. Serve immediately. Recipe tips Use tortilla chips that only contain maize flour, vegetable oil and salt, to ensure they’re not ultra processed."
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13982c3ca646d5d9e23abaefef13543ae9ef7f818d2f59404f664ef7f843a976
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Paneer curry, Bombay potatoes and samosas recipe
To make the paneer curry, add the butter to a frying pan over a high heat. Add the paneer and fry, turning often, until golden all over, this will take 4–5 minutes. Remove from the pan and set aside. Add the onions, chillies and garlic to the same pan and fry for 10 minutes to soften. Add the spices, tomato purée and tinned tomatoes and bring to a simmer. Cook for 5–6 minutes then stir in the cream. Add the cooked paneer and simmer for a further 10 minutes. Add the spinach and peas and cook for 2 minutes, until the spinach has wilted. Season and add the lemon juice. To make the Bombay potatoes, heat the butter in a frying pan over a high heat. Add the potatoes and fry until crisp, this will take 6–8 minutes. Add the spices, garlic, ginger, chillies and tomatoes, and cook for 5–6 minutes. Add the spring onions and coriander and cook for a further 2 minutes. Taste and season, then spoon over the yoghurt. To make the chickpea masala samosas, add the butter to a frying pan on a low heat. Add the onion, garlic, ginger, spices and chilli and fry until soft. This will take 8–10 minutesAdd the chickpeas, once warmed through, mash them down using the back of a wooden spoon or potato masher. Add the peas, stir in the cheddar and finish with the lemon juice. Season and allow to cool. Preheat a deep fat fryer to 180C. (CAUTION: hot oil can be dangerous. Do not leave unattended.) Divide the chickpea filling between the spring roll wrappers. Place the filling in the bottom right-hand corner of the wrapper and fold into a triangle shape and then keep folding upwards until you have no pastry left. Deep fry until crisp for 3–4 minutes. Serve with the yogurt, pickled red onions and sev. Serve the three dishes family style at the table. To make the paneer curry, add the butter to a frying pan over a high heat. Add the paneer and fry, turning often, until golden all over, this will take 4–5 minutes. Remove from the pan and set aside. To make the paneer curry, add the butter to a frying pan over a high heat. Add the paneer and fry, turning often, until golden all over, this will take 4–5 minutes. Remove from the pan and set aside. Add the onions, chillies and garlic to the same pan and fry for 10 minutes to soften. Add the onions, chillies and garlic to the same pan and fry for 10 minutes to soften. Add the spices, tomato purée and tinned tomatoes and bring to a simmer. Cook for 5–6 minutes then stir in the cream. Add the cooked paneer and simmer for a further 10 minutes. Add the spices, tomato purée and tinned tomatoes and bring to a simmer. Cook for 5–6 minutes then stir in the cream. Add the cooked paneer and simmer for a further 10 minutes. Add the spinach and peas and cook for 2 minutes, until the spinach has wilted. Season and add the lemon juice. Add the spinach and peas and cook for 2 minutes, until the spinach has wilted. Season and add the lemon juice. To make the Bombay potatoes, heat the butter in a frying pan over a high heat. Add the potatoes and fry until crisp, this will take 6–8 minutes. To make the Bombay potatoes, heat the butter in a frying pan over a high heat. Add the potatoes and fry until crisp, this will take 6–8 minutes. Add the spices, garlic, ginger, chillies and tomatoes, and cook for 5–6 minutes. Add the spring onions and coriander and cook for a further 2 minutes. Taste and season, then spoon over the yoghurt. Add the spices, garlic, ginger, chillies and tomatoes, and cook for 5–6 minutes. Add the spring onions and coriander and cook for a further 2 minutes. Taste and season, then spoon over the yoghurt. To make the chickpea masala samosas, add the butter to a frying pan on a low heat. Add the onion, garlic, ginger, spices and chilli and fry until soft. This will take 8–10 minutes To make the chickpea masala samosas, add the butter to a frying pan on a low heat. Add the onion, garlic, ginger, spices and chilli and fry until soft. This will take 8–10 minutes Add the chickpeas, once warmed through, mash them down using the back of a wooden spoon or potato masher. Add the peas, stir in the cheddar and finish with the lemon juice. Season and allow to cool. Add the chickpeas, once warmed through, mash them down using the back of a wooden spoon or potato masher. Add the peas, stir in the cheddar and finish with the lemon juice. Season and allow to cool. Preheat a deep fat fryer to 180C. (CAUTION: hot oil can be dangerous. Do not leave unattended.) Preheat a deep fat fryer to 180C. (CAUTION: hot oil can be dangerous. Do not leave unattended.) Divide the chickpea filling between the spring roll wrappers. Place the filling in the bottom right-hand corner of the wrapper and fold into a triangle shape and then keep folding upwards until you have no pastry left. Deep fry until crisp for 3–4 minutes. Divide the chickpea filling between the spring roll wrappers. Place the filling in the bottom right-hand corner of the wrapper and fold into a triangle shape and then keep folding upwards until you have no pastry left. Deep fry until crisp for 3–4 minutes. Serve with the yogurt, pickled red onions and sev. Serve with the yogurt, pickled red onions and sev. Serve the three dishes family style at the table. Serve the three dishes family style at the table.
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"title": "Paneer curry, Bombay potatoes and samosas recipe",
"content": "To make the paneer curry, add the butter to a frying pan over a high heat. Add the paneer and fry, turning often, until golden all over, this will take 4–5 minutes. Remove from the pan and set aside. Add the onions, chillies and garlic to the same pan and fry for 10 minutes to soften. Add the spices, tomato purée and tinned tomatoes and bring to a simmer. Cook for 5–6 minutes then stir in the cream. Add the cooked paneer and simmer for a further 10 minutes. Add the spinach and peas and cook for 2 minutes, until the spinach has wilted. Season and add the lemon juice. To make the Bombay potatoes, heat the butter in a frying pan over a high heat. Add the potatoes and fry until crisp, this will take 6–8 minutes. Add the spices, garlic, ginger, chillies and tomatoes, and cook for 5–6 minutes. Add the spring onions and coriander and cook for a further 2 minutes. Taste and season, then spoon over the yoghurt. To make the chickpea masala samosas, add the butter to a frying pan on a low heat. Add the onion, garlic, ginger, spices and chilli and fry until soft. This will take 8–10 minutesAdd the chickpeas, once warmed through, mash them down using the back of a wooden spoon or potato masher. Add the peas, stir in the cheddar and finish with the lemon juice. Season and allow to cool. Preheat a deep fat fryer to 180C. (CAUTION: hot oil can be dangerous. Do not leave unattended.) Divide the chickpea filling between the spring roll wrappers. Place the filling in the bottom right-hand corner of the wrapper and fold into a triangle shape and then keep folding upwards until you have no pastry left. Deep fry until crisp for 3–4 minutes. Serve with the yogurt, pickled red onions and sev. Serve the three dishes family style at the table. To make the paneer curry, add the butter to a frying pan over a high heat. Add the paneer and fry, turning often, until golden all over, this will take 4–5 minutes. Remove from the pan and set aside. To make the paneer curry, add the butter to a frying pan over a high heat. Add the paneer and fry, turning often, until golden all over, this will take 4–5 minutes. Remove from the pan and set aside. Add the onions, chillies and garlic to the same pan and fry for 10 minutes to soften. Add the onions, chillies and garlic to the same pan and fry for 10 minutes to soften. Add the spices, tomato purée and tinned tomatoes and bring to a simmer. Cook for 5–6 minutes then stir in the cream. Add the cooked paneer and simmer for a further 10 minutes. Add the spices, tomato purée and tinned tomatoes and bring to a simmer. Cook for 5–6 minutes then stir in the cream. Add the cooked paneer and simmer for a further 10 minutes. Add the spinach and peas and cook for 2 minutes, until the spinach has wilted. Season and add the lemon juice. Add the spinach and peas and cook for 2 minutes, until the spinach has wilted. Season and add the lemon juice. To make the Bombay potatoes, heat the butter in a frying pan over a high heat. Add the potatoes and fry until crisp, this will take 6–8 minutes. To make the Bombay potatoes, heat the butter in a frying pan over a high heat. Add the potatoes and fry until crisp, this will take 6–8 minutes. Add the spices, garlic, ginger, chillies and tomatoes, and cook for 5–6 minutes. Add the spring onions and coriander and cook for a further 2 minutes. Taste and season, then spoon over the yoghurt. Add the spices, garlic, ginger, chillies and tomatoes, and cook for 5–6 minutes. Add the spring onions and coriander and cook for a further 2 minutes. Taste and season, then spoon over the yoghurt. To make the chickpea masala samosas, add the butter to a frying pan on a low heat. Add the onion, garlic, ginger, spices and chilli and fry until soft. This will take 8–10 minutes To make the chickpea masala samosas, add the butter to a frying pan on a low heat. Add the onion, garlic, ginger, spices and chilli and fry until soft. This will take 8–10 minutes Add the chickpeas, once warmed through, mash them down using the back of a wooden spoon or potato masher. Add the peas, stir in the cheddar and finish with the lemon juice. Season and allow to cool. Add the chickpeas, once warmed through, mash them down using the back of a wooden spoon or potato masher. Add the peas, stir in the cheddar and finish with the lemon juice. Season and allow to cool. Preheat a deep fat fryer to 180C. (CAUTION: hot oil can be dangerous. Do not leave unattended.) Preheat a deep fat fryer to 180C. (CAUTION: hot oil can be dangerous. Do not leave unattended.) Divide the chickpea filling between the spring roll wrappers. Place the filling in the bottom right-hand corner of the wrapper and fold into a triangle shape and then keep folding upwards until you have no pastry left. Deep fry until crisp for 3–4 minutes. Divide the chickpea filling between the spring roll wrappers. Place the filling in the bottom right-hand corner of the wrapper and fold into a triangle shape and then keep folding upwards until you have no pastry left. Deep fry until crisp for 3–4 minutes. Serve with the yogurt, pickled red onions and sev. Serve with the yogurt, pickled red onions and sev. Serve the three dishes family style at the table. Serve the three dishes family style at the table."
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20e7bc1a12292ea769e99c2fa98b536346b1c72d34cd96ea2ece439d2d97b7cc
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Baked cod with chorizo and peas recipe
An average of 4.0 out of 5 stars from 3 ratings Smoky cod, spicy chorizo dressing and lemon-y yoghurt, Ben Lippett’s excellent recipe brings big flavours to the table in almost no time at all! 4 cod loin fillets (120g/4½oz each)2 tsp sweet smoked paprika4 garlic cloves, 2 cloves grated and 2 cloves thinly sliced2 tbsp olive oil150g/5½oz frozen broad beans100g/3½oz frozen peas280g/10oz long-grain rice, such as basmati or jasmine125g/4½oz spicy chorizo, cut into 1cm/1/3in pieces2 shallots, finely chopped2 tbsp sherry vinegar25g/1oz chives, finely chopped6 tbsp thick Greek-style yoghurt2 lemons, zested and then cut into wedgesfine sea salt 4 cod loin fillets (120g/4½oz each) 2 tsp sweet smoked paprika 4 garlic cloves, 2 cloves grated and 2 cloves thinly sliced 2 tbsp olive oil 150g/5½oz frozen broad beans 100g/3½oz frozen peas 280g/10oz long-grain rice, such as basmati or jasmine 125g/4½oz spicy chorizo, cut into 1cm/1/3in pieces 2 shallots, finely chopped 2 tbsp sherry vinegar 25g/1oz chives, finely chopped 6 tbsp thick Greek-style yoghurt 2 lemons, zested and then cut into wedges fine sea salt Method Preheat the oven to 220C/200C Fan/Gas 7.Pat the cod fillets dry with kitchen paper and transfer to a baking sheet lined with baking paper. Sprinkle with the smoked paprika and grated garlic, season with salt and drizzle generously with olive oil. Roll the fish around in the salt, paprika and garlic, until thoroughly coated. Set aside.Bring a medium saucepan of water to a rolling boil and season generously with salt. Set up a bowl of ice water and then drop the broad beans into the boiling water. Cook for 1 minute before fishing out and plunging into the ice water. Repeat with the peas. At this point, peel the skins off the broad beans, if you like. Set aside.Wash the rice thoroughly until the excess starch has been removed. Combine the rice with 340ml/12fl oz of fresh water in a medium saucepan. Season with salt then place over a medium-high heat. Once boiling, cover with a lid and turn the heat right down. Cook for 8–10 minutes then remove from the heat and allow to rest for 10 minutes, with the lid on. Put the cod into the oven and bake for 9–10 minutes.Meanwhile, make the dressing. Preheat a small frying pan over a medium heat. Tip in the chorizo and cook for 5–6 minutes until the fat has rendered and the chorizo is crispy. Add the shallots and sliced garlic and cook for 2 minutes. Add the sherry vinegar, broad beans, peas and chives.Mix the yoghurt in a bowl with the lemon zest and a pinch of salt salt. To serve, spread the yoghurt over the base of some warm plates. Top with rice and a piece of baked cod and dress with lashings of the spicy chorizo and broad bean dressing. Finish with a lemon wedge. Preheat the oven to 220C/200C Fan/Gas 7. Preheat the oven to 220C/200C Fan/Gas 7. Pat the cod fillets dry with kitchen paper and transfer to a baking sheet lined with baking paper. Sprinkle with the smoked paprika and grated garlic, season with salt and drizzle generously with olive oil. Roll the fish around in the salt, paprika and garlic, until thoroughly coated. Set aside. Pat the cod fillets dry with kitchen paper and transfer to a baking sheet lined with baking paper. Sprinkle with the smoked paprika and grated garlic, season with salt and drizzle generously with olive oil. Roll the fish around in the salt, paprika and garlic, until thoroughly coated. Set aside. Bring a medium saucepan of water to a rolling boil and season generously with salt. Set up a bowl of ice water and then drop the broad beans into the boiling water. Cook for 1 minute before fishing out and plunging into the ice water. Repeat with the peas. At this point, peel the skins off the broad beans, if you like. Set aside. Bring a medium saucepan of water to a rolling boil and season generously with salt. Set up a bowl of ice water and then drop the broad beans into the boiling water. Cook for 1 minute before fishing out and plunging into the ice water. Repeat with the peas. At this point, peel the skins off the broad beans, if you like. Set aside. Wash the rice thoroughly until the excess starch has been removed. Combine the rice with 340ml/12fl oz of fresh water in a medium saucepan. Season with salt then place over a medium-high heat. Wash the rice thoroughly until the excess starch has been removed. Combine the rice with 340ml/12fl oz of fresh water in a medium saucepan. Season with salt then place over a medium-high heat. Once boiling, cover with a lid and turn the heat right down. Cook for 8–10 minutes then remove from the heat and allow to rest for 10 minutes, with the lid on. Once boiling, cover with a lid and turn the heat right down. Cook for 8–10 minutes then remove from the heat and allow to rest for 10 minutes, with the lid on. Put the cod into the oven and bake for 9–10 minutes. Put the cod into the oven and bake for 9–10 minutes. Meanwhile, make the dressing. Preheat a small frying pan over a medium heat. Tip in the chorizo and cook for 5–6 minutes until the fat has rendered and the chorizo is crispy. Add the shallots and sliced garlic and cook for 2 minutes. Add the sherry vinegar, broad beans, peas and chives. Meanwhile, make the dressing. Preheat a small frying pan over a medium heat. Tip in the chorizo and cook for 5–6 minutes until the fat has rendered and the chorizo is crispy. Add the shallots and sliced garlic and cook for 2 minutes. Add the sherry vinegar, broad beans, peas and chives. Mix the yoghurt in a bowl with the lemon zest and a pinch of salt salt. Mix the yoghurt in a bowl with the lemon zest and a pinch of salt salt. To serve, spread the yoghurt over the base of some warm plates. Top with rice and a piece of baked cod and dress with lashings of the spicy chorizo and broad bean dressing. Finish with a lemon wedge. To serve, spread the yoghurt over the base of some warm plates. Top with rice and a piece of baked cod and dress with lashings of the spicy chorizo and broad bean dressing. Finish with a lemon wedge.
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"title": "Baked cod with chorizo and peas recipe",
"content": "An average of 4.0 out of 5 stars from 3 ratings Smoky cod, spicy chorizo dressing and lemon-y yoghurt, Ben Lippett’s excellent recipe brings big flavours to the table in almost no time at all! 4 cod loin fillets (120g/4½oz each)2 tsp sweet smoked paprika4 garlic cloves, 2 cloves grated and 2 cloves thinly sliced2 tbsp olive oil150g/5½oz frozen broad beans100g/3½oz frozen peas280g/10oz long-grain rice, such as basmati or jasmine125g/4½oz spicy chorizo, cut into 1cm/1/3in pieces2 shallots, finely chopped2 tbsp sherry vinegar25g/1oz chives, finely chopped6 tbsp thick Greek-style yoghurt2 lemons, zested and then cut into wedgesfine sea salt 4 cod loin fillets (120g/4½oz each) 2 tsp sweet smoked paprika 4 garlic cloves, 2 cloves grated and 2 cloves thinly sliced 2 tbsp olive oil 150g/5½oz frozen broad beans 100g/3½oz frozen peas 280g/10oz long-grain rice, such as basmati or jasmine 125g/4½oz spicy chorizo, cut into 1cm/1/3in pieces 2 shallots, finely chopped 2 tbsp sherry vinegar 25g/1oz chives, finely chopped 6 tbsp thick Greek-style yoghurt 2 lemons, zested and then cut into wedges fine sea salt Method Preheat the oven to 220C/200C Fan/Gas 7.Pat the cod fillets dry with kitchen paper and transfer to a baking sheet lined with baking paper. Sprinkle with the smoked paprika and grated garlic, season with salt and drizzle generously with olive oil. Roll the fish around in the salt, paprika and garlic, until thoroughly coated. Set aside.Bring a medium saucepan of water to a rolling boil and season generously with salt. Set up a bowl of ice water and then drop the broad beans into the boiling water. Cook for 1 minute before fishing out and plunging into the ice water. Repeat with the peas. At this point, peel the skins off the broad beans, if you like. Set aside.Wash the rice thoroughly until the excess starch has been removed. Combine the rice with 340ml/12fl oz of fresh water in a medium saucepan. Season with salt then place over a medium-high heat. Once boiling, cover with a lid and turn the heat right down. Cook for 8–10 minutes then remove from the heat and allow to rest for 10 minutes, with the lid on. Put the cod into the oven and bake for 9–10 minutes.Meanwhile, make the dressing. Preheat a small frying pan over a medium heat. Tip in the chorizo and cook for 5–6 minutes until the fat has rendered and the chorizo is crispy. Add the shallots and sliced garlic and cook for 2 minutes. Add the sherry vinegar, broad beans, peas and chives.Mix the yoghurt in a bowl with the lemon zest and a pinch of salt salt. To serve, spread the yoghurt over the base of some warm plates. Top with rice and a piece of baked cod and dress with lashings of the spicy chorizo and broad bean dressing. Finish with a lemon wedge. Preheat the oven to 220C/200C Fan/Gas 7. Preheat the oven to 220C/200C Fan/Gas 7. Pat the cod fillets dry with kitchen paper and transfer to a baking sheet lined with baking paper. Sprinkle with the smoked paprika and grated garlic, season with salt and drizzle generously with olive oil. Roll the fish around in the salt, paprika and garlic, until thoroughly coated. Set aside. Pat the cod fillets dry with kitchen paper and transfer to a baking sheet lined with baking paper. Sprinkle with the smoked paprika and grated garlic, season with salt and drizzle generously with olive oil. Roll the fish around in the salt, paprika and garlic, until thoroughly coated. Set aside. Bring a medium saucepan of water to a rolling boil and season generously with salt. Set up a bowl of ice water and then drop the broad beans into the boiling water. Cook for 1 minute before fishing out and plunging into the ice water. Repeat with the peas. At this point, peel the skins off the broad beans, if you like. Set aside. Bring a medium saucepan of water to a rolling boil and season generously with salt. Set up a bowl of ice water and then drop the broad beans into the boiling water. Cook for 1 minute before fishing out and plunging into the ice water. Repeat with the peas. At this point, peel the skins off the broad beans, if you like. Set aside. Wash the rice thoroughly until the excess starch has been removed. Combine the rice with 340ml/12fl oz of fresh water in a medium saucepan. Season with salt then place over a medium-high heat. Wash the rice thoroughly until the excess starch has been removed. Combine the rice with 340ml/12fl oz of fresh water in a medium saucepan. Season with salt then place over a medium-high heat. Once boiling, cover with a lid and turn the heat right down. Cook for 8–10 minutes then remove from the heat and allow to rest for 10 minutes, with the lid on. Once boiling, cover with a lid and turn the heat right down. Cook for 8–10 minutes then remove from the heat and allow to rest for 10 minutes, with the lid on. Put the cod into the oven and bake for 9–10 minutes. Put the cod into the oven and bake for 9–10 minutes. Meanwhile, make the dressing. Preheat a small frying pan over a medium heat. Tip in the chorizo and cook for 5–6 minutes until the fat has rendered and the chorizo is crispy. Add the shallots and sliced garlic and cook for 2 minutes. Add the sherry vinegar, broad beans, peas and chives. Meanwhile, make the dressing. Preheat a small frying pan over a medium heat. Tip in the chorizo and cook for 5–6 minutes until the fat has rendered and the chorizo is crispy. Add the shallots and sliced garlic and cook for 2 minutes. Add the sherry vinegar, broad beans, peas and chives. Mix the yoghurt in a bowl with the lemon zest and a pinch of salt salt. Mix the yoghurt in a bowl with the lemon zest and a pinch of salt salt. To serve, spread the yoghurt over the base of some warm plates. Top with rice and a piece of baked cod and dress with lashings of the spicy chorizo and broad bean dressing. Finish with a lemon wedge. To serve, spread the yoghurt over the base of some warm plates. Top with rice and a piece of baked cod and dress with lashings of the spicy chorizo and broad bean dressing. Finish with a lemon wedge."
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895b7ef7a2c0eeaefbfa6f52cf5c18971597d79bf66829f7454d611e215e32d9
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Mustardy beans and hazelnuts recipe
An average of 5.0 out of 5 stars from 1 rating Ben’s simple method for cooking long beans will result in one of the tastiest salads you’ve ever tried! 25g/1oz Dijon mustard20g/¾oz wholegrain mustard35ml/1fl½ oz white wine vinegar25ml/1fl oz olive oil25ml/1fl oz neutral oil (such as vegetable oil)50–80g/1¾–3oz full-fat crème fraîche 5–10g/¼–1/3oz fresh tarragon, finely choppedfine sea salt and freshly ground black pepper 25g/1oz Dijon mustard 20g/¾oz wholegrain mustard 35ml/1fl½ oz white wine vinegar 25ml/1fl oz olive oil 25ml/1fl oz neutral oil (such as vegetable oil) 50–80g/1¾–3oz full-fat crème fraîche 5–10g/¼–1/3oz fresh tarragon, finely chopped fine sea salt and freshly ground black pepper 400g/14oz mixed long beans, such as green, yellow, runner or pietonne, topped and tailed50g/1¾oz toasted hazelnuts, roughly chopped4 spring onions, finely sliced20g/¾oz dill, roughly chopped250g/9oz cooked beluga or puy lentils1 lemon, zest only60g/2¼oz Manchego cheese, or vegetarian alternative, shaved 400g/14oz mixed long beans, such as green, yellow, runner or pietonne, topped and tailed 50g/1¾oz toasted hazelnuts, roughly chopped 4 spring onions, finely sliced 20g/¾oz dill, roughly chopped 250g/9oz cooked beluga or puy lentils 1 lemon, zest only 60g/2¼oz Manchego cheese, or vegetarian alternative, shaved Method To make the dressing, put the mustards and vinegar in a bowl along with salt and 6–8 twists of black pepper, then whisk to combine. Working gradually, whisk in the oils one by one to create a thick, emulsified dressing. If it's a little too thick, add a splash more vinegar or a drop of water. Mix through the crème fraîche and tarragon and set aside.To make the bean and hazelnut salad, bring a large pot of water to the boil. Heavily season it with salt (roughly 120g/4½oz per litre/1¾ pints of water) – you want it to be much saltier than you think and far saltier than pasta water.Set up a bowl of iced water and season that generously, too. Add the beans to the boiling water and cook for 3–4 minutes, or until tender.Remove from the boiling water and plunge into the salty iced water. Jostle the beans around to ensure even cooling then remove. Dry the beans as best you can, using either a tea towel or a salad spinner.Toss the cooked beans into a bowl with the hazelnuts, spring onions, dill, lentils, lemon zest and half of the Manchego. Pour over the dressing and gently toss to combine everything. Divide among plates, top with the remaining Manchego and serve. To make the dressing, put the mustards and vinegar in a bowl along with salt and 6–8 twists of black pepper, then whisk to combine. To make the dressing, put the mustards and vinegar in a bowl along with salt and 6–8 twists of black pepper, then whisk to combine. Working gradually, whisk in the oils one by one to create a thick, emulsified dressing. If it's a little too thick, add a splash more vinegar or a drop of water. Working gradually, whisk in the oils one by one to create a thick, emulsified dressing. If it's a little too thick, add a splash more vinegar or a drop of water. Mix through the crème fraîche and tarragon and set aside. Mix through the crème fraîche and tarragon and set aside. To make the bean and hazelnut salad, bring a large pot of water to the boil. Heavily season it with salt (roughly 120g/4½oz per litre/1¾ pints of water) – you want it to be much saltier than you think and far saltier than pasta water. To make the bean and hazelnut salad, bring a large pot of water to the boil. Heavily season it with salt (roughly 120g/4½oz per litre/1¾ pints of water) – you want it to be much saltier than you think and far saltier than pasta water. Set up a bowl of iced water and season that generously, too. Add the beans to the boiling water and cook for 3–4 minutes, or until tender. Set up a bowl of iced water and season that generously, too. Add the beans to the boiling water and cook for 3–4 minutes, or until tender. Remove from the boiling water and plunge into the salty iced water. Jostle the beans around to ensure even cooling then remove. Dry the beans as best you can, using either a tea towel or a salad spinner. Remove from the boiling water and plunge into the salty iced water. Jostle the beans around to ensure even cooling then remove. Dry the beans as best you can, using either a tea towel or a salad spinner. Toss the cooked beans into a bowl with the hazelnuts, spring onions, dill, lentils, lemon zest and half of the Manchego. Toss the cooked beans into a bowl with the hazelnuts, spring onions, dill, lentils, lemon zest and half of the Manchego. Pour over the dressing and gently toss to combine everything. Divide among plates, top with the remaining Manchego and serve. Pour over the dressing and gently toss to combine everything. Divide among plates, top with the remaining Manchego and serve.
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"title": "Mustardy beans and hazelnuts recipe",
"content": "An average of 5.0 out of 5 stars from 1 rating Ben’s simple method for cooking long beans will result in one of the tastiest salads you’ve ever tried! 25g/1oz Dijon mustard20g/¾oz wholegrain mustard35ml/1fl½ oz white wine vinegar25ml/1fl oz olive oil25ml/1fl oz neutral oil (such as vegetable oil)50–80g/1¾–3oz full-fat crème fraîche 5–10g/¼–1/3oz fresh tarragon, finely choppedfine sea salt and freshly ground black pepper 25g/1oz Dijon mustard 20g/¾oz wholegrain mustard 35ml/1fl½ oz white wine vinegar 25ml/1fl oz olive oil 25ml/1fl oz neutral oil (such as vegetable oil) 50–80g/1¾–3oz full-fat crème fraîche 5–10g/¼–1/3oz fresh tarragon, finely chopped fine sea salt and freshly ground black pepper 400g/14oz mixed long beans, such as green, yellow, runner or pietonne, topped and tailed50g/1¾oz toasted hazelnuts, roughly chopped4 spring onions, finely sliced20g/¾oz dill, roughly chopped250g/9oz cooked beluga or puy lentils1 lemon, zest only60g/2¼oz Manchego cheese, or vegetarian alternative, shaved 400g/14oz mixed long beans, such as green, yellow, runner or pietonne, topped and tailed 50g/1¾oz toasted hazelnuts, roughly chopped 4 spring onions, finely sliced 20g/¾oz dill, roughly chopped 250g/9oz cooked beluga or puy lentils 1 lemon, zest only 60g/2¼oz Manchego cheese, or vegetarian alternative, shaved Method To make the dressing, put the mustards and vinegar in a bowl along with salt and 6–8 twists of black pepper, then whisk to combine. Working gradually, whisk in the oils one by one to create a thick, emulsified dressing. If it's a little too thick, add a splash more vinegar or a drop of water. Mix through the crème fraîche and tarragon and set aside.To make the bean and hazelnut salad, bring a large pot of water to the boil. Heavily season it with salt (roughly 120g/4½oz per litre/1¾ pints of water) – you want it to be much saltier than you think and far saltier than pasta water.Set up a bowl of iced water and season that generously, too. Add the beans to the boiling water and cook for 3–4 minutes, or until tender.Remove from the boiling water and plunge into the salty iced water. Jostle the beans around to ensure even cooling then remove. Dry the beans as best you can, using either a tea towel or a salad spinner.Toss the cooked beans into a bowl with the hazelnuts, spring onions, dill, lentils, lemon zest and half of the Manchego. Pour over the dressing and gently toss to combine everything. Divide among plates, top with the remaining Manchego and serve. To make the dressing, put the mustards and vinegar in a bowl along with salt and 6–8 twists of black pepper, then whisk to combine. To make the dressing, put the mustards and vinegar in a bowl along with salt and 6–8 twists of black pepper, then whisk to combine. Working gradually, whisk in the oils one by one to create a thick, emulsified dressing. If it's a little too thick, add a splash more vinegar or a drop of water. Working gradually, whisk in the oils one by one to create a thick, emulsified dressing. If it's a little too thick, add a splash more vinegar or a drop of water. Mix through the crème fraîche and tarragon and set aside. Mix through the crème fraîche and tarragon and set aside. To make the bean and hazelnut salad, bring a large pot of water to the boil. Heavily season it with salt (roughly 120g/4½oz per litre/1¾ pints of water) – you want it to be much saltier than you think and far saltier than pasta water. To make the bean and hazelnut salad, bring a large pot of water to the boil. Heavily season it with salt (roughly 120g/4½oz per litre/1¾ pints of water) – you want it to be much saltier than you think and far saltier than pasta water. Set up a bowl of iced water and season that generously, too. Add the beans to the boiling water and cook for 3–4 minutes, or until tender. Set up a bowl of iced water and season that generously, too. Add the beans to the boiling water and cook for 3–4 minutes, or until tender. Remove from the boiling water and plunge into the salty iced water. Jostle the beans around to ensure even cooling then remove. Dry the beans as best you can, using either a tea towel or a salad spinner. Remove from the boiling water and plunge into the salty iced water. Jostle the beans around to ensure even cooling then remove. Dry the beans as best you can, using either a tea towel or a salad spinner. Toss the cooked beans into a bowl with the hazelnuts, spring onions, dill, lentils, lemon zest and half of the Manchego. Toss the cooked beans into a bowl with the hazelnuts, spring onions, dill, lentils, lemon zest and half of the Manchego. Pour over the dressing and gently toss to combine everything. Divide among plates, top with the remaining Manchego and serve. Pour over the dressing and gently toss to combine everything. Divide among plates, top with the remaining Manchego and serve."
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Kanom jeen namya pla recipe
Kanom jeen namya pla (Southern Thai fish curry with rice noodles) An average of 0.0 out of 5 stars from 0 ratings A spicy, coconutty fish curry served with rice noodles. 2 lemongrass stalks, bottom half only, bruised and cut into chunks50g/1¾oz galangal root, peeled and sliced50g/1¾oz krachai or finger root, roughly chopped (optional)1 piece turmeric, peeled and sliced380g/13oz cod fillet (or any kind of white fish with a mild flavour), 100–150g/3½–5½oz Thai red curry paste 400ml tin coconut milk 35g/1¼oz palm sugar 1 tbsp fish sauce 1 tsp fermented shrimp paste (optional)200g/7oz dry rice vermicelli 2 lemongrass stalks, bottom half only, bruised and cut into chunks 50g/1¾oz galangal root, peeled and sliced 50g/1¾oz krachai or finger root, roughly chopped (optional) 1 piece turmeric, peeled and sliced 380g/13oz cod fillet (or any kind of white fish with a mild flavour), 100–150g/3½–5½oz Thai red curry paste 400ml tin coconut milk 35g/1¼oz palm sugar 1 tbsp fish sauce 1 tsp fermented shrimp paste (optional) 200g/7oz dry rice vermicelli 2 handfuls bean sprouts1 sweetheart cabbage, thinly sliced1 cucumber, sliced1 packet pickled mustard greens, rinsed 2–3 times in cold water, drained and choppedsmall bunch Thai basil1 2 hard boiled duck eggs, peeled and halved 2 handfuls bean sprouts 1 sweetheart cabbage, thinly sliced 1 cucumber, sliced 1 packet pickled mustard greens, rinsed 2–3 times in cold water, drained and chopped small bunch Thai basil 1 2 hard boiled duck eggs, peeled and halved Method Place 500ml/18fl oz water, the lemongrass, galangal, krachai (if using) and turmeric in a saucepan and bring to the boil. Reduce to a simmer, add the fish and simmer for 7–8 minutes. If the water doesn’t cover the fish, turn it halfway. Turn off the heat and transfer the fish to a pestle and mortar using a slotted spoon, reserving the poaching water. Pound the fish until fluffy. Transfer the lemongrass, galangal, krachai and turmeric to a blender, add the red curry paste along with 50ml/2fl oz of the poaching water and blend until smooth. Add 150ml/5fl oz of the coconut milk to a clean saucepan and place on a medium heat. Add the red curry mixture and cook until the coconut starts to separate from the fat. Add the palm sugar and cook until everything blends together. Add the rest of the coconut milk and the 250ml/ 9fl oz of the poaching water. Add the pounded fish and season with the fish sauce and shrimp paste (if using). Simmer for 20 minutes, stirring occasionally. Meanwhile, bring a large saucepan of water to the boil and cook rice vermicelli noodles for 5–7 minutes, depending on the size of the noodles. Drain and put the noodles into a bowl of cold water. Drain the noodles in mini bunches on paper towel.To serve, place 3-4 bunches of noodles in each bowl, pour over the curry sauce and add the bean sprouts, cabbage, cucumber, Thai basil, pickled greens, and half a hard boil egg each Place 500ml/18fl oz water, the lemongrass, galangal, krachai (if using) and turmeric in a saucepan and bring to the boil. Reduce to a simmer, add the fish and simmer for 7–8 minutes. If the water doesn’t cover the fish, turn it halfway. Place 500ml/18fl oz water, the lemongrass, galangal, krachai (if using) and turmeric in a saucepan and bring to the boil. Reduce to a simmer, add the fish and simmer for 7–8 minutes. If the water doesn’t cover the fish, turn it halfway. Turn off the heat and transfer the fish to a pestle and mortar using a slotted spoon, reserving the poaching water. Pound the fish until fluffy. Turn off the heat and transfer the fish to a pestle and mortar using a slotted spoon, reserving the poaching water. Pound the fish until fluffy. Transfer the lemongrass, galangal, krachai and turmeric to a blender, add the red curry paste along with 50ml/2fl oz of the poaching water and blend until smooth. Transfer the lemongrass, galangal, krachai and turmeric to a blender, add the red curry paste along with 50ml/2fl oz of the poaching water and blend until smooth. Add 150ml/5fl oz of the coconut milk to a clean saucepan and place on a medium heat. Add the red curry mixture and cook until the coconut starts to separate from the fat. Add 150ml/5fl oz of the coconut milk to a clean saucepan and place on a medium heat. Add the red curry mixture and cook until the coconut starts to separate from the fat. Add the palm sugar and cook until everything blends together. Add the rest of the coconut milk and the 250ml/ 9fl oz of the poaching water. Add the pounded fish and season with the fish sauce and shrimp paste (if using). Simmer for 20 minutes, stirring occasionally. Add the palm sugar and cook until everything blends together. Add the rest of the coconut milk and the 250ml/ 9fl oz of the poaching water. Add the pounded fish and season with the fish sauce and shrimp paste (if using). Simmer for 20 minutes, stirring occasionally. Meanwhile, bring a large saucepan of water to the boil and cook rice vermicelli noodles for 5–7 minutes, depending on the size of the noodles. Drain and put the noodles into a bowl of cold water. Drain the noodles in mini bunches on paper towel. Meanwhile, bring a large saucepan of water to the boil and cook rice vermicelli noodles for 5–7 minutes, depending on the size of the noodles. Drain and put the noodles into a bowl of cold water. Drain the noodles in mini bunches on paper towel. To serve, place 3-4 bunches of noodles in each bowl, pour over the curry sauce and add the bean sprouts, cabbage, cucumber, Thai basil, pickled greens, and half a hard boil egg each To serve, place 3-4 bunches of noodles in each bowl, pour over the curry sauce and add the bean sprouts, cabbage, cucumber, Thai basil, pickled greens, and half a hard boil egg each
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"title": "Kanom jeen namya pla recipe",
"content": "Kanom jeen namya pla (Southern Thai fish curry with rice noodles) An average of 0.0 out of 5 stars from 0 ratings A spicy, coconutty fish curry served with rice noodles. 2 lemongrass stalks, bottom half only, bruised and cut into chunks50g/1¾oz galangal root, peeled and sliced50g/1¾oz krachai or finger root, roughly chopped (optional)1 piece turmeric, peeled and sliced380g/13oz cod fillet (or any kind of white fish with a mild flavour), 100–150g/3½–5½oz Thai red curry paste 400ml tin coconut milk 35g/1¼oz palm sugar 1 tbsp fish sauce 1 tsp fermented shrimp paste (optional)200g/7oz dry rice vermicelli 2 lemongrass stalks, bottom half only, bruised and cut into chunks 50g/1¾oz galangal root, peeled and sliced 50g/1¾oz krachai or finger root, roughly chopped (optional) 1 piece turmeric, peeled and sliced 380g/13oz cod fillet (or any kind of white fish with a mild flavour), 100–150g/3½–5½oz Thai red curry paste 400ml tin coconut milk 35g/1¼oz palm sugar 1 tbsp fish sauce 1 tsp fermented shrimp paste (optional) 200g/7oz dry rice vermicelli 2 handfuls bean sprouts1 sweetheart cabbage, thinly sliced1 cucumber, sliced1 packet pickled mustard greens, rinsed 2–3 times in cold water, drained and choppedsmall bunch Thai basil1 2 hard boiled duck eggs, peeled and halved 2 handfuls bean sprouts 1 sweetheart cabbage, thinly sliced 1 cucumber, sliced 1 packet pickled mustard greens, rinsed 2–3 times in cold water, drained and chopped small bunch Thai basil 1 2 hard boiled duck eggs, peeled and halved Method Place 500ml/18fl oz water, the lemongrass, galangal, krachai (if using) and turmeric in a saucepan and bring to the boil. Reduce to a simmer, add the fish and simmer for 7–8 minutes. If the water doesn’t cover the fish, turn it halfway. Turn off the heat and transfer the fish to a pestle and mortar using a slotted spoon, reserving the poaching water. Pound the fish until fluffy. Transfer the lemongrass, galangal, krachai and turmeric to a blender, add the red curry paste along with 50ml/2fl oz of the poaching water and blend until smooth. Add 150ml/5fl oz of the coconut milk to a clean saucepan and place on a medium heat. Add the red curry mixture and cook until the coconut starts to separate from the fat. Add the palm sugar and cook until everything blends together. Add the rest of the coconut milk and the 250ml/ 9fl oz of the poaching water. Add the pounded fish and season with the fish sauce and shrimp paste (if using). Simmer for 20 minutes, stirring occasionally. Meanwhile, bring a large saucepan of water to the boil and cook rice vermicelli noodles for 5–7 minutes, depending on the size of the noodles. Drain and put the noodles into a bowl of cold water. Drain the noodles in mini bunches on paper towel.To serve, place 3-4 bunches of noodles in each bowl, pour over the curry sauce and add the bean sprouts, cabbage, cucumber, Thai basil, pickled greens, and half a hard boil egg each Place 500ml/18fl oz water, the lemongrass, galangal, krachai (if using) and turmeric in a saucepan and bring to the boil. Reduce to a simmer, add the fish and simmer for 7–8 minutes. If the water doesn’t cover the fish, turn it halfway. Place 500ml/18fl oz water, the lemongrass, galangal, krachai (if using) and turmeric in a saucepan and bring to the boil. Reduce to a simmer, add the fish and simmer for 7–8 minutes. If the water doesn’t cover the fish, turn it halfway. Turn off the heat and transfer the fish to a pestle and mortar using a slotted spoon, reserving the poaching water. Pound the fish until fluffy. Turn off the heat and transfer the fish to a pestle and mortar using a slotted spoon, reserving the poaching water. Pound the fish until fluffy. Transfer the lemongrass, galangal, krachai and turmeric to a blender, add the red curry paste along with 50ml/2fl oz of the poaching water and blend until smooth. Transfer the lemongrass, galangal, krachai and turmeric to a blender, add the red curry paste along with 50ml/2fl oz of the poaching water and blend until smooth. Add 150ml/5fl oz of the coconut milk to a clean saucepan and place on a medium heat. Add the red curry mixture and cook until the coconut starts to separate from the fat. Add 150ml/5fl oz of the coconut milk to a clean saucepan and place on a medium heat. Add the red curry mixture and cook until the coconut starts to separate from the fat. Add the palm sugar and cook until everything blends together. Add the rest of the coconut milk and the 250ml/ 9fl oz of the poaching water. Add the pounded fish and season with the fish sauce and shrimp paste (if using). Simmer for 20 minutes, stirring occasionally. Add the palm sugar and cook until everything blends together. Add the rest of the coconut milk and the 250ml/ 9fl oz of the poaching water. Add the pounded fish and season with the fish sauce and shrimp paste (if using). Simmer for 20 minutes, stirring occasionally. Meanwhile, bring a large saucepan of water to the boil and cook rice vermicelli noodles for 5–7 minutes, depending on the size of the noodles. Drain and put the noodles into a bowl of cold water. Drain the noodles in mini bunches on paper towel. Meanwhile, bring a large saucepan of water to the boil and cook rice vermicelli noodles for 5–7 minutes, depending on the size of the noodles. Drain and put the noodles into a bowl of cold water. Drain the noodles in mini bunches on paper towel. To serve, place 3-4 bunches of noodles in each bowl, pour over the curry sauce and add the bean sprouts, cabbage, cucumber, Thai basil, pickled greens, and half a hard boil egg each To serve, place 3-4 bunches of noodles in each bowl, pour over the curry sauce and add the bean sprouts, cabbage, cucumber, Thai basil, pickled greens, and half a hard boil egg each"
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Sweet and sour fried chrysanthemum potatoes recipe
To make the chrysanthemum-shaped potatoes, firstly cut the potatoes into cuboid shapes of 3.7cm(w) x 3.7cm(l) x 4.9cm(h)/1.46in(w) x 1.46in(l) x 1.93in(h). While cutting the rest of the potatoes make sure the cut potatoes are fully submerged in cold, salted water. Once the potatoes are cut into cubes, next take one potato cube and place it onto a chopping board, with the height of the potato standing up. Cut slices of 2mm thick all along the length of the potato, making sure not to cut all the way through, leaving at least a 3mm base uncut. To help, you can use two chopsticks either side of the potato as a guide having them sandwich the potato. Once you hit the chopstick it will prevent you from cutting all the way through the potato.Now turn the potato 90 degrees and slice the potato the same way again. After this the potato should have a lattice pattern.Once the potatoes are cut, submerge them again in cold, salted water to allow any excess starch to be removed as well as preventing it from browning. Let the potatoes soak while the sauce is being prepared.To make the sauce, combine the white vinegar, sugar, ketchup, Worcestershire sauce, lemon juice and tangeribe peel together in a saucepan. Put the pan over a medium-high heat and bring to a boil. Lower the temperature and reduce the sauce until there is a change in consistency – it should be slightly thicker.You can also control the consistency of the sauce by using a cornstarch slurry. Cornstarch slurry consists of equal amounts of cornstarch to equal amounts of cold water, stir the mixture together until there are no more lumps left.If using the cornstarch slurry, slowly pour a little bit of slurry mixture into the sweet and sour sauce, making sure to stir well after adding each time. Remember you can always add more, but it’s very difficult to take out.Once the sauce is to your liking, you can remove it from the heat as set aside while you prepare to fry the chrysanthemum-shaped potatoes.Heat a deep fat fryer to 190C. If you don’t have a fryer, in a large saucepan add some neutral oil and heat it to 190C using a temperature thermometer. CAUTION: Hot oil can be dangerous. Do not leave unattended.For the chrysanthemum-shaped potatoes, drain them from the water and pat dry with a clean kitchen towel or some kitchen paper. Put the potato starch in a bowl. Toss the potatoes into bowl, making sure you get into every part of the potato, especially where all the cuts have been made. Shake off any excess.Slowly lower the potato into the hot oil in a basket or a slotted spoon to allow the lattice pattern to open, making it look like a flower. Fry until cooked through and golden-brown. Once cooked, place the potato on a draining tray to let the excess oil drip out of the potato.Now take the sweet and sour sauce and place it back on the heat just to heat it up. Once the sauce is heated, take 3 chrysanthemum-shaped potatoes and place them on a serving dish, and pour over the sweet and sour sauce (as much as you wish). Repeat this with all the potatoes. Garnish with some bell peppers along the edge of the plate. To make the chrysanthemum-shaped potatoes, firstly cut the potatoes into cuboid shapes of 3.7cm(w) x 3.7cm(l) x 4.9cm(h)/1.46in(w) x 1.46in(l) x 1.93in(h). While cutting the rest of the potatoes make sure the cut potatoes are fully submerged in cold, salted water. To make the chrysanthemum-shaped potatoes, firstly cut the potatoes into cuboid shapes of 3.7cm(w) x 3.7cm(l) x 4.9cm(h)/1.46in(w) x 1.46in(l) x 1.93in(h). While cutting the rest of the potatoes make sure the cut potatoes are fully submerged in cold, salted water. Once the potatoes are cut into cubes, next take one potato cube and place it onto a chopping board, with the height of the potato standing up. Cut slices of 2mm thick all along the length of the potato, making sure not to cut all the way through, leaving at least a 3mm base uncut. To help, you can use two chopsticks either side of the potato as a guide having them sandwich the potato. Once you hit the chopstick it will prevent you from cutting all the way through the potato. Once the potatoes are cut into cubes, next take one potato cube and place it onto a chopping board, with the height of the potato standing up. Cut slices of 2mm thick all along the length of the potato, making sure not to cut all the way through, leaving at least a 3mm base uncut. To help, you can use two chopsticks either side of the potato as a guide having them sandwich the potato. Once you hit the chopstick it will prevent you from cutting all the way through the potato. Now turn the potato 90 degrees and slice the potato the same way again. After this the potato should have a lattice pattern. Now turn the potato 90 degrees and slice the potato the same way again. After this the potato should have a lattice pattern. Once the potatoes are cut, submerge them again in cold, salted water to allow any excess starch to be removed as well as preventing it from browning. Let the potatoes soak while the sauce is being prepared. Once the potatoes are cut, submerge them again in cold, salted water to allow any excess starch to be removed as well as preventing it from browning. Let the potatoes soak while the sauce is being prepared. To make the sauce, combine the white vinegar, sugar, ketchup, Worcestershire sauce, lemon juice and tangeribe peel together in a saucepan. Put the pan over a medium-high heat and bring to a boil. To make the sauce, combine the white vinegar, sugar, ketchup, Worcestershire sauce, lemon juice and tangeribe peel together in a saucepan. Put the pan over a medium-high heat and bring to a boil. Lower the temperature and reduce the sauce until there is a change in consistency – it should be slightly thicker. Lower the temperature and reduce the sauce until there is a change in consistency – it should be slightly thicker. You can also control the consistency of the sauce by using a cornstarch slurry. Cornstarch slurry consists of equal amounts of cornstarch to equal amounts of cold water, stir the mixture together until there are no more lumps left. You can also control the consistency of the sauce by using a cornstarch slurry. Cornstarch slurry consists of equal amounts of cornstarch to equal amounts of cold water, stir the mixture together until there are no more lumps left. If using the cornstarch slurry, slowly pour a little bit of slurry mixture into the sweet and sour sauce, making sure to stir well after adding each time. Remember you can always add more, but it’s very difficult to take out. If using the cornstarch slurry, slowly pour a little bit of slurry mixture into the sweet and sour sauce, making sure to stir well after adding each time. Remember you can always add more, but it’s very difficult to take out. Once the sauce is to your liking, you can remove it from the heat as set aside while you prepare to fry the chrysanthemum-shaped potatoes. Once the sauce is to your liking, you can remove it from the heat as set aside while you prepare to fry the chrysanthemum-shaped potatoes. Heat a deep fat fryer to 190C. If you don’t have a fryer, in a large saucepan add some neutral oil and heat it to 190C using a temperature thermometer. CAUTION: Hot oil can be dangerous. Do not leave unattended. Heat a deep fat fryer to 190C. If you don’t have a fryer, in a large saucepan add some neutral oil and heat it to 190C using a temperature thermometer. CAUTION: Hot oil can be dangerous. Do not leave unattended. For the chrysanthemum-shaped potatoes, drain them from the water and pat dry with a clean kitchen towel or some kitchen paper. For the chrysanthemum-shaped potatoes, drain them from the water and pat dry with a clean kitchen towel or some kitchen paper. Put the potato starch in a bowl. Toss the potatoes into bowl, making sure you get into every part of the potato, especially where all the cuts have been made. Shake off any excess. Put the potato starch in a bowl. Toss the potatoes into bowl, making sure you get into every part of the potato, especially where all the cuts have been made. Shake off any excess. Slowly lower the potato into the hot oil in a basket or a slotted spoon to allow the lattice pattern to open, making it look like a flower. Fry until cooked through and golden-brown. Once cooked, place the potato on a draining tray to let the excess oil drip out of the potato. Slowly lower the potato into the hot oil in a basket or a slotted spoon to allow the lattice pattern to open, making it look like a flower. Fry until cooked through and golden-brown. Once cooked, place the potato on a draining tray to let the excess oil drip out of the potato. Now take the sweet and sour sauce and place it back on the heat just to heat it up. Once the sauce is heated, take 3 chrysanthemum-shaped potatoes and place them on a serving dish, and pour over the sweet and sour sauce (as much as you wish). Repeat this with all the potatoes. Now take the sweet and sour sauce and place it back on the heat just to heat it up. Once the sauce is heated, take 3 chrysanthemum-shaped potatoes and place them on a serving dish, and pour over the sweet and sour sauce (as much as you wish). Repeat this with all the potatoes. Garnish with some bell peppers along the edge of the plate. Garnish with some bell peppers along the edge of the plate.
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"title": "Sweet and sour fried chrysanthemum potatoes recipe",
"content": "To make the chrysanthemum-shaped potatoes, firstly cut the potatoes into cuboid shapes of 3.7cm(w) x 3.7cm(l) x 4.9cm(h)/1.46in(w) x 1.46in(l) x 1.93in(h). While cutting the rest of the potatoes make sure the cut potatoes are fully submerged in cold, salted water. Once the potatoes are cut into cubes, next take one potato cube and place it onto a chopping board, with the height of the potato standing up. Cut slices of 2mm thick all along the length of the potato, making sure not to cut all the way through, leaving at least a 3mm base uncut. To help, you can use two chopsticks either side of the potato as a guide having them sandwich the potato. Once you hit the chopstick it will prevent you from cutting all the way through the potato.Now turn the potato 90 degrees and slice the potato the same way again. After this the potato should have a lattice pattern.Once the potatoes are cut, submerge them again in cold, salted water to allow any excess starch to be removed as well as preventing it from browning. Let the potatoes soak while the sauce is being prepared.To make the sauce, combine the white vinegar, sugar, ketchup, Worcestershire sauce, lemon juice and tangeribe peel together in a saucepan. Put the pan over a medium-high heat and bring to a boil. Lower the temperature and reduce the sauce until there is a change in consistency – it should be slightly thicker.You can also control the consistency of the sauce by using a cornstarch slurry. Cornstarch slurry consists of equal amounts of cornstarch to equal amounts of cold water, stir the mixture together until there are no more lumps left.If using the cornstarch slurry, slowly pour a little bit of slurry mixture into the sweet and sour sauce, making sure to stir well after adding each time. Remember you can always add more, but it’s very difficult to take out.Once the sauce is to your liking, you can remove it from the heat as set aside while you prepare to fry the chrysanthemum-shaped potatoes.Heat a deep fat fryer to 190C. If you don’t have a fryer, in a large saucepan add some neutral oil and heat it to 190C using a temperature thermometer. CAUTION: Hot oil can be dangerous. Do not leave unattended.For the chrysanthemum-shaped potatoes, drain them from the water and pat dry with a clean kitchen towel or some kitchen paper. Put the potato starch in a bowl. Toss the potatoes into bowl, making sure you get into every part of the potato, especially where all the cuts have been made. Shake off any excess.Slowly lower the potato into the hot oil in a basket or a slotted spoon to allow the lattice pattern to open, making it look like a flower. Fry until cooked through and golden-brown. Once cooked, place the potato on a draining tray to let the excess oil drip out of the potato.Now take the sweet and sour sauce and place it back on the heat just to heat it up. Once the sauce is heated, take 3 chrysanthemum-shaped potatoes and place them on a serving dish, and pour over the sweet and sour sauce (as much as you wish). Repeat this with all the potatoes. Garnish with some bell peppers along the edge of the plate. To make the chrysanthemum-shaped potatoes, firstly cut the potatoes into cuboid shapes of 3.7cm(w) x 3.7cm(l) x 4.9cm(h)/1.46in(w) x 1.46in(l) x 1.93in(h). While cutting the rest of the potatoes make sure the cut potatoes are fully submerged in cold, salted water. To make the chrysanthemum-shaped potatoes, firstly cut the potatoes into cuboid shapes of 3.7cm(w) x 3.7cm(l) x 4.9cm(h)/1.46in(w) x 1.46in(l) x 1.93in(h). While cutting the rest of the potatoes make sure the cut potatoes are fully submerged in cold, salted water. Once the potatoes are cut into cubes, next take one potato cube and place it onto a chopping board, with the height of the potato standing up. Cut slices of 2mm thick all along the length of the potato, making sure not to cut all the way through, leaving at least a 3mm base uncut. To help, you can use two chopsticks either side of the potato as a guide having them sandwich the potato. Once you hit the chopstick it will prevent you from cutting all the way through the potato. Once the potatoes are cut into cubes, next take one potato cube and place it onto a chopping board, with the height of the potato standing up. Cut slices of 2mm thick all along the length of the potato, making sure not to cut all the way through, leaving at least a 3mm base uncut. To help, you can use two chopsticks either side of the potato as a guide having them sandwich the potato. Once you hit the chopstick it will prevent you from cutting all the way through the potato. Now turn the potato 90 degrees and slice the potato the same way again. After this the potato should have a lattice pattern. Now turn the potato 90 degrees and slice the potato the same way again. After this the potato should have a lattice pattern. Once the potatoes are cut, submerge them again in cold, salted water to allow any excess starch to be removed as well as preventing it from browning. Let the potatoes soak while the sauce is being prepared. Once the potatoes are cut, submerge them again in cold, salted water to allow any excess starch to be removed as well as preventing it from browning. Let the potatoes soak while the sauce is being prepared. To make the sauce, combine the white vinegar, sugar, ketchup, Worcestershire sauce, lemon juice and tangeribe peel together in a saucepan. Put the pan over a medium-high heat and bring to a boil. To make the sauce, combine the white vinegar, sugar, ketchup, Worcestershire sauce, lemon juice and tangeribe peel together in a saucepan. Put the pan over a medium-high heat and bring to a boil. Lower the temperature and reduce the sauce until there is a change in consistency – it should be slightly thicker. Lower the temperature and reduce the sauce until there is a change in consistency – it should be slightly thicker. You can also control the consistency of the sauce by using a cornstarch slurry. Cornstarch slurry consists of equal amounts of cornstarch to equal amounts of cold water, stir the mixture together until there are no more lumps left. You can also control the consistency of the sauce by using a cornstarch slurry. Cornstarch slurry consists of equal amounts of cornstarch to equal amounts of cold water, stir the mixture together until there are no more lumps left. If using the cornstarch slurry, slowly pour a little bit of slurry mixture into the sweet and sour sauce, making sure to stir well after adding each time. Remember you can always add more, but it’s very difficult to take out. If using the cornstarch slurry, slowly pour a little bit of slurry mixture into the sweet and sour sauce, making sure to stir well after adding each time. Remember you can always add more, but it’s very difficult to take out. Once the sauce is to your liking, you can remove it from the heat as set aside while you prepare to fry the chrysanthemum-shaped potatoes. Once the sauce is to your liking, you can remove it from the heat as set aside while you prepare to fry the chrysanthemum-shaped potatoes. Heat a deep fat fryer to 190C. If you don’t have a fryer, in a large saucepan add some neutral oil and heat it to 190C using a temperature thermometer. CAUTION: Hot oil can be dangerous. Do not leave unattended. Heat a deep fat fryer to 190C. If you don’t have a fryer, in a large saucepan add some neutral oil and heat it to 190C using a temperature thermometer. CAUTION: Hot oil can be dangerous. Do not leave unattended. For the chrysanthemum-shaped potatoes, drain them from the water and pat dry with a clean kitchen towel or some kitchen paper. For the chrysanthemum-shaped potatoes, drain them from the water and pat dry with a clean kitchen towel or some kitchen paper. Put the potato starch in a bowl. Toss the potatoes into bowl, making sure you get into every part of the potato, especially where all the cuts have been made. Shake off any excess. Put the potato starch in a bowl. Toss the potatoes into bowl, making sure you get into every part of the potato, especially where all the cuts have been made. Shake off any excess. Slowly lower the potato into the hot oil in a basket or a slotted spoon to allow the lattice pattern to open, making it look like a flower. Fry until cooked through and golden-brown. Once cooked, place the potato on a draining tray to let the excess oil drip out of the potato. Slowly lower the potato into the hot oil in a basket or a slotted spoon to allow the lattice pattern to open, making it look like a flower. Fry until cooked through and golden-brown. Once cooked, place the potato on a draining tray to let the excess oil drip out of the potato. Now take the sweet and sour sauce and place it back on the heat just to heat it up. Once the sauce is heated, take 3 chrysanthemum-shaped potatoes and place them on a serving dish, and pour over the sweet and sour sauce (as much as you wish). Repeat this with all the potatoes. Now take the sweet and sour sauce and place it back on the heat just to heat it up. Once the sauce is heated, take 3 chrysanthemum-shaped potatoes and place them on a serving dish, and pour over the sweet and sour sauce (as much as you wish). Repeat this with all the potatoes. Garnish with some bell peppers along the edge of the plate. Garnish with some bell peppers along the edge of the plate."
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Chirashi with miso salmon recipe
To make the mushrooms, fry them in a dry pan on low for 5–7 minutes until cooked through.Add the shoyu, mirin and sake to the mushrooms and simmer for a few minutes. Leave to cool, then put into a clean airtight container. Keep in the fridge and leave for at least a few hours, but ideally overnight.To make the pickled lotus root, dissolve the vinegar, sugar and salt in a saucepan over a medium heat. Add the lotus root and beetroot peelings, then bring to a low simmer for 2–3 minutes. Take off the heat, allow to cool and then transfer into a clean airtight container. Keep in the fridge and best to eat after overnight. To make the rice seasoning, dissolve the sugar and salt in the vinegar over a low heat. Set aside. To make the rice, steam the rice with 300ml/10fl oz water in a lidded saucepan or rice cooker using the packet instructions. Once cooked, decant into a large bowl and season with the vinegar mixture while simultaneously fanning it to cool it down.Once it cools slightly, add the edamame and pickled mushrooms to the rice. Continue to mix gently.To make the miso salmon, mix the miso, mirin, shoyu and toasted sesame oil in a bowl. Then marinate the fish, using cling film to compact it to maximise surface area. Marinate the fish for 2–3 hours in the fridge.Once marinated, gently remove the residual marinade and transfer to a baking tray. Preheat the oven to 200C/180C Fan/Gas 6 and bake for 15–20 minutes depending on size of fillet. To make the omelette, crack the eggs into a bowl and whisk together. Heat a non-stick frying pan on a low-medium heat and pour in the whisked egg. Cook undisturbed for 3–4 minutes and, once firm to the touch, flip and cook for another 1–2 minutes. If you struggle to flip the egg, continue cooking it until it releases from the pan more easily. Move the cooked omelette onto a chopping board and let it cool slightly, before slices into thin pieces. To serve, place the rice onto a large serving platter or into individual bowls. Add a generous sprinkling of the pickled lotus root, pickled mushrooms, omelette, edamame, perilla leaves, chives, and lastly the nori. To make the mushrooms, fry them in a dry pan on low for 5–7 minutes until cooked through. To make the mushrooms, fry them in a dry pan on low for 5–7 minutes until cooked through. Add the shoyu, mirin and sake to the mushrooms and simmer for a few minutes. Leave to cool, then put into a clean airtight container. Keep in the fridge and leave for at least a few hours, but ideally overnight. Add the shoyu, mirin and sake to the mushrooms and simmer for a few minutes. Leave to cool, then put into a clean airtight container. Keep in the fridge and leave for at least a few hours, but ideally overnight. To make the pickled lotus root, dissolve the vinegar, sugar and salt in a saucepan over a medium heat. Add the lotus root and beetroot peelings, then bring to a low simmer for 2–3 minutes. Take off the heat, allow to cool and then transfer into a clean airtight container. Keep in the fridge and best to eat after overnight. To make the pickled lotus root, dissolve the vinegar, sugar and salt in a saucepan over a medium heat. Add the lotus root and beetroot peelings, then bring to a low simmer for 2–3 minutes. Take off the heat, allow to cool and then transfer into a clean airtight container. Keep in the fridge and best to eat after overnight. To make the rice seasoning, dissolve the sugar and salt in the vinegar over a low heat. Set aside. To make the rice seasoning, dissolve the sugar and salt in the vinegar over a low heat. Set aside. To make the rice, steam the rice with 300ml/10fl oz water in a lidded saucepan or rice cooker using the packet instructions. Once cooked, decant into a large bowl and season with the vinegar mixture while simultaneously fanning it to cool it down. To make the rice, steam the rice with 300ml/10fl oz water in a lidded saucepan or rice cooker using the packet instructions. Once cooked, decant into a large bowl and season with the vinegar mixture while simultaneously fanning it to cool it down. Once it cools slightly, add the edamame and pickled mushrooms to the rice. Continue to mix gently. Once it cools slightly, add the edamame and pickled mushrooms to the rice. Continue to mix gently. To make the miso salmon, mix the miso, mirin, shoyu and toasted sesame oil in a bowl. Then marinate the fish, using cling film to compact it to maximise surface area. Marinate the fish for 2–3 hours in the fridge. To make the miso salmon, mix the miso, mirin, shoyu and toasted sesame oil in a bowl. Then marinate the fish, using cling film to compact it to maximise surface area. Marinate the fish for 2–3 hours in the fridge. Once marinated, gently remove the residual marinade and transfer to a baking tray. Preheat the oven to 200C/180C Fan/Gas 6 and bake for 15–20 minutes depending on size of fillet. Once marinated, gently remove the residual marinade and transfer to a baking tray. Preheat the oven to 200C/180C Fan/Gas 6 and bake for 15–20 minutes depending on size of fillet. To make the omelette, crack the eggs into a bowl and whisk together. To make the omelette, crack the eggs into a bowl and whisk together. Heat a non-stick frying pan on a low-medium heat and pour in the whisked egg. Cook undisturbed for 3–4 minutes and, once firm to the touch, flip and cook for another 1–2 minutes. If you struggle to flip the egg, continue cooking it until it releases from the pan more easily. Move the cooked omelette onto a chopping board and let it cool slightly, before slices into thin pieces. Heat a non-stick frying pan on a low-medium heat and pour in the whisked egg. Cook undisturbed for 3–4 minutes and, once firm to the touch, flip and cook for another 1–2 minutes. If you struggle to flip the egg, continue cooking it until it releases from the pan more easily. Move the cooked omelette onto a chopping board and let it cool slightly, before slices into thin pieces. To serve, place the rice onto a large serving platter or into individual bowls. Add a generous sprinkling of the pickled lotus root, pickled mushrooms, omelette, edamame, perilla leaves, chives, and lastly the nori. To serve, place the rice onto a large serving platter or into individual bowls. Add a generous sprinkling of the pickled lotus root, pickled mushrooms, omelette, edamame, perilla leaves, chives, and lastly the nori.
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"title": "Chirashi with miso salmon recipe",
"content": "To make the mushrooms, fry them in a dry pan on low for 5–7 minutes until cooked through.Add the shoyu, mirin and sake to the mushrooms and simmer for a few minutes. Leave to cool, then put into a clean airtight container. Keep in the fridge and leave for at least a few hours, but ideally overnight.To make the pickled lotus root, dissolve the vinegar, sugar and salt in a saucepan over a medium heat. Add the lotus root and beetroot peelings, then bring to a low simmer for 2–3 minutes. Take off the heat, allow to cool and then transfer into a clean airtight container. Keep in the fridge and best to eat after overnight. To make the rice seasoning, dissolve the sugar and salt in the vinegar over a low heat. Set aside. To make the rice, steam the rice with 300ml/10fl oz water in a lidded saucepan or rice cooker using the packet instructions. Once cooked, decant into a large bowl and season with the vinegar mixture while simultaneously fanning it to cool it down.Once it cools slightly, add the edamame and pickled mushrooms to the rice. Continue to mix gently.To make the miso salmon, mix the miso, mirin, shoyu and toasted sesame oil in a bowl. Then marinate the fish, using cling film to compact it to maximise surface area. Marinate the fish for 2–3 hours in the fridge.Once marinated, gently remove the residual marinade and transfer to a baking tray. Preheat the oven to 200C/180C Fan/Gas 6 and bake for 15–20 minutes depending on size of fillet. To make the omelette, crack the eggs into a bowl and whisk together. Heat a non-stick frying pan on a low-medium heat and pour in the whisked egg. Cook undisturbed for 3–4 minutes and, once firm to the touch, flip and cook for another 1–2 minutes. If you struggle to flip the egg, continue cooking it until it releases from the pan more easily. Move the cooked omelette onto a chopping board and let it cool slightly, before slices into thin pieces. To serve, place the rice onto a large serving platter or into individual bowls. Add a generous sprinkling of the pickled lotus root, pickled mushrooms, omelette, edamame, perilla leaves, chives, and lastly the nori. To make the mushrooms, fry them in a dry pan on low for 5–7 minutes until cooked through. To make the mushrooms, fry them in a dry pan on low for 5–7 minutes until cooked through. Add the shoyu, mirin and sake to the mushrooms and simmer for a few minutes. Leave to cool, then put into a clean airtight container. Keep in the fridge and leave for at least a few hours, but ideally overnight. Add the shoyu, mirin and sake to the mushrooms and simmer for a few minutes. Leave to cool, then put into a clean airtight container. Keep in the fridge and leave for at least a few hours, but ideally overnight. To make the pickled lotus root, dissolve the vinegar, sugar and salt in a saucepan over a medium heat. Add the lotus root and beetroot peelings, then bring to a low simmer for 2–3 minutes. Take off the heat, allow to cool and then transfer into a clean airtight container. Keep in the fridge and best to eat after overnight. To make the pickled lotus root, dissolve the vinegar, sugar and salt in a saucepan over a medium heat. Add the lotus root and beetroot peelings, then bring to a low simmer for 2–3 minutes. Take off the heat, allow to cool and then transfer into a clean airtight container. Keep in the fridge and best to eat after overnight. To make the rice seasoning, dissolve the sugar and salt in the vinegar over a low heat. Set aside. To make the rice seasoning, dissolve the sugar and salt in the vinegar over a low heat. Set aside. To make the rice, steam the rice with 300ml/10fl oz water in a lidded saucepan or rice cooker using the packet instructions. Once cooked, decant into a large bowl and season with the vinegar mixture while simultaneously fanning it to cool it down. To make the rice, steam the rice with 300ml/10fl oz water in a lidded saucepan or rice cooker using the packet instructions. Once cooked, decant into a large bowl and season with the vinegar mixture while simultaneously fanning it to cool it down. Once it cools slightly, add the edamame and pickled mushrooms to the rice. Continue to mix gently. Once it cools slightly, add the edamame and pickled mushrooms to the rice. Continue to mix gently. To make the miso salmon, mix the miso, mirin, shoyu and toasted sesame oil in a bowl. Then marinate the fish, using cling film to compact it to maximise surface area. Marinate the fish for 2–3 hours in the fridge. To make the miso salmon, mix the miso, mirin, shoyu and toasted sesame oil in a bowl. Then marinate the fish, using cling film to compact it to maximise surface area. Marinate the fish for 2–3 hours in the fridge. Once marinated, gently remove the residual marinade and transfer to a baking tray. Preheat the oven to 200C/180C Fan/Gas 6 and bake for 15–20 minutes depending on size of fillet. Once marinated, gently remove the residual marinade and transfer to a baking tray. Preheat the oven to 200C/180C Fan/Gas 6 and bake for 15–20 minutes depending on size of fillet. To make the omelette, crack the eggs into a bowl and whisk together. To make the omelette, crack the eggs into a bowl and whisk together. Heat a non-stick frying pan on a low-medium heat and pour in the whisked egg. Cook undisturbed for 3–4 minutes and, once firm to the touch, flip and cook for another 1–2 minutes. If you struggle to flip the egg, continue cooking it until it releases from the pan more easily. Move the cooked omelette onto a chopping board and let it cool slightly, before slices into thin pieces. Heat a non-stick frying pan on a low-medium heat and pour in the whisked egg. Cook undisturbed for 3–4 minutes and, once firm to the touch, flip and cook for another 1–2 minutes. If you struggle to flip the egg, continue cooking it until it releases from the pan more easily. Move the cooked omelette onto a chopping board and let it cool slightly, before slices into thin pieces. To serve, place the rice onto a large serving platter or into individual bowls. Add a generous sprinkling of the pickled lotus root, pickled mushrooms, omelette, edamame, perilla leaves, chives, and lastly the nori. To serve, place the rice onto a large serving platter or into individual bowls. Add a generous sprinkling of the pickled lotus root, pickled mushrooms, omelette, edamame, perilla leaves, chives, and lastly the nori."
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Keralan prawn curry recipe
An average of 4.7 out of 5 stars from 137 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/keralan_prawn_curry_45390_16x9.jpg This no-faff curry is a wonder – simply tip the ingredients into a tin, roast and voilà! An aromatic prawn curry with no effort required. 220g/7¾oz cherry tomatoes on the vine, halved1 green pepper, finely sliced1 onion, roughly sliced2cm/¾in fresh root ginger, peeled and grated2 garlic cloves, chopped2 tsp mustard seeds1 tsp freshly ground black pepper1 tsp ground coriander1 heaped tsp ground cumin½ tsp turmeric1 tsp chilli powderfew curry leaves (optional)1 tsp sea salt, plus extra if needed1 tbsp vegetable oil400g tin coconut milk300–350g/10½–12oz raw king prawns100g/3½oz spinach, roughly chopped1 lime, juice only 220g/7¾oz cherry tomatoes on the vine, halved 1 green pepper, finely sliced 1 onion, roughly sliced 2cm/¾in fresh root ginger, peeled and grated 2 garlic cloves, chopped 2 tsp mustard seeds 1 tsp freshly ground black pepper 1 tsp ground coriander 1 heaped tsp ground cumin ½ tsp turmeric 1 tsp chilli powder few curry leaves (optional) 1 tsp sea salt, plus extra if needed 1 tbsp vegetable oil 400g tin coconut milk 300–350g/10½–12oz raw king prawns 100g/3½oz spinach, roughly chopped 1 lime, juice only handful fresh coriander, roughly chopped1 red chilli, finely chopped200g/7oz basmati rice, rinsed and drained well handful fresh coriander, roughly chopped 1 red chilli, finely chopped 200g/7oz basmati rice, rinsed and drained well Method To make the curry, preheat the oven to 200C/180C Fan/Gas 6.Tip the tomatoes on the vines, the green pepper, onion, ginger, garlic, spices, curry leaves (if using), salt and oil into a roasting tin and mix really well to coat everything evenly. Roast for 15–20 minutes (if your oven runs hot and things start to char, rescue them after 15).Fish out the vines, squash down the tomatoes, add the coconut milk, prawns and spinach and return to the oven for 9–10 minutes, or until the prawns are pink and just cooked through.Meanwhile, make the rice. Place the rice and 400ml/14fl oz boiling water in a large glass microwave-safe bowl. Cover with a microwave-safe plate that neatly covers the top of the bowl to act as a lid. Microwave on medium power (800W) for 11 minutes. Leave to stand for 10 minutes. Taste and season the curry with the lime juice and more salt if needed. Scatter over the coriander and chilli and serve with the rice alongside. To make the curry, preheat the oven to 200C/180C Fan/Gas 6. To make the curry, preheat the oven to 200C/180C Fan/Gas 6. Tip the tomatoes on the vines, the green pepper, onion, ginger, garlic, spices, curry leaves (if using), salt and oil into a roasting tin and mix really well to coat everything evenly. Roast for 15–20 minutes (if your oven runs hot and things start to char, rescue them after 15). Tip the tomatoes on the vines, the green pepper, onion, ginger, garlic, spices, curry leaves (if using), salt and oil into a roasting tin and mix really well to coat everything evenly. Roast for 15–20 minutes (if your oven runs hot and things start to char, rescue them after 15). Fish out the vines, squash down the tomatoes, add the coconut milk, prawns and spinach and return to the oven for 9–10 minutes, or until the prawns are pink and just cooked through. Fish out the vines, squash down the tomatoes, add the coconut milk, prawns and spinach and return to the oven for 9–10 minutes, or until the prawns are pink and just cooked through. Meanwhile, make the rice. Place the rice and 400ml/14fl oz boiling water in a large glass microwave-safe bowl. Cover with a microwave-safe plate that neatly covers the top of the bowl to act as a lid. Microwave on medium power (800W) for 11 minutes. Leave to stand for 10 minutes. Meanwhile, make the rice. Place the rice and 400ml/14fl oz boiling water in a large glass microwave-safe bowl. Cover with a microwave-safe plate that neatly covers the top of the bowl to act as a lid. Microwave on medium power (800W) for 11 minutes. Leave to stand for 10 minutes. Taste and season the curry with the lime juice and more salt if needed. Scatter over the coriander and chilli and serve with the rice alongside. Taste and season the curry with the lime juice and more salt if needed. Scatter over the coriander and chilli and serve with the rice alongside. Recipe tips If you prefer a thicker curry, use half the amount of coconut milk or a 200g tin of coconut cream instead. (Don’t make the mistake I have in the past and buy a cardboard packet of creamed coconut – it’s useful only as a cosh or doorstop!)
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"title": "Keralan prawn curry recipe",
"content": "An average of 4.7 out of 5 stars from 137 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/keralan_prawn_curry_45390_16x9.jpg This no-faff curry is a wonder – simply tip the ingredients into a tin, roast and voilà! An aromatic prawn curry with no effort required. 220g/7¾oz cherry tomatoes on the vine, halved1 green pepper, finely sliced1 onion, roughly sliced2cm/¾in fresh root ginger, peeled and grated2 garlic cloves, chopped2 tsp mustard seeds1 tsp freshly ground black pepper1 tsp ground coriander1 heaped tsp ground cumin½ tsp turmeric1 tsp chilli powderfew curry leaves (optional)1 tsp sea salt, plus extra if needed1 tbsp vegetable oil400g tin coconut milk300–350g/10½–12oz raw king prawns100g/3½oz spinach, roughly chopped1 lime, juice only 220g/7¾oz cherry tomatoes on the vine, halved 1 green pepper, finely sliced 1 onion, roughly sliced 2cm/¾in fresh root ginger, peeled and grated 2 garlic cloves, chopped 2 tsp mustard seeds 1 tsp freshly ground black pepper 1 tsp ground coriander 1 heaped tsp ground cumin ½ tsp turmeric 1 tsp chilli powder few curry leaves (optional) 1 tsp sea salt, plus extra if needed 1 tbsp vegetable oil 400g tin coconut milk 300–350g/10½–12oz raw king prawns 100g/3½oz spinach, roughly chopped 1 lime, juice only handful fresh coriander, roughly chopped1 red chilli, finely chopped200g/7oz basmati rice, rinsed and drained well handful fresh coriander, roughly chopped 1 red chilli, finely chopped 200g/7oz basmati rice, rinsed and drained well Method To make the curry, preheat the oven to 200C/180C Fan/Gas 6.Tip the tomatoes on the vines, the green pepper, onion, ginger, garlic, spices, curry leaves (if using), salt and oil into a roasting tin and mix really well to coat everything evenly. Roast for 15–20 minutes (if your oven runs hot and things start to char, rescue them after 15).Fish out the vines, squash down the tomatoes, add the coconut milk, prawns and spinach and return to the oven for 9–10 minutes, or until the prawns are pink and just cooked through.Meanwhile, make the rice. Place the rice and 400ml/14fl oz boiling water in a large glass microwave-safe bowl. Cover with a microwave-safe plate that neatly covers the top of the bowl to act as a lid. Microwave on medium power (800W) for 11 minutes. Leave to stand for 10 minutes. Taste and season the curry with the lime juice and more salt if needed. Scatter over the coriander and chilli and serve with the rice alongside. To make the curry, preheat the oven to 200C/180C Fan/Gas 6. To make the curry, preheat the oven to 200C/180C Fan/Gas 6. Tip the tomatoes on the vines, the green pepper, onion, ginger, garlic, spices, curry leaves (if using), salt and oil into a roasting tin and mix really well to coat everything evenly. Roast for 15–20 minutes (if your oven runs hot and things start to char, rescue them after 15). Tip the tomatoes on the vines, the green pepper, onion, ginger, garlic, spices, curry leaves (if using), salt and oil into a roasting tin and mix really well to coat everything evenly. Roast for 15–20 minutes (if your oven runs hot and things start to char, rescue them after 15). Fish out the vines, squash down the tomatoes, add the coconut milk, prawns and spinach and return to the oven for 9–10 minutes, or until the prawns are pink and just cooked through. Fish out the vines, squash down the tomatoes, add the coconut milk, prawns and spinach and return to the oven for 9–10 minutes, or until the prawns are pink and just cooked through. Meanwhile, make the rice. Place the rice and 400ml/14fl oz boiling water in a large glass microwave-safe bowl. Cover with a microwave-safe plate that neatly covers the top of the bowl to act as a lid. Microwave on medium power (800W) for 11 minutes. Leave to stand for 10 minutes. Meanwhile, make the rice. Place the rice and 400ml/14fl oz boiling water in a large glass microwave-safe bowl. Cover with a microwave-safe plate that neatly covers the top of the bowl to act as a lid. Microwave on medium power (800W) for 11 minutes. Leave to stand for 10 minutes. Taste and season the curry with the lime juice and more salt if needed. Scatter over the coriander and chilli and serve with the rice alongside. Taste and season the curry with the lime juice and more salt if needed. Scatter over the coriander and chilli and serve with the rice alongside. Recipe tips If you prefer a thicker curry, use half the amount of coconut milk or a 200g tin of coconut cream instead. (Don’t make the mistake I have in the past and buy a cardboard packet of creamed coconut – it’s useful only as a cosh or doorstop!)"
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ea48ac4623d4e7a99c4667e431ac04250a60a59ff0676482699f0708114db69d
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Leftover chicken curry recipe
An average of 4.6 out of 5 stars from 65 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/roast_chicken_coconut_55460_16x9.jpg Celebrating the flavours of South India, this recipe for leftover chicken curry is infused with coconut and spices. A perfect way to use up leftovers! Each serving provides 460 kcal, 40g protein, 7g carbohydrates (of which 5g sugars), 30g fat (of which 16.5g saturates), 1g fibre and 0.7g salt. 2 tsp fennel seeds2 tsp black peppercorns3 tbsp vegetable oil100g/3½oz onions, finely chopped (about 1 medium onion)5 curry leaves2 green bird’s-eye chillies, cut in half lengthways4 garlic cloves, finely chopped100g/3½oz tomatoes, chopped1 tsp ground turmeric 500g/1lb 2oz leftover roast chicken, shredded400ml tin coconut milk1 tsp caster sugar½ lime, juice onlysalt 2 tsp fennel seeds 2 tsp black peppercorns 3 tbsp vegetable oil 100g/3½oz onions, finely chopped (about 1 medium onion) 5 curry leaves 2 green bird’s-eye chillies, cut in half lengthways 4 garlic cloves, finely chopped 100g/3½oz tomatoes, chopped 1 tsp ground turmeric 500g/1lb 2oz leftover roast chicken, shredded 400ml tin coconut milk 1 tsp caster sugar ½ lime, juice only salt Method In a pestle and mortar, grind the fennel seeds and black peppercorns to a coarse powder and set aside.Heat the oil in a heavy-bottomed saucepan over a medium heat. Add the onions and fry for 6–7 minutes. Add the curry leaves and green chillies and fry, stirring, for a few seconds. Stir in the garlic, fry for a minute then add the tomatoes and cook for 5 minutes. Stir well, making sure they don’t stick to the bottom of the pan. Add the turmeric, ground fennel and peppercorns and stir well. Pour in 200ml/7fl oz water, bring to the boil and simmer on a low heat for 1 minute.Add the chicken and season with salt. Stir in the coconut milk and simmer for 4–5 minutes. Add the sugar and lime juice, stir well and garnish with the coriander. Serve with basmati rice. In a pestle and mortar, grind the fennel seeds and black peppercorns to a coarse powder and set aside. In a pestle and mortar, grind the fennel seeds and black peppercorns to a coarse powder and set aside. Heat the oil in a heavy-bottomed saucepan over a medium heat. Add the onions and fry for 6–7 minutes. Add the curry leaves and green chillies and fry, stirring, for a few seconds. Heat the oil in a heavy-bottomed saucepan over a medium heat. Add the onions and fry for 6–7 minutes. Add the curry leaves and green chillies and fry, stirring, for a few seconds. Stir in the garlic, fry for a minute then add the tomatoes and cook for 5 minutes. Stir well, making sure they don’t stick to the bottom of the pan. Stir in the garlic, fry for a minute then add the tomatoes and cook for 5 minutes. Stir well, making sure they don’t stick to the bottom of the pan. Add the turmeric, ground fennel and peppercorns and stir well. Pour in 200ml/7fl oz water, bring to the boil and simmer on a low heat for 1 minute. Add the turmeric, ground fennel and peppercorns and stir well. Pour in 200ml/7fl oz water, bring to the boil and simmer on a low heat for 1 minute. Add the chicken and season with salt. Stir in the coconut milk and simmer for 4–5 minutes. Add the sugar and lime juice, stir well and garnish with the coriander. Serve with basmati rice. Add the chicken and season with salt. Stir in the coconut milk and simmer for 4–5 minutes. Add the sugar and lime juice, stir well and garnish with the coriander. Serve with basmati rice.
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"title": "Leftover chicken curry recipe",
"content": "An average of 4.6 out of 5 stars from 65 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/roast_chicken_coconut_55460_16x9.jpg Celebrating the flavours of South India, this recipe for leftover chicken curry is infused with coconut and spices. A perfect way to use up leftovers! Each serving provides 460 kcal, 40g protein, 7g carbohydrates (of which 5g sugars), 30g fat (of which 16.5g saturates), 1g fibre and 0.7g salt. 2 tsp fennel seeds2 tsp black peppercorns3 tbsp vegetable oil100g/3½oz onions, finely chopped (about 1 medium onion)5 curry leaves2 green bird’s-eye chillies, cut in half lengthways4 garlic cloves, finely chopped100g/3½oz tomatoes, chopped1 tsp ground turmeric 500g/1lb 2oz leftover roast chicken, shredded400ml tin coconut milk1 tsp caster sugar½ lime, juice onlysalt 2 tsp fennel seeds 2 tsp black peppercorns 3 tbsp vegetable oil 100g/3½oz onions, finely chopped (about 1 medium onion) 5 curry leaves 2 green bird’s-eye chillies, cut in half lengthways 4 garlic cloves, finely chopped 100g/3½oz tomatoes, chopped 1 tsp ground turmeric 500g/1lb 2oz leftover roast chicken, shredded 400ml tin coconut milk 1 tsp caster sugar ½ lime, juice only salt Method In a pestle and mortar, grind the fennel seeds and black peppercorns to a coarse powder and set aside.Heat the oil in a heavy-bottomed saucepan over a medium heat. Add the onions and fry for 6–7 minutes. Add the curry leaves and green chillies and fry, stirring, for a few seconds. Stir in the garlic, fry for a minute then add the tomatoes and cook for 5 minutes. Stir well, making sure they don’t stick to the bottom of the pan. Add the turmeric, ground fennel and peppercorns and stir well. Pour in 200ml/7fl oz water, bring to the boil and simmer on a low heat for 1 minute.Add the chicken and season with salt. Stir in the coconut milk and simmer for 4–5 minutes. Add the sugar and lime juice, stir well and garnish with the coriander. Serve with basmati rice. In a pestle and mortar, grind the fennel seeds and black peppercorns to a coarse powder and set aside. In a pestle and mortar, grind the fennel seeds and black peppercorns to a coarse powder and set aside. Heat the oil in a heavy-bottomed saucepan over a medium heat. Add the onions and fry for 6–7 minutes. Add the curry leaves and green chillies and fry, stirring, for a few seconds. Heat the oil in a heavy-bottomed saucepan over a medium heat. Add the onions and fry for 6–7 minutes. Add the curry leaves and green chillies and fry, stirring, for a few seconds. Stir in the garlic, fry for a minute then add the tomatoes and cook for 5 minutes. Stir well, making sure they don’t stick to the bottom of the pan. Stir in the garlic, fry for a minute then add the tomatoes and cook for 5 minutes. Stir well, making sure they don’t stick to the bottom of the pan. Add the turmeric, ground fennel and peppercorns and stir well. Pour in 200ml/7fl oz water, bring to the boil and simmer on a low heat for 1 minute. Add the turmeric, ground fennel and peppercorns and stir well. Pour in 200ml/7fl oz water, bring to the boil and simmer on a low heat for 1 minute. Add the chicken and season with salt. Stir in the coconut milk and simmer for 4–5 minutes. Add the sugar and lime juice, stir well and garnish with the coriander. Serve with basmati rice. Add the chicken and season with salt. Stir in the coconut milk and simmer for 4–5 minutes. Add the sugar and lime juice, stir well and garnish with the coriander. Serve with basmati rice."
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Easy butter chicken recipe
An average of 4.6 out of 5 stars from 153 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/butter_chicken_01541_16x9.jpg Romy Gill's easy butter chicken recipe is nut-free, perfect for two and quick to make. It's topped with fragrant cardamom and fenugreek. Serve with steamed rice or naan bread. 3–4 boneless, skinless chicken thighs, trimmed and cut into 2cm/¾in chunks6 green cardamom podspinch dried fenugreek leaves 3–4 boneless, skinless chicken thighs, trimmed and cut into 2cm/¾in chunks 6 green cardamom pods pinch dried fenugreek leaves 1 tbsp fresh lemon juice1 tsp sunflower oil1 tsp garam masala½ tsp ground cumin½ tsp ground coriander½ tsp paprika (not smoked)½ tsp flaked sea salt¼ dried flaked chillies 1 tbsp fresh lemon juice 1 tsp sunflower oil 1 tsp garam masala ½ tsp ground cumin ½ tsp ground coriander ½ tsp paprika (not smoked) ½ tsp flaked sea salt ¼ dried flaked chillies 2 tbsp butter2 garlic cloves, finely grated15g/½oz fresh root ginger, finely grated½ tsp garam masala½ tsp ground cumin½ tsp ground coriander½ tsp ground turmeric1 tsp dried fenugreek leavespinch dried chilli flakes1 tbsp caster sugar1½ tbsp tomato purée100ml/3½fl oz double creampinch flaked sea salt 2 tbsp butter 2 garlic cloves, finely grated 15g/½oz fresh root ginger, finely grated ½ tsp garam masala ½ tsp ground cumin ½ tsp ground coriander ½ tsp ground turmeric 1 tsp dried fenugreek leaves pinch dried chilli flakes 1 tbsp caster sugar 1½ tbsp tomato purée 100ml/3½fl oz double cream pinch flaked sea salt Method Preheat the oven to 220C/200C Fan/Gas 7. Mix all the marinade ingredients in a small ovenproof dish (ideally cast iron) or a small roasting tin. Add the chicken and coat thoroughly in the marinade. Roast for 10 minutes. (See the Recipe Tips, below, for air fryer instructions.)While the chicken is cooking, make the sauce. Heat the butter in a medium non-stick frying pan. Cook the garlic and ginger over a low heat for 1–2 minutes, or until softened but not coloured, stirring constantly. Add the garam masala, cumin, coriander and turmeric and cook for 30 seconds, stirring. Sprinkle over the fenugreek and chilli flakes and cook for a few seconds more, then add the caster sugar and tomato purée. Cook for 2 minutes, stirring constantly. Add 6 tablespoons cold water and the cream and bring to a simmer. Season with salt, to taste.Stir the chicken into the creamy sauce. Return to the oven for a further 10 minutes, or until the chicken is tender and the sauce is bubbling.Just before the chicken is done, roughly bash the cardamom pods in a pestle and mortar and remove the husks. Grind the seeds to a powder. Sprinkle the ground cardamom and remaining fenugreek over the butter chicken just before serving. Preheat the oven to 220C/200C Fan/Gas 7. Preheat the oven to 220C/200C Fan/Gas 7. Mix all the marinade ingredients in a small ovenproof dish (ideally cast iron) or a small roasting tin. Add the chicken and coat thoroughly in the marinade. Roast for 10 minutes. (See the Recipe Tips, below, for air fryer instructions.) Mix all the marinade ingredients in a small ovenproof dish (ideally cast iron) or a small roasting tin. Add the chicken and coat thoroughly in the marinade. Roast for 10 minutes. (See the Recipe Tips, below, for air fryer instructions.) While the chicken is cooking, make the sauce. Heat the butter in a medium non-stick frying pan. Cook the garlic and ginger over a low heat for 1–2 minutes, or until softened but not coloured, stirring constantly. Add the garam masala, cumin, coriander and turmeric and cook for 30 seconds, stirring. While the chicken is cooking, make the sauce. Heat the butter in a medium non-stick frying pan. Cook the garlic and ginger over a low heat for 1–2 minutes, or until softened but not coloured, stirring constantly. Add the garam masala, cumin, coriander and turmeric and cook for 30 seconds, stirring. Sprinkle over the fenugreek and chilli flakes and cook for a few seconds more, then add the caster sugar and tomato purée. Cook for 2 minutes, stirring constantly. Sprinkle over the fenugreek and chilli flakes and cook for a few seconds more, then add the caster sugar and tomato purée. Cook for 2 minutes, stirring constantly. Add 6 tablespoons cold water and the cream and bring to a simmer. Season with salt, to taste. Add 6 tablespoons cold water and the cream and bring to a simmer. Season with salt, to taste. Stir the chicken into the creamy sauce. Return to the oven for a further 10 minutes, or until the chicken is tender and the sauce is bubbling. Stir the chicken into the creamy sauce. Return to the oven for a further 10 minutes, or until the chicken is tender and the sauce is bubbling. Just before the chicken is done, roughly bash the cardamom pods in a pestle and mortar and remove the husks. Grind the seeds to a powder. Sprinkle the ground cardamom and remaining fenugreek over the butter chicken just before serving. Just before the chicken is done, roughly bash the cardamom pods in a pestle and mortar and remove the husks. Grind the seeds to a powder. Sprinkle the ground cardamom and remaining fenugreek over the butter chicken just before serving. Recipe tips You can air fry the chicken for 10 minutes at 180C instead of putting the oven on. In step 6, rather than finishing off the curry in the oven, just simmer it gently on the hob. The chicken might not be completely cooked through after the initial 10 minutes cook time, but don't worry as it will be cooked more when it's added to the sauce. The aim is to char the chicken slightly in a tandoori-style. It's important to add the cream near the end of the cooking process as it can split if you heat it too vigorously.
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"content": "An average of 4.6 out of 5 stars from 153 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/butter_chicken_01541_16x9.jpg Romy Gill's easy butter chicken recipe is nut-free, perfect for two and quick to make. It's topped with fragrant cardamom and fenugreek. Serve with steamed rice or naan bread. 3–4 boneless, skinless chicken thighs, trimmed and cut into 2cm/¾in chunks6 green cardamom podspinch dried fenugreek leaves 3–4 boneless, skinless chicken thighs, trimmed and cut into 2cm/¾in chunks 6 green cardamom pods pinch dried fenugreek leaves 1 tbsp fresh lemon juice1 tsp sunflower oil1 tsp garam masala½ tsp ground cumin½ tsp ground coriander½ tsp paprika (not smoked)½ tsp flaked sea salt¼ dried flaked chillies 1 tbsp fresh lemon juice 1 tsp sunflower oil 1 tsp garam masala ½ tsp ground cumin ½ tsp ground coriander ½ tsp paprika (not smoked) ½ tsp flaked sea salt ¼ dried flaked chillies 2 tbsp butter2 garlic cloves, finely grated15g/½oz fresh root ginger, finely grated½ tsp garam masala½ tsp ground cumin½ tsp ground coriander½ tsp ground turmeric1 tsp dried fenugreek leavespinch dried chilli flakes1 tbsp caster sugar1½ tbsp tomato purée100ml/3½fl oz double creampinch flaked sea salt 2 tbsp butter 2 garlic cloves, finely grated 15g/½oz fresh root ginger, finely grated ½ tsp garam masala ½ tsp ground cumin ½ tsp ground coriander ½ tsp ground turmeric 1 tsp dried fenugreek leaves pinch dried chilli flakes 1 tbsp caster sugar 1½ tbsp tomato purée 100ml/3½fl oz double cream pinch flaked sea salt Method Preheat the oven to 220C/200C Fan/Gas 7. Mix all the marinade ingredients in a small ovenproof dish (ideally cast iron) or a small roasting tin. Add the chicken and coat thoroughly in the marinade. Roast for 10 minutes. (See the Recipe Tips, below, for air fryer instructions.)While the chicken is cooking, make the sauce. Heat the butter in a medium non-stick frying pan. Cook the garlic and ginger over a low heat for 1–2 minutes, or until softened but not coloured, stirring constantly. Add the garam masala, cumin, coriander and turmeric and cook for 30 seconds, stirring. Sprinkle over the fenugreek and chilli flakes and cook for a few seconds more, then add the caster sugar and tomato purée. Cook for 2 minutes, stirring constantly. Add 6 tablespoons cold water and the cream and bring to a simmer. Season with salt, to taste.Stir the chicken into the creamy sauce. Return to the oven for a further 10 minutes, or until the chicken is tender and the sauce is bubbling.Just before the chicken is done, roughly bash the cardamom pods in a pestle and mortar and remove the husks. Grind the seeds to a powder. Sprinkle the ground cardamom and remaining fenugreek over the butter chicken just before serving. Preheat the oven to 220C/200C Fan/Gas 7. Preheat the oven to 220C/200C Fan/Gas 7. Mix all the marinade ingredients in a small ovenproof dish (ideally cast iron) or a small roasting tin. Add the chicken and coat thoroughly in the marinade. Roast for 10 minutes. (See the Recipe Tips, below, for air fryer instructions.) Mix all the marinade ingredients in a small ovenproof dish (ideally cast iron) or a small roasting tin. Add the chicken and coat thoroughly in the marinade. Roast for 10 minutes. (See the Recipe Tips, below, for air fryer instructions.) While the chicken is cooking, make the sauce. Heat the butter in a medium non-stick frying pan. Cook the garlic and ginger over a low heat for 1–2 minutes, or until softened but not coloured, stirring constantly. Add the garam masala, cumin, coriander and turmeric and cook for 30 seconds, stirring. While the chicken is cooking, make the sauce. Heat the butter in a medium non-stick frying pan. Cook the garlic and ginger over a low heat for 1–2 minutes, or until softened but not coloured, stirring constantly. Add the garam masala, cumin, coriander and turmeric and cook for 30 seconds, stirring. Sprinkle over the fenugreek and chilli flakes and cook for a few seconds more, then add the caster sugar and tomato purée. Cook for 2 minutes, stirring constantly. Sprinkle over the fenugreek and chilli flakes and cook for a few seconds more, then add the caster sugar and tomato purée. Cook for 2 minutes, stirring constantly. Add 6 tablespoons cold water and the cream and bring to a simmer. Season with salt, to taste. Add 6 tablespoons cold water and the cream and bring to a simmer. Season with salt, to taste. Stir the chicken into the creamy sauce. Return to the oven for a further 10 minutes, or until the chicken is tender and the sauce is bubbling. Stir the chicken into the creamy sauce. Return to the oven for a further 10 minutes, or until the chicken is tender and the sauce is bubbling. Just before the chicken is done, roughly bash the cardamom pods in a pestle and mortar and remove the husks. Grind the seeds to a powder. Sprinkle the ground cardamom and remaining fenugreek over the butter chicken just before serving. Just before the chicken is done, roughly bash the cardamom pods in a pestle and mortar and remove the husks. Grind the seeds to a powder. Sprinkle the ground cardamom and remaining fenugreek over the butter chicken just before serving. Recipe tips You can air fry the chicken for 10 minutes at 180C instead of putting the oven on. In step 6, rather than finishing off the curry in the oven, just simmer it gently on the hob. The chicken might not be completely cooked through after the initial 10 minutes cook time, but don't worry as it will be cooked more when it's added to the sauce. The aim is to char the chicken slightly in a tandoori-style. It's important to add the cream near the end of the cooking process as it can split if you heat it too vigorously."
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Quick chicken korma recipe
An average of 4.5 out of 5 stars from 50 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/chicken_korma_09900_16x9.jpg Griddling the chicken before adding it to the sauce gives this simple chicken korma an irresistible smokiness. Leave the curry to stand for 30 minutes before reheating if you have time – it helps the aromatic flavours develop. 4 boneless, skinless chicken thighs, trimmed of excess fat and quartered½ tsp ground turmeric1 tbsp lime or lemon juice2 tsp rapeseed or sunflower oil½ tsp fine sea salt 4 boneless, skinless chicken thighs, trimmed of excess fat and quartered ½ tsp ground turmeric 1 tbsp lime or lemon juice 2 tsp rapeseed or sunflower oil ½ tsp fine sea salt 2 tbsp sunflower oil or 1 tbsp ghee1 tsp cumin seeds1 medium onion, very finely chopped4 garlic cloves, finely chopped2 tsp finely grated fresh root ginger½ x 400g can chopped tomatoes, blended until smooth (alternatively use passata)1 tsp tomato purée1 tsp ground turmeric1 heaped tsp garam masala¼ tsp hot chilli powder75g/2¾oz ground almonds300ml/½ pint full-fat milk½ tsp coarsely ground black pepperfreshly cooked rice and fresh coriander, to serve 2 tbsp sunflower oil or 1 tbsp ghee 1 tsp cumin seeds 1 medium onion, very finely chopped 4 garlic cloves, finely chopped 2 tsp finely grated fresh root ginger ½ x 400g can chopped tomatoes, blended until smooth (alternatively use passata) 1 tsp tomato purée 1 tsp ground turmeric 1 heaped tsp garam masala ¼ tsp hot chilli powder 75g/2¾oz ground almonds 300ml/½ pint full-fat milk ½ tsp coarsely ground black pepper freshly cooked rice and fresh coriander, to serve Method Put the chicken thighs in a bowl with the turmeric, lime or lemon juice, oil and salt. Toss together well and set aside for 10 minutes.To make the sauce, heat the oil or ghee in a saucepan and add the cumin seeds. Once they start to sizzle, add the chopped onion, garlic and ginger and cook gently for 5–6 minutes over a low heat, or until well softened, stirring regularly.Tip the tomatoes and tomato purée into the pan and cook for another 2 minutes, stirring. Next, stir in the turmeric, garam masala, chilli powder, black pepper and a teaspoon of salt. Add the ground almonds and milk and cook on a low heat for 10 minutes, or until thickened, stirring regularly. While the sauce is cooking, heat a griddle pan or heavy-based frying pan. Cook the chicken pieces for 8–10 minutes, or until lightly browned and cooked through, turning occasionally.Add the chicken to the sauce, cover loosely and simmer gently together for 5–6 minutes, stirring regularly. It’s important to cover the pan as the sauce will splatter a little as it cooks. If it becomes too thick, add a splash of water. If you have time, leave the curry to stand for 30 minutes before serving, then reheat gently. Serve with rice on the side and fresh coriander scattered over. Put the chicken thighs in a bowl with the turmeric, lime or lemon juice, oil and salt. Toss together well and set aside for 10 minutes. Put the chicken thighs in a bowl with the turmeric, lime or lemon juice, oil and salt. Toss together well and set aside for 10 minutes. To make the sauce, heat the oil or ghee in a saucepan and add the cumin seeds. Once they start to sizzle, add the chopped onion, garlic and ginger and cook gently for 5–6 minutes over a low heat, or until well softened, stirring regularly. To make the sauce, heat the oil or ghee in a saucepan and add the cumin seeds. Once they start to sizzle, add the chopped onion, garlic and ginger and cook gently for 5–6 minutes over a low heat, or until well softened, stirring regularly. Tip the tomatoes and tomato purée into the pan and cook for another 2 minutes, stirring. Next, stir in the turmeric, garam masala, chilli powder, black pepper and a teaspoon of salt. Add the ground almonds and milk and cook on a low heat for 10 minutes, or until thickened, stirring regularly. Tip the tomatoes and tomato purée into the pan and cook for another 2 minutes, stirring. Next, stir in the turmeric, garam masala, chilli powder, black pepper and a teaspoon of salt. Add the ground almonds and milk and cook on a low heat for 10 minutes, or until thickened, stirring regularly. While the sauce is cooking, heat a griddle pan or heavy-based frying pan. Cook the chicken pieces for 8–10 minutes, or until lightly browned and cooked through, turning occasionally. While the sauce is cooking, heat a griddle pan or heavy-based frying pan. Cook the chicken pieces for 8–10 minutes, or until lightly browned and cooked through, turning occasionally. Add the chicken to the sauce, cover loosely and simmer gently together for 5–6 minutes, stirring regularly. It’s important to cover the pan as the sauce will splatter a little as it cooks. If it becomes too thick, add a splash of water. If you have time, leave the curry to stand for 30 minutes before serving, then reheat gently. Serve with rice on the side and fresh coriander scattered over. Add the chicken to the sauce, cover loosely and simmer gently together for 5–6 minutes, stirring regularly. It’s important to cover the pan as the sauce will splatter a little as it cooks. If it becomes too thick, add a splash of water. If you have time, leave the curry to stand for 30 minutes before serving, then reheat gently. Serve with rice on the side and fresh coriander scattered over.
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"title": "Quick chicken korma recipe",
"content": "An average of 4.5 out of 5 stars from 50 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/chicken_korma_09900_16x9.jpg Griddling the chicken before adding it to the sauce gives this simple chicken korma an irresistible smokiness. Leave the curry to stand for 30 minutes before reheating if you have time – it helps the aromatic flavours develop. 4 boneless, skinless chicken thighs, trimmed of excess fat and quartered½ tsp ground turmeric1 tbsp lime or lemon juice2 tsp rapeseed or sunflower oil½ tsp fine sea salt 4 boneless, skinless chicken thighs, trimmed of excess fat and quartered ½ tsp ground turmeric 1 tbsp lime or lemon juice 2 tsp rapeseed or sunflower oil ½ tsp fine sea salt 2 tbsp sunflower oil or 1 tbsp ghee1 tsp cumin seeds1 medium onion, very finely chopped4 garlic cloves, finely chopped2 tsp finely grated fresh root ginger½ x 400g can chopped tomatoes, blended until smooth (alternatively use passata)1 tsp tomato purée1 tsp ground turmeric1 heaped tsp garam masala¼ tsp hot chilli powder75g/2¾oz ground almonds300ml/½ pint full-fat milk½ tsp coarsely ground black pepperfreshly cooked rice and fresh coriander, to serve 2 tbsp sunflower oil or 1 tbsp ghee 1 tsp cumin seeds 1 medium onion, very finely chopped 4 garlic cloves, finely chopped 2 tsp finely grated fresh root ginger ½ x 400g can chopped tomatoes, blended until smooth (alternatively use passata) 1 tsp tomato purée 1 tsp ground turmeric 1 heaped tsp garam masala ¼ tsp hot chilli powder 75g/2¾oz ground almonds 300ml/½ pint full-fat milk ½ tsp coarsely ground black pepper freshly cooked rice and fresh coriander, to serve Method Put the chicken thighs in a bowl with the turmeric, lime or lemon juice, oil and salt. Toss together well and set aside for 10 minutes.To make the sauce, heat the oil or ghee in a saucepan and add the cumin seeds. Once they start to sizzle, add the chopped onion, garlic and ginger and cook gently for 5–6 minutes over a low heat, or until well softened, stirring regularly.Tip the tomatoes and tomato purée into the pan and cook for another 2 minutes, stirring. Next, stir in the turmeric, garam masala, chilli powder, black pepper and a teaspoon of salt. Add the ground almonds and milk and cook on a low heat for 10 minutes, or until thickened, stirring regularly. While the sauce is cooking, heat a griddle pan or heavy-based frying pan. Cook the chicken pieces for 8–10 minutes, or until lightly browned and cooked through, turning occasionally.Add the chicken to the sauce, cover loosely and simmer gently together for 5–6 minutes, stirring regularly. It’s important to cover the pan as the sauce will splatter a little as it cooks. If it becomes too thick, add a splash of water. If you have time, leave the curry to stand for 30 minutes before serving, then reheat gently. Serve with rice on the side and fresh coriander scattered over. Put the chicken thighs in a bowl with the turmeric, lime or lemon juice, oil and salt. Toss together well and set aside for 10 minutes. Put the chicken thighs in a bowl with the turmeric, lime or lemon juice, oil and salt. Toss together well and set aside for 10 minutes. To make the sauce, heat the oil or ghee in a saucepan and add the cumin seeds. Once they start to sizzle, add the chopped onion, garlic and ginger and cook gently for 5–6 minutes over a low heat, or until well softened, stirring regularly. To make the sauce, heat the oil or ghee in a saucepan and add the cumin seeds. Once they start to sizzle, add the chopped onion, garlic and ginger and cook gently for 5–6 minutes over a low heat, or until well softened, stirring regularly. Tip the tomatoes and tomato purée into the pan and cook for another 2 minutes, stirring. Next, stir in the turmeric, garam masala, chilli powder, black pepper and a teaspoon of salt. Add the ground almonds and milk and cook on a low heat for 10 minutes, or until thickened, stirring regularly. Tip the tomatoes and tomato purée into the pan and cook for another 2 minutes, stirring. Next, stir in the turmeric, garam masala, chilli powder, black pepper and a teaspoon of salt. Add the ground almonds and milk and cook on a low heat for 10 minutes, or until thickened, stirring regularly. While the sauce is cooking, heat a griddle pan or heavy-based frying pan. Cook the chicken pieces for 8–10 minutes, or until lightly browned and cooked through, turning occasionally. While the sauce is cooking, heat a griddle pan or heavy-based frying pan. Cook the chicken pieces for 8–10 minutes, or until lightly browned and cooked through, turning occasionally. Add the chicken to the sauce, cover loosely and simmer gently together for 5–6 minutes, stirring regularly. It’s important to cover the pan as the sauce will splatter a little as it cooks. If it becomes too thick, add a splash of water. If you have time, leave the curry to stand for 30 minutes before serving, then reheat gently. Serve with rice on the side and fresh coriander scattered over. Add the chicken to the sauce, cover loosely and simmer gently together for 5–6 minutes, stirring regularly. It’s important to cover the pan as the sauce will splatter a little as it cooks. If it becomes too thick, add a splash of water. If you have time, leave the curry to stand for 30 minutes before serving, then reheat gently. Serve with rice on the side and fresh coriander scattered over."
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Quick fish curry recipe
An average of 4.0 out of 5 stars from 23 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/quick_coconut_fish_curry_78312_16x9.jpg Use your favourite fish to make this quick coconut curry – the fish is coated in a spice rub then pan-fried to deliver maximum flavour. For this recipe you will need a food processor or blender. 1 tbsp desiccated coconut1 tsp nigella seeds1 tsp cumin seeds1 tsp ground coriander½ tsp hot chilli powder½ tsp coarsely ground black pepper½ tsp fine sea salt 1 tbsp desiccated coconut 1 tsp nigella seeds 1 tsp cumin seeds 1 tsp ground coriander ½ tsp hot chilli powder ½ tsp coarsely ground black pepper ½ tsp fine sea salt 2 x 150g/5½oz salmon fillets, or any other firm fish fillets 2–4 tsp sunflower oil 2 x 150g/5½oz salmon fillets, or any other firm fish fillets 2–4 tsp sunflower oil 2 tbsp sunflower oil1 medium onion, finely chopped10g/⅓oz fresh root ginger, peeled and finely chopped4 garlic cloves, finely chopped1 tbsp desiccated coconutbig handful fresh coriander (around 30g/1oz), roughly chopped1 tbsp fresh lemon juice½ tsp hot chilli powder300ml/10fl oz tinned coconut milk, well stirred freshly cooked basmati rice, to serve 2 tbsp sunflower oil 1 medium onion, finely chopped 10g/⅓oz fresh root ginger, peeled and finely chopped 4 garlic cloves, finely chopped 1 tbsp desiccated coconut big handful fresh coriander (around 30g/1oz), roughly chopped 1 tbsp fresh lemon juice ½ tsp hot chilli powder 300ml/10fl oz tinned coconut milk, well stirred freshly cooked basmati rice, to serve Method Mix all the ingredients for the spice rub and sprinkle 1 tablespoon of it over the fish fillets. Rub in gently until lightly coated all over, then set aside.To make the sauce, heat a tablespoon of the oil in a medium non-stick saucepan. Gently fry the onion, ginger and garlic for 5 minutes, or until softened and beginning to colour, stirring regularly.Put the remaining rub, the fried onion mixture, 1 teaspoon salt and all the remaining ingredients for the sauce in a food processor or small blender and blitz until smooth. You will need to remove the lid a couple of times and push the mixture down with a spatula.Pour the sauce into a small non-stick frying pan and cook gently for about 8–10 minutes, or until all the flavours have blended together, stirring occasionally. Add a little water if the volume of liquid reduces too much before the sauce is ready.Meanwhile, cook the fish. Place a non-stick frying pan over a medium heat and, when hot, add 2 teaspoons oil. Cook the fish for 3–4 minutes on each side, then transfer to the pan with the sauce and cook for a further 2–3 minutes, or until just cooked, adding extra water or coconut milk if needed. Serve with freshly boiled basmati rice. Mix all the ingredients for the spice rub and sprinkle 1 tablespoon of it over the fish fillets. Rub in gently until lightly coated all over, then set aside. Mix all the ingredients for the spice rub and sprinkle 1 tablespoon of it over the fish fillets. Rub in gently until lightly coated all over, then set aside. To make the sauce, heat a tablespoon of the oil in a medium non-stick saucepan. Gently fry the onion, ginger and garlic for 5 minutes, or until softened and beginning to colour, stirring regularly. To make the sauce, heat a tablespoon of the oil in a medium non-stick saucepan. Gently fry the onion, ginger and garlic for 5 minutes, or until softened and beginning to colour, stirring regularly. Put the remaining rub, the fried onion mixture, 1 teaspoon salt and all the remaining ingredients for the sauce in a food processor or small blender and blitz until smooth. You will need to remove the lid a couple of times and push the mixture down with a spatula. Put the remaining rub, the fried onion mixture, 1 teaspoon salt and all the remaining ingredients for the sauce in a food processor or small blender and blitz until smooth. You will need to remove the lid a couple of times and push the mixture down with a spatula. Pour the sauce into a small non-stick frying pan and cook gently for about 8–10 minutes, or until all the flavours have blended together, stirring occasionally. Add a little water if the volume of liquid reduces too much before the sauce is ready. Pour the sauce into a small non-stick frying pan and cook gently for about 8–10 minutes, or until all the flavours have blended together, stirring occasionally. Add a little water if the volume of liquid reduces too much before the sauce is ready. Meanwhile, cook the fish. Place a non-stick frying pan over a medium heat and, when hot, add 2 teaspoons oil. Cook the fish for 3–4 minutes on each side, then transfer to the pan with the sauce and cook for a further 2–3 minutes, or until just cooked, adding extra water or coconut milk if needed. Meanwhile, cook the fish. Place a non-stick frying pan over a medium heat and, when hot, add 2 teaspoons oil. Cook the fish for 3–4 minutes on each side, then transfer to the pan with the sauce and cook for a further 2–3 minutes, or until just cooked, adding extra water or coconut milk if needed. Serve with freshly boiled basmati rice. Serve with freshly boiled basmati rice. Recipe tips You can use any fish you like for this recipe. White fish fillets, such as cod or haddock, also work well. You could try making it with large raw prawns too, adding for the final simmering rather than pre-frying.
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"title": "Quick fish curry recipe",
"content": "An average of 4.0 out of 5 stars from 23 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/quick_coconut_fish_curry_78312_16x9.jpg Use your favourite fish to make this quick coconut curry – the fish is coated in a spice rub then pan-fried to deliver maximum flavour. For this recipe you will need a food processor or blender. 1 tbsp desiccated coconut1 tsp nigella seeds1 tsp cumin seeds1 tsp ground coriander½ tsp hot chilli powder½ tsp coarsely ground black pepper½ tsp fine sea salt 1 tbsp desiccated coconut 1 tsp nigella seeds 1 tsp cumin seeds 1 tsp ground coriander ½ tsp hot chilli powder ½ tsp coarsely ground black pepper ½ tsp fine sea salt 2 x 150g/5½oz salmon fillets, or any other firm fish fillets 2–4 tsp sunflower oil 2 x 150g/5½oz salmon fillets, or any other firm fish fillets 2–4 tsp sunflower oil 2 tbsp sunflower oil1 medium onion, finely chopped10g/⅓oz fresh root ginger, peeled and finely chopped4 garlic cloves, finely chopped1 tbsp desiccated coconutbig handful fresh coriander (around 30g/1oz), roughly chopped1 tbsp fresh lemon juice½ tsp hot chilli powder300ml/10fl oz tinned coconut milk, well stirred freshly cooked basmati rice, to serve 2 tbsp sunflower oil 1 medium onion, finely chopped 10g/⅓oz fresh root ginger, peeled and finely chopped 4 garlic cloves, finely chopped 1 tbsp desiccated coconut big handful fresh coriander (around 30g/1oz), roughly chopped 1 tbsp fresh lemon juice ½ tsp hot chilli powder 300ml/10fl oz tinned coconut milk, well stirred freshly cooked basmati rice, to serve Method Mix all the ingredients for the spice rub and sprinkle 1 tablespoon of it over the fish fillets. Rub in gently until lightly coated all over, then set aside.To make the sauce, heat a tablespoon of the oil in a medium non-stick saucepan. Gently fry the onion, ginger and garlic for 5 minutes, or until softened and beginning to colour, stirring regularly.Put the remaining rub, the fried onion mixture, 1 teaspoon salt and all the remaining ingredients for the sauce in a food processor or small blender and blitz until smooth. You will need to remove the lid a couple of times and push the mixture down with a spatula.Pour the sauce into a small non-stick frying pan and cook gently for about 8–10 minutes, or until all the flavours have blended together, stirring occasionally. Add a little water if the volume of liquid reduces too much before the sauce is ready.Meanwhile, cook the fish. Place a non-stick frying pan over a medium heat and, when hot, add 2 teaspoons oil. Cook the fish for 3–4 minutes on each side, then transfer to the pan with the sauce and cook for a further 2–3 minutes, or until just cooked, adding extra water or coconut milk if needed. Serve with freshly boiled basmati rice. Mix all the ingredients for the spice rub and sprinkle 1 tablespoon of it over the fish fillets. Rub in gently until lightly coated all over, then set aside. Mix all the ingredients for the spice rub and sprinkle 1 tablespoon of it over the fish fillets. Rub in gently until lightly coated all over, then set aside. To make the sauce, heat a tablespoon of the oil in a medium non-stick saucepan. Gently fry the onion, ginger and garlic for 5 minutes, or until softened and beginning to colour, stirring regularly. To make the sauce, heat a tablespoon of the oil in a medium non-stick saucepan. Gently fry the onion, ginger and garlic for 5 minutes, or until softened and beginning to colour, stirring regularly. Put the remaining rub, the fried onion mixture, 1 teaspoon salt and all the remaining ingredients for the sauce in a food processor or small blender and blitz until smooth. You will need to remove the lid a couple of times and push the mixture down with a spatula. Put the remaining rub, the fried onion mixture, 1 teaspoon salt and all the remaining ingredients for the sauce in a food processor or small blender and blitz until smooth. You will need to remove the lid a couple of times and push the mixture down with a spatula. Pour the sauce into a small non-stick frying pan and cook gently for about 8–10 minutes, or until all the flavours have blended together, stirring occasionally. Add a little water if the volume of liquid reduces too much before the sauce is ready. Pour the sauce into a small non-stick frying pan and cook gently for about 8–10 minutes, or until all the flavours have blended together, stirring occasionally. Add a little water if the volume of liquid reduces too much before the sauce is ready. Meanwhile, cook the fish. Place a non-stick frying pan over a medium heat and, when hot, add 2 teaspoons oil. Cook the fish for 3–4 minutes on each side, then transfer to the pan with the sauce and cook for a further 2–3 minutes, or until just cooked, adding extra water or coconut milk if needed. Meanwhile, cook the fish. Place a non-stick frying pan over a medium heat and, when hot, add 2 teaspoons oil. Cook the fish for 3–4 minutes on each side, then transfer to the pan with the sauce and cook for a further 2–3 minutes, or until just cooked, adding extra water or coconut milk if needed. Serve with freshly boiled basmati rice. Serve with freshly boiled basmati rice. Recipe tips You can use any fish you like for this recipe. White fish fillets, such as cod or haddock, also work well. You could try making it with large raw prawns too, adding for the final simmering rather than pre-frying."
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cb63a6c0af93f95c28c47cc2afb254f7faca4ece9214f1166ca49763bc37220d
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Easy chicken saag recipe
An average of 4.5 out of 5 stars from 37 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/chicken_saag_00975_16x9.jpg This comforting chicken curry only needs a handful of ingredients to become something delicious! Serve with small portions of rice, naan bread or roti. Each serving provides 211 kcal, 33g protein, 5g carbohydrates (of which 3g sugars), 6g fat (of which 1g saturates), 2.5g fibre and 0.9g salt. 1½ tbsp sunflower or vegetable oil1 large onion, finely chopped25g/1oz piece fresh root ginger, peeled and finely chopped3 garlic cloves, finely chopped2 heaped tsp medium curry powder¼ tsp dried chilli flakes (optional)250/9oz young spinach leaves½ tsp fine sea salt3–4 boneless, skinless chicken breasts (around 500g/1lb 2oz), cut into roughly 2.5cm/1in chunks2–3 tsp fresh lemon juicesalt and freshly ground black pepper 1½ tbsp sunflower or vegetable oil 1 large onion, finely chopped 25g/1oz piece fresh root ginger, peeled and finely chopped 3 garlic cloves, finely chopped 2 heaped tsp medium curry powder ¼ tsp dried chilli flakes (optional) 250/9oz young spinach leaves ½ tsp fine sea salt 3–4 boneless, skinless chicken breasts (around 500g/1lb 2oz), cut into roughly 2.5cm/1in chunks 2–3 tsp fresh lemon juice salt and freshly ground black pepper Method Heat 1 tablespoon of the oil in large non-stick saucepan over a medium heat. Add the onion, ginger and garlic, cover with a lid and fry for 8–10 minutes or until softened, stirring occasionally. Remove the lid, increase the heat a little and cook for 2–3 minutes more, or until the onions are lightly browned. Stir in the curry powder and chilli flakes (if using) and fry for 1 minute, stirring constantly. Add the spinach, a handful at a time, and sprinkle with the salt. Pour over 150ml/¼ pint cold water and cook for 5 minutes, stirring regularly. Remove from the heat and blitz with a stick-blender until almost smooth. Set aside.Heat the remaining half tablespoon of oil in a large non-stick frying pan. Season the chicken with a little salt and freshly ground black pepper and fry for 5–6 minutes over a medium-high heat, turning regularly until lightly browned in places.Pour the spinach sauce into the pan and bring to a simmer. Cook for 3–4 minutes, or until the chicken is cooked through, adding an extra splash of water if needed.Season with a little lemon juice and extra salt and pepper, to taste. Serve. Heat 1 tablespoon of the oil in large non-stick saucepan over a medium heat. Add the onion, ginger and garlic, cover with a lid and fry for 8–10 minutes or until softened, stirring occasionally. Heat 1 tablespoon of the oil in large non-stick saucepan over a medium heat. Add the onion, ginger and garlic, cover with a lid and fry for 8–10 minutes or until softened, stirring occasionally. Remove the lid, increase the heat a little and cook for 2–3 minutes more, or until the onions are lightly browned. Stir in the curry powder and chilli flakes (if using) and fry for 1 minute, stirring constantly. Remove the lid, increase the heat a little and cook for 2–3 minutes more, or until the onions are lightly browned. Stir in the curry powder and chilli flakes (if using) and fry for 1 minute, stirring constantly. Add the spinach, a handful at a time, and sprinkle with the salt. Pour over 150ml/¼ pint cold water and cook for 5 minutes, stirring regularly. Remove from the heat and blitz with a stick-blender until almost smooth. Set aside. Add the spinach, a handful at a time, and sprinkle with the salt. Pour over 150ml/¼ pint cold water and cook for 5 minutes, stirring regularly. Remove from the heat and blitz with a stick-blender until almost smooth. Set aside. Heat the remaining half tablespoon of oil in a large non-stick frying pan. Season the chicken with a little salt and freshly ground black pepper and fry for 5–6 minutes over a medium-high heat, turning regularly until lightly browned in places. Heat the remaining half tablespoon of oil in a large non-stick frying pan. Season the chicken with a little salt and freshly ground black pepper and fry for 5–6 minutes over a medium-high heat, turning regularly until lightly browned in places. Pour the spinach sauce into the pan and bring to a simmer. Cook for 3–4 minutes, or until the chicken is cooked through, adding an extra splash of water if needed. Pour the spinach sauce into the pan and bring to a simmer. Cook for 3–4 minutes, or until the chicken is cooked through, adding an extra splash of water if needed. Season with a little lemon juice and extra salt and pepper, to taste. Serve. Season with a little lemon juice and extra salt and pepper, to taste. Serve. Recipe tips If you don’t have a stick blender, let the spinach mixture cool for a few minutes, then blitz in a food processor. Use large leaf spinach instead of the baby leaves if you like by simply removing any tough stalks and roughly shredding the leaves before adding to the pan. Make this curry with chicken thigh fillets instead of breast if you like, but make sure to trim off all the excess fat before frying. You may also find you need to simmer the meat longer in the spinach sauce until tender, so add extra water if you do. Alternatively, you can make this vegetarian by using paneer or extra firm tofu instead of chicken!
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"title": "Easy chicken saag recipe",
"content": "An average of 4.5 out of 5 stars from 37 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/chicken_saag_00975_16x9.jpg This comforting chicken curry only needs a handful of ingredients to become something delicious! Serve with small portions of rice, naan bread or roti. Each serving provides 211 kcal, 33g protein, 5g carbohydrates (of which 3g sugars), 6g fat (of which 1g saturates), 2.5g fibre and 0.9g salt. 1½ tbsp sunflower or vegetable oil1 large onion, finely chopped25g/1oz piece fresh root ginger, peeled and finely chopped3 garlic cloves, finely chopped2 heaped tsp medium curry powder¼ tsp dried chilli flakes (optional)250/9oz young spinach leaves½ tsp fine sea salt3–4 boneless, skinless chicken breasts (around 500g/1lb 2oz), cut into roughly 2.5cm/1in chunks2–3 tsp fresh lemon juicesalt and freshly ground black pepper 1½ tbsp sunflower or vegetable oil 1 large onion, finely chopped 25g/1oz piece fresh root ginger, peeled and finely chopped 3 garlic cloves, finely chopped 2 heaped tsp medium curry powder ¼ tsp dried chilli flakes (optional) 250/9oz young spinach leaves ½ tsp fine sea salt 3–4 boneless, skinless chicken breasts (around 500g/1lb 2oz), cut into roughly 2.5cm/1in chunks 2–3 tsp fresh lemon juice salt and freshly ground black pepper Method Heat 1 tablespoon of the oil in large non-stick saucepan over a medium heat. Add the onion, ginger and garlic, cover with a lid and fry for 8–10 minutes or until softened, stirring occasionally. Remove the lid, increase the heat a little and cook for 2–3 minutes more, or until the onions are lightly browned. Stir in the curry powder and chilli flakes (if using) and fry for 1 minute, stirring constantly. Add the spinach, a handful at a time, and sprinkle with the salt. Pour over 150ml/¼ pint cold water and cook for 5 minutes, stirring regularly. Remove from the heat and blitz with a stick-blender until almost smooth. Set aside.Heat the remaining half tablespoon of oil in a large non-stick frying pan. Season the chicken with a little salt and freshly ground black pepper and fry for 5–6 minutes over a medium-high heat, turning regularly until lightly browned in places.Pour the spinach sauce into the pan and bring to a simmer. Cook for 3–4 minutes, or until the chicken is cooked through, adding an extra splash of water if needed.Season with a little lemon juice and extra salt and pepper, to taste. Serve. Heat 1 tablespoon of the oil in large non-stick saucepan over a medium heat. Add the onion, ginger and garlic, cover with a lid and fry for 8–10 minutes or until softened, stirring occasionally. Heat 1 tablespoon of the oil in large non-stick saucepan over a medium heat. Add the onion, ginger and garlic, cover with a lid and fry for 8–10 minutes or until softened, stirring occasionally. Remove the lid, increase the heat a little and cook for 2–3 minutes more, or until the onions are lightly browned. Stir in the curry powder and chilli flakes (if using) and fry for 1 minute, stirring constantly. Remove the lid, increase the heat a little and cook for 2–3 minutes more, or until the onions are lightly browned. Stir in the curry powder and chilli flakes (if using) and fry for 1 minute, stirring constantly. Add the spinach, a handful at a time, and sprinkle with the salt. Pour over 150ml/¼ pint cold water and cook for 5 minutes, stirring regularly. Remove from the heat and blitz with a stick-blender until almost smooth. Set aside. Add the spinach, a handful at a time, and sprinkle with the salt. Pour over 150ml/¼ pint cold water and cook for 5 minutes, stirring regularly. Remove from the heat and blitz with a stick-blender until almost smooth. Set aside. Heat the remaining half tablespoon of oil in a large non-stick frying pan. Season the chicken with a little salt and freshly ground black pepper and fry for 5–6 minutes over a medium-high heat, turning regularly until lightly browned in places. Heat the remaining half tablespoon of oil in a large non-stick frying pan. Season the chicken with a little salt and freshly ground black pepper and fry for 5–6 minutes over a medium-high heat, turning regularly until lightly browned in places. Pour the spinach sauce into the pan and bring to a simmer. Cook for 3–4 minutes, or until the chicken is cooked through, adding an extra splash of water if needed. Pour the spinach sauce into the pan and bring to a simmer. Cook for 3–4 minutes, or until the chicken is cooked through, adding an extra splash of water if needed. Season with a little lemon juice and extra salt and pepper, to taste. Serve. Season with a little lemon juice and extra salt and pepper, to taste. Serve. Recipe tips If you don’t have a stick blender, let the spinach mixture cool for a few minutes, then blitz in a food processor. Use large leaf spinach instead of the baby leaves if you like by simply removing any tough stalks and roughly shredding the leaves before adding to the pan. Make this curry with chicken thigh fillets instead of breast if you like, but make sure to trim off all the excess fat before frying. You may also find you need to simmer the meat longer in the spinach sauce until tender, so add extra water if you do. Alternatively, you can make this vegetarian by using paneer or extra firm tofu instead of chicken!"
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6f9d17e40ff1e8014806eb66a7ab720d1ff58aa24b8e9a8322a0afd5dcb76356
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Quick fish curry recipe
An average of 4.0 out of 5 stars from 43 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/fish_curry_98168_16x9.jpg An incredible coconut fish curry that Giorgio Locatelli says is the best he's ever had. 3 tbsp sunflower oil 2 large onions, finely chopped4 garlic cloves, crushed 4cm/1½in fresh root ginger, finely grated 1 tsp ground coriander 2 tsp garam masala 10 curry leaves 2–3 tbsp palm sugar (available from Asian grocers) or light brown sugar400g tin coconut milk 3 limes, juice only5 vine-ripened tomatoes, chopped and blended700g/1lb 9oz skinless salmon fillet, cut into 2cm/¾in-wide finger-length pieces3 tbsp grated creamed coconut, to garnish handful fresh coriander, chopped, to garnish freshly steamed basmati rice, to serve (optional) 3 tbsp sunflower oil 2 large onions, finely chopped 4 garlic cloves, crushed 4cm/1½in fresh root ginger, finely grated 1 tsp ground coriander 2 tsp garam masala 10 curry leaves 2–3 tbsp palm sugar (available from Asian grocers) or light brown sugar 400g tin coconut milk 3 limes, juice only 5 vine-ripened tomatoes, chopped and blended 700g/1lb 9oz skinless salmon fillet, cut into 2cm/¾in-wide finger-length pieces 3 tbsp grated creamed coconut, to garnish handful fresh coriander, chopped, to garnish freshly steamed basmati rice, to serve (optional) Method Heat the oil in a heavy-bottomed saucepan over a low heat. Add the onions and fry for 15 minutes, or until soft and starting to turn golden. Add the garlic, ginger, ground coriander, garam masala and curry leaves and cook for 1 minute. Add the palm sugar, coconut milk, lime juice and blended tomatoes and cook for 10–15 minutes, or until slightly reduced. Add the salmon and gently poach for 5–6 minutes. Serve with steamed basmati rice if desired, garnished with coconut cream and fresh coriander. Heat the oil in a heavy-bottomed saucepan over a low heat. Add the onions and fry for 15 minutes, or until soft and starting to turn golden. Heat the oil in a heavy-bottomed saucepan over a low heat. Add the onions and fry for 15 minutes, or until soft and starting to turn golden. Add the garlic, ginger, ground coriander, garam masala and curry leaves and cook for 1 minute. Add the palm sugar, coconut milk, lime juice and blended tomatoes and cook for 10–15 minutes, or until slightly reduced. Add the garlic, ginger, ground coriander, garam masala and curry leaves and cook for 1 minute. Add the palm sugar, coconut milk, lime juice and blended tomatoes and cook for 10–15 minutes, or until slightly reduced. Add the salmon and gently poach for 5–6 minutes. Add the salmon and gently poach for 5–6 minutes. Serve with steamed basmati rice if desired, garnished with coconut cream and fresh coriander. Serve with steamed basmati rice if desired, garnished with coconut cream and fresh coriander.
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"title": "Quick fish curry recipe",
"content": "An average of 4.0 out of 5 stars from 43 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/fish_curry_98168_16x9.jpg An incredible coconut fish curry that Giorgio Locatelli says is the best he's ever had. 3 tbsp sunflower oil 2 large onions, finely chopped4 garlic cloves, crushed 4cm/1½in fresh root ginger, finely grated 1 tsp ground coriander 2 tsp garam masala 10 curry leaves 2–3 tbsp palm sugar (available from Asian grocers) or light brown sugar400g tin coconut milk 3 limes, juice only5 vine-ripened tomatoes, chopped and blended700g/1lb 9oz skinless salmon fillet, cut into 2cm/¾in-wide finger-length pieces3 tbsp grated creamed coconut, to garnish handful fresh coriander, chopped, to garnish freshly steamed basmati rice, to serve (optional) 3 tbsp sunflower oil 2 large onions, finely chopped 4 garlic cloves, crushed 4cm/1½in fresh root ginger, finely grated 1 tsp ground coriander 2 tsp garam masala 10 curry leaves 2–3 tbsp palm sugar (available from Asian grocers) or light brown sugar 400g tin coconut milk 3 limes, juice only 5 vine-ripened tomatoes, chopped and blended 700g/1lb 9oz skinless salmon fillet, cut into 2cm/¾in-wide finger-length pieces 3 tbsp grated creamed coconut, to garnish handful fresh coriander, chopped, to garnish freshly steamed basmati rice, to serve (optional) Method Heat the oil in a heavy-bottomed saucepan over a low heat. Add the onions and fry for 15 minutes, or until soft and starting to turn golden. Add the garlic, ginger, ground coriander, garam masala and curry leaves and cook for 1 minute. Add the palm sugar, coconut milk, lime juice and blended tomatoes and cook for 10–15 minutes, or until slightly reduced. Add the salmon and gently poach for 5–6 minutes. Serve with steamed basmati rice if desired, garnished with coconut cream and fresh coriander. Heat the oil in a heavy-bottomed saucepan over a low heat. Add the onions and fry for 15 minutes, or until soft and starting to turn golden. Heat the oil in a heavy-bottomed saucepan over a low heat. Add the onions and fry for 15 minutes, or until soft and starting to turn golden. Add the garlic, ginger, ground coriander, garam masala and curry leaves and cook for 1 minute. Add the palm sugar, coconut milk, lime juice and blended tomatoes and cook for 10–15 minutes, or until slightly reduced. Add the garlic, ginger, ground coriander, garam masala and curry leaves and cook for 1 minute. Add the palm sugar, coconut milk, lime juice and blended tomatoes and cook for 10–15 minutes, or until slightly reduced. Add the salmon and gently poach for 5–6 minutes. Add the salmon and gently poach for 5–6 minutes. Serve with steamed basmati rice if desired, garnished with coconut cream and fresh coriander. Serve with steamed basmati rice if desired, garnished with coconut cream and fresh coriander."
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Easy chicken korma recipe
An average of 4.5 out of 5 stars from 66 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/midweek_chicken_korma_82829_16x9.jpg This chicken korma is full of flavour and exciting ingredients but is quick and easy to prepare, making it an ideal midweek dinner. It is also great for a low-calorie meal option. Each serving provides 499 kcal, 46g protein, 53g carbohydrates (of which 7.5g sugars), 10g fat (of which 3.5g saturates), 6g fibre and 1.3g salt. 4 boneless, skinless chicken breasts (each weighing about 150g/5½oz), cut into 2.5cm/1in chunks 2 tbsp sunflower or vegetable oil25g/1oz butter2 onions (350g/12oz total weight), coarsely grated or very finely chopped2 garlic cloves, crushed or finely grated25g/1oz fresh root ginger, peeled and finely grated2 tbsp medium or mild curry powder1 tsp ground turmeric1 tbsp mango chutney75g/2¾oz dried red split lentils800ml/1½ pints chicken stock, made with 1 stock cube3 tbsp single creamfreshly ground black pepper160g/5¾oz basmati rice, to serve 4 boneless, skinless chicken breasts (each weighing about 150g/5½oz), cut into 2.5cm/1in chunks 2 tbsp sunflower or vegetable oil 25g/1oz butter 2 onions (350g/12oz total weight), coarsely grated or very finely chopped 2 garlic cloves, crushed or finely grated 25g/1oz fresh root ginger, peeled and finely grated 2 tbsp medium or mild curry powder 1 tsp ground turmeric 1 tbsp mango chutney 75g/2¾oz dried red split lentils 800ml/1½ pints chicken stock, made with 1 stock cube 3 tbsp single cream freshly ground black pepper 160g/5¾oz basmati rice, to serve Method Season the chicken generously with pepper. Heat 1 tablespoon of the oil a large, non-stick frying pan. Fry the chicken over a medium–high heat for 4–5 minutes, turning occasionally. Set aside.Place the remaining oil, butter and onions in a large, non-stick saucepan and cook over a medium heat for 8–10 minutes, or until the onions are well softened and lightly browned. Stir in the garlic, ginger, curry powder and turmeric and cook for a few seconds more, stirring constantly.Add the mango chutney, lentils and stock to the spiced onions and bring to a simmer. Cook, stirring regularly, for 15–20 minutes, or until the lentils are very soft. For an extra smooth sauce, blend using a stick blender.Add the chicken and 2 tablespoons of cream to the lentil mixture and simmer gently for 5–6 minutes, or until the chicken is cooked through. Add an extra splash of water if the sauce is too thick.Meanwhile, place the rice in a saucepan of boiling water and cook for 10–12 minutes, or according to the packet instructions. Drain and set aside. Serve the curry immediately, garnished with the remaining cream, with the freshly cooked rice. Season the chicken generously with pepper. Season the chicken generously with pepper. Heat 1 tablespoon of the oil a large, non-stick frying pan. Fry the chicken over a medium–high heat for 4–5 minutes, turning occasionally. Set aside. Heat 1 tablespoon of the oil a large, non-stick frying pan. Fry the chicken over a medium–high heat for 4–5 minutes, turning occasionally. Set aside. Place the remaining oil, butter and onions in a large, non-stick saucepan and cook over a medium heat for 8–10 minutes, or until the onions are well softened and lightly browned. Stir in the garlic, ginger, curry powder and turmeric and cook for a few seconds more, stirring constantly. Place the remaining oil, butter and onions in a large, non-stick saucepan and cook over a medium heat for 8–10 minutes, or until the onions are well softened and lightly browned. Stir in the garlic, ginger, curry powder and turmeric and cook for a few seconds more, stirring constantly. Add the mango chutney, lentils and stock to the spiced onions and bring to a simmer. Cook, stirring regularly, for 15–20 minutes, or until the lentils are very soft. For an extra smooth sauce, blend using a stick blender. Add the mango chutney, lentils and stock to the spiced onions and bring to a simmer. Cook, stirring regularly, for 15–20 minutes, or until the lentils are very soft. For an extra smooth sauce, blend using a stick blender. Add the chicken and 2 tablespoons of cream to the lentil mixture and simmer gently for 5–6 minutes, or until the chicken is cooked through. Add an extra splash of water if the sauce is too thick. Add the chicken and 2 tablespoons of cream to the lentil mixture and simmer gently for 5–6 minutes, or until the chicken is cooked through. Add an extra splash of water if the sauce is too thick. Meanwhile, place the rice in a saucepan of boiling water and cook for 10–12 minutes, or according to the packet instructions. Drain and set aside. Serve the curry immediately, garnished with the remaining cream, with the freshly cooked rice. Meanwhile, place the rice in a saucepan of boiling water and cook for 10–12 minutes, or according to the packet instructions. Drain and set aside. Serve the curry immediately, garnished with the remaining cream, with the freshly cooked rice.
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"title": "Easy chicken korma recipe",
"content": "An average of 4.5 out of 5 stars from 66 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/midweek_chicken_korma_82829_16x9.jpg This chicken korma is full of flavour and exciting ingredients but is quick and easy to prepare, making it an ideal midweek dinner. It is also great for a low-calorie meal option. Each serving provides 499 kcal, 46g protein, 53g carbohydrates (of which 7.5g sugars), 10g fat (of which 3.5g saturates), 6g fibre and 1.3g salt. 4 boneless, skinless chicken breasts (each weighing about 150g/5½oz), cut into 2.5cm/1in chunks 2 tbsp sunflower or vegetable oil25g/1oz butter2 onions (350g/12oz total weight), coarsely grated or very finely chopped2 garlic cloves, crushed or finely grated25g/1oz fresh root ginger, peeled and finely grated2 tbsp medium or mild curry powder1 tsp ground turmeric1 tbsp mango chutney75g/2¾oz dried red split lentils800ml/1½ pints chicken stock, made with 1 stock cube3 tbsp single creamfreshly ground black pepper160g/5¾oz basmati rice, to serve 4 boneless, skinless chicken breasts (each weighing about 150g/5½oz), cut into 2.5cm/1in chunks 2 tbsp sunflower or vegetable oil 25g/1oz butter 2 onions (350g/12oz total weight), coarsely grated or very finely chopped 2 garlic cloves, crushed or finely grated 25g/1oz fresh root ginger, peeled and finely grated 2 tbsp medium or mild curry powder 1 tsp ground turmeric 1 tbsp mango chutney 75g/2¾oz dried red split lentils 800ml/1½ pints chicken stock, made with 1 stock cube 3 tbsp single cream freshly ground black pepper 160g/5¾oz basmati rice, to serve Method Season the chicken generously with pepper. Heat 1 tablespoon of the oil a large, non-stick frying pan. Fry the chicken over a medium–high heat for 4–5 minutes, turning occasionally. Set aside.Place the remaining oil, butter and onions in a large, non-stick saucepan and cook over a medium heat for 8–10 minutes, or until the onions are well softened and lightly browned. Stir in the garlic, ginger, curry powder and turmeric and cook for a few seconds more, stirring constantly.Add the mango chutney, lentils and stock to the spiced onions and bring to a simmer. Cook, stirring regularly, for 15–20 minutes, or until the lentils are very soft. For an extra smooth sauce, blend using a stick blender.Add the chicken and 2 tablespoons of cream to the lentil mixture and simmer gently for 5–6 minutes, or until the chicken is cooked through. Add an extra splash of water if the sauce is too thick.Meanwhile, place the rice in a saucepan of boiling water and cook for 10–12 minutes, or according to the packet instructions. Drain and set aside. Serve the curry immediately, garnished with the remaining cream, with the freshly cooked rice. Season the chicken generously with pepper. Season the chicken generously with pepper. Heat 1 tablespoon of the oil a large, non-stick frying pan. Fry the chicken over a medium–high heat for 4–5 minutes, turning occasionally. Set aside. Heat 1 tablespoon of the oil a large, non-stick frying pan. Fry the chicken over a medium–high heat for 4–5 minutes, turning occasionally. Set aside. Place the remaining oil, butter and onions in a large, non-stick saucepan and cook over a medium heat for 8–10 minutes, or until the onions are well softened and lightly browned. Stir in the garlic, ginger, curry powder and turmeric and cook for a few seconds more, stirring constantly. Place the remaining oil, butter and onions in a large, non-stick saucepan and cook over a medium heat for 8–10 minutes, or until the onions are well softened and lightly browned. Stir in the garlic, ginger, curry powder and turmeric and cook for a few seconds more, stirring constantly. Add the mango chutney, lentils and stock to the spiced onions and bring to a simmer. Cook, stirring regularly, for 15–20 minutes, or until the lentils are very soft. For an extra smooth sauce, blend using a stick blender. Add the mango chutney, lentils and stock to the spiced onions and bring to a simmer. Cook, stirring regularly, for 15–20 minutes, or until the lentils are very soft. For an extra smooth sauce, blend using a stick blender. Add the chicken and 2 tablespoons of cream to the lentil mixture and simmer gently for 5–6 minutes, or until the chicken is cooked through. Add an extra splash of water if the sauce is too thick. Add the chicken and 2 tablespoons of cream to the lentil mixture and simmer gently for 5–6 minutes, or until the chicken is cooked through. Add an extra splash of water if the sauce is too thick. Meanwhile, place the rice in a saucepan of boiling water and cook for 10–12 minutes, or according to the packet instructions. Drain and set aside. Serve the curry immediately, garnished with the remaining cream, with the freshly cooked rice. Meanwhile, place the rice in a saucepan of boiling water and cook for 10–12 minutes, or according to the packet instructions. Drain and set aside. Serve the curry immediately, garnished with the remaining cream, with the freshly cooked rice."
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123c0d2cf7c3a0a06b0849777ebadf2470fa3fa7f5d563613f1f003d26095e2e
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Chickpea, spinach and egg curry recipe
An average of 4.3 out of 5 stars from 109 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/chickpea_spinach_and_egg_50755_16x9.jpg This vegetarian low-calorie chickpea curry makes a wonderful, easy after-work meal, and is ready in less than 20 minutes. It's also vegan if you leave out the egg. Each serving provides 441 kcal, 26g protein, 92g carbohydrates (of which 8.5g sugars), 20g fat (of which 3.5g saturates), 15g fibre and 0.6g salt. With a GI of 45 this meal is high protein, low GI. 2 large free-range eggs1 tbsp light olive oil2 tsp cumin seeds1 tsp black mustard seeds2 tbsp medium curry powder, plus extra for sprinkling1 tsp garlic granules1 tsp ground ginger400g tin chopped tomatoes400g tin chickpeas, drained and rinsed1 tbsp lemon juice100ml/3½fl oz boiling water 180g/6oz baby leaf spinachsalt and freshly ground black pepper2 tbsp chopped fresh coriander, to garnish 2 large free-range eggs 1 tbsp light olive oil 2 tsp cumin seeds 1 tsp black mustard seeds 2 tbsp medium curry powder, plus extra for sprinkling 1 tsp garlic granules 1 tsp ground ginger 400g tin chopped tomatoes 400g tin chickpeas, drained and rinsed 1 tbsp lemon juice 100ml/3½fl oz boiling water 180g/6oz baby leaf spinach salt and freshly ground black pepper 2 tbsp chopped fresh coriander, to garnish Method Bring a small saucepan of water to the boil and cook the eggs for 6–8 minutes, or until done to your liking. When cool enough to handle, shell, halve and set aside.Meanwhile, heat the oil in a wide frying pan over a low heat. Add the cumin, black mustard seeds, curry powder, garlic granules and ground ginger and stir-fry for 1 minute.Add the tomatoes, chickpeas, lemon juice and boiling water and season with salt and pepper. Cook over a high heat for 6–8 minutes, or until reduced and thickened, stirring often. Add the spinach and cook until wilted. Divide the curry between two shallow bowls, top each with two egg halves and sprinkle over some curry powder. Scatter with coriander and serve immediately. Bring a small saucepan of water to the boil and cook the eggs for 6–8 minutes, or until done to your liking. When cool enough to handle, shell, halve and set aside. Bring a small saucepan of water to the boil and cook the eggs for 6–8 minutes, or until done to your liking. When cool enough to handle, shell, halve and set aside. Meanwhile, heat the oil in a wide frying pan over a low heat. Add the cumin, black mustard seeds, curry powder, garlic granules and ground ginger and stir-fry for 1 minute. Meanwhile, heat the oil in a wide frying pan over a low heat. Add the cumin, black mustard seeds, curry powder, garlic granules and ground ginger and stir-fry for 1 minute. Add the tomatoes, chickpeas, lemon juice and boiling water and season with salt and pepper. Cook over a high heat for 6–8 minutes, or until reduced and thickened, stirring often. Add the spinach and cook until wilted. Add the tomatoes, chickpeas, lemon juice and boiling water and season with salt and pepper. Cook over a high heat for 6–8 minutes, or until reduced and thickened, stirring often. Add the spinach and cook until wilted. Divide the curry between two shallow bowls, top each with two egg halves and sprinkle over some curry powder. Scatter with coriander and serve immediately. Divide the curry between two shallow bowls, top each with two egg halves and sprinkle over some curry powder. Scatter with coriander and serve immediately.
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"title": "Chickpea, spinach and egg curry recipe",
"content": "An average of 4.3 out of 5 stars from 109 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/chickpea_spinach_and_egg_50755_16x9.jpg This vegetarian low-calorie chickpea curry makes a wonderful, easy after-work meal, and is ready in less than 20 minutes. It's also vegan if you leave out the egg. Each serving provides 441 kcal, 26g protein, 92g carbohydrates (of which 8.5g sugars), 20g fat (of which 3.5g saturates), 15g fibre and 0.6g salt. With a GI of 45 this meal is high protein, low GI. 2 large free-range eggs1 tbsp light olive oil2 tsp cumin seeds1 tsp black mustard seeds2 tbsp medium curry powder, plus extra for sprinkling1 tsp garlic granules1 tsp ground ginger400g tin chopped tomatoes400g tin chickpeas, drained and rinsed1 tbsp lemon juice100ml/3½fl oz boiling water 180g/6oz baby leaf spinachsalt and freshly ground black pepper2 tbsp chopped fresh coriander, to garnish 2 large free-range eggs 1 tbsp light olive oil 2 tsp cumin seeds 1 tsp black mustard seeds 2 tbsp medium curry powder, plus extra for sprinkling 1 tsp garlic granules 1 tsp ground ginger 400g tin chopped tomatoes 400g tin chickpeas, drained and rinsed 1 tbsp lemon juice 100ml/3½fl oz boiling water 180g/6oz baby leaf spinach salt and freshly ground black pepper 2 tbsp chopped fresh coriander, to garnish Method Bring a small saucepan of water to the boil and cook the eggs for 6–8 minutes, or until done to your liking. When cool enough to handle, shell, halve and set aside.Meanwhile, heat the oil in a wide frying pan over a low heat. Add the cumin, black mustard seeds, curry powder, garlic granules and ground ginger and stir-fry for 1 minute.Add the tomatoes, chickpeas, lemon juice and boiling water and season with salt and pepper. Cook over a high heat for 6–8 minutes, or until reduced and thickened, stirring often. Add the spinach and cook until wilted. Divide the curry between two shallow bowls, top each with two egg halves and sprinkle over some curry powder. Scatter with coriander and serve immediately. Bring a small saucepan of water to the boil and cook the eggs for 6–8 minutes, or until done to your liking. When cool enough to handle, shell, halve and set aside. Bring a small saucepan of water to the boil and cook the eggs for 6–8 minutes, or until done to your liking. When cool enough to handle, shell, halve and set aside. Meanwhile, heat the oil in a wide frying pan over a low heat. Add the cumin, black mustard seeds, curry powder, garlic granules and ground ginger and stir-fry for 1 minute. Meanwhile, heat the oil in a wide frying pan over a low heat. Add the cumin, black mustard seeds, curry powder, garlic granules and ground ginger and stir-fry for 1 minute. Add the tomatoes, chickpeas, lemon juice and boiling water and season with salt and pepper. Cook over a high heat for 6–8 minutes, or until reduced and thickened, stirring often. Add the spinach and cook until wilted. Add the tomatoes, chickpeas, lemon juice and boiling water and season with salt and pepper. Cook over a high heat for 6–8 minutes, or until reduced and thickened, stirring often. Add the spinach and cook until wilted. Divide the curry between two shallow bowls, top each with two egg halves and sprinkle over some curry powder. Scatter with coriander and serve immediately. Divide the curry between two shallow bowls, top each with two egg halves and sprinkle over some curry powder. Scatter with coriander and serve immediately."
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a0318588f258c8a6419ee243c3b5ee80a473c0a1817b438de0b7c8efc2c7cbc4
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Chicken balti recipe
An average of 4.3 out of 5 stars from 64 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/chickenandspinachbal_86977_16x9.jpg This fresh-tasting easy chicken balti curry is a delicious recipe to have up your sleeve when you’re cooking for two. 2½ cm/1in piece fresh ginger, peeled2 garlic cloves, peeled¼ tsp salt1 lime, juice only½ tsp ground coriander½ tsp chilli powder½ tsp ground turmeric½ tsp ground cumin2 chicken breasts, cut into bite-sized pieces75ml/2½fl oz plain yoghurt 2½ cm/1in piece fresh ginger, peeled 2 garlic cloves, peeled ¼ tsp salt 1 lime, juice only ½ tsp ground coriander ½ tsp chilli powder ½ tsp ground turmeric ½ tsp ground cumin 2 chicken breasts, cut into bite-sized pieces 75ml/2½fl oz plain yoghurt 1 tbsp sunflower oil1 red onion, peeled and finely sliced2 tomatoes, chopped1 tbsp tomato purée75ml/2½fl oz double cream150g/5oz baby spinach leaves 1 tbsp sunflower oil 1 red onion, peeled and finely sliced 2 tomatoes, chopped 1 tbsp tomato purée 75ml/2½fl oz double cream 150g/5oz baby spinach leaves small handful fresh coriander leaves, chopped100g/3½oz basmati rice, rinsed and drained, then cooked according to packet small handful fresh coriander leaves, chopped 100g/3½oz basmati rice, rinsed and drained, then cooked according to packet Method For the marinade, finely chop or grate the ginger and garlic. Sprinkle over the salt and chop a little more, then place into a bowl.Add the lime juice, ground coriander, chilli powder, ground turmeric and ground cumin to the bowl and mix well.Add the chicken pieces and the yoghurt and stir to coat the chicken. Leave to marinate for at least 10–15 minutes (or for an hour if possible, covered in the fridge).For the curry, heat the oil in a frying pan over a low heat and add the onion. Fry for 1–2 minutes, then add the tomatoes and the tomato purée and cook gently for about one minute.Add the chicken to the pan along with the marinade and a splash of water.Pour in the cream, turn up the heat and simmer for 10–15 minutes, or until the chicken is cooked through. There should be no pink when you cut into it. If pink, cook for longer.Add the spinach to the pan and stir until just wilted. Sprinkle over the coriander.To serve, drain the rice and divide between two plates. Top with the curry. For the marinade, finely chop or grate the ginger and garlic. Sprinkle over the salt and chop a little more, then place into a bowl. For the marinade, finely chop or grate the ginger and garlic. Sprinkle over the salt and chop a little more, then place into a bowl. Add the lime juice, ground coriander, chilli powder, ground turmeric and ground cumin to the bowl and mix well. Add the lime juice, ground coriander, chilli powder, ground turmeric and ground cumin to the bowl and mix well. Add the chicken pieces and the yoghurt and stir to coat the chicken. Leave to marinate for at least 10–15 minutes (or for an hour if possible, covered in the fridge). Add the chicken pieces and the yoghurt and stir to coat the chicken. Leave to marinate for at least 10–15 minutes (or for an hour if possible, covered in the fridge). For the curry, heat the oil in a frying pan over a low heat and add the onion. Fry for 1–2 minutes, then add the tomatoes and the tomato purée and cook gently for about one minute. For the curry, heat the oil in a frying pan over a low heat and add the onion. Fry for 1–2 minutes, then add the tomatoes and the tomato purée and cook gently for about one minute. Add the chicken to the pan along with the marinade and a splash of water. Add the chicken to the pan along with the marinade and a splash of water. Pour in the cream, turn up the heat and simmer for 10–15 minutes, or until the chicken is cooked through. There should be no pink when you cut into it. If pink, cook for longer. Pour in the cream, turn up the heat and simmer for 10–15 minutes, or until the chicken is cooked through. There should be no pink when you cut into it. If pink, cook for longer. Add the spinach to the pan and stir until just wilted. Sprinkle over the coriander. Add the spinach to the pan and stir until just wilted. Sprinkle over the coriander. To serve, drain the rice and divide between two plates. Top with the curry. To serve, drain the rice and divide between two plates. Top with the curry.
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"title": "Chicken balti recipe",
"content": "An average of 4.3 out of 5 stars from 64 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/chickenandspinachbal_86977_16x9.jpg This fresh-tasting easy chicken balti curry is a delicious recipe to have up your sleeve when you’re cooking for two. 2½ cm/1in piece fresh ginger, peeled2 garlic cloves, peeled¼ tsp salt1 lime, juice only½ tsp ground coriander½ tsp chilli powder½ tsp ground turmeric½ tsp ground cumin2 chicken breasts, cut into bite-sized pieces75ml/2½fl oz plain yoghurt 2½ cm/1in piece fresh ginger, peeled 2 garlic cloves, peeled ¼ tsp salt 1 lime, juice only ½ tsp ground coriander ½ tsp chilli powder ½ tsp ground turmeric ½ tsp ground cumin 2 chicken breasts, cut into bite-sized pieces 75ml/2½fl oz plain yoghurt 1 tbsp sunflower oil1 red onion, peeled and finely sliced2 tomatoes, chopped1 tbsp tomato purée75ml/2½fl oz double cream150g/5oz baby spinach leaves 1 tbsp sunflower oil 1 red onion, peeled and finely sliced 2 tomatoes, chopped 1 tbsp tomato purée 75ml/2½fl oz double cream 150g/5oz baby spinach leaves small handful fresh coriander leaves, chopped100g/3½oz basmati rice, rinsed and drained, then cooked according to packet small handful fresh coriander leaves, chopped 100g/3½oz basmati rice, rinsed and drained, then cooked according to packet Method For the marinade, finely chop or grate the ginger and garlic. Sprinkle over the salt and chop a little more, then place into a bowl.Add the lime juice, ground coriander, chilli powder, ground turmeric and ground cumin to the bowl and mix well.Add the chicken pieces and the yoghurt and stir to coat the chicken. Leave to marinate for at least 10–15 minutes (or for an hour if possible, covered in the fridge).For the curry, heat the oil in a frying pan over a low heat and add the onion. Fry for 1–2 minutes, then add the tomatoes and the tomato purée and cook gently for about one minute.Add the chicken to the pan along with the marinade and a splash of water.Pour in the cream, turn up the heat and simmer for 10–15 minutes, or until the chicken is cooked through. There should be no pink when you cut into it. If pink, cook for longer.Add the spinach to the pan and stir until just wilted. Sprinkle over the coriander.To serve, drain the rice and divide between two plates. Top with the curry. For the marinade, finely chop or grate the ginger and garlic. Sprinkle over the salt and chop a little more, then place into a bowl. For the marinade, finely chop or grate the ginger and garlic. Sprinkle over the salt and chop a little more, then place into a bowl. Add the lime juice, ground coriander, chilli powder, ground turmeric and ground cumin to the bowl and mix well. Add the lime juice, ground coriander, chilli powder, ground turmeric and ground cumin to the bowl and mix well. Add the chicken pieces and the yoghurt and stir to coat the chicken. Leave to marinate for at least 10–15 minutes (or for an hour if possible, covered in the fridge). Add the chicken pieces and the yoghurt and stir to coat the chicken. Leave to marinate for at least 10–15 minutes (or for an hour if possible, covered in the fridge). For the curry, heat the oil in a frying pan over a low heat and add the onion. Fry for 1–2 minutes, then add the tomatoes and the tomato purée and cook gently for about one minute. For the curry, heat the oil in a frying pan over a low heat and add the onion. Fry for 1–2 minutes, then add the tomatoes and the tomato purée and cook gently for about one minute. Add the chicken to the pan along with the marinade and a splash of water. Add the chicken to the pan along with the marinade and a splash of water. Pour in the cream, turn up the heat and simmer for 10–15 minutes, or until the chicken is cooked through. There should be no pink when you cut into it. If pink, cook for longer. Pour in the cream, turn up the heat and simmer for 10–15 minutes, or until the chicken is cooked through. There should be no pink when you cut into it. If pink, cook for longer. Add the spinach to the pan and stir until just wilted. Sprinkle over the coriander. Add the spinach to the pan and stir until just wilted. Sprinkle over the coriander. To serve, drain the rice and divide between two plates. Top with the curry. To serve, drain the rice and divide between two plates. Top with the curry."
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c207a7d7ec11681ba2aaff1edb15910870ec10e8a0c9412696876b9489e5da50
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Saag aloo recipe
An average of 4.4 out of 5 stars from 58 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/saag_aloo_32582_16x9.jpg Traditional Punjabi cooking includes many vegetarian dishes. Saag aloo is made with saag (a variety of greens, including mustard greens), potatoes and spices. This vegan recipe uses frozen spinach: it could also be called palak aloo (palak meaning spinach). It makes a simple and inexpensive midweek meal, served with a bowl of dal and some chapatis or rice. Each serving provides 200 kcal, 5g protein, 20g carbohydrates (of which 4g sugars), 10g fat (of which 1g saturates), 5.5g fibre and 0.9g salt. 3 tbsp vegetable oil2 tsp cumin seeds5 garlic cloves, sliced2 bird’s-eye green chillies, finely chopped115g/4oz onion, finely chopped1 tbsp ground coriander 1 tsp ground turmeric 400g/14oz frozen chopped spinach 350g/12oz potatoes, peeled, cut into large cubes and boiled until just tender1cm/½in piece fresh root ginger, cut into sliverssalt 3 tbsp vegetable oil 2 tsp cumin seeds 5 garlic cloves, sliced 2 bird’s-eye green chillies, finely chopped 115g/4oz onion, finely chopped 1 tbsp ground coriander 1 tsp ground turmeric 400g/14oz frozen chopped spinach 350g/12oz potatoes, peeled, cut into large cubes and boiled until just tender 1cm/½in piece fresh root ginger, cut into slivers salt Method Heat the oil in a large saucepan or wok over a medium heat. Add the cumin seeds and, as they begin to sizzle, add the garlic and chillies. Fry for a minute, then add the onion and continue to fry for 7–8 minutes, stirring well. Add the coriander and turmeric and stir well. Add the frozen spinach, put a lid on the pan and cook over a medium heat for 5 minutes. Season with salt. As the spinach begins to release its moisture, turn the heat to low and cook for a further 5 minutes. Add the cubed potato and ginger and cook for 5 minutes: the potato will absorb any residual moisture. Serve with chapatis or rice. Heat the oil in a large saucepan or wok over a medium heat. Add the cumin seeds and, as they begin to sizzle, add the garlic and chillies. Fry for a minute, then add the onion and continue to fry for 7–8 minutes, stirring well. Heat the oil in a large saucepan or wok over a medium heat. Add the cumin seeds and, as they begin to sizzle, add the garlic and chillies. Fry for a minute, then add the onion and continue to fry for 7–8 minutes, stirring well. Add the coriander and turmeric and stir well. Add the frozen spinach, put a lid on the pan and cook over a medium heat for 5 minutes. Season with salt. As the spinach begins to release its moisture, turn the heat to low and cook for a further 5 minutes. Add the coriander and turmeric and stir well. Add the frozen spinach, put a lid on the pan and cook over a medium heat for 5 minutes. Season with salt. As the spinach begins to release its moisture, turn the heat to low and cook for a further 5 minutes. Add the cubed potato and ginger and cook for 5 minutes: the potato will absorb any residual moisture. Serve with chapatis or rice. Add the cubed potato and ginger and cook for 5 minutes: the potato will absorb any residual moisture. Serve with chapatis or rice.
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"title": "Saag aloo recipe",
"content": "An average of 4.4 out of 5 stars from 58 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/saag_aloo_32582_16x9.jpg Traditional Punjabi cooking includes many vegetarian dishes. Saag aloo is made with saag (a variety of greens, including mustard greens), potatoes and spices. This vegan recipe uses frozen spinach: it could also be called palak aloo (palak meaning spinach). It makes a simple and inexpensive midweek meal, served with a bowl of dal and some chapatis or rice. Each serving provides 200 kcal, 5g protein, 20g carbohydrates (of which 4g sugars), 10g fat (of which 1g saturates), 5.5g fibre and 0.9g salt. 3 tbsp vegetable oil2 tsp cumin seeds5 garlic cloves, sliced2 bird’s-eye green chillies, finely chopped115g/4oz onion, finely chopped1 tbsp ground coriander 1 tsp ground turmeric 400g/14oz frozen chopped spinach 350g/12oz potatoes, peeled, cut into large cubes and boiled until just tender1cm/½in piece fresh root ginger, cut into sliverssalt 3 tbsp vegetable oil 2 tsp cumin seeds 5 garlic cloves, sliced 2 bird’s-eye green chillies, finely chopped 115g/4oz onion, finely chopped 1 tbsp ground coriander 1 tsp ground turmeric 400g/14oz frozen chopped spinach 350g/12oz potatoes, peeled, cut into large cubes and boiled until just tender 1cm/½in piece fresh root ginger, cut into slivers salt Method Heat the oil in a large saucepan or wok over a medium heat. Add the cumin seeds and, as they begin to sizzle, add the garlic and chillies. Fry for a minute, then add the onion and continue to fry for 7–8 minutes, stirring well. Add the coriander and turmeric and stir well. Add the frozen spinach, put a lid on the pan and cook over a medium heat for 5 minutes. Season with salt. As the spinach begins to release its moisture, turn the heat to low and cook for a further 5 minutes. Add the cubed potato and ginger and cook for 5 minutes: the potato will absorb any residual moisture. Serve with chapatis or rice. Heat the oil in a large saucepan or wok over a medium heat. Add the cumin seeds and, as they begin to sizzle, add the garlic and chillies. Fry for a minute, then add the onion and continue to fry for 7–8 minutes, stirring well. Heat the oil in a large saucepan or wok over a medium heat. Add the cumin seeds and, as they begin to sizzle, add the garlic and chillies. Fry for a minute, then add the onion and continue to fry for 7–8 minutes, stirring well. Add the coriander and turmeric and stir well. Add the frozen spinach, put a lid on the pan and cook over a medium heat for 5 minutes. Season with salt. As the spinach begins to release its moisture, turn the heat to low and cook for a further 5 minutes. Add the coriander and turmeric and stir well. Add the frozen spinach, put a lid on the pan and cook over a medium heat for 5 minutes. Season with salt. As the spinach begins to release its moisture, turn the heat to low and cook for a further 5 minutes. Add the cubed potato and ginger and cook for 5 minutes: the potato will absorb any residual moisture. Serve with chapatis or rice. Add the cubed potato and ginger and cook for 5 minutes: the potato will absorb any residual moisture. Serve with chapatis or rice."
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59a7cd81d4268ac4f3846436fc28d48a0a309df0bb5002f08e178d73d29b2ccb
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Quick veggie korma recipe
An average of 4.3 out of 5 stars from 12 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/quick_korma_75721_16x9.jpg Nigel Slater’s aromatic, creamy korma makes a welcome meal to come home to on a cold night. 3 medium onions3 cloves of garlica thick slice of buttera thumb-sized piece of ginger10 green cardamom podsa tsp ground cumin½ tsp ground turmerica couple of pinches of ground cinnamon a cinnamon sticka good pinch of ground chilli 3 bay leaves650g/1lb 7oz assorted mushrooms250g/9oz spinachhandful skinned hazelnutsa generous handful of raisins or golden sultanas200g/7oz plain yoghurt150g/5oz crème fraîche rice or bread, to serve 3 medium onions 3 cloves of garlic a thick slice of butter a thumb-sized piece of ginger 10 green cardamom pods a tsp ground cumin ½ tsp ground turmeric a couple of pinches of ground cinnamon a cinnamon stick a good pinch of ground chilli 3 bay leaves 650g/1lb 7oz assorted mushrooms 250g/9oz spinach handful skinned hazelnuts a generous handful of raisins or golden sultanas 200g/7oz plain yoghurt 150g/5oz crème fraîche rice or bread, to serve Method Peel and slice the onions and garlic. Melt most of the thick slice of butter in a deep-sided pan, reserving a little. Peel and grate the ginger and add to the pan with the onions and garlic. Break open the cardamom pods, discard the green shells and lightly crush the black seeds within. A pestle and mortar is good for this but any heavy weight will do. Add the crushed seeds to the pan with the cumin, turmeric, ground cinnamon, cinnamon stick, chilli and the bay leaves. Cut the mushrooms into large pieces and add to the pan together with the remaining butter (you will find the mushrooms tend to soak it up). Let the mushrooms cook for a couple of minutes, then stir and cover with a lid. When the mushrooms have softened and darkened a little, add 200ml/7fl oz water. Stir, cover and simmer for 15 minutes. Meanwhile, wash the spinach carefully. Cook briefly in a separate pan until the leaves have wilted but are still bright, about a minute or two. Remove the spinach and cool under running water to keep the colour bright then squeeze dry and add to the pan with the mushrooms. Stir in the skinned hazelnuts and the raisins or sultanas. Gently stir in the yoghurt and crème fraîche. Warm through gently and serve, with rice or bread if you wish. Peel and slice the onions and garlic. Melt most of the thick slice of butter in a deep-sided pan, reserving a little. Peel and grate the ginger and add to the pan with the onions and garlic. Peel and slice the onions and garlic. Melt most of the thick slice of butter in a deep-sided pan, reserving a little. Peel and grate the ginger and add to the pan with the onions and garlic. Break open the cardamom pods, discard the green shells and lightly crush the black seeds within. A pestle and mortar is good for this but any heavy weight will do. Add the crushed seeds to the pan with the cumin, turmeric, ground cinnamon, cinnamon stick, chilli and the bay leaves. Break open the cardamom pods, discard the green shells and lightly crush the black seeds within. A pestle and mortar is good for this but any heavy weight will do. Add the crushed seeds to the pan with the cumin, turmeric, ground cinnamon, cinnamon stick, chilli and the bay leaves. Cut the mushrooms into large pieces and add to the pan together with the remaining butter (you will find the mushrooms tend to soak it up). Let the mushrooms cook for a couple of minutes, then stir and cover with a lid. Cut the mushrooms into large pieces and add to the pan together with the remaining butter (you will find the mushrooms tend to soak it up). Let the mushrooms cook for a couple of minutes, then stir and cover with a lid. When the mushrooms have softened and darkened a little, add 200ml/7fl oz water. Stir, cover and simmer for 15 minutes. When the mushrooms have softened and darkened a little, add 200ml/7fl oz water. Stir, cover and simmer for 15 minutes. Meanwhile, wash the spinach carefully. Cook briefly in a separate pan until the leaves have wilted but are still bright, about a minute or two. Remove the spinach and cool under running water to keep the colour bright then squeeze dry and add to the pan with the mushrooms. Meanwhile, wash the spinach carefully. Cook briefly in a separate pan until the leaves have wilted but are still bright, about a minute or two. Remove the spinach and cool under running water to keep the colour bright then squeeze dry and add to the pan with the mushrooms. Stir in the skinned hazelnuts and the raisins or sultanas. Gently stir in the yoghurt and crème fraîche. Warm through gently and serve, with rice or bread if you wish. Stir in the skinned hazelnuts and the raisins or sultanas. Gently stir in the yoghurt and crème fraîche. Warm through gently and serve, with rice or bread if you wish. Recipe tips If you toast the hazelnuts briefly in a non-stick pan until golden you will get a more nutty flavour.
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"title": "Quick veggie korma recipe",
"content": "An average of 4.3 out of 5 stars from 12 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/quick_korma_75721_16x9.jpg Nigel Slater’s aromatic, creamy korma makes a welcome meal to come home to on a cold night. 3 medium onions3 cloves of garlica thick slice of buttera thumb-sized piece of ginger10 green cardamom podsa tsp ground cumin½ tsp ground turmerica couple of pinches of ground cinnamon a cinnamon sticka good pinch of ground chilli 3 bay leaves650g/1lb 7oz assorted mushrooms250g/9oz spinachhandful skinned hazelnutsa generous handful of raisins or golden sultanas200g/7oz plain yoghurt150g/5oz crème fraîche rice or bread, to serve 3 medium onions 3 cloves of garlic a thick slice of butter a thumb-sized piece of ginger 10 green cardamom pods a tsp ground cumin ½ tsp ground turmeric a couple of pinches of ground cinnamon a cinnamon stick a good pinch of ground chilli 3 bay leaves 650g/1lb 7oz assorted mushrooms 250g/9oz spinach handful skinned hazelnuts a generous handful of raisins or golden sultanas 200g/7oz plain yoghurt 150g/5oz crème fraîche rice or bread, to serve Method Peel and slice the onions and garlic. Melt most of the thick slice of butter in a deep-sided pan, reserving a little. Peel and grate the ginger and add to the pan with the onions and garlic. Break open the cardamom pods, discard the green shells and lightly crush the black seeds within. A pestle and mortar is good for this but any heavy weight will do. Add the crushed seeds to the pan with the cumin, turmeric, ground cinnamon, cinnamon stick, chilli and the bay leaves. Cut the mushrooms into large pieces and add to the pan together with the remaining butter (you will find the mushrooms tend to soak it up). Let the mushrooms cook for a couple of minutes, then stir and cover with a lid. When the mushrooms have softened and darkened a little, add 200ml/7fl oz water. Stir, cover and simmer for 15 minutes. Meanwhile, wash the spinach carefully. Cook briefly in a separate pan until the leaves have wilted but are still bright, about a minute or two. Remove the spinach and cool under running water to keep the colour bright then squeeze dry and add to the pan with the mushrooms. Stir in the skinned hazelnuts and the raisins or sultanas. Gently stir in the yoghurt and crème fraîche. Warm through gently and serve, with rice or bread if you wish. Peel and slice the onions and garlic. Melt most of the thick slice of butter in a deep-sided pan, reserving a little. Peel and grate the ginger and add to the pan with the onions and garlic. Peel and slice the onions and garlic. Melt most of the thick slice of butter in a deep-sided pan, reserving a little. Peel and grate the ginger and add to the pan with the onions and garlic. Break open the cardamom pods, discard the green shells and lightly crush the black seeds within. A pestle and mortar is good for this but any heavy weight will do. Add the crushed seeds to the pan with the cumin, turmeric, ground cinnamon, cinnamon stick, chilli and the bay leaves. Break open the cardamom pods, discard the green shells and lightly crush the black seeds within. A pestle and mortar is good for this but any heavy weight will do. Add the crushed seeds to the pan with the cumin, turmeric, ground cinnamon, cinnamon stick, chilli and the bay leaves. Cut the mushrooms into large pieces and add to the pan together with the remaining butter (you will find the mushrooms tend to soak it up). Let the mushrooms cook for a couple of minutes, then stir and cover with a lid. Cut the mushrooms into large pieces and add to the pan together with the remaining butter (you will find the mushrooms tend to soak it up). Let the mushrooms cook for a couple of minutes, then stir and cover with a lid. When the mushrooms have softened and darkened a little, add 200ml/7fl oz water. Stir, cover and simmer for 15 minutes. When the mushrooms have softened and darkened a little, add 200ml/7fl oz water. Stir, cover and simmer for 15 minutes. Meanwhile, wash the spinach carefully. Cook briefly in a separate pan until the leaves have wilted but are still bright, about a minute or two. Remove the spinach and cool under running water to keep the colour bright then squeeze dry and add to the pan with the mushrooms. Meanwhile, wash the spinach carefully. Cook briefly in a separate pan until the leaves have wilted but are still bright, about a minute or two. Remove the spinach and cool under running water to keep the colour bright then squeeze dry and add to the pan with the mushrooms. Stir in the skinned hazelnuts and the raisins or sultanas. Gently stir in the yoghurt and crème fraîche. Warm through gently and serve, with rice or bread if you wish. Stir in the skinned hazelnuts and the raisins or sultanas. Gently stir in the yoghurt and crème fraîche. Warm through gently and serve, with rice or bread if you wish. Recipe tips If you toast the hazelnuts briefly in a non-stick pan until golden you will get a more nutty flavour."
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e83e67025c020538c6bc9e2ee883275d320699777ce01a2c17ac16391c678260
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Chilli paneer recipe
An average of 4.4 out of 5 stars from 19 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/chilli_paneer_80393_16x9.jpg Chilli paneer is an Indian street food favourite! Golden, crispy nuggets of paneer are wrapped in a sticky chilli garlic sauce – the ingredients are unusual but the final result is delicious! 4 tbsp tomato ketchup3 tbsp rice wine vinegar2 tbsp soy sauce 1 tbsp honey 4 tbsp tomato ketchup 3 tbsp rice wine vinegar 2 tbsp soy sauce 1 tbsp honey vegetable oil, for deep frying2 tbsp plain flour3 tbsp cornflour½ tsp Kashmiri chilli powderpinch of chilli flakespinch salt300g/10½oz paneer, cut into bite-sized cubes vegetable oil, for deep frying 2 tbsp plain flour 3 tbsp cornflour ½ tsp Kashmiri chilli powder pinch of chilli flakes pinch salt 300g/10½oz paneer, cut into bite-sized cubes 3 tbsp vegetable oil3 spring onions, thinly sliced (greens reserved and thinly sliced for garnish)6 garlic cloves, finely chopped2 green bird's-eye chillies, slit lengthways2 red peppers, chopped into 2cm/1in pieces100g/3½oz red onion, diced into 2cm/1in cubes½ tsp ground black peppersalt, to taste1½ tsp cornflour 3 tbsp vegetable oil 3 spring onions, thinly sliced (greens reserved and thinly sliced for garnish) 6 garlic cloves, finely chopped 2 green bird's-eye chillies, slit lengthways 2 red peppers, chopped into 2cm/1in pieces 100g/3½oz red onion, diced into 2cm/1in cubes ½ tsp ground black pepper salt, to taste 1½ tsp cornflour Method Combine the sauce ingredients in a bowl with 100ml/3½fl oz water and set aside. Pour the vegetable oil into a heavy-bottomed pan or a deep-fat fryer and heat to 180C, or until a cube of bread turns golden-brown in 15 seconds. (CAUTION: hot oil can be dangerous. Do not leave unattended.) Combine the plain flour, cornflour, chilli powder, chilli flakes and salt in a large mixing bowl. Add 80ml/2½fl oz water a little at a time and whisk to make a sticky batter. You’ll need to keep stirring it to keep it loose! Coat a few paneer pieces in the batter and deep-fry for 3–4 minutes until crisp and golden. Drain on kitchen paper and batter then deep-fry the remaining paneer cubes in batches.To make the chilli paneer, place a large wok over a medium flame and add the vegetable oil. When the oil is hot, add the spring onions and garlic, fry for a minute, then add the green chillies, peppers and red onion. Fry for 3 minutes, stirring well, then add the sauce mixture along with the salt and pepper. Simmer over a low heat for 1 minute. Mix the cornflour with a tablespoon of cold water in a small bowl, and add this to the wok. Cook for 2 minutes until it thickens. Finally, add the crispy fried paneer and the spring onion greens and mix thoroughly to coat everything in the sauce. Serve immediately. Combine the sauce ingredients in a bowl with 100ml/3½fl oz water and set aside. Combine the sauce ingredients in a bowl with 100ml/3½fl oz water and set aside. Pour the vegetable oil into a heavy-bottomed pan or a deep-fat fryer and heat to 180C, or until a cube of bread turns golden-brown in 15 seconds. (CAUTION: hot oil can be dangerous. Do not leave unattended.) Pour the vegetable oil into a heavy-bottomed pan or a deep-fat fryer and heat to 180C, or until a cube of bread turns golden-brown in 15 seconds. (CAUTION: hot oil can be dangerous. Do not leave unattended.) Combine the plain flour, cornflour, chilli powder, chilli flakes and salt in a large mixing bowl. Add 80ml/2½fl oz water a little at a time and whisk to make a sticky batter. You’ll need to keep stirring it to keep it loose! Coat a few paneer pieces in the batter and deep-fry for 3–4 minutes until crisp and golden. Drain on kitchen paper and batter then deep-fry the remaining paneer cubes in batches. Combine the plain flour, cornflour, chilli powder, chilli flakes and salt in a large mixing bowl. Add 80ml/2½fl oz water a little at a time and whisk to make a sticky batter. You’ll need to keep stirring it to keep it loose! Coat a few paneer pieces in the batter and deep-fry for 3–4 minutes until crisp and golden. Drain on kitchen paper and batter then deep-fry the remaining paneer cubes in batches. To make the chilli paneer, place a large wok over a medium flame and add the vegetable oil. When the oil is hot, add the spring onions and garlic, fry for a minute, then add the green chillies, peppers and red onion. Fry for 3 minutes, stirring well, then add the sauce mixture along with the salt and pepper. Simmer over a low heat for 1 minute. To make the chilli paneer, place a large wok over a medium flame and add the vegetable oil. When the oil is hot, add the spring onions and garlic, fry for a minute, then add the green chillies, peppers and red onion. Fry for 3 minutes, stirring well, then add the sauce mixture along with the salt and pepper. Simmer over a low heat for 1 minute. Mix the cornflour with a tablespoon of cold water in a small bowl, and add this to the wok. Cook for 2 minutes until it thickens. Finally, add the crispy fried paneer and the spring onion greens and mix thoroughly to coat everything in the sauce. Serve immediately. Mix the cornflour with a tablespoon of cold water in a small bowl, and add this to the wok. Cook for 2 minutes until it thickens. Finally, add the crispy fried paneer and the spring onion greens and mix thoroughly to coat everything in the sauce. Serve immediately. Recipe tips Don’t be tempted to add any more water to the batter! The batter needs to be thick, otherwise it will not coat the paneer when it fries. This chilli paneer is fantastic served with egg-fried rice or noodles.
|
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"title": "Chilli paneer recipe",
"content": "An average of 4.4 out of 5 stars from 19 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/chilli_paneer_80393_16x9.jpg Chilli paneer is an Indian street food favourite! Golden, crispy nuggets of paneer are wrapped in a sticky chilli garlic sauce – the ingredients are unusual but the final result is delicious! 4 tbsp tomato ketchup3 tbsp rice wine vinegar2 tbsp soy sauce 1 tbsp honey 4 tbsp tomato ketchup 3 tbsp rice wine vinegar 2 tbsp soy sauce 1 tbsp honey vegetable oil, for deep frying2 tbsp plain flour3 tbsp cornflour½ tsp Kashmiri chilli powderpinch of chilli flakespinch salt300g/10½oz paneer, cut into bite-sized cubes vegetable oil, for deep frying 2 tbsp plain flour 3 tbsp cornflour ½ tsp Kashmiri chilli powder pinch of chilli flakes pinch salt 300g/10½oz paneer, cut into bite-sized cubes 3 tbsp vegetable oil3 spring onions, thinly sliced (greens reserved and thinly sliced for garnish)6 garlic cloves, finely chopped2 green bird's-eye chillies, slit lengthways2 red peppers, chopped into 2cm/1in pieces100g/3½oz red onion, diced into 2cm/1in cubes½ tsp ground black peppersalt, to taste1½ tsp cornflour 3 tbsp vegetable oil 3 spring onions, thinly sliced (greens reserved and thinly sliced for garnish) 6 garlic cloves, finely chopped 2 green bird's-eye chillies, slit lengthways 2 red peppers, chopped into 2cm/1in pieces 100g/3½oz red onion, diced into 2cm/1in cubes ½ tsp ground black pepper salt, to taste 1½ tsp cornflour Method Combine the sauce ingredients in a bowl with 100ml/3½fl oz water and set aside. Pour the vegetable oil into a heavy-bottomed pan or a deep-fat fryer and heat to 180C, or until a cube of bread turns golden-brown in 15 seconds. (CAUTION: hot oil can be dangerous. Do not leave unattended.) Combine the plain flour, cornflour, chilli powder, chilli flakes and salt in a large mixing bowl. Add 80ml/2½fl oz water a little at a time and whisk to make a sticky batter. You’ll need to keep stirring it to keep it loose! Coat a few paneer pieces in the batter and deep-fry for 3–4 minutes until crisp and golden. Drain on kitchen paper and batter then deep-fry the remaining paneer cubes in batches.To make the chilli paneer, place a large wok over a medium flame and add the vegetable oil. When the oil is hot, add the spring onions and garlic, fry for a minute, then add the green chillies, peppers and red onion. Fry for 3 minutes, stirring well, then add the sauce mixture along with the salt and pepper. Simmer over a low heat for 1 minute. Mix the cornflour with a tablespoon of cold water in a small bowl, and add this to the wok. Cook for 2 minutes until it thickens. Finally, add the crispy fried paneer and the spring onion greens and mix thoroughly to coat everything in the sauce. Serve immediately. Combine the sauce ingredients in a bowl with 100ml/3½fl oz water and set aside. Combine the sauce ingredients in a bowl with 100ml/3½fl oz water and set aside. Pour the vegetable oil into a heavy-bottomed pan or a deep-fat fryer and heat to 180C, or until a cube of bread turns golden-brown in 15 seconds. (CAUTION: hot oil can be dangerous. Do not leave unattended.) Pour the vegetable oil into a heavy-bottomed pan or a deep-fat fryer and heat to 180C, or until a cube of bread turns golden-brown in 15 seconds. (CAUTION: hot oil can be dangerous. Do not leave unattended.) Combine the plain flour, cornflour, chilli powder, chilli flakes and salt in a large mixing bowl. Add 80ml/2½fl oz water a little at a time and whisk to make a sticky batter. You’ll need to keep stirring it to keep it loose! Coat a few paneer pieces in the batter and deep-fry for 3–4 minutes until crisp and golden. Drain on kitchen paper and batter then deep-fry the remaining paneer cubes in batches. Combine the plain flour, cornflour, chilli powder, chilli flakes and salt in a large mixing bowl. Add 80ml/2½fl oz water a little at a time and whisk to make a sticky batter. You’ll need to keep stirring it to keep it loose! Coat a few paneer pieces in the batter and deep-fry for 3–4 minutes until crisp and golden. Drain on kitchen paper and batter then deep-fry the remaining paneer cubes in batches. To make the chilli paneer, place a large wok over a medium flame and add the vegetable oil. When the oil is hot, add the spring onions and garlic, fry for a minute, then add the green chillies, peppers and red onion. Fry for 3 minutes, stirring well, then add the sauce mixture along with the salt and pepper. Simmer over a low heat for 1 minute. To make the chilli paneer, place a large wok over a medium flame and add the vegetable oil. When the oil is hot, add the spring onions and garlic, fry for a minute, then add the green chillies, peppers and red onion. Fry for 3 minutes, stirring well, then add the sauce mixture along with the salt and pepper. Simmer over a low heat for 1 minute. Mix the cornflour with a tablespoon of cold water in a small bowl, and add this to the wok. Cook for 2 minutes until it thickens. Finally, add the crispy fried paneer and the spring onion greens and mix thoroughly to coat everything in the sauce. Serve immediately. Mix the cornflour with a tablespoon of cold water in a small bowl, and add this to the wok. Cook for 2 minutes until it thickens. Finally, add the crispy fried paneer and the spring onion greens and mix thoroughly to coat everything in the sauce. Serve immediately. Recipe tips Don’t be tempted to add any more water to the batter! The batter needs to be thick, otherwise it will not coat the paneer when it fries. This chilli paneer is fantastic served with egg-fried rice or noodles."
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0da755b9c4228accd29d8cc2ad9305207ba5633d8998be145d82db34cb353263
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Parsi fish patia recipe
An average of 4.6 out of 5 stars from 55 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/easy_parsi_fish_patia_65877_16x9.jpg A simple, delicious fish curry recipe from the Parsi community in Bombay. Although the original recipe has loads more ingredients, this quick version is perfect for a midweek supper. The balance of flavours with spices, tomato, vinegar and chilli make it a winner. Salmon is great, but you can also use any firm white fish. Each serving provides 307 kcal, 26.5g protein, 5g carbohydrates (of which 5g sugars), 20g fat (of which 3.5g saturates), 2g fibre and 0.8g salt. 500g/1lb 2oz skinless and boneless salmon fillets, cut into bite-size pieces1 heaped tsp ground turmeric ½ lime, juice only3 tbsp vegetable oil150g/5½oz onions, finely chopped (approximately 1 medium onion)5 garlic cloves, blended to a paste with a splash of water2 tbsp tomato purée1 tsp mild chilli powder1 heaped tbsp ground coriander 1 tsp caster sugar2 tbsp malt vinegarsalt, to taste1 tbsp chopped coriander leaves, to garnish 500g/1lb 2oz skinless and boneless salmon fillets, cut into bite-size pieces 1 heaped tsp ground turmeric ½ lime, juice only 3 tbsp vegetable oil 150g/5½oz onions, finely chopped (approximately 1 medium onion) 5 garlic cloves, blended to a paste with a splash of water 2 tbsp tomato purée 1 tsp mild chilli powder 1 heaped tbsp ground coriander 1 tsp caster sugar 2 tbsp malt vinegar salt, to taste 1 tbsp chopped coriander leaves, to garnish Method In a mixing bowl, combine the salmon, turmeric and lime juice. Mix well and set aside while you make the patia.Heat the oil in a heavy-bottomed saucepan over a medium heat. Add the onions and fry for 7–8 minutes, or until soft. Stir in the garlic paste and cook for a minute. Add the tomato purée and cook for 2 minutes, stirring all the time. Pour in 150ml/¼ pint water and stir well. Cook for a minute then stir in the chilli and ground coriander. Add the marinated salmon, season with salt and stir gently. Cover and cook over a low heat for 6–7 minutes, until the fish is nearly cooked through. Add the sugar and vinegar and simmer for 2 minutes, or until completely cooked. Garnish with coriander and serve with dal, rice or chapatis. In a mixing bowl, combine the salmon, turmeric and lime juice. Mix well and set aside while you make the patia. In a mixing bowl, combine the salmon, turmeric and lime juice. Mix well and set aside while you make the patia. Heat the oil in a heavy-bottomed saucepan over a medium heat. Add the onions and fry for 7–8 minutes, or until soft. Heat the oil in a heavy-bottomed saucepan over a medium heat. Add the onions and fry for 7–8 minutes, or until soft. Stir in the garlic paste and cook for a minute. Add the tomato purée and cook for 2 minutes, stirring all the time. Stir in the garlic paste and cook for a minute. Add the tomato purée and cook for 2 minutes, stirring all the time. Pour in 150ml/¼ pint water and stir well. Cook for a minute then stir in the chilli and ground coriander. Add the marinated salmon, season with salt and stir gently. Pour in 150ml/¼ pint water and stir well. Cook for a minute then stir in the chilli and ground coriander. Add the marinated salmon, season with salt and stir gently. Cover and cook over a low heat for 6–7 minutes, until the fish is nearly cooked through. Cover and cook over a low heat for 6–7 minutes, until the fish is nearly cooked through. Add the sugar and vinegar and simmer for 2 minutes, or until completely cooked. Garnish with coriander and serve with dal, rice or chapatis. Add the sugar and vinegar and simmer for 2 minutes, or until completely cooked. Garnish with coriander and serve with dal, rice or chapatis.
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"title": "Parsi fish patia recipe",
"content": "An average of 4.6 out of 5 stars from 55 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/easy_parsi_fish_patia_65877_16x9.jpg A simple, delicious fish curry recipe from the Parsi community in Bombay. Although the original recipe has loads more ingredients, this quick version is perfect for a midweek supper. The balance of flavours with spices, tomato, vinegar and chilli make it a winner. Salmon is great, but you can also use any firm white fish. Each serving provides 307 kcal, 26.5g protein, 5g carbohydrates (of which 5g sugars), 20g fat (of which 3.5g saturates), 2g fibre and 0.8g salt. 500g/1lb 2oz skinless and boneless salmon fillets, cut into bite-size pieces1 heaped tsp ground turmeric ½ lime, juice only3 tbsp vegetable oil150g/5½oz onions, finely chopped (approximately 1 medium onion)5 garlic cloves, blended to a paste with a splash of water2 tbsp tomato purée1 tsp mild chilli powder1 heaped tbsp ground coriander 1 tsp caster sugar2 tbsp malt vinegarsalt, to taste1 tbsp chopped coriander leaves, to garnish 500g/1lb 2oz skinless and boneless salmon fillets, cut into bite-size pieces 1 heaped tsp ground turmeric ½ lime, juice only 3 tbsp vegetable oil 150g/5½oz onions, finely chopped (approximately 1 medium onion) 5 garlic cloves, blended to a paste with a splash of water 2 tbsp tomato purée 1 tsp mild chilli powder 1 heaped tbsp ground coriander 1 tsp caster sugar 2 tbsp malt vinegar salt, to taste 1 tbsp chopped coriander leaves, to garnish Method In a mixing bowl, combine the salmon, turmeric and lime juice. Mix well and set aside while you make the patia.Heat the oil in a heavy-bottomed saucepan over a medium heat. Add the onions and fry for 7–8 minutes, or until soft. Stir in the garlic paste and cook for a minute. Add the tomato purée and cook for 2 minutes, stirring all the time. Pour in 150ml/¼ pint water and stir well. Cook for a minute then stir in the chilli and ground coriander. Add the marinated salmon, season with salt and stir gently. Cover and cook over a low heat for 6–7 minutes, until the fish is nearly cooked through. Add the sugar and vinegar and simmer for 2 minutes, or until completely cooked. Garnish with coriander and serve with dal, rice or chapatis. In a mixing bowl, combine the salmon, turmeric and lime juice. Mix well and set aside while you make the patia. In a mixing bowl, combine the salmon, turmeric and lime juice. Mix well and set aside while you make the patia. Heat the oil in a heavy-bottomed saucepan over a medium heat. Add the onions and fry for 7–8 minutes, or until soft. Heat the oil in a heavy-bottomed saucepan over a medium heat. Add the onions and fry for 7–8 minutes, or until soft. Stir in the garlic paste and cook for a minute. Add the tomato purée and cook for 2 minutes, stirring all the time. Stir in the garlic paste and cook for a minute. Add the tomato purée and cook for 2 minutes, stirring all the time. Pour in 150ml/¼ pint water and stir well. Cook for a minute then stir in the chilli and ground coriander. Add the marinated salmon, season with salt and stir gently. Pour in 150ml/¼ pint water and stir well. Cook for a minute then stir in the chilli and ground coriander. Add the marinated salmon, season with salt and stir gently. Cover and cook over a low heat for 6–7 minutes, until the fish is nearly cooked through. Cover and cook over a low heat for 6–7 minutes, until the fish is nearly cooked through. Add the sugar and vinegar and simmer for 2 minutes, or until completely cooked. Garnish with coriander and serve with dal, rice or chapatis. Add the sugar and vinegar and simmer for 2 minutes, or until completely cooked. Garnish with coriander and serve with dal, rice or chapatis."
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ebd25587cc9e489ac4c69936087650e284ce871f820e0df11952c2f24603d399
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Coconut egg curry recipe
Egg coconut masala curry (egg moilee) An average of 4.7 out of 5 stars from 41 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/whole_eggs_in_coconut_23624_16x9.jpg This is a nice, simple vegetarian egg curry with a delicate coconut masala. The whole eggs are fried first then finished off in the curry. 3 tbsp vegetable oil6 free-range eggs, hard-boiled, peeled and left whole1 tsp ground turmeric1 tsp Kashmiri chilli powder400ml/14fl oz coconut milk2 medium red onions, very thinly sliced4cm/1½in fresh root ginger, finely shredded3 fresh green chillies, thinly sliced, with seeds½ tsp salt1 tsp sugarhandful of coriander leaves, chopped½ tsp garam masala 3 tbsp vegetable oil 6 free-range eggs, hard-boiled, peeled and left whole 1 tsp ground turmeric 1 tsp Kashmiri chilli powder 400ml/14fl oz coconut milk 2 medium red onions, very thinly sliced 4cm/1½in fresh root ginger, finely shredded 3 fresh green chillies, thinly sliced, with seeds ½ tsp salt 1 tsp sugar handful of coriander leaves, chopped ½ tsp garam masala boiled basmati rice boiled basmati rice Method Heat the oil in a heavy-based saucepan or karahi over a medium heat, add the whole eggs and fry for 1–2 minutes, or until lightly coloured, then add the turmeric and chilli powder and cook for another 30 seconds. Stir in the coconut milk and bring to a simmer.Add the onions, ginger, chillies and salt, and simmer for five minutes, or until the coconut milk has reduced in volume by half and the onions are just softened, adding a splash of water if it becomes too thick. Stir in the sugar and coriander and sprinkle with garam masala. Halve the eggs, and serve with rice. Heat the oil in a heavy-based saucepan or karahi over a medium heat, add the whole eggs and fry for 1–2 minutes, or until lightly coloured, then add the turmeric and chilli powder and cook for another 30 seconds. Stir in the coconut milk and bring to a simmer. Heat the oil in a heavy-based saucepan or karahi over a medium heat, add the whole eggs and fry for 1–2 minutes, or until lightly coloured, then add the turmeric and chilli powder and cook for another 30 seconds. Stir in the coconut milk and bring to a simmer. Add the onions, ginger, chillies and salt, and simmer for five minutes, or until the coconut milk has reduced in volume by half and the onions are just softened, adding a splash of water if it becomes too thick. Stir in the sugar and coriander and sprinkle with garam masala. Halve the eggs, and serve with rice. Add the onions, ginger, chillies and salt, and simmer for five minutes, or until the coconut milk has reduced in volume by half and the onions are just softened, adding a splash of water if it becomes too thick. Stir in the sugar and coriander and sprinkle with garam masala. Halve the eggs, and serve with rice.
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"title": "Coconut egg curry recipe",
"content": "Egg coconut masala curry (egg moilee) An average of 4.7 out of 5 stars from 41 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/whole_eggs_in_coconut_23624_16x9.jpg This is a nice, simple vegetarian egg curry with a delicate coconut masala. The whole eggs are fried first then finished off in the curry. 3 tbsp vegetable oil6 free-range eggs, hard-boiled, peeled and left whole1 tsp ground turmeric1 tsp Kashmiri chilli powder400ml/14fl oz coconut milk2 medium red onions, very thinly sliced4cm/1½in fresh root ginger, finely shredded3 fresh green chillies, thinly sliced, with seeds½ tsp salt1 tsp sugarhandful of coriander leaves, chopped½ tsp garam masala 3 tbsp vegetable oil 6 free-range eggs, hard-boiled, peeled and left whole 1 tsp ground turmeric 1 tsp Kashmiri chilli powder 400ml/14fl oz coconut milk 2 medium red onions, very thinly sliced 4cm/1½in fresh root ginger, finely shredded 3 fresh green chillies, thinly sliced, with seeds ½ tsp salt 1 tsp sugar handful of coriander leaves, chopped ½ tsp garam masala boiled basmati rice boiled basmati rice Method Heat the oil in a heavy-based saucepan or karahi over a medium heat, add the whole eggs and fry for 1–2 minutes, or until lightly coloured, then add the turmeric and chilli powder and cook for another 30 seconds. Stir in the coconut milk and bring to a simmer.Add the onions, ginger, chillies and salt, and simmer for five minutes, or until the coconut milk has reduced in volume by half and the onions are just softened, adding a splash of water if it becomes too thick. Stir in the sugar and coriander and sprinkle with garam masala. Halve the eggs, and serve with rice. Heat the oil in a heavy-based saucepan or karahi over a medium heat, add the whole eggs and fry for 1–2 minutes, or until lightly coloured, then add the turmeric and chilli powder and cook for another 30 seconds. Stir in the coconut milk and bring to a simmer. Heat the oil in a heavy-based saucepan or karahi over a medium heat, add the whole eggs and fry for 1–2 minutes, or until lightly coloured, then add the turmeric and chilli powder and cook for another 30 seconds. Stir in the coconut milk and bring to a simmer. Add the onions, ginger, chillies and salt, and simmer for five minutes, or until the coconut milk has reduced in volume by half and the onions are just softened, adding a splash of water if it becomes too thick. Stir in the sugar and coriander and sprinkle with garam masala. Halve the eggs, and serve with rice. Add the onions, ginger, chillies and salt, and simmer for five minutes, or until the coconut milk has reduced in volume by half and the onions are just softened, adding a splash of water if it becomes too thick. Stir in the sugar and coriander and sprinkle with garam masala. Halve the eggs, and serve with rice."
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Indian fish curry recipe
An average of 4.4 out of 5 stars from 9 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/greencoconutfishcurr_86736_16x9.jpg The whole spices and green chillies add flavour to this fish curry recipe but are not overly hot. 2 tbsp vegetable oil½ tsp brown mustard seeds4 cloves6 green cardamom pods, lightly crushed1 large piece cinnamon stick1 small onion, finely chopped5cm/2in piece fresh ginger, peeled and quartered2 large garlic cloves 1 tsp ground coriander300ml/10½fl oz coconut milk2-4 green chillies, left wholesalt, to taste100ml/3½fl oz water10 curry leaves (available from some supermarkets and Asian grocers)½-1 tsp freshly ground black pepper¾ tsp garam masala500g/1lb 2oz salmon or firm white fish fillets, cut into large pieces 2 tbsp vegetable oil ½ tsp brown mustard seeds 4 cloves 6 green cardamom pods, lightly crushed 1 large piece cinnamon stick 1 small onion, finely chopped 5cm/2in piece fresh ginger, peeled and quartered 2 large garlic cloves 1 tsp ground coriander 300ml/10½fl oz coconut milk 2-4 green chillies, left whole salt, to taste 100ml/3½fl oz water 10 curry leaves (available from some supermarkets and Asian grocers) ½-1 tsp freshly ground black pepper ¾ tsp garam masala 500g/1lb 2oz salmon or firm white fish fillets, cut into large pieces 2-3 tsp lemon juice50g/2oz fresh coriander leaves and stalks, chopped 2-3 tsp lemon juice 50g/2oz fresh coriander leaves and stalks, chopped Method Heat the oil in a non-stick pan, add the mustard seeds, cloves, cardamom pods and cinnamon stick and stir fry for 20 seconds (be careful, the seeds might pop). Add half of the chopped onion and fry for 4–5 minutes until soft.Meanwhile, place the remaining onion, the ginger, garlic, ground coriander and 100ml/3½fl oz of the coconut milk into a blender or food processor and blend to a smooth purée.Add this mixture to pan along with the whole green chillies and salt, to taste. Cover with a lid and cook over a low heat for 12–15 minutes, giving the pot an occasional stir.Add the remaining coconut milk, the water, the currry leaves, black pepper and garam masala and the fish and leave to cook undisturbed for about 3–5 minutes, until the fish is opaque and cooked through.To serve, stir in the lemon juice and coriander. Taste and adjust the seasoning if necessary, then pour into bowls and serve with rice. Heat the oil in a non-stick pan, add the mustard seeds, cloves, cardamom pods and cinnamon stick and stir fry for 20 seconds (be careful, the seeds might pop). Add half of the chopped onion and fry for 4–5 minutes until soft. Heat the oil in a non-stick pan, add the mustard seeds, cloves, cardamom pods and cinnamon stick and stir fry for 20 seconds (be careful, the seeds might pop). Add half of the chopped onion and fry for 4–5 minutes until soft. Meanwhile, place the remaining onion, the ginger, garlic, ground coriander and 100ml/3½fl oz of the coconut milk into a blender or food processor and blend to a smooth purée. Meanwhile, place the remaining onion, the ginger, garlic, ground coriander and 100ml/3½fl oz of the coconut milk into a blender or food processor and blend to a smooth purée. Add this mixture to pan along with the whole green chillies and salt, to taste. Cover with a lid and cook over a low heat for 12–15 minutes, giving the pot an occasional stir. Add this mixture to pan along with the whole green chillies and salt, to taste. Cover with a lid and cook over a low heat for 12–15 minutes, giving the pot an occasional stir. Add the remaining coconut milk, the water, the currry leaves, black pepper and garam masala and the fish and leave to cook undisturbed for about 3–5 minutes, until the fish is opaque and cooked through. Add the remaining coconut milk, the water, the currry leaves, black pepper and garam masala and the fish and leave to cook undisturbed for about 3–5 minutes, until the fish is opaque and cooked through. To serve, stir in the lemon juice and coriander. Taste and adjust the seasoning if necessary, then pour into bowls and serve with rice. To serve, stir in the lemon juice and coriander. Taste and adjust the seasoning if necessary, then pour into bowls and serve with rice.
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"url": "https://www.bbc.co.uk/food/recipes/greencoconutfishcurr_86736",
"type": "HowTo",
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"title": "Indian fish curry recipe",
"content": "An average of 4.4 out of 5 stars from 9 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/greencoconutfishcurr_86736_16x9.jpg The whole spices and green chillies add flavour to this fish curry recipe but are not overly hot. 2 tbsp vegetable oil½ tsp brown mustard seeds4 cloves6 green cardamom pods, lightly crushed1 large piece cinnamon stick1 small onion, finely chopped5cm/2in piece fresh ginger, peeled and quartered2 large garlic cloves 1 tsp ground coriander300ml/10½fl oz coconut milk2-4 green chillies, left wholesalt, to taste100ml/3½fl oz water10 curry leaves (available from some supermarkets and Asian grocers)½-1 tsp freshly ground black pepper¾ tsp garam masala500g/1lb 2oz salmon or firm white fish fillets, cut into large pieces 2 tbsp vegetable oil ½ tsp brown mustard seeds 4 cloves 6 green cardamom pods, lightly crushed 1 large piece cinnamon stick 1 small onion, finely chopped 5cm/2in piece fresh ginger, peeled and quartered 2 large garlic cloves 1 tsp ground coriander 300ml/10½fl oz coconut milk 2-4 green chillies, left whole salt, to taste 100ml/3½fl oz water 10 curry leaves (available from some supermarkets and Asian grocers) ½-1 tsp freshly ground black pepper ¾ tsp garam masala 500g/1lb 2oz salmon or firm white fish fillets, cut into large pieces 2-3 tsp lemon juice50g/2oz fresh coriander leaves and stalks, chopped 2-3 tsp lemon juice 50g/2oz fresh coriander leaves and stalks, chopped Method Heat the oil in a non-stick pan, add the mustard seeds, cloves, cardamom pods and cinnamon stick and stir fry for 20 seconds (be careful, the seeds might pop). Add half of the chopped onion and fry for 4–5 minutes until soft.Meanwhile, place the remaining onion, the ginger, garlic, ground coriander and 100ml/3½fl oz of the coconut milk into a blender or food processor and blend to a smooth purée.Add this mixture to pan along with the whole green chillies and salt, to taste. Cover with a lid and cook over a low heat for 12–15 minutes, giving the pot an occasional stir.Add the remaining coconut milk, the water, the currry leaves, black pepper and garam masala and the fish and leave to cook undisturbed for about 3–5 minutes, until the fish is opaque and cooked through.To serve, stir in the lemon juice and coriander. Taste and adjust the seasoning if necessary, then pour into bowls and serve with rice. Heat the oil in a non-stick pan, add the mustard seeds, cloves, cardamom pods and cinnamon stick and stir fry for 20 seconds (be careful, the seeds might pop). Add half of the chopped onion and fry for 4–5 minutes until soft. Heat the oil in a non-stick pan, add the mustard seeds, cloves, cardamom pods and cinnamon stick and stir fry for 20 seconds (be careful, the seeds might pop). Add half of the chopped onion and fry for 4–5 minutes until soft. Meanwhile, place the remaining onion, the ginger, garlic, ground coriander and 100ml/3½fl oz of the coconut milk into a blender or food processor and blend to a smooth purée. Meanwhile, place the remaining onion, the ginger, garlic, ground coriander and 100ml/3½fl oz of the coconut milk into a blender or food processor and blend to a smooth purée. Add this mixture to pan along with the whole green chillies and salt, to taste. Cover with a lid and cook over a low heat for 12–15 minutes, giving the pot an occasional stir. Add this mixture to pan along with the whole green chillies and salt, to taste. Cover with a lid and cook over a low heat for 12–15 minutes, giving the pot an occasional stir. Add the remaining coconut milk, the water, the currry leaves, black pepper and garam masala and the fish and leave to cook undisturbed for about 3–5 minutes, until the fish is opaque and cooked through. Add the remaining coconut milk, the water, the currry leaves, black pepper and garam masala and the fish and leave to cook undisturbed for about 3–5 minutes, until the fish is opaque and cooked through. To serve, stir in the lemon juice and coriander. Taste and adjust the seasoning if necessary, then pour into bowls and serve with rice. To serve, stir in the lemon juice and coriander. Taste and adjust the seasoning if necessary, then pour into bowls and serve with rice."
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e4c7d6bc1c65f725a04f87bb71aafec1c9fb17c05dd26f75b375743f058d712a
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Microwave vegetable curry recipe
An average of 4.4 out of 5 stars from 17 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/microwave_vegetable_58726_16x9.jpg Possibly the easiest curry you’ll ever make! This microwave vegetable curry is quick, simple and very tasty. This recipe was tested using a 900W microwave. If your microwave has fewer watts you will need to increase the cooking time, and if it has more you will need to reduce it. 100g/3½oz frozen spinach (2 cubes)1 tbsp vegetable or sunflower oil3 tbsp medium Indian curry paste, such as tikka masala or rogan josh1 onion, finely chopped375g/13oz butternut squash, peeled and cut into 3cm/1¼in chunks200g/7oz coconut cream or 400g tin coconut milk, not shaken100g/3½oz frozen peas 100g/3½oz frozen spinach (2 cubes) 1 tbsp vegetable or sunflower oil 3 tbsp medium Indian curry paste, such as tikka masala or rogan josh 1 onion, finely chopped 375g/13oz butternut squash, peeled and cut into 3cm/1¼in chunks 200g/7oz coconut cream or 400g tin coconut milk, not shaken 100g/3½oz frozen peas Method Put the frozen spinach in a microwaveable bowl and microwave on high for 2 minutes. Set aside. Put the oil, curry paste, onion and squash in a large microwaveable mixing bowl and mix well. Cover the bowl with a plate and cook on high for 10 minutes, or until the squash is tender. If using coconut milk, scoop out the thick, solid coconut cream from the top of the tin, avoiding the liquid underneath. Add the coconut cream to the curry. Stir in the spinach, along with any liquid, and the frozen peas. Cover the dish with the plate, return to the microwave and cook for a further 5 minutes, or until hot throughout. Serve with warm naan bread or microwave rice. Put the frozen spinach in a microwaveable bowl and microwave on high for 2 minutes. Set aside. Put the frozen spinach in a microwaveable bowl and microwave on high for 2 minutes. Set aside. Put the oil, curry paste, onion and squash in a large microwaveable mixing bowl and mix well. Cover the bowl with a plate and cook on high for 10 minutes, or until the squash is tender. Put the oil, curry paste, onion and squash in a large microwaveable mixing bowl and mix well. Cover the bowl with a plate and cook on high for 10 minutes, or until the squash is tender. If using coconut milk, scoop out the thick, solid coconut cream from the top of the tin, avoiding the liquid underneath. Add the coconut cream to the curry. Stir in the spinach, along with any liquid, and the frozen peas. If using coconut milk, scoop out the thick, solid coconut cream from the top of the tin, avoiding the liquid underneath. Add the coconut cream to the curry. Stir in the spinach, along with any liquid, and the frozen peas. Cover the dish with the plate, return to the microwave and cook for a further 5 minutes, or until hot throughout. Serve with warm naan bread or microwave rice. Cover the dish with the plate, return to the microwave and cook for a further 5 minutes, or until hot throughout. Serve with warm naan bread or microwave rice. Recipe tips You can use a 350g packet of ready-prepared squash or squash and sweet potato mix if you like. Other prepared vegetables will also work, but you’ll need to adjust the cooking time.
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"lang": "en-GB",
"url": "https://www.bbc.co.uk/food/recipes/microwave_vegetable_58726",
"type": "HowTo",
"processing_date": "2025-09-05T00:00:00",
"delivery_version": "v1.0",
"title": "Microwave vegetable curry recipe",
"content": "An average of 4.4 out of 5 stars from 17 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/microwave_vegetable_58726_16x9.jpg Possibly the easiest curry you’ll ever make! This microwave vegetable curry is quick, simple and very tasty. This recipe was tested using a 900W microwave. If your microwave has fewer watts you will need to increase the cooking time, and if it has more you will need to reduce it. 100g/3½oz frozen spinach (2 cubes)1 tbsp vegetable or sunflower oil3 tbsp medium Indian curry paste, such as tikka masala or rogan josh1 onion, finely chopped375g/13oz butternut squash, peeled and cut into 3cm/1¼in chunks200g/7oz coconut cream or 400g tin coconut milk, not shaken100g/3½oz frozen peas 100g/3½oz frozen spinach (2 cubes) 1 tbsp vegetable or sunflower oil 3 tbsp medium Indian curry paste, such as tikka masala or rogan josh 1 onion, finely chopped 375g/13oz butternut squash, peeled and cut into 3cm/1¼in chunks 200g/7oz coconut cream or 400g tin coconut milk, not shaken 100g/3½oz frozen peas Method Put the frozen spinach in a microwaveable bowl and microwave on high for 2 minutes. Set aside. Put the oil, curry paste, onion and squash in a large microwaveable mixing bowl and mix well. Cover the bowl with a plate and cook on high for 10 minutes, or until the squash is tender. If using coconut milk, scoop out the thick, solid coconut cream from the top of the tin, avoiding the liquid underneath. Add the coconut cream to the curry. Stir in the spinach, along with any liquid, and the frozen peas. Cover the dish with the plate, return to the microwave and cook for a further 5 minutes, or until hot throughout. Serve with warm naan bread or microwave rice. Put the frozen spinach in a microwaveable bowl and microwave on high for 2 minutes. Set aside. Put the frozen spinach in a microwaveable bowl and microwave on high for 2 minutes. Set aside. Put the oil, curry paste, onion and squash in a large microwaveable mixing bowl and mix well. Cover the bowl with a plate and cook on high for 10 minutes, or until the squash is tender. Put the oil, curry paste, onion and squash in a large microwaveable mixing bowl and mix well. Cover the bowl with a plate and cook on high for 10 minutes, or until the squash is tender. If using coconut milk, scoop out the thick, solid coconut cream from the top of the tin, avoiding the liquid underneath. Add the coconut cream to the curry. Stir in the spinach, along with any liquid, and the frozen peas. If using coconut milk, scoop out the thick, solid coconut cream from the top of the tin, avoiding the liquid underneath. Add the coconut cream to the curry. Stir in the spinach, along with any liquid, and the frozen peas. Cover the dish with the plate, return to the microwave and cook for a further 5 minutes, or until hot throughout. Serve with warm naan bread or microwave rice. Cover the dish with the plate, return to the microwave and cook for a further 5 minutes, or until hot throughout. Serve with warm naan bread or microwave rice. Recipe tips You can use a 350g packet of ready-prepared squash or squash and sweet potato mix if you like. Other prepared vegetables will also work, but you’ll need to adjust the cooking time."
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"domain": "Food & Cooking",
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