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{ "$oid": "68bace5beb3bdbfd0cc001e5" }	48951de57be80ac5d433c1fe660d41aae3c6c5e7eb62069cea1eb84124bf0845	Raspberry blondies recipe An average of 4.3 out of 5 stars from 10 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/raspberry_blondies_26617_16x9.jpg The sweetness of gooey blondies is perfectly balanced with the tartness of fresh raspberries in this easy recipe. The mix of sugars gives lovely caramel notes to the bake and a drizzle of white chocolate gives a pretty finish. 130g/4¾oz unsalted butter, cut into cubes, plus extra for greasing125g/4½oz white chocolate, chopped into chunks100g/3½oz soft light brown sugar100g/3½oz golden caster sugar2 free-range eggs1 tsp vanilla bean paste200g/7oz plain flour1 tsp baking powderpinch salt150g/5½oz fresh raspberries25g/1oz flaked almonds 130g/4¾oz unsalted butter, cut into cubes, plus extra for greasing 125g/4½oz white chocolate, chopped into chunks 100g/3½oz soft light brown sugar 100g/3½oz golden caster sugar 2 free-range eggs 1 tsp vanilla bean paste 200g/7oz plain flour 1 tsp baking powder pinch salt 150g/5½oz fresh raspberries 25g/1oz flaked almonds Method Grease and line a 20cm/8in square tin with baking paper. Preheat the oven to 180C/160C Fan/Gas 4. Set aside 25g/1oz of the white chocolate for decoration.Melt the butter with half the remaining white chocolate in a bowl, either in the microwave or suspended over a pan of simmering water. Tip into a large bowl and leave to cool for 2–3 minutes.Add both types of sugar to the melted butter and whisk for 2–3 minutes until the mixture is thoroughly combined and slightly paler in colour.Add the eggs and vanilla and mix again to combine.Sift the flour and baking powder into the bowl, add the salt and mix again to thoroughly combine. Fold in the remaining white chocolate chunks. Fold in 100g/3½oz raspberries. Spoon the mixture into the tin and level the surface. Scatter with the remaining raspberries and flaked almonds.Bake for about 30 minutes until firm, risen and golden brown. Leave in the tin to cool completely.To decorate, melt the reserved white chocolate either in a heatproof bowl set over a saucepan of barely simmering water or in short bursts in the microwave. Stir until smooth and use a spoon to drizzle the chocolate over the blondies (or for a professional finish, scoop the melted chocolate into a small piping bag. Snip the end into a fine point and drizzle chocolate all over the top of the blondies). Pop into the fridge to set for 10 minutes before cutting into squares or bars to serve. Grease and line a 20cm/8in square tin with baking paper. Preheat the oven to 180C/160C Fan/Gas 4. Set aside 25g/1oz of the white chocolate for decoration. Grease and line a 20cm/8in square tin with baking paper. Preheat the oven to 180C/160C Fan/Gas 4. Set aside 25g/1oz of the white chocolate for decoration. Melt the butter with half the remaining white chocolate in a bowl, either in the microwave or suspended over a pan of simmering water. Tip into a large bowl and leave to cool for 2–3 minutes. Melt the butter with half the remaining white chocolate in a bowl, either in the microwave or suspended over a pan of simmering water. Tip into a large bowl and leave to cool for 2–3 minutes. Add both types of sugar to the melted butter and whisk for 2–3 minutes until the mixture is thoroughly combined and slightly paler in colour. Add both types of sugar to the melted butter and whisk for 2–3 minutes until the mixture is thoroughly combined and slightly paler in colour. Add the eggs and vanilla and mix again to combine. Add the eggs and vanilla and mix again to combine. Sift the flour and baking powder into the bowl, add the salt and mix again to thoroughly combine. Fold in the remaining white chocolate chunks. Sift the flour and baking powder into the bowl, add the salt and mix again to thoroughly combine. Fold in the remaining white chocolate chunks. Fold in 100g/3½oz raspberries. Spoon the mixture into the tin and level the surface. Scatter with the remaining raspberries and flaked almonds. Fold in 100g/3½oz raspberries. Spoon the mixture into the tin and level the surface. Scatter with the remaining raspberries and flaked almonds. Bake for about 30 minutes until firm, risen and golden brown. Leave in the tin to cool completely. Bake for about 30 minutes until firm, risen and golden brown. Leave in the tin to cool completely. To decorate, melt the reserved white chocolate either in a heatproof bowl set over a saucepan of barely simmering water or in short bursts in the microwave. Stir until smooth and use a spoon to drizzle the chocolate over the blondies (or for a professional finish, scoop the melted chocolate into a small piping bag. Snip the end into a fine point and drizzle chocolate all over the top of the blondies). To decorate, melt the reserved white chocolate either in a heatproof bowl set over a saucepan of barely simmering water or in short bursts in the microwave. Stir until smooth and use a spoon to drizzle the chocolate over the blondies (or for a professional finish, scoop the melted chocolate into a small piping bag. Snip the end into a fine point and drizzle chocolate all over the top of the blondies). Pop into the fridge to set for 10 minutes before cutting into squares or bars to serve. Pop into the fridge to set for 10 minutes before cutting into squares or bars to serve.	{ "data_info": { "lang": "en-GB", "url": "https://www.bbc.co.uk/food/recipes/raspberry_blondies_26617", "type": "HowTo", "processing_date": "2025-09-05T00:00:00", "delivery_version": "v1.0", "title": "Raspberry blondies recipe", "content": "An average of 4.3 out of 5 stars from 10 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/raspberry_blondies_26617_16x9.jpg The sweetness of gooey blondies is perfectly balanced with the tartness of fresh raspberries in this easy recipe. The mix of sugars gives lovely caramel notes to the bake and a drizzle of white chocolate gives a pretty finish. 130g/4¾oz unsalted butter, cut into cubes, plus extra for greasing125g/4½oz white chocolate, chopped into chunks100g/3½oz soft light brown sugar100g/3½oz golden caster sugar2 free-range eggs1 tsp vanilla bean paste200g/7oz plain flour1 tsp baking powderpinch salt150g/5½oz fresh raspberries25g/1oz flaked almonds 130g/4¾oz unsalted butter, cut into cubes, plus extra for greasing 125g/4½oz white chocolate, chopped into chunks 100g/3½oz soft light brown sugar 100g/3½oz golden caster sugar 2 free-range eggs 1 tsp vanilla bean paste 200g/7oz plain flour 1 tsp baking powder pinch salt 150g/5½oz fresh raspberries 25g/1oz flaked almonds Method Grease and line a 20cm/8in square tin with baking paper. Preheat the oven to 180C/160C Fan/Gas 4. Set aside 25g/1oz of the white chocolate for decoration.Melt the butter with half the remaining white chocolate in a bowl, either in the microwave or suspended over a pan of simmering water. Tip into a large bowl and leave to cool for 2–3 minutes.Add both types of sugar to the melted butter and whisk for 2–3 minutes until the mixture is thoroughly combined and slightly paler in colour.Add the eggs and vanilla and mix again to combine.Sift the flour and baking powder into the bowl, add the salt and mix again to thoroughly combine. Fold in the remaining white chocolate chunks. Fold in 100g/3½oz raspberries. Spoon the mixture into the tin and level the surface. Scatter with the remaining raspberries and flaked almonds.Bake for about 30 minutes until firm, risen and golden brown. Leave in the tin to cool completely.To decorate, melt the reserved white chocolate either in a heatproof bowl set over a saucepan of barely simmering water or in short bursts in the microwave. Stir until smooth and use a spoon to drizzle the chocolate over the blondies (or for a professional finish, scoop the melted chocolate into a small piping bag. Snip the end into a fine point and drizzle chocolate all over the top of the blondies). Pop into the fridge to set for 10 minutes before cutting into squares or bars to serve. Grease and line a 20cm/8in square tin with baking paper. Preheat the oven to 180C/160C Fan/Gas 4. Set aside 25g/1oz of the white chocolate for decoration. Grease and line a 20cm/8in square tin with baking paper. Preheat the oven to 180C/160C Fan/Gas 4. Set aside 25g/1oz of the white chocolate for decoration. Melt the butter with half the remaining white chocolate in a bowl, either in the microwave or suspended over a pan of simmering water. Tip into a large bowl and leave to cool for 2–3 minutes. Melt the butter with half the remaining white chocolate in a bowl, either in the microwave or suspended over a pan of simmering water. Tip into a large bowl and leave to cool for 2–3 minutes. Add both types of sugar to the melted butter and whisk for 2–3 minutes until the mixture is thoroughly combined and slightly paler in colour. Add both types of sugar to the melted butter and whisk for 2–3 minutes until the mixture is thoroughly combined and slightly paler in colour. Add the eggs and vanilla and mix again to combine. Add the eggs and vanilla and mix again to combine. Sift the flour and baking powder into the bowl, add the salt and mix again to thoroughly combine. Fold in the remaining white chocolate chunks. Sift the flour and baking powder into the bowl, add the salt and mix again to thoroughly combine. Fold in the remaining white chocolate chunks. Fold in 100g/3½oz raspberries. Spoon the mixture into the tin and level the surface. Scatter with the remaining raspberries and flaked almonds. Fold in 100g/3½oz raspberries. Spoon the mixture into the tin and level the surface. Scatter with the remaining raspberries and flaked almonds. Bake for about 30 minutes until firm, risen and golden brown. Leave in the tin to cool completely. Bake for about 30 minutes until firm, risen and golden brown. Leave in the tin to cool completely. To decorate, melt the reserved white chocolate either in a heatproof bowl set over a saucepan of barely simmering water or in short bursts in the microwave. Stir until smooth and use a spoon to drizzle the chocolate over the blondies (or for a professional finish, scoop the melted chocolate into a small piping bag. Snip the end into a fine point and drizzle chocolate all over the top of the blondies). To decorate, melt the reserved white chocolate either in a heatproof bowl set over a saucepan of barely simmering water or in short bursts in the microwave. Stir until smooth and use a spoon to drizzle the chocolate over the blondies (or for a professional finish, scoop the melted chocolate into a small piping bag. Snip the end into a fine point and drizzle chocolate all over the top of the blondies). Pop into the fridge to set for 10 minutes before cutting into squares or bars to serve. Pop into the fridge to set for 10 minutes before cutting into squares or bars to serve." }, "content_info": { "domain": "Food & Cooking", "subdomain": "Recipes" } }
{ "$oid": "68bace5beb3bdbfd0cc001e6" }	30949582f78cd8601c3b30730f7b9032980272e0bd2ef2166e54001d4fb1d0f4	White chocolate blondies recipe An average of 4.3 out of 5 stars from 12 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/white_chocolate_blondies_77888_16x9.jpg The perfect blondie is crisp, chewy and fudgy all at the same time, with a sweet butterscotch flavour coming from the combination of brown sugar and vanilla. 175g/6oz unsalted butter, plus extra for greasing250g/9oz soft light brown sugar or light muscovado sugar75g/2¾oz golden or white caster sugar 1 tbsp vanilla extract½ tsp sea salt flakes2 free-range eggs 225g/8oz plain flour ½ tsp baking powder 125g/4½oz white chocolate, chopped into rough chunks 175g/6oz unsalted butter, plus extra for greasing 250g/9oz soft light brown sugar or light muscovado sugar 75g/2¾oz golden or white caster sugar 1 tbsp vanilla extract ½ tsp sea salt flakes 2 free-range eggs 225g/8oz plain flour ½ tsp baking powder 125g/4½oz white chocolate, chopped into rough chunks Method Preheat the oven to 180C/160C Fan/Gas 4. Lightly grease and line a 22x22cm/8½x8½in square baking tin with baking paper.Melt the butter, sugars, vanilla and salt together in a large saucepan. Leave to cool in the pan for 10 minutes. Crack in the eggs and beat with a wooden spoon until smooth.Stir in the flour and baking powder until it forms a smooth, lump-free batter. Fold in the white chocolate and then transfer the mixture to the tin. Bake for 30 minutes on the middle shelf – the blondies should feel firm and a skewer poked into the middle should come out clean. Leave to cool in the tin and then cut into squares. The blondies will last for 4–5 days in an airtight tin or can be frozen for 2 months. Preheat the oven to 180C/160C Fan/Gas 4. Lightly grease and line a 22x22cm/8½x8½in square baking tin with baking paper. Preheat the oven to 180C/160C Fan/Gas 4. Lightly grease and line a 22x22cm/8½x8½in square baking tin with baking paper. Melt the butter, sugars, vanilla and salt together in a large saucepan. Leave to cool in the pan for 10 minutes. Crack in the eggs and beat with a wooden spoon until smooth. Melt the butter, sugars, vanilla and salt together in a large saucepan. Leave to cool in the pan for 10 minutes. Crack in the eggs and beat with a wooden spoon until smooth. Stir in the flour and baking powder until it forms a smooth, lump-free batter. Fold in the white chocolate and then transfer the mixture to the tin. Stir in the flour and baking powder until it forms a smooth, lump-free batter. Fold in the white chocolate and then transfer the mixture to the tin. Bake for 30 minutes on the middle shelf – the blondies should feel firm and a skewer poked into the middle should come out clean. Leave to cool in the tin and then cut into squares. The blondies will last for 4–5 days in an airtight tin or can be frozen for 2 months. Bake for 30 minutes on the middle shelf – the blondies should feel firm and a skewer poked into the middle should come out clean. Leave to cool in the tin and then cut into squares. The blondies will last for 4–5 days in an airtight tin or can be frozen for 2 months. Recipe tips This white chocolate version is a good base for other flavour combinations too. Here are some ideas. Double chocolate and nut: Roughly chop 50g/1¾oz walnuts, pecans or hazelnuts and mix into the batter with 85g/3oz white chocolate chips or chunks and 85g/3oz dark chocolate chips or chunks. Sprinkle with a pinch of sea salt flakes before baking as above. Raspberry & white chocolate: Gently fold in the white chocolate chunks with 150g/5½oz raspberries. Frozen or fresh both work fine. Crunchy pretzel: Swap the white chocolate chunks for 40g/1½oz mini pretzels. Arrange a few extra ones on the top before baking.	{ "data_info": { "lang": "en-GB", "url": "https://www.bbc.co.uk/food/recipes/white_chocolate_blondies_77888", "type": "HowTo", "processing_date": "2025-09-05T00:00:00", "delivery_version": "v1.0", "title": "White chocolate blondies 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/white_chocolate_blondies_77888_16x9.jpg The perfect blondie is crisp, chewy and fudgy all at the same time, with a sweet butterscotch flavour coming from the combination of brown sugar and vanilla. 175g/6oz unsalted butter, plus extra for greasing250g/9oz soft light brown sugar or light muscovado sugar75g/2¾oz golden or white caster sugar 1 tbsp vanilla extract½ tsp sea salt flakes2 free-range eggs 225g/8oz plain flour ½ tsp baking powder 125g/4½oz white chocolate, chopped into rough chunks 175g/6oz unsalted butter, plus extra for greasing 250g/9oz soft light brown sugar or light muscovado sugar 75g/2¾oz golden or white caster sugar 1 tbsp vanilla extract ½ tsp sea salt flakes 2 free-range eggs 225g/8oz plain flour ½ tsp baking powder 125g/4½oz white chocolate, chopped into rough chunks Method Preheat the oven to 180C/160C Fan/Gas 4. Lightly grease and line a 22x22cm/8½x8½in square baking tin with baking paper.Melt the butter, sugars, vanilla and salt together in a large saucepan. Leave to cool in the pan for 10 minutes. Crack in the eggs and beat with a wooden spoon until smooth.Stir in the flour and baking powder until it forms a smooth, lump-free batter. Fold in the white chocolate and then transfer the mixture to the tin. Bake for 30 minutes on the middle shelf – the blondies should feel firm and a skewer poked into the middle should come out clean. Leave to cool in the tin and then cut into squares. The blondies will last for 4–5 days in an airtight tin or can be frozen for 2 months. Preheat the oven to 180C/160C Fan/Gas 4. Lightly grease and line a 22x22cm/8½x8½in square baking tin with baking paper. Preheat the oven to 180C/160C Fan/Gas 4. Lightly grease and line a 22x22cm/8½x8½in square baking tin with baking paper. Melt the butter, sugars, vanilla and salt together in a large saucepan. Leave to cool in the pan for 10 minutes. Crack in the eggs and beat with a wooden spoon until smooth. Melt the butter, sugars, vanilla and salt together in a large saucepan. Leave to cool in the pan for 10 minutes. Crack in the eggs and beat with a wooden spoon until smooth. Stir in the flour and baking powder until it forms a smooth, lump-free batter. Fold in the white chocolate and then transfer the mixture to the tin. Stir in the flour and baking powder until it forms a smooth, lump-free batter. Fold in the white chocolate and then transfer the mixture to the tin. Bake for 30 minutes on the middle shelf – the blondies should feel firm and a skewer poked into the middle should come out clean. Leave to cool in the tin and then cut into squares. The blondies will last for 4–5 days in an airtight tin or can be frozen for 2 months. Bake for 30 minutes on the middle shelf – the blondies should feel firm and a skewer poked into the middle should come out clean. Leave to cool in the tin and then cut into squares. The blondies will last for 4–5 days in an airtight tin or can be frozen for 2 months. Recipe tips This white chocolate version is a good base for other flavour combinations too. Here are some ideas. Double chocolate and nut: Roughly chop 50g/1¾oz walnuts, pecans or hazelnuts and mix into the batter with 85g/3oz white chocolate chips or chunks and 85g/3oz dark chocolate chips or chunks. Sprinkle with a pinch of sea salt flakes before baking as above. Raspberry & white chocolate: Gently fold in the white chocolate chunks with 150g/5½oz raspberries. Frozen or fresh both work fine. Crunchy pretzel: Swap the white chocolate chunks for 40g/1½oz mini pretzels. Arrange a few extra ones on the top before baking." }, "content_info": { "domain": "Food & Cooking", "subdomain": "Recipes" } }
{ "$oid": "68bace5ceb3bdbfd0cc001e7" }	008e1c505aa38683b92342e493ad28f6144935fd09b94e9d4d4b1cd2c5e7c34f	Peanut butter blondies with caramel sauce recipe An average of 4.3 out of 5 stars from 4 ratings Peanut butter and coconut combine to make a salty, sweet blondie that's perfect for dessert. 200g/7oz unsalted butter, plus extra for greasing300g/10½oz crunchy peanut butter (or smooth peanut butter)340g/11¾oz soft light brown sugar (or any sugar, such as caster)2 free-range eggs, beaten 1 tsp vanilla extract (or fresh vanilla seeds or essence)200g/7oz golden raisins (or normal raisins)260g/9¼oz plain flour (or self-raising, omitting the baking powder below)2 tsp baking powder 50ml/2fl oz coconut milk squirty cream, fresh cream or ice cream, to serve 200g/7oz unsalted butter, plus extra for greasing 300g/10½oz crunchy peanut butter (or smooth peanut butter) 340g/11¾oz soft light brown sugar (or any sugar, such as caster) 2 free-range eggs, beaten 1 tsp vanilla extract (or fresh vanilla seeds or essence) 200g/7oz golden raisins (or normal raisins) 260g/9¼oz plain flour (or self-raising, omitting the baking powder below) 2 tsp baking powder 50ml/2fl oz coconut milk squirty cream, fresh cream or ice cream, to serve 150g/5½oz caster sugar 175g/6oz coconut cream 100g/3½oz crunchy peanut butter (or smooth peanut butter) 150g/5½oz caster sugar 175g/6oz coconut cream 100g/3½oz crunchy peanut butter (or smooth peanut butter) Method To make the peanut butter blondies, preheat the oven to 170C/150C Fan/Gas 3. Grease and line a 20cm/8in square cake tin with baking paper. Beat the butter in a bowl with the peanut butter. Beat in the sugar, eggs, vanilla and raisins. Fold in the flour and baking powder and stir in the coconut milk. Pour into the tin and bake for 25–35 minutes or until pale golden brown. To make the caramel, gently melt the sugar in a frying pan over a low heat until it turns a deep caramel colour. Remove immediately from the heat and stir in the coconut cream. Leave to cool slightly and stir in the peanut butter.Cut the blondies into pieces and serve with the squirty cream and caramel sauce. To make the peanut butter blondies, preheat the oven to 170C/150C Fan/Gas 3. Grease and line a 20cm/8in square cake tin with baking paper. To make the peanut butter blondies, preheat the oven to 170C/150C Fan/Gas 3. Grease and line a 20cm/8in square cake tin with baking paper. Beat the butter in a bowl with the peanut butter. Beat in the sugar, eggs, vanilla and raisins. Fold in the flour and baking powder and stir in the coconut milk. Pour into the tin and bake for 25–35 minutes or until pale golden brown. Beat the butter in a bowl with the peanut butter. Beat in the sugar, eggs, vanilla and raisins. Fold in the flour and baking powder and stir in the coconut milk. Pour into the tin and bake for 25–35 minutes or until pale golden brown. To make the caramel, gently melt the sugar in a frying pan over a low heat until it turns a deep caramel colour. Remove immediately from the heat and stir in the coconut cream. Leave to cool slightly and stir in the peanut butter. To make the caramel, gently melt the sugar in a frying pan over a low heat until it turns a deep caramel colour. Remove immediately from the heat and stir in the coconut cream. Leave to cool slightly and stir in the peanut butter. Cut the blondies into pieces and serve with the squirty cream and caramel sauce. Cut the blondies into pieces and serve with the squirty cream and caramel sauce.	{ "data_info": { "lang": "en-GB", "url": "https://www.bbc.co.uk/food/recipes/peanut_butter_blondies_87137", "type": "HowTo", "processing_date": "2025-09-05T00:00:00", "delivery_version": "v1.0", "title": "Peanut butter blondies with caramel sauce recipe", "content": "An average of 4.3 out of 5 stars from 4 ratings Peanut butter and coconut combine to make a salty, sweet blondie that's perfect for dessert. 200g/7oz unsalted butter, plus extra for greasing300g/10½oz crunchy peanut butter (or smooth peanut butter)340g/11¾oz soft light brown sugar (or any sugar, such as caster)2 free-range eggs, beaten 1 tsp vanilla extract (or fresh vanilla seeds or essence)200g/7oz golden raisins (or normal raisins)260g/9¼oz plain flour (or self-raising, omitting the baking powder below)2 tsp baking powder 50ml/2fl oz coconut milk squirty cream, fresh cream or ice cream, to serve 200g/7oz unsalted butter, plus extra for greasing 300g/10½oz crunchy peanut butter (or smooth peanut butter) 340g/11¾oz soft light brown sugar (or any sugar, such as caster) 2 free-range eggs, beaten 1 tsp vanilla extract (or fresh vanilla seeds or essence) 200g/7oz golden raisins (or normal raisins) 260g/9¼oz plain flour (or self-raising, omitting the baking powder below) 2 tsp baking powder 50ml/2fl oz coconut milk squirty cream, fresh cream or ice cream, to serve 150g/5½oz caster sugar 175g/6oz coconut cream 100g/3½oz crunchy peanut butter (or smooth peanut butter) 150g/5½oz caster sugar 175g/6oz coconut cream 100g/3½oz crunchy peanut butter (or smooth peanut butter) Method To make the peanut butter blondies, preheat the oven to 170C/150C Fan/Gas 3. Grease and line a 20cm/8in square cake tin with baking paper. Beat the butter in a bowl with the peanut butter. Beat in the sugar, eggs, vanilla and raisins. Fold in the flour and baking powder and stir in the coconut milk. Pour into the tin and bake for 25–35 minutes or until pale golden brown. To make the caramel, gently melt the sugar in a frying pan over a low heat until it turns a deep caramel colour. Remove immediately from the heat and stir in the coconut cream. Leave to cool slightly and stir in the peanut butter.Cut the blondies into pieces and serve with the squirty cream and caramel sauce. To make the peanut butter blondies, preheat the oven to 170C/150C Fan/Gas 3. Grease and line a 20cm/8in square cake tin with baking paper. To make the peanut butter blondies, preheat the oven to 170C/150C Fan/Gas 3. Grease and line a 20cm/8in square cake tin with baking paper. Beat the butter in a bowl with the peanut butter. Beat in the sugar, eggs, vanilla and raisins. Fold in the flour and baking powder and stir in the coconut milk. Pour into the tin and bake for 25–35 minutes or until pale golden brown. Beat the butter in a bowl with the peanut butter. Beat in the sugar, eggs, vanilla and raisins. Fold in the flour and baking powder and stir in the coconut milk. Pour into the tin and bake for 25–35 minutes or until pale golden brown. To make the caramel, gently melt the sugar in a frying pan over a low heat until it turns a deep caramel colour. Remove immediately from the heat and stir in the coconut cream. Leave to cool slightly and stir in the peanut butter. To make the caramel, gently melt the sugar in a frying pan over a low heat until it turns a deep caramel colour. Remove immediately from the heat and stir in the coconut cream. Leave to cool slightly and stir in the peanut butter. Cut the blondies into pieces and serve with the squirty cream and caramel sauce. Cut the blondies into pieces and serve with the squirty cream and caramel sauce." }, "content_info": { "domain": "Food & Cooking", "subdomain": "Recipes" } }
{ "$oid": "68bace5ceb3bdbfd0cc001e8" }	3e81ce4ad838784d573596433d1ca037a59b46356476edf2cf81b6d34aa5199d	Rick Stein's tiramisu recipe An average of 3.8 out of 5 stars from 5 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/rick_steins_tiramisu_18785_16x9.jpg Why, you may ask, do we need another recipe for tiramisu? It is now as common as apple crumble. But I was particularly taken by this one in Venice, which had elevated the pudding to a fine-dining level simply by putting it in a cocktail glass and using a whisked fatless sponge. 3 eggs, separated75g/2¾oz caster sugar75g/2¾oz plain flour, sifted with ½ tsp baking powder 3 eggs, separated 75g/2¾oz caster sugar 75g/2¾oz plain flour, sifted with ½ tsp baking powder 6 eggs, separated6 tbsp icing sugar600g/1lb 5oz mascarpone cheese, at room temperature1 tsp vanilla extract 6 eggs, separated 6 tbsp icing sugar 600g/1lb 5oz mascarpone cheese, at room temperature 1 tsp vanilla extract 325ml/11fl oz strong espresso, at room temperature3 tbsp Marsala, Madeira or sweet sherry75g/2¾oz dark chocolate, minimum 70% cocoa solids, grated 325ml/11fl oz strong espresso, at room temperature 3 tbsp Marsala, Madeira or sweet sherry 75g/2¾oz dark chocolate, minimum 70% cocoa solids, grated Method Heat the oven to 180C/160C Fan/Gas 4. Grease and line an 18x25cm/7x10in Swiss-roll-type tin.For the sponge, whisk the egg whites in a bowl until stiff but not dry, set aside. In another bowl, beat together the egg yolks and sugar with an electric whisk until pale and creamy. Add a little of the egg white to loosen the mixture, then fold in a third of the flour, then a third of the egg white.Repeat until all the flour and egg white is incorporated, folding carefully to retain as much air as possible in the egg whites. Pour into the prepared tin and bake for 25 minutes, or until risen and lightly golden-brown. Leave to cool, then remove from the tin.To make the mascarpone cream, beat the egg whites in a clean bowl with an electric whisk until stiff but not dry. Set aside. In another bowl, beat the egg yolks with the icing sugar until creamy. Add the mascarpone cheese and vanilla and beat until smooth. Loosen the egg yolk mixture with a spoonful of the whites, then fold in the remaining whites, keeping the mixture very light.Assemble 8 cocktail or wine glasses and put a spoonful of the mascarpone cream into each.Cut the sponge into 16 pieces to fit the glasses. Mix the espresso and Marsala, take 8 pieces of the sponge and dip in the espresso mix and put one in each glass. Top with more mixture and then add a second piece of soaked sponge. Finish with a layer of mascarpone cream. Smooth over, then cover with cling film.Cover and refrigerate for a minimum of 6 hours but preferably overnight to allow the mixture to set firm. Sprinkle with grated chocolate just before serving. Heat the oven to 180C/160C Fan/Gas 4. Grease and line an 18x25cm/7x10in Swiss-roll-type tin. Heat the oven to 180C/160C Fan/Gas 4. Grease and line an 18x25cm/7x10in Swiss-roll-type tin. For the sponge, whisk the egg whites in a bowl until stiff but not dry, set aside. In another bowl, beat together the egg yolks and sugar with an electric whisk until pale and creamy. Add a little of the egg white to loosen the mixture, then fold in a third of the flour, then a third of the egg white. For the sponge, whisk the egg whites in a bowl until stiff but not dry, set aside. In another bowl, beat together the egg yolks and sugar with an electric whisk until pale and creamy. Add a little of the egg white to loosen the mixture, then fold in a third of the flour, then a third of the egg white. Repeat until all the flour and egg white is incorporated, folding carefully to retain as much air as possible in the egg whites. Pour into the prepared tin and bake for 25 minutes, or until risen and lightly golden-brown. Leave to cool, then remove from the tin. Repeat until all the flour and egg white is incorporated, folding carefully to retain as much air as possible in the egg whites. Pour into the prepared tin and bake for 25 minutes, or until risen and lightly golden-brown. Leave to cool, then remove from the tin. To make the mascarpone cream, beat the egg whites in a clean bowl with an electric whisk until stiff but not dry. Set aside. In another bowl, beat the egg yolks with the icing sugar until creamy. Add the mascarpone cheese and vanilla and beat until smooth. Loosen the egg yolk mixture with a spoonful of the whites, then fold in the remaining whites, keeping the mixture very light. To make the mascarpone cream, beat the egg whites in a clean bowl with an electric whisk until stiff but not dry. Set aside. In another bowl, beat the egg yolks with the icing sugar until creamy. Add the mascarpone cheese and vanilla and beat until smooth. Loosen the egg yolk mixture with a spoonful of the whites, then fold in the remaining whites, keeping the mixture very light. Assemble 8 cocktail or wine glasses and put a spoonful of the mascarpone cream into each. Assemble 8 cocktail or wine glasses and put a spoonful of the mascarpone cream into each. Cut the sponge into 16 pieces to fit the glasses. Mix the espresso and Marsala, take 8 pieces of the sponge and dip in the espresso mix and put one in each glass. Top with more mixture and then add a second piece of soaked sponge. Finish with a layer of mascarpone cream. Smooth over, then cover with cling film. Cut the sponge into 16 pieces to fit the glasses. Mix the espresso and Marsala, take 8 pieces of the sponge and dip in the espresso mix and put one in each glass. Top with more mixture and then add a second piece of soaked sponge. Finish with a layer of mascarpone cream. Smooth over, then cover with cling film. Cover and refrigerate for a minimum of 6 hours but preferably overnight to allow the mixture to set firm. Sprinkle with grated chocolate just before serving. Cover and refrigerate for a minimum of 6 hours but preferably overnight to allow the mixture to set firm. Sprinkle with grated chocolate just before serving.	{ "data_info": { "lang": "en-GB", "url": "https://www.bbc.co.uk/food/recipes/rick_steins_tiramisu_18785", "type": "HowTo", "processing_date": "2025-09-05T00:00:00", "delivery_version": "v1.0", "title": "Rick Stein's tiramisu recipe", "content": "An average of 3.8 out of 5 stars from 5 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/rick_steins_tiramisu_18785_16x9.jpg Why, you may ask, do we need another recipe for tiramisu? It is now as common as apple crumble. But I was particularly taken by this one in Venice, which had elevated the pudding to a fine-dining level simply by putting it in a cocktail glass and using a whisked fatless sponge. 3 eggs, separated75g/2¾oz caster sugar75g/2¾oz plain flour, sifted with ½ tsp baking powder 3 eggs, separated 75g/2¾oz caster sugar 75g/2¾oz plain flour, sifted with ½ tsp baking powder 6 eggs, separated6 tbsp icing sugar600g/1lb 5oz mascarpone cheese, at room temperature1 tsp vanilla extract 6 eggs, separated 6 tbsp icing sugar 600g/1lb 5oz mascarpone cheese, at room temperature 1 tsp vanilla extract 325ml/11fl oz strong espresso, at room temperature3 tbsp Marsala, Madeira or sweet sherry75g/2¾oz dark chocolate, minimum 70% cocoa solids, grated 325ml/11fl oz strong espresso, at room temperature 3 tbsp Marsala, Madeira or sweet sherry 75g/2¾oz dark chocolate, minimum 70% cocoa solids, grated Method Heat the oven to 180C/160C Fan/Gas 4. Grease and line an 18x25cm/7x10in Swiss-roll-type tin.For the sponge, whisk the egg whites in a bowl until stiff but not dry, set aside. In another bowl, beat together the egg yolks and sugar with an electric whisk until pale and creamy. Add a little of the egg white to loosen the mixture, then fold in a third of the flour, then a third of the egg white.Repeat until all the flour and egg white is incorporated, folding carefully to retain as much air as possible in the egg whites. Pour into the prepared tin and bake for 25 minutes, or until risen and lightly golden-brown. Leave to cool, then remove from the tin.To make the mascarpone cream, beat the egg whites in a clean bowl with an electric whisk until stiff but not dry. Set aside. In another bowl, beat the egg yolks with the icing sugar until creamy. Add the mascarpone cheese and vanilla and beat until smooth. Loosen the egg yolk mixture with a spoonful of the whites, then fold in the remaining whites, keeping the mixture very light.Assemble 8 cocktail or wine glasses and put a spoonful of the mascarpone cream into each.Cut the sponge into 16 pieces to fit the glasses. Mix the espresso and Marsala, take 8 pieces of the sponge and dip in the espresso mix and put one in each glass. Top with more mixture and then add a second piece of soaked sponge. Finish with a layer of mascarpone cream. Smooth over, then cover with cling film.Cover and refrigerate for a minimum of 6 hours but preferably overnight to allow the mixture to set firm. Sprinkle with grated chocolate just before serving. Heat the oven to 180C/160C Fan/Gas 4. Grease and line an 18x25cm/7x10in Swiss-roll-type tin. Heat the oven to 180C/160C Fan/Gas 4. Grease and line an 18x25cm/7x10in Swiss-roll-type tin. For the sponge, whisk the egg whites in a bowl until stiff but not dry, set aside. In another bowl, beat together the egg yolks and sugar with an electric whisk until pale and creamy. Add a little of the egg white to loosen the mixture, then fold in a third of the flour, then a third of the egg white. For the sponge, whisk the egg whites in a bowl until stiff but not dry, set aside. In another bowl, beat together the egg yolks and sugar with an electric whisk until pale and creamy. Add a little of the egg white to loosen the mixture, then fold in a third of the flour, then a third of the egg white. Repeat until all the flour and egg white is incorporated, folding carefully to retain as much air as possible in the egg whites. Pour into the prepared tin and bake for 25 minutes, or until risen and lightly golden-brown. Leave to cool, then remove from the tin. Repeat until all the flour and egg white is incorporated, folding carefully to retain as much air as possible in the egg whites. Pour into the prepared tin and bake for 25 minutes, or until risen and lightly golden-brown. Leave to cool, then remove from the tin. To make the mascarpone cream, beat the egg whites in a clean bowl with an electric whisk until stiff but not dry. Set aside. In another bowl, beat the egg yolks with the icing sugar until creamy. Add the mascarpone cheese and vanilla and beat until smooth. Loosen the egg yolk mixture with a spoonful of the whites, then fold in the remaining whites, keeping the mixture very light. To make the mascarpone cream, beat the egg whites in a clean bowl with an electric whisk until stiff but not dry. Set aside. In another bowl, beat the egg yolks with the icing sugar until creamy. Add the mascarpone cheese and vanilla and beat until smooth. Loosen the egg yolk mixture with a spoonful of the whites, then fold in the remaining whites, keeping the mixture very light. Assemble 8 cocktail or wine glasses and put a spoonful of the mascarpone cream into each. Assemble 8 cocktail or wine glasses and put a spoonful of the mascarpone cream into each. Cut the sponge into 16 pieces to fit the glasses. Mix the espresso and Marsala, take 8 pieces of the sponge and dip in the espresso mix and put one in each glass. Top with more mixture and then add a second piece of soaked sponge. Finish with a layer of mascarpone cream. Smooth over, then cover with cling film. Cut the sponge into 16 pieces to fit the glasses. Mix the espresso and Marsala, take 8 pieces of the sponge and dip in the espresso mix and put one in each glass. Top with more mixture and then add a second piece of soaked sponge. Finish with a layer of mascarpone cream. Smooth over, then cover with cling film. Cover and refrigerate for a minimum of 6 hours but preferably overnight to allow the mixture to set firm. Sprinkle with grated chocolate just before serving. Cover and refrigerate for a minimum of 6 hours but preferably overnight to allow the mixture to set firm. Sprinkle with grated chocolate just before serving." }, "content_info": { "domain": "Food & Cooking", "subdomain": "Recipes" } }
{ "$oid": "68bace5ceb3bdbfd0cc001e9" }	e017b89c6e56a3399e7a7067dbdaa87c3bb54fda225ef486b1cf7e1c37b29590	Vegan tiramisu recipe An average of 5.0 out of 5 stars from 3 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/vegan_tiramisu_88635_16x9.jpg The perfect decadent dessert for any vegans who miss this classic boozy pudding. 280g/10oz raw cashew nuts (plain not salted), soaked in water overnight and drained175ml/6fl oz cashew or any non-dairy milk1 tsp vanilla extract3 tbsp maple syrup or agave syruppinch salt300ml/10fl oz brewed coffee or espresso 100ml/3½fl oz coffee liqueur 3 tbsp light brown sugarvegan sponge, cut into even slices or fingers 135ml tinned coconut milk, chilled, plus the cream from the top of the tincocoa powder, to decorate 280g/10oz raw cashew nuts (plain not salted), soaked in water overnight and drained 175ml/6fl oz cashew or any non-dairy milk 1 tsp vanilla extract 3 tbsp maple syrup or agave syrup pinch salt 300ml/10fl oz brewed coffee or espresso 100ml/3½fl oz coffee liqueur 3 tbsp light brown sugar vegan sponge, cut into even slices or fingers vegan sponge 135ml tinned coconut milk, chilled, plus the cream from the top of the tin cocoa powder, to decorate Method Blitz the cashews in a high-speed blender with the cashew milk, vanilla extract, maple syrup and salt until the mixture has the consistency of cream. You may need to scrape down the sides of the blender a few times to ensure everything is thoroughly combined. If the mixture is a little thick, add some water to loosen. Meanwhile, mix together the brewed coffee, coffee liqueur and sugar in a shallow bowl and dip the sponge slices into the mixture, covering all sides. The sponge slices should absorb some of the coffee mixture but not be saturated as they need to hold their shape in the tiramisu. Repeat until all slices have been coated and set aside the coffee mixture. Divide the cashew mixture between two bowls. Add the coconut milk to one bowl and whisk until creamy – the mixture should be thick not watery. Add some of the remaining coffee mixture to the other bowl, to taste. Whisk to combine – it should be a light coffee colour.Layer the dessert in serving glasses or bowls. Lay one or two sponge slices on the bottom, top with the coconut cashew cream, followed by the coffee cashew cream. Repeat until the glasses are filled. Leave in the fridge to set for a good 1–2 hours, until set. Dust with cocoa powder and serve. Blitz the cashews in a high-speed blender with the cashew milk, vanilla extract, maple syrup and salt until the mixture has the consistency of cream. You may need to scrape down the sides of the blender a few times to ensure everything is thoroughly combined. If the mixture is a little thick, add some water to loosen. Blitz the cashews in a high-speed blender with the cashew milk, vanilla extract, maple syrup and salt until the mixture has the consistency of cream. You may need to scrape down the sides of the blender a few times to ensure everything is thoroughly combined. If the mixture is a little thick, add some water to loosen. Meanwhile, mix together the brewed coffee, coffee liqueur and sugar in a shallow bowl and dip the sponge slices into the mixture, covering all sides. The sponge slices should absorb some of the coffee mixture but not be saturated as they need to hold their shape in the tiramisu. Repeat until all slices have been coated and set aside the coffee mixture. Meanwhile, mix together the brewed coffee, coffee liqueur and sugar in a shallow bowl and dip the sponge slices into the mixture, covering all sides. The sponge slices should absorb some of the coffee mixture but not be saturated as they need to hold their shape in the tiramisu. Repeat until all slices have been coated and set aside the coffee mixture. Divide the cashew mixture between two bowls. Add the coconut milk to one bowl and whisk until creamy – the mixture should be thick not watery. Add some of the remaining coffee mixture to the other bowl, to taste. Whisk to combine – it should be a light coffee colour. Divide the cashew mixture between two bowls. Add the coconut milk to one bowl and whisk until creamy – the mixture should be thick not watery. Add some of the remaining coffee mixture to the other bowl, to taste. Whisk to combine – it should be a light coffee colour. Layer the dessert in serving glasses or bowls. Lay one or two sponge slices on the bottom, top with the coconut cashew cream, followed by the coffee cashew cream. Repeat until the glasses are filled. Leave in the fridge to set for a good 1–2 hours, until set. Dust with cocoa powder and serve. Layer the dessert in serving glasses or bowls. Lay one or two sponge slices on the bottom, top with the coconut cashew cream, followed by the coffee cashew cream. Repeat until the glasses are filled. Leave in the fridge to set for a good 1–2 hours, until set. Dust with cocoa powder and serve.	{ "data_info": { "lang": "en-GB", "url": "https://www.bbc.co.uk/food/recipes/vegan_tiramisu_88635", "type": "HowTo", "processing_date": "2025-09-05T00:00:00", "delivery_version": "v1.0", "title": "Vegan tiramisu recipe", "content": "An average of 5.0 out of 5 stars from 3 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/vegan_tiramisu_88635_16x9.jpg The perfect decadent dessert for any vegans who miss this classic boozy pudding. 280g/10oz raw cashew nuts (plain not salted), soaked in water overnight and drained175ml/6fl oz cashew or any non-dairy milk1 tsp vanilla extract3 tbsp maple syrup or agave syruppinch salt300ml/10fl oz brewed coffee or espresso 100ml/3½fl oz coffee liqueur 3 tbsp light brown sugarvegan sponge, cut into even slices or fingers 135ml tinned coconut milk, chilled, plus the cream from the top of the tincocoa powder, to decorate 280g/10oz raw cashew nuts (plain not salted), soaked in water overnight and drained 175ml/6fl oz cashew or any non-dairy milk 1 tsp vanilla extract 3 tbsp maple syrup or agave syrup pinch salt 300ml/10fl oz brewed coffee or espresso 100ml/3½fl oz coffee liqueur 3 tbsp light brown sugar vegan sponge, cut into even slices or fingers vegan sponge 135ml tinned coconut milk, chilled, plus the cream from the top of the tin cocoa powder, to decorate Method Blitz the cashews in a high-speed blender with the cashew milk, vanilla extract, maple syrup and salt until the mixture has the consistency of cream. You may need to scrape down the sides of the blender a few times to ensure everything is thoroughly combined. If the mixture is a little thick, add some water to loosen. Meanwhile, mix together the brewed coffee, coffee liqueur and sugar in a shallow bowl and dip the sponge slices into the mixture, covering all sides. The sponge slices should absorb some of the coffee mixture but not be saturated as they need to hold their shape in the tiramisu. Repeat until all slices have been coated and set aside the coffee mixture. Divide the cashew mixture between two bowls. Add the coconut milk to one bowl and whisk until creamy – the mixture should be thick not watery. Add some of the remaining coffee mixture to the other bowl, to taste. Whisk to combine – it should be a light coffee colour.Layer the dessert in serving glasses or bowls. Lay one or two sponge slices on the bottom, top with the coconut cashew cream, followed by the coffee cashew cream. Repeat until the glasses are filled. Leave in the fridge to set for a good 1–2 hours, until set. Dust with cocoa powder and serve. Blitz the cashews in a high-speed blender with the cashew milk, vanilla extract, maple syrup and salt until the mixture has the consistency of cream. You may need to scrape down the sides of the blender a few times to ensure everything is thoroughly combined. If the mixture is a little thick, add some water to loosen. Blitz the cashews in a high-speed blender with the cashew milk, vanilla extract, maple syrup and salt until the mixture has the consistency of cream. You may need to scrape down the sides of the blender a few times to ensure everything is thoroughly combined. If the mixture is a little thick, add some water to loosen. Meanwhile, mix together the brewed coffee, coffee liqueur and sugar in a shallow bowl and dip the sponge slices into the mixture, covering all sides. The sponge slices should absorb some of the coffee mixture but not be saturated as they need to hold their shape in the tiramisu. Repeat until all slices have been coated and set aside the coffee mixture. Meanwhile, mix together the brewed coffee, coffee liqueur and sugar in a shallow bowl and dip the sponge slices into the mixture, covering all sides. The sponge slices should absorb some of the coffee mixture but not be saturated as they need to hold their shape in the tiramisu. Repeat until all slices have been coated and set aside the coffee mixture. Divide the cashew mixture between two bowls. Add the coconut milk to one bowl and whisk until creamy – the mixture should be thick not watery. Add some of the remaining coffee mixture to the other bowl, to taste. Whisk to combine – it should be a light coffee colour. Divide the cashew mixture between two bowls. Add the coconut milk to one bowl and whisk until creamy – the mixture should be thick not watery. Add some of the remaining coffee mixture to the other bowl, to taste. Whisk to combine – it should be a light coffee colour. Layer the dessert in serving glasses or bowls. Lay one or two sponge slices on the bottom, top with the coconut cashew cream, followed by the coffee cashew cream. Repeat until the glasses are filled. Leave in the fridge to set for a good 1–2 hours, until set. Dust with cocoa powder and serve. Layer the dessert in serving glasses or bowls. Lay one or two sponge slices on the bottom, top with the coconut cashew cream, followed by the coffee cashew cream. Repeat until the glasses are filled. Leave in the fridge to set for a good 1–2 hours, until set. Dust with cocoa powder and serve." }, "content_info": { "domain": "Food & Cooking", "subdomain": "Recipes" } }
{ "$oid": "68bace5ceb3bdbfd0cc001ea" }	9d3f863f612f5c22c74f1c11531bcdb1b3e1d6a2b9624fa78d236b0177823087	Tiramisu cake recipe Preheat the oven to 180C/160C(fan)/350F/Gas 4. Grease a 35x25cm/14x10in Swiss roll tin and line with baking parchment. For the sponge, place the eggs and sugar in a large bowl and, using an electric hand-held mixer, whisk together for about five minutes, or until the mixture is very pale and thick. The mixture should leave a light trail on the surface when the whisk is lifted. Sift over the flour and fold in gently using a metal spoon or spatula, taking care not to over mix.Pour the mixture into the prepared cake tin and tilt the tin to level the surface. Bake for 20 minutes, or until risen, golden-brown and springy to the touch. Cool in the tin for five minutes then turn out onto a wire rack and leave to cool completely. For the filling, dissolve the coffee in the boiling water and add the brandy. Set aside to cool.When the sponge is cold, carefully slice the cake in half horizontally, so you have two thin sponges of equal depth. Using the loose base of a square cake tin as a guide, cut two 18cm/7in squares from each sponge. Discard the sponge trimmings (or keep for cake pops or a sneaky single-serving trifle). Line the base and sides of the square tin with long rectangles of baking parchment; there should be plenty of excess parchment which you can use to help lift the cake from the tin later. Place the mascarpone cheese in a large bowl and beat until smooth. Gradually beat in the cream and icing sugar to make a creamy, spreadable frosting.Place one layer of sponge in the base of the lined cake tin. Spoon over one-quarter of the coffee brandy mixture. Then spread one-quarter of the mascarpone frosting over the soaked sponge. Scatter over one-third of the grated chocolate. Place the second sponge on top, spoon over another quarter of the coffee mixture then spread another quarter of the frosting over the soaked sponge. Scatter over another one third of the grated chocolate. Repeat with the third sponge and another one-quarter of the coffee mixture and frosting and the remaining grated chocolate. Place the fourth sponge on top and spoon over the remaining coffee mixture. Using a palette knife spread a very thin layer of the remaining frosting over the top of the cake – this is called a ‘crumb coat’ and will seal in any loose crumbs of sponge. Wipe the palette knife and spread the rest of the frosting in a thicker layer over the cake. Chill for at least one hour in the fridge before turning out.While the cake is chilling, melt half of the chopped chocolate in a small bowl set over a pan of gently simmering water. (Do not let the bottom of the bowl touch the water.) Gently stir the chocolate until it reaches a melting temperature of 53C/127F. Remove the bowl from the heat and add the remaining half of chopped chocolate and continuing stirring gently until the chocolate cools to 31C/88F or lower and is thick enough to pipe. Place a sheet of baking parchment on the work surface. Use another sheet to make a paper piping bag.Spoon the melted chocolate into the paper piping bag. Snip off the end and pipe decorative shapes onto the baking parchment. Leave to set until required.Dust the chilled tiramisu cake with the cocoa powder before turning out onto a serving plate, using the parchment paper to help lift out of the tin. Decorate with the chocolate shapes. Preheat the oven to 180C/160C(fan)/350F/Gas 4. Grease a 35x25cm/14x10in Swiss roll tin and line with baking parchment. Preheat the oven to 180C/160C(fan)/350F/Gas 4. Grease a 35x25cm/14x10in Swiss roll tin and line with baking parchment. For the sponge, place the eggs and sugar in a large bowl and, using an electric hand-held mixer, whisk together for about five minutes, or until the mixture is very pale and thick. The mixture should leave a light trail on the surface when the whisk is lifted. For the sponge, place the eggs and sugar in a large bowl and, using an electric hand-held mixer, whisk together for about five minutes, or until the mixture is very pale and thick. The mixture should leave a light trail on the surface when the whisk is lifted. Sift over the flour and fold in gently using a metal spoon or spatula, taking care not to over mix. Sift over the flour and fold in gently using a metal spoon or spatula, taking care not to over mix. Pour the mixture into the prepared cake tin and tilt the tin to level the surface. Pour the mixture into the prepared cake tin and tilt the tin to level the surface. Bake for 20 minutes, or until risen, golden-brown and springy to the touch. Cool in the tin for five minutes then turn out onto a wire rack and leave to cool completely. Bake for 20 minutes, or until risen, golden-brown and springy to the touch. Cool in the tin for five minutes then turn out onto a wire rack and leave to cool completely. For the filling, dissolve the coffee in the boiling water and add the brandy. Set aside to cool. For the filling, dissolve the coffee in the boiling water and add the brandy. Set aside to cool. When the sponge is cold, carefully slice the cake in half horizontally, so you have two thin sponges of equal depth. When the sponge is cold, carefully slice the cake in half horizontally, so you have two thin sponges of equal depth. Using the loose base of a square cake tin as a guide, cut two 18cm/7in squares from each sponge. Discard the sponge trimmings (or keep for cake pops or a sneaky single-serving trifle). Using the loose base of a square cake tin as a guide, cut two 18cm/7in squares from each sponge. Discard the sponge trimmings (or keep for cake pops or a sneaky single-serving trifle). Line the base and sides of the square tin with long rectangles of baking parchment; there should be plenty of excess parchment which you can use to help lift the cake from the tin later. Line the base and sides of the square tin with long rectangles of baking parchment; there should be plenty of excess parchment which you can use to help lift the cake from the tin later. Place the mascarpone cheese in a large bowl and beat until smooth. Gradually beat in the cream and icing sugar to make a creamy, spreadable frosting. Place the mascarpone cheese in a large bowl and beat until smooth. Gradually beat in the cream and icing sugar to make a creamy, spreadable frosting. Place one layer of sponge in the base of the lined cake tin. Spoon over one-quarter of the coffee brandy mixture. Then spread one-quarter of the mascarpone frosting over the soaked sponge. Scatter over one-third of the grated chocolate. Place one layer of sponge in the base of the lined cake tin. Spoon over one-quarter of the coffee brandy mixture. Then spread one-quarter of the mascarpone frosting over the soaked sponge. Scatter over one-third of the grated chocolate. Place the second sponge on top, spoon over another quarter of the coffee mixture then spread another quarter of the frosting over the soaked sponge. Scatter over another one third of the grated chocolate. Repeat with the third sponge and another one-quarter of the coffee mixture and frosting and the remaining grated chocolate. Place the second sponge on top, spoon over another quarter of the coffee mixture then spread another quarter of the frosting over the soaked sponge. Scatter over another one third of the grated chocolate. Repeat with the third sponge and another one-quarter of the coffee mixture and frosting and the remaining grated chocolate. Place the fourth sponge on top and spoon over the remaining coffee mixture. Using a palette knife spread a very thin layer of the remaining frosting over the top of the cake – this is called a ‘crumb coat’ and will seal in any loose crumbs of sponge. Place the fourth sponge on top and spoon over the remaining coffee mixture. Using a palette knife spread a very thin layer of the remaining frosting over the top of the cake – this is called a ‘crumb coat’ and will seal in any loose crumbs of sponge. Wipe the palette knife and spread the rest of the frosting in a thicker layer over the cake. Chill for at least one hour in the fridge before turning out. Wipe the palette knife and spread the rest of the frosting in a thicker layer over the cake. Chill for at least one hour in the fridge before turning out. While the cake is chilling, melt half of the chopped chocolate in a small bowl set over a pan of gently simmering water. (Do not let the bottom of the bowl touch the water.) Gently stir the chocolate until it reaches a melting temperature of 53C/127F. While the cake is chilling, melt half of the chopped chocolate in a small bowl set over a pan of gently simmering water. (Do not let the bottom of the bowl touch the water.) Gently stir the chocolate until it reaches a melting temperature of 53C/127F. Remove the bowl from the heat and add the remaining half of chopped chocolate and continuing stirring gently until the chocolate cools to 31C/88F or lower and is thick enough to pipe. Remove the bowl from the heat and add the remaining half of chopped chocolate and continuing stirring gently until the chocolate cools to 31C/88F or lower and is thick enough to pipe. Place a sheet of baking parchment on the work surface. Use another sheet to make a paper piping bag. Place a sheet of baking parchment on the work surface. Use another sheet to make a paper piping bag. Spoon the melted chocolate into the paper piping bag. Snip off the end and pipe decorative shapes onto the baking parchment. Leave to set until required. Spoon the melted chocolate into the paper piping bag. Snip off the end and pipe decorative shapes onto the baking parchment. Leave to set until required. Dust the chilled tiramisu cake with the cocoa powder before turning out onto a serving plate, using the parchment paper to help lift out of the tin. Decorate with the chocolate shapes. Dust the chilled tiramisu cake with the cocoa powder before turning out onto a serving plate, using the parchment paper to help lift out of the tin. Decorate with the chocolate shapes.	{ "data_info": { "lang": "en-GB", "url": "https://www.bbc.co.uk/food/recipes/tiramisu_cake_13686", "type": "HowTo", "processing_date": "2025-09-05T00:00:00", "delivery_version": "v1.0", "title": "Tiramisu cake recipe", "content": "Preheat the oven to 180C/160C(fan)/350F/Gas 4. Grease a 35x25cm/14x10in Swiss roll tin and line with baking parchment. For the sponge, place the eggs and sugar in a large bowl and, using an electric hand-held mixer, whisk together for about five minutes, or until the mixture is very pale and thick. The mixture should leave a light trail on the surface when the whisk is lifted. Sift over the flour and fold in gently using a metal spoon or spatula, taking care not to over mix.Pour the mixture into the prepared cake tin and tilt the tin to level the surface. Bake for 20 minutes, or until risen, golden-brown and springy to the touch. Cool in the tin for five minutes then turn out onto a wire rack and leave to cool completely. For the filling, dissolve the coffee in the boiling water and add the brandy. Set aside to cool.When the sponge is cold, carefully slice the cake in half horizontally, so you have two thin sponges of equal depth. Using the loose base of a square cake tin as a guide, cut two 18cm/7in squares from each sponge. Discard the sponge trimmings (or keep for cake pops or a sneaky single-serving trifle). Line the base and sides of the square tin with long rectangles of baking parchment; there should be plenty of excess parchment which you can use to help lift the cake from the tin later. Place the mascarpone cheese in a large bowl and beat until smooth. Gradually beat in the cream and icing sugar to make a creamy, spreadable frosting.Place one layer of sponge in the base of the lined cake tin. Spoon over one-quarter of the coffee brandy mixture. Then spread one-quarter of the mascarpone frosting over the soaked sponge. Scatter over one-third of the grated chocolate. Place the second sponge on top, spoon over another quarter of the coffee mixture then spread another quarter of the frosting over the soaked sponge. Scatter over another one third of the grated chocolate. Repeat with the third sponge and another one-quarter of the coffee mixture and frosting and the remaining grated chocolate. Place the fourth sponge on top and spoon over the remaining coffee mixture. Using a palette knife spread a very thin layer of the remaining frosting over the top of the cake – this is called a ‘crumb coat’ and will seal in any loose crumbs of sponge. Wipe the palette knife and spread the rest of the frosting in a thicker layer over the cake. Chill for at least one hour in the fridge before turning out.While the cake is chilling, melt half of the chopped chocolate in a small bowl set over a pan of gently simmering water. (Do not let the bottom of the bowl touch the water.) Gently stir the chocolate until it reaches a melting temperature of 53C/127F. Remove the bowl from the heat and add the remaining half of chopped chocolate and continuing stirring gently until the chocolate cools to 31C/88F or lower and is thick enough to pipe. Place a sheet of baking parchment on the work surface. Use another sheet to make a paper piping bag.Spoon the melted chocolate into the paper piping bag. Snip off the end and pipe decorative shapes onto the baking parchment. Leave to set until required.Dust the chilled tiramisu cake with the cocoa powder before turning out onto a serving plate, using the parchment paper to help lift out of the tin. Decorate with the chocolate shapes. Preheat the oven to 180C/160C(fan)/350F/Gas 4. Grease a 35x25cm/14x10in Swiss roll tin and line with baking parchment. Preheat the oven to 180C/160C(fan)/350F/Gas 4. Grease a 35x25cm/14x10in Swiss roll tin and line with baking parchment. For the sponge, place the eggs and sugar in a large bowl and, using an electric hand-held mixer, whisk together for about five minutes, or until the mixture is very pale and thick. The mixture should leave a light trail on the surface when the whisk is lifted. For the sponge, place the eggs and sugar in a large bowl and, using an electric hand-held mixer, whisk together for about five minutes, or until the mixture is very pale and thick. The mixture should leave a light trail on the surface when the whisk is lifted. Sift over the flour and fold in gently using a metal spoon or spatula, taking care not to over mix. Sift over the flour and fold in gently using a metal spoon or spatula, taking care not to over mix. Pour the mixture into the prepared cake tin and tilt the tin to level the surface. Pour the mixture into the prepared cake tin and tilt the tin to level the surface. Bake for 20 minutes, or until risen, golden-brown and springy to the touch. Cool in the tin for five minutes then turn out onto a wire rack and leave to cool completely. Bake for 20 minutes, or until risen, golden-brown and springy to the touch. Cool in the tin for five minutes then turn out onto a wire rack and leave to cool completely. For the filling, dissolve the coffee in the boiling water and add the brandy. Set aside to cool. For the filling, dissolve the coffee in the boiling water and add the brandy. Set aside to cool. When the sponge is cold, carefully slice the cake in half horizontally, so you have two thin sponges of equal depth. When the sponge is cold, carefully slice the cake in half horizontally, so you have two thin sponges of equal depth. Using the loose base of a square cake tin as a guide, cut two 18cm/7in squares from each sponge. Discard the sponge trimmings (or keep for cake pops or a sneaky single-serving trifle). Using the loose base of a square cake tin as a guide, cut two 18cm/7in squares from each sponge. Discard the sponge trimmings (or keep for cake pops or a sneaky single-serving trifle). Line the base and sides of the square tin with long rectangles of baking parchment; there should be plenty of excess parchment which you can use to help lift the cake from the tin later. Line the base and sides of the square tin with long rectangles of baking parchment; there should be plenty of excess parchment which you can use to help lift the cake from the tin later. Place the mascarpone cheese in a large bowl and beat until smooth. Gradually beat in the cream and icing sugar to make a creamy, spreadable frosting. Place the mascarpone cheese in a large bowl and beat until smooth. Gradually beat in the cream and icing sugar to make a creamy, spreadable frosting. Place one layer of sponge in the base of the lined cake tin. Spoon over one-quarter of the coffee brandy mixture. Then spread one-quarter of the mascarpone frosting over the soaked sponge. Scatter over one-third of the grated chocolate. Place one layer of sponge in the base of the lined cake tin. Spoon over one-quarter of the coffee brandy mixture. Then spread one-quarter of the mascarpone frosting over the soaked sponge. Scatter over one-third of the grated chocolate. Place the second sponge on top, spoon over another quarter of the coffee mixture then spread another quarter of the frosting over the soaked sponge. Scatter over another one third of the grated chocolate. Repeat with the third sponge and another one-quarter of the coffee mixture and frosting and the remaining grated chocolate. Place the second sponge on top, spoon over another quarter of the coffee mixture then spread another quarter of the frosting over the soaked sponge. Scatter over another one third of the grated chocolate. Repeat with the third sponge and another one-quarter of the coffee mixture and frosting and the remaining grated chocolate. Place the fourth sponge on top and spoon over the remaining coffee mixture. Using a palette knife spread a very thin layer of the remaining frosting over the top of the cake – this is called a ‘crumb coat’ and will seal in any loose crumbs of sponge. Place the fourth sponge on top and spoon over the remaining coffee mixture. Using a palette knife spread a very thin layer of the remaining frosting over the top of the cake – this is called a ‘crumb coat’ and will seal in any loose crumbs of sponge. Wipe the palette knife and spread the rest of the frosting in a thicker layer over the cake. Chill for at least one hour in the fridge before turning out. Wipe the palette knife and spread the rest of the frosting in a thicker layer over the cake. Chill for at least one hour in the fridge before turning out. While the cake is chilling, melt half of the chopped chocolate in a small bowl set over a pan of gently simmering water. (Do not let the bottom of the bowl touch the water.) Gently stir the chocolate until it reaches a melting temperature of 53C/127F. While the cake is chilling, melt half of the chopped chocolate in a small bowl set over a pan of gently simmering water. (Do not let the bottom of the bowl touch the water.) Gently stir the chocolate until it reaches a melting temperature of 53C/127F. Remove the bowl from the heat and add the remaining half of chopped chocolate and continuing stirring gently until the chocolate cools to 31C/88F or lower and is thick enough to pipe. Remove the bowl from the heat and add the remaining half of chopped chocolate and continuing stirring gently until the chocolate cools to 31C/88F or lower and is thick enough to pipe. Place a sheet of baking parchment on the work surface. Use another sheet to make a paper piping bag. Place a sheet of baking parchment on the work surface. Use another sheet to make a paper piping bag. Spoon the melted chocolate into the paper piping bag. Snip off the end and pipe decorative shapes onto the baking parchment. Leave to set until required. Spoon the melted chocolate into the paper piping bag. Snip off the end and pipe decorative shapes onto the baking parchment. Leave to set until required. Dust the chilled tiramisu cake with the cocoa powder before turning out onto a serving plate, using the parchment paper to help lift out of the tin. Decorate with the chocolate shapes. Dust the chilled tiramisu cake with the cocoa powder before turning out onto a serving plate, using the parchment paper to help lift out of the tin. Decorate with the chocolate shapes." }, "content_info": { "domain": "Food & Cooking", "subdomain": "Recipes" } }
{ "$oid": "68bace5deb3bdbfd0cc001eb" }	c7b27966fbc7b1f816a3375ce7106b0b8b1f480ff29e49ab2cd2963b565226f7	Tiramisini recipe An average of 4.9 out of 5 stars from 11 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_832/recipes/tiramisini_69286_16x9.jpg For someone who started off as a tiramisu-scorner, I have turned out to be its most slavish proponent, finding any excuse to whip up a new one. This one reverts to the original formulation – although in dinkier format. This is not because I am a huge fan of the cute – you know that – but because it means you have a tiramisu worth making for fewer people. 100ml/3½fl oz espresso or strong instant coffee2 tbsp coffee liqueur4 Savoiardi biscuits (fine sponge ‘ladyfinger’ biscuits)2 free-range egg whites250g/9oz mascarpone2 tbsp honey2 tbsp Marsala1 tsp cocoa powder 100ml/3½fl oz espresso or strong instant coffee 2 tbsp coffee liqueur 4 Savoiardi biscuits (fine sponge ‘ladyfinger’ biscuits) 2 free-range egg whites 250g/9oz mascarpone 2 tbsp honey 2 tbsp Marsala 1 tsp cocoa powder Method Make your espresso and pour it into a heatproof jug, adding the coffee liqueur, then leave it to cool - I find ten minutes outside the window on a cool day does it!Break each Savoiardi sponge finger into about four and drop the pieces into four small martini glasses, then pour the cooled espresso mixture over them. Press down gently, making sure the biscuits are soaked all over.Using an electric hand-held whisk for ease, beat the egg whites in a bowl until they form soft peaks when the whisk is removed, and set aside for a moment.Scrape the mascarpone into another bowl, adding the honey: I love the way its mellow sweetness marries with the Marsala (though sugar would be fine, too). Beat with the whisk (no need to clean it out first) and, when smooth, slowly beat in the Marsala.Fold in the egg whites, a third at a time, then dollop this mixture over the soused Savoiardi in each glass, using a spoon to whirl it into an elegant peak at the top.Let these stand in the fridge for at least 20 minutes and up to 24 hours, then dust with cocoa, pushing it through a fine-mesh strainer, just before serving. Make your espresso and pour it into a heatproof jug, adding the coffee liqueur, then leave it to cool - I find ten minutes outside the window on a cool day does it! Make your espresso and pour it into a heatproof jug, adding the coffee liqueur, then leave it to cool - I find ten minutes outside the window on a cool day does it! Break each Savoiardi sponge finger into about four and drop the pieces into four small martini glasses, then pour the cooled espresso mixture over them. Press down gently, making sure the biscuits are soaked all over. Break each Savoiardi sponge finger into about four and drop the pieces into four small martini glasses, then pour the cooled espresso mixture over them. Press down gently, making sure the biscuits are soaked all over. Using an electric hand-held whisk for ease, beat the egg whites in a bowl until they form soft peaks when the whisk is removed, and set aside for a moment. Using an electric hand-held whisk for ease, beat the egg whites in a bowl until they form soft peaks when the whisk is removed, and set aside for a moment. Scrape the mascarpone into another bowl, adding the honey: I love the way its mellow sweetness marries with the Marsala (though sugar would be fine, too). Beat with the whisk (no need to clean it out first) and, when smooth, slowly beat in the Marsala. Scrape the mascarpone into another bowl, adding the honey: I love the way its mellow sweetness marries with the Marsala (though sugar would be fine, too). Beat with the whisk (no need to clean it out first) and, when smooth, slowly beat in the Marsala. Fold in the egg whites, a third at a time, then dollop this mixture over the soused Savoiardi in each glass, using a spoon to whirl it into an elegant peak at the top. Fold in the egg whites, a third at a time, then dollop this mixture over the soused Savoiardi in each glass, using a spoon to whirl it into an elegant peak at the top. Let these stand in the fridge for at least 20 minutes and up to 24 hours, then dust with cocoa, pushing it through a fine-mesh strainer, just before serving. Let these stand in the fridge for at least 20 minutes and up to 24 hours, then dust with cocoa, pushing it through a fine-mesh strainer, just before serving.	{ "data_info": { "lang": "en-GB", "url": "https://www.bbc.co.uk/food/recipes/tiramisini_69286", "type": "HowTo", "processing_date": "2025-09-05T00:00:00", "delivery_version": "v1.0", "title": "Tiramisini recipe", "content": "An average of 4.9 out of 5 stars from 11 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_832/recipes/tiramisini_69286_16x9.jpg For someone who started off as a tiramisu-scorner, I have turned out to be its most slavish proponent, finding any excuse to whip up a new one. This one reverts to the original formulation – although in dinkier format. This is not because I am a huge fan of the cute – you know that – but because it means you have a tiramisu worth making for fewer people. 100ml/3½fl oz espresso or strong instant coffee2 tbsp coffee liqueur4 Savoiardi biscuits (fine sponge ‘ladyfinger’ biscuits)2 free-range egg whites250g/9oz mascarpone2 tbsp honey2 tbsp Marsala1 tsp cocoa powder 100ml/3½fl oz espresso or strong instant coffee 2 tbsp coffee liqueur 4 Savoiardi biscuits (fine sponge ‘ladyfinger’ biscuits) 2 free-range egg whites 250g/9oz mascarpone 2 tbsp honey 2 tbsp Marsala 1 tsp cocoa powder Method Make your espresso and pour it into a heatproof jug, adding the coffee liqueur, then leave it to cool - I find ten minutes outside the window on a cool day does it!Break each Savoiardi sponge finger into about four and drop the pieces into four small martini glasses, then pour the cooled espresso mixture over them. Press down gently, making sure the biscuits are soaked all over.Using an electric hand-held whisk for ease, beat the egg whites in a bowl until they form soft peaks when the whisk is removed, and set aside for a moment.Scrape the mascarpone into another bowl, adding the honey: I love the way its mellow sweetness marries with the Marsala (though sugar would be fine, too). Beat with the whisk (no need to clean it out first) and, when smooth, slowly beat in the Marsala.Fold in the egg whites, a third at a time, then dollop this mixture over the soused Savoiardi in each glass, using a spoon to whirl it into an elegant peak at the top.Let these stand in the fridge for at least 20 minutes and up to 24 hours, then dust with cocoa, pushing it through a fine-mesh strainer, just before serving. Make your espresso and pour it into a heatproof jug, adding the coffee liqueur, then leave it to cool - I find ten minutes outside the window on a cool day does it! Make your espresso and pour it into a heatproof jug, adding the coffee liqueur, then leave it to cool - I find ten minutes outside the window on a cool day does it! Break each Savoiardi sponge finger into about four and drop the pieces into four small martini glasses, then pour the cooled espresso mixture over them. Press down gently, making sure the biscuits are soaked all over. Break each Savoiardi sponge finger into about four and drop the pieces into four small martini glasses, then pour the cooled espresso mixture over them. Press down gently, making sure the biscuits are soaked all over. Using an electric hand-held whisk for ease, beat the egg whites in a bowl until they form soft peaks when the whisk is removed, and set aside for a moment. Using an electric hand-held whisk for ease, beat the egg whites in a bowl until they form soft peaks when the whisk is removed, and set aside for a moment. Scrape the mascarpone into another bowl, adding the honey: I love the way its mellow sweetness marries with the Marsala (though sugar would be fine, too). Beat with the whisk (no need to clean it out first) and, when smooth, slowly beat in the Marsala. Scrape the mascarpone into another bowl, adding the honey: I love the way its mellow sweetness marries with the Marsala (though sugar would be fine, too). Beat with the whisk (no need to clean it out first) and, when smooth, slowly beat in the Marsala. Fold in the egg whites, a third at a time, then dollop this mixture over the soused Savoiardi in each glass, using a spoon to whirl it into an elegant peak at the top. Fold in the egg whites, a third at a time, then dollop this mixture over the soused Savoiardi in each glass, using a spoon to whirl it into an elegant peak at the top. Let these stand in the fridge for at least 20 minutes and up to 24 hours, then dust with cocoa, pushing it through a fine-mesh strainer, just before serving. Let these stand in the fridge for at least 20 minutes and up to 24 hours, then dust with cocoa, pushing it through a fine-mesh strainer, just before serving." }, "content_info": { "domain": "Food & Cooking", "subdomain": "Recipes" } }
{ "$oid": "68bace5deb3bdbfd0cc001ec" }	ebbf592425492c386ab2db19ee454525ad0ebac0a6eac5d911f773978f688752	Healthy ways to manage emotional eating Boredom, stress, anxiety and tiredness are some of the main reasons we eat “less healthily than usual” during lockdown, according to a YouGov survey for the British Nutritition Foundation (BNF). But why do these feelings influence what we eat and are there better ways to regulate them? https://ichef.bbci.co.uk/images/ic/480xn/p0kp7wnv.jpg Causes of emotional eating Emotional eating can be driven by our survival instincts. “Our bodies don’t recognise the difference between the stress of a lion chasing us and the stress of deadlines at work”, says medical doctor Aishah Muhammad. Dietitian Sophie Medlin explains, “when you’re stressed, you crave food that is easy to digest and releases energy quickly to help you fight or run away – sugar and carbohydrates”. Almost two-thirds of Brits in the BNF survey say boredom is the main cause of their unhealthy lockdown eating. Research links boredom with eating for escapism, but there’s good news: it also associates it with increased consumption of healthy food, so long the food is “exciting”. When we’re sleep deprived, research shows we may eat almost 400 calories per day more than when we sleep well, because we “draw on quick energy sources to keep us awake, usually carbohydrates”. “Being sleepy also increases hunger hormones”, says Medlin. When we eat, we produce dopamine, the brain chemical responsible for reward and pleasure feelings. Some foods, particularly those high in fat and sugar, stimulate dopamine production more than healthier options. This can lead to the “dietary pleasure trap”, says Dr Douglas Lisle, psychologist and author of The Pleasure Trap: Mastering the Hidden Force that Undermines Health and Happiness. Your instincts tell “you to seek the most pleasure for the least pain and the least effort”, he explains, but the more you trigger the pleasure receptors in your brain, the less impact it will have. The 3Fs to overcome emotional eating Dr Rangan Chatterjee, author of Feel Great Lose Weight and The Stress Solution, encourages us to focus on what we eat as well as whether we eat in his “3 Fs” to overcome emotional eating. The 3F technique is to: Feel: When hungry, take a pause and ask yourself if you’re bored, lonely or stressed. If you’re hungry, eat. Feed: Consider how what you choose to eat feeds the feeling you identified in the first F. How does eating it make you feel – better, worse or no change? Find: Can you find a non-food behaviour to deal with the emotion instead? It could be exercise, a yoga practice, a long bath, sleeping, calling a friend, or using breathing techniques to reduce anxiety and stress. Is emotional eating ever good? https://ichef.bbci.co.uk/images/ic/480xn/p096g2jd.jpg There may be situations where food makes you feel better. Dinner and a movie or baking can be positive emotional experiences, says nutritionist Rachael Hartley. By eating with mindfulness and intention, “you’re much more likely to savour your food and the experience”, as opposed to impulsively eating emotionally, she says. What’s more, emotional eating doesn’t have to mean unhealthy eating. However, “food rarely fixes problems and it can’t help you process difficult things, so we have to look beyond food as a way of coping with challenges”, she continues. Eating “should not be the only coping mechanism in your toolkit”. Be kind to yourself If you find yourself eating emotionally and you don’t feel able to control it, remember these are not normal times and you might not want to eat in your normal way. “Right now, that’s ok”, says dietitian Priya Tew. “This is a time to look after yourself and those around you, to nourish your body the best way you can and find pleasure where you can too. Whilst a balanced diet is always the aim, it is okay to eat differently right now with no guilt, anxiety or fear. This is especially thinking about those of you who struggle with disordered eating thoughts or are in recovery from an eating disorder. Keep being kind to yourself.”	{ "data_info": { "lang": "en-GB", "url": "https://www.bbc.co.uk/food/articles/emotional_eating", "type": "HowTo", "processing_date": "2025-09-05T00:00:00", "delivery_version": "v1.0", "title": "Healthy ways to manage emotional eating", "content": "Boredom, stress, anxiety and tiredness are some of the main reasons we eat “less healthily than usual” during lockdown, according to a YouGov survey for the British Nutritition Foundation (BNF). But why do these feelings influence what we eat and are there better ways to regulate them? https://ichef.bbci.co.uk/images/ic/480xn/p0kp7wnv.jpg Causes of emotional eating Emotional eating can be driven by our survival instincts. “Our bodies don’t recognise the difference between the stress of a lion chasing us and the stress of deadlines at work”, says medical doctor Aishah Muhammad. Dietitian Sophie Medlin explains, “when you’re stressed, you crave food that is easy to digest and releases energy quickly to help you fight or run away – sugar and carbohydrates”. Almost two-thirds of Brits in the BNF survey say boredom is the main cause of their unhealthy lockdown eating. Research links boredom with eating for escapism, but there’s good news: it also associates it with increased consumption of healthy food, so long the food is “exciting”. When we’re sleep deprived, research shows we may eat almost 400 calories per day more than when we sleep well, because we “draw on quick energy sources to keep us awake, usually carbohydrates”. “Being sleepy also increases hunger hormones”, says Medlin. When we eat, we produce dopamine, the brain chemical responsible for reward and pleasure feelings. Some foods, particularly those high in fat and sugar, stimulate dopamine production more than healthier options. This can lead to the “dietary pleasure trap”, says Dr Douglas Lisle, psychologist and author of The Pleasure Trap: Mastering the Hidden Force that Undermines Health and Happiness. Your instincts tell “you to seek the most pleasure for the least pain and the least effort”, he explains, but the more you trigger the pleasure receptors in your brain, the less impact it will have. The 3Fs to overcome emotional eating Dr Rangan Chatterjee, author of Feel Great Lose Weight and The Stress Solution, encourages us to focus on what we eat as well as whether we eat in his “3 Fs” to overcome emotional eating. The 3F technique is to: Feel: When hungry, take a pause and ask yourself if you’re bored, lonely or stressed. If you’re hungry, eat. Feed: Consider how what you choose to eat feeds the feeling you identified in the first F. How does eating it make you feel – better, worse or no change? Find: Can you find a non-food behaviour to deal with the emotion instead? It could be exercise, a yoga practice, a long bath, sleeping, calling a friend, or using breathing techniques to reduce anxiety and stress. Is emotional eating ever good? https://ichef.bbci.co.uk/images/ic/480xn/p096g2jd.jpg There may be situations where food makes you feel better. Dinner and a movie or baking can be positive emotional experiences, says nutritionist Rachael Hartley. By eating with mindfulness and intention, “you’re much more likely to savour your food and the experience”, as opposed to impulsively eating emotionally, she says. What’s more, emotional eating doesn’t have to mean unhealthy eating. However, “food rarely fixes problems and it can’t help you process difficult things, so we have to look beyond food as a way of coping with challenges”, she continues. Eating “should not be the only coping mechanism in your toolkit”. Be kind to yourself If you find yourself eating emotionally and you don’t feel able to control it, remember these are not normal times and you might not want to eat in your normal way. “Right now, that’s ok”, says dietitian Priya Tew. “This is a time to look after yourself and those around you, to nourish your body the best way you can and find pleasure where you can too. Whilst a balanced diet is always the aim, it is okay to eat differently right now with no guilt, anxiety or fear. This is especially thinking about those of you who struggle with disordered eating thoughts or are in recovery from an eating disorder. Keep being kind to yourself.”" }, "content_info": { "domain": "Food & Cooking", "subdomain": "Recipes" } }
{ "$oid": "68bace5deb3bdbfd0cc001ed" }	57442e783d800d4c30f584db5b628522640814d61ef91bfd704960459ddebc7d	How changing what you eat could reduce your stress What you eat could improve how your body responds to stress, according to experts. Introducing some new foods while cutting back on others may reduce the impact stress has on your body and day-to-day life. Here are four dietary changes designed to help you handle stress better. Eat more fruit and veg https://ichef.bbci.co.uk/images/ic/480xn/p07pbsfp.jpg As well as feeding you, the food you eat feeds the trillions of bacteria that live in your gut. Some studies find regulating gut bacteria via diet can have a positive impact on anxiety symptoms. The amount and types of bacteria in your gut are affected by your diet, and good dietary choices can “communicate calm to the brain”, according to Rangan Chatterjee, medical doctor and author of The Stress Solution. “The cheapest and simplest thing you can do to diversify and optimise the ‘good’ bacteria in your gut is to increase the variety of foods you eat… Try to eat five different coloured vegetables every day”, says Dr Chatterjee. That’s because minimally processed wholefoods – fibre – are best for your gut bacteria. How does it work? The body cannot digest some fibre, including that found in many fruits and vegetables, so it’s fermented in the gut. Here it supports the growth of helpful microbes. As part of the fermentation process, the bacteria release essential chemicals and acids that interact with all the cells in your body. This interaction influences brain and immune health, according to Professor Felice Jacka, Head of the Food and Mood Centre at Deakin University in Australia. Jacka recommends eating foods from the Mediterranean diet, such as “fruit, vegetables, legumes and wholegrains, which all contain plant fibre”. She says fermented foods such as sauerkraut, kimchi, kombucha and kefir, can nurture bacteria and yeasts in the gut, as well as being good for your wider health. Step away from the sugar https://ichef.bbci.co.uk/images/ic/480xn/p07pbr8h.jpg If your idea of dealing with stress is downing a pint of ice cream, you’re probably familiar with the concept of a ‘sugar high’, and possibly the ‘crash’ that comes afterwards. When you eat lots of sugar, your body releases insulin to absorb the excess glucose and regulate your blood-sugar levels. This journey of ups and downs may have negative side-effects, such as lack of concentration and tiredness, which can “hinder your ability to cope with stressful situations”, according to dietitian Sophie Medlin. Work out when you’ve had enough caffeine https://ichef.bbci.co.uk/images/ic/480xn/p07pbrs7.jpg Positive and negative effects of caffeine on anxiety have been recorded. Most studies are based on research done with people already diagnosed with anxiety, but Medlin says the results can often be applied to people suffering from everyday stress. “The way you react may depend on your genetic sensitivity to caffeine, your gender and how much you drink, as well as existing anxious feelings”, says Medlin. Drinking caffeine can affect your sleep, which may impact the way you deal with stress. If drinking or eating caffeine negatively affects you, it’s a good idea to switch to decaf (although do this slowly, as caffeine withdrawals are no joke!). Don’t mix hunger and stress https://ichef.bbci.co.uk/images/ic/480xn/p07p7g4y.jpg “Never go into any stressful situation hungry… we’ve long recognised that hunger leads to irritability”, says Medlin. When you’re hungry, your blood sugar drops and your cortisol and adrenaline – those fight-or-flight hormones – rise. This is because the neuropeptides, secreted by neurons to control the chemicals in the brain, are the same for hunger as for anger. “Your body is pretty much still a caveman”, says Medlin. This explains why we often become irritable when peckish. Adding ‘hanger’ to a stressful situation can enhance negative emotions. Have a few healthy snacks at hand to keep hunger pangs at bay, especially if you’re expecting a trying day.	{ "data_info": { "lang": "en-GB", "url": "https://www.bbc.co.uk/food/articles/reduce_stress", "type": "HowTo", "processing_date": "2025-09-05T00:00:00", "delivery_version": "v1.0", "title": "How changing what you eat could reduce your stress", "content": "What you eat could improve how your body responds to stress, according to experts. Introducing some new foods while cutting back on others may reduce the impact stress has on your body and day-to-day life. Here are four dietary changes designed to help you handle stress better. Eat more fruit and veg https://ichef.bbci.co.uk/images/ic/480xn/p07pbsfp.jpg As well as feeding you, the food you eat feeds the trillions of bacteria that live in your gut. Some studies find regulating gut bacteria via diet can have a positive impact on anxiety symptoms. The amount and types of bacteria in your gut are affected by your diet, and good dietary choices can “communicate calm to the brain”, according to Rangan Chatterjee, medical doctor and author of The Stress Solution. “The cheapest and simplest thing you can do to diversify and optimise the ‘good’ bacteria in your gut is to increase the variety of foods you eat… Try to eat five different coloured vegetables every day”, says Dr Chatterjee. That’s because minimally processed wholefoods – fibre – are best for your gut bacteria. How does it work? The body cannot digest some fibre, including that found in many fruits and vegetables, so it’s fermented in the gut. Here it supports the growth of helpful microbes. As part of the fermentation process, the bacteria release essential chemicals and acids that interact with all the cells in your body. This interaction influences brain and immune health, according to Professor Felice Jacka, Head of the Food and Mood Centre at Deakin University in Australia. Jacka recommends eating foods from the Mediterranean diet, such as “fruit, vegetables, legumes and wholegrains, which all contain plant fibre”. She says fermented foods such as sauerkraut, kimchi, kombucha and kefir, can nurture bacteria and yeasts in the gut, as well as being good for your wider health. Step away from the sugar https://ichef.bbci.co.uk/images/ic/480xn/p07pbr8h.jpg If your idea of dealing with stress is downing a pint of ice cream, you’re probably familiar with the concept of a ‘sugar high’, and possibly the ‘crash’ that comes afterwards. When you eat lots of sugar, your body releases insulin to absorb the excess glucose and regulate your blood-sugar levels. This journey of ups and downs may have negative side-effects, such as lack of concentration and tiredness, which can “hinder your ability to cope with stressful situations”, according to dietitian Sophie Medlin. Work out when you’ve had enough caffeine https://ichef.bbci.co.uk/images/ic/480xn/p07pbrs7.jpg Positive and negative effects of caffeine on anxiety have been recorded. Most studies are based on research done with people already diagnosed with anxiety, but Medlin says the results can often be applied to people suffering from everyday stress. “The way you react may depend on your genetic sensitivity to caffeine, your gender and how much you drink, as well as existing anxious feelings”, says Medlin. Drinking caffeine can affect your sleep, which may impact the way you deal with stress. If drinking or eating caffeine negatively affects you, it’s a good idea to switch to decaf (although do this slowly, as caffeine withdrawals are no joke!). Don’t mix hunger and stress https://ichef.bbci.co.uk/images/ic/480xn/p07p7g4y.jpg “Never go into any stressful situation hungry… we’ve long recognised that hunger leads to irritability”, says Medlin. When you’re hungry, your blood sugar drops and your cortisol and adrenaline – those fight-or-flight hormones – rise. This is because the neuropeptides, secreted by neurons to control the chemicals in the brain, are the same for hunger as for anger. “Your body is pretty much still a caveman”, says Medlin. This explains why we often become irritable when peckish. Adding ‘hanger’ to a stressful situation can enhance negative emotions. Have a few healthy snacks at hand to keep hunger pangs at bay, especially if you’re expecting a trying day." }, "content_info": { "domain": "Food & Cooking", "subdomain": "Recipes" } }
{ "$oid": "68bace5eeb3bdbfd0cc001ee" }	1e9a1982a4a9058c9d1bc0537a25b679e3290623b28ceb0107a70e498136d932	What is intuitive eating and how does it work? Think intuitive eating just means eating everything you crave whenever you want it? There’s much more to it. We asked a dietitian to explain all… By Priya Tew https://ichef.bbci.co.uk/images/ic/480xn/p0kndf7c.jpg Diet trends come and go, often demonising one food group at a time. Seen as an antidote to diet culture, 'intuitive eating' has become popular. So, what does it actually involve? And could it really be a healthy alternative to extreme diets? Founded in 1995 by dietitians Evelyn Tribole and Elyse Resch, intuitive eating is often labelled as a hunger/fullness diet. But it’s actually far more complex than that. Intuitive eating is a ‘non-diet’ approach that’s built upon the concept that we know the majority of fad diets do not work long term. As a dietitian, I can tell you that cutting out food groups, restricting the foods you love and losing weight fast, does not work for the majority of people. You may lose weight initially, but the weight (plus more) is frequently regained over time. Intuitive eating uses a framework of principles that encourage a move away from diets, rules and restrictions. It encourages people to move towards a way of eating, moving and looking after yourself that listens to your body's natural signals and trusts that it knows what it’s doing. The 10 principles of intuitive eating There are 10 core principles of intuitive eating… 1. Reject the diet mentality We live in a culture that tells us thin is best and encourages quick result diets. The research on diets shows us that in actual fact, fad diets do not work for the majority. They can lead to a perpetual cycle of weight yo-yoing that can be harmful in the long run. The truth is, weight alone does not equate to health. We cannot judge someone's health just by looking at them. Rejecting diets and quick-fix weight loss solutions is therefore a key part of intuitive eating. 2. Honour your hunger Learning how to identify your own hunger signals and respond appropriately is vital. It’s easy to confuse hunger signals or disregard them. Honouring your hunger means choosing to eat when these signals arise, regardless of the time of day. This can be hard, as diets may have encouraged you to restrict and ignore your body's signals. 3. Make peace with food See all food as being part of a balanced diet. Foods that may be seen as ‘treats’ or ‘sins’ are instead seen as fun foods or play foods. In intuitive eating, all foods are back on the table to be enjoyed without guilt or shame but in the context of a nutritious, balanced diet. 4. Challenge the food police There can be numerous rules from diet culture and our upbringing that create guilt around food. Identifying these rules, then questioning and reframing them in a neutral or more positive way can help improve our relationship with food and our bodies. 5. Respect your fullness Listening to your body’s fullness signals and stopping at comfortably full is a core part of intuitive eating. This involves slowing down your eating, eating more mindfully and trusting your body. 6. Discover the satisfaction factor Think of a food you truly love and imagine yourself eating it, how does it feel? Now compare this to a food you really dislike, there’s a difference in the satisfaction you get from eating these foods. Choosing foods you truly enjoy brings more satisfaction. Creating a pleasant environment for meals and taking time to savour the flavours and textures are also key to this. 7. Honour your feelings without using food Food is not always about nutrition. We can use it as a way to soothe ourselves and sometimes that’s fine. However, it’s also important to recognise food cannot fix feelings and developing alternative coping strategies is important. 8. Respect your body Diet culture is all around us and sets unrealistic beauty and body standards that we cannot live up to. Intuitive eating includes the acceptance that we have a genetic blueprint, all bodies are diverse and different. The focus is on treating your body with respect and focusing on the positives it brings you. 9. Exercise — feel the difference In intuitive eating the focus is on the joy of movement, instead of exercise for weight loss . So often in diets, physical activity can be punishing and a chore. Instead, finding movement that you enjoy and feel positive benefits from is encouraged. 10. Honour your health with gentle nutrition This final principle gets into the nuts and bolts of nutrition but with the backdrop that perfect eating does not exist. While getting a wide range of nutrients is important, not every meal needs perfect balance and including food for pleasure and satisfaction leads to a lifelong enjoyable way of eating that is good for health. The benefits of intuitive eating Research has shown that intuitive eating can offer a range of physical, psychological, and behavioural benefits. There are numerous studies showing links to positive body image, self-esteem and wellbeing from intuitive eating. Long-term studies have shown intuitive eating leads to better psychological health, a decreased risk of depression, low self-esteem, body dissatisfaction and reducing binge eating. Physically, intuitive eating can lead to a lower BMI, lower blood pressure, more stable weight and a better quality of diet. Intuitive eating has also been shown to lower the odds of chronic dieting, emotional eating and binge eating. No longer having to weigh, track and micro-manage your food and weight can bring a real release and freedom. Connecting into your body’s signals, knowing how to respond to diet culture thoughts and moving your body in a joyful way means intuitive eating is actually a lifestyle rather than a short-term diet. The negatives of intuitive eating Intuitive eating may not be suitable for everyone. If you have a long-term health condition that requires you to eat in a certain way or follow a special diet, then you need to work with a dietitian on this. Likewise, if you have a history of an eating disorder it’s very important to ensure you are in a stable, recovered place before diving into intuitive eating. As an eating disorder dietitian who is trained in intuitive eating, I work with people to incorporate these principles into recovery along the way. Intuitive eating is not going to be a quick fix, it will take time to tune into your body's signal, distance yourself from diet culture and work on reframing thoughts. Intuitive eating is a lifelong approach to nutrition and health. It takes persistence and time; it is not a short-term fix. However, for many, it’s well worth persevering with as it can provide positive health and mental health benefits. If you are concerned about disordered eating, help and support is available. Originally published February 2025 Want more? Visit BBC Food on Instagram, Facebook and Pinterest. Want to watch the latest Food TV programmes? Visit BBC iPlayer.	{ "data_info": { "lang": "en-GB", "url": "https://www.bbc.co.uk/food/articles/what_is_intuitive_eating", "type": "HowTo", "processing_date": "2025-09-05T00:00:00", "delivery_version": "v1.0", "title": "What is intuitive eating and how does it work?", "content": "Think intuitive eating just means eating everything you crave whenever you want it? There’s much more to it. We asked a dietitian to explain all… By Priya Tew https://ichef.bbci.co.uk/images/ic/480xn/p0kndf7c.jpg Diet trends come and go, often demonising one food group at a time. Seen as an antidote to diet culture, 'intuitive eating' has become popular. So, what does it actually involve? And could it really be a healthy alternative to extreme diets? Founded in 1995 by dietitians Evelyn Tribole and Elyse Resch, intuitive eating is often labelled as a hunger/fullness diet. But it’s actually far more complex than that. Intuitive eating is a ‘non-diet’ approach that’s built upon the concept that we know the majority of fad diets do not work long term. As a dietitian, I can tell you that cutting out food groups, restricting the foods you love and losing weight fast, does not work for the majority of people. You may lose weight initially, but the weight (plus more) is frequently regained over time. Intuitive eating uses a framework of principles that encourage a move away from diets, rules and restrictions. It encourages people to move towards a way of eating, moving and looking after yourself that listens to your body's natural signals and trusts that it knows what it’s doing. The 10 principles of intuitive eating There are 10 core principles of intuitive eating… 1. Reject the diet mentality We live in a culture that tells us thin is best and encourages quick result diets. The research on diets shows us that in actual fact, fad diets do not work for the majority. They can lead to a perpetual cycle of weight yo-yoing that can be harmful in the long run. The truth is, weight alone does not equate to health. We cannot judge someone's health just by looking at them. Rejecting diets and quick-fix weight loss solutions is therefore a key part of intuitive eating. 2. Honour your hunger Learning how to identify your own hunger signals and respond appropriately is vital. It’s easy to confuse hunger signals or disregard them. Honouring your hunger means choosing to eat when these signals arise, regardless of the time of day. This can be hard, as diets may have encouraged you to restrict and ignore your body's signals. 3. Make peace with food See all food as being part of a balanced diet. Foods that may be seen as ‘treats’ or ‘sins’ are instead seen as fun foods or play foods. In intuitive eating, all foods are back on the table to be enjoyed without guilt or shame but in the context of a nutritious, balanced diet. 4. Challenge the food police There can be numerous rules from diet culture and our upbringing that create guilt around food. Identifying these rules, then questioning and reframing them in a neutral or more positive way can help improve our relationship with food and our bodies. 5. Respect your fullness Listening to your body’s fullness signals and stopping at comfortably full is a core part of intuitive eating. This involves slowing down your eating, eating more mindfully and trusting your body. 6. Discover the satisfaction factor Think of a food you truly love and imagine yourself eating it, how does it feel? Now compare this to a food you really dislike, there’s a difference in the satisfaction you get from eating these foods. Choosing foods you truly enjoy brings more satisfaction. Creating a pleasant environment for meals and taking time to savour the flavours and textures are also key to this. 7. Honour your feelings without using food Food is not always about nutrition. We can use it as a way to soothe ourselves and sometimes that’s fine. However, it’s also important to recognise food cannot fix feelings and developing alternative coping strategies is important. 8. Respect your body Diet culture is all around us and sets unrealistic beauty and body standards that we cannot live up to. Intuitive eating includes the acceptance that we have a genetic blueprint, all bodies are diverse and different. The focus is on treating your body with respect and focusing on the positives it brings you. 9. Exercise — feel the difference In intuitive eating the focus is on the joy of movement, instead of exercise for weight loss . So often in diets, physical activity can be punishing and a chore. Instead, finding movement that you enjoy and feel positive benefits from is encouraged. 10. Honour your health with gentle nutrition This final principle gets into the nuts and bolts of nutrition but with the backdrop that perfect eating does not exist. While getting a wide range of nutrients is important, not every meal needs perfect balance and including food for pleasure and satisfaction leads to a lifelong enjoyable way of eating that is good for health. The benefits of intuitive eating Research has shown that intuitive eating can offer a range of physical, psychological, and behavioural benefits. There are numerous studies showing links to positive body image, self-esteem and wellbeing from intuitive eating. Long-term studies have shown intuitive eating leads to better psychological health, a decreased risk of depression, low self-esteem, body dissatisfaction and reducing binge eating. Physically, intuitive eating can lead to a lower BMI, lower blood pressure, more stable weight and a better quality of diet. Intuitive eating has also been shown to lower the odds of chronic dieting, emotional eating and binge eating. No longer having to weigh, track and micro-manage your food and weight can bring a real release and freedom. Connecting into your body’s signals, knowing how to respond to diet culture thoughts and moving your body in a joyful way means intuitive eating is actually a lifestyle rather than a short-term diet. The negatives of intuitive eating Intuitive eating may not be suitable for everyone. If you have a long-term health condition that requires you to eat in a certain way or follow a special diet, then you need to work with a dietitian on this. Likewise, if you have a history of an eating disorder it’s very important to ensure you are in a stable, recovered place before diving into intuitive eating. As an eating disorder dietitian who is trained in intuitive eating, I work with people to incorporate these principles into recovery along the way. Intuitive eating is not going to be a quick fix, it will take time to tune into your body's signal, distance yourself from diet culture and work on reframing thoughts. Intuitive eating is a lifelong approach to nutrition and health. It takes persistence and time; it is not a short-term fix. However, for many, it’s well worth persevering with as it can provide positive health and mental health benefits. If you are concerned about disordered eating, help and support is available. Originally published February 2025 Want more? Visit BBC Food on Instagram, Facebook and Pinterest. Want to watch the latest Food TV programmes? Visit BBC iPlayer." }, "content_info": { "domain": "Food & Cooking", "subdomain": "Recipes" } }
{ "$oid": "68bace5eeb3bdbfd0cc001ef" }	b1f8bc332785ed57a27fa88e79785bbcef49d0a8249978685bd67a0de4b8bc34	How do you avoid food poisoning? With 2.4 million of us in the UK getting a bout of food poisoning each year, it seems we are right to be careful about what we eat. But once you are aware of a few food safety basics about cooking, storing and reheating food, you can be confident about when food is safe to eat, and when to throw it away. Food safety rules https://ichef.bbci.co.uk/images/ic/480xn/p074jzg8.png How to cook chicken safely A bacteria called campylobacter, found in raw chicken, causes 280,000 cases of food poisoning every year in the UK. That’s more than E.coli, listeria and salmonella added together. Cook it through To kill the campylobacter bacteria, chicken must be cooked right through to the middle. Cut into the deepest part of the chicken and check that there is no pink meat. You should also check that the juices are clear, not pink. If it’s not ready, cook it for longer then check again. Keep it cool Always keep chicken in the fridge, and avoid raw chicken coming into contact with other food. Be sure to wash your hands, knives and chopping boards with soap and hot water after handling raw chicken. Get tech Meat thermometers can be used to check the temperature in the centre of the food. They’re easy to use, and you can pick one up for well under £10. The accepted guidelines are that burgers and sausages should reach 71C, and chicken should reach a slightly higher 74C. When is rare meat safe? Beef Cuts of beef have a dense texture that bacteria can’t usually penetrate. This is why you can eat rare steaks. But the outside of the meat does need to be well cooked to kill surface bacteria. Raw beef, including steak tartare, is safe to eat, but only when it has been handled within food safety guidelines. Pork Pork should always be cooked right through. Check the centre by cutting into the meat. If it is still pink continue cooking, wash the knife, then check again. Burgers When making burgers at home, always cook them right through to the centre. There are food outlets that offer rare burgers. This is possible in special circumstances, by following special food safety practices at all points from the supply chain to the restaurant. Sausages Sausages, meatballs, burgers and other processed meats must not be eaten pink. That’s because surface bacteria have been mixed in during mincing and processing. They must be fully cooked through to the centre. If in doubt, use a meat thermometer to check the food reaches 71C in the centre. When is it safe to reheat leftovers? The Food Standards Agency recommends we only reheat food once. Heating food thoroughly to 74C all the way through kills the bacteria, making it safer to eat. Microwaves can leave cold spots unless the food is mixed halfway through heating. Cold spots mean the bacteria are still present. Reheating rice Rice carries an extra risk because of a bacteria called bacillus cereus. It produces a toxin that is not destroyed by heat. So while reheating rice kills the bacteria, it does not remove the toxin. To reduce the risks, put cooked rice in the fridge as soon as it’s cool, and only reheat it once. Keep a cool fridge Keep your fridge within the safe range (between 0C and 5C). Don’t put warm food into the fridge as it can quickly raise the temperature to unsafe levels. Wait until food has cooled to room temperature before you put it in the fridge. Originally published March 2019. Updated June 2025	{ "data_info": { "lang": "en-GB", "url": "https://www.bbc.co.uk/food/articles/avoid_food_poisoning", "type": "HowTo", "processing_date": "2025-09-05T00:00:00", "delivery_version": "v1.0", "title": "How do you avoid food poisoning?", "content": "With 2.4 million of us in the UK getting a bout of food poisoning each year, it seems we are right to be careful about what we eat. But once you are aware of a few food safety basics about cooking, storing and reheating food, you can be confident about when food is safe to eat, and when to throw it away. Food safety rules https://ichef.bbci.co.uk/images/ic/480xn/p074jzg8.png How to cook chicken safely A bacteria called campylobacter, found in raw chicken, causes 280,000 cases of food poisoning every year in the UK. That’s more than E.coli, listeria and salmonella added together. Cook it through To kill the campylobacter bacteria, chicken must be cooked right through to the middle. Cut into the deepest part of the chicken and check that there is no pink meat. You should also check that the juices are clear, not pink. If it’s not ready, cook it for longer then check again. Keep it cool Always keep chicken in the fridge, and avoid raw chicken coming into contact with other food. Be sure to wash your hands, knives and chopping boards with soap and hot water after handling raw chicken. Get tech Meat thermometers can be used to check the temperature in the centre of the food. They’re easy to use, and you can pick one up for well under £10. The accepted guidelines are that burgers and sausages should reach 71C, and chicken should reach a slightly higher 74C. When is rare meat safe? Beef Cuts of beef have a dense texture that bacteria can’t usually penetrate. This is why you can eat rare steaks. But the outside of the meat does need to be well cooked to kill surface bacteria. Raw beef, including steak tartare, is safe to eat, but only when it has been handled within food safety guidelines. Pork Pork should always be cooked right through. Check the centre by cutting into the meat. If it is still pink continue cooking, wash the knife, then check again. Burgers When making burgers at home, always cook them right through to the centre. There are food outlets that offer rare burgers. This is possible in special circumstances, by following special food safety practices at all points from the supply chain to the restaurant. Sausages Sausages, meatballs, burgers and other processed meats must not be eaten pink. That’s because surface bacteria have been mixed in during mincing and processing. They must be fully cooked through to the centre. If in doubt, use a meat thermometer to check the food reaches 71C in the centre. When is it safe to reheat leftovers? The Food Standards Agency recommends we only reheat food once. Heating food thoroughly to 74C all the way through kills the bacteria, making it safer to eat. Microwaves can leave cold spots unless the food is mixed halfway through heating. Cold spots mean the bacteria are still present. Reheating rice Rice carries an extra risk because of a bacteria called bacillus cereus. It produces a toxin that is not destroyed by heat. So while reheating rice kills the bacteria, it does not remove the toxin. To reduce the risks, put cooked rice in the fridge as soon as it’s cool, and only reheat it once. Keep a cool fridge Keep your fridge within the safe range (between 0C and 5C). Don’t put warm food into the fridge as it can quickly raise the temperature to unsafe levels. Wait until food has cooled to room temperature before you put it in the fridge. Originally published March 2019. Updated June 2025" }, "content_info": { "domain": "Food & Cooking", "subdomain": "Recipes" } }
{ "$oid": "68bace5eeb3bdbfd0cc001f0" }	74218bd4bde421b0db88853d6a55ee48428bdcbe64aa5aac3711ddfdc1ec31ea	Veggie stuffed peppers recipe An average of 4.6 out of 5 stars from 18 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/veggie_stuffed_peppers_88266_16x9.jpg These veggie stuffed peppers are full of colour and flavour for a satisfying vegetarian midweek meal – the perfect option if you’re trying to eat less meat. Each serving provides 464 kcal, 16g protein, 37g carbohydrates (of which 17g sugars), 25g fat (of which 5.5g saturates), 14g fibre and 2.4g salt. 4 large red peppers, cut in half lengthways, seeds removed 1 tbsp olive oil2 red onions, diced 4 garlic cloves, crushed175g/6oz mushrooms, chopped 1 large courgette, diced400g tin chopped tomatoes½ tsp cayenne pepper3 tsp smoked paprika1 tsp rock salt1 tsp black pepper2 x 400g tins mixed beans 100g/3½oz pitted black olives, roughly chopped (optional)280g jar sun-dried tomatoes in oil, drained and finely chopped125g/4½oz mozzarella ball, roughly chopped (optional) chopped fresh parsley or basil, to garnish 4 large red peppers, cut in half lengthways, seeds removed 1 tbsp olive oil 2 red onions, diced 4 garlic cloves, crushed 175g/6oz mushrooms, chopped 1 large courgette, diced 400g tin chopped tomatoes ½ tsp cayenne pepper 3 tsp smoked paprika 1 tsp rock salt 1 tsp black pepper 2 x 400g tins mixed beans 100g/3½oz pitted black olives, roughly chopped (optional) 280g jar sun-dried tomatoes in oil, drained and finely chopped 125g/4½oz mozzarella ball, roughly chopped (optional) chopped fresh parsley or basil, to garnish Method Preheat the oven to 200C/180C Fan/Gas 6. Put the peppers on a large baking tray, cut side up. Roast for 20–25 minutes or until they start to blister. Remove from the oven and set aside.While the peppers are roasting, heat the oil in a large pan and cook the onions and garlic for about 5 minutes until softened but not browned.Add the mushrooms, courgette and tomatoes, together with the cayenne pepper, paprika, salt and pepper, and fry for 5 minutes until the mushrooms soften.Finally, add the mixed beans, black olives and sun-dried tomatoes. Stir well, reduce the heat to low, and simmer for about 5 minutes.Spoon the vegetable mixture into the roasted peppers, filling them generously. Sprinkle with mozzarella. Put the peppers back in the oven for 3–5 minutes, until the cheese starts to brown and melt.To serve, sprinkle the peppers with freshly chopped herbs. Preheat the oven to 200C/180C Fan/Gas 6. Preheat the oven to 200C/180C Fan/Gas 6. Put the peppers on a large baking tray, cut side up. Roast for 20–25 minutes or until they start to blister. Remove from the oven and set aside. Put the peppers on a large baking tray, cut side up. Roast for 20–25 minutes or until they start to blister. Remove from the oven and set aside. While the peppers are roasting, heat the oil in a large pan and cook the onions and garlic for about 5 minutes until softened but not browned. While the peppers are roasting, heat the oil in a large pan and cook the onions and garlic for about 5 minutes until softened but not browned. Add the mushrooms, courgette and tomatoes, together with the cayenne pepper, paprika, salt and pepper, and fry for 5 minutes until the mushrooms soften. Add the mushrooms, courgette and tomatoes, together with the cayenne pepper, paprika, salt and pepper, and fry for 5 minutes until the mushrooms soften. Finally, add the mixed beans, black olives and sun-dried tomatoes. Stir well, reduce the heat to low, and simmer for about 5 minutes. Finally, add the mixed beans, black olives and sun-dried tomatoes. Stir well, reduce the heat to low, and simmer for about 5 minutes. Spoon the vegetable mixture into the roasted peppers, filling them generously. Sprinkle with mozzarella. Put the peppers back in the oven for 3–5 minutes, until the cheese starts to brown and melt. Spoon the vegetable mixture into the roasted peppers, filling them generously. Sprinkle with mozzarella. Put the peppers back in the oven for 3–5 minutes, until the cheese starts to brown and melt. To serve, sprinkle the peppers with freshly chopped herbs. To serve, sprinkle the peppers with freshly chopped herbs.	{ "data_info": { "lang": "en-GB", "url": "https://www.bbc.co.uk/food/recipes/veggie_stuffed_peppers_88266", "type": "HowTo", "processing_date": "2025-09-05T00:00:00", "delivery_version": "v1.0", "title": "Veggie stuffed peppers recipe", "content": "An average of 4.6 out of 5 stars from 18 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/veggie_stuffed_peppers_88266_16x9.jpg These veggie stuffed peppers are full of colour and flavour for a satisfying vegetarian midweek meal – the perfect option if you’re trying to eat less meat. Each serving provides 464 kcal, 16g protein, 37g carbohydrates (of which 17g sugars), 25g fat (of which 5.5g saturates), 14g fibre and 2.4g salt. 4 large red peppers, cut in half lengthways, seeds removed 1 tbsp olive oil2 red onions, diced 4 garlic cloves, crushed175g/6oz mushrooms, chopped 1 large courgette, diced400g tin chopped tomatoes½ tsp cayenne pepper3 tsp smoked paprika1 tsp rock salt1 tsp black pepper2 x 400g tins mixed beans 100g/3½oz pitted black olives, roughly chopped (optional)280g jar sun-dried tomatoes in oil, drained and finely chopped125g/4½oz mozzarella ball, roughly chopped (optional) chopped fresh parsley or basil, to garnish 4 large red peppers, cut in half lengthways, seeds removed 1 tbsp olive oil 2 red onions, diced 4 garlic cloves, crushed 175g/6oz mushrooms, chopped 1 large courgette, diced 400g tin chopped tomatoes ½ tsp cayenne pepper 3 tsp smoked paprika 1 tsp rock salt 1 tsp black pepper 2 x 400g tins mixed beans 100g/3½oz pitted black olives, roughly chopped (optional) 280g jar sun-dried tomatoes in oil, drained and finely chopped 125g/4½oz mozzarella ball, roughly chopped (optional) chopped fresh parsley or basil, to garnish Method Preheat the oven to 200C/180C Fan/Gas 6. Put the peppers on a large baking tray, cut side up. Roast for 20–25 minutes or until they start to blister. Remove from the oven and set aside.While the peppers are roasting, heat the oil in a large pan and cook the onions and garlic for about 5 minutes until softened but not browned.Add the mushrooms, courgette and tomatoes, together with the cayenne pepper, paprika, salt and pepper, and fry for 5 minutes until the mushrooms soften.Finally, add the mixed beans, black olives and sun-dried tomatoes. Stir well, reduce the heat to low, and simmer for about 5 minutes.Spoon the vegetable mixture into the roasted peppers, filling them generously. Sprinkle with mozzarella. Put the peppers back in the oven for 3–5 minutes, until the cheese starts to brown and melt.To serve, sprinkle the peppers with freshly chopped herbs. Preheat the oven to 200C/180C Fan/Gas 6. Preheat the oven to 200C/180C Fan/Gas 6. Put the peppers on a large baking tray, cut side up. Roast for 20–25 minutes or until they start to blister. Remove from the oven and set aside. Put the peppers on a large baking tray, cut side up. Roast for 20–25 minutes or until they start to blister. Remove from the oven and set aside. While the peppers are roasting, heat the oil in a large pan and cook the onions and garlic for about 5 minutes until softened but not browned. While the peppers are roasting, heat the oil in a large pan and cook the onions and garlic for about 5 minutes until softened but not browned. Add the mushrooms, courgette and tomatoes, together with the cayenne pepper, paprika, salt and pepper, and fry for 5 minutes until the mushrooms soften. Add the mushrooms, courgette and tomatoes, together with the cayenne pepper, paprika, salt and pepper, and fry for 5 minutes until the mushrooms soften. Finally, add the mixed beans, black olives and sun-dried tomatoes. Stir well, reduce the heat to low, and simmer for about 5 minutes. Finally, add the mixed beans, black olives and sun-dried tomatoes. Stir well, reduce the heat to low, and simmer for about 5 minutes. Spoon the vegetable mixture into the roasted peppers, filling them generously. Sprinkle with mozzarella. Put the peppers back in the oven for 3–5 minutes, until the cheese starts to brown and melt. Spoon the vegetable mixture into the roasted peppers, filling them generously. Sprinkle with mozzarella. Put the peppers back in the oven for 3–5 minutes, until the cheese starts to brown and melt. To serve, sprinkle the peppers with freshly chopped herbs. To serve, sprinkle the peppers with freshly chopped herbs." }, "content_info": { "domain": "Food & Cooking", "subdomain": "Recipes" } }
{ "$oid": "68bace5eeb3bdbfd0cc001f1" }	6e4c564b4216797ca42d6b49c96baa7a5e9b410a50d4dc4e773aa79099ff2cc5	How much of a cancer risk is processed meat? https://ichef.bbci.co.uk/images/ic/480xn/p06x2n84.jpg Bacon and other processed meats have joined a list of known carcinogens alongside tobacco, alcohol, asbestos and plutonium. But just how risky is it? The list of carcinogens is part of ‘group 1’. This is compiled by the International Agency for Research on Cancer (IARC). The IARC, part of the World Health Organisation (WHO), made the addition of bacon and processed meats in October 2015, based on over 800 different studies of cancer in humans. Not everything in group 1 carries the same level of risk. For example, sunlight is also in group 1, as it is a proven cause of skin cancer. But the risk it poses varies according to your behaviour, circumstance and exposure to the sun. However, you might be surprised to learn the risks from eating processed and red meat aren’t negligible. The WHO says eating 50g of processed meat a day increases your risk of developing bowel cancer from 6% to 7%. That means the risk has actually increased significantly. So eating processed meat every day makes it more likely you could develop bowel cancer. https://ichef.bbci.co.uk/images/ic/480xn/p048nw6g.jpg What counts as processed meat? The WHO definition of processed meat consists of bacon, sausages, salami, hotdogs, ham, corned beef and any meat or poultry that has been processed to improve preservation. This could be by salting, curing, smoking or fermenting it. https://ichef.bbci.co.uk/images/ic/480xn/p048nw6g.jpg How does it compare with tobacco? According to Cancer Research UK, 21% of bowel cancers and 3% of all cancers in the UK are caused by eating red or processed meats. By comparison, they report that 86% of lung cancers and 19% of all cancers in the UK are caused by tobacco. Does all red meat carry the same risk? According to the IARC, there is evidence, though less conclusive, that eating unprocessed red meat, including beef, veal, pork, lamb, mutton and goat, carries a similar risk of bowel cancer. There is also evidence of an increased risk of pancreatic and prostate cancers for people eating red and processed meats. The UK government recommends that adults eat no more than 70g (cooked weight) of red and processed meat per day. This balances the nutritional benefits against the risks. It is an average, so if you eat more on one day, you can eat less the next to balance it out. However, this does not mean you can eat 70g meat per day without risk. https://ichef.bbci.co.uk/images/ic/480xn/p06x2mx3.png Other health considerations There are other health concerns connected with eating meat, although they are not factored into the 70g recommendation. Eating too much saturated fat raises blood cholesterol and raises the risk of heart disease. Processed meats are also high in salt, and too much salt is also linked to heart disease and high blood pressure.	{ "data_info": { "lang": "en-GB", "url": "https://www.bbc.co.uk/food/articles/processed_meat_danger", "type": "HowTo", "processing_date": "2025-09-05T00:00:00", "delivery_version": "v1.0", "title": "How much of a cancer risk is processed meat?", "content": "https://ichef.bbci.co.uk/images/ic/480xn/p06x2n84.jpg Bacon and other processed meats have joined a list of known carcinogens alongside tobacco, alcohol, asbestos and plutonium. But just how risky is it? The list of carcinogens is part of ‘group 1’. This is compiled by the International Agency for Research on Cancer (IARC). The IARC, part of the World Health Organisation (WHO), made the addition of bacon and processed meats in October 2015, based on over 800 different studies of cancer in humans. Not everything in group 1 carries the same level of risk. For example, sunlight is also in group 1, as it is a proven cause of skin cancer. But the risk it poses varies according to your behaviour, circumstance and exposure to the sun. However, you might be surprised to learn the risks from eating processed and red meat aren’t negligible. The WHO says eating 50g of processed meat a day increases your risk of developing bowel cancer from 6% to 7%. That means the risk has actually increased significantly. So eating processed meat every day makes it more likely you could develop bowel cancer. https://ichef.bbci.co.uk/images/ic/480xn/p048nw6g.jpg What counts as processed meat? The WHO definition of processed meat consists of bacon, sausages, salami, hotdogs, ham, corned beef and any meat or poultry that has been processed to improve preservation. This could be by salting, curing, smoking or fermenting it. https://ichef.bbci.co.uk/images/ic/480xn/p048nw6g.jpg How does it compare with tobacco? According to Cancer Research UK, 21% of bowel cancers and 3% of all cancers in the UK are caused by eating red or processed meats. By comparison, they report that 86% of lung cancers and 19% of all cancers in the UK are caused by tobacco. Does all red meat carry the same risk? According to the IARC, there is evidence, though less conclusive, that eating unprocessed red meat, including beef, veal, pork, lamb, mutton and goat, carries a similar risk of bowel cancer. There is also evidence of an increased risk of pancreatic and prostate cancers for people eating red and processed meats. The UK government recommends that adults eat no more than 70g (cooked weight) of red and processed meat per day. This balances the nutritional benefits against the risks. It is an average, so if you eat more on one day, you can eat less the next to balance it out. However, this does not mean you can eat 70g meat per day without risk. https://ichef.bbci.co.uk/images/ic/480xn/p06x2mx3.png Other health considerations There are other health concerns connected with eating meat, although they are not factored into the 70g recommendation. Eating too much saturated fat raises blood cholesterol and raises the risk of heart disease. Processed meats are also high in salt, and too much salt is also linked to heart disease and high blood pressure." }, "content_info": { "domain": "Food & Cooking", "subdomain": "Recipes" } }
{ "$oid": "68bace5eeb3bdbfd0cc001f2" }	be45ea69a4c25382c9d76109b3cc60a6675dee413377a5bbb880346942660f63	Easy bbq chicken recipe An average of 4.4 out of 5 stars from 17 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/orientalstickychicke_67594_16x9.jpg Is anything nicer than barbecued chicken? Not when it's as easy as this – simply marinade the chicken overnight in a sticky, soy and orange glaze and throw it on the BBQ. 6 chicken legs, preferably free-range 6 chicken wings, preferably free-range 6 chicken legs, preferably free-range 6 chicken wings, preferably free-range 2 tbsp clear honey3cm/1¼in piece fresh root ginger, peeled and grated1 garlic clove, crushed1½ tsp Chinese five-spice powder2 tsp soy sauce3 tbsp orange marmalade½ tsp grated orange zest1 tbsp sesame oil 2 tbsp clear honey 3cm/1¼in piece fresh root ginger, peeled and grated 1 garlic clove, crushed 1½ tsp Chinese five-spice powder 2 tsp soy sauce 3 tbsp orange marmalade ½ tsp grated orange zest 1 tbsp sesame oil Method Slash the chicken drumsticks three to four times each with a sharp knife and place in a non-metallic bowl with the chicken wings. Mix together all of the marinade ingredients and pour over the chicken. Leave to marinate for at least 2 hours, or overnight if you can, turning occasionally. Once it has marinated, place the chicken on the barbecue over medium–hot coals and cook for about 20 minutes, turning frequently. Don't walk away from this one, the sugars in the marinade will burn easily. If it's colouring too quickly, move the chicken pieces to a cooler part of the barbecue to cook more gently. Close the lid of your barbecue to create a roasting environment, so that the chicken cooks all the way through. To check it is cooked, pierce a drumstick with a skewer: if the juices are still pink, carry on cooking. (You can also test with a temperature probe. The internal temperature should be 75C.) Eat as soon as they're cool enough to handle, with the sticky sauce all around your mouth and fingers. Isn't that what barbecues are all about?The chicken can also be cooked in the oven for perfect picnic food. Preheat the oven to 200C/180C Fan/Gas 6.Transfer the chicken into a roasting tray with a couple of spoonfuls of marinade. Place in the oven for about 50 minutes, turning occasionally and basting with the marinade and juices until thoroughly sticky and golden, adding extra marinade to the tray if necessary. Once the chicken pieces are cooked, eat when fresh and hot, or leave to cool before packing up for a picnic or packed lunch. Slash the chicken drumsticks three to four times each with a sharp knife and place in a non-metallic bowl with the chicken wings. Mix together all of the marinade ingredients and pour over the chicken. Leave to marinate for at least 2 hours, or overnight if you can, turning occasionally. Slash the chicken drumsticks three to four times each with a sharp knife and place in a non-metallic bowl with the chicken wings. Mix together all of the marinade ingredients and pour over the chicken. Leave to marinate for at least 2 hours, or overnight if you can, turning occasionally. Once it has marinated, place the chicken on the barbecue over medium–hot coals and cook for about 20 minutes, turning frequently. Don't walk away from this one, the sugars in the marinade will burn easily. If it's colouring too quickly, move the chicken pieces to a cooler part of the barbecue to cook more gently. Close the lid of your barbecue to create a roasting environment, so that the chicken cooks all the way through. Once it has marinated, place the chicken on the barbecue over medium–hot coals and cook for about 20 minutes, turning frequently. Don't walk away from this one, the sugars in the marinade will burn easily. If it's colouring too quickly, move the chicken pieces to a cooler part of the barbecue to cook more gently. Close the lid of your barbecue to create a roasting environment, so that the chicken cooks all the way through. To check it is cooked, pierce a drumstick with a skewer: if the juices are still pink, carry on cooking. (You can also test with a temperature probe. The internal temperature should be 75C.) Eat as soon as they're cool enough to handle, with the sticky sauce all around your mouth and fingers. Isn't that what barbecues are all about? To check it is cooked, pierce a drumstick with a skewer: if the juices are still pink, carry on cooking. (You can also test with a temperature probe. The internal temperature should be 75C.) Eat as soon as they're cool enough to handle, with the sticky sauce all around your mouth and fingers. Isn't that what barbecues are all about? The chicken can also be cooked in the oven for perfect picnic food. Preheat the oven to 200C/180C Fan/Gas 6. The chicken can also be cooked in the oven for perfect picnic food. Preheat the oven to 200C/180C Fan/Gas 6. Transfer the chicken into a roasting tray with a couple of spoonfuls of marinade. Place in the oven for about 50 minutes, turning occasionally and basting with the marinade and juices until thoroughly sticky and golden, adding extra marinade to the tray if necessary. Once the chicken pieces are cooked, eat when fresh and hot, or leave to cool before packing up for a picnic or packed lunch. Transfer the chicken into a roasting tray with a couple of spoonfuls of marinade. Place in the oven for about 50 minutes, turning occasionally and basting with the marinade and juices until thoroughly sticky and golden, adding extra marinade to the tray if necessary. Once the chicken pieces are cooked, eat when fresh and hot, or leave to cool before packing up for a picnic or packed lunch.	{ "data_info": { "lang": "en-GB", "url": "https://www.bbc.co.uk/food/recipes/orientalstickychicke_67594", "type": "HowTo", "processing_date": "2025-09-05T00:00:00", "delivery_version": "v1.0", "title": "Easy bbq chicken 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/orientalstickychicke_67594_16x9.jpg Is anything nicer than barbecued chicken? Not when it's as easy as this – simply marinade the chicken overnight in a sticky, soy and orange glaze and throw it on the BBQ. 6 chicken legs, preferably free-range 6 chicken wings, preferably free-range 6 chicken legs, preferably free-range 6 chicken wings, preferably free-range 2 tbsp clear honey3cm/1¼in piece fresh root ginger, peeled and grated1 garlic clove, crushed1½ tsp Chinese five-spice powder2 tsp soy sauce3 tbsp orange marmalade½ tsp grated orange zest1 tbsp sesame oil 2 tbsp clear honey 3cm/1¼in piece fresh root ginger, peeled and grated 1 garlic clove, crushed 1½ tsp Chinese five-spice powder 2 tsp soy sauce 3 tbsp orange marmalade ½ tsp grated orange zest 1 tbsp sesame oil Method Slash the chicken drumsticks three to four times each with a sharp knife and place in a non-metallic bowl with the chicken wings. Mix together all of the marinade ingredients and pour over the chicken. Leave to marinate for at least 2 hours, or overnight if you can, turning occasionally. Once it has marinated, place the chicken on the barbecue over medium–hot coals and cook for about 20 minutes, turning frequently. Don't walk away from this one, the sugars in the marinade will burn easily. If it's colouring too quickly, move the chicken pieces to a cooler part of the barbecue to cook more gently. Close the lid of your barbecue to create a roasting environment, so that the chicken cooks all the way through. To check it is cooked, pierce a drumstick with a skewer: if the juices are still pink, carry on cooking. (You can also test with a temperature probe. The internal temperature should be 75C.) Eat as soon as they're cool enough to handle, with the sticky sauce all around your mouth and fingers. Isn't that what barbecues are all about?The chicken can also be cooked in the oven for perfect picnic food. Preheat the oven to 200C/180C Fan/Gas 6.Transfer the chicken into a roasting tray with a couple of spoonfuls of marinade. Place in the oven for about 50 minutes, turning occasionally and basting with the marinade and juices until thoroughly sticky and golden, adding extra marinade to the tray if necessary. Once the chicken pieces are cooked, eat when fresh and hot, or leave to cool before packing up for a picnic or packed lunch. Slash the chicken drumsticks three to four times each with a sharp knife and place in a non-metallic bowl with the chicken wings. Mix together all of the marinade ingredients and pour over the chicken. Leave to marinate for at least 2 hours, or overnight if you can, turning occasionally. Slash the chicken drumsticks three to four times each with a sharp knife and place in a non-metallic bowl with the chicken wings. Mix together all of the marinade ingredients and pour over the chicken. Leave to marinate for at least 2 hours, or overnight if you can, turning occasionally. Once it has marinated, place the chicken on the barbecue over medium–hot coals and cook for about 20 minutes, turning frequently. Don't walk away from this one, the sugars in the marinade will burn easily. If it's colouring too quickly, move the chicken pieces to a cooler part of the barbecue to cook more gently. Close the lid of your barbecue to create a roasting environment, so that the chicken cooks all the way through. Once it has marinated, place the chicken on the barbecue over medium–hot coals and cook for about 20 minutes, turning frequently. Don't walk away from this one, the sugars in the marinade will burn easily. If it's colouring too quickly, move the chicken pieces to a cooler part of the barbecue to cook more gently. Close the lid of your barbecue to create a roasting environment, so that the chicken cooks all the way through. To check it is cooked, pierce a drumstick with a skewer: if the juices are still pink, carry on cooking. (You can also test with a temperature probe. The internal temperature should be 75C.) Eat as soon as they're cool enough to handle, with the sticky sauce all around your mouth and fingers. Isn't that what barbecues are all about? To check it is cooked, pierce a drumstick with a skewer: if the juices are still pink, carry on cooking. (You can also test with a temperature probe. The internal temperature should be 75C.) Eat as soon as they're cool enough to handle, with the sticky sauce all around your mouth and fingers. Isn't that what barbecues are all about? The chicken can also be cooked in the oven for perfect picnic food. Preheat the oven to 200C/180C Fan/Gas 6. The chicken can also be cooked in the oven for perfect picnic food. Preheat the oven to 200C/180C Fan/Gas 6. Transfer the chicken into a roasting tray with a couple of spoonfuls of marinade. Place in the oven for about 50 minutes, turning occasionally and basting with the marinade and juices until thoroughly sticky and golden, adding extra marinade to the tray if necessary. Once the chicken pieces are cooked, eat when fresh and hot, or leave to cool before packing up for a picnic or packed lunch. Transfer the chicken into a roasting tray with a couple of spoonfuls of marinade. Place in the oven for about 50 minutes, turning occasionally and basting with the marinade and juices until thoroughly sticky and golden, adding extra marinade to the tray if necessary. Once the chicken pieces are cooked, eat when fresh and hot, or leave to cool before packing up for a picnic or packed lunch." }, "content_info": { "domain": "Food & Cooking", "subdomain": "Recipes" } }
{ "$oid": "68bace5feb3bdbfd0cc001f3" }	b4810fae795a3e41c15aeb2ef2cb2012bab92b3d1925fe3f6191dcc903b59451	Chargrilled summer vegetables, ricotta and lemon recipe An average of 4.3 out of 5 stars from 7 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/chargrilled_summer_79977_16x9.jpg Barbecuing vegetables gives them a delicately smoky flavour, which complements the lemony, herby ricotta and gooey garlic dressing. 100ml/3½oz cold pressed rapeseed oil, plus extra for drizzling2 courgettes (different colours), sliced into strips1 leek, sliced into wedges300g/10½oz runner beans 300g/10½oz broad beans in pods 2 Little Gem lettuces, quartered with bases intact3 lemons, zested and halved1 bulb smoked garlic 500g/1lb 2oz soft ricotta 100g/3½oz soft herbs, such as parsley, marjoram, borage, basil and fennel fronds, finely chopped, plus extra to garnishhandful edible flowers, such as nasturtiums (optional)salt and freshly ground black pepper 100ml/3½oz cold pressed rapeseed oil, plus extra for drizzling 2 courgettes (different colours), sliced into strips 1 leek, sliced into wedges 300g/10½oz runner beans 300g/10½oz broad beans in pods 2 Little Gem lettuces, quartered with bases intact 3 lemons, zested and halved 1 bulb smoked garlic 500g/1lb 2oz soft ricotta 100g/3½oz soft herbs, such as parsley, marjoram, borage, basil and fennel fronds, finely chopped, plus extra to garnish handful edible flowers, such as nasturtiums (optional) salt and freshly ground black pepper Method Light the barbecue and get it to a soft glow ember stage – you don’t want a raging fire as the vegetables are very delicate. You can grill directly on the barbecue, or use a griddle pan on the hob if you prefer. Drizzle some rapeseed oil onto a large tray – this is for resting the vegetables.Place all the vegetables onto the grill with the lemon halves cut-side down. Wrap the garlic in foil and place into the charcoals (or into a hot oven). Cook until the vegetables are softened and coloured, the lemon halves have blackened and the garlic cloves are soft and gooey. Transfer the cooked vegetables onto the oiled tray. Put the lemons on top, so any juice runs into the oil.Put the ricotta and chopped herbs in a bowl with plenty of seasoning and some lemon zest, to taste. Beat with a wooden spoon until smooth and keep in the fridge until ready to use. Squeeze the softened garlic cloves into a bowl and mash slightly with a fork, then squeeze in the juice of the cooled lemons, pouring in any resting juices from the veg. Season generously. Whisk in the rapeseed oil. Pour half over the veg and mix gently. To assemble, spread the ricotta mix over a platter, arrange the vegetables on top, then scatter over some more herbs and edible flowers (if using). Finish with the remaining dressing. Light the barbecue and get it to a soft glow ember stage – you don’t want a raging fire as the vegetables are very delicate. You can grill directly on the barbecue, or use a griddle pan on the hob if you prefer. Light the barbecue and get it to a soft glow ember stage – you don’t want a raging fire as the vegetables are very delicate. You can grill directly on the barbecue, or use a griddle pan on the hob if you prefer. Drizzle some rapeseed oil onto a large tray – this is for resting the vegetables. Drizzle some rapeseed oil onto a large tray – this is for resting the vegetables. Place all the vegetables onto the grill with the lemon halves cut-side down. Wrap the garlic in foil and place into the charcoals (or into a hot oven). Cook until the vegetables are softened and coloured, the lemon halves have blackened and the garlic cloves are soft and gooey. Transfer the cooked vegetables onto the oiled tray. Put the lemons on top, so any juice runs into the oil. Place all the vegetables onto the grill with the lemon halves cut-side down. Wrap the garlic in foil and place into the charcoals (or into a hot oven). Cook until the vegetables are softened and coloured, the lemon halves have blackened and the garlic cloves are soft and gooey. Transfer the cooked vegetables onto the oiled tray. Put the lemons on top, so any juice runs into the oil. Put the ricotta and chopped herbs in a bowl with plenty of seasoning and some lemon zest, to taste. Beat with a wooden spoon until smooth and keep in the fridge until ready to use. Put the ricotta and chopped herbs in a bowl with plenty of seasoning and some lemon zest, to taste. Beat with a wooden spoon until smooth and keep in the fridge until ready to use. Squeeze the softened garlic cloves into a bowl and mash slightly with a fork, then squeeze in the juice of the cooled lemons, pouring in any resting juices from the veg. Season generously. Whisk in the rapeseed oil. Pour half over the veg and mix gently. Squeeze the softened garlic cloves into a bowl and mash slightly with a fork, then squeeze in the juice of the cooled lemons, pouring in any resting juices from the veg. Season generously. Whisk in the rapeseed oil. Pour half over the veg and mix gently. To assemble, spread the ricotta mix over a platter, arrange the vegetables on top, then scatter over some more herbs and edible flowers (if using). Finish with the remaining dressing. To assemble, spread the ricotta mix over a platter, arrange the vegetables on top, then scatter over some more herbs and edible flowers (if using). Finish with the remaining dressing. Recipe tips This salad also works well with peas in pods, asparagus, broccoli and cauliflower.	{ "data_info": { "lang": "en-GB", "url": "https://www.bbc.co.uk/food/recipes/chargrilled_summer_79977", "type": "HowTo", "processing_date": "2025-09-05T00:00:00", "delivery_version": "v1.0", "title": "Chargrilled summer vegetables, ricotta and lemon recipe", "content": "An average of 4.3 out of 5 stars from 7 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/chargrilled_summer_79977_16x9.jpg Barbecuing vegetables gives them a delicately smoky flavour, which complements the lemony, herby ricotta and gooey garlic dressing. 100ml/3½oz cold pressed rapeseed oil, plus extra for drizzling2 courgettes (different colours), sliced into strips1 leek, sliced into wedges300g/10½oz runner beans 300g/10½oz broad beans in pods 2 Little Gem lettuces, quartered with bases intact3 lemons, zested and halved1 bulb smoked garlic 500g/1lb 2oz soft ricotta 100g/3½oz soft herbs, such as parsley, marjoram, borage, basil and fennel fronds, finely chopped, plus extra to garnishhandful edible flowers, such as nasturtiums (optional)salt and freshly ground black pepper 100ml/3½oz cold pressed rapeseed oil, plus extra for drizzling 2 courgettes (different colours), sliced into strips 1 leek, sliced into wedges 300g/10½oz runner beans 300g/10½oz broad beans in pods 2 Little Gem lettuces, quartered with bases intact 3 lemons, zested and halved 1 bulb smoked garlic 500g/1lb 2oz soft ricotta 100g/3½oz soft herbs, such as parsley, marjoram, borage, basil and fennel fronds, finely chopped, plus extra to garnish handful edible flowers, such as nasturtiums (optional) salt and freshly ground black pepper Method Light the barbecue and get it to a soft glow ember stage – you don’t want a raging fire as the vegetables are very delicate. You can grill directly on the barbecue, or use a griddle pan on the hob if you prefer. Drizzle some rapeseed oil onto a large tray – this is for resting the vegetables.Place all the vegetables onto the grill with the lemon halves cut-side down. Wrap the garlic in foil and place into the charcoals (or into a hot oven). Cook until the vegetables are softened and coloured, the lemon halves have blackened and the garlic cloves are soft and gooey. Transfer the cooked vegetables onto the oiled tray. Put the lemons on top, so any juice runs into the oil.Put the ricotta and chopped herbs in a bowl with plenty of seasoning and some lemon zest, to taste. Beat with a wooden spoon until smooth and keep in the fridge until ready to use. Squeeze the softened garlic cloves into a bowl and mash slightly with a fork, then squeeze in the juice of the cooled lemons, pouring in any resting juices from the veg. Season generously. Whisk in the rapeseed oil. Pour half over the veg and mix gently. To assemble, spread the ricotta mix over a platter, arrange the vegetables on top, then scatter over some more herbs and edible flowers (if using). Finish with the remaining dressing. Light the barbecue and get it to a soft glow ember stage – you don’t want a raging fire as the vegetables are very delicate. You can grill directly on the barbecue, or use a griddle pan on the hob if you prefer. Light the barbecue and get it to a soft glow ember stage – you don’t want a raging fire as the vegetables are very delicate. You can grill directly on the barbecue, or use a griddle pan on the hob if you prefer. Drizzle some rapeseed oil onto a large tray – this is for resting the vegetables. Drizzle some rapeseed oil onto a large tray – this is for resting the vegetables. Place all the vegetables onto the grill with the lemon halves cut-side down. Wrap the garlic in foil and place into the charcoals (or into a hot oven). Cook until the vegetables are softened and coloured, the lemon halves have blackened and the garlic cloves are soft and gooey. Transfer the cooked vegetables onto the oiled tray. Put the lemons on top, so any juice runs into the oil. Place all the vegetables onto the grill with the lemon halves cut-side down. Wrap the garlic in foil and place into the charcoals (or into a hot oven). Cook until the vegetables are softened and coloured, the lemon halves have blackened and the garlic cloves are soft and gooey. Transfer the cooked vegetables onto the oiled tray. Put the lemons on top, so any juice runs into the oil. Put the ricotta and chopped herbs in a bowl with plenty of seasoning and some lemon zest, to taste. Beat with a wooden spoon until smooth and keep in the fridge until ready to use. Put the ricotta and chopped herbs in a bowl with plenty of seasoning and some lemon zest, to taste. Beat with a wooden spoon until smooth and keep in the fridge until ready to use. Squeeze the softened garlic cloves into a bowl and mash slightly with a fork, then squeeze in the juice of the cooled lemons, pouring in any resting juices from the veg. Season generously. Whisk in the rapeseed oil. Pour half over the veg and mix gently. Squeeze the softened garlic cloves into a bowl and mash slightly with a fork, then squeeze in the juice of the cooled lemons, pouring in any resting juices from the veg. Season generously. Whisk in the rapeseed oil. Pour half over the veg and mix gently. To assemble, spread the ricotta mix over a platter, arrange the vegetables on top, then scatter over some more herbs and edible flowers (if using). Finish with the remaining dressing. To assemble, spread the ricotta mix over a platter, arrange the vegetables on top, then scatter over some more herbs and edible flowers (if using). Finish with the remaining dressing. Recipe tips This salad also works well with peas in pods, asparagus, broccoli and cauliflower." }, "content_info": { "domain": "Food & Cooking", "subdomain": "Recipes" } }
{ "$oid": "68bace5feb3bdbfd0cc001f4" }	bcb2ab89d3856ed2af4036b1a73ac43c2e4f5cbafea0b84827347206c66d4f3c	Carrot and beetroot slaw with orange dressing recipe An average of 4.8 out of 5 stars from 5 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/carrot_and_beetroot_slaw_34529_16x9.jpg Simple, zesty and incredibly versatile – pop any of the listed ingredients you have at home into this carrot and beetroot slaw, or add whatever else you think would work. This is great with oily fish like mackerel. 2 carrots, peeled and grated 1 beetroot, peeled and grated1 small orange, segmented (optional) ½ small red onion, finely sliced (optional)1 tbsp raisins or dried cranberries (optional)1 tbsp chopped walnuts or toasted sunflower or pumpkin seeds (optional)small handful roughly chopped parsley (optional) 2 carrots, peeled and grated 1 beetroot, peeled and grated 1 small orange, segmented (optional) ½ small red onion, finely sliced (optional) 1 tbsp raisins or dried cranberries (optional) 1 tbsp chopped walnuts or toasted sunflower or pumpkin seeds (optional) small handful roughly chopped parsley (optional) 3 tbsp olive oil1½ tbsp fresh orange juice1 tsp cider vinegar or white wine vinegarsalt and pepper 3 tbsp olive oil 1½ tbsp fresh orange juice 1 tsp cider vinegar or white wine vinegar salt and pepper Method Put all the slaw ingredients into a big bowl and mix well.Whisk together the dressing ingredients, then pour over the slaw and mix to coat thoroughly. Put all the slaw ingredients into a big bowl and mix well. Put all the slaw ingredients into a big bowl and mix well. Whisk together the dressing ingredients, then pour over the slaw and mix to coat thoroughly. Whisk together the dressing ingredients, then pour over the slaw and mix to coat thoroughly.	{ "data_info": { "lang": "en-GB", "url": "https://www.bbc.co.uk/food/recipes/carrot_and_beetroot_slaw_34529", "type": "HowTo", "processing_date": "2025-09-05T00:00:00", "delivery_version": "v1.0", "title": "Carrot and beetroot slaw with orange dressing recipe", "content": "An average of 4.8 out of 5 stars from 5 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/carrot_and_beetroot_slaw_34529_16x9.jpg Simple, zesty and incredibly versatile – pop any of the listed ingredients you have at home into this carrot and beetroot slaw, or add whatever else you think would work. This is great with oily fish like mackerel. 2 carrots, peeled and grated 1 beetroot, peeled and grated1 small orange, segmented (optional) ½ small red onion, finely sliced (optional)1 tbsp raisins or dried cranberries (optional)1 tbsp chopped walnuts or toasted sunflower or pumpkin seeds (optional)small handful roughly chopped parsley (optional) 2 carrots, peeled and grated 1 beetroot, peeled and grated 1 small orange, segmented (optional) ½ small red onion, finely sliced (optional) 1 tbsp raisins or dried cranberries (optional) 1 tbsp chopped walnuts or toasted sunflower or pumpkin seeds (optional) small handful roughly chopped parsley (optional) 3 tbsp olive oil1½ tbsp fresh orange juice1 tsp cider vinegar or white wine vinegarsalt and pepper 3 tbsp olive oil 1½ tbsp fresh orange juice 1 tsp cider vinegar or white wine vinegar salt and pepper Method Put all the slaw ingredients into a big bowl and mix well.Whisk together the dressing ingredients, then pour over the slaw and mix to coat thoroughly. Put all the slaw ingredients into a big bowl and mix well. Put all the slaw ingredients into a big bowl and mix well. Whisk together the dressing ingredients, then pour over the slaw and mix to coat thoroughly. Whisk together the dressing ingredients, then pour over the slaw and mix to coat thoroughly." }, "content_info": { "domain": "Food & Cooking", "subdomain": "Recipes" } }
{ "$oid": "68bace5feb3bdbfd0cc001f5" }	6ca68239677f79114abd73ab87f9faed50983b522761e3b365b9179d557833f8	Indian salad recipe An average of 4.4 out of 5 stars from 21 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/indian_salad_74172_16x9.jpg This spicy, tangy Indian salad, also known as kachumber is delicious served with raan lamb or curry. 225g/8oz cucumber, cut into ½cm cubes225g/8oz tomatoes, cut into ½cm cubes100g/3½oz red onions, cut into ½cm cubes50g/1¾oz pomegranate seeds2–3 green chillies, finely chopped¼ tsp salt4 tbsp lime or lemon juicefresh mint sprigs, to garnish 225g/8oz cucumber, cut into ½cm cubes 225g/8oz tomatoes, cut into ½cm cubes 100g/3½oz red onions, cut into ½cm cubes 50g/1¾oz pomegranate seeds 2–3 green chillies, finely chopped ¼ tsp salt 4 tbsp lime or lemon juice fresh mint sprigs, to garnish Method Mix the cucumber, tomatoes, onions, pomegranate seeds and chilli together in a large bowl. Season with salt, then dress with the lime or lemon juice. Serve immediately, garnished with a few fresh mint sprigs. Mix the cucumber, tomatoes, onions, pomegranate seeds and chilli together in a large bowl. Season with salt, then dress with the lime or lemon juice. Serve immediately, garnished with a few fresh mint sprigs. Mix the cucumber, tomatoes, onions, pomegranate seeds and chilli together in a large bowl. Season with salt, then dress with the lime or lemon juice. Serve immediately, garnished with a few fresh mint sprigs.	{ "data_info": { "lang": "en-GB", "url": "https://www.bbc.co.uk/food/recipes/indian_salad_74172", "type": "HowTo", "processing_date": "2025-09-05T00:00:00", "delivery_version": "v1.0", "title": "Indian salad recipe", "content": "An average of 4.4 out of 5 stars from 21 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/indian_salad_74172_16x9.jpg This spicy, tangy Indian salad, also known as kachumber is delicious served with raan lamb or curry. 225g/8oz cucumber, cut into ½cm cubes225g/8oz tomatoes, cut into ½cm cubes100g/3½oz red onions, cut into ½cm cubes50g/1¾oz pomegranate seeds2–3 green chillies, finely chopped¼ tsp salt4 tbsp lime or lemon juicefresh mint sprigs, to garnish 225g/8oz cucumber, cut into ½cm cubes 225g/8oz tomatoes, cut into ½cm cubes 100g/3½oz red onions, cut into ½cm cubes 50g/1¾oz pomegranate seeds 2–3 green chillies, finely chopped ¼ tsp salt 4 tbsp lime or lemon juice fresh mint sprigs, to garnish Method Mix the cucumber, tomatoes, onions, pomegranate seeds and chilli together in a large bowl. Season with salt, then dress with the lime or lemon juice. Serve immediately, garnished with a few fresh mint sprigs. Mix the cucumber, tomatoes, onions, pomegranate seeds and chilli together in a large bowl. Season with salt, then dress with the lime or lemon juice. Serve immediately, garnished with a few fresh mint sprigs. Mix the cucumber, tomatoes, onions, pomegranate seeds and chilli together in a large bowl. Season with salt, then dress with the lime or lemon juice. Serve immediately, garnished with a few fresh mint sprigs." }, "content_info": { "domain": "Food & Cooking", "subdomain": "Recipes" } }
{ "$oid": "68bace5feb3bdbfd0cc001f6" }	4cee32b7850cc2b9e3cc69317ee717dbe42a159e20a0ef814d0480ca616fde0d	Is sharing food ever really safe? Do you double-dip or popcorn dive, share an ice-cream or tuck into a birthday cake after someone's blown out its candles? We ask the experts whether five common, but some say 'filthy', food habits are safe. Double-dipping crisps https://ichef.bbci.co.uk/images/ic/480xn/p075tpzl.jpg A 1993 episode of American sitcom Seinfeld highlighted the potential hazard of double-dipping when George was given a lesson by Timmy on the social etiquette of eating crisps with dip. “You took a bite… and you dipped again! That’s like putting your whole mouth right in the dip". Is Timmy right? Professor Paul Dawson, a food scientist at Clemson University, South Carolina, measured the transfer of bacteria from a bitten crisp to various dips. He gave nine volunteers a cracker each and asked them to bite into it before dipping it into a tablespoon of dip for three seconds. They repeated the process with new crackers, and after three to six double-dips the average number of bacteria transferred was 10,000. Imagine how many bacteria would be transferred if lots of people were double-dipping! What about the dip-and-flip method, when you dip the side of the crisp you've not bitten? Professor Dawson told us "It is probably as objectionable to touch a chip with your hands and fingers before sticking it back into a dip. This would depend on the hygiene of the person touching the food, which varies from person to person.” Double-dipping can also be an allergy risk, as someone might eat from a dip that has been contaminated with another sauce containing an allergen. Conclusion: spare yourself and others from the potential perils of double-dipping and put sauces and dips on your plate before you scoop them up. Licking the same ice cream https://ichef.bbci.co.uk/images/ic/480xn/p075tpc7.jpg It wouldn’t be a holiday (rainy or not) without ice cream. However, sharing ice cream has a long, yet tragic, history. Less than 150 years ago, UK vendors sold ice cream in a tiny glass called a ‘penny lick’, which customers would lick clean and return to the vendor. It was then refilled and served to the next customer. This is believed to have contributed to the spread of tuberculosis and cholera. Penny licks were outlawed in 1898 and paved the way for edible ice-cream cones. Is sharing your ice cream just as dangerous? Sharing a tub of ice cream, even with two spoons, is essentially another form of double-dipping, as is licking the same ice cream from a cone. And please don’t share ice creams with your dog. It’s gross. Conclusion: don’t lick the same food as other people or animals. Popcorn diving https://ichef.bbci.co.uk/images/ic/480xn/p075tqd7.jpg Sharing a bowl of popcorn at the cinema is common practice, but is it dirty? A study from Clemson University found that relatively small amounts of bacteria are transferred to popcorn when it is handled. However, it varies considerably from person to person and more bacteria might be transferred in a public place than in a private home. Conclusion: if you're the cautious type, refuse to share your popcorn. Most healthy adults should have an immune system that can tolerate the amount of bacteria likely to be shared in this way. However, people with a weakened immune system, such as the elderly, young children, pregnant women and people who are sick, may be at higher risk. 'Happy bacteria to you' https://ichef.bbci.co.uk/images/ic/480xn/p075tqdw.jpg In a trial, Professor Paul Dawson noted that when candles had been blown out on a cake, there was 1,400 percent more (or 14 times as much) bacteria on the icing than on a cake on which candles hadn't been blown out. However, the amount of bacteria varies a lot from person to person and depends on how enthusiastically people blow. Conclusion: if someone has a contagious illness and blows on food, think about whether there is a risk before you dive in! The five-second rule https://ichef.bbci.co.uk/images/ic/480xn/p075tqbx.jpg The urban legend of the five-second rule is seen as law by many, with its implication that if dropped food is picked up quickly enough it won't be contaminated by bacteria from the floor. Food safety expert Professor Anthony Hilton from Aston University says the five-second rule is usually correct, but it depends on what type of food you've dropped and on what type of surface it landed. He says it's usually worse to eat food that's been dropped on smooth surfaces such as hard wood than on rough surfaces such as a carpet, and sticky foods like butter, jam and ice cream are most prone to picking up bacteria. Dr Ronald Cutler, of Queen Mary University of London, has also studied the five-second rule and says that there is no safe amount of time for food to be on the floor. He says no matter how quickly you pick it up, bacteria will have been transferred. Conclusion: if there is harmful bacteria on the floor it will transfer in less than five seconds. Do you really want the food so badly you'll take the risk? Should we actually be worried about any of this? Of course, not all bacteria is harmful. Professor Paul Dawson points out that the level of risk from sharing food depends on the type of bacteria being transferred. This in turn depends on where the bacteria has came from and the health of the person you're sharing food with. Dawson says "These studies are not really big food safety issues, but they're interesting and fun. I hope they make people aware of good hygiene, but I don't want anyone to be a germophobe about it."	{ "data_info": { "lang": "en-GB", "url": "https://www.bbc.co.uk/food/diets/sharing_food_safety", "type": "HowTo", "processing_date": "2025-09-05T00:00:00", "delivery_version": "v1.0", "title": "Is sharing food ever really safe?", "content": "Do you double-dip or popcorn dive, share an ice-cream or tuck into a birthday cake after someone's blown out its candles? We ask the experts whether five common, but some say 'filthy', food habits are safe. Double-dipping crisps https://ichef.bbci.co.uk/images/ic/480xn/p075tpzl.jpg A 1993 episode of American sitcom Seinfeld highlighted the potential hazard of double-dipping when George was given a lesson by Timmy on the social etiquette of eating crisps with dip. “You took a bite… and you dipped again! That’s like putting your whole mouth right in the dip\". Is Timmy right? Professor Paul Dawson, a food scientist at Clemson University, South Carolina, measured the transfer of bacteria from a bitten crisp to various dips. He gave nine volunteers a cracker each and asked them to bite into it before dipping it into a tablespoon of dip for three seconds. They repeated the process with new crackers, and after three to six double-dips the average number of bacteria transferred was 10,000. Imagine how many bacteria would be transferred if lots of people were double-dipping! What about the dip-and-flip method, when you dip the side of the crisp you've not bitten? Professor Dawson told us \"It is probably as objectionable to touch a chip with your hands and fingers before sticking it back into a dip. This would depend on the hygiene of the person touching the food, which varies from person to person.” Double-dipping can also be an allergy risk, as someone might eat from a dip that has been contaminated with another sauce containing an allergen. Conclusion: spare yourself and others from the potential perils of double-dipping and put sauces and dips on your plate before you scoop them up. Licking the same ice cream https://ichef.bbci.co.uk/images/ic/480xn/p075tpc7.jpg It wouldn’t be a holiday (rainy or not) without ice cream. However, sharing ice cream has a long, yet tragic, history. Less than 150 years ago, UK vendors sold ice cream in a tiny glass called a ‘penny lick’, which customers would lick clean and return to the vendor. It was then refilled and served to the next customer. This is believed to have contributed to the spread of tuberculosis and cholera. Penny licks were outlawed in 1898 and paved the way for edible ice-cream cones. Is sharing your ice cream just as dangerous? Sharing a tub of ice cream, even with two spoons, is essentially another form of double-dipping, as is licking the same ice cream from a cone. And please don’t share ice creams with your dog. It’s gross. Conclusion: don’t lick the same food as other people or animals. Popcorn diving https://ichef.bbci.co.uk/images/ic/480xn/p075tqd7.jpg Sharing a bowl of popcorn at the cinema is common practice, but is it dirty? A study from Clemson University found that relatively small amounts of bacteria are transferred to popcorn when it is handled. However, it varies considerably from person to person and more bacteria might be transferred in a public place than in a private home. Conclusion: if you're the cautious type, refuse to share your popcorn. Most healthy adults should have an immune system that can tolerate the amount of bacteria likely to be shared in this way. However, people with a weakened immune system, such as the elderly, young children, pregnant women and people who are sick, may be at higher risk. 'Happy bacteria to you' https://ichef.bbci.co.uk/images/ic/480xn/p075tqdw.jpg In a trial, Professor Paul Dawson noted that when candles had been blown out on a cake, there was 1,400 percent more (or 14 times as much) bacteria on the icing than on a cake on which candles hadn't been blown out. However, the amount of bacteria varies a lot from person to person and depends on how enthusiastically people blow. Conclusion: if someone has a contagious illness and blows on food, think about whether there is a risk before you dive in! The five-second rule https://ichef.bbci.co.uk/images/ic/480xn/p075tqbx.jpg The urban legend of the five-second rule is seen as law by many, with its implication that if dropped food is picked up quickly enough it won't be contaminated by bacteria from the floor. Food safety expert Professor Anthony Hilton from Aston University says the five-second rule is usually correct, but it depends on what type of food you've dropped and on what type of surface it landed. He says it's usually worse to eat food that's been dropped on smooth surfaces such as hard wood than on rough surfaces such as a carpet, and sticky foods like butter, jam and ice cream are most prone to picking up bacteria. Dr Ronald Cutler, of Queen Mary University of London, has also studied the five-second rule and says that there is no safe amount of time for food to be on the floor. He says no matter how quickly you pick it up, bacteria will have been transferred. Conclusion: if there is harmful bacteria on the floor it will transfer in less than five seconds. Do you really want the food so badly you'll take the risk? Should we actually be worried about any of this? Of course, not all bacteria is harmful. Professor Paul Dawson points out that the level of risk from sharing food depends on the type of bacteria being transferred. This in turn depends on where the bacteria has came from and the health of the person you're sharing food with. Dawson says \"These studies are not really big food safety issues, but they're interesting and fun. I hope they make people aware of good hygiene, but I don't want anyone to be a germophobe about it.\"" }, "content_info": { "domain": "Food & Cooking", "subdomain": "Recipes" } }
{ "$oid": "68bace60eb3bdbfd0cc001f7" }	120e07d9dd86525128ad16b95261841cbf2d5491459fefa72efa0ffc20252186	How to eat to avoid blood sugar spikes Glucose monitoring is all the rage, but do you need to cut out certain foods if they cause blood sugar spikes? By Priya Tew https://ichef.bbci.co.uk/images/ic/480xn/p0j3mlk3.jpg Tracking blood sugars and glucose spikes has become the latest diet trend. With glucose monitors now readily available, people are learning which types of ingredients can lead to their glucose levels quickly increasing. In turn, people are cutting out ingredients from their diet to stop these spikes. But is this necessary? I’m a dietitian, here’s everything you need to know. Are glucose spikes bad for us? It’s perfectly normal for blood sugars to increase after eating food. This is what is meant to happen. Different foods may have a different impact, but this does not mean we have to avoid foods that causes a large increase or ‘spike’. The body has an inbuilt system to deal with blood sugar increases which mean we don’t need to cut out foods and food groups. That said, if you have too many large, fast increases in blood sugars, it can affect your energy, mood, hunger levels and health over time. If these spikes happen too often, it can lead to insulin resistance. This is where your muscle, fat and liver cells can become more resistant to insulin. The result is that glucose is not moved as efficiently from your blood into your cells. The body responds by producing more insulin. Over time, if your blood glucose levels remain too high, this can predispose you to pre-diabetes. Larger and faster increases in blood sugars lead to them coming crashing down soon afterwards – like a blood glucose mountain. This can leave you feeling tired, grumpy and hungry - so you eat again, often something that spikes your blood sugars, leading to a rollercoaster that can continue all day. This is why it is good to be aware of the impact of foods on your blood sugars, while at the same time recognising that your levels are not just affected by what you eat. They can also be impacted by stress, your sleep patterns, illness, physical activity and hormone levels too. So, instead of tracking your blood sugars, you can use nutrition science to help your blood sugars stay more consistent over the day. Why are people cutting out carbohydrates? A lot of the focus on social media has been on reducing – or cutting out – carbohydrates. That’s because when eaten, carbs are broken down into glucose which then enters your bloodstream, causing your blood glucose, or blood sugar levels, to rise. When this happens, your pancreas releases the hormone insulin, which moves glucose from your blood into your cells so it can be used for energy and your blood sugars then decrease back down again. Our bodies are adept at dealing with these spikes and there are also ways to blunt them. Related stories Will a glucose monitor help you be healthier?How can I reduce my risk of diabetes?Is a low-carb diet right for you? Will a glucose monitor help you be healthier? How can I reduce my risk of diabetes? Is a low-carb diet right for you? Recognising high and low glycaemic index foods The glycaemic index (GI) is a measure of how much a food impacts blood sugars. Honey is given the value 100 and all foods are compared to this. Foods that are higher in refined carbohydrates tend to have a higher number, causing a larger, faster rise in blood sugars. Some examples are white baguettes, white potatoes, white bread and fizzy drinks. On the other hand, complex carbs including beans, nuts and bran cereals are low GI. these foods have plenty of fibre in them which makes them slower to digest and slower for the glucose to enter the bloodstream, resulting in a slower, more consistent rise in blood sugars that helps maintain energy levels, fullness, mood and even concentration. Food pairing can reduce glucose spikes So, does this mean you should only base your meals on low GI foods? No, because this would not lead to a balanced and nutritious diet and you’d most likely cut some of the foods you love out of your diet. Instead, use it as a guideline on how to mix foods that cause higher increases in blood sugars with foods that complement and lower the impact. For example, adding protein-rich, fibre-rich, or fat-rich foods to a high GI food will help blunt the impact. High-fibre foods are slow to digest and so are slow to increase those blood sugars. Similarly, foods that are higher in fat take longer to digest because the food stays in your stomach for longer and so there is a slower rise in blood sugars. Protein has a similar effect as it helps slow down the digestion of carbohydrates which can moderate the rise in blood sugars. Adding these food groups to a meal will therefore help even out the impact on blood sugars. If your meal is balanced and contains carbohydrates, protein and fibre-rich plant foods, plus some fats, you can see how this helps balance your blood sugar. What to eat to reduce blood sugar spikes Here are some examples of ways you can mix foods to stop your blood sugars from spiking. Breakfast White toast on its own will give a fast rise in blood sugars. Add an egg (protein and fat) with margarine or butter on your toast (fat) and some spinach for balance and you’ve a meal that should keep you full through the morning. More of a cereal fan? Well, cereals such as cornflakes are high GI, so choose a wholegrain version instead, or add nuts to a smaller portion of your cornflakes to add some fibre, protein and fats. Peanuts have specifically been shown to help reduce glucose increases and help with fullness. Lunch If opting for a sandwich, choose a granary bread which is low GI and then add some protein, such as tuna, with fibre from salad vegetables. This will sustain your blood sugars for longer. You can also add fibre and protein-rich beans to a salad to reduce the blood glucose increase or simply try beans on toast. Dinner For your evening meal, adding beans and pulses into a dish helps bring the glycaemic impact down. For example, add beans to a chilli or casserole. Adding pesto to rice or pasta can reduce the increase in your blood sugars; this is due to the fat in the pesto and is a lovely example of how a mixed meal works. Add in some chicken for protein and some vegetables too and this meal will now give a smaller increase in blood glucose which is sustained for longer. Snacks For those of us who snack in the day, stick to the idea of putting a protein-rich, fat-rich, or fibre-rich food with your snack. Some fruits and vegetables can cause a higher increase in blood sugars but all you need to do is pop some nuts, yoghurt, or hummus with them to help blunt this. A perfect example is apple and tahini or nut butter, carrots and hummus, or fruit with plain yoghurt and seeds. And finally… Remember, your body has a natural system built in to deal with the changes in blood sugars that happen. The problem comes when there are large and rapid increases in your blood sugars routinely. So, you don’t need to track everything you eat and monitor your blood sugars at each meal. Eating a balance of wholegrains, lean proteins, healthy fats and plenty of vegetables will help ensure your blood sugars stay more consistent over the day. Originally published June 2024	{ "data_info": { "lang": "en-GB", "url": "https://www.bbc.co.uk/food/articles/avoid_blood_sugar_spikes", "type": "HowTo", "processing_date": "2025-09-05T00:00:00", "delivery_version": "v1.0", "title": "How to eat to avoid blood sugar spikes", "content": "Glucose monitoring is all the rage, but do you need to cut out certain foods if they cause blood sugar spikes? By Priya Tew https://ichef.bbci.co.uk/images/ic/480xn/p0j3mlk3.jpg Tracking blood sugars and glucose spikes has become the latest diet trend. With glucose monitors now readily available, people are learning which types of ingredients can lead to their glucose levels quickly increasing. In turn, people are cutting out ingredients from their diet to stop these spikes. But is this necessary? I’m a dietitian, here’s everything you need to know. Are glucose spikes bad for us? It’s perfectly normal for blood sugars to increase after eating food. This is what is meant to happen. Different foods may have a different impact, but this does not mean we have to avoid foods that causes a large increase or ‘spike’. The body has an inbuilt system to deal with blood sugar increases which mean we don’t need to cut out foods and food groups. That said, if you have too many large, fast increases in blood sugars, it can affect your energy, mood, hunger levels and health over time. If these spikes happen too often, it can lead to insulin resistance. This is where your muscle, fat and liver cells can become more resistant to insulin. The result is that glucose is not moved as efficiently from your blood into your cells. The body responds by producing more insulin. Over time, if your blood glucose levels remain too high, this can predispose you to pre-diabetes. Larger and faster increases in blood sugars lead to them coming crashing down soon afterwards – like a blood glucose mountain. This can leave you feeling tired, grumpy and hungry - so you eat again, often something that spikes your blood sugars, leading to a rollercoaster that can continue all day. This is why it is good to be aware of the impact of foods on your blood sugars, while at the same time recognising that your levels are not just affected by what you eat. They can also be impacted by stress, your sleep patterns, illness, physical activity and hormone levels too. So, instead of tracking your blood sugars, you can use nutrition science to help your blood sugars stay more consistent over the day. Why are people cutting out carbohydrates? A lot of the focus on social media has been on reducing – or cutting out – carbohydrates. That’s because when eaten, carbs are broken down into glucose which then enters your bloodstream, causing your blood glucose, or blood sugar levels, to rise. When this happens, your pancreas releases the hormone insulin, which moves glucose from your blood into your cells so it can be used for energy and your blood sugars then decrease back down again. Our bodies are adept at dealing with these spikes and there are also ways to blunt them. Related stories Will a glucose monitor help you be healthier?How can I reduce my risk of diabetes?Is a low-carb diet right for you? Will a glucose monitor help you be healthier? How can I reduce my risk of diabetes? Is a low-carb diet right for you? Recognising high and low glycaemic index foods The glycaemic index (GI) is a measure of how much a food impacts blood sugars. Honey is given the value 100 and all foods are compared to this. Foods that are higher in refined carbohydrates tend to have a higher number, causing a larger, faster rise in blood sugars. Some examples are white baguettes, white potatoes, white bread and fizzy drinks. On the other hand, complex carbs including beans, nuts and bran cereals are low GI. these foods have plenty of fibre in them which makes them slower to digest and slower for the glucose to enter the bloodstream, resulting in a slower, more consistent rise in blood sugars that helps maintain energy levels, fullness, mood and even concentration. Food pairing can reduce glucose spikes So, does this mean you should only base your meals on low GI foods? No, because this would not lead to a balanced and nutritious diet and you’d most likely cut some of the foods you love out of your diet. Instead, use it as a guideline on how to mix foods that cause higher increases in blood sugars with foods that complement and lower the impact. For example, adding protein-rich, fibre-rich, or fat-rich foods to a high GI food will help blunt the impact. High-fibre foods are slow to digest and so are slow to increase those blood sugars. Similarly, foods that are higher in fat take longer to digest because the food stays in your stomach for longer and so there is a slower rise in blood sugars. Protein has a similar effect as it helps slow down the digestion of carbohydrates which can moderate the rise in blood sugars. Adding these food groups to a meal will therefore help even out the impact on blood sugars. If your meal is balanced and contains carbohydrates, protein and fibre-rich plant foods, plus some fats, you can see how this helps balance your blood sugar. What to eat to reduce blood sugar spikes Here are some examples of ways you can mix foods to stop your blood sugars from spiking. Breakfast White toast on its own will give a fast rise in blood sugars. Add an egg (protein and fat) with margarine or butter on your toast (fat) and some spinach for balance and you’ve a meal that should keep you full through the morning. More of a cereal fan? Well, cereals such as cornflakes are high GI, so choose a wholegrain version instead, or add nuts to a smaller portion of your cornflakes to add some fibre, protein and fats. Peanuts have specifically been shown to help reduce glucose increases and help with fullness. Lunch If opting for a sandwich, choose a granary bread which is low GI and then add some protein, such as tuna, with fibre from salad vegetables. This will sustain your blood sugars for longer. You can also add fibre and protein-rich beans to a salad to reduce the blood glucose increase or simply try beans on toast. Dinner For your evening meal, adding beans and pulses into a dish helps bring the glycaemic impact down. For example, add beans to a chilli or casserole. Adding pesto to rice or pasta can reduce the increase in your blood sugars; this is due to the fat in the pesto and is a lovely example of how a mixed meal works. Add in some chicken for protein and some vegetables too and this meal will now give a smaller increase in blood glucose which is sustained for longer. Snacks For those of us who snack in the day, stick to the idea of putting a protein-rich, fat-rich, or fibre-rich food with your snack. Some fruits and vegetables can cause a higher increase in blood sugars but all you need to do is pop some nuts, yoghurt, or hummus with them to help blunt this. A perfect example is apple and tahini or nut butter, carrots and hummus, or fruit with plain yoghurt and seeds. And finally… Remember, your body has a natural system built in to deal with the changes in blood sugars that happen. The problem comes when there are large and rapid increases in your blood sugars routinely. So, you don’t need to track everything you eat and monitor your blood sugars at each meal. Eating a balance of wholegrains, lean proteins, healthy fats and plenty of vegetables will help ensure your blood sugars stay more consistent over the day. Originally published June 2024" }, "content_info": { "domain": "Food & Cooking", "subdomain": "Recipes" } }
{ "$oid": "68bace60eb3bdbfd0cc001f8" }	bc3382fd13b7b7958f8d3212a388d0aa58b8df004890a1f3ca8c0589c3570300	How changing my diet put my type 2 diabetes into remission Someone is diagnosed with type 2 diabetes every three minutes in England and Wales. What’s it like to be on the end of a type 2 diagnosis and what do the professionals suggest you do? https://ichef.bbci.co.uk/images/ic/480xn/p0cc82ql.jpg Mohammed, prior to his diagnosis Mohammed from High Wycombe was diagnosed with type 2 diabetes nine years ago at the age of 56. After coming to terms with his diagnosis and the speed at which the condition progressed, he completely changed his diet - putting the condition into remission and keeping it that way. Currently 2.4 million people in England are at high risk of developing type 2 diabetes. There are many risk factors for type 2 diabetes and the reasons why it develops are complex. But without proper management, it can cause serious and debilitating health issues. According to Diabetes UK, research has consistently shown that, for some people, making adjustments to their daily habits – including diet, physical activity and sustained weight loss – can be effective in reducing their risk by about 50 percent. There are different diets linked to not only reducing symptoms of diabetes but putting the condition into remission, from low-carb to low-calorie. In fact, with the latter, recently updated results from Diabetes UK’s DiRECT study highlighted that for participants taking part in a low-calorie programme (a soup and shake diet there were encouraging signs it could lead to patients going into remission over a sustained period. Mohammed's story illustrates how the condition can near enough be beaten with lifestyle changes and good support. Mohammed’s experience In 2013, Mohammed, a retired solicitor, was having a regular medical check-up when he was told he was on the verge of developing type 2 diabetes. He had no symptoms and knew little about the condition, unaware even of the difference between type 1 and type 2 diabetes. “I think it was just simple ignorance,” he starts. “I probably wasn't aware of things about myself or about my body and I didn't really give any thought to it. I just carried on living in the same way.” Mohammed went on to receive a confirmed diagnosis of type 2 diabetes and was put on medication. Every year, appointments showed his blood sugar levels were increasing. “I didn’t do anything differently than I did before. But then in 2018-2019, they said ‘Your sugar levels have shot up'. They start you on medication when your blood sugar levels reach 48 (hba1c), and within a year, they had gone from 49 to 59.” “They wanted to add some further medication. At this point I said, hold on. It was the first time I started to think about what was happening. Instead of just accepting more medication I said I wanted to go away and think about it.” For the first time Mohammed started reading up on the condition and recognised how important his diet was. “I decided to make some changes overnight. I dropped a lot of food that I was eating and completely changed. People in the house thought I was mad because it was so drastic.” “I'm of South Asian origin and of course we have a lot of rice, generally speaking, so I was eating rice without thinking about it. And of course, naan bread and then on top of that; bread, bread and more bread. And then cereals. It was basically a very high-carb diet, but I didn't even know what carbs were. “I started to make changes and joined the gym at the same time. A week later I weighed myself and I had lost a kilo of weight. I just tried another week and another week. In four weeks, I lost 4 kilos of weight. And then my date came up to visit the doctor again, when she put me on the scale, she couldn't believe it. She said, 'whatever you're doing just carry on doing it', which is what I did.” As well as reducing carbs, Mohammed also cut back on fatty foods and sugar, and introduced more vegetables into his diet. “I had another blood test, three months later, and I had gone down from 59 to 40.” Not only did Mohammed not need to increase his medication, but he no longer required any. “I carried on, just didn't look back at the scale, but remained in this new mode. https://ichef.bbci.co.uk/images/ic/480xn/p0cc84f5.jpg Mohammed, after changing his diet Mohammed recognised he needed to make permanent changes that were sustainable, so isn't completely rigid in his diet, “Occasionally I may have a half a naan… Yesterday I had I had some guests, so I had curry with some naan and rice,” he explains. “I've realised now that when I relax [my diet], the numbers go up again. It's gone up to the mid 40's but it's been down to 37 as well. So, I'm in control.” He has been following his new diet, keeping his diabetes in remission, for three years. While Mohammed isn't suggesting his new diet is one that all people with type 2 diabetes should follow, it is what has worked for him. “I was reading a blog and a patient like me said to the doctors, ‘I'm really pleased the diet seems to have worked, I've lost weight and everything's improved. So, when do I go back to my normal self?’ And the doctor says: ‘This is your new normal!’ That’s how I consider myself – this is the new normal now. Normal way of eating, drinking and living.” Mohammed’s previous diet Breakfast: Bowl of cereal with lots of milk and tea or coffee Mid-morning snack: Toast and tea Lunch: Sandwich Mid-afternoon snack: Slice of cake Dinner: Curry with rice, naan bread or a chapati Mohammed’s new diet Breakfast: Black coffee or green tea, natural yogurt with berries, nuts and seeds Snack: Green tea with a handful of nuts Lunch: Mohammed doesn’t really get hungry for lunch anymore but if he is, he might have a green smoothie or jacket potato or salad and fish. Dinner: Fish cooked in an air fryer, or chicken or lamb with steamed vegetables and lots of salad or lentils. The dietitian's view Emma Elvin is a Senior Clinical Advisor at Diabetes UK and explains; “There’s evidence that certain dietary patterns and specific foods are associated with either an increase or decrease risk of type 2 diabetes. “In terms of an increased risk, we know things like a high glycaemic index diet where you’re having more refined carbohydrates – things like white bread, white pasta and sugary cereal, have an impact, as do high-fat diets with less fibre. “There’s also evidence that specific foods are associated with type 2 diabetes. We know that diets which are high in things like sugary drinks and refined carbohydrates, also red and processed meats and fried food, such as chips, are associated with an increased risk. “The Mediterranean diet, vegetarian and vegan diets and lower carbohydrate diets can be associated with a reduced risk of type 2 diabetes,” says Emma. These diets tend to include more healthy whole foods, though plant-based and low-carb diets can include a great many processed foods. “We're talking about things like whole grains, fruit and vegetables, lean protein, fish, eggs, nuts and seeds. Nutritious and healthy foods that we know are beneficial to diabetes management, but also overall health.” There are complex factors that impact your risk of developing diabetes – from your ethnicity to family history. And for some, it's unpreventable. However, there are online tools where you can check your risk score. Related articles What is the Mediterranean dietWill you lose weight on a plant-based diet?Why you don't need a "sugar detox" What is the Mediterranean diet Will you lose weight on a plant-based diet? Why you don't need a "sugar detox" The best diet if you have type 2 diabetes “The most important thing when it comes to diet is finding foods and drinks that you like, so you can maintain the pattern of eating them in the long term,” says Emma, who warns against extreme diets. “Some types of diet can be really restrictive, and they also aren’t necessarily nutritionally balanced. “If someone is thinking about going on a specific diet, it’s important to get support from a healthcare professional. People with diabetes are entitled to see a dietitian who can really help to give tailored advice to a person's circumstances and their preferences. The most important thing is the diet remains nutritionally balanced.” “There's evidence emerging around remission,” says the dietitian. “We have some funded research – the DiRECT trial – which looked at low calorie diets and how when people followed them and were able to lose an amount of weight, they then put their condition into remission… We also have some evidence that low or lower carbohydrate diets can be helpful for some people with type 2 diabetes in the short to medium term to help with managing their diabetes and with weight loss. They’re not an option for everybody, but they certainly do help some help some people.” Can you ever be “cured”? While people like Mohammed can use their diet to keep diabetes in remission for long periods, they still aren’t technically “cured”. “We need more research to tell us how long that remission can be maintained for, and we also need to understand what it means in terms of people's future risk of complications. At the moment, even if someone is in remission of their diabetes, it's still very important for them to have all of their diabetes checks.” However, with trials ongoing Emma’s confident that there will be a time when people will be said to be cured. “Once we understand how type 2 diabetes develops, we can come up with other methods of helping people to put it into remission or to, hopefully, potentially cure it… It’s very exciting and it's hopeful for the future.” If you are concerned about your risk of diabetes or your diet, speak with your GP and if you have type-2 diabetes, seek professional advice before going on a diet. There is also help and support available at these organisations. This article was published in June 2022.	{ "data_info": { "lang": "en-GB", "url": "https://www.bbc.co.uk/food/articles/type_2_diabetes_diagnosis", "type": "HowTo", "processing_date": "2025-09-05T00:00:00", "delivery_version": "v1.0", "title": "How changing my diet put my type 2 diabetes into remission", "content": "Someone is diagnosed with type 2 diabetes every three minutes in England and Wales. What’s it like to be on the end of a type 2 diagnosis and what do the professionals suggest you do? https://ichef.bbci.co.uk/images/ic/480xn/p0cc82ql.jpg Mohammed, prior to his diagnosis Mohammed from High Wycombe was diagnosed with type 2 diabetes nine years ago at the age of 56. After coming to terms with his diagnosis and the speed at which the condition progressed, he completely changed his diet - putting the condition into remission and keeping it that way. Currently 2.4 million people in England are at high risk of developing type 2 diabetes. There are many risk factors for type 2 diabetes and the reasons why it develops are complex. But without proper management, it can cause serious and debilitating health issues. According to Diabetes UK, research has consistently shown that, for some people, making adjustments to their daily habits – including diet, physical activity and sustained weight loss – can be effective in reducing their risk by about 50 percent. There are different diets linked to not only reducing symptoms of diabetes but putting the condition into remission, from low-carb to low-calorie. In fact, with the latter, recently updated results from Diabetes UK’s DiRECT study highlighted that for participants taking part in a low-calorie programme (a soup and shake diet there were encouraging signs it could lead to patients going into remission over a sustained period. Mohammed's story illustrates how the condition can near enough be beaten with lifestyle changes and good support. Mohammed’s experience In 2013, Mohammed, a retired solicitor, was having a regular medical check-up when he was told he was on the verge of developing type 2 diabetes. He had no symptoms and knew little about the condition, unaware even of the difference between type 1 and type 2 diabetes. “I think it was just simple ignorance,” he starts. “I probably wasn't aware of things about myself or about my body and I didn't really give any thought to it. I just carried on living in the same way.” Mohammed went on to receive a confirmed diagnosis of type 2 diabetes and was put on medication. Every year, appointments showed his blood sugar levels were increasing. “I didn’t do anything differently than I did before. But then in 2018-2019, they said ‘Your sugar levels have shot up'. They start you on medication when your blood sugar levels reach 48 (hba1c), and within a year, they had gone from 49 to 59.” “They wanted to add some further medication. At this point I said, hold on. It was the first time I started to think about what was happening. Instead of just accepting more medication I said I wanted to go away and think about it.” For the first time Mohammed started reading up on the condition and recognised how important his diet was. “I decided to make some changes overnight. I dropped a lot of food that I was eating and completely changed. People in the house thought I was mad because it was so drastic.” “I'm of South Asian origin and of course we have a lot of rice, generally speaking, so I was eating rice without thinking about it. And of course, naan bread and then on top of that; bread, bread and more bread. And then cereals. It was basically a very high-carb diet, but I didn't even know what carbs were. “I started to make changes and joined the gym at the same time. A week later I weighed myself and I had lost a kilo of weight. I just tried another week and another week. In four weeks, I lost 4 kilos of weight. And then my date came up to visit the doctor again, when she put me on the scale, she couldn't believe it. She said, 'whatever you're doing just carry on doing it', which is what I did.” As well as reducing carbs, Mohammed also cut back on fatty foods and sugar, and introduced more vegetables into his diet. “I had another blood test, three months later, and I had gone down from 59 to 40.” Not only did Mohammed not need to increase his medication, but he no longer required any. “I carried on, just didn't look back at the scale, but remained in this new mode. https://ichef.bbci.co.uk/images/ic/480xn/p0cc84f5.jpg Mohammed, after changing his diet Mohammed recognised he needed to make permanent changes that were sustainable, so isn't completely rigid in his diet, “Occasionally I may have a half a naan… Yesterday I had I had some guests, so I had curry with some naan and rice,” he explains. “I've realised now that when I relax [my diet], the numbers go up again. It's gone up to the mid 40's but it's been down to 37 as well. So, I'm in control.” He has been following his new diet, keeping his diabetes in remission, for three years. While Mohammed isn't suggesting his new diet is one that all people with type 2 diabetes should follow, it is what has worked for him. “I was reading a blog and a patient like me said to the doctors, ‘I'm really pleased the diet seems to have worked, I've lost weight and everything's improved. So, when do I go back to my normal self?’ And the doctor says: ‘This is your new normal!’ That’s how I consider myself – this is the new normal now. Normal way of eating, drinking and living.” Mohammed’s previous diet Breakfast: Bowl of cereal with lots of milk and tea or coffee Mid-morning snack: Toast and tea Lunch: Sandwich Mid-afternoon snack: Slice of cake Dinner: Curry with rice, naan bread or a chapati Mohammed’s new diet Breakfast: Black coffee or green tea, natural yogurt with berries, nuts and seeds Snack: Green tea with a handful of nuts Lunch: Mohammed doesn’t really get hungry for lunch anymore but if he is, he might have a green smoothie or jacket potato or salad and fish. Dinner: Fish cooked in an air fryer, or chicken or lamb with steamed vegetables and lots of salad or lentils. The dietitian's view Emma Elvin is a Senior Clinical Advisor at Diabetes UK and explains; “There’s evidence that certain dietary patterns and specific foods are associated with either an increase or decrease risk of type 2 diabetes. “In terms of an increased risk, we know things like a high glycaemic index diet where you’re having more refined carbohydrates – things like white bread, white pasta and sugary cereal, have an impact, as do high-fat diets with less fibre. “There’s also evidence that specific foods are associated with type 2 diabetes. We know that diets which are high in things like sugary drinks and refined carbohydrates, also red and processed meats and fried food, such as chips, are associated with an increased risk. “The Mediterranean diet, vegetarian and vegan diets and lower carbohydrate diets can be associated with a reduced risk of type 2 diabetes,” says Emma. These diets tend to include more healthy whole foods, though plant-based and low-carb diets can include a great many processed foods. “We're talking about things like whole grains, fruit and vegetables, lean protein, fish, eggs, nuts and seeds. Nutritious and healthy foods that we know are beneficial to diabetes management, but also overall health.” There are complex factors that impact your risk of developing diabetes – from your ethnicity to family history. And for some, it's unpreventable. However, there are online tools where you can check your risk score. Related articles What is the Mediterranean dietWill you lose weight on a plant-based diet?Why you don't need a \"sugar detox\" What is the Mediterranean diet Will you lose weight on a plant-based diet? Why you don't need a \"sugar detox\" The best diet if you have type 2 diabetes “The most important thing when it comes to diet is finding foods and drinks that you like, so you can maintain the pattern of eating them in the long term,” says Emma, who warns against extreme diets. “Some types of diet can be really restrictive, and they also aren’t necessarily nutritionally balanced. “If someone is thinking about going on a specific diet, it’s important to get support from a healthcare professional. People with diabetes are entitled to see a dietitian who can really help to give tailored advice to a person's circumstances and their preferences. The most important thing is the diet remains nutritionally balanced.” “There's evidence emerging around remission,” says the dietitian. “We have some funded research – the DiRECT trial – which looked at low calorie diets and how when people followed them and were able to lose an amount of weight, they then put their condition into remission… We also have some evidence that low or lower carbohydrate diets can be helpful for some people with type 2 diabetes in the short to medium term to help with managing their diabetes and with weight loss. They’re not an option for everybody, but they certainly do help some help some people.” Can you ever be “cured”? While people like Mohammed can use their diet to keep diabetes in remission for long periods, they still aren’t technically “cured”. “We need more research to tell us how long that remission can be maintained for, and we also need to understand what it means in terms of people's future risk of complications. At the moment, even if someone is in remission of their diabetes, it's still very important for them to have all of their diabetes checks.” However, with trials ongoing Emma’s confident that there will be a time when people will be said to be cured. “Once we understand how type 2 diabetes develops, we can come up with other methods of helping people to put it into remission or to, hopefully, potentially cure it… It’s very exciting and it's hopeful for the future.” If you are concerned about your risk of diabetes or your diet, speak with your GP and if you have type-2 diabetes, seek professional advice before going on a diet. There is also help and support available at these organisations. This article was published in June 2022." }, "content_info": { "domain": "Food & Cooking", "subdomain": "Recipes" } }
{ "$oid": "68bace60eb3bdbfd0cc001f9" }	a14a113170f127a9f4e21036e277fd15070f5410ae7eff7c429def90074738eb	5 things you need to know to make great pizza Breaking news: making homemade pizza is easy! And, it’s the perfect food to serve if you're having guests over. Welsh chefs Jez Harry and Ieuan Phillips are passionate about making pizza and in BBC iPlayer's Pizza Boys, they are seen travelling across Italy to find out how great pizza is made – and to compete in the Pizza World Championships in Naples. Here are their pizza-making tips. https://ichef.bbci.co.uk/images/ic/480xn/p09b494q.jpg The ‘Pizza Boys’ Jez and Ieuan. 1. How to hack the heat Pizza-making in Naples received UNESCO recognition in 2017 as an ‘intangible cultural heritage item’. Now, we’re not expecting your kitchen to qualify for this status, but you can definitely make a tasty take on a classic Neapolitan pizza at home. The two original pizzas of Naples both have a tomato base: the Margherita, which is also topped with basil and mozzarella (reflecting the colours of the Italian flag), and the Marinara, which has garlic, oregano and olive oil added to the tomato. This is where things get tricky. A Neapolitan pizza should be cooked at 430-480C in a wood-fire oven (and topped with hand-crushed tomatoes). “There aren’t many bad pizzas in Naples”, says Ieuan. But you can still make a good pizza without a pizza oven. We recommend you turn your oven up as high as it will go. You can use a pizza stone in a conventional oven – its ceramic material retains the heat, giving a crisper bottom. Preheat the stone in the oven before putting the pizza base on it and then topping and baking. If you only have a baking tray, preheat it before putting the dough on it, then add the toppings. Ieuan suggests an alternative method of cooking your pizza base, by starting it in an ovenproof frying pan. Once it’s cooked on the hob on each side for a couple of minutes, you can transfer it to a preheated baking tray or leave it in the pan, then add your toppings and cook in a hot oven. 2. Easy ways to make the dough delicious https://ichef.bbci.co.uk/images/ic/480xn/p09b6ybc.jpg The base is half the pizza, so it’s got to be good. Pizza enthusiasts might tell you to leave it to rise for 24 hours to develop a complex flavour, and it certainly makes a difference, but at BBC Food we reckon a 2-hour rest, or 12 hours in the fridge, is enough to give it a flavour boost. Cover it with cling film and, if you’ve refrigerated it, let it come to room temperature for 2 hours before using. The Italians use strong 00 flour (the finest texture, perfect for fresh pasta and pizza, and sometimes called pasta flour). But it’s difficult to know the strength of your 00 here, so at BBC Food we often mix strong white bread flour and 00 flour for a soft but sturdy base. Jez says a local flour in Wales makes great dough – though he adds it’s important the protein content is high, making the dough stretchier, and he chooses flour ground to ‘00’. 3. Think about the style of pizza you like Neapolitan pizzas have a plump border and the dough is made from four ingredients: flour, yeast (or sourdough starter), water and salt. The Romans add olive oil to their pizza dough – the pizza has a thin and crisp-edged base and can be cooked on a rectangular tray in the oven. A Roman pizza ‘taglio’, aka pizza by the slice, is ideal for a low-effort, traybake dinner, or as a snack when watching sports at home with friends, according to Jez. Sicilian pizza has a thick, yet light and spongy base, and is cooked in a tray in a standard kitchen oven, just like focaccia. Authentic toppings include onions, tomatoes, anchovies, oregano, sheep’s milk cheese and breadcrumbs, but you’ll find variations around the world. The dough doesn’t even require much kneading! For portable pizzas, look no further than a calzone stuffed with your favourite pizza fillings. 4. You can adapt your pizza depending on what you have “Pizza toppings differ throughout Italy, depending on what is in the local area”, says Ieuan, adding some “famous restaurants, such as Franco Pepe’s outside of Naples, use ingredients [sourced from] within a 2-kilometre radius”. The Welsh boys seek local ingredients for some of their own pizzas, such as their creation for the London Pizza Festival, which uses Abergavenny goat’s cheese, raw Welsh honey, sage, basil and sobrasada (a cured sausage). “Take the Italian ethos of local is best and see what’s near you”, says Ieuan. There’s no need to be purist about toppings, says Jez. Adapt your pizza according to what you have. “People expect a Marinara to have seafood on it”, he says, but tradition suggests “it’s the pizza sailors ate”, explaining that there’s no cheese because it would have been expensive and has a short shelf-life, so was unsuitable for voyages. The same applies to kit. Jez says Detroit pizza in the USA (similar to the Sicilian-style) was first cooked in trays from automotive suppliers, a renowned Detroit industry, as suitable trays weren’t avaliable to buy at the time. If you’re not sure where to start with local ingredients, you’ll find recipes for familiar pizzas, such as pizza ai quattro formaggi (four cheese pizza), and the non-Italian but popular Hawaiian pizza, on BBC Food. 5. Think about making pizza personal Pizza-making at home “can be a real family affair, with different toppings for different people”, says Jez. Keep it simple with a Margherita, pile on the toppings, make your slices vegetarian, vegan or “even put pineapple on it, if you want to”, he says. His favourite is pairing sweeter and salty flavours together. Mini pizzas work well for personalised meals. Try a sweet pizza Sweet pizza can split opinion, but “like many things, when it’s done right, it’s amazing”, says Ieuan. His top tip is “not to overdo it”, for instance to avoid a result that looks like you’ve put pizza dough “under a chocolate fountain and then piled on the strawberries and marshmallows”. A touch of icing sugar in the dough sweetens the base slightly to complement your chosen toppings, which could include sweetened mascarpone, hazelnuts and fruits. If you want to go all out, pizza fritta (deep-fried pizza dough from Naples) is a great way to make a savoury favourite into a sweet dish, with a sprinkling of icing sugar or stuffed with ingredients. Think doughnuts, but pizza-style!	{ "data_info": { "lang": "en-GB", "url": "https://www.bbc.co.uk/food/articles/pizza", "type": "HowTo", "processing_date": "2025-09-05T00:00:00", "delivery_version": "v1.0", "title": "5 things you need to know to make great pizza", "content": "Breaking news: making homemade pizza is easy! And, it’s the perfect food to serve if you're having guests over. Welsh chefs Jez Harry and Ieuan Phillips are passionate about making pizza and in BBC iPlayer's Pizza Boys, they are seen travelling across Italy to find out how great pizza is made – and to compete in the Pizza World Championships in Naples. Here are their pizza-making tips. https://ichef.bbci.co.uk/images/ic/480xn/p09b494q.jpg The ‘Pizza Boys’ Jez and Ieuan. 1. How to hack the heat Pizza-making in Naples received UNESCO recognition in 2017 as an ‘intangible cultural heritage item’. Now, we’re not expecting your kitchen to qualify for this status, but you can definitely make a tasty take on a classic Neapolitan pizza at home. The two original pizzas of Naples both have a tomato base: the Margherita, which is also topped with basil and mozzarella (reflecting the colours of the Italian flag), and the Marinara, which has garlic, oregano and olive oil added to the tomato. This is where things get tricky. A Neapolitan pizza should be cooked at 430-480C in a wood-fire oven (and topped with hand-crushed tomatoes). “There aren’t many bad pizzas in Naples”, says Ieuan. But you can still make a good pizza without a pizza oven. We recommend you turn your oven up as high as it will go. You can use a pizza stone in a conventional oven – its ceramic material retains the heat, giving a crisper bottom. Preheat the stone in the oven before putting the pizza base on it and then topping and baking. If you only have a baking tray, preheat it before putting the dough on it, then add the toppings. Ieuan suggests an alternative method of cooking your pizza base, by starting it in an ovenproof frying pan. Once it’s cooked on the hob on each side for a couple of minutes, you can transfer it to a preheated baking tray or leave it in the pan, then add your toppings and cook in a hot oven. 2. Easy ways to make the dough delicious https://ichef.bbci.co.uk/images/ic/480xn/p09b6ybc.jpg The base is half the pizza, so it’s got to be good. Pizza enthusiasts might tell you to leave it to rise for 24 hours to develop a complex flavour, and it certainly makes a difference, but at BBC Food we reckon a 2-hour rest, or 12 hours in the fridge, is enough to give it a flavour boost. Cover it with cling film and, if you’ve refrigerated it, let it come to room temperature for 2 hours before using. The Italians use strong 00 flour (the finest texture, perfect for fresh pasta and pizza, and sometimes called pasta flour). But it’s difficult to know the strength of your 00 here, so at BBC Food we often mix strong white bread flour and 00 flour for a soft but sturdy base. Jez says a local flour in Wales makes great dough – though he adds it’s important the protein content is high, making the dough stretchier, and he chooses flour ground to ‘00’. 3. Think about the style of pizza you like Neapolitan pizzas have a plump border and the dough is made from four ingredients: flour, yeast (or sourdough starter), water and salt. The Romans add olive oil to their pizza dough – the pizza has a thin and crisp-edged base and can be cooked on a rectangular tray in the oven. A Roman pizza ‘taglio’, aka pizza by the slice, is ideal for a low-effort, traybake dinner, or as a snack when watching sports at home with friends, according to Jez. Sicilian pizza has a thick, yet light and spongy base, and is cooked in a tray in a standard kitchen oven, just like focaccia. Authentic toppings include onions, tomatoes, anchovies, oregano, sheep’s milk cheese and breadcrumbs, but you’ll find variations around the world. The dough doesn’t even require much kneading! For portable pizzas, look no further than a calzone stuffed with your favourite pizza fillings. 4. You can adapt your pizza depending on what you have “Pizza toppings differ throughout Italy, depending on what is in the local area”, says Ieuan, adding some “famous restaurants, such as Franco Pepe’s outside of Naples, use ingredients [sourced from] within a 2-kilometre radius”. The Welsh boys seek local ingredients for some of their own pizzas, such as their creation for the London Pizza Festival, which uses Abergavenny goat’s cheese, raw Welsh honey, sage, basil and sobrasada (a cured sausage). “Take the Italian ethos of local is best and see what’s near you”, says Ieuan. There’s no need to be purist about toppings, says Jez. Adapt your pizza according to what you have. “People expect a Marinara to have seafood on it”, he says, but tradition suggests “it’s the pizza sailors ate”, explaining that there’s no cheese because it would have been expensive and has a short shelf-life, so was unsuitable for voyages. The same applies to kit. Jez says Detroit pizza in the USA (similar to the Sicilian-style) was first cooked in trays from automotive suppliers, a renowned Detroit industry, as suitable trays weren’t avaliable to buy at the time. If you’re not sure where to start with local ingredients, you’ll find recipes for familiar pizzas, such as pizza ai quattro formaggi (four cheese pizza), and the non-Italian but popular Hawaiian pizza, on BBC Food. 5. Think about making pizza personal Pizza-making at home “can be a real family affair, with different toppings for different people”, says Jez. Keep it simple with a Margherita, pile on the toppings, make your slices vegetarian, vegan or “even put pineapple on it, if you want to”, he says. His favourite is pairing sweeter and salty flavours together. Mini pizzas work well for personalised meals. Try a sweet pizza Sweet pizza can split opinion, but “like many things, when it’s done right, it’s amazing”, says Ieuan. His top tip is “not to overdo it”, for instance to avoid a result that looks like you’ve put pizza dough “under a chocolate fountain and then piled on the strawberries and marshmallows”. A touch of icing sugar in the dough sweetens the base slightly to complement your chosen toppings, which could include sweetened mascarpone, hazelnuts and fruits. If you want to go all out, pizza fritta (deep-fried pizza dough from Naples) is a great way to make a savoury favourite into a sweet dish, with a sprinkling of icing sugar or stuffed with ingredients. Think doughnuts, but pizza-style!" }, "content_info": { "domain": "Food & Cooking", "subdomain": "Recipes" } }
{ "$oid": "68bace61eb3bdbfd0cc001fa" }	83db0f84a114456f3d7ec6be03570e54fd477c4471da67a361f045ad8b9587d8	Chocolate protein milkshake recipe An average of 4.4 out of 5 stars from 7 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/chocolate_milkshake_17948_16x9.jpg Chocolate milk has long been a go-to recovery drink, now take it up a notch with this high-protein chocolate milkshake developed with nutritionist to the Red Roses, Aimee Ellen O'Keeffe. Each serving provides 407 kcal, 23.4g protein, 50.3g carbohydrate (of which 40.4g sugars), 10.1g fat (of which 3g saturates), 4.9g fibre and 1.17g salt. 200ml/7fl oz semi skimmed or skimmed milk1 very ripe banana1 tbsp almond butter (or nut butter of choice)100g/3½oz 0% fat Greek-style yoghurt1 tbsp cocoa powder 3 tsp maple syrup, to taste½ tsp vanilla extractpinch sea salt 200ml/7fl oz semi skimmed or skimmed milk 1 very ripe banana 1 tbsp almond butter (or nut butter of choice) 100g/3½oz 0% fat Greek-style yoghurt 1 tbsp cocoa powder 3 tsp maple syrup, to taste ½ tsp vanilla extract pinch sea salt Method Blend all the ingredients together in a blender on a high speed until nice and creamy. Pour into a glass and enjoy. Blend all the ingredients together in a blender on a high speed until nice and creamy. Blend all the ingredients together in a blender on a high speed until nice and creamy. Pour into a glass and enjoy. Pour into a glass and enjoy. Recipe tips The riper the banana the better the flavour - as they increase in sweetness as they ripen, there might not be the need for additional maple syrup.	{ "data_info": { "lang": "en-GB", "url": "https://www.bbc.co.uk/food/recipes/chocolate_milkshake_17948", "type": "HowTo", "processing_date": "2025-09-05T00:00:00", "delivery_version": "v1.0", "title": "Chocolate protein milkshake recipe", "content": "An average of 4.4 out of 5 stars from 7 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/chocolate_milkshake_17948_16x9.jpg Chocolate milk has long been a go-to recovery drink, now take it up a notch with this high-protein chocolate milkshake developed with nutritionist to the Red Roses, Aimee Ellen O'Keeffe. Each serving provides 407 kcal, 23.4g protein, 50.3g carbohydrate (of which 40.4g sugars), 10.1g fat (of which 3g saturates), 4.9g fibre and 1.17g salt. 200ml/7fl oz semi skimmed or skimmed milk1 very ripe banana1 tbsp almond butter (or nut butter of choice)100g/3½oz 0% fat Greek-style yoghurt1 tbsp cocoa powder 3 tsp maple syrup, to taste½ tsp vanilla extractpinch sea salt 200ml/7fl oz semi skimmed or skimmed milk 1 very ripe banana 1 tbsp almond butter (or nut butter of choice) 100g/3½oz 0% fat Greek-style yoghurt 1 tbsp cocoa powder 3 tsp maple syrup, to taste ½ tsp vanilla extract pinch sea salt Method Blend all the ingredients together in a blender on a high speed until nice and creamy. Pour into a glass and enjoy. Blend all the ingredients together in a blender on a high speed until nice and creamy. Blend all the ingredients together in a blender on a high speed until nice and creamy. Pour into a glass and enjoy. Pour into a glass and enjoy. Recipe tips The riper the banana the better the flavour - as they increase in sweetness as they ripen, there might not be the need for additional maple syrup." }, "content_info": { "domain": "Food & Cooking", "subdomain": "Recipes" } }
{ "$oid": "68bace61eb3bdbfd0cc001fb" }	8f9d9ae50e7379c8a17175ebbcef3d20f4cf69cbca5467d617009530aef3c87a	Gluten-free blueberry muffins recipe An average of 0.0 out of 5 stars from 0 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/blueberrymuffins_74761_16x9.jpg This all-American favourite is perfect for any time of day - it's gluten-free baking that will tempt the whole family. 175g/6oz rice flour50g/2oz tapioca flour1 tsp bicarbonate of soda2 tsp gluten-free baking powder1 rounded tsp xanthan gum¼ tsp salt150g/5oz caster sugar60g/2½oz butter, melted and cooled1 egg, preferably free-range, beaten60g/2½oz buttermilk2 tbsp milk150g/5oz fresh blueberries 175g/6oz rice flour 50g/2oz tapioca flour 1 tsp bicarbonate of soda 2 tsp gluten-free baking powder 1 rounded tsp xanthan gum ¼ tsp salt 150g/5oz caster sugar 60g/2½oz butter, melted and cooled 1 egg, preferably free-range, beaten 60g/2½oz buttermilk 2 tbsp milk 150g/5oz fresh blueberries Method Preheat the oven to 180C/35F/Gas 4. Sift together the rice flour, tapioca flour, bicarbonate of soda, baking powder and xanthan gum in a large mixing bowl. Add the salt and sugar and mix well. Whisk together the cooled melted butter, egg, buttermilk and milk in another large bowl. Make a well in the centre of the dry ingredients and pour in the butter, egg and buttermilk mixture. Stir gently with a wooden spoon to combine and finally gently fold in the blueberries. Divide the batter equally between the 12 muffin cases and bake in the oven for approximately 25 minutes or until a skewer inserted into the centre comes out cleanly. They are nicest served warm. Preheat the oven to 180C/35F/Gas 4. Preheat the oven to 180C/35F/Gas 4. Sift together the rice flour, tapioca flour, bicarbonate of soda, baking powder and xanthan gum in a large mixing bowl. Add the salt and sugar and mix well. Sift together the rice flour, tapioca flour, bicarbonate of soda, baking powder and xanthan gum in a large mixing bowl. Add the salt and sugar and mix well. Whisk together the cooled melted butter, egg, buttermilk and milk in another large bowl. Make a well in the centre of the dry ingredients and pour in the butter, egg and buttermilk mixture. Stir gently with a wooden spoon to combine and finally gently fold in the blueberries. Whisk together the cooled melted butter, egg, buttermilk and milk in another large bowl. Make a well in the centre of the dry ingredients and pour in the butter, egg and buttermilk mixture. Stir gently with a wooden spoon to combine and finally gently fold in the blueberries. Divide the batter equally between the 12 muffin cases and bake in the oven for approximately 25 minutes or until a skewer inserted into the centre comes out cleanly. They are nicest served warm. Divide the batter equally between the 12 muffin cases and bake in the oven for approximately 25 minutes or until a skewer inserted into the centre comes out cleanly. They are nicest served warm.	{ "data_info": { "lang": "en-GB", "url": "https://www.bbc.co.uk/food/recipes/blueberrymuffins_74761", "type": "HowTo", "processing_date": "2025-09-05T00:00:00", "delivery_version": "v1.0", "title": "Gluten-free blueberry muffins 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/blueberrymuffins_74761_16x9.jpg This all-American favourite is perfect for any time of day - it's gluten-free baking that will tempt the whole family. 175g/6oz rice flour50g/2oz tapioca flour1 tsp bicarbonate of soda2 tsp gluten-free baking powder1 rounded tsp xanthan gum¼ tsp salt150g/5oz caster sugar60g/2½oz butter, melted and cooled1 egg, preferably free-range, beaten60g/2½oz buttermilk2 tbsp milk150g/5oz fresh blueberries 175g/6oz rice flour 50g/2oz tapioca flour 1 tsp bicarbonate of soda 2 tsp gluten-free baking powder 1 rounded tsp xanthan gum ¼ tsp salt 150g/5oz caster sugar 60g/2½oz butter, melted and cooled 1 egg, preferably free-range, beaten 60g/2½oz buttermilk 2 tbsp milk 150g/5oz fresh blueberries Method Preheat the oven to 180C/35F/Gas 4. Sift together the rice flour, tapioca flour, bicarbonate of soda, baking powder and xanthan gum in a large mixing bowl. Add the salt and sugar and mix well. Whisk together the cooled melted butter, egg, buttermilk and milk in another large bowl. Make a well in the centre of the dry ingredients and pour in the butter, egg and buttermilk mixture. Stir gently with a wooden spoon to combine and finally gently fold in the blueberries. Divide the batter equally between the 12 muffin cases and bake in the oven for approximately 25 minutes or until a skewer inserted into the centre comes out cleanly. They are nicest served warm. Preheat the oven to 180C/35F/Gas 4. Preheat the oven to 180C/35F/Gas 4. Sift together the rice flour, tapioca flour, bicarbonate of soda, baking powder and xanthan gum in a large mixing bowl. Add the salt and sugar and mix well. Sift together the rice flour, tapioca flour, bicarbonate of soda, baking powder and xanthan gum in a large mixing bowl. Add the salt and sugar and mix well. Whisk together the cooled melted butter, egg, buttermilk and milk in another large bowl. Make a well in the centre of the dry ingredients and pour in the butter, egg and buttermilk mixture. Stir gently with a wooden spoon to combine and finally gently fold in the blueberries. Whisk together the cooled melted butter, egg, buttermilk and milk in another large bowl. Make a well in the centre of the dry ingredients and pour in the butter, egg and buttermilk mixture. Stir gently with a wooden spoon to combine and finally gently fold in the blueberries. Divide the batter equally between the 12 muffin cases and bake in the oven for approximately 25 minutes or until a skewer inserted into the centre comes out cleanly. They are nicest served warm. Divide the batter equally between the 12 muffin cases and bake in the oven for approximately 25 minutes or until a skewer inserted into the centre comes out cleanly. They are nicest served warm." }, "content_info": { "domain": "Food & Cooking", "subdomain": "Recipes" } }
{ "$oid": "68bace61eb3bdbfd0cc001fc" }	75c559271c396a86b221b1406d110d7fae7200959af7003ad1ffe10c41498161	Poached eggs recipe An average of 5.0 out of 5 stars from 18 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_832/recipes/poachedeggs_86686_16x9.jpg Three minutes to cook, a lifetime to master – the poached egg makes a great breakfast or welcome addition to a light supper. Don't panic. You can do this. 1 tbsp white wine vinegar2 free-range eggssalt and freshly ground black pepper 1 tbsp white wine vinegar 2 free-range eggs salt and freshly ground black pepper Method Fill a small pan just over one third full with cold water and bring it to the boil.Add the vinegar and turn down to simmer.Crack the eggs one at a time into a small bowl and gently tip into the simmering water. Lightly poach for 2-3 minutes.Remove with a slotted spoon and drain on kitchen towels.Season with salt and freshly ground black pepper and serve immediately. Fill a small pan just over one third full with cold water and bring it to the boil. Fill a small pan just over one third full with cold water and bring it to the boil. Add the vinegar and turn down to simmer. Add the vinegar and turn down to simmer. Crack the eggs one at a time into a small bowl and gently tip into the simmering water. Lightly poach for 2-3 minutes. Crack the eggs one at a time into a small bowl and gently tip into the simmering water. Lightly poach for 2-3 minutes. Remove with a slotted spoon and drain on kitchen towels. Remove with a slotted spoon and drain on kitchen towels. Season with salt and freshly ground black pepper and serve immediately. Season with salt and freshly ground black pepper and serve immediately. Recipe tips Use the freshest eggs for best results – the whites will hold together better. Another trick is to gently place the egg in a fine sieve before cooking. This gets rid of the watery parts of the white, which go stringy when cooked and cause the water to go cloudy.	{ "data_info": { "lang": "en-GB", "url": "https://www.bbc.co.uk/food/recipes/poachedeggs_86686", "type": "HowTo", "processing_date": "2025-09-05T00:00:00", "delivery_version": "v1.0", "title": "Poached eggs recipe", "content": "An average of 5.0 out of 5 stars from 18 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_832/recipes/poachedeggs_86686_16x9.jpg Three minutes to cook, a lifetime to master – the poached egg makes a great breakfast or welcome addition to a light supper. Don't panic. You can do this. 1 tbsp white wine vinegar2 free-range eggssalt and freshly ground black pepper 1 tbsp white wine vinegar 2 free-range eggs salt and freshly ground black pepper Method Fill a small pan just over one third full with cold water and bring it to the boil.Add the vinegar and turn down to simmer.Crack the eggs one at a time into a small bowl and gently tip into the simmering water. Lightly poach for 2-3 minutes.Remove with a slotted spoon and drain on kitchen towels.Season with salt and freshly ground black pepper and serve immediately. Fill a small pan just over one third full with cold water and bring it to the boil. Fill a small pan just over one third full with cold water and bring it to the boil. Add the vinegar and turn down to simmer. Add the vinegar and turn down to simmer. Crack the eggs one at a time into a small bowl and gently tip into the simmering water. Lightly poach for 2-3 minutes. Crack the eggs one at a time into a small bowl and gently tip into the simmering water. Lightly poach for 2-3 minutes. Remove with a slotted spoon and drain on kitchen towels. Remove with a slotted spoon and drain on kitchen towels. Season with salt and freshly ground black pepper and serve immediately. Season with salt and freshly ground black pepper and serve immediately. Recipe tips Use the freshest eggs for best results – the whites will hold together better. Another trick is to gently place the egg in a fine sieve before cooking. This gets rid of the watery parts of the white, which go stringy when cooked and cause the water to go cloudy." }, "content_info": { "domain": "Food & Cooking", "subdomain": "Recipes" } }
{ "$oid": "68bace61eb3bdbfd0cc001fd" }	1302ae13fa87a2cfb02cc8cc4f078b4f9b3758a33a0dff2136e2ed994e038e5c	Easy exercises you can do at home to boost strength and health Adults should do muscle-strengthening exercises twice a week, as well as aerobic exercise, to help them stay active and healthy, according to the NHS. And the great news is, you can easily do them from home. If that makes you feel, er, weak at the knees, don’t worry – personal fitness trainer Adam Peacock is here to show you how to do it. Adam says “A lot of the time we focus on aerobic work, but thankfully people are coming round more to resistance exercises. We’re realising you have to get that bit stronger to get healthier. If people want to lose weight, they often drastically cut calories and along with that they’ll be likely to lose muscle mass. But muscle makes you a more efficient machine, so you can burn calories. Muscle is key to losing weight and maintaining the weight loss, and to being fitter and healthier.” Adam uses a resistance band, which requires your muscles to work harder. Choose a strength of band that gives you a good workout but still allows you to complete the exercises with a full range of movement. Spear thrusters “The nice thing about the spear thruster is you’ve got a pull and a push motion to it, so you work a lot of your back, as well as your chest, triceps and shoulders”, says Adam. It also works your arms, quads, core, glutes and adductors. Loop the resistance band around a strong post, close to the ground, then step to the side so the band is tight. Stand side-on to the post with your legs apart, holding the band in both hands at hip height, with your palms facing downwards. Lunge to the side, pulling the band across your body and then pushing it away. Your weight should shift from your back leg to your front. Return to your start position, then repeat for 30 seconds before doing the exercises again on the other side. According to Adam, this move is “dynamic – that’s the most appealing thing about it – so you feel you’re working out and it’s doing you good.” Fitness trainer Adam Peacock demonstrates how to do spear thrusters. Face pull and split-squat This move works your mid and upper back, rotator cuff, glutes, quads and calves. The face pull is particularly good for anyone who spends a lot of time sitting or slouched over a desk. Loop the band around a post or banister, at head height. Hold it with both hands, palms facing upwards, and step backwards while looking at the post and keeping your back heel off the ground. Pull the band towards your face – your hands should finish further back than your elbow. Bend your knees and lower yourself into a squat, keeping the band at shoulder height. Most of your weight should be pushing on the heel of your front foot. Don’t push your knee over the end of your toes. Return to the start position, then repeat for 30 seconds, before doing the execises again on the other side. “For a lot of people who struggle with squats, the split squat allows them to get more depth,” says Adam. Adam demonstrates how to do a face pull and split-squat. Alternating side-lunge and chest-press “We tend to move in one direction a lot of the time, so it’s good to work other muscle groups,” says Adam. “Don’t always choose something where you’re moving forward.” The chest press works your chest, triceps and front deltoids; the side lunges are great for your abductors, adductors, glutes and hamstrings. Start with your feet close together and the band looped around your back. Step your left leg 1–1.5 metres to the side, bending it at the knee, with the toes pointing at 11 o’clock. Most of your weight should be through this leg, but keep your weight back and make sure your bent knee doesn’t go over your toes. The other leg should be straight. Press your arms forwards but keep them straight. Cross them over one another so your elbows align. Bring your arms back. Repeat, alternating your legs. The toes of your right foot should point to 1 o’clock when you lunge with your right leg. Adam shows how to do an alternating side-lunge and chest-press. Reverse-lunge and row “This is a great exercise for strengthening the upper back of older adults,” says Adam. “It’s also great for strengthening the rotator cuff and lots of muscle groups in the back.” It improves body strength, balance and coordination. Stand straight, with your elbows bent at 90 degrees, tight to the side of your body. Grip the resistance band in front of you with your palms facing upwards and about 20cm apart. Lunge backwards with one leg, keeping the back heel off the floor, while bending your front leg. Most of your weight should be through your front leg. Pull the band apart 5–8cm, keeping your elbows close to your body. Draw the band towards the top of your tummy and squeeze the muscles in your back. Bring the band forward again while maintaining the tension in it. Return to your start position, then repeat the move for 30 seconds. Swap legs and repeat. Watch Adam demonstrate a reverse-lunge and row. Squat and shoulder press This works your shoulders, core, triceps, glutes, quads and hamstrings. “There are various ways to do this,” says Adam, “you can do wall ball throws – so you squat down with a padded ball, throw it up against the wall, then catch it and go back down into a squat, or you can hold onto dumb bells and do a similar sort of movement or even use a bar bell”. Stand with your feet shoulder-width apart, pointing outwards a little. With your palms facing forwards, hold the resistance band near your chest, with your hands slightly more than shoulder-width apart. Bend the knees and hips, sticking your bottom out, as you come down slowly into a squat, keeping your heels on the ground. Stand up and stretch your arms above your head while pulling the resistance band apart. Bring the band back down to your chest and return to your start position. Repeat. Adam shows how to do a squat and shoulder press. Completing your fitness plan It’s important to be physically active and minimise time spent being sedentary. As well as the strength exercises, adults should do at least 150 minutes of activity such as brisk walking or cycling, or 75 minutes of vigorous activity such as running, each week. This combination will help protect against obesity, type-2 diabetes, heart disease and depression. Originally published January 2020	{ "data_info": { "lang": "en-GB", "url": "https://www.bbc.co.uk/food/articles/strength_exercises", "type": "HowTo", "processing_date": "2025-09-05T00:00:00", "delivery_version": "v1.0", "title": "Easy exercises you can do at home to boost strength and health", "content": "Adults should do muscle-strengthening exercises twice a week, as well as aerobic exercise, to help them stay active and healthy, according to the NHS. And the great news is, you can easily do them from home. If that makes you feel, er, weak at the knees, don’t worry – personal fitness trainer Adam Peacock is here to show you how to do it. Adam says “A lot of the time we focus on aerobic work, but thankfully people are coming round more to resistance exercises. We’re realising you have to get that bit stronger to get healthier. If people want to lose weight, they often drastically cut calories and along with that they’ll be likely to lose muscle mass. But muscle makes you a more efficient machine, so you can burn calories. Muscle is key to losing weight and maintaining the weight loss, and to being fitter and healthier.” Adam uses a resistance band, which requires your muscles to work harder. Choose a strength of band that gives you a good workout but still allows you to complete the exercises with a full range of movement. Spear thrusters “The nice thing about the spear thruster is you’ve got a pull and a push motion to it, so you work a lot of your back, as well as your chest, triceps and shoulders”, says Adam. It also works your arms, quads, core, glutes and adductors. Loop the resistance band around a strong post, close to the ground, then step to the side so the band is tight. Stand side-on to the post with your legs apart, holding the band in both hands at hip height, with your palms facing downwards. Lunge to the side, pulling the band across your body and then pushing it away. Your weight should shift from your back leg to your front. Return to your start position, then repeat for 30 seconds before doing the exercises again on the other side. According to Adam, this move is “dynamic – that’s the most appealing thing about it – so you feel you’re working out and it’s doing you good.” Fitness trainer Adam Peacock demonstrates how to do spear thrusters. Face pull and split-squat This move works your mid and upper back, rotator cuff, glutes, quads and calves. The face pull is particularly good for anyone who spends a lot of time sitting or slouched over a desk. Loop the band around a post or banister, at head height. Hold it with both hands, palms facing upwards, and step backwards while looking at the post and keeping your back heel off the ground. Pull the band towards your face – your hands should finish further back than your elbow. Bend your knees and lower yourself into a squat, keeping the band at shoulder height. Most of your weight should be pushing on the heel of your front foot. Don’t push your knee over the end of your toes. Return to the start position, then repeat for 30 seconds, before doing the execises again on the other side. “For a lot of people who struggle with squats, the split squat allows them to get more depth,” says Adam. Adam demonstrates how to do a face pull and split-squat. Alternating side-lunge and chest-press “We tend to move in one direction a lot of the time, so it’s good to work other muscle groups,” says Adam. “Don’t always choose something where you’re moving forward.” The chest press works your chest, triceps and front deltoids; the side lunges are great for your abductors, adductors, glutes and hamstrings. Start with your feet close together and the band looped around your back. Step your left leg 1–1.5 metres to the side, bending it at the knee, with the toes pointing at 11 o’clock. Most of your weight should be through this leg, but keep your weight back and make sure your bent knee doesn’t go over your toes. The other leg should be straight. Press your arms forwards but keep them straight. Cross them over one another so your elbows align. Bring your arms back. Repeat, alternating your legs. The toes of your right foot should point to 1 o’clock when you lunge with your right leg. Adam shows how to do an alternating side-lunge and chest-press. Reverse-lunge and row “This is a great exercise for strengthening the upper back of older adults,” says Adam. “It’s also great for strengthening the rotator cuff and lots of muscle groups in the back.” It improves body strength, balance and coordination. Stand straight, with your elbows bent at 90 degrees, tight to the side of your body. Grip the resistance band in front of you with your palms facing upwards and about 20cm apart. Lunge backwards with one leg, keeping the back heel off the floor, while bending your front leg. Most of your weight should be through your front leg. Pull the band apart 5–8cm, keeping your elbows close to your body. Draw the band towards the top of your tummy and squeeze the muscles in your back. Bring the band forward again while maintaining the tension in it. Return to your start position, then repeat the move for 30 seconds. Swap legs and repeat. Watch Adam demonstrate a reverse-lunge and row. Squat and shoulder press This works your shoulders, core, triceps, glutes, quads and hamstrings. “There are various ways to do this,” says Adam, “you can do wall ball throws – so you squat down with a padded ball, throw it up against the wall, then catch it and go back down into a squat, or you can hold onto dumb bells and do a similar sort of movement or even use a bar bell”. Stand with your feet shoulder-width apart, pointing outwards a little. With your palms facing forwards, hold the resistance band near your chest, with your hands slightly more than shoulder-width apart. Bend the knees and hips, sticking your bottom out, as you come down slowly into a squat, keeping your heels on the ground. Stand up and stretch your arms above your head while pulling the resistance band apart. Bring the band back down to your chest and return to your start position. Repeat. Adam shows how to do a squat and shoulder press. Completing your fitness plan It’s important to be physically active and minimise time spent being sedentary. As well as the strength exercises, adults should do at least 150 minutes of activity such as brisk walking or cycling, or 75 minutes of vigorous activity such as running, each week. This combination will help protect against obesity, type-2 diabetes, heart disease and depression. Originally published January 2020" }, "content_info": { "domain": "Food & Cooking", "subdomain": "Recipes" } }
{ "$oid": "68bace62eb3bdbfd0cc001fe" }	94507ee5df683fa61f67205f603581d21b5ca18ad12fa48ebbb8c770223f636e	Chicken and ricotta meatballs with spaghetti recipe An average of 3.2 out of 5 stars from 6 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/chicken_and_ricotta_21402_16x9.jpg These high-protein chicken and ricotta meatballs with spaghetti developed with nutritionist to the Red Roses, Aimee Ellen O'Keeffe is perfect for recovery after exercise. For optimum refuelling consume within 2 hours post exercise. Each serving provides 531 kcal, 48.5g protein, 40.1g carbohydrate (of which 11g sugars), 20.5g fat (of which 6.6g saturates), 3.7g fibre and 2.25g salt. 250g/9oz chicken mince100g/3½oz ricotta 1 garlic clove, crushed1 tbsp grated Parmesan (optional, plus extra to serve)1 tbsp breadcrumbs1 tsp dried Italian herbs drizzle olive oilsalt and freshly ground black pepper, to taste 250g/9oz chicken mince 100g/3½oz ricotta 1 garlic clove, crushed 1 tbsp grated Parmesan (optional, plus extra to serve) 1 tbsp breadcrumbs 1 tsp dried Italian herbs drizzle olive oil salt and freshly ground black pepper, to taste 1 tbsp olive oil1 garlic clove, thinly sliced1 tbsp tomato puree400g tin chopped tomatoes1 chicken stock pot 50g/1¾oz baby spinach 150g/5½oz spaghetti or tagliatelle fresh basil leaves (optional) 1 tbsp olive oil 1 garlic clove, thinly sliced 1 tbsp tomato puree 400g tin chopped tomatoes 1 chicken stock pot 50g/1¾oz baby spinach 150g/5½oz spaghetti or tagliatelle fresh basil leaves (optional) Method To make the meatballs, mix together the chicken mince, ricotta, garlic, Parmesan (if using), breadcrumbs, herbs, salt, and pepper in a bowl.Gently roll the mince mixture into 10–12 equal sized small meatballs using damp hands. Place in the fridge for 10 minutes if time allows.Heat a drizzle of olive oil in a large frying pan over a medium-high heat. Fry the meatballs in batches for 6–8 minutes until browned all over. Don’t overcrowd the pan. Remove them from the pan and set aside.To make the sauce, in the same pan, add the olive oil and sliced garlic. Cook for 30 seconds, until fragrant then stir in the tomato purée and chopped tomatoes. Simmer for 5 minutes, then add the chicken stock pot and a quarter of the tomato tin of water and stir until the stock is dissolved. Return the meatballs to the pan and simmer gently for a further 5–7 minutes until cooked through. Stir in the spinach at the end until wilted.Meanwhile, cook the spaghetti in a large pan of salted boiling water according to packet instructions. Drain and reserve a little pasta water.Toss the drained spaghetti into the sauce. If the sauce needs further loosening, add a splash of the pasta water. Serve in pasta bowls and top with extra Parmesan and fresh basil if using. To make the meatballs, mix together the chicken mince, ricotta, garlic, Parmesan (if using), breadcrumbs, herbs, salt, and pepper in a bowl. To make the meatballs, mix together the chicken mince, ricotta, garlic, Parmesan (if using), breadcrumbs, herbs, salt, and pepper in a bowl. Gently roll the mince mixture into 10–12 equal sized small meatballs using damp hands. Place in the fridge for 10 minutes if time allows. Gently roll the mince mixture into 10–12 equal sized small meatballs using damp hands. Place in the fridge for 10 minutes if time allows. Heat a drizzle of olive oil in a large frying pan over a medium-high heat. Fry the meatballs in batches for 6–8 minutes until browned all over. Don’t overcrowd the pan. Remove them from the pan and set aside. Heat a drizzle of olive oil in a large frying pan over a medium-high heat. Fry the meatballs in batches for 6–8 minutes until browned all over. Don’t overcrowd the pan. Remove them from the pan and set aside. To make the sauce, in the same pan, add the olive oil and sliced garlic. Cook for 30 seconds, until fragrant then stir in the tomato purée and chopped tomatoes. Simmer for 5 minutes, then add the chicken stock pot and a quarter of the tomato tin of water and stir until the stock is dissolved. To make the sauce, in the same pan, add the olive oil and sliced garlic. Cook for 30 seconds, until fragrant then stir in the tomato purée and chopped tomatoes. Simmer for 5 minutes, then add the chicken stock pot and a quarter of the tomato tin of water and stir until the stock is dissolved. Return the meatballs to the pan and simmer gently for a further 5–7 minutes until cooked through. Stir in the spinach at the end until wilted. Return the meatballs to the pan and simmer gently for a further 5–7 minutes until cooked through. Stir in the spinach at the end until wilted. Meanwhile, cook the spaghetti in a large pan of salted boiling water according to packet instructions. Drain and reserve a little pasta water. Meanwhile, cook the spaghetti in a large pan of salted boiling water according to packet instructions. Drain and reserve a little pasta water. Toss the drained spaghetti into the sauce. If the sauce needs further loosening, add a splash of the pasta water. Toss the drained spaghetti into the sauce. If the sauce needs further loosening, add a splash of the pasta water. Serve in pasta bowls and top with extra Parmesan and fresh basil if using. Serve in pasta bowls and top with extra Parmesan and fresh basil if using.	{ "data_info": { "lang": "en-GB", "url": "https://www.bbc.co.uk/food/recipes/chicken_and_ricotta_21402", "type": "HowTo", "processing_date": "2025-09-05T00:00:00", "delivery_version": "v1.0", "title": "Chicken and ricotta meatballs with spaghetti recipe", "content": "An average of 3.2 out of 5 stars from 6 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/chicken_and_ricotta_21402_16x9.jpg These high-protein chicken and ricotta meatballs with spaghetti developed with nutritionist to the Red Roses, Aimee Ellen O'Keeffe is perfect for recovery after exercise. For optimum refuelling consume within 2 hours post exercise. Each serving provides 531 kcal, 48.5g protein, 40.1g carbohydrate (of which 11g sugars), 20.5g fat (of which 6.6g saturates), 3.7g fibre and 2.25g salt. 250g/9oz chicken mince100g/3½oz ricotta 1 garlic clove, crushed1 tbsp grated Parmesan (optional, plus extra to serve)1 tbsp breadcrumbs1 tsp dried Italian herbs drizzle olive oilsalt and freshly ground black pepper, to taste 250g/9oz chicken mince 100g/3½oz ricotta 1 garlic clove, crushed 1 tbsp grated Parmesan (optional, plus extra to serve) 1 tbsp breadcrumbs 1 tsp dried Italian herbs drizzle olive oil salt and freshly ground black pepper, to taste 1 tbsp olive oil1 garlic clove, thinly sliced1 tbsp tomato puree400g tin chopped tomatoes1 chicken stock pot 50g/1¾oz baby spinach 150g/5½oz spaghetti or tagliatelle fresh basil leaves (optional) 1 tbsp olive oil 1 garlic clove, thinly sliced 1 tbsp tomato puree 400g tin chopped tomatoes 1 chicken stock pot 50g/1¾oz baby spinach 150g/5½oz spaghetti or tagliatelle fresh basil leaves (optional) Method To make the meatballs, mix together the chicken mince, ricotta, garlic, Parmesan (if using), breadcrumbs, herbs, salt, and pepper in a bowl.Gently roll the mince mixture into 10–12 equal sized small meatballs using damp hands. Place in the fridge for 10 minutes if time allows.Heat a drizzle of olive oil in a large frying pan over a medium-high heat. Fry the meatballs in batches for 6–8 minutes until browned all over. Don’t overcrowd the pan. Remove them from the pan and set aside.To make the sauce, in the same pan, add the olive oil and sliced garlic. Cook for 30 seconds, until fragrant then stir in the tomato purée and chopped tomatoes. Simmer for 5 minutes, then add the chicken stock pot and a quarter of the tomato tin of water and stir until the stock is dissolved. Return the meatballs to the pan and simmer gently for a further 5–7 minutes until cooked through. Stir in the spinach at the end until wilted.Meanwhile, cook the spaghetti in a large pan of salted boiling water according to packet instructions. Drain and reserve a little pasta water.Toss the drained spaghetti into the sauce. If the sauce needs further loosening, add a splash of the pasta water. Serve in pasta bowls and top with extra Parmesan and fresh basil if using. To make the meatballs, mix together the chicken mince, ricotta, garlic, Parmesan (if using), breadcrumbs, herbs, salt, and pepper in a bowl. To make the meatballs, mix together the chicken mince, ricotta, garlic, Parmesan (if using), breadcrumbs, herbs, salt, and pepper in a bowl. Gently roll the mince mixture into 10–12 equal sized small meatballs using damp hands. Place in the fridge for 10 minutes if time allows. Gently roll the mince mixture into 10–12 equal sized small meatballs using damp hands. Place in the fridge for 10 minutes if time allows. Heat a drizzle of olive oil in a large frying pan over a medium-high heat. Fry the meatballs in batches for 6–8 minutes until browned all over. Don’t overcrowd the pan. Remove them from the pan and set aside. Heat a drizzle of olive oil in a large frying pan over a medium-high heat. Fry the meatballs in batches for 6–8 minutes until browned all over. Don’t overcrowd the pan. Remove them from the pan and set aside. To make the sauce, in the same pan, add the olive oil and sliced garlic. Cook for 30 seconds, until fragrant then stir in the tomato purée and chopped tomatoes. Simmer for 5 minutes, then add the chicken stock pot and a quarter of the tomato tin of water and stir until the stock is dissolved. To make the sauce, in the same pan, add the olive oil and sliced garlic. Cook for 30 seconds, until fragrant then stir in the tomato purée and chopped tomatoes. Simmer for 5 minutes, then add the chicken stock pot and a quarter of the tomato tin of water and stir until the stock is dissolved. Return the meatballs to the pan and simmer gently for a further 5–7 minutes until cooked through. Stir in the spinach at the end until wilted. Return the meatballs to the pan and simmer gently for a further 5–7 minutes until cooked through. Stir in the spinach at the end until wilted. Meanwhile, cook the spaghetti in a large pan of salted boiling water according to packet instructions. Drain and reserve a little pasta water. Meanwhile, cook the spaghetti in a large pan of salted boiling water according to packet instructions. Drain and reserve a little pasta water. Toss the drained spaghetti into the sauce. If the sauce needs further loosening, add a splash of the pasta water. Toss the drained spaghetti into the sauce. If the sauce needs further loosening, add a splash of the pasta water. Serve in pasta bowls and top with extra Parmesan and fresh basil if using. Serve in pasta bowls and top with extra Parmesan and fresh basil if using." }, "content_info": { "domain": "Food & Cooking", "subdomain": "Recipes" } }
{ "$oid": "68bace62eb3bdbfd0cc001ff" }	b1624d5d10c6f2584e20a003691f6e45c1c89acf4619cb0f9551a17989dcf93b	9 meals and snacks for strength training Building muscle isn’t just for weightlifters and bodybuilders – it has proven health benefits, so is something we should all be thinking about. https://ichef.bbci.co.uk/images/ic/480xn/p0ljyvhx.jpg Yes, chocolate milk is on the list... We all know that cardio is our friend when it comes to keeping fit and well, but strength training can be just as valuable in protecting our health. One key piece of research – which looked at data from 38 studies on almost 2 million healthy adults – found a relationship between high muscle strength and low risk of death. The body starts to lose muscle mass around the age of 40, making strength training even more meaningful from that point. To build muscle, we need to fuel our bodies right. A well-balanced diet with plenty of nutrients will see you far, but there are some foods which are particularly great to support a strength-training routine, explains Dr James Morehan, performance nutritionist for England Rugby, and Aimee Ellen O’Keeffe, sports nutritionist for the England Roses. Regular meals should include “a good protein-based dish with a good quality carbohydrate,” says Morehan. This won’t just fuel your exercise, but also help your body recover afterwards, which is key for building muscle. Cue these nine perfectly pitched ideas. High protein pancakes Protein is key for helping your muscles repair after a workout – and these pancakes come with a sizable portion of it. “What I’ve found is that people don’t put as much focus on recovery as they do fuelling,” says O’Keeffe. “That’s why people get sick, pick up niggles and aren’t able to perform back-to-back, week-on-week.” “I always say, ‘There is no such thing as overtraining, just under-recovering’”. Protein shakes and smoothies You can play around with the ingredients in this one: Morehan suggests adding “some avocado, some oats, banana and a load of mixed berries.” He explains, “To build muscle mass and strength, we need to make sure that we’re in a calorie surplus at the end of the day. That’s what will allow muscle to grow.” If you’re tempted to add protein powder or creatine powder to your shake, Morehan says, “Make sure that it’s from an informed, sport-tested company and it’s a whey protein and creatine monohydrate on their own. That’s it. It doesn’t need to include anything else.” High protein muffins These muffins are great for boosting energy and supporting recovery. Batch cook them and store in the freezer, then you have something to grab whenever you need a quick snack or breakfast. Salmon and gnocchi hash The boxes are all ticked here with protein-heavy salmon, carby gnocchi and green veg to bolster your hit of nutrients. Ready in 20 minutes, it’s a faff-free, family-friendly dinner. Griddled chicken with pesto Chicken packs a real protein-rich punch, and here it comes with a traffic light of veg. This combination is key for strength training, says O’Keeffe. “Adding colourful fruits or vegetables helps reduce inflammation and support immune health and digestion – that’s especially important when training regularly or at high intensities.” Chocolate milkshake “The famous chocolate milk has been a staple in many pro athletes’ recovery strategies across the years and it won’t be going away anytime soon,” explains O’Keeffe. This is our version, full of everything you need after a strength training session. “Milk provides essential properties which support rehydration and recovery. It offers a proven carb-to-protein ratio that helps refuel muscles and rehydrate after intense sessions – especially helpful when appetite is low.” Chicken and ricotta meatballs with spinach and tomato sauce “This is great as it provides a lean protein source which is essential for muscle repair and recovery. It’s also rich in calcium which supports bone health and a carbohydrate source for energy. An ideal time to eat this meal would be post session (within two hours) to maximise recovery,” says O’Keeffe, If you’re vegetarian or vegan, you could opt for tempeh meatballs in tomato sauce with balsamic vinegar. Beef fried rice “Beef with some sticky rice and a load of vegetables is an ideal strength-training dish,” says Morehan. “Red meat naturally contains creatine which is going to help build that muscle mass.” Spanish-inspired frittata “Breakfast or brunch is a great time to have this egg-based wrap,” says O’Keeffe. “Although it works well at any time of day, before or after exercise. “The eggs are full of protein, the veggies packed with micronutrients and the tortilla wrap is all about slow-releasing energy.”	{ "data_info": { "lang": "en-GB", "url": "https://www.bbc.co.uk/food/articles/strength_training_dishes", "type": "HowTo", "processing_date": "2025-09-05T00:00:00", "delivery_version": "v1.0", "title": "9 meals and snacks for strength training", "content": "Building muscle isn’t just for weightlifters and bodybuilders – it has proven health benefits, so is something we should all be thinking about. https://ichef.bbci.co.uk/images/ic/480xn/p0ljyvhx.jpg Yes, chocolate milk is on the list... We all know that cardio is our friend when it comes to keeping fit and well, but strength training can be just as valuable in protecting our health. One key piece of research – which looked at data from 38 studies on almost 2 million healthy adults – found a relationship between high muscle strength and low risk of death. The body starts to lose muscle mass around the age of 40, making strength training even more meaningful from that point. To build muscle, we need to fuel our bodies right. A well-balanced diet with plenty of nutrients will see you far, but there are some foods which are particularly great to support a strength-training routine, explains Dr James Morehan, performance nutritionist for England Rugby, and Aimee Ellen O’Keeffe, sports nutritionist for the England Roses. Regular meals should include “a good protein-based dish with a good quality carbohydrate,” says Morehan. This won’t just fuel your exercise, but also help your body recover afterwards, which is key for building muscle. Cue these nine perfectly pitched ideas. High protein pancakes Protein is key for helping your muscles repair after a workout – and these pancakes come with a sizable portion of it. “What I’ve found is that people don’t put as much focus on recovery as they do fuelling,” says O’Keeffe. “That’s why people get sick, pick up niggles and aren’t able to perform back-to-back, week-on-week.” “I always say, ‘There is no such thing as overtraining, just under-recovering’”. Protein shakes and smoothies You can play around with the ingredients in this one: Morehan suggests adding “some avocado, some oats, banana and a load of mixed berries.” He explains, “To build muscle mass and strength, we need to make sure that we’re in a calorie surplus at the end of the day. That’s what will allow muscle to grow.” If you’re tempted to add protein powder or creatine powder to your shake, Morehan says, “Make sure that it’s from an informed, sport-tested company and it’s a whey protein and creatine monohydrate on their own. That’s it. It doesn’t need to include anything else.” High protein muffins These muffins are great for boosting energy and supporting recovery. Batch cook them and store in the freezer, then you have something to grab whenever you need a quick snack or breakfast. Salmon and gnocchi hash The boxes are all ticked here with protein-heavy salmon, carby gnocchi and green veg to bolster your hit of nutrients. Ready in 20 minutes, it’s a faff-free, family-friendly dinner. Griddled chicken with pesto Chicken packs a real protein-rich punch, and here it comes with a traffic light of veg. This combination is key for strength training, says O’Keeffe. “Adding colourful fruits or vegetables helps reduce inflammation and support immune health and digestion – that’s especially important when training regularly or at high intensities.” Chocolate milkshake “The famous chocolate milk has been a staple in many pro athletes’ recovery strategies across the years and it won’t be going away anytime soon,” explains O’Keeffe. This is our version, full of everything you need after a strength training session. “Milk provides essential properties which support rehydration and recovery. It offers a proven carb-to-protein ratio that helps refuel muscles and rehydrate after intense sessions – especially helpful when appetite is low.” Chicken and ricotta meatballs with spinach and tomato sauce “This is great as it provides a lean protein source which is essential for muscle repair and recovery. It’s also rich in calcium which supports bone health and a carbohydrate source for energy. An ideal time to eat this meal would be post session (within two hours) to maximise recovery,” says O’Keeffe, If you’re vegetarian or vegan, you could opt for tempeh meatballs in tomato sauce with balsamic vinegar. Beef fried rice “Beef with some sticky rice and a load of vegetables is an ideal strength-training dish,” says Morehan. “Red meat naturally contains creatine which is going to help build that muscle mass.” Spanish-inspired frittata “Breakfast or brunch is a great time to have this egg-based wrap,” says O’Keeffe. “Although it works well at any time of day, before or after exercise. “The eggs are full of protein, the veggies packed with micronutrients and the tortilla wrap is all about slow-releasing energy.”" }, "content_info": { "domain": "Food & Cooking", "subdomain": "Recipes" } }
{ "$oid": "68bace63eb3bdbfd0cc00200" }	038439a33c6e053ccd242527e4a97c6f1a6e3d4663fbdceb908fed88af522be9	What’s the right portion size for you? Portion size is important, but so is eating a healthy varied diet. We ask the experts how much food we should be putting on our plates, and how to get the balance right… https://ichef.bbci.co.uk/images/ic/480xn/p0hkf6hj.jpg Please note: The following article contains content on reducing portion sizes which may be triggering. When it comes to putting food on our plates, it seems the average portion size in the UK has grown over the years. Most people have a rough idea of what an appropriate portion size is for them, but this is highly influenced by other factors, including the portions that they're offered. People's tendency to eat more when portion sizes increase has been defined as a “portion size effect,” and has been the focus of many scientific studies. “A major concern about people eating larger portion sizes than they need is they can develop learned patterns of eating behaviours that are unhealthy. Particularly if those portions relate to foods that are regarded as unhealthy,” explains Dr. James Stubbs, professor of appetite and energy balance, University of Leeds. The reasons for this portion size effect aren't well understood. People might encounter bigger portion sizes because of "super-sized" marketing promotions, a reliance on pre-packaged food, restaurants offering larger value-for-money meals, generous written recipes or even bigger plates. “The average size of a dinner plate has increased from 22cm in the 1970's to now being 28cm - which inevitably means portion sizes have increased. Also, restaurants almost always serve portions larger than they should be and people then find it confusing not to replicate this at home,” says dietitian and BDA spokesperson, Clare Thornton-Wood. What is a ‘normal’ portion of food? Spoiler! There is no ‘normal’. The size of a portion depends on several factors, including: AgeGenderHeight and/or weightActivity levels Age Gender Height and/or weight Activity levels “It also depends overall on what you eat over the period of a day and how often you are eating the portions,” explains Thornton-Wood. “However, a simple and visual way of understanding portion size is to use your hands:” Meat – the size of your palmPoultry/fish - the size of your handVegetables – a cupped handfulCarbohydrates (potato, rice, pasta etc) – a handfulFruit – a handful Meat – the size of your palm Poultry/fish - the size of your hand Vegetables – a cupped handful Carbohydrates (potato, rice, pasta etc) – a handful Fruit – a handful The BDA has a comprehensive portion size guide that breaks down the main food groups and gives a description of what each suggested portion size looks like. Stubbs explains: “Recommended portion sizes for healthy adults are generally based on a daily calorie need of 2,000 kcal per day for women and 2,500kcal per day for men. “People vary a lot and so average values can sometimes be misleading as everyone is different and has different needs. However, there is a concern that if people consume larger portion sizes [than required] this will lead to energy intakes which are more than a person’s energy requirements.” Easy ways to avoid portion distortion Personalise portions: “There’s a lack of understanding that not everyone needs the same portion,” says Thornton-Wood. For example, if you’re plating up food for a family, everyone’s portion sizes should be tailored to the individual. Use measuring spoons and scoops: “Carbohydrates such as rice and pasta are often too large. But weighing things out is time consuming,” says Thornton-Wood. “One solution is to get a scoop, which are easily available in shops or often given away by organisations trying to prevent food waste. You could even make your own measure by adding markings to a plastic cup. “Measuring oil with a spoon is useful as portions are often over generous.” Check the recommended portion size: How often do you check how many people that carton of soup is recommended to serve? Or how much cereal is considered a ‘portion’? Traffic light nutritional information on the package is shown per serving size, which may be smaller than you think. If the serving size is half a packet, but the reality is that you are going to eat (or drink) the full contents, the doubled calories, fat, salt and sugar might be more than you need. “I think the traffic light system is a useful guide if you use it to try to limit your intake of foods that are in the red zone and aim for mainly green but with some amber,” says Thornton-Wood. “However, I do think manufacturers using more realistic portion sizes (or legislation around this) would be useful. Breakfast cereal portions are based on weight, yet the visual effect is often very small. I don't know anyone that keeps to the portion size. Realistic sizing is needed.” “I think it can be confusing for consumers when nutritional information is given per ‘typical portion’ because many consumers, do not eat a typical portion,” adds Stubbs. “I think it’s much more informative to tell people what is in the food they are going to eat and also what is in the food per hundred grams so that we have a standard comparison with other foods.” Getting the balance right Eating well isn’t just about how much food you put on your plate, though. The type of food can make a big difference to whether you feel satisfied after eating or not. “Foods that are high in protein or fibre tend to keep you fuller for longer,” says Thornton-Wood. “Also, foods containing a lot of water. A good example is a soup with pulses and vegetables - this provides protein (pulses), fibre (vegetables, pulses) and water (stock). “Although fat is an energy-dense food and has the highest kcal/kg of all the macronutrients (protein, carbohydrates, fat) it does increase satiety and therefore reduces appetite. Adding a little fat to meals in the form of unsaturated fats such as olive or rapeseed oil, avocado, oily fish (salmon, trout, sardines) and nuts and seeds is useful.” Avoiding an excess of ultra-processed foods is also important says Stubbs. “Some highly-processed foods have little in the way of nutrients but are dense in energy – with fats, sugars and/or salt and additives, some of which may stimulate energy intake and make you want to eat more.” However, this doesn’t mean you should completely cut out your favourite ‘treats’ says Stubbs. “Food is a source of pleasure, comfort and reward and we shouldn’t completely deny ourselves of them. But if we focus on 80% healthy, lower energy-dense (larger portion) nutritious foods we still have room for 20% of our diet, as foods that add pleasure and can be more energy dense, without overconsuming them.” But, say both experts, don’t become too hung up on portion size. “It’s all about balance,” finishes Thornton-Wood. “We have issues in the UK with overeating and the impact that has on our waistline, and we also have people living with an eating disorder. “People with eating disorders such as anorexia nervosa are often very rigid in their thinking about portion sizes and part of treatment often works with the fear that they associate with portion sizes, particularly when they are not considered well enough to serve themselves.” So, it’s more important to make sure you’re having nutritious meals and snacks which contribute to good health. “Aim for a variety of foods and colours,” ends Thornton-Wood. If you have been affected by disordered eating help and support is available. Originally published March 2024	{ "data_info": { "lang": "en-GB", "url": "https://www.bbc.co.uk/food/articles/portion_size", "type": "HowTo", "processing_date": "2025-09-05T00:00:00", "delivery_version": "v1.0", "title": "What’s the right portion size for you?", "content": "Portion size is important, but so is eating a healthy varied diet. We ask the experts how much food we should be putting on our plates, and how to get the balance right… https://ichef.bbci.co.uk/images/ic/480xn/p0hkf6hj.jpg Please note: The following article contains content on reducing portion sizes which may be triggering. When it comes to putting food on our plates, it seems the average portion size in the UK has grown over the years. Most people have a rough idea of what an appropriate portion size is for them, but this is highly influenced by other factors, including the portions that they're offered. People's tendency to eat more when portion sizes increase has been defined as a “portion size effect,” and has been the focus of many scientific studies. “A major concern about people eating larger portion sizes than they need is they can develop learned patterns of eating behaviours that are unhealthy. Particularly if those portions relate to foods that are regarded as unhealthy,” explains Dr. James Stubbs, professor of appetite and energy balance, University of Leeds. The reasons for this portion size effect aren't well understood. People might encounter bigger portion sizes because of \"super-sized\" marketing promotions, a reliance on pre-packaged food, restaurants offering larger value-for-money meals, generous written recipes or even bigger plates. “The average size of a dinner plate has increased from 22cm in the 1970's to now being 28cm - which inevitably means portion sizes have increased. Also, restaurants almost always serve portions larger than they should be and people then find it confusing not to replicate this at home,” says dietitian and BDA spokesperson, Clare Thornton-Wood. What is a ‘normal’ portion of food? Spoiler! There is no ‘normal’. The size of a portion depends on several factors, including: AgeGenderHeight and/or weightActivity levels Age Gender Height and/or weight Activity levels “It also depends overall on what you eat over the period of a day and how often you are eating the portions,” explains Thornton-Wood. “However, a simple and visual way of understanding portion size is to use your hands:” Meat – the size of your palmPoultry/fish - the size of your handVegetables – a cupped handfulCarbohydrates (potato, rice, pasta etc) – a handfulFruit – a handful Meat – the size of your palm Poultry/fish - the size of your hand Vegetables – a cupped handful Carbohydrates (potato, rice, pasta etc) – a handful Fruit – a handful The BDA has a comprehensive portion size guide that breaks down the main food groups and gives a description of what each suggested portion size looks like. Stubbs explains: “Recommended portion sizes for healthy adults are generally based on a daily calorie need of 2,000 kcal per day for women and 2,500kcal per day for men. “People vary a lot and so average values can sometimes be misleading as everyone is different and has different needs. However, there is a concern that if people consume larger portion sizes [than required] this will lead to energy intakes which are more than a person’s energy requirements.” Easy ways to avoid portion distortion Personalise portions: “There’s a lack of understanding that not everyone needs the same portion,” says Thornton-Wood. For example, if you’re plating up food for a family, everyone’s portion sizes should be tailored to the individual. Use measuring spoons and scoops: “Carbohydrates such as rice and pasta are often too large. But weighing things out is time consuming,” says Thornton-Wood. “One solution is to get a scoop, which are easily available in shops or often given away by organisations trying to prevent food waste. You could even make your own measure by adding markings to a plastic cup. “Measuring oil with a spoon is useful as portions are often over generous.” Check the recommended portion size: How often do you check how many people that carton of soup is recommended to serve? Or how much cereal is considered a ‘portion’? Traffic light nutritional information on the package is shown per serving size, which may be smaller than you think. If the serving size is half a packet, but the reality is that you are going to eat (or drink) the full contents, the doubled calories, fat, salt and sugar might be more than you need. “I think the traffic light system is a useful guide if you use it to try to limit your intake of foods that are in the red zone and aim for mainly green but with some amber,” says Thornton-Wood. “However, I do think manufacturers using more realistic portion sizes (or legislation around this) would be useful. Breakfast cereal portions are based on weight, yet the visual effect is often very small. I don't know anyone that keeps to the portion size. Realistic sizing is needed.” “I think it can be confusing for consumers when nutritional information is given per ‘typical portion’ because many consumers, do not eat a typical portion,” adds Stubbs. “I think it’s much more informative to tell people what is in the food they are going to eat and also what is in the food per hundred grams so that we have a standard comparison with other foods.” Getting the balance right Eating well isn’t just about how much food you put on your plate, though. The type of food can make a big difference to whether you feel satisfied after eating or not. “Foods that are high in protein or fibre tend to keep you fuller for longer,” says Thornton-Wood. “Also, foods containing a lot of water. A good example is a soup with pulses and vegetables - this provides protein (pulses), fibre (vegetables, pulses) and water (stock). “Although fat is an energy-dense food and has the highest kcal/kg of all the macronutrients (protein, carbohydrates, fat) it does increase satiety and therefore reduces appetite. Adding a little fat to meals in the form of unsaturated fats such as olive or rapeseed oil, avocado, oily fish (salmon, trout, sardines) and nuts and seeds is useful.” Avoiding an excess of ultra-processed foods is also important says Stubbs. “Some highly-processed foods have little in the way of nutrients but are dense in energy – with fats, sugars and/or salt and additives, some of which may stimulate energy intake and make you want to eat more.” However, this doesn’t mean you should completely cut out your favourite ‘treats’ says Stubbs. “Food is a source of pleasure, comfort and reward and we shouldn’t completely deny ourselves of them. But if we focus on 80% healthy, lower energy-dense (larger portion) nutritious foods we still have room for 20% of our diet, as foods that add pleasure and can be more energy dense, without overconsuming them.” But, say both experts, don’t become too hung up on portion size. “It’s all about balance,” finishes Thornton-Wood. “We have issues in the UK with overeating and the impact that has on our waistline, and we also have people living with an eating disorder. “People with eating disorders such as anorexia nervosa are often very rigid in their thinking about portion sizes and part of treatment often works with the fear that they associate with portion sizes, particularly when they are not considered well enough to serve themselves.” So, it’s more important to make sure you’re having nutritious meals and snacks which contribute to good health. “Aim for a variety of foods and colours,” ends Thornton-Wood. If you have been affected by disordered eating help and support is available. Originally published March 2024" }, "content_info": { "domain": "Food & Cooking", "subdomain": "Recipes" } }
{ "$oid": "68bace63eb3bdbfd0cc00201" }	3476e9cd8b6613a0bf7188f2da6118e2dc4ca301c9c5b4aca84d8a43ceb8ecc5	Race Across the World: Eat the route! Take your tastebuds on an Asian adventure inspired by the route of the most recent series https://ichef.bbci.co.uk/images/ic/480xn/p0ldzhq7.jpg Elizabeth and Letitia are rewarded for their hard work with a comforting home-cooked meal The newest series of Race Across the World is underway on BBC One (catch it on Wednesdays at 9pm, or anytime on iPlayer). This beloved cross-continent dash is really heating up with the finish line – and that £20,000 cash prize – in sight. The determined duos have been making their way across Asia, snaking through China, Nepal and India. It almost sounds like a dream foodie holiday, until you’re hit with the reality of the small budget they’re given: £1,000 per person for travel, food, accommodation and everything else they need to fork out for along the way. The rest of the time? They’ve been living off whatever they can spare the change for. It’s no surprise, then, that instant noodles have been a solid fixture. Sure, the contestants might have to forego the region’s best eats, but there’s nothing to stop us taking you on a delicious journey through the RATW route. We’ll reveal the local specialities of each region and show you how to explore this part of the world through food. China The starting line: Beijing “Dumplings, noodles and steamed buns are staples here,” explains food writer Angela Hui, author of Takeaway: Stories from a Childhood Behind the Counter. “This is warming comfort food as it gets quite cold. The flavours aren’t overly spicy, but there’s lots of soy sauce, vinegar, garlic and spring onions involved.” Place your order: “Some dishes have this grand, banquet-y feel to them, but they’re part of everyday eating now. Peking duck is the obvious one. Crispy skin, thin pancakes and sweet bean sauce. “Then there’s zhajiangmian, a kind of Beijing-style spaghetti with a thick fermented bean paste and lamb hotpot, which shows the Mongol influence.” Checkpoint 1: Jiangxi Province You’d be forgiven for not having heard much about this region’s food, but, as Hui says, “it deserves way more attention. “The spice isn’t like the numbing heat you get in Sichuan. Instead, it’s straight chilli heat – fresh, dried or pickled – and they use it generously.” In fact, Huangling, which the contestants have to travel to for the checkpoint, is famous for its rooftop displays of chillies, laid out to dry in the sun. “The local cooking style is called Gan cuisine and it’s all about intense flavours, lots of oil and salty, savoury hits.” Place your order: “One of the most well-known dishes is stir-fried cured pork with dried bamboo shoots. The pork is smoky and salty, the bamboo shoots are chewy and earthy and the whole thing is cooked in chilli oil until it’s properly punchy.” Checkpoint 2: Hainan Island “The island vibe really comes through in the food here,” says Hui. “It’s lighter, fresher and all about clean flavours because it’s tropical and surrounded by sea. There’s loads of seafood, coconut and tropical fruit in the cooking.” Place your order: “The most famous dish is Hainanese chicken rice. It actually became more well-known abroad, especially in Singapore and Malaysia, but it started in Hainan. It’s poached chicken served with rice that’s cooked in chicken fat and broth, along with a dipping sauce made with ginger, garlic and chilli. “It looks simple, but it’s all in the detail: the texture of the chicken, the fragrance of the rice and the balance of the sauce. “There’s also lots of congee, tropical-style stir-fries and soups that feel light but still comforting.” RATW contestants Brian and Melvyn are in for a treat with a home-cooked meal – catch up on BBC iPlayer Checkpoint 3: Yunnan Province “Yunnan food is earthy and full of character. It’s a mash-up of Chinese and Southeast Asian flavours, thanks to the province’s location near Vietnam, Laos and Myanmar,” explains Hui. “You get lots of herbs and mushrooms, and there’s a real love for sour and spicy tastes. The food isn’t just one style, because the region is so diverse. “You also see a lot of cured ham, goat’s cheese and chilli-pickled vegetables. The food has a sour edge, often from pickles or citrus and there’s always a fresh punch from herbs like mint, coriander and lemongrass.” “Mushrooms are a huge thing in Yunnan. There are so many wild varieties that get used in everything from stir-fries to soups. When mushroom season hits, it’s a big deal.” Place your order: “One of the standout dishes is guoqiao mixian or ‘crossing-the-bridge’ noodles. It’s a big bowl of hot broth and you add raw meat, vegetables and rice noodles.” Nepal Reset: Kathmandu “Nepali cuisine is warm, bold and full of heart,” explains Niti Karki, chef and owner of Manchester café, Momo Shop. “From India, we’ve embraced rich spices and lentils, from China, techniques like stir-frying and noodle dishes. And, from Tibet, we’ve inherited dishes like momo, a beloved dumpling that started as a Tibetan dish but has become a staple in Nepali food culture. “Nepali people love spicy food – not just heat, but layered, flavourful spice like garlic, ginger, cumin, chilli, turmeric and timir (Nepali Sichuan pepper) are essentials in most of our family kitchens.” Place your order: If you find yourself in a Nepalese restaurant, you’ve got to go momo – meat or vegetable dumplings that come steamed or fried. “Buffalo, chicken and veg are the usual fillings,” says Karki. India Checkpoint 4: Uttar Pradesh If the Race Across the World teams were going to take the time to make some dishes from state capital Lucknow, they’d absolutely come in last. Rohit Ghai, chef of London’s Kutir restaurant, explains: “The food is heavily influenced by Mughlai and Awadhi cuisine and with Awadhi food, most of the recipes are lengthy and time consuming. But it’s worth every minute. The dishes taste so good and the flavours are outstanding. “Dal, roti, subzi (stir-fried vegetables) and rice are essential daily foods for the locals. Pooris and kachoris (both deep-fried snacks) are special occasion treats too.” Place your order: “Dum biryani, kebabs and kulcha nihari are really great choices,” says Ghai. “Associated with royal cuisines, the meat stew called kulcha nihari is worth seeking out. It takes five hours to prepare though, so it’s often saved for special occasions.” Checkpoint 5: Himachal Pradesh The contestants will need comfort by this leg of the race, but will they have time to get it from Himachal Pradesh cuisine? Chef Jolly from London’s The Great Indian gastro pub explains: “It’s a cuisine built around hearty, nourishing dishes that bring warmth and comfort, using locally sourced ingredients like lentils, yoghurt, river fish and seasonal vegetables. “What makes Himachali food truly special is its simplicity combined with layers of subtle, aromatic spices – not overwhelming, but deeply satisfying.” Place your order: Jolly recommends “Chha gosht, a beautiful lamb curry from Chamba made with yoghurt and roasted gram flour. The richness of the mutton, the tang of the yoghurt and the earthy warmth of the spices make it unforgettable.” Checkpoint 6: Gujarat India Can’t take the heat of some spicy Indian dishes? Gujarat food could be right up your street. “Some Indian cuisines lean heavily on heat or richness, but Gujarati food is lighter and milder,” says Mehak Kansal of Bindas Eatery and author of the cookbook Bindas. “It’s primarily vegetarian focused, with meat, fish or eggs rarely consumed, plus the dishes are deeply seasonal. A perfect example would be a plate of chana daal, steamed basmati rice, fried papad, lime pickle and yoghurt.” It’s worth noting it’s unlikely you’ll find garlic or onion on the menu – that’s due to the influence of Jain and Vaishnav traditions, says Kansal. Instead, “jaggery or sugar, chillies, lemon, curd, yoghurt and tamarind are core ingredients.” Place your order: “Steamed dhokla. This savoury cake’s made primarily from a fermented batter of gram flour (besan) or rice and lentils and is one of the most iconic snacks from Gujarati cuisine. Checkpoint 7: Goa, India So close, yet so far! The teams aren’t quite at the finish line but will make their way there via the state of Goa. If only they could take time to appreciate the food, which is “deeply influenced by its Konkani roots and over 450 years of Portuguese rule,” explains Jolly. “The food is vibrant and rich, featuring ingredients like seafood, coconut, rice and a variety of spices. The flavours are bold, with the tanginess of kokum and toddy vinegar being key characteristics.” Place your order: “Fish curry rice (kadi or ambotik) are staples in most Goan households,” he explains, but adds there are some Goan-influenced dishes that could surprise you. “We cook pork belly sliders because the Portuguese brought ingredients like pork and various cooking methods to Goa. “The rich, tender pork belly with its crispy texture is a perfect example of how these traditions have been adapted and celebrated in Goan cooking.” The finish line: Tamil Nadu All good things must come to an end – including this most mouthwatering trip. Here’s hoping the contestants get to try this region’s tangy, vibrant and varied food once the race is over. Chef Peter Joseph owner and head chef of London’s Kahani, says the cuisine here matches the region: “Colourful and diverse. “It ranges from the mildly tangy taste of sambar (a lentil curry) to the hot and spicy notes of rasam (soup). It’s all about rice, lentils and spices like tamarind, coriander, chilli peppers, cinnamon, curry leaves and cardamom, as well as coconut.” Place your order: “Dosa and idli are iconic dishes enjoyed across Tamil Nadu. People love them because they have a unique combination of textures – light, soft and crispy all at once. They’re made from fermented batter of rice and lentils.” Whether you’re planning a food-drenched trip abroad or just a takeaway, now you know what to order to get a taste of what the RATW contestants can only dream of. Watch Race Across the World on BBC One, Wednesdays at 9pm or catch up on BBC iPlayer Originally published May 2025 Want more? Visit BBC Food on Instagram, Facebook and Pinterest or watch the latest Food TV programmes on BBC iPlayer.	{ "data_info": { "lang": "en-GB", "url": "https://www.bbc.co.uk/food/articles/race_across_the_world_inspiration", "type": "HowTo", "processing_date": "2025-09-05T00:00:00", "delivery_version": "v1.0", "title": "Race Across the World: Eat the route!", "content": "Take your tastebuds on an Asian adventure inspired by the route of the most recent series https://ichef.bbci.co.uk/images/ic/480xn/p0ldzhq7.jpg Elizabeth and Letitia are rewarded for their hard work with a comforting home-cooked meal The newest series of Race Across the World is underway on BBC One (catch it on Wednesdays at 9pm, or anytime on iPlayer). This beloved cross-continent dash is really heating up with the finish line – and that £20,000 cash prize – in sight. The determined duos have been making their way across Asia, snaking through China, Nepal and India. It almost sounds like a dream foodie holiday, until you’re hit with the reality of the small budget they’re given: £1,000 per person for travel, food, accommodation and everything else they need to fork out for along the way. The rest of the time? They’ve been living off whatever they can spare the change for. It’s no surprise, then, that instant noodles have been a solid fixture. Sure, the contestants might have to forego the region’s best eats, but there’s nothing to stop us taking you on a delicious journey through the RATW route. We’ll reveal the local specialities of each region and show you how to explore this part of the world through food. China The starting line: Beijing “Dumplings, noodles and steamed buns are staples here,” explains food writer Angela Hui, author of Takeaway: Stories from a Childhood Behind the Counter. “This is warming comfort food as it gets quite cold. The flavours aren’t overly spicy, but there’s lots of soy sauce, vinegar, garlic and spring onions involved.” Place your order: “Some dishes have this grand, banquet-y feel to them, but they’re part of everyday eating now. Peking duck is the obvious one. Crispy skin, thin pancakes and sweet bean sauce. “Then there’s zhajiangmian, a kind of Beijing-style spaghetti with a thick fermented bean paste and lamb hotpot, which shows the Mongol influence.” Checkpoint 1: Jiangxi Province You’d be forgiven for not having heard much about this region’s food, but, as Hui says, “it deserves way more attention. “The spice isn’t like the numbing heat you get in Sichuan. Instead, it’s straight chilli heat – fresh, dried or pickled – and they use it generously.” In fact, Huangling, which the contestants have to travel to for the checkpoint, is famous for its rooftop displays of chillies, laid out to dry in the sun. “The local cooking style is called Gan cuisine and it’s all about intense flavours, lots of oil and salty, savoury hits.” Place your order: “One of the most well-known dishes is stir-fried cured pork with dried bamboo shoots. The pork is smoky and salty, the bamboo shoots are chewy and earthy and the whole thing is cooked in chilli oil until it’s properly punchy.” Checkpoint 2: Hainan Island “The island vibe really comes through in the food here,” says Hui. “It’s lighter, fresher and all about clean flavours because it’s tropical and surrounded by sea. There’s loads of seafood, coconut and tropical fruit in the cooking.” Place your order: “The most famous dish is Hainanese chicken rice. It actually became more well-known abroad, especially in Singapore and Malaysia, but it started in Hainan. It’s poached chicken served with rice that’s cooked in chicken fat and broth, along with a dipping sauce made with ginger, garlic and chilli. “It looks simple, but it’s all in the detail: the texture of the chicken, the fragrance of the rice and the balance of the sauce. “There’s also lots of congee, tropical-style stir-fries and soups that feel light but still comforting.” RATW contestants Brian and Melvyn are in for a treat with a home-cooked meal – catch up on BBC iPlayer Checkpoint 3: Yunnan Province “Yunnan food is earthy and full of character. It’s a mash-up of Chinese and Southeast Asian flavours, thanks to the province’s location near Vietnam, Laos and Myanmar,” explains Hui. “You get lots of herbs and mushrooms, and there’s a real love for sour and spicy tastes. The food isn’t just one style, because the region is so diverse. “You also see a lot of cured ham, goat’s cheese and chilli-pickled vegetables. The food has a sour edge, often from pickles or citrus and there’s always a fresh punch from herbs like mint, coriander and lemongrass.” “Mushrooms are a huge thing in Yunnan. There are so many wild varieties that get used in everything from stir-fries to soups. When mushroom season hits, it’s a big deal.” Place your order: “One of the standout dishes is guoqiao mixian or ‘crossing-the-bridge’ noodles. It’s a big bowl of hot broth and you add raw meat, vegetables and rice noodles.” Nepal Reset: Kathmandu “Nepali cuisine is warm, bold and full of heart,” explains Niti Karki, chef and owner of Manchester café, Momo Shop. “From India, we’ve embraced rich spices and lentils, from China, techniques like stir-frying and noodle dishes. And, from Tibet, we’ve inherited dishes like momo, a beloved dumpling that started as a Tibetan dish but has become a staple in Nepali food culture. “Nepali people love spicy food – not just heat, but layered, flavourful spice like garlic, ginger, cumin, chilli, turmeric and timir (Nepali Sichuan pepper) are essentials in most of our family kitchens.” Place your order: If you find yourself in a Nepalese restaurant, you’ve got to go momo – meat or vegetable dumplings that come steamed or fried. “Buffalo, chicken and veg are the usual fillings,” says Karki. India Checkpoint 4: Uttar Pradesh If the Race Across the World teams were going to take the time to make some dishes from state capital Lucknow, they’d absolutely come in last. Rohit Ghai, chef of London’s Kutir restaurant, explains: “The food is heavily influenced by Mughlai and Awadhi cuisine and with Awadhi food, most of the recipes are lengthy and time consuming. But it’s worth every minute. The dishes taste so good and the flavours are outstanding. “Dal, roti, subzi (stir-fried vegetables) and rice are essential daily foods for the locals. Pooris and kachoris (both deep-fried snacks) are special occasion treats too.” Place your order: “Dum biryani, kebabs and kulcha nihari are really great choices,” says Ghai. “Associated with royal cuisines, the meat stew called kulcha nihari is worth seeking out. It takes five hours to prepare though, so it’s often saved for special occasions.” Checkpoint 5: Himachal Pradesh The contestants will need comfort by this leg of the race, but will they have time to get it from Himachal Pradesh cuisine? Chef Jolly from London’s The Great Indian gastro pub explains: “It’s a cuisine built around hearty, nourishing dishes that bring warmth and comfort, using locally sourced ingredients like lentils, yoghurt, river fish and seasonal vegetables. “What makes Himachali food truly special is its simplicity combined with layers of subtle, aromatic spices – not overwhelming, but deeply satisfying.” Place your order: Jolly recommends “Chha gosht, a beautiful lamb curry from Chamba made with yoghurt and roasted gram flour. The richness of the mutton, the tang of the yoghurt and the earthy warmth of the spices make it unforgettable.” Checkpoint 6: Gujarat India Can’t take the heat of some spicy Indian dishes? Gujarat food could be right up your street. “Some Indian cuisines lean heavily on heat or richness, but Gujarati food is lighter and milder,” says Mehak Kansal of Bindas Eatery and author of the cookbook Bindas. “It’s primarily vegetarian focused, with meat, fish or eggs rarely consumed, plus the dishes are deeply seasonal. A perfect example would be a plate of chana daal, steamed basmati rice, fried papad, lime pickle and yoghurt.” It’s worth noting it’s unlikely you’ll find garlic or onion on the menu – that’s due to the influence of Jain and Vaishnav traditions, says Kansal. Instead, “jaggery or sugar, chillies, lemon, curd, yoghurt and tamarind are core ingredients.” Place your order: “Steamed dhokla. This savoury cake’s made primarily from a fermented batter of gram flour (besan) or rice and lentils and is one of the most iconic snacks from Gujarati cuisine. Checkpoint 7: Goa, India So close, yet so far! The teams aren’t quite at the finish line but will make their way there via the state of Goa. If only they could take time to appreciate the food, which is “deeply influenced by its Konkani roots and over 450 years of Portuguese rule,” explains Jolly. “The food is vibrant and rich, featuring ingredients like seafood, coconut, rice and a variety of spices. The flavours are bold, with the tanginess of kokum and toddy vinegar being key characteristics.” Place your order: “Fish curry rice (kadi or ambotik) are staples in most Goan households,” he explains, but adds there are some Goan-influenced dishes that could surprise you. “We cook pork belly sliders because the Portuguese brought ingredients like pork and various cooking methods to Goa. “The rich, tender pork belly with its crispy texture is a perfect example of how these traditions have been adapted and celebrated in Goan cooking.” The finish line: Tamil Nadu All good things must come to an end – including this most mouthwatering trip. Here’s hoping the contestants get to try this region’s tangy, vibrant and varied food once the race is over. Chef Peter Joseph owner and head chef of London’s Kahani, says the cuisine here matches the region: “Colourful and diverse. “It ranges from the mildly tangy taste of sambar (a lentil curry) to the hot and spicy notes of rasam (soup). It’s all about rice, lentils and spices like tamarind, coriander, chilli peppers, cinnamon, curry leaves and cardamom, as well as coconut.” Place your order: “Dosa and idli are iconic dishes enjoyed across Tamil Nadu. People love them because they have a unique combination of textures – light, soft and crispy all at once. They’re made from fermented batter of rice and lentils.” Whether you’re planning a food-drenched trip abroad or just a takeaway, now you know what to order to get a taste of what the RATW contestants can only dream of. Watch Race Across the World on BBC One, Wednesdays at 9pm or catch up on BBC iPlayer Originally published May 2025 Want more? Visit BBC Food on Instagram, Facebook and Pinterest or watch the latest Food TV programmes on BBC iPlayer." }, "content_info": { "domain": "Food & Cooking", "subdomain": "Recipes" } }
{ "$oid": "68bace63eb3bdbfd0cc00202" }	9873a65c426754b33ed4f4a38f75d16e3da2a31512726ebf0d947fa6d14b4637	Get summer-ready with cook-ahead and speedy recipes Is the warm weather inspiring you to dust off the barbecue and picnic blanket? Here's how you can enjoy the best summer season dishes… The great British BBQ We British love a barbecue. Who doesn't enjoy burgers, bangers and kebabs served with lots of sides and salads (and a healthy dollop of ketchup)? But if you're ready to step up your barbecue repertoire (and avoid a last-minute dash to the shops in the sunshine), it's time to prep ahead. Make and freeze burgers, then defrost them in the fridge 24 hours before the big cook out. For a last-minute treat, try these easy chicken burgers. Nearer the time, preload skewers like these easy chicken kebabs or healthy tandoori kebabs and stash them covered in your fridge before you plan to cook them. Have some delicious veggie barbecue ideas ready too. Picnics and days out Warm, sunny days see us flocking outside for some well-earned vitamin D. Avoid peckish walks and hangry cycle rides, or buying supermarket snacks at the seaside, by packing a picnic. Pastries are perfect picnic-ready packages and fun to make. Cornish pasties, or cheese and onion pasties are portable picnic favourites. And few people are sad to see a sausage roll in a hamper. Bread is a great portable food too, and Rick Stein's incredible picnic loaf or tear-and-share loaf is perfect for tucking into your basket. Focaccia is easy to make and fine for tearing into without a bread knife. If you're driving/ feeling more like a Downton-style spread/ have access to a picnic table, you can always impress with a Quiche Lorraine or a vegetarian picnic pie. Fruity last-minute and prep-ahead treats British summer fruit brightens up even the sunniest of days. If you're entertaining, a pavlova base will keep for a few days in an airtight container, then top it with piles of strawberries, raspberries or cherries and plenty of whipped cream. Fruit tarts work somewhat in the same way, with make-ahead pastry cases to fill and serve. Summer pudding is a great make-ahead dessert, packed a day in advance and stashed in the fridge. No one should be without a tub of homemade berry ice-cream in the freezer – or for a quick and easy treat, whip up a fruit fool or classic Eton mess. Exotic fruits conjure up far-flung sunny destinations, even when it's pouring with rain. So what if you're not jetting off to the Bahamas? Fruit that has travelled a long way to get here, such as mangoes and pineapples, is often picked before its prime, so it can be best to buy it a few days before you need it. Transform your passion fruit, bananas, mangoes, pineapples and limes into prep-ahead puds, such as mango sorbet, tropical Eton Mess or grilled pineapple. If your haul of fruit is soon to be past its best, chop it up and freeze it in bags so that you can make smoothies when the sun's shining. Minimal cooking, maximum taste Local seasonal veg tastes best when it's crisp, fresh and eaten al fresco, so there's good reason to get excited for the season's haul. There's a salad for every combination of vegetables, and plenty of flexible, make-ahead options like rice salads, summery slaws, even green salads. Like buses, courgettes seem to take ages to arrive and then suddenly they're everywhere. It won't be a hardship with Romy Gill's fantastic courgette pakoras, in an Italian-style courgette soup or gently fried with garlic as a courgette pasta sauce. For a sweet treat, grate them into an almost-healthy courgette cake. For nights when it's too hot to cook for longer than ten minutes, pasta is the obvious answer. Add seasonal aubergines in this pasta alla Norma, fresh tomatoes and herbs in a Greek pasta salad, or creamy smoked salmon pasta with rocket and courgette (again). If you're up for batch-cooking, a double quantity of these beetroot burgers are ideal for stashing in the freezer ready to cook, as is a batch of beef taco filling or spicy bean stew. Grill peppers for romesco sauce or make a stock of roasted tomato sauce while veg is at its peak. Summer cocktails and mocktails From summer cocktail classics like mojitos and margaritas to easy jugs of sangria and Pimm's summer drinks can make or break a BBQ, garden party or picnic. Keep the kids happy with watermelon coolers, strawberry lemonade and classic elderflower cordial. Keep everything feeling fresh and fragrant with fruit and herbs! The best way to get prepped for summer cocktails is by slicing up limes, lemons and oranges to freeze and add to drinks when needed. Blueberries, raspberries, grapes and pineapples also make fantastic edible alternatives to ice cubes.	{ "data_info": { "lang": "en-GB", "url": "https://www.bbc.co.uk/food/articles/summer_recipes", "type": "HowTo", "processing_date": "2025-09-05T00:00:00", "delivery_version": "v1.0", "title": "Get summer-ready with cook-ahead and speedy recipes", "content": "Is the warm weather inspiring you to dust off the barbecue and picnic blanket? Here's how you can enjoy the best summer season dishes… The great British BBQ We British love a barbecue. Who doesn't enjoy burgers, bangers and kebabs served with lots of sides and salads (and a healthy dollop of ketchup)? But if you're ready to step up your barbecue repertoire (and avoid a last-minute dash to the shops in the sunshine), it's time to prep ahead. Make and freeze burgers, then defrost them in the fridge 24 hours before the big cook out. For a last-minute treat, try these easy chicken burgers. Nearer the time, preload skewers like these easy chicken kebabs or healthy tandoori kebabs and stash them covered in your fridge before you plan to cook them. Have some delicious veggie barbecue ideas ready too. Picnics and days out Warm, sunny days see us flocking outside for some well-earned vitamin D. Avoid peckish walks and hangry cycle rides, or buying supermarket snacks at the seaside, by packing a picnic. Pastries are perfect picnic-ready packages and fun to make. Cornish pasties, or cheese and onion pasties are portable picnic favourites. And few people are sad to see a sausage roll in a hamper. Bread is a great portable food too, and Rick Stein's incredible picnic loaf or tear-and-share loaf is perfect for tucking into your basket. Focaccia is easy to make and fine for tearing into without a bread knife. If you're driving/ feeling more like a Downton-style spread/ have access to a picnic table, you can always impress with a Quiche Lorraine or a vegetarian picnic pie. Fruity last-minute and prep-ahead treats British summer fruit brightens up even the sunniest of days. If you're entertaining, a pavlova base will keep for a few days in an airtight container, then top it with piles of strawberries, raspberries or cherries and plenty of whipped cream. Fruit tarts work somewhat in the same way, with make-ahead pastry cases to fill and serve. Summer pudding is a great make-ahead dessert, packed a day in advance and stashed in the fridge. No one should be without a tub of homemade berry ice-cream in the freezer – or for a quick and easy treat, whip up a fruit fool or classic Eton mess. Exotic fruits conjure up far-flung sunny destinations, even when it's pouring with rain. So what if you're not jetting off to the Bahamas? Fruit that has travelled a long way to get here, such as mangoes and pineapples, is often picked before its prime, so it can be best to buy it a few days before you need it. Transform your passion fruit, bananas, mangoes, pineapples and limes into prep-ahead puds, such as mango sorbet, tropical Eton Mess or grilled pineapple. If your haul of fruit is soon to be past its best, chop it up and freeze it in bags so that you can make smoothies when the sun's shining. Minimal cooking, maximum taste Local seasonal veg tastes best when it's crisp, fresh and eaten al fresco, so there's good reason to get excited for the season's haul. There's a salad for every combination of vegetables, and plenty of flexible, make-ahead options like rice salads, summery slaws, even green salads. Like buses, courgettes seem to take ages to arrive and then suddenly they're everywhere. It won't be a hardship with Romy Gill's fantastic courgette pakoras, in an Italian-style courgette soup or gently fried with garlic as a courgette pasta sauce. For a sweet treat, grate them into an almost-healthy courgette cake. For nights when it's too hot to cook for longer than ten minutes, pasta is the obvious answer. Add seasonal aubergines in this pasta alla Norma, fresh tomatoes and herbs in a Greek pasta salad, or creamy smoked salmon pasta with rocket and courgette (again). If you're up for batch-cooking, a double quantity of these beetroot burgers are ideal for stashing in the freezer ready to cook, as is a batch of beef taco filling or spicy bean stew. Grill peppers for romesco sauce or make a stock of roasted tomato sauce while veg is at its peak. Summer cocktails and mocktails From summer cocktail classics like mojitos and margaritas to easy jugs of sangria and Pimm's summer drinks can make or break a BBQ, garden party or picnic. Keep the kids happy with watermelon coolers, strawberry lemonade and classic elderflower cordial. Keep everything feeling fresh and fragrant with fruit and herbs! The best way to get prepped for summer cocktails is by slicing up limes, lemons and oranges to freeze and add to drinks when needed. Blueberries, raspberries, grapes and pineapples also make fantastic edible alternatives to ice cubes." }, "content_info": { "domain": "Food & Cooking", "subdomain": "Recipes" } }
{ "$oid": "68bace64eb3bdbfd0cc00203" }	56f9cb736a026539c1bba7578cc218a99b895a632cee59e7b513d078d1ef8afb	Expert sandwich tips that will change your lunches for ever Make every day a great day with a good sandwich. Professionals from sandwich shops around the country share their tips so you can win at lunch, whether it’s eaten at home or packed for work. https://ichef.bbci.co.uk/images/ic/480xn/p0g4tbmn.jpg Is this coronation fried chicken sandwich your idea of an epic lunch? When hunger strikes at lunch time, do you find yourself staring at your fridge, bored by the prospect of another cheese sandwich? Or perhaps you visit a café or shop, willing yourself to feel inspired by an unappetising and expensive meal deal. Don’t settle for average. Here’s how to make the sandwich you deserve, according to the pros. Don’t hold back on sauce The sandwich team, Sandwich Sandwich, Bristol “Making the perfect sandwich is all about fillings and layering. Sauce first is always key; whether you are a pickle, mayo or chutney lover, starting with the sauce holds your sandwich together perfectly. You can fit almost anything into a sandwich as long as you layer and don’t cram.” Get the look: Blinged up mayo is a great sauce for lots of sandwich fillings, from ham or chicken to eggs or roasted vegetables. Our coronation fried chicken sandwich is built on a foundation of chilli mayonnaise, which is slathered over the bread generously before the other fillings are layered up. Binged up mayo is easy to whip up, and you don’t have to make it from scratch – just mix your chosen flavour with regular mayo. Try mustard, sriracha, crushed garlic or lime. Keep it crisp and filled up to the crusts Lorraine Duthie, owner, Lettuce Eat Healthy, Aberdeenshire “Salt tomato and cucumber slices and sit them on a piece of kitchen paper for about five minutes. This allows the excess moisture to seep out, intensifying the flavour, and should prevent the slices from sliding out of your sandwich. Adding lettuce? Always wash and dry it with a paper towel, as this prevents it from making your bread or roll soggy. “Also, if you’re using grated cheese, put the cheese on after the condiment, as it sticks the cheese to the bread and saves it from dropping out of your sandwich when you eat it. “Finally, since most meat slices tend to be round, and most bread is square, cut each circle of meat into quarters and place the straight side of the meat facing outwards when putting it onto the bread. This way you end up with a neat finish and no bare corners without filling in them.” Get the look: To add crispness to your sandwich, get ahead by making or buying pickle such as pickled cucumber or kimchi. A tidy square of focaccia demands neat and square edges. Choose your bread wisely Stephen Hallam, managing director, Dickinson & Morris, Melton Mowbray “Our top tip is to remember the bread is half of the sandwich, so always use freshly baked, high-quality bread. There are lots of exciting and really flavoursome types of bread available.” Think about texture Sally White, formally owner of Salcooks, Birmingham “For me, a sandwich doesn’t have to contain meat or cheese. It just needs something saucy (hummus, chutney, pesto, tahini, garlic butter, ricotta, fruit ‘cheese’, tofu ‘mayo’, sweet chilli sauce – never actual mayo, unless it’s a homemade herby garlicky one, maybe), and something crunchy (crisp lettuce, toasted nuts or seeds, pickles, crisps).” Get the look: The sabich is a fantastic vegetarian sandwich with plenty of sauce and texture. Smoky aubergines, creamy hard-boiled eggs, nutty tahini, crunchy pickled cabbage and cool cucumber. All other egg sandwiches pale in comparison. Be open to experimentation Matt Saunders, manager, Wally’s Deli, Cardiff “Making a sandwich is all about trial and error, seeing which flavours work together and which chutneys, freshly cooked breads and fresh vegetables complement each other perfectly. Then finally comes putting it together – we build the sandwiches up and make them like a work of art, they must look as amazing as they taste.” Get the look: Frozen prawns are a great standby for making a beautiful open posh prawn sandwich. Liberally scatter with rocket for a messy, just-got-out-of-bed sarnie. Take your favourite sandwich a bit further Dominique Ansel, owner and executive chef, Dominique Ansel Bakery “There’s no better sandwich than a croque monsieur. It’s a classic French ham and cheese sandwich and something I made when growing up, with sliced Black Forest ham, plenty of Gruyère cheese, a simple béchamel and sourdough bread. The trick with my recipe is that we soak the bread in a savoury custard first, so the sandwich stays nice and moist as it toasts up in the oven, while the cheese gets bubbly and melts and the edges crisp up. It’s something my first chef taught me how to do, and I’ve been making croque monsieurs this way for more than 20 years.” Get the look: The croque monsieur is not just a sandwich, it’s a highlight of the day. If you’re not ready for soaking the bread in custard, try changing up the cheeses or adding a fried egg for a croque madame. Plan ahead for epic sandwiches Bin Li, owner, Murger Han, London “Our signature ‘murger’, or roujiamo, originates from the Shaanxi Province about 2,500 years ago and is widely acknowledged to be the first historical evidence of a sandwich. “Consider the components carefully, both separately and how they work together. We use flatbread, which has a crispy exterior stable enough to hold and support a warm filling with some moisture. We could never use a light and airy bread as the sandwich would fall apart. We use pork belly for the filling, as it can be stewed for 12 hours in a soup containing over 20 spices and seasonings; thin layers of tasty loin would not absorb the flavour. “Think about the balance of texture, moisture, spice, taste and hand-feel; if you get all these right, no matter what your elements, you will achieve the perfect sandwich.” Get the look: Using leftovers in a sandwich has been done for as long as the ‘murgur’ has been around. You might try cooking Cuban slow-roast pork to make the Cuban sandwich. Fill a soft roll with mild mustard, ham, cheese, pickles and warm, shredded roast pork. Brush the outside of the sandwich with melted butter and fry it in a pan, pressed down with a weighted baking tray. Flip and fry the other side. You’ll never forget it. Take a classic cheese toastie to the next level Dan Place, director, Northern Soul Grilled Cheese, Manchester “We use a tight sourdough mix for our bread, so we reduce the number of larger holes typically found in sourdough. This means we keep all that molten cheese inside the two slices as we grill. And the fat from the butter on the outside is producing that golden colour. “Our shop’s signature is our Soul grilled cheese with nine-hour barbecued pulled pork and mac and cheese in the sandwich. Yes, this is a thing. It’s delicious and can be made at home, no problem. Obviously finish with a juicy dill pickle to cut through all that cheese. “Finally, our top tip for making sandwiches at home? Have a natural wooden butter knife, so tearing bread when spreading butter becomes a thing of the past.” Get the look: A cheese toastie gives you options to add chutney, ham, pickles, herbs and even a bit of yoghurt for tanginess. And don’t let us stop you from adding pulled pork!	{ "data_info": { "lang": "en-GB", "url": "https://www.bbc.co.uk/food/articles/amazing_sandwiches", "type": "HowTo", "processing_date": "2025-09-05T00:00:00", "delivery_version": "v1.0", "title": "Expert sandwich tips that will change your lunches for ever", "content": "Make every day a great day with a good sandwich. Professionals from sandwich shops around the country share their tips so you can win at lunch, whether it’s eaten at home or packed for work. https://ichef.bbci.co.uk/images/ic/480xn/p0g4tbmn.jpg Is this coronation fried chicken sandwich your idea of an epic lunch? When hunger strikes at lunch time, do you find yourself staring at your fridge, bored by the prospect of another cheese sandwich? Or perhaps you visit a café or shop, willing yourself to feel inspired by an unappetising and expensive meal deal. Don’t settle for average. Here’s how to make the sandwich you deserve, according to the pros. Don’t hold back on sauce The sandwich team, Sandwich Sandwich, Bristol “Making the perfect sandwich is all about fillings and layering. Sauce first is always key; whether you are a pickle, mayo or chutney lover, starting with the sauce holds your sandwich together perfectly. You can fit almost anything into a sandwich as long as you layer and don’t cram.” Get the look: Blinged up mayo is a great sauce for lots of sandwich fillings, from ham or chicken to eggs or roasted vegetables. Our coronation fried chicken sandwich is built on a foundation of chilli mayonnaise, which is slathered over the bread generously before the other fillings are layered up. Binged up mayo is easy to whip up, and you don’t have to make it from scratch – just mix your chosen flavour with regular mayo. Try mustard, sriracha, crushed garlic or lime. Keep it crisp and filled up to the crusts Lorraine Duthie, owner, Lettuce Eat Healthy, Aberdeenshire “Salt tomato and cucumber slices and sit them on a piece of kitchen paper for about five minutes. This allows the excess moisture to seep out, intensifying the flavour, and should prevent the slices from sliding out of your sandwich. Adding lettuce? Always wash and dry it with a paper towel, as this prevents it from making your bread or roll soggy. “Also, if you’re using grated cheese, put the cheese on after the condiment, as it sticks the cheese to the bread and saves it from dropping out of your sandwich when you eat it. “Finally, since most meat slices tend to be round, and most bread is square, cut each circle of meat into quarters and place the straight side of the meat facing outwards when putting it onto the bread. This way you end up with a neat finish and no bare corners without filling in them.” Get the look: To add crispness to your sandwich, get ahead by making or buying pickle such as pickled cucumber or kimchi. A tidy square of focaccia demands neat and square edges. Choose your bread wisely Stephen Hallam, managing director, Dickinson & Morris, Melton Mowbray “Our top tip is to remember the bread is half of the sandwich, so always use freshly baked, high-quality bread. There are lots of exciting and really flavoursome types of bread available.” Think about texture Sally White, formally owner of Salcooks, Birmingham “For me, a sandwich doesn’t have to contain meat or cheese. It just needs something saucy (hummus, chutney, pesto, tahini, garlic butter, ricotta, fruit ‘cheese’, tofu ‘mayo’, sweet chilli sauce – never actual mayo, unless it’s a homemade herby garlicky one, maybe), and something crunchy (crisp lettuce, toasted nuts or seeds, pickles, crisps).” Get the look: The sabich is a fantastic vegetarian sandwich with plenty of sauce and texture. Smoky aubergines, creamy hard-boiled eggs, nutty tahini, crunchy pickled cabbage and cool cucumber. All other egg sandwiches pale in comparison. Be open to experimentation Matt Saunders, manager, Wally’s Deli, Cardiff “Making a sandwich is all about trial and error, seeing which flavours work together and which chutneys, freshly cooked breads and fresh vegetables complement each other perfectly. Then finally comes putting it together – we build the sandwiches up and make them like a work of art, they must look as amazing as they taste.” Get the look: Frozen prawns are a great standby for making a beautiful open posh prawn sandwich. Liberally scatter with rocket for a messy, just-got-out-of-bed sarnie. Take your favourite sandwich a bit further Dominique Ansel, owner and executive chef, Dominique Ansel Bakery “There’s no better sandwich than a croque monsieur. It’s a classic French ham and cheese sandwich and something I made when growing up, with sliced Black Forest ham, plenty of Gruyère cheese, a simple béchamel and sourdough bread. The trick with my recipe is that we soak the bread in a savoury custard first, so the sandwich stays nice and moist as it toasts up in the oven, while the cheese gets bubbly and melts and the edges crisp up. It’s something my first chef taught me how to do, and I’ve been making croque monsieurs this way for more than 20 years.” Get the look: The croque monsieur is not just a sandwich, it’s a highlight of the day. If you’re not ready for soaking the bread in custard, try changing up the cheeses or adding a fried egg for a croque madame. Plan ahead for epic sandwiches Bin Li, owner, Murger Han, London “Our signature ‘murger’, or roujiamo, originates from the Shaanxi Province about 2,500 years ago and is widely acknowledged to be the first historical evidence of a sandwich. “Consider the components carefully, both separately and how they work together. We use flatbread, which has a crispy exterior stable enough to hold and support a warm filling with some moisture. We could never use a light and airy bread as the sandwich would fall apart. We use pork belly for the filling, as it can be stewed for 12 hours in a soup containing over 20 spices and seasonings; thin layers of tasty loin would not absorb the flavour. “Think about the balance of texture, moisture, spice, taste and hand-feel; if you get all these right, no matter what your elements, you will achieve the perfect sandwich.” Get the look: Using leftovers in a sandwich has been done for as long as the ‘murgur’ has been around. You might try cooking Cuban slow-roast pork to make the Cuban sandwich. Fill a soft roll with mild mustard, ham, cheese, pickles and warm, shredded roast pork. Brush the outside of the sandwich with melted butter and fry it in a pan, pressed down with a weighted baking tray. Flip and fry the other side. You’ll never forget it. Take a classic cheese toastie to the next level Dan Place, director, Northern Soul Grilled Cheese, Manchester “We use a tight sourdough mix for our bread, so we reduce the number of larger holes typically found in sourdough. This means we keep all that molten cheese inside the two slices as we grill. And the fat from the butter on the outside is producing that golden colour. “Our shop’s signature is our Soul grilled cheese with nine-hour barbecued pulled pork and mac and cheese in the sandwich. Yes, this is a thing. It’s delicious and can be made at home, no problem. Obviously finish with a juicy dill pickle to cut through all that cheese. “Finally, our top tip for making sandwiches at home? Have a natural wooden butter knife, so tearing bread when spreading butter becomes a thing of the past.” Get the look: A cheese toastie gives you options to add chutney, ham, pickles, herbs and even a bit of yoghurt for tanginess. And don’t let us stop you from adding pulled pork!" }, "content_info": { "domain": "Food & Cooking", "subdomain": "Recipes" } }
{ "$oid": "68bace64eb3bdbfd0cc00204" }	218774b4c33316d1e859eaed11effa687d23aad06adc2813708636110abb8270	Van life: How to set up the perfect campervan kitchen Despite having no oven, little workspace and a limited power supply, this home cook manages to whip up delicious meals. This canny, simplified way of cooking has some undeniable virtues, whether we live in a van or not. By Holly McHugh Image source, Holly McHugh https://ichef.bbci.co.uk/images/ic/480xn/p0h2ypfq.jpg My van parked up in a scenic spot, for dinner with a view I always dreamed of travelling across Europe in a campervan. So, during the COVID-19 pandemic, with rents sky-high and competition for accommodation fiercer than ever, my partner and I decided to go for it. We bought a van and converted it to live in, before quitting our jobs and setting off on our adventure. We soon realised van life is not easy (especially in England), and is full of extreme highs and lows. Winter is tough – you’re constantly battling cold and damp, and getting enough electricity through solar power is challenging. Summer on the other hand, is hard to beat. You can pull up to your dream destination, stay a while and then go on to the next place on your list. However with all seasons you have to be clever with your cooking. Not only to use as little power as possible, but also to come up with hearty and warming meal ideas to keep spirits raised in the colder months and quick cooking techniques so you're not adding to the heat when it's warmer. My van kitchen Image source, Holly McHugh https://ichef.bbci.co.uk/images/ic/480xn/p0h2yqww.jpg My van kitchen where I prepare my favourite dishes I knew when we moved into our van that I was not willing to compromise on the food we’d eat. I’ve always enjoyed cooking and my van’s kitchen was an important part of the build. A good workspace, decent-sized hob and storage for ingredients and kit were must-haves. Luckily, we had the space to install a fully functioning kitchen using cabinets from a high street retailer. I had to forego a few appliances though, like an oven, stick blender and food processor, as these are energy intensive and take up too much precious space. It’s possible to cook so many amazing dishes just on a hob that I don’t really miss having a full-size cooker, though. I also have a mini fridge-freezer that has enough space to fit about three days’ worth of chilled food, as well as a handy bag of frozen peas or ice. Stovetop supper ideas Tinned salmon fishcakesFrying pan pizzaFrying pan chicken shawarma Tinned salmon fishcakes Frying pan pizza Frying pan chicken shawarma Hacks for cooking in a van Adapting to cooking in the van took some time. Van life is all about conserving resources like water, gas, heat, fuel and space, which means simple meals are best. But the more familiar I became with this pared-back style of cooking, the more I realised it needn’t mean compromising on what you eat. Whether you dream of the van life too, have a tiny kitchen or are just interested in more simplistic ways to cook, here are my top tips and hacks. Modify your methods There are ways to adapt your cooking methods so you can still enjoy your favourite dishes when you’re working with limited space and power. I love making pastes for Thai and Indian curries and used to use a food processor for this. Now, I’ll fry whole spices and grind them in a pestle and mortar to make a spice mix, which I add to a pan of fried ginger, garlic and onion. It works just as well as a proper paste. I also love roasted vegetables. As an alternative to roasting, I’ll sometimes char aubergine or peppers on the hob flame to add a smoky, roasted flavour. One-pot meals are your friend When it comes to washing up, the fewer pots and greasy pans there are to tackle, the better. This saves on water as well as space and effort! Plus, one-pot meals also only need one hob ring, which helps minimise gas usage. Shop wisely Due to space restrictions, I shop for just a few meals at a time and am always thinking about how ingredients can overlap, so I don’t have leftover odds and ends taking up room in my small fridge. Local markets are great for finding delicious, high-quality produce that makes meals tastier – and living in a van means you get to go to visit so many of these! Be careful when frying Our kitchen is also our living room and bedroom, so it’s important to avoid getting everything greasy. That means I tend to steer clear of anything that might cause oil to spit – think sausages and bacon. This is less of an issue in the summer as I can use a portable stove outside. Cook quick meals If I’m careful, I can make my gas bottle last roughly three weeks (gas isn’t cheap!). You really don’t want something stewing away for hours on the hob. This means meals that are quick to cook – 30 minutes or less – are perfect. Know when to buy pre-made I normally enjoy making various dips such as hummus and tzatziki. But with limited space and no food processor, I opt for store-bought dips and elevate them: I add olive oil and sprinkle paprika on hummus and mix extra mint and lemon into tzatziki, for instance. Simplified versions of classic meals One-pan veggie English breakfast10-minute chow meinFlexible frittataFrying pan crumble One-pan veggie English breakfast 10-minute chow mein Flexible frittata Frying pan crumble My favourite meals to cook in a van Image source, Holly McHugh https://ichef.bbci.co.uk/images/ic/480xn/p0h2yskt.jpg A prawn and broccoli stir-fry with homemade sauce which I made in my van Stir-fries are one of my favourite types of van meals. Quick, simple, delicious and healthy – and all in one pan! I usually buy a selection of crunchy veg such as broccoli, peppers, carrots and sugar snap peas, a protein like prawns or chicken, fresh noodles and toppings such as peanuts, sesame seeds or coriander. My go-to sauce is a simple homemade satay sauce or a zingy mix of lime, chilli, soy sauce, rice wine vinegar and sesame oil. You can also make loads of one-pot pasta dishes. There are so many options, including chorizo and tomato spaghetti and mushroom and leek orzo. Spiced rice dishes are also good options. I like cooking paella, jambalaya and biryanis. As I don’t have much space in my spice rack, I stick to my favourite, most-used herbs and spices: turmeric, paprika, cumin, coriander, garam masala, thyme and oregano. In the winter, I always crave hearty, warming meals. My favourite comfort dish is a red lentil dal and I usually have it with naan bread. With no oven to heat the naan bread, I dry fry it in a pan slowly on a low heat which does the trick. Another winter go-to dish is a spicy bean chilli. I use tinned beans so it’s ready quickly and you can make a couple of portions in one go so there’s dinner in your fridge when you come back to the van after a long, tiring day. I also like to mix up what I serve it with, whether that’s brown rice, mashed potato or toast. Image source, Holly McHugh https://ichef.bbci.co.uk/images/ic/480xn/p0h2yvs0.jpg When the sun’s not shining, food and drink are important for keeping warm In the summer, I mostly eat salads and mezze-type foods. I’ll often make up some salad dressings in jam jars and leave them in the fridge. Salads are great in the van as there are no pans to wash and they require no gas to make. Barbecues are especially fun if you have family or friends to visit. Feeding multiple people can be tricky in the van as I don’t have big pots or pans, so outdoor cooking is perfect. What I love most about cooking in the van are the times you pull up somewhere with beautiful scenery and can cook with a view. I have had some amazing dinner dates with my partner. It’s important to savour those good moments when you’re living in a van because you never know what challenges might be around the corner. Originally published January 2024	{ "data_info": { "lang": "en-GB", "url": "https://www.bbc.co.uk/food/articles/vanlife_cooking", "type": "HowTo", "processing_date": "2025-09-05T00:00:00", "delivery_version": "v1.0", "title": "Van life: How to set up the perfect campervan kitchen", "content": "Despite having no oven, little workspace and a limited power supply, this home cook manages to whip up delicious meals. This canny, simplified way of cooking has some undeniable virtues, whether we live in a van or not. By Holly McHugh Image source, Holly McHugh https://ichef.bbci.co.uk/images/ic/480xn/p0h2ypfq.jpg My van parked up in a scenic spot, for dinner with a view I always dreamed of travelling across Europe in a campervan. So, during the COVID-19 pandemic, with rents sky-high and competition for accommodation fiercer than ever, my partner and I decided to go for it. We bought a van and converted it to live in, before quitting our jobs and setting off on our adventure. We soon realised van life is not easy (especially in England), and is full of extreme highs and lows. Winter is tough – you’re constantly battling cold and damp, and getting enough electricity through solar power is challenging. Summer on the other hand, is hard to beat. You can pull up to your dream destination, stay a while and then go on to the next place on your list. However with all seasons you have to be clever with your cooking. Not only to use as little power as possible, but also to come up with hearty and warming meal ideas to keep spirits raised in the colder months and quick cooking techniques so you're not adding to the heat when it's warmer. My van kitchen Image source, Holly McHugh https://ichef.bbci.co.uk/images/ic/480xn/p0h2yqww.jpg My van kitchen where I prepare my favourite dishes I knew when we moved into our van that I was not willing to compromise on the food we’d eat. I’ve always enjoyed cooking and my van’s kitchen was an important part of the build. A good workspace, decent-sized hob and storage for ingredients and kit were must-haves. Luckily, we had the space to install a fully functioning kitchen using cabinets from a high street retailer. I had to forego a few appliances though, like an oven, stick blender and food processor, as these are energy intensive and take up too much precious space. It’s possible to cook so many amazing dishes just on a hob that I don’t really miss having a full-size cooker, though. I also have a mini fridge-freezer that has enough space to fit about three days’ worth of chilled food, as well as a handy bag of frozen peas or ice. Stovetop supper ideas Tinned salmon fishcakesFrying pan pizzaFrying pan chicken shawarma Tinned salmon fishcakes Frying pan pizza Frying pan chicken shawarma Hacks for cooking in a van Adapting to cooking in the van took some time. Van life is all about conserving resources like water, gas, heat, fuel and space, which means simple meals are best. But the more familiar I became with this pared-back style of cooking, the more I realised it needn’t mean compromising on what you eat. Whether you dream of the van life too, have a tiny kitchen or are just interested in more simplistic ways to cook, here are my top tips and hacks. Modify your methods There are ways to adapt your cooking methods so you can still enjoy your favourite dishes when you’re working with limited space and power. I love making pastes for Thai and Indian curries and used to use a food processor for this. Now, I’ll fry whole spices and grind them in a pestle and mortar to make a spice mix, which I add to a pan of fried ginger, garlic and onion. It works just as well as a proper paste. I also love roasted vegetables. As an alternative to roasting, I’ll sometimes char aubergine or peppers on the hob flame to add a smoky, roasted flavour. One-pot meals are your friend When it comes to washing up, the fewer pots and greasy pans there are to tackle, the better. This saves on water as well as space and effort! Plus, one-pot meals also only need one hob ring, which helps minimise gas usage. Shop wisely Due to space restrictions, I shop for just a few meals at a time and am always thinking about how ingredients can overlap, so I don’t have leftover odds and ends taking up room in my small fridge. Local markets are great for finding delicious, high-quality produce that makes meals tastier – and living in a van means you get to go to visit so many of these! Be careful when frying Our kitchen is also our living room and bedroom, so it’s important to avoid getting everything greasy. That means I tend to steer clear of anything that might cause oil to spit – think sausages and bacon. This is less of an issue in the summer as I can use a portable stove outside. Cook quick meals If I’m careful, I can make my gas bottle last roughly three weeks (gas isn’t cheap!). You really don’t want something stewing away for hours on the hob. This means meals that are quick to cook – 30 minutes or less – are perfect. Know when to buy pre-made I normally enjoy making various dips such as hummus and tzatziki. But with limited space and no food processor, I opt for store-bought dips and elevate them: I add olive oil and sprinkle paprika on hummus and mix extra mint and lemon into tzatziki, for instance. Simplified versions of classic meals One-pan veggie English breakfast10-minute chow meinFlexible frittataFrying pan crumble One-pan veggie English breakfast 10-minute chow mein Flexible frittata Frying pan crumble My favourite meals to cook in a van Image source, Holly McHugh https://ichef.bbci.co.uk/images/ic/480xn/p0h2yskt.jpg A prawn and broccoli stir-fry with homemade sauce which I made in my van Stir-fries are one of my favourite types of van meals. Quick, simple, delicious and healthy – and all in one pan! I usually buy a selection of crunchy veg such as broccoli, peppers, carrots and sugar snap peas, a protein like prawns or chicken, fresh noodles and toppings such as peanuts, sesame seeds or coriander. My go-to sauce is a simple homemade satay sauce or a zingy mix of lime, chilli, soy sauce, rice wine vinegar and sesame oil. You can also make loads of one-pot pasta dishes. There are so many options, including chorizo and tomato spaghetti and mushroom and leek orzo. Spiced rice dishes are also good options. I like cooking paella, jambalaya and biryanis. As I don’t have much space in my spice rack, I stick to my favourite, most-used herbs and spices: turmeric, paprika, cumin, coriander, garam masala, thyme and oregano. In the winter, I always crave hearty, warming meals. My favourite comfort dish is a red lentil dal and I usually have it with naan bread. With no oven to heat the naan bread, I dry fry it in a pan slowly on a low heat which does the trick. Another winter go-to dish is a spicy bean chilli. I use tinned beans so it’s ready quickly and you can make a couple of portions in one go so there’s dinner in your fridge when you come back to the van after a long, tiring day. I also like to mix up what I serve it with, whether that’s brown rice, mashed potato or toast. Image source, Holly McHugh https://ichef.bbci.co.uk/images/ic/480xn/p0h2yvs0.jpg When the sun’s not shining, food and drink are important for keeping warm In the summer, I mostly eat salads and mezze-type foods. I’ll often make up some salad dressings in jam jars and leave them in the fridge. Salads are great in the van as there are no pans to wash and they require no gas to make. Barbecues are especially fun if you have family or friends to visit. Feeding multiple people can be tricky in the van as I don’t have big pots or pans, so outdoor cooking is perfect. What I love most about cooking in the van are the times you pull up somewhere with beautiful scenery and can cook with a view. I have had some amazing dinner dates with my partner. It’s important to savour those good moments when you’re living in a van because you never know what challenges might be around the corner. Originally published January 2024" }, "content_info": { "domain": "Food & Cooking", "subdomain": "Recipes" } }
{ "$oid": "68bace64eb3bdbfd0cc00205" }	bf5a199d67d4643e1278a633abfc9decbb50ba8517f26be16a6b9b31cb58d78e	Why are we going nuts for pistachios? Pistachios are everywhere right now, from viral social posts and on-trend recipes to eye-wateringly expensive chocolate bars. But why are they suddenly so popular? https://ichef.bbci.co.uk/images/ic/480xn/p0lc646r.jpg Dubai chocolate is just the start of the trend for the nut Pistachios are having something of a moment, with web searches on the shelled nut sharply increasing over the last year. So what’s the story? Here’s what we know from the experts – as well as some ideas for how you can jump on the bandwagon and get them involved in your food. Why are pistachios so popular? In December 2023, a TikTok user shared a video of herself eating a chocolate bar she bought in Dubai. It was filled with a vibrant green pistachio cream and shredded pastry. The video quickly took off, and now, a year and a half later, it’s up to 89.9million views. Nicknamed ‘Dubai chocolate,’ the bars have become 2025’s ‘it’ snack, with hundreds of thousands of social media posts coming with the hashtag #Dubaichocolate. Now, in addition to the many different brands of Dubai-inspired chocolate bars, there’s a desire for pistachio creams, pastes, pastries and ice cream. Emilie Wolfman, trend innovation manager at Waitrose, says the supermarket has seen a massive increase in consumers wanting pistachio products since the social media trend started. Compared to this time last year, searches for ‘pistachio’ on Waitrose.com are up a whopping 788%. “Pistachio offers luxury appeal,” she says. “It’s a versatile ingredient, integrating into a wide range of foods from decadent chocolate to savoury pastries and even sauces, which is driving its popularity.” James Conder, snacks and nuts buyer for Ocado, agrees, saying searches are “skyrocketing,” up 203% year-on-year. “Looking deeper into the data,” he says, “the biggest sales increase within the nut category has been for no shell varieties (+129%), which are ideal for use in cooking and baking. “This is also a trend we’re seeing across categories, with sales of confectionery products featuring pistachio up 93% in the last year and site searches for ‘pistachio butter’ (+82%), ‘pistachio cream’ (+679%), ‘pistachio paste’ (+99%) and ‘pistachio spread’ (+596%) all up considerably versus last year.” Why are pistachio products expensive? “It seems that the sales of core shelled natural pistachios have remained flat over the last 12 months. So, the trend seems to sit within the luxury confectionery sector,” explains supermarket Morrisons. Here, the words ‘indulgent’ and ‘luxury’ could also, somewhat cynically, be swapped to ‘expensive’. Pistachios are a pricier nut, at least partly because they are often quite costly to produce. This cost then filters down into pistachio products. One of the most common bars of Dubai chocolate by a large confectionary brand is retailing at £10 for 145g – and there are plenty of others which will set you back even more. Likewise, jars of pistachio cream frequently cost more than £10 a pot. There are ways to save on pistachios though. Buying in bulk tends to be cheaper per kilogram and you may find Middle-Eastern or South Asian supermarkets have better deals as they are very popular in the regions’ cuisines. Recipe developer and author Sanjana Modha uses them for making her silky and moreish pistachio cream, but has a few tricks to keep costs down. “In many cases, you can get away with bulking pistachios out with a less costly nut, such as almonds or cashews. For instance, I often use a combination of almonds and pistachios in my pistachio cream – it’s delicious. “This works best if you use a nut that has a subtle flavour as pistachios are quite mellow. Peanuts, pecans and hazelnuts have a much stronger flavour.” How to use pistachios in your cooking Modha’s a huge fan of adding pistachios to sweet treats. One of her favourite recipes is pistachio and rose shortbread. But they’re not just for desserts – these versatile nuts can cause a real stir in savoury dishes too. “For crunch, I add them to biryani, couscous and salads. They also work particularly well alongside pomegranates, dates, tomatoes and white cheeses such as feta, mozzarella, halloumi and paneer. “Pistachios are also a wonderful base for pesto, salsa and fresh Indian chutneys. One of my signature dinner party dishes is pistachio and paneer korma, which calls for blanched pistachios to be blitzed into the spicy, creamy masala base. The result is a rich and fragrant curry that’s delicious with naan and rice.” Recipe developer Philippa Davis also has a few practical tips for cooking with pistachios. “Like most nuts they need to be stored carefully to keep them in the best condition. Cool, dark airtight containers are great but if you have room, I find the fridge or freezer works best if storing for a long time, as it slows down the oxidation of the oils. “If sprinkling them over dishes, I usually give them a little roast first just to invigorate the oils and flavour. The more you roast them, the more earthy they become so, if it’s a delicate dish, just roast them very lightly. They’re best chopped once roasted, if you’re using them this way. Davis went all-out with the pistachios in her show-stopping courgette and lime cake – it has three pistachio elements. “Sometimes more really is more! The pistachios in the cake mix add their slight earthy flavour and richness, they give a crunch and an almost toasty note in the praline and then a lush creaminess in the icing. By treating the same ingredient in different ways, it’s exciting to see how you can yield different results.” Are pistachios good for you? It goes without saying that a chocolate bar filled with them isn’t going to be the healthiest of snacks. But, says registered dietitian and BDA spokesperson Bini Suresh, pistachios do come with health benefits. “Pistachios are an excellent source of protein (about 6g per 30g), fibre (about 3g per 30g) and unsaturated fats, particularly monounsaturated and polyunsaturated fats. These nutrients are essential for heart health and maintaining overall wellbeing. “Pistachios are also rich in antioxidants such as vitamin E, polyphenols and carotenoids, which protect against oxidative stress and support eye health. “Studies have even shown pistachios can lower LDL cholesterol, improve lipid profiles and reduce blood pressure, all of which are risk factors for cardiovascular disease. “That said, salted pistachios are often high in sodium, which can counteract some of the health benefits. A high-sodium diet is associated with increased blood pressure and cardiovascular risk. “For optimal health benefits, it is recommended to consume unsalted pistachios or to roast them with minimal salt. Try blending them into smoothies for a creamy texture and boost of healthy fats and protein.” Published May 2025 Want more? Visit BBC Food on Instagram, Facebook and Pinterest or watch the latest Food TV programmes on BBC iPlayer.	{ "data_info": { "lang": "en-GB", "url": "https://www.bbc.co.uk/food/articles/pistachio_trend", "type": "HowTo", "processing_date": "2025-09-05T00:00:00", "delivery_version": "v1.0", "title": "Why are we going nuts for pistachios?", "content": "Pistachios are everywhere right now, from viral social posts and on-trend recipes to eye-wateringly expensive chocolate bars. But why are they suddenly so popular? https://ichef.bbci.co.uk/images/ic/480xn/p0lc646r.jpg Dubai chocolate is just the start of the trend for the nut Pistachios are having something of a moment, with web searches on the shelled nut sharply increasing over the last year. So what’s the story? Here’s what we know from the experts – as well as some ideas for how you can jump on the bandwagon and get them involved in your food. Why are pistachios so popular? In December 2023, a TikTok user shared a video of herself eating a chocolate bar she bought in Dubai. It was filled with a vibrant green pistachio cream and shredded pastry. The video quickly took off, and now, a year and a half later, it’s up to 89.9million views. Nicknamed ‘Dubai chocolate,’ the bars have become 2025’s ‘it’ snack, with hundreds of thousands of social media posts coming with the hashtag #Dubaichocolate. Now, in addition to the many different brands of Dubai-inspired chocolate bars, there’s a desire for pistachio creams, pastes, pastries and ice cream. Emilie Wolfman, trend innovation manager at Waitrose, says the supermarket has seen a massive increase in consumers wanting pistachio products since the social media trend started. Compared to this time last year, searches for ‘pistachio’ on Waitrose.com are up a whopping 788%. “Pistachio offers luxury appeal,” she says. “It’s a versatile ingredient, integrating into a wide range of foods from decadent chocolate to savoury pastries and even sauces, which is driving its popularity.” James Conder, snacks and nuts buyer for Ocado, agrees, saying searches are “skyrocketing,” up 203% year-on-year. “Looking deeper into the data,” he says, “the biggest sales increase within the nut category has been for no shell varieties (+129%), which are ideal for use in cooking and baking. “This is also a trend we’re seeing across categories, with sales of confectionery products featuring pistachio up 93% in the last year and site searches for ‘pistachio butter’ (+82%), ‘pistachio cream’ (+679%), ‘pistachio paste’ (+99%) and ‘pistachio spread’ (+596%) all up considerably versus last year.” Why are pistachio products expensive? “It seems that the sales of core shelled natural pistachios have remained flat over the last 12 months. So, the trend seems to sit within the luxury confectionery sector,” explains supermarket Morrisons. Here, the words ‘indulgent’ and ‘luxury’ could also, somewhat cynically, be swapped to ‘expensive’. Pistachios are a pricier nut, at least partly because they are often quite costly to produce. This cost then filters down into pistachio products. One of the most common bars of Dubai chocolate by a large confectionary brand is retailing at £10 for 145g – and there are plenty of others which will set you back even more. Likewise, jars of pistachio cream frequently cost more than £10 a pot. There are ways to save on pistachios though. Buying in bulk tends to be cheaper per kilogram and you may find Middle-Eastern or South Asian supermarkets have better deals as they are very popular in the regions’ cuisines. Recipe developer and author Sanjana Modha uses them for making her silky and moreish pistachio cream, but has a few tricks to keep costs down. “In many cases, you can get away with bulking pistachios out with a less costly nut, such as almonds or cashews. For instance, I often use a combination of almonds and pistachios in my pistachio cream – it’s delicious. “This works best if you use a nut that has a subtle flavour as pistachios are quite mellow. Peanuts, pecans and hazelnuts have a much stronger flavour.” How to use pistachios in your cooking Modha’s a huge fan of adding pistachios to sweet treats. One of her favourite recipes is pistachio and rose shortbread. But they’re not just for desserts – these versatile nuts can cause a real stir in savoury dishes too. “For crunch, I add them to biryani, couscous and salads. They also work particularly well alongside pomegranates, dates, tomatoes and white cheeses such as feta, mozzarella, halloumi and paneer. “Pistachios are also a wonderful base for pesto, salsa and fresh Indian chutneys. One of my signature dinner party dishes is pistachio and paneer korma, which calls for blanched pistachios to be blitzed into the spicy, creamy masala base. The result is a rich and fragrant curry that’s delicious with naan and rice.” Recipe developer Philippa Davis also has a few practical tips for cooking with pistachios. “Like most nuts they need to be stored carefully to keep them in the best condition. Cool, dark airtight containers are great but if you have room, I find the fridge or freezer works best if storing for a long time, as it slows down the oxidation of the oils. “If sprinkling them over dishes, I usually give them a little roast first just to invigorate the oils and flavour. The more you roast them, the more earthy they become so, if it’s a delicate dish, just roast them very lightly. They’re best chopped once roasted, if you’re using them this way. Davis went all-out with the pistachios in her show-stopping courgette and lime cake – it has three pistachio elements. “Sometimes more really is more! The pistachios in the cake mix add their slight earthy flavour and richness, they give a crunch and an almost toasty note in the praline and then a lush creaminess in the icing. By treating the same ingredient in different ways, it’s exciting to see how you can yield different results.” Are pistachios good for you? It goes without saying that a chocolate bar filled with them isn’t going to be the healthiest of snacks. But, says registered dietitian and BDA spokesperson Bini Suresh, pistachios do come with health benefits. “Pistachios are an excellent source of protein (about 6g per 30g), fibre (about 3g per 30g) and unsaturated fats, particularly monounsaturated and polyunsaturated fats. These nutrients are essential for heart health and maintaining overall wellbeing. “Pistachios are also rich in antioxidants such as vitamin E, polyphenols and carotenoids, which protect against oxidative stress and support eye health. “Studies have even shown pistachios can lower LDL cholesterol, improve lipid profiles and reduce blood pressure, all of which are risk factors for cardiovascular disease. “That said, salted pistachios are often high in sodium, which can counteract some of the health benefits. A high-sodium diet is associated with increased blood pressure and cardiovascular risk. “For optimal health benefits, it is recommended to consume unsalted pistachios or to roast them with minimal salt. Try blending them into smoothies for a creamy texture and boost of healthy fats and protein.” Published May 2025 Want more? Visit BBC Food on Instagram, Facebook and Pinterest or watch the latest Food TV programmes on BBC iPlayer." }, "content_info": { "domain": "Food & Cooking", "subdomain": "Recipes" } }
{ "$oid": "68bace65eb3bdbfd0cc00206" }	4857383901a9cf14c17f358e4184db34a75259dc9fc7ff8ecd483c893726d050	Are seed oils bad for you? Seed oils have been stirring up a storm lately, with countless influencers weighing in on their supposed dangers on social media. Here are the facts. https://ichef.bbci.co.uk/images/ic/480xn/p0lb4d4n.jpg Visit any social media site and search for #seedoils. You’ll find they’ve become a hot topic. While they’ve traditionally been seen as a healthier option than animal-based saturated fats such as butter or lard, now some influencers are saying that they come with health risks. So, what’s the truth? What are seed oils? “The term ‘seed oils’ refers to oils extracted from the seeds of plants, such as sunflower, rapeseed (canola), soybean and grapeseed,” explains dietitian and author of ‘How Not to Eat Ultra-Processed’, Nichola Ludlam-Raine. “While many plant-based oils do come from seeds, others like olive oil and avocado oil are made from the fruit flesh instead. The key difference is in the fatty acid profile and the way the oils are processed.” In the UK, the seed oils we consume most of are sunflower oil and rapeseed oil, says University of Reading’s Prof Parveen Yaqoob OBE. The latter is what’s most commonly used in the products sold as vegetable oil. Yaqoob explains that sunflower oil is polyunsaturated and rapeseed (vegetable) oil is monounsaturated. This means that sunflower oil tends to be higher in omega-6, while rapeseed oil is more balanced with both omega-6 and omega-3 oils. Why are people against seed oils? “Some concerns stem from the fact that some seed oils are high in omega-6 polyunsaturated fats, which, when consumed in large amounts without enough omega-3s, may contribute to inflammation,” explains BDA spokesperson Ludlam-Raine. The idea is that the inflammation could be damaging to cardiovascular health, with some influencers saying that a diet high in seed oils can increase the risk of heart disease and strokes. But Dr Louise Flanagan, head of research at the Stroke Association, says there isn’t evidence to back this up. “While there is a lot of talk about seed oils being bad for health, scientific evidence does not support this. In fact, there’s generally not a lot of research looking at the benefits or drawbacks of specific plant oils. “The most recent research, published in March 2025, studied the diet and health of over 200,000 people in the USA over around 30 years. “The researchers looked at the relationship between how much butter and plant oil (which included various seed oils as well as olive oil) a person consumed and their likelihood of dying of cardiovascular disease (CVD), including stroke or cancer. “The results showed that higher plant oil consumption is associated with a lower risk of death caused by CVD. “Higher intakes of plant-based oils (whether made from seeds or flesh) were associated with lower risk of total mortality, or mortality due to cancer and cardiovascular disease. “The researchers didn’t directly test what happens if someone switches from butter to plant oils, but they were able to calculate the likely effects. They found that switching to plant oils is likely to reduce your risk of death from any cause and reduce your risk of death from cancer, but the evidence was less clear on reducing your risk of death from CVD.” Ludlam-Raine adds: “Population studies haven’t shown harm from seed oils – ultimately when you replace saturated fat (butter, for example) with unsaturated fat (such as seed oils), you get better health outcomes.” Does seed oil’s processing cause health issues? “When you make seed oils, you need some sort of chemical extraction process,” explains Yaqoob. “Because of the focus on ultra-processed foods and the linked negative health outcomes, some people think that using a process to get the oil out of the seeds makes it bad. I don’t necessarily think that’s the case.” There’s little evidence to say the processing could cause issues. Newcastle University’s Dr Paul Bilsborrow, says, “Most [seed oils] are processed via hexane extraction with bleaching to remove colour and additives.” While there is some evidence to suggest hexane could be linked to several health conditions, the oil goes through processes to ensure the hexane is removed. “There is also the option of cold pressing,” points out Bilsborrow. “In fact, cold-pressed rapeseed oil has a better health profile than chemically extracted rapeseed – but it does cost more.” Are seed oils dangerous when heated? “Another worry is the formation of harmful compounds when oils are heated at high temperatures, but this mostly applies to repeated high-heat frying, not home cooking,” says Ludlam-Raine. An example of this would be if a fast-food retailer used the same batch of cooking oil repeatedly. Yaqoob agrees. “I think that’s actually the key risk with oils, that if you reheat them many times they do oxidise and that’s not good for you. “If you’ve got oxidised molecules in your body, they can cause inflammation and they can cause the cells in your arteries to behave in a way that’s not necessarily good. They basically become ever so slightly toxic.” “I shudder when I think about the amount of times my mother used to reheat oil to fry samosas in when I was growing up. And you can taste it, you get this rancid flavour that’s the oxidisation of the fatty acids. “But that’s not about the composition of the oil – it’s about what you do with it.” Is seed oil the problem or the food we’re using it in? Bilsborrow says, “If you’re buying vegetable oil, then there’s no real health concerns. But as a component of heavily processed foods it should be avoided.” Some of the rhetoric surrounding seed oils and the risks they pose focuses on how, since they have become more commonplace, there has been an increase in health issues. However, what’s important to remember is that ultra-processed foods (UPFs) have also become substantially more popular during the same time. Many UPFs contain lots of oil and are unlikely to be healthy. “And it’s mainly seed oils that are present in HFSS (high in fat, sugar and salt) ultra-processed foods,” says Ludlam-Raine. Should I avoid seed oils? The experts above agree that seed oils, in moderation, are fine and in fact can come with some health benefits. For instance, Flanagan says, “To help reduce your risk of stroke, we recommend that people are mindful of the amount of saturated fats in their diet, found in products including butter, palm oil and coconut oil. We encourage people to try to eat more unsaturated fats instead, found in most plant oils, nuts, seeds and fish.” “There’s no need to completely avoid seed oils. In fact, many are rich in vitamin E and unsaturated fats,” adds Ludlam-Raine. “That said, consuming a variety of fats, including olive oil, nuts, seeds and oily fish (for beneficial omega-3 fatty acids), is best for overall health. “I personally use both rapeseed oil and olive oil at home in cooking and in salad dressings – choose extra virgin or cold-pressed if you can for more nutrients. “Look beyond the hype. A small amount of cold-pressed or minimally refined seed oils used in cooking or dressings is perfectly fine as part of a balanced diet. “Try to focus more on your overall dietary pattern, aiming for one that is rich in vegetables, wholegrains, lean proteins and healthy fats, rather than obsessing over individual ingredients.” Originally published May 2025 Want more? Visit BBC Food on Instagram, Facebook and Pinterest or watch the latest Food TV programmes on BBC iPlayer.	{ "data_info": { "lang": "en-GB", "url": "https://www.bbc.co.uk/food/articles/seed_oils", "type": "HowTo", "processing_date": "2025-09-05T00:00:00", "delivery_version": "v1.0", "title": "Are seed oils bad for you?", "content": "Seed oils have been stirring up a storm lately, with countless influencers weighing in on their supposed dangers on social media. Here are the facts. https://ichef.bbci.co.uk/images/ic/480xn/p0lb4d4n.jpg Visit any social media site and search for #seedoils. You’ll find they’ve become a hot topic. While they’ve traditionally been seen as a healthier option than animal-based saturated fats such as butter or lard, now some influencers are saying that they come with health risks. So, what’s the truth? What are seed oils? “The term ‘seed oils’ refers to oils extracted from the seeds of plants, such as sunflower, rapeseed (canola), soybean and grapeseed,” explains dietitian and author of ‘How Not to Eat Ultra-Processed’, Nichola Ludlam-Raine. “While many plant-based oils do come from seeds, others like olive oil and avocado oil are made from the fruit flesh instead. The key difference is in the fatty acid profile and the way the oils are processed.” In the UK, the seed oils we consume most of are sunflower oil and rapeseed oil, says University of Reading’s Prof Parveen Yaqoob OBE. The latter is what’s most commonly used in the products sold as vegetable oil. Yaqoob explains that sunflower oil is polyunsaturated and rapeseed (vegetable) oil is monounsaturated. This means that sunflower oil tends to be higher in omega-6, while rapeseed oil is more balanced with both omega-6 and omega-3 oils. Why are people against seed oils? “Some concerns stem from the fact that some seed oils are high in omega-6 polyunsaturated fats, which, when consumed in large amounts without enough omega-3s, may contribute to inflammation,” explains BDA spokesperson Ludlam-Raine. The idea is that the inflammation could be damaging to cardiovascular health, with some influencers saying that a diet high in seed oils can increase the risk of heart disease and strokes. But Dr Louise Flanagan, head of research at the Stroke Association, says there isn’t evidence to back this up. “While there is a lot of talk about seed oils being bad for health, scientific evidence does not support this. In fact, there’s generally not a lot of research looking at the benefits or drawbacks of specific plant oils. “The most recent research, published in March 2025, studied the diet and health of over 200,000 people in the USA over around 30 years. “The researchers looked at the relationship between how much butter and plant oil (which included various seed oils as well as olive oil) a person consumed and their likelihood of dying of cardiovascular disease (CVD), including stroke or cancer. “The results showed that higher plant oil consumption is associated with a lower risk of death caused by CVD. “Higher intakes of plant-based oils (whether made from seeds or flesh) were associated with lower risk of total mortality, or mortality due to cancer and cardiovascular disease. “The researchers didn’t directly test what happens if someone switches from butter to plant oils, but they were able to calculate the likely effects. They found that switching to plant oils is likely to reduce your risk of death from any cause and reduce your risk of death from cancer, but the evidence was less clear on reducing your risk of death from CVD.” Ludlam-Raine adds: “Population studies haven’t shown harm from seed oils – ultimately when you replace saturated fat (butter, for example) with unsaturated fat (such as seed oils), you get better health outcomes.” Does seed oil’s processing cause health issues? “When you make seed oils, you need some sort of chemical extraction process,” explains Yaqoob. “Because of the focus on ultra-processed foods and the linked negative health outcomes, some people think that using a process to get the oil out of the seeds makes it bad. I don’t necessarily think that’s the case.” There’s little evidence to say the processing could cause issues. Newcastle University’s Dr Paul Bilsborrow, says, “Most [seed oils] are processed via hexane extraction with bleaching to remove colour and additives.” While there is some evidence to suggest hexane could be linked to several health conditions, the oil goes through processes to ensure the hexane is removed. “There is also the option of cold pressing,” points out Bilsborrow. “In fact, cold-pressed rapeseed oil has a better health profile than chemically extracted rapeseed – but it does cost more.” Are seed oils dangerous when heated? “Another worry is the formation of harmful compounds when oils are heated at high temperatures, but this mostly applies to repeated high-heat frying, not home cooking,” says Ludlam-Raine. An example of this would be if a fast-food retailer used the same batch of cooking oil repeatedly. Yaqoob agrees. “I think that’s actually the key risk with oils, that if you reheat them many times they do oxidise and that’s not good for you. “If you’ve got oxidised molecules in your body, they can cause inflammation and they can cause the cells in your arteries to behave in a way that’s not necessarily good. They basically become ever so slightly toxic.” “I shudder when I think about the amount of times my mother used to reheat oil to fry samosas in when I was growing up. And you can taste it, you get this rancid flavour that’s the oxidisation of the fatty acids. “But that’s not about the composition of the oil – it’s about what you do with it.” Is seed oil the problem or the food we’re using it in? Bilsborrow says, “If you’re buying vegetable oil, then there’s no real health concerns. But as a component of heavily processed foods it should be avoided.” Some of the rhetoric surrounding seed oils and the risks they pose focuses on how, since they have become more commonplace, there has been an increase in health issues. However, what’s important to remember is that ultra-processed foods (UPFs) have also become substantially more popular during the same time. Many UPFs contain lots of oil and are unlikely to be healthy. “And it’s mainly seed oils that are present in HFSS (high in fat, sugar and salt) ultra-processed foods,” says Ludlam-Raine. Should I avoid seed oils? The experts above agree that seed oils, in moderation, are fine and in fact can come with some health benefits. For instance, Flanagan says, “To help reduce your risk of stroke, we recommend that people are mindful of the amount of saturated fats in their diet, found in products including butter, palm oil and coconut oil. We encourage people to try to eat more unsaturated fats instead, found in most plant oils, nuts, seeds and fish.” “There’s no need to completely avoid seed oils. In fact, many are rich in vitamin E and unsaturated fats,” adds Ludlam-Raine. “That said, consuming a variety of fats, including olive oil, nuts, seeds and oily fish (for beneficial omega-3 fatty acids), is best for overall health. “I personally use both rapeseed oil and olive oil at home in cooking and in salad dressings – choose extra virgin or cold-pressed if you can for more nutrients. “Look beyond the hype. A small amount of cold-pressed or minimally refined seed oils used in cooking or dressings is perfectly fine as part of a balanced diet. “Try to focus more on your overall dietary pattern, aiming for one that is rich in vegetables, wholegrains, lean proteins and healthy fats, rather than obsessing over individual ingredients.” Originally published May 2025 Want more? Visit BBC Food on Instagram, Facebook and Pinterest or watch the latest Food TV programmes on BBC iPlayer." }, "content_info": { "domain": "Food & Cooking", "subdomain": "Recipes" } }
{ "$oid": "68bace65eb3bdbfd0cc00207" }	56feedcb23cbf6344c011436391fe4c05d1c39f1795bf3a1b7212cb0451b9d88	The diet tweaks that can improve your skin Rather than splashing out on a new cream or beauty supplement, try levelling up your skincare by making a few updates to your diet. By Annabel Rackham https://ichef.bbci.co.uk/images/ic/480xn/p0lffldl.jpg As a nation, we’re fascinated with finding the latest miracle moisturiser or quick-fix serum. And we’re happy to spend big, with the British skincare industry recently valued at £2.39bn. It’s become common to shell out for more invasive treatments too, with a reported 7.7m Brits saying they’ve had procedures like fillers and Botox to alter the way they look. With social media filters and edited photos in adverts shaping our expectations, it’s little wonder we’re investing so much in the pursuit of skin perfection. But are we missing a trick? For those of us who aren’t already considering diet as part of our skincare routine, the answer is yes. There is a strong relationship between what we eat and drink and the health of our skin, says Ellie Coles, a registered dietitian and university lecturer. Diet is just one piece of a larger puzzle of influences on our skin – which Coles describes as “a complex interplay of genetic, environmental and lifestyle factors.” But it is one that we are able to tweak and optimise, and it can have a tangible impact on skin-related niggles like blemishes, dryness and lines. Alas, there are no miracle foods out there that can solve all our skin-related woes – but there’s no doubt that improving eating and drinking habits can help the way our skin looks overall. Save these programmes to your BBC iPlayer watchlist: The skinny jab uncovered (contains strong language)Dr Xand’s Con or CureDr. Chris and Dr. Xand Investigate The skinny jab uncovered (contains strong language) Dr Xand’s Con or Cure Dr. Chris and Dr. Xand Investigate “The good news is that the advice is very similar to general healthy eating recommendations,” says Coles. “A well-balanced diet that includes a variety of nutrient-dense foods can have a significant positive impact on skin health. Here’s what you need to know. Eat foods rich in omega-3 fatty acids The “number one” thing you can do for your skin through your diet is to make sure it includes plenty of omega-3 fatty acids, says Dr Alexis Granite, a consultant dermatologist and founder of a skincare range. “They are found to help improve hydration in the skin and can also have anti-inflammatory properties.” Omega-3 is found in oily fish such as salmon, tuna and mackerel. The current UK guidelines suggest we should be eating one portion of oily fish a week. Plant-based sources like walnuts, chia seeds and flaxseeds contain ALA (alpha-linolenic acid), which also helps to reduce inflammation, improve circulation and support healthy vision. It’s thought omega-3 aids cell membranes which reduces water loss and helps to maintain the moisture already in the skin. That said, there does need to be more research to investigate exactly why and how this happens. Get your five-a-day (especially yellow, orange and red veg) “A diverse range of fruits and vegetables provides essential vitamins, minerals and antioxidants, all of which help protect the skin from oxidative stress and promote skin repair and renewal,” says Coles. Granite continues: “Beta-carotene, which you can find in carrots, sweet potatoes, bell peppers – anything yellow, orange or red – is converted into vitamin A.” Vitamin A helps our skin because it’s converted into retinol which helps keeps skin healthy. “Those same foods are also good sources of vitamin C,” says Granite. “Vitamin C is necessary for producing collagen within the skin. Both vitamin A and vitamin C have good antioxidant properties as well.” But be warned, while it’s a great part of a balanced diet, don’t be tempted to turn to vitamin A supplements without seeking advice from a medical professional. Too much could be dangerous for your health. Drink more – but avoid alcohol Staying well-hydrated is vital for your skin health, say experts. “Your skin, like all cells, needs water to function. So, you should aim to drink at least two litres of fluid per day. It doesn’t need to be just water, either – tea, coffee, low sugar squash and milk all count towards your fluid intake,” says Coles. “But drinking more than the recommended amount won’t magically solve dry skin,” she points out. Alcohol can dehydrate the skin, which reduces its ability to retain moisture. Alcohol may worsen skin conditions, too, contributing to flare ups of eczema, psoriasis or acne. She suggests that if you do choose to drink alcohol, aim to stay within the recommended limits of 14 units a week, ensuring you have at least two alcohol-free days. Remember to drink water alongside alcohol to stay hydrated, too. BBC One’s Con or Cure busts the skin-health myth of ‘facial icing’ – watch the series on BBC iPlayer now Up your zinc “Making sure you have enough zinc in your diet is also important,” says Granite. “Broccoli, shellfish and legumes are good sources and are great for supporting skin health and skin function.” Our bodies can’t make zinc, so we have to get it through our diet and consume it regularly. Zinc acts as an antioxidant, protecting cells from damage. It’s also linked to wound healing. While some evidence focuses on topical applications of zinc, there’s evidence that having it in your diet or taking it orally offers benefits to those with ‘acne, eczema, psoriasis, and chronic wounds’. Avoid a diet high in refined sugars Granite suggests limiting refined sugars. “They can lead to free radical damage in the skin which can trigger the breakdown of collagen and elastin,” she explains. But the myth about chocolate causing breakouts and even acne doesn’t stand up to scrutiny. There’s no strong evidence to support the claim, and some studies even suggest that “dark chocolate may offer protective benefits for the skin due to its high flavonoid content, which acts as a potent antioxidant,” says Coles. However, before you reach for your favourite bar, Coles says it is important to consider that some chocolate, particularly milk and white chocolate, can be high in fat and sugar which, when eaten in excess, could contribute to skin issues by causing inflammation. “Inflammation causes a disruption of normal skin repair and overactive inflammation can cause skin irritation, discomfort and redness,” as well as potentially exacerbating skin conditions such as acne and psoriasis. “As with all foods, moderation is key.” Don’t avoid dairy unnecessarily The idea that dairy is bad for your skin and can even be the cause of some conditions like eczema is a common misconception according to Coles, who points to the lack of evidence. “Myths about chocolate and dairy should be viewed with caution, as they oversimplify a much more intricate interaction between diet, hormones and skin health.” But, given that fat is sometimes linked to inflammation if consumed in large quantities, she recommends including some low-fat dairy items in the diet, such as skimmed milk, fat-free yoghurt and reduced fat cottage cheese. “Low-fat dairy is part of the balanced dietary recommendations based on the Eatwell Guide. It retains the same levels of calcium, protein and other nutrients as the full-fat versions.” Prioritise gut health Research into gut health is in its early stages. But while we don’t fully understand the relationship between gut microbiome and skin health yet, there is evidence to show that improving the former can impact the latter. The hope is that with time we’ll be able to treat skin conditions including eczema, rosacea, acne and psoriasis by focusing on our gut health.	{ "data_info": { "lang": "en-GB", "url": "https://www.bbc.co.uk/food/articles/skin_health_diet", "type": "HowTo", "processing_date": "2025-09-05T00:00:00", "delivery_version": "v1.0", "title": "The diet tweaks that can improve your skin", "content": "Rather than splashing out on a new cream or beauty supplement, try levelling up your skincare by making a few updates to your diet. By Annabel Rackham https://ichef.bbci.co.uk/images/ic/480xn/p0lffldl.jpg As a nation, we’re fascinated with finding the latest miracle moisturiser or quick-fix serum. And we’re happy to spend big, with the British skincare industry recently valued at £2.39bn. It’s become common to shell out for more invasive treatments too, with a reported 7.7m Brits saying they’ve had procedures like fillers and Botox to alter the way they look. With social media filters and edited photos in adverts shaping our expectations, it’s little wonder we’re investing so much in the pursuit of skin perfection. But are we missing a trick? For those of us who aren’t already considering diet as part of our skincare routine, the answer is yes. There is a strong relationship between what we eat and drink and the health of our skin, says Ellie Coles, a registered dietitian and university lecturer. Diet is just one piece of a larger puzzle of influences on our skin – which Coles describes as “a complex interplay of genetic, environmental and lifestyle factors.” But it is one that we are able to tweak and optimise, and it can have a tangible impact on skin-related niggles like blemishes, dryness and lines. Alas, there are no miracle foods out there that can solve all our skin-related woes – but there’s no doubt that improving eating and drinking habits can help the way our skin looks overall. Save these programmes to your BBC iPlayer watchlist: The skinny jab uncovered (contains strong language)Dr Xand’s Con or CureDr. Chris and Dr. Xand Investigate The skinny jab uncovered (contains strong language) Dr Xand’s Con or Cure Dr. Chris and Dr. Xand Investigate “The good news is that the advice is very similar to general healthy eating recommendations,” says Coles. “A well-balanced diet that includes a variety of nutrient-dense foods can have a significant positive impact on skin health. Here’s what you need to know. Eat foods rich in omega-3 fatty acids The “number one” thing you can do for your skin through your diet is to make sure it includes plenty of omega-3 fatty acids, says Dr Alexis Granite, a consultant dermatologist and founder of a skincare range. “They are found to help improve hydration in the skin and can also have anti-inflammatory properties.” Omega-3 is found in oily fish such as salmon, tuna and mackerel. The current UK guidelines suggest we should be eating one portion of oily fish a week. Plant-based sources like walnuts, chia seeds and flaxseeds contain ALA (alpha-linolenic acid), which also helps to reduce inflammation, improve circulation and support healthy vision. It’s thought omega-3 aids cell membranes which reduces water loss and helps to maintain the moisture already in the skin. That said, there does need to be more research to investigate exactly why and how this happens. Get your five-a-day (especially yellow, orange and red veg) “A diverse range of fruits and vegetables provides essential vitamins, minerals and antioxidants, all of which help protect the skin from oxidative stress and promote skin repair and renewal,” says Coles. Granite continues: “Beta-carotene, which you can find in carrots, sweet potatoes, bell peppers – anything yellow, orange or red – is converted into vitamin A.” Vitamin A helps our skin because it’s converted into retinol which helps keeps skin healthy. “Those same foods are also good sources of vitamin C,” says Granite. “Vitamin C is necessary for producing collagen within the skin. Both vitamin A and vitamin C have good antioxidant properties as well.” But be warned, while it’s a great part of a balanced diet, don’t be tempted to turn to vitamin A supplements without seeking advice from a medical professional. Too much could be dangerous for your health. Drink more – but avoid alcohol Staying well-hydrated is vital for your skin health, say experts. “Your skin, like all cells, needs water to function. So, you should aim to drink at least two litres of fluid per day. It doesn’t need to be just water, either – tea, coffee, low sugar squash and milk all count towards your fluid intake,” says Coles. “But drinking more than the recommended amount won’t magically solve dry skin,” she points out. Alcohol can dehydrate the skin, which reduces its ability to retain moisture. Alcohol may worsen skin conditions, too, contributing to flare ups of eczema, psoriasis or acne. She suggests that if you do choose to drink alcohol, aim to stay within the recommended limits of 14 units a week, ensuring you have at least two alcohol-free days. Remember to drink water alongside alcohol to stay hydrated, too. BBC One’s Con or Cure busts the skin-health myth of ‘facial icing’ – watch the series on BBC iPlayer now Up your zinc “Making sure you have enough zinc in your diet is also important,” says Granite. “Broccoli, shellfish and legumes are good sources and are great for supporting skin health and skin function.” Our bodies can’t make zinc, so we have to get it through our diet and consume it regularly. Zinc acts as an antioxidant, protecting cells from damage. It’s also linked to wound healing. While some evidence focuses on topical applications of zinc, there’s evidence that having it in your diet or taking it orally offers benefits to those with ‘acne, eczema, psoriasis, and chronic wounds’. Avoid a diet high in refined sugars Granite suggests limiting refined sugars. “They can lead to free radical damage in the skin which can trigger the breakdown of collagen and elastin,” she explains. But the myth about chocolate causing breakouts and even acne doesn’t stand up to scrutiny. There’s no strong evidence to support the claim, and some studies even suggest that “dark chocolate may offer protective benefits for the skin due to its high flavonoid content, which acts as a potent antioxidant,” says Coles. However, before you reach for your favourite bar, Coles says it is important to consider that some chocolate, particularly milk and white chocolate, can be high in fat and sugar which, when eaten in excess, could contribute to skin issues by causing inflammation. “Inflammation causes a disruption of normal skin repair and overactive inflammation can cause skin irritation, discomfort and redness,” as well as potentially exacerbating skin conditions such as acne and psoriasis. “As with all foods, moderation is key.” Don’t avoid dairy unnecessarily The idea that dairy is bad for your skin and can even be the cause of some conditions like eczema is a common misconception according to Coles, who points to the lack of evidence. “Myths about chocolate and dairy should be viewed with caution, as they oversimplify a much more intricate interaction between diet, hormones and skin health.” But, given that fat is sometimes linked to inflammation if consumed in large quantities, she recommends including some low-fat dairy items in the diet, such as skimmed milk, fat-free yoghurt and reduced fat cottage cheese. “Low-fat dairy is part of the balanced dietary recommendations based on the Eatwell Guide. It retains the same levels of calcium, protein and other nutrients as the full-fat versions.” Prioritise gut health Research into gut health is in its early stages. But while we don’t fully understand the relationship between gut microbiome and skin health yet, there is evidence to show that improving the former can impact the latter. The hope is that with time we’ll be able to treat skin conditions including eczema, rosacea, acne and psoriasis by focusing on our gut health." }, "content_info": { "domain": "Food & Cooking", "subdomain": "Recipes" } }
{ "$oid": "68bace65eb3bdbfd0cc00208" }	df9d178ec2ed0be54176cd1801565818854dcc29d9104de1cde9f3bf2aec3d63	I lived on 15-minute meals for a week – how realistic are they? By Laura Wingrove From questionable prep times to adding pre-cooked ingredients, so many 15-minute meals clearly take longer than they promise. Could I find ones which delivered on time? https://ichef.bbci.co.uk/images/ic/480xn/p0lbd682.jpg Yes I could have spaghetti in pasta sauce every night but what other dishes could I try? Cooking is one of my favourite ways to spend my free time. The only thing is, as so many of us find, free time is pretty scarce most weeks. After a full day’s work – including two hours of commuting – I’ve got sports training, friends and family to see, housework to do and life admin to sort. So when it comes to cooking dinner, I want recipes that can deliver on speed as well as nutrients and flavour – and without breaking the bank. As tempting as they sometimes are, I’m always sceptical of 15-minute meals. Is a quarter of an hour really long enough to cook a substantial and satisfying evening meal? I decided to find out, giving myself just 15 minutes to cook dinner each day for a whole working week. Finding the recipes It seems as though 15-minute meals are everywhere – blog posts, social accounts and even books. But sometimes after closer inspection you realise you’re allocated one minute to chop five types of veg, have missed the marinating you need to do the night before or only have one element of a dish, the recipe conveniently leaving out the much-needed accompaniments. Finding the perfect recipe only to realise it skips the part where you need to pre-roast the vegetables or that it relies heavily on the likes of ‘leftover roast chicken’ was a frustratingly frequent occurrence. Sorting the wheat from the chaff was (ironically) a little time consuming. I didn’t want to rely too much on pre-prepped or pre-cooked products either, as budget was also a priority. Spending less time cooking but more money on ingredients just doesn’t feel like a win. Having eventually nailed down my recipes for the week (planning is always key when it comes to speedy cookery), I realised it was going to all be about the hob, microwave and air fryer. Not actually owning the latter was a minor issue – so I borrowed one. Monday: Air fryer soy and ginger salmon Actual time: 11 minutes 5 seconds Salmon, rice and broccoli are staples in my house, but the salmon usually requires oven cooking. So, when I saw the possibility of making this meal in just 15 minutes, I had to try it. The upshot was that this went straight on my weekly meal rotation. Salmon ready in six minutes? Excuse me!? My life has been changed forever. I used a pouch of rice to further speed things up – it’s a little cheat code I sometimes rely on and, besides a few extra pence here and there, there’s no harm in it. It meant I shaved 3 minutes 55 seconds off the promised 15-minute time. Consider me an air-fryer convert. Tuesday: Tahini tofu udon bowl Actual time: 7 minutes 10 seconds This is my own recipe which I’ve made a few times before. In moments of hanger, I’ve been known to manage it in five minutes flat. I whack the kettle on, then fry around 150g each of tofu and fresh stir-fry veg together in a pan, stirring occasionally. While that’s cooking, I soak one pouch of wok-ready udon noodles in boiling water from the kettle. Then I mix two tablespoons of tahini, one tablespoon of soy sauce, the juice from half a lime, one tablespoon of sesame oil, one teaspoon of rice wine vinegar and one teaspoon of sesame seeds in a small bowl. Once I’ve drained and dished up the noodles, I add the cooked veg and tofu then drizzle over the sauce and toss it all together. Et voilà. It’s not the prettiest of meals, but trust me, it’s delicious. The sauce is a real MVP here – it turns some standard ingredients into a culinary masterpiece. Tahini tofu udon Image source, Laura Wingrove https://ichef.bbci.co.uk/images/ic/480xn/p0lb3dzt.jpg This has become my favourite speedy mid-week meal Wednesday: Spring pea and chicken salad Actual time: 13 minutes 50 seconds I was drawn to this salad because it was both healthy and hearty. The yoghurt dressing gives a creaminess and the use of frozen peas and green beans is great as a quick, convenient way to boost veggie intake. To speed up the chicken cooking process, I chopped the chicken into strips before frying, so that it would cook more quickly. My version might not have looked as pretty as the recipe picture (below), but this week is all about speed, not styling. The dressing came together quickly and I was able to prep and plate the veggies while the chicken was frying. I liked this so much I made it again for lunch the next day. To up the carbs, I added chopped boiled new potatoes, which paired perfectly and didn’t add to the cooking time. Thursday: Stir-fried basil and lime pork with crispy eggs Actual time: 14 minutes 50 seconds A fried oozy egg with rice and pork mince? Sounds like a dish made for me. The minced meat hooked me in – it’s speedy and requires zero prep, going straight from packet to pan. If you’ve read the recipe, you’ll notice this is more of a 20-minute situation. But not with my trusty rice pouches. The fried egg and the seasoning for the pork mince took the dish to the next level. With fewer than 10 ingredients, most of which I already had in the cupboard, this is a definite winner for me. Friday: Tuna bean salad Actual time: 14 minutes 8 seconds Here’s a top tip for recipes with multiple boiling steps: combine them! Instead of cooking the green beans and then boiling the egg, I boiled the eggs first for four minutes, then added the green beans to the same pan for the remaining four minutes. This not only streamlined the cooking process but also saved on washing up. Although this recipe was incredibly speedy and came together in under 15 minutes, for me, it’s a lunch more than a dinner. Yes, there are carbs and protein, but I need a bit more to feel full. So, if I was making this again in the evening, I’d add a pack of microwavable grains. My thoughts on the week Full disclosure: I wasn’t exactly buzzing about the prospect of a week of 15-minute dinners. While I was really up for saving time, I thought I’d be seriously underwhelmed by the meals I could whip up from scratch. Sure, I did miss the depth of flavour that comes with slower cooking (next time I’ll be reaching for the miso or yeast extract to try and add some umami backbone), but was actually pleasantly surprised by the variety of dishes that can be made in such a short amount of time. Turns out there’s a lot more to 15-minute recipes than stir-fries. Also enlightening was just how much could be achieved in a quarter of an hour. Most of my meals were, I have to admit, really filling and satisfying. That said, test week was unseasonably warm and sunny, so I wasn’t craving super hearty food. I’m under no illusion that on a colder, wetter week, when I’m all about comforting dishes like lasagnes and curries, I might struggle to find enough recipes to fit the bill. Despite leaning on a few cheat ingredients which tend to cost more (looking at you, rice pouches), I didn’t spend any more on my food shop than usual this week, which is another win. Will I carry on with 15-minute meals? Short answer: yes. Long answer: I’m going to try and find a balance. First off, when it comes to speedy cookery, often, it takes forward planning – think marinating overnight to boost flavour, having all the ingredients you need ready to go and sifting through (sometimes very ambitiously timed) recipes for inspiration. And that’s just more possible some weeks than others. After this week, though, I’d say I’m a bit of a pro at finding decent 15-minute recipes. My tips? Always check for the words ‘leftover’ or ‘pre-cooked’Look for short, snappy steps in the methodDon’t discount recipes with lentils, beans or grains – pouches and tins are ideal Always check for the words ‘leftover’ or ‘pre-cooked’ Look for short, snappy steps in the method Don’t discount recipes with lentils, beans or grains – pouches and tins are ideal Most importantly, there’s no point making a meal because it’s quick if you’re not going to enjoy it. So much is possible in 15 minutes – it’s just about finding the recipes that are right for you. Originally published May 2025 Want more? Visit BBC Food on Instagram, Facebook and Pinterest or watch the latest Food TV programmes on BBC iPlayer.	{ "data_info": { "lang": "en-GB", "url": "https://www.bbc.co.uk/food/articles/fifteen_minute_meals_that_work", "type": "HowTo", "processing_date": "2025-09-05T00:00:00", "delivery_version": "v1.0", "title": "I lived on 15-minute meals for a week – how realistic are they?", "content": "By Laura Wingrove From questionable prep times to adding pre-cooked ingredients, so many 15-minute meals clearly take longer than they promise. Could I find ones which delivered on time? https://ichef.bbci.co.uk/images/ic/480xn/p0lbd682.jpg Yes I could have spaghetti in pasta sauce every night but what other dishes could I try? Cooking is one of my favourite ways to spend my free time. The only thing is, as so many of us find, free time is pretty scarce most weeks. After a full day’s work – including two hours of commuting – I’ve got sports training, friends and family to see, housework to do and life admin to sort. So when it comes to cooking dinner, I want recipes that can deliver on speed as well as nutrients and flavour – and without breaking the bank. As tempting as they sometimes are, I’m always sceptical of 15-minute meals. Is a quarter of an hour really long enough to cook a substantial and satisfying evening meal? I decided to find out, giving myself just 15 minutes to cook dinner each day for a whole working week. Finding the recipes It seems as though 15-minute meals are everywhere – blog posts, social accounts and even books. But sometimes after closer inspection you realise you’re allocated one minute to chop five types of veg, have missed the marinating you need to do the night before or only have one element of a dish, the recipe conveniently leaving out the much-needed accompaniments. Finding the perfect recipe only to realise it skips the part where you need to pre-roast the vegetables or that it relies heavily on the likes of ‘leftover roast chicken’ was a frustratingly frequent occurrence. Sorting the wheat from the chaff was (ironically) a little time consuming. I didn’t want to rely too much on pre-prepped or pre-cooked products either, as budget was also a priority. Spending less time cooking but more money on ingredients just doesn’t feel like a win. Having eventually nailed down my recipes for the week (planning is always key when it comes to speedy cookery), I realised it was going to all be about the hob, microwave and air fryer. Not actually owning the latter was a minor issue – so I borrowed one. Monday: Air fryer soy and ginger salmon Actual time: 11 minutes 5 seconds Salmon, rice and broccoli are staples in my house, but the salmon usually requires oven cooking. So, when I saw the possibility of making this meal in just 15 minutes, I had to try it. The upshot was that this went straight on my weekly meal rotation. Salmon ready in six minutes? Excuse me!? My life has been changed forever. I used a pouch of rice to further speed things up – it’s a little cheat code I sometimes rely on and, besides a few extra pence here and there, there’s no harm in it. It meant I shaved 3 minutes 55 seconds off the promised 15-minute time. Consider me an air-fryer convert. Tuesday: Tahini tofu udon bowl Actual time: 7 minutes 10 seconds This is my own recipe which I’ve made a few times before. In moments of hanger, I’ve been known to manage it in five minutes flat. I whack the kettle on, then fry around 150g each of tofu and fresh stir-fry veg together in a pan, stirring occasionally. While that’s cooking, I soak one pouch of wok-ready udon noodles in boiling water from the kettle. Then I mix two tablespoons of tahini, one tablespoon of soy sauce, the juice from half a lime, one tablespoon of sesame oil, one teaspoon of rice wine vinegar and one teaspoon of sesame seeds in a small bowl. Once I’ve drained and dished up the noodles, I add the cooked veg and tofu then drizzle over the sauce and toss it all together. Et voilà. It’s not the prettiest of meals, but trust me, it’s delicious. The sauce is a real MVP here – it turns some standard ingredients into a culinary masterpiece. Tahini tofu udon Image source, Laura Wingrove https://ichef.bbci.co.uk/images/ic/480xn/p0lb3dzt.jpg This has become my favourite speedy mid-week meal Wednesday: Spring pea and chicken salad Actual time: 13 minutes 50 seconds I was drawn to this salad because it was both healthy and hearty. The yoghurt dressing gives a creaminess and the use of frozen peas and green beans is great as a quick, convenient way to boost veggie intake. To speed up the chicken cooking process, I chopped the chicken into strips before frying, so that it would cook more quickly. My version might not have looked as pretty as the recipe picture (below), but this week is all about speed, not styling. The dressing came together quickly and I was able to prep and plate the veggies while the chicken was frying. I liked this so much I made it again for lunch the next day. To up the carbs, I added chopped boiled new potatoes, which paired perfectly and didn’t add to the cooking time. Thursday: Stir-fried basil and lime pork with crispy eggs Actual time: 14 minutes 50 seconds A fried oozy egg with rice and pork mince? Sounds like a dish made for me. The minced meat hooked me in – it’s speedy and requires zero prep, going straight from packet to pan. If you’ve read the recipe, you’ll notice this is more of a 20-minute situation. But not with my trusty rice pouches. The fried egg and the seasoning for the pork mince took the dish to the next level. With fewer than 10 ingredients, most of which I already had in the cupboard, this is a definite winner for me. Friday: Tuna bean salad Actual time: 14 minutes 8 seconds Here’s a top tip for recipes with multiple boiling steps: combine them! Instead of cooking the green beans and then boiling the egg, I boiled the eggs first for four minutes, then added the green beans to the same pan for the remaining four minutes. This not only streamlined the cooking process but also saved on washing up. Although this recipe was incredibly speedy and came together in under 15 minutes, for me, it’s a lunch more than a dinner. Yes, there are carbs and protein, but I need a bit more to feel full. So, if I was making this again in the evening, I’d add a pack of microwavable grains. My thoughts on the week Full disclosure: I wasn’t exactly buzzing about the prospect of a week of 15-minute dinners. While I was really up for saving time, I thought I’d be seriously underwhelmed by the meals I could whip up from scratch. Sure, I did miss the depth of flavour that comes with slower cooking (next time I’ll be reaching for the miso or yeast extract to try and add some umami backbone), but was actually pleasantly surprised by the variety of dishes that can be made in such a short amount of time. Turns out there’s a lot more to 15-minute recipes than stir-fries. Also enlightening was just how much could be achieved in a quarter of an hour. Most of my meals were, I have to admit, really filling and satisfying. That said, test week was unseasonably warm and sunny, so I wasn’t craving super hearty food. I’m under no illusion that on a colder, wetter week, when I’m all about comforting dishes like lasagnes and curries, I might struggle to find enough recipes to fit the bill. Despite leaning on a few cheat ingredients which tend to cost more (looking at you, rice pouches), I didn’t spend any more on my food shop than usual this week, which is another win. Will I carry on with 15-minute meals? Short answer: yes. Long answer: I’m going to try and find a balance. First off, when it comes to speedy cookery, often, it takes forward planning – think marinating overnight to boost flavour, having all the ingredients you need ready to go and sifting through (sometimes very ambitiously timed) recipes for inspiration. And that’s just more possible some weeks than others. After this week, though, I’d say I’m a bit of a pro at finding decent 15-minute recipes. My tips? Always check for the words ‘leftover’ or ‘pre-cooked’Look for short, snappy steps in the methodDon’t discount recipes with lentils, beans or grains – pouches and tins are ideal Always check for the words ‘leftover’ or ‘pre-cooked’ Look for short, snappy steps in the method Don’t discount recipes with lentils, beans or grains – pouches and tins are ideal Most importantly, there’s no point making a meal because it’s quick if you’re not going to enjoy it. So much is possible in 15 minutes – it’s just about finding the recipes that are right for you. Originally published May 2025 Want more? Visit BBC Food on Instagram, Facebook and Pinterest or watch the latest Food TV programmes on BBC iPlayer." }, "content_info": { "domain": "Food & Cooking", "subdomain": "Recipes" } }
{ "$oid": "68bace66eb3bdbfd0cc00209" }	c82d56b95163e19b1ea21804aef2f54e69ec4ce1035b1eb44b5ddf1bab4abf78	These are the worst foods for your gut We know that eating lots of fruit, vegetables and fermented foods are good for our gut, but what foods should we avoid for optimal gut health? By Kat Storr https://ichef.bbci.co.uk/images/ic/480xn/p0jch3qc.jpg Science is constantly learning more about how the gut interacts with the rest of the body. And with every breakthrough, doctors, dietitians and nutritionists update their advice on the foods we need to include in our diet for general good health. We’re instructed to eat 30 plant points a week, to increase our fibre and told that following a Mediterranean ‘blue zone’ diet could be the key to living a long life. Nutritional scientist Toral Shah explains that our gut microbiome is important because its “intricate system of bacteria, fungi, viruses and other microscopic organisms works together to break down foods, absorb nutrients and fight off harmful pathogens. “From digestion to immune response, gut health plays a crucial role in maintaining our overall health and wellness including impacting things like mental health, IBS, liver health and obesity.” Like every part of our body, our gut is completely unique which means the food we eat affects us all differently. But what are the worse foods for our gut health? Here’s what the experts say… Ultra-processed foods (UPFs) UPFs are foods which have been manufactured using artificial ingredients such as flavour enhancers, emulsifiers and additives. Examples such as ham, sausages, breakfast cereals, ice cream and biscuits, are often high in calories but low in nutrients. It’s not known exactly why UPFs are bad for our health – it’s likely due to a myriad of reasons. One recent study stated they’re potentially linked to 32 health issues, with their effect on the gut microbiome seen as a key factor. The paper stated that UPFs may create ‘changes to the gut microbiome and increase inflammation,” which in turn causes many of the 32 health issues. In addition, studies have shown that some additives and emulsifiers used in UPFs to make them appealing to consumers can weaken your gut barrier, leading to inflammation, constipation and other health problems such as weight gain and heartburn. While giving up UPFs completely can be incredibly difficult, experts suggest you follow the 80/20 rule – where you try to eat healthy 80% of the time and allow yourself treats the remaining 20% of the time. Fried foods Foods cooked in oil or deep fried contain saturated and trans fats which can be difficult to digest and affect your gut microbiome. Stir-frying food is a good alternative, it will reduce your fat consumption and make it easier for your gut to digest the foods and have less of an impact on your good gut bacteria. If you love fried food you don’t have to give it up completely, once again you could include it in the 80/20 rule. High-sugar foods Sugary cereals, ice cream and cakes are just some examples of foods which are high in refined sugar and could harm your gut if eaten too frequently. Sugar can cause inflammation in your gut which can damage its protective mucus layer and harm the good bacteria that we all need. One study found that mice who consumed a large amount of refined sugar had high instances of gut disease, including colitis. High-sugar foods don’t just include sweets and cakes though. Fruit juices, yoghurts, sauces, soups and salad dressings can all contain surprising amounts of sugar so it’s always worth checking the label when shopping. The NHS recommends adults have no more than 30g of free sugars, defined as ‘sugars added to food or drinks and sugars found naturally in honey, syrups and unsweetened fruit and vegetable juices, smoothies and purees,’ per day. Artificial sweeteners Popular because they are low in sugar and calories, there’s a lot of conflicting information regarding the impact they could have on our gut health. “In the past, experts believed artificial sweeteners had no effect on the body because they were considered inert. This is because our digestive enzymes are unable to break them down, so they typically pass through our system without being altered,” explains Shah. But studies on animals have shown sweeteners can impact gut bacteria. However, it’s important to remember that this might not mean it applies to humans too. And the research that has focused on humans has shown conflicting results. More research needs to be done in this area, but all sweeteners used in the UK must be approved for safety before they are used in food and drink. Alcohol Nutritionist Rohini Bajekal says alcohol can be one of the worst lifestyle choices for our gut health. She explains it can disrupt the balance of good and bad bacteria in our guts and cause chronic inflammation, irritating cells in the stomach lining. This is also known as gastritis. This is backed up by a 2017 study which looked at the effect of alcohol on our gut and immune system. It found that ‘alcohol can induce intestinal inflammation through a cascade of mechanisms that subsequently lead to inflammation and organ dysfunction throughout the body, in particular in the liver and brain’. While moderate drinking is unlikely to cause significant damage, if you drink more than recommended you may experience bloating, constipation and discomfort. There is potentially one exception to the rule though, red wine. Researchers at Kings College, London, conducted a study in 2019 which examined the impact various types of alcohol had on the gut and found a moderate intake of red wine could actually help your gut. Lead author, Dr Caroline Le Roy said: “While we have long-known of the unexplained benefits of red wine on heart health, this study shows moderate red wine consumption is associated with greater diversity and a healthier gut microbiota that partly explain its long debated beneficial effects on health.” Originally published July 2024. Updated May 2025	{ "data_info": { "lang": "en-GB", "url": "https://www.bbc.co.uk/food/articles/worst_gut_foods", "type": "HowTo", "processing_date": "2025-09-05T00:00:00", "delivery_version": "v1.0", "title": "These are the worst foods for your gut", "content": "We know that eating lots of fruit, vegetables and fermented foods are good for our gut, but what foods should we avoid for optimal gut health? By Kat Storr https://ichef.bbci.co.uk/images/ic/480xn/p0jch3qc.jpg Science is constantly learning more about how the gut interacts with the rest of the body. And with every breakthrough, doctors, dietitians and nutritionists update their advice on the foods we need to include in our diet for general good health. We’re instructed to eat 30 plant points a week, to increase our fibre and told that following a Mediterranean ‘blue zone’ diet could be the key to living a long life. Nutritional scientist Toral Shah explains that our gut microbiome is important because its “intricate system of bacteria, fungi, viruses and other microscopic organisms works together to break down foods, absorb nutrients and fight off harmful pathogens. “From digestion to immune response, gut health plays a crucial role in maintaining our overall health and wellness including impacting things like mental health, IBS, liver health and obesity.” Like every part of our body, our gut is completely unique which means the food we eat affects us all differently. But what are the worse foods for our gut health? Here’s what the experts say… Ultra-processed foods (UPFs) UPFs are foods which have been manufactured using artificial ingredients such as flavour enhancers, emulsifiers and additives. Examples such as ham, sausages, breakfast cereals, ice cream and biscuits, are often high in calories but low in nutrients. It’s not known exactly why UPFs are bad for our health – it’s likely due to a myriad of reasons. One recent study stated they’re potentially linked to 32 health issues, with their effect on the gut microbiome seen as a key factor. The paper stated that UPFs may create ‘changes to the gut microbiome and increase inflammation,” which in turn causes many of the 32 health issues. In addition, studies have shown that some additives and emulsifiers used in UPFs to make them appealing to consumers can weaken your gut barrier, leading to inflammation, constipation and other health problems such as weight gain and heartburn. While giving up UPFs completely can be incredibly difficult, experts suggest you follow the 80/20 rule – where you try to eat healthy 80% of the time and allow yourself treats the remaining 20% of the time. Fried foods Foods cooked in oil or deep fried contain saturated and trans fats which can be difficult to digest and affect your gut microbiome. Stir-frying food is a good alternative, it will reduce your fat consumption and make it easier for your gut to digest the foods and have less of an impact on your good gut bacteria. If you love fried food you don’t have to give it up completely, once again you could include it in the 80/20 rule. High-sugar foods Sugary cereals, ice cream and cakes are just some examples of foods which are high in refined sugar and could harm your gut if eaten too frequently. Sugar can cause inflammation in your gut which can damage its protective mucus layer and harm the good bacteria that we all need. One study found that mice who consumed a large amount of refined sugar had high instances of gut disease, including colitis. High-sugar foods don’t just include sweets and cakes though. Fruit juices, yoghurts, sauces, soups and salad dressings can all contain surprising amounts of sugar so it’s always worth checking the label when shopping. The NHS recommends adults have no more than 30g of free sugars, defined as ‘sugars added to food or drinks and sugars found naturally in honey, syrups and unsweetened fruit and vegetable juices, smoothies and purees,’ per day. Artificial sweeteners Popular because they are low in sugar and calories, there’s a lot of conflicting information regarding the impact they could have on our gut health. “In the past, experts believed artificial sweeteners had no effect on the body because they were considered inert. This is because our digestive enzymes are unable to break them down, so they typically pass through our system without being altered,” explains Shah. But studies on animals have shown sweeteners can impact gut bacteria. However, it’s important to remember that this might not mean it applies to humans too. And the research that has focused on humans has shown conflicting results. More research needs to be done in this area, but all sweeteners used in the UK must be approved for safety before they are used in food and drink. Alcohol Nutritionist Rohini Bajekal says alcohol can be one of the worst lifestyle choices for our gut health. She explains it can disrupt the balance of good and bad bacteria in our guts and cause chronic inflammation, irritating cells in the stomach lining. This is also known as gastritis. This is backed up by a 2017 study which looked at the effect of alcohol on our gut and immune system. It found that ‘alcohol can induce intestinal inflammation through a cascade of mechanisms that subsequently lead to inflammation and organ dysfunction throughout the body, in particular in the liver and brain’. While moderate drinking is unlikely to cause significant damage, if you drink more than recommended you may experience bloating, constipation and discomfort. There is potentially one exception to the rule though, red wine. Researchers at Kings College, London, conducted a study in 2019 which examined the impact various types of alcohol had on the gut and found a moderate intake of red wine could actually help your gut. Lead author, Dr Caroline Le Roy said: “While we have long-known of the unexplained benefits of red wine on heart health, this study shows moderate red wine consumption is associated with greater diversity and a healthier gut microbiota that partly explain its long debated beneficial effects on health.” Originally published July 2024. Updated May 2025" }, "content_info": { "domain": "Food & Cooking", "subdomain": "Recipes" } }
{ "$oid": "68bace66eb3bdbfd0cc0020a" }	6d6734cde77a733b212a3b9c5e1c3717ea14fba5b10f06c945a526ddd51cb712	Air fryer meal plan for one Make eating alone a treat with our air fryer meal plan for one, designed to help you whip up irresistible dinners with minimal effort, every day of the week. The recipes make the most out the speed and efficiency that we love air fryers for, each taking less than 30 minutes from start to finish. More meal plan inspiration Budget microwave meal plan for oneBudget vegetarian meal plan for oneBudget vegan meal plan for one Budget microwave meal plan for one Budget vegetarian meal plan for one Budget vegan meal plan for one Pro recipe developer and cookbook author Justine Pattison came up with the recipes, and she’s included helpful tips like ideas for ingredient swaps (to make veggie versions or just use up what you already have in the fridge), storing leftovers and short cuts. The recipes were tested in a 4-litre air fryer. If yours has a much larger or smaller capacity, you might need to adjust the cooking times slightly. Air fryers do vary, but we’ve made sure these recipes are easily achievable with all the most common models. Shopping list Fruit and vegetables□ 1 garlic bulb□ 1 medium red onion (or 2 very small red onions)□ 10g fresh root ginger□ 300g/10½oz small new potatoes, quartered□ 150g/5½oz sweet potato□ 1 medium carrot□ 1 small parsnip□ long-stemmed broccoli or stir-fried veg, to serve□ 200g/7oz cherry tomatoes□ 3 medium courgettes (around 175g/6oz each)□ 1 small red pepper□ 1 medium yellow or orange pepper□ colourful mixed salad, to serve□ 1 lemon□ fresh coriander□ small bunch fresh flatleaf parsley□ small bunch fresh mint Meat and fish□ 2 chicken breasts, boneless and skinless (around 150–175g/5½–6oz each)□ 2 lamb loin chops□ 1 thick-cut boneless pork loin steak□ 125g/4½oz frozen cooked prawns□ 150g/5½oz thick, skinless white fish fillet (such as cod loin, hake, or haddock)□ 2 rashers rindless streaky bacon, preferably dry-cured□ 4 thin slices chorizo Dairy, eggs and chilled□ 20g/¾oz butter□ 75ml/5 tbsp double cream, plus extra for drizzling□ 2 tbsp full-fat Greek-style yoghurt□ 20g/½oz garlic and herb cream cheese□ 125g/4½oz halloumi Tins, packets and jars□ 2 tbsp tikka paste (from a jar)□ 125g/4½oz dried linguine or spaghetti□ 100g/3½oz tinned butter beans□ 200g/7oz passata□ rice, to serve Cooking ingredients□ 4 tbsp sunflower oil or olive oil□ 6 tbsp extra virgin olive oil□ 1 tsp sesame oil□ 1 tsp dark soy sauce□ 1½ tsp white wine vinegar□ 1 tbsp tomato purée□ 2 tsp harissa, preferably rose harissa□ 3 tbsp runny honey□ 1 tsp caster sugar□ 1 tsp smoked paprika, hot or sweet□ 2 large pinches ground turmeric (optional)□ ½ tsp ground ginger□ ¼ tsp dried chilli flakes□ 3 pinches dried thyme□ ¼ tsp dried oregano□ salt and freshly ground black pepper Other□ crusty bread, to serve (optional)□ flatbread, to serve (optional)	{ "data_info": { "lang": "en-GB", "url": "https://www.bbc.co.uk/food/articles/air_fryer_meal_plan_one", "type": "HowTo", "processing_date": "2025-09-05T00:00:00", "delivery_version": "v1.0", "title": "Air fryer meal plan for one", "content": "Make eating alone a treat with our air fryer meal plan for one, designed to help you whip up irresistible dinners with minimal effort, every day of the week. The recipes make the most out the speed and efficiency that we love air fryers for, each taking less than 30 minutes from start to finish. More meal plan inspiration Budget microwave meal plan for oneBudget vegetarian meal plan for oneBudget vegan meal plan for one Budget microwave meal plan for one Budget vegetarian meal plan for one Budget vegan meal plan for one Pro recipe developer and cookbook author Justine Pattison came up with the recipes, and she’s included helpful tips like ideas for ingredient swaps (to make veggie versions or just use up what you already have in the fridge), storing leftovers and short cuts. The recipes were tested in a 4-litre air fryer. If yours has a much larger or smaller capacity, you might need to adjust the cooking times slightly. Air fryers do vary, but we’ve made sure these recipes are easily achievable with all the most common models. Shopping list Fruit and vegetables□ 1 garlic bulb□ 1 medium red onion (or 2 very small red onions)□ 10g fresh root ginger□ 300g/10½oz small new potatoes, quartered□ 150g/5½oz sweet potato□ 1 medium carrot□ 1 small parsnip□ long-stemmed broccoli or stir-fried veg, to serve□ 200g/7oz cherry tomatoes□ 3 medium courgettes (around 175g/6oz each)□ 1 small red pepper□ 1 medium yellow or orange pepper□ colourful mixed salad, to serve□ 1 lemon□ fresh coriander□ small bunch fresh flatleaf parsley□ small bunch fresh mint Meat and fish□ 2 chicken breasts, boneless and skinless (around 150–175g/5½–6oz each)□ 2 lamb loin chops□ 1 thick-cut boneless pork loin steak□ 125g/4½oz frozen cooked prawns□ 150g/5½oz thick, skinless white fish fillet (such as cod loin, hake, or haddock)□ 2 rashers rindless streaky bacon, preferably dry-cured□ 4 thin slices chorizo Dairy, eggs and chilled□ 20g/¾oz butter□ 75ml/5 tbsp double cream, plus extra for drizzling□ 2 tbsp full-fat Greek-style yoghurt□ 20g/½oz garlic and herb cream cheese□ 125g/4½oz halloumi Tins, packets and jars□ 2 tbsp tikka paste (from a jar)□ 125g/4½oz dried linguine or spaghetti□ 100g/3½oz tinned butter beans□ 200g/7oz passata□ rice, to serve Cooking ingredients□ 4 tbsp sunflower oil or olive oil□ 6 tbsp extra virgin olive oil□ 1 tsp sesame oil□ 1 tsp dark soy sauce□ 1½ tsp white wine vinegar□ 1 tbsp tomato purée□ 2 tsp harissa, preferably rose harissa□ 3 tbsp runny honey□ 1 tsp caster sugar□ 1 tsp smoked paprika, hot or sweet□ 2 large pinches ground turmeric (optional)□ ½ tsp ground ginger□ ¼ tsp dried chilli flakes□ 3 pinches dried thyme□ ¼ tsp dried oregano□ salt and freshly ground black pepper Other□ crusty bread, to serve (optional)□ flatbread, to serve (optional)" }, "content_info": { "domain": "Food & Cooking", "subdomain": "Recipes" } }
{ "$oid": "68bace66eb3bdbfd0cc0020b" }	7323c63a6530c9ce72f671290490b1e961ea0ee359a2a8b5c319d1c83096f8c3	How to throw a street party Celebrating the 80th anniversary of VE Day with a street party? Here’s how you can create a great community event with delicious food and drink https://ichef.bbci.co.uk/images/ic/480xn/p0fhkblm.jpg The bunting’s hung, you’ve created a playlist that’ll have people (literally) dancing in the street and you’ve dug out all your emergency chairs. You’re almost, almost ready to celebrate the 80th anniversary of VE Day. Whether you're going for a big street party or intimate gathering, you'll likely be thinking about which dishes to whip up and deciding on the drinks you'll be toasting with. Our ultimate guide will provide all the inspiration you need… A team effort Especially if you're planning a big street party, the easiest way to keep effort levels and costs manageable is to make sure multiple people are pitching in to help cook, organise and fund the event. Hash out the details well ahead of time and stick to the plan, so that there are no surprises later down the line, like unexpected costs. “Work out what the food budget will be in advance,” says Matthew Shaw, seasoned event planner and founder of events studio, Sauveur. “Consider what you need to make, and for how many people, to see what the expense will likely be.” Communication is key for staying on budget, says Lyle Copeland, co-founder of Indigo and Ivy Events. “Plan carefully from a catering perspective the dishes and drinks that all the other partygoers are bringing. This is a better approach that letting people bring whatever they want on the day, where you could end up with ten of one thing and nothing of another.” This is a great way to cut down on potential food waste, too. Brilliant snacks that won't blow the budget There are plenty of budget-friendly, celebration-worthy dishes. Sausage rolls are perfect snacks as you can make lots on a modest spend. Check whether homemade or ready-made pastry is cheaper when you’re shopping, to get the most for your money. Sandwiches are another solid option. Leave them open or have rolls and fillings served separately, so people can make their own. Otherwise, says Shaw, they might go soggy if they're not eaten at once. Sarah Turner, head of development at catering company Social Pantry is a fan of quiches and frittatas for parties. Alternatively, try a hearty salad: “You could opt for a chicken salad or a nice cold potato salad – you can go really classic with that, with a little mayo or crème fraiche tossed through.” A pasta salad will also be a popular option. This budget-friendly tuna and sweetcorn version will be a real crowd-pleaser and you could make some without the tuna as a veggie option. Wave your flag dishes https://ichef.bbci.co.uk/images/ic/480xn/p0fhgxf1.jpg Kim-Joy's Union Jack shortbread biscuits are not only tasty treats, they're beautiful too Afternoon tea is a quintessentially British way to celebrate, and on VE Day, people were said to celebrate with sandwiches and beer. You could make finger sandwiches to add to the celebratory feel. Add scones with jam and clotted cream and a big slice of Victoria sponge to really add to the occasion. For patriotic puddings, celebrate the red, white and blue – and leave everyone speechless in the process – with beautiful Union Jack shortbread biscuits or a Union Jack cake, which is a happily straightforward fruit-topped traybake. If you’re keen on a fruity dessert but short on time, Shaw recommends another classic favourite: “A big bowl of strawberries and a jug of cream is a perfectly simple dessert.” Hot centrepieces If you're planning on making a hot dish, then “the more you can do in advance, the better,” says Turner. “You can just heat it up when you’re ready to serve. “I usually do a layered potato such as dauphinoise that I can make an advance and then just warm up. For meat, something slow cooked is lovely. “Keeping things warm does depend on what you are doing, but you could turn your oven off and leave the door closed with the food covered, so you're not keeping your oven going and using electricity. If you've got a slow cooker, you can keep things warm in there which uses less energy. Or if you are barbecuing, wrapping things in foil, turning the barbecue off and leaving the lid down will do the job. “The main thing to remember is that a lot of food does not need to be piping hot – it’s okay if it has sat and cooled a little. Baked dishes like mac and cheese and lasagne benefit from some cooling time. “If you’re serving hot food, I would look for recipes that don’t require lots of final steps. You will want something you can whip out of the oven, garnish, and put in front of people.” Raise your glasses You can keep the drinks flowing without having to be the one to refill all those glasses, says Shaw. “Large jugs or bowls of punch (or Pimm's) will be your hosting ally here. People can help themselves and they are easy to top up.” White wine sangria, featuring triple sec, ginger ale and fruit, is also perfect as a help-yourself drink. For soft drinks, there’s no need to settle for the usual cordial or fizzy suspects if you want something special. Alcohol-free concoctions are easy to make and lots of them are great for kids as well as grown-ups. The classic Shirley Temple is always a hit, while a refreshing apple elderflower cooler is a great way to quench people’s thirsts. Stay safe “Food safety and hygiene is absolutely key for all gatherings. Following the obvious safety rules in terms of refrigeration and covering food is always a given,” says event planner Lavinia Stewart-Brown. She continues: “In hot weather, leave your food in the fridge for as long as you can. A good tip is to put smaller portions out and keep replenishing the trays and plates, straight from your kitchen.” This will also mean any leftovers can be used another day or given away, as they won't have been sat out. “Also, ahead of any event, make sure you understand any key dietary requirements, plan how you can separate food and pre-warn guests about any potential cross-contamination.” It’s a good idea to tread carefully when it comes to common problem foods. “I would generally avoid ingredients such as shellfish, nuts, and pork and keep gluten to the side,” says Shaw. “If you are going to prepare meat as your centrepiece, then I suggest that your second option is vegan. That should cover all your bases.” If there’s a bunch of people bringing dishes and you’re concerned that food hygiene standards won’t be high across the board, send a reminder but be diplomatic. “How you approach this will depend on your relationship with neighbours or co-hosts,” says Shaw. “If I were doing this I would find a helpful article to share and mention that you found this useful to read, so you’re placing this on yourself first.” Weather prepared Finally, let's broach the subject that anyone planning an outdoor event in the UK will be thinking about: rain. While we'll all be hoping for sunshine, there's no need to fear those dark clouds if you're organised enough. “Rain can be navigated well if you are expecting it and have a plan,” says Shaw. Ask your neighbours to see if anyone has a gazebo or shelter they could lend. You can then have a main food area which is sheltered from the elements.” Now make: Chocolate cakeBlondiesCheese and onion pastiesCheese scones Chocolate cake Chocolate cake Blondies Blondies Cheese and onion pasties Cheese and onion pasties Cheese scones Cheese scones Originally published April 2023. Updated April 2025	{ "data_info": { "lang": "en-GB", "url": "https://www.bbc.co.uk/food/articles/street_party", "type": "HowTo", "processing_date": "2025-09-05T00:00:00", "delivery_version": "v1.0", "title": "How to throw a street party", "content": "Celebrating the 80th anniversary of VE Day with a street party? Here’s how you can create a great community event with delicious food and drink https://ichef.bbci.co.uk/images/ic/480xn/p0fhkblm.jpg The bunting’s hung, you’ve created a playlist that’ll have people (literally) dancing in the street and you’ve dug out all your emergency chairs. You’re almost, almost ready to celebrate the 80th anniversary of VE Day. Whether you're going for a big street party or intimate gathering, you'll likely be thinking about which dishes to whip up and deciding on the drinks you'll be toasting with. Our ultimate guide will provide all the inspiration you need… A team effort Especially if you're planning a big street party, the easiest way to keep effort levels and costs manageable is to make sure multiple people are pitching in to help cook, organise and fund the event. Hash out the details well ahead of time and stick to the plan, so that there are no surprises later down the line, like unexpected costs. “Work out what the food budget will be in advance,” says Matthew Shaw, seasoned event planner and founder of events studio, Sauveur. “Consider what you need to make, and for how many people, to see what the expense will likely be.” Communication is key for staying on budget, says Lyle Copeland, co-founder of Indigo and Ivy Events. “Plan carefully from a catering perspective the dishes and drinks that all the other partygoers are bringing. This is a better approach that letting people bring whatever they want on the day, where you could end up with ten of one thing and nothing of another.” This is a great way to cut down on potential food waste, too. Brilliant snacks that won't blow the budget There are plenty of budget-friendly, celebration-worthy dishes. Sausage rolls are perfect snacks as you can make lots on a modest spend. Check whether homemade or ready-made pastry is cheaper when you’re shopping, to get the most for your money. Sandwiches are another solid option. Leave them open or have rolls and fillings served separately, so people can make their own. Otherwise, says Shaw, they might go soggy if they're not eaten at once. Sarah Turner, head of development at catering company Social Pantry is a fan of quiches and frittatas for parties. Alternatively, try a hearty salad: “You could opt for a chicken salad or a nice cold potato salad – you can go really classic with that, with a little mayo or crème fraiche tossed through.” A pasta salad will also be a popular option. This budget-friendly tuna and sweetcorn version will be a real crowd-pleaser and you could make some without the tuna as a veggie option. Wave your flag dishes https://ichef.bbci.co.uk/images/ic/480xn/p0fhgxf1.jpg Kim-Joy's Union Jack shortbread biscuits are not only tasty treats, they're beautiful too Afternoon tea is a quintessentially British way to celebrate, and on VE Day, people were said to celebrate with sandwiches and beer. You could make finger sandwiches to add to the celebratory feel. Add scones with jam and clotted cream and a big slice of Victoria sponge to really add to the occasion. For patriotic puddings, celebrate the red, white and blue – and leave everyone speechless in the process – with beautiful Union Jack shortbread biscuits or a Union Jack cake, which is a happily straightforward fruit-topped traybake. If you’re keen on a fruity dessert but short on time, Shaw recommends another classic favourite: “A big bowl of strawberries and a jug of cream is a perfectly simple dessert.” Hot centrepieces If you're planning on making a hot dish, then “the more you can do in advance, the better,” says Turner. “You can just heat it up when you’re ready to serve. “I usually do a layered potato such as dauphinoise that I can make an advance and then just warm up. For meat, something slow cooked is lovely. “Keeping things warm does depend on what you are doing, but you could turn your oven off and leave the door closed with the food covered, so you're not keeping your oven going and using electricity. If you've got a slow cooker, you can keep things warm in there which uses less energy. Or if you are barbecuing, wrapping things in foil, turning the barbecue off and leaving the lid down will do the job. “The main thing to remember is that a lot of food does not need to be piping hot – it’s okay if it has sat and cooled a little. Baked dishes like mac and cheese and lasagne benefit from some cooling time. “If you’re serving hot food, I would look for recipes that don’t require lots of final steps. You will want something you can whip out of the oven, garnish, and put in front of people.” Raise your glasses You can keep the drinks flowing without having to be the one to refill all those glasses, says Shaw. “Large jugs or bowls of punch (or Pimm's) will be your hosting ally here. People can help themselves and they are easy to top up.” White wine sangria, featuring triple sec, ginger ale and fruit, is also perfect as a help-yourself drink. For soft drinks, there’s no need to settle for the usual cordial or fizzy suspects if you want something special. Alcohol-free concoctions are easy to make and lots of them are great for kids as well as grown-ups. The classic Shirley Temple is always a hit, while a refreshing apple elderflower cooler is a great way to quench people’s thirsts. Stay safe “Food safety and hygiene is absolutely key for all gatherings. Following the obvious safety rules in terms of refrigeration and covering food is always a given,” says event planner Lavinia Stewart-Brown. She continues: “In hot weather, leave your food in the fridge for as long as you can. A good tip is to put smaller portions out and keep replenishing the trays and plates, straight from your kitchen.” This will also mean any leftovers can be used another day or given away, as they won't have been sat out. “Also, ahead of any event, make sure you understand any key dietary requirements, plan how you can separate food and pre-warn guests about any potential cross-contamination.” It’s a good idea to tread carefully when it comes to common problem foods. “I would generally avoid ingredients such as shellfish, nuts, and pork and keep gluten to the side,” says Shaw. “If you are going to prepare meat as your centrepiece, then I suggest that your second option is vegan. That should cover all your bases.” If there’s a bunch of people bringing dishes and you’re concerned that food hygiene standards won’t be high across the board, send a reminder but be diplomatic. “How you approach this will depend on your relationship with neighbours or co-hosts,” says Shaw. “If I were doing this I would find a helpful article to share and mention that you found this useful to read, so you’re placing this on yourself first.” Weather prepared Finally, let's broach the subject that anyone planning an outdoor event in the UK will be thinking about: rain. While we'll all be hoping for sunshine, there's no need to fear those dark clouds if you're organised enough. “Rain can be navigated well if you are expecting it and have a plan,” says Shaw. Ask your neighbours to see if anyone has a gazebo or shelter they could lend. You can then have a main food area which is sheltered from the elements.” Now make: Chocolate cakeBlondiesCheese and onion pastiesCheese scones Chocolate cake Chocolate cake Blondies Blondies Cheese and onion pasties Cheese and onion pasties Cheese scones Cheese scones Originally published April 2023. Updated April 2025" }, "content_info": { "domain": "Food & Cooking", "subdomain": "Recipes" } }
{ "$oid": "68bace67eb3bdbfd0cc0020c" }	3a6a26ecb44403db9a50a7597043884bae356b2c6bd3398c89002157ce70fc2f	High-protein or high-carb: Will either boost your fitness? https://ichef.bbci.co.uk/images/ic/480xn/p0816pmj.jpg Whether you’re an occasional gym goer, exercise enthusiast or professional athlete, you’ve probably received tips on how changing your diet could boost your fitness. You might be tempted by high-protein products to build strength, or to reduce your carb intake in order to improve performance. Or the opposite, you might consider ‘carb loading’ before a sporting event and consuming further carbs during the event in the hope they’ll fuel and power you through. Advice for diets aimed at supporting exercise often falls into one of these two camps: Low carb + fat + protein – to help build and repair muscle while burning fatCarb-led + low fat – to give you the energy to perform well without taking on extra fat. Low carb + fat + protein – to help build and repair muscle while burning fat Carb-led + low fat – to give you the energy to perform well without taking on extra fat. But is one really better than the other? How much protein and carbohydrate should we consume? “Dietary guidelines recommend around half our daily calorie intake (one-third of the food you eat) should come from carbohydrates – these are found in starchy foods, such as bread, pasta, rice, couscous, potatoes, breakfast cereals, oats and other grains like rye and barley. “Wholegrain or higher-fibre varieties should be chosen where possible,” says nutrition scientist and British Nutrition Foundation spokesperson, Sarah Coe. As for protein? “Adults need around 0.75g protein per kilogram of body weight per day. If you are regularly active, you may need slightly more protein to help with muscle growth and repair,” says Coe. However, as you’d imagine, things start to change when you’re a sports professional. “The exact amount of carbohydrate or protein an athlete needs varies individually, depending on their sport, training programme, and intensity and duration of exercise sessions. An athlete training for three to five hours per week is recommended to have 4–5g carbohydrate per kilogram of body weight per day, whereas an athlete who trains much more intensively for at least two hours a day will need double this amount. “The protein requirements of strength and endurance athletes are higher than those of the general population. Strength athletes typically require 1.2–1.7g protein per kilogram of body weight per day, whereas endurance athletes need 1.2–1.4g protein per kilogram of body weight per day,” she says. This is because protein contains amino acids, which are the building blocks for muscle growth. Professional athletes versus the rest of us https://ichef.bbci.co.uk/images/ic/480xn/p0816q5k.jpg Kenyan long-distance runner, Eliud Kipchoge, after running a sub-two hour marathon. The recommended dietary differences between athletes and well, everyone else, is something Dr Michael Newell, Sport and exercise nutrition lecturer at University of Westminster, discusses. “They’re the physiological weirdos of this world,” says the School of Life Sciences professor. He isn’t being critical of the world’s leading endurance athletes, in fact the opposite. He’s explaining how, when it comes to elite performers and their diet, often their biological make-up is different from that of the rest of us. “Endurance athletes have been selected for the sport because they’re very good at it and also because they are exceptionally good at consuming high rates of carbohydrates – those two things need to go together. You don’t get an elite marathon runner who can’t consume carbohydrates at a high rate,” he says. Dr Michael highlights record-breaking marathon runner Eliud Kipchoge as an example of a person’s physiology being different from the grand majority of others. “His aim was to consume around 90g of carbohydrate per hour (during a marathon). Most people would be violently sick if they tried to do that.” As Coe says, prescribed amounts of protein and carbohydrate can differ depending on the person’s sport and weight. This inevitably means diets differ, even within the same sport. While professional athletes have nutritional advice prescribed to them and their physiological make-up examined in great detail, this probably isn’t something the average gym-goer will have access to. Which can lead to problems… Choosing the right diet https://ichef.bbci.co.uk/images/ic/480xn/p0819p7l.jpg Competitive endurance runner and sports dietitian, Alexandra Cook. Alexandra Cook is a competitive endurance runner and sports dietitian. Rather than suggesting clients take on extreme diets that either focus on carbs or protein, she prefers a more balanced approach. “There’s a huge amount of misinformation out there. We’re in a world where there are a lot of influencers and people tend to look at what other people are doing and think, ‘if it’s worked for you, it’s going to work for me’,” she says. Cook finds herself having to battle misinformation about certain diets – especially ones that are restrictive. “Some athletes – especially in the ultra-endurance world – do tend to go for this low-carb approach and it works for them, which is great. But then they say ‘when I’m up and running, I’ve never felt fitter’. “That doesn’t mean it’s going to work for everybody else. I know for sure if I cut out carbohydrates, I probably wouldn’t be able to get out of bed, let alone run a 50-mile race.” So Cook’s approach is to instead tweak the guidelines to the individual she’s working with, “so that it accounts for their sport or for personal reasons such as different tastes and requirements.” This means no extremes of either protein or carbs. This balanced approach is something Dr Newell agrees with. “If you want to be able to train consistently, it would be ridiculous to exclude any macro-nutrient, in my opinion. To put it simply, you need carbohydrates to sustain longer, high-intensity training, and you need protein to help recover from that and to replace amino acids you’ve lost. On top of that, you need a bit of fat in order to ensure you get an adequate number of calories in your diet. “This isn’t particularly exciting or novel, it’s the Eatwell Guide advice. There’s a tendency for the newest-best-thing to be the diet you should be doing. But actually, there’s usually limited evidence behind whether they are attainable and have the results people think they do,” he concludes. Do we really need lots of protein? https://ichef.bbci.co.uk/images/ic/480xn/p08171c6.jpg “Protein is a big sports nutrition product at the moment, so I encourage people to look at who’s pushing it and why. Of course, protein is a very important nutrient, it’s vital for helping us perform and get the best out of ourselves,” says Cook. “It also helps us repair and recover. But currently people are being led to think they need an extortionate amount. The reality is, if we take on more protein than our body needs, we’ll just excrete it out. The sports dietitian continues: “Recently I kept a food diary, just out of interest, to see how much I was consuming. Without thinking, I was eating enough protein. This is simply because most people who train regularly eat a greater volume of food overall, so most reach their protein requirements and more without even trying. “If you have a portion of protein at each meal, and if you’re doing slightly higher training loads you get protein from snacks like nuts, peanut butter and milk, you’ll easily meet your protein requirements.” Coe also emphasises this point: “It’s a myth that eating lots of extra protein equals bigger muscles. While protein supplements are popular among some gym-goers for muscle building, they are generally unnecessary as most active people can easily get enough protein from a healthy, varied diet, including high-quality, lean protein foods.” What about if you’re following a vegan diet? https://ichef.bbci.co.uk/images/ic/480xn/p08171m8.jpg Tom Huelin is the fitness coach for football club Forest Green Rovers – the ‘world’s first 100 percent vegan football club’. As part of his responsibilities, he gives nutrition advice to the team. While the players are in control of their own meals at home, at work they follow a vegan diet and there are “a lot of vegetarians and a couple of vegans” in the squad. However, being a vegan club doesn’t make the nutritional requirements different from those of any other team. Tom explains that both protein and carbs in particular are a big focus for the footballers’ requirements. And the amounts prescribed depend on the football schedule. “Football’s a results business, and the most important time to be nutritionally prepared is on match day. So you just start with that and work backwards into the training days to make sure you’re at your optimum on match day,” Huelin says, before explaining what each day needs to include. The basics are: on the days they’re going to be working harder they consume more carbs, and they make sure after intensive sessions they receive a top-up of protein to help with muscular fatigue. To help encourage the team to receive the correct nutrition when they’re off the clock, they have access to an online resource which includes recipes for vegan meals. “The vegan element of it is key. We can attribute lots of positive things to it – physically and in terms of the levels of recovery. Players are feeling less fatigued. These are anecdotal of course, so while it might be they get these effects from following (at least) a semi-plan-based diet, we don’t know for sure,” the fitness coach says. Is it a challenge to get all the right nutrients into the players on a vegan diet? “No, and that’s because there are now good vegan plant protein supplements. It wasn’t always the case. When I first joined the club, I found it really tricky to get something that had a sufficient amount – and the right type – of protein. “In the last four years though, as veganism has become fashionable, more and more sports nutrition brands are developing vegan protein products. And we use things like soy milk, which is really high in protein.” So will one diet improve your fitness levels? Kind of. While there’s research to support the view that low-carb diets could help athletes, there’s also plenty pointing to the opposite, that low-carb diets will inhibit exercise performance. Does that mean carbs win the race? They’ll definitely give you the fuel you need to compete, but you do need protein with comprehensive amino acids to repair and help build your lean muscle mass. The experts we spoke to all advocate that it’s preferable to not cut any macro-nutrients out of your diet and to follow healthy eating guidelines – adapting them depending on your individual demands rather than re-writing them entirely. So, combined protein, carbohydrate and even fat should all help you cross that finish line – but unless you’re an elite athlete, you’ll almost certainly get enough of these from a healthy diet. *Originally published January 2020. Updated April 2025 Want more? Visit BBC Food on Instagram, Facebook and Pinterest or watch the latest Food TV programmes on BBC iPlayer.	{ "data_info": { "lang": "en-GB", "url": "https://www.bbc.co.uk/food/articles/protein_versus_carbs", "type": "HowTo", "processing_date": "2025-09-05T00:00:00", "delivery_version": "v1.0", "title": "High-protein or high-carb: Will either boost your fitness?", "content": "https://ichef.bbci.co.uk/images/ic/480xn/p0816pmj.jpg Whether you’re an occasional gym goer, exercise enthusiast or professional athlete, you’ve probably received tips on how changing your diet could boost your fitness. You might be tempted by high-protein products to build strength, or to reduce your carb intake in order to improve performance. Or the opposite, you might consider ‘carb loading’ before a sporting event and consuming further carbs during the event in the hope they’ll fuel and power you through. Advice for diets aimed at supporting exercise often falls into one of these two camps: Low carb + fat + protein – to help build and repair muscle while burning fatCarb-led + low fat – to give you the energy to perform well without taking on extra fat. Low carb + fat + protein – to help build and repair muscle while burning fat Carb-led + low fat – to give you the energy to perform well without taking on extra fat. But is one really better than the other? How much protein and carbohydrate should we consume? “Dietary guidelines recommend around half our daily calorie intake (one-third of the food you eat) should come from carbohydrates – these are found in starchy foods, such as bread, pasta, rice, couscous, potatoes, breakfast cereals, oats and other grains like rye and barley. “Wholegrain or higher-fibre varieties should be chosen where possible,” says nutrition scientist and British Nutrition Foundation spokesperson, Sarah Coe. As for protein? “Adults need around 0.75g protein per kilogram of body weight per day. If you are regularly active, you may need slightly more protein to help with muscle growth and repair,” says Coe. However, as you’d imagine, things start to change when you’re a sports professional. “The exact amount of carbohydrate or protein an athlete needs varies individually, depending on their sport, training programme, and intensity and duration of exercise sessions. An athlete training for three to five hours per week is recommended to have 4–5g carbohydrate per kilogram of body weight per day, whereas an athlete who trains much more intensively for at least two hours a day will need double this amount. “The protein requirements of strength and endurance athletes are higher than those of the general population. Strength athletes typically require 1.2–1.7g protein per kilogram of body weight per day, whereas endurance athletes need 1.2–1.4g protein per kilogram of body weight per day,” she says. This is because protein contains amino acids, which are the building blocks for muscle growth. Professional athletes versus the rest of us https://ichef.bbci.co.uk/images/ic/480xn/p0816q5k.jpg Kenyan long-distance runner, Eliud Kipchoge, after running a sub-two hour marathon. The recommended dietary differences between athletes and well, everyone else, is something Dr Michael Newell, Sport and exercise nutrition lecturer at University of Westminster, discusses. “They’re the physiological weirdos of this world,” says the School of Life Sciences professor. He isn’t being critical of the world’s leading endurance athletes, in fact the opposite. He’s explaining how, when it comes to elite performers and their diet, often their biological make-up is different from that of the rest of us. “Endurance athletes have been selected for the sport because they’re very good at it and also because they are exceptionally good at consuming high rates of carbohydrates – those two things need to go together. You don’t get an elite marathon runner who can’t consume carbohydrates at a high rate,” he says. Dr Michael highlights record-breaking marathon runner Eliud Kipchoge as an example of a person’s physiology being different from the grand majority of others. “His aim was to consume around 90g of carbohydrate per hour (during a marathon). Most people would be violently sick if they tried to do that.” As Coe says, prescribed amounts of protein and carbohydrate can differ depending on the person’s sport and weight. This inevitably means diets differ, even within the same sport. While professional athletes have nutritional advice prescribed to them and their physiological make-up examined in great detail, this probably isn’t something the average gym-goer will have access to. Which can lead to problems… Choosing the right diet https://ichef.bbci.co.uk/images/ic/480xn/p0819p7l.jpg Competitive endurance runner and sports dietitian, Alexandra Cook. Alexandra Cook is a competitive endurance runner and sports dietitian. Rather than suggesting clients take on extreme diets that either focus on carbs or protein, she prefers a more balanced approach. “There’s a huge amount of misinformation out there. We’re in a world where there are a lot of influencers and people tend to look at what other people are doing and think, ‘if it’s worked for you, it’s going to work for me’,” she says. Cook finds herself having to battle misinformation about certain diets – especially ones that are restrictive. “Some athletes – especially in the ultra-endurance world – do tend to go for this low-carb approach and it works for them, which is great. But then they say ‘when I’m up and running, I’ve never felt fitter’. “That doesn’t mean it’s going to work for everybody else. I know for sure if I cut out carbohydrates, I probably wouldn’t be able to get out of bed, let alone run a 50-mile race.” So Cook’s approach is to instead tweak the guidelines to the individual she’s working with, “so that it accounts for their sport or for personal reasons such as different tastes and requirements.” This means no extremes of either protein or carbs. This balanced approach is something Dr Newell agrees with. “If you want to be able to train consistently, it would be ridiculous to exclude any macro-nutrient, in my opinion. To put it simply, you need carbohydrates to sustain longer, high-intensity training, and you need protein to help recover from that and to replace amino acids you’ve lost. On top of that, you need a bit of fat in order to ensure you get an adequate number of calories in your diet. “This isn’t particularly exciting or novel, it’s the Eatwell Guide advice. There’s a tendency for the newest-best-thing to be the diet you should be doing. But actually, there’s usually limited evidence behind whether they are attainable and have the results people think they do,” he concludes. Do we really need lots of protein? https://ichef.bbci.co.uk/images/ic/480xn/p08171c6.jpg “Protein is a big sports nutrition product at the moment, so I encourage people to look at who’s pushing it and why. Of course, protein is a very important nutrient, it’s vital for helping us perform and get the best out of ourselves,” says Cook. “It also helps us repair and recover. But currently people are being led to think they need an extortionate amount. The reality is, if we take on more protein than our body needs, we’ll just excrete it out. The sports dietitian continues: “Recently I kept a food diary, just out of interest, to see how much I was consuming. Without thinking, I was eating enough protein. This is simply because most people who train regularly eat a greater volume of food overall, so most reach their protein requirements and more without even trying. “If you have a portion of protein at each meal, and if you’re doing slightly higher training loads you get protein from snacks like nuts, peanut butter and milk, you’ll easily meet your protein requirements.” Coe also emphasises this point: “It’s a myth that eating lots of extra protein equals bigger muscles. While protein supplements are popular among some gym-goers for muscle building, they are generally unnecessary as most active people can easily get enough protein from a healthy, varied diet, including high-quality, lean protein foods.” What about if you’re following a vegan diet? https://ichef.bbci.co.uk/images/ic/480xn/p08171m8.jpg Tom Huelin is the fitness coach for football club Forest Green Rovers – the ‘world’s first 100 percent vegan football club’. As part of his responsibilities, he gives nutrition advice to the team. While the players are in control of their own meals at home, at work they follow a vegan diet and there are “a lot of vegetarians and a couple of vegans” in the squad. However, being a vegan club doesn’t make the nutritional requirements different from those of any other team. Tom explains that both protein and carbs in particular are a big focus for the footballers’ requirements. And the amounts prescribed depend on the football schedule. “Football’s a results business, and the most important time to be nutritionally prepared is on match day. So you just start with that and work backwards into the training days to make sure you’re at your optimum on match day,” Huelin says, before explaining what each day needs to include. The basics are: on the days they’re going to be working harder they consume more carbs, and they make sure after intensive sessions they receive a top-up of protein to help with muscular fatigue. To help encourage the team to receive the correct nutrition when they’re off the clock, they have access to an online resource which includes recipes for vegan meals. “The vegan element of it is key. We can attribute lots of positive things to it – physically and in terms of the levels of recovery. Players are feeling less fatigued. These are anecdotal of course, so while it might be they get these effects from following (at least) a semi-plan-based diet, we don’t know for sure,” the fitness coach says. Is it a challenge to get all the right nutrients into the players on a vegan diet? “No, and that’s because there are now good vegan plant protein supplements. It wasn’t always the case. When I first joined the club, I found it really tricky to get something that had a sufficient amount – and the right type – of protein. “In the last four years though, as veganism has become fashionable, more and more sports nutrition brands are developing vegan protein products. And we use things like soy milk, which is really high in protein.” So will one diet improve your fitness levels? Kind of. While there’s research to support the view that low-carb diets could help athletes, there’s also plenty pointing to the opposite, that low-carb diets will inhibit exercise performance. Does that mean carbs win the race? They’ll definitely give you the fuel you need to compete, but you do need protein with comprehensive amino acids to repair and help build your lean muscle mass. The experts we spoke to all advocate that it’s preferable to not cut any macro-nutrients out of your diet and to follow healthy eating guidelines – adapting them depending on your individual demands rather than re-writing them entirely. So, combined protein, carbohydrate and even fat should all help you cross that finish line – but unless you’re an elite athlete, you’ll almost certainly get enough of these from a healthy diet. *Originally published January 2020. Updated April 2025 Want more? Visit BBC Food on Instagram, Facebook and Pinterest or watch the latest Food TV programmes on BBC iPlayer." }, "content_info": { "domain": "Food & Cooking", "subdomain": "Recipes" } }