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It’s prime comfort food season – but also the time of year when many of us are trying to focus on our health. Here’s how to strike the balance, according to a nutritionist (who also happens to be a carb lover). By Lily Soutter https://ichef.bbci.co.uk/images/ic/480xn/p0h4npt1.jpg My chicken and kale stew with butter bean mash is so nourishing I’m a London-based nutritionist and it’s my job to help people improve their diet and boost their health. You might think I’d avoid foods such as pie, pizza and pasta, but during the cold, dark winter months, leafy salads just aren’t going to hit the spot. It’s normal to gravitate towards heavier comfort foods at this time of year. These kinds of dishes are usually loved for their sense of nostalgia, association with cosiness and their hearty, satisfying nature. However, it’s also true that comfort foods can be high in calories, fat and refined carbohydrates. While enjoying these foods occasionally is fine, regular and excessive consumption could increase the risk of health issues, so it’s important to strike a balance between comfort and nourishment. Here’s how you can create comforting dishes that are good for the body as well as the soul. Nutrient boosting There are some comfort foods which are already thought of as nutritious – such as soups, stews and casseroles. It’s easy to boost the nutritional value of these dishes further with root vegetables, lentils and wholegrains, which are high in fibre and will help keep hunger at bay. Healthy twists There are so many creative ways to add a healthy twist to traditional comfort ‘treat’ foods. For example, I love to make a delicious chicken pie using a lighter crème fraîche instead of double cream and topping it with filo instead of shortcrust pastry. Just by swapping out those two ingredients, the result is much lower in saturated fat while still having all the creamy flavour and crunchy texture of the classic version. For a roast dinner, cooking potatoes in unsaturated fats such as olive oil rather than goose fat, butter, lard or ghee, reduces the saturated fat content which may play a role in maintaining healthy cholesterol levels. Lower-salt gravy can still be delicious too – try adding more herbs such as sage and thyme for flavour, in place of salt. And finally, finish your Sunday lunch with plenty of rainbow veggies. Curries are simple to put a healthy spin on as well – use light coconut milk instead of the full-fat version to reduce your meal’s saturated fat, and eat it with brown rice, which contains more fibre and nutrients than its white counterpart. Amazing all-rounder ingredients You don’t have to spend money on expensive specialist ingredients to boost your health. The freezer section of your supermarket will have plenty of options. Research has shown that frozen produce retains vitamins, minerals and even antioxidants, which are all beneficial to health – and it’s often cheaper than buying fresh. So, stock up on frozen fruit and veggies which are easy to add into dishes. Berries from the freezer can go into hot porridge or be whizzed into smoothies, for instance, while frozen spinach and kale are ideal for dropping straight into stews, curries and the like. Slightly starchier frozen vegetables like butternut squash, parsnips and peas are perfect for ultra-comforting and satisfying recipes like pasta, risotto and soup. A comforting stew that’s also chocca with nutrients and could help support the immune system. Frozen fish and lean chicken are convenient and efficient ingredients to give your recipes a protein boost. Elsewhere in the supermarket, beans, lentils and chickpeas are cost-effective and versatile store cupboard ingredients that are great sources of plant-based protein and fibre. Their adaptability means they work well in a wide range of recipes, from Tex-Mex enchiladas to Indian dals and family-friendly veggie burgers. Introducing nut butters into your recipes not only imparts an indulgent twist but also provides heart-friendly fats and nutrients such as vitamin E. When it comes to the fresh aisle, potatoes (both white and sweet) are the ultimate comfort food and can be enjoyed mashed with a stew, as a topping for a pie, baked and filled or made into homemade chips. Leave the skin on for a hit of fibre. And remember, you don’t need to cut out carbs Talking of potatoes, many of us gravitate towards carbohydrate-rich foods for comfort but are often made to feel guilty for doing so. I’m here to tell you that you really don’t need to. Carbohydrates play a role in the production of our happy hormone serotonin, which explains their appeal when seeking comfort. The key is in choosing carbohydrates with health benefits. Choose options like wholemeal bread, wholemeal pasta, brown rice, oats and potatoes. Wholegrains not only provide fibre, but regular consumption may also reduce the risk of heart disease and type 2 diabetes. Also, when cooking carbs, I often replace butter (which is high in saturated fat) with heart-friendly olive oil. For instance, try using olive oil for an ultra-creamy and flavoursome mash or tasty banana bread. So, go all out and embrace comfort food this winter, even if you’re trying to be mindful of your health. By making just a few tweaks to your dishes, you’ll be keeping both your mind and your body happy. Originally published January 2024 | {
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"content": "It’s prime comfort food season – but also the time of year when many of us are trying to focus on our health. Here’s how to strike the balance, according to a nutritionist (who also happens to be a carb lover). By Lily Soutter https://ichef.bbci.co.uk/images/ic/480xn/p0h4npt1.jpg My chicken and kale stew with butter bean mash is so nourishing I’m a London-based nutritionist and it’s my job to help people improve their diet and boost their health. You might think I’d avoid foods such as pie, pizza and pasta, but during the cold, dark winter months, leafy salads just aren’t going to hit the spot. It’s normal to gravitate towards heavier comfort foods at this time of year. These kinds of dishes are usually loved for their sense of nostalgia, association with cosiness and their hearty, satisfying nature. However, it’s also true that comfort foods can be high in calories, fat and refined carbohydrates. While enjoying these foods occasionally is fine, regular and excessive consumption could increase the risk of health issues, so it’s important to strike a balance between comfort and nourishment. Here’s how you can create comforting dishes that are good for the body as well as the soul. Nutrient boosting There are some comfort foods which are already thought of as nutritious – such as soups, stews and casseroles. It’s easy to boost the nutritional value of these dishes further with root vegetables, lentils and wholegrains, which are high in fibre and will help keep hunger at bay. Healthy twists There are so many creative ways to add a healthy twist to traditional comfort ‘treat’ foods. For example, I love to make a delicious chicken pie using a lighter crème fraîche instead of double cream and topping it with filo instead of shortcrust pastry. Just by swapping out those two ingredients, the result is much lower in saturated fat while still having all the creamy flavour and crunchy texture of the classic version. For a roast dinner, cooking potatoes in unsaturated fats such as olive oil rather than goose fat, butter, lard or ghee, reduces the saturated fat content which may play a role in maintaining healthy cholesterol levels. Lower-salt gravy can still be delicious too – try adding more herbs such as sage and thyme for flavour, in place of salt. And finally, finish your Sunday lunch with plenty of rainbow veggies. Curries are simple to put a healthy spin on as well – use light coconut milk instead of the full-fat version to reduce your meal’s saturated fat, and eat it with brown rice, which contains more fibre and nutrients than its white counterpart. Amazing all-rounder ingredients You don’t have to spend money on expensive specialist ingredients to boost your health. The freezer section of your supermarket will have plenty of options. Research has shown that frozen produce retains vitamins, minerals and even antioxidants, which are all beneficial to health – and it’s often cheaper than buying fresh. So, stock up on frozen fruit and veggies which are easy to add into dishes. Berries from the freezer can go into hot porridge or be whizzed into smoothies, for instance, while frozen spinach and kale are ideal for dropping straight into stews, curries and the like. Slightly starchier frozen vegetables like butternut squash, parsnips and peas are perfect for ultra-comforting and satisfying recipes like pasta, risotto and soup. A comforting stew that’s also chocca with nutrients and could help support the immune system. Frozen fish and lean chicken are convenient and efficient ingredients to give your recipes a protein boost. Elsewhere in the supermarket, beans, lentils and chickpeas are cost-effective and versatile store cupboard ingredients that are great sources of plant-based protein and fibre. Their adaptability means they work well in a wide range of recipes, from Tex-Mex enchiladas to Indian dals and family-friendly veggie burgers. Introducing nut butters into your recipes not only imparts an indulgent twist but also provides heart-friendly fats and nutrients such as vitamin E. When it comes to the fresh aisle, potatoes (both white and sweet) are the ultimate comfort food and can be enjoyed mashed with a stew, as a topping for a pie, baked and filled or made into homemade chips. Leave the skin on for a hit of fibre. And remember, you don’t need to cut out carbs Talking of potatoes, many of us gravitate towards carbohydrate-rich foods for comfort but are often made to feel guilty for doing so. I’m here to tell you that you really don’t need to. Carbohydrates play a role in the production of our happy hormone serotonin, which explains their appeal when seeking comfort. The key is in choosing carbohydrates with health benefits. Choose options like wholemeal bread, wholemeal pasta, brown rice, oats and potatoes. Wholegrains not only provide fibre, but regular consumption may also reduce the risk of heart disease and type 2 diabetes. Also, when cooking carbs, I often replace butter (which is high in saturated fat) with heart-friendly olive oil. For instance, try using olive oil for an ultra-creamy and flavoursome mash or tasty banana bread. So, go all out and embrace comfort food this winter, even if you’re trying to be mindful of your health. By making just a few tweaks to your dishes, you’ll be keeping both your mind and your body happy. Originally published January 2024"
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Research suggests that added sugar is now the main source of sugar in our diets. The World Health Organisation (WHO) strongly recommends we reduce our daily intake of free sugars to 5% of our total calorie intake (about 7 teaspoons per day). All sugar that is added to our food is classified as ‘free sugars'. They are easy to eat in excess, for example, you may drink a can of soft drink but you would not eat four apples in one sitting, as the fibre in fresh fruit makes you feel full. Free sugars are not necessary for a balanced diet. https://ichef.bbci.co.uk/images/ic/480xn/p061qrkz.png The recent 'sugar tax' has resulted in the reformulation of many fizzy drinks, but they are often still relatively high in sugar and some have the levels described above. Q: Is honey healthier A: No – honey is a free sugar too. When we think of sugar, we often think of table sugar, but it is a blanket term for sweet-tasting, energy dense carbohydrates. Table sugar consists of two simple sugars bonded together. These simple sugars are glucose and fructose. Honey is also made up of glucose and fructose. It is commonly believed that honey is a healthier alternative to sugar. This isn't true; honey is a sugar. Honey, maple syrup, agave nectar and rice malt syrup are all in the ‘free sugars’ club and need to be restricted. Q: What's the difference between fructose and glucose. A: The general consensus is that there is no significant difference between fructose and glucose in terms of their implications for health. All cells in the body can process glucose, whereas only the liver can process high amounts of fructose, which means that excessive consumption may tax the liver, but this is unlikely from a normal diet. It's suggested fructose interferes with proper functioning of some hormones, specifically ghrelin, which signals hunger to the brain and leptin, which generates a feeling of satiety. This may cause us to over-eat. Fructose has a lower glycaemic index than glucose, so as of 2015 food manufacturers in Europe who substitute other sugars with fructose can put a health claim on their products. Q: Why is it so hard to give up sugar? A: We associate sugar with pleasure, due to live experiences and a sugar 'high'. Throughout our lives we have associated sugar with pleasure. It is given as a form of reward and we consume it at celebrations. When we consume free sugars, they are quickly absorbed by our bloodstream and we experience pleasure and an energy boost. But then we have a ‘sugar crash’. These make us crave more sugar and the cycle of cravings and crashes continues. But just as we have learned to derive pleasure from sugar, we can also teach our tastebuds to enjoy foods that are less sweet. But this takes times, so stick with it. Q: How can I fend off sugar cravings? A: Train your brain to enjoy less sweet foods and have plenty of healthier snack alternatives at hand. Have healthy snacks, such as nuts and seeds, at hand. These are high in fat and protein, and so are useful for keeping hunger at bay.Enjoy small amounts of good-quality dark chocolate (at least 70% cocoa solids), which has a lower sugar content than milk or white chocolate.Add a sprinkle of cocoa or cinnamon to porridge to please your sweet tooth.Sugar alternatives such as stevia can be useful for sugar-free baking. Stevia is a natural sweetener derived from a plant. It is virtually calorie-free, does not affect blood sugar levels and does not cause tooth decay. But have caution that if you continue to eat sweet things, regardless if they are artificially sweetened, you will continue to crave sweet food.Often sugar cravings are a mental phenomenon based on the pleasure we get when we eat sugar. Distract yourself by taking a short walk, reading or listening to some music. Have healthy snacks, such as nuts and seeds, at hand. These are high in fat and protein, and so are useful for keeping hunger at bay. Enjoy small amounts of good-quality dark chocolate (at least 70% cocoa solids), which has a lower sugar content than milk or white chocolate. Add a sprinkle of cocoa or cinnamon to porridge to please your sweet tooth. Sugar alternatives such as stevia can be useful for sugar-free baking. Stevia is a natural sweetener derived from a plant. It is virtually calorie-free, does not affect blood sugar levels and does not cause tooth decay. But have caution that if you continue to eat sweet things, regardless if they are artificially sweetened, you will continue to crave sweet food. Often sugar cravings are a mental phenomenon based on the pleasure we get when we eat sugar. Distract yourself by taking a short walk, reading or listening to some music. https://ichef.bbci.co.uk/images/ic/480xn/p061qvyv.png Q: How can I check food labels for added sugar? A: Read the ingredients list and nutritional information per 100g. Food manufacturers don't have to state how much sugar they've added to food, but instead they give a figure for the total sugars. The traffic light system can help identify sugary foods; red sugar labels represent food high in sugar, amber represents medium sugar content and green signals low sugar content. But this system is based on total sugars, so some foods such as natural yoghurt may be labelled amber even though they contain no added sugar – just naturally-occuring sugar. Don’t rely solely on traffic lights; you also need to look at the ingredients list.Look at 'carbohydrates (of which sugars)' on the nutrition label. If the total sugar content is over 22.5g per 100g the food is high in sugar; if it is below 5g per 100g the food is low in sugar.Check where sugar appears in the ingredients list. If it is near the beginning of the list then the food is probably high in added sugar.Check if sugar is hiding under these names too:SucroseGlucoseMaltoseLactoseFructoseMolassesHydrolysed starchAgave nectarCorn syrupRice malt syrupHoneyGolden syrup The traffic light system can help identify sugary foods; red sugar labels represent food high in sugar, amber represents medium sugar content and green signals low sugar content. But this system is based on total sugars, so some foods such as natural yoghurt may be labelled amber even though they contain no added sugar – just naturally-occuring sugar. Don’t rely solely on traffic lights; you also need to look at the ingredients list. The traffic light system can help identify sugary foods; red sugar labels represent food high in sugar, amber represents medium sugar content and green signals low sugar content. But this system is based on total sugars, so some foods such as natural yoghurt may be labelled amber even though they contain no added sugar – just naturally-occuring sugar. Don’t rely solely on traffic lights; you also need to look at the ingredients list. Look at 'carbohydrates (of which sugars)' on the nutrition label. If the total sugar content is over 22.5g per 100g the food is high in sugar; if it is below 5g per 100g the food is low in sugar. Look at 'carbohydrates (of which sugars)' on the nutrition label. If the total sugar content is over 22.5g per 100g the food is high in sugar; if it is below 5g per 100g the food is low in sugar. Check where sugar appears in the ingredients list. If it is near the beginning of the list then the food is probably high in added sugar. Check where sugar appears in the ingredients list. If it is near the beginning of the list then the food is probably high in added sugar. Check if sugar is hiding under these names too:SucroseGlucoseMaltoseLactoseFructoseMolassesHydrolysed starchAgave nectarCorn syrupRice malt syrupHoneyGolden syrup Check if sugar is hiding under these names too: SucroseGlucoseMaltoseLactoseFructoseMolassesHydrolysed starchAgave nectarCorn syrupRice malt syrupHoneyGolden syrup Sucrose Glucose Maltose Lactose Fructose Molasses Hydrolysed starch Agave nectar Corn syrup Rice malt syrup Honey Golden syrup | {
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"content": "Research suggests that added sugar is now the main source of sugar in our diets. The World Health Organisation (WHO) strongly recommends we reduce our daily intake of free sugars to 5% of our total calorie intake (about 7 teaspoons per day). All sugar that is added to our food is classified as ‘free sugars'. They are easy to eat in excess, for example, you may drink a can of soft drink but you would not eat four apples in one sitting, as the fibre in fresh fruit makes you feel full. Free sugars are not necessary for a balanced diet. https://ichef.bbci.co.uk/images/ic/480xn/p061qrkz.png The recent 'sugar tax' has resulted in the reformulation of many fizzy drinks, but they are often still relatively high in sugar and some have the levels described above. Q: Is honey healthier A: No – honey is a free sugar too. When we think of sugar, we often think of table sugar, but it is a blanket term for sweet-tasting, energy dense carbohydrates. Table sugar consists of two simple sugars bonded together. These simple sugars are glucose and fructose. Honey is also made up of glucose and fructose. It is commonly believed that honey is a healthier alternative to sugar. This isn't true; honey is a sugar. Honey, maple syrup, agave nectar and rice malt syrup are all in the ‘free sugars’ club and need to be restricted. Q: What's the difference between fructose and glucose. A: The general consensus is that there is no significant difference between fructose and glucose in terms of their implications for health. All cells in the body can process glucose, whereas only the liver can process high amounts of fructose, which means that excessive consumption may tax the liver, but this is unlikely from a normal diet. It's suggested fructose interferes with proper functioning of some hormones, specifically ghrelin, which signals hunger to the brain and leptin, which generates a feeling of satiety. This may cause us to over-eat. Fructose has a lower glycaemic index than glucose, so as of 2015 food manufacturers in Europe who substitute other sugars with fructose can put a health claim on their products. Q: Why is it so hard to give up sugar? A: We associate sugar with pleasure, due to live experiences and a sugar 'high'. Throughout our lives we have associated sugar with pleasure. It is given as a form of reward and we consume it at celebrations. When we consume free sugars, they are quickly absorbed by our bloodstream and we experience pleasure and an energy boost. But then we have a ‘sugar crash’. These make us crave more sugar and the cycle of cravings and crashes continues. But just as we have learned to derive pleasure from sugar, we can also teach our tastebuds to enjoy foods that are less sweet. But this takes times, so stick with it. Q: How can I fend off sugar cravings? A: Train your brain to enjoy less sweet foods and have plenty of healthier snack alternatives at hand. Have healthy snacks, such as nuts and seeds, at hand. These are high in fat and protein, and so are useful for keeping hunger at bay.Enjoy small amounts of good-quality dark chocolate (at least 70% cocoa solids), which has a lower sugar content than milk or white chocolate.Add a sprinkle of cocoa or cinnamon to porridge to please your sweet tooth.Sugar alternatives such as stevia can be useful for sugar-free baking. Stevia is a natural sweetener derived from a plant. It is virtually calorie-free, does not affect blood sugar levels and does not cause tooth decay. But have caution that if you continue to eat sweet things, regardless if they are artificially sweetened, you will continue to crave sweet food.Often sugar cravings are a mental phenomenon based on the pleasure we get when we eat sugar. Distract yourself by taking a short walk, reading or listening to some music. Have healthy snacks, such as nuts and seeds, at hand. These are high in fat and protein, and so are useful for keeping hunger at bay. Enjoy small amounts of good-quality dark chocolate (at least 70% cocoa solids), which has a lower sugar content than milk or white chocolate. Add a sprinkle of cocoa or cinnamon to porridge to please your sweet tooth. Sugar alternatives such as stevia can be useful for sugar-free baking. Stevia is a natural sweetener derived from a plant. It is virtually calorie-free, does not affect blood sugar levels and does not cause tooth decay. But have caution that if you continue to eat sweet things, regardless if they are artificially sweetened, you will continue to crave sweet food. Often sugar cravings are a mental phenomenon based on the pleasure we get when we eat sugar. Distract yourself by taking a short walk, reading or listening to some music. https://ichef.bbci.co.uk/images/ic/480xn/p061qvyv.png Q: How can I check food labels for added sugar? A: Read the ingredients list and nutritional information per 100g. Food manufacturers don't have to state how much sugar they've added to food, but instead they give a figure for the total sugars. The traffic light system can help identify sugary foods; red sugar labels represent food high in sugar, amber represents medium sugar content and green signals low sugar content. But this system is based on total sugars, so some foods such as natural yoghurt may be labelled amber even though they contain no added sugar – just naturally-occuring sugar. Don’t rely solely on traffic lights; you also need to look at the ingredients list.Look at 'carbohydrates (of which sugars)' on the nutrition label. If the total sugar content is over 22.5g per 100g the food is high in sugar; if it is below 5g per 100g the food is low in sugar.Check where sugar appears in the ingredients list. If it is near the beginning of the list then the food is probably high in added sugar.Check if sugar is hiding under these names too:SucroseGlucoseMaltoseLactoseFructoseMolassesHydrolysed starchAgave nectarCorn syrupRice malt syrupHoneyGolden syrup The traffic light system can help identify sugary foods; red sugar labels represent food high in sugar, amber represents medium sugar content and green signals low sugar content. But this system is based on total sugars, so some foods such as natural yoghurt may be labelled amber even though they contain no added sugar – just naturally-occuring sugar. Don’t rely solely on traffic lights; you also need to look at the ingredients list. The traffic light system can help identify sugary foods; red sugar labels represent food high in sugar, amber represents medium sugar content and green signals low sugar content. But this system is based on total sugars, so some foods such as natural yoghurt may be labelled amber even though they contain no added sugar – just naturally-occuring sugar. Don’t rely solely on traffic lights; you also need to look at the ingredients list. Look at 'carbohydrates (of which sugars)' on the nutrition label. If the total sugar content is over 22.5g per 100g the food is high in sugar; if it is below 5g per 100g the food is low in sugar. Look at 'carbohydrates (of which sugars)' on the nutrition label. If the total sugar content is over 22.5g per 100g the food is high in sugar; if it is below 5g per 100g the food is low in sugar. Check where sugar appears in the ingredients list. If it is near the beginning of the list then the food is probably high in added sugar. Check where sugar appears in the ingredients list. If it is near the beginning of the list then the food is probably high in added sugar. Check if sugar is hiding under these names too:SucroseGlucoseMaltoseLactoseFructoseMolassesHydrolysed starchAgave nectarCorn syrupRice malt syrupHoneyGolden syrup Check if sugar is hiding under these names too: SucroseGlucoseMaltoseLactoseFructoseMolassesHydrolysed starchAgave nectarCorn syrupRice malt syrupHoneyGolden syrup Sucrose Glucose Maltose Lactose Fructose Molasses Hydrolysed starch Agave nectar Corn syrup Rice malt syrup Honey Golden syrup"
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} | 0a5f6d7fe7b1594032e34e2d170434770f4b310512d1f3854ce7459521b4e641 | Vegan v flexitarian – which will save the planet?
https://ichef.bbci.co.uk/images/ic/480xn/p0786j0d.jpg The global food system is damaging our planet. It is one of the leading causes of climate change, land use, freshwater use and pollution through fertilisers and pesticides, and this is only expected to get worse unless we take action. As population and income levels across the globe are set to rise, scientists believe that the environmental impact of our food system could increase by 50–90 per cent by 2050. This would see us “reaching levels that are beyond the planetary boundaries that define a safe operating space for humanity", according to the article 'Options for keeping the food system within environmental limits', published in the science journal Nature. So how do we stop our food system from damaging the planet? If everybody became vegan, what would the environmental impact be? Or would everyone taking on a flexitarian diet, where a small amount of animal products are eaten, be enough to make a difference? The case for veganism https://ichef.bbci.co.uk/images/ic/480xn/p0787286.jpg According to The Vegan Society, the number of vegans (who avoid eating all animal products) in Great Britain quadrupled between 2014 and 2018, from 150,000 (0.25 per cent of the British population) to 600,000 (1.16 per cent). This trend looks set to continue, as recent YouGov analysis shows that 7 per cent of the British population is likely to become vegan or vegetarian within the next year. Of those who plan to give up meat, 35 per cent plan to do so primarily because they are concerned about the environmental impact of their diet choices. But what impact could becoming vegan really have on the planet? According to a University of Oxford study, if everybody cut meat and dairy from their diet there could be… A 49 per cent reduction in greenhouse gas emissions from food production. (The Food and Agriculture Organisation of the United Nations claims that livestock is responsible for a whopping 14.5 per cent of global greenhouse gas emissions.)A 76 per cent reduction in land used for food production (67 percent of deforestation for agriculture, which causes carbon to be released into the atmosphere, is driven by the need for land for animal feed and pasture.)A 49 per cent reduction in eutrophication, where nutrients from fertilisers run into lakes and rivers, damaging ecosystems and reducing biodiversity.A 19 per cent reduction in fresh water withdrawals weighted by local water scarcity. Water production, which includes extraction, transportation and filtration, is energy intensive. A 49 per cent reduction in greenhouse gas emissions from food production. (The Food and Agriculture Organisation of the United Nations claims that livestock is responsible for a whopping 14.5 per cent of global greenhouse gas emissions.) A 76 per cent reduction in land used for food production (67 percent of deforestation for agriculture, which causes carbon to be released into the atmosphere, is driven by the need for land for animal feed and pasture.) A 49 per cent reduction in eutrophication, where nutrients from fertilisers run into lakes and rivers, damaging ecosystems and reducing biodiversity. A 19 per cent reduction in fresh water withdrawals weighted by local water scarcity. Water production, which includes extraction, transportation and filtration, is energy intensive. The same study shows that the impact of the very lowest-impact animal products still exceeds that of substitute vegetable proteins, such as tofu. However, every single person on the planet would have to adopt a vegan diet for these figures to be achieved. Cutting out entire food groups can also lead to environmental pressures on certain ingredients that a vegan diet depends on for plant-based fats and protein. For example, almonds need a lot of water, fertilisers and pesticides to grow, while avocadoes are being exported in such huge quantities that Kenya temporarily banned exports of the fruit in 2018 due to their own supply being at risk. Could it be argued that a diet that includes a small amount of everything, including locally reared meat, is perhaps more achievable and sustainable than a vegan diet? The rise of flexitarianism https://ichef.bbci.co.uk/images/ic/480xn/p07872jj.jpg The word 'flexitarian' was added to the Oxford English Dictionary in 2014 and is defined as “A person who has a primarily vegetarian diet but occasionally eats meat or fish". The definition in itself is problematic, because “occasionally" could mean once a week, or more, but the premise is to reduce your consumption of animal products. According to YouGov analysis, 14 per cent of Brits identify as flexitarian. This is twice the number of people who say they follow a vegan, vegetarian or pescetarian diet. Research analysis by Oxford University scientist Joseph Poore shows that if every family in the UK swapped a red meat meal to a plant-based meal just once a week, the environmental impact would be the same as taking 16 million cars off the road. This is not surprising, considering world meat production was expected to hit a record high of 335 million tonnes in 2018 – more than double the 155 million tonnes produced in 1985. Other potential environmental benefits of a flexitarian diet include: Research published in the science journal Nature reports that, compared to baseline projections for 2050, moving to a more plant-based flexitarian diet could reduce greenhouse gas emissions by as much as 52 per cent.If everyone ate less meat it would reduce or eliminate the need for intensive animal farming, which has a high impact on the environment. Some low-impact, more sustainably produced meat can create less greenhouse gas than coffee or cocoa beans produced as a result of deforestation.Cattle farming could actually help to reduce soil erosion and carbon emissions. It is thought that cow dung, when spread across fields (abiding by Defra’s rules), adds nutrients and microbes to soil and locks in carbon, therefore reducing the need for additional fertilisers. When you consider that there is three times more carbon in the soil than in the atmosphere, this could make a big difference.It is likely to be a sustainable, long-term choice for more people. Research published in the science journal Nature reports that, compared to baseline projections for 2050, moving to a more plant-based flexitarian diet could reduce greenhouse gas emissions by as much as 52 per cent. If everyone ate less meat it would reduce or eliminate the need for intensive animal farming, which has a high impact on the environment. Some low-impact, more sustainably produced meat can create less greenhouse gas than coffee or cocoa beans produced as a result of deforestation. Cattle farming could actually help to reduce soil erosion and carbon emissions. It is thought that cow dung, when spread across fields (abiding by Defra’s rules), adds nutrients and microbes to soil and locks in carbon, therefore reducing the need for additional fertilisers. When you consider that there is three times more carbon in the soil than in the atmosphere, this could make a big difference. It is likely to be a sustainable, long-term choice for more people. So which will save the planet? https://ichef.bbci.co.uk/images/ic/480xn/p0783ysd.jpg A vegan diet is in most cases better for the environment than a flexitarian diet, when you consider greenhouse gas emissions, land use, freshwater use and water pollution. But it's a complex issue, and your personal dietary footprint will be influenced by many factors, including which meats you eat and how you shop. See our vegan recipes for some inspiration. However, because a vegan diet can seem so restrictive, eating a varied diet that includes a small amount of animal products could be more realistic and achievable for more people – and the only way for diet changes to have an impact is en masse. How much meat is acceptable in a flexitarian diet is debatable, but research published in the science journal Nature suggests that followers restrict red meat to one portion a week, with ‘modest’ amounts of poultry, fish, milk and eggs. The Committee on Climate Change’s most recent report confirms that a shift towards a diet that's less reliant on carbon-intensive animal products could enable you as an individual to reduce your dietary emissions by 35 per cent. Of course, there are other ways to reduce the impact of your diet on the environment, including reducing the amount of food you waste, considering where your food has come from and how far it has travelled to get to your plate, or how many chemicals have been used to produce it. Ultimately you need to decide what matters to you and what changes are realistic for you to make. Does the thought of a vegan diet fill you with fear?! Start small – if you’re used to eating meat every day of the week, why not start with a meat-free Monday?Change your mindset – rather than thinking of it as limiting your diet, start thinking about how you can incorporate lots of new foods and ingredients into your diet, such as tofu.Make meat the side – Switch your meals around so that meat isn’t at the centre. That way you won’t notice if there is less of it.Make simple swaps for more meat-free meals – use halloumi instead of bacon, a marinated portabello mushroom instead of a beef burger, or beans instead of mince in a burrito, you’ll soon learn just how versatile vegetables and pulses can be. Start small – if you’re used to eating meat every day of the week, why not start with a meat-free Monday? Change your mindset – rather than thinking of it as limiting your diet, start thinking about how you can incorporate lots of new foods and ingredients into your diet, such as tofu. Make meat the side – Switch your meals around so that meat isn’t at the centre. That way you won’t notice if there is less of it. Make simple swaps for more meat-free meals – use halloumi instead of bacon, a marinated portabello mushroom instead of a beef burger, or beans instead of mince in a burrito, you’ll soon learn just how versatile vegetables and pulses can be. Even if you only manage to cut out one red meat meal a week, that’s better than nothing. The latest recommendations from the Committee on Climate Change claim that a 20 per cent reduction in beef lamb and dairy consumption would help the UK to cut its greenhouse gas emissions to almost zero by 2050. So that gives you something to aim for. | {
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"title": "Vegan v flexitarian – which will save the planet?",
"content": "https://ichef.bbci.co.uk/images/ic/480xn/p0786j0d.jpg The global food system is damaging our planet. It is one of the leading causes of climate change, land use, freshwater use and pollution through fertilisers and pesticides, and this is only expected to get worse unless we take action. As population and income levels across the globe are set to rise, scientists believe that the environmental impact of our food system could increase by 50–90 per cent by 2050. This would see us “reaching levels that are beyond the planetary boundaries that define a safe operating space for humanity\", according to the article 'Options for keeping the food system within environmental limits', published in the science journal Nature. So how do we stop our food system from damaging the planet? If everybody became vegan, what would the environmental impact be? Or would everyone taking on a flexitarian diet, where a small amount of animal products are eaten, be enough to make a difference? The case for veganism https://ichef.bbci.co.uk/images/ic/480xn/p0787286.jpg According to The Vegan Society, the number of vegans (who avoid eating all animal products) in Great Britain quadrupled between 2014 and 2018, from 150,000 (0.25 per cent of the British population) to 600,000 (1.16 per cent). This trend looks set to continue, as recent YouGov analysis shows that 7 per cent of the British population is likely to become vegan or vegetarian within the next year. Of those who plan to give up meat, 35 per cent plan to do so primarily because they are concerned about the environmental impact of their diet choices. But what impact could becoming vegan really have on the planet? According to a University of Oxford study, if everybody cut meat and dairy from their diet there could be… A 49 per cent reduction in greenhouse gas emissions from food production. (The Food and Agriculture Organisation of the United Nations claims that livestock is responsible for a whopping 14.5 per cent of global greenhouse gas emissions.)A 76 per cent reduction in land used for food production (67 percent of deforestation for agriculture, which causes carbon to be released into the atmosphere, is driven by the need for land for animal feed and pasture.)A 49 per cent reduction in eutrophication, where nutrients from fertilisers run into lakes and rivers, damaging ecosystems and reducing biodiversity.A 19 per cent reduction in fresh water withdrawals weighted by local water scarcity. Water production, which includes extraction, transportation and filtration, is energy intensive. A 49 per cent reduction in greenhouse gas emissions from food production. (The Food and Agriculture Organisation of the United Nations claims that livestock is responsible for a whopping 14.5 per cent of global greenhouse gas emissions.) A 76 per cent reduction in land used for food production (67 percent of deforestation for agriculture, which causes carbon to be released into the atmosphere, is driven by the need for land for animal feed and pasture.) A 49 per cent reduction in eutrophication, where nutrients from fertilisers run into lakes and rivers, damaging ecosystems and reducing biodiversity. A 19 per cent reduction in fresh water withdrawals weighted by local water scarcity. Water production, which includes extraction, transportation and filtration, is energy intensive. The same study shows that the impact of the very lowest-impact animal products still exceeds that of substitute vegetable proteins, such as tofu. However, every single person on the planet would have to adopt a vegan diet for these figures to be achieved. Cutting out entire food groups can also lead to environmental pressures on certain ingredients that a vegan diet depends on for plant-based fats and protein. For example, almonds need a lot of water, fertilisers and pesticides to grow, while avocadoes are being exported in such huge quantities that Kenya temporarily banned exports of the fruit in 2018 due to their own supply being at risk. Could it be argued that a diet that includes a small amount of everything, including locally reared meat, is perhaps more achievable and sustainable than a vegan diet? The rise of flexitarianism https://ichef.bbci.co.uk/images/ic/480xn/p07872jj.jpg The word 'flexitarian' was added to the Oxford English Dictionary in 2014 and is defined as “A person who has a primarily vegetarian diet but occasionally eats meat or fish\". The definition in itself is problematic, because “occasionally\" could mean once a week, or more, but the premise is to reduce your consumption of animal products. According to YouGov analysis, 14 per cent of Brits identify as flexitarian. This is twice the number of people who say they follow a vegan, vegetarian or pescetarian diet. Research analysis by Oxford University scientist Joseph Poore shows that if every family in the UK swapped a red meat meal to a plant-based meal just once a week, the environmental impact would be the same as taking 16 million cars off the road. This is not surprising, considering world meat production was expected to hit a record high of 335 million tonnes in 2018 – more than double the 155 million tonnes produced in 1985. Other potential environmental benefits of a flexitarian diet include: Research published in the science journal Nature reports that, compared to baseline projections for 2050, moving to a more plant-based flexitarian diet could reduce greenhouse gas emissions by as much as 52 per cent.If everyone ate less meat it would reduce or eliminate the need for intensive animal farming, which has a high impact on the environment. Some low-impact, more sustainably produced meat can create less greenhouse gas than coffee or cocoa beans produced as a result of deforestation.Cattle farming could actually help to reduce soil erosion and carbon emissions. It is thought that cow dung, when spread across fields (abiding by Defra’s rules), adds nutrients and microbes to soil and locks in carbon, therefore reducing the need for additional fertilisers. When you consider that there is three times more carbon in the soil than in the atmosphere, this could make a big difference.It is likely to be a sustainable, long-term choice for more people. Research published in the science journal Nature reports that, compared to baseline projections for 2050, moving to a more plant-based flexitarian diet could reduce greenhouse gas emissions by as much as 52 per cent. If everyone ate less meat it would reduce or eliminate the need for intensive animal farming, which has a high impact on the environment. Some low-impact, more sustainably produced meat can create less greenhouse gas than coffee or cocoa beans produced as a result of deforestation. Cattle farming could actually help to reduce soil erosion and carbon emissions. It is thought that cow dung, when spread across fields (abiding by Defra’s rules), adds nutrients and microbes to soil and locks in carbon, therefore reducing the need for additional fertilisers. When you consider that there is three times more carbon in the soil than in the atmosphere, this could make a big difference. It is likely to be a sustainable, long-term choice for more people. So which will save the planet? https://ichef.bbci.co.uk/images/ic/480xn/p0783ysd.jpg A vegan diet is in most cases better for the environment than a flexitarian diet, when you consider greenhouse gas emissions, land use, freshwater use and water pollution. But it's a complex issue, and your personal dietary footprint will be influenced by many factors, including which meats you eat and how you shop. See our vegan recipes for some inspiration. However, because a vegan diet can seem so restrictive, eating a varied diet that includes a small amount of animal products could be more realistic and achievable for more people – and the only way for diet changes to have an impact is en masse. How much meat is acceptable in a flexitarian diet is debatable, but research published in the science journal Nature suggests that followers restrict red meat to one portion a week, with ‘modest’ amounts of poultry, fish, milk and eggs. The Committee on Climate Change’s most recent report confirms that a shift towards a diet that's less reliant on carbon-intensive animal products could enable you as an individual to reduce your dietary emissions by 35 per cent. Of course, there are other ways to reduce the impact of your diet on the environment, including reducing the amount of food you waste, considering where your food has come from and how far it has travelled to get to your plate, or how many chemicals have been used to produce it. Ultimately you need to decide what matters to you and what changes are realistic for you to make. Does the thought of a vegan diet fill you with fear?! Start small – if you’re used to eating meat every day of the week, why not start with a meat-free Monday?Change your mindset – rather than thinking of it as limiting your diet, start thinking about how you can incorporate lots of new foods and ingredients into your diet, such as tofu.Make meat the side – Switch your meals around so that meat isn’t at the centre. That way you won’t notice if there is less of it.Make simple swaps for more meat-free meals – use halloumi instead of bacon, a marinated portabello mushroom instead of a beef burger, or beans instead of mince in a burrito, you’ll soon learn just how versatile vegetables and pulses can be. Start small – if you’re used to eating meat every day of the week, why not start with a meat-free Monday? Change your mindset – rather than thinking of it as limiting your diet, start thinking about how you can incorporate lots of new foods and ingredients into your diet, such as tofu. Make meat the side – Switch your meals around so that meat isn’t at the centre. That way you won’t notice if there is less of it. Make simple swaps for more meat-free meals – use halloumi instead of bacon, a marinated portabello mushroom instead of a beef burger, or beans instead of mince in a burrito, you’ll soon learn just how versatile vegetables and pulses can be. Even if you only manage to cut out one red meat meal a week, that’s better than nothing. The latest recommendations from the Committee on Climate Change claim that a 20 per cent reduction in beef lamb and dairy consumption would help the UK to cut its greenhouse gas emissions to almost zero by 2050. So that gives you something to aim for."
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https://ichef.bbci.co.uk/images/ic/480xn/p072n6k5.jpg You can watch Mary Berry's Quick Cooking Mondays @ 8.30pm on BBC Two. You can catch up on iPlayer. Best-loved cook Mary Berry is back on BBC Two, cooking quick dishes and giving away her top tips for speeding up making family favourites. When Mary says "If you’re in a hurry and don’t want to spend hours in the kitchen, I can show you a world of delicious, quick dishes," we say "yes please!". Here's a sneak preview of some of the tips from Mary's new series, plus lots of her 15–30 minute recipes, to give you a taste of what's to come. 1. Use a wide pan to cook food more quickly Mary recommends using a pan with a wide base for risotto – the bigger the surface area, the shorter the cooking time. You can use your wide pan to speed up cooking some sauces too. Don't forget there are lots of dishes, such as stir-fries and frittatas, that are naturally quick to cook because they use a wide pan. 2. Slice ingredients thinly Mary often slices her vegetables and meats nice and thinly, so they cook quickly – or quicker yet, she sometimes doesn't cook her veg at all! Vegetables that are cooked in a flash tend to retain more of their nutrients too – win, win! Slicing thinly can be achieved most quickly with a good-quality, sharp knife. But watch those fingers! 3. Make "dead easy" pasta sauces "Pasta is the ultimate quick meal,” says Mary. It takes minutes to cook, but there are lots of sauces that can be made in less time than the pasta takes to boil. "There are over 350 varieties to choose from,” says Mary. Here are three of Mary’s recipes for making pasta dishes pronto! 4. Cheat to speed up family favourites Mary is well-known for her family favourites, but she is also no stranger to mixing it up. She knows that lots of people don’t have time to make complex meals from scratch. For example, whizzing up your own pesto is a great thing to do, but if you don’t have time, a jar is fine. Mary enjoys lasagne, fish pie and other hearty dishes that take time to make and cook – a luxury that many of us can’t afford! But with a few simple cheats, she shows that these comfort food favourites can be made from scratch much more quickly, and nothing beats good home cooking in terms of flavour or nutritional value. These Mary Berry recipes are perfect for people with an appetite for comfort food, but who are a short on time. 5. Make your breakfast ahead of time This tip might not cut down your prep and cooking time, but it will save you time in the mornings. Lots of Mary's breakfast recipes are perfect for prepping the night before – which means you can look after your future self and catch 40 more winks in the morning. Overnight oats, yoghurt pots and smoothies are some of Mary’s favourites. You needn't ever skip breakfast again! Where can you watch Mary Berry's Quick Cooking? You can watch Mary Berry's Quick Cooking Mondays at 8.30pm on BBC Two. You can catch up after the epsiodes on BBC iPlayer and get lots of the recipes on BBC Food. | {
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"title": "Mary Berry's 5 quick-cooking tips",
"content": "https://ichef.bbci.co.uk/images/ic/480xn/p072n6k5.jpg You can watch Mary Berry's Quick Cooking Mondays @ 8.30pm on BBC Two. You can catch up on iPlayer. Best-loved cook Mary Berry is back on BBC Two, cooking quick dishes and giving away her top tips for speeding up making family favourites. When Mary says \"If you’re in a hurry and don’t want to spend hours in the kitchen, I can show you a world of delicious, quick dishes,\" we say \"yes please!\". Here's a sneak preview of some of the tips from Mary's new series, plus lots of her 15–30 minute recipes, to give you a taste of what's to come. 1. Use a wide pan to cook food more quickly Mary recommends using a pan with a wide base for risotto – the bigger the surface area, the shorter the cooking time. You can use your wide pan to speed up cooking some sauces too. Don't forget there are lots of dishes, such as stir-fries and frittatas, that are naturally quick to cook because they use a wide pan. 2. Slice ingredients thinly Mary often slices her vegetables and meats nice and thinly, so they cook quickly – or quicker yet, she sometimes doesn't cook her veg at all! Vegetables that are cooked in a flash tend to retain more of their nutrients too – win, win! Slicing thinly can be achieved most quickly with a good-quality, sharp knife. But watch those fingers! 3. Make \"dead easy\" pasta sauces \"Pasta is the ultimate quick meal,” says Mary. It takes minutes to cook, but there are lots of sauces that can be made in less time than the pasta takes to boil. \"There are over 350 varieties to choose from,” says Mary. Here are three of Mary’s recipes for making pasta dishes pronto! 4. Cheat to speed up family favourites Mary is well-known for her family favourites, but she is also no stranger to mixing it up. She knows that lots of people don’t have time to make complex meals from scratch. For example, whizzing up your own pesto is a great thing to do, but if you don’t have time, a jar is fine. Mary enjoys lasagne, fish pie and other hearty dishes that take time to make and cook – a luxury that many of us can’t afford! But with a few simple cheats, she shows that these comfort food favourites can be made from scratch much more quickly, and nothing beats good home cooking in terms of flavour or nutritional value. These Mary Berry recipes are perfect for people with an appetite for comfort food, but who are a short on time. 5. Make your breakfast ahead of time This tip might not cut down your prep and cooking time, but it will save you time in the mornings. Lots of Mary's breakfast recipes are perfect for prepping the night before – which means you can look after your future self and catch 40 more winks in the morning. Overnight oats, yoghurt pots and smoothies are some of Mary’s favourites. You needn't ever skip breakfast again! Where can you watch Mary Berry's Quick Cooking? You can watch Mary Berry's Quick Cooking Mondays at 8.30pm on BBC Two. You can catch up after the epsiodes on BBC iPlayer and get lots of the recipes on BBC Food."
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by Dan Lepard, in association with nutritionist Azmina Govindji Bread has been a staple of our diet since ancient times. Primitive people baked flat breads 12,000 years ago by mixing flour and water and baking them in the sun. The Egyptians are thought to have discovered how to make risen bread with a starter made from wild yeast. Today, bread is sometimes demonised as a carbohydrate source that makes people fat, and it is often the first thing thrown out by dieters. Some argue that industrial bread production means too many preservatives, additives and salt, making it unhealthy. But bread can be a good source of both carbohydrates and whole grains that are needed in a balanced diet. Different breads have different properties. Instead of avoiding bread, knowing what is in each slice and watching how much of it you eat each day is usually the healthier course. A tale of two loaves When it comes to nutrition, which is better: homemade or shop-bought? What's in your bread? Various types of flour are used in bread making. Wholemeal flour is made from whole wheat grains, while white flour is made only from the central part of the grain, the endosperm. Salt is needed to control yeast growth, make the dough more stretchy and enhance flavour. Is one type of bread better than another? All bread is a great source of carbohydrates, the body's energy fuel. But the carbohydrates in wholemeal bread are digested more slowly than those in the more refined white bread, and so keep you going for longer. Wholemeal bread usually also contains more fibre and nutrients like vitamin B, calcium and iron, which tend to be lost in the white flour refining process – although some of these ‘micronutrients’ must now by law be put back into white flour after milling. Factory-baked loaves may contain additional ingredients such as sugar, oil, vinegar, preservatives and flour treatment agents. Which bread is healthiest? https://ichef.bbci.co.uk/images/ic/480xn/p063h976.png Who should avoid bread? Counting your calorie intake is a good idea if you want to lose weight. But of course it’s not just carbohydrates that pile on calories. Some people avoid bread because they have an intolerance to wheat or gluten (a protein found in wheat). A smaller number of people are allergic to wheat. Wheat intolerance can give rise to bloating, diarrhoea and other digestive problems, and requires blood tests and internal examinations for a diagnosis. Allergic reactions to wheat can come on very suddenly and so are easier to identify. Around one in a hundred people in the UK have the more serious coeliac disease, an auto-immune disease in which gluten damages the small intestine and impairs the body’s ability to absorb food. But bread can still be on the menu if you are coeliac, wheat intolerant or allergic – it just needs to be made with wheat-free or gluten-free flours. If you think you have a problem with bread you should talk to your doctor. Unless you have one of these conditions, there is no evidence that eating bread can cause bloating or other digestive problems. How to make sourdough bread Patrick Ryans makes a sourdough loaf | {
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"content": "by Dan Lepard, in association with nutritionist Azmina Govindji Bread has been a staple of our diet since ancient times. Primitive people baked flat breads 12,000 years ago by mixing flour and water and baking them in the sun. The Egyptians are thought to have discovered how to make risen bread with a starter made from wild yeast. Today, bread is sometimes demonised as a carbohydrate source that makes people fat, and it is often the first thing thrown out by dieters. Some argue that industrial bread production means too many preservatives, additives and salt, making it unhealthy. But bread can be a good source of both carbohydrates and whole grains that are needed in a balanced diet. Different breads have different properties. Instead of avoiding bread, knowing what is in each slice and watching how much of it you eat each day is usually the healthier course. A tale of two loaves When it comes to nutrition, which is better: homemade or shop-bought? What's in your bread? Various types of flour are used in bread making. Wholemeal flour is made from whole wheat grains, while white flour is made only from the central part of the grain, the endosperm. Salt is needed to control yeast growth, make the dough more stretchy and enhance flavour. Is one type of bread better than another? All bread is a great source of carbohydrates, the body's energy fuel. But the carbohydrates in wholemeal bread are digested more slowly than those in the more refined white bread, and so keep you going for longer. Wholemeal bread usually also contains more fibre and nutrients like vitamin B, calcium and iron, which tend to be lost in the white flour refining process – although some of these ‘micronutrients’ must now by law be put back into white flour after milling. Factory-baked loaves may contain additional ingredients such as sugar, oil, vinegar, preservatives and flour treatment agents. Which bread is healthiest? https://ichef.bbci.co.uk/images/ic/480xn/p063h976.png Who should avoid bread? Counting your calorie intake is a good idea if you want to lose weight. But of course it’s not just carbohydrates that pile on calories. Some people avoid bread because they have an intolerance to wheat or gluten (a protein found in wheat). A smaller number of people are allergic to wheat. Wheat intolerance can give rise to bloating, diarrhoea and other digestive problems, and requires blood tests and internal examinations for a diagnosis. Allergic reactions to wheat can come on very suddenly and so are easier to identify. Around one in a hundred people in the UK have the more serious coeliac disease, an auto-immune disease in which gluten damages the small intestine and impairs the body’s ability to absorb food. But bread can still be on the menu if you are coeliac, wheat intolerant or allergic – it just needs to be made with wheat-free or gluten-free flours. If you think you have a problem with bread you should talk to your doctor. Unless you have one of these conditions, there is no evidence that eating bread can cause bloating or other digestive problems. How to make sourdough bread Patrick Ryans makes a sourdough loaf"
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Restricted days Most people find it helps to stick to the same two restricted days each week, so it becomes a habit. It is best to do the two days together because by the second day your body will be adapting to the low-calorie intake and if you eat very little carbohydrate you will probably be producing ketones. This is a natural appetite suppressant, which will help reduce your hunger, making it easier to stick to the diet. Each day you should consume At least 2 litres of water or other low-calorie drinksA salty food or drink At least 2 litres of water or other low-calorie drinks A salty food or drink You should aim to consume 3 portions of protein-rich foods3 portions of low-fat dairy products6 portions of low-carb vegetables or salad1 portion of fruit 3 portions of protein-rich foods 3 portions of low-fat dairy products 6 portions of low-carb vegetables or salad 1 portion of fruit You can also eat Sugar-free chewing gum or liquorice root (from health food shops)Up to 10 sugar-free mints each day Sugar-free chewing gum or liquorice root (from health food shops) Up to 10 sugar-free mints each day Foods to avoid As well as avoiding carbs, it is important to limit high-fat foods as they add calories but are not very effective at making you feel full. Unrestricted days To sustain your progress you should eat a healthy diet on the 'unrestricted' days, but there is no need to count calories or limit portion size. Think about the principles of the Mediterranean style of eating, which includes plenty of fresh vegetables and fruit, unrefined grains and fish and small quantities of meat, with more meals using beans, legumes or nuts. Research shows that a traditional Mediterranean diet is associated with improved weight control. | {
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"content": "Restricted days Most people find it helps to stick to the same two restricted days each week, so it becomes a habit. It is best to do the two days together because by the second day your body will be adapting to the low-calorie intake and if you eat very little carbohydrate you will probably be producing ketones. This is a natural appetite suppressant, which will help reduce your hunger, making it easier to stick to the diet. Each day you should consume At least 2 litres of water or other low-calorie drinksA salty food or drink At least 2 litres of water or other low-calorie drinks A salty food or drink You should aim to consume 3 portions of protein-rich foods3 portions of low-fat dairy products6 portions of low-carb vegetables or salad1 portion of fruit 3 portions of protein-rich foods 3 portions of low-fat dairy products 6 portions of low-carb vegetables or salad 1 portion of fruit You can also eat Sugar-free chewing gum or liquorice root (from health food shops)Up to 10 sugar-free mints each day Sugar-free chewing gum or liquorice root (from health food shops) Up to 10 sugar-free mints each day Foods to avoid As well as avoiding carbs, it is important to limit high-fat foods as they add calories but are not very effective at making you feel full. Unrestricted days To sustain your progress you should eat a healthy diet on the 'unrestricted' days, but there is no need to count calories or limit portion size. Think about the principles of the Mediterranean style of eating, which includes plenty of fresh vegetables and fruit, unrefined grains and fish and small quantities of meat, with more meals using beans, legumes or nuts. Research shows that a traditional Mediterranean diet is associated with improved weight control."
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} | 8e64fc43e6288cc0e01c228e7a55eee4a6b18303bc2db956db6ae1dd788de6ef | How to go vegetarian
Thirty or so years ago, following a varied and healthy vegetarian diet required a fair amount of dedication. Now you can easily find a wide range of vegetarian recipes, but even so there are some nutritional challenges to be aware of. https://ichef.bbci.co.uk/images/ic/480xn/p0638r4x.jpg Protein sources Men should eat approximately 55g of protein per day, women 45g. It's easy to turn to dairy products for your protein, and reduced fat Greek yoghurt, Quark and lower-fat cheeses such as ricotta are good everyday options, but you should only eat higher-fat cheeses in moderation. Here are some good alternative sources of protein: Eggs are not just for breakfast, and are protein-packed. A large egg contains about 6g of protein.Nuts and seeds are easy to throw into salads or have for a snack, and typically contain 15–20g protein per 100g.Beans and lentils can thicken sauces, soups, dips and bakes and tend to include about 10–20g protein per 100g.Soya products, of which the best-known is tofu, are fairly low in fat and can be used in a variety of ways. Tofu contains about 8g of protein per 100gMycoproteins: Quorn is often used as a meat substitute in sausages, burgers, pies and sandwich fillings. Quorn contains all eight of the essential amino acids and so is a complete protein.Wheat protein (seitan) and fermented soybeans (tempeh) are chewy meat substitutes that are less subtle in flavour than tofu but are higher in proteinProtein-fortified products abound, from energy balls to chocolate bars. Watch out for the amount of sugar and fat in them though, as protein is not a byword for health, and be aware that it is possible to eat too much protein so be careful not to over-consume it. Eggs are not just for breakfast, and are protein-packed. A large egg contains about 6g of protein. Nuts and seeds are easy to throw into salads or have for a snack, and typically contain 15–20g protein per 100g. Beans and lentils can thicken sauces, soups, dips and bakes and tend to include about 10–20g protein per 100g. Soya products, of which the best-known is tofu, are fairly low in fat and can be used in a variety of ways. Tofu contains about 8g of protein per 100g Mycoproteins: Quorn is often used as a meat substitute in sausages, burgers, pies and sandwich fillings. Quorn contains all eight of the essential amino acids and so is a complete protein. Wheat protein (seitan) and fermented soybeans (tempeh) are chewy meat substitutes that are less subtle in flavour than tofu but are higher in protein Protein-fortified products abound, from energy balls to chocolate bars. Watch out for the amount of sugar and fat in them though, as protein is not a byword for health, and be aware that it is possible to eat too much protein so be careful not to over-consume it. Omega-3 fat sources Omega-3 fatty acids fall into two categories DHA and EPA: these long-chain omega-3 fats have crucial benefits to brain development and heart health and are especially important for young children and pregnant women. The body can make these from ALA, but not as efficiently as if you consume them directly. Microalgae-based omega-3 supplements are available as an alternative to supplements made with fish oils. Omega-3 enriched eggs, in which hens are fed a diet rich in flaxseed or fish oil, can provide more DHA than normal eggs and could be an option.ALA: this type of omega-3 fat is found in a range of vegetarian sources, including chia seeds, ground flaxseed (linseed), rapeseed oil, walnuts, hazelnuts, pecans and green leafy vegetables. Omega-3 enriched eggs are also a good source. ALA can’t be made by the body, so it’s important to get enough from these sources. DHA and EPA: these long-chain omega-3 fats have crucial benefits to brain development and heart health and are especially important for young children and pregnant women. The body can make these from ALA, but not as efficiently as if you consume them directly. Microalgae-based omega-3 supplements are available as an alternative to supplements made with fish oils. Omega-3 enriched eggs, in which hens are fed a diet rich in flaxseed or fish oil, can provide more DHA than normal eggs and could be an option. ALA: this type of omega-3 fat is found in a range of vegetarian sources, including chia seeds, ground flaxseed (linseed), rapeseed oil, walnuts, hazelnuts, pecans and green leafy vegetables. Omega-3 enriched eggs are also a good source. ALA can’t be made by the body, so it’s important to get enough from these sources. Iron sources A healthy and varied vegetarian diet should contain enough iron if you eat these foods regularly: Beans, lentils and peasTofuSeeds and nutsDried fruit, such as raisins, dates or apricotsDark-green vegetables, such as kale, broccoli and spinachWholegrain rice and wholemeal bread Beans, lentils and peas Tofu Seeds and nuts Dried fruit, such as raisins, dates or apricots Dark-green vegetables, such as kale, broccoli and spinach Wholegrain rice and wholemeal bread https://ichef.bbci.co.uk/images/ic/480xn/p0638r5v.jpg Foods to check Cheese: some cheese is made with animal rennet, an enzyme extracted from the stomach lining of calves. Vegetarian cheese can be made using plant-based, microbial or fungal enzymes. Both hard and soft cheeses can be vegetarian, but it’s important to check the label. Parmesan is always made with animal-derived rennet, but vegetarian alternatives are available. As Parmesan is typically found in ready-made pesto or stir-in sauces, they may not be vegetarian, so always check the label. The Vegetarian Society recommends avoiding whey, which is usually a by-product of cheese-making and is often used as a flavour carrier in crisps. Pastes, sauces, stocks and soups: some ready-made pastes, sauces and condiments contain fish-based flavouring. Beware of anchovies in Worcestershire sauce and shrimp paste or fish sauce in Thai curry pastes. Meat stocks can turn up in ready-made soups, risottos and gravies. Sweets and desserts: gelatine is used in sweets (particularly chewy ones), nutritional supplements in capsule form, ice cream, yoghurts and desserts such as mousse, jelly and panna cotta. Look out for gelatine in low-fat versions of products, such as yoghurts and whipped desserts – it's sometimes added for texture to help the product hold together. There are plenty of vegetarian versions available, so shop around. Some sweets or drinks can be coloured with cochineal, also known as additive E120, made from the ground shells of the cochineal beetle. Lard or suet can be found in biscuits, cakes, pastries, Christmas puddings and mincemeat. Animal fats can also be found in margarines, spreads and ice creams. Alcoholic drinks: most wines, many spirits and some beers are 'fined' (clarified) or filtered using animal products such as isinglass, which is derived from the swim bladder of a fish. Read the label carefully and choose drinks that state they’re suitable for vegetarians. The good news is that there's a wider range of good-quality drinks than ever. | {
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"content": "Thirty or so years ago, following a varied and healthy vegetarian diet required a fair amount of dedication. Now you can easily find a wide range of vegetarian recipes, but even so there are some nutritional challenges to be aware of. https://ichef.bbci.co.uk/images/ic/480xn/p0638r4x.jpg Protein sources Men should eat approximately 55g of protein per day, women 45g. It's easy to turn to dairy products for your protein, and reduced fat Greek yoghurt, Quark and lower-fat cheeses such as ricotta are good everyday options, but you should only eat higher-fat cheeses in moderation. Here are some good alternative sources of protein: Eggs are not just for breakfast, and are protein-packed. A large egg contains about 6g of protein.Nuts and seeds are easy to throw into salads or have for a snack, and typically contain 15–20g protein per 100g.Beans and lentils can thicken sauces, soups, dips and bakes and tend to include about 10–20g protein per 100g.Soya products, of which the best-known is tofu, are fairly low in fat and can be used in a variety of ways. Tofu contains about 8g of protein per 100gMycoproteins: Quorn is often used as a meat substitute in sausages, burgers, pies and sandwich fillings. Quorn contains all eight of the essential amino acids and so is a complete protein.Wheat protein (seitan) and fermented soybeans (tempeh) are chewy meat substitutes that are less subtle in flavour than tofu but are higher in proteinProtein-fortified products abound, from energy balls to chocolate bars. Watch out for the amount of sugar and fat in them though, as protein is not a byword for health, and be aware that it is possible to eat too much protein so be careful not to over-consume it. Eggs are not just for breakfast, and are protein-packed. A large egg contains about 6g of protein. Nuts and seeds are easy to throw into salads or have for a snack, and typically contain 15–20g protein per 100g. Beans and lentils can thicken sauces, soups, dips and bakes and tend to include about 10–20g protein per 100g. Soya products, of which the best-known is tofu, are fairly low in fat and can be used in a variety of ways. Tofu contains about 8g of protein per 100g Mycoproteins: Quorn is often used as a meat substitute in sausages, burgers, pies and sandwich fillings. Quorn contains all eight of the essential amino acids and so is a complete protein. Wheat protein (seitan) and fermented soybeans (tempeh) are chewy meat substitutes that are less subtle in flavour than tofu but are higher in protein Protein-fortified products abound, from energy balls to chocolate bars. Watch out for the amount of sugar and fat in them though, as protein is not a byword for health, and be aware that it is possible to eat too much protein so be careful not to over-consume it. Omega-3 fat sources Omega-3 fatty acids fall into two categories DHA and EPA: these long-chain omega-3 fats have crucial benefits to brain development and heart health and are especially important for young children and pregnant women. The body can make these from ALA, but not as efficiently as if you consume them directly. Microalgae-based omega-3 supplements are available as an alternative to supplements made with fish oils. Omega-3 enriched eggs, in which hens are fed a diet rich in flaxseed or fish oil, can provide more DHA than normal eggs and could be an option.ALA: this type of omega-3 fat is found in a range of vegetarian sources, including chia seeds, ground flaxseed (linseed), rapeseed oil, walnuts, hazelnuts, pecans and green leafy vegetables. Omega-3 enriched eggs are also a good source. ALA can’t be made by the body, so it’s important to get enough from these sources. DHA and EPA: these long-chain omega-3 fats have crucial benefits to brain development and heart health and are especially important for young children and pregnant women. The body can make these from ALA, but not as efficiently as if you consume them directly. Microalgae-based omega-3 supplements are available as an alternative to supplements made with fish oils. Omega-3 enriched eggs, in which hens are fed a diet rich in flaxseed or fish oil, can provide more DHA than normal eggs and could be an option. ALA: this type of omega-3 fat is found in a range of vegetarian sources, including chia seeds, ground flaxseed (linseed), rapeseed oil, walnuts, hazelnuts, pecans and green leafy vegetables. Omega-3 enriched eggs are also a good source. ALA can’t be made by the body, so it’s important to get enough from these sources. Iron sources A healthy and varied vegetarian diet should contain enough iron if you eat these foods regularly: Beans, lentils and peasTofuSeeds and nutsDried fruit, such as raisins, dates or apricotsDark-green vegetables, such as kale, broccoli and spinachWholegrain rice and wholemeal bread Beans, lentils and peas Tofu Seeds and nuts Dried fruit, such as raisins, dates or apricots Dark-green vegetables, such as kale, broccoli and spinach Wholegrain rice and wholemeal bread https://ichef.bbci.co.uk/images/ic/480xn/p0638r5v.jpg Foods to check Cheese: some cheese is made with animal rennet, an enzyme extracted from the stomach lining of calves. Vegetarian cheese can be made using plant-based, microbial or fungal enzymes. Both hard and soft cheeses can be vegetarian, but it’s important to check the label. Parmesan is always made with animal-derived rennet, but vegetarian alternatives are available. As Parmesan is typically found in ready-made pesto or stir-in sauces, they may not be vegetarian, so always check the label. The Vegetarian Society recommends avoiding whey, which is usually a by-product of cheese-making and is often used as a flavour carrier in crisps. Pastes, sauces, stocks and soups: some ready-made pastes, sauces and condiments contain fish-based flavouring. Beware of anchovies in Worcestershire sauce and shrimp paste or fish sauce in Thai curry pastes. Meat stocks can turn up in ready-made soups, risottos and gravies. Sweets and desserts: gelatine is used in sweets (particularly chewy ones), nutritional supplements in capsule form, ice cream, yoghurts and desserts such as mousse, jelly and panna cotta. Look out for gelatine in low-fat versions of products, such as yoghurts and whipped desserts – it's sometimes added for texture to help the product hold together. There are plenty of vegetarian versions available, so shop around. Some sweets or drinks can be coloured with cochineal, also known as additive E120, made from the ground shells of the cochineal beetle. Lard or suet can be found in biscuits, cakes, pastries, Christmas puddings and mincemeat. Animal fats can also be found in margarines, spreads and ice creams. Alcoholic drinks: most wines, many spirits and some beers are 'fined' (clarified) or filtered using animal products such as isinglass, which is derived from the swim bladder of a fish. Read the label carefully and choose drinks that state they’re suitable for vegetarians. The good news is that there's a wider range of good-quality drinks than ever."
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If you want to reduce the added sugar in your cakes it can be difficult to know where to start. Many sugar substitutes are expensive and cutting out sugar can ruin a bake. Happily there are some easy ways to reduce added sugar, or even eliminate it, and still make cakes that are a gorgeous treat. https://ichef.bbci.co.uk/images/ic/480xn/p060z50q.jpg This no-added-sugar carrot cake uses dried fruit and ground almonds to sweeten. For the recipe, search for 'spiced carrot cake' in the recipe bar at the top of the page. The effect of sugar on your cake Sugar adds more to cakes than a sweet taste. It also affects the texture, colour and how well they keep. A light and airy cake texture is usually down to tiny air bubbles becoming trapped around the rough edges of the sugar crystals, which expand as the cake cooks.The golden-brown colour of many cakes owes much to white and brown sugar caramelising as it cooks. Other sugars, such as honey, brown faster and make much darker cakes. Artificial sweeteners often don't caramelise, which can result in a pallid-looking cake.Sugar helps cakes stay moist after baking. A completely sugar-free cake will dry out quickly, so wrap cooled cakes in cling film to prevent moisture loss. A light and airy cake texture is usually down to tiny air bubbles becoming trapped around the rough edges of the sugar crystals, which expand as the cake cooks. The golden-brown colour of many cakes owes much to white and brown sugar caramelising as it cooks. Other sugars, such as honey, brown faster and make much darker cakes. Artificial sweeteners often don't caramelise, which can result in a pallid-looking cake. Sugar helps cakes stay moist after baking. A completely sugar-free cake will dry out quickly, so wrap cooled cakes in cling film to prevent moisture loss. Baking with less sugar Cakes are meant to be sweet and the only way to make a cake without any type of sugar is to use artificial sweeteners, which many people feel uncomfortable with. You can make lots of cakes without table sugar if you are happy to add other ingredients that contribute sweetness. Sugar alternatives Try making cakes with ground almonds or grated vegetables. These add a more complex texture, keep cakes moist and boosting flavour with their natural sweetness.Natural sugars, such as honey or maple syrup. Although these are still essentially sugar, they contain small amounts of vitamins, trace minerals and beneficial enzymes. Using natural sugars can produce heavy, dark cakes, but they also contribute good flavour (unlike many alternatives to table sugar). As honey and maple syrup are about 20 percent water, you need to reduce the liquid elsewhere in the cake batter (for example by using less egg white). Honey is sweeter than table sugar so you can use 25–50 percent less. It contains both fructose and glucose but the ratio depends on the variety. Maple syrup has a similar fructose-glucose ratio to table sugar, but tastes less sweet. However, most products sold as maple syrup are actually manufactured using cheaper syrups and flavoured to resemble the real thing, so beware. Genuine maple syrup is expensive.Icing tends to be very high in sugar, and the easiest way to reduce sugar in cakes is by using less icing, buttercream and fillings. These are usually packed with sugar and can easily triple the calories in a slice of cake.Sweeteners that have been formulated in laboratories. The most commonly used sweeteners in baking are sucralose (used in Splenda), aspartame and acesulfame K (both used in Canderel). These are 200–650 times sweeter than table sugar and as such either extremely low calorie or calorie-free, making them suitable for diabetics. They often have a bitter aftertaste and they do not aid browning or incorporate much air into the cake. However, the products formulated specially for baking do contain other ingredients, which go some way towards solving these issues and can be used as a straight swap for table sugar.Sweet extracts that are naturally derived, but still highly processed. These can make cakes dense. Stevia is 250-300 times sweeter than table sugar and almost calorie free. It has a licorice flavour, so is often used in combination with other sweeteners. Rice malt syrup is mild tasting and fructose free. However, it has a much higher GI than table sugar, is less sweet (so you need to use more) and higher in calories. Agave nectar is slightly higher in calories than table sugar but about one and a half times sweeter, with a clean, sweet taste. It is roughly 70 percent fructose to 30 percent glucose, so it contains more fructose than table sugar, but is relatively low GI.Sugar alcohols will not make you drunk. They are found in fruits and vegetables, but are mainly produced industrially. They can be used as a straight swap for table sugar in heavier cakes, but need to be combined with other ingredients to make light cakes. Xylitol is probably the best known, but it has a minty taste that makes it unsuitable for baking. It's a common ingredient in chewing gum because it helps protect against tooth decay. Mannitol and sorbitol have similar properties. Erythritol has a clean, sweet taste. It has 70 percent of the sweetness of table sugar but only 5 percent of the calories. It is not absorbed into the bloodstream so doesn't affect blood sugar levels. Erythritol is mixed with stevia to make Truvia. Pure erythritol is available online and in some health shops. Try making cakes with ground almonds or grated vegetables. These add a more complex texture, keep cakes moist and boosting flavour with their natural sweetness. Try making cakes with ground almonds or grated vegetables. These add a more complex texture, keep cakes moist and boosting flavour with their natural sweetness. Natural sugars, such as honey or maple syrup. Although these are still essentially sugar, they contain small amounts of vitamins, trace minerals and beneficial enzymes. Using natural sugars can produce heavy, dark cakes, but they also contribute good flavour (unlike many alternatives to table sugar). As honey and maple syrup are about 20 percent water, you need to reduce the liquid elsewhere in the cake batter (for example by using less egg white). Honey is sweeter than table sugar so you can use 25–50 percent less. It contains both fructose and glucose but the ratio depends on the variety. Maple syrup has a similar fructose-glucose ratio to table sugar, but tastes less sweet. However, most products sold as maple syrup are actually manufactured using cheaper syrups and flavoured to resemble the real thing, so beware. Genuine maple syrup is expensive. Natural sugars, such as honey or maple syrup. Although these are still essentially sugar, they contain small amounts of vitamins, trace minerals and beneficial enzymes. Using natural sugars can produce heavy, dark cakes, but they also contribute good flavour (unlike many alternatives to table sugar). As honey and maple syrup are about 20 percent water, you need to reduce the liquid elsewhere in the cake batter (for example by using less egg white). Honey is sweeter than table sugar so you can use 25–50 percent less. It contains both fructose and glucose but the ratio depends on the variety. Maple syrup has a similar fructose-glucose ratio to table sugar, but tastes less sweet. However, most products sold as maple syrup are actually manufactured using cheaper syrups and flavoured to resemble the real thing, so beware. Genuine maple syrup is expensive. Icing tends to be very high in sugar, and the easiest way to reduce sugar in cakes is by using less icing, buttercream and fillings. These are usually packed with sugar and can easily triple the calories in a slice of cake. Icing tends to be very high in sugar, and the easiest way to reduce sugar in cakes is by using less icing, buttercream and fillings. These are usually packed with sugar and can easily triple the calories in a slice of cake. Sweeteners that have been formulated in laboratories. The most commonly used sweeteners in baking are sucralose (used in Splenda), aspartame and acesulfame K (both used in Canderel). These are 200–650 times sweeter than table sugar and as such either extremely low calorie or calorie-free, making them suitable for diabetics. They often have a bitter aftertaste and they do not aid browning or incorporate much air into the cake. However, the products formulated specially for baking do contain other ingredients, which go some way towards solving these issues and can be used as a straight swap for table sugar. Sweeteners that have been formulated in laboratories. The most commonly used sweeteners in baking are sucralose (used in Splenda), aspartame and acesulfame K (both used in Canderel). These are 200–650 times sweeter than table sugar and as such either extremely low calorie or calorie-free, making them suitable for diabetics. They often have a bitter aftertaste and they do not aid browning or incorporate much air into the cake. However, the products formulated specially for baking do contain other ingredients, which go some way towards solving these issues and can be used as a straight swap for table sugar. Sweet extracts that are naturally derived, but still highly processed. These can make cakes dense. Stevia is 250-300 times sweeter than table sugar and almost calorie free. It has a licorice flavour, so is often used in combination with other sweeteners. Rice malt syrup is mild tasting and fructose free. However, it has a much higher GI than table sugar, is less sweet (so you need to use more) and higher in calories. Agave nectar is slightly higher in calories than table sugar but about one and a half times sweeter, with a clean, sweet taste. It is roughly 70 percent fructose to 30 percent glucose, so it contains more fructose than table sugar, but is relatively low GI. Sweet extracts that are naturally derived, but still highly processed. These can make cakes dense. Stevia is 250-300 times sweeter than table sugar and almost calorie free. It has a licorice flavour, so is often used in combination with other sweeteners. Rice malt syrup is mild tasting and fructose free. However, it has a much higher GI than table sugar, is less sweet (so you need to use more) and higher in calories. Agave nectar is slightly higher in calories than table sugar but about one and a half times sweeter, with a clean, sweet taste. It is roughly 70 percent fructose to 30 percent glucose, so it contains more fructose than table sugar, but is relatively low GI. Sugar alcohols will not make you drunk. They are found in fruits and vegetables, but are mainly produced industrially. They can be used as a straight swap for table sugar in heavier cakes, but need to be combined with other ingredients to make light cakes. Xylitol is probably the best known, but it has a minty taste that makes it unsuitable for baking. It's a common ingredient in chewing gum because it helps protect against tooth decay. Mannitol and sorbitol have similar properties. Erythritol has a clean, sweet taste. It has 70 percent of the sweetness of table sugar but only 5 percent of the calories. It is not absorbed into the bloodstream so doesn't affect blood sugar levels. Erythritol is mixed with stevia to make Truvia. Pure erythritol is available online and in some health shops. Sugar alcohols will not make you drunk. They are found in fruits and vegetables, but are mainly produced industrially. They can be used as a straight swap for table sugar in heavier cakes, but need to be combined with other ingredients to make light cakes. Xylitol is probably the best known, but it has a minty taste that makes it unsuitable for baking. It's a common ingredient in chewing gum because it helps protect against tooth decay. Mannitol and sorbitol have similar properties. Erythritol has a clean, sweet taste. It has 70 percent of the sweetness of table sugar but only 5 percent of the calories. It is not absorbed into the bloodstream so doesn't affect blood sugar levels. Erythritol is mixed with stevia to make Truvia. Pure erythritol is available online and in some health shops. https://ichef.bbci.co.uk/images/ic/480xn/p018rjsj.jpg This chocolate cake has grated apple in the sponge which means you can use less added sugar. Search for low-fat chocolate sponge cake on BBC Food. The best way to reduce sugar in your favourite cake Chocolate cake. Cocoa can be bitter so you'll need to add some sweetness. Add healthy sweetness with grated fruits or vegetables such as apple or beetroot. This will produce a moist cake that also needs less frosting and added sugar.Sponge cake. The light texture and delicate flavour is tricky to achieve without table sugar. Stick with table sugar, but use up to 20% less and incorporate as much air as possible into the batter. Swap 1–2 tbsp flour for cornflour to further lighten.Carrot cake. Grated vegetables add sweetness and a more robust texture. You don't need much sugar – if any – especially if your recipe includes dried fruit. The texture suits natural sweeteners such as honey and maple syrup.Gluten-free cakes. These cakes often contain ground almonds instead of flour making them very adaptable because of their heavier crumb structure and deep flavours. Ground nuts add sweetness so you don't need much more. If recipes use beaten egg whites to incorporate air, take care when incorporating thick syrups and honey. Chocolate cake. Cocoa can be bitter so you'll need to add some sweetness. Add healthy sweetness with grated fruits or vegetables such as apple or beetroot. This will produce a moist cake that also needs less frosting and added sugar. Sponge cake. The light texture and delicate flavour is tricky to achieve without table sugar. Stick with table sugar, but use up to 20% less and incorporate as much air as possible into the batter. Swap 1–2 tbsp flour for cornflour to further lighten. Carrot cake. Grated vegetables add sweetness and a more robust texture. You don't need much sugar – if any – especially if your recipe includes dried fruit. The texture suits natural sweeteners such as honey and maple syrup. Gluten-free cakes. These cakes often contain ground almonds instead of flour making them very adaptable because of their heavier crumb structure and deep flavours. Ground nuts add sweetness so you don't need much more. If recipes use beaten egg whites to incorporate air, take care when incorporating thick syrups and honey. | {
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"content": "If you want to reduce the added sugar in your cakes it can be difficult to know where to start. Many sugar substitutes are expensive and cutting out sugar can ruin a bake. Happily there are some easy ways to reduce added sugar, or even eliminate it, and still make cakes that are a gorgeous treat. https://ichef.bbci.co.uk/images/ic/480xn/p060z50q.jpg This no-added-sugar carrot cake uses dried fruit and ground almonds to sweeten. For the recipe, search for 'spiced carrot cake' in the recipe bar at the top of the page. The effect of sugar on your cake Sugar adds more to cakes than a sweet taste. It also affects the texture, colour and how well they keep. A light and airy cake texture is usually down to tiny air bubbles becoming trapped around the rough edges of the sugar crystals, which expand as the cake cooks.The golden-brown colour of many cakes owes much to white and brown sugar caramelising as it cooks. Other sugars, such as honey, brown faster and make much darker cakes. Artificial sweeteners often don't caramelise, which can result in a pallid-looking cake.Sugar helps cakes stay moist after baking. A completely sugar-free cake will dry out quickly, so wrap cooled cakes in cling film to prevent moisture loss. A light and airy cake texture is usually down to tiny air bubbles becoming trapped around the rough edges of the sugar crystals, which expand as the cake cooks. The golden-brown colour of many cakes owes much to white and brown sugar caramelising as it cooks. Other sugars, such as honey, brown faster and make much darker cakes. Artificial sweeteners often don't caramelise, which can result in a pallid-looking cake. Sugar helps cakes stay moist after baking. A completely sugar-free cake will dry out quickly, so wrap cooled cakes in cling film to prevent moisture loss. Baking with less sugar Cakes are meant to be sweet and the only way to make a cake without any type of sugar is to use artificial sweeteners, which many people feel uncomfortable with. You can make lots of cakes without table sugar if you are happy to add other ingredients that contribute sweetness. Sugar alternatives Try making cakes with ground almonds or grated vegetables. These add a more complex texture, keep cakes moist and boosting flavour with their natural sweetness.Natural sugars, such as honey or maple syrup. Although these are still essentially sugar, they contain small amounts of vitamins, trace minerals and beneficial enzymes. Using natural sugars can produce heavy, dark cakes, but they also contribute good flavour (unlike many alternatives to table sugar). As honey and maple syrup are about 20 percent water, you need to reduce the liquid elsewhere in the cake batter (for example by using less egg white). Honey is sweeter than table sugar so you can use 25–50 percent less. It contains both fructose and glucose but the ratio depends on the variety. Maple syrup has a similar fructose-glucose ratio to table sugar, but tastes less sweet. However, most products sold as maple syrup are actually manufactured using cheaper syrups and flavoured to resemble the real thing, so beware. Genuine maple syrup is expensive.Icing tends to be very high in sugar, and the easiest way to reduce sugar in cakes is by using less icing, buttercream and fillings. These are usually packed with sugar and can easily triple the calories in a slice of cake.Sweeteners that have been formulated in laboratories. The most commonly used sweeteners in baking are sucralose (used in Splenda), aspartame and acesulfame K (both used in Canderel). These are 200–650 times sweeter than table sugar and as such either extremely low calorie or calorie-free, making them suitable for diabetics. They often have a bitter aftertaste and they do not aid browning or incorporate much air into the cake. However, the products formulated specially for baking do contain other ingredients, which go some way towards solving these issues and can be used as a straight swap for table sugar.Sweet extracts that are naturally derived, but still highly processed. These can make cakes dense. Stevia is 250-300 times sweeter than table sugar and almost calorie free. It has a licorice flavour, so is often used in combination with other sweeteners. Rice malt syrup is mild tasting and fructose free. However, it has a much higher GI than table sugar, is less sweet (so you need to use more) and higher in calories. Agave nectar is slightly higher in calories than table sugar but about one and a half times sweeter, with a clean, sweet taste. It is roughly 70 percent fructose to 30 percent glucose, so it contains more fructose than table sugar, but is relatively low GI.Sugar alcohols will not make you drunk. They are found in fruits and vegetables, but are mainly produced industrially. They can be used as a straight swap for table sugar in heavier cakes, but need to be combined with other ingredients to make light cakes. Xylitol is probably the best known, but it has a minty taste that makes it unsuitable for baking. It's a common ingredient in chewing gum because it helps protect against tooth decay. Mannitol and sorbitol have similar properties. Erythritol has a clean, sweet taste. It has 70 percent of the sweetness of table sugar but only 5 percent of the calories. It is not absorbed into the bloodstream so doesn't affect blood sugar levels. Erythritol is mixed with stevia to make Truvia. Pure erythritol is available online and in some health shops. Try making cakes with ground almonds or grated vegetables. These add a more complex texture, keep cakes moist and boosting flavour with their natural sweetness. Try making cakes with ground almonds or grated vegetables. These add a more complex texture, keep cakes moist and boosting flavour with their natural sweetness. Natural sugars, such as honey or maple syrup. Although these are still essentially sugar, they contain small amounts of vitamins, trace minerals and beneficial enzymes. Using natural sugars can produce heavy, dark cakes, but they also contribute good flavour (unlike many alternatives to table sugar). As honey and maple syrup are about 20 percent water, you need to reduce the liquid elsewhere in the cake batter (for example by using less egg white). Honey is sweeter than table sugar so you can use 25–50 percent less. It contains both fructose and glucose but the ratio depends on the variety. Maple syrup has a similar fructose-glucose ratio to table sugar, but tastes less sweet. However, most products sold as maple syrup are actually manufactured using cheaper syrups and flavoured to resemble the real thing, so beware. Genuine maple syrup is expensive. Natural sugars, such as honey or maple syrup. Although these are still essentially sugar, they contain small amounts of vitamins, trace minerals and beneficial enzymes. Using natural sugars can produce heavy, dark cakes, but they also contribute good flavour (unlike many alternatives to table sugar). As honey and maple syrup are about 20 percent water, you need to reduce the liquid elsewhere in the cake batter (for example by using less egg white). Honey is sweeter than table sugar so you can use 25–50 percent less. It contains both fructose and glucose but the ratio depends on the variety. Maple syrup has a similar fructose-glucose ratio to table sugar, but tastes less sweet. However, most products sold as maple syrup are actually manufactured using cheaper syrups and flavoured to resemble the real thing, so beware. Genuine maple syrup is expensive. Icing tends to be very high in sugar, and the easiest way to reduce sugar in cakes is by using less icing, buttercream and fillings. These are usually packed with sugar and can easily triple the calories in a slice of cake. Icing tends to be very high in sugar, and the easiest way to reduce sugar in cakes is by using less icing, buttercream and fillings. These are usually packed with sugar and can easily triple the calories in a slice of cake. Sweeteners that have been formulated in laboratories. The most commonly used sweeteners in baking are sucralose (used in Splenda), aspartame and acesulfame K (both used in Canderel). These are 200–650 times sweeter than table sugar and as such either extremely low calorie or calorie-free, making them suitable for diabetics. They often have a bitter aftertaste and they do not aid browning or incorporate much air into the cake. However, the products formulated specially for baking do contain other ingredients, which go some way towards solving these issues and can be used as a straight swap for table sugar. Sweeteners that have been formulated in laboratories. The most commonly used sweeteners in baking are sucralose (used in Splenda), aspartame and acesulfame K (both used in Canderel). These are 200–650 times sweeter than table sugar and as such either extremely low calorie or calorie-free, making them suitable for diabetics. They often have a bitter aftertaste and they do not aid browning or incorporate much air into the cake. However, the products formulated specially for baking do contain other ingredients, which go some way towards solving these issues and can be used as a straight swap for table sugar. Sweet extracts that are naturally derived, but still highly processed. These can make cakes dense. Stevia is 250-300 times sweeter than table sugar and almost calorie free. It has a licorice flavour, so is often used in combination with other sweeteners. Rice malt syrup is mild tasting and fructose free. However, it has a much higher GI than table sugar, is less sweet (so you need to use more) and higher in calories. Agave nectar is slightly higher in calories than table sugar but about one and a half times sweeter, with a clean, sweet taste. It is roughly 70 percent fructose to 30 percent glucose, so it contains more fructose than table sugar, but is relatively low GI. Sweet extracts that are naturally derived, but still highly processed. These can make cakes dense. Stevia is 250-300 times sweeter than table sugar and almost calorie free. It has a licorice flavour, so is often used in combination with other sweeteners. Rice malt syrup is mild tasting and fructose free. However, it has a much higher GI than table sugar, is less sweet (so you need to use more) and higher in calories. Agave nectar is slightly higher in calories than table sugar but about one and a half times sweeter, with a clean, sweet taste. It is roughly 70 percent fructose to 30 percent glucose, so it contains more fructose than table sugar, but is relatively low GI. Sugar alcohols will not make you drunk. They are found in fruits and vegetables, but are mainly produced industrially. They can be used as a straight swap for table sugar in heavier cakes, but need to be combined with other ingredients to make light cakes. Xylitol is probably the best known, but it has a minty taste that makes it unsuitable for baking. It's a common ingredient in chewing gum because it helps protect against tooth decay. Mannitol and sorbitol have similar properties. Erythritol has a clean, sweet taste. It has 70 percent of the sweetness of table sugar but only 5 percent of the calories. It is not absorbed into the bloodstream so doesn't affect blood sugar levels. Erythritol is mixed with stevia to make Truvia. Pure erythritol is available online and in some health shops. Sugar alcohols will not make you drunk. They are found in fruits and vegetables, but are mainly produced industrially. They can be used as a straight swap for table sugar in heavier cakes, but need to be combined with other ingredients to make light cakes. Xylitol is probably the best known, but it has a minty taste that makes it unsuitable for baking. It's a common ingredient in chewing gum because it helps protect against tooth decay. Mannitol and sorbitol have similar properties. Erythritol has a clean, sweet taste. It has 70 percent of the sweetness of table sugar but only 5 percent of the calories. It is not absorbed into the bloodstream so doesn't affect blood sugar levels. Erythritol is mixed with stevia to make Truvia. Pure erythritol is available online and in some health shops. https://ichef.bbci.co.uk/images/ic/480xn/p018rjsj.jpg This chocolate cake has grated apple in the sponge which means you can use less added sugar. Search for low-fat chocolate sponge cake on BBC Food. The best way to reduce sugar in your favourite cake Chocolate cake. Cocoa can be bitter so you'll need to add some sweetness. Add healthy sweetness with grated fruits or vegetables such as apple or beetroot. This will produce a moist cake that also needs less frosting and added sugar.Sponge cake. The light texture and delicate flavour is tricky to achieve without table sugar. Stick with table sugar, but use up to 20% less and incorporate as much air as possible into the batter. Swap 1–2 tbsp flour for cornflour to further lighten.Carrot cake. Grated vegetables add sweetness and a more robust texture. You don't need much sugar – if any – especially if your recipe includes dried fruit. The texture suits natural sweeteners such as honey and maple syrup.Gluten-free cakes. These cakes often contain ground almonds instead of flour making them very adaptable because of their heavier crumb structure and deep flavours. Ground nuts add sweetness so you don't need much more. If recipes use beaten egg whites to incorporate air, take care when incorporating thick syrups and honey. Chocolate cake. Cocoa can be bitter so you'll need to add some sweetness. Add healthy sweetness with grated fruits or vegetables such as apple or beetroot. This will produce a moist cake that also needs less frosting and added sugar. Sponge cake. The light texture and delicate flavour is tricky to achieve without table sugar. Stick with table sugar, but use up to 20% less and incorporate as much air as possible into the batter. Swap 1–2 tbsp flour for cornflour to further lighten. Carrot cake. Grated vegetables add sweetness and a more robust texture. You don't need much sugar – if any – especially if your recipe includes dried fruit. The texture suits natural sweeteners such as honey and maple syrup. Gluten-free cakes. These cakes often contain ground almonds instead of flour making them very adaptable because of their heavier crumb structure and deep flavours. Ground nuts add sweetness so you don't need much more. If recipes use beaten egg whites to incorporate air, take care when incorporating thick syrups and honey."
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When supermarkets first opened in the UK people were afraid to pick up items and put them in their trolley for fear of being told off. Now we have the opposite problem; we can’t stop ourselves from picking stuff up. The average UK shopper makes 221 trips to the supermarket every year, giving us ample opportunity to buy food we don't need, but why do we do this? To understand, you must step into the meticulously managed marketing zone that is a supermarket, where millions have been invested into figuring out how to get you to buy more. It's all in the layout https://ichef.bbci.co.uk/images/ic/480xn/p0742jdh.png The layout of a supermarket can encourage extra purchases. Have you ever stood in a queue at the till when a chocolate bar started sweetly calling your name? Some supermarkets place sweet treats and magazines at the till to encourage impulse buys. This tactic works particularly well on children who use ‘pester power’. A nationwide survey shows that 83% of parents have been pestered by their children to purchase junk food at supermarket tills and 75% have given in and bought junk food. Looking for essentials like eggs and bread Have you popped to the supermarket to buy a pint of milk and come home with five full carrier bags? Some supermarkets put essentials, such as milk and bread, far away from the entrance. This means you pass countless special offers and tempting displays. The essentials are also placed far away from each other. Sometimes eggs are hidden in store. This egg hunt makes you travel through the supermarket. More time spent in the supermarket equals more time to spend money. https://ichef.bbci.co.uk/images/ic/480xn/p0742rpz.jpg Bargains at aisle ends Promotions and special offers generally take place at the end of aisles as these areas have high visibility. In fact we have become so conditioned to expect bargains at the end of aisles that people are 30% more likely to buy items at the end of the aisle than in the middle. Fruit and vegetables Fresh fruit and vegetables are often at the front of the supermarket. This doesn’t make sense for consumers as these items are likely to get bruised. However, buying healthy foods puts shoppers in a good mood and may make them feel better about buying less healthy foods later on. Pesky pricing strategies We all love a bargain; our brains even experience pleasure at the prospect of a bargain. Data from Kantar Wordpanel suggests that 40% of groceries in the UK are sold on promotion, but are consumers really getting a good deal? https://ichef.bbci.co.uk/images/ic/480xn/p0742jzf.jpg Encouraging multi-buys Paying £4 for two cakes priced at £2 individually is not a bargain, it's just arithmetic. But if the individual price of the cake was increased to £3 before a multi-buy promotion, the £4 price would seem like a sweet deal. Inconsistent unit pricing Supermarkets sometimes show some products in kilograms and others in grams, making it difficult to compare prices. Loss leaders Most consumers only know the price of about 20 essential items, which are referred to as 'known value items'. These items are often sold at a loss. Often other items have high mark-ups. https://ichef.bbci.co.uk/images/ic/480xn/p0742jzf.jpg Supermarket sensations Do supermarkets manipulate our senses to get us to buy more? https://ichef.bbci.co.uk/images/ic/480xn/p07466p1.jpg Smell Smell is strongly linked to memory, making it a potent marketing tool. In supermarkets, smells evoke pleasurable memories, which encourage impulse buys. Smelling freshly baked bread in a supermarket may trigger a memory of a bakery in France – and next thing you know you've bought six croissants. https://ichef.bbci.co.uk/images/ic/480xn/p07466p1.jpg https://ichef.bbci.co.uk/images/ic/480xn/p0746gbh.jpg Sight Supermarkets are a feast for the eyes, with colourful foods and promotions as far as the eye can see. Supermarkets place premium products at eye level. Children’s cereal may be placed on low shelves, at their eye level, leading to them using ‘pester power’ to get their parents to spend more. Studies have shown that if you make eye contact with a character on a cereal box you are more likely to feel connected to the brand and prefer it over other brands. https://ichef.bbci.co.uk/images/ic/480xn/p0742vwn.jpg Sound The music playing in a supermarket could affect your shopping habits. Slow music encourages a person to spend longer in supermarkets, which means they buy more. Some supermarkets use smaller floor tiles in areas with expensive items to give the illusion of fast movement. As you notice the clicking of the trolley wheels becoming faster, you instinctively slow down. Music may also affect what you buy. Studies have shown that when classical music is playing in a wine shop people buy more expensive wine. They also find that French music leads to French wine outselling German wine and vice versa. https://ichef.bbci.co.uk/images/ic/480xn/p0742vwn.jpg https://ichef.bbci.co.uk/images/ic/480xn/p07431vz.jpg Taste Everybody loves free food; research has shown that 75% of people take free samples when offered. Companies also love free samples; this is because they can massively increase sales. Why are free samples so effective? They may be operating at a subconscious level and triggering our deeply embedded instinct for reciprocity. In other words we feel the need to give something back to this smiling person who has just given us free food. Free samples can also pique our appetite, a free bite of chocolate reminds you how good it tastes and encourages you to buy it. Preparing for your shop Prepare yourself for your next trip to the supermarket with our tips and tricks to help make sure you only buy what you need. If you are just going to the supermarket for a few essentials, you do not need a trolley. Studies show that the bigger the trolley you use, the more you buy. Try using a basket if you only need a few items, you are less likely to buy that 5kg bag of rice that's on offer if you have to carry it! Give your trolley a health kick A study from Cornell University showed that to make your trolley healthier you should divide it in two with a scarf or jacket and use one half for fruits, vegetables, dairy and meat. This trick causes people to spend more than twice as much of their budget on fruits and vegetables. The idea is that the partition suggests a social norm that individuals try to meet. https://ichef.bbci.co.uk/images/ic/480xn/p0742wyd.jpg Five tips for spending less in the supermarket Make a list and stick to itHave a budget in mindOnly shop with cashDo not shop when hungryTry online shopping Make a list and stick to it Have a budget in mind Only shop with cash Do not shop when hungry Try online shopping | {
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"content": "When supermarkets first opened in the UK people were afraid to pick up items and put them in their trolley for fear of being told off. Now we have the opposite problem; we can’t stop ourselves from picking stuff up. The average UK shopper makes 221 trips to the supermarket every year, giving us ample opportunity to buy food we don't need, but why do we do this? To understand, you must step into the meticulously managed marketing zone that is a supermarket, where millions have been invested into figuring out how to get you to buy more. It's all in the layout https://ichef.bbci.co.uk/images/ic/480xn/p0742jdh.png The layout of a supermarket can encourage extra purchases. Have you ever stood in a queue at the till when a chocolate bar started sweetly calling your name? Some supermarkets place sweet treats and magazines at the till to encourage impulse buys. This tactic works particularly well on children who use ‘pester power’. A nationwide survey shows that 83% of parents have been pestered by their children to purchase junk food at supermarket tills and 75% have given in and bought junk food. Looking for essentials like eggs and bread Have you popped to the supermarket to buy a pint of milk and come home with five full carrier bags? Some supermarkets put essentials, such as milk and bread, far away from the entrance. This means you pass countless special offers and tempting displays. The essentials are also placed far away from each other. Sometimes eggs are hidden in store. This egg hunt makes you travel through the supermarket. More time spent in the supermarket equals more time to spend money. https://ichef.bbci.co.uk/images/ic/480xn/p0742rpz.jpg Bargains at aisle ends Promotions and special offers generally take place at the end of aisles as these areas have high visibility. In fact we have become so conditioned to expect bargains at the end of aisles that people are 30% more likely to buy items at the end of the aisle than in the middle. Fruit and vegetables Fresh fruit and vegetables are often at the front of the supermarket. This doesn’t make sense for consumers as these items are likely to get bruised. However, buying healthy foods puts shoppers in a good mood and may make them feel better about buying less healthy foods later on. Pesky pricing strategies We all love a bargain; our brains even experience pleasure at the prospect of a bargain. Data from Kantar Wordpanel suggests that 40% of groceries in the UK are sold on promotion, but are consumers really getting a good deal? https://ichef.bbci.co.uk/images/ic/480xn/p0742jzf.jpg Encouraging multi-buys Paying £4 for two cakes priced at £2 individually is not a bargain, it's just arithmetic. But if the individual price of the cake was increased to £3 before a multi-buy promotion, the £4 price would seem like a sweet deal. Inconsistent unit pricing Supermarkets sometimes show some products in kilograms and others in grams, making it difficult to compare prices. Loss leaders Most consumers only know the price of about 20 essential items, which are referred to as 'known value items'. These items are often sold at a loss. Often other items have high mark-ups. https://ichef.bbci.co.uk/images/ic/480xn/p0742jzf.jpg Supermarket sensations Do supermarkets manipulate our senses to get us to buy more? https://ichef.bbci.co.uk/images/ic/480xn/p07466p1.jpg Smell Smell is strongly linked to memory, making it a potent marketing tool. In supermarkets, smells evoke pleasurable memories, which encourage impulse buys. Smelling freshly baked bread in a supermarket may trigger a memory of a bakery in France – and next thing you know you've bought six croissants. https://ichef.bbci.co.uk/images/ic/480xn/p07466p1.jpg https://ichef.bbci.co.uk/images/ic/480xn/p0746gbh.jpg Sight Supermarkets are a feast for the eyes, with colourful foods and promotions as far as the eye can see. Supermarkets place premium products at eye level. Children’s cereal may be placed on low shelves, at their eye level, leading to them using ‘pester power’ to get their parents to spend more. Studies have shown that if you make eye contact with a character on a cereal box you are more likely to feel connected to the brand and prefer it over other brands. https://ichef.bbci.co.uk/images/ic/480xn/p0742vwn.jpg Sound The music playing in a supermarket could affect your shopping habits. Slow music encourages a person to spend longer in supermarkets, which means they buy more. Some supermarkets use smaller floor tiles in areas with expensive items to give the illusion of fast movement. As you notice the clicking of the trolley wheels becoming faster, you instinctively slow down. Music may also affect what you buy. Studies have shown that when classical music is playing in a wine shop people buy more expensive wine. They also find that French music leads to French wine outselling German wine and vice versa. https://ichef.bbci.co.uk/images/ic/480xn/p0742vwn.jpg https://ichef.bbci.co.uk/images/ic/480xn/p07431vz.jpg Taste Everybody loves free food; research has shown that 75% of people take free samples when offered. Companies also love free samples; this is because they can massively increase sales. Why are free samples so effective? They may be operating at a subconscious level and triggering our deeply embedded instinct for reciprocity. In other words we feel the need to give something back to this smiling person who has just given us free food. Free samples can also pique our appetite, a free bite of chocolate reminds you how good it tastes and encourages you to buy it. Preparing for your shop Prepare yourself for your next trip to the supermarket with our tips and tricks to help make sure you only buy what you need. If you are just going to the supermarket for a few essentials, you do not need a trolley. Studies show that the bigger the trolley you use, the more you buy. Try using a basket if you only need a few items, you are less likely to buy that 5kg bag of rice that's on offer if you have to carry it! Give your trolley a health kick A study from Cornell University showed that to make your trolley healthier you should divide it in two with a scarf or jacket and use one half for fruits, vegetables, dairy and meat. This trick causes people to spend more than twice as much of their budget on fruits and vegetables. The idea is that the partition suggests a social norm that individuals try to meet. https://ichef.bbci.co.uk/images/ic/480xn/p0742wyd.jpg Five tips for spending less in the supermarket Make a list and stick to itHave a budget in mindOnly shop with cashDo not shop when hungryTry online shopping Make a list and stick to it Have a budget in mind Only shop with cash Do not shop when hungry Try online shopping"
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} | 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." | {
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"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.\""
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} | 39ac75c40d4b836b09d1041524f8a38fd9d9018953ffa5ccdd627bd29558fe0a | Are you being fooled by food labels?
https://ichef.bbci.co.uk/images/ic/480xn/p0638rt0.jpg We tend to think of food as healthy or unhealthy, good for you or bad. Companies use this to their advantage in their branding and packaging, to give foods health haloes that suggest they are healthy, when the reality may be more complicated than that. Seducing claims such as 'natural' and 'low fat' lead many of us to overestimate how healthy a food is. It can also discourage us from reading the nutritional details on the back label. What do labels really mean? Organic: it’s easy to believe that 'organic' equals nutritious. But organic certification does not guarantee the nutritional quality of food – instead it states the production methods. A US study has suggested that when food is labelled 'organic', people tend to believe it contains fewer calories. Superfood: the term 'superfood' has no regulatory approval and no accepted definition – it is more a marketing word than a health one. Regardless, it’s been shown to have a strong effect on consumers – 61 percent of us have bought something because it is labelled 'superfood', according to YouGov. Low fat: 'low fat' doesn't always equal healthy. In the UK this label means the product must have less than 3g of fat per 100g. But when producers take out fat they often pile in sugar. Studies have shown that a 'low fat' label can trick us into eating more. Low sugar: similarly to the 'low fat' label, 'low-sugar' foods can be high in fat and calories. The 'no added sugar' label doesn't guarantee a low sugar content. Companies use fruit juice concentrate as a sweetener, as it does not have to be labelled as 'added sugar', but it is essentially sugar. Natural: this word evokes a sense of healthy, unprocessed food. The Food Standards Agency states that 'natural' should mean that the food is made up of ingredients produced by nature. Many contain chemicals renamed to be more appealing to consumers. 'Carrot concentrate', for example, is a highly processed ingredient that's used as a yellow food colouring. How labelling can change your digestion When individuals think they have consumed more calories than they have, their bodies respond as if they have actually consumed more. In a 2011 study, milkshake was packaged in two different bottles. One was labelled 'Sensishake', claiming to be a low-calorie drink with 0 percent fat, no added sugar and 140 calories. The other was labelled 'Indulgence', and advertised as a rich treat with 620 calories. Both drinks had 380 calories. The study measured the participants' level of ghrelin, the 'hunger hormone', whose levels drop in the body after a big meal, signalling to your brain that you're full. When they drank the 'Indulgence' milkshake, their ghrelin levels dropped three times further than when they drank 'Sensishake'. The difference in ghrelin response is consistent with what would have happened if the individuals really had consumed drinks with different calorie counts. These results are consistent with the well-documented placebo effect. Location, location, location We are bad at estimating how many calories are in food, and labelling makes this even more difficult. It turns out location really is everything. Research suggests that when people eat at a fast food chain labelled ‘healthy’ (even if it isn't), they greatly underestimate calories consumed compared to when they eat somewhere they believe to be 'unhealthy'. They may also order more side dishes, drinks and desserts when eating out somewhere 'healthy'. ‘If I have a low-fat snack I can eat more of it' If you have a salad for dinner, do you think you deserve a slice of chocolate cake? A front label only gives limited information and it's important to read the ingredients list at the back. Even if you are trying to reduce the fat in your diet, eating foods with the fat swapped for sugar will not necessarily be better for you. A great way to eat better is to cook for yourself so you know exactly what you're eating. | {
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"content": "https://ichef.bbci.co.uk/images/ic/480xn/p0638rt0.jpg We tend to think of food as healthy or unhealthy, good for you or bad. Companies use this to their advantage in their branding and packaging, to give foods health haloes that suggest they are healthy, when the reality may be more complicated than that. Seducing claims such as 'natural' and 'low fat' lead many of us to overestimate how healthy a food is. It can also discourage us from reading the nutritional details on the back label. What do labels really mean? Organic: it’s easy to believe that 'organic' equals nutritious. But organic certification does not guarantee the nutritional quality of food – instead it states the production methods. A US study has suggested that when food is labelled 'organic', people tend to believe it contains fewer calories. Superfood: the term 'superfood' has no regulatory approval and no accepted definition – it is more a marketing word than a health one. Regardless, it’s been shown to have a strong effect on consumers – 61 percent of us have bought something because it is labelled 'superfood', according to YouGov. Low fat: 'low fat' doesn't always equal healthy. In the UK this label means the product must have less than 3g of fat per 100g. But when producers take out fat they often pile in sugar. Studies have shown that a 'low fat' label can trick us into eating more. Low sugar: similarly to the 'low fat' label, 'low-sugar' foods can be high in fat and calories. The 'no added sugar' label doesn't guarantee a low sugar content. Companies use fruit juice concentrate as a sweetener, as it does not have to be labelled as 'added sugar', but it is essentially sugar. Natural: this word evokes a sense of healthy, unprocessed food. The Food Standards Agency states that 'natural' should mean that the food is made up of ingredients produced by nature. Many contain chemicals renamed to be more appealing to consumers. 'Carrot concentrate', for example, is a highly processed ingredient that's used as a yellow food colouring. How labelling can change your digestion When individuals think they have consumed more calories than they have, their bodies respond as if they have actually consumed more. In a 2011 study, milkshake was packaged in two different bottles. One was labelled 'Sensishake', claiming to be a low-calorie drink with 0 percent fat, no added sugar and 140 calories. The other was labelled 'Indulgence', and advertised as a rich treat with 620 calories. Both drinks had 380 calories. The study measured the participants' level of ghrelin, the 'hunger hormone', whose levels drop in the body after a big meal, signalling to your brain that you're full. When they drank the 'Indulgence' milkshake, their ghrelin levels dropped three times further than when they drank 'Sensishake'. The difference in ghrelin response is consistent with what would have happened if the individuals really had consumed drinks with different calorie counts. These results are consistent with the well-documented placebo effect. Location, location, location We are bad at estimating how many calories are in food, and labelling makes this even more difficult. It turns out location really is everything. Research suggests that when people eat at a fast food chain labelled ‘healthy’ (even if it isn't), they greatly underestimate calories consumed compared to when they eat somewhere they believe to be 'unhealthy'. They may also order more side dishes, drinks and desserts when eating out somewhere 'healthy'. ‘If I have a low-fat snack I can eat more of it' If you have a salad for dinner, do you think you deserve a slice of chocolate cake? A front label only gives limited information and it's important to read the ingredients list at the back. Even if you are trying to reduce the fat in your diet, eating foods with the fat swapped for sugar will not necessarily be better for you. A great way to eat better is to cook for yourself so you know exactly what you're eating."
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According to Mintel, 8 percent of adults say they avoid gluten as part of a 'healthy lifestyle'. It’s true that eating gluten can lead to serious health problems for people with coeliac disease. But can switching to a gluten-free diet have benefits for everyone? What causes a reaction to gluten? Possible causes of a bad reaction to gluten include an allergy, an intolerance and an autoimmune disease. Coeliac disease Coeliac disease is a serious, lifelong genetic digestive condition in which the immune system attacks itself when gluten is eaten, damaging the lining of the small intestine. As a result of this, the body cannot properly absorb nutrients from food. Coeliac disease is not a food allergy or intolerance – it is an autoimmue disease. There is no cure and you must follow a gluten-free diet for life, even if your symptoms are mild. Reported cases of coeliac disease are two to three times higher in women than men. Wheat allergy A wheat allergy is a reaction to one element within wheat (not gluten), and usually occurs within seconds of eating. If you have a wheat allergy, you may still be able to eat barley and rye, and you may get a reaction from gluten-free products if they contain other parts of the wheat. Gluten intolerance Reports of gluten intolerance are more common than occurances of coeliac disease or wheat allergy. Gluten intolerance does not involve the immune system, is not genetic and does not seem to damage the gut. There is some debate about whether gluten is to blame, or whether other components that are removed from the diet when people stop eating gluten-containing ingredients are the culprits. For example, if you cut gluten out of your diet you'll often cut out refined carbs by default, and the health benefits you experience may be connected more to this. Food intolerance (or 'non-coeliac gluten sensitivity') symptoms tend to come on more slowly than allergy symptoms, often hours after eating. Who really has a food allergy? https://ichef.bbci.co.uk/images/ic/480xn/p062phck.jpg Who really has a food allergy? Although many people are self-diagnosing coeliac disease, a wheat allergy or gluten intolerance, experts think milder cases of coeliac disease often go undiagnosed. If you're experiencing symptoms, it's important to rule out coeliac disease by being tested, especially if you have a family history of it. According to the NHS, continuing to eat gluten can lead to serious complications for those with the disease, including osteoporosis, iron-deficiency anaemia, and vitamin B12- and folate-deficiency anaemia. Less common and more serious complications include some types of cancers. Coeliac UK research finds the average time it takes to be diagnosed is 13 years. Risks of a gluten-free diet For most people, eating a gluten-free diet won’t provide any health benefit. What’s more, unnecessarily following a gluten-free diet may have dangers for health unless you pay close attention to nutrition. Wholegrain wheat, barley and rye contain the bran, germ and endosperm of the grain and therefore contain gluten. They are high in nutrition, including fibre, iron, B vitamins and calcium. Products that have had the gluten removed are made with refined grains. The refined grain only contains the endosperm and is therefore much less nutritious. If you’re thinking of going gluten-free, it’s important to eat more naturally gluten-free grains, such as quinoa and buckwheat, instead of these refined foods. The growth of gluten-free marketing has resulted in booming profits for the industry, and some of the products have been accused of being high in fat and calories. Where is gluten hiding? Pastries, cakes, biscuits and breads are all widely known to contain gluten, but it hides in many everyday food items. Breakfast – most breakfast cereals will contain some wheat and gluten. Try porridge oats, corn flakes and granola, but always check the label.Sauces – gluten can be found in chicken, beef or vegetable stocks plus soy sauces, other sauces including gravies, marinades, ketchup, mayonnaise and salad dressings. Always check the label. Also be careful to avoid cross-contamination in the kitchen.Numerous snacks contain gluten, including many crisps. Look for popcorn, plain nuts and seeds and gluten-free crisps, but always check the label.Certain alcoholic drinks such as beer, ale, light beer and hard liquors can be made using grains that contain gluten. Sherry, Port and liqueurs are suitable for people with coeliac disease and there are gluten-free beers, lagers and stouts, but always check the label.Grains such as couscous, bulgur wheat and semolina are not gluten-free. Try quinoa in place of couscous or bulgur wheat and polenta or ground rice instead of semolina. Breakfast – most breakfast cereals will contain some wheat and gluten. Try porridge oats, corn flakes and granola, but always check the label. Sauces – gluten can be found in chicken, beef or vegetable stocks plus soy sauces, other sauces including gravies, marinades, ketchup, mayonnaise and salad dressings. Always check the label. Also be careful to avoid cross-contamination in the kitchen. Numerous snacks contain gluten, including many crisps. Look for popcorn, plain nuts and seeds and gluten-free crisps, but always check the label. Certain alcoholic drinks such as beer, ale, light beer and hard liquors can be made using grains that contain gluten. Sherry, Port and liqueurs are suitable for people with coeliac disease and there are gluten-free beers, lagers and stouts, but always check the label. Grains such as couscous, bulgur wheat and semolina are not gluten-free. Try quinoa in place of couscous or bulgur wheat and polenta or ground rice instead of semolina. | {
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"content": "According to Mintel, 8 percent of adults say they avoid gluten as part of a 'healthy lifestyle'. It’s true that eating gluten can lead to serious health problems for people with coeliac disease. But can switching to a gluten-free diet have benefits for everyone? What causes a reaction to gluten? Possible causes of a bad reaction to gluten include an allergy, an intolerance and an autoimmune disease. Coeliac disease Coeliac disease is a serious, lifelong genetic digestive condition in which the immune system attacks itself when gluten is eaten, damaging the lining of the small intestine. As a result of this, the body cannot properly absorb nutrients from food. Coeliac disease is not a food allergy or intolerance – it is an autoimmue disease. There is no cure and you must follow a gluten-free diet for life, even if your symptoms are mild. Reported cases of coeliac disease are two to three times higher in women than men. Wheat allergy A wheat allergy is a reaction to one element within wheat (not gluten), and usually occurs within seconds of eating. If you have a wheat allergy, you may still be able to eat barley and rye, and you may get a reaction from gluten-free products if they contain other parts of the wheat. Gluten intolerance Reports of gluten intolerance are more common than occurances of coeliac disease or wheat allergy. Gluten intolerance does not involve the immune system, is not genetic and does not seem to damage the gut. There is some debate about whether gluten is to blame, or whether other components that are removed from the diet when people stop eating gluten-containing ingredients are the culprits. For example, if you cut gluten out of your diet you'll often cut out refined carbs by default, and the health benefits you experience may be connected more to this. Food intolerance (or 'non-coeliac gluten sensitivity') symptoms tend to come on more slowly than allergy symptoms, often hours after eating. Who really has a food allergy? https://ichef.bbci.co.uk/images/ic/480xn/p062phck.jpg Who really has a food allergy? Although many people are self-diagnosing coeliac disease, a wheat allergy or gluten intolerance, experts think milder cases of coeliac disease often go undiagnosed. If you're experiencing symptoms, it's important to rule out coeliac disease by being tested, especially if you have a family history of it. According to the NHS, continuing to eat gluten can lead to serious complications for those with the disease, including osteoporosis, iron-deficiency anaemia, and vitamin B12- and folate-deficiency anaemia. Less common and more serious complications include some types of cancers. Coeliac UK research finds the average time it takes to be diagnosed is 13 years. Risks of a gluten-free diet For most people, eating a gluten-free diet won’t provide any health benefit. What’s more, unnecessarily following a gluten-free diet may have dangers for health unless you pay close attention to nutrition. Wholegrain wheat, barley and rye contain the bran, germ and endosperm of the grain and therefore contain gluten. They are high in nutrition, including fibre, iron, B vitamins and calcium. Products that have had the gluten removed are made with refined grains. The refined grain only contains the endosperm and is therefore much less nutritious. If you’re thinking of going gluten-free, it’s important to eat more naturally gluten-free grains, such as quinoa and buckwheat, instead of these refined foods. The growth of gluten-free marketing has resulted in booming profits for the industry, and some of the products have been accused of being high in fat and calories. Where is gluten hiding? Pastries, cakes, biscuits and breads are all widely known to contain gluten, but it hides in many everyday food items. Breakfast – most breakfast cereals will contain some wheat and gluten. Try porridge oats, corn flakes and granola, but always check the label.Sauces – gluten can be found in chicken, beef or vegetable stocks plus soy sauces, other sauces including gravies, marinades, ketchup, mayonnaise and salad dressings. Always check the label. Also be careful to avoid cross-contamination in the kitchen.Numerous snacks contain gluten, including many crisps. Look for popcorn, plain nuts and seeds and gluten-free crisps, but always check the label.Certain alcoholic drinks such as beer, ale, light beer and hard liquors can be made using grains that contain gluten. Sherry, Port and liqueurs are suitable for people with coeliac disease and there are gluten-free beers, lagers and stouts, but always check the label.Grains such as couscous, bulgur wheat and semolina are not gluten-free. Try quinoa in place of couscous or bulgur wheat and polenta or ground rice instead of semolina. Breakfast – most breakfast cereals will contain some wheat and gluten. Try porridge oats, corn flakes and granola, but always check the label. Sauces – gluten can be found in chicken, beef or vegetable stocks plus soy sauces, other sauces including gravies, marinades, ketchup, mayonnaise and salad dressings. Always check the label. Also be careful to avoid cross-contamination in the kitchen. Numerous snacks contain gluten, including many crisps. Look for popcorn, plain nuts and seeds and gluten-free crisps, but always check the label. Certain alcoholic drinks such as beer, ale, light beer and hard liquors can be made using grains that contain gluten. Sherry, Port and liqueurs are suitable for people with coeliac disease and there are gluten-free beers, lagers and stouts, but always check the label. Grains such as couscous, bulgur wheat and semolina are not gluten-free. Try quinoa in place of couscous or bulgur wheat and polenta or ground rice instead of semolina."
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} | e006bd1d71a7d740f2bd11e9b36cfcbc848c3ef04fe22d007ab6ff11f66782dd | Your easy free-from Christmas dinner
If you're cooking Christmas dinner for a vegetarian, vegan, someone with a gluten or dairy intolerance or even someone on a diet, you're not alone. About 30% of us have a special dietary requirement. Don't get the festive fear, pour yourself a drink and read on – BBC Food is stuffed full of ideas to keep everyone happy, including the cook. https://ichef.bbci.co.uk/images/ic/480xn/p06t1lv9.jpg Most shop-bought pastry is suitable for vegans. Cooking for... vegans and vegetarians With a few tweaks, most Christmas dinner favourites can be made veggie or even vegan, so there's no need to cook lots of special dishes. Be careful though – animal products are found in some surprising places, including beer, wine, sweets and crackers, and reading the label doesn't always make it clear whether a food is vegan or vegetarian. Vegan and vegetarian roast potatoes. Cook the potatoes in olive oil. Add a few woody herbs and a couple of garlic cloves to boost the flavour, if you're feeling fancy.Vegan and veggie gravy is easy to cook and can be made well ahead (refrigerate for a couple of days or freeze for up to a month). Try our easy vegan gravy, which uses dried mushrooms, yeast extract and redcurrant jelly for lots of delicious flavours, or push the gravy boat out with this chestnut and red wine gravy.Vegan and veggie stuffing. The classic sage and onion stuffing is suitable for vegetarians and can be cooked in balls or in a tray. It isn't suitable for vegans, but loose-crumbed stuffings like this one from Mary Berry are good because they don't need any binders (usually eggs) – just swap any butter for olive oil and make sure your bread is vegan.Vegan and veggie mains. For vegans, readymade pastry is your festive friend – most brands are suitable. It can be used to make filo pies and puff pastry Wellingtons. Nut roasts usually contain eggs, but here's a delicious vegan nut roast recipe. For vegetarians there's a great choice of fancy veggie pies. The big family-sized pies will keep well for Boxing Day buffets and beyond.Vegan and veggie desserts. Watch out for animal suet in Christmas puddings and mincemeat, though it is easy to make or buy them without. Eggs and cream are everywhere, but here's a vegan Christmas pudding recipe and you can buy vegan puds from most supermarkets. Take a look at our collection of vegan desserts for more ideas. Vegan and vegetarian roast potatoes. Cook the potatoes in olive oil. Add a few woody herbs and a couple of garlic cloves to boost the flavour, if you're feeling fancy. Vegan and veggie gravy is easy to cook and can be made well ahead (refrigerate for a couple of days or freeze for up to a month). Try our easy vegan gravy, which uses dried mushrooms, yeast extract and redcurrant jelly for lots of delicious flavours, or push the gravy boat out with this chestnut and red wine gravy. Vegan and veggie stuffing. The classic sage and onion stuffing is suitable for vegetarians and can be cooked in balls or in a tray. It isn't suitable for vegans, but loose-crumbed stuffings like this one from Mary Berry are good because they don't need any binders (usually eggs) – just swap any butter for olive oil and make sure your bread is vegan. Vegan and veggie mains. For vegans, readymade pastry is your festive friend – most brands are suitable. It can be used to make filo pies and puff pastry Wellingtons. Nut roasts usually contain eggs, but here's a delicious vegan nut roast recipe. For vegetarians there's a great choice of fancy veggie pies. The big family-sized pies will keep well for Boxing Day buffets and beyond. Vegan and veggie desserts. Watch out for animal suet in Christmas puddings and mincemeat, though it is easy to make or buy them without. Eggs and cream are everywhere, but here's a vegan Christmas pudding recipe and you can buy vegan puds from most supermarkets. Take a look at our collection of vegan desserts for more ideas. https://ichef.bbci.co.uk/images/ic/480xn/p06t1lv9.jpg Most shop-bought pastry is suitable for vegans. https://ichef.bbci.co.uk/images/ic/480xn/p06t1pg3.jpg Mary Berry's Christmas pavlova is gluten-free. Cooking for... gluten-free guests Gluten is hiding in many festive favourites: stuffings made with bread, sauces thickened with flour and alcoholic drinks made from grains. If you're buying readymade foods, check the label – gluten is a recognised allergen so it will be clearly marked. Gluten-free roast potatoes. If you are buying readymade roasties be aware that most have a coating made from flour. It's usually a gluten-free version, but it's best to check the label.Gluten-free gravy. Homemade gravies are typically thickened with plain flour, but you can use cornflour or arrowroot instead. It will form lumps if added directly to hot liquid, so blend one part cornflour with two parts cold liquid until smooth, then stir it into the sauce until it comes to the boil. Alternatively, go the French way and make a jus. Deglaze the roasting tin with wine, then add stock and bring it to the boil. Simmer until the volume of liquid has reduced by at least half, then add butter at the end to thicken it further. If you need a quick solution, gluten-free gravy granules are easy to get hold of.Gluten-free stuffing. Stuffing is usually made with bread, but gluten-free bread makes a great stuffing that everyone will enjoy, so there's no need to make more than one.Gluten-free mains. Traditional roasted meats are trouble-free – and gluten-free breadcrumbs can be used to make nut roasts.Gluten-free desserts. Lots of popular Christmas desserts fit the bill, including chocolate roulades and pavlovas. For more gluten-free dessert ideas click here. Gluten-free roast potatoes. If you are buying readymade roasties be aware that most have a coating made from flour. It's usually a gluten-free version, but it's best to check the label. Gluten-free gravy. Homemade gravies are typically thickened with plain flour, but you can use cornflour or arrowroot instead. It will form lumps if added directly to hot liquid, so blend one part cornflour with two parts cold liquid until smooth, then stir it into the sauce until it comes to the boil. Alternatively, go the French way and make a jus. Deglaze the roasting tin with wine, then add stock and bring it to the boil. Simmer until the volume of liquid has reduced by at least half, then add butter at the end to thicken it further. If you need a quick solution, gluten-free gravy granules are easy to get hold of. Gluten-free stuffing. Stuffing is usually made with bread, but gluten-free bread makes a great stuffing that everyone will enjoy, so there's no need to make more than one. Gluten-free mains. Traditional roasted meats are trouble-free – and gluten-free breadcrumbs can be used to make nut roasts. Gluten-free desserts. Lots of popular Christmas desserts fit the bill, including chocolate roulades and pavlovas. For more gluten-free dessert ideas click here. https://ichef.bbci.co.uk/images/ic/480xn/p06t1pg3.jpg Mary Berry's Christmas pavlova is gluten-free. https://ichef.bbci.co.uk/images/ic/480xn/p06t1rtv.jpg Christmas pudding is an easy dairy-free option. Cooking for... dairy-free guests Cream and butter make dishes feel indulgent, so many Christmas dishes are laden with them. Happily there are easy alternatives in most cases. Dairy-free roast potatoes. These are very rarely an issue if you are avoiding dairy. It’s unusual to use butter because it burns at high temperatures.Dairy-free gravy. If you use the meat juices to make gravy make sure the meat hasn't been basted with butter or the cavity stuffed with a buttery stuffing. Olive oil works well in place of butter, but any cooking oil will do.Dairy-free stuffing. Traditional sage and onion stuffings tend to include butter, but in most cases you can swap it for olive oil. Sausagemeat stuffings are often dairy-free because the meat provides all the necessary fat. Just make sure the breadcrumbs you use are dairy-free – some loaves are enriched with milk and butter.Dairy-free mains. For the main course it's mostly a case of swapping butter for oil – you shouldn't require any specialist recipes if you are cooking a traditional turkey dinner, though bread sauce is a no-no.Dairy-free desserts. Festive desserts can be tricky, even if the dessert itself is dairy-free (for example Christmas pudding or a lovely cake) what to serve it with poses a challenge. A tub of dairy-free ice cream is a useful standby and the rising popularity of vegan food means supermarkets now stock lots of readymade desserts. For more dessert ideas click here. Dairy-free roast potatoes. These are very rarely an issue if you are avoiding dairy. It’s unusual to use butter because it burns at high temperatures. Dairy-free gravy. If you use the meat juices to make gravy make sure the meat hasn't been basted with butter or the cavity stuffed with a buttery stuffing. Olive oil works well in place of butter, but any cooking oil will do. Dairy-free stuffing. Traditional sage and onion stuffings tend to include butter, but in most cases you can swap it for olive oil. Sausagemeat stuffings are often dairy-free because the meat provides all the necessary fat. Just make sure the breadcrumbs you use are dairy-free – some loaves are enriched with milk and butter. Dairy-free mains. For the main course it's mostly a case of swapping butter for oil – you shouldn't require any specialist recipes if you are cooking a traditional turkey dinner, though bread sauce is a no-no. Dairy-free desserts. Festive desserts can be tricky, even if the dessert itself is dairy-free (for example Christmas pudding or a lovely cake) what to serve it with poses a challenge. A tub of dairy-free ice cream is a useful standby and the rising popularity of vegan food means supermarkets now stock lots of readymade desserts. For more dessert ideas click here. https://ichef.bbci.co.uk/images/ic/480xn/p06t1rtv.jpg Christmas pudding is an easy dairy-free option. https://ichef.bbci.co.uk/images/ic/480xn/p06t1r6l.jpg Our easier and lighter version of a Yule log. Cooking for... dieters Christmas dinner is a notoriously belt-busting affair, but with a few tweaks you can help your loved ones stay on the wagon. The easiest way is to keep portion sizes sensible and to have some healthy nibbles available so they don't miss out when the nuts and chocolates are being passed around. Lower-fat roast potatoes. Sadly, traditional roast spuds are a dieting no-no thanks to the generous amounts of fat they are usually cooked in. This recipe shows you how to reduce the fat, but still make them nice and crisp.Lower-fat gravy. Again, gravy tends to contain a lot of calories because it's normally made with the fat from the roast – or, if you are of a cheffy persuasion, a jus thickened with butter and wine. This make-ahead gravy recipe uses less oil, but it's still indulgent. To make a truly low-calorie gravy you can caramelise sliced onions in just enough oil to stop them sticking before transferring to a blender along with stock and flavourings of your choice. Blend until smooth and then heat through in a saucepan.Lower-fat stuffing. Avoid stuffings made with sausagemeat (which is usually high in fat). Pick a vegetarian stuffing that uses egg to bind and add the minimum of oil or butter.Lower-calorie mains. For the main course the easiest approach is to ensure their plate has plenty of veg and lean roast turkey breast, with small portions of the calorie-heavy dishes such as roast potatoes, pigs in blankets, stuffing and gravy.Lower-calorie desserts. Try this reduced-sugar pavlova, a lighter Yule log or a fruity pudding. Lower-fat roast potatoes. Sadly, traditional roast spuds are a dieting no-no thanks to the generous amounts of fat they are usually cooked in. This recipe shows you how to reduce the fat, but still make them nice and crisp. Lower-fat gravy. Again, gravy tends to contain a lot of calories because it's normally made with the fat from the roast – or, if you are of a cheffy persuasion, a jus thickened with butter and wine. This make-ahead gravy recipe uses less oil, but it's still indulgent. To make a truly low-calorie gravy you can caramelise sliced onions in just enough oil to stop them sticking before transferring to a blender along with stock and flavourings of your choice. Blend until smooth and then heat through in a saucepan. Lower-fat stuffing. Avoid stuffings made with sausagemeat (which is usually high in fat). Pick a vegetarian stuffing that uses egg to bind and add the minimum of oil or butter. Lower-calorie mains. For the main course the easiest approach is to ensure their plate has plenty of veg and lean roast turkey breast, with small portions of the calorie-heavy dishes such as roast potatoes, pigs in blankets, stuffing and gravy. Lower-calorie desserts. Try this reduced-sugar pavlova, a lighter Yule log or a fruity pudding. https://ichef.bbci.co.uk/images/ic/480xn/p06t1r6l.jpg Our easier and lighter version of a Yule log. Finally... If you are cooking for someone with an unfamiliar diet, do speak to your guest about their needs. Severity of food allergies and intolerances varies from potentially fatal to extremely mild, so you need to know what you are dealing with. A similar principle applies to lifestyle choices: some people are very committed and others less so. A quick conversation could save you both a lot of worry. If you are feeling overwhelmed, ask your guest to bring something to help out. Desserts and starters are obvious choices because they can be made ahead and either served cold or reheated in a microwave (your oven is likely to be bursting at the seams). Christmas is about sharing, after all! | {
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"content": "If you're cooking Christmas dinner for a vegetarian, vegan, someone with a gluten or dairy intolerance or even someone on a diet, you're not alone. About 30% of us have a special dietary requirement. Don't get the festive fear, pour yourself a drink and read on – BBC Food is stuffed full of ideas to keep everyone happy, including the cook. https://ichef.bbci.co.uk/images/ic/480xn/p06t1lv9.jpg Most shop-bought pastry is suitable for vegans. Cooking for... vegans and vegetarians With a few tweaks, most Christmas dinner favourites can be made veggie or even vegan, so there's no need to cook lots of special dishes. Be careful though – animal products are found in some surprising places, including beer, wine, sweets and crackers, and reading the label doesn't always make it clear whether a food is vegan or vegetarian. Vegan and vegetarian roast potatoes. Cook the potatoes in olive oil. Add a few woody herbs and a couple of garlic cloves to boost the flavour, if you're feeling fancy.Vegan and veggie gravy is easy to cook and can be made well ahead (refrigerate for a couple of days or freeze for up to a month). Try our easy vegan gravy, which uses dried mushrooms, yeast extract and redcurrant jelly for lots of delicious flavours, or push the gravy boat out with this chestnut and red wine gravy.Vegan and veggie stuffing. The classic sage and onion stuffing is suitable for vegetarians and can be cooked in balls or in a tray. It isn't suitable for vegans, but loose-crumbed stuffings like this one from Mary Berry are good because they don't need any binders (usually eggs) – just swap any butter for olive oil and make sure your bread is vegan.Vegan and veggie mains. For vegans, readymade pastry is your festive friend – most brands are suitable. It can be used to make filo pies and puff pastry Wellingtons. Nut roasts usually contain eggs, but here's a delicious vegan nut roast recipe. For vegetarians there's a great choice of fancy veggie pies. The big family-sized pies will keep well for Boxing Day buffets and beyond.Vegan and veggie desserts. Watch out for animal suet in Christmas puddings and mincemeat, though it is easy to make or buy them without. Eggs and cream are everywhere, but here's a vegan Christmas pudding recipe and you can buy vegan puds from most supermarkets. Take a look at our collection of vegan desserts for more ideas. Vegan and vegetarian roast potatoes. Cook the potatoes in olive oil. Add a few woody herbs and a couple of garlic cloves to boost the flavour, if you're feeling fancy. Vegan and veggie gravy is easy to cook and can be made well ahead (refrigerate for a couple of days or freeze for up to a month). Try our easy vegan gravy, which uses dried mushrooms, yeast extract and redcurrant jelly for lots of delicious flavours, or push the gravy boat out with this chestnut and red wine gravy. Vegan and veggie stuffing. The classic sage and onion stuffing is suitable for vegetarians and can be cooked in balls or in a tray. It isn't suitable for vegans, but loose-crumbed stuffings like this one from Mary Berry are good because they don't need any binders (usually eggs) – just swap any butter for olive oil and make sure your bread is vegan. Vegan and veggie mains. For vegans, readymade pastry is your festive friend – most brands are suitable. It can be used to make filo pies and puff pastry Wellingtons. Nut roasts usually contain eggs, but here's a delicious vegan nut roast recipe. For vegetarians there's a great choice of fancy veggie pies. The big family-sized pies will keep well for Boxing Day buffets and beyond. Vegan and veggie desserts. Watch out for animal suet in Christmas puddings and mincemeat, though it is easy to make or buy them without. Eggs and cream are everywhere, but here's a vegan Christmas pudding recipe and you can buy vegan puds from most supermarkets. Take a look at our collection of vegan desserts for more ideas. https://ichef.bbci.co.uk/images/ic/480xn/p06t1lv9.jpg Most shop-bought pastry is suitable for vegans. https://ichef.bbci.co.uk/images/ic/480xn/p06t1pg3.jpg Mary Berry's Christmas pavlova is gluten-free. Cooking for... gluten-free guests Gluten is hiding in many festive favourites: stuffings made with bread, sauces thickened with flour and alcoholic drinks made from grains. If you're buying readymade foods, check the label – gluten is a recognised allergen so it will be clearly marked. Gluten-free roast potatoes. If you are buying readymade roasties be aware that most have a coating made from flour. It's usually a gluten-free version, but it's best to check the label.Gluten-free gravy. Homemade gravies are typically thickened with plain flour, but you can use cornflour or arrowroot instead. It will form lumps if added directly to hot liquid, so blend one part cornflour with two parts cold liquid until smooth, then stir it into the sauce until it comes to the boil. Alternatively, go the French way and make a jus. Deglaze the roasting tin with wine, then add stock and bring it to the boil. Simmer until the volume of liquid has reduced by at least half, then add butter at the end to thicken it further. If you need a quick solution, gluten-free gravy granules are easy to get hold of.Gluten-free stuffing. Stuffing is usually made with bread, but gluten-free bread makes a great stuffing that everyone will enjoy, so there's no need to make more than one.Gluten-free mains. Traditional roasted meats are trouble-free – and gluten-free breadcrumbs can be used to make nut roasts.Gluten-free desserts. Lots of popular Christmas desserts fit the bill, including chocolate roulades and pavlovas. For more gluten-free dessert ideas click here. Gluten-free roast potatoes. If you are buying readymade roasties be aware that most have a coating made from flour. It's usually a gluten-free version, but it's best to check the label. Gluten-free gravy. Homemade gravies are typically thickened with plain flour, but you can use cornflour or arrowroot instead. It will form lumps if added directly to hot liquid, so blend one part cornflour with two parts cold liquid until smooth, then stir it into the sauce until it comes to the boil. Alternatively, go the French way and make a jus. Deglaze the roasting tin with wine, then add stock and bring it to the boil. Simmer until the volume of liquid has reduced by at least half, then add butter at the end to thicken it further. If you need a quick solution, gluten-free gravy granules are easy to get hold of. Gluten-free stuffing. Stuffing is usually made with bread, but gluten-free bread makes a great stuffing that everyone will enjoy, so there's no need to make more than one. Gluten-free mains. Traditional roasted meats are trouble-free – and gluten-free breadcrumbs can be used to make nut roasts. Gluten-free desserts. Lots of popular Christmas desserts fit the bill, including chocolate roulades and pavlovas. For more gluten-free dessert ideas click here. https://ichef.bbci.co.uk/images/ic/480xn/p06t1pg3.jpg Mary Berry's Christmas pavlova is gluten-free. https://ichef.bbci.co.uk/images/ic/480xn/p06t1rtv.jpg Christmas pudding is an easy dairy-free option. Cooking for... dairy-free guests Cream and butter make dishes feel indulgent, so many Christmas dishes are laden with them. Happily there are easy alternatives in most cases. Dairy-free roast potatoes. These are very rarely an issue if you are avoiding dairy. It’s unusual to use butter because it burns at high temperatures.Dairy-free gravy. If you use the meat juices to make gravy make sure the meat hasn't been basted with butter or the cavity stuffed with a buttery stuffing. Olive oil works well in place of butter, but any cooking oil will do.Dairy-free stuffing. Traditional sage and onion stuffings tend to include butter, but in most cases you can swap it for olive oil. Sausagemeat stuffings are often dairy-free because the meat provides all the necessary fat. Just make sure the breadcrumbs you use are dairy-free – some loaves are enriched with milk and butter.Dairy-free mains. For the main course it's mostly a case of swapping butter for oil – you shouldn't require any specialist recipes if you are cooking a traditional turkey dinner, though bread sauce is a no-no.Dairy-free desserts. Festive desserts can be tricky, even if the dessert itself is dairy-free (for example Christmas pudding or a lovely cake) what to serve it with poses a challenge. A tub of dairy-free ice cream is a useful standby and the rising popularity of vegan food means supermarkets now stock lots of readymade desserts. For more dessert ideas click here. Dairy-free roast potatoes. These are very rarely an issue if you are avoiding dairy. It’s unusual to use butter because it burns at high temperatures. Dairy-free gravy. If you use the meat juices to make gravy make sure the meat hasn't been basted with butter or the cavity stuffed with a buttery stuffing. Olive oil works well in place of butter, but any cooking oil will do. Dairy-free stuffing. Traditional sage and onion stuffings tend to include butter, but in most cases you can swap it for olive oil. Sausagemeat stuffings are often dairy-free because the meat provides all the necessary fat. Just make sure the breadcrumbs you use are dairy-free – some loaves are enriched with milk and butter. Dairy-free mains. For the main course it's mostly a case of swapping butter for oil – you shouldn't require any specialist recipes if you are cooking a traditional turkey dinner, though bread sauce is a no-no. Dairy-free desserts. Festive desserts can be tricky, even if the dessert itself is dairy-free (for example Christmas pudding or a lovely cake) what to serve it with poses a challenge. A tub of dairy-free ice cream is a useful standby and the rising popularity of vegan food means supermarkets now stock lots of readymade desserts. For more dessert ideas click here. https://ichef.bbci.co.uk/images/ic/480xn/p06t1rtv.jpg Christmas pudding is an easy dairy-free option. https://ichef.bbci.co.uk/images/ic/480xn/p06t1r6l.jpg Our easier and lighter version of a Yule log. Cooking for... dieters Christmas dinner is a notoriously belt-busting affair, but with a few tweaks you can help your loved ones stay on the wagon. The easiest way is to keep portion sizes sensible and to have some healthy nibbles available so they don't miss out when the nuts and chocolates are being passed around. Lower-fat roast potatoes. Sadly, traditional roast spuds are a dieting no-no thanks to the generous amounts of fat they are usually cooked in. This recipe shows you how to reduce the fat, but still make them nice and crisp.Lower-fat gravy. Again, gravy tends to contain a lot of calories because it's normally made with the fat from the roast – or, if you are of a cheffy persuasion, a jus thickened with butter and wine. This make-ahead gravy recipe uses less oil, but it's still indulgent. To make a truly low-calorie gravy you can caramelise sliced onions in just enough oil to stop them sticking before transferring to a blender along with stock and flavourings of your choice. Blend until smooth and then heat through in a saucepan.Lower-fat stuffing. Avoid stuffings made with sausagemeat (which is usually high in fat). Pick a vegetarian stuffing that uses egg to bind and add the minimum of oil or butter.Lower-calorie mains. For the main course the easiest approach is to ensure their plate has plenty of veg and lean roast turkey breast, with small portions of the calorie-heavy dishes such as roast potatoes, pigs in blankets, stuffing and gravy.Lower-calorie desserts. Try this reduced-sugar pavlova, a lighter Yule log or a fruity pudding. Lower-fat roast potatoes. Sadly, traditional roast spuds are a dieting no-no thanks to the generous amounts of fat they are usually cooked in. This recipe shows you how to reduce the fat, but still make them nice and crisp. Lower-fat gravy. Again, gravy tends to contain a lot of calories because it's normally made with the fat from the roast – or, if you are of a cheffy persuasion, a jus thickened with butter and wine. This make-ahead gravy recipe uses less oil, but it's still indulgent. To make a truly low-calorie gravy you can caramelise sliced onions in just enough oil to stop them sticking before transferring to a blender along with stock and flavourings of your choice. Blend until smooth and then heat through in a saucepan. Lower-fat stuffing. Avoid stuffings made with sausagemeat (which is usually high in fat). Pick a vegetarian stuffing that uses egg to bind and add the minimum of oil or butter. Lower-calorie mains. For the main course the easiest approach is to ensure their plate has plenty of veg and lean roast turkey breast, with small portions of the calorie-heavy dishes such as roast potatoes, pigs in blankets, stuffing and gravy. Lower-calorie desserts. Try this reduced-sugar pavlova, a lighter Yule log or a fruity pudding. https://ichef.bbci.co.uk/images/ic/480xn/p06t1r6l.jpg Our easier and lighter version of a Yule log. Finally... If you are cooking for someone with an unfamiliar diet, do speak to your guest about their needs. Severity of food allergies and intolerances varies from potentially fatal to extremely mild, so you need to know what you are dealing with. A similar principle applies to lifestyle choices: some people are very committed and others less so. A quick conversation could save you both a lot of worry. If you are feeling overwhelmed, ask your guest to bring something to help out. Desserts and starters are obvious choices because they can be made ahead and either served cold or reheated in a microwave (your oven is likely to be bursting at the seams). Christmas is about sharing, after all!"
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Think bacteria are bad? Think again. Bacteria and other microbes (including fungi and viruses) are often thought of as sources of disease, but in fact many play an essential role in keeping you healthy. Your body contains trillions of microbes, most of which are beneficial. The most dense microbe population is in your gut, where they play a critical role in digestion, immune function and weight regulation. What you eat can quickly change your microbes, but are you eating the right foods to help your good gut bacteria? https://ichef.bbci.co.uk/images/ic/480xn/p0658169.png Studies have associated microbes with a lower incidence of cancer, heart disease, liver disease, diabetes, asthma, depression, autism, irritable bowel syndrome, colic, Parkinson's and many allergies. However, much more research is required to be certain of their role in keeping us healthy. Eating right for your microbes What you eat isn't just nutrition for you, it also feeds the trillions of bacteria that live in your gut. Every person is different, but if you want to improve your digestion, lose weight or look after your general health, there are some broad principles that apply to all. Easy tips for gut health Eat a wide range of plant-based foods. A healthy gut has a diverse community of microbes, each of which prefers different foods.Eat more fibre. Most people eat less than they should. Fruit, vegetables, pulses, nuts and wholegrains feed healthy bacteria.Avoid highly processed foods. They often contain ingredients that either suppress 'good' bacteria or increase 'bad' bacteria.Probiotic foods, such as live yoghurt, might encourage more microbes to grow. Eat them if you enjoy them.Choose extra-virgin olive oil over other fats when you can. It contains the highest number of microbe-friendly polyphenols.Antibiotics kill ‘good’ bacteria as well as ‘bad’. If you need antibiotics, make sure you eat lots of foods that boost your microbes afterwards.If your diet is low in fibre, a sudden increase can cause wind and bloating. This is less likely if you make gradual changes and drink extra water. Eat a wide range of plant-based foods. A healthy gut has a diverse community of microbes, each of which prefers different foods. Eat more fibre. Most people eat less than they should. Fruit, vegetables, pulses, nuts and wholegrains feed healthy bacteria. Avoid highly processed foods. They often contain ingredients that either suppress 'good' bacteria or increase 'bad' bacteria. Probiotic foods, such as live yoghurt, might encourage more microbes to grow. Eat them if you enjoy them. Choose extra-virgin olive oil over other fats when you can. It contains the highest number of microbe-friendly polyphenols. Antibiotics kill ‘good’ bacteria as well as ‘bad’. If you need antibiotics, make sure you eat lots of foods that boost your microbes afterwards. If your diet is low in fibre, a sudden increase can cause wind and bloating. This is less likely if you make gradual changes and drink extra water. Probiotics vs prebiotics Prebiotics are foods that ‘fertilise’ our existing gut bacteria and encourage the development of a diverse community of microbes. These foods are complex carbohydrates, such as vegetables and wholegrains. Probiotics are foods, or food supplements, that contain live bacteria thought to be beneficial to us. This includes live yoghurt, some cheeses and fermented foods. https://ichef.bbci.co.uk/images/ic/480xn/p03nwp97.jpg The truth about ‘healthy gut’ foods These popular foods are often claimed to benefit your gut – but what's the truth? Probiotic supplements, including spirulina, might be helpful, but it hasn't been proven that the bacteria reach the gut intact. Some supplements have other well-established health benefits, but they tend to be expensive. Most probiotic supplements contain a limited array of microbes compared to what you can get from a good diet. Even if they do have health benefits, they are no substitute for eating a balanced diet.Fermented foods include sauerkraut, kimchi, miso, kombucha and many pickles. We can’t be certain the bacteria they contain reach the gut, but in countries where this type of food is eaten frequently people appear to have better gut health and less bowel disease. However, other factors could be responsible. Fermented foods can be cheap and easy to make at home, so eat them if you enjoy them. Mass-produced pickles use vinegar instead of traditional methods of fermentation, so don't have the same benefits.Raw milk. The variety of microbes found in raw milk is very similar to pasteurised milk – there’s just much more of them in raw milk. There is a strong correlation between drinking raw milk in childhood and a reduced incidence of allergies. This might be because of the high numbers of microbes in raw milk, but we can't be sure. Children who drink raw milk often live on farms, which also bring microbial advantages. However, raw or unpasteurised milk may contain harmful bacteria that can cause food poisoning.Sourdough breads have fermented slowly using a wide range of bacteria and fungi found naturally in the air and ingredients. Commercial yeast, used in most breads, is a single strain that causes bread to rise much faster. It is not known if the additional microbes in sourdough survive cooking. One study found that the bacteria don't need to be alive to provide health benefits, but this is not conclusive. Many people claim they find sourdough easier to digest than other bread, but it is likely that the lengthy fermentation process is most beneficial. This is because microbes have had more time to break down the protein strands that might otherwise cause digestive problems.Traditionally produced cheese can contain a huge array of probiotics (from the natural bacteria used in the production of the cheese). Some studies have found that these can benefit health, but more research is required. We cannot be sure the bacteria in some cheeses survive digestion for long enough to be beneficial. However, it is possible that other properties of cheese help preserve bacteria during digestion. Mass-manufactured cheeses don’t have this potential benefit because of the way they are made.Traditionally produced yoghurts, 'live' yoghurts and yoghurt drinks contain probiotic cultures, but they may not survive the acidic environment of the stomach and reach the intestines intact. Some yoghurts state the cultures used to make them in the ingredients list and diversity is usually beneficial. Stick to natural yoghurts; fruity yoghurts usually contain sugar and additives, which might cancel out any potential health benefits. Some yoghurt drinks contain very high numbers of bacteria that are considered to promote health – far more than you would find in a normal yoghurt. However, they can also contain lots of sugar and can be expensive. Probiotic supplements, including spirulina, might be helpful, but it hasn't been proven that the bacteria reach the gut intact. Some supplements have other well-established health benefits, but they tend to be expensive. Most probiotic supplements contain a limited array of microbes compared to what you can get from a good diet. Even if they do have health benefits, they are no substitute for eating a balanced diet. Fermented foods include sauerkraut, kimchi, miso, kombucha and many pickles. We can’t be certain the bacteria they contain reach the gut, but in countries where this type of food is eaten frequently people appear to have better gut health and less bowel disease. However, other factors could be responsible. Fermented foods can be cheap and easy to make at home, so eat them if you enjoy them. Mass-produced pickles use vinegar instead of traditional methods of fermentation, so don't have the same benefits. Raw milk. The variety of microbes found in raw milk is very similar to pasteurised milk – there’s just much more of them in raw milk. There is a strong correlation between drinking raw milk in childhood and a reduced incidence of allergies. This might be because of the high numbers of microbes in raw milk, but we can't be sure. Children who drink raw milk often live on farms, which also bring microbial advantages. However, raw or unpasteurised milk may contain harmful bacteria that can cause food poisoning. Sourdough breads have fermented slowly using a wide range of bacteria and fungi found naturally in the air and ingredients. Commercial yeast, used in most breads, is a single strain that causes bread to rise much faster. It is not known if the additional microbes in sourdough survive cooking. One study found that the bacteria don't need to be alive to provide health benefits, but this is not conclusive. Many people claim they find sourdough easier to digest than other bread, but it is likely that the lengthy fermentation process is most beneficial. This is because microbes have had more time to break down the protein strands that might otherwise cause digestive problems. Traditionally produced cheese can contain a huge array of probiotics (from the natural bacteria used in the production of the cheese). Some studies have found that these can benefit health, but more research is required. We cannot be sure the bacteria in some cheeses survive digestion for long enough to be beneficial. However, it is possible that other properties of cheese help preserve bacteria during digestion. Mass-manufactured cheeses don’t have this potential benefit because of the way they are made. Traditionally produced yoghurts, 'live' yoghurts and yoghurt drinks contain probiotic cultures, but they may not survive the acidic environment of the stomach and reach the intestines intact. Some yoghurts state the cultures used to make them in the ingredients list and diversity is usually beneficial. Stick to natural yoghurts; fruity yoghurts usually contain sugar and additives, which might cancel out any potential health benefits. Some yoghurt drinks contain very high numbers of bacteria that are considered to promote health – far more than you would find in a normal yoghurt. However, they can also contain lots of sugar and can be expensive. The diet plans of the future Scientists in Israel have proven that we all respond differently to the same foods – even identical twins will differ. But why do our bodies vary so much? Trust Me, I'm a Doctor's Dr Saleyha Ahsan talks to Dr Eran Elinav, one of the researchers in a study of 1000 people in Israel that is revolutionising our understanding of the role of gut bacteria in our health. | {
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"content": "Think bacteria are bad? Think again. Bacteria and other microbes (including fungi and viruses) are often thought of as sources of disease, but in fact many play an essential role in keeping you healthy. Your body contains trillions of microbes, most of which are beneficial. The most dense microbe population is in your gut, where they play a critical role in digestion, immune function and weight regulation. What you eat can quickly change your microbes, but are you eating the right foods to help your good gut bacteria? https://ichef.bbci.co.uk/images/ic/480xn/p0658169.png Studies have associated microbes with a lower incidence of cancer, heart disease, liver disease, diabetes, asthma, depression, autism, irritable bowel syndrome, colic, Parkinson's and many allergies. However, much more research is required to be certain of their role in keeping us healthy. Eating right for your microbes What you eat isn't just nutrition for you, it also feeds the trillions of bacteria that live in your gut. Every person is different, but if you want to improve your digestion, lose weight or look after your general health, there are some broad principles that apply to all. Easy tips for gut health Eat a wide range of plant-based foods. A healthy gut has a diverse community of microbes, each of which prefers different foods.Eat more fibre. Most people eat less than they should. Fruit, vegetables, pulses, nuts and wholegrains feed healthy bacteria.Avoid highly processed foods. They often contain ingredients that either suppress 'good' bacteria or increase 'bad' bacteria.Probiotic foods, such as live yoghurt, might encourage more microbes to grow. Eat them if you enjoy them.Choose extra-virgin olive oil over other fats when you can. It contains the highest number of microbe-friendly polyphenols.Antibiotics kill ‘good’ bacteria as well as ‘bad’. If you need antibiotics, make sure you eat lots of foods that boost your microbes afterwards.If your diet is low in fibre, a sudden increase can cause wind and bloating. This is less likely if you make gradual changes and drink extra water. Eat a wide range of plant-based foods. A healthy gut has a diverse community of microbes, each of which prefers different foods. Eat more fibre. Most people eat less than they should. Fruit, vegetables, pulses, nuts and wholegrains feed healthy bacteria. Avoid highly processed foods. They often contain ingredients that either suppress 'good' bacteria or increase 'bad' bacteria. Probiotic foods, such as live yoghurt, might encourage more microbes to grow. Eat them if you enjoy them. Choose extra-virgin olive oil over other fats when you can. It contains the highest number of microbe-friendly polyphenols. Antibiotics kill ‘good’ bacteria as well as ‘bad’. If you need antibiotics, make sure you eat lots of foods that boost your microbes afterwards. If your diet is low in fibre, a sudden increase can cause wind and bloating. This is less likely if you make gradual changes and drink extra water. Probiotics vs prebiotics Prebiotics are foods that ‘fertilise’ our existing gut bacteria and encourage the development of a diverse community of microbes. These foods are complex carbohydrates, such as vegetables and wholegrains. Probiotics are foods, or food supplements, that contain live bacteria thought to be beneficial to us. This includes live yoghurt, some cheeses and fermented foods. https://ichef.bbci.co.uk/images/ic/480xn/p03nwp97.jpg The truth about ‘healthy gut’ foods These popular foods are often claimed to benefit your gut – but what's the truth? Probiotic supplements, including spirulina, might be helpful, but it hasn't been proven that the bacteria reach the gut intact. Some supplements have other well-established health benefits, but they tend to be expensive. Most probiotic supplements contain a limited array of microbes compared to what you can get from a good diet. Even if they do have health benefits, they are no substitute for eating a balanced diet.Fermented foods include sauerkraut, kimchi, miso, kombucha and many pickles. We can’t be certain the bacteria they contain reach the gut, but in countries where this type of food is eaten frequently people appear to have better gut health and less bowel disease. However, other factors could be responsible. Fermented foods can be cheap and easy to make at home, so eat them if you enjoy them. Mass-produced pickles use vinegar instead of traditional methods of fermentation, so don't have the same benefits.Raw milk. The variety of microbes found in raw milk is very similar to pasteurised milk – there’s just much more of them in raw milk. There is a strong correlation between drinking raw milk in childhood and a reduced incidence of allergies. This might be because of the high numbers of microbes in raw milk, but we can't be sure. Children who drink raw milk often live on farms, which also bring microbial advantages. However, raw or unpasteurised milk may contain harmful bacteria that can cause food poisoning.Sourdough breads have fermented slowly using a wide range of bacteria and fungi found naturally in the air and ingredients. Commercial yeast, used in most breads, is a single strain that causes bread to rise much faster. It is not known if the additional microbes in sourdough survive cooking. One study found that the bacteria don't need to be alive to provide health benefits, but this is not conclusive. Many people claim they find sourdough easier to digest than other bread, but it is likely that the lengthy fermentation process is most beneficial. This is because microbes have had more time to break down the protein strands that might otherwise cause digestive problems.Traditionally produced cheese can contain a huge array of probiotics (from the natural bacteria used in the production of the cheese). Some studies have found that these can benefit health, but more research is required. We cannot be sure the bacteria in some cheeses survive digestion for long enough to be beneficial. However, it is possible that other properties of cheese help preserve bacteria during digestion. Mass-manufactured cheeses don’t have this potential benefit because of the way they are made.Traditionally produced yoghurts, 'live' yoghurts and yoghurt drinks contain probiotic cultures, but they may not survive the acidic environment of the stomach and reach the intestines intact. Some yoghurts state the cultures used to make them in the ingredients list and diversity is usually beneficial. Stick to natural yoghurts; fruity yoghurts usually contain sugar and additives, which might cancel out any potential health benefits. Some yoghurt drinks contain very high numbers of bacteria that are considered to promote health – far more than you would find in a normal yoghurt. However, they can also contain lots of sugar and can be expensive. Probiotic supplements, including spirulina, might be helpful, but it hasn't been proven that the bacteria reach the gut intact. Some supplements have other well-established health benefits, but they tend to be expensive. Most probiotic supplements contain a limited array of microbes compared to what you can get from a good diet. Even if they do have health benefits, they are no substitute for eating a balanced diet. Fermented foods include sauerkraut, kimchi, miso, kombucha and many pickles. We can’t be certain the bacteria they contain reach the gut, but in countries where this type of food is eaten frequently people appear to have better gut health and less bowel disease. However, other factors could be responsible. Fermented foods can be cheap and easy to make at home, so eat them if you enjoy them. Mass-produced pickles use vinegar instead of traditional methods of fermentation, so don't have the same benefits. Raw milk. The variety of microbes found in raw milk is very similar to pasteurised milk – there’s just much more of them in raw milk. There is a strong correlation between drinking raw milk in childhood and a reduced incidence of allergies. This might be because of the high numbers of microbes in raw milk, but we can't be sure. Children who drink raw milk often live on farms, which also bring microbial advantages. However, raw or unpasteurised milk may contain harmful bacteria that can cause food poisoning. Sourdough breads have fermented slowly using a wide range of bacteria and fungi found naturally in the air and ingredients. Commercial yeast, used in most breads, is a single strain that causes bread to rise much faster. It is not known if the additional microbes in sourdough survive cooking. One study found that the bacteria don't need to be alive to provide health benefits, but this is not conclusive. Many people claim they find sourdough easier to digest than other bread, but it is likely that the lengthy fermentation process is most beneficial. This is because microbes have had more time to break down the protein strands that might otherwise cause digestive problems. Traditionally produced cheese can contain a huge array of probiotics (from the natural bacteria used in the production of the cheese). Some studies have found that these can benefit health, but more research is required. We cannot be sure the bacteria in some cheeses survive digestion for long enough to be beneficial. However, it is possible that other properties of cheese help preserve bacteria during digestion. Mass-manufactured cheeses don’t have this potential benefit because of the way they are made. Traditionally produced yoghurts, 'live' yoghurts and yoghurt drinks contain probiotic cultures, but they may not survive the acidic environment of the stomach and reach the intestines intact. Some yoghurts state the cultures used to make them in the ingredients list and diversity is usually beneficial. Stick to natural yoghurts; fruity yoghurts usually contain sugar and additives, which might cancel out any potential health benefits. Some yoghurt drinks contain very high numbers of bacteria that are considered to promote health – far more than you would find in a normal yoghurt. However, they can also contain lots of sugar and can be expensive. The diet plans of the future Scientists in Israel have proven that we all respond differently to the same foods – even identical twins will differ. But why do our bodies vary so much? Trust Me, I'm a Doctor's Dr Saleyha Ahsan talks to Dr Eran Elinav, one of the researchers in a study of 1000 people in Israel that is revolutionising our understanding of the role of gut bacteria in our health."
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The benefits of low-fat processed foods have been questioned, as many replace the fat with added sugar or sweeteners. Not all calories are thought of as the same any more, with experts identifying that fat and protein have advantages over refined carbohydrates in making you feel satiated and full for longer. The 'low-fat' trap Studies show that we eat more when something is described as ‘low-fat’. In one study people ate as many as 28 percent more low-fat sugar-coated chocolates than normal ones. It also found that people underestimate the number of calories they consume when eating low-fat food. Know that guilty feeling when you’ve eaten a lot of something high-calorie, high-sugar and/or high-fat? You’re not alone. But when you eat too much of a food labelled ‘low-fat’, studies show you feel less guilty, especially if you’re overweight already. Labelling snacks as 'low-fat' seems to mean people increase the serving size regardless of whether the snack is healthy or unhealthy. A food labelled ‘low-fat’, in which the fat has been replaced with sugar, may not be as low in calorie density as you'd expect. Meringues, for example, are no-fat but very high in sugar. A diet high in ‘good’ fat is likely to be better for you than a low-fat diet that is high in sugar. Can you consume sweeteners? Whether it’s diet soda, saccharin instead of sugar in tea, a sugar-free dessert or sweet, or even a ready-meal, artificial sweeteners have been fully adopted into modern diets. But what if the very things thought to help us eat less sugar and stay slimmer are actually making us fatter? Studies suggest that if you consume something sweet you appetite increases, whether the food or drink is artificially sweetened or not. This is because sweeteners activate the brain's 'sugar reward' pathways, giving you a 'sweet tooth' that can cause you to snack more. When you consume something naturally sweet you have an initial metabolic response to the sugar, but studies show that the initial neuro-physical response to artificial sweeteners is not the same. Some artificial sweeteners also trigger insulin, which sends your body into fat storage mode and leads to weight gain. https://ichef.bbci.co.uk/images/ic/480xn/p06182tx.jpg Snacks that we perceive to be ‘low fat’ or ‘healthy’ are often not as good for you as they seem. Snack attack Snacks that you perceive to be low fat or healthy are often not as good for you as they seem. Rice snacks: they may seem healthier than crisps, but some can be high in salt.Yoghurt raisins: while you would expect these to be sweet, a 25g portion can contain as much as 5g of fat, compared to the trace amounts of fat found in uncoated raisins.Low-fat yoghurt: they may have less fat and fewer calories, but they can contain as much as 10g more sugar than a plain natural yoghurt. Rice snacks: they may seem healthier than crisps, but some can be high in salt. Yoghurt raisins: while you would expect these to be sweet, a 25g portion can contain as much as 5g of fat, compared to the trace amounts of fat found in uncoated raisins. Low-fat yoghurt: they may have less fat and fewer calories, but they can contain as much as 10g more sugar than a plain natural yoghurt. The key to a healthy diet Focusing too heavily on the sugar, salt, fat and calories in food can be counterproductive when it comes to healthiness. Tips for a healthy diet include: Cook it yourself: cooking your own meals and snacks means that you can control how much salt, sugar and fat you put in.Don't focus on a single macro-nutrient: some snacks may be high in fat, but don’t rule them out. A handful of almonds, for example, contains around 7g fat, but you will also benefit from their high protein and fibre content.Avoid empty calories: while some foods have a high nutritional value, others are essentially 'empty calories', which means your body gets very little from them nutritionally. These include sugary soft drinks and confectionery. Cook it yourself: cooking your own meals and snacks means that you can control how much salt, sugar and fat you put in. Don't focus on a single macro-nutrient: some snacks may be high in fat, but don’t rule them out. A handful of almonds, for example, contains around 7g fat, but you will also benefit from their high protein and fibre content. Avoid empty calories: while some foods have a high nutritional value, others are essentially 'empty calories', which means your body gets very little from them nutritionally. These include sugary soft drinks and confectionery. | {
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"content": "The benefits of low-fat processed foods have been questioned, as many replace the fat with added sugar or sweeteners. Not all calories are thought of as the same any more, with experts identifying that fat and protein have advantages over refined carbohydrates in making you feel satiated and full for longer. The 'low-fat' trap Studies show that we eat more when something is described as ‘low-fat’. In one study people ate as many as 28 percent more low-fat sugar-coated chocolates than normal ones. It also found that people underestimate the number of calories they consume when eating low-fat food. Know that guilty feeling when you’ve eaten a lot of something high-calorie, high-sugar and/or high-fat? You’re not alone. But when you eat too much of a food labelled ‘low-fat’, studies show you feel less guilty, especially if you’re overweight already. Labelling snacks as 'low-fat' seems to mean people increase the serving size regardless of whether the snack is healthy or unhealthy. A food labelled ‘low-fat’, in which the fat has been replaced with sugar, may not be as low in calorie density as you'd expect. Meringues, for example, are no-fat but very high in sugar. A diet high in ‘good’ fat is likely to be better for you than a low-fat diet that is high in sugar. Can you consume sweeteners? Whether it’s diet soda, saccharin instead of sugar in tea, a sugar-free dessert or sweet, or even a ready-meal, artificial sweeteners have been fully adopted into modern diets. But what if the very things thought to help us eat less sugar and stay slimmer are actually making us fatter? Studies suggest that if you consume something sweet you appetite increases, whether the food or drink is artificially sweetened or not. This is because sweeteners activate the brain's 'sugar reward' pathways, giving you a 'sweet tooth' that can cause you to snack more. When you consume something naturally sweet you have an initial metabolic response to the sugar, but studies show that the initial neuro-physical response to artificial sweeteners is not the same. Some artificial sweeteners also trigger insulin, which sends your body into fat storage mode and leads to weight gain. https://ichef.bbci.co.uk/images/ic/480xn/p06182tx.jpg Snacks that we perceive to be ‘low fat’ or ‘healthy’ are often not as good for you as they seem. Snack attack Snacks that you perceive to be low fat or healthy are often not as good for you as they seem. Rice snacks: they may seem healthier than crisps, but some can be high in salt.Yoghurt raisins: while you would expect these to be sweet, a 25g portion can contain as much as 5g of fat, compared to the trace amounts of fat found in uncoated raisins.Low-fat yoghurt: they may have less fat and fewer calories, but they can contain as much as 10g more sugar than a plain natural yoghurt. Rice snacks: they may seem healthier than crisps, but some can be high in salt. Yoghurt raisins: while you would expect these to be sweet, a 25g portion can contain as much as 5g of fat, compared to the trace amounts of fat found in uncoated raisins. Low-fat yoghurt: they may have less fat and fewer calories, but they can contain as much as 10g more sugar than a plain natural yoghurt. The key to a healthy diet Focusing too heavily on the sugar, salt, fat and calories in food can be counterproductive when it comes to healthiness. Tips for a healthy diet include: Cook it yourself: cooking your own meals and snacks means that you can control how much salt, sugar and fat you put in.Don't focus on a single macro-nutrient: some snacks may be high in fat, but don’t rule them out. A handful of almonds, for example, contains around 7g fat, but you will also benefit from their high protein and fibre content.Avoid empty calories: while some foods have a high nutritional value, others are essentially 'empty calories', which means your body gets very little from them nutritionally. These include sugary soft drinks and confectionery. Cook it yourself: cooking your own meals and snacks means that you can control how much salt, sugar and fat you put in. Don't focus on a single macro-nutrient: some snacks may be high in fat, but don’t rule them out. A handful of almonds, for example, contains around 7g fat, but you will also benefit from their high protein and fibre content. Avoid empty calories: while some foods have a high nutritional value, others are essentially 'empty calories', which means your body gets very little from them nutritionally. These include sugary soft drinks and confectionery."
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} | f8aecbc720f79f76e7d8c34a8b10e297d79d97983c3957fa664ec54f71ab8d22 | Homemade kimchi recipe
Wash your equipment thoroughly in warm soapy water, then rinse well under very hot water and leave to air dry. Put the cabbage in the clean mixing bowl and separate using your fingers. Arrange in layers, with a little salt sprinkled between each layer. Cover the bowl with a plate and leave to stand for 2–3 hours. The cabbage will soften and become limp, and should be sitting in a pool of water when you return to it. It will have reduced in volume by about a third.Drain the salted cabbage in the clean colander, then return to the bowl. Cover with cold filtered water and swirl the cabbage around, then set aside to soak for 10 minutes. Drain in the colander and return to the bowl. The cabbage should taste slightly salty.In a blender or pestle and mortar, grind the garlic, ginger and chilli flakes to a paste.Add the mooli, spring onion and carrot to the cabbage and tip in the chilli paste. Wearing disposable, or clean, new, rubber gloves (to protect your hands from the chilli) thoroughly massage the paste into the vegetables. You can do this with a spoon, but it is less effective. Spoon the cabbage mixture into the clean jar until it comes up to just under the top of the jar. There is no need to pack it too tightly but you don’t want too much air to reach the surface of the vegetables. Cover with the lid and fasten securely.Leave in a cool, dark place at room temperature (around 18–20C) for 2–3 days. If your room is warmer, the kimchi will ferment more quickly. Taste the kimchi. If it tastes spicy, sour and slightly cheesy with a good umami flavour, it can be transferred to the fridge to slow down the fermentation process. In particularly warm weather, you may see small bubbles appearing in the kimchi, which shows the vegetables are creating the lactic acid needed to preserve them. Even in the fridge, you may need to ‘burp’ the container to release the gas after a few days.You can begin to eat your kimchi right away, but it will continue to ripen and become more fully flavoured the longer it is fermented. You’ll get to know which degree of flavour you prefer. If you are dipping in regularly, you may inadvertently introduce other bacteria to the jar, so it's best consumed within a week or two. Wash your equipment thoroughly in warm soapy water, then rinse well under very hot water and leave to air dry. Wash your equipment thoroughly in warm soapy water, then rinse well under very hot water and leave to air dry. Put the cabbage in the clean mixing bowl and separate using your fingers. Arrange in layers, with a little salt sprinkled between each layer. Cover the bowl with a plate and leave to stand for 2–3 hours. The cabbage will soften and become limp, and should be sitting in a pool of water when you return to it. It will have reduced in volume by about a third. Put the cabbage in the clean mixing bowl and separate using your fingers. Arrange in layers, with a little salt sprinkled between each layer. Cover the bowl with a plate and leave to stand for 2–3 hours. The cabbage will soften and become limp, and should be sitting in a pool of water when you return to it. It will have reduced in volume by about a third. Drain the salted cabbage in the clean colander, then return to the bowl. Cover with cold filtered water and swirl the cabbage around, then set aside to soak for 10 minutes. Drain in the colander and return to the bowl. The cabbage should taste slightly salty. Drain the salted cabbage in the clean colander, then return to the bowl. Cover with cold filtered water and swirl the cabbage around, then set aside to soak for 10 minutes. Drain in the colander and return to the bowl. The cabbage should taste slightly salty. In a blender or pestle and mortar, grind the garlic, ginger and chilli flakes to a paste. In a blender or pestle and mortar, grind the garlic, ginger and chilli flakes to a paste. Add the mooli, spring onion and carrot to the cabbage and tip in the chilli paste. Wearing disposable, or clean, new, rubber gloves (to protect your hands from the chilli) thoroughly massage the paste into the vegetables. You can do this with a spoon, but it is less effective. Add the mooli, spring onion and carrot to the cabbage and tip in the chilli paste. Wearing disposable, or clean, new, rubber gloves (to protect your hands from the chilli) thoroughly massage the paste into the vegetables. You can do this with a spoon, but it is less effective. Spoon the cabbage mixture into the clean jar until it comes up to just under the top of the jar. There is no need to pack it too tightly but you don’t want too much air to reach the surface of the vegetables. Cover with the lid and fasten securely. Spoon the cabbage mixture into the clean jar until it comes up to just under the top of the jar. There is no need to pack it too tightly but you don’t want too much air to reach the surface of the vegetables. Cover with the lid and fasten securely. Leave in a cool, dark place at room temperature (around 18–20C) for 2–3 days. If your room is warmer, the kimchi will ferment more quickly. Taste the kimchi. If it tastes spicy, sour and slightly cheesy with a good umami flavour, it can be transferred to the fridge to slow down the fermentation process. Leave in a cool, dark place at room temperature (around 18–20C) for 2–3 days. If your room is warmer, the kimchi will ferment more quickly. Taste the kimchi. If it tastes spicy, sour and slightly cheesy with a good umami flavour, it can be transferred to the fridge to slow down the fermentation process. In particularly warm weather, you may see small bubbles appearing in the kimchi, which shows the vegetables are creating the lactic acid needed to preserve them. Even in the fridge, you may need to ‘burp’ the container to release the gas after a few days. In particularly warm weather, you may see small bubbles appearing in the kimchi, which shows the vegetables are creating the lactic acid needed to preserve them. Even in the fridge, you may need to ‘burp’ the container to release the gas after a few days. You can begin to eat your kimchi right away, but it will continue to ripen and become more fully flavoured the longer it is fermented. You’ll get to know which degree of flavour you prefer. If you are dipping in regularly, you may inadvertently introduce other bacteria to the jar, so it's best consumed within a week or two. You can begin to eat your kimchi right away, but it will continue to ripen and become more fully flavoured the longer it is fermented. You’ll get to know which degree of flavour you prefer. If you are dipping in regularly, you may inadvertently introduce other bacteria to the jar, so it's best consumed within a week or two. | {
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"content": "Wash your equipment thoroughly in warm soapy water, then rinse well under very hot water and leave to air dry. Put the cabbage in the clean mixing bowl and separate using your fingers. Arrange in layers, with a little salt sprinkled between each layer. Cover the bowl with a plate and leave to stand for 2–3 hours. The cabbage will soften and become limp, and should be sitting in a pool of water when you return to it. It will have reduced in volume by about a third.Drain the salted cabbage in the clean colander, then return to the bowl. Cover with cold filtered water and swirl the cabbage around, then set aside to soak for 10 minutes. Drain in the colander and return to the bowl. The cabbage should taste slightly salty.In a blender or pestle and mortar, grind the garlic, ginger and chilli flakes to a paste.Add the mooli, spring onion and carrot to the cabbage and tip in the chilli paste. Wearing disposable, or clean, new, rubber gloves (to protect your hands from the chilli) thoroughly massage the paste into the vegetables. You can do this with a spoon, but it is less effective. Spoon the cabbage mixture into the clean jar until it comes up to just under the top of the jar. There is no need to pack it too tightly but you don’t want too much air to reach the surface of the vegetables. Cover with the lid and fasten securely.Leave in a cool, dark place at room temperature (around 18–20C) for 2–3 days. If your room is warmer, the kimchi will ferment more quickly. Taste the kimchi. If it tastes spicy, sour and slightly cheesy with a good umami flavour, it can be transferred to the fridge to slow down the fermentation process. In particularly warm weather, you may see small bubbles appearing in the kimchi, which shows the vegetables are creating the lactic acid needed to preserve them. Even in the fridge, you may need to ‘burp’ the container to release the gas after a few days.You can begin to eat your kimchi right away, but it will continue to ripen and become more fully flavoured the longer it is fermented. You’ll get to know which degree of flavour you prefer. If you are dipping in regularly, you may inadvertently introduce other bacteria to the jar, so it's best consumed within a week or two. Wash your equipment thoroughly in warm soapy water, then rinse well under very hot water and leave to air dry. Wash your equipment thoroughly in warm soapy water, then rinse well under very hot water and leave to air dry. Put the cabbage in the clean mixing bowl and separate using your fingers. Arrange in layers, with a little salt sprinkled between each layer. Cover the bowl with a plate and leave to stand for 2–3 hours. The cabbage will soften and become limp, and should be sitting in a pool of water when you return to it. It will have reduced in volume by about a third. Put the cabbage in the clean mixing bowl and separate using your fingers. Arrange in layers, with a little salt sprinkled between each layer. Cover the bowl with a plate and leave to stand for 2–3 hours. The cabbage will soften and become limp, and should be sitting in a pool of water when you return to it. It will have reduced in volume by about a third. Drain the salted cabbage in the clean colander, then return to the bowl. Cover with cold filtered water and swirl the cabbage around, then set aside to soak for 10 minutes. Drain in the colander and return to the bowl. The cabbage should taste slightly salty. Drain the salted cabbage in the clean colander, then return to the bowl. Cover with cold filtered water and swirl the cabbage around, then set aside to soak for 10 minutes. Drain in the colander and return to the bowl. The cabbage should taste slightly salty. In a blender or pestle and mortar, grind the garlic, ginger and chilli flakes to a paste. In a blender or pestle and mortar, grind the garlic, ginger and chilli flakes to a paste. Add the mooli, spring onion and carrot to the cabbage and tip in the chilli paste. Wearing disposable, or clean, new, rubber gloves (to protect your hands from the chilli) thoroughly massage the paste into the vegetables. You can do this with a spoon, but it is less effective. Add the mooli, spring onion and carrot to the cabbage and tip in the chilli paste. Wearing disposable, or clean, new, rubber gloves (to protect your hands from the chilli) thoroughly massage the paste into the vegetables. You can do this with a spoon, but it is less effective. Spoon the cabbage mixture into the clean jar until it comes up to just under the top of the jar. There is no need to pack it too tightly but you don’t want too much air to reach the surface of the vegetables. Cover with the lid and fasten securely. Spoon the cabbage mixture into the clean jar until it comes up to just under the top of the jar. There is no need to pack it too tightly but you don’t want too much air to reach the surface of the vegetables. Cover with the lid and fasten securely. Leave in a cool, dark place at room temperature (around 18–20C) for 2–3 days. If your room is warmer, the kimchi will ferment more quickly. Taste the kimchi. If it tastes spicy, sour and slightly cheesy with a good umami flavour, it can be transferred to the fridge to slow down the fermentation process. Leave in a cool, dark place at room temperature (around 18–20C) for 2–3 days. If your room is warmer, the kimchi will ferment more quickly. Taste the kimchi. If it tastes spicy, sour and slightly cheesy with a good umami flavour, it can be transferred to the fridge to slow down the fermentation process. In particularly warm weather, you may see small bubbles appearing in the kimchi, which shows the vegetables are creating the lactic acid needed to preserve them. Even in the fridge, you may need to ‘burp’ the container to release the gas after a few days. In particularly warm weather, you may see small bubbles appearing in the kimchi, which shows the vegetables are creating the lactic acid needed to preserve them. Even in the fridge, you may need to ‘burp’ the container to release the gas after a few days. You can begin to eat your kimchi right away, but it will continue to ripen and become more fully flavoured the longer it is fermented. You’ll get to know which degree of flavour you prefer. If you are dipping in regularly, you may inadvertently introduce other bacteria to the jar, so it's best consumed within a week or two. You can begin to eat your kimchi right away, but it will continue to ripen and become more fully flavoured the longer it is fermented. You’ll get to know which degree of flavour you prefer. If you are dipping in regularly, you may inadvertently introduce other bacteria to the jar, so it's best consumed within a week or two."
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} | f0ec02b344ba7d2a7dea8fa800d8065ae17f007f769014bd35813235b37da124 | Easy sauerkraut recipe
First prepare the equipment. Wash everything thoroughly in hot soapy water, paying particular attention to the rubber seal on the jar lid. Rinse everything under very hot water and leave to air dry.Put the cabbage in the clean mixing bowl and add the flaked salt. Massage the salt into the cabbage with clean hands for 8–10 minutes, or until the cabbage is limp and watery. There should be a pool of liquid left in the bowl. Reserve this to cover the cabbage in the jar. If your cabbage isn’t particularly fresh, you may need to add a splash of cold filtered water to help create a brine.Toss the cabbage with the black peppercorns and caraway seeds (if using). Transfer the cabbage and the reserved liquid to the prepared jar, leaving a large gap at the top, and press down well with the prepared small ladle or spoon. Place a ramekin or clean jar on top of the cabbage and fill with filtered water or baking beans to weigh it down and keep the cabbage just under the liquid. Cover with the lid and fasten tightly. Leave the cabbage to ferment in a cool place (not the fridge), out of direct sunlight, for 4–7 days. The sourness comes from the lactic acid produced during the fermentation process. If the sauerkraut is fermented at too high a temperature it can inhibit the process. Loosen, then tighten, the lid briefly each day to allow any gas to escape that has collected as the result of the fermentation process.Taste the sauerkraut after 4 days and, if the flavour is as you like it, you can slow the fermentation dramatically by chilling. Alternatively, leave longer to develop the flavour more fully. The sauerkraut should be tangy with a slightly salty cabbage flavour and will become crunchier.If the sauerkraut doesn’t taste at all acidic, has an off smell or taste or is disoloured, discard that batch. Once the sauerkraut is ready, it can be labelled and stored in the fridge. I usually start eating mine when it is around 10 days old. If kept sealed, it should last for a few months and will develop a stronger, more tangy flavour. If you are dipping in regularly, you may inadvertently introduce other bacteria to the jar, so it's best consumed within a week or two. Keep an eye on the cabbage and make sure the gases produced as a by-product of the fermentation process are allowed to escape. If your sauerkraut continues to ferment, you will need to loosen the lid occasionally, probably every 3–4 days and ‘burp’ the gas away. Eventually, no more gas will be produced. First prepare the equipment. Wash everything thoroughly in hot soapy water, paying particular attention to the rubber seal on the jar lid. Rinse everything under very hot water and leave to air dry. First prepare the equipment. Wash everything thoroughly in hot soapy water, paying particular attention to the rubber seal on the jar lid. Rinse everything under very hot water and leave to air dry. Put the cabbage in the clean mixing bowl and add the flaked salt. Massage the salt into the cabbage with clean hands for 8–10 minutes, or until the cabbage is limp and watery. There should be a pool of liquid left in the bowl. Reserve this to cover the cabbage in the jar. If your cabbage isn’t particularly fresh, you may need to add a splash of cold filtered water to help create a brine. Put the cabbage in the clean mixing bowl and add the flaked salt. Massage the salt into the cabbage with clean hands for 8–10 minutes, or until the cabbage is limp and watery. There should be a pool of liquid left in the bowl. Reserve this to cover the cabbage in the jar. If your cabbage isn’t particularly fresh, you may need to add a splash of cold filtered water to help create a brine. Toss the cabbage with the black peppercorns and caraway seeds (if using). Transfer the cabbage and the reserved liquid to the prepared jar, leaving a large gap at the top, and press down well with the prepared small ladle or spoon. Toss the cabbage with the black peppercorns and caraway seeds (if using). Transfer the cabbage and the reserved liquid to the prepared jar, leaving a large gap at the top, and press down well with the prepared small ladle or spoon. Place a ramekin or clean jar on top of the cabbage and fill with filtered water or baking beans to weigh it down and keep the cabbage just under the liquid. Cover with the lid and fasten tightly. Place a ramekin or clean jar on top of the cabbage and fill with filtered water or baking beans to weigh it down and keep the cabbage just under the liquid. Cover with the lid and fasten tightly. Leave the cabbage to ferment in a cool place (not the fridge), out of direct sunlight, for 4–7 days. The sourness comes from the lactic acid produced during the fermentation process. If the sauerkraut is fermented at too high a temperature it can inhibit the process. Loosen, then tighten, the lid briefly each day to allow any gas to escape that has collected as the result of the fermentation process. Leave the cabbage to ferment in a cool place (not the fridge), out of direct sunlight, for 4–7 days. The sourness comes from the lactic acid produced during the fermentation process. If the sauerkraut is fermented at too high a temperature it can inhibit the process. Loosen, then tighten, the lid briefly each day to allow any gas to escape that has collected as the result of the fermentation process. Taste the sauerkraut after 4 days and, if the flavour is as you like it, you can slow the fermentation dramatically by chilling. Alternatively, leave longer to develop the flavour more fully. The sauerkraut should be tangy with a slightly salty cabbage flavour and will become crunchier. Taste the sauerkraut after 4 days and, if the flavour is as you like it, you can slow the fermentation dramatically by chilling. Alternatively, leave longer to develop the flavour more fully. The sauerkraut should be tangy with a slightly salty cabbage flavour and will become crunchier. If the sauerkraut doesn’t taste at all acidic, has an off smell or taste or is disoloured, discard that batch. Once the sauerkraut is ready, it can be labelled and stored in the fridge. I usually start eating mine when it is around 10 days old. If kept sealed, it should last for a few months and will develop a stronger, more tangy flavour. If you are dipping in regularly, you may inadvertently introduce other bacteria to the jar, so it's best consumed within a week or two. If the sauerkraut doesn’t taste at all acidic, has an off smell or taste or is disoloured, discard that batch. Once the sauerkraut is ready, it can be labelled and stored in the fridge. I usually start eating mine when it is around 10 days old. If kept sealed, it should last for a few months and will develop a stronger, more tangy flavour. If you are dipping in regularly, you may inadvertently introduce other bacteria to the jar, so it's best consumed within a week or two. Keep an eye on the cabbage and make sure the gases produced as a by-product of the fermentation process are allowed to escape. If your sauerkraut continues to ferment, you will need to loosen the lid occasionally, probably every 3–4 days and ‘burp’ the gas away. Eventually, no more gas will be produced. Keep an eye on the cabbage and make sure the gases produced as a by-product of the fermentation process are allowed to escape. If your sauerkraut continues to ferment, you will need to loosen the lid occasionally, probably every 3–4 days and ‘burp’ the gas away. Eventually, no more gas will be produced. | {
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"content": "First prepare the equipment. Wash everything thoroughly in hot soapy water, paying particular attention to the rubber seal on the jar lid. Rinse everything under very hot water and leave to air dry.Put the cabbage in the clean mixing bowl and add the flaked salt. Massage the salt into the cabbage with clean hands for 8–10 minutes, or until the cabbage is limp and watery. There should be a pool of liquid left in the bowl. Reserve this to cover the cabbage in the jar. If your cabbage isn’t particularly fresh, you may need to add a splash of cold filtered water to help create a brine.Toss the cabbage with the black peppercorns and caraway seeds (if using). Transfer the cabbage and the reserved liquid to the prepared jar, leaving a large gap at the top, and press down well with the prepared small ladle or spoon. Place a ramekin or clean jar on top of the cabbage and fill with filtered water or baking beans to weigh it down and keep the cabbage just under the liquid. Cover with the lid and fasten tightly. Leave the cabbage to ferment in a cool place (not the fridge), out of direct sunlight, for 4–7 days. The sourness comes from the lactic acid produced during the fermentation process. If the sauerkraut is fermented at too high a temperature it can inhibit the process. Loosen, then tighten, the lid briefly each day to allow any gas to escape that has collected as the result of the fermentation process.Taste the sauerkraut after 4 days and, if the flavour is as you like it, you can slow the fermentation dramatically by chilling. Alternatively, leave longer to develop the flavour more fully. The sauerkraut should be tangy with a slightly salty cabbage flavour and will become crunchier.If the sauerkraut doesn’t taste at all acidic, has an off smell or taste or is disoloured, discard that batch. Once the sauerkraut is ready, it can be labelled and stored in the fridge. I usually start eating mine when it is around 10 days old. If kept sealed, it should last for a few months and will develop a stronger, more tangy flavour. If you are dipping in regularly, you may inadvertently introduce other bacteria to the jar, so it's best consumed within a week or two. Keep an eye on the cabbage and make sure the gases produced as a by-product of the fermentation process are allowed to escape. If your sauerkraut continues to ferment, you will need to loosen the lid occasionally, probably every 3–4 days and ‘burp’ the gas away. Eventually, no more gas will be produced. First prepare the equipment. Wash everything thoroughly in hot soapy water, paying particular attention to the rubber seal on the jar lid. Rinse everything under very hot water and leave to air dry. First prepare the equipment. Wash everything thoroughly in hot soapy water, paying particular attention to the rubber seal on the jar lid. Rinse everything under very hot water and leave to air dry. Put the cabbage in the clean mixing bowl and add the flaked salt. Massage the salt into the cabbage with clean hands for 8–10 minutes, or until the cabbage is limp and watery. There should be a pool of liquid left in the bowl. Reserve this to cover the cabbage in the jar. If your cabbage isn’t particularly fresh, you may need to add a splash of cold filtered water to help create a brine. Put the cabbage in the clean mixing bowl and add the flaked salt. Massage the salt into the cabbage with clean hands for 8–10 minutes, or until the cabbage is limp and watery. There should be a pool of liquid left in the bowl. Reserve this to cover the cabbage in the jar. If your cabbage isn’t particularly fresh, you may need to add a splash of cold filtered water to help create a brine. Toss the cabbage with the black peppercorns and caraway seeds (if using). Transfer the cabbage and the reserved liquid to the prepared jar, leaving a large gap at the top, and press down well with the prepared small ladle or spoon. Toss the cabbage with the black peppercorns and caraway seeds (if using). Transfer the cabbage and the reserved liquid to the prepared jar, leaving a large gap at the top, and press down well with the prepared small ladle or spoon. Place a ramekin or clean jar on top of the cabbage and fill with filtered water or baking beans to weigh it down and keep the cabbage just under the liquid. Cover with the lid and fasten tightly. Place a ramekin or clean jar on top of the cabbage and fill with filtered water or baking beans to weigh it down and keep the cabbage just under the liquid. Cover with the lid and fasten tightly. Leave the cabbage to ferment in a cool place (not the fridge), out of direct sunlight, for 4–7 days. The sourness comes from the lactic acid produced during the fermentation process. If the sauerkraut is fermented at too high a temperature it can inhibit the process. Loosen, then tighten, the lid briefly each day to allow any gas to escape that has collected as the result of the fermentation process. Leave the cabbage to ferment in a cool place (not the fridge), out of direct sunlight, for 4–7 days. The sourness comes from the lactic acid produced during the fermentation process. If the sauerkraut is fermented at too high a temperature it can inhibit the process. Loosen, then tighten, the lid briefly each day to allow any gas to escape that has collected as the result of the fermentation process. Taste the sauerkraut after 4 days and, if the flavour is as you like it, you can slow the fermentation dramatically by chilling. Alternatively, leave longer to develop the flavour more fully. The sauerkraut should be tangy with a slightly salty cabbage flavour and will become crunchier. Taste the sauerkraut after 4 days and, if the flavour is as you like it, you can slow the fermentation dramatically by chilling. Alternatively, leave longer to develop the flavour more fully. The sauerkraut should be tangy with a slightly salty cabbage flavour and will become crunchier. If the sauerkraut doesn’t taste at all acidic, has an off smell or taste or is disoloured, discard that batch. Once the sauerkraut is ready, it can be labelled and stored in the fridge. I usually start eating mine when it is around 10 days old. If kept sealed, it should last for a few months and will develop a stronger, more tangy flavour. If you are dipping in regularly, you may inadvertently introduce other bacteria to the jar, so it's best consumed within a week or two. If the sauerkraut doesn’t taste at all acidic, has an off smell or taste or is disoloured, discard that batch. Once the sauerkraut is ready, it can be labelled and stored in the fridge. I usually start eating mine when it is around 10 days old. If kept sealed, it should last for a few months and will develop a stronger, more tangy flavour. If you are dipping in regularly, you may inadvertently introduce other bacteria to the jar, so it's best consumed within a week or two. Keep an eye on the cabbage and make sure the gases produced as a by-product of the fermentation process are allowed to escape. If your sauerkraut continues to ferment, you will need to loosen the lid occasionally, probably every 3–4 days and ‘burp’ the gas away. Eventually, no more gas will be produced. Keep an eye on the cabbage and make sure the gases produced as a by-product of the fermentation process are allowed to escape. If your sauerkraut continues to ferment, you will need to loosen the lid occasionally, probably every 3–4 days and ‘burp’ the gas away. Eventually, no more gas will be produced."
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} | b503a5e34307a51e5a153fe312045adf092a67df1702e6fa14f2c12354209147 | Bone broth recipe
An average of 3.7 out of 5 stars from 3 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/bone_broth_95463_16x9.jpg For good flavour and nutrition, a beef marrow bone is a great addition to this bone broth. Make up the rest with chicken carcasses from roasts or lamb bones, which are also good for a rich flavour. Don’t forget the vinegar – the acid helps to extract the minerals and collagen from the bones. 2kg/4lb 8oz mixed bones, such as beef, lamb or chicken carcasses1 onion, quartered3 carrots, quartered1 garlic bulb, halved horizontally2 celery sticks, cut into 5cm/2in lengths4 bay leaves2 tsp black peppercorns1 tbsp apple cider vinegar 2kg/4lb 8oz mixed bones, such as beef, lamb or chicken carcasses 1 onion, quartered 3 carrots, quartered 1 garlic bulb, halved horizontally 2 celery sticks, cut into 5cm/2in lengths 4 bay leaves 2 tsp black peppercorns 1 tbsp apple cider vinegar Method Preheat the oven to 220C/200C Fan/Gas 7 and line a baking tray with baking paper. Put the bones on the tray and roast for 30 minutes. Turn the bones, add the onion, carrot and garlic and roast for another 10–15 minutes, or until the bones are very browned and the vegetables are just browned.Transfer the bones mixture to a very large pot or saucepan with a lid. Add the celery, bay leaves and peppercorns and cover with cold water – it should come about 5cm/2in above the contents of the pan. Drizzle in the vinegar.Cover with a lid and bring to the boil, then turn the heat to a very low simmer. Cook, occasionally skimming off and discarding any foam and fat, for 8–12 hours. It tastes better the longer it simmers, but just check the water levels occasionally and top up if the bones are uncovered. If the majority of the bones are beef, chill the broth overnight in the fridge then continue cooking the next day for up to 24 hours in total. You can also make bone broth in a slow cooker on High for the same cooking time. Strain the broth through a fine sieve, discarding the bones and vegetables, then leave to cool before chilling. The broth will last 5 days in the fridge and up to 6 months in the freezer. Preheat the oven to 220C/200C Fan/Gas 7 and line a baking tray with baking paper. Preheat the oven to 220C/200C Fan/Gas 7 and line a baking tray with baking paper. Put the bones on the tray and roast for 30 minutes. Turn the bones, add the onion, carrot and garlic and roast for another 10–15 minutes, or until the bones are very browned and the vegetables are just browned. Put the bones on the tray and roast for 30 minutes. Turn the bones, add the onion, carrot and garlic and roast for another 10–15 minutes, or until the bones are very browned and the vegetables are just browned. Transfer the bones mixture to a very large pot or saucepan with a lid. Add the celery, bay leaves and peppercorns and cover with cold water – it should come about 5cm/2in above the contents of the pan. Drizzle in the vinegar. Transfer the bones mixture to a very large pot or saucepan with a lid. Add the celery, bay leaves and peppercorns and cover with cold water – it should come about 5cm/2in above the contents of the pan. Drizzle in the vinegar. Cover with a lid and bring to the boil, then turn the heat to a very low simmer. Cook, occasionally skimming off and discarding any foam and fat, for 8–12 hours. It tastes better the longer it simmers, but just check the water levels occasionally and top up if the bones are uncovered. If the majority of the bones are beef, chill the broth overnight in the fridge then continue cooking the next day for up to 24 hours in total. You can also make bone broth in a slow cooker on High for the same cooking time. Cover with a lid and bring to the boil, then turn the heat to a very low simmer. Cook, occasionally skimming off and discarding any foam and fat, for 8–12 hours. It tastes better the longer it simmers, but just check the water levels occasionally and top up if the bones are uncovered. If the majority of the bones are beef, chill the broth overnight in the fridge then continue cooking the next day for up to 24 hours in total. You can also make bone broth in a slow cooker on High for the same cooking time. Strain the broth through a fine sieve, discarding the bones and vegetables, then leave to cool before chilling. The broth will last 5 days in the fridge and up to 6 months in the freezer. Strain the broth through a fine sieve, discarding the bones and vegetables, then leave to cool before chilling. The broth will last 5 days in the fridge and up to 6 months in the freezer. Recipe tips The volume of broth you will make depends on how intensely flavoured you want it to be – the more you reduce the broth the more intense the flavour. | {
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"content": "An average of 3.7 out of 5 stars from 3 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/bone_broth_95463_16x9.jpg For good flavour and nutrition, a beef marrow bone is a great addition to this bone broth. Make up the rest with chicken carcasses from roasts or lamb bones, which are also good for a rich flavour. Don’t forget the vinegar – the acid helps to extract the minerals and collagen from the bones. 2kg/4lb 8oz mixed bones, such as beef, lamb or chicken carcasses1 onion, quartered3 carrots, quartered1 garlic bulb, halved horizontally2 celery sticks, cut into 5cm/2in lengths4 bay leaves2 tsp black peppercorns1 tbsp apple cider vinegar 2kg/4lb 8oz mixed bones, such as beef, lamb or chicken carcasses 1 onion, quartered 3 carrots, quartered 1 garlic bulb, halved horizontally 2 celery sticks, cut into 5cm/2in lengths 4 bay leaves 2 tsp black peppercorns 1 tbsp apple cider vinegar Method Preheat the oven to 220C/200C Fan/Gas 7 and line a baking tray with baking paper. Put the bones on the tray and roast for 30 minutes. Turn the bones, add the onion, carrot and garlic and roast for another 10–15 minutes, or until the bones are very browned and the vegetables are just browned.Transfer the bones mixture to a very large pot or saucepan with a lid. Add the celery, bay leaves and peppercorns and cover with cold water – it should come about 5cm/2in above the contents of the pan. Drizzle in the vinegar.Cover with a lid and bring to the boil, then turn the heat to a very low simmer. Cook, occasionally skimming off and discarding any foam and fat, for 8–12 hours. It tastes better the longer it simmers, but just check the water levels occasionally and top up if the bones are uncovered. If the majority of the bones are beef, chill the broth overnight in the fridge then continue cooking the next day for up to 24 hours in total. You can also make bone broth in a slow cooker on High for the same cooking time. Strain the broth through a fine sieve, discarding the bones and vegetables, then leave to cool before chilling. The broth will last 5 days in the fridge and up to 6 months in the freezer. Preheat the oven to 220C/200C Fan/Gas 7 and line a baking tray with baking paper. Preheat the oven to 220C/200C Fan/Gas 7 and line a baking tray with baking paper. Put the bones on the tray and roast for 30 minutes. Turn the bones, add the onion, carrot and garlic and roast for another 10–15 minutes, or until the bones are very browned and the vegetables are just browned. Put the bones on the tray and roast for 30 minutes. Turn the bones, add the onion, carrot and garlic and roast for another 10–15 minutes, or until the bones are very browned and the vegetables are just browned. Transfer the bones mixture to a very large pot or saucepan with a lid. Add the celery, bay leaves and peppercorns and cover with cold water – it should come about 5cm/2in above the contents of the pan. Drizzle in the vinegar. Transfer the bones mixture to a very large pot or saucepan with a lid. Add the celery, bay leaves and peppercorns and cover with cold water – it should come about 5cm/2in above the contents of the pan. Drizzle in the vinegar. Cover with a lid and bring to the boil, then turn the heat to a very low simmer. Cook, occasionally skimming off and discarding any foam and fat, for 8–12 hours. It tastes better the longer it simmers, but just check the water levels occasionally and top up if the bones are uncovered. If the majority of the bones are beef, chill the broth overnight in the fridge then continue cooking the next day for up to 24 hours in total. You can also make bone broth in a slow cooker on High for the same cooking time. Cover with a lid and bring to the boil, then turn the heat to a very low simmer. Cook, occasionally skimming off and discarding any foam and fat, for 8–12 hours. It tastes better the longer it simmers, but just check the water levels occasionally and top up if the bones are uncovered. If the majority of the bones are beef, chill the broth overnight in the fridge then continue cooking the next day for up to 24 hours in total. You can also make bone broth in a slow cooker on High for the same cooking time. Strain the broth through a fine sieve, discarding the bones and vegetables, then leave to cool before chilling. The broth will last 5 days in the fridge and up to 6 months in the freezer. Strain the broth through a fine sieve, discarding the bones and vegetables, then leave to cool before chilling. The broth will last 5 days in the fridge and up to 6 months in the freezer. Recipe tips The volume of broth you will make depends on how intensely flavoured you want it to be – the more you reduce the broth the more intense the flavour."
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} | 4a874ba29ee2aab796df6f0fe23dde84e28b2a058f450694ecaf06c340646e8a | How to eat yourself happy
https://ichef.bbci.co.uk/images/ic/480xn/p06ybf5g.jpg Everyday foods could hold the key to unlocking your body’s natural cheerful chemicals. Today is the International Day of Happiness, so a great time to explore how changing your diet can help to boost your mood. Your body’s feel-good chemicals Nutrients in food can promote the production of your body’s feel-good chemicals: serotonin and dopamine. Serotonin regulates your mood and promotes sleep. Low serotonin is associated with depression, although it’s not known whether it causes depression or depression causes it. Dopamine manages motivation, attention and emotional reward. The satisfaction you feel when accomplishing a goal is partly due to a dopamine rush. Low dopamine is associated with loss of interest. https://ichef.bbci.co.uk/images/ic/480xn/p06ybhrl.jpg Here’s what to eat Fruit, veg and wholegrains All vegetables and many fruits contain complex carbohydrates. These are important for stabilising your mood, as they release sugar into your body slowly. Other sources of complex carbs include wholemeal bread, brown rice, whole grain pasta, beans, pulses and oats. These foods avoid giving you the blood-sugar spikes and dips that can be caused by eating simple carbs such as sugar, white bread and white pasta. Complex carbs also help indirectly with the production of serotonin. This is because serotonin can be made using an amino acid from your diet called tryptophan. It can be difficult to absorb tryptophan into your brain, but more may be absorbed when tryptophan-rich foods such as eggs, oily fish and chocolate with at least 70% cocoa solids are eaten alongside carbs. It’s not certain how accessible tryptophan is to the body, but it’s worth a try! Poached, boiled, fried and scrambled eggs Eggs are packed with healthy fats, protein and all-important B vitamins. All of these contribute to healthy brain function and have been known to protect against depression. Including poached eggs in a dinner or scrambled eggs in your breakfast routine is an easy, quick way to boost the nutritional content of your meal. Studies suggest vitamin B deficiencies can result in a reduced production of feel-good chemicals and lead to tiredness. Other sources of B vitamins include whole grains, red meat, dairy, beans, bananas, green vegetables and beetroot. A diet low in folate (vitamin B9) may increase the chance of feeling depressed, particularly in older people. Folate is found in green vegetables, citrus fruits, liver, beans and fortified foods. Salmon, sardines, mackerel and co. Oily fish, including salmon, pilchards, sardines, trout and mackerel, contain long-chain Omega-3 fats, which are important for brain function and the communication of serotonin and dopamine. Seafood is also a source of zinc, which is involved in almost every aspect of brain function, and research suggests reduces anger and depression in young women (many of whom don’t consume enough zinc). Related stories Calculator: Are you getting all the nutrients you need?The nutrition powerhouse we should eat more ofCan a vitamin pill a day keep the doctor away? Calculator: Are you getting all the nutrients you need? The nutrition powerhouse we should eat more of Can a vitamin pill a day keep the doctor away? https://ichef.bbci.co.uk/images/ic/480xn/p06r8skh.jpg Vary your diet for gut and brain health Scientists know that more than 90% of serotonin is produced in the gut – but how does what you eat affect your mood? Studies have found that people with depression and people who sleep poorly often have abnormal gut microbes. Eating to boost your gut bacteria (hungry yet?) could improve your mood as well as your diet. How to achieve this is different for everyone, and you may need to try changing your diet more than once to find the best foods for you. Try eating pre and probiotics, more veg and fibre and vary your diet. Pre and probiotics Eating pre and probiotics has been found to decrease anxiety and increase happiness. Probiotics are live bacteria and yeasts found in fermented foods and some dairy products. Perhaps you’ve come across a few of these “Insta-famous” foods? Kombucha – fermented teaSauerkraut – fermented cabbageKimchi – spicy Korean fermented vegetables)Yoghurts – specifically “live” yoghurtsKefir – fermented milk drink Kombucha – fermented tea Sauerkraut – fermented cabbage Kimchi – spicy Korean fermented vegetables) Yoghurts – specifically “live” yoghurts Kefir – fermented milk drink Prebiotics are found in complex carbohydrates that we can’t digest, but your good gut bacteria like to eat them – hurrah! Here are some everyday food prebiotics sources: OatsBananasLegumes, beans and peasBerriesOnions, leeks and asparagus Oats Bananas Legumes, beans and peas Berries Onions, leeks and asparagus https://ichef.bbci.co.uk/images/ic/480xn/p06ybh35.jpg The foods that might bring you down Sugary foods, white bread, pasta and rice Tucking into cakes, biscuits and other sugary snacks and drinks can give you a lift if you’re feeling down. They release sugar into your blood quickly, which can swiftly increase and decrease feelings of happiness. Eating something you’ve been craving makes the body release dopamine. However, what goes up, must come down. Your blood sugar levels (which will quickly spike) will then crash, bringing on feelings of sluggishness. Test your knowledge on carbohydrates Test your knowledge on carbohydrates Saturated fat Foods high in saturated fat, such as butter, palm oil and coconut oil, have been linked to reduced dopamine signalling in the brain. However, more research is needed before conclusions can be drawn. Read our guide to healthy and unhealthy saturated fats Read our guide to healthy and unhealthy saturated fats https://ichef.bbci.co.uk/images/ic/480xn/p06r8vg1.jpg 5 more ways to stabilise and heighten your mood Eat regular meals to avoid blood sugar peaks and troughs. Eat a healthy breakfast, space out your meals throughout the day and don’t overindulge at one meal. Aim for three small meals with one or two healthy snacks a day.Don’t underestimate the power of hydration. Drinking throughout the day will help you stay alert and chipper.Manage your caffeine intake. Anything that provides a quick burst of energy can also take it away, leaving you wearier than before. Caffeine can also affect the quality of your sleep, leaving you feeling anxious. Try decaffeinated versions or switch to a new beverage.If you’ve lost interest in eating or you’re short of time, it is better to eat simple nutritious meals that only take a few minutes to prepare than a ready meal or nothing at all. A good meal for this is beans or eggs on wholemeal toast.The NHS recommends getting active to better your mental wellbeing. Eat regular meals to avoid blood sugar peaks and troughs. Eat a healthy breakfast, space out your meals throughout the day and don’t overindulge at one meal. Aim for three small meals with one or two healthy snacks a day. Don’t underestimate the power of hydration. Drinking throughout the day will help you stay alert and chipper. Manage your caffeine intake. Anything that provides a quick burst of energy can also take it away, leaving you wearier than before. Caffeine can also affect the quality of your sleep, leaving you feeling anxious. Try decaffeinated versions or switch to a new beverage. If you’ve lost interest in eating or you’re short of time, it is better to eat simple nutritious meals that only take a few minutes to prepare than a ready meal or nothing at all. A good meal for this is beans or eggs on wholemeal toast. The NHS recommends getting active to better your mental wellbeing. | {
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"content": "https://ichef.bbci.co.uk/images/ic/480xn/p06ybf5g.jpg Everyday foods could hold the key to unlocking your body’s natural cheerful chemicals. Today is the International Day of Happiness, so a great time to explore how changing your diet can help to boost your mood. Your body’s feel-good chemicals Nutrients in food can promote the production of your body’s feel-good chemicals: serotonin and dopamine. Serotonin regulates your mood and promotes sleep. Low serotonin is associated with depression, although it’s not known whether it causes depression or depression causes it. Dopamine manages motivation, attention and emotional reward. The satisfaction you feel when accomplishing a goal is partly due to a dopamine rush. Low dopamine is associated with loss of interest. https://ichef.bbci.co.uk/images/ic/480xn/p06ybhrl.jpg Here’s what to eat Fruit, veg and wholegrains All vegetables and many fruits contain complex carbohydrates. These are important for stabilising your mood, as they release sugar into your body slowly. Other sources of complex carbs include wholemeal bread, brown rice, whole grain pasta, beans, pulses and oats. These foods avoid giving you the blood-sugar spikes and dips that can be caused by eating simple carbs such as sugar, white bread and white pasta. Complex carbs also help indirectly with the production of serotonin. This is because serotonin can be made using an amino acid from your diet called tryptophan. It can be difficult to absorb tryptophan into your brain, but more may be absorbed when tryptophan-rich foods such as eggs, oily fish and chocolate with at least 70% cocoa solids are eaten alongside carbs. It’s not certain how accessible tryptophan is to the body, but it’s worth a try! Poached, boiled, fried and scrambled eggs Eggs are packed with healthy fats, protein and all-important B vitamins. All of these contribute to healthy brain function and have been known to protect against depression. Including poached eggs in a dinner or scrambled eggs in your breakfast routine is an easy, quick way to boost the nutritional content of your meal. Studies suggest vitamin B deficiencies can result in a reduced production of feel-good chemicals and lead to tiredness. Other sources of B vitamins include whole grains, red meat, dairy, beans, bananas, green vegetables and beetroot. A diet low in folate (vitamin B9) may increase the chance of feeling depressed, particularly in older people. Folate is found in green vegetables, citrus fruits, liver, beans and fortified foods. Salmon, sardines, mackerel and co. Oily fish, including salmon, pilchards, sardines, trout and mackerel, contain long-chain Omega-3 fats, which are important for brain function and the communication of serotonin and dopamine. Seafood is also a source of zinc, which is involved in almost every aspect of brain function, and research suggests reduces anger and depression in young women (many of whom don’t consume enough zinc). Related stories Calculator: Are you getting all the nutrients you need?The nutrition powerhouse we should eat more ofCan a vitamin pill a day keep the doctor away? Calculator: Are you getting all the nutrients you need? The nutrition powerhouse we should eat more of Can a vitamin pill a day keep the doctor away? https://ichef.bbci.co.uk/images/ic/480xn/p06r8skh.jpg Vary your diet for gut and brain health Scientists know that more than 90% of serotonin is produced in the gut – but how does what you eat affect your mood? Studies have found that people with depression and people who sleep poorly often have abnormal gut microbes. Eating to boost your gut bacteria (hungry yet?) could improve your mood as well as your diet. How to achieve this is different for everyone, and you may need to try changing your diet more than once to find the best foods for you. Try eating pre and probiotics, more veg and fibre and vary your diet. Pre and probiotics Eating pre and probiotics has been found to decrease anxiety and increase happiness. Probiotics are live bacteria and yeasts found in fermented foods and some dairy products. Perhaps you’ve come across a few of these “Insta-famous” foods? Kombucha – fermented teaSauerkraut – fermented cabbageKimchi – spicy Korean fermented vegetables)Yoghurts – specifically “live” yoghurtsKefir – fermented milk drink Kombucha – fermented tea Sauerkraut – fermented cabbage Kimchi – spicy Korean fermented vegetables) Yoghurts – specifically “live” yoghurts Kefir – fermented milk drink Prebiotics are found in complex carbohydrates that we can’t digest, but your good gut bacteria like to eat them – hurrah! Here are some everyday food prebiotics sources: OatsBananasLegumes, beans and peasBerriesOnions, leeks and asparagus Oats Bananas Legumes, beans and peas Berries Onions, leeks and asparagus https://ichef.bbci.co.uk/images/ic/480xn/p06ybh35.jpg The foods that might bring you down Sugary foods, white bread, pasta and rice Tucking into cakes, biscuits and other sugary snacks and drinks can give you a lift if you’re feeling down. They release sugar into your blood quickly, which can swiftly increase and decrease feelings of happiness. Eating something you’ve been craving makes the body release dopamine. However, what goes up, must come down. Your blood sugar levels (which will quickly spike) will then crash, bringing on feelings of sluggishness. Test your knowledge on carbohydrates Test your knowledge on carbohydrates Saturated fat Foods high in saturated fat, such as butter, palm oil and coconut oil, have been linked to reduced dopamine signalling in the brain. However, more research is needed before conclusions can be drawn. Read our guide to healthy and unhealthy saturated fats Read our guide to healthy and unhealthy saturated fats https://ichef.bbci.co.uk/images/ic/480xn/p06r8vg1.jpg 5 more ways to stabilise and heighten your mood Eat regular meals to avoid blood sugar peaks and troughs. Eat a healthy breakfast, space out your meals throughout the day and don’t overindulge at one meal. Aim for three small meals with one or two healthy snacks a day.Don’t underestimate the power of hydration. Drinking throughout the day will help you stay alert and chipper.Manage your caffeine intake. Anything that provides a quick burst of energy can also take it away, leaving you wearier than before. Caffeine can also affect the quality of your sleep, leaving you feeling anxious. Try decaffeinated versions or switch to a new beverage.If you’ve lost interest in eating or you’re short of time, it is better to eat simple nutritious meals that only take a few minutes to prepare than a ready meal or nothing at all. A good meal for this is beans or eggs on wholemeal toast.The NHS recommends getting active to better your mental wellbeing. Eat regular meals to avoid blood sugar peaks and troughs. Eat a healthy breakfast, space out your meals throughout the day and don’t overindulge at one meal. Aim for three small meals with one or two healthy snacks a day. Don’t underestimate the power of hydration. Drinking throughout the day will help you stay alert and chipper. Manage your caffeine intake. Anything that provides a quick burst of energy can also take it away, leaving you wearier than before. Caffeine can also affect the quality of your sleep, leaving you feeling anxious. Try decaffeinated versions or switch to a new beverage. If you’ve lost interest in eating or you’re short of time, it is better to eat simple nutritious meals that only take a few minutes to prepare than a ready meal or nothing at all. A good meal for this is beans or eggs on wholemeal toast. The NHS recommends getting active to better your mental wellbeing."
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Food production is responsible for about a quarter of the world’s greenhouse gas emissions, but some foods are much larger contributors than others. “The most important considerations when shopping for food are avoiding airfreight, buying in season and making your diet as plant-based as possible”, writes Mike Berners-Lee in his book How Bad are Bananas?: The Carbon Footprint of Everything. Why do these factors have such a big impact, and how can you can reduce your carbon ‘food’print? https://ichef.bbci.co.uk/images/ic/480xn/p09s0nyj.jpg The carbon cost of airfreighting food Globally, transport emissions account for just six percent of food’s carbon footprint on average. But “when 1kg of produce is moved, a mile by air typically has around 100 times the carbon impact of a mile by sea”, according to Berners-Lee. Food labels don’t usually include information about transport. But if you’re buying highly perishable foods, such as asparagus, green beans, mangetout, shelled peas, baby corn or berries, out of season, it’s worth checking if they’re from far away. If so, “ask yourself whether they are robust and thick-skinned enough to go on a boat, or whether they will have had to be flown”, advises Berners-Lee. Alternatively they may have been hothoused locally, but this can also come with a high carbon footprint. Although airfreight is responsible for less than one percent of total UK food miles, it produces 11 percent of the carbon dioxide emissions from UK food transport, according to SOAS University of London. In fact, “avoiding foods that have been airfreighted [could] knock 20 percent off [the carbon footprint of] any diet”, writes Berners-Lee. Driving five miles in an SUV would emit about 6.3kg CO2 equivalent, roughly the same as 350g asparagus airfreighted to the UK from Peru. If the asparagus were grown locally in the UK in season, the CO2 equivalent would be about 378g*. Discover more about airfreighted food in our 90-second animation. The carbon cost of hothousing food Fruit and veg bought out of season may have been grown in a heated greenhouse (hothouse), imported from a country where it is in season, or refrigerated to prolong shelf-life. Highly perishable produce, including tomatoes and strawberries, are sometimes grown in hothouses. You can reduce your carbon footprint by only eating them in season or choosing preserved produce, for instance frozen on canned, instead. Some hothouses use renewable energy sources, reducing their carbon footprint. 250g organic vine cherry tomatoes grown in a fossil-fuel heated greenhouse in the UK in March has a slightly higher CO2 equivalent (7kg) than driving five miles in an SUV – you could eat 4.8kg of UK seasonally grown salad tomatoes for the same carbon cost*. Find out more about the carbon cost of hothousing food in our short animation. The carbon cost of beef The average farm animal converts 10 percent of the calories it eats into meat and dairy, according to Berners-Lee. If animals are fed crops that could be eaten directly by humans, this is much less efficient than eating the plants ourselves. But the carbon emissions of meat can vary depending on where and how it has been reared. Imported beef, especially from somewhere like Brazil, where cattle ranching is the main driver of deforestation both for keeping cattle and for producing soya to feed them, can have about three times the carbon footprint of British beef. Most beef sold in the UK is farmed here (this information is usually on the packaging), and the majority of the carbon footprint comes from the farming itself. Grass-feeding cattle is common in Britain, although it is often supplemented in the winter, and much British grazing land is unsuitable for growing crops. Berners-Lee estimates an 8oz raw steak from the UK generates 5.8kg CO2 equivalent, just a bit less than driving five miles in an SUV. But the same weight of raw steak from deforested land in Brazil can generate 17.8kg, the same as driving your SUV 14 miles, buying a new pair of leather shoes (15kg CO2 equivalent) or leaving a light on for a fortnight (11.5kg CO2 equivalent for a 100-watt incandescent bulb). The carbon cost of producing food It’s also worth considering how much production and refrigeration a product requires. For example, oranges keep well and can be shipped rather than flown, so their carbon footprint is usually fairly low. But a litre of fresh orange juice can have a CO2 equivalent (5.76kg) of just over 6kg oranges – many more than it takes to make the juice. The reasons for this include waste of the pulp, manufacturing requirements such as pasteurising the juice and making the carton, transporting it from farm to juicer to cartoner to distributor, and refrigeration. Unless stated otherwise, the CO2 equivalent data in this article is from How Bad Are Bananas?: The Carbon Footprint of Everything by Mike Berners-Lee, published by Profile Books. It is based on Small World’s Food carbon models. “Carbon footprinting is a long way from being an exact process,” said Berners-Lee. “All my numbers are best estimates and nothing more, even though I have reached them as carefully and rigorously as possible”, he states. Carbon footprints are measured in this article in CO2 equivalent, short for carbon dioxide equivalent. “This is simply a way of describing an object or action’s overall contribution to global warming, taking into account CO2 as well as other greenhouse gases such as methane and nitrous oxide”, writes Berners-Lee. Unless stated otherwise, the CO2 equivalent data in this article is from How Bad Are Bananas?: The Carbon Footprint of Everything by Mike Berners-Lee, published by Profile Books. It is based on Small World’s Food carbon models. “Carbon footprinting is a long way from being an exact process,” said Berners-Lee. “All my numbers are best estimates and nothing more, even though I have reached them as carefully and rigorously as possible”, he states. Carbon footprints are measured in this article in CO2 equivalent, short for carbon dioxide equivalent. “This is simply a way of describing an object or action’s overall contribution to global warming, taking into account CO2 as well as other greenhouse gases such as methane and nitrous oxide”, writes Berners-Lee. | {
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"content": "Food production is responsible for about a quarter of the world’s greenhouse gas emissions, but some foods are much larger contributors than others. “The most important considerations when shopping for food are avoiding airfreight, buying in season and making your diet as plant-based as possible”, writes Mike Berners-Lee in his book How Bad are Bananas?: The Carbon Footprint of Everything. Why do these factors have such a big impact, and how can you can reduce your carbon ‘food’print? https://ichef.bbci.co.uk/images/ic/480xn/p09s0nyj.jpg The carbon cost of airfreighting food Globally, transport emissions account for just six percent of food’s carbon footprint on average. But “when 1kg of produce is moved, a mile by air typically has around 100 times the carbon impact of a mile by sea”, according to Berners-Lee. Food labels don’t usually include information about transport. But if you’re buying highly perishable foods, such as asparagus, green beans, mangetout, shelled peas, baby corn or berries, out of season, it’s worth checking if they’re from far away. If so, “ask yourself whether they are robust and thick-skinned enough to go on a boat, or whether they will have had to be flown”, advises Berners-Lee. Alternatively they may have been hothoused locally, but this can also come with a high carbon footprint. Although airfreight is responsible for less than one percent of total UK food miles, it produces 11 percent of the carbon dioxide emissions from UK food transport, according to SOAS University of London. In fact, “avoiding foods that have been airfreighted [could] knock 20 percent off [the carbon footprint of] any diet”, writes Berners-Lee. Driving five miles in an SUV would emit about 6.3kg CO2 equivalent, roughly the same as 350g asparagus airfreighted to the UK from Peru. If the asparagus were grown locally in the UK in season, the CO2 equivalent would be about 378g*. Discover more about airfreighted food in our 90-second animation. The carbon cost of hothousing food Fruit and veg bought out of season may have been grown in a heated greenhouse (hothouse), imported from a country where it is in season, or refrigerated to prolong shelf-life. Highly perishable produce, including tomatoes and strawberries, are sometimes grown in hothouses. You can reduce your carbon footprint by only eating them in season or choosing preserved produce, for instance frozen on canned, instead. Some hothouses use renewable energy sources, reducing their carbon footprint. 250g organic vine cherry tomatoes grown in a fossil-fuel heated greenhouse in the UK in March has a slightly higher CO2 equivalent (7kg) than driving five miles in an SUV – you could eat 4.8kg of UK seasonally grown salad tomatoes for the same carbon cost*. Find out more about the carbon cost of hothousing food in our short animation. The carbon cost of beef The average farm animal converts 10 percent of the calories it eats into meat and dairy, according to Berners-Lee. If animals are fed crops that could be eaten directly by humans, this is much less efficient than eating the plants ourselves. But the carbon emissions of meat can vary depending on where and how it has been reared. Imported beef, especially from somewhere like Brazil, where cattle ranching is the main driver of deforestation both for keeping cattle and for producing soya to feed them, can have about three times the carbon footprint of British beef. Most beef sold in the UK is farmed here (this information is usually on the packaging), and the majority of the carbon footprint comes from the farming itself. Grass-feeding cattle is common in Britain, although it is often supplemented in the winter, and much British grazing land is unsuitable for growing crops. Berners-Lee estimates an 8oz raw steak from the UK generates 5.8kg CO2 equivalent, just a bit less than driving five miles in an SUV. But the same weight of raw steak from deforested land in Brazil can generate 17.8kg, the same as driving your SUV 14 miles, buying a new pair of leather shoes (15kg CO2 equivalent) or leaving a light on for a fortnight (11.5kg CO2 equivalent for a 100-watt incandescent bulb). The carbon cost of producing food It’s also worth considering how much production and refrigeration a product requires. For example, oranges keep well and can be shipped rather than flown, so their carbon footprint is usually fairly low. But a litre of fresh orange juice can have a CO2 equivalent (5.76kg) of just over 6kg oranges – many more than it takes to make the juice. The reasons for this include waste of the pulp, manufacturing requirements such as pasteurising the juice and making the carton, transporting it from farm to juicer to cartoner to distributor, and refrigeration. Unless stated otherwise, the CO2 equivalent data in this article is from How Bad Are Bananas?: The Carbon Footprint of Everything by Mike Berners-Lee, published by Profile Books. It is based on Small World’s Food carbon models. “Carbon footprinting is a long way from being an exact process,” said Berners-Lee. “All my numbers are best estimates and nothing more, even though I have reached them as carefully and rigorously as possible”, he states. Carbon footprints are measured in this article in CO2 equivalent, short for carbon dioxide equivalent. “This is simply a way of describing an object or action’s overall contribution to global warming, taking into account CO2 as well as other greenhouse gases such as methane and nitrous oxide”, writes Berners-Lee. Unless stated otherwise, the CO2 equivalent data in this article is from How Bad Are Bananas?: The Carbon Footprint of Everything by Mike Berners-Lee, published by Profile Books. It is based on Small World’s Food carbon models. “Carbon footprinting is a long way from being an exact process,” said Berners-Lee. “All my numbers are best estimates and nothing more, even though I have reached them as carefully and rigorously as possible”, he states. Carbon footprints are measured in this article in CO2 equivalent, short for carbon dioxide equivalent. “This is simply a way of describing an object or action’s overall contribution to global warming, taking into account CO2 as well as other greenhouse gases such as methane and nitrous oxide”, writes Berners-Lee."
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by Sue Quinn Many of us check labels to ensure the food we buy is healthy. But how many of us check what we eat is produced in a way that benefits the environment? Some farming methods actually help reduce carbon emissions, for instance by removing carbon from the atmosphere and improving the quality of the soil. Many smaller-scale farmers use these ‘regenerative farming’ practices, but big food companies are also getting on board. Nestlé has pledged to halve the carbon footprint of its fresh milk supply in the UK by 2025 by helping its dairy farmers adopt regenerative practices. Morrisons has pledged to be the first supermarket to be completely supplied with affordable meat, fruit and vegetables by ‘net zero’ carbon British farms by 2030. Waitrose and M&S have launched programmes to boost their regenerative farming credentials. So what is ‘regenerative farming’ and how can you tell if the food is produced in this way? The impact of food on the environment https://ichef.bbci.co.uk/images/ic/480xn/p09tyydl.jpg Regenerative farming typically involves zero or minimal use of chemical ‘inputs’ such as fertilisers, herbicides and pesticides. This year the final report of the Government’s National Food Strategy, led by Henry Dimbleby, has been published. It finds that our food supply causes significant environmental harm, including biodiversity loss, deforestation, drought, pollution, erosion, flooding, soil infertility and climate change. Agriculture alone produces 10 percent of the UK’s greenhouse gas emissions. “The manufacture, production and distribution of food has become an ecological disaster”, the report says. New subsidies proposed by the UK Government would encourage farmers to manage land sustainably and restore biodiversity. But the report finds financial incentives alone will not be enough for the UK Government to fulfil its commitment to achieve net-zero carbon emissions by 2050 and protect 30 percent of land for nature by 2030. “We will have to produce more food from the remaining [70 percent of] land, without resorting to the kind of intensive farming practices that have already done so much damage”, the report concludes. To achieve this “we will need to draw on diverse methods of agriculture, including regenerative farming practices that work with nature instead of against it”. How farming can benefit the environment The term ‘regenerative farming’ generally involves traditional agricultural methods, including zero or minimal use of chemical ‘inputs’ such as fertilisers, herbicides and pesticides – although it has no legal or precise definition. Also known as ‘regen ag’ and agroecology, it goes further than an organic approach because it aims to repair environmental damage. “It’s based on principles and practices that include increasing biodiversity, building better soils and improving water catchment”, says Ian Wilkinson, founder of FarmED, a not-for-profit food and education centre in the Cotswolds that showcases regenerative farming methods. “The techniques used on every farm and every field are going to be different, but it’s all about rebuilding, and reversing the accumulation of greenhouse gasses and climate change”, he continues. https://ichef.bbci.co.uk/images/ic/480xn/p09tz49p.jpg Of the estimated 107,000 farmers in the UK, only just over 4,300 belong to the Landworkers’ Alliance, the Nature Friendly Farming Network or the Pasture-fed Livestock Association, organisations that support regenerative farming. As a result, food grown regeneratively isn’t available everywhere, and is hard to identify because no certification system has been developed (although a number of organisations are working on one.) Where produce is being sold as ‘sustainable’ or ‘regenerative’, The Sustainable Food Trust recommends asking retailers, including supermarkets, a range of questions before you buy. “Ask them what this means and try to find out where that food has come from”, says The Trust’s Megan Perry. Asking questions about the farming methods used to produce food may not yield the precise answers you want (unless you talk to the farmers). But interest in, and knowledge about, regenerative farming is growing, and shops may be able to investigate and come back to you. How has produce been grown? https://ichef.bbci.co.uk/images/ic/480xn/p09tz0gg.jpg Soil produces 95 percent of our food; its nutrients feed us and it can store carbon and prevent flooding when well looked after. Perry suggests asking “How does the farmer care for the soil and support wildlife?”, and if you feel you can be more specific, “do they use rotations of different crops and livestock rather than monocultures?” Why? Farmers using a regenerative approach typically avoid or minimise tilling to protect the structure of the soil and its microorganisms. These microorganisms are vital for soil fertility and to protect crops from pests and disease. Good soil structure also helps prevent erosion, flooding and pollution. Regenerative farmers also typically plant herbal leys, a groundcover of legumes, herbs, wildflowers and grasses. These add nitrogen to the soil (which is vital for plants to grow), encourage wildlife and pollinators, help prevent erosion and flooding, and control weeds. Plants also capture carbon from the atmosphere and transfer it to the soil. Have pesticides and artificial fertilisers been used? Perry also suggests asking “Have pesticides or artificial fertilisers been used on fruit or vegetables?”. Regenerative farmers may maximise crop diversity and rotate crops, to reduce the need for chemical inputs and support wildlife. Monocultures (a practice common since the 1960s, where one crop is grown repeatedly on a field) deplete soil’s nutrients and cause a range of environmental problems. Regenerative farmers may also graze livestock in crop rotation systems for natural fertiliser (artificial fertilisers are responsible for about one percent of all global carbon dioxide emissions) and to encourage plant growth, which pumps more carbon into the soil. Animals may be deployed instead of pesticides to clear fields, and in ‘rewilding’ projects where trees and scrub are allowed to spread over pasture and fields. Rob Walrond’s family has run Glebe Farm in Somerset for more than 200 years. He suggests finding a fresh produce market or veg box delivery scheme. “If you can’t buy direct from a local producer, and obviously many people can’t, you need to do some research”, he says. “Try to make your supply chain as short as possible. How has the product been transported? It’s worth asking “Where has the product come from and can you trace its journey?” How it is transported is important, and food air miles can have 100 times the carbon footprint of miles of transportation by sea. If fruit and vegetables aren’t in season when you buy them, try to find out if they have they been flown in or grown in a hothouse heated by fossil fuels. Buying meat and animal products https://ichef.bbci.co.uk/images/ic/480xn/p09tz2xv.jpg Native breeds are best suited to the local landscape and climate, which can mean less intervention is needed. When buying meat, it’s worth asking “what have the animals been fed?”. There are environmental benefits to being pasture-fed, and feeding animals imported grain may be bad for the environment. Also consider asking if it is a native breed to the UK. Native breeds are more likely to be suited to the local landscape and climate and so may flourish on unimproved ground and display greater resilience to endemic pests and diseases, requiring fewer chemical inputs. When buying lamb, consider whether you can buy meat from older sheep such as hogget or mutton instead of lamb. One advantage of this is that they will have already been sheared for wool, providing two products. For meat and dairy, Perry suggests seeking out products that carry The Pasture-Fed Livestock Association’s Pasture for Life label. These are guaranteed to be from animals that have only eaten grass (no grains), and are widely available from butchers’ shops, farmers’ markets or directly from producers through farm shops, online and mail order. Glen Burrows, from online retailer The Ethical Butcher, visits livestock farmers individually to assess how they’re repairing the environment before he agrees to sell their products. “When we visit the farms we can see and film these methods being used”, he says. “We give full traceability and provenance to everything we sell.” The business sources poultry reared in a rotational ‘grazing’ system, where the birds consume at least 25 percent of their food from the land. In most cases, no soy-based feed (which has been linked to rainforest destruction) is included in their diet. Burrows recently approved his first supplier through regenagri, a system that measures and monitors regenerative farming practices. “The regenagri standard criteria looks holistically at the entire farming operation, considering the different management strategies and practises used, and assesses the farms regenerative impact”, he says. “Over time we will continue to certify more of our producers in this way.” Buying flour and grains Opting for flours made from ancient and heritage grains – including emmer, einkorn, rivet, Khorasan and spelt – instead of high-yielding modern strains, can also benefit the environment. Due to their deep root systems, they can draw moisture and nutrients from far below the soil’s surface, and are more resistant to disease, drought and severe weather. Farmers who use regenerative farming techniques often grow these grains because they don’t require chemical inputs, unlike modern varieties that often depend on fertilisers, herbicides and pesticides to deliver high yields. A farmer’s perspective Rob Walrond and his wife Lizzie farm 90 acres of cattle, sheep, pigs and arable land in Somerset, and produce eggs and more than 70 varieties of vegetables. The produce is sold in their farm shop and café, and to local restaurants and shops. Rob farms organically and embraces other regenerative farming methods. For example, he keeps soil covered with crops as much as possible to protect it from damage and erosion. And he chooses animal breeds and vegetable varieties that originated in Somerset, so they’re suited to the local landscape and climate. “One of the ways we can make the biggest difference to our health and the environment is to value food more highly… and learn about it”, he says. “For example, eating food that’s seasonal and picked at the right time is healthier, more delicious and better for the planet. And it’s an incredibly joyful thing to enjoy produce when it comes into season, when it’s at its best, instead of eating it all year around.” A growing movement Groundswell, an annual regenerative agriculture event held at Lannock Manor Farm in Hertfordshire, was attended by a just few hundred people when it started in 2015. This year, 3,500 people took part including the Secretary of State for Environment, Food and Rural Affairs George Eustice. | {
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"content": "by Sue Quinn Many of us check labels to ensure the food we buy is healthy. But how many of us check what we eat is produced in a way that benefits the environment? Some farming methods actually help reduce carbon emissions, for instance by removing carbon from the atmosphere and improving the quality of the soil. Many smaller-scale farmers use these ‘regenerative farming’ practices, but big food companies are also getting on board. Nestlé has pledged to halve the carbon footprint of its fresh milk supply in the UK by 2025 by helping its dairy farmers adopt regenerative practices. Morrisons has pledged to be the first supermarket to be completely supplied with affordable meat, fruit and vegetables by ‘net zero’ carbon British farms by 2030. Waitrose and M&S have launched programmes to boost their regenerative farming credentials. So what is ‘regenerative farming’ and how can you tell if the food is produced in this way? The impact of food on the environment https://ichef.bbci.co.uk/images/ic/480xn/p09tyydl.jpg Regenerative farming typically involves zero or minimal use of chemical ‘inputs’ such as fertilisers, herbicides and pesticides. This year the final report of the Government’s National Food Strategy, led by Henry Dimbleby, has been published. It finds that our food supply causes significant environmental harm, including biodiversity loss, deforestation, drought, pollution, erosion, flooding, soil infertility and climate change. Agriculture alone produces 10 percent of the UK’s greenhouse gas emissions. “The manufacture, production and distribution of food has become an ecological disaster”, the report says. New subsidies proposed by the UK Government would encourage farmers to manage land sustainably and restore biodiversity. But the report finds financial incentives alone will not be enough for the UK Government to fulfil its commitment to achieve net-zero carbon emissions by 2050 and protect 30 percent of land for nature by 2030. “We will have to produce more food from the remaining [70 percent of] land, without resorting to the kind of intensive farming practices that have already done so much damage”, the report concludes. To achieve this “we will need to draw on diverse methods of agriculture, including regenerative farming practices that work with nature instead of against it”. How farming can benefit the environment The term ‘regenerative farming’ generally involves traditional agricultural methods, including zero or minimal use of chemical ‘inputs’ such as fertilisers, herbicides and pesticides – although it has no legal or precise definition. Also known as ‘regen ag’ and agroecology, it goes further than an organic approach because it aims to repair environmental damage. “It’s based on principles and practices that include increasing biodiversity, building better soils and improving water catchment”, says Ian Wilkinson, founder of FarmED, a not-for-profit food and education centre in the Cotswolds that showcases regenerative farming methods. “The techniques used on every farm and every field are going to be different, but it’s all about rebuilding, and reversing the accumulation of greenhouse gasses and climate change”, he continues. https://ichef.bbci.co.uk/images/ic/480xn/p09tz49p.jpg Of the estimated 107,000 farmers in the UK, only just over 4,300 belong to the Landworkers’ Alliance, the Nature Friendly Farming Network or the Pasture-fed Livestock Association, organisations that support regenerative farming. As a result, food grown regeneratively isn’t available everywhere, and is hard to identify because no certification system has been developed (although a number of organisations are working on one.) Where produce is being sold as ‘sustainable’ or ‘regenerative’, The Sustainable Food Trust recommends asking retailers, including supermarkets, a range of questions before you buy. “Ask them what this means and try to find out where that food has come from”, says The Trust’s Megan Perry. Asking questions about the farming methods used to produce food may not yield the precise answers you want (unless you talk to the farmers). But interest in, and knowledge about, regenerative farming is growing, and shops may be able to investigate and come back to you. How has produce been grown? https://ichef.bbci.co.uk/images/ic/480xn/p09tz0gg.jpg Soil produces 95 percent of our food; its nutrients feed us and it can store carbon and prevent flooding when well looked after. Perry suggests asking “How does the farmer care for the soil and support wildlife?”, and if you feel you can be more specific, “do they use rotations of different crops and livestock rather than monocultures?” Why? Farmers using a regenerative approach typically avoid or minimise tilling to protect the structure of the soil and its microorganisms. These microorganisms are vital for soil fertility and to protect crops from pests and disease. Good soil structure also helps prevent erosion, flooding and pollution. Regenerative farmers also typically plant herbal leys, a groundcover of legumes, herbs, wildflowers and grasses. These add nitrogen to the soil (which is vital for plants to grow), encourage wildlife and pollinators, help prevent erosion and flooding, and control weeds. Plants also capture carbon from the atmosphere and transfer it to the soil. Have pesticides and artificial fertilisers been used? Perry also suggests asking “Have pesticides or artificial fertilisers been used on fruit or vegetables?”. Regenerative farmers may maximise crop diversity and rotate crops, to reduce the need for chemical inputs and support wildlife. Monocultures (a practice common since the 1960s, where one crop is grown repeatedly on a field) deplete soil’s nutrients and cause a range of environmental problems. Regenerative farmers may also graze livestock in crop rotation systems for natural fertiliser (artificial fertilisers are responsible for about one percent of all global carbon dioxide emissions) and to encourage plant growth, which pumps more carbon into the soil. Animals may be deployed instead of pesticides to clear fields, and in ‘rewilding’ projects where trees and scrub are allowed to spread over pasture and fields. Rob Walrond’s family has run Glebe Farm in Somerset for more than 200 years. He suggests finding a fresh produce market or veg box delivery scheme. “If you can’t buy direct from a local producer, and obviously many people can’t, you need to do some research”, he says. “Try to make your supply chain as short as possible. How has the product been transported? It’s worth asking “Where has the product come from and can you trace its journey?” How it is transported is important, and food air miles can have 100 times the carbon footprint of miles of transportation by sea. If fruit and vegetables aren’t in season when you buy them, try to find out if they have they been flown in or grown in a hothouse heated by fossil fuels. Buying meat and animal products https://ichef.bbci.co.uk/images/ic/480xn/p09tz2xv.jpg Native breeds are best suited to the local landscape and climate, which can mean less intervention is needed. When buying meat, it’s worth asking “what have the animals been fed?”. There are environmental benefits to being pasture-fed, and feeding animals imported grain may be bad for the environment. Also consider asking if it is a native breed to the UK. Native breeds are more likely to be suited to the local landscape and climate and so may flourish on unimproved ground and display greater resilience to endemic pests and diseases, requiring fewer chemical inputs. When buying lamb, consider whether you can buy meat from older sheep such as hogget or mutton instead of lamb. One advantage of this is that they will have already been sheared for wool, providing two products. For meat and dairy, Perry suggests seeking out products that carry The Pasture-Fed Livestock Association’s Pasture for Life label. These are guaranteed to be from animals that have only eaten grass (no grains), and are widely available from butchers’ shops, farmers’ markets or directly from producers through farm shops, online and mail order. Glen Burrows, from online retailer The Ethical Butcher, visits livestock farmers individually to assess how they’re repairing the environment before he agrees to sell their products. “When we visit the farms we can see and film these methods being used”, he says. “We give full traceability and provenance to everything we sell.” The business sources poultry reared in a rotational ‘grazing’ system, where the birds consume at least 25 percent of their food from the land. In most cases, no soy-based feed (which has been linked to rainforest destruction) is included in their diet. Burrows recently approved his first supplier through regenagri, a system that measures and monitors regenerative farming practices. “The regenagri standard criteria looks holistically at the entire farming operation, considering the different management strategies and practises used, and assesses the farms regenerative impact”, he says. “Over time we will continue to certify more of our producers in this way.” Buying flour and grains Opting for flours made from ancient and heritage grains – including emmer, einkorn, rivet, Khorasan and spelt – instead of high-yielding modern strains, can also benefit the environment. Due to their deep root systems, they can draw moisture and nutrients from far below the soil’s surface, and are more resistant to disease, drought and severe weather. Farmers who use regenerative farming techniques often grow these grains because they don’t require chemical inputs, unlike modern varieties that often depend on fertilisers, herbicides and pesticides to deliver high yields. A farmer’s perspective Rob Walrond and his wife Lizzie farm 90 acres of cattle, sheep, pigs and arable land in Somerset, and produce eggs and more than 70 varieties of vegetables. The produce is sold in their farm shop and café, and to local restaurants and shops. Rob farms organically and embraces other regenerative farming methods. For example, he keeps soil covered with crops as much as possible to protect it from damage and erosion. And he chooses animal breeds and vegetable varieties that originated in Somerset, so they’re suited to the local landscape and climate. “One of the ways we can make the biggest difference to our health and the environment is to value food more highly… and learn about it”, he says. “For example, eating food that’s seasonal and picked at the right time is healthier, more delicious and better for the planet. And it’s an incredibly joyful thing to enjoy produce when it comes into season, when it’s at its best, instead of eating it all year around.” A growing movement Groundswell, an annual regenerative agriculture event held at Lannock Manor Farm in Hertfordshire, was attended by a just few hundred people when it started in 2015. This year, 3,500 people took part including the Secretary of State for Environment, Food and Rural Affairs George Eustice."
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To achieve the UK’s goal of being carbon neutral by 2050, we have to dramatically reduce our carbon footprint, including that of food and drink. Yet with factors from fertilisers to methane burped up by animals, food transportation to packaging, coming with a carbon price tag, it’s difficult to calculate the impact of our diet. https://ichef.bbci.co.uk/images/ic/480xn/p091qn2l.jpg Professor Mike Berners-Lee, whose book How Bad are Bananas? sets out the UK greenhouse gas footprint of many of our favourite foods. We Brits individually create on average 3 tonnes of carbon per year, or 8.2kg per day, from the food and drink we consume. So how do we reduce this? There are useful guidelines to follow when we shop, but to get a more accurate picture we need data. Thankfully, one scientist has taken on the challenge of calculating the maths. Professor Mike Berners-Lee from the University of Lancaster has created UK ‘carbon equivalent’ (C02e) data, outlining the total greenhouse gas cost, including methane, nitrous oxide and other gases, of everyday foods in the UK. On BBC Two’s Horizon: Feast to Save the Planet, he reveals some surprising environmental facts about our favourite ingredients and has some advice about how to cut your carbon footprint. Mike Berners-Lee’s UK carbon data charts The charts add up the total cost of greenhouse gases. Berners-Lee has considered farming practices, the agricultural machinery required to harvest crops, methane burps, transport needed to get food and drink to the shops plus any other fuel requirements, processing and packaging. He intends the figures to be a rough guide, as all food supply chains are different and the knowledge is “far from certain”. Guidelines to cut the carbon footprint of your food shop 1. Know when food is in season Many vegetables and fruits have a low carbon footprint, but check where they are grown and packaged before buying. Seasonal produce tends to create less greenhouse gas because it’s grown without artificial heat, and if it’s homegrown it doesn’t have to be shipped or – worse – flown in. Root veg grown in the UK are mostly in season for many months and store well. Locally grown potatoes create 106g C02e per 200g when boiled gently with the lid on. Towards the other end of the scale, hothouse-grown tomatoes are very high in carbon, with as much as 2.28kg C02e per 100g for organic vine cherry tomatoes grown in this way in the UK, compared with 130g C02e for large salad tomatoes grown locally in season without the need for hothousing. Highly perishable veg and fruit, such as asparagus and berries, may be flown in when out of season, but you can buy UK produce when it’s in season and freeze it. Compare strawberries bought in season locally at 490g C02e per 250g punnet with those grown locally in a hothouse out of season, or flown in from South Africa, at a whopping 3.65kg C02e for the same weight. Farming methods are important too. Synthetic fertilisers sprayed on fields contain chemicals such as ammonium and nitrogen, which help the crops grow but contribute significantly to global CO2 emissions. Without more information on labels about how food is produced, it is difficult for consumers to identify low-carbon options. https://ichef.bbci.co.uk/images/ic/480xn/p091rjyt.jpg Carrots grown in season in the UK typically create about a third of the greenhouse gases of those shipped from Europe. 2. Cut back on meat and dairy and choose it carefully A major 2019 report on land use and climate change says the West’s high consumption of meat and dairy produce is contributing to global warming. A document prepared by scientists for the UN’s Intergovernmental Panel on Climate Change (IPCC) says that if land is used differently, it can reduce the amount of carbon produced by our food. The average farm animal converts 10 percent of the calories it eats into meat and dairy, according to Berners-Lee. If animals are fed crops that could be eaten directly by humans, this is much less efficient than eating the plants ourselves. But imported beef, especially from somewhere like Brazil, where cattle ranching is the main driver of deforestation both for keeping cattle and for producing soya to feed them, can have about three times the carbon footprint of British beef. Most beef sold in the UK is farmed here (this information is usually on the packaging), and grass-feeding cattle is common in Britain, although it is often supplemented in the winter. Much British grazing land is not suitable for growing crops. “You’re either going to let that ground go fallow and do nothing with it or you’re going to use it to produce a food that is highly nutritious, healthy and tastes delicious”, says food writer Matthew Fort. Patrick Holden, Founding Director of the Sustainable Food Trust, calls for “increased consumption of grass-fed or mainly grass-fed beef and lamb. Unless we purchase these products, it will be impossible for our farmers to introduce fertility-building grasslands into their crop rotations, which will be essential to rebuild soil carbon stocks.” Bacon, pork and chicken have a lower carbon footprint than beef, according to Berners-Lee. Weight-for-weight, “the carbon footprint of cheese isn’t that much lower than of beef and lamb”, mathematician Dr Hannah Fry says. But we commonly eat much less cheese in a portion than we do meat. Not all cheeses have the same carbon footprint: “softer cheese tends to use less milk”, Dr Hannah continues. Using cheese sparingly, for instance by grating Parmesan on a microplane, will help limit its impact on your carbon footprint. 3. Eat everything you buy Each year as a nation we throw away 4.5 million tonnes of food from our own homes, a whopping 70 percent of the total food that is wasted in the UK, according to charity Wrap. This has both the carbon footprint of producing the food and disposing of it. Check your fridge and cupboards before writing a shopping list, and only buy what you need. If you can’t eat it, give it to someone else. It’s also a good idea to eat smaller portions of high-carbon ingredients, bulking out meat, fish and dairy on your plate with vegetables and pulses. https://ichef.bbci.co.uk/images/ic/480xn/p091rkcx.jpg Throwing away food has a double carbon cost: the production of the food and the carbon created in managing the waste. 4. Buy less packaging Producing plastic emits greenhouse gases, forming it into packaging produces more, and disposing of it produces more still. “On the current course, emissions from plastics will reach 17 percent of the global carbon budget by 2050”, according to a 2019 study into plastic’s carbon footprint by University of California – Santa Barbara. Other packaging also produces carbon. If possible, buy foods loose and use your own bags. 5. Use low-carbon cooking methods Saucepans are less efficient than kettles, according to Berners-Lee, and we should only boil water in a saucepan if we are putting food into the pan when the water is cold so it cooks in the warming water. If you don’t put a lid on your saucepan, he says you’ll waste 20 percent of the energy. A couple of other tricks to minimise waste are to avoid boiling more water than you need and, when boiling veg, boil gently and cut it into small pieces. Make the most of energy-efficient cookers, such as a microwave or pressure cooker, and once you’ve heated up the oven fill it up to make full use of the energy. https://ichef.bbci.co.uk/images/ic/480xn/p091qp0v.jpg Mathematician Dr Hannah Fry, Gregg Wallace and the cast from Horizon: Feast to Save the Planet. What to look out for The more we know about how our food got to us, the more informed our decisions will be. Is it a low-carbon product? Does the producer practice low-carbon methods? If it is imported, where from and how in tune is that country with low-carbon farming? Was it flown in? Is it in season in its country of origin? Is it hot housed or grow in natural sunlight? All these will have an impact on its carbon footprint. Carbon isn’t the only way food affects the environment, though. Other factors to consider include the impact of loss of habitat, including conversion of rainforest to farmland, on biodiversity. There is also the problem of monocropping: 75 percent of the world’s food comes from just 12 crops and 5 animal species, affecting the soil’s ability to soak up carbon from the atmosphere and the insects that thrive. Online shopping can connect you with fresh food producers who are happy to tell you where their food comes from and how it’s grown. Box schemes will challenge you to diversify your diet with seasonal vegetables, and many shorten the supply chain significantly, connecting you directly with British farmers. All the C02e data in this article is from How Bad Are Bananas?: The Carbon Footprint of Everything by Mike Berners-Lee, published by Profile Books. It is based on Small World's Food carbon models. Horizon: Feast to Save the Planet is on BBC iPlayer. | {
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"content": "To achieve the UK’s goal of being carbon neutral by 2050, we have to dramatically reduce our carbon footprint, including that of food and drink. Yet with factors from fertilisers to methane burped up by animals, food transportation to packaging, coming with a carbon price tag, it’s difficult to calculate the impact of our diet. https://ichef.bbci.co.uk/images/ic/480xn/p091qn2l.jpg Professor Mike Berners-Lee, whose book How Bad are Bananas? sets out the UK greenhouse gas footprint of many of our favourite foods. We Brits individually create on average 3 tonnes of carbon per year, or 8.2kg per day, from the food and drink we consume. So how do we reduce this? There are useful guidelines to follow when we shop, but to get a more accurate picture we need data. Thankfully, one scientist has taken on the challenge of calculating the maths. Professor Mike Berners-Lee from the University of Lancaster has created UK ‘carbon equivalent’ (C02e) data, outlining the total greenhouse gas cost, including methane, nitrous oxide and other gases, of everyday foods in the UK. On BBC Two’s Horizon: Feast to Save the Planet, he reveals some surprising environmental facts about our favourite ingredients and has some advice about how to cut your carbon footprint. Mike Berners-Lee’s UK carbon data charts The charts add up the total cost of greenhouse gases. Berners-Lee has considered farming practices, the agricultural machinery required to harvest crops, methane burps, transport needed to get food and drink to the shops plus any other fuel requirements, processing and packaging. He intends the figures to be a rough guide, as all food supply chains are different and the knowledge is “far from certain”. Guidelines to cut the carbon footprint of your food shop 1. Know when food is in season Many vegetables and fruits have a low carbon footprint, but check where they are grown and packaged before buying. Seasonal produce tends to create less greenhouse gas because it’s grown without artificial heat, and if it’s homegrown it doesn’t have to be shipped or – worse – flown in. Root veg grown in the UK are mostly in season for many months and store well. Locally grown potatoes create 106g C02e per 200g when boiled gently with the lid on. Towards the other end of the scale, hothouse-grown tomatoes are very high in carbon, with as much as 2.28kg C02e per 100g for organic vine cherry tomatoes grown in this way in the UK, compared with 130g C02e for large salad tomatoes grown locally in season without the need for hothousing. Highly perishable veg and fruit, such as asparagus and berries, may be flown in when out of season, but you can buy UK produce when it’s in season and freeze it. Compare strawberries bought in season locally at 490g C02e per 250g punnet with those grown locally in a hothouse out of season, or flown in from South Africa, at a whopping 3.65kg C02e for the same weight. Farming methods are important too. Synthetic fertilisers sprayed on fields contain chemicals such as ammonium and nitrogen, which help the crops grow but contribute significantly to global CO2 emissions. Without more information on labels about how food is produced, it is difficult for consumers to identify low-carbon options. https://ichef.bbci.co.uk/images/ic/480xn/p091rjyt.jpg Carrots grown in season in the UK typically create about a third of the greenhouse gases of those shipped from Europe. 2. Cut back on meat and dairy and choose it carefully A major 2019 report on land use and climate change says the West’s high consumption of meat and dairy produce is contributing to global warming. A document prepared by scientists for the UN’s Intergovernmental Panel on Climate Change (IPCC) says that if land is used differently, it can reduce the amount of carbon produced by our food. The average farm animal converts 10 percent of the calories it eats into meat and dairy, according to Berners-Lee. If animals are fed crops that could be eaten directly by humans, this is much less efficient than eating the plants ourselves. But imported beef, especially from somewhere like Brazil, where cattle ranching is the main driver of deforestation both for keeping cattle and for producing soya to feed them, can have about three times the carbon footprint of British beef. Most beef sold in the UK is farmed here (this information is usually on the packaging), and grass-feeding cattle is common in Britain, although it is often supplemented in the winter. Much British grazing land is not suitable for growing crops. “You’re either going to let that ground go fallow and do nothing with it or you’re going to use it to produce a food that is highly nutritious, healthy and tastes delicious”, says food writer Matthew Fort. Patrick Holden, Founding Director of the Sustainable Food Trust, calls for “increased consumption of grass-fed or mainly grass-fed beef and lamb. Unless we purchase these products, it will be impossible for our farmers to introduce fertility-building grasslands into their crop rotations, which will be essential to rebuild soil carbon stocks.” Bacon, pork and chicken have a lower carbon footprint than beef, according to Berners-Lee. Weight-for-weight, “the carbon footprint of cheese isn’t that much lower than of beef and lamb”, mathematician Dr Hannah Fry says. But we commonly eat much less cheese in a portion than we do meat. Not all cheeses have the same carbon footprint: “softer cheese tends to use less milk”, Dr Hannah continues. Using cheese sparingly, for instance by grating Parmesan on a microplane, will help limit its impact on your carbon footprint. 3. Eat everything you buy Each year as a nation we throw away 4.5 million tonnes of food from our own homes, a whopping 70 percent of the total food that is wasted in the UK, according to charity Wrap. This has both the carbon footprint of producing the food and disposing of it. Check your fridge and cupboards before writing a shopping list, and only buy what you need. If you can’t eat it, give it to someone else. It’s also a good idea to eat smaller portions of high-carbon ingredients, bulking out meat, fish and dairy on your plate with vegetables and pulses. https://ichef.bbci.co.uk/images/ic/480xn/p091rkcx.jpg Throwing away food has a double carbon cost: the production of the food and the carbon created in managing the waste. 4. Buy less packaging Producing plastic emits greenhouse gases, forming it into packaging produces more, and disposing of it produces more still. “On the current course, emissions from plastics will reach 17 percent of the global carbon budget by 2050”, according to a 2019 study into plastic’s carbon footprint by University of California – Santa Barbara. Other packaging also produces carbon. If possible, buy foods loose and use your own bags. 5. Use low-carbon cooking methods Saucepans are less efficient than kettles, according to Berners-Lee, and we should only boil water in a saucepan if we are putting food into the pan when the water is cold so it cooks in the warming water. If you don’t put a lid on your saucepan, he says you’ll waste 20 percent of the energy. A couple of other tricks to minimise waste are to avoid boiling more water than you need and, when boiling veg, boil gently and cut it into small pieces. Make the most of energy-efficient cookers, such as a microwave or pressure cooker, and once you’ve heated up the oven fill it up to make full use of the energy. https://ichef.bbci.co.uk/images/ic/480xn/p091qp0v.jpg Mathematician Dr Hannah Fry, Gregg Wallace and the cast from Horizon: Feast to Save the Planet. What to look out for The more we know about how our food got to us, the more informed our decisions will be. Is it a low-carbon product? Does the producer practice low-carbon methods? If it is imported, where from and how in tune is that country with low-carbon farming? Was it flown in? Is it in season in its country of origin? Is it hot housed or grow in natural sunlight? All these will have an impact on its carbon footprint. Carbon isn’t the only way food affects the environment, though. Other factors to consider include the impact of loss of habitat, including conversion of rainforest to farmland, on biodiversity. There is also the problem of monocropping: 75 percent of the world’s food comes from just 12 crops and 5 animal species, affecting the soil’s ability to soak up carbon from the atmosphere and the insects that thrive. Online shopping can connect you with fresh food producers who are happy to tell you where their food comes from and how it’s grown. Box schemes will challenge you to diversify your diet with seasonal vegetables, and many shorten the supply chain significantly, connecting you directly with British farmers. All the C02e data in this article is from How Bad Are Bananas?: The Carbon Footprint of Everything by Mike Berners-Lee, published by Profile Books. It is based on Small World's Food carbon models. Horizon: Feast to Save the Planet is on BBC iPlayer."
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by Hattie Ellis Headlines warn the state of our soil is now a serious threat to the environment and crops. But they also say good-quality soil can help save the planet. “No country can withstand the loss of its soil and fertility”, said Michael Gove in 2017, raising fears there are just decades of UK farming left. What are the powers and dangers of this dark material, and how worried should we be? Why is soil crucial to us? https://ichef.bbci.co.uk/images/ic/480xn/p094qzxk.jpg Soil plays a major part of supporting life on earth Soil is everywhere, in our parks, gardens, farmland, beneath our feet and under our pavements. But this extraordinary and valuable substance is often overlooked and dismissed as ‘dirt’. We fundamentally rely on soil. It produces 95 percent of our food, be it the crops we eat, or grasses and other plants to feed animals for meat. And this is just one aspect of the goodness of the ground. “Soil is one of the most underrated and little understood wonders on our fragile planet”, says Professor Bridget Emmett of the UK Centre for Ecology and Hydrology, in The Miracle of Soil, a short animation to explain the power of soil and the need to care for its health. To grow, plants need not only minerals from soil, but also carbon dioxide from air in order to make food by photosynthesis – and some of this carbon goes into the ground. Soil stores an extraordinary amount of carbon – three times the amount in the atmosphere and twice the amount in trees and forests. While soil can store or ‘sequester’ carbon, it can also lose it when degraded. The loss of the carbon in poor soils contributes to the rise of carbon dioxide in the atmosphere, one of the gases that causes climate change. In just one gram of soil, it’s estimated there could be 50 thousand species of micro-organisms, and in a single teaspoon there are more individual micro-organisms than the world’s entire human population. This biologically and chemically-rich substance has produced some of the antibiotic compounds that fight disease. “We literally make medicine from our soil”, says Professor Emmett. Crucially, this rich ‘soil-web’ of underground life creates an open structure. This allows rainwater to seep into the ground, storing moisture for plants to make crops grow well, even in times of drought. It also prevents flooding, an important function as global warming makes extreme and uncertain rainfall more prevalent in the UK and around the world. Food and farming are part of soil health The issues of soil relate directly to our food because around 70 percent of the UK’s soils are managed by farming. Soil experts strongly criticise the idea we have a finite number of harvests left, but say there is still an urgent need to look after the ground better. Modern agriculture has a number of practices that can damage soil health and lock farmers into a cycle of adding more to get less. Ploughing up the ground and other uses of heavy machinery when soil is wet damage its rich biology and vital structure. Monocropping (growing a single crop year after year) arable crops such as wheat and barley extracts nutrition from the soil and encourages weeds and pests. All this creates the need for chemical inputs of artificial fertilisers, with a heavy carbon footprint (about one percent of all global carbon dioxide emissions), and pesticides and herbicides to help plants grow, further destroying the complex nature of our land. Sugar beet, for example, is estimated to cause 10 percent of UK annual topsoil loss, according to a report by the food and environment campaigning group Feedback. Poor soil affects us all https://ichef.bbci.co.uk/images/ic/480xn/p094r05s.jpg Good soil can store water for plants, but bad soil is linked to floods and pollution Despite its importance, a third of the world’s soils are degraded, says the United Nation’s Food and Agricultural Organisation. This is leading to a number of problems and costs money – an estimated £1.2bn a year in England and Wales. Degraded soil is more easily washed away by rain, losing high-quality topsoil important for crop growth. Globally we’re losing soil 10 to 40 times faster than it can be replenished. The UK has relatively deep soils and a mild climate compared to other countries, but in some erosion hotspots we’re still losing up to 2cm of soil a year. One way soil can become degraded is by being compacted by farm machinery. Heavy rainfall can shoot off the surface of such soil, taking slurry and chemicals into the water system and affecting the ecology of our rivers and coastal waters, says Professor Emmett, putting up costs of our water bills to sort out the problem. Soil affects the nutritional quality of food, although how this relates to farming is as yet little understood. The Bionutrient Food Association in the US has developed a hand-held monitor that can measure micronutrients in fruit and vegetables. Initial findings show that, for example, in a survey of 650 carrots, some had up to 200 times more polyphenols and up to 90 times antioxidants (both protective substances found in plants) than the least nutritious samples. Its conclusion: “A carrot is not a carrot is not a carrot”. This international project is now getting more eaters and growers to use the monitor to connect nutrition to soils and growing practices. How do farmers build good soil? https://ichef.bbci.co.uk/images/ic/480xn/p094tkg3.jpg Nature-friendly farming creates diversity above and below the ground Hertfordshire farmer John Cherry has spent the past 12 years converting his arable and livestock farm to methods that put good soil at the centre of his business. He sows seeds without ploughing up the land and grows a rotation of crops to keep the ground covered year-round. This keeps roots and organic matter in the ground to feed it, maintain its soil-web and stop erosion. Because he no longer needs to rely on chemical inputs, the farm has a richer diversity of birds and insects and stronger plants from stronger soils, both of which take care of pests and plant diseases. Five years ago, Cherry founded Groundswell, a popular annual show to promote what is termed ‘regenerative farming’. He defines this as “making your soil better at the same time as growing decent food at a decent price”. His output may be slightly lower, but his costs are lower too and his diverse farm is less vulnerable to problems such as flooding and drought, making his business more resilient. Harnessing and nurturing the complexity of soil makes sense to him. “Nature has several hundred million years head-start on us and has got good at producing food and not buying in nutrients”, he says. Such soil management practices are becoming more mainstream, as can be seen through the Nature Farming Network, and the growth of organic farming, certified in the UK by the appositely-named Soil Association. Livestock are part of the soil equation. Their manure, with careful management, helps to build fertility. More farmers are going back to the traditions of mixed farming and crop rotations rather than having to buy in fertiliser. Pasture-fed animals don’t rely on feeds made of intensively-farmed cereal crops such as soya. How does soil fit into our fight against climate change? https://ichef.bbci.co.uk/images/ic/480xn/p094r198.jpg Degraded soil doesn’t cope with the heavy and uncertain rainfall of climate change. Reversing soil degradation and restoring fertility by 2030 is an aim of the government’s 25-year Environmental Plan Something of a ‘Cinderella Superpower’, soil’s status is also changing as the UK finds ways to meet pressing targets for fighting climate change. The NFU has committed to a Net Zero policy to combat climate change, which includes soil. “It’s going to be really important”, says NFU environment forum chair Phil Jarvis. To better harness the benefits of soil and to prevent the situation getting worse, soil experts think regular testing is vital. There are 747 different types of soil in the UK and conditions vary from field to field. Through tests, farmers can know the health of their soil and what’s needed. More precise farming means less environmental damage and potentially lower financial costs. There’s also a need to monitor the situation as a whole. The Sustainable Soils Alliance (SSA), set up to raise the awareness of the importance of soils and lobby for their protection, revealed that at the time of writing (March 2020) soil had been receiving 0.4 percent of what the government spent annually to monitor water, air and soil in England (Scotland and Wales have their own monitoring systems). Air and water both have a legal framework in place, leading to more active scrutiny. “Soil is crucial to the health of everything else”, says Ellen Fay, SSA co-founder. “We can’t deliver on any of our environmental targets if we don’t deliver for soil, and we’re still a long way from doing that.” How you can get involved https://ichef.bbci.co.uk/images/ic/480xn/p094r103.jpg Good soil produces good food with plenty of nourishment Because soil is seriously undervalued, to know more is to care more – not only in terms of food but also by recognising soil as a common good that matters to us all. A powerful new documentary Kiss the Ground, available on Netflix and other channels, shows how soil and regenerative farming can help save the planet, and how all of us can get involved in different ways. An online community hub uksoils has been set up to signpost resources, including home and school activities for children and guidance for cooks, gardeners and farmers. Award-winning podcast Farmerama shares the voices and ideas of the regenerative farming movement. Its co-creator Abby Rose says its urban audience increasingly appreciates how “because they eat food, they are linked to the farming system and, looking through the climate lens, how much farming and our impact on the world is linked to climate and biodiversity.” As a simple home exercise, The Slake Test enables you to see how well a small clump of soil holds together in a water over 24 hours. Microbially-strong soil will hold together; more inert soil will collapse, as it did, notoriously, in Dust Bowl America – an iconic example of what can happen when soil goes wrong. In contrast, engaging in the power of soil is to see the positive potential in a substance that is just beyond the door “It’s a message of hope”, says Rose. It isn’t easy to see the detail of how your food is farmed at the checkout, but you can look out for labels such as organic, biodynamic, Pasture for Life and LEAF as examples of certification schemes that are centred on the environmental aspects of food. Farmers’ markets and farm shops may display details about sustainability, including soil, and you can talk directly to the producer. | {
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"content": "by Hattie Ellis Headlines warn the state of our soil is now a serious threat to the environment and crops. But they also say good-quality soil can help save the planet. “No country can withstand the loss of its soil and fertility”, said Michael Gove in 2017, raising fears there are just decades of UK farming left. What are the powers and dangers of this dark material, and how worried should we be? Why is soil crucial to us? https://ichef.bbci.co.uk/images/ic/480xn/p094qzxk.jpg Soil plays a major part of supporting life on earth Soil is everywhere, in our parks, gardens, farmland, beneath our feet and under our pavements. But this extraordinary and valuable substance is often overlooked and dismissed as ‘dirt’. We fundamentally rely on soil. It produces 95 percent of our food, be it the crops we eat, or grasses and other plants to feed animals for meat. And this is just one aspect of the goodness of the ground. “Soil is one of the most underrated and little understood wonders on our fragile planet”, says Professor Bridget Emmett of the UK Centre for Ecology and Hydrology, in The Miracle of Soil, a short animation to explain the power of soil and the need to care for its health. To grow, plants need not only minerals from soil, but also carbon dioxide from air in order to make food by photosynthesis – and some of this carbon goes into the ground. Soil stores an extraordinary amount of carbon – three times the amount in the atmosphere and twice the amount in trees and forests. While soil can store or ‘sequester’ carbon, it can also lose it when degraded. The loss of the carbon in poor soils contributes to the rise of carbon dioxide in the atmosphere, one of the gases that causes climate change. In just one gram of soil, it’s estimated there could be 50 thousand species of micro-organisms, and in a single teaspoon there are more individual micro-organisms than the world’s entire human population. This biologically and chemically-rich substance has produced some of the antibiotic compounds that fight disease. “We literally make medicine from our soil”, says Professor Emmett. Crucially, this rich ‘soil-web’ of underground life creates an open structure. This allows rainwater to seep into the ground, storing moisture for plants to make crops grow well, even in times of drought. It also prevents flooding, an important function as global warming makes extreme and uncertain rainfall more prevalent in the UK and around the world. Food and farming are part of soil health The issues of soil relate directly to our food because around 70 percent of the UK’s soils are managed by farming. Soil experts strongly criticise the idea we have a finite number of harvests left, but say there is still an urgent need to look after the ground better. Modern agriculture has a number of practices that can damage soil health and lock farmers into a cycle of adding more to get less. Ploughing up the ground and other uses of heavy machinery when soil is wet damage its rich biology and vital structure. Monocropping (growing a single crop year after year) arable crops such as wheat and barley extracts nutrition from the soil and encourages weeds and pests. All this creates the need for chemical inputs of artificial fertilisers, with a heavy carbon footprint (about one percent of all global carbon dioxide emissions), and pesticides and herbicides to help plants grow, further destroying the complex nature of our land. Sugar beet, for example, is estimated to cause 10 percent of UK annual topsoil loss, according to a report by the food and environment campaigning group Feedback. Poor soil affects us all https://ichef.bbci.co.uk/images/ic/480xn/p094r05s.jpg Good soil can store water for plants, but bad soil is linked to floods and pollution Despite its importance, a third of the world’s soils are degraded, says the United Nation’s Food and Agricultural Organisation. This is leading to a number of problems and costs money – an estimated £1.2bn a year in England and Wales. Degraded soil is more easily washed away by rain, losing high-quality topsoil important for crop growth. Globally we’re losing soil 10 to 40 times faster than it can be replenished. The UK has relatively deep soils and a mild climate compared to other countries, but in some erosion hotspots we’re still losing up to 2cm of soil a year. One way soil can become degraded is by being compacted by farm machinery. Heavy rainfall can shoot off the surface of such soil, taking slurry and chemicals into the water system and affecting the ecology of our rivers and coastal waters, says Professor Emmett, putting up costs of our water bills to sort out the problem. Soil affects the nutritional quality of food, although how this relates to farming is as yet little understood. The Bionutrient Food Association in the US has developed a hand-held monitor that can measure micronutrients in fruit and vegetables. Initial findings show that, for example, in a survey of 650 carrots, some had up to 200 times more polyphenols and up to 90 times antioxidants (both protective substances found in plants) than the least nutritious samples. Its conclusion: “A carrot is not a carrot is not a carrot”. This international project is now getting more eaters and growers to use the monitor to connect nutrition to soils and growing practices. How do farmers build good soil? https://ichef.bbci.co.uk/images/ic/480xn/p094tkg3.jpg Nature-friendly farming creates diversity above and below the ground Hertfordshire farmer John Cherry has spent the past 12 years converting his arable and livestock farm to methods that put good soil at the centre of his business. He sows seeds without ploughing up the land and grows a rotation of crops to keep the ground covered year-round. This keeps roots and organic matter in the ground to feed it, maintain its soil-web and stop erosion. Because he no longer needs to rely on chemical inputs, the farm has a richer diversity of birds and insects and stronger plants from stronger soils, both of which take care of pests and plant diseases. Five years ago, Cherry founded Groundswell, a popular annual show to promote what is termed ‘regenerative farming’. He defines this as “making your soil better at the same time as growing decent food at a decent price”. His output may be slightly lower, but his costs are lower too and his diverse farm is less vulnerable to problems such as flooding and drought, making his business more resilient. Harnessing and nurturing the complexity of soil makes sense to him. “Nature has several hundred million years head-start on us and has got good at producing food and not buying in nutrients”, he says. Such soil management practices are becoming more mainstream, as can be seen through the Nature Farming Network, and the growth of organic farming, certified in the UK by the appositely-named Soil Association. Livestock are part of the soil equation. Their manure, with careful management, helps to build fertility. More farmers are going back to the traditions of mixed farming and crop rotations rather than having to buy in fertiliser. Pasture-fed animals don’t rely on feeds made of intensively-farmed cereal crops such as soya. How does soil fit into our fight against climate change? https://ichef.bbci.co.uk/images/ic/480xn/p094r198.jpg Degraded soil doesn’t cope with the heavy and uncertain rainfall of climate change. Reversing soil degradation and restoring fertility by 2030 is an aim of the government’s 25-year Environmental Plan Something of a ‘Cinderella Superpower’, soil’s status is also changing as the UK finds ways to meet pressing targets for fighting climate change. The NFU has committed to a Net Zero policy to combat climate change, which includes soil. “It’s going to be really important”, says NFU environment forum chair Phil Jarvis. To better harness the benefits of soil and to prevent the situation getting worse, soil experts think regular testing is vital. There are 747 different types of soil in the UK and conditions vary from field to field. Through tests, farmers can know the health of their soil and what’s needed. More precise farming means less environmental damage and potentially lower financial costs. There’s also a need to monitor the situation as a whole. The Sustainable Soils Alliance (SSA), set up to raise the awareness of the importance of soils and lobby for their protection, revealed that at the time of writing (March 2020) soil had been receiving 0.4 percent of what the government spent annually to monitor water, air and soil in England (Scotland and Wales have their own monitoring systems). Air and water both have a legal framework in place, leading to more active scrutiny. “Soil is crucial to the health of everything else”, says Ellen Fay, SSA co-founder. “We can’t deliver on any of our environmental targets if we don’t deliver for soil, and we’re still a long way from doing that.” How you can get involved https://ichef.bbci.co.uk/images/ic/480xn/p094r103.jpg Good soil produces good food with plenty of nourishment Because soil is seriously undervalued, to know more is to care more – not only in terms of food but also by recognising soil as a common good that matters to us all. A powerful new documentary Kiss the Ground, available on Netflix and other channels, shows how soil and regenerative farming can help save the planet, and how all of us can get involved in different ways. An online community hub uksoils has been set up to signpost resources, including home and school activities for children and guidance for cooks, gardeners and farmers. Award-winning podcast Farmerama shares the voices and ideas of the regenerative farming movement. Its co-creator Abby Rose says its urban audience increasingly appreciates how “because they eat food, they are linked to the farming system and, looking through the climate lens, how much farming and our impact on the world is linked to climate and biodiversity.” As a simple home exercise, The Slake Test enables you to see how well a small clump of soil holds together in a water over 24 hours. Microbially-strong soil will hold together; more inert soil will collapse, as it did, notoriously, in Dust Bowl America – an iconic example of what can happen when soil goes wrong. In contrast, engaging in the power of soil is to see the positive potential in a substance that is just beyond the door “It’s a message of hope”, says Rose. It isn’t easy to see the detail of how your food is farmed at the checkout, but you can look out for labels such as organic, biodynamic, Pasture for Life and LEAF as examples of certification schemes that are centred on the environmental aspects of food. Farmers’ markets and farm shops may display details about sustainability, including soil, and you can talk directly to the producer."
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https://ichef.bbci.co.uk/images/ic/480xn/p07bm07b.jpg War on Plastic with Hugh and Anita on BBC One Is your kitchen bin or recycling overflowing with plastic bags, containers and produce wrapping? Plastic has become so commonplace that it’s easy to overlook how much of it you use and forget it doesn’t just disappear when it leaves your home. More than 320 million tonnes of plastic was produced globally in 2015, over 40 percent of which was single-use. Recycling helps to tackle the problem, but as seen on BBC One’s War on Plastic with Hugh and Anita, not everything you put in the recycling is actually recycled. How can you ditch plastic in favour of a more sustainable kitchen? Which bag is best? Once upon a time, the average person in England got through 140 single-use plastic carrier bags a year. We’ve slashed this by a staggering 86 percent, partly due to the plastic bag tax and a heightened awareness of the detrimental effects of plastic on the environment. But major retailers in England still sold 1.75 billion plastic bags between April 2017 and April 2018. When it comes to choosing a bag, do you know your options? It takes more than four times as much energy to produce a paper bag as it does a plastic bag. Paper also weighs more than plastic, making transport emissions higher. The Environment Agency finds paper bags need to be used at least three times to have lower global warming potential than standard plastic bags used only once. But paper bags do not tend to be reused. However, paper is recycled at a higher rate than plastic, so landfill is less of a problem. By comparison, a bag for life, made of low-density polyethylene, needs to be used at least four times to have lower global warming potential than those standard plastic bags used just once. While this seems doable, it still adds to plastic pollution if you throw it away. Cotton bags need to be used 131 times, but they last well and cut down on plastic pollution dramatically. Whatever type of bags you use, the key to minimising environmental impact is to use them as often as possible until they break and then return them to a supermarket bag collection point, which many chains now provide. Lots of these 'bins' also accept plastic wrap from bread, cereal boxes, toilet roll, freezer bags, ring-joiners and lots of other single-use plastic items. Ask in store if you’re not sure if your shop has one or what it accepts. https://ichef.bbci.co.uk/images/ic/480xn/p07b7dw7.jpg Is plastic ever better? Some vegetables, such as cucumbers, bananas, peppers and potatoes, and meats such as beef, can last much longer when wrapped in plastic. This is due to the oxygen-free environment or micro-climate that can be created. So which is worse for the environment – plastic or food waste? We enter the plastic paradox. According to anti-waste charity WRAP, increasing the shelf life of produce by just one day would save UK shoppers up to £500 million per year by cutting back on their food waste. One way to avoid the need for long-life fresh ingredients is to shop for them locally so you can easily pop back when you want something. “Veg box deliveries and local markets or greengrocers are a way of ditching packaging while supporting local businesses”, says Emma Priestland, plastics campaigner at Friends of the Earth. Kathryn Kellogg, the founder of Going Zero Waste and author of '101 Ways to Go Zero Waste', recommends shopping for whole foods rather than processed. "Most of the processed foods we buy come in a lot of packaging and fruits and vegetables tend to come with less. Bring your own container to buy meat and cheese from the deli and butcher. If available, you can also grab staples like nuts, grains and legumes from bulk bins”. Pasta, rice and dried beans and pulses are often sold wrapped in plastic and if they weren’t they could be spoiled by water damage or breakage, creating food waste. If there is a plastic-free shop offering refill schemes near to you, you can take along reusable containers. Vegan vs flexitarian, which will save the planet?How to cut food waste and save cash Vegan vs flexitarian, which will save the planet? How to cut food waste and save cash Many major UK supermarkets have pledged to reduce avoidable unrecyclable plastic packaging while slashing the amount of food waste produced. So in the future we could start seeing better alternatives and new solutions to plastic that increase shelf-life. https://ichef.bbci.co.uk/images/ic/480xn/p07b7dxn.jpg Refill jars with dried foods to avoid buying them wrapped in plastic. This image is from the kitchen of Kathryn Kellogg, founder of Going Zero Waste. Utensils and storage Utensils “When it comes to spoons, spatulas, cutlery and everything else you use to cook and eat, opt for wooden or metal utensils. But don’t go to your kitchen right now and chuck out all your plastic utensils. Keep on using the plastic items you already have, and then when they reach the end of their life, look at replacing them with plastic-free alternatives”, says plastics campaigner Emma Priestland. Lunch boxes If you're taking your own food to work, school or college, you're already on the right track. Purchasing lunches such as sandwiches, soups and meals-to-go from shops involves a lot of single-use plastic. Reusing a box, no matter what it's made from, is key. “A steel lunchbox is perfect for taking your food to work – it won’t be prone to cracks or discolouring in the same way as a plastic one”, says Emma. Clingfilm For those who can afford them, beeswax wraps are an alternative to clingfilm – you can wipe them down and if the wax starts to come off or you accidentally melt it, you can recoat the wrap with wax yourself. However, the environmental impact of them at scale is not clear. Freezer bags It's best to freeze leftovers in reusable boxes rather than freezer bags or cling film. But try not to forget it’s in the freezer and label everything clearly so you know what you're defrosting! Soda makers If you buy a lot of bottled fizzy water or drinks, consider investing in a water carbonator. It will allow you to carbonate tap water instantly and store it in a glass bottle, rather than buying single-use plastic bottles. The key is to use all your belongings until they break. When you have to buy something new, weigh up the options and decide what works best for you and the planet. Kathryn Kellogg says “of course, we don't live in a perfect zero-waste and plastic-free world. We can only do the best we can.” | {
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"content": "https://ichef.bbci.co.uk/images/ic/480xn/p07bm07b.jpg War on Plastic with Hugh and Anita on BBC One Is your kitchen bin or recycling overflowing with plastic bags, containers and produce wrapping? Plastic has become so commonplace that it’s easy to overlook how much of it you use and forget it doesn’t just disappear when it leaves your home. More than 320 million tonnes of plastic was produced globally in 2015, over 40 percent of which was single-use. Recycling helps to tackle the problem, but as seen on BBC One’s War on Plastic with Hugh and Anita, not everything you put in the recycling is actually recycled. How can you ditch plastic in favour of a more sustainable kitchen? Which bag is best? Once upon a time, the average person in England got through 140 single-use plastic carrier bags a year. We’ve slashed this by a staggering 86 percent, partly due to the plastic bag tax and a heightened awareness of the detrimental effects of plastic on the environment. But major retailers in England still sold 1.75 billion plastic bags between April 2017 and April 2018. When it comes to choosing a bag, do you know your options? It takes more than four times as much energy to produce a paper bag as it does a plastic bag. Paper also weighs more than plastic, making transport emissions higher. The Environment Agency finds paper bags need to be used at least three times to have lower global warming potential than standard plastic bags used only once. But paper bags do not tend to be reused. However, paper is recycled at a higher rate than plastic, so landfill is less of a problem. By comparison, a bag for life, made of low-density polyethylene, needs to be used at least four times to have lower global warming potential than those standard plastic bags used just once. While this seems doable, it still adds to plastic pollution if you throw it away. Cotton bags need to be used 131 times, but they last well and cut down on plastic pollution dramatically. Whatever type of bags you use, the key to minimising environmental impact is to use them as often as possible until they break and then return them to a supermarket bag collection point, which many chains now provide. Lots of these 'bins' also accept plastic wrap from bread, cereal boxes, toilet roll, freezer bags, ring-joiners and lots of other single-use plastic items. Ask in store if you’re not sure if your shop has one or what it accepts. https://ichef.bbci.co.uk/images/ic/480xn/p07b7dw7.jpg Is plastic ever better? Some vegetables, such as cucumbers, bananas, peppers and potatoes, and meats such as beef, can last much longer when wrapped in plastic. This is due to the oxygen-free environment or micro-climate that can be created. So which is worse for the environment – plastic or food waste? We enter the plastic paradox. According to anti-waste charity WRAP, increasing the shelf life of produce by just one day would save UK shoppers up to £500 million per year by cutting back on their food waste. One way to avoid the need for long-life fresh ingredients is to shop for them locally so you can easily pop back when you want something. “Veg box deliveries and local markets or greengrocers are a way of ditching packaging while supporting local businesses”, says Emma Priestland, plastics campaigner at Friends of the Earth. Kathryn Kellogg, the founder of Going Zero Waste and author of '101 Ways to Go Zero Waste', recommends shopping for whole foods rather than processed. \"Most of the processed foods we buy come in a lot of packaging and fruits and vegetables tend to come with less. Bring your own container to buy meat and cheese from the deli and butcher. If available, you can also grab staples like nuts, grains and legumes from bulk bins”. Pasta, rice and dried beans and pulses are often sold wrapped in plastic and if they weren’t they could be spoiled by water damage or breakage, creating food waste. If there is a plastic-free shop offering refill schemes near to you, you can take along reusable containers. Vegan vs flexitarian, which will save the planet?How to cut food waste and save cash Vegan vs flexitarian, which will save the planet? How to cut food waste and save cash Many major UK supermarkets have pledged to reduce avoidable unrecyclable plastic packaging while slashing the amount of food waste produced. So in the future we could start seeing better alternatives and new solutions to plastic that increase shelf-life. https://ichef.bbci.co.uk/images/ic/480xn/p07b7dxn.jpg Refill jars with dried foods to avoid buying them wrapped in plastic. This image is from the kitchen of Kathryn Kellogg, founder of Going Zero Waste. Utensils and storage Utensils “When it comes to spoons, spatulas, cutlery and everything else you use to cook and eat, opt for wooden or metal utensils. But don’t go to your kitchen right now and chuck out all your plastic utensils. Keep on using the plastic items you already have, and then when they reach the end of their life, look at replacing them with plastic-free alternatives”, says plastics campaigner Emma Priestland. Lunch boxes If you're taking your own food to work, school or college, you're already on the right track. Purchasing lunches such as sandwiches, soups and meals-to-go from shops involves a lot of single-use plastic. Reusing a box, no matter what it's made from, is key. “A steel lunchbox is perfect for taking your food to work – it won’t be prone to cracks or discolouring in the same way as a plastic one”, says Emma. Clingfilm For those who can afford them, beeswax wraps are an alternative to clingfilm – you can wipe them down and if the wax starts to come off or you accidentally melt it, you can recoat the wrap with wax yourself. However, the environmental impact of them at scale is not clear. Freezer bags It's best to freeze leftovers in reusable boxes rather than freezer bags or cling film. But try not to forget it’s in the freezer and label everything clearly so you know what you're defrosting! Soda makers If you buy a lot of bottled fizzy water or drinks, consider investing in a water carbonator. It will allow you to carbonate tap water instantly and store it in a glass bottle, rather than buying single-use plastic bottles. The key is to use all your belongings until they break. When you have to buy something new, weigh up the options and decide what works best for you and the planet. Kathryn Kellogg says “of course, we don't live in a perfect zero-waste and plastic-free world. We can only do the best we can.”"
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} | 3d6439b2df5c185c9ac2d13b3106286ee30c7bd3fae634381e681a84b6656f73 | Are your favourite foods at risk of extinction?
We’re used to having the pick of the world’s produce in our shops, but what if our favourite ingredients were to become scarce? Two in five of the world’s plants are at risk of extinction, says a new report by The Royal Botanic Gardens, Kew, with important consequences for our food. https://ichef.bbci.co.uk/images/ic/480xn/p08xzs6x.jpg by Hattie Ellis We eat a relatively small number of foods, with just 15 plants providing 90 percent of the world’s calories, even though there are more than 7,000 edible plant species. What’s more, farming tends to concentrate on just a few commercial varieties. You may think we don’t need to worry about the supplies of foods we eat little of, or of those that are plentiful. But all plants are part of an eco-system, and as habitats disappear – largely due to farming – or come under pressure through climate change, it can be difficult to predict what effect this will have on food security. Concerns about some of our most popular ingredients highlight a number of pressing environmental issues. And the solutions being sought to these problems show the ways forward. Wheat: staple food at risk from climate change? https://ichef.bbci.co.uk/images/ic/480xn/p08xzsr2.png The UK wheat harvest is substantially down. Wheat is the most important cereal crop for the UK, filling our shelves with flour, bread, pasta and other staple foods. But the wetter, warmer, wilder, weirder weather patterns of climate change are making life much more difficult for farmers. This year’s UK wheat harvest was down by nearly 18 percent. That’s because last year’s very wet autumn made it hard for farmers to get the seeds in the ground, and spring 2020 was exceptionally dry, so crops planted in the early spring lacked rain. On top of all this, heavy rain disrupted this year’s autumn harvest. “It’s very clear we’re getting more extreme events more frequently, and that’s because of climate change”, says cereal farmer and NFU Deputy President Stuart Roberts. “It’s giving us some challenges: more droughts, more floods, and we’re [farmers] at the forefront at facing into those weather events. Wheat will remain the UK’s mainstay, but Roberts says farmers are having to change what they do, for example growing wheat in rotation with other crops and looking at different types of plant protein such as beans, peas and soya, all foods that play a part in a healthy diet. In less affluent countries, the uncertainty of crop harvests is more likely to lead to political unrest and there’s also the issue of disease and hunger. Around the world, four billion people rely on three main crops: rice, maize and wheat. “A major pest could wipe these out”, warned Environment Minister Zac Goldsmith in a recent seminar on Kew’s plant extinction report. “We need to have resilience and sustainability.” What can you do? Vary your diet more to enjoy the full range of what’s available in terms of breads and grains, and get into beans and other pulses such as lentils to encourage the growth of different types of plant protein such as beans, peas and soya, all foods that play a part in a healthy diet. Bananas: UK’s most popular fruit at risk from disease? We each eat on average 100 bananas a year, but the world’s export market is based on just one species, the Cavendish banana. This is suffering, increasingly, from the devastating Panama fungal disease. We’ve been here before. The Gros Michel or ‘Big Mike’ banana used to be the commercial mainstay – apparently it tasted more ‘banana-ery’ and a bit like banana milkshake – but this was wiped out by the same disease in the 1950s. The deadly fungus is still here, now spreading to wild bananas, and it also affects another staple food, plantain. The solution could lie in Kew’s Millennium Seed Bank, the world’s largest collection of wild seeds. That’s because Kew’s partners in Vietnam and Malaysia have been collecting seeds from some of the world’s 80 wild banana species, which are kept in the seed bank and sent to plant breeders to develop new more disease-resistant varieties. “All the foods we eat have been domesticated and grown for yield, size, shape and colour, but by doing that you’ve taken out some of the important traits that allow plants to respond to climatic changes and other stresses”, explains Dr Chris Cockel of Kew’s Adapting Agriculture to Climate Change Project. “The wild relatives of our domesticated crops are out there surviving without pampering and have more resilience.” What can you do? One of the issues of modern food is that we rely on too few types and varieties, not least when it comes to fruit and our love of bananas. The UK has the right climate to grow excellent apples and pears, for example, with different kinds available if you look out for them, and even out of season there are plenty of frozen berries that have been picked at their peak and are often good value for money. Honey: are bees going hungry? https://ichef.bbci.co.uk/images/ic/480xn/p08xzsyy.png We rely on honeybees to pollinate food crops, as well as for honey. Bees may be small, but their importance to our plate is big. One in three of our food plants relies on pollination by insects to reproduce, according to the Food and Agricultural Organisation of the United Nations, and bees play a key part. Yet an estimated one in ten insects is in danger of extinction, and honeybees hit the headlines over Colony Collapse Disorder (the rapid loss of the adult bee population) in the United States. The film Vanishing of the Bees showed plants having to be hand-pollinated in China because the bees had disappeared. Lack of food is a major issue for all bees, including honeybees, according to Sarah Wyndham Lewis, of Bermondsey Street Bees, a UK sustainable beekeeping company, and author of Planting for Honeybees. “Hunger stands at the top of the tree as a primary problem, greatly amplifying the effect of a multitude of other environmental issues impacting all bee populations”, she says. “Lack of forage, due to agricultural monocultures [growing the same crop on a piece of land year after year], loss of habitat and urban hive overcrowding, weakens insects’ immune systems, making them far less able to withstand other major stresses, including pesticides, parasites and bee diseases.” Yet despite this poor health, the number of beehives worldwide continues to rise (currently 92 million), as sick and dead honeybees can be replaced by breeding more of them. A twist to the tale is that hungry honeybees can themselves threaten other insects, including the wild pollinators that are a vital part of the natural world. What can you do? The answer is to protect and encourage different kinds of habitat and to grow bee-friendly plants in your garden. It is also for beekeepers to place beehives thoughtfully, avoiding areas where pollinator diversity is already challenged. In the shops, look for honey that doesn’t have the word ‘blended’ on the label. This means it comes from a particular beekeeper, who is more likely to care about the individual character of a place rather than just producing a commodity. Cocoa: could drought and global warming decimate the harvest? https://ichef.bbci.co.uk/images/ic/480xn/p08xztdk.png Tropical cocoa trees, on the frontline of global warming. Global warming is especially worrying for tropical crops, not least the cocoa trees that are the source of our chocolate. A drier, less moist environment will make cocoa farming impossible in some of West Africa’s production areas (source of 70 percent of the world’s chocolate) unless farmers adopt more sustainable methods, according to the International Centre for Tropical Agriculture. One of the biggest concerns is changes in rainfall, says Bill Guyton, Executive Director of the Fine Chocolate Industry Association (FCIA) and founder of the World Cocoa Foundation. “Since nearly all cocoa is rain-fed, even modest disruptions in weather patterns impact the production and harvest seasons”, he says. Furthermore, monocropping is common, leading to soil degradation and even greater vulnerability to drought and risk of harvest failure. More sustainable cocoa production is developing around the world as the big producers wake up to the problem, and is especially strong through the craft chocolate sector, now estimated to be 10-12 percent of the market. “Fine chocolate companies promote agroforestry [agriculture incorporating the cultivation of trees and shrubs] practices, which can help protect fragile soils and provide shade cover for cocoa”, says Bill Guyton. This must be done carefully to allow sufficient sunlight for tree development, while keeping the temperatures cooler and providing enough moisture for the best growing conditions. What can you do? UK chocolate expert Chantal Coady says that a mixed rainforest growing situation works well for sustainability and organic production, for example, meaning the producers have to pay attention to soil fertility. Bean-to-bar producers, who are engaged in the whole process of making chocolate, tend to operate on a smaller scale and pay more attention to the source of their cocoa. Look out for organic chocolate – it isn’t always as expensive as you might think. Tuna: could we run out of stocks? https://ichef.bbci.co.uk/images/ic/480xn/p08y02v2.png Large fish such as tuna are at the top of the food chain and overfishing affects the marine ecology. Nearly 94 percent of global fish stocks are either fully or overexploited, according to the UN’s most recent State of the World’s Fisheries and Aquaculture report. Skipjack (the one we usually buy in tins) and yellowfin tuna are two of the world’s top 10 fished species and we need to take care not to catch too many. The Blue Marine Foundation (BLUE) recently highlighted the problems of tuna fishing in the Indian Ocean, but there are issues around the world. Atlantic bluefin tuna, yellowfin tuna and bigeye tuna are all decreasing in number, raising serious concerns for the future of healthy stocks. Skipjack tuna is thought to be more resilient because it is smaller and breeds faster. But whilst species and location matter, the type of fishing is also important, even with skipjack. The common method of purse-seine netting can catch yellowfin tuna that are too young to reproduce and sustain the population. “Pole and line is generally a better method because it’s semi-artisanal and, like handline fishing, the fish are caught one by one”, says Jess Rattle of BLUE. “But when the stock is in trouble there’s no way of fishing that’s all good”, she warns. There are also intrinsic problems of eating large fish such as tuna. “We’re eating these big fish that are predators and that has unknown effects on what’s below them in the food chain”, says Rattle. What can you do? You can find out more details on particular fisheries in the Marine Conservation Society’s Good Fish Guide to sustainable seafood and by looking on a tin or packet of tuna for details of origin and sustainability. Sales of tinned tuna soared during lockdown, and even though skipjack is less at risk than other species of tuna, it’s a good idea to switch to smaller fish such as mackerel and tinned sardines, or try other types of fish, caught in British waters. Call4Fish was set during the first lockdown to connect consumers to British fish suppliers, who can deliver fresh fish to your door and help with how to eat underappreciated and less expensive types. What can we do? Many environmental issues point to the importance of eating a varied diet and the benefits of sustainable agriculture and fishing. Our default tends to be to eat the same things week after week, but often you can replace these with alternatives that are just as cheap or more so. Small shifts in your overall diet, for example eating more plant-based proteins and less fish and meat, help to keep costs low. To keep our favourite ingredients safe, the whole environment matters, not just farms, as different habitats contain the wild relatives of the commercial crops we eat, and many other plants that could be useful to us in the future. “It’s a treasure chest”, says Professor Antonelli, Kew’s Director of Science, but one that we are losing, he warns, because of the destruction of natural places and their web of inter-connections between plants, insects and animals. Ultimately, we rely on the natural world to produce our food. David Attenborough’s BBC programme Extinction: The Facts is clear about how the risks to our planet affect our daily lives. “Everything’s joined up, from a single pond to tropical rainforest”, he says. “We think we’re outside of it, but we’re part of it and reliant on it.” The need to farm and eat sustainably is becoming a necessity as environmental issues grow. The shift in thinking is towards eating what the planet can produce, not just what we demand. From this different standpoint, we can keep our food supplies safe through what we put into our shopping baskets and serve up for supper. | {
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"title": "Are your favourite foods at risk of extinction?",
"content": "We’re used to having the pick of the world’s produce in our shops, but what if our favourite ingredients were to become scarce? Two in five of the world’s plants are at risk of extinction, says a new report by The Royal Botanic Gardens, Kew, with important consequences for our food. https://ichef.bbci.co.uk/images/ic/480xn/p08xzs6x.jpg by Hattie Ellis We eat a relatively small number of foods, with just 15 plants providing 90 percent of the world’s calories, even though there are more than 7,000 edible plant species. What’s more, farming tends to concentrate on just a few commercial varieties. You may think we don’t need to worry about the supplies of foods we eat little of, or of those that are plentiful. But all plants are part of an eco-system, and as habitats disappear – largely due to farming – or come under pressure through climate change, it can be difficult to predict what effect this will have on food security. Concerns about some of our most popular ingredients highlight a number of pressing environmental issues. And the solutions being sought to these problems show the ways forward. Wheat: staple food at risk from climate change? https://ichef.bbci.co.uk/images/ic/480xn/p08xzsr2.png The UK wheat harvest is substantially down. Wheat is the most important cereal crop for the UK, filling our shelves with flour, bread, pasta and other staple foods. But the wetter, warmer, wilder, weirder weather patterns of climate change are making life much more difficult for farmers. This year’s UK wheat harvest was down by nearly 18 percent. That’s because last year’s very wet autumn made it hard for farmers to get the seeds in the ground, and spring 2020 was exceptionally dry, so crops planted in the early spring lacked rain. On top of all this, heavy rain disrupted this year’s autumn harvest. “It’s very clear we’re getting more extreme events more frequently, and that’s because of climate change”, says cereal farmer and NFU Deputy President Stuart Roberts. “It’s giving us some challenges: more droughts, more floods, and we’re [farmers] at the forefront at facing into those weather events. Wheat will remain the UK’s mainstay, but Roberts says farmers are having to change what they do, for example growing wheat in rotation with other crops and looking at different types of plant protein such as beans, peas and soya, all foods that play a part in a healthy diet. In less affluent countries, the uncertainty of crop harvests is more likely to lead to political unrest and there’s also the issue of disease and hunger. Around the world, four billion people rely on three main crops: rice, maize and wheat. “A major pest could wipe these out”, warned Environment Minister Zac Goldsmith in a recent seminar on Kew’s plant extinction report. “We need to have resilience and sustainability.” What can you do? Vary your diet more to enjoy the full range of what’s available in terms of breads and grains, and get into beans and other pulses such as lentils to encourage the growth of different types of plant protein such as beans, peas and soya, all foods that play a part in a healthy diet. Bananas: UK’s most popular fruit at risk from disease? We each eat on average 100 bananas a year, but the world’s export market is based on just one species, the Cavendish banana. This is suffering, increasingly, from the devastating Panama fungal disease. We’ve been here before. The Gros Michel or ‘Big Mike’ banana used to be the commercial mainstay – apparently it tasted more ‘banana-ery’ and a bit like banana milkshake – but this was wiped out by the same disease in the 1950s. The deadly fungus is still here, now spreading to wild bananas, and it also affects another staple food, plantain. The solution could lie in Kew’s Millennium Seed Bank, the world’s largest collection of wild seeds. That’s because Kew’s partners in Vietnam and Malaysia have been collecting seeds from some of the world’s 80 wild banana species, which are kept in the seed bank and sent to plant breeders to develop new more disease-resistant varieties. “All the foods we eat have been domesticated and grown for yield, size, shape and colour, but by doing that you’ve taken out some of the important traits that allow plants to respond to climatic changes and other stresses”, explains Dr Chris Cockel of Kew’s Adapting Agriculture to Climate Change Project. “The wild relatives of our domesticated crops are out there surviving without pampering and have more resilience.” What can you do? One of the issues of modern food is that we rely on too few types and varieties, not least when it comes to fruit and our love of bananas. The UK has the right climate to grow excellent apples and pears, for example, with different kinds available if you look out for them, and even out of season there are plenty of frozen berries that have been picked at their peak and are often good value for money. Honey: are bees going hungry? https://ichef.bbci.co.uk/images/ic/480xn/p08xzsyy.png We rely on honeybees to pollinate food crops, as well as for honey. Bees may be small, but their importance to our plate is big. One in three of our food plants relies on pollination by insects to reproduce, according to the Food and Agricultural Organisation of the United Nations, and bees play a key part. Yet an estimated one in ten insects is in danger of extinction, and honeybees hit the headlines over Colony Collapse Disorder (the rapid loss of the adult bee population) in the United States. The film Vanishing of the Bees showed plants having to be hand-pollinated in China because the bees had disappeared. Lack of food is a major issue for all bees, including honeybees, according to Sarah Wyndham Lewis, of Bermondsey Street Bees, a UK sustainable beekeeping company, and author of Planting for Honeybees. “Hunger stands at the top of the tree as a primary problem, greatly amplifying the effect of a multitude of other environmental issues impacting all bee populations”, she says. “Lack of forage, due to agricultural monocultures [growing the same crop on a piece of land year after year], loss of habitat and urban hive overcrowding, weakens insects’ immune systems, making them far less able to withstand other major stresses, including pesticides, parasites and bee diseases.” Yet despite this poor health, the number of beehives worldwide continues to rise (currently 92 million), as sick and dead honeybees can be replaced by breeding more of them. A twist to the tale is that hungry honeybees can themselves threaten other insects, including the wild pollinators that are a vital part of the natural world. What can you do? The answer is to protect and encourage different kinds of habitat and to grow bee-friendly plants in your garden. It is also for beekeepers to place beehives thoughtfully, avoiding areas where pollinator diversity is already challenged. In the shops, look for honey that doesn’t have the word ‘blended’ on the label. This means it comes from a particular beekeeper, who is more likely to care about the individual character of a place rather than just producing a commodity. Cocoa: could drought and global warming decimate the harvest? https://ichef.bbci.co.uk/images/ic/480xn/p08xztdk.png Tropical cocoa trees, on the frontline of global warming. Global warming is especially worrying for tropical crops, not least the cocoa trees that are the source of our chocolate. A drier, less moist environment will make cocoa farming impossible in some of West Africa’s production areas (source of 70 percent of the world’s chocolate) unless farmers adopt more sustainable methods, according to the International Centre for Tropical Agriculture. One of the biggest concerns is changes in rainfall, says Bill Guyton, Executive Director of the Fine Chocolate Industry Association (FCIA) and founder of the World Cocoa Foundation. “Since nearly all cocoa is rain-fed, even modest disruptions in weather patterns impact the production and harvest seasons”, he says. Furthermore, monocropping is common, leading to soil degradation and even greater vulnerability to drought and risk of harvest failure. More sustainable cocoa production is developing around the world as the big producers wake up to the problem, and is especially strong through the craft chocolate sector, now estimated to be 10-12 percent of the market. “Fine chocolate companies promote agroforestry [agriculture incorporating the cultivation of trees and shrubs] practices, which can help protect fragile soils and provide shade cover for cocoa”, says Bill Guyton. This must be done carefully to allow sufficient sunlight for tree development, while keeping the temperatures cooler and providing enough moisture for the best growing conditions. What can you do? UK chocolate expert Chantal Coady says that a mixed rainforest growing situation works well for sustainability and organic production, for example, meaning the producers have to pay attention to soil fertility. Bean-to-bar producers, who are engaged in the whole process of making chocolate, tend to operate on a smaller scale and pay more attention to the source of their cocoa. Look out for organic chocolate – it isn’t always as expensive as you might think. Tuna: could we run out of stocks? https://ichef.bbci.co.uk/images/ic/480xn/p08y02v2.png Large fish such as tuna are at the top of the food chain and overfishing affects the marine ecology. Nearly 94 percent of global fish stocks are either fully or overexploited, according to the UN’s most recent State of the World’s Fisheries and Aquaculture report. Skipjack (the one we usually buy in tins) and yellowfin tuna are two of the world’s top 10 fished species and we need to take care not to catch too many. The Blue Marine Foundation (BLUE) recently highlighted the problems of tuna fishing in the Indian Ocean, but there are issues around the world. Atlantic bluefin tuna, yellowfin tuna and bigeye tuna are all decreasing in number, raising serious concerns for the future of healthy stocks. Skipjack tuna is thought to be more resilient because it is smaller and breeds faster. But whilst species and location matter, the type of fishing is also important, even with skipjack. The common method of purse-seine netting can catch yellowfin tuna that are too young to reproduce and sustain the population. “Pole and line is generally a better method because it’s semi-artisanal and, like handline fishing, the fish are caught one by one”, says Jess Rattle of BLUE. “But when the stock is in trouble there’s no way of fishing that’s all good”, she warns. There are also intrinsic problems of eating large fish such as tuna. “We’re eating these big fish that are predators and that has unknown effects on what’s below them in the food chain”, says Rattle. What can you do? You can find out more details on particular fisheries in the Marine Conservation Society’s Good Fish Guide to sustainable seafood and by looking on a tin or packet of tuna for details of origin and sustainability. Sales of tinned tuna soared during lockdown, and even though skipjack is less at risk than other species of tuna, it’s a good idea to switch to smaller fish such as mackerel and tinned sardines, or try other types of fish, caught in British waters. Call4Fish was set during the first lockdown to connect consumers to British fish suppliers, who can deliver fresh fish to your door and help with how to eat underappreciated and less expensive types. What can we do? Many environmental issues point to the importance of eating a varied diet and the benefits of sustainable agriculture and fishing. Our default tends to be to eat the same things week after week, but often you can replace these with alternatives that are just as cheap or more so. Small shifts in your overall diet, for example eating more plant-based proteins and less fish and meat, help to keep costs low. To keep our favourite ingredients safe, the whole environment matters, not just farms, as different habitats contain the wild relatives of the commercial crops we eat, and many other plants that could be useful to us in the future. “It’s a treasure chest”, says Professor Antonelli, Kew’s Director of Science, but one that we are losing, he warns, because of the destruction of natural places and their web of inter-connections between plants, insects and animals. Ultimately, we rely on the natural world to produce our food. David Attenborough’s BBC programme Extinction: The Facts is clear about how the risks to our planet affect our daily lives. “Everything’s joined up, from a single pond to tropical rainforest”, he says. “We think we’re outside of it, but we’re part of it and reliant on it.” The need to farm and eat sustainably is becoming a necessity as environmental issues grow. The shift in thinking is towards eating what the planet can produce, not just what we demand. From this different standpoint, we can keep our food supplies safe through what we put into our shopping baskets and serve up for supper."
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} | 95aec2a6601868f63a52f8217bc10192b0bd72c9fc620de7cf648215082120fd | Could eating British make our food supply more secure?
by Sue Quinn Supermarket warnings of food shortages caused by staff sickness have recently hit the headlines, just a month after concerns about food supplies were raised when borders were temporarily closed in December due to the UK variant of Covid-19. In March 2020, we saw shelves stripped bare of basic items such as flour, eggs and pasta. Not since World War II have food shortages featured so prominently in the news. But could we avoid these worries if we grew and produced more food in the UK? How much of our food does the UK produce? https://ichef.bbci.co.uk/images/ic/480xn/p095tpgf.jpg We import 61 percent of the apples we eat, despite having the conditions to grow them ourselves. The UK produces around 55 percent of the food it consumes (in terms of value), according to the Department for Environment, Food and Rural Affairs (Defra). We import the rest from 160 countries, mainly in the EU (26 percent), but other key sources include Africa, North America, Asia, the rest of Europe and Australasia. We rely on other countries to fill our fruit bowls and salad drawers. In 2019, around 54 percent of vegetables and 16 percent of fruit supplied in the UK was home grown. Most of the imported veg – notably onions, tomatoes, lettuce, sweet peppers and cucumbers – came from Spain and the Netherlands (a key trading hub). For bananas, the UK looked to Colombia and Costa Rica, for grapes South Africa and Spain, and for apples France, South Africa and New Zealand. In other parts of our shopping basket, the UK supplied 58 percent of the cheese, 65 percent of the chicken, 86 percent of the beef, and 89 percent of the eggs we eat. In fact, the UK imports more than it exports in every broad food and drink category (for instance, meat, cereals, dairy and eggs, and fish) except beverages, thanks to the global thirst for Scotch whisky. https://ichef.bbci.co.uk/images/ic/480xn/p095tqld.jpg Brits prefer chicken breast meat to dark chicken meat, so we import some of this cut to satisfy demand. Why do we choose some imported foods? We’re used to having access to cheap food and products that don’t grow in our climate, such as avocados and bananas. This partly explains why the UK imports so much, but not entirely. Take chicken, for example. The UK could produce enough to supply its needs, but we Brits prefer breast meat to dark meat, so we import some to satisfy demand. Meanwhile, unwanted dark cuts such as wings, legs and thighs, which make up three-quarters of the bird, are exported. “We would rather people eat the whole bird, but we can’t change that overnight”, says Shraddha Kaul, Director of External Affairs at the British Poultry Council. But she detects signs Covid-19 might be leading to a subtle shift in attitude. “The pandemic has taught everyone to make the most of what is available, and perhaps we’ll see that with poultry meat.” The range of climate conditions across the UK make it ideal for growing apples all year round, yet we import 61 percent of those we eat. According to British Apples and Pears, a trade association, this reliance on imports dates back to 1973 when the UK joined the European Economic Community. Faced with stiff competition from overseas producers in warmer climates growing high-yielding varieties, many British apple orchards went out of production. Demand for Pink Lady®, a crisp, flavourful Australian variety, has surged and they now account for around 11 percent of apples eaten in the UK thanks in part to a vigorous marketing campaign. But they don’t thrive in our climate, so they’re imported from across the world, including France, South Africa and New Zealand. “The marketing budget that we use for British apples is raised from a levy from the growers and I estimate the Pink Lady® budget is more than double the total British budget”, says Ali Capper, Executive Chair of British Apples & Pears. Many (but not all) British-grown varieties store well, so consumers could eat local apples year-round, including Gala, Cameo, Red Prince, Magic Star and a new tasty variety called Junami. https://ichef.bbci.co.uk/images/ic/480xn/p095tqld.jpg Brits prefer chicken breast meat to dark chicken meat, so we import some of this cut to satisfy demand. Would the food supply be more secure if we grew more? https://ichef.bbci.co.uk/images/ic/480xn/p095ts0b.jpg In spring 2020 supermarket shelves were stripped bare of some foods, including eggs, pasta and flour, as people stockpiled during the first lockdown. But would importing less chicken, apples and other foods, and growing or producing more, make our food supplies more secure? Greater self-sufficiency could help insulate the UK against possible food supply disruptions both here and abroad caused by a number of factors, including drought, flooding and other extreme weather events resulting from climate change, according to Jack Ward, CEO of the British Growers Association. “We know we’re very heavily reliant on imports”, he says. Ward is conducting an audit of crops grown in the UK to identify ways to improve our self-sufficiency in fruit and veg. “We’re looking for opportunities to grow more of what we need”, he says. “What barriers do we need to shift? And what resources might we need in order to help it along?” Lower labour costs in Europe mean imported produce is often cheaper than home-grown. And storing more fruit and vegetables, which would be necessary to ensure a good year-round supply, is a cost producers on tight margins can’t necessarily afford. British farmers and food producers need support to tackle the challenges created by climate change, and other potential risks to supplies, according to Dr Rosalind Sharpe, from the Centre for Food Policy at City, University of London. “A lot of the places we import food from are likely to experience much more climate volatility than we will”, she says. “To that extent it makes sense for us, a temperate country, to conserve and nurture our food production capacity. That’s not only so we can produce food for ourselves, but because we might have to become more of a food exporter.” Environmentally sustainable farmers and food producers need to be nurtured and valued, and in many instances better paid, she argues. “I think people should support good British farmers and food producers”, she says. “Our food supply wouldn’t be secure without them in an emergency. We need farmers and food growers; we need their skills and knowledge.” How much of the food we eat should be British? https://ichef.bbci.co.uk/images/ic/480xn/p095tqrx.jpg To survive, farmers need the support of British consumers. Only eating food grown locally isn’t the best way to secure our food supply either, even if it were possible, says Henry Dimbleby, co-founder of the restaurant chain Leon and head of the government’s National Food Strategy. In his interim report to the government last year, he concluded “some established import routes for food are desirable, and absolute autarky is not”. Is there a percentage of home-grown food the UK should strive for? Or is that kind of target too simplistic for a complex issue? Dimbleby will explore self-sufficiency in his concluding report later this year. Experts in food security agree the UK will always need to import some food. As highlighted by the pandemic, when domestic supply lines in any country are sorely tested in an emergency they can prove fragile, so it is critical to avoid ‘putting all your eggs in one basket’. And consumers used to eating a wide variety of foods that can’t grow in the British climate aren’t likely to change their shopping and eating habits soon. But the UK needs some level of self-sufficiency, as a buffer against shortages caused by potential disruptions to food supplies both here and abroad, including industrial reaction, drought, flood, political unrest and war. And for British farmers and food producers to survive, they need the support of British consumers. Why the UK imports so much food https://ichef.bbci.co.uk/images/ic/480xn/p095ts9y.jpg During World War II we were encouraged to grow more of our own food. The UK relies heavily on imported food for complex and interconnected reasons that go back almost 200 years, says Timothy Lang, Professor of Food Policy at City, University of London’s Centre for Food Policy, and author of Feeding Britain. We were almost self-sufficient until the Corn Laws were repealed in 1846. These laws had been introduced partly to protect our agriculture by restricting grain imports. But harvest failures and the Irish potato famine highlighted the risks of relying totally on locally grown staples. During the two World Wars, self-sufficiency rose again when the Government urged citizens to ‘dig for victory’. But once food became cheaper to import than grow locally, imports rose again and for the past 30 years the proportion of home-grown food to imports consumed in the UK has declined steadily. | {
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"content": "by Sue Quinn Supermarket warnings of food shortages caused by staff sickness have recently hit the headlines, just a month after concerns about food supplies were raised when borders were temporarily closed in December due to the UK variant of Covid-19. In March 2020, we saw shelves stripped bare of basic items such as flour, eggs and pasta. Not since World War II have food shortages featured so prominently in the news. But could we avoid these worries if we grew and produced more food in the UK? How much of our food does the UK produce? https://ichef.bbci.co.uk/images/ic/480xn/p095tpgf.jpg We import 61 percent of the apples we eat, despite having the conditions to grow them ourselves. The UK produces around 55 percent of the food it consumes (in terms of value), according to the Department for Environment, Food and Rural Affairs (Defra). We import the rest from 160 countries, mainly in the EU (26 percent), but other key sources include Africa, North America, Asia, the rest of Europe and Australasia. We rely on other countries to fill our fruit bowls and salad drawers. In 2019, around 54 percent of vegetables and 16 percent of fruit supplied in the UK was home grown. Most of the imported veg – notably onions, tomatoes, lettuce, sweet peppers and cucumbers – came from Spain and the Netherlands (a key trading hub). For bananas, the UK looked to Colombia and Costa Rica, for grapes South Africa and Spain, and for apples France, South Africa and New Zealand. In other parts of our shopping basket, the UK supplied 58 percent of the cheese, 65 percent of the chicken, 86 percent of the beef, and 89 percent of the eggs we eat. In fact, the UK imports more than it exports in every broad food and drink category (for instance, meat, cereals, dairy and eggs, and fish) except beverages, thanks to the global thirst for Scotch whisky. https://ichef.bbci.co.uk/images/ic/480xn/p095tqld.jpg Brits prefer chicken breast meat to dark chicken meat, so we import some of this cut to satisfy demand. Why do we choose some imported foods? We’re used to having access to cheap food and products that don’t grow in our climate, such as avocados and bananas. This partly explains why the UK imports so much, but not entirely. Take chicken, for example. The UK could produce enough to supply its needs, but we Brits prefer breast meat to dark meat, so we import some to satisfy demand. Meanwhile, unwanted dark cuts such as wings, legs and thighs, which make up three-quarters of the bird, are exported. “We would rather people eat the whole bird, but we can’t change that overnight”, says Shraddha Kaul, Director of External Affairs at the British Poultry Council. But she detects signs Covid-19 might be leading to a subtle shift in attitude. “The pandemic has taught everyone to make the most of what is available, and perhaps we’ll see that with poultry meat.” The range of climate conditions across the UK make it ideal for growing apples all year round, yet we import 61 percent of those we eat. According to British Apples and Pears, a trade association, this reliance on imports dates back to 1973 when the UK joined the European Economic Community. Faced with stiff competition from overseas producers in warmer climates growing high-yielding varieties, many British apple orchards went out of production. Demand for Pink Lady®, a crisp, flavourful Australian variety, has surged and they now account for around 11 percent of apples eaten in the UK thanks in part to a vigorous marketing campaign. But they don’t thrive in our climate, so they’re imported from across the world, including France, South Africa and New Zealand. “The marketing budget that we use for British apples is raised from a levy from the growers and I estimate the Pink Lady® budget is more than double the total British budget”, says Ali Capper, Executive Chair of British Apples & Pears. Many (but not all) British-grown varieties store well, so consumers could eat local apples year-round, including Gala, Cameo, Red Prince, Magic Star and a new tasty variety called Junami. https://ichef.bbci.co.uk/images/ic/480xn/p095tqld.jpg Brits prefer chicken breast meat to dark chicken meat, so we import some of this cut to satisfy demand. Would the food supply be more secure if we grew more? https://ichef.bbci.co.uk/images/ic/480xn/p095ts0b.jpg In spring 2020 supermarket shelves were stripped bare of some foods, including eggs, pasta and flour, as people stockpiled during the first lockdown. But would importing less chicken, apples and other foods, and growing or producing more, make our food supplies more secure? Greater self-sufficiency could help insulate the UK against possible food supply disruptions both here and abroad caused by a number of factors, including drought, flooding and other extreme weather events resulting from climate change, according to Jack Ward, CEO of the British Growers Association. “We know we’re very heavily reliant on imports”, he says. Ward is conducting an audit of crops grown in the UK to identify ways to improve our self-sufficiency in fruit and veg. “We’re looking for opportunities to grow more of what we need”, he says. “What barriers do we need to shift? And what resources might we need in order to help it along?” Lower labour costs in Europe mean imported produce is often cheaper than home-grown. And storing more fruit and vegetables, which would be necessary to ensure a good year-round supply, is a cost producers on tight margins can’t necessarily afford. British farmers and food producers need support to tackle the challenges created by climate change, and other potential risks to supplies, according to Dr Rosalind Sharpe, from the Centre for Food Policy at City, University of London. “A lot of the places we import food from are likely to experience much more climate volatility than we will”, she says. “To that extent it makes sense for us, a temperate country, to conserve and nurture our food production capacity. That’s not only so we can produce food for ourselves, but because we might have to become more of a food exporter.” Environmentally sustainable farmers and food producers need to be nurtured and valued, and in many instances better paid, she argues. “I think people should support good British farmers and food producers”, she says. “Our food supply wouldn’t be secure without them in an emergency. We need farmers and food growers; we need their skills and knowledge.” How much of the food we eat should be British? https://ichef.bbci.co.uk/images/ic/480xn/p095tqrx.jpg To survive, farmers need the support of British consumers. Only eating food grown locally isn’t the best way to secure our food supply either, even if it were possible, says Henry Dimbleby, co-founder of the restaurant chain Leon and head of the government’s National Food Strategy. In his interim report to the government last year, he concluded “some established import routes for food are desirable, and absolute autarky is not”. Is there a percentage of home-grown food the UK should strive for? Or is that kind of target too simplistic for a complex issue? Dimbleby will explore self-sufficiency in his concluding report later this year. Experts in food security agree the UK will always need to import some food. As highlighted by the pandemic, when domestic supply lines in any country are sorely tested in an emergency they can prove fragile, so it is critical to avoid ‘putting all your eggs in one basket’. And consumers used to eating a wide variety of foods that can’t grow in the British climate aren’t likely to change their shopping and eating habits soon. But the UK needs some level of self-sufficiency, as a buffer against shortages caused by potential disruptions to food supplies both here and abroad, including industrial reaction, drought, flood, political unrest and war. And for British farmers and food producers to survive, they need the support of British consumers. Why the UK imports so much food https://ichef.bbci.co.uk/images/ic/480xn/p095ts9y.jpg During World War II we were encouraged to grow more of our own food. The UK relies heavily on imported food for complex and interconnected reasons that go back almost 200 years, says Timothy Lang, Professor of Food Policy at City, University of London’s Centre for Food Policy, and author of Feeding Britain. We were almost self-sufficient until the Corn Laws were repealed in 1846. These laws had been introduced partly to protect our agriculture by restricting grain imports. But harvest failures and the Irish potato famine highlighted the risks of relying totally on locally grown staples. During the two World Wars, self-sufficiency rose again when the Government urged citizens to ‘dig for victory’. But once food became cheaper to import than grow locally, imports rose again and for the past 30 years the proportion of home-grown food to imports consumed in the UK has declined steadily."
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by Hattie Ellis Soya, or soy, is one of the world’s most important crops. Regarded as a miracle bean that is highly nutritious, it is also now a major cause of environmental damage. Yet many of us don’t realise how much of it we eat. https://ichef.bbci.co.uk/images/ic/480xn/p08ztfgw.jpg Soya beans, one of the four most consumed food crops in the world. What is soya and when do I eat it? The soya bean was first cultivated in China around 5000 years ago, and has long been made into products such as soy sauce, tofu and miso in East Asia. Unusually for a plant, it is a ‘complete protein’, containing all the essential amino acids we need for life. This means you don’t have to eat other protein-rich foods alongside it for an adequate diet, hence its popularity in vegetarian and vegan diets around the world. In the past 50 years, soya’s growth as a worldwide commodity has soared with its use in industrial food systems. It is now everywhere, on shop shelves and in restaurants and takeaways, whether as an ingredient or as part of processing, for example as a cooking oil. Sometimes it’s in foods you don’t expect, such as bread, baked goods, smoothies, mayonnaise and chocolate. But the vast majority of soya, an estimated 75 percent, comes into the food chain through meat (especially chicken, pork and bacon), farmed fish, eggs and dairy, because soya is the major protein used in animal feed. From all these sources, the World Wide Fund for Nature (WWF) estimates we each eat, on average, 61kg of soya per year – that’s more than 1kg a week. What’s the problem? https://ichef.bbci.co.uk/images/ic/480xn/p08ztjks.jpg The toco toucan is part of the species-rich diversity of the Gran Chaco in Argentina and Paraguay, one of the world’s largest and most threatened forests now in danger from the expansion of soya in our food. Soya production has more than doubled over the past 20 years, and South America is the fastest developing producer of the world’s supply, now with about half of global production. In the process, great swathes of unique species-rich places have been destroyed, and continue to be destroyed. Two of the main places of concern, alongside the Amazon rainforest, are the species-rich savanna habitats of the Cerrado in Brazil, home to five percent of the world’s species, and the Gran Chaco in Argentina and Paraguay. “They can’t be replaced”, says Jonathan Gorman of the UK Sustainable Soya Initiative, a government-funded, industry-led group promoting sustainable soya supplies. “These are complicated eco-systems that are thousands of years old.” Unsustainable soya will continue to have “serious negative consequences” for biodiversity, habitat, water-use and climate change, says the WWF. The pace of growth of soya is especially worrying, it argues, with production rising nearly 40 percent over the past 10 years as the demand for meat grows worldwide. The United Nations OECD-FAO forecast on commodities, Agricultural Outlook 2020-2029, estimates a need for seven million more hectares of new land by 2028, almost twice the size of Switzerland, in order to grow soya for use in animal feeds alone. Furthermore, soya production for animal feed can involve the use of “highly hazardous” pesticides, according to Will Schreiber, a sustainability expert at the consultancy that produced the WWF-UK and RSPB report Riskier Business: The UK’s Overseas Land Footprint. How does soya farming affect us in the UK? Around 4.2 million tonnes of soya is used by the UK every year. About 70 percent of it comes from South America, and almost all of this is from countries which the Riskier Business report identifies as being high or very high risk from an environmental perspective. Although The UK Roundtable on Sustainable Soya says about two-thirds of the UK’s soya is now either certified or verified deforestation-free, or from a lower risk area such as the United States, this leaves a third that could be of concern, most of which is thought to come from Argentina. https://ichef.bbci.co.uk/images/ic/480xn/p08ztf3v.jpg Intensive soya farming in South America is part of the UK food chain. What about foods like soya milk, veggie burgers and soy sauce? The majority of soya used directly in human food and drink comes from outside the controversial countries. That’s because South America produces soya from genetically modified (GM) seed. UK consumers have historically been wary of GM ingredients in food, which have to be declared on the label. Traceable non-GM soya tends to come from places such as China, India and Europe. Will Schreiber says it is “highly unlikely” that the soya in foods such as veggie burgers and soya milk comes from South America. But soya that isn’t from the contested areas doesn’t necessarily have a clean bill of eco-health. Richard Young of the Sustainable Food Trust says there are problems with all soya grown as a monoculture (growing a single crop year after year on the same land), including damage to the soil and creating large fields “devoid of biodiversity”. Soya bean oil is the second largest source of vegetable oil globally. Around three-quarters of the soya bean oil imported into the UK comes from the Netherlands, a global-trade hub, and about half of this comes from Brazil and Argentina. https://ichef.bbci.co.uk/images/ic/480xn/p08ztdg7.jpg Large soya farms in South America eat up native vegetation and habitats. What can I see on the label? Although you can’t tell the origin of soya from packaging, you can look on branded products for sustainability certification marks, such as from RTRS (the Round Table on Responsible Soya) and the organisation ProTerra. But one problem is that it can be difficult to see there is soya in your food at all. For example, lecithin, an emulsifier that can be used in chocolate and processed foods, may be made from soya. Vegetable oil sold in shops now has to state what the bottle contains, but you don’t know the type of oil used in catering. Soya oil derived from GM crops, the type most typically grown in Argentina and Brazil, by law must be labelled, but this is hard to see when used in a fast-food outlet, café, canteen or restaurant. The main issue is animal feed, and there is no requirement to include details about this on the label. However, feed is a factor in certain standards, such as organic, and you can look for such certification marks on packaging. The search for sustainable soya alternatives Retailers, food service providers such as fast-food chains and manufacturers have woken up to the urgent need to source responsible soya. There has been some progress since the WWF’s October 2019 survey that compared retailers on their policies. Some major UK retailers and food companies have now committed to using and selling only 100 percent sustainable soya, with a focus on protecting forests and valuable native vegetation. You can look on company websites for the latest information. “We’ve seen a real increase in interest in sustainability and where our food comes from, and that’s extremely powerful”, says Rose McCulloch from The UK Roundtable. Customers asking questions and using company websites help businesses to recognise their concern about this issue, she explains. But challenges remain. Farmers are keen to grow this highly-profitable crop, supply chains can be difficult to trace, and global demand continues to increase. The solutions have to be reached by countries working together to ensure there’s a level playing field within a globalised food system. Some think the world needs to move on from its soya habit. Alternative proteins can be used in feed, and consumers can turn to products from different livestock farming systems. The Soil Association argues for a ‘less but better’ meat strategy, with more grass-fed livestock, and supports a recent study that shows how this could be achieved by 2050. https://ichef.bbci.co.uk/images/ic/480xn/p08ztl18.jpg Soya: a highly nutritious bean that is the world’s fastest-growing global crop but is contributing to huge environmental damage. What diet changes would make the most impact? Chicken and eggs have the heaviest soya footprint (per 100g) in terms of types of food, followed by farmed salmon and pork. UK beef and dairy cows are more likely to be fed on grass for at least some of the time than in many other countries, but soya can be used in feeds, especially in intensive beef and dairy farming when the animals are kept inside for longer rather than grazing outside in the fields. Look for products with organic or sustainability certification and for meat and dairy that is grass-fed and, to be sure of a soya-free diet, certified by the Pasture for Life Association (‘grass-fed’ at present means just half the feed must be pasture). The RTRS is a global certification standard for sustainable soya. Their soya footprint calculator will calculate an approximate breakdown of the hidden soya in your diet, including from sources such as farmed fish, eggs and chocolate, when you enter the amount of each food you eat per week. However, UK beef in particular, and some dairy, may have a lighter soya footprint than shown in the calculator, depending on the farming system, because it’s based on European figures. | {
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"content": "by Hattie Ellis Soya, or soy, is one of the world’s most important crops. Regarded as a miracle bean that is highly nutritious, it is also now a major cause of environmental damage. Yet many of us don’t realise how much of it we eat. https://ichef.bbci.co.uk/images/ic/480xn/p08ztfgw.jpg Soya beans, one of the four most consumed food crops in the world. What is soya and when do I eat it? The soya bean was first cultivated in China around 5000 years ago, and has long been made into products such as soy sauce, tofu and miso in East Asia. Unusually for a plant, it is a ‘complete protein’, containing all the essential amino acids we need for life. This means you don’t have to eat other protein-rich foods alongside it for an adequate diet, hence its popularity in vegetarian and vegan diets around the world. In the past 50 years, soya’s growth as a worldwide commodity has soared with its use in industrial food systems. It is now everywhere, on shop shelves and in restaurants and takeaways, whether as an ingredient or as part of processing, for example as a cooking oil. Sometimes it’s in foods you don’t expect, such as bread, baked goods, smoothies, mayonnaise and chocolate. But the vast majority of soya, an estimated 75 percent, comes into the food chain through meat (especially chicken, pork and bacon), farmed fish, eggs and dairy, because soya is the major protein used in animal feed. From all these sources, the World Wide Fund for Nature (WWF) estimates we each eat, on average, 61kg of soya per year – that’s more than 1kg a week. What’s the problem? https://ichef.bbci.co.uk/images/ic/480xn/p08ztjks.jpg The toco toucan is part of the species-rich diversity of the Gran Chaco in Argentina and Paraguay, one of the world’s largest and most threatened forests now in danger from the expansion of soya in our food. Soya production has more than doubled over the past 20 years, and South America is the fastest developing producer of the world’s supply, now with about half of global production. In the process, great swathes of unique species-rich places have been destroyed, and continue to be destroyed. Two of the main places of concern, alongside the Amazon rainforest, are the species-rich savanna habitats of the Cerrado in Brazil, home to five percent of the world’s species, and the Gran Chaco in Argentina and Paraguay. “They can’t be replaced”, says Jonathan Gorman of the UK Sustainable Soya Initiative, a government-funded, industry-led group promoting sustainable soya supplies. “These are complicated eco-systems that are thousands of years old.” Unsustainable soya will continue to have “serious negative consequences” for biodiversity, habitat, water-use and climate change, says the WWF. The pace of growth of soya is especially worrying, it argues, with production rising nearly 40 percent over the past 10 years as the demand for meat grows worldwide. The United Nations OECD-FAO forecast on commodities, Agricultural Outlook 2020-2029, estimates a need for seven million more hectares of new land by 2028, almost twice the size of Switzerland, in order to grow soya for use in animal feeds alone. Furthermore, soya production for animal feed can involve the use of “highly hazardous” pesticides, according to Will Schreiber, a sustainability expert at the consultancy that produced the WWF-UK and RSPB report Riskier Business: The UK’s Overseas Land Footprint. How does soya farming affect us in the UK? Around 4.2 million tonnes of soya is used by the UK every year. About 70 percent of it comes from South America, and almost all of this is from countries which the Riskier Business report identifies as being high or very high risk from an environmental perspective. Although The UK Roundtable on Sustainable Soya says about two-thirds of the UK’s soya is now either certified or verified deforestation-free, or from a lower risk area such as the United States, this leaves a third that could be of concern, most of which is thought to come from Argentina. https://ichef.bbci.co.uk/images/ic/480xn/p08ztf3v.jpg Intensive soya farming in South America is part of the UK food chain. What about foods like soya milk, veggie burgers and soy sauce? The majority of soya used directly in human food and drink comes from outside the controversial countries. That’s because South America produces soya from genetically modified (GM) seed. UK consumers have historically been wary of GM ingredients in food, which have to be declared on the label. Traceable non-GM soya tends to come from places such as China, India and Europe. Will Schreiber says it is “highly unlikely” that the soya in foods such as veggie burgers and soya milk comes from South America. But soya that isn’t from the contested areas doesn’t necessarily have a clean bill of eco-health. Richard Young of the Sustainable Food Trust says there are problems with all soya grown as a monoculture (growing a single crop year after year on the same land), including damage to the soil and creating large fields “devoid of biodiversity”. Soya bean oil is the second largest source of vegetable oil globally. Around three-quarters of the soya bean oil imported into the UK comes from the Netherlands, a global-trade hub, and about half of this comes from Brazil and Argentina. https://ichef.bbci.co.uk/images/ic/480xn/p08ztdg7.jpg Large soya farms in South America eat up native vegetation and habitats. What can I see on the label? Although you can’t tell the origin of soya from packaging, you can look on branded products for sustainability certification marks, such as from RTRS (the Round Table on Responsible Soya) and the organisation ProTerra. But one problem is that it can be difficult to see there is soya in your food at all. For example, lecithin, an emulsifier that can be used in chocolate and processed foods, may be made from soya. Vegetable oil sold in shops now has to state what the bottle contains, but you don’t know the type of oil used in catering. Soya oil derived from GM crops, the type most typically grown in Argentina and Brazil, by law must be labelled, but this is hard to see when used in a fast-food outlet, café, canteen or restaurant. The main issue is animal feed, and there is no requirement to include details about this on the label. However, feed is a factor in certain standards, such as organic, and you can look for such certification marks on packaging. The search for sustainable soya alternatives Retailers, food service providers such as fast-food chains and manufacturers have woken up to the urgent need to source responsible soya. There has been some progress since the WWF’s October 2019 survey that compared retailers on their policies. Some major UK retailers and food companies have now committed to using and selling only 100 percent sustainable soya, with a focus on protecting forests and valuable native vegetation. You can look on company websites for the latest information. “We’ve seen a real increase in interest in sustainability and where our food comes from, and that’s extremely powerful”, says Rose McCulloch from The UK Roundtable. Customers asking questions and using company websites help businesses to recognise their concern about this issue, she explains. But challenges remain. Farmers are keen to grow this highly-profitable crop, supply chains can be difficult to trace, and global demand continues to increase. The solutions have to be reached by countries working together to ensure there’s a level playing field within a globalised food system. Some think the world needs to move on from its soya habit. Alternative proteins can be used in feed, and consumers can turn to products from different livestock farming systems. The Soil Association argues for a ‘less but better’ meat strategy, with more grass-fed livestock, and supports a recent study that shows how this could be achieved by 2050. https://ichef.bbci.co.uk/images/ic/480xn/p08ztl18.jpg Soya: a highly nutritious bean that is the world’s fastest-growing global crop but is contributing to huge environmental damage. What diet changes would make the most impact? Chicken and eggs have the heaviest soya footprint (per 100g) in terms of types of food, followed by farmed salmon and pork. UK beef and dairy cows are more likely to be fed on grass for at least some of the time than in many other countries, but soya can be used in feeds, especially in intensive beef and dairy farming when the animals are kept inside for longer rather than grazing outside in the fields. Look for products with organic or sustainability certification and for meat and dairy that is grass-fed and, to be sure of a soya-free diet, certified by the Pasture for Life Association (‘grass-fed’ at present means just half the feed must be pasture). The RTRS is a global certification standard for sustainable soya. Their soya footprint calculator will calculate an approximate breakdown of the hidden soya in your diet, including from sources such as farmed fish, eggs and chocolate, when you enter the amount of each food you eat per week. However, UK beef in particular, and some dairy, may have a lighter soya footprint than shown in the calculator, depending on the farming system, because it’s based on European figures."
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https://ichef.bbci.co.uk/images/ic/480xn/p07cx7j9.jpg https://ichef.bbci.co.uk/images/ic/480xn/p07c6gkd.jpg Joseph Poore, University of Oxford Demand environmental labelling “One of the most important things we can do as consumers is ask that producers put environmental labels on their food”, says Joseph Poore from the University of Oxford. “Two products that look exactly the same in the shops can have dramatically different impacts on the environment. Today we have no way of telling them apart. For example, a bar of chocolate could create 7kg of CO2 – the same as driving 30 miles in a typical petrol car – or zero emissions if the trees are growing and removing carbon dioxide from the atmosphere. “Adding environmental labels to foods wouldn’t just allow us to make better choices, it would mean that producers would have to measure their environmental impacts – something that is rarely done today – and then compete on them. We already know labelling works in other sectors. Countries that require energy labels on household appliances see energy efficiency increase three times faster than countries that don’t. “However, the lowest impact beef is still responsible for six times more greenhouse gases and 36 times more land than beans and pulses. “The single biggest way to reduce your impact right now is to avoid meat and dairy. It’s far bigger than cutting down on your flights or buying an electric car.” “You can learn more about this issue by listening to my recent presentation. “Labels must therefore highlight both sustainable producers and sustainable products, supporting the crucial transition to far lower levels of meat and dairy in our diets.” Joseph Poore, University of Oxford, is the author of recent research: Reducing Food's Environmental Impacts through Producers and Consumers https://ichef.bbci.co.uk/images/ic/480xn/p07c6gkd.jpg Joseph Poore, University of Oxford https://ichef.bbci.co.uk/images/ic/480xn/p07c6k5q.jpg Richard George, Head of Forests, Greenpeace UK Move towards a plant-based diet “Meat causes 60 percent of food-related greenhouse gas emissions worldwide. Eating less meat and dairy is one practical thing we can all do to reduce our dietary emissions”, says Richard George, Head of Forests, Greenpeace UK. “But big brands and food companies must also take responsibility. “In the UK we’re eating less red meat nowadays, but our chicken consumption is rising. That’s a problem because chicken is fed on soya. Forests and other habitats such as the Brazilian Cerrado, the world’s most wildlife-rich savannah, are being wiped out to grow crops like soya, 90 percent of which is fed to animals. In the last 10 years an area of forest twice the size of the UK has been destroyed for soya, palm oil, cattle and other commodities. “Scientists say we must more than halve our consumption of all meat and dairy to prevent climate breakdown. Eating more grains, fruit and veg and less meat means we can get more food from less land, reducing the pressure to convert forests into farmland. It’s much healthier for us too.” https://ichef.bbci.co.uk/images/ic/480xn/p07c6k5q.jpg Richard George, Head of Forests, Greenpeace UK https://ichef.bbci.co.uk/images/ic/480xn/p07cczxg.jpg Patrick Holden, Founding Director of The Sustainable Food Trust Eat grass-fed meat “The single most important thing we can do is to eat in such a way that our farmers are able to introduce sustainable farming methods”, says Patrick Holden, Founding Director of the Sustainable Food Trust. “This enables them to rebuild the soil carbon that has been lost during the period of industrial agriculture. “There is a growing consensus that sustainable diets should avoid all intensively produced chicken, pork and dairy products, and include more vegetables and other fresh foods, including grains, nuts and pulses. “Where we differ from other organisations is in our advocacy of sustainable diets to include increased consumption of grass-fed or mainly grass-fed beef and lamb… Unless we purchase these products, it will be impossible for our farmers to introduce fertility-building grasslands into their crop rotations, which will be essential to rebuild soil carbon stocks.” https://ichef.bbci.co.uk/images/ic/480xn/p07cczxg.jpg Patrick Holden, Founding Director of The Sustainable Food Trust https://ichef.bbci.co.uk/images/ic/480xn/p07c6gll.jpg Clare Oxborrow, campaigner at Friends of the Earth Send just one letter, email or tweet “You’ll slash the greenhouse gas emissions of your, or your family’s, diet by eating less – and better – meat and dairy”, says Clare Oxborrow, campaigner at Friends of the Earth. “But you can start to achieve a wider benefit to the planet by being an ‘active food citizen’… This can involve talking to retailers about where they source their products, lobbying your local politicians, or getting involved in projects to increase green space and local food production in your community. You might have previously written things like this off as needing too much of your time, but you can start right now. Just one letter, email or tweet is all you need to start your journey as an environmental campaigner.” https://ichef.bbci.co.uk/images/ic/480xn/p07c6gll.jpg Clare Oxborrow, campaigner at Friends of the Earth https://ichef.bbci.co.uk/images/ic/480xn/p07cf4p6.jpg Rob Percival, Head of Food and Health Policy, the Soil Association Eat organically “To reduce your environmental impact, eat organic food”, says Rob Percival, Head of Food and Health Policy, the Soil Association. “Organic farming… can help to tackle climate change because organic soils are healthier and store more carbon. If all UK farming was converted to organic, at least 1.3 million tonnes of carbon would be taken up by the soil each year – the equivalent of taking nearly 1 million cars off the road. “Organic farming is also better for nature. Intensive agriculture is dependent on chemical pesticides and synthetic fertilisers, which can harm wildlife. Recent studies have linked pesticide use to a collapse in global insect populations. Studies have shown that wildlife is 50 percent more abundant on organic than on non-organic farms. Every time you buy organic, you're helping nature to thrive.” https://ichef.bbci.co.uk/images/ic/480xn/p07cf4p6.jpg Rob Percival, Head of Food and Health Policy, the Soil Association https://ichef.bbci.co.uk/images/ic/480xn/p07c6k3f.jpg Emma Keller, Head of Food Commodities, WWF UK Eating healthily has more benefits than one “Adopting a healthy, sustainable diet can help us achieve a 30 percent reduction in our carbon footprint by 2030 compared to 1990 levels, according to our Livewell research”, says Emma Keller, Head of Food Commodities, WWF UK. “This means we need more legumes, nuts, fruits and vegetables on our plates, and less meat – red, white and ultra-processed – dairy and cheese. Following the WWF’s six Livewell principles can help lead a more healthy, sustainable life. “Our flagship Living Planet Report last year highlighted that overuse of natural resources on land and in the oceans, plus agricultural activity driven by human consumption, are the dominant causes of current wildlife declines and the destruction of forests, oceans and landscapes.” https://ichef.bbci.co.uk/images/ic/480xn/p07c6k3f.jpg Emma Keller, Head of Food Commodities, WWF UK | {
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"content": "https://ichef.bbci.co.uk/images/ic/480xn/p07cx7j9.jpg https://ichef.bbci.co.uk/images/ic/480xn/p07c6gkd.jpg Joseph Poore, University of Oxford Demand environmental labelling “One of the most important things we can do as consumers is ask that producers put environmental labels on their food”, says Joseph Poore from the University of Oxford. “Two products that look exactly the same in the shops can have dramatically different impacts on the environment. Today we have no way of telling them apart. For example, a bar of chocolate could create 7kg of CO2 – the same as driving 30 miles in a typical petrol car – or zero emissions if the trees are growing and removing carbon dioxide from the atmosphere. “Adding environmental labels to foods wouldn’t just allow us to make better choices, it would mean that producers would have to measure their environmental impacts – something that is rarely done today – and then compete on them. We already know labelling works in other sectors. Countries that require energy labels on household appliances see energy efficiency increase three times faster than countries that don’t. “However, the lowest impact beef is still responsible for six times more greenhouse gases and 36 times more land than beans and pulses. “The single biggest way to reduce your impact right now is to avoid meat and dairy. It’s far bigger than cutting down on your flights or buying an electric car.” “You can learn more about this issue by listening to my recent presentation. “Labels must therefore highlight both sustainable producers and sustainable products, supporting the crucial transition to far lower levels of meat and dairy in our diets.” Joseph Poore, University of Oxford, is the author of recent research: Reducing Food's Environmental Impacts through Producers and Consumers https://ichef.bbci.co.uk/images/ic/480xn/p07c6gkd.jpg Joseph Poore, University of Oxford https://ichef.bbci.co.uk/images/ic/480xn/p07c6k5q.jpg Richard George, Head of Forests, Greenpeace UK Move towards a plant-based diet “Meat causes 60 percent of food-related greenhouse gas emissions worldwide. Eating less meat and dairy is one practical thing we can all do to reduce our dietary emissions”, says Richard George, Head of Forests, Greenpeace UK. “But big brands and food companies must also take responsibility. “In the UK we’re eating less red meat nowadays, but our chicken consumption is rising. That’s a problem because chicken is fed on soya. Forests and other habitats such as the Brazilian Cerrado, the world’s most wildlife-rich savannah, are being wiped out to grow crops like soya, 90 percent of which is fed to animals. In the last 10 years an area of forest twice the size of the UK has been destroyed for soya, palm oil, cattle and other commodities. “Scientists say we must more than halve our consumption of all meat and dairy to prevent climate breakdown. Eating more grains, fruit and veg and less meat means we can get more food from less land, reducing the pressure to convert forests into farmland. It’s much healthier for us too.” https://ichef.bbci.co.uk/images/ic/480xn/p07c6k5q.jpg Richard George, Head of Forests, Greenpeace UK https://ichef.bbci.co.uk/images/ic/480xn/p07cczxg.jpg Patrick Holden, Founding Director of The Sustainable Food Trust Eat grass-fed meat “The single most important thing we can do is to eat in such a way that our farmers are able to introduce sustainable farming methods”, says Patrick Holden, Founding Director of the Sustainable Food Trust. “This enables them to rebuild the soil carbon that has been lost during the period of industrial agriculture. “There is a growing consensus that sustainable diets should avoid all intensively produced chicken, pork and dairy products, and include more vegetables and other fresh foods, including grains, nuts and pulses. “Where we differ from other organisations is in our advocacy of sustainable diets to include increased consumption of grass-fed or mainly grass-fed beef and lamb… Unless we purchase these products, it will be impossible for our farmers to introduce fertility-building grasslands into their crop rotations, which will be essential to rebuild soil carbon stocks.” https://ichef.bbci.co.uk/images/ic/480xn/p07cczxg.jpg Patrick Holden, Founding Director of The Sustainable Food Trust https://ichef.bbci.co.uk/images/ic/480xn/p07c6gll.jpg Clare Oxborrow, campaigner at Friends of the Earth Send just one letter, email or tweet “You’ll slash the greenhouse gas emissions of your, or your family’s, diet by eating less – and better – meat and dairy”, says Clare Oxborrow, campaigner at Friends of the Earth. “But you can start to achieve a wider benefit to the planet by being an ‘active food citizen’… This can involve talking to retailers about where they source their products, lobbying your local politicians, or getting involved in projects to increase green space and local food production in your community. You might have previously written things like this off as needing too much of your time, but you can start right now. Just one letter, email or tweet is all you need to start your journey as an environmental campaigner.” https://ichef.bbci.co.uk/images/ic/480xn/p07c6gll.jpg Clare Oxborrow, campaigner at Friends of the Earth https://ichef.bbci.co.uk/images/ic/480xn/p07cf4p6.jpg Rob Percival, Head of Food and Health Policy, the Soil Association Eat organically “To reduce your environmental impact, eat organic food”, says Rob Percival, Head of Food and Health Policy, the Soil Association. “Organic farming… can help to tackle climate change because organic soils are healthier and store more carbon. If all UK farming was converted to organic, at least 1.3 million tonnes of carbon would be taken up by the soil each year – the equivalent of taking nearly 1 million cars off the road. “Organic farming is also better for nature. Intensive agriculture is dependent on chemical pesticides and synthetic fertilisers, which can harm wildlife. Recent studies have linked pesticide use to a collapse in global insect populations. Studies have shown that wildlife is 50 percent more abundant on organic than on non-organic farms. Every time you buy organic, you're helping nature to thrive.” https://ichef.bbci.co.uk/images/ic/480xn/p07cf4p6.jpg Rob Percival, Head of Food and Health Policy, the Soil Association https://ichef.bbci.co.uk/images/ic/480xn/p07c6k3f.jpg Emma Keller, Head of Food Commodities, WWF UK Eating healthily has more benefits than one “Adopting a healthy, sustainable diet can help us achieve a 30 percent reduction in our carbon footprint by 2030 compared to 1990 levels, according to our Livewell research”, says Emma Keller, Head of Food Commodities, WWF UK. “This means we need more legumes, nuts, fruits and vegetables on our plates, and less meat – red, white and ultra-processed – dairy and cheese. Following the WWF’s six Livewell principles can help lead a more healthy, sustainable life. “Our flagship Living Planet Report last year highlighted that overuse of natural resources on land and in the oceans, plus agricultural activity driven by human consumption, are the dominant causes of current wildlife declines and the destruction of forests, oceans and landscapes.” https://ichef.bbci.co.uk/images/ic/480xn/p07c6k3f.jpg Emma Keller, Head of Food Commodities, WWF UK"
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Farmers are using innovative methods, on their farms and further afield, to reduce their environmental impact. Some are creating products you may not know about, others are using techniques and technology designed to slash their carbon footprint. Just how far has environmentally friendly farming come, and what questions should you be asking about how your food is produced? https://ichef.bbci.co.uk/images/ic/480xn/p081r86v.jpg Fruit farmer Charlie Fermor has an unusual way of dealing with food waste. Slashing food waste Fruit farmer Charlie Fermor has two main environmental focuses: to reduce food waste and find the most environmentally-friendly packaging for his farm. And he’s found ways to do both. “We’ve always tried to be as efficient as possible on the farm, and reducing waste is probably the biggest part of that.”## Growing up on the family farm, it was Charlie’s dad who initially looked at ways to reduce food waste. Charlie remembers one incident where they harvested 40 tonnes of strawberries, only to be told by the buyer they weren’t required any more. “It was all packaged, ready to go, and it was just thrown out”, he says. This kicked off a chain of events that eventually led to a solution: to dehydrate excess food. After a bumper crop of apples, they dehydrated excess apples into healthy snacks. Then they started experimenting with other produce. As the business started to grow, they expanded their range in order to make use of food that would otherwise go to waste. Now Charlie dehydrates the produce of other food companies and farms. “It’s saving that container-load of produce that otherwise would just be thrown out”, he says. Charlie’s environmental work doesn’t end there. After becoming frustrated by plastic waste, he became the first fresh food producer in the country to use compostable packaging. “Every year between Christmas and New Year, I’d go around all the hedgerows on the farm and pick up plastic waste – things like cola bottles and crisp packets. And every year I’d get five or six truckloads of it. I thought; ‘we’ve got to do something to help combat this’”, he says. He’s now investigating a further type of plastic that could be easily recyclable. Watch this space. https://ichef.bbci.co.uk/images/ic/480xn/p081r86v.jpg Fruit farmer Charlie Fermor has an unusual way of dealing with food waste. https://ichef.bbci.co.uk/images/ic/480xn/p081r8tg.jpg Richard Bramley aims to ensure the land he farms helps reduce carbon in the atmosphere. Making the land a carbon sink Representing the North-eastern region on the NFU’s national environment forum, food farmer Richard Bramley is often trying to find solutions to environmental issues – and for him, it’s personal. “We were severely flooded in 2012 and lost a lot of money. That’s the other side of the climate we see – the effect it has on our weather and land.” Based in Yorkshire, his farm has been hit by flooding several times, ruining crops and the land. “The 2012 flood was in September, so we had high-value crops in the ground such as potatoes, which we hadn’t been able to harvest. We had put all the investments in and they were just killed. That was a painful experience. There is no insurance and you don’t get compensation, so you have to take it on the chin.” So what is Richard doing to help the environment? He is helping to reduce carbon in the atmosphere, ensures no food goes to waste and produces his own energy. “While we don’t have livestock on the farm, straw – a co-product of our wheat and barley – goes to two other farms that have beef cattle, and then comes back to us as a lovely manure that we can put on the land to enrich the soil. Nothing goes to waste.” Out of season, they use cover crops on their fields. “Essentially, these are sacrificial plants. We harvest the crop in the summer and then sow a mixture of six species of plants, all with different characteristics. They grow until March, when the crop will be incorporated into the soil, and we’ll then sow the next year’s crop. This process harvests carbon from the atmosphere and locks it in the plant fibre.” The land effectively becomes a carbon sink. “There is a cost to go through this process and the benefits to me aren’t measurable, but it’s a gut feeling that this is right.”Richard also buys in seed to help feed wild birds in the winter and has let the farm’s hedgerows grow and enhanced them with flowering plants so they act as a pollen source. He uses solar panels on the land and, perhaps most importantly, he invites farmers, politicians, “and anyone who’ll listen” to the farm to discuss environmental steps. https://ichef.bbci.co.uk/images/ic/480xn/p081r8tg.jpg Richard Bramley aims to ensure the land he farms helps reduce carbon in the atmosphere. https://ichef.bbci.co.uk/images/ic/480xn/p081r8wz.jpg Cattle farmer Ian Wheal has developed an app to track the welfare of animals. Tracking the environmental impact of your food As individuals and businesses want to know more about food’s provenance, farmers need to be able to demonstrate their animal welfare standards, transportation processes and the environmental impact of their food. Australian Ian Wheal, who grew up on a cattle farm, has developed an app that demonstrates these things to others in the supply chain. “Inefficiency in the supply chain has a huge impact on lots of things, including the commercial sustainability of farms”, he says. Crucially, he hopes the app can help improve animal welfare and environmental standards. “It pays to have a happy animal and a high welfare standard. The app can track where the animals are, how many days they’ve spent on grass and how much energy they’ve used on feed, and this can help farmers build a picture of their own welfare standards and find ways to improve them”. Examining the energy used from the feed is particularly important to the environment. “If animals are inefficient on feed, they’re not using that feed for growing, and it comes out as a by-product: methane, nitrogen, all of the environmental gases.” Ian’s already looking at further developments with the app, which could detail the off-setting a farmer has done to reduce his or her carbon footprint. “You’re never going to be able to buy an animal that has a zero carbon footprint, but you are going to be able to buy an animal that is at net zero output.” https://ichef.bbci.co.uk/images/ic/480xn/p081r8wz.jpg Cattle farmer Ian Wheal has developed an app to track the welfare of animals. https://ichef.bbci.co.uk/images/ic/480xn/p081r90k.jpg Ryan McCormack uses technology to cut his farm’s carbon footprint. Finding cutting-edge tech to cut your carbon footprint High-tech equipment helps Ryan McCormack address environmental impact and cost-effective farming. And the farm manager in Kent is winning awards for his work. “We’ve got the technology to drill straight into the field without any prior cultivation to plant seeds, so we’re not having to loosen up the soil.” What this means is “we’re not using big, heavy machinery to cultivate the land, so we’re saving on diesel.” Ryan also uses GPS and yield maps to get data on what nutrients are required. “We can pinpoint the areas that need a bit more attention. And as you go through the field applying fertilizers, one machine reads the green matter, so it knows what its potential is.” This means he isn’t treating all areas of a field in the same way, but can pinpoint what’s needed where. Ryan hopes his farm will become self-sufficient – and that technology could help with this. “I believe, in 10 years’ time, we will be self-sufficient. I know there’s electric vehicles coming out and we could use methane biofuel too.” “We could make a biofuel using methane gas, which could then power machinery, which would then be used to feed the animals – and also feed the world.” However, it’s not just about the latest gizmos and gadgets. Like Richard, Ryan uses cover crops on the fields. He goes into the local community and helps educate the next generation of farmers on the importance of looking after the environment. https://ichef.bbci.co.uk/images/ic/480xn/p081r90k.jpg Ryan McCormack uses technology to cut his farm’s carbon footprint. https://ichef.bbci.co.uk/images/ic/480xn/p081sf68.jpg David Blacker focuses on improving the quality of the soil to help the environment. Improving the quality of the soil North Yorkshire crop farmer David Blacker, a third-generation farmer, is always learning and trying to improve the environment. “You’re handed the reins when your father retires. He improved it a certain amount and then, as the next generation, you want to go further.” So, seven years ago he decided to change the way he farmed. David had become concerned that the processes on his farm were damaging the soil – not only failing to keep nutrients in, but organic matter was starting to disappear too. He had been operating a four-pass system, which means before seeds were planted the soil was churned up multiple times. After the change in process? “From an emissions point of view it's gone down from a four-pass machinery operation to one tractor and one pass”. This means he’s using far less diesel to achieve the same outcome. David’s also a fan of technology – he mentions a contraption he has on his tractor which tells him how much fertiliser needs to be applied. “It looks a bit like a surfboard, but the sensors can pick up what green mass there is on the leaves, which then helps to inform the amount of fertiliser that’s needed.” Reducing the amount of chemicals that could be released from the farm is vital to David. He’s visited a water treatment works to see what they have to do to ensure water’s fit for human consumption. “If nitrates are running off the field, when the water companies are extracting the water for us to drink, they have to do a lot to clean it and make it healthy”, he says. David uses cover-crops on his fields and has taken part in trials with organisations testing various seed mixes to see which will help farmers get the best yields. He’s hoping with time this could impact policy in the future. In the meantime, he's thinking about what else he could do to make the farm more environmentally friendly. He’s already seen more partridges and lapwings arrive at his farm and he hopes that he could improve his ponds to encourage nature further. https://ichef.bbci.co.uk/images/ic/480xn/p081sf68.jpg David Blacker focuses on improving the quality of the soil to help the environment. What can you do to help? When it comes to food, you’re probably already trying to do your bit for the environment – reducing your plastic, cutting down on food waste and checking to see if there’s a way to reduce your food’s carbon footprint. So what else can you do? Buy in season – cook with seasonal produce so you can shop locally, which will reduce your food’s carbon footprint. Get the kids involved – plenty of farms hold educational events or tours so children can see where their food comes from and what it’s impact is on the environment. Ryan ran an event where he taught children where the ingredients in bread come from and interactive sessions on how bees are beneficial to the environment. Check your local area to see if there are similar events near you! Check the welfare standards – if you’re buying meat or dairy, check that it adheres to welfare and environmental standards. Ian Wheal argues that happy animals tend to come from farms that are also trying to help the environment. | {
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"content": "Farmers are using innovative methods, on their farms and further afield, to reduce their environmental impact. Some are creating products you may not know about, others are using techniques and technology designed to slash their carbon footprint. Just how far has environmentally friendly farming come, and what questions should you be asking about how your food is produced? https://ichef.bbci.co.uk/images/ic/480xn/p081r86v.jpg Fruit farmer Charlie Fermor has an unusual way of dealing with food waste. Slashing food waste Fruit farmer Charlie Fermor has two main environmental focuses: to reduce food waste and find the most environmentally-friendly packaging for his farm. And he’s found ways to do both. “We’ve always tried to be as efficient as possible on the farm, and reducing waste is probably the biggest part of that.”## Growing up on the family farm, it was Charlie’s dad who initially looked at ways to reduce food waste. Charlie remembers one incident where they harvested 40 tonnes of strawberries, only to be told by the buyer they weren’t required any more. “It was all packaged, ready to go, and it was just thrown out”, he says. This kicked off a chain of events that eventually led to a solution: to dehydrate excess food. After a bumper crop of apples, they dehydrated excess apples into healthy snacks. Then they started experimenting with other produce. As the business started to grow, they expanded their range in order to make use of food that would otherwise go to waste. Now Charlie dehydrates the produce of other food companies and farms. “It’s saving that container-load of produce that otherwise would just be thrown out”, he says. Charlie’s environmental work doesn’t end there. After becoming frustrated by plastic waste, he became the first fresh food producer in the country to use compostable packaging. “Every year between Christmas and New Year, I’d go around all the hedgerows on the farm and pick up plastic waste – things like cola bottles and crisp packets. And every year I’d get five or six truckloads of it. I thought; ‘we’ve got to do something to help combat this’”, he says. He’s now investigating a further type of plastic that could be easily recyclable. Watch this space. https://ichef.bbci.co.uk/images/ic/480xn/p081r86v.jpg Fruit farmer Charlie Fermor has an unusual way of dealing with food waste. https://ichef.bbci.co.uk/images/ic/480xn/p081r8tg.jpg Richard Bramley aims to ensure the land he farms helps reduce carbon in the atmosphere. Making the land a carbon sink Representing the North-eastern region on the NFU’s national environment forum, food farmer Richard Bramley is often trying to find solutions to environmental issues – and for him, it’s personal. “We were severely flooded in 2012 and lost a lot of money. That’s the other side of the climate we see – the effect it has on our weather and land.” Based in Yorkshire, his farm has been hit by flooding several times, ruining crops and the land. “The 2012 flood was in September, so we had high-value crops in the ground such as potatoes, which we hadn’t been able to harvest. We had put all the investments in and they were just killed. That was a painful experience. There is no insurance and you don’t get compensation, so you have to take it on the chin.” So what is Richard doing to help the environment? He is helping to reduce carbon in the atmosphere, ensures no food goes to waste and produces his own energy. “While we don’t have livestock on the farm, straw – a co-product of our wheat and barley – goes to two other farms that have beef cattle, and then comes back to us as a lovely manure that we can put on the land to enrich the soil. Nothing goes to waste.” Out of season, they use cover crops on their fields. “Essentially, these are sacrificial plants. We harvest the crop in the summer and then sow a mixture of six species of plants, all with different characteristics. They grow until March, when the crop will be incorporated into the soil, and we’ll then sow the next year’s crop. This process harvests carbon from the atmosphere and locks it in the plant fibre.” The land effectively becomes a carbon sink. “There is a cost to go through this process and the benefits to me aren’t measurable, but it’s a gut feeling that this is right.”Richard also buys in seed to help feed wild birds in the winter and has let the farm’s hedgerows grow and enhanced them with flowering plants so they act as a pollen source. He uses solar panels on the land and, perhaps most importantly, he invites farmers, politicians, “and anyone who’ll listen” to the farm to discuss environmental steps. https://ichef.bbci.co.uk/images/ic/480xn/p081r8tg.jpg Richard Bramley aims to ensure the land he farms helps reduce carbon in the atmosphere. https://ichef.bbci.co.uk/images/ic/480xn/p081r8wz.jpg Cattle farmer Ian Wheal has developed an app to track the welfare of animals. Tracking the environmental impact of your food As individuals and businesses want to know more about food’s provenance, farmers need to be able to demonstrate their animal welfare standards, transportation processes and the environmental impact of their food. Australian Ian Wheal, who grew up on a cattle farm, has developed an app that demonstrates these things to others in the supply chain. “Inefficiency in the supply chain has a huge impact on lots of things, including the commercial sustainability of farms”, he says. Crucially, he hopes the app can help improve animal welfare and environmental standards. “It pays to have a happy animal and a high welfare standard. The app can track where the animals are, how many days they’ve spent on grass and how much energy they’ve used on feed, and this can help farmers build a picture of their own welfare standards and find ways to improve them”. Examining the energy used from the feed is particularly important to the environment. “If animals are inefficient on feed, they’re not using that feed for growing, and it comes out as a by-product: methane, nitrogen, all of the environmental gases.” Ian’s already looking at further developments with the app, which could detail the off-setting a farmer has done to reduce his or her carbon footprint. “You’re never going to be able to buy an animal that has a zero carbon footprint, but you are going to be able to buy an animal that is at net zero output.” https://ichef.bbci.co.uk/images/ic/480xn/p081r8wz.jpg Cattle farmer Ian Wheal has developed an app to track the welfare of animals. https://ichef.bbci.co.uk/images/ic/480xn/p081r90k.jpg Ryan McCormack uses technology to cut his farm’s carbon footprint. Finding cutting-edge tech to cut your carbon footprint High-tech equipment helps Ryan McCormack address environmental impact and cost-effective farming. And the farm manager in Kent is winning awards for his work. “We’ve got the technology to drill straight into the field without any prior cultivation to plant seeds, so we’re not having to loosen up the soil.” What this means is “we’re not using big, heavy machinery to cultivate the land, so we’re saving on diesel.” Ryan also uses GPS and yield maps to get data on what nutrients are required. “We can pinpoint the areas that need a bit more attention. And as you go through the field applying fertilizers, one machine reads the green matter, so it knows what its potential is.” This means he isn’t treating all areas of a field in the same way, but can pinpoint what’s needed where. Ryan hopes his farm will become self-sufficient – and that technology could help with this. “I believe, in 10 years’ time, we will be self-sufficient. I know there’s electric vehicles coming out and we could use methane biofuel too.” “We could make a biofuel using methane gas, which could then power machinery, which would then be used to feed the animals – and also feed the world.” However, it’s not just about the latest gizmos and gadgets. Like Richard, Ryan uses cover crops on the fields. He goes into the local community and helps educate the next generation of farmers on the importance of looking after the environment. https://ichef.bbci.co.uk/images/ic/480xn/p081r90k.jpg Ryan McCormack uses technology to cut his farm’s carbon footprint. https://ichef.bbci.co.uk/images/ic/480xn/p081sf68.jpg David Blacker focuses on improving the quality of the soil to help the environment. Improving the quality of the soil North Yorkshire crop farmer David Blacker, a third-generation farmer, is always learning and trying to improve the environment. “You’re handed the reins when your father retires. He improved it a certain amount and then, as the next generation, you want to go further.” So, seven years ago he decided to change the way he farmed. David had become concerned that the processes on his farm were damaging the soil – not only failing to keep nutrients in, but organic matter was starting to disappear too. He had been operating a four-pass system, which means before seeds were planted the soil was churned up multiple times. After the change in process? “From an emissions point of view it's gone down from a four-pass machinery operation to one tractor and one pass”. This means he’s using far less diesel to achieve the same outcome. David’s also a fan of technology – he mentions a contraption he has on his tractor which tells him how much fertiliser needs to be applied. “It looks a bit like a surfboard, but the sensors can pick up what green mass there is on the leaves, which then helps to inform the amount of fertiliser that’s needed.” Reducing the amount of chemicals that could be released from the farm is vital to David. He’s visited a water treatment works to see what they have to do to ensure water’s fit for human consumption. “If nitrates are running off the field, when the water companies are extracting the water for us to drink, they have to do a lot to clean it and make it healthy”, he says. David uses cover-crops on his fields and has taken part in trials with organisations testing various seed mixes to see which will help farmers get the best yields. He’s hoping with time this could impact policy in the future. In the meantime, he's thinking about what else he could do to make the farm more environmentally friendly. He’s already seen more partridges and lapwings arrive at his farm and he hopes that he could improve his ponds to encourage nature further. https://ichef.bbci.co.uk/images/ic/480xn/p081sf68.jpg David Blacker focuses on improving the quality of the soil to help the environment. What can you do to help? When it comes to food, you’re probably already trying to do your bit for the environment – reducing your plastic, cutting down on food waste and checking to see if there’s a way to reduce your food’s carbon footprint. So what else can you do? Buy in season – cook with seasonal produce so you can shop locally, which will reduce your food’s carbon footprint. Get the kids involved – plenty of farms hold educational events or tours so children can see where their food comes from and what it’s impact is on the environment. Ryan ran an event where he taught children where the ingredients in bread come from and interactive sessions on how bees are beneficial to the environment. Check your local area to see if there are similar events near you! Check the welfare standards – if you’re buying meat or dairy, check that it adheres to welfare and environmental standards. Ian Wheal argues that happy animals tend to come from farms that are also trying to help the environment."
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Image source, BBC https://ichef.bbci.co.uk/images/ic/480xn/p07vjjh7.jpg “I’ve eaten meat my whole life, but the more I learn about our planet, the more I question how we treat it”, says Liz Bonnin at the start of new BBC One documentary Meat: A Threat To Our Planet?. Over the next 60 minutes, we see the wildlife biologist travel from ‘feedyards’ (cattle ranches), pig farms and research facilities in the USA to the Amazon rainforest. She then heads to Brazil’s Cerrado region and makes her way to Robben Island in South Africa, before the programme comes to an end at a Welsh farm where they’re doing things a bit differently. The reason? To see how the environment is impacted by the meat industry – whether that’s due to the methane and waste animals produce or the feed for livestock. “Unless we do things very differently,” says Liz, “the impact the meat industry has on our environment is only going to get worse. As demand increases, so do greenhouse gas emissions, so does pollution, so does the destruction of biodiversity. Which leads to one very obvious question: should we just stop eating meat?” This question is asked often, and the answers given can be divisive. So, we ask experts – what’s the least environmentally damaging way to eat meat? https://ichef.bbci.co.uk/images/ic/480xn/p07w061k.jpg Nutrition should be taken into account Professor Nigel Scollan, Director of Institute for Global Food Security, Queen's University Belfast “It’s critical we all take responsibility for reducing the environmental impact of all foods. “When trying to do this, we need to consider the nutrient density each food has. This means questioning what the food contributes to our health and wellbeing. You want the highest nutritional density per unit combined with the lowest negative environmental impact. So, for example, what nutrients you get per 100g of the food and how that sits with its environmental impact. By adding this angle, you are adding to the environmental impact equation – something that’s needed in this important debate. “I believe animal-based proteins are very favourable compared with plant-based proteins. Ruminants (cows and sheep) in particular are very positive because they convert plant-based material that’s not edible for humans, such as grass, into high-value, high-nutritient protein. Their meat also contains other micronutrients we need in our diet, including iron and zinc. They’re effectively bio-converters.” https://ichef.bbci.co.uk/images/ic/480xn/p07w061k.jpg https://ichef.bbci.co.uk/images/ic/480xn/p07vkbsq.jpg The best foods are plant-based Professor Peter Smith, Chair in Plant and Soil Science at the University of Aberdeen and Convening Lead Author for the United Nations’ body: Intergovernmental Panel on Climate Change (IPCC) “All meats have a higher climate, land and water footprint than the same quantity of plant-based foods. In the worst case (meat from ruminants, like beef and lamb), this can be 10–100 times greater than plant-based foods. “Chicken and pork have a lower climate footprint than ruminant meat, as they do not produce methane like the ruminants do, but the downside is that they are not able to eat grass, so compete with humans for plant-based foods. “The best foods by far, from an environmental perspective, are plant-based.” https://ichef.bbci.co.uk/images/ic/480xn/p07vkbsq.jpg https://ichef.bbci.co.uk/images/ic/480xn/p07vp3vz.jpg Buy British meat Stuart Roberts, Vice President, NFU “British farmers are leading the way in producing climate-friendly food and we are the only community to set an ambitious target to become net zero by 2040. People say ‘cut out meat to save the planet’, but this message wrongly implies all farms throughout the world have the same carbon footprint and environmental impact, and so misses the real point. “In 2013, a report by the UN’s Food and Agriculture Organisation showed that beef produced in Britain (and the rest of Western Europe) is two-and-a-half times more efficient than the global average and four times more efficient than some other parts of the world. Our climate means we grow grass really well. With 65 percent of British farmland only suitable for grassland, the most efficient way to turn this inedible grass into high-quality, nutritious protein is to graze livestock – arguably providing the most climate-friendly way of feeding our growing population. Our extensive grasslands also act as a vital store of carbon and provide a habitat for floral diversity, which is dependent on grazed land to thrive. We believe it is far better to buy British meat than to rely on imported alternative proteins from production systems that don’t observe our high values or don’t share our environmental ambitions. “By buying British, people can trust their beef and lamb have been produced sustainably by farmers who care.” https://ichef.bbci.co.uk/images/ic/480xn/p07vp3vz.jpg https://ichef.bbci.co.uk/images/ic/480xn/p07w0b0p.jpg Reduce your meat intake by 70 percent Chiara Vitali, Forests Campaigner, Greenpeace UK “To avoid climate breakdown we need to reduce the amount of meat and dairy we’re eating by about 70 percent – that’s what the world’s top scientists are telling us. “I think people have got the message that eating less red meat is better health-wise, but what many may not know is that switching from, say, beef to chicken is causing havoc for the world’s forests. That’s because vast amounts of animal feed used to fatten poultry in the UK are imported from South America, where agricultural expansion means the destruction of natural ecosystems. “So it’s not just a case of switching one meat for another, but it doesn’t have to be about every one of us going completely vegan either – unless you want to. A 70 percent reduction looks like eating one portion of chicken and fish once a week and red meat once a month, with a heavy emphasis on home-cooked meals made from vegetables, pulses, nuts and seeds. It’s a healthy, balanced diet for us and the planet.” https://ichef.bbci.co.uk/images/ic/480xn/p07w0b0p.jpg https://ichef.bbci.co.uk/images/ic/480xn/p07cczxg.jpg Eat grass-fed meat Patrick Holden, Director, Sustainable Food Trust “There’s been a critical failure in the past to look at which livestock systems and meats are part of the problem and which are part of the solution. The result is we are eating far less beef – 15 percent down in the last year and 50 percent since the 1980s. “In order to support the transition to regenerative farming systems, which rebuild the fertility that has been lost during the intensive farming chapter, we actually need to eat more grass-fed meat, mainly beef and lamb. “In the UK, two-thirds of the farmed area is currently pasture (grass and clover). These grasslands play a vital role in maintaining the soil carbon bank, as well as producing food we can eat, through the unique ability of ruminants to digest cellulose. Not only does this maintain a healthy soil, but the land works as a carbon sink – absorbing carbon dioxide. So, if you’re eating grass-fed beef, lamb and dairy, you can do so with a clear conscience, knowing you are part of the solution, not the problem. “University of Oxford Professor Myles Allen has recalculated the amount of methane emissions from ruminants.As a result, he’s calling into question all the conclusions of the recent reports on climate change and agriculture. The inference from this new research is that we don’t have to stop eating grass-fed cattle or sheep. “Instead of demonising livestock in general and cattle and sheep in particular, we need to differentiate between the animals that are part of the problem, namely intensively produced poultry, pork and diary products, and those that are part of the solution, namely grass-fed ruminants. At the root of the climate change problem is our fossil fuel consumption, this is where we need to take the most urgent action”. https://ichef.bbci.co.uk/images/ic/480xn/p07cczxg.jpg https://ichef.bbci.co.uk/images/ic/480xn/p07vjwbk.jpg Look for a sustainability logo Jonathan Foot, Head of Environment, Agriculture and Horticulture Development Board (AHDB) “Home-produced (British) beef and lamb is some of the most sustainably produced in the world, requiring very few additional inputs. Their grazing lands store carbon dioxide from the atmosphere and provide vital habitats and food sources for some of our most treasured and at-risk wildlife species. “When buying red meat, look out for country of origin. In the UK there are assurance schemes that adhere to specified animal welfare and environmental protection standards – so you can be sure you are enjoying sustainably produced meat that makes best use of the UK’s resources. https://ichef.bbci.co.uk/images/ic/480xn/p07vjwbk.jpg https://ichef.bbci.co.uk/images/ic/480xn/p07vkby2.jpg Consider where your meat comes from Shefali Sharma, Director, Institute for Agriculture and Trade Policy’s European Office “There are responsible ways of eating meat. You can begin with knowing the farm your animal came from and what kind of life the animal had. There are examples of well-managed, pasture-raised meat. “The EU’s organic standard for livestock, for instance, requires that a farm holds no more than two cows per hectare of land. In the UK, there is labeling available too, which will tell you if meat’s been pasture-raised. “It’s important to ensure pastures are well-managed and not over-grazed. It’s possible to eat meat and be environmentally and socially conscious, but it means trying not to buy meat that is mass-produced. Last year, we carried out research that examined the amount of greenhouse gases being emitted by the biggest [global] meat and dairy companies. We need to stop feeding their bottom line and instead allow for a dignified life for the animals and the farmers who raise them.” https://ichef.bbci.co.uk/images/ic/480xn/p07vkby2.jpg https://ichef.bbci.co.uk/images/ic/480xn/p07vjx52.jpg Eat less meat and avoid intensive pig and poultry farms Gareth Morgan, Head of Policy, Soil Association “We cannot hide from the fact that we must change our diets to fight climate change. We need ‘less but better’ meat: less meat overall, but a shift to more meat from grazing animals that support wildlife and return carbon to the soils, like on organic farms. We need to phase out intensive pig and poultry farming, linked to rainforest clearance done for growing animal feed. “Recent research found that with this diet change, we could stop diverting crops to feed animals and free up land to make agroecological, nature-friendly farming possible across Europe – allowing for a massive reduction in pesticides and greenhouse gas emissions.” Meat: A Threat to Our Planet is part of the BBC’s Our Planet Matters strand, exploring the environment and the challenges facing our planet. Watch Meat: A Threat to Our Planet? on iplayer now. https://ichef.bbci.co.uk/images/ic/480xn/p07vjx52.jpg | {
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"content": "Image source, BBC https://ichef.bbci.co.uk/images/ic/480xn/p07vjjh7.jpg “I’ve eaten meat my whole life, but the more I learn about our planet, the more I question how we treat it”, says Liz Bonnin at the start of new BBC One documentary Meat: A Threat To Our Planet?. Over the next 60 minutes, we see the wildlife biologist travel from ‘feedyards’ (cattle ranches), pig farms and research facilities in the USA to the Amazon rainforest. She then heads to Brazil’s Cerrado region and makes her way to Robben Island in South Africa, before the programme comes to an end at a Welsh farm where they’re doing things a bit differently. The reason? To see how the environment is impacted by the meat industry – whether that’s due to the methane and waste animals produce or the feed for livestock. “Unless we do things very differently,” says Liz, “the impact the meat industry has on our environment is only going to get worse. As demand increases, so do greenhouse gas emissions, so does pollution, so does the destruction of biodiversity. Which leads to one very obvious question: should we just stop eating meat?” This question is asked often, and the answers given can be divisive. So, we ask experts – what’s the least environmentally damaging way to eat meat? https://ichef.bbci.co.uk/images/ic/480xn/p07w061k.jpg Nutrition should be taken into account Professor Nigel Scollan, Director of Institute for Global Food Security, Queen's University Belfast “It’s critical we all take responsibility for reducing the environmental impact of all foods. “When trying to do this, we need to consider the nutrient density each food has. This means questioning what the food contributes to our health and wellbeing. You want the highest nutritional density per unit combined with the lowest negative environmental impact. So, for example, what nutrients you get per 100g of the food and how that sits with its environmental impact. By adding this angle, you are adding to the environmental impact equation – something that’s needed in this important debate. “I believe animal-based proteins are very favourable compared with plant-based proteins. Ruminants (cows and sheep) in particular are very positive because they convert plant-based material that’s not edible for humans, such as grass, into high-value, high-nutritient protein. Their meat also contains other micronutrients we need in our diet, including iron and zinc. They’re effectively bio-converters.” https://ichef.bbci.co.uk/images/ic/480xn/p07w061k.jpg https://ichef.bbci.co.uk/images/ic/480xn/p07vkbsq.jpg The best foods are plant-based Professor Peter Smith, Chair in Plant and Soil Science at the University of Aberdeen and Convening Lead Author for the United Nations’ body: Intergovernmental Panel on Climate Change (IPCC) “All meats have a higher climate, land and water footprint than the same quantity of plant-based foods. In the worst case (meat from ruminants, like beef and lamb), this can be 10–100 times greater than plant-based foods. “Chicken and pork have a lower climate footprint than ruminant meat, as they do not produce methane like the ruminants do, but the downside is that they are not able to eat grass, so compete with humans for plant-based foods. “The best foods by far, from an environmental perspective, are plant-based.” https://ichef.bbci.co.uk/images/ic/480xn/p07vkbsq.jpg https://ichef.bbci.co.uk/images/ic/480xn/p07vp3vz.jpg Buy British meat Stuart Roberts, Vice President, NFU “British farmers are leading the way in producing climate-friendly food and we are the only community to set an ambitious target to become net zero by 2040. People say ‘cut out meat to save the planet’, but this message wrongly implies all farms throughout the world have the same carbon footprint and environmental impact, and so misses the real point. “In 2013, a report by the UN’s Food and Agriculture Organisation showed that beef produced in Britain (and the rest of Western Europe) is two-and-a-half times more efficient than the global average and four times more efficient than some other parts of the world. Our climate means we grow grass really well. With 65 percent of British farmland only suitable for grassland, the most efficient way to turn this inedible grass into high-quality, nutritious protein is to graze livestock – arguably providing the most climate-friendly way of feeding our growing population. Our extensive grasslands also act as a vital store of carbon and provide a habitat for floral diversity, which is dependent on grazed land to thrive. We believe it is far better to buy British meat than to rely on imported alternative proteins from production systems that don’t observe our high values or don’t share our environmental ambitions. “By buying British, people can trust their beef and lamb have been produced sustainably by farmers who care.” https://ichef.bbci.co.uk/images/ic/480xn/p07vp3vz.jpg https://ichef.bbci.co.uk/images/ic/480xn/p07w0b0p.jpg Reduce your meat intake by 70 percent Chiara Vitali, Forests Campaigner, Greenpeace UK “To avoid climate breakdown we need to reduce the amount of meat and dairy we’re eating by about 70 percent – that’s what the world’s top scientists are telling us. “I think people have got the message that eating less red meat is better health-wise, but what many may not know is that switching from, say, beef to chicken is causing havoc for the world’s forests. That’s because vast amounts of animal feed used to fatten poultry in the UK are imported from South America, where agricultural expansion means the destruction of natural ecosystems. “So it’s not just a case of switching one meat for another, but it doesn’t have to be about every one of us going completely vegan either – unless you want to. A 70 percent reduction looks like eating one portion of chicken and fish once a week and red meat once a month, with a heavy emphasis on home-cooked meals made from vegetables, pulses, nuts and seeds. It’s a healthy, balanced diet for us and the planet.” https://ichef.bbci.co.uk/images/ic/480xn/p07w0b0p.jpg https://ichef.bbci.co.uk/images/ic/480xn/p07cczxg.jpg Eat grass-fed meat Patrick Holden, Director, Sustainable Food Trust “There’s been a critical failure in the past to look at which livestock systems and meats are part of the problem and which are part of the solution. The result is we are eating far less beef – 15 percent down in the last year and 50 percent since the 1980s. “In order to support the transition to regenerative farming systems, which rebuild the fertility that has been lost during the intensive farming chapter, we actually need to eat more grass-fed meat, mainly beef and lamb. “In the UK, two-thirds of the farmed area is currently pasture (grass and clover). These grasslands play a vital role in maintaining the soil carbon bank, as well as producing food we can eat, through the unique ability of ruminants to digest cellulose. Not only does this maintain a healthy soil, but the land works as a carbon sink – absorbing carbon dioxide. So, if you’re eating grass-fed beef, lamb and dairy, you can do so with a clear conscience, knowing you are part of the solution, not the problem. “University of Oxford Professor Myles Allen has recalculated the amount of methane emissions from ruminants.As a result, he’s calling into question all the conclusions of the recent reports on climate change and agriculture. The inference from this new research is that we don’t have to stop eating grass-fed cattle or sheep. “Instead of demonising livestock in general and cattle and sheep in particular, we need to differentiate between the animals that are part of the problem, namely intensively produced poultry, pork and diary products, and those that are part of the solution, namely grass-fed ruminants. At the root of the climate change problem is our fossil fuel consumption, this is where we need to take the most urgent action”. https://ichef.bbci.co.uk/images/ic/480xn/p07cczxg.jpg https://ichef.bbci.co.uk/images/ic/480xn/p07vjwbk.jpg Look for a sustainability logo Jonathan Foot, Head of Environment, Agriculture and Horticulture Development Board (AHDB) “Home-produced (British) beef and lamb is some of the most sustainably produced in the world, requiring very few additional inputs. Their grazing lands store carbon dioxide from the atmosphere and provide vital habitats and food sources for some of our most treasured and at-risk wildlife species. “When buying red meat, look out for country of origin. In the UK there are assurance schemes that adhere to specified animal welfare and environmental protection standards – so you can be sure you are enjoying sustainably produced meat that makes best use of the UK’s resources. https://ichef.bbci.co.uk/images/ic/480xn/p07vjwbk.jpg https://ichef.bbci.co.uk/images/ic/480xn/p07vkby2.jpg Consider where your meat comes from Shefali Sharma, Director, Institute for Agriculture and Trade Policy’s European Office “There are responsible ways of eating meat. You can begin with knowing the farm your animal came from and what kind of life the animal had. There are examples of well-managed, pasture-raised meat. “The EU’s organic standard for livestock, for instance, requires that a farm holds no more than two cows per hectare of land. In the UK, there is labeling available too, which will tell you if meat’s been pasture-raised. “It’s important to ensure pastures are well-managed and not over-grazed. It’s possible to eat meat and be environmentally and socially conscious, but it means trying not to buy meat that is mass-produced. Last year, we carried out research that examined the amount of greenhouse gases being emitted by the biggest [global] meat and dairy companies. We need to stop feeding their bottom line and instead allow for a dignified life for the animals and the farmers who raise them.” https://ichef.bbci.co.uk/images/ic/480xn/p07vkby2.jpg https://ichef.bbci.co.uk/images/ic/480xn/p07vjx52.jpg Eat less meat and avoid intensive pig and poultry farms Gareth Morgan, Head of Policy, Soil Association “We cannot hide from the fact that we must change our diets to fight climate change. We need ‘less but better’ meat: less meat overall, but a shift to more meat from grazing animals that support wildlife and return carbon to the soils, like on organic farms. We need to phase out intensive pig and poultry farming, linked to rainforest clearance done for growing animal feed. “Recent research found that with this diet change, we could stop diverting crops to feed animals and free up land to make agroecological, nature-friendly farming possible across Europe – allowing for a massive reduction in pesticides and greenhouse gas emissions.” Meat: A Threat to Our Planet is part of the BBC’s Our Planet Matters strand, exploring the environment and the challenges facing our planet. Watch Meat: A Threat to Our Planet? on iplayer now. https://ichef.bbci.co.uk/images/ic/480xn/p07vjx52.jpg"
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by Hattie Ellis Lockdown has put more people in touch with local food. But what is ‘local’, and what could this trend mean for how we eat in the future and the environment? https://ichef.bbci.co.uk/images/ic/480xn/p09ljdn4.jpg What is local food? Local has no single legal definition. For most people it means food grown or produced relatively close to where they live, such as within 20 miles, or in a county or region. Local councils have different expectations and regulations for local food that are set by the planning department. The Farm Retail Association says what it considers to be ‘real farm shops’ should aim to stock locally made, produced or reared goods wherever it is possible to do so. The term also has no set definition in terms of quality, although some local food organisations such as the London Farmers’ Markets – with 18 markets around the capital – have rules about standards. Foods sold can include handmade pies and slow-raised sourdough, meat from grass-fed animals, and just-picked fruit and veg from smaller market gardens that might not find a place in the larger-scale systems of supermarkets. For some, local isn’t the only term we should be concerned about, since we import almost half our food. Alexia Robinson of British Food Fortnight says whilst some regions such as the Midlands and South West have a rich diversity of produce, others need to get produce from different parts of the country. She believes to source from Britain is in itself an achievement in these days of global supply chains. “It does a disservice to producers, retailers and chefs to set up a hierarchy where ‘local’ is the holy grail description and ‘UK’ a lesser one”, she argues. The organisation’s website has local food listings for England, Scotland, Wales and Northern Ireland as well as for individual English counties. All these are part of an annual British Food Fortnight, this year running from 18 September to 3 October. What can be the benefits of local food? https://ichef.bbci.co.uk/images/ic/480xn/p09ljf2m.jpg Farmers’ markets can give customers the opportunity to talk to producers and find out information about the origin of food and production methods. The movement is strong on direct sales, a rising trend due to online delivery services, and islargely centred on local shops, farmers’ markets and farm shops that source or supply food from producers and farmers. Knowledge and engagement with what we eat can be encouraged by choosing local food, because it’s associated with a place. This is especially true when consumers are able to talk to the producer directly, for example at a farmers’ market, or get information about the origin of food and production methods, such as whether it is free-range or organic. Anthony Davison, whose Big Barn online food map of local producers and sellers has dramatically increased its traffic since the first Covid lockdown, thinks this boost is here to stay. He has heard about “a lot of people [who] have found their local farm shop or butcher and realised it’s not as expensive as they thought it was, that the produce is better and they like the fact they can support their local economy”. He believes greater interest leads to more home cooking and healthier eating and that freshness, flavour, and a sense of seasonality are some of the other benefits of local food. “The more you care about how food is produced, the less likely you are to buy Peruvian asparagus”, he says. “You understand that you eat it in May and June when its local and fresh.” A recent report on the benefits of local food by the New Economics Foundation estimates that for every £1 spent in the local food network Growing Communities in London, a further £3.70 is generated in social, economic and environmental value. The community-led organisation sells organic food that gives a fair price to the grower, has a weekly veg-bag scheme, a farmers’ market and a producer network to foster smaller-scale producers working on sustainable principles. Eco benefits of such foods can include attention to soil health and other reduced carbon emissions and improved water quality due to less pollution through chemical inputs such as pesticides and fertilisers. On the other hand, economies of scale and efficient technology such as chill-chains, which help keep food fresh for longer, are part of how bigger producers cut carbon as well as costs. “Local doesn’t necessarily mean less carbon emissions”, says a spokesperson for the British Retail Consortium, which includes the main UK supermarkets amongst its membership. “You might save on the transport but the production methods of local producers may not be as efficient as larger suppliers.” What does local mean for food security and diversity? https://ichef.bbci.co.uk/images/ic/480xn/p09ljf57.jpg “Summer harvested Lancashire- and Yorkshire-grown tomatoes rival imported tomatoes for flavour”, according to a spokesperson for Booths supermarket, which stocks them. In the pandemic some local food businesses pivoted to delivery and click-and-collect options. This wasn’t only about supplying ingredients that had become scarce in supermarkets, such as flour, or getting food to people who were shielding. “In the panic of the first lockdown and that high-adrenalin situation, shoppers went to people who they trusted”, argues Lynne Davis of Open Food Network, an online platform that connects food producers with local shoppers, especially through local food hubs. Cutting out the middleman through direct sales makes smaller-scale production more viable and keeps local businesses and high streets going. Farmers in one local food organisation, Tamar Grow Local, say they can get as much as 85p in the retail pound, representing fair trade at a local level. “We need diversity not just in our farms and fields but in our economy as well”, says Davis. “Diversity of routes to market is important. You don’t want to put all your eggs in one basket.” Around half the value of UK food comes from what’s eaten outside the home. Joe Fennerty of Food Circle York, a progressive local food organisation, says restaurant engagement in the detail of growing has been a positive outcome of the pandemic. “They stopped for a bit and had time to come out to farms”, he says. A number of chefs around York now come to meet the producers once a week, not only for supplies, but also to talk through what’s coming up and other issues. He gives the example of how one market gardener, Ben Daniells of Rocket and Russet, has been able to take his business from part-time to full-time thanks to these larger-scale customers. Can local be scaled up? https://ichef.bbci.co.uk/images/ic/480xn/p09ljfc2.jpg The potential for use of local foods includes school dinners. ‘The Preston Model’ is a ground-breaking example of what is called ‘community wealth building’ (redirecting wealth back into the local economy). Lancashire County Council broke up its school dinners contract into a number of tenders, rather than just one, making it more accessible to local farmers and providing a £2m boost for the county’s farmers. Preston refurbished its covered market, providing affordable fresh fruit and veg and an abundance of local produce. The council supports The Larder, a social enterprise and food hub encompassing a café, catering and cooking classes, all based on produce from Lancashire farmers and food producers. Isaac Stanley of the Centre for Local Economic Strategy (CLES), the ‘think-and-do-tank’ instrumental in developing the Preston Model, says this sort of initiative is about reshaping the local economy and providing decent jobs and living conditions. “Food is part of the local economy”, he says. “What potential is there to have a closer relationship with local suppliers? What potential is there to rewire the local food eco-system?” In another community wealth-building project in North Ayrshire, the council has redesigned its buying systems, or procurement, for school canteens, getting schools to talk to nutritionists with the question: ‘If this is our local produce, what healthy meals can we create that the kids will like?’ In a major move for public and private sector procurement, the South West Food Hub is soon to pilot a government-funded tech platform that will be a marketplace for local food producers and buyers. “A chef in a hospital can order 50kg of carrots and put in any number of criteria – organic, within 30 miles, purple – and get what they want”, says its director Greg Parsons. Local food can be about more than weekend farmers’ markets, it can also be about canteens, hospitals and schools. “Pretty much everyone uses the public sector for food”, says Parsons. In England and Wales, the public sector – the NHS and care sector, schools, government departments – spends around £1.8bn on food, according to the National Farmers’ Union. Shorter supply chains and making good fresh food more easily available are both increasingly important, argues Parsons, or we’ll be reliant on imported food and at the mercy of someone else: “In a pandemic or restricted supply chains, we could be in trouble.” What about supermarkets? Although local food is seen as small-scale, supermarkets can also see it as part of their business. Regional managers might source some lines in their area, for example selling a Yorkshire-made cheese in the Yorkshire branches, or using a local bakery, says the British Retail Consortium. Northern supermarket chain Booths focuses on regional sourcing. Around 80 percent of the meat sold in its stores, which are in Lancashire, Yorkshire, Cumbria, Cheshire and Greater Manchester, comes from the region and at the height of the UK growing season more than 30 percent of the fruit and veg. “We like to take full advantage of our locality and short supply chains, so we offer lines like our unique ‘dug today’ new potatoes, harvested in the early hours so that they can be in our stores the same day”, says a Booths spokesperson. “We’ve worked with local growers to grow varieties suited to our climate, our summer harvested Lancashire- and Yorkshire-grown tomatoes rival imported tomatoes for flavour and are a much lower carbon footprint.” Local sourcing is affecting choices in the supermarket sector more widely. A spokesperson for Morrisons says that customers tell them that buying British and local is important to them: “They want to support their farmers, local suppliers and the economy. This has become even more important as a result of the pandemic.” The company launched a Local Foodmakers programme in 2017 that now has 1,300 products from local foodmakers, growers and producers and gives them dedicated space in their stores. “Local sourcing helps reduce food miles, ensures food is freshest when it hits the shelves to help reduce food waste, and supports local communities and economies”, says the spokesperson. | {
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"content": "by Hattie Ellis Lockdown has put more people in touch with local food. But what is ‘local’, and what could this trend mean for how we eat in the future and the environment? https://ichef.bbci.co.uk/images/ic/480xn/p09ljdn4.jpg What is local food? Local has no single legal definition. For most people it means food grown or produced relatively close to where they live, such as within 20 miles, or in a county or region. Local councils have different expectations and regulations for local food that are set by the planning department. The Farm Retail Association says what it considers to be ‘real farm shops’ should aim to stock locally made, produced or reared goods wherever it is possible to do so. The term also has no set definition in terms of quality, although some local food organisations such as the London Farmers’ Markets – with 18 markets around the capital – have rules about standards. Foods sold can include handmade pies and slow-raised sourdough, meat from grass-fed animals, and just-picked fruit and veg from smaller market gardens that might not find a place in the larger-scale systems of supermarkets. For some, local isn’t the only term we should be concerned about, since we import almost half our food. Alexia Robinson of British Food Fortnight says whilst some regions such as the Midlands and South West have a rich diversity of produce, others need to get produce from different parts of the country. She believes to source from Britain is in itself an achievement in these days of global supply chains. “It does a disservice to producers, retailers and chefs to set up a hierarchy where ‘local’ is the holy grail description and ‘UK’ a lesser one”, she argues. The organisation’s website has local food listings for England, Scotland, Wales and Northern Ireland as well as for individual English counties. All these are part of an annual British Food Fortnight, this year running from 18 September to 3 October. What can be the benefits of local food? https://ichef.bbci.co.uk/images/ic/480xn/p09ljf2m.jpg Farmers’ markets can give customers the opportunity to talk to producers and find out information about the origin of food and production methods. The movement is strong on direct sales, a rising trend due to online delivery services, and islargely centred on local shops, farmers’ markets and farm shops that source or supply food from producers and farmers. Knowledge and engagement with what we eat can be encouraged by choosing local food, because it’s associated with a place. This is especially true when consumers are able to talk to the producer directly, for example at a farmers’ market, or get information about the origin of food and production methods, such as whether it is free-range or organic. Anthony Davison, whose Big Barn online food map of local producers and sellers has dramatically increased its traffic since the first Covid lockdown, thinks this boost is here to stay. He has heard about “a lot of people [who] have found their local farm shop or butcher and realised it’s not as expensive as they thought it was, that the produce is better and they like the fact they can support their local economy”. He believes greater interest leads to more home cooking and healthier eating and that freshness, flavour, and a sense of seasonality are some of the other benefits of local food. “The more you care about how food is produced, the less likely you are to buy Peruvian asparagus”, he says. “You understand that you eat it in May and June when its local and fresh.” A recent report on the benefits of local food by the New Economics Foundation estimates that for every £1 spent in the local food network Growing Communities in London, a further £3.70 is generated in social, economic and environmental value. The community-led organisation sells organic food that gives a fair price to the grower, has a weekly veg-bag scheme, a farmers’ market and a producer network to foster smaller-scale producers working on sustainable principles. Eco benefits of such foods can include attention to soil health and other reduced carbon emissions and improved water quality due to less pollution through chemical inputs such as pesticides and fertilisers. On the other hand, economies of scale and efficient technology such as chill-chains, which help keep food fresh for longer, are part of how bigger producers cut carbon as well as costs. “Local doesn’t necessarily mean less carbon emissions”, says a spokesperson for the British Retail Consortium, which includes the main UK supermarkets amongst its membership. “You might save on the transport but the production methods of local producers may not be as efficient as larger suppliers.” What does local mean for food security and diversity? https://ichef.bbci.co.uk/images/ic/480xn/p09ljf57.jpg “Summer harvested Lancashire- and Yorkshire-grown tomatoes rival imported tomatoes for flavour”, according to a spokesperson for Booths supermarket, which stocks them. In the pandemic some local food businesses pivoted to delivery and click-and-collect options. This wasn’t only about supplying ingredients that had become scarce in supermarkets, such as flour, or getting food to people who were shielding. “In the panic of the first lockdown and that high-adrenalin situation, shoppers went to people who they trusted”, argues Lynne Davis of Open Food Network, an online platform that connects food producers with local shoppers, especially through local food hubs. Cutting out the middleman through direct sales makes smaller-scale production more viable and keeps local businesses and high streets going. Farmers in one local food organisation, Tamar Grow Local, say they can get as much as 85p in the retail pound, representing fair trade at a local level. “We need diversity not just in our farms and fields but in our economy as well”, says Davis. “Diversity of routes to market is important. You don’t want to put all your eggs in one basket.” Around half the value of UK food comes from what’s eaten outside the home. Joe Fennerty of Food Circle York, a progressive local food organisation, says restaurant engagement in the detail of growing has been a positive outcome of the pandemic. “They stopped for a bit and had time to come out to farms”, he says. A number of chefs around York now come to meet the producers once a week, not only for supplies, but also to talk through what’s coming up and other issues. He gives the example of how one market gardener, Ben Daniells of Rocket and Russet, has been able to take his business from part-time to full-time thanks to these larger-scale customers. Can local be scaled up? https://ichef.bbci.co.uk/images/ic/480xn/p09ljfc2.jpg The potential for use of local foods includes school dinners. ‘The Preston Model’ is a ground-breaking example of what is called ‘community wealth building’ (redirecting wealth back into the local economy). Lancashire County Council broke up its school dinners contract into a number of tenders, rather than just one, making it more accessible to local farmers and providing a £2m boost for the county’s farmers. Preston refurbished its covered market, providing affordable fresh fruit and veg and an abundance of local produce. The council supports The Larder, a social enterprise and food hub encompassing a café, catering and cooking classes, all based on produce from Lancashire farmers and food producers. Isaac Stanley of the Centre for Local Economic Strategy (CLES), the ‘think-and-do-tank’ instrumental in developing the Preston Model, says this sort of initiative is about reshaping the local economy and providing decent jobs and living conditions. “Food is part of the local economy”, he says. “What potential is there to have a closer relationship with local suppliers? What potential is there to rewire the local food eco-system?” In another community wealth-building project in North Ayrshire, the council has redesigned its buying systems, or procurement, for school canteens, getting schools to talk to nutritionists with the question: ‘If this is our local produce, what healthy meals can we create that the kids will like?’ In a major move for public and private sector procurement, the South West Food Hub is soon to pilot a government-funded tech platform that will be a marketplace for local food producers and buyers. “A chef in a hospital can order 50kg of carrots and put in any number of criteria – organic, within 30 miles, purple – and get what they want”, says its director Greg Parsons. Local food can be about more than weekend farmers’ markets, it can also be about canteens, hospitals and schools. “Pretty much everyone uses the public sector for food”, says Parsons. In England and Wales, the public sector – the NHS and care sector, schools, government departments – spends around £1.8bn on food, according to the National Farmers’ Union. Shorter supply chains and making good fresh food more easily available are both increasingly important, argues Parsons, or we’ll be reliant on imported food and at the mercy of someone else: “In a pandemic or restricted supply chains, we could be in trouble.” What about supermarkets? Although local food is seen as small-scale, supermarkets can also see it as part of their business. Regional managers might source some lines in their area, for example selling a Yorkshire-made cheese in the Yorkshire branches, or using a local bakery, says the British Retail Consortium. Northern supermarket chain Booths focuses on regional sourcing. Around 80 percent of the meat sold in its stores, which are in Lancashire, Yorkshire, Cumbria, Cheshire and Greater Manchester, comes from the region and at the height of the UK growing season more than 30 percent of the fruit and veg. “We like to take full advantage of our locality and short supply chains, so we offer lines like our unique ‘dug today’ new potatoes, harvested in the early hours so that they can be in our stores the same day”, says a Booths spokesperson. “We’ve worked with local growers to grow varieties suited to our climate, our summer harvested Lancashire- and Yorkshire-grown tomatoes rival imported tomatoes for flavour and are a much lower carbon footprint.” Local sourcing is affecting choices in the supermarket sector more widely. A spokesperson for Morrisons says that customers tell them that buying British and local is important to them: “They want to support their farmers, local suppliers and the economy. This has become even more important as a result of the pandemic.” The company launched a Local Foodmakers programme in 2017 that now has 1,300 products from local foodmakers, growers and producers and gives them dedicated space in their stores. “Local sourcing helps reduce food miles, ensures food is freshest when it hits the shelves to help reduce food waste, and supports local communities and economies”, says the spokesperson."
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The same foods are repeatedly blamed for a decline in biodiversity, but should you remove them from your shopping basket altogether? And if so, is that really enough to solve the problem? https://ichef.bbci.co.uk/images/ic/480xn/p08w4sdb.jpg You’ve no doubt heard about how cattle farming and palm oil production have led to deforestation, resulting in damage to biodiversity. But if you want your food shop to have the least possible impact on species diversity, what should you do? Is it best to simply drop a handful of products from your shopping basket – and if so, which ones? Would eating a more varied diet help? Or, for those who can afford it, would only buying foods farmed in a particular way be most effective? We spoke to experts to find out… Why worry about biodiversity? “When a species goes extinct, it’s gone forever. Losing species isn’t just deeply sad, it’s also dangerous. It’s like throwing bits of an aeroplane out the window mid-flight – we don’t know what species are crucial parts of a functioning ecosystem. And when ecosystems start unravelling, we all suffer. We rely on nature for literally everything that matters: food, air, water. Our health depends on the planet’s health”, explains Dr Laura Kehoe, a post-doctoral research fellow in ecology at the University of Oxford. How does food damage biodiversity? https://ichef.bbci.co.uk/images/ic/480xn/p08vgphh.jpg Deforestation in Borneo, Malaysia, as oil palm plantations are created. Deforestation is a big part of the problem. “In only 13 years we’ve lost the equivalent of the size of Mexico in wilderness regions. A leading cause of this destruction is the expansion of farms”, says Kehoe. But there are other factors to consider. “We’re monocropping [growing a single crop year after year on the same land], we’re covering up major centres of biodiversity… we’re altering the climate, we’re changing everything that enables biodiversity to thrive and making it more fragile”, says Tim Lang, Professor of Food Policy at City University of London. How we produce our food is critical, including our farming practices, the sprays we use and how we manage waste. “A field isn’t just a field, a crop isn’t just to crop, it depends how we grow it, how much [we grow], and whether we’re using it in a wasteful way or in a way that is actually feeding us”, continues Professor Lang. The reduction of variety in foods we eat is an important factor. “We now mainly grow just a handful of crops from a possibility of hundreds”, says Dr Helen Harwatt, a food and climate policy fellow at Harvard University. But she also highlights the dominance of farmed animals: “If we add up the weight of all land mammals, including humans and wild animals, on the planet, farmed cows and pigs alone account for 51 percent). Of all birds, farmed chickens account for 57 percent. We’re essentially pushing out wild animals and native ecosystems, and replacing them with farmed animals and cropland.” What can we do? There is no simple solution. “Rich people have lots of choice, poor people have much less, it’s harder for people on low incomes… so the messages have to be different according to people’s circumstances”, says Professor Lang. What does he recommend? “Eat less, eat diverse, buy organic and sustainably produced food wherever possible, and eat a variety of plants.” Should we give up any foods? “Every food I can think of could be beneficial to biodiversity if it was grown in a way, and eaten in an amount, that’s in balance with nature. This would mean eating a lot less meat and eating foods grown using regenerative farming techniques [techniques that seek to rehabilitate the ecosystem]”, says Dr Kehoe. But she acknowledges it isn’t all down to the consumer: “Within the food industry I would like to see a very radical transformation. The food processing industry has got to support organic and biodiverse cropping systems. They must simply produce less. And they must phase down and alter animal production.” Many foods are in the firing line, but here are some of those often associated with impacting biodiversity. Soya Soya is associated with deforestation, but does that mean we have to cut it out completely? “Soya is a very remarkable crop, and very nutritious”, says Professor Lang. So what’s the problem? It “is being farmed in a vast monoculture, with sprays, pesticides and insecticides, and also with fertilisers”, says Lang. “One variety, one crop, nothing else allowed to grow there. And then the land on which it’s grown is cleared from what was biodiverse. So, it’s a double whammy.” Soya is “a leading driver of deforestation in Latin America”, explains Dr Kehoe. There is particular controversy over soya being used for animal feed, and there is some disagreement over the proportion of soya imported to the UK that is used in this way. According to The Sustainable Food Trust it's just 35 percent, but Walter Fraanje from the Food Climate Research Network at the University of Oxford says about 90 percent of the UK’s soya supply is used for feed. The argument is that soya could provide more nutrition gram for gram if eaten than if recycled through an animal. “All factory farmed meat is inherently resource-inefficient. It’s also difficult to trace the impacts. For example, if you buy chicken in the UK you have no way of knowing if it was fed Brazilian soya that’s driving the Amazon rainforest to an irreversible tipping point”, she says. But not all livestock you buy is raised on soya. “65 percent of British farmland is only suitable for grassland, and the most efficient way to turn this inedible grass into high-quality, nutritious protein is to graze livestock – arguably providing the most climate-friendly way of feeding our growing population. Our extensive grasslands also act as a vital store of carbon and provide a habitat for floral diversity, which is dependent on grazed land to thrive”, explains Stuart Roberts, Vice President of the National Farmers’ Union. Beef, pork and chicken https://ichef.bbci.co.uk/images/ic/480xn/p08v5dd8.jpg Soya feed is used for intensively farmed cows, pigs and chickens. But there’s another problem with much beef. It “is the number one driver of deforestation in Latin America”, says Dr Kehoe. However, it is important to note that the UK currently imports just 35 percent of the beef and veal it consumes, according to The British Meat Processors Association. The by-products of intensive farming are blamed for damaging the surrounding environment. Waste is fed into manure lagoons, which “leach into ecosystems”, says Dr Harwatt. This can potentially pollute rivers, lakes and groundwater. Does this mean eating meat inevitably damages biodiversity? “There are responsible ways of eating meat. You can begin with knowing the farm your animal came from and what kind of life the animal had. There are examples of well-managed, pasture-raised meat”, says Shefali Sharma, director at the Institute for Agriculture and Trade Policy’s European Office. Wild and farmed fish https://ichef.bbci.co.uk/images/ic/480xn/p08v5hdr.jpg This large abandoned fishing net had become wrapped and entangled on corals on a tropical reef. “In the last 50 years, fishing has been the leading cause of loss of marine biodiversity, and scientists are concerned about the collective threats facing our seas”, writes the Marine Conservation Society. You can find out which fish it identifies as the most sustainable here. Fish are sometimes caught up in trawlers as ‘by-catch’ (fish caught by mistake and thrown back into the sea). Around 10 million tonnes of by-catch is caught per year and thrown back into the sea, often dead, according to Mike Berners-Lee in his book There is No Planet B. Farmed fish also have a “major biodiversity impact”, says Dr Harwatt. “In some cases, wild fish are caught and fed to farmed fish, further increasing the impact”. She also warns that “shrimp farming is a driver of mangrove forest clearing”. Mangrove forests are associated with protecting coastlines, sustaining sealife and slowing climate change. “Fish are also used in farmed animal feed. So it is quite a long, complicated chain, with many adverse impacts on biodiversity along the way”, adds Dr Harwatt. Rice, wheat and maize These three grains take up “40 percent of global cropland”, according to a 2016 Science for Environment Policy document by the European Commission. The same report reveals they contribute “a matching 40 percent to global biodiversity impacts”. They may not be as impactful gram for gram as some other crops, but monocropping and pesticide and herbicide use are important issues. A number of farmers, including some in the UK, are using technology to enable them to use less or no pesticide and herbicide, and rotating crops throughout seasons to re-introduce biodiversity to fields and improve the soil. As for consumers, why not try varying the grain you eat? From buckwheat to millet, there are plenty of options, and the more diverse our plate the more demand there will be for a diverse range of crops to be grown. Palm oil “Palm oil is causing a lot of deforestation, especially in Indonesia”, says Dr Kehoe. Borneo has lost almost 40 percent of its forests to palm oil in the last 10 years, resulting in a widely reported devastating loss of habitat to the orangutan. “Britain’s contribution is that its companies are helping shape that”, says Professor Lang. Palm oil is in a wide range of products, from shampoo to biscuits. So should you stop consuming palm oil? It “is incredibly efficient… There are other vegetable oils but they grow less efficiently. If we switch to different oil it might take up more land than palm oil”, according to Emma Napper, Producer on the BBC's Seven Worlds, One Planet. Some palm oil is grown on existing plantations rather than requiring cutting down more rainforest. Companies can sign up to the Roundtable on Sustainable Palm Oil and pledge to trace where the palm oil comes from, stop cutting down forest to produce palm oil and use oil that is at least partially sustainable. Dairy https://ichef.bbci.co.uk/images/ic/480xn/p08v5q8b.jpg A commercial cow milking facility. Could some forms of dairy production be contributing to biodiversity problems? “Dairy milk and cheese have large impacts because of the land use, manure, chemicals and water use – and because of the quantities they’re consumed in… Cheese is a problem because it’s basically a very condensed version of milk, requiring multiple litres of milk to produce 1kg of cheese”, explains Dr Harwatt. However, again many of these issues are overcome if the animals are fed on pasture. “Ruminants [cows and sheep] in particular are very positive because they convert plant-based material that’s not edible for humans, such as grass, into high-value, high-nutritient protein… they’re effectively bio-converters”, says Professor Nigel Scollan, Director of Institute for Global Food Security, Queen’s University Belfast. Coffee and cocoa While coffee and chocolate are grown on a smaller scale than some of the most impactful foods, they are also linked to deforestation. “Cocoa can be grown in vast great monocropping. It can also be grown in a biodiverse way. It depends how you do it”, says Professor Lang. “Deforestation, biodiversity loss, land degradation and the loss of ecosystem services provided by forests are emerging as potentially negative consequences of cocoa production”, according to a report from The Institute for Sustainable Development and International Relations. Shade-grown coffee and cocoa, which is grown under trees, is considered to promote species diversity of migratory birds and native flora and fauna, potentially reducing the need for pest control. Do all countries face the same issues? https://ichef.bbci.co.uk/images/ic/480xn/p08v5gks.jpg Deforestation in the Amazon rainforest. “Land clearing is more specific to certain countries”, says Dr Harwatt, “mainly those in the middle- and low-income categories, as high-income countries have largely converted their native ecosystems already and/or rely on other countries to produce some of their food. For example, the UK, which is in the temperate forest zone, has only 13 percent of forest cover remaining and imports around half of the food it consumes. Some European countries have a much higher forest coverage… There are also biodiversity ‘hotspots’, so it could be interpreted that the removal of native ecosystems is more of a problem in the countries where those hotspots are located, such as Brazil.” What about Britain? “The destruction of biodiversity in Britain is absolutely shocking”, says Professor Lang. “It’s not forest – we got rid of our forests mostly in the 16th, 17th and 18th centuries – but we’ve sprayed, we’ve done all the same things that are happening elsewhere in the world”. | {
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"title": "How can changing your food shop help biodiversity?",
"content": "The same foods are repeatedly blamed for a decline in biodiversity, but should you remove them from your shopping basket altogether? And if so, is that really enough to solve the problem? https://ichef.bbci.co.uk/images/ic/480xn/p08w4sdb.jpg You’ve no doubt heard about how cattle farming and palm oil production have led to deforestation, resulting in damage to biodiversity. But if you want your food shop to have the least possible impact on species diversity, what should you do? Is it best to simply drop a handful of products from your shopping basket – and if so, which ones? Would eating a more varied diet help? Or, for those who can afford it, would only buying foods farmed in a particular way be most effective? We spoke to experts to find out… Why worry about biodiversity? “When a species goes extinct, it’s gone forever. Losing species isn’t just deeply sad, it’s also dangerous. It’s like throwing bits of an aeroplane out the window mid-flight – we don’t know what species are crucial parts of a functioning ecosystem. And when ecosystems start unravelling, we all suffer. We rely on nature for literally everything that matters: food, air, water. Our health depends on the planet’s health”, explains Dr Laura Kehoe, a post-doctoral research fellow in ecology at the University of Oxford. How does food damage biodiversity? https://ichef.bbci.co.uk/images/ic/480xn/p08vgphh.jpg Deforestation in Borneo, Malaysia, as oil palm plantations are created. Deforestation is a big part of the problem. “In only 13 years we’ve lost the equivalent of the size of Mexico in wilderness regions. A leading cause of this destruction is the expansion of farms”, says Kehoe. But there are other factors to consider. “We’re monocropping [growing a single crop year after year on the same land], we’re covering up major centres of biodiversity… we’re altering the climate, we’re changing everything that enables biodiversity to thrive and making it more fragile”, says Tim Lang, Professor of Food Policy at City University of London. How we produce our food is critical, including our farming practices, the sprays we use and how we manage waste. “A field isn’t just a field, a crop isn’t just to crop, it depends how we grow it, how much [we grow], and whether we’re using it in a wasteful way or in a way that is actually feeding us”, continues Professor Lang. The reduction of variety in foods we eat is an important factor. “We now mainly grow just a handful of crops from a possibility of hundreds”, says Dr Helen Harwatt, a food and climate policy fellow at Harvard University. But she also highlights the dominance of farmed animals: “If we add up the weight of all land mammals, including humans and wild animals, on the planet, farmed cows and pigs alone account for 51 percent). Of all birds, farmed chickens account for 57 percent. We’re essentially pushing out wild animals and native ecosystems, and replacing them with farmed animals and cropland.” What can we do? There is no simple solution. “Rich people have lots of choice, poor people have much less, it’s harder for people on low incomes… so the messages have to be different according to people’s circumstances”, says Professor Lang. What does he recommend? “Eat less, eat diverse, buy organic and sustainably produced food wherever possible, and eat a variety of plants.” Should we give up any foods? “Every food I can think of could be beneficial to biodiversity if it was grown in a way, and eaten in an amount, that’s in balance with nature. This would mean eating a lot less meat and eating foods grown using regenerative farming techniques [techniques that seek to rehabilitate the ecosystem]”, says Dr Kehoe. But she acknowledges it isn’t all down to the consumer: “Within the food industry I would like to see a very radical transformation. The food processing industry has got to support organic and biodiverse cropping systems. They must simply produce less. And they must phase down and alter animal production.” Many foods are in the firing line, but here are some of those often associated with impacting biodiversity. Soya Soya is associated with deforestation, but does that mean we have to cut it out completely? “Soya is a very remarkable crop, and very nutritious”, says Professor Lang. So what’s the problem? It “is being farmed in a vast monoculture, with sprays, pesticides and insecticides, and also with fertilisers”, says Lang. “One variety, one crop, nothing else allowed to grow there. And then the land on which it’s grown is cleared from what was biodiverse. So, it’s a double whammy.” Soya is “a leading driver of deforestation in Latin America”, explains Dr Kehoe. There is particular controversy over soya being used for animal feed, and there is some disagreement over the proportion of soya imported to the UK that is used in this way. According to The Sustainable Food Trust it's just 35 percent, but Walter Fraanje from the Food Climate Research Network at the University of Oxford says about 90 percent of the UK’s soya supply is used for feed. The argument is that soya could provide more nutrition gram for gram if eaten than if recycled through an animal. “All factory farmed meat is inherently resource-inefficient. It’s also difficult to trace the impacts. For example, if you buy chicken in the UK you have no way of knowing if it was fed Brazilian soya that’s driving the Amazon rainforest to an irreversible tipping point”, she says. But not all livestock you buy is raised on soya. “65 percent of British farmland is only suitable for grassland, and the most efficient way to turn this inedible grass into high-quality, nutritious protein is to graze livestock – arguably providing the most climate-friendly way of feeding our growing population. Our extensive grasslands also act as a vital store of carbon and provide a habitat for floral diversity, which is dependent on grazed land to thrive”, explains Stuart Roberts, Vice President of the National Farmers’ Union. Beef, pork and chicken https://ichef.bbci.co.uk/images/ic/480xn/p08v5dd8.jpg Soya feed is used for intensively farmed cows, pigs and chickens. But there’s another problem with much beef. It “is the number one driver of deforestation in Latin America”, says Dr Kehoe. However, it is important to note that the UK currently imports just 35 percent of the beef and veal it consumes, according to The British Meat Processors Association. The by-products of intensive farming are blamed for damaging the surrounding environment. Waste is fed into manure lagoons, which “leach into ecosystems”, says Dr Harwatt. This can potentially pollute rivers, lakes and groundwater. Does this mean eating meat inevitably damages biodiversity? “There are responsible ways of eating meat. You can begin with knowing the farm your animal came from and what kind of life the animal had. There are examples of well-managed, pasture-raised meat”, says Shefali Sharma, director at the Institute for Agriculture and Trade Policy’s European Office. Wild and farmed fish https://ichef.bbci.co.uk/images/ic/480xn/p08v5hdr.jpg This large abandoned fishing net had become wrapped and entangled on corals on a tropical reef. “In the last 50 years, fishing has been the leading cause of loss of marine biodiversity, and scientists are concerned about the collective threats facing our seas”, writes the Marine Conservation Society. You can find out which fish it identifies as the most sustainable here. Fish are sometimes caught up in trawlers as ‘by-catch’ (fish caught by mistake and thrown back into the sea). Around 10 million tonnes of by-catch is caught per year and thrown back into the sea, often dead, according to Mike Berners-Lee in his book There is No Planet B. Farmed fish also have a “major biodiversity impact”, says Dr Harwatt. “In some cases, wild fish are caught and fed to farmed fish, further increasing the impact”. She also warns that “shrimp farming is a driver of mangrove forest clearing”. Mangrove forests are associated with protecting coastlines, sustaining sealife and slowing climate change. “Fish are also used in farmed animal feed. So it is quite a long, complicated chain, with many adverse impacts on biodiversity along the way”, adds Dr Harwatt. Rice, wheat and maize These three grains take up “40 percent of global cropland”, according to a 2016 Science for Environment Policy document by the European Commission. The same report reveals they contribute “a matching 40 percent to global biodiversity impacts”. They may not be as impactful gram for gram as some other crops, but monocropping and pesticide and herbicide use are important issues. A number of farmers, including some in the UK, are using technology to enable them to use less or no pesticide and herbicide, and rotating crops throughout seasons to re-introduce biodiversity to fields and improve the soil. As for consumers, why not try varying the grain you eat? From buckwheat to millet, there are plenty of options, and the more diverse our plate the more demand there will be for a diverse range of crops to be grown. Palm oil “Palm oil is causing a lot of deforestation, especially in Indonesia”, says Dr Kehoe. Borneo has lost almost 40 percent of its forests to palm oil in the last 10 years, resulting in a widely reported devastating loss of habitat to the orangutan. “Britain’s contribution is that its companies are helping shape that”, says Professor Lang. Palm oil is in a wide range of products, from shampoo to biscuits. So should you stop consuming palm oil? It “is incredibly efficient… There are other vegetable oils but they grow less efficiently. If we switch to different oil it might take up more land than palm oil”, according to Emma Napper, Producer on the BBC's Seven Worlds, One Planet. Some palm oil is grown on existing plantations rather than requiring cutting down more rainforest. Companies can sign up to the Roundtable on Sustainable Palm Oil and pledge to trace where the palm oil comes from, stop cutting down forest to produce palm oil and use oil that is at least partially sustainable. Dairy https://ichef.bbci.co.uk/images/ic/480xn/p08v5q8b.jpg A commercial cow milking facility. Could some forms of dairy production be contributing to biodiversity problems? “Dairy milk and cheese have large impacts because of the land use, manure, chemicals and water use – and because of the quantities they’re consumed in… Cheese is a problem because it’s basically a very condensed version of milk, requiring multiple litres of milk to produce 1kg of cheese”, explains Dr Harwatt. However, again many of these issues are overcome if the animals are fed on pasture. “Ruminants [cows and sheep] in particular are very positive because they convert plant-based material that’s not edible for humans, such as grass, into high-value, high-nutritient protein… they’re effectively bio-converters”, says Professor Nigel Scollan, Director of Institute for Global Food Security, Queen’s University Belfast. Coffee and cocoa While coffee and chocolate are grown on a smaller scale than some of the most impactful foods, they are also linked to deforestation. “Cocoa can be grown in vast great monocropping. It can also be grown in a biodiverse way. It depends how you do it”, says Professor Lang. “Deforestation, biodiversity loss, land degradation and the loss of ecosystem services provided by forests are emerging as potentially negative consequences of cocoa production”, according to a report from The Institute for Sustainable Development and International Relations. Shade-grown coffee and cocoa, which is grown under trees, is considered to promote species diversity of migratory birds and native flora and fauna, potentially reducing the need for pest control. Do all countries face the same issues? https://ichef.bbci.co.uk/images/ic/480xn/p08v5gks.jpg Deforestation in the Amazon rainforest. “Land clearing is more specific to certain countries”, says Dr Harwatt, “mainly those in the middle- and low-income categories, as high-income countries have largely converted their native ecosystems already and/or rely on other countries to produce some of their food. For example, the UK, which is in the temperate forest zone, has only 13 percent of forest cover remaining and imports around half of the food it consumes. Some European countries have a much higher forest coverage… There are also biodiversity ‘hotspots’, so it could be interpreted that the removal of native ecosystems is more of a problem in the countries where those hotspots are located, such as Brazil.” What about Britain? “The destruction of biodiversity in Britain is absolutely shocking”, says Professor Lang. “It’s not forest – we got rid of our forests mostly in the 16th, 17th and 18th centuries – but we’ve sprayed, we’ve done all the same things that are happening elsewhere in the world”."
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A new report from the Fairtrade Foundation calls for more support for international farmers, to safeguard their livelihoods and the future of imported favourites such as coffee, cocoa and bananas. With many retailers and producers creating their own certification programmes rather than exclusively relying on established ones such as FAIRTRADE, it can be difficult to keep track of the policies behind the logos. So what does this mean for shoppers? “Half of the UK’s food comes from overseas”, says Mike Gidney, CEO of the Fairtrade Foundation, so “we all have a stake in ensuring future generations of farmers… can do so in climate-friendly ways, while earning enough to stay in business and live the sort of life their hard work deserves.” https://ichef.bbci.co.uk/images/ic/480xn/p097x83b.jpg Many teas are certified fair trade. Here Janice Kangai plucks tea at Michimikuru Tea Company in Kenya. Photograph by Chris Terry Three-quarters of Brits “care about fair trade”, according to a Kantar survey for The Grocer. However, there are crucial differences in the definition, depending on the way it’s written. FAIRTRADE (all capitals) is the logo you’re likely to see most often on food in the UK. The certification system is governed by the global group Fairtrade International and their associates, including the UK’s Fairtrade Foundation. They develop and ensure compliance with internationally agreed standards and guarantee a minimum fair price. They have a rigorous certification approach, including on-site audits by independent inspectors, and require a premium to be paid to farmers to invest in social, economic and environmental projects. 93 percent of UK shoppers recognise the logo, which certifies a product, not an organisation. When the logo is accompanied by an arrow, there may be more information about the ingredients and sourcing methods on the back of the packet. Fair Trade (two words, capital F, capital T) describes companies following the 10 principles of Fair Trade. The World Fair Trade Organisation (WFTO), a network of Fair Trading businesses, monitors these companies, ensuring the principles are “implemented in the supply chain and practices of the organisation”. As opposed to Fairtrade International, it verifies companies rather than commodities. For example, WFTO can certify the coffee company rather than the coffee bean farm. “Companies are checked by third-party audits and through peer visits by other members”, they say. Alternative spellings, such as fair-trade, fairtrade and FairTrade, are not legally protected, but if they are accompanied by a logo you may be able to check the conditions of the certification online. Any logo on products in the UK needs to be “verifiably certified” on behalf of an issuing body, according to the Department for Environment, Food and Rural Affairs. Many supermarkets have made sustainability commitments for their own-brand products, including Lidl, Marks & Spencers, Co-op, Waitrose and Tesco. You can research the commitments of supermarkets on their websites. Which foods do you see certifications on most often? In the UK, more than 4,500 food and non-food products carry the FAIRTRADE logo, including teas, cocoa, chocolate bars, sugars and wine. But bananas are the most visible product, followed by coffee and chocolate, according to the Fairtrade Foundation. Certified single-ingredient foods are 100 percent FAIRTRADE, while products containing more than one ingredient, such as a chocolate bar, must show that 20-50 percent of the product’s dry weight is from a FAIRTRADE farm. Coffee and cocoa https://ichef.bbci.co.uk/images/ic/480xn/p097x87s.jpg Fairtrade coffee producers in Kenya. Photograph by Chris Terry. The price of coffee and cocoa for farmers is unstable and can be low. The global market price for arabica coffee beans, which account for an estimated 70 percent of global coffee production, often falls below Fairtrade International’s minimum price of US$1.40 per pound of beans. Due to poor prospects, fewer young people are farming in these industries, according to David Taylor, Policy Manager for the Fairtrade Foundation. The average age of a cocoa farmer in West Africa is over 50, for example. When prices are low, the Fairtrade Foundation argues “there is neither the incentive nor resources to invest in good maintenance of farms by applying fertilisers and pesticides or replacing old trees… When prices fall below the costs of production, farmers struggle to put adequate food on the table and pay medical bills and school fees.” With limited options, farmers may end up “abandoning their land or destroying forests and wildlife habitat by clearing land for monoculture” (only producing one crop), according to the Rainforest Alliance. Certifications such as FAIRTRADE and Rainforest Alliance also support farmers in protecting the environment, ban forced/child labour and promote community development. Approximately 2.1 million children in West Africa “still do the dangerous and physically taxing work of harvesting cocoa”, according to a 2016 report. There are similar issues with coffee labour. Paying farmers a fair wage doesn’t have to mean a price hike for the consumer, according to the Fairtrade Foundation. They give the example of a non-fairtrade £1 chocolate bar, which they say might see about 6p ending up in the cocoa producer’s pocket, around 40p going to the chocolate company, 35p to the retailer and the remaining 19p being divided between other businesses in the supply chain. Buying fairly traded chocolate “is not about asking you to pay a higher price, but giving cocoa producers a bigger proportion of the price you already pay”, they say. Of course, a more expensive chocolate bar doesn’t always mean the cocoa farmer is paid more. Some coffee and chocolate businesses use third-party certification, such as Costa Coffee sourcing its beans and hot chocolate from Rainforest Alliance-certified farms and Maltesers aiming to use only FAIRTRADE cocoa. Others, particularly chocolate companies, have developed their own verification programs, such as Cocoa Life (the scheme by Mondelēz, owner of Cadbury), and Cocoa Plan, founded by Nestlé and the Lindt Cocoa Foundation. All say they aim to improve the environmental, social and economic prospects for the six million people who make cocoa their livelihood. You might see the UTZ certification logo on products containing cocoa and coffee (as well as tea). UTZ has now merged with Rainforest Alliance. Bananas https://ichef.bbci.co.uk/images/ic/480xn/p097x7jz.jpg FAIRTRADE bananas picked at Quinta Pasadena in the Dominican Republic. Photograph by Fran Afonso. “Adverse climate conditions will trigger a drastic decline in banana yields in 10 countries”, according to the Fairtrade Foundation report, and “we can’t expect [farmers] to tackle the climate emergency if we won’t ensure they earn a decent income”, says Gidney. But “reports about problems in the banana industry often highlight the woefully poor situation of workers: low wages, precarious employment, restrictions on the right to organise themselves and the handling of unhealthy and environmentally hazardous chemicals without adequate protection, to name a few”, says the Fairtrade Foundation. Both FAIRTRADE and the Rainforest Alliance strictly limit the use of pesticides, and some are banned. A third of bananas sold in the UK are certified FAIRTRADE. This means farmers are guaranteed the minimum fair price in their region for produce, and support is available for farmer/worker organisations and representation, enabling them to negotiate with management and progress towards living wage benchmarks. A number of retailers, including Sainsburys, Waitrose, Co-op and Ocado, say all the bananas they sell are FAIRTRADE. Others, such as Aldi, Lidl, Morrisons and Tesco, also source bananas from FAIRTRADE or Rainforest Alliance farms. Why isn’t all food ‘fair trade’? The Fairtrade Foundation certifies products that adhere to international standards. But standards aren’t set for all foods, although producers can become certified after lengthy consultation periods and an established market need, according to Fairtrade Foundation’s Policy Manager David Taylor… The majority of farmers certified FAIRTRADE are the “most disadvantaged producers in the world”. Producers in many locations can become certified, explains Taylor. However, many countries, including the UK, already have laws to protect producers and workers from issues faced by farmers in countries where FAIRTRADE usually operates. But just because a product is uncertified doesn’t necessarily mean it’s unfairly traded. Some companies choose to buy directly from a producer, managing the relationship, price, quality, sustainability requirements and transparency themselves. Direct trade can allow for a positive partnership, but without certification and auditing, you have to take them at their word and do your research, according to Taylor. | {
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"content": "A new report from the Fairtrade Foundation calls for more support for international farmers, to safeguard their livelihoods and the future of imported favourites such as coffee, cocoa and bananas. With many retailers and producers creating their own certification programmes rather than exclusively relying on established ones such as FAIRTRADE, it can be difficult to keep track of the policies behind the logos. So what does this mean for shoppers? “Half of the UK’s food comes from overseas”, says Mike Gidney, CEO of the Fairtrade Foundation, so “we all have a stake in ensuring future generations of farmers… can do so in climate-friendly ways, while earning enough to stay in business and live the sort of life their hard work deserves.” https://ichef.bbci.co.uk/images/ic/480xn/p097x83b.jpg Many teas are certified fair trade. Here Janice Kangai plucks tea at Michimikuru Tea Company in Kenya. Photograph by Chris Terry Three-quarters of Brits “care about fair trade”, according to a Kantar survey for The Grocer. However, there are crucial differences in the definition, depending on the way it’s written. FAIRTRADE (all capitals) is the logo you’re likely to see most often on food in the UK. The certification system is governed by the global group Fairtrade International and their associates, including the UK’s Fairtrade Foundation. They develop and ensure compliance with internationally agreed standards and guarantee a minimum fair price. They have a rigorous certification approach, including on-site audits by independent inspectors, and require a premium to be paid to farmers to invest in social, economic and environmental projects. 93 percent of UK shoppers recognise the logo, which certifies a product, not an organisation. When the logo is accompanied by an arrow, there may be more information about the ingredients and sourcing methods on the back of the packet. Fair Trade (two words, capital F, capital T) describes companies following the 10 principles of Fair Trade. The World Fair Trade Organisation (WFTO), a network of Fair Trading businesses, monitors these companies, ensuring the principles are “implemented in the supply chain and practices of the organisation”. As opposed to Fairtrade International, it verifies companies rather than commodities. For example, WFTO can certify the coffee company rather than the coffee bean farm. “Companies are checked by third-party audits and through peer visits by other members”, they say. Alternative spellings, such as fair-trade, fairtrade and FairTrade, are not legally protected, but if they are accompanied by a logo you may be able to check the conditions of the certification online. Any logo on products in the UK needs to be “verifiably certified” on behalf of an issuing body, according to the Department for Environment, Food and Rural Affairs. Many supermarkets have made sustainability commitments for their own-brand products, including Lidl, Marks & Spencers, Co-op, Waitrose and Tesco. You can research the commitments of supermarkets on their websites. Which foods do you see certifications on most often? In the UK, more than 4,500 food and non-food products carry the FAIRTRADE logo, including teas, cocoa, chocolate bars, sugars and wine. But bananas are the most visible product, followed by coffee and chocolate, according to the Fairtrade Foundation. Certified single-ingredient foods are 100 percent FAIRTRADE, while products containing more than one ingredient, such as a chocolate bar, must show that 20-50 percent of the product’s dry weight is from a FAIRTRADE farm. Coffee and cocoa https://ichef.bbci.co.uk/images/ic/480xn/p097x87s.jpg Fairtrade coffee producers in Kenya. Photograph by Chris Terry. The price of coffee and cocoa for farmers is unstable and can be low. The global market price for arabica coffee beans, which account for an estimated 70 percent of global coffee production, often falls below Fairtrade International’s minimum price of US$1.40 per pound of beans. Due to poor prospects, fewer young people are farming in these industries, according to David Taylor, Policy Manager for the Fairtrade Foundation. The average age of a cocoa farmer in West Africa is over 50, for example. When prices are low, the Fairtrade Foundation argues “there is neither the incentive nor resources to invest in good maintenance of farms by applying fertilisers and pesticides or replacing old trees… When prices fall below the costs of production, farmers struggle to put adequate food on the table and pay medical bills and school fees.” With limited options, farmers may end up “abandoning their land or destroying forests and wildlife habitat by clearing land for monoculture” (only producing one crop), according to the Rainforest Alliance. Certifications such as FAIRTRADE and Rainforest Alliance also support farmers in protecting the environment, ban forced/child labour and promote community development. Approximately 2.1 million children in West Africa “still do the dangerous and physically taxing work of harvesting cocoa”, according to a 2016 report. There are similar issues with coffee labour. Paying farmers a fair wage doesn’t have to mean a price hike for the consumer, according to the Fairtrade Foundation. They give the example of a non-fairtrade £1 chocolate bar, which they say might see about 6p ending up in the cocoa producer’s pocket, around 40p going to the chocolate company, 35p to the retailer and the remaining 19p being divided between other businesses in the supply chain. Buying fairly traded chocolate “is not about asking you to pay a higher price, but giving cocoa producers a bigger proportion of the price you already pay”, they say. Of course, a more expensive chocolate bar doesn’t always mean the cocoa farmer is paid more. Some coffee and chocolate businesses use third-party certification, such as Costa Coffee sourcing its beans and hot chocolate from Rainforest Alliance-certified farms and Maltesers aiming to use only FAIRTRADE cocoa. Others, particularly chocolate companies, have developed their own verification programs, such as Cocoa Life (the scheme by Mondelēz, owner of Cadbury), and Cocoa Plan, founded by Nestlé and the Lindt Cocoa Foundation. All say they aim to improve the environmental, social and economic prospects for the six million people who make cocoa their livelihood. You might see the UTZ certification logo on products containing cocoa and coffee (as well as tea). UTZ has now merged with Rainforest Alliance. Bananas https://ichef.bbci.co.uk/images/ic/480xn/p097x7jz.jpg FAIRTRADE bananas picked at Quinta Pasadena in the Dominican Republic. Photograph by Fran Afonso. “Adverse climate conditions will trigger a drastic decline in banana yields in 10 countries”, according to the Fairtrade Foundation report, and “we can’t expect [farmers] to tackle the climate emergency if we won’t ensure they earn a decent income”, says Gidney. But “reports about problems in the banana industry often highlight the woefully poor situation of workers: low wages, precarious employment, restrictions on the right to organise themselves and the handling of unhealthy and environmentally hazardous chemicals without adequate protection, to name a few”, says the Fairtrade Foundation. Both FAIRTRADE and the Rainforest Alliance strictly limit the use of pesticides, and some are banned. A third of bananas sold in the UK are certified FAIRTRADE. This means farmers are guaranteed the minimum fair price in their region for produce, and support is available for farmer/worker organisations and representation, enabling them to negotiate with management and progress towards living wage benchmarks. A number of retailers, including Sainsburys, Waitrose, Co-op and Ocado, say all the bananas they sell are FAIRTRADE. Others, such as Aldi, Lidl, Morrisons and Tesco, also source bananas from FAIRTRADE or Rainforest Alliance farms. Why isn’t all food ‘fair trade’? The Fairtrade Foundation certifies products that adhere to international standards. But standards aren’t set for all foods, although producers can become certified after lengthy consultation periods and an established market need, according to Fairtrade Foundation’s Policy Manager David Taylor… The majority of farmers certified FAIRTRADE are the “most disadvantaged producers in the world”. Producers in many locations can become certified, explains Taylor. However, many countries, including the UK, already have laws to protect producers and workers from issues faced by farmers in countries where FAIRTRADE usually operates. But just because a product is uncertified doesn’t necessarily mean it’s unfairly traded. Some companies choose to buy directly from a producer, managing the relationship, price, quality, sustainability requirements and transparency themselves. Direct trade can allow for a positive partnership, but without certification and auditing, you have to take them at their word and do your research, according to Taylor."
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https://ichef.bbci.co.uk/images/ic/480xn/p07pgm96.jpg If I go one more day without tea or coffee, I could have a meltdown. Headaches are rife, motivation is low and all I want is a latte and a square of dark chocolate. It’s only day three of my week-long British food challenge. I grew up eating homegrown fruit and veg, with meat and milk from down the road. It’s a far cry from my current city diet – I try to buy British, but I’m a self-proclaimed foreign food fan. I have a whole kitchen cupboard dedicated to Chinese food! However, it’s not only foreign-labelled foods that are off the menu. Many of our everyday staples aren’t grown on home soil. I knew switching to eating exclusively British produce for a week would be tricky, but I didn’t realise how much I’d learn and how painful it would be. Getting started To get started, I rifle through my fridge, freezer and cupboards, and it dawns on me how much has to be quarantined for the next seven days. Most seasonings, pasta, rice, noodles, sauces, nuts and seeds are out – but what’s in? I comb through a typical weekly food plan to suss out what can be swapped out for a British alternative. I can’t find a switch for fish sauce, Sichuan pepper or sriracha, which means I can’t make my favourite dishes. I mourn the loss of the forbidden foods, but try to be optimistic about how much is available even in a standard supermarket. The coffee conundrum https://ichef.bbci.co.uk/images/ic/480xn/p07p7rh3.jpg Day one morning brings the most pressing, unanticipated issue. Tea and coffee aren’t grown in the UK (except for a little tea from Cornwall and coffee beans harvested by the Eden Project). By day three, painkillers can’t keep the headaches at bay. I’m also hungry earlier in the day (presumably because coffee suppresses appetite), and wolf down lunch before 12 o’clock. I usually have two coffees and two teas a day – and caffeine withdrawals are no joke! I swap in hot water and fresh mint tea. At one point I even have a dash of milk in hot water (I don’t recommend it). Nothing equates to a fresh brew and the smell of coffee in the office is close to torture. Luckily, the pain lessens on day four and, apart from old habits dying hard, there’s no urgency for a cup of java. https://ichef.bbci.co.uk/images/ic/480xn/p07n0wfr.jpg 100 percent British pasta Into the supermarket Piling broccoli, cauliflower, spinach, tomatoes and spring onions into my trolley, I feel pretty happy. I even find pak choi – turns out some veg I assume to be 'foreign’ is grown in the UK. Maybe this won’t be so tricky after all! Friends and family have handed over homegrown courgettes (more like marrows) and some other veg. There’s an apple tree and rhubarb in my garden and blackberry bushes everywhere. That’s fruit (and crumble) sorted. I miss my daily banana, and blueberry porridge (but grated apple or rhubarb compote are just as good). Then comes the first big hurdle… pasta! It contains flour from Italy. In desperation I buy plain flour to make 'British’ fresh pasta (it turns out to be surprisingly good). I discover quinoa is grown in Britain and, delighted to find a rice substitute, pick up a bag to make a risotto-esque dish with veggies, cheese and mint from the garden. Then I find out (and this is BAD news) the beans in baked beans are not grown in the UK! But it turns out there are lots of British beans and pulses. I go for a bag of roasted, salted fava beans instead of my usual salted dark chocolate, and realise I’m craving the salt more than the chocolate anyway. I buy a loaf made from British flour (though you can make your own bread). My usual peanut butter is out of the question, so I plan to make cheese on toast and have it with butter and marmite or honey. I’m a sucker for cheese. I usually have Italian cheese for pasta, but Cheddar and Cornish goats’ cheese are on offer, so I pick them up to add to salads, soups and omelettes. Most eggs sold in the UK are British (look for the Red Lion stamp), so I put a box in the trolley for eggs on toast and Spanish omelette. Almost all milk is produced in Britain too, so in the trolley it goes. If you drink dairy alternatives you might struggle, but you can make your own oat milk from Scottish oats. When choosing meat, I read the label or look for the Union Jack. It’s as simple as that when you’re shopping for whole products, but it can be more complicated with processed food. Lots of fish is farmed or caught in the UK. I choose Scottish smoked mackerel, as it’s inexpensive and great with potatoes and broccoli for a quick dinner. https://ichef.bbci.co.uk/images/ic/480xn/p07n0wfr.jpg 100 percent British pasta British food is not bland The best news of the week? Lots of the fresh chillies in the supermarket are British! You can easily find British salt and pepper and fresh herbs, and use rapeseed oil instead of olive. I’m yet to find a way to make a 100 percent British curry, but I’ll keep trying! What’s the cost? I’ve ended up spending less than usual. This might have something to do with free produce from friends and family and I must have saved a shed load by abstaining from chocolate and coffee. But buying British sometimes costs less than buying imported foods, especially when you buy in season. I could probably have done this for even less money, but I don’t fancy root veg for dinner every day! Have I changed my ways? Could I do this forever? Probably not. But now I can make British pasta, I’m well on my way to reducing my reliance on imported food. If I can make a decent sriracha substitute and the UK starts growing rice, I’m fully in! Bringing my cooking back to basics has taught me to appreciate what we have. But it can be difficult to work out if processed food is purely British, as small amounts of ingredients such as seasonings and palm oil are often included. It might not be this easy in another season. But with more freezing, preserving and storing harvest fruit and veg, I could plunder my store cupboard year-round rather than resorting to imported produce from sunnier climates. I admit I’m going to keep drinking tea and coffee. They’re too pleasurable to give up. But I might switch to decaf, so if I avoid it again there aren’t painful repercussions. Like me, you might already be buying predominantly British food without realising it. On occasion, it’s easy to buy an alternative to your imported staple, but sometimes dishes can’t be altered to make them homegrown… and I’m not ready to give them up just yet. https://ichef.bbci.co.uk/images/ic/480xn/p07n4wrd.jpg | {
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"content": "https://ichef.bbci.co.uk/images/ic/480xn/p07pgm96.jpg If I go one more day without tea or coffee, I could have a meltdown. Headaches are rife, motivation is low and all I want is a latte and a square of dark chocolate. It’s only day three of my week-long British food challenge. I grew up eating homegrown fruit and veg, with meat and milk from down the road. It’s a far cry from my current city diet – I try to buy British, but I’m a self-proclaimed foreign food fan. I have a whole kitchen cupboard dedicated to Chinese food! However, it’s not only foreign-labelled foods that are off the menu. Many of our everyday staples aren’t grown on home soil. I knew switching to eating exclusively British produce for a week would be tricky, but I didn’t realise how much I’d learn and how painful it would be. Getting started To get started, I rifle through my fridge, freezer and cupboards, and it dawns on me how much has to be quarantined for the next seven days. Most seasonings, pasta, rice, noodles, sauces, nuts and seeds are out – but what’s in? I comb through a typical weekly food plan to suss out what can be swapped out for a British alternative. I can’t find a switch for fish sauce, Sichuan pepper or sriracha, which means I can’t make my favourite dishes. I mourn the loss of the forbidden foods, but try to be optimistic about how much is available even in a standard supermarket. The coffee conundrum https://ichef.bbci.co.uk/images/ic/480xn/p07p7rh3.jpg Day one morning brings the most pressing, unanticipated issue. Tea and coffee aren’t grown in the UK (except for a little tea from Cornwall and coffee beans harvested by the Eden Project). By day three, painkillers can’t keep the headaches at bay. I’m also hungry earlier in the day (presumably because coffee suppresses appetite), and wolf down lunch before 12 o’clock. I usually have two coffees and two teas a day – and caffeine withdrawals are no joke! I swap in hot water and fresh mint tea. At one point I even have a dash of milk in hot water (I don’t recommend it). Nothing equates to a fresh brew and the smell of coffee in the office is close to torture. Luckily, the pain lessens on day four and, apart from old habits dying hard, there’s no urgency for a cup of java. https://ichef.bbci.co.uk/images/ic/480xn/p07n0wfr.jpg 100 percent British pasta Into the supermarket Piling broccoli, cauliflower, spinach, tomatoes and spring onions into my trolley, I feel pretty happy. I even find pak choi – turns out some veg I assume to be 'foreign’ is grown in the UK. Maybe this won’t be so tricky after all! Friends and family have handed over homegrown courgettes (more like marrows) and some other veg. There’s an apple tree and rhubarb in my garden and blackberry bushes everywhere. That’s fruit (and crumble) sorted. I miss my daily banana, and blueberry porridge (but grated apple or rhubarb compote are just as good). Then comes the first big hurdle… pasta! It contains flour from Italy. In desperation I buy plain flour to make 'British’ fresh pasta (it turns out to be surprisingly good). I discover quinoa is grown in Britain and, delighted to find a rice substitute, pick up a bag to make a risotto-esque dish with veggies, cheese and mint from the garden. Then I find out (and this is BAD news) the beans in baked beans are not grown in the UK! But it turns out there are lots of British beans and pulses. I go for a bag of roasted, salted fava beans instead of my usual salted dark chocolate, and realise I’m craving the salt more than the chocolate anyway. I buy a loaf made from British flour (though you can make your own bread). My usual peanut butter is out of the question, so I plan to make cheese on toast and have it with butter and marmite or honey. I’m a sucker for cheese. I usually have Italian cheese for pasta, but Cheddar and Cornish goats’ cheese are on offer, so I pick them up to add to salads, soups and omelettes. Most eggs sold in the UK are British (look for the Red Lion stamp), so I put a box in the trolley for eggs on toast and Spanish omelette. Almost all milk is produced in Britain too, so in the trolley it goes. If you drink dairy alternatives you might struggle, but you can make your own oat milk from Scottish oats. When choosing meat, I read the label or look for the Union Jack. It’s as simple as that when you’re shopping for whole products, but it can be more complicated with processed food. Lots of fish is farmed or caught in the UK. I choose Scottish smoked mackerel, as it’s inexpensive and great with potatoes and broccoli for a quick dinner. https://ichef.bbci.co.uk/images/ic/480xn/p07n0wfr.jpg 100 percent British pasta British food is not bland The best news of the week? Lots of the fresh chillies in the supermarket are British! You can easily find British salt and pepper and fresh herbs, and use rapeseed oil instead of olive. I’m yet to find a way to make a 100 percent British curry, but I’ll keep trying! What’s the cost? I’ve ended up spending less than usual. This might have something to do with free produce from friends and family and I must have saved a shed load by abstaining from chocolate and coffee. But buying British sometimes costs less than buying imported foods, especially when you buy in season. I could probably have done this for even less money, but I don’t fancy root veg for dinner every day! Have I changed my ways? Could I do this forever? Probably not. But now I can make British pasta, I’m well on my way to reducing my reliance on imported food. If I can make a decent sriracha substitute and the UK starts growing rice, I’m fully in! Bringing my cooking back to basics has taught me to appreciate what we have. But it can be difficult to work out if processed food is purely British, as small amounts of ingredients such as seasonings and palm oil are often included. It might not be this easy in another season. But with more freezing, preserving and storing harvest fruit and veg, I could plunder my store cupboard year-round rather than resorting to imported produce from sunnier climates. I admit I’m going to keep drinking tea and coffee. They’re too pleasurable to give up. But I might switch to decaf, so if I avoid it again there aren’t painful repercussions. Like me, you might already be buying predominantly British food without realising it. On occasion, it’s easy to buy an alternative to your imported staple, but sometimes dishes can’t be altered to make them homegrown… and I’m not ready to give them up just yet. https://ichef.bbci.co.uk/images/ic/480xn/p07n4wrd.jpg"
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} | bd97381993a056521a6f33e3e5728f3e0fd0fe3a2dd943795c3f9fc6deb054e2 | Nacho beef burritos recipe
An average of 4.4 out of 5 stars from 16 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/nacho_beef_burritos_30110_16x9.jpg This simple nacho beef burrito goes from pan to plate in less than 20 minutes. High protein, full of flavour and with a surprise crunchy centre. Each serving provides 581 kcal, 38.2g protein, 42.3g carbohydrate (of which 6.2g sugars), 27.2g fat (of which 9.5g saturates), 7.2g fibre and 1.61g salt. 1 tbsp olive oil500g/1lb 2oz lean beef mince (5% fat)2 tbsp fajita seasoning1 red pepper, seeds removed and thinly sliced½ red onion, finely chopped1 tomato, finely chopped1 avocado, peeled, stone removed and finely choppedsmall handful fresh coriander, finely chopped½ Little Gem lettuce, shredded1–2 limes, juice only2 tbsp soured cream4 large flour tortilla wraps35g/1¼oz cheddar, grated2 handfuls tortilla chipspinch salt hot sauce, to serve 1 tbsp olive oil 500g/1lb 2oz lean beef mince (5% fat) 2 tbsp fajita seasoning 1 red pepper, seeds removed and thinly sliced ½ red onion, finely chopped 1 tomato, finely chopped 1 avocado, peeled, stone removed and finely chopped small handful fresh coriander, finely chopped ½ Little Gem lettuce, shredded 1–2 limes, juice only 2 tbsp soured cream 4 large flour tortilla wraps 35g/1¼oz cheddar, grated 2 handfuls tortilla chips pinch salt hot sauce, to serve Method Heat the oil in a large frying pan, over medium-high heat, and tip in the mince. Fry for 3–4 minutes until browned, breaking the mince up well with the back of a wooden spoon.Add the fajita seasoning, red pepper and 2 tablespoons water. Fry until the pepper has softened slightly, then turn off the heat. Set aside. Mix together the onion, tomato, avocado, coriander and lettuce in a bowl. Season with the lime juice and pinch of salt and set aside.Spread 1 tablespoon soured cream on each tortilla wrap, sprinkle over the cheese, add a few spoonfuls of the lettuce mixture, and then top with the beef mixture. Crumble a handful of the tortilla chips on top of each wrap, then fold in the corners and tightly roll up each wrap into a burrito, taking care to keep everything tucked in.Heat a dry frying pan and toast each burrito on all sides until crisp and golden. Enjoy with lots of hot sauce. Heat the oil in a large frying pan, over medium-high heat, and tip in the mince. Fry for 3–4 minutes until browned, breaking the mince up well with the back of a wooden spoon. Heat the oil in a large frying pan, over medium-high heat, and tip in the mince. Fry for 3–4 minutes until browned, breaking the mince up well with the back of a wooden spoon. Add the fajita seasoning, red pepper and 2 tablespoons water. Fry until the pepper has softened slightly, then turn off the heat. Set aside. Add the fajita seasoning, red pepper and 2 tablespoons water. Fry until the pepper has softened slightly, then turn off the heat. Set aside. Mix together the onion, tomato, avocado, coriander and lettuce in a bowl. Season with the lime juice and pinch of salt and set aside. Mix together the onion, tomato, avocado, coriander and lettuce in a bowl. Season with the lime juice and pinch of salt and set aside. Spread 1 tablespoon soured cream on each tortilla wrap, sprinkle over the cheese, add a few spoonfuls of the lettuce mixture, and then top with the beef mixture. Spread 1 tablespoon soured cream on each tortilla wrap, sprinkle over the cheese, add a few spoonfuls of the lettuce mixture, and then top with the beef mixture. Crumble a handful of the tortilla chips on top of each wrap, then fold in the corners and tightly roll up each wrap into a burrito, taking care to keep everything tucked in. Crumble a handful of the tortilla chips on top of each wrap, then fold in the corners and tightly roll up each wrap into a burrito, taking care to keep everything tucked in. Heat a dry frying pan and toast each burrito on all sides until crisp and golden. Enjoy with lots of hot sauce. Heat a dry frying pan and toast each burrito on all sides until crisp and golden. Enjoy with lots of hot sauce. | {
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"content": "An average of 4.4 out of 5 stars from 16 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/nacho_beef_burritos_30110_16x9.jpg This simple nacho beef burrito goes from pan to plate in less than 20 minutes. High protein, full of flavour and with a surprise crunchy centre. Each serving provides 581 kcal, 38.2g protein, 42.3g carbohydrate (of which 6.2g sugars), 27.2g fat (of which 9.5g saturates), 7.2g fibre and 1.61g salt. 1 tbsp olive oil500g/1lb 2oz lean beef mince (5% fat)2 tbsp fajita seasoning1 red pepper, seeds removed and thinly sliced½ red onion, finely chopped1 tomato, finely chopped1 avocado, peeled, stone removed and finely choppedsmall handful fresh coriander, finely chopped½ Little Gem lettuce, shredded1–2 limes, juice only2 tbsp soured cream4 large flour tortilla wraps35g/1¼oz cheddar, grated2 handfuls tortilla chipspinch salt hot sauce, to serve 1 tbsp olive oil 500g/1lb 2oz lean beef mince (5% fat) 2 tbsp fajita seasoning 1 red pepper, seeds removed and thinly sliced ½ red onion, finely chopped 1 tomato, finely chopped 1 avocado, peeled, stone removed and finely chopped small handful fresh coriander, finely chopped ½ Little Gem lettuce, shredded 1–2 limes, juice only 2 tbsp soured cream 4 large flour tortilla wraps 35g/1¼oz cheddar, grated 2 handfuls tortilla chips pinch salt hot sauce, to serve Method Heat the oil in a large frying pan, over medium-high heat, and tip in the mince. Fry for 3–4 minutes until browned, breaking the mince up well with the back of a wooden spoon.Add the fajita seasoning, red pepper and 2 tablespoons water. Fry until the pepper has softened slightly, then turn off the heat. Set aside. Mix together the onion, tomato, avocado, coriander and lettuce in a bowl. Season with the lime juice and pinch of salt and set aside.Spread 1 tablespoon soured cream on each tortilla wrap, sprinkle over the cheese, add a few spoonfuls of the lettuce mixture, and then top with the beef mixture. Crumble a handful of the tortilla chips on top of each wrap, then fold in the corners and tightly roll up each wrap into a burrito, taking care to keep everything tucked in.Heat a dry frying pan and toast each burrito on all sides until crisp and golden. Enjoy with lots of hot sauce. Heat the oil in a large frying pan, over medium-high heat, and tip in the mince. Fry for 3–4 minutes until browned, breaking the mince up well with the back of a wooden spoon. Heat the oil in a large frying pan, over medium-high heat, and tip in the mince. Fry for 3–4 minutes until browned, breaking the mince up well with the back of a wooden spoon. Add the fajita seasoning, red pepper and 2 tablespoons water. Fry until the pepper has softened slightly, then turn off the heat. Set aside. Add the fajita seasoning, red pepper and 2 tablespoons water. Fry until the pepper has softened slightly, then turn off the heat. Set aside. Mix together the onion, tomato, avocado, coriander and lettuce in a bowl. Season with the lime juice and pinch of salt and set aside. Mix together the onion, tomato, avocado, coriander and lettuce in a bowl. Season with the lime juice and pinch of salt and set aside. Spread 1 tablespoon soured cream on each tortilla wrap, sprinkle over the cheese, add a few spoonfuls of the lettuce mixture, and then top with the beef mixture. Spread 1 tablespoon soured cream on each tortilla wrap, sprinkle over the cheese, add a few spoonfuls of the lettuce mixture, and then top with the beef mixture. Crumble a handful of the tortilla chips on top of each wrap, then fold in the corners and tightly roll up each wrap into a burrito, taking care to keep everything tucked in. Crumble a handful of the tortilla chips on top of each wrap, then fold in the corners and tightly roll up each wrap into a burrito, taking care to keep everything tucked in. Heat a dry frying pan and toast each burrito on all sides until crisp and golden. Enjoy with lots of hot sauce. Heat a dry frying pan and toast each burrito on all sides until crisp and golden. Enjoy with lots of hot sauce."
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} | 191b6d30b10147bfe465adc7cd889da4fbd55b2d39972d27fa60f800851fd3c8 | Weaning and baby foods: What can my baby eat and when?
https://ichef.bbci.co.uk/images/ic/480xn/p07yh8jb.jpg Written by Angharad Banner, independent & NHS registered children's dietitian. Every baby is different and just because your friend’s child is munching on solids doesn’t necessarily mean your baby is ready. The NHS recommends waiting to wean until around six months. There are signs that can help you decide whether your baby is ready for food. Waking up at night or demanding more milk might just mean they’re going through a growth spurt, but look out for other indications like: Are they showing an interest in you or others eating?Can your baby sit in a seated position and hold their head up?Do they like to put toys and other objects like plastic spoons in their mouth? Are they showing an interest in you or others eating? Can your baby sit in a seated position and hold their head up? Do they like to put toys and other objects like plastic spoons in their mouth? If you think your baby is ready then give it a go! Do they still need milk? Once they start weaning, babies still need regular breast feeds or around 500- 600mls of formula. When it comes to stopping breastfeeding, don’t feel any pressure to do so. Circumstances may mean you can no longer feed but many mothers continue to, well into their baby’s second year. Full fat cow’s milk can be given instead of formula milk once your baby turns one and they are eating well from all the food groups. If your baby has been slow to wean, you could continue the formula or breast milk a little while longer. What foods should I start with? https://ichef.bbci.co.uk/images/ic/480xn/p07yh427.jpg Vegetable purees are the perfect place to start. The ideal first foods are fruits and vegetables. Carrot, parsnip, sweet potato, swede and butternut squash are all easy vegetables to start with, as well as potatoes, which can be pureed easily. Fruits such as apple, pear and banana work well too. Start by offering single fruits and vegetables and then move on to a combination such as carrot and potato or pea and leek. Remember not to add any sugar or salt to your baby’s meals. What food groups do babies need? After the first few weeks of weaning, consider giving your baby foods from all the food groups, which are: starchy foods such as rice, pasta, potatoes, cereals and breadprotein foods such as meat, fish, beans, pulses, tofu and eggdairy foods including yoghurt, custard and cheesefruits and vegetables starchy foods such as rice, pasta, potatoes, cereals and bread protein foods such as meat, fish, beans, pulses, tofu and egg dairy foods including yoghurt, custard and cheese fruits and vegetables A balanced diet from these groups will help them get all the vitamin, minerals, fats and protein they need, although milk provides most of this in the early stages. Iron is particularly important, as they’ll have low stores of it at around six months of age. Try and include iron-rich foods in their meals such as meat, chickpeas, kidney beans and butter beans as well as fortified breakfast cereals. How should I feed them? https://ichef.bbci.co.uk/images/ic/480xn/p07yh543.jpg Why not try giving your baby soft finger foods? There’s no right way, whatever is best for you and your baby. A smooth puree with a spoon for you and baby works well but you may prefer to try more finger foods, or a bit of both. Finger foods include things like cooked carrot sticks or small pieces of cooked broccoli (‘trees’) that your baby can more easily grab on to. Some babies are very independent and prefer to feed themselves, so giving them a spoon or finger foods alongside their puree can really help them find their way. When should I change textures and flavours? https://ichef.bbci.co.uk/images/ic/480xn/p07yh4rr.jpg As babies get older, their foods can be a bit more recognisable! Initially, at around 6 months, it will be a smooth puree and some soft finger foods. After the first few weeks, try a slightly thicker puree with some soft lumps, which will help your baby get used to different textures in their mouth. Why not try Miguel Barclay's carrot and potato or pea and leek purees?At around nine to twelve months you can start to mash, chop or mince your baby’s food instead of pureeing. This is a bit of a turning point as meals will start to look more familiar to you! Why not try Miguel's first curry?Offering soft finger foods like cooked vegetables and soft fruits like banana pieces alongside every stage helps with self-feeding as well as providing a different texture. At around 12 months you can mash and chop family meals (like these fajitas or this bolognese). Initially, at around 6 months, it will be a smooth puree and some soft finger foods. After the first few weeks, try a slightly thicker puree with some soft lumps, which will help your baby get used to different textures in their mouth. Why not try Miguel Barclay's carrot and potato or pea and leek purees? At around nine to twelve months you can start to mash, chop or mince your baby’s food instead of pureeing. This is a bit of a turning point as meals will start to look more familiar to you! Why not try Miguel's first curry? Offering soft finger foods like cooked vegetables and soft fruits like banana pieces alongside every stage helps with self-feeding as well as providing a different texture. At around 12 months you can mash and chop family meals (like these fajitas or this bolognese). There is no set time to introduce different flavours – it will happen naturally as you give them a variety of foods and meals. There’s no need to keep foods bland and plain; experiment and change textures according to your baby’s stage. What foods should I avoid? Salt and Sugar Avoid adding salt to your baby’s foods as well as giving them too many salty foods, such as bacon and baked beans. Also avoid processed foods that are high in sugar. Honey This may contain bacteria that could harm your baby so avoid if they’re less than 12 months old. Once they’re a year old, it can be freely included. Nuts Ground nuts or smooth nut butters can be given around six months of age. Whole nuts should be avoided until they’re around five years old as there is a risk of choking. Cheese Many cheeses such as cheddar and cream cheese are fine, but some like brie, camembert and blue-veined cheeses may contain bacteria and should be avoided. Always cut cherry tomatoes and grapes into quarters, as these are also a choking hazard. Best of luck on your weaning journey - hopefully our recipes give you some great ideas! https://ichef.bbci.co.uk/images/ic/480xn/p0lg4rgy.png In case you missed it | {
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"content": "https://ichef.bbci.co.uk/images/ic/480xn/p07yh8jb.jpg Written by Angharad Banner, independent & NHS registered children's dietitian. Every baby is different and just because your friend’s child is munching on solids doesn’t necessarily mean your baby is ready. The NHS recommends waiting to wean until around six months. There are signs that can help you decide whether your baby is ready for food. Waking up at night or demanding more milk might just mean they’re going through a growth spurt, but look out for other indications like: Are they showing an interest in you or others eating?Can your baby sit in a seated position and hold their head up?Do they like to put toys and other objects like plastic spoons in their mouth? Are they showing an interest in you or others eating? Can your baby sit in a seated position and hold their head up? Do they like to put toys and other objects like plastic spoons in their mouth? If you think your baby is ready then give it a go! Do they still need milk? Once they start weaning, babies still need regular breast feeds or around 500- 600mls of formula. When it comes to stopping breastfeeding, don’t feel any pressure to do so. Circumstances may mean you can no longer feed but many mothers continue to, well into their baby’s second year. Full fat cow’s milk can be given instead of formula milk once your baby turns one and they are eating well from all the food groups. If your baby has been slow to wean, you could continue the formula or breast milk a little while longer. What foods should I start with? https://ichef.bbci.co.uk/images/ic/480xn/p07yh427.jpg Vegetable purees are the perfect place to start. The ideal first foods are fruits and vegetables. Carrot, parsnip, sweet potato, swede and butternut squash are all easy vegetables to start with, as well as potatoes, which can be pureed easily. Fruits such as apple, pear and banana work well too. Start by offering single fruits and vegetables and then move on to a combination such as carrot and potato or pea and leek. Remember not to add any sugar or salt to your baby’s meals. What food groups do babies need? After the first few weeks of weaning, consider giving your baby foods from all the food groups, which are: starchy foods such as rice, pasta, potatoes, cereals and breadprotein foods such as meat, fish, beans, pulses, tofu and eggdairy foods including yoghurt, custard and cheesefruits and vegetables starchy foods such as rice, pasta, potatoes, cereals and bread protein foods such as meat, fish, beans, pulses, tofu and egg dairy foods including yoghurt, custard and cheese fruits and vegetables A balanced diet from these groups will help them get all the vitamin, minerals, fats and protein they need, although milk provides most of this in the early stages. Iron is particularly important, as they’ll have low stores of it at around six months of age. Try and include iron-rich foods in their meals such as meat, chickpeas, kidney beans and butter beans as well as fortified breakfast cereals. How should I feed them? https://ichef.bbci.co.uk/images/ic/480xn/p07yh543.jpg Why not try giving your baby soft finger foods? There’s no right way, whatever is best for you and your baby. A smooth puree with a spoon for you and baby works well but you may prefer to try more finger foods, or a bit of both. Finger foods include things like cooked carrot sticks or small pieces of cooked broccoli (‘trees’) that your baby can more easily grab on to. Some babies are very independent and prefer to feed themselves, so giving them a spoon or finger foods alongside their puree can really help them find their way. When should I change textures and flavours? https://ichef.bbci.co.uk/images/ic/480xn/p07yh4rr.jpg As babies get older, their foods can be a bit more recognisable! Initially, at around 6 months, it will be a smooth puree and some soft finger foods. After the first few weeks, try a slightly thicker puree with some soft lumps, which will help your baby get used to different textures in their mouth. Why not try Miguel Barclay's carrot and potato or pea and leek purees?At around nine to twelve months you can start to mash, chop or mince your baby’s food instead of pureeing. This is a bit of a turning point as meals will start to look more familiar to you! Why not try Miguel's first curry?Offering soft finger foods like cooked vegetables and soft fruits like banana pieces alongside every stage helps with self-feeding as well as providing a different texture. At around 12 months you can mash and chop family meals (like these fajitas or this bolognese). Initially, at around 6 months, it will be a smooth puree and some soft finger foods. After the first few weeks, try a slightly thicker puree with some soft lumps, which will help your baby get used to different textures in their mouth. Why not try Miguel Barclay's carrot and potato or pea and leek purees? At around nine to twelve months you can start to mash, chop or mince your baby’s food instead of pureeing. This is a bit of a turning point as meals will start to look more familiar to you! Why not try Miguel's first curry? Offering soft finger foods like cooked vegetables and soft fruits like banana pieces alongside every stage helps with self-feeding as well as providing a different texture. At around 12 months you can mash and chop family meals (like these fajitas or this bolognese). There is no set time to introduce different flavours – it will happen naturally as you give them a variety of foods and meals. There’s no need to keep foods bland and plain; experiment and change textures according to your baby’s stage. What foods should I avoid? Salt and Sugar Avoid adding salt to your baby’s foods as well as giving them too many salty foods, such as bacon and baked beans. Also avoid processed foods that are high in sugar. Honey This may contain bacteria that could harm your baby so avoid if they’re less than 12 months old. Once they’re a year old, it can be freely included. Nuts Ground nuts or smooth nut butters can be given around six months of age. Whole nuts should be avoided until they’re around five years old as there is a risk of choking. Cheese Many cheeses such as cheddar and cream cheese are fine, but some like brie, camembert and blue-veined cheeses may contain bacteria and should be avoided. Always cut cherry tomatoes and grapes into quarters, as these are also a choking hazard. Best of luck on your weaning journey - hopefully our recipes give you some great ideas! https://ichef.bbci.co.uk/images/ic/480xn/p0lg4rgy.png In case you missed it"
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} | ebc10864952f73dd1b1fdd58a3ac2bbcb6e76868e67af06bc16b7c963ae44de4 | Chicken and tomato pasta recipe
An average of 4.1 out of 5 stars from 9 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/chicken_and_tomato_pasta_86704_16x9.jpg Chicken tomato pasta has to be the ultimate midweek dinner. Packed with protein and flavour but ready in less than half an hour. Each serving provides 605 kcal, 50.1g protein, 12.4g carbohydrate (of which 6.1g sugars), 40.4g fat (of which 10.3g saturates), 4.2g fibre and 1.18g salt. 4 tsp olive oil, plus extra to serve2 chicken breasts20g/¾oz salted butter4 garlic cloves, bashed with the palm of your hand1 fresh rosemary sprig1 fresh thyme sprig 150g/5½oz on-the-vine cherry tomatoes1 banana shallot, finely sliced200g/7oz linguine½ chicken stock cube1 tbsp finely chopped fresh basilsmall handful grated Parmesansalt and freshly ground black pepper 4 tsp olive oil, plus extra to serve 2 chicken breasts 20g/¾oz salted butter 4 garlic cloves, bashed with the palm of your hand 1 fresh rosemary sprig 1 fresh thyme sprig 150g/5½oz on-the-vine cherry tomatoes 1 banana shallot, finely sliced 200g/7oz linguine ½ chicken stock cube 1 tbsp finely chopped fresh basil small handful grated Parmesan salt and freshly ground black pepper Method Preheat the oven to 200C/180C Fan/Gas 6. Place a large ovenproof frying pan over a medium–high heat. Rub 1 teaspoon of oil over the chicken breasts on both sides and season with salt and pepper. Pour the remaining oil into the frying pan and add the chicken. Cook for around 2 minutes then turn the chicken over and add the butter, garlic, rosemary, thyme, tomatoes and shallots. Transfer to the oven and cook for 10–15 minutes until the chicken is cooked through.Meanwhile, bring a saucepan of salted water to the boil and cook the pasta according to pack instructions until al dente. Drain, reserving the cooking water, and set aside.Once the chicken is cooked, remove from the oven and the pan. Set aside to rest. Cover the handle of the frying pan with a dry cloth (as it will be very hot from the oven) and place over a medium heat. Carefully remove and discard the rosemary, thyme, garlic skins and tomato vines – you can slide a fork between the vine and tomato to pull the fruits off. Using the back of a fork, carefully squash the tomatoes and garlic down and combine to create a light sauce. Add in 1–2 ladles of pasta cooking water and the chicken stock cube. Stir to combine, season to taste, then add the pasta and toss to coat.Add half the basil and half the Parmesan, then divide between two serving plates. Slice the chicken and arrange on top of the pasta. Finish with the remaining Parmesan, basil and a drizzle of oil. Preheat the oven to 200C/180C Fan/Gas 6. Place a large ovenproof frying pan over a medium–high heat. Preheat the oven to 200C/180C Fan/Gas 6. Place a large ovenproof frying pan over a medium–high heat. Rub 1 teaspoon of oil over the chicken breasts on both sides and season with salt and pepper. Pour the remaining oil into the frying pan and add the chicken. Cook for around 2 minutes then turn the chicken over and add the butter, garlic, rosemary, thyme, tomatoes and shallots. Transfer to the oven and cook for 10–15 minutes until the chicken is cooked through. Rub 1 teaspoon of oil over the chicken breasts on both sides and season with salt and pepper. Pour the remaining oil into the frying pan and add the chicken. Cook for around 2 minutes then turn the chicken over and add the butter, garlic, rosemary, thyme, tomatoes and shallots. Transfer to the oven and cook for 10–15 minutes until the chicken is cooked through. Meanwhile, bring a saucepan of salted water to the boil and cook the pasta according to pack instructions until al dente. Drain, reserving the cooking water, and set aside. Meanwhile, bring a saucepan of salted water to the boil and cook the pasta according to pack instructions until al dente. Drain, reserving the cooking water, and set aside. Once the chicken is cooked, remove from the oven and the pan. Set aside to rest. Once the chicken is cooked, remove from the oven and the pan. Set aside to rest. Cover the handle of the frying pan with a dry cloth (as it will be very hot from the oven) and place over a medium heat. Carefully remove and discard the rosemary, thyme, garlic skins and tomato vines – you can slide a fork between the vine and tomato to pull the fruits off. Using the back of a fork, carefully squash the tomatoes and garlic down and combine to create a light sauce. Add in 1–2 ladles of pasta cooking water and the chicken stock cube. Stir to combine, season to taste, then add the pasta and toss to coat. Cover the handle of the frying pan with a dry cloth (as it will be very hot from the oven) and place over a medium heat. Carefully remove and discard the rosemary, thyme, garlic skins and tomato vines – you can slide a fork between the vine and tomato to pull the fruits off. Using the back of a fork, carefully squash the tomatoes and garlic down and combine to create a light sauce. Add in 1–2 ladles of pasta cooking water and the chicken stock cube. Stir to combine, season to taste, then add the pasta and toss to coat. Add half the basil and half the Parmesan, then divide between two serving plates. Slice the chicken and arrange on top of the pasta. Finish with the remaining Parmesan, basil and a drizzle of oil. Add half the basil and half the Parmesan, then divide between two serving plates. Slice the chicken and arrange on top of the pasta. Finish with the remaining Parmesan, basil and a drizzle of oil. | {
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"title": "Chicken and tomato pasta recipe",
"content": "An average of 4.1 out of 5 stars from 9 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/chicken_and_tomato_pasta_86704_16x9.jpg Chicken tomato pasta has to be the ultimate midweek dinner. Packed with protein and flavour but ready in less than half an hour. Each serving provides 605 kcal, 50.1g protein, 12.4g carbohydrate (of which 6.1g sugars), 40.4g fat (of which 10.3g saturates), 4.2g fibre and 1.18g salt. 4 tsp olive oil, plus extra to serve2 chicken breasts20g/¾oz salted butter4 garlic cloves, bashed with the palm of your hand1 fresh rosemary sprig1 fresh thyme sprig 150g/5½oz on-the-vine cherry tomatoes1 banana shallot, finely sliced200g/7oz linguine½ chicken stock cube1 tbsp finely chopped fresh basilsmall handful grated Parmesansalt and freshly ground black pepper 4 tsp olive oil, plus extra to serve 2 chicken breasts 20g/¾oz salted butter 4 garlic cloves, bashed with the palm of your hand 1 fresh rosemary sprig 1 fresh thyme sprig 150g/5½oz on-the-vine cherry tomatoes 1 banana shallot, finely sliced 200g/7oz linguine ½ chicken stock cube 1 tbsp finely chopped fresh basil small handful grated Parmesan salt and freshly ground black pepper Method Preheat the oven to 200C/180C Fan/Gas 6. Place a large ovenproof frying pan over a medium–high heat. Rub 1 teaspoon of oil over the chicken breasts on both sides and season with salt and pepper. Pour the remaining oil into the frying pan and add the chicken. Cook for around 2 minutes then turn the chicken over and add the butter, garlic, rosemary, thyme, tomatoes and shallots. Transfer to the oven and cook for 10–15 minutes until the chicken is cooked through.Meanwhile, bring a saucepan of salted water to the boil and cook the pasta according to pack instructions until al dente. Drain, reserving the cooking water, and set aside.Once the chicken is cooked, remove from the oven and the pan. Set aside to rest. Cover the handle of the frying pan with a dry cloth (as it will be very hot from the oven) and place over a medium heat. Carefully remove and discard the rosemary, thyme, garlic skins and tomato vines – you can slide a fork between the vine and tomato to pull the fruits off. Using the back of a fork, carefully squash the tomatoes and garlic down and combine to create a light sauce. Add in 1–2 ladles of pasta cooking water and the chicken stock cube. Stir to combine, season to taste, then add the pasta and toss to coat.Add half the basil and half the Parmesan, then divide between two serving plates. Slice the chicken and arrange on top of the pasta. Finish with the remaining Parmesan, basil and a drizzle of oil. Preheat the oven to 200C/180C Fan/Gas 6. Place a large ovenproof frying pan over a medium–high heat. Preheat the oven to 200C/180C Fan/Gas 6. Place a large ovenproof frying pan over a medium–high heat. Rub 1 teaspoon of oil over the chicken breasts on both sides and season with salt and pepper. Pour the remaining oil into the frying pan and add the chicken. Cook for around 2 minutes then turn the chicken over and add the butter, garlic, rosemary, thyme, tomatoes and shallots. Transfer to the oven and cook for 10–15 minutes until the chicken is cooked through. Rub 1 teaspoon of oil over the chicken breasts on both sides and season with salt and pepper. Pour the remaining oil into the frying pan and add the chicken. Cook for around 2 minutes then turn the chicken over and add the butter, garlic, rosemary, thyme, tomatoes and shallots. Transfer to the oven and cook for 10–15 minutes until the chicken is cooked through. Meanwhile, bring a saucepan of salted water to the boil and cook the pasta according to pack instructions until al dente. Drain, reserving the cooking water, and set aside. Meanwhile, bring a saucepan of salted water to the boil and cook the pasta according to pack instructions until al dente. Drain, reserving the cooking water, and set aside. Once the chicken is cooked, remove from the oven and the pan. Set aside to rest. Once the chicken is cooked, remove from the oven and the pan. Set aside to rest. Cover the handle of the frying pan with a dry cloth (as it will be very hot from the oven) and place over a medium heat. Carefully remove and discard the rosemary, thyme, garlic skins and tomato vines – you can slide a fork between the vine and tomato to pull the fruits off. Using the back of a fork, carefully squash the tomatoes and garlic down and combine to create a light sauce. Add in 1–2 ladles of pasta cooking water and the chicken stock cube. Stir to combine, season to taste, then add the pasta and toss to coat. Cover the handle of the frying pan with a dry cloth (as it will be very hot from the oven) and place over a medium heat. Carefully remove and discard the rosemary, thyme, garlic skins and tomato vines – you can slide a fork between the vine and tomato to pull the fruits off. Using the back of a fork, carefully squash the tomatoes and garlic down and combine to create a light sauce. Add in 1–2 ladles of pasta cooking water and the chicken stock cube. Stir to combine, season to taste, then add the pasta and toss to coat. Add half the basil and half the Parmesan, then divide between two serving plates. Slice the chicken and arrange on top of the pasta. Finish with the remaining Parmesan, basil and a drizzle of oil. Add half the basil and half the Parmesan, then divide between two serving plates. Slice the chicken and arrange on top of the pasta. Finish with the remaining Parmesan, basil and a drizzle of oil."
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} | f1631fe1a0bfc228bcd76e2507c120494dd3ae6dc73a312265e635ab46a677bd | How to make junk food less tempting to children
https://ichef.bbci.co.uk/images/ic/480xn/p082x2lj.jpg How serious is the childhood obesity problem? More than one in five children are overweight or obese when they start primary school, rising to one in three by the time they start secondary school. It’s easy to think that with teens often having a faster metabolism than adults, stopping to buy a chocolate bar on the way to school and a bag of crisps on the way home wouldn’t cause problems. But, “the evidence shows that overweight and obese boys over the age of four consume 140–500 excess calories each day, and girls in the same age bracket 160–290”, according to Dr Simon Steenson, a nutrition scientist from the British Nutrition Foundation. “Obesity can affect a child’s physical and mental health, increasing their risk of conditions like high blood pressure and breathing difficulties, as well as the potential for bullying and low self-esteem”, he continues. A poor diet when young can impact your body as you grow up, according to Leeds University’s Dr Nicholas Wilkinson, co-founder of Flavour School. “There’s the impoverished phenotype that you can grow if you don’t eat well when you’re small. It can mean you grow a different metabolism, which is good at living off smaller and less nutritious food. That phenotype helps to deal with the straitened circumstances you’re growing up with, but it’s not good for your body in the long run.” Paediatric dietitian Hannah Whittaker highlights the importance of tackling the problem early in life: “Once a child is around the age of five and overweight, it’s difficult to revert back because the child’s body is laying down these fat cells, which then just continue to grow.” Which children are most at risk? “Children from the most deprived areas of England are more than twice as likely to be obese as those from the least deprived areas”, explains Dr Steenson. “For those on the lowest incomes, a healthy diet can cost almost three-quarters of their disposable income, and less healthy foods tend to be cheaper. The environment in more deprived areas can also mean higher exposure to fast food outlets and fewer opportunities to be active.” How to encourage kids to eat healthy food https://ichef.bbci.co.uk/images/ic/480xn/p082x37s.jpg 1. Get them to play with food when young The Flavour School encourages primary school children to try fruit and veg by shifting the focus from trying something new, which they’re suspicious of, to it being part of a wider experience. Dr Wilkinson explains, “A lot of the time the activities are not explicitly about tasting things. You might be saying to the children: ‘hey, what sound does this make when you chew it?’. This will help children who are stubborn in their views on food and are likely to respond with ‘I won’t try this’.” 2. Introduce new foods away from the dinner table Rather than always spending ages in the kitchen on a new recipe, only for your child to turn his or her nose up at it, try to give a little taste of something every now and then – a new veg, or perhaps a segment of a fruit they haven’t tasted before. “The only upshot of the child not liking something is them going ‘urgh’ and spitting it out. It becomes less emotional and it’s less painful for parents as well”, says Dr Wilkinson. 3. Check portion sizes Food labelling gives information about the nutritional quality of your food, but it’s not always available in those fast-food outlets near schools. “Smaller businesses might not do it (display nutritional information). So when you go to the chip shop on the corner of the road, are you able to make the same informed choice?”, says Whittaker. She suggests parents and children learn to be mindful of what a portion size looks like. “Something like a large bag of crisps could involve you separating out a portion size for the correct age. Otherwise it’s easy to sit in front of the TV and, without realising it, eat two or three portions. We need to have more mindful eating patterns. So even though that temptation still might be there, when you are eating the food you’re conscious of what and how much you’re eating”, she says. https://ichef.bbci.co.uk/images/ic/480xn/p082x3jg.jpg https://ichef.bbci.co.uk/images/ic/480xn/p082x4bf.jpg Recipes for your takeaway favourites made healthier 4. Make homemade versions of takeaways If you or your child has a taste for takeaways, look for recipe swaps. “Whether it’s curries or fried Chinese-style dishes with noodles, think ‘how can we change them? What can we do to make them different, to reduce the fat, saturated fat, salt and sugar?’, says Whittaker. So instead of getting that takeaway on a Friday night, have the same food but homemade with adapted ingredients. By doing this you will re-programme what ‘comfort food’ means to your child. Lots of us associate junk food brands with comforting childhood memories, but we need to try and break that association for the next generation, according to Dr Wilkinson. “You need to be willing to work at it and explore food yourselves, because it’s not going to be easy. You’re really swimming against the tide with this”, he says. https://ichef.bbci.co.uk/images/ic/480xn/p082x4bf.jpg Recipes for your takeaway favourites made healthier 5. Get children involved in cooking Encourage children to cook with you. “If they see what goes in there, they trust it more. If they’ve made it with their own hands, they’re more invested and they want to go further with it and try it”, says Dr Wilkinson. https://ichef.bbci.co.uk/images/ic/480xn/p082x4r1.jpg 6. Speak to the school If you open your child’s bag at the end of the school day and see the healthy lunch you made still in pristine condition, alongside empty crisp packets, chocolate bar and sweet wrappers, you might ask where your child is getting the junk from. If you don’t believe it’s being bought outside of school, Whittaker suggests you consider contacting the school. “Go and see a teacher. We have healthy school initiatives, and part of these is concerned with packed lunch boxes and school meals. So you need to ask where are these foods coming from? Is it another child in the class?”. https://ichef.bbci.co.uk/images/ic/480xn/p082x7c3.jpg 7. Leave home with a full stomach Make sure your teenager has something to eat before he or she goes out. Whether that’s toast or a low-sugar cereal in the morning or fruit before walking home from school, this simple step could help stop them giving in to temptation. 8. Get everyone on board It’s important that parents act as role models when it comes to diet and cooking. “In clinic we talk about what a balanced diet looks like and the Eatwell Guide” (the NHS’ advice for creating and following a healthy diet), says Dr Whittaker. Other family members who interact with the children can help with this too. “We need everybody to be on board – including nanas and grandads who might be giving junk food as ‘treats’”. And finally... give yourself a break Even when you’re doing everything you can do to help, it can be difficult. The key is to take a deep breath, don’t give up, and accept there are lots of people in the same position. Dr Wilkinson says: “Don’t beat yourself up, because it’s incredibly difficult… and if you’re having trouble dealing with it, so is everyone else, and so is society as a whole.” | {
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"content": "https://ichef.bbci.co.uk/images/ic/480xn/p082x2lj.jpg How serious is the childhood obesity problem? More than one in five children are overweight or obese when they start primary school, rising to one in three by the time they start secondary school. It’s easy to think that with teens often having a faster metabolism than adults, stopping to buy a chocolate bar on the way to school and a bag of crisps on the way home wouldn’t cause problems. But, “the evidence shows that overweight and obese boys over the age of four consume 140–500 excess calories each day, and girls in the same age bracket 160–290”, according to Dr Simon Steenson, a nutrition scientist from the British Nutrition Foundation. “Obesity can affect a child’s physical and mental health, increasing their risk of conditions like high blood pressure and breathing difficulties, as well as the potential for bullying and low self-esteem”, he continues. A poor diet when young can impact your body as you grow up, according to Leeds University’s Dr Nicholas Wilkinson, co-founder of Flavour School. “There’s the impoverished phenotype that you can grow if you don’t eat well when you’re small. It can mean you grow a different metabolism, which is good at living off smaller and less nutritious food. That phenotype helps to deal with the straitened circumstances you’re growing up with, but it’s not good for your body in the long run.” Paediatric dietitian Hannah Whittaker highlights the importance of tackling the problem early in life: “Once a child is around the age of five and overweight, it’s difficult to revert back because the child’s body is laying down these fat cells, which then just continue to grow.” Which children are most at risk? “Children from the most deprived areas of England are more than twice as likely to be obese as those from the least deprived areas”, explains Dr Steenson. “For those on the lowest incomes, a healthy diet can cost almost three-quarters of their disposable income, and less healthy foods tend to be cheaper. The environment in more deprived areas can also mean higher exposure to fast food outlets and fewer opportunities to be active.” How to encourage kids to eat healthy food https://ichef.bbci.co.uk/images/ic/480xn/p082x37s.jpg 1. Get them to play with food when young The Flavour School encourages primary school children to try fruit and veg by shifting the focus from trying something new, which they’re suspicious of, to it being part of a wider experience. Dr Wilkinson explains, “A lot of the time the activities are not explicitly about tasting things. You might be saying to the children: ‘hey, what sound does this make when you chew it?’. This will help children who are stubborn in their views on food and are likely to respond with ‘I won’t try this’.” 2. Introduce new foods away from the dinner table Rather than always spending ages in the kitchen on a new recipe, only for your child to turn his or her nose up at it, try to give a little taste of something every now and then – a new veg, or perhaps a segment of a fruit they haven’t tasted before. “The only upshot of the child not liking something is them going ‘urgh’ and spitting it out. It becomes less emotional and it’s less painful for parents as well”, says Dr Wilkinson. 3. Check portion sizes Food labelling gives information about the nutritional quality of your food, but it’s not always available in those fast-food outlets near schools. “Smaller businesses might not do it (display nutritional information). So when you go to the chip shop on the corner of the road, are you able to make the same informed choice?”, says Whittaker. She suggests parents and children learn to be mindful of what a portion size looks like. “Something like a large bag of crisps could involve you separating out a portion size for the correct age. Otherwise it’s easy to sit in front of the TV and, without realising it, eat two or three portions. We need to have more mindful eating patterns. So even though that temptation still might be there, when you are eating the food you’re conscious of what and how much you’re eating”, she says. https://ichef.bbci.co.uk/images/ic/480xn/p082x3jg.jpg https://ichef.bbci.co.uk/images/ic/480xn/p082x4bf.jpg Recipes for your takeaway favourites made healthier 4. Make homemade versions of takeaways If you or your child has a taste for takeaways, look for recipe swaps. “Whether it’s curries or fried Chinese-style dishes with noodles, think ‘how can we change them? What can we do to make them different, to reduce the fat, saturated fat, salt and sugar?’, says Whittaker. So instead of getting that takeaway on a Friday night, have the same food but homemade with adapted ingredients. By doing this you will re-programme what ‘comfort food’ means to your child. Lots of us associate junk food brands with comforting childhood memories, but we need to try and break that association for the next generation, according to Dr Wilkinson. “You need to be willing to work at it and explore food yourselves, because it’s not going to be easy. You’re really swimming against the tide with this”, he says. https://ichef.bbci.co.uk/images/ic/480xn/p082x4bf.jpg Recipes for your takeaway favourites made healthier 5. Get children involved in cooking Encourage children to cook with you. “If they see what goes in there, they trust it more. If they’ve made it with their own hands, they’re more invested and they want to go further with it and try it”, says Dr Wilkinson. https://ichef.bbci.co.uk/images/ic/480xn/p082x4r1.jpg 6. Speak to the school If you open your child’s bag at the end of the school day and see the healthy lunch you made still in pristine condition, alongside empty crisp packets, chocolate bar and sweet wrappers, you might ask where your child is getting the junk from. If you don’t believe it’s being bought outside of school, Whittaker suggests you consider contacting the school. “Go and see a teacher. We have healthy school initiatives, and part of these is concerned with packed lunch boxes and school meals. So you need to ask where are these foods coming from? Is it another child in the class?”. https://ichef.bbci.co.uk/images/ic/480xn/p082x7c3.jpg 7. Leave home with a full stomach Make sure your teenager has something to eat before he or she goes out. Whether that’s toast or a low-sugar cereal in the morning or fruit before walking home from school, this simple step could help stop them giving in to temptation. 8. Get everyone on board It’s important that parents act as role models when it comes to diet and cooking. “In clinic we talk about what a balanced diet looks like and the Eatwell Guide” (the NHS’ advice for creating and following a healthy diet), says Dr Whittaker. Other family members who interact with the children can help with this too. “We need everybody to be on board – including nanas and grandads who might be giving junk food as ‘treats’”. And finally... give yourself a break Even when you’re doing everything you can do to help, it can be difficult. The key is to take a deep breath, don’t give up, and accept there are lots of people in the same position. Dr Wilkinson says: “Don’t beat yourself up, because it’s incredibly difficult… and if you’re having trouble dealing with it, so is everyone else, and so is society as a whole.”"
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} | e55d4862aaf2d963e9ebc6a6ecea0ff5c5bbbe0edcbc00646eb47764968cf574 | What is an intermittent diet?
Restricted days Most people find it helps to stick to the same two restricted days each week, so it becomes a habit. It is best to do the two days together because by the second day your body will be adapting to the low-calorie intake and if you eat very little carbohydrate you will probably be producing ketones. This is a natural appetite suppressant, which will help reduce your hunger, making it easier to stick to the diet. Each day you should consume At least 2 litres of water or other low-calorie drinksA salty food or drink At least 2 litres of water or other low-calorie drinks A salty food or drink You should aim to consume 3 portions of protein-rich foods3 portions of low-fat dairy products6 portions of low-carb vegetables or salad1 portion of fruit 3 portions of protein-rich foods 3 portions of low-fat dairy products 6 portions of low-carb vegetables or salad 1 portion of fruit You can also eat Sugar-free chewing gum or liquorice root (from health food shops)Up to 10 sugar-free mints each day Sugar-free chewing gum or liquorice root (from health food shops) Up to 10 sugar-free mints each day Foods to avoid As well as avoiding carbs, it is important to limit high-fat foods as they add calories but are not very effective at making you feel full. Unrestricted days To sustain your progress you should eat a healthy diet on the 'unrestricted' days, but there is no need to count calories or limit portion size. Think about the principles of the Mediterranean style of eating, which includes plenty of fresh vegetables and fruit, unrefined grains and fish and small quantities of meat, with more meals using beans, legumes or nuts. Research shows that a traditional Mediterranean diet is associated with improved weight control. | {
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"content": "Restricted days Most people find it helps to stick to the same two restricted days each week, so it becomes a habit. It is best to do the two days together because by the second day your body will be adapting to the low-calorie intake and if you eat very little carbohydrate you will probably be producing ketones. This is a natural appetite suppressant, which will help reduce your hunger, making it easier to stick to the diet. Each day you should consume At least 2 litres of water or other low-calorie drinksA salty food or drink At least 2 litres of water or other low-calorie drinks A salty food or drink You should aim to consume 3 portions of protein-rich foods3 portions of low-fat dairy products6 portions of low-carb vegetables or salad1 portion of fruit 3 portions of protein-rich foods 3 portions of low-fat dairy products 6 portions of low-carb vegetables or salad 1 portion of fruit You can also eat Sugar-free chewing gum or liquorice root (from health food shops)Up to 10 sugar-free mints each day Sugar-free chewing gum or liquorice root (from health food shops) Up to 10 sugar-free mints each day Foods to avoid As well as avoiding carbs, it is important to limit high-fat foods as they add calories but are not very effective at making you feel full. Unrestricted days To sustain your progress you should eat a healthy diet on the 'unrestricted' days, but there is no need to count calories or limit portion size. Think about the principles of the Mediterranean style of eating, which includes plenty of fresh vegetables and fruit, unrefined grains and fish and small quantities of meat, with more meals using beans, legumes or nuts. Research shows that a traditional Mediterranean diet is associated with improved weight control."
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} | 4e6ae7785529a94dc73513292b2896b110b217aabe966d49f73cd89205edad3b | Can you bake a delicious cake without sugar?
If you want to reduce the added sugar in your cakes it can be difficult to know where to start. Many sugar substitutes are expensive and cutting out sugar can ruin a bake. Happily there are some easy ways to reduce added sugar, or even eliminate it, and still make cakes that are a gorgeous treat. https://ichef.bbci.co.uk/images/ic/480xn/p060z50q.jpg This no-added-sugar carrot cake uses dried fruit and ground almonds to sweeten. For the recipe, search for 'spiced carrot cake' in the recipe bar at the top of the page. The effect of sugar on your cake Sugar adds more to cakes than a sweet taste. It also affects the texture, colour and how well they keep. A light and airy cake texture is usually down to tiny air bubbles becoming trapped around the rough edges of the sugar crystals, which expand as the cake cooks.The golden-brown colour of many cakes owes much to white and brown sugar caramelising as it cooks. Other sugars, such as honey, brown faster and make much darker cakes. Artificial sweeteners often don't caramelise, which can result in a pallid-looking cake.Sugar helps cakes stay moist after baking. A completely sugar-free cake will dry out quickly, so wrap cooled cakes in cling film to prevent moisture loss. A light and airy cake texture is usually down to tiny air bubbles becoming trapped around the rough edges of the sugar crystals, which expand as the cake cooks. The golden-brown colour of many cakes owes much to white and brown sugar caramelising as it cooks. Other sugars, such as honey, brown faster and make much darker cakes. Artificial sweeteners often don't caramelise, which can result in a pallid-looking cake. Sugar helps cakes stay moist after baking. A completely sugar-free cake will dry out quickly, so wrap cooled cakes in cling film to prevent moisture loss. Baking with less sugar Cakes are meant to be sweet and the only way to make a cake without any type of sugar is to use artificial sweeteners, which many people feel uncomfortable with. You can make lots of cakes without table sugar if you are happy to add other ingredients that contribute sweetness. Sugar alternatives Try making cakes with ground almonds or grated vegetables. These add a more complex texture, keep cakes moist and boosting flavour with their natural sweetness.Natural sugars, such as honey or maple syrup. Although these are still essentially sugar, they contain small amounts of vitamins, trace minerals and beneficial enzymes. Using natural sugars can produce heavy, dark cakes, but they also contribute good flavour (unlike many alternatives to table sugar). As honey and maple syrup are about 20 percent water, you need to reduce the liquid elsewhere in the cake batter (for example by using less egg white). Honey is sweeter than table sugar so you can use 25–50 percent less. It contains both fructose and glucose but the ratio depends on the variety. Maple syrup has a similar fructose-glucose ratio to table sugar, but tastes less sweet. However, most products sold as maple syrup are actually manufactured using cheaper syrups and flavoured to resemble the real thing, so beware. Genuine maple syrup is expensive.Icing tends to be very high in sugar, and the easiest way to reduce sugar in cakes is by using less icing, buttercream and fillings. These are usually packed with sugar and can easily triple the calories in a slice of cake.Sweeteners that have been formulated in laboratories. The most commonly used sweeteners in baking are sucralose (used in Splenda), aspartame and acesulfame K (both used in Canderel). These are 200–650 times sweeter than table sugar and as such either extremely low calorie or calorie-free, making them suitable for diabetics. They often have a bitter aftertaste and they do not aid browning or incorporate much air into the cake. However, the products formulated specially for baking do contain other ingredients, which go some way towards solving these issues and can be used as a straight swap for table sugar.Sweet extracts that are naturally derived, but still highly processed. These can make cakes dense. Stevia is 250-300 times sweeter than table sugar and almost calorie free. It has a licorice flavour, so is often used in combination with other sweeteners. Rice malt syrup is mild tasting and fructose free. However, it has a much higher GI than table sugar, is less sweet (so you need to use more) and higher in calories. Agave nectar is slightly higher in calories than table sugar but about one and a half times sweeter, with a clean, sweet taste. It is roughly 70 percent fructose to 30 percent glucose, so it contains more fructose than table sugar, but is relatively low GI.Sugar alcohols will not make you drunk. They are found in fruits and vegetables, but are mainly produced industrially. They can be used as a straight swap for table sugar in heavier cakes, but need to be combined with other ingredients to make light cakes. Xylitol is probably the best known, but it has a minty taste that makes it unsuitable for baking. It's a common ingredient in chewing gum because it helps protect against tooth decay. Mannitol and sorbitol have similar properties. Erythritol has a clean, sweet taste. It has 70 percent of the sweetness of table sugar but only 5 percent of the calories. It is not absorbed into the bloodstream so doesn't affect blood sugar levels. Erythritol is mixed with stevia to make Truvia. Pure erythritol is available online and in some health shops. Try making cakes with ground almonds or grated vegetables. These add a more complex texture, keep cakes moist and boosting flavour with their natural sweetness. Try making cakes with ground almonds or grated vegetables. These add a more complex texture, keep cakes moist and boosting flavour with their natural sweetness. Natural sugars, such as honey or maple syrup. Although these are still essentially sugar, they contain small amounts of vitamins, trace minerals and beneficial enzymes. Using natural sugars can produce heavy, dark cakes, but they also contribute good flavour (unlike many alternatives to table sugar). As honey and maple syrup are about 20 percent water, you need to reduce the liquid elsewhere in the cake batter (for example by using less egg white). Honey is sweeter than table sugar so you can use 25–50 percent less. It contains both fructose and glucose but the ratio depends on the variety. Maple syrup has a similar fructose-glucose ratio to table sugar, but tastes less sweet. However, most products sold as maple syrup are actually manufactured using cheaper syrups and flavoured to resemble the real thing, so beware. Genuine maple syrup is expensive. Natural sugars, such as honey or maple syrup. Although these are still essentially sugar, they contain small amounts of vitamins, trace minerals and beneficial enzymes. Using natural sugars can produce heavy, dark cakes, but they also contribute good flavour (unlike many alternatives to table sugar). As honey and maple syrup are about 20 percent water, you need to reduce the liquid elsewhere in the cake batter (for example by using less egg white). Honey is sweeter than table sugar so you can use 25–50 percent less. It contains both fructose and glucose but the ratio depends on the variety. Maple syrup has a similar fructose-glucose ratio to table sugar, but tastes less sweet. However, most products sold as maple syrup are actually manufactured using cheaper syrups and flavoured to resemble the real thing, so beware. Genuine maple syrup is expensive. Icing tends to be very high in sugar, and the easiest way to reduce sugar in cakes is by using less icing, buttercream and fillings. These are usually packed with sugar and can easily triple the calories in a slice of cake. Icing tends to be very high in sugar, and the easiest way to reduce sugar in cakes is by using less icing, buttercream and fillings. These are usually packed with sugar and can easily triple the calories in a slice of cake. Sweeteners that have been formulated in laboratories. The most commonly used sweeteners in baking are sucralose (used in Splenda), aspartame and acesulfame K (both used in Canderel). These are 200–650 times sweeter than table sugar and as such either extremely low calorie or calorie-free, making them suitable for diabetics. They often have a bitter aftertaste and they do not aid browning or incorporate much air into the cake. However, the products formulated specially for baking do contain other ingredients, which go some way towards solving these issues and can be used as a straight swap for table sugar. Sweeteners that have been formulated in laboratories. The most commonly used sweeteners in baking are sucralose (used in Splenda), aspartame and acesulfame K (both used in Canderel). These are 200–650 times sweeter than table sugar and as such either extremely low calorie or calorie-free, making them suitable for diabetics. They often have a bitter aftertaste and they do not aid browning or incorporate much air into the cake. However, the products formulated specially for baking do contain other ingredients, which go some way towards solving these issues and can be used as a straight swap for table sugar. Sweet extracts that are naturally derived, but still highly processed. These can make cakes dense. Stevia is 250-300 times sweeter than table sugar and almost calorie free. It has a licorice flavour, so is often used in combination with other sweeteners. Rice malt syrup is mild tasting and fructose free. However, it has a much higher GI than table sugar, is less sweet (so you need to use more) and higher in calories. Agave nectar is slightly higher in calories than table sugar but about one and a half times sweeter, with a clean, sweet taste. It is roughly 70 percent fructose to 30 percent glucose, so it contains more fructose than table sugar, but is relatively low GI. Sweet extracts that are naturally derived, but still highly processed. These can make cakes dense. Stevia is 250-300 times sweeter than table sugar and almost calorie free. It has a licorice flavour, so is often used in combination with other sweeteners. Rice malt syrup is mild tasting and fructose free. However, it has a much higher GI than table sugar, is less sweet (so you need to use more) and higher in calories. Agave nectar is slightly higher in calories than table sugar but about one and a half times sweeter, with a clean, sweet taste. It is roughly 70 percent fructose to 30 percent glucose, so it contains more fructose than table sugar, but is relatively low GI. Sugar alcohols will not make you drunk. They are found in fruits and vegetables, but are mainly produced industrially. They can be used as a straight swap for table sugar in heavier cakes, but need to be combined with other ingredients to make light cakes. Xylitol is probably the best known, but it has a minty taste that makes it unsuitable for baking. It's a common ingredient in chewing gum because it helps protect against tooth decay. Mannitol and sorbitol have similar properties. Erythritol has a clean, sweet taste. It has 70 percent of the sweetness of table sugar but only 5 percent of the calories. It is not absorbed into the bloodstream so doesn't affect blood sugar levels. Erythritol is mixed with stevia to make Truvia. Pure erythritol is available online and in some health shops. Sugar alcohols will not make you drunk. They are found in fruits and vegetables, but are mainly produced industrially. They can be used as a straight swap for table sugar in heavier cakes, but need to be combined with other ingredients to make light cakes. Xylitol is probably the best known, but it has a minty taste that makes it unsuitable for baking. It's a common ingredient in chewing gum because it helps protect against tooth decay. Mannitol and sorbitol have similar properties. Erythritol has a clean, sweet taste. It has 70 percent of the sweetness of table sugar but only 5 percent of the calories. It is not absorbed into the bloodstream so doesn't affect blood sugar levels. Erythritol is mixed with stevia to make Truvia. Pure erythritol is available online and in some health shops. https://ichef.bbci.co.uk/images/ic/480xn/p018rjsj.jpg This chocolate cake has grated apple in the sponge which means you can use less added sugar. Search for low-fat chocolate sponge cake on BBC Food. The best way to reduce sugar in your favourite cake Chocolate cake. Cocoa can be bitter so you'll need to add some sweetness. Add healthy sweetness with grated fruits or vegetables such as apple or beetroot. This will produce a moist cake that also needs less frosting and added sugar.Sponge cake. The light texture and delicate flavour is tricky to achieve without table sugar. Stick with table sugar, but use up to 20% less and incorporate as much air as possible into the batter. Swap 1–2 tbsp flour for cornflour to further lighten.Carrot cake. Grated vegetables add sweetness and a more robust texture. You don't need much sugar – if any – especially if your recipe includes dried fruit. The texture suits natural sweeteners such as honey and maple syrup.Gluten-free cakes. These cakes often contain ground almonds instead of flour making them very adaptable because of their heavier crumb structure and deep flavours. Ground nuts add sweetness so you don't need much more. If recipes use beaten egg whites to incorporate air, take care when incorporating thick syrups and honey. Chocolate cake. Cocoa can be bitter so you'll need to add some sweetness. Add healthy sweetness with grated fruits or vegetables such as apple or beetroot. This will produce a moist cake that also needs less frosting and added sugar. Sponge cake. The light texture and delicate flavour is tricky to achieve without table sugar. Stick with table sugar, but use up to 20% less and incorporate as much air as possible into the batter. Swap 1–2 tbsp flour for cornflour to further lighten. Carrot cake. Grated vegetables add sweetness and a more robust texture. You don't need much sugar – if any – especially if your recipe includes dried fruit. The texture suits natural sweeteners such as honey and maple syrup. Gluten-free cakes. These cakes often contain ground almonds instead of flour making them very adaptable because of their heavier crumb structure and deep flavours. Ground nuts add sweetness so you don't need much more. If recipes use beaten egg whites to incorporate air, take care when incorporating thick syrups and honey. | {
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"content": "If you want to reduce the added sugar in your cakes it can be difficult to know where to start. Many sugar substitutes are expensive and cutting out sugar can ruin a bake. Happily there are some easy ways to reduce added sugar, or even eliminate it, and still make cakes that are a gorgeous treat. https://ichef.bbci.co.uk/images/ic/480xn/p060z50q.jpg This no-added-sugar carrot cake uses dried fruit and ground almonds to sweeten. For the recipe, search for 'spiced carrot cake' in the recipe bar at the top of the page. The effect of sugar on your cake Sugar adds more to cakes than a sweet taste. It also affects the texture, colour and how well they keep. A light and airy cake texture is usually down to tiny air bubbles becoming trapped around the rough edges of the sugar crystals, which expand as the cake cooks.The golden-brown colour of many cakes owes much to white and brown sugar caramelising as it cooks. Other sugars, such as honey, brown faster and make much darker cakes. Artificial sweeteners often don't caramelise, which can result in a pallid-looking cake.Sugar helps cakes stay moist after baking. A completely sugar-free cake will dry out quickly, so wrap cooled cakes in cling film to prevent moisture loss. A light and airy cake texture is usually down to tiny air bubbles becoming trapped around the rough edges of the sugar crystals, which expand as the cake cooks. The golden-brown colour of many cakes owes much to white and brown sugar caramelising as it cooks. Other sugars, such as honey, brown faster and make much darker cakes. Artificial sweeteners often don't caramelise, which can result in a pallid-looking cake. Sugar helps cakes stay moist after baking. A completely sugar-free cake will dry out quickly, so wrap cooled cakes in cling film to prevent moisture loss. Baking with less sugar Cakes are meant to be sweet and the only way to make a cake without any type of sugar is to use artificial sweeteners, which many people feel uncomfortable with. You can make lots of cakes without table sugar if you are happy to add other ingredients that contribute sweetness. Sugar alternatives Try making cakes with ground almonds or grated vegetables. These add a more complex texture, keep cakes moist and boosting flavour with their natural sweetness.Natural sugars, such as honey or maple syrup. Although these are still essentially sugar, they contain small amounts of vitamins, trace minerals and beneficial enzymes. Using natural sugars can produce heavy, dark cakes, but they also contribute good flavour (unlike many alternatives to table sugar). As honey and maple syrup are about 20 percent water, you need to reduce the liquid elsewhere in the cake batter (for example by using less egg white). Honey is sweeter than table sugar so you can use 25–50 percent less. It contains both fructose and glucose but the ratio depends on the variety. Maple syrup has a similar fructose-glucose ratio to table sugar, but tastes less sweet. However, most products sold as maple syrup are actually manufactured using cheaper syrups and flavoured to resemble the real thing, so beware. Genuine maple syrup is expensive.Icing tends to be very high in sugar, and the easiest way to reduce sugar in cakes is by using less icing, buttercream and fillings. These are usually packed with sugar and can easily triple the calories in a slice of cake.Sweeteners that have been formulated in laboratories. The most commonly used sweeteners in baking are sucralose (used in Splenda), aspartame and acesulfame K (both used in Canderel). These are 200–650 times sweeter than table sugar and as such either extremely low calorie or calorie-free, making them suitable for diabetics. They often have a bitter aftertaste and they do not aid browning or incorporate much air into the cake. However, the products formulated specially for baking do contain other ingredients, which go some way towards solving these issues and can be used as a straight swap for table sugar.Sweet extracts that are naturally derived, but still highly processed. These can make cakes dense. Stevia is 250-300 times sweeter than table sugar and almost calorie free. It has a licorice flavour, so is often used in combination with other sweeteners. Rice malt syrup is mild tasting and fructose free. However, it has a much higher GI than table sugar, is less sweet (so you need to use more) and higher in calories. Agave nectar is slightly higher in calories than table sugar but about one and a half times sweeter, with a clean, sweet taste. It is roughly 70 percent fructose to 30 percent glucose, so it contains more fructose than table sugar, but is relatively low GI.Sugar alcohols will not make you drunk. They are found in fruits and vegetables, but are mainly produced industrially. They can be used as a straight swap for table sugar in heavier cakes, but need to be combined with other ingredients to make light cakes. Xylitol is probably the best known, but it has a minty taste that makes it unsuitable for baking. It's a common ingredient in chewing gum because it helps protect against tooth decay. Mannitol and sorbitol have similar properties. Erythritol has a clean, sweet taste. It has 70 percent of the sweetness of table sugar but only 5 percent of the calories. It is not absorbed into the bloodstream so doesn't affect blood sugar levels. Erythritol is mixed with stevia to make Truvia. Pure erythritol is available online and in some health shops. Try making cakes with ground almonds or grated vegetables. These add a more complex texture, keep cakes moist and boosting flavour with their natural sweetness. Try making cakes with ground almonds or grated vegetables. These add a more complex texture, keep cakes moist and boosting flavour with their natural sweetness. Natural sugars, such as honey or maple syrup. Although these are still essentially sugar, they contain small amounts of vitamins, trace minerals and beneficial enzymes. Using natural sugars can produce heavy, dark cakes, but they also contribute good flavour (unlike many alternatives to table sugar). As honey and maple syrup are about 20 percent water, you need to reduce the liquid elsewhere in the cake batter (for example by using less egg white). Honey is sweeter than table sugar so you can use 25–50 percent less. It contains both fructose and glucose but the ratio depends on the variety. Maple syrup has a similar fructose-glucose ratio to table sugar, but tastes less sweet. However, most products sold as maple syrup are actually manufactured using cheaper syrups and flavoured to resemble the real thing, so beware. Genuine maple syrup is expensive. Natural sugars, such as honey or maple syrup. Although these are still essentially sugar, they contain small amounts of vitamins, trace minerals and beneficial enzymes. Using natural sugars can produce heavy, dark cakes, but they also contribute good flavour (unlike many alternatives to table sugar). As honey and maple syrup are about 20 percent water, you need to reduce the liquid elsewhere in the cake batter (for example by using less egg white). Honey is sweeter than table sugar so you can use 25–50 percent less. It contains both fructose and glucose but the ratio depends on the variety. Maple syrup has a similar fructose-glucose ratio to table sugar, but tastes less sweet. However, most products sold as maple syrup are actually manufactured using cheaper syrups and flavoured to resemble the real thing, so beware. Genuine maple syrup is expensive. Icing tends to be very high in sugar, and the easiest way to reduce sugar in cakes is by using less icing, buttercream and fillings. These are usually packed with sugar and can easily triple the calories in a slice of cake. Icing tends to be very high in sugar, and the easiest way to reduce sugar in cakes is by using less icing, buttercream and fillings. These are usually packed with sugar and can easily triple the calories in a slice of cake. Sweeteners that have been formulated in laboratories. The most commonly used sweeteners in baking are sucralose (used in Splenda), aspartame and acesulfame K (both used in Canderel). These are 200–650 times sweeter than table sugar and as such either extremely low calorie or calorie-free, making them suitable for diabetics. They often have a bitter aftertaste and they do not aid browning or incorporate much air into the cake. However, the products formulated specially for baking do contain other ingredients, which go some way towards solving these issues and can be used as a straight swap for table sugar. Sweeteners that have been formulated in laboratories. The most commonly used sweeteners in baking are sucralose (used in Splenda), aspartame and acesulfame K (both used in Canderel). These are 200–650 times sweeter than table sugar and as such either extremely low calorie or calorie-free, making them suitable for diabetics. They often have a bitter aftertaste and they do not aid browning or incorporate much air into the cake. However, the products formulated specially for baking do contain other ingredients, which go some way towards solving these issues and can be used as a straight swap for table sugar. Sweet extracts that are naturally derived, but still highly processed. These can make cakes dense. Stevia is 250-300 times sweeter than table sugar and almost calorie free. It has a licorice flavour, so is often used in combination with other sweeteners. Rice malt syrup is mild tasting and fructose free. However, it has a much higher GI than table sugar, is less sweet (so you need to use more) and higher in calories. Agave nectar is slightly higher in calories than table sugar but about one and a half times sweeter, with a clean, sweet taste. It is roughly 70 percent fructose to 30 percent glucose, so it contains more fructose than table sugar, but is relatively low GI. Sweet extracts that are naturally derived, but still highly processed. These can make cakes dense. Stevia is 250-300 times sweeter than table sugar and almost calorie free. It has a licorice flavour, so is often used in combination with other sweeteners. Rice malt syrup is mild tasting and fructose free. However, it has a much higher GI than table sugar, is less sweet (so you need to use more) and higher in calories. Agave nectar is slightly higher in calories than table sugar but about one and a half times sweeter, with a clean, sweet taste. It is roughly 70 percent fructose to 30 percent glucose, so it contains more fructose than table sugar, but is relatively low GI. Sugar alcohols will not make you drunk. They are found in fruits and vegetables, but are mainly produced industrially. They can be used as a straight swap for table sugar in heavier cakes, but need to be combined with other ingredients to make light cakes. Xylitol is probably the best known, but it has a minty taste that makes it unsuitable for baking. It's a common ingredient in chewing gum because it helps protect against tooth decay. Mannitol and sorbitol have similar properties. Erythritol has a clean, sweet taste. It has 70 percent of the sweetness of table sugar but only 5 percent of the calories. It is not absorbed into the bloodstream so doesn't affect blood sugar levels. Erythritol is mixed with stevia to make Truvia. Pure erythritol is available online and in some health shops. Sugar alcohols will not make you drunk. They are found in fruits and vegetables, but are mainly produced industrially. They can be used as a straight swap for table sugar in heavier cakes, but need to be combined with other ingredients to make light cakes. Xylitol is probably the best known, but it has a minty taste that makes it unsuitable for baking. It's a common ingredient in chewing gum because it helps protect against tooth decay. Mannitol and sorbitol have similar properties. Erythritol has a clean, sweet taste. It has 70 percent of the sweetness of table sugar but only 5 percent of the calories. It is not absorbed into the bloodstream so doesn't affect blood sugar levels. Erythritol is mixed with stevia to make Truvia. Pure erythritol is available online and in some health shops. https://ichef.bbci.co.uk/images/ic/480xn/p018rjsj.jpg This chocolate cake has grated apple in the sponge which means you can use less added sugar. Search for low-fat chocolate sponge cake on BBC Food. The best way to reduce sugar in your favourite cake Chocolate cake. Cocoa can be bitter so you'll need to add some sweetness. Add healthy sweetness with grated fruits or vegetables such as apple or beetroot. This will produce a moist cake that also needs less frosting and added sugar.Sponge cake. The light texture and delicate flavour is tricky to achieve without table sugar. Stick with table sugar, but use up to 20% less and incorporate as much air as possible into the batter. Swap 1–2 tbsp flour for cornflour to further lighten.Carrot cake. Grated vegetables add sweetness and a more robust texture. You don't need much sugar – if any – especially if your recipe includes dried fruit. The texture suits natural sweeteners such as honey and maple syrup.Gluten-free cakes. These cakes often contain ground almonds instead of flour making them very adaptable because of their heavier crumb structure and deep flavours. Ground nuts add sweetness so you don't need much more. If recipes use beaten egg whites to incorporate air, take care when incorporating thick syrups and honey. Chocolate cake. Cocoa can be bitter so you'll need to add some sweetness. Add healthy sweetness with grated fruits or vegetables such as apple or beetroot. This will produce a moist cake that also needs less frosting and added sugar. Sponge cake. The light texture and delicate flavour is tricky to achieve without table sugar. Stick with table sugar, but use up to 20% less and incorporate as much air as possible into the batter. Swap 1–2 tbsp flour for cornflour to further lighten. Carrot cake. Grated vegetables add sweetness and a more robust texture. You don't need much sugar – if any – especially if your recipe includes dried fruit. The texture suits natural sweeteners such as honey and maple syrup. Gluten-free cakes. These cakes often contain ground almonds instead of flour making them very adaptable because of their heavier crumb structure and deep flavours. Ground nuts add sweetness so you don't need much more. If recipes use beaten egg whites to incorporate air, take care when incorporating thick syrups and honey."
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Research suggests that added sugar is now the main source of sugar in our diets. The World Health Organisation (WHO) strongly recommends we reduce our daily intake of free sugars to 5% of our total calorie intake (about 7 teaspoons per day). All sugar that is added to our food is classified as ‘free sugars'. They are easy to eat in excess, for example, you may drink a can of soft drink but you would not eat four apples in one sitting, as the fibre in fresh fruit makes you feel full. Free sugars are not necessary for a balanced diet. https://ichef.bbci.co.uk/images/ic/480xn/p061qrkz.png The recent 'sugar tax' has resulted in the reformulation of many fizzy drinks, but they are often still relatively high in sugar and some have the levels described above. Q: Is honey healthier A: No – honey is a free sugar too. When we think of sugar, we often think of table sugar, but it is a blanket term for sweet-tasting, energy dense carbohydrates. Table sugar consists of two simple sugars bonded together. These simple sugars are glucose and fructose. Honey is also made up of glucose and fructose. It is commonly believed that honey is a healthier alternative to sugar. This isn't true; honey is a sugar. Honey, maple syrup, agave nectar and rice malt syrup are all in the ‘free sugars’ club and need to be restricted. Q: What's the difference between fructose and glucose. A: The general consensus is that there is no significant difference between fructose and glucose in terms of their implications for health. All cells in the body can process glucose, whereas only the liver can process high amounts of fructose, which means that excessive consumption may tax the liver, but this is unlikely from a normal diet. It's suggested fructose interferes with proper functioning of some hormones, specifically ghrelin, which signals hunger to the brain and leptin, which generates a feeling of satiety. This may cause us to over-eat. Fructose has a lower glycaemic index than glucose, so as of 2015 food manufacturers in Europe who substitute other sugars with fructose can put a health claim on their products. Q: Why is it so hard to give up sugar? A: We associate sugar with pleasure, due to live experiences and a sugar 'high'. Throughout our lives we have associated sugar with pleasure. It is given as a form of reward and we consume it at celebrations. When we consume free sugars, they are quickly absorbed by our bloodstream and we experience pleasure and an energy boost. But then we have a ‘sugar crash’. These make us crave more sugar and the cycle of cravings and crashes continues. But just as we have learned to derive pleasure from sugar, we can also teach our tastebuds to enjoy foods that are less sweet. But this takes times, so stick with it. Q: How can I fend off sugar cravings? A: Train your brain to enjoy less sweet foods and have plenty of healthier snack alternatives at hand. Have healthy snacks, such as nuts and seeds, at hand. These are high in fat and protein, and so are useful for keeping hunger at bay.Enjoy small amounts of good-quality dark chocolate (at least 70% cocoa solids), which has a lower sugar content than milk or white chocolate.Add a sprinkle of cocoa or cinnamon to porridge to please your sweet tooth.Sugar alternatives such as stevia can be useful for sugar-free baking. Stevia is a natural sweetener derived from a plant. It is virtually calorie-free, does not affect blood sugar levels and does not cause tooth decay. But have caution that if you continue to eat sweet things, regardless if they are artificially sweetened, you will continue to crave sweet food.Often sugar cravings are a mental phenomenon based on the pleasure we get when we eat sugar. Distract yourself by taking a short walk, reading or listening to some music. Have healthy snacks, such as nuts and seeds, at hand. These are high in fat and protein, and so are useful for keeping hunger at bay. Enjoy small amounts of good-quality dark chocolate (at least 70% cocoa solids), which has a lower sugar content than milk or white chocolate. Add a sprinkle of cocoa or cinnamon to porridge to please your sweet tooth. Sugar alternatives such as stevia can be useful for sugar-free baking. Stevia is a natural sweetener derived from a plant. It is virtually calorie-free, does not affect blood sugar levels and does not cause tooth decay. But have caution that if you continue to eat sweet things, regardless if they are artificially sweetened, you will continue to crave sweet food. Often sugar cravings are a mental phenomenon based on the pleasure we get when we eat sugar. Distract yourself by taking a short walk, reading or listening to some music. https://ichef.bbci.co.uk/images/ic/480xn/p061qvyv.png Q: How can I check food labels for added sugar? A: Read the ingredients list and nutritional information per 100g. Food manufacturers don't have to state how much sugar they've added to food, but instead they give a figure for the total sugars. The traffic light system can help identify sugary foods; red sugar labels represent food high in sugar, amber represents medium sugar content and green signals low sugar content. But this system is based on total sugars, so some foods such as natural yoghurt may be labelled amber even though they contain no added sugar – just naturally-occuring sugar. Don’t rely solely on traffic lights; you also need to look at the ingredients list.Look at 'carbohydrates (of which sugars)' on the nutrition label. If the total sugar content is over 22.5g per 100g the food is high in sugar; if it is below 5g per 100g the food is low in sugar.Check where sugar appears in the ingredients list. If it is near the beginning of the list then the food is probably high in added sugar.Check if sugar is hiding under these names too:SucroseGlucoseMaltoseLactoseFructoseMolassesHydrolysed starchAgave nectarCorn syrupRice malt syrupHoneyGolden syrup The traffic light system can help identify sugary foods; red sugar labels represent food high in sugar, amber represents medium sugar content and green signals low sugar content. But this system is based on total sugars, so some foods such as natural yoghurt may be labelled amber even though they contain no added sugar – just naturally-occuring sugar. Don’t rely solely on traffic lights; you also need to look at the ingredients list. The traffic light system can help identify sugary foods; red sugar labels represent food high in sugar, amber represents medium sugar content and green signals low sugar content. But this system is based on total sugars, so some foods such as natural yoghurt may be labelled amber even though they contain no added sugar – just naturally-occuring sugar. Don’t rely solely on traffic lights; you also need to look at the ingredients list. Look at 'carbohydrates (of which sugars)' on the nutrition label. If the total sugar content is over 22.5g per 100g the food is high in sugar; if it is below 5g per 100g the food is low in sugar. Look at 'carbohydrates (of which sugars)' on the nutrition label. If the total sugar content is over 22.5g per 100g the food is high in sugar; if it is below 5g per 100g the food is low in sugar. Check where sugar appears in the ingredients list. If it is near the beginning of the list then the food is probably high in added sugar. Check where sugar appears in the ingredients list. If it is near the beginning of the list then the food is probably high in added sugar. Check if sugar is hiding under these names too:SucroseGlucoseMaltoseLactoseFructoseMolassesHydrolysed starchAgave nectarCorn syrupRice malt syrupHoneyGolden syrup Check if sugar is hiding under these names too: SucroseGlucoseMaltoseLactoseFructoseMolassesHydrolysed starchAgave nectarCorn syrupRice malt syrupHoneyGolden syrup Sucrose Glucose Maltose Lactose Fructose Molasses Hydrolysed starch Agave nectar Corn syrup Rice malt syrup Honey Golden syrup | {
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"title": "Are there good and bad sugars?",
"content": "Research suggests that added sugar is now the main source of sugar in our diets. The World Health Organisation (WHO) strongly recommends we reduce our daily intake of free sugars to 5% of our total calorie intake (about 7 teaspoons per day). All sugar that is added to our food is classified as ‘free sugars'. They are easy to eat in excess, for example, you may drink a can of soft drink but you would not eat four apples in one sitting, as the fibre in fresh fruit makes you feel full. Free sugars are not necessary for a balanced diet. https://ichef.bbci.co.uk/images/ic/480xn/p061qrkz.png The recent 'sugar tax' has resulted in the reformulation of many fizzy drinks, but they are often still relatively high in sugar and some have the levels described above. Q: Is honey healthier A: No – honey is a free sugar too. When we think of sugar, we often think of table sugar, but it is a blanket term for sweet-tasting, energy dense carbohydrates. Table sugar consists of two simple sugars bonded together. These simple sugars are glucose and fructose. Honey is also made up of glucose and fructose. It is commonly believed that honey is a healthier alternative to sugar. This isn't true; honey is a sugar. Honey, maple syrup, agave nectar and rice malt syrup are all in the ‘free sugars’ club and need to be restricted. Q: What's the difference between fructose and glucose. A: The general consensus is that there is no significant difference between fructose and glucose in terms of their implications for health. All cells in the body can process glucose, whereas only the liver can process high amounts of fructose, which means that excessive consumption may tax the liver, but this is unlikely from a normal diet. It's suggested fructose interferes with proper functioning of some hormones, specifically ghrelin, which signals hunger to the brain and leptin, which generates a feeling of satiety. This may cause us to over-eat. Fructose has a lower glycaemic index than glucose, so as of 2015 food manufacturers in Europe who substitute other sugars with fructose can put a health claim on their products. Q: Why is it so hard to give up sugar? A: We associate sugar with pleasure, due to live experiences and a sugar 'high'. Throughout our lives we have associated sugar with pleasure. It is given as a form of reward and we consume it at celebrations. When we consume free sugars, they are quickly absorbed by our bloodstream and we experience pleasure and an energy boost. But then we have a ‘sugar crash’. These make us crave more sugar and the cycle of cravings and crashes continues. But just as we have learned to derive pleasure from sugar, we can also teach our tastebuds to enjoy foods that are less sweet. But this takes times, so stick with it. Q: How can I fend off sugar cravings? A: Train your brain to enjoy less sweet foods and have plenty of healthier snack alternatives at hand. Have healthy snacks, such as nuts and seeds, at hand. These are high in fat and protein, and so are useful for keeping hunger at bay.Enjoy small amounts of good-quality dark chocolate (at least 70% cocoa solids), which has a lower sugar content than milk or white chocolate.Add a sprinkle of cocoa or cinnamon to porridge to please your sweet tooth.Sugar alternatives such as stevia can be useful for sugar-free baking. Stevia is a natural sweetener derived from a plant. It is virtually calorie-free, does not affect blood sugar levels and does not cause tooth decay. But have caution that if you continue to eat sweet things, regardless if they are artificially sweetened, you will continue to crave sweet food.Often sugar cravings are a mental phenomenon based on the pleasure we get when we eat sugar. Distract yourself by taking a short walk, reading or listening to some music. Have healthy snacks, such as nuts and seeds, at hand. These are high in fat and protein, and so are useful for keeping hunger at bay. Enjoy small amounts of good-quality dark chocolate (at least 70% cocoa solids), which has a lower sugar content than milk or white chocolate. Add a sprinkle of cocoa or cinnamon to porridge to please your sweet tooth. Sugar alternatives such as stevia can be useful for sugar-free baking. Stevia is a natural sweetener derived from a plant. It is virtually calorie-free, does not affect blood sugar levels and does not cause tooth decay. But have caution that if you continue to eat sweet things, regardless if they are artificially sweetened, you will continue to crave sweet food. Often sugar cravings are a mental phenomenon based on the pleasure we get when we eat sugar. Distract yourself by taking a short walk, reading or listening to some music. https://ichef.bbci.co.uk/images/ic/480xn/p061qvyv.png Q: How can I check food labels for added sugar? A: Read the ingredients list and nutritional information per 100g. Food manufacturers don't have to state how much sugar they've added to food, but instead they give a figure for the total sugars. The traffic light system can help identify sugary foods; red sugar labels represent food high in sugar, amber represents medium sugar content and green signals low sugar content. But this system is based on total sugars, so some foods such as natural yoghurt may be labelled amber even though they contain no added sugar – just naturally-occuring sugar. Don’t rely solely on traffic lights; you also need to look at the ingredients list.Look at 'carbohydrates (of which sugars)' on the nutrition label. If the total sugar content is over 22.5g per 100g the food is high in sugar; if it is below 5g per 100g the food is low in sugar.Check where sugar appears in the ingredients list. If it is near the beginning of the list then the food is probably high in added sugar.Check if sugar is hiding under these names too:SucroseGlucoseMaltoseLactoseFructoseMolassesHydrolysed starchAgave nectarCorn syrupRice malt syrupHoneyGolden syrup The traffic light system can help identify sugary foods; red sugar labels represent food high in sugar, amber represents medium sugar content and green signals low sugar content. But this system is based on total sugars, so some foods such as natural yoghurt may be labelled amber even though they contain no added sugar – just naturally-occuring sugar. Don’t rely solely on traffic lights; you also need to look at the ingredients list. The traffic light system can help identify sugary foods; red sugar labels represent food high in sugar, amber represents medium sugar content and green signals low sugar content. But this system is based on total sugars, so some foods such as natural yoghurt may be labelled amber even though they contain no added sugar – just naturally-occuring sugar. Don’t rely solely on traffic lights; you also need to look at the ingredients list. Look at 'carbohydrates (of which sugars)' on the nutrition label. If the total sugar content is over 22.5g per 100g the food is high in sugar; if it is below 5g per 100g the food is low in sugar. Look at 'carbohydrates (of which sugars)' on the nutrition label. If the total sugar content is over 22.5g per 100g the food is high in sugar; if it is below 5g per 100g the food is low in sugar. Check where sugar appears in the ingredients list. If it is near the beginning of the list then the food is probably high in added sugar. Check where sugar appears in the ingredients list. If it is near the beginning of the list then the food is probably high in added sugar. Check if sugar is hiding under these names too:SucroseGlucoseMaltoseLactoseFructoseMolassesHydrolysed starchAgave nectarCorn syrupRice malt syrupHoneyGolden syrup Check if sugar is hiding under these names too: SucroseGlucoseMaltoseLactoseFructoseMolassesHydrolysed starchAgave nectarCorn syrupRice malt syrupHoneyGolden syrup Sucrose Glucose Maltose Lactose Fructose Molasses Hydrolysed starch Agave nectar Corn syrup Rice malt syrup Honey Golden syrup"
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https://ichef.bbci.co.uk/images/ic/480xn/p06w8xpg.jpg Lots of us are on a quest to eat more healthily in January. But what if the 'health' foods we choose are actually scuppering our resolutions? On average, we eat a massive 70% more sugar than the recommended intake. We all know that most biscuits, cakes and fizzy drinks are jam-packed with sugar, but it's surprising how much sugar is hiding in 'health' foods. Here's what to look out for. 'Lower sugar' on the label 'Reduced sugar' or 'lower sugar' isn't the same as low in sugar. Always check the ingredients and nutrition details on the label. According to the NHS: 22.5g or more of total sugars per 100g is high5g or less of total sugars per 100g is low 22.5g or more of total sugars per 100g is high 5g or less of total sugars per 100g is low When 'low-fat' equals 'high-sugar' When manufacturers reduce the fat to make 'low-' or 'no-fat' products, they often add sugar to compensate. Some 'low-fat' foods contain more than six times the amount of sugar than their 'full-fat' counterparts. There is also evidence that we eat more if a food is described as ‘low-fat’ – as much as 28% more! https://ichef.bbci.co.uk/images/ic/480xn/p06szr79.jpg Experts warn some low-fat yoghurts, particularly fruity yoghurts, could contribute to obesity, tooth decay and other health problems due to their high sugar content. Choose yoghurt with no added sugar and add fresh fruit for your sweet tooth, if needed. Rice cakes are a low-fat snack, but when covered in yoghurt or chocolate, they become a sugar-laden treat. https://ichef.bbci.co.uk/images/ic/480xn/p06szr79.jpg 'Natural' sugar on the label There’s no legal definition for 'natural', but we often consider it to indicate that the sugar in a food is better or healthier than other sugars. What's the truth behind 'natural' sugars? Honey contains some vitamins and minerals, but 1 teaspoon of honey contains 6 grams of sugar, compared to the 4 grams found in 1 teaspoon of granulated sugar. Honey does taste slightly sweeter, so you might be able to use less of it to get the same amount of sweetness, but if you use the same amount it is not a low-sugar option. Maple syrup has been poured on pancakes for decades, but in recent years it has been seen as a healthier alternative to sugar. Most maple syrup is produced by boiling maple tree sap. It might contain fewer additives than some sugars, but it is still sugar. Agave syrup is a relative newcomer to the ‘natural’ sugar scene, but it is derived using a similar method to sugar cane or beet. When the plant is processed into syrup, any healthy, naturally occurring enzymes are transformed into fructose. Fruit juice is classed as a free sugar and is added to products as such. As a drink, it comes packaged with vitamins and minerals, so if drunk in moderation (150ml glass) with a meal, it helps you to get your 5-a-day. Fun fact: pulp v no pulp actually makes very little difference. Other names to look for on labels are glucose, fructose, sucrose, maltose, molasses, hydrolysed starch, maltodextrin and high fructose corn syrup. https://ichef.bbci.co.uk/images/ic/480xn/p06szqbv.jpg Sugar for breakfast Cereal. It’s easy to fall for marketing ploys plastered all over 'natural', 'simple', 'authentic', 'high-fibre' cereals, particularly granola. But this is a distraction from their high-sugar content. One survey found that 32 out of 50 breakfast cereals are high in sugar. ‘Serving’ sizes differ from brand to brand, making it difficult to compare how much sugar they contain, and they rarely give a realistic impression of how much someone will eat in one sitting. Always look at the nutritional information per 100g and be aware that if there is sugar in the nutritional information but no sugar or alternative in the ingredients, it is likely to come from dried fruit. Cereal bars are often considered to be a healthy, fibre-packed snack, but many can be high in sugar. If you grab a bar for breakfast or include one in a lunchbox, check the ingredients and nutrition label first. Naturally dried fruit is a healthier form of sugar because it comes packaged with fibre and vitamins. However, some dried fruits, such as cranberries, are soaked in sugar before being allowed to dehydrate. In all dried fruits the sugar is at a higher concentration than in fresh fruit because the water is removed during the processing. You can also wolf down more; a small box of raisins contains the around 90 grapes! Get healthy snack recipesGet healthy breakfast ideas Get healthy snack recipes Get healthy breakfast ideas https://ichef.bbci.co.uk/images/ic/480xn/p06sztw3.jpg Sugar in energy bars and drinks The term 'high-protein' has become synonymous with health. However, protein drinks, bars and balls can contain lots of sugar. This is often disguised as 'natural' sugar, but don't be fooled. In energy bars the name says it all – energy! This means calories and often sugar. Tuck into one of these and you might be getting more than 100% of your daily intake from a quick snack. If you’re concerned about sugar and want to consume a lot of energy in a bar, try these recipes. Sports drinks often contain a similar amount of sugar to fizzy drinks. Some contain more than 13 teaspoons per bottle – almost twice the recommended daily amount. These 'thirst-quenching' drinks 'with vitamins and minerals' to restore energy, are only useful to elite athletes. These buzzwords are a distraction to make you think you're getting a sweet deal. https://ichef.bbci.co.uk/images/ic/480xn/p06szwtn.jpg What about sweeteners? Some studies suggest if you eat sweet things, your appetite increases because the brain's 'sugar reward' pathways are activated, regardless of whether the food or drink is artificially sweetened or not. This can cause you to snack more which will make avoiding sugars harder. https://ichef.bbci.co.uk/images/ic/480xn/p06szwm2.jpg How to reduce your sugar intake Added free sugars should make up no more than 5% of your diet. Re-educating yourself about where free sugars are prevalent and how to read food labels will motivate you to reduce your sugar intake. Once you have decreased your sugar consumption, over time you will crave less sugar. It doesn’t have to be an all-or-nothing approach, slowly ease your intake of free sugars to the recommended limits. If you're still confused, you can read our guide to free-sugars and here is a quiz summary. Free sugars Free sugars are the sugars added to foods and drinks by manufacturers, cooks and consumers. As well as sugar, they include honey, syrups and fruit juices. These are the sugars we need to eat less of. Non-free sugars Sugars in fresh and frozen fruit and vegetables and dairy products are not free sugars. This is because the fibre and water in these foods slows down your digestion and absorption of the sugars, preventing you from getting a sugar spike. Fibre also limits the amount you can eat because it makes you full. How much sugar is OK? Added free sugars should make up no more than 5% of the calories you get from food and drink each day. This is estimated to be 30g, or roughly 7 sugar cubes (7 tsp), per day for those aged 11 and over. https://ichef.bbci.co.uk/images/ic/480xn/p06szwp4.jpg 3 tips to reading packaging Nutrition labels do not provide information about added sugar, just total sugars, which includes both free and non-free sugars. This can be found under carbohydrates (of which sugars). It’s a good place to start but remember these tips. The higher up 'sugars' or sugar products such as 'natural' sugars are on an ingredients label, the greater the proportion of sugar in the food.Sugar has many names, so check the carbohydrates (of which sugars) figure in the nutrition box. Anything above 22.5g of sugar per 100g is classed as high and anything below 5g per 100g is classed as low.Check out the health claims on packaging. If it seems too good to be true, it probably is. The higher up 'sugars' or sugar products such as 'natural' sugars are on an ingredients label, the greater the proportion of sugar in the food. Sugar has many names, so check the carbohydrates (of which sugars) figure in the nutrition box. Anything above 22.5g of sugar per 100g is classed as high and anything below 5g per 100g is classed as low. Check out the health claims on packaging. If it seems too good to be true, it probably is. | {
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"content": "https://ichef.bbci.co.uk/images/ic/480xn/p06w8xpg.jpg Lots of us are on a quest to eat more healthily in January. But what if the 'health' foods we choose are actually scuppering our resolutions? On average, we eat a massive 70% more sugar than the recommended intake. We all know that most biscuits, cakes and fizzy drinks are jam-packed with sugar, but it's surprising how much sugar is hiding in 'health' foods. Here's what to look out for. 'Lower sugar' on the label 'Reduced sugar' or 'lower sugar' isn't the same as low in sugar. Always check the ingredients and nutrition details on the label. According to the NHS: 22.5g or more of total sugars per 100g is high5g or less of total sugars per 100g is low 22.5g or more of total sugars per 100g is high 5g or less of total sugars per 100g is low When 'low-fat' equals 'high-sugar' When manufacturers reduce the fat to make 'low-' or 'no-fat' products, they often add sugar to compensate. Some 'low-fat' foods contain more than six times the amount of sugar than their 'full-fat' counterparts. There is also evidence that we eat more if a food is described as ‘low-fat’ – as much as 28% more! https://ichef.bbci.co.uk/images/ic/480xn/p06szr79.jpg Experts warn some low-fat yoghurts, particularly fruity yoghurts, could contribute to obesity, tooth decay and other health problems due to their high sugar content. Choose yoghurt with no added sugar and add fresh fruit for your sweet tooth, if needed. Rice cakes are a low-fat snack, but when covered in yoghurt or chocolate, they become a sugar-laden treat. https://ichef.bbci.co.uk/images/ic/480xn/p06szr79.jpg 'Natural' sugar on the label There’s no legal definition for 'natural', but we often consider it to indicate that the sugar in a food is better or healthier than other sugars. What's the truth behind 'natural' sugars? Honey contains some vitamins and minerals, but 1 teaspoon of honey contains 6 grams of sugar, compared to the 4 grams found in 1 teaspoon of granulated sugar. Honey does taste slightly sweeter, so you might be able to use less of it to get the same amount of sweetness, but if you use the same amount it is not a low-sugar option. Maple syrup has been poured on pancakes for decades, but in recent years it has been seen as a healthier alternative to sugar. Most maple syrup is produced by boiling maple tree sap. It might contain fewer additives than some sugars, but it is still sugar. Agave syrup is a relative newcomer to the ‘natural’ sugar scene, but it is derived using a similar method to sugar cane or beet. When the plant is processed into syrup, any healthy, naturally occurring enzymes are transformed into fructose. Fruit juice is classed as a free sugar and is added to products as such. As a drink, it comes packaged with vitamins and minerals, so if drunk in moderation (150ml glass) with a meal, it helps you to get your 5-a-day. Fun fact: pulp v no pulp actually makes very little difference. Other names to look for on labels are glucose, fructose, sucrose, maltose, molasses, hydrolysed starch, maltodextrin and high fructose corn syrup. https://ichef.bbci.co.uk/images/ic/480xn/p06szqbv.jpg Sugar for breakfast Cereal. It’s easy to fall for marketing ploys plastered all over 'natural', 'simple', 'authentic', 'high-fibre' cereals, particularly granola. But this is a distraction from their high-sugar content. One survey found that 32 out of 50 breakfast cereals are high in sugar. ‘Serving’ sizes differ from brand to brand, making it difficult to compare how much sugar they contain, and they rarely give a realistic impression of how much someone will eat in one sitting. Always look at the nutritional information per 100g and be aware that if there is sugar in the nutritional information but no sugar or alternative in the ingredients, it is likely to come from dried fruit. Cereal bars are often considered to be a healthy, fibre-packed snack, but many can be high in sugar. If you grab a bar for breakfast or include one in a lunchbox, check the ingredients and nutrition label first. Naturally dried fruit is a healthier form of sugar because it comes packaged with fibre and vitamins. However, some dried fruits, such as cranberries, are soaked in sugar before being allowed to dehydrate. In all dried fruits the sugar is at a higher concentration than in fresh fruit because the water is removed during the processing. You can also wolf down more; a small box of raisins contains the around 90 grapes! Get healthy snack recipesGet healthy breakfast ideas Get healthy snack recipes Get healthy breakfast ideas https://ichef.bbci.co.uk/images/ic/480xn/p06sztw3.jpg Sugar in energy bars and drinks The term 'high-protein' has become synonymous with health. However, protein drinks, bars and balls can contain lots of sugar. This is often disguised as 'natural' sugar, but don't be fooled. In energy bars the name says it all – energy! This means calories and often sugar. Tuck into one of these and you might be getting more than 100% of your daily intake from a quick snack. If you’re concerned about sugar and want to consume a lot of energy in a bar, try these recipes. Sports drinks often contain a similar amount of sugar to fizzy drinks. Some contain more than 13 teaspoons per bottle – almost twice the recommended daily amount. These 'thirst-quenching' drinks 'with vitamins and minerals' to restore energy, are only useful to elite athletes. These buzzwords are a distraction to make you think you're getting a sweet deal. https://ichef.bbci.co.uk/images/ic/480xn/p06szwtn.jpg What about sweeteners? Some studies suggest if you eat sweet things, your appetite increases because the brain's 'sugar reward' pathways are activated, regardless of whether the food or drink is artificially sweetened or not. This can cause you to snack more which will make avoiding sugars harder. https://ichef.bbci.co.uk/images/ic/480xn/p06szwm2.jpg How to reduce your sugar intake Added free sugars should make up no more than 5% of your diet. Re-educating yourself about where free sugars are prevalent and how to read food labels will motivate you to reduce your sugar intake. Once you have decreased your sugar consumption, over time you will crave less sugar. It doesn’t have to be an all-or-nothing approach, slowly ease your intake of free sugars to the recommended limits. If you're still confused, you can read our guide to free-sugars and here is a quiz summary. Free sugars Free sugars are the sugars added to foods and drinks by manufacturers, cooks and consumers. As well as sugar, they include honey, syrups and fruit juices. These are the sugars we need to eat less of. Non-free sugars Sugars in fresh and frozen fruit and vegetables and dairy products are not free sugars. This is because the fibre and water in these foods slows down your digestion and absorption of the sugars, preventing you from getting a sugar spike. Fibre also limits the amount you can eat because it makes you full. How much sugar is OK? Added free sugars should make up no more than 5% of the calories you get from food and drink each day. This is estimated to be 30g, or roughly 7 sugar cubes (7 tsp), per day for those aged 11 and over. https://ichef.bbci.co.uk/images/ic/480xn/p06szwp4.jpg 3 tips to reading packaging Nutrition labels do not provide information about added sugar, just total sugars, which includes both free and non-free sugars. This can be found under carbohydrates (of which sugars). It’s a good place to start but remember these tips. The higher up 'sugars' or sugar products such as 'natural' sugars are on an ingredients label, the greater the proportion of sugar in the food.Sugar has many names, so check the carbohydrates (of which sugars) figure in the nutrition box. Anything above 22.5g of sugar per 100g is classed as high and anything below 5g per 100g is classed as low.Check out the health claims on packaging. If it seems too good to be true, it probably is. The higher up 'sugars' or sugar products such as 'natural' sugars are on an ingredients label, the greater the proportion of sugar in the food. Sugar has many names, so check the carbohydrates (of which sugars) figure in the nutrition box. Anything above 22.5g of sugar per 100g is classed as high and anything below 5g per 100g is classed as low. Check out the health claims on packaging. If it seems too good to be true, it probably is."
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It has been announced that if you're pregnant or considered otherwise vulnerable you should now avoid eating smoked fish - such as smoked salmon, due to the risk of contracting listeria monocytogenes. Smoked fish isn't the only food those who are pregnant should avoid, and when trying to find out what's safe and what's seen as high-risk, it can be confusing to separate fact from fiction. It's as much about including foods that can be beneficial to your baby as it is about avoiding foods that may be harmful. You needn’t feel deprived during these exciting nine months if you know the facts. Advice changes and differs from country to country. This information is consistent with the NHS advice. https://ichef.bbci.co.uk/images/ic/480xn/p0638q2t.jpg Foods to eat during pregnancy With a few exceptions, pregnant women should follow the same healthy and varied diet that’s recommended to everyone. Eat plenty of fruit and vegetables, wholegrains, lean meats or vegetarian protein foods such as beans, lentils and pulses. Drink lots of water, too. Pregnant women need to ensure they are getting enough calcium, so try to include lower-fat milk products such as natural yoghurt, semi-skimmed milk, or calcium-fortified non-dairy products in your daily diet. Don't be tempted to "eat for two". Pregnant women need surprisingly few extra calories each day. The inevitable fatigue and cravings may make you reach for a quick pick-me-up in the confectionery aisle. Keep sweets and treats to a minimum and opt for slow-release energy foods that give you more of the vitamins and minerals you need. Foods to check Fish and mercury Shark, swordfish and marlin are off the menu for pregnant women because they can carry sufficient amounts of mercury to harm your baby. Other, smaller oily fish can also contain mercury so the advice for pregnant women is to eat no more than two 140g portions per week of mackerel, salmon, sardines, anchovies, trout or other oily fish. That said, pregnant women should try to include these two portions of oily fish to ensure they get enough omega-3 fatty acids to help their growing baby’s brain development. https://ichef.bbci.co.uk/images/ic/480xn/p063csw4.jpg Omega-3 Getting enough omega-3 during pregnancy is important, but it can be confusing to understand which foods provide what you need. Omega-3 fatty acids fall into two categories: ALA: found in a range of plant sources, including chia seeds, ground flaxseed, rapeseed oil, walnuts, hazelnuts, pecans and green leafy vegetables. ALA can’t be made by the body so it’s important to get enough from these sources. Omega-3 enriched eggs are also a good source.DHA and EPA: long-chain omega-3 fats have important benefits to brain development, especially in pregnant women and young children. The body can make these from ALA but not as efficiently as consuming them directly. Fish oil and microalgae-based omega-3 supplements are available, as are omega-3 enriched eggs. ALA: found in a range of plant sources, including chia seeds, ground flaxseed, rapeseed oil, walnuts, hazelnuts, pecans and green leafy vegetables. ALA can’t be made by the body so it’s important to get enough from these sources. Omega-3 enriched eggs are also a good source. DHA and EPA: long-chain omega-3 fats have important benefits to brain development, especially in pregnant women and young children. The body can make these from ALA but not as efficiently as consuming them directly. Fish oil and microalgae-based omega-3 supplements are available, as are omega-3 enriched eggs. Fish liver oil supplements should be avoided because they also carry high amounts of vitamin A. Cheese Soft cheeses with a soft white rind (brie, camembert, taleggio, etc) and soft blue cheeses (gorgonzola, dolcelatte, Danish blue) should be avoided unless they are cooked until steaming hot all the way through. This is because they may carry listeria, which can cause serious illness in pregnancy. Hard cheeses such as Cheddar, Parmesan and stilton are fine to eat, even if they are made with unpasteurised milk. The high acidity and low water content in these cheeses make them inhospitable places for bacteria to grow. Soft cheeses made from pasteurised milk are ok to eat, too. Check the label on mozzarella, feta, halloumi, ricotta, goats’ cheese and paneer. Eggs The advice on undercooked eggs in pregnancy changed in 2017. It’s now considered safe to eat raw or lightly cooked hen’s eggs if they carry the British Lion mark stamped on the shell. This mark shows that the producer has adhered to the Lion Code of Practice and the eggs will be free from salmonella. If you have eggs from a neighbour or another source, be sure to cook both the white and yolk thoroughly before eating. Duck, goose and quail eggs should always be cooked thoroughly. Caffeinated drinks While having some caffeine is fine, the advice is not to exceed 200mg per day. High caffeine consumption has been linked to low birthweight in babies. Caffeine quantities vary wildly in coffee-based and fizzy drinks. A medium cappuccino from a high street chain could contain up to 195mg of caffeine. On average, a mug of tea contains 75mg of caffeine and a mug of instant coffee contains 100mg of caffeine. A mug of filter or cafetiere coffee contains about 135mg of caffeine. If you can’t face giving up your coffee during pregnancy, switch to decaf or even blend decaf and regular coffee to make a “half-caf”. https://ichef.bbci.co.uk/images/ic/480xn/p063csyc.jpg Foods to avoid Smoked fish Due to the risk listeria poses, smoked fish – both hot (including smoked mackerel and hot smoked salmon and pate) and cold (including smoked salmon) – should now be avoided unless it's thoroughly cooked. The Food Standards Agency explain: 'Listeriosis in pregnancy can cause miscarriages and severe sepsis or meningitis in new-born babies.' Dr Caroline Handford, Acting Head of Incidents at the Food Standards Agency adds: "While the risks to the general public of becoming seriously ill due to listeria are very low, we need people who are vulnerable – specifically those over 65, pregnant women and people with weakened immune systems – to be aware of the ongoing risks of consuming ready to eat smoked fish. If anyone from these groups is eating ready to eat smoked fish, we are reminding them of the advice to ensure that it is thoroughly cooked before they eat it including when served as part of a dish. “People can also further reduce the risk by keeping chilled ready to eat smoked fish cold (5⁰C or below), always using products by their use-by date, following the storage instructions on the label, and cooking it until it is piping hot right through.” Cured and undercooked meat Meat should be cooked through completely due to the risk of toxoplasmosis-carrying parasites. This includes steaks, roasts, burgers, sausages, poultry and pork. Pepperoni, salami, chorizo and air-dried hams may contain these parasites as well, so the safest option is to eat them cooked. Liver, haggis and pâté Because of the high vitamin A content, pregnant women are advised not to eat liver or products containing liver (sausage, pâté and haggis). Pâté has an added danger of listeria. Raw milk and raw yoghurt These foods aren’t widely available, but should be avoided due to the risk of listeria contamination. Supplements Folic acid Pregnant women are advised to take a 400-microgram folic acid supplement every day throughout the first 12 weeks of their pregnancy. Folic acid helps to prevent spinal defects (especially spina bifida) as your baby develops. Foods such as leafy greens contain folic acid, and you should eat plenty of these, but the levels you can get from diet alone aren’t considered sufficient enough for pregnant women. Vitamin D All adults, including pregnant women, are encouraged to take a 10-microgram vitamin D supplement each day. Vitamin D is made by the body from exposure to sunlight so is particularly a problem in the winter. People who have dark skin or keep their skin well-covered outdoors probably need to take a supplement in the summer, too. Iron Some women suffer from iron-deficiency during pregnancy. It’s difficult to know whether fatigue is caused by this or just by being pregnant. A diet rich in red meat, nuts, dried fruit and leafy greens may be enough to provide the iron you need. Your doctor or midwife will be able to advise if you would benefit from a supplement as well. Multivitamin supplements There are multivitamin supplements aimed specifically at pregnant women. If you are struggling to eat because of nausea or sickness, these may be helpful. High-dose multivitamins or any supplements containing vitamin A should be avoided. If you’re unsure if you need a vitamin supplement, or which one to take, talk it over with your doctor or midwife. | {
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"content": "It has been announced that if you're pregnant or considered otherwise vulnerable you should now avoid eating smoked fish - such as smoked salmon, due to the risk of contracting listeria monocytogenes. Smoked fish isn't the only food those who are pregnant should avoid, and when trying to find out what's safe and what's seen as high-risk, it can be confusing to separate fact from fiction. It's as much about including foods that can be beneficial to your baby as it is about avoiding foods that may be harmful. You needn’t feel deprived during these exciting nine months if you know the facts. Advice changes and differs from country to country. This information is consistent with the NHS advice. https://ichef.bbci.co.uk/images/ic/480xn/p0638q2t.jpg Foods to eat during pregnancy With a few exceptions, pregnant women should follow the same healthy and varied diet that’s recommended to everyone. Eat plenty of fruit and vegetables, wholegrains, lean meats or vegetarian protein foods such as beans, lentils and pulses. Drink lots of water, too. Pregnant women need to ensure they are getting enough calcium, so try to include lower-fat milk products such as natural yoghurt, semi-skimmed milk, or calcium-fortified non-dairy products in your daily diet. Don't be tempted to \"eat for two\". Pregnant women need surprisingly few extra calories each day. The inevitable fatigue and cravings may make you reach for a quick pick-me-up in the confectionery aisle. Keep sweets and treats to a minimum and opt for slow-release energy foods that give you more of the vitamins and minerals you need. Foods to check Fish and mercury Shark, swordfish and marlin are off the menu for pregnant women because they can carry sufficient amounts of mercury to harm your baby. Other, smaller oily fish can also contain mercury so the advice for pregnant women is to eat no more than two 140g portions per week of mackerel, salmon, sardines, anchovies, trout or other oily fish. That said, pregnant women should try to include these two portions of oily fish to ensure they get enough omega-3 fatty acids to help their growing baby’s brain development. https://ichef.bbci.co.uk/images/ic/480xn/p063csw4.jpg Omega-3 Getting enough omega-3 during pregnancy is important, but it can be confusing to understand which foods provide what you need. Omega-3 fatty acids fall into two categories: ALA: found in a range of plant sources, including chia seeds, ground flaxseed, rapeseed oil, walnuts, hazelnuts, pecans and green leafy vegetables. ALA can’t be made by the body so it’s important to get enough from these sources. Omega-3 enriched eggs are also a good source.DHA and EPA: long-chain omega-3 fats have important benefits to brain development, especially in pregnant women and young children. The body can make these from ALA but not as efficiently as consuming them directly. Fish oil and microalgae-based omega-3 supplements are available, as are omega-3 enriched eggs. ALA: found in a range of plant sources, including chia seeds, ground flaxseed, rapeseed oil, walnuts, hazelnuts, pecans and green leafy vegetables. ALA can’t be made by the body so it’s important to get enough from these sources. Omega-3 enriched eggs are also a good source. DHA and EPA: long-chain omega-3 fats have important benefits to brain development, especially in pregnant women and young children. The body can make these from ALA but not as efficiently as consuming them directly. Fish oil and microalgae-based omega-3 supplements are available, as are omega-3 enriched eggs. Fish liver oil supplements should be avoided because they also carry high amounts of vitamin A. Cheese Soft cheeses with a soft white rind (brie, camembert, taleggio, etc) and soft blue cheeses (gorgonzola, dolcelatte, Danish blue) should be avoided unless they are cooked until steaming hot all the way through. This is because they may carry listeria, which can cause serious illness in pregnancy. Hard cheeses such as Cheddar, Parmesan and stilton are fine to eat, even if they are made with unpasteurised milk. The high acidity and low water content in these cheeses make them inhospitable places for bacteria to grow. Soft cheeses made from pasteurised milk are ok to eat, too. Check the label on mozzarella, feta, halloumi, ricotta, goats’ cheese and paneer. Eggs The advice on undercooked eggs in pregnancy changed in 2017. It’s now considered safe to eat raw or lightly cooked hen’s eggs if they carry the British Lion mark stamped on the shell. This mark shows that the producer has adhered to the Lion Code of Practice and the eggs will be free from salmonella. If you have eggs from a neighbour or another source, be sure to cook both the white and yolk thoroughly before eating. Duck, goose and quail eggs should always be cooked thoroughly. Caffeinated drinks While having some caffeine is fine, the advice is not to exceed 200mg per day. High caffeine consumption has been linked to low birthweight in babies. Caffeine quantities vary wildly in coffee-based and fizzy drinks. A medium cappuccino from a high street chain could contain up to 195mg of caffeine. On average, a mug of tea contains 75mg of caffeine and a mug of instant coffee contains 100mg of caffeine. A mug of filter or cafetiere coffee contains about 135mg of caffeine. If you can’t face giving up your coffee during pregnancy, switch to decaf or even blend decaf and regular coffee to make a “half-caf”. https://ichef.bbci.co.uk/images/ic/480xn/p063csyc.jpg Foods to avoid Smoked fish Due to the risk listeria poses, smoked fish – both hot (including smoked mackerel and hot smoked salmon and pate) and cold (including smoked salmon) – should now be avoided unless it's thoroughly cooked. The Food Standards Agency explain: 'Listeriosis in pregnancy can cause miscarriages and severe sepsis or meningitis in new-born babies.' Dr Caroline Handford, Acting Head of Incidents at the Food Standards Agency adds: \"While the risks to the general public of becoming seriously ill due to listeria are very low, we need people who are vulnerable – specifically those over 65, pregnant women and people with weakened immune systems – to be aware of the ongoing risks of consuming ready to eat smoked fish. If anyone from these groups is eating ready to eat smoked fish, we are reminding them of the advice to ensure that it is thoroughly cooked before they eat it including when served as part of a dish. “People can also further reduce the risk by keeping chilled ready to eat smoked fish cold (5⁰C or below), always using products by their use-by date, following the storage instructions on the label, and cooking it until it is piping hot right through.” Cured and undercooked meat Meat should be cooked through completely due to the risk of toxoplasmosis-carrying parasites. This includes steaks, roasts, burgers, sausages, poultry and pork. Pepperoni, salami, chorizo and air-dried hams may contain these parasites as well, so the safest option is to eat them cooked. Liver, haggis and pâté Because of the high vitamin A content, pregnant women are advised not to eat liver or products containing liver (sausage, pâté and haggis). Pâté has an added danger of listeria. Raw milk and raw yoghurt These foods aren’t widely available, but should be avoided due to the risk of listeria contamination. Supplements Folic acid Pregnant women are advised to take a 400-microgram folic acid supplement every day throughout the first 12 weeks of their pregnancy. Folic acid helps to prevent spinal defects (especially spina bifida) as your baby develops. Foods such as leafy greens contain folic acid, and you should eat plenty of these, but the levels you can get from diet alone aren’t considered sufficient enough for pregnant women. Vitamin D All adults, including pregnant women, are encouraged to take a 10-microgram vitamin D supplement each day. Vitamin D is made by the body from exposure to sunlight so is particularly a problem in the winter. People who have dark skin or keep their skin well-covered outdoors probably need to take a supplement in the summer, too. Iron Some women suffer from iron-deficiency during pregnancy. It’s difficult to know whether fatigue is caused by this or just by being pregnant. A diet rich in red meat, nuts, dried fruit and leafy greens may be enough to provide the iron you need. Your doctor or midwife will be able to advise if you would benefit from a supplement as well. Multivitamin supplements There are multivitamin supplements aimed specifically at pregnant women. If you are struggling to eat because of nausea or sickness, these may be helpful. High-dose multivitamins or any supplements containing vitamin A should be avoided. If you’re unsure if you need a vitamin supplement, or which one to take, talk it over with your doctor or midwife."
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} | 736ffe3393b57848d0cb10261870ff6ea7fec5dad1a08294587f425de343eb97 | Blueberry and lemon millefeuille recipe
An average of 4.0 out of 5 stars from 3 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/blueberry_and_lemon_03932_16x9.jpg Lorraine Pascale’s elegant dinner-party dessert recipe is made with shop-bought puff pastry for simplicity. Equipment and preparation: You will need a piping bag fitted with a 1cm/¼in straight nozzle. 115g/4oz icing sugar, plus extra for dusting 250g/9oz shop-bought puff pastry 200g/7oz (or 1 punnet) blueberries 115g/4oz icing sugar, plus extra for dusting 250g/9oz shop-bought puff pastry 200g/7oz (or 1 punnet) blueberries 165ml/5½fl oz whipping cream 25g/1oz icing sugar 1 vanilla pod, seeds only (or alternatively 2 drops of vanilla extract)1 lemon, finely grated zest and a squeeze of the juice 165ml/5½fl oz whipping cream 25g/1oz icing sugar 1 vanilla pod, seeds only (or alternatively 2 drops of vanilla extract) 1 lemon, finely grated zest and a squeeze of the juice Method Line a large baking tray with greaseproof paper. Dust the work surface with lots of icing sugar and roll out the pastry to a rectangle just larger than 27 x 30cm/10½ x 12in, trimming the edges straight. It should be super thin, as thin as you can get it, without stretching the pastry.Cut out 18 rectangles about 9cm/3½in long and 5cm/2in wide and place them on the prepared baking tray. Sprinkle with lots of icing sugar and put in the fridge for 30 minutes. Preheat the oven to 200C/400F/Gas 6. Remove the pastry from the fridge and bake in the oven for five minutes, then remove from the oven and sprinkle the pastry with more icing sugar. Return to the oven and bake for a further five minutes, or until the pastry turns golden-brown. Remove from the oven and set aside. For the sweetened cream, put the cream, icing sugar and vanilla in a large bowl and whip until medium-stiff peaks form when the whisk is removed from the bowl. Fold in the lemon zest and juice, to taste, then scoop the mixture into a piping bag fitted with a 1cm/½in straight nozzle. Place one of the pastry thins on a serving plate. Pipe blobs of cream over the pastry and put the blueberries between the cream, then put another pastry thin on top and repeat with one more layer. Sprinkle the top layer with more icing sugar and repeat until all the pastry and cream is used up. Line a large baking tray with greaseproof paper. Dust the work surface with lots of icing sugar and roll out the pastry to a rectangle just larger than 27 x 30cm/10½ x 12in, trimming the edges straight. It should be super thin, as thin as you can get it, without stretching the pastry. Line a large baking tray with greaseproof paper. Dust the work surface with lots of icing sugar and roll out the pastry to a rectangle just larger than 27 x 30cm/10½ x 12in, trimming the edges straight. It should be super thin, as thin as you can get it, without stretching the pastry. Cut out 18 rectangles about 9cm/3½in long and 5cm/2in wide and place them on the prepared baking tray. Sprinkle with lots of icing sugar and put in the fridge for 30 minutes. Cut out 18 rectangles about 9cm/3½in long and 5cm/2in wide and place them on the prepared baking tray. Sprinkle with lots of icing sugar and put in the fridge for 30 minutes. Preheat the oven to 200C/400F/Gas 6. Preheat the oven to 200C/400F/Gas 6. Remove the pastry from the fridge and bake in the oven for five minutes, then remove from the oven and sprinkle the pastry with more icing sugar. Return to the oven and bake for a further five minutes, or until the pastry turns golden-brown. Remove from the oven and set aside. Remove the pastry from the fridge and bake in the oven for five minutes, then remove from the oven and sprinkle the pastry with more icing sugar. Return to the oven and bake for a further five minutes, or until the pastry turns golden-brown. Remove from the oven and set aside. For the sweetened cream, put the cream, icing sugar and vanilla in a large bowl and whip until medium-stiff peaks form when the whisk is removed from the bowl. Fold in the lemon zest and juice, to taste, then scoop the mixture into a piping bag fitted with a 1cm/½in straight nozzle. For the sweetened cream, put the cream, icing sugar and vanilla in a large bowl and whip until medium-stiff peaks form when the whisk is removed from the bowl. Fold in the lemon zest and juice, to taste, then scoop the mixture into a piping bag fitted with a 1cm/½in straight nozzle. Place one of the pastry thins on a serving plate. Pipe blobs of cream over the pastry and put the blueberries between the cream, then put another pastry thin on top and repeat with one more layer. Sprinkle the top layer with more icing sugar and repeat until all the pastry and cream is used up. Place one of the pastry thins on a serving plate. Pipe blobs of cream over the pastry and put the blueberries between the cream, then put another pastry thin on top and repeat with one more layer. Sprinkle the top layer with more icing sugar and repeat until all the pastry and cream is used up. | {
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"content": "An average of 4.0 out of 5 stars from 3 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/blueberry_and_lemon_03932_16x9.jpg Lorraine Pascale’s elegant dinner-party dessert recipe is made with shop-bought puff pastry for simplicity. Equipment and preparation: You will need a piping bag fitted with a 1cm/¼in straight nozzle. 115g/4oz icing sugar, plus extra for dusting 250g/9oz shop-bought puff pastry 200g/7oz (or 1 punnet) blueberries 115g/4oz icing sugar, plus extra for dusting 250g/9oz shop-bought puff pastry 200g/7oz (or 1 punnet) blueberries 165ml/5½fl oz whipping cream 25g/1oz icing sugar 1 vanilla pod, seeds only (or alternatively 2 drops of vanilla extract)1 lemon, finely grated zest and a squeeze of the juice 165ml/5½fl oz whipping cream 25g/1oz icing sugar 1 vanilla pod, seeds only (or alternatively 2 drops of vanilla extract) 1 lemon, finely grated zest and a squeeze of the juice Method Line a large baking tray with greaseproof paper. Dust the work surface with lots of icing sugar and roll out the pastry to a rectangle just larger than 27 x 30cm/10½ x 12in, trimming the edges straight. It should be super thin, as thin as you can get it, without stretching the pastry.Cut out 18 rectangles about 9cm/3½in long and 5cm/2in wide and place them on the prepared baking tray. Sprinkle with lots of icing sugar and put in the fridge for 30 minutes. Preheat the oven to 200C/400F/Gas 6. Remove the pastry from the fridge and bake in the oven for five minutes, then remove from the oven and sprinkle the pastry with more icing sugar. Return to the oven and bake for a further five minutes, or until the pastry turns golden-brown. Remove from the oven and set aside. For the sweetened cream, put the cream, icing sugar and vanilla in a large bowl and whip until medium-stiff peaks form when the whisk is removed from the bowl. Fold in the lemon zest and juice, to taste, then scoop the mixture into a piping bag fitted with a 1cm/½in straight nozzle. Place one of the pastry thins on a serving plate. Pipe blobs of cream over the pastry and put the blueberries between the cream, then put another pastry thin on top and repeat with one more layer. Sprinkle the top layer with more icing sugar and repeat until all the pastry and cream is used up. Line a large baking tray with greaseproof paper. Dust the work surface with lots of icing sugar and roll out the pastry to a rectangle just larger than 27 x 30cm/10½ x 12in, trimming the edges straight. It should be super thin, as thin as you can get it, without stretching the pastry. Line a large baking tray with greaseproof paper. Dust the work surface with lots of icing sugar and roll out the pastry to a rectangle just larger than 27 x 30cm/10½ x 12in, trimming the edges straight. It should be super thin, as thin as you can get it, without stretching the pastry. Cut out 18 rectangles about 9cm/3½in long and 5cm/2in wide and place them on the prepared baking tray. Sprinkle with lots of icing sugar and put in the fridge for 30 minutes. Cut out 18 rectangles about 9cm/3½in long and 5cm/2in wide and place them on the prepared baking tray. Sprinkle with lots of icing sugar and put in the fridge for 30 minutes. Preheat the oven to 200C/400F/Gas 6. Preheat the oven to 200C/400F/Gas 6. Remove the pastry from the fridge and bake in the oven for five minutes, then remove from the oven and sprinkle the pastry with more icing sugar. Return to the oven and bake for a further five minutes, or until the pastry turns golden-brown. Remove from the oven and set aside. Remove the pastry from the fridge and bake in the oven for five minutes, then remove from the oven and sprinkle the pastry with more icing sugar. Return to the oven and bake for a further five minutes, or until the pastry turns golden-brown. Remove from the oven and set aside. For the sweetened cream, put the cream, icing sugar and vanilla in a large bowl and whip until medium-stiff peaks form when the whisk is removed from the bowl. Fold in the lemon zest and juice, to taste, then scoop the mixture into a piping bag fitted with a 1cm/½in straight nozzle. For the sweetened cream, put the cream, icing sugar and vanilla in a large bowl and whip until medium-stiff peaks form when the whisk is removed from the bowl. Fold in the lemon zest and juice, to taste, then scoop the mixture into a piping bag fitted with a 1cm/½in straight nozzle. Place one of the pastry thins on a serving plate. Pipe blobs of cream over the pastry and put the blueberries between the cream, then put another pastry thin on top and repeat with one more layer. Sprinkle the top layer with more icing sugar and repeat until all the pastry and cream is used up. Place one of the pastry thins on a serving plate. Pipe blobs of cream over the pastry and put the blueberries between the cream, then put another pastry thin on top and repeat with one more layer. Sprinkle the top layer with more icing sugar and repeat until all the pastry and cream is used up."
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} | a29099723ed9e2ada053add609cec294dc9a9406590347595b344dcc6d9ef964 | Mushroom millefeuille recipe
An average of 3.9 out of 5 stars from 9 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_832/recipes/mushroom_mille_feuille_39761_16x9.jpg A simple mushroom filling is turned into dainty party food using readymade puff pastry. 500g/1lb 2oz all-butter puff pastrypinch of cayenne, paprika or chilli flakes, optional 500g/1lb 2oz all-butter puff pastry pinch of cayenne, paprika or chilli flakes, optional 2 shallots, finely chopped450g/1lb chestnut mushrooms, finely chopped25g/1oz buttersalt and freshly ground black pepper small bunch tarragon leaves, choppedsplash of Madeira200ml/7fl oz double cream 2 shallots, finely chopped 450g/1lb chestnut mushrooms, finely chopped 25g/1oz butter salt and freshly ground black pepper small bunch tarragon leaves, chopped splash of Madeira 200ml/7fl oz double cream handful girolle mushrooms, choppedknob of buttersqueeze of lemon juicesmall handful chives, chopped, to garnish handful girolle mushrooms, chopped knob of butter squeeze of lemon juice small handful chives, chopped, to garnish Method Preheat the oven to 180C/350F/Gas 4.Roll the pastry out into a large rectangle, about 2mm thick. It needs to be large enough so that after baking you can use a biscuit cutter to make 12 circles of about 7.5cm/3in diameter.Place onto a baking sheet and prick with a fork (you may need to divide the pastry between two baking sheets). Sprinkle with cayenne, paprika or chilli flakes, if using, and put another baking sheet on top to prevent the pastry from puffing up too much as it bakes. Bake for 20 minutes, or until crisp and golden-brown. Remove the upper tray and set aside to cool.For the filling, fry the shallots and mushrooms in butter. Season with salt, pepper and the tarragon, followed by a glug of Madeira and the cream. Let it bubble away until reduced in volume by about a third. Transfer to a food processor or blender and blend to a mousse consistency. Spoon into a piping bag fitted with a medium-sized plain nozzle.For the garnish, fry the girolles in a separate pan with a knob of butter for 2-3 minutes until softened. Finish with a squeeze of lemon juice.To assemble, cut out twelve circles of pastry using a biscuit cutter. The circles should be about 7.5cm/3in across. Pipe a good amount of the mushroom mousse neatly onto a pastry circle. Top with another circle of pastry and another layer of mousse. Finish with a final circle of pastry and decorate with the girolles and chives. Repeat until you have used up all the pastry circles. Preheat the oven to 180C/350F/Gas 4. Preheat the oven to 180C/350F/Gas 4. Roll the pastry out into a large rectangle, about 2mm thick. It needs to be large enough so that after baking you can use a biscuit cutter to make 12 circles of about 7.5cm/3in diameter. Roll the pastry out into a large rectangle, about 2mm thick. It needs to be large enough so that after baking you can use a biscuit cutter to make 12 circles of about 7.5cm/3in diameter. Place onto a baking sheet and prick with a fork (you may need to divide the pastry between two baking sheets). Sprinkle with cayenne, paprika or chilli flakes, if using, and put another baking sheet on top to prevent the pastry from puffing up too much as it bakes. Place onto a baking sheet and prick with a fork (you may need to divide the pastry between two baking sheets). Sprinkle with cayenne, paprika or chilli flakes, if using, and put another baking sheet on top to prevent the pastry from puffing up too much as it bakes. Bake for 20 minutes, or until crisp and golden-brown. Remove the upper tray and set aside to cool. Bake for 20 minutes, or until crisp and golden-brown. Remove the upper tray and set aside to cool. For the filling, fry the shallots and mushrooms in butter. Season with salt, pepper and the tarragon, followed by a glug of Madeira and the cream. Let it bubble away until reduced in volume by about a third. Transfer to a food processor or blender and blend to a mousse consistency. Spoon into a piping bag fitted with a medium-sized plain nozzle. For the filling, fry the shallots and mushrooms in butter. Season with salt, pepper and the tarragon, followed by a glug of Madeira and the cream. Let it bubble away until reduced in volume by about a third. Transfer to a food processor or blender and blend to a mousse consistency. Spoon into a piping bag fitted with a medium-sized plain nozzle. For the garnish, fry the girolles in a separate pan with a knob of butter for 2-3 minutes until softened. Finish with a squeeze of lemon juice. For the garnish, fry the girolles in a separate pan with a knob of butter for 2-3 minutes until softened. Finish with a squeeze of lemon juice. To assemble, cut out twelve circles of pastry using a biscuit cutter. The circles should be about 7.5cm/3in across. Pipe a good amount of the mushroom mousse neatly onto a pastry circle. Top with another circle of pastry and another layer of mousse. Finish with a final circle of pastry and decorate with the girolles and chives. Repeat until you have used up all the pastry circles. To assemble, cut out twelve circles of pastry using a biscuit cutter. The circles should be about 7.5cm/3in across. Pipe a good amount of the mushroom mousse neatly onto a pastry circle. Top with another circle of pastry and another layer of mousse. Finish with a final circle of pastry and decorate with the girolles and chives. Repeat until you have used up all the pastry circles. Recommended wines Try Thorn Clarke, Nebbiolo. | {
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"title": "Mushroom millefeuille recipe",
"content": "An average of 3.9 out of 5 stars from 9 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_832/recipes/mushroom_mille_feuille_39761_16x9.jpg A simple mushroom filling is turned into dainty party food using readymade puff pastry. 500g/1lb 2oz all-butter puff pastrypinch of cayenne, paprika or chilli flakes, optional 500g/1lb 2oz all-butter puff pastry pinch of cayenne, paprika or chilli flakes, optional 2 shallots, finely chopped450g/1lb chestnut mushrooms, finely chopped25g/1oz buttersalt and freshly ground black pepper small bunch tarragon leaves, choppedsplash of Madeira200ml/7fl oz double cream 2 shallots, finely chopped 450g/1lb chestnut mushrooms, finely chopped 25g/1oz butter salt and freshly ground black pepper small bunch tarragon leaves, chopped splash of Madeira 200ml/7fl oz double cream handful girolle mushrooms, choppedknob of buttersqueeze of lemon juicesmall handful chives, chopped, to garnish handful girolle mushrooms, chopped knob of butter squeeze of lemon juice small handful chives, chopped, to garnish Method Preheat the oven to 180C/350F/Gas 4.Roll the pastry out into a large rectangle, about 2mm thick. It needs to be large enough so that after baking you can use a biscuit cutter to make 12 circles of about 7.5cm/3in diameter.Place onto a baking sheet and prick with a fork (you may need to divide the pastry between two baking sheets). Sprinkle with cayenne, paprika or chilli flakes, if using, and put another baking sheet on top to prevent the pastry from puffing up too much as it bakes. Bake for 20 minutes, or until crisp and golden-brown. Remove the upper tray and set aside to cool.For the filling, fry the shallots and mushrooms in butter. Season with salt, pepper and the tarragon, followed by a glug of Madeira and the cream. Let it bubble away until reduced in volume by about a third. Transfer to a food processor or blender and blend to a mousse consistency. Spoon into a piping bag fitted with a medium-sized plain nozzle.For the garnish, fry the girolles in a separate pan with a knob of butter for 2-3 minutes until softened. Finish with a squeeze of lemon juice.To assemble, cut out twelve circles of pastry using a biscuit cutter. The circles should be about 7.5cm/3in across. Pipe a good amount of the mushroom mousse neatly onto a pastry circle. Top with another circle of pastry and another layer of mousse. Finish with a final circle of pastry and decorate with the girolles and chives. Repeat until you have used up all the pastry circles. Preheat the oven to 180C/350F/Gas 4. Preheat the oven to 180C/350F/Gas 4. Roll the pastry out into a large rectangle, about 2mm thick. It needs to be large enough so that after baking you can use a biscuit cutter to make 12 circles of about 7.5cm/3in diameter. Roll the pastry out into a large rectangle, about 2mm thick. It needs to be large enough so that after baking you can use a biscuit cutter to make 12 circles of about 7.5cm/3in diameter. Place onto a baking sheet and prick with a fork (you may need to divide the pastry between two baking sheets). Sprinkle with cayenne, paprika or chilli flakes, if using, and put another baking sheet on top to prevent the pastry from puffing up too much as it bakes. Place onto a baking sheet and prick with a fork (you may need to divide the pastry between two baking sheets). Sprinkle with cayenne, paprika or chilli flakes, if using, and put another baking sheet on top to prevent the pastry from puffing up too much as it bakes. Bake for 20 minutes, or until crisp and golden-brown. Remove the upper tray and set aside to cool. Bake for 20 minutes, or until crisp and golden-brown. Remove the upper tray and set aside to cool. For the filling, fry the shallots and mushrooms in butter. Season with salt, pepper and the tarragon, followed by a glug of Madeira and the cream. Let it bubble away until reduced in volume by about a third. Transfer to a food processor or blender and blend to a mousse consistency. Spoon into a piping bag fitted with a medium-sized plain nozzle. For the filling, fry the shallots and mushrooms in butter. Season with salt, pepper and the tarragon, followed by a glug of Madeira and the cream. Let it bubble away until reduced in volume by about a third. Transfer to a food processor or blender and blend to a mousse consistency. Spoon into a piping bag fitted with a medium-sized plain nozzle. For the garnish, fry the girolles in a separate pan with a knob of butter for 2-3 minutes until softened. Finish with a squeeze of lemon juice. For the garnish, fry the girolles in a separate pan with a knob of butter for 2-3 minutes until softened. Finish with a squeeze of lemon juice. To assemble, cut out twelve circles of pastry using a biscuit cutter. The circles should be about 7.5cm/3in across. Pipe a good amount of the mushroom mousse neatly onto a pastry circle. Top with another circle of pastry and another layer of mousse. Finish with a final circle of pastry and decorate with the girolles and chives. Repeat until you have used up all the pastry circles. To assemble, cut out twelve circles of pastry using a biscuit cutter. The circles should be about 7.5cm/3in across. Pipe a good amount of the mushroom mousse neatly onto a pastry circle. Top with another circle of pastry and another layer of mousse. Finish with a final circle of pastry and decorate with the girolles and chives. Repeat until you have used up all the pastry circles. Recommended wines Try Thorn Clarke, Nebbiolo."
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} | 5d7cda8f23bdf2726273ecd9d2e982e91b0cb4459f11ed6b217d2b359ec12087 | Galaktoboureko with orange syrup recipe
An average of 4.0 out of 5 stars from 5 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/galaktoboureko_with_27774_16x9.jpg The Greeks love their sweets, and this one is almost as central to their cooking culture as baklava or rice pudding. It is quite common to add an orange sauce to galaktoboureko. I made this one typically sweet and sticky. 100g/3½oz unsalted butter, melted, plus extra for greasing3 free-range eggs, separated125g/4½oz golden caster sugar½ tsp vanilla extract90g/3¼oz semolina1 litre/1¾ pint full-fat milk, warmed7 sheets filo pastry 100g/3½oz unsalted butter, melted, plus extra for greasing 3 free-range eggs, separated 125g/4½oz golden caster sugar ½ tsp vanilla extract 90g/3¼oz semolina 1 litre/1¾ pint full-fat milk, warmed 7 sheets filo pastry 3 oranges440g/15½oz caster sugar2 tbsp lemon juice 3 oranges 440g/15½oz caster sugar 2 tbsp lemon juice Method Preheat the oven to 180C/160C Fan/Gas 4. Lightly grease a 20cm/8in springform cake tin.In a large bowl, whisk together the egg yolks, golden caster sugar and vanilla extract with an electric whisk until pale and creamy. Gradually beat in the semolina and the warmed milk. Put this mixture into a clean pan and cook over a low heat for up to 10 minutes until thickened, stirring constantly.In a clean bowl, whisk the egg whites using an electric whisk until stiff but not dry peaks form when the whisk is removed. Loosen the semolina custard with a spoonful of the egg whites, then fold in the rest.Brush each sheet of filo pastry with the melted butter and lay in the springform tin, alternating the direction the excess will drape over the sides (don’t trim it off), until you’ve used 6 sheets. Pour the custard mixture into the pastry-lined tin and fold the overhanging sheets over the top, tucking in the ends. Place the final sheet of filo, buttered and folded in half, on top. Tuck in the sides and butter the top. Bake for 45–50 minutes until the custard mixture has set. Check after 30 minutes and cover with foil if the top is getting too brown.Zest the oranges, then peel them and cut the fruit across into thin slices, removing excess pith. Heat the caster sugar and 190ml/6¾fl oz water in a pan. When the sugar has dissolved, add the orange zest and lemon juice and simmer for 8–10 minutes until you have a thick syrup. Add the orange slices to the syrup, then set aside.Allow the pie to cool to room temperature before releasing from the tin. Cut into slices using a serrated knife and serve with the oranges in syrup. Preheat the oven to 180C/160C Fan/Gas 4. Lightly grease a 20cm/8in springform cake tin. Preheat the oven to 180C/160C Fan/Gas 4. Lightly grease a 20cm/8in springform cake tin. In a large bowl, whisk together the egg yolks, golden caster sugar and vanilla extract with an electric whisk until pale and creamy. Gradually beat in the semolina and the warmed milk. Put this mixture into a clean pan and cook over a low heat for up to 10 minutes until thickened, stirring constantly. In a large bowl, whisk together the egg yolks, golden caster sugar and vanilla extract with an electric whisk until pale and creamy. Gradually beat in the semolina and the warmed milk. Put this mixture into a clean pan and cook over a low heat for up to 10 minutes until thickened, stirring constantly. In a clean bowl, whisk the egg whites using an electric whisk until stiff but not dry peaks form when the whisk is removed. Loosen the semolina custard with a spoonful of the egg whites, then fold in the rest. In a clean bowl, whisk the egg whites using an electric whisk until stiff but not dry peaks form when the whisk is removed. Loosen the semolina custard with a spoonful of the egg whites, then fold in the rest. Brush each sheet of filo pastry with the melted butter and lay in the springform tin, alternating the direction the excess will drape over the sides (don’t trim it off), until you’ve used 6 sheets. Brush each sheet of filo pastry with the melted butter and lay in the springform tin, alternating the direction the excess will drape over the sides (don’t trim it off), until you’ve used 6 sheets. Pour the custard mixture into the pastry-lined tin and fold the overhanging sheets over the top, tucking in the ends. Place the final sheet of filo, buttered and folded in half, on top. Tuck in the sides and butter the top. Pour the custard mixture into the pastry-lined tin and fold the overhanging sheets over the top, tucking in the ends. Place the final sheet of filo, buttered and folded in half, on top. Tuck in the sides and butter the top. Bake for 45–50 minutes until the custard mixture has set. Check after 30 minutes and cover with foil if the top is getting too brown. Bake for 45–50 minutes until the custard mixture has set. Check after 30 minutes and cover with foil if the top is getting too brown. Zest the oranges, then peel them and cut the fruit across into thin slices, removing excess pith. Zest the oranges, then peel them and cut the fruit across into thin slices, removing excess pith. Heat the caster sugar and 190ml/6¾fl oz water in a pan. When the sugar has dissolved, add the orange zest and lemon juice and simmer for 8–10 minutes until you have a thick syrup. Add the orange slices to the syrup, then set aside. Heat the caster sugar and 190ml/6¾fl oz water in a pan. When the sugar has dissolved, add the orange zest and lemon juice and simmer for 8–10 minutes until you have a thick syrup. Add the orange slices to the syrup, then set aside. Allow the pie to cool to room temperature before releasing from the tin. Cut into slices using a serrated knife and serve with the oranges in syrup. Allow the pie to cool to room temperature before releasing from the tin. Cut into slices using a serrated knife and serve with the oranges in syrup. | {
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"title": "Galaktoboureko with orange syrup recipe",
"content": "An average of 4.0 out of 5 stars from 5 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/galaktoboureko_with_27774_16x9.jpg The Greeks love their sweets, and this one is almost as central to their cooking culture as baklava or rice pudding. It is quite common to add an orange sauce to galaktoboureko. I made this one typically sweet and sticky. 100g/3½oz unsalted butter, melted, plus extra for greasing3 free-range eggs, separated125g/4½oz golden caster sugar½ tsp vanilla extract90g/3¼oz semolina1 litre/1¾ pint full-fat milk, warmed7 sheets filo pastry 100g/3½oz unsalted butter, melted, plus extra for greasing 3 free-range eggs, separated 125g/4½oz golden caster sugar ½ tsp vanilla extract 90g/3¼oz semolina 1 litre/1¾ pint full-fat milk, warmed 7 sheets filo pastry 3 oranges440g/15½oz caster sugar2 tbsp lemon juice 3 oranges 440g/15½oz caster sugar 2 tbsp lemon juice Method Preheat the oven to 180C/160C Fan/Gas 4. Lightly grease a 20cm/8in springform cake tin.In a large bowl, whisk together the egg yolks, golden caster sugar and vanilla extract with an electric whisk until pale and creamy. Gradually beat in the semolina and the warmed milk. Put this mixture into a clean pan and cook over a low heat for up to 10 minutes until thickened, stirring constantly.In a clean bowl, whisk the egg whites using an electric whisk until stiff but not dry peaks form when the whisk is removed. Loosen the semolina custard with a spoonful of the egg whites, then fold in the rest.Brush each sheet of filo pastry with the melted butter and lay in the springform tin, alternating the direction the excess will drape over the sides (don’t trim it off), until you’ve used 6 sheets. Pour the custard mixture into the pastry-lined tin and fold the overhanging sheets over the top, tucking in the ends. Place the final sheet of filo, buttered and folded in half, on top. Tuck in the sides and butter the top. Bake for 45–50 minutes until the custard mixture has set. Check after 30 minutes and cover with foil if the top is getting too brown.Zest the oranges, then peel them and cut the fruit across into thin slices, removing excess pith. Heat the caster sugar and 190ml/6¾fl oz water in a pan. When the sugar has dissolved, add the orange zest and lemon juice and simmer for 8–10 minutes until you have a thick syrup. Add the orange slices to the syrup, then set aside.Allow the pie to cool to room temperature before releasing from the tin. Cut into slices using a serrated knife and serve with the oranges in syrup. Preheat the oven to 180C/160C Fan/Gas 4. Lightly grease a 20cm/8in springform cake tin. Preheat the oven to 180C/160C Fan/Gas 4. Lightly grease a 20cm/8in springform cake tin. In a large bowl, whisk together the egg yolks, golden caster sugar and vanilla extract with an electric whisk until pale and creamy. Gradually beat in the semolina and the warmed milk. Put this mixture into a clean pan and cook over a low heat for up to 10 minutes until thickened, stirring constantly. In a large bowl, whisk together the egg yolks, golden caster sugar and vanilla extract with an electric whisk until pale and creamy. Gradually beat in the semolina and the warmed milk. Put this mixture into a clean pan and cook over a low heat for up to 10 minutes until thickened, stirring constantly. In a clean bowl, whisk the egg whites using an electric whisk until stiff but not dry peaks form when the whisk is removed. Loosen the semolina custard with a spoonful of the egg whites, then fold in the rest. In a clean bowl, whisk the egg whites using an electric whisk until stiff but not dry peaks form when the whisk is removed. Loosen the semolina custard with a spoonful of the egg whites, then fold in the rest. Brush each sheet of filo pastry with the melted butter and lay in the springform tin, alternating the direction the excess will drape over the sides (don’t trim it off), until you’ve used 6 sheets. Brush each sheet of filo pastry with the melted butter and lay in the springform tin, alternating the direction the excess will drape over the sides (don’t trim it off), until you’ve used 6 sheets. Pour the custard mixture into the pastry-lined tin and fold the overhanging sheets over the top, tucking in the ends. Place the final sheet of filo, buttered and folded in half, on top. Tuck in the sides and butter the top. Pour the custard mixture into the pastry-lined tin and fold the overhanging sheets over the top, tucking in the ends. Place the final sheet of filo, buttered and folded in half, on top. Tuck in the sides and butter the top. Bake for 45–50 minutes until the custard mixture has set. Check after 30 minutes and cover with foil if the top is getting too brown. Bake for 45–50 minutes until the custard mixture has set. Check after 30 minutes and cover with foil if the top is getting too brown. Zest the oranges, then peel them and cut the fruit across into thin slices, removing excess pith. Zest the oranges, then peel them and cut the fruit across into thin slices, removing excess pith. Heat the caster sugar and 190ml/6¾fl oz water in a pan. When the sugar has dissolved, add the orange zest and lemon juice and simmer for 8–10 minutes until you have a thick syrup. Add the orange slices to the syrup, then set aside. Heat the caster sugar and 190ml/6¾fl oz water in a pan. When the sugar has dissolved, add the orange zest and lemon juice and simmer for 8–10 minutes until you have a thick syrup. Add the orange slices to the syrup, then set aside. Allow the pie to cool to room temperature before releasing from the tin. Cut into slices using a serrated knife and serve with the oranges in syrup. Allow the pie to cool to room temperature before releasing from the tin. Cut into slices using a serrated knife and serve with the oranges in syrup."
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} | c50128d418d28b5891b7bed62ee29fdacfa52137c5428ec6e7a6408c9287487c | Raspberry millefeuille recipe
For the rough puff pastry, mix the flour and salt together in a bowl. Rub in the chilled butter using your fingertips until the mixture resembles breadcrumbs. Gradually add enough water to form a dough (about 4-6 tablespoons water).On a lightly floured work surface, roll the dough out into a rectangle. Grate half of the frozen butter over the bottom two-thirds of the dough. Fold down the top third and fold up the bottom third as if folding a letter.Turn the folded dough by 90 degrees and roll it out into a rectangle again. Repeat the process of adding the remaining frozen butter and fold as before. Wrap the dough in cling film and leave to rest in the fridge for 30 minutes before using.For the jam, put the raspberries in a small, deep pan with the sugar and cook over a low heat until the sugar has melted. Bring to the boil and boil vigorously for 4 minutes, or until the temperature on a sugar thermometer reaches 104C (this is the setting point). Remove from the heat and stir in the knob of butter. Transfer to a large bowl and leave to set.Preheat the oven to 220C/200C Fan/Gas 7. Line 3 large baking trays with baking parchment. Divide the pastry into 3 equal pieces and roll each piece to a 30x23cm/12x9in rectangle, about 5mm thick. Then place each pastry rectangle onto the lined baking trays and chill for 10-15 minutes. Dust heavily with icing sugar. Place a sheet of baking parchment on top of each sheet of rolled pastry and place a large baking sheet on top. Bake the pastry sheets for 10-15 minutes, or until golden-brown and crisp. Set aside to cool. For the sugar syrup, bring the sugar and 50ml/2fl oz water to the boil in a small pan and cook for 1 minute. Remove from the heat and leave to cool.For the icing, roll the white fondant into a 20x15cm/8x6in rectangle. Roll the pink icing into a 10x15cm/4x6in rectangle. Cut the pink icing into 10 strips, each 1cm/½in wide and 15cm/6in long. Lay the pink strips on top of the white icing (the pink strips should be the same length as the short edge of the white rectangle), ensuring they are evenly spaced with approximately 1cm/½in between each strip. Roll over them with a rolling pin to fix the stripes in place.Cut out 6 neat rectangles from the striped icing, each measuring 12x5cm/4½x2in and with the stripes facing the same way, so the tops of the millefeuille match. Set aside.When the pastry has cooled, cut six 12x5cm/4½x2in rectangles of pastry from each sheet of baked rough puff, so you have 18 pastry rectangles. For the Chantilly, whisk the cream, icing sugar and vanilla to soft peaks. Spoon into a disposable piping bag.To assemble, set aside 6 pastry rectangles. Spread a thin layer of jam over the remaining pastry rectangles. Snip the end off the piping bag and pipe a blob of cream in a corner of one of the pastry rectangles. Sit a raspberry next to it and continue piping cream with alternating raspberries until the pastry is covered. Repeat this process on the remaining the pastry rectangles. Sit the rectangles on top of each other so you have 6, double-layered pastries, topped with raspberries and cream. To decorate, brush sugar syrup over the reserved 6 pastry rectangles and stick the striped fondant rectangles to the pastry. Place on top of the raspberries and cream and brush with more sugar syrup to glaze. Store in the fridge until ready to serve. For the rough puff pastry, mix the flour and salt together in a bowl. Rub in the chilled butter using your fingertips until the mixture resembles breadcrumbs. Gradually add enough water to form a dough (about 4-6 tablespoons water). For the rough puff pastry, mix the flour and salt together in a bowl. Rub in the chilled butter using your fingertips until the mixture resembles breadcrumbs. Gradually add enough water to form a dough (about 4-6 tablespoons water). On a lightly floured work surface, roll the dough out into a rectangle. On a lightly floured work surface, roll the dough out into a rectangle. Grate half of the frozen butter over the bottom two-thirds of the dough. Fold down the top third and fold up the bottom third as if folding a letter. Grate half of the frozen butter over the bottom two-thirds of the dough. Fold down the top third and fold up the bottom third as if folding a letter. Turn the folded dough by 90 degrees and roll it out into a rectangle again. Repeat the process of adding the remaining frozen butter and fold as before. Wrap the dough in cling film and leave to rest in the fridge for 30 minutes before using. Turn the folded dough by 90 degrees and roll it out into a rectangle again. Repeat the process of adding the remaining frozen butter and fold as before. Wrap the dough in cling film and leave to rest in the fridge for 30 minutes before using. For the jam, put the raspberries in a small, deep pan with the sugar and cook over a low heat until the sugar has melted. Bring to the boil and boil vigorously for 4 minutes, or until the temperature on a sugar thermometer reaches 104C (this is the setting point). Remove from the heat and stir in the knob of butter. Transfer to a large bowl and leave to set. For the jam, put the raspberries in a small, deep pan with the sugar and cook over a low heat until the sugar has melted. Bring to the boil and boil vigorously for 4 minutes, or until the temperature on a sugar thermometer reaches 104C (this is the setting point). Remove from the heat and stir in the knob of butter. Transfer to a large bowl and leave to set. Preheat the oven to 220C/200C Fan/Gas 7. Line 3 large baking trays with baking parchment. Divide the pastry into 3 equal pieces and roll each piece to a 30x23cm/12x9in rectangle, about 5mm thick. Then place each pastry rectangle onto the lined baking trays and chill for 10-15 minutes. Dust heavily with icing sugar. Preheat the oven to 220C/200C Fan/Gas 7. Line 3 large baking trays with baking parchment. Divide the pastry into 3 equal pieces and roll each piece to a 30x23cm/12x9in rectangle, about 5mm thick. Then place each pastry rectangle onto the lined baking trays and chill for 10-15 minutes. Dust heavily with icing sugar. Place a sheet of baking parchment on top of each sheet of rolled pastry and place a large baking sheet on top. Bake the pastry sheets for 10-15 minutes, or until golden-brown and crisp. Set aside to cool. Place a sheet of baking parchment on top of each sheet of rolled pastry and place a large baking sheet on top. Bake the pastry sheets for 10-15 minutes, or until golden-brown and crisp. Set aside to cool. For the sugar syrup, bring the sugar and 50ml/2fl oz water to the boil in a small pan and cook for 1 minute. Remove from the heat and leave to cool. For the sugar syrup, bring the sugar and 50ml/2fl oz water to the boil in a small pan and cook for 1 minute. Remove from the heat and leave to cool. For the icing, roll the white fondant into a 20x15cm/8x6in rectangle. Roll the pink icing into a 10x15cm/4x6in rectangle. Cut the pink icing into 10 strips, each 1cm/½in wide and 15cm/6in long. For the icing, roll the white fondant into a 20x15cm/8x6in rectangle. Roll the pink icing into a 10x15cm/4x6in rectangle. Cut the pink icing into 10 strips, each 1cm/½in wide and 15cm/6in long. Lay the pink strips on top of the white icing (the pink strips should be the same length as the short edge of the white rectangle), ensuring they are evenly spaced with approximately 1cm/½in between each strip. Roll over them with a rolling pin to fix the stripes in place. Lay the pink strips on top of the white icing (the pink strips should be the same length as the short edge of the white rectangle), ensuring they are evenly spaced with approximately 1cm/½in between each strip. Roll over them with a rolling pin to fix the stripes in place. Cut out 6 neat rectangles from the striped icing, each measuring 12x5cm/4½x2in and with the stripes facing the same way, so the tops of the millefeuille match. Set aside. Cut out 6 neat rectangles from the striped icing, each measuring 12x5cm/4½x2in and with the stripes facing the same way, so the tops of the millefeuille match. Set aside. When the pastry has cooled, cut six 12x5cm/4½x2in rectangles of pastry from each sheet of baked rough puff, so you have 18 pastry rectangles. When the pastry has cooled, cut six 12x5cm/4½x2in rectangles of pastry from each sheet of baked rough puff, so you have 18 pastry rectangles. For the Chantilly, whisk the cream, icing sugar and vanilla to soft peaks. Spoon into a disposable piping bag. For the Chantilly, whisk the cream, icing sugar and vanilla to soft peaks. Spoon into a disposable piping bag. To assemble, set aside 6 pastry rectangles. Spread a thin layer of jam over the remaining pastry rectangles. Snip the end off the piping bag and pipe a blob of cream in a corner of one of the pastry rectangles. Sit a raspberry next to it and continue piping cream with alternating raspberries until the pastry is covered. Repeat this process on the remaining the pastry rectangles. To assemble, set aside 6 pastry rectangles. Spread a thin layer of jam over the remaining pastry rectangles. Snip the end off the piping bag and pipe a blob of cream in a corner of one of the pastry rectangles. Sit a raspberry next to it and continue piping cream with alternating raspberries until the pastry is covered. Repeat this process on the remaining the pastry rectangles. Sit the rectangles on top of each other so you have 6, double-layered pastries, topped with raspberries and cream. Sit the rectangles on top of each other so you have 6, double-layered pastries, topped with raspberries and cream. To decorate, brush sugar syrup over the reserved 6 pastry rectangles and stick the striped fondant rectangles to the pastry. Place on top of the raspberries and cream and brush with more sugar syrup to glaze. Store in the fridge until ready to serve. To decorate, brush sugar syrup over the reserved 6 pastry rectangles and stick the striped fondant rectangles to the pastry. Place on top of the raspberries and cream and brush with more sugar syrup to glaze. Store in the fridge until ready to serve. | {
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"title": "Raspberry millefeuille recipe",
"content": "For the rough puff pastry, mix the flour and salt together in a bowl. Rub in the chilled butter using your fingertips until the mixture resembles breadcrumbs. Gradually add enough water to form a dough (about 4-6 tablespoons water).On a lightly floured work surface, roll the dough out into a rectangle. Grate half of the frozen butter over the bottom two-thirds of the dough. Fold down the top third and fold up the bottom third as if folding a letter.Turn the folded dough by 90 degrees and roll it out into a rectangle again. Repeat the process of adding the remaining frozen butter and fold as before. Wrap the dough in cling film and leave to rest in the fridge for 30 minutes before using.For the jam, put the raspberries in a small, deep pan with the sugar and cook over a low heat until the sugar has melted. Bring to the boil and boil vigorously for 4 minutes, or until the temperature on a sugar thermometer reaches 104C (this is the setting point). Remove from the heat and stir in the knob of butter. Transfer to a large bowl and leave to set.Preheat the oven to 220C/200C Fan/Gas 7. Line 3 large baking trays with baking parchment. Divide the pastry into 3 equal pieces and roll each piece to a 30x23cm/12x9in rectangle, about 5mm thick. Then place each pastry rectangle onto the lined baking trays and chill for 10-15 minutes. Dust heavily with icing sugar. Place a sheet of baking parchment on top of each sheet of rolled pastry and place a large baking sheet on top. Bake the pastry sheets for 10-15 minutes, or until golden-brown and crisp. Set aside to cool. For the sugar syrup, bring the sugar and 50ml/2fl oz water to the boil in a small pan and cook for 1 minute. Remove from the heat and leave to cool.For the icing, roll the white fondant into a 20x15cm/8x6in rectangle. Roll the pink icing into a 10x15cm/4x6in rectangle. Cut the pink icing into 10 strips, each 1cm/½in wide and 15cm/6in long. Lay the pink strips on top of the white icing (the pink strips should be the same length as the short edge of the white rectangle), ensuring they are evenly spaced with approximately 1cm/½in between each strip. Roll over them with a rolling pin to fix the stripes in place.Cut out 6 neat rectangles from the striped icing, each measuring 12x5cm/4½x2in and with the stripes facing the same way, so the tops of the millefeuille match. Set aside.When the pastry has cooled, cut six 12x5cm/4½x2in rectangles of pastry from each sheet of baked rough puff, so you have 18 pastry rectangles. For the Chantilly, whisk the cream, icing sugar and vanilla to soft peaks. Spoon into a disposable piping bag.To assemble, set aside 6 pastry rectangles. Spread a thin layer of jam over the remaining pastry rectangles. Snip the end off the piping bag and pipe a blob of cream in a corner of one of the pastry rectangles. Sit a raspberry next to it and continue piping cream with alternating raspberries until the pastry is covered. Repeat this process on the remaining the pastry rectangles. Sit the rectangles on top of each other so you have 6, double-layered pastries, topped with raspberries and cream. To decorate, brush sugar syrup over the reserved 6 pastry rectangles and stick the striped fondant rectangles to the pastry. Place on top of the raspberries and cream and brush with more sugar syrup to glaze. Store in the fridge until ready to serve. For the rough puff pastry, mix the flour and salt together in a bowl. Rub in the chilled butter using your fingertips until the mixture resembles breadcrumbs. Gradually add enough water to form a dough (about 4-6 tablespoons water). For the rough puff pastry, mix the flour and salt together in a bowl. Rub in the chilled butter using your fingertips until the mixture resembles breadcrumbs. Gradually add enough water to form a dough (about 4-6 tablespoons water). On a lightly floured work surface, roll the dough out into a rectangle. On a lightly floured work surface, roll the dough out into a rectangle. Grate half of the frozen butter over the bottom two-thirds of the dough. Fold down the top third and fold up the bottom third as if folding a letter. Grate half of the frozen butter over the bottom two-thirds of the dough. Fold down the top third and fold up the bottom third as if folding a letter. Turn the folded dough by 90 degrees and roll it out into a rectangle again. Repeat the process of adding the remaining frozen butter and fold as before. Wrap the dough in cling film and leave to rest in the fridge for 30 minutes before using. Turn the folded dough by 90 degrees and roll it out into a rectangle again. Repeat the process of adding the remaining frozen butter and fold as before. Wrap the dough in cling film and leave to rest in the fridge for 30 minutes before using. For the jam, put the raspberries in a small, deep pan with the sugar and cook over a low heat until the sugar has melted. Bring to the boil and boil vigorously for 4 minutes, or until the temperature on a sugar thermometer reaches 104C (this is the setting point). Remove from the heat and stir in the knob of butter. Transfer to a large bowl and leave to set. For the jam, put the raspberries in a small, deep pan with the sugar and cook over a low heat until the sugar has melted. Bring to the boil and boil vigorously for 4 minutes, or until the temperature on a sugar thermometer reaches 104C (this is the setting point). Remove from the heat and stir in the knob of butter. Transfer to a large bowl and leave to set. Preheat the oven to 220C/200C Fan/Gas 7. Line 3 large baking trays with baking parchment. Divide the pastry into 3 equal pieces and roll each piece to a 30x23cm/12x9in rectangle, about 5mm thick. Then place each pastry rectangle onto the lined baking trays and chill for 10-15 minutes. Dust heavily with icing sugar. Preheat the oven to 220C/200C Fan/Gas 7. Line 3 large baking trays with baking parchment. Divide the pastry into 3 equal pieces and roll each piece to a 30x23cm/12x9in rectangle, about 5mm thick. Then place each pastry rectangle onto the lined baking trays and chill for 10-15 minutes. Dust heavily with icing sugar. Place a sheet of baking parchment on top of each sheet of rolled pastry and place a large baking sheet on top. Bake the pastry sheets for 10-15 minutes, or until golden-brown and crisp. Set aside to cool. Place a sheet of baking parchment on top of each sheet of rolled pastry and place a large baking sheet on top. Bake the pastry sheets for 10-15 minutes, or until golden-brown and crisp. Set aside to cool. For the sugar syrup, bring the sugar and 50ml/2fl oz water to the boil in a small pan and cook for 1 minute. Remove from the heat and leave to cool. For the sugar syrup, bring the sugar and 50ml/2fl oz water to the boil in a small pan and cook for 1 minute. Remove from the heat and leave to cool. For the icing, roll the white fondant into a 20x15cm/8x6in rectangle. Roll the pink icing into a 10x15cm/4x6in rectangle. Cut the pink icing into 10 strips, each 1cm/½in wide and 15cm/6in long. For the icing, roll the white fondant into a 20x15cm/8x6in rectangle. Roll the pink icing into a 10x15cm/4x6in rectangle. Cut the pink icing into 10 strips, each 1cm/½in wide and 15cm/6in long. Lay the pink strips on top of the white icing (the pink strips should be the same length as the short edge of the white rectangle), ensuring they are evenly spaced with approximately 1cm/½in between each strip. Roll over them with a rolling pin to fix the stripes in place. Lay the pink strips on top of the white icing (the pink strips should be the same length as the short edge of the white rectangle), ensuring they are evenly spaced with approximately 1cm/½in between each strip. Roll over them with a rolling pin to fix the stripes in place. Cut out 6 neat rectangles from the striped icing, each measuring 12x5cm/4½x2in and with the stripes facing the same way, so the tops of the millefeuille match. Set aside. Cut out 6 neat rectangles from the striped icing, each measuring 12x5cm/4½x2in and with the stripes facing the same way, so the tops of the millefeuille match. Set aside. When the pastry has cooled, cut six 12x5cm/4½x2in rectangles of pastry from each sheet of baked rough puff, so you have 18 pastry rectangles. When the pastry has cooled, cut six 12x5cm/4½x2in rectangles of pastry from each sheet of baked rough puff, so you have 18 pastry rectangles. For the Chantilly, whisk the cream, icing sugar and vanilla to soft peaks. Spoon into a disposable piping bag. For the Chantilly, whisk the cream, icing sugar and vanilla to soft peaks. Spoon into a disposable piping bag. To assemble, set aside 6 pastry rectangles. Spread a thin layer of jam over the remaining pastry rectangles. Snip the end off the piping bag and pipe a blob of cream in a corner of one of the pastry rectangles. Sit a raspberry next to it and continue piping cream with alternating raspberries until the pastry is covered. Repeat this process on the remaining the pastry rectangles. To assemble, set aside 6 pastry rectangles. Spread a thin layer of jam over the remaining pastry rectangles. Snip the end off the piping bag and pipe a blob of cream in a corner of one of the pastry rectangles. Sit a raspberry next to it and continue piping cream with alternating raspberries until the pastry is covered. Repeat this process on the remaining the pastry rectangles. Sit the rectangles on top of each other so you have 6, double-layered pastries, topped with raspberries and cream. Sit the rectangles on top of each other so you have 6, double-layered pastries, topped with raspberries and cream. To decorate, brush sugar syrup over the reserved 6 pastry rectangles and stick the striped fondant rectangles to the pastry. Place on top of the raspberries and cream and brush with more sugar syrup to glaze. Store in the fridge until ready to serve. To decorate, brush sugar syrup over the reserved 6 pastry rectangles and stick the striped fondant rectangles to the pastry. Place on top of the raspberries and cream and brush with more sugar syrup to glaze. Store in the fridge until ready to serve."
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} | 249863f0ab92c2d8d3422841e1e058a9feae6011dcfddc2547d0552f59220d4d | Date parcels stuffed with frangipane and pomegranate recipe
An average of 0.0 out of 5 stars from 0 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/date_parcels_stuffed_58807_16x9.jpg These pretty little date parcels can be made well ahead of time and can be deep-fried just before serving. 16 large medjool dates, stoned and halved40g/1½oz soya margarine 6 sheets vegan filo pastry, halved widthwayssunflower oil, for deep frying 16 large medjool dates, stoned and halved 40g/1½oz soya margarine 6 sheets vegan filo pastry, halved widthways sunflower oil, for deep frying 1 tbsp rosewater40g/1½oz caster sugar6 tbsp water70g/2½oz ground almonds30g/1oz fresh pomegranate seeds 1 tbsp rosewater 40g/1½oz caster sugar 6 tbsp water 70g/2½oz ground almonds 30g/1oz fresh pomegranate seeds 50g/1¾oz shelled pistachios, chopped50g/1¾oz fresh pomegranate seeds 50g/1¾oz shelled pistachios, chopped 50g/1¾oz fresh pomegranate seeds Method Place the halved dates between two sheets of greaseproof paper. Using a rolling pin, roll firmly to flatten into a rectangle about 13cm x 25cm/5in x 10in. Lay the greaseproof-wrapped date sheet onto a baking tray and leave to set in the fridge for 30-40 minutes.Meanwhile, make the frangipane. Mix the rosewater, sugar and water in a small pan and heat gently until the sugar has dissolved. Add the ground almonds and beat to make a smooth, thick paste.Put the soya margarine into a small pan and heat gently to melt. Then pour into a bowl and set aside until needed. To assemble, take the date sheet out of the fridge and set it on a flat board. Peel off the top layer of greaseproof paper, trim the edges to make them neat and cut the date sheet into three rectangular pieces, each about 12cm x 8cm/4½in x 3¼in. Divide the frangipane between the date pieces, spreading it down the length in the middle of each and leaving a small gap at each end. Sprinkle over the pomegranate seeds and roll each piece into a long sausage shape. Using a sharp knife, trim the ends and cut each roll into four pieces.Preheat the oven to 190C/375F/Gas 5. Take a piece of filo pastry and brush the edges with the melted margarine. Roll up a date piece in the pastry, twisting each end like a wrapped sweet to seal. Trim the ends with a sharp knife. Repeat with the remaining pastry and date pieces, then transfer to the fridge for 15 minutes.Meanwhile, scatter the chopped pistachios over a non-stick baking tray and roast in the oven for 6-8 minutes, or until lightly toasted. Remove from the oven and reserve for the garnish.To finish the date parcels, heat the sunflower oil in a deep pan to 180C/350F. (CAUTION: Do not leave the hot oil unattended.) Drop an off-cut of pastry into the oil; if it sizzles and rises to the top, the oil is hot enough. Fry the date parcels in batches for about four minutes, or until golden-brown, then drain on kitchen paper. Serve garnished with the pomegranate seeds and toasted pistachios. Place the halved dates between two sheets of greaseproof paper. Using a rolling pin, roll firmly to flatten into a rectangle about 13cm x 25cm/5in x 10in. Lay the greaseproof-wrapped date sheet onto a baking tray and leave to set in the fridge for 30-40 minutes. Place the halved dates between two sheets of greaseproof paper. Using a rolling pin, roll firmly to flatten into a rectangle about 13cm x 25cm/5in x 10in. Lay the greaseproof-wrapped date sheet onto a baking tray and leave to set in the fridge for 30-40 minutes. Meanwhile, make the frangipane. Mix the rosewater, sugar and water in a small pan and heat gently until the sugar has dissolved. Add the ground almonds and beat to make a smooth, thick paste. Meanwhile, make the frangipane. Mix the rosewater, sugar and water in a small pan and heat gently until the sugar has dissolved. Add the ground almonds and beat to make a smooth, thick paste. Put the soya margarine into a small pan and heat gently to melt. Then pour into a bowl and set aside until needed. Put the soya margarine into a small pan and heat gently to melt. Then pour into a bowl and set aside until needed. To assemble, take the date sheet out of the fridge and set it on a flat board. Peel off the top layer of greaseproof paper, trim the edges to make them neat and cut the date sheet into three rectangular pieces, each about 12cm x 8cm/4½in x 3¼in. Divide the frangipane between the date pieces, spreading it down the length in the middle of each and leaving a small gap at each end. Sprinkle over the pomegranate seeds and roll each piece into a long sausage shape. Using a sharp knife, trim the ends and cut each roll into four pieces. To assemble, take the date sheet out of the fridge and set it on a flat board. Peel off the top layer of greaseproof paper, trim the edges to make them neat and cut the date sheet into three rectangular pieces, each about 12cm x 8cm/4½in x 3¼in. Divide the frangipane between the date pieces, spreading it down the length in the middle of each and leaving a small gap at each end. Sprinkle over the pomegranate seeds and roll each piece into a long sausage shape. Using a sharp knife, trim the ends and cut each roll into four pieces. Preheat the oven to 190C/375F/Gas 5. Take a piece of filo pastry and brush the edges with the melted margarine. Roll up a date piece in the pastry, twisting each end like a wrapped sweet to seal. Trim the ends with a sharp knife. Repeat with the remaining pastry and date pieces, then transfer to the fridge for 15 minutes. Preheat the oven to 190C/375F/Gas 5. Take a piece of filo pastry and brush the edges with the melted margarine. Roll up a date piece in the pastry, twisting each end like a wrapped sweet to seal. Trim the ends with a sharp knife. Repeat with the remaining pastry and date pieces, then transfer to the fridge for 15 minutes. Meanwhile, scatter the chopped pistachios over a non-stick baking tray and roast in the oven for 6-8 minutes, or until lightly toasted. Remove from the oven and reserve for the garnish. Meanwhile, scatter the chopped pistachios over a non-stick baking tray and roast in the oven for 6-8 minutes, or until lightly toasted. Remove from the oven and reserve for the garnish. To finish the date parcels, heat the sunflower oil in a deep pan to 180C/350F. (CAUTION: Do not leave the hot oil unattended.) Drop an off-cut of pastry into the oil; if it sizzles and rises to the top, the oil is hot enough. Fry the date parcels in batches for about four minutes, or until golden-brown, then drain on kitchen paper. Serve garnished with the pomegranate seeds and toasted pistachios. To finish the date parcels, heat the sunflower oil in a deep pan to 180C/350F. (CAUTION: Do not leave the hot oil unattended.) Drop an off-cut of pastry into the oil; if it sizzles and rises to the top, the oil is hot enough. Fry the date parcels in batches for about four minutes, or until golden-brown, then drain on kitchen paper. Serve garnished with the pomegranate seeds and toasted pistachios. | {
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"title": "Date parcels stuffed with frangipane and pomegranate 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/date_parcels_stuffed_58807_16x9.jpg These pretty little date parcels can be made well ahead of time and can be deep-fried just before serving. 16 large medjool dates, stoned and halved40g/1½oz soya margarine 6 sheets vegan filo pastry, halved widthwayssunflower oil, for deep frying 16 large medjool dates, stoned and halved 40g/1½oz soya margarine 6 sheets vegan filo pastry, halved widthways sunflower oil, for deep frying 1 tbsp rosewater40g/1½oz caster sugar6 tbsp water70g/2½oz ground almonds30g/1oz fresh pomegranate seeds 1 tbsp rosewater 40g/1½oz caster sugar 6 tbsp water 70g/2½oz ground almonds 30g/1oz fresh pomegranate seeds 50g/1¾oz shelled pistachios, chopped50g/1¾oz fresh pomegranate seeds 50g/1¾oz shelled pistachios, chopped 50g/1¾oz fresh pomegranate seeds Method Place the halved dates between two sheets of greaseproof paper. Using a rolling pin, roll firmly to flatten into a rectangle about 13cm x 25cm/5in x 10in. Lay the greaseproof-wrapped date sheet onto a baking tray and leave to set in the fridge for 30-40 minutes.Meanwhile, make the frangipane. Mix the rosewater, sugar and water in a small pan and heat gently until the sugar has dissolved. Add the ground almonds and beat to make a smooth, thick paste.Put the soya margarine into a small pan and heat gently to melt. Then pour into a bowl and set aside until needed. To assemble, take the date sheet out of the fridge and set it on a flat board. Peel off the top layer of greaseproof paper, trim the edges to make them neat and cut the date sheet into three rectangular pieces, each about 12cm x 8cm/4½in x 3¼in. Divide the frangipane between the date pieces, spreading it down the length in the middle of each and leaving a small gap at each end. Sprinkle over the pomegranate seeds and roll each piece into a long sausage shape. Using a sharp knife, trim the ends and cut each roll into four pieces.Preheat the oven to 190C/375F/Gas 5. Take a piece of filo pastry and brush the edges with the melted margarine. Roll up a date piece in the pastry, twisting each end like a wrapped sweet to seal. Trim the ends with a sharp knife. Repeat with the remaining pastry and date pieces, then transfer to the fridge for 15 minutes.Meanwhile, scatter the chopped pistachios over a non-stick baking tray and roast in the oven for 6-8 minutes, or until lightly toasted. Remove from the oven and reserve for the garnish.To finish the date parcels, heat the sunflower oil in a deep pan to 180C/350F. (CAUTION: Do not leave the hot oil unattended.) Drop an off-cut of pastry into the oil; if it sizzles and rises to the top, the oil is hot enough. Fry the date parcels in batches for about four minutes, or until golden-brown, then drain on kitchen paper. Serve garnished with the pomegranate seeds and toasted pistachios. Place the halved dates between two sheets of greaseproof paper. Using a rolling pin, roll firmly to flatten into a rectangle about 13cm x 25cm/5in x 10in. Lay the greaseproof-wrapped date sheet onto a baking tray and leave to set in the fridge for 30-40 minutes. Place the halved dates between two sheets of greaseproof paper. Using a rolling pin, roll firmly to flatten into a rectangle about 13cm x 25cm/5in x 10in. Lay the greaseproof-wrapped date sheet onto a baking tray and leave to set in the fridge for 30-40 minutes. Meanwhile, make the frangipane. Mix the rosewater, sugar and water in a small pan and heat gently until the sugar has dissolved. Add the ground almonds and beat to make a smooth, thick paste. Meanwhile, make the frangipane. Mix the rosewater, sugar and water in a small pan and heat gently until the sugar has dissolved. Add the ground almonds and beat to make a smooth, thick paste. Put the soya margarine into a small pan and heat gently to melt. Then pour into a bowl and set aside until needed. Put the soya margarine into a small pan and heat gently to melt. Then pour into a bowl and set aside until needed. To assemble, take the date sheet out of the fridge and set it on a flat board. Peel off the top layer of greaseproof paper, trim the edges to make them neat and cut the date sheet into three rectangular pieces, each about 12cm x 8cm/4½in x 3¼in. Divide the frangipane between the date pieces, spreading it down the length in the middle of each and leaving a small gap at each end. Sprinkle over the pomegranate seeds and roll each piece into a long sausage shape. Using a sharp knife, trim the ends and cut each roll into four pieces. To assemble, take the date sheet out of the fridge and set it on a flat board. Peel off the top layer of greaseproof paper, trim the edges to make them neat and cut the date sheet into three rectangular pieces, each about 12cm x 8cm/4½in x 3¼in. Divide the frangipane between the date pieces, spreading it down the length in the middle of each and leaving a small gap at each end. Sprinkle over the pomegranate seeds and roll each piece into a long sausage shape. Using a sharp knife, trim the ends and cut each roll into four pieces. Preheat the oven to 190C/375F/Gas 5. Take a piece of filo pastry and brush the edges with the melted margarine. Roll up a date piece in the pastry, twisting each end like a wrapped sweet to seal. Trim the ends with a sharp knife. Repeat with the remaining pastry and date pieces, then transfer to the fridge for 15 minutes. Preheat the oven to 190C/375F/Gas 5. Take a piece of filo pastry and brush the edges with the melted margarine. Roll up a date piece in the pastry, twisting each end like a wrapped sweet to seal. Trim the ends with a sharp knife. Repeat with the remaining pastry and date pieces, then transfer to the fridge for 15 minutes. Meanwhile, scatter the chopped pistachios over a non-stick baking tray and roast in the oven for 6-8 minutes, or until lightly toasted. Remove from the oven and reserve for the garnish. Meanwhile, scatter the chopped pistachios over a non-stick baking tray and roast in the oven for 6-8 minutes, or until lightly toasted. Remove from the oven and reserve for the garnish. To finish the date parcels, heat the sunflower oil in a deep pan to 180C/350F. (CAUTION: Do not leave the hot oil unattended.) Drop an off-cut of pastry into the oil; if it sizzles and rises to the top, the oil is hot enough. Fry the date parcels in batches for about four minutes, or until golden-brown, then drain on kitchen paper. Serve garnished with the pomegranate seeds and toasted pistachios. To finish the date parcels, heat the sunflower oil in a deep pan to 180C/350F. (CAUTION: Do not leave the hot oil unattended.) Drop an off-cut of pastry into the oil; if it sizzles and rises to the top, the oil is hot enough. Fry the date parcels in batches for about four minutes, or until golden-brown, then drain on kitchen paper. Serve garnished with the pomegranate seeds and toasted pistachios."
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} | 7f382b2ff505a6a0afac79341dbe7ff60fdd1d08fb74705510287c491c420c19 | Bramley apple and blackberry millefeuille recipe
For the rough puff pastry, place the flour in a mound on a clean work surface and make a well in the centre.Place the butter and salt in the well and work them together with the fingertips of one hand, gradually drawing the flour into the centre with the other hand.When the cubes of butter have become small pieces and the dough is grainy, gradually add 125ml/4½fl oz of ice cold water and mix until it is all incorporated, but don’t overwork the dough – you should have a marbled effect with the butter without mixing it in properly.Roll the mixture into a 2.5cm/1in thick rectangle, wrap in cling film and refrigerate for 20 minutes.Flour the work surface and roll out the pastry into a 40x20cm/16x8in rectangle.Fold the top third down to the centre, then the bottom third up to meet then fold the top over. Give it a quarter-turn.Roll the block of pastry into a 40x20cm/16x8in rectangle as before, and repeat the folds. These are the first two turns. Repeat two more times to make four turns.Wrap the pastry in cling film and refrigerate for at least 30 minutes before using.For the tart, preheat the oven to 220C/425F/Gas 7.Roll the pastry out on a lightly floured work surface to about 3-4mm thick. Cut into three rectangles of 7.5x15cm/3x6in and dust the pastry with icing sugar to cover totally.Lift the pastry onto a baking tray and bake for 15 minutes. Meanwhile, make the filling.Heat a small frying pan until hot, add the butter and apples and cook for a minute, then add 2-3 tablespoons of water and continue to cook.Add the vanilla pod and seeds, blackberries and lemon juice and cook for 5-6 minutes, or until softened and pulpy.Remove from the heat and cool in the fridge while the pastry cooks.Whisk the double cream in a large bowl until firm peaks form when the whisk is removed from the bowl, then spoon into a piping bag.Once the pastry is cooked, remove from the oven and leave to cool on a wire rack. Slice the cooled pastry sheets in half widthways through the length of the pastry - you have the same size rectangles as before but half as thick: one glazed piece and one bottom piece for each sheet.Spoon the blackberry and apple mixture onto one layer of pastry, then pipe the cream over the top.Place another piece of pastry on top and then repeat with another layer of blackberry and apple and cream. Finish with a piece of glazed pastry. Repeat with the remaining pastry and the stacks can then be cut into portions to serve. For the rough puff pastry, place the flour in a mound on a clean work surface and make a well in the centre. For the rough puff pastry, place the flour in a mound on a clean work surface and make a well in the centre. Place the butter and salt in the well and work them together with the fingertips of one hand, gradually drawing the flour into the centre with the other hand. Place the butter and salt in the well and work them together with the fingertips of one hand, gradually drawing the flour into the centre with the other hand. When the cubes of butter have become small pieces and the dough is grainy, gradually add 125ml/4½fl oz of ice cold water and mix until it is all incorporated, but don’t overwork the dough – you should have a marbled effect with the butter without mixing it in properly. When the cubes of butter have become small pieces and the dough is grainy, gradually add 125ml/4½fl oz of ice cold water and mix until it is all incorporated, but don’t overwork the dough – you should have a marbled effect with the butter without mixing it in properly. Roll the mixture into a 2.5cm/1in thick rectangle, wrap in cling film and refrigerate for 20 minutes. Roll the mixture into a 2.5cm/1in thick rectangle, wrap in cling film and refrigerate for 20 minutes. Flour the work surface and roll out the pastry into a 40x20cm/16x8in rectangle. Flour the work surface and roll out the pastry into a 40x20cm/16x8in rectangle. Fold the top third down to the centre, then the bottom third up to meet then fold the top over. Give it a quarter-turn. Fold the top third down to the centre, then the bottom third up to meet then fold the top over. Give it a quarter-turn. Roll the block of pastry into a 40x20cm/16x8in rectangle as before, and repeat the folds. These are the first two turns. Repeat two more times to make four turns. Roll the block of pastry into a 40x20cm/16x8in rectangle as before, and repeat the folds. These are the first two turns. Repeat two more times to make four turns. Wrap the pastry in cling film and refrigerate for at least 30 minutes before using. Wrap the pastry in cling film and refrigerate for at least 30 minutes before using. For the tart, preheat the oven to 220C/425F/Gas 7. For the tart, preheat the oven to 220C/425F/Gas 7. Roll the pastry out on a lightly floured work surface to about 3-4mm thick. Cut into three rectangles of 7.5x15cm/3x6in and dust the pastry with icing sugar to cover totally. Roll the pastry out on a lightly floured work surface to about 3-4mm thick. Cut into three rectangles of 7.5x15cm/3x6in and dust the pastry with icing sugar to cover totally. Lift the pastry onto a baking tray and bake for 15 minutes. Meanwhile, make the filling. Lift the pastry onto a baking tray and bake for 15 minutes. Meanwhile, make the filling. Heat a small frying pan until hot, add the butter and apples and cook for a minute, then add 2-3 tablespoons of water and continue to cook. Heat a small frying pan until hot, add the butter and apples and cook for a minute, then add 2-3 tablespoons of water and continue to cook. Add the vanilla pod and seeds, blackberries and lemon juice and cook for 5-6 minutes, or until softened and pulpy. Add the vanilla pod and seeds, blackberries and lemon juice and cook for 5-6 minutes, or until softened and pulpy. Remove from the heat and cool in the fridge while the pastry cooks. Remove from the heat and cool in the fridge while the pastry cooks. Whisk the double cream in a large bowl until firm peaks form when the whisk is removed from the bowl, then spoon into a piping bag. Whisk the double cream in a large bowl until firm peaks form when the whisk is removed from the bowl, then spoon into a piping bag. Once the pastry is cooked, remove from the oven and leave to cool on a wire rack. Slice the cooled pastry sheets in half widthways through the length of the pastry - you have the same size rectangles as before but half as thick: one glazed piece and one bottom piece for each sheet. Once the pastry is cooked, remove from the oven and leave to cool on a wire rack. Slice the cooled pastry sheets in half widthways through the length of the pastry - you have the same size rectangles as before but half as thick: one glazed piece and one bottom piece for each sheet. Spoon the blackberry and apple mixture onto one layer of pastry, then pipe the cream over the top. Spoon the blackberry and apple mixture onto one layer of pastry, then pipe the cream over the top. Place another piece of pastry on top and then repeat with another layer of blackberry and apple and cream. Place another piece of pastry on top and then repeat with another layer of blackberry and apple and cream. Finish with a piece of glazed pastry. Repeat with the remaining pastry and the stacks can then be cut into portions to serve. Finish with a piece of glazed pastry. Repeat with the remaining pastry and the stacks can then be cut into portions to serve. | {
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"title": "Bramley apple and blackberry millefeuille recipe",
"content": "For the rough puff pastry, place the flour in a mound on a clean work surface and make a well in the centre.Place the butter and salt in the well and work them together with the fingertips of one hand, gradually drawing the flour into the centre with the other hand.When the cubes of butter have become small pieces and the dough is grainy, gradually add 125ml/4½fl oz of ice cold water and mix until it is all incorporated, but don’t overwork the dough – you should have a marbled effect with the butter without mixing it in properly.Roll the mixture into a 2.5cm/1in thick rectangle, wrap in cling film and refrigerate for 20 minutes.Flour the work surface and roll out the pastry into a 40x20cm/16x8in rectangle.Fold the top third down to the centre, then the bottom third up to meet then fold the top over. Give it a quarter-turn.Roll the block of pastry into a 40x20cm/16x8in rectangle as before, and repeat the folds. These are the first two turns. Repeat two more times to make four turns.Wrap the pastry in cling film and refrigerate for at least 30 minutes before using.For the tart, preheat the oven to 220C/425F/Gas 7.Roll the pastry out on a lightly floured work surface to about 3-4mm thick. Cut into three rectangles of 7.5x15cm/3x6in and dust the pastry with icing sugar to cover totally.Lift the pastry onto a baking tray and bake for 15 minutes. Meanwhile, make the filling.Heat a small frying pan until hot, add the butter and apples and cook for a minute, then add 2-3 tablespoons of water and continue to cook.Add the vanilla pod and seeds, blackberries and lemon juice and cook for 5-6 minutes, or until softened and pulpy.Remove from the heat and cool in the fridge while the pastry cooks.Whisk the double cream in a large bowl until firm peaks form when the whisk is removed from the bowl, then spoon into a piping bag.Once the pastry is cooked, remove from the oven and leave to cool on a wire rack. Slice the cooled pastry sheets in half widthways through the length of the pastry - you have the same size rectangles as before but half as thick: one glazed piece and one bottom piece for each sheet.Spoon the blackberry and apple mixture onto one layer of pastry, then pipe the cream over the top.Place another piece of pastry on top and then repeat with another layer of blackberry and apple and cream. Finish with a piece of glazed pastry. Repeat with the remaining pastry and the stacks can then be cut into portions to serve. For the rough puff pastry, place the flour in a mound on a clean work surface and make a well in the centre. For the rough puff pastry, place the flour in a mound on a clean work surface and make a well in the centre. Place the butter and salt in the well and work them together with the fingertips of one hand, gradually drawing the flour into the centre with the other hand. Place the butter and salt in the well and work them together with the fingertips of one hand, gradually drawing the flour into the centre with the other hand. When the cubes of butter have become small pieces and the dough is grainy, gradually add 125ml/4½fl oz of ice cold water and mix until it is all incorporated, but don’t overwork the dough – you should have a marbled effect with the butter without mixing it in properly. When the cubes of butter have become small pieces and the dough is grainy, gradually add 125ml/4½fl oz of ice cold water and mix until it is all incorporated, but don’t overwork the dough – you should have a marbled effect with the butter without mixing it in properly. Roll the mixture into a 2.5cm/1in thick rectangle, wrap in cling film and refrigerate for 20 minutes. Roll the mixture into a 2.5cm/1in thick rectangle, wrap in cling film and refrigerate for 20 minutes. Flour the work surface and roll out the pastry into a 40x20cm/16x8in rectangle. Flour the work surface and roll out the pastry into a 40x20cm/16x8in rectangle. Fold the top third down to the centre, then the bottom third up to meet then fold the top over. Give it a quarter-turn. Fold the top third down to the centre, then the bottom third up to meet then fold the top over. Give it a quarter-turn. Roll the block of pastry into a 40x20cm/16x8in rectangle as before, and repeat the folds. These are the first two turns. Repeat two more times to make four turns. Roll the block of pastry into a 40x20cm/16x8in rectangle as before, and repeat the folds. These are the first two turns. Repeat two more times to make four turns. Wrap the pastry in cling film and refrigerate for at least 30 minutes before using. Wrap the pastry in cling film and refrigerate for at least 30 minutes before using. For the tart, preheat the oven to 220C/425F/Gas 7. For the tart, preheat the oven to 220C/425F/Gas 7. Roll the pastry out on a lightly floured work surface to about 3-4mm thick. Cut into three rectangles of 7.5x15cm/3x6in and dust the pastry with icing sugar to cover totally. Roll the pastry out on a lightly floured work surface to about 3-4mm thick. Cut into three rectangles of 7.5x15cm/3x6in and dust the pastry with icing sugar to cover totally. Lift the pastry onto a baking tray and bake for 15 minutes. Meanwhile, make the filling. Lift the pastry onto a baking tray and bake for 15 minutes. Meanwhile, make the filling. Heat a small frying pan until hot, add the butter and apples and cook for a minute, then add 2-3 tablespoons of water and continue to cook. Heat a small frying pan until hot, add the butter and apples and cook for a minute, then add 2-3 tablespoons of water and continue to cook. Add the vanilla pod and seeds, blackberries and lemon juice and cook for 5-6 minutes, or until softened and pulpy. Add the vanilla pod and seeds, blackberries and lemon juice and cook for 5-6 minutes, or until softened and pulpy. Remove from the heat and cool in the fridge while the pastry cooks. Remove from the heat and cool in the fridge while the pastry cooks. Whisk the double cream in a large bowl until firm peaks form when the whisk is removed from the bowl, then spoon into a piping bag. Whisk the double cream in a large bowl until firm peaks form when the whisk is removed from the bowl, then spoon into a piping bag. Once the pastry is cooked, remove from the oven and leave to cool on a wire rack. Slice the cooled pastry sheets in half widthways through the length of the pastry - you have the same size rectangles as before but half as thick: one glazed piece and one bottom piece for each sheet. Once the pastry is cooked, remove from the oven and leave to cool on a wire rack. Slice the cooled pastry sheets in half widthways through the length of the pastry - you have the same size rectangles as before but half as thick: one glazed piece and one bottom piece for each sheet. Spoon the blackberry and apple mixture onto one layer of pastry, then pipe the cream over the top. Spoon the blackberry and apple mixture onto one layer of pastry, then pipe the cream over the top. Place another piece of pastry on top and then repeat with another layer of blackberry and apple and cream. Place another piece of pastry on top and then repeat with another layer of blackberry and apple and cream. Finish with a piece of glazed pastry. Repeat with the remaining pastry and the stacks can then be cut into portions to serve. Finish with a piece of glazed pastry. Repeat with the remaining pastry and the stacks can then be cut into portions to serve."
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} | 16e750559f3b14560726ba3200f7aad5e7d93db010b749eb8f6bde9870c5db2c | Beef cobbler with cheddar and rosemary scones recipe
An average of 4.5 out of 5 stars from 19 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/beef_cobbler_with_79871_16x9.jpg Enjoy the rich taste of tender beef stewed in red wine with a cheese scone topping. 90ml/3fl oz vegetable oil3 tbsp plain flour salt and freshly ground black pepper900g/2lb chuck steak or stewing steak, cut into cubes2 onions, sliced2 carrots, cut into chunks2 sticks celery, cut into 2cm/1in pieces1 leek, washed and cut into thick rings1 tbsp tomato purée600ml/1 pint red wine600ml/1 pint beef stock1 bay leaf 90ml/3fl oz vegetable oil 3 tbsp plain flour salt and freshly ground black pepper 900g/2lb chuck steak or stewing steak, cut into cubes 2 onions, sliced 2 carrots, cut into chunks 2 sticks celery, cut into 2cm/1in pieces 1 leek, washed and cut into thick rings 1 tbsp tomato purée 600ml/1 pint red wine 600ml/1 pint beef stock 1 bay leaf 80g/3oz self-raising flour100g/3½oz wholemeal self-raising flour65g/2¼oz malted flourpinch salt1 tbsp finely chopped fresh rosemary150g/5½oz cheddar cheese, grated175ml/6fl oz full fat milk1 free-range egg, beatenextra flour for dustingparsley, to garnish 80g/3oz self-raising flour 100g/3½oz wholemeal self-raising flour 65g/2¼oz malted flour pinch salt 1 tbsp finely chopped fresh rosemary 150g/5½oz cheddar cheese, grated 175ml/6fl oz full fat milk 1 free-range egg, beaten extra flour for dusting parsley, to garnish Method To make the stew, preheat the oven to 180C/350F/Gas 4. Season the flour with salt and pepper. Toss the steak in the four so each piece is coated.Heat half the oil in a casserole dish and fry the meat in batches until browned all over. Remove from the pan and set to one side.Heat the remaining oil in the same pan and fry the onion, carrots, celery and leek until just coloured. Stir in the tomato purée and cook for another two minutes.Pour the wine into the pan and heat through. Using a wooden spoon, scrape any charred meat and vegetables from the bottom of the pan. Add the stock, bay leaf and return the beef to the pan.Cover with a lid and cook in the oven for 1½ hours in the preheated oven (alternatively cook on the hob over a very low heat for 1½ hours).Meanwhile, make the cobbler topping. Mix the flours in a bowl. Add the salt, chopped rosemary and 100g/3½oz of the cheese. Slowly add the milk and bring the mixture together. You may not need all of the milk. Try not to overwork the mixture by mixing it too much as this will toughen the end result.Tip the mixture onto a floured surface and bring together to form a soft dough. Form the dough into a rough circle keeping it quite thick, about 2.5cm/1in. Cut out eight scone-sized circles. Brush the tops of the scones with beaten egg and sprinkle over the remaining cheese.Remove the stew from the oven and place the scones on top of the stew. Increase the oven temperature to 220C/425F/Gas 7. Return the stew to the oven and bake, uncovered, for 20-25 minutes until the scones are golden-brown. Serve with a sprinkle of chopped parsley. To make the stew, preheat the oven to 180C/350F/Gas 4. To make the stew, preheat the oven to 180C/350F/Gas 4. Season the flour with salt and pepper. Toss the steak in the four so each piece is coated. Season the flour with salt and pepper. Toss the steak in the four so each piece is coated. Heat half the oil in a casserole dish and fry the meat in batches until browned all over. Remove from the pan and set to one side. Heat half the oil in a casserole dish and fry the meat in batches until browned all over. Remove from the pan and set to one side. Heat the remaining oil in the same pan and fry the onion, carrots, celery and leek until just coloured. Stir in the tomato purée and cook for another two minutes. Heat the remaining oil in the same pan and fry the onion, carrots, celery and leek until just coloured. Stir in the tomato purée and cook for another two minutes. Pour the wine into the pan and heat through. Using a wooden spoon, scrape any charred meat and vegetables from the bottom of the pan. Add the stock, bay leaf and return the beef to the pan. Pour the wine into the pan and heat through. Using a wooden spoon, scrape any charred meat and vegetables from the bottom of the pan. Add the stock, bay leaf and return the beef to the pan. Cover with a lid and cook in the oven for 1½ hours in the preheated oven (alternatively cook on the hob over a very low heat for 1½ hours). Cover with a lid and cook in the oven for 1½ hours in the preheated oven (alternatively cook on the hob over a very low heat for 1½ hours). Meanwhile, make the cobbler topping. Mix the flours in a bowl. Add the salt, chopped rosemary and 100g/3½oz of the cheese. Slowly add the milk and bring the mixture together. You may not need all of the milk. Try not to overwork the mixture by mixing it too much as this will toughen the end result. Meanwhile, make the cobbler topping. Mix the flours in a bowl. Add the salt, chopped rosemary and 100g/3½oz of the cheese. Slowly add the milk and bring the mixture together. You may not need all of the milk. Try not to overwork the mixture by mixing it too much as this will toughen the end result. Tip the mixture onto a floured surface and bring together to form a soft dough. Form the dough into a rough circle keeping it quite thick, about 2.5cm/1in. Cut out eight scone-sized circles. Brush the tops of the scones with beaten egg and sprinkle over the remaining cheese. Tip the mixture onto a floured surface and bring together to form a soft dough. Form the dough into a rough circle keeping it quite thick, about 2.5cm/1in. Cut out eight scone-sized circles. Brush the tops of the scones with beaten egg and sprinkle over the remaining cheese. Remove the stew from the oven and place the scones on top of the stew. Increase the oven temperature to 220C/425F/Gas 7. Return the stew to the oven and bake, uncovered, for 20-25 minutes until the scones are golden-brown. Serve with a sprinkle of chopped parsley. Remove the stew from the oven and place the scones on top of the stew. Increase the oven temperature to 220C/425F/Gas 7. Return the stew to the oven and bake, uncovered, for 20-25 minutes until the scones are golden-brown. Serve with a sprinkle of chopped parsley. | {
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"title": "Beef cobbler with cheddar and rosemary scones recipe",
"content": "An average of 4.5 out of 5 stars from 19 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/beef_cobbler_with_79871_16x9.jpg Enjoy the rich taste of tender beef stewed in red wine with a cheese scone topping. 90ml/3fl oz vegetable oil3 tbsp plain flour salt and freshly ground black pepper900g/2lb chuck steak or stewing steak, cut into cubes2 onions, sliced2 carrots, cut into chunks2 sticks celery, cut into 2cm/1in pieces1 leek, washed and cut into thick rings1 tbsp tomato purée600ml/1 pint red wine600ml/1 pint beef stock1 bay leaf 90ml/3fl oz vegetable oil 3 tbsp plain flour salt and freshly ground black pepper 900g/2lb chuck steak or stewing steak, cut into cubes 2 onions, sliced 2 carrots, cut into chunks 2 sticks celery, cut into 2cm/1in pieces 1 leek, washed and cut into thick rings 1 tbsp tomato purée 600ml/1 pint red wine 600ml/1 pint beef stock 1 bay leaf 80g/3oz self-raising flour100g/3½oz wholemeal self-raising flour65g/2¼oz malted flourpinch salt1 tbsp finely chopped fresh rosemary150g/5½oz cheddar cheese, grated175ml/6fl oz full fat milk1 free-range egg, beatenextra flour for dustingparsley, to garnish 80g/3oz self-raising flour 100g/3½oz wholemeal self-raising flour 65g/2¼oz malted flour pinch salt 1 tbsp finely chopped fresh rosemary 150g/5½oz cheddar cheese, grated 175ml/6fl oz full fat milk 1 free-range egg, beaten extra flour for dusting parsley, to garnish Method To make the stew, preheat the oven to 180C/350F/Gas 4. Season the flour with salt and pepper. Toss the steak in the four so each piece is coated.Heat half the oil in a casserole dish and fry the meat in batches until browned all over. Remove from the pan and set to one side.Heat the remaining oil in the same pan and fry the onion, carrots, celery and leek until just coloured. Stir in the tomato purée and cook for another two minutes.Pour the wine into the pan and heat through. Using a wooden spoon, scrape any charred meat and vegetables from the bottom of the pan. Add the stock, bay leaf and return the beef to the pan.Cover with a lid and cook in the oven for 1½ hours in the preheated oven (alternatively cook on the hob over a very low heat for 1½ hours).Meanwhile, make the cobbler topping. Mix the flours in a bowl. Add the salt, chopped rosemary and 100g/3½oz of the cheese. Slowly add the milk and bring the mixture together. You may not need all of the milk. Try not to overwork the mixture by mixing it too much as this will toughen the end result.Tip the mixture onto a floured surface and bring together to form a soft dough. Form the dough into a rough circle keeping it quite thick, about 2.5cm/1in. Cut out eight scone-sized circles. Brush the tops of the scones with beaten egg and sprinkle over the remaining cheese.Remove the stew from the oven and place the scones on top of the stew. Increase the oven temperature to 220C/425F/Gas 7. Return the stew to the oven and bake, uncovered, for 20-25 minutes until the scones are golden-brown. Serve with a sprinkle of chopped parsley. To make the stew, preheat the oven to 180C/350F/Gas 4. To make the stew, preheat the oven to 180C/350F/Gas 4. Season the flour with salt and pepper. Toss the steak in the four so each piece is coated. Season the flour with salt and pepper. Toss the steak in the four so each piece is coated. Heat half the oil in a casserole dish and fry the meat in batches until browned all over. Remove from the pan and set to one side. Heat half the oil in a casserole dish and fry the meat in batches until browned all over. Remove from the pan and set to one side. Heat the remaining oil in the same pan and fry the onion, carrots, celery and leek until just coloured. Stir in the tomato purée and cook for another two minutes. Heat the remaining oil in the same pan and fry the onion, carrots, celery and leek until just coloured. Stir in the tomato purée and cook for another two minutes. Pour the wine into the pan and heat through. Using a wooden spoon, scrape any charred meat and vegetables from the bottom of the pan. Add the stock, bay leaf and return the beef to the pan. Pour the wine into the pan and heat through. Using a wooden spoon, scrape any charred meat and vegetables from the bottom of the pan. Add the stock, bay leaf and return the beef to the pan. Cover with a lid and cook in the oven for 1½ hours in the preheated oven (alternatively cook on the hob over a very low heat for 1½ hours). Cover with a lid and cook in the oven for 1½ hours in the preheated oven (alternatively cook on the hob over a very low heat for 1½ hours). Meanwhile, make the cobbler topping. Mix the flours in a bowl. Add the salt, chopped rosemary and 100g/3½oz of the cheese. Slowly add the milk and bring the mixture together. You may not need all of the milk. Try not to overwork the mixture by mixing it too much as this will toughen the end result. Meanwhile, make the cobbler topping. Mix the flours in a bowl. Add the salt, chopped rosemary and 100g/3½oz of the cheese. Slowly add the milk and bring the mixture together. You may not need all of the milk. Try not to overwork the mixture by mixing it too much as this will toughen the end result. Tip the mixture onto a floured surface and bring together to form a soft dough. Form the dough into a rough circle keeping it quite thick, about 2.5cm/1in. Cut out eight scone-sized circles. Brush the tops of the scones with beaten egg and sprinkle over the remaining cheese. Tip the mixture onto a floured surface and bring together to form a soft dough. Form the dough into a rough circle keeping it quite thick, about 2.5cm/1in. Cut out eight scone-sized circles. Brush the tops of the scones with beaten egg and sprinkle over the remaining cheese. Remove the stew from the oven and place the scones on top of the stew. Increase the oven temperature to 220C/425F/Gas 7. Return the stew to the oven and bake, uncovered, for 20-25 minutes until the scones are golden-brown. Serve with a sprinkle of chopped parsley. Remove the stew from the oven and place the scones on top of the stew. Increase the oven temperature to 220C/425F/Gas 7. Return the stew to the oven and bake, uncovered, for 20-25 minutes until the scones are golden-brown. Serve with a sprinkle of chopped parsley."
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} | 517daa23dff7e07e32cc4476f0f2d6857b3e4ce25956a96978422f4539135deb | Poached peaches with zabaglione recipe
An average of 5.0 out of 5 stars from 5 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_832/recipes/poached_peaches_with_69782_16x9.jpg Zabaglione is an Italian custard, served here in layers with poached peaches and crushed amaretti biscuits. Delizioso! 3 ripe peaches3 tbsp sugarpinch of dried lemon verbena leaves5 free-range eggs, yolks onlyMarsala wine, half an egg shell's worth per egg5 tbsp sugaramaretti biscuits, crushed to a crumb 3 ripe peaches 3 tbsp sugar pinch of dried lemon verbena leaves 5 free-range eggs, yolks only Marsala wine, half an egg shell's worth per egg 5 tbsp sugar amaretti biscuits, crushed to a crumb Method Bring a large pot of water to the boil. Have a bowl of iced water ready. Place the peaches into the boiling water, and leave for about one minute. Immediately remove from the hot water and plunge into iced water. Peel the peaches and chop them into bite sized pieces and discard the stones. Place the peaches into a high-sided frying pan so that they form a single layer. Pour over 150ml/5fl oz of water and add the sugar and lemon verbena. Cut a circle of baking parchment to fit the pan. Cover the pan with the baking parchment and bring slowly to the boil. Simmer for 8-10 minutes until the peaches are soft but still holding their form. Meanwhile make the zabaglione. Put the egg yolks, sugar and Marsala in a bowl and whisk to combine. Place the bowl over a pan of boiling water and whisk continuously until the mixture is creamy and has more than quadrupled in size. The zabaglione is ready.Assemble the dish by scattering some of the amaretti biscuit crumbs in the base of a dish. Top with peaches, then more crumbs, then more peaches and then the zabaglione before finishing with a final flourish of crushed biscuits. Bring a large pot of water to the boil. Have a bowl of iced water ready. Place the peaches into the boiling water, and leave for about one minute. Immediately remove from the hot water and plunge into iced water. Peel the peaches and chop them into bite sized pieces and discard the stones. Bring a large pot of water to the boil. Have a bowl of iced water ready. Place the peaches into the boiling water, and leave for about one minute. Immediately remove from the hot water and plunge into iced water. Peel the peaches and chop them into bite sized pieces and discard the stones. Place the peaches into a high-sided frying pan so that they form a single layer. Pour over 150ml/5fl oz of water and add the sugar and lemon verbena. Place the peaches into a high-sided frying pan so that they form a single layer. Pour over 150ml/5fl oz of water and add the sugar and lemon verbena. Cut a circle of baking parchment to fit the pan. Cover the pan with the baking parchment and bring slowly to the boil. Simmer for 8-10 minutes until the peaches are soft but still holding their form. Cut a circle of baking parchment to fit the pan. Cover the pan with the baking parchment and bring slowly to the boil. Simmer for 8-10 minutes until the peaches are soft but still holding their form. Meanwhile make the zabaglione. Put the egg yolks, sugar and Marsala in a bowl and whisk to combine. Place the bowl over a pan of boiling water and whisk continuously until the mixture is creamy and has more than quadrupled in size. The zabaglione is ready. Meanwhile make the zabaglione. Put the egg yolks, sugar and Marsala in a bowl and whisk to combine. Place the bowl over a pan of boiling water and whisk continuously until the mixture is creamy and has more than quadrupled in size. The zabaglione is ready. Assemble the dish by scattering some of the amaretti biscuit crumbs in the base of a dish. Top with peaches, then more crumbs, then more peaches and then the zabaglione before finishing with a final flourish of crushed biscuits. Assemble the dish by scattering some of the amaretti biscuit crumbs in the base of a dish. Top with peaches, then more crumbs, then more peaches and then the zabaglione before finishing with a final flourish of crushed biscuits. Recommended wines Try Amaretto Disaronno, or a Loire dessert wine, like Domaine des Forges, Quarts de Chaume 2010. For a delicious sweet sparkler try La Spinetta, Moscato d’Asti Bricco Quaglia 2011. | {
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"title": "Poached peaches with zabaglione recipe",
"content": "An average of 5.0 out of 5 stars from 5 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_832/recipes/poached_peaches_with_69782_16x9.jpg Zabaglione is an Italian custard, served here in layers with poached peaches and crushed amaretti biscuits. Delizioso! 3 ripe peaches3 tbsp sugarpinch of dried lemon verbena leaves5 free-range eggs, yolks onlyMarsala wine, half an egg shell's worth per egg5 tbsp sugaramaretti biscuits, crushed to a crumb 3 ripe peaches 3 tbsp sugar pinch of dried lemon verbena leaves 5 free-range eggs, yolks only Marsala wine, half an egg shell's worth per egg 5 tbsp sugar amaretti biscuits, crushed to a crumb Method Bring a large pot of water to the boil. Have a bowl of iced water ready. Place the peaches into the boiling water, and leave for about one minute. Immediately remove from the hot water and plunge into iced water. Peel the peaches and chop them into bite sized pieces and discard the stones. Place the peaches into a high-sided frying pan so that they form a single layer. Pour over 150ml/5fl oz of water and add the sugar and lemon verbena. Cut a circle of baking parchment to fit the pan. Cover the pan with the baking parchment and bring slowly to the boil. Simmer for 8-10 minutes until the peaches are soft but still holding their form. Meanwhile make the zabaglione. Put the egg yolks, sugar and Marsala in a bowl and whisk to combine. Place the bowl over a pan of boiling water and whisk continuously until the mixture is creamy and has more than quadrupled in size. The zabaglione is ready.Assemble the dish by scattering some of the amaretti biscuit crumbs in the base of a dish. Top with peaches, then more crumbs, then more peaches and then the zabaglione before finishing with a final flourish of crushed biscuits. Bring a large pot of water to the boil. Have a bowl of iced water ready. Place the peaches into the boiling water, and leave for about one minute. Immediately remove from the hot water and plunge into iced water. Peel the peaches and chop them into bite sized pieces and discard the stones. Bring a large pot of water to the boil. Have a bowl of iced water ready. Place the peaches into the boiling water, and leave for about one minute. Immediately remove from the hot water and plunge into iced water. Peel the peaches and chop them into bite sized pieces and discard the stones. Place the peaches into a high-sided frying pan so that they form a single layer. Pour over 150ml/5fl oz of water and add the sugar and lemon verbena. Place the peaches into a high-sided frying pan so that they form a single layer. Pour over 150ml/5fl oz of water and add the sugar and lemon verbena. Cut a circle of baking parchment to fit the pan. Cover the pan with the baking parchment and bring slowly to the boil. Simmer for 8-10 minutes until the peaches are soft but still holding their form. Cut a circle of baking parchment to fit the pan. Cover the pan with the baking parchment and bring slowly to the boil. Simmer for 8-10 minutes until the peaches are soft but still holding their form. Meanwhile make the zabaglione. Put the egg yolks, sugar and Marsala in a bowl and whisk to combine. Place the bowl over a pan of boiling water and whisk continuously until the mixture is creamy and has more than quadrupled in size. The zabaglione is ready. Meanwhile make the zabaglione. Put the egg yolks, sugar and Marsala in a bowl and whisk to combine. Place the bowl over a pan of boiling water and whisk continuously until the mixture is creamy and has more than quadrupled in size. The zabaglione is ready. Assemble the dish by scattering some of the amaretti biscuit crumbs in the base of a dish. Top with peaches, then more crumbs, then more peaches and then the zabaglione before finishing with a final flourish of crushed biscuits. Assemble the dish by scattering some of the amaretti biscuit crumbs in the base of a dish. Top with peaches, then more crumbs, then more peaches and then the zabaglione before finishing with a final flourish of crushed biscuits. Recommended wines Try Amaretto Disaronno, or a Loire dessert wine, like Domaine des Forges, Quarts de Chaume 2010. For a delicious sweet sparkler try La Spinetta, Moscato d’Asti Bricco Quaglia 2011."
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} | b47ddb7419a34b59f6fd565f72fb634152b8b23da9a7f0aa49505141cc38959b | Whole baked fish with potatoes and lemon recipe
Whole baked fish with potatoes, lemon and sundried tomatoes An average of 4.2 out of 5 stars from 9 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/whole_baked_fish_with_46332_16x9.jpg This recipe looks impressive, but is actually very straightforward. Sliced lemons add loads of flavour to the juices. 750g/1lb 10oz new potatoes1 small unwaxed lemon, sliced1 tbsp black onion seeds1 x 280g jar sundried tomatoes in oil¼ tsp caster sugar2 whole fish (about 400g/14oz) such as sea bass, sea trout or Dover sole, cleanedsmall bunch fresh parsleysmall bunch lemon thymesea salt and freshly ground black pepper 750g/1lb 10oz new potatoes 1 small unwaxed lemon, sliced 1 tbsp black onion seeds 1 x 280g jar sundried tomatoes in oil ¼ tsp caster sugar 2 whole fish (about 400g/14oz) such as sea bass, sea trout or Dover sole, cleaned small bunch fresh parsley small bunch lemon thyme sea salt and freshly ground black pepper Method Preheat the oven to 200C/180C Fan/Gas 6.Boil the potatoes for 10 minutes in a large pan of water until just tender. Drain, and allow to cool slightly, then slice them lengthways into about 5mm/¼in thick slices.Put the potatoes in a large baking dish or roasting tin lined with baking paper and mix with the lemon slices and onion seeds. Remove the sundried tomatoes from their oil, reserving the oil and roughly chop the tomatoes. Mix into the potatoes along with 3 tablespoons of the reserved oil. Season with salt, pepper and the sugar and mix well.Season the fish inside and out and place the herbs into the belly cavities, dividing between the fish. Place the fish on top of the potatoes and drizzle over the remaining reserved sundried tomato oil.Bake for 25-30 minutes or until the fish is just cooked through and the potatoes are crisping up. Remove from the oven and serve. Preheat the oven to 200C/180C Fan/Gas 6. Preheat the oven to 200C/180C Fan/Gas 6. Boil the potatoes for 10 minutes in a large pan of water until just tender. Drain, and allow to cool slightly, then slice them lengthways into about 5mm/¼in thick slices. Boil the potatoes for 10 minutes in a large pan of water until just tender. Drain, and allow to cool slightly, then slice them lengthways into about 5mm/¼in thick slices. Put the potatoes in a large baking dish or roasting tin lined with baking paper and mix with the lemon slices and onion seeds. Remove the sundried tomatoes from their oil, reserving the oil and roughly chop the tomatoes. Mix into the potatoes along with 3 tablespoons of the reserved oil. Season with salt, pepper and the sugar and mix well. Put the potatoes in a large baking dish or roasting tin lined with baking paper and mix with the lemon slices and onion seeds. Remove the sundried tomatoes from their oil, reserving the oil and roughly chop the tomatoes. Mix into the potatoes along with 3 tablespoons of the reserved oil. Season with salt, pepper and the sugar and mix well. Season the fish inside and out and place the herbs into the belly cavities, dividing between the fish. Place the fish on top of the potatoes and drizzle over the remaining reserved sundried tomato oil. Season the fish inside and out and place the herbs into the belly cavities, dividing between the fish. Place the fish on top of the potatoes and drizzle over the remaining reserved sundried tomato oil. Bake for 25-30 minutes or until the fish is just cooked through and the potatoes are crisping up. Remove from the oven and serve. Bake for 25-30 minutes or until the fish is just cooked through and the potatoes are crisping up. Remove from the oven and serve. Recipe tips If you are using Dover sole, it will cook more quickly. So give the potatoes 15 minutes or so in the oven before adding the fish, with the herbs underneath them. Cook the fish for 8-10 minutes or until cooked through. | {
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"title": "Whole baked fish with potatoes and lemon recipe",
"content": "Whole baked fish with potatoes, lemon and sundried tomatoes An average of 4.2 out of 5 stars from 9 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/whole_baked_fish_with_46332_16x9.jpg This recipe looks impressive, but is actually very straightforward. Sliced lemons add loads of flavour to the juices. 750g/1lb 10oz new potatoes1 small unwaxed lemon, sliced1 tbsp black onion seeds1 x 280g jar sundried tomatoes in oil¼ tsp caster sugar2 whole fish (about 400g/14oz) such as sea bass, sea trout or Dover sole, cleanedsmall bunch fresh parsleysmall bunch lemon thymesea salt and freshly ground black pepper 750g/1lb 10oz new potatoes 1 small unwaxed lemon, sliced 1 tbsp black onion seeds 1 x 280g jar sundried tomatoes in oil ¼ tsp caster sugar 2 whole fish (about 400g/14oz) such as sea bass, sea trout or Dover sole, cleaned small bunch fresh parsley small bunch lemon thyme sea salt and freshly ground black pepper Method Preheat the oven to 200C/180C Fan/Gas 6.Boil the potatoes for 10 minutes in a large pan of water until just tender. Drain, and allow to cool slightly, then slice them lengthways into about 5mm/¼in thick slices.Put the potatoes in a large baking dish or roasting tin lined with baking paper and mix with the lemon slices and onion seeds. Remove the sundried tomatoes from their oil, reserving the oil and roughly chop the tomatoes. Mix into the potatoes along with 3 tablespoons of the reserved oil. Season with salt, pepper and the sugar and mix well.Season the fish inside and out and place the herbs into the belly cavities, dividing between the fish. Place the fish on top of the potatoes and drizzle over the remaining reserved sundried tomato oil.Bake for 25-30 minutes or until the fish is just cooked through and the potatoes are crisping up. Remove from the oven and serve. Preheat the oven to 200C/180C Fan/Gas 6. Preheat the oven to 200C/180C Fan/Gas 6. Boil the potatoes for 10 minutes in a large pan of water until just tender. Drain, and allow to cool slightly, then slice them lengthways into about 5mm/¼in thick slices. Boil the potatoes for 10 minutes in a large pan of water until just tender. Drain, and allow to cool slightly, then slice them lengthways into about 5mm/¼in thick slices. Put the potatoes in a large baking dish or roasting tin lined with baking paper and mix with the lemon slices and onion seeds. Remove the sundried tomatoes from their oil, reserving the oil and roughly chop the tomatoes. Mix into the potatoes along with 3 tablespoons of the reserved oil. Season with salt, pepper and the sugar and mix well. Put the potatoes in a large baking dish or roasting tin lined with baking paper and mix with the lemon slices and onion seeds. Remove the sundried tomatoes from their oil, reserving the oil and roughly chop the tomatoes. Mix into the potatoes along with 3 tablespoons of the reserved oil. Season with salt, pepper and the sugar and mix well. Season the fish inside and out and place the herbs into the belly cavities, dividing between the fish. Place the fish on top of the potatoes and drizzle over the remaining reserved sundried tomato oil. Season the fish inside and out and place the herbs into the belly cavities, dividing between the fish. Place the fish on top of the potatoes and drizzle over the remaining reserved sundried tomato oil. Bake for 25-30 minutes or until the fish is just cooked through and the potatoes are crisping up. Remove from the oven and serve. Bake for 25-30 minutes or until the fish is just cooked through and the potatoes are crisping up. Remove from the oven and serve. Recipe tips If you are using Dover sole, it will cook more quickly. So give the potatoes 15 minutes or so in the oven before adding the fish, with the herbs underneath them. Cook the fish for 8-10 minutes or until cooked through."
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} | 00858a8de4ce857ae8e0c98b21c6be1c71dbf0b2994c595648eccdffaa21710a | Halloumi and watermelon skewers with tamarind dip recipe
An average of 3.7 out of 5 stars from 7 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/halloumi_and_watermelon_74518_16x9.jpg I am obsessed with this tamarind dip and eat it with almost anything. It works really well with these skewers – a mixture of crisp bread, juicy watermelon and salty halloumi. 75ml/2½fl oz olive oil 1 tsp onion salt 1 tsp garlic powder 1 tsp chilli flakes 1 tbsp dried fenugreek leaves 75ml/2½fl oz olive oil 1 tsp onion salt 1 tsp garlic powder 1 tsp chilli flakes 1 tbsp dried fenugreek leaves 500g/1lb 2oz halloumi, cut into 2cm/1in cubes 400g/14oz watermelon, cut into 2cm/1in cubes 150g/5½oz white bread, cut into 2cm/1in cubes 500g/1lb 2oz halloumi, cut into 2cm/1in cubes 400g/14oz watermelon, cut into 2cm/1in cubes 150g/5½oz white bread, cut into 2cm/1in cubes 95g/3½oz tamarind paste 60g/2¼oz runny honey ½ tsp cinnamon 1 small red onion, finely chopped 95g/3½oz tamarind paste 60g/2¼oz runny honey ½ tsp cinnamon 1 small red onion, finely chopped Method Soak eight wooden skewers in cold water for 15 minutes. To make the marinade, put all the ingredients in a jug and mix together. Pour freshly boiled water over the halloumi in a bowl and leave for 20 minutes. This will make the cheese really soft and smooth in the centre when cooked. To make the skewers, drain the halloumi, then place in a large bowl with the watermelon and bread. Drizzle over the marinade and mix together with your hands. Skewer cubes of halloumi, watermelon and bread alternately until you run out of skewers. If there is any marinade left, drizzle all over the skewers. For the dip, mix the tamarind paste, 100ml/3½fl oz water, honey, cinnamon and red onion together in a bowl. Set aside.Place a griddle pan on a high heat and brush lightly or spray with a little oil. Griddle the skewers for about 6 minutes, turning every 1–2 minutes so that you char each side. Alternatively, you can cook them under the grill for 8–10 minutes, turning occasionally. Serve the skewers with the tamarind dip. Soak eight wooden skewers in cold water for 15 minutes. Soak eight wooden skewers in cold water for 15 minutes. To make the marinade, put all the ingredients in a jug and mix together. To make the marinade, put all the ingredients in a jug and mix together. Pour freshly boiled water over the halloumi in a bowl and leave for 20 minutes. This will make the cheese really soft and smooth in the centre when cooked. Pour freshly boiled water over the halloumi in a bowl and leave for 20 minutes. This will make the cheese really soft and smooth in the centre when cooked. To make the skewers, drain the halloumi, then place in a large bowl with the watermelon and bread. Drizzle over the marinade and mix together with your hands. Skewer cubes of halloumi, watermelon and bread alternately until you run out of skewers. If there is any marinade left, drizzle all over the skewers. To make the skewers, drain the halloumi, then place in a large bowl with the watermelon and bread. Drizzle over the marinade and mix together with your hands. Skewer cubes of halloumi, watermelon and bread alternately until you run out of skewers. If there is any marinade left, drizzle all over the skewers. For the dip, mix the tamarind paste, 100ml/3½fl oz water, honey, cinnamon and red onion together in a bowl. Set aside. For the dip, mix the tamarind paste, 100ml/3½fl oz water, honey, cinnamon and red onion together in a bowl. Set aside. Place a griddle pan on a high heat and brush lightly or spray with a little oil. Griddle the skewers for about 6 minutes, turning every 1–2 minutes so that you char each side. Alternatively, you can cook them under the grill for 8–10 minutes, turning occasionally. Serve the skewers with the tamarind dip. Place a griddle pan on a high heat and brush lightly or spray with a little oil. Griddle the skewers for about 6 minutes, turning every 1–2 minutes so that you char each side. Alternatively, you can cook them under the grill for 8–10 minutes, turning occasionally. Serve the skewers with the tamarind dip. Recipe tips These skewers are great on the barbecue but just as good done indoors on a griddle or under the grill. | {
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"content": "An average of 3.7 out of 5 stars from 7 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/halloumi_and_watermelon_74518_16x9.jpg I am obsessed with this tamarind dip and eat it with almost anything. It works really well with these skewers – a mixture of crisp bread, juicy watermelon and salty halloumi. 75ml/2½fl oz olive oil 1 tsp onion salt 1 tsp garlic powder 1 tsp chilli flakes 1 tbsp dried fenugreek leaves 75ml/2½fl oz olive oil 1 tsp onion salt 1 tsp garlic powder 1 tsp chilli flakes 1 tbsp dried fenugreek leaves 500g/1lb 2oz halloumi, cut into 2cm/1in cubes 400g/14oz watermelon, cut into 2cm/1in cubes 150g/5½oz white bread, cut into 2cm/1in cubes 500g/1lb 2oz halloumi, cut into 2cm/1in cubes 400g/14oz watermelon, cut into 2cm/1in cubes 150g/5½oz white bread, cut into 2cm/1in cubes 95g/3½oz tamarind paste 60g/2¼oz runny honey ½ tsp cinnamon 1 small red onion, finely chopped 95g/3½oz tamarind paste 60g/2¼oz runny honey ½ tsp cinnamon 1 small red onion, finely chopped Method Soak eight wooden skewers in cold water for 15 minutes. To make the marinade, put all the ingredients in a jug and mix together. Pour freshly boiled water over the halloumi in a bowl and leave for 20 minutes. This will make the cheese really soft and smooth in the centre when cooked. To make the skewers, drain the halloumi, then place in a large bowl with the watermelon and bread. Drizzle over the marinade and mix together with your hands. Skewer cubes of halloumi, watermelon and bread alternately until you run out of skewers. If there is any marinade left, drizzle all over the skewers. For the dip, mix the tamarind paste, 100ml/3½fl oz water, honey, cinnamon and red onion together in a bowl. Set aside.Place a griddle pan on a high heat and brush lightly or spray with a little oil. Griddle the skewers for about 6 minutes, turning every 1–2 minutes so that you char each side. Alternatively, you can cook them under the grill for 8–10 minutes, turning occasionally. Serve the skewers with the tamarind dip. Soak eight wooden skewers in cold water for 15 minutes. Soak eight wooden skewers in cold water for 15 minutes. To make the marinade, put all the ingredients in a jug and mix together. To make the marinade, put all the ingredients in a jug and mix together. Pour freshly boiled water over the halloumi in a bowl and leave for 20 minutes. This will make the cheese really soft and smooth in the centre when cooked. Pour freshly boiled water over the halloumi in a bowl and leave for 20 minutes. This will make the cheese really soft and smooth in the centre when cooked. To make the skewers, drain the halloumi, then place in a large bowl with the watermelon and bread. Drizzle over the marinade and mix together with your hands. Skewer cubes of halloumi, watermelon and bread alternately until you run out of skewers. If there is any marinade left, drizzle all over the skewers. To make the skewers, drain the halloumi, then place in a large bowl with the watermelon and bread. Drizzle over the marinade and mix together with your hands. Skewer cubes of halloumi, watermelon and bread alternately until you run out of skewers. If there is any marinade left, drizzle all over the skewers. For the dip, mix the tamarind paste, 100ml/3½fl oz water, honey, cinnamon and red onion together in a bowl. Set aside. For the dip, mix the tamarind paste, 100ml/3½fl oz water, honey, cinnamon and red onion together in a bowl. Set aside. Place a griddle pan on a high heat and brush lightly or spray with a little oil. Griddle the skewers for about 6 minutes, turning every 1–2 minutes so that you char each side. Alternatively, you can cook them under the grill for 8–10 minutes, turning occasionally. Serve the skewers with the tamarind dip. Place a griddle pan on a high heat and brush lightly or spray with a little oil. Griddle the skewers for about 6 minutes, turning every 1–2 minutes so that you char each side. Alternatively, you can cook them under the grill for 8–10 minutes, turning occasionally. Serve the skewers with the tamarind dip. Recipe tips These skewers are great on the barbecue but just as good done indoors on a griddle or under the grill."
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} | 4c7184d1a6e27fedb19f2780ab0b9eb041b2c4af421a1ee7f0964076f588fa5f | Pumpkin halwa recipe
An average of 5.0 out of 5 stars from 2 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/pumpkinhalwa_73020_16x9.jpg Pumpkin halwa is a very popular sweet dish usually made for special occasions. 450g/1lb pumpkin, courgettes, bottle gourd or carrots550ml/1 pint milk1 tsp cardamom seeds, crushed1 tbsp sultanas2 tbsp clarified (or unsalted) butter8 tbsp sugar3 tbsp halved cashews, flaked almonds, and pistachio slivers, lightly toasted 1 tsp rosewater or screwpine essence (optional, but do not be tempted to add more)silver leaf, chirongi nuts and watermelon seeds (available in Indian grocers), and red rose petals to garnish (optional) 450g/1lb pumpkin, courgettes, bottle gourd or carrots 550ml/1 pint milk 1 tsp cardamom seeds, crushed 1 tbsp sultanas 2 tbsp clarified (or unsalted) butter 8 tbsp sugar 3 tbsp halved cashews, flaked almonds, and pistachio slivers, lightly toasted 1 tsp rosewater or screwpine essence (optional, but do not be tempted to add more) silver leaf, chirongi nuts and watermelon seeds (available in Indian grocers), and red rose petals to garnish (optional) Method Trim, peel and finely grate the vegetables.Combine them with milk, cardamom and sultanas in a large non-stick frying pan.Heat gently and bring to a simmer, stirring occassionally.Cook until the vegetables are tender and almost all the liquid has evaporated, stirring frequently as the mixture thickens.Add butter, sugar, nuts, and rosewater or screwpine essence if using, and stir well.Spread halwa out in a shallow pan to cool; garnish.When cool, cut into squares and serve. Trim, peel and finely grate the vegetables. Trim, peel and finely grate the vegetables. Combine them with milk, cardamom and sultanas in a large non-stick frying pan. Combine them with milk, cardamom and sultanas in a large non-stick frying pan. Heat gently and bring to a simmer, stirring occassionally. Heat gently and bring to a simmer, stirring occassionally. Cook until the vegetables are tender and almost all the liquid has evaporated, stirring frequently as the mixture thickens. Cook until the vegetables are tender and almost all the liquid has evaporated, stirring frequently as the mixture thickens. Add butter, sugar, nuts, and rosewater or screwpine essence if using, and stir well. Add butter, sugar, nuts, and rosewater or screwpine essence if using, and stir well. Spread halwa out in a shallow pan to cool; garnish. Spread halwa out in a shallow pan to cool; garnish. When cool, cut into squares and serve. When cool, cut into squares and serve. | {
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"content": "An average of 5.0 out of 5 stars from 2 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/pumpkinhalwa_73020_16x9.jpg Pumpkin halwa is a very popular sweet dish usually made for special occasions. 450g/1lb pumpkin, courgettes, bottle gourd or carrots550ml/1 pint milk1 tsp cardamom seeds, crushed1 tbsp sultanas2 tbsp clarified (or unsalted) butter8 tbsp sugar3 tbsp halved cashews, flaked almonds, and pistachio slivers, lightly toasted 1 tsp rosewater or screwpine essence (optional, but do not be tempted to add more)silver leaf, chirongi nuts and watermelon seeds (available in Indian grocers), and red rose petals to garnish (optional) 450g/1lb pumpkin, courgettes, bottle gourd or carrots 550ml/1 pint milk 1 tsp cardamom seeds, crushed 1 tbsp sultanas 2 tbsp clarified (or unsalted) butter 8 tbsp sugar 3 tbsp halved cashews, flaked almonds, and pistachio slivers, lightly toasted 1 tsp rosewater or screwpine essence (optional, but do not be tempted to add more) silver leaf, chirongi nuts and watermelon seeds (available in Indian grocers), and red rose petals to garnish (optional) Method Trim, peel and finely grate the vegetables.Combine them with milk, cardamom and sultanas in a large non-stick frying pan.Heat gently and bring to a simmer, stirring occassionally.Cook until the vegetables are tender and almost all the liquid has evaporated, stirring frequently as the mixture thickens.Add butter, sugar, nuts, and rosewater or screwpine essence if using, and stir well.Spread halwa out in a shallow pan to cool; garnish.When cool, cut into squares and serve. Trim, peel and finely grate the vegetables. Trim, peel and finely grate the vegetables. Combine them with milk, cardamom and sultanas in a large non-stick frying pan. Combine them with milk, cardamom and sultanas in a large non-stick frying pan. Heat gently and bring to a simmer, stirring occassionally. Heat gently and bring to a simmer, stirring occassionally. Cook until the vegetables are tender and almost all the liquid has evaporated, stirring frequently as the mixture thickens. Cook until the vegetables are tender and almost all the liquid has evaporated, stirring frequently as the mixture thickens. Add butter, sugar, nuts, and rosewater or screwpine essence if using, and stir well. Add butter, sugar, nuts, and rosewater or screwpine essence if using, and stir well. Spread halwa out in a shallow pan to cool; garnish. Spread halwa out in a shallow pan to cool; garnish. When cool, cut into squares and serve. When cool, cut into squares and serve."
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} | 46b32ff830bc05315e8e6428409f90adb5aa1cff86053cd49d0dadff33307f94 | Warming beetroot and coconut curry recipe
An average of 4.6 out of 5 stars from 8 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/warming_beetroot_and_65072_16x9.jpg Bright lime and warming spices match beetroot’s natural mellow sweetness in this vibrant, vegetarian curry. 2 tbsp coconut oil6 curry leaves2 onions, roughly chopped1 bunch fresh beetroot (about 400g/14oz), peeled and chopped into 2cm/¾in wedges4cm/1½in piece fresh ginger, peeled and grated 2 garlic cloves, grated 2 tbsp tomato purée1 green chilli, finely chopped 2 tsp medium curry powder1 tsp ground coriander 400ml tin coconut milk400g tin chickpeas, drainedsalt and freshly ground black pepper 2 tbsp coconut oil 6 curry leaves 2 onions, roughly chopped 1 bunch fresh beetroot (about 400g/14oz), peeled and chopped into 2cm/¾in wedges 4cm/1½in piece fresh ginger, peeled and grated 2 garlic cloves, grated 2 tbsp tomato purée 1 green chilli, finely chopped 2 tsp medium curry powder 1 tsp ground coriander 400ml tin coconut milk 400g tin chickpeas, drained salt and freshly ground black pepper 1 tbsp coconut oil½ green cabbage, finely sliced 3 tbsp dessicated coconut 1 green chilli, finely chopped 1 tbsp coconut oil ½ green cabbage, finely sliced 3 tbsp dessicated coconut 1 green chilli, finely chopped 1 lime, sliced into wedges basmati rice or flatbreadsfresh coriander 1 lime, sliced into wedges basmati rice or flatbreads fresh coriander Method Heat the coconut oil for the curry in a large saucepan over a medium–high heat. Stir in the curry leaves until they begin to crackle, then add the onions and a pinch of salt and reduce the heat to medium. Cook for 10 minutes until the onions are softened, then add the beetroot, ginger, garlic, tomato purée, green chilli and spices. Stir for a minute until everything is fragrant. Pour in the coconut milk and chickpeas, then fill the coconut milk tin with water and pour into the saucepan. Season generously, then cover with a lid and simmer for around 40 minutes, stirring occasionally, until the beetroot is tender and the curry has thickened.Heat the coconut oil for the cabbage in a large frying pan. Add the cabbage and a pinch of salt, then stir-fry for 4–5 minutes until charred in places. Stir in the desiccated coconut and chilli and continue to cook until the coconut is toasted (about 3 minutes). Ladle the curry into bowls and serve with a wedge of lime and a spoonful of the cabbage. Serve alongside rice or flatbreads. Heat the coconut oil for the curry in a large saucepan over a medium–high heat. Stir in the curry leaves until they begin to crackle, then add the onions and a pinch of salt and reduce the heat to medium. Cook for 10 minutes until the onions are softened, then add the beetroot, ginger, garlic, tomato purée, green chilli and spices. Stir for a minute until everything is fragrant. Heat the coconut oil for the curry in a large saucepan over a medium–high heat. Stir in the curry leaves until they begin to crackle, then add the onions and a pinch of salt and reduce the heat to medium. Cook for 10 minutes until the onions are softened, then add the beetroot, ginger, garlic, tomato purée, green chilli and spices. Stir for a minute until everything is fragrant. Pour in the coconut milk and chickpeas, then fill the coconut milk tin with water and pour into the saucepan. Season generously, then cover with a lid and simmer for around 40 minutes, stirring occasionally, until the beetroot is tender and the curry has thickened. Pour in the coconut milk and chickpeas, then fill the coconut milk tin with water and pour into the saucepan. Season generously, then cover with a lid and simmer for around 40 minutes, stirring occasionally, until the beetroot is tender and the curry has thickened. Heat the coconut oil for the cabbage in a large frying pan. Add the cabbage and a pinch of salt, then stir-fry for 4–5 minutes until charred in places. Stir in the desiccated coconut and chilli and continue to cook until the coconut is toasted (about 3 minutes). Heat the coconut oil for the cabbage in a large frying pan. Add the cabbage and a pinch of salt, then stir-fry for 4–5 minutes until charred in places. Stir in the desiccated coconut and chilli and continue to cook until the coconut is toasted (about 3 minutes). Ladle the curry into bowls and serve with a wedge of lime and a spoonful of the cabbage. Serve alongside rice or flatbreads. Ladle the curry into bowls and serve with a wedge of lime and a spoonful of the cabbage. Serve alongside rice or flatbreads. | {
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"title": "Warming beetroot and coconut curry recipe",
"content": "An average of 4.6 out of 5 stars from 8 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/warming_beetroot_and_65072_16x9.jpg Bright lime and warming spices match beetroot’s natural mellow sweetness in this vibrant, vegetarian curry. 2 tbsp coconut oil6 curry leaves2 onions, roughly chopped1 bunch fresh beetroot (about 400g/14oz), peeled and chopped into 2cm/¾in wedges4cm/1½in piece fresh ginger, peeled and grated 2 garlic cloves, grated 2 tbsp tomato purée1 green chilli, finely chopped 2 tsp medium curry powder1 tsp ground coriander 400ml tin coconut milk400g tin chickpeas, drainedsalt and freshly ground black pepper 2 tbsp coconut oil 6 curry leaves 2 onions, roughly chopped 1 bunch fresh beetroot (about 400g/14oz), peeled and chopped into 2cm/¾in wedges 4cm/1½in piece fresh ginger, peeled and grated 2 garlic cloves, grated 2 tbsp tomato purée 1 green chilli, finely chopped 2 tsp medium curry powder 1 tsp ground coriander 400ml tin coconut milk 400g tin chickpeas, drained salt and freshly ground black pepper 1 tbsp coconut oil½ green cabbage, finely sliced 3 tbsp dessicated coconut 1 green chilli, finely chopped 1 tbsp coconut oil ½ green cabbage, finely sliced 3 tbsp dessicated coconut 1 green chilli, finely chopped 1 lime, sliced into wedges basmati rice or flatbreadsfresh coriander 1 lime, sliced into wedges basmati rice or flatbreads fresh coriander Method Heat the coconut oil for the curry in a large saucepan over a medium–high heat. Stir in the curry leaves until they begin to crackle, then add the onions and a pinch of salt and reduce the heat to medium. Cook for 10 minutes until the onions are softened, then add the beetroot, ginger, garlic, tomato purée, green chilli and spices. Stir for a minute until everything is fragrant. Pour in the coconut milk and chickpeas, then fill the coconut milk tin with water and pour into the saucepan. Season generously, then cover with a lid and simmer for around 40 minutes, stirring occasionally, until the beetroot is tender and the curry has thickened.Heat the coconut oil for the cabbage in a large frying pan. Add the cabbage and a pinch of salt, then stir-fry for 4–5 minutes until charred in places. Stir in the desiccated coconut and chilli and continue to cook until the coconut is toasted (about 3 minutes). Ladle the curry into bowls and serve with a wedge of lime and a spoonful of the cabbage. Serve alongside rice or flatbreads. Heat the coconut oil for the curry in a large saucepan over a medium–high heat. Stir in the curry leaves until they begin to crackle, then add the onions and a pinch of salt and reduce the heat to medium. Cook for 10 minutes until the onions are softened, then add the beetroot, ginger, garlic, tomato purée, green chilli and spices. Stir for a minute until everything is fragrant. Heat the coconut oil for the curry in a large saucepan over a medium–high heat. Stir in the curry leaves until they begin to crackle, then add the onions and a pinch of salt and reduce the heat to medium. Cook for 10 minutes until the onions are softened, then add the beetroot, ginger, garlic, tomato purée, green chilli and spices. Stir for a minute until everything is fragrant. Pour in the coconut milk and chickpeas, then fill the coconut milk tin with water and pour into the saucepan. Season generously, then cover with a lid and simmer for around 40 minutes, stirring occasionally, until the beetroot is tender and the curry has thickened. Pour in the coconut milk and chickpeas, then fill the coconut milk tin with water and pour into the saucepan. Season generously, then cover with a lid and simmer for around 40 minutes, stirring occasionally, until the beetroot is tender and the curry has thickened. Heat the coconut oil for the cabbage in a large frying pan. Add the cabbage and a pinch of salt, then stir-fry for 4–5 minutes until charred in places. Stir in the desiccated coconut and chilli and continue to cook until the coconut is toasted (about 3 minutes). Heat the coconut oil for the cabbage in a large frying pan. Add the cabbage and a pinch of salt, then stir-fry for 4–5 minutes until charred in places. Stir in the desiccated coconut and chilli and continue to cook until the coconut is toasted (about 3 minutes). Ladle the curry into bowls and serve with a wedge of lime and a spoonful of the cabbage. Serve alongside rice or flatbreads. Ladle the curry into bowls and serve with a wedge of lime and a spoonful of the cabbage. Serve alongside rice or flatbreads."
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} | 50ef3d1defdea0bc5d420e6e4bab724bfd5cf4b77cc89f3c5fad490f3e3e981e | Sweet potato and halloumi curry recipe
An average of 4.5 out of 5 stars from 74 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/sweet_potato_and_08653_16x9.jpg A versatile veggie curry that is great for batch cooking. 250g/9oz halloumi, cut into chunks1 sweet potato (or potato), peeled and cut into chunks1 aubergine, cut into chunks6 sprouting broccoli spears2 tbsp vegetable oilsalt and freshly ground black pepper 250g/9oz halloumi, cut into chunks 1 sweet potato (or potato), peeled and cut into chunks 1 aubergine, cut into chunks 6 sprouting broccoli spears 2 tbsp vegetable oil salt and freshly ground black pepper 1 tbsp vegetable oil1 carrot, peeled and roughly chopped1 onion, finely chopped3 garlic cloves, chopped 1 knob fresh root ginger, peeled and grated 2 celery sticks, chopped 2 tbsp Madras curry powder 1 eating apple, peeled, cored and finely chopped500ml/18fl oz vegetable stock (or chicken stock) 1 tbsp vegetable oil 1 carrot, peeled and roughly chopped 1 onion, finely chopped 3 garlic cloves, chopped 1 knob fresh root ginger, peeled and grated 2 celery sticks, chopped 2 tbsp Madras curry powder 1 eating apple, peeled, cored and finely chopped 500ml/18fl oz vegetable stock (or chicken stock) 2 tomatoes, finely chopped1 red or green chilli, chopped1 knob fresh root ginger, peeled and grated 1 tsp coriander seeds, toasted and crushed1 lime, juice only salt and freshly ground black pepper 2 tomatoes, finely chopped 1 red or green chilli, chopped 1 knob fresh root ginger, peeled and grated 1 tsp coriander seeds, toasted and crushed 1 lime, juice only salt and freshly ground black pepper Method To make the roasted vegetables and halloumi, preheat the oven to 220C/200C Fan/Gas 7. Place the halloumi, sweet potato, aubergine and broccoli spears in a roasting tin and toss in the oil. Season with salt and pepper. Roast in the oven for 25 minutes or until coloured and softened.To make the curry sauce, heat the oil in a saucepan and sweat the vegetables for 10 minutes, or until softened. Add the curry powder, apple and stock and simmer for 20 minutes until all the vegetables are softened and the sauce is reduced. Blend to a smooth sauce with a blender or in a food processor. Pass the sauce through a sieve if you prefer a very smooth texture. To make the dressing, mix the tomato, chilli, ginger, coriander seeds and lime juice together in a bowl and season with salt and pepper. Toss the roasted vegetables and halloumi in this dressing. Place the curry sauce in the bottom of a serving bowl and top with the roasted vegetables and halloumi. Serve immediately. To make the roasted vegetables and halloumi, preheat the oven to 220C/200C Fan/Gas 7. Place the halloumi, sweet potato, aubergine and broccoli spears in a roasting tin and toss in the oil. Season with salt and pepper. Roast in the oven for 25 minutes or until coloured and softened. To make the roasted vegetables and halloumi, preheat the oven to 220C/200C Fan/Gas 7. Place the halloumi, sweet potato, aubergine and broccoli spears in a roasting tin and toss in the oil. Season with salt and pepper. Roast in the oven for 25 minutes or until coloured and softened. To make the curry sauce, heat the oil in a saucepan and sweat the vegetables for 10 minutes, or until softened. Add the curry powder, apple and stock and simmer for 20 minutes until all the vegetables are softened and the sauce is reduced. Blend to a smooth sauce with a blender or in a food processor. Pass the sauce through a sieve if you prefer a very smooth texture. To make the curry sauce, heat the oil in a saucepan and sweat the vegetables for 10 minutes, or until softened. Add the curry powder, apple and stock and simmer for 20 minutes until all the vegetables are softened and the sauce is reduced. Blend to a smooth sauce with a blender or in a food processor. Pass the sauce through a sieve if you prefer a very smooth texture. To make the dressing, mix the tomato, chilli, ginger, coriander seeds and lime juice together in a bowl and season with salt and pepper. Toss the roasted vegetables and halloumi in this dressing. Place the curry sauce in the bottom of a serving bowl and top with the roasted vegetables and halloumi. Serve immediately. To make the dressing, mix the tomato, chilli, ginger, coriander seeds and lime juice together in a bowl and season with salt and pepper. Toss the roasted vegetables and halloumi in this dressing. Place the curry sauce in the bottom of a serving bowl and top with the roasted vegetables and halloumi. Serve immediately. | {
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"title": "Sweet potato and halloumi curry recipe",
"content": "An average of 4.5 out of 5 stars from 74 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/sweet_potato_and_08653_16x9.jpg A versatile veggie curry that is great for batch cooking. 250g/9oz halloumi, cut into chunks1 sweet potato (or potato), peeled and cut into chunks1 aubergine, cut into chunks6 sprouting broccoli spears2 tbsp vegetable oilsalt and freshly ground black pepper 250g/9oz halloumi, cut into chunks 1 sweet potato (or potato), peeled and cut into chunks 1 aubergine, cut into chunks 6 sprouting broccoli spears 2 tbsp vegetable oil salt and freshly ground black pepper 1 tbsp vegetable oil1 carrot, peeled and roughly chopped1 onion, finely chopped3 garlic cloves, chopped 1 knob fresh root ginger, peeled and grated 2 celery sticks, chopped 2 tbsp Madras curry powder 1 eating apple, peeled, cored and finely chopped500ml/18fl oz vegetable stock (or chicken stock) 1 tbsp vegetable oil 1 carrot, peeled and roughly chopped 1 onion, finely chopped 3 garlic cloves, chopped 1 knob fresh root ginger, peeled and grated 2 celery sticks, chopped 2 tbsp Madras curry powder 1 eating apple, peeled, cored and finely chopped 500ml/18fl oz vegetable stock (or chicken stock) 2 tomatoes, finely chopped1 red or green chilli, chopped1 knob fresh root ginger, peeled and grated 1 tsp coriander seeds, toasted and crushed1 lime, juice only salt and freshly ground black pepper 2 tomatoes, finely chopped 1 red or green chilli, chopped 1 knob fresh root ginger, peeled and grated 1 tsp coriander seeds, toasted and crushed 1 lime, juice only salt and freshly ground black pepper Method To make the roasted vegetables and halloumi, preheat the oven to 220C/200C Fan/Gas 7. Place the halloumi, sweet potato, aubergine and broccoli spears in a roasting tin and toss in the oil. Season with salt and pepper. Roast in the oven for 25 minutes or until coloured and softened.To make the curry sauce, heat the oil in a saucepan and sweat the vegetables for 10 minutes, or until softened. Add the curry powder, apple and stock and simmer for 20 minutes until all the vegetables are softened and the sauce is reduced. Blend to a smooth sauce with a blender or in a food processor. Pass the sauce through a sieve if you prefer a very smooth texture. To make the dressing, mix the tomato, chilli, ginger, coriander seeds and lime juice together in a bowl and season with salt and pepper. Toss the roasted vegetables and halloumi in this dressing. Place the curry sauce in the bottom of a serving bowl and top with the roasted vegetables and halloumi. Serve immediately. To make the roasted vegetables and halloumi, preheat the oven to 220C/200C Fan/Gas 7. Place the halloumi, sweet potato, aubergine and broccoli spears in a roasting tin and toss in the oil. Season with salt and pepper. Roast in the oven for 25 minutes or until coloured and softened. To make the roasted vegetables and halloumi, preheat the oven to 220C/200C Fan/Gas 7. Place the halloumi, sweet potato, aubergine and broccoli spears in a roasting tin and toss in the oil. Season with salt and pepper. Roast in the oven for 25 minutes or until coloured and softened. To make the curry sauce, heat the oil in a saucepan and sweat the vegetables for 10 minutes, or until softened. Add the curry powder, apple and stock and simmer for 20 minutes until all the vegetables are softened and the sauce is reduced. Blend to a smooth sauce with a blender or in a food processor. Pass the sauce through a sieve if you prefer a very smooth texture. To make the curry sauce, heat the oil in a saucepan and sweat the vegetables for 10 minutes, or until softened. Add the curry powder, apple and stock and simmer for 20 minutes until all the vegetables are softened and the sauce is reduced. Blend to a smooth sauce with a blender or in a food processor. Pass the sauce through a sieve if you prefer a very smooth texture. To make the dressing, mix the tomato, chilli, ginger, coriander seeds and lime juice together in a bowl and season with salt and pepper. Toss the roasted vegetables and halloumi in this dressing. Place the curry sauce in the bottom of a serving bowl and top with the roasted vegetables and halloumi. Serve immediately. To make the dressing, mix the tomato, chilli, ginger, coriander seeds and lime juice together in a bowl and season with salt and pepper. Toss the roasted vegetables and halloumi in this dressing. Place the curry sauce in the bottom of a serving bowl and top with the roasted vegetables and halloumi. Serve immediately."
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} | b2d07b5813ccd1dedd8e2276fed48e04408d03496bcc10d8364dd22ed19a516d | Paneer and roasted vegetable curry recipe
An average of 4.6 out of 5 stars from 43 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/paneer_and_roasted_76489_16x9.jpg Paneer is an Indian cheese with a mild flavour, that stays firm when roasted. It is combined with roasted cauliflower and sweet potato in this deliciously rich, satisfying and creamy curry. 4 tbsp sunflower oil 1 cauliflower, cut into florets 300g/10½oz sweet potato, peeled and cut into 2cm/¾in chunks225g/8oz paneer, cut into 1cm/½in dice2 onions, sliced 3cm/1¼in piece fresh root ginger, peeled and grated 1 tbsp curry powder1 tbsp garam masala¼ tsp ground cloves 2 tbsp plain flour 600ml/20fl oz hot vegetable stock 2 tbsp mango chutney150ml/¼ pint double cream115g/4oz baby spinach1 lemon, juice onlysalt and freshly ground black pepperfreshly cooked rice, to serve 4 tbsp sunflower oil 1 cauliflower, cut into florets 300g/10½oz sweet potato, peeled and cut into 2cm/¾in chunks 225g/8oz paneer, cut into 1cm/½in dice 2 onions, sliced 3cm/1¼in piece fresh root ginger, peeled and grated 1 tbsp curry powder 1 tbsp garam masala ¼ tsp ground cloves 2 tbsp plain flour 600ml/20fl oz hot vegetable stock 2 tbsp mango chutney 150ml/¼ pint double cream 115g/4oz baby spinach 1 lemon, juice only salt and freshly ground black pepper freshly cooked rice, to serve Method Preheat the oven to 220C/200C Fan/Gas 7.Drizzle 2 tablespoons of the oil into a large roasting tin, add the cauliflower and sweet potato and stir to coat. Season with salt and pepper and roast for about 15 minutes. Add the paneer to one end of the roasting tin and return to the oven for 5–10 minutes, turning halfway through, until the cheese is golden on both sides, the cauliflower is golden and the sweet potato is tender.Meanwhile, heat the remaining oil in a large, deep frying pan. Add the onions and ginger and fry for 5–10 minutes, or until softened. Sprinkle in the spices and flour and stir over the heat for a few seconds. Gradually pour in the stock, stirring until thickened, and simmer for a few minutes over a high heat. Stir in the mango chutney, cream, roasted cauliflower and sweet potato and the spinach. Stir until heated through and the spinach has wilted. Stir in the lemon juice and season with salt and pepper. Add the paneer at the last moment and serve piping hot, with the rice. Preheat the oven to 220C/200C Fan/Gas 7. Preheat the oven to 220C/200C Fan/Gas 7. Drizzle 2 tablespoons of the oil into a large roasting tin, add the cauliflower and sweet potato and stir to coat. Season with salt and pepper and roast for about 15 minutes. Drizzle 2 tablespoons of the oil into a large roasting tin, add the cauliflower and sweet potato and stir to coat. Season with salt and pepper and roast for about 15 minutes. Add the paneer to one end of the roasting tin and return to the oven for 5–10 minutes, turning halfway through, until the cheese is golden on both sides, the cauliflower is golden and the sweet potato is tender. Add the paneer to one end of the roasting tin and return to the oven for 5–10 minutes, turning halfway through, until the cheese is golden on both sides, the cauliflower is golden and the sweet potato is tender. Meanwhile, heat the remaining oil in a large, deep frying pan. Add the onions and ginger and fry for 5–10 minutes, or until softened. Sprinkle in the spices and flour and stir over the heat for a few seconds. Gradually pour in the stock, stirring until thickened, and simmer for a few minutes over a high heat. Meanwhile, heat the remaining oil in a large, deep frying pan. Add the onions and ginger and fry for 5–10 minutes, or until softened. Sprinkle in the spices and flour and stir over the heat for a few seconds. Gradually pour in the stock, stirring until thickened, and simmer for a few minutes over a high heat. Stir in the mango chutney, cream, roasted cauliflower and sweet potato and the spinach. Stir until heated through and the spinach has wilted. Stir in the lemon juice and season with salt and pepper. Stir in the mango chutney, cream, roasted cauliflower and sweet potato and the spinach. Stir until heated through and the spinach has wilted. Stir in the lemon juice and season with salt and pepper. Add the paneer at the last moment and serve piping hot, with the rice. Add the paneer at the last moment and serve piping hot, with the rice. | {
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"title": "Paneer and roasted vegetable curry recipe",
"content": "An average of 4.6 out of 5 stars from 43 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/paneer_and_roasted_76489_16x9.jpg Paneer is an Indian cheese with a mild flavour, that stays firm when roasted. It is combined with roasted cauliflower and sweet potato in this deliciously rich, satisfying and creamy curry. 4 tbsp sunflower oil 1 cauliflower, cut into florets 300g/10½oz sweet potato, peeled and cut into 2cm/¾in chunks225g/8oz paneer, cut into 1cm/½in dice2 onions, sliced 3cm/1¼in piece fresh root ginger, peeled and grated 1 tbsp curry powder1 tbsp garam masala¼ tsp ground cloves 2 tbsp plain flour 600ml/20fl oz hot vegetable stock 2 tbsp mango chutney150ml/¼ pint double cream115g/4oz baby spinach1 lemon, juice onlysalt and freshly ground black pepperfreshly cooked rice, to serve 4 tbsp sunflower oil 1 cauliflower, cut into florets 300g/10½oz sweet potato, peeled and cut into 2cm/¾in chunks 225g/8oz paneer, cut into 1cm/½in dice 2 onions, sliced 3cm/1¼in piece fresh root ginger, peeled and grated 1 tbsp curry powder 1 tbsp garam masala ¼ tsp ground cloves 2 tbsp plain flour 600ml/20fl oz hot vegetable stock 2 tbsp mango chutney 150ml/¼ pint double cream 115g/4oz baby spinach 1 lemon, juice only salt and freshly ground black pepper freshly cooked rice, to serve Method Preheat the oven to 220C/200C Fan/Gas 7.Drizzle 2 tablespoons of the oil into a large roasting tin, add the cauliflower and sweet potato and stir to coat. Season with salt and pepper and roast for about 15 minutes. Add the paneer to one end of the roasting tin and return to the oven for 5–10 minutes, turning halfway through, until the cheese is golden on both sides, the cauliflower is golden and the sweet potato is tender.Meanwhile, heat the remaining oil in a large, deep frying pan. Add the onions and ginger and fry for 5–10 minutes, or until softened. Sprinkle in the spices and flour and stir over the heat for a few seconds. Gradually pour in the stock, stirring until thickened, and simmer for a few minutes over a high heat. Stir in the mango chutney, cream, roasted cauliflower and sweet potato and the spinach. Stir until heated through and the spinach has wilted. Stir in the lemon juice and season with salt and pepper. Add the paneer at the last moment and serve piping hot, with the rice. Preheat the oven to 220C/200C Fan/Gas 7. Preheat the oven to 220C/200C Fan/Gas 7. Drizzle 2 tablespoons of the oil into a large roasting tin, add the cauliflower and sweet potato and stir to coat. Season with salt and pepper and roast for about 15 minutes. Drizzle 2 tablespoons of the oil into a large roasting tin, add the cauliflower and sweet potato and stir to coat. Season with salt and pepper and roast for about 15 minutes. Add the paneer to one end of the roasting tin and return to the oven for 5–10 minutes, turning halfway through, until the cheese is golden on both sides, the cauliflower is golden and the sweet potato is tender. Add the paneer to one end of the roasting tin and return to the oven for 5–10 minutes, turning halfway through, until the cheese is golden on both sides, the cauliflower is golden and the sweet potato is tender. Meanwhile, heat the remaining oil in a large, deep frying pan. Add the onions and ginger and fry for 5–10 minutes, or until softened. Sprinkle in the spices and flour and stir over the heat for a few seconds. Gradually pour in the stock, stirring until thickened, and simmer for a few minutes over a high heat. Meanwhile, heat the remaining oil in a large, deep frying pan. Add the onions and ginger and fry for 5–10 minutes, or until softened. Sprinkle in the spices and flour and stir over the heat for a few seconds. Gradually pour in the stock, stirring until thickened, and simmer for a few minutes over a high heat. Stir in the mango chutney, cream, roasted cauliflower and sweet potato and the spinach. Stir until heated through and the spinach has wilted. Stir in the lemon juice and season with salt and pepper. Stir in the mango chutney, cream, roasted cauliflower and sweet potato and the spinach. Stir until heated through and the spinach has wilted. Stir in the lemon juice and season with salt and pepper. Add the paneer at the last moment and serve piping hot, with the rice. Add the paneer at the last moment and serve piping hot, with the rice."
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} | 075b837c2cf770770367b6a11290d3a2eaefbeb5c2817ed57866b15416b1fad0 | Vegan tofu katsu curry recipe
An average of 4.4 out of 5 stars from 39 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/vegan_tofu_katsu_52859_16x9.jpg Make the sauce for this tofu katsu curry recipe ahead of time so that all you have to do before dinner is breadcrumb the tofu and quickly fry it. Each serving provides 802 kcal, 23g protein, 45g carbohydrates (of which 10g sugars), 58g fat (of which 10g saturates), 5.5g fibre and 1.7g salt. 2 tbsp sunflower oil1 onion, finely chopped2 garlic cloves, sliced15g/½oz fresh root ginger, peeled and finely chopped1 tsp medium curry powder½ tsp ground turmeric½ tsp ground star anise or Chinese five-spice15g/½oz plain flour275ml/9½fl oz vegetable stock (made with ½ cube)2 tsp tomato purée1 tsp soft light brown sugarflaked sea salt and freshly ground black pepper 2 tbsp sunflower oil 1 onion, finely chopped 2 garlic cloves, sliced 15g/½oz fresh root ginger, peeled and finely chopped 1 tsp medium curry powder ½ tsp ground turmeric ½ tsp ground star anise or Chinese five-spice 15g/½oz plain flour 275ml/9½fl oz vegetable stock (made with ½ cube) 2 tsp tomato purée 1 tsp soft light brown sugar flaked sea salt and freshly ground black pepper 280g/10oz extra-firm tofu, well drained 2 tbsp cornflour40g/1½oz panko breadcrumbs or dry white breadcrumbs 25g/1oz coconut yoghurt6 tbsp sunflower or groundnut oil 280g/10oz extra-firm tofu, well drained 2 tbsp cornflour 40g/1½oz panko breadcrumbs or dry white breadcrumbs 25g/1oz coconut yoghurt 6 tbsp sunflower or groundnut oil 1 spring onion, thinly sliced on the diagonal1 tsp thin strips fresh root gingerfreshly cooked rice 1 spring onion, thinly sliced on the diagonal 1 tsp thin strips fresh root ginger freshly cooked rice Method To make the sauce, heat the oil in a saucepan and cook the onion for 5 minutes, or until softened and lightly browned. Add the ginger and garlic and fry for a few seconds more. Add the curry powder, turmeric and star anise and season with salt and pepper. Cook for 1 minute. Sprinkle over the flour and stir well. Gradually add the stock, stirring constantly.Add the tomato purée and sugar and bring to a simmer. Cook for 5 minutes, stirring occasionally. Remove from the heat and blend with a stick blender until smooth. (If you don’t have a stick blender, cool for a few minutes and blend in a food processor.) Cut the tofu into six even slices. Spread the cornflour over a small plate and sprinkle the breadcrumbs over another plate. Dust one of the tofu slices lightly in cornflour, then brush with the yoghurt. Turn the tofu in the breadcrumbs to coat on all sides, then transfer to a tray lined with baking paper. Repeat the process with the remaining tofu slices. Pour the oil into a large frying pan and set over a medium heat. Using a palette knife, gently lower the tofu slices into the hot oil. Cook for 2–3 minutes on each side, or until the breadcrumbs are crisp and golden-brown. You may need to do this in batches. Drain the tofu on kitchen paper.Meanwhile, warm the sauce, adding a little extra water if needed. Divide the rice between two shallow bowls or plates and top with the tofu. Pour over a little of the sauce and serve the rest separately. To make the sauce, heat the oil in a saucepan and cook the onion for 5 minutes, or until softened and lightly browned. Add the ginger and garlic and fry for a few seconds more. To make the sauce, heat the oil in a saucepan and cook the onion for 5 minutes, or until softened and lightly browned. Add the ginger and garlic and fry for a few seconds more. Add the curry powder, turmeric and star anise and season with salt and pepper. Cook for 1 minute. Sprinkle over the flour and stir well. Gradually add the stock, stirring constantly. Add the curry powder, turmeric and star anise and season with salt and pepper. Cook for 1 minute. Sprinkle over the flour and stir well. Gradually add the stock, stirring constantly. Add the tomato purée and sugar and bring to a simmer. Cook for 5 minutes, stirring occasionally. Remove from the heat and blend with a stick blender until smooth. (If you don’t have a stick blender, cool for a few minutes and blend in a food processor.) Add the tomato purée and sugar and bring to a simmer. Cook for 5 minutes, stirring occasionally. Remove from the heat and blend with a stick blender until smooth. (If you don’t have a stick blender, cool for a few minutes and blend in a food processor.) Cut the tofu into six even slices. Spread the cornflour over a small plate and sprinkle the breadcrumbs over another plate. Dust one of the tofu slices lightly in cornflour, then brush with the yoghurt. Cut the tofu into six even slices. Spread the cornflour over a small plate and sprinkle the breadcrumbs over another plate. Dust one of the tofu slices lightly in cornflour, then brush with the yoghurt. Turn the tofu in the breadcrumbs to coat on all sides, then transfer to a tray lined with baking paper. Repeat the process with the remaining tofu slices. Turn the tofu in the breadcrumbs to coat on all sides, then transfer to a tray lined with baking paper. Repeat the process with the remaining tofu slices. Pour the oil into a large frying pan and set over a medium heat. Using a palette knife, gently lower the tofu slices into the hot oil. Cook for 2–3 minutes on each side, or until the breadcrumbs are crisp and golden-brown. You may need to do this in batches. Drain the tofu on kitchen paper. Pour the oil into a large frying pan and set over a medium heat. Using a palette knife, gently lower the tofu slices into the hot oil. Cook for 2–3 minutes on each side, or until the breadcrumbs are crisp and golden-brown. You may need to do this in batches. Drain the tofu on kitchen paper. Meanwhile, warm the sauce, adding a little extra water if needed. Divide the rice between two shallow bowls or plates and top with the tofu. Pour over a little of the sauce and serve the rest separately. Meanwhile, warm the sauce, adding a little extra water if needed. Divide the rice between two shallow bowls or plates and top with the tofu. Pour over a little of the sauce and serve the rest separately. | {
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"title": "Vegan tofu katsu curry recipe",
"content": "An average of 4.4 out of 5 stars from 39 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/vegan_tofu_katsu_52859_16x9.jpg Make the sauce for this tofu katsu curry recipe ahead of time so that all you have to do before dinner is breadcrumb the tofu and quickly fry it. Each serving provides 802 kcal, 23g protein, 45g carbohydrates (of which 10g sugars), 58g fat (of which 10g saturates), 5.5g fibre and 1.7g salt. 2 tbsp sunflower oil1 onion, finely chopped2 garlic cloves, sliced15g/½oz fresh root ginger, peeled and finely chopped1 tsp medium curry powder½ tsp ground turmeric½ tsp ground star anise or Chinese five-spice15g/½oz plain flour275ml/9½fl oz vegetable stock (made with ½ cube)2 tsp tomato purée1 tsp soft light brown sugarflaked sea salt and freshly ground black pepper 2 tbsp sunflower oil 1 onion, finely chopped 2 garlic cloves, sliced 15g/½oz fresh root ginger, peeled and finely chopped 1 tsp medium curry powder ½ tsp ground turmeric ½ tsp ground star anise or Chinese five-spice 15g/½oz plain flour 275ml/9½fl oz vegetable stock (made with ½ cube) 2 tsp tomato purée 1 tsp soft light brown sugar flaked sea salt and freshly ground black pepper 280g/10oz extra-firm tofu, well drained 2 tbsp cornflour40g/1½oz panko breadcrumbs or dry white breadcrumbs 25g/1oz coconut yoghurt6 tbsp sunflower or groundnut oil 280g/10oz extra-firm tofu, well drained 2 tbsp cornflour 40g/1½oz panko breadcrumbs or dry white breadcrumbs 25g/1oz coconut yoghurt 6 tbsp sunflower or groundnut oil 1 spring onion, thinly sliced on the diagonal1 tsp thin strips fresh root gingerfreshly cooked rice 1 spring onion, thinly sliced on the diagonal 1 tsp thin strips fresh root ginger freshly cooked rice Method To make the sauce, heat the oil in a saucepan and cook the onion for 5 minutes, or until softened and lightly browned. Add the ginger and garlic and fry for a few seconds more. Add the curry powder, turmeric and star anise and season with salt and pepper. Cook for 1 minute. Sprinkle over the flour and stir well. Gradually add the stock, stirring constantly.Add the tomato purée and sugar and bring to a simmer. Cook for 5 minutes, stirring occasionally. Remove from the heat and blend with a stick blender until smooth. (If you don’t have a stick blender, cool for a few minutes and blend in a food processor.) Cut the tofu into six even slices. Spread the cornflour over a small plate and sprinkle the breadcrumbs over another plate. Dust one of the tofu slices lightly in cornflour, then brush with the yoghurt. Turn the tofu in the breadcrumbs to coat on all sides, then transfer to a tray lined with baking paper. Repeat the process with the remaining tofu slices. Pour the oil into a large frying pan and set over a medium heat. Using a palette knife, gently lower the tofu slices into the hot oil. Cook for 2–3 minutes on each side, or until the breadcrumbs are crisp and golden-brown. You may need to do this in batches. Drain the tofu on kitchen paper.Meanwhile, warm the sauce, adding a little extra water if needed. Divide the rice between two shallow bowls or plates and top with the tofu. Pour over a little of the sauce and serve the rest separately. To make the sauce, heat the oil in a saucepan and cook the onion for 5 minutes, or until softened and lightly browned. Add the ginger and garlic and fry for a few seconds more. To make the sauce, heat the oil in a saucepan and cook the onion for 5 minutes, or until softened and lightly browned. Add the ginger and garlic and fry for a few seconds more. Add the curry powder, turmeric and star anise and season with salt and pepper. Cook for 1 minute. Sprinkle over the flour and stir well. Gradually add the stock, stirring constantly. Add the curry powder, turmeric and star anise and season with salt and pepper. Cook for 1 minute. Sprinkle over the flour and stir well. Gradually add the stock, stirring constantly. Add the tomato purée and sugar and bring to a simmer. Cook for 5 minutes, stirring occasionally. Remove from the heat and blend with a stick blender until smooth. (If you don’t have a stick blender, cool for a few minutes and blend in a food processor.) Add the tomato purée and sugar and bring to a simmer. Cook for 5 minutes, stirring occasionally. Remove from the heat and blend with a stick blender until smooth. (If you don’t have a stick blender, cool for a few minutes and blend in a food processor.) Cut the tofu into six even slices. Spread the cornflour over a small plate and sprinkle the breadcrumbs over another plate. Dust one of the tofu slices lightly in cornflour, then brush with the yoghurt. Cut the tofu into six even slices. Spread the cornflour over a small plate and sprinkle the breadcrumbs over another plate. Dust one of the tofu slices lightly in cornflour, then brush with the yoghurt. Turn the tofu in the breadcrumbs to coat on all sides, then transfer to a tray lined with baking paper. Repeat the process with the remaining tofu slices. Turn the tofu in the breadcrumbs to coat on all sides, then transfer to a tray lined with baking paper. Repeat the process with the remaining tofu slices. Pour the oil into a large frying pan and set over a medium heat. Using a palette knife, gently lower the tofu slices into the hot oil. Cook for 2–3 minutes on each side, or until the breadcrumbs are crisp and golden-brown. You may need to do this in batches. Drain the tofu on kitchen paper. Pour the oil into a large frying pan and set over a medium heat. Using a palette knife, gently lower the tofu slices into the hot oil. Cook for 2–3 minutes on each side, or until the breadcrumbs are crisp and golden-brown. You may need to do this in batches. Drain the tofu on kitchen paper. Meanwhile, warm the sauce, adding a little extra water if needed. Divide the rice between two shallow bowls or plates and top with the tofu. Pour over a little of the sauce and serve the rest separately. Meanwhile, warm the sauce, adding a little extra water if needed. Divide the rice between two shallow bowls or plates and top with the tofu. Pour over a little of the sauce and serve the rest separately."
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} | cd2741c5f78604fc72b3358650da69bd9011fab97fa79d0ca815acb9beeb2a0d | Pulled beef nacho fries recipe
An average of 5.0 out of 5 stars from 4 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/killa_nacho_fries_56359_16x9.jpg American fries get the nachos treatment with succulent pulled beef, soured cream, salsa, guacamole and jalapenos. This recipe is based on the Killa Nacho Fries served at Killa Waffles in St Albans. It has been adapted to make it easier to cook in a domestic kitchen and offers substitutes for any elements they wish to keep secret. 2 tbsp vegetable oil1kg/2lb 4oz beef shoulder or chuck, cut into large chunks (alternatively use braising or stewing steak) 500ml/18fl oz beef stock 200ml/7fl oz barbecue sauce 2 tbsp balsamic vinegar 4 garlic cloves, crushed2 tbsp soft light brown sugarsalt and black pepper 2 tbsp vegetable oil 1kg/2lb 4oz beef shoulder or chuck, cut into large chunks (alternatively use braising or stewing steak) 500ml/18fl oz beef stock 200ml/7fl oz barbecue sauce 2 tbsp balsamic vinegar 4 garlic cloves, crushed 2 tbsp soft light brown sugar salt and black pepper 2 avocados, peeled and stones removed½ green chilli, de-seeded and finely chopped½ lime, juice only½ small red onion, finely choppedpinch mild chilli powdersmall handful chopped coriander 2 avocados, peeled and stones removed ½ green chilli, de-seeded and finely chopped ½ lime, juice only ½ small red onion, finely chopped pinch mild chilli powder small handful chopped coriander 2 large vine tomatoes, finely chopped½ small red onion, finely chopped½ green chilli, de-seeded and finely chopped squeeze lime juicepinch mild chilli powder1 heaped tbsp finely chopped chives 2 large vine tomatoes, finely chopped ½ small red onion, finely chopped ½ green chilli, de-seeded and finely chopped squeeze lime juice pinch mild chilli powder 1 heaped tbsp finely chopped chives 600g/1lb 5oz frozen French friespinch mixed dried herbs150g/5½oz soured cream 600g/1lb 5oz frozen French fries pinch mixed dried herbs 150g/5½oz soured cream Method Preheat the oven to 160C/140C Fan/Gas 3, or get a slow cooker ready.To make the pulled beef, heat the oil in a large, flameproof casserole or deep sauté pan over a high heat. Sear the beef in batches, making sure it's browned evenly on all sides. Remove the pieces to a paper-lined plate whilst you cook the rest.Pour the stock into the pan, along with the remaining pulled beef ingredients, seasoning generously with salt and pepper. Mix together, then return the browned meat to the pan.Cover the pan with a lid and transfer to the oven. Cook for 4–5 hours, or until the meat is fall-apart tender, and the sauce has reduced and thickened. Alternatively, transfer to a slow cooker, cover and cook on low for 8–10 hours. Check towards the end of the cooking time as you may need to add a splash of water.Meanwhile, make the guacamole and salsa. For the guacamole, mash the avocadoes with a fork and stir in the remaining ingredients. Season with salt and pepper and set aside. For the salsa, mix all the ingredients together and season with salt and pepper.When the beef is nearly cooked, cook the fries following the packet instructions.To serve, pull the cooked beef apart in the sauce using two forks. Toss the cooked fries with a pinch of mixed herbs. Load the pulled beef on top of the fries and top with the guacamole, salsa and soured cream. Preheat the oven to 160C/140C Fan/Gas 3, or get a slow cooker ready. Preheat the oven to 160C/140C Fan/Gas 3, or get a slow cooker ready. To make the pulled beef, heat the oil in a large, flameproof casserole or deep sauté pan over a high heat. Sear the beef in batches, making sure it's browned evenly on all sides. Remove the pieces to a paper-lined plate whilst you cook the rest. To make the pulled beef, heat the oil in a large, flameproof casserole or deep sauté pan over a high heat. Sear the beef in batches, making sure it's browned evenly on all sides. Remove the pieces to a paper-lined plate whilst you cook the rest. Pour the stock into the pan, along with the remaining pulled beef ingredients, seasoning generously with salt and pepper. Mix together, then return the browned meat to the pan. Pour the stock into the pan, along with the remaining pulled beef ingredients, seasoning generously with salt and pepper. Mix together, then return the browned meat to the pan. Cover the pan with a lid and transfer to the oven. Cook for 4–5 hours, or until the meat is fall-apart tender, and the sauce has reduced and thickened. Alternatively, transfer to a slow cooker, cover and cook on low for 8–10 hours. Check towards the end of the cooking time as you may need to add a splash of water. Cover the pan with a lid and transfer to the oven. Cook for 4–5 hours, or until the meat is fall-apart tender, and the sauce has reduced and thickened. Alternatively, transfer to a slow cooker, cover and cook on low for 8–10 hours. Check towards the end of the cooking time as you may need to add a splash of water. Meanwhile, make the guacamole and salsa. For the guacamole, mash the avocadoes with a fork and stir in the remaining ingredients. Season with salt and pepper and set aside. For the salsa, mix all the ingredients together and season with salt and pepper. Meanwhile, make the guacamole and salsa. For the guacamole, mash the avocadoes with a fork and stir in the remaining ingredients. Season with salt and pepper and set aside. For the salsa, mix all the ingredients together and season with salt and pepper. When the beef is nearly cooked, cook the fries following the packet instructions. When the beef is nearly cooked, cook the fries following the packet instructions. To serve, pull the cooked beef apart in the sauce using two forks. Toss the cooked fries with a pinch of mixed herbs. Load the pulled beef on top of the fries and top with the guacamole, salsa and soured cream. To serve, pull the cooked beef apart in the sauce using two forks. Toss the cooked fries with a pinch of mixed herbs. Load the pulled beef on top of the fries and top with the guacamole, salsa and soured cream. | {
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"title": "Pulled beef nacho fries recipe",
"content": "An average of 5.0 out of 5 stars from 4 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/killa_nacho_fries_56359_16x9.jpg American fries get the nachos treatment with succulent pulled beef, soured cream, salsa, guacamole and jalapenos. This recipe is based on the Killa Nacho Fries served at Killa Waffles in St Albans. It has been adapted to make it easier to cook in a domestic kitchen and offers substitutes for any elements they wish to keep secret. 2 tbsp vegetable oil1kg/2lb 4oz beef shoulder or chuck, cut into large chunks (alternatively use braising or stewing steak) 500ml/18fl oz beef stock 200ml/7fl oz barbecue sauce 2 tbsp balsamic vinegar 4 garlic cloves, crushed2 tbsp soft light brown sugarsalt and black pepper 2 tbsp vegetable oil 1kg/2lb 4oz beef shoulder or chuck, cut into large chunks (alternatively use braising or stewing steak) 500ml/18fl oz beef stock 200ml/7fl oz barbecue sauce 2 tbsp balsamic vinegar 4 garlic cloves, crushed 2 tbsp soft light brown sugar salt and black pepper 2 avocados, peeled and stones removed½ green chilli, de-seeded and finely chopped½ lime, juice only½ small red onion, finely choppedpinch mild chilli powdersmall handful chopped coriander 2 avocados, peeled and stones removed ½ green chilli, de-seeded and finely chopped ½ lime, juice only ½ small red onion, finely chopped pinch mild chilli powder small handful chopped coriander 2 large vine tomatoes, finely chopped½ small red onion, finely chopped½ green chilli, de-seeded and finely chopped squeeze lime juicepinch mild chilli powder1 heaped tbsp finely chopped chives 2 large vine tomatoes, finely chopped ½ small red onion, finely chopped ½ green chilli, de-seeded and finely chopped squeeze lime juice pinch mild chilli powder 1 heaped tbsp finely chopped chives 600g/1lb 5oz frozen French friespinch mixed dried herbs150g/5½oz soured cream 600g/1lb 5oz frozen French fries pinch mixed dried herbs 150g/5½oz soured cream Method Preheat the oven to 160C/140C Fan/Gas 3, or get a slow cooker ready.To make the pulled beef, heat the oil in a large, flameproof casserole or deep sauté pan over a high heat. Sear the beef in batches, making sure it's browned evenly on all sides. Remove the pieces to a paper-lined plate whilst you cook the rest.Pour the stock into the pan, along with the remaining pulled beef ingredients, seasoning generously with salt and pepper. Mix together, then return the browned meat to the pan.Cover the pan with a lid and transfer to the oven. Cook for 4–5 hours, or until the meat is fall-apart tender, and the sauce has reduced and thickened. Alternatively, transfer to a slow cooker, cover and cook on low for 8–10 hours. Check towards the end of the cooking time as you may need to add a splash of water.Meanwhile, make the guacamole and salsa. For the guacamole, mash the avocadoes with a fork and stir in the remaining ingredients. Season with salt and pepper and set aside. For the salsa, mix all the ingredients together and season with salt and pepper.When the beef is nearly cooked, cook the fries following the packet instructions.To serve, pull the cooked beef apart in the sauce using two forks. Toss the cooked fries with a pinch of mixed herbs. Load the pulled beef on top of the fries and top with the guacamole, salsa and soured cream. Preheat the oven to 160C/140C Fan/Gas 3, or get a slow cooker ready. Preheat the oven to 160C/140C Fan/Gas 3, or get a slow cooker ready. To make the pulled beef, heat the oil in a large, flameproof casserole or deep sauté pan over a high heat. Sear the beef in batches, making sure it's browned evenly on all sides. Remove the pieces to a paper-lined plate whilst you cook the rest. To make the pulled beef, heat the oil in a large, flameproof casserole or deep sauté pan over a high heat. Sear the beef in batches, making sure it's browned evenly on all sides. Remove the pieces to a paper-lined plate whilst you cook the rest. Pour the stock into the pan, along with the remaining pulled beef ingredients, seasoning generously with salt and pepper. Mix together, then return the browned meat to the pan. Pour the stock into the pan, along with the remaining pulled beef ingredients, seasoning generously with salt and pepper. Mix together, then return the browned meat to the pan. Cover the pan with a lid and transfer to the oven. Cook for 4–5 hours, or until the meat is fall-apart tender, and the sauce has reduced and thickened. Alternatively, transfer to a slow cooker, cover and cook on low for 8–10 hours. Check towards the end of the cooking time as you may need to add a splash of water. Cover the pan with a lid and transfer to the oven. Cook for 4–5 hours, or until the meat is fall-apart tender, and the sauce has reduced and thickened. Alternatively, transfer to a slow cooker, cover and cook on low for 8–10 hours. Check towards the end of the cooking time as you may need to add a splash of water. Meanwhile, make the guacamole and salsa. For the guacamole, mash the avocadoes with a fork and stir in the remaining ingredients. Season with salt and pepper and set aside. For the salsa, mix all the ingredients together and season with salt and pepper. Meanwhile, make the guacamole and salsa. For the guacamole, mash the avocadoes with a fork and stir in the remaining ingredients. Season with salt and pepper and set aside. For the salsa, mix all the ingredients together and season with salt and pepper. When the beef is nearly cooked, cook the fries following the packet instructions. When the beef is nearly cooked, cook the fries following the packet instructions. To serve, pull the cooked beef apart in the sauce using two forks. Toss the cooked fries with a pinch of mixed herbs. Load the pulled beef on top of the fries and top with the guacamole, salsa and soured cream. To serve, pull the cooked beef apart in the sauce using two forks. Toss the cooked fries with a pinch of mixed herbs. Load the pulled beef on top of the fries and top with the guacamole, salsa and soured cream."
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} | 573182e474498a08eeb458d0fdf40fcb46c084a08ef04f7468f7ad92834a0823 | Black lentil tarka salad recipe
An average of 4.5 out of 5 stars from 8 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/black_tarka_salad_88081_16x9.jpg 15 minutes and a raid of your store cupboard is all you need to make this hearty lentil and chickpea salad, dressed in an aromatic spiced tarka. 400g tin chickpeas (preferably black chickpeas), drained400g tin black beans, drained250g pouch cooked beluga lentils, drainedsmall handful coriander, roughly chopped½ lime, juice only 400g tin chickpeas (preferably black chickpeas), drained 400g tin black beans, drained 250g pouch cooked beluga lentils, drained small handful coriander, roughly chopped ½ lime, juice only 50ml/2fl oz sunflower oil1 green chilli, finely chopped1 small red onion, finely chopped3 garlic cloves, minced30g/1oz fresh root ginger, peeled and finely grated1 tsp black mustard seeds2 tsp cumin seeds1 tsp nigella seeds10 dried curry leaves1 tsp fine sea salt 50ml/2fl oz sunflower oil 1 green chilli, finely chopped 1 small red onion, finely chopped 3 garlic cloves, minced 30g/1oz fresh root ginger, peeled and finely grated 1 tsp black mustard seeds 2 tsp cumin seeds 1 tsp nigella seeds 10 dried curry leaves 1 tsp fine sea salt Method To make the salad, toss all the ingredients together in a large mixing bowl. Set aside.To make the tarka, heat the oil in a medium saucepan over a high heat. Once hot, add all the ingredients except the salt. Fry, stirring, until the seeds just start to pop violently – this should take about 1 minute. Pour the tarka straight into the bowl with the beans, season with the salt and stir together. To make the salad, toss all the ingredients together in a large mixing bowl. Set aside. To make the salad, toss all the ingredients together in a large mixing bowl. Set aside. To make the tarka, heat the oil in a medium saucepan over a high heat. Once hot, add all the ingredients except the salt. Fry, stirring, until the seeds just start to pop violently – this should take about 1 minute. To make the tarka, heat the oil in a medium saucepan over a high heat. Once hot, add all the ingredients except the salt. Fry, stirring, until the seeds just start to pop violently – this should take about 1 minute. Pour the tarka straight into the bowl with the beans, season with the salt and stir together. Pour the tarka straight into the bowl with the beans, season with the salt and stir together. | {
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"title": "Black lentil tarka salad recipe",
"content": "An average of 4.5 out of 5 stars from 8 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/black_tarka_salad_88081_16x9.jpg 15 minutes and a raid of your store cupboard is all you need to make this hearty lentil and chickpea salad, dressed in an aromatic spiced tarka. 400g tin chickpeas (preferably black chickpeas), drained400g tin black beans, drained250g pouch cooked beluga lentils, drainedsmall handful coriander, roughly chopped½ lime, juice only 400g tin chickpeas (preferably black chickpeas), drained 400g tin black beans, drained 250g pouch cooked beluga lentils, drained small handful coriander, roughly chopped ½ lime, juice only 50ml/2fl oz sunflower oil1 green chilli, finely chopped1 small red onion, finely chopped3 garlic cloves, minced30g/1oz fresh root ginger, peeled and finely grated1 tsp black mustard seeds2 tsp cumin seeds1 tsp nigella seeds10 dried curry leaves1 tsp fine sea salt 50ml/2fl oz sunflower oil 1 green chilli, finely chopped 1 small red onion, finely chopped 3 garlic cloves, minced 30g/1oz fresh root ginger, peeled and finely grated 1 tsp black mustard seeds 2 tsp cumin seeds 1 tsp nigella seeds 10 dried curry leaves 1 tsp fine sea salt Method To make the salad, toss all the ingredients together in a large mixing bowl. Set aside.To make the tarka, heat the oil in a medium saucepan over a high heat. Once hot, add all the ingredients except the salt. Fry, stirring, until the seeds just start to pop violently – this should take about 1 minute. Pour the tarka straight into the bowl with the beans, season with the salt and stir together. To make the salad, toss all the ingredients together in a large mixing bowl. Set aside. To make the salad, toss all the ingredients together in a large mixing bowl. Set aside. To make the tarka, heat the oil in a medium saucepan over a high heat. Once hot, add all the ingredients except the salt. Fry, stirring, until the seeds just start to pop violently – this should take about 1 minute. To make the tarka, heat the oil in a medium saucepan over a high heat. Once hot, add all the ingredients except the salt. Fry, stirring, until the seeds just start to pop violently – this should take about 1 minute. Pour the tarka straight into the bowl with the beans, season with the salt and stir together. Pour the tarka straight into the bowl with the beans, season with the salt and stir together."
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} | 276b776e2021bdaea1f7981fc21efbff5939271648ab1254f537203102e1f0ca | Black bean quesadilla recipe
In a bowl, mix together the black beans, cumin, oregano, dried chilli flakes, sliced spring onions, chopped pepper and grated cheese until well combined, using your hands to squash the beans. Season, to taste, with salt and freshly ground black pepper.Lay the tortillas out on a clean work surface. Rub the cut sides of the garlic clove vigorously all over the tortillas.Divide the bean mixture between two of the tortillas, spreading the mixture out using a spoon to completely cover the tortillas. Place the remaining two tortillas on top of the mixture, making sure the sides you rubbed with garlic are facing inwards. Gently press down to form two sandwiches.Heat a little of the oil in a large frying pan over a medium heat. Add one of the quesadillas to the pan and fry for 3-4 minutes on each side, pressing the quesadillas down from time to time using a spatula, until the tortillas are crisp and golden-brown on both sides and the filling has melted. Remove from the pan carefully and set aside to drain on kitchen paper. Keep warm.Repeat the process with the remaining oil and tortillas.Meanwhile, in a small bowl, mix together the coriander, avocado, lime juice and a pinch of salt until well combined. Set aside.When the quesadillas are cooked, add the pumpkin seeds to the pan they were cooked in. Fry for 1-2 minutes, or until golden-brown, then add them to the coriander and avocado mixture. To serve, slice each quesadilla into six pieces and divide the slices between two serving plates. Scatter over the remaining coriander leaves, chopped avocado and roasted pumpkin seeds. Garnish the plate with the lime wedges. In a bowl, mix together the black beans, cumin, oregano, dried chilli flakes, sliced spring onions, chopped pepper and grated cheese until well combined, using your hands to squash the beans. Season, to taste, with salt and freshly ground black pepper. In a bowl, mix together the black beans, cumin, oregano, dried chilli flakes, sliced spring onions, chopped pepper and grated cheese until well combined, using your hands to squash the beans. Season, to taste, with salt and freshly ground black pepper. Lay the tortillas out on a clean work surface. Rub the cut sides of the garlic clove vigorously all over the tortillas. Lay the tortillas out on a clean work surface. Rub the cut sides of the garlic clove vigorously all over the tortillas. Divide the bean mixture between two of the tortillas, spreading the mixture out using a spoon to completely cover the tortillas. Divide the bean mixture between two of the tortillas, spreading the mixture out using a spoon to completely cover the tortillas. Place the remaining two tortillas on top of the mixture, making sure the sides you rubbed with garlic are facing inwards. Gently press down to form two sandwiches. Place the remaining two tortillas on top of the mixture, making sure the sides you rubbed with garlic are facing inwards. Gently press down to form two sandwiches. Heat a little of the oil in a large frying pan over a medium heat. Add one of the quesadillas to the pan and fry for 3-4 minutes on each side, pressing the quesadillas down from time to time using a spatula, until the tortillas are crisp and golden-brown on both sides and the filling has melted. Remove from the pan carefully and set aside to drain on kitchen paper. Keep warm. Heat a little of the oil in a large frying pan over a medium heat. Add one of the quesadillas to the pan and fry for 3-4 minutes on each side, pressing the quesadillas down from time to time using a spatula, until the tortillas are crisp and golden-brown on both sides and the filling has melted. Remove from the pan carefully and set aside to drain on kitchen paper. Keep warm. Repeat the process with the remaining oil and tortillas. Repeat the process with the remaining oil and tortillas. Meanwhile, in a small bowl, mix together the coriander, avocado, lime juice and a pinch of salt until well combined. Set aside. Meanwhile, in a small bowl, mix together the coriander, avocado, lime juice and a pinch of salt until well combined. Set aside. When the quesadillas are cooked, add the pumpkin seeds to the pan they were cooked in. Fry for 1-2 minutes, or until golden-brown, then add them to the coriander and avocado mixture. When the quesadillas are cooked, add the pumpkin seeds to the pan they were cooked in. Fry for 1-2 minutes, or until golden-brown, then add them to the coriander and avocado mixture. To serve, slice each quesadilla into six pieces and divide the slices between two serving plates. Scatter over the remaining coriander leaves, chopped avocado and roasted pumpkin seeds. Garnish the plate with the lime wedges. To serve, slice each quesadilla into six pieces and divide the slices between two serving plates. Scatter over the remaining coriander leaves, chopped avocado and roasted pumpkin seeds. Garnish the plate with the lime wedges. | {
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"url": "https://www.bbc.co.uk/food/recipes/spicyblackbeanquesad_92202",
"type": "HowTo",
"processing_date": "2025-09-05T00:00:00",
"delivery_version": "v1.0",
"title": "Black bean quesadilla recipe",
"content": "In a bowl, mix together the black beans, cumin, oregano, dried chilli flakes, sliced spring onions, chopped pepper and grated cheese until well combined, using your hands to squash the beans. Season, to taste, with salt and freshly ground black pepper.Lay the tortillas out on a clean work surface. Rub the cut sides of the garlic clove vigorously all over the tortillas.Divide the bean mixture between two of the tortillas, spreading the mixture out using a spoon to completely cover the tortillas. Place the remaining two tortillas on top of the mixture, making sure the sides you rubbed with garlic are facing inwards. Gently press down to form two sandwiches.Heat a little of the oil in a large frying pan over a medium heat. Add one of the quesadillas to the pan and fry for 3-4 minutes on each side, pressing the quesadillas down from time to time using a spatula, until the tortillas are crisp and golden-brown on both sides and the filling has melted. Remove from the pan carefully and set aside to drain on kitchen paper. Keep warm.Repeat the process with the remaining oil and tortillas.Meanwhile, in a small bowl, mix together the coriander, avocado, lime juice and a pinch of salt until well combined. Set aside.When the quesadillas are cooked, add the pumpkin seeds to the pan they were cooked in. Fry for 1-2 minutes, or until golden-brown, then add them to the coriander and avocado mixture. To serve, slice each quesadilla into six pieces and divide the slices between two serving plates. Scatter over the remaining coriander leaves, chopped avocado and roasted pumpkin seeds. Garnish the plate with the lime wedges. In a bowl, mix together the black beans, cumin, oregano, dried chilli flakes, sliced spring onions, chopped pepper and grated cheese until well combined, using your hands to squash the beans. Season, to taste, with salt and freshly ground black pepper. In a bowl, mix together the black beans, cumin, oregano, dried chilli flakes, sliced spring onions, chopped pepper and grated cheese until well combined, using your hands to squash the beans. Season, to taste, with salt and freshly ground black pepper. Lay the tortillas out on a clean work surface. Rub the cut sides of the garlic clove vigorously all over the tortillas. Lay the tortillas out on a clean work surface. Rub the cut sides of the garlic clove vigorously all over the tortillas. Divide the bean mixture between two of the tortillas, spreading the mixture out using a spoon to completely cover the tortillas. Divide the bean mixture between two of the tortillas, spreading the mixture out using a spoon to completely cover the tortillas. Place the remaining two tortillas on top of the mixture, making sure the sides you rubbed with garlic are facing inwards. Gently press down to form two sandwiches. Place the remaining two tortillas on top of the mixture, making sure the sides you rubbed with garlic are facing inwards. Gently press down to form two sandwiches. Heat a little of the oil in a large frying pan over a medium heat. Add one of the quesadillas to the pan and fry for 3-4 minutes on each side, pressing the quesadillas down from time to time using a spatula, until the tortillas are crisp and golden-brown on both sides and the filling has melted. Remove from the pan carefully and set aside to drain on kitchen paper. Keep warm. Heat a little of the oil in a large frying pan over a medium heat. Add one of the quesadillas to the pan and fry for 3-4 minutes on each side, pressing the quesadillas down from time to time using a spatula, until the tortillas are crisp and golden-brown on both sides and the filling has melted. Remove from the pan carefully and set aside to drain on kitchen paper. Keep warm. Repeat the process with the remaining oil and tortillas. Repeat the process with the remaining oil and tortillas. Meanwhile, in a small bowl, mix together the coriander, avocado, lime juice and a pinch of salt until well combined. Set aside. Meanwhile, in a small bowl, mix together the coriander, avocado, lime juice and a pinch of salt until well combined. Set aside. When the quesadillas are cooked, add the pumpkin seeds to the pan they were cooked in. Fry for 1-2 minutes, or until golden-brown, then add them to the coriander and avocado mixture. When the quesadillas are cooked, add the pumpkin seeds to the pan they were cooked in. Fry for 1-2 minutes, or until golden-brown, then add them to the coriander and avocado mixture. To serve, slice each quesadilla into six pieces and divide the slices between two serving plates. Scatter over the remaining coriander leaves, chopped avocado and roasted pumpkin seeds. Garnish the plate with the lime wedges. To serve, slice each quesadilla into six pieces and divide the slices between two serving plates. Scatter over the remaining coriander leaves, chopped avocado and roasted pumpkin seeds. Garnish the plate with the lime wedges."
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} | 1cae4e36c2e2a94ed73ba951587fd1e2ae7b9e0b578d319f75c5f5d3622f364e | Perfect roast pork belly recipe
An average of 5.0 out of 5 stars from 19 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_832/recipes/how_to_cook_pork_belly_03291_16x9.jpg This juicy roast pork belly recipe has crisp, crunchy crackling infused with rosemary and fennel. A luxurious and economical dinner party classic. 1.3kg/3lb piece belly pork 4 sprigs rosemary, leaves finely chopped 1 tbsp fennel seeds1 tsp freshly ground black pepper1 unwaxed lemon, zest only, grated1½ tbsp flaked sea salt1 tbsp sunflower oil 1.3kg/3lb piece belly pork 4 sprigs rosemary, leaves finely chopped 1 tbsp fennel seeds 1 tsp freshly ground black pepper 1 unwaxed lemon, zest only, grated 1½ tbsp flaked sea salt 1 tbsp sunflower oil 2 large fennel bulbs4 cloves garlic250ml white winesqueeze lemon juice 2 large fennel bulbs 4 cloves garlic 250ml white wine squeeze lemon juice Method Pat the pork belly dry with kitchen paper and score the skin with a sharp kitchen knife (or DIY knife), if your butcher has not already done so. The scoring should be right across the width of the meat, in parallel lines close together. The scoring should go through the skin, into the fat, but not into the meat below. Preheat the oven to 220C/425F/Gas 7. Chop together the rosemary leaves, fennel seeds, pepper, lemon zest and salt. Rub the pork all over with the sunflower oil before rubbing the herb and salt mixture into the skin, pushing it in between the scored lines. Place the pork onto a rack sat in a roasting tin, skin-side up, and cook for 35-40 minutes or until the skin starts to puff and crisp at the edges. Meanwhile, prepare the fennel. Remove the stalks of the fennel and set aside any feathery fronds. Slice the bulb into thin wedges. Flatten the garlic and remove the peel, leaving the cloves whole. Remove the pork belly from the oven and turn the oven down to 160C/300F/Gas 2. Lift the rack off the roasting tin and add the fennel, garlic and white wine to the pork fat in the roasting tin and stir to coat. Set the rack back on top. Return the pork and fennel to the oven and roast for a further hour at 160C/300F/Gas 2.Remove the fennel from the oven, when it is tender and golden brown (this will take approximately 30-40 minutes). Squeeze over some lemon juice, then cover and set aside in a warm place.To finish the pork, turn the oven back up to 200C/400F/Gas 6. Cook the pork for another 20 minutes, or until the skin is very crisp. Slice the pork belly and serve the fennel alongside, sprinkling over the chopped reserved fennel fronds for garnish. Pat the pork belly dry with kitchen paper and score the skin with a sharp kitchen knife (or DIY knife), if your butcher has not already done so. The scoring should be right across the width of the meat, in parallel lines close together. The scoring should go through the skin, into the fat, but not into the meat below. Pat the pork belly dry with kitchen paper and score the skin with a sharp kitchen knife (or DIY knife), if your butcher has not already done so. The scoring should be right across the width of the meat, in parallel lines close together. The scoring should go through the skin, into the fat, but not into the meat below. Preheat the oven to 220C/425F/Gas 7. Preheat the oven to 220C/425F/Gas 7. Chop together the rosemary leaves, fennel seeds, pepper, lemon zest and salt. Rub the pork all over with the sunflower oil before rubbing the herb and salt mixture into the skin, pushing it in between the scored lines. Place the pork onto a rack sat in a roasting tin, skin-side up, and cook for 35-40 minutes or until the skin starts to puff and crisp at the edges. Chop together the rosemary leaves, fennel seeds, pepper, lemon zest and salt. Rub the pork all over with the sunflower oil before rubbing the herb and salt mixture into the skin, pushing it in between the scored lines. Place the pork onto a rack sat in a roasting tin, skin-side up, and cook for 35-40 minutes or until the skin starts to puff and crisp at the edges. Meanwhile, prepare the fennel. Remove the stalks of the fennel and set aside any feathery fronds. Slice the bulb into thin wedges. Flatten the garlic and remove the peel, leaving the cloves whole. Meanwhile, prepare the fennel. Remove the stalks of the fennel and set aside any feathery fronds. Slice the bulb into thin wedges. Flatten the garlic and remove the peel, leaving the cloves whole. Remove the pork belly from the oven and turn the oven down to 160C/300F/Gas 2. Lift the rack off the roasting tin and add the fennel, garlic and white wine to the pork fat in the roasting tin and stir to coat. Set the rack back on top. Return the pork and fennel to the oven and roast for a further hour at 160C/300F/Gas 2. Remove the pork belly from the oven and turn the oven down to 160C/300F/Gas 2. Lift the rack off the roasting tin and add the fennel, garlic and white wine to the pork fat in the roasting tin and stir to coat. Set the rack back on top. Return the pork and fennel to the oven and roast for a further hour at 160C/300F/Gas 2. Remove the fennel from the oven, when it is tender and golden brown (this will take approximately 30-40 minutes). Squeeze over some lemon juice, then cover and set aside in a warm place. Remove the fennel from the oven, when it is tender and golden brown (this will take approximately 30-40 minutes). Squeeze over some lemon juice, then cover and set aside in a warm place. To finish the pork, turn the oven back up to 200C/400F/Gas 6. Cook the pork for another 20 minutes, or until the skin is very crisp. Slice the pork belly and serve the fennel alongside, sprinkling over the chopped reserved fennel fronds for garnish. To finish the pork, turn the oven back up to 200C/400F/Gas 6. Cook the pork for another 20 minutes, or until the skin is very crisp. Slice the pork belly and serve the fennel alongside, sprinkling over the chopped reserved fennel fronds for garnish. | {
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"title": "Perfect roast pork belly recipe",
"content": "An average of 5.0 out of 5 stars from 19 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_832/recipes/how_to_cook_pork_belly_03291_16x9.jpg This juicy roast pork belly recipe has crisp, crunchy crackling infused with rosemary and fennel. A luxurious and economical dinner party classic. 1.3kg/3lb piece belly pork 4 sprigs rosemary, leaves finely chopped 1 tbsp fennel seeds1 tsp freshly ground black pepper1 unwaxed lemon, zest only, grated1½ tbsp flaked sea salt1 tbsp sunflower oil 1.3kg/3lb piece belly pork 4 sprigs rosemary, leaves finely chopped 1 tbsp fennel seeds 1 tsp freshly ground black pepper 1 unwaxed lemon, zest only, grated 1½ tbsp flaked sea salt 1 tbsp sunflower oil 2 large fennel bulbs4 cloves garlic250ml white winesqueeze lemon juice 2 large fennel bulbs 4 cloves garlic 250ml white wine squeeze lemon juice Method Pat the pork belly dry with kitchen paper and score the skin with a sharp kitchen knife (or DIY knife), if your butcher has not already done so. The scoring should be right across the width of the meat, in parallel lines close together. The scoring should go through the skin, into the fat, but not into the meat below. Preheat the oven to 220C/425F/Gas 7. Chop together the rosemary leaves, fennel seeds, pepper, lemon zest and salt. Rub the pork all over with the sunflower oil before rubbing the herb and salt mixture into the skin, pushing it in between the scored lines. Place the pork onto a rack sat in a roasting tin, skin-side up, and cook for 35-40 minutes or until the skin starts to puff and crisp at the edges. Meanwhile, prepare the fennel. Remove the stalks of the fennel and set aside any feathery fronds. Slice the bulb into thin wedges. Flatten the garlic and remove the peel, leaving the cloves whole. Remove the pork belly from the oven and turn the oven down to 160C/300F/Gas 2. Lift the rack off the roasting tin and add the fennel, garlic and white wine to the pork fat in the roasting tin and stir to coat. Set the rack back on top. Return the pork and fennel to the oven and roast for a further hour at 160C/300F/Gas 2.Remove the fennel from the oven, when it is tender and golden brown (this will take approximately 30-40 minutes). Squeeze over some lemon juice, then cover and set aside in a warm place.To finish the pork, turn the oven back up to 200C/400F/Gas 6. Cook the pork for another 20 minutes, or until the skin is very crisp. Slice the pork belly and serve the fennel alongside, sprinkling over the chopped reserved fennel fronds for garnish. Pat the pork belly dry with kitchen paper and score the skin with a sharp kitchen knife (or DIY knife), if your butcher has not already done so. The scoring should be right across the width of the meat, in parallel lines close together. The scoring should go through the skin, into the fat, but not into the meat below. Pat the pork belly dry with kitchen paper and score the skin with a sharp kitchen knife (or DIY knife), if your butcher has not already done so. The scoring should be right across the width of the meat, in parallel lines close together. The scoring should go through the skin, into the fat, but not into the meat below. Preheat the oven to 220C/425F/Gas 7. Preheat the oven to 220C/425F/Gas 7. Chop together the rosemary leaves, fennel seeds, pepper, lemon zest and salt. Rub the pork all over with the sunflower oil before rubbing the herb and salt mixture into the skin, pushing it in between the scored lines. Place the pork onto a rack sat in a roasting tin, skin-side up, and cook for 35-40 minutes or until the skin starts to puff and crisp at the edges. Chop together the rosemary leaves, fennel seeds, pepper, lemon zest and salt. Rub the pork all over with the sunflower oil before rubbing the herb and salt mixture into the skin, pushing it in between the scored lines. Place the pork onto a rack sat in a roasting tin, skin-side up, and cook for 35-40 minutes or until the skin starts to puff and crisp at the edges. Meanwhile, prepare the fennel. Remove the stalks of the fennel and set aside any feathery fronds. Slice the bulb into thin wedges. Flatten the garlic and remove the peel, leaving the cloves whole. Meanwhile, prepare the fennel. Remove the stalks of the fennel and set aside any feathery fronds. Slice the bulb into thin wedges. Flatten the garlic and remove the peel, leaving the cloves whole. Remove the pork belly from the oven and turn the oven down to 160C/300F/Gas 2. Lift the rack off the roasting tin and add the fennel, garlic and white wine to the pork fat in the roasting tin and stir to coat. Set the rack back on top. Return the pork and fennel to the oven and roast for a further hour at 160C/300F/Gas 2. Remove the pork belly from the oven and turn the oven down to 160C/300F/Gas 2. Lift the rack off the roasting tin and add the fennel, garlic and white wine to the pork fat in the roasting tin and stir to coat. Set the rack back on top. Return the pork and fennel to the oven and roast for a further hour at 160C/300F/Gas 2. Remove the fennel from the oven, when it is tender and golden brown (this will take approximately 30-40 minutes). Squeeze over some lemon juice, then cover and set aside in a warm place. Remove the fennel from the oven, when it is tender and golden brown (this will take approximately 30-40 minutes). Squeeze over some lemon juice, then cover and set aside in a warm place. To finish the pork, turn the oven back up to 200C/400F/Gas 6. Cook the pork for another 20 minutes, or until the skin is very crisp. Slice the pork belly and serve the fennel alongside, sprinkling over the chopped reserved fennel fronds for garnish. To finish the pork, turn the oven back up to 200C/400F/Gas 6. Cook the pork for another 20 minutes, or until the skin is very crisp. Slice the pork belly and serve the fennel alongside, sprinkling over the chopped reserved fennel fronds for garnish."
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} | 2574e7db2f2ef214737039afa8b06cbff52ec5ac0e252a107fabbacf98a65aa8 | Crackling pork belly recipe
An average of 5.0 out of 5 stars from 3 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/crackling_pork_belly_21942_16x9.jpg This is a summery roast pork belly scented with Chinese spices, served with a fresh and zingy peach salsa. 1-1.5kg/2¼lb-3lb 5oz boneless pork belly, skin finely scored3 garlic cloveshalf a teaspoon dried chilli flakes2 tablespoons light soy saucea tablespoon groundnut oil2 teaspoons salta lightly heaped teaspoon Chinese five-spice powder 1-1.5kg/2¼lb-3lb 5oz boneless pork belly, skin finely scored 3 garlic cloves half a teaspoon dried chilli flakes 2 tablespoons light soy sauce a tablespoon groundnut oil 2 teaspoons salt a lightly heaped teaspoon Chinese five-spice powder 2 spring onionsa small red chilli3 peaches 8 cherry tomatoesa small bunch corianderjuice of 2 limes 3 tablespoons olive oil 2 spring onions a small red chilli 3 peaches 8 cherry tomatoes a small bunch coriander juice of 2 limes 3 tablespoons olive oil Method Put the pork belly in a china or glass dish. Peel and crush the garlic to a paste, stirring in the soy, dried chilli flakes, groundnut oil, salt and five-spice powder. Spread this paste over the skin and underside of the pork belly. Leave it to marinate for a good 4 hours, if not overnight. When the pork has marinated, preheat the oven at 220C/425F/Gas 8. Place the pork in a roasting tin then cook, skin-side up, for about 20 minutes. Lower the heat to 200C/400F/Gas 6 and continue cooking for a further 40-50 minutes, or until the skin is dark and crisp. Leave for 10 minutes to rest, then carve. Meanwhile, to make the peach salsa, trim and finely chop the spring onions, finely chop the chilli, peel, stone and finely chop the peach and halve the tomatoes. Mix gently then dress with the lime juice and the olive oil. Serve the ribs with the peach salsa on the side. Put the pork belly in a china or glass dish. Peel and crush the garlic to a paste, stirring in the soy, dried chilli flakes, groundnut oil, salt and five-spice powder. Spread this paste over the skin and underside of the pork belly. Leave it to marinate for a good 4 hours, if not overnight. Put the pork belly in a china or glass dish. Peel and crush the garlic to a paste, stirring in the soy, dried chilli flakes, groundnut oil, salt and five-spice powder. Spread this paste over the skin and underside of the pork belly. Leave it to marinate for a good 4 hours, if not overnight. When the pork has marinated, preheat the oven at 220C/425F/Gas 8. Place the pork in a roasting tin then cook, skin-side up, for about 20 minutes. Lower the heat to 200C/400F/Gas 6 and continue cooking for a further 40-50 minutes, or until the skin is dark and crisp. Leave for 10 minutes to rest, then carve. When the pork has marinated, preheat the oven at 220C/425F/Gas 8. Place the pork in a roasting tin then cook, skin-side up, for about 20 minutes. Lower the heat to 200C/400F/Gas 6 and continue cooking for a further 40-50 minutes, or until the skin is dark and crisp. Leave for 10 minutes to rest, then carve. Meanwhile, to make the peach salsa, trim and finely chop the spring onions, finely chop the chilli, peel, stone and finely chop the peach and halve the tomatoes. Mix gently then dress with the lime juice and the olive oil. Meanwhile, to make the peach salsa, trim and finely chop the spring onions, finely chop the chilli, peel, stone and finely chop the peach and halve the tomatoes. Mix gently then dress with the lime juice and the olive oil. Serve the ribs with the peach salsa on the side. Serve the ribs with the peach salsa on the side. Recipe tips Ask your butcher to score the skin finely for this as the crackling is essential.The first brief roasting at the higher temperature is essential to set the skin on the route to crispness. | {
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"content": "An average of 5.0 out of 5 stars from 3 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/crackling_pork_belly_21942_16x9.jpg This is a summery roast pork belly scented with Chinese spices, served with a fresh and zingy peach salsa. 1-1.5kg/2¼lb-3lb 5oz boneless pork belly, skin finely scored3 garlic cloveshalf a teaspoon dried chilli flakes2 tablespoons light soy saucea tablespoon groundnut oil2 teaspoons salta lightly heaped teaspoon Chinese five-spice powder 1-1.5kg/2¼lb-3lb 5oz boneless pork belly, skin finely scored 3 garlic cloves half a teaspoon dried chilli flakes 2 tablespoons light soy sauce a tablespoon groundnut oil 2 teaspoons salt a lightly heaped teaspoon Chinese five-spice powder 2 spring onionsa small red chilli3 peaches 8 cherry tomatoesa small bunch corianderjuice of 2 limes 3 tablespoons olive oil 2 spring onions a small red chilli 3 peaches 8 cherry tomatoes a small bunch coriander juice of 2 limes 3 tablespoons olive oil Method Put the pork belly in a china or glass dish. Peel and crush the garlic to a paste, stirring in the soy, dried chilli flakes, groundnut oil, salt and five-spice powder. Spread this paste over the skin and underside of the pork belly. Leave it to marinate for a good 4 hours, if not overnight. When the pork has marinated, preheat the oven at 220C/425F/Gas 8. Place the pork in a roasting tin then cook, skin-side up, for about 20 minutes. Lower the heat to 200C/400F/Gas 6 and continue cooking for a further 40-50 minutes, or until the skin is dark and crisp. Leave for 10 minutes to rest, then carve. Meanwhile, to make the peach salsa, trim and finely chop the spring onions, finely chop the chilli, peel, stone and finely chop the peach and halve the tomatoes. Mix gently then dress with the lime juice and the olive oil. Serve the ribs with the peach salsa on the side. Put the pork belly in a china or glass dish. Peel and crush the garlic to a paste, stirring in the soy, dried chilli flakes, groundnut oil, salt and five-spice powder. Spread this paste over the skin and underside of the pork belly. Leave it to marinate for a good 4 hours, if not overnight. Put the pork belly in a china or glass dish. Peel and crush the garlic to a paste, stirring in the soy, dried chilli flakes, groundnut oil, salt and five-spice powder. Spread this paste over the skin and underside of the pork belly. Leave it to marinate for a good 4 hours, if not overnight. When the pork has marinated, preheat the oven at 220C/425F/Gas 8. Place the pork in a roasting tin then cook, skin-side up, for about 20 minutes. Lower the heat to 200C/400F/Gas 6 and continue cooking for a further 40-50 minutes, or until the skin is dark and crisp. Leave for 10 minutes to rest, then carve. When the pork has marinated, preheat the oven at 220C/425F/Gas 8. Place the pork in a roasting tin then cook, skin-side up, for about 20 minutes. Lower the heat to 200C/400F/Gas 6 and continue cooking for a further 40-50 minutes, or until the skin is dark and crisp. Leave for 10 minutes to rest, then carve. Meanwhile, to make the peach salsa, trim and finely chop the spring onions, finely chop the chilli, peel, stone and finely chop the peach and halve the tomatoes. Mix gently then dress with the lime juice and the olive oil. Meanwhile, to make the peach salsa, trim and finely chop the spring onions, finely chop the chilli, peel, stone and finely chop the peach and halve the tomatoes. Mix gently then dress with the lime juice and the olive oil. Serve the ribs with the peach salsa on the side. Serve the ribs with the peach salsa on the side. Recipe tips Ask your butcher to score the skin finely for this as the crackling is essential.The first brief roasting at the higher temperature is essential to set the skin on the route to crispness."
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} | 6dc2efe1c83ebcfaf6a0d66cbce0bd7026650cc4fc89a753fbd320b7b9a2722a | Ching-He Huang's red braised pork belly recipe
Red braised pork belly (Hong Shao Rou) An average of 4.6 out of 5 stars from 34 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/red_braised_pork_belly_52653_16x9.jpg This easy Chinese pork recipe of melt-in-the-mouth pork belly in a sweet and sticky sauce is better than anything you can get delivered. 700g/1lb 9oz pork belly, sliced2 tbsp rapeseed or groundnut oil 1 tbsp grated fresh root ginger3 tbsp Shaoxing rice wine or dry sherry3 star anise1 tsp whole Sichuan peppercorns2–3 long whole dried red chillies250ml/9fl oz chicken stock80ml/2½fl oz dark soy sauce3 tbsp soft brown sugar pinch salt 700g/1lb 9oz pork belly, sliced 2 tbsp rapeseed or groundnut oil 1 tbsp grated fresh root ginger 3 tbsp Shaoxing rice wine or dry sherry 3 star anise 1 tsp whole Sichuan peppercorns 2–3 long whole dried red chillies 250ml/9fl oz chicken stock 80ml/2½fl oz dark soy sauce 3 tbsp soft brown sugar pinch salt steamed jasmine ricestir-fried greens steamed jasmine rice stir-fried greens Method Bring 1.5 litres/2¾ pints water to the boil in a large saucepan. Add the pork belly slices and simmer for 30 minutes. Remove the pork and drain well, then pat dry with kitchen paper and cut into 2cm/¾in x 2cm/¾in pieces. Heat a wok over a medium heat, add the rapeseed oil and give the oil a swirl. Add the pork pieces and brown for 2 minutes, then add the ginger, rice wine, star anise, Sichuan peppercorns, dried chillies, chicken stock, dark soy sauce, brown sugar and salt. Cover with a tight-fitting lid and cook over a medium heat for 45 minutes, until the liquid has reduced and thickened slightly and is a glossy reddish-brown colour. Remove from the heat and serve with steamed jasmine rice and stir-fried greens. Bring 1.5 litres/2¾ pints water to the boil in a large saucepan. Add the pork belly slices and simmer for 30 minutes. Remove the pork and drain well, then pat dry with kitchen paper and cut into 2cm/¾in x 2cm/¾in pieces. Bring 1.5 litres/2¾ pints water to the boil in a large saucepan. Add the pork belly slices and simmer for 30 minutes. Remove the pork and drain well, then pat dry with kitchen paper and cut into 2cm/¾in x 2cm/¾in pieces. Heat a wok over a medium heat, add the rapeseed oil and give the oil a swirl. Add the pork pieces and brown for 2 minutes, then add the ginger, rice wine, star anise, Sichuan peppercorns, dried chillies, chicken stock, dark soy sauce, brown sugar and salt. Heat a wok over a medium heat, add the rapeseed oil and give the oil a swirl. Add the pork pieces and brown for 2 minutes, then add the ginger, rice wine, star anise, Sichuan peppercorns, dried chillies, chicken stock, dark soy sauce, brown sugar and salt. Cover with a tight-fitting lid and cook over a medium heat for 45 minutes, until the liquid has reduced and thickened slightly and is a glossy reddish-brown colour. Cover with a tight-fitting lid and cook over a medium heat for 45 minutes, until the liquid has reduced and thickened slightly and is a glossy reddish-brown colour. Remove from the heat and serve with steamed jasmine rice and stir-fried greens. Remove from the heat and serve with steamed jasmine rice and stir-fried greens. | {
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"title": "Ching-He Huang's red braised pork belly recipe",
"content": "Red braised pork belly (Hong Shao Rou) An average of 4.6 out of 5 stars from 34 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/red_braised_pork_belly_52653_16x9.jpg This easy Chinese pork recipe of melt-in-the-mouth pork belly in a sweet and sticky sauce is better than anything you can get delivered. 700g/1lb 9oz pork belly, sliced2 tbsp rapeseed or groundnut oil 1 tbsp grated fresh root ginger3 tbsp Shaoxing rice wine or dry sherry3 star anise1 tsp whole Sichuan peppercorns2–3 long whole dried red chillies250ml/9fl oz chicken stock80ml/2½fl oz dark soy sauce3 tbsp soft brown sugar pinch salt 700g/1lb 9oz pork belly, sliced 2 tbsp rapeseed or groundnut oil 1 tbsp grated fresh root ginger 3 tbsp Shaoxing rice wine or dry sherry 3 star anise 1 tsp whole Sichuan peppercorns 2–3 long whole dried red chillies 250ml/9fl oz chicken stock 80ml/2½fl oz dark soy sauce 3 tbsp soft brown sugar pinch salt steamed jasmine ricestir-fried greens steamed jasmine rice stir-fried greens Method Bring 1.5 litres/2¾ pints water to the boil in a large saucepan. Add the pork belly slices and simmer for 30 minutes. Remove the pork and drain well, then pat dry with kitchen paper and cut into 2cm/¾in x 2cm/¾in pieces. Heat a wok over a medium heat, add the rapeseed oil and give the oil a swirl. Add the pork pieces and brown for 2 minutes, then add the ginger, rice wine, star anise, Sichuan peppercorns, dried chillies, chicken stock, dark soy sauce, brown sugar and salt. Cover with a tight-fitting lid and cook over a medium heat for 45 minutes, until the liquid has reduced and thickened slightly and is a glossy reddish-brown colour. Remove from the heat and serve with steamed jasmine rice and stir-fried greens. Bring 1.5 litres/2¾ pints water to the boil in a large saucepan. Add the pork belly slices and simmer for 30 minutes. Remove the pork and drain well, then pat dry with kitchen paper and cut into 2cm/¾in x 2cm/¾in pieces. Bring 1.5 litres/2¾ pints water to the boil in a large saucepan. Add the pork belly slices and simmer for 30 minutes. Remove the pork and drain well, then pat dry with kitchen paper and cut into 2cm/¾in x 2cm/¾in pieces. Heat a wok over a medium heat, add the rapeseed oil and give the oil a swirl. Add the pork pieces and brown for 2 minutes, then add the ginger, rice wine, star anise, Sichuan peppercorns, dried chillies, chicken stock, dark soy sauce, brown sugar and salt. Heat a wok over a medium heat, add the rapeseed oil and give the oil a swirl. Add the pork pieces and brown for 2 minutes, then add the ginger, rice wine, star anise, Sichuan peppercorns, dried chillies, chicken stock, dark soy sauce, brown sugar and salt. Cover with a tight-fitting lid and cook over a medium heat for 45 minutes, until the liquid has reduced and thickened slightly and is a glossy reddish-brown colour. Cover with a tight-fitting lid and cook over a medium heat for 45 minutes, until the liquid has reduced and thickened slightly and is a glossy reddish-brown colour. Remove from the heat and serve with steamed jasmine rice and stir-fried greens. Remove from the heat and serve with steamed jasmine rice and stir-fried greens."
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} | 9fafedf2ae5931724865f0b4ef4ef8c0b489c48a841e26fee8f270c9de07568c | Pork belly with lentils recipe
Preheat the oven to 160C/140C Fan/Gas 3.Heat the oil over a medium heat in a large lidded flameproof casserole, preferably cast iron. Gently fry the onions, carrots, celery and garlic halves until light golden-brown and slightly softened. Season the pork belly on both sides with fine salt. Place the pork on top of the vegetables, skin-side up, and pour in the wine. Top up with water until the pork is almost submerged, just leaving the skin poking out of the liquid.Bring the liquid to the boil on the hob, cover with a lid and then transfer to the oven for 2–2½ hours, or until soft and tender. (A skewer should pass fairly easily through the meat, if you push it through one of the scored lines.) Remove the lid, return to the oven and cook for a further 15 minutes. Remove the pork from the casserole and set aside to cool on a plate. When it is at room temperature, wrap the pork tightly in kitchen foil or cling film. Weigh down the pork with something heavy (like a couple of tins) and put in the fridge overnight. Strain the cooking liquid through a sieve and set aside to cool, discarding the cooked vegetables. Once the broth has reached room temperature, cover and refrigerate overnight.The next day, when you’re ready to serve, start by cooking the lentils. Heat the olive oil in a saucepan over a medium heat and add the finely chopped onion, carrot and celery (this is called a mirepoix). Cook until softened, but not browned. Add the cooked lentils, wine and mustard. Stir and season to taste with salt and freshly ground black pepper. Cut the pork belly into two portions. Skim the fat from the top of the broth and discard. The broth should be wobbly and gelatinous.Heat the oil in a heavy-based frying pan over a medium heat and add the pork belly, skin-side down. Allow it to sizzle for about 5–10 minutes until golden-brown and crisp. Turn over and spoon out any extra fat, then add the broth to the pan, but do not submerge the pork completely. Simmer for about 10 minutes to allow the pork to reheat thoroughly. Set aside the pork and keep warm.Boil the broth used to reheat the pork until reduced and thickened to a sauce consistency. Season to taste with salt and pepper. Spoon the lentils onto warmed serving plates and top with a piece of pork. Spoon the sauce around the plate and serve. Preheat the oven to 160C/140C Fan/Gas 3. Preheat the oven to 160C/140C Fan/Gas 3. Heat the oil over a medium heat in a large lidded flameproof casserole, preferably cast iron. Gently fry the onions, carrots, celery and garlic halves until light golden-brown and slightly softened. Heat the oil over a medium heat in a large lidded flameproof casserole, preferably cast iron. Gently fry the onions, carrots, celery and garlic halves until light golden-brown and slightly softened. Season the pork belly on both sides with fine salt. Place the pork on top of the vegetables, skin-side up, and pour in the wine. Top up with water until the pork is almost submerged, just leaving the skin poking out of the liquid. Season the pork belly on both sides with fine salt. Place the pork on top of the vegetables, skin-side up, and pour in the wine. Top up with water until the pork is almost submerged, just leaving the skin poking out of the liquid. Bring the liquid to the boil on the hob, cover with a lid and then transfer to the oven for 2–2½ hours, or until soft and tender. (A skewer should pass fairly easily through the meat, if you push it through one of the scored lines.) Remove the lid, return to the oven and cook for a further 15 minutes. Bring the liquid to the boil on the hob, cover with a lid and then transfer to the oven for 2–2½ hours, or until soft and tender. (A skewer should pass fairly easily through the meat, if you push it through one of the scored lines.) Remove the lid, return to the oven and cook for a further 15 minutes. Remove the pork from the casserole and set aside to cool on a plate. When it is at room temperature, wrap the pork tightly in kitchen foil or cling film. Weigh down the pork with something heavy (like a couple of tins) and put in the fridge overnight. Remove the pork from the casserole and set aside to cool on a plate. When it is at room temperature, wrap the pork tightly in kitchen foil or cling film. Weigh down the pork with something heavy (like a couple of tins) and put in the fridge overnight. Strain the cooking liquid through a sieve and set aside to cool, discarding the cooked vegetables. Once the broth has reached room temperature, cover and refrigerate overnight. Strain the cooking liquid through a sieve and set aside to cool, discarding the cooked vegetables. Once the broth has reached room temperature, cover and refrigerate overnight. The next day, when you’re ready to serve, start by cooking the lentils. Heat the olive oil in a saucepan over a medium heat and add the finely chopped onion, carrot and celery (this is called a mirepoix). Cook until softened, but not browned. Add the cooked lentils, wine and mustard. Stir and season to taste with salt and freshly ground black pepper. The next day, when you’re ready to serve, start by cooking the lentils. Heat the olive oil in a saucepan over a medium heat and add the finely chopped onion, carrot and celery (this is called a mirepoix). Cook until softened, but not browned. Add the cooked lentils, wine and mustard. Stir and season to taste with salt and freshly ground black pepper. Cut the pork belly into two portions. Skim the fat from the top of the broth and discard. The broth should be wobbly and gelatinous. Cut the pork belly into two portions. Skim the fat from the top of the broth and discard. The broth should be wobbly and gelatinous. Heat the oil in a heavy-based frying pan over a medium heat and add the pork belly, skin-side down. Allow it to sizzle for about 5–10 minutes until golden-brown and crisp. Turn over and spoon out any extra fat, then add the broth to the pan, but do not submerge the pork completely. Simmer for about 10 minutes to allow the pork to reheat thoroughly. Set aside the pork and keep warm. Heat the oil in a heavy-based frying pan over a medium heat and add the pork belly, skin-side down. Allow it to sizzle for about 5–10 minutes until golden-brown and crisp. Turn over and spoon out any extra fat, then add the broth to the pan, but do not submerge the pork completely. Simmer for about 10 minutes to allow the pork to reheat thoroughly. Set aside the pork and keep warm. Boil the broth used to reheat the pork until reduced and thickened to a sauce consistency. Season to taste with salt and pepper. Boil the broth used to reheat the pork until reduced and thickened to a sauce consistency. Season to taste with salt and pepper. Spoon the lentils onto warmed serving plates and top with a piece of pork. Spoon the sauce around the plate and serve. Spoon the lentils onto warmed serving plates and top with a piece of pork. Spoon the sauce around the plate and serve. | {
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"content": "Preheat the oven to 160C/140C Fan/Gas 3.Heat the oil over a medium heat in a large lidded flameproof casserole, preferably cast iron. Gently fry the onions, carrots, celery and garlic halves until light golden-brown and slightly softened. Season the pork belly on both sides with fine salt. Place the pork on top of the vegetables, skin-side up, and pour in the wine. Top up with water until the pork is almost submerged, just leaving the skin poking out of the liquid.Bring the liquid to the boil on the hob, cover with a lid and then transfer to the oven for 2–2½ hours, or until soft and tender. (A skewer should pass fairly easily through the meat, if you push it through one of the scored lines.) Remove the lid, return to the oven and cook for a further 15 minutes. Remove the pork from the casserole and set aside to cool on a plate. When it is at room temperature, wrap the pork tightly in kitchen foil or cling film. Weigh down the pork with something heavy (like a couple of tins) and put in the fridge overnight. Strain the cooking liquid through a sieve and set aside to cool, discarding the cooked vegetables. Once the broth has reached room temperature, cover and refrigerate overnight.The next day, when you’re ready to serve, start by cooking the lentils. Heat the olive oil in a saucepan over a medium heat and add the finely chopped onion, carrot and celery (this is called a mirepoix). Cook until softened, but not browned. Add the cooked lentils, wine and mustard. Stir and season to taste with salt and freshly ground black pepper. Cut the pork belly into two portions. Skim the fat from the top of the broth and discard. The broth should be wobbly and gelatinous.Heat the oil in a heavy-based frying pan over a medium heat and add the pork belly, skin-side down. Allow it to sizzle for about 5–10 minutes until golden-brown and crisp. Turn over and spoon out any extra fat, then add the broth to the pan, but do not submerge the pork completely. Simmer for about 10 minutes to allow the pork to reheat thoroughly. Set aside the pork and keep warm.Boil the broth used to reheat the pork until reduced and thickened to a sauce consistency. Season to taste with salt and pepper. Spoon the lentils onto warmed serving plates and top with a piece of pork. Spoon the sauce around the plate and serve. Preheat the oven to 160C/140C Fan/Gas 3. Preheat the oven to 160C/140C Fan/Gas 3. Heat the oil over a medium heat in a large lidded flameproof casserole, preferably cast iron. Gently fry the onions, carrots, celery and garlic halves until light golden-brown and slightly softened. Heat the oil over a medium heat in a large lidded flameproof casserole, preferably cast iron. Gently fry the onions, carrots, celery and garlic halves until light golden-brown and slightly softened. Season the pork belly on both sides with fine salt. Place the pork on top of the vegetables, skin-side up, and pour in the wine. Top up with water until the pork is almost submerged, just leaving the skin poking out of the liquid. Season the pork belly on both sides with fine salt. Place the pork on top of the vegetables, skin-side up, and pour in the wine. Top up with water until the pork is almost submerged, just leaving the skin poking out of the liquid. Bring the liquid to the boil on the hob, cover with a lid and then transfer to the oven for 2–2½ hours, or until soft and tender. (A skewer should pass fairly easily through the meat, if you push it through one of the scored lines.) Remove the lid, return to the oven and cook for a further 15 minutes. Bring the liquid to the boil on the hob, cover with a lid and then transfer to the oven for 2–2½ hours, or until soft and tender. (A skewer should pass fairly easily through the meat, if you push it through one of the scored lines.) Remove the lid, return to the oven and cook for a further 15 minutes. Remove the pork from the casserole and set aside to cool on a plate. When it is at room temperature, wrap the pork tightly in kitchen foil or cling film. Weigh down the pork with something heavy (like a couple of tins) and put in the fridge overnight. Remove the pork from the casserole and set aside to cool on a plate. When it is at room temperature, wrap the pork tightly in kitchen foil or cling film. Weigh down the pork with something heavy (like a couple of tins) and put in the fridge overnight. Strain the cooking liquid through a sieve and set aside to cool, discarding the cooked vegetables. Once the broth has reached room temperature, cover and refrigerate overnight. Strain the cooking liquid through a sieve and set aside to cool, discarding the cooked vegetables. Once the broth has reached room temperature, cover and refrigerate overnight. The next day, when you’re ready to serve, start by cooking the lentils. Heat the olive oil in a saucepan over a medium heat and add the finely chopped onion, carrot and celery (this is called a mirepoix). Cook until softened, but not browned. Add the cooked lentils, wine and mustard. Stir and season to taste with salt and freshly ground black pepper. The next day, when you’re ready to serve, start by cooking the lentils. Heat the olive oil in a saucepan over a medium heat and add the finely chopped onion, carrot and celery (this is called a mirepoix). Cook until softened, but not browned. Add the cooked lentils, wine and mustard. Stir and season to taste with salt and freshly ground black pepper. Cut the pork belly into two portions. Skim the fat from the top of the broth and discard. The broth should be wobbly and gelatinous. Cut the pork belly into two portions. Skim the fat from the top of the broth and discard. The broth should be wobbly and gelatinous. Heat the oil in a heavy-based frying pan over a medium heat and add the pork belly, skin-side down. Allow it to sizzle for about 5–10 minutes until golden-brown and crisp. Turn over and spoon out any extra fat, then add the broth to the pan, but do not submerge the pork completely. Simmer for about 10 minutes to allow the pork to reheat thoroughly. Set aside the pork and keep warm. Heat the oil in a heavy-based frying pan over a medium heat and add the pork belly, skin-side down. Allow it to sizzle for about 5–10 minutes until golden-brown and crisp. Turn over and spoon out any extra fat, then add the broth to the pan, but do not submerge the pork completely. Simmer for about 10 minutes to allow the pork to reheat thoroughly. Set aside the pork and keep warm. Boil the broth used to reheat the pork until reduced and thickened to a sauce consistency. Season to taste with salt and pepper. Boil the broth used to reheat the pork until reduced and thickened to a sauce consistency. Season to taste with salt and pepper. Spoon the lentils onto warmed serving plates and top with a piece of pork. Spoon the sauce around the plate and serve. Spoon the lentils onto warmed serving plates and top with a piece of pork. Spoon the sauce around the plate and serve."
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} | fc6daf9de16d5df045359f1596005b926461162c2ac122b39869246235b7e896 | Pork adobo with rice recipe
An average of 4.0 out of 5 stars from 27 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/pork_adobo_with_rice_67103_16x9.jpg Like many Filipino dishes, pork adobo is cooked with dark sugar, vinegar and soy sauce, which are then reduced right down to coat the meat. Jasmine rice flavoured with pandan leaf is a great accompaniment. Serve with the mango atchara. Nallaine Calvo, from Filippino food stall Kubo in Belfast, shared this recipe with me. 2 tbsp vegetable oil 900g/2lb pork belly, skinned weight, cut into cubes 1 onion, sliced9 garlic cloves, grated or finely chopped4 dried bay leaves250ml/9fl oz sugar cane vinegar or Japanese rice vinegar or apple cider vinegar125ml/4fl oz dark soy sauce3 tbsp fish sauce4 tbsp dark brown sugar salt and freshly ground black pepper 2 tbsp vegetable oil 900g/2lb pork belly, skinned weight, cut into cubes 1 onion, sliced 9 garlic cloves, grated or finely chopped 4 dried bay leaves 250ml/9fl oz sugar cane vinegar or Japanese rice vinegar or apple cider vinegar 125ml/4fl oz dark soy sauce 3 tbsp fish sauce 4 tbsp dark brown sugar salt and freshly ground black pepper 300g/10½oz jasmine rice 2 or 3 large garlic cloves, peeled and chopped1 tsp olive oil1 bay leaf½ tbsp cracked black pepper1 pandan leaf, fresh or frozen (optional) 300g/10½oz jasmine rice 2 or 3 large garlic cloves, peeled and chopped 1 tsp olive oil 1 bay leaf ½ tbsp cracked black pepper 1 pandan leaf, fresh or frozen (optional) Method Heat the vegetable oil in a wide frying pan over a medium heat. Add the pork belly and fry for about 5 minutes until browned on all sides. Add the onion, garlic, bay leaves and 1 tbsp black pepper and fry until the onion is translucent. Stir in the vinegar, dark soy sauce, fish sauce and sugar. Simmer over a low–medium heat, uncovered, for about 45 minutes until the pork is tender and the liquid has reduced to below the level of the pork. While the pork belly is cooking, make the rice. First rinse the rice in a bowl of cold water at least three times until the water runs clear, then drain. Put the chopped garlic into a frying pan with a little oil and fry until golden-brown. Set aside.Put the rice into a saucepan and cover with 500ml/½ pint water. Add the bay leaf, black pepper, pandan leaf, if using, and the browned garlic. With your hands, stir the rice to incorporate the aromatics.Place the rice pan over a medium-high heat, uncovered, and bring to a rolling boil. Once boiling, remove the pan from the heat, cover with a lid and set aside for 20–30 minutes, by which time the rice should be cooked. Remove the lid and fluff the rice with a fork before serving.Once the pork belly has been cooking for 45 minutes, turn the heat down low and continue to cook, stirring so the pork doesn’t stick to the pan, until the liquid is thick and coating the pork. The soy sauce makes this quite salty already, so taste and add more if required, then serve the pork with the rice. Heat the vegetable oil in a wide frying pan over a medium heat. Add the pork belly and fry for about 5 minutes until browned on all sides. Add the onion, garlic, bay leaves and 1 tbsp black pepper and fry until the onion is translucent. Heat the vegetable oil in a wide frying pan over a medium heat. Add the pork belly and fry for about 5 minutes until browned on all sides. Add the onion, garlic, bay leaves and 1 tbsp black pepper and fry until the onion is translucent. Stir in the vinegar, dark soy sauce, fish sauce and sugar. Simmer over a low–medium heat, uncovered, for about 45 minutes until the pork is tender and the liquid has reduced to below the level of the pork. Stir in the vinegar, dark soy sauce, fish sauce and sugar. Simmer over a low–medium heat, uncovered, for about 45 minutes until the pork is tender and the liquid has reduced to below the level of the pork. While the pork belly is cooking, make the rice. First rinse the rice in a bowl of cold water at least three times until the water runs clear, then drain. Put the chopped garlic into a frying pan with a little oil and fry until golden-brown. Set aside. While the pork belly is cooking, make the rice. First rinse the rice in a bowl of cold water at least three times until the water runs clear, then drain. Put the chopped garlic into a frying pan with a little oil and fry until golden-brown. Set aside. Put the rice into a saucepan and cover with 500ml/½ pint water. Add the bay leaf, black pepper, pandan leaf, if using, and the browned garlic. With your hands, stir the rice to incorporate the aromatics. Put the rice into a saucepan and cover with 500ml/½ pint water. Add the bay leaf, black pepper, pandan leaf, if using, and the browned garlic. With your hands, stir the rice to incorporate the aromatics. Place the rice pan over a medium-high heat, uncovered, and bring to a rolling boil. Once boiling, remove the pan from the heat, cover with a lid and set aside for 20–30 minutes, by which time the rice should be cooked. Remove the lid and fluff the rice with a fork before serving. Place the rice pan over a medium-high heat, uncovered, and bring to a rolling boil. Once boiling, remove the pan from the heat, cover with a lid and set aside for 20–30 minutes, by which time the rice should be cooked. Remove the lid and fluff the rice with a fork before serving. Once the pork belly has been cooking for 45 minutes, turn the heat down low and continue to cook, stirring so the pork doesn’t stick to the pan, until the liquid is thick and coating the pork. The soy sauce makes this quite salty already, so taste and add more if required, then serve the pork with the rice. Once the pork belly has been cooking for 45 minutes, turn the heat down low and continue to cook, stirring so the pork doesn’t stick to the pan, until the liquid is thick and coating the pork. The soy sauce makes this quite salty already, so taste and add more if required, then serve the pork with the rice. Recipe tips Sugar cane vinegar is much used in Filipino cooking and can be bought in the UK, but if you don’t have any use Japanese rice vinegar. Dark soy sauce is thicker than the standard stuff and, as it's sweeter and less salty, it makes quite a difference to the flavour of the dish. | {
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"content": "An average of 4.0 out of 5 stars from 27 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/pork_adobo_with_rice_67103_16x9.jpg Like many Filipino dishes, pork adobo is cooked with dark sugar, vinegar and soy sauce, which are then reduced right down to coat the meat. Jasmine rice flavoured with pandan leaf is a great accompaniment. Serve with the mango atchara. Nallaine Calvo, from Filippino food stall Kubo in Belfast, shared this recipe with me. 2 tbsp vegetable oil 900g/2lb pork belly, skinned weight, cut into cubes 1 onion, sliced9 garlic cloves, grated or finely chopped4 dried bay leaves250ml/9fl oz sugar cane vinegar or Japanese rice vinegar or apple cider vinegar125ml/4fl oz dark soy sauce3 tbsp fish sauce4 tbsp dark brown sugar salt and freshly ground black pepper 2 tbsp vegetable oil 900g/2lb pork belly, skinned weight, cut into cubes 1 onion, sliced 9 garlic cloves, grated or finely chopped 4 dried bay leaves 250ml/9fl oz sugar cane vinegar or Japanese rice vinegar or apple cider vinegar 125ml/4fl oz dark soy sauce 3 tbsp fish sauce 4 tbsp dark brown sugar salt and freshly ground black pepper 300g/10½oz jasmine rice 2 or 3 large garlic cloves, peeled and chopped1 tsp olive oil1 bay leaf½ tbsp cracked black pepper1 pandan leaf, fresh or frozen (optional) 300g/10½oz jasmine rice 2 or 3 large garlic cloves, peeled and chopped 1 tsp olive oil 1 bay leaf ½ tbsp cracked black pepper 1 pandan leaf, fresh or frozen (optional) Method Heat the vegetable oil in a wide frying pan over a medium heat. Add the pork belly and fry for about 5 minutes until browned on all sides. Add the onion, garlic, bay leaves and 1 tbsp black pepper and fry until the onion is translucent. Stir in the vinegar, dark soy sauce, fish sauce and sugar. Simmer over a low–medium heat, uncovered, for about 45 minutes until the pork is tender and the liquid has reduced to below the level of the pork. While the pork belly is cooking, make the rice. First rinse the rice in a bowl of cold water at least three times until the water runs clear, then drain. Put the chopped garlic into a frying pan with a little oil and fry until golden-brown. Set aside.Put the rice into a saucepan and cover with 500ml/½ pint water. Add the bay leaf, black pepper, pandan leaf, if using, and the browned garlic. With your hands, stir the rice to incorporate the aromatics.Place the rice pan over a medium-high heat, uncovered, and bring to a rolling boil. Once boiling, remove the pan from the heat, cover with a lid and set aside for 20–30 minutes, by which time the rice should be cooked. Remove the lid and fluff the rice with a fork before serving.Once the pork belly has been cooking for 45 minutes, turn the heat down low and continue to cook, stirring so the pork doesn’t stick to the pan, until the liquid is thick and coating the pork. The soy sauce makes this quite salty already, so taste and add more if required, then serve the pork with the rice. Heat the vegetable oil in a wide frying pan over a medium heat. Add the pork belly and fry for about 5 minutes until browned on all sides. Add the onion, garlic, bay leaves and 1 tbsp black pepper and fry until the onion is translucent. Heat the vegetable oil in a wide frying pan over a medium heat. Add the pork belly and fry for about 5 minutes until browned on all sides. Add the onion, garlic, bay leaves and 1 tbsp black pepper and fry until the onion is translucent. Stir in the vinegar, dark soy sauce, fish sauce and sugar. Simmer over a low–medium heat, uncovered, for about 45 minutes until the pork is tender and the liquid has reduced to below the level of the pork. Stir in the vinegar, dark soy sauce, fish sauce and sugar. Simmer over a low–medium heat, uncovered, for about 45 minutes until the pork is tender and the liquid has reduced to below the level of the pork. While the pork belly is cooking, make the rice. First rinse the rice in a bowl of cold water at least three times until the water runs clear, then drain. Put the chopped garlic into a frying pan with a little oil and fry until golden-brown. Set aside. While the pork belly is cooking, make the rice. First rinse the rice in a bowl of cold water at least three times until the water runs clear, then drain. Put the chopped garlic into a frying pan with a little oil and fry until golden-brown. Set aside. Put the rice into a saucepan and cover with 500ml/½ pint water. Add the bay leaf, black pepper, pandan leaf, if using, and the browned garlic. With your hands, stir the rice to incorporate the aromatics. Put the rice into a saucepan and cover with 500ml/½ pint water. Add the bay leaf, black pepper, pandan leaf, if using, and the browned garlic. With your hands, stir the rice to incorporate the aromatics. Place the rice pan over a medium-high heat, uncovered, and bring to a rolling boil. Once boiling, remove the pan from the heat, cover with a lid and set aside for 20–30 minutes, by which time the rice should be cooked. Remove the lid and fluff the rice with a fork before serving. Place the rice pan over a medium-high heat, uncovered, and bring to a rolling boil. Once boiling, remove the pan from the heat, cover with a lid and set aside for 20–30 minutes, by which time the rice should be cooked. Remove the lid and fluff the rice with a fork before serving. Once the pork belly has been cooking for 45 minutes, turn the heat down low and continue to cook, stirring so the pork doesn’t stick to the pan, until the liquid is thick and coating the pork. The soy sauce makes this quite salty already, so taste and add more if required, then serve the pork with the rice. Once the pork belly has been cooking for 45 minutes, turn the heat down low and continue to cook, stirring so the pork doesn’t stick to the pan, until the liquid is thick and coating the pork. The soy sauce makes this quite salty already, so taste and add more if required, then serve the pork with the rice. Recipe tips Sugar cane vinegar is much used in Filipino cooking and can be bought in the UK, but if you don’t have any use Japanese rice vinegar. Dark soy sauce is thicker than the standard stuff and, as it's sweeter and less salty, it makes quite a difference to the flavour of the dish."
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} | 4a1bd9a402b3ca3139da6f3852db0caa3c3b55a8bad9f567db59e2574f08b3d6 | Pan-fried hake with caper and lemon butter sauce recipe
An average of 4.9 out of 5 stars from 15 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/pan-fried_hake_caper_04092_16x9.jpg A simple but effective method for golden pan-fried hake with a quick sauce that pairs well with a dollop of creamy mash. Each serving (excluding mash) provides 447 kcal, 24g protein, 15g carbohydrate (of which 0.6g sugars), 32g fat (of which 15g saturates), 0.9g fibre and 1.1g salt. 1 hake fillet, around 100–150g/3½oz–5½oz, bones removed and skin on1 tbsp plain flour2 tsp olive oil25g/1oz salted butter2 tsp capers½ lemon, juice only salt and freshly ground black pepper 1 hake fillet, around 100–150g/3½oz–5½oz, bones removed and skin on 1 tbsp plain flour 2 tsp olive oil 25g/1oz salted butter 2 tsp capers ½ lemon, juice only salt and freshly ground black pepper mashed potatoes mashed potatoes Method Warm a plate and prepare your mashed potatoes first, keeping them warm while you cook the fish.To make the pan-fried hake, use kitchen towel to pat the hake fillet fully dry and lightly slash the skin 3–4 times about 3mm/⅛in deep with a sharp knife.Lay the fish on a plate and sprinkle both sides with salt. Leave for 10–15 minutes and then wipe dry again. Add the flour to a bowl, season with salt and pepper, and toss the fish in it to coat all sides. Shake off the excess.Heat a frying pan over a medium-high heat and, when hot, add the olive oil. Add the fish, skin side down, and use a fish slice or spatula to press it firmly into the pan for 30 seconds, to stop it from curling up. Leave it to cook for 2–3 minutes, depending on thickness. Resist the urge to move the fish in the pan – just leave it. This way, the skin will crisp up and won’t stick.When it is ready, you’ll be able to easily (but carefully) flip it over. Add the butter and the capers to the pan and reduce the heat to medium. Tip the pan and spoon the caper butter over the fillet repeatedly, as it finishes cooking (it will take about 3 minutes on the second side). Remove the pan from the heat and transfer the fish to the warmed plate, nestled into the mashed potatoes.Return the pan to a high heat, and add the lemon juice. Allow the lemon, caper and butter sauce to bubble in the pan for 30 seconds, then pour over the fish and mash to serve. Warm a plate and prepare your mashed potatoes first, keeping them warm while you cook the fish. Warm a plate and prepare your mashed potatoes first, keeping them warm while you cook the fish. To make the pan-fried hake, use kitchen towel to pat the hake fillet fully dry and lightly slash the skin 3–4 times about 3mm/⅛in deep with a sharp knife. To make the pan-fried hake, use kitchen towel to pat the hake fillet fully dry and lightly slash the skin 3–4 times about 3mm/⅛in deep with a sharp knife. Lay the fish on a plate and sprinkle both sides with salt. Leave for 10–15 minutes and then wipe dry again. Add the flour to a bowl, season with salt and pepper, and toss the fish in it to coat all sides. Shake off the excess. Lay the fish on a plate and sprinkle both sides with salt. Leave for 10–15 minutes and then wipe dry again. Add the flour to a bowl, season with salt and pepper, and toss the fish in it to coat all sides. Shake off the excess. Heat a frying pan over a medium-high heat and, when hot, add the olive oil. Add the fish, skin side down, and use a fish slice or spatula to press it firmly into the pan for 30 seconds, to stop it from curling up. Leave it to cook for 2–3 minutes, depending on thickness. Resist the urge to move the fish in the pan – just leave it. This way, the skin will crisp up and won’t stick. Heat a frying pan over a medium-high heat and, when hot, add the olive oil. Add the fish, skin side down, and use a fish slice or spatula to press it firmly into the pan for 30 seconds, to stop it from curling up. Leave it to cook for 2–3 minutes, depending on thickness. Resist the urge to move the fish in the pan – just leave it. This way, the skin will crisp up and won’t stick. When it is ready, you’ll be able to easily (but carefully) flip it over. Add the butter and the capers to the pan and reduce the heat to medium. Tip the pan and spoon the caper butter over the fillet repeatedly, as it finishes cooking (it will take about 3 minutes on the second side). Remove the pan from the heat and transfer the fish to the warmed plate, nestled into the mashed potatoes. When it is ready, you’ll be able to easily (but carefully) flip it over. Add the butter and the capers to the pan and reduce the heat to medium. Tip the pan and spoon the caper butter over the fillet repeatedly, as it finishes cooking (it will take about 3 minutes on the second side). Remove the pan from the heat and transfer the fish to the warmed plate, nestled into the mashed potatoes. Return the pan to a high heat, and add the lemon juice. Allow the lemon, caper and butter sauce to bubble in the pan for 30 seconds, then pour over the fish and mash to serve. Return the pan to a high heat, and add the lemon juice. Allow the lemon, caper and butter sauce to bubble in the pan for 30 seconds, then pour over the fish and mash to serve. | {
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"content": "An average of 4.9 out of 5 stars from 15 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/pan-fried_hake_caper_04092_16x9.jpg A simple but effective method for golden pan-fried hake with a quick sauce that pairs well with a dollop of creamy mash. Each serving (excluding mash) provides 447 kcal, 24g protein, 15g carbohydrate (of which 0.6g sugars), 32g fat (of which 15g saturates), 0.9g fibre and 1.1g salt. 1 hake fillet, around 100–150g/3½oz–5½oz, bones removed and skin on1 tbsp plain flour2 tsp olive oil25g/1oz salted butter2 tsp capers½ lemon, juice only salt and freshly ground black pepper 1 hake fillet, around 100–150g/3½oz–5½oz, bones removed and skin on 1 tbsp plain flour 2 tsp olive oil 25g/1oz salted butter 2 tsp capers ½ lemon, juice only salt and freshly ground black pepper mashed potatoes mashed potatoes Method Warm a plate and prepare your mashed potatoes first, keeping them warm while you cook the fish.To make the pan-fried hake, use kitchen towel to pat the hake fillet fully dry and lightly slash the skin 3–4 times about 3mm/⅛in deep with a sharp knife.Lay the fish on a plate and sprinkle both sides with salt. Leave for 10–15 minutes and then wipe dry again. Add the flour to a bowl, season with salt and pepper, and toss the fish in it to coat all sides. Shake off the excess.Heat a frying pan over a medium-high heat and, when hot, add the olive oil. Add the fish, skin side down, and use a fish slice or spatula to press it firmly into the pan for 30 seconds, to stop it from curling up. Leave it to cook for 2–3 minutes, depending on thickness. Resist the urge to move the fish in the pan – just leave it. This way, the skin will crisp up and won’t stick.When it is ready, you’ll be able to easily (but carefully) flip it over. Add the butter and the capers to the pan and reduce the heat to medium. Tip the pan and spoon the caper butter over the fillet repeatedly, as it finishes cooking (it will take about 3 minutes on the second side). Remove the pan from the heat and transfer the fish to the warmed plate, nestled into the mashed potatoes.Return the pan to a high heat, and add the lemon juice. Allow the lemon, caper and butter sauce to bubble in the pan for 30 seconds, then pour over the fish and mash to serve. Warm a plate and prepare your mashed potatoes first, keeping them warm while you cook the fish. Warm a plate and prepare your mashed potatoes first, keeping them warm while you cook the fish. To make the pan-fried hake, use kitchen towel to pat the hake fillet fully dry and lightly slash the skin 3–4 times about 3mm/⅛in deep with a sharp knife. To make the pan-fried hake, use kitchen towel to pat the hake fillet fully dry and lightly slash the skin 3–4 times about 3mm/⅛in deep with a sharp knife. Lay the fish on a plate and sprinkle both sides with salt. Leave for 10–15 minutes and then wipe dry again. Add the flour to a bowl, season with salt and pepper, and toss the fish in it to coat all sides. Shake off the excess. Lay the fish on a plate and sprinkle both sides with salt. Leave for 10–15 minutes and then wipe dry again. Add the flour to a bowl, season with salt and pepper, and toss the fish in it to coat all sides. Shake off the excess. Heat a frying pan over a medium-high heat and, when hot, add the olive oil. Add the fish, skin side down, and use a fish slice or spatula to press it firmly into the pan for 30 seconds, to stop it from curling up. Leave it to cook for 2–3 minutes, depending on thickness. Resist the urge to move the fish in the pan – just leave it. This way, the skin will crisp up and won’t stick. Heat a frying pan over a medium-high heat and, when hot, add the olive oil. Add the fish, skin side down, and use a fish slice or spatula to press it firmly into the pan for 30 seconds, to stop it from curling up. Leave it to cook for 2–3 minutes, depending on thickness. Resist the urge to move the fish in the pan – just leave it. This way, the skin will crisp up and won’t stick. When it is ready, you’ll be able to easily (but carefully) flip it over. Add the butter and the capers to the pan and reduce the heat to medium. Tip the pan and spoon the caper butter over the fillet repeatedly, as it finishes cooking (it will take about 3 minutes on the second side). Remove the pan from the heat and transfer the fish to the warmed plate, nestled into the mashed potatoes. When it is ready, you’ll be able to easily (but carefully) flip it over. Add the butter and the capers to the pan and reduce the heat to medium. Tip the pan and spoon the caper butter over the fillet repeatedly, as it finishes cooking (it will take about 3 minutes on the second side). Remove the pan from the heat and transfer the fish to the warmed plate, nestled into the mashed potatoes. Return the pan to a high heat, and add the lemon juice. Allow the lemon, caper and butter sauce to bubble in the pan for 30 seconds, then pour over the fish and mash to serve. Return the pan to a high heat, and add the lemon juice. Allow the lemon, caper and butter sauce to bubble in the pan for 30 seconds, then pour over the fish and mash to serve."
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} | f8154df70b6008a01a06607ff7da91b8353edfd42b0586ba27ceadd27ada4943 | Fried mackerel in a spicy sauce recipe
An average of 5.0 out of 5 stars from 2 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/pan-fried_mackerel_in_a_44819_16x9.jpg Mackerel is a tasty and inexpensive fish, but to get the best results use the freshest you can find. ½ onion, peeled2 tomatoes, roughly chopped1 tsp ground cumin1 tsp ground coriander2 tbsp olive oil8 mackerel fillets, skin on2 tsp fresh lemon juicesea salt and freshly ground black pepper ½ onion, peeled 2 tomatoes, roughly chopped 1 tsp ground cumin 1 tsp ground coriander 2 tbsp olive oil 8 mackerel fillets, skin on 2 tsp fresh lemon juice sea salt and freshly ground black pepper Method Put the onion, tomatoes, cumin, coriander, one tablespoon of the oil and a large pinch of salt and pepper into a food processor and blitz until smooth. Transfer the tomato mixture to a saucepan, place over a medium heat and cook for 6 minutes, stirring frequently, until the sauce is slightly reduced. Set aside.Heat the remaining oil in a large non-stick frying pan over a medium–high heat. Season the mackerel fillets on both sides with salt and pepper and add the fish to the pan, skin-side down (you may need to do this in batches). Fry for 3 minutes, without moving the fillets, until the skin is crispy and golden brown. Flip over and cook for another 1–2 minutes, or until the fish is just cooked through. Add the lemon juice and allow it to sizzle for a few seconds. Transfer the fillets to warmed plates, spoon the spicy sauce over the fish and serve immediately. Put the onion, tomatoes, cumin, coriander, one tablespoon of the oil and a large pinch of salt and pepper into a food processor and blitz until smooth. Transfer the tomato mixture to a saucepan, place over a medium heat and cook for 6 minutes, stirring frequently, until the sauce is slightly reduced. Set aside. Put the onion, tomatoes, cumin, coriander, one tablespoon of the oil and a large pinch of salt and pepper into a food processor and blitz until smooth. Transfer the tomato mixture to a saucepan, place over a medium heat and cook for 6 minutes, stirring frequently, until the sauce is slightly reduced. Set aside. Heat the remaining oil in a large non-stick frying pan over a medium–high heat. Season the mackerel fillets on both sides with salt and pepper and add the fish to the pan, skin-side down (you may need to do this in batches). Fry for 3 minutes, without moving the fillets, until the skin is crispy and golden brown. Flip over and cook for another 1–2 minutes, or until the fish is just cooked through. Add the lemon juice and allow it to sizzle for a few seconds. Heat the remaining oil in a large non-stick frying pan over a medium–high heat. Season the mackerel fillets on both sides with salt and pepper and add the fish to the pan, skin-side down (you may need to do this in batches). Fry for 3 minutes, without moving the fillets, until the skin is crispy and golden brown. Flip over and cook for another 1–2 minutes, or until the fish is just cooked through. Add the lemon juice and allow it to sizzle for a few seconds. Transfer the fillets to warmed plates, spoon the spicy sauce over the fish and serve immediately. Transfer the fillets to warmed plates, spoon the spicy sauce over the fish and serve immediately. | {
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"content": "An average of 5.0 out of 5 stars from 2 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/pan-fried_mackerel_in_a_44819_16x9.jpg Mackerel is a tasty and inexpensive fish, but to get the best results use the freshest you can find. ½ onion, peeled2 tomatoes, roughly chopped1 tsp ground cumin1 tsp ground coriander2 tbsp olive oil8 mackerel fillets, skin on2 tsp fresh lemon juicesea salt and freshly ground black pepper ½ onion, peeled 2 tomatoes, roughly chopped 1 tsp ground cumin 1 tsp ground coriander 2 tbsp olive oil 8 mackerel fillets, skin on 2 tsp fresh lemon juice sea salt and freshly ground black pepper Method Put the onion, tomatoes, cumin, coriander, one tablespoon of the oil and a large pinch of salt and pepper into a food processor and blitz until smooth. Transfer the tomato mixture to a saucepan, place over a medium heat and cook for 6 minutes, stirring frequently, until the sauce is slightly reduced. Set aside.Heat the remaining oil in a large non-stick frying pan over a medium–high heat. Season the mackerel fillets on both sides with salt and pepper and add the fish to the pan, skin-side down (you may need to do this in batches). Fry for 3 minutes, without moving the fillets, until the skin is crispy and golden brown. Flip over and cook for another 1–2 minutes, or until the fish is just cooked through. Add the lemon juice and allow it to sizzle for a few seconds. Transfer the fillets to warmed plates, spoon the spicy sauce over the fish and serve immediately. Put the onion, tomatoes, cumin, coriander, one tablespoon of the oil and a large pinch of salt and pepper into a food processor and blitz until smooth. Transfer the tomato mixture to a saucepan, place over a medium heat and cook for 6 minutes, stirring frequently, until the sauce is slightly reduced. Set aside. Put the onion, tomatoes, cumin, coriander, one tablespoon of the oil and a large pinch of salt and pepper into a food processor and blitz until smooth. Transfer the tomato mixture to a saucepan, place over a medium heat and cook for 6 minutes, stirring frequently, until the sauce is slightly reduced. Set aside. Heat the remaining oil in a large non-stick frying pan over a medium–high heat. Season the mackerel fillets on both sides with salt and pepper and add the fish to the pan, skin-side down (you may need to do this in batches). Fry for 3 minutes, without moving the fillets, until the skin is crispy and golden brown. Flip over and cook for another 1–2 minutes, or until the fish is just cooked through. Add the lemon juice and allow it to sizzle for a few seconds. Heat the remaining oil in a large non-stick frying pan over a medium–high heat. Season the mackerel fillets on both sides with salt and pepper and add the fish to the pan, skin-side down (you may need to do this in batches). Fry for 3 minutes, without moving the fillets, until the skin is crispy and golden brown. Flip over and cook for another 1–2 minutes, or until the fish is just cooked through. Add the lemon juice and allow it to sizzle for a few seconds. Transfer the fillets to warmed plates, spoon the spicy sauce over the fish and serve immediately. Transfer the fillets to warmed plates, spoon the spicy sauce over the fish and serve immediately."
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} | e7e737c34d8ac5bc71de05349ad3c2ccca08cf829b07c3b88aaea117974ecf13 | Crispy cod wraps recipe
Crispy cod wraps with salsa and harissa lime mayo An average of 4.7 out of 5 stars from 39 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/crispy_cod_wraps_64457_16x9.jpg These fish wraps are a delight. Throw in sweet potato, za’atar and garlic chips, salsa and a spicy lime mayo and you have a tasty family dinner. 2 tomatoes, very finely diced½ onion, very finely diced15g/½oz fresh dill, roughly choppeddrizzle olive oil1 tsp caster sugarflaky sea salt and freshly ground black pepper 2 tomatoes, very finely diced ½ onion, very finely diced 15g/½oz fresh dill, roughly chopped drizzle olive oil 1 tsp caster sugar flaky sea salt and freshly ground black pepper 3 tbsp quick-cook polenta3 tbsp za’atar1 heaped tbsp garlic granules4 sweet potatoes, peeled and cut into 1cm/½in thick chips3 tbsp olive oilflaky sea salt and freshly ground black pepper 3 tbsp quick-cook polenta 3 tbsp za’atar 1 heaped tbsp garlic granules 4 sweet potatoes, peeled and cut into 1cm/½in thick chips 3 tbsp olive oil flaky sea salt and freshly ground black pepper 3 tbsp mayonnaise1 tbsp rose harissa1 lime, finely grated zest and juice of ½ limeflaky sea salt 3 tbsp mayonnaise 1 tbsp rose harissa 1 lime, finely grated zest and juice of ½ lime flaky sea salt 2 free-range eggs, beaten100g/3½oz plain flour1 tbsp garlic granules1 tbsp English mustard powder2 tsp ground paprika1 tsp cayenne pepper1 tsp ground turmericvegetable oil, for frying 500g/1lb 2oz cod loins, cut into 2.5cm/1in chunks6 mini tortilla wrapsflaky sea salt and freshly ground black pepper 2 free-range eggs, beaten 100g/3½oz plain flour 1 tbsp garlic granules 1 tbsp English mustard powder 2 tsp ground paprika 1 tsp cayenne pepper 1 tsp ground turmeric vegetable oil, for frying 500g/1lb 2oz cod loins, cut into 2.5cm/1in chunks 6 mini tortilla wraps flaky sea salt and freshly ground black pepper Method To make the salsa, combine the tomatoes, onion, and dill in a bowl. Add the olive oil and sugar and season well with salt and pepper. Mix together and set aside.To make the baked sweet potato, za’atar and garlic chips, preheat the oven to 220C/200C Fan/Gas 7.Line your largest baking tray with baking paper. Mix the polenta, za’atar, garlic granules and a generous amount of salt and pepper together in a small bowl. Place the sweet potato chips on the prepared baking tray, drizzle over the olive oil and use your hands to mix until the chips are well coated in the oil. Sprinkle with the polenta mixture and toss to coat the chips evenly. Bake the sweet potato chips for 30 minutes or so, until the chips are soft in the middle and browning around the edges.To make the harissa lime mayo, mix the mayonnaise ingredients together in a small bowl and set aside.To make the crispy cod wraps, mix the eggs with a pinch of salt and pepper. Mix the flour, garlic granules, mustard powder and spices into a separate small shallow bowl, and season very generously with salt and pepper.Pour enough vegetable oil into a deep-frying pan to fill a depth of 2cm/¾in. Heat the oil over a medium-high heat and bring to frying temperature. (CAUTION: hot oil can be dangerous. Do not leave unattended.) Line a plate with kitchen paper.Coat each piece of fish evenly in the flour mixture, then dip into the beaten egg to coat, and finely dip once more in the flour mixture, ensuring each piece is well coated. When the oil is ready, fry the fish in batches for about 2–3 minutes, or until the batter is crispy and deep golden-brown. Transfer to the paper-lined plate to drain. Serve in tortilla wraps with the mayo and top with a little of the salsa. Serve the sweet potato chips on the side. To make the salsa, combine the tomatoes, onion, and dill in a bowl. Add the olive oil and sugar and season well with salt and pepper. Mix together and set aside. To make the salsa, combine the tomatoes, onion, and dill in a bowl. Add the olive oil and sugar and season well with salt and pepper. Mix together and set aside. To make the baked sweet potato, za’atar and garlic chips, preheat the oven to 220C/200C Fan/Gas 7. To make the baked sweet potato, za’atar and garlic chips, preheat the oven to 220C/200C Fan/Gas 7. Line your largest baking tray with baking paper. Mix the polenta, za’atar, garlic granules and a generous amount of salt and pepper together in a small bowl. Place the sweet potato chips on the prepared baking tray, drizzle over the olive oil and use your hands to mix until the chips are well coated in the oil. Sprinkle with the polenta mixture and toss to coat the chips evenly. Bake the sweet potato chips for 30 minutes or so, until the chips are soft in the middle and browning around the edges. Line your largest baking tray with baking paper. Mix the polenta, za’atar, garlic granules and a generous amount of salt and pepper together in a small bowl. Place the sweet potato chips on the prepared baking tray, drizzle over the olive oil and use your hands to mix until the chips are well coated in the oil. Sprinkle with the polenta mixture and toss to coat the chips evenly. Bake the sweet potato chips for 30 minutes or so, until the chips are soft in the middle and browning around the edges. To make the harissa lime mayo, mix the mayonnaise ingredients together in a small bowl and set aside. To make the harissa lime mayo, mix the mayonnaise ingredients together in a small bowl and set aside. To make the crispy cod wraps, mix the eggs with a pinch of salt and pepper. Mix the flour, garlic granules, mustard powder and spices into a separate small shallow bowl, and season very generously with salt and pepper. To make the crispy cod wraps, mix the eggs with a pinch of salt and pepper. Mix the flour, garlic granules, mustard powder and spices into a separate small shallow bowl, and season very generously with salt and pepper. Pour enough vegetable oil into a deep-frying pan to fill a depth of 2cm/¾in. Heat the oil over a medium-high heat and bring to frying temperature. (CAUTION: hot oil can be dangerous. Do not leave unattended.) Line a plate with kitchen paper. Pour enough vegetable oil into a deep-frying pan to fill a depth of 2cm/¾in. Heat the oil over a medium-high heat and bring to frying temperature. (CAUTION: hot oil can be dangerous. Do not leave unattended.) Line a plate with kitchen paper. Coat each piece of fish evenly in the flour mixture, then dip into the beaten egg to coat, and finely dip once more in the flour mixture, ensuring each piece is well coated. When the oil is ready, fry the fish in batches for about 2–3 minutes, or until the batter is crispy and deep golden-brown. Transfer to the paper-lined plate to drain. Serve in tortilla wraps with the mayo and top with a little of the salsa. Serve the sweet potato chips on the side. Coat each piece of fish evenly in the flour mixture, then dip into the beaten egg to coat, and finely dip once more in the flour mixture, ensuring each piece is well coated. When the oil is ready, fry the fish in batches for about 2–3 minutes, or until the batter is crispy and deep golden-brown. Transfer to the paper-lined plate to drain. Serve in tortilla wraps with the mayo and top with a little of the salsa. Serve the sweet potato chips on the side. | {
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"content": "Crispy cod wraps with salsa and harissa lime mayo An average of 4.7 out of 5 stars from 39 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/crispy_cod_wraps_64457_16x9.jpg These fish wraps are a delight. Throw in sweet potato, za’atar and garlic chips, salsa and a spicy lime mayo and you have a tasty family dinner. 2 tomatoes, very finely diced½ onion, very finely diced15g/½oz fresh dill, roughly choppeddrizzle olive oil1 tsp caster sugarflaky sea salt and freshly ground black pepper 2 tomatoes, very finely diced ½ onion, very finely diced 15g/½oz fresh dill, roughly chopped drizzle olive oil 1 tsp caster sugar flaky sea salt and freshly ground black pepper 3 tbsp quick-cook polenta3 tbsp za’atar1 heaped tbsp garlic granules4 sweet potatoes, peeled and cut into 1cm/½in thick chips3 tbsp olive oilflaky sea salt and freshly ground black pepper 3 tbsp quick-cook polenta 3 tbsp za’atar 1 heaped tbsp garlic granules 4 sweet potatoes, peeled and cut into 1cm/½in thick chips 3 tbsp olive oil flaky sea salt and freshly ground black pepper 3 tbsp mayonnaise1 tbsp rose harissa1 lime, finely grated zest and juice of ½ limeflaky sea salt 3 tbsp mayonnaise 1 tbsp rose harissa 1 lime, finely grated zest and juice of ½ lime flaky sea salt 2 free-range eggs, beaten100g/3½oz plain flour1 tbsp garlic granules1 tbsp English mustard powder2 tsp ground paprika1 tsp cayenne pepper1 tsp ground turmericvegetable oil, for frying 500g/1lb 2oz cod loins, cut into 2.5cm/1in chunks6 mini tortilla wrapsflaky sea salt and freshly ground black pepper 2 free-range eggs, beaten 100g/3½oz plain flour 1 tbsp garlic granules 1 tbsp English mustard powder 2 tsp ground paprika 1 tsp cayenne pepper 1 tsp ground turmeric vegetable oil, for frying 500g/1lb 2oz cod loins, cut into 2.5cm/1in chunks 6 mini tortilla wraps flaky sea salt and freshly ground black pepper Method To make the salsa, combine the tomatoes, onion, and dill in a bowl. Add the olive oil and sugar and season well with salt and pepper. Mix together and set aside.To make the baked sweet potato, za’atar and garlic chips, preheat the oven to 220C/200C Fan/Gas 7.Line your largest baking tray with baking paper. Mix the polenta, za’atar, garlic granules and a generous amount of salt and pepper together in a small bowl. Place the sweet potato chips on the prepared baking tray, drizzle over the olive oil and use your hands to mix until the chips are well coated in the oil. Sprinkle with the polenta mixture and toss to coat the chips evenly. Bake the sweet potato chips for 30 minutes or so, until the chips are soft in the middle and browning around the edges.To make the harissa lime mayo, mix the mayonnaise ingredients together in a small bowl and set aside.To make the crispy cod wraps, mix the eggs with a pinch of salt and pepper. Mix the flour, garlic granules, mustard powder and spices into a separate small shallow bowl, and season very generously with salt and pepper.Pour enough vegetable oil into a deep-frying pan to fill a depth of 2cm/¾in. Heat the oil over a medium-high heat and bring to frying temperature. (CAUTION: hot oil can be dangerous. Do not leave unattended.) Line a plate with kitchen paper.Coat each piece of fish evenly in the flour mixture, then dip into the beaten egg to coat, and finely dip once more in the flour mixture, ensuring each piece is well coated. When the oil is ready, fry the fish in batches for about 2–3 minutes, or until the batter is crispy and deep golden-brown. Transfer to the paper-lined plate to drain. Serve in tortilla wraps with the mayo and top with a little of the salsa. Serve the sweet potato chips on the side. To make the salsa, combine the tomatoes, onion, and dill in a bowl. Add the olive oil and sugar and season well with salt and pepper. Mix together and set aside. To make the salsa, combine the tomatoes, onion, and dill in a bowl. Add the olive oil and sugar and season well with salt and pepper. Mix together and set aside. To make the baked sweet potato, za’atar and garlic chips, preheat the oven to 220C/200C Fan/Gas 7. To make the baked sweet potato, za’atar and garlic chips, preheat the oven to 220C/200C Fan/Gas 7. Line your largest baking tray with baking paper. Mix the polenta, za’atar, garlic granules and a generous amount of salt and pepper together in a small bowl. Place the sweet potato chips on the prepared baking tray, drizzle over the olive oil and use your hands to mix until the chips are well coated in the oil. Sprinkle with the polenta mixture and toss to coat the chips evenly. Bake the sweet potato chips for 30 minutes or so, until the chips are soft in the middle and browning around the edges. Line your largest baking tray with baking paper. Mix the polenta, za’atar, garlic granules and a generous amount of salt and pepper together in a small bowl. Place the sweet potato chips on the prepared baking tray, drizzle over the olive oil and use your hands to mix until the chips are well coated in the oil. Sprinkle with the polenta mixture and toss to coat the chips evenly. Bake the sweet potato chips for 30 minutes or so, until the chips are soft in the middle and browning around the edges. To make the harissa lime mayo, mix the mayonnaise ingredients together in a small bowl and set aside. To make the harissa lime mayo, mix the mayonnaise ingredients together in a small bowl and set aside. To make the crispy cod wraps, mix the eggs with a pinch of salt and pepper. Mix the flour, garlic granules, mustard powder and spices into a separate small shallow bowl, and season very generously with salt and pepper. To make the crispy cod wraps, mix the eggs with a pinch of salt and pepper. Mix the flour, garlic granules, mustard powder and spices into a separate small shallow bowl, and season very generously with salt and pepper. Pour enough vegetable oil into a deep-frying pan to fill a depth of 2cm/¾in. Heat the oil over a medium-high heat and bring to frying temperature. (CAUTION: hot oil can be dangerous. Do not leave unattended.) Line a plate with kitchen paper. Pour enough vegetable oil into a deep-frying pan to fill a depth of 2cm/¾in. Heat the oil over a medium-high heat and bring to frying temperature. (CAUTION: hot oil can be dangerous. Do not leave unattended.) Line a plate with kitchen paper. Coat each piece of fish evenly in the flour mixture, then dip into the beaten egg to coat, and finely dip once more in the flour mixture, ensuring each piece is well coated. When the oil is ready, fry the fish in batches for about 2–3 minutes, or until the batter is crispy and deep golden-brown. Transfer to the paper-lined plate to drain. Serve in tortilla wraps with the mayo and top with a little of the salsa. Serve the sweet potato chips on the side. Coat each piece of fish evenly in the flour mixture, then dip into the beaten egg to coat, and finely dip once more in the flour mixture, ensuring each piece is well coated. When the oil is ready, fry the fish in batches for about 2–3 minutes, or until the batter is crispy and deep golden-brown. Transfer to the paper-lined plate to drain. Serve in tortilla wraps with the mayo and top with a little of the salsa. Serve the sweet potato chips on the side."
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} | 72d833d3846671cc8aa5d17b8897080b51e6b4ebe45c388a4d8631f6a26b3ecc | Leek-wrapped cod with almond saffron sauce recipe
Trim both ends of the leeks a little (no need to remove all the green). Slice each leek in half lengthways and peel off the top four layers or so, saving the inside layers for a different recipe. You should have around 16 leek strips in total.Rinse the outer layers clean of any mud and lurking debris. Bring a large pan of salted water to the boil and add the leek strips – they won't fit, but you can push them under the water gently as they soften, as you would with spaghetti. Blanch for just a couple of minutes until floppy, then drain and rinse under cold running water to stop them from cooking any further. Drain well.Lay the strips out on a baking tray in four piles (there should be four strips per pile), with each strip slightly overlapping the next. Pat dry with kitchen paper, then lift each pile and turn over, patting dry the other side. Sprinkle most of the thyme leaves over the leeks and season well with salt and pepper. Place a piece of fish at one end of a pile and roll up snugly, folding in the edges. Secure the join with a little metal skewer or cocktail stick, then repeat with the other pieces of fish. Chill in the fridge for up to 24 hours until ready to cook.Fire up the barbecue ready for direct high heat cooking and set a grill tray or fish cage over the fire to heat up.Meanwhile, start on the almond saffron sauce. Pour the fish stock into a small saucepan and add the saffron. Set over a medium heat on the hob and bring to the boil, then simmer for 5 minutes. Turn the heat right down and keep warm.Set a frying pan over a medium heat and add the olive oil. Once it's hot, add the blanched almonds and breadcrumbs and stir over the heat for a few minutes until crisp and golden. Stir through the parsley for the final minute to soften it a little. Tip into a food processor, add the garlic and a generous grind of salt and pepper and blend until ground. Set aside.When the barbecue is hot, drizzle a little oil over the leek fish parcels and tomatoes. Set the fish onto the hot grill tray or into the fish cage and rest the tomatoes over the heat until soft and lightly charred. Grill the fish over a high heat for a few minutes on each side until you get a reading of around 55C/131F on a temperature probe. Remove to a tray and take inside to keep warm, along with the griddled tomatoes.To finish the sauce, pour the hot stock into the food processor and blend with the breadcrumb mix to make a smooth paste. With the motor running, drizzle the extra virgin olive oil down the spout so it emulsifies to a thick, creamy sauce.To serve, spoon the sauce onto warmed plates, spreading it out, then top each with a leek fish parcel. Tuck a vine of tomatoes alongside and sprinkle with the rest of the thyme leaves. Trim both ends of the leeks a little (no need to remove all the green). Slice each leek in half lengthways and peel off the top four layers or so, saving the inside layers for a different recipe. You should have around 16 leek strips in total. Trim both ends of the leeks a little (no need to remove all the green). Slice each leek in half lengthways and peel off the top four layers or so, saving the inside layers for a different recipe. You should have around 16 leek strips in total. Rinse the outer layers clean of any mud and lurking debris. Bring a large pan of salted water to the boil and add the leek strips – they won't fit, but you can push them under the water gently as they soften, as you would with spaghetti. Blanch for just a couple of minutes until floppy, then drain and rinse under cold running water to stop them from cooking any further. Drain well. Rinse the outer layers clean of any mud and lurking debris. Bring a large pan of salted water to the boil and add the leek strips – they won't fit, but you can push them under the water gently as they soften, as you would with spaghetti. Blanch for just a couple of minutes until floppy, then drain and rinse under cold running water to stop them from cooking any further. Drain well. Lay the strips out on a baking tray in four piles (there should be four strips per pile), with each strip slightly overlapping the next. Pat dry with kitchen paper, then lift each pile and turn over, patting dry the other side. Sprinkle most of the thyme leaves over the leeks and season well with salt and pepper. Lay the strips out on a baking tray in four piles (there should be four strips per pile), with each strip slightly overlapping the next. Pat dry with kitchen paper, then lift each pile and turn over, patting dry the other side. Sprinkle most of the thyme leaves over the leeks and season well with salt and pepper. Place a piece of fish at one end of a pile and roll up snugly, folding in the edges. Secure the join with a little metal skewer or cocktail stick, then repeat with the other pieces of fish. Chill in the fridge for up to 24 hours until ready to cook. Place a piece of fish at one end of a pile and roll up snugly, folding in the edges. Secure the join with a little metal skewer or cocktail stick, then repeat with the other pieces of fish. Chill in the fridge for up to 24 hours until ready to cook. Fire up the barbecue ready for direct high heat cooking and set a grill tray or fish cage over the fire to heat up. Fire up the barbecue ready for direct high heat cooking and set a grill tray or fish cage over the fire to heat up. Meanwhile, start on the almond saffron sauce. Pour the fish stock into a small saucepan and add the saffron. Set over a medium heat on the hob and bring to the boil, then simmer for 5 minutes. Turn the heat right down and keep warm. Meanwhile, start on the almond saffron sauce. Pour the fish stock into a small saucepan and add the saffron. Set over a medium heat on the hob and bring to the boil, then simmer for 5 minutes. Turn the heat right down and keep warm. Set a frying pan over a medium heat and add the olive oil. Once it's hot, add the blanched almonds and breadcrumbs and stir over the heat for a few minutes until crisp and golden. Stir through the parsley for the final minute to soften it a little. Tip into a food processor, add the garlic and a generous grind of salt and pepper and blend until ground. Set aside. Set a frying pan over a medium heat and add the olive oil. Once it's hot, add the blanched almonds and breadcrumbs and stir over the heat for a few minutes until crisp and golden. Stir through the parsley for the final minute to soften it a little. Tip into a food processor, add the garlic and a generous grind of salt and pepper and blend until ground. Set aside. When the barbecue is hot, drizzle a little oil over the leek fish parcels and tomatoes. Set the fish onto the hot grill tray or into the fish cage and rest the tomatoes over the heat until soft and lightly charred. Grill the fish over a high heat for a few minutes on each side until you get a reading of around 55C/131F on a temperature probe. Remove to a tray and take inside to keep warm, along with the griddled tomatoes. When the barbecue is hot, drizzle a little oil over the leek fish parcels and tomatoes. Set the fish onto the hot grill tray or into the fish cage and rest the tomatoes over the heat until soft and lightly charred. Grill the fish over a high heat for a few minutes on each side until you get a reading of around 55C/131F on a temperature probe. Remove to a tray and take inside to keep warm, along with the griddled tomatoes. To finish the sauce, pour the hot stock into the food processor and blend with the breadcrumb mix to make a smooth paste. With the motor running, drizzle the extra virgin olive oil down the spout so it emulsifies to a thick, creamy sauce. To finish the sauce, pour the hot stock into the food processor and blend with the breadcrumb mix to make a smooth paste. With the motor running, drizzle the extra virgin olive oil down the spout so it emulsifies to a thick, creamy sauce. To serve, spoon the sauce onto warmed plates, spreading it out, then top each with a leek fish parcel. Tuck a vine of tomatoes alongside and sprinkle with the rest of the thyme leaves. To serve, spoon the sauce onto warmed plates, spreading it out, then top each with a leek fish parcel. Tuck a vine of tomatoes alongside and sprinkle with the rest of the thyme leaves. | {
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"title": "Leek-wrapped cod with almond saffron sauce recipe",
"content": "Trim both ends of the leeks a little (no need to remove all the green). Slice each leek in half lengthways and peel off the top four layers or so, saving the inside layers for a different recipe. You should have around 16 leek strips in total.Rinse the outer layers clean of any mud and lurking debris. Bring a large pan of salted water to the boil and add the leek strips – they won't fit, but you can push them under the water gently as they soften, as you would with spaghetti. Blanch for just a couple of minutes until floppy, then drain and rinse under cold running water to stop them from cooking any further. Drain well.Lay the strips out on a baking tray in four piles (there should be four strips per pile), with each strip slightly overlapping the next. Pat dry with kitchen paper, then lift each pile and turn over, patting dry the other side. Sprinkle most of the thyme leaves over the leeks and season well with salt and pepper. Place a piece of fish at one end of a pile and roll up snugly, folding in the edges. Secure the join with a little metal skewer or cocktail stick, then repeat with the other pieces of fish. Chill in the fridge for up to 24 hours until ready to cook.Fire up the barbecue ready for direct high heat cooking and set a grill tray or fish cage over the fire to heat up.Meanwhile, start on the almond saffron sauce. Pour the fish stock into a small saucepan and add the saffron. Set over a medium heat on the hob and bring to the boil, then simmer for 5 minutes. Turn the heat right down and keep warm.Set a frying pan over a medium heat and add the olive oil. Once it's hot, add the blanched almonds and breadcrumbs and stir over the heat for a few minutes until crisp and golden. Stir through the parsley for the final minute to soften it a little. Tip into a food processor, add the garlic and a generous grind of salt and pepper and blend until ground. Set aside.When the barbecue is hot, drizzle a little oil over the leek fish parcels and tomatoes. Set the fish onto the hot grill tray or into the fish cage and rest the tomatoes over the heat until soft and lightly charred. Grill the fish over a high heat for a few minutes on each side until you get a reading of around 55C/131F on a temperature probe. Remove to a tray and take inside to keep warm, along with the griddled tomatoes.To finish the sauce, pour the hot stock into the food processor and blend with the breadcrumb mix to make a smooth paste. With the motor running, drizzle the extra virgin olive oil down the spout so it emulsifies to a thick, creamy sauce.To serve, spoon the sauce onto warmed plates, spreading it out, then top each with a leek fish parcel. Tuck a vine of tomatoes alongside and sprinkle with the rest of the thyme leaves. Trim both ends of the leeks a little (no need to remove all the green). Slice each leek in half lengthways and peel off the top four layers or so, saving the inside layers for a different recipe. You should have around 16 leek strips in total. Trim both ends of the leeks a little (no need to remove all the green). Slice each leek in half lengthways and peel off the top four layers or so, saving the inside layers for a different recipe. You should have around 16 leek strips in total. Rinse the outer layers clean of any mud and lurking debris. Bring a large pan of salted water to the boil and add the leek strips – they won't fit, but you can push them under the water gently as they soften, as you would with spaghetti. Blanch for just a couple of minutes until floppy, then drain and rinse under cold running water to stop them from cooking any further. Drain well. Rinse the outer layers clean of any mud and lurking debris. Bring a large pan of salted water to the boil and add the leek strips – they won't fit, but you can push them under the water gently as they soften, as you would with spaghetti. Blanch for just a couple of minutes until floppy, then drain and rinse under cold running water to stop them from cooking any further. Drain well. Lay the strips out on a baking tray in four piles (there should be four strips per pile), with each strip slightly overlapping the next. Pat dry with kitchen paper, then lift each pile and turn over, patting dry the other side. Sprinkle most of the thyme leaves over the leeks and season well with salt and pepper. Lay the strips out on a baking tray in four piles (there should be four strips per pile), with each strip slightly overlapping the next. Pat dry with kitchen paper, then lift each pile and turn over, patting dry the other side. Sprinkle most of the thyme leaves over the leeks and season well with salt and pepper. Place a piece of fish at one end of a pile and roll up snugly, folding in the edges. Secure the join with a little metal skewer or cocktail stick, then repeat with the other pieces of fish. Chill in the fridge for up to 24 hours until ready to cook. Place a piece of fish at one end of a pile and roll up snugly, folding in the edges. Secure the join with a little metal skewer or cocktail stick, then repeat with the other pieces of fish. Chill in the fridge for up to 24 hours until ready to cook. Fire up the barbecue ready for direct high heat cooking and set a grill tray or fish cage over the fire to heat up. Fire up the barbecue ready for direct high heat cooking and set a grill tray or fish cage over the fire to heat up. Meanwhile, start on the almond saffron sauce. Pour the fish stock into a small saucepan and add the saffron. Set over a medium heat on the hob and bring to the boil, then simmer for 5 minutes. Turn the heat right down and keep warm. Meanwhile, start on the almond saffron sauce. Pour the fish stock into a small saucepan and add the saffron. Set over a medium heat on the hob and bring to the boil, then simmer for 5 minutes. Turn the heat right down and keep warm. Set a frying pan over a medium heat and add the olive oil. Once it's hot, add the blanched almonds and breadcrumbs and stir over the heat for a few minutes until crisp and golden. Stir through the parsley for the final minute to soften it a little. Tip into a food processor, add the garlic and a generous grind of salt and pepper and blend until ground. Set aside. Set a frying pan over a medium heat and add the olive oil. Once it's hot, add the blanched almonds and breadcrumbs and stir over the heat for a few minutes until crisp and golden. Stir through the parsley for the final minute to soften it a little. Tip into a food processor, add the garlic and a generous grind of salt and pepper and blend until ground. Set aside. When the barbecue is hot, drizzle a little oil over the leek fish parcels and tomatoes. Set the fish onto the hot grill tray or into the fish cage and rest the tomatoes over the heat until soft and lightly charred. Grill the fish over a high heat for a few minutes on each side until you get a reading of around 55C/131F on a temperature probe. Remove to a tray and take inside to keep warm, along with the griddled tomatoes. When the barbecue is hot, drizzle a little oil over the leek fish parcels and tomatoes. Set the fish onto the hot grill tray or into the fish cage and rest the tomatoes over the heat until soft and lightly charred. Grill the fish over a high heat for a few minutes on each side until you get a reading of around 55C/131F on a temperature probe. Remove to a tray and take inside to keep warm, along with the griddled tomatoes. To finish the sauce, pour the hot stock into the food processor and blend with the breadcrumb mix to make a smooth paste. With the motor running, drizzle the extra virgin olive oil down the spout so it emulsifies to a thick, creamy sauce. To finish the sauce, pour the hot stock into the food processor and blend with the breadcrumb mix to make a smooth paste. With the motor running, drizzle the extra virgin olive oil down the spout so it emulsifies to a thick, creamy sauce. To serve, spoon the sauce onto warmed plates, spreading it out, then top each with a leek fish parcel. Tuck a vine of tomatoes alongside and sprinkle with the rest of the thyme leaves. To serve, spoon the sauce onto warmed plates, spreading it out, then top each with a leek fish parcel. Tuck a vine of tomatoes alongside and sprinkle with the rest of the thyme leaves."
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} | d2cd52a1822545c1b17dd03393ad11cc3177f3dd6c34d2fb3bed99ad4add7fe2 | Middle Eastern-style chopped salad recipe
An average of 4.8 out of 5 stars from 13 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/middle_eastern_chopped_67316_16x9.jpg This crunchy, fresh summer salad with a tahini dressing holds its weight alongside other strong flavours at the table. This salad would be delicious served with barbecued meats or vegetables. 150g/5½oz tomatoes, roughly chopped ½ large cucumber, halved lengthways and seeds removed with the tip of a teaspoon, roughly chopped1 bunch spring onions, finely sliced at an angle400g tin chickpeas, drainedhandful fresh coriander leaves, roughly chopped handful fresh dill, roughly chopped handful fresh parsley leaves, roughly chopped salt and black pepper 150g/5½oz tomatoes, roughly chopped ½ large cucumber, halved lengthways and seeds removed with the tip of a teaspoon, roughly chopped 1 bunch spring onions, finely sliced at an angle 400g tin chickpeas, drained handful fresh coriander leaves, roughly chopped handful fresh dill, roughly chopped handful fresh parsley leaves, roughly chopped salt and black pepper 30g/1oz light tahini (about 2 tbsp) 1 garlic clove, crushed 1 small unwaxed lemon, juice and zest½ tsp runny honey salt and black pepper 30g/1oz light tahini (about 2 tbsp) 1 garlic clove, crushed 1 small unwaxed lemon, juice and zest ½ tsp runny honey salt and black pepper Method To make the salad, toss the tomatoes, cucumbers and spring onions in a bowl with some salt and pepper. Set aside while you make the dressing. To make the dressing, in a small bowl whisk together all of the dressing ingredients, adding up to 50ml/2fl oz water to loosen until the mixture resembles thick cream. Season with salt and pepper. Toss the seasoned vegetables with the remaining salad ingredients, then drizzle over the dressing and toss to combine. Serve immediately. To make the salad, toss the tomatoes, cucumbers and spring onions in a bowl with some salt and pepper. Set aside while you make the dressing. To make the salad, toss the tomatoes, cucumbers and spring onions in a bowl with some salt and pepper. Set aside while you make the dressing. To make the dressing, in a small bowl whisk together all of the dressing ingredients, adding up to 50ml/2fl oz water to loosen until the mixture resembles thick cream. Season with salt and pepper. To make the dressing, in a small bowl whisk together all of the dressing ingredients, adding up to 50ml/2fl oz water to loosen until the mixture resembles thick cream. Season with salt and pepper. Toss the seasoned vegetables with the remaining salad ingredients, then drizzle over the dressing and toss to combine. Serve immediately. Toss the seasoned vegetables with the remaining salad ingredients, then drizzle over the dressing and toss to combine. Serve immediately. | {
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"title": "Middle Eastern-style chopped salad recipe",
"content": "An average of 4.8 out of 5 stars from 13 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/middle_eastern_chopped_67316_16x9.jpg This crunchy, fresh summer salad with a tahini dressing holds its weight alongside other strong flavours at the table. This salad would be delicious served with barbecued meats or vegetables. 150g/5½oz tomatoes, roughly chopped ½ large cucumber, halved lengthways and seeds removed with the tip of a teaspoon, roughly chopped1 bunch spring onions, finely sliced at an angle400g tin chickpeas, drainedhandful fresh coriander leaves, roughly chopped handful fresh dill, roughly chopped handful fresh parsley leaves, roughly chopped salt and black pepper 150g/5½oz tomatoes, roughly chopped ½ large cucumber, halved lengthways and seeds removed with the tip of a teaspoon, roughly chopped 1 bunch spring onions, finely sliced at an angle 400g tin chickpeas, drained handful fresh coriander leaves, roughly chopped handful fresh dill, roughly chopped handful fresh parsley leaves, roughly chopped salt and black pepper 30g/1oz light tahini (about 2 tbsp) 1 garlic clove, crushed 1 small unwaxed lemon, juice and zest½ tsp runny honey salt and black pepper 30g/1oz light tahini (about 2 tbsp) 1 garlic clove, crushed 1 small unwaxed lemon, juice and zest ½ tsp runny honey salt and black pepper Method To make the salad, toss the tomatoes, cucumbers and spring onions in a bowl with some salt and pepper. Set aside while you make the dressing. To make the dressing, in a small bowl whisk together all of the dressing ingredients, adding up to 50ml/2fl oz water to loosen until the mixture resembles thick cream. Season with salt and pepper. Toss the seasoned vegetables with the remaining salad ingredients, then drizzle over the dressing and toss to combine. Serve immediately. To make the salad, toss the tomatoes, cucumbers and spring onions in a bowl with some salt and pepper. Set aside while you make the dressing. To make the salad, toss the tomatoes, cucumbers and spring onions in a bowl with some salt and pepper. Set aside while you make the dressing. To make the dressing, in a small bowl whisk together all of the dressing ingredients, adding up to 50ml/2fl oz water to loosen until the mixture resembles thick cream. Season with salt and pepper. To make the dressing, in a small bowl whisk together all of the dressing ingredients, adding up to 50ml/2fl oz water to loosen until the mixture resembles thick cream. Season with salt and pepper. Toss the seasoned vegetables with the remaining salad ingredients, then drizzle over the dressing and toss to combine. Serve immediately. Toss the seasoned vegetables with the remaining salad ingredients, then drizzle over the dressing and toss to combine. Serve immediately."
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} | 862f7386f0847d68c321b454e4810c7ed2accbaf16ed86601e1eae7fe67d09b6 | Chorizo and bean quesadilla recipe
An average of 4.6 out of 5 stars from 12 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/chorizoandbeanquesad_76375_16x9.jpg A cheap and cheerful way to jazz up a wrap with cheese and chorizo, served with a tomato and cucumber salad. 85g/3oz cheddar, grated55g/2oz chorizo, chopped85g/2oz mixed beans, mashed slighly with a forkhandful fresh coriander, chopped, plus extra to garnishsalt and freshly ground black pepper 2 Mexican tortilla wraps 85g/3oz cheddar, grated 55g/2oz chorizo, chopped 85g/2oz mixed beans, mashed slighly with a fork handful fresh coriander, chopped, plus extra to garnish salt and freshly ground black pepper 2 Mexican tortilla wraps 2 tbsp olive oil½ garlic clove, peeled and chopped2 tomatoes, chopped6cm/3in piece of cucumber, chopped 2 tbsp olive oil ½ garlic clove, peeled and chopped 2 tomatoes, chopped 6cm/3in piece of cucumber, chopped Method Mix the cheese, chorizo, beans, coriander and salt and freshly ground black pepper in a bowl.Spread the mixture onto one of the tortillas and top with the other.Heat a little oil in a frying pan and pan-fry the quesadilla for 2-3 minutes on each side.Meanwhile, for the salad, mix all the ingredients together in a bowl and season with salt and pepper. Garnish with more fresh coriander.To serve, transfer the quesadilla to a plate and serve the salad alongside. Mix the cheese, chorizo, beans, coriander and salt and freshly ground black pepper in a bowl. Mix the cheese, chorizo, beans, coriander and salt and freshly ground black pepper in a bowl. Spread the mixture onto one of the tortillas and top with the other. Spread the mixture onto one of the tortillas and top with the other. Heat a little oil in a frying pan and pan-fry the quesadilla for 2-3 minutes on each side. Heat a little oil in a frying pan and pan-fry the quesadilla for 2-3 minutes on each side. Meanwhile, for the salad, mix all the ingredients together in a bowl and season with salt and pepper. Garnish with more fresh coriander. Meanwhile, for the salad, mix all the ingredients together in a bowl and season with salt and pepper. Garnish with more fresh coriander. To serve, transfer the quesadilla to a plate and serve the salad alongside. To serve, transfer the quesadilla to a plate and serve the salad alongside. | {
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"url": "https://www.bbc.co.uk/food/recipes/chorizoandbeanquesad_76375",
"type": "HowTo",
"processing_date": "2025-09-05T00:00:00",
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"title": "Chorizo and bean quesadilla recipe",
"content": "An average of 4.6 out of 5 stars from 12 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/chorizoandbeanquesad_76375_16x9.jpg A cheap and cheerful way to jazz up a wrap with cheese and chorizo, served with a tomato and cucumber salad. 85g/3oz cheddar, grated55g/2oz chorizo, chopped85g/2oz mixed beans, mashed slighly with a forkhandful fresh coriander, chopped, plus extra to garnishsalt and freshly ground black pepper 2 Mexican tortilla wraps 85g/3oz cheddar, grated 55g/2oz chorizo, chopped 85g/2oz mixed beans, mashed slighly with a fork handful fresh coriander, chopped, plus extra to garnish salt and freshly ground black pepper 2 Mexican tortilla wraps 2 tbsp olive oil½ garlic clove, peeled and chopped2 tomatoes, chopped6cm/3in piece of cucumber, chopped 2 tbsp olive oil ½ garlic clove, peeled and chopped 2 tomatoes, chopped 6cm/3in piece of cucumber, chopped Method Mix the cheese, chorizo, beans, coriander and salt and freshly ground black pepper in a bowl.Spread the mixture onto one of the tortillas and top with the other.Heat a little oil in a frying pan and pan-fry the quesadilla for 2-3 minutes on each side.Meanwhile, for the salad, mix all the ingredients together in a bowl and season with salt and pepper. Garnish with more fresh coriander.To serve, transfer the quesadilla to a plate and serve the salad alongside. Mix the cheese, chorizo, beans, coriander and salt and freshly ground black pepper in a bowl. Mix the cheese, chorizo, beans, coriander and salt and freshly ground black pepper in a bowl. Spread the mixture onto one of the tortillas and top with the other. Spread the mixture onto one of the tortillas and top with the other. Heat a little oil in a frying pan and pan-fry the quesadilla for 2-3 minutes on each side. Heat a little oil in a frying pan and pan-fry the quesadilla for 2-3 minutes on each side. Meanwhile, for the salad, mix all the ingredients together in a bowl and season with salt and pepper. Garnish with more fresh coriander. Meanwhile, for the salad, mix all the ingredients together in a bowl and season with salt and pepper. Garnish with more fresh coriander. To serve, transfer the quesadilla to a plate and serve the salad alongside. To serve, transfer the quesadilla to a plate and serve the salad alongside."
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} | 05592142ebc7d330869c43db4b8aa8a3210431126d0361ed55ce1b5b92c6707f | Ken Hom's beef stir-fry recipe
An average of 3.4 out of 5 stars from 10 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/stirfriedbeefwithoni_83781_16x9.jpg Ken Hom shows you how to make beef stir fry with rich black bean sauce and noodles - who can even think of phoning the takeaway? 450g/1lb lean fillet of beef, cut into thin slices2 tsp light soy sauce1 tsp rice wine or dry sherry1 tsp cornflour2 tbsp groundnut oil225g/8oz onion, thickly sliced2 tbsp oyster saucesmall handful fresh mint leaves 450g/1lb lean fillet of beef, cut into thin slices 2 tsp light soy sauce 1 tsp rice wine or dry sherry 1 tsp cornflour 2 tbsp groundnut oil 225g/8oz onion, thickly sliced 2 tbsp oyster sauce small handful fresh mint leaves 175g/6oz bean thread (glass) noodles1 tbsp groundnut oil2 tbsp black beans, coarsely chopped3 tbsp spring onions, finely chopped2 tbsp garlic, coarsely chopped1 tbsp ginger, finely chopped110g/4oz carrots, finely chopped110g/4oz bean curd, finely chopped225g/8oz Chinese flowering cabbage or pak choi, finely chopped2 tbsp Shaoxing rice wine or dry sherry 1½ tbsp chilli bean sauce, from a jar1 tbsp whole yellow bean sauce, from a jar2 tbsp light soy sauce2 tsp dark soy sauce½ tsp salt½ tsp freshly ground black pepper2 tsp sesame oil2 tsp spring onions, finely chopped, to serve 175g/6oz bean thread (glass) noodles 1 tbsp groundnut oil 2 tbsp black beans, coarsely chopped 3 tbsp spring onions, finely chopped 2 tbsp garlic, coarsely chopped 1 tbsp ginger, finely chopped 110g/4oz carrots, finely chopped 110g/4oz bean curd, finely chopped 225g/8oz Chinese flowering cabbage or pak choi, finely chopped 2 tbsp Shaoxing rice wine or dry sherry 1½ tbsp chilli bean sauce, from a jar 1 tbsp whole yellow bean sauce, from a jar 2 tbsp light soy sauce 2 tsp dark soy sauce ½ tsp salt ½ tsp freshly ground black pepper 2 tsp sesame oil 2 tsp spring onions, finely chopped, to serve Method For the beef, place the beef strips into a bowl and add the light soy sauce, rice wine and cornflour and mix well. Leave to marinate for 10-20 minutes.Heat a wok until very hot and then pour in the oil. Add the marinated beef and stir-fry for one minute, or until browned all over. Remove the beef with a slotted spoon and set aside.Add the onions to the wok and stir-fry for 1-2 minutes. Pour in 3 tablespoons of water and cook for three minutes. Drain off the juices collected from the beef and add to the wok. Add the oyster sauce and stir for a minute then return the beef to the wok and add the mint leaves. Continue to stir-fry for one minute then remove from the heat.For the noodles, soak the noodles in a large bowl of warm water for 15 minutes. When they are soft, drain them and discard the water. Heat a clean wok until hot, then add the groundnut oil. When it is very hot and slightly smoking, add the black beans, spring onions, garlic and ginger and stir fry quickly for 15 seconds. Add the carrots and stir fry for two minutes.Add the bean curd and Chinese flowering cabbage or pak choi and carefully mix together without breaking up the bean curd.Add all of the remaining ingredients (except the sesame oil) and 250ml/9fl oz water and cook the mixture over a gentle heat for about two minutes.Now add the drained noodles and sesame oil and cook for a further three minutes.To serve, ladle some of the noodles and sauce into individual bowls or into one large serving bowl. Place the stir fried beef alongside, garnish with the spring onion and serve at once. For the beef, place the beef strips into a bowl and add the light soy sauce, rice wine and cornflour and mix well. Leave to marinate for 10-20 minutes. For the beef, place the beef strips into a bowl and add the light soy sauce, rice wine and cornflour and mix well. Leave to marinate for 10-20 minutes. Heat a wok until very hot and then pour in the oil. Add the marinated beef and stir-fry for one minute, or until browned all over. Remove the beef with a slotted spoon and set aside. Heat a wok until very hot and then pour in the oil. Add the marinated beef and stir-fry for one minute, or until browned all over. Remove the beef with a slotted spoon and set aside. Add the onions to the wok and stir-fry for 1-2 minutes. Pour in 3 tablespoons of water and cook for three minutes. Add the onions to the wok and stir-fry for 1-2 minutes. Pour in 3 tablespoons of water and cook for three minutes. Drain off the juices collected from the beef and add to the wok. Add the oyster sauce and stir for a minute then return the beef to the wok and add the mint leaves. Continue to stir-fry for one minute then remove from the heat. Drain off the juices collected from the beef and add to the wok. Add the oyster sauce and stir for a minute then return the beef to the wok and add the mint leaves. Continue to stir-fry for one minute then remove from the heat. For the noodles, soak the noodles in a large bowl of warm water for 15 minutes. When they are soft, drain them and discard the water. For the noodles, soak the noodles in a large bowl of warm water for 15 minutes. When they are soft, drain them and discard the water. Heat a clean wok until hot, then add the groundnut oil. When it is very hot and slightly smoking, add the black beans, spring onions, garlic and ginger and stir fry quickly for 15 seconds. Add the carrots and stir fry for two minutes. Heat a clean wok until hot, then add the groundnut oil. When it is very hot and slightly smoking, add the black beans, spring onions, garlic and ginger and stir fry quickly for 15 seconds. Add the carrots and stir fry for two minutes. Add the bean curd and Chinese flowering cabbage or pak choi and carefully mix together without breaking up the bean curd. Add the bean curd and Chinese flowering cabbage or pak choi and carefully mix together without breaking up the bean curd. Add all of the remaining ingredients (except the sesame oil) and 250ml/9fl oz water and cook the mixture over a gentle heat for about two minutes. Add all of the remaining ingredients (except the sesame oil) and 250ml/9fl oz water and cook the mixture over a gentle heat for about two minutes. Now add the drained noodles and sesame oil and cook for a further three minutes. Now add the drained noodles and sesame oil and cook for a further three minutes. To serve, ladle some of the noodles and sauce into individual bowls or into one large serving bowl. Place the stir fried beef alongside, garnish with the spring onion and serve at once. To serve, ladle some of the noodles and sauce into individual bowls or into one large serving bowl. Place the stir fried beef alongside, garnish with the spring onion and serve at once. | {
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"title": "Ken Hom's beef stir-fry recipe",
"content": "An average of 3.4 out of 5 stars from 10 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/stirfriedbeefwithoni_83781_16x9.jpg Ken Hom shows you how to make beef stir fry with rich black bean sauce and noodles - who can even think of phoning the takeaway? 450g/1lb lean fillet of beef, cut into thin slices2 tsp light soy sauce1 tsp rice wine or dry sherry1 tsp cornflour2 tbsp groundnut oil225g/8oz onion, thickly sliced2 tbsp oyster saucesmall handful fresh mint leaves 450g/1lb lean fillet of beef, cut into thin slices 2 tsp light soy sauce 1 tsp rice wine or dry sherry 1 tsp cornflour 2 tbsp groundnut oil 225g/8oz onion, thickly sliced 2 tbsp oyster sauce small handful fresh mint leaves 175g/6oz bean thread (glass) noodles1 tbsp groundnut oil2 tbsp black beans, coarsely chopped3 tbsp spring onions, finely chopped2 tbsp garlic, coarsely chopped1 tbsp ginger, finely chopped110g/4oz carrots, finely chopped110g/4oz bean curd, finely chopped225g/8oz Chinese flowering cabbage or pak choi, finely chopped2 tbsp Shaoxing rice wine or dry sherry 1½ tbsp chilli bean sauce, from a jar1 tbsp whole yellow bean sauce, from a jar2 tbsp light soy sauce2 tsp dark soy sauce½ tsp salt½ tsp freshly ground black pepper2 tsp sesame oil2 tsp spring onions, finely chopped, to serve 175g/6oz bean thread (glass) noodles 1 tbsp groundnut oil 2 tbsp black beans, coarsely chopped 3 tbsp spring onions, finely chopped 2 tbsp garlic, coarsely chopped 1 tbsp ginger, finely chopped 110g/4oz carrots, finely chopped 110g/4oz bean curd, finely chopped 225g/8oz Chinese flowering cabbage or pak choi, finely chopped 2 tbsp Shaoxing rice wine or dry sherry 1½ tbsp chilli bean sauce, from a jar 1 tbsp whole yellow bean sauce, from a jar 2 tbsp light soy sauce 2 tsp dark soy sauce ½ tsp salt ½ tsp freshly ground black pepper 2 tsp sesame oil 2 tsp spring onions, finely chopped, to serve Method For the beef, place the beef strips into a bowl and add the light soy sauce, rice wine and cornflour and mix well. Leave to marinate for 10-20 minutes.Heat a wok until very hot and then pour in the oil. Add the marinated beef and stir-fry for one minute, or until browned all over. Remove the beef with a slotted spoon and set aside.Add the onions to the wok and stir-fry for 1-2 minutes. Pour in 3 tablespoons of water and cook for three minutes. Drain off the juices collected from the beef and add to the wok. Add the oyster sauce and stir for a minute then return the beef to the wok and add the mint leaves. Continue to stir-fry for one minute then remove from the heat.For the noodles, soak the noodles in a large bowl of warm water for 15 minutes. When they are soft, drain them and discard the water. Heat a clean wok until hot, then add the groundnut oil. When it is very hot and slightly smoking, add the black beans, spring onions, garlic and ginger and stir fry quickly for 15 seconds. Add the carrots and stir fry for two minutes.Add the bean curd and Chinese flowering cabbage or pak choi and carefully mix together without breaking up the bean curd.Add all of the remaining ingredients (except the sesame oil) and 250ml/9fl oz water and cook the mixture over a gentle heat for about two minutes.Now add the drained noodles and sesame oil and cook for a further three minutes.To serve, ladle some of the noodles and sauce into individual bowls or into one large serving bowl. Place the stir fried beef alongside, garnish with the spring onion and serve at once. For the beef, place the beef strips into a bowl and add the light soy sauce, rice wine and cornflour and mix well. Leave to marinate for 10-20 minutes. For the beef, place the beef strips into a bowl and add the light soy sauce, rice wine and cornflour and mix well. Leave to marinate for 10-20 minutes. Heat a wok until very hot and then pour in the oil. Add the marinated beef and stir-fry for one minute, or until browned all over. Remove the beef with a slotted spoon and set aside. Heat a wok until very hot and then pour in the oil. Add the marinated beef and stir-fry for one minute, or until browned all over. Remove the beef with a slotted spoon and set aside. Add the onions to the wok and stir-fry for 1-2 minutes. Pour in 3 tablespoons of water and cook for three minutes. Add the onions to the wok and stir-fry for 1-2 minutes. Pour in 3 tablespoons of water and cook for three minutes. Drain off the juices collected from the beef and add to the wok. Add the oyster sauce and stir for a minute then return the beef to the wok and add the mint leaves. Continue to stir-fry for one minute then remove from the heat. Drain off the juices collected from the beef and add to the wok. Add the oyster sauce and stir for a minute then return the beef to the wok and add the mint leaves. Continue to stir-fry for one minute then remove from the heat. For the noodles, soak the noodles in a large bowl of warm water for 15 minutes. When they are soft, drain them and discard the water. For the noodles, soak the noodles in a large bowl of warm water for 15 minutes. When they are soft, drain them and discard the water. Heat a clean wok until hot, then add the groundnut oil. When it is very hot and slightly smoking, add the black beans, spring onions, garlic and ginger and stir fry quickly for 15 seconds. Add the carrots and stir fry for two minutes. Heat a clean wok until hot, then add the groundnut oil. When it is very hot and slightly smoking, add the black beans, spring onions, garlic and ginger and stir fry quickly for 15 seconds. Add the carrots and stir fry for two minutes. Add the bean curd and Chinese flowering cabbage or pak choi and carefully mix together without breaking up the bean curd. Add the bean curd and Chinese flowering cabbage or pak choi and carefully mix together without breaking up the bean curd. Add all of the remaining ingredients (except the sesame oil) and 250ml/9fl oz water and cook the mixture over a gentle heat for about two minutes. Add all of the remaining ingredients (except the sesame oil) and 250ml/9fl oz water and cook the mixture over a gentle heat for about two minutes. Now add the drained noodles and sesame oil and cook for a further three minutes. Now add the drained noodles and sesame oil and cook for a further three minutes. To serve, ladle some of the noodles and sauce into individual bowls or into one large serving bowl. Place the stir fried beef alongside, garnish with the spring onion and serve at once. To serve, ladle some of the noodles and sauce into individual bowls or into one large serving bowl. Place the stir fried beef alongside, garnish with the spring onion and serve at once."
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} | 001000a4888c6b7d70a6050c0e6bba1dbed108d1c638ee467c614364cb2f0e0e | Crusted salmon with preserved lemon sauce recipe
An average of 4.8 out of 5 stars from 8 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/crusted_salmon_with_07677_16x9.jpg The semolina on top of the salmon gives a lovely crust and the paprika adds to the flavour and colour. The sauce is bursting with sharpness and samphire is a lovely, salty, green plant that grows naturally by the marshes and on the coast. large knob butter, softened, plus extra for greasing25g/1oz semolina1 tsp paprika4 x 125g/4½oz salmon fillets, skin removedsmall bunch flatleaf parsley, leaves and stalks separated 175g/6oz samphiresalt and freshly ground black pepper½ lemon, cut into 4 wedges, to serve large knob butter, softened, plus extra for greasing 25g/1oz semolina 1 tsp paprika 4 x 125g/4½oz salmon fillets, skin removed small bunch flatleaf parsley, leaves and stalks separated 175g/6oz samphire salt and freshly ground black pepper ½ lemon, cut into 4 wedges, to serve 1 large or 2 small preserved lemons, quartered and pips removed½ lemon, juice only3 tbsp mayonnaise200g/7oz crème frâiche 1 large or 2 small preserved lemons, quartered and pips removed ½ lemon, juice only 3 tbsp mayonnaise 200g/7oz crème frâiche Method Preheat the oven to 200C/180C Fan/Gas 6 and grease a baking tray.To make the salmon, sprinkle the semolina and paprika over a large plate and season with salt and pepper. Spread the butter on top of each salmon fillet and press the fillets, buttered-side down, on to the semolina mixture to give an even crust.Lay the parsley stalks on the baking tray and sit the salmon fillets on top of the stalks. Bake in the oven for 15–18 minutes, until the salmon is just opaque and the top is crisp and golden. If liquid is beginning to seep out of the salmon, it is overcooked – it should be holding the juices.To make the sauce, place the parsley leaves in a food processor. Add the lemon and blitz until finely chopped. Add the lemon juice, mayonnaise and crème frâiche and season with salt and pepper – go easy on the salt as the lemons are preserved in brine. Process until combined. When ready to serve, boil the samphire in a saucepan of salted water for 2 minutes, then drain. Place the lemon sauce in a saucepan and heat gently until just melted.Serve the salmon fillets with the samphire, sauce and lemon wedges alongside. Preheat the oven to 200C/180C Fan/Gas 6 and grease a baking tray. Preheat the oven to 200C/180C Fan/Gas 6 and grease a baking tray. To make the salmon, sprinkle the semolina and paprika over a large plate and season with salt and pepper. Spread the butter on top of each salmon fillet and press the fillets, buttered-side down, on to the semolina mixture to give an even crust. To make the salmon, sprinkle the semolina and paprika over a large plate and season with salt and pepper. Spread the butter on top of each salmon fillet and press the fillets, buttered-side down, on to the semolina mixture to give an even crust. Lay the parsley stalks on the baking tray and sit the salmon fillets on top of the stalks. Bake in the oven for 15–18 minutes, until the salmon is just opaque and the top is crisp and golden. If liquid is beginning to seep out of the salmon, it is overcooked – it should be holding the juices. Lay the parsley stalks on the baking tray and sit the salmon fillets on top of the stalks. Bake in the oven for 15–18 minutes, until the salmon is just opaque and the top is crisp and golden. If liquid is beginning to seep out of the salmon, it is overcooked – it should be holding the juices. To make the sauce, place the parsley leaves in a food processor. Add the lemon and blitz until finely chopped. Add the lemon juice, mayonnaise and crème frâiche and season with salt and pepper – go easy on the salt as the lemons are preserved in brine. Process until combined. To make the sauce, place the parsley leaves in a food processor. Add the lemon and blitz until finely chopped. Add the lemon juice, mayonnaise and crème frâiche and season with salt and pepper – go easy on the salt as the lemons are preserved in brine. Process until combined. When ready to serve, boil the samphire in a saucepan of salted water for 2 minutes, then drain. Place the lemon sauce in a saucepan and heat gently until just melted. When ready to serve, boil the samphire in a saucepan of salted water for 2 minutes, then drain. Place the lemon sauce in a saucepan and heat gently until just melted. Serve the salmon fillets with the samphire, sauce and lemon wedges alongside. Serve the salmon fillets with the samphire, sauce and lemon wedges alongside. Recipe tips Salmon with the crust on top can be prepared up to 4 hours ahead. The sauce can be made up to 2 days ahead. This recipe is not suitable for freezing. | {
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"content": "An average of 4.8 out of 5 stars from 8 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/crusted_salmon_with_07677_16x9.jpg The semolina on top of the salmon gives a lovely crust and the paprika adds to the flavour and colour. The sauce is bursting with sharpness and samphire is a lovely, salty, green plant that grows naturally by the marshes and on the coast. large knob butter, softened, plus extra for greasing25g/1oz semolina1 tsp paprika4 x 125g/4½oz salmon fillets, skin removedsmall bunch flatleaf parsley, leaves and stalks separated 175g/6oz samphiresalt and freshly ground black pepper½ lemon, cut into 4 wedges, to serve large knob butter, softened, plus extra for greasing 25g/1oz semolina 1 tsp paprika 4 x 125g/4½oz salmon fillets, skin removed small bunch flatleaf parsley, leaves and stalks separated 175g/6oz samphire salt and freshly ground black pepper ½ lemon, cut into 4 wedges, to serve 1 large or 2 small preserved lemons, quartered and pips removed½ lemon, juice only3 tbsp mayonnaise200g/7oz crème frâiche 1 large or 2 small preserved lemons, quartered and pips removed ½ lemon, juice only 3 tbsp mayonnaise 200g/7oz crème frâiche Method Preheat the oven to 200C/180C Fan/Gas 6 and grease a baking tray.To make the salmon, sprinkle the semolina and paprika over a large plate and season with salt and pepper. Spread the butter on top of each salmon fillet and press the fillets, buttered-side down, on to the semolina mixture to give an even crust.Lay the parsley stalks on the baking tray and sit the salmon fillets on top of the stalks. Bake in the oven for 15–18 minutes, until the salmon is just opaque and the top is crisp and golden. If liquid is beginning to seep out of the salmon, it is overcooked – it should be holding the juices.To make the sauce, place the parsley leaves in a food processor. Add the lemon and blitz until finely chopped. Add the lemon juice, mayonnaise and crème frâiche and season with salt and pepper – go easy on the salt as the lemons are preserved in brine. Process until combined. When ready to serve, boil the samphire in a saucepan of salted water for 2 minutes, then drain. Place the lemon sauce in a saucepan and heat gently until just melted.Serve the salmon fillets with the samphire, sauce and lemon wedges alongside. Preheat the oven to 200C/180C Fan/Gas 6 and grease a baking tray. Preheat the oven to 200C/180C Fan/Gas 6 and grease a baking tray. To make the salmon, sprinkle the semolina and paprika over a large plate and season with salt and pepper. Spread the butter on top of each salmon fillet and press the fillets, buttered-side down, on to the semolina mixture to give an even crust. To make the salmon, sprinkle the semolina and paprika over a large plate and season with salt and pepper. Spread the butter on top of each salmon fillet and press the fillets, buttered-side down, on to the semolina mixture to give an even crust. Lay the parsley stalks on the baking tray and sit the salmon fillets on top of the stalks. Bake in the oven for 15–18 minutes, until the salmon is just opaque and the top is crisp and golden. If liquid is beginning to seep out of the salmon, it is overcooked – it should be holding the juices. Lay the parsley stalks on the baking tray and sit the salmon fillets on top of the stalks. Bake in the oven for 15–18 minutes, until the salmon is just opaque and the top is crisp and golden. If liquid is beginning to seep out of the salmon, it is overcooked – it should be holding the juices. To make the sauce, place the parsley leaves in a food processor. Add the lemon and blitz until finely chopped. Add the lemon juice, mayonnaise and crème frâiche and season with salt and pepper – go easy on the salt as the lemons are preserved in brine. Process until combined. To make the sauce, place the parsley leaves in a food processor. Add the lemon and blitz until finely chopped. Add the lemon juice, mayonnaise and crème frâiche and season with salt and pepper – go easy on the salt as the lemons are preserved in brine. Process until combined. When ready to serve, boil the samphire in a saucepan of salted water for 2 minutes, then drain. Place the lemon sauce in a saucepan and heat gently until just melted. When ready to serve, boil the samphire in a saucepan of salted water for 2 minutes, then drain. Place the lemon sauce in a saucepan and heat gently until just melted. Serve the salmon fillets with the samphire, sauce and lemon wedges alongside. Serve the salmon fillets with the samphire, sauce and lemon wedges alongside. Recipe tips Salmon with the crust on top can be prepared up to 4 hours ahead. The sauce can be made up to 2 days ahead. This recipe is not suitable for freezing."
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} | ebb0fa44544694fb167a8441b09da86032ef5b38cf787b09ba9fdb71054a13a9 | Salmon burgers recipe
An average of 4.9 out of 5 stars from 14 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/salmonburgerswithbas_86430_16x9.jpg These tasty salmon burgers are a healthy barbecue option. Skip the mayo if you want to be super-healthy. 600g/1lb 5oz skinless salmon, cut into chunks 75g/2½oz white breadcrumbs1 free-range egg white1 shallot, finely chopped1 tbsp chopped fresh basilsalt and freshly ground black pepper2-3 tbsp vegetable oil, for frying 600g/1lb 5oz skinless salmon, cut into chunks 75g/2½oz white breadcrumbs 1 free-range egg white 1 shallot, finely chopped 1 tbsp chopped fresh basil salt and freshly ground black pepper 2-3 tbsp vegetable oil, for frying 200g/7oz mayonnaise from a jar2 tbsp finely chopped fresh basil1 lime, juice and zest only1 garlic clove, crushed to a pastesalt and freshly ground black pepper 200g/7oz mayonnaise from a jar 2 tbsp finely chopped fresh basil 1 lime, juice and zest only 1 garlic clove, crushed to a paste salt and freshly ground black pepper 4 ready-made focaccia buns, griddled lightly to toast1 lettuce, leaves separated2 tomatoes, sliced 4 ready-made focaccia buns, griddled lightly to toast 1 lettuce, leaves separated 2 tomatoes, sliced Method Place the salmon, breadcrumbs, egg white, shallot and basil into a food processor and pulse until combined, but not puréed, then season with salt and freshly ground black pepper.Divide the mixture into four portions and shape each portion into a burger shape. Place onto a plate and transfer to the fridge to chill for 30 minutes.Heat the oil in a large frying pan, then add the burgers and fry for three minutes on each side, or until golden-brown all over and completely cooked through.For the basil and lime mayonnaise, place the mayonnaise, basil, lime zest and juice, and garlic into a bowl. Mix together well and season, to taste, with salt and freshly ground black pepper.To serve, place the lettuce and tomato slices onto one side of each focaccia bun, top with a burger and a dollop of lime mayonnaise, then add the lids to the buns. Serve on plates with a portion of chips alongside. Place the salmon, breadcrumbs, egg white, shallot and basil into a food processor and pulse until combined, but not puréed, then season with salt and freshly ground black pepper. Place the salmon, breadcrumbs, egg white, shallot and basil into a food processor and pulse until combined, but not puréed, then season with salt and freshly ground black pepper. Divide the mixture into four portions and shape each portion into a burger shape. Place onto a plate and transfer to the fridge to chill for 30 minutes. Divide the mixture into four portions and shape each portion into a burger shape. Place onto a plate and transfer to the fridge to chill for 30 minutes. Heat the oil in a large frying pan, then add the burgers and fry for three minutes on each side, or until golden-brown all over and completely cooked through. Heat the oil in a large frying pan, then add the burgers and fry for three minutes on each side, or until golden-brown all over and completely cooked through. For the basil and lime mayonnaise, place the mayonnaise, basil, lime zest and juice, and garlic into a bowl. Mix together well and season, to taste, with salt and freshly ground black pepper. For the basil and lime mayonnaise, place the mayonnaise, basil, lime zest and juice, and garlic into a bowl. Mix together well and season, to taste, with salt and freshly ground black pepper. To serve, place the lettuce and tomato slices onto one side of each focaccia bun, top with a burger and a dollop of lime mayonnaise, then add the lids to the buns. Serve on plates with a portion of chips alongside. To serve, place the lettuce and tomato slices onto one side of each focaccia bun, top with a burger and a dollop of lime mayonnaise, then add the lids to the buns. Serve on plates with a portion of chips alongside. | {
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"content": "An average of 4.9 out of 5 stars from 14 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/salmonburgerswithbas_86430_16x9.jpg These tasty salmon burgers are a healthy barbecue option. Skip the mayo if you want to be super-healthy. 600g/1lb 5oz skinless salmon, cut into chunks 75g/2½oz white breadcrumbs1 free-range egg white1 shallot, finely chopped1 tbsp chopped fresh basilsalt and freshly ground black pepper2-3 tbsp vegetable oil, for frying 600g/1lb 5oz skinless salmon, cut into chunks 75g/2½oz white breadcrumbs 1 free-range egg white 1 shallot, finely chopped 1 tbsp chopped fresh basil salt and freshly ground black pepper 2-3 tbsp vegetable oil, for frying 200g/7oz mayonnaise from a jar2 tbsp finely chopped fresh basil1 lime, juice and zest only1 garlic clove, crushed to a pastesalt and freshly ground black pepper 200g/7oz mayonnaise from a jar 2 tbsp finely chopped fresh basil 1 lime, juice and zest only 1 garlic clove, crushed to a paste salt and freshly ground black pepper 4 ready-made focaccia buns, griddled lightly to toast1 lettuce, leaves separated2 tomatoes, sliced 4 ready-made focaccia buns, griddled lightly to toast 1 lettuce, leaves separated 2 tomatoes, sliced Method Place the salmon, breadcrumbs, egg white, shallot and basil into a food processor and pulse until combined, but not puréed, then season with salt and freshly ground black pepper.Divide the mixture into four portions and shape each portion into a burger shape. Place onto a plate and transfer to the fridge to chill for 30 minutes.Heat the oil in a large frying pan, then add the burgers and fry for three minutes on each side, or until golden-brown all over and completely cooked through.For the basil and lime mayonnaise, place the mayonnaise, basil, lime zest and juice, and garlic into a bowl. Mix together well and season, to taste, with salt and freshly ground black pepper.To serve, place the lettuce and tomato slices onto one side of each focaccia bun, top with a burger and a dollop of lime mayonnaise, then add the lids to the buns. Serve on plates with a portion of chips alongside. Place the salmon, breadcrumbs, egg white, shallot and basil into a food processor and pulse until combined, but not puréed, then season with salt and freshly ground black pepper. Place the salmon, breadcrumbs, egg white, shallot and basil into a food processor and pulse until combined, but not puréed, then season with salt and freshly ground black pepper. Divide the mixture into four portions and shape each portion into a burger shape. Place onto a plate and transfer to the fridge to chill for 30 minutes. Divide the mixture into four portions and shape each portion into a burger shape. Place onto a plate and transfer to the fridge to chill for 30 minutes. Heat the oil in a large frying pan, then add the burgers and fry for three minutes on each side, or until golden-brown all over and completely cooked through. Heat the oil in a large frying pan, then add the burgers and fry for three minutes on each side, or until golden-brown all over and completely cooked through. For the basil and lime mayonnaise, place the mayonnaise, basil, lime zest and juice, and garlic into a bowl. Mix together well and season, to taste, with salt and freshly ground black pepper. For the basil and lime mayonnaise, place the mayonnaise, basil, lime zest and juice, and garlic into a bowl. Mix together well and season, to taste, with salt and freshly ground black pepper. To serve, place the lettuce and tomato slices onto one side of each focaccia bun, top with a burger and a dollop of lime mayonnaise, then add the lids to the buns. Serve on plates with a portion of chips alongside. To serve, place the lettuce and tomato slices onto one side of each focaccia bun, top with a burger and a dollop of lime mayonnaise, then add the lids to the buns. Serve on plates with a portion of chips alongside."
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} | 6cf1179644458e62cb00dc1ed10e9e35b80ea3078221812c8f805d38f567f646 | Salmon pie with spinach and hollandaise recipe
First make the hollandaise. Put the white wine vinegar in a small saucepan with 50ml/2fl oz water, the peppercorns, bay leaf, shallot and mace blade. Bring to the boil and simmer until the liquid has reduced down to 2 tablespoons. Place the butter in a medium pan over a low heat, so that it starts to melt but doesn’t burn. When the butter has melted, take it off the heat.Put the egg yolks in a heat-proof bowl with a pinch of salt. Whisk in the white wine reduction then place the bowl over a simmering pan of water. Gradually add the melted butter, just a few drops at a time to start with, whisking constantly, until you have a thick emulsion, then keep pouring it in a slightly faster, steady stream until it is all incorporated and you have a thick, glossy sauce. Taste for seasoning and add a squeeze of lemon juice or a pinch of sugar to balance the flavours. For the purposes of this recipe, you can cool by putting the bowl into a larger bowl filled with iced water.For the pie, put the salmon in a large pan and just cover with cold water. Bring to the boil, then cover and simmer for 2 minutes. Remove from the heat and leave for a further 5 minutes. Strain off the liquid and then leave the salmon to cool. When it has cooled, flake, keeping the pieces as large as possible.Wash the spinach thoroughly, then without draining too thoroughly, put in a saucepan. Put on a medium heat and push the spinach down with a wooden spoon – it will wilt down quite quickly. When is has completely collapsed leave to cool, then wring out as much liquid as possible. Preheat the oven to 200C/180C Fan/Gas 6. Unroll the puff pastry. Arrange half of the salmon over the bottom half of the pastry, leaving a 2cm/¾in border along the bottom. Season with salt and pepper, and top with half of the spinach. Stir the lemon zest and tarragon into the hollandaise if using, then put half of the hollandaise over the spinach. Repeat these layers with the remaining salmon, spinach and hollandaise.Brush the border and exposed pastry with beaten egg, then fold it over and roll the edges over to look rope-turned. Brush with egg wash and cut a few slits along the top of the pastry. Bake in the oven for 35–45 minutes, or until the pastry has puffed up and is a rich golden-brown, and the filling is piping hot. First make the hollandaise. Put the white wine vinegar in a small saucepan with 50ml/2fl oz water, the peppercorns, bay leaf, shallot and mace blade. First make the hollandaise. Put the white wine vinegar in a small saucepan with 50ml/2fl oz water, the peppercorns, bay leaf, shallot and mace blade. Bring to the boil and simmer until the liquid has reduced down to 2 tablespoons. Place the butter in a medium pan over a low heat, so that it starts to melt but doesn’t burn. When the butter has melted, take it off the heat. Bring to the boil and simmer until the liquid has reduced down to 2 tablespoons. Place the butter in a medium pan over a low heat, so that it starts to melt but doesn’t burn. When the butter has melted, take it off the heat. Put the egg yolks in a heat-proof bowl with a pinch of salt. Whisk in the white wine reduction then place the bowl over a simmering pan of water. Gradually add the melted butter, just a few drops at a time to start with, whisking constantly, until you have a thick emulsion, then keep pouring it in a slightly faster, steady stream until it is all incorporated and you have a thick, glossy sauce. Put the egg yolks in a heat-proof bowl with a pinch of salt. Whisk in the white wine reduction then place the bowl over a simmering pan of water. Gradually add the melted butter, just a few drops at a time to start with, whisking constantly, until you have a thick emulsion, then keep pouring it in a slightly faster, steady stream until it is all incorporated and you have a thick, glossy sauce. Taste for seasoning and add a squeeze of lemon juice or a pinch of sugar to balance the flavours. For the purposes of this recipe, you can cool by putting the bowl into a larger bowl filled with iced water. Taste for seasoning and add a squeeze of lemon juice or a pinch of sugar to balance the flavours. For the purposes of this recipe, you can cool by putting the bowl into a larger bowl filled with iced water. For the pie, put the salmon in a large pan and just cover with cold water. Bring to the boil, then cover and simmer for 2 minutes. Remove from the heat and leave for a further 5 minutes. Strain off the liquid and then leave the salmon to cool. When it has cooled, flake, keeping the pieces as large as possible. For the pie, put the salmon in a large pan and just cover with cold water. Bring to the boil, then cover and simmer for 2 minutes. Remove from the heat and leave for a further 5 minutes. Strain off the liquid and then leave the salmon to cool. When it has cooled, flake, keeping the pieces as large as possible. Wash the spinach thoroughly, then without draining too thoroughly, put in a saucepan. Put on a medium heat and push the spinach down with a wooden spoon – it will wilt down quite quickly. When is has completely collapsed leave to cool, then wring out as much liquid as possible. Wash the spinach thoroughly, then without draining too thoroughly, put in a saucepan. Put on a medium heat and push the spinach down with a wooden spoon – it will wilt down quite quickly. When is has completely collapsed leave to cool, then wring out as much liquid as possible. Preheat the oven to 200C/180C Fan/Gas 6. Unroll the puff pastry. Arrange half of the salmon over the bottom half of the pastry, leaving a 2cm/¾in border along the bottom. Season with salt and pepper, and top with half of the spinach. Preheat the oven to 200C/180C Fan/Gas 6. Unroll the puff pastry. Arrange half of the salmon over the bottom half of the pastry, leaving a 2cm/¾in border along the bottom. Season with salt and pepper, and top with half of the spinach. Stir the lemon zest and tarragon into the hollandaise if using, then put half of the hollandaise over the spinach. Repeat these layers with the remaining salmon, spinach and hollandaise. Stir the lemon zest and tarragon into the hollandaise if using, then put half of the hollandaise over the spinach. Repeat these layers with the remaining salmon, spinach and hollandaise. Brush the border and exposed pastry with beaten egg, then fold it over and roll the edges over to look rope-turned. Brush with egg wash and cut a few slits along the top of the pastry. Brush the border and exposed pastry with beaten egg, then fold it over and roll the edges over to look rope-turned. Brush with egg wash and cut a few slits along the top of the pastry. Bake in the oven for 35–45 minutes, or until the pastry has puffed up and is a rich golden-brown, and the filling is piping hot. Bake in the oven for 35–45 minutes, or until the pastry has puffed up and is a rich golden-brown, and the filling is piping hot. | {
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"title": "Salmon pie with spinach and hollandaise recipe",
"content": "First make the hollandaise. Put the white wine vinegar in a small saucepan with 50ml/2fl oz water, the peppercorns, bay leaf, shallot and mace blade. Bring to the boil and simmer until the liquid has reduced down to 2 tablespoons. Place the butter in a medium pan over a low heat, so that it starts to melt but doesn’t burn. When the butter has melted, take it off the heat.Put the egg yolks in a heat-proof bowl with a pinch of salt. Whisk in the white wine reduction then place the bowl over a simmering pan of water. Gradually add the melted butter, just a few drops at a time to start with, whisking constantly, until you have a thick emulsion, then keep pouring it in a slightly faster, steady stream until it is all incorporated and you have a thick, glossy sauce. Taste for seasoning and add a squeeze of lemon juice or a pinch of sugar to balance the flavours. For the purposes of this recipe, you can cool by putting the bowl into a larger bowl filled with iced water.For the pie, put the salmon in a large pan and just cover with cold water. Bring to the boil, then cover and simmer for 2 minutes. Remove from the heat and leave for a further 5 minutes. Strain off the liquid and then leave the salmon to cool. When it has cooled, flake, keeping the pieces as large as possible.Wash the spinach thoroughly, then without draining too thoroughly, put in a saucepan. Put on a medium heat and push the spinach down with a wooden spoon – it will wilt down quite quickly. When is has completely collapsed leave to cool, then wring out as much liquid as possible. Preheat the oven to 200C/180C Fan/Gas 6. Unroll the puff pastry. Arrange half of the salmon over the bottom half of the pastry, leaving a 2cm/¾in border along the bottom. Season with salt and pepper, and top with half of the spinach. Stir the lemon zest and tarragon into the hollandaise if using, then put half of the hollandaise over the spinach. Repeat these layers with the remaining salmon, spinach and hollandaise.Brush the border and exposed pastry with beaten egg, then fold it over and roll the edges over to look rope-turned. Brush with egg wash and cut a few slits along the top of the pastry. Bake in the oven for 35–45 minutes, or until the pastry has puffed up and is a rich golden-brown, and the filling is piping hot. First make the hollandaise. Put the white wine vinegar in a small saucepan with 50ml/2fl oz water, the peppercorns, bay leaf, shallot and mace blade. First make the hollandaise. Put the white wine vinegar in a small saucepan with 50ml/2fl oz water, the peppercorns, bay leaf, shallot and mace blade. Bring to the boil and simmer until the liquid has reduced down to 2 tablespoons. Place the butter in a medium pan over a low heat, so that it starts to melt but doesn’t burn. When the butter has melted, take it off the heat. Bring to the boil and simmer until the liquid has reduced down to 2 tablespoons. Place the butter in a medium pan over a low heat, so that it starts to melt but doesn’t burn. When the butter has melted, take it off the heat. Put the egg yolks in a heat-proof bowl with a pinch of salt. Whisk in the white wine reduction then place the bowl over a simmering pan of water. Gradually add the melted butter, just a few drops at a time to start with, whisking constantly, until you have a thick emulsion, then keep pouring it in a slightly faster, steady stream until it is all incorporated and you have a thick, glossy sauce. Put the egg yolks in a heat-proof bowl with a pinch of salt. Whisk in the white wine reduction then place the bowl over a simmering pan of water. Gradually add the melted butter, just a few drops at a time to start with, whisking constantly, until you have a thick emulsion, then keep pouring it in a slightly faster, steady stream until it is all incorporated and you have a thick, glossy sauce. Taste for seasoning and add a squeeze of lemon juice or a pinch of sugar to balance the flavours. For the purposes of this recipe, you can cool by putting the bowl into a larger bowl filled with iced water. Taste for seasoning and add a squeeze of lemon juice or a pinch of sugar to balance the flavours. For the purposes of this recipe, you can cool by putting the bowl into a larger bowl filled with iced water. For the pie, put the salmon in a large pan and just cover with cold water. Bring to the boil, then cover and simmer for 2 minutes. Remove from the heat and leave for a further 5 minutes. Strain off the liquid and then leave the salmon to cool. When it has cooled, flake, keeping the pieces as large as possible. For the pie, put the salmon in a large pan and just cover with cold water. Bring to the boil, then cover and simmer for 2 minutes. Remove from the heat and leave for a further 5 minutes. Strain off the liquid and then leave the salmon to cool. When it has cooled, flake, keeping the pieces as large as possible. Wash the spinach thoroughly, then without draining too thoroughly, put in a saucepan. Put on a medium heat and push the spinach down with a wooden spoon – it will wilt down quite quickly. When is has completely collapsed leave to cool, then wring out as much liquid as possible. Wash the spinach thoroughly, then without draining too thoroughly, put in a saucepan. Put on a medium heat and push the spinach down with a wooden spoon – it will wilt down quite quickly. When is has completely collapsed leave to cool, then wring out as much liquid as possible. Preheat the oven to 200C/180C Fan/Gas 6. Unroll the puff pastry. Arrange half of the salmon over the bottom half of the pastry, leaving a 2cm/¾in border along the bottom. Season with salt and pepper, and top with half of the spinach. Preheat the oven to 200C/180C Fan/Gas 6. Unroll the puff pastry. Arrange half of the salmon over the bottom half of the pastry, leaving a 2cm/¾in border along the bottom. Season with salt and pepper, and top with half of the spinach. Stir the lemon zest and tarragon into the hollandaise if using, then put half of the hollandaise over the spinach. Repeat these layers with the remaining salmon, spinach and hollandaise. Stir the lemon zest and tarragon into the hollandaise if using, then put half of the hollandaise over the spinach. Repeat these layers with the remaining salmon, spinach and hollandaise. Brush the border and exposed pastry with beaten egg, then fold it over and roll the edges over to look rope-turned. Brush with egg wash and cut a few slits along the top of the pastry. Brush the border and exposed pastry with beaten egg, then fold it over and roll the edges over to look rope-turned. Brush with egg wash and cut a few slits along the top of the pastry. Bake in the oven for 35–45 minutes, or until the pastry has puffed up and is a rich golden-brown, and the filling is piping hot. Bake in the oven for 35–45 minutes, or until the pastry has puffed up and is a rich golden-brown, and the filling is piping hot."
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} | 9a3ca2ef65f0791ae61d80e89550331ffa6118120bb80c85d2a5565971da6e60 | Aloo tikki recipe
An average of 4.7 out of 5 stars from 16 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/aloo_tikki_20774_16x9.jpg When I was growing up, my mum used to make aloo tikki once a week for me and my friends. She would make it in many different ways, sometimes filled with paneer or squashed peas, and served with chickpeas or on their own. Each serving provides 345 kcal, 8g protein, 46g carbohydrates (of which 3g sugars), 13.5g fat (of which 2g saturates), 6g fibre and 3.3g salt. 600g/1lb 5oz potatoes, peeled and cut into chunks1½ tsp salt4 spring onions, white and green parts finely chopped 2–3 small chillies (bird’s eye or similar), finely chopped, seeds inhandful fresh coriander, finely chopped 2 tsp ground coriander 1 tsp cumin seeds, toasted and crushed 1 tsp ginger powder3 tbsp panko breadcrumbs or any other breadcrumbssunflower oil, for shallow frying tomato ketchup or tamarind chutney, to serve (optional) 600g/1lb 5oz potatoes, peeled and cut into chunks 1½ tsp salt 4 spring onions, white and green parts finely chopped 2–3 small chillies (bird’s eye or similar), finely chopped, seeds in handful fresh coriander, finely chopped 2 tsp ground coriander 1 tsp cumin seeds, toasted and crushed 1 tsp ginger powder 3 tbsp panko breadcrumbs or any other breadcrumbs sunflower oil, for shallow frying tomato ketchup or tamarind chutney, to serve (optional) 4 tsp sunflower oil 1 tsp cumin seeds 2 tsp finely grated fresh root ginger1 tsp red chilli powder½ tsp ground turmeric 1 tsp salt 2 tsp ground coriander 5 tsp tomato purée300g/10½oz tinned chickpeas, drained and rinsedhandful fresh coriander 4 tsp sunflower oil 1 tsp cumin seeds 2 tsp finely grated fresh root ginger 1 tsp red chilli powder ½ tsp ground turmeric 1 tsp salt 2 tsp ground coriander 5 tsp tomato purée 300g/10½oz tinned chickpeas, drained and rinsed handful fresh coriander Method To make the aloo tikki, place the potatoes in a saucepan of water, add ½ tsp salt and bring to the boil. Boil until the potatoes are soft, then drain immediately. Transfer to a large bowl and leave to cool down. Add the rest of the ingredients (except the oil), mash together with the potatoes and mix so everything is well coated. Divide the mixture into 12 equal balls, then press and flatten each one. Meanwhile, make the chickpeas. Heat the oil in a saucepan over a medium heat. Add the cumin seeds and, as soon they start to sizzle, add the ginger and cook for 1 minute. Add the chilli powder, turmeric, salt, coriander, tomato purée and 100ml/3½fl oz water and mix well. Add the chickpeas and cook over a medium heat for 4–5 minutes. Stir occasionally and check they don’t stick to the bottom of the pan. To cook the aloo tikki, heat about 2 teaspoons sunflower oil in a frying pan. Once hot, turn the heat to medium and cook the tikki in batches, cooking on each side for about 3 minutes, until golden brown and crisp. Serve hot with the chickpeas and tomato ketchup or tamarind chutney. To make the aloo tikki, place the potatoes in a saucepan of water, add ½ tsp salt and bring to the boil. Boil until the potatoes are soft, then drain immediately. Transfer to a large bowl and leave to cool down. Add the rest of the ingredients (except the oil), mash together with the potatoes and mix so everything is well coated. Divide the mixture into 12 equal balls, then press and flatten each one. To make the aloo tikki, place the potatoes in a saucepan of water, add ½ tsp salt and bring to the boil. Boil until the potatoes are soft, then drain immediately. Transfer to a large bowl and leave to cool down. Add the rest of the ingredients (except the oil), mash together with the potatoes and mix so everything is well coated. Divide the mixture into 12 equal balls, then press and flatten each one. Meanwhile, make the chickpeas. Heat the oil in a saucepan over a medium heat. Add the cumin seeds and, as soon they start to sizzle, add the ginger and cook for 1 minute. Add the chilli powder, turmeric, salt, coriander, tomato purée and 100ml/3½fl oz water and mix well. Add the chickpeas and cook over a medium heat for 4–5 minutes. Stir occasionally and check they don’t stick to the bottom of the pan. Meanwhile, make the chickpeas. Heat the oil in a saucepan over a medium heat. Add the cumin seeds and, as soon they start to sizzle, add the ginger and cook for 1 minute. Add the chilli powder, turmeric, salt, coriander, tomato purée and 100ml/3½fl oz water and mix well. Add the chickpeas and cook over a medium heat for 4–5 minutes. Stir occasionally and check they don’t stick to the bottom of the pan. To cook the aloo tikki, heat about 2 teaspoons sunflower oil in a frying pan. Once hot, turn the heat to medium and cook the tikki in batches, cooking on each side for about 3 minutes, until golden brown and crisp. Serve hot with the chickpeas and tomato ketchup or tamarind chutney. To cook the aloo tikki, heat about 2 teaspoons sunflower oil in a frying pan. Once hot, turn the heat to medium and cook the tikki in batches, cooking on each side for about 3 minutes, until golden brown and crisp. Serve hot with the chickpeas and tomato ketchup or tamarind chutney. | {
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"content": "An average of 4.7 out of 5 stars from 16 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/aloo_tikki_20774_16x9.jpg When I was growing up, my mum used to make aloo tikki once a week for me and my friends. She would make it in many different ways, sometimes filled with paneer or squashed peas, and served with chickpeas or on their own. Each serving provides 345 kcal, 8g protein, 46g carbohydrates (of which 3g sugars), 13.5g fat (of which 2g saturates), 6g fibre and 3.3g salt. 600g/1lb 5oz potatoes, peeled and cut into chunks1½ tsp salt4 spring onions, white and green parts finely chopped 2–3 small chillies (bird’s eye or similar), finely chopped, seeds inhandful fresh coriander, finely chopped 2 tsp ground coriander 1 tsp cumin seeds, toasted and crushed 1 tsp ginger powder3 tbsp panko breadcrumbs or any other breadcrumbssunflower oil, for shallow frying tomato ketchup or tamarind chutney, to serve (optional) 600g/1lb 5oz potatoes, peeled and cut into chunks 1½ tsp salt 4 spring onions, white and green parts finely chopped 2–3 small chillies (bird’s eye or similar), finely chopped, seeds in handful fresh coriander, finely chopped 2 tsp ground coriander 1 tsp cumin seeds, toasted and crushed 1 tsp ginger powder 3 tbsp panko breadcrumbs or any other breadcrumbs sunflower oil, for shallow frying tomato ketchup or tamarind chutney, to serve (optional) 4 tsp sunflower oil 1 tsp cumin seeds 2 tsp finely grated fresh root ginger1 tsp red chilli powder½ tsp ground turmeric 1 tsp salt 2 tsp ground coriander 5 tsp tomato purée300g/10½oz tinned chickpeas, drained and rinsedhandful fresh coriander 4 tsp sunflower oil 1 tsp cumin seeds 2 tsp finely grated fresh root ginger 1 tsp red chilli powder ½ tsp ground turmeric 1 tsp salt 2 tsp ground coriander 5 tsp tomato purée 300g/10½oz tinned chickpeas, drained and rinsed handful fresh coriander Method To make the aloo tikki, place the potatoes in a saucepan of water, add ½ tsp salt and bring to the boil. Boil until the potatoes are soft, then drain immediately. Transfer to a large bowl and leave to cool down. Add the rest of the ingredients (except the oil), mash together with the potatoes and mix so everything is well coated. Divide the mixture into 12 equal balls, then press and flatten each one. Meanwhile, make the chickpeas. Heat the oil in a saucepan over a medium heat. Add the cumin seeds and, as soon they start to sizzle, add the ginger and cook for 1 minute. Add the chilli powder, turmeric, salt, coriander, tomato purée and 100ml/3½fl oz water and mix well. Add the chickpeas and cook over a medium heat for 4–5 minutes. Stir occasionally and check they don’t stick to the bottom of the pan. To cook the aloo tikki, heat about 2 teaspoons sunflower oil in a frying pan. Once hot, turn the heat to medium and cook the tikki in batches, cooking on each side for about 3 minutes, until golden brown and crisp. Serve hot with the chickpeas and tomato ketchup or tamarind chutney. To make the aloo tikki, place the potatoes in a saucepan of water, add ½ tsp salt and bring to the boil. Boil until the potatoes are soft, then drain immediately. Transfer to a large bowl and leave to cool down. Add the rest of the ingredients (except the oil), mash together with the potatoes and mix so everything is well coated. Divide the mixture into 12 equal balls, then press and flatten each one. To make the aloo tikki, place the potatoes in a saucepan of water, add ½ tsp salt and bring to the boil. Boil until the potatoes are soft, then drain immediately. Transfer to a large bowl and leave to cool down. Add the rest of the ingredients (except the oil), mash together with the potatoes and mix so everything is well coated. Divide the mixture into 12 equal balls, then press and flatten each one. Meanwhile, make the chickpeas. Heat the oil in a saucepan over a medium heat. Add the cumin seeds and, as soon they start to sizzle, add the ginger and cook for 1 minute. Add the chilli powder, turmeric, salt, coriander, tomato purée and 100ml/3½fl oz water and mix well. Add the chickpeas and cook over a medium heat for 4–5 minutes. Stir occasionally and check they don’t stick to the bottom of the pan. Meanwhile, make the chickpeas. Heat the oil in a saucepan over a medium heat. Add the cumin seeds and, as soon they start to sizzle, add the ginger and cook for 1 minute. Add the chilli powder, turmeric, salt, coriander, tomato purée and 100ml/3½fl oz water and mix well. Add the chickpeas and cook over a medium heat for 4–5 minutes. Stir occasionally and check they don’t stick to the bottom of the pan. To cook the aloo tikki, heat about 2 teaspoons sunflower oil in a frying pan. Once hot, turn the heat to medium and cook the tikki in batches, cooking on each side for about 3 minutes, until golden brown and crisp. Serve hot with the chickpeas and tomato ketchup or tamarind chutney. To cook the aloo tikki, heat about 2 teaspoons sunflower oil in a frying pan. Once hot, turn the heat to medium and cook the tikki in batches, cooking on each side for about 3 minutes, until golden brown and crisp. Serve hot with the chickpeas and tomato ketchup or tamarind chutney."
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} | 54800a4b140a183019e8a41217c3f573891d18ed0ce414ba09460fde580cf992 | Loaded veggie fries recipe
An average of 4.8 out of 5 stars from 22 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/dirty_veggie_fries_08935_16x9.jpg Top these ultimate loaded fries with almost healthy salsa, sliced avocado, soured cream, coriander and lime wedges for squeezing. Like nachos but better! Each serving provides 672 kcal, 17g protein, 55g carbohydrates (of which 10g sugars), 40g fat (of which 17g saturates), 9g fibre and 3.9g salt. 500g/1lb 2oz medium potatoes, preferably Maris Piper2 tbsp olive oil1 tsp hot smoked paprika1 tsp flaked sea salt75g/2½oz roasted red peppers, from a jar, sliced50g/1¾oz sliced jalapeño peppers, drained75g/2½oz mature cheddar, coarsely grated½ large ripe avocado, stoned and sliced6 tbsp soured creamlime wedges, to serve 500g/1lb 2oz medium potatoes, preferably Maris Piper 2 tbsp olive oil 1 tsp hot smoked paprika 1 tsp flaked sea salt 75g/2½oz roasted red peppers, from a jar, sliced 50g/1¾oz sliced jalapeño peppers, drained 75g/2½oz mature cheddar, coarsely grated ½ large ripe avocado, stoned and sliced 6 tbsp soured cream lime wedges, to serve 1 large ripe vine tomato, roughly chopped½ small red onion, finely chopped1 red chilli, finely chopped½ lime, juice only10g/⅓oz fresh coriander leaves, finely chopped, plus extra for garnish 1 large ripe vine tomato, roughly chopped ½ small red onion, finely chopped 1 red chilli, finely chopped ½ lime, juice only 10g/⅓oz fresh coriander leaves, finely chopped, plus extra for garnish Method Preheat the oven to 220C/200C Fan/Gas 7. Half-fill a large saucepan with water and bring to the boil. Cut the potatoes in half and then into slender wedges or chips. Add to the water and return to the boil. Immediately drain in a colander and leave to stand for 5 minutes.Tip the potatoes back into the saucepan and toss with the olive oil, paprika and salt. Scatter over a baking tray in a single layer and bake for 15 minutes. Turn with a spatula and cook for a further 5–10 minutes, or until tender and golden-brown.To make the salsa, mix together all the salsa ingredients in a small bowl and season with a good pinch of salt and lots of black pepper.Transfer the chips to a shallow ovenproof dish. Scatter the roasted pepper and jalapeño peppers on top and sprinkle with the cheese. Return to the oven for 5 minutes, or until the pepper is hot and the cheese has melted. Top with sliced avocado, the tomato salsa and soured cream. Scatter extra coriander on top and serve with lime wedges for squeezing. Preheat the oven to 220C/200C Fan/Gas 7. Half-fill a large saucepan with water and bring to the boil. Cut the potatoes in half and then into slender wedges or chips. Add to the water and return to the boil. Immediately drain in a colander and leave to stand for 5 minutes. Preheat the oven to 220C/200C Fan/Gas 7. Half-fill a large saucepan with water and bring to the boil. Cut the potatoes in half and then into slender wedges or chips. Add to the water and return to the boil. Immediately drain in a colander and leave to stand for 5 minutes. Tip the potatoes back into the saucepan and toss with the olive oil, paprika and salt. Scatter over a baking tray in a single layer and bake for 15 minutes. Turn with a spatula and cook for a further 5–10 minutes, or until tender and golden-brown. Tip the potatoes back into the saucepan and toss with the olive oil, paprika and salt. Scatter over a baking tray in a single layer and bake for 15 minutes. Turn with a spatula and cook for a further 5–10 minutes, or until tender and golden-brown. To make the salsa, mix together all the salsa ingredients in a small bowl and season with a good pinch of salt and lots of black pepper. To make the salsa, mix together all the salsa ingredients in a small bowl and season with a good pinch of salt and lots of black pepper. Transfer the chips to a shallow ovenproof dish. Scatter the roasted pepper and jalapeño peppers on top and sprinkle with the cheese. Return to the oven for 5 minutes, or until the pepper is hot and the cheese has melted. Transfer the chips to a shallow ovenproof dish. Scatter the roasted pepper and jalapeño peppers on top and sprinkle with the cheese. Return to the oven for 5 minutes, or until the pepper is hot and the cheese has melted. Top with sliced avocado, the tomato salsa and soured cream. Scatter extra coriander on top and serve with lime wedges for squeezing. Top with sliced avocado, the tomato salsa and soured cream. Scatter extra coriander on top and serve with lime wedges for squeezing. Recipe tips Cheat the salsa with ready-made if you’re short of time. | {
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"content": "An average of 4.8 out of 5 stars from 22 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/dirty_veggie_fries_08935_16x9.jpg Top these ultimate loaded fries with almost healthy salsa, sliced avocado, soured cream, coriander and lime wedges for squeezing. Like nachos but better! Each serving provides 672 kcal, 17g protein, 55g carbohydrates (of which 10g sugars), 40g fat (of which 17g saturates), 9g fibre and 3.9g salt. 500g/1lb 2oz medium potatoes, preferably Maris Piper2 tbsp olive oil1 tsp hot smoked paprika1 tsp flaked sea salt75g/2½oz roasted red peppers, from a jar, sliced50g/1¾oz sliced jalapeño peppers, drained75g/2½oz mature cheddar, coarsely grated½ large ripe avocado, stoned and sliced6 tbsp soured creamlime wedges, to serve 500g/1lb 2oz medium potatoes, preferably Maris Piper 2 tbsp olive oil 1 tsp hot smoked paprika 1 tsp flaked sea salt 75g/2½oz roasted red peppers, from a jar, sliced 50g/1¾oz sliced jalapeño peppers, drained 75g/2½oz mature cheddar, coarsely grated ½ large ripe avocado, stoned and sliced 6 tbsp soured cream lime wedges, to serve 1 large ripe vine tomato, roughly chopped½ small red onion, finely chopped1 red chilli, finely chopped½ lime, juice only10g/⅓oz fresh coriander leaves, finely chopped, plus extra for garnish 1 large ripe vine tomato, roughly chopped ½ small red onion, finely chopped 1 red chilli, finely chopped ½ lime, juice only 10g/⅓oz fresh coriander leaves, finely chopped, plus extra for garnish Method Preheat the oven to 220C/200C Fan/Gas 7. Half-fill a large saucepan with water and bring to the boil. Cut the potatoes in half and then into slender wedges or chips. Add to the water and return to the boil. Immediately drain in a colander and leave to stand for 5 minutes.Tip the potatoes back into the saucepan and toss with the olive oil, paprika and salt. Scatter over a baking tray in a single layer and bake for 15 minutes. Turn with a spatula and cook for a further 5–10 minutes, or until tender and golden-brown.To make the salsa, mix together all the salsa ingredients in a small bowl and season with a good pinch of salt and lots of black pepper.Transfer the chips to a shallow ovenproof dish. Scatter the roasted pepper and jalapeño peppers on top and sprinkle with the cheese. Return to the oven for 5 minutes, or until the pepper is hot and the cheese has melted. Top with sliced avocado, the tomato salsa and soured cream. Scatter extra coriander on top and serve with lime wedges for squeezing. Preheat the oven to 220C/200C Fan/Gas 7. Half-fill a large saucepan with water and bring to the boil. Cut the potatoes in half and then into slender wedges or chips. Add to the water and return to the boil. Immediately drain in a colander and leave to stand for 5 minutes. Preheat the oven to 220C/200C Fan/Gas 7. Half-fill a large saucepan with water and bring to the boil. Cut the potatoes in half and then into slender wedges or chips. Add to the water and return to the boil. Immediately drain in a colander and leave to stand for 5 minutes. Tip the potatoes back into the saucepan and toss with the olive oil, paprika and salt. Scatter over a baking tray in a single layer and bake for 15 minutes. Turn with a spatula and cook for a further 5–10 minutes, or until tender and golden-brown. Tip the potatoes back into the saucepan and toss with the olive oil, paprika and salt. Scatter over a baking tray in a single layer and bake for 15 minutes. Turn with a spatula and cook for a further 5–10 minutes, or until tender and golden-brown. To make the salsa, mix together all the salsa ingredients in a small bowl and season with a good pinch of salt and lots of black pepper. To make the salsa, mix together all the salsa ingredients in a small bowl and season with a good pinch of salt and lots of black pepper. Transfer the chips to a shallow ovenproof dish. Scatter the roasted pepper and jalapeño peppers on top and sprinkle with the cheese. Return to the oven for 5 minutes, or until the pepper is hot and the cheese has melted. Transfer the chips to a shallow ovenproof dish. Scatter the roasted pepper and jalapeño peppers on top and sprinkle with the cheese. Return to the oven for 5 minutes, or until the pepper is hot and the cheese has melted. Top with sliced avocado, the tomato salsa and soured cream. Scatter extra coriander on top and serve with lime wedges for squeezing. Top with sliced avocado, the tomato salsa and soured cream. Scatter extra coriander on top and serve with lime wedges for squeezing. Recipe tips Cheat the salsa with ready-made if you’re short of time."
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} | 232de84ff783d8a43bdb74401fe58ae3ad70c9f8689e2bf6f643743a8c3a8200 | Smoky chicken, potato wedges and padron peppers recipe
Smoky chilli chicken wings, spiced potato wedges and padron peppers An average of 3.0 out of 5 stars from 2 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_832/recipes/smoky_chilli_chicken_72607_16x9.jpg These wings and wedges take care of themselves – just mix up the spices and get everything in the oven, leaving you time to make the garlic sauce. 1 tsp ground Sichuan peppercorns1 tbsp ground coriander1 tbsp ground cumin1 tbsp sweet smoked paprika1 tsp sea salt3 tbsp olive oil 4 large potatoes, scrubbed and cut into wedges 1 tsp ground Sichuan peppercorns 1 tbsp ground coriander 1 tbsp ground cumin 1 tbsp sweet smoked paprika 1 tsp sea salt 3 tbsp olive oil 4 large potatoes, scrubbed and cut into wedges 12 large, meaty, free-range chicken wings6 tbsp extra virgin olive oil6 garlic cloves, finely sliced2 tsp hot smoked sweet paprika2 tbsp sherry vinegar3 tbsp olive oil150g/5oz padron pepperssea salt and freshly ground black pepper 12 large, meaty, free-range chicken wings 6 tbsp extra virgin olive oil 6 garlic cloves, finely sliced 2 tsp hot smoked sweet paprika 2 tbsp sherry vinegar 3 tbsp olive oil 150g/5oz padron peppers sea salt and freshly ground black pepper Method For spiced potato wedges, preheat the oven to 200C/400F/Gas 6.Mix the spices and salt together in a bowl with the olive oil, then add the potatoes and toss well to coat thoroughly.Tip out onto a flat oven tray and roast for 30 minutes, turning half way through, until the wedges are golden-brown, crunchy around the edges but tender when pierced with a knife.For the wings, preheat the oven to 220C/425F/Gas 7.Place the wings onto a roasting tray in the oven and roast for 15-20 minutes, or until golden-brown and cooked through.Meanwhile, make the dressing. Heat a frying pan until hot, add the extra virgin olive oil and garlic and cook for a couple of minutes over a gentle heat – you don’t want to burn the garlic. Add the smoked paprika and sherry vinegar. Heat a clean frying pan until hot, add the olive oil and padron peppers and then fry for 2-3 minutes, or until the peppers are charred. Add some salt. Pile the peppers into a serving bowl and top with some more sea salt.To serve, put the wings onto a serving bowl and drizzle with some of the warm garlic and chilli dressing. Serve with the wedges and peppers. For spiced potato wedges, preheat the oven to 200C/400F/Gas 6. For spiced potato wedges, preheat the oven to 200C/400F/Gas 6. Mix the spices and salt together in a bowl with the olive oil, then add the potatoes and toss well to coat thoroughly. Mix the spices and salt together in a bowl with the olive oil, then add the potatoes and toss well to coat thoroughly. Tip out onto a flat oven tray and roast for 30 minutes, turning half way through, until the wedges are golden-brown, crunchy around the edges but tender when pierced with a knife. Tip out onto a flat oven tray and roast for 30 minutes, turning half way through, until the wedges are golden-brown, crunchy around the edges but tender when pierced with a knife. For the wings, preheat the oven to 220C/425F/Gas 7. For the wings, preheat the oven to 220C/425F/Gas 7. Place the wings onto a roasting tray in the oven and roast for 15-20 minutes, or until golden-brown and cooked through. Place the wings onto a roasting tray in the oven and roast for 15-20 minutes, or until golden-brown and cooked through. Meanwhile, make the dressing. Heat a frying pan until hot, add the extra virgin olive oil and garlic and cook for a couple of minutes over a gentle heat – you don’t want to burn the garlic. Add the smoked paprika and sherry vinegar. Meanwhile, make the dressing. Heat a frying pan until hot, add the extra virgin olive oil and garlic and cook for a couple of minutes over a gentle heat – you don’t want to burn the garlic. Add the smoked paprika and sherry vinegar. Heat a clean frying pan until hot, add the olive oil and padron peppers and then fry for 2-3 minutes, or until the peppers are charred. Add some salt. Heat a clean frying pan until hot, add the olive oil and padron peppers and then fry for 2-3 minutes, or until the peppers are charred. Add some salt. Pile the peppers into a serving bowl and top with some more sea salt. Pile the peppers into a serving bowl and top with some more sea salt. To serve, put the wings onto a serving bowl and drizzle with some of the warm garlic and chilli dressing. Serve with the wedges and peppers. To serve, put the wings onto a serving bowl and drizzle with some of the warm garlic and chilli dressing. Serve with the wedges and peppers. | {
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"title": "Smoky chicken, potato wedges and padron peppers recipe",
"content": "Smoky chilli chicken wings, spiced potato wedges and padron peppers An average of 3.0 out of 5 stars from 2 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_832/recipes/smoky_chilli_chicken_72607_16x9.jpg These wings and wedges take care of themselves – just mix up the spices and get everything in the oven, leaving you time to make the garlic sauce. 1 tsp ground Sichuan peppercorns1 tbsp ground coriander1 tbsp ground cumin1 tbsp sweet smoked paprika1 tsp sea salt3 tbsp olive oil 4 large potatoes, scrubbed and cut into wedges 1 tsp ground Sichuan peppercorns 1 tbsp ground coriander 1 tbsp ground cumin 1 tbsp sweet smoked paprika 1 tsp sea salt 3 tbsp olive oil 4 large potatoes, scrubbed and cut into wedges 12 large, meaty, free-range chicken wings6 tbsp extra virgin olive oil6 garlic cloves, finely sliced2 tsp hot smoked sweet paprika2 tbsp sherry vinegar3 tbsp olive oil150g/5oz padron pepperssea salt and freshly ground black pepper 12 large, meaty, free-range chicken wings 6 tbsp extra virgin olive oil 6 garlic cloves, finely sliced 2 tsp hot smoked sweet paprika 2 tbsp sherry vinegar 3 tbsp olive oil 150g/5oz padron peppers sea salt and freshly ground black pepper Method For spiced potato wedges, preheat the oven to 200C/400F/Gas 6.Mix the spices and salt together in a bowl with the olive oil, then add the potatoes and toss well to coat thoroughly.Tip out onto a flat oven tray and roast for 30 minutes, turning half way through, until the wedges are golden-brown, crunchy around the edges but tender when pierced with a knife.For the wings, preheat the oven to 220C/425F/Gas 7.Place the wings onto a roasting tray in the oven and roast for 15-20 minutes, or until golden-brown and cooked through.Meanwhile, make the dressing. Heat a frying pan until hot, add the extra virgin olive oil and garlic and cook for a couple of minutes over a gentle heat – you don’t want to burn the garlic. Add the smoked paprika and sherry vinegar. Heat a clean frying pan until hot, add the olive oil and padron peppers and then fry for 2-3 minutes, or until the peppers are charred. Add some salt. Pile the peppers into a serving bowl and top with some more sea salt.To serve, put the wings onto a serving bowl and drizzle with some of the warm garlic and chilli dressing. Serve with the wedges and peppers. For spiced potato wedges, preheat the oven to 200C/400F/Gas 6. For spiced potato wedges, preheat the oven to 200C/400F/Gas 6. Mix the spices and salt together in a bowl with the olive oil, then add the potatoes and toss well to coat thoroughly. Mix the spices and salt together in a bowl with the olive oil, then add the potatoes and toss well to coat thoroughly. Tip out onto a flat oven tray and roast for 30 minutes, turning half way through, until the wedges are golden-brown, crunchy around the edges but tender when pierced with a knife. Tip out onto a flat oven tray and roast for 30 minutes, turning half way through, until the wedges are golden-brown, crunchy around the edges but tender when pierced with a knife. For the wings, preheat the oven to 220C/425F/Gas 7. For the wings, preheat the oven to 220C/425F/Gas 7. Place the wings onto a roasting tray in the oven and roast for 15-20 minutes, or until golden-brown and cooked through. Place the wings onto a roasting tray in the oven and roast for 15-20 minutes, or until golden-brown and cooked through. Meanwhile, make the dressing. Heat a frying pan until hot, add the extra virgin olive oil and garlic and cook for a couple of minutes over a gentle heat – you don’t want to burn the garlic. Add the smoked paprika and sherry vinegar. Meanwhile, make the dressing. Heat a frying pan until hot, add the extra virgin olive oil and garlic and cook for a couple of minutes over a gentle heat – you don’t want to burn the garlic. Add the smoked paprika and sherry vinegar. Heat a clean frying pan until hot, add the olive oil and padron peppers and then fry for 2-3 minutes, or until the peppers are charred. Add some salt. Heat a clean frying pan until hot, add the olive oil and padron peppers and then fry for 2-3 minutes, or until the peppers are charred. Add some salt. Pile the peppers into a serving bowl and top with some more sea salt. Pile the peppers into a serving bowl and top with some more sea salt. To serve, put the wings onto a serving bowl and drizzle with some of the warm garlic and chilli dressing. Serve with the wedges and peppers. To serve, put the wings onto a serving bowl and drizzle with some of the warm garlic and chilli dressing. Serve with the wedges and peppers."
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} | 9cb50b7297672d2d30531d4186688a1017c9221b03d530b4b1833e117f451fd5 | Tandoori hot naan pizza recipe
An average of 4.4 out of 5 stars from 13 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/tandoori_hot_naan_pizza_32381_16x9.jpg Family-sized naans topped with tandoori butter, tomato sauce, and all the best toppings - an unbeatable dinner in minutes! 150g/5½oz tinned chopped tomatoes½ tsp dried oregano½ tsp sugar¼ tsp salt 150g/5½oz tinned chopped tomatoes ½ tsp dried oregano ½ tsp sugar ¼ tsp salt 80g/3oz salted butter, softened1 tbsp tandoori masala2 large garlic cloves, crushed1 tbsp chopped fresh coriander 80g/3oz salted butter, softened 1 tbsp tandoori masala 2 large garlic cloves, crushed 1 tbsp chopped fresh coriander 2 large shop-bought naans (around 35cm/14in each)175g/6oz low-moisture mozzarella, grated½ small red pepper, finely sliced1 small red onion, finely sliced20g/½oz sliced black olives2–3 mixed red and green chillies, finely sliced 2 large shop-bought naans (around 35cm/14in each) 175g/6oz low-moisture mozzarella, grated ½ small red pepper, finely sliced 1 small red onion, finely sliced 20g/½oz sliced black olives 2–3 mixed red and green chillies, finely sliced Method Preheat the oven to 240C/220C Fan/Gas 7. To make the pizza sauce, put all of the ingredients into a small bowl and stir well. Set aside. To make the tandoori butter, combine all of the ingredients in a small bowl and mix until smooth. Set that aside, too.To make the pizza naans, place the naans onto two large, flat oven trays or pizza trays. Spread half of the tandoori butter over each naan, then top each one with half of the tomato sauce. Scatter a light sprinkling of mozzarella on top. Decorate with the pepper, onion, olives and chillies. Sprinkle with the remaining mozzarella.Bake in the oven for 10 minutes until the cheese has melted and the tops are golden and bubbling. Preheat the oven to 240C/220C Fan/Gas 7. Preheat the oven to 240C/220C Fan/Gas 7. To make the pizza sauce, put all of the ingredients into a small bowl and stir well. Set aside. To make the pizza sauce, put all of the ingredients into a small bowl and stir well. Set aside. To make the tandoori butter, combine all of the ingredients in a small bowl and mix until smooth. Set that aside, too. To make the tandoori butter, combine all of the ingredients in a small bowl and mix until smooth. Set that aside, too. To make the pizza naans, place the naans onto two large, flat oven trays or pizza trays. Spread half of the tandoori butter over each naan, then top each one with half of the tomato sauce. Scatter a light sprinkling of mozzarella on top. Decorate with the pepper, onion, olives and chillies. Sprinkle with the remaining mozzarella. To make the pizza naans, place the naans onto two large, flat oven trays or pizza trays. Spread half of the tandoori butter over each naan, then top each one with half of the tomato sauce. Scatter a light sprinkling of mozzarella on top. Decorate with the pepper, onion, olives and chillies. Sprinkle with the remaining mozzarella. Bake in the oven for 10 minutes until the cheese has melted and the tops are golden and bubbling. Bake in the oven for 10 minutes until the cheese has melted and the tops are golden and bubbling. Recipe tips If making for kids reduce the amount of chilli, or remove altogether. | {
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"title": "Tandoori hot naan pizza recipe",
"content": "An average of 4.4 out of 5 stars from 13 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/tandoori_hot_naan_pizza_32381_16x9.jpg Family-sized naans topped with tandoori butter, tomato sauce, and all the best toppings - an unbeatable dinner in minutes! 150g/5½oz tinned chopped tomatoes½ tsp dried oregano½ tsp sugar¼ tsp salt 150g/5½oz tinned chopped tomatoes ½ tsp dried oregano ½ tsp sugar ¼ tsp salt 80g/3oz salted butter, softened1 tbsp tandoori masala2 large garlic cloves, crushed1 tbsp chopped fresh coriander 80g/3oz salted butter, softened 1 tbsp tandoori masala 2 large garlic cloves, crushed 1 tbsp chopped fresh coriander 2 large shop-bought naans (around 35cm/14in each)175g/6oz low-moisture mozzarella, grated½ small red pepper, finely sliced1 small red onion, finely sliced20g/½oz sliced black olives2–3 mixed red and green chillies, finely sliced 2 large shop-bought naans (around 35cm/14in each) 175g/6oz low-moisture mozzarella, grated ½ small red pepper, finely sliced 1 small red onion, finely sliced 20g/½oz sliced black olives 2–3 mixed red and green chillies, finely sliced Method Preheat the oven to 240C/220C Fan/Gas 7. To make the pizza sauce, put all of the ingredients into a small bowl and stir well. Set aside. To make the tandoori butter, combine all of the ingredients in a small bowl and mix until smooth. Set that aside, too.To make the pizza naans, place the naans onto two large, flat oven trays or pizza trays. Spread half of the tandoori butter over each naan, then top each one with half of the tomato sauce. Scatter a light sprinkling of mozzarella on top. Decorate with the pepper, onion, olives and chillies. Sprinkle with the remaining mozzarella.Bake in the oven for 10 minutes until the cheese has melted and the tops are golden and bubbling. Preheat the oven to 240C/220C Fan/Gas 7. Preheat the oven to 240C/220C Fan/Gas 7. To make the pizza sauce, put all of the ingredients into a small bowl and stir well. Set aside. To make the pizza sauce, put all of the ingredients into a small bowl and stir well. Set aside. To make the tandoori butter, combine all of the ingredients in a small bowl and mix until smooth. Set that aside, too. To make the tandoori butter, combine all of the ingredients in a small bowl and mix until smooth. Set that aside, too. To make the pizza naans, place the naans onto two large, flat oven trays or pizza trays. Spread half of the tandoori butter over each naan, then top each one with half of the tomato sauce. Scatter a light sprinkling of mozzarella on top. Decorate with the pepper, onion, olives and chillies. Sprinkle with the remaining mozzarella. To make the pizza naans, place the naans onto two large, flat oven trays or pizza trays. Spread half of the tandoori butter over each naan, then top each one with half of the tomato sauce. Scatter a light sprinkling of mozzarella on top. Decorate with the pepper, onion, olives and chillies. Sprinkle with the remaining mozzarella. Bake in the oven for 10 minutes until the cheese has melted and the tops are golden and bubbling. Bake in the oven for 10 minutes until the cheese has melted and the tops are golden and bubbling. Recipe tips If making for kids reduce the amount of chilli, or remove altogether."
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} | 6a6c861dce5b3990684ff35caa0a1f0341107ca68ef29070d0aaeb44dd81970c | Dosa with potato filling recipe
To make the dosa batter, wash the rice under cold running water and soak in a bowl for 3–4 hours. Drain the rice and, using a food processor or blender, blend to a smooth paste, adding about 4 tablespoons of water while blending.Wash the urid dal under cold, running water and soak for 3–4 hours in a bowl. Drain the urid dal and blend it with the fenugreek seeds to make a smooth paste (add about a tablespoon of water while blending).Combine the rice and urid dal paste in a large container. Cover and allow it to ferment in a warm room for 6–8 hours. Add 120ml/4fl oz of water to the rice and dal, stir in the gram flour and salt, to taste. The batter is now ready for preparing dosas. To make the tomato chutney, add the tomatoes, red onion, red chilli, dates, garlic, tamarind and salt to a pan over medium heat, and cook until soft. Once cooked, remove from the heat and blend to a smooth paste using a blender or food processor. Add sunflower oil to a pan, once hot add the mustard seeds, urid dal, dried red chilli, curry leaves and turmeric and allow the seeds to crackle and splutter. Remove from the heat and pour the hot oil and spices over the tomato paste. Mix together and set aside – the chutney can be served warm or cold. Meanwhile, for the potato filling, add the oil to a pan on medium heat. Add the mustard seeds, chana dal, urid dal, curry leaves and asafoetida and allow the seeds to crackle and splutter. Add the onion and green chillies and fry until soft and the onions are translucent. Add the cooked potatoes, turmeric, garam masala, lemon juice and salt, to taste. Finally add the coriander leaves. Keep warm.To cook the dosa, heat a large non-stick frying pan on a medium heat and drizzle in a little oil, remove from the heat and wipe the pan with kitchen paper to remove any excess oil.Sprinkle a little water on the hot pan to cool it, dry it with kitchen paper and then pour a ladle of the dosa batter into the pan. Allow the batter to spread to the edge of the pan to make a thin pancake. Spinkle with a pinch of red chilli powder, a squeeze of green chilli paste and a light drizzle of oil. When it starts to brown, add the potato filling to the middle of the pancake and fold the pancake over the filling. Remove from the plate and cut into four. Serve with the tomato and coconut and coriander chutneys. To make the dosa batter, wash the rice under cold running water and soak in a bowl for 3–4 hours. Drain the rice and, using a food processor or blender, blend to a smooth paste, adding about 4 tablespoons of water while blending. To make the dosa batter, wash the rice under cold running water and soak in a bowl for 3–4 hours. Drain the rice and, using a food processor or blender, blend to a smooth paste, adding about 4 tablespoons of water while blending. Wash the urid dal under cold, running water and soak for 3–4 hours in a bowl. Drain the urid dal and blend it with the fenugreek seeds to make a smooth paste (add about a tablespoon of water while blending). Wash the urid dal under cold, running water and soak for 3–4 hours in a bowl. Drain the urid dal and blend it with the fenugreek seeds to make a smooth paste (add about a tablespoon of water while blending). Combine the rice and urid dal paste in a large container. Cover and allow it to ferment in a warm room for 6–8 hours. Combine the rice and urid dal paste in a large container. Cover and allow it to ferment in a warm room for 6–8 hours. Add 120ml/4fl oz of water to the rice and dal, stir in the gram flour and salt, to taste. The batter is now ready for preparing dosas. Add 120ml/4fl oz of water to the rice and dal, stir in the gram flour and salt, to taste. The batter is now ready for preparing dosas. To make the tomato chutney, add the tomatoes, red onion, red chilli, dates, garlic, tamarind and salt to a pan over medium heat, and cook until soft. Once cooked, remove from the heat and blend to a smooth paste using a blender or food processor. To make the tomato chutney, add the tomatoes, red onion, red chilli, dates, garlic, tamarind and salt to a pan over medium heat, and cook until soft. Once cooked, remove from the heat and blend to a smooth paste using a blender or food processor. Add sunflower oil to a pan, once hot add the mustard seeds, urid dal, dried red chilli, curry leaves and turmeric and allow the seeds to crackle and splutter. Remove from the heat and pour the hot oil and spices over the tomato paste. Mix together and set aside – the chutney can be served warm or cold. Add sunflower oil to a pan, once hot add the mustard seeds, urid dal, dried red chilli, curry leaves and turmeric and allow the seeds to crackle and splutter. Remove from the heat and pour the hot oil and spices over the tomato paste. Mix together and set aside – the chutney can be served warm or cold. Meanwhile, for the potato filling, add the oil to a pan on medium heat. Add the mustard seeds, chana dal, urid dal, curry leaves and asafoetida and allow the seeds to crackle and splutter. Add the onion and green chillies and fry until soft and the onions are translucent. Meanwhile, for the potato filling, add the oil to a pan on medium heat. Add the mustard seeds, chana dal, urid dal, curry leaves and asafoetida and allow the seeds to crackle and splutter. Add the onion and green chillies and fry until soft and the onions are translucent. Add the cooked potatoes, turmeric, garam masala, lemon juice and salt, to taste. Finally add the coriander leaves. Keep warm. Add the cooked potatoes, turmeric, garam masala, lemon juice and salt, to taste. Finally add the coriander leaves. Keep warm. To cook the dosa, heat a large non-stick frying pan on a medium heat and drizzle in a little oil, remove from the heat and wipe the pan with kitchen paper to remove any excess oil. To cook the dosa, heat a large non-stick frying pan on a medium heat and drizzle in a little oil, remove from the heat and wipe the pan with kitchen paper to remove any excess oil. Sprinkle a little water on the hot pan to cool it, dry it with kitchen paper and then pour a ladle of the dosa batter into the pan. Allow the batter to spread to the edge of the pan to make a thin pancake. Sprinkle a little water on the hot pan to cool it, dry it with kitchen paper and then pour a ladle of the dosa batter into the pan. Allow the batter to spread to the edge of the pan to make a thin pancake. Spinkle with a pinch of red chilli powder, a squeeze of green chilli paste and a light drizzle of oil. When it starts to brown, add the potato filling to the middle of the pancake and fold the pancake over the filling. Remove from the plate and cut into four. Serve with the tomato and coconut and coriander chutneys. Spinkle with a pinch of red chilli powder, a squeeze of green chilli paste and a light drizzle of oil. When it starts to brown, add the potato filling to the middle of the pancake and fold the pancake over the filling. Remove from the plate and cut into four. Serve with the tomato and coconut and coriander chutneys. | {
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"title": "Dosa with potato filling recipe",
"content": "To make the dosa batter, wash the rice under cold running water and soak in a bowl for 3–4 hours. Drain the rice and, using a food processor or blender, blend to a smooth paste, adding about 4 tablespoons of water while blending.Wash the urid dal under cold, running water and soak for 3–4 hours in a bowl. Drain the urid dal and blend it with the fenugreek seeds to make a smooth paste (add about a tablespoon of water while blending).Combine the rice and urid dal paste in a large container. Cover and allow it to ferment in a warm room for 6–8 hours. Add 120ml/4fl oz of water to the rice and dal, stir in the gram flour and salt, to taste. The batter is now ready for preparing dosas. To make the tomato chutney, add the tomatoes, red onion, red chilli, dates, garlic, tamarind and salt to a pan over medium heat, and cook until soft. Once cooked, remove from the heat and blend to a smooth paste using a blender or food processor. Add sunflower oil to a pan, once hot add the mustard seeds, urid dal, dried red chilli, curry leaves and turmeric and allow the seeds to crackle and splutter. Remove from the heat and pour the hot oil and spices over the tomato paste. Mix together and set aside – the chutney can be served warm or cold. Meanwhile, for the potato filling, add the oil to a pan on medium heat. Add the mustard seeds, chana dal, urid dal, curry leaves and asafoetida and allow the seeds to crackle and splutter. Add the onion and green chillies and fry until soft and the onions are translucent. Add the cooked potatoes, turmeric, garam masala, lemon juice and salt, to taste. Finally add the coriander leaves. Keep warm.To cook the dosa, heat a large non-stick frying pan on a medium heat and drizzle in a little oil, remove from the heat and wipe the pan with kitchen paper to remove any excess oil.Sprinkle a little water on the hot pan to cool it, dry it with kitchen paper and then pour a ladle of the dosa batter into the pan. Allow the batter to spread to the edge of the pan to make a thin pancake. Spinkle with a pinch of red chilli powder, a squeeze of green chilli paste and a light drizzle of oil. When it starts to brown, add the potato filling to the middle of the pancake and fold the pancake over the filling. Remove from the plate and cut into four. Serve with the tomato and coconut and coriander chutneys. To make the dosa batter, wash the rice under cold running water and soak in a bowl for 3–4 hours. Drain the rice and, using a food processor or blender, blend to a smooth paste, adding about 4 tablespoons of water while blending. To make the dosa batter, wash the rice under cold running water and soak in a bowl for 3–4 hours. Drain the rice and, using a food processor or blender, blend to a smooth paste, adding about 4 tablespoons of water while blending. Wash the urid dal under cold, running water and soak for 3–4 hours in a bowl. Drain the urid dal and blend it with the fenugreek seeds to make a smooth paste (add about a tablespoon of water while blending). Wash the urid dal under cold, running water and soak for 3–4 hours in a bowl. Drain the urid dal and blend it with the fenugreek seeds to make a smooth paste (add about a tablespoon of water while blending). Combine the rice and urid dal paste in a large container. Cover and allow it to ferment in a warm room for 6–8 hours. Combine the rice and urid dal paste in a large container. Cover and allow it to ferment in a warm room for 6–8 hours. Add 120ml/4fl oz of water to the rice and dal, stir in the gram flour and salt, to taste. The batter is now ready for preparing dosas. Add 120ml/4fl oz of water to the rice and dal, stir in the gram flour and salt, to taste. The batter is now ready for preparing dosas. To make the tomato chutney, add the tomatoes, red onion, red chilli, dates, garlic, tamarind and salt to a pan over medium heat, and cook until soft. Once cooked, remove from the heat and blend to a smooth paste using a blender or food processor. To make the tomato chutney, add the tomatoes, red onion, red chilli, dates, garlic, tamarind and salt to a pan over medium heat, and cook until soft. Once cooked, remove from the heat and blend to a smooth paste using a blender or food processor. Add sunflower oil to a pan, once hot add the mustard seeds, urid dal, dried red chilli, curry leaves and turmeric and allow the seeds to crackle and splutter. Remove from the heat and pour the hot oil and spices over the tomato paste. Mix together and set aside – the chutney can be served warm or cold. Add sunflower oil to a pan, once hot add the mustard seeds, urid dal, dried red chilli, curry leaves and turmeric and allow the seeds to crackle and splutter. Remove from the heat and pour the hot oil and spices over the tomato paste. Mix together and set aside – the chutney can be served warm or cold. Meanwhile, for the potato filling, add the oil to a pan on medium heat. Add the mustard seeds, chana dal, urid dal, curry leaves and asafoetida and allow the seeds to crackle and splutter. Add the onion and green chillies and fry until soft and the onions are translucent. Meanwhile, for the potato filling, add the oil to a pan on medium heat. Add the mustard seeds, chana dal, urid dal, curry leaves and asafoetida and allow the seeds to crackle and splutter. Add the onion and green chillies and fry until soft and the onions are translucent. Add the cooked potatoes, turmeric, garam masala, lemon juice and salt, to taste. Finally add the coriander leaves. Keep warm. Add the cooked potatoes, turmeric, garam masala, lemon juice and salt, to taste. Finally add the coriander leaves. Keep warm. To cook the dosa, heat a large non-stick frying pan on a medium heat and drizzle in a little oil, remove from the heat and wipe the pan with kitchen paper to remove any excess oil. To cook the dosa, heat a large non-stick frying pan on a medium heat and drizzle in a little oil, remove from the heat and wipe the pan with kitchen paper to remove any excess oil. Sprinkle a little water on the hot pan to cool it, dry it with kitchen paper and then pour a ladle of the dosa batter into the pan. Allow the batter to spread to the edge of the pan to make a thin pancake. Sprinkle a little water on the hot pan to cool it, dry it with kitchen paper and then pour a ladle of the dosa batter into the pan. Allow the batter to spread to the edge of the pan to make a thin pancake. Spinkle with a pinch of red chilli powder, a squeeze of green chilli paste and a light drizzle of oil. When it starts to brown, add the potato filling to the middle of the pancake and fold the pancake over the filling. Remove from the plate and cut into four. Serve with the tomato and coconut and coriander chutneys. Spinkle with a pinch of red chilli powder, a squeeze of green chilli paste and a light drizzle of oil. When it starts to brown, add the potato filling to the middle of the pancake and fold the pancake over the filling. Remove from the plate and cut into four. Serve with the tomato and coconut and coriander chutneys."
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} | ccf3bb38847b125ca428206e96f6d8efa2b1c5ca44984cd97b5a3160a3eee8b7 | Pasta with purple sprouting broccoli recipe
An average of 4.8 out of 5 stars from 13 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/pastawithpurplesprou_3417_16x9.jpg Purple sprouting broccoli can be a cheap and cheerful ingredient for early spring dinners and goes brilliantly with anchovy and chilli. 1kg/2¼lb purple sprouting broccoli1 medium sized fresh red chilli (not too hot)2 cloves garlic, peeled1 small tin of anchovy fillets in olive oil, drainedgood quality olive oil350g/12oz pasta fusilli, oriecchiette, penne rigate or conchiglie are the most suitable shapes4 tbsp freshly grated parmesan or hard pecorino cheesesalt and pepper 1kg/2¼lb purple sprouting broccoli 1 medium sized fresh red chilli (not too hot) 2 cloves garlic, peeled 1 small tin of anchovy fillets in olive oil, drained good quality olive oil 350g/12oz pasta fusilli, oriecchiette, penne rigate or conchiglie are the most suitable shapes 4 tbsp freshly grated parmesan or hard pecorino cheese salt and pepper Method Put a large pan of water on to boil with a little salt. Trim the outer leaves and woody stalks from the broccoli. Wash the good bits and chop into 1cm/½in sections. Cut the chilli in half lengthways and scrape out the seeds and the attached pith. Chop the chilli flesh, the garlic and the anchovies finely. In another large pan warm four tablespoons of olive oil over a medium flame and add the chilli, garlic and anchovies. Gently fry these for a minute or so and add the broccoli, season with a little salt and pepper, then continue to cook gently while the pasta boils.Drop the pasta in the boiling water and stir immediately. Cook until just tender with a little bit of resistance to the bite (al dente). This could take anything between 7 and 12 minutes depending on the type of pasta you choose.When the pasta has nearly finished cooking, transfer a small ladle of the cooking water to the broccoli and continue to cook over a high heat until tender. When cooked, drain the pasta. Add another two tablespoons of oil and the cheese to the broccoli. Toss with the drained pasta and serve immediately. Put a large pan of water on to boil with a little salt. Trim the outer leaves and woody stalks from the broccoli. Wash the good bits and chop into 1cm/½in sections. Cut the chilli in half lengthways and scrape out the seeds and the attached pith. Chop the chilli flesh, the garlic and the anchovies finely. Put a large pan of water on to boil with a little salt. Trim the outer leaves and woody stalks from the broccoli. Wash the good bits and chop into 1cm/½in sections. Cut the chilli in half lengthways and scrape out the seeds and the attached pith. Chop the chilli flesh, the garlic and the anchovies finely. In another large pan warm four tablespoons of olive oil over a medium flame and add the chilli, garlic and anchovies. Gently fry these for a minute or so and add the broccoli, season with a little salt and pepper, then continue to cook gently while the pasta boils. In another large pan warm four tablespoons of olive oil over a medium flame and add the chilli, garlic and anchovies. Gently fry these for a minute or so and add the broccoli, season with a little salt and pepper, then continue to cook gently while the pasta boils. Drop the pasta in the boiling water and stir immediately. Cook until just tender with a little bit of resistance to the bite (al dente). This could take anything between 7 and 12 minutes depending on the type of pasta you choose. Drop the pasta in the boiling water and stir immediately. Cook until just tender with a little bit of resistance to the bite (al dente). This could take anything between 7 and 12 minutes depending on the type of pasta you choose. When the pasta has nearly finished cooking, transfer a small ladle of the cooking water to the broccoli and continue to cook over a high heat until tender. When the pasta has nearly finished cooking, transfer a small ladle of the cooking water to the broccoli and continue to cook over a high heat until tender. When cooked, drain the pasta. Add another two tablespoons of oil and the cheese to the broccoli. Toss with the drained pasta and serve immediately. When cooked, drain the pasta. Add another two tablespoons of oil and the cheese to the broccoli. Toss with the drained pasta and serve immediately. | {
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"title": "Pasta with purple sprouting broccoli recipe",
"content": "An average of 4.8 out of 5 stars from 13 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/pastawithpurplesprou_3417_16x9.jpg Purple sprouting broccoli can be a cheap and cheerful ingredient for early spring dinners and goes brilliantly with anchovy and chilli. 1kg/2¼lb purple sprouting broccoli1 medium sized fresh red chilli (not too hot)2 cloves garlic, peeled1 small tin of anchovy fillets in olive oil, drainedgood quality olive oil350g/12oz pasta fusilli, oriecchiette, penne rigate or conchiglie are the most suitable shapes4 tbsp freshly grated parmesan or hard pecorino cheesesalt and pepper 1kg/2¼lb purple sprouting broccoli 1 medium sized fresh red chilli (not too hot) 2 cloves garlic, peeled 1 small tin of anchovy fillets in olive oil, drained good quality olive oil 350g/12oz pasta fusilli, oriecchiette, penne rigate or conchiglie are the most suitable shapes 4 tbsp freshly grated parmesan or hard pecorino cheese salt and pepper Method Put a large pan of water on to boil with a little salt. Trim the outer leaves and woody stalks from the broccoli. Wash the good bits and chop into 1cm/½in sections. Cut the chilli in half lengthways and scrape out the seeds and the attached pith. Chop the chilli flesh, the garlic and the anchovies finely. In another large pan warm four tablespoons of olive oil over a medium flame and add the chilli, garlic and anchovies. Gently fry these for a minute or so and add the broccoli, season with a little salt and pepper, then continue to cook gently while the pasta boils.Drop the pasta in the boiling water and stir immediately. Cook until just tender with a little bit of resistance to the bite (al dente). This could take anything between 7 and 12 minutes depending on the type of pasta you choose.When the pasta has nearly finished cooking, transfer a small ladle of the cooking water to the broccoli and continue to cook over a high heat until tender. When cooked, drain the pasta. Add another two tablespoons of oil and the cheese to the broccoli. Toss with the drained pasta and serve immediately. Put a large pan of water on to boil with a little salt. Trim the outer leaves and woody stalks from the broccoli. Wash the good bits and chop into 1cm/½in sections. Cut the chilli in half lengthways and scrape out the seeds and the attached pith. Chop the chilli flesh, the garlic and the anchovies finely. Put a large pan of water on to boil with a little salt. Trim the outer leaves and woody stalks from the broccoli. Wash the good bits and chop into 1cm/½in sections. Cut the chilli in half lengthways and scrape out the seeds and the attached pith. Chop the chilli flesh, the garlic and the anchovies finely. In another large pan warm four tablespoons of olive oil over a medium flame and add the chilli, garlic and anchovies. Gently fry these for a minute or so and add the broccoli, season with a little salt and pepper, then continue to cook gently while the pasta boils. In another large pan warm four tablespoons of olive oil over a medium flame and add the chilli, garlic and anchovies. Gently fry these for a minute or so and add the broccoli, season with a little salt and pepper, then continue to cook gently while the pasta boils. Drop the pasta in the boiling water and stir immediately. Cook until just tender with a little bit of resistance to the bite (al dente). This could take anything between 7 and 12 minutes depending on the type of pasta you choose. Drop the pasta in the boiling water and stir immediately. Cook until just tender with a little bit of resistance to the bite (al dente). This could take anything between 7 and 12 minutes depending on the type of pasta you choose. When the pasta has nearly finished cooking, transfer a small ladle of the cooking water to the broccoli and continue to cook over a high heat until tender. When the pasta has nearly finished cooking, transfer a small ladle of the cooking water to the broccoli and continue to cook over a high heat until tender. When cooked, drain the pasta. Add another two tablespoons of oil and the cheese to the broccoli. Toss with the drained pasta and serve immediately. When cooked, drain the pasta. Add another two tablespoons of oil and the cheese to the broccoli. Toss with the drained pasta and serve immediately."
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} | 5d96dc574e18c971208561871d3ef83aed01c7a91ba5ec5e8d0d5ed0d0edcb47 | Marinated ribs with tomatillo salsa recipe
Marinated ribs with tomatillo salsa, guacamole and tortilla chips An average of 0.0 out of 5 stars from 0 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/marinated_ribs_with_55287_16x9.jpg This Mexican feast is full of flavour and perfect for sharing. The flanken cut ribs will need to be cut by a butcher, but seek them out as they taste so delicious. 4 beef ribs, flanken cut to 1cm/½in thickness1 bunch of coriander, stalks and leaves finely chopped4 limes, juice only2 banana shallots, chopped4 tbsp olive oil1–2 tsp ground cumin½ tsp ground coriander3 garlic cloves, chopped1 jalapeño chilli, chopped 4 beef ribs, flanken cut to 1cm/½in thickness 1 bunch of coriander, stalks and leaves finely chopped 4 limes, juice only 2 banana shallots, chopped 4 tbsp olive oil 1–2 tsp ground cumin ½ tsp ground coriander 3 garlic cloves, chopped 1 jalapeño chilli, chopped 2 corn on the cobs, husks removed4 tomatillos (or green tomatoes), finely chopped1 garlic clove, finely chopped2 tbsp finely chopped coriander2 tbsp white wine vinegarpinch sugarpinch salt 2 corn on the cobs, husks removed 4 tomatillos (or green tomatoes), finely chopped 1 garlic clove, finely chopped 2 tbsp finely chopped coriander 2 tbsp white wine vinegar pinch sugar pinch salt 1 ripe avocado, flesh chopped½ green chilli, finely chopped½ red onion, very finely choppedlime juice, to taste2 tbsp chopped coriander 1 ripe avocado, flesh chopped ½ green chilli, finely chopped ½ red onion, very finely chopped lime juice, to taste 2 tbsp chopped coriander 6 corn tortillas2 tbsp vegetable oil 6 corn tortillas 2 tbsp vegetable oil Method Put the ribs into a large tray and add the remaining ingredients, reserving half the chilli for the salsa, and stir to combine. Leave to marinade at room temperature for at least 1 hour.Meanwhile, for the salsa, place the corn onto a large griddle pan and cook until browned all over. Remove the kernels and place into a large bowl. Add the remaining ingredients with the reserved chilli and mix.For the guacamole, put all the ingredients into a pestle and mortar and pound to combine.For the tortilla chips, preheat the oven to 200C/180C Fan/Gas 6. Cut the tortillas into triangles, place on a baking tray and drizzle with the oil. Bake for 6–8 minutes.For the ribs, heat a large griddle pan over a high heat, add the ribs and cook on each side of 1–2 minutes. Warm through the left over marinade in a small saucepan over a medium heat.Place the cooked ribs, salsa, guacamole and tortilla chips onto a large serving plate. Drizzle the warm marinade over the ribs and serve. Put the ribs into a large tray and add the remaining ingredients, reserving half the chilli for the salsa, and stir to combine. Leave to marinade at room temperature for at least 1 hour. Put the ribs into a large tray and add the remaining ingredients, reserving half the chilli for the salsa, and stir to combine. Leave to marinade at room temperature for at least 1 hour. Meanwhile, for the salsa, place the corn onto a large griddle pan and cook until browned all over. Remove the kernels and place into a large bowl. Add the remaining ingredients with the reserved chilli and mix. Meanwhile, for the salsa, place the corn onto a large griddle pan and cook until browned all over. Remove the kernels and place into a large bowl. Add the remaining ingredients with the reserved chilli and mix. For the guacamole, put all the ingredients into a pestle and mortar and pound to combine. For the guacamole, put all the ingredients into a pestle and mortar and pound to combine. For the tortilla chips, preheat the oven to 200C/180C Fan/Gas 6. Cut the tortillas into triangles, place on a baking tray and drizzle with the oil. Bake for 6–8 minutes. For the tortilla chips, preheat the oven to 200C/180C Fan/Gas 6. Cut the tortillas into triangles, place on a baking tray and drizzle with the oil. Bake for 6–8 minutes. For the ribs, heat a large griddle pan over a high heat, add the ribs and cook on each side of 1–2 minutes. Warm through the left over marinade in a small saucepan over a medium heat. For the ribs, heat a large griddle pan over a high heat, add the ribs and cook on each side of 1–2 minutes. Warm through the left over marinade in a small saucepan over a medium heat. Place the cooked ribs, salsa, guacamole and tortilla chips onto a large serving plate. Drizzle the warm marinade over the ribs and serve. Place the cooked ribs, salsa, guacamole and tortilla chips onto a large serving plate. Drizzle the warm marinade over the ribs and serve. | {
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"title": "Marinated ribs with tomatillo salsa recipe",
"content": "Marinated ribs with tomatillo salsa, guacamole and tortilla chips An average of 0.0 out of 5 stars from 0 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/marinated_ribs_with_55287_16x9.jpg This Mexican feast is full of flavour and perfect for sharing. The flanken cut ribs will need to be cut by a butcher, but seek them out as they taste so delicious. 4 beef ribs, flanken cut to 1cm/½in thickness1 bunch of coriander, stalks and leaves finely chopped4 limes, juice only2 banana shallots, chopped4 tbsp olive oil1–2 tsp ground cumin½ tsp ground coriander3 garlic cloves, chopped1 jalapeño chilli, chopped 4 beef ribs, flanken cut to 1cm/½in thickness 1 bunch of coriander, stalks and leaves finely chopped 4 limes, juice only 2 banana shallots, chopped 4 tbsp olive oil 1–2 tsp ground cumin ½ tsp ground coriander 3 garlic cloves, chopped 1 jalapeño chilli, chopped 2 corn on the cobs, husks removed4 tomatillos (or green tomatoes), finely chopped1 garlic clove, finely chopped2 tbsp finely chopped coriander2 tbsp white wine vinegarpinch sugarpinch salt 2 corn on the cobs, husks removed 4 tomatillos (or green tomatoes), finely chopped 1 garlic clove, finely chopped 2 tbsp finely chopped coriander 2 tbsp white wine vinegar pinch sugar pinch salt 1 ripe avocado, flesh chopped½ green chilli, finely chopped½ red onion, very finely choppedlime juice, to taste2 tbsp chopped coriander 1 ripe avocado, flesh chopped ½ green chilli, finely chopped ½ red onion, very finely chopped lime juice, to taste 2 tbsp chopped coriander 6 corn tortillas2 tbsp vegetable oil 6 corn tortillas 2 tbsp vegetable oil Method Put the ribs into a large tray and add the remaining ingredients, reserving half the chilli for the salsa, and stir to combine. Leave to marinade at room temperature for at least 1 hour.Meanwhile, for the salsa, place the corn onto a large griddle pan and cook until browned all over. Remove the kernels and place into a large bowl. Add the remaining ingredients with the reserved chilli and mix.For the guacamole, put all the ingredients into a pestle and mortar and pound to combine.For the tortilla chips, preheat the oven to 200C/180C Fan/Gas 6. Cut the tortillas into triangles, place on a baking tray and drizzle with the oil. Bake for 6–8 minutes.For the ribs, heat a large griddle pan over a high heat, add the ribs and cook on each side of 1–2 minutes. Warm through the left over marinade in a small saucepan over a medium heat.Place the cooked ribs, salsa, guacamole and tortilla chips onto a large serving plate. Drizzle the warm marinade over the ribs and serve. Put the ribs into a large tray and add the remaining ingredients, reserving half the chilli for the salsa, and stir to combine. Leave to marinade at room temperature for at least 1 hour. Put the ribs into a large tray and add the remaining ingredients, reserving half the chilli for the salsa, and stir to combine. Leave to marinade at room temperature for at least 1 hour. Meanwhile, for the salsa, place the corn onto a large griddle pan and cook until browned all over. Remove the kernels and place into a large bowl. Add the remaining ingredients with the reserved chilli and mix. Meanwhile, for the salsa, place the corn onto a large griddle pan and cook until browned all over. Remove the kernels and place into a large bowl. Add the remaining ingredients with the reserved chilli and mix. For the guacamole, put all the ingredients into a pestle and mortar and pound to combine. For the guacamole, put all the ingredients into a pestle and mortar and pound to combine. For the tortilla chips, preheat the oven to 200C/180C Fan/Gas 6. Cut the tortillas into triangles, place on a baking tray and drizzle with the oil. Bake for 6–8 minutes. For the tortilla chips, preheat the oven to 200C/180C Fan/Gas 6. Cut the tortillas into triangles, place on a baking tray and drizzle with the oil. Bake for 6–8 minutes. For the ribs, heat a large griddle pan over a high heat, add the ribs and cook on each side of 1–2 minutes. Warm through the left over marinade in a small saucepan over a medium heat. For the ribs, heat a large griddle pan over a high heat, add the ribs and cook on each side of 1–2 minutes. Warm through the left over marinade in a small saucepan over a medium heat. Place the cooked ribs, salsa, guacamole and tortilla chips onto a large serving plate. Drizzle the warm marinade over the ribs and serve. Place the cooked ribs, salsa, guacamole and tortilla chips onto a large serving plate. Drizzle the warm marinade over the ribs and serve."
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} | 7dfd90f4253f1738b111e02f38df6c8b0ad80fca1f3aabd69225a76c634cf899 | Anna Jones' vegetarian burritos recipe
An average of 5.0 out of 5 stars from 9 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/pan-roast_lime_feta_and_27230_16x9.jpg These vegetarian burritos are a dream to make and eat. It’s one of those glorious things that manages to balance hearty with fresh, spicy with sharp, smoky with sweet. If you chose to use tofu, this recipe makes vegan burritos. Each serving provides 529 kcal, 20g protein, 49g carbohydrate (of which 5g sugars), 25g fat (of which 12g saturates), 12g fibre and 2.4g salt. 2 garlic cloves, sliced 1 red chilli, sliced2 tsp coconut oil½ tsp smoked paprika400g tin borlotti beans, undrained2 handfuls cherry tomatoes, roughly chopped2 unwaxed limes, grated zest and juicea small bunch fresh coriander, chopped2 small ripe avocados, stones removed200g/7oz feta cheese or firm tofu2 large pinches red chilli flakes200g/7oz spring greens, stems removed and shreddeda few sprigs fresh oregano, leaves only4 large wholemeal or seeded tortillas 2 garlic cloves, sliced 1 red chilli, sliced 2 tsp coconut oil ½ tsp smoked paprika 400g tin borlotti beans, undrained 2 handfuls cherry tomatoes, roughly chopped 2 unwaxed limes, grated zest and juice a small bunch fresh coriander, chopped 2 small ripe avocados, stones removed 200g/7oz feta cheese or firm tofu 2 large pinches red chilli flakes 200g/7oz spring greens, stems removed and shredded a few sprigs fresh oregano, leaves only 4 large wholemeal or seeded tortillas Method Put the garlic and chilli in a medium frying pan with a little coconut oil. Cook until starting to brown, then add the smoked paprika, borlotti beans with their liquid and the juice of one lime and let it blip away for 10 minutes to heat through.Mix the tomatoes with the juice of half a lime and the coriander. Mash the avocados with the juice of the other lime half. Sprinkle the zest of one lime over the feta or tofu and scatter over a couple of large pinches of chilli flakes. Put the remaining coconut oil into a large frying pan and fry the feta or tofu for 3 minutes each side, until just brown, being careful not to move it too much otherwise it will break up.Once the feta or tofu is browned on both sides, remove and keep warm. Add the spring greens and oregano to the same pan, with a little more oil if needed, and add the remaining lime zest, another good pinch of chilli flakes and 2 tablespoons water. Cook until the water has evaporated and the greens are starting to crisp. Wrap a little bit of everything up in the tortillas and serve. Put the garlic and chilli in a medium frying pan with a little coconut oil. Cook until starting to brown, then add the smoked paprika, borlotti beans with their liquid and the juice of one lime and let it blip away for 10 minutes to heat through. Put the garlic and chilli in a medium frying pan with a little coconut oil. Cook until starting to brown, then add the smoked paprika, borlotti beans with their liquid and the juice of one lime and let it blip away for 10 minutes to heat through. Mix the tomatoes with the juice of half a lime and the coriander. Mash the avocados with the juice of the other lime half. Mix the tomatoes with the juice of half a lime and the coriander. Mash the avocados with the juice of the other lime half. Sprinkle the zest of one lime over the feta or tofu and scatter over a couple of large pinches of chilli flakes. Put the remaining coconut oil into a large frying pan and fry the feta or tofu for 3 minutes each side, until just brown, being careful not to move it too much otherwise it will break up. Sprinkle the zest of one lime over the feta or tofu and scatter over a couple of large pinches of chilli flakes. Put the remaining coconut oil into a large frying pan and fry the feta or tofu for 3 minutes each side, until just brown, being careful not to move it too much otherwise it will break up. Once the feta or tofu is browned on both sides, remove and keep warm. Add the spring greens and oregano to the same pan, with a little more oil if needed, and add the remaining lime zest, another good pinch of chilli flakes and 2 tablespoons water. Cook until the water has evaporated and the greens are starting to crisp. Once the feta or tofu is browned on both sides, remove and keep warm. Add the spring greens and oregano to the same pan, with a little more oil if needed, and add the remaining lime zest, another good pinch of chilli flakes and 2 tablespoons water. Cook until the water has evaporated and the greens are starting to crisp. Wrap a little bit of everything up in the tortillas and serve. Wrap a little bit of everything up in the tortillas and serve. Recipe tips I don’t like rice in my burrito – to me it’s a filler. I’d rather pack it full of flash-fried chilli greens, avocado and smoky lime-spiked beans, but if you are particularly hungry then a scattering of cooked brown rice or quinoa would work here. | {
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"content": "An average of 5.0 out of 5 stars from 9 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/pan-roast_lime_feta_and_27230_16x9.jpg These vegetarian burritos are a dream to make and eat. It’s one of those glorious things that manages to balance hearty with fresh, spicy with sharp, smoky with sweet. If you chose to use tofu, this recipe makes vegan burritos. Each serving provides 529 kcal, 20g protein, 49g carbohydrate (of which 5g sugars), 25g fat (of which 12g saturates), 12g fibre and 2.4g salt. 2 garlic cloves, sliced 1 red chilli, sliced2 tsp coconut oil½ tsp smoked paprika400g tin borlotti beans, undrained2 handfuls cherry tomatoes, roughly chopped2 unwaxed limes, grated zest and juicea small bunch fresh coriander, chopped2 small ripe avocados, stones removed200g/7oz feta cheese or firm tofu2 large pinches red chilli flakes200g/7oz spring greens, stems removed and shreddeda few sprigs fresh oregano, leaves only4 large wholemeal or seeded tortillas 2 garlic cloves, sliced 1 red chilli, sliced 2 tsp coconut oil ½ tsp smoked paprika 400g tin borlotti beans, undrained 2 handfuls cherry tomatoes, roughly chopped 2 unwaxed limes, grated zest and juice a small bunch fresh coriander, chopped 2 small ripe avocados, stones removed 200g/7oz feta cheese or firm tofu 2 large pinches red chilli flakes 200g/7oz spring greens, stems removed and shredded a few sprigs fresh oregano, leaves only 4 large wholemeal or seeded tortillas Method Put the garlic and chilli in a medium frying pan with a little coconut oil. Cook until starting to brown, then add the smoked paprika, borlotti beans with their liquid and the juice of one lime and let it blip away for 10 minutes to heat through.Mix the tomatoes with the juice of half a lime and the coriander. Mash the avocados with the juice of the other lime half. Sprinkle the zest of one lime over the feta or tofu and scatter over a couple of large pinches of chilli flakes. Put the remaining coconut oil into a large frying pan and fry the feta or tofu for 3 minutes each side, until just brown, being careful not to move it too much otherwise it will break up.Once the feta or tofu is browned on both sides, remove and keep warm. Add the spring greens and oregano to the same pan, with a little more oil if needed, and add the remaining lime zest, another good pinch of chilli flakes and 2 tablespoons water. Cook until the water has evaporated and the greens are starting to crisp. Wrap a little bit of everything up in the tortillas and serve. Put the garlic and chilli in a medium frying pan with a little coconut oil. Cook until starting to brown, then add the smoked paprika, borlotti beans with their liquid and the juice of one lime and let it blip away for 10 minutes to heat through. Put the garlic and chilli in a medium frying pan with a little coconut oil. Cook until starting to brown, then add the smoked paprika, borlotti beans with their liquid and the juice of one lime and let it blip away for 10 minutes to heat through. Mix the tomatoes with the juice of half a lime and the coriander. Mash the avocados with the juice of the other lime half. Mix the tomatoes with the juice of half a lime and the coriander. Mash the avocados with the juice of the other lime half. Sprinkle the zest of one lime over the feta or tofu and scatter over a couple of large pinches of chilli flakes. Put the remaining coconut oil into a large frying pan and fry the feta or tofu for 3 minutes each side, until just brown, being careful not to move it too much otherwise it will break up. Sprinkle the zest of one lime over the feta or tofu and scatter over a couple of large pinches of chilli flakes. Put the remaining coconut oil into a large frying pan and fry the feta or tofu for 3 minutes each side, until just brown, being careful not to move it too much otherwise it will break up. Once the feta or tofu is browned on both sides, remove and keep warm. Add the spring greens and oregano to the same pan, with a little more oil if needed, and add the remaining lime zest, another good pinch of chilli flakes and 2 tablespoons water. Cook until the water has evaporated and the greens are starting to crisp. Once the feta or tofu is browned on both sides, remove and keep warm. Add the spring greens and oregano to the same pan, with a little more oil if needed, and add the remaining lime zest, another good pinch of chilli flakes and 2 tablespoons water. Cook until the water has evaporated and the greens are starting to crisp. Wrap a little bit of everything up in the tortillas and serve. Wrap a little bit of everything up in the tortillas and serve. Recipe tips I don’t like rice in my burrito – to me it’s a filler. I’d rather pack it full of flash-fried chilli greens, avocado and smoky lime-spiked beans, but if you are particularly hungry then a scattering of cooked brown rice or quinoa would work here."
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} | e7cd1a0fd8a383b61c93acff6c1c6a993f125babd677ec5c90902bab9542a24b | Mapo tofu with smashed cucumbers recipe
An average of 5.0 out of 5 stars from 1 rating https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/mapu_tofu_with_smashed_37992_16x9.jpg Ching's spicy vegetarian mapo tofu is paired with a fragrant and smashed cucumber salad. This is a speedy midweek dinner with a great kick. 1 cucumber pinch salt2 tbsp chopped fresh coriander1 tbsp soy sauce 2 garlic cloves, crushed1 tsp finely chopped fresh ginger2 tsp sesame oil 1 tbsp Chinese black vinegar 1–2 tsp caster sugar 2 tbsp crispy chilli oil 1 cucumber pinch salt 2 tbsp chopped fresh coriander 1 tbsp soy sauce 2 garlic cloves, crushed 1 tsp finely chopped fresh ginger 2 tsp sesame oil 1 tbsp Chinese black vinegar 1–2 tsp caster sugar 2 tbsp crispy chilli oil 1–2 tbsp groundnut oil2 garlic cloves, finely chopped2.5cm/1in fresh root ginger, peeled and grated1 red chilli, deseeded and finely chopped2 tbsp chilli bean paste1 tbsp fermented black bean paste400g/14oz fresh firm tofu, drained and sliced into 1.5cm/½in cubes1 tbsp Shaoxing rice wine or dry sherry1 tbsp low-sodium light soy sauce1 tbsp rice vinegar200ml/7fl oz cold vegetable stock1 tbsp Sichuan preserved vegetables in chilli oil, finely chopped1 tbsp cornflour, blended with 2 tbsp cold watersalt and freshly ground pepper 1–2 tbsp groundnut oil 2 garlic cloves, finely chopped 2.5cm/1in fresh root ginger, peeled and grated 1 red chilli, deseeded and finely chopped 2 tbsp chilli bean paste 1 tbsp fermented black bean paste 400g/14oz fresh firm tofu, drained and sliced into 1.5cm/½in cubes 1 tbsp Shaoxing rice wine or dry sherry 1 tbsp low-sodium light soy sauce 1 tbsp rice vinegar 200ml/7fl oz cold vegetable stock 1 tbsp Sichuan preserved vegetables in chilli oil, finely chopped 1 tbsp cornflour, blended with 2 tbsp cold water salt and freshly ground pepper cooked jasmine rice2 pinches ground toasted Sichuan peppercorns1 spring onion, trimmed and finely sliced1 small bunch fresh coriander, leaves picked and stems choppeddrizzle chilli oil (optional) cooked jasmine rice 2 pinches ground toasted Sichuan peppercorns 1 spring onion, trimmed and finely sliced 1 small bunch fresh coriander, leaves picked and stems chopped drizzle chilli oil (optional) Method To make the smashed cucumbers, begin by smashing the cucumber into large chunks with a rolling pin. Once crushed, scrape out the seeds and chop the larger pieces into irregular chunks. Put in a colander over a bowl with the salt for 30 minutes and allow to strain.Mix the remaining ingredients together, taste and adjust if needed. Toss the dressing with the cucumber when it is ready.To make the mapo tofu, heat a wok over a high heat until smoking. Add the groundnut oil and give it a swirl. Add the garlic, ginger, and chilli. Cook, stirring, for a few seconds, before adding the chilli bean paste and black bean paste, followed by the tofu. Cook, tossing, for 10 seconds.Add the Shaoxing rice wine, soy sauce, vinegar and stock, and bring to a simmer. Once simmering, stir in the Sichuan preserved vegetables and blended cornflour. Cook for a few minutes until the sauce is thickened. Season to taste with salt and freshly ground pepper.Serve the mapo tofu with the smashed cucumber and jasmine rice. Garnish the tofu with the ground toasted Sichuan peppercorns, spring onion and coriander stems and leaves. Drizzle with extra chilli oil if needed. To make the smashed cucumbers, begin by smashing the cucumber into large chunks with a rolling pin. Once crushed, scrape out the seeds and chop the larger pieces into irregular chunks. Put in a colander over a bowl with the salt for 30 minutes and allow to strain. To make the smashed cucumbers, begin by smashing the cucumber into large chunks with a rolling pin. Once crushed, scrape out the seeds and chop the larger pieces into irregular chunks. Put in a colander over a bowl with the salt for 30 minutes and allow to strain. Mix the remaining ingredients together, taste and adjust if needed. Toss the dressing with the cucumber when it is ready. Mix the remaining ingredients together, taste and adjust if needed. Toss the dressing with the cucumber when it is ready. To make the mapo tofu, heat a wok over a high heat until smoking. Add the groundnut oil and give it a swirl. Add the garlic, ginger, and chilli. Cook, stirring, for a few seconds, before adding the chilli bean paste and black bean paste, followed by the tofu. Cook, tossing, for 10 seconds. To make the mapo tofu, heat a wok over a high heat until smoking. Add the groundnut oil and give it a swirl. Add the garlic, ginger, and chilli. Cook, stirring, for a few seconds, before adding the chilli bean paste and black bean paste, followed by the tofu. Cook, tossing, for 10 seconds. Add the Shaoxing rice wine, soy sauce, vinegar and stock, and bring to a simmer. Once simmering, stir in the Sichuan preserved vegetables and blended cornflour. Cook for a few minutes until the sauce is thickened. Season to taste with salt and freshly ground pepper. Add the Shaoxing rice wine, soy sauce, vinegar and stock, and bring to a simmer. Once simmering, stir in the Sichuan preserved vegetables and blended cornflour. Cook for a few minutes until the sauce is thickened. Season to taste with salt and freshly ground pepper. Serve the mapo tofu with the smashed cucumber and jasmine rice. Garnish the tofu with the ground toasted Sichuan peppercorns, spring onion and coriander stems and leaves. Drizzle with extra chilli oil if needed. Serve the mapo tofu with the smashed cucumber and jasmine rice. Garnish the tofu with the ground toasted Sichuan peppercorns, spring onion and coriander stems and leaves. Drizzle with extra chilli oil if needed. | {
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"title": "Mapo tofu with smashed cucumbers recipe",
"content": "An average of 5.0 out of 5 stars from 1 rating https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/mapu_tofu_with_smashed_37992_16x9.jpg Ching's spicy vegetarian mapo tofu is paired with a fragrant and smashed cucumber salad. This is a speedy midweek dinner with a great kick. 1 cucumber pinch salt2 tbsp chopped fresh coriander1 tbsp soy sauce 2 garlic cloves, crushed1 tsp finely chopped fresh ginger2 tsp sesame oil 1 tbsp Chinese black vinegar 1–2 tsp caster sugar 2 tbsp crispy chilli oil 1 cucumber pinch salt 2 tbsp chopped fresh coriander 1 tbsp soy sauce 2 garlic cloves, crushed 1 tsp finely chopped fresh ginger 2 tsp sesame oil 1 tbsp Chinese black vinegar 1–2 tsp caster sugar 2 tbsp crispy chilli oil 1–2 tbsp groundnut oil2 garlic cloves, finely chopped2.5cm/1in fresh root ginger, peeled and grated1 red chilli, deseeded and finely chopped2 tbsp chilli bean paste1 tbsp fermented black bean paste400g/14oz fresh firm tofu, drained and sliced into 1.5cm/½in cubes1 tbsp Shaoxing rice wine or dry sherry1 tbsp low-sodium light soy sauce1 tbsp rice vinegar200ml/7fl oz cold vegetable stock1 tbsp Sichuan preserved vegetables in chilli oil, finely chopped1 tbsp cornflour, blended with 2 tbsp cold watersalt and freshly ground pepper 1–2 tbsp groundnut oil 2 garlic cloves, finely chopped 2.5cm/1in fresh root ginger, peeled and grated 1 red chilli, deseeded and finely chopped 2 tbsp chilli bean paste 1 tbsp fermented black bean paste 400g/14oz fresh firm tofu, drained and sliced into 1.5cm/½in cubes 1 tbsp Shaoxing rice wine or dry sherry 1 tbsp low-sodium light soy sauce 1 tbsp rice vinegar 200ml/7fl oz cold vegetable stock 1 tbsp Sichuan preserved vegetables in chilli oil, finely chopped 1 tbsp cornflour, blended with 2 tbsp cold water salt and freshly ground pepper cooked jasmine rice2 pinches ground toasted Sichuan peppercorns1 spring onion, trimmed and finely sliced1 small bunch fresh coriander, leaves picked and stems choppeddrizzle chilli oil (optional) cooked jasmine rice 2 pinches ground toasted Sichuan peppercorns 1 spring onion, trimmed and finely sliced 1 small bunch fresh coriander, leaves picked and stems chopped drizzle chilli oil (optional) Method To make the smashed cucumbers, begin by smashing the cucumber into large chunks with a rolling pin. Once crushed, scrape out the seeds and chop the larger pieces into irregular chunks. Put in a colander over a bowl with the salt for 30 minutes and allow to strain.Mix the remaining ingredients together, taste and adjust if needed. Toss the dressing with the cucumber when it is ready.To make the mapo tofu, heat a wok over a high heat until smoking. Add the groundnut oil and give it a swirl. Add the garlic, ginger, and chilli. Cook, stirring, for a few seconds, before adding the chilli bean paste and black bean paste, followed by the tofu. Cook, tossing, for 10 seconds.Add the Shaoxing rice wine, soy sauce, vinegar and stock, and bring to a simmer. Once simmering, stir in the Sichuan preserved vegetables and blended cornflour. Cook for a few minutes until the sauce is thickened. Season to taste with salt and freshly ground pepper.Serve the mapo tofu with the smashed cucumber and jasmine rice. Garnish the tofu with the ground toasted Sichuan peppercorns, spring onion and coriander stems and leaves. Drizzle with extra chilli oil if needed. To make the smashed cucumbers, begin by smashing the cucumber into large chunks with a rolling pin. Once crushed, scrape out the seeds and chop the larger pieces into irregular chunks. Put in a colander over a bowl with the salt for 30 minutes and allow to strain. To make the smashed cucumbers, begin by smashing the cucumber into large chunks with a rolling pin. Once crushed, scrape out the seeds and chop the larger pieces into irregular chunks. Put in a colander over a bowl with the salt for 30 minutes and allow to strain. Mix the remaining ingredients together, taste and adjust if needed. Toss the dressing with the cucumber when it is ready. Mix the remaining ingredients together, taste and adjust if needed. Toss the dressing with the cucumber when it is ready. To make the mapo tofu, heat a wok over a high heat until smoking. Add the groundnut oil and give it a swirl. Add the garlic, ginger, and chilli. Cook, stirring, for a few seconds, before adding the chilli bean paste and black bean paste, followed by the tofu. Cook, tossing, for 10 seconds. To make the mapo tofu, heat a wok over a high heat until smoking. Add the groundnut oil and give it a swirl. Add the garlic, ginger, and chilli. Cook, stirring, for a few seconds, before adding the chilli bean paste and black bean paste, followed by the tofu. Cook, tossing, for 10 seconds. Add the Shaoxing rice wine, soy sauce, vinegar and stock, and bring to a simmer. Once simmering, stir in the Sichuan preserved vegetables and blended cornflour. Cook for a few minutes until the sauce is thickened. Season to taste with salt and freshly ground pepper. Add the Shaoxing rice wine, soy sauce, vinegar and stock, and bring to a simmer. Once simmering, stir in the Sichuan preserved vegetables and blended cornflour. Cook for a few minutes until the sauce is thickened. Season to taste with salt and freshly ground pepper. Serve the mapo tofu with the smashed cucumber and jasmine rice. Garnish the tofu with the ground toasted Sichuan peppercorns, spring onion and coriander stems and leaves. Drizzle with extra chilli oil if needed. Serve the mapo tofu with the smashed cucumber and jasmine rice. Garnish the tofu with the ground toasted Sichuan peppercorns, spring onion and coriander stems and leaves. Drizzle with extra chilli oil if needed."
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} | 4d756adc52097030924e09d43c226705c63cf70f6c515e51d2e1617a5b97461f | Chinese-style tofu with fermented black beans recipe
An average of 0.0 out of 5 stars from 0 ratings Two types of tofu and steamed mushrooms are coated in a fiery, fragrant chilli sauce for Matt Tebbutt’s take on a vegetarian Chinese staple. 400g/14oz firm tofu, chopped4 shiitake mushrooms vegetable oil, for frying 6 tofu puffs, halved 3 garlic cloves, crushed 1 tsp sesame seeds1 tbsp tahini 1 tsp sugar 2 tsp soy sauce2 tbsp crispy chilli oil 1 tsp sesame oil1 green chilli, sliced 2 tbsp soaked fermented black beans3 spring onions, sliced 1 green chilli, sliced 400g/14oz firm tofu, chopped 4 shiitake mushrooms vegetable oil, for frying 6 tofu puffs, halved 3 garlic cloves, crushed 1 tsp sesame seeds 1 tbsp tahini 1 tsp sugar 2 tsp soy sauce 2 tbsp crispy chilli oil 1 tsp sesame oil 1 green chilli, sliced 2 tbsp soaked fermented black beans 3 spring onions, sliced 1 green chilli, sliced Method Place a steamer on the hob and add the tofu and mushrooms and steam for 5 minutes. Set aside.Pre-heat the deep fat fryer to 180C. Tip in the tofu puffs into the hot oil until crisp, this takes around 2-3 minutes. Remove and keep warm. Put 2 tablespoons of oil in a frying pan, then add the ginger and garlic. Fry over a low heat until fragrant, then add the sesame seeds, tahini, sugar, soy sauce, chilli oil and sesame oil. Mix well, then add the sliced chilli, black beans and spring onions. Put the both types of tofu and mushrooms onto a plate and pour the sauce over the top. Serve. Place a steamer on the hob and add the tofu and mushrooms and steam for 5 minutes. Set aside. Place a steamer on the hob and add the tofu and mushrooms and steam for 5 minutes. Set aside. Pre-heat the deep fat fryer to 180C. Pre-heat the deep fat fryer to 180C. Tip in the tofu puffs into the hot oil until crisp, this takes around 2-3 minutes. Remove and keep warm. Tip in the tofu puffs into the hot oil until crisp, this takes around 2-3 minutes. Remove and keep warm. Put 2 tablespoons of oil in a frying pan, then add the ginger and garlic. Fry over a low heat until fragrant, then add the sesame seeds, tahini, sugar, soy sauce, chilli oil and sesame oil. Mix well, then add the sliced chilli, black beans and spring onions. Put 2 tablespoons of oil in a frying pan, then add the ginger and garlic. Fry over a low heat until fragrant, then add the sesame seeds, tahini, sugar, soy sauce, chilli oil and sesame oil. Mix well, then add the sliced chilli, black beans and spring onions. Put the both types of tofu and mushrooms onto a plate and pour the sauce over the top. Serve. Put the both types of tofu and mushrooms onto a plate and pour the sauce over the top. Serve. | {
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"processing_date": "2025-09-05T00:00:00",
"delivery_version": "v1.0",
"title": "Chinese-style tofu with fermented black beans recipe",
"content": "An average of 0.0 out of 5 stars from 0 ratings Two types of tofu and steamed mushrooms are coated in a fiery, fragrant chilli sauce for Matt Tebbutt’s take on a vegetarian Chinese staple. 400g/14oz firm tofu, chopped4 shiitake mushrooms vegetable oil, for frying 6 tofu puffs, halved 3 garlic cloves, crushed 1 tsp sesame seeds1 tbsp tahini 1 tsp sugar 2 tsp soy sauce2 tbsp crispy chilli oil 1 tsp sesame oil1 green chilli, sliced 2 tbsp soaked fermented black beans3 spring onions, sliced 1 green chilli, sliced 400g/14oz firm tofu, chopped 4 shiitake mushrooms vegetable oil, for frying 6 tofu puffs, halved 3 garlic cloves, crushed 1 tsp sesame seeds 1 tbsp tahini 1 tsp sugar 2 tsp soy sauce 2 tbsp crispy chilli oil 1 tsp sesame oil 1 green chilli, sliced 2 tbsp soaked fermented black beans 3 spring onions, sliced 1 green chilli, sliced Method Place a steamer on the hob and add the tofu and mushrooms and steam for 5 minutes. Set aside.Pre-heat the deep fat fryer to 180C. Tip in the tofu puffs into the hot oil until crisp, this takes around 2-3 minutes. Remove and keep warm. Put 2 tablespoons of oil in a frying pan, then add the ginger and garlic. Fry over a low heat until fragrant, then add the sesame seeds, tahini, sugar, soy sauce, chilli oil and sesame oil. Mix well, then add the sliced chilli, black beans and spring onions. Put the both types of tofu and mushrooms onto a plate and pour the sauce over the top. Serve. Place a steamer on the hob and add the tofu and mushrooms and steam for 5 minutes. Set aside. Place a steamer on the hob and add the tofu and mushrooms and steam for 5 minutes. Set aside. Pre-heat the deep fat fryer to 180C. Pre-heat the deep fat fryer to 180C. Tip in the tofu puffs into the hot oil until crisp, this takes around 2-3 minutes. Remove and keep warm. Tip in the tofu puffs into the hot oil until crisp, this takes around 2-3 minutes. Remove and keep warm. Put 2 tablespoons of oil in a frying pan, then add the ginger and garlic. Fry over a low heat until fragrant, then add the sesame seeds, tahini, sugar, soy sauce, chilli oil and sesame oil. Mix well, then add the sliced chilli, black beans and spring onions. Put 2 tablespoons of oil in a frying pan, then add the ginger and garlic. Fry over a low heat until fragrant, then add the sesame seeds, tahini, sugar, soy sauce, chilli oil and sesame oil. Mix well, then add the sliced chilli, black beans and spring onions. Put the both types of tofu and mushrooms onto a plate and pour the sauce over the top. Serve. Put the both types of tofu and mushrooms onto a plate and pour the sauce over the top. Serve."
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} | 444c1148d994bdabff6aead4813dc778c4dae60f334b4df8807e562359f5ea23 | Salt cod potato cakes recipe
An average of 5.0 out of 5 stars from 1 rating “This recipe was shared with me by Kim Prado from Bristol's Houria Café,” says Rick Stein. Lime zest and red chillies are key to these flavour-packed fishcakes. 300g/10½oz salt cod, soaked for 24 hours (water changed every 8 hours)600g/1lb 5oz floury potatoes, such as Maris Pipers, peeled and cut into chunks 1–2 red chillies, chopped 1 garlic clove, chopped1 red onion, finely choppedlarge handful fresh coriander, chopped1 lime, zest only50g/1¾oz plain flour, plus extra for dusting 1 litre/1¾ pint vegetable oil, for deep-frying salt and freshly ground black pepper 300g/10½oz salt cod, soaked for 24 hours (water changed every 8 hours) 600g/1lb 5oz floury potatoes, such as Maris Pipers, peeled and cut into chunks 1–2 red chillies, chopped 1 garlic clove, chopped 1 red onion, finely chopped large handful fresh coriander, chopped 1 lime, zest only 50g/1¾oz plain flour, plus extra for dusting 1 litre/1¾ pint vegetable oil, for deep-frying salt and freshly ground black pepper 4 garlic cloves½ tsp salt1 free-range egg yolk125ml/4fl oz sunflower oil50ml/2fl oz extra virgin olive oil 4 garlic cloves ½ tsp salt 1 free-range egg yolk 125ml/4fl oz sunflower oil 50ml/2fl oz extra virgin olive oil 1 lime, cut into wedges 1 lime, cut into wedges Method Bring a saucepan of water to simmering point, add the soaked fish and poach for 10 minutes. Meanwhile, make the aioli. Mash the garlic to a paste with the salt. Scrape the garlic paste into a bowl and add the egg yolk. Whisk everything together, then very gradually whisk in both oils, a few drops at a time at first, to make a thick mayonnaise-like mixture. Set aside for later.Boil the potatoes in salted water until tender, drain well and leave to air dry in a colander. Mash the potatoes (no need for butter or milk), then add the cooked, flaked salt cod, chilli, garlic, red onion, coriander, lime zest and flour. Season with salt and pepper and mix well. Form the mixture into oval patties and dust them with flour. Heat the oil in a large saucepan to 160C, then add 3 or 4 fishcakes and deep fry for 3–4 minutes or until deep golden (CAUTION: hot oil can be dangerous. Do not leave unattended). Drain on kitchen paper and keep warm while you cook the rest. Serve the fish cakes with wedges of lime and the aioli. Bring a saucepan of water to simmering point, add the soaked fish and poach for 10 minutes. Bring a saucepan of water to simmering point, add the soaked fish and poach for 10 minutes. Meanwhile, make the aioli. Mash the garlic to a paste with the salt. Scrape the garlic paste into a bowl and add the egg yolk. Whisk everything together, then very gradually whisk in both oils, a few drops at a time at first, to make a thick mayonnaise-like mixture. Set aside for later. Meanwhile, make the aioli. Mash the garlic to a paste with the salt. Scrape the garlic paste into a bowl and add the egg yolk. Whisk everything together, then very gradually whisk in both oils, a few drops at a time at first, to make a thick mayonnaise-like mixture. Set aside for later. Boil the potatoes in salted water until tender, drain well and leave to air dry in a colander. Mash the potatoes (no need for butter or milk), then add the cooked, flaked salt cod, chilli, garlic, red onion, coriander, lime zest and flour. Season with salt and pepper and mix well. Boil the potatoes in salted water until tender, drain well and leave to air dry in a colander. Mash the potatoes (no need for butter or milk), then add the cooked, flaked salt cod, chilli, garlic, red onion, coriander, lime zest and flour. Season with salt and pepper and mix well. Form the mixture into oval patties and dust them with flour. Heat the oil in a large saucepan to 160C, then add 3 or 4 fishcakes and deep fry for 3–4 minutes or until deep golden (CAUTION: hot oil can be dangerous. Do not leave unattended). Drain on kitchen paper and keep warm while you cook the rest. Form the mixture into oval patties and dust them with flour. Heat the oil in a large saucepan to 160C, then add 3 or 4 fishcakes and deep fry for 3–4 minutes or until deep golden (CAUTION: hot oil can be dangerous. Do not leave unattended). Drain on kitchen paper and keep warm while you cook the rest. Serve the fish cakes with wedges of lime and the aioli. Serve the fish cakes with wedges of lime and the aioli. | {
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"type": "HowTo",
"processing_date": "2025-09-05T00:00:00",
"delivery_version": "v1.0",
"title": "Salt cod potato cakes recipe",
"content": "An average of 5.0 out of 5 stars from 1 rating “This recipe was shared with me by Kim Prado from Bristol's Houria Café,” says Rick Stein. Lime zest and red chillies are key to these flavour-packed fishcakes. 300g/10½oz salt cod, soaked for 24 hours (water changed every 8 hours)600g/1lb 5oz floury potatoes, such as Maris Pipers, peeled and cut into chunks 1–2 red chillies, chopped 1 garlic clove, chopped1 red onion, finely choppedlarge handful fresh coriander, chopped1 lime, zest only50g/1¾oz plain flour, plus extra for dusting 1 litre/1¾ pint vegetable oil, for deep-frying salt and freshly ground black pepper 300g/10½oz salt cod, soaked for 24 hours (water changed every 8 hours) 600g/1lb 5oz floury potatoes, such as Maris Pipers, peeled and cut into chunks 1–2 red chillies, chopped 1 garlic clove, chopped 1 red onion, finely chopped large handful fresh coriander, chopped 1 lime, zest only 50g/1¾oz plain flour, plus extra for dusting 1 litre/1¾ pint vegetable oil, for deep-frying salt and freshly ground black pepper 4 garlic cloves½ tsp salt1 free-range egg yolk125ml/4fl oz sunflower oil50ml/2fl oz extra virgin olive oil 4 garlic cloves ½ tsp salt 1 free-range egg yolk 125ml/4fl oz sunflower oil 50ml/2fl oz extra virgin olive oil 1 lime, cut into wedges 1 lime, cut into wedges Method Bring a saucepan of water to simmering point, add the soaked fish and poach for 10 minutes. Meanwhile, make the aioli. Mash the garlic to a paste with the salt. Scrape the garlic paste into a bowl and add the egg yolk. Whisk everything together, then very gradually whisk in both oils, a few drops at a time at first, to make a thick mayonnaise-like mixture. Set aside for later.Boil the potatoes in salted water until tender, drain well and leave to air dry in a colander. Mash the potatoes (no need for butter or milk), then add the cooked, flaked salt cod, chilli, garlic, red onion, coriander, lime zest and flour. Season with salt and pepper and mix well. Form the mixture into oval patties and dust them with flour. Heat the oil in a large saucepan to 160C, then add 3 or 4 fishcakes and deep fry for 3–4 minutes or until deep golden (CAUTION: hot oil can be dangerous. Do not leave unattended). Drain on kitchen paper and keep warm while you cook the rest. Serve the fish cakes with wedges of lime and the aioli. Bring a saucepan of water to simmering point, add the soaked fish and poach for 10 minutes. Bring a saucepan of water to simmering point, add the soaked fish and poach for 10 minutes. Meanwhile, make the aioli. Mash the garlic to a paste with the salt. Scrape the garlic paste into a bowl and add the egg yolk. Whisk everything together, then very gradually whisk in both oils, a few drops at a time at first, to make a thick mayonnaise-like mixture. Set aside for later. Meanwhile, make the aioli. Mash the garlic to a paste with the salt. Scrape the garlic paste into a bowl and add the egg yolk. Whisk everything together, then very gradually whisk in both oils, a few drops at a time at first, to make a thick mayonnaise-like mixture. Set aside for later. Boil the potatoes in salted water until tender, drain well and leave to air dry in a colander. Mash the potatoes (no need for butter or milk), then add the cooked, flaked salt cod, chilli, garlic, red onion, coriander, lime zest and flour. Season with salt and pepper and mix well. Boil the potatoes in salted water until tender, drain well and leave to air dry in a colander. Mash the potatoes (no need for butter or milk), then add the cooked, flaked salt cod, chilli, garlic, red onion, coriander, lime zest and flour. Season with salt and pepper and mix well. Form the mixture into oval patties and dust them with flour. Heat the oil in a large saucepan to 160C, then add 3 or 4 fishcakes and deep fry for 3–4 minutes or until deep golden (CAUTION: hot oil can be dangerous. Do not leave unattended). Drain on kitchen paper and keep warm while you cook the rest. Form the mixture into oval patties and dust them with flour. Heat the oil in a large saucepan to 160C, then add 3 or 4 fishcakes and deep fry for 3–4 minutes or until deep golden (CAUTION: hot oil can be dangerous. Do not leave unattended). Drain on kitchen paper and keep warm while you cook the rest. Serve the fish cakes with wedges of lime and the aioli. Serve the fish cakes with wedges of lime and the aioli."
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} | 0dd2fdd763195852b00d1e04a3b6566c0872cda4c50b642797ae935133f51f4b | Super-boost rainbow curry with ginger chutney recipe
An average of 4.0 out of 5 stars from 7 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_832/recipes/super-boost_rainbow_47831_16x9.jpg This vegan curry is packed with spicy flavours and complemented by a sweet and fiery apple chutney. 1 green chilli, chopped2 garlic cloves, peeled2cm/¾in fresh root ginger, peeled and roughly chopped½ tsp ground turmeric1 small red chilli, seeds removed and chopped½ tsp garam masala1 tsp ground coriander2 tbsp olive oil½ tsp ground cumin 1 green chilli, chopped 2 garlic cloves, peeled 2cm/¾in fresh root ginger, peeled and roughly chopped ½ tsp ground turmeric 1 small red chilli, seeds removed and chopped ½ tsp garam masala 1 tsp ground coriander 2 tbsp olive oil ½ tsp ground cumin 1 tbsp coconut oil2 medium potatoes, peeled and cut into small cubes400g tin chopped tomatoes2 carrots, sliced1 red onion, chopped50g/1¾oz frozen peas2 peppers (a mix of green and red preferably), chopped into squares 100g/3½oz green beans, halved150g/5½oz Brazil nuts, chopped100g/3½oz baby spinach leaves 1 tbsp coconut oil 2 medium potatoes, peeled and cut into small cubes 400g tin chopped tomatoes 2 carrots, sliced 1 red onion, chopped 50g/1¾oz frozen peas 2 peppers (a mix of green and red preferably), chopped into squares 100g/3½oz green beans, halved 150g/5½oz Brazil nuts, chopped 100g/3½oz baby spinach leaves 2 tbsp olive oil2cm/1in fresh root ginger, peeled and finely chopped 4 cloves3 apples, peeled, cored and chopped into 2cm pieces5 tbsp brown sugar1 tsp red chilli powder100ml/3½fl oz apple cider vinegar 2 tbsp olive oil 2cm/1in fresh root ginger, peeled and finely chopped 4 cloves 3 apples, peeled, cored and chopped into 2cm pieces 5 tbsp brown sugar 1 tsp red chilli powder 100ml/3½fl oz apple cider vinegar Method To make the paste, place all of the ingredients and a splash of water into a food processor or blender and blend on high until a paste is formed.To make the curry, heat the coconut oil in a large saucepan over a medium heat. Add the paste and cook for a few minutes, stirring all the time. Add the onion and potato and cook for about 3 minutes, stirring.Add the tomatoes and 250ml/9fl oz hot water and cook for 1 minute. Add the rest of the veggies, apart from the spinach, stir and cover with a lid. Turn the heat down to low and cook for about 20 minutes until the veggies are softened. Add the Brazil nuts and spinach and cook for another few minutes.Meanwhile, to make the chutney, heat the oil in a large saucepan. Add the ginger and cloves and cook for 1 minute. Add the apple and cook for another 2 minutes over a low heat. Add the sugar, chilli powder and vinegar and stir. Add 100ml/3½fl oz water and cover with a lid. Cook over a low heat for 5 minutes, stirring occasionally.Serve the curry in deep bowls with a spoonful of the chutney. To make the paste, place all of the ingredients and a splash of water into a food processor or blender and blend on high until a paste is formed. To make the paste, place all of the ingredients and a splash of water into a food processor or blender and blend on high until a paste is formed. To make the curry, heat the coconut oil in a large saucepan over a medium heat. Add the paste and cook for a few minutes, stirring all the time. Add the onion and potato and cook for about 3 minutes, stirring. To make the curry, heat the coconut oil in a large saucepan over a medium heat. Add the paste and cook for a few minutes, stirring all the time. Add the onion and potato and cook for about 3 minutes, stirring. Add the tomatoes and 250ml/9fl oz hot water and cook for 1 minute. Add the rest of the veggies, apart from the spinach, stir and cover with a lid. Turn the heat down to low and cook for about 20 minutes until the veggies are softened. Add the Brazil nuts and spinach and cook for another few minutes. Add the tomatoes and 250ml/9fl oz hot water and cook for 1 minute. Add the rest of the veggies, apart from the spinach, stir and cover with a lid. Turn the heat down to low and cook for about 20 minutes until the veggies are softened. Add the Brazil nuts and spinach and cook for another few minutes. Meanwhile, to make the chutney, heat the oil in a large saucepan. Add the ginger and cloves and cook for 1 minute. Add the apple and cook for another 2 minutes over a low heat. Meanwhile, to make the chutney, heat the oil in a large saucepan. Add the ginger and cloves and cook for 1 minute. Add the apple and cook for another 2 minutes over a low heat. Add the sugar, chilli powder and vinegar and stir. Add 100ml/3½fl oz water and cover with a lid. Cook over a low heat for 5 minutes, stirring occasionally. Add the sugar, chilli powder and vinegar and stir. Add 100ml/3½fl oz water and cover with a lid. Cook over a low heat for 5 minutes, stirring occasionally. Serve the curry in deep bowls with a spoonful of the chutney. Serve the curry in deep bowls with a spoonful of the chutney. Recipe tips Any remaining chutney can be kept in a sterilised jar for a couple of weeks in the fridge | {
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"title": "Super-boost rainbow curry with ginger chutney recipe",
"content": "An average of 4.0 out of 5 stars from 7 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_832/recipes/super-boost_rainbow_47831_16x9.jpg This vegan curry is packed with spicy flavours and complemented by a sweet and fiery apple chutney. 1 green chilli, chopped2 garlic cloves, peeled2cm/¾in fresh root ginger, peeled and roughly chopped½ tsp ground turmeric1 small red chilli, seeds removed and chopped½ tsp garam masala1 tsp ground coriander2 tbsp olive oil½ tsp ground cumin 1 green chilli, chopped 2 garlic cloves, peeled 2cm/¾in fresh root ginger, peeled and roughly chopped ½ tsp ground turmeric 1 small red chilli, seeds removed and chopped ½ tsp garam masala 1 tsp ground coriander 2 tbsp olive oil ½ tsp ground cumin 1 tbsp coconut oil2 medium potatoes, peeled and cut into small cubes400g tin chopped tomatoes2 carrots, sliced1 red onion, chopped50g/1¾oz frozen peas2 peppers (a mix of green and red preferably), chopped into squares 100g/3½oz green beans, halved150g/5½oz Brazil nuts, chopped100g/3½oz baby spinach leaves 1 tbsp coconut oil 2 medium potatoes, peeled and cut into small cubes 400g tin chopped tomatoes 2 carrots, sliced 1 red onion, chopped 50g/1¾oz frozen peas 2 peppers (a mix of green and red preferably), chopped into squares 100g/3½oz green beans, halved 150g/5½oz Brazil nuts, chopped 100g/3½oz baby spinach leaves 2 tbsp olive oil2cm/1in fresh root ginger, peeled and finely chopped 4 cloves3 apples, peeled, cored and chopped into 2cm pieces5 tbsp brown sugar1 tsp red chilli powder100ml/3½fl oz apple cider vinegar 2 tbsp olive oil 2cm/1in fresh root ginger, peeled and finely chopped 4 cloves 3 apples, peeled, cored and chopped into 2cm pieces 5 tbsp brown sugar 1 tsp red chilli powder 100ml/3½fl oz apple cider vinegar Method To make the paste, place all of the ingredients and a splash of water into a food processor or blender and blend on high until a paste is formed.To make the curry, heat the coconut oil in a large saucepan over a medium heat. Add the paste and cook for a few minutes, stirring all the time. Add the onion and potato and cook for about 3 minutes, stirring.Add the tomatoes and 250ml/9fl oz hot water and cook for 1 minute. Add the rest of the veggies, apart from the spinach, stir and cover with a lid. Turn the heat down to low and cook for about 20 minutes until the veggies are softened. Add the Brazil nuts and spinach and cook for another few minutes.Meanwhile, to make the chutney, heat the oil in a large saucepan. Add the ginger and cloves and cook for 1 minute. Add the apple and cook for another 2 minutes over a low heat. Add the sugar, chilli powder and vinegar and stir. Add 100ml/3½fl oz water and cover with a lid. Cook over a low heat for 5 minutes, stirring occasionally.Serve the curry in deep bowls with a spoonful of the chutney. To make the paste, place all of the ingredients and a splash of water into a food processor or blender and blend on high until a paste is formed. To make the paste, place all of the ingredients and a splash of water into a food processor or blender and blend on high until a paste is formed. To make the curry, heat the coconut oil in a large saucepan over a medium heat. Add the paste and cook for a few minutes, stirring all the time. Add the onion and potato and cook for about 3 minutes, stirring. To make the curry, heat the coconut oil in a large saucepan over a medium heat. Add the paste and cook for a few minutes, stirring all the time. Add the onion and potato and cook for about 3 minutes, stirring. Add the tomatoes and 250ml/9fl oz hot water and cook for 1 minute. Add the rest of the veggies, apart from the spinach, stir and cover with a lid. Turn the heat down to low and cook for about 20 minutes until the veggies are softened. Add the Brazil nuts and spinach and cook for another few minutes. Add the tomatoes and 250ml/9fl oz hot water and cook for 1 minute. Add the rest of the veggies, apart from the spinach, stir and cover with a lid. Turn the heat down to low and cook for about 20 minutes until the veggies are softened. Add the Brazil nuts and spinach and cook for another few minutes. Meanwhile, to make the chutney, heat the oil in a large saucepan. Add the ginger and cloves and cook for 1 minute. Add the apple and cook for another 2 minutes over a low heat. Meanwhile, to make the chutney, heat the oil in a large saucepan. Add the ginger and cloves and cook for 1 minute. Add the apple and cook for another 2 minutes over a low heat. Add the sugar, chilli powder and vinegar and stir. Add 100ml/3½fl oz water and cover with a lid. Cook over a low heat for 5 minutes, stirring occasionally. Add the sugar, chilli powder and vinegar and stir. Add 100ml/3½fl oz water and cover with a lid. Cook over a low heat for 5 minutes, stirring occasionally. Serve the curry in deep bowls with a spoonful of the chutney. Serve the curry in deep bowls with a spoonful of the chutney. Recipe tips Any remaining chutney can be kept in a sterilised jar for a couple of weeks in the fridge"
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} | a635704f96ac88989219e9f6e4c3c7db38ff4a3d71fe32810031f1b473f50111 | Grilled mackerel with capers recipe
An average of 5.0 out of 5 stars from 2 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/sgombroallagrigliaco_88522_16x9.jpg Give mackerel the Italian treatment by marinating after grilling with tomatoes and capers. 2 large or 4 small mackerel, scaled and cleanedsalt and freshly ground black pepper 4 very ripe tomatoes, seeds removed, chopped50g/2oz capers in salt, rinsed and drained1 lemon, juice only3 tbsp olive oil500g/1lb 2oz waxy potatoes, peeled and cut into 3cm/1¼in cubes1 red pepper, thinly sliced1 yellow pepper, thinly sliced2 garlic cloves, finely sliced25ml/1fl oz white wine 2 large or 4 small mackerel, scaled and cleaned salt and freshly ground black pepper 4 very ripe tomatoes, seeds removed, chopped 50g/2oz capers in salt, rinsed and drained 1 lemon, juice only 3 tbsp olive oil 500g/1lb 2oz waxy potatoes, peeled and cut into 3cm/1¼in cubes 1 red pepper, thinly sliced 1 yellow pepper, thinly sliced 2 garlic cloves, finely sliced 25ml/1fl oz white wine Method Preheat the grill to high. With a sharp knife, slash the sides of the mackerel and season with salt and freshly ground black pepper.Place on a grill tray and grill for 3–4 minutes on each side, or until cooked through. Transfer the mackerel into a deep serving dish. Cover the mackerel with the chopped tomatoes and capers. Pour the mackerel juices from the grill tray over, along with the lemon juice. Set aside in a warm place.Heat a frying pan until just warm. Add the oil, potatoes, peppers and garlic and stir to combine. Add the white wine and simmer gently, stirring from time to time to prevent sticking, until the potatoes are cooked through and the peppers are soft. Season with salt and freshly ground black pepper, to taste.Serve the mackerel with the potatoes on the side. Preheat the grill to high. With a sharp knife, slash the sides of the mackerel and season with salt and freshly ground black pepper. Preheat the grill to high. With a sharp knife, slash the sides of the mackerel and season with salt and freshly ground black pepper. Place on a grill tray and grill for 3–4 minutes on each side, or until cooked through. Transfer the mackerel into a deep serving dish. Cover the mackerel with the chopped tomatoes and capers. Pour the mackerel juices from the grill tray over, along with the lemon juice. Set aside in a warm place. Place on a grill tray and grill for 3–4 minutes on each side, or until cooked through. Transfer the mackerel into a deep serving dish. Cover the mackerel with the chopped tomatoes and capers. Pour the mackerel juices from the grill tray over, along with the lemon juice. Set aside in a warm place. Heat a frying pan until just warm. Add the oil, potatoes, peppers and garlic and stir to combine. Add the white wine and simmer gently, stirring from time to time to prevent sticking, until the potatoes are cooked through and the peppers are soft. Season with salt and freshly ground black pepper, to taste. Heat a frying pan until just warm. Add the oil, potatoes, peppers and garlic and stir to combine. Add the white wine and simmer gently, stirring from time to time to prevent sticking, until the potatoes are cooked through and the peppers are soft. Season with salt and freshly ground black pepper, to taste. Serve the mackerel with the potatoes on the side. Serve the mackerel with the potatoes on the side. | {
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"content": "An average of 5.0 out of 5 stars from 2 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/sgombroallagrigliaco_88522_16x9.jpg Give mackerel the Italian treatment by marinating after grilling with tomatoes and capers. 2 large or 4 small mackerel, scaled and cleanedsalt and freshly ground black pepper 4 very ripe tomatoes, seeds removed, chopped50g/2oz capers in salt, rinsed and drained1 lemon, juice only3 tbsp olive oil500g/1lb 2oz waxy potatoes, peeled and cut into 3cm/1¼in cubes1 red pepper, thinly sliced1 yellow pepper, thinly sliced2 garlic cloves, finely sliced25ml/1fl oz white wine 2 large or 4 small mackerel, scaled and cleaned salt and freshly ground black pepper 4 very ripe tomatoes, seeds removed, chopped 50g/2oz capers in salt, rinsed and drained 1 lemon, juice only 3 tbsp olive oil 500g/1lb 2oz waxy potatoes, peeled and cut into 3cm/1¼in cubes 1 red pepper, thinly sliced 1 yellow pepper, thinly sliced 2 garlic cloves, finely sliced 25ml/1fl oz white wine Method Preheat the grill to high. With a sharp knife, slash the sides of the mackerel and season with salt and freshly ground black pepper.Place on a grill tray and grill for 3–4 minutes on each side, or until cooked through. Transfer the mackerel into a deep serving dish. Cover the mackerel with the chopped tomatoes and capers. Pour the mackerel juices from the grill tray over, along with the lemon juice. Set aside in a warm place.Heat a frying pan until just warm. Add the oil, potatoes, peppers and garlic and stir to combine. Add the white wine and simmer gently, stirring from time to time to prevent sticking, until the potatoes are cooked through and the peppers are soft. Season with salt and freshly ground black pepper, to taste.Serve the mackerel with the potatoes on the side. Preheat the grill to high. With a sharp knife, slash the sides of the mackerel and season with salt and freshly ground black pepper. Preheat the grill to high. With a sharp knife, slash the sides of the mackerel and season with salt and freshly ground black pepper. Place on a grill tray and grill for 3–4 minutes on each side, or until cooked through. Transfer the mackerel into a deep serving dish. Cover the mackerel with the chopped tomatoes and capers. Pour the mackerel juices from the grill tray over, along with the lemon juice. Set aside in a warm place. Place on a grill tray and grill for 3–4 minutes on each side, or until cooked through. Transfer the mackerel into a deep serving dish. Cover the mackerel with the chopped tomatoes and capers. Pour the mackerel juices from the grill tray over, along with the lemon juice. Set aside in a warm place. Heat a frying pan until just warm. Add the oil, potatoes, peppers and garlic and stir to combine. Add the white wine and simmer gently, stirring from time to time to prevent sticking, until the potatoes are cooked through and the peppers are soft. Season with salt and freshly ground black pepper, to taste. Heat a frying pan until just warm. Add the oil, potatoes, peppers and garlic and stir to combine. Add the white wine and simmer gently, stirring from time to time to prevent sticking, until the potatoes are cooked through and the peppers are soft. Season with salt and freshly ground black pepper, to taste. Serve the mackerel with the potatoes on the side. Serve the mackerel with the potatoes on the side."
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} | 3cb58383d0f40079283d22b48a34c557b760b06129b74422320cede1986687d5 | Stuffed vegetables recipe
An average of 4.2 out of 5 stars from 30 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/stuffed_vegetables_56352_16x9.jpg When we were filming in Greece, stuffed vegetables was our favourite dish. It all stemmed from a brief lunch stop at the little fishing village of Astakos, where we asked what was for lunch at the first quayside café we came to. They said stuffed tomatoes and peppers, which had just come out of the oven. Straight from the oven when you are ravenously hungry is perfect. This meal, if served as 10 portions, provides 249kcal, 5g protein, 39g carbohydrate (of which 6g sugars), 7.5g fat (of which 1.5g saturates), 4g fibre and 0.2g salt per portion. 1 green pepper1 red pepper1 yellow pepper2 large tomatoes2 small–medium aubergines1 green courgette1 yellow courgette6 tbsp olive oil1 large onion, finely chopped2 garlic cloves, finely chopped2½ tbsp tomato purée400g/14oz long-grain rice, rinsed250ml/9fl oz vegetable stocklarge handful flatleaf parsleylarge handful fresh mint1 tsp dried oregano⅛ tsp chilli flakessalt and freshly ground black pepper 1 green pepper 1 red pepper 1 yellow pepper 2 large tomatoes 2 small–medium aubergines 1 green courgette 1 yellow courgette 6 tbsp olive oil 1 large onion, finely chopped 2 garlic cloves, finely chopped 2½ tbsp tomato purée 400g/14oz long-grain rice, rinsed 250ml/9fl oz vegetable stock large handful flatleaf parsley large handful fresh mint 1 tsp dried oregano ⅛ tsp chilli flakes salt and freshly ground black pepper Method Preheat the oven to 160C/140C Fan/Gas 3. Start by preparing the vegetables for stuffing. Cut the tops off the peppers and tomatoes to create lids, set the tops aside. Scoop out the pepper seeds and discard. Scoop out the tomato flesh and seeds and reserve. Cut the aubergines and courgettes lengthways and scoop out the seeds and flesh inside, leaving a boat-shaped shell ready to fill. Add the flesh from the courgettes and aubergines to the tomato flesh and seeds and chop well.In a large pan over a medium heat, warm 3 tablespoons of the olive oil and fry the onion and garlic for 3–5 minutes until soft. Add the chopped vegetable flesh and the tomato purée. Cook for about 10 minutes until softened.Add the rice and 150ml/5fl oz of the vegetable stock, raise to a simmer and and cook for 10 minutes, stirring occasionally. Season with salt and pepper and stir in the herbs and chilli flakes.Arrange the vegetable shells on a roasting tin or ovenproof dish and spoon the rice mixture into them. Place the lids on the peppers and tomatoes and drizzle them all with the remaining olive oil.Pour the remaining stock into the tin, cover with foil and bake for 1 hour. Remove the foil and bake for another 15–30 minutes until the vegetables and rice are cooked.Serve hot, warm or cold. Preheat the oven to 160C/140C Fan/Gas 3. Preheat the oven to 160C/140C Fan/Gas 3. Start by preparing the vegetables for stuffing. Cut the tops off the peppers and tomatoes to create lids, set the tops aside. Scoop out the pepper seeds and discard. Scoop out the tomato flesh and seeds and reserve. Cut the aubergines and courgettes lengthways and scoop out the seeds and flesh inside, leaving a boat-shaped shell ready to fill. Add the flesh from the courgettes and aubergines to the tomato flesh and seeds and chop well. Start by preparing the vegetables for stuffing. Cut the tops off the peppers and tomatoes to create lids, set the tops aside. Scoop out the pepper seeds and discard. Scoop out the tomato flesh and seeds and reserve. Cut the aubergines and courgettes lengthways and scoop out the seeds and flesh inside, leaving a boat-shaped shell ready to fill. Add the flesh from the courgettes and aubergines to the tomato flesh and seeds and chop well. In a large pan over a medium heat, warm 3 tablespoons of the olive oil and fry the onion and garlic for 3–5 minutes until soft. Add the chopped vegetable flesh and the tomato purée. Cook for about 10 minutes until softened. In a large pan over a medium heat, warm 3 tablespoons of the olive oil and fry the onion and garlic for 3–5 minutes until soft. Add the chopped vegetable flesh and the tomato purée. Cook for about 10 minutes until softened. Add the rice and 150ml/5fl oz of the vegetable stock, raise to a simmer and and cook for 10 minutes, stirring occasionally. Season with salt and pepper and stir in the herbs and chilli flakes. Add the rice and 150ml/5fl oz of the vegetable stock, raise to a simmer and and cook for 10 minutes, stirring occasionally. Season with salt and pepper and stir in the herbs and chilli flakes. Arrange the vegetable shells on a roasting tin or ovenproof dish and spoon the rice mixture into them. Place the lids on the peppers and tomatoes and drizzle them all with the remaining olive oil. Arrange the vegetable shells on a roasting tin or ovenproof dish and spoon the rice mixture into them. Place the lids on the peppers and tomatoes and drizzle them all with the remaining olive oil. Pour the remaining stock into the tin, cover with foil and bake for 1 hour. Remove the foil and bake for another 15–30 minutes until the vegetables and rice are cooked. Pour the remaining stock into the tin, cover with foil and bake for 1 hour. Remove the foil and bake for another 15–30 minutes until the vegetables and rice are cooked. Serve hot, warm or cold. Serve hot, warm or cold. | {
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"content": "An average of 4.2 out of 5 stars from 30 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/stuffed_vegetables_56352_16x9.jpg When we were filming in Greece, stuffed vegetables was our favourite dish. It all stemmed from a brief lunch stop at the little fishing village of Astakos, where we asked what was for lunch at the first quayside café we came to. They said stuffed tomatoes and peppers, which had just come out of the oven. Straight from the oven when you are ravenously hungry is perfect. This meal, if served as 10 portions, provides 249kcal, 5g protein, 39g carbohydrate (of which 6g sugars), 7.5g fat (of which 1.5g saturates), 4g fibre and 0.2g salt per portion. 1 green pepper1 red pepper1 yellow pepper2 large tomatoes2 small–medium aubergines1 green courgette1 yellow courgette6 tbsp olive oil1 large onion, finely chopped2 garlic cloves, finely chopped2½ tbsp tomato purée400g/14oz long-grain rice, rinsed250ml/9fl oz vegetable stocklarge handful flatleaf parsleylarge handful fresh mint1 tsp dried oregano⅛ tsp chilli flakessalt and freshly ground black pepper 1 green pepper 1 red pepper 1 yellow pepper 2 large tomatoes 2 small–medium aubergines 1 green courgette 1 yellow courgette 6 tbsp olive oil 1 large onion, finely chopped 2 garlic cloves, finely chopped 2½ tbsp tomato purée 400g/14oz long-grain rice, rinsed 250ml/9fl oz vegetable stock large handful flatleaf parsley large handful fresh mint 1 tsp dried oregano ⅛ tsp chilli flakes salt and freshly ground black pepper Method Preheat the oven to 160C/140C Fan/Gas 3. Start by preparing the vegetables for stuffing. Cut the tops off the peppers and tomatoes to create lids, set the tops aside. Scoop out the pepper seeds and discard. Scoop out the tomato flesh and seeds and reserve. Cut the aubergines and courgettes lengthways and scoop out the seeds and flesh inside, leaving a boat-shaped shell ready to fill. Add the flesh from the courgettes and aubergines to the tomato flesh and seeds and chop well.In a large pan over a medium heat, warm 3 tablespoons of the olive oil and fry the onion and garlic for 3–5 minutes until soft. Add the chopped vegetable flesh and the tomato purée. Cook for about 10 minutes until softened.Add the rice and 150ml/5fl oz of the vegetable stock, raise to a simmer and and cook for 10 minutes, stirring occasionally. Season with salt and pepper and stir in the herbs and chilli flakes.Arrange the vegetable shells on a roasting tin or ovenproof dish and spoon the rice mixture into them. Place the lids on the peppers and tomatoes and drizzle them all with the remaining olive oil.Pour the remaining stock into the tin, cover with foil and bake for 1 hour. Remove the foil and bake for another 15–30 minutes until the vegetables and rice are cooked.Serve hot, warm or cold. Preheat the oven to 160C/140C Fan/Gas 3. Preheat the oven to 160C/140C Fan/Gas 3. Start by preparing the vegetables for stuffing. Cut the tops off the peppers and tomatoes to create lids, set the tops aside. Scoop out the pepper seeds and discard. Scoop out the tomato flesh and seeds and reserve. Cut the aubergines and courgettes lengthways and scoop out the seeds and flesh inside, leaving a boat-shaped shell ready to fill. Add the flesh from the courgettes and aubergines to the tomato flesh and seeds and chop well. Start by preparing the vegetables for stuffing. Cut the tops off the peppers and tomatoes to create lids, set the tops aside. Scoop out the pepper seeds and discard. Scoop out the tomato flesh and seeds and reserve. Cut the aubergines and courgettes lengthways and scoop out the seeds and flesh inside, leaving a boat-shaped shell ready to fill. Add the flesh from the courgettes and aubergines to the tomato flesh and seeds and chop well. In a large pan over a medium heat, warm 3 tablespoons of the olive oil and fry the onion and garlic for 3–5 minutes until soft. Add the chopped vegetable flesh and the tomato purée. Cook for about 10 minutes until softened. In a large pan over a medium heat, warm 3 tablespoons of the olive oil and fry the onion and garlic for 3–5 minutes until soft. Add the chopped vegetable flesh and the tomato purée. Cook for about 10 minutes until softened. Add the rice and 150ml/5fl oz of the vegetable stock, raise to a simmer and and cook for 10 minutes, stirring occasionally. Season with salt and pepper and stir in the herbs and chilli flakes. Add the rice and 150ml/5fl oz of the vegetable stock, raise to a simmer and and cook for 10 minutes, stirring occasionally. Season with salt and pepper and stir in the herbs and chilli flakes. Arrange the vegetable shells on a roasting tin or ovenproof dish and spoon the rice mixture into them. Place the lids on the peppers and tomatoes and drizzle them all with the remaining olive oil. Arrange the vegetable shells on a roasting tin or ovenproof dish and spoon the rice mixture into them. Place the lids on the peppers and tomatoes and drizzle them all with the remaining olive oil. Pour the remaining stock into the tin, cover with foil and bake for 1 hour. Remove the foil and bake for another 15–30 minutes until the vegetables and rice are cooked. Pour the remaining stock into the tin, cover with foil and bake for 1 hour. Remove the foil and bake for another 15–30 minutes until the vegetables and rice are cooked. Serve hot, warm or cold. Serve hot, warm or cold."
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} | da14d431ff95460a39d922b691e251757f58cf2658be79fe103870d6979854eb | Cracking egg tortilla wrap recipe
Tip the flour into a mixing bowl, add a pinch of sea salt, then make a well in the middle.Pour 50ml/2fl oz warm water and 1 tablespoon olive oil into the well, then use a fork to bring in the flour from the outside to form a dough – when the dough starts to come together, dust your hands with flour and pat it into a ball.Knead on a flour-dusted surface for a few minutes, or until smooth and stretchy. Leave to rest for 30 minutes.Deseed the tomato and roughly chop three-quarters of it (put the remaining quarter aside for later). Trim and finely slice 2 spring onions and then scrape into a bowl along with the chopped pepper.Tear in the basil leaves, drizzle with 1 teaspoon each of olive oil and red wine vinegar, then toss together and season with salt and pepper.Peel and destone the avocado (if needed), scoop into a bowl, then mash with a fork. Trim the remaining spring onion and finely chop with the leftover tomato, then stir into the avocado.Split the dough in half, roll each piece into a ball. Dust lightly with flour, then use a rolling pin to roll each one out into a circle, roughly 24cm/9½in diameter.Put a large non-stick frying pan on a medium heat and, one at a time, cook the tortillas for 1 minute on each side, then remove.Beat the eggs in a jug with a pinch of salt and pepper until well combined.Drizzle 1 teaspoon of olive oil into the frying pan, then carefully wipe it round with a ball of kitchen paper. Pour in half the egg, tilt the pan to coat, place a cooked tortilla on top and cook for 1 minute, then carefully flip over.Scatter over half the cheese, leave for 30 seconds to 1 minute to melt, then slide carefully onto a plate.Spread half the smashed avocado onto the tortilla, scatter over half the tomato salsa, then roll up. Repeat with the second tortilla and the rest of the ingredients. The wraps can be eaten warm or cold. Tip the flour into a mixing bowl, add a pinch of sea salt, then make a well in the middle. Tip the flour into a mixing bowl, add a pinch of sea salt, then make a well in the middle. Pour 50ml/2fl oz warm water and 1 tablespoon olive oil into the well, then use a fork to bring in the flour from the outside to form a dough – when the dough starts to come together, dust your hands with flour and pat it into a ball. Pour 50ml/2fl oz warm water and 1 tablespoon olive oil into the well, then use a fork to bring in the flour from the outside to form a dough – when the dough starts to come together, dust your hands with flour and pat it into a ball. Knead on a flour-dusted surface for a few minutes, or until smooth and stretchy. Leave to rest for 30 minutes. Knead on a flour-dusted surface for a few minutes, or until smooth and stretchy. Leave to rest for 30 minutes. Deseed the tomato and roughly chop three-quarters of it (put the remaining quarter aside for later). Trim and finely slice 2 spring onions and then scrape into a bowl along with the chopped pepper. Deseed the tomato and roughly chop three-quarters of it (put the remaining quarter aside for later). Trim and finely slice 2 spring onions and then scrape into a bowl along with the chopped pepper. Tear in the basil leaves, drizzle with 1 teaspoon each of olive oil and red wine vinegar, then toss together and season with salt and pepper. Tear in the basil leaves, drizzle with 1 teaspoon each of olive oil and red wine vinegar, then toss together and season with salt and pepper. Peel and destone the avocado (if needed), scoop into a bowl, then mash with a fork. Trim the remaining spring onion and finely chop with the leftover tomato, then stir into the avocado. Peel and destone the avocado (if needed), scoop into a bowl, then mash with a fork. Trim the remaining spring onion and finely chop with the leftover tomato, then stir into the avocado. Split the dough in half, roll each piece into a ball. Dust lightly with flour, then use a rolling pin to roll each one out into a circle, roughly 24cm/9½in diameter. Split the dough in half, roll each piece into a ball. Dust lightly with flour, then use a rolling pin to roll each one out into a circle, roughly 24cm/9½in diameter. Put a large non-stick frying pan on a medium heat and, one at a time, cook the tortillas for 1 minute on each side, then remove. Put a large non-stick frying pan on a medium heat and, one at a time, cook the tortillas for 1 minute on each side, then remove. Beat the eggs in a jug with a pinch of salt and pepper until well combined. Beat the eggs in a jug with a pinch of salt and pepper until well combined. Drizzle 1 teaspoon of olive oil into the frying pan, then carefully wipe it round with a ball of kitchen paper. Pour in half the egg, tilt the pan to coat, place a cooked tortilla on top and cook for 1 minute, then carefully flip over. Drizzle 1 teaspoon of olive oil into the frying pan, then carefully wipe it round with a ball of kitchen paper. Pour in half the egg, tilt the pan to coat, place a cooked tortilla on top and cook for 1 minute, then carefully flip over. Scatter over half the cheese, leave for 30 seconds to 1 minute to melt, then slide carefully onto a plate. Scatter over half the cheese, leave for 30 seconds to 1 minute to melt, then slide carefully onto a plate. Spread half the smashed avocado onto the tortilla, scatter over half the tomato salsa, then roll up. Repeat with the second tortilla and the rest of the ingredients. The wraps can be eaten warm or cold. Spread half the smashed avocado onto the tortilla, scatter over half the tomato salsa, then roll up. Repeat with the second tortilla and the rest of the ingredients. The wraps can be eaten warm or cold. | {
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"content": "Tip the flour into a mixing bowl, add a pinch of sea salt, then make a well in the middle.Pour 50ml/2fl oz warm water and 1 tablespoon olive oil into the well, then use a fork to bring in the flour from the outside to form a dough – when the dough starts to come together, dust your hands with flour and pat it into a ball.Knead on a flour-dusted surface for a few minutes, or until smooth and stretchy. Leave to rest for 30 minutes.Deseed the tomato and roughly chop three-quarters of it (put the remaining quarter aside for later). Trim and finely slice 2 spring onions and then scrape into a bowl along with the chopped pepper.Tear in the basil leaves, drizzle with 1 teaspoon each of olive oil and red wine vinegar, then toss together and season with salt and pepper.Peel and destone the avocado (if needed), scoop into a bowl, then mash with a fork. Trim the remaining spring onion and finely chop with the leftover tomato, then stir into the avocado.Split the dough in half, roll each piece into a ball. Dust lightly with flour, then use a rolling pin to roll each one out into a circle, roughly 24cm/9½in diameter.Put a large non-stick frying pan on a medium heat and, one at a time, cook the tortillas for 1 minute on each side, then remove.Beat the eggs in a jug with a pinch of salt and pepper until well combined.Drizzle 1 teaspoon of olive oil into the frying pan, then carefully wipe it round with a ball of kitchen paper. Pour in half the egg, tilt the pan to coat, place a cooked tortilla on top and cook for 1 minute, then carefully flip over.Scatter over half the cheese, leave for 30 seconds to 1 minute to melt, then slide carefully onto a plate.Spread half the smashed avocado onto the tortilla, scatter over half the tomato salsa, then roll up. Repeat with the second tortilla and the rest of the ingredients. The wraps can be eaten warm or cold. Tip the flour into a mixing bowl, add a pinch of sea salt, then make a well in the middle. Tip the flour into a mixing bowl, add a pinch of sea salt, then make a well in the middle. Pour 50ml/2fl oz warm water and 1 tablespoon olive oil into the well, then use a fork to bring in the flour from the outside to form a dough – when the dough starts to come together, dust your hands with flour and pat it into a ball. Pour 50ml/2fl oz warm water and 1 tablespoon olive oil into the well, then use a fork to bring in the flour from the outside to form a dough – when the dough starts to come together, dust your hands with flour and pat it into a ball. Knead on a flour-dusted surface for a few minutes, or until smooth and stretchy. Leave to rest for 30 minutes. Knead on a flour-dusted surface for a few minutes, or until smooth and stretchy. Leave to rest for 30 minutes. Deseed the tomato and roughly chop three-quarters of it (put the remaining quarter aside for later). Trim and finely slice 2 spring onions and then scrape into a bowl along with the chopped pepper. Deseed the tomato and roughly chop three-quarters of it (put the remaining quarter aside for later). Trim and finely slice 2 spring onions and then scrape into a bowl along with the chopped pepper. Tear in the basil leaves, drizzle with 1 teaspoon each of olive oil and red wine vinegar, then toss together and season with salt and pepper. Tear in the basil leaves, drizzle with 1 teaspoon each of olive oil and red wine vinegar, then toss together and season with salt and pepper. Peel and destone the avocado (if needed), scoop into a bowl, then mash with a fork. Trim the remaining spring onion and finely chop with the leftover tomato, then stir into the avocado. Peel and destone the avocado (if needed), scoop into a bowl, then mash with a fork. Trim the remaining spring onion and finely chop with the leftover tomato, then stir into the avocado. Split the dough in half, roll each piece into a ball. Dust lightly with flour, then use a rolling pin to roll each one out into a circle, roughly 24cm/9½in diameter. Split the dough in half, roll each piece into a ball. Dust lightly with flour, then use a rolling pin to roll each one out into a circle, roughly 24cm/9½in diameter. Put a large non-stick frying pan on a medium heat and, one at a time, cook the tortillas for 1 minute on each side, then remove. Put a large non-stick frying pan on a medium heat and, one at a time, cook the tortillas for 1 minute on each side, then remove. Beat the eggs in a jug with a pinch of salt and pepper until well combined. Beat the eggs in a jug with a pinch of salt and pepper until well combined. Drizzle 1 teaspoon of olive oil into the frying pan, then carefully wipe it round with a ball of kitchen paper. Pour in half the egg, tilt the pan to coat, place a cooked tortilla on top and cook for 1 minute, then carefully flip over. Drizzle 1 teaspoon of olive oil into the frying pan, then carefully wipe it round with a ball of kitchen paper. Pour in half the egg, tilt the pan to coat, place a cooked tortilla on top and cook for 1 minute, then carefully flip over. Scatter over half the cheese, leave for 30 seconds to 1 minute to melt, then slide carefully onto a plate. Scatter over half the cheese, leave for 30 seconds to 1 minute to melt, then slide carefully onto a plate. Spread half the smashed avocado onto the tortilla, scatter over half the tomato salsa, then roll up. Repeat with the second tortilla and the rest of the ingredients. The wraps can be eaten warm or cold. Spread half the smashed avocado onto the tortilla, scatter over half the tomato salsa, then roll up. Repeat with the second tortilla and the rest of the ingredients. The wraps can be eaten warm or cold."
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} | 48c9259d02eb447dff9bce659f8448232769f63550c1f0113b35ce046926300b | Borek recipe
Heat the olive oil in a large frying pan and cook the onion over a medium heat for 10–15 minutes. Add the spices and beef mince and fry, using a wooden spoon to break the mince up. Cook until any liquid has completely evaporated and the mince has browned. Remove from the heat and leave to cool completely. When cool, mix in 2 tablespoons of the cream cheese and the parsley and season well with salt and pepper. In a non-stick frying pan, heat the butter until just foaming. Season the beaten eggs with a pinch of salt and pepper and pour into the pan (put the bowl to one side as you will need to use the dregs of the beaten egg to seal the pastry later). Use a fork to whisk the egg slightly before letting it settle and set as an omelette. Remove from the pan and leave to cool. When the omelette is cool, cut into 12 pieces.Preheat the vegetable oil in a deep-fat fryer to 180C or in a deep saucepan over a medium–high heat to 180C. (CAUTION: hot oil can be dangerous. Do not leave unattended.)If you are using the filo pastry, cut a sheet into two pieces widthways so there are two strips with the shortest edges nearest to you or roll out two of the spring roll wrappers. Spread a small amount of the remaining cream cheese on one of the pastry strips. Place one heaped tablespoon of the beef mixture at the end nearest to you. Top the beef with a piece of the omelette. Fold over the sides, then roll the beef mixture end away from you to form a sort of cigar shape. Dip a pastry brush in the egg, and brush the ends to seal. Set aside. Repeat with the other pastry strip and then repeat with the remaining filo sheets or wrappers. When you are ready to fry, work in batches and gently place the böreks in the oil. Fry for 4–5 minutes, turning a few times, until golden and crisp. Carefully transfer to drain on kitchen paper. Serve immediately with lemon wedges for squeezing and chilli sauce.To make the basil, feta and tomato filling, heat the oil in a frying pan over a medium heat. Once hot, add the onion and garlic and cook until soft. Remove from the heat, place in a bowl and allow to cool. Add the feta, basil and tomato into the bowl and mix to combine. Fill the filo pastry with a tablespoon of the filling and fry as above.To make the chicken, olive and tomato filling, heat the oil in a frying pan over a medium heat. Once hot, add the onion and garlic and cook until soft. Add the ground cumin and chicken breast and cook for 3-4 minutes or until the chicken has cooked through. Remove from the heat and add the tomato, black olives and parsley. Allow to cool. Fill the filo pastry with a tablespoon of the filling and fry as above. Heat the olive oil in a large frying pan and cook the onion over a medium heat for 10–15 minutes. Add the spices and beef mince and fry, using a wooden spoon to break the mince up. Cook until any liquid has completely evaporated and the mince has browned. Remove from the heat and leave to cool completely. When cool, mix in 2 tablespoons of the cream cheese and the parsley and season well with salt and pepper. Heat the olive oil in a large frying pan and cook the onion over a medium heat for 10–15 minutes. Add the spices and beef mince and fry, using a wooden spoon to break the mince up. Cook until any liquid has completely evaporated and the mince has browned. Remove from the heat and leave to cool completely. When cool, mix in 2 tablespoons of the cream cheese and the parsley and season well with salt and pepper. In a non-stick frying pan, heat the butter until just foaming. Season the beaten eggs with a pinch of salt and pepper and pour into the pan (put the bowl to one side as you will need to use the dregs of the beaten egg to seal the pastry later). In a non-stick frying pan, heat the butter until just foaming. Season the beaten eggs with a pinch of salt and pepper and pour into the pan (put the bowl to one side as you will need to use the dregs of the beaten egg to seal the pastry later). Use a fork to whisk the egg slightly before letting it settle and set as an omelette. Remove from the pan and leave to cool. When the omelette is cool, cut into 12 pieces. Use a fork to whisk the egg slightly before letting it settle and set as an omelette. Remove from the pan and leave to cool. When the omelette is cool, cut into 12 pieces. Preheat the vegetable oil in a deep-fat fryer to 180C or in a deep saucepan over a medium–high heat to 180C. (CAUTION: hot oil can be dangerous. Do not leave unattended.) Preheat the vegetable oil in a deep-fat fryer to 180C or in a deep saucepan over a medium–high heat to 180C. (CAUTION: hot oil can be dangerous. Do not leave unattended.) If you are using the filo pastry, cut a sheet into two pieces widthways so there are two strips with the shortest edges nearest to you or roll out two of the spring roll wrappers. If you are using the filo pastry, cut a sheet into two pieces widthways so there are two strips with the shortest edges nearest to you or roll out two of the spring roll wrappers. Spread a small amount of the remaining cream cheese on one of the pastry strips. Place one heaped tablespoon of the beef mixture at the end nearest to you. Top the beef with a piece of the omelette. Fold over the sides, then roll the beef mixture end away from you to form a sort of cigar shape. Spread a small amount of the remaining cream cheese on one of the pastry strips. Place one heaped tablespoon of the beef mixture at the end nearest to you. Top the beef with a piece of the omelette. Fold over the sides, then roll the beef mixture end away from you to form a sort of cigar shape. Dip a pastry brush in the egg, and brush the ends to seal. Set aside. Repeat with the other pastry strip and then repeat with the remaining filo sheets or wrappers. Dip a pastry brush in the egg, and brush the ends to seal. Set aside. Repeat with the other pastry strip and then repeat with the remaining filo sheets or wrappers. When you are ready to fry, work in batches and gently place the böreks in the oil. Fry for 4–5 minutes, turning a few times, until golden and crisp. Carefully transfer to drain on kitchen paper. Serve immediately with lemon wedges for squeezing and chilli sauce. When you are ready to fry, work in batches and gently place the böreks in the oil. Fry for 4–5 minutes, turning a few times, until golden and crisp. Carefully transfer to drain on kitchen paper. Serve immediately with lemon wedges for squeezing and chilli sauce. To make the basil, feta and tomato filling, heat the oil in a frying pan over a medium heat. Once hot, add the onion and garlic and cook until soft. Remove from the heat, place in a bowl and allow to cool. Add the feta, basil and tomato into the bowl and mix to combine. Fill the filo pastry with a tablespoon of the filling and fry as above. To make the basil, feta and tomato filling, heat the oil in a frying pan over a medium heat. Once hot, add the onion and garlic and cook until soft. Remove from the heat, place in a bowl and allow to cool. Add the feta, basil and tomato into the bowl and mix to combine. Fill the filo pastry with a tablespoon of the filling and fry as above. To make the chicken, olive and tomato filling, heat the oil in a frying pan over a medium heat. Once hot, add the onion and garlic and cook until soft. Add the ground cumin and chicken breast and cook for 3-4 minutes or until the chicken has cooked through. Remove from the heat and add the tomato, black olives and parsley. Allow to cool. Fill the filo pastry with a tablespoon of the filling and fry as above. To make the chicken, olive and tomato filling, heat the oil in a frying pan over a medium heat. Once hot, add the onion and garlic and cook until soft. Add the ground cumin and chicken breast and cook for 3-4 minutes or until the chicken has cooked through. Remove from the heat and add the tomato, black olives and parsley. Allow to cool. Fill the filo pastry with a tablespoon of the filling and fry as above. | {
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"content": "Heat the olive oil in a large frying pan and cook the onion over a medium heat for 10–15 minutes. Add the spices and beef mince and fry, using a wooden spoon to break the mince up. Cook until any liquid has completely evaporated and the mince has browned. Remove from the heat and leave to cool completely. When cool, mix in 2 tablespoons of the cream cheese and the parsley and season well with salt and pepper. In a non-stick frying pan, heat the butter until just foaming. Season the beaten eggs with a pinch of salt and pepper and pour into the pan (put the bowl to one side as you will need to use the dregs of the beaten egg to seal the pastry later). Use a fork to whisk the egg slightly before letting it settle and set as an omelette. Remove from the pan and leave to cool. When the omelette is cool, cut into 12 pieces.Preheat the vegetable oil in a deep-fat fryer to 180C or in a deep saucepan over a medium–high heat to 180C. (CAUTION: hot oil can be dangerous. Do not leave unattended.)If you are using the filo pastry, cut a sheet into two pieces widthways so there are two strips with the shortest edges nearest to you or roll out two of the spring roll wrappers. Spread a small amount of the remaining cream cheese on one of the pastry strips. Place one heaped tablespoon of the beef mixture at the end nearest to you. Top the beef with a piece of the omelette. Fold over the sides, then roll the beef mixture end away from you to form a sort of cigar shape. Dip a pastry brush in the egg, and brush the ends to seal. Set aside. Repeat with the other pastry strip and then repeat with the remaining filo sheets or wrappers. When you are ready to fry, work in batches and gently place the böreks in the oil. Fry for 4–5 minutes, turning a few times, until golden and crisp. Carefully transfer to drain on kitchen paper. Serve immediately with lemon wedges for squeezing and chilli sauce.To make the basil, feta and tomato filling, heat the oil in a frying pan over a medium heat. Once hot, add the onion and garlic and cook until soft. Remove from the heat, place in a bowl and allow to cool. Add the feta, basil and tomato into the bowl and mix to combine. Fill the filo pastry with a tablespoon of the filling and fry as above.To make the chicken, olive and tomato filling, heat the oil in a frying pan over a medium heat. Once hot, add the onion and garlic and cook until soft. Add the ground cumin and chicken breast and cook for 3-4 minutes or until the chicken has cooked through. Remove from the heat and add the tomato, black olives and parsley. Allow to cool. Fill the filo pastry with a tablespoon of the filling and fry as above. Heat the olive oil in a large frying pan and cook the onion over a medium heat for 10–15 minutes. Add the spices and beef mince and fry, using a wooden spoon to break the mince up. Cook until any liquid has completely evaporated and the mince has browned. Remove from the heat and leave to cool completely. When cool, mix in 2 tablespoons of the cream cheese and the parsley and season well with salt and pepper. Heat the olive oil in a large frying pan and cook the onion over a medium heat for 10–15 minutes. Add the spices and beef mince and fry, using a wooden spoon to break the mince up. Cook until any liquid has completely evaporated and the mince has browned. Remove from the heat and leave to cool completely. When cool, mix in 2 tablespoons of the cream cheese and the parsley and season well with salt and pepper. In a non-stick frying pan, heat the butter until just foaming. Season the beaten eggs with a pinch of salt and pepper and pour into the pan (put the bowl to one side as you will need to use the dregs of the beaten egg to seal the pastry later). In a non-stick frying pan, heat the butter until just foaming. Season the beaten eggs with a pinch of salt and pepper and pour into the pan (put the bowl to one side as you will need to use the dregs of the beaten egg to seal the pastry later). Use a fork to whisk the egg slightly before letting it settle and set as an omelette. Remove from the pan and leave to cool. When the omelette is cool, cut into 12 pieces. Use a fork to whisk the egg slightly before letting it settle and set as an omelette. Remove from the pan and leave to cool. When the omelette is cool, cut into 12 pieces. Preheat the vegetable oil in a deep-fat fryer to 180C or in a deep saucepan over a medium–high heat to 180C. (CAUTION: hot oil can be dangerous. Do not leave unattended.) Preheat the vegetable oil in a deep-fat fryer to 180C or in a deep saucepan over a medium–high heat to 180C. (CAUTION: hot oil can be dangerous. Do not leave unattended.) If you are using the filo pastry, cut a sheet into two pieces widthways so there are two strips with the shortest edges nearest to you or roll out two of the spring roll wrappers. If you are using the filo pastry, cut a sheet into two pieces widthways so there are two strips with the shortest edges nearest to you or roll out two of the spring roll wrappers. Spread a small amount of the remaining cream cheese on one of the pastry strips. Place one heaped tablespoon of the beef mixture at the end nearest to you. Top the beef with a piece of the omelette. Fold over the sides, then roll the beef mixture end away from you to form a sort of cigar shape. Spread a small amount of the remaining cream cheese on one of the pastry strips. Place one heaped tablespoon of the beef mixture at the end nearest to you. Top the beef with a piece of the omelette. Fold over the sides, then roll the beef mixture end away from you to form a sort of cigar shape. Dip a pastry brush in the egg, and brush the ends to seal. Set aside. Repeat with the other pastry strip and then repeat with the remaining filo sheets or wrappers. Dip a pastry brush in the egg, and brush the ends to seal. Set aside. Repeat with the other pastry strip and then repeat with the remaining filo sheets or wrappers. When you are ready to fry, work in batches and gently place the böreks in the oil. Fry for 4–5 minutes, turning a few times, until golden and crisp. Carefully transfer to drain on kitchen paper. Serve immediately with lemon wedges for squeezing and chilli sauce. When you are ready to fry, work in batches and gently place the böreks in the oil. Fry for 4–5 minutes, turning a few times, until golden and crisp. Carefully transfer to drain on kitchen paper. Serve immediately with lemon wedges for squeezing and chilli sauce. To make the basil, feta and tomato filling, heat the oil in a frying pan over a medium heat. Once hot, add the onion and garlic and cook until soft. Remove from the heat, place in a bowl and allow to cool. Add the feta, basil and tomato into the bowl and mix to combine. Fill the filo pastry with a tablespoon of the filling and fry as above. To make the basil, feta and tomato filling, heat the oil in a frying pan over a medium heat. Once hot, add the onion and garlic and cook until soft. Remove from the heat, place in a bowl and allow to cool. Add the feta, basil and tomato into the bowl and mix to combine. Fill the filo pastry with a tablespoon of the filling and fry as above. To make the chicken, olive and tomato filling, heat the oil in a frying pan over a medium heat. Once hot, add the onion and garlic and cook until soft. Add the ground cumin and chicken breast and cook for 3-4 minutes or until the chicken has cooked through. Remove from the heat and add the tomato, black olives and parsley. Allow to cool. Fill the filo pastry with a tablespoon of the filling and fry as above. To make the chicken, olive and tomato filling, heat the oil in a frying pan over a medium heat. Once hot, add the onion and garlic and cook until soft. Add the ground cumin and chicken breast and cook for 3-4 minutes or until the chicken has cooked through. Remove from the heat and add the tomato, black olives and parsley. Allow to cool. Fill the filo pastry with a tablespoon of the filling and fry as above."
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} | 9f4c66923e6c601c727457334713bc1bc2dc14e3db5c34567bb6eac71f4e0e36 | Smoked sea trout with chive potato salad recipe
An average of 3.5 out of 5 stars from 6 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/smoked_sea_trout_with_07258_16x9.jpg Use woodchips and a barbecue to cook your trout Stein-style, then serve with a quick chive dressing, luxury potato salad and plenty of fresh tomatoes. 50g/1¾oz salt 400g/14oz sea trout fillet, skinned and cut into 4 equal pieces2 tbsp olive oil 50g/1¾oz salt 400g/14oz sea trout fillet, skinned and cut into 4 equal pieces 2 tbsp olive oil small bunch fresh chives1 small shallot, finely chopped 90ml/3fl oz extra virgin olive oil1 tbsp white wine vinegar½ tsp salt small bunch fresh chives 1 small shallot, finely chopped 90ml/3fl oz extra virgin olive oil 1 tbsp white wine vinegar ½ tsp salt 1kg/2lb 4oz new potatoes such as Jersey Royals, scrubbed2 banana shallots, finely chopped2 hard-boiled eggs, peeled and chopped1–2 tbsp capers1–2 gherkins, depending on size, finely chopped4 tbsp olive oil1 tbsp red wine vinegar or sherry vinegar2 tbsp mayonnaise small handful fresh parsley, choppedsalt and freshly ground black pepper 1kg/2lb 4oz new potatoes such as Jersey Royals, scrubbed 2 banana shallots, finely chopped 2 hard-boiled eggs, peeled and chopped 1–2 tbsp capers 1–2 gherkins, depending on size, finely chopped 4 tbsp olive oil 1 tbsp red wine vinegar or sherry vinegar 2 tbsp mayonnaise small handful fresh parsley, chopped salt and freshly ground black pepper 6 tomatoes, finely sliced1 small red onion, finely slicedpinch caster sugar1 tbsp extra virgin olive oil1 tsp sherry vinegar or balsamic vinegar handful fresh parsley or fresh basil, chopped or torn 6 tomatoes, finely sliced 1 small red onion, finely sliced pinch caster sugar 1 tbsp extra virgin olive oil 1 tsp sherry vinegar or balsamic vinegar handful fresh parsley or fresh basil, chopped or torn Method To make a light brining liquid, dissolve the salt in 600ml/20fl oz water in a shallow dish. Add the trout fillet, cover and leave for 20 minutes. Drain and pat the fish dry. For the chive dressing, set aside four of the chives for a garnish and finely chop the remainder. Mix them with the shallot, olive oil, vinegar and salt.To make the potato salad, boil the potatoes in salted water, then drain and cool. Cut them into halves or quarters, depending on size, and mix with the remaining potato salad ingredients. Set aside. To make the tomato salad, arrange the sliced tomatoes on a serving plate and scatter over the sliced red onion. Season well with salt, pepper and sugar, then dress with oil and vinegar and garnish with the chopped herbs. To cook the trout, preheat a barbecue. Throw a handful of woodchips onto the coals and close the lid. Brush the pieces of smoked trout with a little olive oil. Place the pieces diagonally on the grill and cook for a couple of minutes on each side until lightly marked by the ridges and the centre of the fish is just warm. Spoon some of the chive dressing onto each plate and put the trout fillets on top. Garnish with the remaining chives and serve with the salads. To make a light brining liquid, dissolve the salt in 600ml/20fl oz water in a shallow dish. Add the trout fillet, cover and leave for 20 minutes. Drain and pat the fish dry. To make a light brining liquid, dissolve the salt in 600ml/20fl oz water in a shallow dish. Add the trout fillet, cover and leave for 20 minutes. Drain and pat the fish dry. For the chive dressing, set aside four of the chives for a garnish and finely chop the remainder. Mix them with the shallot, olive oil, vinegar and salt. For the chive dressing, set aside four of the chives for a garnish and finely chop the remainder. Mix them with the shallot, olive oil, vinegar and salt. To make the potato salad, boil the potatoes in salted water, then drain and cool. Cut them into halves or quarters, depending on size, and mix with the remaining potato salad ingredients. Set aside. To make the potato salad, boil the potatoes in salted water, then drain and cool. Cut them into halves or quarters, depending on size, and mix with the remaining potato salad ingredients. Set aside. To make the tomato salad, arrange the sliced tomatoes on a serving plate and scatter over the sliced red onion. Season well with salt, pepper and sugar, then dress with oil and vinegar and garnish with the chopped herbs. To make the tomato salad, arrange the sliced tomatoes on a serving plate and scatter over the sliced red onion. Season well with salt, pepper and sugar, then dress with oil and vinegar and garnish with the chopped herbs. To cook the trout, preheat a barbecue. Throw a handful of woodchips onto the coals and close the lid. To cook the trout, preheat a barbecue. Throw a handful of woodchips onto the coals and close the lid. Brush the pieces of smoked trout with a little olive oil. Place the pieces diagonally on the grill and cook for a couple of minutes on each side until lightly marked by the ridges and the centre of the fish is just warm. Brush the pieces of smoked trout with a little olive oil. Place the pieces diagonally on the grill and cook for a couple of minutes on each side until lightly marked by the ridges and the centre of the fish is just warm. Spoon some of the chive dressing onto each plate and put the trout fillets on top. Garnish with the remaining chives and serve with the salads. Spoon some of the chive dressing onto each plate and put the trout fillets on top. Garnish with the remaining chives and serve with the salads. | {
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"title": "Smoked sea trout with chive potato salad recipe",
"content": "An average of 3.5 out of 5 stars from 6 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/smoked_sea_trout_with_07258_16x9.jpg Use woodchips and a barbecue to cook your trout Stein-style, then serve with a quick chive dressing, luxury potato salad and plenty of fresh tomatoes. 50g/1¾oz salt 400g/14oz sea trout fillet, skinned and cut into 4 equal pieces2 tbsp olive oil 50g/1¾oz salt 400g/14oz sea trout fillet, skinned and cut into 4 equal pieces 2 tbsp olive oil small bunch fresh chives1 small shallot, finely chopped 90ml/3fl oz extra virgin olive oil1 tbsp white wine vinegar½ tsp salt small bunch fresh chives 1 small shallot, finely chopped 90ml/3fl oz extra virgin olive oil 1 tbsp white wine vinegar ½ tsp salt 1kg/2lb 4oz new potatoes such as Jersey Royals, scrubbed2 banana shallots, finely chopped2 hard-boiled eggs, peeled and chopped1–2 tbsp capers1–2 gherkins, depending on size, finely chopped4 tbsp olive oil1 tbsp red wine vinegar or sherry vinegar2 tbsp mayonnaise small handful fresh parsley, choppedsalt and freshly ground black pepper 1kg/2lb 4oz new potatoes such as Jersey Royals, scrubbed 2 banana shallots, finely chopped 2 hard-boiled eggs, peeled and chopped 1–2 tbsp capers 1–2 gherkins, depending on size, finely chopped 4 tbsp olive oil 1 tbsp red wine vinegar or sherry vinegar 2 tbsp mayonnaise small handful fresh parsley, chopped salt and freshly ground black pepper 6 tomatoes, finely sliced1 small red onion, finely slicedpinch caster sugar1 tbsp extra virgin olive oil1 tsp sherry vinegar or balsamic vinegar handful fresh parsley or fresh basil, chopped or torn 6 tomatoes, finely sliced 1 small red onion, finely sliced pinch caster sugar 1 tbsp extra virgin olive oil 1 tsp sherry vinegar or balsamic vinegar handful fresh parsley or fresh basil, chopped or torn Method To make a light brining liquid, dissolve the salt in 600ml/20fl oz water in a shallow dish. Add the trout fillet, cover and leave for 20 minutes. Drain and pat the fish dry. For the chive dressing, set aside four of the chives for a garnish and finely chop the remainder. Mix them with the shallot, olive oil, vinegar and salt.To make the potato salad, boil the potatoes in salted water, then drain and cool. Cut them into halves or quarters, depending on size, and mix with the remaining potato salad ingredients. Set aside. To make the tomato salad, arrange the sliced tomatoes on a serving plate and scatter over the sliced red onion. Season well with salt, pepper and sugar, then dress with oil and vinegar and garnish with the chopped herbs. To cook the trout, preheat a barbecue. Throw a handful of woodchips onto the coals and close the lid. Brush the pieces of smoked trout with a little olive oil. Place the pieces diagonally on the grill and cook for a couple of minutes on each side until lightly marked by the ridges and the centre of the fish is just warm. Spoon some of the chive dressing onto each plate and put the trout fillets on top. Garnish with the remaining chives and serve with the salads. To make a light brining liquid, dissolve the salt in 600ml/20fl oz water in a shallow dish. Add the trout fillet, cover and leave for 20 minutes. Drain and pat the fish dry. To make a light brining liquid, dissolve the salt in 600ml/20fl oz water in a shallow dish. Add the trout fillet, cover and leave for 20 minutes. Drain and pat the fish dry. For the chive dressing, set aside four of the chives for a garnish and finely chop the remainder. Mix them with the shallot, olive oil, vinegar and salt. For the chive dressing, set aside four of the chives for a garnish and finely chop the remainder. Mix them with the shallot, olive oil, vinegar and salt. To make the potato salad, boil the potatoes in salted water, then drain and cool. Cut them into halves or quarters, depending on size, and mix with the remaining potato salad ingredients. Set aside. To make the potato salad, boil the potatoes in salted water, then drain and cool. Cut them into halves or quarters, depending on size, and mix with the remaining potato salad ingredients. Set aside. To make the tomato salad, arrange the sliced tomatoes on a serving plate and scatter over the sliced red onion. Season well with salt, pepper and sugar, then dress with oil and vinegar and garnish with the chopped herbs. To make the tomato salad, arrange the sliced tomatoes on a serving plate and scatter over the sliced red onion. Season well with salt, pepper and sugar, then dress with oil and vinegar and garnish with the chopped herbs. To cook the trout, preheat a barbecue. Throw a handful of woodchips onto the coals and close the lid. To cook the trout, preheat a barbecue. Throw a handful of woodchips onto the coals and close the lid. Brush the pieces of smoked trout with a little olive oil. Place the pieces diagonally on the grill and cook for a couple of minutes on each side until lightly marked by the ridges and the centre of the fish is just warm. Brush the pieces of smoked trout with a little olive oil. Place the pieces diagonally on the grill and cook for a couple of minutes on each side until lightly marked by the ridges and the centre of the fish is just warm. Spoon some of the chive dressing onto each plate and put the trout fillets on top. Garnish with the remaining chives and serve with the salads. Spoon some of the chive dressing onto each plate and put the trout fillets on top. Garnish with the remaining chives and serve with the salads."
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} | cfe7ada666702253e98fca8d5a214c1d6b0e3fdba1c51ead1dbb187ba2333b03 | Shrimp kichri recipe
An average of 4.0 out of 5 stars from 2 ratings This recipe gives kedgeree an Indian twist, perfect for when you fancy something a bit different for brunch. 200g/7oz mung dal, washed1 litre/1¾ pints fish stock or waterpinch ground turmeric75g/2¾oz ghee (clarified butter)1 tsp cumin seeds2 onions, chopped2½cm/1in piece fresh root ginger, finely chopped4 green chillies, finely chopped1 tbsp salt100g/3½oz shrimps (or small prawns), peeled2 tomatoes, seeds removed and cut into 1cm/½in cubes 1 tsp dried shrimp paste150g/5½oz basmati rice, cooked and cooled2 tbsp chopped fresh coriander1 lemon, juice only 200g/7oz mung dal, washed 1 litre/1¾ pints fish stock or water pinch ground turmeric 75g/2¾oz ghee (clarified butter) 1 tsp cumin seeds 2 onions, chopped 2½cm/1in piece fresh root ginger, finely chopped 4 green chillies, finely chopped 1 tbsp salt 100g/3½oz shrimps (or small prawns), peeled 2 tomatoes, seeds removed and cut into 1cm/½in cubes 1 tsp dried shrimp paste 150g/5½oz basmati rice, cooked and cooled 2 tbsp chopped fresh coriander 1 lemon, juice only Method Put the mung beans in a saucepan with the fish stock and turmeric. Bring to the boil and simmer until the beans are cooked and falling apart (about 20-30 minutes). Remove from the heat and set aside.Meanwhile, heat 60g/2¼oz ghee in a heavy-based pan and add the cumin seeds. When the seeds crackle, add the onions and gently fry until golden-brown. Add the ginger, chillies and salt and fry for 1 minute. Add the shrimps and cook for 2-3 minutes. Stir in the mung beans and bring to the boil. Add the tomatoes and shrimp paste. Cook for another 2-3 minutes, then fold in the rice. Mix carefully, mixing the rice just enough to heat through without breaking. Finish with the remaining ghee, sprinkle with lemon juice and coriander. Remove from heat and serve immediately. Put the mung beans in a saucepan with the fish stock and turmeric. Bring to the boil and simmer until the beans are cooked and falling apart (about 20-30 minutes). Remove from the heat and set aside. Put the mung beans in a saucepan with the fish stock and turmeric. Bring to the boil and simmer until the beans are cooked and falling apart (about 20-30 minutes). Remove from the heat and set aside. Meanwhile, heat 60g/2¼oz ghee in a heavy-based pan and add the cumin seeds. When the seeds crackle, add the onions and gently fry until golden-brown. Add the ginger, chillies and salt and fry for 1 minute. Meanwhile, heat 60g/2¼oz ghee in a heavy-based pan and add the cumin seeds. When the seeds crackle, add the onions and gently fry until golden-brown. Add the ginger, chillies and salt and fry for 1 minute. Add the shrimps and cook for 2-3 minutes. Stir in the mung beans and bring to the boil. Add the tomatoes and shrimp paste. Cook for another 2-3 minutes, then fold in the rice. Mix carefully, mixing the rice just enough to heat through without breaking. Add the shrimps and cook for 2-3 minutes. Stir in the mung beans and bring to the boil. Add the tomatoes and shrimp paste. Cook for another 2-3 minutes, then fold in the rice. Mix carefully, mixing the rice just enough to heat through without breaking. Finish with the remaining ghee, sprinkle with lemon juice and coriander. Remove from heat and serve immediately. Finish with the remaining ghee, sprinkle with lemon juice and coriander. Remove from heat and serve immediately. | {
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"content": "An average of 4.0 out of 5 stars from 2 ratings This recipe gives kedgeree an Indian twist, perfect for when you fancy something a bit different for brunch. 200g/7oz mung dal, washed1 litre/1¾ pints fish stock or waterpinch ground turmeric75g/2¾oz ghee (clarified butter)1 tsp cumin seeds2 onions, chopped2½cm/1in piece fresh root ginger, finely chopped4 green chillies, finely chopped1 tbsp salt100g/3½oz shrimps (or small prawns), peeled2 tomatoes, seeds removed and cut into 1cm/½in cubes 1 tsp dried shrimp paste150g/5½oz basmati rice, cooked and cooled2 tbsp chopped fresh coriander1 lemon, juice only 200g/7oz mung dal, washed 1 litre/1¾ pints fish stock or water pinch ground turmeric 75g/2¾oz ghee (clarified butter) 1 tsp cumin seeds 2 onions, chopped 2½cm/1in piece fresh root ginger, finely chopped 4 green chillies, finely chopped 1 tbsp salt 100g/3½oz shrimps (or small prawns), peeled 2 tomatoes, seeds removed and cut into 1cm/½in cubes 1 tsp dried shrimp paste 150g/5½oz basmati rice, cooked and cooled 2 tbsp chopped fresh coriander 1 lemon, juice only Method Put the mung beans in a saucepan with the fish stock and turmeric. Bring to the boil and simmer until the beans are cooked and falling apart (about 20-30 minutes). Remove from the heat and set aside.Meanwhile, heat 60g/2¼oz ghee in a heavy-based pan and add the cumin seeds. When the seeds crackle, add the onions and gently fry until golden-brown. Add the ginger, chillies and salt and fry for 1 minute. Add the shrimps and cook for 2-3 minutes. Stir in the mung beans and bring to the boil. Add the tomatoes and shrimp paste. Cook for another 2-3 minutes, then fold in the rice. Mix carefully, mixing the rice just enough to heat through without breaking. Finish with the remaining ghee, sprinkle with lemon juice and coriander. Remove from heat and serve immediately. Put the mung beans in a saucepan with the fish stock and turmeric. Bring to the boil and simmer until the beans are cooked and falling apart (about 20-30 minutes). Remove from the heat and set aside. Put the mung beans in a saucepan with the fish stock and turmeric. Bring to the boil and simmer until the beans are cooked and falling apart (about 20-30 minutes). Remove from the heat and set aside. Meanwhile, heat 60g/2¼oz ghee in a heavy-based pan and add the cumin seeds. When the seeds crackle, add the onions and gently fry until golden-brown. Add the ginger, chillies and salt and fry for 1 minute. Meanwhile, heat 60g/2¼oz ghee in a heavy-based pan and add the cumin seeds. When the seeds crackle, add the onions and gently fry until golden-brown. Add the ginger, chillies and salt and fry for 1 minute. Add the shrimps and cook for 2-3 minutes. Stir in the mung beans and bring to the boil. Add the tomatoes and shrimp paste. Cook for another 2-3 minutes, then fold in the rice. Mix carefully, mixing the rice just enough to heat through without breaking. Add the shrimps and cook for 2-3 minutes. Stir in the mung beans and bring to the boil. Add the tomatoes and shrimp paste. Cook for another 2-3 minutes, then fold in the rice. Mix carefully, mixing the rice just enough to heat through without breaking. Finish with the remaining ghee, sprinkle with lemon juice and coriander. Remove from heat and serve immediately. Finish with the remaining ghee, sprinkle with lemon juice and coriander. Remove from heat and serve immediately."
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} | d139d41580db4847d2413a6cdb933c982747496e64267263958c874c9ce8d187 | Fattoush recipe
An average of 4.5 out of 5 stars from 2 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/fattoush_86811_16x9.jpg This fattoush salad is all about sourness. The combination of lemon and sumac really packs a punch. Great with a barbecue. 100ml/3½ fl oz olive oil1 lemon, juice and zest ½ garlic clove, crushed2 tbsp sumac (a sour-tasting ground spice, available in Middle Eastern delicatessens)salt and freshly ground black pepper 100ml/3½ fl oz olive oil 1 lemon, juice and zest ½ garlic clove, crushed 2 tbsp sumac (a sour-tasting ground spice, available in Middle Eastern delicatessens) salt and freshly ground black pepper 1 pitta bread, torn into small pieces8 plum tomatoes, seeds removed, quarteredhalf cucumber, peeled, cut into 5cm/2in batonshalf green pepper, cut into strips8 radishes, sliced1 shallot, slicedsmall handful rocket leaves1 small Little Gem lettucehandful fresh mint leaves 1 pitta bread, torn into small pieces 8 plum tomatoes, seeds removed, quartered half cucumber, peeled, cut into 5cm/2in batons half green pepper, cut into strips 8 radishes, sliced 1 shallot, sliced small handful rocket leaves 1 small Little Gem lettuce handful fresh mint leaves Method For the dressing, place the olive oil, lemon juice and zest, crushed garlic and sumac into a bowl and whisk together to combine. Season, to taste, with salt and freshly ground black pepper. (You will not need all the dressing for this recipe, so set the remainder aside in the fridge for up to a week.)For the salad, place the torn pitta, tomatoes, cucumber, pepper, radishes, shallot, rocket leaves, Little Gem lettuce leaves and mint leaves into a large bowl and season, to taste, with salt and freshly ground black pepper.To serve, pour the dressing, to taste, over the salad and gently mix together to coat the salad evenly. For the dressing, place the olive oil, lemon juice and zest, crushed garlic and sumac into a bowl and whisk together to combine. Season, to taste, with salt and freshly ground black pepper. (You will not need all the dressing for this recipe, so set the remainder aside in the fridge for up to a week.) For the dressing, place the olive oil, lemon juice and zest, crushed garlic and sumac into a bowl and whisk together to combine. Season, to taste, with salt and freshly ground black pepper. (You will not need all the dressing for this recipe, so set the remainder aside in the fridge for up to a week.) For the salad, place the torn pitta, tomatoes, cucumber, pepper, radishes, shallot, rocket leaves, Little Gem lettuce leaves and mint leaves into a large bowl and season, to taste, with salt and freshly ground black pepper. For the salad, place the torn pitta, tomatoes, cucumber, pepper, radishes, shallot, rocket leaves, Little Gem lettuce leaves and mint leaves into a large bowl and season, to taste, with salt and freshly ground black pepper. To serve, pour the dressing, to taste, over the salad and gently mix together to coat the salad evenly. To serve, pour the dressing, to taste, over the salad and gently mix together to coat the salad evenly. | {
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"content": "An average of 4.5 out of 5 stars from 2 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/fattoush_86811_16x9.jpg This fattoush salad is all about sourness. The combination of lemon and sumac really packs a punch. Great with a barbecue. 100ml/3½ fl oz olive oil1 lemon, juice and zest ½ garlic clove, crushed2 tbsp sumac (a sour-tasting ground spice, available in Middle Eastern delicatessens)salt and freshly ground black pepper 100ml/3½ fl oz olive oil 1 lemon, juice and zest ½ garlic clove, crushed 2 tbsp sumac (a sour-tasting ground spice, available in Middle Eastern delicatessens) salt and freshly ground black pepper 1 pitta bread, torn into small pieces8 plum tomatoes, seeds removed, quarteredhalf cucumber, peeled, cut into 5cm/2in batonshalf green pepper, cut into strips8 radishes, sliced1 shallot, slicedsmall handful rocket leaves1 small Little Gem lettucehandful fresh mint leaves 1 pitta bread, torn into small pieces 8 plum tomatoes, seeds removed, quartered half cucumber, peeled, cut into 5cm/2in batons half green pepper, cut into strips 8 radishes, sliced 1 shallot, sliced small handful rocket leaves 1 small Little Gem lettuce handful fresh mint leaves Method For the dressing, place the olive oil, lemon juice and zest, crushed garlic and sumac into a bowl and whisk together to combine. Season, to taste, with salt and freshly ground black pepper. (You will not need all the dressing for this recipe, so set the remainder aside in the fridge for up to a week.)For the salad, place the torn pitta, tomatoes, cucumber, pepper, radishes, shallot, rocket leaves, Little Gem lettuce leaves and mint leaves into a large bowl and season, to taste, with salt and freshly ground black pepper.To serve, pour the dressing, to taste, over the salad and gently mix together to coat the salad evenly. For the dressing, place the olive oil, lemon juice and zest, crushed garlic and sumac into a bowl and whisk together to combine. Season, to taste, with salt and freshly ground black pepper. (You will not need all the dressing for this recipe, so set the remainder aside in the fridge for up to a week.) For the dressing, place the olive oil, lemon juice and zest, crushed garlic and sumac into a bowl and whisk together to combine. Season, to taste, with salt and freshly ground black pepper. (You will not need all the dressing for this recipe, so set the remainder aside in the fridge for up to a week.) For the salad, place the torn pitta, tomatoes, cucumber, pepper, radishes, shallot, rocket leaves, Little Gem lettuce leaves and mint leaves into a large bowl and season, to taste, with salt and freshly ground black pepper. For the salad, place the torn pitta, tomatoes, cucumber, pepper, radishes, shallot, rocket leaves, Little Gem lettuce leaves and mint leaves into a large bowl and season, to taste, with salt and freshly ground black pepper. To serve, pour the dressing, to taste, over the salad and gently mix together to coat the salad evenly. To serve, pour the dressing, to taste, over the salad and gently mix together to coat the salad evenly."
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} | d247c7f901850670bb51b12d87f808f3b57f5027c3f3b3746ea1c241eb48e3ad | Poached chicken with wild mushroom fricassée recipe
Poached chicken with a fricassée of wild mushrooms An average of 4.2 out of 5 stars from 5 ratings Raymond Blanc's French classic is dressed to impress. 125ml/4½fl oz water20g/¾oz unsalted butter30g/1oz carrot, cut in half lengthways, then cut into 0.5cm/¼in slices30g/1oz celery, cut into 0.5cm/¼in slices30g/1oz leeks, cut into 0.5cm/¼in rings30g/1oz courgettes, cut in half lengthways, then cut into 0.5cm/¼in slices2 x 200g/7oz chicken breasts, skin removedsalt and freshly ground black pepper1 sprig fresh tarragon50g/2oz girolle mushrooms, trimmed, cleaned50g/2oz button mushrooms, quartered, cleaned50g/2oz chanterelle mushrooms, trimmed, cleaned 30g/1oz trompette mushrooms, trimmed, halved, cleaned ½ garlic clove, puréed1 tsp finely chopped shallots1 handful flatleaf parsley, coarsely chopped 40g/1½oz tomatoes, seeds removed, finely chopped 125ml/4½fl oz water 20g/¾oz unsalted butter 30g/1oz carrot, cut in half lengthways, then cut into 0.5cm/¼in slices 30g/1oz celery, cut into 0.5cm/¼in slices 30g/1oz leeks, cut into 0.5cm/¼in rings 30g/1oz courgettes, cut in half lengthways, then cut into 0.5cm/¼in slices 2 x 200g/7oz chicken breasts, skin removed salt and freshly ground black pepper 1 sprig fresh tarragon 50g/2oz girolle mushrooms, trimmed, cleaned 50g/2oz button mushrooms, quartered, cleaned 50g/2oz chanterelle mushrooms, trimmed, cleaned 30g/1oz trompette mushrooms, trimmed, halved, cleaned ½ garlic clove, puréed 1 tsp finely chopped shallots 1 handful flatleaf parsley, coarsely chopped 40g/1½oz tomatoes, seeds removed, finely chopped Method Place the water and butter into a medium frying pan with a lid over a high heat and bring to the boil.Add the carrots, celery, leeks, courgettes and tarragon and bring back to the boil.Season the chicken breasts with salt and freshly ground black pepper and place into the pan on top of the vegetables. Cover with a lid and simmer for 6-7 minutes, or until the chicken is almost completely cooked through.Add all of the wild mushrooms except the trompettes and replace the lid and cook for one minute.Add the trompettes and continue to cook for 30 seconds.Place the garlic, shallots and parsley into a bowl and mix well (this mixture is called a persillade.Add the persillade and tomatoes to the pan and season, to taste, with salt and freshly ground black pepper.Test the chicken is cooked by inserting a skewer into the thickest part of the breast - if the juices run clear the chicken is cooked. If the juices are not clear, replace the lid and cook for 1-2 minutes more, or until completely cooked through. To serve, remove the chicken breasts from the pan and cut in half on the diagonal. Spoon some of the vegetables onto each plate and top each pile with two pieces of chicken. Add a further spoonful of vegetables and drizzle with the cooking juices. Place the water and butter into a medium frying pan with a lid over a high heat and bring to the boil. Place the water and butter into a medium frying pan with a lid over a high heat and bring to the boil. Add the carrots, celery, leeks, courgettes and tarragon and bring back to the boil. Add the carrots, celery, leeks, courgettes and tarragon and bring back to the boil. Season the chicken breasts with salt and freshly ground black pepper and place into the pan on top of the vegetables. Cover with a lid and simmer for 6-7 minutes, or until the chicken is almost completely cooked through. Season the chicken breasts with salt and freshly ground black pepper and place into the pan on top of the vegetables. Cover with a lid and simmer for 6-7 minutes, or until the chicken is almost completely cooked through. Add all of the wild mushrooms except the trompettes and replace the lid and cook for one minute. Add all of the wild mushrooms except the trompettes and replace the lid and cook for one minute. Add the trompettes and continue to cook for 30 seconds. Add the trompettes and continue to cook for 30 seconds. Place the garlic, shallots and parsley into a bowl and mix well (this mixture is called a persillade. Place the garlic, shallots and parsley into a bowl and mix well (this mixture is called a persillade. Add the persillade and tomatoes to the pan and season, to taste, with salt and freshly ground black pepper. Add the persillade and tomatoes to the pan and season, to taste, with salt and freshly ground black pepper. Test the chicken is cooked by inserting a skewer into the thickest part of the breast - if the juices run clear the chicken is cooked. If the juices are not clear, replace the lid and cook for 1-2 minutes more, or until completely cooked through. Test the chicken is cooked by inserting a skewer into the thickest part of the breast - if the juices run clear the chicken is cooked. If the juices are not clear, replace the lid and cook for 1-2 minutes more, or until completely cooked through. To serve, remove the chicken breasts from the pan and cut in half on the diagonal. Spoon some of the vegetables onto each plate and top each pile with two pieces of chicken. Add a further spoonful of vegetables and drizzle with the cooking juices. To serve, remove the chicken breasts from the pan and cut in half on the diagonal. Spoon some of the vegetables onto each plate and top each pile with two pieces of chicken. Add a further spoonful of vegetables and drizzle with the cooking juices. | {
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"title": "Poached chicken with wild mushroom fricassée recipe",
"content": "Poached chicken with a fricassée of wild mushrooms An average of 4.2 out of 5 stars from 5 ratings Raymond Blanc's French classic is dressed to impress. 125ml/4½fl oz water20g/¾oz unsalted butter30g/1oz carrot, cut in half lengthways, then cut into 0.5cm/¼in slices30g/1oz celery, cut into 0.5cm/¼in slices30g/1oz leeks, cut into 0.5cm/¼in rings30g/1oz courgettes, cut in half lengthways, then cut into 0.5cm/¼in slices2 x 200g/7oz chicken breasts, skin removedsalt and freshly ground black pepper1 sprig fresh tarragon50g/2oz girolle mushrooms, trimmed, cleaned50g/2oz button mushrooms, quartered, cleaned50g/2oz chanterelle mushrooms, trimmed, cleaned 30g/1oz trompette mushrooms, trimmed, halved, cleaned ½ garlic clove, puréed1 tsp finely chopped shallots1 handful flatleaf parsley, coarsely chopped 40g/1½oz tomatoes, seeds removed, finely chopped 125ml/4½fl oz water 20g/¾oz unsalted butter 30g/1oz carrot, cut in half lengthways, then cut into 0.5cm/¼in slices 30g/1oz celery, cut into 0.5cm/¼in slices 30g/1oz leeks, cut into 0.5cm/¼in rings 30g/1oz courgettes, cut in half lengthways, then cut into 0.5cm/¼in slices 2 x 200g/7oz chicken breasts, skin removed salt and freshly ground black pepper 1 sprig fresh tarragon 50g/2oz girolle mushrooms, trimmed, cleaned 50g/2oz button mushrooms, quartered, cleaned 50g/2oz chanterelle mushrooms, trimmed, cleaned 30g/1oz trompette mushrooms, trimmed, halved, cleaned ½ garlic clove, puréed 1 tsp finely chopped shallots 1 handful flatleaf parsley, coarsely chopped 40g/1½oz tomatoes, seeds removed, finely chopped Method Place the water and butter into a medium frying pan with a lid over a high heat and bring to the boil.Add the carrots, celery, leeks, courgettes and tarragon and bring back to the boil.Season the chicken breasts with salt and freshly ground black pepper and place into the pan on top of the vegetables. Cover with a lid and simmer for 6-7 minutes, or until the chicken is almost completely cooked through.Add all of the wild mushrooms except the trompettes and replace the lid and cook for one minute.Add the trompettes and continue to cook for 30 seconds.Place the garlic, shallots and parsley into a bowl and mix well (this mixture is called a persillade.Add the persillade and tomatoes to the pan and season, to taste, with salt and freshly ground black pepper.Test the chicken is cooked by inserting a skewer into the thickest part of the breast - if the juices run clear the chicken is cooked. If the juices are not clear, replace the lid and cook for 1-2 minutes more, or until completely cooked through. To serve, remove the chicken breasts from the pan and cut in half on the diagonal. Spoon some of the vegetables onto each plate and top each pile with two pieces of chicken. Add a further spoonful of vegetables and drizzle with the cooking juices. Place the water and butter into a medium frying pan with a lid over a high heat and bring to the boil. Place the water and butter into a medium frying pan with a lid over a high heat and bring to the boil. Add the carrots, celery, leeks, courgettes and tarragon and bring back to the boil. Add the carrots, celery, leeks, courgettes and tarragon and bring back to the boil. Season the chicken breasts with salt and freshly ground black pepper and place into the pan on top of the vegetables. Cover with a lid and simmer for 6-7 minutes, or until the chicken is almost completely cooked through. Season the chicken breasts with salt and freshly ground black pepper and place into the pan on top of the vegetables. Cover with a lid and simmer for 6-7 minutes, or until the chicken is almost completely cooked through. Add all of the wild mushrooms except the trompettes and replace the lid and cook for one minute. Add all of the wild mushrooms except the trompettes and replace the lid and cook for one minute. Add the trompettes and continue to cook for 30 seconds. Add the trompettes and continue to cook for 30 seconds. Place the garlic, shallots and parsley into a bowl and mix well (this mixture is called a persillade. Place the garlic, shallots and parsley into a bowl and mix well (this mixture is called a persillade. Add the persillade and tomatoes to the pan and season, to taste, with salt and freshly ground black pepper. Add the persillade and tomatoes to the pan and season, to taste, with salt and freshly ground black pepper. Test the chicken is cooked by inserting a skewer into the thickest part of the breast - if the juices run clear the chicken is cooked. If the juices are not clear, replace the lid and cook for 1-2 minutes more, or until completely cooked through. Test the chicken is cooked by inserting a skewer into the thickest part of the breast - if the juices run clear the chicken is cooked. If the juices are not clear, replace the lid and cook for 1-2 minutes more, or until completely cooked through. To serve, remove the chicken breasts from the pan and cut in half on the diagonal. Spoon some of the vegetables onto each plate and top each pile with two pieces of chicken. Add a further spoonful of vegetables and drizzle with the cooking juices. To serve, remove the chicken breasts from the pan and cut in half on the diagonal. Spoon some of the vegetables onto each plate and top each pile with two pieces of chicken. Add a further spoonful of vegetables and drizzle with the cooking juices."
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} | 2a6e0299df572deec4911f13c306c835d093e3879fd49efc27a45a683699b20d | Sweetcorn fritters with salsa recipe
An average of 5.0 out of 5 stars from 1 rating 1 ear sweetcorn, kernels removed with a sharp knife2 free-range eggs, beaten2 tbsp plain flour2 tbsp milksalt and freshly ground black pepper, to taste2 tbsp olive oil 1 ear sweetcorn, kernels removed with a sharp knife 2 free-range eggs, beaten 2 tbsp plain flour 2 tbsp milk salt and freshly ground black pepper, to taste 2 tbsp olive oil 1 ear sweetcorn, kernels removed with a sharp knife1 tomato, deseeded and chopped¼ red onion, finely chopped1 lime, juice only3 tbsp chopped fresh coriander 1 ear sweetcorn, kernels removed with a sharp knife 1 tomato, deseeded and chopped ¼ red onion, finely chopped 1 lime, juice only 3 tbsp chopped fresh coriander Method For the fritters, place all of the fritter ingredients except the oil in a bowl and mix well. Heat the olive oil in a frying pan and fry spoonfuls of the batter for 2-3 minutes on both sides, or until golden-brown and crisp. Drain on kitchen paper. For the salsa, mix together all of the salsa ingredients in a small bowl.To serve, place the bowl of salsa in the middle of a serving plate and arrange the fritters around. For the fritters, place all of the fritter ingredients except the oil in a bowl and mix well. For the fritters, place all of the fritter ingredients except the oil in a bowl and mix well. Heat the olive oil in a frying pan and fry spoonfuls of the batter for 2-3 minutes on both sides, or until golden-brown and crisp. Drain on kitchen paper. Heat the olive oil in a frying pan and fry spoonfuls of the batter for 2-3 minutes on both sides, or until golden-brown and crisp. Drain on kitchen paper. For the salsa, mix together all of the salsa ingredients in a small bowl. For the salsa, mix together all of the salsa ingredients in a small bowl. To serve, place the bowl of salsa in the middle of a serving plate and arrange the fritters around. To serve, place the bowl of salsa in the middle of a serving plate and arrange the fritters around. | {
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"title": "Sweetcorn fritters with salsa recipe",
"content": "An average of 5.0 out of 5 stars from 1 rating 1 ear sweetcorn, kernels removed with a sharp knife2 free-range eggs, beaten2 tbsp plain flour2 tbsp milksalt and freshly ground black pepper, to taste2 tbsp olive oil 1 ear sweetcorn, kernels removed with a sharp knife 2 free-range eggs, beaten 2 tbsp plain flour 2 tbsp milk salt and freshly ground black pepper, to taste 2 tbsp olive oil 1 ear sweetcorn, kernels removed with a sharp knife1 tomato, deseeded and chopped¼ red onion, finely chopped1 lime, juice only3 tbsp chopped fresh coriander 1 ear sweetcorn, kernels removed with a sharp knife 1 tomato, deseeded and chopped ¼ red onion, finely chopped 1 lime, juice only 3 tbsp chopped fresh coriander Method For the fritters, place all of the fritter ingredients except the oil in a bowl and mix well. Heat the olive oil in a frying pan and fry spoonfuls of the batter for 2-3 minutes on both sides, or until golden-brown and crisp. Drain on kitchen paper. For the salsa, mix together all of the salsa ingredients in a small bowl.To serve, place the bowl of salsa in the middle of a serving plate and arrange the fritters around. For the fritters, place all of the fritter ingredients except the oil in a bowl and mix well. For the fritters, place all of the fritter ingredients except the oil in a bowl and mix well. Heat the olive oil in a frying pan and fry spoonfuls of the batter for 2-3 minutes on both sides, or until golden-brown and crisp. Drain on kitchen paper. Heat the olive oil in a frying pan and fry spoonfuls of the batter for 2-3 minutes on both sides, or until golden-brown and crisp. Drain on kitchen paper. For the salsa, mix together all of the salsa ingredients in a small bowl. For the salsa, mix together all of the salsa ingredients in a small bowl. To serve, place the bowl of salsa in the middle of a serving plate and arrange the fritters around. To serve, place the bowl of salsa in the middle of a serving plate and arrange the fritters around."
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} | 5d231f3d5b1999e18cea57964cd6ac243df27cecd303da861485d0dda8c0f748 | Fish tacos 'Ensenada' recipe
An average of 4.9 out of 5 stars from 19 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/fish_tacos_ensenada_42309_16x9.jpg We cooked some fish tacos on the beach with our Australian lifeguard friends in Cornwall and I always thought one day I’d get to Ensenada, find the tacos they spoke of. That’s how it happened and this is the recipe. 2 chipotles en adobo, finely chopped 3 tbsp mayonnaise 3 tbsp soured cream½ lime, juice onlyflaked sea salt and freshly ground black pepper 2 chipotles en adobo, finely chopped 3 tbsp mayonnaise 3 tbsp soured cream ½ lime, juice only flaked sea salt and freshly ground black pepper 2 large ripe tomatoes, deseeded and finely chopped½ onion, finely choppedhandful fresh coriander, roughly chopped1 green serrano or jalapeno chilli, finely chopped1 lime, juice only 2 large ripe tomatoes, deseeded and finely chopped ½ onion, finely chopped handful fresh coriander, roughly chopped 1 green serrano or jalapeno chilli, finely chopped 1 lime, juice only 1 litre/1¾ pints corn or vegetable oil300g/10½oz plain flour ½ tsp baking powder275ml/9½fl oz ice-cold lager600g/1lb 5oz cod fillet, preferable Icelandic, cut into chunks 1 litre/1¾ pints corn or vegetable oil 300g/10½oz plain flour ½ tsp baking powder 275ml/9½fl oz ice-cold lager 600g/1lb 5oz cod fillet, preferable Icelandic, cut into chunks 12 corn tortillas ½ small white cabbage, finely shredded1 avocado, dicedhot chilli sauce 12 corn tortillas ½ small white cabbage, finely shredded 1 avocado, diced hot chilli sauce Method To make the chipotle crema, mix the ingredients together with a pinch of salt in a small bowl and set aside. To make the salsa, mix all the ingredients together with ½ teaspoon of salt in a small bowl, and set aside.Heat the oil in a large heavy-based pan to 190C (CAUTION: hot oil can be dangerous. Do not leave unattended). To make the batter, sift 200g/7oz of the flour, 1 teaspoon of salt and the baking powder into a large bowl. Whisk in the lager until smooth. Tip the remaining100g/3½oz flour into a small bowl and season well with salt and pepper. In batches, coat the fish in the seasoned flour, shake off the excess, then dip into the batter. Fry each piece for 2–3 minutes, until crisp and golden-brown. Repeat until all the fish is cooked. Drain each batch on kitchen paper to remove any excess oil. Sprinkle lightly with salt. Warm the tortillas in a dry frying pan, microwave or oven. Serve the fish immediately in the warm tortillas, with the cabbage, avocado, salsa and sauces on the side. To make the chipotle crema, mix the ingredients together with a pinch of salt in a small bowl and set aside. To make the chipotle crema, mix the ingredients together with a pinch of salt in a small bowl and set aside. To make the salsa, mix all the ingredients together with ½ teaspoon of salt in a small bowl, and set aside. To make the salsa, mix all the ingredients together with ½ teaspoon of salt in a small bowl, and set aside. Heat the oil in a large heavy-based pan to 190C (CAUTION: hot oil can be dangerous. Do not leave unattended). Heat the oil in a large heavy-based pan to 190C (CAUTION: hot oil can be dangerous. Do not leave unattended). To make the batter, sift 200g/7oz of the flour, 1 teaspoon of salt and the baking powder into a large bowl. Whisk in the lager until smooth. Tip the remaining100g/3½oz flour into a small bowl and season well with salt and pepper. To make the batter, sift 200g/7oz of the flour, 1 teaspoon of salt and the baking powder into a large bowl. Whisk in the lager until smooth. Tip the remaining100g/3½oz flour into a small bowl and season well with salt and pepper. In batches, coat the fish in the seasoned flour, shake off the excess, then dip into the batter. Fry each piece for 2–3 minutes, until crisp and golden-brown. Repeat until all the fish is cooked. Drain each batch on kitchen paper to remove any excess oil. Sprinkle lightly with salt. In batches, coat the fish in the seasoned flour, shake off the excess, then dip into the batter. Fry each piece for 2–3 minutes, until crisp and golden-brown. Repeat until all the fish is cooked. Drain each batch on kitchen paper to remove any excess oil. Sprinkle lightly with salt. Warm the tortillas in a dry frying pan, microwave or oven. Warm the tortillas in a dry frying pan, microwave or oven. Serve the fish immediately in the warm tortillas, with the cabbage, avocado, salsa and sauces on the side. Serve the fish immediately in the warm tortillas, with the cabbage, avocado, salsa and sauces on the side. | {
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"title": "Fish tacos 'Ensenada' recipe",
"content": "An average of 4.9 out of 5 stars from 19 ratings https://ichef.bbci.co.uk/food/ic/food_16x9_1600/recipes/fish_tacos_ensenada_42309_16x9.jpg We cooked some fish tacos on the beach with our Australian lifeguard friends in Cornwall and I always thought one day I’d get to Ensenada, find the tacos they spoke of. That’s how it happened and this is the recipe. 2 chipotles en adobo, finely chopped 3 tbsp mayonnaise 3 tbsp soured cream½ lime, juice onlyflaked sea salt and freshly ground black pepper 2 chipotles en adobo, finely chopped 3 tbsp mayonnaise 3 tbsp soured cream ½ lime, juice only flaked sea salt and freshly ground black pepper 2 large ripe tomatoes, deseeded and finely chopped½ onion, finely choppedhandful fresh coriander, roughly chopped1 green serrano or jalapeno chilli, finely chopped1 lime, juice only 2 large ripe tomatoes, deseeded and finely chopped ½ onion, finely chopped handful fresh coriander, roughly chopped 1 green serrano or jalapeno chilli, finely chopped 1 lime, juice only 1 litre/1¾ pints corn or vegetable oil300g/10½oz plain flour ½ tsp baking powder275ml/9½fl oz ice-cold lager600g/1lb 5oz cod fillet, preferable Icelandic, cut into chunks 1 litre/1¾ pints corn or vegetable oil 300g/10½oz plain flour ½ tsp baking powder 275ml/9½fl oz ice-cold lager 600g/1lb 5oz cod fillet, preferable Icelandic, cut into chunks 12 corn tortillas ½ small white cabbage, finely shredded1 avocado, dicedhot chilli sauce 12 corn tortillas ½ small white cabbage, finely shredded 1 avocado, diced hot chilli sauce Method To make the chipotle crema, mix the ingredients together with a pinch of salt in a small bowl and set aside. To make the salsa, mix all the ingredients together with ½ teaspoon of salt in a small bowl, and set aside.Heat the oil in a large heavy-based pan to 190C (CAUTION: hot oil can be dangerous. Do not leave unattended). To make the batter, sift 200g/7oz of the flour, 1 teaspoon of salt and the baking powder into a large bowl. Whisk in the lager until smooth. Tip the remaining100g/3½oz flour into a small bowl and season well with salt and pepper. In batches, coat the fish in the seasoned flour, shake off the excess, then dip into the batter. Fry each piece for 2–3 minutes, until crisp and golden-brown. Repeat until all the fish is cooked. Drain each batch on kitchen paper to remove any excess oil. Sprinkle lightly with salt. Warm the tortillas in a dry frying pan, microwave or oven. Serve the fish immediately in the warm tortillas, with the cabbage, avocado, salsa and sauces on the side. To make the chipotle crema, mix the ingredients together with a pinch of salt in a small bowl and set aside. To make the chipotle crema, mix the ingredients together with a pinch of salt in a small bowl and set aside. To make the salsa, mix all the ingredients together with ½ teaspoon of salt in a small bowl, and set aside. To make the salsa, mix all the ingredients together with ½ teaspoon of salt in a small bowl, and set aside. Heat the oil in a large heavy-based pan to 190C (CAUTION: hot oil can be dangerous. Do not leave unattended). Heat the oil in a large heavy-based pan to 190C (CAUTION: hot oil can be dangerous. Do not leave unattended). To make the batter, sift 200g/7oz of the flour, 1 teaspoon of salt and the baking powder into a large bowl. Whisk in the lager until smooth. Tip the remaining100g/3½oz flour into a small bowl and season well with salt and pepper. To make the batter, sift 200g/7oz of the flour, 1 teaspoon of salt and the baking powder into a large bowl. Whisk in the lager until smooth. Tip the remaining100g/3½oz flour into a small bowl and season well with salt and pepper. In batches, coat the fish in the seasoned flour, shake off the excess, then dip into the batter. Fry each piece for 2–3 minutes, until crisp and golden-brown. Repeat until all the fish is cooked. Drain each batch on kitchen paper to remove any excess oil. Sprinkle lightly with salt. In batches, coat the fish in the seasoned flour, shake off the excess, then dip into the batter. Fry each piece for 2–3 minutes, until crisp and golden-brown. Repeat until all the fish is cooked. Drain each batch on kitchen paper to remove any excess oil. Sprinkle lightly with salt. Warm the tortillas in a dry frying pan, microwave or oven. Warm the tortillas in a dry frying pan, microwave or oven. Serve the fish immediately in the warm tortillas, with the cabbage, avocado, salsa and sauces on the side. Serve the fish immediately in the warm tortillas, with the cabbage, avocado, salsa and sauces on the side."
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} | 8d0f20ca19c12113f9f8430b5be54fceb9f293705c410021db86a573d3e71562 | Wild mushroom sauce for pasta recipe
An average of 5.0 out of 5 stars from 2 ratings Creamy wild mushrooms make a special pasta sauce for a romantic dinner for two. 1 tbsp olive oil½ onion, finely chopped1 garlic clove, finely chopped125g/4½oz wild mushrooms, such as morels, porcini, chanterelles etc150ml/5fl oz white wine100ml/3½fl oz double creamsalt and freshly ground black pepper2 vine tomatoes, seeds removed, chopped150g/5oz tagliatelle, cooked according to the packet instructions 1 tbsp olive oil ½ onion, finely chopped 1 garlic clove, finely chopped 125g/4½oz wild mushrooms, such as morels, porcini, chanterelles etc 150ml/5fl oz white wine 100ml/3½fl oz double cream salt and freshly ground black pepper 2 vine tomatoes, seeds removed, chopped 150g/5oz tagliatelle, cooked according to the packet instructions 1 tbsp chopped fresh parsley 1 tbsp chopped fresh parsley Method Heat the oil in a frying pan and gently fry the onion and garlic for 3-4 minutes.Add the mushrooms and continue to cook for 4-5 minutes.Pour in the white wine and simmer until reduced slightly, then pour in the cream. Season well with salt and freshly ground black pepper and simmer gently for about five minutes. Stir in the tomatoes.Stir the sauce into the cooked tagliatelle.Serve in a shallow pasta bowl, garnished with fresh parsley and chives. Heat the oil in a frying pan and gently fry the onion and garlic for 3-4 minutes. Heat the oil in a frying pan and gently fry the onion and garlic for 3-4 minutes. Add the mushrooms and continue to cook for 4-5 minutes. Add the mushrooms and continue to cook for 4-5 minutes. Pour in the white wine and simmer until reduced slightly, then pour in the cream. Season well with salt and freshly ground black pepper and simmer gently for about five minutes. Stir in the tomatoes. Pour in the white wine and simmer until reduced slightly, then pour in the cream. Season well with salt and freshly ground black pepper and simmer gently for about five minutes. Stir in the tomatoes. Stir the sauce into the cooked tagliatelle. Stir the sauce into the cooked tagliatelle. Serve in a shallow pasta bowl, garnished with fresh parsley and chives. Serve in a shallow pasta bowl, garnished with fresh parsley and chives. | {
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"url": "https://www.bbc.co.uk/food/recipes/wildmushroompasta_88656",
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"processing_date": "2025-09-05T00:00:00",
"delivery_version": "v1.0",
"title": "Wild mushroom sauce for pasta recipe",
"content": "An average of 5.0 out of 5 stars from 2 ratings Creamy wild mushrooms make a special pasta sauce for a romantic dinner for two. 1 tbsp olive oil½ onion, finely chopped1 garlic clove, finely chopped125g/4½oz wild mushrooms, such as morels, porcini, chanterelles etc150ml/5fl oz white wine100ml/3½fl oz double creamsalt and freshly ground black pepper2 vine tomatoes, seeds removed, chopped150g/5oz tagliatelle, cooked according to the packet instructions 1 tbsp olive oil ½ onion, finely chopped 1 garlic clove, finely chopped 125g/4½oz wild mushrooms, such as morels, porcini, chanterelles etc 150ml/5fl oz white wine 100ml/3½fl oz double cream salt and freshly ground black pepper 2 vine tomatoes, seeds removed, chopped 150g/5oz tagliatelle, cooked according to the packet instructions 1 tbsp chopped fresh parsley 1 tbsp chopped fresh parsley Method Heat the oil in a frying pan and gently fry the onion and garlic for 3-4 minutes.Add the mushrooms and continue to cook for 4-5 minutes.Pour in the white wine and simmer until reduced slightly, then pour in the cream. Season well with salt and freshly ground black pepper and simmer gently for about five minutes. Stir in the tomatoes.Stir the sauce into the cooked tagliatelle.Serve in a shallow pasta bowl, garnished with fresh parsley and chives. Heat the oil in a frying pan and gently fry the onion and garlic for 3-4 minutes. Heat the oil in a frying pan and gently fry the onion and garlic for 3-4 minutes. Add the mushrooms and continue to cook for 4-5 minutes. Add the mushrooms and continue to cook for 4-5 minutes. Pour in the white wine and simmer until reduced slightly, then pour in the cream. Season well with salt and freshly ground black pepper and simmer gently for about five minutes. Stir in the tomatoes. Pour in the white wine and simmer until reduced slightly, then pour in the cream. Season well with salt and freshly ground black pepper and simmer gently for about five minutes. Stir in the tomatoes. Stir the sauce into the cooked tagliatelle. Stir the sauce into the cooked tagliatelle. Serve in a shallow pasta bowl, garnished with fresh parsley and chives. Serve in a shallow pasta bowl, garnished with fresh parsley and chives."
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} | 092542a8201b93065904dd32a90efb043ecf0e2f7b3cede11eec06e66ca5613b | John Dory alla carlina recipe
An average of 4.5 out of 5 stars from 4 ratings Bring the flavours of Venice to your kitchen with this flavourful fish dish. 1 onion, chopped1 bulb fennel, sliced100g/3½oz celery, sliced100g/3½oz carrots, sliced25g/1oz button mushrooms, washed and sliced1 sprig thyme2¼ litres/4 pints water1kg/2lb 4oz flatfish bones (such as brill, sole, plaice) or fillet (ask your fishmonger for bones) 1 onion, chopped 1 bulb fennel, sliced 100g/3½oz celery, sliced 100g/3½oz carrots, sliced 25g/1oz button mushrooms, washed and sliced 1 sprig thyme 2¼ litres/4 pints water 1kg/2lb 4oz flatfish bones (such as brill, sole, plaice) or fillet (ask your fishmonger for bones) 6 tbsp olive oil4 garlic cloves, finely chopped1kg/2lb 4oz well-flavoured tomatoes, peeled or 2 x 400g tins chopped tomatoessalt and freshly ground black pepper 6 tbsp olive oil 4 garlic cloves, finely chopped 1kg/2lb 4oz well-flavoured tomatoes, peeled or 2 x 400g tins chopped tomatoes salt and freshly ground black pepper 4 John Dory fillets 50g/1¾oz plain flour2 tbsp olive oil, plus extra to serve1 lemon, halved1 tsp Worcestershire sauce2 small gherkins, finely chopped2 tbsp capers, 1 tbsp finely chopped and 1 tbsp whole2 tomatoes, peeled, de-seeded and finely chopped3 tbsp tomato sauce (see above)250ml/9fl oz fish stock (see above)small handful flatleaf parsley, chopped 4 John Dory fillets 50g/1¾oz plain flour 2 tbsp olive oil, plus extra to serve 1 lemon, halved 1 tsp Worcestershire sauce 2 small gherkins, finely chopped 2 tbsp capers, 1 tbsp finely chopped and 1 tbsp whole 2 tomatoes, peeled, de-seeded and finely chopped 3 tbsp tomato sauce (see above) 250ml/9fl oz fish stock (see above) small handful flatleaf parsley, chopped Method For the fish stock, put all the ingredients except the fish bones into a large pan, bring to the boil, then turn down the heat and simmer gently for 20 minutes. Add the fish bones (or fish fillet) and bring back up to a simmer, skimming off any scum as it rises to the surface. Simmer for a further 20 minutes. Strain through a sieve into a clean pan and simmer a little longer, if necessary, until reduced to about 1.2 litres/2 pints. If not using immediately, cool and refrigerate or freeze for later use.For the tomato sauce, heat the olive oil and garlic in a saucepan. As soon as the garlic starts to sizzle, add the tomatoes and simmer for 15-20 minutes, breaking them up as they cook. Cook until the sauce has reduced and thickened, then season with salt and pepper. The sauce is ready to use. If not using immediately, leave to cool, then refrigerate for up to a week or freeze for later use.Season the John Dory fillets with some salt and pepper and lightly dust with flour. Heat the olive oil in a frying pan, add the fillets skin-side down and fry for 2-3 minutes until lightly browned. Season with a squeeze of lemon juice, turn the fish over and cook for a further minute. Remove from the pan and keep warm.Add the Worcestershire sauce, gherkins, whole and chopped capers, tomatoes, tomato sauce and fish stock to the pan, bring to the boil then reduce a little to create the sauce. Add the fish carefully back to the pan for a minute to warm through in the sauce.Serve immediately, drizzled with a little more olive oil and sprinkled with fresh parsley. For the fish stock, put all the ingredients except the fish bones into a large pan, bring to the boil, then turn down the heat and simmer gently for 20 minutes. For the fish stock, put all the ingredients except the fish bones into a large pan, bring to the boil, then turn down the heat and simmer gently for 20 minutes. Add the fish bones (or fish fillet) and bring back up to a simmer, skimming off any scum as it rises to the surface. Simmer for a further 20 minutes. Strain through a sieve into a clean pan and simmer a little longer, if necessary, until reduced to about 1.2 litres/2 pints. If not using immediately, cool and refrigerate or freeze for later use. Add the fish bones (or fish fillet) and bring back up to a simmer, skimming off any scum as it rises to the surface. Simmer for a further 20 minutes. Strain through a sieve into a clean pan and simmer a little longer, if necessary, until reduced to about 1.2 litres/2 pints. If not using immediately, cool and refrigerate or freeze for later use. For the tomato sauce, heat the olive oil and garlic in a saucepan. As soon as the garlic starts to sizzle, add the tomatoes and simmer for 15-20 minutes, breaking them up as they cook. Cook until the sauce has reduced and thickened, then season with salt and pepper. The sauce is ready to use. If not using immediately, leave to cool, then refrigerate for up to a week or freeze for later use. For the tomato sauce, heat the olive oil and garlic in a saucepan. As soon as the garlic starts to sizzle, add the tomatoes and simmer for 15-20 minutes, breaking them up as they cook. Cook until the sauce has reduced and thickened, then season with salt and pepper. The sauce is ready to use. If not using immediately, leave to cool, then refrigerate for up to a week or freeze for later use. Season the John Dory fillets with some salt and pepper and lightly dust with flour. Heat the olive oil in a frying pan, add the fillets skin-side down and fry for 2-3 minutes until lightly browned. Season with a squeeze of lemon juice, turn the fish over and cook for a further minute. Remove from the pan and keep warm. Season the John Dory fillets with some salt and pepper and lightly dust with flour. Heat the olive oil in a frying pan, add the fillets skin-side down and fry for 2-3 minutes until lightly browned. Season with a squeeze of lemon juice, turn the fish over and cook for a further minute. Remove from the pan and keep warm. Add the Worcestershire sauce, gherkins, whole and chopped capers, tomatoes, tomato sauce and fish stock to the pan, bring to the boil then reduce a little to create the sauce. Add the fish carefully back to the pan for a minute to warm through in the sauce. Add the Worcestershire sauce, gherkins, whole and chopped capers, tomatoes, tomato sauce and fish stock to the pan, bring to the boil then reduce a little to create the sauce. Add the fish carefully back to the pan for a minute to warm through in the sauce. Serve immediately, drizzled with a little more olive oil and sprinkled with fresh parsley. Serve immediately, drizzled with a little more olive oil and sprinkled with fresh parsley. | {
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"url": "https://www.bbc.co.uk/food/recipes/john_dory_alla_carlina_43959",
"type": "HowTo",
"processing_date": "2025-09-05T00:00:00",
"delivery_version": "v1.0",
"title": "John Dory alla carlina recipe",
"content": "An average of 4.5 out of 5 stars from 4 ratings Bring the flavours of Venice to your kitchen with this flavourful fish dish. 1 onion, chopped1 bulb fennel, sliced100g/3½oz celery, sliced100g/3½oz carrots, sliced25g/1oz button mushrooms, washed and sliced1 sprig thyme2¼ litres/4 pints water1kg/2lb 4oz flatfish bones (such as brill, sole, plaice) or fillet (ask your fishmonger for bones) 1 onion, chopped 1 bulb fennel, sliced 100g/3½oz celery, sliced 100g/3½oz carrots, sliced 25g/1oz button mushrooms, washed and sliced 1 sprig thyme 2¼ litres/4 pints water 1kg/2lb 4oz flatfish bones (such as brill, sole, plaice) or fillet (ask your fishmonger for bones) 6 tbsp olive oil4 garlic cloves, finely chopped1kg/2lb 4oz well-flavoured tomatoes, peeled or 2 x 400g tins chopped tomatoessalt and freshly ground black pepper 6 tbsp olive oil 4 garlic cloves, finely chopped 1kg/2lb 4oz well-flavoured tomatoes, peeled or 2 x 400g tins chopped tomatoes salt and freshly ground black pepper 4 John Dory fillets 50g/1¾oz plain flour2 tbsp olive oil, plus extra to serve1 lemon, halved1 tsp Worcestershire sauce2 small gherkins, finely chopped2 tbsp capers, 1 tbsp finely chopped and 1 tbsp whole2 tomatoes, peeled, de-seeded and finely chopped3 tbsp tomato sauce (see above)250ml/9fl oz fish stock (see above)small handful flatleaf parsley, chopped 4 John Dory fillets 50g/1¾oz plain flour 2 tbsp olive oil, plus extra to serve 1 lemon, halved 1 tsp Worcestershire sauce 2 small gherkins, finely chopped 2 tbsp capers, 1 tbsp finely chopped and 1 tbsp whole 2 tomatoes, peeled, de-seeded and finely chopped 3 tbsp tomato sauce (see above) 250ml/9fl oz fish stock (see above) small handful flatleaf parsley, chopped Method For the fish stock, put all the ingredients except the fish bones into a large pan, bring to the boil, then turn down the heat and simmer gently for 20 minutes. Add the fish bones (or fish fillet) and bring back up to a simmer, skimming off any scum as it rises to the surface. Simmer for a further 20 minutes. Strain through a sieve into a clean pan and simmer a little longer, if necessary, until reduced to about 1.2 litres/2 pints. If not using immediately, cool and refrigerate or freeze for later use.For the tomato sauce, heat the olive oil and garlic in a saucepan. As soon as the garlic starts to sizzle, add the tomatoes and simmer for 15-20 minutes, breaking them up as they cook. Cook until the sauce has reduced and thickened, then season with salt and pepper. The sauce is ready to use. If not using immediately, leave to cool, then refrigerate for up to a week or freeze for later use.Season the John Dory fillets with some salt and pepper and lightly dust with flour. Heat the olive oil in a frying pan, add the fillets skin-side down and fry for 2-3 minutes until lightly browned. Season with a squeeze of lemon juice, turn the fish over and cook for a further minute. Remove from the pan and keep warm.Add the Worcestershire sauce, gherkins, whole and chopped capers, tomatoes, tomato sauce and fish stock to the pan, bring to the boil then reduce a little to create the sauce. Add the fish carefully back to the pan for a minute to warm through in the sauce.Serve immediately, drizzled with a little more olive oil and sprinkled with fresh parsley. For the fish stock, put all the ingredients except the fish bones into a large pan, bring to the boil, then turn down the heat and simmer gently for 20 minutes. For the fish stock, put all the ingredients except the fish bones into a large pan, bring to the boil, then turn down the heat and simmer gently for 20 minutes. Add the fish bones (or fish fillet) and bring back up to a simmer, skimming off any scum as it rises to the surface. Simmer for a further 20 minutes. Strain through a sieve into a clean pan and simmer a little longer, if necessary, until reduced to about 1.2 litres/2 pints. If not using immediately, cool and refrigerate or freeze for later use. Add the fish bones (or fish fillet) and bring back up to a simmer, skimming off any scum as it rises to the surface. Simmer for a further 20 minutes. Strain through a sieve into a clean pan and simmer a little longer, if necessary, until reduced to about 1.2 litres/2 pints. If not using immediately, cool and refrigerate or freeze for later use. For the tomato sauce, heat the olive oil and garlic in a saucepan. As soon as the garlic starts to sizzle, add the tomatoes and simmer for 15-20 minutes, breaking them up as they cook. Cook until the sauce has reduced and thickened, then season with salt and pepper. The sauce is ready to use. If not using immediately, leave to cool, then refrigerate for up to a week or freeze for later use. For the tomato sauce, heat the olive oil and garlic in a saucepan. As soon as the garlic starts to sizzle, add the tomatoes and simmer for 15-20 minutes, breaking them up as they cook. Cook until the sauce has reduced and thickened, then season with salt and pepper. The sauce is ready to use. If not using immediately, leave to cool, then refrigerate for up to a week or freeze for later use. Season the John Dory fillets with some salt and pepper and lightly dust with flour. Heat the olive oil in a frying pan, add the fillets skin-side down and fry for 2-3 minutes until lightly browned. Season with a squeeze of lemon juice, turn the fish over and cook for a further minute. Remove from the pan and keep warm. Season the John Dory fillets with some salt and pepper and lightly dust with flour. Heat the olive oil in a frying pan, add the fillets skin-side down and fry for 2-3 minutes until lightly browned. Season with a squeeze of lemon juice, turn the fish over and cook for a further minute. Remove from the pan and keep warm. Add the Worcestershire sauce, gherkins, whole and chopped capers, tomatoes, tomato sauce and fish stock to the pan, bring to the boil then reduce a little to create the sauce. Add the fish carefully back to the pan for a minute to warm through in the sauce. Add the Worcestershire sauce, gherkins, whole and chopped capers, tomatoes, tomato sauce and fish stock to the pan, bring to the boil then reduce a little to create the sauce. Add the fish carefully back to the pan for a minute to warm through in the sauce. Serve immediately, drizzled with a little more olive oil and sprinkled with fresh parsley. Serve immediately, drizzled with a little more olive oil and sprinkled with fresh parsley."
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